high-fiber, multi-grain bread

Fiber: How (and Why) To Incorporate More Into Your Diet

Does thinking about fiber conjure up ads for supplements for constipated old men? It might seem like it isn’t something you, a healthy, active young person, needs to worry about. However, fiber is critical to your digestive health, lowers cholesterol, supports weight loss, and reduces the risk of heart disease and diabetes. Unfortunately, chances are: you’re not getting enough of it.

The 2020-2025 Dietary Guidelines for Americans recommend that adults eat 22-34 grams of fiber per day, but only 10% of women and 3% of men are actually meeting the standard. The average American adult eats 16 grams of fiber a dayIf you don’t eat as many vegetables as you should, if you eat out a lot, or if you eat a lot of processed foods, you are very likely not getting enough. Here are a few simple swaps you can make to help increase your fiber intake.

Vegetables

  • Focus on getting enough vegetables. Adults should be eating two to four cups per day of vegetables. A cup of broccoli contains about 3 grams of fiber, while a cup of kale contains about 1.5 grams. Total gain: Up to 12 grams.

Beans & Lentils

  • Swap out some animal proteins for legumes. Beans, peas, and lentils are great sources of protein and fiber. One cup of beans contains anywhere from 12 to 19 grams of fiber! A cup of lentils contains about 15 grams, and a cup of peas about 9 grams. Try burritos, a side of peas at dinner, or make a delicious vegetarian lentil curry to really boost your nutritional intake. Total gain: Up to 19 grams.

Bread

  • Switch to high-fiber, whole-grain bread. Whole wheat bread tends to have several more grams than white bread, and it’s much more filling because of it. You can use it to boost your sandwich’s nutritional value. Total gain: 2-5 grams per slice.

Oatmeal

  • Try bran cereal or oatmeal for breakfast. That will give you at least 5 grams, depending on how much of it you eat. Total gain: Up to 10 grams.

Fruits

  • Snack on high-fiber fruits. Skip the sugar-laden cereal bars and eat a cup of blackberries (7 grams), raspberries (8 grams), a pear (6 grams), or an apple (4.5 grams). Total gain: Up to 8 grams.

Eating fiber is crucial to maintaining long-term health. And as you can see, it’s not that hard to get enough. Making just a couple of these changes in your diet can significantly increase your fiber intake and boost your nutrition

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Meal planning: An easy way to watch your health and your wallet

If you’re a busy professional, you probably don’t have a lot of time to cook healthy meals for yourself. Maybe you find yourself ordering take out, or going out to eat more often than you’d like. In that case, your bank account may be feeling the crunch. But there is a simple way to fix both of these problems: meal planning.

Planning your meals and grocery shopping on a weekly basis helps you eat healthier by ensuring you have on hand everything you need to cook a nutritious meal. It helps you save money by reducing your excuses to eat out—and limiting the amount of food that goes to waste in your refrigerator. 

Not sure how to begin? Here’s a quick get-started guide to meal planning:

  1. Make a master list. For ease of menu-planning, create a master list of go-to recipes that you can refer to when you’re out of ideas. As you come across meals you’d like to try, add them to the list. Then each week, making your menu is as easy as opening up your master list and choosing a few options. 
  2. Plan your menu. If it feels overwhelming, you can start by just making a dinner meal plan. Add in lunch and breakfast in a week or two. Then, create your grocery list. Group like items together (produce in one column, dairy in another, dry goods in a third) so that it’s easy to find everything once you’re in the store.
  3. Cook extra and use your leftovers. If you cook a double portion on Monday, you won’t have to cook again on Wednesday or Thursday. If you prefer not to eat the same thing too often, you can also freeze the extra for the future. Leftovers also make excellent lunches. 
  4. Make grocery shopping part of your routine. Carve out a day and time to grocery shop each week and make it a habit so you’re not tempted to skip it.
  5. Build in a break. If you enjoy trying new things and eating out, you don’t have to give it up altogether. By cooking more often, you can save your money for truly special meals that you won’t feel guilty splurging on—money-wise and calorie-wise.

Now start making your list and enjoy the health benefits and money savings that come with meal planning!

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5 Keto Hacks to Keep You On Track When Eating Out

If you’re on the keto diet, you already know that eating more healthy fats and fewer empty carbohydrates can help you lose weight and feel great. The fat helps you stay full, which keeps you on track for your weight-loss goals.

That is, until you go out to eat. 

It is really difficult to find a keto meal at a restaurant, which stinks if you enjoy eating out. 

But with a little preparation, you can enjoy eating out without wrecking your diet progress. Here are five easy ways to do it:

Eat a bit ahead of time

This is the most important tip. Arriving hungry is a recipe for regret. Making sure you’re not starving is the best way to avoid bad choices. 

