Below, we’ll cover the basics of fortifying your gut while you’re on antibiotics. Plus: what you can do to promote gut restoration even further in the weeks and months thereafter.

How to protect your gut while you’re on antibiotics

Prioritize probiotics

Since antibiotics wipe out both good and bad gut bacteria, it’s common to experience digestive distress as you take them. “Studies show that taking a probiotic supplement can prevent upset stomach and diarrhea caused by antibiotic use,” says Bianca Tamburello, RDN, a dietitian on behalf of FRESH Communications. However, she and Greenfield both advise taking your antibiotic and probiotic at least a few hours apart so the latter has a better chance to survive.

Prioritizing foods with probiotics also get the green light. “While taking an antibiotic, eating probiotic-rich fermented foods like kraut, kimchi, and yogurt can help preserve gut health,” Tamburello says.

…And prebiotics

While you’re at it, Greenfield also suggests consuming prebiotics, which feed friendly bacteria. “If you take probiotics and prebiotics while you take antibiotics, you can prevent some of the damage being done by the antibiotic, which can help with gut recovery time,” Greenfield explains. Fortunately, there are plenty of healthy prebiotic foods to choose from—including but not limited to garlic, onions, and asparagus.

Be careful with high-fiber foods

It’s important to not only add things into your routine as you take antibiotics—but also consume a few others on moderation. For instance, while fiber is beneficial for your digestion and gut health at large, you’ll be better off saving fiber-rich foods for once you complete your Rx. “It’s recommended to avoid high-fiber foods while taking antibiotics because fiber may interfere with how quickly the antibiotic is absorbed,” Tamburello says. (This may be a bit confusing as many—though not all—fibrous foods are also prebiotic. Some high-fiber foods worth saving for your post-antibiotic regimen include beans and legumes.)

Make sure to chill out

Last but not least, lifestyle factors will also play a role in your recovery. “Decreasing stress and prioritizing rest while you are on antibiotics will help your gut be more resilient,” Greenfield adds.

Decreasing stress and prioritizing rest while you are on antibiotics will help your gut be more resilient,” Greenfield adds.

Tips to restore your gut after antibiotics

Once you finish your round of antibiotics, the standard tips and tricks for gut health apply. “After an antibiotic regimen is complete, eat foods high in probiotics, prebiotics, and fiber to restore the number and diversity of good gut bacteria and feed a healthy gut,” Tamburello says. “Probiotics increase the number of gut bacteria and promote gut balance,” while the last two “are especially beneficial when rebounding your gut health after a course of antibiotics.”

In fact, a 2019 study found that low-fiber diets exacerbated microbiota collapse and delayed recovery following antibiotic treatment, so be sure to rev up your fiber intake via veggies and pantry staples alike. “Most high-fiber foods have prebiotic benefits,” Tamburello reiterates, so they’ll typically offer two-for-one perks.

Further, Greenfield recommends eating a colorful diet rich in whole foods to promote the health of your microbiome. “Sunlight exposure helps balance circadian rhythm, which helps improve gut function,” she adds. “Since vitamin D can decrease gut permeability, adequate levels of vitamin D are important—ideally through sun exposure or supplementation.”

How long will it take to restore your gut after antibiotics?

Greenfield says that the answer to this question isn’t so simple to answer, as the research isn’t so clear-cut. Results will also vary based on which antibiotics you take, the specific bacteria strains measured, and similar considerations. That said, recent studies and reviews offer optimistic findings. Per a 2020 meta-analysis of 31 articles on gut microbiota and antibiotic use, “After cessation of treatment, gut bacteria recover, in most individuals, to their baseline state within a few weeks. Some studies suggested longer term effects from two to six months.”

“After cessation of treatment, gut bacteria recover, in most individuals, to their baseline state within a few weeks. Some studies suggested longer term effects from two to six months.”

In general, Greenfield says that the state of your gut and overall health before taking antibiotics will be highly influential in how quickly you’re able to restore your microbiome afterwards. “If you already had good gut diversity, the chances are the first round of antibiotics are not going to eradicate whole species of bacteria,” says Greenfield. “But if you already had weakened gut function, or have taken many rounds of antibiotics, the effects can be more damaging.”

Plus, additional factors that influence gut diversity—i.e., everything from your regular dietary and lifestyle habits, pre-existing conditions, medications, and stress levels—will inform your timeline for microbiome restoration.

To gain clarity and ensure that your gut health is trending in the right direction, Greenfield recommends getting a stool test done with a functional health expert. “I like to wait 14 days after taking antibiotics to test microbiome diversity. This gives us enough time to see what the bacteria look like after the antibiotic has been taken,” she says. From there, personalized protocols can lead the way and promote a greater abundance of the friendly bacteria your gut and greater health need to thrive.

With summer just starting, we caught up with Roy Elam, chef of Donna Jean, a plant-based Italian restaurant in Los Angeles, who revealed some of the top summer food trends to look out for to make the most of the hottest (literally) season of the year. From his top ingredient picks to easy ways to reduce food waste this time of year, Elam didn’t gatekeep anything from us—and all of his tips were crafted with plant-based folks in mind. Now who’s ready for a poolside nosh?

4 plant-based summer food trends to keep an eye out for, according to a chef

1. Using tons of fresh, seasonal ingredients anywhere and everywhere

While some fads emerge rather unexpectedly (Dalgona coffee—never forget), it’s easy to predict that seasonal ingredients are usually at the top of every chef’s summer food trends each year. After all, they tend to live by the motto that fresh is best. “For me, it’s always about what’s coming into season,” Elam says. This means that you can expect to find quintessential summer staples on most menus, like cucumbers, tomatoes, eggplant, and corn, to name a few. On the sweeter fruit side of things, he notes that you should expect tons of stone fruits, like peaches, nectarines, pluots, plums, and apricots.

That said, what’s seasonal and “best” will vary depending on where you are. “Find what’s growing around you. For instance, in Illinois where I’m from, there are lots of corn and soybeans… But once, I found ghost peppers in a rural area of the state, and they were delicious. I would really encourage people to search out things that are growing around them first,” Elam says. To that end, Elam partners with local farms to ensure he’s always featuring the highest quality produce at Donna Jean.

TL; DR? Always make the most of the freshest produce nearest to you as your first line of defense.

2. Smoking vegetables

Light and refreshing foods tend to be the way to go come summertime. However, Elam notes that one summer food trend he says he can’t get enough this year of is adding nuanced flavors to simple ingredients by smoking them. “I’m currently working on making a smoked beet hummus for the summer menu that adds just enough extra umami flavor to the whole thing,” Elam says.

But like most things in life, less is more, especially when it comes to smoking delicate summer produce. “Vegetables don’t like heavy smoke. Instead of using something like Mesquite, we’ll use something like apple or cherrywood,” he says. As such, Elam’s testing smoking beets using applewood, then mixing them with traditional hummus ingredients that yield a stunning Barbie-pink side dish. (You gotta see it for yourself!)

The good news is that home cooks don’t need any fancy-schmancy equipment to smoke fresh produce at home. To smoke foods, Elam uses a method called “hot smoking,” which involves cooking the food slowly to ensure the smoke flavor is infused into the food. Although you can technically do this inside your kitchen, Elam urges against it. Instead, he encourages folks to take advantage of the summertime weather and head outdoors. “We have a huge hood that’s pulling all of the smoke in the kitchen from our stovetop smoker, but I wouldn’t recommend doing it at home like this,” he says.

Instead, when at his house, he uses a propane burner setup outside and a few heat-safe pans. “I soak the wood chips for an hour, drain them, and put them in the bottom of a hotel pan. Then, I put a perforated hotel pan on top of that and a lid over it. Since the wood chips are kind of wet still, this will smoke and steam foods at the same time,” Elam says.

Then, the important thing is not over-smoking the food, which he says will make it bitter and inedible. “You just want it to be kissed with smoke nicely,” Elam says. For beets, an hour is more than enough.

3. Simplifying side dishes

In most cases, seasonal produce is already exploding with loads of delicious flavors (not to mention nutrients) on its own. As such, Elam urges folks to simply enhance the subtle flavors of the produce with delicate ingredients. For example, he pairs cucumbers with a light and refreshing marinade made of olive oil, salt, and lemon juice. Or, he’ll quickly roast eggplant in a pizza oven and pair it with a bomba calabrese sauce (a spicy hot pepper spread) for an explosion of flavor.

4. Using as much of every summertime ingredient as possible to reduce waste

For Elam, reducing food waste is also a huge priority at his vegan, plant-based restaurant. For instance, the chef has been working on a green onion project starring the stems, which he’s using to make green onion kimchi. Another experiment he’s testing out is drying onions and turning them into homemade onion powder (genius!).

Finally, if you find yourself at the end of the season or with too much produce that’s on the brink of going bad, Elam recommends fermenting or pickling them to preserve and prolong their shelf life.

Can’t wait to try? Learn how to make beet hummus ASAP:

While there are many types of antioxidants, which Mary Purdy, MS, RD, nutrition and sustainability advisor at Big Bold Health, calls a family of protective plant chemicals, an important group to know is carotenoids.

The Linus Pauling Institute at Oregon State University describes carotenoids as a group of more than 750 naturally occurring pigments (in red, yellow, and orange) that can be synthesized by plants and algae. Fruits and vegetables contribute the most carotenoids to human diets and one of the key players in offering us some serious antioxidant power.

Health benefits of zeaxanthin

Purdy says that one of the most important things to know about zeaxanthin is that, like other members of the carotenoid family, it gets converted to vitamin A in our bodies. While we often associate vitamin A with eye health—Purdy says research shows that carotenoids’ antioxidant properties can protect against visual fatigue, macular degeneration, and cataracts—it serves many other important purposes throughout the body. “Vitamin A is also essential for supporting immunity and preserving the integrity of our gut lining,” she says.

Research shows that carotenoids can help our bodies fight infections, in addition to improving gene regulation and angiogenesis—a process that helps us best deliver oxygen and nutrients to various tissues to promote healing and prevent illnesses of all kinds. A comprehensive review of research conducted in 2021 found that zeaxanthin also appears to help protect against neurological disorders due to its ability to fight off inflammation and oxidative stress, which can play a role in protecting against all sorts of other inflammatory conditions, from allergies to chronic health issues. More specifically, zeaxanthin has been found to protect against different types of cancer and osteoporosis, as well as other bone-related issues to keep us healthy and strong for years to come.

More specifically, zeaxanthin has been found to protect against different types of cancer and osteoporosis, as well as other bone-related issues to keep us healthy and strong for years to come.

Best food sources of zeaxanthin

All these impressive health benefits likely have you wondering what the best sources of the antioxidant zeaxanthin are. According to Purdy, zeaxanthin is found in several types of vegetables such as orange and red peppers, yellow corn, cooked scallions, and can also be found in certain fruits like mangos. Additionally, you can find it in eggs and algae like the ever-popular spirulina and chlorella.

Zeaxanthin is found in several types of vegetables such as orange and red peppers, yellow corn, cooked scallions, and can also be found in certain fruits like mangos. Additionally, you can find zeaxanthin in eggs and algae.

“Using chemicals to grow food may reduce carotenoid content, so purchasing ‘Certified Organic’ can be a good bet,” says Purdy.

While Purdy hasn’t seen an exact recommendation for zeaxanthin consumption as an isolated compound, she notes that most research related to the nutrient indicates that the highest benefits are found when it is consumed alongside other carotenoids, micronutrients, protein, and healthy fats. Purdy highlights that dietary fats are especially important for proper zeaxanthin absorption, as it a diverse diet filled with fiber, omega-3 fats, and other delicious foods that help support a healthy gut—which will help your body absorb the nutrient.

Purdy highlights that dietary fats are especially important for proper zeaxanthin absorption, as it a diverse diet filled with fiber, omega-3 fats, and other delicious foods that help support a healthy gut—which will help your body absorb the nutrient.

Interestingly, Purdy explains that the absorption of carotenoids can be impacted by temperature—both positively and negatively. She says that high-temperature processing methods could decrease zeaxanthin concentration in raw foods but could improve its bioavailability in others, so it’s a safe bet to stick with moderately heated food sources.

Some simple ways to up your zeaxanthin intake is by starting your morning with scrambled eggs cooked low and slow to perfection—bonus points if you also serve it with some sauteed peppers cooked in olive oil for a healthy fat pairing. You could also get double the antioxidant power by whipping up a batch of mango-corn salsa with avocado for a tasty and nutritious appetizer. You can always add a serving of chlorella or spirulina to your morning smoothie to give it a vibrant color and help you feel more vibrant, too.

It’s estimated that nearly 30 to 70 million Americans have sleep disorders, and 1 in 3 adults (about 84 million people) do not regularly get the recommended amount of uninterrupted sleep. If this stat applies to your sleep habits, hopefully you’ll find this information (ahem) comforting: You’re not the only one that struggles with getting restful sleep frequently.

That said, after incorporating this relaxation-promoting beverage into my nighttime routine, I definitely noticed improvements in the quality of my sleep. More ahead on how I integrate this soothing drink into my wind-down routine—plus, sleep experts share why it might be worthwhile sipping from a nutrition science perspective.

Recess Mood Sampler Pack — $30.00

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What makes Recess’ Mood drink ideal for promoting relaxation?

To unpack the buzz around Recess, I caught up with Cassandra Gates, Recess’ director of product marketing and holistic nutrition consultant. What’s in the drink, you ask? “Recess Mood is a sparkling water with magnesium and adaptogens to help you unwind. Each serving contains 53 milligrams of magnesium from Recess’ proprietary magnesium blend, which includes magnesium L-threonate, magnesium ascorbate, and active vitamin B6, as well as ginseng, L-theanine, and lemon balm,” Gates says.

Of course, many of us are well aware of the bountiful benefits of magnesium. “Magnesium is really the star of the show in this formula, as nearly half of all Americans aren’t getting enough of this crucial mineral in their diets. Recess specifically designed Mood’s functional blend around a type of magnesium known as magnesium L-threonate,” Gates says. This type of magnesium, she says, had been linked to brain benefits.

“Magnesium L-threonate is a newer form of magnesium that has high bioavailability and has the ability to penetrate the blood-brain barrier and may therefore have potential effects on the brain,” says Abhinav Singh, MD, FAASM, a sleep expert, medical reviewer at SleepFoundation.org, and medical director of the Indiana Sleep Center. Although the connection between sleep, mood, and cognition is still being explored—especially regarding this ingredient—the preliminary data is promising. “Other forms of magnesium don’t have nearly as much ability to reach the brain and exert their effects on other parts of the body,” Dr. Singh says.

What’s more, this beverage is also made with L-theanine, an amino acid found in beverages like green tea that’s been shown to help reduce anxiety and boost mood. Hence why Michael Breus, PhD, leading sleep specialist and clinical psychologist known as the ‘Sleep Doctor’ says that green tea is the number one drink to sip during the day for a better night’s rest. “This is because of a compound in green tea called L-theanine, which helps your brain relax by reducing stress-related hormones and neuron excitement,” Dr. Breus tells us. And to round out the trifecta of sleep-boosting ingredients, this beverage also contains lemon balm, a happiness-boosting herb linked to better sleep.

Although there isn’t a one-size-fits-all solution or a quick fix (or even a beverage) for achieving a good night’s rest, I’ve found establishing a nighttime routine makes all of the difference. And after much trial and error, I can confidently say I’ve established a three-step sleep routine that works wonders for me. And—as you may have guessed—it starts with a can of fruity and slightly fizzy Recess’ Raspberry Lemon Mood drink.

Why is establishing a solid sleep routine so important?

According to Angela Holliday-Bell, MD, a board-certified physician, certified clinical sleep specialist, and sleep coach, it’s no coincidence that my three-step routine has helped me unlock better sleep. “Establishing a consistent bedtime routine is important for a number of reasons. For starters, it gives your brain the time it needs to unwind from the day and prepare itself for sleep. This includes relaxing activities can help settle the mind and body into states that are more conducive to sleep,” Dr. Holliday-Bell says.

Additionally, she notes that the consistency of the routine allows the brain to connect the steps of the routine to sleep, making sleep a more efficient process. “As soon as you start your routine, your brain recognizes that it must be time for sleep and starts to send your sleepy cues at that time,” Dr. Holliday-Bell says. Lastly, a good sleep routine helps set you up for success the following day, too. “Engaging in a consistent, soothing bedtime routine has actually been shown in research to be protective against stress experienced during the day that might otherwise affect your sleep at night,” she says.

“Engaging in a consistent, soothing bedtime routine has actually been shown in research to be protective against stress experienced during the day that might otherwise affect your sleep at night.”

My easy 3-step sleep routine

First things first, I stop checking social media and power down my electronic devices—except for my Kindle for a light read if I’m in the mood. Then I crack open a can of Recess’ Mood drink (raspberry lemon is my fave) about an hour and a half before bedtime. (I try to time my beverage-sipping routine early enough so that I’m able to empty out my bladder before I hit the hay.) If I’m already feeling pretty tired, I’ll only drink half of a can and stash the remainder in the fridge for the next day—and usually, that’s more than enough for me. However, when I’m feeling extra on edge before bed, a whole can do the trick.

Within just 15 minutes of consuming this drink, I start to feel a wave of calmness gradually rushing over my body, as though every tense muscle in my body begins to let loose without the need for any conscious effort to physically relax (like in a body scan meditation). It feels like floating on a cloud or drifting into a dream.

The third and final step of my nighttime routine is turning on the calming “Tranquil Ocean” soundscape and the sunset light feature on my Hatch Restore 2 on an hour timer as I get ready for bed. This is by far one of my favorite parts of my nighttime routine—it makes me feel like I’m on a tropical getaway watching the sun melt into the horizon as waves crash onto the shore. What’s more, Dr. Holliday-Bell notes that the sunset light feature help decrease light exposure during your routine, helping to stimulate natural melatonin release—an essential component of restful sleep.

TL;DR? When I follow my routine and kick back with a Recess, I’m out like a light (pun intended) within 30 minutes of hitting the hay. Can you name something more blissful?

Bedtime stretches for the ultimate relaxation:

In her latest cookbook, Japan: The Vegetarian Cookbook (a follow-up to her global bestseller, Japan: The Cookbook), which debuted in April 2023, Hachisu showcases over 250 Japanese vegetarian dishes, highlighting the flavors of the nation through a plant-forward lens. We recently caught up with Hachisu, who delved into some of the benefits of integrating more plants into our diet and what she’s learned about the Blue Zone, Okinawa, home to some of the longest-living people in the world.

Japan: The Vegetarian Cookbook — $50.00

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Why lifestyle and cuisine are closely intertwined when it comes to longevity

According to Hachisu, Okinawa has been famously associated with the “Blue Zones,” aka five regions where folks live some of the healthiest lifestyles (and well into their 100s). This has drawn a lot of attention to the island for obvious reasons. And people all around the world are looking to replicate the practices of these communities. “There has been quite a lot of focus from the West on the Okinawan diet,” Hachisu says.

Although a healthy diet can be critical to well-being, Hachisu notes it isn’t the only factor likely leading the Okinawan longevity charge. Rather, it’s an amalgamation of several factors: lifestyle, geography, and access to certain foods. “The Western version of the Okinawan diet seems more focused on weight loss or incorporating components of the diet in order to promote good health and extend life span in their home countries,” shes says. “But Okinawans’ impressive longevity cannot be attributed solely to a specific diet. Historically, Okinawans existed in communities attuned to nature, in proximity to the sea, and isolated from the Japanese mainland,” she says. This has led Hachisu to take note of the close relationship between nature, food, and their nourishing benefits when combined.

What do Okinawans eat for longevity?

Being geographically isolated from the mainland has led Okinawans to rely primarily on the foods readily available in their region. “The traditional Okinawan diet consisted of plant-based ingredients such as soybeans and vegetables that are rich in antioxidant nutrients and dietary fiber—both of which are effective against diseases and infections, thus promoting increased lifespan,” Hachisu says.

