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Homemade Veggie Burger Recipes You Need Now!

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Source: womenshealthmag.com

The delicious meat-free burger: It does exist. Try these mouth-watering and healthy options.

LENTIL QUINOA BURGERS WITH SAUTEED MUSHROOMS

Slather on traditional toppings to make this protein-rich patty drool-worthy.
What you’ll need:
1/2 cup quinoa
1 can (19 oz) lentils, rinsed
1/2 cup plain bread crumbs
1 egg, lightly beaten
2 gloves garlic, chopped
2 tsp cumin powder
1/3 cup cilantro
Juice of half a lemon
1/2 cup walnut pieces
1 tbsp butter
1/2 lb crimini mushrooms, sliced
1/4 cup dry red wine
2 tsp vegetable oil
6 100% whole-grain buns
How to make it:
1. In a saucepan, combine quinoa and 1 cup water. Bring to a boil and simmer about 10 minutes. Let quinoa cool.

2. In a bowl, combine half the lentils, bread crumbs, egg, garlic, cumin, cilantro, lemon juice, cooked quinoa, and salt and pepper to taste. Place in a food processor or blender; process until well combined. Add remaining lentils and walnuts; pulse until they’re incorporated. Form into 6 patties.

3. Preheat grill to medium. Meanwhile, melt butter in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in wine and cook for another 5 minutes.

4. Brush burgers with oil and cook for 4 minutes per side. Toast buns for 2 minutes. Serve burgers on buns and top with sauteed mushrooms.
Makes 6 servings. Per serving: 436 cal, 14.6 g fat (2.9 g sat), 59.6 g carbs, 204 mg sodium, 12.9 g fiber, 18.8 g protein

 

BLACK BEAN OAT BURGERS

Chances are you’ve got some extra oatmeal in the back of your cupboard. Use it to add texture to traditional black bean burgers.
What you’ll need:
1 can (19 oz) black beans, drained and rinsed
1 1/2 cups diced mushrooms
1/2 cup plain rolled oats
2 cloves garlic, chopped
1 egg, lightly beaten
1 Tbsp cumin
1/4 tsp ground black pepper
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp spicy mustard
1 tomato, sliced
1 cup baby spinach
How to make it:
1. Preheat grill to medium. Place half the beans in a food processor or blender along with mushrooms, oats, garlic, egg, cumin, and pepper. Process until well mixed. Add remaining beans and pulse the machine until they’re combined into the mixture. Form into 6 patties and coat each with vegetable oil.

2. Grill for 3 to 4 minutes per side or until browned. Toast buns for 2 minutes. Serve bean burgers on toasted buns and top with mustard, tomato, and spinach.
Makes 6 servings. Per serving: 283 cal, 6 g fat (1 g sat), 45 g carbs, 10 g fiber, 300 mg sodium, 13 g protein

 

STUFFED PORTOBELLO BURGERS WITH CARAMELIZED ONIONS

With ingredients like focaccia bread, mozzarella cheese, and a brown sugar and balsamic vinegar glaze, these burgers are one heck of a gourmet vegetarian treat.
What you’ll need:
1 Tbsp butter
2 Spanish onions, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
8 portobello mushrooms
1 Tbsp vegetable oil
1/2 eggplant, sliced into thin rounds
3 oz roasted red peppers
4 oz sliced low-fat mozzarella
1 loaf focaccia bread
How to make it:
1. Melt butter in a large saucepan over medium heat. Add onion and cook until translucent, about 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.

2. Meanwhile, preheat grill to medium. Remove stems from mushrooms, brush with oil, and season with salt and pepper to taste.

3. Place eggplant slices on grill, cook for 2 minutes per side, then set them aside. Add mushrooms to grill, stem sides down, and cook for 6 to 7 minutes. Flip mushrooms and cook for another 4 minutes.

4. Top 4 mushrooms with red peppers and mozzarella, then cover each with a remaining mushroom, stem side down. (Stem sides should be facing each other.) Cook for 2 minutes or until cheese has melted; set aside.

5. Meanwhile, slice focaccia bread in half lengthwise down the side, then slice each half into 4 squares. Toast squares on grill, 2 minutes per side.

6. Place each stuffed mushroom on a focaccia square; top with onions, eggplant, and focaccia square.

 

Makes 4 servings. Per serving: 536 cal, 14 g fat (5 g sat), 81 g carbs, 7 g fiber, 909 mg sodium, 26 g protein

WALNUT-GRAIN BURGERS

These burgers are packed will belly-flattening monounsaturated fats. For superfast meals, keep cooked, cooled burgers frozen for up to 3 months. Simply microwave to reheat.
What you’ll need:
2 cups instant brown rice
1 3/4 cups low-sodium vegetable broth
1/2 onion, finely chopped
1 carrot, finely chopped
2 cloves garlic
1 1/4 cups walnuts
1 egg white
1 tablespoon salt-free seasoning blend
1/2 cup sesame seeds paprika
10 reduced-calorie hamburger buns
10 slices tomato
10 lettuce leaves
How to make it:
1. Combine the rice, broth, onion, carrot, and garlic in a large saucepan. Cover and bring to a boil over high heat. Reduce the heat so the mixture simmers. Cook for 5 minutes. Remove from the heat and set aside, covered, for 5 minutes. Spread on a baking sheet to cool.

2. Process the walnuts in the bowl of a food processor fitted with a metal blade until finely ground. Add the rice mixture, egg white, and seasoning. Pulse until the mixture sticks together. With wet hands, roll into 10 balls and then flatten into patties. Place the sesame seeds on a shallow plate and press the patties into them. Sprinkle with the paprika.

3. Coat a nonstick griddle or large skillet with cooking spray and heat over medium heat. Cook the patties for about 3 minutes or until golden. Turn carefully and cook for about 4 minutes longer or until heated through. Place each patty on a bun with a tomato slice and lettuce leaf.
Makes 10 servings. Per serving: 30 1.5 cal, 14.7 g fat (1.6 g sat), 38.2 g carbs, 6 g fiber, 217.7 mg sodium, 10.4 g protein

 

SOUTHWEST BLACK BEAN BURGERS WITH LIME CREAM

If you’re in a hurry, serve this low-fat Tex-Mex treat with prepared salsa instead of lime cream.
What you’ll need:
BURGERS:
2 dried chipotle peppers (wear plastic gloves when handling)
1 cup chopped red onions
1/2 cup chopped carrots
1 cup chopped mushrooms
1 cup frozen corn kernels, thawed
1/4 cup chopped fresh italian parsley
1 teaspoon ground cumin
1/4 teaspoon cider vinegar
1 can (19 ounces) black beans, rinsed and drained
1/4 cup blue or yellow cornmeal
1/3 cup unseasoned dry bread crumbs
LIME CREAM:
1/3 cup nonfat sour cream
1 tablespoon lime juice
1/4 teaspoon chili powder
dash of hot-pepper sauce
How to make it:
1. To make the burgers: Place the peppers in a small bowl and cover with boiling water. Let soak for 10 minutes, or until softened. Drain, pat dry, and remove and discard the stems and seeds. Chop the flesh.

2. Coat a large no-stick skillet with no-stick spray. Add the onions and carrots. Cook over medium heat for 2 to 3 minutes, or until softened. Stir in the peppers, mushrooms, corn, parsley, cumin, and vinegar. Cook for 5 minutes, or until the vegetables are tender. Remove from the heat.

3. Place the beans in a large bowl. Use the back of a wooden spoon to mash about half of the beans. Stir in the cornmeal and the vegetable mixture until well-combined. Form into four 1″-thick patties. Roll in the bread crumbs to coat.

4. Wipe out the skillet and coat with no-stick spray. Place over medium heat until hot. Add the burgers and cook for 5 minutes per side, or until browned and hot throughout.

