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Here’s What Real Healthy People Actually Snack On

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

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

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

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

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

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

1. Open-Faced PB & Blueberries

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

2. Egg and Apple Combo

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

 

3. Spiced Apple Chips

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

4. Avocado Toast

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

5. Spicy And Sweet Roasted Chickpeas

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

6. Banana Nut Toast

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

7. A Makeshift Pudding Cup

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

8. Miso Zoodle Soup

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

 

 

9. Blueberry Coconut Balls

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

 

10. A Picturesque Cheese Plate

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

11. Fruit Pizza

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

 

12. A Loaded Sweet Potato

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

13. A Fruit Smoothie That Only Looks Like a Daiquiri

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

14. Cheese, Crackers, Tomatoes, and Veggies

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

15. Homemade Sweet Potato Chips

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

16. Apple Peanut Butter Toasts

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

17. Cheddar Kale Chips

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

18. A Cookie You Can Make IN A PAN

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

19. Crudités For One

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

20. Cauliflower Fries

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

21. This Bright and Cheery Deliciousness

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

22. Kale Guacamole Wraps

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

23. A Smoothie In A Bowl

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

Source:  buzzfeed.com

New Superfood: Beetroot For Heart Liver & Bowel Health

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Super-charged with powerful nutrients and a distinctly sweet and earthy flavor, beetroot deserves to be in your culinary repertoire. Beets are a well-known source of folic acid, potassium, magnesium, iron as well as vitamins A, B6 and C. Here are the reasons that make beetroot a medicinal food.

Betaine and homocysteine

One of beetroot’s many active compounds is betaine, also termed trimethylglycine(TMG). Betaine plays a role in the breakdown of homocysteine in our body, a substance that is natural but can be harmful if allowed to build up to high levels.

– Raised levels of homocysteine are linked to heart disease, thickening and loss of elasticity of the arterial walls (arteriosclerosis), compromised fertility, osteoporosis, hormonal imbalances, mood disorders, pain and inflammation, Alzheimer’s disease, type II diabetes and more.
– Raised homocysteine is an indication that a process called ‘methylation’, which keeps all the natural chemicals in our body in balance, is not working well.
– Betaine and other nutrients – especially B vitamins – are needed for healthy methylation and to keep homocysteine levels in control.

Research is making us more aware of the importance of controlling homocysteine levels. (Tests are available to check levels.)

Beetroot and the Liver

Beetroot also works to support liver detoxification and bile production for the digestion of dietary fats. Substances called betacyanins in beetroot (including betalains, which give beetroot its beautiful purple-red colour) have been found to support the second phase of liver detoxification. During this second phase, wastes that have actually been made more reactive and harmful during the first phase of detoxification are attached to substances that allow them to be excreted safely from the body. To be in optimal health and protect our body from excessive free radical damage, we need this second phase to work really efficiently.

Research has also shown that betacyanins help to produce bile, a substance that is made by our liver, stored in our gallbladder and then released into our digestive tract when we eat. As well as helping the liver to get rid of waste products, bile acts in the small intestine to break down fats in our food, supporting the digestive process and our absorption of fat-soluble nutrients such as vitamin D, vitamin E and vitamin A.

Beetroot and the Bowel

Some call it ‘God’s Gift to the Colon’ as it contains a form of soluble fibre that makes the stool soft and easy to pass. Remember to leave the peel on of course.

Antioxidant support

Beetroot has been found to increase levels of a crucial amino acid called glutathione in the body. Glutathione is one of our body’s most important antioxidants, and also has many other roles including supporting detoxification and participating in DNA synthesis and repair. In addition, the betacyanins in beetroot also work directly as free radical scavengers, protecting our cells.

Nitrates for healthy blood pressure

The naturally occurring nitrates found in beetroot (root and leaves) helps to make another vital substance in the body called nitric oxide. Nitric oxide supports normal dilation of blood vessels and flexibility of the arteries – helping to maintain a healthy heart and blood pressure.

