CITYWOMEN® – Health • Fashion • Travel
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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.
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.
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.
- 4 chair yoga moves that treat back pain sustained from slouching at your desk job
- 10 of the best yoga books to add to your shelf (or you know, use as a makeshift block)
- Combat ultra-tight legs with this yoga flow for runners
- I tried anti-gravity yoga to fulfill my Cirque du Soleil dreams—here’s what happened
- Can’t touch your toes? These two yoga moves will change that
- If your yoga mat feels more like a Slip ‘N Slide, you need to know this teacher’s genius trick
- 2 yoga moves you can do at your desk to ease neck and back tightness
- Jonathan Van Ness’ stress-busting yoga flow will make you say “yaaas” to rolling out your mat
- These yoga moves pretty much feel like a massage
- 10 wellness horror stories, straight from Well+Good readers (two words: yoga queef)
- How to fix the most common yoga mistakes, according to an instructor
- How to avoid over-stretching in yoga and Pilates—because yes, it happens
- Looking to make your yoga practice *even* more challenging? Ditch your mat
- Coming to a complexion near you: a yoga glow without ever hopping on a mat
- How to nail crow pose without face planting on your mat, according to a yoga instructor
- Peloton yoga is here, which means you can finally practice crow pose in peace
- Timber! Your yoga mat could be actively sabotaging your balancing poses
- I’m 5′ 11″ and I swear by these $17 Costco yoga pants
- I turned to yoga to heal after a breakup—this is what happened
- A yoga pro explains the correct way to do chair pose in order to truly work that bum
- Wanna become a yoga teacher? Here’s where to get certified in NYC and LA
- I practiced yoga on a cork mat, and I’ll be namastaying on it forever
- Yoga isn’t the only workout you should be doing barefoot
- Here’s where to practice Kundalini yoga in NYC and LA
- Nobody’s head-over-heels for every yoga pose. Here are 10 asana alternatives
- The one yoga pose you can do in bed to help recover from your intense January workouts
- If you’ve had a dizzy spell during yoga, here’s what could be behind it
- There are millions of yoga videos on YouTube, but these are our 5 favorite instructors
- 8 yoga mats that are practically works of art
- If Instant Pot and sous vide had a baby, this would be it
- Feeding a crowd? Here’s how to create a ‘Venn diagram menu’ and make everyone happy
- 5 recipes that prove panini presses aren’t just for smooshed sandwiches
- What a healthy plate looks like on the ketogenic diet
- How to eat healthy at the Whole Foods hot bar, according to a registered dietitian
- How to use your air fryer to get a healthy dinner on the table tonight
- When it comes to alt-sweeteners, monk fruit is officially the new stevia
- 9 keto-approved muffin recipes that pair perfectly with buttered-up coffee
- A dietitian’s definitive ranking of the 10 most popular protein cookies
- Why experts say it’s not the best idea to try and cut out *all* sugar from your life
- How to eat healthy at Wendy’s, according to a registered dietitian
- A registered dietitian reveals the 10 cheap healthy foods she always snags at Whole Foods
- “Lazy keto” may be easier than regular keto, but don’t count on getting the same benefits
- It’s chard season—here are 8 ways to eat it that go way beyond steaming
- 8 foods rich in magnesium that make for the perfect bedtime snack
- With 4-ingredient ‘fathead dough,’ you can make keto-friendly pizza and cinnamon rolls
- Instant Pot just released its own own air fryer—here’s how it compares to others
- These energy bites are the snack of choice for the healthiest people in the world
- 8 low-carb, high-fiber foods to load up on every day
- 8 eco-friendly clothing brands to give your wardrobe a totally chic (and sustainable) makeover
- Peloton trainer Rebecca Kennedy shares what a week of eating intuitively looks like
- 8 healthy cooking experts share the kitchen gadgets that are actually worth having
- You’re probably not getting enough potassium, so make sure these 7 foods are on your grocery list
- Here’s how to eat healthy at Denny’s, according to a registered dietitian
- Being an ally to the LGBTQ+ community is so much more than wearing rainbows in June
- I tried a brain-boosting twist on the Mediterranean diet for better concentration—here’s what happened
- 8 low-sugar fruits that won’t leave you with a sugar high
- From Weight Watchers to WW: How the global weight loss company is evolving into a full wellness brand
- 15 healthy hotspots to checkout next time you’re in Atlanta
- Is fashion’s latest obsession with cowboys just channeling the Wild West energy of today’s cultural climate?
