Better Sleep Starts at Dinner

Many of us are trying out new things on the regular with the hopes of calming ourselves before bed and getting a sounder night’s rest. We turned off our electronics 30 minutes before bed, we dimmed the lights, stopped sipping coffee after noon, and even sprayed our pillows with lavender. But, some of us are still struggling to get those zzz’s.  What if we were to tell you that there are certain foods that may help us sleep better? Well, science has shown us that getting better sleep can start at dinner. Tryptophan for example is an amino acid that encourages the release of sleep hormones, and is found in some of the foods you love. How you eat also matters. Digestion slows when you’re laying down causing you to be uncomfortable when trying to go to bed on a full stomach. So eating a large meal late in the evening can also have an affect on your shut eye.  To help you reap all the snoozing benefits, we’re sharing eight of the top foods (with recipes!) to add to your evening. Plus, the four things you’ll want to avoid.  Eat up and you’ll be having sweet dreams before you know it.  SLEEP AND WEIGHT Before we dig into what you should be eating, here’s a little breakdown on how sleep affects your weight. A third of US adults report they do not get the recommended 8 hours of sleep a night. Studies show that the less hours of sleep you get, the higher your risk is of obesity. Why? It all has to do with your hypothalamus, the region of the brain that stimulates appetite and promotes fat storage. Leptin is a hormone that suppresses appetite and ghrelin is one that regulates hunger and food intake. Sleep deprivation lowers the levels of leptin and increases the levels of ghrelin, which may cause us to eat more.  FOODS FOR BETTER SLEEP Almonds + Cashews: These go-to nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department.  Eat Empowered: Cucumber Avocado Nori Rolls with Cashew-Carrot Dipping Sauce Apricots: Not only pretty (and a Nutritious Life favorite color!) and deliciously tangy-tart, they’re chock full of vitamin C which can help relieve stress. Vitamin C-rich foods have been shown to help your body recover faster from stress, and fewer rattled nerves may mean a mellower slumber.  Eat Empowered: Apricot Dijon Glazed Salmon Asparagus: These green stalks are famous for helping us cleanse but they are also high in folate. Folate is essential for a healthy cardiovascular system and has been linked to anxiety and mood regulation, both which can affect our slumber.  Eat Empowered: Truffle Roasted Asparagus with Shallots Bananas: Sweet and creamy, this fruit is a source of melatonin, a sleep hormone, as well as potassium, which helps normalize heartbeat.  Eat Empowered: Chicken with Banana Curry Cheese: Particularly swiss or cheddar, cheese is a good source of tryptophan. Tryptophan is an amino acid that encourages the release of melatonin. The hormone melatonin helps to decrease the time it takes to fall asleep, increases sleepiness and may also increase the amount of time you spend asleep.  Eat Empowered: Bowtie Mac and Cheese Nutmeg: The smell screams “apple pie,” but researchers have shown that nutmeg improves blood pressure and cholesterol levels, and it’s also earned a reputation as a home remedy for menstrual cramps and anxiety.  Eat Empowered: Nutmeg Shrimp and Spinach Pasta Skillet Tart cherries: Considered a symbol of immortality in ancient China, this fruit is loaded with anthocyanins, an important type of antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels. But they’re sleeping beauties, too, since cherries are a natural source of melatonin. Eat Empowered: Chipotle Cherry Pulled Pork Oatmeal: Oats contain more tryptophan per serving than turkey, the food famous for making you sleepy. This amino acid is converted to the feel good and sleep controlling hormone, serotonin. Not only that, but just one cup provides you with 60 mg of magnesium. If you have trouble quieting down your brain at night, a lack of magnesium might be to blame. Optimal magnesium levels are needed for getting your best sleep. Eat Empowered: Mushroom and Herb Steel-Cut Oat Risotto FOODS TO AVOID High fat meals: Heavy meals loaded with unhealthy fats and refined carbs, have been shown to cause disturbances in the sleep/wake cycle and disrupt the body’s natural circadian rhythms and make it more difficult to fall asleep. Added sugars: The sweet stuff will affect blood sugar levels, giving you a short burst of energy, before a large drop. As blood sugar levels fall, sleep can be disrupted in the middle of the night. Caffeine: That cup of coffee at night may cause insomnia and restlessness. Try to avoid soda, coffee, tea and chocolate after 12:00 p.m. Alcohol: Alcohol may help you fall asleep faster, but the quality of sleep through the night will be impacted for the worse and you’ll likely wake up feeling groggy.  (photo credit: Shutterstock)