Recent research has also examined the role of nitric oxide in reducing oxidation of ‘bad’ LDL cholesterol. If LDL cholesterol is allowed to oxidise, it is more likely to cause inflammation and damage to the lining of our blood vessels, potentially leading to build-up of plaques and hardening of the arteries. Beetroot may help to prevent this happening.

A rich source of Vitamins and Minerals

Beetroot is a source of iron (for formation of red blood cells and haemoglobin), potassium (for normal muscle function), magnesium (for the health of your nervous system and supporting energy production) and vitamin C (for your immune system). It also contains folate which, like betaine, is important for methylation and maintaining healthy homocysteine levels as I said before.

Source: curejoy.com

The Healthiest Drink Ever – Relieves Pain & Inflammation, Protects Your Heart & More

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Turmeric is considered the king of spices; in India, people add it to almost every dish that they cook. Turmeric is also an invaluable ingredient in many natural remedies. The spice contains more than 300 antioxidants and is beneficial to consume daily.

This juice recipe is made from turmeric; you can use powdered turmeric or fresh turmeric root. This elixir can be used as an analgesic, thanks to it’s anti-inflammatory properties. It also provides a wide range of health benefits.

Ingredients:

  • 1 tbsp powdered turmeric or grated, fresh turmeric
  • ½ tsp grated ginger
  • 5 organic carrots
  • 1 organic orange
  • 2 organic lemons
  • 1 organic cucumber

Instructions:

Peel the citrus fruits. Cut the cucumber and carrots into pieces. Blend everything together in a high speed blender. Serve alone or with ice. For optimal results, drink this juice in the morning half an hour before you eat breakfast.

Benefits:

Helps Arthritis: Turmeric juice relieves inflammation caused by arthritis. When consumed, curcumin (one of the antioxidants found in turmeric) becomes active and relieves stiffness and swollen joints.

Treats Depression and Dementia: American scientists have proven that turmeric reduces the risk of depression and dementia and also relieves the symptoms of these conditions.

Lead researcher Dr. Ajay Goel analyzed the properties of turmeric together with his team.They found that turmeric is only 2-5 % less effective than pharmaceutical antidepressants. Turmeric can treat depression and dementia without causing side-effects.

“Speaking in the aspect of medicine, we have a natural remedy that is just 2% less effective than pharmaceutical drugs, and this 2% mean absolutely nothing,” says Dr. Goel. He adds that “turmeric is safe, even when consumed in large amounts.”

Scientists are still trying to determine how turmeric affects depression. They believe that it blocks the enzymes that increase the risk of depression, and also reduces the level of cytokines in the body; cytokines can affect the body’s response to stress.

Eliminates Toxins: This juice successfully flushes toxins out of the body and also improves the complexion.

Reduces Pain: According to researchers, turmeric is effective in the treatment of pain and inflammation caused by steroid drugs.

Experts at the National Institute of Health believe that turmeric is effective in the treatment of rheumatoid arthritis because it stops the destruction of joints. Turmeric contains Nf-kB, a protein that activates the defensive mechanisms in the body that help fight pain.

Helps in Cancer Treatment: Antioxidants interfere and regulate the growth of free radicals in the body; free radicals lead to many diseases including cancer. Turmeric juice provides prevention against ovarian, colon, prostate, and breast cancer.

Nourishes Heart and Blood Vessels: Turmeric juice regulates cholesterol and protects heartand blood vessels. Turmeric also helps to prevent potential cardiovascular diseases.

Treats Digestive Problems: This juice reduces bloating, relieves heartburn, and heals gastritis. Add turmeric as a spice to every meal for better digestion, or take a teaspoon of turmeric in water every day.

Source: healthyfoodhouse.com

Here Are 20 Different Ways You Can Use Coconut Oil

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There’s been a lot of hype about coconut oil lately, and there are so many claims being made that it sounds nothing short of a miracle. Well it’s really not a cure-all, and what works for other people may not work for you, but it still is pretty dandy to have around. With a little bit of resourcefulness and a dash of creativity, you can find over one hundred everyday uses for coconut oil.

