The past two weeks have been kind of crazy in our house! I was traveling for almost an entire week, and then the husband was traveling for almost an entire week. So basically, not much cooking got done. The night before I left for my trip, I made my Veggie Lasagna – which Layla and the […]
The post The Picky Eater Meal Plan (Week 8) appeared first on The Picky Eater.
Infrared saunas use the light from infrared rays to warm your body from the inside out. The small room gets hot, but the heat is moderate enough that you can comfortably stay inside the sauna for up to 45 minutes.
The longer you can last, the more you’ll soak up the sauna’s benefits. According to the Mayo Clinic, people suffering from issues such as congestive heart failure and rheumatoid arthritis have found infrared saunas to be helpful in their treatments. Another study published by the National Center for Biotechnology found that participants who spent fifteen minutes a day for two weeks in an infrared sauna saw an impressive drop in their blood pressure.
The light-filled sauna can also help with everyday issues, too. According to Katie Kaps, the co-founder of Higher Dose, a boutique sauna spa in New York City, clients visit the sauna to detox, relax and burn calories. “You burn up to 600 calories per session,” she says. “It’s like a workout, without working out.” Skin improvement is also another bonus from regular visits to the sauna. “It increases blood flow and boosts collagen, which leaves you with a healthy glow,” Kaps adds. Many of the saunas also feature chromotherapy therapy, where you can choose a hue based on what outcome you’re hoping to achieve during the session. Red, for example, is said to give you energy; yellow is supposed to inspire creativity.
Businesses like Higher Dose are popping up around the country, and at-home saunas are becoming top sellers at places like Home Depot and Amazon. Kaps says popularity is growing because it’s easy to get hooked on the treatment after one visit. “Most people are amazed at how much better they immediately feel,” she says. “You can go in the sauna feeling crabby or stressed and come out feeling like a new person and ready to take on your day!”
If you want to give it a try, here are some other top infrared “hotspots” worth checking out:
Boston: Cabral Wellness Institite [ http://ift.tt/2qpPVhk
Chicago: Allyu Spa
Dallas: Skin Body Soul
Los Angeles: Shape House
Seattle: City Sweats
Kevin Aeh is a New York City-based writer and editor. He has written for Time Out New York, Refinery29, New York Magazine’s Vulture blog, Furthermore from Equinox and more.
Rhubarb facts
Perennial rhubarb plants must be subjected to a hard freeze in order to grow and flourish in the spring. Hearty Midwestern and Northern gardeners are rewarded for making it through the winter when rhubarb is one of the first plants – along with asparagus – to emerge from their gardens.
Rhubarb color varies by growing method and variety. At the supermarket in early spring, you may see thin stalks of bright, ruby-red rhubarb, which was probably grown in a hot house and often has a milder flavor. In late spring and summer, when many farmer’s markets open, don’t pass up the fat stalks of dull olive-green with streaks of pink. This heirloom variety rhubarb was probably grown in a garden patch and subjected to outdoor elements, thus giving it a bolder grapefruit-tart taste for which rhubarb is known.
In terms of food history, rhubarb was reportedly used in China as early as 2700 BC as a medicinal herb. According to The Rhubarb Compendium, rhubarb was introduced to America in Maine around 1800 and became popular in just two decades. During the hard times of World War I, some people were encouraged to consume rhubarb leaves because other vegetables were in short supply; unfortunately, a few people perished as rhubarb leaves are poisonous.
The stalks, however contain good nutrition. One-cup of raw rhubarb contains a good amount of vitamin C (almost 10% of the recommended daily value) and fiber (2 grams,) with only 26 calories. And yes, you can eat it raw.
What to do with rhubarb
If your grandmother was from New England or the Midwest (especially Minnesota!) you may have heard tales of how rhubarb pies were so prized, they were used as currency and swapped for services. Today, most would probably agree that a salmon-pink, sweet-tart strawberry rhubarb pie is indeed worth its in weight in gold.
