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    5 Ways To Measure Healthy Portion Sizes Without A Scale

    The Association for Dietetics (ADSA)  in South Africa held a Twitter Talk on #HealthyNutrition4All, which highlighted how South Africans are becoming one of the most obese populations in the world! Some of that is attributed to unhealthy lifestyle habits, but a hefty portion can contribute a lot to the statistic. Here, dietitians, The Heart & Stroke Foundation SA, FoodBank SA, Soil For Life and the Department of Health share tips on measuring your meal’s healthy portion sizes – without a scale.
    Use The Plate Model
    The Heart Foundation recommends using a plate to estimate how much starch, meat and vegetables you should eat. Half your plate should be veggies, a quarter starch and the rest protein.
    READ MORE: 5 Portion Control Tips You’ve Probably Never Heard Before
    Use Your Hands
    Dietician Maryke Gallagher advises that you should measure food with your fist. One portion of fruit should be the size of your fist. Also use your palm to measure how much protein, etc. you should be eating. A palm is the size estimate of your protein portion, your fist is the size of a starch portion and your full hand (or more) is the size of a veg portion.
    Know When You’re Full
    Dietician, Karlien Duvenhage, believes it’s important to be in tune with your body and start learning when you are hungry or full.
    READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?
    Go Mini
    The Heart Foundation suggests you eat out of a small bowl, with smaller utensils and cups to make the meal appear ‘fuller’. Use a smaller bowl for rice and noodle dishes instead of a giant one; try eating your regular meals from side plates instead of full-size plates. This tricks your brain into thinking you’re eating a bigger meal and also makes you feel more satisfied with what you’ve eaten if it looks like a large portion of food, when really it’s a healthy portion.
    Your Portion Size Go-To Guide
    Meat should be the size of a deck of cards; carbohydrate portions (rice, bread, noodles and spaghetti) the size of a tennis ball; fat (bacon rind, oil, mayonnaise), the size your thumb; and veg is a free for all, according to dietician Jade Seeliger.
    READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating More

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    An Inside Look at Kat Jamieson’s Morning Routine

    Welcome to The Everygirl Podcast. Whether you’re looking for insider secrets from successful women that have your dream job, are interested in expert advice to transform your health and feel your best, or just want to be entertained and laugh along with us on your commute, we’ve got you covered.

    We love an OG blogger, and it doesn’t get any more ~blueprint~ OG than Kat Jamieson, also known as the voice behind the lifestyle blog With Love From Kat. But Kat is so much more than just a stunning aesthetic (speaking of, check out her iconic California home tour here and her glam Manhattan apartment here). Since starting her blog in 2011, she has been on a transformative wellness journey, and this week on The Everygirl Podcast she’s spilling all of the tea (or green juice) on how she got to where she is with health and wellness. Plus, Kat shares all of the details about her first book, Blended, which incorporates cooking, entertaining, and living well holistically. Read on for Kat’s four-step morning routine, and listen to this week’s episode of The Everygirl Podcast for more tips.

    1. Sip hot water with lemon
    Kat’s caffeine of choice is a matcha with coconut milk, but before she drinks anything caffeinated, she always sips on hot water with lemon. She loves starting her morning off with this ritual because it keeps her digestion regular, wakes her up, and gives her a boost of vitamin C. Kat knows that the first thing that she puts into her body is going to set the tone for the rest of her day, so she recommends drinking hot lemon water before any caffeine to boost hydration and stabilize digestion.
     
    2. Meditate
    Kat is a huge advocate for meditation, but she knows it’s unrealistic to “clear your brain” in the way that most of us expect to when we meditate. Instead of putting pressure on herself to have a completely “clear mind,” Kat sees meditation as a strategy session. “I use it as time to go through my to-do list, or check in with how I’m feeling about a certain relationship in my life, something I’m stressed about, or something I’m excited about,” Kat said. “I get some of my best ideas and creative thoughts during that time.”
    But meditation doesn’t just offer mental benefits–Kat also credits meditation to helping heal gut symptoms and help with digestion, by helping to relax stomach muscles. She’s felt the benefits of daily meditation in her alertness, mental health, social life, and physical well-being.

    Source: @katjamieson_

    3. Drink a green juice every morning
    Kat swears by her daily green juice so much that she got her husband onto the habit too. For years, Kat tried to get her husband to drink green juice in the mornings, and she consistently received the response that he was more of an eggs-for-breakfast person. But once he finally listened and gave Kat’s advice a try, he started to feel so much better. Green juice isn’t for everyone, but Kat herself is obsessed with the digestive benefits of drinking it every morning.

    4. Get outside for natural sunlight
    Before she starts the rest of her day, Kat loves to go outside and soak up some sunlight to feel energized and awake for the rest of the day. She loves to get outside and walk her dog, and–now that she lives in the suburbs–she’ll even walk barefoot in the grass to do some grounding. “There’s something about walking barefoot in the grass or sand that kind of recalibrates and really calms you down. I notice a huge difference when I do that,” she said. More

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    This Powerful Ingredient Is Everywhere, and Experts Say It’s the Secret to Immune Health

    Remember when chlorophyll water or sea moss gel was all the rage? Well now it’s time for bee products to have their turn in the spotlight. Whether it’s a honey face mask, bee pollen, or propolis throat spray, it seems like everywhere you turn, there’s a new bee product to try. I’m all for a new wellness trend, so I had to investigate bee products for myself. Spoiler alert: I became a huge fan. Bee products have been shown to have many health benefits, namely improved immunity. But in order to fully understand the different types of bee products out there, their benefits, and how to consume them, I turned to the experts. Ahead, the lowdown on what they had to say.

    In this article

    What are the different types of bee products?
    Today, there are tons of bee products available, but three of the most popular types are superfood honey, propolis, and bee pollen. As you probably already know, honey is the liquid processed by bees–but what may surprise you is the difference between the honey you find in your local grocery store and superfood honey. Dr. Mahmud Kara, MD, a doctor at the Cleveland Clinic and Founder of KaraMD, shared that most honey found in stores have undergone manufacturing and refining processes that rob honey of its beneficial nutrients and compounds. Superfood honey, on the other hand, has not undergone these processes and retains all its benefits. 
    Propolis is referred to as the “glue” or sticky substances that bees pick up from various plants to create their hives. It can be consumed in a variety of ways, whether it’s in the form of capsules, a liquid extract, or a throat spray, and can be found at many health food stores. Lastly, there’s bee pollen, which Dr. Kara said is the combination of plant pollen or residue and secretions that honeybees make while building hives and creating honey. The best way to buy bee pollen is in its 100% raw form. It is usually sold in jars and looks like small, yellow beads (available in some supermarkets and most health food stores). I find the best way to consume bee pollen is sprinkling some into smoothies, yogurt, or a salad.

    What are the benefits of bee products?
    Superfood honey, propolis, and bee pollen all provide immunity to the body in various ways. Kelly Springer, a registered dietician and nutrition ambassador at Wedderspoon, shared that superfood honey includes trace amounts of amino acids, vitamin B, vitamin C, minerals, and antioxidants. She added that including superfood honey in your diet can be extremely beneficial during cold and flu season, as well as before or after a workout. As an added bonus, superfood honey can also be very good for your gut microbiome, which impacts every part of the body, from your brain to your heart. Another perk of superfood honey is its benefits for the skin. Springer suggested making a DIY honey face mask, which can help support healthy and supple skin (adding to my skincare routine as we speak). 
    According to a 2017 study, propolis has anti-inflammatory, antibacterial, antifungal, and antioxidant properties. In other words, adding it into your diet can help reduce inflammation, Dr. Karr confirmed. My favorite way to consume propolis? Using Beekeepers Natural’s Throat Spray. Every time I use it, I immediately feel the effects. As for bee pollen, similar to superfood honey and propolis, it’s packed with numerous vitamins and minerals. Recent studies have even shown that bee pollen can help reduce the risk of disease, blood sugar regulation, cardiovascular protection, and immunity. The health benefits of bee products are extensive, but like adding any new product to your routine, there are some factors to be aware of.

    What to know before consuming bee products
    A large percentage of the population is allergic to bees and bee-based products, so talk to your doctor before adding any bee products into your diet. If you get the green light and decide to try a bee product, it’s important to consider where you buy it from. Choosing brands that are transparent about their sourcing, ingredients, and dosage instructions, ensures you get exactly what you are looking for when buying a bee product. 
    Bee products have been consumed by humans since ancient times as a natural remedy for illness and other ailments. Whether you take a spoonful of superfood honey to help fight a cold, add bee pollen to your smoothie for better gut health, or use a propolis throat spray for stronger immunity, bee products (when consulted by a doctor) can be a great aid in better overall health. 

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    3 Smashing Pumpkin Recipes That Go Beyond Halloween

    Just because we don’t really celebrate Halloween doesn’t mean we can’t reap the benefits of healthy pumpkins! These pumpkin recipes will bewitch you with their perfect flavour pairings and warmth.
    Pumpkin Risotto With Crispy Sage
    Prep Time: 10 minutesCooking Time: 35 minutesIngredients– 5 cups low-sodium chicken broth– 1/4 cup olive oil– 8 sage leaves, plus 2 tsp minced fresh sage– 1/2 cup finely chopped shallots– 1 cup arborio rice– 1 cup sliced shiitake mushroom caps– 1/2 cup dry white wine– 3/4 cup canned pure pumpkin puree or pumpkin cooked and blended into puree– 3/4 cup plus 4 tsp shredded Parmesan– 1/2 tsp salt– 1/4 tsp freshly ground pepperMethodHeat broth in a saucepan until boiling, then keep at a simmer on the stove top.Heat olive oil in a saute pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel-lined plate.Transfer 1 tablespoon of the sage oil to a saucepan and discard the rest of the oil. Heat oil over medium-high heat. Add shallots and cook, stirring, until translucent but not browned, 5 to 6 minutes.Add rice and cook, stirring, until rice is glistening and coated with oil, 2 minutes. Add mushrooms and wine; cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes.Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring, until liquid is evaporated after each addition and until rice swells but is still al dente, 17 to 18 minutes.Add pumpkin puree, 3/4 cup cheese, salt, and pepper; cook, stirring, until incorporated, 1 to 2 minutes.Divide risotto among 4 bowls and garnish each with 2 fried sage leaves and 1 teaspoon cheese.Makes 4 Servings: Per serving: 1008 kJ, 7 g fat (2 g sat), 34g carbs, 680mg sodium, 3g fibre, 9g protein.
    READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
    Roasted Pumpkin And Pomegranate Salad
    Prep Time: 15 minutesCooking Time: 30 minutesIngredients– 3 cups pumpkin, cut into cubes– 2 tsp extra-virgin olive oil– 1/4 tsp salt– 1/4 tsp pepper– 6 cups mixed winter salad greens– 1/2 cup pomegranate seeds– 8 tsp lightly toasted pumpkin seeds– 1/4 cup crumbled goat cheeseVinaigrette (makes 1/2 cup)– 3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)– 2 Tbsp champagne vinegar– 3 Tbsp orange juice– 1 tsp Dijon mustard– 1 small chopped shallot (1 Tbsp)– 1 tsp honey– 1/4 tsp salt– 1/4 tsp pepperMethodPreheat oven to 200 degrees. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelised, about 30 minutes.Remove from oven and let cool completely. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens.Drizzle with 2 tablespoons vinaigrette.Makes 4 Servings: Per serving: 1260 kJ, 21g fat (7 g sat), 23g carbs, 410mg sodium, 4g fibre, 9g protein
    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
    Creamy Pumpkin-Peanut Soup
    Prep Time: 10 minutesCooking Time: 20 minutesIngredients– 2 tsp vegetable oil– 1 small onion, chopped (1 1/4 cups)– 3 cloves garlic, smashed– 1/4 tsp ground turmeric– 1/2 tsp paprika– 1/2 tsp chilli pepper flakes– Pumpkin puree– 1 1/2 cups low-sodium chicken or vegetable broth– 1 jar roasted red peppers, drained, 1 tablespoon chopped and reserved for garnish– 1/3 cup smooth reduced-fat natural peanut butter– 1 tsp sugar– 1/2 tsp salt– 1/4 tsp freshly ground black pepper– 1 Tbsp fresh lemon juice– 1/4 cup reduced-fat sour cream– 2 Tbsp chopped roasted peanuts– 2 Tbsp chopped spring onionsMethodHeat oil in a saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes. Add turmeric, paprika, and chilli flakes; stir.Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil.Reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.Transfer to a blender or food processor and puree until smooth. Divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and green onions.Makes 4 Servings: Per serving: 1134 kJ, 18g fat (4g sat), 22g carbs, 450mg sodium, 4g fibre, 10g protein.
    READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping More

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    All Foods Fit in a Healthy Diet–Here’s How This Mindset Changed My Life

    Editor’s Note: This essay discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.
    Disclaimer: I’m writing this story while sipping on a cup of hot chocolate. No, it’s not because I’m throwing all caution to the wind when it comes to nutrition. It’s also not because I’ve run out of coffee. It’s not even because my sugar cravings have gotten the better of me. I’m drinking hot chocolate because there’s a crisp chill in the Chicago air and my entire being wants to be wrapped in the comforting warmth of a cozy, chocolatey bev. In the past, I would’ve considered it an indulgence. Partaking in it would’ve been met with negative self-talk and criticism. I would’ve convinced myself to feel guilty for not opting for green tea instead.
    But I’ve since been introduced to the “all foods fit” model, and it’s radically changed how I view my eating habits and mindset. I’ve spent years trying to heal my relationship with food. It’s taken the combined efforts of therapy, medication, and educating myself on eating disorders. Yet, there was a missing piece: reframing the judgments and associations I’d made with food.

    What is the “all foods fit” model?
    The “all foods fit” model supports a distinctive view: Every food item can be a part of a person’s daily eating plan and meal prep. It’s no secret we live in a culture where labeling foods as “good,” “bad,” “healthy,” and “unhealthy” is the norm. So, it’s all about removing cultural meanings from foods to listen to what your body wants. You may be thinking, “If I eat what I want, won’t I just eat ‘junk’ food all the time?“ While you might first crave the foods you didn’t let yourself eat previously, I can confirm from experience: Variety will find its way back into your daily eating habits. When you don’t label any food groups off-limits, you’ll begin incorporating a wider array of nutrients into your meals and snacks. 
    Removing restrictions is not just about mental health. It’s beneficial for your physical health, too. By following this model, you’ll begin to trust your hunger cues again. This, in turn, becomes body wisdom. Instead of fixating on limitations, you can lean in and listen to what you need. Sometimes that might be carrots. Other times, it might be a cookie. Beauty exists in ditching the rules and letting your needs lead the way.
    Though I found the “all foods fit” model refreshing, it was hard to let go of my ties with fad and elimination diets. Additionally, it was hard to let go of my habitual need to categorize food as “good” or “off-limits.” Below, I dive into the strategies that helped me integrate this model into my eating patterns. What worked for me may not resonate with you, and that’s OK. Before you begin, remember this: Everything in life is a journey. And when it comes to something as individual as our relationship with food, consult a medical professional if there are changes you’d like to make. 

    Strategies that helped me integrate the “all foods fit” model:

    I reflected on why I wasn’t eating certain foods
    It took years to unpack why I had been a vegetarian for six years. It was more socially acceptable to cut out an entire food group (that my mind labeled “unhealthy”) in lieu of constantly turning down whole meals. With support from my therapist, I was able to see the bigger picture of how this eating pattern—and coming to it for the wrong reasons—built a preoccupation with the foods I was cutting out. What’s more, I felt a certain uneasiness around these foods. I no longer trusted my own innate hunger cues. A seemingly simple label such as “unhealthy” suddenly blew up into a full-blown obsession.
    I had to release the false claim that I was a vegetarian for health reasons to begin to heal my harmful view of meat. And though it’s taken years, I’m now incorporating animal protein sources into my meals a few times a week. I encourage you to take a step back and consider the food rules you’ve made for yourself: Why are you cutting out or avoiding certain foods? Why do you no longer keep certain types of food in the house? If you feel uneasy or unclear about the answer to those or similar questions, it could be time to re-evaluate.

    I focused on balance instead of perfection
    At one point or another, perfection has influenced almost every part of my life—from my workouts to my work to my cleaning habits. So it comes as no surprise I would let perfectionism dictate my eating habits. But I wanted to escape that feeling, and I craved a sense of freedom and ease.
    By working with the “all foods fit” model, I accepted that while nutrition is an important need to address, foods can satisfy us in other ways, too. I began to focus on how sated and energized I felt when I had eggs, greens, and toast for breakfast. And I started to see the truth of my cravings for connection and seasonal comfort when I ate spice cake and cider on the couch with a friend. Incorporating this element of mindfulness into my meals helped me. I ate more nutrient-dense foods and chose sweets and treats that nourished me in other ways. 

    I realized I could determine how I wanted to feel about foods
    I began to look more closely at the critique and virtue I associated with other foods. Additionally, I noticed my language and others’ comments during my meals always seemed to linger with judgment. I was either “good” for opting for a salad or expected to feel guilty because I said “yes” to dessert. It became clear to me that the words we use to describe foods perpetuate the harmful narrative we place on food. 
    I taught myself to look outside the phrases that had been ingrained in me. So, I started to shape a new language regarding food. There was nothing more empowering than realizing that I determine how I feel about what I eat. Food became energizing and soul-soothing. It became a source of connection and conversation. 
    My advice: Little by little, bring awareness to the judgmental thoughts when they come up. Reflect on them and perhaps what they’re trying to tell you. An intuitive eating journal can be supportive here. Of course, it’s not always possible to break out a notebook every time you sit down for a meal. However, it can be an effective way to transform judgments into a more neutral, non-judgmental experience. Focus on how satiating a meal is or the aesthetic joy of diving into a dish as opposed to the caloric content or societal associations of that food. You may find that you start to trust your personal decisions around food—from portion size to hunger cues and everything in between.

    I began to consistently introduce foods my past self would have turned down
    While it took time and support, I managed to work my way up to introducing the packaged and processed foods I once feared. I had Pop-Tarts for snacks on occasion and reclaimed my dormant love of ice cream. Similar to my experience with meat, I began to notice that eating these foods more regularly led to a decrease in cravings. Plus, my bingeing habits subsided, and I trusted myself around foods I previously wouldn’t have. If you notice this is an issue for you, try working with a dietitian or consulting a healthcare provider who can guide you along this challenging journey. Together, you can talk about what strategies will work best for you.

    I accepted that everyone eats differently—and no way is “good” or “bad”
    Our culture has long adopted the belief that what you eat defines who you are. Personally, I cringe at the “you are what you eat” adage. Let’s be clear: Nothing about what’s on your plate represents who you are as a person. Learning to embrace the truth that all foods can be part of your eating habits can help you jump off the fad diet wagon. Remember: Ingrained beliefs about food won’t shift overnight. But little by little, as you practice the tenets of the “all foods fit” model, you’ll start to feel food freedom for yourself.

    If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text “NEDA” to 741741.

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    Can’t Live Without PSLs? Here’s How Experts Make Them Super Healthy

    If there’s one thing that epitomizes the fall season, it’s the cult-favorite Pumpkin Spice Latte. It’s the comforting drink we wait for all year because there’s nothing like the cozy hygge vibes we get from sipping on warm, pumpkin-spiced goodness on a crisp autumn day. There’s one caveat: The traditional PSL, as we know and love from a certain green-and-white siren, is flavored with not-so-great-for-you ingredients: added sugar and natural flavors (read: flavoring agents that can be highly processed and contain preservatives and chemical additives), just to name a few.
    The good news is I’ve picked the brains of doctors and dietitians to create the ultimate healthy PSL, whether at home or at your everyday coffee outpost. And if you just can’t part with your beloved Starbucks PSL, I’ve got a tip or two for you, too. Read on for five ways to hack your way to a nutritious, gut-friendly PSL. Spoiler alert: Your PSL will never be the same again—for the better. 

    In this article

    Hacks to make the PSL nutritious

    1. Use 100% real pumpkin puree
    I hate to break it to you: The PSL offered at most coffee retailers contains pumpkin flavoring or syrup (code for sugar-dense syrup or powder artificially made to taste like pumpkin). Instead, reach for canned or fresh pumpkin puree as the main ingredient, which will deliver on the signature pumpkin flavor and some major health benefits, too.
    “Like most veggies and fruits within the red, yellow, and orange hues, pumpkin is rich in vitamin A and lycopene,” explained Dr. Lana Butner, a naturopathic doctor and acupuncturist. “Both of these nutrients are fantastic for eye health due to their antioxidant status, which helps with prevention of cellular degradation. The concentration of fat-soluble vitamins (A, E) in addition to vitamin C, iron potassium, and manganese also make pumpkin a fantastic food for boosting immune function.” Dr. Erin Hendriks, board-certified physician and functional medicine practitioner at Salvo Health, added that pumpkin is packed with fiber, which improves digestion by acting as food for good bacteria in the gut. 

    2. Opt for unsweetened, plant-based milk
    The common base of America’s favorite fall bevvy? Non-organic, processed dairy products, namely condensed milk. “Dairy is a common trigger for gut symptoms, as the lactase enzyme declines with age and most adults have lost at least some ability to digest dairy,” Dr. Hendriks explained. If dairy doesn’t make you feel great, ditch it. Instead, opt for your go-to plant-based option with no sugar added, like almond, cashew, coconut, or pistachio. Whichever you choose, you can still expect the familiar flavor and frothy, creamy texture of the conventional PSL.
    Not all non-dairy alternatives are created equal, though. “Oat milk is higher on the glycemic index, which further disrupts your blood sugar regulation,” warned Dr. Butner. “When blood sugar is dysregulated, it has a negative effect on cortisol production and secretion, which leads to further inflammation within the body.” If nut milk isn’t your thing, try coconut milk, which is high in healthy fats, over Instagram’s favorite oat milk.

    3. Reduce the caffeine 
    Bad news: The pick-me-up most of us can’t function without first thing in the morning can be a trigger for GI symptoms, and it might also interfere with hormones. Therefore, Dr. Hendriks recommended going the decaffeinated route or using less coffee in your PSL if you have gut or hormonal symptoms. But whether you’re going decaf or full-caf, choose a quality brand that is organic and fair trade, as low-quality beans are heavily processed and can be high in toxins. For a coffee kick substitute, Dr. Butner suggested matcha: “One teaspoon of matcha contains 70mg of caffeine in comparison to a cup of coffee which contains roughly 140mg. Matcha is also rich in the polyphenol EGCG, which has potent health protective effects, and L-theanine, which has been shown to improve mood and cognition and reduce stress and anxiety.” (I promise, it still works in your PSL!)

    4. Swap artificial sweeteners for natural alternatives 
    The ingredient that gives the ever-popular Starbucks PSL its signature flavor is the brand’s pumpkin syrup. While they don’t reveal the components of their secret flavoring, Carly Knowles, MS, RDN, LD, PCD, a registered dietitian and cookbook author of The Nutritionist’s Kitchen, let us in on what’s behind the curtain: “These pumped flavorings not only add a significant amount of sugar to your diet, they often contain artificial flavoring and coloring which some have been linked to issues like kidney damage or cognitive problems.” Alternatively, she suggested using a natural sweetener like monk fruit extract, raw honey, or maple syrup to allow you to control the level of sweetness and reduce or eliminate the sugar content entirely, depending on your taste preferences.

