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      A Dietician’s Guide to Mindful Eating

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      You may think that you’re practicing mindful eating, but most of us are not. In today’s modern world, distractions are everywhere. Many of us frequently finish a meal without even remembering eating it because we were watching TV, scrolling on our phones, or responding to an email. And while enjoying a show with a meal isn’t inherently bad, constant distractions can turn eating into a mindless act, which can lead to overeating instead of eating for physical hunger and enjoyment. 
      As a dietitian, my goal is to help individuals feel empowered by their food choices. Food is meant to be enjoyed, after all! One of the best (and research-backed) ways to slow down and enjoy food is through mindful eating. Mindful eating is a popular term in wellness, but I often hear confusion over what exactly it means and how it differs from intuitive eating. Consider this article a crash course in mindful eating and how you can incorporate it into your lifestyle—starting today!

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      What is mindful eating?
      Mindful eating is a component of the practice of mindfulness, which is rooted in Buddhist and Hindu beliefs. Jon Kabat-Zinn, a pioneer in the field of mindfulness, is largely to thank for popularizing the term that is trendy in secular Western culture today. Kabat-Zinn defines mindfulness as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” 
      Mindful eating is the art of intentionally paying attention to your food without judgement and utilizing all of your senses during a meal. Tuning in (in a non-judgmental way!) allows you to get curious about your eating behaviors and better understand your thoughts and cues that guide food choices. The intent of mindful eating is to focus on how you feel during a meal and to fully savor food in the present moment.  

      What’s the difference between mindful eating and intuitive eating?
      Mindful eating and intuitive eating are two phrases that often get used interchangeably, but they are not entirely the same. Intuitive eating is an approach to eating created by two registered dietitians Evelyn Tribole and Elyse Resch in 1995, which utilizes your body’s inner wisdom to make food choices instead of external food “rules.” There are 10 principles to intuitive eating, which are aimed at helping individuals become more in tune with their bodies. We are all born as intuitive eaters, but this skill often gets lost as we age due to various external factors such as socioeconomic status, chronic disease, and largely in part diet culture. 
      While mindful eating is certainly an important component of intuitive eating, it is a different approach to food and nutrition. The main difference between intuitive eating and mindful eating is that mindful eating is focused on being present during a meal by utilizing the senses before, during, and after eating. Intuitive eating, on the other hand, is about reconnecting with your body by rejecting diet culture mentality, honoring your hunger and fullness, and respecting your body. For the TL;DR version, mindful eating is paying attention to your food in the present moment without judgment and intuitive eating is a framework with the goal of making peace with food. 

      What are the benefits?
      Mindful eating has many benefits, but it’s important to note that mindful eating is not meant to be used as a weight loss tool. Medically, mindful eating has been shown to reduce binge eating and emotional eating behaviors in individuals as well as reduce symptoms of irritable bowel sydrome (IBS) and help patients better manage Type 2 diabetes. But beyond that, mindful eating can also help with:
      Digestion, since slowing down during meals helps reduce stress, allowing your body to relax during the digestive process. 
      Learning or relearning how to enjoy your food by savoring each bite and utilizing your senses at each meal.
      Getting back in touch with hunger and fullness cues, as practicing mindful eating can help you become more in tune with your body’s needs.

      How to incorporate mindful eating:
      Eating mindfully is all about bringing awareness to each bite of food. While this may not always be possible (I get it—we’re all busy and stressed!), these are some tips to help you incorporate mindful eating into your daily routine. 

      Pick one meal to practice with
      For those new to mindful eating, it may be helpful to choose one meal to practice more in depth. It’s unrealistic to expect to eat mindfully every single time, but the more you intentionally make time to eat mindfully, the more innate it will become. For example, if you can set aside a short amount of time to practice mindful eating in the morning, use the five minutes it takes to eat your morning cereal or scrambled eggs to put away distractions and eat mindfully. If your days are a rush from the minute you wake up until the end of your work day, turn dinnertime into a mindfulness practice. 

      Take a pause
      I know how easy it can be to instinctively reach for your favorite comfort food after a long, stressful day. But before grabbing a snack from the pantry, pause and ask yourself what you’re really feeling. Is it stress? Sadness? Frustration? Boredom? Or are you physically hungry? Taking a moment to identify what you’re actually feeling can help you make a more mindful choice. If your feeling is not related to physical hunger, try a different activity such as calling a friend, going for a walk, or journaling to help process your thoughts and emotions instead. 

      Remove or minimize distractions while eating
      When sitting down for a meal, removing distractions is essential for mindful eating. This means shutting your work laptop, setting your phone aside, and not turning on the TV. This may not be feasible all the time, and that’s OK! But when you are able to remove distractions, try to focus on the food in front of you or the conversation if you are eating with others. 

      Slow down
      Whether you are eating quickly to move onto the next task, wolfing down breakfast on a morning commute, or you’re simply a fast eater, eating mindfully is all about slowing down. Taking time to pause during meals can look like setting your fork down between bites, stopping to take a sip of water, or taking a deep breath to check in with your body to see if you are still hungry or comfortably full.

      Engage your senses
      Take a moment to really look at your food. What about it is visually appealing? What does it smell like? Notice how it feels when you take your first bite. What descriptions come to mind? Is it crunchy? Chewy? Smooth? Paying attention to your senses really helps you savor your meal. After all, mindful eating is not about judging your food but rather about being curious and bringing full awareness to each bite. 

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      Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT

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      That post-workout meal that you choose actually has a much larger effect on how your muscles recover – thank you might think. And choosing the right post-sweat snack can help reduce that pain from Delayed Onset Muscle Soreness that you feel as you climb out of bed the next morning.
      But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Well, we have the answers, so you finally know how and what you should be fuelling up on after your sweat sesh.
      But first, we need to school you on the science of muscle recovery. And here to teach you, is Candice De Mendonca, a South African sports nutritionist and personal trainer.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      What *is* recovery?
      Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
      So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. Because when you understand these processes and your overall metabolism, you may be able to manipulate your body weight.
      That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
      READ MORE: What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?
      “Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
      But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on. 
      How does nutrition play a role in muscle recovery?
      It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutirents; proteins, carbohydrates and fats.
      “It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
      If you’re more of a visual person, this is what Candice means:

      READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
      So which macronutrients matter most after you’ve done a workout?
      “When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice. 
      The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
      In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increases growth hormone levels  to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment. for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea, carbs are your friend here.
      But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery. 
      How long after your workout should you eat?
      When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
      This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in. 
      So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
      READ MORE: 26 Easy Recipes for Protein Pancakes
      What is the perfect recovery ratio to look for in a post-workout meal?
      There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
      The physiologically perfect recovery ratio is 3:1 (carbs to protein). 
      “Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
      “For example, a runner would use a 2:1 ratio but a rugby player would use a 4:1 ratio.”
      “A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
      How can you put this into practice?
      “Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face but if you’re not eating right your results will be minimal and not optimal.”
      Luckily, there is a very tasty way to get the nutrients you need after you’ve closed your workout ring at gym. Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis.
      We know, right? Chocolate milk!
      One great option is First Choice High Protein Recovery Milk. It has a ratio of 2:1 with 22g of protein and 22g carbohydrates with added grams from sucrose and lactose bringing the total carbs to 41.3g.
      Plus, major soccer clubs like Cape Town City Football Club and Amazulu use it as part of their nutrition and condition plans. And they recently won best new product in the Non-Alcoholic Beverages category of the 2020/21 FOOD REVIEW/Symrise New Product Competition. So you know it’s legit.
      READ MORE: How To Adapt Your Fitness and Nutrition For Every Age
      But what does our sports nutritionist and personal trainer say? “HPR makes it extremely easy, rewarding, and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss, and extremely delicious,” says Candice.
      Some other snacks from Candice that you could try are: 1 banana and 2 boiled eggs (12g protein: 31g carbs), 2 slices wholegrain toast and 1.5 tablespoons peanut butter (12g protein: 32g carbs) or 120g quinoa and 60g chicken (17g protein: 55g carbs).