What’s more, she says they also historically ate lots of carbs and low amounts of protein. “Overall, the diet in Okinawa was high in carbohydrates—mainly through sweet potatoes and other fibrous tubers, rather than grains such as rice—low in protein—little dairy, but a small amount of pork for enriching the island’s signature underpinning flavoring stock—and very low in fat,” Hachisu says.

But over the years, this has changed due to advancements in transportation. “Today, due to urbanization and influences from the American armed forces presence as well as imported foods from the mainland of Japan, the Okinawan diet has shifted significantly,” she says. “Carbohydrate consumption has dipped more than 25 percent, while protein and fat intake has increased about 10 percent each.”

Still, plants are integral to the Okinawan diet and overall Japanese cuisine, as reflected in Hachisu’s new book. “Green leafy vegetables and orange- and yellow-colored vegetables remain important elements in the daily foods of Okinawa. Also, foraged mountain herbs and plants such as mugwort continue to be valued and incorporated into the dishes—especially in the spring when they appear around the streams and in the fields,” she says. “Konbu and soy-based foods such as tofu and miso have also sustained a main place in the modern Okinawan diet.”

So what does this all mean for people living outside of Okinawa who want to absorb some of the traditional Okinawan lifestyle and diet into their own lives? Hachisu breaks it down into five main pillars:

• exercise in a natural environment
• spend time outside in fresh air
• eat less meat, fat, dairy, and rice
• eat sweet potatoes, carrots, daikon, bitter melon, cabbage, okra, kabocha, konbu, and soy-based foods such as tofu and miso
• eat mindfully until you are only 80 percent full

3 recipes featuring Okinawan-style ingredients

As a glimpse into her new book, Hachisu shared three recipes featuring Okinawan-style ingredients and their benefits.

Lemon-simmered sweet potato recipe

This recipe is the ideal way to enjoy cold sweet potatoes. Okinawa is one of Japan’s most important islands for artisanal sugar production, so the Okinawan diet eschews processed sugars. But here, the light lemony syrup is only slightly sweetened with organic sugar, and the dried gardenia fruit contributes color and healthy properties. Sweet potatoes have a lot of dietary fiber. When eaten in a cooled state, they have a component called resistant starch that is said to have additional benefits of aiding intestinal regulation and controlling sudden rises in blood sugar levels.

Yields 4 servings

Ingredients
2 small sweet potatoes (5¼ oz/150 g each)
4 Tbsp freshly squeezed lemon juice
2 Tbsp organic granulated sugar
1 dried gardenia fruit pod (kuchinashi), optional

1. Scrub the sweet potatoes, do not peel, and slice into rounds ½ inch (1 cm) thick. Place in a medium saucepan, add the lemon juice, sugar, and 1 ⅔ cups (13½ fl oz/ 400 ml) water. Break open the kuchinashi (if using) and drop in as well. Bring to a simmer over medium-high heat and cook until the flesh can be easily pierced with a bamboo skewer, 12–15 minutes. Remove the kuchinashi and let the sweet potatoes cool to room temperature in the cooking liquid. Refrigerate for two hours to chill.
2. Serve as a sweetly tart side dish or small bite.

Root vegetable peel fritters

These fritters are a genius way to use those healthy root vegetable peels that were in direct contact with the mineral-filled earth where the root vegetables grew. Here the hard-to-find udo can be substituted with celery or omitted in favor of more sweet potato and carrot. The Okinawan diet does include fried foods, in moderation, as a way to introduce an element of richness to a meal, and these root vegetable peel fritters are perfectly aligned with that spirit.

Yields 4 servings

Ingredients
4 inches (10 cm) medium burdock (1 ¾ oz/50 g), scrubbed
2 handfuls non-juicy root vegetable peels (carrot, udo, sweet potato), removed with a vegetable peeler
5 Tbsp unbleached udon flour or pastry flour
2 Tbsp shiratamako
Neutral oil, such as canola (rapeseed), peanut, or safflower, for deep-frying
4 small wedges green yuzu or lemon, for serving
¼ Tsp flaky sea salt, for serving

1. In a small bowl, whisk the udon flour and shiratamako together and sprinkle over the vegetables. Toss to distribute with a pair of cooking chopsticks. Sprinkle in a scant ½ cup (3½ fl oz/100 ml) cold water and toss gently to wet the flour.
2. In a large high-sided sauté pan, heat 1¼ inches (3 cm) oil over medium heat until 340°F (170°C). To check the oil temperature, sprinkle a few pinches of the flour mixture into the oil; they should sink to the bottom of the pan, then immediately float back to the surface, and there will be a few bubbles.
3. With a round serving spoon, scoop out 4 heaping spoonfuls of the ingredients and add them to the oil one at a time, slipping them into the oil at the edge of the pan. Fry for one minute, flip, then one more minute, before flipping and cooking until crispy and golden on both sides, 1½ minutes longer. Drain briefly on a rack set over a pan to catch the drips.
4. Arrange the kakiage on saucers lined with a folded piece of tempura blotting paper. Serve hot with a yuzu or lemon wedge and a small mound of salt.

Sweet potato rice recipe

This recipe clearly contains rice, but it’s easy to adjust it to increase the sweet potato to rice ratio by doubling or tripling the amount of sweet potato called for in the original recipe. Doing so will increase the volume of the dish and thus increase the number of people it serves.

Yields 4 servings 

Ingredients
1 ⅔ cups (5¼ oz/150 g) cubed (½-inch/1 cm) unpeeled sweet potato
2 ¼ cups (540 ml/1 lb/450 g) Japanese short-grain rice
½ teaspoon flaky sea salt
1 tablespoon black sesame seeds

1. Wash, drain, and soak the rice according to the directions for Japanese rice. Stir in the rinsed sweet potato cubes and salt. Cook and rest according to the directions for Japanese rice. After resting, fold in the black sesame seeds, by sprinkling in evenly as you cut the rice with a rice paddle.
2. Serve mounded in small bowls to accompany a couple vegetable side dishes.

Recipes courtesy of Japan: The Vegetarian Cookbook.

Jawad comes from a Lebanese household where cooking everything from scratch was the norm. As such, she picked up a knack for making delicious meals while watching her mom make meal after delicious meal early in life. Since then, Jawad has developed and shared thousands of recipes with the world, many of which highlight her culture’s roots. We had the chance to catch up with Jawad, who delved into one food near and dear to her: Lebanese pita bread. Ahead we delve into the significance of this food, how she likes to consume it daily, and an easy recipe so you can make it too.

How Jawad’s background has influenced her cooking

Jawad grew up in a small, rural town in Africa until she was about 11 years old. During those years, she didn’t have much access to dining options outside the home (there were about two or three restaurants at most, she recalls, and just one grocery store in the area she lived). This meant that her family relied on making fresh, home-cooked meals daily. But when a civil war broke out in her then hometown, Jawad and her family migrated to the U.S., where their cooking routine changed drastically.

Once in their new home, Jawad and her mom found easier access to ingredients for cooking a wider array of foods without compromising flavor or nutritional value. “We discovered shortcuts of ways to still deliver that home-cooked quality type of meals, but in just a more convenient way,” Jawad says. “My mom didn’t have to make her own tomato paste from scratch anymore—we could finally buy it instead. While watching my mom do this, I started to become really inspired by how amazing the food still looked and tasted and felt in my body, but with just these conveniences.”

Since then, Jawad has focused her recipe development on home-cooked meals that make you feel “so good” (it’s so true) while incorporating the flavors she loves most, many of which are tied to her Lebanese heritage and her mother’s cooking.

Pita bread’s prominence in Lebanese cuisine

One integral part of many meals in Jawad’s household is Lebanese pita bread. “There are a lot of cultures that have an iconic bread that they’re known for,” Jawad says. And according to her, it’s hands down pita bread for Lebanese folks. “It’s not like a burger bun where people mostly eat it for like lunch and dinner. I feel like pita bread is something that glues all the meals together,” she adds.

Jawad notes that pita bread is especially integral in Lebanese-style breakfasts. “For breakfast, we tend to have more savory meals. For example, we don’t do pancakes and waffles. We’ll usually eat a savory breakfast that includes beans, eggs, cheese, vegetables, and of course, pita bread,” Jawad says.

But this isn’t the only way she enjoys pita. As she mentioned earlier, it makes for the perfect midday snack served with olive oil and za’atar or a lunch sandwich packed with fresh produce like mint, tomatoes, and cucumbers. “It just feels like meals are incomplete without it,” Jawad says.

According to Jawad, Lebanese pita bread is thinner and wider (about 10-inch circumference) than similar versions from other nations and can be consumed hot, cold, or at room temperature. The only issue? Making it at home is really difficult without the proper equipment. As such, Jawad has found ways to adapt her recipe so she can enjoy a similar style of pita bread at home. The good news for us? Jawad doesn’t gatekeep anything. Ahead, we have her favorite pita bread recipe that calls for only five pantry-staple ingredients and results in a pillowy-soft bread that’s perfect for any time of the day.

But before we jump right into the recipe, here are a few pro tips directly from the source for preparing pita bread from scratch. When baking the bread, ensure the oven temperature is extremely hot—like, as hot as it can go. This will help the dough puff up as it cooks and create that iconic pocket-like structure. Make too much dough? No need to worry. Jawad says you can freeze the dough balls or the pita bread once it’s cooked off—either way works well. Lastly, she recommends pairing the pita bread with two of her all-time favorite dip recipes: Labneh and authentic Lebanese-style hummus. The perfect snack doesn’t exis—. 

Lebanese pita bread recipe

Yields 12 servings

Ingredients
1 1/4 cup warm water
2 Tsp granulated sugar
2 1/4 Tsp instant dry yeast (1 packet)
3 cups all-purpose flour, plus more for dusting
1 Tbsp olive oil
1 Tsp salt

1. In a large bowl or stand mixer fitted with a hook attachment, dissolve sugar in warm water. Sprinkle in yeast and let stand until mixture is foamy, about 5 minutes.

2. Add 1 cup flour, olive oil, and salt and stir with a wooden spoon. Slowly add the remaining flour until a shaggy dough is formed. Knead for 10 minutes in the stand mixer until the dough comes together and is smooth.

3. Cover the dough with a moist kitchen towel. Allow dough to rise in a warm, dark place until the dough has doubled in size, about 1 hour.

4. Punch the dough down and separate dough into 12 round pieces by pinching off some of the dough. Use your hands to tuck the sides and roll them into an even ball, covering the pieces with a moist kitchen towel as you work. Allow to rest for 10 minutes.

5. Use a rolling pin to roll out the dough as evenly as possible. This is important to ensure that the pita puffs up. Transfer the rolled-out pita onto small squares of parchment paper floured lightly.

6. Preheat oven to 550°F (or to the highest temperature it will go) with the baking sheet inside the oven. While the oven is heating, allow the pita rounds to rest for about 30 minutes.

7. Flip the rolled-out pita onto the heated baking sheet. Bake on the bottom rack of your oven until lightly golden brown and puffed, about 3-5 minutes. Wrap them in a clean kitchen towel as soon as they come out of the oven.

Pita bread? Check. Beet hummus to dip it into? Check:

According to diet culture, vacations bring too much fun, indulgences and being “bad,” so it’s necessary to go to extreme measures (like restricting food and excessively exercising) before, during and/or after trips to make sure we are “healthy.” But restriction—including detoxes and cleanses—create physiological stress and can even be dangerous. Food deprivation also cause side effects like lack of focus, irritability, food preoccupation, and slowed metabolism, while excessive exercise can lead to exhaustion, sleep issues, inflammation and injuries.

When you are learning to practice intuitive eating, it can feel daunting to leave your routine and be out in the world, but with it often comes more freedom, ease, presence, and joy, plus better access to that R&R we all need.

Here are 8 tips for practicing intuitive eating while traveling

1. Let go of the notion that you get to be “bad” on vacation, and that you must be “good” before and after

In the diet culture mindset, we are conditioned to believe that we must earn and make up for taking pleasure in eating and having “too much fun.” But this outlook only creates large pendulum swings from restriction before and after trips to “eff it” eating once you’re there, which creates an unstable internal environment and negatively affects metabolism, mood, and emotional regulation. Plus, restrictive practices can lead to missing out on nutritious, cultural, and tasty foods while on the trip.

“On a recent trip to Mexico, the first night we dined there, my plate was full of curry rice, vegetables, chickpeas, pico de gallo and other things that I just don’t get at home as often and they were delicious,” says Bethany Ferguson, RD. “I may have missed out on that experience if I’d been craving other [‘bad’] foods from being ‘good’ before my trip.”

Instead, ditch the dangerous detoxes and try allowing yourself to have the foods you love regularly, including the “unhealthy” (or what I call “fun”) ones. Research shows that eating for pleasure in a balanced way is linked to increased contentment, social bonding, and well-being. Before, during, and after your trip, keep your intake adequate, stable, enjoyable, and balanced—chances are high your mind and body will be in a much better place.

2. Be prepared for changes in your hunger and fullness cues

If you are traveling overseas and/or changing time zones, expect your body to be out of whack at first, which may mean your hunger and fullness cues go awry.

Though it may sound counterintuitive, we need to eat even when our bodies are not communicating as usual. “Eating for practicality while traveling can be a useful tab to prevent getting too hungry later,” says Caroline Thomason, RD, CDCES. “Keep snacks with you, try to eat consistently every four hours or so, and avoid skipping meals.”

Since you will be out of your normal routine, changes in schedule, bowel movements, and activity level can also impact your cues. “If you’re more active than normal, or even more sedentary, be sure to cue in and honor what your body is telling you that it needs, even if it’s not your ‘normal’ amount of hunger,” adds Kelsey Kunik, RDN. “You may have to eat when you’re not hungry because the next opportunity you’ll have for a meal is several hours away.”

Essentially, staying nourished with regular meals and snacks (even if cues are dormant) and honoring cues even if different than usual, is practicing a foundational part of intuitive eating (honoring hunger and fullness) while traveling.

3. Let movement be joyful, natural, and optional on your trip

Depending on the type of vacation you go on, movement may naturally fit into your trip. Maybe it’s walking around a new city, hiking up a nearby mountain, or kayaking in the ocean. “Instead of holding yourself to your typical exercise routine, find things to do that are enjoyable experiences, and let that count as your movement,” Kunik suggests.

However, not all vacations need to be active ones, and sometimes our bodies and minds need some true R and R lounging poolside all day or hanging out at the spa. “Vacations are meant to be enjoyable and spontaneous, and a few days of less movement than usual won’t derail any health benefits of the movement you have been doing or progress you’ve made on your fitness goals,” Kunik says.

4. Give yourself permission to experience different cultural traditions

One of my favorite parts about traveling is trying new foods and tasting the flavors of other cultures, and it helped me cultivate a healthier relationship to food.

“When you’re healing your relationship with food, traveling could be a source of joy and excitement to experience new cultures and new foods,” Thomason says. “When we tap into the fun reasons to experience new foods, we may be able to let go of some of our previous restrictions around them overtime.”

Seeing food as more than just fuel and being satisfied by eating experiences is foundational to intuitive eating and can especially be practiced while traveling. You can try a walking food tour, research travel blogs for tips, or ask a local what to eat.

5. Set boundaries around diet talk

In my practice, one of the hardest parts about going on trips for my clients learning intuitive eating is dealing with diet-focused conversations. Comments like “I’m being so ‘bad’ eating this bread and dessert,’” or “I’m going to gain so much weight” are unfortunately normalized, yet can make eating experiences unenjoyable and difficult.

I always suggest setting boundaries with I-statements before the trip even starts. For example, if you go on a trip with your mom who is immersed in diet culture, sit her down beforehand and say something like, “When you talk about food being bad, it makes it harder for me to enjoy the experience because I am working on intuitive eating. On this trip, please leave that type of language off the table.”

You can also set boundaries in the moment if necessary. “[You can] excuse yourself from the conversation, change the subject, or if you feel like it, state your needs, [by saying something like,] ‘I actually feel very neutral about my body in regards to weight, my body deserves to be fed in a way that feels good to me and respected,” Ferguson says.

6. Show your body love and respect

When packing your suitcase, ask yourself, “How do I want to feel?” instead of “How do I want to look?” Bring clothes that make you feel comfortable.

Considering activities and climate, fill your suitcase with clothes and accessories that fit your body well, feel comfortable and express your authentic self. By viewing your body as an instrument requiring care, versus an ornament to be judged, you send your body the message that it’s worthy of care, no matter what.

7. Practice gentle nutrition

Since our bodies have a built-in detoxing system (AKA our kidneys, colon, and liver), we do not need trendy (yet unscientific) cleanses to prepare for or to return from trips. With intuitive eating, you may even notice your body asking for produce sometimes, especially if you take a break from eating it (which is totally okay). In fact, intuitive eating is linked to increased fruit and vegetable intake.

Before, during, and after your trip, I suggest practicing gentle nutrition (one of the intuitive eating principles) instead of detoxes, which includes enjoying an eating pattern focusing on health and pleasure and adding nutritious foods when it makes sense for you. For example, try adding fibrous blueberries to your morning cereal, vitamin-dense kale to your sandwich at lunch, or packing some heart-healthy nuts for the car ride.

If you have a metabolic condition like diabetes or high cholesterol, I recommend working with an intuitive eating, non-diet dietitian who can help tailor gentle nutrition to your needs.

8. Try daily embodiment practices

Embodiment, or being in connection with your body’s present-moment experience, is essential for having interoceptive awareness (or the conscious awareness of bodily sensations), which is positively associated with intuitive eating. Traveling, changing time zones and being out of the daily grind can make embodiment challenging, though.

To help enhance embodiment, I suggest taking a mindful moment each day on vacation to “get in to your body.” While it can be a more traditional form of mindfulness like yoga or meditation, mindful moments can also be brief periods of intentionally engaging one of the far senses (touch, sound, taste, smell, see). For example, dig your bare feet into the grass or sand, listen closely to the ocean waves or morning birdsong or truly taste your morning coffee and croissant.

Ahead, see what two gut health dietitians recommend—and practice themselves—to support gut health and digestion upon rising.

5 RD-approved gut-healthy habits to try in the morning

“There are so many simple options for how you can boost your gut health first thing in the morning,” says Kara Landau, RD, of Gut Feeling Consultancy and nutrition advisor to the Global Prebiotic Association. “You just have to pick the one, or the few, that will blend most seamlessly into your routine.”

Here are some of the top morning lifestyle and dietary habits that can lead to major gut health gains.

1. Start your morning with a calming regimen

Many of us jump out of bed with a go-go-go routine, whether that entails scrolling through your inbox while you’re half asleep or rushing to get ready to head to work. However, these are less than ideal ways to kick off your morning on a relaxing note, and they can have negative repercussions for your mind and gut alike.

“The gut and the brain are connected through hundreds of millions of nerves, known as the enteric nervous system. This often means that what’s going on in our brain can influence what’s going on in our gut and vice versa,” explains Megan Rossi, PhD, RD, founder of The Gut Health Doctor. Rather than kicking off your morning in a rush or with stimulating activities, Dr. Rossi suggests replacing it with an activity that will prioritize the gut-brain axis. Think: journaling, meditating, or even taking a few deep breaths before climbing out of bed.

2. Move your body

Gentle forms of movement in the morning can also promote gut health. “Various activities have been seen to positively impact the diversity of gut bacteria, ranging from aerobic activities all the way to yoga,” Landau shares. Again, these benefits may be attributed to the gut-brain axis. “The calming and mental health benefits that come from these activities could be behind why the gut bacteria respond favorably to movement and mindfulness activity, resulting in increased probiotic abundance in the gut,” she continues.

P.S. She adds that mindful morning movements may be particularly beneficial for people struggling with IBS.

3. Get some sunlight

Taking a stroll may very well be one of the best morning habits for gut health, as you can reap countless benefits with each step. It’s calming while gently waking your body up for the day to come. All the while, you’ll enjoy gut-friendly perks from the sunshine vitamin.

“Many people think of getting morning sunlight as important only in relation to their circadian rhythm and assisting with hormones to keep them alert throughout the day,” Landau begins. “However, an interesting study in healthy female subjects showed that exposure to UVB rays—which boosted their serum vitamin D levels—was able to lead to significant positive changes in the abundance of a number of probiotic strains in their gut.” Plus, these results were more pronounced in the sunlight group than another group in which participants took a vitamin D supplement.

