Author: Jenn Sinrich

Jenn Sinrich is an experienced writer, digital and social editor and content strategist in Boston, Massachusetts. In addition to What’s Good, she’s written for several publications including SELF, Women’s Health, Martha Stewart Weddings, Reader’s Digest, PureWow, and many more. She covers various topics, from health and fitness to love and sex. After a decade-long career in New York City working in the magazine industry and at a myriad of digital publications, Jenn returned to her hometown just north of Boston to pursue a freelancing full-time. When she’s not busy writing, editing or reading, she’s traveling, running and enjoying the simple things in life with her husband Dan and two feline friends, Janis and Jimi.

The 7 Veggies With The Most Protein

When most of us think of protein, we picture a plate of chicken, hard-boiled eggs, a glass of milk, or a big ol’ tub of Gold Standard Whey. And though those are great sources of the nutrient, they’re not the only ones out there. In fact, tons of plant foods provide protein, too—and we’re not just talking about beans and blocks of tofu.

Even vegetables (hello, leafy greens!) pack some protein—and though it may not be as much as is in a steak, it can help move the needle on your overall intake. Here are the seven highest-protein vegetables you’ll find in the produce aisle.

1. Artichokes

4.9 grams protein per cup

Artichokes are a wonderful option for people who ‘don’t like vegetables,’ since they offer such a unique, savory, slightly lemon-y flavor. They’re also uniquely nutritious—high in fiber (an impressive seven grams), antioxidants, and vitamin K (which is crucial for blood clotting).

Dietitian Paige Bente, R.D., recommends steaming artichokes until tender, and then slicing them in half, brushing them with olive oil, sprinkling them with sea salt, and grilling them face down until the edges begin to brown.

2. Brussels Sprouts

3 grams protein per cup

In addition to protein, these cruciferous veggies also offer plenty of fiber (3.3 grams), which has been shown to help support the gut microbiome and promote overall intestinal health.

Bente loves roasting Brussels sprouts in the oven with a bit of olive oil, sea salt, pecans, and dried cranberries.

3. Potatoes

3 grams protein per cup

Whether sweet or white, potatoes offer a noteworthy dose of protein, in addition to 620 milligrams of potassium (that’s more than a banana!).

Toby Amidor, M.S., R.D., author of Smart Meal Prep for Beginners, recommends tossing sweet potatoes into omelets, chili, or stews, or mashing them for a delicious side.

4. Asparagus

2.9 grams protein per cup

This often-overlooked veggie is another surprising source of protein. Asparagus is also high in fiber and folate, a B vitamin that’s hugely important for heart health and pregnant women (because it supports healthy cell division).

Try steaming or grilling your asparagus until just tender, and serving it with a dipping sauce made of equal parts mayo and Dijon mustard, says Bente.

5. Spinach

2.58 grams protein per 3 cups

Not only does spinach provide protein, but it’s also a good source of iron, which helps your red blood cells carry oxygen from your lungs throughout your body. It also contains vitamin C, which is crucial for the growth, development and repair of your body’s tissues.

“Replace your usual salad greens with spinach for an extra dose of protein, or add a handful to your morning smoothie to incorporate a serving of vegetables into your breakfast,” suggests Bente.

Bonus: Cook spinach and you’ll score an impressive 5.3 grams per cup. (Thank you, incredible shrinking leaves!)

6. Broccoli

2.4 grams protein per cup

Like Brussels sprouts, broccoli is another cruciferous vegetable that contains a notable amount of protein and fiber. Research has linked vegetables like broccoli that are higher-fiber and lower-carb with lower blood sugar spikes after eating, supporting proper brain, heart, and digestive function, and overall good health.

To retain as many of its nutrients as possible, Bente suggests steaming broccoli instead of boiling it.

7. Alfalfa Sprouts

1.3 grams protein per cup

Often eaten raw atop salads and in sandwiches, alfalfa sprouts are yet another way to get more protein from your veggies. They’re also high in saponins, a type of plant compounds that have been shown to support healthy cholesterol, says Bente.

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September 4, 2018September 24, 2018

Jenn Sinrich

Are Your Bowel Movements ‘Normal’?

Talk to your doctor or read about your gut online and you’ll encounter one vague—but clearly important—term again and again: ‘regular.’ Experts constantly tell us how crucial being regular is to our digestive and overall health, but many of us still wonder if our bowel movements are truly normal.

Turns out, there’s no one right number of number-two’s per day or week. “Normal for most (but not all) people can be from one bowel movement every three days to three bowel movements every day,” explains Rusha Modi, M.D., Assistant Professor of Clinical Medicine at USC’s Keck Medical Center. Docs call this the ‘rule of three’: anything between three poops a week and three a day is a-okay.

Different People, Different Schedules

When stool gets to our colon, it’s held there until all water and electrolytes are extracted and the water not needed elsewhere in the body is reabsorbed. The sensation of stool build-up signals your body to create space for more and voila, you hit the toilet.

