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      in health and weelbeing

      Carbs Aren’t the Enemy—These Healthy Recipes Prove It

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      Can you eat a healthy diet and still eat carbs? Well, to be fair, part of that depends on your definition of “healthy,” but experts suggest that you should focus on the quality of what you’re eating, rather than trying to cut them out entirely, according to Harvard Men’s Health Watch. Carbs definitely have a place in my diet, but that doesn’t mean that I don’t care about trying to make good choices—at least, much of the time. If you, like me, don’t feel like cutting out carbs is right for you, but you still want to eat healthy, try one of these 22 recipes, which prove that healthy recipes with carbs are totally possible—and absolutely delicious.

      Source: By Erin Clarke of Well Plated

      Source: Foodie Crush

      Source: Isabel Eats

      Source: Jessica in the Kitchen

      Source: What’s Gaby Cooking

      Source: Two Peas and Their Pod

      Source: Sweet Potato Soul

      Source: Ambitious Kitchen

      Source: Platings and Pairings

      Source: My Food Story

      Source: Two Peas and Their Pod

      Source: Pinch of Yum

      Source: Isabel Eats

      Source: Sweet Potato Soul

      Source: Snixy Kitchen

      Source: Gimme Some Oven

      Source: My Food Story

      Source: Platings and Pairings

      Source: Jessica in the Kitchen

      Source: Ambitious Kitchen

      Source: Pinch of Yum

      Source: Orchids + Sweet Tea More

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      in health and weelbeing

      The Plant-Based Recipes You Need for Every Craving During Quarantine

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      As a self-titled health nut and nutrition nerd, this may come as a surprise, but I’m a big fan of cravings. In my humble opinion, suppressing cravings is total BS. Not only are cravings your body’s way of communicating to you, but feeling guilt about cravings can lead to bingeing or an unhealthy relationship with food. My trick for getting the nutrients my body needs while still indulging in whatever I want? Finding plant-based alternatives.If staying at home for months on end has left you ordering pizza most nights of the week or going through chocolate chip cookies quicker than you go through a new Netflix series, not to worry. Whether you’re craving sweet, salty, heavy carbs, or all three, honor your body and most importantly, enjoy your life. Get in the kitchen and get creative with these plant-based alternatives that will nourish the body and satisfy taste buds.

      Source: Love and Lemons

      Source: The Movement Menu

      Source: Live Eat Learn

      Source: Love & Lemons

      Source: Ambitious Kitchen

       

      Source: Pinch of Yum

      Source: Cotter Crunch

      Source: One Lovely Life

      Source: Feasting at Home

      Source: Cotter Crunch

      Source: Love and Lemons

      Source: Abra’s Kitchen

      Source: The Movement Menu

      Source: Well and Full

      Source: Eating Bird Food

      Source: Eating Bird Food

       

      Source: Love and Lemons

      Source: Isabel Eats

      Source: Drizzle & Dip

      Source: Jessica in the Kitchen

      Source: Ambitious Kitchen

      Source: Downshiftology

      Source: Love and Lemons

      Source: Eating Bird Food

      Source: Cotter Crunch

      Source: Live Eat Learn

      Source: One Lovely Life

      Source: Downshiftology

      Source: Cookin Canuck

      Source: The Movement Menu

      Source: Eating Bird Food

      Source: Love and Lemons

      Source: Lively Table

      Source: Top with Cinnamon More

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      in health and weelbeing

      I’m a Health Coach and These Are the 15 Items I Always Buy From Trader Joe’s

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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 in part 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 15 items I always have stocked in my kitchen that make healthy eating a breeze:
      1. Kale Gnocchi

      I’m also a huge fan of the Sweet Potato Gnocchi and the Cauliflower Gnocchi (who isn’t?), but my personal preference is the kale variety (maybe that just shows how weird I am?). The TJ’s Kale Gnocchi has a simple ingredients list of potato starch, chickpea flour, sea salt, olive oil, and, of course, kale, making it the perfect way to sneak in some extra greens. I know there’s a lot of mixed reviews on TJ’s beloved plant-based gnocchis (you either love them or you hate them), but I’ve found that sautéing them in olive oil or ghee and then putting them in the oven for a few minutes help make them crispier.  