- There’s now an official start date to cuffing season (and hey, you’ve got time)
- Trading your old clothes in for cool new ones is a dream fashion brands are making a reality
- Patterned tights are the only thing your legs need to take your summer dress obsession in to fall
- How to finally stop pesky razor bumps in their tracks
- Here’s what your gas says about your health
- Chamomile tea seems snoozy, but it could actually be a sick-day secret weapon
- Is tofurky actually healthy?
- The resurgence of workwear is giving rise to a whole new generation of Rosie the Riveters
- You know you have a flawless poop when when the tissue is clean post-wipe
- If you need me, I’ll be at Costco getting *all* the pricey beauty products for way less
- Nicole Kidman and Keith Urban have a morning ritual, and it’s honestly so adorable
- How to shop Ulta Beauty’s Black Friday sale like a beauty editor
- I was consistently airborne for 3 days and this product saved my dry skin
- The easy food hack that could keep your stress levels in check
- A new earring trend that’ll have you seeing red
- Here’s How This Urban Oasis is Paving the Way for Wellness in Miami (Plus What to do When You Visit)
- 11 decorative candles that are too cool to burn (which makes them the healthiest kind)
- Pass the trail mix because this new fashion trend is all about embracing great outdoors vibes
- 12 pairs of comfy jeans that’ll convince you to leave the stretch for your workout
- What to get your fitness-obsessed friends who seemingly have everything
- This is What Actually Happens to Your Gut When You’re Stressed Out
- Timber! Your yoga mat could be actively sabotaging your balancing poses
- 10 places sneakerheads actually shop at in New York City
- 5 major reasons why sleeping next to your S.O. is so freaking hard
- A doc explains how to get those tiny bumps on your tongue to go away
- Here’s exactly how to care for your new snake plant, according to someone with a green thumb
August 17, 2019 at 02:01AM by CWC
My plant obsession has gotten a little out of control over the past couple years. Greenery graces every corner of my apartment—on shelves, in big planters on the floor, on my dresser. I’ve got an urban jungle, and I love it. But even with all the different species I’ve collected, one of my favorites will always be the trusty snake plant.
While some plants are pretty fickle—dying if you even slightly overwater them or don’t give them enough light—sansevieria, better known as the snake plant due to its reptilian leaf pattern and shape, are basically the cockroach of the plant world. And I mean that as the biggest compliment. Although they’re much prettier than the insect to look at, they’re just as tough. Even through the long, dark days of winter, my little guy has never wavered. In fact, somehow he keeps on thriving no matter the conditions, happily sprouting new leaves year-round.
“The snake plant is a great option for beginners for a two big reasons,” says Erin Marino, director of brand marketing at The Sill. “First, it’s technically a drought tolerant succulent. This means you’ll be watering it less frequently than other common houseplants, and when you forget a watering (or two!), it’ll be fine. Second, the snake plant is also low light tolerant. Although snake plants prefer medium to bright light, they can tolerate lower light levels than other common houseplants. This means you can pretty much stick it in any room of your room, as long as there’s a window that receives natural light, be it bright, moderate, or low.”
Even though snake plants are definitely one of the easiest plants to care for—making them especially great for beginners!—there are still some important care tactics to keep in mind if you decide to bring one home.
These 4 snake plant care tips will have your plant thriving
1. Make sure the pot has proper drainage
Snake plants aren’t too picky about their soil: Marino says general indoor potting mix should be fine. But when it comes to the pot situation, having a drainage hole is super important. If they get too soggy from being overwatered or water pools at the bottom of the pot, it could result in root rot.
“If you have a heavy pour with your watering can, I recommend opting for a planter with a drainage hole and saucer,” she says. “If you want to opt for a planter without drainage holes—maybe you have something existing at home—you can line the bottom of the planter with a generous layer of lava rocks to provide a spot for excess water to pool into, away from your plant’s roots.”
