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      13 Health Experts Share Their Favorite Salad Recipe

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      You might hear “salad recipes” and think of dull greens and boring veggies. But this roundup is not about lackluster healthy food. No, this article is for those who don’t particularly like salads, who don’t believe anything healthy can also be delicious, and who are struggling to keep up with a healthy diet. You see, the true experts know that the key to staying healthy is not to force yourself to eat the same dull foods like chicken and broccoli or—you guessed it—a plain salad.
      The actual key to sticking to a healthy lifestyle is to turn good-for-you foods into delicious meals that you’ll crave all the time (read: “Salad Pizza”). I quizzed some of my favorite nutritionists, doctors, and all-around wellness gurus for the salads that not only pack a nutritional punch but are also so good that they can’t get enough. Read on for some much-needed salad inspo. Your meals are about to get so much more green.

      1. McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped

      “My favorite go-to salad is my Eggs, Beans, and Greens Salad Bowl. Salads can easily be unsatisfying or leave you hungry. This salad uses my Foundational Five system for creating a balanced meal, ensuring you’re consuming the nutrients you need to support digestion, steady energy, sound sleep, clear focus, and long-term health. What I really love about this salad (aside from how easy it is to make) is the homemade dressing, which brings it all together in a really flavorful way. Get the full recipe here.” 

      2. Berrion Berry, Period Educator, Practitioner, and Founder of The Flo Academy

      “I’m obsessed with Caesar salads, but they’re not always the most nutrient dense, so I’ve jazzed it up to be a lot more Flo-friendly and liver-loving. Instead of a traditional romaine for the base, I like to use kale (hot tip: massage the kale to make it easier for digestion). Swap the croutons for roasted chickpeas, add nutritional yeast for cheese, and top with your dressing. I like a dairy-free caesar dressing made with Dijon mustard, lemon, water, and tahini. Mix it all together and it’s the best of both worlds: classic but packed with nutrients.
      You can also do a lot with a Caesar salad to make it your own. For example, I have recently been adding Loona Seeds (which are perfect for seed cycling) and it’s taken my salads to the next level. Click here for the full recipe.”

       
      3. Dr. Mona Vand, Pharmacist and Digital Creator

      “Whether you’re fully plant-based or not, getting in your raw greens just does the body (and skin) good. I have a sour palate because I grew up eating Persian food, which includes a lot of lemon, lime, and sour flavor. So this salad has a salty and sour taste–it’s so yummy! Find the full recipe here and my favorite salad dressing here.”

      4. Dr. Alejandro Junger MD, Cardiologist and Best-Selling Author

      “The Superfood Rainbow Salad is perfect for summer! It uses a rainbow of colors and is so fresh. Try this salad on its own, or pair with your favorite protein. For the full recipe, click here.”

      5. DJ Blatner, Registered Dietitian Nutritionist and NOW Wellness Expert

      “My favorite salad is a salad pizza with lemon-flax vinaigrette dressing. This super summery salad pizza is made with thin raw zucchini, arugula, tomato, fresh basil, and ricotta cheese and topped with lemon-flax dressing for a dose of healthy vegetarian omega-3 fats. Whatever salad doesn’t fit on the pizza, I eat on-the-side. For the full recipe, click here.”

      “This refreshing Cucumber and Hijiki Salad is a delicious alternative to the traditional seaweed salad. It contains hijiki, which is black seaweed that is used in many Japanese soups and salads. Hijiki is revered in Japan as a food that enhances beauty and adds strength and shine to your hair. It’s the most mineral-dense of all seaweeds, and the highest in iron and calcium. I love this salad because it’s easy to make, highly nutritious, and has the most yummy crunch. You can make it with dried hijiki, one large cucumber, half a red bell pepper, and green onions. Combine rice vinegar, soy sauce, finely minced ginger, olive oil, red pepper flakes, sesame seeds, and salt and pepper for the dressing, and enjoy!”

      7. Brigitte Zeitlin, MPH, RD, CDN, Health Coach and Founder of BZ Nutrition

      Source: The Infatuation
      “My favorite salad is the Insalata Verde from Via Carota in the West Village, NYC. It’s such a simple green salad, and yet, it is so flavorful and filling. I always aim to have 2-3 cups of green veggies (raw or cooked), so this salad does the trick, and it is packed with filling fiber to keep me satiated. The variety of greens contain extra hydration (especially for hot summer days) and are a great source of folate for any mommas-to-be. Thanks to this NY Times recipe, I can recreate the salad at home.”

      “This Crispy Buffalo Chicken Salad combines a few of my favorite things: buffalo sauce, fresh veggies, and cilantro ranch. I love this salad because not only does it feature some of my favorite flavors, but the air fryer chicken nuggets add the protein content that takes this salad to the next level. Salads that keep you full for a few minutes are a thing of the past: with the protein from the chicken nuggets, the healthy fats from the avocado, and the fiber from all of these delicious vegetables, this salad will have you feeling fueled up and energized for hours.
      To make, toss air fryer chicken nuggets with buffalo sauce, and then combine chopped romaine, cabbage, carrots, diced celery, and avocado. For a dressing, pulse together Bolthouse Farms Ranch Dressing and cilantro into a food processor until well-combined.”

      9. Maya Feller MS, RD, CDN, and Cookbook Author

      “I love this salad because the pairing of sweet, sour, and tangy flavors of in-season ripe tomatoes with peach and strawberry is just perfection. It’s also quick and easy to prepare, and bursting with nutrients. Find the full recipe in my book, The Southern Comfort Food Diabetes Cookbook: Over 100 Recipes for a Healthy Life.”

