CITYWOMEN® – Health • Fashion • Travel

TOP CATEGORIES

ABOUT YOU • ABOUT US


life

Reuters’s research experts conducted a survey in 19 super-major cities in the world, concerning protecting women from sexual and cultural abuse, women & health care, women & economy, and women & education.

According to the survey, women living in Cairo, the capital of Egypt, have the worst situation, followed by Karachi, the capital of Pakistan, Kinshasa, the capital of the Democratic Republic of Congo, and New Delhi, the capital of India. The best cities for women’s living environment are London, then Tokyo and Paris.

Every aspect of City Women®’s daily post tells them how to care for and care for themselves.

fashion

Many people will compare City Women’s fashion with the general fashion trends, but this should not be the case. The range of fashion trends is very limited, and city women’s fashion pursues an “art of life.” Its realm should be to extract the essence from the fashion trend, to refine the true meaning of city women’s fashion, to enrich women’s aesthetics and taste, and to create their own beautiful temperament. City Women’s fashion pursuit is not a passive follow-up, but a rational and skilled control. City Women’s fashion is an all-encompassing concept. Its tentacles penetrate into every aspect of city women’s life. Generally speaking, city women’s fashion should bring them a pleasant mood and elegance, pureness, taste and extraordinary feelings, giving women different temperament and charm, reflect the extraordinary taste of women, exquisite, and reveal personality. Every woman has her own fashion, and city women fashion is a cyclical change.

health

At a time when work and life are getting faster and faster, what health problems are plaguing our busy city women? What are the similarities and concerns of people living in different cities at different ages?

The over-expenditure of physical strength and mental strength is threatening the health of city women. the survey suggests 73.2% of the respondents were in poor health or worried, and the proportion of women with poor health was 10% higher than that of men. This situation is related to (some) women’s own weak body condition and most women are often involved in housework in addition to work. The survey also showed that sub-health has been growing a clear trend of youthfulness, and the health status of young people was far worse than that of middle-aged people. Young City Women need more planned fitness routine and health tips.


NEW POSTS

  • The grown-up version of ‘Head, Shoulders, Knees and Toes’ stretches the tightest muscles in your body

    September 18, 2019 at 05:41PM by CWC


    When I picture my own personal hell-scape, the song “Head, Shoulders, Knees, and Toes” loops endlessly while scary cartoon characters dance around me with ritualistic fervor. But I really shouldn’t be so fast to dismiss the lesson at the heart this nursery rhyme. Learning how to use your head, shoulders, knees, and toes as an outline for stretching out your full body each day is something worth carrying well into adulthood, says yoga teacher Lindsay Pirozzi of New York City’s Y7 studio.

    “Stretching keeps the muscles flexible, it increases our range of motion, protects our joints,” says the yoga teacher. “Both joints and muscles are so necessary in everyday functional movements that we rarely think twice about—sitting down to go to the bathroom, walking up the subway stairs, bending down because we dropped our cell phone, or even lifting your arms to reach something overhead.” When you make head-to-toe stretching part of your daily ritual, everything else becomes that much easier.

    The same tender loving care also helps keep your mental dashboard free and clear, according to Pirozzi. She explains that in Traditional Chinese Medicine (TCM), skipping physical self-care is believed to lock stagnant, stale energy inside the body. “Stuck energy in the body  feels a lot like tension, and tension is the least natural sensation we’ll experience as humans. It’s a sign we have lost sight of our breath, and our connection to self,” she says. Um, no thanks. Below, Pirozzi shares an all-grown-up version of the heads, shoulder, knees, and toes exercise that *won’t* keep you up at night.

    This 5-move yoga sequence is the grown-up version of the head, shoulders, knees, and toes exercise

    1. Child’s pose

    Start on your hands and knees bring your big toes to touch. Open your knees as wide as your yoga mat, anchor your hips back to your heels, and melt your chest toward the ground. If your head has difficulty touching the floor, use your forearms as a pillow for your head.

    Hold for 5 long, slow breaths.

    2. half locust pose

    Open your feet about hip’s width distance or wider to accommodate your lumbar spine. Keep your legs on the floor with the shoelace side of your foot down and interlace your hands behind your back. On an inhale, reach your chest away from the ground. Squeeze your palms together, engage your thighs, and anchor down the pubic bone to find more height.

    Hold for 5 breaths then lower down release your arms by your side.

    3. Cat/cow

    Bring your hands underneath your shoulders and come back up to table top. Stack shoulders over wrists, hips over knees, and inhale and let the stomach move towards the ground while moving your chest forward and lifting your eyes to the ceiling for cow spine. Come into cat as you exhale: press the ground away with the hands, arch your spine to the ceiling, and let your head fall below your shoulders.

    Do as many as your feel like!

    4. Downward Facing Dog

    From table top, tuck your toes abd lift your hips up and back for downward facing dog. Keep a subtle bend in the knees to help press your heels down towards the floor. Press your mat down and away with your hands and spiral the armpits towards each other while sliding the shoulders away from the ears. Keep your tailbone heavy to stay engaged through midline.

    Hold for 10 breaths.

    5. Forward fold

    Walk your feet to the top of the mat, keeping them about hip’s width distance. Keep a bend in your knees and find a passive forward fold with your chest laying on the thighs. Feel free to hold opposite elbows and sway or interlace hands behind the back again.

    Hold for 5 breaths, then slowly unravel the spine upward until you’re fully standing.

    Now that you’re all stretched out, let’s talk strength! Try a pendulum lunge or kipping

    Continue Reading…






    Author Kells McPhillips | Well and Good
    Selected by CWC
  • Rest easy thanks to 3 chiropractor-approved rules for selecting the perfect pillow

    September 18, 2019 at 05:23PM by CWC


    My boyfriend and I have our our sleep setup worked out perfectly, except we disagree on the answer to a key question: How many pillows should you sleep with? I have one pillow, and he has five. On face value, this perhaps seems like an unfair distribution of head support, but I prefer using just one, and he prefers being extra. And, hey, to each their own…unless you’re a chiropractor, that is.

    “[Your pillow setup] is really important, because it does mess people up,” says Jan Lefkowitz, DC, a chiropractor with Body in Balance. He adds that pillow preference can sometimes facilitate spine misalignment, and “misalignments over time [can] lead to pain and other problems.”

    To create that gold-star alignment, your pillow (and sleeping position) certainly factors in. “The purpose of a pillow should be to clench or help preserve and maintain the proper curve in your neck,” says Jay Heller, DC, a New York-based chiropractor. “From a side view when you’re standing, the bones in the neck are supposed to curve toward the front. Then in the upper and middle back they curve towards the back, and then in the lower back the spine again curves towards the front. So it’s a reverse C in the neck.”

    According to the pros, getting ideal alignment requires you to optimize the number of pillows you use, their shape, and also their density. Keep scrolling for the three chiropractor-approved rules for the perfect pillow setup.

    1. The thickness: Firm or fluffy?

    Some love thin, flat pillows, and others like ’em dense and thick—so, who’s right? Chiropractors essentially suggest putting on your Goldilocks hat to answer this one.  “If the pillow is way too soft and mushy, it may not be good enough,” says Dr. Lufkowitz. “A big fluffy down pillow is really bad because they don’t support your neck at all, and it smushes down to nothing in the middle of the night.”

    Dr. Heller adds that your pillow shouldn’t be too thick or too soft, just fit nicely underneath your head. His estimate? Shoot for about a three-inch height, and make sure there’s give for your head to fall back.

    2. The shape: Think beyond the rectangle

    A pillow that has space for your head while providing your neck the support it needs is ideal. “Some pillows have a little extra ridge that goes in to support the actual neck, but then maybe a hole or opening where the head has space, so that your neck is supported in a straight line,” says Dr. Lefkowitz. While he highly recommends getting a custom-made pillow (like from the company Pillow Wise), Dr. Lefkowitz also likes Pillo-Pedic for its firm neck-supporting ridge and soft, memory-foam center for your head to sink into. And Dr. Heller suggests a V-shaped pillow (like this one) because it provides a well for your head and reinforces the curve of your neck.

    3. The quantity: How many pillows should you sleep with?

    The ideal number of pillows for proper alignment—drumroll, please—just one. “Using more than two pillows pushes your head forward and brings your chin toward your chest,” says Dr. Heller, noting that this goes against the natural C-curve that you should be reinforcing and just adds tension to your neck.

    And what about those who prefer sleeping sans any pillows? Well, it depends on your posture, really. “I do support that—I tell people to use zero or one,” says Dr. Heller. “For some people, though, who already have that forward neck posture, when you lie on a bed with no pillow, your head might not be on the ground, as it’s already forward.” So only go that route if your neck’s in proper alignment. But to conclude: Use one really great, supportive pillow, and you’re golden.

    How many pillows should you sleep with? Asked and answered. Now, learn how listening to pink noise can help with sleep. Plus, experts break down the importance of sleep over rest, and how the two actually differ. 

    Continue Reading…






    Author Rachel Lapidos | Well and Good
    Selected by CWC
  • How long after waking up should you wait to work out?

    September 18, 2019 at 04:00PM by CWC


    I may not be a morning person, but I do manage to sporadically conquer before-work workouts (which is saying something). However, sometimes the only way I manage is by rolling out of bed, sprinting to the studio, and going from zero to 100 (“real quick,” to quote Drake). I’ll be honest, I’m not at my best when I don’t give my body time to adjust from being asleep. It led me to wonder just how safe it is to do a really intense workout shortly after waking up, and whether different a.m. workouts might be better on the body than others.

    “Generally, the important thing is that your body needs some sort of activation—a warm-up period, so to speak, so that it gets ready for a workout after waking up,” says David Geier, DO, orthopedic surgeon and sports medicine specialist. “When you actually randomize people doing different workouts at different times, it turns out that the time of day doesn’t have much influence.”

    Whether you’re doing Pilates, yoga, or HIIT, though, it’s going to likely be pretty tough if you’re just starting cold. “Whatever you’re doing, take 15, 20, or even 30 minutes to get going, have a bottle of water, stretch out, and move around,” says Dr. Geier, noting that this is much easier to handle than waking up and going to exercise five minutes later (oops).

    According to Paul DiLauro, MS, exercise physiologist and fitness director of Peak Performance Fitness, different workouts use different muscle fibers and energy systems, which will take different tolls on your body. “A HIIT class is more anaerobic and uses a lot of fast-twitch muscle fibers, so you can experience nausea depending on your genetic makeup,” he explains. “Your body produces so much lactate that you can’t buffer it, and nausea is a byproduct of anaerobic metabolism. What happens is you’re using the short-term energy cycles because you’re going into quick spurts of exercise with little relief, so doing that repeatedly in a HIIT workout is taxing on the body.”

    It’s different when you’re doing a more sustained activity, though. “Running is different metabolically,” says DiLauro. “It takes your body three to five minutes, sometimes longer, to realize it’s going to be doing an aerobic activity before it kicks on the aerobic metabolism, as opposed to a boot camp where you have to change energy systems.”

    Despite the fact that different workouts recruit different systems of energy and metabolism, DiLauro says that the time you do them is irrelevant—it’s just all about your body temperature and nervous system being primed for movement. “You want to do more of a dynamic warmup just to signal to your body and central nervous system that you’re going to move, rather than just running to class and boom, you’re right on a treadmill,” he says.

    With something more low impact like yoga or Pilates, you’re basically getting your warmup in during the beginning of the workout—that’s just how they work. “You’re easing your body into the activity and you gradually warm up your body, elevating the core temperature and getting it ready for more intense poses and positions,” says DiLauro of yoga.

    What you eat beforehand plays into how you feel during a morning workout, too. “It’s fine to work out on an empty stomach, but if you had something before, your body is sending blood to the stomach,” says DiLauro. “So then you’re asking it to be sent to your legs if you’re on a treadmill or doing burpees, which results in a kind of fight for blood volume in your body.” So it’s best to eat something light and give yourself time to digest before your sweat sesh.

    Really, though, the moral of the story is that you shouldn’t force your body to go from zero to hard-hitting exercise without somewhat prepping it. DiLauro’s expert opinion? “You want to give yourself about 10 minutes of dynamic exercises and stretches so your body can get ready for that activity,” he says. “Because otherwise, you’re basically going from zero to 100 and your body will just say no.” He’s right.

    To get ready more efficiently, try this 12-move dynamic stretching routine, or these expert-approved warmup exercises, and you’ll be good to go. 

    Continue Reading…






    Author Rachel Lapidos | Well and Good
    Selected by CWC
  • Here’s what a healthy plate really looks like when you’re doing Whole30

    September 18, 2019 at 03:00PM by CWC


    Take out dairy, grains, added sugar, legumes, and alcohol, and what’s left to eat? That’s a central question for people trying the Whole30 diet, a month-long elimination style diet designed to help people better understand their food sensitivities and unhealthy food habits. Whole30 meal ideas feel a bit limited when you only have a few foods left to work with—meat, seafood, vegetables, eggs, nuts, seeds, certain oils, and some fruit.

