The Perfect Meal to Eat After a Sweaty Gym Session

Photo: Lizzie Fuhr

I love adding spice to meals, and nothing is quite as warming as a little curry. This Indian-spiced chard makes a great main dish, or choose to leave out the tofu and enjoy it as a side. For a satisfying (and fiber-rich) meal, serve alongside toasted whole wheat pita ¡ª an easy replacement for naan ¡ª or whip up a batch of brown rice and roasted cauliflower. It’s a tasty, vitamin-packed meal and even better as leftovers.

Related: 200+ Healthy Recipes For Every Meal of the Day

From The Food We Eat

Indian-Spiced Chard With Tofu

Ingredients

1 large bunch of red Swiss chard or rainbow chard (around 16 to 18 leaves)3 tablespoons olive oil1 onion, chopped1 tablespoon ginger, minced3 cloves garlic, minced1 teaspoon turmeric1 teaspoon garam masala1/2 teaspoon red chili flakes1 teaspoon cumin powder1 teaspoon kosher salt1 tomato, chopped1 block extrafirm tofu, cubed1 cup water1/4 cup roasted cashews, for garnish1/4 cup chopped cilantro, for garnish

The Perfect Meal to Eat After a Sweaty Gym Session

Photo: Lizzie Fuhr

I love adding spice to meals| and nothing is quite as warming as a little curry. This Indian-spiced chard makes a great main dish| or choose to leave out the tofu and enjoy it as a side. For a satisfying (and fiber-rich) meal| serve alongside toasted whole wheat pita ¡ª an easy replacement for naan ¡ª or whip up a batch of brown rice and roasted cauliflower. It’s a tasty| vitamin-packed meal and even better as leftovers.

Related: 200+ Healthy Recipes For Every Meal of the Day

From The Food We Eat

Indian-Spiced Chard With Tofu

Ingredients

1 large bunch of red Swiss chard or rainbow chard (around 16 to 18 leaves)3 tablespoons olive oil1 onion| chopped1 tablespoon ginger| minced3 cloves garlic| minced1 teaspoon turmeric1 teaspoon garam masala1/2 teaspoon red chili flakes1 teaspoon cumin powder1 teaspoon kosher salt1 tomato| chopped1 block extrafirm tofu| cubed1 cup water1/4 cup roasted cashews| for garnish1/4 cup chopped cilantro| for garnish

You’ll Never Eat Another Gummy Bear Again After Hearing What It’s Made From

If you look at the ingredients on a package of gummy bears ¡ª even organic ones ¡ª you’ll see expected things like corn or brown rice syrup and sugar. But you’ll also see something called gelatin. Seems innocent enough, but its source might surprise you. Gelatin is a yellowish, odorless, and nearly tasteless substance that is made by prolonged boiling of skin, cartilage, and bones from animals. It’s made primarily from the stuff meat industries have left over ¡ª we’re talking about pork skins, horns, and cattle bones. Ugh.

I guess if you’re into the philosophy of using the whole animal, you’ll be psyched about this. Plus gelatin contains 18 amino acids, so it does offer some nutritional benefits. But if you’re vegan, you’ll definitely want to skip the chewy candies and your great-aunt’s Jell-O mold ¡ª it’s made with gelatin, too. This animal-derived ingredient can also be found in some vitamins and medications, marshmallows (Peeps included), cheeses, yogurts, soups, salad dressings, jams and jellies, fruit snacks, and canned hams. If this tidbit of info grosses you out, you’ll want to pay closer attention to these products’ food labels.

Related: Should You Avoid Maltodextrin?

Image Source: POPSUGAR Photography / Jenny Sugar

You’ll Never Eat Another Gummy Bear Again After Hearing What It’s Made From

If you look at the ingredients on a package of gummy bears even organic ones you’ll see expected things like corn or brown rice syrup and sugar. But you’ll also see something called gelatin. Seems innocent enough| but its source might surprise you. Gelatin is a yellowish| odorless| and nearly tasteless substance that is made by prolonged boiling of skin| cartilage| and bones from animals. It’s made primarily from the stuff meat industries have left over we’re talking about pork skins| horns| and cattle bones. Ugh.

I guess if you’re into the philosophy of using the whole animal| you’ll be psyched about this. Plus gelatin contains 18 amino acids| so it does offer some nutritional benefits. But if you’re vegan| you’ll definitely want to skip the chewy candies and your great-aunt’s Jell-O mold it’s made with gelatin| too. This animal-derived ingredient can also be found in some vitamins and medications| marshmallows (Peeps included)| cheeses| yogurts| soups| salad dressings| jams and jellies| fruit snacks| and canned hams. If this tidbit of info grosses you out| you’ll want to pay closer attention to these products’ food labels.

