Three Surprising Sources of Lactose

Millions of Americans suffer from lactose intolerance, a sensitivity to foods that contain the natural sugar lactose. Most often, lactose is found in dairy products such as milk and cheese, but there are some foods that contain it that you might not know about. Here are three surprising sources of lactose you should look out for:

  1. Lunch meats. Cold cut meats are great for having on hand for a quick sandwich, but they're often made with processed ingredients that include lactose. Even a small amount could be harmful to those with sensitivities. So the lactose intolerant sure to purchase farm-fresh deli meat when possible.
  2. Nougat. This creamy sweet filling in candy bars contains lactose. There are many other candies that contain lactase as well, so do your research before you indulge.
  3. "Non-dairy" creamer. This tricky label might seem like a safe choice for lactose intolerant individuals, but many brands of this milk-derived substitute still contain trace amounts of lactose. Avoid it altogether and use soy- or almond-based creamers.

8 surprising sources of lactose [Best Health Mag]
Lactose Intolerance [National Digestive Diseases Information Clearinghouse]
Learn to Detect Hidden Lactose [Cornell Women’s Health]
What is Hidden Lactose [Lactaid]

Creative Takes on Classic Peanut Butter and Jelly for Adults

Do you love peanut butter and jelly sandwiches, but you’re worried about the strange looks you’ll get from your friends when you pull one out at a party? Don’t be! With these fun and fancy recipes for adult PB&Js, you can enjoy the treat in style.

Peanut Butter and Jelly Pie [cookingchanneltv.com]
This sweet and nutty pie is the ideal dessert for any social gathering. The classic flavor of fruit jelly perfectly mingles with a peanut butter and cream cheese filling, while a whipped cream topping is just the icing on the cake.

Peanut Butter and Jelly Bars [chow.com]
Guests of all ages will love these peanut butter and jelly dessert bars, which are made with a browned oat crust and thick strawberry jam for a hearty taste that’s the perfect grown-up version of your childhood favorite.

PB&J Cocktail [delish.com]
If you want to add a really adult twist to the classic peanut butter and jelly sandwich, this PB&J cocktail is a lively and exciting choice. Although the two flavors seem like an unlikely pairing with alcohol, once you taste them with aged rum you’ll certainly become a believer. Line the rim with salted peanuts for a truly authentic taste.

Delightful Recipes for Rich Chocolate Pudding

Just about everyone loves chocolate, and pudding is a simple dish that can be prepared a number of different ways. Combine the two tastes to create decadent chocolate pudding with these easy recipes.

Hasty Chocolate Pudding [AllRecipes]
When your guests are arriving in just a few minutes, this recipe tastes great but takes only a little while to prepare.

How to Make Perfect Chocolate Pudding from Scratch [The Kitchn]
Forego the boxed, prepackaged mixes and learn to make a real chocolate pudding with this recipe.

Best Chocolate Pudding [Smitten Kitchen]
Dark, rich, and just a pinch salty, this recipe makes a truly elegant chocolate pudding dish.

Chocolate Pudding [Food Network]
Learn to make Tyler Florence’s chocolate pudding from this gourmet recipe.

Weekend Getaways

Who's ready for a get away?! There's nothing more exciting than a spontaneous vacation away from reality. Airbnb is the perfect source to plan your trip whether it's last minute or months ahead. Choose from over 190+ countries to find the perfect location! Even if you're itching to get out of town and head to the mountains just for the weekend, there are plenty of rentals to choose from. If you could go anywhere-where would you go?

Learn About the 5 Food Groups With USDA Site

You learn about the five food groups when you’re a child, but you probably haven’t thought about them much since then. While adults are concerned with counting calories and calculating fat, the USDA website wants to help you remember the importance of these distinct groups:

1. Vegetables. Vegetables and 100% vegetable juices all count as members of the vegetable group. While the amount you should consume each day varies from person to person, generally half of your plate should be covered by veggies.

2. Fruits. Whether you eat whole fruits or you enjoy them pureed, dried, or blended, fruits are another necessary food group. Women and men over the age of 19 should consume between 1 1/2 to 2 cups of fruit per day, depending on an individual's age and weight.

3. Grains. Examples of healthy grains include whole-wheat flour, cracked wheat, oatmeal, whole cornmeal, and brown rice. At least half of your grains should be whole grains, and the recommended daily amount for a person over 19 is between 5 and 8 ounces.

4. Proteins. Proteins are meats like chicken or beef, but they also include meatless foods like beans, peas, eggs, and processed soy products like tofu, nuts, and seeds. The amount of protein you need depends on your age, physical activity, and other factors.

5. Dairy. Dairy includes calcium-rich foods like milk and cheese, and only low-fat or fat-free varieties are usually recommended.

Food Groups [ChooseMyPlate.gov]

Travel Etiquette Tips Every Jetsetter Should Know

When you’re planning a big trip, you likely think about what to pack, what travel arrangements to make, and which sights to see once you arrive at your destination. But do you ever think about travel etiquette? Proper etiquette on airplanes or buses is something that most people don’t think about until they’re faced with an awkward situation. Avoid uncomfortable run-ins with fellow passengers with these smart tips:

  1. Start in the gate area. At the airport, try to take up as little space as possible in the gate area. Don’t leave bags or other luggage on empty seats, as these places often get very crowded.
  2. Stick with your zone. Although it might be tempting to board your plane early, boarding zones are created for a reason: to keep things running smoothly and efficiently.
  3. Recline kindly. Before you jolt your seat backward and hit another passenger’s knees or jostle his or her computer, simply turn around and ask if it’s okay.
  4. Don’t rush off the plane or bus. Even if you’re in a hurry, it’s important to let the seats ahead of you exit the plane first.
  5. Navigate the airport or subway station like a highway. This means always stay to the right while walking. If you’re on a moving walkway, walkers should stay to the left, standers on the right.