8 Best Protein Powders

We love a smoothie. It’s a quick way to add more fruits and veggies (aka nutrients!) to your day. In addition to your go-to greens and berries, adding a scoop of protein powder to your favorite flavor combination can be the extra boost you need to help with muscle repair post-workout, curb cravings and keep you satisfied longer.  There are hundreds of brands and different types of protein powder on the shelves. There’s soy, pea, brown rice, whey and even hemp. With so many options, it’s hard to know which one is the right one for you? Amirite?  There are a few things to keep in mind when purchasing protein powder. You’ll want to avoid powders made with low-quality protein and a laundry list of unhealthy additives. Instead, look for a short ingredient list that is free from unhealthy artificial sweeteners and additives. In order to get the most out of your protein powder, you’ll also want to make sure it contains all nine essential amino acids your body needs to make protein.  We’ve rounded up seven protein powders that pass the test when it comes to simple, clean ingredients, and quality protein. Whether you want animal protein, something plant-based, or dairy-free, there’s a nutritious and tasty option you’ll feel good about scooping.  Life’s Abundance Chocolate Plant Protein Powder There’s no need to mask the flavor of your protein powder when you have this super delicious chocolate option. Created by Nutritious Life’s very own Keri Glassman, you can be confident you’re getting nutrient-rich, plant-based protein in every scoop. Enjoy the chocolate protein powder in this antioxidant-rich Chocolate Cherry Smoothie. Chocolate not your thing? Don’t worry, Keri’s vanilla version is just as tasty.  Less Naked Whey Vanilla Protein Powder Whey protein is a popular choice when it comes to protein powders, and for good reason. This milk protein is loaded with branched-chain amino acids (BCAAs) that are quickly absorbed and ideal for building muscle post-workout. Unlike some whey proteins, this one is made with only three ingredients including 100% grass-fed, pure whey protein, vanilla, and organic coconut sugar. Try adding this powder to our gut-friendly Raspberry Oat Smoothie for a satiating protein boost.  Tera’s Organic Pure Bourbon Vanilla Whey Protein Try this whey protein if you want a powder that’s both effective and delicious. Organic and ethically-sourced from small family farms in Wisconsin, you can be confident you’re getting quality, clean protein in every scoop. Add Tera’s Whey Protein Powder to this antioxidant-packed Banana Spinach Turmeric Smoothie for an extra dose of tasty protein. Sunwarrior Warrior Blend Mocha Protein Powder Plant-based? No problem. Organic, fermented pea protein, goji berry, and hemp protein combine to provide a full amino-acid profile and muscle-building BCAAs without any need for animal protein. Use this satiating protein powder with our Frozen Hot Chocolate Smoothie for a decadent post-workout treat. Garden of Life Raw Organic Vanilla Protein Powder This protein powder is the overachiever of the group. You’ll find not one or two, but 13 plant protein sources listed on this 100% vegan and organic ingredient list. On top of the 22 grams of protein, you’ll also get probiotics and the fat-soluble vitamins A, D, E and K. Start your day off right by enjoying this powder in our creamy, nutritious Avocado Banana Smoothie.  MRM Nutrition Egg White Vanilla Protein Powder Is there anything eggs can’t do? This quality protein can be scrambled, baked, boiled, and now added to your daily smoothie, too. Egg whites are flavored with vanilla and sweetened with stevia and monk fruit to create a tasty protein powder that’s ideal for anyone avoiding dairy and also looking for animal protein. Stay fueled all day long by adding it to this Strawberry Veggie Smoothie. Isopure Zero Carb Unflavored Protein Powder If you’re looking for all-day protein, then this whey protein powder is for you. Thanks to its undetectable flavor, you can add this protein powder to smoothies, baked goods, soups and sauces. Enjoy 25 grams of pure protein without any added sweeteners, flavors or colors. We think this protein powder will blend seamlessly into our delicious Gut Health Smoothie.  Ascent Micellar Chocolate Peanut Butter Casein Powder Recover and build muscle while you sleep with this delicious casein protein powder flavored with chocolate and peanut butter from Ascent. Unlike whey (the other milk protein), casein is more slowly digested and provides a sustained release of amino acids that’s ideal for before bedtime. Made with simple ingredients, you’ll get 25 grams of protein and muscle-building BCAAs in every scoop. Take this Chocolate Post-Workout Smoothie to the next level with Ascent’s Native Fuel Micellar Casein Powder.   