The speed of this cycle varies from person to person, as some of our GI tracts just process and transport materials slower or faster than others’. If you poop multiple times per day, you have what docs call a fast ‘transit’ time, meaning your GI tract absorbs what it needs and empties quickly. If you go just a few times a week, though, you have a slow transit time. (Dietary triggers, such as sugar intake, trouble breaking down lactose, and electrolyte imbalances can all also influence how your body forms and flushes out stool.)

Whatever your schedule may be, norm is based on your usual bathroom habits over time. Consider your last two months of bowel movements: If you went once a day for seven weeks out of those eight weeks, consider that your version of regular.

Whatever your poop routine may be, as long as it’s comfortable and doesn’t interfere with your day or sleep routine, it’s probably just fine.

What Abnormal Bowel Movements Look Like

Now that you know your number-two timing isn’t all that important (as long as it’s consistent), there’s another aspect of your BMs worth paying close attention to: what they look like.

If you’re not taking a peek in the toilet after you go, you should be. Any of the following characteristics are considered abnormal:

1. Oily, Greasy Stools

Slimy-looking stools “suggest a malabsorption in the mid-gut or pancreas,” says Modi. “This means that some food—especially fat—isn’t processed normally.” These undigested nutrients remain in your stool and exit your body still somewhat intact.

When fats, specifically, aren’t broken down properly, the excess not only creates a greasy-looking BM, but can also cause diarrhea. (Gross but true, doctors can see actual fat droplets when they test BMs like these.)

3. Floaters

A random floating stool here and there shouldn’t be cause for alarm, says Modi. Unusually fatty meals, increased fluid intake, and excess gas can all make stools less dense.

However, if your stools float persistently, you may have a food intolerance, likely to dairy and/or gluten. People with food poisoning or gastroenteritis (a.k.a. the stomach flu) may also experience floating stools, but they should disappear as the digestive system recovers, says Modi.

3. White Or Gray Stools

“The typical brown color of stool comes from the green-yellow pigment of bile, which helps digest fats and cholesterol,” explains Modi. Obstructions and other issues, like infections, in the liver and biliary tract (which stores bile) can block the flow of bile to the digestive system and lead to pale stools. If your stools have become chronically clay-colored or unusually pale, give your doctor a call.

4. Diarrhea

While most isolated cases of diarrhea are caused by temporary infections like gastroenteritis, diarrhea that lasts more than a few days signals larger digestive issues. “Chronic diarrhea can occur for a whole host of reasons, from inflammatory bowel disease to celiac disease, and more,” says Modi. In many of these cases, active inflammation in the digestive tract leads to nutrient and protein losses and eventually erodes the surface of the GI tract’s lining.

5. Blood

Blood in stool is never normal, but it’s more common than you might think—especially in the case of hemorrhoids, says Modi. If you notice blood in your stool, give your doc a call just to be safe, but don’t fret just yet. (When a more hazardous condition, such as colorectal cancer, dumps blood into stool, that blood is often difficult to see with the naked eye and has to be identified through testing.)

How To Normalize Your Toilet Time

The number-one way to become (and stay) regular is to make sure your diet contains enough fiber. Insoluble fiber, which comes from fruit skins, vegetables and some grains (like brown rice) is especially important because it speeds up the stool-producing process absorbing the by-products of digestion in your GI tract. If whole foods don’t make up the bulk of your diet, a fiber supplement can help keep your digestion regular.

Regular exercise—at least 30 minutes, four times a week—also helps. “It is not uncommon that I see patients with constipation begin an exercise regimen and find that their bowel habits improve considerably,” says Modi. “The body is designed to move, so problems emerge when we are sedentary.”

Modi also recommends reviewing your medication list with your doctor. “Since most medications are first absorbed and processed by the digestive system, the use of multiple medications is becoming an increasing issue,” says Modi. Many pharmaceuticals list GI upset as a primary potential side-effect, and could be behind unexplained issues.

When To See Your Doctor

If you notice dramatic changes in the frequency or the appearance of your stools, pay your doctor a visit.

If these changes are accompanied by abdominal pain, shifts in appetite, and/or weight loss or night sweats, make an appointment ASAP. Together, these symptoms can indicate internal bleeding, severe inflammation, and even cancer.

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August 7, 2018August 22, 2018

Jenn Sinrich

6 Skin-Rejuvenating Face Masks You Could Also Eat For Breakfast

No doubt we all love a night at home with a good book, candle-lit bath, and luxurious face mask—but the cost of department store beauty can leave us high and dry. The good news: With a little creativity—and a well-stocked kitchen—you can whip up your own similarly effective masks at barely any cost.

Here, beauty experts share the all-natural face mask recipes they rely on to keep their skin clear, healthy, and glowing. Bonus: You can find all of the ingredients in your kitchen!

