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.

The post 10 Foods That Can Help Relieve Depression appeared first on Bembu.

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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The ketogenic diet is the talk of the town right now, and rightfully so. It comes with a long list of proven health benefits and incredible transformation stories from people who have tried it. If you haven’t heard about it, the ketogenic diet is an extreme form of low-carb eating that boasts some of the best weight loss success when compared to other diets. It works by putting your body into a state of ketosis in which you use fat instead of glucose as fuel.

For many people, the most challenging part of the ketogenic diet is determining which foods are safe to eat. Unlike other low-carb diets, the ketogenic diet is genuinely a high-fat diet that asks you to limit your carbohydrate intake to less than five percent of your daily calories. Even overeating protein can kick you out of ketosis. Here are the best ketogenic diet recipes we found online to help make your transition as tasty as possible.

Best Ketogenic Diet Recipes

The ketogenic diet is no ordinary low-carb diet. It will require a good amount of self-control when it comes to limiting carbohydrates, but the results are so amazing that you’ll be inspired to continue. It takes a few weeks to get the hang of it, but once you’re in ketosis, many people claim that their sugar cravings go away. Then comes the weight loss and increased energy levels. Try these recipes to get started.

1. Turkey Sausage Breakfast Casserole – This recipe is a great go-to breakfast meal during the week. It’s so simple to make that you might even want to have it on the weekends, too. The best part is that it incorporates some non-starchy vegetables such as broccoli, spinach, and red and peppers, which most people tend to overlook while eating a high-fat diet. Vegetables provide you with fiber and antioxidants to compliment your health goals. Substitute pork sausage if you need a meal with a higher fat content, but make sure it’s free of antibiotics, hormones, added sugar, and chemicals. Also, make sure the heavy cream is organic and full-fat, or use coconut cream if you’re sensitive to dairy.

2. Keto Mini Stuffed Bell Peppers – Here’s another recipe that incorporates non-starchy vegetables into its ingredients. Bell peppers are an excellent source of the antioxidants vitamins A and C to support eye health, boost immunity, and fight off chronic diseases. This recipe is super easy to make and only consists of five ingredients. Opt for organic, grass-fed ground beef and organic cheese if possible. If you purchase a store-bought taco seasoning packet, make sure it doesn’t have added sugar, gluten, chemicals, or preservatives. You can also make your own seasoning at home by using your favorite organic herbs.

3. Egg Salad Stuffed Avocado – It doesn’t get any more ‘keto’ than avocados and eggs. They’re the perfect high-fat foods. When you combine them, you get a delicious meal any time of the day. You can enjoy these for breakfast, lunch, dinner, or as a snack. The recipe contains some good tips for adding lots of flavor to the dish, such as mayo, cumin, hot sauce, and brown mustard. But be careful when picking up these items at the store as you may have to search for a sugar-free brand. If you’re in a hurry, all you really need are avocados and eggs. Crack an egg into the avocado hole, and you can improvise from there. Pasture-raised eggs are best as they ensure that the chicken has had room to roam and access to sunshine, which increases the nutrition of the egg.

4. Pork, Sage & Bacon Holiday Stuffing – This perfect ketogenic dish is so tasty that you won’t want to wait until Thanksgiving to eat it. You can also eat it on its own for breakfast, lunch or dinner. It features thick slices of bacon, high-quality pork mince, macadamia nuts, and lots of tasty herbs. It even sneaks in some zucchini, onion, and sugar-free cranberries for added antioxidants, flavonoids, and fiber. The recipe calls for a keto bun or bread, which you should be able to find at a high-quality health food store. You can also order these online or make them at home (see the recipe below).

5. The Ultimate Keto Buns – If you love bread but hate the carbs, then this recipe is for you. It goes great with the above-mentioned pork, sage & bacon holiday stuffing recipe or you can use them to create a low-carb take on the traditional burger. They are made of lard, eggs and almond flour with some spices thrown in to make them taste like the real thing. Spread on some homemade mayo, stack your favorite full-fat meats and a slice of cheese, add a bit of lettuce and tomato, and you have yourself an excellent keto lunch.

6. Paleo Beef With Broccoli – Paleo and keto dishes seem to be intertwined with each other. The major difference between the two diets is that keto followers must adhere to a lower carb count. Both diets stay away from processed sugars, and this dish is ideal for just about everyone trying to eat low-carb or sugar-free. Be sure to pick up some grass-fed beef if possible with no added sugar or antibiotics.

7. Ginger Sesame Glazed Salmon – Salmon is one of the best foods you can eat on the ketogenic diet. It’s high in omega three fatty acids to help reduce inflammation and keep your brain working properly. It’s also delicious and can be added to just about any dish. As a general rule of thumb, it’s a good idea to stay away from any recipe that uses the word “glaze” in it as this refers to hidden processed sugar. But making your own glaze at home can be perfectly fine. This one calls for sugar-free ketchup, rice vinegar, fish sauce, and coconut aminos. You may want to omit the white wine in this recipe as it’s not keto-friendly, but you might be fine as long as you’re counting your carbs. When in doubt, dress up a piece of wild-caught salmon with fresh lemon, ghee, and herbs, and you won’t be disappointed.

8. Creamy Chicken with Garlicky Mushroom Sauce – This recipe sounds so good it might make your mouth water just reading the title. It’s paleo, keto and Whole-30 diet friendly, which means that all the ingredients are clean with no hidden preservatives or sugar. It’s also super easy to make. It calls for chicken thighs, which are higher in fat than chicken breast to support a high-fat diet, as well as one-half a can of full-fat coconut cream. Add in some mushrooms, garlic, and spices, and let it cook for 15 minutes. You’ll want to make this again and again.

9. Bacon Cheeseburger Soup – If you thought soup was off-limits on the keto diet, think again. This recipe is truly all about the fat. It features bacon, ground beef, shredded cheese, cream cheese, and heavy cream. Throw in some sugar-free tomato paste (homemade, if you can) and spices, and you have the best part of any cheeseburger, minus the bun. One of the reasons why the keto diet is so effective is because fat is the only macronutrient that does not cause the body to release insulin. This keeps your blood sugar levels stable and allows the body to utilize fat as fuel. This recipe is a perfect example of how to get your good fats in and keep the glucose out.

10. Spinach, Bacon and Artichoke Dip – The traditional spinach and artichoke dip recipes that most restaurants serve are full of unhealthy ingredients. Making this one at home ensures you know exactly what’s going in your dip. It’s made with fresh spinach, two cans of artichoke hearts, cream cheese, sour cream, and parmesan cheese. It’s a cheese-lover’s dream. You can eat this without feeling guilty with keto bread, keto crackers, or vegetable sticks.

