10 Foods That Fight Flus And Colds

by Kellie Davis

Last updated: Dec 29, 2014

Nothing derails your training like illness. Stay in the gym this winter by consuming these 10 immune-system-supporting foods.

The old adage "prevention is the best medicine" is especially true during cold and flu season. By "prevention," though, I don't mean locking yourself up in your house with a bottle of disinfectant for the next three months. That just sounds terrible.
Instead of hiding from everyone who could hack or sneeze on you, beef up your pantry and fridge with immune-boosting fare! These 10 incredible foods are packed full of nutrients that give you awesome bug-battling and virus-fighting superpowers.
The next time you're in the grocery store, fill your cart with these ingredients and start using your nutrition to aid your immune response and increase your vitality!

1 Homemade Bone Broth

Nope, bones aren't just for the dogs! Bones, marrow, and cartilage boast beneficial nutrients such as calcium, magnesium, phosphorus, silicon, sulphur, and iodine. When cooked, the collagen in bones breaks down and, as it cools, turns into a protein called gelatin. Although gelatin is not a complete protein, it contains several important essential and nonessential amino acids, including arginine, glycine, and proline.

Bones, marrow, and cartilage boast beneficial nutrients such as calcium, magnesium, phosphorus, silicon, sulphur, and iodine.

The Rx

Store bone broth in your fridge. When you want some, heat it up and sip it from a mug, like coffee or tea. I recommend 8 ounces per day to keep viruses at bay.
For an extra health boost, add some of the other ingredients on the list like garlic, onion, and ginger to your broth.

2 Garlic and Onions

These odoriferous bulbs may not be the best thing before a good-night kiss, but garlic and onions have long been touted as immune boosters. In a double-blind study published in "Advances in Therapy," volunteers who received a daily garlic supplement were less likely to get a cold, and recovered faster if they became sick.
Consequently, the placebo group recorded more sick days and had a significantly longer duration of symptoms. Allicin, the chemical compound that gives garlic its pungency, has been shown in studies to increase the body's ability to ward off bacteria and viruses.

The Rx

Garlic and onions add incredible flavor to all of your dishes. Keep a small container of chopped garlic and onions in your fridge. Sauté a handful for your morning omelet or add it to your steak dinner.
If you're bold, consume two raw garlic cloves per day to boost your immunity. If you're worried about garlic breath, eat an apple to neutralize lingering odors.

3 Citrus fruits

American chemist Linus Pauling taught us that citrus fruits are not only a tasty snack, but that they contain high concentrations of vitamin C, which can help ward off common colds. A 2006 Japanese study published in the "European Journal of Clinical Nutrition" showed the risk of contracting three or more colds over a five-year period was reduced by more than 60 percent when subjects ingested 500 mg of vitamin C per day.

Enjoy a grapefruit with your breakfast; include red and yellow bell peppers or broccoli with your lunch or dinner; or snack on oranges, strawberries, or kiwi.

The Rx

Enjoy a grapefruit with your breakfast; include red and yellow bell peppers or broccoli with your lunch or dinner; or snack on oranges, strawberries, or kiwi.

4 Ginger

Ginger contains potent chemicals called sesquiterpenes, which target stuffy noses and works to suppress coughs. In a study at the College of Medicine at Kaohsiung Medical University, researchers found that ingesting fresh ginger inhibits the attachment of rhinoviruses to cells and also promotes the secretion of antiviral chemicals to help fight viruses found in mucus membranes.

Ginger contains potent chemicals called sesquiterpenes, which target stuffy noses and works to suppress coughs.

The Rx

To keep ginger fresh, store it in a resealable bag with all of the air pressed out. Only peel what you plan to use that day; otherwise, keep it whole. Shave a teaspoon of fresh ginger into your tea, serve it in stir-fry, or chew on it after dinner to aid in digestion.

5 Fermented Foods

Yogurt, kefir, pasteurized pickles, kimchi, and kombucha are not only fun to say three times fast, but are also packed with probiotics. Probiotics are good bacteria that play an important role in balancing your body's microbiome (the trillions of microorganisms that shack up in your body). These healthy bacteria help balance your digestion, immunity, and metabolism.

The Rx

Use caution when buying fermented foods. Buy fermented dairy that is low in sugar. All of your live culture foods, including pickles and cabbage, should be purchased from the grocer's cooler. Many health food stores offer fermented foods from local companies, allowing you to trace the footprint of where and how your food was made.
One serving of Greek yogurt or fermented vegetables can provide far more beneficial bacteria than a probiotic supplement.

6 Cold-water Fish

Fatty fish such as tuna, salmon, and mackerel are rich with omega-3 fatty acids, which suppress inflammation. In a recent study published in the "Journal of Leukocyte Biology," researchers found that fish oil rich in DHA increases B cell (a white blood cell) function and select antibody production, aiding in the fight against invasive bacteria.

Eat 7-10 ounces of fatty fish per week.

The Rx

Eat 7-10 ounces of fatty fish per week. If you're concerned about mercury levels, remember that the health benefits of eating cold-water fish far outweigh the slight risk. Play it safe by avoiding canned tuna.

7 Sweet Potatoes

This bright orange root vegetable is a staple in many a gym enthusiast's diet. But sweet potatoes aren't just a good source of workout fuel.
Sweet potatoes are rich in beta-carotene—the reason for the bright orange pigment—which may increase T cell function. This may allow you to ward off infection faster.

The Rx

Keep cooked sweet potatoes in your fridge so you can grab them at any time. Add them to your morning meal, throw them in a stew, or serve them as a side to grilled chicken (aim for 150-200 grams).

8 Mushrooms

The fungus among us (the kind found in your produce section, not on your shower walls) is a great ally in the fight against pesky respiratory viruses.
Button mushrooms and other shroom relatives increase the production of antiviral proteins to kick out foreign microbes that cause common colds and the flu.

The Rx

Serve mushrooms as a side dish or salad topper. Wash them thoroughly prior to eating. The brown stuff you see in the container isn't dirt. Store mushrooms in a plastic container wrapped with plastic wrap. Poke small holes in the top for aeration.

9 Brazil Nuts

Like tuna, Brazil nuts are a great source of selenium. Selenium is a trace mineral that boosts the production of cytokine—proteins that support the immune system—and helps your body respond to bacteria and viruses that invade during cold and flu season.

The Rx

Brazil nuts offer a megadose of selenium, so you don't need many. Eat 3-4 nuts per day along with your regular meals to help protect your health.

10 Pumpkin Seeds

Pumpkin seeds have long been praised by nutritionists for their high zinc content. Zinc is a mineral shown to reduce the duration of a cold and improve immune function. But zinc isn't the only superstar nutrient found in these bite-size salad toppers.
Pumpkin seeds are plentiful in the antioxidant department, containing high levels of manganese and a wide variety of vitamin E forms. Additionally, they contain 5 grams of protein per 1 ounce serving.

Pumpkin seeds are plentiful in the antioxidant department, containing high levels of manganese and a wide variety of vitamin E forms.

The Rx

If you aren't in the habit of roasting your own seeds in the oven, purchase pumpkin seeds that have the shell on. Though the shell itself has little zinc, the husk between the shell and kernel is packed with nutrients.

References

1. Udenigwe, C., & Aluko, R. (2012). Food Protein-Derived Bioactive Peptides: Production, Processing, and Potential Health Benefits. Journal of Food Science, 77(1), R11-R24.
2. Josling, P. (2001). Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey. Advances in Therapy, 18(4), 189-193.
3. Van Duyn, M. (2000). Overview Of The Health Benefits Of Fruit And Vegetable Consumption For The Dietetics Professional Selected Literature. Journal of the American Dietetic Association, 100(12), 1511-1521.
4. Shobana, S., & Naidu, K. (2000). Antioxidant activity of selected Indian spices. Prostaglandins, Leukotrienes and Essential Fatty Acids, 62(2), 107-110.
5. Parvez, S., Malik, K., Kang, S., & Kim, H. (2006). Probiotics and their fermented food products are beneficial for health. Journal of Applied Microbiology, 100(6), 1171-1185.
6. Deckelbaum, R., & Torrejon, C. (2012). The Omega-3 Fatty Acid Nutritional Landscape: Health Benefits and Sources. Journal of Nutrition, 142(3), 587S-591S.

Inside the World of Mary Benson, London’s Young Glam-Rock Label

Wham, glam, thank you, ma’am! Back in February, Mary Benson, one of the three participants of Fashion East’s Fall ’15 class, made a winning case for the power of a little stardust. The designer, who cut her teeth with an internship at Alexander McQueen, served up a collection that dazzled with its playful, Technicolor debauchery. Among the metallic “stained glass” prints she’s made her signature were a spray of gold coins and a fawn vomiting up rabbits or the word gorgeous—some kind of fairy-tale acid trip gone deliciously wrong. There’s a certain Westwood-y verve to Benson’s clothes that felt well served by her presentation format, a fantastical punk tableau where models lounged rakishly in face paint amid neon signs. “I really wanted to make a statement and create some kind of wild dream collection,” said Benson, “so it was a great platform to show people my work and to give my audience the most lurid introduction to my world.”

