Hotels That Put Your Fitness First

Long gone are the days when a hotel gym meant a small, smelly room tucked away in the basement that housed nothing more than a couple of treadmills and a few sad sets of hand weights. Hotels are increasingly going out of their way to provide guests with ingenious ways to work up a sweat. And their efforts are not going unnoticed. According to a recent survey by the research firm MMGY Global, 45 percent of 18-to-35-year-olds, and 38 percent of 36-to-49-year-olds, say that a hotel’s wellness offerings influence where they decide to stay.

Here are a few places whose commitment to fitness make them worth checking out (and checking into) during your travels.

Fairmont Scottsdale Princess
Looking to take your yoga to new heights? Then sign up for the aerial yoga classes at this Arizona resort, where students use hammocks, fabric slings and other props to elevate their practice.

The Venetian Las Vegas
The Canyon Ranch SpaClub inside this luxe Vegas resort houses a 40-foot rock climbing wall where guests can practice their Spider-Man-like climbing skills.

Ritz Carlton Miami
Core Fusion is a ballet-inspired workout with a cult following, and guests at the Ritz can trade happy hour for a body-toning visit to a barre instead of a bar.

Westin Hotels (nationwide)
Forgetting your sneakers is no longer an excuse to skip your workout if you’re staying at a Westin. For just $5 you can rent New Balance workout gear (clothes and sneakers) during your visit. And if you want to take those New Balance kicks out for a run, check out the RunWESTIN program, which organizes guided 3- and 5-mile runs or provides maps to let you go it alone.

1 Hotel South Beach
Soul Cycle is arguably the hottest group-fitness class around, available only at select, boutique Soul Cycle facilities. But if you happen to be staying at this chic Miami hotel, you can cycle your way to sweaty nirvana without ever leaving the property.

Andaz Maui at Wailae Resort
Want to combine the athleticism of stand-up paddleboarding (SUP) with the zen of yoga? Then head to the beach at this Hawaii resort for a session of SUP yoga. You get a killer workout for your core, improve your balance and get to enjoy the beauty of the ocean, all at the same time.

TRYP by Wyndham Hotels (worldwide)
At this hotel chain, the workout can come to you. Book one of their “fitness rooms” and you’ll be checked into a room complete with a state-of-the-art elliptical machine, treadmill or stationary bike — and have the use of free workout gear.

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

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Nutrition News: Coffee-benefit boosters, fatty-food sleep effects, health perks of curcumin

Getting the most out of your cuppa joe

Coffee — it not only wakes us up and elevates our mood, but, research suggests, may also protect us against dementia and boost our memory and metabolism. However, Fox News warns, we may be unintentionally undercutting some of coffee’s benefits. The site lists eight caffeine-consumption mistakes to avoid, including buying coffee preground and storing it in its original bag, which increase the level of free radicals, using up the health-promoting antioxidants, as well as drinking it too early, drinking too much, overdoing it with the sugar and drinking the wrong roast. Also, if you’re the sort of person who lets your coffee sit there forever, which increases its acidity, you may be upping your risk of heartburn and indigestion. Plus, if you drink your cuppa joe within 20 minutes of brewing — when, let’s face it, it tastes best anyway — you maximize the antioxidant benefits as well.

Fatty foods and sleep

Indulging in a diet filled with fatty foods may make you sleepier during the day, according to a new study published in the journal Nutrients. Researchers at the University of Adelaide, in Australia, found that men in the highest 25 percent for fat intake were 78 percent more likely to experience daytime sleepiness and nearly three times as likely to suffer from sleep apnea as those in the lowest 25 percent. “Extremely high fat intake is not good for sleep,” the study’s lead author, Yingting Cao, told The New York Times. “So the key message here is to eat healthy.”

