“This [bacterial growth] can happen when storage containers have hard-to-get-to spots, such as crevices in lids and narrow lips around the edges of containers,” says Reeder. Harder-to-reach crevices and corners may be harder to clean, leaving those areas vulnerable for bacteria to proliferate. Additionally, the material of the food storage containers can predispose not-so-good microorganisms to lurk.

“Plastic is a porous material, meaning that it actually has super tiny holes in it, which allow particles to pass through and be absorbed,” Reeder adds. These small, narrow places can make it difficult to clean, cooking up the perfect environment for bacteria to grow. Since glass is nonporous, bacteria will have a harder time sticking around.

We tapped an RD for their input and what to look for in a bacteria-resistant food storage container. Here are six containers that prevent bacteria from playing Dance Dance Revolution with your food.

Bayco, Glass Food Storage Containers (24 Pieces) — $38.00

Snacks, soups, fruit, or larger meals—these Bayco Glass Food Storage Containers hold it all. This 24-piece set comes with four rectangular containers, four square containers, and four round containers of varying sizes, all of which are easy to clean thanks to the glass material. “I like that the seals in the lids come out, so you can easily clean what would be a tricky place to get otherwise,” says Reeder.

Material: glass

Safe with: dishwasher, oven, microwave, freezer

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Pyrex, Glass Food Storage (6 Pieces) — $18.00

This six-piece glass food storage set will give you piece of mind during a busy week. Reeder recommends these containers because the lids don’t have any tiny or small areas that are difficult to clean, so you don’t have to worry about bacteria playing hide-and-seek whenever you’re hitting the sink. Featuring a two-cup, four-cup, and seven-cup containers, the set is ideal for meal prepping or stowing away leftovers so all of your yummy bites don’t go to waste.

Material: glass

Safe with: dishwasher, microwave, freezer

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Caraway, Glass Food Storage Set (14 Pieces) — $245.00

Take meal prep to the next level with Caraway’s Glass Food Storage Set. Not only do these containers store and keep food fresh, they’re extremely easy to clean. Coated with ceramic, these containers will ensure that food slides right off. Included are one large container, two medium containers, two small containers, straps, and dash inserts, so you’ll have enough containers to meal prep or store leftovers. It also helps that the containers are free of BPA and PFAS, and they have a bento-like style (cool kid lunch, incoming).

Material: glass

Safe with: dishwasher, oven, microwave, freezer (lids and inserts are not microwave safe, according to the brand)

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Pyrex, Rectangular Storage Containers (8 Pieces) — $35.00

It’s no secret that Pyrex makes some of the most durable, easy-to-clean containers, and this set is no exception to those standards. Made of nonporous glass, these rectangular storage containers aren’t going to stow away bacteria, and the lids are extremely easy to clean. We love that this set of four doesn’t absorb any odors (leftover pasta stains, no more). What’s more, this set is dishwasher-, preheated oven-, microwave, and fridge-safe.

Material: glass

Safe with: dishwasher, preheated oven, microwave, freezer, fridge

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Pyrex, Ribbed Bowl Set (8 Pieces) — $36.00

For larger meals or leftovers from a party, Pyrex’s Ribbed Bowl set sure comes in handy. Made of nonporous glass, these containers won’t absorb odors or trap bacteria. What also makes them great for storing leftovers are the easy-to-scrub lids. They don’t trap pesky microorganism, so you don’t have to worry about bacteria partying with your food. Best of all, all of the containers are oven-, microwave-, and top rack-dishwasher safe.

Material: glass

Safe with: dishwasher (top rack only), oven, microwave

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DuraHome, Food Storage Containers (44 Pieces) — $23.00

If you’re not ready to commit to glass containers (which can be pricey), Reeder recommends this 44-piece set. “They are plastic; however, I love that they’re dishwasher safe and overall relatively easy to clean,” says Reeder. What’s inside? You’ll get 16 sets of eight-ounce containers, 16 sets of 16-ounce containers, 12 sets of 32-ounce containers, and lids that are interchangeable, so you can pack up soups, salads, condiments, fruit, snacks, meals, and more. This is especially great if you need plastic containers (or something more affordable) to give guests leftovers and not worry about getting them back.

Material: plastic

Safe with: microwave, freezer, dishwasher

 

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Indeed, it’s not just in your imagination that the Brussels sprouts you ate in your adolescence were, uh, potent, to say the least. In fact, although you may have been attributing it to your mother’s mediocre cooking skills or your maturing palate that has developed with age (hello, newfound love for black olives), it’s likely not the case at all. Rather, innovations in science can be thanked for the more palatable Brussels sprouts we know and love today. Ahead, we delve into the real reason why Brussels sprouts taste so much better than they did when we were kids and a few of our favorite ways to eat the nutritious and delicious veggie.

Why do Brussels sprouts taste so much better than when we were kids?

In a recent TikTok video by @rantsandrocks, they delve into the one main reason why Brussels sprouts taste so much better now than they did when we were kids. These days, roasted Brussels sprouts are on the menu of many fancy restaurants and are a staple ingredient in many of our meal prep routines. But looking back a few short decades ago, eating this green felt like an absolute chore.

@rantsandrocks #stitch with @radicchiosalad_ #foodtok #brusselssprouts #science #geneticmodification #gmo #learnontiktok ♬ Luxury fashion (no vocals) – TimTaj

That said, the creator behind Rants and Rocks says it’s not a figment of your imagination: It’s real science. In the video, they explain that in the 1990s, a Dutch scientist named Hans Van Doorn identified the chemicals that make Brussels sprouts bitter: sinigrin and progoitrin. After discovering this, the scientist worked to identify Brussels sprouts seeds and varieties with lower levels of these bitter chemicals. Then, Van Doorn bred out as much of the…ick factor…as possible (by using these less-bitter Brussels sprout seeds) and crossbred them with higher-producing varieties. The result? More Brussels sprouts that were less bitter. Genius.

In the 1990s, a Dutch scientist named Hans Van Doorn identified the chemicals that make Brussels sprouts bitter: sinigrin and progoitrin. After discovering this, the scientist worked to identify Brussels sprouts seeds and varieties with lower levels of these bitter chemicals.

Rants and Rocks goes on to point out that by the 2010s, the once nearly impossible-to-eat bitter sprouts were no longer to be found, otherwise known as an effective use of genetically modified organisms (GMOs). “Genetic modification isn’t a dirty word; it’s how we make tasty vegetables today,” Rants and Rocks says in the video before signing off.

Of course, like most things in life, there are two sides to every story, and GMOs are certainly one of them. While folks can ultimately argue both ways, scientists have not yet shown that GMO foods are harmful to health, but research is ongoing.

3 easy Brussels sprouts to make them taste even better

1. Dijon-Braised Brussels Sprouts

Now that we’ve established that we are no longer forced to eat this green veggie—and now, we kind of love and eat ‘em willingly—this dijon-braised Brussels sprouts recipe is simple but, more importantly, downright delicious. The key? A bright and zesty five-ingredient vinaigrette made with Dijon mustard and apple cider vinegar. Best of all, all you have to do is toss the sprouts in the simple dressing (that you can whip together in a mason jar) and then let the oven do the rest of the work. One hour later, you’ll have perfectly roasted Brussels sprouts that are chewy on the inside, crispy on the outside, and entirely delicious throughout.

Get the recipe: Dijon-Braised Brussels Sprouts

2. Sesame Peanut Brussels Sprouts

What’s sweet, savory, and one of the best ways to eat Brussels sprouts? This sesame peanut Brussels sprouts recipe by The Kitchen Prep Blog. The easy recipe features a mix of ingredients like garlic, peanut butter, tamari, and honey, which are essentially an explosion of umami on your palate. The perfectly-balanced seasoning adds rich complexity to the veggie and makes eating more greens an effortless (and enjoyable) task.

Get the recipe: 5 Flavorful Brussels Sprouts Recipes

3. Fall Brussels Sprouts Slaw

Tired of eating roasted Brussels sprouts all the time and want to spruce things up? This Fall-inspired Brussels sprouts slaw recipe is the perfect option. (And, yes, it’s great no matter the time of year.) The trick to making this slaw as zero effort as possible is to use a food processor to pulse the veggie until it’s chopped into small, bite-sized pieces. Then, it’s made even more flavorful with toppings like toasted pumpkin seeds, almonds, grapes, and apples. Lastly, a tasty honey, olive oil, and cinnamon dressing helps to seal the deal on enjoying Brussels sprouts from here on out.

Get the recipe: Fall Brussels Sprouts Slaw

An RD shares a guide to eating to help reduce inflammation:

Before you head straight to the trash bin with your doomed container of roasted red pepper hummus, keep in mind that expiration dates actually tend to be recommendations, rather than hard-and-fast deadlines.

To learn more about what the slightly rubbed-off dates stamped on the side of your hummus container (etc. etc.) really mean, we spoke with Francisco Diez-Gonzalez, PhD, director at the Center of Food Safety at the University of Georgia, who shed light on how to approach these foods. According to the expert, in most instances, foods are more than likely safe to consume after their expiration—however, there are certain foods that should be approached with more scrutiny. More ahead on interpreting expiration dates and the foods more prone to spoilage that aren’t worth risking eating past their date.

A deep dive explanation of what expiration dates really mean

According to Dr. Diez-Gonzalez, a food safety expert and professor, expiration dates aren’t as precise or as stringently applied you likely assume. “Expiration dates mean that a company can guarantee the full quality of the product if it’s consumed within that period of time. It doesn’t necessarily mean that the product is going to go bad the moment that the expiration date passes,” Dr. Diez-Gonzalez says. Basically, they aren’t a hard deadline for when the food will spoil. Rather, most best-by dates indicate a product’s estimated peak quality.

From a consumer perspective, this is important for several reasons. “If a product goes bad before the expiration date, the consumer can claim a refund,” Dr. Diez-Gonzalez says. However, he notes that if a customer consumes the product beyond the expiration date, a company has a valid case as to why it may not be liable in the event that someone becomes ill. What’s more, Dr. Diez-Gonzalez emphasizes that expiration dates are not based on safety measures (aka, whether a product can make you sick or not) but rather on the guaranteed quality of a product until a certain point in time (aka, whether a product is going to taste good or not).

According to the professor, this tends to be the number one misconception when interpreting expiration dates. “Products aren’t going to be unsafe the moment an expiration date passes, which is a very common misconception. The way companies determine these expiration dates is often somewhat of a guessing game,” Dr. Diez-Gonzalez says. Although mathematical models or trial-and-error experiments may be associated with determining an appropriate expiration date for a product, several factors can alter these estimations, which is important to keep in mind. Namely, environmental factors—like how this product was stored and at what temperature or if there was a risk of contamination once the product was opened—which can make expiration dates irrelevant altogether in terms of food safety for a consumer.

“Products aren’t going to be unsafe the moment an expiration date passes, which is a very common misconception. The way companies determine these expiration dates is often somewhat of a guessing game.”—Francisco Diez-Gonzalez, PhD

The foods a food safety expert advises against keeping past due

While yes, expiration dates tend to be loose recommendations, Dr. Diez-Gonzalez does note a few categories of foods he highly advises against keeping past due. At the top of the list are refrigerated foods, especially milk, cheese (mainly soft, fresh cheese), raw vegetables that require refrigeration, prepared foods, raw or thawed meat (which should be consumed within three to five days of the packaging date), and bagged lettuce—all of which are subject to spoiling very quickly.

At the top of the list are refrigerated foods, especially milk, cheese (mainly soft, fresh cheese), raw vegetables that require refrigeration, prepared foods, raw or thawed meat (which should be consumed within three to five days of the packaging date), and bagged lettuce—all of which are subject to spoiling very quickly.

Conversely, Dr. Diez-Gonzalez also says that some foods might have an expiration date months and months ahead yet may spoil before even reaching that designated date. “If a product is unopened, its characteristics will remain intact and not be subjected to external contamination. However, the moment you open a product—especially refrigerated ones or ones that require refrigeration upon opening—it’ll begin to spoil faster because it’s been introduced to external contamination at that point. For example, if you dip a spoon into a jar of tomato sauce and refrigerate it, you’ve contaminated the product,” Dr. Diez-Gonzalez says. Similarly, he strongly advises against drinking directly from a jug of milk or juice—despite what you may have seen in the movies—as the thousands of bacteria that live in your mouth can be transferred into the container and accelerate its spoilage.

That said, how quickly a product spoils can also depend on its packaging and ingredients. Dr. Diez-Gonzalez notes that some products are designed to maintain freshness for as long as possible in mind or have characteristics that help naturally prolong their preservation. “Ketchup—or fermented foods like pickles or sauerkraut—are an excellent example because of their high acidity, which makes them more resistant to spoilage or the growth of harmful microorganisms. Products like ketchup, mustard, and mayonnaise are made with highly acidic vinegar that helps prevent microbial growth,” he says. Still, they can spoil. As a rule of thumb, he recommends keeping products like these condiments no longer than a few months once opened—even if their expiration date is years ahead.

On the flip side, Dr. Diez-Gonzalez notes that unopened frozen foods (packaged in a sterile, food-safe facility) that have not been thawed and refrozen are much more flexible regarding expiration dates. However, their flavor may diminish over time.

Childhood rumors about gum staying in your system for seven years (or forever?) immediately came to mind. This got me to thinking: What happens when you swallow gum… and is it even digestible? To decipher fact from fiction, I reached out to Peyton Berookim, MD, MA, FACG, AGAF, a double board-certified gastroenterologist at the Gastroenterology Institute of Southern California.

What happens when you swallow gum?

For starters, the GI doctor notes that gum is in a different category from most foods and even candy. “Gum is a very particular concoction of elements that are intended to make it indigestible,” Dr. Berookim says. Its constituents are exactly why you can chew it for hours on end but it still stays intact.

“Think about it: If it doesn’t easily disintegrate in your mouth after repeatedly chomping down on it and being exposed to digestive enzymes, such as amylase, then it won’t get completely broken down in the rest of your digestive system either,” Dr. Berookim continues. So yes—gum isn’t compatible with the digestive system.

Does swallowed gum ever get fully digested?

Recalling the childhood rumor of gum staying in your system for seven years after swallowing it, Dr. Berookim says this is more of a myth than anything… with one caveat.

“Our digestive enzymes can easily break down all of gum’s components except the gum base itself,” Dr. Berookim says. “Gum base is composed of an insoluble gum base—resins, humectants, elastomers, emulsifiers, fillers, waxes, antioxidants, and softeners—sweeteners, and flavoring agents.” FYI, he notes that gum base is exactly what makes it sticky and stretchy.

But just because we can’t digest gum fully doesn’t mean it’ll stay in our systems forever. On this point, Dr. Berookim says we can liken gum base to other items we routinely ingest that we can’t break down—such as insoluble fiber, watermelon seeds, and popcorn kernels. “[These] are not digestible, but still follow along the path of the digestive system and make their way out of our bodies,” he shares. (Cue the collective sigh of relief.)

How “bad” is it to swallow gum?

While swallowing gum isn’t ideal, Dr. Berookim says that doing so by accident is unlikely to cause digestive distress or any palpable damage. “Some people report an immediate stomach ache after ingesting their gum, [but] whether this is just a psychological response or a real physiologic effect is not completely known,” he says.

With that in mind, Dr. Berookim mentions that experiencing adverse effects after swallowing gum are more likely if you ingest a large mouthful of it. “Too much gum swallowed at once can clump together to form a larger clump also known as a bezoar, which is too large to move normally through the digestive tract and can potentially cause an obstruction.”

Children in particular require more caution in this regard. “Since the diameter of the small intestine in a child is smaller, the risk of obstruction increases,” Dr. Berookim says. In sum, he advises spitting out your gum once it loses its flavor or you’re done chewing it—but it’s not really worth stressing over if you gulp it down by mistake.

Here’s an example of what we mean: Claire Chewning, RD, an intuitive eating dietitian, recently shared in a TikTok that since vitamins A, D, E, and K are fat-soluble, your body needs fat to absorb them more easily. And those vitamins are found in common salad foods. Vitamin A is in celery, purple cabbage, and tomatoes. Vitamin D is in mushrooms and cheese, while vitamin E is in olives. These vitamins help with vision, healthy skin, improving immune system function, bone strength, preventing Alzheimer’s disease and hip fractures, and more.

@clairechewning Did you know this nutrition fact? Lmk below #dietitiansoftiktok #nutritionfacts #factsoverfear ♬ Sensual Seduction – Snoop Dogg

Other dietitians confirm the helpfulness of fat, especially in your salad. “Using a full-fat salad dressing helps to ensure that your body is able to utilize all of the nutrients that are in your salad,” says Colleen Christensen, RD, an intuitive eating dietitian and founder of No Food Rules.

