Category: Nutrition x Advice

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Why Some Foods Taste Better The Next Day (And Other Leftovers Facts)

If you ever find yourself in my kitchen in the middle of the week, there are a few things you are almost always guaranteed to find. There’d be Tupperware scattered across the floor, the work of my busy toddler. Toast crumbs would be littered embarrassingly from one end of the kitchen to the next, a product of a full life with three young kids. My refrigerator would be full, with a pretty even toss-up of uncooked foods for the rest of the week and forgotten leftovers, packed up in guilt after a weeknight dinner but never touched again.
Leftovers are funny. Some foods I look forward to reheating and eating again since they only seem to get better with time. Others get shoved in the back of the fridge, where I can hardly look at them in their sad state of mush and mediocre flavors. I’m not typically a picky eater, so I feel guilty that so much gets ignored until it’s time to toss.

Still, there seems to be a definite pattern to leftovers as to what tastes good and what is unbearable on day two. As it turns out, this isn’t just my personal preference. The real reason some leftovers taste so good, and why some taste just plain bad, is all about the chemistry of the flavors.

The Real Reason Some Leftovers Taste So Good

Everyone has their preferences, but there is actually a science to which foods taste better with time. Asking around, I hear a lot of the same opinions. Soups usually taste great on day two, red sauce only gets better with time, and chilis and stews are favorite foods to pack up to be reheated at work the next day.
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“Soups and chilis work the best the second day,” says Dustin Green, senior executive chef from the Weber Grill Restaurant in Chicago. “The flavors tend to blend. Once they relax and they have time to cool down, the flavors tend to mesh a little bit better.”
And when it comes to soups, chilis, and similar foods, it isn’t just the flavors that change—the consistency transforms as well. Taking these foods from hot to cool and then allowing them to sit in the fridge overnight thickens these foods, according to Green.
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The science of the flavor changes has a lot to do with the fats that are in foods, which are called lipids, says Devin Peterson, PhD, professor and director of the Flavor Research and Education Center at Ohio State University. The lipid molecules in the food are always changing. Typically, time gives foods a less desirable flavor, but in some cases, the effect is much different.
[pullquote align=”center”]… the lipids continue to break down the molecules we perceive, and that’s part of the new flavor we experience the next day.[/pullquote]
“When you heat them, those lipids form things you smell, and that’s a large part of where the flavors are coming from,” he explains. “That reaction is faster when you do it at cooking temperatures, say in a stew, but it still happens at room temperature and even in the fridge.”
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The constant changing influences the flavor. In some foods, it isn’t a great result, while it creates a more enjoyable flavor profile in others, according to Peterson. Another factor to consider is that iron causes lipid oxidation in foods. Lipid oxidation is a chemical reaction, and it changes various characteristics of foods. When a food product is high in iron, like turkey, lipid oxidation speeds up and this can influence the flavor, according to Peterson.
“By heating it, you kind of allow things to mix more effectively,” he says. “That’s a big reason why, even when you cook a turkey and you eat out of the oven, when you put it in the fridge and eat it the next day, the lipids continue to break down the molecules we perceive, and that’s part of the new flavor we experience the next day.”
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Lastly, there is another chemical reaction that happens in foods, according to Berkeley Wellness. In some cases, the protein in the food breaks down further, releasing amino acids. Some amino acids enhance the savory taste in foods, while others create new flavors through their interactions with sugar in the foods.

The Reason Some Leftovers Taste So Bad

Some leftovers are better thrown in the trash than reheated the next. Asking various friends and family, there are a lot of different opinions, but I also hear a lot of the same answers. Anything with pasta in it is better consumed right away, rice takes a lot of tender, loving care to bring it back to life on day two, and fried chicken is just awful after a night in the fridge.
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Negative changes to food take place for a variety of reasons, including the result of the processes mentioned above, which simply have a difference result in different foods.
Additionally, there is the issue of temperature and moisture, according to Thomas Bowman, director of product development at Hampton Creek, who offered fried chicken as an example of food that tastes amazing on day one but awful after sitting in the fridge overnight.
“What has happened here? This is something that happens to all leftovers, but some foods deal with it a little better than others,” he explains. “It’s called equilibrium relative humidity, or ERH, for short. This is where moisture equals out to be more level with the environment around it.”
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This is what causes the once-crispy outside of chicken to go soggy overnight, and the juicy meat inside to get tough, according to Bowman. An added component is how fat and collagen change with temperature changes.
“Animal fats in general take on a waxy texture when cold, and collagen congeals into a savory, rubbery jello,” he says.

Why Foods Taste Better—or Worse—Cold

Most foods that are meant to be eaten warm only taste good that way. There’s a reason for this, and it isn’t about personal preference. Temperature and flavor go hand in hand, according to Peterson.
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“The temperature of your food will affect how much flavor reaches your receptors,” he explains. “When it’s colder, you could look at it as the molecules being less active and going to be less received in your mouth.”
When you heat that same food up, the flavor changes. Specifically, when you heat food up, more of the flavor ends up in the air around the food, and when you eat it, you receive the flavor to a higher degree. In some cases, like eating cold pizza, this is an enjoyable change, but the majority of leftovers will taste better after a couple minutes in the microwave.

Getting the Most From Your Leftovers

In our family, there are differing opinions on when leftovers should be eaten. My husband, who generally isn’t that into to reheated foods, prefers to toss leftovers after a day or two. If it’s food that keeps well, I tend to keep reheating and eating until they’re a week old. As it turns out, the time to throw out leftovers tends to fall somewhere between the two. Green suggests no more than four days. Bowman, however, is willing to give certain foods until day seven but says it really is dependent on the food.
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“The length of time you keep your leftovers around also depends a lot on equilibrium relative humidity,” he says, admitting that calculating the spoilage rates of specific foods is a lot of work, suggesting that home chefs simply pay close attention to how their food changes over time. And all foods should be pitched once they hit day seven.
“It’s not a perfect science. There are some things that will last longer than and other shorter depending on moisture, preservative acids, and the temperature inside the fridge. Use your best judgement and repurpose those leftovers!”
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How you store leftovers matters, too. Specifically, the quicker you can cool down your food, the better. Foods need to spend as little time between 125 and 70 degrees, which is a window where growth of microorganisms happens most quickly, according to the Food Safety Extension of The University of Minnesota. Within four hours, hot food needs to drop below 41 degrees, and Green offers a tip for making that happen.
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“If I was doing it at home, the best way is an ice wand, so I could put that into the batch of what I’m making and put that in the refrigerator,” he says. “Depending on how thick something is, if I need to cool it down, I may need to separate it into smaller batches.”

It’s not all about science.

It’s fascinating to learn that there is a scientific explanation for why some foods taste so good on day two or three, but it isn’t all about science. It may seem obvious, but preference still plays a huge role in taste. It’s the reason I can’t help but indulge in off-brand iced oatmeal cookies, which are objectively not that great but remind me of the endless childhood afternoons I spent snacking at the kitchen table with my three siblings. When it comes to what type of food people prefer and how they prefer it cooked, it is heavily influenced by their past experiences.
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“I think in the end, preference is largely related to a context,” says Peterson. “So if I’ve grown up a certain way and I’m used to preparing my foods a certain way, that’s usually a part of my preference views. And so a lot of what we like is based on our prior exposure.”

