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      Is Cottage Cheese the Ultimate Healthy Snack? We Analyze TikTok’s Favorite Food

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      One nostalgic dairy product has had a surprising comeback thanks to #FoodTok: cottage cheese. While the trendy, versatile dairy staple once had a bad rap (you either loved it or hated it), the 252 million views on #cottagecheese say it all—#FoodTok is converting the curdled milk cynics into fanatics. Aside from its health benefits (more to come on that), TikTokers are redeeming the once-overlooked snack by transforming it into endless recipes—from mac and cheese to toast and pancakes to ice cream (yes, you read that right). But is cottage cheese in fact good for you? I asked dietitians what they think of the now-viral ingredient, plus I break down the health perks of adding it to your diet and the must-try recipes to give a whirl.  

      In this article

      @stealth_health_life
      Blended Cottage Cheese 101 “Blended cottage cheese is always gritty” or “I can’t get blended cottage cheese completely smooth” – As simple as it sounds – you simply need to blend it longer. 2-3 minutes should do the trick. If needed, microwave for 30-45 seconds before blending to make the process easier “Blended cottage cheese sauces always separate when I add them to pasta” – Most of the time – this is caused by 1 of 2 things. Either your pasta is way too hot, or the water content is too high. Fully strain cooked pasta, and let sit for 2-3 mins (so it isn’t extremely hot when adding sauce), then add desired amount of sauce to the warm pasta. – Avoid heating the sauce in an excessively hot pan. I recommend just adding straight from the blender without heating in a pan, and if needed microwave for 30-60 seconds BEFORE blending so that it is warm – IF the sauce does “separate” when you add to the pasta, remove from heat and let it sit for ~5 minutes. Then, stir the pasta continually and the sauce will actually re-constitute. Again, the separating issue typically is caused by excess heat or water content, but is resolved as it cools down a bit and thickens. I have countless blended cottage cheese recipes on my page – and they’re a great starting point to learn how to work with the ingredient. My favorite aspect of it is that it’s quite simply the easiest cheese sauce you can make – no sauce pan or flour needed, simply throw everything in a blender and you’re good to go. Done every time in 2 minutes or less. And of course – it also works great for “cheesecake” style desserts (which I have a few of on my page as well!) Entire batch of sauce 840 Cals 100g Protein 36g Carbs 40g Fat Makes enough for ~1 pound or 16oz of pasta! Ingredients: 450g 2% Cottage cheese 80g 2% cheddar (or cheddar of choice) 20g Parmigianno Reggiano* 30g Cheddar Powder** 150g milk Salt/Pepper to taste #blendedcottagecheese #whippedcottagecheese #cottagecheeserecipe #blendedcottagecheeserecipe #cottagecheese #cottagecheesesauce #cottagecheesepasta #stealthhealth
      ♬ Spanish Wine by Butter – Tom Walsh

      What Is Cottage Cheese?
      First, a little history lesson on cottage cheese. While it’s unclear when it made its debut (people have supposedly been eating variations of the dairy product for thousands of years), cottage cheese is believed to be the first cheese made in America. It came about as an economical way to make use of excess milk from the butter-making process. Fast forward to the 1970s when it gained popularity as the “it” diet and health food.  
      So what is cottage cheese really? “Cottage cheese is a type of cheese made from the curds of cow’s milk,” described Mary Sabat MS, RDN, LD, a nutritionist and ACE personal trainer. “The curds are formed by adding an acid or rennet to milk, causing it to coagulate and separate into curds and whey. The curds are then drained and often rinsed to remove the whey, resulting in the creation of cottage cheese.” Stroll down any dairy aisle and you’ll see that the product comes in three varieties based on its milk fat content: nonfat, reduced-fat, or full-fat. Whatever floats your boat, just beware of any with flavors—they’re likely laden with additives. 
      While cottage cheese has a mild, slightly sweet and salty flavor (making it an ideal complement to countless dishes without compromising taste or flavor), its lumpy texture is often what puts people off. If you were once apart of the won’t-touch-cottage-cheese-with-a-ten-foot-pole camp, (it’s me, hi) or you’re hesitant to jump on #FoodTok’s latest sensation, don’t knock it until you’ve tried it because there’s major FOMO to be had (spoiler: the recipes are that good). 
       
      What Are the Benefits?
      With the resurgence of retro food, you’ve got to wonder if there are cottage cheese benefits to back it up or whether it’s just another food fad that we’ll be saying see ya! to in a week. The final verdict? Dietitians give it a thumbs up for its high-protein, low-glycemic-index, probiotic-rich, and vitamin B-packed profile.

      It’s high in protein and other nutrients 
      “Cottage cheese is a good source of high-quality protein, containing all the essential amino acids necessary for the body,” Sabat conveyed. “Protein is essential for building and repairing tissues, supporting immune function, producing enzymes and hormones, and providing a feeling of satiety.” Help yourself to a one half-cup serving of low-fat (1% milk fat) cottage cheese and you’ll rack up 14 grams of protein (more than what two eggs serve up!). BTW, to pack more protein into your diet, check out these hacks.
      Cottage cheese also provides essential nutrients like phosphorus (regulates the normal function of nerves and muscles, including the heart) and selenium (boosts immune function, improves hair and nail health, and supports a healthy thyroid) that help ensure your body systems are fine-tuned.
       