1. Moisturize Your Skin: The very first thing on this list, before even delving into the “edible” benefits of coconut oil, has to be moisturizing. In lieu of your regular lotion, coconut oil delivers a refreshing, healing, burst of moisture that penetrates your skin and works to truly heal it (not just soak in and dry up!) It can feel oily at first, but that’s why it’s important to only use a little-it goes a long way. Give it a minute and it will dry beautifully. Use as you would regular lotion.

2. Conditioner: When the teeny tiny overlapping plates that make up our outer hair shaft get rumpled and out of whack, coconut oil is there to smooth those tiny little cells right back into place, and hold them there. You can use it on your entire scalp/head for deep conditioning, but you can generally just use it on your ends, where it’s the hardest for the body’s natural oils to reach, and where the most breakage occurs.

3. Weight Loss: Coconut oil and weight loss-what’s really going on? Well, if you sit around eating coconut oil, you aren’t going to lose weight. However, if used to substitute other fats, it can help you drop the pounds by taking the place of those other calories. Unlike most saturated fats, it’s mainly comprised of medium chain fatty acids, versus long chain fatty acids. This difference in molecular structure means that it doesn’t get packed away as fat as easily and instead is sent straight to the liver to be metabolized, giving you a boost in energy. This energy in turn makes exercising easier, and the exercise in turn helps you lose weight. Another major factor that it plays is as an appetite suppressant. Craving something you shouldn’t be? Have a tablespoon or 2 of coconut oil, and that sensation won’t last long!

4. Energy Booster: If weight loss isn’t your goal, just run with the fact (no pun intended) that it gives you a great boost in energy-and who doesn’t need some help in that department every now and again? Some people also feel it helps boost their mental alertness.

5. Lower Cholesterol and Risk of Heart Disease: Cholesterol is a waxy substance found your cells, which helps continuously build more vital cells. It goes about its way through your blood stream attached to proteins known as lipoproteins. There are low-density lipoproteins (LDL) and high-density lipoproteins (HDL.) HDL is the “good” cholesterol-you want to lower LDL, but raise HDL. LDL carries cholesterol throughout your body and delivers it to organs and tissues. The problem is, if you have too much cholesterol, the excess keeps circulating. The constantly circulating LDL will eventually penetrate blood vessel walls where they build up plaques and narrow blood vessels, sometimes to the point blocking blood flow, causing coronary artery disease. HDL, on the other hand, picks up excess cholesterol and brings it to your liver to be broken down. Coconut oil, probably due to its high levels of lauric acid, will boost HDL. There’s no solid evidence saying that coconut oil alone will prevent heart disease, but there is solid evidence that it boosts HDL, therefore lowering cholesterol, and hypothetically reducing the risk of heart disease. Take ½-1 tablespoon daily.

6. Reduce Risk (or effect) of Alzheimer’s : Alzheimer’s is devastating to all who experience it, whether personally or with a friend or family member. It is no wonder that we search so desperately for a cure. The word that coconut oil could possibly “cure” or prevent Alzheimer’s started circulating with vigor when a pediatrician published a book about feeding coconut oil to her husband, who suffered from Alzheimer’s, and got positive results. Other studies have confirmed that ketones, which are essentially “brain food” provided to keep the brain functioning when the body runs lower on glucose, can help improve memory, and potentially “reverse” the effects of Alzheimer’s. It’s a much more complex subject and process, but that’s it in a really wrapped up nutshell. The dosing that I have uncovered implies 2 teaspoons taken daily with food to help improve cognitive function.

