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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.

Make-Ahead Lunch Meals To Eat Healthy Without Even Trying

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Source: buzzfeed.com

 1. Box up these grilled chicken veggie bowls.

Here’s your line-up of ingredients.  We decided to add 5 different vegetables to mix it up a little. You could simplify it by using 3 different types.  We used these tupperware containers and they worked great for our portions.

Grill up my Taco and Lime Chicken to get started.  Here’s an idea of what I use for an indoor grill pan.

You’ll need 16 ounces of cooked quinoa and 16 ounces of cooked brown rice.  Cook them both according to package directions.  We cooked extra so we could freeze some and save for future meals.

Roast your veggies.  Note that the cauliflower takes longer to cook, so I recommend putting the cauliflower on it’s own baking sheet.

Here we have french haricot vert green beans, asparagus, and brussels sprouts.  Asparagus only takes 7 minutes to roast so those come out early.

Here is the post-cooked line up.  This is what makes up your “bowls.”  Again, you can ease up the process by choosing 3 or less different types of vegetables.  We cooked 5 different types for diversity and added 1.5 cups worth to each meal.

Brown rice.

Roasted cauliflower.  This is my favorite.  So flavorful!

My Grilled Taco Lime Chicken, cubed.

Roasted asparagus, ready to go.

A bit of charred corn.

Roasted haricot verts.

Ingredients (Makes 8 Meals)

  • 16 ounces cooked quinoa
  • 16 ounces cooked brown rice
  • 4 cups/32 ounces roasted asparagus, chopped
  • 4 cups/32 ounces roasted broccoli florets
  • 4 cups/32 ounces roasted cauliflower florets
  • 32 ounces prepared Grilled Taco Lime Chicken, cubed

Optional (would replace any of the vegetables above)

  • 4 cups haricot verts
  • 4 cups roasted brussel sprouts
  • 4 cups charred corn

Directions:

  1. To prepare your bowls, we used these tupperware containers for all 8 of our bowls. They are 3-cup To Go snack containers. Place 1/4 cup brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  Add 4 ounces or 1/2 cup of your cubed chicken. We added salsa or hot sauce to season to our liking after we reheated the bowl in the microwave.  A low fat dressing would work as well.  Store these in the refrigerator and when you are ready microwave until heated through.

Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.

Makes 8 Meals

Recipe Source: picky-palate.com

 

2. Try these five salads that’ll stay fresh all week.

The shopping list calls for 11 items.

This is just a general guide with lots of room for creativity. Even though you’re making all five salads at one time, you can still make them all a little different with the types of toppings and dressings you use for each one. It’s a great way to save time and money and ensure you’re getting a dose of daily veggies for health and weight loss.

Types of Containers

Where you work and how you get there will determine which container is best for you. BPA-free plastic containers with lids are probably the most popular since they’re lightweight and rugged, making them great if you’re carrying a lot on your commute or if you’re biking or walking to work. They also fit well in lunch boxes with ice packs, which is essential if your office doesn’t offer a fridge or you are on the go and eat lunch wherever you are.

You can also use glass mason jars, which are a must if you’re concerned about eating out of plastic containers. These are fragile, so they’re great if you’re commuting in a car, bus, or train or if you’re walking to work. You just want to make sure these stay upright.

Both containers are fairly inexpensive — less than $1 for the plastic and around $2 for the mason jars — and they’re dishwasher-safe and reusable, so you can feel good about putting less waste in the landfill.

The Art of Packing: Plastic Containers

Choose ones that are flat and rectangular in shape. These not only stack well in your fridge, but they also create more space for the veggies to spread out, preventing sogginess.

1. Start with the greens. To save time, pick up a package of prewashed salad greens. If you’re using greens from your garden or a farmers market, just make sure they’re completely dry before packing. Fill the container about three-quarters full of greens (about two to three cups).

2. Add the veggies, beans, and fruit. Go for carrots, cucumbers, tomatoes (use cherry and keep them whole), peppers, broccoli, chickpeas, kidney beans, corn, peas, or even fruit like grapes or blueberries — whatever your little salad-loving heart desires. Drying off each ingredient with a paper towel will keep them crisper longer.

3. Add protein. For protein sources like marinated tofu, grilled chicken, hard-boiled eggs, certain types of cheese like cubed cheddar, and cooked (and cooled) whole grains like quinoa or brown rice, add these on top of the first three salads only (Monday’s, Tuesday’s, and Wednesday’s). Then on Wednesday night, add protein to Thursday’s and Friday’s containers. Do the same with avocado, nuts and seeds, or very wet fruits like sliced strawberries.

4. Keep dressing separate until the moment you eat your salad. Purchase a couple dip-sized containers. Or if you have an office fridge, keep a bottle of dressing there.

The Art of Packing: Mason Jars

Go for the quart-size jars with wide-mouth lids since these are easier to fill and eat out of. Use this system only if you can keep the jars upright.

  • Start with salad dressing. Since you keep the jar upright, the salad dressing will stay separated from your veggies. This is great if you don’t want to pack a separate container for dressing.
  • Veggies are next. Start with harder veggies like carrots, radishes, onions, and chickpeas that will taste lovely mingling with the dressing. Then go for anything else like bell peppers, chopped cukes, and cherry tomatoes.
  • Layer up the greens. This should take up at least half the jar. As mentioned earlier, go for packaged greens to save time, or if you’re using your own, make sure they’re dry.
  • Protein last. Sprinkle sautéed tofu, marinated tempeh, grilled chicken, or cubed or shredded cheese on top. These will help push the lighter-weight greens down so you add even more to your jar. You can also add avocado, nuts or seeds, and dried fruit.
  • Shake or pour when you’re ready. At lunchtime, you can either shake up the container to distribute the dressing, or if you have the luxury, pour the entire contents into a bowl and mix it up with your fork.
    •  

    Shopping List

     Here’s an example of what to buy for five days of salads:
    • Large container of greens
    • 2 cucumbers
    • 2 to 3 bell peppers
    • 5 medium carrots
    • 1 package cherry tomatoes
    • 1 bag grapes
    • 2 packages tofu
    • 1 can chickpeas
    • Sunflower seeds
    • 2 avocados
    • Bottle of your favorite salad dressing

    Recipe Source: popsugar.com

    3. Re-create the classic Starbucks Protein Bistro Box.

     This one’s been remixed to have even more protein.

