Nutrition

As much as I like to (humbly) brag that I can make a mean breakfast burrito, cooking is not my forte. So my husband and I end up eating out more than I care to admit. As someone who has lived with Crohn’s disease (think: major gut issues) for the last seven years, eating healthy is not just a lifestyle choice. It’s the difference between feeling good and being chained to the porcelain throne. So out of necessity, I’ve become the queen of asking questions and requesting modifications whenever I dine at a restaurant. (Yes, I’m that person.) The moral of the story? You can eat out, enjoy your food (and your life), and still fuel your body with foods that make you feel your best. Read on for a cheat sheet of tips and tricks healthy women always use when eating out. 

1. Do your research
Whether you’re headed to Sunday brunch with the girls or a long-awaited first date, come prepared by doing a quick Google search to check out the restaurant in advance. Giving the menu a once-over will prevent those moments where you panic-order the fried chicken because everyone else did. It will also give you a chance to think about what food you would most enjoy and what would make you feel the best. This way, you’re less susceptible to mindlessly ordering the fries or pancake stack as you get hungry sitting at the restaurant.
If you’ve been tasked with picking the dinner spot (even better), you can take it one step further and look into the practices of the restaurants you’re considering. Where do they source their ingredients from? Are they organic and sustainable? What’s their food philosophy? Then, narrow down your options based on what you value the most. 

2. Don’t arrive at the restaurant hungry
We’ve all been there: You get to the restaurant starving, and you can’t help but dive right into the bread basket or chips and salsa. To prevent repeating this all-too-familiar scenario, don’t skip out on your typical meals or snacks ahead of your meal out. Instead, do yourself a favor and eat well-balanced, nourishing meals of protein, healthy fats, fiber, and veggies throughout the day to keep you satisfied and your blood sugar stabilized. And before you head out, reach for a small bite consisting of protein and healthy fats, like veggies and hummus, an apple with almond or peanut butter, or a hard-boiled egg and a handful of almonds. 

3. Don’t be afraid to ask questions
When I was first diagnosed with Crohn’s, I would always ask to be the last to order. I hoped the others I was dining with would be too enthralled in conversation to notice my endless list of questions and modifications. I’d hide behind my menu, worried about how others and the server would react to said requests. But over the years, I’ve learned to speak up confidently. More often than not, I’m met with patience and kindness when communicating my needs.
So don’t be afraid to (politely) ask how a dish is made, how large the portions are, what types of oils and other ingredients they cook with, etc. And while you’re at it, don’t be afraid to ask if you can sub the mac and cheese or mashed potatoes for extra greens. The more knowledge you’re armed with, the better (read: healthier) choices you can make for yourself.

4. Get in your veggies
A good rule of thumb is to always make vegetables the star of your meal. But the healthiest women know they don’t have to miss out on their favorite foods like pasta, tacos, pizza, or burgers. Instead, they think about adding veggies to their meal. If you’re drooling over that cacio e pepe, don’t force yourself to get steamed chicken and broccoli instead. Order a starter salad and a side of broccoli so you get in some fiber and nutrients. Then, opt for the dish you would enjoy the most. (Food is meant to be pleasurable!)
Most restaurants have a salad section or veggie side selections, making it a no-brainer to get some more veggies in. Whether you order a salad as an appetizer, double up on steamed spinach with your entree, or nurse a green juice throughout your meal, you’ll be adding in nutrients that digest better and make your body feel amazing.

5. Ask for condiments on the side
I hate to break it to you: Most sauces and dressings served at restaurants are laden with sugar, salt, artificial additives, and other hidden ingredients that may include common allergens like soy and gluten. If you’re ordering a salad to get in some more good-for-you nutrients, the added sugar or artificial ingredients in the dressing typically aren’t worth how they make you feel IMO. The good news is getting any sauces or dressings on the side gives you control over how much you use. You can also try asking for healthier alternatives, such as pesto, salsa, guacamole, extra virgin olive oil, and balsamic vinegar.

