Based on their findings, it would appear a polyphenol-rich diet can help improve intestinal permeability in older adults.

As their analysis showed, cocoa and green tea, for example, were positively correlated with butyrate-producing bacteria, which is great for the gut. On the other hand, cocoa and green tea were negatively correlated with zonulin, which is a protein related to intestinal permeability.

As the study’s lead author Cristina Andrés-Lacueva Ph.D. notes, “A higher intake of fruits, vegetables and foods such as those described in this paper provide fiber and polyphenols that could help counterbalance the damaging of permeability due to aging.”

Transitioning to a vegan diet comes with certain sacrifices. Whether the choice is made for moral or health reasons, it’s not always easy to say goodbye to some of your mealtime favorites (I’m looking at you, chicken quesadilla). And it can be made even more difficult when it comes between you and the traditions you’ve long shared with friends and family. That was the case for the author of the new cookbook Provecho, Edgar Castrejón, who worried his decision to go vegan in college would infringe upon his relationship with his family. As a proud first-generation Mexican American, he spent countless hours over the years in the kitchen with his mom, aunts, and grandmothers bonding over family recipes featuring meat-centric dishes that were a cornerstone of his culture. 

The mix of veggies like broccoli, kale, spinach, plus sea veggies allows this greens powder to provide essential vitamins and minerals. Jessica Cording, M.S., R.D., CDN, says it’s also a good way to aid digestion: “Because the organic veggies+ contains digestive enzymes, probiotics, and a little fiber, it can be a way to incorporate some gut-healthy elements into your day.”*

If you’re planning to opt for a mocktail, this mix works just as wonderfully with a few ounces of your favorite kombucha swapped in for the liquor portion (which will add extra gut-heathy probiotics to the party).

Because the formula is so simple, it’s actually really easy to adjust it to your tastes and to what you know works best for your body—while some people prefer the botanical feel of gin, others may opt for the more smoky flavor of mezcal or the sharpness of tequila.

While there are added benefits of working a greens powder into your cocktail, it doesn’t mean you’re negating the booze: “Just note, that doesn’t automatically mean your cocktail becomes healthy. A cocktail is still a cocktail,” says Cording. “From my perspective, it’s really about having a good experience and practicing moderation and safety when consuming alcohol.”

Make it even more Halloween-y by opting for a blood orange as your citrus component, or you could cut it with another citrus juice. Since this green juice cocktail takes only four ingredients to put together, it’s simple enough to whip up for any virtual shindig—and you’ll certainly be the toast of the party.

Let’s talk sandwiches: They might not be the first thought when you’re thinking of the ultimate weekday lunch, but this recipe hits all the right notes. The first key point, if you’re asking me, is that it’s a toastie—a warm sandwich with just a touch of melty cheese (in this case, parmesan). The second? Perfectly seasoned grilled veggies, that you can prepare indoors.

This sandwich is featured in Nordic Family Kitchen by Mikkel Karstad, and in many ways, is characteristic of classic Nordic cooking. The focus is on enhancing the flavor of the fresh, local vegetables. Plus it uses flatbreads and a sparing dose of cheese to really make the veggies the star.

With zucchini, eggplant, and peppers, you’re certainly accounting for a serving (or two) of veggies in this lunch. Packing your lunch with vegetables will help up your fiber intake and keep you full—what’s more, that bit of fat from the cheese will make sure you feel satisfied, too.

The intersection of iced coffee season with pumpkin spice season is a very special time—fall may be in the air, but it’s not yet the ideal temperature to switch over to hot coffees. (Excluding those of us who are iced-coffee-all-year or hot-coffee-no-matter-the-weather people.)

However, pumpkin spice beverages are often filled with flavored syrups, which mean 1) you can hardly taste the coffee and 2) it’s…full of added sugar. Instead, this year we’re DIY-ing this festive fall treat, with recipes like this one from Plant Food is Medicine by Nastasha McKeon, founder of Choice Superfood Bar and Juicery.

