Fitness

Is Eating Pickled Foods Good For You?

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Red and white sliced vegetables

As the summer harvests yield bountiful amounts of zucchini, squash, cucumbers and tomatoes, it's tempting to take on a pickling hobby. However, to properly pickle foods, you need a pickling liquid made of vinegar or brine and, in both cases, lots of salt for preservation and flavor.


Since many of us are advised to eat less sodium for a heart-healthy diet, you might be wondering: Are pickles good for you or salt shockers? Registered dietitians share what you need to know about the pros and cons of pickled foods and how to enjoy them.

THE BENEFITS OF PICKLED FOODS

"Pickles are low in calories, fat-free and also impart some nutrients from the whole foods they're made with," says Tamar Samuels, RD. For example, pickled cucumbers are a good source of vitamin K, a key micronutrient for blood clotting and bone health, and kimchi (aka Korean-style pickled cabbage) is also a great source of vitamins C and K, folate and riboflavin.

Pickled foods fermented in a salty solution for several weeks like traditional dill pickles or sauerkraut are also an excellent source of probiotics. These "good" bacteria help support a healthy gut and immune system and are even linked to weight loss and cognitive health.

Moreover, for endurance athletes, the sodium could be helpful as some small studies show it can help reduce muscle cramps.

THE ISSUE OF SODIUM

One big downside to eating pickled foods is they tend to be high in sodium, says Samantha Cochrane, a registered dietician at the Ohio State University Wexner Medical Center. One medium sour pickle contains 786 milligrams of sodium — nearly 1/3 of the daily recommended sodium intake for most adults (no more than 2,300 milligrams), per the American Heart Association. As such, if you have a chronic health condition like high blood pressure, heart disease or kidney disease, or you're at risk for developing stomach cancer, your doctor may suggest you reduce or avoid high-sodium foods including pickles.

Another con is pickled foods can cause bloating due to the high-sodium content, which encourages water retention. If you're sensitive to pickled foods or need to watch your sodium content, you can always cut back on portion size and watch your overall sodium intake for the day by tracking it in an app like MyFitnessPal.

HOW TO PREP AND EAT PICKLED FOODS

Pickling freshly harvested fruits and vegetables is a great way to add flavor, crunch and variety to your plate. "The most important thing to consider when pickling foods at home is food safety," says Cochrane. To avoid foodborne illness, follow recipes exactly and use proper canning practices to prevent the potential growth of harmful bacteria.

For quick pickles, which are ready to eat as soon as they've chilled, bring a mixture of equal parts vinegar and water with salt and spices (like garlic cloves and whole peppercorns for a nice kick) to a boil, pour the mixture over your veggies and refrigerate them in a tightly-covered container like a Mason jar, says Samuels. Then, make sure to eat them within two weeks, per the Center for Food Safety. If you're interested in making fermented pickles, follow this guide.

THE BOTTOM LINE

"As long as your diet doesn't bar high-sodium foods, it is possible to enjoy pickled foods in moderation as part of a balanced diet," says Cochrane. To keep portion sizes in check, try them as a snack, side or condiment to spice up healthy meals. Try chicken tacos with pickled onions, banh mi sandwiches with pickled carrots, a stir-fry with kimchi, or the classic: a burger with a whole-grain bun and pickles.

Benjamin

Welcome to the start of something awesome

It all started with a pair of sweatpants. They were gray, shapeless, two sizes too large, with my company’s logo printed on the left hip—a gift given out at our 2019 holiday party. I couldn’t resist sinking into their cozy warmth every chance I got. After three months of enjoying them on weekend bodega runs, they became a much more permanent part of my wardrobe when the pandemic hit. With nowhere to go, I couldn’t muster up the energy to wear anything else.

My sleek leather pants and cool vintage Levi’s only reminded me of how life as we knew it was over.In the grand scheme of things, this was not a problem. I had my health, my family was safe, and I could easily work from home—it was a privilege to have enough time and energy to even briefly think about clothing. But by April 1, 20 whole days into my quarantine, it felt like I’d been wearing sweats forever. That’s when I had an idea.