11. Rack of Lamb With Low-Carb Mint Glaze – This recipe is a full-fat lover’s favorite. It calls for a grass-fed rack of lamb and lots of fresh herbs. The glaze is made with a granulated stevia/erythritol blend for a sugar-free way to jazz up any meat dish. Mint has numerous health benefits. It has been shown to soothe a troubled tummy, reduce chronic inflammation, boost the immune system, and protect you against harmful bacteria. Not to mention it will make your breath smell better, too. Serve this dish with a non-starchy vegetable of your choice.

12. Low-Carb/Keto Chilli – Chilli is everyone’s favorite dish in the cold weather, but you can’t eat all those beans if you’re on the ketogenic diet. This recipe calls for basic ingredients, such as ground beef (grass-fed is best), crushed tomatoes, onions, beef broth, and lots of tasty spices minus the beans. The best part is that you get to top it with sour cream and cheese without feeling guilty about it. If you add hot sauce, look for a brand that is sugar-free.

13. Tomato Sauce Chicken Wings – Unlike restaurant versions that are usually doused in sugary sauce, this chicken wings recipe is as clean as they come. It calls for eight or more chicken wings, one tomato, the cooking oil of your choice (stay away from vegetable or canola oil), broth, and lots of spices. It’s simple, quick to make, and won’t kick you out of ketosis. The best part is that it doesn’t call for canned tomatoes, which can be full of salt.

14. Blueberry Galaxy Keto Smoothie – Lots of people don’t have time to make eggs and bacon for breakfast while on the ketogenic diet, so a smoothie is a great way around that. This recipe calls for a cup of coconut milk, MCT oil, vanilla, and blueberries. You can also add in some whey protein if you want. Blueberries are one of the only fruits allowed on the ketogenic diet. They are low in sugar and are one of the most nutrient-dense foods on the planet. They contain unique antioxidants called anthocyanins that have been shown to fight cancer, dementia, and help promote weight loss.

15. Bacon and Egg Fat Bombs – This recipe will be your favorite snack food while on the keto diet. One bomb has 185 calories, 18 grams of fat, 5 grams of fiber, and 0.2 grams of carbohydrates for the perfect keto combo. You’ll need two pasture-raised eggs, a quarter cup of ghee, a few tablespoons of mayo, and four slices of bacon. Make these ahead of time and store them in the refrigerator when you need something to tide you over until dinner.

16. Crockpot Ghee – Many keto recipes call for ghee. Making your own can help save you money from buying expensive store brands. This recipe can be made right on your crockpot in a true set-it-and-go manner, although you might want to keep an eye on it if you leave it uncovered. To make it, add two pounds of frozen, organic grass-fed butter to your crockpot and cook uncovered on high for five hours. Check out the recipe for more details.

17. Keto Pecan Fudge Fat Bombs – Think you can’t have dessert on the keto diet? Think again! This recipe will satisfy any sweet tooth without kicking you out of ketosis as long as you don’t eat too many. It calls for unsweetened cocoa powder, but use raw cacao powder for more antioxidants and fiber. You’ll also need food-grade cocoa butter, coconut oil, heavy cream, pecans, and erythritol. Plus, you can make these any shape you want if you use a silicone mold to appeal to kids in place of a candy bar.

18. Real Mayonnaise – Mayo is the perfect keto food. It’s high in fat and low in carbs. But most store-bought brands use highly refined vegetable oils that are full of inflammatory omega six fatty acids. Making your own mayo at home is the best way to make sure you stick to your keto roots when using it in recipes. You’ll need avocado oil, an egg, white vinegar, lemon juice, and mustard. This recipe calls for gluten-free Worcestershire sauce, but you can skip it and add more lemon juice.

19. Cheesy Garlic Creamed Spinach – This recipe would make an excellent side dish to a meat-based meal, but you can also add it to an omelet or eat it as is. It calls for three different types of cheese (parmesan, mozzarella, and goat cheese), fresh spinach, garlic, butter, and heavy cream.

20. High-Fat, Low-Carb Pancakes – Eating pancakes on the keto diet might seem like a fantasy, but this recipe makes it a reality. It calls for almond flour, grass-fed cream cheese, eggs, cinnamon, and butter or avocado oil. Plus, you can top them with more butter and cinnamon or even some berries for a delicious low-carb alternative to maple syrup. Almond flour makes a good substitute for flours that contain gluten, but macadamia nuts are the most keto-friendly nut around.

21. Guacamole – This one seems like a no-brainer, but you need to know how to make guacamole if you’re on the keto diet. Making it is simple. You’ll need some ripe avocados, lemon juice, tomatoes, and a few key spices. This recipe also incorporates mayo for a higher fat content. Use it on eggs, in salads, or as a dip for vegetable sticks.

22. Cauliflower Crusted Grilled Cheese Sandwiches – If you (or your child) miss eating a grilled cheese sandwich for lunch every day, then you need to try this recipe. It uses cauliflower in place of bread, which might sound crazy but it works. It even looks like bread. Plus, you get to use a lot of cheese, and that makes everything taste better. You can even use this cauliflower base to make pizza.

23. Keto Instant Pot Short Ribs – This recipe is perfect for weeknight dinners. If you’re using an instant pot, this recipe will take less than an hour to cook. You’ll need beef bone-in short ribs, tallow, red wine, and garlic. Pair it with a side salad or sauteed kale.

24. Sheet Pan Sausage and Veggie Dinner – You can’t use time as a reason not to eat keto anymore. This recipe is as easy as it comes. It uses sausage, which is higher in fat compared to other forms of meat. Chop up some non-starchy vegetables, add to a sheet pan, top with olive oil and spices, and let the oven do the rest of the work.

25. Low Carb Ikea Meatballs – If you love the meatballs at Ikea, then you’ll love this recipe. It calls for ground beef, eggs, heavy cream, turmeric, and other tasty herbs. If you aren’t sure about using Swerve or another sugar option, then leave it out as the recipe will still taste good.

The post The Best Ketogenic Diet Recipes We Found Online appeared first on Bembu.

Protein bars are everywhere, but most of them are glorified candy bars full of unhealthy ingredients advertised as something that can help you. If you do manage to find one that’s not full of junk, then you might not be crazy about how it tastes. While most people seek protein after an exercise session, you don’t need to take excessive amounts to get the benefits you desire. In fact, you don’t even need to be a gym-rat to benefit from protein at all.

