Not to be confused with processed white flour used in white pasta, white bread, white rice, or other baked goods, whole grains are foods like oatmeal, whole-wheat bread, brown rice, wild rice, quinoa, and buckwheat or spelt. Essentially a whole grain refers to a minimally processed grain that is as close to the picked plant as possible, with most of the grain intact. Grains are a healthy part of every diet, and you should aim to eat at least half of your total grain intake as whole grains, according to The Whole Grains Council.

What are whole grains?

The term ‘whole grains’ pertains to any grain which retains the entire seed of a plant. The grain is made up of three edible parts:

1. The bran: This is the multi-layered outer skin of the edible kernel which contains important B vitamins, antioxidants, and fiber.
2. The endosperm: The largest portion of the kernel and the germ’s food supply, which contains starchy carbohydrates, proteins, and some vitamins and minerals.
3. The germ: The part of the grain that has the potential to sprout into a new plant, which contains many B vitamins, some protein, minerals, and healthy fats.

Types of whole grains

• Oatmeal
• Sorghum
• Brown Rice
• Wild Rice
• Quinoa
• Buckwheat
• Whole wheat
• Whole-grain rye
• Barley
• Millet
• Bulgar
• Corn
• Spelt
• Whole-wheat bread
• Whole-wheat pasta

Adding whole grains, like brown rice, and quinoa (which is technically a seed), to your diet is beneficial for a number of reasons. Whole grains have been shown to improve healthy cholesterol levels and reduce the risk of heart disease, stroke, type 2 diabetes, and help fight obesity. Whole grains have also been shown to help maintain steady blood sugar levels and not cause spikes and crashes.

Whole grains contain valuable antioxidants not easily found in other plant-based foods, such as fruits and vegetables. Whole grains are rich in B vitamins, vitamin E, magnesium, iron, and fiber.

The antioxidants in whole grains include phenolic compounds, such as phenolic acids, flavonoids, stilbenes, coumarins, and tannins. The most abundant phenolic compounds found in whole grains are phenolic acids and flavonoids.

Whole grains have fiber

Fiber is the number one reason to add whole grains to your diet. Take brown rice as an example: It has 3.5 grams of fiber per cup, whereas white rice has .5 grams. So you get seven times the amount of fiber when you eat brown rice as compared with white rice. That fiber slows down the absorption of nutrients and fuel into the body, keeping blood sugar steady and preventing a spike in insulin that instructs the body to store unused calories as fat. If the whole point of food is to fuel you and not leave you feeling energy-depleted or hungry soon after eating, then you want to choose whole grains and choose high-fiber recipes that will help your body feel energized even as you burn fat.

Just by switching from white bread to whole wheat, you can double or even triple the fiber in a slice of bread. When your diet contains more fiber, you keep blood sugar steady, energy levels from crashing, and your body from storing extra calories as fat. Women should aim for at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Whole grains are a great way to help you reach your daily fiber goals.

How to incorporate whole grains into your diet

Even if you’re short on time, it’s easy to incorporate more whole grains into your diet. Brands like Success Rice offer Boil-in-bag Brown Rice and Tri-Color Boil-in-Bag Quinoa, both of which are 100 percent whole grain and can be cooked in just 10 minutes with very little effort, cutting down the usual cook time for whole grains drastically. Either option is perfect for days when you don’t have a ton of time to meal prep and cook. Brown rice and quinoa are a great boost of protein since brown rice has 5 grams per cup and quinoa has about 8 grams of protein in a cup.

The next time you go to buy whole-grain foods, read the label and seek out the word “whole” preceding the word grain. Ideally, the whole grain should be the first ingredient on the list, indicating that the product contains more whole grain than any other ingredient by weight.

Bottom Line: Whole grains are a part of a healthy, balanced diet.

If you’re looking for a quick way to add whole grains into your day, check out the two vegan recipes below that use Success Brown Rice and Success Tri-Color Quinoa.

