Lifestyle

How to Build Muscle and Lose Fat, According to a Nutritionist

Published

3 weeks ago

April 15, 2024

With a very full heart (and equally full hands) I recently became a mother of two. As such, I’ve leaped back into the spotlight of mood swings, pelvic floor dysfunction, and sleepless nights. But there’s one postpartum experience I completely forgot about: muscle loss. Days after delivering both of my boys, it was as if poof most of my muscle mass disappearedâdespite an active pregnancy. With strength goals on the horizon, it’s a fitting time to share how to build muscle and lose fat. After all, many of us are on a quest for a fitter, stronger body (postpartum aside!).

But how can you shed unwanted pounds without drastic measures? Fortunately, we’re taking a practical approach. Welcome to a realm where wellness meets realismâa guide to achieving your fitness goals, sans restrictive diets or extreme workout routines.

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Don’t be Shy About Your Physique Goals

We love a woman on a mission. With that in mind, own your physique goals with confidence! Inevitably, being timid about your aspirations (provided they’re accompanied with healthy intentions) will only delay your achievements. This is your open invitation to share your goalsâwhether quietly with friends or via a megaphone on social media. In turn, you’ll feel empowered, motivated, and accountable. Plus, you’ll inspire others through your transparency. And this is the kind of ripple effect that does double-duty: breaks down stigmas surrounding body image and fitness.

Women laughing_how to build muscle and lose fat

Getting Back to the Basics

In an era saturated with fad diets and quick-fix workout regimes, the pursuit of sustainable weight loss (and building muscle) can feel contradictory. But good news! Striking a balance between shedding unwanted pounds and sculpting lean muscle doesn’t involve hours on the elliptical. In fact, that might do more harm than good. Ultimately, by understanding the fundamentals of muscle growth and fat lossâas well as implementing evidence-based strategiesâanyone can embark on a journey toward a stronger, leaner body.

Why is building muscle important?

Spoiler alert: muscle does more than just tone your physique. It plays a vital role in supporting overall health and longevity. For example, increased muscle mass contributes to a higher metabolic rate (you burn more calories at rest!), supporting weight maintenance, healthy blood sugar levels, and a lower risk of obesity-related diseases. Additionally, building muscle improves bone density and promotes better posture. And this reduces the likelihood of injury and enhances your quality of life. Last but not least, preserving muscle mass is crucial as we age. After all, it helps mitigate age-related muscle lossâknown as sarcopeniaâand maintain vitality in our later years.

Woman doing yoga_how to build muscle and lose fat

How long does it take to build muscle?

This depends on several factors: genetics, training intensity, nutrition, and consistency. If you’re not doing any resistance training, you’ll likely notice significant gains within a few weeks. This is due to stimulus to your muscles and initial increases in muscle glycogen stores (how we store carbs). That said, substantial muscle growth takes time. Think months to years of dedicated training. The average person gains approximately 0.5-1 pound of muscle per week during the initial stages of training, with progress gradually tapering off.

Megan Roup stretching_how to build muscle and lose fat

The Best Ways to Build Muscle

Building muscle doesn’t happen overnight. It’s a gradual process. But with a well-designed training program, the right nutrition, and plenty of persistence, you’ll achieve optimal muscle growth. In other words, a change in your physique necessitates a synergistic approach.

Resistance Training

Any form of resistance training, which involves lifting weights or bodyweight exercises, is the cornerstone of muscle development. Focus on compound exercises, like squats, deadlifts, bench presses, and rows. These engage multiple muscle groups for maximum stimulation. Additionally, progressive overload is key. Gradually increase the weight, reps, or sets over time to continually challenge your muscles and spur growth.

Consider working with a physical trainer for specific instructions and guidance.

Proper Nutrition

In addition to exercise, proper nutrition is fundamental. It plays a pivotal role in supporting muscle growth and recovery. Before and after your workouts, make sure to eat enough high-quality protein. For most, that looks like 0.8-1 gram per pound of body weight per day. This optimizes muscle protein synthesis. Additionally, prioritize complex carbohydrates. These fuel workouts and replenish glycogen stores.

fall fig smoothie_how to build muscle and lose fat

How do you know if you need to lose body fat?

With building muscle in the rearview mirror, let’s switch gears to fat loss. While I am anti-diet culture, I’m not anti-fat loss. These two things can co-exist. Under certain circumstances, shedding visceral body fat (the type stored in the abdominal cavity around important organs), might be an important and vital goal. With that in mind, it’s important to know whether or not losing body fat makes sense. Here are several indicators to keep in mind:

1. Body mass index (BMI). While not a perfect measure, BMI provides a general indication of whether your weight falls within a healthy range based on your height. A BMI calculation above 25 is considered overweight, and a BMI above 30 indicates obesity. Note that BMI doesn’t account for muscle mass, so it may not accurately reflect body composition for those with higher muscle mass.

2. Body comp analysis. For a more accurate assessment of body fat percentage, consider a dual-energy X-ray absorptiometry (DEXA) scan, bioelectrical impedance analysis (BIA), or skinfold caliper measurements. These methods provide insight into the proportion of lean muscle mass versus body fat.

3. Waist circumference. Unfortunately, excess fat around the waist is particularly harmful. It increases the risk of chronic diseases (type 2 diabetes, heart disease, etc.). Men with a waist circumference greater than 40 inches and women with a waist circumference greater than 35 inches may have an increased risk of health problems.

4. Health markers. Have your doctor evaluate key health markersâblood pressure, blood glucose levels, cholesterol levels, and triglycerides. Elevated levels may indicate the need for fat loss.

5. Physical fitness. Excess body fat impairs everything from physical performance to stamina and flexibility. If you find it challenging to engage in physical activities, fat loss could be the missing link.

6. Personal goals. Whether you aim to improve athletic performance, enhance physical appearance, or reduce the risk of chronic diseases, losing body fat may align with your goals and intentions.

Vision board_how to build muscle and lose fat

How to Lose Fat in a Healthy and Sustainable Way

Along with building muscle, losing excess body fat is often a parallel objective. But as mentioned, it’s important to approach fat loss in a manner that prioritizes health and sustainability over rapid results (or extreme measures). Below are a few ways to get started.

Evaluate your eating habits

Begin by evaluating your current eating habits. Identify areas where you can make more nourishing choices (like having a savory vs. sweet breakfast or swapping excess sugar for a bowl of berries). Focus on consuming whole, nutrient-dense foodsâparticularly proteinâwhich provides satiety and muscle growth.

Aim for more steady-state movement

In addition to dietary changes, incorporating regular physical activity is essential. Engage in a combination of cardiovascular exercise and strength training. Aim for at least 150 minutes of moderate-intensity (walking, swimming, etc.) or 75 minutes of vigorous-intensity aerobic activity per week. Couple that with at least two days of full-body strength training.