Related: Should You Avoid Maltodextrin?

Image Source: POPSUGAR Photography / Jenny Sugar

6-Ingredient Marshmallow-Free Rice Krispies Treats

Chewy, crispy, sweet, and buttery ¡ª what’s not to love abut Rice Krispies treats? Uhhh, the calories, the fat, and the sugar! OK so they’re not the healthiest. But these bars? Wow. These satisfy your crispy cravings perfectly while also offering a boost of energy-sustaining, hunger-satiating protein. And the icing on the cake? They’re peanut-butter-flavored!

At 153 calories per delicious square, they’re just as addictive as the original recipe, but with 4.6 grams of protein, you won’t feel guilty inhaling half the pan more than one. With only six ingredients, they’re a cinch to whip up and can be stored in the fridge for up to a week.

Peanut Butter Protein Rice Krispies Treats

From Jenny Sugar, POPSUGAR Fitness

Peanut Butter Protein Rice Krispies Treats

Vegan Rice Krispies Treats

Ingredients

1 cup brown rice syrup2/3 cup creamy peanut butter1 teaspoon vanilla extract1 serving (2 scoops) vanilla protein powder (I used pea protein)8 cups brown rice crisp cereal (I used Erewhon)

6-Ingredient Marshmallow-Free Rice Krispies Treats

Chewy| crispy| sweet| and buttery ¡ª what’s not to love abut Rice Krispies treats? Uhhh| the calories| the fat| and the sugar! OK so they’re not the healthiest. But these bars? Wow. These satisfy your crispy cravings perfectly while also offering a boost of energy-sustaining| hunger-satiating protein. And the icing on the cake? They’re peanut-butter-flavored!

At 153 calories per delicious square| they’re just as addictive as the original recipe| but with 4.6 grams of protein| you won’t feel guilty inhaling half the pan more than one. With only six ingredients| they’re a cinch to whip up and can be stored in the fridge for up to a week.

Peanut Butter Protein Rice Krispies Treats

From Jenny Sugar| POPSUGAR Fitness

Peanut Butter Protein Rice Krispies Treats

Vegan Rice Krispies Treats

Ingredients

1 cup brown rice syrup2/3 cup creamy peanut butter1 teaspoon vanilla extract1 serving (2 scoops) vanilla protein powder (I used pea protein)8 cups brown rice crisp cereal (I used Erewhon)

Satisfy Your Sweet Tooth With These Banana Oatmeal Breakfast Cookies

Loading up on a hefty dose of the white stuff isn’t exactly the best way to start your morning. Baked goods like scones and quick breads tend to be high in sugar and fat, so if you’re craving a homemade treat from the oven, bake up a batch of these oatmeal breakfast bites ¡ª they taste like cookies! They’re sweetened with banana and a touch of maple syrup, but each chewy bite has only 2.6 grams of sugar and 0.3 grams of saturated fat.

Satisfy Your Sweet Tooth With These Banana Oatmeal Breakfast Cookies

From Jenny Sugar, POPSUGAR Fitness

Satisfy Your Sweet Tooth With These Banana Oatmeal Breakfast Cookies

Vegan Banana Oatmeal Cookies

Ingredients

2 ripe bananas1/3 cup almond butter (I used crunchy)1/4 cup unsweetened applesauce2 tablespoons unsweetened soy milk2 tablespoons maple syrup1 teaspoon vanilla1/4 cup whole wheat flour1 1/2 cups rolled oats1 cup quick oats1/2 teaspoon cinnamon

Satisfy Your Sweet Tooth With These Banana Oatmeal Breakfast Cookies

Loading up on a hefty dose of the white stuff isn’t exactly the best way to start your morning. Baked goods like scones and quick breads tend to be high in sugar and fat| so if you’re craving a homemade treat from the oven| bake up a batch of these oatmeal breakfast bites ¡ª they taste like cookies! They’re sweetened with banana and a touch of maple syrup| but each chewy bite has only 2.6 grams of sugar and 0.3 grams of saturated fat.

Satisfy Your Sweet Tooth With These Banana Oatmeal Breakfast Cookies

From Jenny Sugar| POPSUGAR Fitness

Satisfy Your Sweet Tooth With These Banana Oatmeal Breakfast Cookies

Vegan Banana Oatmeal Cookies

Ingredients

2 ripe bananas1/3 cup almond butter (I used crunchy)1/4 cup unsweetened applesauce2 tablespoons unsweetened soy milk2 tablespoons maple syrup1 teaspoon vanilla1/4 cup whole wheat flour1 1/2 cups rolled oats1 cup quick oats1/2 teaspoon cinnamon

The Pegan Diet: Is It the Next Big Thing?

