Morning Health

Healthy, Wealthy & Wise

You are here: Home / Archives for Food

Keep Your Body Young With A Low Calorie Diet

By Leave a Comment

Scientists studying how aging affects the biological clock’s control of metabolism have discovered that a low-calorie diet helps keep these energy-regulating processes humming and the body younger.

In a study appearing Aug. 10 in the journal Cell, Paolo Sassone-Corsi, director of the Center for Epigenetics & Metabolism at the University of California, Irvine, and colleagues reveal how circadian rhythms – or the body’s – change as a result of physiological aging. The clock-controlled circuit that directly connects to the process of aging is based on efficient metabolism of energy within .

The Sassone-Corsi team tested the same group of mice at 6 months and 18 months, drawing tissue samples from the liver, the organ which operates as the interface between nutrition and energy distribution in the body. Energy is metabolized within cells under precise circadian controls.

The researchers found that the 24-hour cycle in the circadian-controlled metabolic system of older mice remained the same, but there were notable changes in the circadian mechanism that turns genes on and off based upon the cells’ energy usage. Simply put, the older cells processed energy inefficiently.

“This mechanism works great in a young animal, but it basically shuts off in an old mouse,” Sassone-Corsi said.

However, in a second group of aged mice that were fed a diet with 30 percent fewer calories for six months, energy processing within cells was more than unchanged.

“In fact, caloric restriction works by rejuvenating the biological clock in a most powerful way,” Sassone-Corsi said. “In this context, a good clock meant good aging.”

Collaborative confirmation

For a companion study detailed in Cell‘s current issue, a research team from the Barcelona Institute for Research in Biomedicine collaborated with the Sassone-Corsi team to test body clock functioning in stem cells from the skin of young and older mice. They too found that a low-calorie diet conserved most of the rhythmic functions of youth.

“The low-calorie diet greatly contributes to preventing the effects of physiological aging,” said Salvador Aznar Benitah, who co-led the Spanish study. “Keeping the rhythm of stem cells ‘young’ is important because in the end these cells serve to renew and preserve very pronounced day-night cycles in tissue. Eating less appears to prevent tissue aging and, therefore, prevent from reprogramming their circadian activities.”

According to the UCI and Barcelona researchers, these studies can help explain why a calorie-restricted diet slows down aging in mice. The implications for could be far-reaching.

The scientists said that it’s important to further examine why metabolism has such a dominant effect on the stem cell aging process and, once the link that promotes or delays aging has been identified, to develop treatments that can regulate this link.

It’s been shown in previous fruit fly studies that low-calorie diets can extend longevity, but the UCI and Barcelona research is the first to show that calorie restriction influences the body’s ‘ involvement with the aging process in cells.

“These studies also present something like a molecular holy grail, revealing the cellular pathway through which aging is controlled,” Sassone-Corsi said. “The findings provide a clear introduction on how to go about controlling these elements of aging in a pharmacological perspective.”

The circadian connection

Sassone-Corsi and his colleagues first showed the circadian rhythm-metabolism link some 10 years ago, identifying the metabolic pathways through which a circadian enzyme protein called SIRT1 works. SIRT1 senses energy levels in cells; its activity is modulated by how many nutrients a cell is consuming. In addition, it helps cells resist oxidative and radiation-induced stress. SIRT1 has also been tied to the inflammatory response, diabetes and aging.

[Source — Medicalxpress]

Diet Trends That Keep You Fat

By Leave a Comment

JUICING

It’s fine to drink juice when you’re watching your weight but as with any food or drink, you need to count the calories it provides as part of your daily total.

This is one reason health experts in the UK advise sticking to a 150ml serving size. This will give you around 65 calories in standard orange juice, roughly 70 in apple and about 80 in pineapple.

Vegetable juices tend to be lower as they contain only small amounts of the fruit sugar fructose (about 60 calories in green juices, 40 in carrot). The problem comes when intake shoots above this which is very likely once you get into juicing or have a lot of shop-bought juices. Most juices are sold in 250ml individual serving sizes, progressing to 1 liter cartons and bottles designed for sharing (but all too easy to gulp down over the course of a day). Therefore it’s hardly surprising that calorie intake can quickly creep up.

It’s important to realize eating whole fruits and vegetables will be more satisfying than drinking their juice. This is partly because chewing food begins the process of sending signals to the brain that help to tell us we’re feeling satisfied and it’s time to stop eating.

In addition, whole fruit and veg take up more space in the stomach. Because you’re eating the soluble and insoluble fiber along with water inside the cells, the sheer physical presence of food helps to trigger a sense of satiety.

REDUCED-FAT EVERYTHING 

Labelling on foods and drinks can be a minefield at the best of times and the labelling of reduced-fat products is one of the trickiest to navigate.

This is because legally the term “reduced” or “light”, whether it refers to fat, saturated fat, salt, sugar or calories, means that the reduced version has at least 30 per cent less of the nutrient mentioned when compared with its full-nutrient version. But reduced fat doesn’t automatically mean low calorie.

