wellness foods

Why Cashews May Be Your New Go-To Nut

Whether you’re a health junkie, a nutrition coach helping others, or you’re simply looking to add to your healthy-snack repertoire, we think it’s safe to say that including nuts like almonds, walnuts, and pecans is great thinking. Nuts are as full of health benefits as they are delicious, and their crunch and versatility are next-level. But what about cashews? Those c-shaped, golden wonders that sometimes get a bad rap because the commercially packaged varieties contain added unhealthy refined oils and usually way too much salt. We say you should give them a try! (In their healthy form, of course.) Health Benefits of Cashews Like almonds, cashews boast an impressive list of nutrients. In fact, just an ounce of cashews supply you with: Protein (5 grams) Fiber (1 gram) Copper (67% of Daily Value) Magnesium (20% of DV) Manganese (20% of DV) Zinc (15% of DV) Phosphorus (13% of DV) Iron (11% of DV) Selenium (10% of DV) Thiamine (10% of DV) Vitamin K (8% of DV) Vitamin B6 (7% of DV) Cashews are low in sugar, rich in heart-healthy fats and plant protein, and they also contain antioxidants. Big win! So what does all this mean? Cashews may help regulate or enhance: Heart health Brain health Bone health Blood sugar levels Energy production Healthy weight management Strong immunity Cash in on Cashews Since cashews are delicious, they’re easy to add to most eating plans. And you don’t need large servings to make a big impact—just an ounce gives you all the nutrients listed above. Raw or Roasted? While there are far fewer studies on cashews than, say, almonds, prevailing research suggests that the roasting process may increase the cashew’s antioxidant profile. To make sure you’re not getting the extra oils and salt that can come along with packaged varieties, roast the cashews yourself at home. How To Roast Cashews Place cashews in a single layer on a baking tray and roast in the oven at 350°F until golden (about 10 minutes). Be sure to mix the nuts every 3-5 minutes so they don’t burn. You may also toss cashews into a skillet over medium heat for 3–5 minutes. To Soak or Not to Soak? Cashews contain phytates, which may make absorbing their vitamins and minerals more challenging for the body. Soaking the nuts overnight reduces their phytate content and may even make cashews easier to digest. It’s Go-Time! Here are Some Cashew Recipes To Try Today Now that we’ve got you convinced that adding cashews to your meal plan is a winning strategy (assuming you’re not allergic to tree nuts, which cashews are considered), here are some recipe ideas to get you started. Stir-fries Cashew toast like this delicious Kiwifruit version Iced drinks like this Iced Yerba Mate Cashew Latte Protein balls or energy bites made with cashew butter Cashew cheesecake You can also use cashews for: Soup, salad, yogurt, or oatmeal toppers Dipping sauces Venus Williams’s spicy cashew cream, which is a kicked-up, dairy-free version of sour cream Image: Shutterstock

