Big congratulations to avocados because they’ve reached superfood status! The unique green fruit is rich in beneficial fats, protein, key vitamins, and minerals, making it one of the healthiest foods you can eat. Along with being extremely good for you, avocados are also delicious and versatile. You can throw them on a salad, stuff them with eggs, use them to thicken a smoothie, or whip up some avocado toast.

 
 
Avocado toast is one of the easiest meals you can throw together in a pinch. It’s basically just a slice of bread with avocado mashed on top. The avocado makes a great replacement to butter since it’s thick and creamy. Unlike plain toast with butter, though, recipe creators are getting quite creative with their avocado toast recipes. They’re transforming simple toast into an entire meal. The following avocado toast recipes are perfect for breakfast or lunch. Worried it won’t fill you up, though? Think again! Since they’re rich in filling nutrients — like fiber and protein — they’re bound to keep you satisfied for hours.

Note: If you follow a gluten-free diet, just swap out the recommended bread in each recipe for a gluten-free slice.

1) Caprese Avocado Toast

Have you ever tried a Caprese salad? Rather than mixing fresh leafy greens with various veggies, a Caprese salad is made with fresh mozzarella cheese, tomatoes, and basil leaves. Often times, people drizzle a little olive oil and balsamic vinegar on top to enhance the flavor even more. If you’re a fan of this Italian-inspired salad, then you must try this Caprese avocado toast recipe! Placed on top of toasted bread and mashed avocado is fresh mozzarella, tomato, basil, lemon juice, vinegar, sea salt, and pepper. The whole thing takes about 10 minutes to throw together and offers you a well-balanced meal.

Photo By: Two Peas and Their Pod

2) Roasted Tomato Avocado Toast

If you like the idea of Caprese toast, but avoid cheese in your diet, then give this recipe a try. It incorporates roasted tomatoes, Italian seasoning, balsamic vinegar, and parsley leaves. The parsley adds a lot in terms of nutritional value since the flavorful herb is packed with antioxidants and essential oils. Historically, parsley has been used as a powerful detox remedy, diuretic, and anti-inflammatory agent. Sure, this recipe doesn’t call for a lot of parsley. But that’s ok. A little bit of this herb goes a long way!

3) Egg, Spinach, Tomato Avocado Toast

You can easily throw together a slice or two of avocado toast and top it with scrambled, sunny side, or hard boiled eggs. If you want to turn your toast into a more nutritious omelette, though, you need this recipe in your life. Mixing protein-packed eggs, with vitamin-rich spinach, and juicy tomatoes, this avocado toast recipe is well-balanced and delicious!

4) Avocado Toast With Lemon and Kale

Lemons are a powerful detoxing food and kale is high in fiber. Both of these superfoods are used in this avocado toast recipe, making it extremely good for your health. Cumin and radishes are added to enhance the flavor. Plus, a spoonful of chia seeds sprinkled on top bumps up the nutritional value even more.

Chia seeds may be small, but they’re 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. Since chia seeds are tasteless, you can add them to any of the recipes mentioned on this list!

Photo By: Skinny Taste

5) Smoked Salmon and Avocado Toast

A bagel with lox and cream cheese is perhaps one of my favorite breakfasts. While my taste buds certainly love it, what my waistline thinks about the meal is a different story. If you enjoy the creaminess of the cream cheese and rich flavors of the smoked salmon then this recipe is a great alternative. The avocado works as a healthier, thick and creamy base. No need to replace the smoked salmon since it’s already healthy. In fact, the fatty fish is a nutritional powerhouse that’s loaded with Omega-3 fatty acids, protein, vitamins, and minerals. Various studies link salmon to improved heart, digestive, and mental health!

6) Smashed Avocado Toast with Veggies

The Departments of Agriculture and Health and Human Services recommends people eat nine servings of fruits and veggies every day. That translates to about 2 cups of fruit and 2 1/2 cups of vegetables daily. Now, let me ask you a question: Do you eat that many veggies in a day? Chances are the answer is no! To help bump up your veggie intake, why not incorporate some into your breakfast? In this recipe, laid on top of smashed avocado is a healthy mixture of asparagus and peppers. Put an egg on top to bump up the protein content!

7) Roasted Artichoke Avocado Toast

Whenever I see a recipe with artichokes in it, I immediately think of delicious and creamy spinach and artichoke dip. It’s oh-so-good but oh-so-not-healthy! If you enjoy artichokes, though, this dish is a must try. It has avocado, garlic, scallions, radishes, hemp seeds, and artichoke. While the recipe creator didn’t add any spinach into this recipe, if you are a fan of the popular appetizer then you may enjoy some sautéed spinach with this meal too! Get creative and play around to make this dish your own.

Photo By: Love and Lemons

8) Avocado Toast With Cumin, Salt & Chia Seeds

Talk about flavor! This dish is loaded with spices that are bound to make your taste buds dance! Plus, the cumin offers many health benefits such as improved digestion and boosted immunity. Try this for a light lunch or nourishing afternoon snack.

9) Honey Yogurt Avocado Toast

This avocado toast is very different than the others mentioned on this list. If you enjoy a sweet treat for breakfast, this is perfect! First, Greek yogurt is layered on top of a slice of bread. Then, there’s a layer of sliced avocado. The whole thing is topped with a drizzle of honey. Sounds delicious, right? Well, the taste is not the only benefit to this dish. Let’s break down the benefits.

• Greek yogurt is full of healthy fats, protein, and probiotics. In case you’re unfamiliar with probiotics, they’re friendly bacteria that help keep our gut healthy (a healthy gut is essential for a healthy you)!
• Honey is a wonderful natural sweetener that is loaded with vitamins. Please note, when selecting your honey always opt for one that says raw and organic. Most of the honey that lines the shelves of your local grocery stores are altered — sugar is added and the beneficial nutrients are destroyed. You want to buy unrefined honey — one that’s found at your local farmers market.

10) Lobster Avocado Toast

As you bite into this toast, close your eyes and pretend you are sitting next to the ocean. The blend of flavors is perfect for summer! The recipe creator mixes fatty avocado with protein-packed lobster, metabolism-boosting jalapeno peppers, detoxing lemon juice, and a little olive oil. Yummy!

Photo By: Domesticate Me

11) Jalapeno Popper Avocado Toast

More jalapenos! Have you ever tried a jalapeno popper (it’s a jalapeno pepper that’s stuffed with cheese and coated with breadcrumbs)? If you’re a fan of the Mexican-inspired appetizer then you’re going to love this recipe. You will use the same ingredients, but there is no need to fry or bake! This meal takes about 10 minutes to prepare and will leave you satisfied for hours.

12) Turkey and Avocado Toast

Protein, healthy fats, and fiber — this dish has it all. If you don’t have turkey on hand, you can always swap it out for wholesome chicken breast instead.

13) Spicy Buffalo Cauliflower Avocado Toast

Buffalo wings are fun to eat, but often times leave you feeling bloated and sluggish. Plus, not everyone’s diet allows them to eat chicken. That’s where this recipe comes in. Piled on top of the bread and mashed avocado is a layer of cauliflower florets coated with buffalo sauce. It’s super healthy, incredibly delicious, and amazingly simple to make.

Photo By: Stacey Homemaker

14) Black Beans and Avocado Toast

This recipe is simply bread, avocado, and black beans. Since black beans are rich in fiber and protein (39 grams in one cup), this meal is very filling and weight-loss friendly.

15) Cucumber Hummus Avocado Toast

Not only is this dish high in protein and fiber, it’s also hydrating. Did you know that cucumbers are 96 percent water? This popular summer vegetable has the highest water content of any solid food, meaning it can help keep you hydrated when you’re doing outdoor activities under the strong sunshine. After taking a look at a cucumber’s nutritional value, though, you’ll definitely want to add them to your diet year-round. Cucumbers are loaded with vitamin C, K, and B. They also contain minerals such as copper, potassium, and manganese. For this reason, cucumbers can also help you to avoid nutrient deficiencies! This recipe is an all around winner.

16) Avocado Asparagus Pea Toast

Avocados, asparagus, and peas — this recipe is filled with a lot of green goodness. Not only do the flavors blend together well, all of the ingredients used in this dish are loaded with good-for-you nutrients that benefit total-body health.

Photo By: Two Peas and Their Pods

17) Avocado and Pomegranate Toast

This is a great Fall recipe. It mixes creamy avocado with juicy pomegranate seeds. Plus, the recipe creator also adds hemp seeds for extra nutrients and red pepper flakes to bump the flavor up a notch.

18) Sweet Mango Avocado Toast

Mangos have been known to lower high blood sugar levels, fight cancer, improve immunity, relieve constipation, and boost brain health (just to name a few benefits). In this recipe, the beneficial fruit is paired with radicchio, which is sort of like cabbage. It adds a nice crunch to the dish. Overall, this recipe is a bit sweet, a bit savory, and a whole lot of healthy!

19) Nori Avocado Toast

This Japanese-inspired avocado toast recipe tastes somewhat like sushi! A nori wrap placed on top of bread and topped with baby arugula and avocado. Bump up the Omega-3s and protein content by adding some fresh fish.

Photo By: I Am a Food Blog

20) Paleo Avocado Toast

If you follow the Paleo Diet, that means your plate is filled with fruits, vegetables, lean meats, seafood, and nuts. You avoid boxed and bagged “fake foods.” You also stay away from grains and dairy. It’s all about eating unprocessed foods straight from the Earth, just like our ancestors did. In other words – no bread. But that doesn’t have to mean – no avocado toast! In this recipe, bread is replaced by a thick slice of sweet potato and then covered in avocado and seeds. Not only are sweet potatoes delicious, they’re packed with potassium, vitamin A, vitamin C, vitamin B6, and fiber. They rank much lower on the glycemic index than regular potatoes. Plus, they’re naturally gluten-free!

Photo By: Freckled Italian

21) Autumn Avocado Toast

Avocado, walnuts, pears, and gorgonzola cheese drizzled with honey – doesn’t that sound amazing?! The flavors of this dish are rather addicting. But, don’t worry! Since all of the ingredients are healthy, there’s no reason not to indulge in two slices!

22) Esquites (Mexican Corn Salad) Avocado Toast

Ditch the mayo and butter in this recipe and you have yourself a healthy and delicious Mexican-inspired meal! The bread is first covered with a mixture of avocado, jalapeno, green onion, cilantro, lime juice, salt, and pepper. Then, it’s covered with a heaping pile of corn. This dish could get a bit messy to eat, but your taste buds will certainly be doing a little salsa dance!

23) Bacon Bruschetta Avocado Toast

Rather than a BLT, you can refer to this recipe as a BBAT. That stands for bacon, bruschetta, avocado, and tomato! As if those flavors aren’t prominent enough, the recipe also calls for olive oil and balsamic vinegar drizzled on top. To make this dish healthier, opt for low-fat turkey bacon!

The post 23 Avocado Toast Recipes To Start Your Morning Off Right appeared first on Bembu.

According to doctors, we can and should sleep our way to better health and overall life success! Chances are you’ve heard that before. I mean, how many times has someone told you to get a solid eight hours of sleep so you can have more energy and boosted productivity the following day? Still, many people ignore this advice, and it affects more than just your mood. Adequate sleep is key for a healthy lifestyle. It can impact everything from your heart health to the number you see pop up on the scale. While it’s clear there aren’t enough hours in the day to fit in all of our modern day life’s demands, it’s still important to prioritize bed time. Read on to find out the top 11 benefits of sleep — both in quantity and quality.

Top 11 Health Benefits of Sleep

1) Improved Concentration and Productivity

Have you ever pulled an all-nighter preparing for a big school test or work project and then felt like a complete waste the next day? Or perhaps you work the graveyard shift and after a few weeks in you started to feel like the inside of your eyelids had turned into a lightly abrasive sandpaper (I’ve been there). Various researchers have studied the effects of sleep deprivation on the brain and found it does negatively impact cognition in various ways. From concentration to productivity, memory, problem-solving skills, and overall performance, studies show that adequate sleep gives our brain the opportunity to rest, recover, and recharge. One study on medical interns is the perfect example.

In this study, researchers closely monitored medical interns, comparing the rates of serious medical errors made by those who worked more than 24-hours long and others who worked shorter shifts. Researchers found that interns made substantially more serious medical errors when they worked frequent shifts of 24 hours or more than those who worked shorter shifts.

Another study compares moderate sleep deprivation to alcohol intoxication. Researchers found that after 17-19 hours without sleep, participants’ performance on certain tests was equivalent to or worse than having a 0.05% Blood Alcohol Content.

Check out more on how sleep affects the brain in this eye-opening TEDTalk video:

2) Improved Immune Function

Think of your immune system as a sharp shield that protects your body against viruses and various illnesses. When you don’t catch enough zzz’s, though, just like how your mind isn’t as sharp, neither is that shield. Studies show a lack of sleep impacts the body on a cellular level, and it can increase your chances of getting sick. Just take this study for example: For two weeks, a total of 153 healthy men and women, reported their sleep patterns. Then, based on their average sleep length and quality, participants were quarantined, administered nasal drops containing a rhinovirus, and monitored closely. After a few days, researchers found participants who slept less than 7 hours a night and had a poor sleep quality, were more likely to develop a cold than those who slept a quality 8 or more hours a night.

Additionally, if you are suffering from a cold or other illness and don’t get enough sleep, it can prolong your time stuck in bed with a box of tissues and bowl of hot soup. Think back to when you were sick as a little kid. Did your grandparents or parents ever tell you to “sleep it off?” Turns out, they were right!

3) Healthy Heart

Most of us exercise and eat a well-balanced diet to maintain good heart health. While they are definitely two important factors, did you know that sleep is also an essential component to a healthy heart? Various studies show people who sleep less than six hours a night have a greater chance of developing heart disease. In adults, the risk of heart attack and stroke rises. In adolescents, according to The Sleep Foundation, a lack of sleep has been linked to high cholesterol and high blood pressure.

So how much sleep does your heart need? While there is some debate here, most experts recommend about 7-9 hours for adults and around 10 hours for adolescents.

4) Better Glucose Metabolism and Type 2 Diabetes Risk

It doesn’t take long for sleep deprivation to start affecting the body in a big way. In one study, 11 healthy men who were restricted to sleeping just four hours a night for six nights in a row started developing pre-diabetes symptoms. Then, after another six nights where the men were allowed to sleep up to 12 hours a night, those symptoms started to resolve themselves.

This isn’t the only study that showed these type of results. Researchers say, after running tests, it’s clear that sleep affects blood glucose metabolism and it’s subsequent impact on the body.

5) Weight Management

There’s no doubt that weight is determined by a number of factors, mainly our diet and exercise level. But sleep also plays an important role in the number that pops up on the scale. That’s partly because when someone is fatigued, they are less likely to get their booty to the gym and have the energy for a good workout. But it get’s a bit more complicated than that.