5 Underrated, Nutritious Root Vegetables to Add to Your Diet

Sweet potatoes and carrots steal the spotlight, but there are many other amazing options if you dig into the dirt.

5 Heart-Healthy Foods You’ll Really Love

Heart-healthy foods are the most important foods you can eat. There’s no way to explain it other than to say your heart is the heart of your body. It’s so important it is the metaphor used to explain how important other things are. What else could beat the power of pumping blood to sustain life? Plus, heart disease is still the leading cause of death for both men and women in the US, so embracing habits that reduce your risk is a really good idea. Here’s what you can do: avoid foods that harden arteries and block blood flow (like fried foods and trans fats) and fill your plate with produce and whole grains. These five heart-healthy foods, in particular, have major circulatory cred. 5 Heart-Healthy Foods 1. Salmon Wild salmon is rich in omega-3s, fatty acids that are associated with reducing various risk factors linked to heart disease, like high triglycerides, high blood pressure, and blood clotting. 2. Almonds Research has shown almonds are associated with lowering levels of bad LDL cholesterol, a marker linked to heart disease. 3. Tomatoes Tomatoes contain lycopene, a natural carotenoid that’s been associated with a reduced risk of cardiovascular disease in many studies. That may be because it affects risk factors like blood pressure and chronic inflammation. Tip: Cooked tomatoes contain more lycopene than raw. 4. Berries You’ve probably heard blueberries and strawberries are one of the best sources of antioxidants. Studies have also shown they may protect heart health on many different levels. 5. Whole grains Fiber found in whole (and ancient!) grains is great for your heart. In fact, a research review of 45 studies found eating three servings a day could reduce your risk of heart disease by 22 percent.