Since bacterial diversity is a key marker of gut health, Landau champions spending at least a few minutes outdoors each morning. Whether you take a short walk around the block or sit on your balcony, “Getting outside for a few minutes appears to be a fantastic option within people’s reach to support their gut health,” she explains.

4. Sip on coffee or tea

Now, for my favorite gut-friendly morning tip: enjoy a delicious cup of coffee. While Dr. Rossi emphasizes the importance of staying hydrated with H2O—for both digestion and overall health—she also advocates for caffeinating (so long as you can tolerate the stimulant). “Enjoy a cup of filtered coffee or tea in the morning, or decaf after noon,” she suggests. “They’re rich in phytochemicals, which your gut microbes love.” Even better, Dr. Rossi clarifies that moderate caffeine intake actually offers similar hydrating qualities to water.

If caffeine’s not your thing or if your gut is very sensitive, she advises opting for decaf coffee or tea, both of which will still provide good-for-you phytochemicals.

5. Build a breakfast with prebiotics and probiotics

Although probiotics tend to hog the spotlight in the gut health conversation, prebiotics are just as important since they feed beneficial gut bacteria. According to Landau, a sample menu for a prebiotic-rich breakfast could look like:

• Overnight oats with crushed cashews
• Sliced kiwi (hot tip: Dr. Rossi advises keeping the fuzzy peels on to triple the fiber content)
• A teaspoon of green banana powder resistant starch

“This mix offers a blend of prebiotics in the form of resistant starch, soluble prebiotic fiber, and even polyphenols,” she explains. “All work together to feed a greater variety of the probiotics in your gut, enhance digestion and motility, and help balance your blood glucose levels.” Essentially, this plant-powered prebiotic brekkie is a veritable MVP for gut health… but you shouldn’t skimp on probiotics, either.

By eating probiotic foods for breakfast, you’ll “naturally add to the variety of gut bacteria that are present in your body, further enhancing your gut health from the moment you wake up,” Landau says. She then calls out kefir as her chief recommendation. “Kefir probiotics are particularly valuable in their ability to stick in your gut to grow and multiply, compared to many other probiotic-rich foods that are known to be more transient and only remain for a few hours. This may be due to the greater diversity in strains present, as well as the abundance of bacteria due to kefir being fermented for a longer period of time.”

Fortunately, there’s a variety of ways in which you can enjoy your kefir—with my own recent favorites being Buchi Kefir Soda and Lifeway Oat Kefir. Both are dairy-free, so they’re great options especially for those who have trouble digesting the animal byproduct.

“Nothing beats outdoor cooking and fire-roasted foods,” says chef Brian Malarkey, who has created over a dozen booming restaurant concepts and is the founder of Chef’s Life. “Protein, vegetables, and fruit all have natural sugars that by roasting, bring these extraordinary flavors to life on your plate.”

To further prove the endless possibilities of grilling, we’ve rounded up a variety of easy, healthy, and delicious summer grill recipes. Before diving into the many, many grilled dinner ideas, though, let’s first go over what you’ll need to man the grill and season your foods to perfection.

Outdoor grilling tools

As convenient as it is to have a variety of summer grill recipes on hand for your next get-together, it’s even more helpful to have all the necessary grilling tools. After all, without a grill and the gadgets necessary to skewer, flip, and hold your food, you won’t get very far with your summer cookout.

With that in mind, you’ll want to start with a grill. If you’re operating on a budget, consider a classic charcoal grill, like the Weber Original Kettle 22-Inch Charcoal Grill ($139). If you have a bit more money to spend and are looking for a grill with added prep space, check out the Cuisinart CGG-7400 Propane Full Size Four-Burner Gas Grill ($345). If you’re able to splurge, the Traeger Grills Ironwood 885 Wood Pellet Grill and Smoker with WIFI Smart Home Technology ($1,500) is said to be about as good as it gets.

Once you’ve selected your grill, it’s time to equip yourself with tools. While Malarkey says that every top-notch grill station needs tongs and cast iron, such as the Lodge Cast Iron Reversible Grill/Griddle ($35), which can be used on both the stovetop and grill, it also helps to have skewers and grill baskets on hand.

To kick things off, add the Weber 3-Piece Stainless Steel Premium Tool Set ($65) to your cart. While you’re at it, throw a set of the Consevisen Silicone Basting Brushes ($9) in there to ensure you can marinate your fish, meats, and sides with ease. You might also want to snag a set of the Charcoal Companion Nonstick Kabob Grilling Baskets ($22), as they make grilling smaller items like cherry tomatoes, greens, and chopped veggies less of a hassle. If you’re planning to whip up hefty cuts of meat, equipping your kitchen with the Cangshan S Series German Steel Forged 7-Piece BBQ Knife Set ($150) will make preparing them a breeze.

And whatever you do, don’t forget Malarkey’s other top pick: “A cold beverage of choice for the chef,” he says. Above all, grilling is supposed to be fun, so sipping on something tasty—whether it’s the new Hendrick’s Flora Adora Gin or a can of gut-healthy POPPI Sparkling Prebiotic Soda ($27 for a 12-pack)—is a must.

Summer grill seasonings

Next, you’ll want to check your spice cabinet since many summer grilling recipes rely heavily on delicious seasonings. For starters, McCormick kitchen manager Hadar Cohen Aviram says that basic cooking spices will suffice. “The trifecta is definitely flaky salt, black pepper, and garlic powder—with onion powder, paprika, and cumin as close seconds,” she says. To make things easy on yourself, she suggests reaching for the McCormick Grill Mates Coarse Black Pepper and Flake Salt ($6), which incorporates those seasonings, plus celery seed and onion powder for added kick. If you’re grilling steak, she says you can’t go wrong with the McCormick Grill Mates Montreal Steak Seasoning ($3)—though, she’s quick to note that it tastes delicious on burgers and veggies, too. Looking for a sweeter profile? “The McCormick Grill Mates Brown Sugar Bourbon Seasoning ($7) [offers] a bite packed with flavor and more enhanced caramelized notes,” she says.

While these three seasonings can pump up any grilled dish, Aviram says that you can get even more specific. For those looking to whip up more chef-worthy grilled dinners, she says to choose your seasoning based on your main protein, plus the cut of it.

“For example, pork chops (or any cut ‘on the bone’) are full of flavor and only need a good rub to take them over the finish line (in which case I suggest using McCormick Grill Mates Coarse Black Pepper and Flake Salt seasoning), while lean pork loin needs a good flavor boost, so marinating it with Grill Mates Roasted Garlic and Herbs ($7) mixed with oil and white wine vinegar, and using a marinade to brush them while grilling [works exceptionally well],” she says.

Like pork, he says that good steak cuts can taste delicious with nothing more than a rub (like Montreal Steak Seasoning). Meanwhile, she says that poultry fares best with marinades, as they help keep it moist and flavorful. “A classic choice [is the] McCormick Grill Mates Garlic, Herb & Wine ($15 for 12 packs) or McCormick Grill Mates Mesquite Marinade ($12 for 12 packs) for a deeper smoky note,” she says.

If you’re in the market for even more delicious grill seasonings to elevate your BBQ food, be sure to check out the Traeger Rubs and Seasonings, of which the Fin & Feather Rub ($11) and Veggie Rub ($10) are particularly popular picks.

Last but not least, no matter how you prep your cookout foods, non-stick spray can prove especially beneficial, as it will keep the meats, fish, fruits, and veggies from sticking to the grates or griddle. “But remember to never spray directly on the fire,” Malarkey says. “Rather, spray it directly onto the steak, fish, or whatever else you are grilling.”

Summer grill recipes

Now that you know everything you’ll need to bring basic grilling ideas to life, it’s time to introduce you to the many ways you can embrace outdoor grilling this summer. Ahead, find 23 summer grill recipes that are so good you’ll want to make them all year long.

1. Apple cider brined pork chops

Add a hint of sweetness to your cookout with this apple cider brined pork chop recipe by McCormick.

Get the recipe: Apple Cider Brined Pork Chops 

2. Artichoke and tomato panzanella

This artichoke and tomato panzanella recipe by Giada de Laurentiis will add a refreshing twist to your backyard BBQ.

Get the recipe: Artichoke and Tomato Panzanella

3. Fajita chicken and avocado ranch salad wraps

Spice up your summer lunch hour with this fajita chicken and avocado ranch salad wrap recipe by Tieghan Gerard (aka Half Baked Harvest).

Get the recipe: Fajita Chicken and Avocado Ranch Salad Wraps

4. All American burger

You can never go wrong with a classic burger on the grill. For an extra-flavorful burger, try using McCormick’s all-American burger recipe.

Get the recipe: All American Burger

5. Grilled caprese pesto chicken skewers

We love a protein and veggie kabob—and this grilled caprese pesto chicken skewer recipe just so happens to have all the flavors of one of the most refreshing Italian appetizers.

Get the recipe: Grilled Caprese Pesto Chicken Skewers

6. Grilled sausage and peppers with garlic aioli

Looking for something more exciting than a hot dog? This grilled sausage and peppers with garlic aioli recipe by Pinch of Yum will make your mouth water.

Get the recipe: Grilled Sausage and Peppers with Garlic Aioli

7. Grilled honey mustard chicken tenders

Who says grilled chicken tenders have to be boring? This grilled honey mustard chicken tenders recipe by Damn Delicious will have you reaching for seconds.

Get the recipe: Grilled Honey Mustard Chicken Tenders

8. Grilled peaches with cinnamon sugar butter

Protein isn’t the only thing you can grill to perfection. This grilled peaches with cinnamon sugar butter recipe by Bobby Flay will make you a fruit-grilling fiend.

Get the recipe: Grilled Peaches with Cinnamon Sugar Butter

9. Grilled Italian bruschetta chicken

Tomatoes, herbs, white wine, and mozzarella make this grilled Italian bruschetta chicken recipe by McCormick an instant crowd pleaser.

Get the recipe: Grilled Italian Bruschetta Chicken

10. Mexican grilled corn

There are many grilled corn recipes but few are as classic as Mexican grilled corn. This recipe by Tyler Florence uses mayo, sour cream, cilantro, parmesan, and red chili powder to kick up the flavor.

Get the recipe: Mexican grilled corn

11. Mexican street corn dip

Love Mexican grilled corn but hoping to eat it as an appetizer? Gerard has a delicious Mexican street corn dip that showcases the spicy veggie alongside chili butter and cotija cheese. While it’s meant to be served with tortilla chips, it’s equally as fab eaten on its own.

Get the recipe: Mexican street corn dip

12. Mesquite chickpea burger with grilled corn topping

Veggie burgers taste best on the grill. Rather than reaching for any old frozen version, consider making your own with this mesquite chickpea burger with grilled corn topping recipe by McCormick.

Get the recipe: Mesquite Chickpea Burger with Grilled Corn Topping

13. Sticky ribs

This sticky ribs recipe by Molly Yeh is a fan favorite for its sweet profile with a touch of zing. Just make sure you have plenty of napkins on hand.

Get the recipe: Sticky Ribs

14. Grilled potato fans

Forget about tossing a potato in the oven this summer. This grilled potato fans recipe by Taste of Home is beloved for its buttery profile seasoned with garlic, chives, and red pepper flakes, topped off with grated parm. (Side note: Did you know that you can clean a grill with a potato?)

Get the recipe: Grilled Potato Fans

15. Grilled garlic artichokes

Looking for a veggie to grill for your cookout? This grilled garlic artichokes recipe is well received. (Another veggie you can grill? Lettuce!)

Get the recipe: Grilled Garlic Artichokes

16. Fajitas in a grill basket

Love the taste of fajitas but don’t have a cast iron griddle for your grill? You can whip up fajitas in a grill basket.

Get the recipe: Fajitas in a Grill Basket

17. Beer can chicken

Moist on the inside and crispy on the outside, it’s no wonder McCormick’s beer can chicken recipe earns such high praise.

Get the recipe: Beer Can Chicken

18. Crispy BBQ salmon tacos

Prefer seafood? These crispy BBQ salmon tacos by Gerard are a top pick.

Get the recipe: Crispy BBQ Salmon Tacos

19. Honey garlic Asian chicken kabobs

Love Asian flavors but want to use your grill? Damn Delicious has a tasty honey garlic Asian chicken kabobs recipe that’s easy to prep.

Get the recipe: Honey Garlic Asian Chicken Kabobs

20. Spicy grilled shrimp

Considering over 1,000 people love this spicy grilled shrimp recipe, it can’t hurt to add it to your BBQ menu.

Get the recipe: Spicy Grilled Shrimp

21. Grilled Hawaiian barbecue chicken in foil

The grilled Hawaiian barbecue chicken in foil is a flavorful foil packet recipe ripe with salty and sweet notes alike.

Get the recipe: Grilled Hawaiian Barbecue Chicken in Foil

22. Balsamic grilled zucchini

Balsamic is a summer staple, as is zucchini—so it’s no wonder this balsamic grilled zucchini recipe is such a hit.

Get the recipe: Balsamic Grilled Zucchini

23. Grilled sea bass

Here we have another seafood option that hundreds of folks deem to be downright delicious. Seasoned with garlic powder, onion powder, paprika, lemon pepper, and sea salt, we can see the appeal.

Get the recipe: Grilled Sea Bass

But aside from taking a dish from zero to 60 with just one “Bam!,” the humble herb is touted for its impressive health benefits. To that end, we caught up with Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston—she shared numerous dill benefits with us, from anti-inflammatory perks and key vitamins to helping reduce gassiness (score). Plus: who shouldn’t consume dill, dill’s impact on your gut, and more delightful reasons this herb’s kind of a big dill.

What are the benefits of consuming dill? 

According to Manaker, consuming dill can provide several essential nutrients. “Dill is a natural source of certain micronutrients, including vitamin C, manganese, folate, and iron,” Manaker says. Additionally, she notes that dill has anti-inflammatory and antioxidant benefits when consumed in adequate amounts, which are specifically helpful for boosting skin health. “Dill is also shown to contain nutrients that support skin health, like vitamins A and C,” she says.

Another great benefit? Manaker says dill is a wonderful way to add layers of flavor to a dish without reaching for the salt shaker. “Too much sodium can be harmful to the kidneys for those with kidney disease. Using dill can help people limit their sodium intake, ultimately helping them support their kidney health,” Manaker says. “Dill can also help people consume less sodium if they have high blood pressure by helping them limit their sodium intake as well.”

Is dill good for the gut?

Since gut health is top of mind for many, we asked Manaker about the potential benefits of consuming this herb for boosting digestion. She shared that studies suggest dill can help mitigate excess gas. Meanwhile, other research shows dill seeds may be beneficial in treating indigestion.

That said, Manaker believes that most folks don’t eat enough dill regularly to truly reap the gut health benefits on its own. As such, dill in supplement form may be a good alternative source, although folks should consult with a medical professional before incorporating it into their diet.

Who should not eat dill leaves?

Although you may be tempted to start garnishing every single dish with a bunch of dill ASAP—and you should—a couple quick addendums on folks who may be sensitive to the herb. For starters, like many other foods, it’s possible to experience an allergic reaction to the ingredient. “You can be allergic to dill just like any other plant and herb. If you’re allergic, of course, avoid consuming dill,” Manaker says.

That said, if you’re unsure whether or not you’re allergic to the ingredient, the registered dietitian says there’s a correlation between allergies to dill and another food that may help before diving headfirst into a (potentially dangerous) trial and error experiment. “Weirdly, people who are allergic to carrots may also be allergic to dill,” she says. This, she says, is because both ingredients come from the parsley-carrot family (aka, Apiaceae). In that same group, you’ll find other popular staples like parsnips, parsley (a perennial herb), fennel, cumin, celery, and coriander.

When in doubt, Manaker stresses that you should consult a healthcare professional about whether or not dill (and other dill-derived products or supplements) are right for you. “As with any food, talk to your doctor before taking it as an herbal supplement or using it on your skin, especially for those who are pregnant or nursing and those with sensitive skin. If you are taking prescription medication, you should be aware that there are potential interactions when consuming dill regularly with your pills,” Manaker says.

What are dill tea benefits?

In case you’re wondering: Can you boil dill and drink it? The answer is yes, definitely. However, Manaker cautions that not everyone will be keen on the flavor—especially not in her opinion. “I wouldn’t recommend drinking this like tea, as it has an incredibly potent flavor, and I just can’t imagine it tasting good,” she says. A better (tasting) option? Manaker says to keep it simple and use it as a garnish instead. “Use it as you would any other spice or garnish. You can add it to a potato salad after giving it a fine chop, or you can make homemade dill pickles,” Manaker says.

“Use it as you would any other spice or garnish. You can add it to a potato salad after giving it a fine chop, or you can make homemade dill pickles,” Manaker says.

And while the leafy fronds of dill are what you typically find in most recipes, Manaker notes that dill seeds are a great flavoring agent, too. “Dill seed, on the other hand, comes from the same plant, and they have a much more pungent flavor and are great for pickling,” she says. And it goes without says that contain health benefits, too. “Dill seeds are a part of the same plant and have similar health benefits, including potential gut and bone health benefits. The seeds contain nutrients and antioxidants as well,” Manaker says. So if you find it nearly impossible to keep herbs fresh, dill seeds might be your best bet.

Is dill high in estrogen?

In one word: No. Some folks may have heard that dill contains estrogen—which isn’t exactly accurate. As such, Manaker delves into the topic while making a few important distinctions. “Similarly to what soy offers, dill has phytoestrogens or plant compounds that are estrogen-like and may act in the body the same way estrogen does,” Manaker says. Some research indicates that phytoestrogens can help reduce your risk of osteoporosis, heart disease, breast cancer, and menopausal symptoms. While  more research is needed on the topic, it’s health experts agree: Dill is safe for the majority of the population to consume without worry.

Discover the best herbs and spices for stress and anxiety, according to an herbalist:

First, a recap on probiotics

New to the world of probiotics or need a quick refresher? “Probiotics are live microorganisms that provide health benefits when consumed,” begins Erin Kenney, MS, RD, LDN, CPT, of Nutrition Rewired. “The primary benefits of probiotics include improved digestion, immune system and mental health support, reduced inflammation, and lowered risk of certain diseases.” Not only can you find them in the likes of dietary supplements, but also in certain fermented foods and drinks.

The consumption of probiotics helps to support greater gut diversity. And when it comes to getting your fix of different strains, the more is (often) the merrier since various kinds can yield different beneficial effects on the body. “Consuming a variety of probiotics can help ensure that the gut microbiome is populated with a diverse range of beneficial bacteria, which has been shown to be important for maintaining a healthy gut and overall health,” Kenny explains. Conversely, she notes that a lack of microbial diversity in the gut is associated with health concerns including but not limited to IBD and allergies.

How often should you be rotating probiotics?

Since we know that a diverse gut is a healthy gut, it seems as though introducing new strains by rotating your probiotics would be a smart idea. But is there a specific timeline or schedule you should keep in mind?

“If you want to get a continuous beneficial effect from your probiotics, you should change probiotics every three months or with the seasons,” says Paulina Lee, RD, LD of Savvy Stummy. “If you were to take the same probiotic all year round, it may lose its effectiveness and even lend itself to gut dysbiosis by creating an imbalance of the very diversity you were trying to create.” By heeding her three-month rotating schedule, Lee says you’ll have a better chance to maintain heightened defenses in the gut as well as potentially avoid resistance of the probiotic.

Is it *always* necessary to rotate probiotics?

While it could very well be beneficial to diversify the types of probiotic strains you ingest, Kenney notes that research on the necessity of doing so is limited. That said, certain individuals—such as those with chronic digestive issues—may be better off than others by rotating their probiotic supplements.