Sleep deprivation also affects our fat hormones in a negative way. 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. One such hormone is leptin, which plays a key role in making the body feel full. Leptin essentially lets the brain know that the body is full and has stored enough fat, so you can stop eating! When you don’t get enough sleep, though, leptin levels drop and you begin to crave those not-so-good-for-you foods. That’s when you put those skinny jeans toward the back of your closet. 

Leptin is just one of many fat hormones that sleep has a direct effect on. So if you’re struggling to lose weight, make sure to prioritize sleep and balance out your hormones.

6) Improved Workout Performance

I started to touch on this in the beginning of #5. When someone is tired, they aren’t as likely to get the most out of their exercise. If you make your way to the gym after a restless night, you may not be able to lift as heavy of a weight as you could if you had a great night’s sleep. Or, maybe you won’t push yourself to complete as many reps as you otherwise would have. While this is common sense, it’s also scientifically proven. Researchers have studied everyone from athletic basketball players to walking women and found they both had an increased workout performance when they had an adequate night’s sleep.

So if you want to kill it at the gym tomorrow and start building more muscle, slip into your PJs, strap on that eye mask, and get some sleep.

7) Pain Management

If you suffer from chronic pain or are dealing with uncomfortable sensations from a recent injury, then make sure to get some rest. Various studies link sleep loss to increased pain sensitivity. In fact, researchers say getting a good night’s sleep can even supplement mild gut-destroying pain medication.

8) Mood

Maybe you’ve noticed that you wake up more cranky when you don’t get enough hours of sleep the night before. It’s okay, it happens to the best of us! But the effects of sleep deprivation go way beyond a small attitude problem. Stress, anxiety, and depression are all enhanced by a lack of sleep. In fact, it has been estimated that 90 percent of patients with depression complain about sleep quality. Additionally, poor sleep has also been linked to increased risk of suicide death. This is not something to be taken lightly. If you are having trouble sleeping and are dealing with symptoms of depression, talk to your doctor.

9) Inflammation

Poor sleep has been linked to severe inflammation in the digestive tract and all throughout the body. While temporary inflammation from an injury is perfectly normal, if inflammation persists when the body isn’t under threat, there is a potential problem. Inflammation is at the root of almost all diseases. In fact, chronic inflammation has been linked to arthritis, Alzheimer’s, Parkinson’s, cancer, heart disease, diabetes, high blood pressure, high cholesterol levels, and depression. Make sure to get enough sleep to keep inflammation under control. Plus, add some inflammation-fighting foods to your diet (like salmon)!

10) Vision

When you sleep, your entire body gets much-needed rest. It recharges and resets, preparing for the next day ahead. If you don’t give your body this down time, though, it won’t function properly. This includes your vision. People who are chronically fatigued have reported fuzzy eyesight, seeing double, and in extreme cases, people have experienced hallucinations.

11) Headaches

Do you suffer from frequent headaches and throbbing migraines? It may be your sleep habits. Studies show that not getting enough quality sleep can also lead to frequent head pain. According to researchers, this may have something to do with certain proteins that are triggered during REM sleep.

Natural Ways To Improve Sleep

While we have compiled a more detailed list of 11 Evening Wind Down Rituals for a Good Night’s Sleep, here are a few things you can do tonight to make it easier for your body to drift off into dreamland and stay there for a full night (without all that tossing and turning)!

• Pull back on caffeine after noon.
• Turn off electronics (televisions and phones) one hour before bedtime.
• Do some light stretches before getting into bed.
• Take a warm, relaxing detox bath before bed.
• Read a book in bed.
• Journal in bed.
• Sip on a cup of relaxing tea before bed (try chamomile or lavender).
• Keep your bedroom cool and pile on the blankets if you’re chilly.
• Begin a sleep schedule. Going to sleep and waking up at the same time every day have been proven to help!

The post Top 11 Health Benefits of Sleep appeared first on Bembu.

Do you start itching when you eat cured meat? What about random headaches you can’t figure out? Or perhaps your tongue gets all swollen when you eat bananas?

If you’ve answered yes to any of these questions, let me assure you that it’s not ‘all in your head’: you could have a histamine intolerance. Or more precisely a ‘mast cell activation disorder’. I’ve experienced histamine intolerance first hand, which is why I wrote this article. So I know how annoying and troubling the symptoms can be.

But the good news is that you can get better. Read on to find out everything you need to know about histamine intolerance and what you can do to address the root cause of your symptoms.

What is histamine?

What comes to your mind when you think of histamine? Allergies and a stuffy nose during seasonal changes? Or perhaps the redness and painful swelling caused by a mosquito bite or a bee sting? Well, these symptoms occur due to the release of histamine, an organic nitrogen compound that causes an immediate inflammatory response.

Many of us see histamine as an irritating bad guy that causes allergies. But the truth is that histamine is a normal physiological response that acts as a red flag to alert the body of any potential attacker.

Moreover, histamine also works as a:

• Neurotransmitter which communicates important messages between the brain and various parts of the body.
• Component of stomach acid which helps the body extracts nutrients from the food you eat.

Immune system meets Invader – a real life story

The production of histamine is very complex but in a nutshell, here’s how that goes:
1. An invader (such as pollen, dust particles or an insect’s venom) enters the body.

2. The immune system encounters the invader and trigger mast cells, white blood cells that act as the sentinels of our innate immune system.

3. The mast cells quickly notify the body by releasing histamine from secretory granules (storage sacs).

4. The histamine produced triggers the release of other immune cells and also dilates capillaries – small blood vessels. This swelling makes the capillaries more permeable to those immune cells, allowing them to quickly find the invader and attack it.

5. Usually, once the invader has been ‘apprehended’, the body releases two main enzymes. These include namely histamine N-methyltransferase (HMT or HNMT) and diamine oxidase (DAO). HMT and DAO break down the histamine produced into N4-methylhistamine and imidazole acetaldehyde respectively. These reactions inactivate the histamine thus preventing its accumulation in the blood.

For most people, this usually marks the end of the story. However, as discussed below, for some individuals, histamine can be a much greater issue.

Histamine intolerance – Not your typical food intolerance

Let me start by saying that, just like ‘adrenal fatigue’, ‘histamine intolerance’ is a collection of symptoms and not a diagnosis. This is why many conventional practitioners will tell you that histamine intolerance does not exist.

A mast cell activation disorder (MCAD) is currently the most accurate diagnosis of what patients with ‘histamine intolerance’ are suffering from. However, since not many individuals know about MCAD, I’ll be using the term ‘histamine intolerance’ in this article.

As mentioned earlier, mast cells act as the guards of the immune system. Therefore, in an attempt to maintain a normal environment within the body, these cells react to changes in the environment or insults to the body. They do so by releasing molecules such as histamine. For optimal body function, we need these mast cells and the molecules they release. Besides their role in allergies, mast cells are involved in:

• The production of new blood cells
• Wound healing
• Immune tolerance development
• Maintenance of the blood-brain barrier function
• Protection against pathogens

However, in the case of MCAD, problems occur when these cells function abnormally, leading to histamine intolerance. MCAD has also been linked to:

• Skin conditions
• Irritable bowel syndrome (IBS)
• Depression and anxiety
• Alzheimer’s disease
• Obesity
• Diabetes
• Male infertility
• Autoimmune disorders like rheumatoid arthritis
• Bladder pain syndrome

Why would someone have issues with histamine?

By now, you will have realized that the problem isn’t with the histamine. So why would histamine be so problematic for some individuals?

Well, based on current research, it appears that some individuals produce too much histamine whilst others are unable to break down histamine.

Why would a person make too much histamine?

1. Overactive mast cells (mast cell activation syndrome). This can be caused by:

– Toxicity of heavy metals like aluminum and mercury

– Infections or gut dysbiosis

–  Chronic Inflammatory Response Syndrome (CIRS) – individuals who are particularly sensitive to molds, are more likely to be constantly activating their mast cells. That’s because these individuals would be less able to clear out mycotoxins (poisons released by toxic molds) from their bodies.

4. Mastocytosis, a rare genetic condition caused by an excess of genetically altered mast cells.

3. Too many gut bacteria that produce histamine.

Why would a person have trouble breaking down histamine?

Unfortunately, there are numerous possibilities. For instance, a person may suffer from:

• A deficiency of histamine N-methyltransferase (HMT or HNMT)
• Impaired efficiency of DAO due to genetic mutations in the DAO gene. These mutations are more common among Caucasians.
• Reduced activity of HMT due to micronutrient deficiencies which can affect the methylation pathway through which HMT deactivates histamine
• Low levels of bacteria that degrade histamine
• MTHFR mutation – No, it’s not a swear word (although it sure looks like one!): MTHFR actually stands for methylenetetrahydrofolate reductase. This involves a defect in the genes related to the methylation pathway. Individuals who are homozygous for MAO can be more sensitive to histamine. [A 23andMe gene profile run through Genetic Genie or MTHFR Support can help you determine this.]

Some individuals may also be deficient in diamine oxidase (DAO). This deficiency can be caused by:

• A genetic issue with DAO production (more common in people of Asian origin)
• Gluten intolerance
• Increased intestinal permeability (very common among individuals on a standard Western diet)
• Inflammation

The following drugs can also interfere with DAO levels in the body:

• Non-steroidal anti-inflammatory drugs like aspirin or ibuprofen
• Antihistamines like Zyrtec, Allegra and Benadryl
• Histamine (H2) blockers like Tagamet, Zantac, Pepcid
• Antidepressants like Cymbalta, Effexor, Prozac, Zoloft
• Immune modulators like Plaquenil
• Antiarrhythmics like metoprolol

Why does the degree of histamine sensitivity vary so much?

That’s a question I get asked all the time. Some may say that a person suffering from poor health or poor lifestyle habits is more likely to be more histamine intolerant. While it is true that health status does determine sensitivity, the issue is much more complex.

For instance, one could have a MAO mutation coupled with ineffective methylation and trouble breaking down histamine once it is produced. Plus, they could have overactivated mast cells that lead to histamine overproduction. And all this could happen even if that person is eating a real food diet and practicing a healthy lifestyle.

So, there are cases where there is a constellation of issues. As such, these people may need to always be careful with foods rich in histamine.

Common symptoms of histamine intolerance

Symptoms will vary considerably (from irritating to life-threatening) between individuals depending on which body systems are affected:

• Eyes – Redness, itching, burning, watery
• Nose – Runny, itching, sneezing, seasonal allergies
• Mouth – Swelling, itching
• Skin – Swelling, rashes, itching, hives (can be localized or all over the body)
• Throat – Swelling or ‘throat tightening’
• Lungs – Coughing, wheezing
• Digestive tract – Heartburn, indigestion, reflux, cramps, diarrhea
• Vascular – Headaches, fatigue, confusion, irritability, symptoms resembling those of anxiety or panic attack, loss of consciousness unexplained by other causes
• Cardiovascular – Drop in blood pressure (especially when you stand up quickly), chest pain, increased heart rate or ‘racing heart’

Now that you know what histamine intolerance is, let’s talk about how to test for it.

Testing for histamine intolerance

1. Elimination / Reintroduction diet: Start by eliminating foods rich in histamine, those that release histamine as well as DAO blocking drinks (see below) for at least 30 days. Then, work with a qualified healthcare practitioner to reintroduce foods one at a time.

2. Blood tests: Test for both histamine and DAO levels. Moreover, you can also run a serum tryptase test to assess mast cell activation syndrome.

Usually, a high histamine to DAO ratio would indicate that your:

• Dietary intake of histamine is too high (if you’re on a normal diet)
• Body is over-producing histamine (due to gut dysbiosis) on a low-histamine diet
• Body isn’t producing enough DAO levels.

But if your DAO levels are very low and you have normal histamine levels, then that could indicate a genetic deficiency of DAO.

3. DAO supplements: If you are unable to test your histamine and DAO levels, you could do a ‘DAO supplement trial’. You just have to eat a low histamine diet and take a DAO supplement at each meal. If your symptoms improve, this could indicate that you have low DAO levels.

Histamine-free and low histamine diet

If you do a Google search for ‘histamine intolerance’, you’ll come across the ‘histamine-free’ or ‘low histamine’ diet, a VERY long list of foods to avoid. I have to admit that just glossing through foods to avoid on a low histamine diet can be quite distressing. Netherveless, this diet is an important part of treatment as it can help you tone down some of your symptoms and finally get relief.

Let’s have a look at foods which naturally contain histamine, those that release histamine and those that inhibit DAO.

Histamine-rich foods

As the name suggests, these foods contain histamine. The biggest offenders are usually any type of fermented foods – during fermentation, the bacteria produce histamine. Leftover meat can also be problematic since microbial action increases histamine levels as the meat sits. Slow cooked foods like bone broth or crockpot recipes will also be high in histamine.

• All fermented alcoholic beverages especially wine (white and red), beer, champagne, sherry and all other alcoholic drinks – even if the alcohol has been cooked off
• Cured meats including bacon, dried cured sausages, hot dogs, luncheon meats, pepperoni and salami
• Pork
• Smoked or canned seafood and seafood that has been improperly handled or stored for too long
• Certain fish like anchovies, bonito, butterfly kingfish, dried milkfish, herring, mackerel, mahi-mahi, marlin, pilchards, saury, scads, smooth-tailed trevally
• Tuna and sardines – the amount of histamine varies between different species with some containing no histamine at all
• Fish paste (like anchovy paste), fish paste and shrimp paste
• Fermented foods like kefir, kombucha, sauerkraut, yogurt, fermented sausages, fermented ham, vinegar, soy sauce and any fermented soy product
• Vinegar-containing foods such as mayonnaise, pickles, and preserved olives
• Soured-foods like buttermilk, soured bread, sour cream, and sour milk
• Dried fruits like apricots, dates, figs, raisins, prunes
• Most citrus fruits
• Nuts like cashews and walnuts
• Peanuts
• Cheeses like Camembert, cheddar, Emmental, Gouda, Harzer (German sour milk cheese), Parmesan, Swiss cheese and Tilsit or Tilsiter cheese
• Avocados
• Coffee
• Eggplant
• Pineapples
• Spinach
• Strawberries
• Tomatoes and ketchup

Histamine-releasing foods

The following foods do not contain histamines. However, when ingested, they can trigger mast cells to release histamine.

• Alcohol
• Bananas
• Chocolate
• Cocoa
• Cow’s milk
• Crustaceans
• Licorice root
• Nuts
• Papaya
• Pineapple
• Pork
• Shellfish
• Tomatoes
• Wheat germ
• Various artificial preservatives and dyes

 DAO-Blocking beverages

As the name suggests, in susceptible individuals, the following drinks can inhibit DAO’s activity when consumed

• Alcohol
• Black tea
• Green tea
• Mate tea
• Energy drinks

That’s a long list of foods but, don’t worry, once you’ve addressed the root cause of your histamine intolerance, you’ll probably be able to start enjoying them again.

So what can you eat?