    The eating plan, even though it’s designed to be short-term, isn’t for everyone. “It’s highly restrictive and that level of restriction can create an unhealthy mentality about food,” says NYC-based dietitian Natalie Rizzo, MS, RD. This isn’t to say you shouldn’t do it—many people have found it helpful to reset their relationship with sugar and processed foods—but it’s important to make sure you’re not deficient in nutrients. That means building your plate with the right macros from foods that are both Whole30-approved and delicious.

    “If you decide to do Whole30, you have to make sure you’re planning out your meals to make sure you’re eating enough calories throughout the day,” says Rizzo. To make things easier, check out this handy guide from Rizzo on building the perfect Whole30 plate every time.

    whole30 meal ideas healthy plate illustrated
    Photo: W+G Creative

    Vegetables should make up half of your plate

    “No matter what diet you follow, I always recommend half the plate should be veggies,” says Rizzo. That’s true for keto, paleo, Mediterranean, and yes, Whole30. You can eat any ones you like on Whole30, Rizzo adds. “Some of my favorites are sweet potatoes, cauliflower, Brussels sprouts, spinach, broccoli, carrots, and red cabbage,” she says.

    Expect to get the majority of your carb count from vegetables, too. “Since you can’t eat grains, beans or legumes on the Whole 30 diet, the main carbs will come from veggies,” says Rizzo. You can also enjoy fresh fruit, like berries, bananas, and apples, in moderation.

    Ensure roughly a third of your plate is lean protein

    “About one-third of your plate—or 30 to 35 percent—should come from protein. Usually it’s only a quarter of the plate, but since there’s no starches on this eating plan, I would up the protein,” says Rizzo. That’s about 120 to 135 grams of protein per day on an 1800-calorie diet, or 40 grams at each meal. Protein options on Whole30 include meats like beef and chicken, fish, and eggs.

    Speaking of protein, check out this RD’s definitive list of the best plant-based protein sources: 

    Round out the rest of your plate with filling, healthy fats

    These can be sprinkled throughout the plate and also used as main staples. “The last 20 percent [of your plate] should come from fats like nuts, seeds, avocado, and oils,” Rizzo says. For instance, use an avocado dressing or add almonds for a crust on chicken or fish. These add to the main meal to boost satiety. Just keep in mind that Whole30 has certain restrictions on what kinds of oils can be used, so plan accordingly when you’re shopping.

    This model can be used for every meal, Rizzo says. “I recommend keeping it consistent throughout the day because it’s easy for people to remember and implement. Also, you want to have consistent energy levels throughout the day, so eating the same at every meal ensures that this will happen,” she says.

    So yes, eating on the Whole30 can be a bit challenging. But with this guide, hopefully you’ll always have ideas on how to keep things filling and interesting.

    Exciting news: Whole30 is testing out a new delivery service in Chicago. And here are some Instant Pot recipes to make following the challenge a bit easier.

    Continue Reading…






    Author Isadora Baum | Well and Good
    Selected by CWC

  • Units and calories in wine – Drinkaware x CWC

    Drinkaware is an independent charity working to reduce alcohol misuse and harm in the UK. We’re here to help people make better choices about drinking.

    The low risk guidelines in relation to wine

    The UK Chief Medical Officers (CMOs) advise to keep risks from alcohol to a low level it is safest for men and women to not regularly drink more than 14 units of alcohol per week. Drinking more than six medium 175ml glasses of 13% ABV in a week wine will put adults over the  low risk drinking guidelines
    If you regularly drink over these guidelines, you could be increasing your chances of developing long-term health conditions

    Use our Alcohol Self Assessment tools to find out if you’re drinking too much. 

    Check the strength of your wine

    Checking wine’s ABV (alcohol by volume) will give you a guide to how strong it is. The ABV tells you what percentage of the drink is made up of alcohol. For example, wine with 12% ABV is 12% pure alcohol. The higher the percentage, the more alcohol there is – so try opting for lower ABV wines. Do you know what an alcohol unit is? Find out here…

    A large glass of wine contains as many calories as an ice cream

    We often drink wine with a meal. But did you know that a large glass of wine (250ml) with 13% ABV can add 228 calories to your dinner? That’s similar to an ice cream or two fish fingers.

    Find out exactly how many calories you’re drinking with our Unit and Calorie calculator.A standard glass of red or white wine (175ml) with 13% ABV could also contain up to 160 calories, similar to a slice of Madeira cake. Often when sharing wine, we assume we’re drinking less calories but a bottle of 13% ABV wine shared between two could mean you are consuming 340 calories each, that’s the equivalent of a chocolate croissant each.
    Find out how many calories you’re consuming with our Unit and Calorie Calculator and take look at our top tips on how to use up leftover wine once you’ve opened the bottle.

    Guideline total intake for women in the UK is 2000 calories daily, and 2,500 calories for men, according to the National Health Service.

    Things you can do right now to reduce the amount of wine you are drinking

    Just one large glass of wine can put you over the low risk drinking guidelines. To stay on track, try these top tips:
    1. Mind your measures: If you’re used to drinking large glasses of wine, swap those cavernous 250ml wine glasses for 125ml ones – in the pub and at home. Remember to check the volume too. Wines with higher ABV have more alcohol.

    2. Tackle your triggers: If you always have a glass of wine to celebrate a good day at work, or commiserate a bad one, try doing something else instead. An alcohol-free dinner out makes a feel-good treat, while a gym session is a great way to relieve stress

    3. Give alcohol-free days a go: If you drink regularly, your body starts to build up a tolerance to alcohol. Many medical experts recommend taking regular days off from drinking to ensure you don’t become addicted to alcohol. Test out having a break for yourself and see what positive results you notice

    4. Treat yourself: Trade up to a special bottle of wine that’s expensive enough to encourage you to savour it over a few days, rather than down it all in one night. This way, you’ll space out the units you’re consuming.

    5. Track your drinking over time: If you choose to drink, recording exactly what you’ve drunk during the week will tell you whether you’re keeping within the unit guidelines. Our free Drinkaware: Track and Calculate Units app is perfect for tracking your drinks when you’re out and about.

    Discover more practical ways to cut back on wine with our tips on cutting down.

     
    How to put your leftover wine to good use…

  • The Best Bottomless Brunches in London

    by The Nudge

    The Best Bottomless Brunches in London

    The Best Bottomless Brunches in London

    Last updated: 22nd July 2019 | Main image: Martello Hall

    Technically, there’s no end to the best bottomless brunches in London.

    But, in the interests of time and, yes, out-and-out favouritism, we’ve rounded up a collection of the finest places for a booze-laden, mid-morning feast; from Dalston warehouses plating up endless pancakes and alcoholic iced teas, to sleek Soho rooftop restaurants primed to ply you with top-shelf Champagne and feasts of sushi.

    So behold, the very best bottomless brunches in London, for your delectation…


    JUMP TO: Central LondonEast London & The City | North London | South London | West London


    CENTRAL LONDON

    Timmy Green | Victoria

    As Antipodean brunch venues go, this down-under spot is up there with the best. Score everything from aubergine fritters with kimchi ketchup to shakshuka with labneh and charcoal toast – all washed down with infinite prosecco and mimosas. READ MORE or check out their Soho sibling

    Best for Mid-week brunching
    Timings 7.30am-3pm Mon-Fri; 7.30am-4.30pm Sat; 10am-4.30pm Sun
    Price per person? £39.50 (inc. food) | Time limit? 2 hours | Good to know It’s one drink at a time, and the whole table needs to take part.

    Breddos Tacos | Soho, Clerkenwell

    Breddos Tacos bottomless brunch

    Make like a taco, and get stuffed at Breddos Tacos – who are not only offering unlimited beers, Micheladas and frozen margaritas for their bottomless brunch, they’re bolstering it with all-you-can-eat tacos, too… including a new egg and avocado number. READ MORE

    Best for Making Sunday as fun as Saturday
    Timings Sundays 12-5pm
    Price per person? £25pp for food, +£20 for booze | Time limit? 1.5 hours | Good to know It’s also available in their Clerkenwell branch.

    Lantana | Fitzrovia, Old Street, London Bridge

    It’s already the second Aussie spot on the list, but that’s because they know how to brunch correctly. Which, if you’re wondering, means wild mushrooms and white bean hummus on toast; bubble ‘n’ squeak with Cumberland sausage; annnd unlimited prosecco, mimosas and coffee. READ MORE

    Best for Coffee fiends
    Timings
     Weekends 9am-4pm
    Price per person? £30 boozy, £25 for unlimited coffee & juice only | Time limit? 1.5 hours | Good to know Everyone on the table needs to go bottomless, boozy or not.

    Señor Ceviche | Fitzrovia

    Senor Ceviche Fitzrovia - bottomless brunch London

    It’s not every day that you can feast on incredible Peruvian BBQ dishes, ceviche and hot wings, with free-flowing bellinis… it’s Saturdays, at Señor Ceviche Fitzrovia. READ MORE

    Best for A change from avo on toast
    Timings
    Saturdays 11am-3pm
    Price per person? 
    £39 all in | Time limit? 2 hours | Good to know Only available at their Fitzrovia branch.

    DUM Biryani | Soho

    Hidden away beneath the streets of Soho, pumping Hyderabadi den DUM Biryani is the place to retire to when you fancy a feast of South-East Indian brunch-styled dishes, a solid hip hop soundtrack, and bottomless copper cauldrons of Indian punch delivered to your table. Which is always. READ MORE

    Best for Flavour junkies
    Timings Sundays 12-4pm & 6-10pm
    Price per person? £15 exc. food | Time limit? 2 hours

    Spuntino | Soho

    Spuntino - bottomless brunches in London

    Taking its cue from downtown New York, brunch at Spuntino is a raucous, grungy affair, with sharing plates of truffled eggs, bourbon and vanilla French toast, and aubergine bruschetta topped with feta, all washed down with unlimited mimosas and bloody maries… READ MORE

    Best for The morning after the night before
    Timings Weekends 10am-2pm
    Price per person? £18 exc. food | Time limit? 2 hours | Good to know They have a popcorn machine. Which is important.

    Eneko Basque Kitchen & Bar | Aldwych

    Eneko bottomless brunch

    The Eneko in question here is Eneko Atxa – the chef behind the three Michelin Starred, consistently World Top 20-ranking Basque restaurant Azurmendi. So yes, the brunch here is good. They’ve newly launched it, with dishes like beef tartare, egg yolks in tempura, Basque-style scrambled eggs with potatoes and Ibérico ham, and confit cod on Basque crystal bread… and bottomless cava or wine. READ MORE

    Best for The sophisticated way to go bottomless
    Timings Saturdays 12-2.30pm
    Price per person? £20 (exc. food) | Time limit? 2 hours | Good to know The servers are extremely helpful – follow their recommendations

    Bon Vivant | Bloomsbury

    Bon Vivant serve drunch, which, depending on your commitment levels, stands for either ‘dinner breakfast lunch’, or just ‘drunk lunch’. But given the presence of infinite bellinis to accompany your freshly baked pastries and er, steak, it may well turn out to be both. READ MORE

    Best for A continental brunch
    Timings
    Weekends 10.30am-4.30pm
    Price per person?
     £20 (exc. food) | Time limit? 2 hours | Good to know Min. spend on food £10pp; whole table needs to go bottomless.

    Lima Floral | Covent Garden

    Lima Floral - bottomless brunch London

    Welcome to brunch in Peru, which, we’ve learnt (through a sample size of one Peruvian restaurant) typically involves beef saltadito and sea bream ceviche, Nikkei-influenced main courses, and bottomless prosecco, beer and Pisco Maries. READ MORE

    Best for Elegant courses that won’t leave you bursting
    Timings
    Weekends 11am-2.30pm
    Price per person?
     £44 inc. food | Time limit? 2 hours | Good to know Set menu of six dishes

    Hip Hop Brunch | Secret Location

    The hip: An hour of bottomless cocktails.

    The hop: A three-course, dirty Southern-style brunch overflowing with jerk chicken, veg jambalaya and chocolate fudge brownies.

    The hippie to the hippie, the hip, hip a hop: 2 and a half hours of abundant hip hop karaoke, live entertainment, roaming magicians, comedians and temporary hand-drawn tattoo artists.

    Best for A big, blow-out afternoonTimings 12-5pm every Saturday – book HERE
    Price per person? From £40 all in | Time limit? Bottomless 12-1pm, karaoke till 5pm | Good to know “No fancy dress unless hip hop based”.

    Corazón | Soho

    Corazon - bottomless brunch London

    Since Mexico invented smashing avocados, it stands to reason that it would give pretty good brunch. And Corazón’s Mexican-slanted menu doesn’t disappoint, with huevos rancheros; bacon, egg and cheese tacos; and flights of four different margaritas for every guest. READ MORE

    Best for A slap up, guilty pleasure of a brunch
    Timings
    Weekends 11am-4pm
    Price per person?
     £20 exc. food | Time limit? 2 hours | Good to know It involves boozy Mexican beans with bacon.