1. Cooling And Reviving Cucumber-Avocado Mask

Ingredients:
– 1 cucumber
– 2 Tbsp plain Greek yogurt
– 1 Tbsp avocado

Directions:
1. Slice the cucumber into half-inch-thick rounds and purée in the blender
2. Pour the cucumber purée into a small bowl
3. Mix in the avocado and yogurt
4. Apply the blend to your face and relax for 15 to 20 minutes

Benefits: This mask is full of healthy fats, vitamins and antioxidants, which is why it’s a favorite of professional makeup artist and SkinOwl founder, Annie Tevelin. “Avocados are great for moisturizing your skin while reducing redness and calming flare-ups,” she explains. “Cucumber is not only cooling, but it’s also chock-full of skin-boosting nutrients, including vitamin C and caffeic acid.” Since cucumbers have such high water content, they also help moisturize your skin—plus their peels contain silica, which supports supple, youthful skin. And the Greek yogurt? It contains lactic acid, which can help break down dead skin cells and minimize the appearance of pores.

2. Moisturizing Banana And Cucumber Mask

Ingredients:
– ½ cucumber
– ½ banana, skin on
– 1 Tbsp honey
– 4 Tbsp lemon juice
– ½ tsp extra-virgin olive oil

Directions:
1. Blend the cucumber and banana (skin included) together in a food processor or blender
2. Stir in the honey, lemon juice, and extra virgin olive oil until you have a smooth consistency
3. Transfer the paste into a small bowl and use your hands to apply an even layer over a clean face and neck, avoiding the eye area
4. Lie down for 30 minutes and let the mask work into your skin
5. Wash off with lukewarm water and pat skin dry with a towel

Benefits: “Banana skin contains high amounts of vitamin B6 and vitamin B12, as well as magnesium and potassium—all fantastic ingredients for promoting clear, glowing skin,” says Tevelin. (Each of these nutrients supports cell function.) While the honey and olive oil act as humectants and keep your skin moisturized, the lemon juice helps exfoliate away dead skin cells and brighten your complexion. Tevelin loves this mask for those with dry but acne-prone skin.

3. Breakout-Banishing Face Mask

Ingredients:
– 1 tsp raw apple cider vinegar
– 2 tsp green tea
– 5 tsp brown sugar
– 1 tsp honey

Directions:
1. Brew the green tea and let cool
2. Mix the tea with raw apple cider vinegar, brown sugar, and honey
3. Stir until the mixture becomes thick
4. Apply the mixture onto your face and massage gently (skip the massage if acne-prone)
5. Let sit for 10 minutes and rinse skin with warm water

Benefits: This mask is stacked with all-star ingredients. “Apple cider vinegar contains alpha hydroxy acids that exfoliate and remove dead skin cells to reveal the healthy and vibrant skin underneath,” explains Tevelin. The brown sugar also helps physically exfoliate the skin, while also locking in moisture. Meanwhile, the green tea offers antioxidants called catechins, which fight free radicals, and honey soothes skin. Tevelin recommends using this one once a week to support a clear complexion.

4. Exfoliating Brown Sugar Mask

Ingredients:
– ¼ cup honey
– ½ cup brown sugar
– ¼ cup milk
– 2 Tbsp extra-virgin olive oil

Directions:
1. Place the honey and brown sugar in a small mixing bowl and mix well
2. Mix in the extra-virgin olive oil and then the milk
3. Store in an airtight container in the fridge

Benefits: This calming mask is great for exfoliating sensitive skin, says celebrity facialist Joanna Vargas. The lactic acid from the milk helps resurface the skin, while the olive oil offers a dose of moisture, she says. Massage the mask onto skin using circular motions for a few minutes and then let it sit for an additional 10 before rinsing off.

5. Total Hydration Mask

Ingredients:
– 2 Tbsp honey
– 2 Tbsp avocado
– 2 Tbsp extra-virgin olive oil
– 1 mango

Directions:
1. Cut the mango into small cubes and mash in a small bowl
2. Add the avocado, honey, and extra-virgin olive oil and mix well with a fork
3. Apply and leave on for 15 to 20 minutes

Benefits: If you want to hydrate without risking a breakout, honey is the all-natural ingredient for you, says Vargas. “Meanwhile, avocado, with its omega 3-fatty acids and B vitamins, also helps restore the skin’s lipid layer,” she adds. Lastly, mango, which is loaded with vitamin C, brightens the skin.

6. Pigmentation Perfecting Mask

Ingredients:
– 1 red grapefruit
– ½ cup cooked oatmeal
– 1 cup milk

Instructions:
1. Slice the grapefruit in half and scoop the insides into a bowl
2. Mash the grapefruit well
3. Add in the cooked oatmeal and milk and mix well
4. Apply to cleansed skin and leave on for 15 minutes

Benefits: This mask simultaneously soothes and renews. While oatmeal is famous for its soothing properties, milk both soothes and exfoliates, says Vargas. And the grapefruit, of course, is loaded with antioxidants to help renew skin. Try this one if your skin needs some TLC after a night of drinking, or just an overall pick-me-up.