6. Listen to your body on portion size 
News flash: Most dishes served at restaurants in the U.S. are at least twice the portion of what would satisfy us and fill us up. If you’ve been taught not to waste food since you were a kid and belonging to the clean plate club is all you’ve known, listen up. Many of us are in the habit of eating whatever is in front of us. So at restaurants with large portions, this means eating until we feel stuffed, uncomfortable, and even sick. Check in with your body frequently to identify when you’re feeling satisfied and no longer enjoying the food in front of you. 
Another tip? Try ordering family style to share entrees, appetizers, or dessert when out to dinner with others. Or if you identify with Joey Tribbiani and sharing food is not in your vocabulary, consider asking for a to-go box before you start digging into your meal. Tomorrow’s lunch? Check. 

7. Drink more water
Healthy women consider H20 their BFF, so first things first when you get seated at the table: Order a tall glass of water and keep ’em coming. Staying hydrated throughout your meal can also help slow down your eating. This allows you to check in with your hunger and fullness cues to prevent overeating. If you decide to have an alcoholic bevvy with your meal, adopt healthier ways to knock it back. Sip mindfully to fully enjoy the drink. Opt for a cocktail with fresher ingredients instead of sugars and syrups. And don’t forget about your trusty glass of water.

8. Eat mindfully 
Let’s face it: With the hustle of everyday life, we’re inundated with distractions. Between work emails, TikTok, and the latest Netflix binge, it’s easy to rush through meals without so much as a pause. The next time you’re dining out, make it a point to use all of your senses to eat with intention. Take in how your food looks (yes, eating with your eyes is a real thing), its aroma, textures, flavors, and how it makes you feel. It’ll force you to slow down, be present, and savor the experience with your friends or date. If you find it difficult to practice mindful eating, put your utensil down every few bites to develop an awareness of your food and the moment. Trust me: Your digestion will thank you. 

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Have you ever wondered why your friend can eat dairy without any side effects while you suffer from bloating? How can one person swear by the keto diet while someone else sees no difference? According to Boston Medical Center, an estimated 45 million Americans will try a diet plan each year. Maybe you’re among the millions who have dabbled with keto, vegan, Atkins, Mediterranean, or one of the many other diets out there. You’ve spent time trying different food combinations or rearranging your eating schedule. You’ve told yourself it would all be worth it because this diet will be the one that works. Yet, now you’re six months down the road and don’t see the results you had hoped for.
There’s a reason diet culture is overwhelming and disappointing. The truth is, our bodies are all different. While one diet may make your friend, sister, or coworker feel amazing, it might not be the right fit for you. We’re all about ditching diets and eating whatever makes your body feel good, but there may be an explanation for why different ways of eating work for different bodies.
Enter: the Blood Type Diet. Founded by Dr. Peter J. D’Adamo, the Blood Type Diet provides individualized solutions for each person’s blood type. Instead of looking at one diet as a solution for everyone, the Blood Type Diet breaks down each person’s blood type and uses that information as the basis for nutrition. I’m usually turned off by anything with “diet” in the title, but this one seems different. It proves that diets are not a one-size-fits-all method. Read on for my deep dive into what the Blood Type Diet really is and whether or not it’s worth trying out.

What is the Blood Type Diet?
As Dr. D’Adamo explains in his book Eat Right For Your Type, there are four universal blood types: Type O, Type A, Type B, and Type AB. Each type possesses a different antigen with its own chemical structure. Your blood type plays a huge role in how you absorb nutrients. This means that your blood not only affects how you respond to infections, stress, and bacteria, but it also affects the body’s response whether you eat a croissant or eggs for breakfast.
In his research, Dr. D’Adamo found that different foods have different lectins, and those lectins produce a chemical reaction between blood and the food you eat. Sometimes the reaction leaves us feeling satisfied and energized, while other times, the reaction causes us to feel symptoms like indigestion, bloating, or fatigue. The Blood Type Diet looks at how different lectins in foods are absorbed by different blood types. Eating based on your blood type can increase nutrient intake, improve gut health and digestion, and support overall immune function, according to Dr. D’Adamo.
Of course, nutrition is only one piece of the puzzle. Any wellness method is incomplete without factoring in the role of stress and exercise. (We can eat all the healthy food we want, but unless we also factor in high-stress levels and a sedentary lifestyle, we won’t feel our very best.) Dr. D’Adamo agrees. So, he’s included research on how different blood types need different forms of exercise to cope with stress, as well as a stress and exercise plan for each blood type.

