Month: April 2018

Categories
Food Philosophies Nosh

Paleo Vs. Keto: Which Is Best For You?

More and more people are changing their diets in an effort to look and feel their best. And if you’ve been researching diet plans, there’s no doubt you’ve come across two of today’s trendiest food philosophies: the paleo diet and the ketogenic diet. Both promise to help people boost their health by cutting out certain food groups and focusing on key nutrients. But when it comes to paleo and keto, how do you know which food philosophy is right for you?

HealthyWay
iStock.com/Lilechka75

“When I teach public classes with around 60 people, paleo vs. keto comes up every time,” said Julie Stefanski, a registered dietitian with OnCourse Learning. “Both diets have different rules and serve different purposes.”
There’s no one-size-fits-all approach to healthy eating. To help you find the right diet for your goals, we’ve broken down everything you need to know about paleo and keto, from the philosophies and benefits to the permitted foods and potential dangers.

Paleo vs. Keto: Learning the Basics

Proponents of both the paleo diet and the ketogenic diet rave about how changing what they ate improved their health. But the truth is, each diet is based on very different philosophies with specific outcomes. Understanding the basics is the first step in figuring out whether paleo or keto is the best fit for you.
The paleo diet looks to our Paleolithic-era ancestors for guidance on what to eat. Advocates say that when humans started farming roughly 10,000 years ago, our diets changed for the worse. They blame some of today’s health problems, such as obesity and heart disease, on the consumption of foods early humans didn’t have access to, such as grains, legumes, and dairy. The paleo diet encourages people to consume only foods that were available before advent of farming, such as fresh fruits and veggies, nuts and seeds, lean meat, and fish.

HealthyWay
iStock.com/demaerre

Paleo guidelines sound a lot like those of another “clean-eating” plan: Whole30. But is the paleo diet the same as Whole30?
“Whole30 is similar to paleo, but it’s more restricted and structured. Paleo has a much wider array of foods you can choose from,” says Stefanski.
HealthyWay
iStock.com/Koldunov

Like the paleo diet, the ketogenic diet is also based on what people ate a long time ago. Doctors in ancient India and Greece used fasting diets similar to the ketogenic diet to help people manage their epilepsy, but they weren’t exactly sure why it was effective. It wasn’t until the 1920s that physicians discovered a link between a low-carb, high-fat diet (with moderate protein and no starch or sugar) and seizure reduction.
HealthyWay
iStock.com/Vovchyn Taras

Since then, people have started adopting the ketogenic diet for another potential benefit: weight loss. The ketogenic diet works by simulating the effects of starvation and pushing the body to rely on fat, rather than sugar, as its primary source of energy—a state known as “nutritional ketosis.” But it’s not the only diet that can put your body into ketosis, says Stefanski.
“The Atkins diet is a type of ketogenic diet,” she explains. “The South Beach diet can also be ketogenic. It all depends on exactly how many carbs you eat.”

Paleo vs. Keto: Understanding the Similarities and Differences

As you learn more about paleo and keto, you’ll discover the two food philosophies have a lot in common. The ketogenic diet and paleo diet each have their own devotees who boast about how the eating plans helped them shed pounds, improve their health, and even manage certain diseases and chronic conditions. Neither diet allows much, if any, consumption of grains, legumes, starch, or refined sugar, and both keto and paleo encourage people to eat animal proteins.

HealthyWay
iStock.com/Mariha-kitchen

Since both diets also cut out major food groups, adherents might not get enough nutrients from food alone, Stefanski cautions.
“Taking a vitamin is vital to staying healthy when you’re restricting your diet,” she says. “These diets may not offer enough ways to meet your calcium and vitamin D needs.”
But beyond that, the two diets have more differences than similarities. One of the biggest differences between paleo and keto is how to handle carbohydrates, says Stefanski.
“Paleo looks at the type of carbs and how they’re prepared or processed, whereas the ketogenic diet focuses on the amount of carbs someone’s eating,” the dietitian explains. “There are a lot of foods people consider to be paleo, such as root vegetables, that are healthy but exceed the amount of carbohydrates you’re limited to on the ketogenic diet.”
HealthyWay
iStock.com/DronG

Unlike the ketogenic diet, the paleo diet doesn’t focus on entering a state of ketosis. Instead, it demands that followers seek out high-quality, nutrient-dense foods, preferably grown without pesticides or other toxins. People on the paleo diet get their fat from fish, lean meats (especially grass-fed beef), and nuts, whereas ketogenic diet followers have more flexibility and sometimes include high-fat dairy products in their meals as well.
You should also look at potential health risks when evaluating paleo or keto—or any other specialized diet, says Stefanski. She believes that the paleo diet is healthier overall because it encourages you to eat a greater variety of fiber-rich, plant-based foods than the ketogenic diet.
HealthyWay
iStock.com/happy_lark

“With the ketogenic diet, there’s an increased likelihood of constipation. You aren’t getting enough fiber from plants to make sure you’re going to the bathroom enough,” she says. “The ketogenic diet might not be good for the bacteria in our gut, either. You really don’t get enough prebiotics, so the diet should be approached with caution.”
Finally, if you’re not great with math, the ketogenic diet might not be for you. It requires you to count the amount of fat and carbohydrates you consume and maintain a strict ratio. Paleo, on the other hand, is more concerned with what you put in your body (rather than how much), so it’s generally more forgiving than keto.

Paleo vs. Keto: Which is right for your goals?

When deciding between paleo and keto, your success will depend on your lifestyle and exactly what you’re trying to achieve.
Are you trying to lose weight? Manage health issues? Cut out processed foods? Each food philosophy comes with its own set of potential benefits and challenges.
“I definitely see the ketogenic diet being used more for weight loss and blood sugar control over any other reason,” says Stefanski. “From a medical perspective, the ketogenic diet is also used for seizure control. The ketones are beneficial for your brain.”
Paleo, on the other hand, tends to appeal to people who are striving to live an overall healthy lifestyle instead of just trying slim down. It has close ties with the CrossFit community and the philosophy that food should be considered primarily as fuel for the body. Some people believe the paleo diet helps fight disease and illness as well, says Stefanski.