      10. Dr. Steven Gundry MD, Cardiothoracic Surgeon and Best-Selling Author

      “A Green Mango Lectin-Free Salad is so fresh and tangy, and has a delicious vegan salad dressing. Once you make this salad, you’ll never go back to boring old lettuce and ranch dressing again. For the full recipe, click here.”

      11. Megan Roosevelt, RDN and Founder of HealthyGroceryGirl

      “Caesar salad is one of my favorite salads, thanks to the the crunchy romaine and flavorful dressing. My go-to recipe has a delicious brazil nut dairy-free parmesan and a creamy egg-free Caesar dressing. Click here to check out the recipe!”

      12. Dr. Poonam Desai

      “I love what I call a ‘balanced’ salad, which includes veggies, protein, carbs, herbs, and even fruits. I do about 8-12 veggies (kale, spinach, onions, sugar snap peas, radishes, fennel, celery, carrots, beets, broccoli, tomatoes, avocados, etc.), a protein (chickpeas, lentils, bulgar wheat, tofu, etc.), carbs (like sweet potatoes or quinoa), herbs (dill, parsley, mint, basil, etc.), seeds and nuts (pumpkin, sunflower, walnuts, hemp seeds, chia seeds), and fruit (strawberries, dried cranberries, oranges). Many store-bought dressings have added sugar, artificial flavors, and preservatives, so I like to make my own. My go-to dressing is simple: apple cider vinegar, rice vinegar, extra virgin olive oil, a dash of celtic sea salt, and a little black pepper.”

      “This Warm Salmon Citrus Salad is one of my absolute favorites because hits all three of my salad criteria: balanced nutrition, full of hearty textures, and packed with flavor. It’s a great balance of proteins, fiber, and leafy greens. You get high-quality protein from both the salmon and edamame to keep you full and satisfied for hours, and, once you cook the salmon, the salad comes together really quickly. It’s also versatile enough for those who are vegan, too: swap in tofu using the same marinade or take it out completely since the edamame has enough plant-based protein. For the full recipe, click here.” More

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      I’m Dairy Free—Here Are the Delicious Alternatives I Swear By

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      Several years ago, it would’ve been a cold day in hell before I gave up my beloved bagels and cream cheese, Alfredo sauce, and grilled cheese sandwiches. I had suspected dairy to be the cause of my digestive woes for some time, but it wasn’t until after becoming immediately sick from a single bite of milk and cereal that I decided to get tested for an allergy. Sadly, my suspicions were right—my body had other plans for me—and I could no longer ignore what had been staring me in the face for months: I’m allergic to dairy. Luckily, we live in a world where dairy alternatives are aplenty.
      Immediately after receiving the official news, I dove headfirst into research. I was shocked to learn that not only was there a world of options at my fingertips, several of the dairy alternatives didn’t just taste the same as my tried-and-true—some tasted even better.
      If you have a dairy allergy, are lactose intolerant, or simply want to swap your dairy staples for some ever-so-slightly healthier options, here are some products I love and wholeheartedly recommend. And if you haven’t seen these exact products at your grocery store of choice, I encourage you to take a closer look on your next trip. You may just find they’ve had their own dairy substitutes all along.

      1. Simple Truth Organic Plant Based Sour Cream

      Sour cream was the first thing on my list to find a suitable substitute for. Chipotle-style burrito bowls are a staple recipe of mine, and I would’ve been absolutely devastated if I had to give them up. To my surprise, this Simple Truth Organic Plant-Based Sour Cream was hiding right next to the Daisy and Knudsen brands at my nearest Ralphs; I’d just never needed to look for it. While it doesn’t have quite the same consistency as the kind you’re probably used to, the difference in taste is pretty much indiscernible. 

      2. The Honest Stand Nacho Plant Based Dip

      I had pretty much given up all hope of having a good plate of nachos ever again (vegan cheese just doesn’t melt the same), but this spicy nacho cheese dip is a real game changer. Maybe I just can’t remember exactly what real nacho cheese tastes like, but to me, this truly tastes the same.
       
      3. Primal Kitchen Avocado Alfredo Sauce

      I have been loyal to Alfredo sauce since I was a kid making Pasta Roni for myself several nights a week (I thought it was cool that I cooked). Even after I grew out of Pasta Roni, I made pasta with Alfredo sauce all the time. Needless to say, losing Alfredo was a shock to my system. 
      I’ve tried switching to marinara (but I don’t love it), homemade varieties (the taste is never right), and foregoing sauce altogether in favor of olive oil (fine, but boring). When I saw the Primal Kitchen Alfredo Sauce on the shelf at Whole Foods, I knew I had to try it, even though it costs $8 a jar. It’s not a perfect substitute (it’s lighter, less creamy), but it is very good. While I hate the price point, I find myself buying two or three of these every time I go to the store. I use it with pasta or Trader Joe’s Cauliflower Gnocchi (a favorite of mine) whenever I want a tasty, easy, and quick meal.
       
      4. Kite Hill Cream Cheese

      I know I’ve described every dairy loss as a heartbreak like none I’ve ever felt before, but bagels were another regular dairy-centric part of my routine. I was extremely determined to prevent them from completely disappearing from my life, so I tried every cream cheese alternative I could get my hands on. The Kite Hill options are really the best; they certainly do the trick whenever I’m in the mood for bagels (which is often).