      It has a low glycemic index (GI)
      PSA: Following a low-GI diet may help you lose or manage weight, balance blood sugar levels, lower blood pressure, decrease total cholesterol levels, and lessen the risk of diabetes and heart and blood vessel diseases. “Cottage cheese has a low glycemic index, which means it does not cause spikes in blood glucose levels compared to other dairy products,” explained Edibel Quintero, a registered dietitian and medical advisor with HealthInsider.

      It can help improve gut health
      Some cottage cheese brands include fermented or live cultures (read: probiotics). Consuming probiotics, or living microorganisms that promote gut health can help maintain a healthy gut microbiome, thereby improving digestion and gut function.
       
      It may aid in reducing inflammation and boosting energy 
      “Cottage cheese is also packed with B vitamins, especially vitamins B2 and B12,” Quintero stated. “Vitamin B2 helps with reducing inflammation and oxidative stress, whereas vitamin B12 is required for the healthy functioning of the nervous system, the formation of red blood cells, and DNA synthesis.” What’s more, vitamin B12 helps the body metabolize the food you eat into glucose, which gives you energy. Translation: The old-school provision just might give your body a leg up in maintaining tip-top shape.

      It reinforces strong bones 
      It turns out milk does do your body good. “Cottage cheese is a rich source of calcium, making it highly beneficial for maintaining stronger bones and teeth,” Quintero affirmed. For that reason, she cited that cottage cheese may be a nutritious addition to a healthy eating routine for those with osteoporosis or who want to prevent bone-related disorders.

      So, is Cottage Cheese Healthy?
      The short answer? Yes, but it also depends on your own body and lifestyle (i.e. whether you are lactose-intolerant, have a dairy allergy, or follow a vegan diet) and how the cottage cheese is made. “Whether or not cottage cheese is considered healthy depends on an individual’s dietary needs and preferences,” Sabat pointed out. “As a protein-rich food, it can be beneficial for those looking to increase their protein intake or maintain muscle mass. Of most concern is that cottage cheese is an animal-based product and should always be organic.”
      If there are other ingredients such as flavoring, additives, or other artificial preservatives present, or if it’s high in sodium, cottage cheese can quickly go from a nutrient-dense snack to a not-so-healthy option. Sabat also mentioned taking into consideration that many people have trouble digesting the sugar in dairy while some have issues with the casein in dairy being inflammatory. Bottom line: If dairy tends to give you digestive drama (ahem, bloating), it may be best to exclude cottage cheese from your grocery list. Otherwise, it can be a healthy way to stay satiated and load up on essential nutrients in all its forms: a nibble eaten solo, dip, topping, substitution, or addition to your favorite fare. Consider it a food chameleon. 
       
      Recipes You Need To Try
      There’s no shortage of food influencers and wellness girlies alike showing mad love for cottage cheese on #FoodTok, but don’t just take their word for it. Try these cottage cheese concoctions for yourself. 
      1. @rachlmansfield‘s Cottage Cheese Blender Pancakes

      @rachlmansfield
      4-ingredient COTTAGE CHEESE PANCAKES! the pancake recipe we go to over and over again and the most popular pancake recipe on my website🥞 #cottagecheese #cottagecheesepancakes #breakfastideas
      ♬ Love You So – The King Khan & BBQ Show

      2. @bakedbymelissa‘s Cottage Cheese Toast 

      @bakedbymelissa
      On repeat #food #recipe #fyp #fypシ #asmr #viral #learnontiktok #easyrecipe #tiktoktaughtme #foryou
      ♬ original sound – Baked by Melissa

      3. @dzaslavsky‘s Zucchini Cottage Cheese Lasagna

      @dzaslavsky
      Part 2: Zucchini Lasagna healthylasagna cottagecheese cottagecheeserecipe zucchinilasagna
      ♬ original sound – danielle

      4. @nutritionbykylie‘s Cottage Cheese Dip 

      @nutritionbykylie
      If there’s one recipe you ever try from TikTok, let it be this one because it takes #cottagecheese #easyrecipe #highprotein #healthyrecipes #dietitian
      ♬ original sound – Kylie, MS, RD, LDN

      5. @brittanyraetoday‘s Cottage Cheese Pasta Sauce

      @brittneyraetoday
      He’ll hate me when he finds out but at least we have an honest review of the cottage cheese pasta sauce hack!!! #highproteinrecipes #lighteneduprecipes #nutrientdense
      ♬ Call Me Maybe x Whitney Houston by DARCY STOKES – darcy stokes

      6. @feelgoodfoodie‘s Cottage Cheese Ice Cream

      @feelgoodfoodie
      Have you tried the viral #cottagecheeseicecream? There are so many fun flavor options you can do with it. What flavor should I try next? #highproteinicecream #cottagecheeserecipe IB: @lainiecooks
      ♬ original sound – Feel Good Foodie