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July 11, 2018July 25, 2018

Jenn Sinrich

9 Foods That Have More Potassium Than A Banana

Most people’s knowledge of potassium doesn’t extend further than the fact that it’s found in bananas. And that’s kind of a problem, considering being deficient in potassium puts you at risk for a number of health issues, including heart disease.

Potassium regulates our blood pressure, heart beat, muscle contractions, and neurological function, in addition to strengthening our bones, working with sodium to regulate the balance of fluids in our cells, and dilating our blood vessels to lower blood pressure. We’re supposed to log 4,700 milligrams a day, but most Americans aren’t getting nearly enough.

Suddenly motivated to add more of this mineral to your diet? Know this: Bananas are hardly your only option. Here are nine (yes, nine!) foods that pack more potassium than a banana’s 450 milligrams.

1. Soybeans

1,600 milligrams per half a cup

In addition to being a great source of protein, fiber and antioxidants, these green legumes are also jam-packed with potassium. Snack on steamed edamame or sprinkle soybeans onto your next salad.

2. Kidney Beans

1,300 milligrams per half a cup

Kidney beans are another legume loaded with potassium. Plus, “aside from potassium, kidney beans are a powerhouse of nutrients like fiber, folate, iron, and manganese,” says Jeanette Kimszal, R.D.N. Beans are so versatile, so you can do anything from blend them into hummus, make a three-bean salad, or just add them into a veggie side dish.

3. Dried Apricots

1,101 milligrams per half a cup

In addition to their significant potassium punch (31 percent of your daily needs), a serving of dried apricots also provides 19 percent of your daily fiber needs, almost 50 percent of your daily vitamin A needs, and 14 percent of your daily vitamin E needs, says dietitian Toby Amidor, M.S., R.D., author of The Easy 5 Ingredient Healthy Cookbook and The Healthy Meal Prep Cookbook. Did we mention you’ll also score almost 10 grams of iron?

Amidor likes to add dried apricots to trail mix or chop them up and add them to muffin batters or energy bites.

4. Potatoes

926 milligrams per medium potato

This versatile root vegetable is chock-full of potassium, along with a host of other vital nutrients, such as vitamin C (half your daily needs!), vitamin B6, fiber, magnesium, and antioxidants. Whether it’s morning hash browns or a baked potato with dinner, there are so many ways to enjoy spuds and up your potassium intake.

5. Prunes

699 milligrams per half a cup

The thought of prunes might instantly transport you back to being forced to drink prune juice as a kid. And it’s true, prunes are famous for helping to ease constipation—but the fruit is good for far more than that. “Prunes are an excellent source of potassium, a mineral associated with a decreased risk of bone loss and osteoporosis,” says Amidor. Research published in the journal Nutrients even suggests that eating prunes supports bone health, especially in postmenopausal women. So go ahead, snack on a few prunes—or add them to your next batch of trail mix.

6. Beet Greens

654 milligrams per half a cup of cooked greens

Beet greens are a nutritional all-star. “In half a cup, you get a nice dose of potassium, as well as protein, folate, pantothenic acid, phosphorus, zinc, dietary fiber, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, copper, and manganese,” says dietitian Maya Feller, M.S., R.D., C.D.N. Sauté up some greens for a side dish or use as a salad base.

7. Spinach

558 milligrams per half a cup

Popeye taught you the importance of this iron-rich, muscle-loving nutrient, but spinach boasts many other benefits, too, including healthy skin, eyes, and blood pressure. In addition to potassium, spinach also contains fiber, vitamin C, and other antioxidants, says Kimszal. “It’s quite versatile and can be added to a variety of dishes, from morning eggs to dinnertime meatballs.”

8. Zucchini

512 milligrams per medium squash

Potassium aside, “this tasty squash provides an abundance of beneficial nutrients like fiber, B6, and more than half of your daily vitamin C needs,” says Kimszal. Try spiralizing zucchini into noodles for a healthy pasta substitute, baking it into breads, or tossing it in oil and spices and roasting it.

9. Acorn Squash

500 milligrams per half a cup of baked squash

Unlike some types of squash, you can eat the entire acorn squash, making it the perfect zero-waste food! Not only does acorn squash provide about 10 percent of your daily potassium needs, but it also offers other nutrients, like vitamin A. “You can roast acorn squash and eat the skin—and if you have the time, roast the seeds as well,” says Feller. Or, stuff a squash with legumes and non-starchy veggies and roast for an easy plant-based meal.

Pin this infographic and load up your cart with potassium-rich foods:

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June 28, 2018July 2, 2018

Jenn Sinrich

5 Keto Dessert Recipes You Need In Your Life

As more and more research supports the benefits of a ketogenic diet for weight loss, cognitive function, and health conditions like type 2 diabetes, more and more people (understandably) jump on the bandwagon.

Thing is, this bandwagon has little room for traditional desserts, since getting your body into the state of ketosis—the Holy Grail of the keto diet—in which it uses fat for energy instead of glucose, requires all but eliminating sugar. And that’s a major heart-breaker if you have a sweet tooth.