      5. Daiya Provolone Style Slices

      I’m seriously underwhelmed by the vegan cheese offerings of the world. They’re fine, they work, but they’ll never be a like-for-like substitute. I use Daiya shreds as a topping for my burrito bowls (though I’ll get whatever vegan shreds are available at the store I happen to be shopping at), but I found the Daiya slices to be a great option for dairy-free grilled cheese sandwiches. When cooked in a pan on the stove, the cheese actually melts really well. 

      6. Country Crock Olive Oil Butter

      Every time I have to remind my grandma of my allergy, she says, without fail, “so, you can’t have butter?” To her, it’s the end of the world. I’ve explained countless times that right next to her favorite tub of butter at the grocery store is usually a dairy-free alternative. I use the Country Crock avocado or olive oil butter and they’re perfect for all of my cooking needs. But honestly, a spread on some toast? I’d pass on this and make an avocado spread instead.

      7. Silk Almond Dairy-Free Yogurt

      At this point, I don’t know why I’m surprised to find dairy-free products hiding amongst your everyday grocery items. But when I found the Silk Almond Yogurt, I was so excited to try it, I threw caution to the wind and immediately bought five. I used to have yogurt, granola, and fruit in my breakfast rotation, and this option from Silk was the perfect way to bring it back. More

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      5 Ways I Get Excited To Cook When I Really Don’t Feel Like It

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      So you like cooking. Maybe you even like it enough to read about cooking tips (like this article) or at least don’t hate it enough to allot a medium-sized fortune into your UberEats budget. But after a year when going out to eat was nonexistent, sourdough bread recipes were a bigger part of your life than pants with a zipper, and to-do lists get longer and longer by the day, you might be battling a twinge of cooking fatigue. If “cooking fatigue” was in Webster’s Dictionary, it would likely be defined as “cooking so freaking often that you are bored, tired, and so over it.” While I can’t speak for Martha Stewart or Ina Garten, I can confidently say that we’ve all wanted to break up with our kitchens at one point or another.
      But cooking does not have to be a chore. In fact, cooking should feel–dare I say–fun. This might be the most unrelatable thing about me, but I rarely get tired of cooking. Like I purposefully don’t meal prep so that I have to take a full lunch break to cook an entire meal because that is the happiest moment in my day #HumbleBrag. But I didn’t just pop out of the womb with a frying pan and a spatula excited to cook (yeah, I also hated that imagery); there are a few key strategies I use so that cooking always feels exciting, fun, and stress-free. How, you ask? Read on for five secrets that help me stay excited to cook. 

      1. Utilizing meal delivery kits

      When you’re finding the recipes, making the grocery lists, going to the grocery store, and prepping the ingredients, of course you’re going to get exhausted. One of my secrets to keep cooking interesting is that I love to order from Blue Apron. That’s right: even people who love to cook can utilize a meal delivery service too. Not only does a Blue Apron box at the door give you a (much-needed) break from grocery shopping and meal prepping, but their delicious and inventive recipes serve as some major cooking inspo.

      They offer recipes and cuisines that you might not ever think to make for yourself, and you will be shocked when you find out how easy they are to cook IRL. Bonus: Blue Apron offers wellness options like vegetarian, WW-approved, etc., so you’ll feel good about what you’re eating too. Trust me: order a box today, and you might find your new favorite go-to recipe (without the hassle and time-suck of cooking on your own). 
      New customers: click here to get $80 off across your first four boxes!

      2. Reading cookbooks

      Maybe you get your meal inspo from screen-shotting Instagram accounts, or maybe you go off of TikTok trends to spice up your cooking (feta pasta, you have my heart). While I love social media for inspiration, I attribute my unwavering love for cooking to reading cookbooks. That’s right: those old-fashioned things your mom keeps on a shelf are not just meant to be gifted when you need a classy housewarming present; they can be a useful tool to make cooking more exciting. While other people are reading a thriller or romance novel, I’m devouring a cookbook (yes, that does mean reading front-to-back). Feeling immersed in a cuisine and learning everything the chef, author, or nutritionist offers about their meals makes me so much more excited to cook them. Bottom line: reading a cookbook turns cooking from a chore into a learning experience. Not sure where to begin? Here are my favorites. 

      3. Trying one new food every week

      Stuck in a food rut? Get out of it by trying a new star ingredient. While we typically stick to the same grocery lists and the same sections of the store, getting out of your comfort zone at Trader Joe’s or Whole Foods doesn’t have to be difficult and can spark creativity in the kitchen. When I go to the grocery store, I challenge myself to pick up one new fruit or vegetable that I’ve either never tried before (looking at you, Japanese sweet potatoes) or have never cooked before (example: I love a good beet salad at a restaurant, but have never cooked with beets). Sometimes this requires a little bit of research (googling “how to roast beets” or “Japanese sweet potato recipes” typically does the trick), but it is a little hack that has prevented cooking from ever feeling routine. Plus, I’m getting a wider variety of nutrients by exploring a wider variety of produce.

      4. Experimenting with new tools

      Since changing up what I’m cooking helps keep it exciting, I thought it might be time to update how I’m cooking. Whether it’s an air fryer, spiralizer, or poached egg maker, there’s a wide variety of affordable, easy appliances and tools that can transform lean proteins and healthy veggies into meals you could have never imagined to be as healthy as they are. Low key, the air fryer completely changed my life, and a salad chopper somehow turns boring salads into drool-worthy creations. The truth is that healthy cooking is easy when you have a kitchen full of tools to help you do it. Simultaneously make healthy cooking easier and challenge yourself to get creative by not only changing up what you cook, but the way you cook it. For some products to try, click here. 