5. To make the lime cream: In a cup, combine the sour cream, lime juice, chili powder, and hot-pepper sauce. Serve with the burgers.
Makes 4 servings. Per serving: 260 cal, 2.2 g fat (0.4 g sat), 53.2 g carbs, 11.1 g fiber, 586.8 mg sodium, 12.8 g protein

 

CURRY-SPICED VEGGIE BURGERS

A single spice makes these burgers anything but boring. Homemade veggie burgers come together in just minutes. Curry makes these a stand-out meatless dinner. Serve on whole-wheat buns with a salad or slaw on the side.
What you’ll need:
2 tablespoons olive or canola oil
1 medium onion, chopped (about 1 cup)
1 teaspoon curry powder
1/2 teaspoon ground coriander
1/2 teaspoon crushed fennel seeds
1 1/2 cups white button mushrooms, chopped
1 1/2 cups cooked and drained chickpeas
1 medium carrot, grated (about 1 cup)
1/4 cup chopped walnuts
3 tablespoons chopped cilantro
1/2 teaspoon salt
1/4 teaspoon ground black pepper
flour
How to make it:
1. In a medium nonstick skillet over medium high heat, warm 1 tablespoon of the oil. Add the onion, curry powder, coriander, and fennel. Cook, stirring frequently, for about 2 minutes, or until the onion starts to soften. Add the mushrooms. Stir to mix. Cover and cook for about 4 minutes longer, or until the liquid pools in the pan. Uncover and cook for about 3 minutes more, or until the liquid is evaporated.

2. Transfer the mixture to the bowl of a food processor fitted with a metal blade. Add the chickpeas. Pulse until well chopped. Transfer to a bowl. Add the carrot, walnuts, cilantro, salt, and pepper and mix well.

3. Lightly dust hands with flour. Shape the mixture into six 4″ wide patties.

4. In a large skillet over medium heat, warm the remaining 1 tablespoon oil. Place the patties in the pan. Cook for about 4 minutes, or until browned on the bottom. Flip and cook for about 4 minutes longer, or until heated through.
Makes 6 servings. Per serving: 169 cal, 8.9 g fat (1.1 g sat), 18.2 g carbs, 4.7 g fiber, 17.9 mg sodium, 5.6 g protein

 

 

LENTIL-MUSHROOM BURGERS

This recipe was developed by vegan ultra marathoner runner Scott Jurek, so rest assured that these protein-packed burgers will power up any athletic activity you have planned for the weekend. Extra uncooked patties can be frozen on wax paper in plastic bags or wrapped individually in aluminum foil, making for a quick dinner or wholesome burger for the next barbecue.
What you’ll need:
1 cup dried green lentils (2 ¼ cups cooked)
2 1/4 cups water
1 teaspoon dried parsley
¼ teaspoon black pepper
3 garlic cloves, minced
1 ¼ cups finely chopped onion
3/4 cup finely chopped walnuts
2 cups fine bread crumbs*
1/2 cup ground flax seed (flax seed meal)
3 cups finely chopped mushrooms
1 1/2 cups destemmed, finely chopped kale, spinach, or winter greens
2 tablespoons coconut oil or olive oil
3 tablespoons balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons nutritional yeast
1 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon paprika

 

*To make the bread crumbs, you’ll need about half of a loaf of day-old bread (like Ezekiel 4:9). Slice the bread, then tear or cut into 2- to 3-inch pieces and chop in a food processor for 1-2 minutes, until a fine crumb results. The walnuts can also be chopped in the food processor with the bread.
How to make it:
1. In a small pot, bring the lentils, water, parsley, 1 garlic clove, and ¼ cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35 to 40 minutes, until the water is absorbed and the lentils are soft.

2. While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well.

3. Saute the remaining onion, remaining garlic, the mushrooms, and greens in the oil for 8 to 10 minutes, then set aside.

4. Remove the lentils from the heat, add the vinegar and mustard, and mash with a potato masher or wooden spoon to a thick paste.

5. In a large mixing bowl, combine the lentils, sauteed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15 to 30 minutes or more.

6. Using your hands, form burger patties to your desired size and place on waxed paper. Lightly fry in a seasoned skillet, broil, or grill until lightly browned and crisp, 3 to 5 minutes on each side.

 

BLACK BEAN BURGER + BALSAMIC ONION JAM

As fancy as it sounds, this recipe is super simple—it only requires throwing seven ingredients into a food processor and hitting “pulse.”
What you’ll need:
1 1/2 cups canned no-salt-added black beans, rinsed and drained
1/2 yellow bell pepper, sliced
1/3 cup roughly chopped red onion
3/4 cup shredded carrot
1/3 cup dry quick-cooking oats
2 1/2 tsp canola oil
1/2 tsp cumin
How to make it:
1. Put all ingredients in a food processor and pulse until combined, 2 to 3 minutes. Form into 4 patties.

2. Mist a piece of aluminum foil with cooking spray and place foil on the grill. Cook patties on foil for 5 minutes, flip, then cook 5 minutes more.

3. To serve, top each patty with 3 tablespoons Balsamic Onion Jam (recipe: Healthy Burger Toppings).

Top 7 Foods that People Who Suffer From Chronic Pain Should Avoid

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Chronic pain affects many people and fibromyalgia is the most common form. This chronic condition is chatacterized by symptoms like muscle pain, fatigue, depression, and sleeping disorders.

Latest studies suggest that the central sensation, in which neurons in the spinal cord are sensitized by inflammations or cell damage, could get involved in the same way people with fibromyalgia process pain. The food you eat may contain chemicals that trigger the neurotransmitters, which increases the sensitivity.

1. Reduce The Intake of Sugar And Artificial Sweeteners

High insulin levels affect the condition, and thus worsen pain and inflammation. Reduce the sugar intake and the foods that contain hidden sugar.

Sugar cravings appear once in a while, but focus on eating more fresh fruits. Aspartame, sorbitol and xylitol are sugar-free artificial sweeteners, but they contain compounds that transform sensitivity to pain and also trigger irritable bowel syndrome. Making your own food and eating whole foods is the best way to avoid hidden sugars.

2. Caffeine is No Good For You

Scientists associate chronic pain and fibromyalgia with insufficient sleep and fatigue. People drink too much coffee so they can go through the day more easily. Coffee provides the desired effect, but in the long run it can largely affect your good night’s sleep.

3. Avoid Gluten And Yeast

These are contained in baked goods and pastry. Regular consumption of these products stimulate the growth of yeast and fungus, and thus increase the pain.

4. Remove Dairy Products From Your Diet

Dairy and many other animal products contain a protein that worsens arthritis and fibromyalgia. It irritates the tissue around the joints, which worsens the pain. Think about going vegan, as this decision has helped many people to cure chronic diseases.

5. Say No To Refined Carbohydrates.

Carbohydrates, similar to sugar, can increase insulin levels and worsen any chronic condition. Always choose low-carb, low-sugar foods and often eat plant-based meals.

6. Tobacco and alcohol harm your body, and trigger severe health conditions including diseases that affect the joints

Statistics has shown that smokers have a higher risk of rheumatoid arthritis, and people who consume alcohol regularly are more likely to develop gout.

7. Food additives Are Dangerous

Monosodium glutamate (MSG) and other food additives cause additional problems for people with chronic pain, by stimulating pain receptors and increasing pain. Producers add MSG to fast food and pre-packaged foods to enhance their taste.

Source: healthyfoodhouse.com

The Best Breakfast For Your Daily Activities

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What you eat after rolling out of bed has the power to banish cravings, turbo-charge energy, and keep your waistline in check.

Breakfast munchers eat 12 percent healthier throughout the day, according to data from the app Eatery (by Massive Health), which tracks users’ daily chow-down habits. “Skipping breakfast makes you more likely to overindulge at your next meal or eat mid-morning snacks that are high in calories and sugar to ward off hunger until lunch,” says Amari Cheffer, R.D., owner of Eat Chic Chicago.

And if the a.m. is your time to exercise, you especially need to nosh. When you wake up, blood sugar levels and carb stores are way down, explains sports dietitian Michele Macedonio, R.D. Breakfast provides what your brain needs to feel alert and what your muscles need to perform at their best—so you feel zippy on the treadmill instead of fatigued and, well, just blah.

Don’t reach for just any cereal or oatmeal, though. Different morning routines call for different morning meals. Whether you’re trying to drop 10 pounds or rip through an a.m. BodyPump class, one of these eight yummy, satisfying breakfasts will start your day on a high note.

THE BEST BREAKFAST IF YOU…
STRENGTH TRAIN IN THE A.M.

Make muscle-building protein a priority, Macedonio says. Combine 1/4 cup each granola, rolled oats, chopped almonds, raisins or dried cranberries with low-fat milk. (Feel free to eat half and save the rest for tomorrow, depending on your calorie needs.)