Luckily, with a little kitchen creativity—and some help from natural sugar-free sweeteners like stevia and erythritol (a sugar alcohol), and grain-free flours like almond flour—you can totally have dessert without throwing yourself out of ketosis. Plus, even if you’re not on a ketogenic diet, high-fat/low-sugar treats can help you conquer your sweet tooth guilt-free while cutting down your overall intake of the addicting stuff.

Ready for a treat? Here are five of the keto dessert recipes that are breaking the internet right now.

1. Chocolate Peanut Butter Cake

Honestly, does a dessert combination better than chocolate and peanut butter even exist? Keto Connect’s Chocolate Peanut Butter Cake is basically a keto-friendly lava cake that oozes with creamy peanut butter when you dig in. The easy-to-make cake uses unsweetened chocolate and a mix of stevia and erythritol to keep sugar low, and takes less than 20 minutes from start to finish!

You’ll mix the cake ingredients, which also include coconut flour, eggs, butter, and cream, in a microwave-safe bowl and warm the mixture until you get a smooth, thick batter. Then you’ll pour half into a greased pan, add the peanut butter in the very center of the pan, pour in the rest of the batter, and bake at 400 degrees for 13 to 15 minutes.

Calories: 366 • Fat: 32g • Fiber: 6.5g • Net Carbs: 3.5g • Protein: 10g

2. Easy Keto Strawberry Shortcakes

When berries—which are low in sugar and pretty much the only fruit allowed on keto—are in season, you’ve got to whip up this guilt-free dessert! Fans of the OG strawberry shortcake will love Ruled.Me’s keto-friendly recipe. The cakes themselves call for just five ingredients: eggs, cream cheese, baking powder, vanilla, and erythritol, while the filling is a simple mixture of strawberries and whipped cream. The key is to beat the egg whites until they’re nice and fluffy before mixing in the rest of your ingredients. From there, you’ll bake up 10 mini puff cakes and layer in those berries and cream.

Calories: 273 • Fat: 26g • Fiber: 0.5g • Net Carbs: 3.9g • Protein: 6.6g

3. Keto Butter Pecan Ice Cream

Sugar-free ice cream that’s actually satisfying (and doesn’t taste like chemicals) is hard to come by. Luckily, it’s actually pretty easy to just make your own! Sugar-Free Mom’s butter pecan ice cream recipe is low in carbs and stands up surprisingly well against your childhood favorite. You’ll need an ice cream machine or stand mixer (like a KitchenAid) to really master this recipe, which calls for butter, heavy cream, Swerve confectioner’s sweetener (a blend of erythritol and prebiotic fiber), salt, egg yolks, maple extract, sugar-free maple syrup, MCT oil, and pecans. Making the ice cream is a bit of a process—it takes about 4 hours from start to finish—but that maple-y, nutty goodness is well worth the wait.

Calories: 302 • Fat: 32g • Carbs: 2g • Protein: 2g

4. Coconut Chocolate Bars

Candy bars are pretty taboo on keto, but you can still get your fix with The Big Man’s World’s killer chocolate coconut crack bar recipe. (In addition to being keto-friendly, it also happens to be Paleo and vegan.) You’ll need just four ingredients: unsweetened shredded coconut, coconut oil, monk fruit-sweetened maple syrup, and stevia-sweetened chocolate chips. First, you’ll mix the shredded coconut, syrup, and coconut oil, press the mixture firmly into a parchment paper-lined pan, and stash the pan in the fridge. Once the mixture has firmed up, you’ll cut it into bars, melt your chocolate chips, and coat each bar in chocolate for a treat that rivals any sugar-laden bar out there.

Calories: 106 • Fat: 11g • Fiber: 2g • Net Carbs: 1g • Protein: 2g

5. Keto Carrot Cake With Cream Cheese Frosting

Though it features one of our favorite veggies, carrot cake doesn’t typically fall into the ‘health food’ category—unless it’s this recipe from This Mom’s Menu. (Don’t worry, there’s still cream cheese frosting.) The recipe swaps sugar for erythritol and also calls for butter, eggs, unsweetened almond milk, vanilla extract, almond flour, coconut flour, baking powder, cinnamon, ground allspice, and (of course!) carrots. First, preheat the oven to 350°F and line the bottom of a cake pan with parchment paper. While the cake cooks (about 20 minutes at 350 degrees), you’ll whip up a too-good-to-be-true frosting made with cream cheese, butter, vanilla, heavy cream, and erythritol. Just don’t forget to let the cake cool before frosting it up!

Calories: 148 • Fat: 14g • Fiber: 1g • Net Carbs: 1g • Protein: 4g

June 14, 2018December 5, 2018

Jenn Sinrich

6 Ways To Kick Your Own Butt Back Into Gear

While we all love the warm-and-fuzzy endorphin rush that comes after a good workout, some days we just don’t want to move. And, hey, when your to-do list is a mile long, or you just really need to unwind, there’s nothing wrong with taking a day off from getting your sweat on. But if you’ve been dealing with a near-constant case of ‘meh’ motivation lately, well, that’s a different story.