I’m a novelist, and at that point, I was 60 pages into writing a murder mystery. I abandoned that project—it was too depressing—and cast around for another topic. Sick of my aforementioned sweatpants, I wanted to dive into a glamorous world. I imagined my new protagonist would be a fashion stylist. (This was truly the very first character detail I came up with.) I missed live music and all the other fun New York City has to offer, so I decided her love interest would be a musician, and they’d have date nights at all my favorite restaurants and bars. I craved travel, so there’d be chapters set in Portland and Miami. Most of all, I wanted to hug my grandparents, so I dreamed up a fabulous matriarch. Two years later, that book hit shelves. It’s called Meant to Be Mine, and it’s about a woman who knows the exact day she’ll meet the love of her life, thanks to a prophecy from her eccentric grandmother.

Student cat today

brown tabby cat on white stairsPhoto by Alexander London on Unsplash


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Meant to Be Mine' by Hannah Orenstein

One of my favorite parts of writing the book was constructing a fictionalized version of New York’s fashion industry. I knew the subject fairly well, thanks to years of interning for fashion magazines and a womenswear designer, as well as reporting on fashion week. I’ve spent my entire career as a writer and editor for lifestyle publications in the city—so while I’m not a fashion industry insider, I’m pretty adjacent. Still, I wanted to learn more, so I started my research.

To flesh out stylist Edie Meyer’s world, first I called Audree Kate López, a stylist living in Manhattan, to get the scoop on what her career looks like behind the scenes. We had crossed paths early on in our careers when I was at Seventeen and she was at Redbook. I’ve been a fan of her work ever since. She has such a knack for styling vibrant, fresh, very New York looks that embody the energy I wanted readers to feel while reading my book.

She told me about the time she styled a pop star with such long, unwieldy nails, she couldn’t put on her own underwear. She talked about a gig styling a rapper who insisted on having lobsters delivered to the set of his photoshoot. Off-camera, López cringed as lobster juice dripped all over the expensive pants she was wearing. I couldn’t resist putting both of those stories in the book. She also considered descriptions of my characters and recommended brands they should wear. (For Edie herself, vintage Versace and Valentino from her grandmother’s closet paired with chunky Lulu Frost jewelry.)

I also used my own experiences in magazines as inspiration. Pre-2020, I went to lots of press previews, which strike me as such a quirky element of the industry. The guests were often familiar to me—typically people who held my same job title at other publications. I could count on there being copious amounts of wine and cheese, and I was always tickled by the unusual perks publicists offered to get busy writers and editors in the door. (I’ve received everything from a dance class led by the Rockettes to Beyoncé tickets.)

In Meant to Be Mine, Edie goes to a press preview and air-kisses the guests she knows: fashion editors, Bachelor contestants-turned-influencers, and “Frank, who does not work in fashion (or seem to work at all), and yet somehow makes an appearance at more industry parties than any of us.” (Don’t we all know a Frank?) She enjoys the brand’s signature cocktail, and after viewing the clothes, listens to a “fireside chat by a renowned career coach,” because what else would a brand specializing in great suits do?

To download your copy of
The Great Report
2020 Global Report Sheet

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If there's anything that cutting our own hair in quarantine taught us, it's that we're always up for new adventures. As the trees start shifting from green leaves to red, orange, and yellow, the transition between seasons makes us want to change our hair color, too! Summer hair is all about electric color while winter has a bit of edge, and fall hair is the perfect in-between. A little bit bold, a little bit cozy, and very chic, these hair trends will last you until way past Thanksgiving.


Warm copper is a great color for fall that goes with every hair texture and cut. Tones of deep brown or amber keep it from being pumpkin orange. Focus on keeping your hair moisturized to let the color really shine.


Focus on keeping your hair moisturized to let the color really shine. Focus on keeping your hair moisturized to let the color really shine.

women running on race track during daytime Photo by Matt Lee on Unsplash

Incorporate highlights to lighten the overall look and provide some dimension. This is also a great way to bring summer to your fall hair.