    The Skinny:
    Servings: 1 • Size: 1 ‘Box’ • Calories: 361 • Fat: 14.7 g • Carb: 37 g • Fiber: 5.3 g • Protein: 24.4 g • Sugar: 21.4 g • Sodium: 624.4 mg

    Ingredients:
    1/2 Light ‘100 Calorie’ Whole Wheat English Muffin, Toasted
    1/2 Oz. 2% Sharp Cheddar, Sliced
    1 Mini Babybel Light Original Cheese Wedge
    1 Tbsp. PB2 – Peanut Butter 2, Prepared
    1 Small Apple (I used Gala.)
    3/4 C. Grapes (Green or Red)
    1 Whole Large Egg, Hardboiled

    Directions:
    Toss everything in your lunch box and go!

    4. Make some tuna salad sandwiches, and stick ‘em in the freezer.

    Wrap each one in plastic wrap and stick them in the freezer until the night before you’re gonna eat them.

    Ingredients:

    4 SERVINGS
    • 10 ounces drain Chunk Light Tuna in Water
    • ¼ cups Homemade Freezable Yogurt in the Slow Cooker
    • ½ teaspoons juice Lemon
    • ¼ cups grate Carrot
    • ¼ teaspoons Dill, Fresh
    • ½ teaspoons chop Parsley, Fresh
    • ¼ teaspoons Salt
    • ¼ teaspoons Dijon Mustard
    • ¼ cups dice Onion, Red
    • ¼ teaspoons Garlic Powder
    • ½ teaspoons Honey
    • 4 individual Provolone Cheese, Sliced
    • 4 individual Sandwich Thin, Whole Wheat

    Freezer Containers

    • 1 Gallon Freezer Bag – 

    Supplies

    • Plastic Wraps

    Directions

    In a large bowl combine tuna, yogurt, lemon juice, carrots, dill, parsley, salt, dijon mustard, red onion, garlic powder and honey. Divide tuna mixture over the bottom portion of indicated number of sandwich thins. Top each with one slice of provolone cheese, followed by top bun.

    In a large bowl combine tuna, yogurt, lemon juice, carrots, dill, parsley, salt, dijon mustard, red onion, garlic powder and honey. Divide tuna mixture over the bottom portion of indicated number of sandwich thins. Top each with one slice of provolone cheese, followed by top bun. Wrap each sandwich in plastic wrap, then divide between indicated number of gallon freezer bags. Label and freeze.

    Serving Day Directions

    Unwrap from plastic wrap and enjoy.

    12 Weekend Habits of Highly Successful People

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    Source: lifehack.org

    I’ve read countless articles about what successful people do on their weekends. Do you want to know the secret? It’s the same thing that they do every other day. As Aristotle said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

    Here are 12 weekend habits of highly successful people:

    1. Robert Iger: Get up early

    This Disney CEO is not the only executive claiming to rise at 4:30 every morning. Successful people do not stay in bed until 2 p.m. on a Sunday. Or even 11 a.m. Research shows that our brains are sharpest two and a half to four hours after waking. Get up early on a weekend and you’ve got a head start on the rest of the world.

    2. Benjamin Franklin: Have a plan

    Apparently, this founding father asked himself every morning, “What good shall I do today?” Successful people know the importance of even daily goals — the weekends are no exception. Sure, they can be a time for (planned and purposeful) rejuvenation, but you don’t have to be President to know that general slacking off is not an option.

    3. Timothy Ferris: Don’t multi-task

    Multi-tasking is so 2005. It may be tempting to maximize your weekend productivity by running on the treadmill while calling your mother and trolling your newsfeed, but successful people know that this just reduces efficiency and effectiveness. Instead, be present for each single activity. Ferris recommends a maximum of two goals or tasks per day to ensure productivity and accomplishments align.

    4. Anna Wintour: Stay active

    Vogue’s editor-in-chief commits to playing tennis for one hour every day. And she’s not the only big-shot making time for exercise. Richard Branson stays active with kite surfing and India’s fourth-richest billionaire is a serial marathon runner. Successful people know the importance of an active body for an active mind — weekends included. If nothing else, it will also counteract that glass of wine and cheese platter from Saturday night.

    5. Steve Jobs: Prioritize what’s important

    “Things don’t have to change the world to be important.” Weekends are the time to remind yourself of the forgotten little things — to keep your work-life harmony (the new ‘balance’) in check and reset if needed. Spending time with your friends, children or partner might not directly increase profits that day or propel you into the limelight, but that doesn’t make it any less important. Even the current US President famously makes time to sit down for dinner with his family.

    6. Warren Buffet: Make time for hobbies

    He may be considered the most successful investor of the 20th century, but in his “spare” time Buffett likes to play the ukulele. Successful people are often interesting people — and their hobbies have a lot to do with that. Sure, golfing on Saturdays can be a great way to network and source business opportunities. But, even solo hobbies — knitting like Meryl Streep or oil painting like George W. Bush — can aid success through fostering creativity and relieving stress.

    7. Oprah: Practice stillness

    Forbes’ most powerful celebrity of 2013 still finds time to sit in stillness for 20 minutes — twice a day! This once-best-kept secret of the yogis is now common knowledge. Even the corporate world is acknowledging the benefits of meditation and mindfulness for reducing stress, improving productivity, facilitating creativity and maintaining general well-being. The weekends can often be busier than week days with attempting to cram in chores, exercise, family commitments, social engagements and more into a 48-hour period. The most successful people take daily time out for stillness, weekends included. They don’t call it a meditation “practice” for nothing.