Easy Whole Grain High-Fiber Recipes to Make on Repeat

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Vegan Dirty Rice

Serves 3-4

Ingredients

• 1 bag Success Brown Rice
• 4 cups vegetable broth
• 2 tbsp olive oil
• 1 medium eggplant, chopped
• 1 stalk celery, diced
• 1 onion, diced
• 1 small red pepper, diced
• 2 tsp Cajun seasoning
• 2 tbsp tomato paste
• 2 tbsp finely chopped fresh parsley

Instructions

1. Prepare rice according to package directions using broth instead of water. Drain, reserving 1 cup of broth.
2. Meanwhile, heat oil in a large skillet set over medium heat. Cook eggplant, celery, onions, red peppers, and Cajun seasoning for 5 to 8 minutes, or until softened. Stir in tomato paste and cook for 1 minute.
3. Stir in rice and reserved broth and bring to a boil. Reduce heat to medium-low and cook for 8 to 10 minutes, or until vegetables are tender and sauce is thickened. Sprinkle with parsley.

Recipe Tips:
Substitute chopped mushrooms or canned beans for eggplant, if desired.

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

This simple quinoa salad is loaded with chickpeas and veggies. Make it using a full head of broccoli and learn a new way to reduce food waste.

Warm Air-Fryer Broccoli Quinoa Salad

Serves 4

Ingredients

• 1 bag Success® Tri-Color Quinoa
• 1 head broccoli
• 2 tbsp olive oil
• 1/4 tsp salt
• 1 can (19 oz) chickpeas, drained and rinsed
• 1 cup jarred roasted red peppers, sliced
• 1/2 cup basil pesto
• 1 tbsp lemon zest
• 1/4 cup lemon juice

Instructions

1. Prepare quinoa according to package directions.
2. Snap florets from the stem and cut them into small pieces. Trim and discard the tough end of the broccoli stem; peel and cut the remaining stem into bite-size pieces. In a medium bowl, toss together florets, chopped stems, oil, and salt.
3. Preheat air fryer according to the manufacturer’s instructions. Place broccoli, in batches, in the air-fryer basket. Cook at 400°F for 5 to 7 mins or until golden, crispy, and tender.
4. In a large bowl, toss together quinoa, air-fried broccoli, chickpeas, roasted red peppers, pesto, lemon zest, and lemon juice until well combined.

Cooking Tips

• Chopped broccoli stems can also be used in soups, salads, or stir-fries.
• Add peelings from broccoli stems to water when making vegetable broth.
• Alternatively, instead of air-frying broccoli, roast broccoli in a conventional oven onto a parchment paper-lined baking sheet with a convection setting at 400°F or regular setting at 425°F for 18 to 20 minutes, or until golden and crispy.

The post Health Reasons You Need to Add More Whole Grains to Your Diet appeared first on The Beet.

If we want to elongate life on our planet, switch out the animal protein for plant protein like legumes, and chickpeas make a great snack and salad staple.

For the sake of learning more about food systems on this planet, scientists and astronauts are sending chickpea plants into space as researchers are hoping to find out more about how to grow plants more efficiently here on Earth. Space gives us a unique opportunity to do that.

Space teaches us about how to grow on Earth

“As climate change continues and Earth’s population increases we will need to find a way to grow more using fewer resources. Plant control is a promising way forward. By controlling the plants we can tell them to grow faster or slower depending on the demand and available resources,” says lead researcher on project Space Hummus Yonatan Winetraub, an instructor at Stanford University who holds a Ph.D. in biophysics.

“Space amplifies these issues, as we have very few resources available to grow plants in orbit. If we can grow plants on the moon, we can definitely help world hunger.”

A mini greenhouse is ready for blastoff: Yonatan Winetraub (below) holds a mini greenhouse that is heading to the International Space Station where astronauts will grow chickpeas in zero-gravity in what’s been dubbed, Project “Space Hummus.”

Chickpeas head to The International Space Sation

Chickpeas going to space is a new frontier. Think of the idea of eating hummus on your moonwalk.

When Don’t Look Up was the movie of the month, everyone was trying to talk about the ending without giving it away. Spoiler alert: A small group makes it to Mars and finds a veritable garden of Eden. They intend to “start over” there, with new plants and species.

In reality, there is little life on Mars, and it’s hard to fathom growing anything, so this week, a group of scientists will send chickpeas into space on the shuttle, on the cargo mission bound for the International Space Station. The question they are seeking to answer: Can you grow chickpeas, and other essential plant-based foods and proteins, without Mother Nature’s own sunshine, earth, and atmosphere?

And if any of us live long enough to visit Mars, what will be on the menu, other than astronaut food? And once that runs out, will it be possible to grow, say, a garden salad, or crudites with a side of hummus?

