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Boost Your Mood With These 15 Stress Relieving Foods

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With bills to pay, bosses to deal with, relationships to maintain, and simply keeping up with the hustle and bustle of daily life, many people are stressed to the max. So, how are people coping with their stress? Some people listen to music, others go for a run, read a book, hang out with friends, or take a long nap. Then there are the people who turn to food as a form of therapy. According to the American Psychological Association, nearly 40 percent of Americans report overeating or eating unhealthy foods as a result of stress.

Between bills, bosses, and the hustle and bustle of daily life, many people are stressed to the max. See 15 stress relieving foods to help boost your mood.

It’s extremely easy to reach for “comfort food” when you’re stressed out. At the time, it really feels like those buttery mashed potatoes, heaping spoonfuls of ice cream, and refined sugar filled chocolate cake can fix all of your problems. Unfortunately, the reality is those foods don’t help fight stress. Instead, traditional comfort foods just make people feel sluggish and gain weight. Seems to me that would cause more stress. Don’t you agree? So next time you’re feeling overwhelmed and stressed out, reach for one of the following 15 nutrient-rich health foods. These foods contain vitamins, minerals, healthy fats, and antioxidants that are known to boost feel-good brain chemicals and help you beat the blues.


1) Green Leafy Vegetables

When you think of “comfort food” you probably don’t think of a big green salad. However, this isn’t a joke. Green leafy vegetables like spinach, collard greens, and romaine lettuce have actually been proven to help boost mood since they contain folate, a beneficial vitamin that produces the mood-regulating brain chemicals dopamine and serotonin. In one 2012 study published in the Journal of Affective Disorders, researchers found people who consumed the most folate had a lower risk of depression when compared to those who ate the least amount.

stress relieving foods


2) Asparagus

Another green vegetable that’s rich in folate is asparagus. One single cup of asparagus provides two-thirds of your daily value, making it a great source of this mood-boosting nutrient. 

While you can always take a folate supplement, researchers have found greater mood-boosting results when people actually eat folate-rich produce. In 2013, researchers at the University of Otago conducted a 21-day study where they had 281 young adults complete a daily online food diary (along with answering some other personal questions). At the end of the study, researchers found a strong day-to-day connection between positive mood and higher fruit and vegetable consumption. They said participants felt “calmer, happier, and more energetic” on days they ate more fruits and veggies. That mood also carried into the next day after consumption.


3) Avocados

Avocados are a unique fruit. Unlike berries, bananas, or citrus fruits, avocados are rich in healthy fats and protein. While the brain needs these healthy fats to function properly, it’s actually avocado’s high folate content that lands the tasty green on this list. As I’ve mentioned with some of the other folate-rich foods on this list, it’s a vitamin that helps the body produce mood-regulating dopamine and serotonin neurotransmitters. Serotonin works by passing messages between nerve cells and helps the brain manage a variety of functions. By itself, researchers say folate can boost mood naturally and improve the efficiency of antidepressants. However, the power of folate strengthens when it’s combined with vitamin B12. Fish (such as salmon, sardines, mackerel, tuna, and trout) are good sources of vitamin B12. 

stress relieving foods avocado


4) Bananas

They’re not just for monkeys! Bananas offer many benefits for health, including putting you in a better mood. Researchers say bananas are effective at fighting stress because they contain high levels of tryptophan. In the body tryptophan is converted to serotonin, the mood-elevating brain neurotransmitter. Additionally, studies show that bananas contain beneficial antioxidants that help with the release of dopamine within the brain. 


5) Organic Turkey

If you’re someone who follows a diet that allows for meat then definitely load up on organic turkey breast (and not just during Thanksgiving). Like bananas, turkey is another food that’s rich in the amino acid tryptophan. Additionally, turkey is lean and loaded with filling protein. 


6) Blueberries

Blueberries are often referred to as a powerful “brain food” because they can help improve memory and cognitive function. They’re also a great mood-boosting food. That’s because the sweet blue fruit is rich in beneficial antioxidants that aid the brain in producing dopamine. Like I said just a few minutes ago, dopamine is a mood-regulating neurotransmitter. Research also shows that people who munch on blueberries experience a boost in natural killer cells. They’re a type of white blood cell that plays a vital role in boosting immunity and is also critical for countering stress.

Blueberries for memory


7) Wild Caught Salmon

Salmon is rich in beneficial Omega-3 fatty acids. Along with supporting heart health, digestion, and fighting cancer, this type of fat is extremely beneficial for mental health. Several studies have found a strong connection between diets rich in Omega-3 fats and good mood. For example, in one British study, scientists gave a group of depressed patients a daily dose of EPA (a type of Omega-3 fatty acid). After three months, over two-thirds of the group reported a 50% reduction in their symptoms. All of the patients in this study had previously tried antidepressant medications, such as Prozac.

Other studies have found Omega-3 fats protect new mothers against postpartum depression.

You may notice that I recommend eating “wild caught” salmon. There are two ways fish are raised – wild or farmed. When possible, avoid farm-raised fish because they are generally raised eating GMO feed, have a high risk of disease and parasitic infection, and given high doses of antibiotics that aren’t good for us to consume. Plus, in farm-raised fish the beneficial omega fatty acids can by reduced by as much as 50 percent!


8) Fermented Foods

Fermented foods such as live-cultured yogurt, kefir, kimchi, sauerkraut, pickles, natto, tempeh, and miso are rich in probiotics (AKA good gut bacteria). This may sound crazy at first, but researchers say the bacteria in your gut actually contributes to your mood and stress level. After several studies, researchers have found a brain-gut connection, meaning the two organs actually “communicate” with each other. In multiple case studies with mice, researchers were able to completely alter the mice’s behavior just by changing their gut bacteria. The mice that had balanced gut bacteria were less anxious, more adventurous, and seemed to be in a better mood.

In a separate study, UCLA researchers gave healthy women a fermented milk beverage. Some women were given milk that had a probiotic supplement in it. Other women were given milk without probiotics. Next, researchers scanned their brains while showing them photos of people with emotional facial expressions. They found the two groups of women had different reactions. The women who were given the fermented probiotic-rich beverage showed a reduced brain response, meaning they weren’t as emotional when viewing emotional expressions.

stress relieving foods fermented


9) Nuts and Seeds

Next time you’re stressed try munching on a handful of nuts or seeds. Flaxseed, chia seed, pumpkin seeds, sunflower seeds, almonds, cashews, peanuts, and pistachios are all great options. That’s because they’re all rich in magnesium. According to researchers, magnesium plays a large role in the development of the feel-good chemical serotonin. A boost in serotonin levels can help fight depression and irritability. 

Additionally, many nuts and seeds contain ALA Omega-3 fats along with other vitamins/minerals that fight depression, stress, and anxiety. 


10) Goji Berries

Goji berries are one of the most nutritious foods on earth. Among their many health benefits is stress relief. In one study, researchers gave participants goji berry juice. After 14 days of regular consumption, participants experienced a feeling of calmness, contentment, and happiness (among a slew of other health improvements that aren’t related to mental health). Scientists say mood-regulating benefits are a result of goji berries’ ability to reduce the amount of cortisol released in the body during periods of stress.

stress relieving foods goji berries


11) Oatmeal

Are you someone who loves to reach for carbs, especially when you’re stressed out? I’m talking about sugary glazed donuts, chocolate cake, or greasy potato chips. Why not go ahead and feed that craving? Well, sort of. Rather than stuffing your face with refined sugars, gluten, and dangerous food additives, make yourself a bowl of oatmeal. According to researchers at MIT, carbohydrates can actually help the brain make serotonin. Plus, oatmeal is a complex carb that won’t spike your blood sugar levels. 


12) Oranges

Most famous for their high vitamin C content, oranges offer the body a lot of amazing health benefits. Along with boosting the immune system, the vitamin C in oranges help regulate high-stress hormones and lower blood pressure, which rises when the body is in “fight or flight” mode. Additionally, oranges contain folate and vitamin B. If you remember back to the beginning of this article, folate produces the mood-regulating brain chemicals dopamine and serotonin.


13) Chamomile Tea

If you’ve never laid in bed at night with a good book and cup of chamomile tea then you are really missing out. It’s one of the most calming experiences. Not only because you’re getting some much-needed alone time, but also because the chamomile tea is working its magical powers to calm your nerves. 

According to the University of Maryland Medical Center, the ancient Egyptians, Romans, and Greeks all used the popular herb for both physical and mental benefits. Today, numerous studies have proven those benefits. In one 8-week study, researchers at the University of Pennsylvania gave patients with generalized anxiety disorder (GAD) chamomile supplements. When compared to patients who were given placebo pills, GAD patients who were given chamomile experienced a significant decrease in anxiety symptoms.

According to researchers, this popular herb contains some powerful compounds in chamomile that can bind to the same brain receptors as drugs like Valium.

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14) Green Tea

Green tea is another powerful tea with powerful mood-boosting benefits. According to researchers, that’s because green tea contains the amino acid called L-theanine. L-theanine has been shown to produce a calming effect in the body. The only downside?  In order for you to feel less stressed from drinking green tea, you’ll have to drink up to five cups. If you are planning on drinking that many cups throughout the day, you may want to consider drinking a caffeine-free tea. 


15) Dark Chocolate

Attention all chocoholics: Don’t feel so guilty every time you indulge in a little bit of the sweet treat! According to researchers, dark chocolate can actually reduce stress hormones, including cortisol. Additionally, when you eat chocolate, a neurotransmitter called anandamide is produced in the brain. Anandamide temporarily blocks feelings of pain and depression. 

When shopping for chocolate, choose a bar that contains at least 70% cocoa. A quick note, though, this type of chocolate won’t be quite as sweet as a Hershey’s milk chocolate bar. Instead, it will have a somewhat bitter taste to it. The higher the cocoa content, the more bitter the chocolate will be and the more health benefits it will provide. Some people love the taste of dark chocolate while others can’t stand it. If you are someone who likes dark chocolate, aim to eat about one-two ounces a day. 

chocolate


Top 3 Worst Foods To Eat When You’re Stressed

You just read the best foods to eat when you’re stressed out. While they can help to boost feel-good brain chemicals and beneficial bacteria, there are other foods that do the complete opposite. 

1) Sugar

Sugar promotes inflammation, kills good gut bacteria, acts as fertilizer for bad gut bacteria, and leads to fluctuations in blood sugar. All of these factors promote mood swings. So think of sugar this way: A moment on the lips and your mood will take some dips (okay – that was a poor attempt at being funny)!

2) Gluten

Gluten is a protein that has been called toxic for the gut. Now get this – feel-good brain chemicals like serotonin can actually be found in greater concentration in your gut than in your brain. Several studies have linked wheat to poor mood and depression. 

3) Processed Foods

If you’ve read through our list of nine most dangerous food additives, then you know certain ingredients in processed foods (such as artificial colors, artificial sweeteners, and MSG) can have a negative impact on brain health and mood. It’s always best to eat clean!


8 Fat Hormones That Are Blocking Your Weight Loss Efforts

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As a woman, trying to lose weight can be very frustrating. Sometimes it feels like you’re doing everything right but you just can’t ditch those pesky pounds. For some women, the first few pounds are the hardest. For others, it’s those last five pounds that won’t budge. Regardless, it’s enough to make you want to throw the scale out the window and never strap a tape measure around your waist ever again. But what if I told you that when it comes to weight loss, you’re focusing on the wrong thing? Rather than worrying so much about the number on the scale, it’s time to turn your attention to your hormones.

Trying to lose weight can be frustrating. If you feel like you're doing everything right, it may be your hormones. See 8 fat hormones that block weight loss.


You may not even realize it, but your body’s hormones have a major impact on your pant size. For many women, an overload or lack of certain hormones are actually blocking weight loss efforts. Now for some good news — there are a few small lifestyle changes that you can make to get your hormones working in your favor rather than against you! Find out which hormones have a major effect on weight, plus what you can do to balance your fat hormones, below:

1) Adiponectin

Adiponectin is a hormone that regulates glucose levels, breaks down fatty acids, enhances muscle’s ability to use carbohydrates as energy, boosts metabolism, and increases the rate at which the body breaks down fat. Those are all important factors if you’re looking to lose weight and/or maintain a healthy weight.

Numerous studies have linked low adiponectin levels with weight gain and obesity. Here’s some bad news — researchers have found the more fat a person has, the lower their adiponectin levels are. On the flip side, a thinner person who has a low body fat percentage has more adiponectin being released from their fat cells.

It’s important to raise low adiponectin levels since this hormone impacts more than just weight. Researchers say:

“Recently, it has been observed that lower levels of adiponectin can substantially increase the risk of developing type 2 diabetes, metabolic syndrome, atherosclerosis, and cardiovascular disease in patients who are obese.”

What You Should Do:

To help your body produce more adiponectin, first, take a close look at your diet. You’ll want to introduce some magnesium-rich foods into your daily meals. Some magnesium-rich foods include spinach, pumpkin seeds, almonds, avocados, and figs. You also want to eat more monounsaturated fats and less carbohydrates. Plus, regular exercise can go a long way in producing adiponectin hormone (especially in overweight individuals). 

MG foods


2) Ghrelin

Have you ever experienced food cravings shortly after a meal? Have you ever stayed up late because you just needed to eat a sugary cupcake or some greasy potato chips? If so, chances are your ghrelin levels were elevated. Ghrelin is often referred to as the “hunger hormone.” To put it simply, the higher your ghrelin levels are, the hungrier you are. In certain studies, researchers found people given the hormone ate significantly more than their usual food intake. This particular hormone is mainly produced in the stomach and works by signaling the brain to let it know the body wants food. It also stimulates the brain’s “pleasure centers,” making you remember how good that first bite tasted. I suppose that’s why it’s so hard to eat just one cookie! Researchers call this whole process the stomach-brain connection. 

If you are someone who thinks they can beat cravings by starving yourself then think again! Reducing calories in an effort to lose weight has actually been known to drive up ghrelin levels. Researchers found elevated hormone levels in people even after they spent 12 months on a reduced-calorie diet. So, in other words, your body never truly adapts to eating less and will continue to alert the body that it’s hungry. 

What You Should Do:

To help keep you feeling full, feed your body healthy fats and protein. While diet plays a role in ghrelin levels, new studies show prioritizing sleep is one of the main factors in reducing this hunger hormone. Chronic lack of sleep increases ghrelin, making you feel hungry when you don’t really need to eat. General guidelines suggest you get somewhere between seven and nine hours of sleep per night. While that may sound difficult to do since there simply aren’t enough hours in the day to get all of your tasks done, it’s important to set aside enough time to rest. If you are someone who has trouble falling asleep (or staying asleep) then it’s time to create a relaxing evening wind down ritual that you follow every night before tucking yourself into bed. 

hormones and weight loss


3) Leptin

Leptin is another hormone that plays a large role in appetite and weight loss. It’s released from your body’s fat cells and then interacts with your brain (the hypothalamus to be exact) to decrease appetite and burn more calories. Leptin essentially lets the brain know that the body is full and has stored enough fat. Opposite of ghrelin, leptin is often called the “starvation hormone.” The more body fat a person has, the more leptin their fat cells will release. Obese people have very high levels of leptin. While that sounds like it would be a good thing, a person can become leptin resistant.

Leptin resistance is a condition where the hormone’s important “I’m full” signal isn’t delivered to the brain. When this happens, the body thinks it’s starving (even when it isn’t). It’s important to note that leptin resistance can be reversed. As you lose weight, leptin will become more effective.

What You Should Do:

Similar to how you decrease ghrelin levels, in order to increase leptin levels you need to clean up your diet and get enough sleep. As far as diet goes, make sure to eat plenty of healthy fats, protein, and soluble fiber. You also want to avoid processed foods and lower your triglycerides. 

Additionally, when researchers studied the effect of lack of sleep on ghrelin they also found poor sleep negatively impacts leptin. 

Lastly, studies suggest physical activity could help reverse leptin resistance. 


4) Insulin Imbalance

Insulin is an important hormone that’s produced in the pancreas and affects the entire body. It allows glucose from food to enter your body’s cells and be broken down to produce energy, which is essential for your cells to work properly. Insulin also plays an important role in helping your body recover from intense workouts and maintain proper blood sugar levels. If you’re overweight, however, there’s a good chance your insulin levels aren’t in balance. That negatively affects the breakdown of stored fat. 

Let’s step backward for a second to talk about how someone’s insulin becomes imbalanced. You see, insulin and carbohydrates are closely linked. The more carbs you eat, the more insulin will be released in the body. An overload of insulin leaves glucose (AKA sugar) to run wild in the body. The result? Instead of using the excess sugar to feed your muscles after exercise or produce energy for your cells, most of the carbs you consume just get stored as fat (unwanted fat). For people who have insulin resistance, it feels like they will never be able to get rid of the excess fat. However, there are a few things you can do. 

What You Should Do: 

First, cut back on bread and baked goods that are loaded with carbohydrates. Instead, aim to get your carbs from fresh fruits and vegetables. Be careful with the amount of fruit you eat, though. After all, sugar is sugar. 

Also, a recent study found that consuming two tablespoons of apple cider vinegar before a carb-heavy meal could help reduce blood glucose level for people who are insulin resistant. This works so well that researchers said vinegar may actually possess effects similar to prescription drugs that are designed to regulate blood sugar. 

hormone and weight loss 2


5) Estrogen Dominance

Estrogen is an extremely important hormone when it comes to sexual reproductive development, especially in women. This is the hormone that plays a large role in the development of breasts, pubic hair, and hips. It also helps regulate women’s menstrual cycles. These are just a few ways estrogen benefits the body. In women, estrogen is mainly produced in the ovaries. This hormone is also produced by fat cells and the adrenal glands. Throughout a woman’s life, estrogen levels are constantly changing. Take menopause for example (a time when estrogen drops). During any change, it’s important to watch out for something called “estrogen dominance.” Estrogen dominance is a condition where a woman has deficient, normal, or excess estrogen, but has little or no progesterone to balance its effects on the body. To put it simply, estrogen levels are dominant to progesterone levels. One symptom of estrogen dominance is weight gain. 

What You Should Do:

Focus on your diet. Eat a lot of fresh vegetables and fiber-rich foods. Since estrogen is excreted through the bowels, it’s important to pass regular movements if you are estrogen dominant. If you don’t, estrogen will be reabsorbed. You may even want to try a liver detox since the organ works as a filtration system. 


6) Cortisol

When your body is put under stress it goes into a mode that’s referred to as “fight or flight.” When in this mode, the body produces the stress hormone “cortisol.” While this is beneficial in certain situations, prolonged stress leaves the body with elevated cortisol levels that reach an unhealthy point. Excess cortisol negatively impacts weight in a few ways:

Cravings – According to the American Psychological Association, nearly 40 percent of Americans report overeating or eating unhealthy foods as a result of stress. This is partly because cortisol increases cravings, especially for sweets and carbs. 

Fat Storage – Oh, the dreaded muffin top! High cortisol levels lead to a larger percentage of fat stored in the abdominal area. 

Muscle Breakdown – Your body’s muscles help burn fat and boost metabolism. Unfortunately, lack of exercise isn’t the only thing that leads to muscle breakdown. When your body’s cortisol levels rise, your body will breakdown muscle tissue for energy. This impacts your metabolism and can lead to a gain in fat. 

cravings

What You Should Do:

Between work, family, and everyday obligation, people are stressed to the max. While it may be easier said than done, if you want to lower your body’s cortisol levels then you have to chill out! Here are a few ways you can naturally de-stress:

  • Go for a walk outside
  • Exercise
  • Practice yoga
  • Meditate
  • Journal
  • Drink soothing teas
  • Eat stress-fighting foods
  • Take an Epsom salt bath (AKA detox bath)
  • Sleep

7) CCK

Cholecystokinin (CCK for short) is referred to as a “gut hormone” since it’s released into the intestines after you eat certain foods. Upon that release, CCK communicates with the central nervous system and works to stimulate slow digestion of fat and protein. By slowing the rate of digestion you will feel full for a longer period of time. Have you ever noticed that when you eat protein or a healthy fat food that it fills you up? That’s because of CCK!

In one study, researchers injected participants with a mixture of CCK and Leptin. They found that a single daily injection significantly enhanced weight loss. 

What You Should Do:

Make sure you are consuming enough protein and healthy fats. 

cck


8) Irisin

Irisin is often referred to as the “exercise hormone” since it’s more present is people who are physically active. This hormone was first detected in 2012 by researchers at Harvard Medical School. While some scientists questioned the true existence of this fat hormone, new research shows irisin is in fact real and capable of reprogramming the body’s fat cells to burn more energy rather than store it. Studies have found that when someone does regular aerobic exercise their irisin levels rise. It then turns white fat into brown fat, which is a huge positive when it comes to weight loss. That’s because brown fat continues to burn off calories even after someone finishes their workout. 

Along with weight loss, researchers said irisin can benefit brain health and slows down the aging process. 

What You Should Do:

It’s important to note that irisin levels don’t appear to increase after one workout session. Rather, you need to do regular aerobic exercises. If you feel like you don’t have time to go to the gym, don’t worry! There are plenty of exercises that you can do at home in under 10 minutes!

Top 9 Soothing Yoga Poses For Back Pain (+ Videos)

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Back pain is extremely common and the causes can be difficult to diagnose. Some major factors in today’s society include an increased obesity level in the Western world and the impact of the digital age, with people hunching over their desks at work or at home on their computer or smartphone. The good news is, there are ways to decrease and rid yourself of chronic or temporary back pain, by improving your posture and strengthening your back. And yoga is one of the best tools around to tackle the problem…

Try these yoga poses to relieve a sore back and strengthen core muscles to protect the back...

Causes Of Back Pain

There are a number of potential causes of back pain, and it is, unfortunately, a common issue. The back is a complex structure, made of bones, muscles, nerves and joints, which can make it difficult to pinpoint specific causes. Back pain may be a symptom of a muscle or ligament strain, which can be caused by repeated heavy lifting or a sudden movement that jolts a muscle or ligament in a way it shouldn’t. It might be caused by bending over for long periods, lifting, carrying, pushing or pulling heavy items, sporting injuries from overusing muscles, or sitting hunched over a desk or computer all day.

There are certain factors that can make some people more at risk than others of chronic back pain. Being overweight can put pressure on the spine, which can cause back pain, especially if you don’t have a strong core or strong back muscles to support the weight. Smoking may also cause problems if it leads to tissue damage, linked to an unhealthier lifestyle than the average non-smoker. The extra weight of carrying a baby around while pregnant places additional strain on the back, which can also cause back pain. Often this subsides after childbirth, but it can sometimes linger as a chronic problem in the long-term. Even being stressed or depressed can cause back pain, although it is not entirely understood scientifically how the two are related. The theory is that psychological and emotional factors cause some sort of physical change in the body that results in back pain.

Back pain

Causes Of Lower Back Pain

The lower back is particularly susceptible to weakness, pain and injuries. Mechanically speaking, this area is subjected to a lot of stress and strain, because it holds the weight of the upper body. The lower back is he bottom part of your spine, which is made up of more than 30 bones called vertebrae. These little bones are stacked on top of each other, separated with a disc between each bone, which is a spongy piece of cartilage. This acts as a shock absorber to stop the vertebrae from grinding on top of each other. However, these protective ‘sponges’ can wear away with age, which leads to degenerative disc disease. They can also tear and weaken, which can lead to a ‘slipped disc’ or ‘ruptured disc’. In this case, the center of the disc may bulge, which can cause it to press on sensitive nerves that are connected to the brain, resulting in excruciating pain. In some cases, a slipped disc in the lower back can put pressure on nerves that run down the spinal column, causing pain all the way down the buttocks and leg, which is called sciatica.

Lower back pain

There are a number of potential causes of lower back pain, including discs tearing, vertebral fractures caused by osteoporosis; spinal stenosis, which is usually caused by bone spurs as a result of osteoporosis; and scoliosis, which is an abnormal curvature of the spine. In some cases, lower back pain can be caused by diabetes or a pinched nerve. The cause of lower back pain can be difficult to diagnose for doctors, and it can be genetic.

How Posture Effects Back Pain

Maintaining an accurate, healthy posture helps your spine stay strong and stable. When you slouch or sit hunched over your desk at work, the muscles and ligaments in your back have to strain to keep you balanced, which can lead to back pain, and sometimes chronic back pain. Your back should have three natural, subtle curves – an inward or forward curve at the neck; an outward or backward curve around the upper back; and an inward curve around the lower back.

If you experience pain in your back, it could be the result of poor posture, and might be easily fixed if you spend some time training your body to stand and sit in a healthier position. 

Bad posture

Benefits Of Yoga For Back Pain

If you already suffer from back pain or a back injury, be sure to consult your doctor before practicing any yoga or exercise, whether at home or at a studio or fitness center.

Yoga can be extremely beneficial to people suffering from back pain or a weak back because it strengthens muscles in the back and core that protect and support the spine. It also improves posture, which takes pressure off the spine. If you already suffer from back pain, there are certain poses that are particularly beneficial in helping ease the pain, as well as strengthening the back and core muscles, and improving posture, to prevent or minimize the risk of future pain or injuries…

Cat-Cow Sequence

This is a good one to start with because it slowly and gently warms up and stretches the back and abs, loosening any tightness in the muscles.

Start in tabletop position on your mat. If your knees are sensitive, you can put a blanket or extra mat underneath them. Make sure your knees are directly underneath your hips, and hip-distant apart, and your hands are directly underneath your shoulders, shoulder-distance apart.

Cow pose

On an inhale, drop the belly down, arching the back and lifting your tailbone towards the sky. If you feel comfortable and balanced, you can also raise your face towards the sky, looking upwards to deepen the stretch. On an exhale, round the back, dropping the head and tailbone towards the ground. Repeat with your own breath for at least 5 breaths.

 Cat pose

Wide-Legged Forward Bend

This pose decompresses the spine, so it is a beneficial one to practice if you have a tight back. Have a yoga block in front of you, in case you need it. Start standing up with your legs wide in an upside-down ‘V’ shape, toes very slightly turned in towards each other, heels turned slightly out. Place your hands on your hips and lift your collarbone and chest upwards to lengthen your torso on an inhale. As you exhale, slowly fold forward, keeping your core strong and engaged, and your back straight. Once you are halfway down, release your hands from your hips and place them either on the firm block in front of you, or directly onto the mat. Keep your core and back strong and on each exhale, try to fold a little deeper, moving the crown of your head towards the ground.