Cereal Brands Are Reducing Sugar—All You Need To Know

File this under “sweet news” for those who are trying to limit added sugars in their diets: Many of the largest cereal manufacturers have attempted to upgrade their recipes to keep all the flavor but reduce the sugar content. Likely spurred on by a combo of the new nutrition labels (that now prominently list the grams of added sugars) and an overall increase in interest in more wholesome breakfast options, brands like General Mills, Kellogg Co. and Post Foods are reformulating some popular products to be lower in sugar. Here’s what we know and why this matters. RELATED: How to Satisfy Your Sweet Tooth Without Added Sugar How Much Sugar Do We Eat? The human body needs zero added sugars to survive. Our diets include natural sugars already, such as those found in fruit and dairy products, which will always earn our stamp of approval. Added sugars, however, should be thought of as a treat rather than a habit; an exception, rather than a rule. The new 2020-2025 Dietary Guidelines for Americans recommends that added sugars should be no more than 10 percent of total daily calories. This is equal to about 12 teaspoons of sugar. The World Health Organization, however, recommends less than 5 percent of total daily calories from added sugar, which is about 6 teaspoons of sugar. To translate this into nutrition label terms, 4 grams of sugar is equivalent to 1 teaspoon, so a serving of food with 10 grams of sugar has a little less than 2 ½ teaspoons. (Find out more about how much sugar you can eat in a day here, according to several health organizations.) So how do we stack up at the moment? The CDC says that the average American consumes around 82 grams (AKA 19 ½ teaspoons) per day, about three times the WHO’s limit and more than 50 percent more than the Dietary Guidelines suggest. Most of these come from sugar-sweetened drinks, snacks and sweets—all foods that don’t often come packed with many other micronutrients or health-boosting qualities. How Cereal Stacks Up Unlike candy and soda, cereal does come with some nutritious elements. Cereal is the number one source of whole grain, fiber, vitamin E, vitamin A, vitamin B12, vitamin B6, thiamine, folic acid, riboflavin, niacin, iron and zinc (whew!) for all Americans at breakfast, according to CDC data, and the Dietary Guidelines do say that while most cereals include at least a small amount of added sugars, whole grain cereals can be part of a well-balanced, healthful diet if total daily sugar intake stays below 10 percent of calories. (Again, you can get all the nutrients you need from whole foods with natural sugars and do not need any added sugars at all.) Ready-to-eat cereals are the most popular breakfast food in the U.S., and you can find at least one box in about 90 percent of homes. RELATED: How to Cut Sugar Out of Your Diet (For Real This Time) What’s New in the Cereal Aisle General Mills, for one, reports that they have steadily reduced the sugar in the foods they produce for the last 10 years. In kid-friendly cereals, for example, they’ve slashed about 16 percent of sugar content since 2007 and have trimmed all of their Big G kids cereals to less than 10 grams of sugar per serving. One way they’ve done so? By shifting some of the sugar inside the pieces into a smaller amount in the coating, which makes it still taste sweet since there is still sugar hitting the taste buds. General Mills also published a patent in 2017, to reduce the sugar in those coatings we mentioned, without changing their texture or appearance. The technique involves swapping the sugar or corn syrup for maltotriose and maltotetraose*, higher-intensity sweeteners. They estimated that this simple trade, over time, could lead to reducing the sugar content by 30 percent or more. Kellogg Co. and Post Foods have been trying to decrease the sugar and increase the vitamin D or fiber in some of their products, such as Fruity Pebbles, Cocoa Pebbles, Honeycomb, Froot Loops, Apple Jacks and Corn Pops. But, let’s call it what it is, these are still sugar cereals. Several brands are using cinnamon and vanilla—already common flavors in many recipes—to enhance the sensation of sweetness without any actual sugar. (This same trick works wonderfully in coffee, oatmeal, pancake and waffle batter and other homemade recipes, by the way.) It’s tough to say how the pandemic’s cereal boom and the increased interest in nostalgic snacks and comfort food will impact these changes, if at all, but it appears many cereal manufacturers are at least attempting to make sweet strides. This is not exactly an easy or quick process, though, since sugar does more than lend sweetness to a cereal. It also: Helps absorb moisture as the pieces bake so the texture remains crunchier longer even after the application of milk Aids in binding the ingredients together Offers a golden or brown hue Acts as a preservative to extend the shelf life *More research is needed to determine if or how the body processes these new sweeteners compared to sugar, so it’s important to proceed with caution when consuming these for the time being. Low-Sugar Cereals to Add to Your Shopping List Oatmeal, eggs and breakfast salads will always be solid a.m. options to kickstart your day in a healthful way. But when you’re crunched for time or feeding a family of picky eaters, we realize that—even processed cold cereals—may need to be part of one’s diet. The cereal industry continues to evolve. As it does, be sure to keep a keen eye on the nutrition label (not just on sugar, but on all ingredients). Here are some ready-to-eat cereals with less than 8 grams of sugar (less than ⅓ of the WHO recommendation): Mom’s Best Toasted Wheatfuls Cereal: 0 grams total sugar, 0 grams added sugar ($3.29 for a 24-ounce box, Instacart) Arrowhead Mills Puffed Corn Cereal: 0 grams