7. Exfoliating Body Scrub: One of my personal favorite uses for coconut oil is serving as a base for body or face scrubs. You can melt some down, stir in some sugar, let it cool, and then use as is. Or, for a fun little project, melt down about a half cup of coconut oil and pour into a muffin tin, soap mold, or anything of the like, and stir in 2-4 tablespoons of white or brown sugar. You can add more if you would like the texture to be coarser. I usually let it cool some before adding the sugar so you don’t just dissolve the grains. Pop it in the fridge and let it solidify and cool completely before removing from the mold. Slice off a piece when needed and use it to gently scrub and exfoliate your face/body (dampen your skin with water first.) Rinse off, apply moisturizer, and resist the urge to use it again until later in the week, otherwise you run the risk of drying your skin out.

 

8. Fight Inflammation : Coconut oil appears to have a direct effect on suppressing the natural chemicals responsible for mediating inflammation. The studies that have been done on this action so far point to lauric acid and capric acid as the biggest contributors, both of which are part of the magnificent medium chain fatty acids found naturally in coconut oil (capric acid alone makes up roughly 10% on its own.)

 

9. Shaving Cream : Nothing is more frustrating than lathering up with a bunch of shaving cream in the shower just to have to all melt off again as the water hits it. Luckily, water rolls right off oil, which means you have solid protection that allows your razor to glide smoothly over your skin. It also leaves it soft, moisturized, and safe from painful bumps and burns. Apply as you would any other cream before shaving. Here is our recipe for chemical-free shaving cream.

 

10. Bath Oil: Soften your bath water, and your skin, with a bit of coconut oil. Enjoy its lovely aroma and gently swish it around now and then to swirl it through the water. It will naturally coat your skin, leaving it smooth and healthy.

 

11. Constipation Relief: Take a tablespoon of coconut oil every morning on an empty stomach to keep your digestive track running smoothly. You can try 2 tablespoons to work out acute constipation as well.

 

12. Ease Arthritis Pain: Acute inflammation present with arthritis is responsible for quite a bit ofdiscomfort and stiffness that accompanies this common malady, which can be eased by the anti-inflammatory effects of the coconut oil. Massage a bit of the oil into each joint thoroughly 1-2 times a day to relieve soreness.

13. Treat Athletes Foot: The anti-fungal action of coconut oil helps fight off athlete’s foot when you apply it daily. Be sure to rinse your feet first and pat them dry, then thoroughly apply a thin layer of coconut oil, massaging it in well. Wash your hands before applying to the other foot to avoid spreading the fungus.

14. Say Goodbye to a Sore throat: Can’t ease that painful throat? Coconut oil provides a wonderful soothing coating, whether the discomfort is caused by dry air or an illness. Swallow ½-1 teaspoon up to 3 times daily to ease the pain, being sure to make one of those times right before bed. For an extra kick, melt the coconut oil down and stir in a little honey (its ok if it separates some.) When it is mostly room temp, mash up the mixture a little bit and use the same as above.

15. Lessen a Dry, Hacking, Cough: You don’t want to suppress your cough if it is productive, meaning you are coughing up phlegm. Your body needs to get rid of all that stuff. However, if you have a dry hacking cough, swallowing a teaspoon or so of coconut oil can help ease the itchy irritation. It is especially nice because it coats your throat and seems to protect it more from irritating things such as dust, whereas water only provides very temporary relief.

16. Oil/Butter Replacement: There’s no better way to get the benefits of coconut oil than to replace other less desirable fats with it. When cooking or baking, substitute it for butter or just about any oil. It lends moisture, freshness, and richness to baked goods, and a subtle complimentary flavor to savory dishes. How much you substitute will depend on the recipe you are making. For baking, most people will fall in the 1:1 ratio or 80% coconut oil 20% water when subbing for butter. For basic cakes, cookies, and brownies I find 1:1 to be sufficient. When it comes to more complex pastries that get their flaky puffiness when steam is escaping, you may find yourself tweaking the amount a little. For oil substituting, subbing 1:1 is a good route to go.