    5. Don’t forget the spices 
    The PSL wouldn’t be the PSL without the “S” in it, and luckily, spices also pack powerful health benefits. The usual suspects you’ll find in the PSL are cinnamon, nutmeg, ginger, and cloves. “Go heavy on the herbaceous spices for the extra seasonal flavor, ” advised Dr. Butner. She broke down the benefits of each:   
    Cinnamon: blood sugar-balancing, allows for insulin to escort glucose into the cells to use as energy (as opposed to remaining in the circulating bloodstream for too long, eventually causing damage to tissue and organs)
    Nutmeg: a powerful antioxidant that is great at squelching free radicals, decreasing inflammation in the body, and helping with cerebrovascular circulation
    Ginger: an antimicrobial antioxidant that helps regulate blood glucose levels, and as a potent herb, it also helps to increase circulation
    Clove: an anti-inflammatory antioxidant shown to increase circulation and nerve transduction to the pelvic floor and reproductive organs

    8 oz. freshly-brewed coffee
    1 cup milk of choice
    2-3 tablespoons organic pumpkin puree
    1-2 tablespoons maple syrup (or another sweetener of choice)
    1 teaspoon pumpkin pie spice
    1 teaspoon vanilla extract

    Instructions: Make coffee and pour it into a glass or mug, and set it aside. Pour milk into a saucepan and heat over medium-low until warm (do not let it come to a boil). Then, transfer milk to a blender, and add pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. Blend until well combined. Pour the mixture into the glass of coffee and sprinkle with a dash of pumpkin pie spice or cinnamon. Enjoy! 

    Hacks to “healthify” your Starbucks PSL order
    Opt for the “short” or “tall” size 
    Choose decaf instead of regular coffee
    Ask for 1-2 pumps of pumpkin sauce (instead of the usual four)
    Ask for extra foam instead of whipped cream
    Substitute 2% milk for almond or coconut milk
    Add a dash of cinnamon 

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    8 Secrets Healthy Women Always Use When Eating Out

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

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

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

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

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

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

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

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

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

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    9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

    We all need a healthy breakfast to give us the energy to start the day. But not all breakfasts are created equally, and coming up with breakfast ideas can seem impossible when you’re already starving and a million things on your to-do list are threatening your day. The trick is to max out your veggie and fruit intake in the morning, so you’ll have an extra fibre – and nutritional – boost to your day. Plus, adding fruits and vegetables to your usual egg or cereal bulks up the meal, keeping you fuller for longer.
    If you’re so bored of cornflakes that you’re about to scream, try these quick and easy breakfast ideas for size.
    Pimped Cereal
    Top a bowl of whole-grain cereal with sliced berries or any favourite fruit. Pour on your milk or yoghurt of choice.
    Spice up your oats
    Make cooked high-fibre oats, mix in a handful of raisins or dried cranberries and top with a few chopped nuts.
    Breakfast Pita
    Fill a medium whole-wheat pita with a sliced, boiled egg, sliced fresh tomato and freshly torn basil leaves.
    READ MORE: These Are The Best, Healthiest Cereals To Eat For Breakfast Right Now
    DIY Parfait
    Layer low-fat or fat-free yoghurt with crunchy bran flakes and sliced fruit or berries.
    Breakfast Smoothie
    Mix up a breakfast smoothie made with fat-free milk, frozen mixed berries and a banana.

    Morning Tortilla
    Spread a medium flour tortilla with peanut butter, add a whole banana and roll it up.
    READ MORE: “I Tried Eating Greek Yogurt For Breakfast Every Day For A Week”
    Anchovy Toast
    Spread anchovy paste on a 100% rye bread and top with cottage cheese and fresh tomato slices.

    English Muffin
    Add 1 slice lean ham and 1 slice cheese to a toasted whole-grain English muffin.
    READ MORE: Exactly How To Include Fibre In Your Diet To Reduce Bloating
    Berry-Fibre Combo
    Mix ½ cup raw traditional high-fibre oats, ½ cup of bran flakes, 2 tsp each of sunflower seeds and sliced almonds in a medium bowl. Add 1 Tbsp raisins, ½ cup sliced bananas and ½ cup fruit of your choice. Gently stir in 1 cup fat-free berry yoghurt and divide between two bowls. Top with ½ cup of fruit of your choice, shared between the 2 bowls and enjoy! More