Spotlight on curcumin

Does research back up claims that curcumin aids digestion and reduces inflammation? The New York Times’ Well blog recently tackled that question, and reports that, while the compound behind turmeric’s bright orangey-yellow hue has been shown to have “antioxidant, anti-inflammatory, anti-cancer and neuroprotective properties in lab and animal studies,” it would be “premature” to claim that it has the same effects on humans because a) there haven’t been that many human clinical trials and b) curcumin has “very poor bioavailability,” according to Barbara Delage, of the Linus Pauling Institute’s Micronutrient Information Center (meaning that because curcumin doesn’t stay in the human body for long, not much of it is absorbed). While scientists are currently working to develop more easily absorbed versions of the plant compound, the Times notes that those “will need to be tested for safety and effectiveness.”

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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6 In-Season Sides That Kids Will Love

Buying and preparing in-season produce is part and parcel of maintaining a healthy diet, but it’s much easier to eat nutritiously when the whole family is on board. In a world full of boxed mac and cheese and freezer-friendly chicken nuggets, we can understand why packaged or prepared foods are a reliable fallback. But we’re hopeful that the right seasonings and preparation methods can turn arugula, carrots, spinach and more into healthy homemade dishes for the whole family to enjoy. Here are six recipes that incorporate spring produce in ways that will appeal to even the pickiest eaters.

Arugula
Getting kids to eat their greens can be the biggest hurdle of the day, but this Quinoa Salad with Apricots, Basil and Pistachios makes crisp, peppery arugula appetizing for younger palates. Combine the seasonal green with fluffy quinoa, sweet dried apricots and dollops of tangy goat cheese and you’ll hear zero protests when the dish hits the table.

Avocado
This creamy Avocado Hummus will come in handy when you’re looking for new ways to add a touch of green to your child’s lunchbox or dinner plate. Simply puree ripe avocados with hummus, lemon juice and a pinch of salt — you can even add some jalapeno to the mix if your kids are feeling particularly adventurous — and serve the dip with raw veggies.

Carrots
Nothing instills more fear at dinnertime than knobby carrots, flecked with dirt, looming ominously on top of the kitchen counter. If your kids turn up their noses at the sight of full-grown carrots, then try these approachable Roasted Baby Carrots seasoned with salt, pepper and herbs.

Mango
Ellie Krieger’s chunky Mango Salsa pairs well with pretty much any protein — grilled chicken, slow-cooked pork and seasoned ground beef are all excellent places to start. You can even serve it as an after-school snack with crisp tortilla chips for scooping.

Peas
Soft basmati rice and tender spring peas team up to create a satisfying side dish that will go over well with kids averse to foods with firmer textures. Bobby Flay’s Basmati Rice Pilaf with Peas has just 5 grams of fat and 2 grams of sugar per serving, so you can feel good about serving this.

Spinach
You’ll be hard-pressed to find anyone under the age of 25 who enjoys raw spinach — or any green, for that matter. Ellie turns the tender green leaves into an indulgent Creamed Spinach that’s appealing, especially for young eaters. Have no fear: Using 1-percent milk and fat-free evaporated milk helps to keep the calorie count low.

For more in-season side dishes that kids will love, check out these recipes from our friends:

Creative Culinary: Cheesy Hashbrown Waffles
Devour: Alternative Fries That Will Make Everyone Want to Eat Their Vegetables
The Lemon Bowl: Grilled Corn with Barbecue Sauce
FN Dish: Why Spring Is the Best Time to Get Kids to Eat Their Veggies

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Order This, Not That: Shake Shack

This popular burger joint sprouted from a hot dog cart in Madison Square Park in Manhattan in order to support the Madison Square Park Conservatory’s first art installation. Customers couldn’t get enough of the cart’s famous Shack Sauce, and the lines were endless. Today, Shake Shack can be found in 15 states within the U.S. and in numerous countries throughout the world. Find out what you should order and what you should skip the next time you’re craving a Shack Burger.