With that, she notes that there are different types of probiotic classes themselves, including yeast-based, spore-based, and lactobacillus/bifidobacterium (i.e., broad-spectrum) blends. “There may be benefits to using certain types of probiotics for short periods of time when healing an underlying gut imbalance, and then switching to another kind during the repopulation stage,” Kenney explains. “For example, if someone has small intestinal bacterial overgrowth (SIBO), they may not tolerate a broad-spectrum probiotic during treatment and instead use a spore-based or yeast-based probiotic to support symptom management.” In addition, she says that short-term use of lactobacillus probiotics can assist those who have trouble digesting lactose in dairy products.

“There may be benefits to using certain types of probiotics for short periods of time when healing an underlying gut imbalance, and then switching to another kind during the repopulation stage.”

Kenney adds that it could also be beneficial to integrate a new probiotic into your regimen if you’re making a major dietary change. “If someone is switching to a lower carbohydrate diet, a lactobacillus/bifidobacterium blend may be beneficial since they are not consuming fruits and whole grains, which feed the healthy bacteria in the gut to support regularity,” she shares. However, unless her clients fall under these examples, Kenney doesn’t typically call for rotating probiotics.

Next, despite Lee’s suggested probiotic rotation schedule shared above, she notes that supplementation isn’t an exact science. “We have lots of research to support the benefits of probiotics, but application of different strains on different disease states are still being evaluated,” Lee explains. For instance, while research shows that some strains colonize the gut post-administration, “the amount of viable bacteria that can colonize will depend on many factors—like dosage and probiotic formulation—and the individual’s gastric pH, intestinal motility and prior gut microbiota composition.” Moreover, Lee cites research showing that long-term use of the same probiotics can still yield beneficial effects (including one study in patients post-colectomy, who experienced reduced inflammation by supplementing with the same blend over nine months).

“We have lots of research to support the benefits of probiotics, but application of different strains on different disease states are still being evaluated.”

All things considered, the best probiotic routine will likely vary based on the individual at hand. “The type of probiotic and length of time may vary depending on the individual, their lifestyle, medical history, and other factors that impact health,” Lee shares. She advises working with a healthcare provider to find the best individualized protocol for your needs.

3 tips to promote gut diversity

It’ll ultimately be up to you (and your healthcare team) to see if it makes sense to switch up your probiotics every 90 days, seasonally, or based on changes in your diet and/or health status. That said, there are other tried-and-true ways to support gut diversity that don’t involve supplementation.

1. Eat more fermented and probiotic foods

“A daily intake of fermented foods—like kefir, miso, sauerkraut, and kimchi that contain live microbes—can provide a wide variety of probiotic strains that bring diverse, beneficial bacteria into the gut,” Lee shares. Kenney suggests adding kimchi to scrambled eggs or kefir to a fruit smoothie to easily boost your go-to meals with fermented fare.

2. Stick to a diverse plant-forward diet

“Eating colorful fruits and veggies that contain polyphenols—like flavonoids and carotenoids—can feed healthy gut bacteria, especially Bifidobacterium and Akkermansia muciniphila,” the latter of which is inversely associated with inflammation and metabolic disorders, Lee says.

She also suggests prioritizing prebiotic foods, saying it’s one of the best ways to maintain gut diversity. “Prebiotic foods feed our healthy gut bacteria so that they can produce metabolites, like short-chain fatty acids, that can reduce inflammation and oxidative stress,” says Lee. Her go-tos include garlic, dandelion greens, onions, bananas, barley, and flax seeds.

However, a higher intake of plant-based foods at large is always a good idea for your gut and greater health. “Eating a diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds can help provide the gut with the nutrients and fiber needed to support the growth of beneficial bacteria,” Kenney adds.

3. Abide by healthy lifestyle basics

Dietary considerations aside, following the basics of healthy living can also allow your gut to thrive. “Moderate levels of physical activity can boost beneficial bacteria in the gut,” Kenney shares. You’ll also want to find healthy ways to manage stress—such as by practicing yoga or meditation—as well as get a solid amount of shut-eye per night. “Stress can reduce gut diversity, [as can] sleep deprivation,” she concludes.

Before you frantically turn to your collection of scrubs and serums, hear this: You can support your summer glow and nourish your body while you’re at it—just by adding a little seasonal fruit to your life. In fact, according to registered dietitian Lauren Manaker, MS, RDN, LD, what you eat plays a major role in the health of your complexion, and one superfood is leading the charge toward your best summer skin.

Enter Northwest-grown sweet cherries. When eaten consistently, studies show that this nutrient-rich fruit can help combat inflammation and muscle soreness, improve cognitive health, boost your quality of sleep, and more. And you can glow—oops, go—ahead and add skin-supporting to that list, Manaker says.

Here’s why: To start, sweet cherries are a great source of antioxidants, which help stabilize free radicals that can otherwise lead to oxidative stress, potentially accelerating your skin’s aging. They’re also a natural source of vitamins A (which may help support your skin’s natural hydration) and C (which plays an important role in collagen synthesis), Manaker says. And when it comes to sun protection, “vitamin C may also help combat the effects that UV rays may cause on skin,” which is especially important in the thick of summer.

Sweet cherries are also a natural source of serotonin, melatonin, and tryptophan, compounds that may help improve the length and quality of your slumber. “There’s a reason people refer to getting enough zzzs as ‘beauty sleep,’” Manaker says. Ample rest allows your body’s organs—skin included—more time to repair, restore, and return to their radiant state.

Manaker loves noshing on sweet cherries right out of the carton, whether she’s on-the-go or enjoying an afternoon snack with her kids (high fiber and a low glycemic index make them a great sweet snack for little ones). If you feel like getting creative in the kitchen, though, try these simple and nutritious recipes. They’re delicious in their own right, and the fact that they can also help support your long-awaited glow? Consider that the cherry on top.

1. Chocolate Cherry Smoothie

Manaker loves kicking off her summer mornings with a healthy, nutrient-rich smoothie. Superfoods like Greek yogurt and chia seeds offer fuel for whatever the day brings, and fresh sweet cherries give this blend a gorgeous color and a rich taste.

2. Sweet Cherry Salsa

To elevate any meal (fish tacos, anyone?) or instigate an impromptu happy hour, whip up a batch of sweet-and-savory salsa. Pair it with chips and margs, and feel free to advertise the secret dose of fruits and veggies—such as onion, bell pepper, garlic, jalapeño, and of course, cherries—you’re serving up.

3. Sweet Cherry Bruschetta

Speaking of happy hours, try an easy-to-assemble bruschetta for your next al fresco evening. This fun and colorful twist on a classic Italian appetizer is made with cherries, lime, and cilantro—all of which are antioxidant-rich (read: glow-boosting) summer staples.

The best part? These bites require minimal cook time, which Manaker says is key for entertaining during the hottest months. “Summertime calls for cooling foods that don’t require a lot of prep in the kitchen.” Check, check.

4. Grilled Wild Salmon with Cherry, Onion, and Tarragon Chutney

What says summer more than fish on the grill? Top a piece of wild salmon—or any other locally caught swimmers—with a sweet cherry chutney. It comes together with ginger root, which is packed with anti-inflammatory compounds that may help reduce redness and puffiness, and red wine vinegar, which contains antioxidants that may help fight skin damage.

Double the recipe and store this summery sauce for your next grilled chicken breast, veggie sandwich, or crunchy chopped salad. It’s the gift that keeps on giving… and glowing.

5. Sweet Cherry Pie

You’ve found ways to incorporate sweet cherries into all your savory snacks and meals—now it’s time for good, old-fashioned pie. As the cherries cook, their juices release and reduce, which creates a natural sweetness that’s paired with less than one cup of added sugar. In other words, you can enjoy dessert for breakfast without that mid-morning crash.

6. Sweet Cherry Citrus Punch

Staying hydrated throughout the summer is critical, so don’t forget to incorporate sweet cherries into your bevs, too. Mix together a big batch of this citrus punch, get creative with your favorite fruity add-ins, and invite your crew over for golden hour on the patio.

Ready to try these recipes—and tons more? Click here to add to your summer lineup, and discover all the glow-boosting benefits of cherries.

Look at a typical Pinoy household or restaurant table, and you’re likely to find a variety of options for Filipino sauces, condiments and sides. If not, chances are high that the kitchen pantry is packed with ingredients that could be combined to make a from-scratch condiment concoction. (Think: vinegar, soy sauce, red chili, and the lime’s Filipino relative, calamansi. Yum.)

Even if you opt to hold the sauce, sawsawan is readily available to ensure that the flavor of the dish is to your exact liking, which is reflective of Philippine food culture as a whole. Meals are often, if not always, viewed as a collaboration between the cook and the eater—and sawsawan bridges the gap between the taste of the chef and those eating the meal, giving new meaning to the phrase “sharing the table.”

“Serving sawsawan is an example of how intrinsically inclusive Filipino food culture is by accommodating everyone’s personal differences at the table,” says Jacqueline Chio-Lauri, anthologist, editor, and lead author of We Cook Filipino and The New Filipino Kitchen. “Some people might not want their food spicy, salty, or sweet, for example, but some might. All can partake of and enjoy the same dish because of the sawsawan.”

“Serving sawsawan is an example of how intrinsically inclusive Filipino food culture is by accommodating everyone’s personal differences at the table,” says Jacqueline Chio-Lauri, anthologist, editor, and author

What are typical Filipino sauces, condiments, and sauces?

Indeed, there is a sawsawan for every palate. There is sawsawan made from vinegar, for example, which is typically seasoned with spices and aromatics, to accompany meats like beef or pork, or one made sweet and sour and usually thickened with cornstarch for fried fish or lumpia Shanghai, a type of spring roll. “It’s also not uncommon for food to be served with more than one sawsawan to choose from—salty, sour, sweet, spicy, umami, or a combination of some of the flavors or all,” says Chio-Lauri.

As for condiments, you might find bagoong (shrimp paste) if you are served kare-kare, or oxtail stew. You’ll likely also taste umami-rich patis (fish sauce) when tasting sinigang, the classic sour and savory Filipino soup. There’s also banana ketchup—which, yes, is made from banana—and atchara (pickled vegetable relish), which is ideal alongside all proteins. If you’ve been lucky enough to have tried any of the above with a warm bowl of garlic fried rice, you know: There’s nothing better.

Simple, even humble, ingredients also have their place at the table. Consider calamansi—you can squeeze its juice straight onto the meal, or you can combine it with soy sauce, and if you want a kick, red chili slivers. Filipino sauces and condiments are, to borrow a term from the culture historian Doreen Fernandez, a “galaxy of flavor-adjusters” that allows for many permutations of a Filipino dish.

To note, many of these sauces and condiments aren’t only found in the Philippines, and many have their origins elsewhere. Take, for instance, shrimp paste and fish sauce, which are used in Vietnam, Thailand, and other Southeast Asian cuisines. However, they are nonetheless integral ingredients to Filipino food, which like the country itself, has many threads of influence. While they aren’t exclusive to the Philippines, they are what lends dishes their Filipino flair, and with their inclusion, it transforms, say, oxtail stew into kare-kare and soup into sinigang.

Whether or not a Filipino-inspired meal is on the menu, these condiments and sauce can also play well with dishes outside the realm of Philippine cuisine. You can purchase them ready-made from Asian supermarkets or online, or you can also make them at home with ingredients that you can find most anywhere.

5 recipes for Filipino sauces and condiments

Below, you’ll find five recipes for typical Filipino sauces, condiments, and sides—and while these recipes won’t lead you astray, there’s always the option to do it the Pinoy way and modify it to your liking. Registered dietitian nutritionist Gisela Bouvier, RDN also provides suggestions for those who want to substitute or subtract some of the ingredients used in the recipes, though many of the original recipes are nutrient-rich as is.

1. Garlic vinegar sawsawan

This piquant vinegar-based sawsawan or dipping sauce from the Naughty Kitchen calls for garlic, tomatoes, and red onion, garlic and onion seasonings, and a few cranks of black pepper—all ingredients that you might already have in your pantry. According to Bouvier, the vinegar is great for your gut, and the inclusion of tomatoes and red onion can add fiber to your plate. It contains low-sodium soy sauce too, which Bouvier adds, is ideal for those looking to lessen their salt intake. “It’s much lower in sodium compared to regular soy sauce, which has one teaspoon of about 290 milligrams or so of sodium,” she says. The sawsawan pairs well with meat and fish, says Chio-Lauri—its acidity is perfect for cutting through the richness of proteins.

Get the recipe: Filipino Garlic Vinegar Sauce

2. Sweet and sour sauce

This sweet and sour sauce from Taste Philippines is versatile, and it’s perfect for everything from spring rolls to fried fish, says Chio-Lauri. Pineapple juice provides a fruity sweetness, while white vinegar and soy sauce adds a savory tang. You can opt to modify the condiment to your liking, and for those who prefer it less sweet, Bouvier says you can reduce the amount of pineapple juice or brown sugar in the recipe to about an eighth of a cup or use ketchup with no added sugars.

Get the recipe: Filipino Sweet and Sour Sauce

3. Banana ketchup

Another one from Taste Philippines, this banana ketchup recipe captures the long-beloved flavor of the Filipino-made condiment. It’s sweet and tangy and warmed through with spices, like cayenne pepper, paprika, and cloves. As you might have surmised, bananas—particularly plantains—take center stage in this recipe. The bananas in the recipe contribute to fiber and potassium, says Bouvier, while the spices have anti-inflammatory properties, which make them great for gut health. It also contains vinegar, white onion, and garlic, plus tomato paste to give the condiment its rich red color. Bouvier adds that those who want to reduce the amount can opt to reduce the sugar content to about a quarter of a cup without taking away from the flavor of the recipe. Have the concoction with proteins, spring rolls, or omelets, says Chio-Lauri.

Get the recipe: Filipino Banana Ketchup

4. Vegan bagoong

This veganized version of bagoong from the Foodie Takes Flight uses oyster or shiitake mushrooms instead of fermented shrimp or fish, making it unique unto itself without drifting too far from the umami flavor that people have come to love about the condiment. “I love that it contains mushrooms,” says Bouvier. “Mushrooms are rich in vitamin D and vitamin B12.” There is also onion, ginger, and garlic in the mix, Thai red chilis for a kick, doenjang (Korean soybean paste) for some funk, and sugar to round out the flavor. According to Chio-Lauri, you can eat it with green mango slices as a snack, or take it from Jeeca, the owner of the Foodie Takes Flight, and spoon it into stir-fries.

Get the recipe: Vegan Filipino Bagoong

5. Atchara

This sweet-and-sour atchara recipe from Panlasang Pinoy stays true to the classic method of making the condiment, which typically uses vinegar spiked with sugar. You will also find colorful veggies—namely, carrots, red bell peppers, onions, garlic, and ginger—in the mix to amp up the flavor. Raisins also make an appearance, though you can opt to leave them out if you so please. Bouvier says that the process of fermenting papaya not only results in something delicious, it’s also good for you. “There’s research that says papaya is an excellent nutraceutical when you combine it with other therapies,” she says, citing one study conducted in 2022.

In addition, papaya itself is rich in antioxidants and when it’s fermented—as with most veggies—it can help feed the good bacteria in your gut. If you want it more sour than sweet, she also suggests reducing the amount of sugar to just three quarters of a cup. When it comes time to eat, Chio-Lauri says it plays well with grilled meats and fish or as a palate cleanser between savory courses.

Get the recipe: Atchara

Let’s learn why detox diets are diet culture at its worst—and tactics to resist their toxic lure.

4 detox diet myths to cut back on, stat

Myth: There are special foods that magically detox your body

The truth is, detoxing is an incredibly complex system of physiological processes that our body utilizes to remove harmful substances. According to Deepti Agarwal, MD, director of interventional and integrative pain management, longevity medicine at Case Integrative Health, “there is no single food that will detoxify an individual’s body. Detoxification can be seen as a ‘package’ of physiological and psychological processes through which the body eliminates toxic substances.”

Caroline Young, MS, RD, RYT of Whole Self Nutrition confirms that detox diets are neither healthy for our bodies nor our mental health. “Detox diets typically require some level of restriction and a high level of rigidity—both of which stress the body and the mind by increasing cortisol, our stress hormone, and causing food preoccupation. Detoxes can cause other mental and physical issues, like isolation, fatigue, and brain fog,” Young says.

“Detox diets typically require some level of restriction and a high level of rigidity—both of which stress the body and the mind by increasing cortisol, our stress hormone, and causing food preoccupation. Detoxes can cause other mental and physical issues, like isolation, fatigue, and brain fog,”—Caroline Young, MS, RD, RYT

The verdict is in: Detox diets are just not worth the physical or mental stress.

Myth: Detoxing jumpstarts weight loss

Detox diets are often promoted as a fast track to weight loss; an “overnight” fix. It makes sense: When you eat very little, drink a lot of water, and take pills and potions that may make you go to the bathroom, you will end up a few pounds lighter.

However, this weight loss is often short-lived. As soon as you begin eating again, you’ll find that you regain any weight that you initially lost. Sheri Berger, RDN, CDCES helps us clear up this myth. “The myth that detox diets jump-start weight loss needs to go. You may feel super psyched when you are a few pounds down after days of drinking only liquids, but that is all water weight and not fat loss. The moment you start eating food again, the water weight will come back. Our bodies naturally store a couple of grams of water with every gram of carbohydrates we eat. Carbohydrates are in pretty much everything we eat as they are our main fuel source,” Berger says.

According to Kim Yawitz, RD, a dietitian based in St. Louis, “Cutting back on sugar, alcohol, and other foods commonly eliminated on detox diets will certainly help you lose weight, but enjoying these foods in moderation can help you achieve results that last.”

Myth: Detox plans are scientifically proven to work

Dr. Agarwal fact-checked this one for us: “Many detox products we see online, or even pushed by our favorite influencers, are not regulated by the FDA and may not be properly tested for what they are claiming to do for your body.”

Much of the research around detox supplements is lacking. Instead, the research supports living a healthy lifestyle to reduce your overall toxic load and improve your body‘s natural ability to detox itself. Focusing on consuming a variety of high fiber foods, lots of colorful fruit and vegetables, regular exercise, and getting good sleep are all the building blocks of living a healthy lifestyle. Before we focus on the minutia, let’s make sure that you are consistently taking care of yourself with these habits first.

Myth: Your body isn’t capable of detoxing on its own

In fact, you already have a built-in detoxification organ: your liver! “Our bodies do not need a detox program, because it is naturally taking place. We have an entire system in place to fight off the endotoxins—the toxins we produce—and the exotoxins, or toxins from the environment, that we are exposed to throughout our life,” explains Molly Snyder, RDN a Pittsburgh, PA based dietitian.

“Our bodies are well-equipped to detox on their own via the liver and kidneys. Plus the digestive system, skin, and lymphatic system. Supporting these systems is far more beneficial than any detoxification program, pill, or supplement,’ says Taylor Grasso, MPPD, RD.

“Our bodies are well-equipped to detox on their own via the liver and kidneys. Plus the digestive system, skin, and lymphatic system. Supporting these systems is far more beneficial than any detoxification program, pill, or supplement.”
—Taylor Grasso, MPPD, RD

With this said, Casey Kelley, MD, founder and medical director of Case Integrative Health suggests that there is more nuance to this discussion. “While it is true that our body has a natural detoxification system, the influx of toxins to our system can overload the detox pathways, and we aren’t able to detox as optimally. We are dealing with more toxins in our life than our forefathers. Think of it as a sink that is overflowing—the more we can help widen the outgoing pipe, the better,” says Dr. Kelley.

Still, Dr. Kelley does not recommend falling prey to the detox diet you heard about on TikTok. Instead, she recommends focusing on specific habits that increase your body’s natural ability to detox. Follow these science-backed tips from Dr. Kelley that will support your body’s built-in detox pathway without harming your health.

• Eat foods that naturally support your body’s detoxification system, including cruciferous veggies, garlic, onions, eggs, and high-fiber foods
• Drink plenty of water throughout the day
• Exercise regularly, because sweat removes toxins through the skin
• Hold a regular sleep schedule by aiming for seven hours of sleep per night
• Reduce your toxic burden: Consider non-toxic beauty products and non-toxic cleaning products. Clean the air in your home: pollutants like mold can increase your toxic burden. If you are able, consider high-quality water or air filters

To put things into perspective, Jennifer Williams, MPH, a hydration scientist with Abbott, points out that if you’re nabbing seven to eight hours of sleep, this tends to be the longest amount of time most folks will go without consuming any fluids or food. Meaning establishing a solid morning rehydration routine is imperative. And while many of us may be accustomed to downing a big ol’ cup of coffee first thing in the morning, a sleep expert, hydration scientist, and medical doctor all agree that coffee should *not* be your first drink of the day. Ahead, we delve into the best way to restore your hydration levels after a sweaty night’s rest right.