Recommendations for each blood type
If you’re Type O
Dr. D’Adamo found that people with Type O blood respond best to a diet based on animal proteins while avoiding dairy and grain products. “Type O’s can efficiently digest and metabolize meats and seafood because they tend to have high stomach-acid content,” he explained. But it’s important to balance meat products with vegetables and fruit to avoid over-acidification. When it comes to exercise, he recommended intense physical exercise like HIIT or weight training because it “makes the muscle tissue more acidic and produces a higher rate of fat-burning activity.”

If you’re Type A
For Type A’s, Dr. D’Adamo recommends limiting meat and dairy products, as they are poorly digested, but moderate quantities of seafood (3-4 times a week) can have beneficial effects. Focus more on plant foods like fruits, vegetables, nuts, seeds, grains, etc. Type A’s can tolerate wheat products and gluten more than other blood types. But they shouldn’t eat in excess, or else their muscle tissue will become overly acidic. For exercise, Type A’s thrive by engaging in gentle and meditative movements to help manage stress, such as yoga, Tai Chi, stretching, walking, or Pilates. 

If you’re Type B
Type B’s can benefit from a balanced diet of all types of foods, including meat, dairy, seafood, and grains. However, Dr. D’Adamo suggests limiting corn, buckwheat, lentils, peanuts, and sesame seeds, as they contain a certain lectin that affects the efficiency of your metabolic process. This results in fatigue, fluid retention, and hypoglycemia. As for exercise and stress, Type B’s are able to manage stress well. They do best with moderate activities such as tennis, hiking, cycling, walking, yoga, jogging, or light weight training. 

If you’re Type AB
For those with the rarest of all blood types, Type ABs, their plan requires a combination of the Type A and Type B plans. Unlike Type A’s, meat in small portions can be beneficial. A balanced diet of all foods works for your system—including dairy, grain products, fruits, and vegetables. The key with Type AB is portion size and frequency, so eat smaller meals more frequently. When it comes to exercise, Type ABs have inherited a Type A stress pattern. So, Dr. D’Adamo recommends following the Type A exercise plan of gentle movement to help decrease stress. 

The verdict
We like that the Blood Type Diet is a personalized wellness plan that looks at a person’s genetics and bio-individuality. However, use it as a starting point or a way to experiment when finding what works best for your body. Don’t follow the plan to a T. As with every diet, some experts swear by it while others disagree. For example, Dr. Josh Axe, DNM, CNS, DC—a leading doctor and founder of Ancient Nutrition—believes that the Blood Type Diet may help some people, but it’s not necessarily the best for everyone. There are other factors that determine how we digest nutrients than just blood type, like hormones.
Bottom line: The best way to determine what foods to eat and what exercise to do is to listen to your body. Period. Looking to your blood type for insight on nutrition and movement might make you feel amazing, but the same effects can be achieved in other ways too. The Blood Type Diet isn’t necessarily for everyone, but it shows that diets need to be more personalized and cater to an individual’s body type, food preferences, and biological history. Our bodies are all different, and how we eat should cater to that uniqueness. If you’re thinking of experimenting with the Blood Type Diet, talk to your doctor and know that your body is always the #1 expert about which foods and exercise are best for you.

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My grandfather always said a few words that have guided and haunted me throughout my life: “You have to try something 12 times before you can be sure you don’t like it.” Though the exact numbers vary, there’s some science to back up the adage. I expected this to apply to seafood, wine, and anything else considered an acquired taste. But, I was surprised to discover that it also described my experiment with the wellness supplement du jour: AG1, by Athletic Greens. 
While I’m not one to fall prey to influencer marketing, I have to say Athletic Greens’ partnering with all my favorite social media personalities worked its strategic magic. If they were hooked, I’d have to imagine that I might also benefit from the stuff.
So, with one too many aesthetically pleasing Reels of pretty people prepping the green stuff, a few five-star recommendations from friends, and a podcast promo code, Athletic Greens had broken me down. I, too, was curious whether this seemingly miraculous, science-backed blend of 75 vitamins and minerals could do my mind and body some much-needed good.
I placed my order and dove in, prepared to be amazed—or potentially disappointed. This is my honest review.