After you leave the gym, aim for another 20 grams of protein, as studies show this is ideal for kick-starting the muscle-repair process. Try 6 ounces of fat-free or low-fat ricotta cheese, a cup of fat-free or low-fat Greek yogurt, or 3 ounces of sliced roast beef or roasted chicken.

THE BEST BREAKFAST IF YOU…ARE TRYING TO LOSE WEIGHT

Repeat after us: A grande skinny caramel macchiato is not a breakfast. For the same wake-you-up buzz of caffeine and healthful antioxidants and no calories, have green tea. Then make one or two eggs—the whole thing, not just the whites since more than half of the fill-you-up protein is in the yolk—with a piece of fruit such as an apple or a cup of raspberries. This all clocks in between 135 to 240 calories and has 7 to 14 grams of protein and 4.5 to 8 grams of fiber to provide staying power until lunch, Cheffer says.

THE BEST BREAKFAST IF YOU…STILL FEEL FULL FROM DINNER

First things first: Eat! “That will keep your metabolism going,” Cheffer says. Nibble on something light within an hour of waking up such as a piece of fruit. And next time push back dinnertime. Eating two to three hours before going to sleep—including snacks—will give your body ample time to digest everything before the a.m.

THE BEST BREAKFAST IF YOU…DO CARDIO IN THE A.M.

Your muscles run on carbs as their main source of fuel when your heart’s pumping while you run, spin, or sweat on an elliptical, so eat an hour before your exercise to boost energy and allow your body time to break down your meal. Swirl fat-free or low-fat yogurt into oatmeal and top with fresh fruit or raisins. (if you have less time, a fruit and milk or yogurt smoothie wins points for easy digestibility.)

Post-workout, enjoy a mix of carbs to replenish glycogen stores and protein to maximize muscle repair, ideally within 30 minutes of your cooldown—this is the prime time when muscles are like a sponge, absorbing all those powerhouse nutrients. A 100-calorie whole-wheat sandwich, spread with a thin layer of peanut butter and topped with a bit of honey or jelly is an easy choice, Macedonio says.

THE BEST BREAKFAST IF YOU…WILL HAVE A LATE LUNCH

Slow-digesting fiber and protein are your best friends when you want to quash stomach rumblings. Shoot for 7 to 10 grams of fiber and 15 to 20 grams of protein, which can deliciously be reached with a pseudo-parfait of a cup of fat-free or low-fat Greek yogurt, a serving of high-fiber cereal (look for those that pack at least five grams per serving), and fresh or frozen blueberries.

THE BEST BREAKFAST IF YOU…CAN’T STOMACH A LOT OF FOOD

The last thing you want is something that sits like a rock in your gut, so an easy-to-digest smoothie is the way to go. Keep it healthy by blending frozen fruit and milk or a non-dairy alternative. Or buy a bottled one that contains less than 30 grams of sugar per serving and protein to slow the rate at which your body absorbs that sugar and keep you fuller longer, Cheffer says. Either way, sip slowly through the morning for a dose of important vitamins and minerals.

THE BEST BREAKFAST IF YOU…ARE ON THE GO

On Sunday, prep Macedonio’s favorite eat-on-the-run option for the week: Mix a whole-grain, high-fiber, low-sugar cereal (she likes Mini Shredded Wheat, Cheerios, or Chex); nuts (soy nuts, peanuts, or almonds); and dried fruit (raisins or cranberries), and portion out one-cup servings into sandwich bags. On your way out the door in the morning, grab a bag and a single-serve carton of low-fat milk. Or bake up a half-dozen fiber-rich breakfast muffins and freeze. Take one out the night before to thaw, or defrost it in the toaster oven when you wake up. Both options offer that perfect combo of carbs and protein that helps kick your brain into gear and satisfies your hunger.

THE BEST BREAKFAST IF YOU…PRACTICE YOGA IN THE A.M.

Breakfast isn’t one-size-fits-all for yogis. Intense, athletic-style classes call for any of the options listed previously for cardio or strength workouts. Since milder versions of yoga typically don’t burn as many calories, Macedonio recommends a piece of fruit or container of applesauce before heading to the studio to pump up energy without weighing you down during an inversion.

Following any type of downward dog session, chopped fruit stirred into a container of fat-free or low-fat plain yogurt is a good bet, as it delivers (say it with us) carbs and protein to recharge your body.

Source: eatthis.com

23 Insanely Clever Ways To Eat Cauliflower Instead of Carbs

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1. Cheesy Cauliflower Breadsticks

Some genius did the obvious move and turned cauliflower pizza crust into cauliflower breadsticks. You know, like Papa John’s but… not.

INGREDIENTS

  • 4 cups of riced cauliflower (about 1 large head of cauliflower)
  • 4 eggs
  • 2 cups of mozzarella cheese (I used a Tex Mex blend because that’s all I had)
  • 3 tsp oregano
  • 4 cloves garlic, minced
  • salt and pepper to taste
  • 1 to 2 cups mozzarella cheese (for topping)

 

2. “Everything Bagel” Cauliflower Rolls

I mean, the “everything” overpowers the “bagel” either way.

Ingredients

1. 1 head cauliflower, riced (about 3 cups)

2. 2 tbsp almond flour

3. 1 tbsp coconut flour

4. 1 tbsp organic corn meal (not paleo- you can sub almond flour)

5. 2 organic eggs

6. 1/2 tsp garlic powder

7. 1/4 tsp Himalayan sea salt

“Everything” Topping

1. 1/2 tsp poppy seeds

2. 1 tbsp sesame seeds

3. 1 tsp dried minced garlic

4. 1 tbsp dried minced onion

5. 1/2 tsp Himalayan sea salt

 

3. Bacon Cheddar Cauliflower Chowder

White potatoes, you’ve officially been replaced.

Ingredients

  • 8 slices center-cut bacon, chopped and divided
  • 1/2 small onion, chopped OR 1 teaspoon onion powder
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • salt & pepper
  • 4 cups shredded or grated cauliflower (1/2 large head)
  • 2 Tablespoons water
  • 2 Tablespoons gluten-free or all-purpose flour
  • 2 cups chicken broth, divided
  • 2 cups 2% milk
  • 3-4 dashes hot sauce (or more or less)
  • 2-1/2 cups (12oz) shredded sharp cheddar cheese, divided
  • 2 green onions, chopped (optional)

 

4. Pepperoni Pizza Cauliflower Casserole

All I see here is so much cheese. And that’s OK.

INGREDIENTS

For the Puree

  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • ¼ cup shredded mozzarella cheese
  • salt and pepper to taste

For the Casserole

  • 12 slices pepperoni
  • ½ cup shredded mozzarella cheese

 

5. Vietnamese Cauli-Fried Rice

Faster than ordering Seamless. (Well, probably.)

Ingredients:

For the Nước Chấm dressing

1/4 cup water

2-3 tablespoons fresh lime juice (to taste)

2 tablespoons fish sauce

1 tablespoons + 1 teaspoon honey (omit for 21DSD & Whole30)

1/2 teaspoon apple cider vinegar or coconut vinegar

Chili flakes optional

For the fried rice:
3 cups of grated cauliflower (about 1 large head)
2-3 tablespoons coconut oil or preferred cooking oil
1 cup carrots, diced
1 cup onion, diced
3-5 garlic cloves, minced
1 cup asparagus, diced
1 cup sausage, chopped (traditionally Chinese sausage is used, I used Kielbasa)
1 cup raw shrimp (about 9 large 16 count shrimp, raw or cooked) chopped
2 large eggs, cracked & lightly beaten
1/4 cup spring onions, chopped
1/4 cilantro
Coarse sea salt and cracked pepper to taste

6. Skinny Baked Cauliflower Tots

Doesn’t have the same ring as “Tater Tots,” but I’m willing to overlook that. (Note: there are bread crumbs in the recipe, so it’s not totally low-carb.)