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Nosh Nutrition x Advice

"Dead Meat Bacteria" And Why Certain Processed Foods Might Fuel Inflammation

When your work is featured in a major documentary, you’d figure you’d at least get a phone call.

Dr. Clett Erridge was somewhat surprised to learn that his research was featured in What The Health, Netflix’s ultra-popular documentary on the dangers of eating meat. We know Erridge was surprised because, well, we were the ones who told him—nobody from the film had ever reached out.
In 2011, Erridge, an honorary research fellow in cardiovascular diseases at the University of Leicester, authored a scientific paper called “The capacity of foodstuffs to induce innate immune activation of human monocytes in vitro is dependent on food content of stimulants of Toll-like receptors 2 and 4.” Not the snappiest title, but he wasn’t writing for Esquire, either.
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Published in the British Journal of Nutrition, the paper made the case that certain microbes present in certain foods—primarily meats and processed foods—could stimulate the human immune system, causing inflammation that could eventually increase a person’s chances of atherosclerosis (hardening of arteries) and other diseases. It was impressive research, but it didn’t exactly capture the public’s attention.
It did, however, grab the eye of Michael Greger, MD, an adamantly vegan doctor who runs the website NutritionFacts.org. Greger posted a video drawing, in part, on Erridge’s research. The video was titled “Dead Meat Bacteria Endotoxemia.” Greger contacted Erridge to tell him about the video, but only after he’d produced it and posted it online. Erridge wasn’t too concerned; he was happy that someone was talking about the research.

Greger’s website is apparently where those at What The Health found out about Erridge’s work. They posted Greger’s video, and Erridge’s article, on their website’s fact-check page, giving a much more dramatic introduction:
Within minutes of eating dead meat bacteria toxins, the body gets a burst of inflammation, stiffening or paralyzing the arteries.
(For this story, we also reached out to A.U.M. Films & Media, the distributor for What The Health, to put us in touch with the filmmakers. While A.U.M. initially agreed to provide a statement, they changed their minds once we’d forwarded a few questions, noting that it “seems quite difficult for us to be able to participate in [the] piece at this time.”)

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A.U.M. Films & Media

But while What The Health made some exaggerated claims, the documentary might also have glossed over some extraordinarily important research. Erridge’s study is complex, but if replicated, it could help scientists limit cases of diabetes, atherosclerosis, and even obesity—without changing the way we eat.

The documentary’s “dead meat bacteria” descriptor isn’t quite accurate.

While “dead meat bacteria” might be an excellent band name, it’s not much of a scientific descriptor. The toxins in question aren’t just on meat—and their “paralyzing” effect on arteries is significantly overstated, too.
“There are some elements of truth in [What The Health’s claim] from a scientific perspective,” Erridge notes. “They’re right that bacteria produce these molecules, which our bodies see as foreign, and that when they’re ingested in a particular way, we can absorb them and trigger inflammation. But it’s very, very mild inflammation, and it doesn’t immediately paralyze your arteries.”
In other words, at normal levels, those toxins won’t end a person’s life immediately (though Erridge did note that they might have that effect “if you injected somebody with huge quantities,” which he wouldn’t recommend).
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Exaggerated claims by filmmakers aside, Erridge’s research is still new and somewhat controversial among scientists. The prevailing opinion in the field has been that saturated fats or low-density lipoprotein cholesterols are what cause that “paralyzing” inflammation. For a time, Erridge believed those hypotheses, but his research led him to what What The Health would term “dead meat bacteria”—he calls them bugs.
They aren’t literal bugs, but rather several strains of bacteria present on the surface of many foods. Those bacteria create pathogen-associated molecular patterns, or PAMPs, which may be the culprit behind the dangerous inflammation.

That discovery basically occurred by accident.

Erridge was considering whether the microbes already in our guts create the inflammation when he received what he thought was an incredibly stupid question.
“As I was doing that work and developing new tools to look at the gut microbiota, a reviewer of one of my papers asked me, ‘How do you know these microbes weren’t coming from the food?’ And I thought at the time, ‘that was one of the stupidest questions ever.’”
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“But I thought, ‘I have to address this at some point, so I’ll just do a couple of experiments to show that it’s complete rubbish, and then I can move on.'”
As he quickly learned, there are no stupid questions in science.
“I did these experiments, which I thought were going to be complete duds. And it turns out that a lot of processed foods are full of just massive quantities of these molecules, which I did not expect at all.”
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Erridge thinks that those molecules might trigger an immune response in humans, and after he performed a few experiments, he published the unsnappilly-titled 2011 paper, which he now describes as “speculative.”

Here’s why this research has the potential to change the world.

We’re simplifying here, but Erridge essentially made the case that certain microbes on the surface of our foods release the PAMPs. The PAMPS then cause inflammation—our bodies see the molecules, which look like germs, and respond accordingly. In heavily processed foods, those microbes often grow into larger colonies, and in turn, PAMP levels rise.
[pullquote align=”center”]We designed a diet that was very low in these PAMPs … [and] to our surprise, a whole bunch of markers went down …[/pullquote]
With finely cut foods, PAMP levels rise rapidly by the day, even when the foods are refrigerated. Ground beef and sausage seem to be particularly susceptible to this effect, and common cooking methods don’t rid the meats of the PAMP molecules.
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However, the effect isn’t restricted to meat. The “bugs” seem to love chopped onions, in particular, so foods like jarred pasta sauces might create more of a dietary threat. Sadly, chocolate is another high-PAMP food, since chocolate processing requires fermenting the cocoa beans for several weeks.
Fresh foods seem to have very low PAMP levels, but finely chopped foods have much higher levels of the molecules. Unprocessed meats—steaks, for instance—don’t seem to pose as much of a problem, since the bacteria doesn’t permeate the meat (though Erridge notes that steaks can be unhealthy for other reasons). Also, no two meats will have the exact same bacterial species, so as Erridge says, “it’s possible to find a perfectly good sausage.”
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Erridge’s work didn’t stop in 2011. He later designed a new experiment to test the hypothesis in vivo (in actual living organisms), comparing the health markers of 11 human volunteers before and after they participated in a special diet.
“We designed a diet that was very low in these PAMPs, and we tested the food to make sure that it was low in PAMPs,” Erridge says. “And to our surprise, a whole bunch of markers went down [for] cardiovascular risk and risk of insulin resistance. We saw the leukocyte count go down, not so far that it would cause infection or anything, but certainly bring some [people down to] the low-risk category for a bunch of diseases.”

That’s not all: The low-PAMP diet seemed to help people lose weight.

Erridge’s team wasn’t expecting that. They hadn’t set out to create a weight loss diet.
“This was surprising, because we’d been asking the people to eat just as much food as they wanted to the whole way through [the study], and they weren’t complaining of being hungry,” Erridge says. “They’re eating just as much as they wanted, but they still lost weight.”
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If Erridge’s research is correct, it could explain why diets like the Mediterranean diet seem so heart-healthy: They forbid processed foods, so they’re naturally lower in PAMPs.
But Erridge also noted that dietary studies are notoriously difficult, since researchers have trouble accounting for all the factors that inevitably affect the results. He was careful to note that, while he’s confident in his research, he welcomes criticism of his methods.
If he’s right, his work could change the way we eat. By ridding foods of PAMPs, we might be able to eliminate the moderate inflammation we get from eating certain foods. That could lower rates of heart disease, diabetes, and obesity worldwide, and it wouldn’t require any large-scale dietary changes.

We’ve got a ways to go before that’s a reality, but it’s exciting work.