10 Smart, Healthy Ways to Lose 10 Pounds

We don’t talk about weight loss often. Instead, we embrace the idea that if you live a well-rounded nutritious life 24-7, a healthy weight will naturally follow. But no matter the approach we preach, everyone wants to know how to lose ten pounds. Look, we get it. Maybe you had a particularly stressful month, leading to sky-high cortisol levels and overeating. Maybe you went on the Italian vacation of a lifetime and decided pasta was going to be a main food group for that period of your life (duh). Or maybe you’ve simply been sticking to healthy habits but still feel like there’s just a little bit of extra weight that won’t budge. The fact is: there’s nothing wrong with setting out to drop a few pounds if you do it in a healthy way while respecting your body. But crazy diets that lead to yo-yo dieting are not the answer; the key is figuring out how to lose 10 pounds without losing your sanity, self-esteem, or social life. Try these 10 steps, first. How to Lose 10 Pounds the Healthy Way 1. Learn to calculate your Hunger Quotient. Learning how much to eat by listening to your body is key when it comes to losing weight. I teach my clients to rate their hunger using the ‘Hunger Quotient.’ This is the number (related to a feeling) that describes how hungry you truly are. You want to aim to be between a 6 and a 4 at the beginning and end of your meals and snacks. A 6 is “slightly hungry” and a 4 is “slightly satisfied.” When you skip meals and snacks during the day, your HQ gets thrown off, and you end up making poor food choices and overeating. 2. Set and stick to a bedtime. When you sleep more, you simply have less time to eat, and studies have shown you may also make better food choices. But it’s deeper than that. Those who are sleep deprived have higher levels of ghrelin—a hormone that stimulates appetite—circulating in their blood, which causes an increase in hunger. In other words, your body’s hormonal response to being tired is to tell you to eat more. Give it a rest, instead. It’s really just as critical as choosing kale over cookies. RELATED: The 4 Most Convincing Reasons You Really Need to Get More Sleep 3. Put orgasms on your to-do list. Ok, maybe not literally, because that may take some of the magic out of it. But when you have sex—and orgasms in particular—your body releases a hormone called oxytocin. Oxytocin chills you out and reduces levels of cortisol, the stress hormone that makes you hold onto belly fat. So not only will you feel amazing, you can write off time in the sheets as part of your weight loss regimen. (And don’t forget the fact that you don’t need a partner to take advantage of this happy tip.) 4. Start your day with water and drink it consistently. Drinking water is important for all cellular functions, and hydration aids in weight loss. One reason? That 3:00 pm slump may actually be due to dehydration, but many people confuse thirst for hunger and end up eating extra calories. Aim for 64 ounces a day. 5. Eat your veggies first. During meals, fill up on greens first. They’re packed with fiber and water volume, both of which help you to stay full and regular. So, you’ll find that you naturally begin to eat less of other less healthy food groups. Greens are also high in antioxidants, which fight inflammation, that nasty process linked to obesity. Foods high in the antioxidants vitamin C, E, and beta carotene—like greens!—may even help reduce fat storage by regulating your body’s use of the hormone insulin. RELATED: The 5 Most Filling Vegetables 6. But also prioritize protein and fat. Studies show that eating protein for breakfast may help increase how satisfied you feel throughout the day and help prevent nighttime noshing. It also helps build muscle, and more muscle means more fat burning. Fat, meanwhile, also helps you burn fat! Portion control is key, but be sure to get about 30 percent of your calories from fat, and eat it consistently throughout the day. 7. Meditate. Diet and exercise are important but if stress is throwing your hormones out of whack, you’ll still be out of luck in terms of weight loss. Prolonged excess stress not only causes an imbalance in your hormones which can lead to weight gain, it can also lead to emotional eating. Meditating, even for just five minutes a day, has been shown to reduce anxiety in really impressive ways. RELATED: 3 Reasons Stress is Tied to Weight Gain 8. Exercise regularly, but don’t overdo it. Set a workout schedule that fits into your life (i.e. you’ll actually stick to it!) but that doesn’t leave you exhausted and starving, AKA ready to emotionally overeat. Doing High Intensity Interval sessions seven days a week, for instance, will just send you off a cliff and stress your body. Instead, alternate high-intensity workouts with rest days and lower intensity forms of exercise like LISS Cardio and yoga. 9. Make friends with a foam roller. Most people ignore their lymphatic system, but it needs to function efficiently for the rest of your systems to work well. Pros like Lauren Roxburgh say that stimulating lymph—by foam rolling regularly, for instance—gets rid of waste buildup that may be causing your body to hold onto weight. While there isn’t a lot of research indicating a direct link, research does also show foam rolling affects the nervous system, stimulating a relaxation response—and you know what we said earlier about how crucial stress relief is here. 10. See yourself succeeding. Finally, your mind is a pretty powerful tool. If you start out assuming you’ll never figure out how to lose ten pounds effectively, you probably won’t. Try using visualization to picture yourself happy, at a healthy weight, thriving in that beautiful