In this article

What is Athletic Greens?
To start, let’s break down Athletic Greens’ history. Founded in 2010, Athletic Greens is most known for its flagship product, AG1. The greens powder combines vitamins, minerals, and nutrients designed to promote gut health, support immunity, boost energy, and help you recover faster from workouts and physical activity.
According to CEO Chris Ashenden, the brand’s focus is on “foundational nutrition.” I assume this speaks to the product’s role in supplementing a healthy lifestyle, helping to fill the nutritional needs our everyday diet might not satisfy. 
Anecdotally, I began to take note of the brand a couple of years back, when it seemed like every health site and wellness influencer was taking AG1 daily. I can pinpoint the exact moment my interest was fully piqued, and I gave the brand a follow on social media. I was deep into one of my favorite podcasts, The Blonde Files, when host Arielle Lorre (whom I can thank for my promo code) called AG1 one of her “wellness non-negotiables.” And though I felt the power of influence at play, I held onto the memory of that minute-long ad. If all I had to do was buy, mix, and drink liquefied powder for enviable energy, then maybe I was being naive, but I wanted in.

How is AG1 different from other greens powders?
While I’m referring to the supplement as a greens powder throughout this article, Athletic Greens is adamant about being much more than simply a substitute for your dark leafy greens. The recommended daily serving—a single scoop—supplies: 
vitamins and minerals to support immune health and strengthen your nervous system
prebiotics and probiotics to provide digestive support
superfood-derived phytonutrients that support the microbiome
immune-supporting mushrooms 
adaptogenic herbs and antioxidants to relieve stress and provide metabolic and energy support

My AG1 ritual
AG1 is pricey. I purchased the single, 30-day subscription for $79. With your order, you get a month’s supply of AG1, a storage jar and shaker, and five “free” travel packs. On top of that, my shipping cost was $9. While it might not seem like much, I had to grit my teeth in this heyday of free shipping. Thankfully, you can cancel your subscription anytime, so the commitment was relatively minimal.
I set out to see how AG1 would fare with my already-established wellness routine. That meant working out on the same schedule as I always do, aiming for the same amount of sleep, and not making any major changes to my diet. While my week on AG1 was by no means a deeply scientific study, I wanted to know if I would feel any different by simply adding the supplement to my everyday habits.

Day 1
As suggested, AG1 was the first thing I consumed in the morning. Before my coffee and avocado toast, I mixed a scoop of AG1 with eight ounces of water. My package came with a branded wide-mouth water bottle exclusively designed for getting my greens in liquid form. After securing and shaking the bottle, I undid the lid to uncover a frothy, mossy green beverage. 
Hesitant but curious to consume the vanilla flavor reviews claimed, I took a sip. My first thought? There’s no way I’m finishing this. IMO, the taste was far too sweet. Though it had a slightly fruity, tropical tang, the dominant taste was unmistakably artificial and, frankly, gave me a headache. All in all, it took me about two hours to finish the whole thing (baby sips, folks).
I carried on with my workout as planned. Because this was my first day, I didn’t notice any shift in my energy or how I felt overall. My main takeaway from the kick-off of my experiment was: How the heck am I going to make it through this week?

Day 2
I woke up feeling a little more determined to discover the crave-worthy flavor of AG1 that everyone’s been touting. Adopting a different approach, I shook up my scoop with water and ice. That drop in temperature made a significant difference. When I drank the AG1 this time, it had a clearer, crisper flavor and mouthfeel. It was less sludgy than the day before. (Though I swear, I shook it as hard as I could.)
Feeling like a wellness girly, I plopped my AG1 down next to my laptop as I started my day sifting through my inbox. Though the placebo effect was obviously at play, something about having that green bottle next to me made me feel a bit more productive. There are worse things.

