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      2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

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      When serving up food for guests this season, remember that more is more. A variety of dishes that pile up on the plate feels so satisfying and sharing the flavours together creates that summer sharing vibe: fun and easy. These side-dishes add carbohydrates and a portion of vegetables to a meaty main dish, but they also accompany giant salad platters perfectly, adding bulk to an otherwise smaller meal. Try these simple but flavourful side dishes to get everyone talking at your next get-together.
      READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight
      Creamy Baby Spinach
      The texture of creamed spinach but without the cream and, arguably, more flavour.
      What You Need1 tbsp olive oil1 large onion, finely chopped3 cloves garlic, finely chopped400g baby spinach, washed and stalks removed2-4 tbsp finely grated ParmesanFreshly ground nutmegSea salt flakes and freshly ground pepper
      MethodIn a medium pot, saute the onion and garlic over medium heat until softened but without colour. In the mean time, finely slice the spinach. Add the spinach to the pot and cook, stirring, until reduced in volume. Still stirring, gradually add enough parmesan until it looks creamy and sticky. Season with salt, pepper and nutmeg and serve.
      READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes
      Potato Gratin
      In this gratin the potatoes cook in chicken stock rather than milk and cream. It’s light, crisp on top and has a savoury kick.
      What You Need600g potatoes, peeled and very thinly sliced¾ cups chicken stockSea salt flakes and freshly ground black pepperButter or olive oil (optional)
      MethodPreheat the oven to 200C. Butter a gratin dish. Toss the potatoes with the chicken stock and season well. Layer the potatoes in the dish and, if you like, dot the top with butter or drizzle with a little olive oil. Bake for about one hour – when it’s cooked a knife should pierce the potatoes easily and top will be crisp and golden.
      READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce More

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      10 Healthy Summer Recipes You Can Make In Under 20 Minutes

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      Healthy summer recipes are easy enough: add fresh, crisp ingredients, toss and enjoy. But iceberg lettuce and a plain vinaigrette don’t have to be the be-all and end-all of your summer diet. When creating healthier recipes, there are so many ingredients that pack flavour but don’t add excess kilojoules to your plate.
      Right now, you want food that’s fresh and fast – and that features the season’s bounty of healthy ingredients. These recipes from creative culinary guru Mark Bittman do all that. Best of all, each one takes less than 20 minutes to make!
      Healthy Summer Recipes
      1. Feta and Watermelon Salad
      Combine watermelon balls or cubes in a bowl with crumbled feta cheese, sliced radishes, chopped fresh chives and a few drops of olive oil; toss well. Spoon over a crisp wedge of iceberg lettuce, being sure to use all the extra juice left in the bottom of the bowl.
      2. Deviled Eggs with Crab
      Hard-boil eggs; meanwhile, combine crab meat with a spoonful of Dijon mustard and mayonnaise or yoghurt, lemon juice, diced red bell or small salad pepper, paprika and cumin; sprinkle with salt and pepper. Run eggs under cold water, shell and halve them, remove and mash the yolks into the crab mixture; stuff into the whites. Sprinkle the top with chopped parsley (or caviar, for that matter).
      Mark’s Tip: Buy fresh crab meat or use chopped cooked prawns.
      3. Rocket with Balsamic Strawberries
      Hull and slice about two cups of strawberries and place them in a large salad bowl. Toss with two tablespoons of balsamic vinegar and several twists of the black pepper grinder. Let it sit for five minutes. Add a bunch of rocket, some crumbled goat’s cheese and a sprinkle of salt; drizzle with olive oil and toss.
      READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce
      4. Prosciutto, Peach and Mozzarella Salad
      For each person, cut a fresh peach into eight wedges. Tear prosciutto and sliced mozzarella into bite-size pieces. Dress mixed greens with olive oil, lemon juice, salt and pepper. Toss in the peaches, prosciutto and cheese.
      5. Wholewheat Spaghetti and Cucumber with Dipping Sauce
      Boil and salt water for pasta; meanwhile, combine a quarter cup of chicken stock or water, three tablespoons of soy sauce, two tablespoons of a little honey mixed with warm water, and a teaspoon of sugar in a bowl; mix to dissolve the sugar. Cook the noodles until al dente, then rinse under cold water. Serve a nest of the noodles along with sliced cucumbers in a bowl (set it over ice cubes if you like), with a small bowl of the dipping sauce on the side garnished with chopped spring onion.
      Mark’s Tip: Add a bit of freshly grated ginger or wasabi for more spice, and top with bits of cooked meat or tofu.
      6.Courgette and Dill Soup
      Grate a couple of courgettes. Cook a chopped onion in butter until softened, then add the courgette and stir until softened (five minutes or so). Add vegetable or chicken stock and bring to the boil; simmer for about five minutes, then purée until smooth. Season with salt and pepper and lots of fresh chopped dill.
      Mark’s Tip: For a richer texture, add fresh ricotta, sour cream or yoghurt while puréeing.
      READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping
      7. Fish Tacos
      Cook a chopped red onion in olive oil for a minute or two. When it’s soft, add a big pinch of ground cumin or coriander and some salt and pepper. Keeping the heat relatively high, add about 450g of fish fillets (white fish works well here; you can also try crab or prawns) and stir to break them into chunks, cooking until they’re just opaque. Remove from the heat, squeeze lime juice over the mixture and scrape up any browned bits from the bottom of the pan. Warm corn tortillas and fill with the fish mixture. Top with shredded cabbage, chopped tomato, a splash of hot sauce (red Tabasco is good) and a dollop of sour cream.
      8. Honey Eggplant
      Combine half a cup each of chopped parsley and breadcrumbs with three tablespoons of olive oil, two tablespoons of honey, a minced garlic clove and a pinch of salt. Cut one large or two medium eggplants crosswise into 2.5-centimetre slices and score the top of each slice.
      Put the slices in a dish and spread the breadcrumb mixture over the tops, pressing it into the slits. Partially cover with wax paper and microwave on high for about five minutes. Remove the paper and cook for another two or three minutes, until very soft. Sprinkle with lemon juice and serve with yoghurt on the side.
      9. Korean Braaied Beef
      Slice a fillet steak into two-centimetre pieces. Mix together a teaspoon of sesame oil, a tablespoon of brown sugar, three tablespoons of soy sauce, a tablespoon of a little honey mixed with warm water, two minced cloves of garlic and a pinch of dried chilli flakes. Brush the meat with the sauce and braai until it begins to crisp (about two minutes per side), basting frequently. Serve the beef sprinkled with toasted sesame seeds and chopped spring onions.
      READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad
      10. Spicy Braaied Pork with Peach Marmalade
      Combine a quarter cup of peach or apricot preserve with some minced garlic, a tablespoon of olive oil, a tablespoon of soy sauce, half a teaspoon of mustard powder, a pinch of cayenne pepper and salt. Coat thin, boneless pork chops with the marmalade and place on the braai, taking care not to let the marmalade burn. Slice fresh peaches or apricots in half and remove the pits; sprinkle with salt and cook flesh-side down until they start to brown and just soften. Serve the fruit with the pork. More