Wide legged forward bend

Sphinx Pose

If you want to strengthen your back muscles, this is the perfect pose to start with. It uses your back muscles to lift your upper body, essentially working those back muscles in the way you work your abdominal muscles during crunches or sit-ups.

Start lying flat on your belly and then place your lower arms (elbows to hands) by your sides on the mat. Your elbows should be in nice and tight next to your shoulders. Try to lengthen your tailbone towards your heels and rotate your thighs outwards toward the mat, broadening the lower back. Use your back to lift your body upwards, straightening your upper arms. You shouldn’t put too much weight on your hands to lift up – they are just there to guide and support the pose.  You can either hold the pose for a few breaths, or practice it dynamically by lifting up on an inhale and gently releasing it on an exhale for a few rounds of breath.

Sphinx pose

Locust Pose/Bow Pose

If you are comfortable with sphinx, these are also back strengthening poses that are a bit more challenging. Locust pose is the next pose to move into and then if you master that, you can try bow pose, which requires a bit more flexibility along the entire body and is fantastic for posture.

For locust pose, start on your belly, with your hands either where they were for sphinx pose, or stretched out in front of you, or stretched back towards your legs. Exhale as much air out of your lungs as you can, and then on a deep inhale, lift your arms, upper body and legs up off the mat. The more you can lift up, the better, but don’t jerk or strain your back to do this. Take it nice and slow and lift a little higher on each inhale. You can rock forward and back to assist in the lift. Try to stay here for at least 3 long breaths.

Locust pose

For bow pose, start on your belly again and take hold of your ankles. Make sure your knees are not wider than hip-distance apart and when you lift, keep checking that they do not drift outwards. On an inhale, lift your head, chest and thighs up off the mat. Again you can gently rock front to back and try to lift a little more off the mat with every inhale, remembering to breathe as you hold the pose.

Bow pose

Child’s Pose

You should always practice child’s pose after locust or bow pose, because it releases the tightness in the back and relaxes the muscles, decompressing the spine. This is a very restorative pose that is great for relieving the back and neck.

Start in tabletop position with your wrists underneath your shoulders and knees underneath your hips. As you exhale, sit back onto your heels. Your torso should rest on your thighs, or in between them for wide-angle child’s pose. Make sure your arms are stretched out in front of you to create more space along the back and sides of your body and rest your forehead on the mat. You should feel a nice stretch along your back and between your shoulder blades. Stay here for a few breaths, allowing yourself to relax into the pose. You can then send your arms backwards, either side of your body to rest and relax your shoulders.

Child's pose

Extended Puppy Pose

This pose works the back muscles and spine while opening and stretching the hip muscles, psoas and sacrum at the same time, which ultimately helps support a strong, healthy back. It increases blood flow to the head and opens up blockages, increasing blood flow to the back. Extended puppy pose is a cross between child’s pose and downward facing dog.

Start in tabletop position again and then walk your hands forward, keeping your tailbone pointing up towards the sky. When you feel a stretch along your back and arms, you have gone far enough and you can rest in the pose for a few breaths. There should be a slight curve in your lower back. As you inhale, imagine the oxygen moving along your spine and torso, into your abdomen.

 Extended puppy pose

Bridge Pose

This is a particularly beneficial restorative yoga pose for the back – especially the lower back. Besides helping to strengthen lower back muscles, it encourages good posture and core control, as well as forcing the pelvis to practice balance, which supports the back. There are a few variations for this pose, depending on whether you are trying to strengthen the back, stretch the front of the body after practicing core work, or practicing a therapeutic pose for back pain.

Start lying on your back with your knees bent and feet planted on the ground, hip-distance apart. Make sure you can brush your heels with your fingertips. On an inhale, slowly and carefully lift your pelvis and lower back up towards the ceiling, pressing your hands into the mat. If you feel comfortable, you can lift yourself up higher, lifting your middle and upper back and tucking your shoulders underneath you, squeezing the shoulder blades together. Lift your collarbone towards the ceiling and clasp your hands underneath you or place your elbows on the ground and hands on your hips. Stay in this pose for at least 5 long, slow breaths, watching as your belly rises on an inhale and falls on an exhale.

Bridge pose

Plow Pose

This pose stretches the shoulders and back while stimulating digestion, improving oxygen flow to the lungs and reducing blood pressure. However, it can strain the back of your neck, so if your back pain is around the shoulders or neck area, you should consult your doctor or a yoga therapist or physiotherapist before practicing this pose. Similarly, it is quite a difficult pose, depending on individual flexibility and weight, so it’s important to only push yourself to a comfortable stretch – never force your feet to the ground.

Plow pose

If you do have serious back problems, a great alternative to this pose is simply lying on your back and hugging your knees into your chest, stretching along the back. If you do have a tight back that would benefit from plow pose, start on your back with your arms by your sides, hands pressed into the mat. Tighten your core and, on an inhale, lift your legs, lower back and middle back up towards the ceiling, catching your back with your hands firmly to support yourself. This is a shoulder stand, and, again, it may be enough for you. If not, you can move your legs over your head, slow and controlled, keeping your core strong and back straight to protect your spine. Keep moving your feet back until you feel a good stretch in the back and stay in that position for a few breaths – your feet may or may not reach the floor. When moving out of plow pose or shoulder stand, keep your core strong and engaged and move down slowly without rolling back down onto your back. Place your hands back onto the mat and slowly move one vertebrae of your back onto the mat at a time.

Universal Spinal Twist

This is another relaxing, restorative pose that reduces stiffness in the lower back and releases tension along the spine.

Start lying on your back with your arms out wide, palms facing up. Bend one knee, and slowly fold it over the other leg, allowing gravity to gently pull it down towards the ground. Make sure both shoulders stay connected with the mat, and turn your gaze in the opposite direction of your bent knee. Relax into the pose and feel the stretch along the side of your body and your lower back. Stay here for at least 5 breaths and then repeat on the other side.

universal spinal twist

If it’s your lower back that is causing you pain or discomfort, try this video sequence of yoga poses specifically targeted to the lower back…

https://www.youtube.com/watch?v=XeXz8fIZDCE

And if it’s your upper back, neck or shoulders that give you the most grief (especially for people who work at a desk all day), try this video sequence specifically targeted to those areas…

https://www.youtube.com/watch?v=Vlo5yzWM7po

 

Are Saturated Fats Bad? Get The Skinny On This Controversial Fat

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There is a lot of controversy surrounding saturated fats. So much so that today the average American has no idea what foods are truly “good” and which ones are “bad.” So what’s the deal? Are saturated fats bad for us? Well, for centuries, top health organizations and doctors told us they were. They told us to avoid this type of fat because consuming it could lead to heart disease. Then, of course, there is the fear that eating saturated fat will make us fat. Today, though, leading health care officials are debunking those beliefs.

Are saturated fats bad? It's been a debated question for decades. Find out what researchers say about saturated fats and the foods you should really avoid.

What Are Saturated Fats?

In general, fats are a macronutrient that our bodies need in order to function properly. As you probably already know, there are several different types of fats – some are considered “good” while others are labeled “bad.” The difference between fats lies in their molecular structure. To put it scientifically, saturated fats are molecules that have no double bonds between carbon molecules. Rather, they are saturated with hydrogen molecules.

From a non-scientific standpoint, saturated fats are typically solid at room temperature. They are commonly found in animal meats, butter, cream, cheese, milk, coconut oil, palm oil, and dark chocolate (just to name a few sources).

Saturated Fat Molecules

When Did Sat Fats Become The Enemy?

It all started back in 1953 when a man named Dr. Ancel Keys published a study that compared saturated fat intake to heart disease mortality. He had a theory called the “Diet-Heart Hypothesis.” He believed since saturated fats raised cholesterol, and high cholesterol levels increased a person’s chance of heart attack, consuming saturated fats must lead to heart attacks.

Keys went to several different countries to view diet trends and heart disease rates. He found a few that seemed to support his belief. However, he ignored data from upwards of 16 other countries that didn’t fit his theory. In fact, to date, there are a number of tribes around the world that are living proof his theory is incorrect. Despite Keys not having any hard science-backed evidence (he based his findings on assumptions/ observational data), his theory became a popular one. It was even backed by the American Heart Association and turned into public policy, as pointed out by journalist Nina Teicholz. Watch her fascinating TED Talk to find out more about Keys’ theory and why the government still insists that saturated fats are the enemy. This truly is a revealing video and I recommend watching it to the end.  

Let’s Talk Cholesterol

Here’s the thing about cholesterol – just like fats, not all cholesterol is created equal. There is Low-Density Lipoprotein (LDL) cholesterol, which is often referred to as “bad” cholesterol and linked to an increased risk of heart disease. Then there is High-Density Lipoprotein (HDL) cholesterol, which is known as “good” cholesterol and linked to a decreased risk of heart disease. Your body needs HDL cholesterol to function properly. In fact, having too low cholesterol levels has been linked to poor brain health, heart disease risk, hormone imbalance, and much more.

When researchers first noticed that consuming saturated fats raised cholesterol levels, they were referring to “total cholesterol,” which is somewhat of a skewed marker. You see, “total cholesterol” refers to both LDL and HDL. It’s important to note that saturated fats do contain good cholesterol. So when Dr. Keys created the “Diet-Heart Hypothesis,” he was actually including beneficial cholesterol in his findings.

But that’s not all.

New research shows that LDL cholesterol may not be that harmful all the time. Researchers have found that eating saturated fat can actually change the size of LDL particles from small and dense to large. This is very important because while small and dense particles can easily penetrate the arterial wall, become oxidized, and increase your risk of heart disease, large particles can’t. Since large LDL particles cannot easily penetrate the arterial wall, they are considered benign and don’t generally increase your risk of heart disease.

Cholesterol Blood Test

What Researchers Are Really Saying About Saturated Fats

Now that you know more about the cholesterol found in saturated fat, let’s take a look at a few studies.

In 2014, researchers looked at data from 76 different studies and more than half a million participants. Despite the large pool of people, they found absolutely no link between saturated fat consumption and heart disease.

A similar review was done in 2010 where researchers reviewed the findings from 21 different studies and nearly 350 thousand participants. They didn’t find a link between saturated fat intake and coronary heart disease, stroke, or cardiovascular disease.

Heart Health

In one 2011 study, researchers found that participants who replaced saturated fats with unsaturated fats experienced a reduced risk of cardiovascular events by 14 percent. There was no clear impact on death rates, though. These findings don’t prove that saturated fats are harmful or lead to cardiovascular events, rather, they simply show that unsaturated fats have a more protective effect.  

There are countless other studies that have been conducted on the relationship between saturated fats and cardio events. Researchers keep reaching the same conclusion — there really is no link. Despite all of these findings, though, the governments and federally funded health organizations are still telling people to lower their intake of saturated fats. They recommended people consume less than 10 percent of their daily calories from saturated fats, which many researchers argue is simply not enough. Well-respected doctor Joseph Mercola pointed out several healthy tribes around the world who eat diets filled with between 60-70 percent saturated fats. He also noted that human breast milk, which is extremely healthy for developing newborns, contains 54 percent saturated fat. 

So If Saturated Fat Isn’t The Real Problem, What Is?

Heart disease is the number one killer in the United States. With how prevalent it is now, it’s hard to believe that years ago it really wasn’t a common disease. So why the rise? 

Between our pasta, pizza, cookies, cake, and soda, today, the standard American diet is loaded with carbohydrates and sugar. According to researchers:

“Replacement of saturated fat by carbohydrates, particularly refined carbohydrates and added sugars, increases levels of triglyceride and small LDL particles and reduces high-density lipoprotein cholesterol.”

Sugar

The body reacts to carbohydrates much differently than it does to fats. Science shows a diet high in carbohydrates and sugar leads to heart disease, obesity, insulin resistance, inflammation, poor gut health, and a slew of other health problems.

It’s interesting to point out that since the low-fat guidelines were put into place, heart disease and diabetes have skyrocketed. 

Not All Fats Are Friendly

As I mentioned earlier, there are several different types of fat. We can break them down into four different categories. 

Saturated Fats – This is the type of fat we’ve been discussing. It’s typically solid at room temperature and is found in aminal meats, butter, cream, milk, cheese, and some tropical oils. While it’s been known as a “friendly fat” for decades, new research shows saturated fats aren’t harmful. 

Polyunsaturated Fats – These are your omega-3 fatty acids and omega-6 fatty acids. Omega-3 fats (found in fish and seeds) are extremely healthy and have been known to support heart health, improve mental health, and boost mood (among many other positive things). Omega-6 fats, on the other hand, are found in vegetable oils, such as corn oil, sunflower oil, and soybean oils. They are also used in commercial snack foods and salad dressings. While Omega-3 fats fight inflammation, Omega-6 can cause it. I don’t want to make it seem like you should never consume Omega-6 fats. In fact, Omega-6s do have a place in a healthy diet. They just have to be eaten in a healthy proportion to Omega-3s. Most experts agree the Omega 6:3 ratio should range from about 1:1 to 5:1. Unfortunately, though, the ratio of the current American diet ranges from about 10:1 to 15:1. This can lead to a slew of health problems such as cancer, heart disease, and inflammatory conditions like arthritis. 

Monounsaturated Fats – Olive oil is one of the most common monounsaturated fats. This type of fat is also called a “good” fat.

Trans Fats – Trans fats are the bad guys that you want to stay away from. They can negatively impact your body’s cells and are linked to health issues. Unlike the other fats mentioned on this list, trans fats aren’t natural. Rather, they are formed when hydrogen is added to vegetable oil during food processing in order to make it solidify. This process is known as hydrogenation and lengthens the shelf life of food.  

Tips To Keep Your Heart Healthy

Kick Sugar

 

  1. Ditch the processed foods that are loaded with carbohydrates/sugar. 
  2. Avoid artificial sweeteners.
  3. Eat plenty of fresh vegetables and some fruits. 
  4. Always go organic if possible.
  5. Limit unhealthy fats and focus on eating healthy fats/protein.
  6. Eat fermented foods that are rich in probiotics.
  7. Take a daily probiotic supplement. 
  8. Workout regularly. Just 30 minutes of cardio a day can make a huge difference!
  9. Work to repair your gut.
  10. Stay hydrated.

How To Check Your Cholesterol

Checking your cholesterol levels is easy. All you need to do is go for a basic blood test, which can be ordered by your doctor. If you need to check your levels regularly, there are also at-home kits that you can buy.

If you are 20 years or older and have not been diagnosed with cardiovascular disease, it’s recommended to have your cholesterol levels checked every four to six years. 

Always Think Of Your Own Body

Whenever you are making changes to your diet, it’s best to consult with your doctor first. While researchers call saturated fats harmless for the average person, not everyone’s body is the same. What works for one person may not work for another. Perhaps you are on a medication that doesn’t react well with fat. There are also certain medical disorders that require people to eat a low-fat diet. Always think of your own body and health status first. 

Top 8 Reasons You Should Eat Coconut Oil For Weight Loss

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If you’re looking to lose weight then I have some advice for you — add coconut oil to your regular diet. I know what you’re probably thinking: “How can coconut oil help me drop a pant size when it’s full of saturated fat?” While eating fat to lose weight may sound a bit strange at first, researchers say coconut oil is actually a weight loss friendly fat. That’s because it contains a unique combination of fatty acids that effectively boost the metabolism, burn up calories, blast belly fat, and keep you feeling full for longer. Find out why below!

If you're looking to lose weight then I have some advice for you -- add coconut oil to your regular diet. See the top 8 ways coconut oil benefits weight loss.

About The Fat In Coconut Oil

First, let’s address the fat in the coconut oil jar. In just one tablespoon of coconut oil, you’ll get 14 grams of fat, 12 grams of which are saturated fat. Years ago doctors and other health care professionals warned people to stay away from this type of fat, believing it could lead to obesity, heart disease, high cholesterol, and other health issues. Today, we know not all sat fats are created equal. According to researchers, the saturated fats found in coconut oil are mostly beneficial lauric acid, which is considered an extremely healthy medium-chain fatty acid (MCFA).

Before I go over the health benefits of medium-chain fatty acids, you should know that most common seed and vegetable oils (including olive oil) are comprised of long-chain fatty acids (LCFAs). LCFAs are difficult for the body to digest, are predominantly stored as fat in the body, and can increase LDL “bad” cholesterol levels. These are all horrible factors if you’re looking to lose weight and improve your health.

On the flip side, MCFAs are easily digested. They are also immediately converted into energy, which means they aren’t stored as fat. Plus, MCFAs help to stimulate the metabolism, which leads to weight loss. Don’t just take my word for it, though. Over the years, there have been several studies conducted on the effect MCFAs have on weight loss and researchers say the results are promising. In one study, rats were overfed with either LCFAs or MCFAs. After six weeks, researchers found the rats that were fed the MCFAs gained 20% less weight and 23% less body fat than the rats that ate LCFAs. This is great news for dieters. Based on the results of this study, along with a number of others, researchers believe MCFAs have the potential to fight human obesity.

coconut oil for weight loss 1


Coconut Oil Boosts Metabolism and Burns Calories 

Since coconut oil is digested differently than most other fats, it’s no wonder the body responds to it in a unique way. When you consume the thermogenic oil, medium-chain fatty acids are sent straight to the liver, where they are converted to energy. This means that coconut oil’s high-fat content isn’t left to circulate freely in the blood or get stored as extra body weight.

Numerous studies have found the MCFAs in coconut oil enhance energy expenditure, fat usage, and calorie burning. In one study conducted by the University of Geneva, researchers fed eight healthy young men between one to two tablespoons of MCFAs or LCFAs before meals. At the end of the study, researchers found the men who ate the MCFAs experienced an increase in energy expenditure by 5%, totaling a loss of about 120 calories per day.

In another study, 17 obese women were fed daily meals rich in either MCFAs or LCFAs. After 27-days, researchers found when the women replaced the fats they usually eat with MCFAs, they actually burned more calories.

calories


You May Experience a Natural Energy Boost

Let’s keep talking about calories. You probably know that in order to lose weight you need to burn more calories than you’re consuming. One of the best ways to do that is to get physical. Through activities like yoga, kettlebell swings, Zumba, P90X, Crossfit, or a number of other popular workouts, you can burn a ton of calories and watch the pounds melt right off. It all sounds great, but when it actually comes down to getting your booty off the couch and working out a lot of people just don’t have the energy. Many people either skip working out altogether or they don’t push themselves hard enough during a workout session to reap the weight loss benefits. This is where coconut oil may help!

In one study, researchers found consuming MCFAs can actually help increase energy and stamina. Over a six-week period, the researchers fed mice a diet rich in either MCFAs or LCFAs. Then, they had the mice swim in a current pool until they became too exhausted to continue. In the end, the group of mice that were fed MCFAs showed significantly greater endurance and were able to swim for a longer period of time. Imagine how many more calories you can burn if you pushed yourself just a little harder during every workout!

energy


 Controls Blood Sugar Levels

One reason coconut oil can naturally boost energy is because it can control blood sugar levels. While this is extremely important for anyone who battles with diabetes, blood sugar levels also have a direct impact on your ability to lose weight and keep it off. For many people, simply getting ahold of their blood glucose peaks and valleys is enough to do the trick and help stabilize their weight.


Coconut Oil Makes You Feel Full

Are you someone who is always hungry? An hour or two after you eat breakfast do you find yourself reaching for a snack? I’m sorry to be the bearer of bad news, but an extra snack here and there isn’t helping your weight loss efforts. Of course, I’m not suggesting you starve yourself until lunch. Rather, it’s time to re-evaluate your meals. Eating foods that are rich in protein, fiber, and healthy fats have been known to help keep your tummy feeling full for longer. 

If you enjoy eating oatmeal for breakfast then you are already getting a nice dose of fiber and protein. Next time, though, try stirring in a spoonful of coconut oil too. Not only will it boost the flavor, but it will also provide your body with MCFAs, which researchers say help curb mid-morning snacking. For example, in a two-week study, researchers looked at how eating MCFAs affected appetite. They fed six healthy men a diet high in MCFAs and found they immediately ate 256 fewer calories per day. So, as you can see, in the long run adding coconut oil to your meals can help you eat fewer calories throughout the course of a day.

If you don’t care for oatmeal, some other options are to add coconut oil to your morning cup of coffee or slather some on top of your eggs. You can even replace the butter on toast with coconut oil or add some to a smoothie. The possibilities are endless so get creative! 

smoothie


Coconut Oil Blasts Belly Fat

When you button your jeans does your stomach pour over, resembling a muffin top? Along with the uncomfortable feeling of a tire around your waist, belly fat is dangerous to your health. When your body holds onto fat in your mid-section it builds up in between your organs, like your stomach and intestines. This type of fat is called visceral fat, which has been linked to heart disease, cancer, and diabetes. While getting rid of belly fat can be challenging, researchers say coconut oil can help.

In one study, 40 women between the ages of 20-40 years old were given a daily soybean oil or coconut oil supplements. They also followed a low-calorie diet and walked 50 minutes a day. After 12 weeks both groups had lost weight. However, only the coconut oil group had experienced a decrease is belly fat. Women who ate the soybean oil actually had a mild increase in belly fat. This isn’t the only study that reached such findings. 

belly fat


Coconut Oil May Increase Thyroid Activity

The thyroid is a butterfly-shaped gland that’s located in your neck and releases hormones that control your metabolism. If you have a sluggish/underactive thyroid you may experience weight gain. Unfortunately, many of the oils that we cook with on a daily basis can negatively affect our thyroid health. According to Dr. Joseph Mercola, after someone consumes an oil that contains LCFA, it oxidizes quickly and becomes rancid in the body. This process can damage cells and put stress on the thyroid. That isn’t the case with coconut oil, though. Since coconut oil is more stable and doesn’t put stress on the thyroid, this super oil has even been compared to powerful antioxidants. 


Coconut Oil Improves Digestion

For decades, researchers have recognized the ease of digesting coconut oil. Like I mentioned above, this is because MCFA molecules are smaller than LCFAs and require less work to be broken down and digested. This means coconut oil puts less strain on the pancreas and entire digestive system. Additionally, coconut oil fights inflammation. For these two reasons, patients with Crohn’s disease, colitis, and other gastrointestinal issues have reported significant improvements in their digestive health after adding coconut to their diet.

While digestive issues are extremely uncomfortable, did you know that a sluggish digestive system has actually been linked to a tougher time losing weight? That’s mainly because your body won’t properly break down food and toxic waste will get stored in your intestines. Right now, the average American has pounds of stool trapped in their intestines and doesn’t even know. Additionally, when your digestive system isn’t working properly your intestines won’t be able to absorb all of the nutrients and minerals from the food you eat. This means nutrients that can stimulate weight loss may not be absorbed into the bloodstream. As you can see, improving your digestion is another way coconut oil can help you lose weight, feel lighter, and be healthier!

digestion


How Much Coconut Oil Should I Eat For Weight Loss?

While coconut oil offers the body many benefits, including weight and fat loss, it’s important to note you should consume it in moderation. Eating spoon after spoon of coconut oil in addition to other fats will likely leave you with undesirable results. Meaning, you may actually gain a few pounds. So, instead of just adding coconut oil to your existing diet, work to replace some of the fats you currently eat (like butter, olive oil, soybean oil, canola oil, etc) with coconut oil. 

So how much of it should you consume in a day to lose weight? According to Dr. Bruce Fife, who is a nutritionist, naturopathic physician, and author of the book “The Coconut Oil Miracle,” you should eat anywhere between one-three tablespoons of coconut oil a day to reap the health benefits. 


Should I Eat Coconut Oil When It’s Solid Or Liquid?

If you’ve never used coconut oil before then this question might confuse you. Here’s the deal – when coconut oil reaches 76 degrees Fahrenheit it melts to a liquid. So if you leave coconut oil on your countertop for a period of time, you may watch its form change. In the hot summer months, your tub of coconut oil will likely be soft and liquidy. In the cold winter months, however, it will be hard. The powerful nutrients in coconut oil remain in both forms. So whether it is liquid or solid, they are equally healthy. 


How To Choose a Coconut Oil

While it doesn’t matter whether you consume coconut oil in its liquid or solid state, if you want to reap the many health benefits then it is important to choose a high-quality oil. When shopping for coconut oil look for the following words: unrefined, extra virgin, and/or pure. This means no chemicals have been added to the oil and it hasn’t been bleached. Additionally, the oil isn’t exposed to high heat levels during the extraction process, like its refined counterpart. This is key since heat can kill off some of the good nutrients.

Just like with any real food, coconut oil does expire. With that said, coconut oil does last way longer than most fresh oils do. Unrefined coconut oil has a shelf life of more than a year.

The Causes of Candida Yeast Overgrowth + Natural Ways To Fight It

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I know we just met, but I’m going to ask you a very personal question: Have you ever had a yeast infection? Don’t be embarrassed. A lot of people get them. If you’re a woman, chances are you’ve suffered from the intense itching and white discharge associated with a vaginal yeast infection. Both women and men can also experience yeast overgrowth in the mouth (known as Oral Thrush), which can cause white lesions to form on the tongue and cheeks. Or maybe you’ve dealt with yeast overgrowth on the outside of your body, which can result in red, itchy rashes in the folds of your skin. No matter what type of yeast infection you’ve endured, it’s pretty fair to say that it was annoying and maybe even a little bit painful. Read on to find out why you get yeast infections, why they can be dangerous if left untreated, and how to naturally heal them.

Are you prone to yeast infections or oral thrush? Find out the causes of Candida overgrowth and how to naturally fight it!

 

The most common type of yeast infection found in the vagina, mouth, intestinal tract, and skin is caused by a fungus called Candida Albicans. Let me start by saying small amounts of Candida in the body is perfectly normal. In fact, very small amounts of yeast live inside your mouth and intestines on a regular basis. So there is candida yeast inside your body right now. Don’t worry, though, this is a good thing. When in proper levels, Candida actually benefits the body by aiding digestion and helping with nutrient absorption. The only time Candida is truly a problem is when it’s overproduced.

When the body produces too much Candida, you will begin to notice symptoms of a yeast infection (full list of symptoms below). While this may sound relatively harmless, think again.