      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 we 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. Coconut Aminos Seasoning Sauce

      If you’re a soy sauce lover, your life is about to change. 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. 

      4. 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 preference. 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. 

      5. 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). 

      6. Everything But the Bagel Sesame Seasoning Blend

      OK, 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, 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.

      7. Cauliflower Thins

      These genius cauliflower thins are one of the newer products, and 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 percent), 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. 

      8. Juice Shots

      Being the health nut I am, I’m a major sucker for a good juice shot. I like them for easily getting in some extra nutrients and good-for-you ingredients. The problem with juice shots? They’re hella expensive for literally one sip. Luckily, the shots at Trader Joe’s are the cheapest I’ve ever found, and are still certified organic (that’s huge for me, if you couldn’t tell). I’ll stock up on a few for when I feel a cold coming on and need an extra boost. Let’s be honest: they’re also a great hangover cure. 

      9. 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 they’re frozen, I can continue adding 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.  

      10. 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 a 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. 

      11. 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 try to stay away from the white-flour version anyways, but we can all afford to opt for whole grains like quinoa and brown rice that are loaded with extra nutrients. 

      12. Organic Ginger Turmeric Herbal 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 TJ’s took the extra step of ensuring the superfood ingredients are organic too. I drink this tea when I’m getting sick (I swear it helps soothe any sore throat) or feeling bloated (the ginger and licorice can help soothe stomach discomfort or digestive issues). Order it online here. 

      13. 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 by incorporating kale and cashews (no, you cannot taste the kale). Use the decadent sauce on top of bruschetta, with your favorite pasta, or as a dip for veggies. 

      14. 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 also keep one of the Cheese Cauliflower Pizza Crusts for the nights when I only have time to pop something in the oven. 

      15. 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 knowing 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. 

      What’s your favorite Trader Joe’s product? More

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      in health and weelbeing

      How Going Vegan Changed My Relationship With My Partner

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      It was just another lazy weekend at home, as my partner and I decided to watch a few documentaries on Netflix, where we stumbled across The Gamechangers, and afterwards, immediately decided to cut out animal products altogether and go vegan. After a quick chat about our intentions for this new journey, we looked at each other for reassurance of our decision to go vegan for our health and the environment, not knowing whether this would bring us closer together or completely starve us. Whatever the outcome, we would be changing our lifestyles together. Going vegan was never in the plans for us. Before going vegan together, we ate what we wanted, which usually came along with some pretty unhealthy choices. With both of our families also being from the South, we were used to home cooked meals full of an obscene amount of butter, salt, meat, cheese, and starch. We were no strangers to turkey necks in a pot full of greens, big helpings of BBQ ribs, hot dogs and hamburgers at each cookout, and three-cheese baked macaroni and cheese. The benefits of veganism usually skate past or disproportionately don’t make it to the Black community due to the lack of access to healthier food options in many of our communities and the African-American diet overall, even with more and more African-Americans adopting a cleaner diet faster than many other demographics. My partner and I took our new journey day-by-day and started to recognize some of the benefits veganism had on our relationship, shifting the way we viewed food and each other. 

      We work out together more 
      Before, working out together was very sporadic for us. In between work schedules, making time for friends and family and scheduled events and outings, our workouts together would be few and far between.
      Transitioning from working out a day or two every week to multiple times a week wasn’t an easy transition. Holding each other accountable to make time to work out, even after a long shift at work, helped push us mentally. When one of us was tired, we tried to push through and compromise where we could. 
      Since making our collective health a priority and going vegan, working out together became another way we showed our commitment to our wellness—and each other. We both kept the same goal in mind: to be better from the inside out. That meant to make sure not just only one of us was active, but that we both stayed active and made it a point to fit working out into both of our schedules. 
      Instead of a chore, working out to complement our new vegan lifestyle consisted of fun activities like hiking, taking walks on our local trails, biking, and in-home workouts when our schedules got too hectic. In a way, going vegan gave us the push to be better to ourselves for ourselves, and each other. 

