What is comfort food actually?

When we need to feel a bit better many of us turn to “comfort food.” Many of us tie the idea to things like soup, warm blankets and starchy foods – which many of us connect to nice feelings of connection with our families or being taken care of in our younger years.Pay attention to the food that you order when you’re feeling “tapped out” – that will likely reveal what your comfort foods are.

But, did you know that there are some trends as it relates to when people consume comfort food? Apparently, there are some interesting gender lines. According to some research men tend to navigate to heartier foods (steak, casseroles, etc.) while women tend to navigate towards more “snack-like” foods like ice cream, chocolate, etc. There are also trends that suggest men are more likely to connect comfort food to positive emotions (consuming these things when they’re feeling good) while women head to comfort food when they’re experiencing more negative emotions as a way to cope. However, I’m sure you know many people who don’t follow those findings. I would argue that most people don’t in some respect.

Of course, comfort food also depends on the cultures in which you most readily identify. These can be specific to race, culture, and the region you consider most “home”.

Is comfort food really that comforting?

At this point, you’re probably screaming “YES!” at the screen. I certainly agree. What is really interesting, however, is that there is research that finds that maybe comforting food isn’t the all-powerful solvent that we think it is.

Why else might we eat comfort food?

By now you’re probably wondering what this has to do with COVID-19. Of course, there is the aspect of us all needing more comfort under these difficult circumstances, however there might be more to the story of why we’re seeking more comfort food now.

For many of us who have meaningful, positive relationships in our lives (secure attachments) there is some research that suggests that comfort food also “activates relationship-related concepts” and helps us “buffer against belongingness threats”.

What does that all mean?

This means that comfort food also helps us feel less alone – less isolated. So the next time that you seek out your comfort foods you might also be feeling the need for more contact, reassurance and support. Instead of using it as a time to fat-shame yourself, eat your food and also reach out to someone you care about. Chances are you’ll greatly appreciate the contact and we all certainly need a lot more of that these days, don’t we?

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The Negative Effects of Coffee

In previous decades coffee was thought of as a potentially dangerous substance. It was thought to potentially lead to jittery feelings, anxiety, and worse. While coffee can definitely leave you feeling like you’re running in an extra gear if you drink too much, we now know much better.

In the past coffee was linked to:

• Cardiovascular (heart) disease and elevated blood pressure
• Bladder and pancreatic cancer
• Esophageal cancer

Fortunately, decades old research has largely been discounted due to poor methodology and over-generalization.

The Health Benefits of Coffee

Around 2015 and 2016 both the World Health Organization (WHO) and the US Dietary Guidelines Advisory Committee concluded that not only was coffee NOT bad for you, but in fact it has several potential health benefits.

Those benefits are reduced risk of:

• Type 2 Diabetes
• Gout
• Cirrohis
• Parkinson’s
• Uterine and liver cancer
• Cardiovascular disease

Talk about a change! In addition, it is now widely believed in the medical profession that coffee reduces the risk of death (8-15% less) AND can contribute to a longer life span. Coffee might help you live longer! That’s your excuse to have another cup.

How to Get the Wellness Benefits

In order to get the most out of coffee, it’s all about moderation. More, in this case, does not equal better.

The research tells us that coffee is the most helpful when consumed in moderate amounts. This means you should probably max out at 5 cups per day. That means, actual 8 oz cups, not whatever travel mug you use every morning on your commute (most travel mugs average between 12-15 oz. by the way).

In addition, be careful about your add-ins as extra sugar and milk/cream, etc. might counteract some of coffee’s health benefits. Of course, everyone has their own personal taste but drinking it black is most advised. If you want to, you can definitely the switch. While I sometimes drink coffee with milk or cream (and definitely love a good latte) I mostly default to black coffee these days (insert getting bitter with age joke here).

As with any health “trend” find what works best for you and your lifestyle and try to make it as healthy as possible. And of course, don’t forget to enjoy your cup of joe, OK?

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Rachel and Jor-El sat down with Caitie to talk about all things nutrition. In this episode, Caitie clarifies what intuitive eating means and takes some time to use her medical expertise to myth-bust some five common nutritional fallacies (Keto, intermittent fasting, veganism, etc.) and the psychological burden of continually striving for weight loss.  This episode is chock full of information and we think you’ll gain a lot. 

You can always join the conversation and send feedback to us @vivawellnessnyc, @rachelgersten and @jorelcaraballo on Twitter and Instagram. And please leave a rating and review on iTunes so that we can grow out podcast even further. And, as always, thank you for listening!

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Let me tell you why.

Historically, I haven’t been a huge fan of peanuts or peanut butter. Growing up as a boy in the south was probably the culprit because well, boiled peanuts are nothing to write home about (in my opinion).