    Dirty Bones | Soho

    Dirty Bones Soho - bottomless brunch London

    Slow-cooked short rib and egg on crumpets. Buttermilk fried chicken and waffle. And three free-flowing cocktails to take your pick from, including a Bloody Mary with a sour cream and onion-pringled rim. READ MORE

    Best for A truly dirty brunch
    Timings
    Weekends 11am-4pm (last seating 3.30pm)
    Price per person?
     £22 exc. food | Time limit? 1.5 hours | Good to know Whole table needs to go bottomless, but you can all mix and match your own cocktails.

    Aqua Kyoto | Soho

    Aqua Kyoto - bottomless brunch London

    A sprawling feast of critically lauded Japanese food accompanied by endless glasses of bellinis might not sound overly appealing, but you can have it on the roof, so that’s something. READ MORE

    Best for Unbeatable levels of swank
    Timings
    Saturdays 12-3.30pm, Sundays 12-6.15pm
    Price per person?
     £49 all in/£65 Champagne | Time limit? 2 hours | Good to know There are two set menus; one indulgent, one more healthy.

    Sea Containers | Southbank

    Bottomless containers aren’t ordinarily the most useful things. But the bottomless brunch at Sea Containers is a rare exception, soaking up bottomless mimosas, prosecco, Champagne or Bloody Maries with dishes like smoked pulled pork with streaky bacon; ham and cheese toasties with pickled avocado; and er, oysters. READ MORE

    Best for Brunch with a riverside view
    Timings
    Weekends 12-4pm
    Price per person?
     £18 exc. food/£59 Champagne | Time limit? 1.5 hours | Good to know You can also order their shareable roasts. Even if it’s Saturday.

    Hixter | Bankside

    Hixter Bankside - bottomless brunch London

    Sure, Hixter will ply you with an endless stream of prosecco and Bloody Maries, but the most important thing here is that they have a pudding section on their brunch menu. And that section involves salted caramel fondue with marshmallows and donuts to share. Or not. READ MORE

    Best for Bringing the parents
    Timings
    Weekends 10.30am-4pm
    Price per
    person? £25 exc. food | Time limit? 2 hours | Good to know Can only be ordered alongside a main, max. 12 people

    Flesh & Buns | Covent Garden

    Bottomless buns may sound like something of an oxymoron… But here’s you’ll score free-flowing wine and prosecco served alongside a bountiful set menu of Asian-influenced small plates like chicken yakitori, salmon sashimi, and Korean fried wings; their classic bao buns; and s’mores with chocolate fondant ‘for the table’. READ MORE

    Best for People who don’t like mimosas
    Timings
    Sundays and bank holidays, 12-6pm (last bookings 4pm)
    Price per person?
     £54/£61 all in | Time limit? 2 hours | Good to know Max. 6 people, must book in advance here

    Flesh & Buns | Fitzrovia

    Flesh and Buns Fitzrovia bottomless brunch London

    And for their second branch, they’re giving you twice the opportunities to enjoy brunch, serving it on Saturdays and Sundays. Expect a similar offering with six flesh and buns per person, sharing platters of smoked meats, bountiful snacks, and desserts like Nutella croissant tai yaki. READ MORE

    Best for Brunch for dinner
    Timings Saturdays 12-3.30pm, Sundays 12-7.30pm
    Price per person?
    £40 all-in | Time limit? 2 hours | Good to know You can also bolster the menu by adding dishes from the à la carte–

    EAST LONDON

    Kaia at The Ned | Bank

    Kaia bottomless brunch London

    This is one of those brunches that can’t really be described with words alone. But if we had to try, we’d probably go with something like, “a sprawling, never-ending buffet of sushi, sashimi, poke bowls, robata-grilled fish and meat, noodles, miso soup, breakfast bao, salads, and Japanese-inspired desserts. With welcome sake.”

    Best for Bottomless food that’s really high quality.
    Timings Sundays 11.30am-4pm
    Price per person? £45 | Time limit? 2 hours | Good to know The Ned also runs a bottomless feast in the main hall, with lobster, roasts, and a cheese bar. Note that booze isn’t bottomless, just the food – which is more important anyway.

    Roka | Canary Wharf

    How to Roka your Sunday brunch: a buffet of starters; a choice of mouthwatering Japanese dishes sizzled on their robata grill; bottomless wine throughout; and dessert platters for the table. Crushed it.

    Best for Faultless, high-end Japanese cuisine
    Timings
    Saturday 11.30am-3.30pm, Sundays and bank holidays 11.30am-8pm
    Price per person? 
    From £49 all in | Time limit? 2 hours

    Brigadiers | Bank

    Brigadiers Bottomless Brunch

    Joining the brunch brigade at the latest eatery from the family behind Michelin-starred Gymkhana and Trishna means signing up to an al fresco feast with the likes of masala scrambled eggs; tandoor steak and naan sandwiches and the Full Indian Nashta – with unlimited refills of Kingfisher beers, sparkling wine or palomas. READ MORE

    Best for The sheer, epic scale of it
    Timings
    Saturdays 12-5pm, Sundays 12-6pm
    Price per person? £20 exc. food | Time limit? 2 hours | Good to know You can order BMs à la carte, too.

    The Vincent E8 | Hackney

    The Vincent, E8. And ‘e also drank, thanks to the bottomless mimosas and prosecco that’s there to wash down the buttermilk fried chicken and maple waffles; huevos rancheros; and ‘eggs in hell’ served on the Vincent’s sunny al fresco terrace.

    Best for Laid-back indulgence
    Timings
    Saturdays from 10am, Sundays 10am-5pm
    Price per person?
     £17/20 exc. food | Time limit? 1.5/2 hours | Good to know You can score bottomless coffee for a mere £2.

    Hotbox | Shoreditch

    Hotbox - bottomless brunch London

    Some people might think unlimited cocktails sounds excessive, just as they might think smoked pork belly is an unnecessary addition to Eggs Benedict, or truffled blue cheese is to… anything. But thankfully, they’re not the people putting together the brunch menu at Hotbox. READ MORE

    Best for Meat lovers
    Timings
    Tues-Sun, 11.30am-2.30pm (3pm Sun)
    Price per person?
     £25 exc. food | Time limit? 2 hours | Good to know You can mix and match cocktails, prosecco and mimosas

    Flight Club | Shoreditch

    Flight Club want to shower you with build-your-own mimosas, eight types of brunch pizza, and darts. Not literally, we should add. READ MORE

    Best for Big brunch parties
    Timings
    Weekends 12-2pm or 2.30-4.30pm
    Price per person? 
    From £30 all in | Time limit? 2 hours | Good to know There’s also a DJ, which is nice.

    Martello Hall | London Fields

    Martello Hall - bottomless brunch London

    The only things that are distressed in this shabby-chic restaurant are the furnishings and wallpaper – because you’re going to be brunching on chilli hash browns topped with fried eggs; bacon sandwiches with ‘Nduja ketchup; and figs on mascarpone and maple-smothered toast – or if you prefer, a huge Sunday roast. Oh, and there’s infinite rum punch and frizzante, too. READ MORE

    Best for Big group brunches
    Timings
    Saturdays from 10am, roast on Sundays from 12pm
    Price per person?
     £25 exc. food | Time limit? 2 hours | Good to know Only roast dishes served on Sundays (vegan option available)

    Del 74 | Dalston

    Raucous taco spot Del 74 have given brunch a thoroughly Mexican dusting, serving up smoked salmon with chipotle chili corn bread, and steak and eggs with black beans and pico de gallo – all the while plying you with Bloody Marias and frozen margaritas… READ MORE

    Best for Big, boozy brunch
    Timings Weekends from 11am
    Price per person? £25 all-in | Time limit? 1.5 hours

    Mac & Wild | Liverpool Street

    Mac and Wild - bottomless brunch London

    ‘Dirty’ Scottish breakfast baps; haggis pops and venison Scotch eggs… this is the sort of food that calls for – nay, demands – bottomless buckfast-prosecco cocktails. READ MORE

    Best for Big family brunches, al fresco
    Timings
     Saturdays 11am-6pm (last table 3.30pm)
    Price per person? £23 exc. food | Time limit? 2 hours | Good to know You can also score bottomless roasts at their Fitzrovia branch.

    Bounce | Shoreditch

    Providing the ultimate balanced breakfast, Bounce have created the perfect formula for a zero net-calorie intake, in the form of bottomless prosecco, bottomless pizza, and bottomless ping pong. READ MORE

    Best for A big birthday brunch
    Timings
    Sundays 1-3pm
    Price per person?
     £29.50pp all-in | Time limit? 2 hours | Good to know They have a Yorkshire pudding pizza. Do with that information what you will.

    New Street Grill at Old Bengal Warehouse | Liverpool Street

    If you’re going to go for a brunch that involves hanger steak and pears poached in red wine, turning down bottomless prosecco seems almost churlish… READ MORE

    Best for When you don’t have anything active to do afterwards.
    Timings
    Saturdays 11am-4pm
    Price per person?
     From £35 all-in | Time limit? 2 hours | Good to know Saturdays only, min. 2 courses, set menu

    Clerkenwell Grind | Clerkenwell

    Clerkenwell Grind - bottomless brunch London

    Nobody likes the daily grind. The weekend Grind, on the other hand, involves shakshuka, beetroot smoked salmon Benedict, and Full Englishes soaked in bottomless prosecco – and is understandably very popular. READ MORE

    Best for Sleek, retro surrounds
    Timings
    Weekends 11am-5pm
    Price per person?
     £14 exc. food | Time limit? 1.5 hours | Good to know Max. 8 people

    South Place Chop House | Liverpool Street

    Unsurprisingly for a restaurant that classes Eggs Benedict as a mere starter, South Place Chop House is ready to lavish you with equally indulgent amounts of prosecco, mimosas and bellinis. READ MORE

    Best for When you can’t decide between roasts and brunch
    Timings
    Saturday brunch 12-5pm, Sunday roast 12-5pm
    Price per person?
    From £30.50 all in | Time limit? 2 hours | Good to know Min. 2 courses per person, set menu

    Ask For Janice | Farringdon

    Ask for Janice - bottomless brunch London

    Ask For Janice, who’ll reward you with a trio of small plates (like hash brown with slow-cooked chorizo; forest mushrooms on garlic fried bread; and baked eggs with Merguez sausage) and limitless glasses of Bloody Mary, Buck’s Fizz and Salty Dogs. READ MORE

    Best for The indecisive
    Timings
    Saturdays 10.30am-5pm
    Price per person? £35 | Time limit? 2 hours | Good to know They’re big on local gins here, so it’s worth ordering one of their juniper-hooch cocktails.

    B&H Buildings | Clerkenwell

    There’s very little drinksmiths B&H could have done to improve on their courgette pancakes, braised beef and potato hash, and drop scones with crispy bacon served in their gorgeous leafy conservatory dining room – except, of course, demonstrate that drinksmithery with bottomless bellinis, bubbles or personalised BMs. READ MORE

    Best for Beautiful surroundings
    Timings
    Weekends 10am-4pm
    Price per person?
     £17-25 exc. food | Time limit? 2 hours | Good to know They also do great non-alcoholic brunch cocktails

    Bread St Kitchen | Bank

    Bread Street Kitchen - bottomless brunch London

    If these look like the perfect pancakes, just imagine how much better they taste with the infinite glasses of prosecco just out of shot… READ MORE

    Best for Perfectly executed eggs Timings Weekends 11am-2pm
    Price per person?
     £40 all in | Time limit? 1.5 hours | Good to know You can stay longer, but additional drinks will be charged separately.

    The Piano Works | Farringdon/Leicester Square

    The Piano Works.

    Which is good news, because they’re using it to crank out your song requests alongside a full band, while you tuck into a two-course power brunch with bottomless prosecco and BMs. READ MORE

    Best for Working your brunch straight off again
    Timings
    Saturdays 12-4pm
    Price per person? £35 – £50 all in | Time limit? 2 hours | Good to know There are two pianists to start; the full band kicks in at 1.30pm

    Jones & Sons | Dalston, Angel

    Jones and Sons - bottomless brunch London

    Jones & Sons’ brunch is so bottomless it’s practically a black hole. Only with all-you-can-eat eggs, pancakes and Full Englishes and endless bucks fizz, BMs and alcoholic iced tea instead of deformed areas of spacetime where mass is so densely concentrated it absorbs all possible wavelengths of the electromagnetic spectrum of radiation. READ MORE

    Best for Bottomless food and drink
    Timings
    Friday 12-3pm, Saturday 11am-5pm, Sunday 11am-1pm
    Price per person?
     £29 non-boozy, £39 boozy | Time limit? 2 hours | Good to know You can’t switch drink, and you can only order more courses when everyone’s finished their plate. Eat your greens and all that.