If left untreated, Candida can spread to other parts of your body. It can break down your intestinal walls and penetrate the bloodstream. If that happens, toxic by-products will be able to enter into your body causing Leaky Gut Syndrome and a slew of other health problems. As you can see, it’s crucial to keep Candida yeast levels at bay.

7 Causes Of Candida Overgrowth

1) Poor Diet

Have you ever heard the phrase, “Standard American Diet (SAD)?” This refers to a diet that’s low in fiber and plant-based foods. It’s also high in unhealthy fats, complex carbohydrates (like sugar), and processed foods. SAD is linked to an increased risk of cancer, heart disease, stroke, digestive disorders, poor gut health, and yeast overgrowth.

Doctors say one of the main culprits is sugar. The sweet stuff many people love (and can actually become addicted to) feeds bad bacteria and Candida yeast, allowing it to grow and spread. It’s important to realize that Candida isn’t only fueled by milk chocolate bars and cupcakes. There are hidden sugars in just about all processed foods — from sauces to condiments, and even crackers! Plus, grains can contribute to Candida since the body breaks grains down into sugar.

poor diet


2) Diabetes

Now that you know sugar can feed Candida yeast, it may not come as a big surprise to you that people with diabetes (both Type 1 and Type 2) are more susceptible to an overgrowth/ yeast infections. Uncontrolled diabetes causes the level of glucose (AKA sugar) in saliva to increase, which creates a breeding ground for Candida.


3) Antibiotics

If you are someone who rushes to the doctor every time you get sick then chances are you take a lot of antibiotics. Doctors sure do love prescribing antibiotics, don’t they? Don’t get me wrong, sometimes they are needed to fight off stubborn infections. However, a lot of people use them as their first line of defense and such frequent antibiotic use can kill off too many friendly bacteria in your body. It’s that good bacteria that’s responsible for keeping Candida under control. So if you kill off too many of your beneficial bacteria, Candida may overproduce to an unhealthy level.

Before you turn to antibiotics, it’s always worth trying to heal your body the natural way. Eat plenty of nutrient-dense vegetables and lean proteins. Plus, make sure to stay hydrated and get enough rest. 

antibiotics


4) Alcohol

While a glass of red wine a night can provide some health benefit, consuming too much alcohol could lead to Candida overgrowth. Knocking back a few too many adult beverages can alter the environment of your gut microbiome by killing off your beneficial bacteria. This is similar to how antibiotics affect your gut microbiome. As I just mentioned, good bacteria helps keep Candida under control.


5) Oral Corticosteroids

Corticosteroids help reduce swelling, redness, itching, and allergic reactions. They are used to treat a number of different diseases, including asthma. Researchers now know that asthma patients who use oral corticosteroids are at a higher risk for Candida overgrowth and yeast infections in the mouth. In one study, researchers compared 143 asthmatic patients treated with inhaled steroids, 11 asthmatic patients not treated with inhaled steroids, and 86 healthy volunteers. They found a significantly greater amount of yeast in patients who used inhaled steroids.

If you use oral corticosteroids, it’s important to rinse/clean your mouth out after each use to help prevent Candida yeast overgrowth. Find out other ways you can naturally fight Candida below!

asthma


6) Cancer Treatments

While chemotherapy and radiation can kill cancer cells, these harsh treatments can also kill off the friendly bacteria that naturally fights Candida. According to a double-blind randomized study, one-third of cancer patients who were going through treatment had “invasive” candidiasis. Doctors say this can cause serious complications. If you are undergoing cancer treatment and begin noticing signs of Candida yeast, talk to your doctor about it immediately. 


7) Weakened Immune System

If you have a strong immune system then Candida yeast infections are rarely serious because the body will kick in and defend itself. However, if you have poor immunity then an infection can easily spread. In severe cases, the yeast can actually affect your blood, membrane lining the heart muscle, or membranes around the brain. Some people who suffer from a weakened immune system include:

  • Babies
  • Small children
  • The elderly
  • People diagnosed with an autoimmune disease
  • People diagnosed with HIV/AIDS

immune system


Signs of Candida Overgrowth 

While a yeast infection is a clear indicator of Candida yeast, it’s not the only one. Below is a list of various different signs of Candida overgrowth. They include:

  • Recurring vaginal yeast infections (itching and white discharge)
  • Rectal itching
  • Oral thrush (white tongue)
  • Skin and nail fungal infections (i.e. athlete’s foot or toenail fungus)
  • Skin issues like eczema, psoriasis, hives, and rashes
  • Bloating
  • Digestive issues such as constipation or diarrhea
  • Chronic fatigue
  • Brain fog
  • Autoimmune diseases
  • Mood swings
  • Sugar cravings
  • Sinus infections
  • Hormone imbalance

oral thrush

How Can You Tell For Sure?

If you are experiencing the warning signs of Candida overgrowth, talk to your doctor. Your primary care physician may want to get you tested. A blood test, urine test, or stool test can reveal if you do in fact have Candida overgrowth.


How to Naturally Fight Candida Overgrowth 

1) Eliminate The Bad Stuff In Your Diet

First things first, eliminate processed foods filled with refined carbohydrates and sugar. When you go food shopping, make sure to read ingredient labels very carefully. You may be surprised to find out the amount of sugar that’s hiding in some of your favorite foods. If you’re trying to fight off Candida, the best thing you can do is to avoid all processed/ boxed foods. That means, try to stick with whole foods that don’t require an ingredient label. Think about it — broccoli doesn’t need an ingredient label because it doesn’t have any ingredients! 

While shopping your grocery store’s perimeters (that’s where the healthy food is), keep in mind that most fruits are filled with sugar. While it’s natural sugar, it’s still sugar and could feed yeast. If you are struggling with Candida overgrowth, it’s best to eliminate fruits for a while.

Additionally, stop eating fried foods and drinking alcohol. 

2) Eat Organic Vegetables

Many vegetables have a detoxing effect on the body and can help control Candida. Check out this video for some ideas on what to eat during the first week of your Candida Diet:

https://www.youtube.com/watch?v=tSrVEQ8_tUc

3) Introduce Coconut Oil Into Your Diet

Coconut oil has powerful anti-bacteria, anti-fungal, and anti-microbial properties that help protect the body. One great way you can use coconut oil every day is through oil pulling. Simply put a spoonful of coconut oil into your mouth first thing in the morning, swish it around for 10-2o minutes, spit the oil into a garbage bag, and brush your teeth like normal. This will help “pull” bad bacteria or yeast out of your mouth (perfect for fighting against oral thrush)!

You can also cook with coconut oil, use it to replace butter, or eat it straight from the spoon!

4) Load Up On Garlic

Garlic has potent anti-fungal benefits that have been proven to fight Candida. Researchers say it’s all thanks to a phytonutrient called allicin. To reap the greatest benefit, enjoy your garlic raw. A few ways you can enjoy raw garlic include:

  • Add it straight to homemade salads
  • Put it in homemade dressings/sauces
  • Add it to guacamole 

5) Probiotics

Probiotics are the beneficial bacteria in our gut that help control Candida. They are found naturally in certain foods such as:

  • Live-cultured yogurt
  • Kefir
  • Kimchi
  • Sauerkraut
  • Pickles
  • Natto
  • Tempeh
  • Miso (miso soup)
  • Apple Cider Vinegar

If you aren’t a big fan of these foods, you can also get your daily dose of beneficial bacteria through a supplement. Probiotic supplements are becoming increasingly popular and are safe for everyone. They are even considered safe to take during pregnancy and while breastfeeding. Additionally, there are probiotic supplements on the market designed specifically for kids. 

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As with anything, it’s always best to talk to your doctor before starting a probiotic supplement. Since all probiotic supplements contain different bacteria strains that benefit various functions of the body, your doctor may even be able to recommend the perfect brand to fight Candida. 

6) Reduce Your Stress Level

Stress takes a major toll on the entire body, including your gut. When stress hormones are released into the body, good bacteria (the ones that control Candida) are attacked and killed. In one study by Ohio State University, researchers placed an aggressive mouse into a cage of docile mice. They then compared the gut bacteria of the stressed-out mice to a group of calm mice. They found the stressed mice had lower amounts of a particular (important) bacteria strain. 

I know that lowering your stress level is easier said than done. After all, you have bosses to please, kids to tend to, housework that needs to get done, and relationships to maintain. Plus, you probably commit to way more things than you have time for. While finding time to relax and de-stress can be difficult, it’s extremely important to start prioritizing your mental health. Take some time to meditate, go to the gym, walk outdoors, read a book, hang out with some friends, or relax in a detox bath. Whatever makes you happy, make sure to schedule it into your busy day. Remember – your health depends on it!

Top 10 Ways Your Body Benefits From Coconut Water

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Between coconut oil, coconut milk, and coconut water, it seems the world is going nuts for coconuts … and rightfully so! In general, coconut products are packed with powerful nutrients that benefit the body in many ways. As more and more research confirm their benefits, it seems more and more people are eager to stock up products made from this tropical fruit! Today, we’re going to focus on coconut water, a trendy and refreshing beverage you should definitely try.

Between coconut oil, coconut milk, and coconut water, people are going nuts for coconuts! See the top 8 coconut water benefits (+ how to add it to your diet)!


 

So What The Heck Is Coconut Water?!

Coconut water is a clear liquid that’s found inside a young, green coconut. Typically, coconut water is taken from a coconut that’s around five-seven months old. The younger the coconut, the more water it contains.

As a coconut matures, the liquid inside of it is replaced with coconut “meat.” That matured meat is then squeezed to create creamy coconut milk, a dairy alternative that’s also gaining a lot of popularity.

While coconut milk and coconut water may sound similar, they are very different in texture, taste, and nutritional value. While coconut milk is loaded with healthy fats and protein, coconut water is fat-free and contains very little protein. Despite that, it still packs a powerful nutritional punch. It’s approximately 46-calories per cup, has 10 grams of natural sugar, and contains plenty of vitamins and minerals that the body needs.

People in tropical countries have been cutting open young coconuts and drinking their water for centuries. While the drink has been used to treat health-related ailments for quite some time, today, researchers are confirming the claims. Below are the top 10 ways your body benefits from coconut water!


1) Perfect For Athlete’s Needing To Rehydrate

Coconut water is often referred to as “nature’s perfect sports drink” and a “life enhancer.” This is mainly because it’s high in calcium, potassium, and sodium. All three of the nutrients I just mentioned are powerful electrolytes, which the body needs to function properly. Athletes lose electrolytes through their sweat. You can also lose electrolytes if you don’t drink enough fluid and become dehydrated. To keep your body balanced, you need to replenish those electrolytes as soon as possible. One of the best ways to do that is to sip on coconut water.

rehydrate

Coconut water’s rehydrating benefits have been proven so powerful that in certain emergency situations, coconut water has actually been used intravenously. People in remote areas of the world have reported great success from using coconut water as a short-term IV hydration fluid. *Note: You shouldn’t attempt this at home. Instead, stick to drinking the coconut water.

In one 2002 study, researchers compared the hydrating benefits of water, coconut water, and standard sports beverages. They had eight participants exercise in the heat and then drink one of the three beverages. They found no difference in sodium levels, urine output, or fluid balance. However, participants reported significantly less nausea after drinking the coconut water, which allowed them to drink more of it. For this reason, researchers call coconut water the best option!

Additionally, doctors point out that coconut water is a much better choice than many sports drinks on the market today because it’s not full of refined sugar. Sports drinks, on the other hand, are loaded with sugar and other chemicals that have been linked to various health issues.


2) Boosts Energy

Fatigue is one of the main signs of electrolyte imbalance. So if you find yourself sluggish by noon and don’t have time for a nap, try sipping on some coconut water. Just one serving of coconut water in the afternoon could help put that pep back in your step. That’s right, with coconut water there’s no need to chug down a sugary Red Bull or 5-Hour Energy shot! Plus, along with cutting back on sugar and other chemicals, coconut water won’t give you the jitters like energy drinks often do.


3) Reduces Muscle Tension

Coconut water is rich in both calcium and magnesium, two electrolytes that have been shown to relax muscles throughout the entire body. This is just another reason it’s the perfect beverage for athletes. Along with relaxing your leg muscles after a long run or arm muscles after an intense iron-pumping session, though, these nutrients can help soothe the muscles around your heart.

muscle tension


4) May Support Heart Health

We heart coconut water and coconut water loves our heart! Since this popular tropical drink is rich in electrolytes, it’s also been shown to support heart health. Researchers say one way it does this is by lowering cholesterol and triglycerides.

Cholesterol and Triglycerides

One group of researchers conducted multiple studies on rats. Once they found evidence that consuming coconut water could lower both cholesterol and triglycerides, they decided to do a longer study that compared the refreshing drink to powerful statin drugs. After 45 days of the rats eating a diet high in fat and cholesterol, the researchers found similar effects between coconut water and the drugs. For this reason, researchers say coconut water has lipid-lowering effects.

May Reduce Blood Pressure

In a 2005 study, researchers divided 28 people with hypertension into four groups. They were either given plain water, coconut water, mauby, or a combination of all three. At the end of the study, the group that saw the most significant decrease in blood pressure was the coconut water group. Their systolic blood pressure was 71 percent lower and their diastolic blood pressure was 29 percent lower than those who drank plain water. Researchers attribute this effect to the drink’s high potassium levels. According to the American Heart Association, potassium can help control blood pressure because it lessens the effects of sodium.

heart health

May Reduce Heart Attack Risk

Given the fact that coconut water can help to lower cholesterol, triglycerides, and blood pressure, you probably assumed that it could potentially decrease the risk of heart disease, stroke, and heart attack. Researchers have done studies on rats and the findings are promising. Additionally, researchers say giving coconut water to rats recovering from a heart attack helps speed up the recovery process.


5) May Help Prevent Kidney Stones

If you’ve ever had kidney stones then you know how painful they can be. They can cause abdominal pain and serious discomfort when trying to urinate. Kidney stones are hard deposits made of minerals and other compounds that stick together in concentrated urine. While drinking regular water can help pass kidney stones (and prevent future ones from forming), coconut water is said to be even more beneficial.

In one study, rats were divided into three groups and fed either a standard rat diet, regular water mixed with ethylene glycol, or coconut water. Researchers found the coconut water helped break up the kidney stones, reducing the number of crystals found in the rat’s urine.

kidney stones


6) May Help Fight Diabetes

If you or someone you know is diagnosed with diabetes then you may want to stock up on coconut water. While more research is needed, so far, studies on diabetic animals show the drink could improve blood sugar levels.

In several studies where diabetic rats were fed coconut water, researchers found they had an easier time managing their diabetes. In one study, researchers attributed this effect to L-arginine, an amino acid found in coconut water. L-arginine helps improve insulin sensitivity.

Additionally, coconut water is a good source of magnesium, which is also said to improve insulin sensitivity as well as lower blood sugar levels in people with Type 2 Diabetes.


7) Helps Fight Free Radicals

Without getting too scientific, free radicals are molecules that form in the body during metabolism (when food is converted into energy). When there are too many free radicals, the body is put under oxidated stress. This can damage cells and lead to disease. One way to fight free radicals is by eating antioxidant-rich foods. That’s because antioxidants are molecules that can interact with free radicals and modify their reaction so they aren’t harmful. Since coconut water contains antioxidants, researchers say the tropical drink can even help keep your body functioning properly at the cellular level.


8) May Improve Digestion

One of the main causes of constipation is dehydration. If your body doesn’t have enough water then your stool will become hard and difficult to pass. Staying hydrated helps keep your intestines smooth and flexible. It also helps keep the food you eat moving through your intestines, and ultimately allows food waste to exit the body. While doctors say drinking 8-16 oz of regular water every two hours can help beat constipation, coconut water is another great option. 

digestion


9) May Fight Migraines 

Migraines are another sign of dehydration. Rather than reaching for regular water to rehydrate, though, sip on magnesium-rich coconut water. Magnesium has been known to fight headaches and migraines. 


10) Helps Relieve Hangovers

While grabbing drinks with some friends can be fun, the next-day hangover certainly isn’t! To help relieve your pounding headache, reach for some coconut water. The electrolytes will quickly help to rehydrate your body. Plus, the antioxidants will help fight any oxidated stress caused by the alcohol. 


How To Choose The Best Coconut Water

With the recent popularity of coconut water, bottles of the tropical drink are popping up in grocery stores around the world. In fact, you can find them in just about any health food store or regular grocery store. They’re even sold in Walmart and Target! With so many different options available to us, picking out the “healthiest” brand can be difficult. Here are a few tips to help you pick out the best one:

  • Read the ingredient label carefully to make sure there aren’t any added sugars.
  • Go organic
  • Choose plain, unflavored coconut water (there will be a slightly nutty flavor as is)
  • Make sure it has no more than 50 calories per serving

The Best Option

coconut water

If you’re looking for convenience then bottled coconut water is just fine. However, if you really want to reap the health benefits (and feel like you’re on an island getaway), then opt for a fresh, green coconut! This will assure you are drinking coconut water with no added sugars or preservatives. Fresh coconut water also hasn’t been pasteurized, making it, hands down, the healthiest option. Many health food stores sell fresh coconuts in their refrigerated section. They usually keep for about 3-5 days.

How To Add Coconut Water To Your Diet

  • Smoothies
  • Ice (make ice cubes from coconut water rather than regular H2O)
  • Popsicles
  • Soups
  • Tea
  • Oatmeal (cook your morning oats in coconut water)
  • Steam veggies in coconut water

Happy sipping!

Are GMOs Really Toxic, Or Are They Safer Than We Think?

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The debate surrounding genetically modified organisms (GMO) is an impassioned one. This high-tech food production method, which occurs when genes are modified by scientists, is the topic of heated discussion, and there is a significant amount of research already conducted, and currently being conducted, attempting to prove and disprove its safety. Those in favor of GMO argue that the science benefits the agriculture industry, markets and even the nutritional value of food in some cases, while those against argue that eating genetically modified food is dangerous, unnecessary, and potentially harmful to human health. Despite the significant controversy that surrounds this farming practice, GMOs are found in more than 70 per cent of processed food in the US, and often without labels to specify that fact..

The evidence behind the highly controversial science of GMO...

What Is GMO?

Also known as ‘genetic engineering’, genetic modification involves the technologically-advanced science of extracting genes from the DNA of one species and artificially implanting them into another species. This allows farmers to guarantee desirable traits in their food crops and livestock. For example, scientists are testing GMO options to make tomatoes more resilient to freezing temperatures. One experiment that was conducted by scientists was to insert an antifreeze gene from a winter flounder, which can live in freezing waters, into tomatoes to increase their tolerance to frost. This genetically modified tomato is not commercially available, but is an example of the kind of research being conducted into revolutionizing the agriculture industry.

GMO lab

Genetic modification is a significant step up from ‘selective breeding’, which has existed for thousands of years. This modern biotechnology is more efficient and effective than previous breeding methods, enabling seed developers to add genes from other organisms into crops, directly modifying the product’s genome. Using genetic modification like this, scientists can produce new varieties of plants and animals with certain qualities, which in some cases, means they can eliminate the use of chemical pesticides. For example, if a crop is being destroyed by a certain insect, scientists can add a particular gene that acts as a repellent for that insect. Genetic engineering has allowed farmers to deal with common problems they are confronted with, such as increasing wheat’s resistance to drought, and allowing maize to survive pesticides. Some GM crops can even produce higher yields than natural crops. However, on the other side of the fence, it is argued that genetic modification has increased the use of pesticides because scientists are able to make the food resilient to the chemicals.

GMO crops

What Are The Major Concerns?

The biggest question people are asking is whether GM foods will have a negative impact on human health and the environment. The human health aspect stems from the changes to the nutritional content of foods, allergy responses, toxicity, organ damage and gene transfer. These questions have been addressed over a number of years through in-depth research conducted by different independent groups around the world. As a result, the American Medical Association and World Health Organization have both concluded that GM foods are safe for consumers. But there are plenty of unanswered questions in relation to large-scale genetic medication and GMO agriculture. According to some scientists, there are potential environmental concerns regarding the impact and sustainability of GMO farming, while supporters say it could have a positive effect on the environment. And so, the battle rages on…

Genetically engineered food

Understanding Genetics, Evolution And Selective Breeding

To understand genetic modification, you should first get your head around genetics, evolution and the millennia-old practice of selective breeding.

Genetics is the field name of the scientific study of genes, heredity and inherited characteristics. Genes are made up of DNA and act as instructions to make living organisms. All living plants and animals inherit genes from their ancestors, and these genes tell cells what to do, which results in the appearance and function of the product. However, genes are prone to mutation, which is one of the reasons everything has a unique physical feature, even if it is very minor.

What are GMOs?

Evolution refers to the historical occurrence of change in species over many generations. The genetic makeup of individuals causes the evolutionary changes, even within the same species. This is usually a very slow process and is influenced by certain environmental conditions. Natural selection is an example of evolutionary adaptations, and it is a very simple one. It refers to the rates of reproduction and mortality, with those best suited to their environment surviving and reproducing more successfully than organisms that are not as well suited. As a result, after several generations, the better-adapted organisms are the dominant ones, filtering out the less suited ones, known in layman’s terms as ‘survival of the fittest’.

Selective breeding has been around for thousands of years, and is a much faster process than evolution. Domesticated plants and animals have been selectively bred by humans to produce better, more desirable products. For example, cows have been selectively bred to produce more milk, apple trees to produce larger fruit, and wheat to be more resilient to disease. Despite the human interference, the principles of the breeding are still technically natural, because foreign DNA is not being inserted into the organisms. That is where GMO differs…

https://www.youtube.com/watch?v=JMPE5wlB3Zk

The Claims About GMO

Genetic modification has been the subject of heated debate in recent decades, and as a result, there are a number of myths mixed in with the truths.

GMO foods are all around us, and are basically impossible to avoid if you shop at supermarkets and eat a balanced diet. What’s more, producers do not have to label genetic modification in food, so if you do want to avoid it, it is extremely difficult.

GMO food

There are a number of claims that suggest GMO food is not safe, with discussions focusing around four major areas of concern. These are ethical concerns, socio-economic issues, environmental impact, and human health. The first issue anti-GMO campaigners have raised is the idea that the technology is ‘too new for us to know if it is dangerous’. This may have some slim merit, however, genetically engineered plants became commercially available more than 20 years ago, and they had been tested in labs for a decade before that. Since then, more than 1,700 peer-reviewed safety studies have been conducted and published. Five of those were in-depth reports from the National Research Council, focusing on human health and the environment. And the current science on GMO food is that it is no more or less dangerous than conventional crops.

Traditional farming

Next in line is the claim that it is not worth the risk because there are other ways to feed the world without GMOs. While this advanced farming technology isn’t about to solve the world’s food problems, it does have the potential to significantly increase crop production and security at a time when climate change and population growth threaten food supplies.

And probably the most worrying claim is, ‘GMO’s cause health problems, including allergies and cancer’. This claim comes from the idea that hazardous proteins like allergens and toxins are added to food during the genetic engineering process, which is a legitimate concern. It is, theoretically, possible for a new gene to express a protein that can incite an immune response. However, because of this risk, biotech companies perform extensive allergy and toxicity tests. The downside is, this sort of testing is voluntary, but if they are not conducted, the FDA can block the products.

Genetic modification

GM Food And Nutrition

For people searching for a healthy lifestyle and eating natural whole foods, the idea of genetically modified food can be very off-putting. This is understandable, but when looking purely from a scientific nutritional point-of-view, the technology can actually improve the nutritional profile of food. This means it has the potential to assist in reducing the rates of malnutrition around the globe where certain nutrients are lacking. For example, golden rice has beta-carotene added to it, providing a dose of vitamin A, which is lacking in many diets.

Golden rice

While people in first world countries can readily purchase and consume safe, healthy food, micronutrient malnutrition is quite widespread in poorer countries. This affects more than 50 per cent of the population in the developing world, which is why GMO is being touted as a possible solution, or part-solution, to the problem. Transgenic methods, such as bio-fortification, which involves increasing a crop’s nutritional value through genetic engineering, is considered a potentially low-cost solution. However, this option and the current products under review have not been fully tested or approved yet.

There is one major cause of concern related to certain GMO crops, and that is the use of the herbicide glyphosate (roundup), which may be harmful to human health. GM crops that have been developed to be herbicide-resistant and sprayed with this herbicide have the potential to cause adverse effects, according to research. A further study of rats found that GMO corn sprayed with roundup caused cancerous tumors, potentially resulting from the toxic effects of the herbicide, or the genetic modification. The research was heavily criticized and was later retracted, but then republished in a different journal.

Herbicides

So, Are They Safe?

Over the course of a decade, between 2003 and 2013, more than 1,000 studies concluded that human health and the environment were not in any danger from the development or consumption of genetically engineered crops and food. Among the evidence compilation was a meta study of 50 research projects compiled by the European Commission. It concluded that the ‘use of biotechnology and of GE plants per se does not imply higher risks than classical breeding methods or production technologies’.

The reality is, GMO foods cannot be labeled as ‘healthy’ or ‘unhealthy’ at this stage. The health of them depends entirely on every individual genetically modified crop. However, the risks associated with genetically modified food are scientifically considered to be very low. They are not considered to be any riskier than selective breeding. Despite the fact that there is no evidence to date suggesting GMOs are harmful to humans, the controversy surrounding them continues. This may stem partially from a mistrust of biotech companies, and is not totally unwarranted. There are many scientific studies on the safety of GM food that pose potential conflicts of interest. However, there are also many independent studies that have been conducted, concluding the same thing.

Are GMOs toxic?

Take Home Message

There is no current evidence to suggest that genetically modified food is harmful to human health. As far as nutrition and science is concerned, you have to look at the available evidence at the time. This, of course, may change over time, but at the moment, GMO food is considered safe to eat. The biggest question mark looming over this modern agricultural practice is the use of the herbicide, roundup. Some GMO crops have been bred to resist the effects of herbicides and pesticides, and when they are sprayed with roundup, they may have a toxic effect on human health when consumed. This is still the subject of heated debate, as is the science of genetic engineering. However, there is no reliable evidence that GMO food is harmful or toxic to human health.