Her world is surely a compelling one, and for all its fantasia it is grounded in wearable silhouettes (sweet peplumed tops and spruce tailoring) and some decidedly real stuff. Per Benson: “[My aesthetic is] lively and feminine, dreamy and illustrative, surreal, melodramatic, a bit strange, and, most important, it’s extremely personal, as the majority of my inspirations are of dreams and feelings, however good or bad, weird or wonderful.” That vision is one that has resonated with style stars from Rita Ora to London nightlife icon Princess Julia. When asked what A-lister she’d most like to see in her pieces, Benson’s response of Jennifer Lawrence comes as a bit of a surprise. But while the brand’s bold looks are a far cry from J-Law’s often demure Dior, there’s no doubt a certain kindred sensibility between the no-holds-barred starlet and the designer’s vision. (For our money, the label’s stage-ready flair and keen mix of darkness and light seem almost tailor-made for FKA twigs.)
While for now you’ll find Benson’s designs exclusively at ShowStudio’s London concept shop Machine-A, a new batch of stockists is forthcoming for fall.

  

Shop Natasha Poly’s Chic Seafaring Look

The only logical thing to do in this heat is hop on a boat, and one scroll through our Instagram feeds revealed just how many friends, celebs, and models are doing just that. Natasha Poly snapped this photo in Saint-Tropez, where she’s clearly embracing the nautical theme with marinière stripes, gold jewelry, and ocean-soaked hair. If we can’t decamp to the South of France, we’ll at least be dressing the part from the comfort of our desks—beachy waves included. Shop the look with our picks in the slideshow.
Psst…did you hear? This fall, all of the fashion, trend, and beauty coverage you love—plus so much more—will move to a new home at Voguerunway.com.

Exclusive: Mansur Gavriel Debuts Two New Styles

Considering that Mansur Gavriel’s Bucket Bag caused something of a revolution in the handbag market, one can only imagine what the two new styles the brand is revealing in its Fall lookbook will do. Called the Lady Bag, a roomy satchel with a shoulder strap, and the Crossbody, a smaller flap bag with a rounded bottom, the pieces are targeted to two very different spectrums of MG’s clientele—you could imagine a woman carrying all her needs for a day at the office in the Lady, a teen packing her lip balm and sunscreen into the Crossbody before heading out to a concert. Truthfully, you’ll have a hard time resisting either in the brand’s new lookbook, which sets its newest styles against brightly colored, delicate floral arrangements. 

You won’t have to wait long to get your hands on these styles, or the rest of MG’s oeuvre, either. The brand plans to restock its e-store next week on July 28, giving those with quick hands the opportunity to scoop up a Mini Bucket, Crossbody, or Tote without spending months on a waitlist. See all those styles and more in Mansur Gavriel’s new lookbook, above, and brace yourself to shop your favorites next week. 

Trends / Accessories:

Would You Wear Rick Owens’ Bare-It-All Tunic?

In spite of its wealth of shirtless male models, New York Fashion Week: Men’s lacked the revealing spirit that anchored the Fall womenswear shows. That doesn’t mean the fun is over for the guys, however. Rick Owens’ draped tunics for Fall, shown on the runway sans pants, are available to pre-order on the brand’s e-commerce site. 
Whether customers will style their tunics akin to those in the show or go a more reserved route by adding trousers is still yet to be seen. But if the models who bared all on the runway—Jascha, Tomasso, Ryan, and
Ben—have anything to say about it, going nude is worth a try, especially when you’re clad in Rick Owens. Hear their takes below.
How did you feel walking down the runway partially nude?
RYAN: I felt completely fine about the looks; you couldn’t really see much when I was moving, so I wasn’t nervous about how I may have appeared. It was a Rick Owens show, so I knew that I wasn’t going to be a joke…I think I felt confident after the show. Being someone who was somewhat not body confident, it was empowering; however, hearing an audible gasp from the audience was a little enjoyable.
JASCHA: I was fine. I had fun. I took it as a challenge. In my teens, I had a lot of complexes because of being skinny. I even didn’t want to be topless at beaches back then. Today I am totally confident with my body.
TOMASSO: I felt comfortable and confident, which is also due to the great professional attitude backstage. And for the walk itself, I almost forgot about it until I noticed some women pointing their fingers at my crotch…but, yeah, it was just exciting to do something like that on the runway.
Do you think it is different for male models to walk nude on the runway? 
T: I don’t think there is a big difference for the models themselves, but the reactions to the January show showed that the public is completely used to seeing semi-nude women in television, advertising, and so on, but to see a penis was a big deal. So in the end, yes, there may be a difference, but there shouldn’t be one.
Were you shocked at all by the reaction from the press and fashion community? 
T: I wasn’t surprised by the reactions; maybe it is perceived as normal for women to appear semi-nude, but it is good to bring nudity to male domains, too. After all, the fact that we are still talking about it several months later shows how big the gender gap is in this context and how provocative it was to the public to see a little bit of penis here and there. As far as I’m concerned there shouldn’t even be such a big discussion about it, but apparently there is some work to be done on this matter and on how the public reacts to nudity. Finally, we are all created equal and it shouldn’t be shocking to anyone to see what you already know is there by nature.
R: I was honestly shocked by the reaction, I thought it wouldn’t be a big deal at all, but obviously I was wrong. It was quite daunting afterward, with constant questions from friends and family asking if that was me or not when they saw pictures. I think it was a great thing that shocked and shook people up, and that is quite a rarity in 2015, especially with my generation, which seems to have seen and done it all. It gives hope that new things can still happen, and that we are now not so stagnant culturally.
BEN: Well, my circle stopped talking about it a while back, so I’m not confronted with it in my daily life, but [the reactions] were fun.
Would you ever appear nude on the runway again? 
J: I don’t know. I’d check in more before confirming. I was very “lucky” with my outfit. I felt very sorry for the guy who was shown in the press mostly with an unfavorable picture.
T: Sure thing I would. It was a lot of fun to be part of that show, and I only got positive feedback from my family and friends. Also, it was a great self-confidence booster.

The Woolmark Prize Announces Its U.S. Winners

The winners of the USA regionals for this year’s International Woolmark Prize have been announced: Tanya Taylor for womenswear and Siki Im for menswear. Other nominees included Chris Gelinas, Kaelen, Nellie Partow, and Novis for womenswear, and Cadet, David Hart, Lucio Castro, and Thaddeus O’Neil for menswear.

“I can’t believe this; I have never won an award in my life,” Taylor told Style.com right after last night’s ceremony at Milk Studios. “And my husband has a ton of trophies from when he played hockey, and now I finally have one to compete with him. And this one is a pretty good trophy to have.”

Not only did Taylor and Im take home trophies—they also won $50,000 cash prizes, which both designers plan to put straight into wool and knitwear R&D. Taylor mentioned how this award will help her company keep knitwear production New York-based. “It can be cheaper to produce elsewhere, even places like Europe, but it’s the best to just hop on a train and go check on the stitches, the quality, and control all here in New York,” she said.

The Woolmark Prize differs from other fashion competitions in that it demands each designer present looks made from at least 80 percent wool, and the highest scores go to those designers who use wool in innovative ways. Im was intrigued by wool’s molecular structure and how that translates to body-heat conduction for year-round use, as well as anti-bacterial properties to combat body odor. “What really got the judges was how much Siki marches to the beat of his own drum,” said Woolmark’s director of the Americas, Michelle Lee.

Lee added that Taylor’s exploration of color—which weights of wool can handle which saturation, in which hues—was what sealed her position as victor. “Everyone thinks wool is dark, scratchy, heavy, only for winter,” Lee joked. “But you can do anything with wool, especially wear it all-year-round. This prize is about countering those perceptions.”
Psst…did you hear? This fall, all of the fashion, trend, and beauty coverage you love—plus so much more—will move to a new home at Voguerunway.com. 

 

Taylor Hill on Victoria’s Secret, Karl Lagerfeld, and Her New Movie Role

For decades, models were typically divided into one of two categories: high fashion or commercial. One group of girls went on to walk edgy designer shows and appear in independent magazines, while the other chose the less prestigious but more lucrative path of catalog work and a slew of mainstream clients. In recent years, the lines between these two markets have been blurred, and 19-year-old Taylor Hill is at the forefront of this movement. She trades shoots with Karl Lagerfeld with appearances as a Victoria’s Secret Angel, while sharing the experiences with her 736K fans on Instagram. Catching up with Style.com, the rising star talks getting scouted at 14, the perks of being an Angel, and why she’s headed to the big screen. 