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      How To Spring Clean Your Diet, According to a Registered Dietician

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      Spring is just around the corner, and I am ready for longer days and warmer weather. With the change in season comes the need for a spring clean and time for a fresh start. While we all know about Marie Kondo-ing our wardrobes and reorganizing our living spaces, what do we know about cleaning up our diets? I don’t mean “eating clean” and restricting yourself from foods you enjoy. Instead, think of this as a time to release eating habits that no longer make you feel happy or healthy. 
      “Healthy” is a relative term that means something different to everyone, so choosing dietary preferences that fit your lifestyle will look different from mine or even your best friend’s. When it comes to making changes in your diet, it’s important to remember that you know your body best. And what better time to make healthy lifestyle changes than at the start of a new season? If your diet has been off track since the holidays, there’s no need to feel bad. Read on for ways to spring clean your diet and refresh for the new season and beyond. 

      Let go of foods that are no longer serving you
      Just like letting go of clothes that you no longer wear, spring cleaning your diet starts with letting go of foods that are no longer serving you. This includes expired food, freezer-burnt items, half-used condiments that are old, and any other foods that you won’t use (looking at you, tahini). If it’s expired, throw it out and take a mental note to not purchase that food again so you’re not wasting food. If it’s not expired but you know you won’t use it, consider donating to a local food bank.
      After you have cleared everything out, restock strategically. Keeping your favorite whole foods such as fruits, vegetables, lean protein, and nuts on hand makes it more likely that you’ll create meals packed with fiber, micronutrients, protein, and healthy fats. And it’s a surefire way to make reaching for non-nutritive options much less tempting. I’d call that a win-win. And while we are on this subject, if there are certain foods you don’t like, don’t buy them! It can be easy to feel like you have to stock up on items from the latest wellness trend, but it’s no good having wilted kale in the back of the fridge if you’re never going to eat it.

      Opt for in-season produce
      Maybe it’s because I romanticize almost everything in life, but one of my favorite things is picking out produce each week. So it comes as no surprise that new spring produce makes me equally excited. Eating in-season produce offers numerous benefits, not to mention it’s often cheaper. This spring, look for apricots, broccoli, asparagus, honeydew, and green beans, just to name a few. When shopping for in-season produce, try to make a list of fruits and vegetables you haven’t had as a way to help keep your diet from feeling monotonous. And remember, you can still reap nutritional benefits regardless of if the produce is fresh, frozen, or canned. 

      Think about what you can add
      Building balanced meals is all about what you can add to your plate, not what you need to subtract. Instead of trying to cut out less nutrient-dense options (which could lead you to feeling deprived), think about how you can add color, fiber, and flavor. This can look like incorporating vegetables into meals such as stir-fries and casseroles, sprinkling nuts and seeds on oatmeal or yogurt, and choosing healthy fats like avocados and olive oil to give meals some flavor. After all, produce gets its coloring from antioxidants, which are key to fighting inflammation. So the more colorful your plate, the more phytonutrients, minerals, and vitamins you’ll consume. 

      Cook at home more often
      It’s been a long day of work and curling up on the couch to catch up on Euphoria with a meal you didn’t have to make yourself sounds oh-so-appealing, right? I totally get it. Takeout is not only easy and convenient but also delicious. However, when you’ve ordered delivery maybe one too many times the past few weeks, it can take a definite toll on your budget and body. So how can you find ways to entice yourself to cook more at home?
      For starters, finding healthy recipes you enjoy turns preparing food at home into a labor of love instead of another task on the to-do list. And making a plan ahead of time rather than leaving it until the day of makes it less likely you’ll reach for your DoorDash app. Once you’ve got your go-tos figured out, stock up on staple ingredients to help make cooking at home a foundation of your diet. Buying nutrient-dense foods you know you love sets you up for success and makes preparing healthy meals at home much more enjoyable. 

      Be more mindful of sugar
      From Halloween to Valentine’s Day, there is no shortage of sugary treats. You shouldn’t feel shame in enjoying dessert, but consuming too many added sugars may lead to adverse health effects long term. Instead of cutting out sugar from your diet completely, look for small ways you can cut back. For example, minimizing the sugar added to your coffee or tea or replacing some of your favorite drinks or snacks with “no added sugar” options can help lower the amount of sugar you’re consuming. Reading food labels to better understand what ingredients contain sugar and looking at the added sugar amount on the product can also help you be more successful at reducing your intake. And if your sweet tooth needs satisfying, opt for naturally sweet whole foods like fruit, coconut flakes, cocoa nibs, and unsweetened yogurt. 

      Hydrate
      Water is key for so many general body functions, such as lubricating joints, keeping your skin glowing, and protecting your organs. So don’t sleep on your hydration goals this spring! A general guideline is to drink half your body weight (in ounces) of water each day, although needs may vary depending on outside temperature, exercise, and age. Bringing a water bottle with you is one of the easiest ways to ensure you will reach for water instead of other dehydrating beverages. And if you still forget to drink water throughout the day, using a straw not only makes it more convenient, but you are also more likely to drink more ounces than if you were taking a regular sip. 
      I completely understand that drinking plain water is not everyone’s cup of tea. There are many ways to flavor your water to make it taste less bland. Try adding mint leaves, lemon slices, cucumber, berries, oranges, or a combination of these to a glass of water. Additionally, drinking non-caffeinated tea or kombucha for a probiotic boost is another great way to meet your hydration needs.

      Practice mindful eating
      With the hustle and bustle of the holiday season behind us, spring is the perfect time to slow down and focus on how you’ve been eating. Maybe you find yourself aimlessly wandering to the pantry during your work-from-home day or you eat an entire bag of chips while binging your favorite show (relatable). Mindful eating is about being present in the moment and utilizing your body’s hunger and satiety cues to recognize when you are full. Although we all mindlessly eat from time to time, practicing mindfulness around food has many benefits, most notably preventing overeating and learning how to savor your food. This spring, tune into your body’s needs by taking time to slow down during your meals. This can mean sitting down at a table to eat, eating without distractions (mindless scrolling included), and pausing to check for fullness. Ask yourself: Am I still hungry or could I stop here? Take note of what your body is telling you during meals and you just might notice what it’s trying to communicate in other areas of your life too.