Be patient

Remember, sustainable progress takes time! Be patient and consistent with your efforts. Slow and steady wins the race. Of course, don’t forget to prioritize adequate sleep, hydration, and stress management. All of these impact your ability to achieve and sustain fat loss.

Should you focus on fat loss during a specific phase of your menstrual cycle?

Not necessarily. Even if you cycle sync, there isn’t a set time during the menstrual cycle that’s universally recommended for weight loss and muscle gain. That said, you may find it beneficial to focus on strength training and muscle building during the first half of your cycle (follicular phase). During this phase, energy levels tend to be higher.

On the other hand, during the second half of the cycle (luteal phase)âwhen progesterone dominatesâyou may want to focus on lighter or maintenance workouts and prioritize nutrition. When in doubt, listen to your body and adjust your fitness and nutrition approach accordingly!

sanetra logno cooking_how to build muscle and lose fat

5 Tips to Gain Muscle and Lose Body Fat

To bring this full circle, losing visceral fatâwhile preserving muscle massâis a multifaceted approach that combines targeted dietary modifications, exercise strategies, and lifestyle interventions. Here are several evidence-based strategies to help you reduce visceral fat without sacrificing muscle:

1. Prioritize strength training. Incorporate resistance training into your exercise routine to build and maintain lean muscle mass. Aim for 2-3 strength training sessions per week, progressively increasing the intensity and resistance over time.

2. Incorporate high-intensity interval training (HIIT). HIIT workouts involve alternating between periods of high-intensity exercise and short recovery periods. HIIT effectively reduces visceral fat while preserving muscle mass and improving cardiovascular fitness. Include HIIT sessions 2-3 times per week.

3. Focus on a protein-rich diet. Consume adequate protein to support muscle repair while promoting fat loss. Include lean protein sources (chicken, turkey, fish, eggs, tofu, tempeh, legumes, etc.) in your daily meals.

4. Emphasize whole foods. Choose nutrient-dense, whole foods over processed and refined sugars and carbs. Opt for a balanced diet and fiber-rich ingredients to promote satiety and regulate blood sugar levels.

5. Get sufficient rest. Aim for 7-9 hours of quality sleep per night. This encourages optimal metabolic function, hormone regulation, and recovery. Inadequate sleep can disrupt appetite-regulating hormones, increase cravings for unhealthy foods, and impair fat loss efforts. When in doubt, establish a consistent sleep schedule!

Source link

Lifestyle

50 Things to Bake When You’re Bored at Home

Published

7 hours ago

May 4, 2024

Bridget Chambers

Whether I’m bored, happy, sad, anxious, or hungry, the solution is usually the same: head to the kitchen and find a few fun things to bake. It’s the perfect weekend activity, after-work way to de-stress, or midday pick-me-up that never fails to make me smile.

And I’m starting to think that baking is my love language, too. Even though a chocolate chip cookie isn’t going to solve the world’s problems, I feel a certain peace knowing that I can at least make a friend smile with some homemade baked goods. I’d like to think my roommates love this about me since it means our kitchen is usually stocked with treats. That always seems to be the way to anyone’s heart, after all.

50 Delicious and Fun Things to Bake

It’s time to get out of your comfort zone! In my experience, some of the most fun things to bake are the recipes that challenged me and taught me new baking methods or techniques. Just have fun leaning into the challenge, and don’t stress yourself out. Because truly, the best part is yet to come: eating and sharing your masterpiece with your loved ones.

So, turn on your favorite playlist, preheat your oven, and work your way down our list of fun things to bake when you’re bored. And don’t forget to share the love when you’re done.

Muffins, Cupcakes, and Breads

Banana Nut Muffins

Why We Love It: For those moments in life when you’re craving a sweet little treat, these small-batch muffins are a lifesaver. (Dramatic, but true.) They make six perfect muffins, leaving you with a little snack for right now and more to munch on over the next couple of days. They’re moist, fluffy, and boast the perfect crumble topping. What’s not to love?

Hero Ingredient: Easy—tahini. I love the savory and slightly nutty flavor that complements this recipe’s sweeter ingredients.

Grain-Free Zucchini Muffins with Chocolate Chunks

Why We Love It: Camille is on her grain-free, gut-healing journey, and we’re all benefiting from the delicious, creative recipes she’s been dreaming up. Case in point: these grain-free zucchini muffins. It’s a simple recipe that takes only 20 minutes from start to finish and can be endlessly customized. Bonus: these freeze and reheat beautifully.

Hero Ingredient: I love the little kick of flavor the orange juice gives this batter. It plays perfectly with the chocolate.

Pumpkin Loaf Cake

Why We Love It: If you’ve yet to try your hand at a pumpkin bread recipe—let this be your first. Topped with a delicious homemade cream cheese frosting and crushed nuts of your choice, everyone will be begging for this recipe after the first bite.

Hero Ingredient: Cinnamon is the perfect, spicy-sweet touch.

Cranberry Orange Muffins

Why We Love It: A little bit zesty and sweet in one bite, these cranberry orange muffins are the perfect year-round snack or dessert. The secret ingredient? An addition of Greek yogurt for creaminess and moisture creates a fine, tender crumb.

Hero Ingredient: Dried cranberries add the perfect touch of tartness.

Citrus Olive Oil Muffins

Why We Love It: It’s very possible that all of my favorite things to bake feature edible flowers. How could you not love them? They make it possible to step up your sweet treat with a simple flourish that frees you from experimenting with any tough decorating techniques. (Piping? No thanks.) These “muffins”—call ’em cupcakes, if you’d like—have a perfect, moist crumb thanks to the olive oil. And the pop of citrus keeps them tasting fresh and light.

Hero Ingredient: These muffins boast countless powerhouse ingredients, but I’ll give the award to the Greek yogurt. Combined with the olive oil, it’s responsible for these treats’ fluffy, delicious bite.

Gluten-Free, Vegan Carrot Cake Cupcakes

Why We Love It: I can and will eat carrot cake recipes all year long. These gluten-free and vegan carrot cake cupcakes are one of my go-to’s and one of the most requested recipes I make. Last Easter, I made them in a mini cupcake tin, and they turned out to be the cutest, bite-sized dessert.

Hero Ingredient: You’ll never not add vegan butter to store-bought icing again.

Two Hands NYC Banana Walnut Bread With Espresso Mascarpone

Why We Love It: I love a recipe that can be eaten for both breakfast and dessert. This twist on banana bread is an Austin favorite at Two Hands and now a family favorite at my house. The recipe for the bread is great on its own, but the simple espresso mascarpone elevates the dish and (warning!) makes it highly addictive.

Hero Ingredient: Finishing things off with a drizzle of honey goes a long way.

Banana Pumpkin Muffins

Why We Love It: I stand by the fact that it’s never too early for all things pumpkin. No matter the weather, I’m always ready for one of these gluten-free dairy-free pumpkin muffins because they are that good. They are also super easy to make, come together in one bowl, and are refined-sugar-free. I guarantee these will become a year-round staple for you, too.