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      6 Hacks Healthy Women Use When Drinking Alcohol During the Holidays

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      It’s hard to think of this festive season without some holiday cheer (read: booze). Whether you’re hosting a Friendsgiving, coming as the plus one to your SO’s company holiday party, or making an obligatory appearance at Aunt Mary’s annual gathering, alcohol is often the common denominator. There’s no denying holidays are synonymous with a seemingly endless flow of libations and feasts complete with the usual suspects: turkey, stuffing, mashed potatoes, apple pie, sugar cookies. But if you’re looking for hacks to enjoy your mulled wines and apple cider cocktails in moderation rather than going cold turkey ahead of Dry January, I’ve got good news: You can have your cake and eat it too. Read on for a how-to guide on drinking during the holidays—healthy women edition. 

      What is considered “healthy drinking?”
      When it comes to taking a healthy approach to drinking alcohol, there’s no one-size-fits-all solution. We each have our own definition of a healthy amount and cut-off number, which varies depending on our biological sex, age, health, and body composition. It also doesn’t help that alcohol and health is a subject long disputed by wellness experts. While some studies promote the health benefits of alcohol like red wine, other studies and experts say no consumption of alcohol is healthy. 
      If you’re looking for a general rule of thumb, Christine Kingsley, an advanced practice registered nurse (APRN) at the Lung Institute, broke it down for us: “Practicing healthy drinking limits them to three or fewer regular alcoholic drinks per day.” (It’s also important to keep in mind that not all drinks are created equal: a true serving of alcohol is 1.5 ounces of distilled spirits (think: gin, vodka, whiskey), 5 ounces of wine, and 12 ounces of beer.)
      She also cited that less alcohol-digesting enzymes and more significant hormonal alterations due to menstruation and birth control contribute to our diminished ability to process alcohol, so mindful drinking is key. Bottom line: Always listen to your body. Is it giving you cues that you’ve had enough after knocking back two pomegranate mojitos? Instead of limiting or shaming yourself for what you do drink, know what your personal limits are and practice a mindfulness-based approach to drinking.
       

      Hacks healthy women use to sip smarter during the holidays:

      Keep the water coming 
      When it comes to H2O, healthy women don’t mess around, especially if they’re enjoying a drink. So the first order of business when you arrive at your holiday soiree? Start with a large glass of water and lemon before you start drinking to fill your stomach and prevent over-drinking à la Kingsley. Then, to nip dehydration in the bud, double-fist it, except make it your drink of choice and water. “It’s one of the oldest, but smartest tricks in the book: After every glass of alcohol, consume a glass of water,” said Kylene Bogden, a registered dietitian nutritionist and Co-Founder of FWDfuel. “This allows your body’s natural detoxification system enough time to properly filter, leading to more restful sleep that night and less of a hangover the next day.” Enough said. 

      Eat well-balanced meals before and after consuming alcohol 
      Before you pour yourself a tall one, avoid the all-too-familiar hangover by filling your stomach with nutritious foods. “Be sure to consume a protein-rich meal or snack, ideally before you take your first sip of alcohol or alongside the drink,” Bogden suggested. “This slows your body’s digestion of alcohol, therefore ensuring better blood sugar control and less intoxicating effects of alcohol.”
      Healthy women know that a light meal or bite here and there won’t cut it if you’re planning to bottom’s up! If you have a get-together in the evening, Bogden encouraged starting your day with a balanced breakfast and appropriate meals and snacks to follow. And PSA for those first-thing-in-the-morning coffee drinkers: Downing coffee on an empty stomach is a recipe for disaster for your cortisol, and adding alcohol to the mix without the proper fuel can harm your metabolic health. So nourish your body with good-for-you eats (AKA protein, whole grains, and healthy fats) before and while you drink.

