Nutrition

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.” 

Mindfulness Is the Underrated Secret to Healthier Digestion More

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: 

I Tried Jennifer Aniston’s Favorite Salad—Here Are My Thoughts More

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.

14 Nutritionists Share Their Secrets for Better Digestion More

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.

8 TikTok Wellness Trends You Can Try at Home More

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.

I Tried Jennifer Aniston’s Self-Care Routine—Here’s What Happened More

Warmer days are upon us, and hot girl summer is on its way. With the mini skirts and strapless bathing suits that come this time of year, unhealthy habits can start to arise with the pressure about our bodies, like falling into the cycle of restrictive eating and cheat days (or using the weekend to “cheat” with food) as a means of eating 100% “healthy” for the rest of the time. Moralizing our food and rewarding ourselves on one specific day by loading our bodies with foods we’ve been restricting has become normalized in mainstream diet culture and caused quite the disconnect between our minds and our bodies. 
Trust me: Whether you want to lose weight, develop a healthier relationship with food, heal symptoms, or get out of the vicious cycle of eating healthy all week just to load up on “junk” food all weekend, you can achieve any goal by appreciating your body and stopping with the restrictions and binges. In other words, you can achieve the lifestyle you want without cheat days. If you’re constantly asking yourself, “Will this chocolate chip cookie set me back?” or you’re always saying, “I’m craving a Big Mac, but I’ll just save it for my cheat day,” keep reading to find out why experts recommend stopping with the cheat days and what to do instead.

Why do cheat days do more harm than good?
What seems like one day or weekend taking a simple “no rules” approach can actually be a detriment to your overall well-being. “In the short term, cheat days can cause physical discomfort, digestive upset, lethargy, and negative feelings of shame and guilt,” explained Miranda Galati, MHSc, RD. “In the long term, cheat days can disconnect us from our body’s signals of hunger and fullness and make it more difficult for us to eat the right amount for our unique body.” Personally, the idea of a cheat day has never sat well with me. Holding out for a certain day of the week where I can indulge in anything puts all of the power into what I’m consuming and how it will make me feel versus me claiming my own power to make choices for myself that make me feel good.
Plus, putting food in categories of what you “should” eat and what you’re only allowed to eat when you’re “cheating” not only takes the joy out of eating, but it can also instill guilt and shame as well as binges and cravings. “‘Planned binges’ lead us to eat way more of the food we’ve been avoiding all week than if we just allowed and normalized them on a regular basis,” agreed Alana Van Der Sluys, a certified intuitive eating counselor. 

What to do instead of cheat days:
We can get so consumed in what foods are healthy and unhealthy that we completely dismiss what it truly means to be healthy. The relationships that you foster—including the one you have with food—play a huge role in your overall health. It’s important to consider your health in its entirety when considering your goals. With that being said, here are a few things to keep in mind that can help with ditching cheat days completely. 

Prioritize moderation over perfection
“Our health habits are not determined by one choice or even by one day—it is about patterns,” explained Johna Burdeos, a registered dietician. We’ve heard it time and time again, but the saying “moderation is key” really is true. Of course, there are foods that are more nutritious than others, but the goal is to develop a lifestyle that can be maintained rather than forming an unhealthy relationship with food. Before swearing off any one item or food group, ask yourself, Do I really see myself never eating [insert your favorite junk food here] ever again? Odds are, you’ll find it’s not sustainable to give up any one thing, so instead, think about how you can enjoy it in moderation (rather than expecting complete perfection). “When we aim for perfection, we are setting ourselves up for burnout, guilt, depression, and disordered eating,” Burdeos said.

Opt for nutrient-dense foods
Even what was traditionally deemed your “cheat day” foods can be nutritious! Instead of focusing your attention on what you need to eliminate when you’re trying to be “healthy,” prioritize how any snack or meal can be more nutritious. “If your favorite food is mac and cheese, maybe choose higher-quality ingredients like organic, grass-fed cheddar cheese, unsweetened non-dairy milk, or pureed steamed cauliflower, and add in some greens and fiber like chopped-up broccoli or green peas,” suggested Tara Bassi, MSc, CNS, LDN. Opting for more nutrient-dense foods can ensure you’re satisfying your cravings, fully enjoying your meals, and fitting in the nutrients that make your body feel good.

Eat mindfully
Eating can feel so mindless when you’re doing it in front of the TV, while you’re on your phone, or sitting at your desk. Galati suggested enjoying what you’re eating without any distractions so that you can fully enjoy it and are able to stop eating once you’re satisfied.

Adapt a food freedom mentality
Shift from an “all-or-nothing” cheat-day mindset to a food freedom mentality. “A food freedom mentality is where all foods are allowed any day of the week,” explained Kaleigh McMordie, MCN, RDN, LD. “It takes practice, but once your mind has shifted, eating a balanced diet with occasional treats becomes effortless and is much healthier in the long run.” More importantly, being in a position where you can choose what to eat, how much to eat, and when to eat is a privilege. Eating is not meant to be a punishment or a chore; it’s meant to be pleasant and satisfying.

Take the pressure off
What you eat is only one component of looking and feeling good—exercise, stress, sleep, and overall well-being are important factors to keep in mind that dictate your well-being just as much (if not more!) than what you eat. Speaking to yourself with compassion and approaching your health goals with gratitude for all your body can do for you works wonders for a sustainable healthy lifestyle. 

