Try cozymaxxing, get more magnesium and make pantry sushi — plus 6 more health tips to help you have a great week
Hello, Yahoo Life readers! My name is Kaitlin Reilly and I’m here to share the internet’s best health and wellness tips of the week.
One thing that I’m trying to get in the habit of this year is cooking at home more, which research shows is both cheaper and healthier for you than takeout. As a convenience queen, I was inspired by Yahoo Life freelancer Alexandra Frost’s article on creating a “freezer library” — aka keeping a slew of frozen meals you’ve preplanned on hand.
Starting my own freezer library meant creating a big batch of fiber- and protein-rich lentil soup, then freezing the leftovers in 1-cup silicone molds for easy defrosting. (I am a huge fan of Souper Cubes!) I’ve also stocked the freezer with homemade tomato sauce and my favorite chickpea stew recipe for the next time I’m tempted to pull up Uber Eats.
Plus, I’ve discovered the freezer library concept can also be used to make hosting even easier. Instead of whipping up a new batch of chocolate chip cookies when a friend comes over, I make a bigger batch, then roll the dough into balls and freeze. When it’s time to serve dessert, voilà: chocolate chip cookies, fresh out of the oven, with almost no cleanup.
Want to see what the week has in store? Check out your local weather forecast and take a peek at your horoscope. Then, read up on the small steps you can take this week to improve your life and well-being.
Skip ahead
?? Have more healthy plant-based foods
A study presented at the American College of Cardiology’s Annual Scientific Session found that people with metabolic conditions such as obesity, diabetes and heart disease can lower their risk of death by 17% to 24% by following a healthy plant-based diet rich in fruits, vegetables, whole grains and legumes. Meanwhile, the researchers found that those who ate diets high in refined grains, sugary drinks and animal-based foods like meat increased their risk of death by 28% to 36%.
Whether you have one of these metabolic conditions or not, there are lots of reasons to eat more whole, plant-based foods, including better heart health and improved digestion. Plus, cutting back on processed foods, as well as ones high in sugar and salt, can help reduce inflammation and support stable blood sugar levels, research found.
One easy way to start is with breakfast. Instead of pouring yourself cereal or grabbing a protein bar on your way out the door, try an easy overnight oats bowl: mix plant-based milk, rolled oats, nut butter of your choice, chia seeds and fruit in a container, and let settle overnight. In the morning, you’ll have a fiber-rich breakfast that will keep you satiated till lunch.
?? Try this soda water hack
You know that sugary soda is bad for your teeth, and that unsweetened sparkling water is a healthier choice — but there’s a caveat. Dentist Dr. Cerisa Clouse recently told BuzzFeed that you should still be cautious since carbonation creates carbonic acid, which can erode tooth enamel over time. Plus, flavored varieties and citrus add-ins can make your sparkling beverage even more acidic, increasing the risk of cavities, weakened teeth and tooth sensitivity.
Love your LaCroix? Clouse says you can swish flat water in between sipping sparkling water to neutralize the pH. Also, avoid drinking these beverages over long periods of time to reduce the time your teeth are exposed to carbonic acid.
?? Eat more of these foods to avoid tinnitus
Have ringing in your ears? It could be tinnitus, a condition in which you experience ringing, buzzing or other sounds even when there’s no external noise. Now, an analysis published in BMJ Open found that eating more fruit, dietary fiber, dairy products and caffeine may be associated with a lower risk of tinnitus. While the study doesn’t establish a direct cause, it suggests these foods may protect blood vessels and nerves and reduce inflammation and oxidative damage.
If you’re concerned about your ears, try a smoothie that incorporates all of these potentially helpful nutrients: Blend together a scoop of almond butter, a frozen banana, a cup of dairy yogurt or milk, and half a cup of cold brew for a caffeinated smoothie.
??? Improve your VO2 max
A study published in the British Journal of Sports Medicine found that adults with higher VO2 max levels — which measure how efficiently your body uses oxygen during exercise — performed better on cognitive tests, meaning your fitness abilities are directly connected to your brain health. While genetics influence your VO2 max, you can improve it. Try high-intensity interval training (HIIT), which involves alternating between short bursts of intense activity and rest periods. Get started at home with rounds of burpees, in which you squat, jump into a plank, do a push-up and then jump back up and repeat. Or, if you’re at the gym, alternate between all-out sprinting and walking on the treadmill.
?? Make pantry sushi
My go-to takeout order is sushi, and with my food delivery break, I’ve really missed it. That’s why, when my boss Lauren shared her go-to “girl dinner” featuring pantry-only ingredients, I was immediately in. All you need is sushi rice (I made mine in the Instant Pot), tinned fish of your choice (I like Fishwife’s smoked mackerel) and sheets of nori, or dried seaweed. Roll everything together, dunk in a little soy sauce or spicy mayo, and boom: takeout-quality “sushi” that’s pantry-stable.
These rolls have health perks too: Tinned fish like mackerel contains omega-3 fatty acids, which support heart and brain health, as well as iron. Meanwhile, nori is a good source of iodine, which is essential for thyroid function.
?? Get more magnesium
Research published in Nutrients linked chronically low magnesium levels to an increased risk of heart disease, which is the leading cause of death in the U.S. — which means now is a great time to check in with your health care provider about increasing your intake. Foods like almonds, spinach, avocados, edamame, pumpkin seeds, tofu and dark chocolate are all rich in the nutrient, which is also linked to better sleep. Get the most bang for your buck by making a magnesium-rich snack before bed. Craving something sweet? Go for dark chocolate chips on top of yogurt. Salty more your vibe? Try steamed edamame or roasted pumpkin seeds with a sprinkle of sea salt instead.
?? Cut back on processed snack food
A study in Nature Metabolism found that participants who consumed ultra-processed, high-calorie snacks (think potato chips, candy and baked goods) for just five days had less insulin sensitivity, which can lead to issues regulating hunger, controlling cravings and processing energy, which can turn into weight gain.
While it’s OK to have these foods occasionally, focusing on eating lean proteins and whole foods like fruits, vegetables and fiber-rich grains can help keep your insulin levels balanced. Snacks are a great place to start. Changing your taste buds to prefer healthier versions takes time, but it can be a great way to get the flavors and textures you crave without health drawbacks. Love potato chips? Try air-popped popcorn with a sprinkle of nutritional yeast or crispy roasted chickpeas instead. Or, skip candy like Skittles and go for poppable fruit like frozen grapes with a squeeze of lime on top.
?? Stay verbal
People who maintained strong verbal fluency, that is, the ability to quickly recall and use words, tended to live longer, according to a study published in the journal Clinical Psychological Science. Want to improve yours? Read more: Doing so can help you learn and retain new words for your vocabulary. You can also try activities like crossword puzzles, reading aloud or playing a word recall game like Taboo.
?? Try cozymaxxing
Life can be stressful — and since the weather is still chilly in many parts of the country, why not take the time to embrace coziness? The TikTok-popularized trend “cozymaxxing” is back, and it’s all about creating a calm, relaxed atmosphere — think settling into a reading nook with a warm mug of tea or curling up with a fuzzy blanket on the couch. Trendy or not, it’s always important to prioritize rest and relaxation, especially when life’s been hitting you hard lately: Relaxation can lower stress, reduce muscle tension and improve your immune system. Plus, mentally, taking time to unwind helps improve focus, reduces anxiety and even boosts creativity.
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