      Reach for healthier options
      Plain and simple: Pass on the mixed drinks high in sugar that leave you with nothing more than a sugar-induced coma and hangover (looking at you, spiked eggnog). Instead, stick with a single, clear alcohol, like vodka, tequila, and gin. “The colors and flavors are the very things that make these drinks silent killers,” warned Kingsley. “Their characteristics motivate you to consume more, potentially resulting in over-drinking and dehydration.” 
      Another tried-and-true substitute to sugary cocktails? “Opt for wines. Red or white wine is a great alternative for alcohol during holiday gatherings because they take longer to drink and, therefore, promote moderate drinking,” Kingsley explained. “Wines can also offer health benefits through their antioxidant properties.” Or switch it up with non-alcoholic bevvies. From bubbly and spirits to beer and wine, take your pick of booze-free refreshments that pack in flavor without the undesirable side effects of alcohol, caffeine, added sugars, and artificial flavors. 
      I’d be remiss if I didn’t mention this drinking trick healthy women always keep up their sleeves, thanks to Caitlin Carr, MS, a registered dietitian: Dilute your drink with carbonated or sparkling water and make it a spritzer, especially when the family bartender (AKA Dad) tends to have a heavy hand. You’ll get a boost of hydration with every sip. 

      Make a plan
      Whether it’s establishing a drink curfew, limit, accountability partner, or all of the above, have a plan of action before your festivity. Healthy women curb their alcohol intake 3-4 hours before bed, otherwise booze can disrupt their Zzzs (beauty rest is a non-negotiable, after all!). And they put realistic goals in place when setting their drink maximum. Maybe you nurse one nightcap all party long, take two swigs of a bevvy and call it a night, or sample a few festive drinks with friends—only you can determine what’s best for you. If you know you tend to overdo it when you’re in a celebratory mood, consider putting a buddy system in place. Check in with one another and monitor how much you and your drinking buddy are consuming—not just at one given party, but also over the days leading up to it. You can thank each other later. 

      Set boundaries
      Peer (or family) pressure is real, ladies. We all have that well-intentioned aunt who nudges us to have “just one more drink” with her at the Christmas family function. Or as soon as you arrive at the cookie swap, your hostess-with-the-mostest friend asks, “Can I get you a drink?” Be prepared with a response in mind, like “No, thank you. I’m done for the night,” or “I’m opting out tonight, but I appreciate the offer.” Healthy women know when to draw the line and say “no” because drinking should always be a choice and not an obligation. Being open and honest with your loved ones about your health goals can help clear the air and set the tone for future meet-ups. And if you’re invited to an event you know will be overflowing with alcohol, it’s OK to forgo it all together (JOMO, FTW). 
       
      Have supplements at the ready
      Throwing a few back with the support of some supplements can mean the difference between waking up bright-eyed and bushy-tailed and facing the morning-after misery. “Start supporting your body’s natural filtration system (kidneys and liver) before you feel poorly,” Bogden advised. “In my practice, I recommend a B complex vitamin washed down with an electrolyte-rich beverage immediately after your last drink of the day and one serving of activated charcoal right before your head hits the pillow.” Other must-haves to add to your don’t-leave-home-without emergency drinking kit? N-acetyl cysteine (NAC) and milk thistle. Taking them prior to drinking, before bed, and the day after can enhance the liver’s function in metabolizing alcohol. Before adding said supplements to your routine, first check with your doctor or nutritionist. While there aren’t any guarantees to prevent a hangover (except for sobriety, of course), these natural remedies come pretty darn close.

      8 Secrets Healthy Women Always Use When Eating Out More

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      You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce

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      These summer rolls are a great way to slip some fresh veggies into the mix! We’ve swapped out rice paper rolls for baby spinach leaves – more nutrients – and the pickle gives this dish a zingy, juicy crunch. These summer rolls are low-carb, healthy, low-kilojoule and pack a flavour punch. You’ll be having thirds and fourths before you know it.
      Here’s how to make leafy summer rolls with an Asian-style dipping sauce…
      Asian summer rolls
      Ingredients 
      – 12 large baby spinach leaves– 2 baby/Mediterranean cucumbers, julienned– Crispy onion sprinkle– Beetroot microgreens– 12 long chives, blanched
      For the pickle
      – ½ cup lime juice– 2 tsp sugar– 2 medium-sized carrots, julienned– 2 thumb-sized pieces of ginger, julienned– 2 long green chillies, seeded and julienned
      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
      For the dipping sauce
      – 2 tbsp soy sauce– 1 tbsp balsamic vinegar– 3 tbsp water– 1 tsp red spring onions, sliced
      Summer Rolls With Sauce: Method
      1/ Make the pickle by mixing the lime juice and sugar in a bowl, then add the carrot, ginger and chillies and toss well. Leave for 10 minutes.2/ Mix together all ingredients for dipping sauce and set aside.3/ Place some of the carrot pickle on a spinach leaf, add some cucumber, a little of the onion sprinkle and one or two micro greens. Roll up and tie with a blanched chive.
      SERVES 12. Per 71g serving or bundle: 85kJ, 0g fat (0g sat), 5g carbs, 210mg sodium, 1g fibre, 1g protein
      READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
      Cook’s note
      These need to be made fresh just before serving. If you can’t be bothered with the finicky task of wrapping and tying each roll, spoon the filling into individual baby gem lettuce leaves and serve the dipping sauce with a spoon, so guests can spoon it over the filling just before eating. More