      15 Ways to Eat Healthier
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      10 Foods to Eat If You Want a Better Sex Life, According to Experts

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      You’ve probably heard about aphrodisiacs like chocolate and strawberries to get you in the mood, but is there really a correlation between nutrition and sex and if so, what are the best foods for sex? While aphrodisiacs are controversial among experts (no, chocolate is not a magical food meant to make you orgasm), many healthy foods contain important nutrients that can affect hormones or increase blood flow to help increase pleasure in the bedroom (or the bathroom, back of your car, with your vibrator–no judgment!). 
      But just a reminder that libido is a vital sign—a low sex drive could be the body’s way of communicating that it needs something. Therefore, the question is not just how can we improve our sex drive, but why is our sex drive lacking in the first place? This list is not meant to replace talking to your doc about finding the root cause for a low libido.
      Also, the most important thing you can do for your pleasure is to eat a healthy diet. Any whole foods like fruits and veggies can be good for the libido since a healthy libido is a sign of a healthy body. However, I asked doctors, nutritionists, and sex experts for specific foods that contain nutrients that are directly correlated to sexual pleasure. The foods they suggested are healthy, whole foods, so they can’t hurt to eat more of (in other words, whether or not they boost sex drive, they’re still good for you). Bottom line: talk to your doctor to improve low libido, eat a balanced and nutritious diet, and feel good about enjoying the 10 foods below, knowing they are expert-approved for spicing up your sex life.

      1. Raw honey
      If you’re deciding between sweeteners to add to your coffee, you might as well choose the one that can help increase libido. “Honey is packed full of natural goodness, including a mineral known as boron,” explained Reda Elmardi, a certified nutritionist, trainer, and editor at thegymgoat.com. “Boron has been found to help strengthen the bones, enhance muscle coordination, promote protein synthesis, and help increase the natural production of testosterone.” Even though we associate testosterone with men (especially bodybuilders), every gender has a combination of sex hormones, and testosterone directly correlates to sex drive. Raw honey (look for organic or manuka varieties) may help increase the natural production of the libido hormone.

      2. Maca
      Maca might not be found in every grocery store like honey, but it’s been used for thousands of years for energy, hormonal balance, and increasing sex drive. Maca is a vegetable that grows in the mountains of Peru and is technically a cruciferous vegetable, but it is most commonly found in the U.S. in the form of a powdered supplement. And according to some studies, there might be some scientific truth to the ancient use.
      “A number of research [studies have] shown that supplementing with maca can increase sexual desire,” suggested Wendy Lord, a registered dietitian and consultant for Sensible Digs. While many studies about sex drive are performed on men (serious eye roll), a 2008 study showed maca decreased sexual dysfunction in postmenopausal women. If you’re interested in trying for yourself, first talk to your doctor about whether or not it’s right for you, and do your research for trustworthy brands. 
       
      3. Berries
      You probably already know berries are good for skin glow and contain fiber for a healthy gut, but some experts swear that they’re the secret to a better sex life. According to Dr. Markus Ploesser, an integrative psychiatrist and longevity expert, berries like strawberries and raspberries contain zinc, which is important for testosterone level regulation (that hormone associated with sex drive).
      “Blueberries contain flavonoids like anthocyanins and proanthocyanidins, which have been shown to improve sexual function,” Elmardi agreed. Elmardi cited a study published in the Journal of Sexual Medicine that found that people who ate blueberry-rich diets had increased blood flow to the genitalia after only three weeks (and when there’s more blood flow, there’s more pleasure). So what does all of this mean? Berries are a healthy source of antioxidants, phytonutrients, and fiber, so if you’re already a berry fan, keep on adding them to smoothies or eating them with yogurt, knowing you could also be getting sexual health benefits. 

      Source: Askar Abayev | Pexels

      4. Saffron
      Forget thyme and cumin–you’re going to want to cook everything with saffron from now on. It is believed that the delicious spice originated and was first cultivated in Greece, but today the spice is primarily grown in Iran, Greece, Morocco, and India. But lucky for us (and our sex drives), you can find it in most grocery stores. “The chemicals found in saffron have been shown to improve erectile dysfunction in men and increase lubrication for women,” Lord explained. A 2012 study gave women with low sexual desire 30 mg of saffron daily over four weeks and found it reduced sex-related pain and increased sexual desire and lubrication, compared to a placebo. To try for yourself, add the tasty spice to salad dressings, grains, marinades, or roasted veggies. 

      5. Oysters
      The slurpy seafood is probably not the go-to food when you think of “sexy,” but oysters have long been known for their aphrodisiac effects. While experts are divided on whether or not there’s any truth to aphrodisiacs, there’s truth to the ones that contain specific nutrients known to improve sex drive. Luckily for shellfish lovers (I had to google if oysters counted as shellfish, TBH), the fancy delicacy does. According to Dr. Ploesser, oysters boost dopamine, which is a neurotransmitter that increases libido. “Oysters are a clichéd aphrodisiac because they contain zinc, which is necessary for the production of prolactin in women,” agreed Candela Valle, the resident nutritionist for MYHIXEL. 

      6. Watermelon
      Watermelon is probably your favorite fruit come summer (so refreshing!), but it has serious benefits year-round. Besides its high water content and nutrients that are beneficial for multiple functions of the body, watermelon is doing wonders for your sex life too. “Watermelon is one of the most effective foods that contain sexually enhanced amino acids (citrulline) that helps blood vessels to relax and improve sex drive,” explained Steve Theunissen, a registered dietitian nutritionist and certified personal trainer. Yes, watermelon is 92 percent water, but the remaining 8 percent is packed with nutrients that can improve sexual health and maintain overall health. 

      7. Fenugreek
      Fenugreek originated in India and Northern Africa and dates back to six thousand years ago. Both the seeds and green leaves have been used as a spice in food and herbal medicine to treat various ailments for centuries. Turns out, it’s been boosting sexual health for a long time too. “Fenugreek contains chemicals that have properties similar to estrogen and testosterone,” Lord explained. “Research that looked at the effectiveness of fenugreek for improved sexual desire showed that it is effective in this area for both men and women.” As for why the herb affects libido? One of the reasons is that it’s a good source of zinc, which is an important nutrient related to the health of the sexual organs. 

      Source: Daria Shevtsova | Pexels

      8. Red wine
      As if we needed another reason to pour ourselves a glass, red wine might be one of the few alcoholic beverages that’s beneficial for libido (and–this may or may not be surprising to you–it’s not the alcohol that can improve your sex life). “Red wine contains quercetin, which might account for the positive response in sex drive,” said Dr. Anderson, Ph.D., a sex and relationship therapist, citing a 2009 study in The Journal of Sexual Medicine that showed one to two glasses of red wine a day increased sexual desire and lubrication in women. “Researchers noted that drinking more than two glasses of red wine daily or indulging in other types of alcoholic beverages did not produce the same results.” Sorry, spicy margaritas–you’re great for Taco Tuesdays, but not for our sex lives. 

      9. Garlic
      The key ingredient that makes pasta so delicious is another ingredient that is under-appreciated when it comes to building up sex drive. You might think garlic is a killer for your sex life (no one likes garlic breath…), but the nutrients it contains could be increasing your pleasure by lowering cortisol. Let an expert explain: “Garlic contains a compound known as allicin, which helps to naturally lower levels of a hormone known as cortisol,” Elmardi explained. “Cortisol suppresses the immune system and also suppresses the natural production of testosterone. As the allicin in garlic helps to naturally lower cortisol, this helps to keep your testosterone levels stable.” As long as garlic doesn’t upset your stomach, feel free to eat it as much as you want, as it’s loaded with nutrients that are good for many functions of the body. Maybe just pop a breath mint or two if you’re getting straight to testing out the results. 