      Our sex life improved 
      One unexpected change we noticed instantly after going completely vegan was that our sex life improved in a way that gave us extra energy and stamina. When our eating habits changed to mostly plant-based foods, our libidos and sex drive followed, a welcomed change we both benefited from!
      Before committing to a plant-based diet, my partner and I ate what we could get our hands on between our busy schedules, which usually came in the form of a pre-packaged meal or from a fast food restaurant. Those meals usually consisted of heavy forms of proteins and carbs, which put us in the food coma, and thus, making time for sex would take the backburner. 
      As our meals got more plant-based, we noticed we felt lighter and full of more energy after a meal than sluggish and sedated, giving us that extra “boost” we needed in the bedroom. Having energy for sex now was a great improvement from where we were before, passing out after most meals and only sustaining ourselves enough for quick sessions in the bedroom. And since we made the change in our eating habits together, we both saw—and felt!—the difference. 

      Source: rawpixel

      We cook with and for each other 
      Changing up our eating habits to eat more plant-based came with a whole new way of looking at food and how and what we cooked on a daily basis, and since we were going vegan together, planning dinners, meal prepping, and date nights became a team sport. Whereas before when one of us would get the other some food on the way home, with a different type of diet, we became more mindful of what we ate, and cooking together became more frequent and fun. 
      We started to plan our meals together to make sure we both were eating well and staying full throughout the day. Cooking dinner together became even more fun, as we browsed through Pinterest, vegan cookbooks, and scoured the internet to find new ways to cook our favorite meals, and helped each other in the kitchen. Once we found our new favorite vegan recipes, my partner quickly went from my sous chef to the head chef, taking the reins in the kitchen and whipping up meals for the both of us. As we stayed committed to this new way of eating together, we stayed in the kitchen longer and cooked as a unit instead of making two separate meals that could accommodate both of our appetites. 

      We take more accountability for each other’s wellness 
      Before switching up our eating habits, caring for each other’s overall health wasn’t exactly second-nature. Besides the regular annual doctor’s appointment and daily multivitamins, our health wasn’t exactly top of mind. Going vegan helped us be more attentive to what goes in both our bodies, holding ourselves accountable for making changes to better our overall health. 
      It was no longer about whether I or he was eating well; we both took accountability for each other’s eating habits. We gave each other more grace and patience as well. When meal prepping wasn’t an option, we made an agreement to continue our vegan journey, even while away from each other. This included checking in on each other and giving each other permission to eat how we wanted to. There were some easier days being vegan and not-so easy days where we craved our favorite seafood restaurant, but we remembered why each other’s health was important and gave each other grace when necessary. 

      We now know that changing our eating habits by going vegan was the push we needed to help sustain a healthy relationship from the inside out. Changing up years of eating habits didn’t come naturally overnight, but we had each other as motivation, and as a result, our accountability to each other, how we made time for each other, and our love for food—and each other—grew.  More

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      in beauty and fashion

      10 Foods That Will Boost Skin Glow

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      OK, so it sounds cliché to say “beauty starts from within,” but that old-school aphorism is pretty accurate when it comes to skin health (also self-confidence and kindness, but that’s an article for another day). Just like processed foods might cause breakouts, and eating sugar might cause premature aging (haven’t you heard of “sugar face?“), certain foods can have a reverse effect on skin health. McKenzie Jones, RDN, CLT, explained, “Since we are what we eat, it’s no surprise that diet and beauty go hand-in-hand. Foods that promote a healthy, balanced lifestyle also promote youthful-looking skin and can help keep you looking radiant from the inside, out.”Beauty foods may not sound revolutionary now, but I first heard about the beauty benefits of nutrition when I read Eat Pretty: Nutrition for Beauty, Inside and Out in 2014, and my mind was blown (yes, I have always been a huge nerd). After all, why shell out half your paycheck on fancy serums and treatments when you can boost glow from the produce aisle of the grocery store (OK fine, I’ll still be spending $$$ on skincare products, but at least it will double the effort, right)? Add these foods to your grocery list this week and get ready for a major glow-up. 

