Nutrition

Just when you thought you’ve seen and tried every wellness trend, a new one pops up. If your algorithm on Instagram or TikTok is anything like mine, then sea moss has probably graced your screen a handful of times. You may have seen it as an added ingredient in Hailey Bieber’s viral $17 Strawberry smoothie from Erewhon or from people stepping into their “wellness era” by having a spoonful a day and sharing their experience on TikTok, but if you’re still wondering “WTF is it?!,” keep reading as I share whether or not it’s worth the hype. Of course, I turned to the experts to share all of the health benefits that this viral superfood has to offer and to find out if we should really be adding it to our wellness routines.

In this article

WTF is sea moss?
Sea moss, otherwise known as Irish moss, may be a new phenomenon for many, but its healing properties have actually been common knowledge for those living on the coasts of North America, the Caribbean, and Europe. In fact, the Irish have actually used its nutrient-dense qualities as medicine since the 1800s, and Jamaicans have used it to make a creamy and delicious drink that they consider to be a “love potion,” as it is believed to increase libido. This superfood is a species of red algae and has a gelatinous consistency, making it very easy to turn into powders or pastes, easily blendable for smoothies, and a great agent for thickening foods and formulas. 

What are the health benefits?
Everyone is entitled to their own opinion, but I’d like to think that we could all reach an agreement that sea moss doesn’t exactly scream this looks delicious. So the main motivator to incorporate this superfood is its nutrients and their benefits. “Sea moss may help support your immune system and your gut health, due to it being a good source of fiber and good bacteria,” explained Kylene Bogden, MS, RDN, a Sports Dietician and Nutrition Expert trained in functional medicine. As a strong source of fiber, sea moss is commonly used as a prebiotic. As an aid for creating more healthy bacterial growth, it can lead to better immunity.
Jordan Dorn, a certified holistic nutritionist, agreed that the recommended daily intake (1-4 tablespoons, or 4-8 grams), contains essential amino acids, vitamin C, vitamin A, omega-3 fatty acids, antioxidants, and 92 of the 102 minerals that our bodies need, including zinc, iodine, iron. And we can’t forget about the beauty benefits. The powerhouse ingredient is extremely rich in Taurine, a sulfur that contains amino acids, which, when ingested, can help the body to produce collagen.
Of course, it is always important to consult with your healthcare provider first before adding any supplement or food to your diet, but the superfood may be more than just a TikTok fad, thanks to the extensive history of eating sea vegetables for health benefits in various parts of the world and how many nutrients sea moss packs in a small serving.

What does it taste like?
Unlike some superfoods that have a strong flavor that can sometimes overpower what you’re eating, like coconut or ginger, sea moss has a very mild taste. With that being said, the flavor is a little earthy and is very similar to seaweed or even oysters but is easily masked when added to smoothies, soups, or desserts. Whether you’re eating it raw, making a gel yourself, or purchasing a gel or paste at a store, the consistency is sticky and thick and can range from slightly crunchy to soft. 

How do I add it into my wellness routine if I don’t want to eat it plain?
1. Add it to smoothies or sauces
When sea moss is in a gel or paste, it makes for a great addition to smoothies, sauces, or stews because it can also work as a thickener for a richer consistency. As delicious as Hailey Bieber’s Erewhon smoothie is (I had to see what the hype was all about), purchasing it for $17 is unjustifiable for many (and rightfully so). Here is a personal recipe I’ve used that’s easy, cost-effective, and delicious:
3-4 dates, pitted
1/2 banana
1 tsp vanilla extract
1/2 tsp ground cinnamon
2 tbsp sea moss gel
1/4 cup nut butter (I usually go for almond or cashew butter)
1 cup of milk of choice

2. Topically
Good news if ingesting the sea moss sounds awful to you. “When applied topically, the amino acids boost your skin’s production of collagen, revealing firmer, glowing skin,” explained Lesley Thorton, holistic esthetician and the founder of skincare brand KLUR. “In skincare, it works as both a humectant and emollient, making it highly beneficial for all skin, especially individuals that are dry and easily irritated.” Since sea moss is so high in vitamins and minerals, it makes for a super-ingredient on the skin too, thanks to its anti-inflammatory and glow-boosting properties (and might even help conditions like acne, eczema, or psoriasis).

3. Supplements
If you’re a “texture person” or not a fan of the flavor, taking it in capsules is a perfect way to still take advantage of all of the health benefits of sea moss. Juliana Tamayo MS, RDN, a clinical dietician based in Washington, D.C., recommends Oweli’s Organic Sea Moss Veggie Capsules for those who’d rather take a simple route of incorporating supplements into their daily routine. If you don’t want to take a pill, a powdered version is a great option to add to any recipes without the texture of sea moss gel.