For example, a standard hummus has around 309 calories and 26g fat per 100g. The reduced-fat version has 216 calories and 15g fat. Even though the reduced-fat version is obviously a better choice than the full-fat version, the reduced-fat hummus still contains around the same number of calories as 100g of full-fat Philadelphia cream cheese (235 calories and 22g fat). So wherever you see reduced-fat pack claims, you still have to read the small print, especially searching out the fat and calories per serving. Different brands also vary in fat content and therefore in their final calorie content, depending on what the fat levels were in that particular brand’s regular product. Beware of products that remove fat to achieve a seductive low-fat or reduced-fat claim but add other ingredients, such as sugar, to maintain its overall appeal, physical structure and flavor. Take fruit yogurt: a 150g low-fat strawberry yogurt provides only 1.7g fat but 119 calories – 32 of which come from the 2tsp of added sugars.

RAW FOOD DIETS

This is a big health trend but while there is a lot to be said for eating a diet that contains more whole fruits, vegetables, nuts and seeds, don’t assume all raw foods, especially desserts, are low in calories, fat or sugar.

Many raw snack bars or balls and raw desserts such as vegan cheesecake, contain a lot of dried fruit, nuts, seeds and coconut oil which increase the calories. In addition, sweeteners such as rice malt syrup, maple syrup and raw honey are often used (frequently in large amounts), so they’re neither sugar-free nor low in calories.

If you’re buying a packaged raw snack, it’s as important to check out the nutritional information as it is with non-raw treats. And at cafes, you still need to exercise some restraint with raw cake, just as you would with any other.

EATING HEALTHY SUGARS 

We’ve all been advised by Public Health England (PHE) to dramatically reduce the free sugars in our diet. These are the ones we add to food or those found in the foods we buy.

They appear on the ingredients list as things such as cane sugar, brown sugar, sucrose, glucose, fructose or high-fructose corn syrup. PHE recommends we limit our consumption of free sugars to 7tsp (30g) a day – that’s about half of what the average Briton eats. In an effort to cut down, many people have switched to what they perceive to be “natural” sugars, such as honey, syrups and nectars, in the belief this means their diet is sugar free. Not so. Ingredients such as honey, agave nectar, date syrups, rice malt syrup, maple syrup and coconut sugar may have a healthier image but they all count as free sugar, so we need to limit them.

Products made with these ingredients, however natural they claim to be, are usually still high in sugar (and therefore calories), so they need to be limited just as you would any biscuits, cakes or sweets. If a food contains less than 5g sugar per 100g it means you’re choosing a product that’s low in sugar.

DITCHING DAIRY

It’s a common belief that milk makes you put on weight because it’s high in fat and therefore calories. In fact, studies reveal the opposite may be true: intake of dairy, particularly of low-fat versions as part of a lower-calorie diet, may help speed up weight loss, especially when it comes to burning the fat that sits around the waist.Other people skip it because they think dairy products are at the root of digestive problems such as bloating. An intolerance to lactose – the main sugar in milk – does cause bloating, along with other digestive problems such as wind, diarrhea and stomach pain. But according to the British Nutrition Foundation, only about one in 20 of us suffers with lactose intolerance.

Most experts agree that dairy products are an important part of a healthy diet as they provide a wide range of nutrients, particularly calcium for strong bones and teeth.National figures show eight per cent of women, 12 per cent of teenage boys and 19 per cent of teenage girls have very low intakes of calcium. The National Osteoporosis Society says that one in two women and one in every five men over the age of 50 fractures a bone due to osteoporosis, a condition where bones are so fragile they can easily break.

A low-calcium intake, especially in childhood and teenage years, is thought to be a key cause of this, as it means bones are unable to reach their full strength in adulthood.

[Source — Express]

Holistic Nutritionist Release Guide to Healthy Eating

By Leave a Comment

A Palm-Beach based holistic nutritionist has released a cookbook containing several recipes as well as advice to becoming a healthier and happier you. “The Farmer’s Daughter’s Guide to Nutritious and Delicious Eating,” by author Rosanne C. Martino, is a realistic approach to cooking and eating good food.

‘Delicious Eating’ consists 15 chapters including several recipes, knowledge from the author’s professional background, as well as tips and tricks revolving around several different foods. From spices and herbs to oils and fats, vegetables and fruits to vitamins and superfoods, Martino offers wisdom about various food groups stemming from her years of experience as a nutritionist.

Martino, who has always been interested in holding herself in a holistic manner, became inspired to write this book after a friend became ill. After thinking about how she could help him regarding his dietary habits, she incorporated her background in holistic nutrition and began writing her meals down as recipes.

“I want to be able to share my knowledge and information about what I have learned and experience regarding growing, harvesting and preparing food,” Martino said. “I’d also like to inform people of the lifestyles of healthy choices related to nutrition.”

“This book was very easy to read and understand,” a reviewer wrote about the book. “The author does not talk down to you – it’s like an old friend sharing recipes and health tips with you. Great photos and very informational.”

A unique approach to the modern cookbook, “The Farmer’s Daughter’s Guide to Nutritious and Delicious Eating” will peak readers’ interests with its subtle yet fun approach to the process of cooking food.

Homemade Veggie Burger Recipes You Need Now!

By Leave a Comment

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).

10 Superfoods Healthier Than Kale

By 2 Comments

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

By Leave a Comment

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!

By Leave a Comment

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

By Leave a Comment

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

3 Simple Rules Will Help You Unclog Your Arteries Naturally

By Leave a Comment

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

Juice Recipes to Ease Rheumatoid Arthritis Pain

By 1 Comment

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

About Us

MORNING HEALTH

1808 W 103rd Street Chicago, IL 60643 Email: [email protected] Phone: