Nutrition

I’m always on the lookout for fun new recipes to try, and while I used to scour different blogs and Pinterest for the best ones, I now find most of my favorite easy, satisfying, and healthy recipes on TikTok. It all started in 2020 with the discovery of whipped coffee. Now, a whole portion of TikTok is dedicated to food hacks, meal prep, five-ingredient recipes, and salads you never thought could taste so good. As someone who lives a busy life but loves to cook, I’ve tried everything from the “internal shower” to nature’s cereal. Read on for the viral TikTok recipes you’ll want to make over and over again.

1. Chia seed water (aka the “internal shower”)
I could rave about the benefits of chia seeds all day, so it’s no surprise this recipe made the list. Chia seed water, otherwise known as the “internal shower,” combines six ounces of water, two tablespoons of chia seeds, and a squeeze of lemon. It rose to viral TikTok fame for its help with digestive issues, and it certainly seems to do the trick. Chia seeds are a superfood filled with antioxidants, minerals, fiber, and omega-3 fatty acids. Combining them with water and lemon helps make the gut-healing drink. After trying it multiple times, I’ve noticed a difference, but I advise you to start with a smaller portion and ease your way up.

@happyandhealthyolivia
Also helps with 💩 #chiaseedwater #chiaseed #weightloss #healthtrends
♬ original sound – Happy&Healthy Olivia

2. Green goddess salad
Baked By Melissa has made the world fall in love with her green goddess salad, and I can see why. The base contains cabbage, cucumbers, chives, and green onion—all finely chopped. The dressing combines lemon, olive oil, rice vinegar, garlic, shallots, chives, walnuts, spinach, basil, nutritional yeast, and salt. It’s easy to make and so delicious. The fact that she recommends eating it as you would salsa—by scooping up the salad with chips—says it all.  

@bakedbymelissa
She’s a green goddess #food #recipe #vegan #foodie #viral #asmr #fy #fypシ
♬ original sound – Baked by Melissa

3. Salmon rice bowl
As someone who eats a mostly-vegetarian diet—aside from fish—I usually make salmon once a week. But like all food, if we routinely cook it the same way, it can get a little boring. Enter: Emily Mariko’s salmon rice bowl. All you need is salmon, rice, avocado, seaweed, soy sauce, sriracha, kimchi, and mayonnaise. Heat up your salmon and rice, add soy sauce, sriracha, and mayo, and mix it all together. Top it off with sliced avocado, seaweed, and kimchi. You can then fold the seaweed around the other ingredients, and enjoy! 

@emilymariko
♬ original sound – Emily Mariko

4. Chinese cucumber salad
If you’re looking for an easy side to any meal, look no further than the Chinese cucumber salad. This salad is made by slicing a cucumber or cutting it into spirals (tastes the same either way) and then pouring the dressing on top. Combine chopped garlic, soy sauce, sesame oil, rice vinegar, sesame seeds, red pepper flakes, and brown sugar for the dressing. I’m not ashamed to admit I eat this one on repeat. 

@herbifoods
SPIRAL CUCUMBER SALAD 🥒 absolutely addictive! #easyrecipes #chinesefood #veganfood
♬ Beving: Ala – Joep Beving

5. Nature’s cereal
Finding healthy snacks I love is often a struggle, but nature’s cereal does the trick. Made by adding fresh fruit to ice and coconut water, it’s the ideal alternative to regular cereal. I usually stick to berries, peaches, or nectarines. Sometimes, I’ll add granola or substitute coconut water for coconut milk.

@vitacocoeu
Umm thanks @natures_food 😍 of course we had to try this 🥥 #naturescereal #naturesfruitcereal #asmr #foodtiktok #coconutwater #lizzo @lizzo
♬ original sound – 🥭 Student of Nature🍍

6. The Jennifer Aniston salad
I’m always on the hunt for a new salad recipe, and when The Jennifer Aniston Salad went viral, I knew I had to try it. I believe all great salads have a little bit of everything, and this one certainly checks all the boxes. The base of this salad is bulgur or quinoa with cucumbers, chickpeas, red onion, parsley, mint, feta, and pistachios. You simply chop up all the ingredients and add them to a large bowl. For the dressing, you combine the juice of two lemons with ¼ cup of olive oil. Add salt and pepper to taste. It’s very filling, and you can easily substitute ingredients to cater to your dietary restrictions or taste preferences.