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Every Sunday afternoon, I look forward to my weekly grocery run. Forget walls filled with colorful shoes–give me a produce section overflowing with ripe vegetables, and I’ll be raving about it all week. There is something about a grocery haul that leaves you not only full and satisfied for the week but also feeling accomplished.
Don’t get me wrong, I was not always this girl. I used to dread grocery shopping. The lines, the overwhelming selection, and don’t get me started on the price of fruit. I would leave the store feeling like I spent too much money and had no meal plan to show for it. The good news? We’re here to change that. Read on for the hacks healthy women always use while grocery shopping. 

1. Write a grocery list
This might be the biggest saving hack when it comes to grocery shopping, and it’s so easy! Not only will writing a list save you from overbuying food that ends up being thrown out, but it will also help you determine what items you can use for multiple meals, especially if you are buying for just yourself. Simply figure out what you want to cook for the week and then see where items can be used more than once. Once you have that down, you’ll be saving money and food.

2. Never shop on an empty stomach
When your blood sugar drops, your body wants immediate relief. If that happens when you’re grocery shopping, it can mean adding more sugary and salty snacks to your cart that you probably don’t need. While we’ve all been guilty of this at some point, try to schedule your grocery shopping after you have eaten to avoid spending more money than you need. 

3. Shop in season
Our bodies naturally crave fruits and vegetables that are in season, and it’s important to honor that. In-season produce tastes better and is usually cheaper. If it’s summer, stock up on peaches, cherries, and other stone fruits that are sweet and provide extra energy. Or opt for vegetables such as peppers, cucumbers, and tomatoes that are great for a summer salad. In the winter, try citrus fruits, which are high in vitamin C and great for fighting colds and the flu, as well as vegetables you can add to soups, such as squash, sweet potato, and carrots. 

4. Read the nutrition label
The food industry is very good at hiding what they put into products, which is why it’s so important to read the nutrition label. When an item says “low sodium” or “sugar-free” on it, there could be other not-so-good-for-you ingredients lurking in them, like other forms of sugars or added toxins. If you are unsure about a product and can’t pronounce half its ingredients, see if there is a healthier alternative. The best part about the food industry today is that there are many alternatives. Stores such as Thrive Market or Whole Foods (while a little pricey) might have cleaner substitutes.

5. Don’t underestimate frozen produce
While I consider the frozen section one of the more indulgent aisles in the grocery store (frozen pizza and ice cream always call my name), it also contains some hidden gems, such as frozen produce. Of course, we love our produce fresh, but produce doesn’t always last through the week, so always having some frozen veggies and fruit on hand is a must (stir fry or smoothie, anyone?). Plus, they will keep for a long time, so you don’t have to worry about them spoiling anytime soon. 

6. Opt for grass-fed and organic meat and dairy
You know the saying, “You are what you eat?” Well, it couldn’t be any more relevant than when it comes to shopping for meat and dairy products. It may not shock you that not all animals are treated the same or fed just grass, which is why it’s important to select meat products thoroughly. Yes, it is more expensive to buy organic and grass-fed, but this is one of the areas most experts agree is worth splurging on. Read the labels and shop local if it’s available as well. 

7. Know your splurges versus savings
Like anything in life, there are areas where you splurge and areas where you save. When it comes to grocery shopping, this applies as well. Consider splurging on meat products, dairy, and the dirty dozen (the highest pesticide-sprayed crops, so you’ll ideally want to buy them organic). If you’re looking to save a little for the higher-priced organic options mentioned, buy seasonings as well as nuts and seeds in bulk. You can also save on canned goods and broths.

8. Choose healthy and filling snacks
I am a huge snacker. Mid-morning, later afternoon–you name it, I’m snacking. While you should always eat when you’re hungry instead of based on times of day (that’s called intuitive eating!), snacking can often mean packaged foods high in sugar, added toxins, and sodium. Plan ahead for snack time by buying healthy and filling snacks that will keep you satisfied. Some game-changers are hummus with crackers or vegetables, popcorn, mixed nuts, or greek yogurt with berries.

9. Don’t overshop
Figuring out portion sizes is never easy (I always struggle with pasta). And while we don’t want to have to make multiple trips to the grocery store because we didn’t buy enough, we don’t want to overshop either. Survey what you already have at home before heading to the store, and keep the mindset that less is more. While certain items can be kept in the freezer or last beyond their in-store expiration date, fresh produce has a shelf life, so make sure you are only buying what you need to reduce food waste and to only spend the money you need to.

10. Shop for your body
The world of health and wellness is full of many options, and when it comes to choosing items at the grocery store, it’s important to listen to your body above all other advice. Even foods that are considered “healthy” might make not make you feel good, or vice versa. Figure out what works and doesn’t work for your body and shop according to that information first and foremost.