But uses for rhubarb go way beyond pie. Because rhubarb stalks are 95 percent water, they stew down quickly. A pot of chopped rhubarb with only a spoonful of water and a sprinkle of sugar will turn into a jam-like sauce in less than 10 minutes. Take that sauce in a sweet direction by adding more sugar and vanilla extract, then spoon over hearty whole wheat pancakes, waffles, or a Greek yogurt parfait. For a savory sauce, season with ginger, garlic and Chinese five-spice powder to top pork, fatty fish or chicken.
Chopped rhubarb naturally turns jammy when added to cakes, quick breads, and muffins. It can be mixed with raspberries, blueberries, apples and pears and baked into a big dish of cobbler, crisp, slump, bars or bread pudding. Because rhubarb tastes lemony, it pairs well with citrus and honey. Orange zest is often added to rhubarb compotes. Rhubarb roasted with olive oil, honey and lemon is served as a side. Balsamic rhubarb quick pickles add a splash of color on a platter of charcuterie.
Rhubarb cocktails are trending. Not only does rhubarb syrup lend a pretty pink hue to a glass, but it adds natural acidic flavors to balance libations.
Recipes to try
Crepes with Blueberry Stuffing and Rhubarb Compote
Sauteed Duck Breast with Rhubarb Cherry Sauce
Pork Chops with Rhubarb, Onion and Raisin Chutney
Serena Ball, MS, RD is a food writer and registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help families find healthy living shortcuts. Follow her @TspCurry on Twitter and Snapchat.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
Researchers in Finland who studied the behavior of 1,854 participants between the ages of 25 and 74 determined that, even though morning and night people tended to take in the same amount of calories, the timing of their intake and the kinds of foods they ate differed.
On weekday mornings, night people tended to eat less in general, but consumed more sugary foods than morning people. Meanwhile, in the evenings, late-night types tended to take in more calories overall and especially sugar, fat and saturated fats than morning people.
On weekends, the differences between early risers and late-night types were even more stark – with night people eating more calories overall as well as more sugar and fat. They also ate more frequently and at more irregular hours than morning people. (Hello, late-night snack attacks.)
“Postponed energy and macronutrient intake timing of evening types with unfavorable dietary patterns may put them at higher risk of obesity and metabolic disturbances in the future,” the authors of the study, published in the journal Obesity, concluded.
The study adds to a growing body of evidence indicating that the “timing of meals is very important for our health and all calories are not created equal,” Lauren Harris-Pincus, MS, RDN, the owner of Nutrition Starring You, LLC, tells Healthy Eats.
“People who eat more in the earlier part of the day and less in the latter part lose more weight and have improved glucose, insulin sensitivity and lipid metabolism compared with those who eat the same exact food but in the opposite order,” she says, citing a 2013 study conducted by researchers in Israel.
Skipping meals during the day, when our bodies are most active, and snacking unhealthily at night as we watch TV or surf the web, may affect the way calories are processed or stored. What’s more, we tend to make less healthy food choices at night – chips, ice cream and the like – which in turn may make us less hungry for nutrition-dense breakfast foods, like oatmeal, yogurt, eggs and fruit.
So what’s a night-owl to do? Harris-Pincus generally suggests her clients stop eating at least three or four hours before they hit the sack in order to curtail “mindless” nighttime snacking. Still, she allows, “Each person needs to make choices based on what works for their lifestyle.”
Amy Reiter is a writer and editor based in New York. Her work has appeared in publications including The Los Angeles Times, The New York Times, The Washington Post, The Daily Beast, Glamour and Marie Claire, as well as 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.
Health perks
Most shakshuka recipes include tomatoes, onions, peppers and. This veggie-heavy one-pot meal is relatively low in calories, but is packed with fiber and inflammation-fighting antioxidants. Canned tomatoes are commonly the star ingredient, which are higher in the antioxidant lycopene than fresh varieties. Eggs add healthy protein to make for a satisfying meal. Experiment with other protein-rich add-ins like beans and small portions of meat to add interest texture and flavor. Some recipes call for hefty doses of salt, so consider swapping in salt-free flavor boosters like spices and fresh herbs.