      10. Avocados
      What can’t Instagram’s favorite fruit do!? Not only do avocados make a mean toast and a delicious pudding (a Kourtney Kardashian favorite, TYVM), but the beloved food is good for so many different functions of the body, including sex drive. “Avocados are high in vitamin E, which is a powerful antioxidant involved in widening blood vessels. As a result, you get a sufficient supply of blood to various parts of the body, including the genitals,” explained Barbara Santini, a psychologist and sex and relationship adviser. Bringing blood flow to the genitals means more of the good sensitivity that results in major pleasure. Try it as a spread on bread, cut up into salads, or made into guacamole. 

      We Asked Experts if Aphrodisiacs Actually Work More

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      What Exactly Is The Low-FODMAP Diet And How Do You Do It?

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      Struggling with symptoms like diarrhoea, bloating, and gas isn’t exactly a recipe for a good time. And, if it goes on long enough, you’ll probably do a little online detective work to try to figure out what’s causing your issues and how you can clear them up ASAP. You may stumble across mentions of a low-FODMAP diet.
      FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. It’s a fancy medical way of saying that foods that fall into this category can mess with your stomach and GI tract, explains Dr. Lea Ann Chen, an assistant professor of medicine in the division of gastroenterology and hepatology at Rutgers Robert Wood Johnson Medical School. A low-FODMAP diet encourages you to weed out certain foods that tend to produce gas – and then slowly reintroduce them to see what’s the most problematic.
      READ MORE: Is Eating A Vegan Keto Diet Even Possible? Here’s Everything You Need To Know
      A low-FODMAP diet usually isn’t a long-term thing. But, Dr. Chen says, “it really depends on why you’re on it. It’s driven by symptoms. If you’re on a low-FODMAP diet and it doesn’t help you, there’s no reason to be on it indefinitely.” Other people may find that the diet helps with symptoms as they’re working through an illness or trying to identify food sensitivities, she says. And some people, like those with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO), find that a low-FODMAP diet combined with medication is the most effective treatment over the long run. “The trade-off is how much it helps you and if you think it’s worth it,” Dr. Chen says.
      If you’re interested in trying a low-FODMAP diet, Dr. Richa Shukla, an assistant professor of medicine and gastroenterology at Baylor College of Medicine, offers this advice: “Don’t be overly restrictive.” She recommends doing a trial run for a few weeks and seeing how you feel. “If it’s not making a difference, it’s time to reevaluate things,” she says. Because it can be tricky to navigate on your own, your best and safest bet is to work with a registered dietitian or gastroenterologist to do a low-FODMAP diet.
      Want to see if a low-FODMAP diet will help with your gut issues? Here’s what you need to know about the ins and outs of this eating plan.
      How does the low-FODMAP diet work?
      The low-FODMAP diet is an elimination diet, and there are three phases to it. You start by cutting out high-FODMAP foods for several weeks to allow your gut time to neutralize, Dr. Shukla says. During this phase, you should start to notice some improvement in your symptoms.
      After that, you’ll start to slowly re-introduce those foods back into your diet. You may discover that certain high-FODMAP foods give you issues, while others don’t—or you may learn that all of them are a problem for you, Dr. Chen says.
      Finally, you’ll work on maintaining the right diet. This means steering clear of your triggers and focusing on the foods that don’t aggravate your issues.
      READ MORE: 10 Signs You May Have a Magnesium Deficiency
      What are the best low-FODMAP foods?
      There’s a whole range of foods that are considered low FODMAP, and it’s hard to know for sure what is best for each person, says Kathy LeBarre, a dietitian at Spectrum Health. “During the restrictive phase, we may find that some foods are better than others,” she adds. Here are a few examples of foods that fall into the low-FODMAP category:

      Avocado
      Bananas
      Blueberries
      Olives
      Oranges
      Brown sugar
      Maple syrup
      Almond milk
      Arugula
      Bell peppers
      Carrots
      Eggplant
      Lettuce
      Brown rice
      Oats
      Almonds
      Peanuts
      Beef
      Chicken
      Eggs

      READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips
      Eating a low-FODMAP diet doesn’t necessarily mean that you need to be all low FODMAP, all the time, but it can help. “For the most part, it would be ideal to stick to a low-FODMAP diet, but there is some wiggle room to incorporate a serving of a moderate FODMAP at a meal,” says Laura Manning, a clinical nutrition coordinator at the Susan and Leonard Feinstein IBD Clinical Centre at Mount Sinai.
      What are high-FODMAP foods?
      What may be a bad high-FODMAP food for you could cause zero issues in the next person. In general, though, “high-FODMAP foods contain short-chain carbohydrates that are rapidly fermented in the digestive process and poorly absorbed,” Manning explains. “They can cause digestive upset such as gas, bloating, and diarrhea when consumed.” A few examples of high-FODMAP foods to avoid include the following:

      Apples
      Cherries
      Pears
      Grapefruit
      Barley
      Farro
      Wheat
      Milk
      Cream
      Ice cream
      Soft cheeses yogurt
      Soy milk
      Chickpeas
      Lima beans
      Agave
      Honey
      Artichokes
      Beets
      Brussels sprouts
      Cauliflower
      Mushrooms
      Peas

      READ MORE: 9 Cauliflower Benefits That Make It A Superfood, According To A Dietitian
      What does a low-FODMAP diet plan look like?
      It depends on what phase of the diet you’re in, according to Keri Gans, the author of The Small Change Diet. This means you’re going to be a little more restrictive in the elimination portion of the diet vs. when you’re reintroducing some foods.
      Below are some sample meal plans you can follow when you’re on a low-FODMAP diet:
      Day One

      Breakfast: Cooked oatmeal with peanut butter, a drizzle of maple syrup, and one cup of strawberries
      Lunch: Grilled chicken with herbs over arugula salad with cucumbers, bell peppers, cherry tomatoes with lemon Dijon dressing and a gluten-free roll
      Snack: Lactose-free yogurt and raspberries
      Dinner: Baked salmon with dill, brown rice, and sautéed spinach with olive oil

      Day Two

      Breakfast: Avocado toast on sourdough bread topped with two poached eggs
      Lunch: Quinoa bowl filled with chicken, pumpkin, carrots, and kale
      Snack: A handful of olives
      Dinner: Pasta tossed with shrimp, sautéed spinach, olive oil, salt, and ground pepper

      Day Three

      Breakfast: Scrambled eggs with a side of berries
      Lunch: Chicken sandwich with lettuce on sourdough bread and a side of baby carrots
      Snack: A handful of almonds
      Dinner: Steak with a side of sautéed carrots and green beans

      READ MORE: Caffeine Effects: “What Happens When I Go Hard on Coffee?”
      Overall, a low-FODMAP diet is “considered to be safe and healthy” when you do it right, Manning says. But, she adds that “it is important to ensure that the diet is adequate in fibre, protein, calcium, and certain B vitamins” because deficiencies can happen if the food variety is limited or the diet is followed for a longer period of time than suggested.
      If you’re planning to do a low-FODMAP diet beyond what was prescribed, it’s a good idea to check in with your doctor or a registered dietitian, just to make sure you’re covering all your bases.
      The bottom line: The low-FODMAP diet is meant to be used as a short-term eating plan to identify food triggers that worsen your GI symptoms or condition. If you plan on following it for a longer period of time, be sure to talk to a doctor or nutritionist.
      *This article was originally published on Women’s Health US

      READ MORE ON: Diet Advice FODMAP Diet Nutrition Nutrition Advice More

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      The 2022 Health Trends To Start Now, According to a Dietician

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      As we look ahead to the health trends we can expect in 2022, the changes in our diets, fitness routines, and self-care feel especially vital this year. 2021 felt hopeful, after vaccinations allowed us to see a light at the end of the tunnel, but as we enter 2022, there is still so much unpredictability. The good news? If the past two years have taught us anything, it’s that true wellness should actually make us feel better. And that means that health trends are now less about the prettiest supplement or coolest workout and more about continuing to grow, heal, and improve our quality of life. 
      To find out about health trends for this year (that will actually be worth adapting into our routines instead of passing fads), I asked registered dietician Melissa Rifkin what we can expect. Rifkin is a leading voice in nutrition and is all about sustainable, nutrient-dense, and delicious ways of eating. Here are the nutrition trends she says you will probably want to add to your routine in 2022. 
       