A protein bar can be a delicious way to satisfy your hunger and help you focus at work in between meals. Finding one with quality ingredients and a pleasant taste doesn’t have to be an impossible task. Here are the 27 best protein bars we found and tips for choosing the right one for you.

1. Syntha-6 Protein Crisp

Syntha-6 Protein Crisp provides you with 20 grams of protein and 4 grams of sugar per bar. It has a rice crispy like texture, which most people find tasty, and it makes a great alternative to a candy bar if you have a sweet tooth. The primary ingredient is whey protein, which is a good choice because it’s a complete protein that contains all nine essential amino acids. While the bar has a good ratio of protein to sugar, you’ll want to be careful as this bar contains sucralose. Eating too many sugar-free sweeteners may cause gastrointestinal upset in some people.

2. Protein Cookie

No one would ever complain about eating a cookie, and this one provides 18 grams of protein to satisfy any cravings. It’s created by MuscleTech, which is a well-known nutritional company in the fitness industry with many tasty products. The cookie is gluten-free and contains 14 grams of sugar, which might seem high, but it’s about half the amount of leading brands, according to the cookie’s website. MuscleTech promises this cookie is soft and delicious, just like the ones you’d buy at the bakery. It features a blend of brown rice flour and whey protein.

3. Quest Bars

Quest is another well-known company in the fitness world, and their products are tasty and packed with protein. This bar contains 170 calories, 20 grams of protein, 3 grams of sugar, and 7 grams of fat. It’s gluten-free and has a shorter than average ingredients list, which is ideal when comparing it to other brands with lots of fillers. It features milk and whey protein isolate, soluble corn fiber, almonds, water, apples, natural flavors, erythritol, palm oil, sea salt, cinnamon, calcium, sucralose, and malic acid. It also provides 14 grams of fiber, which is great for filling you up and curbing hunger.

4. Combat Crunch Bars

Combat Crunch Bars claim to taste just like a soft-batch cookie without the taffy-like texture of a sports bar. It’s gluten-free, triple-layered, and baked just like a cookie. Plus, it has 210 calories and 20 grams of protein per bar. It also has 12 grams of fiber, 5 grams of sugar (1 gram of sugar alcohol), and 7 grams of fat. It contains isomalto-oligosaccharide, which is a prebiotic fiber that helps fuel the good bacteria in your gut for healthy digestion. As with other bars that include sugar alcohols, don’t eat too many if you are sensitive to sugar-free sweeteners.

5. NITRO-TECH Crunch Bar

The NITRO-TECH crunch bar has 22 grams of protein, which is about 2 grams more than most brands. It also has 5 grams of fiber, 7 grams of fat, and 7 grams of sugar with 3 grams of sugar alcohol. It delivers a premium grade of protein in the form of whey protein isolate, whey protein concentrate, and milk protein isolate. Be careful of the artificial ingredients in this bar as it contains numerous types of artificial food colorings, which have been linked to hyperactivity and other problems to those who are sensitive to it.

6. Cake Bites

The company Optimal Nutrition creates cake Bites, and they sound like a delicious way to get your protein fix. For every three cake serving, you get 20 grams of protein 7 grams of fat, and 6 grams of sugar with three grams of total added sugar. Be mindful that the bar does not contain any fiber, and it has the artificial food colorings red 40 and blue 1, which have been linked to irritability and increased aggressiveness in some people. They come in six different flavors, including birthday cake, chocolate dipped cherry, red velvet, chocolate-frosted donut, blueberry cheesecake, and chocolate mint.

7. The Complete Cookie

The Complete Cookie by Lenny and Larry’s is a vegan cookie with 16 grams of plant-based protein. They also provide 8 grams of fiber and are made with non-GMO, kosher ingredients. There are no artificial sweeteners or sugar alcohols in this cookie, so they might be a good option if you have digestive issues or are sensitive to added sweeteners. It should be noted that these bars contain wheat flour, so they are not gluten-free. Their vegan protein blend is made from pea protein isolate, brown rice protein, and wheat gluten.

8. Carb Killa

This bar is a good option if you are trying to avoid eating too many carbohydrates. Carb Killa is a high-protein bar made by Grenade. One bar has 210 calories, 8 grams of fat, 7 grams of fiber, 1 gram of sugar (11 grams of sugar alcohol), and 23 grams of protein. The website even offers a tasty recipe for turning this bar into homemade protein pancakes. It also contains 15 percent of your daily calcium requirements, but it has higher than average amounts of sugar alcohol than other bars to keep the total carbohydrate content down.

9. Fitjoy Bars

FitJoy Bars are non-GMO, gluten-free, and don’t contain any artificial colors, sweeteners or flavors. One bar contains 230 calories, 20 grams of protein, 8 grams of fat, 10 grams of fiber, and 3 grams of sugar. They have a yogurt-flavored coating that gives them a creamy and delicious taste with 20 percent of your daily calcium requirements. It’s also gluten-free and is colored with plant-based extracts, such as beta-carotene, radish extract, spirulina extract, and turmeric. Try this bar if you need a protein fix but don’t want many artificial ingredients in the recipe.

10. FIT Crunch Bars

FIT Crunch Bars contain 380 calories, 30 grams of protein, 16 grams of fat, 2 grams of fiber, and 6 grams of sugar (16 grams of sugar alcohol) per bar. According to the bar’s website, it’s the only six-layered baked bar in the world. As this bar is calorically dense and contains a lot of protein, it’s ideally suited for someone who wants to put on weight. It doesn’t have much fiber in it, and the sugar alcohol content is high, but it’s a good option if your sole purpose is to get more protein in your diet.

11. EPIC Bar Bacon

EPIC is a great company if you’re concerned about eating clean. It’s also a great bar for meat lovers. The bar is 100 percent sugar-free, gluten-free and contains uncured bacon and pork with no nitrates. It has 130 calories, 8 grams of fat, 3 grams of saturated fat, no carbs, no fiber, no sugar, and 15 grams of protein per bar. The company was designed to be Paleo-friendly. You can purchase them from Amazon for $2.06 per bar or $24.69 for a 12 pack. This bar is ideally suited for someone looking to eat a high-fat or protein and low carb diet with no added sugars.

12. KIND Strong Honey Smoked BBQ Protein Bar

This bar contains 230 calories, 16 grams of fat, 15 grams of carbohydrates, and 10 grams of protein per bar. It also has 3 grams of fiber and 6 grams of sugar. While it might not be the first choice for serious bodybuilders, this bar makes a great snack bar for someone looking to eat better. It would also be great after an exercise session to help your muscles recover as it contains almonds, which are high in the amino acid l-arginine. L-arginine has been shown to help build lean muscle and blast belly fat.