How can night sweats impact hydration levels?

First and foremost, it’s important to determine what’s causing your night sweats in the first place. According to Caroline Cederquist, MD, a board-certified physician and founder and chief medical officer of BistroMD, sweaty sleep can be a sign of an underlying medical condition. “If you’re waking up consistently covered in sweat, you should make an appointment with your primary care provider. If you cannot see your doctor right away, cease drinking alcohol, which increases heart rate and dilates blood vessels which can trigger sweat,” Dr. Cederquist says. But again, night sweats can be caused by numerous factors, including (but not limited to) a reaction to a new medication, hormonal changes, undiagnosed diabetes, hyperthyroidism, excessive alcohol consumption, to name a few. There’s also a solid chance that your bedroom (and/or bedding, and/or pajamas) is too hot.

Back to hydration loss. Once any underlying conditions are ruled out, the next step is to assess how night sweating impacts hydration levels come sunrise. “The amount of water someone loses when experiencing night sweats can vary from person to person depending on the level and frequency of the night sweats, which can be impacted by their overall hydration, to begin with, and their overall health,” Dr. Cederquist says. Depending on the extent of hydration loss, functioning the next day can be a challenge if the body isn’t properly replenished. “Signs of dehydration can include headaches, feeling dizzy or lightheaded, confusion, and fatigue, which all can impact our overall energy and functioning as well as our mood,” she says.

So, what should you drink first thing in the morning to restore hydration?

According to Dr. Cederquist, the first thing you should do after waking up from a sweaty night’s sleep is crystal clear: drink water. Williams also agrees that squeezing in a glass of water before (!) your usual morning go-to beverages (like tea, coffee, and smoothies) will help rehydrate and replenish the losses experienced overnight. However, if you’ve experienced an especially sweaty sleep, Williams recommends supplementing the water with electrolytes. “When it comes to rehydration, both water and electrolytes are key. However, water alone doesn’t replenish your body with the electrolytes—sodium, chloride, and potassium—or a carbohydrate like glucose that is needed for active fluid transport in the body,” Williams says.

According to Dr. Cederquist, the first thing you should do after waking up from a sweaty night’s sleep is crystal clear: drink water.

To incorporate electrolytes into your breakfast routine, Williams recommends adding a protein-fruit smoothie or avocado toast to the mix. Or, for a win-win solution, she notes that hydrating foods are also a great source of replenishment. “According to the Academy of Nutrition and Dietetics, food accounts for approximately 20 percent of daily fluid intake, so look to snack on seasonal summer snacks, such as melon, tomatoes, and strawberries, all of which are naturally rich in water, carbohydrates, and electrolytes,” Williams says.

That said, she cautions against consuming overly sugary drinks or food that can have adverse effects on hydration. “Drinking sugary drinks isn’t a favorable solution because the excess sugar may cause gastrointestinal symptoms like cramping, bloating, or nausea. Too much sugar can limit the body’s ability to absorb fluids or slow down the hydration process, which can actually make dehydration worse,” Williams says. Additionally, consuming salt in moderation is not only important but also essential. “Think twice if you’re avoiding salt. Sodium and chloride—table salt—are critical electrolytes that help to deliver water to your body’s cells and maintain your hydration balance during the day,” she adds.

The perfect food and drink combo for hydration, according to the expert? “Grab a mixed fruit salad with watermelon, berries, and banana, along with some salty nuts or pretzels to give you a nice hydrating snack plus some important electrolytes,” Williams says, which she pairs along with a tall glass of refreshing lemon water, a cup of coffee, and a packet of Pedialyte Fast Hydration powder packs, which contain a balance of electrolytes and glucose for fast rehydration throughout the day.

What’s the best way to prevent hydration loss overnight?

According to Nilong Vyas, MD, a sleep expert at Sleepless in NOLA and a medical review expert at SleepFoundation.org, night sweats shouldn’t be the norm, and that they can be linked to underlying conditions. “Getting to the root of the issue should be the first line of defense against night sweats,” Dr. Vyas says. However, in order to keep hydration loss at bay overnight, she recommends sleeping on cool bedding with breathable clothing. “After waking from a night sweating episode, change your clothing and bedding, drink water, and try to get back to sleep,” Dr. Vyas says.

Another approach to staving away night sweats? Pre-hydrating. “Try to get in some extra hydrating fluids and foods to help ensure that you don’t fall behind,” Williams says. “Generally, if you are on top of your hydration game during the day, drinking a moderate amount of water in the evening is likely sufficient to help keep you hydrated while you sleep,” she says. As a general rule of thumb, Williams notes that women should drink about nine cups of fluid per day, and men should drink roughly 13 cups daily.

“You may just want to shoot for at least two-thirds of your hydration goals before dinner so you aren’t interrupting your sleep with bathroom visits,” Williams says. Talk about words to live by.

An RD shares some of the most hydrating foods:

Case in point? The following gut-friendly beverages, all which are rich in probiotics, or live and active cultures know to diversify and balance the ‘good’ bacteria in your gut.

It makes perfect sense: Gut health has become top of mind for many, and probiotic drinks are an easy and convenient way to support a happy, healthy microbiome. To that end, we caught up with Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston, who shared some of the top types of beverages for your gut (from kombucha and kefir to, yes, soda). Ahead, the best probiotic drinks on the market according to an RD—plus what you need to know before you buy in terms of flavor, ingredients, price, health perks, and more.

The 6 best probiotic drinks, at a glance:

• Best Kefir: Lifeway Organic Whole Milk Kefir Smoothie
• Best Kombucha: Health-Ade Kombucha
• Best Soda: Culture Pop Sparkling Probiotic Soda
• Best Tepache: De La Calle Tepache
• Best Yogurt Drink: Chobani Greek Yogurt Drink
• Best Dairy-Free Drink: Lifeway Organic Oat Milk

What drinks are high in probiotics?

According to Manaker, there are four main types of probiotic drinks: kefir, kombucha, probiotic shots, and certain sodas. That said, one in particular is a standout favorite for the registered dietitian when it comes to maximum microbiome-boosting benefits.

“When I think of a drink that is a powerhouse source of probiotics, the first one that comes to mind is kefir, which is a fermented dairy beverage,” Manaker says. “There is data suggesting that consuming kefir regularly may support gut health. Plus, opting for a choice, like kefir, that generally contains no added sugar is going to be your best bet,” she says. Of course, if you’re dairy-free or simply don’t enjoy the taste of kefir, you can certain reach for one of the other three drinks.

Are probiotics drinks good for you?

Of course, probiotic drinks are far from the end-all-be-all solution to finally finding gut harmony. (Those don’t exist, and that is okay.) While probiotics do help feed the healthy bacteria in your microbiome, Manaker notes that relying solely on probiotic drinks alone won’t get you very far if you, say, avoid eating vegetables or consistently consume a few too many glasses of Pinot. Rather, they should be consumed as part of a well-balanced diet to reap the positive effects they may have to offer. To that end, in addition to consuming probiotics via drinks like kefir, Manaker suggests consuming these three other foods that are also naturally high in probiotics: sauerkraut, kimchi, and certain yogurts.

When you do go for the probiotic drink route, Manaker says you’ll reap the most gut health perks with these guidelines in mind: “Some options can contain large quantities of added sugar, which, in large quantities, can be linked to negative health outcomes,” she says. Indeed, scientific studies have shown that added sugar can lead to chronic inflammation that can affect heart, brain, and gut health. “When it comes to added sugar and gut health, there’s still a lot we don’t know. But scientific studies do suggest that it promotes an inflammatory profile in the gut and damages the microbiome,” Will Bulsiewicz, MD, a gastroenterologist and New York Times bestselling author of The Fiber Fueled Cookbook, previously shared with Well+Good.

When should I drink probiotics?

According to Manaker, when you take probiotics isn’t as important as how you do it. Although the best time to take probiotics will vary from person to person, the registered dietitian emphasizes it’s best to consume it with a source of prebiotic fiber, which is something most folks forget to do. “Generally speaking, any time of the day that you can sneak in a serving of probiotic food is a good idea. However, pairing probiotics with prebiotic fiber is advised, as prebiotic fiber acts as ‘fuel’ for the probiotics,” Manaker says. A few options to avoid this common mistake? “Jerusalem artichoke, a slightly underripe banana, and onions are good sources of prebiotics,” she says.

“Pairing probiotics with prebiotic fiber is advised, as prebiotic fiber acts as ‘fuel’ for the probiotics. Jerusalem artichoke, a slightly underripe banana, and onions are good sources of prebiotics,” Manaker says

6 best probiotic drinks for gut health

Kefir

Lifeway Organic Whole Milk Kefir Smoothie — $4.00

Lifeway Organic Plain Whole Milk Kefir is packed with protein, calcium, and 12 live and active probiotic cultures. It has a luscious, creamy consistency with a tangy aftertaste, which makes it perfect for blending into smoothies, topping with granola, or eating on its own. What’s more, it’s up to 99 percent lactose-free, gluten-free, and made with all organic ingredients. To sweeten the deal even more, it comes in a variety of flavors, like Organic Strawberry Banana Whole Milk Kefir and Organic Black Cherry Whole Milk Kefir. 

According to Caroline Margolis, RD at Lifeway Foods, kefir is a probiotic powerhouse filled with essential nutrients important for everyday health. “One eight-ounce serving of Lifeway kefir contains a diverse set of 12 live and active cultures—25 to 30 billion beneficial colony forming units, or CFUs—which is double the amount of yogurt, kombucha, and some other probiotic beverages on the market,” Margolis says. She adds that kefir is a good source of other essential nutrients, including protein, vitamins B12 and D, and calcium. 

“What’s more, Lifeway Kefir has a long fermentation process that produces bioactive peptides, which offer probiotics as well as potential anti-inflammatory, anti-hypertensive, and antioxidant properties, making kefir a great food to support our immune, digestive, and cardiovascular health,” Margolis says. 

Pros:

• One eight-ounce serving of Lifeway kefir contains a diverse set of 12 live and active cultures
• Organic ingredients
• Kefir is a good source of essential nutrients, including protein, vitamins B12 and D, and calcium
• Tons of delicious flavors, like Organic Strawberry Banana Whole Milk Kefir and Organic Black Cherry Whole Milk Kefir

Cons:

• Tangy aftertaste can be new to those who are new to kefir
• Not vegan-friendly

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Kombucha

Health-Ade Kombucha, Pack of 12 — $50.00

Sweet, tangy, and packed with boatloads of gut-friendly probiotics, Health-Ade Kombucha deserves every bit of hype. Best part? It’s vegan, gluten-free, organic, and magically delicious. Not convincing enough, perhaps the one billion CFUs it contains can sweeten up the deal. Additionally, you’ll likely find the best assortment of flavors in this line of drinks, like their newly-launched Guava Dragon Fruit kombucha. 

Pros:

• Top-notch assortment of delicious flavors
• Packaging = beautiful glass bottle
• Organic ingredients
• One billion CFUs

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Probiotic Sodas

Culture Pop Sparkling Probiotic Soda, Pack of 12 — $33.00

Culture Pop Soda offers a great alternative (packed with probiotics) to traditional sodas made with artificial ingredients. This line of drinks—which comes in flavors like watermelon, rosemary lime, and ginger lemon turmeric—is formulated with organic fruit juice, herbs, spices, and live probiotics. What’s more, each can is vegan-friendly and (importantly) shelf-stable. Unlike other probiotic-rich drinks on the market, this one doesn’t require refrigeration before opening. 

Pros:

• Vegan-friendly
• Shelf-stable
• Five delicious flavors
• No added sugar or artificial sweetener

Cons:

• Pricey

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De La Calle Tepache, Pack of 12 — $47.00

Tepache is a classic Mexican-style drink that’s naturally packed with probiotics thanks to fermented pineapples. De La Calle’s formulation is based on the co-founder’s family recipe and comes in a variety of flavors like Watermelon Jalapeño, Grapefruit Lime, Ginger Manzana, Picante Mango Chili, and Tradicional Pineapple Spice. 

Pros:

• Deliciously vibrant variety of flavors
• Made from fermented pineapples, which are great for your gut
• Low in sugar

Cons:

• Not for those allergic to pineapple

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Probiotic Yogurt Drinks

Chobani Greek Yogurt Drink — $3.00

This protein-packed drinkable Greek yogurt product is made with locally-sourced milk, which gets fermented to form a happy environment for gut-friendly live and active cultures. For delicious flavor, Chobani infuses their yogurt drinks with fresh fruits like strawberries and raspberries. Additionally, unlike other Greek-style yogurt products that may rely on milk protein isolates or whey protein, Chobani uses an authentic straining process that calls for three cups of milk to yield just one cup of fresh Greek yogurt. Translation? It’s packed with protein. 

Pros:

• Protein-packed
• Rich in gut-friendly live and active cultures (probiotics)
• Infused with fresh fruit flavor

Cons:

• Not vegan-friendly

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Lifeway Organic Oat Milk — $5.00

Lifeway Oat is made with organic oats and contains 10 live and active vegan-derived probiotic cultures per serving to help promote a balanced and diverse microbiome. This product is dairy-free, and comes in a variety of cozy flavors, including plain, strawberry, peach, mixed berry, and blueberry.

Pros:

• Plant-based, vegan-friendly
• Certified gluten-free
• Variety of fruity flavors
• Contains 2 grams of fiber per serving

Cons:

• Tangy aftertaste may be new to those new to kefir

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A registered dietitian shares the benefits of drinking kombucha:

Indeed, Buettner notes that beans are a central component of meals consumed in all five Blue Zones. This includes Okinawa, Japan, where you’ll find a wide variety of beans, including soybeans, fermented beans (nattō), and mung beans, to name a few. Another highly popular choice? Red beans, otherwise known as azuki (or adzuki) beans.

To learn more about this popular Japanese staple, its cultural significance, and one of the best ways to eat ‘em, we caught up with Namiko Chen, a Yokohama, Japan native and the founder of the widely acclaimed Japanese cooking platform, Just One Cookbook, who shared her go-to, two-ingredient, red bean-rice dish packed with longevity boosting benefits.

What’s the significance of red beans in Japanese culture?

According to Chen, red beans (aka azuki beans) have been a part of Japanese cuisine for centuries. “Azuki beans are said to have been introduced from China around the third century, 300 B.C. to 201 B.C. There’s also another theory that azuki beans were grown in Japan in the Jōmon period, 14,000 to 300 B.C.,” Chen says. (Read: Red beans have been around for a very long time.)

Although, these days, many value azuki beans for their nutritional value and delicious taste, Chen notes that they also once carried additional cultural significance. “They were deemed a beneficial talisman as the red color of the azuki beans was thought to help ward off evil spirits—and were also seen as a form of medicine due to their high nutritional value,” Chen says. What’s more, she explains that as Buddhism spread to Japan, eating animals did not align with this religious belief. As such, azuki beans were used in place of meat in many instances.

Nowadays, you can find azuki beans in many different Japanese dishes. “Red beans, or what we call azuki beans, are primarily used in various sweets in Japanese cuisine,” says Chen. “These traditional sweets called wagashi are mostly filled with or accompanied by sweet azuki bean paste called anko or an. The azuki beans are boiled, mashed, sweetened with sugar, and then used as fillings in daifuku mochi [red bean-filled mochi], manju [red bean steamed cake], and dorayaki [red bean pancakes].”

And although you’ll find azuki mostly in sweet preparations, there’s one popular savory dish Chen loves to make: a red bean rice called sekihan.

What is sekihan (Japanese red bean rice)? 

It’s true: You’ll typically find red beans in Japanese sweets for the most part. However, Chen notes that sekihan is one exception. “In Japan, we make red bean rice called sekihan—or osekihan—on auspicious occasions,” she says. “The red color of the rice symbolizes happiness and prosperity. It’s a traditional dish served on many happy and celebratory occasions, such as Japanese New Year and Children’s Day, the birth of a baby, birthdays, graduations, and weddings.”

To make this simple dish, you only need two ingredients: Rice and red beans. And although the ingredient list sounds simple, the process of making the dish is slightly more complex. “For the rice, it’s very important to use Japanese short-grain glutinous rice called mochigome when you make sekihan; do not use other Asian long-grain glutinous rice varieties,” Chen says. According to her, using mochigome will ensure the most “authentic outcome” in the final dish, as this is the variety that’s most widely used in Japanese cooking. “Remember that long-grain and short-grain varieties have different flavors, textures, and shapes when cooked,” she says.

Fortunately, this type of rice is also widely available in the United States. “You can find mochigome at Japanese grocery stores, other Asian grocery stores, and some well-stocked supermarkets. I usually get local, California-grown, organic mochigome at my local Japanese supermarket called Nijiya. You can also find Koda Farms and Hakubai brands at online retailers like Amazon and Instacart,” Chen says.

Another key point is to rinse any excess starch and impurities in three to four changes of water until the water runs clear, according to Chen. “When you do this, you must be very gentle, as mochigome is fragile and can break easily,” she says. “Using a large bowl and not a sieve helps to keep the grains from breaking as you rinse them.” For a step-by-step rinsing rice tutorial, you can check out Chen’s in-depth guide.

But for a quick overview, you’ll want to use your finger to agitate the wet rice using circular motions and use minimal amounts of water to allow the grains to rub against each other for better cleaning.  “Using very little water while washing also keeps the rice from absorbing the impurities found in the cloudy rinsing water,” Chen says. With a little patience (and a few rinses later), the cloudy water will eventually run clear. “After the final rinse, you’ll drain the rice well in a fine-mesh strainer and shake off the remaining water,” she says.

For even easier rice rinsing, Chen recommends investing in a Japanese-style bowl specialized for this task. They have a gentle and rounded bowl shape but with side and bottom drainers. “You can use one if you’re worried about losing rice grains when pouring off the rinsing water from a regular bowl,” she says.

At this point, Chen says you’ll need to pre-soak the glutinous rice (for about 8–12 hours) only if you’ll be steaming it—not when cooking it in a pot stovetop or an electric rice cooker. To prep the rice to soak, you can use any type of bowl. The key is simply to ensure the rice is covered with plenty of water so it can absorb it while remaining submerged at the end of the soaking period. “This ensures an even soak for all the rice grains,” Chen says.

As for the beans, Chen says it’s not necessary to soak beans hours before cooking them despite what the packaging may say. “While soaking the beans for several hours or overnight does help reduce the cooking time slightly, it doesn’t make a significant difference. Therefore, my sekihan recipe does not call for soaking the beans ahead of time,” she says.

However, what does make a difference is how fresh the beans are. “Look for dried azuki beans that are fresh so they will become tender when you cook them. Old beans won’t become tender no matter how long you cook them,” Chen says. According to her, the best way to check if the beans are fresh (or old) is by inspecting the expiration date on the packaging. “Buy azuki beans that are recently packaged and far off from their expiration date,” she says.

What’s more, Chen suggests buying azuki beans imported from Hokkaido, Japan—the largest producer of this type of bean—whenever possible. “Japanese grocery stores sell different brands of azuki bean packages, and they are typically all from Hokkaido. If you are shopping for azuki beans elsewhere, it‘s good to check where the azuki beans are from,” she says. That said, if you can’t find Hokkaido beans, azuki from Tamba in Hyogo prefecture (which are known to be premium varieties according to Chen) are a great option, too.