Often, a little movement is exactly what we need to feel our very best—and luckily, there are plenty of little things you can do every day to boost your motivation and kick your butt back into gear. Here are health and fitness experts’ go-to strategies for getting up and going.

1. Upgrade Your Mornings

First off, stop hitting the snooze button so much! Getting enough sleep is super-important if you want to power through a workout and the rest of the day, but more isn’t always better—especially if it cuts into workout time. The sweet spot, according to the National Sleep Foundation, is seven to nine hours of shut-eye each night. To prevent yourself from hitting snooze, yoga instructor and personal trainer Stephanie George recommends keeping your phone on the other side of the bedroom, so that you have to actually get out of bed to turn it off.

Sticking to a consistent routine that involves waking up around the same time every morning—even on the weekends—can also help you have healthier days. “Eventually that routine will turn into a habit and, who knows, you make even be able to wake up without an alarm,” says George.

George also recommends making time for a healthy breakfast. “Coffee won’t cut it,” she says. “You need a well-balanced meal that provides you with the energy you need to get moving.” Try eggs with spinach, peppers, and onions scrambled in, or a protein shake with frozen berries and greens.

2. Drink More Water

Could a few extra sips of H2O be the difference between staying on the couch and lacing up your sneakers? According to the CDC, as much as 43 percent of American adults drink fewer than four glasses of water a day—less than half the recommended eight glasses. Not only is dehydration dangerous, but it also significantly decreases your energy levels, leaving you feeling tired and lethargic. “Even a small depletion of water in your body can affect mental focus, energy levels, and physical performance,” says author and sports scientist Elesa Zehndorfer, Ph.D.

One easy way to stay hydrated: Mix an electrolyte supplement into your water. Not only will these minerals help your body maintain its proper fluid balance, but flavored electrolyte powders also make drinking easier if you don’t like plain water.

3. Focus On Balanced Plates

Deficiencies in vitamins and minerals—especially magnesium, calcium, and zinc—can make you feel tired, irritable, and lethargic, warns Zehndorfer. Not only do these minerals support your mood and energy levels, but they also help your body relax for sleep. Meanwhile, processed foods—which are often high in sugar—can lead to a rollercoaster of blood sugar spikes and crashes, and leave you too sluggish to get moving.

Your goal: Focus on lots of green vegetables, fruits, complex carbs (like whole grains and starchy veggies), and high-quality protein.

4. Write Down Your Goals

It’s a whole lot easier to make workouts happen when you have a clear reason for working out, which is why Chris Ryan, C.S.C.S and founder of Chris Ryan Fitness recommends writing down specific yet attainable goals and literally signing a contract with yourself to see them through. Do you want to shed a few pounds, run a race, or finally touch your toes? Write that down. What’s your plan for getting there? Maybe you’ll run four times a week or make it to yoga class every other evening. Write that down, too.

5. Find A Cause Worth Sweating For

When you need a kick in the pants that’s bigger than just you, find a fitness-focused charitable organization—like Team in Training, Cycle for Survival, or The D10—in your area to inspire you to get moving. “Not only do they make fitness fun, but they present the opportunity for fundraising and the chance to hear amazing stories that will motivate you to celebrate your body each and every day,” says Ryan. You get to reward your body and have a positive impact on the world around you—that’s a win-win!

6. Call Your Workout Buddy

Research from the University of Aberdeen shows that having an exercise companion increases how much exercise we do on a consistent basis. Having someone to hold us accountable and talk to during workouts can be just the game-changer we need to make that gym routine stick. “If you surround yourself with people who think healthy, think fun and think positive, you will be well on your way to meeting your fitness goals,” Ryan says.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

June 8, 2018June 14, 2018

Jenn Sinrich

Can Sitting Too Much Shrink Your Brain?

There are plenty of reasons out there to move your body more: to better your posture, to build strength, to improve flexibility, to boost your brain health, to reduce your risk for a myriad of diseases (such as heart disease, diabetes, and cancer). The list goes on.

You’d be hard-pressed to find a reason not to get off your butt, considering our sedentary lifestyles have been linked to obesity, anxiety and depression, cardiovascular disease, high blood pressure, and more. (“Sitting is the new smoking,” they say.) And if all that wasn’t scary enough, a recent study published in the journal PLOS One has identified a truly terrifying potential impact of inactivity: the thinning of the part of our brain responsible for creating new memories, called the medial temporal lobe (MTL).

The thinning of the MTL, which tends to occur with age, leads to issues with memory seen in many older adults. While previous research had already suggested a connection between fitness and a larger hippocampus (part of the MTL), none had explored the flip-side, a correlation between sitting more and a thinner MTL.