Can’t decide on whether to go Paleo or vegan? Well, DETAILS is introducing us to the pegan diet, and it’s pretty intriguing.

Meet the pegan diet, the love child of the oddly matched paleo and vegan diets. While they are largely contradictory, each fills out the other’s weaknesses. Vegan diets provide some benefits, but it can be difficult for vegans to get adequate protein, while those who follow the paleo diet sometimes skimp on the vegetables and don’t consume any whole grains,” says Brigid Titgemeier, R.D.N., L.D., a registered dietitian with the Cleveland Clinic Center for Functional Medicine, which is led by the diet’s creator, Mark Hyman, M.D.

Basically, pegan is a leaner, more veggie-packed, slightly less restrictive version of the ever-popular paleo plan ¡ª all good things. That said, it does include a lot of rules:

HOW TO EAT PEGAN

Choose Low-GI Fruits and Vegetables: This diet is all about the produce, with the vast majority of your diet ideally coming from plants. However, high-GI fruits and veggies ¡ª like beets, pumpkins, sweet potatoes, and watermelon ¡ª are nixed since they have a large impact on blood-sugar levels.

Eat Meat, Eggs, but No Dairy: While peganism does away with veganism’s strict no-animal policy, it still outlaws all dairy. No milk, cheese, or yogurt. Lean, grass-fed antibiotic-free meats should make up about a quarter of your calorie intake.

Skip Soy: Edamame, tofu, and soymilk are staples in most every vegan’s protein plans, but they aren’t allowed here.

Limit Legumes: Lentils are allowed in small portions, but other legumes like black beans and peanuts are no-gos.

Eat Only Gluten-Free Grains: Contrary to the paleo approach, whole grains are allowed on a pegan diet. But the diet sticks to its gluten-free ways. Gluten-containing grains like wheat, spelt, semolina, barley, and rye are banned.

Shun Sugar: Like the paleo plan, pegan eating is anti-sugar. However, the pegan diet is a little more lax, saying dieters should eat it sparingly and only as a very occasional splurge.

DOES IT WORK?

Experts largely approve of all of peganism’s diet dos; its Mediterranean-style focus on produce, lean meat, and healthy fats being an optimal way to balance your blood-sugar levels, fend off hunger with loads of filling fiber, get tons of vitamins and minerals, and, ultimately shed pounds, says Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition and Dietetics.

However, when it comes to the diet’s long list of don’ts, experts are in anything but agreement. For instance, while Titgemeier is pro gluten-free living, Delbridge claims that only 2 percent of the population has a gluten sensitivity (and even fewer people have full-fledged celiac disease). And although studies have shown that large intakes of soy may have hormonal consequences, eating a serving or two a day of edamame or miso soup isn’t going to cause any hormonal fluctuations, but it can provide tons of vitamins and protein, Delbridge says.

“From my perspective, a lot of the diet’s claims against certain foods are scientifically unfounded,” he says. “There are no long-term unbiased studies out there to show that some of these foods, like beans, beets, wheat, or dairy are any problem. They are just scapegoats for the real problem ¡ª not eating a balanced diet.” After all, watermelon is a high-GI food, and most people (although not pegan dieters) aren’t claiming it makes you unhealthy and fat.

Of greater concern is the possibility that skipping these foods, which the majority of R.D.s and M.D.s believe are part of a healthy eating plan, will set dieters up for nutritional imbalances. “I get worried whenever a diet eliminates an entire food group,” says Liz Weinandy, M.P.H., R.D., a dietitian with The Ohio State University Medical Center. “We have five food groups for a reason: to get in a variety of different foods that provide very different nutrients. After all, dairy is a huge contributor to most guys’ intakes of both calcium, which is needed for strong bones, and vitamin D, which fights fatigue, brain fog, and depression. Beans are loaded with heart-healthy fiber. And gluten-containing grains have more B vitamins than do g-free ones, Delbridge adds.

Meanwhile, if you like to hit it hard in the gym, getting enough energy-revving carbs to fuel your workouts might be an issue. “Its approved carbohydrate sources are somewhat limited and monotony might take hold. A man can only eat so much quinoa!”

So, yeah, you should focus on a diet that’s rich in produce, lean meats, and healthy fats, but if you’re seriously considering this newest fad diet, you’re probably best making it into your own half-pegan, half-more-balanced-and-doable hybrid.

Check out more great stories from DETAILS:

The 14 Healthiest Snack Foods to BuyShirtless Nick Jonas Explains How He Got His New Buff Body10 “Healthy” Foods That Aren’t Really HealthyImage Source: Shutterstock

The Pegan Diet: Is It the Next Big Thing?