    8. Randi Zuckerberg: Forget FOMO, Embrace JOMO

    We’ve all done it — posted a tastefully filtered snap of our weekend antics or checked in on social media to elicit “likes” and envy from our friends/followers (#bragging). Enter, the era of FOMO (fear of missing out). On weekends, we’re even more prone to FOMO. But the founder and CEO of Zuckerberg Media (and, you guessed it, the sister to Facebook’s creator) says people should be focusing on JOMO (the joy of missing out) — the mantra that “there is nowhere I’d rather be than exactly where I am.” Successful people are often competitive, high achievers by nature — practicing an attitude of gratitude and resisting social-media-induced FOMO is key for a happy weekend. And isn’t happiness the real marker of success?

    9. Bill Gates: Take time to reflect

    The founder of Microsoft famously said, “It’s fine to celebrate success but it is more important to heed the lessons of failure.” Reflection should be a daily practice but the weekends are a perfect opportunity to step back and reflect on the lessons of the previous week and to make improvements for the next. Author of “The Happiness Project,” Gretchen Rubin, suggests starting a “one sentence journal” to encourage daily reflection. Make Saturday or Sunday your day to flick back through the week’s entries!

    10. Richard Branson: Give back

    This billionaire entrepreneur says that “it is amazing how focusing your mind on issues like health, poverty, conservation and climate change can help to re-energize your thinking in other areas.” Successful people agree with Anne Frank: “No one has ever become poor from giving.” Tom Corley studied the rich for five years before writing his book “Wealthy Habits: The Daily Success Habits of Wealthy Individuals.” He found that 73% of wealthy people volunteer for five or more hours per month. Nothing helps put things in perspective and reduce stress more than helping those less fortunate. Weekends are a great time to get involved in local and community volunteer events.

    11. Jack Dorsey: Get ready for the rest of the week

    The Twitter and Square co-founder is notorious for 16-hour work days from Monday to Friday but says, “Saturday I take off. I hike. And then Sunday is reflections, feedback, strategy and getting ready for the rest of the week.” Forget Sunday blues, let’s call it “Sort-Your-Life-Out Sunday.” Laura Vanderkam, author of “What the Most Successful People Do on the Weekend,” says successful people know that weekends are actually the secret weapon in professional success: “You need to hit Monday ready to go.”

    12. Jay Z: Keep up the momentum

    He’s made an empire as a highly successful rap artist and entrepreneur, and the secret is right there in his lyrics: “You can want success all you want, but to get it, you can’t falter. You can’t slip. You can’t sleep. One eye open, for real, and forever.” (Decoded) Jay Z didn’t become worth $520 million by only wanting it five out of seven days of the week. If you want to eventually spend your weekends on a luxury yacht in the Caribbean with Beyoncé, unrelenting grit and persistence might just get you there. Well, we can always dream, right?

    It’s settled then. Success is a 24/7 lifestyle choice — weekends included!

    How Exercise Keeps Us Young

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    Source:  well.blogs.nytimes.com

    Active older people resemble much younger people physiologically, according to a new study of the effects of exercise on aging. The findings suggest that many of our expectations about the inevitability of physical decline with advancing years may be incorrect and that how we age is, to a large degree, up to us.

    Aging remains a surprisingly mysterious process. A wealth of past scientific research has shown that many bodily and cellular processes change in undesirable ways as we grow older. But science has not been able to establish definitively whether such changes result primarily from the passage of time — in which case they are inevitable for anyone with birthdays — or result at least in part from lifestyle, meaning that they are mutable.

    This conundrum is particularly true in terms of inactivity. Older people tend to be quite sedentary nowadays, and being sedentary affects health, making it difficult to separate the effects of not moving from those of getting older.

    In the new study, which was published this week in The Journal of Physiology, scientists at King’s College London and the University of Birmingham in England decided to use a different approach.

    They removed inactivity as a factor in their study of aging by looking at the health of older people who move quite a bit.

    “We wanted to understand what happens to the functioning of our bodies as we get older if we take the best-case scenario,” said Stephen Harridge, senior author of the study and director of the Centre of Human and Aerospace Physiological Sciences at King’s College London.

    To accomplish that goal, the scientists recruited 85 men and 41 women aged between 55 and 79 who bicycle regularly. The volunteers were all serious recreational riders but not competitive athletes. The men had to be able to ride at least 62 miles in six and a half hours and the women 37 miles in five and a half hours, benchmarks typical of a high degree of fitness in older people.

    The scientists then ran each volunteer through a large array of physical and cognitive tests. The scientists determined each cyclist’s endurance capacity, muscular mass and strength, pedaling power, metabolic health, balance, memory function, bone density and reflexes. They also had the volunteers complete the so-called Timed Up and Go test, during which someone stands up from a chair without using his or her arms, briskly walks about 10 feet, turns, walks back and sits down again.

    The researchers compared the results of cyclists in the study against each other and also against standard benchmarks of supposedly normal aging. If a particular test’s numbers were similar among the cyclists of all ages, the researchers considered, then that measure would seem to be more dependent on activity than on age.

    As it turned out, the cyclists did not show their age. On almost all measures, their physical functioning remained fairly stable across the decades and was much closer to that of young adults than of people their age. As a group, even the oldest cyclists had younger people’s levels of balance, reflexes, metabolic health and memory ability.

    And their Timed Up and Go results were exemplary. Many older people require at least 7 seconds to complete the task, with those requiring 9 or 10 seconds considered to be on the cusp of frailty, Dr. Harridge said. But even the oldest cyclists in this study averaged barely 5 seconds for the walk, which is “well within the norm reported for healthy young adults,” the study authors write.

    Some aspects of aging did, however, prove to be ineluctable. The oldest cyclists had less muscular power and mass than those in their 50s and early 60s and considerably lower overall aerobic capacities. Age does seem to reduce our endurance and strength to some extent, Dr. Harridge said, even if we exercise.

    But even so, both of those measures were higher among the oldest cyclists than would be considered average among people aged 70 or above.

    All in all, the numbers suggest that aging is simply different in the active.

    “If you gave this dataset to a clinician and asked him to predict the age” of one of the cyclists based on his or her test results, Dr. Harridge said, “it would be impossible.” On paper, they all look young.