17. Improve Circulation: We need proper circulation to not only function, but to heal as well. Not to mention feeling cold all the time (or having people shudder at your frigid touch) isn’t fun. Coconut oil, taken internally, may help improve blood flow. As it can raise the levels of HDL-or “good”-cholesterol, the ratio between HDL and LDL-“bad” cholesterol-are evened. Since LDL cholesterol can affect the viscosity of blood, and “thicken” it, lower levels lead to thinner blood which leads to better circulation. Start with a ½ tablespoon a day and work up to 1 tablespoon to give your circulation an energy boost.

 

18. Flaky Scalp Treatment: Different from dandruff, having a flaky or dry scalp simply results in those annoying snowy white flakes that you can seem to get rid of. With its super moisturizing prowess, coconut oil can help provide nourishing moisture to a thirsty scalp. Wet your hair, and then massage coconut oil over scalp, using just enough to cover the area. Let it sit for 10-15 minutes, and then rinse it out. Follow up with a small amount of very mild shampoo to ensure a non-greasy look when finished. Repeat this at least 3 times a week, or as needed, to prevent dry scalp.

19. Ease Osteoporosis : Coconut oil can help ease osteoarthritis in a number of ways. Trabecular bone is one of two types of bone structure-it is “spongy” and has a higher surface are to mass ratio. It is typically the most harshly affected type of bone in osteoporosis. The trabecular number refers to measure of bone texture and structure, and marks the risk/severity of osteoporosis. Unlike plain calcium therapy, which reduced trabecular separation, coconut oil increased bone volume and the trabecular number in studies conducted with rats. Rats are good subjects to study when it comes to bone disease, as the remodeling and resorption process in rats is similar to that of humans. Osteoporosis caused by oxidative stress may also be lessened due to the potential anti-oxidant effects of coconut oil, while coconut oil also helps the absorption of calcium.

20. Minimize Heartburn: If you’re feeling the burn, swallow 1-2 teaspoons of coconut oil. It can get a little coating in your tummy and ease the painful feeling of heartburn or acid reflux. It also helps get that bitter bile taste out of your mouth.

Source: everydayroots.com

10 Fun Ways To Eat Chia Seeds!

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p10608222 Photo:chiaseedspot.com

Chia seeds are a powerhouse of nutrients. They’re loaded with protein, Omega 3s, and fiber. Plus they’re packed with calcium, magnesium and manganese. They are also gluten-free!

Here are 10 fun ways to eat chia seeds:

1. Chia pudding with kiwi fruit and pomegranate seeds

chia-pudding Photo:jennymcelvaney.wordpress.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of almond milk.
  • Shake the jar until the chia seeds are fully immersed in the liquid. Let it sit for 15 minutes.
  • Once seeds have swelled to a tapioca consistency, stir in 1 tsp of coconut sugar.
  • Pour into a serving bowl and top with chopped kiwi fruit and pomegranate seeds.

2. Raspberry-coconut chia pops

17795754 Photo:cellophaneland.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of coconut milk (from a can).
  • Shake the jar until the chia seeds are fully immersed in the liquid. Add 1 tablespoon of coconut sugar and 3/4 cup of raspberries. Stir well.
  • Let chia pudding set for 2 hours then pour into ice-pop molds and freeze overnight.

3. Chocolate-chia mousse

chia-cherry-choc-pudding Photo:beyondfitrecipes.wordpress.com

  • Pour 1 can of coconut cream into a blender, add 1/4 cup of chia seeds, 1/4 cup of maple syrup and 1/2 cup of cacao powder.
  • Let it sit it blender for 10 minutes to allow chia seed to swell to 10 times their size.
  • Once it has formed a tapioca consistency, puree it for 30 seconds or until smooth.
  • Pour into serving cups and let it set for 4 hours.
  • Top with fresh cherries.

4. Raspberry lemonade chia drink

P1220329-1400x1050 Photo:rosepetalsandribbons.com

Add the following to a pitcher:

  • 2 cups of coconut water
  • Juice 1/2 lemon
  • 3/4 cup of blended raspberries
  • 2 teaspoons of coconut sugar
  • 3 tablespoons of chia seed

Let it sit for 30 minutes until it has formed a gel-like consistency. Enjoy the drink!

