Almost all baked goods require some type of flour and as all bakers know, baking is a science as much as an art — it requires precise ingredients and measurements to get the desired texture and taste.

Our definitive guide to flour will help you pick the one that suits your dietary needs.

If you want to bake better-for-you bread or dabble in gluten-free treats, you might be surprised that the recommended flours for these two health goals aren’t the same.

“It really depends on what your health goals are with nutrition,” says Natalie Welch, M.S., R.D.N. “In general though, whole-wheat flour is a great choice, as it still retains the bran (fiber) and germ (nutrient store-house) of the wheat kernel.”

Read on for a breakdown of the different types of flour and their uses.

All-Purpose Flour

The name explains how versatile this flour is. Made from wheat flour that’s been refined to remove the bran and germ, all-purpose flour (a.k.a., white flour or AP flour) can create flaky pie crusts, tender muffins, and chewy cookies.

“Good for traditional baking and fun treats, there’s not a lot of good nutrition here, as it’s mainly carbs, not a lot of fiber, and not a lot of protein,” explains Quyen Vu, Beachbody Culinary Nutrition Specialist. “It’s considered a refined flour.”

Reserve it for special occasion baking rather than everyday use.

Almond Flour

Made from peeled, blanched almonds, almond flour is gluten-free with a lightly sweet, nutty taste.

Since it lacks gluten, it can’t help hold baked goods together the way wheat flour can.

Compared with all-purpose flour, almond flour is more caloric and contains more fat, says Vu, and it can lead to denser baked goods.

Use almond flour in small amounts with other flours, or try it in our Mini Chocolate Cherry Cheesecake Bites.

Coconut Flour

Another gluten-free, grain-free option that’s popular among the keto and Paleo clubs, coconut flour is made from desiccated, ground coconut.

It’s not as high in calories as almond flour, says Vu, but can make baked goods dense.

Coconut flour can also have a strong taste, so keep that in mind when swapping it into recipes. Learn more about using coconut flour.

Gluten-Free Flours

Flour made from wheat, rye, and barley contains a naturally occurring protein called gluten, which helps bind ingredients and adds structure and strength.

For those who can’t tolerate gluten, there are plenty of gluten-free flour options, including rice, oat, quinoa, millet, bean, pea, cassava, or lentil flour.

Some gluten-free flours are also whole-grain flours.

If you have a gluten allergy or sensitivity, Welch recommends looking for a gluten-free option that has at least 4 grams of fiber per serving.

Check the label of gluten-free flour blends, as they can vary. Our gluten-free flour guide can help you pick the right one for your project.

Whole-Wheat Flour

Made from hulled wheat berries, this fiber-filled flour (13 grams per 100 grams!) can be used in place of all-purpose flour in almost every dish — even pumpkin pie.

Using 100% whole-wheat flour can make cookies and breads denser and drier.

Offset that by adding 2 extra tablespoons of liquid per cup of whole-wheat flour, suggests PJ Hamel, a baker and food writer.

White whole-wheat flour is made from hulled white spring wheat. Use it for a milder taste and color instead of whole-wheat flour.

Other Wheat-Based Flours

At the grocery store, you’ll see all sorts of other wheat flours: bread flour, cake flour, pastry flour, etc. These are best used for what their name implies.

• Bread flour is high in gluten to give dough structure and strength.
• Cake and pastry flour have a finer texture to yield a soft crumb. Look for whole-wheat pastry flour for extra fiber and protein (compared with the refined flour version).
• Semolina flour is coarse and often used for couscous, pasta, or gnocchi.

Alternative Flours

This category encompasses all non-wheat flours.

From the aforementioned almond and coconut flours to pea and chickpea flours to ancient grain flour (quinoa, barley, teff, or spelt), these flours tend to be used most often in gluten-free baking (as long as they’re gluten-free).

These flours can contribute more protein and fiber to recipes.

Feel free to get creative with recipes, but know that it’ll take some experimenting to get the texture and taste you crave.

“If you’re trying to sub a ‘healthier’ flour (with more protein and fiber) for a recipe that calls for a white refined flour, you will definitely have to play with the amounts,” says Vu. “It’s not a direct 1-to-1 substitute if you want to get the same or similar product.”

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Planning your wedding day overseas? From the beautiful white sands of Ibiza to the luxury service in the Maldives, there are some gorgeous beaches for your destination wedding. To help you stand out from the wedding crowd, here are a few fabulously unique locations for your beach wedding day.

Ibiza

Ibiza is known for its beautiful beaches and lively night life, perfect for your destination beach wedding. You can say “I do” right on the beach with the sand beneath your feet, and the good thing about Ibiza is you’re never far from restaurants, bars, and hotels, so you won’t have to worry about getting from a to b. There are some truly beautiful beach wedding venues in Ibiza, from the Pura Vida Beach Restaurant on the sands of Playa Niu Blau to Chitinguito nestled in the cove of Cala Gracioneta.