Erridge’s research needs to be replicated, and he’s currently working on additional research that might provide more insight. Nothing is concrete yet, so stating the “dead meat bacteria toxins” cause a “burst” of “paralyzing” inflammation is pretty dramatic. Scientists prefer to use more measured terms when describing their work, since hypotheses are subject to continual reevaluation and change.
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That’s really one of the key takeaways here: These studies might save millions of lives, but they also might fizzle out with the next round of research. While Erridge is a respected authority in his field, he doesn’t pretend to have all of the answers, and he seemed genuinely delighted at the idea that he might be proven wrong.
That’s really how innovations like these start: You’ve got to be willing to ask stupid questions, and you’ve got to be willing to change course when you don’t get the results you’re expecting.
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Oh, and you might discover that chocolate is secretly evil. That revelation didn’t go over so well with Erridge’s team—or with the doctor himself.
“I do still eat chocolate,” Erridge admits. “[My diet] probably hasn’t changed as much as it should.”

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Healthy Fast Food Guide: How To Leave The Drive-Thru With Less Regret

You’ve got back-to-back meetings, a project due by the end of the day, a post-work networking event, and a couple of errands to run to top it all off. Before you know it, it’s 2 in the afternoon, your stomach’s rumbling, and you’ve got just 10 minutes to find something to scarf down. Looks like fast food is the only solution today.
So as you enter the drive-thru, your eyes scan the menu. Juicy cheeseburger with piping-hot fries…crispy chicken sandwich on a fluffy white bun with a generous slather of mayonnaise…maybe even a chocolate milkshake to wash it all down. Looks like your healthy eating plan is out the window for today, right?
Not necessarily.
“Nowadays, there are lots of really healthy options at fast food restaurants,” Amy Goodson, a registered dietitian in Dallas, tells HealthyWay. “It doesn’t mean you have to eat a burger with fries and a milkshake every time you visit the drive-thru. You can make small changes to improve the overall nutrition value of the meal.”
Goodson teaches busy families, students, and professional athletes about the healthiest fast food options available when they’re on the go, and she wants to help you leave the drive-thru with a little less regret.
Here’s her expert advice on the healthiest fast food options at big chains and how to avoid a calorie bomb while still enjoying your favorite foods—because the last thing you need is to leave the drive-thru feeling remorseful on a jam-packed day.

Let’s face the facts.

You’re probably not surprised when you read news headlines about the unhealthy nature of most fast food. But what exactly makes some of these convenient meals so bad for you?
“The typical fast food choices, like burgers and fries and onion rings, are really processed. You’re looking at meat that’s generally not the leanest cuts, lots of processed carbohydrates, and tons of stuff that’s fried in oil,” Goodson explains.
It’s not that a burger in general is unhealthy, she adds. It’s just that the typical ones from the drive-thru have been prepared in a facility many miles away, loaded with preservatives to extend their lifespan, and infused with synthetic flavorings and large quantities of sodium to make it taste good.
“There’s a reason it only costs a couple bucks. If they were providing you with a lean cut of meat and high-quality ingredients, it would definitely cost more,” she notes.
In short: Fast food restaurants are on a mission to churn out tasty meals that can be made as quickly and cheaply as possible. And it comes at a cost to our health.

So why do we keep coming back?

Roughly 8 in 10 Americans eat at a fast food restaurant at least once a month, according to a Gallup poll. Yet the majority of those surveyed admit the food is not good for you. So why do we keep coming back?
“This day and age, people are always in a hurry,” says Goodson. “People are on the go, and they don’t have the time people once did to cook and make meals at home.”
Goodson also observes that fast food restaurants have become more ubiquitous over the years. In fact, the top 500 chains (which includes McDonald’s, Subway, and Starbucks) boosted the number of locations by 2.1 percent from 2015 to 2016. So when you’re out and about and you find yourself hankering for something quick to eat, chances are high that you’ll end up at a fast food restaurant—they’re everywhere!
The good news is that the industry is changing. Fast food restaurants have started displaying calorie information, offering nutritious alternatives (like apples instead of fries and milk instead of soda), and adding more fresh veggies to their menus in an effort to appeal to increasingly health-conscious customers. So even though we don’t have much time to cook at home and we’re surrounded by fast food chains, we can now make healthier choices when we need a quick meal on the go.

“Eat fresh!”

What’s the healthiest fast food restaurant in America? Although nearly all of the big chains offer a couple of nutritious options, Subway boasts the largest quantity of nutrient-dense meals, says Goodson.
“You can load your sandwiches up with lots of fresh vegetables and choose whole wheat or honey oat bread for more fiber,” she says. “They also offer a variety of lean proteins, like turkey and ham.”
Subways wins points for offering a variety of sauces without a lot of fat, like the sweet onion, honey mustard, and red wine vinaigrette. They boost flavor without adding significant calories to your meal.
Goodson also notes that Subways seem to be everywhere—there are more than 26,000 locations in the U.S. as of 2016. Whether you’re in the airport, shopping at the mall, or driving on the highway, you’ll probably stumble across a Subway—good news when you crave a healthy, quick bite.
“At Subway, you can make a smart choice when you’re traveling or busy, and it’s pretty inexpensive,” says Goodson.

The Short List

A cheat sheet can certainly come in handy as we browse fast food menus looking for something healthy. Here are Goodson’s picks for the healthiest fast food options to choose when you visit popular fast food restaurants:

At Chick-fil-A

Get the Grilled Chicken Cool Wrap, suggests Goodson. The lean protein will help fill you up, and the fresh vegetables add vitamins. She also says you can ditch the wrap and choose a grilled chicken salad to cut down on carbs.

By the Numbers

350 calories, 14 grams of fat, 29 grams of carbohydrates, and 37 grams of protein

At McDonald’s

Goodson recommends the Southwest Grilled Chicken Salad. “It’s lower in saturated fat than the crispy chicken because it’s skinless and grilled. Since the dressing comes on the side, you’re in charge of how much you put on, so you can keep it light,” she adds.

By the Numbers

350 calories, 11 grams of fat, 27 grams of carbohydrates, and 37 grams of protein

At Wendy’s

The Grilled Chicken Sandwich is Goodson’s top pick at Wendy’s. “They use good quality lettuce, whereas many fast food restaurants just use iceberg. They also use mustard instead of mayo, which makes it healthier,” she notes.

By the Numbers

360 calories, 8 grams of fat, 38 grams of carbohydrates, and 35 grams of protein

At Dunkin Donuts

It might be hard to believe that a restaurant with “donuts” in the name serves up anything nutritious, but Goodson says that Dunkin actually has a good breakfast option. “Go for the ham, egg, and cheese on an English muffin,” she says. “The biscuits can top 300 calories without anything else on them, so the English muffin is better because it has fewer calories and fat. It’s a great choice for your way in to the office.”

By the Numbers

380 calories, 16 grams of fat, 37 grams of carbohydrates, and 21 grams of protein

At Subway

You’re spoiled for choice at Subway, but if you’re looking for the healthiest option, try the 6-inch Fresh Fit sub with turkey breast. “Turkey, ham, or chicken are much leaner sources of protein than pastrami or meatballs,” Goodson notes. Plus, it contains two full servings of fresh vegetables for a lunchtime win.