      5. Perfecting a couple of easy recipes I love

      Yes, getting excited about cooking is all about trying new things, but it’s also about knowing when to pull out your old-faithfuls. One of the main reasons I still love cooking so much (after doing it on a nightly basis) is because even my go-to recipes don’t feel boring or repetitive. For example, I will never get tired of cooking (or eating!) pasta. I love the experience of boiling water, chopping up garlic, and letting a simple tomato sauce cook on the stove while the spaghetti boils.
      Plus, I can make it with any pasta shape or switch up the sauce with a few easy swaps. It’s simple and easy for the days where I don’t have time (and energy) to revert to my cookbooks or experiment with something new, but it feels comforting rather than boring. Don’t settle for mundane frozen food or a basic recipe you don’t even enjoy, even on your busiest days. Instead, perfect an easy recipe that feels fun to make, and cooking will become your escape instead of a chore.

      This post contains a sponsored inclusion of Blue Apron, but all of the opinions within are those of The Everygirl editorial board.

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      Nutritional Psychiatry: How What You Eat Can Actually Boost Your Mood

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      So you might already know that the way you eat can affect your gut or even help change your skin health. However, nutritional psychiatry shows that food not only helps the body feel its best, but may help the mind feel its best too. That’s right: there’s a connection between food and mood beyond getting hangry if you haven’t eaten in a while or craving Ben & Jerry’s after a breakup. While it sounds like two very different worlds colliding (nutrition? And psychiatry?), the concept makes perfect sense to me. As a holistic nutrition coach, I always work to connect the dots between diet and emotions. 
      Think about it: the brain works 24/7 to keep the body running optimally. Food is fuel for the body, but the brain is the wheels that keep the car driving. Premium fuel is not only better for the car, but helps the wheels run smoother. Confused? Since I’ve never been a car person, I’ll just let science explain: an emerging field in psychology known as nutritional psychiatry supports the connection between what we eat and how we feel, which means a direct correlation between diet and mental health. You are what you eat, but you may feel what you eat too.

      What is nutritional psychiatry?
      The field of nutritional psychiatry has been growing rapidly after emerging over a decade ago. In 2010, a study found that women whose diets were higher in vegetables, fruit, fish, and whole grains, were less likely to have depression or anxiety than women who consumed a diet high in refined carbohydrates, added sugars, and other processed foods. Since then, multiple studies (like the “SMILES” trial or identifying “antidepressant foods“) have made way for an emerging field that combines nutrition with psychology and the body with the brain. In fact, google “nutritional psychiatry study” and the results alone are pretty impressive. “Nutritional psychiatry means using food, supplements, vitamins, exercise, meditation, etc., in conjunction with standard psychiatric medications to optimize the potential of all treatments,” explained Dr. Sheldon Zablow MD, a nutritional psychiatrist and author based in San Diego.
      What makes the field unique is that it acknowledges and works with the gut-brain connection (more on that below). While nutritional psychiatry traditionally looks at how nutrients that go into the gut (i.e. through food and supplements) affect mental health, many nutritional psychiatrists are also acknowledging the role that everything from exercise to meditation plays in mental health for a more holistic view. “It’s important to address mental health through diet and lifestyle, because the body has nutritional needs,” agreed Dr. Ellen Vora MD, a board-certified psychiatrist. “When we’re malnourished physically or psychospiritually, our mental health suffers.” Nutritional psychiatry is not intended to replace prescription medication, but rather to support a treatment plan and help patients heal using every route possible. 

      Source: Tim Samuel | Pexels

      How does the gut-brain connection work?
      While we typically consider the mind and body to be two separate entities, nutritional psychology acknowledges that they’re intrinsically connected. “The gut directly connects to the brain through the vagus nerve, and the brain is also indirectly impacted by the gut microbiome,” explained Dr. Gonzalo Laje, MD, MHSc, FAPA, a clinical professor of psychiatry based in Washington. “Think of the vagus nerve like a two-way highway connecting the brain and gut,” agreed Dr. Uma Naidoo, a nutritional psychiatrist and author of This Is Your Brain on Food. “Chemical messages from the food we digest are communicated along the highway. Following a healthy meal, the ‘communicators’ are also healthy and help the gut and brain to function at their best.”
      The “two-way highway” is also known as the gut-brain connection, or the link between gut health and mental health. Besides just the communication between the two, our moods can be affected by chemicals in the gut microbiome, showing that the brain and gut might be one and the same. For example, gut bacteria manufacture about 95 percent of the body’s supply of serotonin (AKA the happy hormone). Is anyone else’s mind blown (pardon the pun)!? Besides just the benefits that come with a good gut, the gut-brain connection also means there might be a price to pay when you’re not feeding your gut with the good stuff. 
      “Inflammation triggered by certain foods (like highly processed foods, added sugar, etc.) has a direct impact on brain functioning,” Dr. Laje said. “Nutrition is the source for building blocks that the brain needs to function, so if there are any deficits, the brain can’t function optimally.” You’ve probably heard of the word “inflammation” and might know that fried food or a couple of daily sodas might be to blame, but do you know what inflammation means? “Inflammation in the gut leads to inflammation in the brain over time, which is a major underlying cause of mental health issues like depression, anxiety, cognitive problems, and more,” Dr. Naidoo explained. “A poor diet, therefore, can worsen mood.”

