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10 Superfoods Healthier Than Kale

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In the food world, the biggest celebrity of all might be kale — the Shakira of salads, the Lady Gaga of leafy greens. It’s universally recognized that kale anything–kale chips, kale pesto, kale face cream — instantly imparts a health halo. Even 7-Eleven is making over its image by offering kale cold-pressed juices. And yes, kale has plenty of benefits — including high levels of folate and more calcium, gram for gram, than a cup of milk.

Still, kale’s actually not the healthiest green on the block. In fact, in a recent report published by the Centers for Disease Control that ranked 47 “powerhouse fruits and vegetables,” kale placed only 15th (with 49.07 points out of 100 for nutrient density)! Here’s a roundup of the 10 leafy green cousins that researchers say pack a greater nutritional wallop. Read ’em, eat ’em, and reap the benefits.

SUPERFOOD #10 Collard Greens

Nutrition Score: 62.49

A staple vegetable of Southern U.S. cuisine, collard greens also boast incredible cholesterol-lowering benefits — especially when steamed. A recent in vitro studypublished in the journal Nutrition Research compared the effectiveness of the prescription drug Cholestyramine to steamed collards. Incredibly, the collards improved the body’s cholesterol-blocking process by 13 percent more than the drug! Of course, that won’t do you any good if you insist on serving them with ham hocks.

SUPERFOOD #9 Romaine Lettuce

Nutrition Score: 63.48

Even more so than its cousin kale, the humble Romaine lettuce packs high levels of folic acid, a water-soluble form of Vitamin B that’s proven to boost male fertility. Astudy published in the journal Fertility and Sterility found supplemental folic acid to significantly increase sperm counts. Get the man in your life to start craving Caesar salads, and you may soon have a baby Julius on board. (Ladies, this green packs health benefits for you, too! Folate also plays a role in battling depression, so change out your kale for Romaine and, while you’re at it, stock up on these other 8 Foods That Boost Your Mood.)

SUPERFOOD #8 Parsley

Nutrition Score: 65.59

Yes, that leafy garnish that sits on the side of your plate — the one they throw away after you eat the rest of your meal — is a quiet superfood, so packed with nutrients that even that one sprig can go a long way toward meeting your daily requirement for vitamin K. Moreover, research suggests the summer-y aroma and flavor of chopped parsley may help control your appetite. A study in the journal Flavour found participants ate significantly less of a dish that smelled strongly of spice than a mildly scented version of the same food. Adding herbs, like parsley, creates the sensory illusion that you’re indulging in something rich — without adding any fat or calories to your plate.

SUPERFOOD #7 Leaf Lettuce

Nutrition Score: 70.73

The nutritional Clark Kent of the salad bar, this common and unsuspecting leafy green is ready to take its place among the superfoods. Two generous cups of lettuce provides 100 percent of your daily vitamin K requirement for strong, healthy bones. A report from the Nurses’ Health Study suggests that women who eat a serving of lettuce every day cut the risk of hip fracture by 30 percent than when compared with eating just one serving a week. (What other foods might you be underestimating? Find out which are in your kitchen now in our 6 Surprising Superfoods.)

SUPERFOOD #6 Chicory

Nutrition Score: 73.36

Chicory is a family of bitter greens, but its most well-known member is radicchio, the small red or purple leaf that comes in a head about the size of a softball. It’s one of the best dietary sources of polyphenols — powerful micronutrients that serve a role in preventing disease. A study in the Journal of Nutrition found that people who consume 650 mg a day of polyphenols have a 30 percent chance at living longer than those who consume less than that. A cup of chicory leaves clocks in at about 235 mg (double that of spinach!), so consider adding a little leafy red into your leafy greens.

SUPERFOOD #5 Spinach

Nutrition Score: 86.43

Spinach is to kale what Michael Jordan is to LeBron James — the once unrivaled king now overshadowed by the hot new thing. But like MJ, spinach has a few more championship rings than its more current rival — primarily its position as a top source of biceps-building iron. According to the United States Department of Agriculture, a 180 gram serving of boiled spinach provides 6.43 mg of the muscle mineral — that’s more than a 6-ounce hamburger patty! Recent research also suggest compounds in the leaf membranes called thylakoids may serve as a powerful appetite suppressant. A recently published long-term study at Lund University in Sweden found that having a drink containing thylakoids before breakfast could significantly reduce cravings and promote weight loss. On average, the women who took the spinach extract lost 5.5 pounds more than the placebo group over the course of three months. (It’s easy to see why spinach tops our list of the essential 8 Foods You Should Eat Every Day.)

SUPERFOOD #4 Beet Greens

Nutrition Score: 87.08

Yes, the stuff they cut off and throw in the garbage before charging you an arm and a leg for “beet salad.” A scant cup of the bitter green serves up nearly 5 grams of fiber–that’s more than you’ll find in a bowl of Quaker oats! Researchers at the University of Leeds found that risk of cardiovascular disease was significantly lower for every 7 grams of fiber consumed. Try them in stir frys and eat to your heart’s content!

SUPERFOOD #3 Chard

Nutrition Score: 89.27

Chard. Sounds like “burnt.” It’s not as fun a name to drop as, say, “broccolini,” but it might be your best defense against diabetes. Recent research has shown that these powerhouse leaves contain at least 13 different polyphenol antioxidants, including anthocyanins-anti-inflammatory compounds that could offer protection from type 2 diabetes. Researchers from the University of East Anglia analyzed questionnaires and blood samples of about 2,000 people and found that those with the highest dietary intakes of anthocyanins had lower insulin resistance and better blood glucose regulation.

SUPERFOOD #2 Chinese Cabbage

Nutrition Score: 91.99

Taking the silver medal in the powerfood Olympics is Chinese cabbage, also called Napa or celery cabbage. Rich sources of highly available calcium and iron, cruciferous vegetables like the cabbage have the powerful ability to “turn off” inflammation markers thought to promote heart disease. In a study of more than 1,000 Chinese women, published in the Journal of the Academy of Nutrition and Dietetics, those who ate the most cruciferous vegetables (about 1.5 cups per day) had 13 percent less inflammation than those who ate the fewest.

SUPERFOOD #1 Watercress

Nutrition Score: 100

The top dog, the unrivaled champion, the chairman of the cutting board, watercress may also be the closest thing yet to a true anti-aging food. Gram for gram this mild-tasting and flowery-looking green contains four times more beta carotene than an apple, and a whopping 238 percent of your daily recommended dose of vitamin K per 100 grams — two compounds that keep skin dewy and youthful. The beauty food is also the richest dietary source of PEITC (phenylethyl isothiocyanate), which research suggests can fight cancer. Results from an eight-week trial published in the American Journal of Clinical Nutrition suggest daily supplementation of 85 grams of raw watercress (that’s about two cups) could reduce DMA damage linked to cancer by 17 percent. Exposure to heat may inactivate PEITC, so it’s best to enjoy watercress raw in salads, cold-pressed juices, and sandwiches.

