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      8 Foods With High Water Content, For Maximum Hydration

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      Hydration is key, so it stands to reason that you chug tons of water all day, right? Wrong. While maximising your water intake is important, you can also take in foods with high water content. Per one study, it’s not just hydration that’s a boon when eating your water. “In the last years, several investigations have suggested that water intake and retention could have important implications for both weight management and body composition,” the authors note. The study found that there’s a positive correlation between having a healthy body composition and adequate water intake. “The improvement of water intake and water balance could be useful for overweight and obesity prevention,” the study says.

      If you’re looking at upping your water intake, look to foods with high water content. Not only do these deliver an extra dose of nutrients and electrolytes, they’ll go a long way toward getting more water in your system. Plus, chugging bottle upon bottle of water isn’t for all of us. Here, the foods with high water content.

      Cucumber

      Ok, this one is obvious. Cucumber is so great in green juices because it’s mostly water and contains only 8 calories in a 52g serving. They’re also high in nutrients like vitamin K, potassium and magnesium. Cucumber sandwich, anyone?

      Strawberries

      91% of the weight of a strawberry is made of water. Plus, they’re incredibly high in vitamin C, folate and manganese. Eat them as they are, or blend them up and add to smoothies (even more water).

      Tomatoes

      These juicy red dudes are far more than just tart goodness. Not only are they high in vitamin C and lycopene (key for good oral health, bone health, and blood pressure), but they’re over 90% water. Eat cherry tomatoes as they are, or add them to your meals, roasted and flavoured with garlic. Yum.

      Cauliflower

      100 grams of cauliflower gets you more than 59 ml of water (that’s more than half!), as well as 3 grams of fibre. Not only is cauliflower the new low-carb darling (clutch for low-carb pizza bases, cauli rice and more), but it’s also home to a variety of nutrients.

      Cottage cheese

      Surprise, surprise! Not only is cottage cheese an amazing source of protein and healthy fats, but about 80% of its weight is also water. Stock up on this and spread over crackers, sandwiches or eat it with cucumber as a snack.

      Plain yoghurt

      Standing at 75% water, plain yoghurt also delivers important nutrients like calcium, potassium and protein. It’s also clutch at reducing your hunger pangs, because of its high water and protein content.

      Broths

      Since broths are just savoury bowls of water, it’s about 92% water, but depending on what you put in it, a broth can become a super-hydrating and healing meal. Consider boosting your broth with chilli, ginger and garlic for its anti-inflammatory properties. Also, drinking broth regularly won’t only fill you up but could also help your weight loss since it’s so low in calories.

      Watermelon

      Not only is this a low-calorie summer staple, but it’s also nutrient-dense, containing vitamin C, vitamin A, magnesium and lycopene. It’s also about 92% water, so blend it up and drink fresh watermelon juice to stay hydrated. More

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      in health and weelbeing

      Are These “Bloat” Pills Worth the Hype? What I Learned on Arrae

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      Editor’s Note: This article briefly discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.
      What is five letters and on just about everyone’s lips? B-L-O-A-T, y’all. Everywhere I turn—socials, podcasts, and even text chats with friends—there’s talk of the persistent discomfort. We swap stories of leaving restaurants with our pants unbuttoned (I’m Team Elastic Waistband for life). We compare the foods that seem to set us off (cauliflower and I share a love-hate relationship). And perhaps much to older generations’ chagrin, discussing poop is no longer taboo (in fact, you can find the shortcode ‘BM’ thrown around as casually as a ‘lol’).
      Just as everyone’s talking about bloat, the convo is quickly followed by, “Have you tried Arrae?” When I first heard of the brand, I was quick to rope it in with other of-the-moment, social media-born brands. A quick spin around its website reveals a gradient of muted hues, buzzwords like “holistically,” “wellbeing,” and “filler-free.” My initial response? A mix of *rolls eyes* and intrigue. That’s probably why I pride myself on my approach to trending product deep dives: as a skeptic at heart, I love sorting through the BS to find the truth. And that’s exactly what I’m doing with Arrae today. Are their “Bloat” capsules really worth the hype? Let’s investigate.

      What are Arrae’s Bloat Capsules?
      Widely lauded by creators and trainers alike, it’s clear that Arrae is taking the wellness world by storm. Their bottles have even popped up at Erewhon (confirmation that a brand has truly made it, of course). “Bloat,” their hero product, is garnering fans including Melissa Wood, Molly Sims, and Hailey Bieber. This clinically-tested product is said to work in under an hour to decrease bloating, gas, or digestive discomfort, as well as optimize digestion. It achieves this through all-natural ingredients such as bromelain (for speeding up food breakdown), lemon balm (for gas prevention), and slippery elm (for digestive organ protection). It is said to reduce IBS symptoms (such as abdominal pain, acid reflux, and constipation) by 77%, and reduce bloating by 86%. The product has extremely impressive claims, so I wanted to see if there was any truth to it.