As a rule of thumb, when it comes to histamine intolerance, remember to eat the freshest foods you have access to:

• Freshly cooked poultry, meat and game
• Cooked eggs
• Fresh produce excluding avocado, eggplant, spinach, tomatoes
• Dairy substitutes like coconut or almond milk
• Extra virgin olive oil and virgin coconut oil
• Herbal teas
• Certified gluten-free rice, quinoa, buckwheat and amaranth – avoid these if you have an autoimmune condition or a lot of inflammation in your body (this would be indicated by high ESR and/or CRP levels on blood tests)
• Freshly caught fish – the video below will walk you through how to select the freshest fish

Do you really need to address your root cause?

Short answer: Definitely!

Because do you think you could follow a low-histamine diet for life? If yes, that’s impressive! However, be forewarned: not this only can this diet be very overwhelming, but it may not be very useful in the long run if you don’t address the underlying cause.

Why? For two main reasons:

1. A low-histamine diet with supplemental DAO will only help reduce the amount of histamine that you’re consuming. It will do nothing to modify the amount produced by your mast cells within your body.

2. No two individuals with histamine intolerance will react to the same foods. For instance, my dad gets hives when he eats spinach but no reaction whatsoever when he eats eggplants, unlike my older brother who reacts strongly to eggplants. In other words, if you avoid all foods that contain histamine, you will probably be missing out on foods you may actually tolerate well.

Plus, to make things more complicated, the histamine content of foods will vary depending on:

• How they’ve been handled
• Processing methods
• The type of bacteria that has been used in fermentation

This is one of the reasons why you won’t find histamine content on labels.

Why not simply follow conventional treatments?

Conventional treatments involve drugs that focus on blocking the action of mast cell mediators like histamine. It is true that they can give you much-needed relief but these short-term solutions can have unwanted side effects.

This is why I strongly advise addressing the root cause of your histamine intolerance. While this will not be a quick fix, this approach can help you reverse your condition.

So, how can you treat histamine intolerance?

1. Heal your gut!

If you’ve read my previous articles, you’re probably thinking ‘Whoa, what a broken record!’ But the importance of a healthy gut cannot be over-emphasized. You see, histamine intolerance indicates both a damaged gut (increased intestinal permeability) as well as an overgrowth of bad bacteria and too few beneficial ones (dysbiosis).

To heal your gut, avoid:

• Gluten-containing foods
• Grains
• Vegetable oils (like canola oil, cottonseed oil, sunflower oil, safflower oil and soybean oil)
• Sugar
• Processed foods.

You can also try probiotics but adhere closely to these two guidelines:

• Avoid probiotics that produce histamine – these can worsen your symptoms. Hello chaos if they start colonizing your gut! These probiotics include Lactobacillus bulgaricus, Lactobacillus casei and Lactobacillus delbrueckii. These strains are often found in most dairy products which is why I strongly discourage consumption of fermented dairy products if you have histamine intolerance.

• Try probiotic strains that degrade histamine – these should improve your symptoms. Lactobacillus plantarum and Bifidobacterium infantis are good choices. Or you could try soil-based organisms.

2. Give your liver some love

Remember HMT, the other enzyme that breaks down histamine? Well, it is active in the liver. If your liver is unhealthy, the efficiency of HMT will decline. So, to keep your liver healthy, you want to:

• Avoid sugar and high fructose corn syrup
• Choose healthy fats (such as coconut oil) instead of refined, industrial seed oils
• Select nutrient-packed carbohydrates such as sweet potatoes
• Eat a colorful diet to get enough polyphenols
• Be active throughout the day to use up your liver glycogen stores
• Avoid alcohol – this includes wine – since it is one of the major inhibitors of DAO

3. Take care of any existing infections

As mentioned earlier, parasites and infections can over-activate mast cells. Your doctor can work with you to assess your comprehensive stool test analysis and identify what might be bugging you.

3. Take care of any existing infections

This test will help determine if you are suffering from heavy metal toxicity. Once you get the test’s results, try chelating agents (under the guidance of a qualified healthcare professional) to get rid of these metals. It is also a wise idea to have a trained dentist safely remove any old mercury fillings you may have. This can reduce the burden of mercury on your body.

Lifestyle changes to improve histamine intolerance

1. Get enough quality sleep

Activation of mast cells tends to be similar to circadian rhythms. As such, hit the hay early and get enough sleep (about seven to eight consecutive hours at night) is essential. You also want to avoid blue light from electronic devices at night. This being said, if you really need to use such devices at night, install f.lux on your laptop or Mac or twilight on your smartphone. Moreover, take care of your circadian hygiene by getting enough sunlight exposure on a daily basis, whenever that’s possible.

2. Manage your stress levels

When you’re stressed (physically or physiologically), your body releases corticotropin hormone. This hormone ‘startle’ mast cells, causing them to release mediators such as histamine. Hence, this is why many individuals will see symptoms worsen during periods of stress. You may also want to try some supplemental magnesium. But be sure to know how to select the right magnesium supplement for you.

Nutrients to include

1. Resistant starches

These include unripened green bananas – these are great in smoothies or fried in coconut oil to make chips. But make sure to avoid raw potato starch which may worsen your symptoms. That’s because lectins, naturally occurring substances in potatoes, can provoke mast cells to release histamine.

2. Get plenty of nutrients that can help stabilize your mast cells

Here’s what I typically use in my practice:

• Bromelain (natural anti-histamine)
• Butterbur
• Ginger
• Holy basil
• Nettle tea
• Nigella sativa
• Peppermint
• Pine bark extract (natural anti-histamine)
• Quercetin (natural anti-histamine)
• Selenium
• Thyme
• Turmeric
• Vitamin C from amla berries or camu-camu

Have you experienced histamine intolerance? If so, what was your underlying issue and what did you do to address that?

The post Histamine Intolerance: How to Address the Root Cause appeared first on Bembu.

Do you suffer from digestive issues and severe bloating? Have you broken up with the scale and there’s no reconciliation in sight? Are you chronically fatigued? What about skin issues? Do you deal with body aches and pains that aren’t related to an injury? While all of these symptoms take a huge toll on the body, they have another key thing in common — they’re all directly related to your diet. If the symptoms I just mentioned sound familiar, you may want to give the Whole30 Diet plan a try.

The History

Whole30 is an eating plan that was developed by Dallas and Melissa Hartwig, a husband-and-wife team, back in 2009. The dynamic duo have backgrounds in sports nutrition and physical therapy. With their program, they help people to reset their bodies and minds (i.e. a person’s relationship with food). Since its launch, the Whole30 community has grown in leaps and bounds, with their websites currently serving more than 1.5 million visitors a month.

So What Is Whole30?

To put it simply, you can think of Whole30 as a cross between Paleo and the Elimination Diet. It’s often compared to the Paleolithic way of eating (AKA the caveman diet) because of the type of foods the diet consists of, and the Elimination Diet because it’s a plan that lasts for 30 days and is viewed as the ultimate “reset.”

Once you begin the month-long eating plan, you will fill your plate with nourishing vegetables, some fruit, meat, seafood, nuts, and seeds. On the flip side, you completely eliminate all of the “bad stuff” that’s been linked to inflammation, poor gut health, and hormone imbalance. That means:

1. Say Goodbye To Sugar. Along with refined sugar and artificial sweeteners, you are also not allowed to indulge in natural sweeteners like honey, maple syrup, agave, coconut sugar, stevia, etc. The only exception here is fresh fruit juices.
2. Grains Have Gotta Go. Not only are gluten-laden grains like wheat, rye, and barley off limits, but healthy grains like quinoa are a no-no too. You will also need to keep rice and corn products off your plate (So, yes, it’s stricter than the Paleo diet)!
3. Ditch Dairy. With the exception of clarified butter or ghee, all cow, goat, or sheep products are off limits.
4. Let Go Of Legumes. When you’re on the Whole30 Diet you cannot eat any lentils or beans. That includes black, white, red, navy, lima, and most others you can think of. I say “most others” because there is an exception for green beans and sugar snap peas. One legume that the Whole30 creators did not make an exception for, though, is peanuts. That’s right, you can’t eat peanut butter when you are following this program.
5. Adiós Alcohol. You can still go to happy hour to chat with your friends and co-workers, you just can’t take advantage of any of the alcoholic drink deals when you’re there. And don’t try to sneak any wine or booze into your cooking either. Even though a lot of it will get burned off, it’s still considered cheating.
6. MSG and Sulfates. Reading labels is always important, but it’s crucial when you are following this month-long plan. In fact, if you’re following Whole30 it’s better to avoid any processed foods and just reach for the items that don’t have an ingredient list — like fresh vegetables, fruits, meats, kinds of seafood, nuts, and seeds.

Tracking Your Progress

Unlike many popular diets and eating plans, there are no weigh-ins. In fact, you aren’t even allowed to step on a scale at all during the 30 day period. Wait … what?! So how will you track your progress? Measuring? Nope! You aren’t allowed to whip out the measuring tape and start tightly wrapping it around your waist, arms, and thighs either. Instead, you will track your progress by how you feel.

The point here is psychological.

Whole30 is so much more than a weight loss program. Sure, if you follow the eating plan then you will likely shed pounds, but that’s not the only reason someone should try it. Rather, as I mentioned earlier, it’s meant to improve both physical and mental health, creating a healthy relationship with food that will hopefully last a lifetime.

10 Benefits of Whole30

A clean diet can do wonders for a person’s health and this reset program boasts many benefits, such as:

1) Improved Gut Health

The ancient Greek physician Hippocrates once said, “All disease begins in the gut.” Now we know, centuries later, Hippocrates was right. Our gut is loaded with bacteria (about 100 trillion bacteria live inside of us) that affect our whole body. Researchers link this vital organ to everything from digestive health and immunity, to mood and skin condition. There’s only one problem — many of us are killing our good gut bacteria, and our health is suffering as a result. Some of the top gut killers include sugar, gluten, GMOs, and pesticides. By eliminating these foods from our diet, we allow the bacteria (AKA probiotics) to flourish!

2) Improved Digestion

Our digestion is directly linked to our diet. By ridding our breakfast, lunch and dinner plates of processed junk that lead to gas, bloating, and constipation, you should begin to experience regular and healthy bowels. Some people who have tried the Whole30 program even report an improvement in their acid reflux symptoms.

3) Balance Hormones

Have you ever blamed mood swings or food cravings on your hormones? If so, don’t feel guilty because it’s not just an “excuse.” It’s actually scientifically proven that when our hormones are out of whack, so are we. By purging your body of refined carbohydrates and bad fats that negatively impact our hormones, you allow your body to heal and realign. Additionally, by feeding your body the right nutrients, you are helping your hormones thrive. Here are a couple of examples:

• 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. To help your body produce more adiponectin, 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.
• 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. To avoid insulin resistance, cut back on bread and baked goods that are loaded with carbohydrates. Instead, aim to get your carbs from fresh fruits and vegetables.

These are just two of the many hormones the Whole30 diet can help balance.

4) Better Sleep

When you feed your body a clean diet that’s loaded with vitamins, minerals, and other key nutrients, it also has a direct effect on sleep quality. The creators of Whole30 claim their eating plan will help you fall asleep faster, stay asleep longer, and wake up easier. The claim of diet improving sleep isn’t a new one. In fact, many scientific studies have found this to be true.

5) More Energy

Once you get past the first few days (the time where your body is detoxing itself and adjusting) the Hartwig’s claim you will have more energy. When you think about it, this makes a lot of sense. Processed carbohydrates and unhealthy fats do nothing but weigh us down. After a short blood-sugar spike, these foods leave us feeling bloated, sluggish, and ready for a nap. On the flip side, a big bowl of nourishing greens and lean proteins supercharges the body. The foods you eat on Whole30 are designed to nourish your body and mind, preparing you to take on the day ahead.

6) Joint Pain Relief

Joint pain is extremely common. One of the main causes is inflammation to the cushioning pads around the joints. That’s why diet is extremely important for people who suffer from osteoarthritis, rheumatoid arthritis, and gout. Certain foods — ones that are high in refined carbohydrates and unhealthy fats — trigger inflammation and can make the pain worse. Through the Whole30 plan, inflammation-causing foods are completely stripped from your life and replaced with nutrient-dense ingredients that have been proven to fight inflammation.

7) Improved Skin Condition

If you’ve ever wanted to improve the quality of your skin, the first thing you probably did was march yourself down to the drug store and begin looking through all of the various creams and cleansers. Sure, some of those products will help. But if you really want to clear up your skin once and for all, you must get to the root of the problem. Many skin issues, such as acne, are inflammatory conditions that can be vastly improved through diet. Like I mentioned in number six, during the Whole30 plan, all of those inflammation-causing foods (like sugar) will be weeded out of your diet and replaced with nutrient-dense ingredients that have been proven to help the skin repair and defend itself.

Additionally, breakouts and poor skin are often a sign of food sensitivities and allergies. By eliminating and avoiding food groups such as gluten and dairy, you are removing the potential allergen.

If you begin the Whole30 diet and notice that your skin is actually doing worse, hang in there. Once your body detoxes itself and pushes out what it needs to, you should see improvement.

8) Uncover Food Intolerances

Similar to the Elimination Diet, Whole30 can also help a person detect food allergies or intolerances. That’s because, once the month is over, you’re supposed to slowly re-introduce the various food groups that you had eliminated back into your diet. If you re-introduce wheat into your diet and immediately fall back into old digestive issues, for example, you will know you have an issue with gluten or grains. The same can be said for dairy.

9) Helps Manage and Improve Pre-Existing Diseases

It’s no secret that food is powerful medicine. Many people who have tried Whole30 report improvements to their asthma, diabetes, various autoimmune disorders, and chronic migraines.

10) Crush Your Emotional Attachment To Food

When taking the Whole30 challenge, there is no calorie counting or scale obsessing. You aren’t supposed to use approved foods to create healthified donuts, muffins, and cakes. You’re just focusing on nourishing your body with clean foods and learning to enjoy the healthier options available to you. This process is meant to improve your relationship with food and get you craving the feeling of healthy over the taste of junk.

 Whole30 Recipes

To get you through Whole30, it’s important to plan your meals ahead of time and seek support either through a Whole30 online community or a friend.

Breakfast Recipes

Zoodle Breakfast Bowl – Sure, you can simply have eggs for breakfast when you’re on Whole30. But if you’re looking for something a bit more fun, try this breakfast bowl that features zucchini noodles coated in an avocado sauce, an egg, and diced up sweet potato.

Monkey Salad – This salad is nothing more than a sliced up banana with blueberries, cashews, almond butter, and cinnamon. It will take you just minutes to throw together and is bound to please your taste buds.

Green Shakshuka With Shaved Brussels Sprouts and Spinach – This spin on traditional shakshuka puts nutrient-dense super veggies on display. Topped with a protein-packed egg, this breakfast meal will keep you feeling full for hours.

Lunch/ Dinner Recipes

Taco Salad – Traditional tacos are loaded with questionable bases and sauces then wrapped in a processed shell, which means you can’t stop through Taco Bell when you’re on the Whole30 plan. However, simply cooking some ground beef in spices and laying it on top of a robust plate of veggies is filling and approved.

Carmalized Onion Spaghetti Squash – This dish is oozing with flavors, but it’s nothing more than a pot of veggies. One bite of this dish that uses onions, spaghetti squash, mushrooms, and kale, and you may not feel the need to eat traditional pasta ever again!