Lately, however, I’ve been getting more into these incredibly un-special legumes and have realized that they actually can be a great part of anyone’s wellness routine. Most notably, I’m been indulging in peanut butter and banana smoothies and I’m not mad at it.

Peanuts have some serious health benefits.

Peanuts have a healthy dose of protein

If you’re an athlete, you may already know that peanuts pack a serious amount of protein, which make them ideal for maintaining strong muscles and bones as well as managing other body chemicals and hormones that regulate bodily functions. That’s whether you eat peanuts or the more popular form, peanut butter. Thanks to Rachel’s inspiration I’ve made the switch to natural peanut butter (more on that later).

A serving of peanuts (about 1 ounce) can provide about 7 g of protein. Not too bad!

Peanuts are good for your mental health too

Nutritional psychiatry is gaining more mainstream traction in the mental health mainstream, and for good reason. We’re learning more and more about the health benefits of food as medicine. Eating well can also mean better brain health long term.

Peanuts (and peanut butter) are a great example of this. These nuts are high in magnesium which is essential for brain health. Some research has indicated that magnesium is good for managing anxiety and reducing overall stress. It may also help manage migraines and other pain as well.

Many people don’t get enough magnesium in their diets, unfortunately. If you’re interested in adding some extra into your weekly diet you can add the following:

• Peanuts (and other nuts)
• Seeds
• Leafy greens
• And dark chocolate! (just to name a few)

But, as always, check in with your doctor or nutritionist on what nutrition options work best for you.

A word to the wise

One thing to keep in mind is that peanuts can be high in fat, but the good news is that we know peanuts and peanut butter give us a solid helping of healthy fats! It’s important to eat any nuts/nut butters in moderation as they tend to be calorie dense.

Also, be wary of mainstream peanut butters who claim to be all natural. Check those labels to make sure you can get unsweetened peanuts (and limited other additives) as those heavily processed butters can come with a lot of extra unhealthy ingredients. It’s a shift, and more expensive, but if you can opt for limited ingredients like “peanuts, oil, salt” and keep it moving it’s a healthier option. Sure, your peanut butter and jelly might taste different but you can get use to a bit less sugar and still reap the health benefits!

What’s your favorite way to enjoy peanuts?

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A cast iron grill/griddle pan

While the grill/griddle pan isn’t exactly a new idea to me, I only purchased one a couple of months ago. Mine is cast iron, which means it will likely last forever if I take care of it and season it properly.

Grill pans are great because they allow you to grill meat or veggies (among other things) with less fat. Let’s say you want to have burgers at home and can’t get to an actual grill…you may not want to pan fry them. What if you could grill inside and get some great flavor without a ton of unnecessary oil? That’s why these pans are great. Be warned that you’re likely to create some smoke though so be mindful for your smoke detectors. I once set mine off three times preparing one dinner and nothing was actually on fire. Go figure.

A blender for post work-out smoothies and blended veggies

Blenders are also great kitchen gadgets to have because they are so versatile. I’ve never been a big smoothie person but have gotten into into them more after being gifted a blender. Now, I love it. I’m always trying to think of new recipes to get in extra fruits or veggies. It’s always a fun experiment of sorts.

Not only can you make post workout smoothies like I do, but you can also create velvety-textured soups in them and blend sauces. You can also make blended cocktails for those lively house parties. Blenders are a highly versatile kitchen gadget.

Juicer to create simple juice recipes on the go

I’ve wanted a juicer for a long time but was worried about being able to afford one for casual use without breaking the bank. Thankfully, I stumbled across this account and after many months they posted a deal for a juicer for under $50. DEAL.

For me, having a juicer is about creating healthy blends and giving myself another opportunity to enjoy more fruit and vegetables. And, as we all know, every little bit helps – even a simple celery juice!

A veggie peeler

You’d be surprised the difference a good peeler can make when you cook or prepare food regularly. I grew up peeling potatoes with small knives but man, using a peeler is so much more efficient. And once you find the right one, you’ll recognize how helpful they are. My peeler has been clutch in helping me get the most out of my juicer (and has even helped me get closer to embracing cucumbers).

Vegetable brush

I only recently bought a vegetable brush, which to me was a very grown up moment. Of course you can simply rinse off fresh-produce but sometimes you need a little extra help to remove dirt and debris, especially when you’re getting your produce right from a farm/farmer’s market. My vegetable brush (like this one) has been crucial in helping me embrace more whole foods and feeling like I’m doing it in an even healthier way.

These are just some of my favorite kitchen gadgets for wellness. What gadgets do you use most often in the kitchen to keep you healthy?