Breakfast Sandwiches

Order: Egg and Cheese Breakfast Sandwich
Keep it simple and start the day with a sandwich of a griddled cage-free egg and American cheese for breakfast. The sodium is on the higher side for this lower-calorie breakfast, so mind your sodium during lunch and dinner.

Per serving: Calories 300; Fat 13 g (Saturated 6 g); Sodium 750 mg; Carbohydrate 26 g; Protein 17 g

Not: Sausage Breakfast Sandwich with Double Eggs
Don’t start your morning by downing tons of saturated fat and calories from 2 eggs, pork sausage and American cheese. Your morning will drag, and you’ll feel lethargic. Plus, you’ll be taking in two-thirds of the recommended amount of sodium for the entire day!

Per serving: Calories 570; Fat 36 g (Saturated 14 g); Sodium 1,535 mg; Carbohydrate 28 g; Protein 34 g

Burgers

Order: Single Hamburger
The Shack Sauce is what these burgers are all about. Order it on the side so you can use as little or as much as you please. With 98 calories for the sauce alone, use only half to shave off about 50 calories.

Per serving (with Shack Sauce): Calories 483; Fat 32 g (Saturated 10 g); Sodium 483 mg; Carbohydrate 25 g; Protein 24 g

Not: Double Shack Burger
Nutritionists always advise to eat in moderation, and this double cheeseburger topped with lettuce, tomato and Shack Sauce is just way overboard in terms of portion size.

Per serving: Calories 855; Fat 60 g (Saturated 25 g); Sodium 1,290 mg; Carbohydrate 27 g; Protein 49 g

Flat-Top Dogs

Order: Chicken Dog
Among the three hot dogs regularly offered on the menu, the chicken dog has the fewest calories and the least fat, though it’s a bit higher in sodium than the hot dog. Skip the fries, at 420 calories per serving, or share with a friend if you must have them.

Per serving (chicken dog): Calories 320; Fat 11 g (Saturated 3 g); Sodium 970 mg; Carbohydrate 32 g; Protein 20 g

Not: Shack-Cago Dog
Although the menu describes this dog as being “dragged through the garden,” the addition of vegetables like onion, cucumber and tomato doesn’t offset the calories, fat and sodium in this baby.

Per serving: Calories 380; Fat 20 g (Saturated 10 g); Sodium 1,140 mg; Carbohydrate 33 g; Protein 16 g

Frozen Custard

Order: Single Vanilla Cup
If you’re craving the freshly made rich and creamy frozen custard, go for the single cup of vanilla. It’s a reasonably portioned indulgence you can enjoy on occasion.

Per serving: Calories 220; Fat 12 g (Saturated 7 g); Sodium 170 mg; Carbohydrate 26 g; Protein 4 g

Not: Caramelized Peach Shake
With close to 50 percent of the daily recommended calories, skip this super-high-calorie indulgence and enjoy a cup of vanilla or chocolate with a fresh peach or a few dried peach slices on the side.

Per serving: Calories 825; Fat 39 g (Saturated 25 g); Sodium 510 mg; Carbohydrate 107 g; Protein 15 g

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Lentil-Crusted Chicken Parmesan

The boneless, skinless chicken breast is one of the most convenient, affordable and healthy kitchen staples out there. Simple yet versatile, chicken can be prepared in many ways and is chameleon-like when it comes to flavor, easily taking on the attributes of seasonings and sauces. I usually roast a batch of seasoned chicken breasts on Sunday to enjoy throughout the week. Then I can add chicken to my salads and sandwiches, or make a stir-fry for dinner in a pinch.

There are some days when I like to make a comforting chicken dish that doesn’t require too much cooking time. Chicken Parmesan certainly fits that criteria. It’s a popular Italian-American dish that traditionally consists of breaded and fried chicken cutlets smothered in tomato sauce and cheese. Just reading that description makes my mouth water. But since I don’t like to fry anything at home (in an attempt to keep my stovetop somewhat clean), I typically bake my chicken instead. And in this version, in honor of the United Nations’ International Year of Pulses, I used red lentils as part of the breading mixture. While you can use regular all-purpose or whole-wheat flour, I chose almond flour to introduce a slight element of nuttiness to the flavor profile.