Easy-to-Digest Foods to Add to Your Diet (That Also Happen to Taste Amazing)

We’ve been there, felt that: A grumbling, upset stomach that’s practically uttering “oh no…” after you eat. Whether it’s due to the stomach flu (AKA acute gastroenteritis), food poisoning, a digestive disease (something 60 to 70 million Americans struggle with, according to the National Institute of Health), pregnancy or just feeling queasy, it’s tough to stomach the thought of eating anything. But your body needs calories to fight off any bacteria or viruses—not to mention to fuel your brain and body for daily activity—so it’s important to try to at least eat a few mini meals throughout the day even when the last thing you want to think about may be food. Adjusting your diet to feature plenty of fluids plus softly-textured, bland, lower-fiber nutritious foods should allow you to ease back into your regular diet as you heal. Avoid spicy items, high-fat or fried foods, anything super-acidic (such as citrus, vinegar or tomatoes) and as always, artificial sweeteners. If you’re noticing signs of severe dehydration (high heart rate, low blood pressure, very dark-hued urine or confusion), your abdominal pain is sharp or severe or if your symptoms last 7 days or more, check in with your doctor. RELATED: Could the Low-FODMAP Diet Transform Your Digestion? 7 Easy to Digest Foods to Add to Your Diet If Your Stomach Hurts Oatmeal Its soft texture and mild flavor profile make oatmeal an easy-to-digest food even though each cup does pack in 5 grams of fiber. Try cooking it with water (psst…here’s your complete guide for how to make oatmeal at home) to keep the fat content low, and seek out a gluten-free brand if needed. Since quick oats are slightly more ground down and in smaller pieces than steel cut, quick oats will likely be your best bet. Ripe Bananas Any kind of banana offers a healthy dose of carbohydrates, potassium and other micronutrients, but seek out yellow or yellow with a few brown spots instead of an under-ripe green banana for the most stomach-friendly option. With a soft texture and natural sugars that can boost energy, a banana can work wonderfully on its own as a snack or sliced atop that oatmeal. RELATED: Are Your Healthy Habits Being Blocked By Digestion? Saltine Crackers Mom was onto something when she gave you a sleeve of saltines when you were home from school with a stomach bug. Low in fiber, bland and easy to digest, these crackers are often recommended for pregnant women who have signs of morning sickness. Just be sure to only chow down on these if textured foods are appealing. Soup Warm liquids can not only be hydrating—which is crucial if you’re experiencing diarrhea or vomiting—but can also be comforting in times of sickness. Try a mug or bowl of bone broth or smooth, low-fat, not-too-spicy soup such as chicken soup for some electrolytes and a bit of protein. If you’re sipping on or spooning something made with real animal bones, you’ll likely score some collagen, too, which may help bolster the lining of your stomach to reduce inflammation. Cooked Vegetables Yes, most vegetables are rich in fiber, but once cooked, they become a lot easier to digest. Try steamed spinach, roasted pumpkin or mashed butternut squash for a low-acid nosh that delivers a lot of vitamins and minerals per bite. RELATED: 10 Foods That Help You Poop Hummus As long as you don’t buy or make a five-alarm chile-spiced version, this fairly-low-fat and low-fiber dip can make a great easy-to-digest food to enjoy as a snack alongside basic crackers or white pita wedges. Hummus is an easy, affordable source of all of the macronutrients and it’s a cinch to find a store-bought option that’s tasty and actually good for you. Stick to plain, garlic or lemon for a mildly-flavored mini meal. 0 Percent Greek Yogurt Dairy is typically on the “steer clear” list when discussing easy-to-digest foods. However, if you’re not lactose intolerant, low-fat or non-fat Greek yogurt is a stellar snack, especially if you’re taking antibiotics for your stomach woes. In addition to protein, Greek yogurt with live active cultures also delivers probiotics, which may promote gut health and could assist in rebuilding the microbiome’s good bacteria that the antibiotics cleared out along with the foreign invaders. (photo credit: Shutterstock)

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.