Amalfi Coast

Why not indulge in the romance of Italy on your wedding day? The Amalfi Coast is one of the favourites when it comes to beach weddings, with beautiful stretches of coastline and delicious food for the all-important wedding breakfast. Whether you want to be right on the beach as you tie the knot or prefer solid ground with a view over the coastline, there’s a reason why so many people jet of to Italy for their wedding. You might even want to incorporate some of the Italian wedding traditions like breaking glass or not wearing gold jewellery.

Maldives

When it comes to beaches, there are few more breath-taking than those of the Maldives. These idyllic stretches of sand are the perfect backdrop for your wedding day, and wedding packages cost a lot less than they do in the UK! The luxury resorts in the Maldives are well versed when it comes to putting together your dream day, with the likes of Kuramathi and Velassaru being highly sought after. You won’t find a more picturesque location for your beach wedding, just think of the wedding album!

Santorini

A stunning Greek Island, Santorini offers tranquil destination weddings that you really won’t be forgetting in a hurry, and neither will your guests. You can hold your wedding ceremony on any of the beautiful beaches here, just pick your favourite and get planning! It’s recommended you arrive on the Island at least two days before the big day, mainly so you can acclimatise and get settled before all the celebrations. It’s also a good idea to find a good wedding planner in Santorini, as they will be a big help with the whole process, but especially when it comes to the language barrier!

Bahamas

If white sandy beaches don’t appeal to you, how about a pink one? Pink Sands Resort in the Bahamas is, as you can probably guess, home to its own pink sand beach. Of course, the Bahamas is home to plenty of golden sand beaches, but a pink beach is definitely a more unique option. Say “I do on the beach followed by drinks at the bar, followed by a delicious meal in the restaurant, all in one place. If it’s a stress-free beach wedding you want, look no further.

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Sardines. What does the name conjure up for you?

A smelly, oily fish? Or a decadent superfood?

If you are like many Americans, you bypass the sardine section at the grocery store without a second glance. But what if you knew that these little fish were actually a nutrient powerhouse, helpful in reducing inflammation, promoting bone, heart and skin health and vitality as well as providing a plethora of other nutritional health benefits ?

Part of the herring family, the name sardine is thought to have originated from the fact that these fish were once abundant around the beautiful Italian island of Sardinia. Today, sardines are eaten worldwide, and are considered an inexpensive, high-quality source of protein. In the US, we mostly see them canned; however, in other parts of the globe such as Spain, Portugal, Morocco and India, they are eaten in a variety of ways: grilled, served with pasta sauce, made into meatballs, or fried.

The Monterey Bay Aquarium’s Seafood Watch program lists Pacific sardines as a “best choice” due to their abundance and high production rate. They also have one of the lowest mercury levels of any fish, making them an excellent choice for everyone, but especially kids and pregnant women.

Many foods are called ‘superfoods’ but sardines are truly the ultimate one.

According to the USDA database, one 3.2 oz can of sardines has 20g protein (that’s a lot!). It’s important to note that not all protein is made equal – there is a difference between plant and animal protein.  Animal proteins tend to be a better, more complete nutrition complement because their amino acid profiles typically include more essential amino acids necessary for our diet.

Sardines are an excellent source of the highest quality protein available. One can of sardines also contains about 300 mg calcium — more than a glass of cow’s milk. They are high in Vitamin D (a vitamin the majority of Americans are deficient in!) and have an outstanding Omega-3 fatty acid profile. On top of this they are a great source of B12, as well as numerous other nutrients.

Can you see why they are truly a superfood? Let’s dive in more:

Reduction of inflammation

Sardines are an abundant source of EPA and DHA, which are two fatty acids that studies show your body can use to reduce inflammation.

Brain development and function

EPA and DHA are essential for fetal brain development. Sardines are one of the safest fish that pregnant women and children can consume because of their very low mercury content.

Immune-boosting properties

Sardines contain a high amount of selenium, which is necessary for your thyroid and overall immune system to function optimally. Most of the selenium is in the silvery skin of the sardine so don’t be afraid to eat this part!

A skin superfood

The abundant omega-3 fatty acids found in sardines are a critical component of radiant skin. Some small studies have even shown the DHA and EPA fatty acids found in sardines to help improve responses to sun exposure (of course sun screen should always be used!) as well as improvements in conditions like psoriasis.

May lower insulin resistance and blood sugar.

An animal-based study published in 2012 looked at the effect of diets containing sardines on bloods sugar and insulin levels. It was shown that sardine protein diets diminished plasma insulin as well as insulin resistance. Plasma  free fatty acids were also lower. Finally, the sardine diets showed significantly decreased plasma glucose and HbA1C (a measure of long term blood sugar).

Keeps you full and satisfied.