Cashew Satay Spiralized Veggie Stirfry – Stirfries are delicious, healthy, and super easy to make. This dish is loaded with vitamin-rich veggies, and while the recipe creator has not included any meat, if you are looking for something a bit heavier you can always toss some chicken or beef into the mix.

Snack Ideas

Following the Whole30 mentality, why not embrace the beauty of simplicity by snacking on whole foods? Enjoy a small bowl of blueberries, a banana, or a sliced apple. Munch on plain nuts and seeds for a little crunch. Or, dehydrate your favorite veggies (like kale) to give you a chip-like texture?

Is Whole30 Right For You?

Let’s get real – trying to eat the Whole30 way for more than 30 days isn’t very realistic. As humans, we need to indulge from time to time in order to feel satisfied. If we’re constantly depriving ourselves of treats, we’re more likely to cave in and take up a permanent residence in Pizza Land. I’m a huge believer in the 90/10 rule (eating clean foods 90 percent of the time and indulging the other 10 percent). With that said, Whole30 is a wonderful way to press the reset button and you can do anything for 30 days! According to the creators, this eating plan isn’t hard. They say: “Beating cancer is hard. Having a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard.”

If you suffer from a medical condition, before beginning Whole30, it’s a good idea to consult with your doctor.

The post What Is The Whole30 Diet? Benefits + Recipes! appeared first on Bembu.

While most cases of scoliosis are relatively mild, the condition can become debilitating, especially if spine deformities develop during childhood, getting worse as a person grows. It’s important if you do have, or are developing, scoliosis to seek medical advice and to practice exercises to attempt to correct it. Yoga for scoliosis can be very beneficial, however, always seek advice from your doctor or physiotherapist before taking up any new exercise.

What Is Scoliosis?

Scoliosis is the name given to spinal curvature. It is not a technical name or diagnosis, but rather a descriptive term, like headache. It describes a sideways bend in the spine, rotating along the vertical axis. The curve often develops in the shape of a ‘C’ or an ‘S’. It comes from the Greek word meaning ‘curved’ or ‘bent’.

What Causes Scoliosis?

There is no known cause for most cases of scoliosis. However, research indicates there are hereditary factors involved. The only conditions known to cause some cases of the curvature are cerebral palsy and muscular dystrophy. Symptoms of scoliosis can include uneven shoulders, an uneven waistline, or one hip higher than the other. It the curve worsens, the spine will then also twist or rotate. This can cause the ribs on one side of the body to stick out.

If scoliosis forms during childhood, it can become more severe as a person grows. This can lead to disabling scoliosis, causing lung functionality problems, due to compression, or limited space within the chest.

Yoga Poses For Scoliosis

Being a therapeutic form of exercise, yoga is beneficial to a number of ailments – scoliosis being one of them. Try these yoga poses and/or the video sequences below. But remember; always seek medical advice before trying new exercises. If you practice these poses and you feel any pain – even a little bit, stop immediately and consult your doctor. And if you already have a physiotherapist, they can create a Pilates or yoga sequence to best suit your needs.

Cat-Cow Sequence

These two poses used together dynamically work really well to relax the back and release tension along the spine. Cow pose also strengthens the back a little. It is also a good mini sequence to slowly and gently warm up the back and core before moving into more challenging poses.

Start in tabletop position on your mat. If your knees feel sensitive or sore, place a blanket or extra mat underneath them. Make sure your knees are directly under your hips, and hip-distance apart, and your hands are directly under your shoulders, in line with your knees.

On an inhale, drop your belly down towards the floor gently (without jarring the back). Arch your back at the same time and lifting your tailbone towards the ceiling. If that feels good, you can gently lift your chin upwards. On an exhale, round your back, tilting your tailbone and head towards the floor. Repeat in sync with your own breath at least 10 more times.

Child’s Pose

This posture releases tightness in the back and relaxes the muscles, decompressing the spine. It is a very restorative pose that relieves back and neck tension. Begin in tabletop position again with your wrists under your shoulders and knees under hips. On an exhale, sit your buttocks onto your heels. Your torso should rest on your thighs, or in between them for wide-angle child’s pose. Stretch your arms out in front to create more space along your back and sides. Rest your forehead on the mat if it can comfortably reach. However, if that forces your hips up away from your feet, place a folded blanket or cushion under your forehead. Because this is a restorative pose, you should stay in it for a couple of minutes.

Triangle Pose

This pose is great for decreasing stress, stimulating the organs and improving metabolism and digestion. However, it also stretches the spine, chest, shoulders, groin and hips, which is very beneficial to relieve and potentially help correct, scoliosis. However, while people who don’t suffer from scoliosis would practice this pose the same on both sides, scoliosis patients need to use different emphasis on each side to get the most out of it. When stretching towards the concaved side, the emphasis should be on lengthening the spine. This will help decompress the ribs and decrease the protrusion of the ribs on the other side. When stretching the other way, the emphasis should be on twisting to work on evening out the back.

To practice triangle pose, stand with your legs wide, in a triangle shape. Point your toes on your front foot forward, with your back foot on a slight angle towards the outside of the mat. Line your front heel up with the middle of your back foot. Make sure your hips and shoulders are directly above your legs, not twisting towards the front. Keep your legs straight and inhale. As you exhale, gently hinge your torso and upper body towards the front of the mat, over the front foot. Bend your front arm towards your foot and you back arm towards the ceiling. Keep your body in a straight line, as if you are stationed in a narrow gap between two walls. That means keeping your chest open and avoiding tipping forward or downwards with your top shoulder, hip or chest. Only move your front hand down as far as it can comfortably go without bending your knee or tipping your body downwards. Stay in the pose for a few breaths and when you are ready to move out of it, tighten your core and lift up on an inhale. Repeat on the other side. However, remember those emphasis tips above when practicing each side!

You can also do a lunged in between, which is also great for the spine, but very beneficial to your back, postural and leg muscles.

Side Plank

One of the best yoga poses for scoliosis is the side plank. It may not be a favorite posture for many, being a strength-reliant one. It may even feel more challenging if you suffer from scoliosis. Nevertheless, it is an extremely beneficial remedial pose for the condition. In order to reap its benefits, you need to concentrate on the side your spine curves. A 2014 study looked at 25 scoliosis patients with primary curves measuring 6 to 120 degrees. They were asked to perform side plank on the side of their curve for 10 to 20 seconds a day for the first week, and then for as long as possible each day (average of 90 seconds) during the next 6 or so months. Researchers found a “significant improvement” of around 32% in the curvature as a result.

The post Yoga For Scoliosis (With Video Sequences!) appeared first on Bembu.

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.

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:

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!

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

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!

The post 35 Healthy Snacks For Kids To Nourish Their Bodies and Brains appeared first on Bembu.

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.

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.

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

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

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

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!

The post 30 Fun and Healthy Recipes for Two appeared first on Bembu.

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.

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).

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.”

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.

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.

The post Top 10 Gluten Intolerance Symptoms & What To Do appeared first on Bembu.

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!

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:

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!

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. 

The post 20 Quick & Healthy Lunch Ideas For Work appeared first on Bembu.

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. 

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.

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

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

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.

The post 20 Healthier Apple Dessert Recipes That Will Make Your Mouth Water appeared first on Bembu.

Big congratulations to avocados because they’ve reached superfood status! The unique green fruit is rich in beneficial fats, protein, key vitamins, and minerals, making it one of the healthiest foods you can eat. Along with being extremely good for you, avocados are also delicious and versatile. You can throw them on a salad, stuff them with eggs, use them to thicken a smoothie, or whip up some avocado toast.

 
 
Avocado toast is one of the easiest meals you can throw together in a pinch. It’s basically just a slice of bread with avocado mashed on top. The avocado makes a great replacement to butter since it’s thick and creamy. Unlike plain toast with butter, though, recipe creators are getting quite creative with their avocado toast recipes. They’re transforming simple toast into an entire meal. The following avocado toast recipes are perfect for breakfast or lunch. Worried it won’t fill you up, though? Think again! Since they’re rich in filling nutrients — like fiber and protein — they’re bound to keep you satisfied for hours.

Note: If you follow a gluten-free diet, just swap out the recommended bread in each recipe for a gluten-free slice.

1) Caprese Avocado Toast

Have you ever tried a Caprese salad? Rather than mixing fresh leafy greens with various veggies, a Caprese salad is made with fresh mozzarella cheese, tomatoes, and basil leaves. Often times, people drizzle a little olive oil and balsamic vinegar on top to enhance the flavor even more. If you’re a fan of this Italian-inspired salad, then you must try this Caprese avocado toast recipe! Placed on top of toasted bread and mashed avocado is fresh mozzarella, tomato, basil, lemon juice, vinegar, sea salt, and pepper. The whole thing takes about 10 minutes to throw together and offers you a well-balanced meal.

Photo By: Two Peas and Their Pod

2) Roasted Tomato Avocado Toast

If you like the idea of Caprese toast, but avoid cheese in your diet, then give this recipe a try. It incorporates roasted tomatoes, Italian seasoning, balsamic vinegar, and parsley leaves. The parsley adds a lot in terms of nutritional value since the flavorful herb is packed with antioxidants and essential oils. Historically, parsley has been used as a powerful detox remedy, diuretic, and anti-inflammatory agent. Sure, this recipe doesn’t call for a lot of parsley. But that’s ok. A little bit of this herb goes a long way!

3) Egg, Spinach, Tomato Avocado Toast

You can easily throw together a slice or two of avocado toast and top it with scrambled, sunny side, or hard boiled eggs. If you want to turn your toast into a more nutritious omelette, though, you need this recipe in your life. Mixing protein-packed eggs, with vitamin-rich spinach, and juicy tomatoes, this avocado toast recipe is well-balanced and delicious!

4) Avocado Toast With Lemon and Kale

Lemons are a powerful detoxing food and kale is high in fiber. Both of these superfoods are used in this avocado toast recipe, making it extremely good for your health. Cumin and radishes are added to enhance the flavor. Plus, a spoonful of chia seeds sprinkled on top bumps up the nutritional value even more.

Chia seeds may be small, but they’re 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. Since chia seeds are tasteless, you can add them to any of the recipes mentioned on this list!

Photo By: Skinny Taste

5) Smoked Salmon and Avocado Toast

A bagel with lox and cream cheese is perhaps one of my favorite breakfasts. While my taste buds certainly love it, what my waistline thinks about the meal is a different story. If you enjoy the creaminess of the cream cheese and rich flavors of the smoked salmon then this recipe is a great alternative. The avocado works as a healthier, thick and creamy base. No need to replace the smoked salmon since it’s already healthy. In fact, the fatty fish is a nutritional powerhouse that’s loaded with Omega-3 fatty acids, protein, vitamins, and minerals. Various studies link salmon to improved heart, digestive, and mental health!

6) Smashed Avocado Toast with Veggies

The Departments of Agriculture and Health and Human Services recommends people eat nine servings of fruits and veggies every day. That translates to about 2 cups of fruit and 2 1/2 cups of vegetables daily. Now, let me ask you a question: Do you eat that many veggies in a day? Chances are the answer is no! To help bump up your veggie intake, why not incorporate some into your breakfast? In this recipe, laid on top of smashed avocado is a healthy mixture of asparagus and peppers. Put an egg on top to bump up the protein content!

7) Roasted Artichoke Avocado Toast

Whenever I see a recipe with artichokes in it, I immediately think of delicious and creamy spinach and artichoke dip. It’s oh-so-good but oh-so-not-healthy! If you enjoy artichokes, though, this dish is a must try. It has avocado, garlic, scallions, radishes, hemp seeds, and artichoke. While the recipe creator didn’t add any spinach into this recipe, if you are a fan of the popular appetizer then you may enjoy some sautéed spinach with this meal too! Get creative and play around to make this dish your own.

Photo By: Love and Lemons

8) Avocado Toast With Cumin, Salt & Chia Seeds

Talk about flavor! This dish is loaded with spices that are bound to make your taste buds dance! Plus, the cumin offers many health benefits such as improved digestion and boosted immunity. Try this for a light lunch or nourishing afternoon snack.

9) Honey Yogurt Avocado Toast

This avocado toast is very different than the others mentioned on this list. If you enjoy a sweet treat for breakfast, this is perfect! First, Greek yogurt is layered on top of a slice of bread. Then, there’s a layer of sliced avocado. The whole thing is topped with a drizzle of honey. Sounds delicious, right? Well, the taste is not the only benefit to this dish. Let’s break down the benefits.

• Greek yogurt is full of healthy fats, protein, and probiotics. In case you’re unfamiliar with probiotics, they’re friendly bacteria that help keep our gut healthy (a healthy gut is essential for a healthy you)!
• Honey is a wonderful natural sweetener that is loaded with vitamins. Please note, when selecting your honey always opt for one that says raw and organic. Most of the honey that lines the shelves of your local grocery stores are altered — sugar is added and the beneficial nutrients are destroyed. You want to buy unrefined honey — one that’s found at your local farmers market.

10) Lobster Avocado Toast

As you bite into this toast, close your eyes and pretend you are sitting next to the ocean. The blend of flavors is perfect for summer! The recipe creator mixes fatty avocado with protein-packed lobster, metabolism-boosting jalapeno peppers, detoxing lemon juice, and a little olive oil. Yummy!

The post 23 Avocado Toast Recipes To Start Your Morning Off Right appeared first on Bembu.

According to doctors, we can and should sleep our way to better health and overall life success! Chances are you’ve heard that before. I mean, how many times has someone told you to get a solid eight hours of sleep so you can have more energy and boosted productivity the following day? Still, many people ignore this advice, and it affects more than just your mood. Adequate sleep is key for a healthy lifestyle. It can impact everything from your heart health to the number you see pop up on the scale. While it’s clear there aren’t enough hours in the day to fit in all of our modern day life’s demands, it’s still important to prioritize bed time. Read on to find out the top 11 benefits of sleep — both in quantity and quality.

Top 11 Health Benefits of Sleep

1) Improved Concentration and Productivity

Have you ever pulled an all-nighter preparing for a big school test or work project and then felt like a complete waste the next day? Or perhaps you work the graveyard shift and after a few weeks in you started to feel like the inside of your eyelids had turned into a lightly abrasive sandpaper (I’ve been there). Various researchers have studied the effects of sleep deprivation on the brain and found it does negatively impact cognition in various ways. From concentration to productivity, memory, problem-solving skills, and overall performance, studies show that adequate sleep gives our brain the opportunity to rest, recover, and recharge. One study on medical interns is the perfect example.

In this study, researchers closely monitored medical interns, comparing the rates of serious medical errors made by those who worked more than 24-hours long and others who worked shorter shifts. Researchers found that interns made substantially more serious medical errors when they worked frequent shifts of 24 hours or more than those who worked shorter shifts.

Another study compares moderate sleep deprivation to alcohol intoxication. Researchers found that after 17-19 hours without sleep, participants’ performance on certain tests was equivalent to or worse than having a 0.05% Blood Alcohol Content.