By the Numbers

280 calories, 3.5 grams of fat, 46 grams of carbohydrates, and 18 grams of protein

At Burger King

When it comes to the healthiest fast food, you won’t find too many nutrient-rich choices at Burger King, says Goodson. “But the Grilled Chicken Sandwich will help you cut back on the saturated fat found in other menu items,” she says. Skip the fries in favor of a side of applesauce.

By the Numbers

470 calories, 19 grams of fat, 39 grams of carbohydrates, and 37 grams of protein

At KFC

Not all the chicken at the restaurant formerly known as Kentucky Fried Chicken is fried, and the grilled version is your best bet if you’re watching what you eat, says Goodson. “Grilled chicken is a lot better than fried. Everyone eats the skin on fried chicken and it becomes a really high-fat item, but the grilled chicken is skinless,” she notes. Make a meal out of it with sides of green beans and mashed potatoes.

By the Numbers

For a piece of grilled chicken breast and a grilled drumstick: 290 calories, 11 grams of fat, 0 grams of carbohydrates, and 49 grams of protein

At Chipotle

Skip the tortilla shell and go for a burrito bowl with brown rice, beans, fajita vegetables, chicken, tomato salsa, and guacamole, Goodson suggests. “A typical tortilla at Chipotle has around 300 calories before you put anything in it. They’re huge! When you choose a bowl, you knock off quite a few extra carbs,” she notes. Why splurge on guac? “It’s a much better option than sour cream if you’re looking to round out your meal with a healthy fat, and you can still enjoy the goodness of what’s inside of a burrito.”

By the Numbers

795 calories, 36.5 grams of fat, 71 grams of carbohydrates, and 47 grams of protein

At Starbucks

Stay away from the Frappuccino, Goodson cautions. “They have lots of added sugar, calories, and fat. A Caffè Latte is so much better for you.” Lattes boast a high amount of protein compared to a typical beverage, coming in at 13 grams of protein in a grande.

By the Numbers

190 calories, 7 grams of fat, 19 grams of carbohydrates, and 13 grams of protein

At Domino’s

Pizza places make healthy eating a little tougher, but you can cut calories and fat by choosing a thin crust and topping it with vegetables, says Goodson. If you’re ordering Domino’s, try the Pacific Veggie specialty pizza on thin crust. “Blot your pizza to get rid of some of the grease (and fat) on top of it,” Goodson suggests.

By the Numbers

For ¼ of a medium Pacific Veggie pizza: 330 calories, 17 grams of fat, 29 grams of carbohydrates, and 15 grams of protein

As for the sides…

What would a fast food meal be without sides? Sure, it’s fun to indulge in french fries sometimes, but you can make the overall meal a lot lighter if you choose an alternative, says Goodson.
Apples, small salads, soups, yogurts, and fruit cups are some of the healthiest fast food sides on offer at chain restaurants. And if you do crave fries, try to make the entree portion of your meal a little healthier than usual.

Hard and Fast Rules

You won’t always have the nutritional info at hand when you visit a fast food restaurant. Fortunately, Goodson has some easy-to-remember rules that will help guide your food choices:

Choose a “healthy friend.”

“A lot of times, when people say they’re going to get fast food, they automatically think of a high-fat, low-nutrient meal. But if you pair your favorite item with something a little bit healthier, your meal improves,” she explains. For example, if you really want a cheeseburger, pair it with a fruit cup so you can satisfy your craving and do your body a little bit of good at the same time.

Check out the kids’ menus.

“Most have smaller portions and offer the option to pair the meal with something healthy,” says Goodson.

Don’t size up.

While customers are no longer asked if they want to supersize their meal, they still tend to order larger sizes than they need to get full, says Goodson. “Serving size is everything. If you’re eating a kids’ cheeseburger with some fruit and milk, that’s probably enough for lunchtime.”

Order your spreads and dressings on the side.

These tend to be high-fat items, so you want to limit how much you put on your meal. “Avoid the white, creamy spreads, like mayo, ranch dressing, and sour cream,” cautions Goodson. “They tend to be higher in fat than colorful options like mustard and balsamic vinaigrette.”

Choose whole grains over white bread.

“They’ll have more fiber and they’ll usually be a little less processed,” notes Goodson. “Choose thinner versions, like flatbread, to help cut down on carbs.”

Leave the guilt behind.

As much as you might try to avoid fast food, we all end up under the Golden Arches from time to time. It doesn’t have to mean your healthy diet plan is down the drain.
“If you have to grab fast food, it’s not a big deal. Just be aware of your choices and try to pick a healthy option from the menu,” says Goodson.
And when you lick the salt from the fries off your fingers, enjoy it. The other positive choices you make throughout your week will make up for it, and you’ll ultimately become a healthier, happier you—no guilt necessary.  

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Nutrition x Advice

These Are The Best (And Worst) Foods To Help You Through Your Holiday Hangover

Nothing can knock the festive spirit out of you quite like a painful hangover. Fortunately, if you’ve enjoyed a little too much spiked eggnog, certain foods can help you nourish and soothe your body.
Surprisingly, scientists still aren’t certain about the underlying causes of hangovers, but there are a couple of viable theories. One is that the toxic ingredients in alcohol dehydrate you, depleting your body of nutrients and electrolytes. We know that headaches are usually caused by dehydration and that alcohol dehydrates us, meaning too much bubbly can leave us with a pounding headache.
If you happen to throw up, your body will lose even more nutrients. This can leave you feeling weak, fatigued, and shaky. The nausea might cause you to lose your appetite, but it’s important to nourish your body and replenish the nutrients you lost.
The following foods will soothe your body and get you back into the spirit in no time.

1. Water

When it comes to preventing and curing hangovers, hydration is key. To prevent a pounding headache, drink water while drinking alcohol, then have a few glasses of water before you fall asleep. The morning after a night out, water can be your best friend, too.
You might be tempted to reach for fizzy soft drinks or sports drinks to rehydrate you. While these can have a hydrating effect, they contain a lot of sugar and aren’t always great for your body. A healthier alternative is electrolyte-rich solutions, like Hydralyte or coconut water.
And while drinking water is essential, you can also snack on hydrating foods. Terra’s Kitchen nutritionist Lisa Davis, PhD, suggests snacking on celery, cucumber, and tomato. This is a great trick for when you’re not in the mood to push any more straight H2O.

2. Caffeine

Coffee as a hangover cure: Some people swear by it while others just can’t go there.
“Since dehydration is a major symptom of hangovers, consuming caffeinated beverages can produce a diuretic effect and make hangovers worse by causing even more dehydration,” says Davis.
That said, it might still be helpful to drink your morning coffee. One interesting study written up in LiveScience suggests that caffeine and anti-inflammatory drugs could be the best hangover cure. According to the study’s authors, coffee and ibuprofen can counter the effects of acetate, which may be responsibile for hangover headaches.
If you don’t like coffee, or if the thought of it makes you feel ill, try another caffeine-rich drink like green tea, instead.

3. Ginger Tea

According to studies cited by the National Center for Complementary and Integrative Health, ginger eases nausea during pregnancy and after chemotherapy. If your hangover involves feeling nauseated, ginger just might ease your symptoms, too.
Grate some ginger and leave it to steep in hot water for a tea that will settle your stomach. If you’d like, add some honey to the mix to improve the taste.

4. Bananas and Leafy Greens

“Potassium is an electrolyte that is excreted from the body swiftly when drinking, so replenish with high potassium foods like bananas, avocado, and sweet potatoes,” advises Davis.
Bananas also contain fructose, which can give you a little energy if you’re feeling exhausted. And, of course, they require no preparation, which means they’re an easy food to grab the next day.