      Source: @cynthialions

      1. Avocados
      Apparently, that viral avocado café doubles as a skincare mecca, and Instagram’s favorite toast is just as good for your complexion as it is for your feed. “Avocados contain healthy fats (like polyunsaturated and monounsaturated) that work to keep skin flexible and moisturized,” Valerie Agyeman, RDN, my personal girl crush and founder of Flourish Heights, explained. “Monounsaturated fatty acids keep the surface of your skin moist, while polyunsaturated fatty acids guard the skin from sun damage. Plus, they are packed with antioxidants like vitamin C, vitamin E, and carotenoids, which help protect against free radical damage.” In other words, load up on the millennial-beloved fruit (yes, it is a fruit!) for skin hydration and radiant glow. 
      Try it:

      2. Tomatoes
      Pasta lovers, rejoice! A study by researchers at Manchester and Newcastle Universities found that eating five tablespoons of tomato paste daily helped improve the skin’s ability to protect against harmful UV rays, thanks to the antioxidant lycopene (AKA what makes the tomato its signature red shade). You know from your mom telling you to wear SPF that UV-protection does not only help prevent more serious conditions like skin cancer, but can also protect against signs of premature aging and dark spots, making anything that might protect against UV-damage officially a beauty food. Why tomato paste, you ask? Because cooking tomatoes increases their lycopene levels, so go ahead and load up on pasta sauce (but still wear your SPF!). 
      Try it:

      3. Lemon juice
      As if you needed another reason to DIY spa water, lemon juice is packed with vitamin C. Stefanie Wilkerson, RDN, explained, “Vitamin C helps produce collagen, and works as an antioxidant to neutralize free radicals that can damage our cells.” Hello supple, smooth skin! Bonus: while it is acidic, lemon has alkalizing effects in the body, meaning it might help balance pH levels. This is beneficial for your complexion, because when pH levels are out of whack, the skin can become sensitive, irritated, or acne-prone. Not to mention that adding lemon makes us want to drink more water (and that’s a huge skincare perk). 
      Try it:

      Source: @kayla_seah

      4. Garlic
      Not only is garlic super delicious on bread, but it can be good for your skin too. Jennifer Irvine, nutritional expert and founder of healthy food delivery service, The Pure Package, told Get the Gloss that garlic is “full of a naturally occurring chemical called allicin, which acts against harmful bacteria when digested. This includes bacteria that can cause acne and other skin infections.” If acne is holding you back from the flawless skin of your dreams, try adding a little more garlic into your diet for potential benefits (as long as it doesn’t bother your stomach, obvi). 
      Try it:

      5. Sweet Potatoes
      Sure, you could apply endless serums and face masks, or you could just nibble on some sweet potato fries. Joking aside, the orange alternative to the classic white potato is an excellent source of beta carotene, which converts to vitamin A in the body. May Zhu RDN, the founder of Nutrition Happens, explained, “If you’re a skincare junkie, you might recognize the term ‘retinol,’ which is essentially a different form of vitamin A. Vitamin A (from foods like sweet potatoes) helps with skin turnover by promoting the maturation of skin cells.” You know what that means: fewer wrinkles, clearer skin, and a glowing complexion. Good thing sweet potatoes are one of my favorite foods (not to brag or anything). 
      Try it:

      Source: @flourishheights

      6. Blueberries
      You’ve probably heard about the importance of antioxidants for skin glow from skincare bottles or your dermatologist. That’s because antioxidants are one of the most important factors in protecting skin’s health, and blueberries are one of the easiest ways to get them in your diet. The sweet little berry you used to pick during childhood summers is basically the king (or queen!) of antioxidants. They’re believed to have one of the highest antioxidant levels of all common fruits and vegetables, meaning they’re not only incredibly nutritious, but pack major glow-boosting benefits as well. 
      Try it:

      7. Leafy greens
      What can’t leafy greens do? “Both kale and spinach are rich in a variety of potent antioxidants that help reduce skin inflammation,” Joshua Zeichner, the director of cosmetic and clinical research in dermatology at Mount Sinai Hospital, told Allure. Also, greens like collard greens, spinach, and kale contain zeaxanthin, which is an antioxidant that can help even out skin tone. I know he was a cartoon, but no wonder Popeye had such good skin! (Anyone else notice his flawless complexion? Nope, just me?) Aim for adding leafy greens to at least two meals a day for optimal benefits.
      Try it:

      Source: @josie.santi

      8. Flaxseeds
      Seeds that are loaded with omega-3s and fiber (like flaxseeds) are a staple in plant-based diets, but they’re also great for healthy skin. A study in the British Journal of Nutrition found that participants who ate about half a teaspoon of flaxseeds experienced significantly less skin irritation and redness in six weeks, along with better-hydrated skin. Tsippora Shainhouse, MD, a board-certified dermatologist in Beverly Hills, agreed, “Omega-3 fatty acids help to maintain cellular health, reduce inflammation, and maintain a healthy skin barrier.” Add about half a teaspoon to your smoothie or even your favorite pasta recipe to easily incorporate the superfood into your diet. 
      Try it:

      Source: rawpixel

      9. Fatty Fish
      Luckily for seafood lovers, many nutritionists (and Victoria Beckham) swear by fatty fish like salmon for skin hydration and glow. Rima Kleiner, MS, RD, founder of Dish on Fish, said, “Omega-3s and collagen help retain moisture in the skin, nourishing it from the inside out. Seafood is rich in both omega-3s and collagen. Eating oily fish like salmon and tuna at least twice a week will help lower your risk of dry, cracked skin.” FYI, The American Heart Association also recommends eating 3.5 ounces of fatty fish at least two times per week, but talk to your doctor about what’s best for your diet and lifestyle. Also, opt for wild-caught fish (instead of farm-raised) whenever possible. 
      Try it:

      10. Dark Chocolate
      Now for potentially the best news ever, dark chocolate isn’t just a dessert; it’s officially a beauty food (*buys all the dark chocolate bars at Whole Foods*). According to one study, cocoa’s antioxidants can protect the skin from oxidative stress that leads to premature skin aging. Let your mom know that the chocolate addiction you had as a kid was actually good for you (that is, if your chocolate of choice was at least 75 percent cacao). My personal advice is to opt for as “dark” as you can (like 80-90 percent cacao), to avoid added sugars. Otherwise, satisfy your sweet tooth and PMS cravings while boosting skin glow. 
      Try it:

      What’s your favorite beauty food? More

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      in health and weelbeing

      7 Ways to Start Eating More Vegetables—Plus All the Recipe Inspo You Could Need

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      If you’re anything like me, some days are a vegetable paradise—healthy and colorful meals all.day.long—while on others, there’s nary a vegetable in sight. So, basically, I’m always striving to fit more vegetables in where I can. And, luckily, it’s pretty easy to sneak extra vegetables into just about anything.Eating plenty of vegetables is super important when it comes to your overall health and well-being. From nutrient deficiencies to higher rates of chronic disease and beyond, focusing on getting enough vegetables in your diet is key. Here are just a few ways that you can up your vegetable intake—without changing things up too much or sacrificing flavor.

      1. Add extra to soups, sauces, and smoothies
      Soups and sauces probably aren’t too shocking in terms of where you can make sure to get your veggies in, but you can pack a serious punch in both of them. Soups, in particular, are such an easy place to add extra vegetables. There are probably already vegetables in your soup anyway—just add some more. Sauces, too, can be easy spots. Add spinach, kale, broccoli, or even beets to pesto, purée carrots or red bell peppers and add them to a pasta sauce, or make a creamy sauce a little healthier by including cauliflower—the possibilities are endless.
      Smoothies are one of my all-time favorite ways to “trick” myself into eating extra vegetables, though. Of course, adding greens to a smoothie is always a good way to go, but there are plenty of other vegetables that make great additions as well. Frozen cauliflower, zucchini, cucumber, and pumpkin or butternut squash purée are all good options. You won’t even taste it.

      2. Stick them on a pizza
      What’s better than pizza for dinner, you ask? Not much in my book. I don’t guilt myself for eating plain old cheese, but I’ve found that adding herbs and vegetables can make it even better. Try kale, mushrooms, spinach, garlic, potato, peppers, tomatoes, artichoke hearts, a pickled vegetable like giardiniera, carrots, broccoli, and more.