2. Find the optimal lighting situation
Sure, snake plants are fine in low light situations. But do they love it? Well, that’s a different story. If you want your snake plant to grow like crazy, your best bet is giving it a little more sunshine.
“Often positioned as a ‘low light plant,’ snake plants actually prefer medium to bright indirect light. That being said, they’ll tolerate low light if they need to,” Marino says. “There’s a reason you see snake plants in a multitude of different spaces, from restaurants to doctors’ offices: They’re hardy and can tolerate a wide range of conditions. If you can give your snake plant medium or bright indirect light, awesome. If you’re looking for a plant for a low light spot in particular, that’s fine too. Your snake plant might not thrive there, but it’ll most likely survive—especially in comparison to other common houseplants.”
3. Don’t overwater your snake plant
Snake plants are succulents, and that means you don’t need to water them near as often as you would some of your other houseplants.
“Exactly how often you water your snake plant will be largely dependent on how much light it’s receiving, as well as what time of the year it is,” Marino says. “Generally speaking, more sunlight and spring/summer means watering more frequently, while less sunlight and fall/winter means watering less frequently. My snake plants receive moderate to low indirect light and need to be watered about once every three to four weeks. I usually look for signs of thirst before watering, and for snake plants those signs are visibly wrinkling and/or curling leaves.”
4. Be aware of potential pests
The quickest way to ruin a plant mom’s day, hands down, is discovering your baby has been affected by a pest that can seriously harm its health. “With snake plants, you have to watch out for overwatering and root rot before pests. However, they may get scale and mealybugs—especially if another plant in the home has them,” Marino says.
Another common pest? Spider mites, which spin webs and crawl around on the plant’s leaves and leaf joints. Once there’s an infestation, it doesn’t take long for them to damage or kill your houseplant due to sucking the sap out of their leaves. No matter which pest you identify, treat the affected plant as quickly as possible. Also make sure to quarantine them so the pests don’t spread to other plants.
You definitely don’t want to drink “worm tea,” but here’s why your houseplants will love it. Also, this is the easy mistake most people make when caring for air plants.
Author Tehrene Firman | Well and Good
Selected by CWC
- 6 types of insomnia exist, and each responds to a different kind of treatment
August 16, 2019 at 03:00PM by CWC
“Insomnia” is one of those buzzwords with which most of us wish we were way less acquainted. But alas, the persistent problem with sleeping that keeps us from falling and staying amid our dreams affects an estimated 50 percent of us. A lesser-known fact, though, is that the condition is actually something multifaceted and varied. That’s right—there are six types of insomnia that may be keeping you from accessing peak snooze.
First, to be clear, the clinical criteria for insomnia clarifies that it takes place when a regular lack of a good night’s sleep is messing with your ability to function normally. According to the International Classification of Sleep Disorders, difficulty sleeping can be considered insomnia when someone has “a persistent difficulty with sleep initiation, duration, consolidation, or quality that occurs despite adequate opportunity and circumstances for sleep, and results in some form of daytime impairment.”
Since there are different types of insomnia (and a person can suffer from different types concurrently) knowing the kind plaguing your lack of dreams is important intel for being able to effectively treat it, says neurologist and sleep specialist Kenneth Sassower, MD. Rounded up below are the types of insomnia doctors look for.
Learn about the 6 types of insomnia below, and how each is commonly treated.
1. Acute insomnia
Acute insomnia happens when a person has trouble sleeping, but it doesn’t last for three months or more, says sleep medicine specialist Aneesa Das, MD. This is usually different from having one bad night of sleep. Rather, it’s persistent and impacts some aspect of your life. “It has to be bothersome to you,” Dr. Das says. “If someone says, ‘It takes me an hour to fall asleep but it doesn’t bother me,’ that’s not [acute insomnia].”
Acute insomnia can often be the result of a stressor, like losing a loved one or taking on a new, intense job, says sleep-medicine researcher and neurologist W. Christopher Winter, MD, author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. The good news, he says, is that of all the types of insomnia, this one tends to resolve itself without any treatment.