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If there was a cardinal rule in wellness next to “Do what works best for you,” it would be “Everything in moderation.” If you’ve been following The Everygirl, you know we’re not about restricting any foods or labeling them as “good” or “bad.” And alcohol is no exception. We’re not ones to pass up happy hour or popping champagne, but there is one caveat (sorry to be the bearer of bad news): You can have too much of a good thing. Having one too many margaritas poolside or mimosas at brunch can leave you with more than just a bad hangover—your long-term health can pay the price. But wait, there’s good news: I tapped into the expertise of health pros to get their healthy ways to drink alcohol, so we can imbibe sans guilt.  

What is considered drinking in moderation?
Finding a happy medium is not as hard as you may think. Jordan Dorn, a holistic nutritionist and cofounder of Zuma Nutrition, broke it down simply: “Keep track of howmuch you are drinking, know your limit, and know when to stop.” Reiterating Dorn’s sentiment, we each have our own cut-off number, which varies depending on our biological sex, age, health, and body composition. While doctors typically recommend one drink per day for us ladies, tune in to your body. Is it giving you cues that you’ve had enough after knocking back two cocktails? You know your body best and a healthy relationship to alcohol looks different for everyone after all. So instead of limiting or shaming yourself for what you do drink, practice a mindfulness-based approach to drinking. The next time you pour yourself a nightcap, try savoring it and the experience. 

How to drink smarter:

Eat before you start sipping
Do yourself (and your body) a favor and build a plate of nutritious fare prior to saying “Cheers!” “Alcohol enters the bloodstream through the stomach and small intestine,” explained Dorn. “If your stomach is empty when you are drinking, the alcohol will enter into your bloodstream more quickly. So, by eating before you have your first drink, and even while you are drinking, you can reduce the amount of alcohol that absorbs into your system.” I know, nothing sounds better than washing down french fries and wings with your drink of choice, but most bar eats are laden with sodium, driving you to drink more. Instead, nourish the body with healthy fats (think: guac or hummus with veggies) while you drink, helping you stay full and satisfied. 
Other good-for-you pairings for your go-to cocktail? “Choose healthy food options such as whole grains, protein, and fiber prior to consuming alcohol,” suggested Rebecca Reilly, DNP, FNP-C, a family medicine nurse practitioner at Tia. Dr. Lana Butner, a board-certified naturopathic doctor and licensed acupuncturist, encouraged noshing on water-rich foods, like watermelon, pineapple, peaches, citrus fruits, celery, and cucumbers. The best part? Preventing the all-too-familiar hangover the next morning. 
 
Pace yourself with water 
I’m going to give you the benefit of the doubt and assume drinking a healthy dose of H20 is already part of your daily routine (you’re welcome). So when you’re enjoying your mojito, keep up your water intake by ensuring a tall glass of it is within reach, and keep ’em coming. “As a diuretic, alcohol causes the body to lose water much quicker than other fluids do,” warned Dr. Butner. “Drink lots of water or eat water-rich foods before, during, and after drinking to prevent dehydration.” It doesn’t hurt to have your Hydro Flask nearby, which can help slow your roll. “To combat dehydration and limit your alcohol intake, start happy hour with a big glass of water and continue to drink plain or sparkling water in between drinks,” agreed Reilly. 
After diving into a drink or two, you may want to stock up on some coconut water to restore lost electrolytes. “Coconut water is great for rehydration after drinking as it has alkalizing properties, meaning it helps bring your body’s pH from acidic to neutral (our body prefers a neutral pH as this is closer to homeostasis, which is what we are constantly striving for),” said Dr. Butner. If that means getting ahead of the dreaded morning after, I’m all for it. 

Opt for healthier drinks 
PSA: Not all alcohol is created equal. There are not-so-great-for-you bevvies, and then there are the notoriously mixed drinks high in sugar that might make you feel worse than alcohol alone (looking at you, Piña Colada). But don’t worry, our experts have dished out a few drinks with their stamp of approval. “Choose mixers that aren’t high in sugar, such as club soda or sparkling water,” Reilly recommended. “Red or white wine is another good option because wine has the health benefit of antioxidants and takes longer to drink.” To top it off, Reilly green-lit some ingredients for a healthy libation: fresh lime juice, fresh lemon juice, club soda, agave, jalapeno, and ice.
Dorn pointed out that drinking an organic red wine or beer (free of preservatives, added sugars, and pesticides) makes a big difference from drinking a sugary cocktail. “When drinking, try to go for the highest quality alcoholic beverages you can get, as they will be less damaging to your health.” Another simple hack to keep in your back pocket: Stick with clear alcohol. “Dark liquor has a higher sugar content and contains byproducts that create impurities once fermentation occurs in the GI tract,” Dr. Butner explained. “That being said, vodka and tequila are going to be better choices than rum, whiskey, and rye. These clearer alcohols may result in less severe hangover symptoms as well.” Sold. 