INGREDIENTS

  • 2 cups cauliflower florets
  • 1 large egg
  • ½ cup onion, minced
  • ¼ cup bell pepper, minced (optional)
  • ½ cup cheddar cheese, shredded
  • ¼ cup Parmesan cheese
  • ¼ cup breadcrumbs
  • ¼ minced cilantro or parsley (optional)
  • salt and pepper to taste
  • cooking spray or oil

 

7. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce

 Ingredients:

Cauliflower Rice Lettuce Cups

 

  • 1 tablespoon coconut oil
  • 2 cloves garlic, mined
  • 5 green onions, sliced
  • 2 small red bell peppers, finely diced
  • 2 small green bell peppers, finely diced
  • 5 ounces shiitake mushrooms, chopped
  • 2 large carrots, shredded (about 2 cups)
  • 1 lime, juiced
  • 2 tablespoons reduced sodium soy sauce or tamari
  • 1/2-3/4 teaspoon salt
  • 1 head cauliflower, shredded
  • Iceberg of Bibb Lettuce, for serving
  • Cilantro and chopped peanuts, for topping

Sriracha Peanut Sauce

  • 1/2 cup natural salted peanut butter
  • 1 cup light coconut milk
  • 3 tablespoons agave nectar
  • 1/2 teaspoon sea salt
  • 1 tablespoon brown rice vinegar
  • 1 tablespoon sriracha

8. Cauliflower Crust Grilled Cheese

OMFG. This is real.

Ingredients

Makes 2 grilled cheese sandwiches
Cauliflower crust “bread” slices
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 free-range organic egg, lightly beaten
½ cup / 1.7 oz / 50 gr shredded mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper

Grilled cheese
1 tablespoon butter, room temperature
⅓ cup / 3 oz / 85 gr sharp cheddar cheese, grated/shredded, room temperature

9. Cauliflower Pizza Bagels

 These are truly something else.

Ingredients

1. 2 eggs
2. 1 cup Mozzarella
3. 1 cup Cauliflower riced
4. 25-30 slices pepperoni cut into quarters
5. 1/2 tsp fennel seed
6. 3/4-1 tsp Garlic powder (depending on preference)
7. 1/2 tsp Crushed red pepper
8. 1 large slice tomato diced

10. Cauliflower Rice Tabbouleh Salad

Ingredients

  • 3 cups cauliflower “rice”
  • 2 cups diced tomatoes
  • 1 cup chopped cucumber
  • 1 shallot, minced
  • 1 cup parsley, roughly chopped
  • 1 cup fresh mint, roughly chopped
  • Juice of 1-2 large lemons
  • 2-4 tablespoons avocado or olive oil
  • Salt and pepper, to taste

 

11. Cauliflower Couscous with Leeks and Sundried Tomatoes

 Same deal as the cauliflower rice, but calling it couscous makes it taste more Mediterranean.

INGREDIENTS

1 cup sun-dried tomatoes
4 heaping cups of cauliflower “cous cous”
2 cloves of garlic, minced1 tablespoon grape seed oil
1 cup thinly sliced leeks– sea salt
and fresh cracked black pepper

12. Cauliflower Hash

Cauliflower also cooks faster than potatoes. So, double WIN.

Ingredients

  • 2 tablespoons olive oil
  • ¾ lb (350 g) cauliflower, chopped into small pieces
  • 1 medium onion, diced
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 3 tablespoons water
  • 1 large clove garlic, minced
  • 2 teaspoons lemon juice
  • 2 teaspoons minced fresh parsley leaves (for garnish)
  • Fried eggs, for serving (optional)

 

13. Cauliflower Pizza Crust

Utensils necessary, but that’s a small price to pay for a low-carb pizza option.

INGREDIENTS

  • 1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
  • ¼ cup shredded Parmesan cheese
  • ¼ cup mozzarella cheese
  • 1 egg
  • ¼ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon basil or rosemary, minced (or dry)
  • ½ teaspoon oregano, minced (or dry)
  • 1 cup marinara sauce
  • 1-2 cups mozzarella cheese

14. Cauliflower Nachos with Harissa Cheddar Sauce

INGREDIENTS

Cauliflower Nachos1 head cauliflower
olive oil
kosher salt
1 red pepper
1/2 cup sliced black olives
1 cup marinated artichoke hearts, chopped
2 scallions, chopped
1/2 cup feta, optional
harissa nacho cheese (recipe follows)Harissa Cheddar Cheese Nacho Sauce

1 tbsp butter
1 tbsp flour
3/4 cup milk
1 cup shredded Natural & Kosher cheddar cheese
kosher salt, to taste
1-2 tsp harissa

 

15. Olive Oil, Garlic, and Romano Cheese Mashed Cauliflower

INGREDIENTS

Olive Oil, Garlic & Romano Cheese Mashed Cauliflower

1 head cauliflower
salt & freshly cracked pepper
4-6 cloves garlic, peeled
1/3 cup extra virgin olive oil
1/3 c cream
1/3 c grated Romano cheese
Salt & freshly cracked pepper

16. Cauliflower Tortillas

 Who wants to come over for taco night?

INGREDIENTS:

3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
juice from 1/2 lime (add the zest too if you want more of a lime flavor)
salt and pepper, to taste

17. Cauliflower Fritters

These are a swap for what, exactly? Latkes? Corn fritters? Croquettes? I really don’t know, but I know that they are totally, 100% delicious.

Ingredients:
1 medium size head (around 450 gr)
1/3 cup AP Flour
2 Large Eggs
2 Garlic cloves, finely chopped
4 tbs Cornmeal
1/2 tsp Chili Powder
1 1/2 tsp Salt
5 tbs Nutritional Yeast
Fresh Cilantro, chopped (2 tbs)
Fresh Black Pepper

18. Crockpot Cauliflower and Cheese

It’s really all about the cheese anyway. The macaroni was only ever a vessel. (Repeat that enough times and it might come true. Seriously, though, this stuff tastes great.)

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 can condensed cheddar soup
  • 1 (5 ounce) can evaporated milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon paprika
  • ¼ cup finely diced onion
  • 2 cups shredded cheddar

 

19. Cauliflower Protein Bread

 This is either the best low-carb recipe ever written or, in the wise words of T. Swift, “a nightmare dressed like a daydream.”

Ingredients

  • 575 grams chopped cauliflower (about 1 medium cauliflower)
  • 25 grams coconut flour
  • 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
  • 25 grams Grana Padano or Reggiano cheese, grated
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 large egg (52 grams, shelled)
  • 198 grams liquid egg whites (about 6 large egg whites)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)

 

20. Cauliflower Steaks With Cauliflower Purée

Because cauliflower on cauliflower is setting yourself up for happiness.

INGREDIENTS

  • One 1 1/2-pound head of cauliflower
  • 1 1/2 cups water
  • 1 cup whole milk
  • 2 tablespoons vegetable oil plus more for brushing
  • Salt and freshly ground pepper

 

21. Paleo Cauliflower Hummus

Chickpeas are great and all, but cauliflower is a pretty mighty substitute.

INGREDIENTS

2 cups steamed cauliflower
2 tbsp almond butter
2 cloves of garlic
1 tsp red pepper flakes
3 tbsp extra virgin olive oil
pinch of sea salt
splash lemon juice
sprinkle of paprika to garnish

22. Jalapeño and Cheddar Cauliflower Muffins

See ya later, cornbread.

INGREDIENTS

  • 2 cups finely riced, raw cauliflower **
  • 2 Tbsp minced jalapeno
  • 2 eggs, beaten
  • 2 Tbsp melted butter
  • ⅓ cup grated parmesan cheese
  • 1 cup grated mozzarella cheese
  • 1 cup grated cheddar cheese
  • 1 Tbsp dried onion flakes
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp baking powder
  • ¼ cup coconut flour

 

23. Cauliflower Shepherd’s Pie

Ingredients

  • 1 head cauliflower, chopped into florets
  • 2 tablespoons fat (lard, tallow, ghee, coconut oil, etc)
  • 1 small onion, diced
  • 2 celery ribs, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 pound ground beef or lamb
  • ¼-1/2 cup homemade beef broth
  • 1 tablespoon homemade ketchup or tomato paste (omit if you don’t have a GAPS-legal or Paleo option)
  • 2 tablespoons chopped parsley
  • salt and pepper to taste
  • 2 tablespoons fat (lard, tallow, ghee, etc)
  • ½ cup shredded GAPS-legal cheese (omit for Paleo)

Source:  buzzfeed.com

12 Super Foods for Preventing Hair Loss

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Hair loss is a common problem among people all over the world, man or women, and the most annoying thing is to see your hair strands in your hands when you brush, oil, shampoo or even on your pillow when you wake up in the morning. The key to triumph over the problem of hair loss is nutritious and healthy food. In the following article will are going to present you some of the super foods that you can use to prevent hair loss.