      Meet the expert
      Melissa Rifkin, MS, RD
      Registered Dietician
      Rifkin is a New York-based dietician who founded her own practice, Melissa Rifkin Nutrition LLC, and runs her popular health Instagram account, @confessionofadietitian. Rifkin has been featured in major publications such as Glamour, U.S. News & World Report, and Wall Street Journal.

       
      1. Prioritizing microbiome health
      So you already know that gut health is important, and while you might already take a probiotic supplement, Rifkin predicted that we’ll prioritize adding gut-friendly foods to our diets with not only probiotics (like in fermented foods such a kimchi, sauerkraut, kefir, etc.) but with prebiotics too. “We have heard about probiotics for years now, and prebiotics (the ‘food’ source for probiotics) will continue to become more of a focus in gut health,” Rifkin said. In other words, that probiotic supplement or spoonful of sauerkraut isn’t really going to do anything if the beneficial bacteria doesn’t have “food” to keep it alive. Enter: prebiotics, or a type of fiber that acts as food for probiotics. Find it in foods like bananas, dandelion greens, garlic, onions, and asparagus. 

      2. Eating for stress management
      Ever since stress took over our lives in 2020, we all became way more conscious of stress relief in our exercise routine (hello, yoga flows!), self-care (shout out to my CBD bath soak), and work life (let’s normalize actually taking a lunch break). In 2022, we’ll be more aware of stress management with our diets too. And no, I’m not talking about bingeing a pint of Ben & Jerry’s after a long workday. “We will hear more about how stress can negatively impact the body and what various ways to manage stress,” Rifkin explained. For example, there will be more focus on adaptogens (more info below) and brain-healthy foods and more awareness on the effect caffeine has on stress levels. To start, incorporate more foods known for brain health like leafy greens or fatty fish, and experiment with decaf coffee or matcha to see if you notice a difference in stress levels. 

      3. Adaptogens in food
      As adaptogens like Ashwagandha and Maca recently took over supplement shelves and wellness routines, the entire world became familiar with the ancient superfoods that have been used for thousands of years in ancient traditions like Ayurveda and Traditional Chinese Medicine. “Adaptogens are compounds that help alleviate stress and reduce anxiety. These are typically of plant origin and may be a helpful tool in stress and anxiety management,” Rifkin said. While you may have seen adaptogens in pill or powder form, expect to see them much more often in your favorite food products, including everything from chocolate bars to teas to yogurts, making it the most delicious way to reduce anxiety. For a supplement, Rifkin likes MONAT Immune Support.

      4. Growing your own produce
      Even if you don’t think you have a green thumb, you’re about to get one. “From herbs to fruits and veggies, there are benefits to growing produce at home,” Rifkin explained. “You have more control over the amount of chemicals your food is exposed to, and gardening may actually help improve health by encouraging the consumption of produce, getting you outside more, and as a form of stress management.” In other words, people (even in cities) are relying less and less on grocery stores and food suppliers and growing their own when possible. If you don’t have a backyard or it’s too cold where you are to get outside, an indoor herb garden can do the trick (try it on a windowsill or with a light that mimics sunlight). No matter how you decide to grow your own produce, you’ll get healthier, cleaner, and cheaper herbs or veggies in every meal.

      5. Harnessing the power of leafy greens
      OK, so eating leafy greens is nothing new (doesn’t the majority of your paycheck go to Sweetgreen too?), but the food and health world will only continue to lean into the power of spinach, kale, and arugula (oh my!). “This year, you’ll likely see a push to include more greens in your diet,” Rifkin predicted. “Fiber, vitamin K, folate, and magnesium are just some of the nutrients found in these nutritious veggies.” For an easy place to start, aim to get leafy greens with two meals a day, whether that’s adding kale to your omelet, ordering a side salad with takeout, or DIYing a smoothie with spinach for an afternoon snack. You can also expect your favorite greens to show up in more sections than the produce aisle, from kale gnocchi (shoutout to Trader Joe’s) to tortilla chips made with spinach. In other words, the veggies your mom forced you to eat as a kid are only going to diversify and grow in popularity in 2022.  

      You Should Be Eating In-Season Produce
      Here’s why, and how to make it easier

        More

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      We’re Halfway Through Dry January—Here’s How Experts Say To Drink More Mindfully Any Time of Year

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      When you’ve finished the last of the holiday punch and sipped the last drop of the New Year’s champagne, you might be feeling alcohol-ed out. Enter: Dry January. For many people, Dry January is as much of a tradition this time of year as putting away holiday decorations and setting resolutions. It might be an attempt to “cleanse” after a season of excessive drinking or a way to start off the new year focused on goals. While a health boost (and a break from hangovers) sounds enticing, I’m always skeptical about any temporary diet or detox—what’s the point of short-term change if you go back to old habits afterward? So whether you’re halfway through a booze-free month or just generally sober-curious, I asked experts for the 101 on Dry January, whether or not it’s worth it, and how to limit alcohol any time of year.
      Just a brief disclosure: If you’re halfway through a totally sober month, the expert tips below will help you finish out strong (because you’re probably finding that it’s not as easy as it seems!). But if you’re new to this whole Dry January thing, you can start a sober week, month, year, or life at any time. And if a sober life is not for you, we can all afford to be more mindful—that also goes for mindful drinking. We have tips for you too. Read on for expert opinions on the Dry January trend, tips for the sober-curious, and how to be more mindful with your alcohol consumption year-round. 

      In this article

      What is “Dry January?”
      Dry January is pretty straightforward: You forego alcohol for the entire month of January. While the concept has become a wellness trend all over the world, it originated in 2013 when Alcohol Change UK started a movement to raise money for alcohol abuse awareness and treatment. The idea caught on and now, many people use a booze-free month as a way to reset after an indulgent holiday season or inspire major changes for the new year (#newyearnewyou). Here at The Everygirl, we don’t support fad diets or temporary fixes and always prioritize sustainable lifestyle changes that feel good over restriction. However, based on what the experts I talked to said, doing Dry January the right way (more on that below) can be pretty beneficial for many people.

      What are the benefits?
      To reevaluate your relationship with alcohol
      The biggest reason to take time off booze is to learn more about yourself. “Cutting out alcohol for the month of January gives people an opportunity to evaluate their relationship with it,” explained Kelly Kitley, a licensed clinical social worker and international women’s mental health expert. “You can take a mindful approach to recognizing triggers as well as identifying how alcohol affects your sleep patterns, exercise, nutrition, etc.” When anything is a habit, we may be less aware of how it’s affecting us. Removing the habit allows us to see how it is truly affecting our mental health as well as our routines.
      For example, are you more nervous going into a social setting without a drink? Is it difficult to unwind from your day without a glass of wine? Are you more motivated to work out when you didn’t drink the night before? A break from alcohol is not meant to prevent you from ever drinking again (unless you want to!)—it’s supposed to make you aware of how to drink in a way that feels healthiest for you. 