Hero Ingredient: Pumpkin people, unite!

Blueberry Power Muffins

Why We Love It: These blueberry muffins are a healthy excuse to eat cake for breakfast. They are gluten- and dairy-free and are delicious for a grab-and-go breakfast, afternoon snack, or even a dessert. I love that they pack in pecans for some extra nutrients, making these more filling than typical blueberry muffins.

Hero Ingredient: Pecan power.

One Bowl Morning Glory Muffins

Why We Love It: The best way to start your day is with one of these morning glory muffins. They satisfy your sweet tooth just enough but are also packed with oats and grated fruits and veggies to give your day a healthy start. Bake a batch of these on Sunday and look forward to treating yourself to a deliciously healthy muffin every day of the week.

Hero Ingredient: The super sneaky veggies bring moisture and plenty of vitamins to these unassuming delights.

No-Knead Olive & Rosemary Focaccia

Why We Love It: If baking bread intimidates you, I beg you to try this focaccia. It’s one of the easiest things to bake, though it definitely tests your patience with the resting periods (but it’s so worth the wait!). This bread is studded with rosemary, garlic, red onion, and olives, and will fill your kitchen with the dreamiest garlicky scent.

Hero Ingredient: California Ripe Olives are the juiciest, richest, and most

Pies

Cherry Berry Ice Cream Pie

Why We Love It: Sure, I love swimming, but this five-ingredient ice cream pie is officially my favorite way to cool off. (And yes, one of my favorite fun things to bake… er, not bake.) Seriously—the hardest part about this recipe is waiting for your pie to harden in the freezer. Patience, fellow bakers.

Hero Ingredient: It’s ice cream in cake form. What’s better than that?

Pumpkin Pie with Gingersnap Crust

Why We Love It: First off, we always love pumpkin pie. There’s something so comforting about the warm, spicy, and sweet flavor that we’ll happily indulge in all throughout the year—not just Thanksgiving. But classic recipes can often lean on the boring side of things. So, to amplify the flavor, Camille livened things up with cinnamon, nutmeg, and a gingersnap crust. The result of her experiment is nothing short of divine.

Hero Ingredient: Give it up for that gingersnap crust. No one will miss the pie dough.

Classic Buttermilk Pie

Why We Love It: A classic buttermilk pie combines a tangy, custardy filling with a buttery crust. Seriously—what’s not to love? This recipe comes straight from Camille’s mom, who would make it each year for Thanksgiving. With plenty of vanilla, nutmeg, and yes—butter—it’s an easy bake that’s sure to have everyone begging for more.

Hero Ingredient: A buttermilk pie is nothing without plenty of buttermilk. It’s responsible for this pie’s unique, signature flavor.

No-Bake Pumpkin Pie Bars

Why We Love It: Okay, sure—not a pie exactly, but that’s just because these cutie little bars are way easier to make. If you love the classic pumpkin pie flavors but want something that’s make-ahead, let me introduce you to the perfect dessert. These bars are made up of multiple layers: a graham cracker crust, pumpkin filling, and soft peaks of whipped cream. It’s impossible not to have these blow you away.

Hero Ingredient: The secret to the most pumpkin-y pumpkin filling? Homemade pumpkin butter—and it’s easier than you think.

Cookies and Bars

Elizabeth Ho’s Linzer Cookies With Winter Citrus Curd

Why We Love It: How pretty are these cookies? The recipe comes courtesy of baker Elizabeth Ho, whose creative bakes pair beauty with unbelievable flavor. These cookies are simple, with small, thoughtful touches (like the orange zest) to make them special.

Hero Ingredient: Thankfully, you’ll end up with citrus curd left over. I love it spooned over yogurt or spread on toast.

Chocolate Orange Linzer Shortbread Cookies

Why We Love It: There’s nothing prettier than a linzer cookie. And as intricate and aesthetic as they look, they also couldn’t be simpler to make. A soft and buttery shortbread dough (infused with orange zest for extra flavor) sandwiched around a velvety chocolate ganache. What could be more fun to bake? And of course, devour.

Hero Ingredient: Orange and chocolate are a winning combination—it’s a toss-up between the two.

Peppermint Hot Chocolate Shortbread Cookies

Why We Love It: Peppermint steals the spotlight when the holidays are in full swing, and come December, we can’t get enough. These cookies make the most of the chocolate and peppermint pairing, with peppermint extract, candies, and plenty of chocolatey flavor to boot. They’re simultaneously refreshing and indulgent—that’s right, it’s possible.

Hero Ingredient: Crushed peppermint candies not only give these cookies a beautiful pop of red and white color, but the added texture is such a delight.

Pumpkin Chocolate Chip Cookies

Why We Love It: No matter the season, these chewy pumpkin chocolate chip cookies will always satisfy my sweet craving. They’re balanced with a tiny bit of saltiness to complement the sweetness. Unlike other chocolate chip cookie recipes, the chopped chocolate chunks ensure these cookies stay extra indulgent.

Hero Ingredient: Pumpkin puree gives these cookies their unique, cozy flavor.

Healthy Oatmeal Cookies

Why We Love It: Whenever I whip up these oatmeal cookies, my roommates and I will devour them for breakfast, lunch, dinner (and, of course, dessert). They’re not overly sweet, but super simple to make in a pinch when you need a fast dessert without all the sugar.

Hero Ingredient: I’m of the opinion that every cookie needs a sprinkling of flaky salt on top.

Chewy Pumpkin Spice Cookies

Why We Love It: For PSL fans, these pumpkin spice cookies might just give your favorite bev a run for its money. While no one wants to order the coffee version year-round, these cookies are perfect for whenever you need a dose of coziness.

Hero Ingredient: This cinnamon glaze is to die for.

Flower-Pressed Shortbread Cookies

Why We Love It: These might just be the most gorgeous cookies you’ll ever make. While the recipe stays true to its roots and remains easy, we love the little flourish of edible flowers that makes them all the more special. Serve these at an afternoon garden party with iced tea or as a sweet and simple after-dinner treat.

Hero Ingredient: Good butter makes for good shortbread. But I’d have to say, with this recipe in particular, the egg yolks edge it to earn top billing. Good ones give your cookies a gorgeous, golden hue.

Chocolate Peppermint Snowball Cookies

Why We Love It: Two chocolate peppermint cookies recipes? The combination is that good. And while the recipe above did the pairing to perfection, these cookies feature a surprise molten center. Guaranteed: Santa’s going to eat these up.

Hero Ingredient: A double dose of peppermint in the form of crush candies and peppermint extract gives all the holiday flavor my tastebuds crave.

Gluten-Free Lemon Bars

Why We Love It: Since creating this recipe, I’ve lost count of how many times I’ve made these lemon bars. They are one of my favorite things to bake because I developed this gluten-free recipe with my mom, and those moments in the kitchen with her are some of my most treasured memories. Sentimentality aside, these lemon bars are the ultimate light and refreshing dessert that seems to complement every single meal. And, they come together in just 10 easy steps.