      Why I wanted to try them
      Because everyone’s experience with supplements varies, I’ll share a little insight as to where I’m kicking off my Arrae journey before diving into my experience. And because there’s no way around it, I’m going to get TMI with you. Based on conversations with my dietitian, it’s clear that my digestive issues are the result of a decades-long struggle with an eating disorder. However, I’m well into recovery and actively working to develop a kinder, healthier relationship with food. It did make me question, though, could the use of a bloat-reducing pill trigger symptoms of the disorder?
      After discussing this with my dietitian, it was clear that with my body image in a solid place, working with bloat-reducing pills was simply my desire to feel more comfortable and build up my confidence in eating foods my stomach didn’t agree with in the past (again, cauliflower). What’s more, there are a couple of key things to note about “Bloat” that made me feel confident in proceeding with the test:

      It’s designed to be used on an as-needed basis and is not habit-forming—the “Bloat” pills are not laxatives.
      “Bloat” is formulated with clean, natural ingredients that I could recognize, including ginger root, lemon balm, dandelion root, and peppermint.
      While it’s said to provide immediate relief within an hour, this was the kicker for me: it also supports your microbiome over time. And I knew my gut could use all the help it could get.

      My experience using Arrae’s “Bloat” capsules
      When I’ve conducted similar product reviews, I’ve tested them over a seven-day period. However, because Arrae is designed to be used as needed, I’m reflecting on the benefits I’ve noticed and felt when using it as directed. And readers, I’ll tease my conclusion here with a zealous wow! Remember my initial eye roll? Well, I’ve been humbled by the magic that is Arrae “Bloat” capsules. Here are the main benefits I noticed over my trial period:

      I woke up feeling comfortable and energized after indulgent meals
      The first time I decided to use “Bloat,” it coincided with a particularly decadent meal made by my partner. He cooked two steaks perfectly medium-rare and topped each with a pan sauce that pulled out all the stops (butter, cream, and olive oil). We roasted rainbow carrots with a miso-maple syrup glaze. And to finish things off, a very full glass of red wine. As someone who prioritizes eating plant-based, I only eat meat a few times throughout the month. What’s more, I consider alcohol an occasional weekend beverage. Clearly, this meal was a bit out of the norm. As instructed by the bottle, I took two “Bloat” capsules right after eating.
      When they say that the relief is immediate—believe it. Within an hour, I had gone from feeling sluggish and beyond full to noticing an unfamiliar comfort settle in. What’s more, eating a rich meal so close to bed usually disrupts my sleep. But the next morning, I woke up feeling refreshed and without the I-swallowed-a-bowling-ball-last-night sensation. I may have turned away from these foods in the past, and turned down the opportunity to have a romantic dinner with my partner, but the experience—sans digestive drama—gave me a newfound sense of confidence around these once-triggering foods.

      I’m wearing my tight pants again
      That’s right, thanks to these “Bloat” capsules, I’m taking a sweats and leggings hiatus and actually wearing jeans again. While it may sound superficial or small, for someone who used to be afraid of that too-tight sensation after a meal, to comfortably and confidently wear jeans during the day is no small feat. A week ago, I went out for happy hour with a few friends. I was wearing a new favorite leather skirt that admittedly took a lot of hyping myself up to throw on. We ordered drinks and appetizers, and after a couple of hours, I realized I made it through the entire night without once wishing I could rip off my clothes. (Dramatic, but true.) 
      My secret weapon? In addition to the Bloat capsules, this was the occasion when I knew Arrae’s “Gut Boost” would come in clutch. As instructed, I mixed two dropperfuls into my water before our food and drinks came. In truth, it tasted a bit like an Aperol Spritz—a welcome surprise. The supplement is said to prime your digestive system, making it easier for your body to absorb nutrients and break down food faster. And while I don’t know all the scientific ins and outs behind it, I certainly felt them. Between the Gut Boost and Bloat capsules, I walked away from that happy hour standing up straight, feeling comfortable, and without the usual digestive drama I’d likely be feeling. 

      I’m—*ahem*—far more regular than before
      Now that I’ve had the experience of using both the “Bloat” capsules and “Gut Boost,” I’ve fallen into a comfortable rhythm that suits my digestion best. “Bloat” is still my go-to when I need it (read: after indulgent meals or foods like cauliflower I know will make me bloat), but I now take “Gut Boost” before every meal and have noticed a significant improvement in my digestion, reduced bloat, and yes—progress with my bowel movements. 
      If you’re a girlie who also understands the struggle of constipation, then you get me: there’s nothing more relieving than experiencing regularity. Nowadays, using the products in tandem, my digestion is the best it’s ever been. And honestly, there’s nothing better than feeling like my body is supported in doing exactly what it needs to help me feel my best.