A Dietician’s Guide to Mindful Eating More

Whether or not you’re a caffeine addict like me, you can make your coffee work better for you with coffee additives. In the words of Lorelai Gilmore, “Everything in my life has something to do with coffee.” It’s the first thing I think about when I wake up, I fall asleep looking forward to having a cup the next morning, and I’d be lying if I said I didn’t find a way to sneak in another cup (or two) somewhere during the day. My love for the delicious drink started in college whenever I needed a pick-me-up after late-night study sessions, and it’s stuck with me through my post-grad life for every early-morning meeting and midday slump. What can I say? I’m loyal. 
I’m not exactly proud of my caffeine dependency, but since I don’t see my two to three cups a day going away anytime soon, I want to make the most out of them by adding in some extra nutrients when possible. If you too are looking for ways to add a healthy boost to your morning drink, continue reading for easy mix-ins that will have you ditching your daily trip to Starbucks. 

1. Collagen
We’re often told that collagen is the must-have ingredient to improve our hair, skin, and nails, but the benefits don’t stop there. Collagen is also an easy way to incorporate more protein into your diet. According to Healthline, our bodies begin to slow the production of collagen as we age, so adding a scoop to your morning cup of joe can also help support important functions like tissue repair, immune response, cellular communication, and cellular migration. Plus, Jennifer Aniston adds it to her coffee every morning, and we all know she’s #goals. Collagen powder is tasteless and fully dissolvable, so you won’t even notice it in your coffee, but if you prefer a more specialty-coffee drink, whisk in some flavored collagen creamer for added taste and froth.

2. Cinnamon
Cinnamon is already a pretty common coffee additive (hello, PSL season!), and for good reason. Not only does it taste like fall, but it’s also full of health benefits. According to The New York Times, cinnamon has anti-microbial properties and is full of antioxidants. A daily dose of the spice may also lower blood sugar, improve brain functioning, and aid in digestion. Sprinkle it on top for added benefits and taste.

3. Butter
Butter coffee, made famous by Bulletproof coffee, can have many benefits due to the healthy fats. Dave Asprey, the founder of Bulletproof, recommends using grass-fed butter or ghee to get the most antioxidants and omega-3s out of your coffee or a coconut or MCT oil (if you avoid dairy). These healthy fats also help keep energy levels stable, meaning you won’t experience blood sugar spikes and ultimately that post-coffee crash that can come from sugary coffee drinks. Add butter or coconut oil to freshly brewed coffee and mix with a blender or milk frother to create a delicious, creamy latte.   

4. Adaptogens
While adaptogens have been all the rage in wellness trends, the use of adaptogens dates back to over 3,000 years ago and has been used in many cultures, including having roots in Ayurveda. While there are many different types of adaptogens, there are about six common ones with different purposes. Reishi mushrooms are calming and can help with sleep and stress, lion’s mane helps with focus and productivity, chaga supports the immune system, cordyceps can improve stamina and endurance, and turkey tail mushrooms aid in gut health. Research also suggests that ashwagandha can improve hormonal balance and has antibacterial properties. As with any change in diet or supplementation, make sure to talk to your doctor before consuming. 

5. Cacao
You don’t have to try hard to convince me to add more chocolate to my diet, but add in the health benefits, and I’m sold. Cacao dates back to early 1500 B.C. when Mayans drank cacao for celebrations and ceremonies. According to Healthline, it’s known to be rich in antioxidants that can reduce inflammation and improve brain function. Also, did I mention it’s delicious? To upgrade your coffee, add a spoonful of cacao powder. The taste of cacao is more bitter than chocolate (because it doesn’t contain the added sugar), so add your sweetener of choice for more of a mocha taste. 

6. Turmeric
This popular spice has been used medicinally for over 4,500 years and is native to southern India and Indonesia. Today, it is used all over the world for both flavor and health benefits, but did you know it’s become a common way to (literally) spice up your coffee too? According to Healthline, turmeric contains a compound called curcumin, which is known for its anti-inflammatory and pain-relieving properties. It’s also full of antioxidants. Turmeric lattes (made with turmeric and milk) are also a great way to help cut down on your coffee intake while still enjoying a warm drink. 

7. Cardamom 
The spice cardamom comes from the dried, ground seeds of the cardamom plant and is a popular ingredient used in South Asian cooking and Scandinavian baking. While its flavor is more like mint, its benefits are similar to those of cinnamon. It’s high in antioxidants and can also aid in digestion. Since it has a minty taste, it’s the perfect spice if you’re a fan of a peppermint latte around the the holidays, and bonus: Goodbye coffee breath! 

8. Raw honey
We all know Kourtney Kardashian is a fan of the natural sweetener, and after learning more about its benefits, I can see why. It contains vitamins and minerals. The bee product is high in antioxidants and contains a variety of nutrients. My personal favorite benefit (as someone who suffers from year-round allergies) is that raw honey may help seasonal allergies, especially if it’s local.

9. Vanilla extract
Adding vanilla to your coffee may sound like an obvious suggestion, but we’re not talking about your standard vanilla syrup. Natural vanilla extract or vanilla bean (make sure it’s real, not imitation made from synthetic ingredients) contains powerful antioxidants and may provide anti-inflammatory effects. And, in addition to adding some flavor to your coffee, vanilla extract provides a dose of needed minerals to your diet in the form of magnesium and potassium.

What 14 Nutritionists, Wellness Bloggers, and Doctors Add to Their Coffee More