Source: huffingtonpost.com

Get Rid of Constipation FOR GOOD

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Constipation refers to the condition where bowel movements are irregular and the process of passing stools can be painful. Most people suffer from constipation at some point of time but some may complain of more frequent bouts than others. For most people constipation is a discomfort that’s best not discussed as it is in most cases temporary and for most people it’s an awkward subject. If the problem is severe or frequent and causes you a great deal of discomfort however it is important that you discuss it with your health care provider. In most cases dietary and lifestyle modifications alone suffice and there is no real need for medical treatment.

Our perceptions of constipation can also vary as this depends on what one views as regular bowel movements. While some individuals need to pass a stool at least twice or thrice a day, for some others regular bowel movements may simply include passing a stool once in two or three days. In most cases however an individual is said to suffer from constipation if there is straining to pass stools most of the time, if stools are hard most of the time, if the bowels are not completely evacuated a lot of the time and if bowel movements occur just once or twice a week.

Constipation Picture

For chronic cases, where the problem of constipation frequently recurs or is long lasting, a more aggressive form of treatment may be necessary. Infants, children and adults can all suffer from constipation due to a variety of reasons.

Symptoms of Constipation

Other symptoms of constipation may include:

  • Irregular or less frequent bowel movements or anything less than thrice a week (severe constipation refers to only one or less bowel movements per week)
  • Sudden change in regularity
  • Harder stools that are more difficult to pass
  • A bloated feeling in the lower abdomen
  • Straining while passing stools
  • Coated tongue
  • Bad breath
  • Depression and anxiety
  • Headaches
  • Insomnia
  • Loss of appetite
  • Dark circles under the eyes
  • Mouth ulcers
  • Dizziness
  • Nausea
  • Feeling of fullness in the abdomen
  • Gas and bloating
  • Varicose veins
  • Heartburn
  • Children who suffer from constipation may be easily fatigued and have no appetite
  • Infants tend to be uneasy and fussy and suffer from gas and bloating

Causes of Constipation

Constipation occurs because of the slow passage of digesting food through the intestines. While this could occur in any part of the intestine in almost all cases this occurs in the colon. In almost all cases the main cause of constipation is a poor diet or dehydration, but it may also be caused due to certain medications. In some cases, constipation may also be a symptom of an underlying medical condition such as IBS or Irritable Bowel Syndrome.

The main causes of constipation include:

  • A low-fiber diet
  • Inadequate or poor intake of fluids
  • Lack of regular exercise and a sedentary lifestyle
  • Changes to lifestyle and daily routine, including meal timings or the timings for your bowel movements
  • Delaying having a bowel movement even after the urge occurs (this is usually common among children especially toddlers who aren’t ready to be toilet trained)
  • Discomfort such as inadequate privacy whilst using the toilet
  • Abuse of laxatives
  • Stress
  • Depression
  • Aging
  • Obesity or overweight
  • Metabolic disorders
  • Medications such as certain anticonvulsants, antacids, antidepressants and antihistamines
  • Travel and changes of schedule
  • Pregnancy
  • Hormonal imbalance
  • Medical conditions such as cystic fibrosis or hyperthyroidism
  • Diseases of the bowel such as IBS
  • Abnormalities of the pelvic floor
  • Colon cancer (though this is rare)
  • Psychological problems such as trauma or shock resulting from violence, sexual abuse or personal loss

Remedies for Constipation

If the problem of constipation is acute or chronic, it is best to consult with your doctor to determine the underlying cause. You may need to undergo a series of blood tests, stool tests and abdominal x-rays to rule out various factors that may be causing the constipation. In severe cases, a barium enema or a colonoscopy may be required as well.

Mild cases of constipation can be treated with over-the-counter stool softeners and laxatives. However, these drugs should not be used for long periods of time or to treat chronic cases of constipation. To tackle severe constipation you need a combination of dietary and lifestyle changes to really make an impact on your bowel movements. If you prefer herbal or natural remedies for constipation, make sure you check with your doctor before trying anything new. Also keep in mind, an overuse of herbal supplements can reduce their efficacy in the long run.

Some laxatives may interact with certain medications so always check with your doctor if you are already on medications for any other health condition. For milder cases of constipation bulk forming laxatives that contain fiber are recommended. These soften the stool and make it easier to pass. Fiber supplements such as Metamucil can help, but make sure you drink enough water when taking such supplements or it could worsen the situation. The other types of laxatives are stimulant laxatives. These cause the muscles of the intestine to contract and encourage a bowel movement. However, these types of laxatives are not suitable for long-term use and can result in an electrolyte imbalance in the body and dehydration. If the constipation has been caused by an illness or as a side effect of surgery, stool softeners are usually prescribed to help make the bowel movement less painful. Saline or mineral oil enemas are more aggressive cures for constipation and should not be used on a regular basis. Home remedies for constipation in toddlers and children generally involve the use of suppositories. Glycerin suppositories are inserted into the rectum and soften stools and make them easier to pass.

You can also provide constipation relief with a number of simple natural cures or home remedies. Popular constipation remedies for adults include:

  • Herbs such as flaxseed, fenugreek or barley work as bulk forming laxatives and are excellent chronic constipation cures. They contain soluble fiber that helps soften stools and reduces discomfort during bowel movements. Studies have supported some of these claims and defatted flaxseed meal was found to help in the treatment of constipation.
  • Senna is another herb that functions as a natural stimulant laxative. It causes the walls of the intestines to contract and encourages a bowel movement. Senna should not be used for long periods of time and as with any herbal treatment should be taken under the supervision of a trained specialist.
  • Aloe vera juice is a popular home treatment for constipation. Dilute aloe vera juice in water and drink first thing in the morning and last thing at night for regular bowel movements. Some people may experience cramping or diarrhea with aloe vera juice so proceed with caution.
  • Pears and pear juice if consumed at breakfast and dinner time can help relieve constipation symptoms. If the constipation is severe, a fruit only diet for a few days will go a long ways towards clearing up the condition.
  • Guava eaten raw with the seeds provides enough roughage to relieve constipation and soften stools naturally. For the best results eat one or two whole guavas every day.
  • Grapes contain organic acid and cellulose that makes them a natural laxative. Grape juice can help tone the internal muscles of the stomach and prevent chronic constipation. If fresh grapes are unavailable, raisins soaked overnight in water are the next best alternative.
  • Oranges stimulate the bowels and encourage regular bowel movements. Oranges also help prevent the accumulation of waste matter in the colon and reduces the chances of constipation.
  • Dried or fresh figs, prunes and prune juice and fresh papaya are other fruits that are used to treat constipation.
  • Raw spinach helps cleanse the digestive tract and cures constipation. Drink raw spinach juice mixed with water twice a day for the most effective treatment.
  • You could also drink a glass of hot water with half a teaspoon of salt and the juice of half a lime added to it. Do this as soon as you wake up before consuming any other food or beverages. This is believed to help regularize bowel movements.