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      I Replaced My Morning Coffee With This Viral Alternative—Here’s How It Went

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      My friends have always joked that they wouldn’t recognize me without a warm beverage in hand. Yes, I was that girl in the mid-2010s, perpetuating the “I studied abroad” cliché of taking pics in any and all Parisian cafés. However, I’ve never considered myself a coffee addict. I enjoy a warm drink in the morning, but don’t need the caffeine to stay awake. So while my life is punctuated by these coffee-adjacent rituals and routines and I enjoy the habits I’ve associated with it, I’m all for shaking things up. I’m on the hunt for a caffeine-free alternative that adds health benefits in addition to the coziness and warmth of my morning coffee. Especially as we near the coldest time of year, I’m in need of a few more bevvie options to stay cozy during the Chicago winter. Enter: MUD WTR.

      What is MUD/WTR?
      What’s in a name? Sure, MUD/WTR might check the on-trend boxes of including a backslash and dropping most of the vowels, but… mud? Turns out, there’s intention behind the moniker. A video posted on the brand’s YouTube channel shares some insights. In a post-Mad Men world, it’s clear that much of what we buy is influenced by a brand’s or product’s image. “Instead of playing the cute-name game, we decided it’s what’s on the inside that counts,” said MUD/WTR founder and CEO Shane Heath.
      As for what’s inside, every scoop of MUD/WTR contains a long list of superfoods. Cacao, masala chai, turmeric, cinnamon, and four types of mushrooms: chaga, cordyceps, reishi, and lion’s mane. With this buzzy blend of wellness-oriented ingredients, MUD/WTR claims to boost focus and energy during the day while ensuring sound sleep at night.
      As with most wellness products, there’s a financial barrier to entry. The Morning Ritual Starter Kit—which includes a 30-serving tin of mud, a frother, samples of the brand’s creamer, sweetener, and :rest (MUD/WTR’s evening elixir)—sets you back $40 a month. But if you compare one serving of MUD/WTR per day to a cup of coffee purchased outside of your home, there’s no comparison. We’re talking about $1.33 per cup of MUD/WTR versus whatever you pay at your local coffee shop. Before even thinking about replacing my beloved coffee, I needed to try it out. Read on for my ritual, whether or not I actually felt health benefits, and if it’s worth the hype. 

      My MUD/WTR ritual
      With new brands popping up on our social feeds every day, there are countless options for buzzy coffee alternatives. And I won’t lie—I’m mostly suspicious of any ad sent my way. But to prove the power of word of mouth, my sister had recently shared that she’d tried MUD/WTR and was obsessed. This is coming from a girl who’s an avid hiker, cross-country skier, half-marathon champ, and a hockey player. If there’s anyone whose wellness recommendations I’ll trust, it’s hers.
      As I said, she was obsessed—not only with how good she felt (she wakes up at 5 a.m. for morning runs with enviable energy), but how much she liked the taste. While she admitted that it tasted nothing like coffee, she did love the drink’s spicy-sweet flavor. Unlike me, my sister consumes coffee in abundance, drinking sometimes four cups a day. But in a matter of weeks, she’d completely kicked the habit and was all in on MUD/WTR.
      So when I had the opportunity to try MUD/WTR for myself, it was a hard yes. I maintained my reservations: Would it be worth the price? Would I feel focused and alert? Most importantly, would I like how it tastes? I gave my darling beans a temporary goodbye and dove in. This is how my week on MUD/WTR went.

      Day 1
      Wanting an easy transition into my experiment, I started my MUD/WTR ritual on a Saturday. I had low-key plans for the day: clean up around the house, grocery shop with my partner, catch up on my reading, and go for a long walk in the afternoon. So if I did end up missing the caffeine boost, no part of my day would suffer. I like to drink my coffee before breakfast, so I headed into the kitchen to make my MUD/WTR first thing. I dove into the kit’s guidebook for inspiration, following the recipe for a Mud Latte 2.0. A tablespoon of MUD/WTR, a tablespoon of the creamer sample (coconut milk and MCT oil), and a little steamed almond milk. Here’s how it’s done:

      Add 1 tbsp of mud to a mug
      Add 1 tbsp of creamer
      Add hot water and mix with the frother
      Top with steamed milk

      My initial thoughts: It sure looked like a latte, with a fluffy, frothy texture, and a few bubbles for good measure. While I knew it wouldn’t taste anything like my morning coffee, I was surprised to discover that the flavor was earthier than I anticipated. The website’s copy tells you to expect a flavor “like masala chai and hot coco had a baby. A really healthy baby.” I won’t lie—the “healthy” part came across the strongest. But as someone who’s come to enjoy a cup of of slightly sweetened cacao, I trusted this was something I could get used to.