    Of course, this study is based on a single snapshot of an unusual group of older adults, Dr. Harridge said. He and his colleagues plan to retest their volunteers in five and 10 years, which will provide better information about the ongoing effects of exercise on aging.

    But even in advance of those results, said Dr. Harridge, himself almost 50 and an avid cyclist, this study shows that “being physically active makes your body function on the inside more like a young person’s.”

    16 Tricks To Help You Eat Healthy Without Even Trying

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    Source: buzzfeed.com

    One hour of food prep on Sunday = healthy eating so easy you don’t even think about it.

    The secret is to take some time on Sundays to prep a LOT of healthy food for the week. Then when you’re done, you’ll have so much good stuff stocked in your fridge and freezer that you’ll eat well all week without even trying, really.

    BuzzFeed Life reached out to Abby Langer, RD, a registered dietitian and owner ofAbby Langer Nutrition. She heartily endorses this style of plan-ahead-to-be-lazy kind of healthy eating, and gave some suggestions that you might want to try out.

    1. Chop celery and carrots into sticks, and create little hummus and veggie snack jars.

    “Snacks! They’re so important!” Langer says via email. Each weekend, “get everything for snacks together and make sure you replenish what you don’t have.”

    For these cool little veggie snack jars, stash them in your fridge and grab one each morning on your way out. Hits the spot.

    2. Or package a few baggies of nuts + berries.

    Like 1/2 cup blackberries with 2 tablespoons of raw, unsalted pistachios, for instance. Another great snack option that takes like 0.4 seconds to pull together, and even less time to grab on your way out the door in the morning.

    3. Prepare a big batch of black beans for protein.

    “Always make one or two proteins — I love black beans,” Langer says. “I pretty much always keep them in the fridge and use them on salads, in wraps, and in bowls with rice or quinoa and veggies.”

    Get the recipe for those healthy sweet potato, black bean, and egg white breakfast burritos here, via Ambitious Kitchen. And here are 27 of the most delicious things you can do with beans, if you need some more inspiration.

    4. Or roast a chicken or a tray of chicken breasts.

    Great for salads, sandwiches, or just general veggie- and grain- dishes. And so easy to just grab and re-heat anytime throughout the week. “Protein seems to be the big barrier for a lot of people — they get home late and they don’t want to cook chicken or whatever, so having the protein part of the meal already done I think increases the likelihood that they won’t give up and order in instead of making something for themselves,” Langer says.

    Here’s how to make the most delicious roast chicken of all time, if you’re looking for some guidance.

    5. Or boil half a dozen eggs (or more).

    Slice them up and toss them in salads, on sandwiches, and more. Each egg is under 100 calories and has over 7 grams of protein to help you feel more satisfied.

    Read How to Make the Perfect Boiled Egg, Every Time, Every Way, on Greatist, for more info.

    6. Wash, chop, and prepare a bunch of different veggies for the week, and store them in tupperware containers.

    Get some pointers on what to do with them from Jess at Girl Walks Into A Barbell.

    7. Or ignore the whole chopping and washing veggies thing and just buy a veggie tray for the week.

    “If you know that you’re not going to have the time, energy, or motivation to prep vegetables for snacks during the week, buy a veggie tray at the supermarket and get over it,” Langer says. “Some of us need to buy prepared vegetables and there’s no shame in that.” No shame in the veggie tray game indeed.

    8. Make a tray of egg muffins for quick and easy breakfasts all week long.

    “Scrambled eggs with vegetables, poured into muffin tins and baked,” Langer says. “Freeze them, then pop into the microwave for breakfast on the go.”

    Get the recipe for those vegetable and egg muffins here.

    9. Or pull together some slow-cooker oats.

    “A big batch of oatmeal done in the slow cooker with apples and cinnamon, for example, and made with milk (for protein, or protein powder if the person is vegan) is something that’s good for breakfast for days,” Langer says. You just need to heat it up when you’re ready to eat it. “Overnight oats work as well — soaking the oats in yogurt and milk or milk alternative, and adding fruit and nuts, hemp hearts, chia; it’s all good.”

    Get the recipe for that chia seed breakfast bowl here, via Oh She Glows.

    10. Roast some veggies to use in all of your meals throughout the week.

    Langer recommends veggies that roast well, like asparagus, zucchini, and peppers, which you can make in batch and then use them all week in pretty much every one of your meals. Get the recipe for those gorgeous roasted veggies here.

    You can also just roast or barbecue cauliflower or broccoli whole, and then just heat them up when you’re ready to eat them.

    11. And roast some potatoes while you’re at it.

    Get the recipe for these garlic ranch potatoes here.

    12. You could also prepare a few cups of quinoa or rice, and then set it aside to use throughout the week.

    Quinoa is another fantastic source of protein, and you can basically put it in anything, from salads to granola to pudding and more. Get the recipe for this quinoa, fennel, and pomegranate salad here, and then check out 32 Ways To Eat Quinoa And Succeed In Life for some more ideas.

    Rice and quinoa can be used in like a million dishes, Langer says: “For sides. For bowls. For fried rice (yes, dietitians eat fried rice).” Good options to have, without having to worry about it.

    13. And if you have the time or inkling, batch-prep a few actual meals while you’re at it. Like these quinoa breakfast bars.

    14. Or these burrito bowl Mason jar salads.

    15. Or these grilled chicken veggie bowls.

    16. Or this mac and cheese with squash.

    Happy healthy eating!

    Daily Diet Soda Triples Risk of Strokes & Alzheimer’s

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    Image result for diet soda

    Soft drinks – soda – pop; whatever you call it, is multi-billion-dollar business in the United States. Burger, fries and soft drink are the foundation of the fast food industry. Sporting events rely heavily on the sale of soft drinks to help pay their costs. Go to a city park in the summertime, or a local lake and you’ll undoubtedly find ice chests full of soft drinks, and possible more.

    However, look at the American people and you’ll see the direct effects of abundant soft drink sales and consumption. We are the most overweight people in the world. America also has a higher degree of childhood obesity and diabetes, part of which has been linked to drinking too many soft drinks. Diabetes has also become an epidemic in our nation.