Unlike most models, you were scouted with your entire family, how did that happen? 

I was 14, and my current mother agent, who was also a photographer, scouted me and my entire family at a dude ranch. We never owned horses, but my sisters rode Western-style. We were riding horses there, and it’s a popular place for photo shoots, so my mother agent was shooting there. I was scouted, as was my little sister. My older sister is 5'4", so she’s too short, but he wanted her to do acting. She wants to be a photographer, so she was like, “No.” 

Beginning at 14 has to be daunting. How did you handle the business side at that age?

It was kind of crazy. My mom traveled with me everywhere I went, because I don’t know how people do it alone. I was in a different city every other week, and I was balancing going to high school, and it eventually got to the point where I couldn’t do both. So I had to decide modeling or going to school, and I thought that school would always be there, so I graduated high school at 16 and started full-time modeling.

The whole [experience] was shocking: I stayed in crappy apartments, saw some of the ways people got scammed with false listings. That whole thing was surreal. Coming to New York with all the people—and I’m from the middle of nowhere, where we have 10 acres of land and the mountains—it felt claustrophobic. I kept thinking, “Where’s the sky?”

Do you regret starting so young? 

No, because I think it comes down to the opportunities you’re presented with. As a model, especially at a young age, the opportunities you get are amazing. By the time I’m 30, I could have the opportunity to start my own company and segue into being a businesswoman. I think that’s cool because a lot of people go through college, and they don’t get to start something until they’re 40. The little jump-start I was able to get is cool. 

How did your Victoria’s Secret career begin?

I started with Pink. I went in for a casting, and I met Christina Thornton when I was 16, and she was like, “How come I’ve never met you before? How old are you?” I was too young at the time, obviously, but they knew who I was from the age of 16, and then four months after my 17th birthday, I was booked on my first job for Pink. I did their sleepwear, and I did their lounge for probably six months, until the show, and then after my 18th birthday I booked the fashion show. 

Ed [Razek] was just shocked that I could handle it, with how young I was. He’s told me personally with all of the Angels, he wishes he could’ve started with them younger so he could’ve had more time with them, and he loves all the Angels, they’re like his daughters. He’s said, “I saw something special in each and every one of you, and I wanted to snag you before anybody else did.” And to me, “I didn’t see any purpose in sitting around and waiting for three years for you to go do other stuff with other people and then book you.”

Has being an Angel impacted the type of high-fashion work you do? 

I think being a Victoria’s Secret Angel gives you a higher [profile] than most girls. They respect you more when you do go-sees, and you’re able to have more of a relationship with the designers, because they see you in a different way. It’s interesting to be doing both now; in a way, I’m meeting them all over again. I walk into rooms and people are like, “How come I’ve never met you?” I’m like, “You have. This is my sixth season I’ve auditioned for this show.” It’s just funny because now they recognize me. Donatella Versace asked me, “How was the Victoria’s Secret Fashion Show?” Inside I’m thinking, “She knows my name!”

You’ve been working with Fendi and Chanel a lot recently. What was it like working on Fendi’s resort lookbook? 

It was really fun; I love Fendi. They’re amazing people. I love Charlotte Stockdale, who’s the main stylist. When we were shooting resort, it was a lot of looks over two days and we shot a video, but it didn’t feel like work. Charlotte said to me, “I feel so bad you have to stand for this long.” I’m like, “Girl, I’ve been through it all—this is nothing.” I kind of give credit to starting out young and doing so many jobs and so many outfits for no money: I was not getting paid at all or getting paid with gift cards. Now to work with a client like Fendi or Chanel, it feels like all of that was worth it and I appreciate being there. I get on set, and I’m ready to work. 

I love their clothes, too; at the Fendi show, I loved my outfit. I thought it was one of the best outfits in the whole show. I was obsessed with it, I even jokingly asked Charlotte if I could keep it and she’s like, “That’s $30,000—I can’t just give it to you.” Damn it! I’ll be saving for it; I’m coming for you!

How was the experience of working on Nicolas Winding Refn’s new film The Neon Demon? 

Honestly, I didn’t ever really think about acting. I never really thought it was my thing, but when I was offered the chance, I wanted to see what it would be like. When you see how much work goes into just a few minutes worth of script, it is eye-opening. We shot one scene the entire day, and I only had four lines, but they have to get every angle and make sure the light is perfect, the sound, each detail. It was a cool experience because you don’t realize how much time and effort goes into making a movie. I think in the future, it’d be fun to dabble more. I don’t know if I’d want to do leading roles or anything, but like what Rosie Huntington-Whiteley is doing. She was great in Mad Max!

Audi A8 3.0 TDI Quattro

It's perfectly common to go on about headlights when a car gets a facelift. Usually they change shape. The A8's haven't - not much, anyway. But the A8's engineers and designers talked about them for half an hour. Then returned to the subject later. And I can see why. All A8s now get LED headlights, but that's not so unusual. What is unique are the optional adaptive ones. They work with an onboard camera and shine a pattern of light - generated by switching a bank of differently aimed LEDs - that avoids dazzling any vehicles oncoming or ahead but shines at full-beam height and intensity in other directions. For anyone who does much night driving where there aren't street lamps, it's a transformation.

But there's another reason the A8 folk spent ages telling me about the headlamps. There really wasn't a whole lot else to talk about. Visually, you'd barely even call it a facelift. More of an eyebrow pluck than an extreme makeover. That said, I'm transfixed by the new LED front indicators, a bank of them that sweeps outwards like a Mexican wave, rather than just flashing on and off.

Under the skin, though, there's a bit more action. All engines get a slight power lift - nothing worth making a fuss of, but nice to have - and better economy, too. Useful to wriggle under tax thresholds. The V6 diesel is now 258bhp. There's also a stonking, if expensive, V8 TDI at 385bhp.
The V6 TDI is really all you need, of course, and is barely clearing its throat in normal traffic. But its voice does get a bit hoarse when you lean on the performance. I had more fun in the 3.0-litre supercharged petrol, which has lovely lag-free pick-up and a sweet desire to rev. It drinks a little more, though.

Also new is all-electric power assistance for the steering, with the option of speed-dependent active-ratio variation. But I never quite knew how much turning I had to do, and kept being foxed into correcting my inputs. Feathery weighting and poor feel don't help. Otherwise, it's a fleet-footed and securely grippy car, thanks to the adaptive air suspension and quattro drive.

And it's gorgeous on the inside. No one builds more solid-feeling cabins, and the quiet good taste is a contrast to the lush bling of the new Mercedes-Benz S-Class. Trouble is, all Audis are like that, so you do end up thinking, "Why not just buy an A6?"

Paul Horrell

Verdict: Sportier and simpler than an S-Class. Quattro drive an asset, but ride and silence not the best in class.

Stats: 2967cc, turbodiesel V6, 4WD, 258bhp, 428lb ft, 47.9mpg, 155g/km CO2, 0-62mph in 5.9secs, 155mph, 1955kg, £65,005

Audi A3 Cabriolet

After a few miles in the new A3 Cabrio, I'm moaning to myself that it isn't as sharp and involving to steer as the rather excellent current-generation A3 hatchback. But really I ought to get over myself. The old A3 wasn't a very sharp car to drive, so when they did a cabrio version, its further dose of vagueness didn't matter. We enjoyed it for what it was - a pert and well-made little cruiser. So in appraising this one, we need to realise it's better in every way than the old one, a car we quite liked. If it doesn't drive quite as sensitively as the new hatch, well, it's still acceptable for what it is.
Remember, the new MQB-based A3 range isn't straightforward - the three-door has a shorter wheelbase than the five-door and saloon, and the saloon has more rear overhang too. The new Cabrio is another combo again: the short wheelbase but the long overhang. In other words, priority goes to torsional stiffness and boot space, but the backseats are pretty cramped. Though longer than the old Cabrio, it's up to 60kg lighter, because all A3s have a fair bit of aluminium in them now.

As usual, Audi glammed-up the jewellery. The windscreen frame is aluminium, the lights twinkly, the optional B&O speakers framed in LED swooshes. Roof up, your thermal and acoustic insulation from the rude world outside is to all intents and purposes as good as the hatch. Roof down, at motorway speed, you'll want the blocker net raised (which proscribes the rear seats) and the windows up, or it gets blustery. The rest of the time, it's fine with everything lowered. Options include warm-air neck blowers beneath the headrests. Come a cloudburst, the roof shuts itself in 18 seconds, but if the lights go green in the meantime, it'll keep closing up to 30mph - nothing new, but nice to have.

Generally, the body is rigid except over despicable bumps. Any lack of stiffness versus the hatch shows mostly as a want of feel in the steering. Otherwise, it drives neatly. The 1.8 petrol gives you warm-hatch performance without stressing the chassis and still sounds suitably hushed. The keen little 140 TFSI will probably be plenty, is the lowest company-car tax version in the range, and starts under £26k. Fine, because the diesel version is grumbly with the roof down.