Ways to enjoy
A nutritious and impressive looking batch of shakshuka can be prepared in about 30 minutes using the stove top or a combo of stovetop and oven. For an extra speedy kitchen hack use jarred marinara sauce like number 18 in our “50 Things to Make with Pasta Sauce” guide.
Recipes to try
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.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
Oversized carts
When you hit the grocery store to purchase a few items and are wheeling around a huge cart, adding a few more items may seem harmless. Those large carts filled with only a few items also makes you feel like you aren’t purchasing enough, playing on your feeling of guilt.
Instead: Use a hand-held basket, or many supermarkets now offer smaller sized carts that offer fewer items.
Hidden staples
How many times have you gone to grab milk and eggs and added just a few more items to your cart? To get to many perishable items on your shopping list, you’ll need to walk through other aisles which tend to be filled with snack foods and sugary beverages.
Instead: When walking through aisles filled with junk-type foods, focus only on what you need to buy. Also, make sure you eat before heading to the supermarket, so you don’t make these types of impulsive buys. Lastly, keep your kids at home if they tend to whine and beg for junk foods when you’re running through those middle aisles (my eldest son was one of those kids).
Variety
I just attended the Natural Food Expo West, where I saw thousands of new healthy food products, and there have never been so many options for exciting new options. With so many new healthy products hitting stores, you can’t help but want to try them all.
Instead: Choose one or two items a week to try. Choose a smaller sized or individual-size bag to start to check if you actually like it.
Healthier items are tougher to reach
Every time I’m looking for low-sodium canned beans they’re in the most obscure places. I can find all the traditionally canned beans (filled with sodium) and as I almost give up, I find the low or no-added sodium cans I’m looking for. Most folks aren’t as patient, and will grab whatever is within reach.
Instead: Take the time to find supermarkets that sell what you are looking for. Once you familiarize yourself with the placement of the healthier items, you’ll have an easy time finding it enabling you to make better choices.
Shelving chaos
How many times do you know exactly where each item is…and then the supermarket moves things around? The Trader Joe’s by me is famous for pulling this trick once or twice a year. This will make you spend more time in the store re-familiarizing yourself with everything, and hopefully have you picking up a few more items too.
Instead: Each time foods move around, take an extra five minutes to familiarize yourself with the new set up.
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.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
Focus on staying awake
“I know it sounds counterintuitive,” says Dr. Sujay Kansagra, director of Duke University’s Pediatric Neurology Sleep Medicine Program and sleep health consultant for Mattress Firm, “but it actually works.” Dr. Kansagra says this technique known as paradoxical intent. “It lessens anxiety, giving your mind a chance to relax enough to fall asleep,” Kansagra says. Science backs this theory up: According to a 2005 study at the University of Glasgow, participants who focused on staying awake had an easier time falling — and staying — asleep than those who focused their efforts on trying to sleep.
Try magnesium spray
Magnesium is one of those vitamins that is known for its sleep-friendly properties. And while it can be found in foods such as nuts, seeds and even dark chocolate, you can also get your fix another way: Via a spray. Magnesium oil is said to be even stronger than when it’s found in food or pill forms. “It helps relax muscles and decrease cortisol levels,” says Martin-Rawls-Meehan, CEO and founder of sleep technology and mattress company Reverie. “A few sprays on the forehead and chest before going to bed really works,” he adds. And because magnesium naturally helps your muscles relax, the oil could also help with those suffering from restless legs syndrome—another cause of sleeplessness.
Separate your sheets
If you sleep with a partner then you know then you’ve probably had to deal a case of stolen covers in the middle of the night. Waking up sheetless can seriously disrupt your sleep, but Dr. Robert Oexman, director of the Sleep to Live Institute in North Carolina has a simple solution: Separate your sheets. “Avoid a fight over the blankets by using your own,” he says. “You can have one fitted sheet, but for each side of the bed use your own top sheet and blanket,” he adds. “Simply cover it with a duvet, and no one will see the difference.”