The research is there to back it up, too. A 2012 study in Molecular Nutrition and Food Research found that salads with the greatest amount of fat—20 grams—resulted in the highest absorption of carotenoids. (Aka the antioxidants in the vegetables, in this case.)

In fact, fat does a lot to keep our bodies healthy and our stomachs full. According to Christensen, fat supports cell growth and hormone production. Unsaturated fats, she adds, protect against certain disease states, such as heart disease. Additionally, eating foods with monounsaturated fats—such as nuts, olive oil, and avocados—are associated with less cognitive decline, according to a 2011 study in the Journal of the American Geriatrics Society.

A full-fat salad dressing also keeps you full and satisfied, like food should. Christensen explains it gives you extra energy, helps you feel more sated, and may make eating vegetables more accessible and tasty. The importance and validity of those factors can’t be undermined. What’s more, while food is about fueling our bodies, it can be one big source of pleasure in our lives, too—and highly-processed bottles of non-fat salad dress are, truly, anything but pleasurable.

“For so long, our society pushed low-fat, low-calorie products, which is highly tied to diet culture,” Christensen says. “Now, we are understanding that lower-fat and/or calorie is not actually always a better option, and can actually have a negative effect both mentally and physically.”

“Many find the taste of full-fat salad dressing more enjoyable than non-fat, which will allow them to actually include more nutrient-packed veggies into their day,” Christensen says. “Having something to eat that tastes good to you is huge! This helps us to feel satisfied with the food we eat and not wind up in the pantry 20 minutes later looking for the cookies to ‘hit the spot.’” In short, eating what you want to begin with can actually help you.

So, what kind of ingredient base should you look for in a salad dressing? Christensen says that overall, it’s best to shoot for unsaturated oils, as they’re “typically considered the ‘health promoting ones’ and make for great salad dressings.” More specifically, you have lots of options, Christensen adds, such as:

• Olive oil: Great for a neutral flavor and as a kitchen staple
• Avocado oil: Another kitchen staple
• Sesame oil: Can be used for recipes at different temperatures—room temperature and higher-heat ones—because it has a pretty high smoke point, unlike some other oils

(Side note: If you like to make your own dressing, Christensen shares some recipes below!)

Choosing foods with fat is a healthy option outside of just salads, too. For example, carrots—rich in vitamin A—pair well with full-fat ranch dressing. Or, when you’re having a cereal-and-milk midnight snack, filled with vitamin D, grab the carton of whole milk.

“For so long, our society pushed low-fat, low-calorie products, which is highly tied to diet culture,” Christensen says. “Now, we are understanding that lower-fat and/or calorie is not actually always a better option, and can actually have a negative effect both mentally and physically.” This is especially the case with salad dressing, when you need a source of fat to fully absorb the bounty of nutrients.

3 delicious salad dressing recipe ideas

Is it time to hit the kitchen? Here are some ingredients for dressings that will top off your salad with popping flavors, from Christensen:

Honey dijon dressing recipe

1 tbsp dijon mustard
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tbsp honey
3 tbsp olive oil
1/4 tsp salt
1/8 tsp black pepper

Pomegranate vinaigrette dressing recipe

1/4 cup pomegranate juice
2 tbsp olive oil
1 tbsp white wine vinegar
1 tablespoon balsamic vinegar
1 tbsp maple syrup
1 tbsp lemon juice
1 tsp onion powder
1/4 tsp salt

Big Mac dressing recipe (perfect for a hamburger salad!)

1/3 cup mayo
2 tsp mustard
2 pieces of sliced pickle
2 tsp honey
1/4 tsp onion powder
1/4 tsp garlic powder
1/2 tsp white vinegar
Dash of paprika

In 2013, Li was diagnosed with a salivary gland tumor, which ultimately required her to change her dietary habits completely—water intake included. As a result, the avid water drinker (even before her expert-level certification) began to pay closer attention to not only how much water she was consuming but also which kinds.

“Before becoming a water sommelier, I never really paid attention to which type of water I drank, but through research, I’ve learned that how we hydrate ourselves is equally important,” Li says. After speaking with her, the answer was clear (pun intended) on which type of water is her number one choice: natural mineral water. More ahead on why this is a sommelier’s drink of choice.

Why drinking high-quality water is important

According to Li, water is integral to just about every bodily function. “Our body is comprised of 75 percent water. All the food we consume needs water to carry those nutrients to different parts of the body. What’s more, our body has trillions of cells, which are made up of 90.5 percent water, too. By understanding that logic, the importance of water becomes even more apparent,” Li says. And as we age, we tend to get more and more chronically dehydrated, meaning that the quality of the water we consume becomes even more imperative. Li compares proper hydration to a plant’s need for water to grow or the requirement for the correct type of water for a fish tank to ensure the animals survive: It’s dire.

While studying in Germany, Li quickly realized that the way water is processed in Europe is very different from how it’s done stateside. “In Europe, they have very strict regulations about what water products can be called or labeled. For example, natural mineral water can only be called natural mineral water when it’s been sourced, harvested, and bottled properly,” Li says, which helps folks know exactly what they’re buying at the store. This is especially important when distinguishing types of water from one another.

According to a study conducted by the World Health Organization (WHO), drinking water devoid of natural minerals, demineralized (water free of minerals by way of purification), or remineralized (water with added minerals) for a long period will have a negative impact on the body’s ability to absorb minerals or potentially lead to chronic illness.

The issue? Distinguishing natural mineral water—meaning it contains naturally-occurring minerals that are bonded to water molecules—from remineralized forms can be difficult. “Labels should include a list of the types of minerals in the water. By contrast, this rarely is the case in the United States and Canada; we don’t often find this type of educational information labeled,” Li says.

To that point, Li notes that North America’s top three bottled water brands are not natural mineral water sources. “These popular water brands—Aquafina, Dasani, and Smartwater—fall into a different category of water I call ‘processed water,’ which lack the robust mineral content of natural mineral water sources. This is because the number one priority when it comes to our hydration is that the water is clean and safe to drink. But when you delve into the world of water a little deeper, we begin to ask ourselves: How can we also achieve more effective hydration?,” Li says.

In addition to this, Li explains that it’s important to look into these brands’ sustainability and harvesting methods with a critical eye. “Due to the industrial revolution, many of our natural water sources—like streams from mountains and rivers—have become heavily polluted. As such, we need to be wiser about the type of water we drink,” Li says. For maximum hydration, she says it’s important to find water sources free of contamination, such as natural mineral water, which is conscientiously harvested and used in brands like Clearly Canadian, a brand Li has partnered with due to its high-quality and ethically-sourced products.

How does a water sommelier shop for water?

First and foremost, Li says the best type of water is one that satisfies three important categories:

First, it should be clean, safe, and natural. “When we make more cautious choices about the type of water we consume, it’ll help benefit the next generations to come. We should all be making wise hydration choices for the future of our planet,” Li says.

“When we make more cautious choices about the type of water we consume, it’ll help benefit the next generations to come. We should all be making wise hydration choices for the future of our planet,” Li says.

When at the store, Li also tries to avoid products that are “purified,” as they won’t contain the hydration-boosting minerals found in natural mineral water. Some goes with distilled water.

Additionally, Li notes there’s been tons of buzz around alkaline water—with a neutral pH level of about seven—and its assumed benefits. That said, she reiterates what’s more important is how that alkalinity is achieved in the first place, aka how processed the source is. “Natural mineral water should be alkaline due to its mineral content. Conversely, when you add minerals to purified water, you’ll also achieve alkaline water, but it’s been far more processed,” Li says.

Aside from these factors, Li also emphasizes another major responsibility for a water sommelier: Sourcing water that actually tastes good. When assessing water purely on flavor, she’ll look for qualities like: How much pleasure it’ll bring to a dining experience? How will this water make our day-to-day water consumption and hydration more fun? How does this type of water pair with a certain kind of food?

“For a water sommelier, we find that the different mineral content will give you a very different taste and sensation on the palate,” Li says. That said, she notes that the best water is the one that’s available—especially if you’re very dehydrated or parched.

An RD shares the top foods for hydration:

So I love the surprise on their faces when I share I eat everything, including an abundance of carbs (it’s our body’s preferred fuel source, after all) and dessert on the regular. In fact, I recommend my clients and others do the same. Here’s why.

Full permission to eat all foods, including dessert, helps us take our power back from diet culture and develop more trusting relationships to our bodies and selves

Diet culture is an oppressive system that wants to keep us small and disconnected in every way. Consider how much space there would be for more meaningful conversations, ideas, and endeavors if no one was concerned about their body size or rigid food rules. So, one way to take our power back and connect to ourselves is to grant the permission to eat all foods, which includes desserts (except if you are allergic to an ingredient or truly do not prefer something).

“Diet culture sets you up to blame yourself for enjoying a simple pleasure in life; you lose confidence around your food choices and what you could and should be having,” says dietitian Patricia Kolesa, MS, RDN. “Giving yourself permission to enjoy all foods allows for a more mindful approach and more flexibility in your food choices.”

If we are following food rules set by external forces like diet plans, food lists or “lifestyle” plans (aka diets-in-disguise), we are not able to hear our body’s needs, cues, and guidance. Often, we end up feeling addicted to, or going overboard with, sweets if we make them off limits repeatedly.

Some of my clients imagine themselves feeling out of control around desserts if they have full permission, and there is often a “honeymoon period” of having more desserts. However, once the novelty wears off, they can trust and listen to their bodies, and they settle into enjoying a peaceful, relative balance of nutritious and fun foods like desserts.

“By giving yourself permission to eat a dessert, you eat it and you move on while knowing it will be there whenever you’re craving it again,” Kolesa says.

Not having dessert can promote more physiological stress than eating it

Food rules, including dessert ones, create stress in our bodies and minds, and chronic stress is linked to illnesses like depression and conditions like heart disease.

“If white knuckling your way through that post-dinner dessert time is causing you to feel stressed, overwhelmed, and more restricted, you may actually benefit from allowing yourself to eat the desert instead,” says Caroline Thomason, RD, CDCES, a northern Virginia-based dietitian who helps women stop dieting and find confidence with food.

Putting rigid conditions on eating desserts is a form of disordered eating, which comes with food preoccupation, social isolation and increased anxiety.

“Reality is, the mental and emotional stress that can result from depriving yourself of dessert can actually cause more harm than any one food you could eat,” says dietitian Kristi Ruth RD/RDN, CNSC, LDN. Dessert rules can also backfire when we go for the “healthier alternative” versions of our favorites (like Halo Top over Ben & Jerry’s) and end up eating way beyond what our bodies’ fullness cues.

“Some people might find themselves eating more of the dessert-alternative thinking that it isn’t as ‘bad’ for them,” Kolesa shares. “Some people finish off the low-sugar, low calorie ice cream containers and end up eating more compared to what they would have with regular ice cream.”

Additionally, Kolesa points out that sugar-free dessert options typically include sugar alcohols that can cause gastrointestinal stress for some people (like bloating and gas).

Eating dessert regularly normalizes them and takes them down from their diet culture-built pedestal

Once we restrict ourselves of something like dessert, it gets put in a place of power where it does not belong. Yet eating desserts regularly, which may mean daily or weekly, and may change from month to month or season to season, helps put them on neutral ground with all other foods.

“So often, I hear from clients that restricting foods makes them want those exact foods more often,” shares Thomason. “By giving yourself permission to eat dessert regularly, you take these foods off of the ‘bad’ list and normalize them as a regular part of a healthy diet.”

It also helps us to slowly remove unwarranted guilt and shame that often comes when we have that forbidden brownie sundae. Food gets to be good, and a cookie gets to be a cookie — nothing more — and we are not “bad” for eating it or “good” for skipping it. “By giving yourself permission to eat all foods, this can help with food neutrality and removing the moral value of food,” Kolesa adds.

Plus, Ruth points out that eating dessert regularly sends a positive message to those around us, including children, friends, and family members, “that enjoying dessert. without guilt while also caring about your health is possible.”

Desserts typically include essential nutrients from a range of food groups

Believe it or not, all desserts offer us some type of necessary nutrient (and often more than one). I never look at dessert foods primarily through the lens of nutrients but love to demolish the erroneous belief that desserts provide us with nothing nutritionally.

In fact, they are often good sources of the three macronutrients our bodies and brains need several times per day to function and thrive — carbohydrates (from dairy, fruits and grains), fats (from oils and butter) and sometimes protein (from nuts and dairy). They also commonly provide us with essential vitamins and minerals like vitamin D and calcium, as well as fiber and antioxidants (think dairy, dark chocolate, fruit grains and nuts).Plus, According to Kolesa there is good news for chocolate lovers — emerging research shows associations between chocolate consumption and improved depressive symptoms.

From cookies to cake, every dessert we love offers us at least one type of nutrient, and some offer us much more than expected. “Pairing your cookie or brownie with milk is one way you can get more vitamin D, protein, and calcium in your diet,” shares Kolesa. “If you’re intolerant or allergic to dairy, crushed walnuts are an easy add-on, especially for brownies.”

Personally, one of my favorite desserts is fruit pie, crisp or crumble because it is warm, comforting, and satisfying, and it reminds me of my mom who passed down her recipe for apple crisp. Plus, nutritionally it provides me with energizing grains and fruits, along with satiating fats. Of course, I love mine warm with a side of ice cream (the real deal stuff, too!), another good source of bone-strengthening calcium and vitamin D.

Eating a delicious dessert is one way to experience pleasure in life—food is nourishment on physical and emotional levels

In my work with my clients, healing their relationships to food often means inviting pleasure into their lives for the first time since they were a kid. Somewhere along the way, they internalized diet culture’s messaging that enjoying one of the greatest pleasures in life—delicious food, especially dessert—is a no-no, and doing so often results in feelings of shame and guilt.

The thing is, we are not bad for enjoying food, including sweets—we are simply human—and we all deserve to take pleasure in eating. “Joy can be experienced from memories that accompany certain foods,” Ruth says. “You might have a relative who hums as they took a bite into a piece of pie or you may share the same love of chocolate with a grandparent.” For me, some of the most joyful memories of my life are of times when I sat around a table and ate a delicious meal that always ended with a mouth-watering dessert.

“Food is so much more than just calories and macronutrients. It is also connection with others, it helps with our emotional coping, and it is just fun,” Ruth shares. “I don’t know about you, but I get pure joy out of having something chocolatey, especially when it’s paired with coffee.”

In my own healing process, and in watching my clients, I believe embracing pleasure in eating, including desserts, can often have a domino effect into the rest our lives. We can more naturally give ourselves permission to enjoy other parts of being a human, like making love, taking in a sunset, having a slow Sunday morning or reading a novel — all for the pleasure of it.

Prime example? Sulforaphane (try saying that five times fast!), a powerhouse nutrient strongly recommended by board-certified gastroenterologist, gut health expert, and best-selling author, Will Bulsiewicz, MD. We asked him all about the ways that sulforaphane benefits our health, why it’s so important to prioritize in our diets, and the best ways to fit more into our meals.

The many ways that sulforaphane benefits your health

“Sulforaphane is a type of phytochemical, a nutrient found specifically in plants,” Dr. Bulsiewicz says, and in this case, it’s found specifically in cruciferous vegetables. That means you’ll find it in broccoli, cauliflower, Brussels sprouts, cabbage, and certain dark leafy greens.

“We have long known that cruciferous vegetables have health benefits, including reducing our risk of cancer and other chronic diseases,” says Dr. Bulsiewicz. “Laboratory research suggests that sulforaphane may play an important role in the cancer-protective qualities of these foods.”

Additionally, according to Dr. Bulsiewicz, sulforaphane can do wonders for your gut health: “It can be helpful in reducing inflammation throughout the body, boost immunity, combatting hangover symptoms, and can be helpful for those who are struggling with hormonal health issues,” he says. The phytochemical is a powerful liver detoxifier, meaning it improves liver function and assists the body in detoxifying excess hormones, which can lead to clearer skin, alleviation of intense PMS symptoms, and more reliable periods.

How much sulforaphane should we be getting each day?

Unlike many vitamins, minerals, and macronutrients, there isn’t a recommended daily intake (RDA) or level of adequate intake (AI) suggested by the National Institutes of Health. Instead, Dr. Bulsiewicz says it’s much easier to turn your focus on maximizing your intake of cruciferous veggies on a regular basis. Go-getter that he is, Dr. Bulsiewicz even kicks off his day with a hefty serving of sulforaphane in the form of broccoli sprouts, which he says contain a whopping 50-100 times more of the nutrient than mature broccoli on the stalk.

“I start every morning with a smoothie highlighted by a generous handful of broccoli sprouts,” Dr. Bulsiewicz says. “You’ll know when you’re pushing the sprouts hard because you will taste the bitterness. Embrace it; it’s good for you!”