      3. Get creative with dessert
      Add beets to your brownies, make carrot, zucchini, butternut squash, or pumpkin cakes. It’s such an easy way to get a few more vegetables in your diet. Of course, you’re still eating dessert, so don’t feel too much like the epitome of health, but it’s something!

      4. Add them to breakfast
      If given the choice, I will always opt for a savory breakfast over a sweet one. The good news? A savory breakfast makes it even easier to add vegetables. Serve your fried eggs over sautéed leafy greens, add tomatoes or mushrooms, make a veggie-packed frittata, quiche, or omelet. You’re already well on your way to your vegetable goal for the day and you’ve only eaten breakfast.

      5. Make vegetable tacos, sandwiches, or quesadillas
      If you’re a meal-prepper (or even a sort of meal-prepper), roast or sauté a big batch of vegetables at the beginning of the week and then season for tacos, layer onto sandwiches, tuck into quesadillas—it’s just as quick (if not quicker!) than making the veggie-less versions and oh so delicious.

      6. Go meatless one day (or more!) a week
      Whether it’s Monday or another day, opting to try to go meatless at least one day per week can help you boost your vegetable intake. A meatless day isn’t a guarantee that you’ll eat more vegetables, but you might find that it encourages you to branch out a bit more and get more creative with what you’re eating those days, leaning more on vegetables than you otherwise would.

      7. Try a new-to-you recipe
      If you don’t usually eat a ton of vegetables, trying new-to-you recipes just might encourage you to eat more. Rather than sticking with your typical side salad, try vegetable-packed meatballs, a vegetarian curry, one-pan dinners, and more. You’ll be introduced to a new dish, but maybe also new foods and cooking techniques. It’s a great way to help shake off your routine.

      What to Make

      Source: The Real Food Dietitians

      Source: Sweet Potato Soul

      Source: Eating Bird Food

      Source: Midwest Foodie

      Source: By Erin Clarke of Well Plated

      Source: What’s Gaby Cooking

      Source: My Food Story

      Source: Orchids + Sweet Tea

      Source: What’s Gaby Cooking

      Source: My Food Story

      Source: Sweet Potato Soul

      Source: Eating Bird Food

      Source: Midwest Foodie

      Source: The Real Food Dietitians

      Source: By Erin Clarke of Well Plated

      Source: Orchids + Sweet Tea More

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      in health and weelbeing

      Forget Boring Salads—15 Plant-Based Recipes to Meal Prep This Week

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      It’s no secret that I’m a huge fan of eating more fruits and veggies. In fact, the only “diet” I’d ever universally recommend is plant-based, because it’s one of the few ways of eating that isn’t about limiting or labeling foods as “good” and “bad.” Instead, it’s about how you can add more of the foods your body needs. Plant-based means exactly what it sounds like: the majority of your diet is made up of plants (it really is that simple!). But that doesn’t mean you need to settle for boring salads at every meal. Eating more plants requires simple alternatives to recreate favorite dishes like nourishing bowls, filling tacos, and delicious pastas. Whether you’re vowing to stick to Meatless Monday or just want to eat more plants, here are 15 delicious, filling, and plant-based recipes you’ll be craving all week long:

      Source: Love & Lemons

      Source: Pinch of Yum

      Source: Eating Bird Food

      Source: Drizzle & Dip

      Source: Downshiftology

      Source: Live Eat Learn

      Source: Abra’s Kitchen

      Source: One Lovely Life

      Source: Ambitious Kitchen

      Source: Cookin’ Canuck

      Source: Jessica in the Kitchen

      Source: Two Peas & Their Pod

      Source: Pinch of Yum

      Source: Jessica in the Kitchen

      Source: Love & Lemons More

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      in diet and nutrition

      Your Guide To Intuitive Eating: The 10 Principles You Need To Know About

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      Whether you want to lose weight or eat better, there are a lot of diets out there vying for your attention. Keto? Whole30? Plant-based?
      If all of the options have your head spinning (same), I’ve got just the thing for you. This diet actually isn’t a ~diet~ at all — but it can still help you with your eating goals. It’s called intuitive eating, and it’s a movement that’s gaining major followers.
      On a basic level, intuitive eating is all about getting in touch with body cues (like hunger and fullness) and learning to trust your body when it comes to food, explains nutritionist Keri Gans. There are no restrictions or forbidden foods; just an effort for you to eat well, feel healthier, and enjoy food more.
      “For many people, the traditional diet approach leads to nothing more than years and years of weight loss and weight gain and a negative relationship with food and their body image,” Gans says. Intuitive eating is here to put that crap to bed.
      Clearly, there’s something to it. Instagram is filled with comments from people who rave about how intuitive eating has helped them stop obsessing over their weight, quit binge-eating, and end feelings of guilt around food.
      Of course, there’s a little more to making this whole intuitive eating thing work. Here’s what you need to know about the eating approach — and how to make it work for you.
      What Is Intuitive Eating And Will It Help With Weight Loss?
      As the name suggests, intuitive eating is all about following your own innate intuition.
      “The biggest difference between intuitive eating and diets — or ‘lifestyle changes’ —i s the focus on internal signals and cues rather than external rules,” says nutritionist and certified intuitive eating counsellor Alissa Rumsey, owner of Alissa Rumsey Nutrition and Wellness. “Intuitive eating uses feelings of hunger, fullness, satisfaction, and body knowledge to dictate eating choices in the moment. Traditional diets, meanwhile, use external factors like nutrient counts, calories, or food groups to plan food ahead of time without room for flexibility.”
      While you can lose weight by following an intuitive eating approach, it’s not necessarily the goal. Instead, the goal with intuitive eating is to foster a healthier, happier approach to food.
      Yes, it sounds suuuuper simple — but it definitely takes work to achieve. “We’re all born knowing how to listen to our body’s hunger and satiety signals but, as we go through life, our natural intuition is blunted on so many levels,” says nutritionist Karen Ansel. “As children, adults are constantly feeding us snacks, whether we’re hungry or not; we’re told to finish our meals even though our bodies may be perfectly well-nourished; we’re rewarded with food for good behaviour. At the same time, we’re told that hunger is an emergency, even though it’s a completely natural sensation, just like being tired.”
      Though intuitive eating offers the alluring promise of no food being off-limits, the process of reestablishing (and following) your natural cues is a tricky one.
      “It’s long and time-consuming, and sometimes you have to fail before you can succeed,” Ansel says. “The upside is that once you learn to eat intuitively, weight control often becomes infinitely easier, as your body naturally possesses all the tools to guide you.” At this point, you can easily eat only when truly hungry and stop when satisfied. No stress.
      How Intuitive Eating Got Started
      The intuitive eating movement has been around in some form since the 1970s, but the term “intuitive eating” was coined in 1995 by nutritionists Evelyn Tribole and Elyse Resch, authors of Intuitive Eating: A Revolutionary Program That Works.
      In their book, Tribole and Resch encourage people to reject diet culture, find satisfaction in eating, and listen to their body cues around food. They also ID three different eating personalities that help define the eating difficulties you might have:
      The careful eater: This person spends a lot of time thinking about what they eat — reading labels, asking restaurant servers about details, and meticulously planning out each meal.
      The professional dieter: This person, meanwhile, is always on some kind of diet. They carefully count calories and monitor portions, all with the goal of weight loss.
      The unconscious eater: Unconscious eaters can be broken down further into different camps but, as a whole, they are not as meticulous about what they eat as careful eaters and professional dieters. Unconscious eaters tend to eat what’s available, whether it’s inexpensive, whatever is lying around, or stuff they just don’t want to go to waste.
      The ultimate goal, according to Tribole and Resch, is to become an intuitive eater, someone who listens to their internal hunger cues. When they’re hungry, intuitive eaters pick something to eat without debating about it or feeling guilty.