13. Soul Sprout Sweet ‘N Salty Sprouted Nut Bar

This bar is unique because it contains sprouted ingredients, which is a process that increases the bioavailability of specific ingredients. This means that you’re more likely to absorb them and utilize them for energy. They also tend to be easier to digest. This bar contains sprouted cashews and almonds. It has 220 calories, 15 grams of fat, 15 grams of carbohydrates, 3 grams of fiber, and 8 grams of protein. As a whole food bar, this is a good option for someone who is concerned about eating too many artificial ingredients, preservatives, or sugar alcohols.

14. Luna Protein Mint Chocolate Chip

The Luna Protein Mint Chocolate Chip bar is a good option if you have a craving for a treat but want to eat something healthy instead. It’s made by Clif Bar and Company and features 170 calories, 5 grams of fat, 20 grams of carbohydrates, 13 grams of sugar, 3 grams of fiber, and 12 grams of protein per bar. It uses soy protein isolate and macadamia nut butter as its protein sources, and the majority of its ingredients are clean with no color dyes or sugar alcohol. You’ll also get some added antioxidants from its organic alkalized cocoa blend.

15. GoMacro Macrobar Protein Paradise: Cashew Caramel

The GoMacro Macrobar Protein Paradise bar is vegan, gluten and dairy free, non-GMO, organic, kosher, and soy free. It’s made with lots of high-quality plant-based ingredients, such as organic brown rice, organic sprouted flax, organic coconut oil, organic cashews, and organic pea protein. It contains 260 calories, 11 grams of fat, 10 grams of sugar, 1 gram of fiber and 11 grams of protein per bar. This is a good no-nonsense bar if you’re looking for an alternative to cane sugar and ingredients that you can’t pronounce. It also contains 10 percent of your daily recommended iron intake.

16. Rise Bar Lemon Cashew

Sometimes the best bars are the ones that contain the fewest ingredients. This bar’s claim to fame is what you won’t be putting in your body when you eat it, and that includes artificial ingredients, flavors, and sweeteners. It has just four ingredients: organic cashews, coconut nectar, pea protein and lemon extract. One bar contains 260 calories, 13 grams of fat, 15 grams of protein, 12 grams of sugar, and 1 gram of fiber. It would be a great mid-afternoon snack, a pre or post-workout bar, or even a breakfast bar on the go.

17. Exo Bar Cocoa Nut

Exo protein bars are only made with real food ingredients. They are also dairy, soy, and gluten-free. But the kicker is that they are made out of crickets. Before you shun the idea of eating insects as a snack, consider that they contain about as much protein as chicken breast and three times the amount of calcium. This bar also has almonds in it for a nice crunch, and it contains a complete protein with all nine essential amino acids. One bar has 300 calories, 20 grams of fat, 10 grams of protein, 7 grams of fiber and 13 grams of sugar.

18. Think Thin Protein Nut Bar: Chocolate Coconut Almond

Think Thin Protein Nut Bars are made with nuts and pumpkin seeds, so they are high in both protein and fiber to help curb hunger. They’re also gluten-free. Each bar has 190 calories, 11 grams of fat, 17 grams of carbohydrates, 3 grams of fiber, 8 grams of sugar, and 9 grams of protein. They’re sweetened with real sugar and coconut, so they don’t contain any sugar alcohols. This would be a good bar for someone who needs a pick-me-up in the afternoon as opposed to a sugary candy bar or treats.

19. Health Warrior Superfood Protein Bar: Mint Chocolate

Health Warrior Superfood Protein Bars have 200 calories, 8 grams of fat, 5 grams of fiber, 10 grams of sugar, and 10 grams of protein per bar. They’re made with superfoods, such as chia seeds, organic quinoa, and oats, which makes them higher in fiber than most bars. In fact, they contain 20 percent of your daily fiber intake. The mint flavors make them a refreshing choice for a protein bar, and these bars are easier to digest than other brands, which makes them ideally suited for a pre-workout energy boost.

20. Mighty Bar Grass Fed Organic Beef: Cranberry & Sunflower Seed

This bar will cost you more than others, but that’s because it’s made of grass-fed beef from cows have been fed natural food instead of highly inflammatory corn products. As a result, the meat is higher in omega three fatty acids and conjugated linoleic acids to reduce inflammation and assist with weight loss. One bar contains 80 calories, 3.5 grams of fat, 3 grams of sugar, no fiber, and 8 grams of protein. If you’re starving or need more protein, you can even eat two without feeling guilty or wrecking your fitness goals!

21. Amazing Grass Protein Superfood: Chocolate Almond Butter

Amazing Grass makes this protein superfood bar. It’s a favorite among those who prefer plant-based protein over whey or animal products. It features a tasty blend of seven alkalizing greens, whole nuts, veggies, superfoods and fruits with real chocolate. You’ll also find some surprising ingredients inside, like organic acai, rose hips, and organic spirulina. Unlike other bars, you can use these to bring you closer to your daily recommended intake of fruits and vegetables. One bar contains 250 calories, 10 grams of fat, 3 grams of fiber, 13 grams of sugar, and 12 grams of protein.

22. Aloha: Peanut Butter Chocolate Chip

If you’re looking for a way to get your chocolate chip and peanut butter fix in your diet without wrecking your fitness goals, then try this bar. It’s made from Aloha and contains 270 calories, 13 grams of fat, 6 grams of fiber, 12 grams of sugar and 18 grams of protein per bar. As it’s a bit high in carbohydrates, this bar would work well as a protein-rich breakfast bar or pre-workout meal. The plant-based protein blend comes from peanuts, pea protein, and pumpkin seeds. The bar is also organic and contains no artificial ingredients.

23. No Bake Blueberry Muffin Protein Bars

If you’re looking for a high-protein breakfast option, then try these no-bake homemade bars. Chances are you probably keep most of these ingredients in your house anyway. You’ll need almond flour, oat flour, almond or cashew butter, vanilla protein powder, pure maple syrup, milk of your choice, blueberries, vanilla, cinnamon and sea salt. You can also adjust the ingredients based on your protein needs. The best part is that you know exactly what’s in them and you won’t have to worry about artificial sweeteners, preservatives, or food dyes. They’re also great for kids.

24. No Bake Peanut Butter Protein Bars

These bars are paleo, keto, and vegan-friendly. Plus, you can make them at home. They take five minutes to prep and five minutes to create. You’ll need some coconut flour, the protein powder of your choice, peanut butter or your choice of nut butter, the sweetener of your choice, and some chocolate chips. This recipe can be tailored to meet any needs. For example, you can make it sugar-free or include as much protein as you’d like. Make some ahead of time and keep them in the freezer for whenever you need a protein boost.

25. Apple Cinnamon Raisin Protein Bars

This protein bar is Paleo and Whole30 approved and does contain any sweetener except for fruit. They’re dairy and gluten-free, and only take about 10 minutes to make. One bar contains approximately 136 calories, 6 grams of fat, 2 grams of fiber, 9 grams of sugar, and 7 grams of protein. You won’t have to worry about insulin spikes or digestive problems with this bar. Ingredients include raw almonds and cashews, pitted dates, dried apples, egg white powder, raisins, spices, and water. Try these as an on-the-go snack or right before a workout.

26. Peanut Butter Vanilla Protein Bars

If chocolate isn’t your thing, then maybe you’ll enjoy these vanilla protein bars. They take about five minutes to throw together, but they’ll need to set in the freezer for about 30 minutes before you can enjoy them. They’re easy on the stomach and make a great snack anytime hunger strikes. Ingredients include oats, vanilla whey protein powder, coconut oil, peanut butter, raw honey, almond milk and vanilla extract. They’re creamy and delicious, and you won’t get tired of eating them.

27. Paleo Protein Bars

Lots of store-bought bars contain hard to digest ingredients. Making your own bars at home saves you time, money, and worry about what you’re eating. These bars are Paleo approved, so they don’t contain any processed grains or sugars. They call for grass-fed vanilla whey protein powder, almond butter, raw honey, eggs, salt, and baking soda. They’re soft, chewy, and perfect for dessert or on-the-go snacking. You can even use a sugar-free sweetener such as erythritol if you’re trying to cut back on carbs.

The post 27 Best Protein Bars & How to Choose the Right One appeared first on Bembu.

Carbohydrates have been getting a bad reputation for several years now as the culprit behind weight gain, fatigue, and other adverse health conditions. But this couldn’t be farther from the truth, and most health professionals will ask you to think twice before eliminating an entire food group from your diet. The key is to know which carbohydrates to eat and which to stay far, far away from.

Plant-based foods help you lose weight and gain energy because they are full of vitamins, minerals, fiber, and antioxidants. They naturally detox the body, improve the efficiency of the digestive process, and give the immune system a boost. On the other hand, highly processed carbohydrate foods, such as refined sugar and sweet treats, will give you brain fog and increase your waistline. Here’s a list of the 27 best carbohydrate foods for optimal energy and weight loss.

1. Blueberries

One cup of blueberries contains 21 grams of carbohydrates, and they’re worth every gram of it. As one of the world’s healthiest foods, blueberries have been shown to alter genes that regulate fat-burning and storage. They have also been shown to enhance energy levels by reducing abdominal fat, lowering cholesterol and triglycerides, and improving insulin sensitivity. This is possibly due to their unique polyphenol content. Anthocyanins are a special type of antioxidant with promising results. According to Doctor Steven Bolling, heart surgeon and head of the cardioprotection laboratory at the University of Michigan, blueberries, and anthocyanins show promising results in regards to these health conditions that regulate energy levels.

2. Bananas

Bananas are a great food to eat if you suffer from a bloated belly because they are high in prebiotic indigestible carbohydrates. This means that they help fill you up and provide “fuel” to the good bacteria in your gut so that it can remove toxins and keep things moving. One study found that women who consumed a banana twice a day as a pre-workout snack improve their gastrointestinal symptoms and reduced stomach bloat. The authors of the study concluded that bananas could be a useful food for women who have weight problems. Add them to smoothies or eat them plain with a handful of nuts for a protein boost.

3. Apples

Apples are an excellent source of fiber, which has been shown to help you lose weight and improve your energy levels. Because they’re high in easily digestible carbs, eating an apple a half hour or so before you workout is a great way to increase your energy levels without feeling bloated or weighed down from a high-carb energy bar. A 2003 study showed that women who ate three apples a day lost 1.22 kg after 12 weeks. They also had a more significant reduction in blood glucose. Because they are naturally sweet, apples make an excellent replacement for sugar in smoothies, baked goods, and on top of oatmeal.

4. Broccoli

Eating your greens is a great way to lose weight and increase your energy levels because they’re packed full of fiber and antioxidants that naturally detox the body and improve digestion to help get rid of excess weight. Broccoli contains a phytochemical called sulforaphane that has been shown to fight obesity. One study found that mice who were fed sulforaphane reduce their visceral fat by 20 percent, which was 15 percent lower than the control group. The study also found that sulforaphane had positive effects on gut bacteria to remove toxins and promote weight loss, which can help you feel more energized.

5. Raw Cacao

You don’t need to stop eating chocolate if you want to lose weight. You just have to eat the right kind. Raw cacao powder is one of the best sources of bioflavonoids on the planet, which might be the key to losing weight and keeping it off, according to one study. Flavonoids are naturally occurring bioactive compounds that have been shown to increase energy expenditure and decrease fat absorption. Unlike cocoa, raw cacao is unprocessed and hasn’t been stripped of its nutrients. Loko for it at your local health food store and add it to smoothies for a treat.

6. Kamut

Kamut is an ancient grain packed full of protein and omega three fatty acids. It’s also relatively low in calories. One half-cup serving contains 140 calories and has 30 percent more protein than wheat. It’s also gluten-free, which makes it a great replacement if you’re sensitive to gluten. Research shows that eating kamut helps lower cholesterol, balance hormones, improve cognitive function, fight the common cold, assist with bone structure support, and detox the body. Its high fiber content helps push food through the digestive tract to aid in weight loss. Enjoy kamut as a side dish at dinner and prepare for a great morning workout the next day.

7. Tart Cherries

Tart cherries are the king of anti-inflammatory foods. Chronic inflammation can lead to weight gain and fatigue. One study found that tart cherries alter abdominal adiposity (belly fat), adipose gene transcription, and inflammation to promote weight loss and reduce the risk of metabolic diseases, such as obesity and type 2 diabetes. One cup of cherries contains 22 grams of carbohydrates, 3 grams of fiber, and 16 percent of your daily recommended intake of vitamin C. True tart cherries are hard to find, but they’re worth seeking out at your local health store for their amazing health benefits.