Another easy way to boost your intake is to prioritize sulforaphane-rich leafy greens in your salads instead of lettuce, says Dr. Bulsiewicz. He adds kale, arugula, and/or collard greens to his daily lunch salads whenever possible. Additionally, one of his favorite kitchen secrets is a technique he calls “Chop then Stop.” Dr. Bulsiewicz explains that more sulforaphane can be created in cruciferous veggies when you chew them thoroughly or chop them at least a few minutes before cooking. Whenever he’s using these veggies in a recipe, he chops them up, walks away for 10 minutes, and allows the chemical reaction to take place before cooking to best retain their sulforaphane power.

Another easy way to boost your intake is to prioritize sulforaphane-rich leafy greens in your salads instead of lettuce, says Dr. Bulsiewicz. He adds kale, arugula, and/or collard greens to his daily lunch salads whenever possible.

“The ideal way to get sulforaphane is through your diet,” Dr. Bulsiewicz says. “The reason being is that the evidence strongly supports consumption of the whole cruciferous vegetable, which will provide the sulforaphane but also provides fiber, polyphenols, vitamins, minerals, and even protein and healthy fats. We can’t say with confidence that sulforaphane, when removed from all of these other nutrients, would function in the same way. With this in mind, we should strive to be consuming more of these health-promoting veggies.”

“The ideal way to get sulforaphane is through your diet,” Dr. Bulsiewicz says. “The reason being is that the evidence strongly supports consumption of the whole cruciferous vegetable, which will provide the sulforaphane but also provides fiber, polyphenols, vitamins, minerals, and even protein and healthy fats.

What to do if cruciferous veggies don’t agree with you

Whether you are in the process of healing your gut and are having to limit your intake of cruciferous veggies for a period of time, are concerned about sprout intake due to pregnancy, or you simply don’t enjoy the bitterness of broccoli sprouts, there are several ways to up your sulforaphane intake with ease. But first, remember to speak with your healthcare provider before starting on any new supplements. If you are already on a supplement regimen, Thorne Health, a science-based gut wellness brand, makes a Crucera-SGS supplement in capsule form that’s packed with 50mg of sulforaphane in from broccoli extract.

Additionally, those serious about stepping up their sulforaphane game can check out Broc Shot, an Australian-based company devoted to making sulforaphane consumption pain-free and sustainable through stylishly packaged “shots” to down each morning before starting your daily routine. And once you’ve finished the pack of 10 shots, you can ship them back to TerraCycle label provided, for them to recycle and repurpose into other products.

Broc Shot’s co-founder Benjamin Silver was taking some time off after working for a popular coconut water company when he came across a study from John Hopkins University that showed how a beverage made from broccoli sprouts enhanced detoxification of air pollutants in China. He was blown away by the findings, that a simple beverage, and it’s main component, sulforaphane, could help the body detoxify from benzene, a known human carcinogen, and acrolein, a lung irritant, within 24 hours.

“I went into a deep dive that night and found that there are over 1,000 peer-reviewed clinical studies and articles on sulforaphane and its countless health and even beauty benefits including anti-aging and skin health, metabolic health, sports performance and recovery, cognitive benefits, gut health, immunity, cancer prevention and treatment, Alzheimer’s, autism, ADHD, skin conditions, and more,” says Silver. “I wanted to start taking it immediately but couldn’t find any good sources. It seemed that everything on the market was calling itself ‘sulforaphane’ but wasn’t, or it was synthetic, which seemed counterintuitive for a wellness product. So, I decided I needed to make a high quality, natural source of sulforaphane from whole broccoli sprout powder.”

Silver teamed up with Gracia Walker, a veteran of the beauty industry, and she too was blown away by the research on sulforaphane and broccoli sprouts. The pair got to work right away sourcing high-quality organic, hydroponically-grown broccoli sprouts and learning how to best retain the nutritional impact throughout the manufacturing process to offer a convenient and consistent way for consumers to boost their intakes. Broc Shot comes in an egg carton-like pack of 10 drinkable shots that are loaded with 15mg of the phytochemical. Silver and Walker explains that the key elements this product is designed to address are: inflammation, detoxification, and gut health.

Whether you’re looking to improve your digestion, boost your antioxidant intake, or want a high-powered way to positively impact practically every system in the body, upping your sulforaphane is a great place to start. And it’s easier than ever to do so now too, thanks to the increased popularity of broccoli sprouts, high-quality supplements, and, of course, Dr. Bulsiewicz’s “Chop then Stop” tip for turning your everyday groceries into superheroes.

Indeed, according to a National Institutes of Health study published in the journal eBioMedicine, adults that stay well-hydrated appear to be healthier, develop fewer chronic conditions (such as heart and lung disease), and live longer than those who get insufficient fluids. But aside from healthy aging, a satisfying beverage might also be responsible for boosting your mood, especially when you’re feeling a bit blah.

We recently caught up with Jen Scheinman, RD, a registered dietitian and senior manager of nutrition affairs at Timeline Nutrition, who shared the five top drinks she sips on for a quick mood boost (and supreme hydration). A breakdown of what’s ahead: There are two types of teas, one ultra-calming drink, and two gut-healthy options in this roundup. And while there’s something for every kind of palate to enjoy, there is only a clear winner Scheinman deems the number one mood-boosting drink.

5 mood-boosting drinks an RD sips throughout the day

1. Matcha

Highly popular among those in the medical field, matcha has many benefits ranging from boosting gut health to assisting with restful sleep. And according to Scheinman, it can be a powerful mood booster, too.

“Matcha has less caffeine than coffee—just enough to give you a boost of energy but not enough to give you the jitters. Plus it has a compound called L-theanine, which can help improve focus and ease stress,” Scheinman says. Studies show that consuming tea with caffeine and L-theanine together—like green, oolong, and black—can significantly improve attention, cognitive function, and potentially reduce the effects of burnout and stress.

2. CBD and Hemp-Based Beverages

Dealing with stress or anxiety? Scheinman recommends CBD and hemp-based beverages, which may assist with promoting relaxation and improving mood. “CBD stands for cannabidiol, which is derived from the hemp plant, and studies have shown it can help create a sense of calm and lower anxiety,” she says. If you’re trying hemp-based products for the first time, Scheinman recommends starting low and slow with products like Recess, which only has about 10 milligrams of hemp-derived CBD per can.

3. Kefir

According to Scheinman, the gut and your mood are more closely intertwined than you might think. “Most people don’t realize that gut health plays a huge role in mood. The majority of the feel-good neurotransmitter serotonin is produced in the gut. And the gut and the brain are connected through a ‘highway’ called the vagus nerve that transmits information back and forth,” she says.

“Most people don’t realize that gut health plays a huge role in mood. The majority of the feel-good neurotransmitter serotonin is produced in the gut. And the gut and the brain are connected through a ‘highway’ called the vagus nerve that transmits information back and forth.”—Jen Scheinman, RD

To that end, Scheinman likes to sip on kefir, a fermented milk drink, to feed the gut what it needs to produce serotonin. “Probiotics are crucial for keeping the gut and the brain happy and fermented beverages are a great way to get them into your diet,” she says.

What’s more, the registered dietitian says kefir outperforms yogurt when it comes to its probiotic potential—which may translate to a happier and healthier gut. “Interestingly, a small study showed that people who drank kefir daily for three days a week reported better mood than those who drank a control of a non-fermented dairy product,” Scheinman says.

4. Kombucha

Scheinman also relies on kombucha—another fermented drink option that’s packed with mood-boosting and gut-friendly probiotics. However, she recommends reading the nutrition label and being mindful of the high sugar content in some kombucha products. Studies show that consuming sugar in excess is often linked to poor health outcomes, such as increased inflammation, poor gut health, and the risk of other chronic diseases, such as cardiovascular disease, diabetes, and cognitive decline.

5. Holy Basil Tea

Now, the moment we’ve all been waiting for: Scheinman’s number one mood-boosting drink. Drumroll, please. It’s holy basil tea, otherwise known as tulsi. “Holy basil is revered in India and has been used in traditional Ayurvedic medicine for centuries. It’s an adaptogen meaning it helps the body to better respond to stress, and studies have shown that it can help to lessen symptoms of anxiety and depression,” Scheinman says. “This is something I regularly sip on to help keep me feel calm when life gets stressful. Organic India is a great brand with lots of fun flavors to choose from. Most of the varieties are caffeine free, so you can sip on this anytime you need a mood boost.”

An herbalist shares common and accessible herbs for stress and anxiety:

I know I’m not alone: Deciphering which supplements to take, how much of ‘em, and when can be a stressful deliberation for us all. The supplement industry is a challenging one to navigate—so many packaging claims, promises, and high prices to dig through. To separate fact from fiction about supplements and hopefully clear up some of our collective confusion about them, we caught up with Lourdes Castro, MS, RD, a registered dietitian. Ahead, she delves into common myths regarding supplements that aren’t backed by science, plus how to reap the most benefits if you do take them.

4 common myths about supplements, according to a registered dietitian

1. They’re highly regulated and scientifically proven to work

First, Castro explains that the supplement industry isn’t regulated in the same way that prescription drugs or food products are. “Let’s face it, there’s a lot of hype around dietary supplements, but not all are based on fact,” she starts. “One of the biggest myths is that all the claims made by supplement companies are backed up by evidence. Unfortunately, that’s just not the case.”

According to Castro, the Food and Drug Administration (FDA) does not oversee whether a dietary supplement is safe and effective before it’s sold. “That means supplement companies can make all sorts of claims without proving their products actually work,” she says.

What’s more, Castro points out that the Dietary Supplement Health and Education Act of 1994, which passed through Congress, made it so the dietary and herbal supplement industry is exempt from most FDA drug regulations. By law, they can sell and market their products without scientific backing for their health and medical claims.

To that point, Castro says most supplements must be assessed with a critical (not to mention a nutrition expert’s) eye to ensure their efficacy and safety. “So, what about those claims that a supplement will help your hair grow, sleep better, or boost your immune system? Honestly, it’s hard to know what to believe. The FDA doesn’t look into supplements before they hit the market, and they’re regulated differently from normal food and drugs. That means you need to be careful and do some research,” Castro says. She also suggests consulting with a registered dietitian or medical professional before starting a new supplement, especially if you have any preexisting conditions.

The FDA doesn’t look into supplements before they hit the market, and they’re regulated differently from normal food and drugs. That means you need to be careful and do some research,” Castro says.

Of course, not all supplements are bad or potentially harmful. However, Castro suggests carefully looking into the products you’re buying. “To be sure you’re getting a quality product, look for supplements made by reputable companies. And if a claim seems too good to be true, it probably is. Ultimately, it’s up to you to be informed and cautious when it comes to dietary supplements,” she says.

2. There’s no difference between getting nutrients from supplements vs. whole foods

Although supplements may be a useful way to meet some nutrition needs, Castro notes that research shows they’re not as powerful as whole foods in many cases. “While it may be tempting to rely on supplements to meet your nutritional needs, there’s growing evidence that getting nutrients from whole foods is better for your health. This is because the benefits of nutrients may not come from them alone, but from their interactions with other compounds found in food,” Castro says.

According to Castro, the interaction between compounds in foods that boost their nutritional benefits is referred to as the “entourage effect.” “This theory suggests that the synergy between nutrients and other beneficial compounds helps unlock receptors responsible for increasing nutrient potency,” she says. Castro likens this to synergies between nutrients, like how vitamin D is needed to absorb calcium or combining turmeric and black pepper makes it 2,000 times more anti-inflammatory. That said, she notes there are likely many more nutrient combos we’ve yet to learn about or have yet to be investigated.

Research has also shown the benefits of the entourage effect. “Studies have found that people who eat seafood—like my favorite, Secret Island Salmon—one to four times a week are less likely to die from heart disease compared to those who take omega-3 supplements,” Castro says. Meanwhile, she notes that foods rich in beta-carotene and other antioxidants like vitamins C and E have been shown to protect against certain types of cancer. In contrast, beta-carotene supplements may increase the risk of heart disease and certain cancers in heavy smokers and drinkers.

“Overall, it’s clear that the entourage effect plays an important role in the health benefits of nutrients and that consuming whole foods is likely a better choice than relying solely on supplements,” Castro says.

3. They don’t need to be paired with specific foods for increased absorption

While it may seem obvious, Castro underscores the importance of acknowledging the fact that not all supplements should be consumed in the same manner. “The way supplements are absorbed into your body can vary depending on the type of supplement,” Castro says. This is especially true for the absorption of different types of vitamins and minerals.

“For instance, when it comes to vitamins, we need to distinguish between fat-soluble and water-soluble vitamins since they are absorbed differently. Fat-soluble vitamins such as A, D, E, and K dissolve in and are absorbed via fat, so it’s best to take these supplements with fatty foods to increase their absorption rate,” Castro says. She recommends consuming foods like whole-milk coffee, full-fat Greek yogurt with berries, or avocado toast to get the most out of fat-soluble vitamin supplements. On the flip side, water-soluble vitamins don’t need to be consumed with fat and can be consumed with or without food.

Meanwhile, the absorption rate of different supplements depends on the type of mineral. “For example, two popular mineral supplements are calcium and iron, which are better absorbed with certain vitamins. Calcium requires vitamin D to be properly absorbed, while iron requires vitamin C,” Castro says. To get the most out of your calcium supplement, she recommends taking it with a glass of cow’s milk fortified with vitamin D. Similarly, she recommends taking your iron supplement with a glass of vitamin C-rich orange juice that can help increase its absorption.

4. A multivitamin provides all of the nutrients necessary

While we may wish for a magic capsule that can provide all the necessary nutrients in one, it does not exist. “Using a multivitamin as a backup plan is a smart move, especially if your eating habits are all over the place. But it’s important to remember that while it can give you a little push towards your health goals, it won’t replace the foundation of a healthy diet and lifestyle,” Castro says.

Indeed, according to the registered dietitian, the truth is what you put on your plate matters the most. “Experts say that getting your nutrients straight from food instead of supplements is the way to go. Building a varied and nutritious diet over time is the best way to ensure you’re giving your body the right stuff. Sure, taking a pill is an easy fix, but if you’re serious about your health, chowing down on some quality grub is the way to go,” Castro says.

“Building a varied and nutritious diet over time is the best way to ensure you’re giving your body the right stuff. Sure, taking a pill is an easy fix, but if you’re serious about your health, chowing down on some quality grub is the way to go,” Castro says.

When is it appropriate to take a supplement?

In conclusion, while there are many misconceptions about the supplement industry, Castro says there’s definitely a time and place for them when consumed safely and correctly. “Supplements can offer several benefits for individuals seeking to address certain health concerns or nutritional deficiencies. One common reason for turning to supplements is to address chronic conditions and deficiencies caused by illness or physiological needs,” she says. “For example, individuals with iron-deficiency anemia may benefit from iron supplements, while pregnant women may need prenatal supplements to ensure healthy fetal development.”

Additionally, supplementation can help meet nutrient intake when obtaining enough from foods alone is challenging. “Vitamin D is one such nutrient, as it can be challenging to obtain optimal levels from food alone due to factors such as geolocation and skin melanin levels,” she says. Of course, it’s always important to consult a healthcare professional before taking supplements to ensure safety and effectiveness.

An RD shares advice on supplements for women:

Please allow me to repeat the “two ingredients” bit again, folks—because it’s not a typo or a joke. Lee is the real MVP when it comes to whittling down dessert ingredients so you don’t wind up spending an hour in the kitchen (or an arm and a leg) when you could just be, you know, just eating a brownie. For this particular recipe, those two ingredients are—drumroll, please—dates and peanut butter.

These two components are a power couple and play major roles in many vegan baking recipes, but what you may not know (yet) is that they’re also packed with sleep-supporting magnesium. “Magnesium is a mineral that’s involved in more than 300 processes within the body,” says registered dietitian Amy Gorin, MS, RDN. “We know from research that not getting enough magnesium in your diet can negatively impact sleep.” Apart from supporting your eight hours, magnesium also aids cardiovascular function and supports your muscles, nerves, energy levels, mood, and brain function. So this dessert is putting in some work for your body.

According to the folks at Harvard, the recommended dietary allowance of magnesium for adult men is 400 to 420 milligrams per day, while women need between 310 and 320 milligrams for women (although, you need to consume a teensy bit more when pregnant). Now, let’s get into the specifics of how each brownie ingredient can help get your daily dose of circadian-supporting magnesium, shall we?

First up: dates. A serving of two pitted dates contains about 26 milligrams of magnesium, with medjool dates also contain a solid amount of fiber (about three grams per serving) and—oh snap—as much calcium as a banana. Calcium is another key nutrient for sleep, so don’t write off this shriveled, not-so-aesthetically-appealing fruit. Okay?