      Day 2
      I had an epiphany: maybe my single cup of coffee is taking a toll on my sleep. Because readers, the previous night’s sleep was heavenly. I never have a hard time falling asleep and I tend to get a solid, uninterrupted snooze. But I woke up this morning feeling completely refreshed and restored. And as someone who can’t sleep in past 7 a.m., to get a solid nine hours and open my eyes at 8 a.m. was a dream come true.
      The guidebook contains six recipes, so this morning I opted for the Slightly Sweet Mud Latte. It was essentially what I had made the day prior, but I omitted the steamed milk and added a tablespoon of the brand’s sweetener to the mix. This was definitely better than yesterday’s drink because the sweetener-creamer combo masked the earthy flavor.

      Day 3
      I started the day with a 6 a.m. barre class, and afterward, I noticed my body felt strong while my entire being felt calm. Not tired, just calm. Sometimes after I work out (especially in the early morning), I feel a frantic kind of buzz move through my body, and the feeling can get exacerbated when combined with start-of-the-week work anxiety. But I got home feeling focused and clear-headed, ready to take on my work day.
      I got caught up with a few work tasks and didn’t make my mud until later in the morning. Relying on the trusty guidebook, I decided to make the Mud Shake—essentially a mud-infused almond butter banana shake. Spoiler: It was way more delicious than that description makes it sound. In a blender, mix together a tablespoon of mud, almond butter, a banana, and ice. The result is a smooth, slightly frothy, thick smoothie that I could definitely drink every morning.

      Day 4
      Similar to my experiment with Athletic Greens, it took a few days before I hit my stride. While I never have a hard time getting out of bed in the morning, today I shot up not only feeling energized, but also motivated to make my way through my to-do list. By this point, I was feeling committed to my Mud Shake and blended up another. To round out my breakfast, I had a protein bar and a bowl of fruit. 
      My high-vibin’ energy continued all throughout the day. I typically experience a mid-afternoon slump and either grab something sugary or take a 10-minute walk. Today, I opted for the latter and didn’t crave my usual sweet snack (though I did make this pumpkin bread over the weekend and opted for a slice after dinner #balance).

      Day 5
      Another day, another early morning workout (my motivation and energy is at its peak!). This morning, I felt both grounded and energized as soon as I opened my eyes. Bonus: This was one of the best workouts of my life. I was able to bring intention to every movement and posture, connecting to my body in a way I hadn’t before.
      I mixed up my Mud Shake again in the morning, and in the evening post-dinner, I brewed a cup of the MUD/WTR Rest—the brand’s calm-inducing, caffeine-free blend. I added a little honey to sweeten it and was surprised to find that I liked the flavor a lot more than my plain morning mud. The rooibos gave a slightly caramel flavor, and though I’ve never enjoyed the taste of ashwagandha in the past, it was mostly covered up by the spicy cinnamon and turmeric blend. I didn’t even make it through two pages of my book before falling asleep at 9:30. 

      Day 6
      Curious to hear what my partner thought of the flavor, I blended a smoothie for him as well. Reporting back via text from his morning commute, he said that while he definitely wouldn’t be skipping his morning coffee again, he could see having this in the morning alongside it. 

      Day 7
      Throughout the week, I noticed that I woke up with more energy, and it stayed consistent throughout the day. Deciding to switch things up, I opted for an afternoon workout as opposed to my regular early morning class. Mud Shake, work, lunch, barre. I’ll admit, intentionally pulling myself out of my routine did trip me up a bit, and I left the studio feeling more depleted than usual (apparently there’s only so much experimenting you can do in a week). I’ll attribute feeling less than great to a change in routine, because I got back home and was able to wrap up my work tasks with ease. Helloooo, weekend!

      The takeaway
      Despite sleeping better and having clearer energy, this isn’t a routine that feels sustainable for me in the long run. While some reviews on the website say that they like the taste, I wouldn’t be able to consistently drink mud—and thus reap its health benefits—every day unless I made the Mud Shake. And as someone who thrives on routine but needs variety throughout her week, this just isn’t feasible. If you’re looking for a way to replace your daily coffee, MUD/WTR could be a good option. Just don’t expect it to taste like your morning cup of joe—it definitely doesn’t. But if you’re someone who enjoys an earthy, slightly bitter beverage, MUD/WTR just might work. 

      Here’s What I Learned From a Week on Athletic Greens More

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      How to Choose High-Quality Vitamins and Supplements