5. Soup

“Alcohol can impair the body’s fat absorption and thereby can impair the absorption of fat soluble vitamins A and E,” Davis says. “Vitamins A and E are found abundantly in sweet potatoes, carrots, nuts, seeds, and leafy greens.”
One way to get all those vegetables down without feeling queasy? A nutritious homemade soup. Opt for a thin broth if you can’t handle a heavier meal.

Foods to Avoid While Hungover

Many people believe that greasy fried cuisine is the best cure for a hangover. While your body might be craving carbohydrates, greasy food is the last thing it needs. Food that’s too rich can unsettle the stomach, not to mention that greasy food is unhealthy whether you’re hungover or not.
Davis also warns against consuming processed foods while hungover. “Because these foods are stripped of their fiber and are quickly digested, it can cause a spike in blood sugar followed by a crash,” she explains. “This cycle can promote irritability, which is the last thing we want when mending a hangover!”
Another so-called hangover cure that’s actually harmful? More alcohol. Despite popular belief, the “hair of the dog” isn’t helpful—it simply depletes your body of more nutrients. While it might knock the edge off temporarily, it will catch up with you at some point.
Of course, the easiest way to avoid a hangover is to limit your alcohol consumption. But if you’ve underestimated the power of that last glass of wine, nourish and hydrate your body with good foods. With a bit of solid nutrition and some luck, you’ll be back on track for more festivity and activity before you know it!

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Nutrition x Advice

How Long Do Holiday Leftovers Really Last? What To Know Before You Take Another Bite

There’s nothing quite as joyful as gathering with the people you love around a table piled high with scrumptious dishes. But after the celebration ends, you have a dilemma on your hands: What should you do with all those leftovers?
They might make for tasty lunches for a couple of days—but they can also make you sick if you don’t take the right precautions. Here’s what you need to know about the lifespan of leftovers and how you can safely savor every last bite.

Before digging into dessert…

Pack up those leftovers! Food-borne illnesses strike 48 million people every year according to the Centers for Disease Control and Prevention. Cooked food shouldn’t sit out for more than two hours in the “danger zone”—which is marked by temperatures between 40° F and 140° F and is a breeding ground for bacteria. So before you dish out the pie, plan to put what remains of dinner in the fridge or freezer.
Foods should be stored in shallow, air-tight containers, preferably portioned into single serving sizes, which will allow for easy reheating and encourage timely consumption. Label each dish with a Post-it that includes the name of the food and the date it was prepared so that there’s never a question about the age of your leftovers.

How long is too long?

You’ve been reliving that holiday meal through lunches of leftover turkey and mashed potatoes for a couple of days. But the joy of leftovers can soon turn into a nightmare if you eat them past their prime.
Most foods like mashed potatoes, side dishes, and desserts are safe for three to four days, assuming they’re reheated to at least 165° F. Some foods, especially meat and dairy, don’t last quite as long. Here’s a more specific breakdown of how long the Food and Drug Administration recommends keeping holiday leftovers in the fridge:
[sul title=”Meat” subheader=”3 to 4 Days”]
Cut meat into serving-size portions and remove it from the bone before packing it up to reduce the risk of bacterial contamination.
[sul title=”Seafood” subheader=”1 to 4 Days”]
Be aware that this depends on the type of fish and how it’s prepared. Leftover sushi, for example, should be discarded after just 24 hours.
[sul title=”Gravy” subheader=”1 to 2 Days”]
Bring that luscious leftover gravy to a full boil when reheating.
[sul title=”Stuffing” subheader=”3 to 4 Days”]
Like fish, stuffing’s sustainability will depend on how it was prepared. Was it a separate dish, or prepared inside a bird? Does it contain meat or oysters? The details make a difference.

Feed the community.

Being surrounded by so much food serves as a reminder that others aren’t as fortunate, and some of us wish we could donate holiday leftovers to a local food bank or homeless shelter. The reality of food donation is complicated, though. The good news is that you don’t have to worry about legal liability—the Federal Bill Emerson Good Samaritan Food Donation Act protects food donors from lawsuits (except in cases of gross negligence).
However, most soup kitchens and shelters won’t take donations of homemade food. Call around to organizations in your area to check on their policies, and consider grabbing canned goods or finding out if you can donate fresh produce while you’re at your favorite grocery store. If you have a tendency of making way too much, pare down and donate the money you would have spent on surplus groceries or use it to buy donation-eligible food items instead. After the holidays, if you have unopened cans, jars, or boxes of food you don’t anticipate using in a timely manner, donate them to a local food bank sooner rather than later.
You can also simplify your life and lessen food waste by encouraging your guests to bring a clean container to your feast. They’ll leave with leftovers to enjoy, less food will be thrown out, and fewer disposables like plastic bags and cling wrap will wind up in landfills.

Give your leftovers an encore.

The best way to use up leftovers is to transform them into new meals. You can throw almost any meats and veggies into a hearty stew or soup. Breathe new life into spuds by whipping up potato pancakes, dumplings, or breakfast hash.
Shepherd’s pie was practically invented to make use of leftover meat and mashed potatoes. And why not get a little experimental? Turkey tacos with cranberry “salsa,” savory waffles with ham and cheese, and fried rice studded with the remains from your green bean casserole are sure to be a hit and will empty your fridge in a flash.

Categories
Nutrition x Advice

This Is Your Brain On Sugar (And What It Has To Do With Your Mood)

For years now, you’ve been inundated with information about how sugar wrecks your waistline and can damage your heart. But there’s now increasing evidence that sugar can do long-lasting damage to your mental health as well.
There’s no denying that when it comes to sugar intake, Americans are consuming far above the recommended amount. The World Health Organization recommends that a person’s daily consumption of free sugars should amount to less than 10 percent their total energy intake. A reduction to only 5 percent would see additional health benefits. In a typical U.S. diet, however, sugar accounts for 13 percent of daily caloric intake, meaning we consume nearly five times the recommended amount.
That’s high, but there are reasons to believe that it’s actually not as high as it used to be. A September 2016 article by the Associated Press relates that finding out how much sugar we’re actually consuming is tricky, since government data is estimated: “The data and industry trends indicate we’ve actually made progress in cutting back. On average, Americans’ total consumption of caloric sweeteners like refined cane sugar and high-fructose corn syrup is down 15 percent from its peak in 1999, according to government data. That’s when we consumed an average of 111 grams of sugar a day (423 calories).”
Still, there’s no doubt that Americans’ sugar consumption is still excessive. And recently, science has started to prove that sugar adversely affects not only our bodies but our brains as well.

Sugar, you’re always on my mind.