Once the chicken comes out of the oven, garnish it with freshly chopped basil for a pop of brightness. Serve it alongside pasta or vegetables and this simple and healthy chicken dish is sure to be a hit!

Lentil-Crusted Chicken Parmesan

Serving size: 1 chicken breast
Prep Time: 5 to 10 minutes
Cook Time: 40 minutes

Ingredients:

1 cup red lentils
1/2 cup almond flour
2 teaspoons Italian seasoning
1/2 teaspoon salt and pepper
4 (6-ounce) skinless, boneless chicken breasts, sliced in half to make 8
Olive oil cooking spray
1 1/2 cups marinara sauce
1/2 cup shredded part-skim mozzarella cheese
1/4 cup shredded Parmesan
Garnish: freshly chopped basil leaves

Method:

Preheat oven to 400 degrees F. Spray a large baking sheet lightly with olive oil spray. Place lentils in a food processor and pulse until finely ground. Add flour, Italian seasoning, salt and pepper to the lentils and pulse until blended.

Transfer flour mixture into a shallow bowl. Dip each piece of chicken in flour, shaking off excess.

Place chicken on baking sheet. Lightly spray a little more oil on top of the pieces and bake in oven until cooked through, about 20 to 25 minutes. Top with marinara sauce, mozzarella and Parmesan and return to oven for an additional 5 to 10 minutes, or until cheese is bubbling. Once out of the oven, sprinkle fresh basil on top.

Per serving: Calories 250; Fat 10 g (Saturated 2 g); Sodium 450 mg; Carbohydrate 12 g; Fiber 3 g; Sugars 5 g; Protein 27 g

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

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5-Ingredient Quinoa Salad with Edamame and Carrots

I love preparing batches of salads during the warmer months so I can enjoy them in light lunches throughout the week. Since quinoa is a complete source of protein containing all of the essential amino acids, you don’t have to worry about adding extra protein, unless you really want to. Quinoa is technically a seed, not a grain, providing both good carbs and protein.

While this gluten-free salad is complete as is, it also serves as a canvas for other ingredients if you want to make a grain-and-vegetable bowl, a quick and easy lunchtime favorite. One tasty option includes serving it on top of a handful of fresh baby spinach and sprinkling with toasted sliced almonds or sesame seeds. If you have cooked-vegetable leftovers, toss those on, too, as well as any random garnishes you have on hand, like chopped scallions, fresh cilantro or fresh-squeezed lime.

5-Ingredient Quinoa Salad with Edamame and Carrots
Yield: 8 servings, 1/2 cup each
Total Time: 45 minutes

Ingredients:

3/4 cup dry quinoa
1 1/4 cups low-sodium vegetable broth
1 cup frozen shelled edamame
1 tablespoon dark sesame oil
1/2 cup shredded carrots

Method:

If you have a fine strainer, place the quinoa in a medium pot and cover with cold water, soaking 5 minutes. Drain thoroughly and place back in the pot. (If you don’t have a fine strainer, you’ll need to skip the rinsing-and-draining step.)

Add the broth to the quinoa and bring to a boil on high heat. Reduce heat to low, cover and set the timer for 12 minutes. At the 12-minute mark, sprinkle in the edamame in an even layer and add a pinch of salt. Cover and continue to cook 3 more minutes. Remove from heat without disturbing the lid, and allow it to rest for 5 minutes. Transfer the quinoa and edamame to a large plate and drizzle with the oil. Spread in an even layer with a wooden spoon, drawing lines in it to cool it quickly.

Transfer the cooled quinoa to a large bowl and add the carrots. Season with 1/4 teaspoon salt and pepper. Serve warm or chill at least 2 hours, or until ready to serve.