The Plant-Based Milk Primer

If the “Got Milk?” campaign ran today, many people would answer that question with a resounding no. But while the white mustache look may have gone out of style, plant-based milks are more popular than ever. RELATED: Why Whole Milk Is Better Than Skim And whatever the reason you’ve decided to ditch dairy—from forgoing FODMAPs to veganism—you may need help navigating the now diverse options for milk that isn’t milk. First, the easy, big picture advice: we tend to reach for nut milks or coconut milk because of the naturally occurring nutrients in the base ingredients—like the minerals in almonds and healthy fats in coconut. But because these are not just whole foods straight from a cow, you have to be more vigilant about added ingredients like sugar and preservatives. Look for ingredient lists that primarily feature real food and only reach for the “unsweetened” versions. Better yet: Making your own nut milk at home is super simple and fast (more on that soon!). Here are fast facts about each alt-milk to consult when you’re deciding which may be right for you. Plant-Based Milks, Compared Almond Pros: The main ingredients in almond milk are almonds and water, both of which your body loves. Almonds contain healthy fats and important minerals like calcium and iron. Made at home, it’s generally a clean, healthy, deliciously nutty addition to any diet, and it’s the easiest to find at the grocery store. Cons: Almond milk contains very little protein compared to other options. There are also very few almonds in that packaged carton, so most of the vitamins and minerals you see on the label are added via fortification (which isn’t necessarily bad, it’s just not as good as getting them from whole foods). Finally, it’s often made with carrageenan, an additive that can be hard to digest and may cause inflammatory responses in some people (although you can find brands without it if you look). RELATED: Is Almond Butter Actually Healthier Than Peanut Butter? Cashew Pros: Cashew milk is similar to almond in many ways, since cashews contain similar healthy fats, vitamins, and minerals (including stress-fighting zinc!). It has a similar yummy, nutty flavor with a slightly creamier texture. Major win: It’s the easiest to make at home, since it doesn’t even need to be strained post-blending. Cons: Again, like almond, it’s low in protein, so don’t consider it a cow’s milk replacement. Coconut Pros: You’ve probably heard about the healthy fats in coconut oil, and coconut milk is filled with them, too. It’s also rich in important B vitamins and minerals like iron and calcium. It’s the creamiest of the alt-milks, so lots of people love it in coffee (and for rocking a classic milk ‘stache). Cons: If you’re buying the canned kind, all of that good fat means it’s very calorie-dense, so considering portion size is important. (No chugging, k?) But the kind sold in cardboard cartons alongside nut milks is more watered down, so the calories aren’t as big of a concern. Soy Pros: Soy milk is a winner when it comes to protein, and many people prefer the slightly thicker texture to nut milks. Cons: Soy is a complicated ingredient and many experts disagree on its health benefits and/or risks. The main thing to remember is that almost all of the soy grown in the US is genetically modified in order to be doused in Round-up, a pesticide linked to many nasty health issues. So, if love the taste and want the protein, be sure to go organic on this one to avoid that issue. RELATED: The Essential Guide to Plant-Based Protein Hemp Pros: Hemp has much more protein than the nut milks (but still slightly less than soy) and contains healthy omega-3s. Cons: Like almond, the packaged version often contains carrageenan, and most of the vitamins and minerals on the label are added via fortification. The flavor is also a little stronger than other milks and some may not love the grassy taste. Rice Pros: Rice milk is a little old school and doesn’t really compare to other alternative milks in the nutrition department, but it has one main benefit: it’s the least allergenic, so for those with allergies looking for non-dairy options, it could be a good pick. Cons: It’s low in protein, low in beneficial vitamins and minerals, and high in carbs. It’s also generally watery and bland. Overall, it just really doesn’t have much going for it.