Vegetables in Space

This is not the first time that vegetables and plants have been attempted to be grown in outer space, or for that matter in simulations of lunar and Martian soil. For one thing, Matt Damon did a pretty amazing job of fictionally growing potatoes from spuds while stranded in his Mars module in the movie, The Martian, keeping himself alive for months by eating the offspring crops of 12 potatoes, until he could fix his spaceship and get back to Earth.

Harvesting on Mars is grounded in reality

The first known plants to be grown in Martian soil were simulations, from rocks harvested in the Mojave Desert. (In the movie, Matt Damon uses soil made from his own feces.) In reality, neither desert soil nor self-fertilized soil will be used.

Then in 2014, German astronauts grew lettuce and a few other salad crops in highly controlled environments in space, watered by purified urine, which it turns out is a nifty way to re-introduce nitrates to the soil.

These chickpeas are being grown in a nutrition gel specifically designed for chickpeas. There is confidence among the scientific community that the plants will grow, based on light and soil, moisture, and oxygen in their controlled environment. But in a zero-gravity environment, will the plants grow up to the light? Gravity plays a role in the growth of vegetables. (That is why fiber exists, to help the plants “stand” and reach for the light.)

The other important question is will it act the same way without gravity? The other question the researchers want to answer is: How do you control the growth of the plants once they get them going since you want to make sure they don’t use up all your oxygen or resources once they take hold. So what happens if it is too successful? Can you shut it off?

“Success is affirming that chickpeas can be a viable product grown on Mars or in space, that can be started and stopped at will by scientists and future generations of hummus lovers,” said a spokesperson close to the project. “The goal is to maximize productivity and allow efficient management of resources on future space colonies on the moon and Mars.”

Sabra, the hummus company is as excited as any chickpea lover that this is happening. If you are as amped as they are, you can get in on the action by trying to win a limited-edition T-shirt that they are giving away – co-created with @haveanicedayy_. So, if you want to win one, and celebrate your love of hummus, chickpeas on Mars, and the epic occasion, head to their social posts to find out how to enter for your chance to win.

Vegetables grow in space

So far, scientists have grown nine vegetables in a simulated Martian or lunar soil: Tomatoes, radishes, peas, garden cress, rocket (greens), radishes, rye, quinoa, chives, and leeks. More importantly, the seeds from some of these plants were able to produce new crops, vital to sustaining life on our planet. The only chance humans have of sustainable living is to figure out how to grow generations of food, long after what they bring in their spaceships run out.

Supper on Mars

A recent story in the Daily Mail quotes a study that found nine vegetables can successfully grow on Mars Scientists found nine vegetables that can successfully grow on Mars including quinoa, radishes, and tomatoes. Some of the seeds from the crops can be used to grow a new generation of crops.

Back in 2016, Wieger Wamelink, a plant ecologist based at Wageningen University, hosted a meal at the New World Hotel in the Netherlands, treating his 50 guests to a dinner of foods that had been grown in a simulation of the Mars atmosphere. The dishes included pea puree appetizers, potato and nettle soup with rye bread, and radish foam, followed by a carrot sorbet. If these foods can be grown on Mars, then certainly the mighty chickpea can too.

Fast forward to the latest initiative, called the “Red Thumbs” project at Villanova University in Pennsylvania, where researchers have now added tomatoes, garlic, spinach, basil, kale, lettuce, rocket, onion, and radishes, according to Science Focus. As with every crop, there have been ups and downs, but kale turned out to grow better on the simulated Martian soil than it does on regular soil. The biggest excitement surrounding the success of barley and hops, since the students hoped to be able to grow Martian beer!

Other crops struggled, such as the much-needed and calorie-dense potatoes. It turns out potatoes prefer more loose, uncompacted soil and failed to grow as the simulant soils became heavy and impenetrable when watered, which led to the potatoes being choked out.

Your Space Age Recipe

This Out-of-This World hummus recipe is for your guests as your watch the shuttle take off on Saturday, with the precious cargo of baby chickpea plants on board. Make it any day.