HealthyWay
iStock.com/littlehenrabi

“Some of my clients are more interested in the paleo diet to boost their immune system. It tries to get rid of things like preservatives, which are unnatural,” Stefanski explains.
Are you an athlete? Your dietary choices will affect your performance, Stefanski notes. “A sprinter on the ketogenic diet might not have enough glycogen stored in their muscles, so that could hurt their performance. Cyclists, on the other hand, might want to shift to a high-fat ketogenic diet to increase their endurance,” she says.
Before you make a decision about paleo vs. keto, you also need to consider your individual food preferences and how much time you have to shop for groceries, prepare meals, and cook.
HealthyWay
iStock.com/maroke

“Both of these diets require a significant amount of food prep, so they might not work for someone who’s super busy,” cautions Stefanski. “It’s even more true with the ketogenic diet, and you may start relying on unhealthy convenience products rather than made-from-scratch meals.”
Still undecided? The good news is that you don’t have to choose between paleo and keto—the diets are complementary enough that you can do them both at the same time, says Stefanski, who recommends taking a gradual approach.
“Start picking mainly paleo diet foods and limiting sugar and highly processed foods. Once you get used to it, you can think about starting to count and restrict carbohydrates. You can reduce carbs without going as low as the ketogenic diet,” she notes.
HealthyWay
iStock.com/sveta_zarzamora

Whether you’re debating paleo vs. keto, or any other diet, restricting your [linkbuilder id=”6666″ text=”food choices”] will have an impact on your health. It’s important to work closely with your physician and a dietitian to make sure you’re getting enough nutrients, says Stefanski.
“Don’t just start haphazardly. Get your doctor to run blood work first. Then, work with a dietitian to set a start date, decide what you’re going to eat, and what supplements you need to take,” she says.
Her bottom line? “It’s really important to have a plan if you want to succeed on any diet.”

Categories
Health x Body Wellbeing

4 Reasons Why Your Hair Is Falling Out (And What You Can Do About It)

After the birth of my first child, the amount of hair I was losing daily was a huge concern. Every time I took a shower, I was throwing away fistfuls of hair. It became a big source of anxiety for me, but when I saw my OB-GYN for my six-week postpartum visit, I learned that what I was experiencing was completely normal.
I also came to learn that a lot of people are dealing with hair loss, not just women who have recently given birth. When I voiced my concerns to friends, they almost always had a story of their own hair loss woes or friends who were dealing with unexplained hair loss. During these conversations, it became apparent that not being able to control the amount of hair on your head can result in feelings of anxiety for most women.
And while it’s typical to lose anywhere from 50 to 100 hairs each day, anything above that is considered to be excessive. Here are four potential reasons your hair is falling out (and what you can do about it).

1. Baby on Board

Hair loss after pregnancy is pretty common. This is actually the result of not losing hair during your pregnancy. When you are pregnant, your estrogen levels are higher than normal, which prevents your hair from falling out. After you have your baby, those estrogen levels drop back down and all of that hair you didn’t lose during your pregnancy starts to fall out.
There isn’t a lot to be done about this normal postpartum experience. If you’re feeling insecure about your hair loss, getting a new haircut, changing your part, or wearing headbands might help your hair to appear fuller until the hair loss slows down.

2. Ch-ch-ch-ch-changes

When you enter menopause, your hormone levels change drastically. Your body is producing less estrogen and progesterone, and this causes hair to fall out at a faster rate. Although men do experience hair loss in middle age more than women, many menopausal women notice their hair is thinning.
If your hair loss has become bothersome, consider changing the way you style it to mask the hair loss. It is also believed that healthy lifestyle choices, like eating a nutrient-dense diet, getting exercise, and drinking plenty of water can help slow down hair loss in menopause.

3. Stress Shedding

Some people may experience increased hair loss when they’re exceptionally stressed. It is believed that this happens because the neurotransmitters associated with stress affect the hair follicles, causing hair to fall out prematurely when it would otherwise still be growing.
If you believe you are losing hair because of stress, the best strategy is to find ways to manage it. If you can’t eliminate the source of your stress, look at some helpful coping skills like meditation, regular exercise, journaling, or counseling as methods for better processing the stress in your life.

4. You have something bigger going on.

In some cases, hair loss is an indication that something more serious is going on. For instance, excessive hair loss can be an indication of hyperthyroidism or hypothyroidism. There are also certain nutrient deficiencies like iron and vitamin B deficiency that are associated with hair loss.
If you are losing hair and believe there may be something more going on with your health, it is best to visit with your doctor. They can conduct tests to find the underlying problems causing your hair loss and help you determine a proper course of treatment.

Finding Comfort and Support

While searching for an explanation for their hair loss, many women find security in masking their hair with headbands or scarves. If your hair loss is significant, you may also choose to purchase a wig or have extensions put in your hair.
Social media is an excellent place to find support as someone who is dealing with chronic hair loss. Consider joining a private Facebook group to meet others who understand what you’re going through or to brainstorm solutions for your hair loss concerns. The Women’s Hair Loss Project lists these supportive resources, and your healthcare provider may be able to recommend and in-person group as well.

Categories
Health x Body Wellbeing

It's Time To Get Honest About Eating Disorders (Here's How To Do It)

Eating disorders are common—shockingly so. Whether you’ve noticed a change in a loved one’s eating patterns or body shape or you’ve developed some concerning patterns in your own relationship with food, it can be hard to know how to handle the situation. Despite the fact that at least 30 million Americans suffer from an eating disorder, we’re not well equipped to talk about it.
Whether you want to offer help to a family member or friend or ask for help yourself, having an open, honest conversation about eating disorders can be an incredibly delicate situation. Talking honestly about bodies (and their connection to weight and food) is difficult for many men and women. Because of this, it’s hard to find the right words to talk about what’s going on. If you’re trying to offer help, you might worry about offending your loved one or overstepping your bounds. If you need help yourself, you might be afraid of judgement, even from those who love you desperately.
That being said, having tough conversations can save lives. Talking openly about eating disorders has been shown to help people connect with treatment and give them the courage to seek professional help.
The theme of the National Eating Disorders Association’s 2018 awareness week was “Let’s Get Real.” Part of that means having the difficult conversations we would rather shy away from. Here’s how to get started:

How to Offer Help

Watching a friend struggle with an eating disorder can leave you feeling helpless. Even when you feel ready to voice your concerns, it’s often difficult to know where to begin. The National Eating Disorders Association recommends doing your research first so that you understand a bit more about eating disorders. Once you’re armed with information, rehearse what you want to say to your loved one. Then find a calm, private time and space to have the conversation.
Once you’re talking, use “I” statements so that your loved one doesn’t feel attacked or blamed. A good approach is to say “I am worried about you because…” and then list a few facts (like, “I have noticed you’re eating a lot less at meals,” or “I have seen lots of wrappers in the trash, and I’m concerned you may be binging”). Focusing on the facts and presenting them from your perspective will make the conversation feel less threatening; the hope is that they’ll be more receptive to hearing what you have to say when it’s not framed as a judgment or accusation.
It’s important to let your friend know that you’re there to support them. But support isn’t simple. Avoid giving basic solutions like, “You just need to eat more.” This can make your loved one feel like you don’t understand the complexity of their experience (because it’s so much more than “just eat more”).
For people with eating disorders, changing behaviors is central to recovery but it’s no easy feat, and it’s just one part of effective treatment. Because of this, it’s also a good idea to encourage your loved one to get professional help and to talk about your concerns with another trusted person who can provide additional support for your loved one.