Check out more on how sleep affects the brain in this eye-opening TEDTalk video:

2) Improved Immune Function

Think of your immune system as a sharp shield that protects your body against viruses and various illnesses. When you don’t catch enough zzz’s, though, just like how your mind isn’t as sharp, neither is that shield. Studies show a lack of sleep impacts the body on a cellular level, and it can increase your chances of getting sick. Just take this study for example: For two weeks, a total of 153 healthy men and women, reported their sleep patterns. Then, based on their average sleep length and quality, participants were quarantined, administered nasal drops containing a rhinovirus, and monitored closely. After a few days, researchers found participants who slept less than 7 hours a night and had a poor sleep quality, were more likely to develop a cold than those who slept a quality 8 or more hours a night.

Additionally, if you are suffering from a cold or other illness and don’t get enough sleep, it can prolong your time stuck in bed with a box of tissues and bowl of hot soup. Think back to when you were sick as a little kid. Did your grandparents or parents ever tell you to “sleep it off?” Turns out, they were right!

3) Healthy Heart

Most of us exercise and eat a well-balanced diet to maintain good heart health. While they are definitely two important factors, did you know that sleep is also an essential component to a healthy heart? Various studies show people who sleep less than six hours a night have a greater chance of developing heart disease. In adults, the risk of heart attack and stroke rises. In adolescents, according to The Sleep Foundation, a lack of sleep has been linked to high cholesterol and high blood pressure.

So how much sleep does your heart need? While there is some debate here, most experts recommend about 7-9 hours for adults and around 10 hours for adolescents.

4) Better Glucose Metabolism and Type 2 Diabetes Risk

It doesn’t take long for sleep deprivation to start affecting the body in a big way. In one study, 11 healthy men who were restricted to sleeping just four hours a night for six nights in a row started developing pre-diabetes symptoms. Then, after another six nights where the men were allowed to sleep up to 12 hours a night, those symptoms started to resolve themselves.

This isn’t the only study that showed these type of results. Researchers say, after running tests, it’s clear that sleep affects blood glucose metabolism and it’s subsequent impact on the body.

5) Weight Management

There’s no doubt that weight is determined by a number of factors, mainly our diet and exercise level. But sleep also plays an important role in the number that pops up on the scale. That’s partly because when someone is fatigued, they are less likely to get their booty to the gym and have the energy for a good workout. But it get’s a bit more complicated than that.

Sleep deprivation also affects our fat hormones in a negative way. 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. One such hormone is leptin, which plays a key role in making the body feel full. Leptin essentially lets the brain know that the body is full and has stored enough fat, so you can stop eating! When you don’t get enough sleep, though, leptin levels drop and you begin to crave those not-so-good-for-you foods. That’s when you put those skinny jeans toward the back of your closet. 

Leptin is just one of many fat hormones that sleep has a direct effect on. So if you’re struggling to lose weight, make sure to prioritize sleep and balance out your hormones.

The post Top 11 Health Benefits of Sleep appeared first on Bembu.

Do you start itching when you eat cured meat? What about random headaches you can’t figure out? Or perhaps your tongue gets all swollen when you eat bananas?

If you’ve answered yes to any of these questions, let me assure you that it’s not ‘all in your head’: you could have a histamine intolerance. Or more precisely a ‘mast cell activation disorder’. I’ve experienced histamine intolerance first hand, which is why I wrote this article. So I know how annoying and troubling the symptoms can be.

But the good news is that you can get better. Read on to find out everything you need to know about histamine intolerance and what you can do to address the root cause of your symptoms.

What is histamine?

What comes to your mind when you think of histamine? Allergies and a stuffy nose during seasonal changes? Or perhaps the redness and painful swelling caused by a mosquito bite or a bee sting? Well, these symptoms occur due to the release of histamine, an organic nitrogen compound that causes an immediate inflammatory response.

Many of us see histamine as an irritating bad guy that causes allergies. But the truth is that histamine is a normal physiological response that acts as a red flag to alert the body of any potential attacker.

Moreover, histamine also works as a:

• Neurotransmitter which communicates important messages between the brain and various parts of the body.
• Component of stomach acid which helps the body extracts nutrients from the food you eat.

Immune system meets Invader – a real life story

The production of histamine is very complex but in a nutshell, here’s how that goes:
1. An invader (such as pollen, dust particles or an insect’s venom) enters the body.

2. The immune system encounters the invader and trigger mast cells, white blood cells that act as the sentinels of our innate immune system.

3. The mast cells quickly notify the body by releasing histamine from secretory granules (storage sacs).

4. The histamine produced triggers the release of other immune cells and also dilates capillaries – small blood vessels. This swelling makes the capillaries more permeable to those immune cells, allowing them to quickly find the invader and attack it.

5. Usually, once the invader has been ‘apprehended’, the body releases two main enzymes. These include namely histamine N-methyltransferase (HMT or HNMT) and diamine oxidase (DAO). HMT and DAO break down the histamine produced into N4-methylhistamine and imidazole acetaldehyde respectively. These reactions inactivate the histamine thus preventing its accumulation in the blood.

For most people, this usually marks the end of the story. However, as discussed below, for some individuals, histamine can be a much greater issue.

Histamine intolerance – Not your typical food intolerance

Let me start by saying that, just like ‘adrenal fatigue’, ‘histamine intolerance’ is a collection of symptoms and not a diagnosis. This is why many conventional practitioners will tell you that histamine intolerance does not exist.

A mast cell activation disorder (MCAD) is currently the most accurate diagnosis of what patients with ‘histamine intolerance’ are suffering from. However, since not many individuals know about MCAD, I’ll be using the term ‘histamine intolerance’ in this article.

As mentioned earlier, mast cells act as the guards of the immune system. Therefore, in an attempt to maintain a normal environment within the body, these cells react to changes in the environment or insults to the body. They do so by releasing molecules such as histamine. For optimal body function, we need these mast cells and the molecules they release. Besides their role in allergies, mast cells are involved in:

• The production of new blood cells
• Wound healing
• Immune tolerance development
• Maintenance of the blood-brain barrier function
• Protection against pathogens

However, in the case of MCAD, problems occur when these cells function abnormally, leading to histamine intolerance. MCAD has also been linked to:

• Skin conditions
• Irritable bowel syndrome (IBS)
• Depression and anxiety
• Alzheimer’s disease
• Obesity
• Diabetes
• Male infertility
• Autoimmune disorders like rheumatoid arthritis
• Bladder pain syndrome

Why would someone have issues with histamine?

By now, you will have realized that the problem isn’t with the histamine. So why would histamine be so problematic for some individuals?

Well, based on current research, it appears that some individuals produce too much histamine whilst others are unable to break down histamine.

Why would a person make too much histamine?

1. Overactive mast cells (mast cell activation syndrome). This can be caused by:

– Toxicity of heavy metals like aluminum and mercury

– Infections or gut dysbiosis

–  Chronic Inflammatory Response Syndrome (CIRS) – individuals who are particularly sensitive to molds, are more likely to be constantly activating their mast cells. That’s because these individuals would be less able to clear out mycotoxins (poisons released by toxic molds) from their bodies.

4. Mastocytosis, a rare genetic condition caused by an excess of genetically altered mast cells.

3. Too many gut bacteria that produce histamine.

Why would a person have trouble breaking down histamine?

Unfortunately, there are numerous possibilities. For instance, a person may suffer from:

• A deficiency of histamine N-methyltransferase (HMT or HNMT)
• Impaired efficiency of DAO due to genetic mutations in the DAO gene. These mutations are more common among Caucasians.
• Reduced activity of HMT due to micronutrient deficiencies which can affect the methylation pathway through which HMT deactivates histamine
• Low levels of bacteria that degrade histamine
• MTHFR mutation – No, it’s not a swear word (although it sure looks like one!): MTHFR actually stands for methylenetetrahydrofolate reductase. This involves a defect in the genes related to the methylation pathway. Individuals who are homozygous for MAO can be more sensitive to histamine. [A 23andMe gene profile run through Genetic Genie or MTHFR Support can help you determine this.]

Some individuals may also be deficient in diamine oxidase (DAO). This deficiency can be caused by:

• A genetic issue with DAO production (more common in people of Asian origin)
• Gluten intolerance
• Increased intestinal permeability (very common among individuals on a standard Western diet)
• Inflammation

The following drugs can also interfere with DAO levels in the body:

• Non-steroidal anti-inflammatory drugs like aspirin or ibuprofen
• Antihistamines like Zyrtec, Allegra and Benadryl
• Histamine (H2) blockers like Tagamet, Zantac, Pepcid
• Antidepressants like Cymbalta, Effexor, Prozac, Zoloft
• Immune modulators like Plaquenil
• Antiarrhythmics like metoprolol

Why does the degree of histamine sensitivity vary so much?

That’s a question I get asked all the time. Some may say that a person suffering from poor health or poor lifestyle habits is more likely to be more histamine intolerant. While it is true that health status does determine sensitivity, the issue is much more complex.

The post Histamine Intolerance: How to Address the Root Cause appeared first on Bembu.

Do you suffer from digestive issues and severe bloating? Have you broken up with the scale and there’s no reconciliation in sight? Are you chronically fatigued? What about skin issues? Do you deal with body aches and pains that aren’t related to an injury? While all of these symptoms take a huge toll on the body, they have another key thing in common — they’re all directly related to your diet. If the symptoms I just mentioned sound familiar, you may want to give the Whole30 Diet plan a try.

The History

Whole30 is an eating plan that was developed by Dallas and Melissa Hartwig, a husband-and-wife team, back in 2009. The dynamic duo have backgrounds in sports nutrition and physical therapy. With their program, they help people to reset their bodies and minds (i.e. a person’s relationship with food). Since its launch, the Whole30 community has grown in leaps and bounds, with their websites currently serving more than 1.5 million visitors a month.

So What Is Whole30?

To put it simply, you can think of Whole30 as a cross between Paleo and the Elimination Diet. It’s often compared to the Paleolithic way of eating (AKA the caveman diet) because of the type of foods the diet consists of, and the Elimination Diet because it’s a plan that lasts for 30 days and is viewed as the ultimate “reset.”

Once you begin the month-long eating plan, you will fill your plate with nourishing vegetables, some fruit, meat, seafood, nuts, and seeds. On the flip side, you completely eliminate all of the “bad stuff” that’s been linked to inflammation, poor gut health, and hormone imbalance. That means:

1. Say Goodbye To Sugar. Along with refined sugar and artificial sweeteners, you are also not allowed to indulge in natural sweeteners like honey, maple syrup, agave, coconut sugar, stevia, etc. The only exception here is fresh fruit juices.
2. Grains Have Gotta Go. Not only are gluten-laden grains like wheat, rye, and barley off limits, but healthy grains like quinoa are a no-no too. You will also need to keep rice and corn products off your plate (So, yes, it’s stricter than the Paleo diet)!
3. Ditch Dairy. With the exception of clarified butter or ghee, all cow, goat, or sheep products are off limits.
4. Let Go Of Legumes. When you’re on the Whole30 Diet you cannot eat any lentils or beans. That includes black, white, red, navy, lima, and most others you can think of. I say “most others” because there is an exception for green beans and sugar snap peas. One legume that the Whole30 creators did not make an exception for, though, is peanuts. That’s right, you can’t eat peanut butter when you are following this program.
5. Adiós Alcohol. You can still go to happy hour to chat with your friends and co-workers, you just can’t take advantage of any of the alcoholic drink deals when you’re there. And don’t try to sneak any wine or booze into your cooking either. Even though a lot of it will get burned off, it’s still considered cheating.
6. MSG and Sulfates. Reading labels is always important, but it’s crucial when you are following this month-long plan. In fact, if you’re following Whole30 it’s better to avoid any processed foods and just reach for the items that don’t have an ingredient list — like fresh vegetables, fruits, meats, kinds of seafood, nuts, and seeds.

Tracking Your Progress

Unlike many popular diets and eating plans, there are no weigh-ins. In fact, you aren’t even allowed to step on a scale at all during the 30 day period. Wait … what?! So how will you track your progress? Measuring? Nope! You aren’t allowed to whip out the measuring tape and start tightly wrapping it around your waist, arms, and thighs either. Instead, you will track your progress by how you feel.

The point here is psychological.

Whole30 is so much more than a weight loss program. Sure, if you follow the eating plan then you will likely shed pounds, but that’s not the only reason someone should try it. Rather, as I mentioned earlier, it’s meant to improve both physical and mental health, creating a healthy relationship with food that will hopefully last a lifetime.

10 Benefits of Whole30

A clean diet can do wonders for a person’s health and this reset program boasts many benefits, such as:

1) Improved Gut Health

The ancient Greek physician Hippocrates once said, “All disease begins in the gut.” Now we know, centuries later, Hippocrates was right. Our gut is loaded with bacteria (about 100 trillion bacteria live inside of us) that affect our whole body. Researchers link this vital organ to everything from digestive health and immunity, to mood and skin condition. There’s only one problem — many of us are killing our good gut bacteria, and our health is suffering as a result. Some of the top gut killers include sugar, gluten, GMOs, and pesticides. By eliminating these foods from our diet, we allow the bacteria (AKA probiotics) to flourish!

2) Improved Digestion

Our digestion is directly linked to our diet. By ridding our breakfast, lunch and dinner plates of processed junk that lead to gas, bloating, and constipation, you should begin to experience regular and healthy bowels. Some people who have tried the Whole30 program even report an improvement in their acid reflux symptoms.

3) Balance Hormones

Have you ever blamed mood swings or food cravings on your hormones? If so, don’t feel guilty because it’s not just an “excuse.” It’s actually scientifically proven that when our hormones are out of whack, so are we. By purging your body of refined carbohydrates and bad fats that negatively impact our hormones, you allow your body to heal and realign. Additionally, by feeding your body the right nutrients, you are helping your hormones thrive. Here are a couple of examples:

• 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. To help your body produce more adiponectin, 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.
• 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. To avoid insulin resistance, cut back on bread and baked goods that are loaded with carbohydrates. Instead, aim to get your carbs from fresh fruits and vegetables.

These are just two of the many hormones the Whole30 diet can help balance.

4) Better Sleep

When you feed your body a clean diet that’s loaded with vitamins, minerals, and other key nutrients, it also has a direct effect on sleep quality. The creators of Whole30 claim their eating plan will help you fall asleep faster, stay asleep longer, and wake up easier. The claim of diet improving sleep isn’t a new one. In fact, many scientific studies have found this to be true.

The post What Is The Whole30 Diet? Benefits + Recipes! appeared first on Bembu.

While most cases of scoliosis are relatively mild, the condition can become debilitating, especially if spine deformities develop during childhood, getting worse as a person grows. It’s important if you do have, or are developing, scoliosis to seek medical advice and to practice exercises to attempt to correct it. Yoga for scoliosis can be very beneficial, however, always seek advice from your doctor or physiotherapist before taking up any new exercise.

What Is Scoliosis?