5. Raw cherry and chia bars

Date-Cherry-Ginger-Orange-Coconut-Bars…with-Cacao-Chia Photo:onegreenplanet.org

In a food processor, add the following:

  • 1 cup of raw pecans
  • 1/2 cup of dried cherries
  • 1/4 cup raw pumpkin seeds
  • 2 tablespoons of chia seeds
  • 1/3 cup of almond butter
  • 2 tablespoons of maple syrup
  • 1/4 cup of shredded coconut

Grind until a paste is formed, about 2 minutes. Add mixture to a baking try and place in the refrigerator for 2 hours. Slice into bars and serve.

6. Seeded granola with dried apricots

GranolaBars2 Photo:caramelizedsarcasm.com

In a food processor, add the following:

  • 1/2 cup of raw pumpkin seeds
  • 1/2 cup of raw sunflower seeds
  • 2 tablespoons of chia seeds

Pulse until seeds are in a chunky texture. Then add the following ingredients:

  • 1/2 cup of shredded coconut
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup and salt.

Pulse for another 20 seconds. Spread mixture out on to a baking dish.

Add to pre-heated oven at 300F for about 20 minutes, stirring half-way through to avoid burning. You could also use a dehydrator set to 118F for 4 to 5 hours. Allow the toasted granola to cool completely, then stir in the chopped dried apricots and store in an airtight container. Serve with almond milk.

7. Lemon and mango chia parfait

rbk-chia-foods-yogurt-parfait-cococnut-mango-vg-1-4 Photo:redbookmag.com

  • Place 3 tablespoons of ground white chia seed in a mason jar and pour over a can of coconut milk.
  • Add a pinch of vanilla bean, 1 teaspoon of lemon zest and 3 tablespoons of maple syrup.
  • Let it sit for 30 minutes or overnight until thick.
  • Pour into serving glasses then top with freshly sliced mango.

8. Avocado on toast with chia seed.

AvocadoToastFromLPQ-850x638 Photo:fitlife.tv

Top gluten-free toast with avocado dusted in chia seeds, lemon zest, chili flakes and sea salt.

9. Cacao, chia cherry ice-cream

frozen-whipped-chocolate-bananas Photo:loseweightandgainhealth.com

Add the following to a blender:

  • 1/4 cup chia seeds
  • 1.5 cans of coconut cream
  • 2 tablespoons of cacao powder
  • 3 tablespoons of maple syrup
  • 1 tsp vanilla extract
  • 1 ounce melted unsweetened chocolate
  • 4 pitted dates

Let it sit for 15 minutes then blend for 60 seconds or until smooth. The mixture should be thick and creamy. Transfer the mixture to an ice cream maker and churn according to the manufacturers instructions. Freeze until firm enough to scoop.

10. Matcha chia smoothie

matcha-chip-smoothie Photo:pseudourban.com

  • Blend 12 ounces of almond milk with 1 teaspoon of matcha green tea powder, 2 pitted dates, 2 cardamon pods and a pinch of vanilla bean for 30 seconds.
  • Pour into a large mason jar.
  • Add 1 tablespoon of chia seed and shake it well.
  • Let it sit for at least 15 minutes until chia seeds starts to swell. Serve over ice.

Source: mindbodygreen.com

Coconut Oil 101

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Coconut oil is the new fountain of youth.

I’m serious.

While I’ve been putting coconut oil in my coffee every morning for a few years, I’ve been doing some reading up on it and have found some incredible benefits of consuming coconut oil on a daily basis. Naturally, I thought I’d share. Because who couldn’t use tips on foods and superfoods that make a difference in the way we feel?

So let’s dive in.