Paul Horrell

The Numbers
1798cc 4cyl petrol turbo, FWD, 178bhp, 184lb ft, 48.7mpg, 133g/km CO2, 0-62mph in 7.8secs, 150mph, 1430kg, £32,420

The Verdict
Nicely crafted thing for wafting about in. Works well when the weather turns against you too. If you want sporty, go elsewhere.

Audi S6

May we present the mildly refreshed S6, Audi's sub-RS performance saloon that's been treated to a raft of mild upgrades for added oomph.

Changes to the standard A6 (left) carry across to this car, but the S6's engine has been uprated by 30bhp. That means the wonderful 4.0-litre twin-turbo V8 - as used in the Bentley Continental GT, don't forget - produces 444bhp and 406lb ft of torque, put to good use by a 7spd twin-clutcher and four-wheel drive.

The chassis remains the same, and so while it's faster than before, it remains a cool, understated, thunderously fast saloon car that's mostly fuss-free. It has a hugely grippy chassis that handles its mass well, coupled with that regular Audi trope of artificial but accurate steering.

Spec the sports exhaust, and it returns a metallic rasp that's quite delightful. Naturally, it comes with an impeccably appointed interior too, now better than ever, thanks to infotainment upgrades.
It's faster and cheaper than a BMW 550i M Sport saloon, but the Beemer's more involving, yadda yadda yadda - you know the score. The Audi makes a great case for itself, though, if you want comfortable, crushing pace with a bombproof interior.

Vijay Pattni

The Numbers
3993cc, V8, 4WD, 444bhp, 406lb ft, 30.7mpg, 214g/km CO2, 0-62mph in 4.4secs, 155mph, 1895kg, £56,000

The Verdict
Crushing pace and - configured in the right way - comfortable too.

Audi A6

This is the mildly facelifted Audi A6 with a highly economical four-cylinder diesel engine and front-wheel drive. One to file under the ‘dull but worthy' file, you will no doubt agree.

You'll have to pay attention then, to spot the mild upgrades: the headlights (xenons as standard for the UK), air inlets, bumpers, side sills, rear lights and exhaust, as well as the ‘singleframe' grille, have all been subtly tweaked. There are new trim options too, changes to the MMI interface and acoustic glazing for the windscreen and front windows. As ever, the interior layout and quality remains without equal.

It's the drivetrain, though, that's of primary concern here. Audi has ditched the CVT slushbox in all FWD A6s and replaced it with the 7spd dual-clutch S tronic gearbox; the main cause behind the extra fuel economy and lower CO2, thanks in part to a coasting function.

The stop/start system has also been tweaked, which means if you opt for the entry-level 2.0-litre TDI ultra, you get an extra 3.1mpg (now 67.3mpg) with CO2 emissions dropped by 5g/km to 109g/km. Yep, that's the kind of margin here.

That 2.0-litre diesel is an affable unit, too. As with most four-cylinder diesel engines, it's grumbly when you've got your foot pinned to the floor, but offers performance of a punchy nature, and settles into a nice, quiet, relaxed canter once up to speed.

Combined with the A6's standard handling nuances - inert, accurate steering, comfortable suspension if you configure it right - it's an incredibly easy car to live with. Should you be so inclined, you could do big miles in a car like this.

Naturally, we'd advise you to opt for the bigger, 3.0-litre V6 engines on offer if you're adamant about buying diesel, because they're more powerful and quicker. The 268bhp version of this engine is the one with the most change: up 25bhp and down 16g/km of CO2, it's a stonkingly fast car. Go harder still, and you'll want the 318bhp BiTDI. It's a superb engine with Herculean reserves of power and torque.

There's much to recommend, and it's a beautifully appointed car. Yet it still lacks the driver sparkle offered by the BMW 5-Series.

Vijay Pattni

The Numbers
1968cc 4cyl, FWD, 188bhp, 295lb ft, 67.3mpg, 109g/km CO2, 0-62mph in 8.2secs, 144mph. 1660kg, £33,485

The Verdict
The A6 is a classy, understated saloon. It's confident but lacks sparkle.

Audi A3 e-tron driven

How's this for a line-up? Audi offers the A3 as a 2dr cabrio, 3dr or 5dr hatch, or 4dr saloon, as a manual or auto, front- or all-wheel drive, petrol or diesel. And now this: the plug-in hybrid e-tron, ironically only available as a 5dr Sportback with front drive and an S tronic 'box.

Want yet more choice? Try the myriad driving modes offered by this petrol-electric e-tron, which melds a 148bhp 1.4-litre turbo petrol engine with a 99bhp electric motor, shoehorned into the gearbox itself. Total system power is a VW Golf GTI-nudging 204bhp and 258lb ft, a good deal of which is on demand instantly, thanks to the electric motor.

Electric-only mode offers up 31 miles or 80mph in theory, though it hates bitter winter weather. Our fully charged test car was travelling about 11-12 miles on e-power alone. You maximise urban range with Hybrid Hold mode, which saves the batteries for when you're shuffling in traffic, while best-of-both-worlds Hybrid mode combines the two power sources, and Hybrid Charge mode uses the engine to charge up the battery on the move. Or you can plug it in for around four hours.

Too complicated? Actually, no. This is a brilliantly engineered machine, which could genuinely bring electrification into the lives of plenty of regular A3 drivers without too much compromise. Unlike cousin Golf GTE, the e-tron isn't trying to be an eco-GTI - it's just an accomplished family hatch that, if driven in a manner than plays to its strengths (in town), costs next to nothing to run. Open-road runs mean about 50mpg.

Ask for max power, and it's not quite hypercar-style torque-fill - the 1.4 turbo motor is on the thrashy side and with 125kg of batteries on board, there's more pitch and heave during direction changes and braking than in other A3s. There's also a touch of interference from the brakes, due to the need to generate extra leccy when slowing, but it's better than Lexus's efforts.
It's pricey at S3 money, but if you've shied away from the BMW i3 for being too radical, and too range-hamstrung, the A3 e-tron offers a neat alternative.

Ollie Kew

The Numbers
1995cc, 4cyl, AWD, 237bhp, 369lb ft, 53.3mpg, 139g/km CO2, 0-62mph in 6.3secs, 149mph, 1721kg, £34,510

The Verdict
About as good as petrol hybrid hatches get right now.