      To benefit the body
      While Dry January should not be a means to cleanse the body or lose weight (that’s not how the body works), the body can still reap some benefits. Shena Jaramillo, MS, RD, a registered dietitian nutritionist, explained that since alcohol is dehydrating, limiting or cutting out alcohol can improve hydration in the body, which can promote healthy skin and increase energy. “Since alcohol is a depressant as well as a diuretic, regular intake can leave us feeling sluggish and unmotivated to complete tasks,” she said. “We may also notice our skin and hair tend to be more dry if we’re consuming a lot of alcohol.”
      “Taking a break from alcohol (even for just a month) can have incredible benefits for your body and mind,” agreed Karolina Rzadkowolska, a certified alcohol-free life coach and the author of Euphoric: Ditch Alcohol and Gain a Happier, More Confident You. “Studies show that your sleep can improve, you wake up with more energy, and your body can heal. It also rebalances your brain chemistry and helps you experience more positive feelings.” Yes, these are some pretty tempting benefits, but know that this doesn’t mean you have to avoid all alcohol forever. “Alcohol in moderation is not an issue,” Jaramillo assured. “One drink a day for women, or two drinks a day for men, is generally a safe amount that will not displace other nutrients or lead to weight gain.” But if you’re regularly binge drinking (AKA most of us), a break can provide some temporary benefits for the body (and help you evaluate if you want to extend those benefits long term). 

      To save money
      A break from booze doesn’t just have to be health related; many people participate in Dry January for financial reasons. Think about it: Alcohol is expensive. For one, those bottles of wine in your grocery hauls drastically increase the price, and the priciest part of a night out are the cocktails ($20 for a beverage? No thank you!). When you take a break from the bottomless mimosa fees or a drink with dinner (even $7 for the house red adds up), that’s money you can add to your savings account or put toward an immediate goal like furnishing a new apartment or paying off debt. While giving up alcohol permanently for financial reasons might cause deprivation (money is meant to be spent for a happier life, after all), foregoing alcohol prices for a short-term goal can help you save money.

      Are there any cons?
      Totally cutting out any food or beverage can be harmful because it can create fear around it (and you should see all food and drinks as a means of nourishment or enjoyment, not something to be afraid of). Say it with me for the people in the back: Demonizing one type of food is never beneficial. Yes, cutting out alcohol for a short period can provide the chance to reassess your relationship with it, and for many people who feel better without drinking, it can kick off a new lifestyle. However, if you’re cutting out alcohol because it’s “bad” for your body or to help you lose weight, any benefits will be short term, while the fear and negative relationship with your body can last a lot longer.
      Lastly, since a break from alcohol may cause many people to realize how much they depend on it, you might notice stress, anxiety, or even depression surfacing. “You may discover that drinking is actually a coping strategy in your life, and without it, you might be feeling more anxiety, depression, grief, etc. symptoms,” explained Heidi McBain, MA, LMFT, LPC, PMH-C, a licensed marriage and family therapist. If you think Dry January may provoke uncomfortable emotions or you’re struggling without alcohol, seek support from a therapist.

      Tips to be successful with Dry January
      Take it day by day 
      One reason restrictions or short-term diets can be harmful is if you do partake in the restricted item, you feel like the entire month is “ruined,” which can lead to bingeing and guilt. So to avoid the damage that comes with being hard on yourself if you do have a glass of wine after an especially tough day or a vodka soda while out with friends, focus less on the structure of a “month” and instead just take it day by day. Kitley recommended that if you “slip up” one day by caving to the temptation of a cocktail, that doesn’t mean the whole month has to be ruined or that you failed. Instead, see each new day as an opportunity. “Dry January” doesn’t have to be an entire month spent completely sober—any amount of time to better understand your relationship with alcohol is a win.

      Let your friends and family know your plans
      McBain said that the key for Dry January success is to let your friends and family know ahead of time so they can help you stay accountable, make plans that are not related to alcohol, and avoid uncomfortable or triggering situations. “Explain to family and friends (beforehand, if possible) that you’re not going to be drinking. Especially if you’re female, letting them know can help you avoid anyone asking if you’re pregnant or trying to become pregnant—it’s so intrusive, but these types of comments happen all the time and can be incredibly triggering.” Bonus: When you let other people know, you’ll be more likely to resist that cocktail during girl’s night or a glass of wine at your family dinner because you know they’ll be expecting you to say no.

      Use it as an experiment to know yourself better, not as a “cleanse” or “diet”
      Just another reminder that Dry January (or restricting anything for a certain amount of time) can only be beneficial if it’s used as a way to get to know yourself better and learn how you want alcohol to compliment your life moving forward. If you view it as a chance to lose weight or “detox,” you’re subconsciously telling yourself that alcohol is bad. Just because you may notice benefits in your body or how it affects your emotions when you take time off does not mean that alcohol is “bad” or that you’re “bad” if you have a drink here and there in the future (unless, of course, you have an unhealthy dependency or addiction).
      In other words, think of the booze-free time as a way to understand how alcohol affects your life and how you want to enjoy it in order to achieve your happiest life, not as a temporary health fix. Journal about cravings or difficult emotions that come up while living sans alcohol and take the time to get to know your body without it, not as a means to foster fear around drinking in the future. “You don’t need to cut alcohol out of your life to improve your diet or habit control,” said Dr. Anthony Puopolo, the chief medical officer of Rex MD and a board-certified physician. “However, being more aware of when and how much you drink, as well as why, can increase your mental and physical health significantly.”

      Continue mindful drinking when Dry January is over
      The problem with limiting anything (whether it’s food groups, phone time, or alcohol) is that any deprivation can lead to greater cravings or binges. Kitley warned to be aware if you start drinking on Feb. 1 (or whenever you start drinking again), as people tend to go overboard if they have felt deprived. If you’re excited to go out with friends and have a cocktail or know that a glass of wine will feel so satisfying with dinner, indulge in whatever your body truly wants, but be careful not to drink so much it stops feeling good for your body. Dry January is only beneficial if you take what you’ve learned and apply it to your life moving forward. Otherwise, it’s just 30 days that won’t make much of a difference in the grand scheme of your well-being. Take time to think and act on what you’ve learned (i.e. you found other ways to soothe yourself after a stressful day so you no longer need to depend on a glass of wine, or drinking less during brunch helps you feel more productive during the day), and continue mindful drinking even after January is over.

      How to embrace mindful drinking year-round
      Set some guidelines before drinking
      While mindful drinking is all about staying present (checking in with how your body feels consistently in the moment), some guidelines before any time spent drinking may be helpful. Kitley suggested a simple guideline like having a glass of water in between every drink can not only help prevent hangovers but can also help you stay mindful. Another helpful guideline to try is my personal favorite: the “three drink rule,” where if I’m drinking an alcoholic beverage, I’ll also try to have two other drinks at the same time, like water and tea or coffee. Some people also find it helpful to limit the days a week they drink (like only drinking three days total) so they are more mindful of when it’s really worth having alcohol.