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Tune into this episode to listen to what works for Rachel and Jor-El, two people who have very different nutritional styles and execution but are informed by a shared philosophy. Learn how healthy eating translates into better mental health. Plus, get some insight into what fueling for long-distance running looks like for Rachel as marathon training season starts up.

And check out these related posts on the subject of healthy eating!

Jor-El’s Easy Weeknight Meal: Eggplant in Red Sauce

Health Chef Julia’s Tips on How to Store Summer Produce

How Rachel Eats Healthy

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We all love heading to our local Farmer’s Market in the summer to buy local, seasonal produce! In most cases, we don’t even mind paying a little extra for the amazing freshness we get from the local vendors. But it’s hard to know how to pick the best fruits and veggies with so many to choose from!

So today, I’m sharing my top tips for picking the best of the most popular summer produce items….PLUS how to store them so they stay fresher longer.

Blueberries

What to look for: Look for berries that are firm, dry, and very blue (not red-ish or green)

How to store: Only rinse blueberries if you intend to eat them immediately. Rinsing and leaving them wet encourages mold growth. If you do rinse them with the intention of storing for future consumption, make sure you dry them very well between paper towels. After drying, put the dry blueberries in a breathable container (you can use the basket they came in). Be sure that the basket is dry and lined with paper towels as well to absorb any excess moisture. Place the basket in the fridge, not the crisper.

Cucumber

What to look for: Choose cucumbers that are uniformly green (no yellow spots) and very firm, not mushy or soft.

How to store: After cleaning your cucumbers, make sure to THOROUGHLY dry them. Once dry wrap them in a paper towel. Take your dry, wrapped cucumbers and tuck them inside a plastic bag. You do not need to use a resealable plastic bag, but if you are just keep it open at the top.

Watermelon

What to look for: Choose an average-sized melon, neither the largest nor the smallest compared to the rest available. The melon should feel heavy for its size which means it has a lot of water and will be very juicy.

How to store: If you’re cutting watermelon into cubes, store the cut watermelon pieces in an airtight container in your refrigerator. The sooner you eat it, the better. If you’re slicing it as you eat it, wrap the unsliced pieces in plastic wrap and store in the fridge.

Corn

What to look for: Choose corn with bright green husks and moist, but not slimy, silk. Peel back the husk to ensure the kernels are bright yellow, plump, and not dried out.

How to store: To keep fresh corn from drying out at home, store the ears wrapped tightly in a plastic bag in the refrigerator. If you don’t plan on eating your corn within three days, freeze it.

Tomatoes

What to look for: Choose tomatoes that are nicely fragrant, feel heavy for their size, and are slightly firm. Avoid tomatoes with wrinkled skins or soft spots.

How to store: Ripe tomatoes should be kept at room temperature on the counter away from sunlight. They should be arranged in a single layer, not touching one another, and stem side up. Consume them within a couple of days.

Peaches

What to look for: Choose fragrant, deeply colored peaches with no green spots. Make sure they are firm but slightly soft to the touch for prime ripeness.

How to store: Unripe peaches can be stored in a paper bag on the counter to quicken the ripening process. Once ripe, stick them in the fridge in a loosely sealed plastic bag to slow down the ripening process.

Broccoli

What to look for: Choose pieces with firm stalks, tight florets, and crisp green leaves. Avoid yellowing, brown, slimy, or flowering florets.

How to store: Consume fresh broccoli as soon as you can for best flavor and texture. To store, sprinkle a little bit of water on unwashed heads, wrap loosely in damp paper towels, and refrigerate. Definitely use them within 2 to 3 days and do not store broccoli in a sealed container bag because it requires air circulation.

We hope these tips help you pick out and get the most of your summer produce. Happy eating!

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First, let me tell you why I LOVE coconut oil. Oddly enough, it’s not really about food. If you’re into grooming and beauty products then you know that coconut oil has all but taken over in beauty the past few years. There’s good reason for that, it’s light and absorbs well in the skin. It also helps skin stay moisturized (just slather some on after a shower and you’ll know what I mean – talk about SMOOTH!) and fosters skin healing.

The bad part is, as much as I love coconut in body and hair products I find it a bit more difficult to work with in cooking. Don’t get me wrong, it’s a great alternative to lesser oils especially if you find (unprocessed) virgin coconut oil.

Coconut oil tastes like well, coconuts, so if you’re working with a recipe that doesn’t include coconut flavor otherwise, then using coconut oil is going to give you a bit of a surprise. But, the good news if you’re already a recipe that includes coconut (coconut shrimp…coconut cream cake anyone?) then this is the oil you want to use!

And while I don’t fry often (especially not deep frying), pan frying can even be touchy with coconut oil as it has a low smoke point. And I tend to cook on high heat…quickly.