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      There are a lot of different multivitamins available, and not all of them are created equally. Before choosing a multivitamin, you should do your research to ensure that the one you pick is the one that will benefit you the most. Ask yourself these four questions the next time you go shopping for a multivitamin.
       1. Does it offer a complete range of vitamins and vital minerals?
      Multivitamins are designed to help you reach the daily recommended intake of the several micronutrients (vitamins and minerals) that your body needs to function at its best.¹
      Studies have shown that the majority of us are unable to do this through diet alone, taking a multivitamin is a beneficial  supplement.¹
      Whether you need a daily pick-me-up or nutrient replenishment, taking a comprehensive multivitamin will go a long way toward helping you obtain sufficient levels of micronutrients in your diet.
      Remember, when shopping for a multivitamin, it’s crucial to find one that offers you, the things you need.
      A high-quality multivitamin offers a complete range of vitamins and minerals, including vitamins A, C, D, E, K,B vitamins (thiamin, riboflavin, niacin, B6, and B12).²
      A multivitamin should also include a broad range of minerals, such as calcium, magnesium, potassium, zinc, iron, iodine, selenium, copper, manganese, molybdenum, and chromium.³
      Understanding the jumble of letters, figures, and micrograms relating to multivitamins can be exhausting. Fortunately, once you learn how to read labels, buying a multivitamin becomes simple. Supplement labels list ingredients in ascending order of predominance. Steer clear of multivitamins that contain a long list of additives.
       2. Is it stimulant-free?
      High-quality multivitamins should be free of stimulants.  Stimulants may cause health symptoms such as depression, diarrhoea, difficulty sleeping, fatigue, dizziness, and difficulty concentrating.⁴
      3. Does it have the appropriate daily values of ingredients?
      If you’ve chosen a multivitamin tablet with the required recommended daily allowance, you know you’ve made a great choice. Be sure to examine the ingredients in other supplements you are taking to prevent excessive intake of nutrients.⁵
      4. Does it offer a complete solution?
      In recent decades, the use of nutritional supplements has rapidly increased.6 One-third of adults and half of the population (⟩55 years of age) report taking at least one supplement per day.⁶
      Multivitamins come in a wide variety of formulations and forms. The key to getting all the benefits from your multivitamin is ensuring you’re buying a good quality one and taking it daily. 
      Whether you want to support your brain health, relieve stress and anxiety, or just rev up your energy, staminaand immunity, BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷ offers a complete solution.

      Get All The Essentials You Need In One Daily Dose!  
      Not sure which supplements to take? Leading pharmaceutical company Adcock Ingram (Pty) Ltd have a daily vitamin and mineral supplement range, BIOPLUS® VIT-ALITY.

      Consider BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷. Complete from a-z, BIOPLUS VIT-ALITY DAILY NUTRI-PACK is a health supplement in a conveniently packaged blister designed to provide you with a daily dose of antioxidants, omega 3, probiotics, vitamins and minerals.⁷
      The BIOPLUS® VIT-ALITY range is available at selected Dis-Chem and Clicks stores, as well as selected independent pharmacies nationwide. For more information, visit: https://www.adcock.co.za/ProdVitamins/Bioplus and join the conversation on Facebook.
      *In Partnership with Adcock Ingram (Pty) Ltd
      2022102810238696
      References:
      1. National Institutes of Health. Multivitamin/mineral Supplements. Available at: https://ods.od.nih.gov/factsheets/MVMS-Consumer/. Last accessed September 2022.
      2. Liebman B. What should your multivitamin contain? Centre for Science in the Public Interest. Available at:https://www.cspinet.org/article/what-should-your-multivitamin-contain. Last accessed October 2022.
      3. Cleveland Clinic. 9 Vitamins and Minerals You Should Take Daily. Available at: https://health.clevelandclinic.org/which-vitamins-should-you-take/. Last accessed September 2022.
      4. Vo K, Neafsey PJ, Lin CA. Concurrent use of amphetamine stimulants and antidepressants by undergraduate students. Patient Prefer Adherence. 2015 Jan 22;9:161-72. doi: 10.2147/PPA.S74602. PMID: 25653508; PMCID: PMC4309786. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309786/. Last accessed October 2022.
      5. Blumberg JB, Bailey RL, Sesso HD, Ulrich CM. The evolving role of multivitamin/multimineral supplement use among adults in the age of personalized nutrition. Nutrients. 2018 Feb 22;10(2):248. doi: 10.3390/nu10020248. PMID: 29470410; PMCID: PMC5852824. Available at: https://pubmed.ncbi.nlm.nih.gov/29470410/. Last accessed October 2022.
      6. Hamishehkar H, Ranjdoost F, Asgharian P, Mahmoodpoor A, Sanaie S. Vitamins, are they safe? Adv Pharm Bull. 2016 Dec;6(4):467-477. doi: 10.15171/apb.2016.061.  Epub 2016 Dec 22. PMID: 28101454; PMCID: PMC5241405. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241405/. Last access October 2022.
      7. Bioplus® Vit-Ality Daily Nutri-Pack capsules package insert. Adcock Ingram.  More