Sardines are high in protein and have an optimal balance of Omega-3’s. The combination of these two essential nutrients is ideal for providing fullness and long-lasting energy: protein helps keep you feeling full longer, while healthy fats help manage insulin response, thus helping stabilize blood sugar levels and control cravings and hunger.

And what’s the ultimate health benefit of sardines? They are the better choice for our planet’s health.

These mighty fish are very low in mercury, but eating them also has the potential to help rebalance the marine ecosystem. A study recently suggests that by consuming more of the fish on top of the food chain and less of the forage fish, like sardines, the population of forage fish has increased, throwing off oceanic ecosystems. Eating fewer large fish (like tuna) and more small fish (like sardines) can help us maintain a healthy balance in our ecosystem.

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Burnout has become so commonplace that we don’t realize it until we’ve hit a crashing point. This crashing point can feel like a brick wall closing in on us, slowing us down and blocking us from getting up. If you’re tired of carrying this heavy weight on your shoulders, keep reading to learn the ultimate cure for preventing and recovering from burnout.

Let’s start with what burnout is exactly. Burnout is when we have chronic stress and don’t manage it well. It happens from overextending ourselves past our limits. From overworking, overthinking, and overdoing. It affects our energy levels, our moods, our actions, and how we show up. Not to mention it just feels plain crappy!

When we feel crappy it can feel debilitating or impossible to come out of it. The good news is, burnout isn’t permanent, and there’s something we can do to shift it. If burnout comes from not managing our stress well, then the opposite will cure it, managing our stress better.

The Cure To Burnout

The cure to burnout is extreme self-care. Not the kind of self-care you might be used to – the image of mani-pedis and margaritas. Although a fun activity, it won’t give you long lasting effects. For a longer term solution we’re going to have to dig deeper.

We need a solution that nurtures your WHOLE SELF, not just a portion of it. That solution is an integrated self-care practice. A self-care practice that is rooted in your daily routine and nurtures your mind, body, spirit, and environment. 

Most of us have heard about body wellness – in terms of eating right and exercising, but what about the other components? The lack of care for our mind, spirit, and environment are negatively contributing to our stress levels. Building a self-care practice that covers all of these components will reduce and prevent burnout.

“The land of burnout is not a place I ever want to go back to.” – Arianna Huffington

Building Your Self-Care Practice

Ready to build your personalized self-care practice? Before you sigh and say you don’t have time for yet another thing on your to-do list, here’s what you want to remember: self-care brings time back to you. So if you feel short on time, this is the solution to give you more time. When you care for yourself, you have more energy, more clarity, and more focus. This reduces the time you spend in confusion, indecision, and worry. If you’re not sold yet, try it for yourself and see what results you get. 

To build your self-care practice you have to know yourself deeply because your practice will be unique to you. What relaxes one person, might be stressful for another. Think about cooking for example. For some, this might be the most relaxing, nirvana activity. For others, the idea of preparing dinner makes them want to pull their hair out. 

Building the perfect plan for you, requires self-discovery work. Below you will find some questions to help you understand yourself better to create a plan that matches your style. 

Questions to help you build your self-care practice: 

• Do I have a self-care practice right now? 
• If yes, how can I enhance my self-care practice to help me reduce stress and thrive? 
• If not, what would an ideal self-care practice look like for me?
• What is important to me?
• What gives me joy?
• What fills up my cup?
• What recharges me?
• What kind of environment do I thrive in?
• Where and when do I feel the most relaxed?
• What calms my spirit?
• Where in my day can I add 10 minute breaks?

The answers to these questions will help you develop your unique self-care practice. See where in your day you can take breaks, or simply decide to take breaks. Once you create those pockets of time, add in intentional 10 minute joy breaks throughout your day with the activities that relax and recharge you. For some that may be taking a walk in nature, basking in the sun. For others that may be dancing to music, cuddling with their dog. Make your self-care practice yours. Make it fun. Make it joyful.

“If you get tired, learn to rest, not to quit.” – Banksy

Living Your Self-Care Practice

Integrating your self-care practice into your daily routine is what will ensure you live it. If a daily routine sounds overwhelming, start with 1 day a week. Commit to a self-care practice at least one day in the week, then challenge yourself to add more days in each week. Take a moment every week to evaluate how it’s going for you. Notice how you feel before and after your intentional breaks. Notice what it’s adding to your life. And pay attention to your energy levels throughout the day.

Over time you will notice the mental, spiritual, and physical benefits you are gaining and you’ll find yourself drawn to incorporate self-care daily. Think of this self-care practice as natural medicine, joy, and life you are bringing back to yourself. Having your cup full will allow you to live the life you truly want. It will allow you to be present for the moments and people that are important to you. Because of self-care, you will be happier, fuller, and more in alignment to your truth. Cheers to building and living a self-care practice that will not only reduce burnout but also add joy to your daily life.

How do you avoid burning out in your life? Share your thoughts with us below!

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