That’s where this study comes in. Researchers from the University of California surveyed 35 adults between the ages of 45 and 75 about their level of physical activity and the average number of hours they spent sitting in one place for an extended period of time per day. Then, they used a high-resolution MRI scan to take a detailed look at the volume of the participants’ medial temporal lobes to identify any possible correlations between the participants’ patterns of sitting and activity and the thickness of their MTL.

The results were pretty alarming. “We found that time spent sitting was associated with less thickness in the MTL and its sub-regions, in spite of physical activity,” says Prabha Siddarth, Ph.D., lead study author, of UCLA’s Semel Institute for Neuroscience and Human Behavior. This seems to indicate that sedentary behavior is a significant predictor of brain structure—specifically medial temporal lobe thickness—and that even high levels of physical activity can’t offset the harmful effects of sitting for extended periods of time.

While the study is small, the connection it’s made between physical inactivity and the development of brain dysfunction deserves the bulging-eyes reaction it incurs—especially given the number of people worldwide who now have jobs that require them to remain stationary for extended periods of time.

“This was an associational study, so it does not prove that too much sitting undermines brain health—only that more hours spent sitting is linked to thinner brain structures,” says Prahba. “We would like to conduct a longitudinal [long-term] study and study participants over time to examine if sitting causes the thinning.”

Initial studies like this one, however, are still critical, because they develop the early data that establishes the need for studies that can determine causality, so the the appropriate interventions and treatments can be identified, explains Jesse Corry, M.D., stroke neurologist with Allina Health in St. Paul, Minnesota.

If you’re one of the estimated 13 percent of people who works a sedentary job, consider this study one more reason to incorporate physical activity into your day whenever possible. “This could include taking breaks from sitting during the day to go for short walks, and avoiding sitting for prolonged periods when you’re not at work,” suggests says Siddharth Sehgal, M.D., lead study author, Director of the Stroke Program at Tallahassee Memorial, and neurologist at TMH Physician Partners Neurology Specialists. “Everyone should try to participate in regular physical exercise several times a week to improve their chances of normal, healthy cognitive aging.”

May 24, 2018June 5, 2018

Jenn Sinrich

How’d These Smoothie Bowls Get So Blue?

Now that matcha has invaded everything from Starbucks frappuccinos to protein shakes, and we’ve become accustomed to seeing its striking green color across the most influential Instagram pages, another superfood is taking over town: spirulina.

Spirulina—a type of blue-green algae—has been made famous by wellness brands like Moon Juice, Sakara, and The End Brooklyn (though its ‘superfood’ status actually dates back to the ancient Aztecs and Mayans). The spiral-shaped organism (it’s technically a bacteria) grows in warm alkaline waters in mild climates, and is found in the largest concentrations in Mexico and Africa’s Great Rift Valley. As it grows, it absorbs a myriad of nutrients from its environment.

“From what we know, spirulina is an excellent source of vitamin A, vitamin K1, vitamin K2, and vitamin B12, as well as iron, manganese, chromium, and a host of phytonutrients,” says chiropractic physician and certified nutrition specialist Scott Schreiber, M.S., R.D. “Not only is it a powerful antioxidant, but spirulina has also shown promise in protecting the liver, kidney, nerves and brain, helping detox heavy metals, supporting health blood pressure and cholesterol, and boosting energy.”

And did we mention just two tablespoons of spirulina also happens to pack six grams of protein?

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Blue Smoothie Bowl goodness @healthsynergy 💦

A post shared by Smoothie Bowl Recipes (@smoothiebowls) on Dec 20, 2016 at 12:53am PST

It’s not just spirulina’s impressive nutrition stats that have made it so trendy, however, suggests Abbey Sharp, R.D., of Abbey’s Kitchen. The algae’s beautiful blue color is otherwise pretty impossible to find in nature, and, frankly, it just looks lovely in a latte. “Given today’s rainbow and unicorn food trends, spirulina has become a popular additive to smoothies and other Instagram-worthy dishes,” she says. (Seriously, check out this delightful birthday cake latte The End Brooklyn made The Vitamin Shoppe for its 40^th birthday…)

Most nutrition experts have been long-time fans of spirulina, and research suggests its health benefits are legit. For example, one small study published in the Journal of Applied Phycology found that five grams of spirulina a day may support the immune response of people with compromised immune systems.

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Kiwis and spirulina smoothie bowl via @monacoskitchen

A post shared by Smoothie Bowl Recipes (@smoothiebowls) on Aug 18, 2016 at 9:36pm PDT

Just a couple things to keep in mind before turning all of your favorite recipes blue: First, make sure you buy your spirulina from a reputable manufacturer that tests for contaminants, since this water-dwelling organism can absorb potentially-harmful metals, like mercury, from its environment, and produce toxins, warns dietitian and chef Julie Andrews, M.S., R.D.N. This is especially important if a supplement lists ‘blue-green algae’ or ‘AFA’ (which are harvested from the wild, and not commercially, like spirulina) as ingredients.