    London Shuffle Club | Shoreditch

    Shuffleboard was such a popular Tudor pastime that people stopped going to work, and they had to ban it. Luckily you’ve got weekends off, and can devote them to 2 hour bottomless brunches here, which includes constant top-ups of prosecco or beer, an endless stream of Full English Breakfast pizza, and a solid half hour’s shuffleboarding. READ MORE

    Best for Brunching millennial/16th century-style
    Timings Saturdays 2-4pm
    Price per person? £32.50 | Time limit? 2 hours | Good to know If your group size is less than 6, you might be combined with another team for shuffleboarding.

    Smokey Tails | Bethnal Green

    Smokey Tails - bottomless brunch London

    Pulled pork eggs benedict. Cherry cola-glazed gammon with fried eggs. Bacon on crunchy brioche French toast. Smokey Tails brunch is already pretty special, even without the addition of unlimited pancakes and booze… READ MORE

    Best for Pub brunch
    Timings
    Saturdays – sittings at 12pm, 2pm and 4pm
    Price per person? 
    £35 all in | Time limit? 1h45 | Good to know You’ll need to stick to one choice of bottomless drink

    NORTH LONDON

    German Gymnasium | King’s Cross

    German brunch dishes tend to be the Wurst. But German Gymnasium are upping the ante with Black Forest ham and poached eggs on potato rosti, Currywurst with triple-cooked chips, and free-flowing prosecco. READ MORE

    Best for A ‘continental’ breakfast
    Timings
    Weekends 12-3pm
    Price per person?
     £43-50 all in | Time limit? 2 hours | Good to know Available in the Restaurant section only

    Little Bat | Islington

    Little Bat - bottomless brunches in London

    Credit: Charlie McKay

    Little Bat leave things in your capable hands with their bottomless DIY Bloody Mary trolley, while they take care of the smoked cheddar and roast cauliflower croquettes; chicken and avocado waffles; and almond butter and orange zest pancakes… READ MORE

    Best for Those who like to be in control of their own destiny
    Timings Weekends 11am-4pm (seatings at 11am, 1pm, 3pm)
    Price per person?
     £25 exc. food | Time limit? 2 hours | Good to know Little Bat are from the Callooh Callay family, so it’s probably worth returning to let them make you a cocktail…

    Osteria Wolf | Stoke Newington

    The already excellent food on offer at neighbourhood Italian Osteria Wolf has just become flawless – because they’re now offering bottomless prosecco, Aperols and Campari spritzes to accompany their set menu of dishes like fennel sausage and raw egg yolk pappardelle… READ MORE

    Best for Italian dishes that mean business
    Timings
    Weekends from 12pm
    Price per person? 
    £36-39 all-in | Time limit? 2 hours | Good to know Their coffee is freshly ground, Italian, and very good.

    Drink, Shop & Do | King’s Cross

    By the time you’ve worked your way through Drink Shop & Do’s bottomless bagels, bubbles and board games, Scrabble’s going to end up with some interesting words…

    Best for Rainy weekends
    Timings 
    Weekends from 10.30am
    Price per person?
     £26 all in | Time limit? 2 hours | Good to know Bagels come gluten-free, and everyone at the table needs to go bottomless (they do mocktails, too). Pre-book here.

    Bobby Fitzpatrick | West Hampstead

    Bobby Fitzpatrick - bottomless brunches in London

    A feast of seven breakfast dishes. An endless supply of coconut pineapple mimosas. Both things that were, if retro eatery Bobby Fitzpatrick is anything to go by, entirely acceptable in the 70s. READ MORE

    Best for Time-travelling brunch
    Timings
    Saturdays 12pm or 2.30pm
    Price per person?
     £35 all in | Time limit? 2 hours | Good to know You probably won’t be surprised to hear that there aren’t any major caveats with this one – but you should probably book ahead

    SOUTH LONDON

    Art Yard Bar & Kitchen | Bankside

    Art Yard - Best Lodon Bottomless Brunch

    You’ll find Art Yard just down the river from the Tate Modern, and it’s a work of art in itself: the furnishings are beautiful, the walls are decorated with gorgeous paintings, and the food is quite something. Everything from a whole, creamy, fresh burrata, to their zesty gunard tartare with blood orange & jalapeño, to their earthy baked polenta with field mushrooms & wild garlic pesto is delicious. And it can be made all the better with the addition of bottomless mix & match cocktails: custom Marys, Black Velvet, Kir Royales… they’ll even give you a bottle of sparkling, with unlimited Crème de Cassis to make your own. READ MORE

    Best for Great art, even better food
    Timings Saturday & Sunday, 11am – 4pm
    Price per person? £35 exc. food | Time limit? 2 hours | Good to know There’s a separate room with paper & pens for kids to go nuts in.


    Union Street Café | Southwark

    Gordon Ramsay’s Southwark restaurant already served an excellent brunch… but they’ve now added a ten-strong brass brand to accompany it with cult classics like you’ve never heard them before. (That is, with endless prosecco). READ MORE

    Best for Letting Saturday night live on
    Timings
    Sundays 12-4pm
    Price per person?
     £40 all-in | Time limit? 2 hours | Good to know Book ahead HERE

    El Segundo | Peckham

    El Segundo - bottomless brunch London

    Spanish wine bar El Segundo take the entirely standard brunch offering of churros with molten chocolate dipping sauce, Morcilla sausage and egg on toast, and huevos rotos (crispy potato slices with chorizo and runny eggs), and thankfully add some interest in the form of tequila-laced bottomless brunch cocktails. READ MORE

    Best for Spanish brunch
    Timings
    Weekends 11am-3pm
    Price per person?
     £20 for 1 hour, £35 for 2 | Time limit? 2 hours | Good to know Walk-ins only

    Little Nan’s | Deptford, Catford, Fitzrovia

    Nans are probably the last people you’d expect to serve up brunch, but this Little Nan carries it off with aplomb; serving up tiered cake stands stacked with build your own breakfast bagels alongside teapots of buck’s fizz, bloody maries and prosecco… READ MORE

    Best for Kitsch overloadTimings Friday-Sunday in Catford & Deptford; daily in Fitzrovia
    Price per person? £35 | Time limit? 2 hours | Good to know You can also score various bottomless cocktails

    Mr Bao | Peckham & Tooting

    Mr Bao Peckham - bottomless brunch London

    This weekend could either involve Bao Benedict and Taiwanese spring onion pancakes with bottomless sparkling sake Bloody Maries all day, or it could not. Your call. READ MORE

    Best for Something different
    Timings
    Weekends from 11am-5pm
    Price per person? 
    £16/17 exc. food | Time limit? Charged by the hour, or £50 for the day Good to know You can also plump for their regular lunch menu.

    Four Thieves | Battersea

    Welcome to the Four Thieves, where a man with an electric blue quiff is not a mere figment of your imagination after too many mimosas, but in fact your bingo compère for the afternoon, doling out prizes that you ‘literally can’t give away’.

    Best for All-day affairs
    Timings
    Every other Saturday 11am-2pm
    Price per person?
     £30 all in | Time limit? 3 hoursGood to know You’ll also get unlimited hot drinks and toast

    WEST LONDON

    Darcie & May Green | Paddington

    Darcie & May Green - bottomless brunch London

    It’s not every weekend you get to board a Sir Peter Blake-designed, multicoloured pair of barges moored on the Paddington Canal; tuck into baked aubergine fritters with avocado, shakshouka, and coconut French toast; and indulge in bottomless prosecco and mimosas. It’s actually every day, because Darcie and May Green, the two floating restaurants from the Beany Green family, serve their bottomless brunch 7 days a week. READ MORE

    Best for A showstopper venue
    Timings
    From 10am Monday-Saturday, noon on Sunday
    Price per person?
     £39.50 all in | Time limit? 2 hours | Good to know The whole table needs to go bottomless.

    GOAT | Chelsea

    Hoofing it down to GOAT of a weekend will see you served with brunch pizzas, poached eggs and full Italian breakfasts alongside bottomless smoked paprika fries, prosecco, wine and beer… READ MORE

    Best for Getting everyone together
    Timings
    Saturdays from 12pm, Sundays from 2.30pm. Last sittings at 4pm
    Price per person? 
    £40 all in | Time limit? 2 hours | Good to know They’re a dog-friendly place.

    The Aeronaut | Acton

    Aeronaut not only bring you classic brunch dishes and 3 hours of limitless mimosas, beers and Bloody Maries, they also throw in a full-on entertainment bonanza, including bingo, live sing-a-longs, and a miniature Olympics – which is where you’ll find the only hurdles to an excellent morning. READ MORE

    Best for All-singing, all-dancing brunch
    Timings
    Saturdays 11am-2pm
    Price per person?
     £32-36 all in | Time limit? 3 hours | Good to know They also run bottomless BBQs on Sundays, May-September

    Megan’s | Fulham, Balham, Clapham, Battersea

    Megans Fulham - bottomless brunch London

    Chorizo shakshouka; half-baked, nutella-stuffed cookie dough and coconut cappucinos are just a few of the very, very good reasons why flower-filled Megan’s constantly has queues out the door. Get there early, and settle down for an afternoon of bottomless Pimm’s… READ MORE

    Best for Nutella-stuffed cookie dough.
    Timings
    2-6pm weekends, all day bank holiday Mondays (last seating at 4.30pm)
    Price per person? 
    £18 exc. food | Time limit? 1.5 hours | Good to know You can, and definitely should, book HERE.

    Main image: Martello Hall


    Brunch fiend? Check out our guide to the best brunches in London, bottomless or not

    Add To My Hitlist



    More Ideas

    Collections Ongoing London What’s On At The Best Art Galleries In London Every exhibition you can find at London’s art galleries right now… Collections London Clubs In London | The Ultimate Guide An all encompassing guide to clubs in London: where they are, when to go, and absolutely everything … Collections Across London Like Afternoon Tea? Well You’re In Luck. These places have got tea in the bag… Collections London Best BYOB Restaurants In London For those occasions when you just feel like eating exceptional food and drinking exactly the type of wine, or beer, or spirit, or … Collections Ongoing Across London How To Become a Creative Genius in 28 Workshops Presenting the very best places to add strings to your bows, both metaphorically and probably literally……


    The Nudge’s Top Picks

    1 Features The Best Restaurant In Every London Neighbourhood 2 Things To Do Your August Agenda 3 Features Best Museums In London 4 Features What’s On At The Best Art Galleries In London 5 Theatre London Theatre | The Best Shows Right Now 6 Collections 100 London Date Ideas 7 Features Lectures & Talks In London 8 Travel 100 Things to Do in New York 9 Features Clubs In London | The Ultimate Guide 10 Collections Jazz Bars in London 11 Features Cool Bars In London 12 Features Michelin Star Restaurants In London

  • This ‘around the world’ plank series works every muscle in your core in just 5 minutes
    August 06, 2019 at 10:42AM by CWC
    Whenever it comes time to do a core workout on my own, I tend to crunch myself into oblivion for five minutes, then flip over and finish things off in a plank. Thrilling stuff, huh? Not only is this series super boring (true story: I’ve actually almost fallen asleep in the middle of doing it), it also completely ignores all of the other muscles in the midsection aside from your abs, like your back and obliques.
    But this morning, during a class at New York City’s 305 Fitness, trainer Samantha Barriento introduced me to an “around the world abs” sequence that left every square inch of my core positively quaking in the best (and least boring) possible way. Here’s how it works: You start off in a plank, then cycle through a series of moves on your sides and back in order to target all 360-degrees of your core. You’re essentially moving your body in a circle—or, “around the world”—to be sure you don’t miss a single muscle. “This sequence will get at the main muscle groups in your abdominal area and will help you feel supported,” says Barriento.
    1. Forearm plank: Start in a forearm plank, engaging your abs and glutes to lengthen the spine and making sure your head is in line with your bum. Hold for 30 seconds. ForearmPlank_Blog_1000x700
    2. Hip dips: Holding your plank, move your hips back and forth from side to side. This will activate the obliques and transverse abdominals. Repeat 32 times. 400x400_How_to_Get_Rid_of_Hip_Dips_Side_Lunges
    3. Right side plank: Dropping your right arm down to your forearm, come into a side plank, which targets your right obliques. Hold for 30 seconds. Side-Plank-Right
    4. Right side plank dips: In your side plank, begin lifting and lowering the pelvis to increase oblique contraction on the inferior side of your body. Repeat 16 times. tmp_RpBX31_bc94980e3ce9d008_Side-Plank-Hip-Dips-Right-Side
    5. Crunches: Coming to your back, move through some standard crunches. Place your hands at the lower part of the back of your head, and lift your head up towards the ceiling rather than in to your belly. Repeat 16 times. bicycle-crunch-1548880579
    6. Leg lifts: Lift your legs straight up toward the ceiling, and begin lowering for two counts and raising for two counts (keeping those legs straight!) to target your lower abdominals. If you need a little extra support, move your hands underneath your butt. Repeat 16 times. Double-Leg-Lifts
    7. Left side plank: Turning onto your left forearm, hold a side plank for 30 seconds.
    8. Left side plank dips: Raise and lower your hips on the left side, contracting your obliques. Repeat 16 times.
    9. Mountain climbers: Come back to your standard high plank, and take a slower tempo mountain climber for 30-45 seconds to finish.c4943793a2ba2dd5_SlowerClimbers
    Complement your core workout with some dancer-approved leg moves, or a resistance band back workout that will perk up your posture in no time at all.
    Author Zoe Weiner | Well and Good Selected and Enhanced by CWC
  • Top 50 Bunless Burger Recipes for Low-Carb Burgers

    Welcome to my list of the 50 top bunless burger recipes for low-carb burgers from the top low-carb and keto recipe websites from around the world.