Choose the restaurant

Weigh in and choose a keto-friendly place. A sushi restaurant can be a good choice if you stick with sashimi and vegetables. You can also put together a keto meal relatively easily at a steakhouse. 

Plan ahead

Most restaurants post their menus online, so plan your meal in advance! In this way, you can eliminate bad choices associated with ordering on an empty stomach.

In some cases, you might luck out with ready-made, keto-friendly options. If not, though, you may find that you can cobble together a meal that meets your needs by ordering an appetizer and a side dish. For example, at a barbecue restaurant, order braised pork belly—hold the sauce—and a side of broccoli.

Come prepared

If you know your destination is not keto-friendly, pack key ingredients that will help you change that. Take along a low-carb wrap if going to a sandwich shop. Then you just order the fillings and assemble your own sandwich. Or, just eat sandwich fillings without bread. 

Bringing your own salad dressing or sauce is another great way to stick to your goals. Make sure you are carrying it in a container with a secure lid.

Give yourself a break

If all else fails, remember that one splurge won’t derail you completely. Denying yourself is much more likely to result in your spiraling out of control. So if you really want some pizza, eat a small slice. If dessert is your thing, split one with someone, or ask if you can sneak a bite.

Your diet shouldn’t keep you from enjoying an evening out with friends and loved ones. So follow our tips to make good choices while staying connected.

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4 Easy Ways to Boost Your Nutrition

The pandemic has kept us mostly at home for a year now, and your body probably hasn’t received it’s much-needed nutrition. According to a new study published in March 2021, you’re not alone. The study found that, on average, people gained 1.5 pounds per month from February to June 2020. It concluded that the weight gain was a result of a more sedentary stay-at-home life with an increase in snacking and overeating. If your diet has been more Uber Eats than uber-healthy lately, we’ve got some easy-to-implement tips to boost your nutrition. 

Note: These are general, common-sense tips. For a more detailed weight-loss or nutrition plan, it’s always best to consult a physician and/or registered dietitian.

4 Easy Ways to Eat Better 

Eat a salad 

One salad. Every day. Make it a side, or make it your meal. There are so many different types of salads, from leafy greens dressed simply with lemon juice, to Asian-inspired bowls with crunchy seeds and salty, umami-rich dressings. You’re bound to find one that you like. And the proliferation of mix-and-eat bagged salads in the grocery store means that making a salad need only take a minute or two.

Drink more water

You already knew you should be doing this, but are you? The absolute minimum should be eight cups a day, more if you drink caffeine or alcohol, or if it’s hot out. Don’t like the flavor of water? Steep an herbal tea bag in your bottle or squeeze in some citrus for a refreshing twist.

Try new produce

Stuck in a rut? Make a point of trying a new fruit or vegetable a couple times a month. International grocery stores are a good place to find something new to you. You might find a new winner.

Eat fewer animal products

Commit to eating a plant-based meal once a week. Use it as an opportunity to try new recipes and ingredients. Swapping out chicken for chickpeas reduces your carbon footprint, saves money and calories and ups your intake of fiber. You can eat that burger tomorrow.

These are small changes but they can add up in a big way. Following them will help increase your energy level, improve your digestive health, & overall boost your nutrition! Make 2022 your healthiest year yet.

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3 Vegetables That Are Easy To Grow — We Promise

Dreaming of harvesting your own vegetables this summer, but have a poor track record when it comes to keeping plants alive? Don’t despair. Gardening is easier than you think. Building a garden is also a great joint project to do with your partner. And with spring just around the corner, the time to get started is now! To help encourage a budding green thumb (pun very much intended), we’ve made a quick list of three vegetables that are easy to grow. Check them out and then get yourselves out to the garden center!

3 Herbs and Vegetables You Won’t Kill This Spring

Mint

Mint is so easy to grow that it can overrun your garden if you’re not careful. You can weed it—or not. Put it in the sun, or don’t. It also won’t hold a grudge if you forget to water it for a few days. Easy-going mint will just keep growing. 

Plant it in a container so it doesn’t take over your whole yard. Then enjoy mojitos and fresh tabbouleh all season, and beyond. Mint is a perennial, so it will return year after year.

Lettuce

If you love salad, you’re in luck. From nutritious spinach to trendy kale, spicy arugula or fresh young lettuce, greens are some of the easiest things to grow. They are also ready to harvest more quickly than the other things on this list, making them a great crop for quick gratification.

Lettuce needs partial sunlight, which means that you can grow it even if you don’t have a garden plot that’s in full sunlight. It also does very well in containers, so you can grow it on a balcony or even in a sunny apartment window.