      7. @jakecohen‘s Cottage Cheese Cookie Dough

      @jakecohen
      COTTAGE CHEESE EDIBLE COOKIE DOUGH. I’m unwell, I know, but I need a steady stream of sweets throughout the day and lots of protein so I’m actually vvvvvvvv into a few spoons of this magic whenever my sweet tooth is acting up!! Very easy! Don’t try to bake it! Hope y’all are getting swole!!!! 🥰🥰🥰🥰 Cottage Cheese Edible Cookie Dough 1 pound low-fat cottage cheese 1/4 cup maple syrup 2 teaspoons vanilla extract 2 cups almond flour 1/2 cup vanilla protein powder 1 cup dark chocolate chips In a blender, combine the cottage cheese, maple syrup, and vanilla, then purée until very smooth. Transfer to a bowl and stir in the almond flour and protein powder until well incorporated, then fold in the chocolate chips. Store in an airtight container in the refrigerator.
      ♬ original sound – Jake Cohen

      6 Easy Hacks To Eat More Protein Without Trying More

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      Mastering Gut Health: The Founder of Bonberi Shares How She Optimizes Digestion

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      Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

      At some point along my lactose intolerance journey, having a perpetual stomach ache became a part of my personal brand. Sometimes it’s just easier to laugh about feeling constantly bloated than it is to turn down some delicious vodka pasta. However, as much as I stand by my generation’s insistence that hot girls have stomach issues, the payoff of listening to my body ultimately always reminds me that happy girls optimize their digestion in order to avoid constant discomfort. Enter Nicole Berrie, founder of Bonberi and author of Body Harmony, an expert on intuitive eating and listening to your cravings—both physically and emotionally.
      This week on The Everygirl Podcast, Nicole shares her philosophy on recognizing the difference between physical and spiritual hunger while prioritizing digestive health. Having pulled herself out of an eating disorder and addiction through a love of creating delicious food, Nicole is passionate about digestive wellness. If you’re like me and want to feel your best without restricting yourself from the foods you love the most, this is the episode for you. Read on for Nicole Berrie’s top hacks for optimizing digestion, and check out this week’s episode of The Everygirl Podcast for more.

      1. Eat lighter to heavier throughout the day
      In addition to eating as intuitively as possible, Nicole follows the practice of food combining, which essentially means eating in a way that supports digestion and elimination. Often, in order to make digestion as easy as possible for herself throughout the day, Nicole will make herself a fruit plate in the morning, have things like sweet potatoes, avocados, and cooked vegetables in the middle of the day, and finish with heavier proteins and starches.
      This doesn’t necessarily mean that Nicole follows a strict eating formula for breakfast, lunch, and dinner. “I have to feel free and feel that I’m doing things in a way that feels right for me and easy first,” she said on The Everygirl Podcast. This simply means eating lighter to heavier as the day progresses in order to reduce bloat.

      2. Eat raw foods before cooked foods
      On the podcast, Nicole emphasized that feeling good and energetic is our personal currency: it’s our way to move through daily life with ease. “Once you get into your intuitive eating, there should be no shame or guilt about wanting to dive into feeling physically amazing,” she said.
      Another element of food combining that Nicole incorporates into her life in order to feel her best is eating raw foods, like uncooked fruits and vegetables, before cooked foods. According to her, when we eat raw fruits and vegetables, they move through our bodies quickly, but cooked starches and proteins take a bit longer for us to digest. Try starting your day with raw foods before moving on to cooked dishes, and see how your energy transforms throughout the day.

      3. Be flexible with yourself and check in with your cravings
      A large part of diet culture, even when it is well-meaning, is about giving us one-size-fits-all guidelines for our consumption. “As a whole, a lot of us are sick of being told what to eat and how much to eat,” Nicole said on The Everygirl Podcast. Listening closely to our own individual bodies for hunger and fullness cues, as well as spiritual and physical cravings, is the solution to eating in a way that leaves us truly satisfied. This is intuitive eating, and it can be an amazing way to support your digestive health without restricting yourself.
      “We have to constantly be taking inventory about how we are feeling around nourishment,” Nicole said. If we’re feeling bloated and uncomfortable after eating certain foods, are we really feeling nourished? The answer is probably not, which is why Nicole recommends blending food combining and digestive wellness with intuitive eating in order to optimize digestion while preserving our mental health. In her perspective, life is all about eating things that are delicious, and feeling awesome afterward. More

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      Energy fizzling? Ignite your energy with Nutri-B!

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      Keeping up with life’s demands can get stressful, wouldn’t it be nice if you could give yourself a quick boost of energy when you need it most?

      Nutri-B Energy fizzies are your ticket to the vitality boost you’ve been looking for, providing an instant energy boost that will revitalise your mind and body, and get you through even the most hectic of days. That’s thanks to the B-complex vitamins packed into every effervescent to protect you from the effects of everyday stress while sustaining natural energy (without leaving you crashing or feeling the slump at the end of the day). Nutri-B Energy contains Theanine, a non-sedating amino acid with possible anti-anxiety effects. Combined with taurine, which is an amino acid that scientists believe may improve heart function, plus zinc & vitamin C to protect cells against oxidative stress in the body and support immunity, Nutri-B Energy fizzies are a great way to boost energy and supplement good health.