8. Sweet Potatoes

Along with berries, sweet potatoes are high in the polyphenol antioxidant anthocyanins to fight free-radical accumulation, detox fat from the body and keep your immune system working at its best. They’re also full of slowly digested carbohydrates, which is the best kind as they do not spike your blood sugar levels as refined sugars do. By improving your insulin sensitivity, you’ll reduce the number of calories that are converted into fat. Additionally, sweet potatoes are high in vitamins including A, C, and B6 to give you lots of energy through your day. Enjoy a baked sweet potato with a salad for lunch or turn them into sweet potatoes fries when you’re craving the fast-food kind.

9. Buckwheat

Despite having “wheat” in its name, buckwheat is a gluten-free grain, which makes it easier to digest then other grains if you’re sensitive to gluten. Buckwheat is a true superfood because it’s full of fiber to prevent glucose from being dumped into your bloodstream too quickly. Fiber also helps send a steady supply of fuel to your brain so you’ll be thinking clearly all day long. Research shows that buckwheat has health-promoting benefits equal to or better than that of fruits and vegetables. Put buckwheat in the rotation along with your other favorite ancient grains when looking for a delicious side dish at dinner.

10. Lentils

Lentils punch a robust nutritional punch that includes 116 calories, 9 grams of protein, 20 grams of carbohydrates, 8 grams of fiber, and 1.8 grams of naturally occurring sugar per a 100-gram serving. The same amount also contains 127 percent of your daily recommended intake of vitamin B6 to take care of all of your energy needs. Additionally, one serving has an impressive 45 percent of folate, 70 percent of manganese, and 58 percent of thiamine. The most satisfying way to enjoy lentils is to create a delicious soup. Be sure to add other delicious vegetables, such as spinach, carrots, tomatoes, and onions.

11. Oats

Don’t think twice about starting your day with a big bowl of oatmeal. Oats contain complex carbohydrates, which are slowly digested to provide you with long-term, sustainable energy. Oats are also high in soluble fiber, which has been shown to protect against heart disease. Plus, one-half cup serving of oats contains up to 10 grams of protein to build lean muscle. Eating a bowl of oats topped with blueberries and flaxseeds gives you the protein, fat, and energy you need to make it through whatever the day throws at you. Soak the oats overnight for better digestion if you’re sensitive to starchy grains.

12. Chickpeas

Dipping your vegetable sticks (cucumber, carrots, and tomatoes) into hummus is the ultimate snack. It has vitamins, minerals, antioxidants and fiber to keep you naturally energized without crashing. Chickpeas are also really good for your heart. They lower LDL or “bad” cholesterol and prevent cardiovascular disease. One study found that eating a serving of legumes each day helps you lose more weight than a diet that doesn’t include them. Lentils are also low-glycemic, meaning they won’t spike your blood sugar levels and leave you craving more sugar an hour later. Finally, chickpeas are gluten-free and easy to digest for most people.

13. Sprouted Brown Rice

According to the Food and Agriculture Organization of the United Nations, sprouted brown rice is soaked in water for several hours, which makes the nutrients in the grain more bioavailable. It has four times the amount of fiber and vitamin E than regular rice and three times more magnesium, vitamin B1 and vitamin B6 for optimal energy. Sprouted brown rice has been shown to lower blood pressure, reduce anxiety, prevent cancer cells, and boost the immune system. Plus, it’s super filling and tasty. One quarter-cup serving contains 170 calories. Use it in place of regular rice whenever you need a delicious plant-based dish.

14. Dates

You can tell that dates have a ton of sugar (the good kind) by taking one bite of them. The good news is that sugar from whole food sources like fruit doesn’t spike your blood sugar levels the same way a candy bar would, so they’re safe to eat. Dates can have a laxative-like effect on the body, so a little bit goes a long way. But they’re a delicious way to keep your diet on track even if you have a sweet tooth. Plus, they’re full of zinc, thiamin, riboflavin, niacin, vitamins A and K, potassium, and folate. Add one or two Medjool dates to sweeten up your homemade almond milk or roll them in walnut pieces for a delicious treat.

15. Teff

Looking for a plant-based dish with a complete protein profile? Teff contains all nine of the essential amino acids, which is a unique quality that not many plant sourced foods can claim. It tastes similar to quinoa with a mild, nutty flavor that goes great with sauteed onions, broccoli, and mushrooms. Plus, it’s gluten-free. One cup of teff contains 255 calories, 50 grams of carbohydrates, 10 grams of protein, and 360 percent of your daily recommended intake of manganese. It also has 7 grams of fiber. One study found that eating teff reduces the risk of metabolic diseases.

16. Amaranth

Amaranth is yet another gluten-free grain that’s packed with fiber and protein. One cup contains 251 calories, 46 grams of carbohydrates, 5 grams of fiber, and 9 grams of protein. Studies show that amaranth can help reduce inflammation, aid in your fitness goals due to its high protein content, support bone health, lower cholesterol, improve digestion, and fight diabetes. Additionally, amaranth is high in an amino acid called lysine, which helps produce carnitine that converts fatty acids into energy. Use amaranth in place of oatmeal for a tasty breakfast along with your favorite fruits.

17. Mango

Mangos have about 25 grams of carbohydrates per serving, and they’re wonderfully nutritious with a long list of health benefits. They provide you with 100 percent of your daily recommended intake of vitamin C, which has antioxidants abilities in the body to get rid of excess toxins that may hang out and disrupt critical metabolic processes. They have been shown to reduce obesity, type 2 diabetes, heart disease, and even premature death. Eating mangos by themselves is a delicious way to enjoy a mid-morning snack, but you can also get creative and add mango chunks to salads or smoothies. If you buy them frozen, make sure there is no sugar added to them.

18. Pineapple

Pineapple contains a potent anti-inflammatory enzyme called bromelain, which has been shown to support weight loss, decrease joint pain (to make it easier to exercise!), treat and prevent sinus infections, fight allergies and asthma, prevent cancer, and treat digestive disorders. One study found that bromelain can be used as an anti-obesity medication because it downregulates fatty acid synthase, adipocyte fatty acid-binding protein, and lipoprotein lipase. It may also inhibit a process that contributes to the formation of fat cells called adipogenesis and reduce overall triglyceride levels. Add pineapple chunks to yogurt, smoothies, salads, or even on top of your favorite burger.

19. Black Beans

Black beans fill you up with their high fiber content and pump you full of protein to help aid lean muscle mass. When combined with brown rice, black beans make a complete protein, which means that it provides all nine essential amino acids. These are typically found in animal products. Plus, you get the added benefit of protective plant compounds, copper, folate, and B vitamins. One cup of black beans contains 12 grams of protein and 9 grams of fiber. They’re inexpensive if you buy them bagged. Soak them overnight, rinse, and boil the next day for a filling and satisfying meal.