      So what does a nutritional psychiatrist “prescribe?”
      So you get that what you eat matters, but is it as simple as just eating more fruits and veggies and less processed foods? The short answer: kind of. When it comes to a nutritional psychiatrist’s role, they work with each patient individually to come up with a treatment plan for specific needs, using both prescription medications as well as diet and lifestyle changes, as needed. For example, Dr. Laje includes diet as one of the essential elements in treatment plans for every patient, explaining he incorporates nutrition in his practice through food education (i.e. learning how to make better choices and understanding what those choices do to the brain).
      As for what exactly to eat? Holly Klamer, MS, RDN, recommends clients follow a similar eating style to the Mediterranean diet, which is high in omega-3 foods and plants, and supports brain health. She also encourages clients to eat probiotic-rich foods (like sauerkraut, kimchi, and other fermented foods) for optimal gut health. Meanwhile, Dr. Naidoo recommended a wide variety of plants. “A basic pillar of nutritional psychiatry is eating the colors of the rainbow, which brings rich antioxidants from plant foods to supply the gut microbes with fiber to help reduce gut inflammation,” she said. Bottom line: fill your plate with a variety of fruits and veggies, eat your omega-3s (like salmon, walnuts, chia seeds, etc.), and prioritize gut health to make your diet more brain-friendly. 

      Source: Sam Lion | Pexels

      Interested in nutritional psychiatry? Here’s how to try for yourself.

      IMO, nutritional psychology is cool because it proves that nutrition is way more powerful than just being about calories or weight loss/gain (duh!). This article is not intended to stop you from eating all of your favorite foods or to think food is the only type of “cure” you need when feeling down, anxious, or stressed. A spicy margarita or a bag of movie theater popcorn here and there likely won’t do any damage, just like one salad among an entire diet of processed foods won’t make a difference. Also, when dealing with anxiety, depression, chronic stress, or any other mental health condition, talk to your doctor about the role that food or gut health could play in your healing plan, knowing it is usually meant to support treatment, not to be the treatment.
      If you are interested in learning more about nutritional psychiatry for an overall mood boost, Dr. Naidoo suggested starting small and simple, since consistency is most important when it comes to mental health. “Start with just one eating habit you want to change or take on,” she suggested. For example, try adding leafy greens to each meal, or replace your go-to frozen pizza with a cauliflower crust option. “Another easy win is focusing on whole foods and limiting processed foods. However, remember that it’s about finding the right formula for you, so speak to your doctor before making any changes.”

      Please consult a doctor before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. More

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      I Actually Ate More Vegetables For A Month—Here’s What Happened

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      My picky eating has no bounds. I hate warm fruit, soft vegetables, mushy things, and basically all soup. But I’m nearing 25, and at some point, a girl has got to learn to eat vegetables like a regular human being. I wanted to see what really happens when you eat more vegetables, so I embarked on a journey to experience the benefits of vegetables for a full month and see what happened to my body, mind, taste buds, and more.

      How I Did It:

      I started produce delivery

      It was merely happenstance that, as I wanted to try this experiment, my coworker suggested Imperfect Foods for food but also for fantastic moving boxes (which they totally were). I set up a produce delivery every single week, and not only is it pretty inexpensive, but it also encourages me to try new things and always have produce on hand. I have to walk to and from the grocery store, so a giant haul is never a possibility for me—which often encourages me to grab a lightweight bag of chips versus a much heavier head of broccoli. This eliminates that entire conundrum and has completely impacted how much produce I eat.

      I ate a lot of side salads

      If I couldn’t find a way to add a vegetable to my meal, I opted for a side salad. I kept bagged salad and my favorite lettuce (romaine), cucumbers, dressing, and toppings on hand, so even in a pinch, it was an easy way to add a little bit more veggies to my diet.

      I added vegetables to every meal

      I found a way to add a veggie to just about every meal. Spinach to my scrambled eggs, lettuce in my sandwich, broccoli or cauliflower to my pasta—no matter what I was eating, I found a way to add a vegetable.

      I upgraded my snacks

      Just as I put a lot of effort into veggie-filled meals, I did the same with snacks. I’m known for a salty, processed snack: Doritos, chips and salsa, pita and hummus—basically anything you find in the chip aisle at Trader Joe’s. But if I wanted to use up all my produce, I had to have some snacks too. I switched to radishes and cucumbers with hummus (with pita on the side, obviously), added chopped bell peppers to my avocado toast, and ate my afternoon fruit with a small salad.

      What Happened
      I didn’t have magical results by any means. I didn’t lose three inches of my waist, I didn’t gain three inches of hair, and I certainly didn’t teach myself to crave vegetables by any means, but there are a few ways I’ve noticed a real difference through this experiment.

      I wasted less food

      I’m a classic “buy a ton of produce and never eat any of it before it goes bad” kinda girl. I have zero motivation to eat the produce I buy, resulting in so much wasted food on my end. Focusing on eating what I had and adding in all of that extra produce wherever I could fit it in was the ultimate motivation. I almost always use everything up now and feel bad when I let something go to waste. Now that I’ve seen how wonderful it feels to finish up a bag of spinach versus letting it die in my fridge, I always want to use up my food.

      I tried new recipes

      Because I was always looking through ways to add vegetables into every meal, I had to let go of some of my standbys in search of meals that had veggies built right into the recipe. This forced me to try so many recipes, ingredients, and more that I likely would have never even looked at, let alone made.

      I got fuller faster

      I have a big stomach and even bigger eyes. I’m a volume eater, meaning I really like to have a plate full of food in front of me to feel satisfied. But my stomach doesn’t always agree with that. Adding in more veggies—whether it was cauliflower to a lemon pasta recipe or julienne cucumbers to my weekly ramen night—made me feel like I was eating such a bigger meal, and I made myself fill up on all those vegetables when I could. I didn’t cut my pasta portions in half by any means, but I stopped getting that bloating feeling I’d normally get after downing a big meal.