Once you’ve got the blue-green light, you can add spirulina—which you’ll typically find in powder form—to pretty much everything. If you want to keep things basic, just mix the powder straight into water or juice. If you’re feeling creative, stir your spirulina into salad dressings, mix it into homemade energy bites, or blend it into smoothies—like this colorful recipe from dietitian Gillean Barkyoumb, M.S., R.D.

Ingredients:
1 scoop of vanilla plant-based protein powder
1/2 avocado
1 cup of almond milk
1 Tbsp almond butter
1 Tbsp cacao nibs
2 Tbsp spirulina powder
Ice, as desired

Don’t worry, if you’re not a fan of spirulina’s flavor (some find it a little too ‘earthy’) you can still reap its benefits by popping a tablet supplement, like The Vitamin Shoppe brand’s California-Grown Spirulina tablets.

April 23, 2018April 24, 2018

Jenn Sinrich

Is There Really Anything You Can Do To Get Rid Of Cellulite?

“I love my cellulite!” – said no one, ever.

Good luck finding a single soul who actually appreciates their cellulite. And there are a lot of us out there: The lumpy, cottage cheese-like condition affects around 90 percent of women—and 10 percent of men.

“There’s no discriminating when it comes to cellulite,” says Sejal Shah, M.D., board certified dermatologist. “It typically crops up after puberty and makes skin appear dimpled or lumpy as normal fat under the skin pushes through the bands of connective tissue that surround the fat cells.” When these fat cells expand, they put pressure on the connective tissue and push against the top layers of the skin, creating that “cottage cheese” look we all dread.

Women are more prone to cellulite because of the sex-specific architecture of the fibrous collagen bands in their skin tissue. “In women, the fibrous bands, called septae, form perpendicular to the skin, so their naturally larger fat cells get lodged between the bands, putting pressure on the skin in a sort of mattress-button effect,” explains Tsippora Shainhouse, M.D., Beverly Hills-based dermatologist. Men have much smaller fat cells that form at 45 degree angles from the skin, which is why they’re less plagued by cellulite, Shainhouse says.

While there’s no denying that cellulite is a hard-to-treat condition, the good news is that there are some methods that can help minimize it. Here are six of the most common cellulite treatments out there.

Topical Caffeine Treatments

Exfoliating products that contain caffeine as a main ingredient may help lessen the appearance of cellulite. “As a stimulant, caffeine dilates blood vessels in the body, so when you rub it on the skin’s surface, it can temporarily tighten the area and tone the tissue,” says Dendy Engelman, M.D., of Manhattan Dermatology and Cosmetic Surgery. “By exfoliating away dead skin cells, you showcase your skin at its smoothest, while the caffeine helps to minimize fat cell size, further smoothing the skin’s appearance.”

Dry Brushing

If you’re looking for another holistic, natural approach, you may want to get yourself a dry brush. “This technique has been around for centuries and involves brushing the skin with a stiff-bristled brush,” explains Engelman. “Dry brushing exfoliates the skin, boosts circulation and elasticity, and can help reduce the appearance of cellulite.” Apply gentle pressure and brush from your extremities toward the center of the body.

Look for a brush with firm bristles that are cactus or vegetable-derived (synthetic materials are more likely to cause irritation on the skin), like this long-handled Bernard Jensen skin brush.

Exercising and Eating Right

One of the more long-term routes to smoother-looking skin is living a healthy, active lifestyle. “If you are overweight or obese, shedding some of those extra pounds and toning up can significantly improve the appearance of cellulite,” says Shah. (Remember what we mentioned before about muscle making skin appear tauter?)

Plus, eating a healthy diet filled with omega-3s is another way to help tackle cellulite, says Shah. Good-for-you fat strengthens the cell walls in your skin and can significantly smooth out its appearance, Shah says.

Frequent Massage

“A firm massage can improve blood flow and help reduce excess fluid in an area of the body, which temporarily improves the appearance of cellulite,” says Shah. If you’re simply massaging the areas at home, Shah recommends using a retinoid or retinol cream. While it won’t directly treat the cellulite, it may improve skin texture and tightness therefore reducing the appearance of cellulite.

Cellulaze

The first-ever FDA-approved treatment for cellulite, Cellulaze is a procedure in which a small laser tube is inserted just underneath the skin to cut the connective tissue bands causing the skin’s dimpled appearance. “Cellulaze can significantly improve and minimize the appearance of cellulite,” says Engelman. “I’ve yet to see a case where the procedure completely eliminates it, though.” That’s important info to keep in mind since a single Cellulaze session can cost upwards of $5,000.

Cellfina

The latest cellulite treatment to be approved by the FDA, “Cellfina utilizes a suction method to stabilize and raise a section of anesthetized skin,” explains Shainhouse. “Then, a rotating blade the size of a needle cuts the fibrous bands beneath the skin, releasing the bound-down tissue and the skin’s dimpled appearance.” Like Cellulaze, Cellfina costs a pretty penny, pricing out around $4,000 to $6,000 a treatment.

January 10, 2017June 22, 2017

Jenn Sinrich