Asking for Help

Asking for help with an eating disorder is even scarier than trying to help a friend. After all, admitting that you have a problem can be terrifying, and making yourself vulnerable in front of friends and family is daunting. However, ultimately reaching out is a great way to get support.
Before talking, consider what you hope to get from your friend or loved one. Are you looking for their support and guidance, or do you want them to just hear your experience? Once you know what your motivation is for sharing, let that guide the conversation. Eating Disorder Hope has a great guide to having this talk in the way that is most comfortable for you.
Knowing whether you (or your loved one) has slipped into disordered eating can be tricky since the process is gradual for many people. This screening tool created by the National Eating Disorders Association can help you know whether you have a problem. Consider taking it yourself or having your loved one take it to get an initial unbiased read on your habits or intuition.
Remember, eating disorders are nothing to be ashamed of. They are medical conditions that require professional treatment. With the right support and intervention, living in recovery is possible; talking about it is the first step to getting there.

Categories
Happy Home Lifestyle

Refresh Your Routine With These Small Changes To Your Space

Routines are an organized girl’s best friend. We creatures of habit focus on a scheduled set of tasks that gets us up out of bed and ready to conquer the day. And our daily wind-down rituals help us close out yet another evening and prepare for the morning to come.
If this doesn’t sound quite like you or you’re feeling a little overwhelmed, don’t start by overhauling your entire daily schedule. Instead, try some small changes. These are the little tweaks we suggest you make to your space to help you take charge of your days.

1. Perfect the bedroom.

Everything ends and begins in the bedroom, so why not start our discussion nestled between the sheets? Even early birds can struggle with crawling out of bed from time to time. If you find this happening more often than not, try swapping out your light-canceling curtains for breezy sheers. The natural light peeping in and casting rays across the room will certainly help get you moving.
When it comes to alarms, you can choose to use your phone, a mod clock, or an old-school clock radio. No matter what you pick, try putting it across the room. Not only will this limit blue light and distraction at night, but it will also force you to get your butt in gear and out of bed to silence the morning ringing.

Shop Our “Perfect The Bedroom” Picks:

2. Power down.

Speaking of phones, it’s time to put an end to the incessant checking and re-checking. We understand that these gadgets have become our lifelines, but we also have to know when to shut this habit down.
As you’re getting ready for the day, leave your phone off to the side. Scrolling through the night’s missed notifications will only eat up your precious time. What’s more, why set the tone for the day with a feeling of comparison or catch-up when you can be embodying presence?
To help, we recommend creating a designated power station near the front door. When you’re home, use this space to be your phone’s new landing spot.
Pick a chic tray to serve as convenient pick-up and drop-off location near your door. When it’s not serving as a charging station, it’s the perfect home for fresh flowers and a sweet soy candle.

Shop Our “Power Down” Picks:

3. Style with intention.

Nothing brightens up the mood like a new bouquet of seasonal flowers or a thriving air plant. It might seem superficial, but the things you choose to keep in your home create the vibes you live with. Treat yourself to the little things that will create a cozy sense of hygge year-round.
During your weekly grocery hauls, pick up your favorite blooms to spread throughout your home. There’s nothing like a little greenery to bring vitality to your less-than-lovely days. Light a few candles, string fairy lights around the perimeter of your ceiling, and find your coziest throw.

Shop Our “Style With Intention” Picks:

4. Create sacred spaces.

To help with at-home movement, create areas for bodyweight workouts and sweet-souled yoga practices. No matter how big or tiny your abode may be, find a corner (or a room!) that offers a zone free of clutter and full of motivating ambience. If need be, place furniture on sliders for stress-free removal. In tighter quarters, you can even opt for two smaller nesting tables versus one larger. This will help you clear the space with greater ease and even offer you a few more options for future feng shui transformations.
Having one area dedicated to these daily habits will help set the mood when the time comes to roll out your mat. Depending on preferences, this may be the perfect addition to your morning or evening routine. Take the extra 15 minutes you might spend on your hair and opt for a revitalizing flow instead. If you’d rather ground down before bed, leave your phone at its new station then melt into a few restorative asanas.
For moments calling for peaceful meditation or quiet reading, find a cozy nook in your home to snuggle into. For the happiest heart, we recommend sipping some steamy herbal tea to top it off.

Shop Our “Style With Intention” Picks:

5. Change it up.

The best way to feel different is to actually be different. To that end, change up your flow by changing up your space, literally. True, moving your furniture or painting a wall isn’t exactly a small change, but physically rearranging items is a great way to reframe your mindset.
If your couch has lived against the wall for years, try bringing it into the center of the room. If you’re a bit more strapped for space, swap your side tables or move an accent chair to the other side of the room. Thinking even smaller? Switch out your lampshades, layer rugs, or rearrange knick-knacks and coffee table books.
Make a few small (or big) changes to help you look at your space differently; you just might be surprised how it has the same effect on your life.

Shop Our “Change It Up” Picks:

Categories
In the Kitchen Nosh

Fat-Burning Foods Or Fad Marketing Gimmick? The Truth Behind This Dietary Trend

Chances are you’ve come across the concept of fat-burning foods if you have any interest in weight loss or just following a healthy diet. The most common examples of supposedly fat-burning foods include foods that burn more calories than they contain and foods that “kickstart” your metabolism so that you’re able to burn calories more efficiently.
But do fat-burning foods really exist, or are they simply marketing hype? And if they do exist, what do they actually do within the body, and which foods fall under this category?

Fat-Burning Foods: Fact or Fiction?

The concept of fat-burning foods isn’t a new one. In fact, Julie Kostyk, a registered dietitian with Pure Nutrition in Victoria, British Columbia, says that “Working as a dietitian for over 12 years, I have most definitely heard the common misconception that certain foods can ‘burn fat.’ I have heard this specifically in regards to things like cabbage soup (especially if it’s spicy!) and have also heard the common belief that foods such as celery actually have ‘negative calories.’”
Kostyk refers to a HuffPost article by fellow registered dietitian Abby Langer, who wrote, “No food burns fat. Not belly fat, not bum fat, not any fat. Even if a food increases your metabolic rate slightly—like caffeine, for example—it’s unlikely to result in perceptible weight loss. If it worked, no one would be fat! End of story.”  
Unfortunately, there is no quick fix for permanent weight loss—especially not in the form of foods that can magically make your body burn fat faster. Some sources even imply that eating junk food can be “canceled” out by eating fat-burning foods before or after a sweet or salty treat. But the reality is that calories are calories, no matter where they come from.

