Healthy Alternatives

  • Quinoa Porridge

    1 cup uncooked quinoa
    2 cups water
    1 teaspoon cinnamon
    1/4 teaspoon nutmeg or allspice
    1/4 teaspoon sea salt
    1 cup unsweetened hemp or rice milk
    1 apple, diced
    1 cup blueberries or other berries
    1/2 cup chopped pecans or walnuts
    Agave syrup (optional)

     

    1. Add quinoa, water, cinnamon, nutmeg, and salt to a small pot. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until most of the water has been absorbed.

    2. Add milk, and simmer uncovered for an additional 10 minutes. Stir in apple, berries, and nuts. Remove from heat.

    3. Let sit covered for 10 minutes while the porridge thickens. Drizzle with agave before serving if desired.

    nutrition info per serving: 307 calories; 14 g fat; 1 g saturated fat; 0 mg cholesterol; 8 g protein; 40 g carbohydrate; 6 g fiber; 159 mg sodium

  • The Acid-Alkaline Diet

    You had low-fat yogurt, mango, and a cup of black tea with honey for breakfast. Lunch was a turkey-breast sandwich, and you snacked on grapes and organic peanuts. You’re trying to eat healthy, so why don’t you feel healthy? Why are you fatigued, sick, or unable to lose those last 10 pounds?

    Balancing your body's pH for better health
    By Lisa Turner
  • Spot of Tea for Stress

    When the going gets tough, the tough get brewing, a notion legions of tea-loving Brits have subscribed to for centuries. Now, a City University of London study shows that putting a kettle on the stove and sipping tea in times of crisis or unrest can reduce stress—and even make you feel calmer than before the trauma.

    By Melaina Juntti
  • The Blood Type Diet

    Fad diets come and go as assuredly as the seasons. But when a nutritional approach persists for more than several years, chances are it has dietary merit—or, at the very least, warrants a little investigating.

    Designed just for you
    By Khyber Oser
  • Hot Stuff

    Whether fresh, dried, ground, or roasted, chili peppers add unrivaled pop to meals while delivering countless medicinal benefits to the body. Capsaicin, the compound responsible for chilies’ pungency and spice, has been credited with a host of health advantages, from killing cancerous cells to lowering blood pressure, preventing obesity, and reducing the risk of diabetes.

    How peppers can fire up your health.
    By Lindsey Galloway
  • Chai

    3 cups water
    1 tablespoon cardamom pods and seeds (about 15)
    1 teaspoon whole cloves
    1/4 teaspoon black peppercorns
    2-inch piece fresh ginger, peeled and sliced (or more to taste)
    2 cinnamon sticks
    1/4 teaspoon fennel seed
    4 teaspoons Assam black
    tea leaves
    1 1/2 cups milk
    Raw honey

    1. In a saucepan, bring water and spices to a boil. Cover, reduce heat, and simmer for 15 minutes.
    2. Remove from heat, add tea, and steep for 8 minutes.
    3. Strain the tea, discarding the leaves and spices, and return tea to the saucepan. Add milk and heat through. Serve with raw honey to taste.
    Note: If you’re caffeine-sensitive, opt for decaf rooibos tea leaves, or omit the tea altogether and have spiced milk.
    nutrition info per serving (using 2% milk)

    50 calories; 1.9 g fat; 1.2 g saturated fat; 7.3 mg cholesterol; 3.1 g protein; 5.3 g carbohydrates; 0.2 g fiber; 37.8 mg sodium

  • Spice Up the Season

    Feel guilty sipping eggnog or munching on gingersnaps? These holiday goodies may not be as bad as you think. Some of the most commonly used spices in traditional treats can reduce inflammation, lower your risk of heart disease, and more, says Sarah Krieger, RD, national spokesperson for the American Dietetic Association.

    By Celia Shatzman
  • Cold School

    We know: You thought you’d be safe from cold and flu season this year. You ate your immune-boosting sweet potatoes, got plenty of sleep, and hit the echinacea at the first sign of a scratchy throat.

    By Brooke Benjamin
  • Better 'Wich Craft

    You already know to steer clear of deli meats, which are loaded with sodium, saturated fat, and cancer-causing nitrates. But just because a ham-and-havarti isn’t the healthiest choice doesn’t mean you have to forsake sandwiches altogether. Here’s how to build a better sandwich, based on what you need:

    For post-workout power …

    By Allison Young
  • Got (Non-Dairy) Milk?

    As the mustached celebrities in those milk ads tell us, milk does a body good thanks to its calcium, vitamin D, and other nutrients. But what if you’re lactose intolerant, vegan, or simply not a fan of cow’s milk? You have plenty of nondairy options—from the more common ones like soy and rice milks to the nut, oat, and even hemp varieties.

    By Erin Quinn