    Everybody loves a good burger, but if you’re new to ditching the carbs and get a hankering for one, you’d probably be unsure how to start making one without derailing your progress. 

    The easy solution? Bunless burgers.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    Top 50 Bunless Burger Recipes For Low-Carb Burgers

    Below are my favourite bunless burger recipes for low-carb burgers. There are beef, turkey, salmon, bacon, egg, and even casseroles and slow cooker healthy burger style recipes.

    Top Video This Month

    How to make a healthy low-carb lunch box

    Do you have a favourite bunless burger recipe? How do you make yours?

    I prefer mine sitting on a large salad with lots of toppings such as cheese, pickles, avocado, bacon, salsa, onions and sometimes, sour cream.


    Bunless Burger Recipes For Low-Carb Burgers  – the patties

    Low-carb Mexican chicken burgers can be ready in 15 minutes, start to finish. The perfect low carb, keto, grain free, healthy family meal. Watch the new cooking video. | ditchthecarbs.com

    1: Low-Carb Mexican Chicken Burgers – with a quick cooking video too. Do you like them spicy or mild?

    This is the world famous low-carb, ABC bunless burger. Come and see what all the fuss is about. Grain free, gluten free, sugar free. | ditchthecarbs.com

    2: The Famous ABC Keto Burger – now who doesn’t love avocado, bacon and chicken combo??

    Quick recipe for keto bacon cheeseburger casserole. Now with a NEW cooking video. Grain free, low carb and gluten free slice of cheesy heaven. | ditchthecarbs.com

    3: Keto Bacon Cheeseburger Casserole – OK so this might not be an actual burger, but its everything you love in a cheeseburger, in an easy family casserole. Top tip: it tastes even better the next day.

    4: Low-Carb Blue Cheese Burger – by Low carb Maven – with amazing crazy flavours, you won’t miss the bun.

    5: Paleo Low-Carb Avocado bacon Burger – by My PCOS Kitchen – so much nutrition and flavour sensations are packed into this one burger.

    6: Green Chilli Turkey Burgers – by Elana’s Pantry – with only a few herbs and spices, you can throw these together and will be a hit next meal time.

    7: Bacon And Egg Bunless Burger – by Fat For Weight Loss – breakfast burger anyone?

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    8: Brie And Caramelised Onion Stuffed Burgers – Who needs buns when you’ve got caramelized onions and gooey melty brie?

    9: Kitchen Sink Keto Burgers – by CaveMan Keto – Pretty much everything low-carb and kept are packed into these little beauties.

    10: Keto Cheeseburgers – by Diet Doctor – these are fully loaded, kept heaven. Dripping with cheese, pickles and avocado.

    11: Basic Low-Carb Burgers – by Pioneer Women – the perfect easy recipe to start cooking bunless burgers.

    12: Lettuce Burger And Eggplant Chips – by I Quit Sugar – who doesn’t like chips on the side?

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    13: Hamburger Tips and Recipes by KETOadapted – This is a list all on its own full of different takes on everyone’s favourite patty. From lettuce wraps to meatballs, you’d want to try all of these!

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    14: Keto Breakfast Burger With Avocado Buns – by Paleo hacks – guaranteed to keep you full al day. All that healthy avocado and bacon, and as for the dripping egg ……

    15: Easy Low-Carb Cheeseburger Salad – by My Montana Kitchen – a throw it all together kind of meal – easy peasy yet super tasty.The ultimate ‘Top 50 Bunless Burger Recipes for low-carb burgers’. You are guaranteed to find a few healthy low-carb & keto recipes here – that will be regulars in your meal plan.Click to Tweet

    16: Fat Bomb Hamburger Soup – by Healthful pursuit – yes, it’s a “thing” and darn tasty too.

    17: Butter Burger Recipe – by I Save A to Z, packed with a hidden centre of butter and herbs – oh my word!

    18: Cheeseburger Sticks – by What The Fat? – perfect for sharing at parties or a healthy lunch box filler.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    19: Hamburger Steak and Gravy Recipe (With Mushroom Gravy) by Low Carb Maven – The hamburger steak has been around for decades and has become a family dinner favourite. This is an easy recipe for an all-time classic!

    20: Cajun Salmon Burgers – by All Day I Dream About Food – salmon and avocado are two of my favourite things, so to find them in a blues burger – yowza!

    21: Big Mac Casserole – by Peace, Love and Low Carb – now who doesn’t remember eating Big Mac’s? This is the healthy version.

    22: Bacon Burger Stuffed Bellas – by Beautie And The Foodie – an easy way to get bacon and burger flavours into your mouth.

    23: Cheese Stuffed Bacon Cheeseburger – by Ruled.me – the classic bread less burger

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    24: Paleo Sausage Egg McMuffin – by Nom Nom Paleo – turns an absolute classic on it’s head – the healthy way.

    25: Low-Carb Salmon Patties – by Ditch The Carbs – made with canned/tinned salmon, you’ll probably have all the ingredients in your cupboard now.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    26: Goat Cheese Stuffed Burgers with Caramelized Onion by KetoDiet Blog – Cheese and burgers are always a perfect match. This recipe shows you how to make your next burgers with a cheesy surprise inside.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    27: Mini Bun-less Cheeseburger Bites with Thousand Island Dip by Sugar-Free Mom – Are your friends coming over to hang out or are you wondering what to bring to another house party? Whip these mini burgers up and they’ll be sure to be a crowd favourite!

    28: Low-Carb Hamburger Casserole – by Grass Fed Girl – such a comforting and filling meal.

    29: Wicked Good Butter Burgers – by Wicked Stuffed – if you’re after a wicked, juicy burger, this is the one to go for.

    30: Loaded Jalapeno Burger – by Keto Connect – spicy and tasty, just how I like a burger.

    31: Bacon Cheeseburger Soup – by Wholesome Yum – such a winter warmer and a full tummy after enjoying this one.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    32: Tasty Feta Burgers (Egg Free) by Low-Carb, So Simple – These are an easy, Greek take on the classic burger. The best part? It comes with feta cheese!

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    33: Ranch Meatloaf by KETOadapted – Have you ever thought of meatloaf as one giant hamburger? Try this and you probably won’t think so badly of meatloaf ever again!

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    34: The Best Bun-less Burger Recipe for Low-Carb Burgers by Low Carb Maven – The secret to any burger is in the seasoning. With this recipe, you can make your own steakhouse burgers at home – and you probably won’t want to have burgers at a restaurant again for a while!

    35: Slow Cooker Bacon Cheeseburger Pie – by All Day I Dream About Food – I LOOOOVE my slow cooker, so this recipe is an absolute winner in my eyes.

    36: Bacon Cheeseburger Calzone – by Sugar Free Mom – burger wrapped in Fat Head pastry? Yes please.

    37: Bacon Wrapped And Cheese Stuffed Burgers – by Keto Diet App – everything classic low-carb and keto, in a single meal.

    38: Spicy Salmon Burgers – by Keto Diet App – I love all things salmon, especially when it involves lemony kale.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    39: Low Carb Cheeseburger Wraps by Step Away from The Carbs – If you’re tired of having your burgers as patties, get creative and put them in wraps! Skipping making them into circles doesn’t sacrifice how yummy they are and it’s definitely a quick way to make your lunch on the go.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    40: Bacon Wrapped and Cheese Stuffed Burger by KetoDiet Blog – Bacon, cheese, burger? Oh my! These would taste so rewarding after a long work-week, don’t you agree?

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    41: Eggplant Burger Recipe (Filipino Style) by Low Carb Yum – Who says lettuce, tomatoes and onions are the only vegetables you can put with a burger? Sneak in some eggplant and even your pickiest eater won’t notice it’s there!

    42: Turkey Taco Burgers – by Peace, Love and Low Carb – I love Mexican food anyway, but in a burger? Yes please.

    43: Crockpot Cheeseburger Soup – by Low Carb Yum – the convenience of tyour slow cooker to make an incredible evening meal. A winning combination.


    Bunless Burger Recipes For Low-Carb Burgers – burger bun recipes

    Now for those of you who just cannot entertain the idea of eating a burger without the bun, fear not!

    These are the best low-carb and keto bread bun recipes.

    All these healthy (naturally gluten free) burger bun recipes, are made with simple ingredients and are easy to follow.

    Top 50 Bunless Burger Recipes for low-carb burgers. #lowcarb #keto #glutenfree #grainfree #sugarfree | ditchthecarbs.com

    44: Ultimate Keto Buns – by KetoDietApp – these can be made as a loaf or as keto bread buns.

    45: Low-Carb Almond Flour Bread – by Ditch The Carbs – is beautiful and tasty. Instead of baking in a loaf tin, spoon bun shapes onto a baking tray and sprinkle with sesame seeds.

    46: Classic Keto Burger Bun – by Diet Doctor – a classic soft bun with sesame seeds

    47: Soul Bread Sesame Buns – by All Day I Dream About Food – beautiful, soft, plump and light little rolls. Perfect for all that melted cheese and avocado to sink into.

    48: Low-Carb Hamburger Bun – by Low Carb Maven – the classic squishy bun to wrap around your keto burger.

    49: Psyllium Bread Rolls – by Low Carb Yum – simple, easy, foolproof recipe to enjoy with the family.

    50: Ultimate Gluten Free Keto Bun – by My PCOS Kitchen – I love the idea of rosemary and onion flakes in these buns.


    The Ultimate Low-Carb Bundle - everything you need to get started - action plans, guides and healthy fast food. | ditchthecarbs.com

  • National Lipstick Day means free cosmetics for everyone. Here’s what you need to know

    Published 28th July 2019

    Credit: Horst P. Horst/Conde Nast/Getty Images

    Beauty buffs across the United States on Monday will try new shades of lipstick or don old favorites for National Lipstick Day.The annual celebration honors one of the beauty industry’s oldest and most beloved cosmetic products.Here’s everything you need to know about lipstick and the special day — including where to score free products.

    Where does lipstick come from?

    The practice of painting lips dates back thousands of years.Some of the first known people to do so lived in Mesopotamia near the Sumerian city of Ur, according to the book “Read My Lips: A Cultural History of Lipstick.” That’s roughly around present-day southern Iraq. There, Queen Schub-ad made a paste from white lead and crushed red rocks to color her lips.From there, the lip-painting trend spread through the region and across the world. It made its way to the ancient Egyptians, Greeks and Romans. It survived the Middle Ages and Italian Renaissance and more.Ultimately, it was Western European settlers that brought lipstick to American shores. To this day, lipstick is still one of the most recognizable makeup products in the world.Honestly, homegirl Schub-ad was way ahead of her time.

    How has lipstick changed over the years?

    Lipstick may have started as crushed red rocks, but it’s changed a lot since then.A modern tube of lipstick contains lots of ingredients intended to improve shade, taste, scent and performance. Some also feature sun protection, moisturizing and waterproof properties.And “lipstick” doesn’t just refer to tubes of clay-like material anymore. Now, we have everything from liquid lipstick that dries on matte to lip stains meant to last all day. Of course, today’s lipstick also comes in more shades than ever before — from classic red to even blue and black.

    Did you know lipstick was once controversial?

    Lipstick wasn’t always considered a beauty enhancing product. It was sometimes seen as scandalous.Starting in the Middle Ages, some societies began to look down on women who wore lipstick. In sixth-century Spain, for example, it was associated with prostitutes, according to “Read My Lips: A Cultural History of Lipstick.”By the 17th century, clergy and ethicists began scrutinizing the practice of painting lips, saying that it altered God’s design. Some even claimed it was worn by satanists trying to entice men. Societies and cultures continued to have a love-hate relationship with lipstick well into the 20th century. Sometimes it was considered vulgar, other times beautiful and even an expectation.Still, women who loved the look held their ground and the use of lipstick persisted.

    So, what’s National Lipstick Day all about?

    Fashionistas, beauty bloggers, influencers and cosmetic companies began celebrating National Lipstick Day about a decade ago. However, no one really knows where it comes from.It’s not a legit holiday. But it’s fun, nonetheless.Most people seem to agree the best way to celebrate is to buy a new shade of lipstick or wear an old favorite. Oh, and make sure you leave sexy lipstick imprints everywhere.

    Wait, did you say something about free lipstick?

    Sure did! MAC Cosmetics is giving away free full-size lipstick with any $25 purchase on July 27-29.Other stores and brands giving away free lipstick or offering great deals include Urban Decay, Huda Beauty,Anastasia Beverley Hills, ColourPop, Target and Macy’s.