    I humbly admit that I am guilty of what I write. I am overweight and have been diagnosed with Type 2 Diabetes. For many years, I enjoyed a Dr. Pepper with my lunch and dinner and am now paying for it. However, I know that my weight and diabetes is directly linked to my diet and lack of exercise. How do I know that? Last July (2016) my A1C (the measure used to diagnose diabetes) was 11.5. Since 6.0 and below is considered normal, my 11.5 was dangerously high. I went on a strict sugar and BAD carbohydrate free diet plus I began exercising. In December, barely 5 months later, my A1C was only 5.2, much to the surprise of my doctor. I also lost 82 pounds during the same time period. If I can keep my A1C this low, it’s possible that I will no longer be a diabetic.

    When I met with my doctor, I was told that if I really wanted to continue to drink Dr. Pepper to switch to diet Dr. Pepper, but no soft drink was what was really recommended. Many other Americans have been told by their doctors to switch to diet soft drinks to help them with their weight and blood sugar. Dentists also believe that soft drinks are a leading cause of tooth decay due to the sugar and acid in the carbonation that eats away at the protective enamel of your teeth.

    If you are among the millions of Americans who have switched from regular soft drinks to diet soft drinks for whatever reason, you may be shocked to find out that diet soft drinks have its own evil consequences. 

    You may have heard about aspartame an artificial sweetener used in many diet soft drinks. There is evidence that the chemicals in aspartame do cloud the mind and interferes with the thought process. Many people who stopped drinking diet soft drinks found that they suddenly were able think more clearly than they had in some time:

    “It turns out the headaches you expected from a diet soft drink withdrawal didn’t materialise. And now that you’ve quit the stuff, you probably find yourself thinking clearly for the first time in a while.”

    “That’s because the chemicals that make up the artificial sweetener aspartame may have altered brain chemicals, nerve signals, and the brain’s reward system, which leads to headaches, anxiety, and insomnia, according to a review in the European Journal of Clinical Nutrition.”

    “And a 2013 animal study found that rats that drank diet soda had damaged cells and nerve endings in the cerebellum — the part of the brain responsible for motor skills.”

     Another effect of diet soda is that it masks the taste of many foods. Stop drinking diet soft drinks for a couple of weeks and you’ll find that foods have stronger flavors. The artificial sweeteners in diet soft drinks are up to 200 times sweeter than table sugar, causing your taste buds to be overloaded with sweet.

    Heather Bainbridge, RD, from Columbia University Medical Center Weight Control Center, commented, saying:

    “We often see patients change snack choices when they give up diet soda.”

    “Rather than needing sugary treats or something really salty like pretzels and chips, they reach for an apple and a piece of cheese. And, when they try diet soda again, they find it intolerably sweet.”

    Did you know that mixing diet soda with alcohol can get you drink faster? The diet soft drink causes your stomach to empty faster, which then leaves it more vulnerable to the alcohol.

    Additionally, diet soft drinks have been found to impede kidney function.

    “One study looked at 11 years of data and found that women who drank 2 or more servings of diet soda doubled their chances of declining kidney function.”

    If all of the above isn’t enough to cause you to put down your diet soft drink, then consider this:

    “The team of researchers from Boston’s University School of Medicine, said people who consume a can of artificially-sweetened soft drink a day were at three times the risk of suffering the most common form of stroke compared to non-drinkers.”

    “The US study also indicated that diet soft drink fans were 2.9 times more likely to develop Alzheimer’s. But after accounting for all lifestyle factors, the researchers found the link to dementia was statistically insignificant, however, the impact on stroke risk remained…”

    “‘Drinking at least one artificially sweetened beverage daily was associated with almost three times the risk of developing stroke or dementia compared to those who drank artificially sweetened beverages less than once a week,’ the research read, which was published in Stroke, the journal of the American Heart Association.”

    Face it, like or not, there is not one redeeming thing about drinking soft drinks or diet soft drinks other than to satisfy one’s addiction to sugar and sweets. Switching to diet soft drinks may be better for your weight and diabetes, but in the meantime, you’re exposing yourself to a host of other health risks, especially strokes and Alzheimer’s. Next time you pop the top on a can of diet soft drink, think of the sound it makes as ‘STROKE’. It won’t take for you to stop drinking them.

    FDA Approves New Device to Treat Cluster Headaches

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    Image result for headaches

    Millions of people suffer from severe headaches. Most claim to have a migraine when in fact they may be having a cluster headache, simply because they may never have heard of a cluster headache or they may believe them to be the same thing, but they are definitely not the same thing and they require completely different treatments.

    What’s the difference between a cluster headache and a migraine?

    Migraine Headache

    In many cases, a migraine gives a warning of its onset with changes in the person’s vision. They may see an ‘aura’ or some type of visual disturbance such as zigzag lines, flashing lights or even a temporary loss of vision. Migraines are often accompanied by sensitivity to light, nausea and vomiting. They may last anywhere from 2 to 72 hours.

    Cluster Headache

    In most cases, cluster headaches usually come on suddenly without any warning. They are felt on one side of the head and are generally accompanied by a runny nose and watery eyes, especially the eye on the side of the headache. Sometimes, cluster headaches are confused or diagnosed as sinus headaches. Cluster headaches can last as little as 2 hours or as long as several months, also leading to being confused with sinus headaches.

    While women tend to have more migraine headaches and men tend to have more cluster headaches, they do occur in both sexes and both can be somewhat debilitating to the woman or man suffering from them. Hormonal shifts have been linked to many migraines, which is why they tend to occur in more women than men. No one really knows what triggers cluster headaches, although some believe that alcohol could play a role, hence why they occur in more men than women.

    The treatments differ somewhat between migraines and cluster headaches. Migraines are usually treated with a strong class of drugs known as ‘triptans’ and an anti-inflammatory drug (NSAIDs), both of which are usually taken orally. Cluster headaches are generally treated with injectable triptans and a high-flow of oxygen. Additionally:

    “…prevention medications should be taken daily to stave off migraines. These include beta blockers (propranolol or timolol), anti-seizure drugs (topirmate), and some types of antidepressants. Cluster headache prevention may include daily doses of verapamil (a calcium channel blocker) with or without a short course of steroids.”