Charred Tomato Hummus on Flatbread 

Ingredients

• 1 Vegan Flatbread or Naan
• 1/2 cup Sabra Classic Hummus
• 1 pint of rainbow cherry tomatoes
• 1/4 cup chermoula
• 2 Tbsp. toasted pine nuts

Directions

• 1. Brush and oil grill thoroughly before heating. Preheat grill on medium heat for 10 minutes or if the grill is already on, place on medium heat.
• 2. Place flatbread or naan on a heated grill and grill on both sides.
• 3. Slice half of the pint of tomatoes into halves.
• 4. Marinate the remaining whole tomatoes in olive oil and salt. Place on grill for 6-8 minutes.
• 5. Spread Sabra® Classic Hummus on grilled flatbread or naan, leaving a 1/2 inch border around the edge.
• 6. Place grilled tomatoes and halved tomatoes on flatbread or naan.
• 7. Drizzle flatbread or naan with chermoula and garnish with toasted pine nuts
• 8. Cut flatbread and serve.

The post Can You Grow Chickpeas on Mars? Plants Are Launching Into Space to Find Out appeared first on The Beet.

Take a long nature walk and drink matcha tea, for an extra well-being boost.

While it’s not clear why spending time outside works, the researchers found that among those subjects who spent time outside (even if it was in an urban setting) experienced lower activity in their prefrontal cortex, the part of the brain that is most active during rumination, which is defined as focusing on negative thoughts or emotions.

“Natural spaces offer other therapeutic benefits,” Harvard’s researchers wrote. “For instance, calming nature sounds and even outdoor silence can lower blood pressure and levels of the stress hormone cortisol.”

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“Having something pleasant to focus on like trees and greenery helps distract your mind from negative thinking, so your thoughts become less filled with worry,” noted Dr. Jason Strauss, instructor of psychiatry at Harvard-affiliated Cambridge Health Alliance. How much nature is enough to help boost brain chemistry? Strauss suggested: “Anything from 20 to 30 minutes, three days a week,” or more if you can make it to the woods for a weekend of hiking or biking, he added. “The point is to make your interactions a part of your normal lifestyle.”

A study done by the University of Exeter and published in the journal Nature suggested that 120 minutes a week spent in nature is associated with feelings of wellbeing. The authors note that “a growing body of epidemiological evidence indicates that greater exposure to, or ‘contact with’, natural environments (such as parks, woodlands, and beaches) is associated with better health and well-being, at least among populations in high income, largely urbanized, societies.”

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The study looked at the mental health and outdoor habits of 20,000 people and found that those who spent at least two hours a week in green spaces (such as parks and other natural environments, either all at once or over several visits) were substantially more likely to report good health and psychological well-being than those who don’t spend time outside.

So for relaxation and mental wellbeing, your new ritual to adopt this month is this: Start to plan to spend time outside in nature every day, whether it’s at the park, or a local hiking trail, or a safe biking path. If you’re living in the mountains, tell yourself that late spring powder is a great excuse to get out on the snow, or if you’re near the shore, take a friend, the dog, or a family member and plan a long beach walk when the light is most beautiful. Get moving and get outside, either 20 to 30 minutes a day or in one long weekend nature walk.

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Add matcha tea or a matcha latte to your nature walk ritual, for extra relaxation and focus.

The next way to boost mood is when you get back home, reach for a matcha tea. A study of the effects of green tea on the brain shows that compounds in green tea can help promote mental alertness, focus, relaxation, and calm. Matcha tea is frequently referred to as mood- and brain food. “Matcha tea consumption leads to a much higher intake of green tea phytochemicals compared to regular green tea,” according to the study authors. Those higher amounts of phytochemicals mean that matcha tea is potentially better than regular tea for helping your brain function calmly and steadily.”

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Laird Superfood’s Matcha Instafuel is one we love because it’s a good source of calcium, iron, and vitamin C. This blend is combined with their Superfood Creamer containing naturally occurring MCTs from coconut oil which provides functionality to your matcha latte. Just add hot water, stir (or shake in your to-go bottle) and start your outside adventure.. Try adding Laird Superfood Matcha Instafuel to your routine of spending time in nature for a double boost of mood-enhancing morning rituals. You’ll feel great all day.

Laird Superfood just launched a brand new program called The Daily Ritual! All you need to do is head to their site, take the quiz, and craft your own personalized superfood routine. Stay fueled from sunrise to sunset with the ease of monthly deliveries, 15 percent off, VIP perks, and more!