Losing Weight Without Relying on Foods That Burn Fat

Losing weight and then maintaining your weight is a lifelong process that can only be achieved with a healthy diet and regular exercise—not by relying on fat-burning foods. Kostyk offers “some words of wisdom that I share often with my clients, which come from a very well-spoken and intelligent obesity researcher/medical doctor, Yoni Freedhoff: ‘The more weight you’d like to permanently lose, the more of your life you’ll need to permanently change.’ It really speaks to the fact that ‘Your best weight is whatever weight you reach when you’re living the healthiest life you actually enjoy.’ (Another one of his fabulous quotes).”

Finding Value in Fat-Burning Foods

Just because a food doesn’t literally burn fat doesn’t mean it can’t add value to your existing diet. There are many foods labeled as having fat-burning properties that have plenty to offer in terms of nutritional value and their ability to help you feel fuller longer.
Kostyk regularly enjoys and recommends certain foods you might find on a fat-burning foods list, but for different reasons:

In terms of my own personal favorite low-calorie, satisfying snacks, I tend to go for either ½ cup cottage cheese, which has only ~100 calories but 13–15 g of ‘fill-you-up and keep you full’ protein, or I also like celery sticks with 1 tablespoon of natural peanut butter, which not only provides some fiber and protein (which help to fill you up) but also some healthy fats that also help to increase satiety. Personally, I find that snacks that take longer to eat (e.g., chewing celery) fill me up better than the equivalent number of calories consumed in a short period, such as in a beverage or something softer that slips ‘down the hatch’ with minimal chewing!

She also likes to supplement her smoothies so that they’re more filling:

Another tip I use myself is to add a few heaping tablespoons of a ‘health mix’ into my smoothies or yogurt to help fill me up with good sources of healthy fats, fiber, and protein. The recipe comes from a fabulous fellow RD, Helene Charlebois, and the basic mixture is made up of equal parts of: chia seeds, ground flaxseed, oat bran, and psyllium husk. I make a large batch and keep it in my fridge in a Mason jar to add to items I eat daily. I like how it helps to thicken up smoothies and it definitely helps to keep me feeling full and satisfied. The high fiber content can also help keep your digestive tract healthy.

Foods Commonly Labeled as Fat-Burning (That Have Plenty More to Offer)

  1. 1. Cinnamon

    Craving something sweet and comforting? Try adding cinnamon the next time you’re about to eat some fruit (apples, pears, and unsweetened apple sauce taste delicious when they’ve been covered with a light dusting of cinnamon).
    Although cinnamon is often praised for its fat-burning abilities, the truth is that consuming this spice hasn’t been proven to make you lose weight. It should be noted, though, that recent studies on mice show early promise for cinnamon having a positive metabolic effect. In theory, it could potentially help lower blood sugar levels in a way that is comparable to prescription drugs.
    These studies on cinnamon are still in their infancy, but the possible benefits of making cinnamon a regular part of your diet could have far-reaching effects in terms of its anti-aging properties and high antioxidant levels.

  2. 2. Vegetable Soup

    Naturally low in calories, packed with nutrients, and immensely filling, vegetable soup is a great choice for a snack any time of day. A 2005 study actually confirmed that “consuming two servings of low energy-dense soup daily led to 50% greater weight loss than consuming the same amount of energy as high energy-dense snack food.”
    Try sipping on a cup or two of vegetable soup an hour or so before you plan on eating a heavier meal. Studies have shown “that consuming soup as a preload can significantly reduce subsequent entrée intake, as well as total energy intake at the meal.” Choose a store-bought vegetable soup or try making your own using the easy recipe at the end of this article.

  3. 3. Cottage Cheese

    It’s time to reacquaint yourself with cottage cheese! This is a fabulous source of protein (a single cup contains over half your recommended daily amount) along with vitamin B12, riboflavin, phosphorus, and selenium. Regular consumption of cottage cheese (in addition to other high-protein dairy products) has been lauded for its favorable effects on weight loss in women.
    Cottage cheese can be eaten on its own, but it becomes an extra tasty snack when topped with your favorite non-starchy fruits and vegetables. Cottage cheese can also be a valuable source of healthy probiotics. In a study of overweight women, half of the subjects were given a probiotic containing Lactobacillus rhamnosus and the other half were given a placebo. Over a 24-week period, women who had taken the probiotic had lost twice as much weight as the women who had been given the placebo.
    Although the particular probiotic strain used in the study is only found in Nestlé products, scientists hypothesize that these results could be replicated using other naturally occurring probiotics found in dairy products.

  4. 4. Celery

    Celery has never been able to shake its popular reputation as a so-called fat-burning food despite the fact that science has concluded time and time again that this is false. Even if celery were a negative-calorie food, you’d have to eat an incredible amount of it to produce any noticeable weight loss results.
    As registered dietitian Alix Turoff cautioned in a Food & Wine article, “While you might burn a few extra calories eating foods such as celery or grapefruit (another negative calorie food), this won’t replace an exercise regimen. You’d have to eat a TON of celery to get any sizeable calorie burn. Instead, eat foods like celery because they are low calorie foods to fill up on and when you’re full, you’re less likely to eat the higher calorie foods like cookies or pizza.”
    If you’re going to eat celery, do it because you actually enjoy it as a crunchy snack. And try adding some hummus or Kostyk’s favorite accompaniment, a tablespoon of natural peanut butter.

  5. 5. Grapefruit

    Grapefruit has been thought of as a fat-burning food for almost 100 years, when the grapefruit diet (also known as the Hollywood diet) first started making the rounds in the 1930s. Followers of this short-term diet claim that grapefruit has special enzymes that when eaten at certain times (usually before a meal) can help your body burn off fat.
    The reality is that the grapefruit diet works because you end up in a serious calorie deficit, consuming only 800 calories a day—not because of any magical fat-burning properties. Grapefruit has recently made headlines once again, this time with claims that grapefruit could lower blood sugar just as well as prescription drugs for individuals who have type 2 diabetes.
    An article on the UK National Health Service website calls some of these results into question, however, saying that these conclusions are misleading because the testing had been conducted on mice in a controlled laboratory setting and the study itself had been funded by the California Grapefruit Growers Cooperative. In short, don’t look to grapefruit as a miracle weight loss food. Enjoy it because it’s delicious, very low in calories, and high in vitamins A and C.