Hero Ingredient: A graham cracker crust, especially this gluten-free one, can’t be beat.

Peanut Butter–Banana Cookies

Why We Love It: You would never know that these PB banana cookies are vegan and free of gluten and refined sugar just by tasting them. They’re decadent and crisp, while being made with only whole, real ingredients. Plus, they aren’t too sweet, making them perfect for a snack at any time of day, multiple times a day.

Hero Ingredient: The coconut sugar keeps these cookies refined-sugar-free and perfectly crispy.

Gluten-Free, Dairy-Free Brownies

Why We Love It: I’m never not craving brownies. I can’t think of a single scenario in which I could possibly turn down an ooey gooey brownie, and this GF/DF recipe makes it all the more tempting for me to give in. These are the first gluten- and dairy-free brownies that I’ve made that aren’t disappointedly crumbly. They come together in one bowl and will probably be gone in one hour.

Hero Ingredient: The almond butter keeps the crumbles away, while the flavor stays.

Why We Love It: This double chocolate skillet cookie is what all chocolate lovers’ dreams are made of. It’s crispy on the outside, gooey on the inside, and pairs perfectly with a scoop (or two) of ice cream. Plus, it’s easy to bake and pretty foolproof, making the process stress-free and fun. What’s not to love?

Hero Ingredient: The vanilla extract and espresso powder deepens the already-delicious chocolate flavor.

Salted Caramel Cheesecake Brownies

Why We Love It: If you’re wanting to up your brownie game, look no further than these salted caramel cheesecake brownies. This recipe is one of the most fun things to bake because it brings in so many elements: the perfect fudgy brownie, a no-bake cheesecake layer, and the easiest homemade caramel. It comes together beautifully to create a sweet, salty, chocolatey dessert that you’ll make again and again.

Hero Ingredient: The cheesecake layer is game-changing.

Chickpea Chocolate Chip Cookies With Tahini

Why We Love It: This is a sophisticated take on your favorite cookie. While you may think classic chocolate chip cookies don’t need an upgrade, it’s always fun to get a little creative. The tahini and chickpea flour add the perfect nuttiness to these delectable cookies, satisfying your sweet tooth with every bite.

Hero Ingredient: Trust us, don’t swap for peanut butter. The tahini is both unexpected and delicious.

Cast-Iron Skillet Chocolate Chip Cookies

Why We Love It: This cookie skillet is made in one bowl, then baked and served from a single skillet. Simplicity aside, it’s also so unbelievably good. I prefer to eat it straight out of the oven topped with ice cream so that it’s warm, gooey, and delicious.

Hero Ingredient: M&M’s forever and ever.

Vegan + Gluten-free Chocolate Chip Cookies from Café Gratitude

Why We Love It: This GF and vegan cookie recipe is one to save because it’s something everyone can enjoy. From your friend with a food sensitivity to your kids with sugar cravings, I dare you to find someone who has a negative thought about these chocolate chip cookies. They have a perfectly chewy, moist texture and are made with whole ingredients you can feel good about eating.

Hero Ingredient: I’m very generous with the vegan chocolate chips (because why not?).

Cakes and Tarts

Strawberry Cake With Mascarpone Creme

Why We Love It: We were lucky to sample a slice (okay, two slices) of this incredible strawberry cake when we visited Margarita Kallas-Lee and her husband Phillip Frankland Lee for dinner. It was the perfect ending to a delicious meal, and we loved scooping up the lighter-than-air layers of angel cake and mascarpone creme. If you’re going to memorize one strawberry cake recipe and bake it for the rest of your life, make it this one.

Hero Ingredient: That mascarpone creme is tangy and light—a perfect complement to the juicy, sweet strawberries.

Grain-Free Lemon Raspberry Almond Cake

Why We Love It: All al fresco meals should end with this cake. It’s nutty (and of course, grain-free) thanks to the use of almond flour, and I love the jammy pops of raspberries folded throughout.

Hero Ingredient: The whole milk ricotta is key to delivering a light and fluffy crumb. As Camille notes, it’s practically bordering on custardy.

Gluten-Free Chocolate Cake

Why We Love It: We’ve found it: the best chocolate cake recipe ever. It’s made in one bowl and surprisingly simple. Greek yogurt gives the crumb a beautiful creaminess and melted butter gives it a delicious, rich flavor (swap in coconut oil if you want to keep it dairy-free). With just a few ingredients, it’s easy to whip up whenever the chocolate craving attacks.

Hero Ingredient: You might be surprised, but salt goes a long way in this recipe. Top yours with flaky Maldon salt crystals to bring out the chocolate flavor.

Why We Love It: Just when you thought there could be no improving upon tiramisu, the founder of the famed bakery and café, Maman goes ahead and blows it out of the water. It’s a whimsical, delicious take on the Italian classic and so easy to put together. A surefire crowd-pleaser.

Hero Ingredient: Chocolate chip cookies, of course. It’s like getting two desserts in one.

Orange Carrot Cake with Cream Cheese Frosting

Why We Love It: Have you ever seen a cake so pretty? While I often say that carrot cake is simply a vehicle for cream cheese frosting, this recipe proves that it can be so much more. The cake itself is perfectly spiced, with a teaspoon of cinnamon leading the charge. From there, this cake stays pretty true to tradition, except for…

Hero Ingredient: … the orange zest! Combined with orange extract, it lends a fresh, citrusy flavor that—IMO—every carrot cake isn’t complete without.

Lemon Icebox Cake

Why We Love It: Let me introduce you to your new crowd-pleasing, favorite cake. If you’re not familiar, icebox cakes sit perfectly at the intersection of incredibly easy and impressive. Layers of whipped cream and cookies go into the freezer to set, and the resulting cake is nothing short of magic.

Hero Ingredient: The lemon curd earns this cake its citrusy, sour name.

Gluten-Free Citrus Cake with Strawberries and Cardamom Coconut Cream

Why We Love It: Though I’m not gluten-free, I’m all for a dessert that everyone can eat—without sacrificing flavor or texture. Simply swap out your regular AP flour for gluten-free and the rest couldn’t be easier. It’s your basic cake-making method, but with the volume turned up.

Hero Ingredient: And don’t you dare skip the cardamom coconut cream. I’ll take another dollop, please and thank you.

Black Raspberry–Bourbon Mascarpone Tartlets

Why We Love It: Your summer dinner party needs these raspberry bourbon mascarpone tartlets. This recipe is guaranteed to surprise your guests and have them begging for seconds. Don’t be intimidated by the number of steps, though! While scrolling through the instructions may feel intimidating, this recipe is simpler than it seems. Plus, you can make all the components up to three days in advance, so feel free to spread out the work.

Hero Ingredient: The pistachio praline crunches the competition.