1.  Beans

This amazing super food should be part of your diet every day. Beans are rich in protein, which is one of the most important element for shiny and strong hair. The nutrients contained in the beans are keeping your hair safe especially in the cold days when it gets frizzy faster and it gets dry easily. By beans we mean: soybeans, pinto beans, chickpeas, black beans, kidney beans, etc.

2.  Egg

We are aware that our hair is made of hence and proteins; so it is necessary to consume more protein – rich diet in order to keep our hair healthy.  And because eggs are one of the wealthiest sources of proteins, they are the best for providing strength to your hair. They are effective in preventing hair loss in both ways, applying them on your hair or eating them.

3.  Salmon

The proteins and omega – 3 fatty acids found in salmon are excellent for treating hair loss. They are effective in maintaining the hair shaft and a healthy scalp. With the consumption of salmon you are hydrating the scalp and hair, thus solving the troubles of dry and frizzy hair.

4.  Spinach

Popeye’s food is highly recommended to people of every age group to be consumed every day, because it is packed with a number of nutrients, omega fatty acids, vitamins, calcium, iron, minerals and potassium, which are all highly advisable for maintaining the hair healthy.

5.  Oats

Oats are the only super food that contains every nutrient, needed for our hair. Oats deliver a good quantity of B vitamins and protein, copper, zinc, which are some of the salient micronutrients for ending the problems of hair loss.

6.  Beef

There is a common belief that people, who experience the problem of hair loss, are deficient in protein and iron. Beef is a kind of red meat, which is regarded as the extraordinary source of protein, fatty acids and iron. Beef keeps the supply of blood to the hair stable, thereby fighting the problems of hair loss.

7.  Sweet Potato

The easiest way of consuming loads of vitamin A, copper, iron, protein, is with the consumption of sweet potato. This minerals and vitamin are essential for keeping the problems of hair loss away. It makes the tissues of the hair and scalp strong.

8.  Sunflower Seeds

Sunflower seeds are one of the best super foods for getting strong and long hair. It is full with nutrients, such as zinc, magnesium, biotin, B vitamins, protein, vitamin E, iron, potassium, copper, calcium and selenium. These all are cooperative in stopping the hair loss.

9.  Green Peas

You must not underestimate peas because they are small! In fact, in terms of their nutritional benefits their power is massive. Peas are also a healthy source of vitamin C, beta – carotene, protein, which are excellent for strong hair.

10.  Nuts

Cashews, walnuts, almonds, pecans and various other nuts are a very effective therapy for hair loss. The essential oils and vital nutrients that they enclose in them are fantastic for the heart, hair health, brain, and also for the skin.

11.  Carrot

Carrots, besides being good for the eyes, they are also proficient in keeping the hair and scalp healthy. Add carrots in your diets at least once a week and you will see how effective it is for you. Carrots are packed with vitamin A, which produces a healthy oily chemical on the scalp, called sebum. Sebum is keeping the hair and scalp safe from getting dry and dirty.

12.  Wheat Germ

If the problem with hair loss is bugging you for a long time, you must insert wheat germ in your diet as soon as possible. It is a powerhouse of nutrients that promote the healthy hair growth. Wheat germ is an amazing source of zinc, dietary copper, fiber, which are cooperative in keeping the hair healthy.

Source: healthyandnaturallife.com

Why You Should Eat Avocados Every Day (If You Aren’t Already!)

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Avocados are truly one of nature’s little miracle foods and we encourage you to enjoy them several times a week. These little green gems can do so much to help keep you well from head to toe, they’re simply too good to pass up. Here are a few thoughts on why you need to get to know them better — and eat them more often:

1. Relax. Avocados won’t make you fat!

The heyday of food-fat-phobia is over. If you’re still avoiding avocados because of some misguided, left-over-from-the-80’s belief that avocados will make you fat, you’re barking up the wrong tree. You’re also missing out on an excellent source of monounsaturated fat – the good fat also found in olive oil – that helps boost heart health.

What’s more, those good fat and fiber-rich avocados can also help curb hunger. Studies indicate that meals which include avocado tend to increase feelings of satiety for longer than those without, so consider adding a few avocado slices to your daily diet to help tame between-meal munchies.

2. An avocado is a creamy, delicious, nutrient-bomb.

As with many superfoods, it’s what’s inside that counts, and avocados are a nutritional goldmine. What’s inside? In addition to “good” monounsaturated fat, avocados pack plenty of health-boosting nutrients to help your body thrive. Underneath the tough green exterior lies over 14 minerals; protein, complete, with all 18 essential amino acids; soluble fiber, to trap excess cholesterol and send it out of the system; phytosterols; polyphenols; carotenoids; omega 3s; vitamins B-complex, C, E and K, to name a few.

3. They do amazing things for your long-term health.

OK, so avocados are packed with nutrition, but what does it all mean in practical terms? It means a belly that feels fuller longer; a brain that’s being well-supplied with the nutrients needed to function optimally now and down the road; and a body that’s receiving the nutrition it needs to help protect it from heart disease, diabetes, cancer, degenerative eye and brain diseases.

What’s more, all those nutrients, good fats and fiber in avocados can help naturally lower LDL and raise your good HDL cholesterol, help regulate blood sugar and tamp down inflammation throughout the body and brain. With benefits like these, it’s easy to see why it’s called a superfood.

4. Avocados play well with others.

With their distinct fresh green flavor and creamy (dairy-free!) texture, avocados play well with lots of the other foods on your plate. What’s truly remarkable though is that the research indicates that avocados can help with the absorption of carotinoids, the compounds found in orange and red fruits and veggies that can help protect against cancer. So while they may seem a bit indulgent, avocados could turn out to be lifesavers. Here few ways to dig in:

-Add a quarter of an “avo” to your morning shake – or try my Chocolate Avocado smoothie.

-Enjoy an avocado half as a nutritious side dish with your morning eggs instead of potatoes or toast.

-Spread a few avo slices on toasted paleo bread for a quick pre-workout or mid-day snack.

-Add a half an avo to your lunchtime salad to keep you full till dinner — and hold the mayo!

-Add as a delicious “mix-in” for quinoa, beans or wild rice.

-Top hot or cold soups with chunks of avo to add fiber and “super-size” the nutrients in your bowl.

-Blend with lemon juice, water, vinegar, spices and whip into a nutritious creamy salad dressing or blend in a touch more liquid and drizzle the zesty sauce over chicken and fish dishes.

-Top burgers, egg dishes, chicken or fish with avo slices, or mash into guacamole.

-Blend up your own super-nutritious home-made baby food by combining avocado with fruits and veggies to get little ones off to a healthy start.

5. Treat them right and they’ll return the favor.

At times it can be tricky to find an avocado that’s ready to eat with tonight’s dinner, so a little advance planning is necessary. True avo aficionados recommend buying a few firm ones at a time and then strategically staggering the ripening process so the avocados are ready when you are – and don’t all turn ripe at the same moment.

To expedite ripening, AvocadoCentral.com suggests sealing one or two avocados at a time into a brown paper bag, along with an apple or banana. Over the course of 2 to 3 days, the brown-bagged fruit will release gasses, which will aid the ripening process. Remove the ripe-and-ready-to-eat avo, replace with a firm unripe one, reseal the bag, and repeat!

Some tips:

-Buying avocados? The good news is that conventionally grown avos make the Environmental Working Group’s Clean 15 List, meaning they’re relatively free of pesticides, and are OK to eat as an alternative to organic versions.

-Cut into your avocado before it’s fully ripened? Spritz the exposed fruit with lemon juice, cover or wrap tightly and let it ripen in the fridge for a day or two. If that’s not enough, salvage the fruit, cut into chunks and add to your next smoothie.