Pour a glass of tart cherry juice
According to Dr. Caroline Apovian, the Director of the Nutrition and Weight Management Center at the Boston Medical Center, tart cherry juice is the perfect pre-bedtime drink. “It’s the world’s richest natural source of melatonin,” she says. Melatonin is a hormone that helps regulate the sleep-wake cycle, and in a recent study, participants who drank tart cherry juice (about 1 ounce of juice concentrate mixed with 7 ounces of water) saw an increase in their melatonin content as well as significant increases in time in bed, total sleep time and sleep efficiency.
Kevin Aeh is a New York City-based writer and editor. He has written for Time Out New York, Refinery29, New York Magazine’s Vulture blog, Furthermore from Equinox and more.
A new Mayo Clinic study indicates that high-intensity aerobic exercise can reverse some aspects of aging at the cellular level. In this study, researchers compared high-intensity interval training, resistance-only training, and combined exercise training in seventy-two healthy, but sedentary individuals for a twelve-week period. While all training types improved lean body mass and insulin sensitivity, only high-intensity interval training and combined training improved aerobic capacity and mitochondrial function.
In addition, high-intensity training caused muscle enlargement, especially in older adults. This is significant because as we age the mitochondria in our muscle cells function less efficiently; improving their function boosts metabolism and slows signs of aging.
While most health professionals encourage everyone to exercise on a regular basis, it seems that high-intensity training is best for aging adults. Since this type of exercise can contribute to more injuries, especially in the older athlete, it’s best to start out with a supervised plan and go slow.
If you’re new to HIIT training, try incorporating faster, shorter distances of your favorite exercise. For example, if you usually jog two miles, try jogging at a faster speed for 30 seconds, then walking for a few minutes to recover and repeat.
Rest assured that you don’t have to switch all your workouts to a high-intensity level, even one HIIT workout a week can provide metabolic benefits. Whatever your age, you’ll improve energy and feel younger.
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.”
Spring is finally here! And to celebrate, I decided to make one of my favorite veggie dishes: ratatouille. It’s simple, packed with flavor and fresh herbs, and super easy to make. I like topping ours with some parmesan cheese and serving it with quinoa for some extra protein! You can make it with any veggies […]
The post Simple Springtime Ratatouille appeared first on The Picky Eater.
What’s the Deal with Mold?
Molds are fungi that are transported by air, water, or insects. Although you can see the green or blue fuzzy dots on bread, cheese, meats, fruit, and vegetables, they have branches and roots that are can be growing very deep into the food. Some molds can cause allergic reactions and respiratory problems. Under the right conditions, a few molds can produce poisonous toxins that can make you sick. Although most molds prefer warm temperatures, they can easily grow in your fridge. They also love salty and sugar foods like jams and cured meats.
So which foods should you keep verses toss? You don’t want to be that person who just tosses everything in the trash, which can lead to lots of unnecessary food waste. Here’s a list of what you should keep verse toss based on the recommendations from USDA’s Food Safety and Inspection Service (FSIS).
Jams and Jellies: Discard
Don’t scoop out the mold and use the rest. The mold found in jams and jellies could be one that produces dangerous poisons and can be deeper than you think.
Yogurt and Sour Cream: Discard
Foods that are high in moisture can be contaminated below the visible surface. They may also have bacteria growing along with the mold that you won’t be able to see.
Hard Cheese: Keep
The mold generally can’t penetrate deep into hard cheese like cheddar and Parmesan. Cut off at least 1-inch around and below the mold spot. After cutting, then re-cover the cheese with fresh wrap.
Blue Cheese: It Depends
If the mold is not a natural part of the cheese, then it depends if it’s a soft or hard cheese. Discard soft cheeses like Brie or Camembert if the mold isn’t a part of the manufacturing process. If the mold is on a hard blue cheese like Gorgonzola and Stilton, then cut off the mold at least 1-inch around and below the mold spot. After cutting, then re-cover the cheese with fresh wrap.