Rhubarb Meringue Cake

Why We Love It: Oftentimes, the most fun things to bake are the recipes that are the easiest to whip up and the prettiest to look at. This rhubarb meringue cake definitely fits the bill. It only requires six steps and will have all your guests ooh-ing and ah-ing when they see it. Plus, you can make the compote two days in advance to save some prep on the day you serve the dish.

Hero Ingredient: The crunchy sliced almonds are the perfect addition to the tender cake.

Orange-Walnut Olive Oil Cake

Why We Love It: This is one of those recipes I had to try immediately after seeing it. It’s my ideal dessert: not too sweet and full of interesting flavor profiles. I’m not going to lie—it was a bit more labor-intensive than other cakes I’ve made, but aren’t all fun things to bake a bit of a challenge? I’ve never felt more satisfied pulling something out of the oven. My family ate this cake for breakfast, an afternoon snack, and dessert—our taste buds were never bored.

Hero Ingredient: I went nuts over the walnut flour flavor.

Gluten-Free Strawberry Shortcake

Why We Love It: Strawberries have been my favorite food since I was a toddler, and these GF strawberry shortcakes are now one of my favorite ways to enjoy them. They are crispy, fluffy, light, satisfying, and downright delicious. Our Executive Producer, Michelle, notes that “they re-instilled in [her] a love of slowing down and enjoying the process of creating something from scratch.” I couldn’t agree more.

Hero Ingredient: The strawberries are the star.

Simple Pear Galette

Why We Love It: This dessert comes together with just a handful of ingredients, no special kind of pan, and minimal effort. The flaky dough pairs with the sweet fruit to create the perfect, not-too-sweet dessert for any occasion. This is your sign to pick up plenty of pears from the farmer’s market and get baking!

Hero Ingredient: Fresh pears are the perfect pair for this dessert.

Mina Stone’s Olive Oil Cake

Why We Love It: Olive oil cakes are a new addition to my favorite fun things to bake, and I don’t know why I’ve waited so long to try them. This specific olive oil cake from Mina Stone is super simple, but so moist, citrusy, and delicious. While I’ll eat this cake all throughout the year, the cinnamon and clove flavors make it perfect for your holiday parties.

Hero Ingredient: Obviously, olive oil.

Berries & Cream Layer Cake

Why We Love It: I made this cake for a Labor Day party last year, and my friends still talk about how good it was. It was simultaneously one of the easiest desserts I’ve ever made and one of the most raved about. I love that you can really put in as much or as little effort as you want, and the results will be the same. For the cake, you can either bake it from scratch, from a mix, or buy one pre-made. The same goes for the whipped cream. The point is, no matter how you go about building the components of this cake, the flavor satisfies every time.

Hero Ingredient: The whipped cream has me whipped.

Lemon Ricotta Poundcake with Candied Lemon Slices

Why We Love It: I’m a sucker for anything that boasts this lemon ricotta combo. From pancakes to pasta, the flavor pairing never gets old. Not only is this cake one of my favorite fun things to bake, but this recipe also teaches you how to make homemade ricotta, which is a skill I now brag about all the time. (It’s easier than you’d think!)

Hero Ingredient: The homemade ricotta is a lotta fun.

Cobblers and Crisps

Spiced Peach and Pecan Baked Oatmeal

Why We Love It: Baked oatmeal is a fun idea for a healthy and sweet breakfast. This spiced peach and pecan bake perfectly balances the fruity and nutty flavors that everyone strives for in their best oatmeal creations.

Hero Ingredient: Pair with Greek yogurt for an added bit of protein.

Blackberry Cobbler

Why We Love It: One of my favorite culinary activities is finding fun things to bake with whatever ingredients are in season. This specific recipe has two secret ingredients that make it the best cobbler of all time: the zest and juice of an orange and a cornbread-inspired batter. These two swaps make a world of difference and help it taste extra summery and delicious.

Hero Ingredient: Orange you glad you know about adding this secret ingredient?

Brown Butter Bourbon Apple Crisp

Why We Love It: There’s no better way to welcome fall into your kitchen than with this Brown Butter Bourbon Apple Crisp. It’s a great transitional dish because while it’s full of fall flavors, you can serve it with a cold scoop of ice cream, and still enjoy it on a warm evening. You can customize the dish with different fruits, but whatever you do, don’t skip the brown butter. The richness that it brings and the way it complements the apple, oat, and cinnamon is to die for.

Hero Ingredient: Bring on the brown butter.

One Bowl Baked Banana Cashew Oatmeal

Why We Love It: Let’s be honest: I am not a morning person. No matter how much I wish I didn’t, I tend to roll out of bed 10 minutes before heading out the door. Thus, this baked oatmeal recipe is not only fun to bake, but it’s a morning lifesaver, too. It’s a pre-made breakfast that’s nutritious, delicious, and perfect for meal prep or serving a crowd on a weekend.

Hero Ingredient: Peanut butter, please!

Source link

Lifestyle

The Best Microcurrent Devices of 2024, Tested and Reviewed

Published

1 day ago

May 3, 2024

Sacha Strebe

It’s no secret that I am skincare obsessed. My mom put me on a cleanse, tone, and moisturize routine at 14, and I’ve been committed to optimizing my skin health ever since. (These are the products I use!) From years of skincare deep-diving, I’ve become intrigued with researching the best microcurrent devices. These are tools that work by delivering an electrical current to skin cells to lift and tighten in all the right places. I love nothing more than going down the research rabbit hole to decipher what ingredients, products, and tools actually work. So, diving deep into the best microcurrent devices seemed like an advantageous opportunity to do exactly that.

Featured image by Teal Thomsen.

Testing the Best Microcurrent Devices

I’m a huge fan of microcurrent during my in-clinic facials. (If you live in LA, go see Matthew Miller for The Lift facial or Camille Fields for her remodeling face treatment.) But I wanted to find a way to extend the benefits of those treatments at home. With so much information (and misinformation) online, I decided to collaborate with my fellow skin aficionado, Camille, to test and review six of the top brands in a bid to find the best microcurrent devices to use at home.

What is microcurrent?

Microcurrent is a non-invasive facelift using a low-level current of electricity to stimulate the facial muscles like a “workout” for the face. It has been clinically tested as a safe and efficacious treatment both in-clinic and at home to encourage definition, collagen development, and growth of ATP. (Adenosine triphosphate, an energy-carrying molecule found in the cells of all living things.)

The Best Microcurrent Devices

The benefits of microcurrent are instant, but just like exercise, the best results are cumulative. About five minutes a day, 2-3 times weekly will help encourage the muscles to stimulate collagen growth. Experts recommend using at-home microcurrent devices between professional appointments to maintain the best results.

If you’re looking to give yourself the best microcurrent facial at home, keep reading for our honest thoughts.