Scoliosis is the name given to spinal curvature. It is not a technical name or diagnosis, but rather a descriptive term, like headache. It describes a sideways bend in the spine, rotating along the vertical axis. The curve often develops in the shape of a ‘C’ or an ‘S’. It comes from the Greek word meaning ‘curved’ or ‘bent’.

What Causes Scoliosis?

There is no known cause for most cases of scoliosis. However, research indicates there are hereditary factors involved. The only conditions known to cause some cases of the curvature are cerebral palsy and muscular dystrophy. Symptoms of scoliosis can include uneven shoulders, an uneven waistline, or one hip higher than the other. It the curve worsens, the spine will then also twist or rotate. This can cause the ribs on one side of the body to stick out.

If scoliosis forms during childhood, it can become more severe as a person grows. This can lead to disabling scoliosis, causing lung functionality problems, due to compression, or limited space within the chest.

Yoga Poses For Scoliosis

Being a therapeutic form of exercise, yoga is beneficial to a number of ailments – scoliosis being one of them. Try these yoga poses and/or the video sequences below. But remember; always seek medical advice before trying new exercises. If you practice these poses and you feel any pain – even a little bit, stop immediately and consult your doctor. And if you already have a physiotherapist, they can create a Pilates or yoga sequence to best suit your needs.

Cat-Cow Sequence

These two poses used together dynamically work really well to relax the back and release tension along the spine. Cow pose also strengthens the back a little. It is also a good mini sequence to slowly and gently warm up the back and core before moving into more challenging poses.

Start in tabletop position on your mat. If your knees feel sensitive or sore, place a blanket or extra mat underneath them. Make sure your knees are directly under your hips, and hip-distance apart, and your hands are directly under your shoulders, in line with your knees.

On an inhale, drop your belly down towards the floor gently (without jarring the back). Arch your back at the same time and lifting your tailbone towards the ceiling. If that feels good, you can gently lift your chin upwards. On an exhale, round your back, tilting your tailbone and head towards the floor. Repeat in sync with your own breath at least 10 more times.

Child’s Pose

This posture releases tightness in the back and relaxes the muscles, decompressing the spine. It is a very restorative pose that relieves back and neck tension. Begin in tabletop position again with your wrists under your shoulders and knees under hips. On an exhale, sit your buttocks onto your heels. Your torso should rest on your thighs, or in between them for wide-angle child’s pose. Stretch your arms out in front to create more space along your back and sides. Rest your forehead on the mat if it can comfortably reach. However, if that forces your hips up away from your feet, place a folded blanket or cushion under your forehead. Because this is a restorative pose, you should stay in it for a couple of minutes.

Triangle Pose

This pose is great for decreasing stress, stimulating the organs and improving metabolism and digestion. However, it also stretches the spine, chest, shoulders, groin and hips, which is very beneficial to relieve and potentially help correct, scoliosis. However, while people who don’t suffer from scoliosis would practice this pose the same on both sides, scoliosis patients need to use different emphasis on each side to get the most out of it. When stretching towards the concaved side, the emphasis should be on lengthening the spine. This will help decompress the ribs and decrease the protrusion of the ribs on the other side. When stretching the other way, the emphasis should be on twisting to work on evening out the back.

To practice triangle pose, stand with your legs wide, in a triangle shape. Point your toes on your front foot forward, with your back foot on a slight angle towards the outside of the mat. Line your front heel up with the middle of your back foot. Make sure your hips and shoulders are directly above your legs, not twisting towards the front. Keep your legs straight and inhale. As you exhale, gently hinge your torso and upper body towards the front of the mat, over the front foot. Bend your front arm towards your foot and you back arm towards the ceiling. Keep your body in a straight line, as if you are stationed in a narrow gap between two walls. That means keeping your chest open and avoiding tipping forward or downwards with your top shoulder, hip or chest. Only move your front hand down as far as it can comfortably go without bending your knee or tipping your body downwards. Stay in the pose for a few breaths and when you are ready to move out of it, tighten your core and lift up on an inhale. Repeat on the other side. However, remember those emphasis tips above when practicing each side!

You can also do a lunged in between, which is also great for the spine, but very beneficial to your back, postural and leg muscles.

Side Plank

One of the best yoga poses for scoliosis is the side plank. It may not be a favorite posture for many, being a strength-reliant one. It may even feel more challenging if you suffer from scoliosis. Nevertheless, it is an extremely beneficial remedial pose for the condition. In order to reap its benefits, you need to concentrate on the side your spine curves. A 2014 study looked at 25 scoliosis patients with primary curves measuring 6 to 120 degrees. They were asked to perform side plank on the side of their curve for 10 to 20 seconds a day for the first week, and then for as long as possible each day (average of 90 seconds) during the next 6 or so months. Researchers found a “significant improvement” of around 32% in the curvature as a result.

The post Yoga For Scoliosis (With Video Sequences!) appeared first on Bembu.

The ketogenic diet is the latest eating trend that seems to be taking over the internet. It takes low-carbohydrate dieting to a whole new level. Although it might seem a little extreme at first, the ketogenic diet is one of the best proven eating plans for weight loss, increased energy, and better overall health.

By limiting your carbohydrate intake to less than 5% of your total calories, your body will go into a state of ketosis and use fat as fuel. You’ll also help stabilize your blood sugar and hormone levels to ward off prediabetes and brain fog, just to name a few symptoms. Here’s everything you need to know about the ketogenic diet.

What is the Ketogenic Diet?

The Ketogenic diet is similar to the Paleo or Atkins diet, but with stricter rules about where you get your calories from. It suggests that you severely limit your carbohydrate intake and eat a high-fat diet by dividing your daily calories into the following categories: 75% from fat, 20% from protein, and 5% from carbohydrates. The idea behind the ketogenic diet is that by limiting your carb and glucose intake, your body will rely on fat as fuel.

Eating carbohydrates cause your body to secrete insulin. When you eat too many carbs, it creates a buildup of insulin in your bloodstream, which leads to high blood sugar. Your body also stores the carbohydrates that it does not immediately use for fuel as fat. On the other hand, eating a high-fat and low carbohydrate diet reduces the amount of insulin secreted. You stop storing excess carbohydrates as fat, and your body enters a state of ketosis.

Ketosis occurs when the body switches its fuel source from carbohydrates to fats. You may notice that you have entered ketosis when you get the dreaded keto breath! When the body begins to burn fats as fuel, it creates a byproduct of acids known as ketones that build up in the blood. Research shows that your body and brain prefer ketones to glucose as their primary energy source. With carbohydrates out of the way, your body barely releases insulin and does not store excess glucose as fat. For most people, the result is often a smaller waist, better concentration, and improved blood sugar levels.

Health Benefits of the Ketogenic Diet

The ketogenic diet has a lot of followers and for a good reason- it has a lot of research to prove its benefits! The history of the ketogenic diet dates back to around 500 BC when it was first used to treat epilepsy. It regained popularity in the 1920’s as an obesity treatment and was used all around the world for nearly two decades. People stopped using the ketogenic diet during the modern era of pharmaceutical drug treatment, but over the past 15 years, it has regained popularity again among people who want to return to their roots, so to speak. Here are some of the most impressive health benefits of the ketogenic diet.

1. May Prevent Type 2 Diabetes

According to researchers of a 2005 study, the ketogenic diet can be used to prevent and treat type 2 diabetes. Ten obese patients with type 2 diabetes were put on a ketogenic diet and had their blood sugar levels monitored. After just two weeks of being on the diet, their insulin sensitivity improved by 75 percent.

2. Protection Against Heart Disease

You might think that eating a high-fat diet is bad for your heart, but the opposite is true with the ketogenic diet. A 2009 systematic review found that when compared to low-fat diets, low-carbohydrate diets were better for protecting against heart disease after six months. Another meta-analysis of 23 studies with data collected on more than 1,100 test subjects confirmed that the ketogenic diet cut significant risk factors for the development of cardiovascular diseases.

3. Weight Loss

A study published in the journal Lipids found that a ketogenic diet helps you lose more weight than a low-fat diet- twice as much to be exact. Another study found that test subjects who followed the ketogenic diet lost more weight over the course of a year than low-fat dieters despite eating more calories. A third study tested the low-carb vs. low-fat theory by putting test subjects on either a low-fat or ketogenic diet and then asking them to switch. Results indicated that both groups lost more weight when they were on the ketogenic diet. In fact, the men in the study lost three times the amount of weight off their waist on the ketogenic diet as they did on the low-fat diet.

4. Improve Skin Health

Hormone levels and acne seem to go hand-in-hand. If you’re looking to improve the way your skin looks, start by reducing the number of processed junk foods you eat. According to a 2012 study, the ketogenic diet has therapeutic effects on skin health. Specifically, it balances hormones and reduces the onset of acne.

5. May Prevent Tumor Growth

Nothing is scarier than a cancer diagnosis. One theory behind the development of cancer is that the disease thrives off high carbohydrates diets with lots of refined sugar. According to a 2015 study, there is increasing evidence to show that the ketogenic diet has antitumor properties that may be used to prevent and treat cancer when used in conjunction with proven methods such as chemotherapy and radiation.

6. Treats Epilepsy

The ketogenic diet was founded on the idea that it could be used as an epilepsy treatment and the same theory holds true today. A 2008 study extracted data from 103 children with epilepsy- 54 of them were asked to follow a ketogenic diet, and 49 were put in a control group. After three months, the children in the ketogenic diet group had a 75 percent decrease in seizures.

7. Supports Brain Function

Ever notice how a big lunch or breakfast with starchy foods makes you want to fall asleep right after? If you do manage to stay awake, you’ll probably suffer from brain fog, which will leave you useless at work. Since the brain prefers ketones as its fuel source, the ketogenic diet can help you stay focused and sharp. It can also help you as you age. Research shows that the ketogenic diet has neuroprotective properties that may be useful for the treatment of central nervous system disorders, such as Parkinson’s disease, hypoxia, glutamate toxicity, ischemia, Alzheimer’s disease and traumatic brain injury.

8. Reduces Food Cravings

Eating sugary foods seems to have a snowball effect on most people. You eat one potato chip or candy bar and the next thing you know the whole bag or bar is gone. That’s partly because of the effect that carbohydrates have on blood sugar. When you eat high carbohydrate foods, your body releases insulin, which causes a blood sugar spike. But what goes up must come down. When your insulin levels drop (and they will), you’ll be left with another sugary craving to get those blood sugar levels back up.

The post Your Complete Guide To The Ketogenic Diet appeared first on Bembu.

One thing just about everyone can agree on is that pancakes are delicious. They aren’t always good for us though, so a lot of people have cut them out of their diets in an attempt to start their day with a healthier food option. But there are ways to make pancakes healthy again by using ingredients that won’t add inches to your waistline or send your blood sugar levels soaring.

With a few adjustments, you can drop the refined sugar and processed flour and opt for much healthier alternatives without sacrificing taste. Here are some of the healthiest and most delicious ingredients to add to your pancakes.

How to Flavor Your Pancakes Without Too Much Syrup/Other Sources of Sugar

Refined sugars are one of the worst ingredients commonly found in pancakes. On top of that, most store-bought pre-packaged pancake mixes are coupled with highly processed flour and inflammatory oils, which makes a disaster of a recipe when it comes to eating healthy. A good pancake recipe doesn’t need that much sugar, and it certainly doesn’t have to be from a bad source. Fruit, raw honey, and maple syrup are great alternatives to refined table sugar, high fructose corn syrup, and other highly processed sugars.

The problem is that a lot of unhealthy ingredients hide in pancake recipes. Even homemade recipes call for enriched white flour, vegetable oil or granulated sugar. Sure, you can skip the premade mixes and make your own recipe at home, but you’ll need a good recipe to follow. If you’re not sure how your current favorite pancake recipe stacks up, here is a list of ingredients you want to avoid:

• All-purpose flour
• White or brown sugar
• Regular cow’s milk
• Corn syrup
• Hydrogenated vegetable oil
• Palm oil
• Dextrose
• Defatted Soy Flour
• Buttermilk
• Additives or preservatives such as food colorings or dyes

Research shows that diet high in refined starches and sugar and low in antioxidants and fiber from fruits and vegetables are linked to inflammation and oxidative stress, which is the perfect formula for chronic diseases. Processed foods are not as healthy as their whole food counterparts because they have been stripped of many nutrients, such as fiber, vitamins, minerals, phytonutrients, and essential fatty acids. Instead of using a store-bought pancake mix recipe, try making one at home using the following ingredients:

1. Almond Flour

Like coconut flour, almond flour is an excellent choice for low-carb and gluten-free dieters. It contains slightly fewer carbohydrates and fiber than coconut flour but has more calories. A lot of healthy pancake recipes call for the use of both almond and coconut flours because the two pair well together. Coconut flour has a mild taste and lots of fiber, so it absorbs more water than almond flour to create a soft yet dense consistency. On the other hand, almond flour tastes nutty and crunchy, and the mixture tends to be firmer. Plus, when you use them together you’ll get a more complete source of protein and good fats.

2. Bananas

Bananas are the perfect binding agent for your pancake batter. They are soft and mushy. Plus, they’re tasty and full of manganese, potassium, calcium, magnesium, iron, folate, niacin, riboflavin, and vitamin B6. Additionally, bananas are prebiotic, which means that they feed the good bacteria in your gut to promote digestion and a healthy microbiome. Since they are sweet and sticky, bananas can replace refined sugar and other unhealthy ingredients that are used sweeten or enhance the texture of your pancake batter.

3. Coconut Flour

Replacing the wheat or enriched flour in your pancake recipe with coconut flour is a great way to get more fiber, protein and healthy fats in your diet. A one-quarter cup serving of coconut flour provides you with a whopping 10 grams of fiber to support digestive health. Plus, you’ll be skimping out on the gluten and nuts, which are off limits for many people.

4. Flax Meal

Flax meal rounds out the healthy gluten-free flour list. It’s made of finely ground flax seeds, which is the leading plant source of anti-inflammatory omega three fatty acids and fiber. When flax seeds are ground into a fine powder, it unlocks their nutrients because whole flax seeds tend to be so small that they go through the digestive tract undigested. Eating flax meal instead of flax seeds is an excellent way to make you’re getting the nutritional benefits of the food when you eat it.

Like almond flour, flaxseed meal has a slightly nutty taste that enhances the flavor of your pancake recipe. It’s nut-free, so it’s a great alternative to almond flour if you need a nut-free base to pair with coconut flour.

5. Apple Cider Vinegar

Raw, unfiltered apple cider vinegar is the perfect sweetener for any pancake batter. It has a sweet flavor and is loaded with health benefits. Research shows that apple cider vinegar may be able to stabilize blood sugar levels after meals, fight diabetes, make you feel full so you lose weight, reduce your risk of heart disease, lower cholesterol, and protect against cancer. It also has antibacterial properties that are great for boosting the immune system and fighting germs from the common cold.

6. Ghee or Coconut Oil

Pancake recipes call for oil on two different occasions. Some recipes have you add them to the recipe itself. You’ll also need to save some to coat the pan you are cooking the pancakes in. Instead of using hydrogenated vegetable oils, which are high in unhealthy fats, use coconut oil or ghee.