  6. 6. Green Tea

    A hot cup of green tea is the ultimate pick-me-up during afternoons at the office that seem like they’re dragging on forever. Green tea consumption has been credited with accelerating weight loss and helping those stubborn pounds stay lost for good, but what does the science have to say about it?
    The truth, it turns out, is complicated. Some studies support claims that green tea plays a role in weight loss, but the results have been based on very small sample groups. It seems that the caffeine in green tea has a larger role than the tea itself and that results are largely dependent on how much caffeine the participants normally consume.
    A study of 76 overweight and moderately obese subjects found that for those individuals with low regular caffeine consumption, green tea had a positive effect on weight maintenance (and made no difference for subjects who regularly consumed high amounts of caffeine). Green tea is rich in polyphenols, which are a particularly powerful form of antioxidants. The effects of these antioxidants have been studied extensively on animal models and are widespread, including potentially positive effects on certain types of cancers, stomach ailments, and other chronic illnesses.

  7. 7. Berries

    When it comes to eating berries, the sheer variety is enough to keep you snacking happily for a long time. Whether you love strawberries, cherries, blueberries, blackberries, raspberries, or any of the other fruits from the berry family, you can always feel good about including them in your diet.
    Although berries are not the fat-burning food that some sources promise, a recent study has shown that eating fruit can prevent weight gain from occurring. Strawberries and blueberries were actually credited as being some of the most beneficial fruit in this study, along with apples, pears, and peppers.
    What makes this study so interesting is the fact that subjects in the study could still be eating the same number of calories as before, but when the calories came from fruit, the subjects still lost weight. Scientists aren’t sure whether to attribute these findings to the fruits and vegetables themselves (it’s also important to consider outside factors such as the lifestyle and educational background of the subjects involved), but they do feel confident recommending that people eat more fruits and vegetables based on fiber and nutrient content.

  8. 8. Spicy Peppers

    If you love to pile on the spicy peppers, you’ll be pleased to learn that scientists are currently studying the effects of capsaicin (the chemical in hot peppers responsible for the sensation of heat) on weight loss. Animal studies have shown that capsaicin has a positive metabolic impact on genetically diabetic mice and demonstrates anti-inflammatory properties.
    A small study conducted on 34 human subjects showed a potential link between capsaicin consumption and increased energy expenditure, which led the subjects to burn more fat as fuel. Not a fan of fiery foods? Dihydrocapsiate is a non-spicy chemical that’s also found in chili peppers, and its thermogenic effects are similar to that of capsaicin.

  9. 9. Chicken Breasts

    Chicken breasts are loaded with protein and can be prepared in a number of different ways to suit every taste and every budget. Protein is associated with increased satiety after a meal, which makes it ideal for both meals and snacks. Chicken breast is also a good option for individuals with diabetes, as it helps to lower the glycemic load of the meal. For best results choose chicken breasts without the skin, and opt for organic poultry whenever possible.

“Souper” Filling Vegetable Soup

This recipe for vegetable soup is endlessly adaptable based on your own preferences and what’s in your fridge at any given time. You can make your own vegetable stock or buy a good-quality version for this recipe. This recipe will keep in the fridge for 4 to 5 days and can be frozen for future snacks.
Yields 6-8 servings

Ingredients

  • 6 cups vegetable stock (homemade or store-bought version such as Better Than Bouillon Organic Vegetable Base)
  • 14 oz. can diced tomatoes
  • 4–5 cups chopped non-starchy vegetables (check out this definitive list)
  • Juice of half a lemon or 2 Tbsp. lemon juice
  • 2 Tbsp. red wine vinegar
  • 2 Tbsp. soy sauce or tamari
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 tsp. dried dill
  • Kosher salt and freshly cracked pepper to taste

Optional ingredients

  • Shredded chicken breast
  • Fresh herbs (such as parsley, basil, dill, and thyme)
  • Cooked rice or quinoa
  • Cooked small pasta

Special equipment

  • Large stock pot
  • Chef’s knife
  • Cutting board
  • Can opener
  • Measuring cups and spoons
  • Long wooden spoon
  • Citrus juicer (optional)

Method

  1. In a large stock pot, heat the vegetable stock over medium-high heat until it’s simmering.
  2. Add the can of diced tomatoes and chopped vegetables to the simmering stock and cook for 5 minutes.
  3. Stir in the remaining ingredients and cook for another 5 minutes (longer for heartier vegetables). If using any of the optional ingredients, add them at this time.
  4. Taste and adjust seasonings if necessary. Serve piping hot on its own or as a side to your regularly scheduled meal.

The Important Truth About the Fat-Burning Foods Trend

It would be fantastic if fat-burning foods were a reality. The idea of eating snacks that actually burn fat would be incredible, if only because it would allow those looking to lose weight to get some extra help from the foods they were eating. In reality, weight loss requires permanent changes to your diet and exercise regimen.
While a stick of celery or half a grapefruit might not actually burn fat, they are definitely a nutritious addition to your diet thanks to their fiber and vitamin content. Instead of viewing these foods as cure-all ingredients, look at them as a means to take care of yourself and treat your body with respect (which is the most important part of any lifestyle change).

Categories
Healthy Relationships Wellbeing

Supporting Survivors: A Situational Guide To Expressing Care For A Loved One Who’s Been Sexually Assaulted

If there’s anything the #MeToo movement highlighted, it’s that sexual assault is a horrendously common experience. Despite the fact that it’s so prevalent, it’s hard to know what to say or do when you find out a loved one has been sexually assaulted.
Of course, everybody reacts to sexual assault differently and everybody heals differently. These are general suggestions that help most of the time. That said, prioritize treating your loved one as an individual. It’s best to communicate with them about what they need or don’t need.
Here are some situation-specific tips to guide what you say and do if your loved one tells you they’ve been sexually assaulted.

When They First Tell You About the Assault

If someone opens up enough to tell you about the sexual assault, it means that they trust you. Thank them for telling you, and reassure them that you’re there to support them. Remind them that they’re loved, valued, and believed—but don’t pressure them into talking about the assault.
“It is important that the family does not push the loved one to talk if they are not ready yet,” says Ginger Poag, LCSW, a trauma therapist with Brentwood Wellness Counseling. “Everyone is on their own individual time frame, and some people will be ready to talk before others,” she says. Instead, let them know that you’re there for them to talk whenever they need you.
“Listen to and believe the victim,” says Nancy Irwin, PsyD, a therapist, clinical hypnotist, and author. “Do your best not to overreact to the horror of the event, but rather focus on the healing and that recovery is possible.”