Per serving: Calories 115; Fat 4 g (Saturated 0 g); Cholesterol 0 mg; Sodium 55 mg; Carbohydrate 16 g; Fiber 3 g; Protein 5 g; Vitamin A 25% DV; Calcium 2% DV; Vitamin C 3% DV; Iron 7% DV

Michelle Dudash is a registered dietitian nutritionist, Cordon Bleu-certified chef consultant and the creator of Clean Eating Cooking School: Monthly Meal Plans Made Simple.

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Healthy Tropical Banana Pudding

When I was growing up in the South, almost every event and family gathering would include a large bowl of banana pudding: homemade custard, sliced bananas, Nilla wafers and a mountain of freshly whipped cream. The sweet, gooey dessert was one of my favorites, and I often asked for a side of extra wafers to dip into the layered pudding. With those delicious memories, I set out to create a lightened-up, tropical spin on my beloved banana pudding.

Cornstarch-thickened pudding, also known as cheater’s pudding, creates the same thick, luscious texture as homemade custard, with almost none of the fat. For the pudding base, I subbed coconut-milk beverage in place of regular milk for a subtle tropical flavor. While you can use canned coconut milk for more prominent flavor, I prefer the watered-down beverage option for a light, coconut taste.

Once the pudding is cool, the assembly begins: sliced bananas, pineapple chunks, coconut pudding and a thick layer of whipped cream. I stayed true to the original by using homemade whipped cream instead of the nonfat, packaged variety. Though the latter is lower in both calories and fat than the homemade version, it lacks the depth and body of fresh whipping cream. The hardest part is waiting eight hours for the pudding to set, allowing time for the wafers to soften and the flavors to come together. With half the calories of my mother’s banana pudding, this is one dessert you’ll want to make — and share — over and over again.

Light Tropical Banana Pudding
Serves: 8

Ingredients:

2 cups coconut-milk beverage
1 tablespoon butter
1/4 cup sugar
2 tablespoons cornstarch
2 tablespoons water
1 tablespoon pure vanilla extract

2 medium bananas, sliced
1 cup chopped pineapple chunks
1/2 cup heavy whipping cream
15 vanilla wafers
Toasted coconut flakes, for garnish

Method:

Make the pudding. Place the milk and butter in a medium saucepan over medium-low heat, stirring gently to melt the butter and heat the milk.

Whisk together the sugar, cornstarch and 2 tablespoons water in a separate bowl to create a thick paste. Gently whisk into the milk and increase the heat to medium. Cook, stirring often, until thick and bubbly, about 10 to 12 minutes.

Remove from heat and stir in the vanilla extract. Let cool to room temperature, then transfer to a bowl and cover with plastic wrap. Make sure the plastic is touching the pudding, then place in the refrigerator for 3 to 4 hours, until set.

Once the pudding is set, beat the whipping cream with an electric hand mixer or in the bowl of a stand mixer until stiff peaks form.

Create the first layer of sliced bananas on the bottom of a pie dish. Then add a layer of chopped pineapple, followed by the coconut pudding and a layer of wafers. Top with whipped cream.

Repeat to make a second layer. Top with whipped cream and toasted coconut flakes, for garnish. Cover and refrigerate for at least 8 hours or overnight before serving.

Per serving: Calories 16; Fat 7 g; Cholesterol 18 mg; Sodium 38 mg; Potassium 144 mg; Carbohydrate 25 g; Fiber 2; Sugars 16 g; Protein 1 g

Alex Caspero MA, RD, RYT is a Registered Dietitian Nutritionist and Yoga Teacher. She is the founder of Delish Knowledge (delishknowledge.com), a resource for healthy, whole-food vegetarian recipes. In her private coaching practice, she helps individuals find their “Happy Weight.”