Audi R8 5.2 FSI V10 Plus Quattro 2dr S Tronic

R8 V10 Plus eh? Not a modest name. Nope. The first Audi R8 was a V8, but when they added the V10 engine, it took more than half the sales. Then when they added the Plus version, it became the biggest seller of all. So for the new R8, there’s no V8, nor a manual box. You can have an R8 V10 at a generous 540bhp, and the Plus version at a positively bountiful 610bhp. It has no cause for modesty. You say ‘new’. How new? The whole bodyshell for a start. It still has a largely aluminium spaceframe and all-aluminium panels. But the whole lower-central section of the tub, and the sills, and the lower B-posts, are carbonfibre. Stiffer, lighter, better. I suspect that carbon section will really help when they come to make the convertible. Kerb weight is 1555kg, which is pretty slinky when you think there are 10 cylinders and four driven wheels. Where does the power come from? It’s a naturally-aspirated 5.2-litre V10 that revs to 8700, by which point it’s howling its nuts off like the Grand Prix engines of a cherished and simpler era. No turbos? Nope. It follows that it lacks the easy distain of a high-boost mid-rev punch. Instead you’ve got to concentrate to draw the best from it. You’ll often be stroking a turbocharged supercar along pretty briskly using only 3-4000rpm. But in this one you take up residence in the fives. And then, somewhere between 6000 and 6500, something magical happens, a sudden quickening of its pulse, a crazed resolve to arrive at the moment when the clock strikes red at 8700. And throughout, the response to the right pedal has that gorgeously exact and instantaneous quality you just never get with a turbo motor. So you’re changing gears a lot. Is the shift OK? It’s a brilliant ally. They’ve gone over the software of the seven-speed twin-clutch box and it’s now eyeblink-rapid and supernaturally smooth, with tiny latency after you pull the paddle. And yet the box also manages to be extremely smooth in comfort or auto mode, burbling blamelessly through town. I’m assuming the Quattro chassis can cope. But is it fun? Everything feels sharper and more alert compared with the old R8. Here’s some reasons why. The springs are firmer, and the centre diff isn’t a passive one but is electronically controlled. So it’s a very rear-drive car on the way into corners (for agility) and then sends urge to the front on the way out (for security). But those shares are more rearward in the sportier driving modes. There’s also an optional active steering system, fitted to our tester, which varies the ratio according to zillions of parameters. Again, the way it does that depends on the driving mode you’ve selected. And the dampers are programmable too (they were on the old car, mind). There’s even a set of additional ‘performance’ modes which lock the steering into a fixed very direct – maybe too direct – ratio. These alter behaviour according to the weather you dial in on the knob: snow, wet, dry. Or maybe turning the knob actually alters the weather. Wouldn’t be surprised, this car is so clever. Anyway, in the sanity modes the R8 is ultra-secure, if a mite dull. But the great thing, in spite of all that electrickery, it feels natural. The stoutly unflappable brakes, big carbon-ceramics, only add to the sense of security. So you get confident and wind the various systems’ wicks up. Plunge into a corner and it taps you on the shoulder, telling you the grip is expiring by gently understeering, clearly felt through the wheel. Then you get the V10 to do its thing and the car just squats and lunges away. It’s all about small slip angles, but you feel and almost taste them in gorgeous detail. I’m hearing it’s a supercar. But don’t Audi say it’s an everyday one? They do. But then, that usability that was a USP with the first R8 has been eroded a bit. McLaren’s mid-engined cars are easy to get into and out of, and to see out of, have a straight-ahead driving position, ride well in their comfort modes, and have surprising luggage space. The R8 isn’t quite as supple as the Woking rival, and it also wracks your nerves by putting fat blind spots over your shoulders. But it still benchmarks those other things. And there’s more. As an all-weather all-conditions machine the R8 pulls out some huge advantages. Quattro really is something to have on your side when 610bhp meets wet bitumen. And Audi keeps on getting better at headlights. The R8 has multi-beam adaptive LEDs as standard, but optionally comes with blazing laser main beams that all but double the range of night sight. I trust Audi came up with something pretty special for the cabin? The theme is much like the old car. You’re bounded by a big 3-d horseshoe that wraps from the driver’s door, up behind the instrument pod, then down towards your other knee. It’s supposed to feel like the cockpit of a single-seater. That’s a fat exaggeration, but its still a nice piece of architecture. And you sit low and deep in the car. That makes dropping down into the seat a special experience every time. The steering wheel is festooned with buttons and controls, but they’re much easier to fathom than a racer’s, fortunately. Pity it has a palm-hostile rim section. The rest of the wow factors are adapted from other Audis and none the worse for it. You get a widescreen ultra-configurable hi-res ‘virtual cockpit’ screen that replaces both the instruments and the central nav display. The TT climate knobs pop up again here. And it’s got high-speed web connection and a built-in hotspot. So your passenger can go on their tablet while you try to make them sick with the cornering forces. But it looks like a big TT… Don’t be daft. OK it shares the family character in its lines and face. But it has the proportions and presence of a real supercar. When one passes you, you won’t miss it. Or be able to ignore it.

Aston Martin V12 Vantage S Roadster driven

It has become fashionable to kick Astons for being behind the times, for failing to keep up with the pace of change. But as they slip further away from the advancing tech of Porsche and Ferrari, so they seem to cleave themselves a clearer, more defined role as a gentleman's feelgood sports car.

Because if there's one thing this new V12 Vantage S Roadster does well, it's making its driver feel good. This is a lovely, lovely car in so many ways and an irritating one in just one. Let's deal with that first. The 7spd sequential manual 'box isn't good enough. It's too slow, too jarring and ruins the smoothness the rest of the car strives so hard to attain. It's better in manual mode, provided you lift the throttle while pulling one of the carbon-fibre paddles (an iniquitous £1,995 option), but you still find yourself driving round the issues.

But when an engine develops 375lb ft of torque at just 1,000rpm, you don't need to change gear too often. This uprated 6.0-litre V12 is something of a masterpiece. It doesn't quite have the trumpety blare of a Ferrari V12, but it's richer-toned and delivers colossal performance in a very appealing, measured way.

It's honeyed and sultry at the low end, sweeping effortlessly through the mid-range to a majestic finale. Followed by a pause while it takes a gear-breath ready for the next onslaught. It's shockingly fast in that it never appears to have to work that hard to heap speed upon speed, the 565bhp/457lb ft outputs being an easy match for the 1,745kg kerbweight.

It's not as sharp as a Porsche or a Ferrari, but that's not the Vantage S's personality. As ever, the engine dictates the character, and this Aston likes a fast sweeper, allowing the surfeit of power to tax the capable chassis. It's fun to drive, with clear lines of communication and little complication. Yes, the frame does hum with the occasional vibration, the roof mechanism is very slow and the Roadster is not as handsome and well proportioned as the V12 Vantage S coupe launched last year, but I had one of my most pleasant drives of the year in this car, simply heading home from work, roof down, cabin remarkably turbulence-free and B&O stereo (a £5,495 option) pumping out the tunes. Simple car, simple pleasures.

Ollie Marriage

The Numbers
5935cc, V12, 565bhp, 457lb ft, 19.2mpg, 343g/km CO2, 0-62mph 3.9secs, 201mph, 1745kg, £147,000

The Verdict
All the usual Aston foibles, but still manages to be magnificent.

Alfa Romeo Giulietta 2.0 JTDM 150 Driven

Sometimes you go to a restaurant that serves ‘interesting' food. You wouldn't eat it every day: it's just a stimulating alternative for once in a while. But if you're in the market for a new diesel hatchback, we'd advise you to view a car that's too interesting or leftfield with suspicion. After all, it's not like you'll have a dozen diesel hatches in your garage. You won't be able to drive the interesting one on special occasions but do the everyday grind in your Focus or Golf.

You might imagine the Giulietta suffers this way. After all, Alfa has just introduced a sports car, the 4C, that is as interesting and exciting as anything from Blumenthal's kitchen. And as unpalatable for everyday.

Maybe that's why you don't often see a Giulietta. Too many people just get scared off by Alfa's spiky reputation, and assume that behind those striking looks lies a car that's got more rough edges than a bag of hacksaws. But they're wrong. The Giulietta is a reasonably sanitary vehicle, properly thought through and solidly assembled.

It wasn't totally without drawbacks, but most are being addressed. New for this year are front seats that have more support and adjustment. The interior door trims have been improved. And at last there's a properly integrated nav and media system.

This uses a 6.5-inch touchscreen, surrounded by a useful set of hard keys. The graphics aren't the very nicest (they're a bit American, which is no surprise as it's related to the Chrysler systems), but it works well. The music sounds good too, fielding a nicely spacious and tight stereo image. My only gripe is that it makes the Giulietta cabin a bit more generic than it was, because there's no longer room for the beautiful row of harpsichord-key switches that ran along the dash above the climate controls.

Also new for this year is an efficiency bump to the mid-power diesel engine. It's a 2.0, now up to 150bhp from 140. Economy is better too, with CO2 emissions dropping by 9g/km to 110.
It's a willing and peaceful engine, and pretty happy to rev for a diesel. And a good engine reminded me the Giulietta still handles more saucily than most hatches: the steering is sharp and talkative, and you can use the throttle to get a real sense of which tyres are leading the attack.

Paul Horrell

Verdict: An interesting hatch in the right ways. Sensible but desirable, and fun to use. Updates this year are small but effective.

Stats: 1956cc turbodiesel four, FWD, 150bhp, 280lb ft, 67.3mpg, 110g/km CO2, 0-62mph in 8.8secs, 130mph, 1320kg, £25,000 approx

Alfa Romeo 4C driven

The Alfa 4C? That's been out ages...
It has been on sale for a year in the UK now, but this is the first time we've been able to drive one with smaller wheels and the Comfort chassis set-up (no rear anti-roll bar, softer springs and dampers).
Why would you want to do that?
Um, how to put this nicely? Maximally sportified, it wasn't very good. At all. It weaved and dived under braking, tramlined alarmingly, had an overly excitable turbo and odd gearbox calibration, numb brakes with an inconsistent pedal and rode with almost no dexterity at all. I could go on. But I won't. Suffice it to say there's a reason we never took it on our PCOTY test (issue 258).
So this one rectifies all the bad stuff?
No, almost none of it, in fact. Sigh. I take no pleasure in writing this, because I wanted the Alfa 4C to be so good, to really stick it to the Germans, but aside from more forgiveness in the ride, slightly improved traction and a touch less sensitivity to road camber, the basics of the chassis behaviour haven't changed enough. The inch-smaller wheels (17 and 18 respectively) still look cool, too. You don't notice they're smaller because the matt black alloys mean it's hard to tell where wheel ends and tyre begins.
And the 4C is still heart-stoppingly lovely to look at...
Achingly pretty, no doubt about it. The trouble is there's this yawning chasm between how it looks and how it drives, and even in Comfort trim it's not a very trustworthy car, constantly fidgeting and trying to dart off in odd directions. It's too unruly.
But doesn't that just mean it's engaging and fun?
Not when the car is fighting against you rather than with you, no. It still feels as if final development work is yet to occur in pretty much every area, from seat design to damping. But I'd put up with all that if the 4C was rich in character, but it isn't - the turbo engine just whooshes about. It's so effective through the mid-range that there's no reason to hang on to see if the noise gets any better higher up (it doesn't). All told, the 4C still feels like a poorly targeted device.
Ollie Marriage
The Numbers
1742cc, 4cyl, RWD, 240bhp, 258lb ft, 41.5mpg, 157g/km CO2, 0-62mph in 4.5secs, 160mph, 895kg, £45,000
The Verdict
Newly softened, but still not the sports car it ought to be.