Next, of course, is peanut butter. America’s favorite spread contains about 49 milligrams of magnesium per two-tablespoon serving, not to mention plenty of protein (about seven grams per serving), heart-healthy monounsaturated fats, and antioxidants. “Peanut butter is full of protein, fiber, and good-for-you fats. These nutrients help you to stay energized for longer, and the unsaturated fats it contains can be beneficial for heart health,” says Gorin. Peanut butter is a classic for a reason.

A little more on why PB is so good for you:

Some quick mental math—okay, I used a calculator, jeez—tells me 49 plus 26 comes out to about 75 milligrams of magnesium. Meaning, these brownies contain about 19 percent of the daily recommended magnesium intake for men and about 24 percent of the recommended magnesium intake of women per serving. That’s a brownie with a lot of benefits.

If you’re ready to chow down on these gooey, no-bake, foolproof brownies, keep scrolling for Lee’s recipe. Sweet dreams!

2-ingredient vegan peanut butter brownies recipe

Yields eight brownies

Ingredients
1 packed cup of pitted medjool dates
1/2 cup of unsweetened natural peanut butter

1. Line an 8 x 4 inch loaf pan with parchment paper.

2. Add dates to food processor. Pulse until a smooth date paste forms. You may need to use spatula and scrape the sides a few times to help the food processor mix the dates. If your dates are old and no longer soft and moist, you will need to rehydrate them first before using.

3. Add in peanut butter. Pulse until peanut butter is completely incorporated into the dates. Your mixture should look crumbly but when you pinch it together, it should stick.

4. Press mixture into your prepared pan. Use palm of hands to really compress your dough so that it will stick together. You do not need to spread the dough across the entire loaf pan if you want your brownies to be thicker. I left about 1/2 inch of space. You can spread the dough out as much as you want until you reach your desired thickness.

5. Place brownies into fridge for about 30 minutes to 1 hour. This will let the dough firm up, making it easier to slice. Slice and enjoy.

And while it’s important to consume added and refined sugars in moderation, this neither means that you must nor should rid your diet of *all* sources of sweetness for good. In fact, Dr. Bulsiewicz himself recently shared his top picks for gut-friendly sweeteners on Instagram… with a caveat that moderation is key. “This is NOT to pretend that I never consume sugar or non-nutritive sweetener containing products… I definitely do. But whenever possible, I am preferentially targeting the upper parts of this list,” his caption reads.

 

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A post shared by Will Bulsiewicz MD MSCI (Dr B) (@theguthealthmd)

All said, you can very well satisfy your sweet tooth while being a bit friendlier to your gut. To see why these gastro-approved picks get the green light, we asked Amy Shapiro, MS, RD, CDN, of Real Nutrition in New York City, for some additional insights.

The best gut-friendly sweeteners, according to a gastroenterologist and a dietitian

1. Fresh or frozen whole fruit

If you want to satisfy your craving for something sweet, whole fruit is the number-one way to go. Whether fresh or frozen, fruit in its original form offers fiber, vitamins, minerals, and antioxidants—all of which are highly beneficial for your gut and well-being. “Fiber interacts directly with gut microbes, which is essential to maintain gut microbiota diversity,” Shapiro says. “The healthy balance of microbes in the gut helps to prevent development of chronic inflammatory diseases.” All the while, micronutrients support everything from metabolism and immunity, as “antioxidants remove free radicals that predispose humans to [premature] aging and chronic diseases.”

Whether fresh or frozen, fruit in its original form offers fiber, vitamins, minerals, and antioxidants—all of which are highly beneficial for your gut and well-being.

Enjoy whole fruit on its own or integrate it into a bigger snack like yogurt. “Yogurt is a probiotic food that works perfectly with prebiotics in fruit to see the beneficial health effects,” Shapiro notes. Another super sweet, gut-friendly hack: Muddle fruit in a glass and add sparkling water for a delicious DIY tonic.

2. No sweetener at all

Used to adding a dash (or heavy pour) of sugar in items like coffee or tea? It may be hard to break the habit, but it could very well be worth doing so, even if you taper off slowly. “Sugar appears to tip the microbiome bacteria away from health support and more towards non-beneficial bacteria growth in the gut,” says Shapiro. Moreover, while your body needs carbohydrates to facilitate bodily functions and everyday activities, she says that sweeteners aren’t the right type of fuel to get the job done.

3. Applesauce or whole dates

Applesauce is minimally processed and whole dates are fruit in their original form, which makes them healthier alternatives for refined sugars, syrups, and artificial sweeteners. “Both ingredients retain the gut-health benefits of prebiotic fibers, vitamins, and minerals—and their original fruity flavors,” Shapiro explains. “Whole dates also contain proteins in forms of essential amino acids that are generally absent in popular fruits and support metabolic functions.” She deems the two to be ideal for cooking and baking in particular. Note: She advises opting for unsweetened varieties of applesauce, as many contain high-fructose corn syrup.

4. Maple syrup or honey

Yes, maple syrup and honey both pack a relatively hefty dose of sugar—about 12 grams and 17 grams per tablespoon, respectively—so you’ll need to be mindful of your intake. Yet Shapiro says that their phenolic compounds still make both options adequate substitutes for refined sugar. “The phenolic constituents give these two natural sweeteners their antioxidant and anti-inflammatory properties, meaning they aid in reducing free radicals from metabolic processes in the human body,” she shares.

When you reduce oxidative stress, you lower your risk of developing inflammatory conditions and diseases—with Shapiro citing metabolic syndrome, cardiovascular disease, and neurodegenerative disorders among them. But it bears repeating that a little dab will do you if you’re committed to reducing your overall sugar intake to benefit your gut and greater health.

5. Stevia, monk fruit, or fruit juice

Dr. Bulsiewicz includes these three items at the end of his list and suggests using them sparingly. “Due to the naturally intense sweetness of stevia and monk fruit, only a very small amount is required to reach the same sweet level as refined sugar,” Shapiro explains. “Small amounts of these natural, zero-calorie sweeteners can induce a lower blood sugar spike after consumption [compared to refined sugar],” she adds. (However, some research on non-nutritive sweeteners demonstrates gut microbiome disruptions in mice, though further studies in human participants are necessary.)

“Due to the naturally intense sweetness of stevia and monk fruit, only a very small amount is required to reach the same sweet level as refined sugar,” Shapiro explains.

Finally, a small amount of fruit juice can help you satisfy your fix for something sweet. “Fruit juice still retains its vitamins and minerals, but it is processed and may be deprived of the gut-beneficial fibers,” Shapiro explains. For this reason, whole fruits still reign supreme to maximize the gut-boosting benefits.

But now that we’re getting very literal, the terms “plant-based” and “vegan” have been somewhat of a gray area of confusion in the past: We often hear them used interchangeably. But according to the dictionary, they’re far from the same. We’re delving into what they really mean and how to use them appropriately ahead.

The difference between the terms ‘vegan’ and ‘plant-based’

First things first, let’s define these terms, as per what the holy grail of words (the Merriam-Webster dictionary) says. Let’s start with the newly-added official “plant-based” definition, in which M-W opted for two options. First: “Made or derived from plants.” Think plant-based burgers. And the second: “Consisting primarily or entirely of food—such as vegetables, fruits, nuts, oils, and beans—derived from plants.” Think plant-based meals.

Conversely, “vegan” is defined as “a strict vegetarian who consumes no food—such as meat, eggs, or dairy products—that comes from animals.” They also add, “one who abstains from using animal products—such as leather.”

To make sense of these definitions and how they’re used in a nutrition-based professional context, we caught up with Lindsey Palmer, MBA, MS, RDN, vice-president of nutrition and industry relations at Chartwells K-12. “In my time as a registered dietitian, I have seen these terms evolve and have been pleasantly surprised to see an increase in the number of people looking to embrace plant-forward eating,” Palmer says. And she’s not the only one seeing a rise in the plant-forward movement, either. “You can tell that food manufacturers are aware of these trends by noting the explosion of plant-based products in the marketplace compared to just a few years ago,” she adds.

That said, Palmer notes there has been significant confusion regarding plant-forward terms like ‘plant-based’ and ‘vegan’. In her practice, this is how she defines them: “The term ‘vegan’ means you follow a diet free from all foods derived from animal origin, including meat, dairy products, eggs, and animal byproducts such as lard, gelatin, and even honey,” Palmer says. Meanwhile, according to Palmer, the term plant-based is far more general. “Typically, those that follow a plant-based diet eat mostly from plant sources. However, they may still consume some products that are not plant-based. This term is not as clearly defined as vegan since it’s newer.”

“Typically, those that follow a plant-based diet eat mostly from plant sources. However, they may still consume some products that are not plant-based. This term is not as clearly defined as vegan since it’s newer.”—Lindsay Palmer, MBA, MS, RDN

Further complicating the ability to define these terms easily, Palmer notes there are also subcategories among these groups. “There are many variations among those who consider themselves plant-forward eaters, with new subcategories cropping up regularly,” she says. “For example, raw-food vegans only eat foods that are raw or cooked to temperatures below 118°F; lacto-ovo vegetarians may consume animal products such as dairy and eggs; pescatarians eat similarly to vegetarians but also consume some seafood; flexitarians or plant-forward eaters are often primarily vegetarian but may also occasionally or in small quantities consume some meat, seafood, or other animal products.” And the list goes on, Palmer says.

The health benefits of a plant-based diet

Either route you choose—whether it be plant-based, vegan, or a subgenre of the two—Palmer says there are tons of pros to adding more plants to your diet. “Plant-forward eating consistently ranks among the healthiest of eating patterns with benefits including reduced risk of many diseases and improved longevity,” Palmer says.

That said, although plants contain tons of nutrients, Palmer emphasizes the importance of a well-balanced diet. “Plant foods contain great sources of all the macro and micronutrients we need to thrive; however, consistently consuming a variety of foods is important, just like with any diet.”

According to Palmer, a balanced plant-based diet contains: plenty of whole grains, beans and/or legumes, vegetables, fruits, nuts, and seeds. “There are a few nutrients that those following a strictly vegan diet may wish to supplement since they are not widely available in plant foods, such as vitamin B12, iron, and zinc,” Palmer says. However, it’s advisable to consult with a healthcare professional before introducing a new supplement into your daily routine.

An RD shares the top vegan and vegetarian protein sources:

While each Blue Zone is unique in how exactly they go about their health-promoting daily doings, they share several key commonalities—including not (but limited to) sticking to a plant-forward diet, prioritizing regular movement, and maintaining strong connections to friends, family, and their community at large. Another underlying factor that links the Blue Zones together is their habitual expression of gratitude, whether before eating meals or on an otherwise consistent basis.

According to Blue Zones expert Dan Buettner, gratitude always comes into play in the world’s longevity hot spots. “Research shows that people are happier if they are grateful for the positive things in their lives, rather than worrying about what might be missing,” he shares in his book Thrive: Finding Happiness the Blue Zones Way.

Keep reading to see how gratitude is linked to happier days that can culminate into a long life well-lived. Plus: simple yet productive ways to reap (and share) the benefits of gratitude on the daily.

The longevity-boosting benefits of gratitude are bountiful

According to a 2019 study published in Frontiers in Psychology, gratitude and life satisfaction have a reciprocal relationship: “Higher levels of gratitude increase life satisfaction, which in turn increases gratitude, leading to a positive spiral.” Moreover, both elements are associated with everything from better health outcomes to stronger bonds and prosocial behavior—which themselves all circle back to longevity.

According to Brigitte Zeitlin, RD, founder of BZ Nutrition, gratitude releases oxytocin (aka the “love hormone”), which permits us to feel better and become healthier. “Gratitude and the oxytocin from it helps to reduce stress and anxiety, improve mood and sleep patterns, and even boost immunity,” she shares. Simply put, it feels good to feel good.

“Gratitude and the oxytocin from it helps to reduce stress and anxiety, improve mood and sleep patterns, and even boost immunity.”—Brigitte Zeitlin, RD

One of the best ways to incorporate more gratitude into your daily life, à la the Blue Zones, is to practice mindful eating. “Practicing gratitude with mindful, inclusive eating habits creates a healthier relationship with food. That feel-good oxytocin response becomes associated with these specific mindful eating habits,” Zeitlin continues. “The better you feel about your food choices and eating habits, the more likely you are to maintain them, and the more confident you become in how you take care of yourself.” Similarly, the dietitian says that a healthy relationship with food can facilitate a stronger self-image and more respect for your body.

“The better you feel about your food choices and eating habits, the more likely you are to maintain them, and the more confident you become in how you take care of yourself.”

Yet the benefits of gratitude (and the oxytocin boost from it) aren’t limited to yourself only. “We want to show ourselves gratitude, but we want to spread that gratitude around,” Zeitlin says. “Showing someone else gratitude releases oxytocin for them, so the health benefits are communal.”

Per a 2014 study, “gratitude and its expression provides behavioral and psychological ‘glue’ to bind individuals closer together,” courtesy of oxytocin. Additional research supports the notion that communicating gratitude to others can promote stronger social bonds, which in turn supports physical and mental health while promoting longevity.

“This is why the Blue Zone communities thrive so much: They are spreading gratitude and feel-good hormones around,” Zeitlin explains.

4 tips to start your own gratitude practice

Clearly, the wide-ranging benefits of practicing gratitude are too good to pass up. To reap them for yourself, follow these simple tips.

1. Start small

Zeitlin notes that people may get tripped up by thinking they need to focus on big-picture items. However, she clarifies that being thankful for the little things can also lead to wellness wins, sharing the analogy of a football game. “Those players are grateful for every single 10 yards they gain, and not only when they make a touchdown. They know that the touchdowns don’t come without the 10 yards in between them and their goal,” she explains.

With that in mind, Zeitlin advises that we all “get grateful for the mini-moments and acknowledge the micro-wins.”

2. Aim for three things you’re grateful for each day

To lead a long and happy life, Zeitlin advises recognizing at least three things you’re grateful for on a daily basis. Being conscious of what you’re grateful for—and clearly delineating them on paper or out loud, even if you’re on your own—is a crucial step.

Need inspo to lead the way? “If you’re new to practicing gratitude, I suggest using a journal with prompts—such as the Five-Minute Journal—which guides you with baby steps,” Zeitlin shares.

3. Integrate gratitude seamlessly into your routine

To make your gratitude practice habitual, find ways to naturally incorporate it into your regimen. For instance, you can take cues from the Blue Zones by looking at your plate and honing in on food-focused specifics you’re thankful for before noshing. Perhaps it’s an appreciation for the labor and care it took for the food to make it to your plate, enjoying the colors and smells of the meal you’ve prepared, or getting excited for the nourishment and delicious flavors your food will provide. “Once you are in a groove with a gratitude practice, like flossing your teeth, it just becomes part of your day,” says Zeitlin.

4. Speak up

Again, it pays to communicate gratitude towards others to make all parties feel good. “Thank the barista for your morning latte. Thank your friend for tagging you in that funny Instagram post,” Zeitlin advises. You truly have nothing to lose—and rather so much to gain—by sharing kind and gracious vibes to any and all people you cross paths with.

What’s more, all of us are constantly being forced to flounder in attempt to cut through the (deafening) noise of BS weight loss content on social media—not to mention day-to-day interactions. And as a result, discerning what foods, workouts, or forms of self-care are actually serving us has become a total mindf*ck. But as much as external influences may attempt to dictate how we live our lives, we’ve come to understand that wellness isn’t one-size-fits-all by any means. It’s about listening to one’s own body in order to determine the best way to achieve a well-balanced, healthy, and joyful lifestyle for you.

In the most recent episode of The Well+Good Podcast, we chatted with Christy Harrison, RD, leading anti-diet registered dietitian, journalist, certified intuitive eating counselor, and host of the podcasts Rethinking Wellness and Food Psych. Harrison has dedicated her career to breaking down serious societal issues that stem from modern wellness culture, as well as how to heal ourselves from the long and damaging history we’ve endured in the face of diet culture. (Using actual science! And expertise! And factual information!)

Listen to the full podcast episode here:

One of Harrison’s recent focuses? Practical, simple strategies folks can use to avoid falling into a “wellness trap,” as discussed in her groundbreaking new book, The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being.

The Wellness Trap by Christy Harrison, RD — $26.00

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In our conversation with Harrison, we dive deep into the prevalence of nutrition misinformation on social media and the real-deal risks of drowning yourself in (capital-W, capital-C) Wellness Culture. Plus: the expert shares effective ways to work towards a more positive, well-balanced relationship with food and your body. Because isn’t that kind of…the goal? More on that ahead.