If They’re Having a Panic Attack

Panic attacks after assaults are, unfortunately, quite normal. If your loved one is having a panic attack, remain calm and tell them to inhale and exhale slowly, suggests Poag. “Encourage the individual to bring awareness to their breath and to become more mindful of it. This will allow the brain to shift its focus from the panic to their breathing.”
Poag also suggests helping them change their environment, for example, by encouraging them to walk into a different room. This will change their focus. Irwin also suggests using breathing techniques and taking a calm walk or giving them a glass of water afterward.
If they’re having panic attacks so frequently that it’s interfering with their daily life, they could consider talking to their physician about medication.

If They Blame Themselves for the Assault

Unfortunately, we live in a society where victims and survivors of sexual assault are often blamed for what happened to them. Often, we internalize those messages. If your loved one seems to blame themselves for their assault, reiterate—more than once—that it isn’t their fault. Remind them that it is entirely the fault of the perpetrator.
“Self-blame is common, and this is often an attempt to explain the inexplicable,” Irwin says. “Sometimes it is hard to accept that bad things happen to good people; so if I’m at fault, I don’t have to accept that truth.”

If Their Depression Means They’re Struggling to Function

Many people dissociate from their bodies during sexual assault, and they might still feel “distanced” from their bodies for a while afterward. As a result, they might struggle to perform basic hygiene tasks, like showering or brushing their hair.
“Encourage your friend or family member to start taking small steps, perhaps a shower is too much for them at this time … encourage them to at least change their clothes,” Poag suggests. “The next day encourage them again to shower, or do another grooming task. It is important not to push too quickly. Approach the situation with baby steps,” she says.
Practical help can also be useful for them. For example, you could bring them a warm meal, wash their dishes, or offer to drive them to an appointment. These things could help break the cycle of overwhelm: The less overwhelmed your loved one feels, the more they’ll be able to feel calm enough to work through their emotions.

If They Say They Feel Like Hurting Themselves

“Listen to the person, and take what they have to say seriously,” says Poag. “If the person has a plan [to commit suicide] then they must be evaluated immediately at the hospital. If the individual is having thoughts without a plan, it’s still important to get professional help.”
Offer to stay with them to provide company through this time, Poag suggests. Consider removing weapons they could use to harm themselves. Remind them that they’re loved, valued, and supported, and encourage them to consider therapy if they aren’t already seeing a therapist. For more information, check out the National Suicide Prevention Lifeline or call 800.273.TALK (8255).

If Their Sex Drive or Libido Has Changed

Your loved one might experience a change in libido or sex drive after sexual assault. Poag notes that one of two things happen: Either there’s a decrease in libido or an increase in promiscuity. If there’s a decrease in sex drive, Poag says that this shouldn’t be taken personally by a person’s partner.
If your loved one seems to have an increase in sex drive, this is normal too. “The victim or survivor can become very promiscuous with strangers and begin to act out sexually. If this behavior is seen, don’t be alarmed because it does happen,” Poag says. “It is important to encourage them to receive professional help as soon as possible, because this behavior can also be very traumatizing to the individual.”

If They’d Like to Go to Therapy or a Support Group, but They’re Hesitant

Therapy and support groups are excellent sources of help for anyone processing trauma. For many people, though, attending therapy or support groups seems scary. Opening up to strangers about trauma can, after all, be an intimidating concept.
“Explaining the importance of getting professional help is a great way to encourage the individual to receive counseling,” Poag says. “Explain to the person that the therapist has insight that will be very beneficial in starting the healing process.”
They might also feel like their situation wasn’t “bad enough” to warrant therapy. Many people downplay their trauma or feel that it’s not serious compared to what others have experienced. In this case, reiterate that everybody can benefit from therapy and that it’s worth trying out.
Poag suggests offering to accompany your loved one to therapy. This can help them feel supported, especially if they’re nervous about talking to someone. Irwin suggests speaking to local rape crisis centers for recommendations on therapists and support groups.

If They Seem to Have Body Image Issues After the Assault

Eating disorders are very prevalent in people who have experienced sexual assault. According to the National Eating Disorder Association (NEDA), eating disorders often develop as a way responding to trauma and managing PTSD. There is also a strong correlation between body image issues and sexual assault, with those who have experienced sexual assault having a lower sense of self-esteem.
“The survivor may blame their body or be angry at it, especially if there was a biological response during the assault,” Poag says. “Sometimes individuals will begin to view their bodies as separate [from] them.” Poag recommends trauma therapy to address body image issues if they are present.
Remember to take care of yourself, too. Hearing about the assault of a loved one can be traumatic in itself, so take time to process your response. Poag suggests joining support groups for the loved ones of people who have been sexually assaulted. “At these support meetings, family members will be able to share their thoughts and feelings with other individuals that are going through a similar situation,” she says. “Family members are offered a lot of support and encouragement, and don’t feel as though they are handling this difficult time alone.”
Remind yourself that you’re only one person, and you might not be expertly equipped to deal with their trauma. This is why therapy, support groups, rape crisis hotlines, and other resources exist. Consider visiting a local rape crisis center, visiting RAINN’s website, or calling the National Sexual Assault Hotline at 800.656.HOPE (4673) if you need help.
[related article_ids=17874]

Categories
Favorite Finds Nosh

8 Of Our Favorite Food Bloggers—And Why We Love Them

My mother cooked every single night of my childhood—and by “cooked,” I don’t mean she warmed up canned tomato sauce and boiled some water for pasta. I’m talking Julia Child dinners. She had learned to cook in Paris, so our meals were gorgeous, healthy presentations, complete with a salad when the first course was cleared.
Did she teach me to cook? No. In fact, in the 11 years I lived in the same tiny Brooklyn apartment, I turned on my oven…once. My staples were burritos and vegetarian chili. The end.
So it was a revelation when I got married and pregnant to discover that I actually enjoyed cooking. (I know, so 1950s!) I owned maybe one cookbook, so this, of course, sent me down the rabbit hole of food blogs, of which there are about 8 gazillion.
Some are pure joy. Some feel incredibly pretentious and share recipes with 34 hard-to-find ingredients. No thank you.
Here are my eight go-tos:

1. Best Granola: Orangette

Molly Wizenberg started this delicious, chatty blog back in 2004, as a single woman in her twenties. In 14 years it has grown into so much more than a food blog. She’s written about meeting her husband-to-be, opening a restaurant and bar, her pregnancy, postpartum depression, raising her daughter, and recently, her divorce and coming out. Although she shares tons of info about her life, it is mostly a wonderful place to go for easy, healthy soups and kid-friendly meals. And Granola No. 5 is, hands down, the best breakfast on the planet.