Diet for Constipation

An ideal diet to cure constipation and prevent its recurrence is one that is high in fresh fruits and vegetable, especially those with high fiber content. Dried fruits, whole grains, cereals, and vegetables are the best ways to get fiber into your diet. For the best results, you must increase your intake of water as well. Keep hydrated at all times to prevent the hardening of stools and encourage regularity. For some people, suddenly adding high amounts of fiber into their diet may cause gas and bloating. If this is the case, try introducing small amounts of fiber at a time until the digestive system gets used to it.

Suggestions for Constipation

The best way to treat constipation is to try and prevent it. To avoid constipation you must:

  • Include lots of fiber into your diet
  • Drink plenty of water daily but avoid too much caffeine and alcohol
  • Start a regular exercise routine
  • Do not delay a bowel movements if the urge occurs
  • Chew food slowly and well when eating
  • Do not eat on the go or at irregular times
  • Avoid foods that are high in fats and refined sugar
  • Avoid over processed and junk food
  • If you are pregnant and suffer from constipation stay away from laxatives and over-the-counter medications as these can cause premature contractions. Opt for natural remedies and dietary changes to prevent constipation instead.
  • Yoga can help regularize bowel movements. Certain yoga poses and asanas stimulate the digestive tract and encourage bowel movements. Deep breathing exercises and meditation also help relieve stress and anxiety that may be causing the constipation.

Oregano And Rosemary Can Lower Blood Sugar Plus More Major Benefits!

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Diabetes, which currently affects more than 8 percent of the American population, is increasing at an unprecedented rate. According to the Centers for Disease Control, the incidence of this disease skyrocketed over the last three decades, rising 176 percent in the years 1980 through 2011.

Now, more than ever, a need for safe and effective treatment exists, and researchers are saying that a pair of fragrant, flavorful Mediterranean herbs may hold the key.

In a study conducted by researchers from the American Chemical Society and published in Journal of Agricultural and Food Chemistry, rosemary and oregano were found to inhibit an enzyme, dipeptidyl peptidase IV, that promotes the secretion of insulin. Protein tyrosine phosphatase – which plays a role in insulin signaling – has led researchers to conclude that the herbs could be useful in preventing and treating diabetes.

Lead author and researcher Elvira Gonzalez de Mejia noted that although some cases of diabetes can be controlled through diet and exercise, many patients lack the discipline to follow a successful regimen. In addition, anti-diabetic drugs can be costly, as well as featuring negative side effects. On the other hand, herbs offer a safe, natural and cost-effective method of lowering blood glucose.

What are the beneficial properties of rosemary and oregano?

If you don’t have access to fresh rosemary and oregano, no worries – although, of course, it is always preferable to use fresh, organic herbs whenever possible, the dried “supermarket” version is just as effective when it comes tolowering blood sugar.

HBP-00348-1

Photo:www.iherb.com

The researchers tested the effects of both greenhouse-grown and commercial dried extracts. Not surprisingly, they found that the greenhouse version of the herbs had higher levels of beneficial polyphenols and flavonoids. However, the commercial dried extracts functioned just as well to lower blood sugar.

Of the different varieties of greenhouse and commercial herbs tested by the researchers, commercial Greek oregano – scientifically known as origanum vulgare – commercial Mexican oregano, or lippia graveolens – and both greenhouse and commercial rosemary – rosmarinic officinalis – performed best.

Polyphenols and flavonoids in rosemary and oregano shown to target inflammation

Courtesy of their high levels of phytochemicals, both rosemary and oregano are potent inflammation fighters. This pair of herbs is particularly rich in gallic acid, with some samples containing as much 430 micrograms per milligram of dried weight. Gallic acid, with confirmed anti-fungal, anti-viral, and chemopreventive properties, is first and foremost a stunningly effective antioxidant.

In a new animal study published in 2014 in International Journal of Inflammation, gallic acid not only had a beneficial effect on mice with laboratory-induced sepsis, it completely reversed lipid peroxidation – the damaging degradation of fats.

In addition, both rosemary and oregano are rich in antioxidant rosmarinic acid, beneficial volatile oils such as cineol, camphene and borneol, and the antioxidant vitamins A and C.

Rosemary can also alleviate age-related cognitive decline

Rosemary’s beneficial effects aren’t limited to inhibiting diabetes and promoting healthy blood sugar levels. By reducing oxidative stress in the part of the brain that controls learning and memory, rosemary may help to alleviate cognitive deficits that accompany aging.

According to recent animal studies conducted at Saint Louis University School of Medicine, several enhanced proprietary rosemary and spearmint extracts improved the cognitive performance of mice with age-related cognitive decline. The research team expressed hope that the herbs could be used to reduce cognitive problems occurring in the early stages of Alzheimer’s disease.

Source: healthy-holistic-living.com

Here’s What Real Healthy People Actually Snack On

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When it comes to avoiding that hangry feeling, the best defense is a good offense. And a good offense consists mostly of snacks.

That means planning ahead and stocking up on healthy options you’ll actually keep in your kitchen/purse/office fridge/pockets/whatever.

Because when you have zero time in your day and need to grab something fast, you’ll go for the peanut butter cup every damn time. BUT if you already have something satisfying and better for you on hand: snack win!

HOWEVER, if you hear one more person call a handful of almonds a snack, you can rightfully throw it in their face.

Here are 23 better, more interesting options that will awaken your starving soul.

They’ve all been made (and devoured) by real, seriously healthy people who say things like “satiety” and “fuel your body.” Steal their snackspiration so you’ll never have to go head-to-head with the vending machine again.

1. Open-Faced PB & Blueberries

“This is one of my favorite snacks. Almond butter is a great way to start the day with some awesome protein. And blueberries are my favorite fruit because they’re super low in sugar. When I eat bread it’s ONLY Ezekiel, which is a sprouted grain bread that has no yeast.” —Gabrielle Bernstein, author of Miracles Now

2. Egg and Apple Combo

“Eating should stimulate all of our senses, and a perfectly cooked hard-boiled egg is about as good as it gets for me. Paired with a green apple, this is the perfect snack to satisfy any hunger and please your palate as well.” —Aaron Flores, RDN, California-based nutritionist specializing in intuitive eating and Healthy at Every Size (HAES)

 

3. Spiced Apple Chips

“The recipe is incredibly simple — only very thinly sliced apples sprinkled with a little apple pie spice and popped in the oven on a low temperature for a couple hours. The outcome is nutritious and delicious and a great substitute for fried chips. My husband and I brought a bunch of them hiking with us — they make a great portable snack.” —Anne Mauney, MPH, RD, founder of fANNEtasticfood.com