5 Different Types of Salt and How They Affect Health

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To salt or not to salt … that is the question! For years, doctors and government regulators alike have been telling us to reduce our salt intake for health reasons. They say a high-salt diet could lead to high blood pressure, heart disease, stroke, and even death. But is this true? Is salt really the enemy? While there is still a debate on this topic, research shows the white stuff we use to flavor our food isn’t quite the evil it’s made out to be. Well, if you’re consuming the right type that is!

To salt or not to salt ... that is the question! See the top 5 different types of salt and how they affect health.

What is Salt?

For decades, researchers have been studying salt and its impact on the human body. Before we go any farther, it’s important to understand what salt is.

Salt is a crystalline mineral that’s made from sodium and chlorine (NaCl). These two elements are essential for life. We cannot live without them because they contribute to numerous critical biological processes, including:

  • Regulating the amount of water that’s in and around your cells
  • Carrying nutrients into and out of your cells
  • Helping the brain function
  • Helping the nerves send out electrical impulses
  • Aiding digestion and metabolism
  • Supporting adrenal function
  • Maintaining and regulating blood pressure

You may be wondering, if the elements that make up salt are so important for our health then why does salt have such a bad reputation? What a lot of people don’t realize is there’s a huge difference between natural salt and the refined stuff we usually eat. 

5 Types of Salt and How They Affect Health

There are a large variety of salts on the market ranging in color, texture, taste, and nutritional value. Today, we are going to focus on five of the most commonly used and talked about salts: refined table salt, sea salt, kosher salt, pink Himalayan salt, and Celtic sea salt. 


Refined Salt

Refined salt, also referred to as table salt or cooking salt, is originally produced from either salt mines or evaporated ocean water. I’d like to take a minute and add a quick note here to make you aware, that when you see the word refined on a label of any food, a red flag should go up. That one little word is telling you that the food has been processed. When a food has been refined (processed) it has been altered from its original state. So, as in the case of the refined salt, what started out as a beneficial mineral, is quickly transformed into an altered state. It’s been chemically cleaned and stripped of natural healing minerals which in the end reduces its initial natural nutrients.  

refined salt

Here’s what happens: Before refined salt hits the shelves of your local grocery store, it’s dried in high heat above 1,200 degrees Fahrenheit. That excessive heat alters the natural chemical structure of the salt. To make matters worse, during the drying process, manufacturers add anti-caking agents so the end product will pour and flow freely. Dr. Joesph Mercola says these anti-caking agents are “dangerous chemicals like ferrocyanide and aluminosilicate.” 

Along with anti-caking agents, iodine is also added to refined salt. Why? In the United States, it started in 1924. At that time many people were experiencing iodine deficiencies, which can lead to goiters (enlarged thyroid) and thyroid disease. Today, though, it is easier and recommended to get iodine from whole foods, like saltwater fish and dairy. 

Overall, table salt is not pure. Rather, it’s 97.5 percent sodium chloride and 2.5 percent chemicals.

Consuming too much of this type of salt can cause excess fluid in your body tissues and lead to various health issues. Despite table salt having little in common with natural salt, this is the type most people use to flavor their homecooked food and most food manufacturing companies dump into their packaged products. Even sweet foods that don’t taste salty are loaded with refined salt and sodium. Manufacturers use it to preserve foods (extending their shelf life) and enhance flavor. Unfortunately, more than 75 percent of sodium in the average American’s diet is coming from processed foods. So even if you don’t think you’re eating refined salt, you probably are. 

Without debate, there is far too much sodium in packaged foods. Aside from the high sodium content, though, it’s best to stay away from processed, packaged foods altogether. That’s because, along with salt, they are loaded with high fructose corn syrup and other dangerous food additives that can be detrimental to health. 

salt in processed foods


Sea Salt

If you’ve ever had sea salt then you know there is a huge texture difference when compared to traditional table salt. Sea salt is often less ground, meaning the salt flakes are larger. This type of salt is made by evaporating seawater and usually contains some amount of trace minerals like potassium, iron, and zinc. While sea salt is definitely a better choice than refined table salt, it’s still not the best. That’s because of the pollutants in our oceans. Our oceans have become a dumping grounds for toxic poisons like mercury and much more. Just like pollution has affected our fish supply, sea salt can also contain trace amounts of heavy metals, like lead and mercury. 

sea salt


Kosher Salt

Kosher salt was originally used for Jewish religious purposes. It was used to remove blood from the surface of meat, making the meat Kosher. This type of salt has a flaky, coarse structure that easily draws out the blood. While Kosher salt is similar to table salt because they both originate from either underground mine deposits or evaporated seawater, the two salts are not the same. Aside from the larger grains and different texture, Kosher salt is not iodized and usually doesn’t contain anti-caking agents. If manufacturers do add anti-caking agents to Kosher salt, though, it is in much smaller amounts than compared to table salt. 

kosher salt


Pink Himalayan Salt

Pink Himalayan salt derives from the mountains of the Himalayas. It’s called the purest salt on earth because it’s said to be uncontaminated with modern day toxins or pollutants. Another benefit of Himalayan salt is it contains lower amounts of sodium than table salt. Plus, it also contains small amounts of minerals such as iron, potassium, magnesium, and calcium. In fact, 16 percent of Himalayan salt are naturally occurring trace minerals. It’s only 84 percent sodium chloride (compare that to table salt, which is 97.5 percent sodium chloride).

Doctors say regular consumption of pink Himalayan salt can help balance electrolytes, balance the body’s pH level, support nutrient absorption, and eliminate toxins. Aside from the health benefits, this type of salt is a bit coarser and offers a strong flavor. A little goes a long way in terms of pleasing your taste buds!

Himalayan salt


Celtic Salt

Celtic sea salt originates from Brittany, France near the Celtic Sea. It has a grayish hue and retains its moisture. So no matter how you store this type of salt, it will always be moist to the touch. 

Despite the texture difference, many health experts compare Celtic salt to pink Himalayan salt because of it’s nutritional content. Celtic salt also contains a variety of trace minerals and is lower in sodium than regular table salt. In fact, studies show Celtic salt has the least amount of sodium than any of the other salts mentioned on this list. It also has the highest amount of certain key minerals, such as calcium and magnesium.

With similar nutrients, it may not come as a surprise that Celtic salt is slated to offer the same health benefits as Himalayan salt. 

Celtic Sea Salt


So Which Salt Is The Healthiest?

Your best best is to stick with pink Himalayan salt and Celtic sea salt. They are both pure, contain the lowest amount of sodium, and have the highest amount of trace minerals. 


Don’t Fear Salt

If you are someone who fears salt, it’s time to change your mindset. At the beginning of this article, I mentioned how doctors and government regulators alike have been telling us to reduce our salt intake in fear it could lead to heart disease. The United States Department of Agriculture (USDA) says people shouldn’t consume more than 2,300 mg of sodium per day (that’s about one teaspoon).  The American Heart Association (AHA) recommends cutting back even more, to no more than 1500 mg per day. It’s estimated that more than 90 percent of U.S. adults consume a lot more than the recommendation, though. While you should definitely reduce your intake of refined ‘fake’ salt, a great deal of research shows absolutely no connection between pure salt and heart disease. In fact, scientific research hasn’t shown any evidence that eating a low-salt diet prevents heart attacks, stroke, or death. On the contrary, many studies actually show the opposite — that eating too little salt can be harmful.

Find out more about the war on salt in this great video by Dr. Joesph Mercola: 

 

Let’s say you avoid processed foods altogether and nourish your body with organic fruits, vegetables, lean protein, nuts, seeds, and legumes. Chances are you are going to reach for the salt shaker to give your food some flavor. Don’t feel guilty. Sprinkling your food with a little pure salt is completely fine and can even offer you a few extra nutrients. 

With that said, it’s important to note that everyone’s body is unique and reacts to things differently. If you have any high blood pressure, heart complications, other health concerns, or are taking medications then it’s always best to talk to your doctor before altering your salt intake. 

Top 6 Reasons To Add Bone Broth To Your Diet (+ Recipes)

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Think back to when you were a little kid, sick in bed with a runny nose and fever. Did your parents or grandparents ever make you hot soup? Chances are the answer is yes. In fact, they probably made you bowl after bowl of hot chicken soup because they told you it would help make you feel better. I know mine did! Now, here’s another question for you: Did the soup actually help to speed up the recovery process? According to numerous scientific studies, it did!

Bone broth is simply homemade stock made from boiling and simmering animal bones/ligaments. See the top 6 reasons to add bone broth to your diet. Plus, recipes!


 

What The Heck Is Bone Broth?!

Bone broth is simply homemade stock made from boiling and simmering animal bones/ligaments. You can use just about any animal’s bones to create bone broth — from chicken to turkey, beef, pork, lamb, or fish. You can even use a variety of organic, grass-fed animal bones. To bump up the nutritional value even more, a lot of people like to add spices and vegetables to their stock. I’ll talk more about this below!

Why Is Bone Broth So Healthy?

When you allow the animal bones to boil and simmer in water for eight or more hours, powerful nutrients are released from the bones and leach into the water. Some of those nutrients include beneficial calcium, magnesium, phosphorus, amino acids, and trace minerals. Bone broth is also rich in chondroitin sulfates, glucosamine, collagen, and gelatin.

Throughout this article, you will hear me put a lot of emphasis on collagen and gelatin. To put it simply, uncooked animal bones are one of the best sources of collagen in the world. When the bones simmer in water, that collagen turns into gelatin. These very important nutrients act as “glue” in the body and are one of the main reasons bone broth is so healing. So, the more gelatinous a broth is, the more nourishing it will be. If you make bone broth and notice it gets jiggly after being refrigerated, don’t freak out. It’s actually a sign that your stock (or bone broth) is made well.

While some bones offer more gelatin than others (like chicken’s feet, pig’s feet, and joint bones), other bones offer other benefits. For example, shank and leg bones are known to be rich in bone marrow, which is also essential for the human body.

Overall, to create the healthiest stock that you possibly can, you’ll want to use a mixture of animal bones. Ideally, you would use the entire organic chicken carcass or all of the bones and cartilage from a wild-caught fish.

beef bone broth

Please note: You can’t achieve the amazing bone broth health benefits from the fake soups you get at the grocery store.

While today’s processed, canned soups are certainly convenient and taste pretty good, it’s important to stress they do very little to improve your health. Rather, they are chock full of sodium and other food additives — such as monosodium glutamate (MSG) — that you’re better off avoiding. If you want real bone broth that offers your body real benefits then you are going to have to bust out the crockpot and make it yourself at home. Trust me, it’s worth the small effort.

Top 6 Health Benefits of Bone Broth

1) Heals Leaky Gut

The famous Greek physician Hippocrates once said, “All disease begins in the gut.” Now, centuries later, it turns out he was right. Doctors, scientists, and researchers alike are starting to realize how powerful the gut truly is. It’s been linked to just about every function in the human body. From digestive health to immunity, mood, mental health, weight, and even skin condition. As you can tell, it’s very important to keep a happy and healthy gut. Health officials (from Hippocrates to new-day doctors) say one way you can do that is to add bone broth to your regular diet.

Since bone broth contains gelatin, it can help tighten the pores in your digestive tract. If the pores in your intestinal lining widen, harmful substances (such as harmful bacteria, toxins, and undigested food particles) can literally “leak” into the bloodstream and cause serious health issues. This condition is called “Leaky Gut Syndrome.” Check out the following diagram to help you visualize Leaky Gut Syndrome:

Bone broth for leaky gut

Bone broth is also easy to digest, extremely soothing on the digestive tract, and can help fight inflammation in the intestines. For these reasons, broth is a foundational component of the Gut and Psychology Syndrome (GAPS) diet. The GAPS diet is designed to help relieve people suffering from various digestive disorders, such as Leaky Gut Syndrome, Inflammatory Bowel Disease (IBD), and autoimmune diseases.


2) Reduces Joint Pain & Builds Strong Bones

Whether your joints are aching from the loss of cartilage over the years or you’re suffering from arthritis, bone broth may be able to ease some of your pain. Again, this is because of the rich amounts of collagen and gelatin found in bone broth. Researchers say the gelatin in bone broth is absorbed into the body and then acts like a soft cushion between bones. This helps bones move and glide without painful friction. Gelatin also provides the body with essential nutrients to build and maintain strong bones. When a person’s bones are strong they can help relieve pressure off of aging joints.

bone broth for bone health


3) Fights The Common Cold/ Flu

This one may come as no surprise. Since bone broth is full of various vitamins and minerals, drinking it can definitely give your immune system a good boost. As you probably know, a strong immune system is crucial for warding off sicknesses, such as the common cold and flu.

Along with fighting off harmful bacteria and viruses in the body, chicken bone broth contains cysteine, a natural amino acid that can thin the mucus in your lungs. By thinning your mucus, it makes it easier to expel. Speaking of decongestion, if you are drinking bone broth to help fight off a cold, doctors recommend making your stock hot and spicy. The spices will trigger the release of fluids in your lungs, throat, and mouth, which will help thin down mucus so it’s easier to expel. You can achieve this effect by adding pepper to your bone broth.

bone broth to boost immunity


4) May Promote a Better Night’s Sleep

We here it over and over again — how we aren’t getting enough sleep. We’re supposed to catch about seven to nine hours of zzz’s every night, but many of us don’t get anywhere near that. After a long day filled with bosses, kids, relationships, and other responsibilities, a lot of people are just too wired to turn in at night. Some people get caught up watching their favorite shows and binge-watching Netflix so they don’t turn off the lights and shut their eyes. Others are too caught up on social media and what’s going on online. Whatever the case may be, people are not prioritizing sleep and that needs to change. 

While hot detox baths and reading a good book can certainly get you in the sleeping mood, you can also try sipping on a cup of bone broth. Researchers say the amino acid Glycine found in bone broth has a calming effect that promotes a better night’s sleep. Several studies have looked into the sleep-promoting benefits of bone broth and they seem promising. 

bone broth for sleep


5) May Improve Skin & Fights Aging

I’m sorry to break the news to you, but as we get older, we, unfortunately, lose collagen in our skin. This contributes to unwanted wrinkles and an overall aged appearance. I’m going to go out on a limb here and say no one likes that! That’s why, to help fight the beauty clock and maintain a youthful look, many people load up on expensive skin care creams that promise to make you look years younger. Do you know what’s in those creams? You guessed it … collagen!

Collagen helps form elastin and other compounds in the skin that keep us looking young. It reduces wrinkles, decreases puffiness, and fights other visible signs of aging. Along with slathering on those expensive skin creams, another great way to get extra collagen into your body is by slurping on bone broth. Did you know that when it comes to your skin’s appearance, what you put inside your body is just as important as what you put on it?

In one study, women between the ages of 35-55 were given either daily collagen hydrolysate supplements or a daily placebo pill. After eight weeks, researchers noticed the participants who took the collagen supplements experienced “significant improvement” in their skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness.

bone broth for antiaging

Speaking of beauty benefits, the collagen and gelatin found in bone broth also help to strengthen hair and nails. 


6) Boost Detoxification

Today, we are surrounded by toxins. From environmental toxins to the pesticides that are sprayed on our produce. While the human body does a great job of detoxifying itself, certain foods are said to help boost the detoxification process. Bone broth is one of those foods for a few reasons.

For one, bone broth helps promote regular bowel movements. By passing a bowel movement regularly, you are getting rid of the toxic waste that needs to leave your body in order to maintain health. Additionally, bone broth contains various nutrients, such as potassium and glycine, that support cell and liver detoxification. Then there is the sulfur and glutathione found in bone broth, which helps to lower oxidative stress. Glutathione is so powerful researchers say:

“Glutathione deficiency contributes to oxidative stress, which plays a key role in aging and the pathogenesis of many diseases (including kwashiorkor, seizure, Alzheimer’s disease, Parkinson’s disease, liver disease, cystic fibrosis, sickle cell anemia, HIV, AIDS, cancer, heart attack, stroke, and diabetes).”

bone broth


How To Make Bone Broth

Bone broth is truly a breeze to make. It just requires a little planning.

First, you need to gather your ingredients. When it comes to animal bones, look for free-range chicken, grass-fed beef, or wild caught fish. You want to avoid animals that have been pumped with antibiotics and hormones. If you are adding vegetables into your bone broth, organic is definitely preferred. You don’t want to dump a bunch of pesticides into your healthy stock. 

Once you have gathered your ingredients, it’s time to cook! One of the easiest ways to make homemade bone broth is to put your ingredients into a crockpot or slow cooker, turn it on low heat, and go about your day as usual. By the time you are finished with work or running your day’s errands, the stock should be done! Although, some people do let their bone broth simmer in the slow cooker for upwards of 48 hours. 

Check out these videos for recipe ideas to create a healthy bone broth:

Beef Bone Broth Recipe (Calls For 48 Hours in Slow Cooker)

Chicken Bone Broth Recipe (Calls For 8-12 Hours in Slow Cooker)

29 Healthy 15-Minute Meals Anyone Can Whip Up In A Hurry!

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Who says busy people can’t dine like kings? From soups and salads to Asian-inspired curries and stir fries, these 29 recipes are perfect for no-fuss home cooking. They all take 15 minutes or less, so you can throw them together, even on weekdays!

Busy moms, workaholics and unenthusiastic cooks can eat like kings with these super quick and easy 15-minute meals!


 

Peppered Beef Salad With Horseradish Mayonnaise – Splash out on some fillet steak and enjoy this refreshing but filling salad, full of nutrient-rich ingredients. With avocado, alfalfa onion sprouts, watercress, cucumber and red onion, you’ll get a good hit of vitamins and minerals, as well as iron and protein from the steak. The mayonnaise and horseradish cream give the salad a nice creamy finishing touch!

Sautéed Zucchini & Tomatoes With Basil – This gorgeous medley of sautéed zucchini (courgette) and tomatoes with the herby taste of basil and a hearty fried egg is perfect for lunch or dinner. It smells and tastes delicious! As a meal, it is quick to prepare, lovely and fresh, as well as filling. 

sauteed zucchini tomatoes basil

Homemade Frozen Pizza – This one might sound a little crazy, and, if we’re being honest, it is cheating the 15-minute rule a little bit, but for that perfect, mouth-watering homemade pizza, this blogger suggest letting the dough prove slowly, which means you can’t make it from scratch in 15 minutes. What you can do though, is make it on a rainy weekend when you haven’t got much on, and pop it in the freezer for those nights when you only have 15 minutes to cook! Instead of buying a processed frozen pizza, you have your homemade frozen pizza full of natural ingredients that you can whip out and chuck in the oven for 15 minutes. Genius!

Rawkin’ Noodle Bowl – Raw noodle bowl? Heck yes! On hot summer days when you’re sick of salad, this is an amazing throw-together 15-minute meal. No-cook noodles, creamy sauce and crisp vegetables make this dish raw, tasty and satisfying. But not only that, it is also incredibly healthy, bursting with vitamins, minerals and antioxidants, leaving you feeling satisfied, but light.

Pasta With Summer Vegetables – This hearty but summery pasta is packed full of nutritious vegetables, making it a colorful, tasty treat. Onions, garlic, bell peppers, zucchini, yellow squash, herbs, tomatoes, olives and capers create all sorts of sweet, savory, bitter, astringent and spicy flavors to enjoy.

Pasta with summer veg

Couscous With Aubergine & Summer Savory – This tasty couscous dish with aubergine, which is another name for eggplant, and summer savory, which is an aromatic herb in the mint family, is a healthy, satisfying 15-minute meal to whip up on busy evenings. When fried, aubergines melt into a delicious, creamy substance that is to die for, and is perfect when accompanied by the savory couscous, which includes garlic, onion, tomato paste, chili, vegetable stock and summer savory. 

Low Carb Tuna Cakes – You can’t beat real tuna steaks, compared to canned tuna, and this tuna cake recipe is a brilliant meal option for them, taking just 15 minutes to prepare! It’s simply a matter of sautéing red pepper, sweet onion and garlic in extra virgin olive oil and adding them into a bowl of chopped tuna steaks, with egg, salt, pepper, soy sauce, ground flaxseed meal, red pepper flakes, olive oil and lemon juice! Check out the full recipe for details.

Grilled Peach Panzanella Salad – With a huge variety of flavors, from sweet fruits and fresh herbs to creamy almonds and sharp goat’s cheese, you certainly can’t say this salad is boring! And with a delicious bread baguette ripped up and added in, it’s a tasty treat too!

grilled peach panzanella

Vegan Avocado Cream Pasta – This beautiful green pasta is satisfying but fresh – bright and summery, but creamy and comforting all at the same time! The sauce, despite its impressive taste and appearance, is prepared in a matter of minutes and is as easy as putting everything in the blender and blending while the pasta boils away. Quick, easy, nutritious, delicious and vegan – what more could you want?

Thai Chicken Zucchini Noodle Salad With Sesame Vinaigrette – This beautifully colorful restaurant-quality salad may look fiddly to prepare, but it, along with its homemade dressing, will be ready in just 15 minutes, and with only 324 calories! The raw zucchini noodles are refreshing and light – perfect for summer.

Creamy Sundried Tomato Soup – This bold, creamy soup is another quick, easy dinner or lunch to prepare using fresh tomatoes, sundried tomatoes, coconut milk, garlic and water. It takes just 15 minutes to cook on the stovetop and dirties just one pot and a knife!

Creamy sundried tomato soup

Riced Cauliflower With Vegetables – Worried about getting too many carbs? This is an ideal vegetable dish that makes you feel like you’re eating a rice dish! All you need is cauliflower, coconut oil, garlic, onion, bell pepper, cumin, salt and pepper. It’s the perfect low-carb, quick and easy meal if you’re not feeling too ravenous!

Quick Orecchiette Pasta With Kale Pesto – With kale, fresh basil, fresh sage, garlic and pine nuts, this 15-minute meal will give you a strong hit of powerful nutrients. The orrechiette, which means ‘little ears’ look lovely as a summer pasta, and they absorb the liquid and flavors of the fresh, healthy pesto.

No-Cook Zucchini Noodles With Pesto – These spiralized zucchini noodles look stunning, taste delicious, and are super healthy! The pesto adds a gorgeous savory, fresh summer flavor, and the tomatoes add a touch of sweetness. And, did we mention, this is a raw dish, so no need to even turn on the oven!

No-cook zucchini noodles with pesto

Thai Green Curry With Shrimps & Asparagus – If you’re a fan of Thai curries, then this 15-minute version will be a godsend when you don’t have time to slave over the stove for hours and wait for the curry to simmer! Using green curry paste, coconut milk, onion, garlic, zucchini, asparagus, green peas, spinach, shrimp, rice noodles, chili, lime and coriander leaves, it is packed with veggie goodness and flavor.

5-Ingredient Pressure Cooker Cheesy Egg Bake – As the name suggests, this dish has just five ingredients and is super quick to make because it is prepared in a pressure cooker. This bake is warming, comforting and filling, with eggs, hash browns, cheese, bacon and milk. The recipe suggests adding optional vegetables, like onion, red peppers spinach and mushrooms. It’s a good idea to get some veggies in every meal, so pretty much whatever’s in the fridge can be chopped up and added in!

15-Minute Coconut Curry Soup – This tasty soup has got it going on as far as perfectly matched flavors! With coconut oil, garlic, ginger, red curry, chicken broth, fish sauce, coconut milk, rice noodles, mushrooms, green onions, bean sprouts, peppers, herbs and lime, there are plenty of different tastes, vitamins, minerals and antioxidants to enjoy.

Coconut curry soup

Shakshuka – Also known as ‘eggs in purgatory’, this is the perfect quick, easy, midweek one-pan dinner. It includes a spicy tomato sauce with eggs poached in it, which you can dip toast into. This take on shakshuka includes diced tomatoes, harissa seasoning, eggs, salt and pepper, feta chest, baby spinach and bread for dipping.

15-Minute Thai Basil Pork Stir Fry – Another quick, easy Thai dish to enjoy when you need to cook in a hurry. This stir fry includes rich, delicious flavors, including fish sauce, soy sauce, oyster sauce, chili, garlic and basil with green beans, pork, rice and egg.

Easy Veggie Greek Pitas – Do warm pitas stuffed with fresh tomatoes, cucumbers, caramelized onions and tangy, herby tzatziki sauce sound appetizing? Well, all you need is 15 minutes to warm the pita, chop the veggies, prepare the sauce and put them all together. It’s the perfect Mediterranean-inspired lunch or dinner option!

Easy veggie Greek pitas

Richard’s 15-Minute Paleo Chicken Curry – This authentic tasting aromatic Indian curry takes just 15 minutes, despite tasting like it’s been simmering on a hot stove for hours! The curry powder can be made from scratch with coriander, cumin, turmeric, ground mustard, ginger, cayenne and cloves, and then turned into a mouth-watering curry with onion, garlic, tomato paste, chicken broth, your premade curry powder, ginger and chicken.

Mediterranean Three Bean Salad – Packed with flavor, this hearty, filling three bean salad is full of fiber, protein, vitamins, minerals and antioxidants for a super healthy, low carb meal. This salad is bursting with tasty vegetables and ingredients, including red wine vinegar, olive oil, lemon juice, honey, paprika, onion, garlic, green beans, chickpeas, red kidney beans, cucumber, parsley, feta, olives and tomatoes.

Mediterranean three bean salad

Tahini Garlic Noodles – Hot, garlicy and nutty – this tahini flavored pasta dish is a very clever invention. And it couldn’t be easier! Just cook pasta and fry garlic, olive oil and red chili flakes, then add tahini and the cooked pasta, and garnish with some spring onions.

Cheesy Mexican Frittata – Frittatas make a great 15-minute meal option, using just one pan, and giving you the ability to add whatever vegetables are in season. This recipe calls for green chilies, fresh jalapeno, cheese, eggs and onion. And then it’s just a matter of sautéing, mixing and cooking in the oven!

Drunken Noodles – Intrigued? This is the winning recipe title anyway! This fiery and fragrant noodle dish tastes like it’s straight out of a street food stall in Bangkok, and takes just 15 minutes to prepare! This is the blogger’s version of Thai Pad Kee Mao, and calls for garlic, chili, shrimp, fish sauce, sweet dark soy sauce, egg, Kaffir lime leaves, tomato, rice stick noodles and fresh basil leaves.