      Feel the FIZZ of Nutri-B’s great-tasting Energy fizzies in sugar-free Orange or Tropical flavour that are sure to make your tastebuds dance while giving you enhanced mental focus, improved physical stamina and vitality, and reduced fatigue. The best part is that they contain a zero-calorie artificial sweetener, so you don’t have to compromise your health and fitness goals while enjoying a fizzy pick-me-up! For anyone who wants to make the most of every day and level up, Vitaforce Nutri-B Energy is just what you need to power through and make it happen. Nutri-B energy is suitable for adults and children 14 years and older and it is suitable for vegans and vegetarians. May the Vitaforce be with you. More

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      Why Drinking Diet Coke Won’t Help You Lose Weight

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      Picture the scene: lunch has come and gone and, in offices across the land, Tupperware once home to prepped-ahead sweet potato, chickpeas and spinach lie empty. The sweet craving-fuelled temptation to attack a brownie is oh-so-real. But rather than blow a few hundred calories on a handful, women nationwide reach instead for so-called ‘guilt-free’ cans of chemically sweetened diet Coke.

      Are they ill-advised self-saboteurs for following healthy, totally ‘grammable meals with a diet fizzy drink? Perhaps – which makes it all the more tricky to admit I am one of them. A health editor who knows her nutrition – and should know better – but can’t get enough of the stuff.

      Another is Georgia Scarr. Glance at her Instagram and you’ll see all the healthy-girl hallmarks.

      Bird’s-eye view of eggs atop kale and roasted vegetables? Check. One lithe, toned body contorted into impressive yoga positions? Check again. But one lifestyle ritual that doesn’t make the edit is her diet cola habit.

      ‘I have a sweet tooth, but I don’t make a habit of eating junk food or sugary snacks,’ she says. ‘I monitor my calories, and I want them to be filled with something more nutritious than sugar. So if I can get that sweet taste via a calorie-free fizzy drink, that is kind of a win/win.’

      The enduring appeal of calorie-free fizzy pop might jar with the current ‘it’s a lifestyle, not a diet’ healthy eating zeitgeist. But Jane Ogden, professor of health psychology at the University of Surrey and author of The Psychology of Eating, isn’t surprised.

      ‘So-called “diet” drinks still appeal because, though people may package it as “eating well” or “looking after yourself”, many of us are essentially still dieting.’ And while our goals are more rippling abs than thigh gap, she is right in that the majority of us want to keep our body fat low.

      The problem with diet drinks

      ‘The word “diet” carries powerful connotations of being lean, healthy and in control,‘ Professor Ogden adds. ‘So while we continue to aspire to those things, “diet” labelling will draw us in – even if we’d rather not admit it.’ Put in those terms our fondness for diet drinks doesn’t seem so outdated.

      But are diet drinks actually helpful when you’re trying to get – and stay – lean? Bosses at Slimming World appear to think so.

      The organisation (offering weight loss help) classifies diet colas as a ‘free’ food – along with water and green vegetables – meaning that its members don’t have to track the amount they consume.

      But when you take a look at the evidence, this permissive attitude to drinks sweetened with chemicals such as sucralose and aspartame could be unhelpful.

      In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. The group who drank full-sugar soft drinks gained 10kg, so the diet option had less of an effect. But, if researchers were adding zero calories and zero sugar into their daily diets, why did the participants gain any?

      As it stands, there is no evidence-based answer. But Robert Lustig, professor of endocrinology at the University of California and leading anti-sugar campaigner, has a possible explanation. Essentially, that consuming artificial sweeteners can significantly alter your biochemistry and predispose you to gain fat.

      Insulin and weight gain: the link

      ‘The diet soft drink group gained weight not because they were increasing their calories, but because they increased their levels of insulin,’ he says. Made in the pancreas, insulin is a hormone that allows your body to use sugar (or glucose) from carbohydrates in the food you eat for energy – or store it for future use. ‘The more insulin you have in your blood, the more calories you will store as fat,’ adds Professor Lustig. ‘So anything that makes your insulin go up will make you gain weight.’

      Because they don’t contain any actual sugar, artificially sweetened drinks shouldn’t spike insulin. But in one study in the journal Diabetes Care, researchers split their study participants in two groups and supplied half with a diet soft drink. They then tested their glucose and insulin levels afterwards. They found 20% more insulin in the blood of those who had drunk the fake sugary drinks.

      Why? It’s all down to the fact that the body is primed to detect sweetness. So, when something sweet hits your tongue, specific receptors send messages throughout your system.

      ‘First, they send a message to the brain to say that sugar is coming. Then the brain sends a message to the pancreas telling it to expect the sugar, so it prepares to release insulin,’ explains Professor Lustig.

      But when you drink an artificially sweetened drink? The sugar never comes and the pancreas sends out the message that you need to seek out more glucose.

      Sugar vs sweeteners: What does the science say?

      Yasmin, 25, drinks several cans of diet cola weekly to help her stick to a ‘no-sugar lifestyle’.

      ‘I eat healthy fats through things like almonds and avocado – and I don’t count calories. I love having a can of diet cola because it means I can have the sweet taste without consuming any actual sugar.’

      Yasmin is confident that she will be keeping to her method. She’s down 12kg, wearing jeans for the first time in years. And she’s hitting the gym for strength and cardio sessions four times a week. ‘If these drinks help me stick to a plan that is definitely working for me, I don’t see it as a problem with it.’

      And yet, Professor Lustig warns that Yasmin may be making life hard for herself.