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post Stressed? Try This One Easy Trick to Feel Calmer and More Positive Now appeared first on The Beet.

The key to making a vegan grilled cheese is by grilling your sandwich on very low heat. Vegan cheese tends to take a longer time to melt than its dairy counterpart, so by grilling your sandwich on low you can ensure you will be melting your cheese without burning the bread. A great tip you can use to help speed up the cheese melting process is by adding a tiny splash of water to your pan and cover your pan with a lid. This will trap the heat inside, leaving you with melted gooey vegan grilled cheese.

Shop at Vejii, the new vegan online marketplace, to get everything you need in one box

If you’re new to cooking vegan or plant-based, or just want to improve your culinary skills, the new vegan marketplace Vejii wants to make it easier than ever by offering everything you need in one place. This online retailer’s Meal in a Box option lets shop for everything you need to make your favorite recipes and they ship it to you all in one convenient box.

So you can serve up a delectable vegan or plant-based meal any night of the week and have your favorite plant-based brands delivered to your doorstep in one box. (You can pick and choose what goes into your box, making it fully customizable.)

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Prep Time: 5 Min

Cook Time: 20 Min

Total Time: 25 min

Servings: 1 Sandwich

The post What We’re Cooking This Weekend: Vegan Jalapeño Grilled Cheese Sandwich appeared first on The Beet.

Here’s how to start this ritual: Give yourself a little extra time to start your morning for 10 minutes of stretching (even if it means 10 fewer minutes lying in bed after the alarm goes off), since this one simple movement will help you feel lighter, stronger, and calmer and rev up both your digestion and your creativity.

We suggest you follow the ten minutes of stretching with an all-natural organic supplement, such as Laird Superfood’s ACTIVATE Daily Jumpstart with lemon, cayenne, ginger, and lucuma. Just add one teaspoon to eight ounces of hot or cold water and sip.

The practice of stretching can be as simple as standing upright and reaching your arms in a sweeping motion, bringing your straight arms up and out to the side and over your head to touch your fingertips together while reaching as high you can. Stretch for the sky! As you reach up, inhale deeply and deliberately, and then allow yourself to exhale slowly and purposefully as you bring your arms back down, driving all the oxygen out of your lungs to feel the oxygen exchange fully. Repeat this gently 3 to 5 times, in an abbreviated Sun Salute, to get your breathing started and your blood flowing before you go to work and end up sitting for long stretches. Another popular approach is to practice a few simple yoga poses before the day gets hectic. See the three best stretches to do every morning, below.

But before we stretch, know that while people debate the best way to stretch to loosen (but not tear) muscles  (dynamic, static, active, isolated, etc.)  no one doubts that stretching itself has been proven to be beneficial. Here are three convincing studies that explain how static or dynamic stretching enhances your workout, improves your posture, and even helps to strengthen your immune system via improved blood circulation.

1. Stretching Increases Your Range of Motion During Workouts

In order to get the most from a workout, your muscles must achieve a full range of motion so the fibers are fully engaged which burns more calories. Both static and dynamic stretching increases your range of motion and mobility, according to this study.

2. Stretching Improves Posture and Reduces Joint Pain

Most people experience neck, shoulder, and back pain working from home, and certain stretches alleviate stress and take the pressure off these trigger areas. Muscles can become shortened through poor posture, spasms, or contraction, according to this study. Regardless, experiencing tight muscles is painful and causes imbalance and limited motion.

3. Stretching Helps Increase Blood Flow, Boosting Immunity and Circulation

Stretching is linked to a healthy increase in blood flow to the muscles, that’s why most athletes consider stretching before, after, and during their big game. Healthy blood flow means better circulation, which helps your blood cells transport vital oxygen and nutrients to every part of the body, and gives you the best chance to fight off infection and stay strong.

Here Are 3 Helpful Stretches That Will Help You Feel Your Best All Day

Stretching can be as simple as reaching your fingers above your head, towards the sky, or as complex as yoga poses like the firefly pose which has your legs fully extended. But, there’s a handful of stretches that are helpful for opening the joints, relaxing the muscles, and improving circulation at any level. Do these simple poses and then grab a cup of Laird Superfood Jumpstart Activate to help prime your body for the rest of the day.

