All posts filed under: Nutrition

The Beginner’s Guide to Adaptogens

Written by Carina Wolff

Adaptogens are having a moment. This is largely thanks to these plants’ apparent abilities to help diminish stress, improve focus, and balance out the body. From the sound of it, these natural healing foods appear to be a cure-all. But, as is with any trending superfood, it’s important to separate fact from fiction. Adaptogens can have plenty of health benefits. However, before you start stocking your kitchen cabinet with fancy powders, you’ll want to make sure that you’re choosing a substance that’s right for you. What are adaptogens? Adaptogens are plants, usually herbs and roots used in herbal medicine that decrease your body’s sensitivity to stressors. “Essentially, this means that the consumption of these substances may result in increased stress protection and resistance,” says Registered Dietitian Carrie Walder, MS, RD. “I like to think of adaptogens as substances that help us ‘adapt’ to various stressors and environmental challenges.” Traditionally used in Chinese and Indian medicine, adaptogens have risen in popularity recently, thanks to health and wellness Instagrammers and influencers. Brands like Sun Potion, Moon Juice, …

The Science Behind Stress Eating and How to Stop

Written by McCall Minnor

Stress eating can be a vicious cycle. It begins with feeling overwhelmed and ends with guilt. Somewhere in between, you’ve polished off a batch of brownies and a box of pasta (zero shame). Although this may feel satisfying at the moment, it can lead to overeating and can typically leave you feeling worse than when you began. To get to the bottom of this impulse, we spoke with Anna Baker, founder and principal nutritionist for Nutrition Journey LLC, and Carrie Dennett, M.P.H., R.D.N., C.D., owner of Nutrition by Carrie. Read on as we uncover this reaction and learn how to separate negative emotions from eating. How can we tell when we’re stress eating? Stress eating—or emotional eating—is the act of using food as a way to ease or suppress negative emotions, such as anxiety, boredom, sadness, and anger. Stress can be brought on by big changes and events in your life. However, most often it’s a result of everyday stressors. It can be hard to identify when it’s the latter, but it’s important that you …

What Are Fat-Burning Foods and Do They Really Exist?

Written by Carina Wolff

When it comes to losing weight, the idea that you can eat a certain food to make your fat go “poof” sounds like the perfect remedy. A quick Google search yields tons of these results. Eat cayenne pepper to lose weight. Take a shot of apple cider vinegar to shed those pounds. Use coconut oil as the cure-all—the list goes on. But is there much truth to the idea that specific foods have fat-burning superpowers? It turns out, the answer isn’t so straightforward. To help you sift through the truths and myths of fat-burning foods, we’ve consulted with nutritionist Toby Amidor, M.S., R.D., to help you with all there is to know about the connection between certain foods and burning fat. Are fat-burning foods a marketing ploy? The reason we hear so much about “fat-dissolving foods” likely has more to do with marketing than science. “Everyone wants to provide a product that can quickly decrease fat,” Amidor says. “It sounds great, and even I would be tempted to buy it. But what stops me is …

Swap Your Carbs With Simple and Quick Cauliflower Recipes

Written by Nadia Murdock

Bet you never thought cauliflower would be find its way at the top of the trendy food list. But it has—and for good reason. These little white tree-like veggies boast an impressive nutrient profile. Just one cup contains 2.6 grams of fiber and 2.6 grams of protein. Cauliflower also supplies 50 percent of the recommended daily allowance of vitamin C and it’s rich in potassium, too. All vegetables come with pretty great nutrition stats, though. So, why cauliflower? Well, you can turn it into just about anything. There are so many creative ways to prepare this must-have vegetable. You can shred it and swap it in for rice, you can mash it and eat it like mashed potatoes, and you can even cut it thick and grill it like a steak. It’s an ideal substitute to reduce carbohydrates in your diet, which makes it perfect for paleo and gluten-free diets. Some additional benefits of cauliflower include: Aids in weight loss Offers a good source of antioxidants and phytochemicals High in fiber Rich in sulforaphane nutrient properties, which …

Dietician-Approved Whole30 Summer Barbecue Recipes

Written by Jenn Sinrich

If you’re following the popular clean-eating program Whole30, you’re probably wondering what you’ll be able to indulge in at summer get-togethers—especially barbecues. For those who aren’t familiar with the eating plan, it focuses on consuming only whole, unprocessed foods for 30 days, restricting all added sugars, salt, artificial sweeteners, grains, dairy, and legumes. “The goal is to ‘reset’ your body to curb cravings, reduce inflammation, and improve energy, versus focusing on weight loss (you are supposed to refrain from weighing yourself during the 30-day period),” explains Erin Palinski-Wade, RDN, author of Belly Fat Diet For Dummies. Sounds tough—and it can be—but the good news is that there are plenty of Whole30 summer barbecue recipes. Summer cookouts call for some pretty basic staples—fruit, veggies, and meat, all of which are Whole30-approved. You may have to make a few tweaks here or there when it comes to certain side dishes, and, of course, desserts. However, there are plenty of recipes online that swap ingredients in and out to accommodate for a similar flavor. Dietitians share their favorite …

6 Ways to Stick to Your Diet While Traveling

Written by Julia Dellitt

There’s nothing like a great vacation or successful business trip—except when you return home feeling sluggish and bloated from overeating. Choosing healthy foods on-the-go doesn’t have to be impossible, though. With a little preparation, you can plan for delicious, nutrient-rich options that help you stay on track with your fitness goals. Our experts share six ways to stick to your diet while traveling, so that you can enjoy any trip without worrying about packing on extra pounds. Pack your own snacks or healthy favorites. “If you’re able to pack snacks, do so,” says Becky Kerkenbush, a clinical dietitian with over 15 years of experience. “Being prepared with an array of healthy snacks keeps temptation at bay. Try string cheese, unsalted almonds, fresh fruit and vegetables, individual containers of hummus, yogurt, and cottage cheese, skim milk, hard-boiled eggs, sandwiches, water, whole grain crackers, or granola bars.” Public Health and Nutrition Expert Dr. Dani Torchia recommends anything with plenty of protein, fiber, B vitamins, and mono- and polyunsaturated fats, instead of junk food or high-sugar items. To …

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