Sekihan (red bean rice) recipe

Yields 5 servings

Ingredients
1/3 cup azuki beans
1 1/2 cup water (for cooking beans #1)
3 1/2 cup water (for cooking beans #2)
2 1/4 cups sweet rice/glutinous rice (mochigome)
1/2 Tsp Diamond Crystal kosher salt (use half as much for table salt and two-thirds for sea salt by volume)
1 Tbsp toasted black sesame seeds (or use gomashio, which is a combination of black sesame seeds and salt)
1/2 Tsp Diamond Crystal kosher salt for serving

To make the beans:

1. Rinse azuki beans in the strainer under cold running water and drain well.
2. Put the azuki beans in a large pot (with a tight-fitting lid) and 1 1/2 cup water.
3. Bring it to a boil over medium heat. Once boiling, turn off the heat and drain the beans over the strainer.
4. Put the beans back in the pot and add 3 1/2 cup water. Bring it to a boil.
5. Once it’s boiling, turn down the heat to low/simmer. Cover and cook for 25–30 minutes. (Note: The beans will continue to cook with glutinous rice, so they should be tender but don’t have to be 100-percent cooked at this stage. I personally prefer the beans to have some texture instead of mushy. Please adjust the cooking time for the beans accordingly.)
6. Check the doneness of the beans by mashing one bean between your fingers. (As I prefer the beans to have some texture, when I test the bean, the texture should still be somewhat firm, not completely soft. Remove from the heat and let cool to room temperature for roughly one hour. Beans will continue to cook with the remaining heat.)

To measure the rice cooking liquid:

1. Once the azuki beans and azuki-cooking liquid come to room temperature, separate them. You must have 540 milliliters (about two-and-a-quarter cups) of cooking liquid. If you don’t have enough, add water to have exactly 540 milliliters.

To make the rice on the stovetop:

1. In a large bowl, place the sweet rice (glutinous rice). Add water to submerge it and quickly discard the water.
2. Add water and gently rinse the rice three to four more times until the water is clear. Unlike regular white rice, sweet rice breaks easily, so be gentle when you rinse.
3. For one last time, add water to the bowl and drain the rice into the strainer. Drain and shake off the water well.
4. Add the drained rice and 540 milliliters of the azuki-cooking liquid to the pot or donabe (Japanese cooking pot).
5. Add salt and mix well together.
6. Add the beans on top and evenly distribute but try not to mix with rice. Rice cooks evenly when it’s not mixed with other ingredients.
7. Cover the lid and start cooking on medium-high heat until boiling roughly eight to 10 minutes.
8. Once boiling, reduce the heat to low/simmer and cook for 10-12 minutes. Remove from the heat (so the bottom doesn’t get burnt) and let it steam for additional 20 minutes.

To serve:

1. Mix black sesame seeds and salt. This is called gomashio.
2. Stir the rice gently. Insert the rice scooper perpendicularly, lifting up the rice from the bottom.
3. Then break it up with the rice scooper perpendicularly, as if you’re cutting it. Repeat the same process until all the bottom of the pot is mixed. Serve in individual rice bowls and sprinkle gomashio on top. Enjoy!

Can’t get enough beans? Try these black bean brownies:

According to Dan Buettner, a National Geographic reporter, longevity expert, and founder of the Blue Zones, there’s no doubt that fruits and vegetables play a vital role in the diet of many of the longest-living people in the world. As such, Buettner recommends that folks aim to consume a 95 percent plant-based diet.

Today, we’re honing in on the best fruits for longevity with the help of Buettner’s extensive research on the topic. But first, a word to the wise: All fruits are considered nutrient-dense, meaning they’re packed with key nutrients that can help boost your overall health and when consumed long-term, your longevity. The ones Buettner’s outlined for us here are simply the most common in the five Blue Zones regions (meaning calling these eight delicious options the “healthiest fruits of all” would be far beyond superlative).

Why is eating fruit essential for healthy aging?

Even if you don’t live in a Blue Zone, Buettner has found ways to practice longevity-boosting lifestyle habits no matter where you are. “The particular foods important to Blue Zones centenarians vary from one culture to the next, but my team has found a few evidence-based commonalities after extensive research. These can be used as guidelines,” says Buettner.

To that end, Buettner emphasizes that one key way to boost your longevity is to eat more local plant-based foods. According to a study of over 100,000 subjects, eating more fruits and vegetables was associated with reduced mortality from cardiovascular and respiratory disease. “Most of the Blue Zones residents I’ve come to know have easy access to locally sourced fruits and vegetables—largely pesticide-free and organically raised,” Buettner shared in a recent blog post.

So, exactly how much should you be eating? Researchers found that eating an average of five servings per day was associated with a 13 percent lower risk of death than eating only two servings per day. Variety is also key—so next time you toss together a Caesar salad, perhaps swap some shaved and roasted Brussels sprouts in for your regular romaine?

What are the best fruits for longevity?

Although there are a few popular fruits found in the Blue Zones to pick from, Buettner doesn’t believe folks should limit (or pressure) themselves to only consume the ones on the list. “Don’t try to force yourself to eat the ones you don’t like. That may work for a while, but sooner or later, it will fizzle,” Buettner says.

Instead, he suggests trying a wide variety of fruits (and vegetables) and seeing what sticks. And if you have trouble getting access to fresh fruits, Buettner notes that frozen ones are equally swell. “In fact, they often have more nutrients in them since they’re flash-frozen at the time of harvest rather than traveling for weeks to your local grocer’s shelves,” he says.

Now, let’s get to the moment we’ve all been waiting for. Here are the top eight fruits for healthy aging commonly consumed in the Blue Zones:

1. Avocados: They’re a great source of healthy fats, fiber, carotenoids, and antioxidants.

2. Bananas: One word: Potassium. Along with potassium, bananas are also high in magnesium. Together, these two nutrients can help promote restful sleep, so it might be a good idea to nosh on a banana before heading to bed.

3. Bitter melons: Folks in Okinawa eat this fruit regularly. They’re super hydrating, and can potentially help regulate glucose levels.

4. Lemons: Lemons and longevity go hand in hand. One reason why? This citrus-forward fruit has loads of polyphenols that have been linked to anti-aging benefits.

5. Papayas: This fruit is high in fiber and has been shown to help boost gut health (a key indicator of healthy aging), promote regularity, and reduce constipation.

6. Pejivalles (peach palms): Also known as pejibayes, these peach-like fruits are commonly consumed in Costa Rica. The benefits of this fruit include fiber, antioxidants, and essential vitamins and minerals.

7. Plantains: The less-sweet version of bananas, plantains are lower in sugar than the closely-related fruit. Additionally, plantains also contain more vitamin C, magnesium, and potassium than bananas…not to mention loads of gut-healthy fiber.

8. Tomatoes: Tomatoes are a great source of lycopene, an anti-inflammatory plant compound known to boost heart health and longevity.

Pro tip: Buettner suggests that upping your fruit intake will be easier if you make their presence known. By that, he means placing a fruit bowl in the middle of your kitchen on the counter or in an area that gets a lot of traffic and visibility. According to him, the more we see the food, the more likely we are to eat it, especially if it’s one we really do enjoy.

Pro tip: Buettner suggests that upping your fruit intake will be easier if you make their presence known. By that, he means placing a fruit bowl in the middle of your kitchen on the counter or in an area that gets a lot of traffic and visibility.

Now, let’s move on to other important topics—like which foods can help you poop:

Too niche or at least somewhat relatable? Regardless, to answer all of your burning (nitro coffee) questions, we went straight to the source and chatted with Aaron Robinson, an equipment program manager at Starbucks. Ahead the coffee expert explains what nitro coffee is (finally, we know!), the difference between nitro cold brew vs. cold brew, and exactly how Starbucks makes it in stores so you feel much more prepared (and potentially inclined) to order it next time you’re in line.

What is nitro cold brew coffee, according to a Starbucks coffee expert

It’s safe to say that Robinson knows the ins and outs of Starbucks coffee. The coffee pro began with the company 20 years ago as a barista and has since held several roles, including manager of coffee education. Nowadays, Robinson works with the research and development department to implement new coffee brewers and equipment for a seamless barista experience. One coffee innovation he can’t get enough of? Nitro coffee.

Although the name gives science experiment, Robinson reassures us that nitro cold brew coffee is far less intimidating than it sounds. In truth, it’s basically an amped-up version of their original cold brew. “To create Starbucks’ nitro cold brew, we begin with our signature cold brew, which is slowly steeped in small batches for 20 hours in each of our stores,” Robinson says. This is where the nitro (which is short for nitrogen) bit comes into play. “Nitrogen is infused into the cold brew as it pours from the tap.”

Nitro cold brew vs. cold brew

Robinson explains that this infusion creates microbubbles, which give the coffee a cascading, silky texture and luxurious mouthfeel. “The result is a velvety-smooth coffee with a subtly sweet flavor and a rich, creamy head of foam,” he says.

Although there are no added ingredients (aside from nitrogen) in their nitro brew, Robinson notes that it’s not uncommon for folks to notice hints of sweetness that they wouldn’t get from regular cold brew alone. “When coffee is brewed at a cold temperature, the result is a lower acidity and a smoother coffee profile. Although there is no sugar or sweetener added, the nitro cold brew seems sweeter and creamier than the iced cold brew because of how the nitrogen interacts with and smooths out the coffee flavor,” Robinson says. As such, if you’re looking for a low-sugar alternative to your usual order, nitro coffee might be your best bet.

“When coffee is brewed at a cold temperature, the result is a lower acidity and a smoother coffee profile. Although there is no sugar or sweetener added, the nitro cold brew seems sweeter and creamier than the iced cold brew because of how the nitrogen interacts with and smooths out the coffee flavor,” Robinson says.

What are some of the key elements for making nitro cold brew coffee?

In a previous conversation with another Starbucks coffee pro, we learned that the beloved chain operates like a well-oiled machine due to the strict benchmarks established to maintain consistency across all 35,000 stores. Thankfully, Robinson clues us in on some of the key elements for making nitro cold brew coffee like a Starbucks barista.

For starters, Robinson says the type of coffee ground used makes all of the difference. “Starbucks Cold Brew is made using a coarse-ground, medium-roast coffee that brings chocolatey notes and a well-rounded flavor,” he says. “When making cold brew, a coarse ground coffee is ideal since the water and coffee grounds spend 20 hours together. If the grinds are too small, then instead of a tasty concentrate, the result would be a thick coffee sludge,” Robinson says. No, thank you!

BTW, Starbucks’ Cold Brew Blend features coffees from Colombia and East Africa. “Latin American and African coffee growing regions produce coffees that result in great tasting cold brew,” Robinson says.

Of course, by now, we know that nitro cold brew is made using the same brewing method as their regular cold brew, except for the obvious addition of nitrogen to the latter. But, if you intend on making it at home, you might need to invest in some fancy (potentially expensive) coffee-making gear. “We use a tap system to infuse nitrogen into the Cold Brew,” Robinson says.

That said, if that’s not plausible, Robinson says there is an easy workaround and way to keep nitro cold brew coffee on tap at all times (from the comfort of your home). “With canned Nitro Cold Brew, nitrogen is infused as soon as you open the can, creating a delicious nitro cold brew on the go,” he says. This, in turn, will yield similar results to the nitrogen tap-infused cold brew beverages you can get in stores. *New life hack unlocked.*

And, if this isn’t convincing enough, according to a recent Starbucks earnings call, two out of three customers purchase cold coffee, which has become their third fastest-growing segment over the last two years. As per our calculations, considering nitro coffee is the glow-up version of good ol’ cold brew, do we have a major trend alert on the horizon? We dare to say yes.

An RD shares the (many) benefits of drinking coffee:

The Blue Zones are the five areas of the world that have the longest-living and healthiest populations: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California. It was found that they had nine things in common, including some of the ways they eat, despite thousand of miles between them.

While a lot of their longevity success comes down to where and how they live, there are some key dietary takeaways that can be applied to an American lifestyle without too much work. In a seminar hosted by the Global Wellness Summit, Dan Buettner, a journalist and expert on Blue Zones, shared some of his top longevity nutrition tips gleaned from years of researching how these communities live. Here are the main takeaways:

1. They drink wine after 5 p.m., ideally with friends and a meal

“There’s plenty of evidence in Blue Zones that a couple glasses a day, especially with friends and with a meal… probably lowers your mortality,” Buettner says. (In fact, four out of the five Blue Zones communities drink alcohol in moderation as part of their lifestyle.)

There are a few potential reasons for this: wine is rich in antioxidants, it has some anti-inflammatory properties, and it has been linked with a reduced risk of heart disease, Tracy Lockwood Beckerman, RD, previously told Well+Good. (Canonau is Sardinia’s red wine of choice.) However, if you’re not drinking now, this doesn’t mean you should start; if you choose to imbibe, do it the Blue Zones way.

2. They eat mostly plant based foods…

Yup, even Blue Zones folks are on the plant-based train—and have been for generations. “They’re eating 90 to 100 percent plant-based food beyond a shadow of a doubt,” Buettner says. A plant-based diet has been shown to be good for your heart, your gut, and your brain—not to mention, plant-based foods like veggies and grains have less of a carbon footprint than meat and dairy.

3. …including plenty of carbs

Justice for carbs! Buettner says that people living in Blue Zones typically consume about 65 percent of their daily calories in the form of carbs. Which makes sense: the macronutrient typically comes paired with lots of fiber (great for gut health) along with vitamins and minerals that your body needs to function at its best.

But it’s important to remember that not all carbs are created equal, and people in Blue Zones are getting this macronutrient mostly from sources like grains, greens, tubers, nuts, and beans. (Read: Not the super processed stuff.) There’s one carb that beats all the rest: beans. “The longevity all-star food is beans,” Buettner says. “So if you’re eating about a cup of beans a day, it’s probably worth an extra four years of the life expectancy.”

4. They enjoy meat on occasion

Meat is considered a celebratory food in the Blue Zones, Buettner says, and is typically only eaten about five times per month. People in these communities typically stick to “a portion no bigger than the size of the deck of cards,” he adds, which translates to about three ounces. This makes sense—while meat is a great source of protein, B vitamins, and bioavailable iron, too much of it is also associated with cardiovascular disease, colorectal cancer, and other health issues. And studies have shown that higher intakes of meat in both men and women are associated with higher cancer and all-cause mortality rates.

Like the wine tip, you don’t have to start eating meat if you don’t currently do so, but if you are a meat eater, know that a bit is totally fine from a longevity perspective. To take it a step further, here’s how to make the healthiest and most sustainable choices when you do eat meat.

5. They stick to water, coffee, and wine

These are beverage choices I can fully get behind. Buettner says people in Blue Zones drink six glasses of water a day, plus coffee in the morning and a glass of wine with dinner. Missing is sugary beverages, like soda, which has been shown to negatively impact your health.

6. They practice modified forms of intermittent fasting

But no, that doesn’t mean they’re dieters. Rather, Buettner says that people in Blue Zones communities typically eat in ways that are similar to what we could call intermittent fasting. “They breakfast like a king, lunch like a prince, and dinner like a pauper, and they tend to eat all their calories in an eight hour window, leaving 16 hours for their digestive systems to rest,” Buettner says. Basically, their largest meal is breakfast, their smallest one is dinner, and they don’t eat late into the night. (And it comes with lots of potential longevity-related benefits.) However, this is not an eating plan for everyone, especially if you are recovering from an illness, pregnant, breastfeeding, or trying to conceive, or have a history of eating disorders.

Needless to say, the process can feel very wasteful, especially when you’re feeding a developing starter multiple times a day. The bright side? There are tons of sourdough discard recipes—from pancakes to crackers to pizza dough—to make instead of throwing it (and your efforts) down the drain. So next time you find yourself patiently waiting for sourdough starter to fully activate into bubbly goodness—which can take upwards of several weeks—try cooking up a few equally tasty treats using your starter. The sourdough discard recipes you’ll find below are the best thing you’ll try since sliced bread.

Does your sourdough discard have to be active to use?

First things first: Why is it “okay” to use sourdough discard in a recipe if it’s meant to be… discarded? While not-yet-active sourdough starter might not be able to fully leaven a loaf of bread with large open crumbs, it’s perfectly fine for recipes that don’t require lively yeast (in other words, much rising). Think pancakes, pizza dough, waffles, and crackers.

Additionally, if there’s a need for a baked good to grow to new heights, you can always supplement the sourdough discard with leavening agents, like baking powder or soda.

5 delicious sourdough discard recipes

1. Sourdough Discard Pancakes

It’s safe to say that brunch is basically incomplete without a good ol’ stack of flapjacks. And although a boxed pancake mix is great in a pinch, there’s something so rewarding about making ‘em from scratch. In truth, making DIY pancake mix is extremely unfussy. All you need are pantry-staple ingredients like flour, milk, and eggs. So, to give a simple recipe an added hint of extra flavor, call in the sourdough discard, like in this recipe by Modern Farmhouse Eats. Hope you have the maple syrup on tap and ready to go.

Get the recipe: Sourdough Discard Pancakes

2. Sourdough Discard Crackers

As mentioned, although sourdough discard might not be a great leavener, it’s perfect for recipes that don’t call for much rising action, like these sourdough discard crackers by Little Spoon Farm. Best part? All you need are four ingredients: sourdough starter discard, melted butter, dried herbs, and salt. Yep, that’s all, folks.

Get the recipe: Sourdough Discard Crackers

3. Sourdough Discard Pizza Dough

One word: Pizza. Need I say more? If an excuse to make pizza isn’t already convincing enough on its own, this sourdough discard pizza dough recipe by Pantry Mama is the easiest way to ensure you cut down on food waste while making a tasty meal. Plus, if you make extra, you can easily freeze the dough balls for the next pizza party—future you will thank you tremendously.

Get the recipe: Quick, No-Yeast Sourdough Discard Pizza Dough

4. Sourdough Discard Waffles

We hear you. You’re not really a pancake person, but waffles are definitely your jam. Well, we have good news for you because these sourdough discard waffles by Little Spoon Farm certainly won’t disappoint. The only thing to remember is that you’ll want to prepare your batter ahead of time and have time to settle overnight. Basically, you’ll dream of the waffles you’ll eat for breakfast all night long. Sorry, not sorry. 

Get the recipe: Sourdough Waffles (or Pancakes)

5. Sourdough Discard Blueberry Muffins

Throw your baker’s hat on because soon you’ll be making Fifteen Spatula’s homemade sourdough discard blueberry muffins recipe. Trust: They’re moist, tender, and crumbly, with the perfect blueberry-orange flavor plus a hint of vanilla. Swoon. But that’s not all. They’re ready in just 32 minutes, to be precise, from start to finish. To break it down, it’s only 10 minutes of prep work and 22 minutes of cooking time. The hardest part will be waiting for them to cool down before digging right in.

Get the recipe: Sourdough Discard Blueberry Muffins

A dietitian delves into gluten 101:

The argument that cheese tends to taste better when it’s melted initially stemmed from a passionate Well+Good Slack conversation, in which nearly every one of my colleagues confirmed this statement without question. It was my call to dig in.

After some research (more on that soon), it was clear: Food scientists confirm that the appeal of melted cheese isn’t a coincidence at all. In fact, while melted and unmelted cheese are nutritionally identical, researchers have found your palate is heavily impacted by temperature. Ahead, we delve into the science-backed theories behind why melted cheese might taste more deliciously rich and flavorful than unmelted cheese—and let’s just say it’s not all in your head.

Why does melted cheese tend to taste better?

According to Inna A. Husain, MD, medical director of laryngology at Community Hospital in Munster, Indiana, there are two main theories that shine a light on why melted cheese tastes so darn good.

The first theory: The fat content found in cheese is more noticeable (creamy, savory, rich) at warmer temperatures. “Researchers at Yale have studied how our central nervous system responds to fatty foods. We think due to either evolution or learned behavior, oily calorie-dense foods are what our taste receptors like to hone in to,” Dr. Husain says. Additionally, Dr. Husain says that fats tend to be easier to “taste” when melted in a warm or liquid substance. Hence why we might be instantly drawn to the melted cheese-covered nacho every single time.

Meanwhile, another study indicates that the texture of the food is equally, if not more important, than its flavor. (Anyone else struggling through the cottage cheese renaissance?) “In the Netherlands, food scientists have studied the creaminess of desserts—like custard—and found that test subjects were more drawn to the smoother ones,” Dr. Husain says. As such, she explains that melted cheese has a lot of texture similarities to custard and might trigger a similar reaction. “It’s thought that the texture that coats the tongue, along with the warmth of the melted cheese, enhances what the taste buds register and thus what is transmitted to the brain, especially heightened sensation,” she says.

What’s more, Natalie Alibrandi, a London-based food scientist and CEO of Nali Consulting, says melting cheese can completely alter its flavor profile, which impacts our perception of its taste. “When cheese is heated and thus melts, it releases various volatile compounds which are not present when the cheese is unmelted,” Alibrandi says.

“The percentages of volatile compounds in heated cheese differ from those reported in cold cheese—such as diacetyl and acetoin—which are the abundant aroma compounds in cold Edam cheese. While hexadecanoic acid and butanoic acid are more abundant free fatty acids in cold Edam cheese,” Alibrandi says. Dr. Husain also agrees that melting or heating cheese can help release more flavors, otherwise known as umami, that would otherwise be hidden in its solid form.

Alibrandi caveats that not all melted cheeses will react in the same way. “Every cheese melts differently due to the different thermodynamic properties of its casein [a protein found in milk and dairy products] structure. When cheese is melted, it undergoes chemical changes: the proteins and fats break down to become more fluid, solid fat globules become liquid, and this creates a smoother texture and mouthfeel,” she says.

When cheese is melted, it undergoes chemical changes: the proteins and fats break down to become more fluid, solid fat globules become liquid, and this creates a smoother texture and mouthfeel.”—Natalie Alibrandi, food scientist

That said, while cheeses will react differently depending on their composition, Alibrandi says that one thing’s for certain: Heating them will release different flavors, aromas, and complexity than what you’ll experience when consuming unmelted cheese.

According to Alibrandi, there’s another important reason why we may enjoy melted cheese more than most unmelted cheese. It’s simple: Melted cheese is rarely consumed on its own (think: pasta, fondue, grilled cheese, pizza…). “This will likely also have an impact on the perception of the taste of melted cheese due to flavor association as well as flavor enhancement of the ingredients paired with melted cheese,” Alibrandi says.

A registered dietitian shares a guide to alternative cheese that taste great melted or unmelted. The choice is yours:

If you’ve already committed to incorporating more yogurt into your diet (kudos), the next step is making sure you are squeezing every possible benefit from it. Whether you’re partial to flavored yogurt, Greek yogurt, skyr, or non-dairy, plant-based yogurt, registered dietitian and nutrition expert Kristie Leigh, RD, director of scientific affairs at Danone North America, has tips that will ensure you’re getting the most out of every delicious spoonful.

How to reap the most yogurt benefits for gut health and digestion, according to an RD

1. When grocery shopping, keep yogurt cool by placing it alongside other cold items in your shopping cart

Dairy-based yogurt needs to be kept cold for food safety reasons. But temperature matters when it comes to all types of yogurt, including those that are plant-based, and here’s why (in addition to the food safety factor): According to Leigh, yogurt must stay between 32°F and 45°F to protect its live, active gut-boosting cultures, and she has some practical suggestions for maintaining this temperature.

First, Leigh recommends keeping yogurt in your cart next to other cold or frozen products while you shop, and then bagging those same items together to keep the yogurt cool on the way home. Once home, store the yogurt on a middle shelf—avoid the refrigerator door, where temperatures fluctuate more. “This will help ensure the live and active cultures and the quality of the yogurt are maintained,” says Leigh.

Once home, store the yogurt on a middle shelf—avoid the refrigerator door, where temperatures fluctuate more. “This will help ensure the live and active cultures and the quality of the yogurt are maintained,” says Leigh.

2. A little research can go a long way when it comes to finding the yogurt that meets your needs

Leigh points out that not all yogurts contain probiotics and there are many different types of probiotic strains, each of which confers different benefits. Knowing which specific strains (if any) are in your yogurt is key to knowing what you are getting out of it. For example, according to Leigh, the widely-used Lactobacillus Rhamnosus GG strain has been shown to support immune health. It’s not always straightforward, however. For one, Leigh notes that the Food and Drug Administration (FDA) does not regulate the use of the word “probiotic” on food labels. That means that you will need to dig deeper to learn more about specific strains—especially because not all yogurts contain probiotics.

The first step, says Leigh, is searching the product label for the specific strains in the yogurt. The names of these strains usually consist of the genus, the species, and the specific strain, expressed as a combination of numbers and/or letters. Plugging the strain name into a search engine can help you figure out what benefits—if any—that particular strain is associated with. “There are products that contain many different ‘probiotics’ in one formula, but without the strain information you won’t be able to determine if the bacteria in the product are actually studied probiotic strains or cultures without a studied benefit,” says Leigh.

Leigh also stresses that when it comes to the number of probiotic strains in a serving of yogurt, more isn’t always better. “Depending on the benefit you are looking for, you may only need one probiotic strain to get that benefit,” she says. The same goes for the number of colony-forming units (CFUs), which are the number of live microorganisms in the product. “The number of CFUs needed to get the benefit is dependent on the probiotic strain, so without a little research, it’s difficult to know if you are getting the amount needed,” says Leigh.

Leigh also recommends looking for probiotic products with multiple benefits. “For instance, some yogurt brands can do double duty by supporting your gut health as well as your immune system. Activia+ Multi-Benefit Drinkable Yogurt is a great example—it’s packed with probiotics, supports your gut health, and has as vitamin D, zinc, and vitamin C to help support the immune system.”

3. Pair your yogurt with plant-based foods to diversify your diet

Though yogurt can do a lot of heavy lifting on its own when it comes to gut health, mixing it with plant-based foods can add flavor, texture, and additional gut-boosting benefits.

Citing findings from the American Gut Project, a crowdfunded citizen science project that collects data about the human microbiome, Leigh notes that people who consume 30 different types of plants a week have been shown to have greater gut bacteria diversity—an indicator of good gut health—compared to those who consumed 10 or fewer plants a week. “Luckily, many plant based foods pair deliciously with yogurt, like fruits, grains, vegetables and even nuts,” says Leigh. The takeaway? Topping your yogurt bowl with dried cranberries, cherries, banana slices, peanut butter, toasted almonds, or chia (or all of the above) is a major power move for your gut health.

That’s the takeaway from recent research that found low iron levels can exacerbate symptoms of anxiety, depression, and schizophrenia. The meta-analysis analyzed survey results and studies, and found that a number of people with depression, anxiety disorders, sleep disorders, and psychotic disorders also reported having a history of iron deficiency anemia.

Iron deficiency is a common problem. Research shows that up to 10.5 percent of Americans have iron deficiency anemia, which is a condition where your body doesn’t have enough healthy red blood cells. But iron deficiency does more than impact your mental health—it can impact your heart and even cause issues in pregnancy.

With that in mind, what are the signs of iron deficiency and what should you do if you suspect your levels are low? Dietitians break it down.

Signs of iron deficiency

It’s important to know this upfront: It’s not always easy to tell if you have low iron levels. “Signs and symptoms of iron deficiency anemia are unreliable in screening for or detecting this type of nutritional anemia,” says Deborah Cohen, DCN, RDN, associate professor in the department of clinical and preventive nutrition science at Rutgers University. The symptoms also tend to be a little nondescript and can easily be confused with those of other conditions, says Jessica Cording, RD, author of The Little Book of Game-Changers.

Still, there are a few signals that you may be dealing with an iron deficiency. Keep these in mind.

1. You feel tired and weak

Fatigue is one of the most common symptoms of iron deficiency. With iron deficiency anemia, your body can’t make enough hemoglobin, a substance in red blood cells that allows them to carry oxygen, explains Sonya Angelone, RDN, a spokeswoman for the Academy of Nutrition and Dietetics. “Less oxygen getting to tissues leads to fatigue,” she says. There is a range, though, depending on how severe your iron deficiency is. “You may feel a little tired or really tired,” Cording says.

2. Your skin is paler than usual

The reason for this is simple, Angelone says: Hemoglobin gives red blood cells their red color, so lower levels of hemoglobin with iron deficiency make skin look less red. However, given that a lot of factors can impact your skin color, this can be a tricky symptom to pin to iron deficiency, Cording says.

3. You have shortness of breath

Again, there are several things that can cause shortness of breath. But having low oxygen levels from iron deficiency is one of them, Angelone says. “This leads to a faster breathing rate since the body is trying to get more oxygen,” she says. “You will notice shallow, more rapid breathing.”

4. You’ve been dealing with headaches and dizziness

Iron deficiency anemia can cause your brain, along with other organs, to receive less oxygen than it needs to work at its peak performance—and that can lead to headaches, Cording says. Research has found that up to 80 percent of people with anemia experience headaches and 36 percent have migraines.

5. You have cold hands and feet

An iron deficiency causes less oxygenated blood to get to your hands and feet—and that can leave them feeling cold, Angelone says. While some people are just more prone to having cold hands and feet, if this is a newer thing for you and you experience it with other symptoms of anemia, Cording says it’s worth pursuing.

6. You have “spoon” nails

Spoon nails (aka koilonychia) are soft nails that have raised edges and a depression in the center, and the center is usually large enough to hold a drop of liquid, the Mayo Clinic says. Spoon nails can be a sign of several conditions, including heart disease and hypothyroidism, so it’s worth mentioning to your healthcare provider.

7. You’re irritable

Having an iron deficiency can just make you feel… off, Cording says. You may be more tired than usual, you could be dealing with headaches, and you just may not feel like yourself. With that, you may be more likely to get annoyed easily. But, again, this can be a tough symptom to pin down. “Because the signs and symptoms are so vague and could be attributed to so many conditions, iron deficiency is often not diagnosed in its early stages,” Cohen says.

What to do if you have low iron levels

If you suspect that you have low iron levels, it’s important to talk to your doctor. “If you have any of these symptoms, it’s always a good idea to get checked,” Cording says. “Nutritional deficiencies are important to look at.”

Your doctor can order a basic lab test to check your red blood cells and hemoglobin levels—these will be low if you have an iron deficiency, Cohen says.

If you are, in fact, low in iron, there are a few steps you can take to fix it. “If it’s a very mild deficiency, sometimes being more mindful of food sources can help,” Cording says. That can mean eating more beef and chicken or, if you’re a vegetarian, focusing on having things like tofu, spinach, and kidney beans.

If your deficiency is more severe, your doctor may recommend you take a supplement, Cohen says. It’s just not a good idea to diagnose yourself with iron deficiency and put yourself on iron supplements without talking to your doctor first. “Supplements have side effects—constipation being the most common, [along with] nausea and gastrointestinal upset,” Cohen says. “The symptoms also might be due to another cause and thus, the supplement will just be a ‘Band-aid’ and cover up the symptoms of a more serious condition.”

Cording stresses the importance of getting checked out if you suspect you have an iron deficiency. “Any time you’re not feeling like yourself, it’s important to talk to your doctor,” she says.

To that end, let’s talk calcium. According to Caroline Cederquist, MD, a board-certified physician and founder and chief medical officer of BistroMD, getting enough calcium isn’t as simple as downing a bowl of cereal… especially later into adulthood (aka, folks 50 and over). The tricky part? Calcium deficiency—which can lead to chronic conditions like osteoporosis—often occurs gradually over time. And it isn’t as easy to discern or diagnose as, say, declining vision.

But before you start chugging a big glass of milk with breakfast, lunch, and dinner, Dr. Cederquist points out that the most efficient way to absorb calcium is by pairing pairing it with vitamin D, another essential nutrient. Ahead, we explain why the duo go hand in hand and share a few simple recipes so you can start boosting your calcium intake as effectively (and efficiently) as possible.

Why should we consume vitamin D and calcium together for bone health?

According to Dr. Cederquist, vitamin D and calcium are synergistic—so when consumed together, your body’s ability to absorb calcium will be higher. “You can boost how much calcium your body absorbs by pairing those foods with vitamin D, whether it be obtained from the sun, diet, and/or supplementation,” Dr. Cederquist says.

Indeed, as the physician points out, there are many ways to boost vitamin D intake. But if you’re focusing exclusively on diet, there are just a few foods rich in this nutrient to choose from. According to the USDA, some of the best sources of vitamin D include options like salmon (383-570 IU), canned tuna (231 IU), soy milk (119 IU), mushrooms (114-1110 IU), almond milk (107 IU), and orange juice (100 IU), to name a few. For context, the current recommended daily vitamin D intake for children and adults in the U.S. is 600 international units (IU).

On the flip side, the USDA recommends top sources of calcium-rich foods like nonfat yogurt (488 milligrams), kefir (317 milligrams), spinach (245 milligrams), kale (177 milligrams), tofu (434 milligrams), fortified grapefruit juice (350 milligrams), and almond milk (442 milligrams).

That said, since your calcium needs are heavily contingent upon your age, Dr. Cederquist recommends adjusting intake accordingly. As a rough guideline, she suggests kids up to the age of 18 consume about 1,300 milligrams per day and then reduce to 1,000 milligrams per day until folks reach later adulthood. At this point, Dr. Cederquist recommends that women aged 50 and older consume 1,200 milligrams per day due to hormonal changes caused by menopause. And folks aged 70 and older should also increase their calcium intake to about 1,200 milligrams to best support bone health.

Dr. Cederquist recommends that women aged 50 and older consume 1,200 milligrams per day due to hormonal changes caused by menopause. And folks aged 70 and older should also increase their calcium intake to about 1,200 milligrams to best support bone health.

Similarly, vitamin D needs will also change based on age. The daily amount of vitamin D, according to the National Institute of Health’s Office of Dietary Supplements (ODS), is 400 IU for children up to age 12 months, 600 IU for people ages 1-70 years, and 800 IU for people over 70 years.

3 recipes that pair vitamin D and calcium for increased absorption

1. Creamed Spinach and Salmon

Consider your dinner plans made thanks to this garlic butter, creamed spinach, and salmon recipe by Half Baked Harvest. It marries together a few of the top vitamin D and calcium-rich foods on the list, including perfectly pan-seared salmon (which is rich in both nutrients), served along with creamy spinach doused with parmesan, shallots, and plenty of garlic. Need I say more?

Get the recipe: Garlic Butter Creamed Spinach Salmon

2. Vegan Warm Mushroom Salad With Miso Dressing

We believe that not all delicious salads are meant to be served cold. Case in point: This tasty vegan warm mushroom salad with miso dressing by Walder Wellness that tastes even better hot than it does cold. And aside from how delicious it is, it also checks off the list of our dynamic duo nutrients—vitamin D and calcium.

Namely, you can thank the kale (calcium-rich) and mushrooms (vitamin D) that are the stars of this simple recipe. And rest assured that this salad doesn’t skimp out in the flavor department either. (One look at the ingredient list of the miso-sesame dressing—which features sesame oil, miso paste, and ground ginger—and you’ll understand exactly why.)

Get the recipe: Warm Mushroom Salad With Miso Dressing (Vegan)

3. Sunshine Orange Smoothie

This sunshine orange smoothie by Love and Lemons packs a one-two punch: It’s said to brighten up your morning and boost your immune system with nutrient-rich ingredients like goji berries, bananas, and ginger. When blended together, they form a sunshine-orange hue that’s an instant mood booster. Of course, we can’t forget that this drink features one of our favorite vitamin D and calcium combinations: orange juice + almond milk. Pro tip: You’ll want to ensure that you use fortified OJ to reap its calcium/vitamin D benefits. Easy enough, right?

Get the recipe: Superfood Sunshine Orange Smoothie

Get the inside scoop about supplements for women, according to an RD:

Oftentimes, people’s disordered relationships with food parallel their relationships with movement. They may be caught up in all-or-nothing thoughts and behaviors, follow rigid rules, and act in a way that is totally disconnected from their bodies’ cues. For that reason, practicing intuitive eating often promotes intuitive movement—a more attuned, self-compassionate approach to physical activity.

So, why practice intuitive eating?

Intuitive eating is a non-diet, weight-neutral framework for nutrition made up of 10 principles. Intuitive eaters use their body’s internal cues and signals to guide eating rather than external rules and restrictions typical of diets. For many, intuitive eating offers a path to healing from chronic dieting. It allows you to make peace with food, exercise, and your body while still practicing gentle nutrition, on of intuitive eating’s core principles.

“Gentle nutrition is about giving your body the nutrients it needs without restricting or micromanaging your food intake, and while also eating foods that feel tasty and satisfying,” Christine Byrne, MPH, RD, a Raleigh-based dietitian who specializes in eating disorders, previously told Well+Good.

Psychologically, some mental benefits of intuitive eating include increasing self-esteem and body appreciation, decreasing disordered eating behaviors or risk of eating disorders, and increasing the overall quality of life and satisfaction, explains Kathleen Castrejon, RDN, LDN, non-diet dietitian at Nourishment Works.

And while the mental benefits of not stressing over every morsel of food you put in your body are profound, there are also a lot of physical benefits of intuitive eating as well. Castrejon says, “Biomarkers such as blood sugar levels may be more managed when eating intuitively. Another physical benefit of intuitive eating is that it can increase high-density lipoprotein (HDL) and decrease triglycerides, decreasing the risk of heart disease.”

Intuitive eating is a framework rooted in self-compassion and kindness. Too often, we are told we have to restrict our favorite foods, punish ourselves with harsh exercise routines, or lose weight to be happy and healthy. Intuitive eating is an alternative approach backed by research that is rooted in compassionate self-care and body trust.

The intuitive eating process is a journey. It takes time and will not be linear. It will involve acknowledging your food rules and letting go of them one by one. It will involve eating foods you’ve come to label as “bad” or “unhealthy” and letting go of those black-and-white terms. It will involve learning to nourish your body in a way that feels good for you. It will involve restoring trust with your body. And it won’t be limited to just food.

How giving up dieting leads to intuitive movement

The ninth principle of intuitive eating is “Movement-Feel the Difference.” It encapsulates finding movement—a gentler alternative to exercise—that feels good in your body and that you enjoy. Some call this intuitive movement. Lauren Leavell, NASM certified personal trainer, group fitness instructor, and body positive content creator, says, “To me, intuitive movement is about listening to your body and moving in ways that help you connect with it.”

Part of what Leavell is describing is interoceptive awareness, a central part of intuitive eating. Castrejon explains, “Interoceptive awareness is described by Resch and Tribole, the creators of intuitive eating, as one’s ability to recognize our body’s cues or sensations. This awareness can help someone’s relationship with movement because it can serve as a guide for what feels good and help someone incorporate consistent intuitive or joyful movement instead of moving for weight loss or body changes.” When we learn to connect to our body’s cues for things like hunger and fullness, we practice connecting with our body as a whole—something that can positively influence our movement practice as well.

When we’re stuck in the diet mentality, we get caught in a lot of mental traps around movement. We often think of it as something rigid, intense, and serious. We make up rules around movement similar to those we make for food. These could include:

• The length of time a workout has to be for it to “count”
• The type of movement you have to do for it to “count”
• The time of day you have to workout
• The physical changes in weight or body shape you “must see” for it to be “worth it”
• The number of days you have to workout each week
• The refusal to end a workout early

For many, what comes to mind when they think of moving their body for health is a tough gym session or a long run. And while some people truly enjoy that type of movement, many people don’t. By connecting with our bodies through intuitive eating and leaning into some gray area around food, we can do the same with movement. Leavell says, “With anything, starting can be super difficult, especially if someone has always had a strained relationship with exercise and movement. I would recommend starting small and pairing your movement to existing things you do. This could look like adding a few minutes of stretching in the morning after you brush your teeth or in the evening before bed.”

The type and length of movement that feels good one day may be different the next day and that’s okay. You don’t have to stick with a rigid, repetitive movement routine for it to be health-promoting. In fact, if you are more in tune with the type of movement that feels good for you instead of forcing yourself into a box that wasn’t meant for you, it will probably be more sustainable. Leavell says, “I would recommend not getting discouraged right away if the first thing you try doesn’t work out. Some people prefer more structure and others like more flexibility.”

Embrace rest guilt-free

If we’re talking about movement, then we have to talk about rest. Rest is a necessary part of your movement practice. And in our society steeped in grind culture, rest can even be a form of resistance.