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      in diet and nutrition

      28 Easy Food Swaps That’ll Help You Lose Weight

      by

      There’s a simple hack that can boost your weight loss, leave you feeling fuller for longer and have you feeling more regular. It’s called fibre and this often-overlooked food can deliver major benefits to your body. Not only does it keep your system nice and clean, fibre has a genius move in its arsenal: the ability to keep you feeling fuller for longer, boosting satiety. That feeling of fullness is a major key in weight loss, prompting you to eat less instead of more. These genius food swaps find the high-fibre substitutes of other foods, which are often healthier, too.
      Why you need to switch up your food
      We all know our bodies need calcium for bones, vitamin C to fend off colds and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients – protein, carbohydrates and fat – garners most of the food industry’s attention, but it’s becoming increasingly clear that fibre needs to be the fourth leg of the dietary table.
      Study after study shows that not only does fibre help lower your risk of cancer, heart attack and high blood pressure, it also keeps you full and helps you decrease the total amount of kilojoules you consume every day. Trouble is, most of us think that getting the recommended 30g of fibre a day means eating cereal that tastes like the box it comes in. But that isn’t the case. You can sneak fibre into your diet anywhere…
      Food Swaps At Breakfast
      1. Spice up your eggs: A third of a cup of chopped onion and one clove of garlic will add one gram of fibre to scrambled eggs.
      2. Drop a whole orange into the blender to flavour your morning smoothie. One peeled orange has nearly three grams more fibre than even the pulpiest orange juice.
      3. Make your own fruit juice. Blend peeled, sliced and cored or pitted fresh fruit with a little cold water in a food processor. Drink immediately for the best nutritional value. A 250ml glass has more than one gram of fibre.
      4. Cook a bowl of oat bran instead of oats; it has nearly two grams more fibre. Add even more flavour and fibre by stirring in a quarter of a cup of raisins or chopped dates before popping it into the microwave.
      5. Sprinkle ground flaxseeds over your favourite cold cereal or stir a few spoonfuls into a cup of yoghurt. Two tablespoons of ground flaxseeds deliver almost an extra two grams of fibre.
      6. Grab an Asian pear. Similar in taste to other pears, the red-coloured Asian variety has an apple-like crispness and shape and, at four grams a pear, it delivers significantly more fibre.
      7. Buy spreadable fibre, like peanut butter, for your wholewheat toast. Two level tablespoons add three grams of fibre, along with a healthy dose of heart-protecting fats and nutrients like vitamin E.
      8. Make a smoothie using fruit or oats, as these contain at least two grams more fibre than blends that aren’t fruit-based or don’t include oats.
      READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale
      At lunch
      9. Try rye bread if you don’t like wholewheat for your sandwich. One slice has almost two grams of fibre – twice the amount found in white bread.
      10. Opt for quinoa instead of white rice and you’ll get six times more fibre per serving. Mixing in half a cup of lentils with the quinoa will add a nutty flavour, another six grams of fibre and a boost of folate and manganese.
      11. Stow a tin of microwavable soup in your desk for when you need to work through lunch. Woolworths’ Chunky Vegetable Soup packs as much as five grams of fibre per 400g portion.
      12. Shower your pasta with origanum or basil. A teaspoon of either chopped herb adds one gram of fibre. Order it with mushrooms and you’ll get an extra gram.
      13. Build your burger with a sesame-seed roll instead of the plain variety. Sesame seeds add half a gram of fibre per roll.
      14. Order your boerie roll with tomato-and-onion relish Every quarter-cup of the relish you pile on adds up to two grams of fibre to your meal, and having a wholewheat roll tops that up with another three grams.
      READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily
      In the afternoon
      15. Drink chocolate milk, not plain milk. The combination of chocolate and the compounds needed to keep it suspended in the milk provides a gram of fibre in every 250ml serving.
      16. Pop a pack of reduced-oil popcorn instead of popping open a bag of potato chips. There are eight grams of fibre in every bag of popcorn.
      17. Enjoy a tomato juice and its two grams of fibre per 200ml tin. Go with the plain juice and avoid the cocktail version, which is high in sodium from the added salt and Worcester sauce.
      18. Graze on trail mix instead of a granola bar. Most granola bars have only one gram of fibre, while trail mix with dried fruit has nearly three grams.
      READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet
      At dinner
      19. Toss half a cup of chickpeas into a pot of your favourite soup. They’ll absorb the flavour of the soup and tack six grams of fibre onto your bottom line.
      20. Swap a sweet potato for your standard spud. Sweet potatoes have two grams more fibre per tuber than the typical variety. Not a fan? At least eat the skin of the regular potato – that alone contains one gram of fibre.
      21. Go wild when you make rice. Cup for cup, wild rice has three times more fibre than white.
      22. Add some green to your red sauce. Doctor your favourite pasta sauce with half a cup of chopped spinach. The spinach will take on the flavour of the sauce and pad your fibre count by more than two grams.
      23. Cook wholewheat or spinach pasta instead of the usual semolina kind. A cup of either contains five grams of fibre.
      24. Cook broccoli, cauliflower and carrots and you’ll take in three to five grams of fibre per serving – nearly twice what you’ll get out of them if you eat them raw, as heat makes fibre more available.
      25. Add beans to give your bolognese a fibre boost. Substitute one part chopped, cooked beans for one part lean-beef mince. Cook both together to allow the beans to absorb the juices and seasoning. For every 100g of cooked beans, you get seven grams of fibre.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      For dessert
      26. Say nuts to chocolate bars. Bars with nuts, like Cadbury’s Whole Nut chocolate bar and Lunch Bars, have up to two grams of fibre – almost twice the fibre content of bars without nuts.
      27. Top a bowl of ice cream with sliced fresh berries in lieu of a chocolate topping. Half a cup of raspberries provides four grams of fibre; strawberries and blueberries pack half that amount.
      28. Try a slice of apple tart or a bowl of fresh fruit salad and you’ll add at least an extra three to five grams of fibre. Cake doesn’t have nearly as much. More

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      in health and weelbeing

      The Diet Culture Myths We Still Believe That Dietitians Say To Ditch ASAP

      by

      Editor’s Note: This essay discusses disordered eating and diet culture. Please take care of yourself if those topics could be triggering.
      Many of us feel like we want to change our bodies instead of love them. We may want to be smaller, taller, leaner, or more toned—anything deemed worthy or acceptable in the eyes of a culture obsessed with appearance. And while changing your body is a personal decision (as it should be), there are often underlying factors at play. Enter: diet culture. But we can each work to actively step away from diet culture and embrace a kinder, gentler way to be in our bodies and take up space in the world.
      To pull away the curtain from some of the subtler ways diet culture shows up in our lives, I tapped a few dietitians with plenty of insights to share. Read on for the diet culture myths they say to drop ASAP and the healthier habits to pick up instead.