Kia Soul driven

Squint at it long enough, and you might notice that this is the new Kia Soul. No, really; not a single body panel has been carried over. However, this styling stagnation is no bad thing - we've always admired the Soul's upright, square-shouldered stance, and the refresh has done it no harm at all. Just be warned that some of the two-tone colour combos are a bit much, beige and black being a prime example.

The interior is convincing, any dodgy plastics are banished to distant crevices normally only populated by lint and half-sucked boiled sweets. Closer to your eyeline, the dashboard looks good, the seats are comfy, and ergonomically the Soul is well resolved. Plus there's a lot of room in the back, a chunky boot and the option of specifying all manner of high-end toys - including cruise control, an excellent satnav system, full climate and leather. Kia's drive upmarket means it wants to make sure you have as much choice here as in a VW Tiguan.

Some suspension fettling has occurred, the express desire being to give the Soul a better ride and improved grip. Pick either of the two 1.6-litre engines on offer and motorway cruising is unruffled. As for the handling, there's nothing wrong with the Soul - it resists both roll and understeer well enough - but there's precious little reward to thrashing it. Plus, the three steering modes (Comfort, Normal and Sport) are minimally different, and none offers any feel whatsoever.

Avoid both the petrol engine and the auto gearbox. The petrol is smooth but completely gutless, while the auto is lost on engines with less than 130bhp, plus it hits economy, emissions and performance hard. Much better to pick the manual CRDi diesel, and enjoy its meaty, low-
down torque. It's a fine motor and a reasonable transmission, and this drivetrain makes the Soul pleasing to get about in.

The range starts at just £12,600 for a, er, petrol Start model, with the top-line diesel Maxx costing £21,550. Kia UK expects to sell around 3,000 a year. We reckon it might do better than that - the Soul has made the jump from appealing oddity to just plain appealing.
Matt Robinson

The Numbers
1582cc, 4cyl turbodiesel, FWD, 126bhp, 192lb ft, 58.9mpg, 125g/km CO2, 0-62mph in 11.2secs, 110mph, 1308kg, £12,600
The Verdict
Dynamically not exciting, but refinement has been ratcheted up, it looks tidy and is keenly priced.

5 Vegetarian-Friendly Protein Powders

by Stephanie Smith And Krissy Kendall, PhD

When it comes to protein powder, dairy products are not the only options. In fact, there are more vegetarian choices than ever! Here are 6 that need to be in your cupboard.

When it comes to protein powders, dairy proteins are the crowd favorites. Most people reach for whey and casein when they're leveling a scoop for their post-workout shake, before bed to reduce overnight muscle breakdown, or as a meal replacement any time of day.
But dairy proteins aren't the only way! In the past, a common knock against plant-based protein powders has been that they lack one or more essential amino acid. However, there are more vegetarian-protein alternatives on the market than ever, and many of them combine one or more plant proteins—rice and pea, for example—to ensure you get a full supply of amino acids to support muscle growth and recovery.
Whether you're a vegetarian or simply looking for a dairy-free alternative to change things up, here are your best bets, in descending order based on protein quality. And with the exception of the egg protein, they're all vegan as well.
Open your eyes to the sea of protein possibilities!

Egg protein

Protein quality score*: 1.0
Ah, the incredible, edible egg! Getting this complete protein source used to require cracking a half dozen eggs, separating the yokes, and frying them up in a pan. It doesn't have to be so hard! Look to powdered egg protein as a way to take in all nine essential amino acids and 16 grams of protein per scoop.

Getting this complete protein source used to require cracking a half dozen eggs, separating the yokes, and frying them up in a pan. It doesn't have to be so hard!

Egg protein is also low in calories, with zero fat and few carbs to speak of, making it an equally apt addition to both a restricted diet and a calorie-packed growth plan.
Average macros per serving: 16 grams of protein per 1/4 cup
 
2

Soy protein

Protein quality score*: 1.0
With all the negative rumors regarding soy—including everything from decreases in testosterone and hormone balances in general to low energy and digestive issues—you might be surprised to find it among our list of recommended dairy-based alternatives. Don't judge before you know the facts!
Soy protein, which is isolated from the soybean, is the only nondairy substitute to contain all of the essential amino acids. It's been shown to help reduce LDL cholesterol if four servings are eaten a day. In fact, when consistently included in a diet, soy protein can continue to lower unhealthy cholesterol over time, contributing to overall heart health.

Soy protein, which is isolated from the soybean, is the only nondairy substitute to contain all of the essential amino acids.

And as for those rumors... At moderate amounts, soy consumption has zero impact on testosterone levels. At higher amounts—around 12 servings a day—men who are particularly sensitive to soy may develop feminine characteristics, but even that's a bit of a stretch.
Average macros per serving: 25 grams of protein per scoop
 
3

Vegan protein blends

Protein quality score*: varies
It's probably easier to find vegetarian protein powders that blend sources these days than it is to find single-source ones—and for good reason! Blending vegetable proteins allows manufacturers to make up for the amino acid-deficiencies of individual ingredients like pea or rice.
It also results in protein supplements that have higher levels of fiber—including crucial prebiotic fiber—and a wider range of nutrients. In general, protein blends are more like, well, food!
The combinations run the gamut, and include some unexpected names—cranberry and artichoke, anyone? Here are the sources our most popular plant proteins utilize:

• Vega: Pea, brown rice, alfalfa, sacha inchi seeds
• MRM Veggie Elite: Pea, brown rice
• Gardenia: Pea, quinoa, hemp
• SAN Rawfusion: Pea, artichoke, amaranth, quinoa
• Garden of Life Raw Protein: Brown rice, quinoa, multiple seeds and beans
• Sun Warrior Raw Protein: Pea, cranberry, hemp
• Clutch Baking Mix: Rice, pea, hemp, brown rice, chia

Average macros per serving: 13-25 grams of protein per scoop
 
4

Pea protein

Protein quality score*: 0.69
We all know the little round, green legumes tossed into your pasta primavera, mashed up in "mushy peas," or served alongside a palm-sized portion of protein and small heap of potatoes. But pea protein also comes in a powder that's perfect for a protein shake—or for baking!

If you're sensitive to allergenic foods such as milk, eggs, soy, and whey, pea protein could be a great substitute to help you reach the oft-recommended daily target of 0.8-1.0 gram of protein per pound of body weight.

If you're sensitive to allergenic foods such as milk, eggs, soy, and whey, pea protein could be a great substitute to help you reach the oft-recommended daily target of 0.8-1.0 gram of protein per pound of body weight. In a time when many people are becoming more environmentally conscious, pea protein is a plant-based option that uses fewer resources and bypasses the often wasteful industry needed to produce the dairy in whey- or casein-based products.
Average macros per serving: 24 grams of protein per scoop
 
5

Rice protein

Protein quality score*: 0.47
Rice—particularly white rice—often gets a bad rap for being a simple carb, but rice protein is a solid alternative for those skipping out on whey.

In addition to packing in a fair amount of protein, rice powder provides essential amino acids, vitamins B and E, and fiber without any fat to speak of.

In addition to packing in a fair amount of protein, rice powder provides essential amino acids, vitamins B and E, and fiber without any fat to speak of. Even better, this is one protein source that goes down smooth. While whey and casein might cause tummy troubles for the lactose intolerant, or for those with certain food sensitivities, rice protein is hypoallergenic, making it easier to digest.
Average macros per serving: 6 grams of protein per tablespoon

Hemp

Protein quality score*: 0.46
If you were an 80s baby, it's likely you rocked a necklace made of this stuff at some point, or at least interchanged it every now and then with your puka-shell choker. Who knew that hemp was also a great source of protein? This protein contains eight out of the nine essential amino acids in sufficient quantities, making it a great alternative to whey and casein.

Hemp protein contains eight out of the nine essential amino acids in sufficient quantities, making it a great alternative to whey and casein.

The easy-to-digest globular proteins dissolve easily and are readily accessible, making hemp protein a great option for shuttling protein throughout your body post-workout.
Average macros per scoop: 15 grams of protein per 3 tablespoons

*The protein digestibility-corrected amino acid score (PDCAAS) has been adopted by many as the preferred method for evaluating protein quality based on both the amino-acid requirements of humans and their ability to digest it. Using the PDCAAS method, protein quality rankings are determined by comparing the amino acid profile of the specific food protein against a standard amino acid profile, with the highest possible score being 1.0.