      Ask yourself “why”
      Before drinking, ask yourself what your purpose is: Are you drinking because you want to enjoy the delicious taste of wine with friends or because you love trying new cocktails? Or is it because you’re feeling socially awkward or need something to take away stress? Another helpful thought exercise is to ask yourself if the next drink will bring you joy or regret. If the drink will bring you joy, then enjoy every sip. If the drink will make you feel regretful? Opt for a mocktail or sip on water instead. “Drinking mindfully means taking a moment before you grab an alcoholic drink,” explained Dr. John Mendelson, an alcohol addiction specialist and chief medical officer of Ria Health. “Before drinking, consider why you’re making that choice. It’s all about paying attention and drinking with awareness.”

      Be more self-aware about your drinking habits
      As with any health goal, self-awareness is key. It’s difficult to know how to drink more mindfully if you’re not aware of what your drinking habits actually are. Whether or not you participated in Dry January, it may be helpful to spend a week or two recording your alcoholic beverages as well as any emotions, physical symptoms, etc. so you are aware of how alcohol is truly affecting your life. “Keep a simple drink log and measure your alcohol consumption patterns,” Dr. Mendelson suggested. “This could be as easy as emailing yourself every drink or using a free drink-counting app. The basic count will establish the baseline to begin.” For example, are you drinking a lot more than you realized? Identify how to cut back and be more mindful. Or are you noticing symptom flare-ups after drinking? Talk to your doctor about a possible correlation between alcohol and your health. In general, mindfulness is self-awareness, so start collecting data on how alcohol plays into your life.

      Fuel your body with proper nutrition
      Mindful drinking comes when you’re also mindfully eating and aware of taking care of your body in every way possible, from exercise to sleep to fueling your body with nutrients that help it feel its best. Dr. Victoria Glass, MD, a doctor focusing on medical research, suggested that “healthy” alcohol consumption means overall taking care of your body, and fueling your body properly is key. Being more aware of the alcohol you put into your body happens much more naturally when you’re aware of the food you’re putting into your body too.
      Also, food can help when you are drinking alcohol too. “Make sure to eat first before consuming any alcohol,” Dr. Glass said. “Food allows you to be more aware of how the alcohol is affecting your body, and for some people, food reduces cravings for alcohol.” And if you do drink a little too much and get a hangover? No biggie, but know that you don’t need to eat greasy breakfast sandwiches or chug Bloody Marys in order to feel better. Take the opportunity to eat more nutrient-rich foods that will help your body recover and feel its best. 

      Seek support to continue understanding your relationship with alcohol
      The truth is that most of us enjoy an alcoholic beverage for more reasons than because it tastes good (especially those of us who have ever had a shot of vodka). We often use alcohol to numb negative emotions (like destressing after a long day), help us feel more comfortable in uncomfortable situations (like a party with a new group of friends), or even as a way to celebrate (as if a job promotion or wedding engagement doesn’t feel like a true celebration without a champagne toast). While alcohol can make us feel happier and more carefree, it shouldn’t be a reaction to emotions or something you depend on to feel comfortable in any situation. Continue working with a trusted professional like a therapist or sober-curious support group to understand what emotions you relate to alcohol consumption. For more resources to help you understand your relationship with alcohol or if you’re sober-curious, check out a book like Quit Like a Woman.

      While this article addresses emotional dependencies and behaviors related to alcohol, it is not meant to help treat addiction. If you are struggling with substance abuse, call the SAMHSA National Helpline at 1-800-662-4357 for assistance.

      10 Date Ideas That Don’t Involve Drinking More

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      I’m a Health Coach—These Are the 20 Trader Joe’s Items I Always Buy

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      Trader Joe’s is not just a grocery store. It’s our go-to for affordable wine (that will still impress guests), a favorite food sample destination (pre-pandemic, of course), America’s sweetheart of food stores, and my favorite place to score healthy products on a budget. Don’t get me wrong: I’ve had my fair share of emergency Cookie Butter runs, but I became a health coach because of my passion for nourishing myself with plants that make my body feel its best in a delicious and satisfying way (because food is meant to be enjoyed). Trader Joe’s is full of hidden treasures that are as delicious as they are nutritious. Here are the 20 items I always have stocked in my kitchen that make healthy eating a breeze:

      1. Jicama Wraps

      Maybe you’ve heard of jicama as a salad bar staple to add some crunch without the calories, but Trader Joe’s did the impossible (again!) and turned the root veggie into a tortilla. The best part? It is literally that one ingredient: jicama. Think of it as a combo of hard and soft corn tortillas with a bit of crunch but easy to bend and mold. The best part? You won’t have to think twice about having seconds or thirds on Taco Tuesday. 

      2. Green Goddess Salad Dressing

      I’m not usually a big fan of bottled salad dressings and much prefer to DIY with some olive oil and apple cider vinegar. However, sometimes I need a little change, and having an already-made delicious way to dress up greens for lunch can make all the difference in a stressful workday. Many salad dressings contain sneaky processed ingredients and added sugars, so I love this list of clean ingredients (avocado, fresh herbs, apple cider vinegar, garlic, etc.). Bonus: You can also use it as a dip or pasta sauce to sneak in the extra clean ingredients for little picky eaters (and no shame if “little picky eaters” means you and not your kids).  

      3. Dark Chocolate Drizzled Plantain Chips

      If you have a major sweet tooth or crave dark chocolate on the regular, I’m about to change your life. This TJ’s item has become one of my favorite go-to’s for both healthy snacking and desserts. With only 4 grams of sugar and a decently clean list of ingredients that combines chips (made out of bananas) and chocolate, this bag is the perfect way to satisfy your sweet tooth in a healthier way while simultaneously satisfying your snacking craving for all things salty and crispy. Satisfying two cravings at once? That’s the Trader Joe’s genius. 

      4. Coconut Aminos Seasoning Sauce

      If you’re a soy sauce lover, it’s about time you hop on the coconut aminos bandwagon. This healthier version is free of gluten and soy, meaning it’s the perfect (more natural) option for people with any gluten and soy sensitivities or allergies. It also has one-third the sodium content of traditional soy sauce, making it the perfect guilt-free topper for all your stir-fries and sushi rolls. On top of the health benefits, it’s cheaper than other coconut aminos sauces on the market and also happens to be certified organic (what can’t Trader Joe’s do?). Order it online here. 

      5. Chickpea and Red Lentil Risoni

      Is it just me, or is veggie-based rice all the rage these days? I love brown or wild rice as much as the next girl, but sometimes it’s nice to pack in even more legumes for extra protein and nutrients. Of all the veggie or legume-based alternatives out there, this one is my personal favorite. It’s one of the cheapest options, happens to be certified organic (many aren’t!), and is made of chickpea and red lentils instead of just one, so you’re getting in a wider variety of nutrients. Make as any rice or orzo replacement, and you’ll never want to go back. 

      6. Shaved Brussels Sprouts

      I always tell clients who don’t have the time or energy to cook to find ways to streamline the cooking process, like purchasing the prepared veggies at TJ’s. I particularly love the Shaved Brussels Sprouts because Brussels sprouts are particularly a pain to prepare. This packaged version is easy to toss into salads, stir-fries, sheet meals, etc. I’m also a fan of the Cruciferous Crunch collection, which is delicious in pasta or a creamy salad (see: the Green Goddess dressing above). 