4. Avocado Toast

“My favorite way to eat avocados is smashed onto toast with a sprinkle of salt and a few red pepper flakes. If I’m really hungry I add a fried egg. The healthy fat from avocado plus carbohydrates from bread makes it ultra-satisfying and always delicious.” —Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy

5. Spicy And Sweet Roasted Chickpeas

“I like this as a snack for when I’m craving something savory. The crunchy bite size peas are also loaded with protein and fiber, so a little goes a long way.” —Nita Sharda, RD,

6. Banana Nut Toast

“This is a slice of sprouted wheat bread with ½ tablespoon almond butter, ½ tablespoon peanut butter, ¼ sliced banana and 1 teaspoon chopped walnuts on top — with an optional sprinkle of cinnamon and drizzle of honey. This delicious snack packs a protein and fiber punch guaranteed to keep you full in between meals.” —Anjali Shah, board certified health coach and founder of The Picky Eater

7. A Makeshift Pudding Cup

“Greek yogurt mixed with some chocolate protein powder and raspberries makes for a perfect high-protein snack under 200 calories. You’re getting a good source of probiotics from the Greek yogurt, antioxidants and fiber from the raspberries, and an extra boost of protein from half a scoop of whey protein.” —Katie Yip, New York City-based Pilates teacher

8. Miso Zoodle Soup

“I love noodle soup, but most are just carb bombs in a bowl. I used my new spiralizer to make zucchini noodles, then whipped up miso broth, which contains probiotics that boost gut health by supporting digestion, and then tossed in some carrots, mushrooms, ginger, and spinach.” —Michele Promaulayko, editor-in-chief ofYahoo Health and author of the new book 20 Pounds Younger

 

 

9. Blueberry Coconut Balls

 “These no-bake snack balls are made with antioxidant-rich frozen wild blueberries. If you eat them right away they are super cold and refreshing, but if you let them thaw a bit they are melt-in-your-mouth delicious!” —Danielle Omar, MS, RD

 

10. A Picturesque Cheese Plate

“This is a simple, on-the-fly appetizer made up of stuff I had in the fridge — olives, grape tomatoes, caper berries. Anchoring the plate is a hunk of feta cheese that I dressed up with some chopped oregano from the garden and red onion.” —Monica Reinagel, licensed nutritionist and host of the Nutrition Diva podcast

11. Fruit Pizza

“This watermelon ‘pizza’ is a perfect low-calorie treat that satisfies the sweet tooth, replenishes your muscles, and hydrates your body. Ideal for a hot summer day, a party snack, or post-workout, since it will help replenish glycogen stores in your muscles and aid recovery. Both the watermelon and banana also help with bloating! ” —Idalis Velazquez, NASM-CPT, founder of IV Fitness

 

12. A Loaded Sweet Potato

“My favorite mid-morning snack is a leftover roasted sweet potato, split open and stuffed with a couple dollops of plain Greek yogurt. If I’m feeling fancy, I’ll sprinkle it with furikake, a super-flavorful Japanese seasoning mix with toasted nori and sesame seeds. With all the protein, healthy carbs, and fiber, it’s a snack that keeps me satisfied for hours.” —Anjali Prasertong, contributing editor at The Kitchn and graduate student studying to become a registered dietitian

13. A Fruit Smoothie That Only Looks Like a Daiquiri

“California Sunshine Smoothie! Yummy — 139 calories and 7 grams of fiber. Try it! All organic: 10 strawberries, 1 orange, ½ a medium banana, 1 cup of ice, and water!” —Jeanette Jenkins, president of The Hollywood Trainer

14. Cheese, Crackers, Tomatoes, and Veggies

“This great combination keeps you full and promotes satiety. Protein comes from the delicious mozzarella cheese (a low-fat selection), the fiber comes from the high-fiber crackers (one with 5 grams of fiber or more), and vegetables!” —Shelly Marie Redmond, RD, author of Eat Well and Be Fabulous

15. Homemade Sweet Potato Chips

“I love this because it’s whole food eating – a two-ingredient snack solution.”
—Rachel Beller, MS, RDN, founder of Beller Nutritional Institute and author of Eat to Lose, Eat to Win

16. Apple Peanut Butter Toasts

“A good, satisfying, filling snack and the tasty health benefits of cinnamon and SunButter — a healthy option for anyone with nut allergies. It also has more unsaturated fat, magnesium, iron, zinc, and vitamin E than peanut butter.” —David Kirsch, celebrity trainer and founder of David Kirsch Wellness

17. Cheddar Kale Chips

“Dedicated to all the people who are over ridiculously priced kale chips. These savory chips make for the perfect snack, and won’t hurt your pockets.” —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts ofFood Heaven Made Easy

18. A Cookie You Can Make IN A PAN

“Cookies have been a great tool for me when I train really hard in the gym and need a carbohydrate or sugar boost to refuel my muscle and liver glycogen. Often store-bought cookies are too high in fat to be a good post-workout tool. Therefore, I get creative in my kitchen and got obsessed with a cookie that gets cooked in a pan. I dreamed of something that was part pancake, part gooey and crunchy cookie! This is ¼ cup quick-cooking oats, 1 tablespoon coconut flour, 1 tablespoon agave nectar, 1 whole egg, 1 scoop chocolate whey protein powder, Stevia-sweetened chocolate chips, and a dash of salt. Stir it up and add a splash of milk if needed for consistency. Cook in a nonstick pan sprayed with coconut oil. Cook on low and flip when it starts to bubble — just like when cooking pancakes. It’s only 330 calories!” —Holly Perkins, CSCS, author of the upcoming Lift to Get Lean

19. Crudités For One

“This is what I typically eat as a mid-morning snack. It is carrot sticks, celery sticks, half an avocado, beetroot, and spinach, accompanied with almond butter and cottage cheese. This gives the perfect balance of protein and veggies to keep me satisfied and full until the next meal.” —Aina Hussain, registered nutritionist and founder of The Fruitful Foodie.

20. Cauliflower Fries

From her Instagram: “I just made French fries out of cauliflower and @questnutrition protein powder. Hey! Don’t say ew until you try it. It’s seriously amazing!” —Cassey Ho, creator of POP Pilates

21. This Bright and Cheery Deliciousness

“I love because it I looove fresh fruit and veggies — and goat cheese and avocado call my name regularly! It’s a perfect mini meal or snack, because it’s packed with nutrients including antioxidants and fiber to help keep you full. Plus the healthy fat in avocado provides satiety, and who doesn’t love the sweetness of mango and taste of goat cheese? The combo may seem funny, but it is a real food combo that is a winning gem. Promise!” —Keri Glassman, MS, RD, CDN, author of The New You and Improved Diet

22. Kale Guacamole Wraps

“Just wilt kale or any other leafy green by soaking in warm water for a few minutes, then stuff with whatever you want and enjoy!” —Wendy Lopez, nutritionist, and Jessica Jones, MS, RD, co-hosts of Food Heaven Made Easy

23. A Smoothie In A Bowl

“One of my favorite snacks is a smoothie made with oats served in a bowl. This one is a cup of frozen berries, half a banana, a cup of milk, and a quarter cup of oats thrown in a blender, then topped with toasted buckwheat and nut butter. The oats give the smoothie a nice doughy taste, plus they amp up the nutrition with extra fiber and energy! And enjoying it as a ‘soup’ means I savor every last bite.” —Kath Younger, RD, founder of Kath Eats Real Food

Source:  buzzfeed.com

What Causes Cellulite & Can You Get Rid of It?