Cabbage and Bell Peppers: Keep
If mold is found on hard fruit and vegetables like cabbage, bell peppers, carrots, and cabbage then cut off 1-inch around and below the mold spot. Make sure the knife doesn’t touch the mold and end up cross-contaminated into other parts of the produce.
Cucumbers and Peaches: Discard
If mold is found on soft fruit like strawberries, peaches, cucumbers, and tomatoes the food should be discarded. Because these fruits and vegetables are high in moisture, the mold can exist deep into it.
Bread: Discard
Mold can exist below the surface because it is so porous.
Luncheon Meats: Discard
With its high moisture content, mold can exist below the surface. Plus, there can also be bacteria growing too.
Minimizing Mold Growth
Mold spores can build up in your fridge and dishcloths. To help keep mold at bay:
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
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.
Asparagus facts
Closely related to garlic, onions, and leeks, asparagus is high in fiber, and a good source of iron, vitamin C and folate.
While thickness is a matter of taste, there’s no arguing about freshness. Choose stalks that are bright in color and firm, with tightly closed tips. Avoid any spears that are bent, or have open flowers. Wrap the ends of a bunch of asparagus in a wet paper towel, place in the crisper drawer and store up to three days. For best results, though, cook asparagus the same day you purchase it. In addition to tasting better, fresher asparagus will also retain more Vitamin C.
To prepare asparagus, rinse the spears first in cool water. To trim, hold a spear in both hands, placing your thumbs together where the stem looks woody and pale. Bend the stalk until it snaps. It should naturally break where the asparagus is tough. If you like, save the ends to throw into a vegetable stock. If you’re using white asparagus, you may want to use a vegetable peeler to trim away the tough skin from the base of each stalk.
What to do with asparagus
Probably the most common way to cook asparagus is to steam it — there are even steamer inserts and pots sold for this sole purpose, though they are certainly not necessary. Enlivened with a pat of butter and perhaps a squeeze of lemon and served alongside fish or chicken, steamed asparagus makes a simple and tasty side dish. But asparagus is hearty enough to stand up to a variety of different cooking methods. Roasting or grilling it will soften its slightly acidic bite and emphasize its sweet, earthy side.
Whatever you do, don’t just relegate this vegetable to the side-dish category. Tossed with pasta, a pinch of lemon zest, sliced scallions and a handful of Parmesan cheese, it serves as an elegant vegetarian main. It’s also a natural fit with fresh shelling peas or snap peas in risotto. To make a visually appealing soup, cook the sliced spears in a little chicken broth and puree with a touch of cream.
Asparagus is traditionally paired up with another symbol of spring, eggs. Try topping steamed asparagus with a shower of chopped hard-boiled eggs, minced shallots, and fresh herbs. Or incorporate it into a hearty frittata and serve with a fresh green salad for a light dinner or lunch.
Another common partner for asparagus is ham or prosciutto. Something about that long, pencil shape makes people want to wrap it with a slice of salty, cured pork. If you can resist that urge, you might try a healthier alternative: serve steamed asparagus with a just a sprinkling of minced ham, crisp bacon, or slivers of prosciutto and offer it up as an appetizer or side dish.
Even raw, asparagus holds it own. Shaved into long, thin pieces and dressed simply with olive oil, lemon juice, sea salt and freshly ground pepper, it makes an appealing salad.
Recipes to try:
Main courses
Frittata with Asparagus, Tomato and Fontina
Quinoa Salad with Asparagus, Goat Cheese and Black Olives
Spaghetti with Asparagus, Smoked Mozzarella and Prosciutto
Side dishes
Asparagus with Tangy-Smoky Dressing
Abigail Chipley is a freelance recipe developer, writer and cooking teacher who lives in Portland, Oregon.