1. Downward-Facing Dog 

If you do yoga, you’re no stranger to this pose: Open your hip flexors and release any tension in your upper body. This position puts your hips above your heart and your heart above your head, increasing blood flow and improved circulation throughout your body. Breathe into this move and feel the opening of the hips, calves, and shoulders.

2. Warrior ll

This move is the baseline for difficult stretches but is wonderful for improving muscle definition in your legs. Holding this position for more than thirty seconds sends blood flow to your quadriceps, the biggest muscle in your legs, allowing you to flush out any lactic from yesterday’s bike ride or run. Take a calming approach to Warrior ll and don’t overdo it. Your knee should be aligned with your heel.

3. Triangle Pose 

The triangle pose improves digestion, stimulates the abdominal muscles and helps to relieve stress. This pose is especially important for a woman experiencing menopause because it reduces pain in your stomach as you stretch by the waist side and helps you feel cool, calm, and collected. The goal is to make your nervous system relaxed without overheating the body.

This sponsored content is created by the Editors of The Beet in partnership with Laird Superfood. The information in this post is meant to be helpful and let readers discover Laird Superfood’s functional blend created with plant-based ingredients.

Use the code Beet10 to get 10% off Laird Superfood Products.

The post Start Your Morning With Simple Stretches to Boost Circulation and Focus appeared first on The Beet.

Whether you’re in the mood for a Peppermint Frozen Hot Chocolate topped with non-dairy whipped cream, Chai Muffins with Vanilla Glaze, or an Orange Turmeric Loaf that is sure to impress a crowd, these three plant-based recipes are festive, delicious, and easy to make. To buy Laird Superfood’s Hot Chocolate with Functional Mushrooms, Chai Instafuel, and Turmeric Superfood Creamer for these recipes, use the code BEET10 to take 10% off of first-time purchases at Laird Superfood.

To buy Laird Superfood Hot Chocolate with Functional Mushrooms here. First-timers, use the code BEET10 to save 10% off of your purchase.

Watch the video below for a step-by-step visual.

To buy Laird Superfood Chai Instafuel click here. First-timers, use the code BEET10 to save 10% off of your purchase.

Watch the video below for a step-by-step visual.

To buy Laird Superfood Turmeric Superfood Creamer, click here. First-timers, use the code BEET10 to save 10% off of your purchase.

Watch the video below for a step-by-step visual.

The post Make These 3 Functional, Delicious Treats With Laird Superfood appeared first on The Beet.

To keep his focus and fuel his passion for big wave surfing, Hamilton created a concoction of his own devising: A superfood creamer with a mix of plant-based ingredients and coconut oil with naturally occurring MCT’s that he would stir into his coffee every morning before leaving his kitchen, then drink it onshore, to keep his brain sharp through the daily session out on the waves.

“I’ve always been the sort of person that looks a little deeper at the things I consume on a daily basis. Coffee, for instance, is a morning go-to for so many people, including myself. I wondered how I could improve it.”

For focus, energy and to fuel a healthy body, Laird created a functional creamer

What started as a personal morning ritual quickly grew into “making it for friends” including his pal Paul Hodge, who tried it, felt more energy, and focus while surfing with his friend and suggested that they create a company. Laird Superfood was born, and Hodge is now CEO. The five-year-old brand has been growing as fast as a big wave gathering steam, and it now makes an array of creamers, functional mushroom blends, plant-based protein powders, pili nut snacks, a morning lemon, ginger, and cayenne supplement, and more. Plus, there are new launches on the way.

After a successful recent round of financing, the company just went public and is fast changing the way people see coffee, morning fuel-up, brain food, and how to get more mental and physical benefits from every sip.

Laird and wife, Gabby Reece, the former pro-volleyball player, who was Nike’s first female spokesperson, and well-known as a model, speaker, and author, work on the brand together as they raise two daughters, Reece, 16 and Brody, 12, and lead a fit, outdoorsy life between Malibu and Kauai, always innovating (they created a fitness training system called XPT), and doing things their way.

Q & A With Laird Hamilton: How did Laird Superfood get its start?

Laird: “I love tinkering and innovation and I ultimately created a high-fat coffee recipe to help me prep for the best day possible out on the waves and improve and maximize my personal performance.

“After that, Gabby and I started to offer my secret coffee recipe to friends and family that would come by and before I knew it, it became a pre-training and pre-surfing tradition. We are so excited to go from sharing these products around the kitchen table to now sharing them with everyone. That’s really what Laird Superfood is all about; the spirit of Aloha (sharing), and Ohana (family).

