Aloe Cadabra

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Learn to Love Veggies

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New research suggests you can ‘reprogram’ your taste buds to like vegetables

Even if you’ve tried a certain food a few times and didn’t find it tasty, that doesn’t mean you’ll never learn to enjoy that food. In fact, according to new research, repeated exposure to bitter foods can change the proteins in your saliva, essentially calming the initial distaste for bitter and other flavors.

Bitter is the key word here, especially considering that bitter vegetables such as broccoli, kale, and radishes are the closest thing we have to actual superfoods and should be a staple of any healthy eater’s diet. So, if your child or partner is a stubborn eater who neglects broccoli, don’t lose hope. Be persistent and they might just wind up loving broccoli. READ MORE

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Eat Your Greens

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Don’t like the taste of greens? Here are 11 clever ways to add them to your diet

Greens such as cilantro and spinach are some of the healthiest foods on the planet, offering a range of benefits from better digestion to stronger inflammation-fighting powers. Still, even though we know we should add more greens to our diet, many of us fail to do so. Perhaps it’s because greens don’t really get your mouth salivating as other foods do.

If that’s the case, then it’s time you add some tricks to your repertoire that will help you make any type of green taste delicious. For instance, kale tastes a whole lot better when it’s marinated. By covering kale with a mixture of acid, oil, and salt, not only will it taste better, but it will also be easier for your body to break down.

Smoothies are another tasty way to sneak more greens into your diet. Along with the usual fruits, add some fresh leafy greens to your smoothies—you’ll be surprised how easily they balance each other out.

On the lookout for more genius ways to eat your greens? Here are 9 more. READ MORE

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What is Mindful Eating?

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How to make mindful eating a part of your life

The average American spends two-and-a-half hours a day eating, but more than half the time, we’re doing something else too. Because we’re working, driving, reading, watching television, or fiddling with an electronic device, we’re not fully aware of what we’re eating. And this mindless eating—a lack of awareness of the food we’re consuming—may be contributing to the national obesity epidemic and other health issues. The antidote to this issue? Mindful eating.

In essence, mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it. The practice can help you refrain from indulging in certain types of unhealthy foods, while also helping you see how the food you eat affects the world around you. In short, this ancient practice can set the stage for a lifetime of healthy eating. Want to make mindful eating a part of your life, follow these 8 steps.

First step: begin with your shopping list. Consider the health value of every item you add to your list and stick to it to avoid impulse buying when you’re shopping.

Second step: come to the table with an appetite—but not when ravenously hungry. This way you avoid the temptation to fill yourself up too fast rather than enjoying your food.

Third step: start with a small portion and add only if necessary.

Fourth step: appreciate your food. Pause for a minute or two before you begin eating to contemplate everything and everyone it took to bring the meal to your table.

Fifth step: bring all your senses to the meal. Be attentive to the color, texture, aroma, and even the sounds of your foods as you prepare and eat them.

Sixth step: take small bites. It’s easier to taste food completely when your mouth isn’t full. Put down your utensil between bites.

Seventh step: chew thoroughly. Chew well until you can taste the essence of the food. You may be surprised at all the flavors that are released.

Last step: eat slowly. If you follow the advice above, you won’t bolt your food down. Devote at least five minutes to mindful eating before you chat with your tablemates. READ MORE

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Have you had enough fiber today?

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Only 5% of Americans eat enough fiber. That’s a huge problem

When we fret about the deterioration of the American diet, we tend to focus on the excessive amounts of sugar, salt, and calories we’re now eating. What we don’t talk about: an important ingredient that’s gone missing as we’ve been filling our plates with more chicken and cheese. Fiber.

Only 5 percent of people in the US meet the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. That amounts to a population-wide deficiency — what nutritionists call the “fiber gap.” Fiber is the closest thing we have to a true superfood — or super-nutrient since it’s a part of so many different foods. Eating a fiber-rich diet is associated with better gastrointestinal health and a reduced risk of heart attacks, strokes, high cholesterol, obesity, type 2 diabetes, even some cancers. That’s because fiber is amazingly helpful in many ways: It slows the absorption of glucose — which evens out our blood sugar levels — and also lowers cholesterol and inflammation.

Fiber also helps us poop better, and plays a huge role in nourishing our gut microbiome—the ecosystem of microbes in our intestines that are linked to better brain health.

The truth is if fiber were a drug, we’d be all over it. But the average American gets just 16 grams per day — half of what we should be eating. To close the fiber gap, we need to eat more beans, seeds, sweet potatoes, pears, and other fiber-rich foods. And for the full scoop on fiber, have a look here at this extremely detailed piece from Vox. READ MORE

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New Approach to Food

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Master your body’s food cravings with intuitive eating

The problem with dieting is that once you get really hungry, it can be extremely challenging to ignore your body’s hunger signals and instead, follow the guidelines set by your diet. That’s where intuitive eating comes in. Intuitive eating is a philosophy that makes you the expert of your body and its hunger signals as a means of promoting a healthier attitude towards food and body image. At its core, the idea is that you should eat only when you’re hungry and stop when you’re full. When compared to people on regular diets, research has shown that people who use intuitive eating are far more likely to stick to healthy habits and keep practicing behavioral changes. Although intuitive eating should be, as the name suggests, intuitive, for many people it’s not, which means you have to relearn how to trust your body in order to eat intuitively. To do that, you need to distinguish between physical and emotional hunger. Physical hunger is the biological urge that you feel to replenish nutrients. It builds gradually, has different signals such as a growling stomach, and is satisfied when you eat any food. Emotional hunger, on the other hand, is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. Eating then causes guilt and self-hatred. Once you’ve distinguished between these two types of hunger, you’re one step closer to understanding your hunger signals and becoming a more intuitive eater. To take the following step, have a look here at the 10 key principles of intuitive eating. READ MORE

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