2. Chronic insomnia
Difficulty sleeping can be classified as chronic insomnia when it happens at least three times a week, for more than three months, Dr. Winter says. And to clarify, Dr. Das adds that people with chronic insomnia can either have trouble getting to sleep or staying asleep.
“Difficulty sleeping can be classified as chronic insomnia when it happens at least three times a week, for more than three months.” —sleep-medicine researcher W. Christopher Winter, MD
Treatment varies, but Dr. Winter says sleep specialists generally recommend chronic insomniacs to undergo Cognitive Behavioral Therapy for Insomnia (CBT-I), a form of counseling that aims to reframe a patient’s perception of sleep.
Dr. Das says this can take effect in several ways, one being changing the patient’s perception of how much sleep they actually need. “People who have chronic insomnia often think, ‘If I don’t fall asleep tonight, the world is going to end.’ We work on changing that to ‘I’ve had insomnia before and I’ve survived. I’ll survive again,” she says.
Sometimes medication may be used to help along with CBT-I, but it’s usually just for a short time, Dr. Das says.
3. Comorbid insomnia
This form of insomnia happens as a result of some other underlying illness, Dr. Sassower says. That could mean struggling with anxiety or depression that keeps you awake at night, having acid reflux that wakes you up in the middle of the night, or struggling with back pain that makes it hard to fall asleep.
In the case of comorbid insomnia, you want to try to treat the underlying issue first, Dr. Sassower says. Once you do, the insomnia should clear up.
4. Onset insomnia
Onset insomnia is difficulty falling asleep in the beginning of the night. People with onset insomnia usually take more than 30 minutes to fall asleep, Winter says.
Onset insomnia may be treated with CBT-I or sleep-restriction therapy, Dr. Das says. Sleep-restriction therapy involves a sleep-medicine specialist determining how much sleep you’re actually getting compared to how much time you’re in bed. They then restrict the amount of time you’re in bed to the time you’re actually sleeping (within reason). So, if you’re in bed for 10 hours but only sleeping for six to seven of those, your doctor might recommend that you only be in bed for seven hours. If you’re still struggling, that time will be reduced even more. “Once the patient has consolidated sleep, you slowly stretch it out again,” Dr. Das says.
5. Maintenance insomnia
People with maintenance insomnia are able to fall asleep just fine, but they wake up in the middle of the night and can’t get back to sleep, Dr. Sassower says. Treatment for this varies, he says, but it often involves trying to pinpoint why you’re waking up in the night and then troubleshooting that. For example, it could be that you struggle with sleep apnea and your own snoring is waking you up, or maybe it’s whatever’s making you wake up to use the bathroom in the middle of the night. Learning to work with or around those hurdles can go a long way toward treating this type of insomnia, Dr. Sassower says.
People with maintenance insomnia can also benefit from doing more exercise, spending less time in bed, and urging their partner to treat any sleep problems that persist, Dr. Winter adds.
6. Psychophysiological insomnia
Sleep is obviously important and, if you’re having difficulty clocking in your hours each night, that reality alone can stress you out. People who worry about their sleep and, in turn, don’t get enough, struggle with psychophysiological insomnia, Dr. Winter says.
Often, relaxation therapies can help treat this, Dr. Das says. That could mean going through guided imagery to steer your thoughts to a comfortable place, like walking through the woods or floating in the ocean. “You work on controlling your thoughts so that your daily worries aren’t in your thoughts at bedtime,” she adds. Progressive muscle relaxation, where you tense and then relax muscles throughout your body, can also be helpful.
If you’re struggling with sleep, Dr. Sassower recommends your first order of business being to make an appointment to talk about it with your primary-care physician. If problems persist, ask about getting a referral to a sleep medicine specialist.
Now that you’re familiar with the different types of insomnia, learn how one editor cured hers by sleep training. Plus, everything you need to know about orthosomnia, the cultural obsession with hacking your sleep.