      What is diet culture?
      Diet culture promotes a world view where looking a certain way affords you a certain level of acceptance. It’s the social expectations that say we have to fit into the right boxes to deserve X, Y, and Z (and in a world where anti-fat bias runs rampant, that tends to mean healthcare, employment, and respect). More troubling news: In a recent article, The Cut cited evidence via renewed interest in celebrities’ smaller bodies and clothing brands’ inability to deliver on promises of inclusive sizing as concerning proof that thin could be, as the writer puts it, “in again.”
      Diet culture–and thinness as an ideal–has infiltrated much of our world, and it’s a challenge to step away from it completely. Even if you haven’t experienced disordered eating, you’re probably familiar with phrases like “clean eating” or doing a detox after the holidays. While on the surface, these might fall into the category of what we’ve been sold as wellness, these myths are meant to keep us focused on appearance. If that makes you angry and ready to take action, you’re in good company. So let’s separate the fact from fiction, and start ditching diet culture today.

      Myth #1: Food is either good or bad
      Vegetables, good. Sugar, bad. Smoothies, good. Ice cream, bad. Fruit, good or bad? We’ve learned to categorize food in this way—dividing what we eat into buckets of judgment. Erin Reeves, a registered dietitian at Equip, called this “an incredibly harmful mindset.” She explained that because this habit is so deeply ingrained, it can create a sense of shame, anxiety, and guilt around food, as well as lead to other eating disorder behaviors. 
      “What we need to understand is that our self-worth is not dependent on the food we eat,” said Reeves. She offered a key reminder that health is relative, and we all have different needs that make us feel our best. Rather than thinking of food as black or white, it’s important to understand that different foods nourish us in different ways, nutritional value aside. Reeves encouraged us to release the shame, and embrace the fuel, connection, and pleasure that food provides.

      Myth #2: Detox diets cause weight loss
      Alyssa Wilson, a registered and licensed dietitian and metabolic success coach for Signos Health, wants us to ditch the dangerous pattern of detox diets and cleanses. The reality? They may lead to weight loss, but only in the short term. In fact, “Detox diets can actually do more harm than good.” Instead of going all in on a detox or following a restrictive cleanse, Wilson suggested just filling your diet with whole grains, fruits and veggies, lean proteins, and healthy fats (which will help support your body and its natural ability to detox, all on its own).

      Myth #3: Avoid or limit carbs
      I remember just about every rom-com from the mid-aughts contained a protagonist who swore off carbs. It was always with a desire to fit into a smaller dress or prep for a high school reunion—a belief driven by the myth that carbs lead to weight gain. Reeves explained that our bodies need at least 50% of daily calorie intake to come from carbs. “So if someone is cutting carbs from their diet, they might lose weight only since they are excluding their body’s basic needs,” she said. But that can be dangerous water to tread. Reeves noted that this may lead to weight “gain” as the body rehydrates and replenishes its carbohydrate stores.
      What’s more–and this applies to any food group we might cut out–this all-or-nothing behavior leads to a binge-restrict cycle where we may begin to fear some foods and feel out of control around them. Reeves’ short answer? “Carbs are awesome and every single person on this earth should be incorporating them daily.”

      Myth #4: Fast food is bad
      Though convenient, tasty, and capable of satisfying your late-night cravings, fast food has been demonized in our culture for years. Wendy Lord, a registered dietitian and medical content author at Health Reporter, admitted that while fast food doesn’t contain as much nutritional value as other foods, eating it on occasion won’t ruin your health or make you gain weight. Similar to the food-is-good-or-bad divide, if we try to restrict fast food, we can cause intense cravings. Instead, by learning to adopt a more accepting view of fast food (the All Foods Fit model is great inspiration), we can see fast food—and all its deliciousness—in an entirely different light.

      Myth #5: Intuitive eating is easy and everyone should practice it
      While I once believed intuitive eating was the solution to saying goodbye to diet culture once and for all, I’ve since learned that it’s not that simple. We may have been told plain and simple that we can learn to eat when we’re hungry and stop when we’re full, but Reeves cited many other factors, such as beliefs, culture, habits, and medical histories, that add complexity to the mix. Reeves noted that intuitive eating isn’t something we can develop overnight. In fact, it’s a process that can take years for people to develop. 
      Reeves encouraged getting to the truth of why you’re turning to intuitive eating. For example, if you want to try intuitive eating to move away from diet culture, reduce anxiety and shame around food, or improve your relationship with food, go ahead and practice eating intuitively. But Reeves cautioned that intuitive eating can be disguised as a weight loss plan. Even if you have the best intentions, intuitive eating can take years to achieve. You may need to work with a specialized nutritionist, therapist, or doctor to help you get back to a place of trusting your hunger cues, needs, and body. Bottom line: There is no such thing as a one-size-fits-all approach to diet.

      Is the ‘What I Eat in a Day’ Trend Helpful or Harmful? More