“Our mantra is Better Food. Better You, and it’s our mission to offer high-quality products with plant-based ingredients to help elevate and optimize everyone’s daily routine, from morning coffee to afternoon hydration. It has since grown to encompass a wide range of products beyond our Superfood Creamers, including Organic Coffee, Coconut Water, Instant Coffee, and more.

What is the most unique thing about Laird Superfood and the products you offer?

“Our commitment to sourcing the best ingredients possible sets us apart. Gabby and I are closely involved with the product innovation process from day one until the product is available on our website. We only use ingredients that we feel comfortable consuming daily, which sometimes means it takes us a long time to finalize a product (it took us years to develop a Vanilla Superfood Creamer that used REAL vanilla).

“Our team works tirelessly until it’s perfect, and I think that comes across in the taste and feeling you get when you incorporate our products into your daily life. These are products that we use every day (along with our kids) and share with consumers so we make sure it’s the best ingredients available. I always do things in a serious way but there is something significant to me that the bag has my name on it.

“Growing up surfing and trying to maintain consistent energy was tough,” Hamilton explains, of his reason for creating Laird Superfood, “and I was in need of a serious boost to keep me energized. I started to add functional fats to my coffee to fuel me throughout the day. It was more of an experiment really, and it proved to be so powerful that I started making cups of my “special coffee” for all of my friends too. Those friends noticed a positive difference and asked me what I had done to their coffee.

I realized that I had tapped into a way to help myself and my friends perform at their best using simple, real ingredients, and that’s how Laird Superfood came to be. For me, it’s about creating essential everyday products that are accessible to everyone. I love the Ohana we’re building and am so grateful for everyone who is a part of it,” says Hamilton.

Hamilton is like a philosopher-king of the water. He wraps his approach into the work

When Laird speaks, it’s like he spends most of his time out on the water waiting for the next wave, thinking, crafting aphorisms or proverbs that reveal his awe of nature and his appreciation of the gifts he has been given: His quotes sound like a book of favorite motivational sayings, which may come from spending so much time on the water. Listening to Hamilton speak is like listening to a philosopher-king of the water. A few choice ones:

“Your path is yours alone… The world doesn’t need more conformists. The world needs more people who create and question and search.”

“If you can look at one of these waves and you don’t believe that there’s something greater than we are, then you’ve got some serious analyzing to do and you should go sit under a tree for a very long time.”

“Everything comes down to attitude: You determine what yours is, and the external world will reflect it back.”

“If you just get out of your own way… It is amazing what will come to you.”

“Don’t be afraid to really use your imagination. Let it run wild. It’s one of the most powerful tools you’ve got.”

“I think the key to happiness is maximizing each day. So if you’re unhappy, here’s a simple prescription: Live harder.”

“What we’ve been given is precious. It’s majestic in its smallest details and its largest manifestations. Anyone not humbled by the power of the ocean should take a good, long look at a fifty-foot wave. If you don’t have respect for a wave, it’s only a matter of time before the ocean teaches you to get some. We’re all equal before the wave.”

“If you cultivate something in your mind, you give it a life. It’s really that simple.”

“A little adrenaline every day keeps the boredom away.”

“People always ask me when they see me working out, “What are you training for?” The answer is I’m training for life.”

It’s easy to see where his love of innovation and creativity comes from. If he isn’t moving forward he is bored. Luckily Laird’s idea of forward-momentum includes creating superfoods the rest of the world can enjoy whether or not they ever attempt to ride even a baby wave.

Why should someone who isn’t a big wave surfer (or athlete) use a powdered creamer?

“Originally I created these products for a physical and mental boost for myself and friends for pre and post workouts. As everyone who sampled them continued to ask where they could buy them, I decided to launch the company to enable everyone to benefit.”

Hamilton realized that there were limited alternatives to the standard powdered coffee creamers, most of which contain hydrogenated oils, dairy, and other hard-to-pronounce ingredients, so he knew there was a need for a product that used real ingredients and offered a plant-based option for consumers looking to cut back on dairy. Second, a powdered creamer means that this product is shelf-stable for much longer than traditional dairy creamers and is portable (as Laird often travels around the world to surf).