For this week, here is our dinner plan: Monday: Simple Slow Cooker Yellow Dal with Broccoli Sabji (I just substitute broccoli and potatoes for the cauliflower/peas/carrots in this recipe) Tuesday: Mediterranean Style Paninis –> I’m adding baby spinach to these Wednesday: Leftover Dal & Sabji! Thursday: Pumpkin and White Bean Bisque –> I serve this with mini grilled cheeses made with sprouted wheat […]
The post The Picky Eater Meal Plan (Week 7) appeared first on The Picky Eater.
Layla, January 19 2014, 7 days old This weekend, as the husband and I were starting to get organized to prep for the arrival of Baby #2, it occurred to me that I never actually shared Layla’s birth story after she was born. As I thought about giving birth for the second time, I started reflecting on Layla’s […]
The post Layla’s Birth Story (And My Perspective on C-Sections vs. “Natural” Births) appeared first on The Picky Eater.
Riced revolution
What started out as a new-fangled way to use cauliflower has evolved into so much more. Cauliflower “rice” came on the scene as a popular grain free alternative to rice. Riced cauliflower can be used as a standalone side dish or as the star ingredient in traditional recipes like fried rice and baked casseroles. Using a vegetable-based option in place of grains lowers the calories and carbohydrate counts but this swap isn’t completely a nutrition win. If you compare one cup of cooked rice to the same portion of cooked cauliflower, rice contains more fiber, protein and magnesium but less vitamins K and C.
As with many food trends, the “riced” craze has continued to advance. Instead of just cauliflower, ricing other veggies like sweet potatoes, broccoli and carrots has begun to gain momentum. There is also more variety of flavored rice vegetables. Check ingredient lists as some are seasoned with flavorings that can up the sodium content.
Hot products
You can find fresh and frozen riced veggies of some sort at every grocery store. Trader Joe’s offers bags of fresh riced broccoli as well as both fresh and frozen riced cauliflower. Green Giant has a series of frozen riced products including blends of cauliflower and sweet potato and a medley of cauliflower, carrots, onions and peas. Boulder Canyon brand features a variety of plain and flavored items like Thai Curry Riced Carrot and Caramelized Onion Riced Sweet Potato.
DIY and ways to enjoy
Making your own riced veggies is surprisingly simple. Trim, chop and pulse in a food processor then cook with a quick steam or sauté. Flavor with fresh herbs, spiced, nuts, other chopped veggies, or a sprinkle of cheese.
Recipes to try:
Healthy Cauliflower Rice (pictured above)
Healthy Sicilian Cauliflower Rice
Chicken Cauliflower Fried Rice
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.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
Even though it’s been around for thousands of years, meditation seems to be especially trendy these days. It’s part of the mindfulness movement that’s been gaining traction in the health and wellness world. And it makes sense that more and more people are actively seeking ways to manage their stress: A 2015 survey from the American Psychological Association found that overall stress levels have increased in Americans in recent years. These higher stress levels can affect mental and physical health in numerous ways: 39 percent of those surveyed reporting overeating or eating unhealthy foods in the last month due to stress, and 46 percent reported losing sleep over it.
Given what a profound affect stress can have on wellbeing, it’s no wonder that people are looking for innovative ways to get that moment of zen. Meditation studios have recently popped up in some of the country’s big cities (there’s Unplug Meditation in Los Angeles, MNDFL in New York City). But there’s also a variety of helpful meditation smartphone apps on the market. You may already know about Headspace, which is one of the most-downloaded mindfulness apps. But here are five new or under-the-radar meditation apps worth a try. Because, in addition to relieving stress, meditating can also improve concentration and benefits digestion as well as cardiovascular and immune health.
Sway
Cost: $2.99
While most apps in this space feature guided meditations, this brand new option—it launched in late March—focuses on your movement as way to help you achieve mindfulness. The app uses your phone’s gyroscope and accelerometer to measure your moves. In order for the app to work, you need to be moving in a slow, consistent motion (think swaying back and forth or walking slowly). Once you at you’re at the proper pace, the app will soundtrack your moves with soothing music. If you get distracted or your movements are interrupted, the app interprets that as a lack of mindfulness and reminds you to refocus. According to the makers of this app, this interactive meditation is one of the newest ways to approach the practice.