Switch it up with non-alcoholic drinks 
Don’t knock it before you try it. One quick Google search of “non-alcoholic drink,” and you’ll see that booze-free refreshments are not only all the rage, but also diverse and flavorful in their own right. “Mocktails are more popular than ever and provide an opportunity to avoid alcohol while still enjoying a healthy, interesting beverage in a social setting,” said Reilly. “Ghia, for example, has created products that do not contain alcohol, caffeine, added sugars, and artificial flavors that can be used to make delicious mocktails.”
Whether you’re in the middle of Dry July or the forever D.D. (designated driver, ICYMI), going dry doesn’t stop at mocktails. From bubbly and spirits to non-alcoholic beer and wine, take your pick. And I’d be remiss if I didn’t mention the so-called “functional beverage” category that includes brands infusing their alcohol alternatives with ingredients like adaptogens, amino acids, plants, and CBD.  The main takeaway? Saying “Bottoms up!” with booze-less varieties has never tasted better. 

Don’t forget supplements 
Strengthening your body with the help of some supplements when drinking is akin to loading up on Vitamin C and zinc when you feel like you’re coming down with something. “Take an activated methylated vitamin-B complex prior to drinking,” Dr. Butner suggested. “Methylated forms of vitamins are highly preferred as they are more easily absorbed and processed by the body than non-methylated forms. B vitamins are helpful to the liver’s detoxification process, so taking them before drinking can help your body better metabolize alcohol, thereby preventing any dreaded hangover symptoms. Taking B vitamins can also help prevent hang-xiety as B vitamins play a huge role in regulating the nervous system.” In the same vein, Dr. Butner also recommended adding N-acetyl cysteine, or NAC, and milk thistle to your supplement line-up before drinking, before bed, and the day after to boost the liver’s function in metabolizing alcohol.
Another go-to to have in your pre-drinks arsenal? Activated charcoal. “Activated charcoal has been shown to help bind toxins in the stomach that have not yet entered the bloodstream and, therefore, can help flush alcohol out of the system more quickly,” said Dr. Butner. As always, before adding any new supplement to your routine, first check with your doctor or nutritionist. While there’s no cure-all or magic pill to prevent a hangover, the naturally-sourced remedy comes pretty darn close.

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As someone who has dealt with “plumbing” issues for as long as I can remember, I’m intrigued (and tempted) by any wellness hack that promises better digestion. But because I’ve researched all things gut health like it’s my job, I’m also skeptical of any sounds-too-good-to-be-true trend. So when I came across the “internal shower” on TikTok, I naturally had to dig deeper. The water, chia seed, and lemon juice concoction has been touted to “shower” your digestive tract and help move things along, but does it check out? I probed the creator of the elixir, Dr. Daryl Gioffre, and asked other health experts for their opinions on whether the “internal shower” is a fading fad or worth all the hype.

@jacvanek
Trying the chia seed internal shower so you don’t have to. #internalshower #constipation #ibs #travelhack
♬ Dua Lipa – Jack Harlow

What is the “internal shower?” 
Although the coined term couldn’t be more obscure, the drink itself is straightforward and simple: six ounces of water, two tablespoons of chia seeds, and a squeeze of organic lemon. You’ve probably heard of chia seeds but may have never tried the so-called superfood. The little (usually black) seeds are packed with antioxidants, minerals, fiber, and omega-3 fatty acids, and they form a gel-like consistency when mixed with liquid. While they’re taking center stage in the latest TikTok wellness sensation, chia seeds have been a staple in the ancient Aztec and Maya diets and used for their health benefits for centuries.
Dr. Daryl Gioffre, celebrity nutritionist, author of Get Off Your Sugar and Get Off Your Acid, and the brains behind the viral beverage, came up with the recipe after years of suffering from irritable bowel syndrome and bouts of constipation, diarrhea, and bloody stools. “I started experimenting and realized that two tablespoons of chia seeds was the perfect amount for my gut-healing tonic, as it gave me 10 grams of fiber (about 30% of our required daily intake) and the same amount of omega-3 fatty acids as four ounces of salmon, which is essential for lowering inflammation in the GI tract, a big component of constipation,” Dr. Gioffre said. To get the most out of the shot, Dr. Gioffre suggested taking it on an empty stomach: a minimum of 30 minutes before eating and at least 90 minutes after. 