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      Expert Advice: 14 Nutritionists Share Their Secrets for Better Digestion

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      So you load up on smoothies, make sure to eat your greens, and limit sugar for special occasions (yes, a Ben & Jerry’s binge on a random Tuesday night totally counts as “special”), but you still have digestive issues? I’m not surprised: 61 percent of Americans reported experiencing at least one gastrointestinal problem in the span of a week, according to a study of over 71,000 people. Whether it’s heartburn, bloating, abdominal pain, constipation, or diarrhea, digestive drama is something that often goes unexplained or untreated.
      Of course, if you experience symptoms that persist or feel abnormal, talk to your doctor about a root cause and treatment plan. But since so many of us experience a random stomach ache or some indigestion here and there, I polled nutritionists for their tips on dealing with the occasional digestive issue and how to support digestion overall. Read on for nutritionists’ secrets for optimal digestion and better gut health (bye, bye bloat!).

      “My 2 top wellness weapons for better digestion are:
      Hydration: I aim to drink 60+ ounces a day. It helps to prevent constipation and bloat, and keeps me feeling more energized. Sometimes, I drop frozen berries in my water for a little flavor (they also make great “ice cubes”)
      Taking a probiotic. Probiotics are a huge part of my wellness routine. They promote the growth of the good bacteria in the gut, which promotes motility, meaning it helps keep you regular. A women’s probiotic is specifically beneficial because it also works to help combat UTI’s and yeast infections.” — Brigitte Zeitlin, Registered Dietitian and Founder of BZ Nutrition

      “Before each meal, I do a few rounds of deep breaths (for about a minute) to trigger my parasympathetic nervous system, known as the ‘rest and digest’ nervous system, which helps us digest food properly. This also reminds me to practice mindful eating throughout the meal, which not only supports digestion, but also guides you to become more aware of what you’re eating, why you’re eating, how you’re eating, and how you feel as a result of eating. All of that information about your eating habits, beliefs, thoughts, and experiences with food helps you better understand what’s best for your unique body, so you can feel fully confident in how you’re nourishing yourself.” — McKel Kooienga, MS, RD, LDN, Author and Founder of Nutrition Stripped

      “Keep moving! Getting in steps throughout the day (instead of sitting for eight hours straight) helps food move through the body and keeps you regular. Set a reminder on your phone to get up and move every hour or so.” — Becca McVicker, MS, RD, LD, CPT

      “You are not what you eat, you are what you digest! Before most meals, I take a digestive enzyme supplement. Digestive enzymes help break down protein, fat, and carbohydrates, but they also support optimal nutrient absorption and can help reduce gas and bloating. I also aim to eat a predominantly plant-based diet rich in fibrous, whole foods, because they help build good bacteria. For example, I love adding frozen cauliflower and avocado to my morning smoothies.” — Megan Roosevelt, RDN, Founder of Healthy Grocery Girl

      “As a women’s health dietitian who counsels people with hormone-related disorders, I talk a lot about gut health, which includes supporting digestion. Optimizing gut health is one of the many keys to keeping hormones happy and healthy. An eating routine consisting of a variety of foods can help diversify your microbiota, which is wonderful for your digestion and overall health.” — Valerie Agyeman, RD, Women’s Health Dietitian, and Founder of Flourish Heights

      “The more lemon water you can drink, the better, especially first thing when you wake up. I squeeze fresh lemon in warm water because of its alkalizing effect on the body and its ability to help to neutralize toxic buildup. It’s also an Ayurvedic practice, which sets the day up for success with healthy eating. Plus, the fresh smell of lemon lifts the senses, which is a wonderful way to start the day.” — Cindy Kasindorf, Holistic Nutritionist and Founder of Remedy Organics

      “Our digestion actually begins with the smell of the food, whether it’s cooking or steaming on a plate in front of us. Our bodies start responding and preparing to digest from our livers to our stomachs, so it’s really important to eat as slowly as possible. Good digestion improves our nutrient absorption, and we don’t want to waste all the good foods we are eating. My other favorite ways to help get digestion back on track are:

      Starting my day with lemon water or diluted apple cider vinegar
      Adding a multi-strain probiotic to my plan
      Taking a few minutes before meals to be mindful (prayer and deep breathing)
      Eating five colors a day along with combining my macros” 

      — Cara Clark, Certified Sports & Clinical Nutritionist and Author

      “My tip for better digestion is something most people forget about doing, especially when they are extra hungry or rushing: chewing. Chewing food is so important to the digestive process. When we chew our food well (about 32 times before swallowing), it gets broken down into smaller pieces, making it easier to digest and absorb nutrients. Saliva contains certain digestive enzymes to improve the digestion of carbohydrates, and gets released when chewing.” — Mary Ellen Valverde, Licensed Nutritionist MS, CNS LDN

      “If I’m having any kind of GI issues, I tend to opt for ginger. I like having tea which helps with digestion, and sometimes I make a ‘shot’ of fresh ginger blended with orange juice. Other foods that will help are probiotics like yogurt or other fermented foods. And water! Many people forget to drink enough water during the day.” — Shana Spence, MS, RDN, CDN, Founder of The Nutrition Tea

      “While a lot of factors play a role in good gut health, one of the key factors is fiber. Papaya is loaded with fiber, as well as nutrients like lutein and vitamin C, and contain an enzyme called papain, which helps digestion and the breakdown of proteins. All of these nutrients aid with bowel regularity and help prevent constipation and bloating, making papaya an ideal food for digestive health.” — Tejal Pathak, Registered Dietitian, Clinical Practitioner, and Education Specialist