-How you cut and peel your avo matters more than you might think. To do it right, wash the outer skin and pat dry. Cut in half lengthwise. Pop out the seed with a spoon or tap a knife across the top of the seed to slightly imbed it and twist (but be careful not to hit your fingers). Instead of scooping out the fruit, peel skin off gently with your fingers to get the maximum nutritional bang for your buck. Turns out, the dark green fruit closest to the skin is the most nutritious.

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Photo:stockpilingmoms.com

Source: mindbodygreen.com

Do You Have Brain Fog? Check Out Tips To Get Free of the Fog.

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Have you ever walked around my home feeling like a thick blanket of fog had invaded your brain.

Staring blankly at your computer screen, wondering, “what am I supposed to be doing right now?” walk into a room and think, “why did I come in here?” Have you ever been at a store and wonder, “why am I here? Now, what was I supposed to get again?”

Have you ever felt so foggy in your brain that you couldn’t focus on tasks or concentrate on anything…at all? Have you ever almost forgotten to pick your child up at school or that you had an important meeting? I have. And it’s the worst feeling.

You know, that one where you feel that pit in your stomach…that knot telling you you’re forgetting something but you don’t remember what that is. While I was in the throes of thyroid disease, this happened often. It was debilitating. I felt like a fool. I found myself embarrassed often…forgetting names, appointments and to-dos. There was no lighthouse in my brain to guide my way to shore…to my thoughts and ideas. I wondered if I was losing my mind.

Has this ever happened to you?

One of the many and MAJOR symptoms, or clues, that your thyroid may be imbalanced is the experience of having brain fog. It’s one of the most common complaints I hear in my practice and it’s one of the first symptoms we work on banishing to help clients reclaim their lives.

Are you losing your mind?

We have these immune cells in our brain called microglia. 10-15% of all cells in the brain are microglial cells. This is important to note because they are a powerhouse cell which mount the body’s first and main active form of immune defense in the central nervous system…..brain fog and a crazy nervous system, sound familiar?

Anyway, when these microglial cells get agitated by inflammation from a thyroid imbalance perhaps brought on by our diet or lifestyle, they mount a pretty potent attack on the brain and create that feeling of brain fog.

This is the same process linked to disorders such as Parkinson’s, Alzheimer’s and other inflammatory conditions.

It’s all connected.

When we’re working to reverse a thyroid condition, we have to address multiple systems in the body at the same time. This is why there is no magic bullet, no quick fix to thyroid disorders (man, do I wish there was!) A thyroid imbalance or immune dysfunction is created by a multiple systems break down. So, when we want to banish that brain fog, we MUST look at several systems – the brain, the belly, our detox pathways, diet and lifestyle.

5 ways to start banishing brain fog

Remember those 5 areas we need to address initially to jump-start healing? Here are simple ways you can address each area effectively and start seeing some serious relief.

1. Heal the gut

Inflammation can start in the gut and the gut-brain connection is undeniable. We could discuss the science behind this all day but let’s talk about some quick tips to start lowering the inflammation in your gut and your brain.

Whether it comes to thyroid health, losing weight, halting the autoimmune response, reducing inflammation or ridding yourself of draining symptoms like brain fog, healing your gut is the first place to start. So, let’s talk about some real world strategies.

Trade your cup of Joe for a cup of bone broth.

Say what?

Cooking the bones, tendons, skin, and other parts of the animal that we don’t otherwise eat to make bone broth releases many beneficial vitamins, minerals, and other health-promoting substances into the broth in forms that are easy for our bodies to digest and use.

For example, bone broth contains collagen, proline, glycine, and glutamine that are great for your health, as well as minerals like calcium, magnesium, phosphorus, silicon, sulphur and others that reduce inflammation, support the immune system, and even help heal allergies and other disorders.

Gelatin, which is produced from the breakdown of collagen, is particularly helpful for those of us with leaky gut and other digestive issues, because it can actually soothe the lining of the digestive tract and help heal and reverse dietary allergies and food sensitivities.

All of these substances are also anti-inflammatory, which is incredibly important for people fighting autoimmune disorders like Hashimoto’s and who want to limit inflammation in the brain.

Get your probiotic on.

As part of any gut health program, you’ll want to include potent probiotics to repopulate your gut with the good bacteria.

Support your digestive juices.

If you frequently suffer from heartburn, it might not just be the foods you eat, but an underlying problem of poor digestive enzyme activity. Betaine HCL + Pepsin can help increase stomach acid and enzyme activity. One caveat, though: you don’t want to supplement with HCL for so long that your body doesn’t rely on itself to produce stomach acid. This is a great jump start as you begin healing the gut but you should taper off use as your gut is repaired. This is a supplement that I recommend you take under the supervision of a knowledgeable practitioner.

2. Go gluten-free

Gluten molecules resemble thyroid tissue. They are highly inflammatory in the gut and the brain. If you have intestinal permeability (leaky gut) or a sensitivity to gluten (which most people with thyroid conditions do), your body will mistakenly attack your thyroid believing it is attacking the gluten molecules.

What happens with autoimmune disease is that the body is having an overactive immune response against substances and tissues normally present in the body. In addition, the thyroid gland is connected to so many of the body’s systems including gastrointestinal function, stomach acid production, adrenal hormone metabolism, changes in brain chemistry and liver detoxification. So, when a gluten molecule escapes through the walls of the digestive tract and the body starts attacking the gluten, it inadvertently begins to attack the thyroid as well, continuing its destruction.

That’s pretty serious stuff. Educated doctors and thyroid researchers insist that if you want to stop the destruction of the thyroid and the brain, you must stop eating gluten.

You may have heard all of this before, but now is the time to start acting on it. If you truly want to heal your thyroid condition and eliminate brain fog, you’ve got to love your body enough to put your hands up and drop the croissant.

“How can I give up my pasta or pizza? What will I eat instead?” you wonder. “Will I ever be full?”

I promise you will and there are loads of delicious, naturally gluten-free foods out there. Giving up gluten seems unappealing and daunting, I know. But you can shift your thinking from giving something up to gaining something back: your health, a clear mind, an energized body. This is not an act of self-deprivation, my friend; it is an act of self love.

I’ve been through it, and before I started living gluten-free, I wasn’t sure how I would ever succeed. But I did succeed. And I learned loads of tips and tricks and have a host of new recipe resources to boot. I began feeling so much better after parting ways with gluten that I don’t even feel like I need it anymore. Sure, a piece of fresh-baked bread smells delightful but my body doesn’t actually crave it anymore. And if this former chef and total foodie can do it, so can you. So go ahead…just do it!

3. Make sleep a priority

Poor sleep is a typical symptom for people with thyroid disorders and often it is just accepted as something you have to live with as part of having the disease. The problem is that insomnia or restless sleep must be addressed so that your endocrine system can be supported in order to heal.

We can’t be flippant about a sleep disorder. Too often, it’s accepted, solely medicated or totally disregarded. Discovering the most effective way to get to sleep and sleep well is a must for loving yourself back to health.

Here’s why:

1. Sleep loss can cause weight gain.

2. Lack of sleep can make you feel depressed.

3. Sleep deprivation can lead to serious health problems like heart disease, heart attack, heart failure, irregular heartbeat, high blood pressure, stroke, diabetes.

4. Lack of sleep affects libido.

5. Sleepiness impairs judgments and makes you prone to/causes accidents.

6. Sleep loss affects intellect and memory. (uh, hello!)

7. Lack of sleep ages your skin. (Yikes!)

Sound familiar? A lot of the symptoms of not getting enough sleep mirror the symptoms of thyroid, autoimmune disease and brain inflammation, so you must make sure you’re getting enough sleep to be sure that your symptoms aren’t being caused or exacerbated by exhaustion.

Simple tricks for getting to sleep

  • Maintain a regular sleep-wake schedule. I did this by trying to go to bed 15 minutes earlier each night for 5 nights until I was able to fall asleep by 10pm. I also set my alarm for 6am each day so I could exercise. After 3 days on the 10pm–6am schedule, I started waking up at 6am naturally and was noticeably less foggy.

  • Avoid caffeine, alcohol, nicotine, and other chemicals that interfere with sleep. I can’t stress this enough. I know you’re tired now in the morning so you like your cup of coffee but giving it up could be the difference between sleepless nights and sound rest. I went from drinking coffee several times a day to doing a caffeine detox. I don’t need or crave caffeine anymore. It’s pretty amazing.