    However, if you do suffer from cluster headaches, you may be interested to know that the FDA just approved a new device to treat them. According to a recent report:

    “The device is a vagus nerve stimulator and it’s not entirely clear how it works. The idea is to disrupt signals that run along the vagus nerve, a giant nerve that runs from the brain all the way to the colon. It’s involved in many bodily responses.”

    “A study in the journal Headache last September showed the treatment appeared to help just over a quarter of cluster headache patients who tried it, versus about 15 percent of those given a sham treatment. This went up to about a third of patients with so-called episodic cluster headaches.”

    “A company called electroCore makes the device, called gammaCore.”

    “‘GammaCore transmits a mild electrical stimulation to the vagus nerve through the skin, resulting in a reduction of pain,’ the company said in a statement.”

    Therefore, if you are one of those people who suffer from cluster headaches, you may want to talk to your doctor about the gammaCore device, especially if you don’t like taking all of the drugs or if you have adverse reactions to any of those drugs. This newly approved device may be your salvation.

    FDA Approves 1st Direct-to-Customer Genetic Risk Tests

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    Image result for 23 and me

    Unlocking the marvelous world of genetics has made a huge difference in our lives. Over a decade ago, DNA evidence began to find its way into hundreds of court cases. Eye witness accounts have been proven to be inaccurate and has led to the wrongful conviction of innocent people.

    In today’s courts, jurors want to know about DNA evidence, as it doesn’t lie, except in the case of identical twins, triplets, quads and quintuplets. People are often amazed at where forensic experts find DNA left behind by a criminal. It can be found on the back of a licked stamp or envelope flap, the brim of a cup and even from outside of a cigarette butt.

    As scientists learned more about the human genome and began detailed sequencing, they learned to identify some mutations that either cause a health condition or leaves someone more susceptible to developing other medical and health-related conditions.

    A prime example that’s been in the news lately was the discovery of the BRCA1 & BRCA2 genes that can greatly increase a women’s chance of developing breast cancer. Actress Angelina Jolie who after testing for the mutations, decided to have both of her then healthy breasts removed to reduce her chance of getting breast cancer. Afterwards, Jolie and other women go through a series of breast reconstruction surgeries.

    Up until now, the tests have been performed by specialists and can be quite costly, but that is about to change.

    Earlier this month, the U.S. Food and Drug Administration (FDA) approved the first direct-to-customer genetic health risk tests. The new tests are known as 23andMe Personal Genome Service Genetic Health Risk tests and the company behind them is 23andMe Inc. They will test for 10 diseases and conditions:

    • Parkinson’s disease;
    • Alzheimer’s disease (late onset);
    • Celiac disease;
    • Antitrypsin deficiency (Alpha-1), a disorder that raises the risk of lung and liver disease;
    • Primary dystonia (early onset), a movement disorder involving involuntary muscle contractions and other uncontrolled movements;
    • Factor XI deficiency, a blood clotting disorder;
    • Gaucher disease (type 1), an organ and tissue disorder;
    • Glucose-6-Phosphate Dehydrogenase deficiency; a red blood cell condition;
    • Hemochromatosis (hereditary), an iron overload disorder;
    • Thrombophilia (hereditary); a blood clot disorder.

    The company and FDA have worked together to ensure that the tests will be as reliable and accurate as possible. However, with their approval, the FDA warned that it’s still possible to get a false positive test result.

    Dr. Jeffrey Sihuren, Director of the FDA’s Center for Devices and Radiological Health commented about the tests, saying:

    “Consumers can now have direct access to certain genetic risk information, but it is important that people understand that genetic risk is just one piece of the bigger puzzle, it does not mean they will or won’t ultimately develop a disease.”

    In other words, don’t do anything radical as a result of test results without getting a second opinion to either verify the test result or indicate the result may have been a false positive. It’s also important to remember that testing positive for a genetic trait does not mean you have the condition or disease. They may only mean that your chances of developing may be greater than normal, but they may not saying that you do have the condition. That’s why it’s important use them only as a stepping stone to further medical testing or evaluation.

    Diuretic Foods to Detox, Lose Weight, and Lower Your Blood Pressure

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    Source: theheartysoul.com

    Diuretic foods can be helpful if you’re looking to lower your blood pressure, or if you’re retaining water. Some dieters also use it to help them lose weight, and purging the body of excess fluid is good for your overall health and wellbeing. One option is to take water pills in order to get your body to release extra water and salt, but before going that route it may be a better idea to make a few dietary changes and see if that helps. Here are our picks for the best diuretic foods available to keep things natural.

    1. Lemon

    Adding lemon to your water doesn’t just make it taste better, it can help you if you have high blood pressure, and is often one of the first foods recommended to those suffering from certain medical conditions. It’s easy enough to start getting more lemon into your life, because it’s the juice that does the trick, so you don’t actually have to eat lemon slices or wedges, just add the juice to water or other foods and you’ll get the benefits. It is also used to help treat cases of urinary tract infection.

    2. Oats

    Oats consistently rank as one of the best foods to eat when losing weight, and surprisingly enough they have a diuretic effect on the body. Most of the time it’s hydrating fruits and vegetables that are diuretics, and oats seem to be a food that soaks things up, the way it soaks cholesterol up. But oats can also give you relief if you’re retaining water. This is just one more reason why a bowl of oatmeal makes a great start to your day, regardless if you’re dieting or worrying about your cholesterol levels.

    3. Celery

    Celery contains plenty of water, and will therefore get you to go more often. It’s great for hydrating the body, and recent research has shown that it’s not just the water we drink that hydrates us, but the water we take in from foods as well. If you don’t care for the taste of celery, or don’t like having to chew it up, try adding it to a diuretic smoothie with other fruits and vegetables found on this page. You’ll be giving your body a big boost of nutrition and also make it easier to digest and process.