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Image result for Fat Legs with Cellulite

Cellulite is a curse to millions of women as they get older. It can appear anywhere, but generally shows up first and most noticeably on the thighs and buttocks. Some describe it as looking like there is cottage cheese under the skin or that their skin looks as rough and dimply as an orange or grapefruit.

So, what is it, what causes it and more importantly, how does one get rid of it.

The ugly truth about cellulite is that it’s fat that accumulates under the skin. As described in the video below, as you age, fat cells under the skin begin to accumulate more and more fat, which causes them to swell bigger and bigger. There is a layer of connective tissue that lies between the fat cells and your skin, but as you age, that layer connective tissue gets stretched, making it look like a fishing net. As the fat cells swell, they bugle through the holes or gaps in the netting of connective tissue. This is what gives it the cottage cheese or citrus peel look.

Is cellulite an indication of a weight problem – getting overweight?

No. Most experts believe that the appearance of cellulite has nothing to do with your actual weight, although it tends to show more on heavier people. In fact, you can blame part of your cellulite on your parents, grandparents, great grandparents on up the line as genetics is believed to be one of the main causes of cellulite.

Another cause of cellulite is hormones, and face it ladies, you have more hormonal issues than men do, which is why more women suffer from the unpleasant curse of cellulite. Hormonal changes in the woman’s body during puberty, pregnancy, post pregnancy and menopause all tend to contribute to the build-up of cellulite.

The four leading factors for the accumulation of cellulite are your gender, age, genetics and hormones. With that said, note that some men also accumulate cellulite, however, it is a lot more prevalent in women, especially older women.

Is there anything you can do to prevent the build-up of cellulite? Other than watching what you eat and staying active, there isn’t a whole lot that can be done to prevent it happening to you. Eating a healthy diet that is not conducive to building fat, can be a big help, but it’s not enough on its own. Exercising and staying fit and toned also helps, but like eating a healthy diet, it’s not enough by itself to prevent cellulite.

Are there any remedies to help get rid of cellulite? If you look on the internet, you will find a multitude of products and activities that all claim to get rid of cellulite. Knowing the vanity of many women and how much they hate the look of cellulite thighs and butts, fighting cellulite is a multi-million-dollar industry.

However, don’t get duped or waste your money on many of the alleged claims. According to Dr. Oz in the video below, there is not a single crème or product that will magically get rid of your cellulite.

Strenuous exercises like jogging, running and swimming may help reduce the amount of cellulite and tone up the muscles around the cellulite, it won’t get rid of it all. Exercising, coupled with a really stringent low-fat and low-calorie diet, help some see improvement, but again, it won’t make it all go away.

Some see some success in getting rid of cellulite through invasive procedures like liposuction, but sometimes, it’s only a temporary solution as the genetic and hormonal propensity to build cellulite does not go away and will eventually build up another supply.

Sorry ladies, but cellulite is a curse you will most likely have to learn to live with for the rest of your days.

Pregnancy, Sugar, Allergies and Asthma

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The entire nation has been fixated on the Trump-Russia probe and the Senate Republicans’ healthcare plan. Everyone wants to know what kind of healthcare coverage they can expect under whatever new healthcare plan will replace Obamacare. Many are also wondering what will happen to their existing healthcare plans if the new GOP plan is passed and even if it isn’t passed. With more and more insurance providers cancelling policies and pulling out of the Obamacare exchanges, they wonder how much longer their current policies will still be good and how much the rates will increase next year.

Parents of kids with asthma and/or allergies are living with the uncertainty of not knowing what kind of healthcare they’ll have the next time they have to take their kids to the doctor or hospital in the case of a bad asthma attack. Will they still have coverage in the near future? At the moment, no one can say for certain.

How many kids and families are we talking about?

According to PediatricAsthma.org, asthma affects more children than adults.

  • “Asthma is the most common chronic condition among children under the age of 18, affecting 6.3 million.
  • 24 percent of children between the ages of 5 and 17 have some limited activity due to asthma.
  • Asthma is the leading cause of missed school days among children ages 5 to 17.
  • Asthma in America survey indicated that misunderstandings about asthma symptoms and treatment were widespread among patients and that care often fell short of National Asthma Education and Prevention Program (NAEPP) guidelines.”

According to the American Academy of Allergy Asthma & Immunology:

  • “Children with recurrent cough, wheezing, chest tightness or shortness of breath may have one or more forms of asthma.
  • Left untreated, asthmatic children often have less stamina than other children, or avoid physical activities to prevent coughing or wheezing. Sometimes they will complain that their chest hurts or that they can not catch their breath. Colds may go straight to their chest. Or, they may cough when sick, particularly at night.
  • Asthma has multiple causes, and it is not uncommon for two or more different causes to be present in one child. Asthma is more than wheezing. Coughing, recurrent bronchitis and shortness of breath, especially when exercising, are also ways that asthma appears.”

However, a new study may give prospective parents something to think about to help reduce the chances of their kids having asthma. Researchers at the University of Bristol, United Kingdom, began studying women who were pregnant in the 1990s and then followed up with their children. They found what direct link to the pregnant mothers’ intake of sugar to their kids developing allergies and allergic allergies

“The study’s findings showed that the 20% of mothers with the highest sugar intake had a 38% increased risk of their children developing allergies than the 20% of those with the lowest sugar intake. There was also a 101% increased risk of allergic asthma in the children of women who consumed large amounts of sugar.”

“The team of researchers said that the association between sugar and allergies and allergic asthma is allergic inflammation in the developing lungs due to a high intake of fructose by the mother.”

One of the lead researchers recommends that pregnant women try to decrease the amount of sugar they take in during their pregnancies, especially women in western countries like the United States, where sugar is a mainstay in many foods, snacks and beverages. Ladies – try to avoid those ice cream cravings, for the sake of your child

What’s the Number 1 Health Condition of Older People?

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That may seem like an odd question, but the answers one gets may help explain some general misinformation.

The number one answer many people give is heart disease. While heart disease is the number 1 cause of deaths for people over the age of 65, it’s not the number 1 health condition that older people endure.

The second answer one general hears is cancer, but again, that would be wrong. It’s not cancer.

The number 1 health condition facing older individuals is arthritis. According the Center for Disease Control, 49.7% of adults over the age of 65 will suffer from some form of arthritis, but that does come with a caveat.