      The takeaway
      Yes, my opinion of Arrae took a total 180 after trying its supplements. I’ll confirm (and scream it from the rooftops): I’m obsessed. Chronic bloat has set me back for much of my life, and in recovery from my eating disorder, it’s made it difficult to move forward. But with Arrae to lean on, I’m now comfortable with many of the foods and contexts that I once avoided.
      Of course, it needs to be noted: these products are expensive. I purchased the “Deep Digestion Duo” for $85, “Gut Boost” will run you $42, and the “Bloat” capsules are $48. (Note: Each is slightly less expensive if purchased as a subscription.) My dietitian suggested a cheaper alternative to sipping on digestion; supportive teas such as ginger or peppermint. For more accessible tips on beating bloat, consult this dietitian’s list.
      If you’ve been on the fence about whether or not to try Arrae, I’ll say this: for the comfort and relief I’ve experienced, I’ve found the products to be worth the price. However, if this is a barrier, by no means is it something you need to experience optimal health. After all, when it comes to wellness, simplicity reigns supreme. I encourage you to make empowered choices that come from a place of trusting what supports you best. For me, that’s Arrae.

      Our Wellness Editor’s Go-To Supplements for Every Health Goal or Symptom More

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      Bella Hadid Swears by This Smoothie, so I Tried It for Myself

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      As a lover of all things health and wellness, I’m no stranger to the many smoothie concoctions the internet swears will change your life. What I am a stranger to, however, is California-based organic grocery store Erewhon and their celebrity-inspired beverages. Some of their most recent smoothie collabs include the Tinx Smoothie, Marianna Hewitt’s Coconut Cloud Smoothie, Kourtney Kardashian’s Poosh Potion Detox Smoothie, and Hailey Bieber’s Strawberry Glaze Skin Smoothie. The newest viral drink to be featured on Erewhon’s menu? Bella Hadid’s Kinsicle Smoothie. 
      After hearing all the buzz about the Kinsicle smoothie (named after Bella’s functional beverage company Kin Euphorics), I wanted to give it a try. But since I’m not lucky enough to a) live near Erewhon or b) have the budget for a $20 smoothie, I decided to make my own at home. Read on for the list of ingredients you need to make the Bella Hadid Erewhon smoothie, the benefits of the drink, and my thoughts on it. 

      The recipe 
      According to Kin Euphorics, here’s what you’ll need for a DIY version of the Kinsicle smoothie: 

      2 oz. High Rhode
      1 oz. Califa almond milk
      1 oz. aloe vera juice
      6 oz. OJ Evolution
      ½ oz. of fresh pressed turmeric
      1 oz. coconut cream
      1 tsp. of vanilla
      1-2 tbsp. of Coconut Cult yogurt
      1 banana
      6 oz. mango
      ½ tsp. of lion’s mane mushroom
      1 medjool date

      First, coat the inside of your cup with the coconut cream (for aesthetic purposes, of course), then blend all the ingredients together until smooth. Transfer your mix to your already prepped glass and top it off with an extra large (preferably reusable #savetheturtles) smoothie straw.

       
      The benefits
      Just like Kourtney Kardashian’s smoothie that’s said to aid in digestion and Hailey Bieber’s drink that’s said to give you glowing skin, people are reaching for the Kinsicle smoothie for its health benefits and–let’s be honest–with the hope that it’s the secret to Bella’s supermodel glow. The truth? This recipe is packed with Vitamin C and antioxidants from the orange juice, mangos, banana, and aloe vera juice, making it a great immunity boosting beverage. The addition of lion’s mane helps improve mood and cognitive functioning, and the dash of turmeric can help fight inflammation. In short, this smoothie is packed with all sorts of good ingredients to keep you feeling your best. 

      The verdict 
      After a pricey Whole Foods trip (about $45, not counting the impulse items I also grabbed while I was there), I was ready to get started. Overall, it was a quick and easy recipe to throw together despite it calling for more ingredients than I typically include in my smoothies and requiring me to artfully paint coconut cream on the inside of my glass. It turned out looking and tasting pretty good, if I do say so myself. But would I pay $20 for it at Erewhon? Probably not. Here’s why:
      I didn’t love the texture of it. I typically use Greek yogurt in my smoothies for added protein but also to give them a thicker, milkshake-like consistency. Instead, the Kinsicle smoothie calls for coconut yogurt, so it ended up having a lighter, frothier texture, making it feel less filling. Which brings me to the second reason why I wouldn’t reach for it at the grocery store: I prefer to drink smoothies as a snack or a meal, but I still felt hungry after I finished this one. Sure, you could probably add more filling ingredients like protein powder or nut butter, but that also adds to the cost. 
      While I wouldn’t personally pay $20 for a single serving of the Kinsicle smoothie, I am excited to have the ingredients to make it again at home. I’m not usually a big fan of the Creamsicle flavor, but I liked it in this recipe, maybe because it’s made from more natural ingredients. I was also pleasantly surprised that I felt more mentally focused than usual after drinking it and didn’t find myself reaching for my usual 3 p.m. coffee. But maybe that’s just wishful thinking or the Kin Euphorics talking?

      How To Recreate the Viral Hailey Bieber Smoothie on a Budget More

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      We Asked Experts: Is Coffee Good or Bad for You, and How Do You Make It Healthier?