@the_bottomlesspit
Will this make my arms look like hers? #jenniferanistonsalad #quinoasalad #mediterraneansalad #saladrecipes #easylunchideas #ByeByeSundayBlues
♬ Just a Cloud Away – Pharrell Williams

7. Baked feta pasta
When it’s the middle of the week, and you don’t have time to cook, this baked feta pasta recipe comes to the rescue. It contains cherry tomatoes, feta cheese, pasta, garlic, olive oil, red pepper flakes, and salt and pepper. It’s the time-saving recipe you didn’t know you needed. To start, you bake the feta, tomatoes, garlic, olive oil, and seasonings in the oven for 40 minutes at 400 degrees. While that’s baking, boil the pasta and save ¼ cup of the pasta water to add in after. Once everything is ready, mix it together for the perfect easy dish.

@feelgoodfoodie Baked feta pasta with cherry tomatoes!! Recipe on blog • Inspired by @grilledcheesesocial 😘 #tiktokpartner #LearnOnTikTok #fetapasta #recipes ♬ original sound – Feel Good Foodie

8. Ginger shot
Taking a ginger shot seems to be all over #wellnesstok right now, and as a juice fan, I was all too eager to hop on this trend. The best part is you don’t even need to own a juicer to make it. All you need is a blender, ginger, coconut water, and a strainer. You start by cutting up the ginger and blending it with coconut water. Then, strain out the juice. Ginger is beneficial for your gut, loaded with antioxidants, and has anti-inflammatory properties. I can see what all the hype is about.

@jordankilkenny
Best ginger shot recipe and so good for your gut health!! #gingershot #ginger #healthy #recipe
♬ More Than Friends – Aidan Bissett

9. Pesto eggs
TikTok recipes seem to revolve around taking the basics and elevating the taste, which is precisely what the pesto eggs recipe does. You start by putting some pesto into a frying pan, and once it begins to sizzle, crack an egg on top. Add some salt, pepper, and red pepper flakes while the egg cooks. Then, toast your bread and spread it with goat cheese. Once the egg is done, place it on top of the toast. Brunching at home never tasted so good.

@amywilichowski
#eggs #pestoeggs #homecook
♬ cooking video – cooking

10. Bell pepper sandwich
If I could eat one thing for the rest of my life, it would probably be a sandwich. But consistently eating bread has never sat well with my stomach. The difference between this sandwich and all others is that bell peppers are used in place of bread. The recipe calls for cream cheese, mustard, Everything But The Bagel seasoning, deli turkey, bacon, cheese, avocado, and cucumber. Still, I usually opt for whatever ingredients are in my fridge that day to make a bell pepper sandwich. Just don’t think about it as an authentic sandwich (it’s not going to taste the same!). Instead, think of it as a delicious, easy, plant-filled meal.

@myhealthydish
How to make a low carb sandwich with Bell Peppers. Also known as the #idiotsandwich #gordonramsey #learnontiktok #tiktokpartner
♬ original sound – My Nguyen

All the Cool Girls on TikTok Are Obsessed with This Workout Clothing Brand, so I Tried It More

By now, we’re all well aware that social media is far from reality, but when we’re in the depths of our feeds, it can be hard to separate fact from fiction. This is true of one of the biggest trends currently crowding our feeds: “What I Eat in a Day.”
When I first discovered the trend, I felt a palpable confusion. Getting a play-by-play of creators’ carefully-crafted meals left me questioning what a healthy diet looked like for me. As someone in recovery from a years-long eating disorder, I was susceptible to this one-size-fits-all approach to diets. Below, I’m breaking down the trend—what it is, why it can be damaging, and how I learned to make peace with the proliferation of diet diaries. And if you’re also feeling uneasy about this trend, know that you can always redefine your relationship with it.

What is the “What I Eat in a Day” Trend?
Watching a short video of someone detailing the meals and snacks they ate in the last 24 hours might sound dry and—truthfully—kind of boring. However, the personal content of “What I Eat in a Day” videos is a huge engagement driver for many online creators. Looking through the hashtag #WIEIAD, you’ll see short-form videos recapping everything that person ate in a day, from their morning cup of coffee to their after-dinner dessert (if there is one). Today, the tag #WhatIEatInADay has amassed over 12.8 billion views on TikTok.
As with ample online video content, this trend started on YouTube. It can be traced back to the early 2010s, when users began tracking their meals (and often, calories). Fast forward a couple of years, and the videos started to shape a significant part of the wellness conversation, with vegan and fitness communities leading the charge. Daily diet diaries began surfacing on YouTube in abundance, and this content spread from fitness to more general lifestyle realms. With the rise of TikTok and the inception of reels, these quick videos set the stage for an even easier way to roll out “What I Eat in a Day” content. Because of social media, we can now track and recreate others’ diets for ourselves.

Why the social media trend could be damaging: 
Most of the foods and meal plans showcased in “What I Eat in a Day” videos aren’t inherently harmful, and many tout the benefits of nutrient-dense and satisfying picks. However, this content can drive obsession and keep us from choosing the foods we truly want and need. 
“Many of these videos are promoting diet culture and disordered eating behaviors. When watching these videos, people may feel self-conscious and anxious about what they eat in a day, compared to these curated videos,” Chelsea Kronengold, Communications Manager for the National Eating Disorders Associated, shared with Healthline. For example, viewers may believe eating larger portions than what’s shown in a video is wrong and, therefore, plan to cut back. 
These videos are often created with good intentions. Some videos even highlight the importance of flexible eating styles or how to eat more sustainably. But just because your favorite influencer eats a certain way—even if it’s a healthy way—that doesn’t mean you should too. While I appreciate the nod to inclusivity with disclaimers like “intuitive and non-restrictive,” it can still lead to people thinking there’s a right and a wrong way to eat. Remember: Our days and our diets differ, and one person’s nutritional needs don’t look exactly like another’s. What intuitive eating looks like for one person will look, by definition, entirely different for another.
Registered nutritionist Rhiannon Lambert shared with Business Insider that what someone else eats—healthy, sustainable, realistic, or not—might be completely opposite of what another person needs. And just because the FDA uses the 2,000 calories per day mark as standard nutrition advice, your needs could fall above or below that threshold. So when calorie counts get involved, the experience of watching “What I Eat in a Day” videos can become all the more confusing—and potentially damaging—for viewers.

How #WIEIAD can be used for good:
Get curious about your intentions for watching.
Even as I critique the trend, “What I Eat in a Day” content has helped me discover fun food brands, try out new recipes, and learn the aesthetic pleasure of matching Tupperware. By watching the videos for inspiration beyond nutrition and meal planning, I’ve come to enjoy them. And that’s what it comes down to—the intention you bring when you tap on a post or press play on a video.
While we can still watch and feel inspired, we must stay grounded in our truth, knowing that whatever we eat is perfectly OK—so long as it supports our unique and personal needs. As with all social media, I ask you to get curious and be critical about the content you’re consuming. Some questions that might be helpful to ask yourself: 

Does this video make me feel like I have to change how I eat?
Do I feel bad about myself or my eating habits after watching?
Do I feel inspired and excited to try new foods and make new recipes?
Does the creator make me feel seen because their budget or body type is similar to mine?

Watch to get inspired, not down on yourself.
If you get a serotonin boost every time you watch a video with colorful fruits, veggies, snacks, and sweets, by all means—revel in it. And if you’re tired of your same old breakfast routine or are guilty of making the same thing for lunch every day, there’s no harm in letting a recipe or video be the catalyst for your own creations. Seeing how other people eat can be beneficial. If you see a meal that looks tasty and you want to try it in your own way, go for it! Just be sure to recognize that not every meal of the day needs to be exactly like theirs. If you start to feel bad about the way you eat, it may be time to stop watching.
Online food content can allow you to learn more about yourself and develop a kinder relationship with your eating habits. As someone with a big appetite for novelty, I find immeasurable joy in discovering the best avocado-slicing hacks and diving deep into other cultures’ staple recipes. Just as food is fuel, it’s also a pleasure and an opportunity to connect with the people and world around you.
So, search for inspiration, then put down your phone and eat, cook, and create in a way that feels truest to you. And if it’s really pretty and you’re proud of it, feel free to snap a pic or take a video. Just remember that the aforementioned rules apply: Your plate doesn’t have to look like anyone else’s. 

What to Read, Follow, and Listen to For Your Inclusive Wellness Journey More

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.

Why Are People Taking a Shot of Olive Oil in the Morning, and Should I? More

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.

7 Healthy Eating Hacks Hilary Duff’s Nutrition Coach Swears By More

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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