      ‘Drinking artificially sweetened drinks when you’re not eating actual sugar is self-defeating,’ he says. ‘The point of a “no-sugar lifestyle” is to de-sensitise yourself to sweet foods. But if you are regularly consuming sugar-free fizzy drinks then you are re-sensitising yourself daily.’

      Indeed, researchers at the University of Sydney found that adding artificial sweeteners to the diets of rats and flies resulted in an ‘imbalance in sweetness and energy’.

      After the brain realised it had the sweet taste without the dense calorie load it was expecting, it sent signals encouraging the animals to eat more – so it could reap the energy it had anticipated.

      ’What’s more, consuming the sweetener regularly actually increased the intensity of the natural sugary taste,’ says study author Dr Greg Neely. ‘So this increased the overall motivation of the animals to eat more.’ But, as before, more research – in humans – is needed.

      Beyond weight loss, are diet fizzy drinks healthy?

      There is still much we don’t know about how artificial sweeteners are linked to disease risk, too.

      While a recent study did show that people who drank diet drinks had an increased chance of developing cancer or strokes, lead author Dr Matthew Pase cautions that this is early observational research – so it is impossible to tease apart cause and effect.

      As for the claims that sweeteners such as aspartame could be cancer-causing? ‘The balance of evidence is that artificial sweeteners are safe for us to eat,’ says clinical dietitian Rick Miller.

      ‘Some small experiments on mice demonstrated a link between aspartame and the growth of cancerous tumours – but it is not clear if we can directly relate these results to humans.’

      Miller’s message for us habitual drinkers: don’t freak out, but do cut down – on all colas, be they ‘diet’ or full-sugar.

      ‘Regular and diet varieties contain phosphoric acid, which research suggests can reduce bone mineral density,’ he says.

      How to quit diet coke and other fizzy drinks

      Ready to consciously uncouple with your fizzy vice? Follow these three R’s.

      1/ Recognise

      ‘Next time you’re craving a fizzy diet drink, think about the context in which you drink it. Do you really want what is in the can or, instead, do you just want some fresh air – or some time to pause?’ says Ogden.

      Nail that, and you’ll be more able to see what you need – and one step closer to getting it.

      2/ Remember

      Think of your parting ways with artificially sweetened soft drinks like that break-up with your ex who you knew wasn’t good for you.

      ‘You’ll feel like you’re missing something, but it is not because you don’t have something that you need – you were fine before,’ says Ogden. ‘You feel like this because you created a space for something and it’s not there anymore.’

      3/ Replace

      That space needs filling will something else, but don’t expect tap water to effectively plug the gap.

      ‘Brew a herbal tea, or infuse a jug of water with chopped cucumber and mint,’ suggests Miller.

      Or, you know, have a snack. Something with essential antioxidant vitamins, fill-you-up healthy fats and sustaining fibre. which if you’re getting hungry between meals, you probably need.

      And let’s be clear – a stress fracture caused by weak bones is going to have a more detrimental impact to your aesthetic and athletic goals than a few mini chocolate brownies.

      Still, I can’t promise that I will have developed a willpower of steel and won’t have had a sneaky sip of my old poison by the time you have read this.

      But if I do choose to crack open a can, it certainly won’t be done mindlessly. Because, while a part of me may still be bought into the zero-sugar, zero-calorie promise, there is a big chance that my body is not.

      This article was first published in Womenshealthmag.com/uk. More

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      This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

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      If you’re on the lookout for healthy and delicious dinner ideas, this Creamy Kale Pasta recipe is definitely worth trying. What makes this recipe stand out is the secret ingredient: cottage cheese. Not only does it add a creamy and tangy flavour to the dish, but it also boosts its nutritional value.

      Cottage cheese is a great source of protein, calcium, and other essential nutrients. When combined with kale, which is loaded with antioxidants, vitamins, and minerals, this pasta recipe becomes a powerhouse of nutrition. It’s perfect for a quick weeknight dinner or a meal prep option for busy days.

      READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

      Here’s how to make this Creamy Kale Pasta recipe:

      Creamy Kale Pasta With Cottage Cheese

      Per serving: 445 cal, 11.5 g fat (3.5 g sat), 17 g protein, 464 mg sodium, 67 g carb, 4 g sugars (0 g added sugars), 5 g fiber

      Total Time 25 mins

      Course Main CourseCuisine Italian

      Servings 4 peopleCalories 445 kcal

      1 Food processor
      350g short pasta like gemelli2 scallions roughly cut1 pkg kale approximately 142g1/2 cup cottage cheese1/3 cup grated Parmesan plus more for servingKosher salt and pepper2 tbsp extra-virgin olive oil
      Cook pasta per the package directions. Reserve 1/2 cup of cooking water, drain, and return pasta to pot.While pasta cooks, in a food processor, pulse scallions and 3 cups kale to finely chop. Add cottage cheese, Parmesan, and 1/2 tsp each salt and pepper and pulse to combine. Scrape down sides, then with the machine running, gradually add oil and puree until smooth. Toss pasta with sauce to coat, then toss with remaining 3 cups kale, adding a couple Tbsp reserved pasta water as necessary to help kale wilt. Serve topped with additional Parmesan and freshly cracked pepper.