Sugar functions remarkably like drugs on the brain. In a 2015 Chicago Tribune article, neuroscientist Jordan Gaines Lewis breaks down the process: “Repeated access to sugar over time leads to prolonged dopamine signaling, greater excitation of the brain’s reward pathways and a need for even more sugar to activate all of the midbrain dopamine receptors like before. The brain becomes tolerant to sugar—and more is needed to attain the same ‘sugar high.’”
Sugar can also cause depression, fatigue, and brain fog. When you eat a sugar-filled pastry or consume a sugary drink, your blood sugar levels will spike and then plummet. That sharp decline or “crash” can leave you feeling moody and anxious, which may in turn lead you back to sugar in order to cope. What’s more, sugar releases serotonin in the brain, a neurotransmitter that results in improved mood. But constantly activating serotonin can deplete the limited amount you have and lead to depression.
In order to cut down on your sugar intake, start by educating yourself on sugar’s many aliases (“fructose,” “dextrose,” “corn syrup,” etc.) and start reading food labels. Sugar is in so many products these days that it can easily slip into your diet without your notice. Stay away from “diet” soda and other artificial sweeteners as well, since they can give your taste buds what they crave while depriving your body of the calories and nutrition it needs.
The whole point is to save your sugar intake for the deliberate enjoyment of desserts where sugar should be found—cake, ice cream, cookies, and so on, rather than in all the other stuff where it shouldn’t be (cereal, breads, and sauces, to name a few). That way, when you do indulge, you can go for it guilt-free. (And if you’re looking to further reduce your sugar intake when it comes to sweets, see our nearly sugar-free dessert recipes here.)
Consuming sugar should be a conscious choice, not a passive one.

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Nutrition x Advice

Beat The Winter Blues With This Vitamin D-Based Eating Plan

As someone who lives in the Pacific Northwest, I can attest to the challenge of living in a climate where it’s impossible to get enough vitamin D throughout the year. Nicknamed “the sunshine vitamin” because of our body’s ability to turn ultraviolet B (or UVB) energy from the sun into vitamin D, this essential vitamin plays a key role in our ability to absorb calcium. And new studies have shown that vitamin D is important for many reasons besides building and maintaining strong bones.

Why do we need vitamin D?

It turns out vitamin D has a larger effect on our bodies than we originally thought. In fact, current research shows that vitamin D can have an influence on our genetics. The true scope of vitamin D’s reach has been seen in studies on mood disorders, autoimmune diseases, cancer, multiple sclerosis, cardiovascular health, and schizophrenia.
Why are these studies so important? Because most Americans aren’t getting nearly enough vitamin D. A recent article in Scientific American explains that three-quarters of American teenagers and adults aren’t getting enough vitamin D.

Help! I need more vitamin D!

Unfortunately, getting enough vitamin D from sunlight is almost impossible for many people living in the United States and Canada. In the winter, the sun isn’t at the right angle for UV light to reach the Earth, and during the summertime you need to be outside for at least 20 minutes in direct sunlight with large areas of your body exposed.
The suggested daily intake of vitamin D for women is 600 IU per day, with a recommended maximum of 4000 IUs. People who have low vitamin D levels or those who are higher risk (such as people with darker skin and older people) might look into supplements.
If you’re unsure about your vitamin D levels, your family physician can order blood work to determine whether supplementation should be considered. Otherwise, it’s possible to get your recommended vitamin D intake from dietary sources.

A Vitamin D Eating Plan

Getting all of your vitamin D from food-based sources would be difficult to achieve every single day, but it is possible if you approach it with a sense of creativity and a willingness to incorporate more fish and vitamin D–fortified dairy products into your diet (in general these are the most vitamin D-rich foods). If getting all of your vitamin D from food sources seems daunting but you’re up for a challenge, begin by aiming to incorporate one or two of these foods into your diet every day.

Breakfast

  • 1 cup vitamin D-fortified orange juice (100 IU)
  • 2 scrambled whole eggs (60 IU)
  • Toast with 2 tsp. margarine (60 IU)
  • 1 cup of mixed fruit

Lunch

  • ¾ cup vitamin D–fortified yogurt (70 IU)
  • Tuna sandwich made with 2 ½ oz canned tuna (100 IU)
  • Cut-up veggie sticks

Dinner

  • 2 ½ oz Atlantic salmon (200 IU)
  • 1 cup cooked brown rice
  • 2 cups steamed veggies
  • 1 cup vitamin D–fortified milk (100 IU)

Snack

Smoothie made with:

  • 1 oz vitamin D–fortified skim milk powder (100 IU)
  • 1 cup frozen berries
  • 2 cups spinach
  • 1 frozen banana
  • ½ cup coconut water

(All vitamin D amounts sourced from the Dieticians of Canada resource guide).

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Nutrition x Advice

Favorite Nutritionist-Recommended Healthy Travel Snacks For When You’re On The Go

Love it or hate it, travel is an everyday necessity for many of us. Travel is such a part of our routines that many of us have resigned ourselves at one point or another to an unsatisfying and prohibitively expensive travel snack, but eating on the go doesn’t have to be terrible!
In fact, with a little planning, travel snacks can be delicious, filling, and even inexpensive. These nutritionist-recommended and -created recipes are simple to make, big in flavor, and beneficial to your overall health. Go ahead, make your next travel snack the best one yet!

Mexican Cornbread Muffins

Muffins are a classic travel snack; they’re portable, tasty, and don’t need to be refrigerated. If you’re not a fan of sweet muffins, these savory Mexican cornbread muffins from Cristel Moubarak, registered dietitian and owner of nutriFoodie, will quickly become your new favorite snack. The combination of cornmeal, fresh veggies, and cheese will keep you feeling full for hours whether you’re on a plane or taking the bus.

Truffle-Roasted Chickpeas

These luxe roasted chickpeas will make any mode of travel feel instantly fancier! Truffle-roasted chickpeas are Kara Lydon’s genius invention. A registered dietitian and foodie blogger, Lydon has come up with a recipe that is both simple and quick to make. Chickpeas are full of fiber and protein, which means these truffle-roasted versions will keep you satiated and energized over long trips.

Tahini Chocolate Protein Bites

Thanks to the tahini and lentils in this recipe, these chocolate energy balls have a nutty flavor without the added risk of setting off a nut allergy in an enclosed space (like on an airplane or train). Abby Langer, registered dietitian and owner of Abby Langer Nutrition, is the mastermind behind this easy recipe for five-ingredient tahini chocolate protein bites.
If the thought of putting lentils in your energy balls sounds strange, rest assured that the flavor is masked by the sweetness of the chocolate and Medjool dates. These energy balls live up to their name. They’re loaded with protein, fiber, and omega-3 fatty acids—and they beat a gas station energy bar any day.

Green Smoothies

Although a green smoothie would never make it past a TSA agent, they do make a super-nutritious travel snack for other modes of transportation. If you’re new to the smoothie game or just looking for some inspiration, Dana McDonald, registered dietitian and owner of Rebel Dietitian, has published an impressive list of green smoothie recipes that will appeal to everyone. Invest in a thermos to keep your smoothies nice and cold if they’re a regular part of your commute.

If you’re going the store-bought route….

Keeping in mind that snack prices are always going to be much higher in airports, it’s helpful to keep a stash of healthy store-bought snacks so that you’ll always have one or two handy for travel emergencies.
Registered dietitian Jenna Gorham has your back in terms of store-bought healthy snacks. She gives examples of snacks that can be bought in bulk (and that are often found in airports) including Kind bars, dried fruit, popcorn, and roasted edamame.
Healthy travels are less stressful if you’re able to plan your snacks ahead of time. If you’re caught by surprise, remember that many coffee shops and cafes now sell fresh fruit, Greek yogurt, and veggies or pretzels and hummus to supplement any other snacks you might have. And if you do have to eat less than desirable snack food? Just remember, there’s always next time!