Drunken noodles

15-Minute Sesame Ginger Noodles – Sesame, ginger, bok choy and noodles… You definitely can’t go wrong with that! All you need for this recipe is brown rice noodles, baby bok choy, green onion, sesame seeds, garlic, ginger, soy sauce, maple syrup, sesame oil and chili. It only takes a matter of minutes to cook and serve, giving you a fresh but filling and savory Asian-inspired meal!

Early Summer Green Minestrone – Why not change things up and have a minestrone-inspired soup in the summertime? This green minestrone recipe is the perfect option if you want to give it a try, using early summer green vegetables, including asparagus, zucchini and peas, along with spinach, garlic, onion, white beans, vegetable stock, hot pepper flakes and lemon juice. And, of course, it takes just 15 minutes to whip up!

Thai Basil Shrimp – This satisfying, yet light stir fry is full of flavor and so quick to toss together in the wok. Shrimp is an excellent source of protein and is super quick to cook, making it the perfect feature in a mid-week dinner. This delicious dish includes bell peppers, soy sauce, fish sauce, garlic, ginger, chili, lime, Thai basil, scallions and shrimp.

Thai Basil Shrimp

Zucchini Salad – This makes a fantastic summer salad option for a light lunch or dinner. The recipe calls for zucchini, balsamic vinegar, lime juice, lemon zest, chilies, garlic, olive oil, basil leaves and pickled onions. Super quick, super simple – it’s just a matter of chopping and mixing!

Eating alone? Check out our quick, easy meals for one article with links to 32 recipes, including breakfast, lunch, dinner and dessert!

Is Sushi Healthy? The Answer May Surprise You!

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Not only is sushi a fun meal to eat (as long as your chopstick skills are up to par), it’s also delicious and many people perceive it to be healthy. The “guilt-free” meal typically consists of miso soup or a seaweed salad to start off with. Then diners get a full plate of sushi with some pickled ginger, wasabi paste, and soy sauce on the side. If you are a sushi roll lover, you are munching on vinegar-flavored rice, fish, and vegetables rolled in seaweed paper known as nori. That all sounds pretty healthy, right? Well, keep reading to find out why your “healthy” sushi meal may be deceiving.

Not only is sushi a fun meal to eat, it's also delicious and many people perceive it to be a healthy dish. But is sushi healthy? The answer may surprise you.


 

On the surface, it seems like sushi, a popular Japanese dish, is packed with all healthy ingredients. After all, ginger is one of the healthiest spices on the planet, miso is loaded with gut-friendly probiotics, fish is packed with protein and beneficial Omega 3 fatty acids, and rice offers fiber. That’s not to mention nori contains various vitamins and minerals such as vitamin A, vitamin C, vitamin E, calcium, magnesium, phosphorus, iron, sodium, iodine, and thiamine.

While there is no denying that sushi can be a healthy meal, there are some things that you need to know before ordering at your local sushi restaurant.

1) Seaweed Salad

Whenever you go to a restaurant, you probably assume if a dish has the word “salad” in it then it must be healthy. So naturally, a seaweed salad would seem like a healthy appetizer option. Not only is it “salad,” but if you’ve ever read the nutritional facts for seaweed then you know it’s also incredibly nutritious. It offers the body a geat deal of beneficial vitamins and minerals. With that said, the seaweed salad that’s served at most sushi places comes pre-made in bulk from distribution companies that load it up with unhealthy additives such as:

  • High-fructose corn syrup
  • Vegetable oil
  • Artificial colors
  • GMOs

These are all ingredients we’ve included in our list of dangerous food additives people should avoid! So, I’m sorry to break the news to you, but your seaweed salad probably isn’t as healthy as you thought it was.

What You Should Do:

If you are a lover of seaweed salad, it’s always a good idea to ask the restaurant if they make it in-house or if it comes pre-packaged. One giveaway that unnatural ingredients have been added to your seaweed salad is if it has an unusual bright green color.

seaweed salad


2) Sushi Rice

If you are someone who only eats sashimi at a sushi restaurant then you probably don’t eat a lot of rice. Sashimi is simply thin slices of raw fish. If you order rolls, though, then you are loading up on rice … and there are a few problems with the sushi rice.

First off – sushi restaurants typically use white rice in their rolls. White rice is refined and has been stripped of almost all it’s fiber, vitamins, and minerals. Don’t see anything wrong with that? Well, some research studies suggest eating a lot of refined carbs can promote inflammation. Since inflammation is at the root of almost all diseases, this isn’t something to take lightly.

That’s not the only problem, though. Sushi rice also contains hidden ingredients, such as sugar, to make it a bit sweeter. Sushi rice may also contain high-fructose corn syrup and the artificial sweetener Aspartame. Since these sugars and artificial sweeteners are broken down and digested quickly, they can cause spikes in blood sugar. Plus, there are a slew of other health risks associated with high sugar consumption.

Lastly, most sushi rice is high in salt. While there is nothing wrong with adding a dash of salt to your meals, it’s better when you are the one controlling the amount. Today, Americans are eating way too much salt and it’s not because they are flipping over the salt shaker. Rather, it’s because their food is arriving to them loaded with salt. In this case, most sushi rice is cooked in salt.

What You Should Do:

One thing you can do is ask your waiter/waitress to swap out the white rice for brown rice. Even better, you can request a rice-less roll. That means your rolls would simply consist of nori, fish, and vegetables. If you do have sushi that contains white rice, though, try to pick some of it off. That way you are eating less.

sushi rice


3) Ginger

Like I mentioned earlier, when your server brings you a plate of sushi, you will notice a pile of ginger on the side of your plate. A lot of people eat the ginger to cleanse their palate in between eating different pieces of sushi. Since ginger is one of the healthiest spices on the planet (it helps with digestive issues, eases nausea, and offers heart benefits), you may be surprised to find out that sushi ginger isn’t all that good for you. In fact, it’s not good for you at all. That’s because the ginger that’s served with sushi is pickled and unnatural. It’s been processed with dangerous food additives such as:

  • Aspartame
  • Monosodium glutamate (MSG)
  • Artificial colors (if the ginger looks pink)
  • Preservatives

What You Should Do:

Your best bet is to ditch the ginger altogether.

ginger


4) Wasabi

Have you ever wondered what that bright green pile of paste sitting on your sushi plate is? It’s called wasabi and many people eat it with their sushi. While this Japanese mustard offers many health benefits — such as fights inflammation, kills bad bacteria, and has anti-cancer properties — don’t expect to reap those health benefits from the wasabi at your local sushi restaurant. Only authentic wasabi offers such health benefits and authentic wasabi is extremely hard to come by. In fact, it’s estimated that only 5 percent of restaurants in Japan, and only very high-end restaurants in the United States, serve the real stuff that derives from the wasabia japonica root.

So what’s in the wasabi that you’re eating?

According to Dr. Andrew Weil, it’s a combination of horseradish, Chinese mustard, and green food coloring. It typically contains artificial coloring, artificial flavors, and GMOs. Again, these are all ingredients that we’ve included in our list of dangerous additives to avoid!

What You Should Do:

The first thing you can do is to ask your server if the wasabi is authentic. If not, there are some wasabi products on the market that are made from only horseradish, spirulina, and turmeric. This is a far better option than what you get at most sushi restaurants since there aren’t any dangerous additives. If you pick up your own wasabi, why not bring it with you to the sushi restaurant?

wasabi


5) Soy Sauce

Do you like to dip your sushi in soy sauce? Some people love the added flavor and don’t enjoy sushi without it. However, soy sauce is loaded with salt and contains gluten. This can be a big problem for people who have celiac disease, are gluten intolerant, or simply like to avoid wheat in their diet.

What You Should Do:

If you suffer from celiac disease or have a wheat intolerance, use tamari rather than soy sauce. The taste is similar, but it doesn’t contain any gluten. In case your sushi restaurant doesn’t have any tamari, just bring a bottle with you.

soy sauce


6) Other Sauces

Aside from soy sauce, there are a number of other popular condiments people use to dip and coat their sushi rolls to enhance the flavor. Most of these sauces are loaded with unhealthy fats, sugar, and sodium. For example:

  • Spicy mayo is nothing but mayonnaise mixed with Sriracha or chili paste. This adds unnecessary unhealthy fats to your sushi meal. 
  • Eel/unagi sauce is a drool-worthy sauce that’s made from soy sauce (sodium) and sugar. It’s extremely thick and extremely unhealthy.

What You Should Do:

Avoid creamy sauces that add unhealthy fats to your meal. 


7) Fish Roe

Some sushi restaurants coat their rolls with fish roe, which is just another name for seasoned caviar. While the fish roe adds a nice touch — both in presentation and flavor — the bright orange-colored fish eggs are actually commonly loaded with additives such as:

  • High-fructose corn syrup
  • Artificial coloring
  • Monosodium glutamate (MSG)

Who knew something so little, that is used to coat a sushi roll, could be adding so many harmful ingredients to your meal?!

What You Should Do:

Ask for the fish roe to be left off your sushi.

roe


8) Imitation Crab

When you go out for sushi, do you order the California roll? The California roll is often times the first thing people order since it’s cooked and is a good way to ease yourself into the raw stuff. If you order California rolls, though, it’s important to realize you aren’t eating real crab. Rather, California rolls are made with an imitation crab stick. That doesn’t mean what you’re eating doesn’t come from the sea, though.

Imitation crab, also called surimi, is made up of a variety of fish. It usually contains fish such as Alaskan pollock, mackerel, barracuda, blue whiting, and cod. You can think of imitation crab as the sea’s hotdog. Just like with a hotdog, a lot of ingredients are added to imitation crab. They include:

  • Artificial flavors
  • Monosodium glutamate (MSG)
  • Starch

Since some manufacturers add starch to their imitation crab, that means it could contain gluten. So if you suffer from celiac disease or a wheat intolerance it’s best to avoid California rolls.

california rolls


9) Tempura

Any roll that says it contains “tempura” means it’s been fried in vegetable oil. For example, shrimp tempura is fried shrimp. Some sushi restaurants even stuff little tempura bits into their sushi rolls. So if you bite down into a roll and experience a bready crunch, then the roll most likely contains tempura pieces. While tempura is absolutely delicious, it’s not healthy in the least bit. It’s nothing but unhealthy fat and is better to avoid.

What You Should Do:

On the menu, even if a roll doesn’t list that it contains tempura, it doesn’t hurt to ask your server. I’ve had rolls before where the chef snuck tempura in and it wasn’t listed on the menu. Better to be safe than sorry!

tempura


10) There Really Isn’t That Much Protein

When you go out for a sushi lunch or dinner, you probably feel good believing you’ve eaten a nice serving of protein and healthy fats. That’s because you know fish contains protein and Omega 3 fatty acids (especially fish such as salmon). Plus, a lot of sushi rolls contain avocado, which is a high-fat, protein-packed, healthy fruit.

Well, what if I was to tell you that you didn’t actually eat that much protein? In reality, there is very little fish and avocado in sushi rolls. Most of what you are eating is rice. So rather than being high protein, it’s actually high carb. Did you know researchers have found high carb diets don’t benefit weight loss like many people once thought?

What You Should Do:

Switch from sushi rolls to sashimi to assure you are eating a more hearty portion of protein. 

not that much fish


11) Mercury Levels

Due to heavy pollution in our oceans, most major waterways are contaminated with mercury, heavy metals, and various chemicals. These toxins directly affect our fish supply. One of the most talked about is mercury. Certain fish tend to have higher levels of mercury than others. This is especially the case with swordfish, mackerel, and tuna. In fact, one study conducted by the U.S. Geological Survey found that all tuna tested contained fairly high amounts of mercury. They found contamination may be worse in restaurants than in store-bought tuna.

What You Should Do:

When trying to avoid high levels of mercury, it’s best to reduce your intake/ avoid the types of fish that are most likely contaminated. Some fish that contain the lowest amount of mercury include salmon, eel, crab, and octopus.

mercury


12) Bacteria and Other Parasites

I know it’s hard for a sushi lover to hear, but the truth is, eating raw fish puts you at risk of infection. That’s because raw fish could contain dangerous bacteria and parasites. The often-talked about Salmonella is just one that you have to be careful of.

In one study, researchers examined raw fish used in 23 Portuguese restaurants. They found nearly 64 percent of the fish samples were contaminated with harmful microorganisms. The researchers said:

“The main result was that 63.93% of the analyzed samples were classified as unsatisfactory due to the high levels of mesophiles, Enterobacteriaceae, Staphylococcus aureus, Bacillus cereus, molds, and yeasts measured.”

Right now, the US Food and Drug Administration (FDA) doesn’t regulate the use of the “sushi grade fish” label. That means, there is no true guarantee that the fish you’re eating is safe.

What You Should Do:

Don’t eat raw sushi from any old hole in the wall sushi place. Go somewhere you know is reputable and has a high turnover rate so the fish is fresh.

bacteria


So Is Sushi Really Healthy?

Overall, the average sushi meal is loaded with carbs, sugar, salt, and unhealthy ingredient additives. It’s also low in fiber, protein, and healthy fats. With that said, a trip to your local sushi restaurant doesn’t have to be a nutritional nightmare.

Tips To Make Your Sushi Meal Healthier

  • Go somewhere you know has a high turnover so the fish is fresh
  • Stick to sashimi
  • If you do eat sushi rolls, ask for rice-less rolls
  • If you do have rice on your rolls then ask for brown rice instead of white rice (or pick a lot of the white rice off)
  • Avoid anything with the word “tempura”
  • Avoid creamy and thick sauces
  • Bring your own sauces/sides
  • Ask your server questions about seaweed salads and other questionable menu items
  • Avoid loading up on tuna and other fish known to have high mercury levels

11 Hormone Imbalance Symptoms & What To Do

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Have you ever felt off for no apparent reason? Have you ever felt mentally and physically run down and you just don’t understand why? Maybe you’ve put on a few pounds out of nowhere, or perhaps your skin is flaring up in ways you only thought were possible during those awkward teenage years. While many people turn to unhealthy fad diets as a way to ditch the pesky pounds, or anti-depressant medications to put their minds at ease, you may be looking for answers in all the wrong places. Rather than trying to fix each individual issue, start asking yourself why your entire body is turning against you. Many times when people feel off, it’s a sign their hormones are out of whack.

11 Hormone Imbalance Symptoms & What To Do


 

While a lot of people associate the word “hormones” with raging teens and women in their 50’s, they affect everyone from the time we’re born until the time we die. To put it simply, hormones are special chemical messengers in the body that control everything from hunger and weight management to emotions and reproduction. Our bodies have many different hormones, each is responsible for a different bodily function.

As you can see, our hormones are incredibly important to our overall health and well-being. When we take care of them and they are in proper balance, hormones help the entire body to thrive and function properly. If problems arise with our hormones, though, it can cause major life-altering symptoms.

For obvious reasons, hormone imbalance is extremely common among women going through puberty, women going through perimenopause and menopause, pregnant women, and women who take birth control pills. But women in these stages of life aren’t the only ones susceptible to hormonal changes. Hormone imbalance can also be a result of thyroid issues, diabetes, and various illnesses. Your hormones can also get thrown out of whack as a result of inconsistent sleep patterns, living a high-stress lifestyle, eating a poor diet, and not getting enough exercise.

Below are 11 common hormone imbalance symptoms and natural ways you can regain control of your well-being.

1) Weight Gain

As an adult, have you ever met a scale that you liked? While weight fluctuations are without a doubt greatly affected by diet and exercise, your hormones also play a large role in what number pops up on the scale. We have several hormones that directly impact our weight, one of the most talked about is insulin. If our bodies become insulin resistant (which is quite common), this hormone can negatively affect how our body stores certain nutrients.

You see, insulin and carbohydrates are closely linked. The more carbs you eat, the more insulin will be released in the body. An overload of insulin leaves glucose (AKA sugar) to run wild in the body. The result? Instead of using the excess sugar to feed your muscles after exercise or produce energy for your cells, most of the carbs you consume just get stored as fat (unwanted fat). For people who are insulin resistant, it feels like they will never be able to get rid of the excess fat. However, there are a few things you can do.

To help balance your fat hormones, you must first clean up your diet. Eating a diet that’s low in processed carbohydrates and rich in healthy fats and proteins can make a world of difference.

hormones and weight gain


2) Cravings

We’ve all had those days where we binge eat on junk food and then look back and wonder, “WHY DID I JUST DO THAT!” Well, the answer to that question is probably your hormones made you do it! While we have a number of hormones that affect cravings and hunger, one of the most common is Ghrelin.

Ghrelin is often referred to as the “hunger hormone.” To put it simply, the higher your ghrelin levels are, the hungrier you are. In certain studies, researchers found people given the hormone ate significantly more than their usual food intake. This particular hormone is mainly produced in the stomach and works by signaling the brain to let it know the body wants food. It also stimulates the brain’s “pleasure centers,” making you remember how good that first bite tasted.

While diet plays a role in keeping ghrelin levels balanced, new studies show prioritizing sleep is one of the main factors in reducing this hunger hormone. Chronic lack of sleep increases ghrelin (and other hormones that can affect appetite), making you feel hungry when you don’t really need to eat. As a general rule of thumb, aim to get between seven to nine hours of sleep a night.

hormones and food cravings


3) Mood Swings

When it comes to mood swings, a lot of women blame their hormones. If you’ve ever gotten emotional over something that wouldn’t usually trigger such a reaction from you, and then used your hormones as an excuse, you’ll be happy to know that it’s not just an “excuse.” When various hormones (such as estrogen, progesterone, and the stress hormone cortisol) in our body aren’t balanced, it directly affects our mood. Additionally, doctors say women going through menopause experience a decrease in the “happy hormone,” serotonin. A decrease in serotonin levels leads to worse moods.

Rather than turning to anti-depressant medications at the first sign of anxiety or depression, try reducing your stress level and increasing your serotonin levels naturally. This can help rebalance your hormones and put a smile back on your face. Some of the top ways you can naturally de-stress include:

  • Going for a walk outside
  • Exercising
  • Practicing yoga
  • Meditating
  • Journaling
  • Drinking soothing teas
  • Eating stress-fighting foods
  • Taking an Epsom salt bath (AKA detox bath)
  • Getting adequate sleep

Hormones and mood swings


4) Insomnia

Do you find yourself laying in bed for hours unable to sleep? Do you stare at the ceiling in agony, counting hundreds of sheep as you try your hardest to drift off into dreamland? If that sounds all too familiar, your hormones may be to blame.

Insomnia can occur when stress hormones are thrown off. Additionally, during both perimenopause and menopause, women’s ovaries don’t produce as much estrogen and progesterone, a sleep-promoting hormone. This change in hormone balance contributes to a terrible night’s sleep filled with tossing and turning. Unfortunately, poor sleep quality can lead to a slew of other health issues, which can, in turn, hinder a good night’s sleep. It really does become a vicious cycle.

Following some of the de-stressing tips I mentioned in #4 can help. Also, make sure to ditch caffeinated beverages after noon and eat a clean diet that isn’t filled with foods that will spike your blood sugar levels.

hormones and insomnia


5) Fatigue

When the clock strikes noon, do you start feeling sluggish? Do you struggle to keep your eyes open and feel like you’re going to crash? While feeling fatigued may be normal after a late night or two, chronic fatigue is yet another sign your hormones are out of whack.

Along with getting enough sleep at night, simply eliminating wheat and other grains can help re-stabilize your blood sugar and re-balance your hormones.


6) Excess Sweating

Night sweats and hot flashes … they are a woman’s worst nightmare. If you’ve started feeling the urge to rip off all your clothes and stick your head in a freezer, in an attempt to cool off, then your hormones are most likely running amuck.

Excessive sweating, hot flashes, and night sweats are extremely common in women going through both perimenopause and menopause. In fact, according to The North American Menopause Society (NAMS), hot flashes affect approximately 75 percent of all women in perimenopause. To make matters worse, they can last anywhere from a few months to a few years.

“Most women experience hot flashes for 6 months to 2 years, although some studies suggest that the average period is as long as 3 to 5 years. In some women, hot flashes linger for 10 years or more, and older women are known to have occasional hot flashes.”

Before your turn to hormone replacement therapy, understand what triggers hot flashes and try to avoid such triggers:

  • Wearing tight clothing
  • Chronic stress
  • Consuming alcohol
  • Drinking caffeinated beverages
  • Smoking (or simply being exposed to cigarette smoke)
  • Eating spicy foods

hormones and hot flashes


7) Skin Problems

Your skin is your body’s largest organ and is a reflection of what’s going on inside. While hygiene plays a large role in your skin’s condition, often times, acne and red blotches are signs of imbalanced hormones. Insulin, estrogen, progesterone, and the stress hormone cortisol can have a direct impact on the skin when imbalanced.

Like I mentioned with some of the other symptoms on this list, keep processed foods and carbs to a minimum, exercise regularly, lower your stress level, and prioritize sleep. These are the top three things you can do to rebalance your hormones.

hormones and skin problems


8) Bigger Breasts

While going up a cup size out of nowhere can certainly make you fall in love with your new hourglass figure, unexpected breast growth is actually a warning sign that something is wrong with your estrogen levels. It could mean that your estrogen levels are on the rise or it may be a sign that your body isn’t breaking estrogen down effectively.

Adding estrogen metabolizer foods to your diet (such as broccoli or cauliflower) could help rebalance your levels. Also, regular sweat sessions can help your body metabolize estrogen.

*It’s important to note that hormone imbalance can also lead to stretch marks, nipple changes, and even lumps in your breast tissue. If you do feel a lump on your breast, see a doctor immediately.


9) Low Libido

When experiencing hormone imbalance, low libido is a common symptom. It makes perfect sense if you think about it. The combination of being tired, moody, and bloated doesn’t really put a person “in the mood.”


10) Hair Loss

It’s pretty fair to say that most women and men want thick, luscious locks. Who wants to deal with thinning hair and bald patches? Unfortunately, thinning hair is a big problem for people dealing with hormone imbalance.

Hormone experts say hair thinning at a person’s crown is a common sign of thyroid issues and insulin resistance. If your hair is thinning at the temples, you may be experiencing an imbalance of estrogen to progesterone. If you’re a man and beginning to notice your hair is thinning, it may be a result of imbalanced androgens. Androgens are male hormones that cause hair follicles to shrink and hair strands to thin and fall out.

If you are noticing your hair starting to thin, start adding healthy fats to your diet. Eggs, salmon, and avocados are three examples of healthy fat foods.

Hormones and hair loss


11) Memory Fog

As you get older, do you have a harder time remembering certain things?
Do you find yourself forgetting common words in the middle of a conversation? While many of us brush it off, memory fog is a real thing. Researchers at the University of Rochester and University of Illinois at Chicago studied 75 women, between 40-60 years old, who were approaching or beginning menopause. The women were given a variety of cognitive tests that looked at their learning skills and ability to retain new information. At the end of the study, researchers found the women had a harder time staying focused and retaining new information. This is a direct result of hormones.

Why?

I mentioned earlier that during both perimenopause and menopause, women’s ovaries don’t produce as much estrogen. Low estrogen directly affects our neurotransmitters, meaning it impacts our memory and ability to think.

hormones and brain fog


How To Balance Hormones & Regain Your Well-being

Throughout this article, I mentioned ways you can re-balance your various hormones. Let’s recap and go over a few more lifestyle changes that you can begin today:

  1. Eat a clean diet filled with healthy fats and nourishing vegetables.
  2. Balance your consumption of Omega-3 fatty acids and Omega-6 fatty acids.
  3. Avoid processed carbohydrates and foods that will spike blood sugar levels.
  4. Limit your caffeine consumption.
  5. Watch your alcohol consumption.
  6. Begin a regular workout routine.
  7. Reduce your stress level.
  8. Prioritize sleep. Try to get between seven to nine hours of shut-eye a night.
  9. Fix your gut. Poor gut health affects your entire body, including your hormones.
  10. Back off the hormone-filled birth control pills. 

If you recognize a few of the symptoms I mentioned above and have concerns about your hormones, it’s best to schedule an appointment with a qualified endocrinologist. Your doctor will be able to test your hormone levels and determine the best action plan for you.

35 Healthy Snacks For Kids To Nourish Their Bodies and Brains

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It’s that time of year again — the kiddos are back to school. As your little ones strap on their backpacks and head off to class, they need proper nourishment for their hard-working brains! So rather than loading them up on sugar-filled cookies and greasy potato chips that offer practically no nutrients, give your kids some healthy snack options. I know what you’re thinking, “But my kids would much prefer chocolate cake over a kale salad any day of the week.” With a little planning and creativity, though, getting children to eat healthy doesn’t have to be a challenge. Check out this list of 35 delicious and healthy snacks for kids to nourish their bodies and brains. The majority of these recipes are gluten-free, dairy-free and vegan, so there’s something for everyone! These creative snack ideas are great to pack in a school lunch box for a mid-day brain boost, or have them waiting at home for when your famished bunch comes busting through the doors.

healthy snacks for kids


 

FRUIT

1) Apple Peanut Butter “Cookies”

You know what they say – an apple a day keeps the doctor away! That’s because the popular fruit is rich in beneficial antioxidants, flavonoids, vitamins, minerals, and dietary fiber. They benefit heart health, brain health, and have cancer-fighting properties. Plus, I can’t forget to mention how delicious they are! While apples on their own make for a great kid snack, peak your child’s interest by transforming them into “cookies!” By simply slicing the apples into thin rounds and smearing a little peanut butter or almond butter on top, you are not only increasing the nutritional value of the snack, but you’re also making it look more appealing!

2) Apple Chips

Say goodbye to greasy chips that make you feel sluggish and hello to brain-boosting apple chips! These apple chips are way healthier than the snack bag chips kids usually eat, but just as delicious. Plus, they’re easy to make. Simply slice some apples, sprinkle them with ground cinnamon and a little sugar (I would recommend using either Stevia or coconut sugar), and dehydrate. Don’t have a fancy dehydrator? Don’t worry! You can simply pop them in your oven at a low temperature. Check out this recipe.