Depending upon the source, the term arthritis can refer to between 100 to 200 forms of diseases and conditions that affect joints and the tissues associated with the joints. These are further broken down into 7 main groups:

  • Inflammatory arthritis – Inflammation is a normal part of the body’s healing process. The inflammation tends to occur as a defense against viruses and bacteria or as a response to injuries such as burns. However, with inflammatory arthritis, inflammation occurs in people for no apparent reason. Inflammatory arthritis is characterized by damaging inflammation that does not occur as a normal reaction to injury or infection. This type of inflammation is unhelpful and instead causes damage in the affected joints, resulting in pain, stiffness and swelling.
  • Degenerative or mechanical arthritis – Degenerative or mechanical arthritis refers to a group of conditions primarily involving damage to the cartilage that covers the ends of the bones. The main job of the smooth, slippery cartilage is to help the joints glide and move smoothly. This type of arthritis causes the cartilage to become thinner and rougher. To compensate for the loss of cartilage and changes in joint function, the body begins to remodel the bone in an attempt to restore stability. This can cause undesirable bony growths to develop (osteophytes), or cause the joint to become misshapen. This condition is commonly called osteoarthritis.
  • Soft tissue musculoskeletal pain – Soft tissue musculoskeletal pain is felt in tissues other than the joints and bones. The pain often affects a part of the body following injury or overuse, such as tennis elbow, and originates from the muscles or soft tissues supporting the joints. Sometimes if the pain is more widespread and associated with other symptoms, it could be diagnosed as fibromyalgia.
  • Back pain – Back pain can arise from the muscles, discs, nerves, ligaments, bones or joints. Back pain may even be caused by problems with organs inside the body, and can be a result of referred pain, i.e. a problem elsewhere in the body that causes a sensation of pain in the back. Back pain may have a specific cause, such as osteoarthritis – often called spondylosis when it occurs in the spine – which may be visible on diagnostic imaging or physical examination. A “slipped” disc is another cause of back pain, as is osteoporosis (thinning of the bones). In most cases it is not possible for a doctor to identify the exact cause of back pain – this is often described as “non-specific” pain.
  • Connective tissue disease – Connective tissues are tissues that support, bind together or separate other body tissues and organs. They include tendons, ligaments and cartilage. Joint pain is a symptom of CTD, but the inflammation that characterizes CTD may also occur in other tissues including the skin, muscles, lungs and kidneys. This can result in a diverse range of symptoms besides painful joints and require consultation with a number of different specialists.
  • Infectious arthritis – A bacterium, virus or fungus entering the joint can sometimes cause inflammation. Organisms that can infect joints include:
    • Salmonella and Shigella (food poisoning or contamination)
    • Chlamydia and gonorrhea (sexually transmitted diseases)
    • Hepatitis C (a blood-to-blood infection, often through shared needles or transfusions).

In most of these cases, the joint infection can be cleared with antibiotics or other antimicrobial medication. However, the arthritis can sometimes become chronic, and/or joint damage may be irreversible if the infection has persisted for some time.

  • Metabolic arthritis – Uric acid is a chemical created when the body breaks down substances called purines. Purines are found in human cells and several foods. Most uric acid dissolves in blood and travels to the kidneys. From there, it passes out in urine. Some people have elevated levels of uric acid because they either naturally produce more than is needed or their body cannot clear the uric acid quickly enough. Uric acid builds up and accumulates in some people and forms needle-like crystals in the joint, resulting in sudden spikes of extreme joint pain or a gout attack.

Arthritis can affect younger people, but is more common as people age. It affects women and men and can make simple daily tasks difficult and even impossible. Many women like to sew, quilt, darn, knit and other hand-oriented crafts, but these activities can be greatly hindered by many forms of arthritis.

If you experience joint pain anywhere in your body, see a physician. Some forms of arthritis are curable, depending upon the cause and some are better managed with medications and location specific activities. There may be ways to help to make your pain ease off and make your life easier.

3 Simple Rules Will Help You Unclog Your Arteries Naturally

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Cardiovascular Disease – the buildup of plaque and gradual clogging of the arteries, is statistically the number one killer in the world, with on average 2,200 Americans dying of cardiovascular disease each day! With mortality rates like that, cardiovascular health is one of the most important body systems to maintain and repair. While progressive clogging of the arteries can be caused by diet, genetics and an unhealthy lifestyle, preventing and repairing the damage naturally is not impossible with these 3 sets of rules.

Part 1 of 3: Change Your Diet

1. Cut out foods that clog your arteries, especially foods high in saturated fats and trans fats.

  • Avoid greasy fast food and other forms of junk food.
  • You should also limit or avoid animal fats, like butter and lard.
  • Saturated fat turns into cholesterol when it enters the body. It can solidify and stick to your artery walls, causing them to become inflamed.

2. Eat healthy fats. As a general rule, unsaturated fats are less harmful for your artery health that saturated fats. A few of these unsaturated fats can even take things a step further by clearing out your arteries.

  • Avocados contain 15 grams (5 oz) of unsaturated fat, along with plenty of vitamin C, vitamin K, fiber, folate, B6, and potassium. Eating an avocado every day for one week is believed to drop total cholesterol by as much as 17%.
  • Olive oil contains high levels of monounsaturated and polyunsaturated fats, both of which can help your arteries. Use olive oil instead of butter or other fats when cooking.
  • Nuts are another great source of healthy fat. Almonds are high in monounsaturated fats, vitamin E, and fiber. Walnuts are a great source of omega-3 fatty acid.
  • Fatty fish is also high in omega-3 fatty acid. Good examples include tuna, salmon, mackerel, and herring.

3. Increase your fiber intake. Soluble fiber can bind cholesterol inside the body and drag it away. As a result, your arteries become cleaner and less inflamed.

  • Whole grains, like whole-wheat bread and brown rice, are one of the best sources of dietary fiber.
  • There are a few vegetable sources you can rely on for fiber, as well. Broccoli is a good example, and it also contains vitamin K and calcium.

4. Consume liquids rich in antioxidants. Antioxidants assist the body in protecting itself. Some of the best fluids to drink for your artery health include pomegranate juice, orange juice, and green tea.

  • Pomegranate contains phytochemicals, a special type of antioxidant that can protect the lining of the arteries from damage. This juice can also stimulate the production of nitric oxide in the body, which helps keep your arteries open.
  • Orange juice is high in vitamin C and may help reduce your resting blood pressure. The antioxidants in this drink can also help improve your overall blood vessel function.
  • The antioxidants and catechins in green tea decrease your body’s tendency toward absorbing cholesterol, allowing your body more opportunity to flush out the cholesterol already in your arteries

5. Increase cranberry intake in your diet. Cranberries are powerful internal cleansers. Consuming them can help reduce “bad” LDL cholesterol while raising “good” HDL cholesterol.

  • Regularly eating cranberries can help reduce your overall risk of heart disease by as much as 40%.