      “Practice the five F’s to healthy digestion: fully chew (digestion begins in your mouth), fiber (aim for 30g of fiber a day), fluids (we need about half our body weight in ounces per day), friendly bacteria (which help keep digestive tract healthy), and fitness (exercise helps keep you regular). Also, eat foods with ginger and peppermint. They help calm and soothe the gut for better digestion and less bloating.” — Dawn Jackson Blatner, RDN, CSSD, Author and Daily Harvest Nutritionist

      “By chewing more (and more mindfully) you’re likely to swallow less air which can contribute to bloating and burping during meals. Also, you might have heard that eating adequate fiber (25-30 grams per day) helps support healthy digestion, but just a reminder, when you increase your fiber consumption, you also need to increase your water intake. If you’re not used to consuming high-fiber foods, take it slow and work your way up to avoid overloading on fiber. While supplements are not the direct answer to GI or digestion issues, they’re good for temporary relief. When it comes to bloating and excess gas, I’m a big fan of Hilma’s Gas Relief blend made from ingredients like caraway seeds, fennel, and peppermint leaves.” — May Zhu, RDN, LDN, Founder of Nutrition Happens

      “Digestive bitters have been used for hundreds of years to help prepare the body to digest and assimilate food. Taking bitters can be the difference between feeling content and feeling bloated after meals. For years, I watched my patients and loved ones struggle with digestion, so I formulated a bitters tincture that combines full-spectrum hemp extract with organic botanicals (like dandelion root, bitter fennel, ginger, etc.) to decrease bloating and support the digestive tract.” — Dr. Kristi Wrightson, ND, Registered Dietician and Naturopathic Doctor

      “A few of my tips for improving digestion are:
      Eat high-fiber foods: among many other health benefits, fiber can help support digestive health and regularity. Try beans, lentils, nuts, oatmeal, whole grain products, fruit, and vegetables with the skin.
      Stay hydrated: adequate hydration helps support digestion as your body breaks down the food that you have eaten. It’s also especially important to focus on getting enough fluids in as you increase fiber in your diet to make sure your digestion stays regular.
      Add fermented products to your diet: fermented foods (also referred to as cultured foods) contain healthy bacterial strains that can support and promote a healthy gut and digestive tract. A few of my favorite cultured products to include in my own diet are kefir and greek yogurt with live and active cultures.
      Get active: a sedentary lifestyle can cause digestion disruption, so an easy way to support healthy digestion is by staying active.” — Lauren Twigge MCN, RDN, LD

      Please consult a doctor before beginning any treatments or routines. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. More

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      9 Natural Ways to Beat Brain Fog—And Get Over That Afternoon Slump

      by

      As I’m writing this, it’s currently Monday afternoon, and the effects of my double-shot Starbucks have worn off, leaving me feeling tired, unfocused, and a tad unmotivated. In short: I’ve got a serious case of brain fog. A couple of late nights and bad meals over the weekend are hitting hard, making this feel like the Mondayest Monday ever. Sound familiar?
      All of us experience the occasional lack of energy on account of brain fog or an afternoon slump. You know the feeling: around 2 p.m., you just need another cup of coffee to keep going, or you have trouble focusing and checking items off your to-do list becomes harder and harder. Even though brain fog is common, it doesn’t mean we should have to put up with it. We’re #bosses taking over the world, one raise at a time, and simultaneously fighting for equal rights while defeating the patriarchy. The last thing we need to distract us from reaching our goals is an afternoon slump, right?

      What is “Brain Fog?”
      We throw around the term “brain fog” as a reason to have that 2 p.m. coffee or to explain an occasional lack of focus, but mental fatigue can show up in a lot of different ways. It might feel like an inability to concentrate on conversations or having to reread sentences over and over because they’re just not clicking. Maybe it’s scrolling through social media because you can’t focus on work tasks, or the feeling that your head is in the clouds. Small decisions might feel difficult to make and you may rely on coffee or snacks to keep you focused. 
      While brain fog is common and something we’ve all likely experienced (Mondays, am I right?), it’s actually a symptom of something else, whether it’s something going on in your body or a symptom of not getting enough sleep. “Brain fog can be a symptom of a nutrient deficiency, sleep disorder, hormonal changes, bacterial overgrowth, depression, or even a thyroid condition,” wrote Dr. Jeffrey Egler M.D. for Parsley Health. These are just a few examples of what could cause brain fog, so talk to your doctor if you regularly experience brain fog in order to identify the root cause of the issue, which could be anything from diet to stress levels. In the meantime, there are a few general lifestyle changes that might help improve overall concentration, productivity, and energy. 

      9 Natural Ways to Prevent Brain Fog

      1. Get enough (good!) sleep
      The amount (and quality) of your sleep can contribute to brain fog in multiple ways. “Poor sleep hygiene like an irregular sleep and wake time, getting less than 7-8 hours of sleep a night, or blue light exposure before bed disrupts your natural circadian rhythm, which contributes to brain fog,” Dr. Egler explained to Parsley Health. Even the little things like hitting snooze or going to bed at different times every night can cause grogginess throughout the day, so sleep hygiene is incredibly important.
      Make sure to get at least seven hours of sleep a night, but aim for 8-9 hours when possible for optimal brain function. Even if you think you’re sleeping through the night, your body might not be going through full REM cycles, so track your sleep patterns with an app like Sleep Cycle to make sure you’re getting enough good quality sleep, and check out these products to help you get the most from your sleep.