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      It’s the morning jolt you look forward to and the pick-me-up to get you through an afternoon slump—I’m talking a good ol’ cup of coffee, of course. It turns out your java habit is doing more than just giving you a much-needed rush of energy and helping you stay awake. Recent research shows that drinking about two cups a day can provide a ton of health benefits (great news for coffee addicts alike). So I asked health experts to spill the tea—ahem, coffee—on all the health benefits of coffee, how to make sure your cup of coffee is as healthy as possible, and if coffee really is as beneficial as studies may suggest. Grab your fave brew, and let’s dig in. 

      In this article

       
      Health benefits of coffee
       
      1. Boosts energy levels and brain function
      No surprise here: Your go-to morning bevvie contains caffeine, a central nervous system stimulant which helps fight fatigue and level up your energy levels, which is probably why you love it so much. But how does it work? When the body ingests caffeine, specific receptors in the brain that mediate critical functions like sleep, arousal, cognition, memory, and learning are blocked. In other words: Bye, bye, fatigue. Hello, alertness. “Coffee has been shown to positively impact brain function, with studies suggesting that coffee can improve alertness, memory, and reaction time,” agreed Monica Russell, a nutritionist and the founder and CEO of Acquired Coffee.

      2. Packed with antioxidants
      Step aside, chocolate and blueberries because coffee is also chock full of antioxidants. Not only is it antioxidant-rich, but it might be one of the most antioxidant-rich products we have access too. “Coffee is one of the richest antioxidant drink in the world,” explained Michael Murdy, a food scientist, dietitian chef, and founder of Robust Kitchen. “It contains polyphenols, a type of antioxidant, which can help reduce inflammation, protect cells from damage, and even help to lower the risk of some chronic diseases.” 

      3. May assist healthy weight loss goals
      If weight loss is one of your goals, your morning Starbucks run may be doing more for you than just boosting energy levels. According to one study done from 2021, coffee could alter fat storage and support gut health (gut health is an important factor in healthy weight management). In another promising study, increased coffee intake was linked to overall decreased body fat in women specifically. Furthermore, drinking coffee may help you be more active, which can be beneficial if increased activity is part of your weight loss plan: another promising study found that people who drank 1-2 cups of coffee per day were 17% more likely to meet recommended physical activity levels, compared with those who drank less than one cup per day. 

      4. Contains essential nutrients
      As registered dietician Devon Peart, MHSc, BASc told Cleveland Clinic, coffee contains about a thousand different botanical compounds. While scientists haven’t studied all of them yet, the verdict so far is looking good. What’s more, Murdy cited that coffee contains essential vitamins and minerals, such as potassium (an essential electrolyte), magnesium (supports muscle and nerve function and energy production), and niacin (supports a healthy nervous system and digestive system). 

      5. Can improve physical performance
      If you’ve ever drank coffee before pre-workout, you may have noticed anything from a little pep in your step to feeling like you’re The Hulk (but prettier, obvi), and for good reason. Coffee stimulates the body to use fat stores instead of muscle glycogen (AKA sugar) during long workouts. The result? Prolonged use of working muscles, leading to the ability to train longer and with greater power output and resistance to fatigue. 
       
      Why coffee may not be good for you
      While there are some amazing health benefits, it’s important to know that every body is different, and therefore reacts differently to every practice, routine, and food–including coffee. Therefore, along with the benefits of coffee, there also may be some downsides. Dr. Anna Arabyan, a hormone expert and founder of NutraFemmeRX, laid out the potential downfalls of caffeine, particularly on women with a reproductive cycle. “It’s important to note that the effects of caffeine on women with a reproductive cycle can vary depending on individual sensitivity to caffeine,” Dr. Arabyan continued. “If you are a woman with hormone-related health concerns, talk to your healthcare provider about how much caffeine is safe for you to consume.” Potential downfalls of coffee include:
      Hormonal imbalances: Caffeine can affect the levels of the hormones estrogen and progesterone. In higher dosages, there is a possibility that excess caffeine intake can cause an imbalance of the two hormones, leading to negative health effects (think: premenstrual syndrome, heavy periods, fibrocystic breasts, period symptoms, etc.). Additionally, caffeine can cause your body to produce excess cortisol (AKA the stress hormone), which can result in inflammation. 
      Increased anxiety and insomnia: Caffeine can cause nervousness, restlessness, and anxiety, particularly in women who are already prone to these conditions. It can also interfere with sleep, which can lead to fatigue and other health problems. 
      Potential toxin consumption: conventional coffee is among the most heavily chemically treated crops in the world. Coffee bean crops are commonly treated with synthetic fertilizers, pesticides, herbicides, fungicides, and insecticides that do not always get processed out when the bean is turning into your cup of coffee. Because mold, toxins, and pesticides may be lurking in your java, knowing where your coffee is coming from matters. 
       