20. Peas

Peas belong to the legume family, and they’re often used as a non-dairy source of protein to help build lean muscle. They have been shown to help you lose weight, support a healthy heart, and regulate blood sugar. They also have incredible antioxidant and anti-inflammatory properties that may help reduce your risk of heart disease, type 2 diabetes, and arthritis. One cup of cooked green peas contains 116 calories, 25 grams of carbohydrates, 9 grams of fiber, and 8 grams of protein. Add some peas to your favorite ancient grain for a fiber and protein rich dish, or incorporate some pea powder into your post-workout meals to help you recover.

21. Beets

Beets have the highest sugar content of all vegetables, so many low-carb dieters tend to stay away from them, but that’s a huge mistake given their high nutritional value. Beets have been shown to boost your stamina, reduce inflammation, lower your blood pressure, protect against cancer, and play an essential role in your body’s natural detoxification process. Specifically, they assist with Phase 2 detoxification where toxins are broken down and bind to other molecules where they can be eliminated from the body. This helps decrease fat storages and leave you feeling energized. Add them to smoothies, salads, or homemade juices.

22. Oranges

Citrus fruits are often shunned on low-carb diets because of their high sugar content, but doing so means you’ll miss out on a whole bunch of nutritional benefits. Oranges are regarded as one of the healthiest foods in the world for their vitamin C and antioxidant support. They have been shown to improve your immune system, reduce the risk of many diseases, give you great skin, and provide you with lots of energy. They’re also high in fiber and low on the glycemic index, which is the perfect recipe for weight loss. Research suggests that low glycemic foods are also easier to digest. Be sure to avoid processed orange juices and enjoy the whole fruit instead.

23. Parsnips

Parsnips are considered a starchy vegetable because of their high carbohydrate content, but they’re also full of vitamins, fiber and minerals to make them worthy as part of your weight loss diet. Research shows that parsnips may lower your risk of high cholesterol, depression, diabetes, digestive ailments, high blood pressure, and immunity problems. They are a good source of iron, zinc, phosphorus, manganese, magnesium, vitamins B, C, E, and K, and potassium. They make an excellent replacement for white potatoes if you’re looking for something a little more nutritious on your dinner plate.

24. Pistachios

Pistachios are well-known for being high in fats, but their carbohydrates content is one that shocks most people. A one-cup serving of these delicious nuts contains 691 calories, 56 grams of fat, 13 grams of fiber, and 34 grams of carbohydrates. As they are calorically dense, you won’t need to eat a lot of these nuts to feel full, which is what makes them ideal for weight loss. Plus, pistachios have been shown to lower cholesterol, protect your heart, stabilize blood sugar levels to fight diabetes, and even support sexual function. Keep your serving size to a one to two ounce minimum when snacking on them.

25. Grapes

Grapes contain an antioxidant called resveratrol, which has been shown to help you lose weight. One study found that subjects who supplemented with resveratrol burned more calories throughout the day due to an increase in their muscle metabolism. Another study resveratrol might help control insulin sensitivity, which could lead to type 2 diabetes and weight gain. Snacking on a handful of grapes and raw nuts is an excellent alternative to a sugary energy bar before a workout. You can also freeze some grapes and eat them as dessert in place of ice cream.

26. Quinoa

Rounding out the list of high-carb ancient grains that can help you lose weight is quinoa.  With its delicious flavor and high fiber profile, quinoa makes a great weight loss food. One cup provides you with 222 calories, 5 grams of fiber, 8 grams of protein and 39 grams of carbs. It’s one of the rare plant-based sources of complete protein and has been shown to help you lose weight and gain more energy, according to one study.

27. Barley

Barley helps keep you full to prevent you from overeating by creating a bulking effect in the digestive system to push waste through. Keeping your digestive tract clean and adequately functioning is an integral part of losing weight. Barley is gluten-free and contains lots of vitamins and minerals, including folate, copper, B vitamins for energy, niacin, phosphorus, magnesium and more. One cup of cooked barley has 217 calories, a whopping 10 grams of fiber, 45 grams of carbs, and 7 grams of protein. Try soaking them or buying them sprouted to enhance the nutritional profile.

28. Butternut Squash

Butternut squash is not only a tasty addition to your favorite meals, but it also contains four times the recommended daily intake of vitamin A and over half the recommended intake of vitamin C in just one serving. Vitamins A and C are antioxidants that assist with weight loss and energy production by combating free-radical damage that causes inflammation. One serving of butternut squash contains 82 calories, 21 grams of carbohydrates, and three different carotenoids. One study found that butternut squash may help decrease fatigue and increase exercise performance to give you a boost at the gym.

The post 28 Best Carb Foods for Optimal Energy & Weight Loss appeared first on Bembu.

Of all the stubborn places on the body to collect fat, back fat seems to be the worst. It completely alters the way your shirts fit, which throws off your entire outfit, and don’t even get us started on how it makes your bra feel like a torture trap. Although it’s impossible to spot treat your back fat, you can make changes that allow you to lose overall body weight and tone up the area. These include making good eating and sleeping choices, drinking more water, and keeping your workouts fresh. Throw in some planks, some weighted exercises, and some cardio, and you’ll be feeling confident again in your tank top in no time. Here are 17 tips for helping you learn how to lose back fat.

1. Get More Sleep

Getting more sleep is our first tip for losing back fat. That’s because studies show that people who don’t sleep enough have lower levels of leptin, which is the hormone that controls your hunger. Losing sleep leads you to eat more. Research shows that when you’re sleep deprived, you not only tend to crave more food, but you also tend to want the wrong kinds of food, such as sugary sweets, refined carbohydrates, and comfort foods. Keeping a consistent sleep schedule also helps you feel more energized throughout the day, so you’re able to make better decisions and get to the gym on time. Aim for seven to nine hours of sleep each night. It also helps to go to bed at the same time every night and wake up at the same time every day, even on weekends.

2. Stay Hydrated

Drinking lots of water throughout the day helps you flush toxins out of the body, which ultimately helps you lose weight. Water is especially essential for the functioning of your digestive system. It’s needed to help move waste through your intestines. Drinking water also keeps your skin looking great and helps curb hunger. If you want an added health boost, try adding a slice of lemon to your water. Lemon has natural blood purifying properties. It’s also high in vitamin C and antioxidants to neutralize free radicals and help flush fat from the body. Aim for eight large glasses of water each day. You may want to drink more if you consume caffeine to prevent becoming dehydrated.