6. Drink coffee moderately. A moderate amount of coffee may actually help your artery health, but too much can hurt your heart.

  • Drinking more than two but fewer than four cups each day for more than a decade can decrease your risk of artery and health disease by as much as 20%.
  • Drinking more than four cups each day can cause an increase in blood pressure, though, which can throw off the rhythm of your heart beat.

7. Turn toward foods containing folic acid. Vitamin B is helpful to your overall heart health, in general, but folic acid or folate is a special form of vitamin B that seems to have a direct connection to artery health.

  • One natural food source high in folate is spinach. Spinach also contains a large dose of potassium, and the two nutrients combined can help lower your blood blood pressure. Most dark green leafy vegetables can also boast similar claims concerning folate content.
  • Other good sources of folate include citrus fruits, peppers, and watercress.

8. Use the right spices to season your food. Certain spices can work with your body to help fortify it against threats to your health. Spices specifically beneficial for your arteries include turmeric, cinnamon, and garlic.

  • Turmeric is an anti-inflammatory, so consuming it prevents your artery walls from constricting too severely. It can also help reduce fatty deposits in your arteries by as much as 26%.
  • Taking as much as 1 tsp (5 ml) of cinnamon each day can reduce the overall amount of fat in your bloodstream. This, in turn, helps prevent further plaque buildup while lowering bad cholesterol.
  • Garlic is commonly used to flavor foods, as well, and is believed to lower blood pressure, reduce cholesterol, and remove blood clots. It widens your blood vessels and promotes better circulation.

9. Include foods fortified with sterols. Inside the digestive tract, sterols and cholesterol compete to be absorbed, so consuming more sterols can make it more difficult for cholesterol to stick around inside the body.

  • Foods commonly fortified with sterols include orange juice, margarine spreads, and milk.

Part 2 of 3: Change Your Lifestyle

1. Do more aerobic exercise that will get your blood pumping. Enough aerobic exercise can increase the endostatin found in your body. Endostatin is directly involved in the process of arterial growth.

  • A study performed in 2004 concluded that endostatin can increase by 73 percent after spending 10 minutes on a treadmill going 5 miles per hour (8 kilometers per hour). This effect can last for up to two hours.
  • Swimming, basketball, and jogging are all good forms of exercise to try if you want to get your blood pumping quickly.
  • If vigorous exercise is too much for you right now, though, start by walking at a moderate pace for three hours per week. Make sure that each walking session lasts for at least 30 minutes.

2. Stop smoking. Smoking can contribute to the amount of plaque building up in your artery walls. While quitting the habit will not directly cleanse those walls, doing so will make it easier for your arteries to heal.

3. Lower your stress. High levels of stress can cause your blood vessels to constrict and narrow. When this happens, the narrow space left amidst all the plaque in your arteries only becomes even narrower, making it more difficult for your blood to flow.

Part 3 of 3: Opt For Natural Herbal Remedies

1. Consider taking an algae supplement. Blue-green algae, also called spirulina, can be taken in supplement or powdered forms.

  • Taking as much as 4500 mg per day can help relax artery walls. Your blood pressure may also become normalized, and your “bad” LDL cholesterol can drop by as much as 10%.

2. Try ginkgo biloba. Some studies suggest that this herb dilates blood vessels and reduce the stickiness of blood, which helps promote better blood flow through the arteries.

  • This supplement can be especially helpful in treating leg pain associated with clogged arteries.
  • A good dosage to start with is about 120 milligrams per day. This is a low dose, and you might be able to increase it to as much as 600 milligrams per day if your doctor recommends it.

3. Learn about taking hawthorn. When taken regularly, this herb is believed to help strengthen the heart muscle while relaxing blood vessels. As a result, blockages in your arteries are less likely to form or stick around.

  • Start with a low dose around 160 milligrams, taken in two to three daily doses. If necessary, you might be able to increase this amount to as much as 1800 milligrams per day.

4. Find out about red yeast rice. Red yeast rice is an herbal remedy commonly used in Chinese medicine, but it has received only limited testing within the United States and other Western societies.

  • Chinese studies suggest that red yeast rice can lower “bad” LDL cholesterol and raise “good” HDL cholesterol.
  • Note that this herb resembles some statin drugs and may interfere with the effectiveness of statin drugs, so it is not recommended for anyone currently on such medications.

Note: Always consult your doctor before making any major changes to your diet, exercise, and overall lifestyle. You should also check with your doctor before taking any unverified herbal remedy. For most people, none of the information presented here will pose a health risk, but each person can vary. Moreover, your doctor will be able to work with you to prescribe the best treatment plan for unclogging your arteries.

Source: healthyfoodteam.com

Shingles and Increased Risk of Heart Disease

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Ladies, how many of you had chicken pox when you were a kid or even older? You may or may not be aware that having had chicken pox greatly increases your chances of developing shingles later on in life which can also increase your risk of developing heart disease.

First off, what is shingles?

According to one source:

“Shingles is a condition caused by the same virus responsible for chickenpox (herpes zoster). Over 90% of North Americans are infected with herpes zoster, which means we have been exposed to it and have evidence of the virus in our bloodstream. One out of three people will not get a rash. Perhaps as a child you only had a fever, runny nose, and body aches. But after exposure, the virus travels, hides, and lives quietly in your nerve cells called neurons. Studies suggest that the virus prefers special neurons called ganglions in our upper body that control pain in our upper trunk, chest, and face.”

“Years later, when conditions are right, the virus can “wake up,” reproduce itself, and travel to the skin by way of sensory nerve fibers resulting in an incurable, burning, painful, blister-like rash. Usually, the pain and blisters are on one side of the upper or lower back, chest, abdomen, or face. Days to months prior to the blisters, there is burning pain (like a sunburn), and the rash arrives lasting 7 to 10 days. A more serious subset of the disease, herpes zoster ophthalmicus, affects the face and eye, causing pain and visual problems, and the loss of independent living for older sufferers. The blisters and pain can be treated by pain and antiviral medications, which shorten the course of the virus and help prevent a chronic pain syndrome called postherpetic neuralgia(PHN).”

When shingles develop on the face and around the eyes, the pain can be debilitating and it can interfere with vision and hearing. If the shingles infects the eye, it can cause permanent loss of vision. If there are any open sores that get infected with shingles, it can result in the destruction in the underlying tissue and scarring on the skin. The intense pain from shingles can be persistent, last for months and even years. It can interfere with sleep and many normal daily activities and has been a direct cause of depression in some individuals. If a person with an immune deficiency or a suppressed immune system develops shingles, the rash can become more extensive, last longer and can lead to other illnesses including pneumonia.

Unfortunately, shingles occurs more in females than males, but both are susceptible. Sorry, ladies, but it seems that shingles loves to strike women during and shortly after menopause. Women are also more like to have recurrences of shingles than men.