Muse
Cost: Free
Another app that offers interactive feedback is Muse. And while the app is free, it does require you to use Muse: The Brain Sensing Headband ($249) in conjunction with the program. The sensor-equipped headband monitors your brain activity while you mediate with a soothing soundscape (such as a rainforest or beach sounds) playing in the app. If you’re zoning out to beach sounds, for instance, the ocean waves get louder when you get distracted, and lower when you’re back in a calm zone. The app tracks your sessions so you can see your improvements and set weekly goals in your practice.
Sattva
Cost: Free (with in-app purchases)
This app has been around for a couple of years, but its recent updates have given Sattva an improved experience. For Apple iPhone users, the app now works seamlessly with the Health app, using info on your heart rate and blood pressure (tracking these stats before and after each session). If you’re obsessed with numbers and data, this is the mediation app for you. It features a timer to help you time and track your sessions, and stats like your longest session and longest streak are also stored in the program. And if you’re the competitive type, you can compare your stats to your friends who also use Sattva.
Pause
Cost: $1.99
Inspired by the principles of Tai Chi, the makers of this app help you achieve calmness by incorporating touch as well as sound. You move your fingertip along a small, colorful blob around the screen while soothing sounds flood your headphones. The act triggers the body’s rest and digest response, which helps you regain focus and release stress in a calm manner. If you’re not a fan of guided meditations, this is a way to relax without the pressure of a voice leading (and possibly disrupting) you every step of the way.
Meditation Music
Cost: Free
If you’re an experienced meditator, you might not need any gimmicks to help you stay mindful through your practice. Enter this Android app, which strictly provides music as the soundtrack to your session. The app features a variety of ambient sounds (from a soft piano playing to mystic temple music) that promise to help you relax. Simply choose your preferred music, set the in-app timer and just say “ohm.” A gong sound will gently ring to let you know your session is about to end. And if you consider cooking a meditative process, use this app as your kitchen timer and the background music as you make dinner.
Oh man, this week has been rough because I literally contracted the viral plague from Layla! Ok, maybe not the viral plague, but it was a really brutal cough/cold/body aches situation. So our dinner plans got totally thrown off by my inability to function! The result was a slightly modified plan for this week, but I’m […]
The post The Picky Eater Meal Plan (Week 6) appeared first on The Picky Eater.
What Is Couscous?
Often mistaken for an ancient grain, couscous is actually tiny pieces of wheat pasta – basically a mixture of semolina flour and water. Popular in cuisines around the globe, couscous is quick cooking and can be used like rice to accompany a wide variety of foods.
Traditional or Moroccan couscous are very small grains that can be prepared by simply adding hot water or broth and allowing to steep for 5 minutes to allow the liquid to be absorbed. Larger round pieces of couscous known as Israeli or pearled can be cooked in boiling liquid. This version takes slightly larger to cook and has a more robust and pleasantly chewy texture.
Nutrition
Regular couscous isn’t considered a whole grain but can be part of a healthy diet when properly portioned. One cup of cooked traditional couscous has about 175 calories, 6 grams of protein and 1gram of fiber. Look for whole wheat couscous, which contains slightly more fiber and is widely available in most large chain grocery stores. Israeli couscous comes in with similar numbers at 200 calories, 7 grams protein and 1 gram of fiber in a one cup cooked portion.
Ways To Enjoy
Use your preferred variety of couscous like rice or pasta and prepare by cooking in water or broth. Couscous recipes often include other flavorful ingredients to add texture and flavor such as fresh herbs, chopped nuts and dried fruit. Combine prepared couscous concoctions with lean protein and vegetables to create a complete meal.
Recipes to Try
Sweet and Sour Couscous Stuffed Peppers
Couscous Salad with Tomatoes and Mint
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.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