Author Korin Miller | Well and Good
Selected by CWC
- “Heavy carries” are the surefire way to get stronger without lifting weights
August 16, 2019 at 01:00PM by CWC
You’ll be hard-pressed to see me schlepping around with less than two bags at any given time. (Gym bag, purse, laptop bag… the list of bags really goes on and on.) But I tend to view this as an annoyance—I’ve grown to hate carrying things. Sometimes I’ll knock out some bicep curls with my heavy bags, sure—but I don’t really think of carrying stuff as a workout. Fitness trainers beg to differ.
“There’s nothing better than wrapping your hands around some heavy bells and just holding, marching, or walking,” says Samantha Ciaccia, a New York City-based trainer. Exercises involving these “holds” include the popular farmer’s walk exercise, which involves simply walking in a straight line while holding heavy weights in your hands. (Sometimes people do single-arm farmer’s walks for more of a focus on the obliques.)
This is functional fitness at its best, because while you can use kettlebells at your gym or weights at home, things like groceries and giant bags work just as well. “Farmer’s walks are beneficial because they’re simple and efficient, but help with core strength and total body coordination,” says celebrity trainer Paolo Mascitti. To do them properly, he says to make sure your core is tight, and shoulders are back and down away from your ears. “Keep awareness of your posture, and make sure you’re comfortable with the weight so it doesn’t compromise your form.”
As for what weights to carry, Ciaccia says to “go as heavy as you can hold.” Just make sure the weights aren’t pulling you down. So do as farmers do (but with kettlebells or dumbbells) and walk it out—and you’ll reap a load of benefits. “Farmer walks activate nearly every muscle group in the body,” says Mascitti. “They use your lats, core, arms, and legs—great for a full-body workout.” I can attest that I’ve tried the exercise before, and it’s sneakily harder than it looks. So maybe I have a newfound appreciation for my ability to carry heavy bags all of the time.
BTW, these are all of the surprising strength training benefits you didn’t even realize. And this is what fitness pros say about whether you should do strength training or cardio first when you hit the gym.
Author Rachel Lapidos | Well and Good
Selected by CWC
- Steal this psychologist’s script when a bad listener makes your blood boil
August 16, 2019 at 12:31PM by CWC
One of my pet peeves (and, oh, I have many, but this is at the top) is when someone asks me a question, I answer, and then they proceed to twist what I said to mean something else entirely. I tell them, for example, that my favorite flavor of ice cream is mint chocolate chip. And before I know it, they’re vilifying me for not giving Chunky Monkey its due adoration. (There are more serious examples of this, too—obviously.)
When this happens, I’m left stammering, arguing, trying to defend myself as my rage builds. And when a conversation escalates to an argument, nobody walks away feeling good. Which is why Nicole LePera, PhD, a holistic psychologist in Philadelphia, recently shared a better, mental-health-specialist-approved game plan.
In a recent Instagram post, Dr. LePera gives an exact script for what to say when a bad listener interprets your words worse than Siri. Just use one of these lines, and exit the convo gracefully.
1. “I’m not looking for you to agree with me.”
2. “We see things differently.”
3. “I can understand your perspective.”
4. “You might be right about that.”
5. “I appreciate you sharing your viewpoint.”
6. “Can we pause this conversation before we feel overwhelmed?”
7. Say nothing at all.View this post on Instagram
If you want to live an authentic life, you’ll have to practice being misunderstood. This is one of the most difficult things to practice, because we’ve evolved to need each other. Being misunderstood feels like danger to the brain. Our bodies respond. And yet, we need to find a way to be ok with it. A way to allow two different perspectives to exist within a space at the same time. I’ve had an insane amount of practice being misunderstood on social media. I stress that it’s a practice because it’s not until you practice sitting through it over and over again that you begin to be ok with it. Our core needs as human being are: 1. To be seen 2. To be heard So, being misunderstood cuts at our deepest wounds. Our egos can take over. We argue our points. We start to make subjective character statements. We become emotionally flooded by past painful experiences where being misunderstood meant lack of love. Soon, we’re engaged in a full time battle of the past (sometimes with a complete stranger.) As we heal, we gain emotional maturity. Emotional maturity allows us to understand: 1. We can have our own opinions without seeking agreements 2. We can disagree with another person’s opinion without needing them to see or own 3. A person is more than their opinion, in fact that’s an incredibly small part of who they really are 4. Criticism is feedback, not truth 5. Different, varied beliefs are a POSITIVE thing for the collective 6. We can engage with people, and we can also chose at any time to stop engaging 7. Truth is a subjective experience, and another person’s truth doesn’t negate my own What does being misunderstood feel like in your body? #selfhealers
This type of asymmetrical argument hurts so badly, Dr. LePera says, because we feel undervalued when we are ignored (willfully or not) or when our perspective isn’t given what we see as its true credence. “Our core needs as human being are to be seen [and] to be heard,” she writes on Instagram. “So, being misunderstood cuts at our deepest wounds.”