Coconut oil has incredible health benefits. It has antimicrobial, antibacterial, antiviral, and antifungal properties to boost the immune system; healthy fats and antioxidant properties that promote weight loss; and soothing anti-inflammatory qualities that soothe the digestive system.

Ghee, or clarified butter, is butter that is made from grass-fed cows. It’s higher in nutrients and healthy fats than butter and lower in casein and lactose, which is excellent for people who are sensitive to dairy. Plus, it tastes better! You’ll add a rich and deep flavor to your pancake recipe when cooking with ghee.

7. Almond or Coconut Milk

Lots of pancake recipes call for milk to make the batter smooth and creamy. Unsweetened almond or coconut milk are great replacements for regular cow’s milk because they are dairy free and lower in sugar. They also contain good fats and fewer carbohydrates to help maintain stable blood sugar levels all day long. Dairy products that contain lactose can be hard on the digestive tract. They have also been linked to skin problems, such as acne.

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To suggest that a diet can change your life is a pretty bold claim. But choosing to eat healthy foods is one of the most influential tools you can use to guarantee a lasting impact on your health and well being. Pairing a healthy diet with an exercise program- well, that makes you almost unstoppable!

The TLC diet was created especially for people with high cholesterol by the National Heart, Lung, and Blood Institute, but it can also be used to help you lose weight, control your blood sugar levels, and possibly more. It works by limiting the number of calories you eat from sodium, cholesterol, and fat. Here are some tips for applying it to your lifestyle without feeling completely overwhelmed.

What is the TLC (Therapeutic Lifestyle Changes) Diet?

Heart disease affects 65 million Americans with no symptoms at all. In fact, most people don’t even realize they have high cholesterol until their doctor tells them. Reversing or stopping the buildup of plaque in your arteries can significantly reduce your risk of heart disease or a heart attack.

The TLC diet, also known as the Therapeutic Lifestyle Changes Diet, is an eating plan that embraces low-fat foods. Its goal is to reduce high LDL or “bad” cholesterol and the risk of heart disease. The TLC diet also aims to lower the risk of stroke and high blood pressure associated with eating a high-fat diet.

The initial steps of the program are broken up into two periods of six weeks. After that, you’re encouraged to check in with your doctor every four to six months. The program uses four different categories to classify your LDL goals. Level one is the highest risk category. It means that you already have heart disease or diabetes and are at risk of a heart attack. All other groups are based on a health questionnaire that your doctor may have you fill out to determine your goals.

Here are some of the guidelines on the TLC diet:

• Reduce the intake of foods that are high in cholesterol, trans and saturated fats, and sodium
• Moderately increase physical exercise
• Increase the amount of fiber-rich foods
• Reduce calories if overweight
• Eat more plant stanols/sterols

The creators of the TLC diet estimate that the longer you stay on the diet, the more your cholesterol levels will go down. According to the U.S. Department of Health and Human Services, making the following dietary changes may result in a decrease of total LDL cholesterol by up to 30 percent:

• Decreasing saturated fat to less than 7 percent of calories
• Limiting dietary cholesterol to less than 200 mg per day
• Losing ten pounds if you are overweight
• Adding five to ten grams of soluble fiber to your diet each day
• Eating two grams of plant stanols/sterols each day
• Get 30 minutes of exercise each day, such as brisk walking

Health Benefits of the TLC Diet

Research shows that the TLC diet is effective at helping patients lower their LDL cholesterol, blood pressure, and triglyceride levels. LDL or low-density lipoprotein cholesterol is considered the “bad” cholesterol that increases your risk of heart disease, according to the Centers for Disease Control and Prevention. On the other hand, HDL or high-density lipoprotein is the “good” cholesterol that absorbs cholesterol and takes it back to the liver where it is flushed out from the body. The goal of the TLC diet is to lower LDL cholesterol and keep your heart healthy.

Losing a few pounds can also help protect your heart. This is why the TLC diet aims to reduce your calorie intake if you’re overweight. Studies show that even a moderate weight loss of 15 pounds can reduce your risk of developing hypertension by 28 percent. Losing weight has also been linked to reduced triglyceride levels, serum glucose, total cholesterol, and systolic and diastolic blood pressure. Trans fats especially hurt the heart. In the United States, most trans fats are formed during the partial hydrogenation process of vegetable oils.

Hydrogenation is a process that occurs when a hydrogen atom is added to a fat molecule. The more hydrogenated a fat molecule becomes, the more solid it is. Trans fats are produced when a fat molecule is partially-hydrogenated, or not entirely hydrogenated. While a few trans fats are naturally found in dairy products and meats, they don’t appear to affect cholesterol in the same way as partially-hydrogenated products. Saturated fats are also believed to hurt LDL cholesterol. In fact, one study found that saturated fat is the primary dietary factor for raising LDL cholesterol

Cholesterol is a fat-like substance that accumulates in the blood vessels and arteries when there is too much of it. This puts a strain on the heart because it has to work harder to pump blood throughout the body. By reducing cholesterol, trans fat, and saturated fat, the TLC diet aims to improve heart function and reduce the risk of cardiovascular disease. For every one percent decrease in total calories from saturated fat, there is a two percent decrease in LDL cholesterol. One study even found that patients who followed a TLC diet by reducing their saturated fat content to less than seven percent of their total calories lowered their LDL levels by eight percent.

TLC Diet Sample Menu Plan

If you’re interested in the TLC diet but not sure where to start, it might be helpful to check out a sample menu of the food’s you’d be eating as well as some of the ones you’ll need to avoid. You’ll also want to keep in mind that calorie control is an integral part of the diet if you need to lose weight.

Your doctor or nutritionist can help you come up with an exact number, but most men (4) require around 2,500 calories a day while women need 1,800. If you’re looking to lose weight, the TLC diet recommends considering dropping these numbers to 1,600 for men and 1,200 for women. Some research shows that losing weight can significantly help reduce LDL cholesterol, which is the primary goal of the TLC diet.

Consider these tips when picking out which foods to eat:

• Six or more servings a day of whole-grain bread and cereals, pasta, rice, potatoes, low-fat crackers, and low-fat cookies
• Three to five servings a day of vegetables, dry beans, and peas
• Two to four servings a day of fruits
• Two to three servings a day of low-fat or fat-free milk, buttermilk, yogurt, sour cream, cream cheese, and cheese (no more than three grams of fat per ounce)
• Two or fewer egg yolks per week (substitute egg whites in recipes)
• Five or fewer ounces a day of meats and seafood (limit shrimp and organ meats; focus on skinless poultry and low-fat cuts of meat)
• Eat nuts and oils in moderation
• Focus on foods high in plant sterols/stanols such as margarine and orange juices
• Eat lots of foods that are high in soluble fiber: Barley, oats, psyllium, apples, bananas, berries, citrus fruits, nectarines, peaches, pears, plums, prunes, broccoli, brussels sprouts, carrots, dry beans, peas, and soy products (tofu, miso)

Here is a sample menu plan of a day on the TLC diet:

Breakfast:

• Shredded wheat cereal with one percent milk
• One medium slice of whole wheat toast and jelly
• Orange juice
• Regular coffee with fat-free or low-fat milk (optional)

Lunch:

• A roast beef sandwich made with two slices of whole wheat bread, two ounces of lean and unseasoned roast beef, one slice of low-fat and low-sodium American cheese, one leaf of lettuce, three medium slices of tomatoes, one to two tablespoons of low-calorie mayonnaise
• One apple
• Water

Dinner:

• Two to three ounces of salmon made with one and one-half teaspoon of vegetable oil
• One medium baked potato topped with one teaspoon of margarine
• One-half cup seasoned green beans with one teaspoon of margarine
• One-half cup carrots seasoned and cooked in margarine
• One white dinner roll
• One-half cup cold milk
• One cup unsweetened tea
• Water

Snack:

• Two and a half cups of popcorn made with ¾ to ½ teaspoon of margarine

Low-Fat Vs. Low-Carb: Which is Better?

Paleo and keto dieters might have a problem with the TLC diet mostly due to the difference in opinion on whether or not fat is really bad for you. Plenty of publications have backed the claims that eating a low-carb diet is better for weight loss and heart health than eating a low-fat diet. There was even some backlash on the health benefits of coconut oil a while back from the American Heart Association, which was met with counterclaims from health enthusiasts all around the world who were appalled that canola oil was considered healthier than coconut oil.

Still, the one thing both sides seem to agree on is that eating more fiber-rich foods in their whole form is better than consuming processed foods that are high in sugar. This includes swapping pre-packaged foods such as granola bars and baked goods for lots of fruits and vegetables, such as berries and leafy greens. Raw is usually best if you can swing it, but many people find that vegetables are more enjoyable when cooked in oil and seasoned with their favorite spices. If you’re watching your calorie or fat count, cooking vegetables in vegetable stock is another tasty option.

Tips For Making It Work

Making extreme dietary changes can be overwhelming. The trick is to go slow. You don’t have to dive right into the TLC diet right away. You might find it easier to make small changes. If you’re excited and want to jump right in, just remember that you might have setbacks and that’s OK! The key is not to quit. You’ll be surprised how well your body responds to a new way of eating if you haven’t been feeding it well for years.

1. Set small goals

The longer you stay on the TLC diet, the better. This means that you’ll want to create a plan that you won’t want to deviate from. Start small by changing one meal a day. In two weeks time, aim for a complete conversion to the TLC diet. Add a cheat day or snack if you need, but don’t give up.  

2. Focus on fiber

Fiber helps you lose weight in several ways. First, it fills you up so that you remain full for more extended periods and don’t eat more than you should. It also naturally detoxes the body and pushes waste through the digestive tract. A ½ cup serving of barley, oatmeal or oat bran contains one gram of soluble fiber and up to six grams of total fiber. A medium piece of fruit such as an apple or banana includes three to four grams of fiber, and ½ cup of cooked brussels sprouts contains 4.5 grams.

3. Get moving

You’ll see better results in your weight loss quest and cholesterol levels if you add some exercise to your program. It doesn’t have to be intense- walking briskly for 30 minutes a day will do the trick. Waking up 30 minutes earlier in the morning or going for a 30-minute walk after dinner should do the trick. If your doctor agrees, try adding some resistance training to your routine to build some lean muscle and support your weight loss goals. Grab a friend to help keep you accountable.

4. Drink lots of water

Water helps keep you full and helps flush toxins through the body. Aim for eight glasses a day.

5. Follow up with your doctor

It’s a good idea to follow up with your doctor every few months to have your cholesterol levels, blood pressure, and weight checked. Your doctor may also reevaluate your risk category to determine how well your heart is doing. Seeing your progress will help you stay on track and may even motivate you to keep going. Plus, your doctor may also have some tips to help you further protect your heart.

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If you have depression, you know it’s more than dealing with feelings of sadness a few days a week. It’s a constant struggle to be happy or content no matter what you do. Although you’re not alone in your struggles (the disease affects around 350 million people and is the leading cause of disability), it doesn’t make you feel any better.

Many people turn to medications and psychotherapy to help, but did you know that the foods you eat can also help relieve depression? Here is how diet affects your mood and what foods to focus on to help you feel your best.

Depression Types and Symptoms

Depression is more than feeling a bit sad at times. It’s an empty and hopeless feeling that overtakes your life and causes you to lose interest in the things you enjoy, such as spending time with friends and family. Depression can also cause you to have trouble sleeping or functioning, and it may even affect your eating habits.

To be diagnosed with clinical depression, you must experience symptoms every day for at least two weeks. There are several different types of depression, but the two primary forms are major depression and persistent depressive disorder.

Major depression occurs when you have symptoms of depression almost the entire day for two weeks straight. It interferes with your ability to sleep, eat, study, work, and enjoy your life. Although most people with major depression have several episodes, it’s possible only to have one episode in your lifetime.

Persistent depressive disorder, or dysthymia, occurs when you have symptoms of depression for at least two years. A person with persistent depressive disorder may have an intense episode of major depression followed by several periods of less severe symptoms. The other forms of depression are as follows:

• Perinatal depression or postpartum depression is a relatively mild state of depression and anxiety that occurs within two weeks after a mother gives birth to a baby. It’s more than having the baby blues. Women with this type of depression have full-blown major depressive symptoms while they are pregnant or right after delivery. It causes feelings of extreme anxiety, sadness or exhaustion that accompanies a mother’s duties to her child or family. She feels overwhelmed and unable to take care of herself or her baby.
• Psychotic depression is when a person has severe depression in addition to some form of psychosis, such as delusions or hallucinations in which they hear or see things that aren’t really there. These psychotic episodes usually have a theme, such as delusions of illness, guilt or money issues.
• Seasonal affective disorder usually occurs during the changing of the seasons. Most people get it when the warm weather turns cold, and they haven’t seen the sun in a long time. This type of depression usually lifts when the warm weather and sunshine return, but it can result in weight gain, social withdrawal, and sleeping more during the cold months.
• Bipolar disorder is not the same as depression, but it involves having depressive symptoms. A person with bipolar disorder usually has episodes of extremely low points or depression. They also have extreme highs, such as euphoria or irritable moods that include manias.

Symptoms of depression may differ for everyone, but here are some common traits to be aware of. Keep in mind that these symptoms must last daily for two weeks to be considered clinical depression.

• Persistent feelings of being empty, sad or anxious
• Irritability
• Feeling hopeless or having pessimism
• Feelings of worthlessness, helplessness or guilt
• Lack of energy and increased fatigue
• Loss of interest in hobbies and activities that used to bring you joy
• Talking or moving slower
• Difficulty concentrating, making decisions, or remembering things
• Oversleeping, waking in the early morning or having trouble falling asleep
• Having trouble sitting still or feeling restless
• Extreme or sudden changes in weight or appetite
• Experiencing thoughts of death or suicide
• Suicide attempts or increased talk of suicide
• Aches, pains, digestive problems, and cramps that seem to appear for no reason at all or do not let up with treatment

Not everyone will experience all of these symptoms, but most people will have at least a few. Some signs may even come and go while others stay around regularly. The duration and types of symptoms a person experiences may also be dependent on the stage of depression they are in. Seeking treatment at the first sign of depression is one of the best ways to treat it. Additionally, paying close attention to your diet can help you start to feel better soon.

How Does Diet Affect Mood?

There is a very close relationship between our mood and the foods we eat. Your diet can make you feel worse, or it can help improve your daily emotions. Some foods interfere with the signaling in your brain and influence negative thoughts while others give you an uplifting boost. Depression may occur when you eat more of the wrong foods and not enough of the right ones.

Several studies have confirmed a link between depression and a diet that is high in sugary, refined foods. If you think about it, your brain operates similarly to a car. It stores energy from food like your car stores gas when you fill it up. When you fill your body with fuel that is high in inflammatory and damaging foods, it’s stored in your body and utilized at all times- even when you’re sleeping.