  • Make your bedroom a comfortable sleep environment. Keep your bedroom uncluttered and cozy with the right bedding, blankets and a heater (if you need it).

  • Establish a calming pre-sleep routine. For instance, read something spiritual or meditative before bed. It’s actually a great time to do a 10–15 minute meditation.

  • Go to sleep when you’re tired. Don’t stay up to watch the end of that TV show or keep reading to finish a chapter. Research shows that our body wakes itself up after 10pm. Once you’re up later in the night, you’ll get a second wind and may struggle with falling asleep altogether.

  • Keep lights low in the evening. Bright household lights and light from computers and other electronic devices can disrupt messengers in your brain from eliciting the sleep response.

  • Don’t nap close to bedtime. Eating a light meal really helps with this one. If you eat a heavy, carb-laden dinner, you produce chemicals which will make you sleepy and want to take a nap. Taking a nap after dinner is gonna make it hard to fall asleep when it’s best for your body. Six to eight hours of restful sleep each night is crucial for maximum rejuvenation. Interestingly, studies have shown that your body is able to rejuvenate better if you fall asleep in the hours before midnight. Meaning, if you are sleeping eight hours between 10pm—6am, you will feel more rested than if you slept eight hours between Midnight and 8am I can attest to that as I’ve tested it out myself. If I fall asleep by 10pm, I can jump out of bed at 6am and am actually energized enough to exercise. When I stay up late watching TV or reading and go to sleep at 11 or 11:30pm, I’ll drag in the morning even if I’m sleeping the same amount of time.

  • Try setting yourself a sleep schedule and sticking to it. If you feel resistance to this, ask yourself why. Make a list of the best excuses you can think of, and then ask yourself, “Is X more important than my health?” Be honest with yourself and remember that loving yourself enough to give yourself what you need is the key to supporting healing.

4. Dry brush the ditz away

Dry brushing is a great way to stimulate your lymphatic system and my favorite way to start the morning. It’s quick to do (takes about 5 minutes) and I swear, it’s better than a cup of coffee. Yes, I just said that! BETTER THAN A CUP OF COFFEE. When you dry brush, your skin becomes invigorated, your being is enlivened and your brain wakes up! Once I’m finished dry brushing, I’m ready to start the day.

Do you know what your lymphatic system does? I didn’t until mine stopped working. Your lymphatic system is an extensive network that exists virtually everywhere in the body. It serves as the body’s primary system of immunity as it functions to create immune cells. Like a cleaning crew, this system also flushes toxins out of the body and moves fat to the circulatory system.

Toxins in our body can create inflammation everywhere in the body, including the thyroid, the gut and the brain. Remember those microglial cells, they don’t like what toxins do in the body so eliminating our toxic burden is key to keeping things calm in the thyroid, gut and brain.

Lymph, the clear liquid moved through the body via your lymphatic system is full of white blood cells (lymphocytes) which are your body’s main tools when there is an immune response. Having an efficient and functioning lymphatic system is crucial to good health.

Here’s more on why dry brushing is so good for you:

  • It relaxes the nervous system. Although dry brushing can feel a little odd the first few times you try it, those bristle are helping to stimulate nerve endings in the skin which refreshes your nervous system and helps keep ‘ya calm.
  • It increases circulation, buffs and smoothes your skin (great at exfoliating dry skin) and is touted to reduce the appearance of cellulite (I haven’t done it enough yet to support that claim but you can bet your bum I’ll tell you if it works!)
  • It helps with nutrient absorption, removal of toxins and improves blood circulation. This helps you stay healthy and keeps your body running more efficiently—and is totally key for supporting your thyroid health. Simple steps to dry brushing at home:
    1. Buy a good dry brush.
    2. Make sure your skin is dry (best to do this before your bath or shower).
    3. Begin from bottom and move upwards. You’ll use gentle circular motions or longer smoother strokes or a combination of both. I like to do smooth strokes for the legs but round strokes for the ankles, knees, bum, tummy, and elbows.
    4. Always start at your ankles and move toward your heart. Make sure to move the brush in the same direction.
    5. When you get to your back brush from the neck down instead toward your lower back.
    6. Be careful with sensitive skin and never brush over sores, shingles, scars, sun burned areas or areas with skin cancer.

Now that I’m in the habit of dry brushing, I can’t go a day without doing it. It really helps banish brain fog. You’ll notice its power too!

5. Oxygenate that noggin’ with some exercise

Having a fit brain and body does a world of good for brain fog. When I’m feeling fatigued and foggy, I jump on a rebounder for 5 minutes.

Physical activity provides much needed oxygen and blood flow to the brain. It stimulates the expression of hundreds of protective genes, and creates Brain-Derived Neurotrophic Factor (BDNF), which is necessary to grow new neurons and help them survive. BDNF also protects your mature neurons from damage from stress, environmental toxins, and even traumatic brain injury.

Aerobic exercise has been shown to increase brain volume and to improve memory, concentration and executive function (complex thought and planning ability). Being sedentary, on the other hand, destroys your brain’s vascular network, which is why Alzheimer’s disease is now being called “type 3 diabetes” by some researchers.

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Photo:sclwl05.de

Your brain on the rebound

Ever heard of the exercise known as rebounding? You probably did it when you were a kid—without even knowing it! Rebounding is basically just bouncing on a trampoline or rebounder. It’s low-impact aerobic exercise that can jump-start your metabolism (pun intended!)—oh, and P.S. It’s pretty fun!

Rebounding is gentle enough for people who suffer from thyroid disorders and other chronic fatigue disorders, but it’s powerful enough to get your blood pumping and your body working. Plus, it helps your body detoxify by stimulating the lymphatic system and sweating out the toxins.

Rebounding reduces your body fat; firms your arms, legs, thighs, abdomen, and hips; increases your agility; strengthens your muscles overall; provides an aerobic effect for your cardiopulmonary systems; rejuvenates your body when it’s tired, and generally puts you in a state of mental and physical wellness. Wow!

That’s a lot of goodness from this one simple exercise. You can find an affordable rebounder and store it under your bed or in the closet. Mine sits in our closet and I hop on it for a minute or two before getting dressed in the morning.

Big Bonus Strategy

Reduce sugar!

Unfortunately, on a general level, sugar inhibits all healing. Sugar creates inflammation in your body and brain, turns off your body’s appetite-control function, leads to weight gain and belly fat, feeds candida (yeast) and has a host of additional toxic effects. All of that sounds terrible enough but it gets worse.

Many people with thyroid dysfunction seem to be especially sensitive to refined sugars or even consuming too many natural sugars. When you constantly consume sugar, you literally burn out your adrenal and thyroid glands and inflame your brain. There is a risk of damaging or even destroying the thyroid. If you don’t reduce or eliminate sugar in the diet, there is a risk for permanent damage and that’s no good!

Sugar can also affect your mood and energy levels.

I am not saying to cut sugar out of your diet forever. Fruits definitely have some health benefits as does raw honey, but by eliminating sugar from your diet for a short period of time, you let your body learn to regulate your blood sugar levels, get a better sense of when you’re actually hungry, increase your immune system’s ability to fight off illness, ward off candida infections and keep your brain functioning properly.

We dive deep into sugar detox in The Thyroid Fix in 6 but all you need to do to reduce your sugar is literally to stop eating it.

Banishing brain fog really gave me back my life…and it didn’t take that long to do it. By taking a few nourishing steps, like the ones listed above, I was able to see results quickly. So join me! Come out of the fog and see the light. It’s so clear out here….and now I know what I came in here for!

Source: hypothyroidmom.com

New Key to Starving Cancer?

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Image result for red meat and cancer

We’ve all been hearing for years that eating red meat is bad for your health and may be linked to increased risks of developing cancer. The same reports say that we need to eat more vegetables and fruits to reduce our chances of developing cancer.

The American Institute for Cancer Research has a list of 10 Recommendations for Cancer Prevention. Number 4 on that list states:

“Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.”

Number 5 on that list states:

“Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.”

When you click on the link to red meats, you will find:

“To reduce your cancer risk, eat no more than 18 ounces (cooked weight) per week of red meats, like beef, pork and lamb, and avoid processed meat such as ham, bacon, salami, hot dogs and sausages.”

According to the World Health Organization, studies have shown that eating red meat increases the risk of colorectal, pancreatic and prostate cancers.