Which is why we try so hard to circle back and explain ourselves. But doing so when the other person seems to have cotton in their ears can cause us to spin into more of a tizzy. As we gain emotional maturity, Dr. LePera says, we learn that “we can disagree with another person’s opinion without needing them to see or own” and that “we can engage with people, and we can also chose at any time to stop engaging.” So if living your truth means kindly exiting a conversation with a bad listener, that’s your right. You hear me?
Author Kells McPhillips | Well and Good
Selected by CWC
- This ‘around the world’ plank series works every muscle in your core in just 5 minutes
August 06, 2019 at 10:42AM by CWCWhenever 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.Author Zoe Weiner | Well and Good Selected and Enhanced by CWC
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- Left side plank: Turning onto your left forearm, hold a side plank for 30 seconds.
- Left side plank dips: Raise and lower your hips on the left side, contracting your obliques. Repeat 16 times.
- Mountain climbers: Come back to your standard high plank, and take a slower tempo mountain climber for 30-45 seconds to finish.
- 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
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
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
1: Low-Carb Mexican Chicken Burgers – with a quick cooking video too. Do you like them spicy or mild?
2: The Famous ABC Keto Burger – now who doesn’t love avocado, bacon and chicken combo??
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?
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.
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!
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.
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
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.
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.
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.
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!
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!
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.
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.
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?
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.
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.
- 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.
- The art of completing a phone call with an automated voice system—without having a meltdown
July 21, 2019 at 06:00AM by CWCRecently, in the midst of step three of my health-insurance company’s automated customer service system to get my call directed to the correct department, I got sassed. “I’m sorry, you seem to have entered the ID number incorrectly,” the interactive voice response patronized. So I snapped back at what’s sure to be Siri’s demonic cousin: “You seem to be a dumb bitch.” Demonic Siri paused for a moment before continuing. “Okay, let me connect you with a representative.” But before that actually happened I had to hang up. It was time for therapy, because of course it was. I’ve been in steady battles with interactive voice response systems since I got on the birth control pill years and years ago—and my relationship with this techy monstrosity has been marked by nothing more significant than barrels of tears, skyrocketing cortisol levels, and expletives. Different brands use different systems with different voices, but in effect, they’re really all the same, and they manage to enrage me to equally high measures. ever dare to make a phone call? And do you think it feels good to know that a robot alone can raise my symptoms of anxiety? No! That’s just embarrassing. And to all the “helpful” reasons that interactive voice response systems are kept in place, I say BS. The reality is that they’re designed to keep you on hold. A company’s hope is you’ll get so frustrated jumping through these hoops that’s you’ll give up on your mission to ask for an adjustment on your cable bill or on fight an exorbitant insurance bill. So clearly, being able to navigate these anger-provoking phone calls is an important life skill—because stress and happiness (and, yeah, money). Below, learn exactly how to keep Demonic Siri from getting the best of you, with tips from a psychotherapist.Like, if could get what I need by simply getting online and navigating a website, do you think I would Continue Reading… Author Mary Grace Garis | Well and Good Selected by CWC
1. Be preparedNo matter how many times you’ve done this song and dance, you still end up digging your ID card out of your wallet or scouring your mail pile for your account number mid-call. That’s mistake number one. Before you pick up your phone, make sure you have your voice automated system survival kit right in front of you. Mistake number two? Expecting to receive fast service despite never having experienced such a thing before. “I recommend that individuals put aside at least twice the amount of time they believe it will take for the call so that they’re not rushed or don’t have to end abruptly and start the entire process over again,” says psychotherapist Jennifer Silvershein, LCSW.