Carrots

Carrots take a little longer than lettuce, but they are really fun to pull out of the ground. And homegrown carrots are much more delicious than their grocery store counterparts. Once you’ve tried them, you’ll never want to resort to bags of uniform baby carrots again.

They come in a rainbow of colors and varieties. Try purple carrots or white carrots for a fun twist on the classic.

Growing your own vegetables is an addictive hobby that will give your weekends purpose and impress your friends. So get out there and start planting these vegetables that are easy to grow!

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Traveling as a Couple: 5 Communication Musts

We know it feels like you’ll never get to travel again, but the truth is, the world is slowly starting to open back up. If you’re like most of us, this pandemic probably made you swear that from now on you are definitely making traveling as a couple a priority. 

Hence, you probably already have your 2021-2022 vacations up on your vision board, complete with visuals of the exact outfits you’ll be wearing along with a jam-packed itinerary.

For that we say… (#same) and, Fabulous! When done right, there is truly something so magical about traveling with friends. You strengthen your bond, you feel safer in a distant land, and oftentimes, there are group traveling discounts involved. I mean…it’s an all-around win. Or is it?

The short answer to that is: it can be- but it takes some planning ahead. When traveling with friends, the most important thing to remember is to…

Communicate 

It’s normal to get excited about hanging with people we totally vibe with, but we also need to remember that they probably live their lives completely differently than ours. Before even setting up the vacation, always get the technicalities out of the way by communicating:

  • Budgets- You don’t want to set up at a Five Star hotel while your friends can only afford a hostel. Make sure to plan for activities that can be enjoyed by all couples involved. 
  • Travel Styles- Are you a schedule everything ahead of time in the itinerary traveler? While your friends are the “let’s wait until we meet the locals to find out what’s good” type of people? Talk about it beforehand and be communicative about things that are important for you to experience. 

 

  • Boundaries- Does someone have health issues that impedes long walks. Are they afraid of trains? Do you hate trying new food? Always make boundaries super clear. 

 

  • Time- Are you expecting to do all activities together? Or will you and your partner be doing your own thing at some point?
  • Don’t over plan – We’re looking at you with the itinerary. Remember to remain flexible. Something always happens on vacation, someone drinks a bit too much wine, plans run late, someone loses something…etc. You have to plan for the unplanned. 

These are very real scenarios that when left “up in the air” have been known to cause rifts in friendships. But when tackled head-on, can almost guarantee the best trip ever! These communication musts are bound to optimize your experience! 

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Need a Break? Getting Away as the Pandemic Drags On

Do you need a break? 

That’s probably a silly question. We all need a break. Whether you’ve spent much of the last 12 months holding your breath, or you think you’re fine, the reality is that you could probably do with a getaway.

So we’ve got a few suggestions for spring and summer getaways. No matter your current comfort level with being out and about, you’re sure to find an idea that suits you.

1. Go camping

This is probably the most pandemic-friendly getaway option—and the most budget-friendly. As spring spreads through the country, what better way to recharge than to pitch a tent in the great outdoors and cook your dinner over a fire? Leave the electronic devices at home (or in your glove box) and enjoy the sights, sounds and smells of nature.

And as a bonus, this type of getaway is scientifically proven to lower your stress levels. Here’s a list of the best campgrounds in the country, organized by state.

2. Rent an RV

If you’re concerned about staying in hotels, renting an RV might be the way to go. Recent CDC guidance suggests that you’re not likely to get COVID from touching the same surface that an infected person touched, so there’s really no risk of traveling via RV. 

So grab your favorite people and hit the road. This country is beautiful and there are so many places worth exploring. From the western national parks to the eastern shores and all the landscape in between, the destination possibilities are almost endless. Here’s a list to get you started.

3. Rent an Airbnb

Given that aforementioned CDC guidance, staying at a private vacation home is low-risk as well. And there are so many amazing private homes for rent. 

Check out this list of the most incredible Airbnb’s in the United States for ideas. From a Hobbit-themed Oregon abode to South Carolina houseboat, there are so many whimsical options.  

It’s time you had a break. So what are you waiting for? Get planning!

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Tropical Tiki Bars: Chicago's Most Popular

Does the chilly Chicago weather have you wishing that you were somewhere a bit more tropical? While a faraway vacation may not be possible immediately, you can always find some refuge in one of the many tropical tiki bars within Chicago! Tiki bars are retro-Polynesian-inspired themed drinking locations that often focus on rum-heavy drinks. Luckily, Chicago has a collection of very high quality tiki bars for you to visit on chilly nights! Here are two of them:

Lost Lake

Lost Lake is a self-described “tropical oasis-meets flotsam strewn island hut” that you can find in the Logan Square neighborhood. This establishment has won a plethora of accolades, including Time Out Chicago’s Bar of the Year, one of Esquire’s Best Bars in America, and Imbibe’s Cocktail Bar of the Year. Additionally, it has been a three-time James Beard Foundation Outstanding Bar Program semifinalist among other awards.