    4. Brussels Sprouts

    Perhaps you don’t enjoy the taste of Brussels sprouts, but they’re so good for you that you may just have to learn to like them, or at least tolerate them. They are just one of several cruciferous vegetables to make our list, and this is a low calorie food that has plenty of antioxidants and is great for your overall health. If you can’t stand the thought of a pile of Brussels sprouts as your side dish, try mixing them with other vegetables or incorporate them into your main dish so you’re not just eating them straight up.

    5. Ginger

    It’s not easy to eat a lot of ginger, and luckily you don’t have to. Using it to zest up your meal, or adding a bit of ginger root to a glass of water will give you the benefits you need from it. It has a nice cleansing effect on the body, and is often used in detox programs to help flush out toxins. It also serves as a diuretic, and will help your body get rid of any built up fluid it may have. Next time you’re grocery shopping, buy some ginger root. You’ll be surprised how often you use it when you have it handy.

    6. Beets

    In addition to being a diuretic, beets are also a rich source of antioxidants and have a specific antioxidant, betalain, which is only found in a few select foods. When choosing what style of beet to eat, go for fresh beets that you can either grill, boil, or steam. These are better for you than the pickled variety, and will yield more antioxidants for better overall well-being for the body. Unfortunately most beets you’ll find for sale in supermarkets and grocery stores are the pickled kind, so you may have to check out a farmer’s market or other vegetable stand to find fresh beets.

    7. Apple Cider Vinegar

    Apple cider vinegar has a number of uses, and one of those is that it’s a natural diuretic that can encourage your body to purge itself of unneeded fluids, leading to better urinary function and overall health. You can use apple cider vinegar to help purify water, and to help stir up a sluggish digestive system. You’ll also find it used in plenty of recipes, but if you’re trying to use it as a diuretic it’s best just to add it to water and drink it down. You don’t need to use very much of it in order to benefit from it.

    8. Cabbage

    Cabbage is a healthy food no matter how you cut it, and part of the benefits it provides is being a diuretic food. It’s also been shown to be helpful in preventing cancer, and is a vegetable that can help reduce the risk of heart disease. One great way to eat cabbage is in soup form. This entails chopping or shredding the cabbage so it’s easier to eat, and also cooking it until it’s very tender. The key is not to use too much salt when you make your cabbage soup, as that will reduce the diuretic effect of helping the body release stored up sodium.

    9. Cranberry Juice

    Perhaps you’ve heard that cranberry juice can be good for a urinary tract infection, and that’s partly because it acts as a diuretic. The nice feature of cranberry juice is that it leaves your potassium levels intact, and also provides extra antioxidants to help your body battle free radicals. Be sure to opt for organic cranberry juice for the most benefit, since you’ll be avoiding the use of conventional berries which most likely have been treated with chemicals during the growing and preservation process.

    10. Eggplant

    Eggplant acts as a natural diuretic, and there are some weight loss enthusiasts that will make a special “eggplant water” by boiling eggplants and drinking the leftover water in an effort to lose water weight. That’s a bit excessive, but you can still consume these a side dish to just about any meal and experience the side effects a diuretic provides.

    11. Parsley

    Not just a pretty adornment to your plate, parsley has several benefits to it, including being a natural diuretic. Parsley contains several types of antioxidants in one tiny package. You can add parsley to your water for a fresh taste, or you can use it more in your cooking if you don’t want to eat it directly. The tart taste can act to freshen your breath in the process, but it might be too strong for some palates.

    12. Caffeinated Beverages

    Any caffeinated beverage will serve as a diuretic, including coffee and tea. It’s best to weigh the pros and cons of the foods that you’re thinking of consuming for their diuretic effect. The caffeine in these beverages might be disadvantageous enough to the body to choose other foods and drinks that provide a similar function without the use of a chemical like caffeine.

    13. Water

    Even though it might sound counterintuitive, drinking water actually helps your body rid itself of excess fluid. Conversely, not drinking enough water can lead to your body retaining the water it has in order to try to keep its water levels where they need to be. If you want to increase its diuretic effect try squeezing the juice of a lemon into it, or drinking hot water with slices of ginger in it for a sort of ginger tea. These methods will amplify the diuretic effect because these add-ins are also on our list of diuretic foods.

    14. Tomatoes

    For the diuretic effect you’ll want to eat tomatoes raw. The best way to do this is on a salad, or blending them up for fresh tomato juice. If you don’t like the taste of plain tomato juice consider adding carrots or watermelon to it to increase the effect and improve the flavor. Tomatoes are also one of the healthiest foods you can eat, with their large amounts of the antioxidant lycopene they’ve been shown to help battle cancer and prevent heart disease of all types.

    15. Cucumber

    Cucumbers are made up mostly of water and are a very hydrating vegetable. This is why you’ll typically see them being used in detox recipes. They’ll get your urinary system going as well, and they are a food that can be used to help with diabetes, weight loss, and even cancer. That’s because cucumbers contain antioxidants as well as minerals the body needs daily to keep functioning at its best.

    16. Watermelon

    Watermelon is aptly named and contains a lot of water, and also gets you to go more, so you’ll be helping to flush your body of excessive water and salt. You’ll want to be careful not to each too much watermelon in one sitting, as it can be hard to stop eating this sweet fruit, but its sweetness can cause your blood glucose levels to spike and can negate the healthy benefits of this antioxidant-laden fruit.

    17. Carrots

    Carrots are often thought of for their benefit to eyesight, but they do have a host of other benefits, and being a natural diuretic is one of them. Carrots are great because they come in a few different varieties depending on how you want to use them. Baby carrots are great for having as a snack or going on top of salads. Regular sized carrots can get sliced and chopped for use in recipes or cooked up as a side dish to a meal. No matter how you go about eating them, you’ll still get all of the nutrients as well as the diuretic effect they provide.

    18. Garlic

    Garlic provides a cleansing effect, and also acts as a diuretic, which is all the more reason to use it in more of your cooking. It has yet to be shown that garlic pills are a diuretic as well, and it appears that eating garlic in it’s natural form, or in powder form, is the way to go if this is your goal. You don’t have to eat clove after clove of garlic to reap the benefits, and just using it as part of the cooking process should be enough to see results.