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”
― Neil Gaiman, Coraline

“Never put off till tomorrow what may be done day after tomorrow just as well.”
― Mark Twain

“I like nonsense, it wakes up the brain cells. Fantasy is a necessary ingredient in living.”
― Dr. Seuss

“A day without sunshine is like, you know, night.”
― Steve Martin

“I am enough of an artist to draw freely upon my imagination. Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world.”
― Albert Einstein

“I may not have gone where I intended to go, but I think I have ended up where I needed to be.”
― Douglas Adams, The Long Dark Tea-Time of the Soul

“Outside of a dog, a book is man's best friend. Inside of a dog it's too dark to read.”
― Groucho Marx, The Essential Groucho: Writings For By And About Groucho Marx

“The opposite of love is not hate, it's indifference. The opposite of art is not ugliness, it's indifference. The opposite of faith is not heresy, it's indifference. And the opposite of life is not death, it's indifference.”
― Elie Wiesel

“It is not a lack of love, but a lack of friendship that makes unhappy marriages.”
― Friedrich Nietzsche

“I have not failed. I've just found 10,000 ways that won't work.”
― Thomas A. Edison

“The man who does not read has no advantage over the man who cannot read.”
― Mark Twain

“We are all in the gutter, but some of us are looking at the stars.”
― Oscar Wilde, Lady Windermere's Fan

“If you don't stand for something you will fall for anything.”
― Gordon A. Eadie

“It does not do to dwell on dreams and forget to live.”
― J.K. Rowling, Harry Potter and the Sorcerer's Stone

“Yesterday is history, tomorrow is a mystery, today is a gift of God, which is why we call it the present.”
― Bil Keane

“A woman is like a tea bag; you never know how strong it is until it's in hot water.”
― Eleanor Roosevelt

“Good friends, good books, and a sleepy conscience: this is the ideal life.”
― Mark Twain

“The fool doth think he is wise, but the wise man knows himself to be a fool.”
― William Shakespeare, As You Like It

“It is our choices, Harry, that show what we truly are, far more than our abilities.”
― J.K. Rowling, Harry Potter and the Chamber of Secrets

“Whenever you find yourself on the side of the majority, it is time to pause and reflect.”
― Mark Twain

“As he read, I fell in love the way you fall asleep: slowly, and then all at once.”
― John Green, The Fault in Our Stars

“Life is what happens to you while you're busy making other plans.”
― Allen Saunders

“The person, be it gentleman or lady, who has not pleasure in a good novel, must be intolerably stupid.”
― Jane Austen

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”
― Albert Einstein

“It is better to remain silent at the risk of being thought a fool, than to talk and remove all doubt of it.”
― Maurice Switzer

“All that is gold does not glitter,
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.

From the ashes a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.”
― J.R.R. Tolkien, The Fellowship of the Ring

“Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring.”
― Marilyn Monroe

“It is better to be hated for what you are than to be loved for what you are not.”
― André Gide, Autumn Leaves

“Only once in your life, I truly believe, you find someone who can completely turn your world around. You tell them things that you’ve never shared with another soul and they absorb everything you say and actually want to hear more. You share hopes for the future, dreams that will never come true, goals that were never achieved and the many disappointments life has thrown at you. When something wonderful happens, you can’t wait to tell them about it, knowing they will share in your excitement. They are not embarrassed to cry with you when you are hurting or laugh with you when you make a fool of yourself. Never do they hurt your feelings or make you feel like you are not good enough, but rather they build you up and show you the things about yourself that make you special and even beautiful. There is never any pressure, jealousy or competition but only a quiet calmness when they are around. You can be yourself and not worry about what they will think of you because they love you for who you are. The things that seem insignificant to most people such as a note, song or walk become invaluable treasures kept safe in your heart to cherish forever. Memories of your childhood come back and are so clear and vivid it’s like being young again. Colours seem brighter and more brilliant. Laughter seems part of daily life where before it was infrequent or didn’t exist at all. A phone call or two during the day helps to get you through a long day’s work and always brings a smile to your face. In their presence, there’s no need for continuous conversation, but you find you’re quite content in just having them nearby. Things that never interested you before become fascinating because you know they are important to this person who is so special to you. You think of this person on every occasion and in everything you do. Simple things bring them to mind like a pale blue sky, gentle wind or even a storm cloud on the horizon. You open your heart knowing that there’s a chance it may be broken one day and in opening your heart, you experience a love and joy that you never dreamed possible. You find that being vulnerable is the only way to allow your heart to feel true pleasure that’s so real it scares you. You find strength in knowing you have a true friend and possibly a soul mate who will remain loyal to the end. Life seems completely different, exciting and worthwhile. Your only hope and security is in knowing that they are a part of your life.”
― Bob Marley

“We accept the love we think we deserve.”
― Stephen Chbosky, The Perks of Being a Wallflower

“Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.”
― H. Jackson Brown Jr., P.S. I Love You

“I believe that everything happens for a reason. People change so that you can learn to let go, things go wrong so that you appreciate them when they're right, you believe lies so you eventually learn to trust no one but yourself, and sometimes good things fall apart so better things can fall together.”
― Marilyn Monroe

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
― Ralph Waldo Emerson

“Here's to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do.”
― Apple Inc.

“Without music, life would be a mistake.”
― Friedrich Nietzsche, Twilight of the Idols, Or, How to Philosophize With the Hammer

“Insanity is doing the same thing, over and over again, but expecting different results.”
― Narcotics Anonymous

“To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde

“Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that.”
― Martin Luther King Jr., A Testament of Hope: The Essential Writings and Speeches

“I am so clever that sometimes I don't understand a single word of what I am saying.”
― Oscar Wilde, The Happy Prince and Other Stories

“Live as if you were to die tomorrow. Learn as if you were to live forever.”
― Mahatma Gandhi

“I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
― Maya Angelou

“Always forgive your enemies; nothing annoys them so much.”
― Oscar Wilde

“A friend is someone who knows all about you and still loves you.”
― Elbert Hubbard

“If you tell the truth, you don't have to remember anything.”
― Mark Twain

“No one can make you feel inferior without your consent.”
― Eleanor Roosevelt, This is My Story

“If you want to know what a man's like, take a good look at how he treats his inferiors, not his equals.”
― J.K. Rowling, Harry Potter and the Goblet of Fire

“Don't walk behind me; I may not lead. Don't walk in front of me; I may not follow. Just walk beside me and be my friend.”
― Albert Camus

“Friendship is born at that moment when one man says to another: "What! You too? I thought that no one but myself . . ."”
― C.S. Lewis, The Four Loves

“In three words I can sum up everything I've learned about life: it goes on.”
― Robert Frost

“Be the change that you wish to see in the world.”
― Mahatma Gandhi

“You only live once, but if you do it right, once is enough.”
― Mae West

“So many books, so little time.”
― Frank Zappa

“A room without books is like a body without a soul.”
― Marcus Tullius Cicero

“You know you're in love when you can't fall asleep because reality is finally better than your dreams.”
― Dr. Seuss

“You've gotta dance like there's nobody watching,
Love like you'll never be hurt,
Sing like there's nobody listening,
And live like it's heaven on earth.”
― William W. Purkey

“Two things are infinite: the universe and human stupidity; and I'm not sure about the universe.”
― Albert Einstein

“Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.”
― Bernard M. Baruch

“Be yourself; everyone else is already taken.”
― Oscar Wilde

“I'm selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can't handle me at my worst, then you sure as hell don't deserve me at my best.”
― Marilyn Monroe

“What you did tonight was clever,” Wit said. “You turned an attack into a promise. The wisest of men know that to render an insult powerless, you often need only to embrace it.”
― Brandon Sanderson, Words of Radiance

6 DIY Cleaning Products You Can Easily Make at Home

1. Laundry Detergent

There are loads (laundry pun!) of variations on homemade laundry detergents, most of which use a combination of Arm & Hammer Washing Soda, Fels Naptha, and Borax. Some recipes call for the use of baking soda or oxygenated bleach as well, but as this post from House Logic shows, the basic three-ingredient formula works the best.

To make it, start by bringing four cups of water to a boil in a large pot. While the water is coming up to a boil, grate the bar of Fels Naptha; use a box grater or pulverize the soap in a food processor or blender. When the water is boiling, stir the grated soap in a handful at a time, stirring to dissolve. Once all the soap has melted, allow the mixture to cool and then mix it with the remaining ingredients along with three gallons of water.

2. Dryer Balls

Reusable dryer balls are a great alternative to landfill-cluttering dryer sheets, and are particularly recommended for use with gym gear and filled items like comforters and parkas. Fabrics that have Lycra, such as yoga pants and sports bras, shouldn't be exposed to fabric softeners, which will leave a coating that will trap in odors. When it comes to laundering comforters and puffers, the dryer balls help to fluff and evenly distribute the stuffing, post-washing.