If that impressive list isn’t enough to convince you, maybe their impressive cocktail menu will. It includes rum and fruit juice heavy cocktails but has other options for the more tequila and whiskey inclined. Their menu also contains non-alcoholic craft drinks, as well as large tiki drinks for sharing in a group. Their food menu is impressive, including a fun array including a tofu banh mi and a general ‘tso boy. They also have the availability to host private events in their special stranger in paradise bar, where they often explore more non-traditional cocktails.

Three Dots and a Dash

Three Dots and a Dash is a clever name that references one of the classic tiki drinks from the 1940s. …_ is the morse code for V, a symbol for victory during World War 2. This bar is located in River North and received one of the World’s 50 Best Bars awards by Drinks International. The cocktails at this bar consist of classic and modern tiki cocktails. The menu also includes some extravagant group cocktails, as well as a list of reserve cocktails made with top-shelf liquor. Their food includes Hawaiian-inspired baby back ribs and tuna poke. The Bamboo Room is a unique experience only open during events, pop-ups, and private reservations. There they host exclusive guided experiences that sometimes include guest bartenders and interactive rum tastings.

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Chicago’s Adler After Dark: Geek Out Together!

The Astronomy in Culture Exhibit

The Adler Planetarium hosts a popular 21+ event once a month that transforms the museum into a prime adult entertainment hotspot: Adler After Dark. You can peruse the museum itself in the company of other couples rather than the children usually occupying the space. If you have never been to the planetarium, they have a large variety of exhibits that are all expertly designed. The Astronomy in Culture exhibit takes you through the history of astronomy. It also teaches you about old tools like the astrolabe and how people used them before navigational technology existed. 

Chicago’s Night Sky

Another popular exhibit is Chicago’s Night Sky. It focuses on the problem of light pollution and how we can change our design philosophies to lessen the problem. This area includes the Historic Atwood Sphere which lets you see what the night sky would have looked like in 1913 without any light pollution. The Atwood Sphere is also the oldest planetarium on exhibit and recently got refurbished. Other popular attractions at the Adler Planetarium include the Clark Family Welcome Gallery, the Community Design Labs, and the Doane Observatory. You also have access to unlimited sky shows in one of their state-of-the-art theaters.

Live Events

The Adler Planetarium hosts live entertainment, lectures, and special guests depending on the theme of the month. They also provide themed alcoholic beverages, as well as food from their cafe. The food isn’t your usual basic fare. They often have an impressive menu including a hotbar stew, soup, and daily specials that range from turkey and goat cheese wraps to astro burgers. The price of these tickets are $25.00 per adult, but if you happen to be a member they are only $12.50.

You can check out more live events in the Chicago area here.

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Chicago food tours: Take your pals on an acclaimed food tour

Chicago is well known for its extensive range of cuisine. While there are many well known stops, a lot of the best eateries are hidden away and hard to find without guidance. Taking one of the many famous food tours around the Chicago area can help you discover new favorites that you will keep coming back to! Who doesn’t love sharing the experience of good food?!

Chicago Food Planet Tours

Chicago Food Planet Tours are critically acclaimed by sources like USA Today, Chicago Sun-Times, and Bon Appetit. They have a range of different tours for you to choose from that include everything from tours of the West Loop to a Chinatown tour. These tours range anywhere from $50 per adult to $75 per adult, and take anywhere from about 2-3 hours. These are pretty extensive tours, with some of them taking you to 5 different locations! 

Bobby’s Bike Hike

Are you and your double date looking for a bit more activity in your day? Bobby’s Bike Hike provides food tours both in a walking format and a biking format. One of their better known options is the Bikes, Bites & Brews tours that they provide, which are 4 hour 12-13 mile trips! Thier walking tours are often within the 1-1.5 mile range, which makes them accessible to any level of physical fitness. The prices of these tours vary from $48.75 per adult to $69.75 per adult. They also offer private tours, if that is more your style. 

Rebecca Wheeler’s Tours

If you and your double date are looking for something led by a specialist, Rebecca Wheeler’s tours are exquisite. Rebecca Wheeler is a traveler and a cooking instructor. She can lead you through Chicago’s neighborhoods and share her deep knowledge into the culture and history of the food and locations that you visit. All of these tours are private, which makes them much more intimate than a large group tour. Currently Rebecca offers tours of Argyle (Southeast Asian cuisine), Chinatown (Chinese cuisine), and Devon (Indian and Pakistani cuisine). For 4 adults, the price per adult would be $93.75, but this price lowers for every adult you bring with you! 

 

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