His primary objective is to bring the highest-quality ingredients to the mass market. Laird identifies innovative ways to reduce costs and enable affordability.

Laird Superfood Creamers make it incredibly easy to make a functional latte at home. There is no need to pull out the coconut oil and blend it into your coffee, which can get messy quickly. With Laird Superfood Creamers you simply blend in a tablespoon or two to your favorite coffee, and you’re good to go! It creates a creamy and luxurious texture and offers a delicious flavor you’ll crave each morning.

Available in a plethora of flavors including Original, Turmeric, Cacao, Vanilla, and Chocolate Mint. Laird also recently released a Superfood Creamer featuring four power-packed functional mushroom extracts, Chaga, Lion’s Mane, Maitake, and Cordyceps. These creamers have caught on quickly in the health and wellness world, with notable fans including Joe Rogan, Michelle Wie, Joakim Noah, and Josh Brolin.

Outside of the amazing flavor and functional benefits, this creamer is also portable. You can leave it on your desk so you can always enjoy a functional latte at the office, throw it in your gym bag, or bring it in your carry-on to make the slightly-burnt airplane coffee actually taste amazing.  Laird Superfood Creamers make it possible to enjoy a functional, dairy-free latte wherever life takes you.

Laird most recently created Instafuel, an elevated instant latte that combines their Original Superfood Creamer with premium freeze-dried coffee and Hydrate, freeze-dried coconut water. They also offer a line of Peruvian coffees in a medium and dark roast with their latest addition to the collection: Coffee with Functional Mushroom Extracts!

Beet readers can try Laird Superfood for today for 10% off with code BEET10!

The post Founder’s Story: How Laird Hamilton Created Laird Superfood and It Took Off appeared first on The Beet.

For this recipe, we’ll be using the beautiful Classic Dutch Oven, provided by Kana, a company that sells amazing high-quality kitchenware at affordable prices. If you’ve never baked bread with a Dutch oven before, I would highly recommend it. The reason most artisan bread gets the texture it does is that it’s baked in a special oven that allows it to cook in its own steam. This can’t be done in a regular oven found in most households, but with a Dutch oven in hand, you’re able to recreate that same effect to make artisan quality bread without a fancy bread oven. The best part about this amazing Rosemary Garlic bread is you can make it from start to finish in under two and a half hours. So invite friends over for brunch and enjoy!

The post Rosemary Garlic Bread That You Can Make in Just Over 2 Hours appeared first on The Beet.

If you don’t already know, a frittata is traditionally made with eggs, think of it as a really thick omelet. To make it without the eggs, milk, or butter, we are going to be making a scrambled “egg” mixture using tofu with herbs and seasonings. The key to a perfect frittata is the skillet, which allows you to bake it in the oven. We love this one from Kana, which makes high-quality kitchenware at a fraction of the price that other brands charge.

The great thing about this recipe is you can customize the filling to include whatever vegetables you want! This is an amazing recipe to use any veggies you have in the fridge that you’ve been meaning to eat (and hate to waste). We’re going to mix in our tofu “egg” mixture with our fillings and bake it in a skillet to end up with one seriously epic vegan frittata.

The post Vegan Broccoli, Potato, & Mushroom Frittata With Tofu appeared first on The Beet.

Because nearly everyone has become a bread baker during quarantine, this 5.5 quart enameled cast iron Milo Classic Dutch Oven is the tool that every baker’s kitchen needs (and is sold at a better price than most). This incredibly versatile cooking vessel is ideal when it comes time to making soups stews, sauces, pasta, chili, and so much more. This classic Garlic Rosemary Bread is simple enough for a beginner but impressive enough to serve guests. Just pop the bread in the oven and a few minutes later you have a perfectly golden bread to serve alongside any dish.

For your main breakfast course, this Broccoli Potato Mushroom Frittata has all of the delicious savory taste with a twist. Instead of eggs, this recipe uses tofu for a crowd-pleasing, plant-based main course that everyone will love.

Read on for these two delicious dishes that will brighten your Sunday or any morning, and make it a special occasion. Purchase the Dutch Oven, the Skillet, or the parchment paper used in these recipes to ensure your kitchen is equipped for these masterpieces.

The post Your Best Sunday Brunch Recipes Are Here, Plus New Milo Cookware by Kana appeared first on The Beet.