  • Real talk: How much sugar should a healthy person eat in a day?

    August 06, 2019 at 03:00PM by CWC


    Give me a bowl of strawberries, and I’m a happy camper. Even better if they’re covered in chocolate or whipped cream. With a rampant sweet tooth, thinking about how much sugar a day I consume admittedly makes my heart patter a bit faster.

    It bears repeating that not all sugar is as evil as wellness influencers make it out to be, and attempting to cut it all out is not a great idea. Yet it is important to be mindful about how much of it you’re getting in a day. Too much sugar over time is connected to some serious health issues, like an increased risk of diabetes and potentially chronic inflammation in your body. In the short term, of course, too much sugar can spike your energy levels and then lead to a major crash later on (and increased anxiety in some).

    So, what does our daily allowance of sugar look like? Here’s what experts have to say.

    How much sugar a day you can eat

    Here’s the thing: How much sugar one should be consuming somewhat depends on the type. There are broadly two types of sugars: natural sugars, which occurs naturally in fruit and other foods, and added sugar, which includes refined sugars found in many processed foods. (It also technically includes sugars one is adding to a food from natural sources—like stirring in honey instead of sugar into your coffee still counts as an added sugar!) Added sugars, experts say, are the ones people are at most risk of over-consuming.

    “We have enough research at this point to support that added sugar isn’t going to be doing us any favors on its own,” says Jessica Cording, RD. She notes added sugars are on an equal footing, because they give you an elevated blood sugar response. “No matter which type of sweetener you’re consuming, a little goes a long way.”

    A good rule of thumb: Keep added sugars to no more than 25 grams a day, or six teaspoons’ worth.

    The 2015-2020 Dietary Guidelines state up to 10 percent of your daily calorie intake can come from added sugars. Cording considers that a bit too liberal, especially since that doesn’t account for natural sugars. Say you eat 2,000 calories a day. Based on these guidelines, you could consume around 50 grams of added sugar, or about 12 teaspoons. Instead, Cording favors the American Heart Association’s recommendation of limiting added sugars to 25 grams a day, or six teaspoons. “I feel comfortable saying consume as little added sugar as possible,” she says. “If numbers are helpful, I’d say 5 to 6 percent of your daily calorie intake is a good ballpark.”

    Looking for a lower-sugar dessert that actually tastes delicious? Let me introduce you to these lemon bars:

    Wait, what about natural sugars?

    Unlike added sugars, there aren’t set guidelines about how much sugar you can consume that is naturally present in food. “It’s really easy to obsess over this, and get really confused and overwhelmed,” Cording says.

    For most healthy people, it’s not necessary to fixate overmuch on how much natural sugar you’re eating if it’s coming from whole foods sources. (People with diabetes or other health conditions may have to be more mindful of their intake of all sugar sources and should work with their doctor to come up with a good dietary plan that fits their needs.) Foods with occurring sugars like fruit often also contain fiber, vitamins, minerals, and other beneficial nutrients to help balance out the impact of sugar on your system. They’re even better when eaten with sources of protein or fat to further level things out. “When we’re eating a balance of different macronutrients, it helps promote stable blood sugar, because we’re having a slower breakdown of those naturally present sugars,” Cording says. With a slower rate of digestion, you can better avoid the crashes and mood swings, and stay satiated longer.

    Still scratching your head over what this actually looks like? Imagine your lunch or dinner plate. Cording suggests filling half of the plate with non-starchy vegetables, a quarter with your choice of protein, and the last quarter can be food with natural sugars. For a quick snack example, pair a piece of fruit with nut butter or tahini for added fat and protein.

    How to cut back on added sugars

    Although sugar pokes its way into countless foods, cutting back to that 25 grams recommendation doesn’t have to feel daunting—and you don’t have to meticulously count grams. First, Cording suggests getting clarity on your relationship with added sugar. “Understanding where it’s coming from is going to help you figure out which approach will work for you when you’re trying to reduce your sugar intake,” she says. Rather than going cold turkey, Cording suggests making small lifestyle tweaks to cut back on your intake, like opting for plain yogurt instead of the flavored stuff or leaving sugary sauces and condiments on the grocery shelves. It’s also a good idea to get smart about reading labels and seeing how much sugar is in a serving of your favorite foods (and how much of that is added sugar). With a little extra diligence, you can still have a pretty sweet life without relying too much on added sugar.

    I swear I’m not overstating it when I say you won’t miss the refined sugar in these brownies. And if you have more common nutrition questions, these dietitians have the answers.

    Continue Reading…






    Author Alyssa Girdwain | Well and Good
    Selected by CWC
  • A psychologist’s satisfying take on why you should lean into your bad moods

    August 06, 2019 at 04:00PM by CWC


    The other night, I rendered all my efforts to smile big and self-soothe my way out of a particularly sour mood fruitless. After a nearly 36-hour low-mood marathon, I was frustrated, exhausted—and still in a bad mood. Clearly, I was going about it wrong.

    The natural reaction to feeling off is to try your hardest to gas yourself up and out of it because these things happen, life isn’t fair, and you’re not the first person to have a bad mood. And sometimes, injecting your understanding of the situation at hand with some context can be a super-effective secret ingredient for restoring your mood to a state of happiness. Yet, even though this does sometimes work, it’s essentially an act of emotional suppression that, for me, usually leads to a resurfacing of those pushed-down feelings that’s only more severe on the second go-around.

    But what about just leaning in? Accepting that it’s going to be a grayer day in my universe, and that I might feel grumpier, sadder, or more peeved than normal. Could this work? Might it even expedite the timeline for excavating myself out of the bad mood abyss, the same way sweating out of fever is also sometimes the way to go. As it turns out, I’m onto something (with regards to moods and not so much fevers).

    “One’s gray day may be lighter and more likely to pass with ease by respecting that it has its own purpose, which is often to ask us to slow down and be gently reflective.” —clinical psychologist Carla Marie Manly, PhD

    “I think it’s very important to recognize a sad or blue mood—even as it’s coming on,” says clinical psychologist Carla Marie Manly, PhD. For me, the culprit is sometimes PMS, sometimes a symptom of my depression, and sometimes it’s genuinely nothing. Yep, because as human beings, we’re all entitled to off days, and it’s okay to be in a bad mood for no good reason. Still, being able to acknowledge this is helpful, Dr. Manly says.

    “Then, whether or not the cause is determined, it’s lovely to just allow space for the sadness. This can be done by making more quiet time, having an extra cup of comforting tea, journaling, or simply honoring that you might need more down time that day,” Dr. Manly says. “Thus, one’s gray day may be lighter and more likely to pass with ease by respecting that it has its own purpose, which is often to ask us to slow down and be gently reflective.”

    That said, leaning into the off days isn’t an excuse to be awful to everyone in your line of fire. It’s possible to be introspective while also being authentic about your feelings—no matter how negative they may be—without scapegoating others.

    So next time you’re feeling off, for a specific reason or not, consider leaning into it and sweating it out, fever-style.

    If you’re trying to get in touch with your feelings, it helps to know the difference between soft and hard emotions. And if you wake up tangry (yes, that’s tired-angry) in the morning, here’s what you should do.

    Continue Reading…






    Author Mary Grace Garis | Well and Good
    Selected by CWC
  • Here’s how to eat spicy food if you have IBS, according to gut experts

    August 07, 2019 at 03:00AM by CWC


    If you’re one of the millions with irritable bowel syndrome (IBS), you’re probably well-versed in the game of risk. No, I don’t mean the board game; I’m talking about going to a restaurant, looking over all of the options, and trying to decide what’s worth the very real chance of an upset stomach later. (Fun for the whole family!)

    For most people with IBS, spicy food is the ultimate risky move. Salsa loaded with onions and chili peppers, hot wings (even ones made of cauliflower), a Thai curry with three flames next to it on the menu…they may all look amazing, but could also leave you up all night later.

    Fortunately, just because you have IBS doesn’t mean you’re destined to a life of bland food and perpetually “mild” salsa. Here, two MDs who regularly work with IBS patients reveal the hard-and-fast rules to live by if you want to spice up your life—without paying for it later.

    1. Create some balance

    Integrative medicine doctor and gastroenterologist Marvin Singh, MD, says it’s important to keep in mind that no one’s body is the same, so just because your sister or friend with IBS can’t eat certain foods doesn’t mean they’re necessarily off-limits for you too. “Each of us has such a different gut microbiome that two people eating the same foods do not necessarily get the same reactions occurring in their digestive tracts,” he says. “Once we address underlying issues causing and contributing to IBS, then you may find that it is easier to liberalize your diet.”

    Integrative medicine doctor and Happy Gut author Vincent Pedre, MD, says that doing what you can to correct imbalances in your microbiome is going to make your gut stronger overall and better able to tolerate spicy foods. A gastroenterologist can help put together a treatment plan that could ultimately heal your gut. Other ways to create balance: taking a probiotic, eating more fermented foods, slowly increasing your fiber intake, and managing anxiety.

    2. Savor the spicy moments

    Dr. Singh also advises people with IBS to be picky when choosing to eat spicy foods, eating them only occasionally and not on a regular basis. “It was found that people who eat spicy foods more than ten times per week were 92 percent more likely to have IBS than those who didn’t,” he says. The correlation shows that if you want your gut to heal, you have to be choosy with your heat.

    Both doctors also point out that the hotter the dish, the more likely it is to upset your stomach. So instead of having it in your mind that you can never have onions, for example, know you can probably tolerate a teaspoon in your guac more regularly, just not the whole veggie diced and worked in every single time.

    3. Be strategic about what you pair it with

    Fried foods, beer, and dairy are all other common risk foods for people with IBS, so Dr. Pedre advises people to stay away from them when they’re consuming anything spicy. “You want to be careful. Don’t have spicy food with, like, fried bread,” he says. Instead, he suggests incorporating some spices that can actually help with IBS, such as cardamom, cinnamon, or ginger, which help settle a jumpy gut.

    You might have heard that sipping peppermint tea with spicy foods can help settle the stomach, but Dr. Pedre says mint can actually backfire if you have IBS because it relaxes the lower esophageal sphincter (essentially the valve between your esophagus and your stomach) which you don’t want to do if you’re prone to acid reflux or heartburn.

    Okay, so you overdid it—now what?

    If you totally ignored all of this advice (who can resist the siren song of curry?) and now you’re feeling, well, not great, both experts have some advice so you can get back to feeling normal ASAP. If spicy food has left you constipated, Dr. Pedre’s recommends sipping aloe vera juice, which keeps the digestive tract moving. If diarrhea is more the prob, Dr. Singh suggests brewing a cup of lemon balm or chamomile tea, which can help calm down stomach spasms.

    Above all, even though digestive probs can seriously suck, be kind to yourself and remember it will pass soon; stressing out definitely isn’t going to help. And maybe go a little easier on the sriracha sauce next time.

    BTW, gut experts really want people to stop believing these four IBS myths. And here’s the deal on if exercise can help with symptoms

    Continue Reading…






    Author Emily Laurence | Well and Good
    Selected by CWC
  • 7 easy foil packet recipes that spare you a sink full of dishes

    August 07, 2019 at 05:02AM by CWC


    Even as someone who doesn’t spend a wealth of time in the kitchen, I can see how cooking can be therapeutic. Meditatively chopping veggies, breathing in the aroma of spices as the food sizzles, and of course savoring each bite once the meal is on the table. But unless your a full-on Monica from Friends, there’s nothing therapeutic about tackling a sink full of dishes. In fact, it’s stressful, if anything. And that goes double if you’re having a barbecue; scrubbing the grill after a fun cookout is a major buzzkill.This is exactly why I’m a big fan of foil packet recipes.

    This method of cooking is exactly what it sounds like—you throw everything you’re working with into a foil packet, sparing a pan from getting covered in hard-to-clean cooking juices. Pop it in the oven, and a Netflix episode later, dinner is done. The cooking method works for fish, meat, veggies—anything really.

    For a more sustainable twist on foil packet recipes, use parchment paper, which does the same job, but can be recycled right along in your paper trash. (All the recipes below can be adapted to use it.) Keep reading to see a roundup of dinner recipes, all of which utilize the foil packet cooking method. Then, daydream about how you’re going to spend that dishes-free 30 minutes of your night you just got back.