How does it work? 
If you’re still not convinced that the chia seed is all that it’s cracked up to be, sit tight. “Chia seeds are an incredible source of both soluble fiber and insoluble fiber, which makes them great for constipation,” explained Erin Judge, a registered dietitian specialized in digestive disorders and founder of Gutivate. “Soluble fiber helps with softening and forming stool so it can pass more easily through the bowels, and insoluble fiber provides roughage to the stool to increase gut motility, or the speed stool moves through the intestines.”  
Combining the nutrient-rich supplement with water, in this case, is where the magic happens. “The internal shower trend is simply hydrating chia seeds and consuming a significant portion quickly,” Judge stated. “Not only will the chia seeds start stimulating movement in the intestines as they move through, but the water will also aid in movement. For those who are constipated, this may help stimulate movement that releases stored stool, or what’s backed up in the colon, and help with regularity as the chia seeds continue to move through the entire GI tract.” Dr. Hendriks, a board-certified physician and functional medicine practitioner at Salvo Health, added that lemon juice, the third ingredient of the beverage, contains citric acid, which can stimulate the stomach to produce gastric acid to help digestion. TikTok gimmick or not, chia seeds and lemon are going in my well-being toolkit. 

@drlindseyschmidt
Internal shower? Is it worth it to help with constipation!? #internalshower #constipation #ibs #travelhack #bloating
♬ Music For a Sushi Restaurant – Harry Styles

Should you try it?
The viral trend has over 189 million views and counting on TikTok, so it’s probably worth a shot (pun intended), right? “If you are looking for ways to increase your fiber and fluid intake, I see no harm in giving this a shot, but there are probably some more fun and tasty ways to achieve the same goal,” Dr. Hendriks answered. “My one caution is that an abrupt increase in fiber intake can lead to gas and bloating for some people, so gradually increasing these fiber-rich foods and monitoring for symptoms is important.” Judge cautioned that for those who have gut inflammation, damage to the gut, or diverticulitis/diverticulosis, the chia seeds may cause even more irritation, which could lead to severe pain and diarrhea.
If the “internal shower” is not your kind of #TikTokMadeMeDoIt, Jenn Baswick, a registered dietitian, certified intuitive eating counselor, body image coach, and founder of The Intuitive Nutritionist, suggested adding chia seeds (one tablespoon to start) to foods that are already part of your diet, like yogurt, oatmeal, or a smoothie, or gradually incorporating other sources of fiber to your meal rotation (think: whole grains, beans, legumes, vegetables, nuts and seeds). Dr. Hendriks recommended replacing chia seeds with flaxseed, which has a slightly lower total amount of fiber content and a greater percentage of soluble fiber, if you experience gas and bloating when consuming chia seeds. But you can’t go wrong with good ol’ fruits and veggies. “One of the best ways to increase your fiber intake is by consuming two to three more servings of colorful fruits and vegetables per day, so you not only get the gut-friendly fiber but all of the health-promoting phytonutrients as well,” Dr. Hendriks said. 
As with any wellness hack, there’s no one-size-fits-all cure-all. Judge expressed that it may be best to consult with a registered dietitian who specializes in digestion for a more personalized approach. Baswick left us with this final piece of advice: “Take a step back, question its credibility, do some research from credible sources, like registered dietitians and doctors, and ask yourself if it’s really worth it or enjoyable for you and your body to do. Don’t force yourself to drink something just because it’s trending on TikTok.” 

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From cold-pressed juices to chia seed pudding to gluten-free almond butter toast, I’ve tried every breakfast under the sun. An hour after eating, I would find myself hungry again and counting the minutes until lunch or the meal wasn’t delicious enough to feel satisfying. That all changed when I discovered holistic nutritionist Kelly LeVeque while scrolling through Jennifer Garner’s Instagram account, and my morning routine never tasted or felt better. 
Kelly works with celebrities like Jessica Alba, Jennifer Garner, and Emmy Rossum. She’s also the author of the best-selling book Body Love Every Day and the creator of the hunger-crushing Fab 4 Smoothie. In a 2018 Instagram post, Jennifer Garner swore by this morning concoction, writing that she’d had it every day since working with Kelly. Watching Jennifer’s superhuman athleticism in her recent TikTok video was enough to make me think, “I’ll have what she’s having.” So I decided to swap out my typical breakfast for the Fab 4 Smoothie. Read on to learn about how to make the nourishing drink and why it’s a healthier breakfast than a typical juice bar beverage.

What is the Fab 4 Smoothie, and why is it so good for you?
The Fab 4 Smoothie is as simple as it sounds. It’s made up of a formula of four key ingredients: fat, fiber, protein, and greens. What started as a breakfast experiment quickly became my go-to morning meal. On the days I had a Fab 4 Smoothie, I stayed full for hours and didn’t feel my stomach grumble until afternoon—a huge accomplishment for a girl who had a snack every day at 10 a.m. and lunch at 11 a.m. But what is the secret to the smoothie that keeps me full and gives Jennifer Garner the energy to crush a box jump workout? 
It turns out, the Fab 4 ingredients that create the base of the smoothie help keep you satiated and stabilize blood sugar. Unlike extreme and calorie-restricted diets, Kelly LeVeque wants women to feel full and energized. Let’s dive into each of the four ingredients to explore why they are key to a balanced meal. 