      Keyword pasta

      Shopping List

      Here’s what you need for this creamy pasta recipe:

      1 packet of short pasta like gemelli

      2 scallions 

      1 packet kale 

      1 tub cottage cheese

      Parmesan cheese

      Kosher salt and pepper

      Extra-virgin olive oil

      Dinner ideas and recipes:

      Looking for more inspiration?

      This article originally appeared in the March 2023 issue of Women’s Health. More

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      How SHA Wellness launched the world’s first anti-ageing bed for total regerenation

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      Dr. Vicente Mera, Head of Internal Medicine and Anti-Ageing, Anti-Tobacco and Sleep Medicine at SHA Wellness Clinic on the latest advances in wellness.
      Talk us through your career to date.
      I am a Spanish senior consultant physician and specialist in Internal Medicine, trained at the Clinica Puerta de Hierro (Madrid, Spain) after more than 30 years of clinical bedside practice in hospitals. Fifteen years ago, I obtained (London, UK and Melbourne, Australia) the registration (ABAARM) of A4A and became the head of the Anti-ageing Department at SHA Wellness Clinic. In recent years, I have dedicated my practice to preventing, diagnosing, and treating accelerated ageing on the clinical ground. My practical expertise includes genomics, microbiota, physical training, sleep medicine, cognitive disorders, immunotherapy, hormonal replacement, healthy nutrition, detoxifying procedures, stress management, and regenerative and revitalising medicine to give more life to years, rather than more years to life. I look at the Eastern methods for healthy ageing treatments, mainly related to nutrition and stress management, with great interest as a helpful counterpart. In October 2022, I received a European Medical Award in Medicine for the category of “Anti- ageing Medicine” in Paris. I am the author of several articles published in academic journals of medicine, as well as my latest book, “Joven A Cualquier Edad” (English version -Young At Any Age- coming soon)

      SHA Wellness Clinic provides the latest advances in Western medicine – was this key from the outset?
      SHA Wellness Clinic exists today as the result of a transformative personal health experience under- gone by the destination’s founder, Alfredo Bataller Parietti. Bataller Parietti was unfortunate to receive a troubling diagnosis from a doctor, that was a threat to his quality of life. Alfredo was able to overcome the condition with integrative medicine, in particular with healthy and healing nutrition, natural therapies and lifestyle changes. Inspired by his experience, Bataller Parietti, along with the support of his family, set out to create a unique project that combined techniques and therapies from both medical and natural therapies to help people have longer and better-quality lives. This is the founding concept of SHA Wellness, which was founded in 2008 near Altea Bay in Spain. Since its opening, the property’s team of certified medical and wellness experts has successfully merged ancient philosophies with the latest advances in Western and Eastern medicine to generate scientifically proven results and become a world-leading authority on preventive health. Today, SHA Wellness Clinic is a global pioneer in preventive medicine and holistic wellness. The SHA 360o SHA method is the term given to the fusion of the latest advances in scientific medicine with the most effective and proven natural therapies, combined with healthy and balanced nutrition, that collectively provide an ideal state of health.
      The clinic has the world’s first anti-ageing bed – tell us more.
      To further enhance guest sleep experience, SHA has incorporated the HOGO sleep system which can be found exclusively at the Presidential and Royal suites. This is a new and improved mattress concept that instantly improves the quality of sleep, promotes mental balance, reduces stress and cell regeneration, and enhances overall daily functionality. This innovative invention also helps to reverse the signs of ageing and encourages the body’s natural ability to regenerate during sleep thus improving immune function and guaranteeing an overall healthier lifestyle. Aside from being an anti-ageing rest system, HOGO has been credited to improve athletes’ recovery time by acting as a potent anti-inflammatory while also reducing basal cortisol and improving the immune system. Cristiano Ronaldo and his wife Georgina Rodriguez have claimed to have felt the change this has had in their sleep since the beginning of using the system and they credit it as ‘the secret’ to effectively managing their busy lifestyles.