    7 easy foil packet recipes that don’t make a mess

    foil chicken and veggies
    Photo: Gimme Delicious

    1. Easy baked Italian chicken and veggie foil packets

    Foil-baked chicken-and-veggies is the quintessential lazy girl healthy dinner. It allows you to use anything in your crisper that’s on the verge of ending up on the compost bin and spruces them up with a few key spices—plus olive oil for healthy fats. Add some chicken in there for protein and you’ll have a complete meal totally done in about 20 minutes.

    parchment paper salmon
    Photo: The Healthy Foodie

    2. Parchment paper baked salmon with asparagus lemon and dill 

    The benefits of cooking salmon in parchment paper are that it doesn’t stick and it stays super moist. Instead of cooking a side of asparagus on the stove, adding them to the paper pocket allows them to soak up the flavor of the herbs.

    foil packet veggies
    Photo: Creme de la Crumb

    3. Vegetable medley foil packets

    Guess what: you don’t even need to have fresh vegetables in the fridge to make a satisfying veggie dish—frozen ones cook just fine in foil packets. Throw your bundle on the grill or in the oven. Either way, you’ll end up with a fiber-rich plate full that will leave you reaching for seconds.

    foil packet Greek fish
    Photo: A Pinch of Healthy

    4. Greek fish foil packets

    If you lean toward a Mediterranean diet way of eating, this recipe is about to become a beloved go-to. Topping your fish with diced pepper, tomato, and olives in the foil gives it the perfect balance of healthy fats and fiber. Once it’s out, just add feta cheese and basil. The end result is a taste of Greece, even if you’re actually in Des Moines.

    parchment paper chicken
    Photo: The Spruce Eats

    5. Chicken breasts in parchment paper

    Just like with fish, cooking chicken in parchment paper or foil ensures all the moisture stays locked in. (The steam that basically gives you facial when you open the packets is proof.) Round it out with a simple salad or side of your favorite veggies for a complete meal. Or, work this cooking method into your meal prep and use the chicken as your protein for the week.

    foil fajitas
    Photo: Tastes Better From Scratch

    6. Chicken fajitas foil packets

    Craving some Mexican? This is the one for you, my friend. Cook your chicken, rice, and peppers together in a foil packet for a tortilla-ready meal. Top it off with guac, salsa, or sour cream for the perfect finishing touch.

    foil boil
    Photo: Well Plated

    7. Cajun shrimp boil foil packets

    A traditional Southern boil is quite the spread. Even if you use foil packets, it can still look just as impressive when plated—you just get to cheat the process a bit. If you’re making this dish on the grill, be sure to flip over to the other side after ten minutes to ensure everything is cooked evenly. Once everything is cooked, flavor with lime juice and dig in!

    For more easy dinner recipes, check out these 15-minute meals. And for more healthy cooking inspo, join Well+Good’s Cook With Us Facebook group.

    Continue Reading…






    Author Emily Laurence | Well and Good
    Selected by CWC
  • Everyone at my gym is sipping coffee mid-workout, and nutritionists told me why

    August 07, 2019 at 06:00AM by CWC


    I’ve noticed a new trend in the gym of late, that’s become about as pertinent as one-shoulder sports bras and wide-leg yoga pants: People drinking coffee during their workouts.

    As a morning-exercise fan, I’ve always gulped down a cold brew before hitting the megaformer, which RDs say is totally fine. Chugging a cup mid-routine, though? That seems like some next-level commitment to the caffeine habit, so I had to know from the pros if it was a good idea—or even okay at all. “Caffeine is a stimulant. It stimulates the nervous system and makes us more awake, and it can also stimulate your nervous system, heart, and other systems in your body, which can help with physical performance during your workout,” says Brigitte Zeitlin, MPH, RD, CDN .

    The fitness world seems to agree with that sentiment. “At about 100mg of caffeine per cup, coffee can provide a nice lift in energy and alertness for a person’s workout when consumed prior to—or at the beginning of—a workout,” says Andy Coggan, CSCS, CPT, NASM CES, Director of Fitness at Gold’s Gym.  He adds that it can also assist in nervous system arousal and mobilizing fat cells for energy consumption, but these benefits are best reaped when you’re downing your coffee 15 to 30 minutes before you hit the gym, or as early into the workout as possible.

    “Every body is different, and how you metabolize and how that energy will affect you differs from person-to-person,” explains Zeitlin, adding that, in general, the sweet spot for drinking coffee is about 20 minutes before a workout. “If you’re drinking it while you’re working out, it depends how long your workout is as to whether you’ll reap the benefits. If you’re working out for an hour, you’ll experience the benefits, if you’re working out for 20 minutes, you might miss that window.”

    Of course, it’s also worth taking into consideration how your body responds to caffeine. If, for example, you rarely drink coffee and decide to pound a large iced latte in the middle of your mid-morning run, you might run into some problems. As Niket Sonpal, MD, a Brooklyn-based gastroenterologist, (who is not a proponent of drinking coffee during a workout) points out, a cuppa Joe can have a laxative effect, which may have you running from the treadmill to the bathroom. Plus, if you’re drinking it before an evening workout, you may have trouble sleeping later on.

    You also want to think about why you’re working out, and what you want to get out of the experience. “If you’re working out to chill out or check out without stress and anxiety, you probably don’t want that caffeine boost. If you’re someone who’s like, I want to get in my cardio hard fast, in and out, then caffeine during a workout would make more sense for that purpose,” says Zeitlin, adding that endurance-based activities like spinning and running tend to benefit from a little caffeine jolt.

    If you are going to bring a coffee with you to the gym, Zeitlin suggests skipping on the sugar substitutes, which can cause bloating; and instead, pairing it with a piece of fruit before or after you exercise. While milk and mylk are generally fine—especially because they have protein, which will help with post-workout recovery—be sure you’re not using a product that has any of its own added sugar.

    As all of the experts will tell you, there’s a catch: You should only be drinking coffee while you work out if you’re washing it down with plenty of water, because of its diuretic effects. “Caffeine can be dehydrating so you don’t want it to be the only fluid you’re taking,” says Zeitlin. “You should think about it in addition to your water and hydration, not as a part of it.”

    Now that I’m hyped up and hydrated, I’ll be trying the Trainer of the Month Club workout with Val Verdier this week—join me?

    Is decaf coffee secretly better for you? Find out here. And if you want to ditch your coffee habit cold turkey, here are 9 ways to keep your energy up without it

    Continue Reading…






    Author Zoe Weiner | Well and Good
    Selected by CWC
  • Use ‘soul medicine’ to remedy to that all-too-common ‘meh’ feeling and vibrate higher

    August 07, 2019 at 07:00AM by CWC


    I’m deep in an inexplicable funk of “meh” when I meet Lalah Delia, spiritual writer and author of the forthcoming book Vibrate Higher Daily at the Self-Care Summit put on by women’s networking platform Create & Cultivate. I can’t figure out why I feel this way—it doesn’t seem as though anything’s changed or suddenly gone wrong in my life, and that lack of understanding makes shifting back into a better place even tougher to wrap my mind around. I figure this is an issue Delia can help me navigate, given that her entire brand focuses on the notion of “vibrating higher,” which sounds like exactly what I feel like I need to do. So, I decide to learn more.

    The first thing Delia tells me is that the state of my spiritual health may explain the source of my funk, and, at first, I assume she’s either referring to my 19-year absence from church or my unholy thoughts about the hot priest from Fleabag. Turns out, I’m wrong on both accounts. “Spiritual health, for me, is being in harmony and in touch and in balance with a higher vibrational self and then also with my higher power,” Delia says. “So to feel like there’s a flow going, there’s no stagnation.” BINGO. Stagnation is exactly what I’ve been feeling. Not necessarily externally—I’ve been busier than ever and seem to be making progress toward my bigger goals—but on an internal level? I feel a little…stale.

    But, I’m in luck because Delia says she has just the remedy: “Soul medicine is that thing that puts you in a zone where you’re back to yourself; you’re you again,” she says. “It can be a few hours at the beach, it can be writing, it can be having a spiritually connected conversation, it can be a song.” Delia’s soul medicine regimen, for example, is listening to anything by Earth, Wind & Fire, swimming in the ocean, and taking salt baths. “Soul medicine is that thing that helps you remember who you are.”

    “Soul medicine is that thing that helps you remember who you are.” —Lalah Delia, spiritual writer

    Sometimes, she says, feeling stuck in a vibration that doesn’t serve you happens for a reason, and it bodes well to acknowledge the sensation and be present with it rather than immediately trying to push yourself into a new place. Once you’ve effectively identified these emotions, it’s time to nurture them back to a state of wellness—the state of a higher vibration. “It’s almost a mothering,” Delia says. “What that looks like is maybe gratitude journaling your feelings in order to purge them out, taking yourself to get a massage to thank your body for going hard that week, eating healing foods to thank your digestive system for thriving for you, resting the body and/or the brain, taking adaptogens—whatever it is that will make you vibrate higher.”

    Not sure what may best nurture your not-so-great feelings to a state of higher vibration? Delia suggests taking note of the world around you and what’s been catching your attention. “That’s your medicine calling you to go try it.”

    When I introspect to identify my own soul medicine, it doesn’t take long for me to have an aha moment: I was medically sidelined from exercise for most of the early part of the year, and though I’ve had the all clear to work out for months now, I still haven’t been back to the spin, barre, or dance classes I love. Lately, when friends have asked me to join this or that workout, my my refrain has either been, “I’m too busy,” or, “I’m too out of shape for that.” Now I wonder if opting out is a cause of my funk—it’s a key part of “me-ness” that hasn’t been a part of my life in a long time. If so, maybe it means my negative emotional state—or spiritual health—requires some nurturing via physical activity.

    So, after my chat with Delia, I start saying yes to all things active. I sign up for a stand-up paddleboard lesson, go for a hike in Malibu, take a dance class, and return to Taryn Toomey’s The Class for the first time in four years. Immediately, I feel unstuck, and like I’m indeed vibrating at a high level. While I’m certainly not contending this approach is appropriate for treating a serious mental health condition, it definitely helped me feel “in the flow” and vibrant after a dull, stagnant period. Now, I finally feel like myself again.

    Your soul medicine might be found in unexpected places—like a koala sanctuary in Australia. And, P.S., that joyfully emotional feeling you get when something hits you down deep, in a good way is called kama muta.

    Continue Reading…






    Author Erin Bunch | Well and Good
    Selected by CWC
  • These acne body washes are the in-shower equivalent of an appointment with Dr. Pimple Popper

    August 07, 2019 at 10:24AM by CWC


    I can wax poetic all day long about the army of beauty products you should use on your face when you’ve got acne. Say the word, and I’ll recite my personal Ted Talk about the ingredients to slather on breakouts, why you should keep your fingers off of your face, and which pimple patches are worth slapping onto your zits. But treating body breakouts is a whole different matter (buttne, anyone?). While the remedy to face acne is a complex situation and depends on the type, the basis of your body zit conquest all starts with a good ol’ acne body wash.

    “You really have to depend more on a cleanser [with body acne] than applying topical leave-on products simply because leave-on products don’t come in a volume sufficient to treat areas like your back and chest,” says Loretta Ciraldo, MD, FAAD, board-certified dermatologist and founder of Dr. Loretta skin care. “So body wash becomes very important for body acne, where, unlike on our faces, the wash would be the only thing you’re using to clear acne.” Besides that, certain acne leave-on ingredients include benzoyl peroxide, which she points out would impact your clothing. Hence why a solid body cleanser is pretty much all you need (you know, as opposed to spot treatments or masks or serums).

    Also, the skin on your body is different than the skin on your face. “The skin of the body has different sebaceous glands, and the skin on the face is thinner than the skin on the body,” says Purvisha Patel, MD, a board-certified dermatologist and founder of Visha Skincare. “Body washes for acne are especially made for this purpose.”

    What to look for in an acne body wash

    Similar to the case with facial breakouts, body acne requires diligent exfoliation. “Patients with acne-prone skin are more likely to have clogged sebaceous glands and pores. For this reason, it’s important to use a wash that will unclog and open up the pores by removing any oil, dirt, or built-up dead skin,” says Tobechi Ebede, MD, a New York-based dermatologist. The key to unclogging your pores lies in chemical exfoliants.

    Dermatologists’ most often recommend salicylic acid to treat body acne. “Salicylic and glycolic acids are my favorites,” says Dr. Ciraldo. “Both of these ingredients will unglue dead cells from each other to unclog the plugs that start acne in the first place.” Dr. Patel echoes these ingredients, but also suggests looking for tea tree oil (an antibacterial), bakuchiol (promotes cell turnover), or zinc (heals your skin) on the ingredients list too. “Exfoliating washes or washes that kill bacteria and fungus help with body acne,” she says. “Using these helps decrease body breakouts. Those that contain benzoyl peroxide, tea tree oil, or salicylic acid help open pores and decrease bacteria and fungus on the skin.”

    Also, sulfur works wonders on facial acne—and can do the same for your body. “Sulfur, usually at 10 percent strength, has natural antibacterial properties and is a keratolytic, so it helps to break down keratin so that the debris in the pores is shed easier,” says Dr. Ebede.

    Be cautious if you’re going the benzoyl peroxide route, though. While it’s a tried-and-true ingredient that kills P.acne bacteria, it can bleach towels and clothing when wet, says Dr. Ebede. And for some skin types, it can lead to other skin issues. “I suggest avoiding benzoyl peroxide since it can be too drying and irritating, so acne often gets redder and the drying effect can activate more oil production as a compensation for the over-drying of the ingredient,” says Dr. Ciraldo.