Fat
People have been demonizing fats since the ‘90s, but over the past couple of years, the health community has recognized this macronutrient as one of the essential components to a healthy diet. Research shows that healthy fats (think: olive oil, avocado, nuts, seeds, fatty fish) may help reduce insulin resistance, making you less hungry. Fats also take longer to digest than protein or carbs, keeping you fuller for longer. A few fat sources Kelly suggested for the Fab 4 Smoothie are nut butters, avocado, and coconut oil. As a nut butter fanatic, I opt for unsweetened almond butter or peanut butter in my smoothies. 

Fiber
When it comes to superfoods, I don’t think fiber gets enough love. Not only does it provide bulk to help you stay full, but it also slows down carbohydrate digestion and sugar absorption. This prevents your blood sugar from spiking and crashing after you eat, staving off the dreaded afternoon slump. A few fiber sources Kelly suggested include flaxseeds, chia seeds, and psyllium husk, and she recommended aiming for at least 10 grams of fiber. My personal favorite is chia seeds because they add a nice texture to your drink.

Protein
If you’ve ever worked out at a commercial gym, you’ve probably seen jacked gym bros slamming post-workout protein shakes. While their weightlifting etiquette is subpar, they’re not totally wrong when it comes to protein. Along with helping you build strong muscles, protein assists in keeping midday sugar cravings at bay, making it easier to make healthy food choices. When it comes to getting protein in your smoothies, the key is to start with a protein powder you love.

Greens
Leafy greens are all the rage and for good reason. Veggies like kale and spinach are an amazing source of vitamins and minerals. For example, one cup of raw kale contains high levels of antioxidants and vitamins, like vitamins A, K, and C. These nutrients are essential to ensuring your body is functioning optimally. When it comes to the Fab 4 Smoothie, you can use any leafy green, but I typically go with spinach since it doesn’t impact the flavor of the smoothie.

Optional additions:
While the four key ingredients are the main components of the Fab 4 Smoothie, Kelly also recommended adding a one-fourth cup of fruit for a dash of sweetness and more fiber and antioxidants. I’ve also found that adding flavor boosters like cinnamon or lemon instantly makes your smoothie taste like a dessert without the added sugar. 

Recipes to try the Fab 4 Smoothie for yourself
There are an infinite number of combinations you can make using the Fab 4 formula. If you’re unsure where to start, give my favorite recipes below a try: 

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A few years ago, I was struggling with what felt like constant bloating and fatigue. I could tell my digestion was suffering, and after weeks of trying to take Google’s advice on how to fix it—cutting caffeine, adding probiotics, avoiding all carbohydrates ever—I finally decided to consult an expert. Enter: Jennie Miremadi, MS, CNS, LDN, a licensed functional medicine nutritionist and the person who gave me a path to “beat the bloat” without forcing me to forgo all the foods I love. Her first suggestion was mindfulness in the form of mindful eating, and the concept blew the doors off of my understanding of nutrition.
Yes, of course, nutrients matter. Microbiome health matters, too. But there’s another piece to the puzzle, and it’s largely absent in most conversations about gut health: our state of mind. I reached out to Miremadi for her expert take on how mindfulness can impact the way our bodies process food. Prepare to see your next meal in a whole new light.

Meet the expert
Jennie Miremadi, MS, CNS, LDN
FUNCTIONAL MEDICINE NUTRITIONIST
Founder of Jennie Miremadi Nutrition, Jennie uses her five-star methodology to help clients create lasting change and complete wellness through food, health, and nutrition.

What is mindful eating, and why do we need to practice it?
At its core, mindful eating reconnects us to our hunger cues. Our bodies have excellent built-in mechanisms to let us know when we need fuel, but many of us learn to overthink and override these systems at some point in our lives because of ingrained food rules or emotional eating. “I see this frequently with new clients who are completely disconnected from their innate hunger signals,” Miremadi explained. “They can’t tell when they are hungry or physically full.” 
Mindless eating is more common than you may think. The most common example Miremadi sees is something most of us do on a regular basis. “If you’ve ever been watching TV and eating food at the same time, you might find yourself so immersed in your show that you look down and realize that all of your food is gone, and you don’t even know where it went,” she said. “In these kinds of situations where you aren’t paying attention to your natural hunger signals, you may have eaten more food than your body is hungry for, which can leave you feeling overly full, bloated, and unwell.”
Sound familiar? If you’re having an “I feel seen” moment, you’re not alone! Thankfully, there’s still hope. “Mindful eating is a tool to help you reconnect with your innate hunger mechanisms and, with some practice, you can get this ability back. When you master mindful eating, you are one step closer to ending emotional eating, overeating, and binge eating.”