Starting with homemade vanilla almond milk (McKeon uses sprouted almonds for hers), cold brew, and a custom pumpkin spice blend, this frappé-y version of the fall staple keeps things healthy with whole ingredients—no processed syrups in sight.

In our busy world, it can be easy to slip into the mindset that eating is something to check off the to-do list three times a day. Amid meetings and notifications, we can forget that eating is a cause worth slowing down for. Because the reality is—eating isn’t a chore. We have a long-term relationship with food. And like all relationships, we want it to be healthy.

In a healthy food relationship, we have a say over the food we’re eating, not the other way around. It’s natural and normal to give in to cravings while still making conscious and nutrient-centric choices that give our body what it needs to thrive. And that’s where Reimagine Shape comes in. This herbal supplement, made with organic botanicals and hemp oil, helps us control our appetite and inspires better choices over what we want to eat.* 

At mbg, we often talk about clever tricks for filling our days with plenty of nutrients—like starting the day with a green smoothie or green juice, optimizing our go-to recipes, or even packing dessert with brain-supporting ingredients. But for a more steady influx of nutrients throughout these hot August days, may we suggest trying spruced-up ice cubes?

“Making herbaceous or citrus-infused ice cubes is another fun (and beautiful!) way to spruce up your water while keeping it cool,” shares registered dietitian Maya Feller, M.S., R.D., CDN. It’s one of the strategies she mentions for how she stays hydrated on even the warmest days—by making the hydration just a little more fun with flavor and color.

Now, hear us out: you may have tried the trendy tricks of adding citrus, herbs, or even edible flowers to ice cubes to boost the flavor of your beverages (or maybe for the aesthetics), but have you ever considered it could be a way to infuse your drinks—be it water, a juice, or maybe iced tea—with extra health benefits?

OK, I admit it: I’m totally one of those people who loves sneaking a spoonful of cookie dough before it hits the oven. A food safety hazard? Probably. Delicious? Absolutely.

Like so many of us (I know I’m not alone here), this cookie dough fandom started when I was a kid. I grew up in a pretty health-conscious household (think: more fruits and veggies, less sugary sweets), but on those special nights when baking cookies was on the agenda, I always loved sneaking some raw dough—much to my mom’s dismay. Now, as a health editor and well-being-aware adult, I regularly dream up ways to make more nutritious alternatives to so many of my favorite treats—and that includes cookie dough.

That’s why I was so thrilled when I started noticing healthier edible cookie dough products hitting the market recently. Not only are these products free of raw eggs and generally plant-based, but you’ll also find functional foods on their ingredient list (maca! vitamin C! baobab!).

I’m not the only one taking notice: nutritionist Frances Largeman-Roth, R.D. shared that she’s a fan of the promising trend, as well. “Garbanzo beans and pea protein are often in the mix, which is a great way to add extra plant protein to your diet,” she says. “Just keep your eye on the added sugars. Even ‘healthy’ cookie dough can become not so healthy if it’s overloaded with added sugars, including coconut sugar and maple sugar.”

Curious to give one a try? Here are some of the alternative cookie dough brands we’re drooling over at mbg—which we’re hopeful are just the beginning. Get ready to grab a spoon and dig in!

Summer means barbecues, and while you could stick to other condiments, there’s almost always a place for a good barbecue sauce. While healthy pre-made options are becoming easier to find, making it from scratch is a surefire way to know what you’re eating. And if you reuse packaging, it can be more mindful for the planet, too.

When we say this recipe is made from scratch, we mean it. Where some barbecue sauce recipe would have you start with canned tomatoes, you begin this recipe with fresh produce, instead. From there, you simply add some vinegar, coconut sugar, and spices to get a sweet, tangy sauce that’s oh-so-satisfying. Use it on anything from chicken to jackfruit to make a wonderful family meal for summer.