Diets Decoded: The Mediterranean Diet

Is the Mediterranean Diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any) is right for you. We’ll explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life (with recipe suggestions). The One-Liner The Mediterranean Diet is inspired by the traditional diets of people who live around the Mediterranean Sea, particularly in Greece and Southern Italy. It emphasizes plant-based foods like fruits and vegetables, whole grains, and legumes, plenty of extra-virgin olive oil, and fresh fish. True followers focus on eating seasonally (although depending on where you live, the seasonal foods available may not exactly be those that are available near the Mediterranean). How you eat also matters: preferably with friends and family while enjoying red wine and each other’s company. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? What You Eat Tons of fresh veggies, some fruit, whole grains like brown rice, beans, and nuts. Fish and chicken are key, especially flavored with fresh herbs and spices. Dairy is included occasionally—in the form of fresh cheeses and yogurt—as are eggs. While pasta is a staple, it’s usually consumed in small portions at the start of a meal and freshly prepared. Picture a vibrant Greek salad with greens, juicy tomatoes, cucumbers, and feta tossed in EVOO and herbs and topped with a piece of grilled chicken or fish. RELATED: 7 Healthy Chicken Dinners That Actually Aren’t Boring What You Don’t Eat You generally stay away from processed, packaged foods made with added sugar or refined grains and oils. Red meat is limited to an occasional option (i.e. a few times a month), and you stick to olive oil in lieu of other cooking fats like butter and canola oil. Pros and Cons The basics of this diet mirror the basic principles of good nutrition: whole foods, tons of veggies, and healthy fats. (Win, win, win!) Its health benefits are also the most well-documented (of ALL diets, seriously) by research studies. It’s particularly powerful when it comes to heart health. It’s been linked to lowering heart disease risk factors like high LDL cholesterol levels and high blood sugar and to reducing heart attacks and death from heart disease. The diet may also protect your brain as you age. Bonus: the Mediterranean Diet recognizes the importance of enjoying meals (and a really nice bottle of red) with family and friends, which comes with additional mental health benefits. The only potential con is that it may be hard to recreate while trying to eat locally depending on where you live, and some of the benefits may stem from the broader Mediterranean lifestyle. (In other words, if you can move to a gorgeous, remote Greek island, we highly recommend it.) You can also overdo it: it’s easy to go a little overboard on portion size when picking at olives and cheese while sipping red wine. 3 Mediterranean Diet-Approved Recipes Broccoli Rabe Pesto Hummus Salmon and Feta Omelet with Asparagus Cucumber Feta Greek Yogurt Dip Next Up: Is the Paleo Diet healthy?

Are Sprouted Grains Really Healthier Than Whole Grains?

Q: Are sprouted grains healthier than whole grains? A: At a time when everyone is constantly arguing about whether grains can be part of a healthy diet (Whole grains provide fiber! Gluten is the devil!), sprouted grains generally wear a little crown of goodness, no matter where you stand. My general thinking is this: sprouted grains do have some intriguing benefits, so if you can go sprouted, you should. However, they’re probably not that much better for you than regular old whole grains. Here’s what you need to know. What are sprouted grains? Okay, first some grains 101. Grains are the whole seeds of plants. All seeds contain growth inhibitors that keep them from germinating until they’re settled in the soil and feeling cozy, with ideal temperature and water conditions. RELATED: A Modern Guide to Ancient Grains To sprout grains, companies (or home cooks!) create those ideal conditions, deactivating the growth inhibitors and allowing the seed to germinate (AKA sprout) just a tiny bit, so it’s essentially the baby version of a plant. That sprouted seed is then eaten whole (like sprouted quinoa or brown rice or milled into flour, like in bread made with sprouted grains; as opposed to regular whole grains that are just the seed before it’s sprouted. Why are sprouted grains healthier? First, sprouted grains may be more easily digested. When a seed first sprouts, enzymes transform starch stored in the endosperm (the part of the seed that’s essentially stored food for the plant) into simpler molecules that can be easily digested by the growing plant embryo. Since those molecules are easier for the plant to digest, many believe they may also easier on human digestion. Some research backs up that argument in certain grains, like barley.  Sprouted grains have also been shown to be higher in fiber and lower in gluten, which could help with digestibility (especially for those with gluten sensitivities!). RELATED: The Dos and Don’ts of Going Gluten-Free The most compelling science-backed argument for eating sprouted grains is that they’re straight-up higher in important nutrients. In addition to fiber, studies show sprouted grains may contain more essential amino acids and B vitamins, antioxidants, folate, and more. Those nutrients may also be more bioavailable. Just think: the seed is doing its best to make as many nutrients as possible available to the plant so it can grow, so it may also be helping your body out in the process. Some small differences in nutrient bioavailability have been noted between sprouted-grain and other whole-grain breads. Finally, sprouting significantly reduces levels of lectins—controversial “antinutrients” that may disrupt digestion—in whole grains. Is there a catch? All this compelling info may make you want to start swapping all of your grains for sprouted ones immediately, but it’s important to remember a few things. Most of these studies are small and the changes in nutrient concentrations are also small. In other words, a tiny bit of extra folate in your sprouted brown rice bowl may not make a significant difference on your long-term health compared to if you ate a non-sprouted brown rice bowl. If you have the chance to go sprouted, go for it! Sprouted grains are a healthy addition to any diet, as are whole grains. Just keep steering clear of refined, processed grains first and foremost.