2. Best Farro: Smitten Kitchen

So Deb Perelman is not known as the healthiest food blogger. This chocolate banana bread is the best thing in the world! But she has a few recipes that are incredibly healthy and also incredibly good. Like this farro and tomato dish. It’s full of protein and flavor—and unbelievably easy to make. I guarantee you will be going back for more.

3. Best Healthy Weeknight Dinners en Famille: Dinner: A Love Story

Who has time to cook a healthy dinner every night for a family of four? Apparently Jenny Rosenstrach does, and she’s taking us along for the ride. Sushi bowls, burrito bowls, lettuce hand rolls—she has it all to keep you healthy and your kids happy and fed, often in less than 30 minutes.

4. Best Easy-to-Accomplish Meals: A Cup of Jo

This beloved blog has a bit of everything, but I adore the recipes—easy, delicious, filling, and you never feel like an idiot making them! They are almost all foolproof. Yes, you’ll find loads of delicious sweets, but there are always a lot of healthy options, like this caprese salad, and tons of advice, like this post about how not to mess up a salad.
[related article_ids=1005797]

5. Best Gluten-Free/Paleo: The Roasted Root

Grain bowls? Vegetarian? Vegan? Paleo? Julia Mueller has it all. Her meals are full of delicious, healthy ingredients (think: curried lentil, chickpea, and kale salad with citrus dressing). This is the kind of healthy eating that won’t make you miss that lump of sugar in your scone.

6. Best Vegetarian: Naturally Ella

Soups, grains, pantry stocking—Naturally Ella has got you covered. I mean, she has 15 recipes for butternut squash! If your vegetarian diet is feeling a little bland or you’re looking to streamline your diet, this is a great blog to turn to. (I made lots of her meals when I had gestational diabetes.)

7. Best Whole Food Recipes: Sprouted Kitchen

With a keen eye for whole food, the couple behind Sprouted Kitchen teaches you how to cook everything from nut’nola (granola without oats for someone on a ketogenic diet) to caramelized cauliflower soup. They also have great posts about healthy kid lunches.

8. Best Mindful Cooking Tips: Music With Dinner

Ashley Linkletter pairs recipes with music—how brilliant? Her blog focuses on viewing cooking as a mindfulness exercise, and she helps promote a sense of calm while preparing food. Definitely something most of us can use a little more of in our lives.

Categories
Healthy Her Way Lifestyle

Sammy Eason Of Mother Of Chunk

Cool. Compassionate. Chunk. These are just a few words that come to mind as I consider this week’s badass Healthy Her Way feature, Samantha “Sammy” Eason. You’re probably wondering why anyone would use the word “chunk” in introducing a grown woman. On her Instagram (and IRL) Sammy lovingly refers to her son, Isaac, as “Chunk.” This nickname also inspired the title of Sammy’s unapologetically honest blog, Mother of Chunk.
On her blog, Sammy openly shares stories from her past and the lessons she’s learned (admittedly the hard way at times) in the hopes of helping others by proving that your past does not have to dictate your future. Sammy’s transparent content tackles topics that can often feel taboo, such as her father’s alcoholism and how the grief she experienced following his passing negatively impacted her perception of herself. Sammy has since turned her life around for the better and now has a constant source of inspiration and motivation in her pursuit of clean living: her son.
Sammy’s love of motherhood radiates through her content, often reminding readers that sometimes all you need to stay grounded is to look at the world through the eyes of a child.
For Sammy, clean living doesn’t just involve eating fewer processed foods, it also involves thinking clean, since our mindset is what ultimately impacts our feelings about ourselves and our interactions with others. “Our thinking is so powerful, and while it’s great to want to live and eat clean we also need to THINK CLEAN,” she shared in one powerful blog post.
In addition to Sammy’s raw and undiluted blog, she enjoys sharing her colorful food imagery, recipes, and real talk about her current pregnancy (yes, you read that correctly—Chunk is going to be a big brother!) on social media. In a world full of stress driven by social media, Sammy is able to stay grounded and doesn’t pressure herself to become a world-famous influencer or wellness guru. Instead, she views social media as a wonderful way to connect with new people and form friendships since relocating to St. Louis from Wellesley, Massachusetts. She simply wants to share her foodie creations, fitness updates, and unfiltered thoughts with others—and we’re here for it!
Despite the array of topics Sammy discusses with unrivaled transparency, she has one consistent message that is important to share: Do all things with love because love always wins. Sammy knows firsthand that it can be difficult to keep a positive mindset when life throws challenges your way, but these words are a powerful reminder that keeping love and kindness in your heart is the ultimate key to happiness (and it makes the world a better place to boot!)

HealthyWay
Photo by Eichar Photography

A Day in the Life

What does your daily routine look like?

Before I was pregnant with my second, I would get up around 5:30 to sip on coffee and listen to music. I used to run first thing in the morning, so I’m convinced I do my best thinking early on. It’s nice for me to sit and plan ahead or write down thoughts. However, now I’m taking all the sleep I can get! We wake up around 7:30 and come downstairs for breakfast. Sometimes I take videos of my son eating because his facial expressions kill me, but I try not to have my phone out until after we’re dressed and ready for the day. Then we either head out for an activity or go play in our playroom!

What are your favorite ways to practice self-care?

Take a tub, get a massage, run errands solo, coffee or brunch with friends, redoing something in our house—I love change!

How do you stay inspired?

Luckily social media makes it easy to see tons of stunning content that really lights a fire under your tush (for me at least), but this past year traveling has definitely made a huge impact in my life. After moving to the Midwest from the east coast and starting a family, it’s been challenging to feel that sense of freedom that used to make me so wildly inspired. Now, whether we go back to Boston to visit family and friends or venture to the beach on the West Coast, there is nothing more special and inspiring than watching my son observe our world. It gives me a fresh perspective and new ambitions.
HealthyWay
 
HealthyWay
Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

Loving Lately…

What are the best products you’ve discovered recently?

I’m loving all skincare from Follain and Saje Wellness Head Soother Kit. Some of my favorite products from Follain are the Lavendar Bath Salts, the Dream Bath Elixir, and the Everything Soap. 

What are your favorite apps?

Instagram, Spotify, Pinterest, my workout apps—Shred415 and CycleBar—and Two Dots. It’s like an electronical puzzle/problem solving game.

Whose Instagram is on your radar?

For food: @thefirstmess—I just feel cozy and at home looking at her feed. For motherhood: @amberfillerup—her family photos are so fun and inviting and she makes traveling to other countries with her kids look like a damn breeze. For fashion: @thesaltyblonde—her effortless looks make me feel like I could be good at dressing myself and she’s funny and thrives off of pizza and beer. What’s not to love? For travel: @gypsea_lust—ice cream, insane pools, and a twin sister to do all the fun things with?! Sign me up!