3) Healthy Fruit Roll-Ups

Kids love fruit roll ups, but the store bought ones are typically loaded with refined sugar and other dangerous food additives, like artificial coloring. Did you know research actually links certain food dyes to behavioral problems in children? That’s the bad news. Now, for some good news. Your kids don’t have to give up their beloved snack for good. You can easily make healthy homemade fruit roll ups by pureeing your child’s favorite fruit, spreading it onto a baking sheet, and then popping it in the oven for a few hours. Sounds pretty simple, right? Watch for yourself:

https://www.youtube.com/watch?v=4-NBWDhjiOY 

4) Healthy Banana Split

If you tell your kids they can eat a banana split when they get home from school, I’m pretty sure they will jump for joy and call you their hero. As a mom, there’s nothing better than feeling appreciated by your children. There’s also nothing worse than caring for kids on a sugar-high. That’s why if you’re going to feed your little ones a banana split after school, try this healthified recipe!

This recipe swaps out ice cream for strawberry Greek yogurt. The treat is then topped with berries and granola. Keep in mind, granola is on our list of 17 foods you think are healthy, but really aren’t. That’s because most store-bought granolas are loaded with sugar, high fructose corn syrup, and preservatives. So if you’re taking the time to make this healthy banana split, why not take a few more minutes to make your own gluten-free granola?

5) Chocolate Covered Banana Pops

Researchers show a little dark chocolate a day can actually benefit health. It can help improve brain function, fight fatigue, reduce stress, and promote good gut health. Unlike most candy, dark chocolate is also said to be good for teeth. That’s because it contains theobromine, which has been proven to harden tooth enamel. So if your kids enjoy indulging in chocolate from time to time, they will probably love these chocolate covered banana pops!

Chocolate covered banana pops - healthy kid snacks

When shopping for the best dark chocolate to use in your recipe, make sure to read the ingredient label carefully. You see, when biting into dark chocolate for the first time, you may be surprised by the rather bitter taste. The higher the cacao content, the more bitter it is (also, the healthier it is). For this reason, manufacturers sweeten their dark chocolate. If you’re looking to reap those potential health benefits, though, choose a dark chocolate that isn’t sweetened with refined sugar and high fructose corn syrup. Rather, look for brands that use either Stevia, Lou Han Guo, or Honey as their natural sweetener. Also, go organic whenever possible. This will ensure your chocolate is GMO-free.

6) Vegan Fruit Gummies

Gummy snacks are fun to eat and delicious. But like many of the other treats on this list, if you buy them from the store, they will more than likely be filled with ingredients that you’re better off avoiding. That’s where this recipe comes in handy. It’s made from just real fruit (berries to be exact) and a gelatin-like powder supplement! If you are vegan, then check out the linked recipe for their recommended “gelatin.” If your family eats meat then you can use pretty much any gelatin supplement.

Gelatin, which originates from dehydrated animal bones and tissue, is sold in the form of a powder. While it may not sound that appetizing, it’s virtually colorless, tasteless, and it’s actually very healthy. Gelatin provides the body with amino acids that strengthen the gut lining, lower inflammation, support brain health, benefit bone health, and help maintain a healthy heart. So, when you feed your kids homemade gummy snacks, you are actually giving them a healthy treat. 

Photo Credit: The Crunchy Chronicles

Photo Credit: The Crunchy Chronicles

7) Fruity Ladybugs

I know we teach our kids from a young age that they shouldn’t play with their food. But sometimes it’s fun to get your hands a little messy! Slicing and arranging nutrient-dense berries to make them look like little ladybugs will make the snack a whole lot more fun to eat in your kid’s eyes!

Photo Credit: The Soccer Mom Blog

Photo Credit: The Soccer Mom Blog

8) Fruit Race Car

If you have a son, he may be a little more impressed with a fruit race car than the fruity ladybugs in number eight! This fun kids snack is made from an apple slice for the car body and four grapes for the wheels. Like apples, grapes are also loaded with antioxidants and a long list of vitamins and minerals, making this a guilt-free snack option. 

9) Silly Apple Bites

While these silly apple bites are meant to be a healthy Halloween snack, you can make them any time of the year. All you need is an apple, sunflower butter (you can use peanut or almond butter instead), sunflower seeds, and strawberries. Altogether, you have an incredibly nourishing snack that your kids will get a huge kick out of!

Silly apple bites - healthy kid snack

10) Fruit Sparklers

It’s all about presentation. Swing by your local craft store and pick up a few cute cookie cutters so you can easily transform regular fruit (in this case blueberries and watermelon) into a masterpiece. Better yet, have your kids help you make these fruit sparklers!
*Note: If watermelon isn’t in season when you make these, you can easily swap it out for a different fruit. Get creative and have fun.

Photo Credit: Tastes Better From Scratch

Photo Credit: Tastes Better From Scratch

11) Healthy Twizzlers

Do your kids enjoy Twizzler’s long licorice candy? Growing up, the strawberry twists were always my favorite. Those were the times I didn’t know to look at the nutritional label or ingredient list. Sure, they are a low-fat treat, but that doesn’t mean the packaged stuff is healthy by any means. In reality, they are loaded with sugar and artificial ingredients that researchers warn are better to avoid. If you’re looking for a healthier alternative, then check out this recipe. These raw strawberry “Twizzler” snacks only have three ingredients – none of which are sugar, artificial sweeteners, or artificial colors. Rather, they are made from date paste (a healthy natural sweetener), beet juice, and strawberries. They may taste a bit different than Hershey’s product, but they are a great replacement. 

YOGURT

12) Banana Sushi

Your kids are going to have a blast with this one. Coat a banana in Greek yogurt and your child’s favorite cereal. Then, cut it into slices that resemble sushi rolls. Serve this healthy snack with chopsticks! While your son and/or daughter digs into the fun treat, you can feel good knowing they are loading up on healthy fats, protein, key vitamins, minerals, and fiber. Just be careful which cereal you use for the topping. A lot of kid’s cereals are loaded with sugar and that’s exactly what we’re trying to avoid here.

13) Yogurt Bark

It doesn’t get much easier than yogurt bark. Just spread some Greek yogurt on a baking pan, sprinkle a bit of sliced fruit on top, and freeze for several hours. This isn’t a lunch box snack since the yogurt melts fast. But it’s perfect for when the kiddos get home from school or after they eat dinner.

When shopping for yogurt, look for products that say they contain “live cultures” or “active cultures.” This means that the yogurt contains probiotics, which are good, living bacteria that can greatly improve health. By feeding your body a daily dose of probiotics, you are promoting good gut health. This is crucial since the gut is tied to everything from digestion to immunity, weight, mood, skin condition, and nearly every other function in the body.

Photo Credit: Hello Wonderful

Photo Credit: Hello Wonderful

14) Frozen Fruity Yogurt Bites

This healthy kids snack idea is simply yogurt shaped like a cupcake. Add some antioxidant-rich berries to the top and you have one nutritious snack! If you want to make this snack even more filling, add some homemade granola to the mix!

15) Homemade Gogurt

https://www.youtube.com/watch?v=tRQMSQiNsYw 

16) Frozen Blueberry Yogurt Bites

Blueberries are one of the healthiest fruits you can eat. They’re loaded with antioxidants such as resveratrol and lutein. They also contain fiber, key vitamins, and minerals that the body needs to thrive. Blueberries are commonly referred to as a “brain food” since they contain a high amount of neuro-protective agents.

While it’s easy to sit down and enjoy a big bowl of plain blueberries since they’re so sweet, you can bump up the nutritional value (and fun) by coating the small berries with yogurt!

Photo Credit: Skinny Mom

Photo Credit: Skinny Mom

17) Yogurt Pops

While store-bought popsicles are typically loaded with sugar and other unhealthy ingredients, they don’t have to be. This recipe calls for just three ingredients — yogurt, fruit, and honey. Honey is a great natural sweetener IF you get natural honey. Unfortunately, many of the honey bottles that line the shelves of your local grocery store are highly processed. So if you choose to add honey as your natural sweetener, make sure to go with a raw, organic honey. If possible, buy your honey at your local farmers market.

Photo Credit: Sally's Baking Addiction

Photo Credit: Sally’s Baking Addiction

VEGETABLES

18) Salt and Vinegar Zucchini Chips

Chips are an easy snack because they aren’t messy, you don’t need any plates or utensils, and they can help satisfy a person’s craving to crunch. The problem with chips is they’re so greasy and make you feel “blah” after. Even kids get sluggish and tired after a few handfuls of chips, meaning they will be even less enthusiastic about doing their homework. A great alternative to processed chips is to make these healthy salt and vinegar zucchini chips. They provide a great crunch, loads of flavor, and are low-calorie. Additionally, eating zucchini chips will provide your child’s growing body with essential antioxidants and vitamins, like immune-boosting vitamin C. You definitely want to keep that immune system in tip top shape so you don’t use up all of your sick days!

19) Kale Chips

There is a lot of hype surrounding the superfood kale, and rightfully so. This leafy green is loaded with key nutrients that help our body thrive. While some people love kale raw, you can transform the humble veggie into something extraordinary. Take these kale chips, for example. 

20) Spiralized Salad

I know that salad isn’t the most “fun” meal in a child’s eyes, but presenting them with a plate of spiralized vegetables may be a different story. You can pick up a spiralizer for pretty cheap at places like Bed Bath and Beyond, Target, or Amazon. Spiralizers transform just about any vegetable (like squash, zucchinis, cucumbers, and carrots) into noodles. Choose a variety of colorful vegetables and run them through the spiralizer to create a pretty and healthy salad. Not only are the colors fun for your child, but the more colors that fill their plate, the more vitamins they are eating. 

spiralizer salad

21) The Best Kid-Friendly Salad Dressing

Celery sticks and carrots make for a great, healthy kid snack. But without a little something to dip the veggies into, your kid may not agree. This homemade salad dressing is slightly sweet and designed to please a kid’s palate. It’s also designed to please a mother’s hope for her kids to eat well. There isn’t any refined sugar or artificial sweeteners added to this dressing. It’s simply vinegar, vegetables, and some healthy sauces/pastes. 

22) Ants On A Log

Ants on a log is a popular healthy kids snack that’s made from celery (the log), peanut or almond butter, and raisins (the ants)! While it’s a simple snack, it’s extremely nourishing. Celery is 98 percent water, making it great for keeping your young one hydrated. Also, the nut butter is loaded with healthy fats and protein. This is an all-around well-balanced treat.

ants on a log

23) Bell Pepper Pizza

Bell peppers are loaded with vitamin C. In fact, they have more vitamin C than an orange. So it’s a great vegetable to help boost your child’s immune system. Additionally, bell peppers have a high water content, meaning they can help keep your child hydrated (for the times he/she forgets to drink enough water)! While kids may not go crazy over plain bell peppers, who doesn’t love pizza? By swapping out carb heavy crust with a bell pepper, you’ve created a nourishing and fun snack your kids will gobble right up. 

Photo Credit: Peas and Crayons

Photo Credit: Peas and Crayons

OATS/ SEEDS

24) No-Bake Energy Bites

Energy bites are a great after-school pick me up. They’re small bites loaded with nutrient dense ingredients, like peanut butter, oats, flax seeds, honey, and chocolate chips. Everything included in these no-bake energy bites are intended to fight that afternoon sluggish feeling and leave you with a natural boost of energy. Pack one in your child’s lunch box for a quick snack to sneak between math and science classes!

25) No-Bake Homemade Granola Bars

Made with only 5 ingredients, these homemade granola bars are simple to make and easy to customize. Almond butter and honey work together to bind the oats, chopped almonds, and chocolate chips. There’s no need to bake the granola mixture. Just pop it in the freezer for about an hour. When it’s firm, cut the granola sheet into bars and enjoy!

Photo Credit: I Heart Nap Time

Photo Credit: I Heart Nap Time

26) Chocolate Peanut Butter Chia Bars

Most kids (and adults for that matter) love the combination of chocolate and protein-packed peanut butter. There is something satisfying about the flavors. Luckily, this recipe puts those two ingredients on display in a healthy way! While I’ve focused on the peanut butter and chocolate, we can’t ignore the chia seeds. Chia seeds may be small, but they are nutritionally mighty. They’re rich in fiber, Omega-3 fatty acids, protein, vitamins, and minerals such as calcium, phosphorus, potassium, zinc, and magnesium. These nutrients make chia seeds extremely healthy. In fact, researchers say this nutrient-dense superfood can fight free radicals, boost energy, support heart health, support healthy digestion, help build muscle, and aid weight loss. 

27) Skinny Dark Chocolate Chia Granola 

If your little one is a chocoholic then this is the perfect recipe for you. With just a few ingredients that you probably have in your kitchen right now, you can transform regular oats into a chocolate delight! The rich chocolate taste comes from both cocoa powder and some dark chocolate chips. Plus, this recipe also calls for tiny but mighty chia seeds. Did you know that just one tablespoon of chia seeds contains three grams of fiber, two grams of protein, and four grams of healthy fats?!

28) Energy Boosting Trail Mix With Toasted Coconut and Dark Chocolate

Trail mix is a great grab-and-go snack, but the store bought stuff is usually a disappointment when it comes to nutritional value. Instead, make it at home and control every ingredient that goes into your kid’s healthy snack. While this recipe is a great starting point (it includes various nuts, seeds, toasted coconut, and dark chocolate), get creative and play around with the ingredients to customize it the way your child will love.

Photo Credit: Kristine's Kitchen Blog

Photo Credit: Kristine’s Kitchen Blog

HUMMUS

29) Kid-Friendly Pea Hummus

Is it a challenge to get your kids to eat their peas? While it may sound like an impossible task, getting kids to eat peas doesn’t have to be difficult. You just have to disguise them by mixing them in with something else. Take this kid-friendly pea hummus, for example. Watch how easy it is to make:

30) Avocado Hummus

Another wonderful hummus recipe that you can easily make at home is avocado hummus. Avocados are loaded with healthy fats and protein, making them an extremely nourishing food. 

31) Pizza Hummus

This hummus recipe is similar to the others I just mentioned. The only difference is it calls for tomato sauce, oregano, and fresh basil. These few add-ins will give it that delicious pizza taste. It’s basically pizza without a lot of unnecessary carbs and calories. 

SMOOTHIES

32) Creamy Almond Banana Green Milkshake-Smoothie

Kids may not go so crazy over the word “smoothie,” but they certainly jump for joy when it comes to sipping on a thick and creamy milkshake! This recipe offers the best of both worlds. The consistency is more toward the milkshake side, but the ingredients are nothing but healthy. This “milkshake” calls for kale, bananas, almond butter, seeds, honey, and a little almond milk. It takes just a few minutes to create and will fill your child’s belly up with all good stuff. 

Photo Credit: The Flexible Chef

Photo Credit: The Flexible Chef

33) Raspberry Mango Smoothie

Perhaps you have to work your way up to a green smoothie. You can give a child the most delicious treat in the world, but if they don’t like the way it looks then they still won’t eat it! That’s where this gorgeous and nutritious raspberry mango smoothie comes in handy. The raspberries provide a boost of antioxidants. Plus, it’s dairy-free!

34) Anti-Inflammatory Blueberry Smoothie

Okay, so we don’t usually think about inflammation in our kid’s bodies. When it comes to maintaining proper health, though, it’s better to be proactive than reactive. That’s why filling your child’s diet up with blueberries and other ingredients that fight inflammation is only a positive. 

35) Pink Sunrise Smoothie

If you have a little girl, chances are she loves everything pink. So why not make her a smoothie that’s pink? This smoothie has strawberries, raspberries, beets, and carrots. These four ingredients alone contain nutrients that help protect the entire body. So as you watch your young one sip on this pretty pink smoothie, take a big sigh of relief that you’ve tackled the challenging task of getting your child to eat something healthy!

Top 12 Causes of Constipation & Natural Remedies

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What happens behind the bathroom door isn’t something most people like to think about, let alone discuss. You just want to get in, do your thing, and get out. For the estimated 63 million Americans suffering from chronic constipation, though, their bowel movements are always on their mind and greatly affect daily life. After all, being backed up can cause major stomachaches, back pain, fatigue, and even vomiting in severe cases. To avoid personal plumbing problems, it’s important to know how stool is formed and understand why it can potentially clog up a person’s pipes (AKA their intestines).

An estimated 63 million Americans suffering from painful and embarrassing chronic constipation. Find out the top 12 causes of constipation and natural remedies.


 

How Stool Is Formed

Passing a bowl movement is the final (and very important) step in the digestive process. It’s a sign that your body has gotten rid of the food waste and other toxic particles it needed to in order to function properly.

For your body to form stool, your entire digestive system needs to work together. You see, digestion starts in your mouth the moment you begin chewing food. The enzymes in your saliva work to break down food as it moves from the mouth, down the esophagus, and into the stomach. There, gastric juices continue to break down the food. As it moves through your small and large intestines, nutrients are extracted by the body to help your various systems function. The waste substance that remains in your intestines is stool.

If a person’s digestive system is working the way it was designed to, they will pass a bowel movement every day without much straining or discomfort. Doctors say healthy individuals can pass anywhere from one to three bowel movements a day, and it can vary from day-to-day. A person is considered constipated if they have three or fewer bowel movements per week.

Backed up?

Constipation is a common condition and is often caused by something minor — a lifestyle factor that you can easily change. Other times, the underlying cause of constipation is more complicated. Below, I have outlined the top 12 causes of constipation. Some of these causes may sound familiar, while others may come as a surprise to you.

1) Dehydration

We’ve all heard the saying before: You should drink eight glasses of water a day. Some doctors even recommend more than that depending on your lifestyle, body size, and general health. The fact is, staying hydrated helps to control your body’s temperature, heart rate, blood pressure, metabolism, and digestive health.

Why does hydration aid digestion?

Well, drinking adequate amounts of water keeps your intestines smooth and flexible. It also helps keep the food you eat moving through your intestines and ultimately allows waste to exit the body without much straining or discomfort. On the flip side, if your body doesn’t have enough water, a stool becomes hard and dry. That makes it extremely difficult to pass.

hydration

If you are someone who struggles to down enough liquid throughout the day, keep in mind that drinking glass after glass of water isn’t the only way to hydrate. According to the Institute of Medicine, about 80 percent of the water you consume comes from beverages, while the remaining 20 percent actually comes from food. That’s right … along with drinking water, you can also boost your H2O consumption from the foods you eat. So make sure to fill your diet with foods like cucumbers, zucchini, tomatoes, and other juicy fruits that have a high water content.


2) Low-Fiber / High-Sugar Diet

This probably doesn’t come as a surprise to you, but your bowel movements are a direct reflection of your diet. While most people know they should be eating enough fiber in their diet (since fiber promotes soft and bulky stool), the average American’s diet contains less than half the recommended amount.

The daily recommended intake of fiber is somewhere between 20 to 35 grams per day, depending on your age and gender. Unfortunately, the Standard American Diet (SAD) is filled with processed foods that are high in sugar, unhealthy fats, and way too much sodium. Those processed foods are also extremely low in fiber. For this reason, researchers say the average American consumes a mere 14 grams per day. Keep in mind, that’s the average, so many people eat even less than that!

The best way to add fiber to your diet is to fill your plate with fruits, vegetables, whole grains, and beans. Please note, though, when you increase your fiber intake it’s extremely important to drink enough water. If you don’t stay properly hydrated, the fiber will act as a sponge and absorb the surrounding liquids in your body. This can lead to harder and dryer stools. As you read just a few moments ago, dry stool is hard to pass and can lead to constipation (which is exactly what you don’t want). So when you begin adding more fiber to your diet, do so gradually. This will help your body gets used to the added amounts of fiber.

fiber-foods


3) Lack of Exercise

One of the reasons senior citizens are considered high risk for constipation is because of their more sedentary lifestyle. You may not even realize it, but when you exercise you’re not only working your leg and arm muscles. Inside your intestines, there is also a layer of muscle that is constantly contracting to help food waste pass. If you aren’t getting enough physical activity, though, your intestinal muscles may become too relaxed. This makes it extremely difficult for food to move through the digestive tract and ultimately exit the body.

Don’t worry — you don’t have to sign up for a High-Intensity Interval Training (HIIT) class in order to promote healthy bowel movements. Rather, doing some light yoga stretches every day can make a huge difference. All of the twisting and turning involved in yoga helps to massage the digestive organs and muscles, promoting a better bathroom experience.

yoga


4) Hypothyroidism

The thyroid is a butterfly-shaped gland that’s located in your neck and releases hormones that control your metabolism. One of the main things people think about when they hear someone has a sluggish/underactive thyroid is weight gain. However, hypothyroidism doesn’t only affect weight. When your thyroid is less active, so are the muscles in your intestinal tract. This causes stool to travel through the colon at a slower pace. The longer it takes a stool to pass, the more water gets drained from it. This leaves the stool dry and hard, making it tougher to pass.

Hypothyroidism affects approximately three million Americans, according to the Mayo Clinic. It’s more common in the elder population and women are five to eight times more likely than men to have thyroid problems. If you suspect something is wrong with your thyroid, schedule an appointment with your doctor. There’s a simple blood test that can diagnose the condition and your doctor can talk to you about proper treatment.


5) Poor Gut Health

The ancient Greek physician Hippocrates once said, “All disease begins in the gut.” Now, centuries later, it turns out Hippocrates was right. You see, our gut is loaded with bacteria. In fact, researchers estimate that we have 100 trillion bacteria living inside of us. Yes, that’s trillion with a “t.” Out of the 100 trillion bacteria inside of us, there are hundreds of different species. This diverse bacteria is a delicate ecosystem commonly referred to as the microbiome. It’s that microbiome that helps keep us strong and healthy.

In order for our bodies to function properly, doctors say we should have about 80% good bacteria and 20% bad bacteria. Unfortunately, poor diet, frequent antibiotic use, and living a high-stress lifestyle are all things that kill our good gut bacteria. For people with digestive issues, doctors have found unbalanced gut bacteria plays a large role. Proof of that lies in fecal transplants. A fecal transplant is a procedure where stool is taken from a healthy donor and placed into an ill patient’s colon. According to a study published in the journal of Gastroenterology Hepatology, fecal transplants have a 93 percent success rate in curing and/or healing digestive issues.

To help improve your gut health today, start taking a daily probiotic supplement and introduce probiotic foods into your diet. Some healthy probiotic foods include: 

  • Live-cultured yogurt
  • Kefir
  • Kimchi
  • Sauerkraut
  • Pickles
  • Natto
  • Tempeh
  • Miso (miso soup)
  • Apple Cider Vinegar

Learn a little more about probiotics and probiotic foods in this funny yet informative video by SciShow:


6) IBS

Irritable Bowel Syndrome (IBS) is a common and uncomfortable condition that affects the large intestine. Between 25-45 million people in the United States suffer from IBS. Symptoms include cramps, bloating, gas, mucus in stool, diarrhea, and constipation. With IBS, spasms of the colon can affect how stool moves through the digestive tract, resulting in irregular bowel movements.

While the cause of IBS isn’t well understood, some sufferers are able to control their symptoms through a healthy diet, lifestyle changes, and keeping stress levels at bay. Other people with more severe IBS, though, need to go on medication to control their symptoms. If you think you suffer from IBS, talk to your doctor.


7) Laxative Abuse

When many people are hit with constipation, they turn to laxatives for fast relief. There are various types of laxatives. One of the most popular is stimulants, which increase a stool’s hydration and stimulate the intestinal muscles to contract. There are also fast-acting enemas, which work by drawing fluid into the intestines to help stool pass more easily. Additionally, there are lubricant laxatives, which use mineral oils to coat the lining of the intestinal wall and stops stool from drying out.

Regardless of type, laxatives should never become a go-to source for constipation relief. If used for a long period of time, your body can actually become dependent on them. That means your digestive system won’t work properly without them.

Rather than loading up on laxatives, focus on drinking more liquids, eating a well-balanced diet, and reducing the amount of stress in your life.

laxative-abuse


8) Certain Medications

Constipation is just one of many side effects of certain prescription medications. Some of the most common drugs that are linked to constipation include antidepressants, drugs to treat schizophrenia or hallucinations, drugs that treat seizure disorders, drugs that help control Parkinson’s disease, pain-killers (specifically narcotics), blood pressure medications, and antacids.

If you recently started a new medication and notice a slow down in your digestive habits, talk to your doctor.


9) Supplements

Certain supplements can contribute to constipation. The two most common include calcium and iron. If your doctor has put you on a calcium or iron supplement and you are experiencing constipation, don’t stop taking it. Rather, consult with your physician first for his/her advice.

calcium-supplement


10) Depression

Depression takes a huge toll on the body in more ways than one. Today, we are going to focus on its impact on digestion. In general, when someone is in a state of depression, their body slows down. This greatly affects the digestive system. As you read earlier, slower digestion means a stool sits inside the intestines for a longer period of time and can dry out. Additionally, when someone is depressed, they are typically moving less and eating more not-so-good-for-you foods. That combination is a digestive nightmare.

Since antidepressant medications can also contribute to constipation, it’s best to beat the slump naturally. Some natural stress/anxiety/ and depression relievers include:

  • Go for a walk outdoors
  • Exercise
  • Journal
  • Meditate
  • Take a relaxing detox bath
  • Hang out with friends that make you laugh

depression


11) Pregnancy

During pregnancy, a woman’s body goes through a lot of changes. While most people focus on the growing waistline, one way you may not have expected pregnancy to impact the body is digestive health.

Pregnancy can lead to constipation for a few reasons. First of all, during pregnancy, the hormone progesterone releases and relaxes the smooth muscles in the bowel. This causes the digestive system to slow down. Additionally, the weight of the developing baby normally sits on the intestines and can slow the movement of stool through the digestive tract. 

If you are pregnant, it’s extremely important to stay hydrated. This will help keep your stool moist, meaning it will have an easier time traveling through your intestines and exiting your body. It’s also a good idea to stay active during pregnancy. While you don’t want to push yourself past your limit, there are some great prenatal yoga routines that can help keep things moving. 

pregnancy


12) Ignoring the Urge To Go

As silly as this sounds, one of the most common causes of constipation is simply ignoring the urge to go. Whether it’s because you don’t have access to a bathroom or you’re embarrassed to go “number two” around a particular person, holding it in for too long can lead to constipation problems. Again, that’s because the longer a stool sits in the colon, the more water gets drained and the harder it is to have a bowel movement. 


Top 8 Reasons You Should Eat Coconut Oil For Weight Loss

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If you’re looking to lose weight then I have some advice for you — add coconut oil to your regular diet. I know what you’re probably thinking: “How can coconut oil help me drop a pant size when it’s full of saturated fat?” While eating fat to lose weight may sound a bit strange at first, researchers say coconut oil is actually a weight loss friendly fat. That’s because it contains a unique combination of fatty acids that effectively boost the metabolism, burn up calories, blast belly fat, and keep you feeling full for longer. Find out why below!

If you're looking to lose weight then I have some advice for you -- add coconut oil to your regular diet. See the top 8 ways coconut oil benefits weight loss.

About The Fat In Coconut Oil

First, let’s address the fat in the coconut oil jar. In just one tablespoon of coconut oil, you’ll get 14 grams of fat, 12 grams of which are saturated fat. Years ago doctors and other health care professionals warned people to stay away from this type of fat, believing it could lead to obesity, heart disease, high cholesterol, and other health issues. Today, we know not all sat fats are created equal. According to researchers, the saturated fats found in coconut oil are mostly beneficial lauric acid, which is considered an extremely healthy medium-chain fatty acid (MCFA).

Before I go over the health benefits of medium-chain fatty acids, you should know that most common seed and vegetable oils (including olive oil) are comprised of long-chain fatty acids (LCFAs). LCFAs are difficult for the body to digest, are predominantly stored as fat in the body, and can increase LDL “bad” cholesterol levels. These are all horrible factors if you’re looking to lose weight and improve your health.

On the flip side, MCFAs are easily digested. They are also immediately converted into energy, which means they aren’t stored as fat. Plus, MCFAs help to stimulate the metabolism, which leads to weight loss. Don’t just take my word for it, though. Over the years, there have been several studies conducted on the effect MCFAs have on weight loss and researchers say the results are promising. In one study, rats were overfed with either LCFAs or MCFAs. After six weeks, researchers found the rats that were fed the MCFAs gained 20% less weight and 23% less body fat than the rats that ate LCFAs. This is great news for dieters. Based on the results of this study, along with a number of others, researchers believe MCFAs have the potential to fight human obesity.

coconut oil for weight loss 1


Coconut Oil Boosts Metabolism and Burns Calories 

Since coconut oil is digested differently than most other fats, it’s no wonder the body responds to it in a unique way. When you consume the thermogenic oil, medium-chain fatty acids are sent straight to the liver, where they are converted to energy. This means that coconut oil’s high-fat content isn’t left to circulate freely in the blood or get stored as extra body weight.

Numerous studies have found the MCFAs in coconut oil enhance energy expenditure, fat usage, and calorie burning. In one study conducted by the University of Geneva, researchers fed eight healthy young men between one to two tablespoons of MCFAs or LCFAs before meals. At the end of the study, researchers found the men who ate the MCFAs experienced an increase in energy expenditure by 5%, totaling a loss of about 120 calories per day.

In another study, 17 obese women were fed daily meals rich in either MCFAs or LCFAs. After 27-days, researchers found when the women replaced the fats they usually eat with MCFAs, they actually burned more calories.

calories


You May Experience a Natural Energy Boost

Let’s keep talking about calories. You probably know that in order to lose weight you need to burn more calories than you’re consuming. One of the best ways to do that is to get physical. Through activities like yoga, kettlebell swings, Zumba, P90X, Crossfit, or a number of other popular workouts, you can burn a ton of calories and watch the pounds melt right off. It all sounds great, but when it actually comes down to getting your booty off the couch and working out a lot of people just don’t have the energy. Many people either skip working out altogether or they don’t push themselves hard enough during a workout session to reap the weight loss benefits. This is where coconut oil may help!

In one study, researchers found consuming MCFAs can actually help increase energy and stamina. Over a six-week period, the researchers fed mice a diet rich in either MCFAs or LCFAs. Then, they had the mice swim in a current pool until they became too exhausted to continue. In the end, the group of mice that were fed MCFAs showed significantly greater endurance and were able to swim for a longer period of time. Imagine how many more calories you can burn if you pushed yourself just a little harder during every workout!

energy


 Controls Blood Sugar Levels

One reason coconut oil can naturally boost energy is because it can control blood sugar levels. While this is extremely important for anyone who battles with diabetes, blood sugar levels also have a direct impact on your ability to lose weight and keep it off. For many people, simply getting ahold of their blood glucose peaks and valleys is enough to do the trick and help stabilize their weight.


Coconut Oil Makes You Feel Full

Are you someone who is always hungry? An hour or two after you eat breakfast do you find yourself reaching for a snack? I’m sorry to be the bearer of bad news, but an extra snack here and there isn’t helping your weight loss efforts. Of course, I’m not suggesting you starve yourself until lunch. Rather, it’s time to re-evaluate your meals. Eating foods that are rich in protein, fiber, and healthy fats have been known to help keep your tummy feeling full for longer. 

If you enjoy eating oatmeal for breakfast then you are already getting a nice dose of fiber and protein. Next time, though, try stirring in a spoonful of coconut oil too. Not only will it boost the flavor, but it will also provide your body with MCFAs, which researchers say help curb mid-morning snacking. For example, in a two-week study, researchers looked at how eating MCFAs affected appetite. They fed six healthy men a diet high in MCFAs and found they immediately ate 256 fewer calories per day. So, as you can see, in the long run adding coconut oil to your meals can help you eat fewer calories throughout the course of a day.

If you don’t care for oatmeal, some other options are to add coconut oil to your morning cup of coffee or slather some on top of your eggs. You can even replace the butter on toast with coconut oil or add some to a smoothie. The possibilities are endless so get creative! 

smoothie


Coconut Oil Blasts Belly Fat

When you button your jeans does your stomach pour over, resembling a muffin top? Along with the uncomfortable feeling of a tire around your waist, belly fat is dangerous to your health. When your body holds onto fat in your mid-section it builds up in between your organs, like your stomach and intestines. This type of fat is called visceral fat, which has been linked to heart disease, cancer, and diabetes. While getting rid of belly fat can be challenging, researchers say coconut oil can help.

In one study, 40 women between the ages of 20-40 years old were given a daily soybean oil or coconut oil supplements. They also followed a low-calorie diet and walked 50 minutes a day. After 12 weeks both groups had lost weight. However, only the coconut oil group had experienced a decrease is belly fat. Women who ate the soybean oil actually had a mild increase in belly fat. This isn’t the only study that reached such findings. 

belly fat


Coconut Oil May Increase Thyroid Activity

The thyroid is a butterfly-shaped gland that’s located in your neck and releases hormones that control your metabolism. If you have a sluggish/underactive thyroid you may experience weight gain. Unfortunately, many of the oils that we cook with on a daily basis can negatively affect our thyroid health. According to Dr. Joseph Mercola, after someone consumes an oil that contains LCFA, it oxidizes quickly and becomes rancid in the body. This process can damage cells and put stress on the thyroid. That isn’t the case with coconut oil, though. Since coconut oil is more stable and doesn’t put stress on the thyroid, this super oil has even been compared to powerful antioxidants. 


Coconut Oil Improves Digestion

For decades, researchers have recognized the ease of digesting coconut oil. Like I mentioned above, this is because MCFA molecules are smaller than LCFAs and require less work to be broken down and digested. This means coconut oil puts less strain on the pancreas and entire digestive system. Additionally, coconut oil fights inflammation. For these two reasons, patients with Crohn’s disease, colitis, and other gastrointestinal issues have reported significant improvements in their digestive health after adding coconut to their diet.

While digestive issues are extremely uncomfortable, did you know that a sluggish digestive system has actually been linked to a tougher time losing weight? That’s mainly because your body won’t properly break down food and toxic waste will get stored in your intestines. Right now, the average American has pounds of stool trapped in their intestines and doesn’t even know. Additionally, when your digestive system isn’t working properly your intestines won’t be able to absorb all of the nutrients and minerals from the food you eat. This means nutrients that can stimulate weight loss may not be absorbed into the bloodstream. As you can see, improving your digestion is another way coconut oil can help you lose weight, feel lighter, and be healthier!

digestion


How Much Coconut Oil Should I Eat For Weight Loss?

While coconut oil offers the body many benefits, including weight and fat loss, it’s important to note you should consume it in moderation. Eating spoon after spoon of coconut oil in addition to other fats will likely leave you with undesirable results. Meaning, you may actually gain a few pounds. So, instead of just adding coconut oil to your existing diet, work to replace some of the fats you currently eat (like butter, olive oil, soybean oil, canola oil, etc) with coconut oil. 

So how much of it should you consume in a day to lose weight? According to Dr. Bruce Fife, who is a nutritionist, naturopathic physician, and author of the book “The Coconut Oil Miracle,” you should eat anywhere between one-three tablespoons of coconut oil a day to reap the health benefits. 


Should I Eat Coconut Oil When It’s Solid Or Liquid?

If you’ve never used coconut oil before then this question might confuse you. Here’s the deal – when coconut oil reaches 76 degrees Fahrenheit it melts to a liquid. So if you leave coconut oil on your countertop for a period of time, you may watch its form change. In the hot summer months, your tub of coconut oil will likely be soft and liquidy. In the cold winter months, however, it will be hard. The powerful nutrients in coconut oil remain in both forms. So whether it is liquid or solid, they are equally healthy. 


How To Choose a Coconut Oil

While it doesn’t matter whether you consume coconut oil in its liquid or solid state, if you want to reap the many health benefits then it is important to choose a high-quality oil. When shopping for coconut oil look for the following words: unrefined, extra virgin, and/or pure. This means no chemicals have been added to the oil and it hasn’t been bleached. Additionally, the oil isn’t exposed to high heat levels during the extraction process, like its refined counterpart. This is key since heat can kill off some of the good nutrients.

Just like with any real food, coconut oil does expire. With that said, coconut oil does last way longer than most fresh oils do. Unrefined coconut oil has a shelf life of more than a year.

30 Fun and Healthy Recipes for Two

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Whether you’re used to cooking for just yourself or you’ve recently become empty nesters, cooking for two doesn’t have to be intimidating or challenging. This collection of fun and healthy breakfast, lunch, dinner, and dessert recipes are all perfectly portioned for two. Follow them step-by-step or use them as springboards to create your own delicious dishes.

Cooking for two doesn't have to be intimidating or challenging. Check out these 30 fun and healthy recipes for two that are sure to wow your diner!


 

Breakfast

1) Baked Eggs In Avocado

If you and your spouse or roommate don’t have much time in the morning, but still want to eat a hearty meal, then this is a definite winner. All you need is two avocados, four eggs, and about two minutes of prep time. Throw them in the oven, go get dressed, and they’ll be ready to enjoy when you’re done. Since this recipe is filled with healthy fats and protein, it will help keep you feeling full until lunch time. That means there’s no need to load up on extra calories from a mid-morning snack.

avocado-egg

2) Egg White Scramble For Two

If you love eggs, but don’t like indulging in the yolk, then try this egg white scramble. It’s perfectly portioned for two and is loaded with flavors thanks to the garlic, tomatoes, and spinach. Along with the flavors, it’s also bursting with nutrients. The spinach alone offers zinc, calcium, iron, magnesium, phosphorus, potassium, copper, manganese, and fiber. That’s not to mention the abundance of vitamins such as A, B, C, E, and K.

3) One-Pan Breakfast Quesadillas for Two

Who the heck has time for dishes in the morning (and even if you do, who really wants to clean first thing in the A.M.)? That’s one of the worst parts about making a good breakfast, don’t you agree? If you want to avoid a mess, try this one-pan breakfast quesadilla that’s portioned for two. This recipe calls for protein-packed eggs, vitamin-rich veggies, fat-fantastic avocado, and a few spices to give the dish an extra kick.

4) Hashbrown and Egg Bake For Two

YES … just YES! This baked breakfast dish calls for potatoes, eggs, asparagus, onions, garlic, cheese, and bacon. Plus, a ton of other healthy spice. While it’s obvious this dish is oozing with flavor, it’s also obvious that it can be made much healthier. If you feel like splurging, follow the directions step-by-step. If you want to make this dish a bit cleaner, though, you can easily swap out (or completely eliminate) the cheese and bacon. If you are looking to swap these ingredients for something else, try a dairy-free cheese and some turkey bacon.

5) Banana Nut Overnight Oats

If you truly are pressed for time in the mornings, why not make your breakfast the night before? Overnight oats are extremely easy to prepare, you can eat them on the go, and they’re loaded with healthy ingredients. This recipe, for example, calls for bananas, a fruit that’s full of dietary fiber that benefits digestion. This particular overnight oats recipe also uses chia seeds. While chia seeds are tiny, they are a nutritional powerhouse. They’re rich in fiber, Omega-3 fatty acids, protein, vitamins, and minerals such as calcium, phosphorus, potassium, zinc, and magnesium. Researchers say this nutrient-dense superfood can fight free radicals, boost energy, support heart health, support healthy digestion, help build muscle, and aid weight loss.

Photo Credit:The Healthy Maven

Photo Credit:The Healthy Maven

6) Mango Chia Seed Pudding

Speaking of chia seeds, you can also make your own homemade chia seed pudding. Whip up a batch in the evening, pop it in the fridge to set overnight, and dig into your creamy meal in the A.M. This dish is completely gluten-free, dairy-free, and refined sugar-free.

7) Quinoa and Egg Scramble With Spinach

Looking to add more protein to your diet? This dish can definitely do the trick. That’s because just one cup of quinoa contains approximately eight grams of plant-based protein. Plus, quinoa is considered a complete protein, meaning it packs all nine essential amino acids that your body needs to thrive. Additionally, this breakfast meal for two also calls for spinach and eggs, which provide protein! This breakfast for two option is an all-around winner.

Photo Credit: Popsugar

Photo Credit: Popsugar

8) Roasted Tomato, Italian Sausage, and Ricotta Frittatas

Frittatas are sort of like an omelet, but have a different texture because they’re cooked in the oven versus fried on the stove. If you haven’t tried one yet, you’re definitely missing out! This particular frittata dish is made with eggs, tomatoes, various spices, and Italian sausage. This dish is super easy to customize. You can eliminate the sausage and add some of your other favorite veggies instead. The possibilities are endless, so feel free to get creative and play around.

9) Paleo Cashew Pancakes For Two

Do you feel guilty after digging into a big plate of pancakes? Well, you don’t have to! This recipe is made with gluten-free flour, eggs, cashew milk, cashew butter, and a little vanilla extract. There is absolutely no refined-sugar or artificial ingredients. Top it with some organic, raw maple syrup and dig in!

10) Blueberry Pomegranate Smoothie Bowl For Two

Smoothie bowls are the epitome of a fun breakfast meal. It’s a cross between a smoothie and bowl of cereal. This particular recipe is perfectly portioned for two and is packed with protein, key vitamins, and minerals. Both blueberries and pomegranates are loaded with antioxidants that help the body fight free-radicals. The Greek yogurt and scoop of protein powder offer the body a nice serving of protein to kickstart the day. Lastly, the bananas provide digestion-friendly fiber. This meal is an all-around win!

Photo Credit: Try Anything Once Culinary

Photo Credit: Try Anything Once Culinary


Lunch/Dinner

11) Lemon Rosemary Chicken Recipe

After a long day at the office, running around with the kids, or cleaning the house, you may not be in the mood to stand in the kitchen cooking for hours on end. That doesn’t mean you have to settle for greasy fast food or unhealthy takeout, though. This good-for-you filling meal is extremely easy to make. All you have to do is marinate some chicken with a lemon mixture (did you know lemons are great for detoxing?) and pop it in the oven. Voila … dinner is served!

12) Greek-Style Stuffed Zucchini with Tomatoes

Have you ever heard of zucchini boats before? Well, this is the perfect example of an easy-to-make, flavorful zucchini boat. All you do is cut the healthy veggie in half (length wise) and scrape out the center to create a “boat.” Then, you stuff the zucchini with food. In this case, the zucchini is stuffed with ground beef, bulgur, vegetables, and spices. This is another recipe that’s extremely easy to customize, so if you are a vegetarian household then just eliminate the meat!

Photo Credit: Delish

Photo Credit: Delish

13) Stuffed Eggplant Boats

Like the idea of veggie boats? Then this stuffed eggplant boat is a definite must-try. While it’s the same concept as #14, it offers a completely different taste. This recipe calls for Italian seasonings and cheese. One bite of this eggplant dish will make you feel like you’re eating at a five-star Italian restaurant. No need to feel guilty after eating this dish, though. It’s low-carb, high protein, and high vitamins/minerals!

14) Coconut Curry Chicken

This dish has a lot going on … and it’s all good! The chicken provides a nice serving of protein, the coconut milk offers healthy fats, and the hot peppers will help speed up your metabolism. Of course, I can’t forget to mention that this recipe calls for onions, garlic, and ginger — three powerhouse foods that help improve overall health!

15) Peanutty Quinoa Bowls For Two

This healthy Chinese-inspired dish is nothing but cooked quinoa, veggies with peanut sauce, a ton of healing spices, and a few slices of baked tofu. There is a great amount of protein in this dish, meaning it will help keep you feeling full for longer. You can kiss that midnight snack attack goodbye! Plus, it’s gluten-free. It even calls for tamari, which is a great gluten-free alternative for soy sauce. If you avoid soy in your diet, you can easily ditch the tofu.

Photo Credit: Oh My Veggies

Photo Credit: Oh My Veggies

16) Greek-Style Stuffed Peppers

This nutrient-dense dinner for two definitely deserves a spot on your table. Let’s start with the bell peppers. Did you know that red peppers have more than double the amount of vitamin C than an orange? They also have up to nine times more vitamin C than green bell peppers. So when picking out the perfect pepper to stuff, reach for red! Okay … now let’s talk about what to stuff your pepper with. While you can play around with ingredients, this particular recipe calls for ground chicken and quinoa. That makes this dish a protein powerhouse. Plus, it also contains lemon juice and garlic. That makes it great for detoxing.

17) Ground Turkey and Spinach Stuffed Mushrooms

This Paleo dinner or lunch idea is super easy and super filling. The large portobello mushrooms give you that satisfying ‘meaty’ feel and offer your body a nice dose of beneficial nutrients.

Photo Credit: Table For Two

Photo Credit: Table For Two

18) Baked Salmon With Honey Dijon and Garlic Glaze

When you’re looking for a healthy and delicious meal, salmon is always an excellent choice. This popular fish is rich in mood-boosting vitamin D and heart-healthy omega-3 fatty acids. It’s also great for digestion, brain health, eye health, sleep quality, and your complexion. Plus, salmon contains a lot less mercury than other fish. So if you’re worried about contaminated seafood then opt for salmon.

19) Kung Pao Chicken Zoodles

There’s something fun about slurping up a big bowl of noodles. Well, except for when you finish eating and are left feeling stuffed, bloated, and tired. That part is not so fun. That’s where this meal comes in handy. In this Kung Pao Chicken dish, you replace traditional noodles with gluten-free zoodles. In case you’ve never heard of zoodles before, they are spiralized zucchini. You will need a spiralizer to make this dish, but you can pick one up at places like Bed Bath and Beyond or Target. There are a lot of cheap brands out there that work well.

Photo Credit: Skinny Taste

Photo Credit: Skinny Taste

20) Fish Tacos With Mango Salsa

Celebrate Taco Tuesday with this healthified fish dish. The recipe calls for tilapia, but you can easily swap for a different fish fillet. When you bite into these fish tacos, you will experience a little party in your mouth since the fish is complimented by homemade sweet/spicy mango salsa. If you follow a gluten-free diet, either opt for gluten free taco shells or use a butter lettuce leaf.


Dessert

21) Avocado Brownies For Two

So I have a confession. In my opinion, the best part of a meal is dessert. The worst part about dessert, though, is I can never stop eating it. Does that sound familiar? If so, this recipe is perfect since it only makes two servings! That’s immediate portion control. Additionally, it uses healthier ingredients so you don’t have to feel guilty for indulging. A mashed avocado provides this recipe with healthy fats and a creamy texture. The other humble ingredients used in this recipe make it gluten-free, refined sugar-free, and preservative free.

Photo Credit: A Saucy Kitchen

Photo Credit: A Saucy Kitchen

22) Guilt-Less Banana Ice Cream

Ice cream is a refreshing dessert option, but who wants all that sugar?! Instead, try this banana “nice cream.” It’s dairy-free (since it’s nothing but frozen bananas and coconut milk) and refined sugar-free. Since it contains nothing but a humble fruit and some dairy-free milk, I suppose you can actually say this dessert is nutritious!

23) Healthy Peanut Butter Apple Crisp

This is a great fall/winter dessert idea (although, your taste buds and waistline will enjoy it any time of the year). It calls for tart apples, creamy peanut butter, and crunchy homemade granola crumble. It’s gluten-free, refined sugar-free, and preservative free.

apple-crisp

Photo Credit: The Creative Bite

24) Chocolate Peanut Butter Plantain Donuts

I think it’s pretty fair to say that everyone loves eating donuts, but no one wants to look like they love eating donuts! Am I right!? If you are craving the round treat, then try this recipe. There are only five ingredients in these homemade donuts, none of which include gluten, grains, dairy, eggs, soy or refined sugar. Rather, they’re filled with humble protein-packed ingredients!

25) Chocolate Mousse

This healthified chocolate mousse dish is simple, yet impressive. It’s made with coconut cream and gelatin instead of the traditional egg whites, making it dairy-free. Don’t tell your guest and you may even fool someone into thinking it’s the classic version!

26) Blueberry Tarts for Two

You may be surprised to find out how few ingredients are included in these tarts. Almonds, coconut oil, and maple syrup make up the crust. The filling is simply blueberries and coconut powder. It’s a definite must-try!

Photo Credit: The Rawsome Vegan Life

Photo Credit: The Rawsome Vegan Life

27) Maple Cinnamon Spiced Nuts

Okay … so technically this recipe yields six. However, they are extremely easy to store for snacking at a later date so I think they deserve a place on this list. For the most part, this recipe is filled with humble ingredients — nutritious nuts, egg whites, maple syrup, and spices. The only thing you may want to consider changing, though, is the 1/2 cup of granulated sugar. You can just remove it altogether (since the maple syrup will provide you with sweetness) or you can swap for another natural sweetener (such as coconut sugar)!

28) Strawberry Mint Sorbet

It doesn’t get much easier and healthier than this sorbet recipe. All you need is a blender, three ingredients, and about five minutes. This recipe only contains strawberries, water, and fresh mint leaves! No dairy and no added sugar!

29) Low Fat Chocolate Peanut Butter Muffins For Two

Yes … this recipe only makes two muffins! Isn’t that amazing? That means you won’t be tempted by dozens of tantalizing muffins staring at you, calling your name to eat another. This recipe isn’t gluten-free, but you can always swap out the whole wheat flour for a gluten-free all-purpose flour.

Photo Credit: The Conscientious Eater

Photo Credit: The Conscientious Eater

30) Cranberry-Brie Walnut Stuffed Sweet Potatoes

Since this recipe is sweet and savory, you can either enjoy it as a side dish during mealtime or make it for dessert. While it’s extremely filling, it’s 100 percent guilt free. It’s just sweet potatoes, brie cheese, walnuts, and cranberries. Just thinking about this dish makes me taste fall!

Enjoy!

Top 10 Gluten Intolerance Symptoms & What To Do

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Over the last few years, the demand for gluten-free foods has skyrocketed. In fact, an estimated one in five Americans actively tries to include gluten-free foods in their diet. For some, eating gluten-free is viewed as a ticket to weight loss and boosted energy. For others, it’s just securing a seat at the popular table (since going gluten-free is all the rage right now). For many people, though, avoiding gluten-laden foods is a medical necessity.

The demand for gluten-free foods has skyrocketed. For many people, going gluten-free is a medical necessity. See the top 10 gluten intolerance symptoms.



 

Gluten is a type of protein found in wheat, barley, and rye. It helps give bread its airy and fluffy texture. It’s also a key stabilizing ingredient in many processed foods. While there’s no doubt gluten is lurking in some of your favorite pantry staples, it’s estimated that as much as 15 percent of the US population has trouble when consuming the controversial protein. Additionally, as many people who are already diagnosed, there are even more suffering from gluten intolerance and have no idea.

Celiac Disease

Celiac is a very serious autoimmune disease that affects about one percent of the American population. If someone suffers from celiac, consuming even trace amount of gluten can be extremely problematic. That’s because the body perceives gluten as an invader and triggers an immune response that damages the small intestines. Over time, these attacks cause damage to the villi (small finger-like projections) lining the intestine. This, in turn, makes it hard for the body to properly absorb nutrients. *More signs and symptoms of celiac disease below.

Right now, the only treatment for celiac sufferers is a strict, gluten-free diet.

Taking a simple blood test can help determine if you have celiac disease. If tests come back negative, though, there’s still a chance you have a gluten intolerance.

Non-Celiac Gluten Sensitivity

Non-celiac gluten sensitivity is a milder form of gluten intolerance that can still cause major health problems. While it’s harder to diagnose, research estimates that 18 million Americans suffer from gluten sensitivity. That’s nearly six times the amount of Americans who have Celiac disease.

Both celiac and non-celiac gluten sensitivity can cause serious symptoms that affect the entire body:

1) Digestive Issues

After you indulge in a piece of pizza, a bowl of pasta, or a fluffy muffin, does your stomach start acting up? Gas, bloating, stomach pain, constipation, and diarrhea are all common signs of gluten intolerance. According to research studies, some people experience digestive issues within a few hours of eating gluten foods, while others may not notice symptoms until the following day.

Along with constipation and diarrhea, people who have celiac disease may also experience pale and foul-smelling stool. This is a result of poor nutrient absorption (as I mentioned earlier).

digestive-issues


2) Brain Fog

Do you ever feel like you can’t think clearly? Are you more forgetful than you used to be? Do you get confused easily? Do you have trouble focusing? If so, you’re most likely experiencing a bout of brain fog.

While this form of cognitive impairment can be triggered by a number of things — such as stress, lack of sleep, or hormone changes — it may be a sign your body can’t handle gluten. Nearly 40 percent of gluten-intolerant individuals report experiencing “brain fog.” Additionally, according to Celiac.org, celiac disease patients show major improvement once they begin eating a gluten-free diet.