7 Delicious Anti-Inflammatory Foods to Eat Daily

Knowing which foods cause inflammation and which foods are anti-inflammatory is one of the best ways to avoid illness and safeguard your overall health. (We know, it’s hard to have a conversation these days without the term “inflammation” coming up!) Picture this: chronic inflammation is like smoldering embers in a fire pit. When the wrong kind of fuel—AKA inflammatory foods that act like buckets of lighter fluid—is added, everything ignites and burns out of control, causing disease. Eating anti-inflammatory foods, on the other hand, is like stocking up on buckets of water to keep things from getting out of hand. And if ignition does happen, your body will be more equipped to fight the fire, since it’s got a supply of extinguishers—nutrients like antioxidants and organosulfur compounds—ready and waiting. RELATED: Inflammation, Explained: What It Really Is Supplements can help, too, but foods are generally more powerful since many contain several different anti-inflammatory components. (They’re the complete package!) Here are the seven anti-inflammatory foods you should add to your diet, now. 7 Anti-Inflammatory Foods 1. Extra Virgin Olive Oil Olive oil’s many health benefits are partially attributed to its ability to prevent inflammation. It contains oleic acid, a monounsaturated fat linked to reducing inflammation and is loaded with powerful antioxidants, the compounds that battle free radicals. Just be sure to reach for cold-pressed extra-virgin. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? 2. Garlic Organosulfur compounds in garlic have been found to inhibit inflammatory enzymes and to decrease production of inflammatory signaling molecules in the blood. 3. Broccoli This cruciferous veggie contains an antioxidant called sulforaphane, which has been shown to reduce levels of inflammatory compounds. It’s also linked to reduced risk of diseases like heart disease and cancer, which may be attributable to its anti-inflammatory powers. 4. Turmeric Trendy turmeric has a good reputation for a reason. It’s filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It’s like the Superman of anti-inflammatory foods. 5. Cinnamon In addition to its brain health and blood pressure benefits, cinnamon contains cinnamaldehyde, an antioxidant that inhibits expression of inflammatory compounds. RELATED: Why You Should Add Spices to Every Meal 6. Strawberries Strawberries are kind of a do-it-all anti-inflammatory food. They contain a trifecta of powerful antioxidants—vitamin C, anthocyanin, and glutathione. That’s likely why studies have shown eating them regularly can reduce inflammatory markers. 7. Apples Apple skins contain anthocyanins (that’s where they get the red color), antioxidants that reduce inflammatory responses. Just don’t peel your apple before taking a crunchy bite.