      Bottom line: is coffee good or bad?
      The age-old debate remains: Is coffee a superfood or damaging? “The answer is, it depends,” Russell stated. “Coffee can be a great source of antioxidants and brain-boosting benefits, but it’s also high in caffeine, which can be harmful in large amounts. Whether coffee is good or bad for you depends on your biochemistry.” In other words, because of bio-individuality, every body will react differently to coffee. “Coffee is a complex beverage, and its effects on one person may vary widely from what other experiences,” Murdy echoed. “Some people may find that it increases their energy, focus, and cognitive performance, while others may find it to have negative effects such as increased anxiety, agitation, or interrupted sleep. Pay attention to how your body responds to coffee and adjust your consumption accordingly.”
      Translation: Get to know your body and how you feel with or without caffeine, and make the choice that is best for you. Talk to your doctor about how coffee could affect you (especially if you have anxiety, insomnia, or hormone-related symptoms), and experiment with at least a few days without caffeine to see how you feel. You just might find that “detoxing” from caffeine has a long term benefit on your energy levels or improves symptoms such as headaches, PMS, or anxiety. Also, if you feel dependent on coffee to be able to stay awake or wake up in the morning, talk to your doctor about naturally increasing energy and potentially limiting caffeine to get over any caffeine dependence. However, if you feel no dependence or symptoms and you want to enjoy coffee as a part of your routine, enjoy an (organic–more on that below!) cup, knowing you’re getting some amazing health benefits.

      Tips to make your cup of coffee as healthy as possible
       
      1. Choose organic Arabica beans 
      Since coffee is a highly-sprayed pesticide food, Russell recommended reaching for organic coffee whenever possible to reduce your exposure to pesticides and chemicals. “When shopping for coffee beans, look for high-quality, organic, and specialty-grade beans,” she continued. “These are usually grown in specific regions and are carefully harvested and processed to produce the best possible flavor.” As for the healthiest types of beans? “Arabica beans are generally the best choice,” Murdy  confirmed. “They contain fewer caffeine and acids than Robusta beans, making them easier on the stomach and less likely to cause heartburn or indigestion.”
       
      2. Be mindful of how you take your coffee
      “Using too much sugar in your coffee can increase blood sugar levels,” Murdy explained. “Instead, try using natural sweeteners such as honey or maple syrup to sweeten your coffee. Or, if you don’t need any sweetness, you can skip it altogether.” Russell favored adding a small amount of almond or coconut milk for creaminess or opting for a sugar alternative like stevia. To take it a step further, Murdy suggested adding spices to your cup of java: “Adding spices to your coffee can help enhance the flavor and add a boost of antioxidants. Try adding a pinch of cinnamon, nutmeg, or cardamom for a delicious and nutritious twist.”

      3. Brew your own coffee
      We get it: you’ve reached VIP status at your local Starbucks, but Russell suggested DIYing at home to not only save you cash, but also to give you more control over the ingredients you use. Dr. Sony Sherpa, a holistic physician from Nature’s Rise, encouraged using filtered water when brewing your coffee: “Coffee is 99% water, so using clean, filtered water will help to improve the taste and quality of your coffee. With filtered water, you can ensure that your coffee doesn’t contain impurities that may be present in tap water.”
       
      4. Go for a dark roast
      All those different “roasts” you see at your local coffee shop actually mean more than just how coffee connoisseurs order their ideal cup. The variety of roast can also vary caffeine, acid levels, antioxidants, etc. The differences are slight, but may be worth it if you’re a heavy coffee drinker and don’t have a preference anyway. “Dark roast coffee has slightly less caffeine than light roast coffee, so the former is better if you’re trying to cut back on caffeine intake,” Dr. Sherpa explained. “Dark roast coffee has also been shown to contain more antioxidants than light roast coffee.” Russell agreed: “Darker roasts tend to be lower in acidity, making them easier on your stomach. Plus, they often have a stronger, bolder flavor.”
       
      5. Consider decaf or a coffee alternative if you’re sensitive to caffeine
      If you want to avoid caffeine due to hormonal concerns, mental health, or insomnia, but still love a cup of coffee as your morning ritual, there are options for you too. “Consider switching to a caffeine-free alternative like decaf or trying a coffee alternative like dandelion coffee or chicory root coffee,” Russell proposed. There are other super nutritious substitutes like viral MUD/WTR, matcha tea, and kombucha, all of which have additional benefits you don’t want to sleep on (hint: can improve focus and energy, super beneficial for gut health, reduce your risk of high blood pressure, and boost your immune system, respectively). 
       

      9 Things to Add to Your Coffee for Serious Health Benefits

        More

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      Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

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      Step one of eating the mango: peel the fruit and throw the peel away, right? Apparently, wrong! TikTokkers the world over are showing how they prepare the peels of fruits and vegetables to maximise their nutrient intake, and the science backs them up.

      While there may be reasons to peel your apples, pears, carrots or potatoes – such as to get rid of pesticide residue for example – the nutritional benefits of leaving the skin on could outweigh the reasons for eating them with skin off.

      In some countries, some fruits and veggies are routinely eaten with the peel on, like lemons, oranges, mangos and even bananas. And the benefits? Through the roof.