The easiest way to DIY a set of dryer balls involves upcycling an old pair of sweat socks and two tennis balls. No real skills are required: Pop a tennis ball into a sock and tie off the ends. Voila! Dryer balls. If you do have skills that you'd like to employ, check out the instructions from DIY Natural on how to make wool dryer balls using yarn and old pantyhose.

3. Tub Scrub

Getting a tub sparkling clean is as easy as slicing a lemon — literally! A favorite method for people who prefer their cleaning products to be all natural is to cut a lemon or grapefruit in half, sprinkle the flesh of the fruit liberally with kosher salt and use it to scrub a dirty bathtub.

Another popular tub scrub, like this one from Martha Stewart, combines a cup of baking soda with a teaspoon of liquid soap, like Dr. Bronner's, a few drops of an antibacterial essential oil like tea tree or lavender and just enough water to form a thick paste that can be used with a sponge or scrub brush.

4. All-Purpose Spray

DIY all-purpose spray is a great gateway drug for those looking to develop a homemade cleaning products habit. At its most basic, a solution of white vinegar and water (1 part vinegar to 3 or 4 parts water) makes for a fantastic all-purpose cleaner. Just remember not to use it on natural stone, which shouldn't be cleaned with acidic products. If you want to step up your game, try Everyday Roots' formula, which includes a few drops of essential oil to add a lovely scent.

5. Linen Spray

Linen spray is an easy way to add a little luxury into your life: It's not terribly expensive, and it gives bedding a crisp look and fresh scent in between washings. Apartment Therapy offers a recipe for homemade linen spray that combines essential oil with distilled water and vodka. Yup! You read that right, vodka! But buyer beware: Essential oils can be pricey, and you may find that buying a commercial linen spray is cheaper than doing it yourself.

6. Rust Remover

Rust stains are dastardly to get out, and unfortunately most off-the-shelf rust removers are full of harsh chemicals. Fortunately, gentler ingredients like Borax and lemon juice can be combined to make an excellent rust removing product. Hearts.com has the instructions, which are to combine equal parts Borax and lemon juice and use it as a paste, as well as a number of alternative recipes you can check out.

 From: Country Living

The Best Way to Clean Your Pillows

Yes, you have to clean your pillows. And if it's been more than six months, they're way overdue.

Down and Fiberfill Pillows

Good news! You can wash these kinds of pillows in your washer. For best results, we recommend washing two pillows at a time (to help keep the washer balanced) and using a front or top-loading machine without an agitator. If an agitator-style top loader is your only option, place the pillows in the tub vertically, so it's less likely they'll get wrapped around and damaged by the agitator.

If your pillow has a care label, definitely read that and follow the directions. If not or you've clipped off the tag, use warm water and opt for the gentle cycle. It's also a good idea to add on an extra cold-water rinse and spin. Tumble dry the pillows on low heat, fluffing and turning them often. In the Good Housekeeping Research Institute Home Appliances and Textiles Labs, we toss in a few rubber dryer balls, like Nellie's, to help plump the filling and keep it from clumping as it dries.

Foam Pillows

Unfortunately, you can't put foam pillows in the washing machine, but if there's a removable cover, you can wash that according to the care instructions on the tag. To remove dust from a foam pillow, vacuum both sides with your vacuum's upholstery tool. If possible, dial down the suction level to make the job a bit easier to do. Or, tumble the pillow in the dryer on the no heat or air-only cycle for 20 minutes. Spot-clean any soiled areas with a cloth dipped in a mild sudsy solution. Rinse with a damp cloth. Allow the pillow to air dry completely before putting it back on the bed.

Some foam pillows include instructions for hand washing. If you choose to follow them, be very gentle. Wet foam is heavy and tears easily. To help pillows stay cleaner longer, use liners under your pillowcases and wash them monthly.
When to Replace Them

No matter how diligent you are about cleaning your pillows, you will need to buy new ones eventually. How do you know when it's time to toss? If you fold the pillow in half, and it doesn't spring back into shape, plan for a shopping trip.

Bicycling Beginners' Guide 9/9

List of Required Parts (not included)

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WATER BOTTLE - staying hydrated is important and helps your reach your fitness goals.
AIR PUMP AND/OR CO2 INFLATOR - you'll also need to learn how to use them properly before a flat tire strikes.
SADDLEBAG - a small kit that holds items such as a spare tube, tire levers, multitool, tire boot, CO2 canisters and inflator, cash and a cell phone.
BIKE SHORTS - these wick sweat and make riding comfortable, even after hours on the bike. A section of padding, called a chamois, is sewn into the seat of the garment to help prevent chafing.
JERSEY - made of lightweight fast-drying materials that stay cool, this shirt includes back pockets to hold snacks, keys, and other essentials.
HELMET - that's your only brain up there. Strap this on to help keep it safe.
BIKE SHOES AND PEDALS - invest in a clipless system, which increases power and efficiency and smoothes out pedal strokes by connecting cleats on your shoes to the pedals.
GLOVES - they prevent blisters and pressure pain from the handlebar and protect your hands in case of a fall.
GLASSES - for bugs, dust, debris and sun. A little eye protection goes a long way.
BIKE - (see previous steps)
BELL - if you plan on off-road bike paths, obtain and early-warning system for passing.
COMPUTER - if you become ambitious and decide to take part in say, a 50-mile charity ride. This will help track your progress as you build fitness for the event.

Bicycling Beginners' Guide 8/9

Step 7: Maintenance and Troubleshooting

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With a few simple steps, you can keep your rides smooth and safe, and lengthen your bike’s life span.
 a) Check your bike before every ride. This includes tire pressure, brakes, chain, and the quick-releases on wheels to make sure everything is snug and in place. Inflate tires to the level indicated on the sidewall—often 90 to 100 psi.
 b) Lube up. Oil the chain every 100 miles, more often in wet weather.
 c) Keep a maintenance schedule. Get the bike tuned up or overhauled at least once a year.
 d) Learn to fix a flat. See Bicycling's step-by-step tutorial. Many bike shops offer free clinics.

Bicycling Beginners' Guide 7/9

Step 6: Staying Upright

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With traffic, shifting, road hazards, and fatigue, riding can seem overwhelming at first. Here are a few basics.

 • Etiquette - Communicate with vehicles and fellow riders by using hand signals.
 • Shifting and cadence - You’ll ride most efficiently at 70 to 90 pedal revolutions per minute (rpm). To avoid getting bogged down, shift into an easier gear any time you’re about to slow down—before stop signs and ahead of climbs.
 • Climbing - On hills, stay seated, keeping your cadence high and your arms relaxed. Stand intermittently on long climbs, or for occasional bursts.
 • Descending - Ride with hands in the drops to get closer to the brakes and optimize traction and steering. Look far down the road and always brake ­before a corner, never in it. Apply both brakes evenly to slow down or stop. 

Bicycling Beginners' Guide 6/9

Step 5: Building Fitness

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Follow these steps to build the legs and lungs of a cyclist.

 a) Start easy. Don’t try to to do too much right away. Begin with a low mileage goal—say, between 5 and 8 miles per ride—and add on a little each week.
 b) Ride several days a week. This will not only build fitness, but also help you acclimate to the bike.
 c) Choose your routes wisely. At least in the first couple of weeks, avoid big hills and overly ambitious adventures.
 d) Recovery is as important as riding. Rest is key to becoming a strong cyclist because the body needs time to rebuild after rides.
 e) There will be good days and bad days. If you’re struggling, cut the ride short.
 f) Build community. Find a riding buddy who’s also new to cycling.

Or try a bike shop or club ride (ask for one with a “no drop” policy so you don’t get left behind).

Bicycling Beginners' Guide 5/9

Step 4: Powering Up

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Once you’re on the bike, you’ll require regular nutritional upkeep to keep the pedals turning. You should primarily consume natural, simple, high-carbohydrate foods. In a pinch, gels, goos, and chews are convenient and, as a bonus, often contain electrolytes. Nutrition bars can also be useful, but be sure to check the ingredients and serving sizes. Avoid hard-to-digest high-fat and protein bars. In general, follow these fueling guidelines.

  a) If you’re riding an hour or less, water and a light snack should suffice. Depending on your size, you will burn 30 to 50 grams of carbs per hour of cycling and should take in seven to 10 grams of carbs every 15 minutes after the first 45 minutes of riding. Don’t fall into the “I’ll eat at the next intersection/hilltop/turn” trap, or you risk a demoralizing low-blood-sugar bonk.
  b) Sports drinks and water supplements provide better hydration than water. The beverages’ sodium and sugars mimic the body’s natural fluid balance, so they’re more readily absorbed by the digestive system and increase endurance, energy and postworkout recovery. Choose one with electrolytes and some carbs (but remember to factor in those calories when figuring out how much to eat).
  c) Drink every 10 to 20 minutes, aiming for frequency over quantity. For longer rides, it’s smart to drink plenty of fluids well before setting out so you start fully hydrated.