First and foremost, coconut oil is known to be one of the healthiest fats available to us. If you know me and my endorsement of Bulletproof coffee, you know I’m a big fan of healthy fats. Foods like avocado, olive oil, grass-fed butter, and coconut oil make great additions to the American diet because, while we tend to veer away from eating fat thanks to modern marketing, the opposite is actually true: fat is good for us. Consuming a diet high in healthy fats is known to help in balancing natural hormones, help mental focus, and give us a satiated, full feeling. It is VERY hard to overdose on eating fats for this very reason: they make you feel full.

That said, let’s take an even closer look at coconut oil. It is scientifically known for:

  • helping to prevent heart disease
  • aid in weight loss
  • strengthening immunity
  • improving digestion
  • supporting the organs
  • controlling blood sugar
  • contains lauric acid, which is known to lower cholesterol

Amongst other things. Yeah. It’s a VERY powerful food.

How can you incorporate it into your daily diet? Here are my favorite ways.

Top Ways to Consume Coconut Oil

  1. Add 1 Tbsp. to your morning coffee. You likely won’t even taste it, but the medium chain triglycerides IN the oil will get your body functioning more optimally from the get-go, first thing in the morning.
  2. Pop your popcorn in it. Once you do this, you’ll never be OK with movie theatre popcorn again.
  3. Throw it in your Shakeology. Doesn’t change the flavor but gives you even more superfood bang in one delicious dose of dense nutrition.
  4. Stir fry veggies in it for dinner. Many people have gotten used to using olive oil, but for an added health boost, try coconut oil instead.
  5. Fry your bacon (or turkey bacon) in it for added sweet flavor. Double the fat, double the flavor, double the yum!

What about best places to buy coconut oil? As with everything, quality matters. My personal favorite is the MCT oil (already in liquid form) through onnit.com. They even have different flavor choices if you’d like to change up the flavor of your oil. Nutiva and Spectrum brands (available at your local whole food grocer) are great choices as well, but will come in solid form. Trader Joe’s has a great option as well!

Whether this is new to you or an old trick, try incorporating this into your daily regimen. Over time, you may feel a change in how you feel! The average American is steering clear of healthy fats due to the stigma that’s been placed on them when instead, we should be consuming them on a daily basis so as to keep our bodies (and our blood) balanced. Cheers to that!

 

Jenny Swisher
Gym Owner/Personal Trainer
jennyswisher.com

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

How To Use Apple Cider Vinegar For Weight Loss

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Source: healthyandnaturalworld.com

Apple cider vinegar (ACV) is a cherished natural remedy, used by many as a preventative and curative measure. It also holds an important place in the dieting world – scientific studies, as well as practical experiences, show that ACV can help you lose weight. Vinegar is one of those substances that target the problem holistically, and it provides you with long-term solutions. This article will help you understand how ACV works and how to use ACV as part of your daily diet to get the best results.

What Does ACV Do To Make You Lose Weight?

ACV taps into several physiological mechanisms that support healthy weight loss:

1. ACV acts as an appetite suppressor

ACV makes you eat less by producing a feeling of satiety sooner. One research that proved that empirically was a 2005 study published in the European Journal of Clinical Nutrition. Subjects who ate bread with vinegar felt significantly fuller than their counterparts who were fed only bread. The more acetic acid (the primary constituent of vinegar) the participants ingested, the fuller they were.

2. ACV controls blood sugar levels

ACV prevents uncontrollable sugar spikes and crashes that make you want to nibble between meals. When your blood sugar is stable, it’s much easier to stick to your diet and eat only when your body needs it.

The previously mentioned study also measured blood sugar levels in the vinegar-fed and control group. Participants who were given ACV had significantly lower post-meal blood glucose levels (there was no spike that usually follows a meal high in carbohydrates). Furthermore, those who consumed a higher dose of vinegar, benefited from the effect even 90 minutes after eating.

You can get more information on how to naturally control blood sugar in my articles about the best foods to control diabetes, and 7 effective steps to prevent diabetes.

3. ACV prevents fat accumulation

ACV stimulates your metabolism and makes you burn fat faster. It contains a lot of organic acids and enzymes that speed up your metabolism and increase the rate at which body fat is burnt.