New research may suggest that the association of eating red meat and cancers may be due to some of the amino acids found in the proteins in red meat. Proteins are made up of amino acids, some of which, may have shown to feed cancer cells.

According to a recent report:

“Researchers at the Cancer Research UK Beatson Institute and the University of Glasgow found that removing two non-essential amino acids — serine and glycine — from the diet of mice slowed the development of lymphoma and intestinal cancer.”

“The researchers also found that the special diet made some cancer cells more susceptible to chemicals in cells called reactive oxygen species.”

“Chemotherapy and radiotherapy boost levels of these chemicals in the cells, so this research suggests a specially formulated diet could make conventional cancer treatments more effective.”

“The next stage would be to set up clinical trials with cancer patients to assess the feasibility and safety of such a treatment.”

Although many reports list serine as a non-essential amino acid, it does play an important part in helping to form the protective myelin sheaths that protect nerve cells. Too much serine has also been shown to be toxic to nerve cells, so there needs to be a balance.

In the report above, they also list glycine as a non-essential amino acid, yet WebMD.com, glycine has numerous purposes and is found in meat, fish, dairy and legumes. It has been shown to help in the treatment of schizophrenia and preliminary studies indicate that it may help regulate blood sugar in people with Type 2 diabetes.

While more research is needed to see if cutting out or reducing the intake of serine and glycine actually helps to starve cancer cells or increases the effectiveness of other cancer treatments, according to Dr. Oliver Maddocks, a Cancer Research UK scientist at the University of Glasgow:

“Our findings suggest that restricting specific amino acids through a controlled diet plan could be an additional part of treatment for some cancer patients in future, helping to make other treatments more effective.”

Early studies did indicate one drawback and that was using a serine and glycine free diet to help treat cancers with the Kras gene, such as many forms of pancreatic cancer. It seems that the Kras gene allows the cancer cells to make their own serine and glycine.

However, be warned before you go on a serine and glycine free diet on your own, that you may be risking your health needlessly. According to Professor Karen Vousden, Cancer Research UK’s Chief Scientist and study co-author:

“This kind of restricted diet would be a short-term measure and must be carefully controlled and monitored by doctors for safety. Our diet is complex and protein — the main source of all amino acids — is vital for our health and well-being. This means that patients cannot safely cut out these specific amino acids simply by following some form of home-made diet.”

New breakthroughs in the treatments of various forms of cancers are always being made and perhaps someday, researchers will find some of the secrets behind the formation of cancer cells and how to block their formation in the first place.

11 Super Health Benefits in Just One Celery Stalk

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Source: healthyandnaturallife.com

1. Celery eases digestion: Many say that celery tastes like “crunchy water,” and that this is the reason why it is so beneficial for your digestive system. The high amount of water in the celery, combined with the insoluble fiber in it, makes it an amazing tool for easy passage of stool. Note: because celery has cleansing and diuretic properties, people suffering from diarrhea should avoid eating it.

2. If you are watching your weight celery is a great choice. One large stalk of celery contains only 10 calories! So, next time you go to the grocery store add celery to your shopping list and enjoy it in your stir – fries, soups and salads.

3. It lowers blood pressure: Phthalides are an active compound contained in celery which has proven to boost circulatory health. Raw, whole celery reduces high blood pressure.

4. It helps you calm down: Celery for stress – relief? Oh yes! The essential oil in celery, and the minerals, especially magnesium, soothe the nervous system. If you enjoy a celery – based snack in the evening, you will sleep like a baby.

5. Celery reduces “bad” cholesterol: There is a component contained in celery called butylphthalide, which gives the vegetable its scent and flavor. Guess what: this component also reduces bad cholesterol! A Chicago University conducted a research that showed that just two stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 points!

6. It contains “good” salts. Yes, it does contain sodium, but it is far from table salt. The salt in celery is natural, organic and essential for your health.

 

7. Celery can combat cancer: Two studies at the University of Illinois shown that luteolin – a powerful flavonoid found in celery, inhibits the growth of cancer cells, especially in the pancreas. Another study suggests that by regular intake of celery you could significantly delay and in some cases stop completely the formation of breast cancer cells.

8. It cares for your eyes. Up to 10 percent of your daily dose of vitamin A can be found in one large stalk of celery, a group of nutrients that prevent age – related degeneration of vision and protects the eyes.

9. It regulates the body’s alkaline balance, thus protecting you from problems like acidity.

10. This is not just hearsay: it can amplify your sex life. Dr. Alan R. Hirsch, Director of the Smeel and Taste Treatment and Research Foundation, says 2 pheromones in celery – androstenol and androstenone – boost your arousal levels. Whenever you chew on a celery stalk they are boosted.

11. Celery reduces inflammation. If you are suffering from asthma, acne, joint pains or lung infections, eating more celery will bring the much – needed relief.

Always go for the upright stalks of celery that snap when bent. The leaves should be crisp and fresh.  When selecting celery, remember this rule of thumb:  The stronger the flavor, the darker the color.

Freshly chopped celery keeps the nutrients for a longer time much better than if you chop and store it even for a few hours. Steamed celery not only retains its flavor, but also most of its nutrients – to be precise 99 percent of them!

Emotional Eating. The Struggle Is Real.

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If you ever find yourself eating out of a carton of ice cream in deep distress, you may be an emotional eater. Trust us, you are not alone. According to a recent study, 38% of Americans admit to having overeaten or eating due to emotional circumstances in the last 30 days.

The struggle is oh-so-real.

So how do we handle it? How do we break the habit (because yes, it is considered a habit, given that it happens with a specific trigger, such as stress)?

We create new habits.

Charles Duhigg, author of “The Power of Habit,” says, “This is the real power of habit: the insight that your habits are what you choose them to be.”

The primary issue, then, is changing the reaction to the stress trigger. When we have a bad day or receive bad news, or when our family is driving us crazy (and yes, it can be as simple as that), our reaction… the habit itself, CAN be changed.

First, let’s take a look at what CREATED the negative habits in the first place. Most likely the reason falls into one of the following categories:

Childhood Habits — If you were ever rewarded for good behavior with things like ice cream or pizza, some of your emotional eating could be instigated by that sense of nostalgia. In other words, it’s possible that your parents unintentionally planted the seed of treating food as a reward that has simply grown over time.

Boredom — What else is there to do if you’re not focused on something, or actively working/moving? Often, the times we overeat or splurge is when we’re sitting around with nothing better to do.

Hanging out with Friends — When your friends “splurge,” we find it comforting to follow suit. It feels like a normal thing when in reality, it will likely lead to sickening feeling later.

Stress — Sometimes, life just isn’t going our way. And in these moments, it often feels like the only comfort that will satisfy that dull feeling of disappointment and sadness. You may have heard the phrase “stuffing your emotions,” which is a great analogy. We think the food is going to offer us a distraction… a numbing avoidance of what’s really going on, which helps us to avoid the emotion or deal with the stress in a conducive manner.

Let’s take a look, then, at HOW we can change the reaction to EAT with something that will better our situation. These are simply our suggestions given our personal experience!

If you’re feeling lonely, call a friend or family member. Ice cream doesn’t communicate well, but Moms and girlfriends do!

If you’re feeling anxious, work out! If you’re feeling the anxiety jitters, it’s time to move. Go for a walk or run, or pop in that workout DVD to get the muscles pumping.

If you’re bored, make plans or tackle a home project. Sounds like a good day to clean out the closet! Focus your attention elsewhere.

The bottom line is this: being MINDFUL of your habits is the first step. Understanding the way you feel when you have the unhealthy urges is the first step to changing the habit. Consider implementing a 5 minute rule: When you feel the urge to grab the spoon, make yourself wait 5 minutes to see if the feeling passes. Most likely, it will.

Dealing with emotional eating is tough, but know that you are absolutely not alone, and that the negative cycle CAN be changed for the better. We believe in you! Reach out for help anytime.

 

Jenny Swisher
Gym Owner/Personal Trainer
jennyswisher.com

Jenny is a 6-Star Diamond Elite Team Beachbody Coach, Certified Personal Trainer, and Fitness Nutrition Specialist. She and her husband own RevolutionX Studio, LLC, a fitness facility in Fishers, Indiana.

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