Can’t decide on whether to go Paleo or vegan? Well| DETAILS is introducing us to the pegan diet| and it’s pretty intriguing.

Meet the pegan diet| the love child of the oddly matched paleo and vegan diets. While they are largely contradictory| each fills out the other’s weaknesses. Vegan diets provide some benefits| but it can be difficult for vegans to get adequate protein| while those who follow the paleo diet sometimes skimp on the vegetables and don’t consume any whole grains|” says Brigid Titgemeier| R.D.N.| L.D.| a registered dietitian with the Cleveland Clinic Center for Functional Medicine| which is led by the diet’s creator| Mark Hyman| M.D.

Basically| pegan is a leaner| more veggie-packed| slightly less restrictive version of the ever-popular paleo plan all good things. That said| it does include a lot of rules:

HOW TO EAT PEGAN

Choose Low-GI Fruits and Vegetables: This diet is all about the produce| with the vast majority of your diet ideally coming from plants. However| high-GI fruits and veggies like beets| pumpkins| sweet potatoes| and watermelon are nixed since they have a large impact on blood-sugar levels.

Eat Meat| Eggs| but No Dairy: While peganism does away with veganism’s strict no-animal policy| it still outlaws all dairy. No milk| cheese| or yogurt. Lean| grass-fed antibiotic-free meats should make up about a quarter of your calorie intake.

Skip Soy: Edamame| tofu| and soymilk are staples in most every vegan’s protein plans| but they aren’t allowed here.

Limit Legumes: Lentils are allowed in small portions| but other legumes like black beans and peanuts are no-gos.

Eat Only Gluten-Free Grains: Contrary to the paleo approach| whole grains are allowed on a pegan diet. But the diet sticks to its gluten-free ways. Gluten-containing grains like wheat| spelt| semolina| barley| and rye are banned.

Shun Sugar: Like the paleo plan| pegan eating is anti-sugar. However| the pegan diet is a little more lax| saying dieters should eat it sparingly and only as a very occasional splurge.

DOES IT WORK?

Experts largely approve of all of peganism’s diet dos; its Mediterranean-style focus on produce| lean meat| and healthy fats being an optimal way to balance your blood-sugar levels| fend off hunger with loads of filling fiber| get tons of vitamins and minerals| and| ultimately shed pounds| says Wesley Delbridge| R.D.| a spokesperson for the Academy of Nutrition and Dietetics.

However| when it comes to the diet’s long list of don’ts| experts are in anything but agreement. For instance| while Titgemeier is pro gluten-free living| Delbridge claims that only 2 percent of the population has a gluten sensitivity (and even fewer people have full-fledged celiac disease). And although studies have shown that large intakes of soy may have hormonal consequences| eating a serving or two a day of edamame or miso soup isn’t going to cause any hormonal fluctuations| but it can provide tons of vitamins and protein| Delbridge says.

“From my perspective| a lot of the diet’s claims against certain foods are scientifically unfounded|” he says. “There are no long-term unbiased studies out there to show that some of these foods| like beans| beets| wheat| or dairy are any problem. They are just scapegoats for the real problem ¡ª not eating a balanced diet.” After all| watermelon is a high-GI food| and most people (although not pegan dieters) aren’t claiming it makes you unhealthy and fat.

Of greater concern is the possibility that skipping these foods| which the majority of R.D.s and M.D.s believe are part of a healthy eating plan| will set dieters up for nutritional imbalances. “I get worried whenever a diet eliminates an entire food group|” says Liz Weinandy| M.P.H.| R.D.| a dietitian with The Ohio State University Medical Center. “We have five food groups for a reason: to get in a variety of different foods that provide very different nutrients. After all| dairy is a huge contributor to most guys’ intakes of both calcium| which is needed for strong bones| and vitamin D| which fights fatigue| brain fog| and depression. Beans are loaded with heart-healthy fiber. And gluten-containing grains have more B vitamins than do g-free ones| Delbridge adds.

Meanwhile| if you like to hit it hard in the gym| getting enough energy-revving carbs to fuel your workouts might be an issue. “Its approved carbohydrate sources are somewhat limited and monotony might take hold. A man can only eat so much quinoa!”

So| yeah| you should focus on a diet that’s rich in produce| lean meats| and healthy fats| but if you’re seriously considering this newest fad diet| you’re probably best making it into your own half-pegan| half-more-balanced-and-doable hybrid.

Check out more great stories from DETAILS:

The 14 Healthiest Snack Foods to BuyShirtless Nick Jonas Explains How He Got His New Buff Body10 “Healthy” Foods That Aren’t Really HealthyImage Source: Shutterstock