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Nutrition x Advice

From Supplements To Safe Home Recipes, Here’s What You Need To Know About Probiotics

Your gut doesn’t just tell you swiping right on Tinder after 2 a.m. is always a bad idea. Your gut is your body’s entire digestive tract. Its work begins the moment you open your mouth to take a bite and ends in the bathroom (where, let’s be honest, most Tinder swiping takes place).
The gut is actually a pretty complicated system: Food moves from your mouth through the esophagus into your stomach, where digestion occurs. Once food is digested, the contents of your stomach move into the small intestine, where amino acids, fats, and sugars are broken down and absorbed into the bloodstream. Any material left over is sent to the large intestine, where unabsorbed sugars and proteins are turned into energy. From there, what’s left in your large intestines solidifies and is excreted as your so-called morning constitutional.
Living inside the gut are probiotic bacteria, which help the digestive tract do its job.
But what exactly are probiotics?
Kara Landau, gut health expert and founder of Travelling Dietitian, explains:
“Probiotics are live microorganisms that line our gut and have a symbiotic relationship with us, the host. We have evolved together over the years, and require a healthy balance of good to bad bacteria in order to maintain a strong immune and digestive system.”
Grace Derocha, a registered dietitian, certified diabetes educator, and health coach at Blue Cross Blue Shield of Michigan, elaborates: “Probiotics help control the growth of harmful bacteria in the gut and help restore the balance of good bacteria affected by antibiotics and poor diet. They aid in the proper digestion of food, preventing issues like gas, bloating, cramps, diarrhea, or constipation.”
Gut microbes, like probiotics, are ultra-important to our overall health.
According to a resource hosted by Harvard Health Publishing, not only do gut microbes metabolize nutrients from food, protect against infection, and help prevent blood clots, they can also help prevent certain diseases like rheumatoid arthritis and heart disease from developing.
“What the science has shown is that the more diverse our gut microbiome is, the better,” says gut authority Mahmoud Ghannoum, PhD.

So how do probiotics play into gut health?

Jaimi Jansen, a holistic nutritionist, breaks it down this way:
“The human body has thousands of bacterial cultures that live in the large intestine, the stomach, the skin, and the urethra amongst other places. Probiotics help promote good health and proper function in each of these areas. Communities of microorganisms found in parts of the human body are known as flora. The gut flora, for example, refers to the many microorganisms that live in the digestive tract.”
Jansen goes on to say, “Some antibiotics—which kill gut flora—can disturb the microbial balance and leave the body prone to infections. Maintaining a well-balanced microbial environment is extremely important to good health.”
In addition to overall wellness, probiotics can also play a significant role in weight management.
“When it comes to weight loss specifically, while we aren’t aware of probiotics specifically proven to reduce weight, there is a growing body of evidence showing that people that are overweight have different levels of different germs than people who are not overweight. That seems to indicate that our microbiome does play some role when it comes to maintaining a healthy weight,” says Ghannoum.
Problems in the gut can often arise because the ratio of good to bad bacteria gets out of whack.
According to an article by Rebecca Lee, a registered nurse from New York City and founder of the natural health resource RemediesForMe.com, “At times our beneficial microbes are accidentally wiped out by external factors that are intended to get rid of only the bad bacteria.”
Lee breaks down the most common culprits of bacterial imbalance in the gut as follows:

Antibiotics

Antibiotics can be introduced into our systems both as prescriptions and from animal food sources since antibiotics are sometimes used to treat animals—giving them an opportunity to find their way into milk, meat, poultry, and fish products.
Antibiotics are used to combat a bacterial infection, hence their name. However, once they’re in the body, antibiotics can’t tell which bacteria are good and which are bad, which means, depending on the dose, the antibiotics in your system may wipe out all the bacteria your system needs to function properly.

Recent Surgeries

Not only are gut-disrupting antibiotics routinely given during surgery, but anesthesia can also have a negative effect on gut health. That’s because anesthesia can paralyze your digestive track, which stops probiotic bacteria from doing its job and allows the bad bacteria to take over.

Colon Cleanses

Unless you’re scheduled for a colonoscopy, a colon cleanse is never a good idea. Not only is it like the worst diarrhea of your life times a million, but it wipes out the good and bad bacteria from your gut, wreaking havoc on your digestive system.

Too Much Fiber

Yes, you need fiber as part of a well-balanced diet. Fiber can help control weight and prevent certain health conditions like heart disease and diabetes. But too much fiber can be bad for your digestive health. According to the website GutSense.org, when you get too much fiber in your diet, “the intestines are colonized with symbiotic bacteria (normal intestinal flora), which are essential for many health-sustaining functions. Normally, mucin—a component of mucus—provides bacteria with the nutrients they need. But when fiber—soluble as well as insoluble—reaches the lower intestine, the bacteria go wild, ferment everything in sight, and multiply prodigiously.”

Stress

It’s no secret that mental health plays a huge role in how you feel physically. The physical manifestations of stress, like muscle aches, fatigue, and an upset stomach can then exacerbate the stress you’re feeling, leading to a terrible cycle. An estimated 90 percent of serotonin is created by good gut bacteria, so when you’re stressed, the amount of serotonin (the feel-good hormone) that the body releases is drastically reduced, and bad bacteria can take over.
Osteopathic physician and cofounder of DrFormulas Bryan Tran says that boosting probiotic intake not only helps manage stress, but can aid in weight management as well:
“Through their effect on mood, probiotics may have a role in weight loss. Differences in diet also change the composition of probiotics in the gut which can then affect mood and appetite. Obese individuals also have a higher level of inflammation in the body. Probiotics …  are able to lower systemic levels of inflammation and dampen the inflammatory response, which could support weight loss.”

Where can I get these magical micro-organisms?

Ideally, probiotics will come from your regular diet rather than probiotic supplements.
One of the best ways to get your daily dose of probiotics is through fermented foods, which naturally contain probiotic bacteria.
“Fermented foods were some of man’s first probiotic supplements and are still effective choices today for helping introduce healthy bacteria into the body,” says Elizabeth Trattner, an acupuncture physician.
That’s because [linkbuilder id=”6838″ text=”fermented foods”] often contain lactobacillus, a common probiotic strain of lactic acid bacteria that can help alleviate diarrhea and fight infection.
If you feel your gut health isn’t up to snuff, you can change your diet to make sure you’re getting right amount of probiotics in your system.
Tran recommends these probiotic-rich foods:

Brine Cured Olives

Olives are a great source of probiotics because the brine, which is simply a saltwater mixture, ferments the olives, loading them with lactobacillus probiotic bacteria. Not only are olives great for gut health, they are also one of the most nutrient-dense foods available, full of antioxidants and healthy fats.

Cultured Veggies

Similar to olives, cultured vegetables like sauerkraut and kimchi are fermented using a saltwater process, which allows lactic acid bacteria to multiply naturally. In addition to probiotics, sauerkraut and kimchi are great additions to your regular diet because they are full of vitamin C. Kimchi in particular has been used for centuries in Korean culture as a regular menu staple and is now readily available in many grocery stores.

Cultured Dairy Products

Kefir, a fermented milk drink, contains thousands of probiotics as a result of the fermentation process. In addition to its probiotic benefits, the fermentation process involved in making kefir helps break down lactose, so even if you have a lactose intolerance, you may be able to enjoy kefir.
Yogurt is another cultured dairy product that contains probiotics, but you have to be especially careful when purchasing yogurt in the grocery store, as not all yogurts contain probiotics. When shopping for yogurts containing probiotics, look for packaging that includes a seal from the National Yogurt Association. If yogurts claim to contain live probiotic cultures but do not have the seal, read the ingredients on the back. If the yogurt contains probiotics, they will be listed there.