      You focus on bioidentical hormone therapy and genomic counselling – how does this naturally cure ailments?
      Genetic counselling lets you know your health’s weakest and most vital points. The best hormonal environment enables the prevention and, eventually, cure of ailments related to overeating, lack of exercise, poor stress management, detox capacity, sleep disturbances and microbiota dysbiosis.
      The clinic offers a host of treatments including anti-smoking pro- grammes, nutrition therapies and more. Can you expand on these offerings?
      SHA Wellness offers six programs including Optimal Weight, Advanced Detox, Intensive/Optimal Weight and Advanced Detox, Healthy Ageing, Rebalance and Leader’s Performance – cu- rated to address different health concerns, requirements and objectives. There are also four ‘focused’ divisions, addressing specific health issues including Gut Health, Sleep Recover, Stress Management and Anti-Tobacco. The anti-tobacco programme offers various treatments and therapies focused on addictions to help transition away from smoking in a healthy and controlled manner. With the goal to recover normal bodily functions without the challenging side effects of withdrawal and relapse, SHA’s team of professionals encourage healthier habits for guest lifestyles and to strengthen their commitment to permanently quitting tobacco. The programme begins with a general health checkup followed by individualized treatments including acupuncture, magneto therapy, aquatic therapy, relaxation and more. A personalised nutrition and health plan is then curated for every individual’s physical requirement and for a unique and fully holistic experience.
      “This innovative invention also helps to reverse the signs of ageing and encourages the body’s natural ability to regenerate during sleep.”
      The facility improves clients’ long-term sleep – talk us through this programme.
      ‘Sleep Recovery’ is one of the more focused divisions at SHA, combining Western diagnostic techniques and natural therapies to alleviate sleep problems and put the body in total rest mode. The recommended stay is seven or fourteen days and includes a general medical consultation with a specialist at the beginning and at the end of the course. In addition, guests will receive individual treatments and therapies best suited to them, including a polygraph for the diagnosis of sleep at night, neurocognitive assessment, stress management session, energy health assessment, infrared heat and electromagnetic balance session, mindfulness session, Tibetan healing bowls therapy, brain pho- photobiomodulation session, psychophysiological monitoring of sleep and more. The primary objective is to identify the integrative causes that generate sleep problems, via measurements using specialised technology of the natural rhythms of the human body. Once the origin of the pathology has been determined, specific treatments and therapies focused on the gradual restoration of the natural sleep cycle are then applied, in order to achieve restful sleep and recover adequate energy levels for a full and healthy life. Guests will also have full access to SHA’s world-class wellness facilities, receive a bespoke nutrition plan and enjoy delicious and healthy gastronomy from SHA’s talented culinary team.
      Wellness concepts have grown in the Middle East over the years – how have you seen this evolve?
      The wellness industry in the Middle East has demonstrated significant growth in recent years and this trend is set to continue. For many years, travellers within the region have regularly enjoyed massages and yoga retreats in traditional spa facilities, but when the pandemic hit, wellness took a new urgency and became a priority for many. This accelerated the demand for bespoke destinations that incorporated holistic and advanced wellness treatments with integra- tive solutions to promote long-term health for body, mind and soul. Over the years, we had many guests from the Middle East visit SHA Wellness in Spain, a strong reflection of the growing demand from this region for transformative wellness experiences. With this in mind, the UAE was the perfect location in which to expand our presence and deliver our unique approach to integrative health for new audiences.

      SHA Emirates is set to open in 2025 – what can we expect at this one-of-a-kind getaway?
      After a decade of transforming the lives of thousands of people from around the world at our current location in Spain, we dreamt of crossing the seas to new continents. We wanted more and more people to benefit from our philosophy of integrative health and well-being. For years we travelled to dozens of locations in search of the perfect nature, warm weather, and accessibility to replicate SHA. It was not easy, but we finally found everything we could imagine and more at the seaside destination of AlJurf, in the United Arab Emirates. The luxury development is surrounded by wildlife and nestled in a beautiful serene landscape. It’s the perfect place for people looking to escape city life and recuperate”, said Alejandro Bataller Pineda, Vice President of SHA Wellness Clinic. The opening of SHA Emirates is set to bring world-class treatments to the region for the very first time. SHA Wellness Clinic has become a benchmark for luxury wellness. Always ahead of every innovation in the field, the brand has become a global name synonymous with medical advances and pioneering programs, certified through the almost 100 international awards received during its 11 years of existence.
      This is The Horology Issue – how do you use your time wisely?
      In a week, I try to work no more than 40 hours, rest not less than 40 hours and enjoy life during the remaining 88 hours.
      May’s – The Horology Issue – Download Now 
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      in diet and nutrition

      Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

      by

      Mention the word ‘cocktails’ and you’re instantly transported to a happy place, probably along the coast with good company while someone plays guitar and sings to you at sunset. What. A. Dream. Even better? The addition of low-calorie cocktails into this already delish dream world…

      No matter if you’re counting calories, watching your weight or just want to drink more mindfully, we’ve got you covered with some seriously yummy drinks. We turned to award-winning mixologist Roxanne Read and spoke to her about her favourite low-calorie cocktails. Ready, steady… Treat yo’self.

      READ MORE: The 27 Best Wines For Any Occasion You Can Imagine

      4 Low-Calorie Cocktails You Really Need To Try Like… Now

      Zesty Aperol Spritz

      Roxanne Read

      Approximate calorie count: A serving of Aperol Spritz only amounts to 125 calories. Nice.Aperol aperitif is made from herbs such as gentian, rhubarb and cinchona, which are rich in antioxidants. Bonus: This cocktail is also garnished and infused with vitamin C-rich oranges.

      Prep Time 2 mins

      Course DrinksCuisine Healthy, Italian

      Servings 1 personCalories 125 kcal

      50ml Cinzano Pro-Spritz50ml AperolSoda Water
      Pour 50ml Cinzano Pro-Spritz into an ice-filled glass.Add Aperol in equal measure and top off with a splash of soda.Finishing touches: 50/50 splash and garnish with a slice of orange.

      Keyword cocktail, healthy

      Watermelon Sparkling Spritz

      Roxanne Read

      Approximate calorie count: 110 caloriesThe secret to this drink is to get the natural sugars out of the watermelon juice, says Roxanne. The riper, the better. “Watermelon juice is rich in nutrients and is a perfect option for fasting, cleansing and dieting and contains a great dose of electrolytes per serving,” she says. Champagne is a low-calorie beverage, due to its production process where most of the natural sugars are removed and no additional flavouring is added.