To date, there have been a few studies that have taken a closer look at how gluten affects the brain/cognitive ability. In one study, Mayo Clinic researchers found a link between celiac disease and forms of cognitive decline (such as Dementia). Keith Josephs, M.D., Mayo Clinic neurologist and study investigator said:

“This is the largest case series to date of patients demonstrating cognitive decline within two years of the onset of celiac disease symptom onset or worsening.”

brain-fog


3) Anxiety, Depression, and Mood Swings

Speaking of gluten affecting our minds, researchers have found people who are gluten intolerant can be more susceptible to anxiety, depression, and mood swings (especially if the person is left undiagnosed and continues to consume gluten-laden foods). Researchers have a few possible explanations as to why gluten may affect mood.

Seratonin Levels – Studies show that gluten can affect the amount of serotonin in our body. Serotonin is a neurotransmitter in the brain that allows cells to communicate and regulates mood. It’s often referred to as the “happy hormone.” In one study, rats fed wheat showed decreased serotonin levels.

Gluten Exorphins – Exorphins are opioid peptides that come from outside the body (for example, gluten after it’s been partially digested). These peptides can affect the central nervous system and increase the risk of depression.

Gut Bacteria – Research shows patients with Celiac disease have unbalanced gut bacteria, which is extremely detrimental to mental health (as well as overall health). In multiple case studies with mice, researchers were able to completely alter the mice’s behavior by changing their gut bacteria. The mice that had balanced gut bacteria were less anxious, more adventurous, and seemed to be in a better mood. Researchers at UCLA found the same effect on humans. While it’s still unknown, gluten itself is believed to cause the bacterial imbalance, rather than the Celiac disease itself.

depressionanxiety


4) Fatigue

It’s normal to feel tired after a night of tossing and turning or a stressful day, but if you’re chronically fatigued then it’s time to figure out why. Numerous studies link fatigue to gluten intolerance. Studies show between 60–82 percent of people with gluten-intolerance commonly experience fatigue, especially after eating foods that contain gluten.


5) Headaches

Headaches are pretty common and can be triggered by a number of different things — from dehydration to stress. According to researchers, though, people who suffer from gluten-intolerance may be more prone to migraines. In one study by the American Headache Society, researchers collected data from 502 patients with either celiac disease, Irritable Bowel Disease (IBD), or gluten sensitivity. They also included a control group. They found chronic headaches reported by 56 percent of people with gluten sensitivity, 30 percent of people with celiac disease, 23 percent of people with IBD, and 14 percent of control subjects.

Researchers warn if you have chronic and severe headaches without any apparent cause, gluten may be the culprit.


6) Skin Problems

About 15-25 percent of people with celiac disease experience a severe, itchy, blistering skin condition called Dermatitis herpetiformis (DH). This skin manifestation of celiac is part of the abnormal immune response to gluten and typically occurs on the elbows, knees, and buttocks. Treatment consists of a lifelong gluten-free diet and experts say it may take up to two years to gain total control of the condition.

DH isn’t the only way gluten can affect the skin. Several other skin diseases have been shown to improve from ditching gluten. They include psoriasis, alopecia areata, and chronic urticaria.

skin


7) Autoimmune Disorders

Various studies reveal people who suffer from celiac disease (which is an auto-immune disease) are more prone to developing other auto-immune disorders such as Hashimoto’s thyroiditis, rheumatoid arthritis, multiple sclerosis, ulcerative colitis, and lupus. Additionally, according to researchers:

“Increased prevalence of celiac disease has been found in patients with autoimmune thyroid disease, type 1 diabetes mellitus, autoimmune liver diseases, and inflammatory bowel disease.”

If you’ve already been diagnosed with an auto-immune disease and experience some of the other symptoms on this list, you may want to get tested for celiac disease or try adopting a gluten-free diet.


8) Iron-Deficiency Anemia

Iron-deficiency anemia is the single most prevalent nutritional deficiency around the globe. It’s also one of the first warning signs of celiac disease. Earlier in this article, I told you that celiac disease can damage the intestines and lead to poor nutrient absorption. When your body doesn’t properly absorb iron it interferes with the production of hemoglobin, which is necessary to transport oxygen throughout the body.

In one study, researchers set out to determine the prevalence of celiac disease in patients with iron deficiency anemia. Out of 84 patients, a little more than 7 percent tested positive for celiac. They were then put on a gluten-free diet. Shortly after, researchers noticed their hemoglobin levels improved drastically. This shows a direct connection to gluten!


9) Joint Pain

For people who are gluten intolerant, indulging in a gluten-filled meal can cause an inflammatory response in the body. That inflammation can lead to swelling and pain, particularly in the joints. If you are experiencing joint pain, try eliminating gluten from your diet and see if you notice a difference.

joint-pain


10) Leg and Arm Numbness

Researchers also link gluten intolerance to neuropathy, a disorder that causes numbness in the hands and feet. According to researchers, neurologic complications are estimated to occur in 10% of celiac patients, with peripheral neuropathy being one of the most common problems.


Think You’re Gluten Intolerant? Try an Elimination Diet

One of the best ways to determine if you are gluten intolerant is to try an elimination diet. The elimination diet is an eating plan that lasts for around a month or so and requires you to slowly eliminate certain foods from your plate — in this case gluten. Since it could take gluten a few months (and sometimes years) to clear from your system, the longer you go gluten-free, the better.

In order to achieve accurate results, you will need to eliminate 100 percent of the gluten from your diet. That means you will need to be very diligent about reading ingredient labels. Did you know there is gluten in ketchup, mayonnaise, many salad dressings, soy sauce, some soups, some veggie burgers, bouillon cubes, some chewing gums, candy, and anything malt?

Once you’ve gone gluten-free for about a month, reintroduce it back into your diet. If you start to feel worse after you reintroduce it into your diet then you’ll know gluten is an issue.

If you suspect you are gluten-intolerant, you’re also encouraged to meet with your doctor.

vegetables-gluten-free

Going Gluten-Free

While going gluten-free may seem like a nearly impossible task, today, there are plenty of healthy and delicious options out there for you. While you should stick to whole foods (like fruits, vegetables, and lean proteins), you don’t have to give up delicious desserts and baked goods. Rather, start experimenting with new flours — like coconut, almond, quinoa, and oat flours.

Remember, if you are truly gluten intolerant, even consuming trace amounts of gluten from cross contamination can cause a painful immune reaction. Along with reading food labels carefully, check with your doctor to make sure there aren’t any trace amounts of gluten found in your medications or supplements. 

20 Quick & Healthy Lunch Ideas For Work

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Workday lunches are one of the hardest meals to figure out, don’t you think? You need to find a meal that will boost your energy, satisfy your taste buds, and won’t take too much time to scarf down (after all, you can’t miss that afternoon work meeting you’ve been dreading since last week). Sometimes we turn to greasy, processed fast food because it’s convenient. Other times, we’ll stop by a restaurant in an attempt to eat something more nutritious. Regardless, you’re still wasting money on food you probably didn’t even want in the first place. Instead of going through the hassle of finding a mediocre meal, why not pack a lunch? Check out these 20 quick and healthy lunch ideas for work!

Workday lunches are one of the hardest meals to figure out. Rather than turning to fast food or expensive restaurants, try these healthy lunch ideas for work!


 

Salad Jars

Packing a to-go salad in a jar is always a great idea. They’re easy to throw together on a Sunday afternoon and put away for the rest of the work week. They’re healthy, delicious, and beautiful! Plus, you can easily customize them to fit your taste buds. Here are some fun salad jar ideas:

salad-jar-lunch-for-work

Quinoa Salad Jar – This recipe is jam packed with protein thanks to a hearty serving of cooked quinoa. Did you know there are a whopping 8 grams of protein in just one cup of quinoa? The ancient seed is also high in fiber and magnesium! Along with quinoa, this recipe also calls for plenty of detoxing vegetables and a healthy homemade dressing that only takes a few minutes to whip up!

Buffalo Chicken Salad Jar – Indulging in a big plate of buffalo wings is certainly fun, but all that grease and fat can leave you feeling bloated and sluggish. That is definitely not a feeling you want to deal with in the middle of a work day. Don’t you agree? If you still want to enjoy the flavor of wings, though, make one of these buffalo chicken salad jars! The combination of buffalo sauce-coated chicken, blue cheese, and celery is sure to make your taste buds happy. You can easily make this recipe even healthier by ditching the blue cheese.

Taco Salad Jar – Craving Mexican food? This taco salad jar will hit the spot. It has everything a real taco does — salsa, lettuce, tomatoes, black beans, meat, and cheese. Ditch the processed taco shell and chips, though, and you’ve instantly created a healthified Mexican meal that will keep you full for hours.

7 Layer Bean Salad – This salad doesn’t have any lettuce or leafy greens, however, it’s still extremely healthy and filling. Simply add the dressing and layer your different types of beans and peppers. This salad jar is loaded with protein and dietary fiber, which means it’s great for your digestive health and can help aid weight loss. 

Strawberry Spinach Mason Jar Salad with Citrus Poppy Seed Dressing – Protein, healthy fats, and antioxidants – this salad jar has it all. It’s loaded with roasted asparagus, grilled chicken, crunchy cucumber slices, avocado, red onion, toasted almond slivers and a citrus poppy seed dressing. Not only will the nutrients leave you with a boost of energy, it’s delicious.

*Get creative and play around with what ingredients you add to your salad jar. Check out this quick video for 6 tips to making the best salad jar:


Stir-Fry

Stir-frying is a quick cooking method where meats and vegetables are seared over a high heat. It requires little oil, doesn’t take much time to cook, and it’s typically loaded with vegetables. Make your stir-fry on Sunday and store in an airtight container for when you’re ready to enjoy!

stir-fry-recipes-for-lunch

Shrimp and Broccoli Stir-Fry – This dish calls for detoxing green beans, vitamin C packed broccoli, and protein filled shrimp (there are 24 grams of protein in every 100 gram serving). It’s also flavored with ginger, one of the healthiest spices on the planet. Along with aiding digestion, ginger has cancer-fighting properties. Sounds good to me! If you want to make this dish Paleo-friendly, simply use coconut aminos in place of the miso, and apple cider vinegar rather than rice wine vinegar.

Asian Zucchini Stir Fry Noodles – This dish is the ultimate takeout fake-out! The sauce tastes just like a healthier version of the one served at your local Chinese restaurant. The biggest difference is this recipe ditches the rice noodles and uses zucchini noodles instead. Making this swap means you’re slashing calories and increasing nutrients! Overall, this meal is incredibly healthy and incredibly delicious.

One-Skillet Chicken and Broccoli Dinner – Another great thing about making stir-fries is you only have to use one pot to make an entire meal, which makes clean-up quick and easy (after all, who has time to wash a gazillion dishes)! To make this dish, simply toss some chicken and broccoli florets into a pan with some olive oil and spices. In just a few minutes you’ll be left with a protein-packed dish that will keep you full until dinner time.

Cauliflower Rice Stir Fry – Have you tried cauliflower rice yet? If not, you’re missing out! This stir-fry looks like rice and has the same texture as rice, but is really nothing more than a plate of healthy vegetables! This stir-fry has only 57 calories and 3 grams of carbohydrates per each one cup serving (so feel free to pack two servings)!

Skinny Quinoa Stir Fry – This vegetarian meal is high in fiber, protein, vitamins, minerals, and antioxidants! That’s thanks to the quinoa and various veggies. This particular recipe yields six servings so just a few minutes of cooking will offer you several meals!


Lettuce Wraps

Wraps are easy to throw together, cover in some foil, and take to the office. While you can easily use a whole wheat wrap, why not slash the calories in half and use a lettuce leaf to wrap all of your add-ins instead? If you don’t have time to make the individual wraps in the morning, just pack the stuffing in an airtight container and bring along a few pieces of lettuce. 

lettuce-wraps-for-work-lunch

Healthy Thai Chicken Lettuce Wraps – Carrots, cucumbers, bell peppers, and grilled chicken wrapped in lettuce and smothered in a sweet chili sauce and Sriracha — doesn’t that sound delicious? A quick health tip – red bell peppers are loaded with vitamin C and contain more nutrients than the green ones. So opt for red peppers! While this recipe uses soy sauce, you can simply swap it out for gluten-free Tamari (if you follow a gluten-free diet). 

Turkey and Cucumber Lettuce Wraps – Along with protein-packed sliced turkey and hydrating cucumbers, this wrap also has hummus and paprika (which really kicks the flavor up a notch). Additionally, by simply adding hummus to your wrap, you are immediately bumping up the nutritional value. It offers healthy fats, protein, and potassium. 

Turkey Lettuce Wraps – If you’re a fan of P.F. Changs’ famous lettuce wraps then you will love these. While they’re way healthier than the restaurant classic, the flavor is just as insane. This recipe calls for ground turkey, but you can also use ground chicken or ground beef if you prefer. You can also throw in some chopped shiitake mushrooms for added texture and flavor!

Sesame Salmon Lettuce Wraps – This dish features soft, flavorful salmon wrapped in lettuce and topped with a sweet, savory sauce. If you like fish then this is one of the healthiest meals you can make. Salmon is rich in Omega-3 fatty acids that benefit heart health and brain health. What’s better than a little extra brain power when you’re sitting at your desk trying to finish up your day’s work? This meal is also rich in protein to help keep you feeling full throughout the second half of your workday. It’s just a great dish all around!

Vegan Lentil Lettuce Cups – If you follow a vegan diet then it’s extra important to make meals that offer a nice serving of protein. This lettuce wrap calls for a helping of lentils, which is a great source!


Muffin Tin Meals

Do you struggle with portion control? If so, muffin tin meals are going to be your new best friend! Another great thing about muffin tin meals is they don’t require any utensils. So if you forget to bring along a fork, knife, or spoon, don’t sweat it! You didn’t need it anyway. 

muffin-tin-meals-for-work

Baked Oatmeal Muffin Tin Meals – While oatmeal is traditionally thought of as a breakfast meal, it also makes for a healthy and convenient lunch. Along with oats, this muffin meal contains peanut butter, seeds, and spices. Since it’s high in fiber and protein, this little muffin will keep you feeling full until dinner time. 

Vegetable Frittatas – So this is another meal that is viewed as the perfect breakfast, but can also make for a filling lunch. Just mix eggs with your favorite vegetables, pour the mixture in a muffin tin, pop the tray in the oven, and voila! You are left with a hearty meal that contains protein, healthy fats, key vitamins, and minerals. While you should store your frittatas in the fridge to keep them fresh, all you have to do is reheat your meal in the microwave when you’re ready to dig in. 

BBQ Turkey Meatloaf Cups With Mashed Cauliflower – If you’re looking to escape the breakfast taste and munch on something more filling then you must try this meaty muffin tin meal recipe! It’s basically a healthy, portion sized meatloaf with a little mashed cauliflower “potatoes” on top! Mashed cauliflower has a similar consistency to regular mashed potatoes, but isn’t nearly as heavy. So don’t worry about feeling bloated or sluggish after indulging in one of these meatloaf muffins. 

Kale Cups – Looking for a lighter meal? Kale cups are a great choice. That’s because kale is a superfood that provides the body with powerful nutrients, like vitamins A, C, and B, potassium, and magnesium.  

Muffin Tin Soups – Soup is such a great meal, especially when you’re under the weather. The only thing about soup is that it can be a pain to transport from your home to the office. To help prevent spills and messes, make your soup, pour it into muffin tins, and pop it in the freezer. When you get to work, keep your “muffin soup” in the freezer until you’re ready to eat. Then, just heat it up in the microwave and enjoy!


Follow these recipes exactly as they are or use them as springboards to make your own lunch creations! 

20 Healthier Apple Dessert Recipes That Will Make Your Mouth Water

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An apple a day keeps the doctor away and a big piece of dessert can put a smile on your face! So why not combine the two? While apples certainly make for a delicious snack on their own, a little TLC can transform this popular fruit from ordinary to extraordinary. 

An apple a day keeps the doctor away and dessert can put a big smile on your face! So why not combine the two? Here are 20 healthier apple dessert recipes!


Apple Nutritional Facts

Along with being a tasty and very versatile fruit, researchers have linked apples to some impressive health benefits such as improved heart health, lower risk of diabetes, good gut bacteria, strong bones, boosted brain health, and even weight loss. Apples also contain compounds that have been known to fight cancer and asthma. All of these health benefits are thanks for apple’s rich nutrients. Here are some quick facts for you based on one medium apple:

Fat: 0.3 grams
Calories: 95.
Carbs: 25 grams.
Fiber: 4 grams.
Potassium: 195 mg
Protein .5 grams
Vitamin C: 14% 
Vitamin K: 5%
Manganese, copper, and vitamins A, B, and E: Under 4%

While we don’t typically view dessert as the nutritional part of a meal, snacking on one of these 20 treats is way healthier than a pack of store-bought cookies, processed ice cream, or refined sugar-filled cake.


No-Bake Healthier Dessert Recipes

1) Apple Cookies These crisp apple slices are smothered with nut butter and then topped with shredded coconut, walnuts, and chocolate chips. As is, this recipe is loaded with fiber from the apple, healthy fats and protein from the nut butter, and extra vitamins from the toppings. Get creative and play around with toppings, though, to make this treat your own unique creation. Some other healthy topping ideas include chia seeds, hemp seeds, sunflower seeds, almonds, homemade granola, and sliced strawberries.

apple-donuts

2) Apple Nachos A plate full of nachos is always fun. Well, except after you’re done eating them and you’re left with a bloated stomach and sluggish feeling. If you’re looking for a healthier nacho alternative for your next tailgate or watch party then try these apple nachos. Rather than greasy chips, the base is nothing but fresh apple wedges. You also replace that fake, processed cheese with melted peanut butter. Then, instead of fatty beef topping, you’ll sprinkle a few chocolate chips on top of your “nachos” to bump up the sweet factor! Have some fun and add sliced berries too. Overall, this dessert is super simple to make, delicious, and healthy.

Photo By: Trial and Eater

Photo By: Trial and Eater

3) Apple Cinnamon Cookie Energy Bites Energy bites are typically viewed as a wholesome snack idea, but they also make for a great dessert too. This no-bake treat is perfect for all ages. They’re made from fiber-rich oats, flaxseeds, cinnamon, protein-packed almond butter, vitamin-rich honey, and vanilla extract. Seriously, that’s it! Just mix all of the ingredients together, roll into little balls, and pop them in the refrigerator. Enjoy them when you’re ready for a sweet treat!

4) Apple Slice Pops These chocolate and caramel apple slice lollipops are a fun twist on the fall classic, but they’re way easier to eat. One look at this recipe, though, and you’ll know it’s somewhat high in sugar. For that reason, I wouldn’t recommend eating these pops every day, but they definitely made for a healthier every-now-and-then dessert idea.

Make this treat even better for your body ditch the refined-sugar filled milk chocolate and opt for dark chocolate instead. More specifically, look for dark chocolate with at least 70% cacao content. The higher the cacao content, the more likely you are to reap the health benefits such as improves heart health, reduced stress, boosted brain health, and good gut bacteria! Wait … chocolate has health benefits?! YUP! That’s mainly because chocolate is rich in two compounds: flavonoids and theobromine. Adding milk, sugar, and butter to chocolate, though, can counterbalance some of the potential positive health effects. That’s why opting for dark chocolate is a better idea!

Photo By: Domestically Blissful

Photo By: Domestically Blissful

5) Samoa Girl Scout Apple Cookies Okay, so I wouldn’t go so far as calling this recipe “healthy,” but it’s definitely way better for you than the original girl scout version. It’s simply apples cut into rounds, coated with a caramel/coconut chip mixture, and topped with a melted chocolate drizzle (again, opt for dark chocolate to make this recipe a bit healthier). So next time girl scout cookie season comes around and you’re yearning for a box of processed Samoas, reach for an apple instead!

6) Apple Pie Chia Seed Pudding Apple chia seed pudding is not only delicious, but it’s also nutritious. We already went over the health benefits of apples, so now let’s talk about chia seeds. This superfood is rich in fiber, Omega-3 fatty acids, protein, vitamins, and minerals such as calcium, phosphorus, potassium, zinc, and magnesium. Researchers say, thanks to these nutrients, chia seeds can fight free radicals, boost energy, support heart health, support healthy digestion, help build muscle, and aid weight loss!

7) Sugar-Free Apple Pie Chia Seed Jam and Parfait This parfait recipe is very similar to number six but way crunchier. So if you’re craving a crunch, this recipe is perfect for you. It’s also gluten-free, oil-free, refined sugar-free, and soy-free. You know what that means, right? I’ll take two, please!

8) Apple Pie Protein Ice Cream Hands down, ice cream is one of the best desserts of all time. It’s one of those foods that bring back childhood memories and always seem to bring a smile to people’s faces. The only problem is, ice cream isn’t so waistline friendly. That’s where “nice-cream” comes in handy! It’s basically a homemade, healthier version of ice cream made from frozen fruit. This dairy-free “nice-cream” recipe calls for a banana, unsweetened applesauce, almond butter, protein powder, almond milk, and spices. So dig in without all the guilt.
Note: Since this is not true ice cream, the recipe’s creator warns that it will freeze solid if left in the freezer for longer than a few hours. So it’s best to eat it a couple hours after you make it.

Photo By: Nutritionist In The Kitchen

Photo By: Nutritionist In The Kitchen

Baked Apple Dessert Recipes

9) Cinnamon Apple Chips – Are you someone who craves a good crunch? You know – the type of person whose pantry is loaded with crispy chips or healthier chip alternatives? If so, you are going to love apple chips. While you can easily make these in a dehydrator, this recipe shows you how to make apple chips right in the oven. So no fancy equipment is needed here.

Note: If you scour the internet, you’ll find a bunch of food bloggers who have made apple chips. While some add refined-sugar to their apples before baking, this particular recipe only calls for cinnamon. If you need more sweetness, you can always add a little stevia or coconut sugar.

10) Apple Pie Baked Apples This dessert definitely deserves a spot on your Thanksgiving table. It’s basically a baked apple with apple pie filling. There’s even a mini crust on top to cover the apple and make it look just like a mini-apple pie. While this picturesque recipe is downright delicious, it’s actually not as bad for you as you may think. First things first, the base is nothing more than a wholesome apple. The filling is made from cooked apple pieces, cornstarch, cinnamon, and sugar. While there’s a moderate amount of sugar in this recipe, you can always swap out the refined stuff for coconut sugar (you may even want to experiment with some raw honey)! There is a teaspoon of regular milk in this recipe, but if you’re dairy free you can simply swap it out for a dairy-free milk. Even if you decide to follow the recipe exactly as is, though, it’s way healthier than your traditional apple pie.

Photo By: Sally's Baking Addiction

Photo By: Sally’s Baking Addiction

11) Best Baked Apples Who else grew up eating baked apples in the Fall? I used to love the days when my mother would core, fill, and bake the apples until they turned into mush. I’m drooling just thinking about them. The only problem is – my mother would sometimes fill the apples with cream soda. Did anyone else do that? Since you already know that soda is a drink we’re better off avoiding, why not try this recipe that uses pure apple juice instead?!

12) Apple Pie Oatmeal Cookies If you’re okay with gluten, then follow this recipe as is (if not, just swap out the whole wheat flour for a gluten-free flour). This recipe calls for instant oats, whole wheat flour, baking powder, cinnamon, salt, butter, an egg, vanilla extract, agave, and diced apples. Again, the key word here is “healthier” dessert option. You still don’t want to sit around eating 10 of these cookies every day and expect to fit into your pants in a few weeks. But, the oats in this recipe provide you with a nice amount of fiber and protein. Cinnamon also offers some impressive benefits such as: improves metabolism, fights inflammation, and helps brain function (just to name a few).

13) Spiralized Apple Crumble Spiralized anything is all the rage right now and serving a dish of curly apple noodles with a humble crispy crumble layer on top is a huge dessert hit. This dish takes around 10 minutes to prep, 40 minutes to bake, and about 5 minutes to eat and enjoy! 

Quick tip: As long as you have an organic apple – one that hasn’t been sprayed with pesticides – then leave the skin on before spiralizing. The apple’s skin is loaded with fiber and other good-for-you nutrients. 

14) Apple Maple Blueberry Crisp Let me start by saying this crisp is both dairy-free, gluten-free, and refined sugar-free. So it’s perfect for the sensitive and healthy eaters in your life! To make this dish even more perfect for Fall, it’s sweetened with pure maple syrup, coconut nectar, and coconut oil.

15) Gluten-Free Apple Pie Protein Bars So these protein bars are a great breakfast replacement or in-between meals snack, but since they’re sweet they can also be a nice dessert option (especially if you just finishing eating a meal that was lacking protein). These homemade gluten-free apple pie protein bars are made with coconut flour, protein powder, and almond butter. The top layer is all apple and cinnamon. Doesn’t that all sound yummy?!

16) Paleo Apple Muffins If you follow a Paleo Diet (AKA the Caveman Diet), that means you avoid grains. But just because you eat grain-free doesn’t have to mean you have to eat muffin-free! These Paleo Apple Muffins are made with almond/coconut flours and a handful of other wholesome ingredients. Of course, you don’t have to be Paleo to dig into this dessert. 

Photo By: Texanerin

Photo By: Texanerin

17) Four-Ingredient Apple Pie Blondies Judging by the name, you can probably guess that you only need four ingredients to make this delicious dessert, and you probably have them in your  kitchen right now. Along with being an easy recipe, these blondies are also refined sugar-free, oil-free, and butter-free. A little natural applesauce and nut butter help to make this treat soft and fudgy.

Smoothies

18) Apple Pie Protein Smoothie This smoothie is perfect any time of year. While the flavors taste like Fall, it’s also cool and refreshing for Summer. Simply toss a few apples, some frozen banana slices, Greek yogurt, almond milk, and classic apple pie spices into a blender, and voila. This smoothie is loaded with fiber, healthy fats, and protein! 

19) Detoxifying Green Apple Smoothie Who says a green spinach, kale, lemon, and apple smoothie can’t be dessert? Following a heavier dinner, this actually seems like a perfect finish. It’s light and refreshing. Also, the recipe calls for honey so there is a tad bit of sweetness to it too. 

20) Fruit Smoothie Since this smoothie is both sweet and thick it acts as a good ice cream replacement. Unlike real store-bought ice cream, though, this smoothie is dairy-free and refined sugar-free. The fruit also offers antioxidants, vitamins, and minerals that help the body thrive. Additionally, a little Greek yogurt bumps up the protein value of this drink.

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