      Peels increase your vitamin and mineral intake

      The peels of fruit and vegetables like apples and potatoes are rich in vitamins and minerals such as vitamin A and C, calcium and potassium. While the specific nutritional content of the peel varies depending on the particular fruit or veg you’re eating, in general, if you eat the unpeeled version, you’re getting more goodness into your system. For example, the US Department of Agriculture says that a raw apple with its skin on contains up to 322% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and up to 19% more potassium than its peeled version. It also found that a cooked potato with its skin still on has up to 175% more vitamin C, 115% more potassium, 111% more folate, and 110% more magnesium and phosphorus than a peeled one.  

      READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

      READ MORE: All The Vegan Kits, Meals And Guides To Help You Go Vegan

      Peels are packed with fibre

      Fruit and veg peels are an excellent source of insoluble fibre, which is crucial for ensuring gut health and preventing things like constipation. Unlike soluble fibre which dissolves in water, insoluble fibre adds physical bulk which helps to speed up the removal of waste from your gut.  This bulk also makes you feel fuller for longer, which can help with weight loss goals if you’re restricting your calories and exercising portion control. Again, the exact fibre amount you’re getting depends on the particular item you eat, but the peels of fruits like guava and tomatoes and vegetables like aubergines are especially high in insoluble fibre.

      They contain antioxidants

      Antioxidants are molecules that fight free radicals in your body, which when found in high levels can cause oxidative stress on the body and increase your risk of developing diabetes, heart disease and cancer, as well as neurological diseases such as Alzheimer’s. Antioxidants counter the effects of these free radicals, thereby lowering your risk of developing these health problems. But here’s the thing: in many fruits and vegetables, these antioxidants tend to be concentrated in the outer layer – so peeling them means you’re missing out.

      @spicymoustache Next time you grow or buy organic onions, don’t throw away the skins but use them to make this zero waste condiment which is absolutely delicious! tip – when you use the oven to cook something, use the left over heat (oven off) to dry your onion and garlic skins. Just simply keep the door shut and let them dry. ONION & GARLIC PEEL POWDER 🧅🧄 •onion peel •garlic peel •salt •pepper •paprika powder •chilly powder •optional flavours example: Mediterranean herbs, masala mix, chives & dill . STEP BY STEP: 🥣 – wash your peels together or separately depending on the quantity you have if you want 2 different powders. – tap them dry and place on a baking tray – bake at 160* for about 5 min keep an eye on it and make sure they nice and crispy when ready (turn off the oven and leave the door shut until dry) – blend them until you have a fine powder. – add salt , pepper , paprika and chilly powder for a great fries potato seasoning or get creative using different mixed Mediterranean herbs or a masala mix . – the quantity depends on how much peels you have so taste the mix first to get the best result #fyp #foryoupage #contentcreator #zerowaste #onion #garlic #zerowastetips #zerowastehacks #zerowasteliving #zerowastetiktok #easyrecipe #veggiescraps #ecofriendly ♬ Bach unaccompanied cello suite “Prelude” – Jianteng

      They can be medicinal

      Some peels that we’d normally consider inedible in their whole form have exceptional health benefits. Citrus peels like those of oranges, lemons and grapefruit contain large amounts of flavonoids, which have many medicinal benefits such as being anti-cancer, anti-inflammatory and antiviral. To make them more pleasant to eat you could grate them and use them as zest, or cut them into strips and add them to salads or smoothies, or even turn them into treats like orange marmalade or lemon curd. You can also benefit from using them on your skin too, thanks to their antibacterial and antimicrobial properties. When applied topically – such as ground up into a paste and used as a face mask – they can improve pigmentation, inflammation and even increase the skin’s elasticity to reduce signs of ageing.  

      READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

      It’s more convenient

      We get it. We’re busy, and so are you. Saving time on meal prep could mean…just leaving the peel on! Think: shorter times to prepare school lunches or dinners – and the skin on means you’ll preserve the natural moisture in them too.

      In many cases, such as with avocadoes or pineapple, the skin is simply too rough or prickly to eat. While in other cases, people may peel items in order to get rid of the residue of pesticides that could be on them. However, it’s worth considering that peeling isn’t completely fool-proof, so these pesticides may still reach inside the fruit. Because of this, it’s more worthwhile to try and source organic food that limits or even cuts out the use of harmful chemicals for pest control. Beyond this, you can also remove much of the pesticide residue by washing – so invest in a good scrubbing brush to wash them thoroughly before eating them – peel on of course! More

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      I’m a Dietician and These Are the Recipes I Make When I Need a Health Boost

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      It happens to all of us: You’re on a roll prioritizing your health and wellness goals, then suddenly you’re stressed with a big work project and your personal life takes a dramatic turn or you fall victim to the common cold, leaving you feeling completely drained. When I find myself in the thick of feeling the least like my best self, I turn to nutrient-dense foods that help me glow from the inside out. I’m talking smoothies with antioxidants, plant- forward meals, and dishes with heart-healthy fats. If you’re looking for a health boost or simply wanting to kickstart your wellness goals, keep reading for healthy recipes you can make today.