Our bodies need rest. Even the most elite athletes need to take rest days. You may think, “But they’re working out all day! They earn the rest.” But the thing is, you don’t need to earn your rest. It is something you deserve no matter what.

If you do have a regular movement practice, you will need rest days to allow your body to recover. These rest days may look different for you at different times. Leavell says, “There are going to be rest days where you naturally get more movement from doing things throughout the day. There can also be rest days where you genuinely reduce your movement down to the minimum and allow your body to recover. You do not have to earn rest, and it is beneficial to schedule some rest days in to your life.”

Be mindful as to whether guilt creeps into your rest days. Especially if you’re healing from a disordered relationship to movement, guilt and anxiety may arise when you start prioritizing rest. Remember that rest is essential. You may even pick up a new hobby like reading, knitting, or writing! Ultimately, striking a balance between movement and rest is key.

Final thoughts

By embracing intuitive eating, you won’t only heal your relationship with food, but also your relationship with movement. There are so many parallels in these two relationships. Embracing more flexibility in one can serve as the foundation for doing the same in the other. Treating ourselves and our bodies with kindness and compassion is at the root of the intuitive eating framework. Finding joyful, intuitive movement can help you feel better in your body without the harsh rules typical of diet-related fitness routines and may even make it more sustainable.

With the rise of anti-diet culture education and intuitive eating, we now have a greater understanding of how we’ve all been affected by the extreme nutrition messages of the past. Fad diets, rigid food rules, and harmfully low calorie plans have had a strong hold on us as a society for generations.

While eating disorders have a designated criteria for lab values, vital signs, or behavior patterns that make it more clear to diagnose, disordered eating is a bit ambiguous leading to a lot of myths about disordered eating that are accepted as truths. It could look like someone with a general fear of weight gain, someone stuck in a night time stress eating cycle, or someone suffering from huge amounts of guilt about their food choices. Many experts think of disordered eating on a spectrum: Some have more serious consequences than others.

No matter where someone falls on the spectrum, their quality of life and mental health is likely suffering. Folks who struggle with disordered eating should know that it is absolutely possible to heal their relationship with food and find a better balance—both mentally and physically.

Let’s dive into exactly which myths about disordered eating you need to stop believing, and hear the truth behind these food patterns that may be keeping you feeling stuck.

5 myths about disordered eating that aren’t true

Myth 1: Disordered eating has a stereotypical “look”

Many think that disordered eating only affects young, thin, white women, but that’s not true. In my practice, I work with women (and men, too!) of all ages, sizes, and backgrounds. I see young women from 12 years old all the way to women in their 70s and beyond. I work with men who find themselves stuck in a yo-yo dieting pattern that leaves them feeling stressed and enslaved to a meal plan. I treat folks from all different backgrounds and ethnicities who share similar struggles.

One thing this highlights is that no one is ever fully exempt from being at risk for disordered eating habits. No matter your history, diet culture and societal pressure to fit a certain beauty standard can mess with your perception of what you need to do to be healthy.

Kelsey Kunik, RDN, a nutrition advisor for Fin vs Fin, shares her own experience: “As a registered dietitian, I’ve seen various severities of disordered eating in people of every age, race, income level, and size. From an 85-year-old woman with chronic medical conditions who wouldn’t eat past a certain time of night because she didn’t want to gain weight to the young mom who wanted to improve her relationship with food and stop binging on sweets anytime they were around, anyone can be affected by disordered eating.”

Myth 2: You can tell when someone has disordered eating

Aside from there not being one “look” in folks with disordered eating, there is another reason why it is really hard to spot someone with these harmful behaviors: People who engage in these behaviors are really good at hiding it.

Folks with disordered eating often live with shame and guilt over their food choices. This amount of shame can keep someone very private. Often, when a new client reaches out for help, they have been struggling for years or even decades before they decided to seek support.

Disordered eating patterns are sneaky. To the untrained person, it may just appear that your friend or loved one is suddenly more concerned with their health, nutrition, or fitness routines. What you don’t see are the many ways in which they may begin to feel stressed and overwhelmed by this new lifestyle.

Myth 3: People with disordered eating are shallow

Because disordered eating is often centered around food and body image, many people wrongly assume that someone’s efforts are made out of vanity. However, this couldn’t be further from the truth. People with disordered eating behaviors often learn that controlling their food, weight, or exercise routine may help them feel in control and cope with the stressors of life. In fact, going through a traumatic or stressful event is an increased risk factor for developing disordered eating behaviors.

After speaking with Caroline Young, MS, RD, LD, RYT, Owner of Whole Self Nutrition and fellow eating disorder dietitian, we both agreed that many people believe that disordered eating is shallow, even though that isn’t true. “A person usually develops disordered eating behaviors as a way to manage hard emotions and life experiences, such as major transitions like divorce, going to college or having a child. While it is not a healthy coping skill, disordered eating almost always serves an emotional purpose,” Young shares.

Myth 4: Disordered eating is harmless

We live in a culture that glorifies disordered eating. We applaud folks for their weight-loss efforts, skipping meals, eating as little as possible, or following a restrictive meal plan. We subtly and not-so-subtly reinforce that folks should engage in these restrictive behaviors. However, disordered eating can become more severe and eventually turn into an eating disorder.

“Since disordered eating is so normalized in our culture, behaviors like restricting carbohydrates, skipping meals or exercising to “earn” a certain meal are socially acceptable and not typically seen as dangerous. However, disordered eating can certainly snowball and turn into a full-blown, life-threatening eating disorder,” Young emphasizes.

Myth 5: You can manage disordered eating alone

If you’re struggling with disordered eating, it can be easy to compare yourself to folks with an eating disorder and feel like what you’re struggling with is “not that bad.“ However, if you’re feeling like your relationship with food is interfering with your ability to live your life, taking away from your relationships, or contributing to greater stress, you deserve support.

Although there definitely isn’t just one right way of cutting garlic, we’ve honed in on several tips and tricks for making this meal prep task as effortless (and safe) as possible. Cue two cooking experts that weigh in on their best-kept garlic secrets. Spoiler alert: We have the full lowdown on how to cut garlic, as well as store it and get the pesky odor of garlic off your fingertips ahead.

First things first: How do you cut open a whole garlic bulb?

POV: You get home from the grocery store and forget to pick up the bag of pre-peeled garlic. Thankfully, your next-door neighbor spares you a trip back to the supermarket and gives you a whole head of garlic. So generous. But now you’re left with the daunting task of figuring out how in the world you cut open a whole garlic bulb. Unless, of course, you’re using it to make black garlic instead.

Aside from squeezing it in your fingers with the hope of dislodging a clove or two, Lisa Bryan of Downshiftology and the author of the bestselling cookbook Downshiftology Healthy Meal Prep, recommends taking a knife to it. Plain and simple. “Slice the top off of the garlic about a quarter of the way down to expose all of the individual garlic cloves. This technique is great for when you want to roast a whole head of garlic,” Bryan says.

Granted, this method only works if you intend on using the whole head of garlic at once—which, in most cases, the more, the merrier. (After all, garlic is an aphrodisiac.) But when prepping a delicate salad dressing that would be totally overpowered by the presence of, say, 10 raw garlic cloves, you may need to resort to plan B, aka doing it the good old-fashioned way: “I personally like to open it with my hands,” says Matthew Padilla, the culinary innovation chef of True Food Kitchen. “I peel off the other layers to expose the cluster of cloves, then I remove them one at a time as needed, and it stays fresh.”

How do you separate garlic cloves?

Of course, peeling garlic cloves with your bare hands isn’t always super easy, especially if the bulb you’re working with isn’t budging much using only the pressure of your fingertips. In this case, you may want to enact a rock-and-roll-style approach. Place the head of garlic root-side down on a flat surface, and with the palm of your hands, press, push—rock and roll—into it as if you were performing garlic CPR. This will help break the head of garlic apart and separate the cloves without peeling them. And if all else fails, microwave ‘em for a few seconds.

The next step: Do you peel garlic before cutting it?

Undeniably, the most frustrating part of working with garlic is peeling the cloves. To prep ‘em and make the process much easier, Padilla recommends soaking the garlic clove in hot water for five minutes before peeling it with a small paring knife. This helps maintain their whole shape. However, if you intend on chopping or mincing the clove, he says crushing a clove on a cutting board with the side of a knife to separate the peel and inner flesh is equally as effective. That said, this can have some implications for your kitchen knife.

Although it may not damage the strong steel per se, it may cause it to tarnish the flat side of a knife if not properly cleaned shortly after crushing it. “I always have a habit of cleaning my knife between every task, so this isn’t an issue for me,” says Padilla, invoking a chef’s number-one cooking tip.

How to cut garlic, according to the pros

Fortunately, garlic can be quite forgiving—considering that it’ll be cooked down into oblivion in most cases. So, precise knife cuts aren’t always top of mind. “Use a simple rocking motion with a chef’s knife to thinly slice it, then slice across to mince it as rough or fine as you’d like,” says Bryan. “You have a lot more control over the texture of minced garlic using a knife rather than a garlic press.”

In a professional kitchen setting, chefs use a haché knife cut to create a fine mince, according to Padilla. “We would place the middle of the blade on a board, using your non-knife hand placed on top of the end of the knife,” he says. “Then using your knife hand, rock the handle up and down through the garlic in a rapid motion,” he says. It should resemble the motion of a teeter-totter going up and down, with the center of balance over the garlic clove.

But wait, why do you cut the tip off garlic?

Although it isn’t totally necessary, Padilla suggests cutting off the base of a clove. “I cut the tip off as it has an unpleasant woody texture,” he says. This is especially pertinent if the goal is to get the many benefits of raw garlic and eat it uncooked, which doesn’t lend the tough ends an opportunity to soften up.

How can you tell if garlic has gone bad?

Did you happen to see a green stem starting to poke out of the bulb of garlic that’s been sitting on your countertop for weeks? Does this mean it’s time to bid adieu to the ingredient? Both cooking experts say not necessarily. “Sprouted garlic is totally fine to eat, though it does have a slightly different flavor—it’s a bit stronger and more bitter. If you’re using multiple garlic cloves in a recipe and a few are sprouted, I doubt anyone will even notice,” Bryan says. Although she adds that she wouldn’t recommend using sprouted garlic if it’ll be the shining star ingredient of a recipe. Meanwhile, Padilla has a similar thought process. “I typically don’t use sprouted garlic unless I’m in a pinch,” he says. “If it’s sprouted, I will cut it in half and remove the center.” This can remove some of the bitterness.

But to really tell if a head of garlic is totally bad, Padilla and Bryan recommend looking for tell-tale indicators of spoilage. “The first sign of garlic going bad is a change in color. You may start to see spots on the garlic cloves when you peel them,” Padilla says. Bryan adds that fresh garlic should be plump and firm. “Garlic that’s beyond its prime may be shriveled and soft to the touch,” she says.

What’s the best way to store garlic? 

Similar to onions, Bryan says heat and moisture are garlic’s main enemies. “Keep garlic bulbs stored in your pantry or other cool, dry place so they don’t rot or sprout from any direct sunlight,” she says. According to her, this can help prolong its shelf life for weeks. As for the cloves, Bryan recommends storing them in two ways: whole or pureed. “To store whole cloves, remove the individual cloves from the head and peel them. Store them in an airtight container in the fridge for up to one week or in the freezer for up to three months,” Bryan says.

If you want easy access to already-minced cloves, Bryan suggests throwing them into a food processor and pureeing them. “Then, place them in a small ice cube tray and freeze. Once firm, transfer them to an airtight container in the freezer and store them for up to three months. Plus, you don’t need to thaw them before using them—just add them straight to whatever you’re making,” she says. Padilla also recommends submerging minced garlic in olive oil, which can also help lengthen their freshness.

How to remove garlic smell from fingers

If the smell of garlic seems to linger on your fingertips for days on end, Bryan and Padilla have a few helpful tips to mitigate the situation at hand (pun intended). “While there are many different methods—like rubbing your hands against a stainless steel pot or rubbing coffee grounds in your hands—what I do most often is rub a little salt and baking soda in my hands with a few drops of water to create a paste,” Bryan says. “Then, I’ll rinse that off with soap and water.” Padilla agrees and also suggests using a squeeze of lemon to help remove any lingering odor.

Learn the benefits of garlic, according to an RD:

We’re talking, of course, about the following black tea and blueberry popsicles that are perfect for any sunny, summery day. They’re delicious, super hydrating, and chock-full of antioxidants and other health-promoting nutrients. What more could you ask for? Learn how to make a batch of ‘em ahead.

What makes these berry and tea-infused popsicles so heart-healthy? 

According to Joy Dubost, PhD, RDN, a registered dietitian nutritionist for Lipton, one of the easiest ways to add a boost of heart-healthy properties to any recipe—and fit the needs of your hot girl summer era—is by incorporating some tea. (No, not the gossipy kind.)

This is because, according to the dietitian, black tea (like unsweetened Lipton Black Tea) is packed with potent antioxidants that promote a healthier cardiovascular system. “One cup of brewed unsweetened black tea contains about 170 milligrams of flavonoids, which are naturally-occurring plant bioactives. Scientific evidence has found flavonoids from unsweetened green or black tea can help support healthy blood circulation,” Dr. Dubost says.

“One cup of brewed unsweetened black tea contains about 170 milligrams of flavonoids, which are naturally-occurring plant bioactives. Scientific evidence has found flavonoids from unsweetened green or black tea can help support healthy blood circulation,” Dr. Dubost says.

To take things up a notch, Dr. Dubost calls upon a handful of additional heart-healthy ingredients to make this delicious batch of heart-healthy popsicles: raspberries and blueberries, honey, non-fat plain Greek yogurt, and H2O. The benefits are bountiful (pun intended). Blueberries and raspberries provide antioxidant bioactives, including flavonoids, similar to black tea. Additionally, blueberries are a good source of anthocyanins, and raspberries are loaded with polyphenols—both of which are anti-inflammatory plant compounds linked to healthy aging.

And whoever said popsicles couldn’t be packed with protein was clearly mistaken. “A serving of nonfat plain Greek yogurt is a good source of calcium and protein, which are both essential for supporting bone health,” Dr. Dubost says. For context, there are about 10 grams of protein per 100-gram serving.

Of course, if black tea isn’t your thing, you can easily modify this recipe to include your favorite tea instead. Dr. Dubost suggests using green tea. “Lipton Green Tea contains about 150 milligrams of flavonoids per serving and provides the same heart-friendly benefits as Lipton’s Black Tea,” she says. Either way, you can’t go wrong, as Dr. Dubost points out that there’s scientific evidence showing that daily consumption of green or black tea (hot or cold) as part of a healthy diet can support heart health and longevity.

Freezer pops with blueberries and raspberries recipe

Yields 6 servings

Ingredients
2 bags Lipton Black Tea 
1 cup hot water
3/4 cup fresh raspberries
3 1/2 ounces of nonfat plain Greek yogurt
1 Tbsp honey
3/4 cup fresh blueberries

1. Infuse the Lipton Black Tea bags for four minutes in hot water. Let it cool.
2. Blend the raspberries with the Greek yogurt, honey, and tea.
3. Serve in popsicle molds and decorate with blueberries. Place in the freezer for 3-4 hours.

Learn how to make zero-waste lemon popsicles:

Keep reading to see which beverages Long Cao, MD, a board-certified cardiologist with Memorial Hermann in Houston, Texas, recommends most to include in your heart-healthy regimen.

5 of the best heart-healthy drinks, according to a cardiologist

1. Water

ICYMI, staying hydrated is crucial for pretty much every aspect of your health, ranging from digestion and energy to even your mood. “Our bodies are made up of [about] 60 percent water, and it plays a vital role in how every cell and every organ in our body functions,” Dr. Cao explains. “Every chemical process in our body requires water as a reagent, a stimulus to work.” And your heart health is no exception.

“Your heart is constantly pumping blood through your body—on average, around 7,600 liters daily,” he continues. “Staying well hydrated helps your heart more easily pump blood to your muscles, which helps your muscles work more efficiently.” On the flip side, dehydration can make it more difficult for your heart to circulate blood. Dr. Cao says your heart will try to compensate by beating faster, but an elevated heart rate can lead to strain and contribute to greater issues down the line.

“Your heart is constantly pumping blood through your body—on average, around 7,600 liters daily. Staying well hydrated helps your heart more easily pump blood to your muscles, which helps your muscles work more efficiently.”—Long Cao, MD, board-certified cardiologist

As such, Dr. Cao advises sticking to the hydration guidelines set forth by the U.S. National Academies of Sciences, Engineering, and Medicine to reduce the risk of chronic disease. The daily recommendations are 3.7 liters (approximately 15.5 cups) of fluids for men and 2.7 liters (approximately 11.5 cups) of fluids for women. Those who exercise or sweat a lot, as well as people who live in hot climates, should aim for a bit more.

While plain H2O is a simple and foolproof option to boost hydration, the remaining drinks below—as well as water-rich foods—can also contribute to your daily intake.

2. Alkaline water

If you’re ready to take your heart-healthy hydration game to the next level, Dr. Cao suggests opting for alkaline water, as the body prefers to function in a neutral environment. “When we fight an infection, carry out daily bodily functions, or exercise, we tend to put our body in an acidic state which slows down the natural function of our organs,” he explains. He says that alkaline water not only helps to alleviate this problem, but also has specific benefits for heart health.

“The pH level of alkaline water is higher than tap water and is rich in alkalizing minerals, including calcium and magnesium,” Dr. Cao says. “Both have been shown to significantly reduce the risk of heart attack and stroke.” In addition, he says that magnesium is effective to restore normal heart function while recovering from a heart attack.

3. Green tea

Doctors cite green tea as one of the best drinks for longevity. Plus, it’s one of the most commonly consumed teas in the Blue Zones (specific regions in which residents live the longest and healthiest lives in the world). So how does green tea promote cardiovascular health in particular? “It is packed with powerful antioxidants—especially one called epigallocatechin gallate (EGCG)—which can help prevent atherosclerosis and plaque buildup in the arteries,” Dr. Cao shares. “These same antioxidants may alleviate pain by reducing inflammation and prevent cancer by preventing oxidation or radicals from injuring our cells and their DNA.” Moreover, he notes that green tea acts as a diuretic, which may reduce and regulate blood pressure for some people.

To max out the benefits of green tea for your heart and overall health, Dr. Cao recommends brewing one or two cups daily.

4. Oat milk

If there’s one alt-milk you should prioritize for heart health, Dr. Cao says it should be oat milk. “Oat milk is an easily digestible, low-saturated fat, low-sugar drink that contains nothing that could be bad for you,” he says. “It is high in beta-glucan—a type of soluble fiber with heart benefits—and oat milk may lower your LDL (bad) cholesterol by helping to reduce the adsorption of cholesterol particles.” It’s also a great option for people who are lactose intolerant or otherwise need to or prefer to avoid dairy.

Dr. Cao says a cup or two of oat milk a day will yield the biggest benefits, so go ahead and whip up a rich oat milk latte, pour it into a smoothie, or use it as a base for chia pudding.

5. Freshly squeezed juice

Last on our cardiologist-approved drink list: freshly squeezed fruit and/or veggie juices. “[They] provide vitamins, phytonutrients, polyphenols, and healthy natural sugars that can help prevent the hardening of arteries,” Dr. Cao explains. All the while, they promote healthy energy levels, bolster the immune system, and contribute to a nutrient-dense diet plan.

However, Dr. Cao shares two special considerations to remember. First, serving size is key. “Studies show that drinking no more than five ounces a day of freshly squeezed fruit and/or vegetable juice lowers the risk of heart disease and stroke,” he says. Second, he notes that this recommendation isn’t interchangeable with store-bought juices that contain additives and preservatives. “These juices are not fresh and may have been on the shelf for weeks, so 90 percent of what’s good in them is gone. Many are also frozen or pasteurized, which ‘cooks’ away all of the good nutrients,” says Dr. Cao.

Going the freshly squeezed route may require more time, effort, and money, but know that it’ll be worth it. “It pays when it comes to your health,” Dr. Cao concludes.