What does ‘smoke point’ in cooking mean?

A smoke point is the temperature at which cooking oils begin to smoke. When oils reach this point they unfortunately start to produce toxic chemicals in the air – which aren’t good for us. That’s why it’s important to explore what oil will work best for you based on what you’re eating or preparing. And it’s also why it’s important not too cook on too high a heat – I realize I don’t take my own advice on this.

Now imagine me trying to saute some veggies with coconut oil on my gas range (which heats up quickly) on medium high heat and getting smoked out within minutes. Nope, not a fan of that burnt coconut smell.

Some oils, like canola or vegetable oils, get a bad rap but they are excellent for baking recipes, especially as they tend to not interfere with flavors of a dish like other more coconutty oil varieties. Granted, they aren’t the best for you so use them sparingly. And while certain fats can help foster mental health, it’s important to monitor fat levels you’re considering when preparing food.

In my personal opinion, every oil has its place and use in a kitchen. To me, that’s part of the foodie life. For me, most of the time I like to incorporate extra virgin olive oil whenever possible as it has a lot of great health benefits.

If you’d like to learn more about coconut oil and other oils to use for cooking (and when) check out this link.

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OK, so in full disclosure I’ve definitely had dates before I’m sure, but not when I can actually remember. I’m sure I’ve had them prepared at restaurants before, definitely stuffed with blue cheese or bacon wrapped (tapas anyone?). But that’s the thing, I’ve always looked at them as some sort of savory-sweet appetizer. Recently, I’ve discovered them to also be a great dessert!

From my previous posts on food you probably gather how much I like to enjoy food – it’s no secret. Dates have been a new love affair, but let’s be real, they aren’t going to ever replace brownies or Red Velvet Cake for me. It’s just not happening! But, recently I’ve been trying to incorporate more whole foods in my diet. Fast forward to a recent grocery trip where I spotted dates on sale for under 3 dollars. BOOM.

So I got looking around the internet to find ways to prepare dates in a simple yet satisfying dessert course. I didn’t want anything to complicated, just something a little sweet to curb my sugar craving.

I came across these simple stuffed date ideas and dove in. I’ve only managing to try one so far, dates stuff with peanut butter and cinnamon and let me tell you these really hit the spot. It turned out to be just what I wanted – and oddly enough they did kind of taste similar to Cinnabon. How?! I don’t know but just go with it.

As I did a bit more research on those lovely little gems I also realized they have some serious health benefits too.

According to Organic Facts, medjool (one specific variety) dates can:

• Help improve digestion
• Provide beta-carotene which promotes healthy eyesight
• Help boost metabolism and iron absorption
• Help manage blood pressure due to high potassium
• Reduce cholesterol and fat deposits in your arteries

As with any fruit, medjool dates are high in sugar and can pack a punch when it comes to calories. That being said, they definitely offer a host of health benefits, which most conventional desserts cannot.

If you’re looking for another way to enjoy your sweets but want to create a bit more balance in your nutrition, I highly recommend trying out some date recipes. Not only will you be satisfying your sweet tooth, but also offer up some much-needed nutrients and health benefits along the way.

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The love affair with ice cream runs deep and conjures memories of time spent watching classic movies with the family on weekend nights.  Ice cream will always hold a special place for me.

But, let’s be honest – it’s not always advisable to indulge, particularly when you’re opting for full fat ice cream or gelato. And yes, I’m all about that life.

I’ve tried frozen yogurt and other ice cream alternatives and for the most part, they’re pretty good.  It’s good to have less harmful options on deck when you feel the impulse to indulge.

“Then I essentially stumbled on faux ice cream magic. A dessert hack! I found a recipe for homemade chocolate (banana) ice cream.”

But, it wasn’t ice cream at all really. It was two ingredients and it is SUPER easy to make.

Take 1 banana, mash it up really well. Add one tablespoon of unsweetened cocoa powder and freeze. THAT’S IT.

Now, I know what you’re thinking. That isn’t ice cream! And it isn’t. But it is a tasty, quick treat with ZERO guilt. It has no added sugar, costs practically nothing and tastes pretty similar to ice cream.  It is, without a doubt, one of my favorite ways to switch up dessert.

If you’re feeling particularly motivated, you can make a large batch using an immersion blender or food processor and increasing the quantity of the ingredients. The other cool bit is that you can tailor it to your own tastes….you can pretty much add any fruit or mix-ins until you’re content. And did I mention it has no added sugar?!

To me, it’s a perfect summer sweet treat to always have on tap in the fridge when you’re trying to take it easy on the sweet stuff.

What have you got to lose?

If you’d like to see variations/recipes with this hack in mind, here are some great varieties to try.

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