    19. Artichokes

    Artichokes can have a powerful diuretic effect, and can rival the effects of prescription medication in some instances. The good news is that artichokes are also good for the digestive system, so if you’re looking to lose weight it can help you on two levels. They’re also packed with vitamins and minerals, so you’re replenishing the body at the same time you’re helping it to rid itself of excess fluid.

    20. Asparagus

    Asparagus is one of the healthier vegetables around, so you’ll be getting plenty of nutrients in addition to the diuretic properties it has. Many have noted that eating asparagus makes their urine smell, and this is one way to see the connection between this veggie and your urinary system. The odor is caused by an acid found within the asparagus that reacts in a certain way. It’s not harmful to the body, and in fact the antioxidants found in asparagus is going to benefit you in countless ways.

    How to Eat a Health Whole Foods, Plant-Based Diet on $50 Per Week

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    Source: onegreenplanet.org

    Having a tight grocery budget is something most all of us can relate to at least at some point or another. We all have our ups and downs when it comes to a food budget, and if you’re ever had to watch every penny, you know it can be tough. Sadly, a whole foods, plant-based diet is still seen as an incredibly hard task to manage. “Healthy eating is too expensive!”

    How many times have we all heard (or said) that?

    Well, the options are now easier than ever and more affordable when it comes to eating a healthy, whole food and completely plant-based diet if you want to give this a shot. If you have $50 per week to designate for groceries, you can easily eat healthy, cheap, and stay full and satisfied at the same time. The USDA reports that of March in 2015, the average food cost for females per week ranged between $47 (low-income) to $57 (moderate income). Mens’ budgets were roughly $20 higher in each group. Many of us buy way more than that each week, and yet find ourselves with food leftover and possibly throwing food out week after week. We’re all human and let cravings, moods, and multiple trips at the store influence our ability to stay on a food budget and eat what we have.

    So, let’s take a look at how eating healthy, plant-based, and budget-friendly can be done.

    Spend $20 on Fresh Produce

    Always keep $20 of your food budget for fresh produce. This will do several things all at once: First, it keeps you accountable for choosing the best foods possible first, it ensures that you have a good amount of fresh food in your diet each week, and it prevents you from spending all your $50 on boatloads of fruit and vegetables you likely won’t be able to eat in a week. If you can choose organic, please do. It’s much healthier for you due to less pesticide exposure, and is very easy to do these days with more stores offering affordable organic foods.

    Here’s a great idea to start with:

    1. One bag of chopped organic kale (or spinach)- $5

    2. One head of broccoli (and/or cauliflower!)- $3

    3. One bag of organic apples (or bananas, etc.) -$5

    4. One bunch of organic celery -$3

    5. Two Avocados or Sweet Potatoes, Onions, etc.- $4

    If you want to designate $5 more dollars to your budget here, choose lettuces like romaine, or a spinach mix instead. Don’t want apples one week? Choose some oranges and bananas instead. And if you’re one of the few people that doesn’t like avocados, buy a different veggie or more fruit instead. If you need to carry a calculator with you, do it! Or, just use your phone and tally up as you go.

    Spend $10-$15 in the Bulk Section

    Now it’s time to head to the bulk bins. Here you’ll want to buy some grains, beans, nuts, and seeds, except … don’t go crazy with amounts. You don’t need a pound of almonds to eat all week long and don’t need a pound of beans either. Or, skip the bulk beans if you don’t like soaking them, and spend a few dollars on some canned options instead. Purchase nuts and seeds in 1 ounce amounts and only choose a few different ones each week. Remember, you can always try a new kind next week.

    Here are some good examples of what you could buy:

    1. $3 worth of whole grain oats

    2. $3 worth of raw almonds

    3. $2 of beans

    4. $2 of whole grain quinoa or rice

    But…Don’t Neglect Some of the Options on the Aisle

    If you prefer, you can also purchase oats and rice in larger bags found in the aisles (or in containers) that are roughly around the same price. Choose this option if you’re fine with eating the same grain all week and save a new grain for next week. Canned beans are also pretty affordable, which makes them a great option if you don’t have time on your hands and don’t want to go through several steps to cook them.

    Check out These Ideas:

    1. Two cans of chickpeas – $4

    2. One bag of lentils- $3

    3. One container of oats- $3

    4. One bag of organic flax seed- $3

    Spend $5-7 on Non-dairy Items

    Pick up a couple of non-dairy milks; you’ll likely need only one, but if you have a child, roommate, sibling, or you just love the stuff, you might need an extra container. Or, buy a container of non-dairy yogurt if you enjoy it. No need to spend too much of your money here, but non-dairy milk is one of those “must-have items” for many of us, even if we eat whole foods otherwise.

    Spend the Rest on Frozen Veggies and Fruits

    Don’t neglect frozen foods when you’re trying to eat healthy and on a budget; they’re actually very healthy for you! Plain frozen greens, berries, and veggies like broccoli are must-haves for budget-savvy individuals watching the pennies. A pound of organic frozen spinach costs around $3 per bag, which would easily last you several servings. A pound of frozen fruit is usually around the same amount and you won’t have to worry about it spoiling before you eat it all. You can use frozen veggies in meals when the fresh veggies run out, and you can use the greens in fruits in your morning smoothies!

    Here are some ideas:

    1. One bag of frozen spinach – $2-$3

    2. One bag of frozen berries- $3-4

    3. One bag of frozen broccoli or mixed veggies – $4

    What About Protein?

    If you’re concerned about protein, you have some options. First, don’t neglect the beans, legumes, and oats which are all great sources, along with other foods high in protein too. Or, if you’d prefer, choose some tofu, tempeh, or even hemp seeds instead of bulk beans, legumes, and nuts. Eat plenty of produce, and some sort of bean, legume, grain, nut/seed daily. A bag of hemp seeds (a complete protein source) is around $8, some smaller bags are less, or if you can swing it, hemp protein is also around $12-$14 per pound, and will easily last you a month per container for smoothies.

     

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