3 ways to prevent yourself from falling into a wellness trap

1. Learn to identify wellness misinformation

According to Harrison, misinformation is one of the most significant issues in modern wellness culture. “I think wellness culture is some of the rockiest terrain we have in terms of [providing factual, evidence-based] information,” Harrison says, sharing that she coped with the struggle herself when managing personal health issues. Getting a proper diagnosis and finding the appropriate ways to treat her situation was extremely challenging, she says, due in part to the unending amount of conflicting information available on the internet—much of which was lacking in science-backed evidence.

“Social media is rife with disinformation, harmful diet advice, supplement regimens, and ideas being pushed on people to optimize themselves and heal from their chronic health conditions that often don’t have great treatments or support in conventional medicine. This can really pull people away from conventional medicine and away from science—and there is good evidence [to show that] going down these rabbit holes is where some people can even get exposed to potentially life-threatening misinformation,” Harrison says. She encourages folks to always take what they see on the internet with a grain of salt, perform their own background research, and speak with a healthcare practitioner to determine the best course of action for any nutrition-related situation.

2. Use the “SIFT” check method to fact-check wellness information

To sort through the health chatter online and find the appropriate science-backed research, Harrison suggests conducting a “SIFT” check.

“A researcher on media literacy and disinformation coined this term. SIFT stands for stop, investigate the source, find better coverage, and trace claims, quotes, and other information back to the original source. So regarding social media, it means to take a pause; don’t click, follow, subscribe, or share right away. And investigate,” Harrison says. This can help you discern the motives behind a post as well as fact-check the information, so you can apply what you deem appropriate and safe.

“SIFT stands for stop, investigate the source, find better coverage, and trace claims, quotes, and other information back to the original source. So regarding social media, it means to take a pause; don’t click, follow, subscribe, or share right away. And investigate.”—Christy Harrison, RD

3. Avoid social media content that’s intended to provoke a strong or radical emotion

Harrison’s emphasizes the fact that social media content that looks, sounds, or seems “extreme” is a red flag.

“Things that tend to get people to stay on the platforms longer [tends to be content] that provokes anxiety, moral outrage, disgust, anger, things that keep people clicking, sharing, and outrage Tweeting,” Harrison says. But according to her, this type of content can also quickly lead folks down a path of extreme dieting, an unhealthy relationship with food, or even “orthorexia,” an unhealthy obsession with “healthy” eating.

To stay away from this, Harrison suggests limiting mindless scrolling on social media platforms and searching for health-related information in a very targeted and methodical way. This might also mean cutting out social media altogether at times, which Harrison says has benefited her own mental health tremendously.

Listen to the full podcast episode here for more tips on navigating the wellness industry, as well as how to dig yourself out of a wellness trap.

Based on new, emerging research, we’re learning that Mediterranean diet aficionados may also suffer from fewer migraines. The pain, throbbing, and nausea caused by migraines can range from mild to soul-crushing. Triggers vary between people, but for many, food seems to play a role.

A 2023 study published in Nutritional Neuroscience found that adherence to the Mediterranean diet reduced the frequency, intensity, and duration of migraine headaches. If you’re tempted to start stocking up on salmon, veggies, extra virgin olive oil, and whole grain foods, read on to find out what the link is, and why this way of eating can be helpful.

What is the Mediterranean diet?

Proponents of the Mediterranean diet liken it more to a lifestyle than an eating plan. It’s easy to follow and doesn’t require calorie counting, carb counting, or complete abstinence from any type of food. So far, so good.

These are the basics of the Mediterranean diet, as outlined by the International Food Information Council:

• Vegetables, fruits, whole grains, and extra-virgin olive oil are eaten at most meals
• Nuts, seeds, and low-fat dairy are eaten daily, but not at every meal
• Fish, seafood, poultry, eggs, legumes, and potatoes are eaten a few times weekly
• Sugary foods and drinks, processed meats, and red meat are eaten sparingly

To get the most benefits, advocates of this dietary plan emphasize the need to get daily doses of physical activity and relaxation. Both reduce stress, a common migraine trigger.

How does the Mediterranean diet help with migraines?

The new migraine study analyzed the dietary habits of 262 migraine patients aged 20 to 50 years old. Researchers used a food frequency questionnaire to determine what people were eating.

“Those with the strongest adherence to Mediterranean diet patterns had the best scores for lower headache frequency, severity, and duration. They significantly consumed higher amounts of vegetables, fruits, legumes, fish, whole grains, nuts, good fats, dietary fiber, and magnesium, compared with those in the lowest category,” says Shae Datta, MD, the director of cognitive neurology at NYU Langone Hospital, Long Island.

These foods clearly have benefits for heart health. But how do they help with migraines?

According to Sean Ormond, MD, a dual board-certified physician in anesthesiology and interventional pain management at Atlas Pain Specialists in Phoenix, multiple mechanisms are at play. “The Mediterranean diet is rich in anti-inflammatory foods that contain antioxidants, vitamins, minerals, and omega-3 fatty acids. Since neurogenic inflammation has been linked to migraine headaches, an anti-inflammatory diet may help reduce the frequency and severity of migraines,” he says.

Dr. Ormond also notes that the high antioxidant content of the Mediterranean diet helps reduce oxidative stress, which has been implicated in migraine pathophysiology.

In addition, he stresses that this way of eating can also improve blood vessel function. Migraine pain may be triggered, in part, by brain cells that release chemicals that narrow blood vessels, causing pain. The healthy fats found in olive oil, nuts, and fish like salmon may reduce this impact. Eating less sugar, a common migraine trigger, may also help.

And then there’s magnesium, which is abundant in green leafy vegetables, legumes, nuts, seeds, and whole grains. Dr. Datta frequently recommends this supplement to her patients with migraine pain. She explains that magnesium works by blocking N-Methyl-D-aspartate (NMDA) receptors, the primary excitatory neurotransmitters found in the human brain. Magnesium may also relax blood vessels and alleviate vascular spasms. These mechanisms may all play a crucial role in the prevention of migraines.

Both Dr. Datta and Dr. Ormond stress that eliminating unhealthy foods is as important for migraine relief as eating healthy ones. While the study didn’t outline the foods participants omitted, Dr. Datta suggests it might be assumed that individuals with this healthy eating pattern also had the lowest intake of known migraine triggers, including processed meat, hot dogs, ham, fatty food, and fried foods.

Tempted to try it?

When it comes to health, the Mediterranean diet really has no downside. It consistently gets high marks for improving gut health, brain health, heart health, and more. If you have migraines or even plain old headaches, this dietary eating plan is certainly worth a try. It’s also a good idea to chart your symptoms, so you can better identify your triggers, from weather to food. And don’t neglect the other must-dos for migraine relief: getting enough sleep, gentle self-care, and exercise.

Unfortunately, a June 2022 study shows that most Americans don’t get enough of two very important omega-3s—DHA and EPA—so take this as a gentle nudge encouraging you to be all the more *mindful* of your intake from this point forward.

To simplify your new and improved meal plan, Uma Naidoo, MD—a Harvard-trained nutritional psychiatrist, professional chef, nutritional biologist, and author of the national and international bestseller, This Is Your Brain on Food—shares her list of the top omega-3 foods worth keeping in your rotation. But first: a quick recap of what omega-3s are and why they’re so beneficial for your cognition and mental health.

 

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Why omega-3s are necessary for your mind and mood

Since our bodies don’t produce omega-3s fatty acids, they’re essential nutrients that we have to obtain through diet to reap their protective benefits. “Lacking omega-3s in one’s diet has shown to have detrimental effects upon cognitive function. In fact, studies demonstrate that people with dementia tend to have low levels of omega-3s,” Dr. Naidoo says. (While it’s ideal to get nutrients in through a food-first approach, she continues to say that omega-3 supplementation “may help protect the healthy brain and delay cognitive decline in mild dementia.”)

Dr. Naidoo also adds that low levels of omega-3s are also associated with chronic inflammation, which can exacerbate symptoms of depression—not to mention contribute to a host of greater health issues.

The top 7 brain foods rich in omega-3 fatty acids, according to a nutritional psychiatrist

Be sure to stock up and chow down on these healthy foods rich in omega-3s—some of which you can pair up to protect your mind and mood even further.

1. Avocados

Dr. Naidoo kicks things off by praising avocados, which are rich in ALA, an omega-3 fatty acid found in plant foods like seeds and seed oils. “They’re also rich in fiber and key minerals, and are a versatile fruit to add into one’s daily diet,” she adds. While Dr. Naidoo prefers to dollop guacamole on a hearty tortilla stew, you can always slice up your avocado and enjoy it with eggs, on toast, in a sandwich or salad, atop tacos, as a dip… the options here are pretty limitless.

2. Chia seeds

“Chia seeds are my go-to for preparing on-the-go meals that have an extra brain boost,” Dr. Naidoo tells us. While they’re rich in omega-3s, they also offer around four grams of fiber and two grams of protein per tablespoon. She advises getting in your fix of these small but mighty nutritional powerhouses by making chia pudding with your favorite milk and letting it sit in the fridge overnight to enjoy in time for breakfast. Bonus points—in the form of even greater brain-boosting benefits—go to those who top their chia pudding with antioxidant-rich fresh berries.

3. Caviar

Have a luxurious palate and never pass up the chance to enjoy a spoonful (or two) of caviar? You’re in luck, as Dr. Naidoo calls out its robust content of omega-3 fatty acids. “Simply topping a dish with a sprinkle of caviar can glean its benefits,” she shares.

4. Extra virgin olive oil

Compared to other oils, EVOO is as good as it gets in terms of quality, flavor, and fatty acid content. You can cook with it, drizzle it onto your dishes, or mix it into its own fresh condiment. Dr. Naidoo’s personal rec: homemade salad dressing. “Simply whisking together fresh lemon juice, EVOO, salt, and pepper makes for a dressing that takes any salad to the next level,” she says. Heed her advice and look for a cold-pressed EVOO that’s processed as little as possible to max out the health benefits.

5. Wild sock-eye salmon

One of the best and easiest ways to get enough omega-3s in your diet—namely the brain-boosting heavy hitters DHA and EPA—is to include fatty fish in your meal rotation. Dr. Naidoo’s vote goes to wild sock-eye salmon, which she says packs around 1,744 milligrams of omega-3s in a six-ounce serving. “Most professional organizations recommend at least 250 to 500 milligrams of omega-3s daily for adults, yet this can come from a serving of fatty fish once or twice per week,” she shares.

6. Oysters

Along with caviar, salmon, and other fatty fish, oysters “are powerful, versatile sources of omega-3s,” Dr. Naidoo continues. Oysters are also good sources of zinc and copper—the right amounts of which can positively influence cognitive function.

7. Walnuts

Last but not least, Dr. Naidoo suggests keeping walnuts in your pantry, which are rich in omega-3s and are wonderful for mental health in particular. “According to a UCLA study, noshing on a handful of walnuts daily cuts your risk of depressive symptoms by 26 percent,” she shares. (This finding was most significant in female participants, as well as compared to participants who ate different kinds of nuts or none at all.) With that said, Dr. Naidoo suggests sprinkling walnuts on your dish of choice—perhaps a salad or even that chia pudding above—foa mood-boosting, crunchy topping.

But is there any legitimacy to that? Here’s a registered dietitian’s take on the low-carb substitutes that don’t actually matter as much as you think they do—and may even be counterproductive, depending on your health goals.

4 low-carb substitutes that really aren’t much “better for you”

Swapping brown rice for white rice 100 percent of the time

The thinking goes that brown rice is healthier than white rice and, frankly, I wouldn’t totally disagree. Brown rice is a whole grain while white rice is a refined grain.

Quick refresher: Whole grains (like brown rice) have two key parts of the grain still intact. First, the germ, which houses nutrients like zinc and magnesium. And second, the bran, where most of the grain’s fiber is found. Refined grains like white rice have been stripped of both the germ and bran, leaving only the starchy portion of the carb behind.

Of course we all want more fiber, more vitamins, and more minerals on our plates—and brown rice boasts an edge in all three departments. But the true differences between white and brown rice aren’t as meaningful as you might think. For example: one half cup of cooked brown rice contains 1.6 grams of dietary fiber, whereas one half cup of cooked white rice contains 0.3 grams. Sure, that fiber helps mitigate our glycemic (aka blood sugar) response after eating the rice, but a 1.3 gram fiber difference isn’t all that material. Consider the fact that just one tablespoon of chia seeds serves up 4 grams of dietary fiber; it’s not tough to make up that fiber difference elsewhere in the diet.

Of course we all want more fiber, more vitamins, and more minerals on our plates—and brown rice boasts an edge in all three departments. But the true differences between white and brown rice aren’t as meaningful as you might think.

Brown rice naturally has more magnesium and phosphorus compared to white rice, but the latter grain is commonly enriched, meaning that manufacturers add vitamins and minerals to white rice during processing. The result can look like higher levels of key nutrients like folic acid and iron in (enriched) white rice compared to brown rice.

And as far as refined grains go, standard white rice is pretty innocuous. Unlike packaged sweets or salty snacks that are full of added sugars, oils, and excessive sodium, plain old dried, white rice is typically made from one singular ingredient.

I’ll always push whole grains like brown rice over refined grains like white rice, but it’s worth noting that the differences between the two aren’t as stark as they’re made out to be, particularly if we’re eating moderate portions. So if you’ve been led to believe that white rice is significantly less nutritious than brown rice, or if you’ve been made to feel like your culture’s staple food is off-limits, rest assured that white rice (particularly when paired with some protein and high-fiber veggies or beans) has a place in a balanced diet.

Scooping out your bagel

Yes, I used to scoop out my bagels and no, I’m not proud of it. Because if eating a balanced breakfast is your aim, this just isn’t going to cut it. (And no, I’m not talking about cutting calories.)

To truly level up a bagel breakfast, choose a whole wheat bagel to fit in some whole grains and make sure to add a source of satiating protein and healthy fat to help stabilize your blood sugar levels and keep you energized through the morning. Scrambled eggs and smashed avocado or smoked salmon and a high-protein cream cheese are great options for a balanced bagel sammy. Bonus points if you can add some microgreens to the mix.

Now can we get a moment of silence for all the bagels we’ve eviscerated over the years?

Opting for cauliflower crust pizza over a classic slice

Hear me out: I have nothing against cauliflower’s glow-up. I too add frozen cauli rice to my morning smoothies and have even been known to stir some into my oatmeal bowl for a baby nutrient boost. But if you’re looking to healthify pizza night, cauliflower pizza crust isn’t always the way to do it—especially for those with high cholesterol.

If you’re watching your lipid levels, choosing a cauli-based pizza crust could actually work against your goals. That’s because cauliflower pizza crusts typically require binding agents like eggs and cheese to help them stay together. As a result, some cauliflower pizzas are higher in cholesterol-raising saturated fat since they require more cheese to hold their crust together.

If you’re watching your lipid levels, choosing a cauli-based pizza crust could actually work against your goals. That’s because cauliflower pizza crusts typically require binding agents like eggs and cheese to help them stay together.

Take California Pizza Kitchen’s frozen thin crust BBQ chicken pizza versus its frozen cauliflower crust BBQ chicken pizza. The seemingly ‘healthier’ cauli crust pizza actually delivers slightly more saturated fat, more sodium, and even more carbs per serving compared to the classic wheat-based alternative.

Cauliflower can be a solid way to sneak extra goodness into a meal, but the popular low-carb swap isn’t always the better (or even the lower carb) choice.

Choosing sweet potatoes over white potatoes

It’s not wrong that ‘white’ carbs (think: white bread and white pasta) tend to be less nutrient-dense than 100 percent whole wheat bread or noodles. White starches typically fall into the ‘refined carbs’ category we talked about before.

White potatoes aren’t refined, though. Mama nature simply made them that way. And the idea that sweet potatoes are healthier than traditional white spuds isn’t really accurate. While sweet ‘tots contain way more of the antioxidant beta-carotene, white potatoes deliver four times as much vitamin C (which—gasp!—is also an antioxidant). And both types of potatoes put virtually equal amounts of potassium and fiber on your plate.

Permission to free white potatoes from their diet culture prison cell, granted.

Thanks to diet culture, societal expectations around gender, and more, many people struggle with comparison and discomfort around food. As someone who’s experienced this, I’ve personally found some of Rini Frey’s Instagram posts encouraging, where she reminds people that it’s okay to eat the same meal as your partner, more than your partner, and what and however much you want. (In short, it’s not as heavy as it may feel.)

This situation can still bring up anxiety, however, which is totally understandable. And here’s another bummer: Even if you’re allowing yourself to eat as much as you want, you may still be dealing with mental restriction, which can hurt your relationship with food. So how can you win? Below, experts explain the normalcy and reasons behind your unease, as well as what can help you worry less about food so you can enjoy experience of eating more.

Why eating more may make you feel uncomfortable

You may be reluctant to (or feel awkward about) eating more than your partner for a variety of reasons, one of which includes a history of similar feelings. “Individuals who struggle with body image, disordered/unhealthy eating patterns, and/or have clinically diagnosed eating disorders often find themselves comparing their own body shape and weight to others,” says Stephanie Carlyle, a licensed clinical professional counselor at Thriveworks in Baltimore, Maryland, who specializes in eating disorders, women’s issues, relationships, and stress. “Additionally, it is not uncommon for these individuals to compare what they eat to what others eat.”

If you haven’t dealt with that, another factor could be at play: societal expectations and stereotypes. “This also exists outside the gender binary: Being small is associated with femininity, and being big is associated with masculinity,” says Christine Byrne, MPH, RD, a Raleigh-based registered dietitian who specializes in eating disorders. “Because we so closely associate food intake with body size—even though body size is about so much more than what and how much you eat—there’s an expectation that women and femmes need less food than their male partners.”

This indoctrination of sorts starts early. Carlyle says it could be more covert, like your dad being served a larger portion than your mom at dinner. Or, it could be more direct, such as someone asking a girl if she’s “going to eat all that” while praising a boy for eating a lot because “it’ll make him big and strong.”

It’s also important to note that women who date women aren’t immune to this, either. “Unfortunately, women are often taught from the time of childhood that eating less is what females ‘should’ do,” Carlyle says. “We are socialized that this is the ‘feminine,’ ‘proper,’ or ‘right’ thing to do.” As a result, women may inadvertently trigger each other’s disordered behaviors by eating little or feeling like they’ll be judged for eating more or “a lot.”

All in all, diet culture and its many ideals are simply (and unfortunately) hard to avoid. “In diet culture, eating less is often seen as morally superior,” Byrne adds. “Of course that’s ridiculous, because we all need food.”

5 tips to ease discomfort about eating more than others

While many of the messages floating around can complicate your ability to eat intuitively with a partner (or anyone, for that matter), mindfulness and reminding yourself of key truths can help you get through the meal with more ease. Here’s what Carlyle and Byrne suggest:

1. Ask yourself if the thought is helpful

…Because if not, it’s probably not of any use. Basically, ask yourself why you’re having the thought, and if a “should” is involved. “When we are ‘shoulding’ on ourselves, that’s a good indicator that we need to take a moment to explore how that thought is serving us,” Carlyle says. “For example, if I’m out on a first date and I think, ‘Wow, that burger looks great, but I should probably get a salad instead.” It can be very healthy to ask ourselves the ‘why’ behind this.” If your “why” has to do with your date judging you, move to tip number two. (Also, if another person is making you feel bad about something as unimportant as what you want to eat, you deserve better! Just saying!)

2. Remind yourself that what you eat has nothing to do with your worth

As understandable as it is that many of us have conflated our self-esteem with our food intake—thanks again, diet culture—remember that the two couldn’t be more unrelated. “How much you eat has absolutely no bearing on your identity, your worth as a person, or the strength and quality of your relationship,” Byrne says. Just as you probably wouldn’t feel bad about going to the bathroom more than your partner, she adds, you don’t need to feel bad about eating more than them.

3. Focus on the experience (and remember your partner probably is, too)

When it comes down to it, going out on a date is about having fun with, and getting to know, the other person, right? Try to be mindful of those aspects. What are you learning about your partner? What are you enjoying? Carlyle says your partner is likely focused on that, too. The menu doesn’t need to be part of the equation (unless it’s about how tasty the dessert is!).

4. Consider talking to a therapist or anti-diet dietitian

While there’s a lot of work you can do on your own, working with a health provider can oftentimes provide extra support. “If you are struggling with these types of thoughts, it may be helpful to connect with a mental health professional to work on developing healthier thoughts, feelings, and behaviors,” Carlyle says. For more affordable therapists, you can check out the Open Path Collective database.

5. Remember that every body has different needs

Ultimately, your best bet in real time is to listen to your body. What does it need (and want)? “We all have different metabolisms, activity levels, hormone levels, health statuses, appetites, and more,” Byrne says. “If you’re trying to give your body what it needs and feel comfortably full after eating, the best way to gauge how much to eat is to listen to internal hunger and fullness cues, not external cues, like how much everyone else is eating.”

Carlyle agrees. “It is important to remember that if we all ate the exact same thing as one another all of the time, we would still likely have very different bodies than one another,” she says. “You cannot determine the nutrients that your body needs based on what someone else’s intake is.”

It’s hard to argue with directive straight from the source, but it stills begs a couple questions. What is the purpose of foil or plastic seals on food containers in the first place? And how can leaving one on an open container mess with its freshness? Looking for answers, we reached out to two germ experts.

The purpose of the foil or plastic seal on food containers

“There are two reasons for the seal,” says Jason Tetro, microbiologist and author of The Germ Files. “Firstly, it helps to increase shelf life—the container is usually flushed with nitrogen before sealing which reduces the amount of oxygen inside.”

According to Tetro, the second reason is to protect the contents of the container. “It helps to prevent the introduction of chemicals and microbes that could spoil the products and/or cause illnesses,” he says.

Microbial ecologist Jack A. Gilbert, PhD, a professor at the University of California San Diego, further explains that the seal is a safety and quality mechanism as it creates a barrier between the product and the external environment, while also indicating to consumers that the product hasn’t been tampered with prior to purchase.

Why you want to remove the seal from your food container after you open it

“Breaking the seal,” a common term for the first time you go pee while drinking alcohol to indicate that you’ve opened the floodgates—and there’s no turning back—is equally applicable in this context as well. “Once the seal is broken, the surrounding air and oxygen can get into the product and that will start up the microbial growth,” says Tetro. “Whether the seal is still there or not isn’t a factor. Its sole purpose is to get it from the factory to your kitchen safely.”

What’s more, keeping the seal after the product has been opened can lead to a higher risk for contamination from continual touching, according to Tetro, who recommends removing the seal as soon as you open the product. If you must leave it on for some reason (ahem, can’t admit defeat), he advises washing your hands before touching it. But your best bet it to just accept that seals were meant to be broken…and discarded.

Basil seeds, also known as sabja seeds, have been used for thousands of years in Ayurvedic, Afghani, and Chinese medicine to treat a range of digestive symptoms. The Thai basil plant is indigenous to India, China, and the Middle East. It’s been cultivated for over five centuries for medical and culinary uses and arrived in the American colonies in the 17th century.

Health benefits of basil seeds

They’re packed with gut perks

Like chia, these tiny black seeds readily absorb water, making them a great alternative seed for creamy puddings. This gelling property can also help slow digestion, which can increase feelings of satiety and “promote bowel regularity,” says Keri Gans, RDN, an NYC-based nutritionist and author of The Small Change Diet.

“Basil seeds are a good source of fiber, which may help lower cholesterol levels and promote gut health,” says Gans. A two-tablespoon serving contains 15 of the 25 grams of dietary fiber Gans says women should be eating on average every day (men should shoot for 30 grams a day).

Basil seeds are good for your bones

A serving of the seeds also contains 370 milligrams of calcium and 90 milligrams of magnesium, “both of which are important minerals to prevent bone loss and osteoporosis,” says Gans. You’ll also get 4.7 milligrams of iron per serving, which is essential for producing hemoglobin, a protein found in red blood cells and necessary for circulation.

A serving of the seeds also contains 370 milligrams of calcium and 90 milligrams of magnesium, “both of which are important minerals to prevent bone loss and osteoporosis.”—Keri Gans, RDN

They’re anti-inflammatory

And like most edible seeds, “basil seeds are also packed with antioxidants, such as polyphenols, which may help maintain immune health and reduce the risk for certain cancers.” says Gans.

And filled with heart-healthy fats

Compared to chia, basil seeds are slightly higher in fat. Each serving contains six grams (two tablespoons of chia seeds offer five grams of fat). However, Gans explains, “the fat found in basil seeds is monounsaturated, which is heart healthy and may help reduce the risk for heart disease.”

The cultural significance of basil seeds

Despite their robust nutritional benefits, it’s been difficult to find basil seeds outside of specialty health food stores and well-stocked Asian markets in the U.S. Which is the struggle Shakira Niazi, founder of ZenBasil, faced when searching for healing foods for her son. After having to undergo several rounds of antibiotics, she was looking for a way to help rebuild and strengthen his gut microbiome and immune system. Niazi looked to her Afghani heritage for foods that could help.

Niazi, who fled Afghanistan as a refugee at 12 years old, recalled her grandmother making basil seed-infused drinks during her childhood. Her grandmother lauded the seed’s power to “support the gut, heart, mind.” The seeds also “had cooling properties, by which she meant anti-inflammatory properties,” says Niazi.

Niazi, who fled Afghanistan as a refugee at 12 years old, recalled her grandmother making basil seed-infused drinks during her childhood. Her grandmother lauded the seed’s power to “support the gut, heart, mind.”

“My search led me to The Canon of Medicine, a book that was used as a medical authority for eight centuries, and happens to have been written in my family’s village,” says Niazi. The Canon lists basil as a salve for a range of medical troubles, including kidney and bladder pain, headaches, gastritis, and menstrual pain.

How to prep, eat, and serve basil seeds at home

If you’re like the 95 percent of Americans who fall short of their daily dietary fiber needs, you may want to add a sprinkle of basil seeds to your diet. But heed Gans’ warning that “basil seeds should not be eaten until they’ve been soaked in water,” which makes them softer and easier on your digestive system. Unlike chia seeds, which are fairly neutral in taste, you will get a subtle basil flavor, though it’s easily overpowered by a dollop of maple syrup or a splash of vanilla extract.

Niazi notes that basil seeds will become fully hydrated in just five minutes, so you can mix up a drink without the advanced planning that chia demands. Traditionally, the seeds are simply stirred into a glass of water, tea, or fruit juice for a hydrating and fiber-fueled refreshment.

The drink takes on a thicker, slightly gelatinous texture that can take some getting used to, but it’s not all that different from the tapioca pearls in bubble tea and is quite nice if you enjoy a bit of chew and heft in your drinks. You can also incorporate the seeds into baking recipes, hot porridge or oatmeal, as an egg replacement, or use them anywhere you’d use chia seeds.

That said, with the support of research-backed evidence, we’ve learned that certain eating plans have been linked to longer lifespans, and they all have one thing in common: Plants, and lots of ‘em.

Many longevity and nutrition experts have, time and again, pointed to the positive outcomes of eating fewer animal products. And while the diets of the longest-living people on the planet do rely heavily on plant-based foods, it definitely doesn’t mean that anyone interested in healthy aging should avoid meat, dairy, and the like entirely. Rather, it’s all about balance.

More ahead on the findings of this mass study and why you should incorporate more plants into your daily routine to reap their longevity-boosting benefits in a way that best works for you.

Research shows a link between eating more plants and longevity

A recent study in Jama Intern Med set out to determine the association between the dietary patterns recommended in the 2015-2020 Dietary Guidelines for Americans. The experiment, which included nearly 120,000 individuals (75,230 women and 44,085 men), reviewed the participants’ eating patterns over the course of over three decades. The findings indicated that those that who adhered to four main “healthy” eating patterns were associated with a lower risk of death. Their findings were also consistent among different racial and ethnic groups.

These were the four “healthy” eating plans analyzed: Healthy Eating Index 2015 (HEI-2015), Alternate Mediterranean Diet (aMED) score, Healthful Plant-Based Diet Index (hPDI), and Alternate Healthy Eating Index (AHEI).

Let’s delve into each one specifically. According to the USDA, Healthy Eating Index (HEI) is a measure of diet quality used to assess how well a set of foods aligns with key recommendations in the Dietary Guidelines for Americans. The HEI uses a scoring system to evaluate a set of foods. The scores range from zero to 100, where a score of 100 reflects that the set of foods aligns with key dietary recommendations from the Dietary Guidelines. Ranking at the top are fruits, vegetables, whole grains, dairy, total proteins (like lean meat, poultry, and eggs), seafood, plant proteins (like nuts, seeds, or soy), and fatty acids. Meanwhile, refined grains, sodium, added sugars, and saturated fats are to be consumed in moderation.

Next, the Alternate Mediterranean Diet (aMED) score is an adaptation of the Mediterranean diet that separates fruit and nuts into two groups, eliminates dairy, includes only whole grains, only red and processed meat, and uses the same alcohol range for both men and women.

The Healthful Plant-Based Diet Index (hPDI) measures nutrient-density within the category of plant-based foods—top foods being fruits, vegetables, whole grains, nuts, legumes, tea, and coffee. Plant-based foods like refined grains and high-sugar foods, as well as animal-based foods, score low.

Lastly, the Alternate Healthy Eating Index (AHEI) assigns ratings to foods and nutrients predictive of chronic disease. (So someone that consumes no vegetables daily would score a zero, while someone who consumes five or more servings a day would earn a 10.) As such, a study conducted on 71,495 women and 41,029 men showed that those whose dietary choices scored higher on the AHEI scale had a 19 percent lower risk of chronic disease, including a 31 percent lower risk of coronary heart disease and a 33 percent lower risk of type 2 diabetes when compared to people with low AHEI scores.

The key takeaways of this study

TL; DR? While all four studies differ, all emphasize the importance of consuming plant-based foods like grains, fruits, vegetables, nuts, and legumes. What’s more, the data showed that those who followed one or more of the four eating plans were less likely to face mortality due to cardiovascular disease, cancer, or respiratory disease during the trial compared with those who did not follow any of the four patterns or did so less often.

TL; DR? While all four studies differ, all emphasize the importance of consuming plant-based foods like whole grains, fruits, vegetables, nuts, and legumes.

This indicates that a combination of different eating habits is just as effective, if not better for your long-term health, than simply following one restrictive diet all of the time. Also worth noting is that the study’s researchers encourage folks to focus on the eating routine and plan that’s easiest for them to follow to meet their nutritional needs and food preferences.

Again, this reiterates the importance of doing what’s best for you, especially when it comes to your relationship with food.

A registered dietitian delves into the benefits of the Mediterranean diet:

But is there a sweet spot of how much protein and fiber you should aim to eat at breakfast? We asked Amy Shapiro, MS, RD, CDN, of Real Nutrition in New York City, for answers.

Why it’s important to power your day with protein and fiber

Before we cover the ideal amount of each nutrient you should aim for at breakfast—plus sample menus for inspiration—let’s first recap why protein and fiber deserve a place in your morning meal rotation to begin with.

“Protein is important for many reasons: It plays a major role in many of our bodily processes, including tissue repair and growth, as well as muscle maintenance, which helps to promote a healthy metabolism and strength as we age,” Shapiro says. Moreover, she says that protein helps to stabilize blood sugar levels, which promotes higher energy levels without the crash. “Research also shows that consuming protein at breakfast helps you to feel satisfied for longer, since protein is the macronutrient that takes the longest to digest,” she adds.

Next, Shapiro explains that fiber is similar to protein in that it helps to manage blood sugar levels and energy levels, making it another worthy choice for breakfast. In addition, “Fiber helps to regulate bowel movements, supports digestion, and can help to lower cholesterol levels,” says Shapiro.

Unfortunately, the dietitian notes that many individuals don’t consume enough protein and fiber on a daily basis. “By including [them] in your first meal, you are more likely to meet your nutrient goals throughout the day,” Shapiro says. Plus, she says that you’ll get the most bang for your buck when you combine both. “This pairing will keep you energized for hours, plus help to support bodily processes, including digestion and cognitive functioning.”

How much protein and fiber to aim for at breakfast

Clearly, this duo is a match made in heaven… but how much of each should you strive to consume at breakfast? To start, Shapiro notes that all nutrition recommendations are unique to the individual and should be personalized based on a range of factors (including your age, weight, activity levels, etc.). With that said, she does offer a flexible range to keep in mind.

“I recommend between 21 to 35 grams of protein at breakfast—and each meal—from both animal and plant sources that are low in saturated fats, and five to 15 grams of fiber from whole food sources,” Shapiro says.

So… what would that look like in practice? Shapiro shares a few breakfast ideas that’ll help you reach these suggested ranges:

• Protein shake: 1 cup berries + 1 cup veggies (leafy greens of your choice) + 1 serving protein powder + 1 tablespoon chia seeds + 1.5 cups almond milk + cinnamon
• Veggie omelet: 2 or 3 whole eggs + 1 cup of mixed veggies + 1 slice of sprouted toast (such as Ezekiel bread)
• Yogurt bowl: 5 ounces Greek yogurt + 1 cup berries + 1/2 cup high-fiber cereal (Shapiro recommends SmartBran by Nature’s Path) + 2 teaspoons chia seeds + cinnamon

“I recommend between 21 to 35 grams of protein at breakfast—and each meal—from both animal and plant sources that are low in saturated fats, and five to 15 grams of fiber from whole food sources,” Shapiro says.

Shapiro also reminds us that the current Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram body weight. (However, she notes that your ideal protein intake will climb if you’re highly active, want to build muscle, pregnant, or sick.) She outlines daily fiber recommendations as follows:

• Males under 50: 38 grams per day
• Females under 50: 25 grams per day
• Adults over 50: 21 to 30 grams per day

A final word to the wise: If you’re like most Americans and don’t get enough fiber on a daily basis, remember to prioritize hydration as you boost your intake. “When you increase your fiber, it is important to increase your fluids as well to promote regularity,” says Shapiro.

Dr. Berookim’s mix of snacks that help you go includes a variety of delights, from snack bars to yogurt to veggie chips. But what do they all have in common, you may wonder? They all feature gut-friendly components, from fiber that promotes healthy digestion to probiotics that help feed the good bacteria in your gut. So, if snacks are your all-time favorite, you might want to listen up and get your shopping carts ready.

A gastro’s top 5 gut-friendly snacks to promote regularity 

1. BelliWelli

At the top of Dr. Berookim’s list are BelliWelli snack bars which are vegan and gluten-free. “These bars are baked and don’t include any processed grains, dairy, or other gut aggravators,” Dr. Berookim says. What’s more, he notes that each bar—which comes in flavors like strawberry shortcake, cinnamon swirl, and birthday cake—is made with ingredients that promote healthy digestion and regularity. Namely, oats, natural probiotics, fiber, and ginger.

“Another differentiator is that the bars are Monash low-FODMAP certified, meaning they don’t include sugars that are hard to digest—which oftentimes produce painful gas in those with sensitive guts,” Dr. Berookim says. Basically, they’re the perfect on-the-go snack for anyone looking to prioritize gut health.

BelliWelli Bars, Pack of 8 — $27.00

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2. Chobani Greek Yogurt

It’s no secret that probiotics are essential for feeding the healthy bacteria in our gut—and Greek yogurt notoriously has a lot of ‘em. “Greek yogurt is a great natural probiotic and helps to support the good bacteria that already live in your digestive system so your gut stays balanced,” Dr. Berookim says.

Another bonus of snacking on a bowl of Greek yogurt? It’s packed with protein and calcium, which are essential for bone health. To be exact, 16 grams (32 percent of your daily value) and 190 milligrams (15 percent of your daily value) per three-quarter cup serving of Chobani’s Non-Fat Greek Yogurt. That said, Dr. Berookim emphasizes that Greek yogurt is his favorite kind for promoting a healthier gut due to its lactose levels. “I’d opt for Greek because it is lower in lactose than other dairy products and tends to be more gentle on the stomach,” he says.

Chobani Plain Non-Fat Greek Yogurt — $6.00

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3. Back To Nature Harvest Blend Trail Mix

Dr. Berookim says this trail mix is a great option for a gut-friendly snack, because it’s made with no added sugar or salt, has five grams of protein per serving, and a whole lot of healthy fats. “It includes tons of beneficial fruits and nuts such as raisins which are a source of fiber and are known to help relieve constipation, as well as pumpkin seeds, which are high in magnesium and help hydrate and relax your digestive system allowing for regularity,” he says. FYI, it makes for a great salad topper, too.

Back To Nature Harvest Blend Trail Mix — $18.00

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4. Off The Eaten Path Chickpea Veggie Crisps

IMO, texture is everything—especially when it comes to food—and few things can beat a crunchy, crispy snack in the afternoon. Evidently, Dr. Berookim agrees, as he enjoys noshing on these veggie crisps made with wholesome ingredients like chickpeas, beans, and sweet potatoes that he says “offer great sources of plant-based protein and fiber, plus tons of other essential nutrients.”

Off The Eaten Path Chickpea Veggie Crisps — $5.00

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5. Nature’s Bakery Fig Bars

If you were convinced figs would make it into a gastroenterologist’s favorite snacks list, you were right on the money. Why? According to Dr. Berookim, they contain an enzyme called ficain that helps ease constipation, and these snack bars are filled with ‘em. “These bars are soft-baked with no cholesterol, GMOs, or high fructose corn syrup. And they’re made with real fruits, like sun-ripened figs, and whole grains that are a great source of fiber,” he says.

Nature’s Bakery Fig Bars — $4.00

You can also snag ’em on Amazon.

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A registered dietitian shares the top foods to help you poop:

Now, you don’t need to pull up Amazon and add a daily garlic supplement to your cart immediately. You can totally try out garlic supplements if there are particular health benefits of garlic you want more of– though maybe test out some of the other ways to reap those health benefits of garlic first.

Next time you’re in the kitchen cooking, starting at a clove of garlic, curious about how the benefits of eating raw garlic, consider recipes that don’t involve heat. This is because, on the list of pungent-yet-healthy foods (, onions, tuna), raw garlic tops the list. Besides the obvious concerns (can you say garlic breath and B.O.?), it’s not exactly one you often hear about being good for you. One of the best ways to reap the benefits of garlic is by eating it raw.

Ariana Lutzi, ND, naturopath and nutrition consultant for Bubs Naturals, says garlic is one of the most accessible healthy foods to eat. “Garlic is packed full of nutrients and adds intense flavor to any dish. It’s the most potent when used in its raw form,” she says.

What is the healthiest way to eat garlic?

Besides delivering a nutritional boost, Lutzi says the benefits of eating raw garlic include kicking nasty infections, too. “Garlic, and garlic extract, fights all types of infections—fungal, bacterial, parasitic, and viral—regulates blood sugar, lowers blood pressure, and lowers cholesterol, to name a few.”

Studies show that the optimal amount of raw garlic you should consume a day is roughly one to two cloves in order to get the most amount of benefits without any undesirable side effects (like body odor or heartburn). Honestly, though, who knew all of these benefits could be packed inside such a small (and smelly) herb? If you do get heartburn, though, which, despite its benefits, is common from eating raw garlic, you could try incorporating it into recipes like hummus or dip that mask the flavor.

The research shows studies of different ways to administrate the herb, including garlic allicin, garlic extract, cloves of garlic, garlic capsules, and supplements.

Health Benefits of Raw Garlic

Alejandro Junger, MD, cardiologist and author with a focus on the health benefits you can derive from your diet, vouches for the health benefits of garlic. For example, garlic contains a compound called “allicin.” According to a study in the peer-reviewed journal Molecule, “allicin has a variety of health-promoting properties, for example, cholesterol- and blood pressure-lowering effects that are advantageous for the cardio-vascular system.” Yep, you read that right: garlic can be good for your blood pressure and generally support your cardiovascular health.

What does garlic do for the body? 

Here are some other health benefits of the veggie, amplified when raw as cooking dulls some of its nutrient density:

1.Garlic is good for your brain

One benefit of raw garlic is that it’s full of vitamins and minerals, including vitamin B6, manganese, selenium, vitamin C, iron, potassium, and copper. This powerhouse combination is especially good for cognitive function: Vitamin B6 and magnesium are both linked to boosting mood and improving brain health.

2. It supports a healthy immune system.

You have vitamin C in raw garlic to thank for this one. For a more savory immunity booster than oranges, incorporate some raw garlic into your meals.

3. It’s anti-inflammatory

Garlic contains allyl sulfides, an anti-inflammatory, cancer-fighting compound that studies have shown to slow the growth rate of cancer cells. Because it’s anti-inflammatory, this means it also helps protect the body from free radicals.

4. It’s good for your liver.

If you’ve been wondering, “Is garlic good for the liver” the answer would be heck, yes, it is. Studies have shown that it can protect the liver from some toxins and help lower blood sugar levels. This helps your body flush out toxins more efficiently, which benefits the entire body overall.

5. Garlic is good for your heart.

According to a clinical nutritionist and chiropractor, Vikki Petersen, CCN, DC, and CFMP, consuming garlic on a regular basis is directly linked to benefitting cardiovascular health. “Garlic has long been known to reduce cholesterol and normalize blood pressure,” she says. “Additionally, its anti-inflammatory effects are a big benefit to diminishing the risk of our number one killer, heart disease.”

6. It may help protect against osteoporosis

With aging, the risk for osteoporosis increases, particularly for women. Dr. Petersen says there is some evidence to suggest that consuming garlic can help protect against it. “Garlic can increase estrogen levels in women entering menopause, a time when bones are most at risk for developing osteoporosis. Some studies also showed it to slow the effects of osteoarthritis,” she says. While the preliminary studies are promising, more research needs to be done to confirm this connection.

7. Garlic is good for your skin.

While you probably don’t want to rub garlic all over your body, eating garlic can benefit your skin from the inside out. “Garlic’s antibacterial and antifungal properties can help acne, and its general anti-inflammatory benefits help improve overall circulation, including bringing nutrients to your skin in a more efficient manner,” says Dr. Petersen. “Garlic is Mother Nature’s antibiotic and contains immune-boosting properties due to its antibacterial, antiviral, antifungal, and antiseptic aspects, all courtesy of the compound allicin that garlic is so rich in.” She adds that garlic allicin is also anti-inflammatory and rich in antioxidants, which is good for the skin.

Watch the video below to learn more benefits of raw garlic:

So, here’s the sitch: stinky breath isn’t the only side effect garlic can come with. You don’t need to eat raw garlic with every meal, or every day, to reap the health benefits. Unless you’re recommended to take it medicinally per your doctor’s tips, you don’t need to be taking it every day, according to the Cleveland Clinic. The Cleveland Clinic reports that, in some cases, too much garlic can have side effects like headaches, fatigue, appetite loss, muscle aches, dizziness, or allergic reactions (if you’re allergic).

Is it good to eat garlic every day?

The Cleveland Clinic also specifies that you should talk to your doctor before taking a garlic supplement. This is especially true if you take blood thinners because “a garlic supplement can increase the medication’s effect, making it even harder for your blood to clot.”

For those that aren’t pounding the garlic but find some tummy symptoms after incorporating more of it into their diet: you’re not imagining it. If you’re opening google to search, “Does garlic make you gassy?” the answer is a big yes.

Garlic and onions, according to the Journal of Neurogastroenterology and Motility, are high “FODMAP” foods, meaning they have a high content of “indigestible and slowly absorbed short-chain carbohydrates.” Without getting into the fine print of it all– this means they have properties that some tummies have a hard time digesting. People who are sensitive to high FODMAP food may want to avoid foods like garlic and onion.

Despite all the health benefits of raw garlic and cooked garlic alike– here are some of the side effects you might face if you up your garlic consumption significantly.

Side Effects of Raw Garlic

1. Eating garlic can cause mild to moderate physical symptoms

When it comes to incorporating garlic into your diet, Dr. Petersen says there are some side effects to consider. Some people may experience heartburn, burning in the mouth, gas, nausea, diarrhea, or vomiting.

2. Garlic can have an effect on your body’s scent

Body odor is another side-effect of loading up on garlic. But this is typically only an issue when people are eating three to four cloves of raw garlic a day.

3. Consuming raw garlic can cause burning or irritation

Eating raw garlic is not as easy as it sounds. For starters, it can be super intense and even cause a burning sensation once you start chewing it. And Lutzi says other potential side effects include gastrointestinal burning or irritation. “It can produce changes in intestinal flora,” she says.

4. It may cause some people to develop a rash

Dr. Petersen says some people may be sensitive to garlic topically, meaning it could negatively affect their skin, causing a rash. If you’re sensitive, she recommends wearing gloves when chopping it.

5. Garlic can interact with some medications

People taking certain medications should proceed with caution since raw garlic can potentially react with some drugs, including anticoagulants, antiplatelet, hypoglycemic, and insulin. If you’re on other meds, it’s always a good idea to talk with your doctor before incorporating any kind of supplement or herb (like raw garlic) into your diet.

All of this is to say, experiment with your raw garlic intake. Dr. Petersen says a healthy dose of garlic is two to three cloves a day cooked or a supplement of aged garlic at a dose of 600 to 1,200 milligrams. Go small, and if it seems to agree with your body, that’s great. If not, raw garlic just isn’t for you—and that’s okay. Since the potential side effects of eating raw garlic sound less than ideal, there are (thankfully) lots of different ways you can get all of the benefits of eating raw garlic without, well, having to chew an actual clove of garlic.

How To Use Raw Garlic and Reap the Benefits

Is it better to chew or swallow garlic?

Chewing garlic is believed to release more allicin and provide greater potential health benefits. However, chewing raw garlic can be intense and difficult to tolerate due to its pungent taste and odor. Therefore, it’s encouraged to acquire minced or chopped garlic via your diet instead of consuming it alone.

One way to make peeled raw garlic go down a bit easier is to slice the clove into thin slices and sandwich them between apple slices, as Dr. Junger suggests. The apple will help cover up the pungent flavor, and mixing the garlic with another food will make the whole experience a lot more tolerable.

Will I get all the health benefits of eating garlic if I swallow it whole?

According to Lutzi, you can still get the health benefits of eating garlic if you swallow it whole. She recommends cutting the clove into four small pieces and swallowing it whole like a pill to avoid the pungent effect of chewing it. Again, it’s strongly encouraged to talk to a provider before doing this and listen to your body if you get adverse symptoms.

Other ideas for eating raw garlic:

• Mince a garlic clove and toss it into your salad or salad dressing.
• Make garlic toast, like this blogger, by mincing the raw garlic, and then mix it with some ghee or butter, and spread it on toast
• Make an ACV garlic tonic (see the recipe below)
• Add to soups or juice with other veggies

Ideas for eating cooked garlic:

• Sauteed garlic in dishes 
• Garlic confit
• Minced garlic in sauces

Why is it so difficult to eat raw garlic?

Of course, we totally understand that even the thought of consuming raw garlic might make you cringe. So, if you really hate the taste but want to reap the benefits of raw garlic, there are garlic extract supplements available, including some that are odorless. And, if you’re not quite sold on eating raw (yet), here’s an RD-approved garlic cooking tip to get the most anti-inflammatory benefits from every clove.

Does garlic detox your body?

There is little scientific evidence to support the claim that garlic can detoxify the body. This is partly because the language and terminology around something “detoxing your body” are not medically accurate. Your liver detoxes your body every second of every day by breaking down various materials and sending the useful nutrients where it needs to go and the waste to your kidneys. However, garlic does support liver function, which supports “detoxification.”

So there you have it, folks, an answer to the big question, “Is garlic good for you?” Use this as an excuse to order all the garlic-containing menu items, load up on garlic recipes at home, and, hey, keep those vampires at bay while you’re at it.

Healthy Herbal Tonic With Raw Garlic Recipe

Ingredients
Raw garlic
Honey
Apple cider vinegar

1. Roughly chop multiple cloves of garlic and add to the small mason jar.
2. Fill at least one-fourth of the jar full of chopped garlic. Next, pour in equal parts honey and apple cider vinegar, enough to cover the garlic.
3. Let this mixture sit in a dark pantry or cupboard for at least a week, shaking daily.
4. After a week, strain out the garlic or leave it for a more robust concoction. Take one tablespoon daily for immune defense throughout cold and flu season.

Some of my fellow food-loving folks have the innate ability to open up the pantry and whip together a stunning meal in mere minutes. It’s even more impressive when they take the blandest ingredients and transform them into restaurant-worthy delectable delights right before our eyes.

David Lee, the co-founder and executive chef of PLANTA, a legendary plant-based restaurant located in Toronto, South Florida, New York City, and Bethesda, is a professional when it comes to making simple vegan meals that taste divine. And lucky for us, he’s got tons of tips and tricks—from seasoning and sourcing to which ingredient substitutes to skip—to help your homemade plant-based dishes taste just as good (well, nearly as good) as what you’d eat at a real-deal vegan restaurant. Here, Lee shares the secrets to cooking restaurant-worthy vegan food at home.

5 ways to add more flavor to your vegan cooking, according to a plant-based chef

1. Don’t rely on “meat” substitutes

Lee underscores that he doesn’t like to rely on alternative meat substitutes when cooking vegan meals. “My preferred route is cooking with fresh vegetables and non-processed foods,” he says. While these plant-based alternatives are great for mimicking the taste and texture of animal-based foods for those that gravitate towards a meat-y element in their meals, some can be highly processed and even lack nutritional value, including sufficient protein and excess sodium or saturated fat. If you choose to consume them, all good! Just remember to read the nutritional label to know what you’re really getting.

2. Cook with seasonal ingredients

To make restaurant-worthy plant-based meals at home, Lee says it’s imperative to cook with seasonal, fresh ingredients whenever possible. “Visit your specialty grocers and farmer’s markets to find the most unique seasonal and local ingredients. This will help your thought process, too,” he says.

When you focus on serving what’s in season and local, your dishes—especially those that spotlight fresh foods, like veggies, herbs, fruit, even eggs and fish—will naturally taste better, because the ingredients are at their peak. What’s more, registered dietitians say that eating foods that are in season can have added nutritional value. “Fruits and vegetables tend to be the most nutrient-dense right after they’re harvested when they’re at that peak ripeness, which is part of why seasonal produce tastes better,” Sara Riehm, RD, a registered dietitian at Orlando Health, previously shared with Well+Good.

If you’re planning to host guests for your vegan meal, Lee also suggests thinking of a theme for your dinner party, so you can make a cohesive menu that highlights seasonal ingredients that match the winter, spring, summer, or fall vibes.

3. Get creative with your cookware

Chef Lee suggests dusting off your pressure cooker and wiping down your BBQ grill to diversify the way you cook your favorite plant-based ingredients. Instead of using only your beloved cast iron for cooking every component of your dish (we’re guilty, too), he says that other cooking appliances can potentially help bring more flavors to life.

When grilling, Lee uses charcoal to add tons of smokiness and char to simple vegetables. His other go-to gadget is a pressure cooker, which he says is the unsung hero of his kitchen. “A pressure cooker is the most under-used kitchen equipment, especially for plant-based cooking,” he says. Instant Pot, it’s your time to shine.

4. Add an element of umami

Lee says one of his secrets to creating perfectly-balanced flavor for plant-based dishes is by adding loads of umami—one of the five basic tastes, commonly known as savory. To achieve a well-balanced flavor palate filled with umami, Lee focuses on four key components: sweet, sour, salty, and bitter. He achieves this with ingredients like antioxidant-rich olive oil, which adds depth to a dish and is a great garnish to drizzle on top of pasta, soup, or salad. There’s also gut-healthy miso, which adds saltiness and umami and can be used with a variety of cooking techniques, including braising, making soups, and marinating veggies for grilling.

5. Play with the textures in your dish

To prevent a dish from falling flat, Lee recommends enticing your tastebuds with different ingredients that have varying textures, which will add complexity to your dish. “You can create great textures by utilizing different cooking methods, like air frying, boiling, sauteing, and dehydrating,” he says.

Lee calls out his four-ingredient mushroom carpaccio recipe as the prime example. To make it, he thinly slices umami-rich mushrooms to yield about 10 to 15 pieces and marinades them in ponzu sauce, a Japanese condiment with a citrusy, vinaigrette-like taste. Then, he adds diced shallots, which add sweet punchiness and crunch. To serve, Lee lays the mushroom nicely around the edge of a flat plate or bowl, drizzles it with ponzu and sesame oil, and sprinkles it with chopped shallots—crunchy, savory, and refreshing. Check, check, and check.

As a final tidbit, Lee reassures us that if you’re feeling intimidated by the whole process or taking the first leap into cooking homemade vegan food, you can always rely on your peers for support. “Think of a restaurant dish you’re trying to replicate and research what vegetables are great substitutes,” he says. You’ll be surprised how easy it is to transform some of your childhood favorites into vegan-friendly recipes using tasty and nutritious plant-based foods.

Thinking about dessert? Same. Try this easy vegan cheesecake recipe to satisfy your sweet tooth:

For me, texture is everything. Especially when it comes to food. So the mere thought of noshing on a refrigerator-cold pile of wilted romaine that’s reduced to half its original size might send a shudder down my spine. That said, there are plenty of genius ways to prevent this from happening in the first place. Namely, how you prep your ingredients, when you add the dressing, and how you store it, too. Five essential ways to keep your salads as crisp as possible ahead.

5 genius ways to keep your salads from getting soggy

1. Avoid adding salt too soon

First things first, avoid adding salt to your salad too soon. Why? Let’s rewind for a minute to our grade school lesson on osmosis. According to ~science~, osmosis occurs when water naturally moves from an area containing less salt to an area containing more salt. As such, salt has the ability to draw out moisture from ingredients like fruits and veggies, leading to a reduction in water content, size, and their (once inviting) crispy, crunchy texture.

Salt has the ability to draw out moisture from ingredients like fruits and veggies, leading to a reduction in water content, size, and their (once inviting) crispy, crunchy texture.

What’s more, the water drawn out from these ingredients can result in condensation when stored in a sealed container housing your prepped salad. The issue? Moisture is salad’s public enemy number one and a one-way ticket to soggy salad town. To avoid this issue, we recommend seasoning the salad just before consuming it to avoid any premature moisture loss.

2. Leave it undressed

Always keep your *salads* undressed, that is, until the last minute. As mentioned, moisture tends to make salads go soggier even faster. That said, it’s even quicker when the dressing is made up of acidic ingredients like vinegar or citrus—which, in most cases, they are. The acid in these ingredients can break down the cell structure of tender greens leading to their demise even faster. To prevent this from happening, simply dress and toss your salad moments before consuming it.

3. Remove excess moisture from high-water-content fruits and vegetables

Did you know that cucumbers are made up of roughly 96 percent water? Although ingredients like watermelon, lettuce, and tomatoes are some of the best foods for hydration, this also means that they can add tons of moisture to your prepped salads. However, by removing the seeds of veggies like cucumbers and tomatoes, you can help reduce excess water that can lead to soggy salads. And before you chuck the seeds into the trash, remember they can be repurposed to flavor your dressing or even planted to start your DIY garden this spring.

4. Let your hot ingredients cool completely before adding them to the mix

Another sneaky moisture-inducing culprit that can ruin a salad is the roasted or cooked ingredients you toss into the mix. When roasting a tray of vegetables like sweet potatoes and asparagus or grilling a batch of chicken, you’ll want to ensure they’re completely cooled before combining them with the leafy greens. Warm veggies and hot proteins can “cook” your greens and lead to an accumulation of condensation in the salad container. To reiterate, salads hate moisture.

Warm veggies and hot proteins can “cook” your greens and lead to an accumulation of condensation in the salad container. To reiterate, salads hate moisture.

5. The order in which you build a salad is key

According to a recent TikTok video by @chicago.dietitian, Samar Kullab MS, RDN explains that storing your salads in a mason jar is not only great for aesthetics, but it’s also efficient. Doing so can help prolong the life of a salad for up to five days. However, the key is layering the ingredients in the appropriate order. Kullab notes that the dressing should be at the very bottom of the jar; meanwhile, the leafy greens must be at the very top.

@chicago.dietitian Great way to prep your salads for the week without having them get soggy! #masonjarsalad #saladjar #hacksoflife #nutrition #dietitian #weightloss #saladrecipe #healthyrecipe #fyp #learnontiktok ♬ Me Porto Bonito – Bad Bunny & Chencho Corleone

At the bottom of her mason jar salad recipe, Kullab adds lemon pepper vinaigrette seasoned with a pinch of sumac and pomegranate molasses. Then, she layers the salad with chopped fruits and veggies like Persian cucumbers, radishes, serrano peppers, lemon, tomatoes, and scallions. Following this, Kullab adds the leafier, more delicate ingredients, including minced fresh mint and chopped romaine lettuce. Lastly, she adds baked pita chips before sealing the mason jar with the lid. To keep the salad from getting soggy, ensure the jar is stored upright in the refrigerator to help keep the dressing away from the tender greens.

Once ready to consume, Kullab inverts the mason jar and drops its contents into a large bowl. However, you can also give the mason jar a good shake to dress the salad in the jar—and eat straight from the container too.

An anti-inflammatory salad to include in your meal prep rotation:

This healthy remake of blueberry ice cream is so popular because of how easy it is to make at home. All you need is frozen blueberries (the frozen part is important!) and your alt-milk of choice. Once combined, it turns into “ice cream” in minutes without even blending it together.

Marzia Prince, a plant-based health coach and the co-founder of Plant Chics, shared her version of the recipe on Instagram that requires 1/2 cup to 1 cup frozen blueberries and oat milk. “Coconut or almond milk has an after taste, but oat milk has a very neutral taste,” she says, making it a great choice for something like ice cream. Pour just enough milk so the frozen blueberries are mostly coated, like you’re putting togethe a bowl of cereal. Then, stir it a little and let it sit for two to three minutes. “The frozen berries harden the milk. People always think I put it in the freezer, but I don’t.”

The frozen blueberries basically do all the work for you, allowing you to whip up a mess-free dessert in a matter of minutes. Here’s exactly how to make it for yourself at home.

 

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A post shared by Marzia Prince Ⓥ (@marziaprince) on Apr 6, 2020 at 7:18am PDT

Vegan Blueberry Ice Cream

Ingredients
1/2 cup to 1 cup frozen blueberries
oat milk (or your non-dairy milk of choice)

1. Put frozen blueberries in a bowl.
2. Pour in just enough milk to cover the blueberries.
3. Stir, then let it sit for a few minutes. It will start hardening like ice cream. You can always use less or more milk, depending on how you like it.
4. Once it’s at your desired consistency, eat it by the spoonful. (You can mash it a bit if you like but it’s good to go once the oat milk solidifies.)

Put your extra blueberries to good use in this healthy blueberry pie recipe:

According to this recent TikTok video by @dr.m_, dentist Suhail Mohiuddin, DDS, shares a key (and highly concerning) cause of cavities: sipping on coffee for several hours. He explains that if your mouth has a pH level of less than 5.5 (meaning it’s more acidic), drinking coffee can demineralize or dissolve the protective layer of enamel on your teeth.

@dr.m_Drink acidic drinks in less than 30 mins and rinse with water afterwards♬ original sound – random.shii089

To get to the *root* cause of the problem, we called upon four dental experts to share their expertise on the subject—and whether or not we need to adjust (read: speed up) our coffee-drinking routine for the sake of our chompers.

Is drinking coffee slowly bad for your teeth? 

Let’s just get to it: We spoke with four dental experts, and they all (sadly) agree that sipping on coffee slowly, i.e. for several hours at a time, is not great for your pearly whites. Of course, this definitely doesn’t mean you should go cold turkey. (Let’s be realistic.) Instead, the simple modifications of how you drink your brew ahead will be your magic trick(s) for healthier teeth.

Why drinking coffee for a prolonged period is unhealthy for your teeth

First things first. “Sipping your coffee for hours can be worse for your teeth than drinking it quickly because the sugars and acids in the coffee can stay in your mouth for a longer period of time, increasing the risk of tooth decay as the sugar and acids in coffee can erode tooth enamel,” says Michael Wei, DDS, a New York City-based cosmetic dentist. Conversely, he notes that drinking coffee quickly will naturally limit exposure to these elements, potentially reducing the risk of tooth decay.

“Sipping your coffee for hours can be worse for your teeth than drinking it quickly because the sugars and acids in the coffee can stay in your mouth for a longer period of time, increasing the risk of tooth decay as the sugar and acids in coffee can erode tooth enamel.” —Michael Wei, DDS

Tina Saw, DDS, a Carlsbad, California-based dentist and founder of Oral Genome, also notes that coffee can lead to tooth discoloration due to the tannins found in the beverage. “Coffee is known to cause tooth staining due to its dark color and presence of tannins,” she says. This is the same reason red wine is prone to causing discoloration.

And according to Richard M. Lipari, DDS, a Westchester, New York-based dentist, coffee isn’t the only ingredient you need to be mindful of when drinking your morning brew. “Most people drink their coffee with milk, sugar, and/or syrups, and these can lead to cavities, too,” Dr. Lipari says. That said, there are ways to drink coffee more responsibly for the sake of your teeth.

How to keep coffee from dinging your dental health

Brush before you brew—and sip water as you go

“Before drinking coffee, I recommend that my coffee-drinking patients brush their teeth. Next, rinse with water—or chew sugar-free gum—to help remove any remaining coffee particles from your teeth. Try to drink plenty of water while drinking coffee to help wash away any residual coffee on your teeth and to help keep them hydrated, and limit your intake of sugary or processed coffee drinks, as these can cause cavities,” Dr. Wei says.

If your stomach can handle it, try to get to the bottom of your glass within 10 minutes

According to Dr. Wei, the sweet spot of drinking a cup of coffee is between five and 10 minutes. “This allows you to savor the flavor and enjoy the relaxing effects of the caffeine without it becoming too bitter or overwhelming,” he says. However, it’s important to remember that drinking coffee too quickly can irritate your stomach. Thus, it’s important to do what’s best for you and consult with a medical professional to determine the best route to take for your health concerns.

Cut the amount of sugar you stir into your coffee

“Especially if you drink your coffee with sugary add-ins or pumps of syrup, you should be mindful not to sip on your coffee throughout the day. You want to minimize the amount of time that sugar is in contact with the teeth, too” Dr. Lipari says.

Give your mouth a rinse afterwards, and only brush after taking a beat

“Saliva plays a vital role in neutralizing acid and protecting teeth against dental issues. Drinking coffee quickly or rinsing your mouth with water after coffee consumption can help stimulate saliva production, which can help wash away coffee residue and reduce the potential negative impact on your teeth,” Dr. Saw says. She also notes that maintaining a good oral hygiene routine is a must, which “includes regular brushing, flossing, and rinsing with mouthwash.”

When drinking coffee, Dr. Saw also recommends brushing your teeth 15 to 30 minutes after finishing a cup of joe or washing it down with water to reduce acidity in the mouth. “I’d also recommend drinking it during the duration of your work commute or breakfast, because I always finish my coffee within 30 minutes instead of being tempted to sip it all day,” she says.

Dapple in whitening products, if you so wish

“The acid in coffee can erode enamel over time, and as such, it can be very harmful to your teeth in the long run. In terms of staining, consider trying SmileDirectClub’s Stain Barrier to prevent stains, which protects your teeth with an invisible shield against staining beverages like coffee,” says Jeffrey Sulitzer, DMD, a dentist and the chief clinical officer at SmileDirectClub. Additionally, he recommends trying an electric toothbrush and water flosser for brushing your teeth, like SmileDirectClub’s Electric Toothbrush and Space Saver Countertop Flosser.

Learn how to give your coffee an extra boost for optima energy in the morning:

With that in mind, this peanut butter cookies and cream yogurt bark recipe by Mia Swinebark, MS, RD, LDN, aka @gatherednutrition, caught my eye given its flexibility and ease—not to mention mouth-watering visuals. Keep reading to see what makes this four-ingredient, protein-rich dessert stand out. Plus: a few tips and tricks to create your own culinary adventure while maxing out its nutrient profile.

 

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A post shared by Mia Swinehart, MS, RD, LDN (@gatherednutrition)

Why we love this yogurt bark recipe

What’s not to love about this dietitian-approved yogurt bark recipe? To start, it’s incredibly simple to make, requiring only a handful of ingredients and minimal prepwork. And since Swinehart provides the foundations yet leaves the majority of specific options up to you, you can customize it to your heart’s—or rather, palate’s—content.

The bark base consists of plain yogurt, which is rich in protein, calcium, and B vitamins. Swinehart prefers yogurt from Alexandre Family Farm, which offers a few different options to choose from. Their 100% Grass-Fed A2/A2 Regenerative Organic Plain Yogurt packs six grams of protein per serving, as well as a smattering of live active cultures for gut-boosting benefits. If you can swing it, it may be worth opting for yogurt from cows that have been grass-fed from regenerative pastures; the brand notes that this will yield dairy with a more robust nutrient profile, including more heart-healthy, anti-inflammatory omega-3s. Otherwise, you may wish to use Greek yogurt for this recipe, which tends to be higher in protein and lower in sugar than regular yogurt.

Next, peanut butter offers even more protein-rich goodness and ooey-gooey flavor. Per the USDA, a two-tablespoon serving of PB offers seven grams of protein, as well as 1.5 grams of fiber and 16.5 grams of fat—a large amount of which is oleic acid, a healthy monounsaturated fat. And if you prefer, you can always substitute conventional varieties with your go-to peanut butter alternative. (You know almond butter would be bomb in this bark).

Per the USDA, a two-tablespoon serving of PB offers seven grams of protein, as well as 1.5 grams of fiber and 16.5 grams of fat—a large amount of which is oleic acid, a healthy monounsaturated fat.

From there, pretty much anything goes as far as the sweeteners and chocolate cookies are concerned. A good option for the former could be antibacterial and antioxidant-rich honey.

Peanut butter cookies and cream yogurt bark recipe

Ingredients

2 cups plain yogurt
Sweetener of choice, to taste (optional)
Splash of vanilla
Crushed chocolate cookies
Crunchy salted peanut butter

1. Mix yogurt with sweetener of choice, if using, and vanilla. Spread on a parchment lined baking sheet. Leave a little room on each side so it’s not spread too thin.

2. Sprinkle with cookies and swirl in some peanut butter.

3. Freeze for three to four hours; break up and store in freezer in an airtight container.