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5 Hacks for Canned Coconut Milk

With its creamy goodness, canned coconut milk is more useful around the kitchen than you might think. In addition to being delicious, this vegan option is nonperishable and costs less per ounce than heavy cream. Each serving (1/3 cup) contains 120 calories and 10 grams of saturated fat, so, like many decadent foods, it’s to be enjoyed in moderation.

Baked Fish
Make a creamy sauce with no cream! This healthy and flavorful fish dish is ready in less than 20 minutes.

Vegan Whipped Cream
Chill a can of coconut milk overnight in the fridge and scoop out the thick, dense fat that rises to the top – whisk, sweeten and voila! Use the fluffy final product as a frosting for baked goods and other desserts. Use the remaining liquid (coconut water) for smoothies and other beverages.

Dairy-Free Ice Cream
Another vegan version of a dairy-based favorite: Use coconut milk to make an ice cream base that’s free of eggs and cream. This versatile recipe can be used to make all kinds of flavors.

Rice Pudding
Give rice pudding another dimension of flavor and texture with coconut milk — using lite coconut milk will cut down on the calories and fat by about 50 percent. Also try experimenting with other grains, like quinoa.

Ice Pops
Coconut is rich in fat, with a low water content. This makes for lower-sugar ice pops with velvety smoothness.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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5 Tips to Spring-Clean Your Kitchen

Spring is in the air, but you’d better make sure your kitchen is ready. With the warm weather comes not only delicious produce, but also the possibility of insects and bacteria that can make you sick. Here are five things you can do to make sure your kitchen is in tiptop shape this spring.

1. Defrost the Freezer
In order to make sure your freezer works properly, it should be unplugged and defrosted every so often. Oftentimes your freezer is connected to your refrigerator, so you’ll get a two-for-one cleaning of both areas. Once the fridge and freezer are defrosted, take a soapy sponge and clean out all the drawers and shelves. Bacteria actually like the produce drawers, so be sure to get them nice and clean.

2. First In, First Out
This is the method restaurants use to get their pantry, refrigerator and freezer in order. You can do it on a smaller scale in your own kitchen. Check the dates of all the items and discard any that are past the “use by” date. Technically, you can use items past the “use by” date, but if items are months or years past their dates, it’s probably time to discard them. Next, organize your pantry, refrigerator and freezer so you can see everything you have and you don’t buy more of what you don’t need.

3. Change the Sponges and Towels
Many folks forget to change their sponges and replace or wash their kitchen towels. Dirty sponges can transfer bacteria from one surface to the other. Once a sponge is torn and dirty, it’s time for a new one. The kitchen towels should really be designated for a task. You shouldn’t be drying dishes, holding hot food and wiping up spills on the floor with the same towel. Use different-colored towels for different tasks to help minimize cross-contamination.

4. Check the Cutting Boards
Whether you like wood or plastic, cutting boards get abused over time. Spring is a good time to examine your cutting boards to see if they have any deep cracks or crevices. If they do, make sure to replace them. If you choose wooden cutting boards, make sure they’re made of a hardwood like maple or oak.

5. Prepare Your Outdoor Gear
Outdoor picnics and barbecues begin in the spring. Stock up on ice packs, coolers, a meat thermometer and disposable paper goods if you plan on toting around food in the warmer weather. Use at least two coolers, one for raw meats and one for ready-to-eat salads and beverages, in order to avoid cross-contamination. Make sure you have several sets of utensils and plates in order to separate the raw and cooked meats. Finally, always carry a meat thermometer when heading to a cookout. Studies have found that you cannot tell if meat is fully cooked by just looking at it. Rather, a thermometer should be used in order to measure the internal temperature.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Nutrition News: Fast Food and Hormones Nordic Diet Family Meals

Fries with that hormone disrupter?

Yet another reason to skip fast food if you want to eat healthy: A new study indicates that fast food may expose those who consume it to chemicals called phthalates, which can disrupt hormones and even lower sperm count in men. Researchers at the George Washington University Milken Institute School of Public Health found that people who had consumed more than 35 percent of their calories from fast food in the previous 24 hours had significantly higher levels of two phthalate byproducts, DEHP and DiNP. The authors suggest that the phthalates may have gotten into food — possibly from sources like plastic gloves or conveyor belts — during preparation or packaging, and that the heat from cooking may exacerbate the issue.