Our Top Picks

Best Overall: NuFACE Trinity Starter Kit – $350 at SkinStore
Best for Beginners: NuFACE FIX Line Smoothing Device and Serum – $165 at Ulta Beauty
Best On the Go: ZIIP HALO – $399 at ZIIP
Best For Strength: FaceGym Pure Lift Face – $520 at FaceGym
Best Affordable: Essia Ultrasonic Exfoliating Skin Spatula – $139 at Vanity Planet
Best For Face And Body: NuFACE NuBODY Skin Toning Device – $399 at SkinStore

In the same way that exercise is good for your body’s health, it’s also beneficial for your skin’s health. Also known as “fitness for your face,” the NuFace Trinity sculpts, tightens, and contours the face to improve skin texture and tone and to help reduce the appearance of wrinkles and sagging skin.

Why I Recommend It:

The beauty of microcurrent is the instant results. After just five minutes, you can see a visible difference—skin is lifted, tighter, and brighter and glowier overall. I love to use my NuFace right before I have a special event or gathering because my skin just beams afterward.

It’s also the perfect primer for your skin before applying makeup. And it’s completely painless. You will feel a stronger pulsation on your neck where the skin is thinner or sometimes around your teeth. If this happens, reduce the settings on the NuFace. I set it to the highest for the cheeks, temples, and forehead and down to one or two around my mouth, eyes, and nose area.

Pros:

Instant results in a short amount of time. You can physically see and feel how healthy, bright, and tight your skin is after using this tool.
Comes with an app that includes step-by-step tutorials for best results.

Cons:

The best results are cumulative, meaning you have to use this often to experience long-term collagen growth and facial sculpting. If you’re disciplined and willing to put in the daily work, this is the tool for you.

The Details

Suggested use: 5-20 minutes per day, five times per week for the first 60 days. After 60 days, 2-3 times per week for maintenance.
FDA cleared? Yes

Five-star customer review: “I have been consistently using the NuFACE Trinity+ Kit for over a month now and have definitely noticed more lifted and toned result. At 41, I’ve experienced some facial sagging along with the usual fine lines. I love that this targets the deep tissue. The only challenge for me is just being consistent and working this into my routine, but it’s worth it in my opinion.”

Camille Styles nuface microcurrent device

Since fine lines around my eyes are my main focus when it comes to anti-aging, I was immediately intrigued when I heard about the FIX Line Smoothing Device from NuFACE. Here’s how it works: You apply the included FIX Serum around areas of focus, then move the device using the signature ‘feathering’ technique: a quick erasing motion. The result is a smoother, tighter appearance around the eyes, mouth, forehead, and nasolabial folds that’s immediate, with increased improvement over time. — Camille

Why I Recommend It

The FIX is the 1st FDA-cleared pen-size microcurrent device for cosmetic use. It’s rechargeable, so you can truly take it on the go. It works by delivering bursts of gentle microcurrent energy that help plump, smooth, and tighten the skin in small targeted areas.

Pros

The biggest pro for me? It’s fast! Unlike many of the other microcurrent devices on the market, the FIX targets the appearance of fine lines around the eyes, lips, and forehead within three minutes.

Cons

The main con would be that it’s small, so it’s made to treat small areas. Its current isn’t as strong as the Trinity, so if you’re wanting to treat the full face, this is probably not the device for you.

The Details

Suggested use: 3-10 minutes per day, five times per week for the first 60 days. After 60 days, 2-3 times per week for maintenance.
FDA cleared? Yes

Five-star customer review: “This is my second (I knocked my first off the counter but didn’t want to live without) and really, it is a great little boost to one’s skincare regimen. I feel like my eye area is instantly brighter and tighter when I use it, I can tell the difference myself and I tend to get more compliments too. The lip flick technique works as well! I don’t know why so many said they didn’t see results, perhaps they are younger than I or were expecting something more dramatic.”

The main difference between this device and other microcurrents on the market is the shape, frequency, and strength of the electrical currents. ZIIP uses different waveform shapes, from soft S-shaped waves to hard-edged building block squares, to produce the optimal outcome for your skin. But it’s also the frequency at which they use them. The device stimulates muscles by switching from lower frequencies to higher frequencies, increasing circulation, plumping, and everything in between.

Why I Recommend It

ZIIP founder and CEO Melanie Simon was coined the “Nikola Tesla of facials” by Forbes. She spent 15 years as an aesthetician specializing in electrical facial treatments (with celebrity clients like Mandy Moore, Sarah Paulson, and Eva Mendes) before she created her multi-million dollar beauty empire.

ZIIP is the only device that offers both nano and microcurrent waves. Nano-current results are long-lasting, while microcurrent offers immediate lifting and sculpting results. This powerful combination creates change on a cellular level. The electrical currents are designed to be both direct and alternating, which flows back and forth to increase ATP, providing “usable energy to skin cells, giving long-lasting results.”

I like to ZIIP on the weekends when I have more time and can invest in a longer treatment because the payoff is huge! The ZIIP gel is $50 a bottle but you get one when you buy the device and you don’t need a lot. As a result, it lasts forever—at least six months if you use it often or longer if you only use it periodically. I have been using my ZIIP for years now and I truly believe in this product.

Pros:

Ergonomic design.
I love that the app also comes with so many different facial treatments that Simon personally takes you through. (Energize is my favorite for a quick lift.)

Cons:

If I had to pick one con, it would be the app. It can feel like an extra step to set that part up first, which is silly because it takes seconds for you to sync the treatment from the app to your device. But sometimes, it is a barrier to entry for me.

The Details

Suggested use: Four minutes, 3-5 times per week, with a maximum of 6 times per week when following a short-term treatment plan.
FDA cleared? Yes

Five-star customer review: “The ZIIP device really works! My skin is glowy, smoother, and bouncy. I didn’t expect these results.”

If you’ve ever had a workout at FaceGym then it’s very likely you’ve experienced the PureLift in action. Now you can bring their famous Clean + Lift signature treatment home. PureLift’s patented three-wave stimulation uses knuckling motions via the diamond-faceted probes to go deep into your facial muscles. These probes perform EMS (electrical muscle stimulation) all over your face which are mild but powerful currents that strengthen your muscle fibers. That means toning, circulation-boosting, and skin firmness in just 10 minutes.

Why I Recommend It

This tool gets the job done! It’s an incredibly powerful microcurrent device that uses high-and-low frequency impulses to activate, lift, and strengthen the facial muscles. I have used a lot of microcurrent devices on the market and this is definitely one of the strongest.

Pros

The fact that it is one of the strongest I’ve used is both the pro and con of this device. I love how deeply it penetrates, but you definitely feel it. It’s not painful at all, but it does wake you up!

Cons

My best advice with this at-home microcurrent tool is to start slowly to avoid any type of pinching pain. It has several settings, so I recommend using the lowest first and working your way up as you get used to it. I have been using this tool for about a month now, and I am still on the lower 1-2 settings.