      Source: @helloitsloh

      2. Try adaptogens
      If stress is contributing to brain fog (it is one of the most common causes!), work on getting rid of stress using therapy, meditation, breaks, etc. But while you’re working on stress reduction, adaptogens may help reduce the way that stress affects the body. You might have heard the wellness buzzword from your favorite blogger or on your Instagram feed, but the miraculous effects of adaptogens prove a staying power stronger than the typical trend.
      “When you take adaptogens, you’re training your body to handle the effects of stress,” explained Dr. Brenda Powell, the co-medical director of the Center for Integrative and Lifestyle Medicine at the Cleveland Clinic’s Wellness Institute. Adaptogens are not stimulants (like caffeine), so you will not feel immediate effects. Instead, talk to your doctor about taking them consistently for a few months to see if they can help with brain fog or mental fatigue. Add powdered adaptogens like ashwagandha or cordyceps to coffees, smoothies, teas, or even baked goods. 

      3. Take more work breaks
      Sometimes, brain fog is a symptom of lifestyle instead of physical conditions. If you’re suffering through an afternoon slump due to a lack of motivation, it might be because you haven’t done enough that makes you feel excited. To help, think about your favorite part of the workday or something that gets you excited. Is it brainstorming new ideas or problem-solving with coworkers? If you can, schedule your favorite items on the to-do list for the mid-afternoon when that slump typically hits. Also, try taking a break from work and get your creative juices flowing with doodling, cooking, or scrapbooking. Bottom line: take a break from whatever tasks could be causing exhaustion and stimulate other parts of the mind (like creativity or communication) to help with the mental fatigue.

      Source: @outdoorvoices

      4. Do a mini-meditation
      If you start to feel groggy or tired in the middle of the day, consider resetting and refocusing through meditating. By now, you probably know that meditation has a long list of benefits, from stress reduction to improving attention span. While the benefits themselves are enough to improve the symptoms of brain fog, you can also think of meditation as a mini reset for your brain during those moments when you feel a fog coming on. One study even found that short meditation breaks helped children with attention, self-control, and participation in school. Not sure where to begin? An app like Headspace walks you through guided meditations, and Happy Not Perfect uses visuals and activities to help you meditate based on your current mood. Next time that afternoon slump starts to hit, reach for your meditation app instead of a coffee.

      5. Talk to your doctor about vitamin levels
      Another common cause of brain fog comes from what we’re lacking in our diets, so talk to your doctor about checking vitamin levels and supplementing or adjusting your diet accordingly. For example, low levels of some B vitamins can cause dizziness, a decrease in brain function, and even memory loss. Why? Some studies suggest that adequate levels of vitamin B6 play a significant role in brain glucose function and boosting mood, while vitamin B12 affects overall cognitive function.
      If you’re low in any vitamins, your doctor might suggest supplementing or eating more foods rich in that vitamin. PSA: While there are some vitamins generally associated with brain health, it’s important to get your levels checked and talk to your doctor before trying anything out yourself. Vitamin and supplement needs vary from person to person, so the key is getting answers on what is right for you.

      Source: Love and Lemons

      6. Eat whole foods
      My motto is that food is medicine, and we can often find ways to improve our overall wellness and energy by looking into our diets. While you may have heard a lot of buzz about “brain foods,” the most important strategy is to make sure your diet is full of healthy, whole foods from the earth. Green, leafy vegetables, berries, and foods high in omega-3 fatty acids (like walnuts, chia seeds, and salmon) could be particularly good for brain health, but the key is feeding your body with foods that make it feel good. In general, make sure you’re getting enough nutrients for energy and overall health. Eat a balanced diet of healthy fats, proteins, and carbohydrates from the earth (AKA less processed foods), and get a variety of nutrients by eating a wide range of fruits and veggies. 

      7. Exercise
      I get it: after a long, busy day at work, nothing feels harder than putting on your running shoes and getting your exhausted butt to the gym (especially when your couch and a new episode of Real Housewives are calling your name). But (no surprise) exercising is so good for you, it’s well worth saying “see ya later!” to your couch in an effort to help with brain fog and that ongoing afternoon slump. Not only can regular exercise help the brain to improve memory, concentration, and thinking skills, but moving the body can have immediate effects on your brain through the release of endorphins, which increases energy and boosts mood. Bottom line: regular exercise might help prevent brain fog in the long run (pun intended), but if you do feel an energy slump coming on, take a walk around the block or go through some yoga stretches.

      Source: @tourdelust

      8. Go outside
      A Standford-led study in 2015 found that people who spent time walking outside for 90 minutes a day had significant decreases in cortisol levels. Translation? The great outdoors can help the way your body deals with stress, potentially preventing stress from turning into mental fatigue. Being outside can also improve short-term memory and boost attention, so if you’re preparing for a big presentation or major exam that requires your focus, don’t skip your daily run or a walk around the block just because you feel pressed for time–the brain benefits are well worth it. Vitamin D also can have a huge effect on brain health, so soak up some sun on your lunch break (but don’t forget your SPF!) for an instant mental reset that will help you feel energized for the rest of the day.

      9. Experiment with essential oils
      By now, you’ve probably heard the benefits of essential oils range from beating breakouts to helping you fall asleep, but did you know they can also be used to increase focus and energy too? Aromatherapy has way more benefits than just relaxation. For example, peppermint oil might help prevent fatigue and rosemary oil can help improve focus and memory. Practice aromatherapy by diffusing oil throughout the day (a diffuser is one of my at-home office must-haves), diluting it to use on the skin (mix it with another oil like coconut and don’t try if you have sensitive skin or allergies), or taking a deep breath to inhale the scent. It turns out your sniffer is pretty powerful for improving focus and beating that brain fog. 

      Please consult a doctor before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article. More