2. Carve out timeI get it—you’re busy. To that point, you have three options for your method of attack: Option One: find a block of time to fight the interactive voice response system during your endlessly long workday. Option Two: Come home exhausted after your endlessly long workday and use your remaining energy to shriek “REPRESENTATIVE” into the void. Option Three: Compromise your weekend for such hellish tasks. So, clearly, all of these options stink, but if you have a lazy Sunday ahead of you, that might actually be the best plan you have. “Knowing that this process is not enjoyable for most people, I always encourage individuals to make these calls when they have nothing better to do,” says Silvershein. “That way it doesn’t bleed over into anything else in the day or just ruin your day in general.”
3. Create a soothing environment, and keep things in perspective“When you start feeling anger or frustration come over you, take a minute to reflect and realize that this call is a choice you’re electing to make, and that you can hang up if needed,” Silvershein says. “But also remember how good the achievement feels once you’ve conquered the automated system. A few ways to reduce the feelings of anger and frustrations could be taking deep breath, or making some tea, or putting on some relaxing background music.” Even though combating an interactive voice response system is exhausting, conquering it may ultimately better you because you’re completing your task at hand and also providing evidence to yourself that you can do anything. Silvershein says you can handle whatever little annoyances or frustrations come your way so long as you’re willing to endure the challenge. Personally, I’m willing to at least try because otherwise I’m down the $1,750 my health insurance company is trying to pry from my cold, dedicated, persisting hands. *Takes deep breaths, puts kettle on the stove, flips on “meditative” playlist* Related: Phone separation anxiety is a real thing. Here’s what to know about it. Plus, here’s why anxiety sometimes seems to get worse at night.
- Taking fish oil? Here’s how to make it more effective (and less burp-inducing)
July 16, 2019 at 02:00AM by CWCWant to learn why fish oil is a swimming addition to your diet? Watch the video. Taking a daily fish oil supplement is a lot like ordering a salad topped with raw onion and garlic: you (and anyone within spitting/kissing/talking distance to you) has to live with with smelly consequences of your choices for the rest of the day. If you’re physically burping the exhaust of the healthy fat-loaded supplement all day, every day, however, Tracy Lockwood-Beckerman, RD, host of Well+Good’s You Versus Food series, has some sage advice for keeping your friends around and making the most of your omega-3s. “Take the fish oil with a meal that has fats, like nuts, seeds, or avocado—my fave!—to help increase and promote better absorption,” the dietitian says in the most recent episode of the show. (Research published in the Journal of Academy of Nutrition and Dietetics found as much back in 2006.) When you wash the pill down with other things, your body better soaks up the benefits of the omega-3s, as well as DHA and EPA—the combination of fats that makes up the remaining 60 percent of the pill. If the fish-flavored belching persists despite your efforts, Beckerman says to stop fishing for success with your current brand of supplement and try another instead. Before you get hooked on fish oil supplements, it’s important to note that they should be an addition—not a replacement—to all the healthy fats in your life. “It’s called a supplement, meant to supplement your diet,” says Beckerman. You still gotta eat the sardines, salmon, flax seeds, and chia seeds, too. You’ll be doing your health a solid: The purported benefits for your skin, brain health, blood flow, and cardiovascular health are seemingly endless. (But more on that in the actual video!) Behind on You Versus Food, here’s Beckerman explaining the healthiest pasta options, and the 10 items Beckerman always adds to her cart at Whole Foods. Also, don’t forget to subscribe to our YouTube channel.
- 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.
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.
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.
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-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.
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.
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.
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.
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.
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.
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!
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?
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.
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.
Dr. Ebede recommends this drugstore gem that’s filled with exfoliating salicylic acid to quash those body breakouts.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
“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.
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’ 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.
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)?
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.
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.
Author Sarah Sarway | Well and Good
Selected by CWC
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