    While you’re on the hunt for an acne body wash, there are some ingredients to avoid, too. “If you have body acne and you use products with a lot of edible ingredients such as coconuts, olives, or sugar, they can feed the bacteria and fungus on the skin to make the problem worse,” says Dr. Patel. And though body scrubs can feel satisfying, they can sometimes lead to irritation. “Be cautious with physical exfoliants or scrubs since they can inflame the skin and prolong acne or even incite scarring,” says Dr. Ciraldo. That said, Dr. Ebede says a gentle loofah or soft brush could help open up pores.

    Your get-rid-of-body acne plan

    Besides the acne body wash you’re slathering on, there are other things to keep in mind while in the shower. First off? Avoid scalding hot water. “Don’t use hot water—use room temperature, tepid water because hot water can make skin redder and get acne more inflamed,” says Dr. Ciraldo. And be sure to cleanse as soon as you’re done working out, because she notes that sweat can aggregate body acne.

    When you’re showering, it can also help with those body zits if you leave the product on for a bit rather than wash right off. “Try applying the cleanser onto dry skin and leave it on for at least two minutes before washing off,” she suggests, since otherwise the cleanser will get too diluted to be as effective. As with regular breakouts, though, body acne takes patience and consistency. “Body acne is tough to treat and consistency is the key,” says Dr. Ebede. Just make sure to exfoliate regularly and stick to your routine, ideally with one of these eight expert-approved body acne washes, below.

    Photo: Neutrogena

    Neutrogena Body Clear Acne Treatment Body Wash with Salicylic Acid, $7

    Dr. Ebede recommends this drugstore gem that’s filled with exfoliating salicylic acid to quash those body breakouts.

    Photo: PanOxyl

    PanOxyl Acne Foaming Wash, $12

    If your skin does well with benzoyl peroxide, this body wash has the acne-killing ingredient in it to clear your skin. It’s also available in a four-percent concentration if your skin tends to get dry.

    Photo: Marie Veronique

    Marie Veronique Shave Prep + Daily Wash, $35

    This body wash contains a natural version of salicylic acid—willow bark extract—and gently exfoliating lactic acid to slough off built-up dead skin cells and keep that skin soft and clear. And bonus points for working double duty as a shaving prep.

    Photo: Visha Skincare

    Visha Skincare Top 2 Toe Body Wash, $25

    Get all of the dermatologist-recommended acne-fighting ingredients in one product with this multitasking body wash. You can literally use it from your scalp (to help with dryness) to your toes (including your face) in the shower, and be done for the day.

    Photo: Peter Thomas Roth

    Peter Thomas Roth Acne Face & Body Scrub, $32

    This scrub gentle sloughs dead skin off with jojoba beads, and salicylic acid and glycolic acid work together as a one-two punch to exfoliate to help with breakouts.

    Photo: Murad

    Murad Acne Body Wash, $44

    Dermatologist Dr. Murad concocted this gentle yet acne-busting body wash to fight breakouts with salicylic acid (of course), and also keep things soothed and calm with green tea and licorice root extracts.

    Photo: Glytone

    Glytone Exfoliating Body Wash, $33

    This wash relies on superstar exfoliant glycolic acid to clear your pores and shed old skin cells. It’s also good for treating keratosis pilaris, BTW.

    Photo: Alba Botanica

    Alba Botanica Acnedote Face & Body Scrub, $6

    Fight inflammation on your skin—from your face to your body—with this refreshing scrub that combats acne with a combo of salicylic acid and willow bark extract, and keeps your skin feeling soft thanks to aloe vera and chamomile.

    BTW, to know where those pesky butt and chest zits came from, derms reveal all of the body acne causes you need to know about (and avoid). And here are their expert-approved secrets on how to prevent acne from even happening in the first place. 

    Continue Reading…






    Author Rachel Lapidos | Well and Good
    Selected by CWC
  • This dress is basically the leggings equivalent of formalwear, and I never want to take it off

    August 07, 2019 at 11:01AM by CWC


    As soon as the summer hits its dog days, I’ve got exactly two criteria for whatever clothing I put on my body: It’s gotta be comfortable, and it cannot, under any circumstances, show sweat. That’s it. Whether or not something is cute doesn’t matter nearly as much as its ability to mask my pit stains, so I usually wind up staying in my workout clothes as long as humanly possible. Case in point: This morning,  I went to three bustiness meetings in leggings and a top. While it probably wasn’t the most professional thing I’ve ever done (and definitely wasn’t the best idea for the sake of my nether regions), frankly it was necessary for running around New York City in 85 percent humidity

    But thankfully, for the sake of my career and personal style, I discovered an article of clothing that not only checks my “comfortable” and “sweat resistant” boxes, but also happens to be cute and work appropriate. Enter Rec Room, which makes the dress of my dreams out of what can only be described as the most comfortable fabric ever to grace this earth and my skin.

    Rec Room was created with the idea that women deserve to feel as comfortable they do in their workout leggings in everything else that they do, and launched a line of dresses to prove it. The founders call their products “everywhere wear,” because they’re meant to be easy to throw on (even on days when the last thing you want to do is get dressed and look cute) and appropriate for anything your day throws at you. The brand sent me their Black Slip Dress ($128) to test out for myself (I’m 5’5″ and wear a size small), and from the moment I put it on it was—I’m not exaggerating here—my favorite thing I’d ever worn.

    Allow me to explain: Yesterday, or as I like to call it, “the day I found true love,” was one of those hectic mornings where I had to run from an intense workout straight to a work event, and I was still straight-up dripping with sweat after I got out of the shower. Usually when that happens, the absolute last thing I want to do is put on a dress and attempt to look cute.

    But this dress was different. Sure, it didn’t show any of the sweat that was pouring off of my body, which felt like a definite heroic win, but the fabric itself was really what made me fall in love. It has the same I-want-to-rub-this-all-over-my-body feeling as sumptuous silk, but with the flexibility and breathability of my favorite pair of leggings. It fit my body perfectly (it didn’t hug or stick to any weird places the way other slip dresses tend to), and moved with me—it’s no wonder that Rec Room says you could do a workout class in their styles, and why their founder told me she swore by the same style as one of her favorite maternity dresses throughout her pregnancy.

    //www.instagram.com/embed.js

    I was a little hesitant that wearing a full-on spandex dress would veer a little too far into “workout dress” territory for my liking (which isn’t quite my thing, personally, but to each their own!) but I paired my simple slip with a whole bunch of jewelry, and the whole look was very chic, if I do say so myself. I threw on big sunnies and a pair of slides, and felt like a slightly-more-self-aware version of Carrie Bradshaw walking up Fifth Avenue on my way to the office.

    I got approximately 40 compliments on my outfit between Instagram and IRL, and when it came time to change into workout clothes for my p.m. walk on the Westside Highway, I legitimately didn’t want to take it off. So I wore it on my walk. And at bedtime, I strongly considered sleeping in it until I remembered that that would be really gross considering the amount of my sweat it was likely holding (but not showing!) from the day. I did, however, come very close to wearing it to work for a second day in a row, because it’s one of those dresses that you can throw on with different accessories for an entirely new look.

    … I just blacked out and wrote 700 words in 25 minutes about how much I love my slip dress, so that’s how you know it’s real. No joke— I’ve already convinced three separate people (hi mom!) to buy it for themselves so that they can experience the joy that wearing it will bring into their lives. Some day, I hope to like a boyfriend as much as I like this dress.

    And one last thing: If slip dresses aren’t quite your thing, Rec Room also currently offers four other styles in their dreamy sweat-resistant material, which means you can invest in a different one to wear every day of the week—aka my dream come true.

    Want to pair your dress with sneakers? Here are some trendy ways to do it. Or layer it over your favorite white t-shirt, which you’ll be able to keep clean all summer long using one of these trusty tips

    Continue Reading…






    Author Zoe Weiner | Well and Good
    Selected by CWC
  • 8 foods for liver health that nutritionists want you to eat every day

    August 07, 2019 at 11:00AM by CWC


    Of the five vital organs, the liver stands out as the fuzziest in my high school bio memories. It doesn’t have its own songs à la “Achy-Breaky Heart.” And, let’s face it, it will never be the brain of the entire operation. Yet nutritionist Charles Passler, DC, founder of Pure Change, is pretty keen on giving the organ (which sits right above your stomach, BTW) a rebrand.

    Why, you ask? The liver plays a vital role in shepherding out what your body doesn’t need. “When the liver is working optimally, it can take toxins stored throughout your body, convert them into their water soluble form, and efficiently excrete them from your body,” explains Dr. Passler. With the right food on your plate, he says, you can more easily flush out foreign chemicals—like the ones you pick up from the environment, beauty products, or processed foods.

    The American Liver Foundation’s healthy eating guidelines echo Dr. Passler’s points. It also recommends a diet rich in fiber sourced from fruit, veggies, and whole grains. Small amounts of non-red meat, as well as low-fat dairy and healthy monounsaturated fats (like avocado!) are also on the menu.

    Follow those broad nutritional guidelines and you’re already off to a good start—but let’s dive deeper on the foods the liver really, truly loves.

    Keep reading for 8 powerful liver cleansing foods to give your bod an assist.

    1. Garlic

    “Eating garlic helps activate the liver detox enzymes,” explains Dr. Passler. (Basically, these enzymes assist in breaking down toxins and eliminating them from your system.) Garlic also contains 39 different antibacterial agents, making it a great food for protecting your bod against illnesses.

    To best make use of this flavor-packed food, opt for organic and fresh garlic whenever possible. “When eating garlic fresh, the allicin compound can help kill unfriendly organisms in your intestines that produce toxins in your gastrointestinal tract,” Dr. Passler says. Try sneaking an extra clove or two into your weeknight dinner veggies or Caesar salad

    2. Beets

    If you’ve never jumped on the beet juice train, now is the perfect time to give it a try. (As if the veggie’s high antioxidant content and ability to improve exercise performance weren’t reason enough.) 

    “Beets activate liver enzymes and [affect] bile, which helps break down and absorb healthy fats and fat-soluble nutrients like vitamin E,” says Dr. Passler. “When your liver transforms fat and soluble toxins into their water-soluble form for excretion, it binds many of those toxins to bile so they can be escorted out of your body in bowel movements.”

    3. Organic apples

    Adding sliced Granny Smiths to your snack rotation can be really beneficial for your gut. Apples, which contain lots of fiber, “can help with cleaning out your bowels and introducing friendly bacteria,” says Dr. Passler. (It’s important to go organic, however, since apples are a staple on the Dirty Dozen—the list of the most-pesticide-laden produce.) 

    To take your fiber game to the next level, make sure to leave the skin on your apples and try having them for breakfast with chia seeds—another key source of gut-friendly fiber.

    4. Broccoli sprouts

    Broccoli sprouts are “rich in antioxidants and boost up glutathione even better than straight broccoli, which means they support both phases of liver detoxification,” explains Dr. Passler.

    Broccoli sprouts’ benefits go beyond just the liver. “They contain the precursors of a highly studied substance known as sulforaphane, which has been shown to help prevent certain cancers,” Dr. Passler points out. Sorry, Brussels sprouts—you’ve officially been one-upped. 

    5. Watermelon

    Another fruit worth serving up for some liver love is watermelon. Fitting the bill for the American Liver Foundation’s fiber recommendation, a two-cup serving is just right. Watermelon also contains the antioxidant lycopene, which has been found to raise gluatathione levels in the body.

    6. Fermented foods

    According to Dr. Passler, if you’ve been feeling bloated or constipated for more than three days, it’s a sign that you could use some more fermented foods in your life. Kefir, sauerkraut, pickles, kimchi—all of these tangy treats introduce gut-friendly bacteria to colonize the intestines and promote healthy elimination. Plus, it’s really easy to prepare your own ferments at home. If you’ve got 24 hours to spare you can make this coconut rose kefir, and if you’re a little more patient, why not brew your own kombucha (and save a lot of money in the process)?

    7. Walnuts

    You may have already heard of the brain-boosting power of the mighty walnut. But did you know it’s also a whiz in the liver department?

    “First off, walnuts help increase circulation and blood flow so toxins are more efficiently transported from different points in your body to your liver,” says Dr. Passler. (Cue the breakdown-and-elimination process.) So next time you head out for happy hour, make sure you’ve got this walnut crumble on hand for breakfast the morning after—your brain, liver, and taste buds will thank you. 

    8. Avocado

    Oh, avocado: the Beyoncé of produce. This green beauty comes with twofer benefits of fiber (about 3 grams per serving) and healthy fats. Meaning the American Liver Foundation would say check, check, and check to adding a myriad of avo dishes to your meal lineup.

    This post was originally published on April 2, 2018. Updated on August 7, 2019. 

    JSYK: These are the foods a neuroscientist wants you to eat for better brain health. And as for your gut, these are the ones a gastroenterologist calls essential

    Continue Reading…






    Author Sarah Sarway | Well and Good
    Selected by CWC

CONTACT US


All rights reserved @ CityWomen