The Details

Suggested use: Use for 10 minutes on the face and neck, a minimum of once a week for optimal results.
FDA cleared? Yes

Five-star customer review: “I’ve had my PureLift for about two weeks and enjoy using it approximately every other day. I have noticed slight firming around my jawline and forehead, as well as an overall lifted feeling. At 41, I am keen to find a routine that really works to keep my skin healthy and looking its best, and so far I’m impressed.”

Essia Ultrasonic Lifting Exfoliating Wand Microcurrent Device

This device is like gua sha on steroids. The metal head is shaped to lift and contour to your facial structure as you power up and go over it with microcurrent. The Essia Wand does so many different things. There are three separate modes: Exfoliate, Moisturize and Lift. Usually, I focus on the Lift mode, which uses electrical muscle stimulation (EMS) to stimulate facial muscles, tighten skin, lift facial contours and reduce the appearance of fine lines and wrinkles. — Camille

Why I Recommend It

This device uses high-frequency, ultrasonic technology and EMS to penetrate the skin by 3-5 mm. The ultrasonic vibrations from the Exfoliate setting work to dislodge blackheads and other impurities from pores, helping fight off rogue breakouts and inflammation. And the Moisturize mode combines ultrasonic oscillation with an anion (a negatively charged ion) flow to help skin attract and absorb your hardworking skincare products more deeply.

Pros

I love this tool for how easy and effective it is. The Lift mode has the same relaxing feel as gua sha or facial massage, but its effectiveness is pumped up thanks to the ultrasonic and electrical muscle stimulation. The Exfoliation mode is a spa-level exfoliation treatment at home, gently “scraping” skin to remove dead layers, patchy skin, blackheads, and clogged pores.

Cons

The only real con for me is that to make the most of this device, you need to use all three modes regularly. It’s a commitment that I don’t always have time for.

The Details

Suggested use: 1-3 times a week. Length of use depends on the mode of use.
FDA cleared? Yes

Five-star customer review: “Absolutely amazing product – I got a lot of impurities out of my face and minimized my pores significantly just after one time use. Best purchase I’ve made all year!”

Much like the Trinity for your face, the NuBODY at-home microcurrent tool is a toning device that visibly helps to firm the skin and appearance of dimples on your body. The microcurrent technology is specially designed with four treatment spheres for a stronger, more targeted delivery of the microcurrent to larger, denser areas like the thigh and butt. — Camille

Why I Recommend It

I wanted to specifically target some stubborn cellulite on my thighs and to tone the skin at the top of my knees where the skin is starting to sag. I definitely notice a difference after using it—skin is smoother, tighter, and firmer. I use it at night to help treat fluid retention and it seems to help with that, but my cellulite also feels more visible at night after sitting down all day for work.

Pros

This is another tool that shows visible results after one use!

Cons

But… this product is best when used over time. Yes, it works and you can see the difference but it does take time and commitment with regular use. If you commit to the time, you’ll be pleased with the results.

The Details

Suggested use: 3-10 minutes per day, five times per week for the first 60 days. After 60 days, 2-3 times per week for maintenance.
FDA cleared? Yes

Five-star customer review: “This is a great product. I’ve had an increase in cellulite in my glutes and didn’t know what to do. I went to a salon and did some sessions with a supposedly great cellulite reducer machine and didn’t work, not a bit. I purchased the NuBody because I’ve heard the NuFace is great. I have used it for the past 2 weeks, 5 days a week and have already noticed change. More firm glutes and less cellulite. I definitely recommend it BUT it isn’t easy to use on the back part of your legs, your arms get tired, that could make you not be consistent.”

Your toolkit for graceful aging.

Alicia Yoon red light therapy face mask.

My best beauty investment yet.

Source link

Lifestyle

High Protein, High Fiber Smoothie Recipes from a Nutritionist

Published

1 day ago

May 3, 2024

Edie Horstman

It’s smoothie season, ya’ll. And when you nail that perfect ratio of fruit to liquid, nothing hits quite like a refreshing glass of velvety goodness. But is your smoothie a stable blend of balanced nutrients—or a one-way ticket to a steep energy crash? Despite their convenience of vitamins and minerals, not all smoothies are created equal. In fact, most can inadvertently send your blood sugar on a rollercoaster ride. No thanks! So, where does the secret lie? In crafting a high-protein, high-fiber smoothie. Consider this the ultimate guide to balanced, healthy smoothies (that don’t skimp on deliciousness).

Edie Horstman

What is blood sugar?

Before we sip our way to satiation, let’s talk about blood sugar. After all, it’s foundational for both short-term and long-term health. Plus—once you get the basics down pat—you’ll know exactly how to avoid that aforementioned roller coaster ride. Blood sugar (or glucose) is our body’s primary source of energy. It’s fuel for our cells. We get it from sweet and starchy carbs (think: carrots, quinoa, and cookies). When we eat these foods, they’re broken down into glucose. And this glucose enters our bloodstream. Like a lock and key, insulin shuttles that sugar into our cells. In turn, it’s used for energy.

What are healthy blood sugar levels?

Normal blood sugar levels typically range between 70-140 mg/dL. You want to be in the 70-90 mg/dL range before meals and less than 140 mg/dL two hours after eating. But how do you know if you’ve achieved that sweet spot? A continuous glucose monitor (CGM) does the trick. This wearable device provides specific feedback on which foods do—and don’t—spike your blood sugar. But even without a CGM, you’ll know you’re on the right track, thanks to stable energy levels and mood, rhythmic (but not constant) hunger, a healthy weight, and normal menstrual cycle.

Impacts of a Blood Sugar Spike or Drop

Neither makes you feel great. Consistently high blood sugar levels lead to increased hunger, mood swings, headaches, fatigue, and more. In the long-run, chronically elevated blood glucose causes insulin resistance. And this manifests in hormonal imbalances, weight gain, and an increased risk of type 2 diabetes. On the other hand, plummeting blood sugar levels lead to symptoms like sugar cravings, shakiness, sweating, and irritability.

fig smoothie_high protein high fiber smoothie

10 Tips to Keep Your Blood Glucose Balanced

Of course, one effective way is to craft high-protein, high-fiber smoothies! However, these lifestyle and diet tips also hit the mark:

Eat regular, balanced meals. Aim for nourishing meals throughout the day, spaced evenly apart (for most, that’s every 3-4 hours). Include a combination of complex carbs, protein, healthy fats, and fiber-rich foods in each meal—these promote steady energy release and satiety.
Choose low-glycemic ingredients. Opt for whole, unprocessed foods with a low glycemic index (GI). This means they cause a slower and more gradual increase in blood sugar levels. Examples include non-starchy veggies, leafy greens, legumes, nuts, seeds, and berries.
Monitor portion sizes. Pay attention to portion sizes to avoid overeating, which can lead to spikes in blood sugar levels. Use smaller plates, bowls, and utensils!
Include protein with each meal. Incorporate 20-40 grams of protein (poultry, fish, tofu, legumes, eggs, cottage cheese, Greek yogurt, etc.). Protein helps slow down the digestion and absorption of carbs—thus preventing blood sugar spikes.
Focus on fiber-rich foods. Like protein, fiber helps regulate blood sugar levels by slowing down the absorption of glucose. These are a few of our favorite high-fiber ingredients!
Stay hydrated. Dehydration can affect blood sugar levels, so keep your water bottle (filled with electrolytes) nearby. Limit sugary beverages and opt for herbal tea, sparking water, or infused water instead.
Limit added sugars and refined carbs. Try to minimize your consumption of foods and bevvies high in refined sugars. These foods can cause rapid spikes in blood sugar levels.
Exercise regularly. Exercise has a significant impact on blood sugar. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week—but don’t underestimate the power of 15-20 minute walk after eating. Strength training a few days per week is also key!
Manage stress. Chronic stress can lead to hormonal imbalances that may spike blood sugar. Practice stress-reducing techniques (we love meditation and spending time in nature) to help manage stress levels.
Get adequate sleep. Last but not least, prioritize high-quality sleep each night (7-9 hours), as inadequate sleep can disrupt hormone levels and lead to insulin resistance.

How to Build a Blood Sugar-Friendly Smoothie

Rich in protein, fiber, healthy fats, and non-starchy carbs, a balanced smoothie is also a blood-sugar friendly smoothie. In turn, this nutrient-packed bevvie provides sustained energy. So, what are the components of a blood sugar-friendly smoothie?

Protein

Protein is an essential macronutrient. It keeps us full and satisfied while stabilizing blood sugar levels—a win-win. Strive for at least 20 grams of high-quality protein, such as:

Greek yogurt. Rich in protein and probiotics, it adds creaminess to your smoothie. Adding 1/4-1/2 cup of Greek yogurt will increase your protein count by upwards of 10 grams. Cottage cheese is even higher in protein!
Whey protein powder or collagen peptides. Provides a convenient protein boost without added sugars or artificial ingredients. Of course, there are plenty of vegan protein powder options too!
Silken tofu. A plant-based option that blends seamlessly into smoothies, offering a creamy texture and protein punch.

Fiber

Fiber plays a crucial role in slowing down the absorption of sugar into the bloodstream, preventing rapid spikes. Incorporate fiber-rich ingredients like:

Leafy greens. Spinach, kale, or Swiss chard are excellent sources of fiber and magnesium.
Chia seeds. Packed with soluble fiber and omega-3 fatty acids, chia seeds thicken your smoothie while promoting satiety.
Flaxseeds. Another omega-3 powerhouse, flaxseeds add fiber and a nutty flavor to your blend.

Healthy Fats

Including healthy fats in your smoothie does triple work: helps stabilize blood sugar levels, encourages satiety, and improves the absorption of fat-soluble vitamins and minerals. Toss in a serving or two of healthy fats, like:

Avocado. Creamy and rich in monounsaturated fats, avocado enhances the texture of your smoothie while providing a satiating effect.
Nut butters. Whether it’s almond butter, peanut butter, cashew butter, or tahini, these spreads add richness and flavor along with healthy fats.
Coconut oil. A source of medium-chain triglycerides (MCTs), coconut oil boosts energy and helps keep blood sugar levels steady.

Non-Starchy Carbs

Carbs are often demonized in the context of blood sugar management, but non-starchy veggies are low in carbohydrates and high in fiber, making them an excellent addition to your smoothie. Consider ingredients like:

Cucumber. Refreshing and hydrating, cucumber adds volume to your smoothie without significantly impacting blood sugar levels.
Celery. Crisp and crunchy, celery is low in calories and carbohydrates while providing a subtle flavor profile.
Zucchini. Blend zucchini into your smoothie for a creamy texture and a boost of vitamins and minerals.

best protein powders for women_high protein high fiber smoothie

Ingredients to Avoid in Smoothies

Allergies and intolerances aside, what ingredients should you avoid in your smoothie? With blood sugar in mind, high-glycemic fruits will cause glucose to sharply rise. These include:

bananas
mangoes
pineapples
sweetened yogurt
honey
fruit juices

Additionally, using large quantities of dates, dried fruits, and oat milk can contribute to rapid increases in blood sugar levels. Instead, opt for lower-glycemic fruits and non-dairy (or whole) milk.

When is the best time of day to drink a smoothie?

This depends on your personal preferences and lifestyle! Having a smoothie for breakfast is a quick and convenient way to start the day—especially if you’ve gathered most of the ingredients ahead of time. Smoothie baggies are great for meal prep! Others prefer a snack-time smoothie or a post-workout replenisher. Ultimately, it’s about finding what works best for you and fits into your daily routine.

strawberry and matcha smoothie_high protein high fiber smoothie

5 Balanced Smoothie Recipes

These high-protein, high-fiber smoothie recipes come together in no time and they pack a nutritious punch. Add them to your weekday breakfast rotation or enjoy them as an afternoon snack. (Or! Sip on a blood sugar-balancing smoothie anytime you’d like—the options are endless.)

Strawberry Matcha Smoothie

Dare we say this is the most beautiful high-protein, high-fiber smoothie? Rich in fiber from the strawberries, all this smoothie is missing is a bit more protein! To amp up the protein count, use Greek yogurt (or skyr) instead of plain yogurt and add a scoop of your favorite vanilla protein powder. P.S. If you want more fiber, sneak in a couple of handfuls of spinach. It won’t change the taste!

Pre-workout smoothie_high protein, high fiber smoothie

Chocolate Banana Almond Butter Smoothie

Yes, this smoothie is as delicious as it sounds, and is sure to satisfy your chocolate-peanut butter cravings! A beautiful balance of carbs, fats, fiber, and protein—it’s a slam dunk in terms of lasting energy.

Healthy Green Smoothie

A classic, this nourishing green smoothie is the little black dress of breakfasts. To make it more blood sugar-friendly, sub the oat milk for unsweetened almond, coconut, or hemp seed milk (whole cow’s milk works too!). For more protein, toss in 1-2 scoops of unflavored collagen peptides or vanilla protein powder of choice.

Fall Fig Smoothie

Summer is around the corner, but this fall fig smoothie hits the spot year-round. To increase the fiber count, add 1/3 cup frozen cauliflower rice. You won’t be able to taste it, and your smoothie will be all the creamier.

tropical smoothie_high protein, high fiber smoothie

Tropical Pineapple Ginger Smoothie

This smoothie is a household fave—and for good reason! It’s bursting with crowd-pleasing pineapple, strawberries, and bananas. But thanks to the avocado, it isn’t a total blood sugar wrecker. Sub the orange juice for coconut water, omit the honey, and add 1/3 cup of cottage cheese (or Greek yogurt) for more protein. Bonus points for tossing in a tablespoon of hemp seeds!

Source link