Prepackaged foods, fast foods, and sweets may cause oxidative damage, which changes your DNA and interferes with the production of neurotransmitters in your brain that make you feel happy. Additionally, processed and refined foods may negatively impact your digestive tract, which has more influence on your mind than most people realize.

For example, serotonin is a neurotransmitter that controls your mood, sleep habits, and even pain tolerance. But approximately 95% of your serotonin levels are produced in your gut. Your digestive tract is lined with millions of nerve cells called neurons that don’t just determine how well your food is digested; they also influence your emotions. That’s because one of the primary functions of these neurons is to make serotonin. So if you eat foods that damage the neurons in your gut, then you are ultimately destroying neurotransmitters that make you feel happy.

Research shows that people who take probiotic supplements reduce their perception of stress, mental outlook, and anxiety levels compared to those who don’t. That’s because probiotics help build a healthy and diverse microbiome that strengthens the gut and brain alike. Other studies have linked the traditional Westernized diet that is high in processed foods to an increased risk of depression by as much as 35 percent. On the other hand, Japanese cultures that eat more fruits, vegetables, fish, seafood and unprocessed grains tend to have very low levels of depression.

10 Foods That Help Depression

Since depression is commonly linked to inflammation, the best way to fight the symptoms is to replace highly processed foods in your diet for anti-inflammatory fruits and vegetables. Antioxidants and omega three fatty acids are great for reducing inflammation. They work by scavenging free radical toxins that accumulate in your tissues and cause irritation. Here are the top ten foods that help depression.

1. Green, leafy vegetables

Green, leafy vegetables such as kale, spinach, and Swiss chard are some of the most nutrient-dense foods on the planet. They are full of antioxidants that boost the immune system and naturally detox toxins from the body. When toxins accumulate in our tissues, it causes chronic inflammation, which makes depression more likely to occur. Add spinach to your morning smoothie, enjoy a salad with mixed greens for lunch, and steam some broccoli for dinner.

2. Walnuts

Walnuts are one of the best foods you can eat to fight depression. They are a total brain food- mostly because they are high in omega three fatty acids, which have been shown to alleviate symptoms of depression by increasing and maintaining brain structures, preserving their function, modulating signal transduction, and preventing inflammation. Enjoy a handful of walnuts in a salad with green leafy vegetables or eat them raw with berries for an afternoon snack.

3. Berries

Berries are the king of antioxidants. They contain a unique blend of antioxidants called anthocyanins, which have been shown to have antidepressant activities in clinical studies. Blueberries have been labeled as brain-boosters by reducing oxidative stress, improving memory, and lowering the risk of dementia. Make one cup of raspberries, blueberries, strawberries or blackberries the main component of your fruit smoothie. Add a handful to salads or eat them with walnuts for a mood-boosting snack.

4. Avocados

Did you know that your brain prefers fat as its primary source of fuel? But it can’t be just any fat. It has to be the good kind. Avocados are high in oleic acid, which is a type of monounsaturated fat that fights brain cancer and tumors, aids in memory, and boosts brain function. Avocados can be added as a thickening agent in smoothies in place of bananas if you are on a low-carb diet. They are also great in salads or eaten in the form of guacamole. Some people even bake desserts with them!

5. Onions

Most people don’t think of onions as brain-enhancing foods, but they are wonderful for your gut. And as we have learned, the two are strongly connected. Onions are high in flavonoids, which have antioxidants properties that fight inflammation. They are also a prebiotic, which is the “fuel” that probiotics need to flourish in the digestive system. Sautéed onions go great on top of a burger, stir fry’s, and in soups or stews. You can also add raw onions to salads.

6. Tomatoes

Tomatoes are high in folic acid and alpha-lipoic acid, which are both helpful for fighting depression. According to one study, people with depression tend to be low in folate. In fact, one-third of patients with major depression had a folate deficiency. Folic acid works by preventing access homocysteine, which is a hormone that restricts the production of many vital neurotransmitters that make you feel good, such as norepinephrine, dopamine, and serotonin. Alpha-lipoic helps you convert glucose into energy to help stabilize mood. Add raw tomatoes to your salad at lunch or dip baby tomatoes in hummus as a snack.

7. Beans

Beans are high in fiber, which has numerous benefits on the body. Mostly, they help support digestive health and keep you regular. They also have anti-diabetic properties and aid in weight loss, which are two conditions that are linked to depression. Because they take a long time to break down, beans can be used to send a steady supply of fuel to your brain without crashing. Be aware of canned beans as these tend to be high in salt and chemicals. Instead, buy some dry beans in a bag, soak them overnight, boil them on the stove and enjoy in a salad or in place of rice in meat-based dishes.

8. Seeds

Seeds might be small, but they pack a potent omega three punch. They’re also a great comfort food. Chia seeds, flax seeds, and hemp seeds are exceptionally high in omega three fatty acids. You can use flaxseed flour in place of gluten when baking or add raw seeds to a salad. Some people like them in smoothies and they make a great on-the-go snack.

9. Apples

Apples are high in lots of protective nutrients, like flavonoids, antioxidants, and fiber. They fight free radical damage, lower inflammation, and keep your blood sugar levels steady. Plus, they taste great! Throw an apple in your gym back or a pre or post-workout snack. Keep one at your desk at work when you need an energy boost or enjoy them chopped up in a salad. You can also enjoy fresh squeezed apple juice, but keep in mind that you’ll lose the fiber content.

10. Mushrooms

Mushrooms alleviate depression in two ways. First, they have blood-sugar lowering abilities, meaning that your brain receives a steady supply of glucose without dips. This is important because blood sugar spikes may cause irritability and low points. Next, mushrooms increase the survival rate of probiotics in the gut, meaning that they enhance the health of your microbiome which, in turn, helps you produce more serotonin. Add sautéed mushrooms to stir-fry’s for a mood-boosting effect.

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If you’ve ever been to a restaurant that serves edamame as an appetizer, then you know how addictive those little green treasures can be. You may have even embarrassed yourself by scarfing them down faster than anyone at the table. Although the name “edamame” sounds pretty fancy, it’s just another way of saying steamed or boiled green soybeans still in their pod. Most of the time, they are served with salt to further enhance their deliciousness.

Although edamame is 100 percent plant-based and full of fiber, protein, and vitamins and minerals, many people shy away from soy. But these legumes have some fantastic health benefits that are worth giving them a second chance. Here are nine surprising benefits of edamame and some tasty ideas for enjoying them.

What is Edamame?

Edamame is a Japanese term that translates to “unripened green soybeans still in their pod.” They are harvested before they ripen or harden and are enjoyed by people all over the world as a tasty snack or in main dishes. You can buy them fresh, frozen or dried.

Because they are a complete protein, edamame is a vital source of protein for people who follow plant-based diets. A complete protein contains all nine of the essential amino acids. They are usually found in animal-based foods, but edamame is one of the few plant foods that includes all of them. Quinoa is another good example. Edamame is also gluten-free, low in calories, and high in iron and calcium.

One cup of frozen edamame beans provides you with 10 percent of your daily recommended intake of calcium, 20 percent of iron, 16 percent of vitamin C, 121 percent of folate, and 52 percent of vitamin K. Here is a complete breakdown of its nutritional profile based on a one-cup serving:

• 188 calories
• 18 g of protein
• 8 g of fat
• 8 g of dietary fiber
• 13 g of carbohydrates
• 3 g of sugars
• 98 milligrams (mg) of calcium
• 52 mg of iron
• 99 mg of magnesium
• 676 mg of potassium
• 262 mg of phosphorus
• 5 mg of vitamin C
• 482 mg of folate
• 41 mcg of vitamin K

Edamame is also high in the protective plant chemical called isoflavones, which are a type of phytoestrogen that may have antioxidant properties. In fact, soy products are the most abundant source of isoflavones in the human diet. They have an estrogenic activity that binds to estrogen receptors within cells and may be able to reduce the risk of hormone-related cancers, such as breast, uterine, and prostate cancers. Isoflavones may also be able to enhance bone mineral density and blood lipid profiles, according to some studies.

Health Benefits of Edamame

Any food that packs as much of a nutritional punch as edamame is sure to contain a lot of health benefits. Here are nine that might surprise you.

1. May prevent age-related brain diseases

Plant-based foods are well known for promoting overall health, but research shows that populations who eat higher amounts of soy may be at a reduced risk of developing brain diseases later in life. A 2006 research published in the Environmental Health Perspectives journal found that both men and women who eat traditional Asian diets may be less likely to develop age-related brain diseases as well as depression.

Authors of the research believe that soy’s brain-protecting properties may be due to its high isoflavone content. One researcher stated that there had been work done on monkeys showing that soy modifies the metabolism of serotonin in a manner that might be useful for the prevention of depression. Serotonin is a neurotransmitter in the brain that helps make you feel happy. It is also believed to control social behavior, mood, sleeping and eating patterns, coping mechanisms, and cognitive function. One study supported this theory by finding that women who were given isoflavone supplements for six months performed better on a verbal fluency test than women who were given placebos.

2. May lower cholesterol

Edamame is a cholesterol-free food that might be able to prevent the buildup of cholesterol. Several studies have linked abnormally high amounts of cholesterol to an increased risk of heart disease. One study pointed out that high cholesterol is linked to an increase in death in most people over 60 years old.

Another study found that people who ate 47 grams of soy protein each day lowered their total cholesterol by 9.3 percent. Additionally, their LDL or “bad” cholesterol went down 12.9 percent. Finally, a study published in the journal Circulation recommended that eating 50 grams of soy protein each day lowers bad cholesterol by 3 percent.

The United States Food and Drug Administration (FDA) also supports the health benefits of soy on the heart. They recommend eating soy protein as well as a diet low in saturated fat to help prevent heart disease. When it comes to protein, soy might be different from other types. Unlike animal-based proteins, soy is high in fiber, vitamin K, and antioxidants, which may reduce heart disease by improving your blood lipid profile, according to some studies.

3. May help stabilize blood sugar levels

Even if you don’t have diabetes, it’s important to eat foods that keep your blood sugar levels in check. Despite being a legume, soy is relatively low in carbohydrates compared to other forms. It’s also high in fiber and doesn’t contain any added sugar, which may help send a steady stream of glucose to the rest of your body without spikes or dips.

Research shows that people who eat a lot of processed sugar are at an increased risk of developing diabetes. But edamame has a low glycemic index rating, and its high fiber content prevents excessive blood glucose dumping, meaning that it won’t spike blood sugar levels. It’s a great food to eat as part of a plant-based or low-sugar diet.

4. May help manage menopausal symptoms

Menopause occurs when a woman reaches the age when she stops menstruating. It usually happens around 51; however, this number differs for every woman. Symptoms may include hot flashes, mood swings, urinary incontinence, weight gain, bone loss, and changes in the breasts and skin. But several studies suggest that soy and isoflavones may reduce these side effects.

Interestingly, not all women respond well to the isoflavones in soy. You have to have the right type of gut bacteria. That’s because certain types of bacteria convert isoflavones into a compound that is believed to be responsible for many of the benefits of soybeans called equol. Research shows that if you have this type of gut bacteria that produce equol, then you may benefit from using soy to prevent menopausal symptoms.

One study found that women who took 135 mg of isoflavones per day for one week (or the equivalent of eating 68 grams of soybeans daily) reduced their menopausal symptoms, but only if they were equol producers. People in Asian populations tend to produce more equol than Westerners, and it might have something to do with the high intake of soy products in this area.

5. May reduce the risk of cancer

In addition to reducing menopause symptoms, soy foods may benefit women by reducing their risk of breast cancer. This is because isoflavones have estrogenic activity in the body, which means that they resemble estrogen by binding to its receptors located on cells all over the body. Some studies indicate that eating a high intake of soy may reduce the risk of breast cancer. Isoflavones in soy may also prevent breast cancer later in life.

Soy foods aren’t just good for women. They are also useful for men. Research estimates that one in seven men will develop prostate cancer at some point in their life. Afterall, it’s the second most common type of cancer that affects men. Luckily, several studies have shown that eating soy products such as edamame may reduce the risk of prostate cancer by 30 percent.

6. May support female fertility

The research is a bit conflicted on many areas of soy, and fertility is one of them. But one of the most significant studies to suggest that soy may benefit fertility was done on more than 116,000 female nurses between the ages of 25 and 42. The subjects were evaluated for the risk of developing chronic diseases. Results showed that the concentration rates of women who had higher intakes of animal protein had an increased risk of ovarian infertility. The researchers suggested that women add a serving of plant-based protein-rich foods including soy to their diet to protect against infertility.

One reason why researchers recommended the plant-based protein to increase fertility may have to do with the impact of soy on insulin release. Studies show that excess insulin in the bloodstream may cause hormonal disruption and ovulation problems. Some sources suggest that soy has less of an impact on insulin than animal protein.

7. May help fetal development

One thing many doctors recommend to women who are pregnant or who wish to get pregnant is to keep an eye on their folic acid levels. Edamame is high in folic acid, which is a type of B vitamin that helps boost brain health in infants. It may also help prevent the fetus from developing major problems in their spine or brain during development, such as neural tube defects like spina bifida and anencephaly.

The recommended amount of folate is 400 mcg for women over the age of 19 and 600 mcg during pregnancy. Women who are breastfeeding should aim for 500 mcg.

8. May prevent osteoporosis

Osteoporosis is a condition that occurs when the bones become weak and fragile. It usually happens in the older population and may increase the risk of falls or breaks. Bone density naturally decreases in women after the age of 35, and it occurs even more rapidly after menopause.

Soy isoflavones have been shown to decrease the rate of bone density loss and may even increase bone density during menopause. Additionally, soy is high in protein, which may help keep your bones healthy.

9. May boost energy

If you have a hard time feeling energized throughout the day, then it might be due to lack of iron. Feel cold all the time? That could be low iron, too. Even gastrointestinal disorders or heavy periods may cause low iron levels.

Edamame is high in iron, which is needed to control how well your body utilizes energy. Approximately 70 percent of your iron levels are located in your red blood cells. Their job is to transfer oxygen from your lungs to your tissues. It’s no wonder that you’ll feel fatigued if you don’t have enough of this crucial mineral.

How To Use Edamame

Don’t let the mystery of edamame prevent you from trying it. It can easily be eaten as a snack or incorporated into your favorite recipes. Meatless Mondays will never be the same. Even kids can’t resist these tasty little treats.

If you eat edamame at a restaurant, you’ll find that most people suck the beans out of the pods. The added salt makes it a tasty snack that you can’t stop eating. Making your own at home is easy. You can buy it fresh or frozen at most supermarkets. When you get it home, boil the edamame in a pot of salted water until the beans are tender. Once they are, drain the water and rinse if desired.

You can also steam the edamame for about ten minutes in an inch of water. Let them cool once they’re tender and sprinkle with salt before serving. You can eat them right from the pod or add them to salads. They make a great addition to rice or other grain-based dishes in place of meat if you’re vegan. They can also be made into hummus using a high-speed blender. Just be sure to boil the beans first to make sure they’re soft. For a Japanese inspired dish, add them to some noodles or miso soup.

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