How can mindful eating affect digestion?
Miremadi explained that there’s a major connection between the digestive tract and the nervous system. When your nervous system is in a parasympathetic (relaxed) state, digestion is enhanced (this is also called your gut being in its “flow” state). “This means that you must be in a relaxed state to properly digest your food. When you are stressed and in ‘fight or flight’ mode, your sympathetic nervous system is driving things. When this happens, your digestion slows way down. If you are stressed out, you’re going to have a much harder time digesting your food.”
“For clients whose digestive issues are being caused by eating in a stressed state or mindless overeating, mindful eating is the key to resolving their digestive issues,” Miremadi said. “I consider mindful eating just as important as diet, labs, and gut supplements. Without implementing it, many of my clients with gut issues cannot receive the complete digestive relief they are looking for.” However, mindless eating is not the sole cause of digestive issues, so if you’re dealing with bloating, stomach pain, etc., talk to your doctor about ways to heal the gut and digestion in addition to mindful eating. “I also see clients whose gut issues involve a multitude of factors. In these cases, eating slowly and mindfully is important for resolving their digestive issues, but it is only one of many necessary changes that they need to make.”

How to start a mindful eating practice
While mindful eating comes down to being more present and intentional, Miremadi recommended a short deep-breathing “meditation” to try whenever you’re eating:

Before you start eating, sit down in a comfortable position. 
Close your eyes. Inhale as slowly and as deeply as possible. 
Hold your breath for four seconds. 
Exhale as slowly and as deeply as possible. 
Repeat this process five times. 
Open your eyes. You should be in a very relaxed state and ready to eat.

As someone who is still benefiting from the mindful eating tools I learned years ago, I can attest to the power of this simple exercise. It may not feel accessible for every meal, but that’s OK. Start small when you’re eating meals alone or at home, and eventually you’ll even start to notice more connection to your food even when you’re out to dinner with friends.
It may take some time to really feel the effects, but don’t lose hope: After regularly practicing this meditation, limiting distractions during meals, and frequently checking in with my body before, during, and after eating, I crave the foods that feel better for my body and I’m able to finish a meal without falling into a food coma or blowing up like a balloon. Turns out, after years of trying to find the right diet, all I really needed was the right mindset.

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Every year, there always seems to be a wellness trend that takes the world by storm (CBD and gua sha have entered the chat), and this year, it seems to be taking a shot of olive oil in the morning. If your TikTok algorithm is anything like mine, you might land on videos with juice recipes for PCOS, makeup tutorials, easy breakfast recipes, and the occasional Harry Styles montage (OK, OK—it’s a little bit more than the “occasional” Harry Styles montage). But when I started to see more and more videos on #guthealthtok of people taking a shot of extra virgin olive oil and lemon juice in the morning, I had to see what the craze was all about. Read on for my deep dive into the fad taking TikTok by storm and whether or not a shot of olive oil and lemon juice should be added to your morning routine.

@yourkoreanunni
happy skin + gut = try it for a week 😮‍💨 #skincare #health #guthealth
♬ original sound – Amahree 💫

What are people saying?
If your “For You” page hasn’t fed you videos of people taking a shot of EVOO yet, here is a rundown of what the TikToks are saying: If you take a shot on an empty stomach, it can coat the walls of the stomach, improving mobility throughout the colon, and allow smooth bowel movement and digestion. Some people add a splash of lemon juice for benefits like improved digestive health. Even though it’s currently a TikTok trend, taking a shot of olive oil isn’t anything new: Communities around the Mediterranean have been doing this for decades, and the use of olive oil for both nutritious and medicinal properties dates back to as early as Ancient Egypt. 
If I’m being honest, taking a shot of EVOO doesn’t sound incredibly appetizing, but I’m all about dissecting wellness trends and figuring out ways to improve my overall health. So I asked experts whether or not the shot was worth the hype. If this trend has sparked your interest as much as it did mine, keep reading to hear what the experts have to say about the benefits of olive oil and whether or not we should hop on this trend too.
 
Benefits of olive oil
When it comes to whether or not olive oil is healthy, the rumors are true. Apparently, olive oil is a superfood that contains anti-inflammatory qualities, helps supports the growth of healthy bacteria, and improves brain function. “Olive oil contains polyphenols and a fatty acid profile that may help to diversify healthy gut bacteria and reduce harmful bacteria,” explained Cassie Brown, MS, CHHP. “We need these fats in order to support our cognitive health, proper energy function, and nerve function, and they can help protect against diseases, promote satiety, slow our digestion for proper absorption, help the absorption of fat-soluble vitamins, and help hydrate and keep our cells proliferating.”
Like other healthy fats, olive oil can help improve your gut’s microbiome. “Healthy fats help your gut absorb certain micronutrients like vitamins A, D, and K, which are key for optimal health,” agreed Tara Bassi, MS, CNS, LDN. It is also very heart-friendly, thanks to its ability to assist in regulating cholesterol and blood sugar levels. Bassi explained that maintaining healthy blood sugar levels can also impact your weight and overall digestive system.