The older a person gets, the greater chances they have of developing shingles. Some studies have claimed that 50% of the people age 80 will develop some form of shingles. Since the virus that causes shingles is part of the same herpes simplex that causes cold sores on the lips, people who are prone to cold sores are also more prone to developing shingles as they get older.

Some studies also indicate that the development of shingles can increase one’s risk of developing heart disease. Whether a direct cause of the virus or due to the stress shingles puts on the body, including mental and emotional stress, researchers are not sure, but they do believe there is an increased risk of heart disease.

There is a shingles vaccine available at most doctors’ offices and even many pharmacies. It’s highly recommended that everyone, especially women over the age of 50, get a shingles vaccine. Even if the vaccine isn’t covered by basic Medicare, it’s a couple hundred dollars well spent, especially if you are prone to cold sores.

Juice Recipes to Ease Rheumatoid Arthritis Pain

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If you are living with arthritis, there is little that you take for granted. Like getting a good night’s sleep or brushing your teeth, buttoning your pants, tying your shoes… holding your loved ones hand. The acute pain brought on by inflammation of the joints, known as Rheumatoid Arthritis (RA), is debilitating. The effects, if left untreated, can leave you feeling depressed and isolated.

But you are NOT alone!

1.3 million Americans are affected by Rheumatoid Arthritis. Though it is still unclear as to the actual cause, RA is an autoimmune disease. Your body’s cells mistake your own proteins as  foreign intruders. Immune cells – called lymphocytes – react to this “intruder”, causing the release of cytokines. Cytokines are like chemical messengers that trigger more inflammation and destruction, which affects the synovial capsule and surrounding tissue, causing inflammation. Over time, the chronic inflammation leads to joint damage and deformities, fatigue, loss of appetite and stiffness.

Though there is no cure for RA, there are ways you can make the side-effects less severe. As with most diseases that cause inflammation, a change in diet along with daily exercise is a great start! And adding a juice regimen will help you get back on track to living a normal life.

The following 5 recipes are easy to make with ingredients you can find in your local supermarket. They’re healing and delicious!

BEFORE YOU BEGIN

Understand that proper nutrition is vital, even if you are in optimal health. If you are seeking medical attention for your RA symptoms, discuss your plans to include a juicing regimen with your doctor before you begin. 

If you are new to juicing and do not own a juicer, DO NOT be overwhelmed by all of the choices. First, decide if you want a centrifugal (most common, high-speed juicer, creates heat which weakens the quality of the juice, quick cleanup, effectively juices wide range of produce except wheatgrass) or a masticating juicer (slower speed, higher quality juice, juices wheatgrass, quieter motor, additional attachments for smoothies, nut butters).

Once you have your juicer – clear out some space in your fridge for produce. I suggest you make the space by getting rid of foods that are highly processed and high in sugar. You may even want to try an elimination diet.

An Elimination Diet is just like it sounds. You remove certain foods from your diet for 3-4 weeks and then slowly begin to introduce the foods back, one at a time. The ones that aggravate your RA or your gut, you know to avoid. Start removing foods that are known to cause inflammation: dairy, red meat, gluten, soy, corn and nightshade vegetables (tomato, potato, mushrooms, eggplants, peppers).

Toxins in our environment and in our food supply can also increase inflammation and it is best to go organic when available. Refer to the Dirty Dozen and Clean 15 list to know which conventional foods contain the highest amount of toxins and which are the cleanest choices.

WHAT TO EXPECT

Benefits of juicing can be noticed immediately. More energy, heightened sense of awareness and mental clarity, digestive regularity, just to name a few. Inflammation and relief from pain associated with RA can take upwards of 6 weeks before you begin to feel noticeable differences. Be patient and be consistent!

READY… SET… JUICE!

The following are recipes that are high in antioxidants, Vitamin C and Beta Carotene. They are proven to help your body decrease inflammation and make you feel awesome! An extra bonus – juicing daily helps to rehydrate skin, making you look younger, brighter and more refreshed. If that doesn’t sell you alone, then keep reading!

HOLY BASIL WATER

Ingredients
  • Basil – 3 sprigs
  • Blueberries – 1.5 cups
  • Lime – ½
  • Cayenne Pepper – 1 dash
  • Watermelon – 5 cups

Instructions

1. Prepare everything.

2. Add every ingredient into the blender.

3. Transfer to a clean, glass container.

4. Drink and enjoy!

Notes
Watermelon is an anti-inflammatory powerhouse because of its high content of beta carotene and vitamin C. Add the antioxidants in the superfood, blueberries and you have a “mocktail” that is sure to get you feeling and looking your best in no time.

TURMERIC SUNRISE

Ingredients
  • Apple – 2
  • Celery – 3 stalks
  • Carrot – 3
  • Lemon – 2 peeled
  • Ginger Root – 1 inch knob, peeled
  • Pear – 2
  • Turmeric Root – 4 inch, fresh root

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5. Drink and enjoy!

Notes
Unlike the tequila sunrise, this is one you can drink and feel good about in the morning! Ginger is a well known anti-inflammatory, as is turmeric. But so is pear. Combine the effects of Vitamin C and Beta Carotene, this concoction will have you running off into the sunset, feeling like a million bucks!

BEGINNER’S GREEN

Ingredients
  • Apples – 3
  • Celery – 4 stalks
  • Ginger – ¼ inch knob, peeled
  • Lemon (with rind)
  • Orange – 1 peeled
  • Spinach – 5 handfuls

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5.Drink and enjoy!

Notes
Delicious blend of antioxidants and anti-inflammatory goodness in every drop. This drink is perfect for newbies who are looking for baby steps.

MINT APPLEBERRY

Ingredients
  • Blueberries – 1 cup
  • Kiwifruit – 2 cups
  • Peppermint – 30 leaves
  • Strawberry – 1 cup
Instructions
1. Prepare everything.
2. Add every ingredient into the blender.
3. Transfer to a clean, glass container.
4. Drink and enjoy!

Notes
Not only is this drink the perfect thing for an afternoon in the sun, the antioxidant power of blueberries combines with Anthocyanidin, a flavonoid in strawberries, which is a very powerful protector against inflammation.

THE FOG CUTTER
Ingredients
  • Apples – 2
  • Red cabbage – 2 ¼ head
  • Carrots – 4
  • Ginger Root – ½ inch knob, peeled
  • Lemon – 1
  • Spinach – 4 handfuls

Instructions

1. Wash and prep all ingredients; feed into your juicer and enjoy!

Notes
What makes this the perfect juice is the combination of anti-inflammatory power of ginger, the Vitamin C in lemon, Beta Carotene in carrots and the high-alkalinity property of spinach. It also juices to a beautiful hue of magenta.*Adding a high, quality blend of Omega 3 Fatty Acids, such as fish oil, to the above juices will add an extra punch of support against inflammation. Look for high quality blends that contain 3 grams of both DHA and EPA. There are vegan formulas, which are also highly effective if you require a plant-based diet.

Source: fitlife.tv

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