      Source: rachLmansfield

      Source: rachLmansfield

      Source: Hello Spoonful

      Source: Love and Lemons

      Source: The Real Food Dietitians

      Source: Feel Good Foodie

      Source: Love and Lemons

      Source: Lively Table

      Source: Lively Table

      Source: Minimalist Baker

      Source: The Glowing Fridge

      Source: The Glowing Fridge

      Source: The Glowing Fridge

      Source: Eating Bird Food

      Source: Eating Bird Food

      30 Superfoods You Can Sneak Into Your Go-To Meals More

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      in diet and nutrition

      This Slow-Roasted Lamb Shoulder Recipe Is Perfect For A Special Occasion

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      Got a dinner party on the cards? Maybe you’re having your family over? Or perhaps you just wanted to indulge with a delicious Sunday lunch (and use the leftovers for meal prep). This slow-roasted lamb shoulder recipe will be the star of any show and it’s pretty damn fuss-free.

      Need more motivation to make this meal? Here are 4 benefits of eating lamb:

      Lamb is rich source of high-quality protein (and we all love protein that packs a punch).

      It’s an amazing source of many vitamins and minerals, including iron, zinc, and vitamin B12. Now those are some seriously important vitamins and minerals.

      Eating lamb regularly may promote muscle growth, maintenance, and performance. So you can hit the gym hard and then eat this meal rest assured you’re fuelling yourself the right way.

      It helps prevent anaemia (and we all know how common it is for women to suffer from this). Now you can eat yourself healthier.

      Sold? We thought so. Now try this flavourful, melt-in-your-mouth lamb shoulder recipe below. Want more delicious recipe just like this one? Try out the cookbook Simply Seasonal by Ilse Van De Merwe.

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

      Slow-Roasted Lamb Shoulder On Herbed Couscous With Mint And Peas

      Lamb, mint and peas, they are a pretty solid trio you can rely on to deliver flavour in any recipe. This lamb is a great partner for the minted peas.Pro tip: Start the lamb early because it needs quite a few hours in the oven.

      Prep Time 15 minsCook Time 7 hrs 30 mins

      Course Main CourseCuisine French

      Servings 6 people

      1 Deep roasting tray
      ±12 Pickling onions, peeled but kept whole4–6 cloves Garlic, peeled but kept whole±2 kg Whole lamb shoulder5 ml Dried origanum250 ml Dry white wine250 ml Water500 ml Couscous500 ml Boiling water±30 ml Extra virgin olive oil250 grams Fresh or frozen peas10 ml ButterSalt and pepper, to taste20 grams Fresh mint, finely chopped (reserve some for topping)20 grams Fresh Italian parsley, finely choppedJuice and finely grated rind of a lemon
      For the lamb, preheat the oven to 220°C and place the onions and garlic in a large deep roasting tray. Place the lamb shoulder on top, scattering with origanum and seasoning with salt and pepper all over. Add the wine and water to the tray, then cover with a lid (or with foil). Roast for 30 minutes, then turn down the heat to 120°C and roast for another 6–7 hours until very tender and falling from the bone.About 30 minutes before the lamb is ready, place the couscous and boiling water in a bowl and season with salt. Cover with a lid or a plate and leave to steam for about 5 minutes. Fluff up the couscous with a fork, then add the mint and parsley, lemon juice and rind and olive oil. Stir well and add more salt if needed. Cover and set aside until ready to serve.Briefly cook the peas in boiling water and drain, then stir through the butter and season with salt and pepper. When the lamb is ready and completely fall-apart tender, transfer it with most of the pan juices (if the pan juices are too much, pour into a small jug and serve on the side) to a large serving platter along with the peas, scatter with a few whole mint leaves, and serve with the couscous on the side.

      Keyword dinner, lamb More

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      30 Superfoods You Can Sneak Into Your Go-To Meals

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      Superfoods: a buzzword that’s been tossed around a lot over the past couple of years. But what exactly is a superfood? According to registered dietitian Beth Czerwony, a superfood “helps promote health by increasing your immune function and decreasing your chance of disease progression.” As of today, there is no exact criteria for which foods are classified as superfoods, but it goes without saying that there are some foods higher in vitamins and minerals than others (looking at you, french fries). While I fully believe foods should not be labeled as “good” or “bad,” I’m also always on the hunt for how to cook meals that I not only love, but that are also filled with nutrient-dense foods that support my long-term health goals. As it turns out, superfoods are a great hack for this. Read on for 30 nutritiously-dense superfoods, plus easy ways to incorporate them into your diet.