What’s your go-to healthy snack?

A dark chocolate chip peanut butter Perfect Bar. They actually keep you full and are the most satisfying when hanger strikes.

What are you reading, watching, or listening to?

I’m currently reading Oh Crap!, which is a book on potty training so I’m not sure I would recommend that (unless you have a 2-year-old), but my favorite book right now is Hillbilly Elegy.
For TV: How to Get Away With Murder makes me wish I had gone to law school!
HealthyWay
HealthyWay

Sammy IRL

If your pet could talk, how would they describe you?

Loud and embarrassing

What woman in history would you love to take to brunch?

Anne Frank

What are you really great at (that might embarrass you to admit)?

I can’t go to bed with dirty feet. So I’d say I’m exceptional at washing my feet haha.  

What piece of advice has impacted you the most?

“Always be loving.” —my mom
HealthyWay
HealthyWay
To learn more about Sammy and Chunk (and what they’re eating this week), be sure to visit her Instagram and blog!

Categories
Gym x Studio Sweat

Why I Stopped Getting Judgy In The Gym

I had just completed my first step class in quite some time when an unfamiliar but friendly face approached me.
“Congrats!” she said cheerily. “It’s so exciting to be starting a new healthy lifestyle.”
The thing was, I wasn’t starting anything.
I had been coming to this particular gym for more than a year; I’ve been exercising regularly since high school. I frequently attended other fitness classes, worked with a personal trainer, and kicked my own butt on the days those other options weren’t available. The only thing I was getting started with was trying to overcome my lack of coordination and rhythm—hence, the addition of step class.
All this flashed through my mind as I looked at the sweet face in front of me. I knew this person hadn’t meant to be offensive, but there was only one explanation in my mind: She had looked at my size-16 frame and assumed that I didn’t have an ongoing, long-term fitness routine.
Despite being annoyed about being on the receiving end of that woman’s comment, I’m guilty of doing the same thing myself. Judgment in the gym is everywhere. People who are plus sized might be the most self-conscious about walking into the weight room, but the truth is that those judgy feelings can flow in every direction.
Ideally, we would all just focus on ourselves at the gym. But whether you’re jogging on the treadmill, taking a class, or lifting weights, there is always time for people watching. Your body is occupied, but your mind (and eyes) are free to wander, thinking about those around you. When we’re at the gym, we make snap judgments about nearly everyone: the older woman working out in a crop top, the buff men grunting loudly, and even the star of step class, adding her own moves to the routine. (What a showoff!)
Sometimes even I forget that the people around me in the gym have absolutely zero bearing on my reasons for being there. If people are carving out the time in their busy schedules to get to the gym, they’re choosing to prioritize their physical and mental wellness. Instead of undermining that positive move with judgmental thoughts, I’ve been trying to connect with the fact that everyone in the gym—no matter what they look like, how they move, or what they’re wearing—is there for the exact same reasons I am.  
Now, when I find myself noticing someone else, I try to practice empathy and put myself in their shoes. I find something positive to say about them in my head to take the place of any judgmental thoughts that pop up. If someone working out near me is clearly out of shape, I internally praise the bravery it may have taken for them to come in those doors. That woman making up her own moves in step class? At least she isn’t getting bored! The old man shuffling along the track or the college athlete loudly sprinting by him: What dedication from both of them to be here, prioritizing themselves.
I’ve found that focusing on positives—rather than judging my fellow gym-goers, which just makes me feel nasty—keeps my post-workout high going and keeps me in a great mindset for the rest of the day.

Categories
Favorite Finds Nosh

Meal Delivery Services Proving That Healthy Eating Can Be Convenient And Affordable

Sometimes, at the end of the day, I spend a few minutes standing in front of the fridge staring at the contents of its shelves. It’s not that there isn’t enough food. There is always plenty. It’s just that making dinner after a full day often feels like an overwhelming task.
The thing is, I’ve got all of these conflicting priorities. I’ve got my kids, who I devote most of the first half of the day to. I’ve got work, which gets my attention from lunchtime on into the evening. Then there’s my desire to eat healthier and all the related food prep that steals time from both my family and work. Every evening I’m asking myself: Do I pop a pizza in the oven so I can spend the evening with my kids? Or do I get to work chopping veggies so we can have a home-cooked meal?
Healthy prepared meals are hard to come by in my home, but most frozen meal options have meager portions and aren’t very flavorful. Fortunately, home delivery is making eating healthy, convenient, and affordable.

6 Delivery Services That Are Changing Meal Time From Stress to Success

Bistro MD

For those who are looking to shed a few pounds or simply eat more nutritious meals without the fuss, Bistro MD is a perfect solution. The meals are planned by dietitians with each participant’s dietary needs in mind. You can pick five to seven lunches and dinners each week.
The most basic plan, which includes five lunches and five dinners, starts at $89.96 each week. If you want breakfast, too, those plans cost between $112.46 and $134.96.

Freshly

Sticking with your healthy eating convictions is really hard when life gets busy. Freshly does all of that work, delivering meals that never contain artificial ingredients and refined sugars. They even have a list of ingredients they’ve banned from their meals.
Meal plans can be customized to have higher protein or to be low calorie or gluten free. For $49.99, you can have four prepared meals delivered each week. If you want lunch and dinner, you can have 12 meals delivered for $107.99 a week.

Ion Nutrition

Many athletes have specific nutrition needs. If you’re balancing a rigorous workout schedule and a busy workload, it’s hard to keep up with meal prep. Ion Nutrition creates meals that follow your dietary guidelines; all you have to do is heat them up.
The type of meals you order determines the cost, but the prepared meals at Ion Nutrition start at $9.35 apiece.

Pete’s Paleo

Offering prepared paleo meals that are also affordable is what puts Pete’s Paleo on the map. Every meal is made with organic ingredients, and the menu changes based on what produce is in season.
For meals delivered every weeknight, plans start at $123 and increase from there.

Veestro

Plant-based nutrition is what Veestro is all about. So if you’re a vegan or vegetarian, this might be the prepared meal delivery for you. They even have weight loss and juice cleanse plans available.
For those who want to order à la carte, the cost is right around $10 a meal. If you want to commit to a pack of meals, expect to spend approximately $8 for each meal.

Trifecta

Trifecta is another option for busy badass women who want to eat meals that support their training goals. If you run or lift before heading into the office, this might be a great fit for your lifestyle.
Plans start at $108.43 for seven meals a week, with the option of adding on breakfast or more meals to use for packable work lunches.