@mandanazarghami
this summer we’re getting SNATCHED💅🏼 #summer2022 #oliveoilshot #guthealth #healthtips
♬ original sound – Amahree 💫

So is the trend worth it?
It is no secret that olive oil is our friend: EVOO makes for a perfect kitchen staple and is great for our everyday diet, but is it necessary to start our mornings with a shot? Brown expressed that there is never a one-size-fits-all approach to treating any symptom, and while there’s a lot of research on the health benefits of olive oil in general, there’s no research backing up that taking a shot of it on an empty stomach is more beneficial.
Instead, she suggested that you can reap the benefits by pouring it on a salad, mixing it in a dressing, or adding it to a smoothie or meal just like you would any other healthy fat. Bassi agreed that just adding some olive oil to your meals throughout the day would be beneficial. However, every body is different, and just because a ritual is not studied does not mean it can’t make you feel good. If you are interested in trying the EVOO shot, it’s probably not harmful to take it in shot form (unless you have certain conditions that affect fat absorption), so talk to your doctor to identify if the extra dose of healthy fats is right for you.

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As a regular content consumer, I’ll admit that I’m easily influenced by most products on the internet. And when it comes to convenient, nutritious recipes splashed across my feeds, you bet I’m writing down the ingredients and running to the nearest grocery store. So it should come as no surprise that when I discovered the Jennifer Aniston salad, it was an immediate “I must make this now” situation.
You see, I was watching an excessive number of YouTube videos (anyone else obsessed with Vogue’s celebrity makeup tutorials?) when I saw a video recommended for me titled something along the lines of “I ate like the Friends cast for a day.” A “what I ate in a day” video combined with an iconic TV show? Intrigued is an understatement. In the video, I watched as the creator made this delicious-looking bulgur salad and reported that this was what Jennifer Aniston, Courtney Cox, and Lisa Kudrow ate together for lunch every day on set for 10 years. I’m not sure I’ve ever committed to anything for that long, so obviously this salad had to be good. I’m never going to turn down the chance to try a new recipe—especially one that came from Jennifer Aniston herself.
As I scoured the internet for an exact recipe, I learned that this salad was not in fact the one the Friends actors ate for 10 years (that, allegedly, was a doctored up Cobb salad). This salad, now known as the Jennifer Aniston salad, was what she shared when she did a takeover for Living Proof in 2015 showcasing a day in her life, including her meals. Regardless, that didn’t deter me from trying this at home, and here’s how you can too. 

Source: Eating Bird Food

How to make the Jennifer Aniston salad  
Assembling the salad is pretty straightforward. I used this recipe and its measurements, but there are plenty of variations online. First, cook your bulgur according to the package directions. Bulgur is a hearty whole grain with a texture similar to rice. From personal experience, bulgur can be hard to track down at the grocery store, so I think that any other whole grain such as quinoa, brown rice, or farro would work well here. While the bulgur is cooking, chop your red onion, mini cucumbers, mint, parsley, and pistachios. Once the bulgur is finished and cooled, it’s just a matter of throwing all the prepared ingredients together, topping it with a can of drained chickpeas, feta cheese, olive oil, lemon juice, salt, and pepper. Toss the salad together and there you have it! 

My review as a registered dietician
Upon first bite, I was genuinely impressed. I would never have thought of pairing pistachios and mint together in a salad, but both flavors worked really well together. The veggies gave a nice crunch, and the simple dressing of lemon juice and olive oil kept the salad feeling fresh and light. I ended up having seconds and then a few more bites after because it was just that good. I know this wasn’t the exact salad that the cast of Friends ate for 10 years, but that doesn’t mean I wouldn’t eat it every day for lunch.
I was originally interested in making this salad because not only did it seem super easy, but it’s also a filling, plant-based meal. The veggies and bulgur pack a fibrous punch, the olive oil and pistachios provide heart-healthy fats, and the chickpeas make a great plant-based protein source. Plus, if you want to make it completely vegan, you can omit the feta or use a plant-based cheese instead.
What I really loved about this salad (aside from the fact that Jennifer Aniston eats it) is that it is completely customizable. While I love all the ingredients as is, I could also switch out the bulgur for a different grain, add additional spices, or throw in some more veggies. Given how easy it is to make ahead of time, it also makes for a great meal prep dish to add to your weekly rotation. 

The final verdict
It truly makes me wonder if the secret to Jennifer Aniston’s glowing success is healthy hacks like throwing together this salad. While I don’t think eating this salad daily or even weekly is going to turn me into her, a girl can dream, right? Regardless, I am definitely recommending this salad to everyone I know for an easy, nutrient-dense, meal prep recipe.

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