Check out your body on coffee:
15-Minute All-Organic Meal Under $15 Spicy Shrimp Skewers
SERVES 4 16 shrimp on 8 wooden skewers $6.99 (make sure you read these shrimp facts before buying) 16 cherry tomatoes (about ½ pint) $1.99 1 sm zucchini, cut into ½" wedges $0.41 1 sm red onion, cut into ¾" wedges. $0.37 1 Tbsp olive oil. $0.19 ¼ tsp cayenne and ½ tsp each salt and pepper $0.19 4 cups cooked brown rice $2.66 Total: $12.80
- SKEWER 16 shrimp on 8 wooden skewers alternating shrimp, cherry tomatoes, zucchini wedges, and onion wedges2. DRIZZLE skewers with olive oil3. SPRINKLE with cayenne and salt4. GRILL skewers for 8 mins5. DIVIDE rice among 4 plates. Top with 2 skewers each. NUTRITION (per serving) 232 cal, 8 g pro, 40 g carb, 4 g fiber, 3 g sugars, 5 g fat, 0.5 g sat fat, 30 mg chol, 382 mg sodium MORE: Top 10 Cholesterol-Fighting Foods
What’s the Difference? Battle of the Breads
Bread labels used to tout whole grains as proof of the loaves’ nutritional superiority, but now many of those same labels are extolling sprouted grains instead. So, are sprouted grains better for you than whole grains are? Surprise! Sprouted grains are whole grains, although at a slightly different point in their plant life. A whole grain becomes a sprouted grain when it’s soaked in water and allowed to germinate; it’s then ground for use in bread or other foods. The nutritional differences between the two grains are slight, but some research indicates that sprouting may release more antioxidants and increase certain nutrients, such as B vitamins, says Rachel Scherr, an assistant researcher in the University of California, Davis department of nutrition. (Here are the top 4 things a nutritionist looks for on a food label.) (Find out how to stop the craving cycle before it starts and burn fat around the clock with the naturally sweet, salty, and satisfying meals in Eat Clean, Lose Weight & Love Every Bite.)
Do They Work? Yesterday’s Diet Superfoods
We asked Lisa Dierks, nutrition program director of the Mayo Clinic Healthy Living Program, to comment on past diet trends. She told us why these retro weight loss superfoods can still help people slim down today.
1930s: “Grapefruit has water and fiber, so you feel more satisfied.“1950s: “Cabbage soup is low calorie, and its volume makes you feel fuller and consume less when you eat it before a meal.“1970s: “Cottage cheese has more protein per serving than plain yogurt does. The protein can help you feel full.”
Probiotics for Less Stress
You’ve no doubt heard that probiotics are good for your gut. New research shows that they’re beneficial for your mental health, too, perhaps due to the strong connection between the gut and the central nervous system. A large Australian data review found that taking probiotic supplements reduced symptoms of depression and anxiety. “We saw that a daily probiotic can help otherwise healthy people manage the stressful situations of everyday life,” says study author Natalie Colson, a nutritional geneticist at Griffith University in Australia. To reap the rewards, try a probiotic supplement or add probiotic-rich foods to your diet. Good choices include pickles, sauerkraut, yogurt, kefir, and aged cheeses like cheddar and Gouda.
Smoothie of the Month: Sore-Muscle Soother
The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout. Cherry juice has been shown to relieve postexercise pain in athletes, while pomegranate juice can help accelerate muscle recovery. Beets are rich in nitrates, which some studies show can increase muscle function and lower blood pressure. A scoop of protein powder will help repair and build muscle tissue and, along with walnuts, keep your postworkout appetite under control. BLEND ¾ cup ice, ¼ cup fresh or frozen pitted tart cherries, ¼ cup pomegranate juice, 1 scoop vanilla protein powder, 1 Tbsp chopped walnuts, and 1 sm cooked and peeled beet (or raw beet, scrubbed and chopped). NUTRITION 233 cal, 25 g pro, 20 g carb, 2 g fiber, 16 g sugars, 6 g fat, 1.5 g sat fat, 70 mg chol, 107 mg sodium