5 Healthy Recipes for Breakfast That Tastes Like Dessert

Okay, so you’re not a veggie omelet person. Not everyone is. Which is why we’d like to point out an important fact: sweet healthy breakfast options do exist. In other words, just because you’re eating well doesn’t mean you’re suddenly restricted to eggs-every-which-way and Greek yogurt. Sweet morning treats come in many forms; they’re not all Cinnamon Toast Crunch and chocolate croissants. That’s good news for you and maybe even better news for your kids, who likely would trade that savory avocado toast you lovingly made them for a Pop-Tart any day. Here, we share seven healthy recipes for breakfast dishes that taste like desserts. 5 Sweet Healthy Breakfast Options Pumpkin Flaxseed Pancakes With Pomegranate Maple Syrup GET THE RECIPE Coconut French Toast GET THE RECIPE Energy-Boosting Peanut Butter Bites GET THE RECIPE Peanut Butter Cup Oatmeal GET THE RECIPE Coconut Cookie Smoothie GET THE RECIPE

Diets Decoded: The Paleo Diet

Is the Paleo Diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any!) is right for you. We’ll quickly explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life (with recipe suggestions!). First up, going Paleo. The Paleo Diet The One-Liner The Paleo Diet focuses on mimicking how our pre-agricultural, hunter-gatherer ancestors ate as closely as possible, using foods available now. Followers say it will help minimize your risk of chronic disease (based on the premise that those ancestors didn’t suffer from the ones we now face) and lead to weight loss. RELATED: What the Heck is Inflammation and How Does if Affect my Health? What you Eat Meat from animals raised the way nature intended (i.e. grass-fed beef, pasture-raised chicken) wild-caught fish and other seafood, fresh vegetables and fruits, eggs, nuts, seeds, healthy oils like olive and avocado, and small amounts of raw honey and maple syrup. What You Don’t Eat Processed foods. Grains (not even the ancient ones are ancient enough)—so that means bread, pasta, rice, quinoa, crackers, chips, etc. Legumes are also a no-no, as are vegetable seed oils and refined sugar. The true Paleo diet also outlaws dairy, although many followers disagree and do eat foods like grass-fed butter and Greek yogurt. RELATED: Should You Take Probiotics? Pros and Cons Eating high-quality meats and fish with tons of veggies and no processed foods is basically a great formula for weight-loss and long-term health. However, too much of anything is …too much, and with all grains, beans and dairy off the table, Paleo eaters often end up leaning way too heavily on meat. How to eat Paleo as part of a Nutritious Life Go heavy on the veggies. For example, at lunch and dinner, make them three quarters of your plate, with one quarter occupied by meat—instead of the other way around. If you’re OK with just Paleo-ish, you could even replace a few meat dishes each week with a plant-based meal that incorporates legumes or Greek yogurt (cue the fainting of Paleo purists). Which brings us to my second point: there are few science-backed benefits to getting wrapped up in every nitty gritty ingredient in attempts to truly follow what your ancestors ate. I mean, there are now Paleo-approved packaged snacks, and I doubt cavemen were wandering the aisles of Whole Foods. If you take the basics and tweak them to fit your lifestyle, you’ll be better off. 3 Paleo Diet-Approved Recipes Green Vegetable Omelet Steak Salad with Lemon Dressing Sweet Potato Pie Cookies

How to Strengthen Your Immune System Every Time You Eat

Got a runny nose that won’t quit? If you’re wondering how to strengthen your immune system, here’s a simple strategy: add immunity-boosting foods to every meal. (Duh!) No, we’re not just talking about citrus fruits and ginger. In this video, we share nutrient-dense foods that may help you avoid getting a cold or the flu—and you may not have heard about their special powers before. You’ll meet the vegetable that has twice the vitamin C of an orange, discover which mushrooms are the best for your immune system, and find out whether chicken soup is really the effective remedy your Grandmother promised it was. Watch the video to get smart about avoiding illness—and recovering faster when you’re already sick—now. How to Strengthen Your Immune System With Food