      7. Dill Pickle Hummus

      Before you scroll past this one because it sounds kind of gross, hear me out. If I had the immense privilege of being the person who names Trader Joe’s items, I probably would have gone in a different direction. This hummus is less of a combo of chickpeas and pickles as the name suggests and more of a delicious, creamy, satisfying dip that tastes like vinegar, sea salt, and savory spices. It’s basically salt-and-vinegar dip (which sounds much better, right?). Either way, you will love this dip with veggies, crackers, or spread onto a sandwich. 

      8. Everything But the Bagel Sesame Seasoning Blend

      It’s so popular it’s basic at this point, but this EBTB Seasoning is one of the can’t-live-without products I always have stocked in my kitchen. A bagel sandwich is one of my favorite foods, so I love making some sourdough toast with vegan cream cheese, red onion, lettuce, and tomato and topping it all with the seasoning to satisfy my bagel craving. I also put the blend on popcorn, avocado toast, eggs, etc. for a flavor that I truly cannot get enough of (plus, I’m a sucker for a chic black-and-white label). Order it online here.

      9. Cauliflower Thins

      I could not be more thankful for the powers that be (AKA whichever TJ’s employee had the idea to turn cauliflower into bread). Made of cauliflower (over 60%), eggs, Parmesan cheese, and deactivated yeast, they’re a delicious alternative to bread, tortillas, etc. for anyone who’s gluten-free or trying to sneak in more veggies. Full disclosure: I sometimes eat them plain because they’re just that delicious. 

      10. Shishito Peppers

      Shishito peppers are one of my favorite foods to eat when ordering takeout, but they’re difficult to find when trying to cook them myself. Of course, Trader Joe’s makes trying out new produce very convenient, thanks to their inventive products and perfect packaging. Roast a serving of these tasty peppers with a little lemon, olive oil, miso paste, and coconut aminos (see above), and I swear these will become your new go-to veggie. Forget boring carrot sticks and steamed broccoli–shishito peppers are my must-have side dish. 

      11. Frozen Wild Blueberries 

      Whenever I go to Trader Joe’s, I stock up on packs of these berries (like, there’s currently seven in my freezer). I eat blueberries every day because they’re so nutritious, and I swear they’re my #1 secret to glowy skin. Since these are frozen, I can continue adding them to smoothies, oatmeal, and baked goods for months. Why do I love Trader Joe’s specifically? You guessed it: They’re cheaper than other certified-organic varieties.  

      12. Cold-Pressed Coconut Oil

      Coconut oil is a serious staple in my kitchen. I use it to cook, blend in my coffee, and slather all over my skin for hydration (don’t worry, I have separate coconut oils for cooking and for beauty purposes). I love this one from Trader Joe’s specifically because it’s certified organic (I know, I’m predictable, right?) and cold-pressed (which means it might retain more nutrients than oils treated with heat). Another bonus tip: The Coconut Oil Spray is not one of my ride-or-die products like the Cold-Pressed Oil, but when you just want a spray, it’s way better than your average Pam. 

      13. Spicy Mexican-Style Riced Cauliflower

      Come one, come all: The best new TJ’s meal is here, and we’re not talking about it enough. The Spicy Mexican-Style Cauliflower is everything you want out of a quick lunch or simple dinner: lots of nutrients and lots of flavor. This genius new invention is a combo of riced cauliflower, other veggies like tomatoes and bell peppers, and flavorful toppings like cumin, cayenne, and lime juice. Oh, and don’t let me forget about the pickled jalapeños (isn’t the best part of any meal jalapeños?). Simply heat it up on the stove for a vegan side dish, turn it into a burrito bowl, or add to a tortilla for a tasty meal you won’t believe is as healthy as it is. 

      14. Brown Rice & Quinoa Fusilli Pasta

      Yes, I’m a health coach, and nutrition is ~my life,~ but I also love food—extra emphasis on love. It’s not that any food is “off limits” (we’re not meant to eat from a place of deprivation!), but I know I can find more nutritious and plant-based options of the foods I crave. The perfect example: Trader Joe’s Organic Brown Rice & Quinoa Fusilli Pasta. I have a gluten sensitivity, so I try to stay away from the white-flour version anyway, but we can all afford to opt for whole grains like quinoa and brown rice that are loaded with extra nutrients. 

      15. Moroccan Mint Tea 

      If you can’t already tell, the #1 theme here is organic. I love knowing that this tea is not only full of superfood ingredients but also that TJ’s took the extra step of ensuring the superfood ingredients are organic too. I drink this tea after meals or whenever I feel bloated (the mint can help soothe stomach discomfort or digestive issues). Pro tip: Buy it in bulk because you’re going to want to drink it every day. Order it online here.

      16. Vegan Kale, Cashew, and Basil Pesto

      Pesto is one of my favorite sauces to DIY, but we can’t all be Martha Stewart 24/7. For the weeks that I have very little time to cook or prep my meals, I love this vegan-friendly version. Not only is this option dairy-free, but it’s also more plant-based than the traditional version, thanks to kale and cashews (no, you cannot taste the kale). Use the delicious sauce on top of bruschetta, with your favorite pasta, or as a dip for veggies. 

      17. Cauliflower Pizza Crust

      Perhaps one of the most beloved Trader Joe’s products of all time, the cauliflower pizza crust revolutionizes fast food (and drunk food) by replacing greasy crusts with nutrient-dense cauliflower and gluten-free cornflour. I always have a plain crust in my freezer for when I want to get creative (I make a mean Mexican pizza with smashed black beans, cheese, lettuce, and vegan ranch), but I also keep one of the Cheese Cauliflower Pizza Crusts for the nights when I only have time to pop something in the oven. 

      18. Chocolate Hummus

      I know what you’re thinking: chocolate hummus? Before you think I’ve officially lost it, hear me out. I don’t like to think of it as a hummus because the only similarity is that it’s made with chickpeas. However, it tastes much more like a delicious chocolate frosting than anything in the hummus family. With a base of cooked chickpeas and tahini (a sesame seed paste), it’s a genius way to sneak in some extra nutrients like fiber, protein, potassium, and iron.
      Just a warning, I do not eat gallons of this stuff thinking I’m eating my veggies. It still contains some cane sugar, so use it as you would any other dessert, but know you’re giving your body an added dose of nutrients while satisfying your sweet tooth. I like to use it as frosting for baked goods or as a dip with apple slices when I’m craving something sweet. 

      19. Unsweetened Coconut Chips

      Another favorite solution when that snacking craving strikes: coconut chips. They can be used as a tasty topping on any yogurt, açai bowl, or cereal or eaten on their own for a tasty snack. My favorite part (you guessed it!) is that they’re organic and unsweetened, so you know you’re only getting the good stuff. Another tip is to DIY a trail mix with nuts, cacao nibs, and these tasty coconut chips. You’ll never feel bored with your afternoon snack ever again. Order online here.

      20. Manuka Honey

      I love manuka honey for so many purposes. Not only can this kind of honey help heal minor wounds and improve common cold symptoms, but I also love manuka honey to help ease digestive issues and help balance the immune system. Oh, and I’ve been known to even use it to wash my face (now that’s a superfood). I love purchasing this honey from Trader Joe’s because it’s usually super expensive anywhere else. It comes with an ingredients list that I trust and a price tag that I don’t have to think twice about. 

      The Trader Joe’s Products Nutritionists Always Buy More