Travel Etiquette Dos and Don'ts [Travel + Leisure]
10 Travel Etiquette Tips [TripIt]
Whose Feet Are Those? Negotiating Air-Travel Etiquette [The New York Times]

How to Read a Nutrition Label

If you look at the nutrition label on foods simply to count the calories, you’re missing out on a number of other dietary concerns that may be standing in the way of your fitness goals. Nutrition labels may seem overwhelming, but these simple tips will help you to figure them out.

  1. Serving size. The serving size of a food is always printed first on a nutrition label. The serving size can make a big difference (if something is 100 calories for only 1/4 cup, for example), so be sure to check this first.
  2. Calories. Calories measure how much energy a food provides, but you should first know how many calories you should consume each day in order to decide how much of this food to eat.
  3. Calories from fat. This number refers to how many of the food’s calories come from fat. The closer this number is to the amount of calories, the worse the food is for you.
  4. Total fat, cholesterol and sodium. Most Americans generally eat too much of each, so look for foods with lower numbers here.
  5. Vitamins, fiber, calcium and iron. It is beneficial to consume more of these items, and foods with higher numbers here can prevent your risk for many dangerous diseases.

How to Understand and Use the Nutrition Facts Label [FDA]
Understanding Food Nutrition Labels [American Heart Association]
Eating Healthier and Feeling Better Using the Nutrition Facts Label [Choose My Plate]
How to Read Nutrition Facts Labels [Real Simple]

Simple Ways to Eat More Healthfully

It may seem difficult to change how you eat. But if you'd like to begin eating a more healthful diet, one of the best ways to do it is to start with some small, incremental changes. These tips from the NIH can help simplify the process of making positive changes to your daily diet.

Here's just some of the site's advice:

  • Make a grocery list before you shop. It may seem obvious, but planning meals in advance can prevent you from becoming frustrated and reaching for frozen meals.
  • Buy a new fruit every time you go to the grocery store. Have you ever tried papaya? If not, it can be a fun way to discover a new favorite fruit!
  • When you go out to eat, share entrees! Portion sizes have become increasingly larger in recent years, and sharing helps to cut calories and avoid overeating.
  • Change your cooking techniques. Often it’s not the foods you prepare that are unhealthy, but the ways you cook them. Instead of frying chicken, grill or bake it. Instead of using heavy oils, cook with olive or coconut oil instead. Seasoning with herbs and spices instead of heavy sauces also helps to reduce the fat in your meals.

To find more simple tips for eating more healthfully, visit the NIH website.

4 Shoe Organization Tips to Reclaim Your Closets

From high heels to running sneakers, shoes have a habit of overtaking closets. They tumble off of shelves, get lost under the bed, and fill the entryway with unmanageable clutter. Here are four simple tips to help you tackle your shoe collection for good.

  1. Turn them into a display. If you have a too-big shoe collection and a too-small closet, make the most of your addiction. Treat your shoes like invaluable art by displaying them somewhere unexpected, like along a windowsill or in a credenza.
  2. Maximize space with flat shoes. While boots or heels can be clunky and hard to store, things even out with flats and sandals. These shoes can help you save a bit of precious storage space, so invest in a hanging shoe rack with flat pockets, or tuck them into an unused drawer.
  3. Stow fancy shoes away from the others. If you have a pair of expensive heels or leather tuxedo shoes that you only wear on special occasions, keep them in clear shoeboxes on a high shelf to make room for everyday pairs.
  4. Create DIY storage. Shoe storage units can be expensive, so why not get crafty and create your own? Bend some wire hangers to hang flats and sandals from sturdy cords.

25 Ways to Store Shoes in Your Closet [HGTV]
Shoe Storage Tips [The Container Store]

6 Healthy Garlic Recipes With Big Flavor

Garlic is a superfood that’s full of healthful properties. Garlic adds robust flavor and dimension to any dish, and there’s scientific evidence that it helps to prevent many types of cancers. Whether you press your own fresh garlic or use canned, minced versions, it’s an important seasoning to keep on hand. Here are a few great recipes with savory, garlicky tastes.

Asparagus with Anchovies and Garlic
This one is a nutritious side dish with a similar flavor to a Caesar salad, and it perfectly complements grilled chicken or fish.

Brazilian Grilled Flank Steak
Grill up this steak recipe in just 30 minutes for a flavorful entrée with a bold garlic flavor.

Mashed Red Potatoes with Garlic and Parmesan
Garlic is a necessity in mashed potatoes, and this recipe adds even more flavor with the addition of zesty Parmesan cheese.

4 Minute Spicy Garlic Shrimp
Combine Jumbo shrimp with lemon, red pepper and garlic cloves for a fresh and healthy summer dish.

Creamy Garlic Penne Pasta
The creamy garlic and cheese sauce on this hearty pasta makes a perfect comfort food that the whole family will love.

Chicken Garlic Bites
These small chicken hors d’oeuvres have a big garlic flavor and can be accentuated with a variety of dipping sauces.

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