Nordic, the new Mediterranean

Should you eat like a Nordic person? Research indicates that eating like the denizens of Denmark, Finland, Iceland, Norway and Sweden might not be the worst idea in the world. Sticking to a Nordic diet, which emphasizes “whole grains, fatty fish, root vegetables, cabbage, rapeseed oil and bilberries” (bilberries are similar to blueberries), may bring down your LDL cholesterol level and blood pressure, lowering your risk of cardiovascular disease and possibly helping you lose weight, Time reports. “The healthy Nordic diet was not so strict that we would have instructed participants to weigh their food or eat exactly certain amounts of some foods,” study co-author Maria Lankinen, of the University of Eastern Finland, told Time. “It was much more flexible so that everybody could follow that diet easily forever.”

Kids, come for dinner!

Eating dinner together as a family has been credited with everything from helping kids do better in school to bolstering adolescents’ mental health to lowering their risk of substance abuse. But why? Writing in The New York Times, psychologist and author Lisa Damour posits that it all comes down to “authoritative parenting.” Authoritative parents “hold high standards for behavior while being lovingly engaged” with their kids, Damour writes, adding, “Decades of research have documented that teenagers raised by authoritative parents are the ones most likely to do well at school, enjoy abundant psychological health and stay out of trouble.” Regularly sitting down to a meal as a family calls for the combination of structure and warmth that defines authoritative parenting, Damour suggests. So set the table and summon the kids. (Or better yet, summon the kids to set the table!)

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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Bottled Matcha Now in a Store Near You

Matcha is a ground-up version of green tea leaves that’s a caffeinated alternative to coffee. It has 70 milligrams of caffeine per 8-ounce cup. Coffee has 96 milligrams for the same portion, but matcha drinkers say that their energy is more consistent, with less of a dive after the caffeine effect wears off. By consuming the leaves directly (instead of steeping them in water as you would green tea), you get more nutrients and antioxidants in one punch. At about 10 calories per teaspoon, matcha is a calorie-friendly way to get green tea flavor, and it dissolves easily in milk or water. Instead of trying to find a specialty shop that blends matcha up for you, you can now purchase the green stuff in bottled form at your local grocery store.

Motto Matcha
Premium matcha tea is brewed in small batches for a sparkling take on bottled matcha. The only ingredients? Matcha, honey, organic agave, apple cider vinegar and fresh lemon juice.

Califia Almond Milk Matcha
Dairy-free but still creamy, this almond milk-based matcha drink gets its sweetness from maple syrup. It’s 90 calories per 10.5-ounce serving, so you can drink it straight or stir it into homemade oatmeal.

Teapigs Matcha Super Power Green Tea Drink
Pick from elderflower, grapefruit or apple varieties of this petite portion that looks just like a juice box. Each pack contains one serving of matcha with no added sugar and less than 32 calories per 100 milliliters.

Ito En Teas’ Tea Matcha Green Tea Latte
The largest of the matcha bottles, at 16.9 fluid ounces, this bottled variety from the experts at Ito En is the only one that turns classic matcha into a latte with skim milk powder. With only 90 calories per serving, it’s a good option for those who prefer a creamier sip. Turmeric and spirulina extract are also added.

MatchaBar Iced Matcha Tea
Can’t get to the New York home of Matcha Bar? Never fear. The new bottled matcha options come in Original, Fuji Apple Ginger or Peach. Each 14-ounce bottle contains 2 grams of ceremonial-grade matcha and between 35 and 90 calories per serving. This option is for those with a sweet craving, as organic cane sugar is included in the Fuji Apple Ginger ingredients and amber honey is included in the Original.

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