Kombucha

Kombucha is a black tea and sugar mixture that has been fermented using a bacteria and yeast culture. As the tea ferments, the bacteria and yeast grow thousands of probiotics. While kombucha is having a moment right now, it’s definitely an acquired taste as the sour flavor make take some getting used to.

Tempeh

Tempeh is a meat substitute made of fermented soybeans, but unlike many of the other foods Tran recommends, it has a rich nutty taste. Tempeh is different from its cousin tofu because it derives its probiotic goodness from the fermentation process it undergoes. Tofu, unlike tempeh, is a [linkbuilder id=”6839″ text=”processed soy”] product that does not contain probiotics.

Opting to Supplement

If you’re a picky eater or you have dietary restrictions that prevent you from eating some of the probiotic-rich foods on this list, you can still get beneficial gut flora from probiotic supplements.
Before purchasing a probiotic supplement, do your homework. There are thousands of different strains of probiotics, and some are better than others at helping to manage certain gut issues. For example, a probiotic that helps alleviate diarrhea may not the be same probiotic that will help relieve constipation.
Additionally, Lee recommends “buying from a reputable brand that contain[s] strains like bacillus coagulans, lactobacillus rhamnosus, lactobacillus acidophilus, saccharomyces boulardii, bacillus subtilis, or other longer-surviving probiotic[s]. You want probiotics that will survive past your stomach.”

Can I make my own probiotics?

Absolutely!
Making your own fermented probiotic foods is easy, especially since the fermentation process kills most harmful organisms that might otherwise contaminate food. Still, contamination can happen, so make sure to practice good food safety, which means washing all fruits and veggies, sterilizing storage containers prior to use, and allowing food to ferment at the right temperatures.
Ready to make your own probiotics at home?
Lee shares her two favorite probiotic recipes:

Kombucha

You’ll need:

  • A large pot
  • A coffee filter
  • Large glass jars for storage

Ingredients:

  • 2 gallons of water
  • 8 black tea bags
  • 1 ½ cups organic sugar
  • SCOBY (Symbiotic Culture of Yeast and Bacteria)*

Instructions:

  • Heat 2 gallons of water in a big pot with 8 black tea bags.
  • Add 1 ½ cups of organic sugar to the tea and boil about 15 minutes on low heat.
  • Turn the heat off and let liquid cool completely.
  • Once it’s cooled, carefully pour the tea into a glass jar that contains the SCOBY (Symbiotic Culture of Yeast and Bacteria).
  • Place a coffee filter or paper towel over the top of the jar and keep closed with a rubber band.
  • Let the jar sit somewhere in the kitchen that is warm and not in direct sunlight for seven to 10 days.
  • Pour and enjoy!

*It’s easy to make your own SCOBY from scratch. Here’s a great tutorial from Emma Christensen at The Kitchn.

Yogurt with Active Probiotics

A note from Lee: “This type of yogurt is good for people with slight lactose intolerance. The majority of the lactose (milk sugar) is converted into strong probiotic cultures. Make sure to mix or scoop out the curd with plastic spoons and not metal spoons.”

You’ll need:

  • A bowl
  • Saran wrap

Ingredients:

  • 4 Tbsp. curd or dahi—also known as Indian yogurt
  • 1 cup organic milk

Instructions:

  • Add the milk to the curd in a bowl and cover gently with saran wrap.
  • Let the mixture sit on the kitchen counter undisturbed and out of direct sunlight for 6 to 8 hours. After a few hours, if it is still not as firm as soft yogurt, let it sit out for longer.
  • Enjoy your yogurt!
Categories
Nutrition x Advice

5 Plant-Based Proteins And How To Include Them In Your Diet

“But how do you get your protein?”
If you’re eating or considering eating a plant-based diet, that question will sound all too familiar. Fortunately for you, plant-based protein is readily available from a long list of diverse vegan ingredients and the concept of an incomplete protein is a complete myth.
Both vegan and vegetarian diets offer an abundance of options when it comes to plant-based protein, many of which are readily available and can be easily incorporated into your daily eating plan.
With the vegan diet on the rise in the United States, many people are looking beyond “traditional” sources of protein, eschewing meat and dairy-based proteins in favor of leafy greens, grains and grasses, and soy-based foods. People’s protein needs vary according to activity level, gender, and age, but the go-to formula for making sure you’re eating enough protein is to multiply your body weight in pounds by 0.36, which will churn out your body’s daily protein requirement in grams.
Unlike fats or carbohydrates, our bodies don’t store protein very efficiently, which is why it’s important we make sure at least some plant-based protein is found in our food sources.
Here are five plant-based proteins that will keep you feeling full and energized from meal to meal:

1. Quinoa

A single one-cup serving of cooked quinoa contains an impressive 8 grams of plant-based protein. Quinoa is actually a flowering plant in the same family as Swiss chard and spinach, which means it’s not a grain. Quinoa is a rare plant-based protein in that it contains all nine essential amino acids—a trait usually exclusive to meat, poultry, and fish, as most plant-based sources of protein are missing essential amino acids.
These missing amino acids can be easily be incorporated into your meals by including foods like quinoa, which is a versatile ingredient that can be used in porridge and hearty salads, or as a stand-in for rice (especially in quinoa risotto). Make a large batch of quinoa and freeze it for later use. When you’re ready to use the frozen quinoa, simply defrost it at room temperature before adding it to your recipe.

2. Lentils

There’s a good reason lentils are praised for their nutritional benefits. One cup of cooked lentils contains nearly 18 grams of protein (and a whopping 15 grams of fiber!) which will keep you feeling full hours after you’ve eaten. There are several varieties of lentils available and their flavor and cooking methods differ slightly from one to the next.
Red lentils are best for Indian-style dahl, green and brown lentils work well in soups, and Puy lentils are sturdy enough to hold their shape in a salad. Use canned lentils or dried, and consider freezing extra lentils for future use.

3. Firm Tofu

Firm tofu isn’t just a bland accompaniment for brown rice. A half a cup of this protein superstar contains almost 20 grams of protein, 86 percent of your calcium requirements, and 74 percent of your recommended daily intake of manganese. Tofu is made of pressed bean curd and has a very mild flavor, making it a great chameleon in terms of potential preparations and the flavors it can take on.
Firm tofu can serve as the base for a curry, be stir-fried, be baked in a marinade, or be breaded and pan-fried. Basically, the sky’s the limit with tofu and it has many uses depending on the recipes you prefer.

4. Dried Beans

Dried beans are a useful ingredient to have in your pantry. Depending on the type, a one-cup serving can offer anywhere from 15 to 17 grams of protein. Soak dried beans overnight in cold water to shorten the cooking time and make up a big batch in the slowcooker.
Extra beans can be frozen in resealable bags and thawed in the fridge or at room temperature. Bean salads are a tasty option that will last for up to a week in the fridge.

5. Tempeh

Tempeh is made of soy beans that have been pressed into cakes and fermented. Tempeh is a more flavorsome cousin of tofu that has wide-ranging nutritional benefits including an incredible 31 grams of protein per half-cup serving. Tempeh has a pronounced nutty taste which makes it a good candidate for recipes with big flavor. It will soak up any sauce or marinade like a sponge, so add tempeh to grain bowls, make a savory kebab, or tuck it into a tempeh and tomato sandwich.
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