      Prep Time 5 mins

      Course DrinksCuisine Healthy

      Servings 1 personCalories 110 kcal

      20 ml Vodka (the more distilled the vodka, the less impurities)60 ml Fresh-pressed watermelon juice80 ml Sparkling brut wine (opt for a light sparkling wine to reduce the calorie count even further)
      Pick an almost over-ripe watermelon, then cut it into chunks to fill one cup.Put into a blender and add about a 1/2 cup of water. Flash blend the mixture, and strain out the pulp and the pips.Next, take your Champagne glass out of the fridge and add the vodka and watermelon juice together.Top up with Champagne.

      Keyword cocktail, healthy

      READ MORE: These Three Drinks Will Make Bloating A Thing Of The Past

      Blueberry Mojito

      Roxanne Read

      Approximate calorie count: 130 caloriesLimes are good for weight loss because of the citric acid — a metabolism booster. “Mint is a huge flavour contributor with less than a calorie in a 100g serving, so the more the merrier,” says Roxanne. Blueberries are key to making this drink! “Berries are great for regulating the fat-burning gene, as well as lowering high blood pressure,” says Roxanne.

      Prep Time 3 mins

      Course DrinksCuisine Healthy

      Servings 1 PersonCalories 130 kcal

      6-8 Lime wedges8 Mint leaves25 ml White rum1/4 cup BlueberriesSoda water
      Lightly muddle the lime wedges into the glass you’re going to serve the drink in.Clap the mint leafs in your hands to release the flavour. Drop them in the glass and muddle again.Add the rum and blueberries and fill the glass 3/4 of the way with crushed ice.Using a long-handled spoon or bar spoon, stir the mixture until your glass is almost filled with dilution from the crushed ice.Top with soda water if needed.Garnish with a mint sprig and a couple of blueberries sprinkled on top.

      Keyword cocktail, healthy

      READ MORE: You Need To Try These 13 Simple Mocktails ASAP

      Vodka Fizz

      Roxanne Read

      Approximate calorie count: 98-100 calories”My preferred fruit combination is kiwi slices, fresh strawberries and grapefruit slices. Any fruits will work on this, but it’s best to try have at least one citrus fruit. Citrus is great for your body and for bringing out the flavours in the vodka,” says Roxanne.

      Course DrinksCuisine Healthy

      Servings 1 PersonCalories 100 kcal

      40 ml Premium vodka1/4 can Flavoured tonic water1/2 can Soda waterAssortment of freshly cut fruit8 Basil leaves
      First half fill the glass with ice cubes, then add the vodka.You can use any fruit you have in the fridge. Slice up about four pieces of three different kinds of fruit.Clap the basil leaves in your hand to release the flavour and drop into the glass.Add a splash of tonic, just for flavour depth, and top with the soda water.If you want to get really fancy, add a crack of black pepper.

      Keyword cocktail, healthy

      3 Pantry Staples To Keep On Hand

      Low-calorie cocktails never have to be bland. These pantry staples will upgrade any old boring spirit and mixer combo. Thank us later!

      A great source of vitamin C. You’ll get blackcurrants, blueberries, strawberries, goji berries and cranberries. Yum!

      No sugar, no gluten, no calories and no carbs. These drops also have no artificial sweeteners. Great for your bag. We love it!

      Pomegranates have antioxidant and anti-inflammatory benefits. They’re also good for blood pressure levels and heart health.

      Want more? You can Follow Roxanne Read’s work over on Instagram.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in diet and nutrition

      This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again

      by

      It’s easier than you think to make nut butter. Master this basic nut butter recipe and you’ll never have to eat store-bought again. Plus, store your nut butters in a jar or airtight container in the refrigerator for up to 3 weeks!

      Nut butters are loaded with heart-healthy fats that keep your bad cholesterol in check while heightening your good cholesterol. They’re also rich in selenium, which keeps your thyroid going and can be a good source of protein, depending on which nuts you use. Nut butters are a stellar source of fibre, phosphorous, B vitamins, vitamin E, and zinc.

      Get your nut butter basics here:

      Bosch 800W Food Processor

      Chop, grate and blend seamlessly with this powerful food processor.

      Raw Macadamia Nuts

      Simply chow on these for trace minerals and energy or blend them into a silky, delicious nut butter.

      Avocado Oil

      Drizzle this over salads, or use in your cooking. And of course, when using this nut butter recipe.

      Basic Nut Butter Recipe

      Master this basic formula, and you’ll never have to eat store-bought again.

      Cook Time 20 mins

      Course Side Dish, SnackCuisine American

      2 cups raw unsalted shelled nuts0.25 tsp kosher salt1 tsp avocado oil as needed
      Spread nuts on rimmed baking sheet; bake at 350°F until toasted and fragrant, about 10 min.Transfer nuts to a dry food processor and process, scraping down sides occasionally, until nuts turn into smooth paste, 4 to 10 min. (Timing will vary based on type of nuts and your specific food processor.)Add salt and flavor boosters and process until smooth. If butter is too thick, add oil 1 tsp. at a time until desired consistency is reached.

      Keyword nut butter

      Wanna try more recipes?

      This recipe This Basic Nut Butter Recipe Is So Easy, You’ll Never Buy PB Again appeared first on Women’s Health. More