      1. Cinnamon: Add it to your morning coffee, smoothie, or pancake recipe. Cinnamon has anti-inflammatory properties and may help reduce blood sugar levels.
      2. Chia seeds: Sprinkle them on your salad or into your morning smoothie or yogurt. Chia seeds are a great source of fiber and may help to lower LDL cholesterol. 
      3. Extra Virgin Olive Oil: Switch out any butter or vegetable oils for olive oil. It has antioxidant and anti-inflammatory properties.
      4. Dark Chocolate: Switch out your milk or white chocolate snacks for dark chocolate. Dark chocolate is known to have higher benefits for heart health than other cocoa-based products.
      5. Spinach: Spinach is a great source of vitamins and minerals, including vitamins B, A, E, C, and K. In the mornings, add a handful of spinach to a smoothie or fry it with your eggs. Try a spinach salad for lunch, or mix it into your pasta recipe for dinner.
      6. Dates: They make a great snack, and this recipe shares seven ways to eat them, or you can blend them into a smoothie too. They are a great source of fiber, iron, and magnesium.
      7. Avocados: Try avocado toast for breakfast, add an avocado to your salad for lunch or a salmon bowl for dinner, or try this easy avocado snack. Avocados are a great source of healthy fat and are great nutrient boosters.
      8. Pomegranates: Aside from adding them to a salad or drinking fresh pomegranate juice, you can also eat pomegranates on their own for a snack. They are high in antioxidants and promote heart health. 
      9. Blueberries: If you like to bake, blueberry muffins or bars are a great way to add some blueberries to your diet. For an easy health hack, add them to your smoothie or yogurt bowl, or eat them as a snack with almonds. Blueberries are a healthy source of vitamins, minerals, and antioxidants. 
      10. Wild salmon: Choosing salmon as your protein source for lunch or dinner once a week, as opposed to other seafood, chicken, or red meat, makes for a great boost in Omega-3 fatty acids. You can try it in a salmon bowl with rice and vegetables or on a sheet pan dish with veggies.
      11. Garlic: Luckily, many recipes already call for garlic, including stir frys, salad dressings, pastas, and soups. Garlic not only helps boost immunity and works as an anti-inflammatory, but also helps your heart health too.
      12. Mushrooms: A highly underrated food, mushrooms are a great topping on pizza or salads as well as with pasta or roasted vegetables. Most types of mushrooms are rich in B vitamins, phosphorus, vitamin D, selenium, copper, and potassium. 
      13. Quinoa: Next time you make a rice dish, opt for quinoa instead. Quinoa is a great source of plant protein and fiber. 
      14. Lemon: Spice up your water by adding some lemon to it. Not only does lemon water keep you hydrated, but it also aids digestion and boosts your vitamin C intake.
      15. Kimchi: This traditional Korean dish is an easy add-on to your stir fry and tastes great in a seaweed wrap with rice and other vegetables. A great gut-boosting food, kimchi is filled with probiotics, and we all know the gut is the control center of the body. 
      16. Sweet Potatoes: Sweet potatoes taste great with in any bowl or sheet pan meal. They are a great source of healthy carbohydrates, vitamins A, B6, and C as well as potassium and fiber. 
      17. Chickpeas: Chickpeas are a delicious substitute for anyone with gluten sensitivities (peep chickpea pasta), and as a complete protein high in fiber, they also help to balance blood sugar. You can add chickpeas to salads or substitute them for chicken in wraps. This recipe is a personal favorite.
      18. Golden Berries: This tiny berry packs a punch. Filled with vitamins and minerals, you can eat golden berries on their own or with yogurt and granola.
      19. Green Tea: If you’re an avid coffee drinker, try switching out your morning or afternoon coffee with green tea (hello, matcha). There is a realm of benefits to drinking green tea, including lowering cholesterol and boosting heart health. It also might be the secret to gut health.
      20. Turmeric: Sprinkling half a teaspoon of turmeric on your fried eggs or roasted vegetables, or drinking turmeric tea can go a long way. Turmeric is beneficial for managing inflammation. 
      21. Tahini: Once you try a tahini-based salad dressing, you’ll never go back. It is rich in fatty acids, including omega-3s and omega-6s. Here is a great recipe.
      22. Red Beets: Beets are special for their cardiovascular and heart health benefits. They can be grilled or baked with other vegetables or juiced.
      23. Manuka Honey: Bee-based products are all the rage right now, and for good reason. Manuka honey has antibacterial, antiviral, anti-inflammatory, and antioxidant properties. It can be added to tea, yogurt, acai bowls, or drizzled on toast. 
      24. Spirulina: Available most commonly in powder or supplement form, you can add spirulina to smoothies, a pancake mix, or an orange or grapefruit juice. Spirulina is filled with immunity-boosting properties.
      25. Tomatoes: Try replacing cream sauces with tomato sauces in your pasta, or adding tomatoes to your breakfast egg scramble. Tomatoes provide a good amount of potassium as well as vitamins A, C, and K. 
      26. Maca Powder: You can add maca powder to smoothies, coffee, pancakes, oatmeal, or baked goods. It can be incredibly powerful in helping to balance hormones.
      27. Almonds: Almonds are a great protein-packed snack on their own, but you can also opt for almond butter, which you can add to smoothies, toast, or apples. Not only are almonds packed with nutrients, but they can also help lower blood pressure and improve cholesterol. 
      28. Bone Broth: Drinking bone broth is a great way to boost your immune system and add more collagen to your diet. The easiest way to consume bone broth is in soups.
      29. Seaweed: Seaweed snacks are a personal favorite, but you can eat seaweed with sushi or add it to soups. It is a significant source of vitamins and minerals.
      30. Ghee: If you don’t want to switch out your butter or oils for olive oil, ghee is another good substitute. Ghee is rich in antioxidants and has anti-inflammatory properties. 

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