      The 10 Principles Of Intuitive Eating
      So, how does one become an intuitive eater, exactly? To help you get there, Tribole and Resch came up with the 10 principles of intuitive eating, which all focus on creating a healthier relationship with food.
      “The principles of intuitive eating are guideposts that help you unlearn the dieting behaviours and diet mentality you’ve been taught and instead learn to tune back into your own body,” Rumsey explains. “While it’s not always a linear experience, rejecting the diet mentality and learning to honour your body’s hunger cues are some of the foundational experiences.”
      Live by these principles, she says, and you’ll not only find a happier relationship with food, but more positive self-care and coping behaviours, body respect, and more intuitive, joyful movement, too.
      The 10 principles of intuitive eating, according to Tribole and Resch, are:
      1. Reject The Diet Mentality
      This means ditching diet books and avoiding articles that tell you how to lose weight quickly.
      2. Honour Your Hunger
      Learning to listen to your hunger cues is crucial, Tribole and Resch argue. Focusing on keeping your body nourished with the right foods can help prevent overeating.
      3. Make Peace With Food
      This means giving yourself permission to eat what you want, when you want it.
      4. Challenge The Food Police
      Tribole and Resch urge people to remove “good” and “bad” thinking from eating. Have a bowl of ice cream? Don’t feel guilty about it; it’s just food, and it’s part of your overall healthy diet.
      5. Discover The Satisfaction Factor
      Eating should be a pleasurable experience and, if you enjoy what you’re eating, should help you feel satisfied and content. Identifying this satisfaction can help you learn when you’ve had enough of a food you enjoy.
      6. Feel Your Fullness
      Trust your body to lead you to the right foods and listen for the signals that you’re not hungry anymore. Tribole and Resch also recommend pausing in the middle of eating to ask yourself how the food tastes, and how hungry you are at that moment.
      7. Cope With Your Emotions With Kindness
      Learn to recognize that food restriction can trigger loss of control and emotional eating. Learn to ID your emotions and find ways to deal with them that don’t involve food.
      8. Respect Your Body
      Embrace your body, so you can feel better about who you are.
      9. Movement — Feel The Difference
      Be active for the sake of moving your body, instead of tracking how many calories you burn during exercise. Focusing on the energy you get from working out can help keep you motivated.
      10. Honour Your Health With Gentle Nutrition
      Make food choices that are good for your health — and taste great — while making you feel good. Know that you don’t have to eat perfectly to be healthy. That one snack, meal, or day of less-healthy eating won’t torpedo your goals.
      How To Get Started With Intuitive Eating
      If you want to rethink your relationship with food, Ansel recommends picking up the Intuitive Eating book to get the full view of what it’s all about.
      It’s also a good idea to really immerse yourself in the concept. “You have likely been absorbing years and years of diet culture messages, so surrounding yourself with alternative messaging will be helpful,” says Rumsey, who recommends checking out different podcasts, books, and blogs created by registered dietitians and therapists certified in intuitive eating. “These will help you weed through a lot of your long-held beliefs about food and your body to start developing a new relationship,” she says.
      Some of her recommendations:
      Anti-Diet by Christy Harrison
      The F*ck It Diet by Caroline Dooner
      This Body Is Not An Apology by Sonya Renee Taylor
      Food Psych podcast
      RD Real Talk podcast
      Nourishing Women podcast
      Love, Food podcast
      Another question to consider: What do you really want to eat right now? “Allow yourself to have whatever the answer is,” Rumsey says. “By allowing yourself to eat whatever you want, you stop the diet cycle in its tracks.”
      It can take time, but your mind and body will eventually learn that you have access to all foods and, with time, cravings and overeating should decrease. “If you’re unsatisfied, you’ll probably keep looking for that one thing that is going to make you feel satisfied and content, and you’re more likely to overeat,” Rumsey explains. “When you eat what you really want, the feelings of satisfaction and pleasure you feel will help you be content.”
      You’ll also want to start tuning in to your hunger signals, Rumsey says. Start noting when you tend to feel hungry during the day — and what you tend to do in those moments. “Honouring your hunger — eating each time you are hungry — is an important step in building back body trust,” she explains.
      If you’re looking for extra support, a registered dietitian can help guide you through the first few months of intuitive eating. “Each person is different and an intuitive eating registered dietitian can help you work through your unique challenges and questions,” says Rumsey.
      The bottom line: Intuitive eating is a great way to feel healthier in your body and create a happier, easier relationship with food. Experts say that it’s never too late to work on intuitive eating — and that it really does work for most people.
      This article was originally published on www.womenshealthmag.com

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