There aren’t many human studies that would support this explanation. A Japanese study published in 2009 was observing the effects of acetic acid on rats that were fed a diet high in fats. The scientist concluded that the consumption of acetic acid suppressed fat accumulation. ACV can also help you toreduce cholesterol.

4. ACV has an impact on insulin secretion

Insulin affects fat storage. This hormone is closely linked to blood sugar levels and its secretion is disturbed in people suffering from type 2 diabetes. Scientist suggested that ACV might work in a similar way to some diabetic drugs and could have a potential in controlling diabetes. If you suffer from type 2 diabetes, make sure to consume these foods and these spices.

5. ACV detoxifies the body

When our body gets rid of toxins, all the processes (including digestion and metabolism) become more efficient. ACV flushes the body and helps it use the nutrients from food in the best way possible. It is high in fiber that absorb toxins and improve bowel movement. You can find extremely detailed information on how to detox your body with ACV in my post on how to make ACV detox drinks.

How To Use ACV For Weight Loss

If you are not used to the taste and effects of ACV, you might want to include it into your diet gradually.

  • Start by adding 1 teaspoon of ACV to a cup of water and drink it once a day. Then, increase the amount of vinegar per serving, and the frequency of drinking.
  • Ideally, you should add 2 tablespoons of vinegar to a cup of water and drink it one to three times a day.
  • To kick start the metabolism and influence the feeling of fullness, it’s best to drink it about an hour before your meal. As an addition to your pre-meal serving, some also suggest drinking it first thing in the morning, on an empty stomach.

Where to buy!

ACV is very acidic, so you need to dilute it to protect your teeth, throat and the lining of your stomach. Don’t drink undiluted ACV.

Buy organic ACV with the ‘mother of vinegar’ to enjoy the full health benefits. You can also easily make your own ACV at home.

How To Increase Your Consumption Of ACV

Using ACV is one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. Some find the taste of vinegar difficult to stomach. To improve the flavor, you can add a bit of honey to your vinegar serving (ACV and honey has 10 amazing health benefits) Or, you can drink it with your tea. Wait for the tea to cool a bit before adding two tablespoons of ACV and drink.

You can also have vinegar with your meal. It goes very well with some soups or you can use it as a refreshing salad dressing.

Why Is ACV Better To Use Than Other Vinegars?

ACV is seen as a superior choice due to its all-encompassing health benefits. It cleanses the body and acts in an anti-microbial way. Not only does it help with weight loss, it also has a positive effect on some other conditions. ACV can help with diabetes, cancer, heart health, high cholesterol, free radical damage, digestion and acid reflux. You can find more detailed information on how to improve your health with ACV in my articles about the 11 ways ACV can revolutionize tour health and in my popular article on how to use ACV for great health.

What To Expect When Taking ACV For Weight Loss?

ACV will not provide you with a quick weight loss. The changes will be gradual, but permanent. Don’t be impatient and allow it some time. Sometimes losing just one pound a month and not re-gaining it afterwards, can be the real success.

 

How fast you’ll lose weight, depends on other factors as well, such as your exercise, nutrition, stressand genetic factors. For best and fastest effects, you need to combine this natural product with other techniques for losing weight, so the function of vinegar gets supported with lifestyle changes.

How To Speed Up Your Weight Loss

There are ways to make your ACV regimen work faster.

The following things will help you lose weight faster:

  • Get moving! If you do some moderate exercise, five times a week, you’ll be helping your metabolism and increase your metabolic rate. If you don’t have time for anything else, at least walk for 20 to 40 minutes every day.
  • Eat foods rich in potassium. This mineral reduces your stress levels and lowers blood pressure. Good sources are bananas, sweet potatoes, avocados and spinach.
  • Reduce your sugar intake, especially refined sugars.
  • You can finally have a slim, toned, sexy body – AND keep it – almost without effort!

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