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Good morning! I've been traveling lately, visiting friends and family across the country. While it's been so much fun, my routine (for food and fitness) is definitely a little out of whack. For me, that looks like slightly less movement than usual and a higher-carb, lower-protein diet—it's fine for short periods but it's not ideal for me. But one of my hosts is a loyal subscriber to HelloFresh, and it's brought some balance back to my diet. I've used HelloFresh before (read my full review here), I just forgot how truly convenient it is and how balanced and tasty some of the recipes are. So now I'm debating (yet again) if a meal delivery kit should become my new normal. Do you use a meal delivery service? Let us know your favorites if you do by responding to this email! — Molly Knudsen M.S., RDN, editor |
The top 5 benefits of chia seeds
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Although chia seeds might be small, they bring some pretty big health benefits to the table. They may: - Lower your risk of heart disease: Chia seeds help your heart in multiple ways. Each 1-ounce serving of chia provides around 5 grams of alpha-linolenic acid (ALA). In a meta-analysis of 14 studies, researchers found that increasing ALA intake by just 1 gram per day was linked with a 12% decrease in fatal coronary heart disease risk.1
- Protect the brain: Omega-3s are also known for their brain health benefits. And ALA has unique benefits for this organ. ALA may promote healthy blood flow to the brain (which is good for decreasing stroke risk, reducing inflammation, and promoting cognitive function).2
- Lower high cholesterol: Chia seeds are a good source of soluble fiber (you can literally see the fiber gel when you soak chia seeds in liquids). In the gut, soluble fiber binds to cholesterol and escorts it out of the body via stool. Chia seeds can be a part of a cholesterol-lowering diet.3
- Balance blood sugar: The natural balance of protein, fiber, and fats that chia seeds strike is ideal for blood sugar. All of these nutrients slow the rate of digestion and absorption of food (and carbs) into your bloodstream.
- Support bone health: Calcium and magnesium are two important minerals for bone health. Just one serving of chia seeds provides nearly 31% of the daily recommended amount of magnesium and 18% of calcium.4 That's pretty impressive given the small volume of seeds.
What's the ideal amount of chia seeds to eat? - About 2.5 tablespoons is a typical serving for these seeds.
- But eating anywhere from 1-3 tablespoons daily offers a nice nutritional boost
- Dry & soaked chia seeds offer the same nutritional and health benefits—soaked chia seeds just grow in size and take on a gluey consistency.
+ Chi-chi-chi-chia! |
The chopping block: Can prune juice really relieve constipation?
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Yes! Prune juice (and prunes) are very effective at helping you go No. 2. - They are high in a natural sugar-alcohol called sorbitol.
- Sorbitol pulls water into the gut—softening stools—and has a laxative effect.
- Prunes are also high in fiber, which adds bulk to stools and speeds up gut transit time.
How much do you need daily for more regular bowel movements? - 4-8 ounces of prune juice5
- 3-4 prunes6
Is juice or prunes better? - Eating whole prunes may be more effective since they contain more fiber and sorbitol than juice.
+Get going |
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Finally, a non-dairy creamer without emulsifiers |
The trouble with processed foods is that many of them have sneaky additives like gums and emulsifiers. They may seem harmless on the ingredient list, but recent research suggests we think twice. A 2024 study in The Lancet Diabetes & Endocrinology regularly assessed the dietary intakes of 104,139 adults, specifically evaluating additive emulsifiers and diabetes risk. Here's what they found:7 - In follow-up intakes after 6-8 years, 1,056 participants were diagnosed with type 2 diabetes.
- 7 common emulsifiers were associated with a higher risk of type 2 diabetes, including tripotassium phosphate, xanthan gum, carrageenan, and sodium citrate.
- As these emulsifiers are commonly found in high-calorie, high-sugar processed foods, researchers accounted for those variables—and this study captured diabetes risk just related to emulsifier intake.
And these additives are more common than you'd think. In fact, your favorite nut milk or non-dairy coffee creamer is likely a daily offender. That's why the launch of MALK Creamer is such a big deal. Just like MALK's plant-based milks, this creamer is made with simple and organic ingredients. Not only is it free of gums, seed oils, and artificial whiteners, it's sweetened with low-glycemic coconut sugar. There's absolutely nothing sneaky about MALK Creamer, just tons of rich and creamy flavor. Available in Vanilla Almond, Caramel Almond, and Lightly Sweetened Oat, this "Cleaner Creamer" is what we've been waiting for. Snag your bottle of MALK Creamer. Or, head to your local Whole Foods, Sprouts or Erewhon (and save $2!). |
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Taste test: Goodles better-for-you mac & cheese
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We love trying the latest, greatest, and healthiest food products out there, and want to share our latest finds with you. Craving mac and cheese but want a more nutrient-dense option? Goodles' boxed noodles have you covered. Here's what makes them special: - Chickpea & wheat noodles with 14 grams of protein per serving
- Made with real ingredients (like real cheese!)
- No artificial preservatives
- Clean Label Project Certified so it's been tested for pesticides & toxins
- Available gluten or dairy-free
"I've tried a lot of better-for-you boxed mac and cheese, and Goodles Down The Hatch Noodles were the first to ever leave me impressed enough to buy more. They're creamy with a touch of heat that rounds out the flavor. I love pairing them with tuna (extra leucine!) to stay full for hours. It's truly the easiest lunch ever!"
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– Braelyn Wood, Deputy Commerce Editor |
Need an answer? Drop me your questions here. That's it for this week! Until next time, bon appétit. –Molly Knudsen, M.S., RDN |
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