Day 3
At the tail-end of my period today, I woke up and noticed that my skin was significantly clearer than it had been the day prior. It was brighter than it usually is at this point in my cycle. I went to the kitchen, shook up my AG1, and found that I was already beginning to get used to the flavor. My initial impression was that of a slightly thinner green juice. It felt like the flavor had been engineered to mask something particularly unsavory. But I was coming around to it. At this point, I may have even liked it.
That morning, I texted a few friends who had tried Athletic Greens. They confirmed that the taste takes a little getting used to. For most, they began to look forward to their daily dose of AG1 between their third and seventh day—props to me for being on the early end.

Day 4
Athletic Greens’ Instagram is full of ideas for consuming their product beyond the ol’ H20 standby. So, I tried their ultimate summer smoothie bowl recipe to mix things up halfway through my trial. I found that the previously offending flavor was completely masked by adding almond butter, banana, apple, dates, and oat milk. I could see this becoming a go-to breakfast. And while the blood-sugar-balancing enthusiasts might protest this smoothie’s glucose overload, pairing your fruits with the almond butter’s healthy fats is a solid way to mitigate the spike.
This was the first day I noticed a subtle physiological change. I had more energy during my afternoon barre workout and—day five spoiler—wasn’t at all sore when I woke up the next day. 

Day 5
The wake-up this morning was one of the best I can recount in recent history. With little effort, I got up immediately to my 6:30 a.m. alarm and went straight into a few morning stretches and a brief meditation. While I would consider myself a morning person, this level of alertness was out of the ordinary. Mentally, I felt sharp, aligned, and motivated to transition to my to-do list.
I made the same AG1-infused smoothie as I did the day before and discovered an additional burst of energy after finishing my glass. I made it through my morning to-dos while staying on-task and focused. Thanks, AG1.

Day 6
While my wake-up call wasn’t as miraculous as yesterday’s, I did sleep soundly and awoke feeling rested. Craving my usual savory breakfast (a slice of avocado toast with a poached egg), I opted for AG1 and ice water. Interestingly, it took until today to notice that my craving for a second mid-morning coffee had disappeared entirely. Instead, my single cup sufficed in terms of both my energy levels and feeling satiated post-breakfast.
I often fall victim to the dreaded 3 p.m. slump, but today, I managed to push through all my end-of-day tasks and even enjoyed a 45-minute workout. To say that my energy levels stayed steady throughout the day would be an understatement. I’m not an evangelist of wellness (meditation aside), but when something solves my dwindling energy, I have to shout it from the rooftops. I noticed an easy wind-down after dinner and was able to fall asleep quickly and soundly. That’s a lot to be said for someone who deals with occasional bouts of insomnia.

Day 7
I started this journey unsure of how I’d make it to this point. In hindsight, however, things turned out for the better on day three. By now, my daily rhythms came to expect the AG1 before all else, and I have to admit: There is something comforting and ritualistic about sipping on it first thing. 
While I said I wouldn’t make any significant changes to my diet, I did notice that the supplement naturally inspired me to make nutrient-dense choices. I kept up a consistent pattern of greens throughout the day: a protein-packed salad for lunch, a green smoothie for a snack, and a tall pile of roasted broccoli to accompany that night’s meal. Something about doing good things for my body in the morning inspired me to keep up the momentum all day long. Can AG1 inspire a mindset shift? The correlation likely isn’t strong enough to call it fact, but after a week on the greens powder, I can confirm with confidence: The results I saw this week were enough to keep me going.

The takeaway
I still have about 20 servings left in my first shipment of AG1, and I will see it through to the end. Admittedly, a week isn’t enough time to feel the long-term benefits build up. Of course, the price point marks a steep barrier to entry, and as many nutritionists will confirm, you don’t need a fancy supplement to meet your daily requirements for vitamins and minerals. But with the positive results I experienced, I can confirm that it’s worth the hype. 
Ultimately, this is a convenient product that played into my brain’s positive reward centers—and that’s not a bad thing! The routine of prepping AG1 each morning before breakfast (or as a part of my morning meal) signaled that I was doing something good for my body. It helped set the foundation for those habits to continue throughout the day. A transformed perspective and more energy? That’s what we like to call a win-win.

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