3. Start with Cardio

According to the USDA, you need to perform an hour of cardio exercise five times a week to help you stay healthy and lose weight. While cardio alone won’t help you lose back fat, it’s an excellent place to start. Cardio gets your heart pumping and enables you to warm up for weight-bearing exercises. Try switching up your cardio exercises to keep things fresh. You don’t want to burn out on one single exercise. Try walking, jogging, biking or swimming. You can even do a kickboxing or HIIT class with some friends to work different muscles and keep your workouts enjoyable. After a 20 or 30-minute cardio session, hit the weights and work out your back muscles to get rid of that bulge!

4. Do Some Push-ups

Although most people associate push-ups with your chest muscles, they are a great way to tone up your back, too. Plus, like some of the other tips on this list, you can do them virtually anywhere. Push-ups strengthen the muscles that support your spine, which can help with back pain. They also help give you a long, lean physique. To do them, start by laying on your stomach with your hands just outside of your shoulders and your feet shoulder-width apart. Press your palms into the floor and lift your chest and knees off the ground. Keep your back straight and your middle section tight. Slowly bring yourself back down to about an inch off the ground and lift yourself back up. Try for a set of ten. If you’re feeling weak, you can bring your knees to the ground until you develop the strength to work on your toes.

5. Go for Fiber

You can never go wrong when you choose to eat lots of whole, unrefined, plant-based foods overly highly refined ones. They’re full of protective plant properties, like antioxidants and fiber. Fiber is excellent for helping you feel full so that you don’t eat as much. It also improves the digestive process, which is where weight loss begins by cleaning out your system. Oatmeal is a great way to start your day as it contains soluble fiber. Add some flax seeds and blueberries for more filling fiber. Snack on guacamole and vegetable sticks throughout the day, enjoy some steamed broccoli with your dinner and experiment with different types of ancient grains that you’ve never tried. Here’s a tip you’ll thank us for: bake some chickpeas in olive oil with sea salt the next time you’re craving potato chips and enjoy as a guilt-free snack.

6. Bent-over Dumbbell Rows

All you need to perform this back fat-blasting exercise is a pair of dumbbells. It perfectly triggers problem areas on your back, but keep in mind that performing this exercise alone isn’t enough. However, when used in combination with a proper diet, this exercise is hard to beat! Start by planting your feet shoulder-width apart. Choose a pair of dumbbells with a weight that is comfortable to use without straining. With one in each hand, slightly bend your knees and bring your torso forward while keeping your back straight. Bring the weights down to your knees and pull them up, so your elbows are bent at a 90-degree angle. Squeeze your back muscles as you bring the weights up. Then slowly bring the weights back down. Perform three sets of ten reps.

7. Plan your Meals

The secret to making healthier eating habits work for you is to plan for them. If you wing it, you’re more likely to make bad decisions, such as stopping for a fast-food meal on your lunch break. But if you pack a fresh salad and bring it to work, you’ll be less likely to make a bad food choice. Meal prepping doesn’t have to be hard. You can purchase a family pack of chicken breasts at most grocery stores, top them with olive oil and your favorite spices, and cook them in the oven on Sundays. Then you have your protein for the week. Buy big bags of fresh lettuce for salads and frozen vegetables for an easy stir-fry at dinner. Keep plenty of fresh fruit on hand and stock up on raw nuts for a snack.

8. Eat the Rainbow

Remember when your health teacher in school told you to eat the rainbow? They were right. Getting your calories from a wide variety of different foods is an excellent way to make sure you’re getting lots of different vitamins and minerals. For example, orange fruits and vegetables are high in vitamins A and C while greens contain flavonoids, beta-carotene, and lutein. Try to make your plate as colorful as you can. Pair green, leafy vegetables with brightly colored red and yellow peppers. Or buy some purple carrots instead of the orange kind. Pack a bag of different colored fresh berries, such as blueberries and raspberries, and add them to coconut kefir yogurt as a snack while at work. Get creative by adding mango chunks to a smoothie in place of banana and purple cabbage to your green salads.

9. Work your Lats

Your lat muscles are located in your middle back. They are attached to your vertebral column. Keeping these muscles lean and strong will help you get rid of that pesky back fat. One of the most popular weighted machines at the gym for targeting these muscles is the lat pulldown machine. To use it, sit down on the machine with a wide bar attached and lock your legs in place. Reach up, grab the bar and pull it down toward your chest while keeping your back straight. The idea is to target your back muscles and not your legs when you pull down on the bar. Slowly return the bar to the starting position. Aim for three sets of ten reps each.

10. Replace your Daily Coffee with Green Tea

Research shows that green tea boosts metabolism and burns fat in overweight subjects, making it a great beverage of choice for people who want to get rid of their problem areas. It works exceptionally well when you drink it and adopt a healthy exercise routine, too. If you’re a caffeine drinker, you may want to swap out your daily cup of joe for green tea. Add lemon for an added health boost. Not only does it help your green tea taste better, but it also aids in the fat-burning mechanisms of the tea. You can drink your green tea hot or cold- the temperature makes no difference, which is an excellent way to enjoy it all year long. Brew your tea as you usually would and add ice for a summer fat-blasting treat.

11. Try a Detox

Can a detox help you lose back fat? You bet. Actually, it can help you lose fat all over your body. We don’t really get to choose where we lose fat, but taking measures that reduce overall fat is your best bet for getting rid of problem areas. Detoxing doesn’t have to be as bad as it sounds. You can do a sugar detox that allows you to eat as you usually would minus any food that contains sugar, except fruit. Or you could commit to eating a whole-food, plant-based diet for one month that includes lots of fruits, vegetables and unrefined grains, and nothing more. You can even start slow by ditching the alcohol first, then the sugar, and finally the meat.

12. Shoulder Press

The shoulder press is an excellent exercise because it works lots of different muscles, including your triceps and back. To avoid injury, be sure to pick a set of dumbbells that are comfortable for you. You can perform shoulder presses standing up or sitting down, but sitting down and leaning against something supportive is a good way to make sure you’re targeting the right areas. Start with your feet planted on the ground shoulder width apart. Hold a dumbbell in each hand, bend your arms at a 90-degree angle, so your wrists line up with your ears, and push the weights up over your head. Return them to the starting position and repeat up to ten times for a total of three sets.

13. Try Yoga

Yoga is excellent for reducing stress, which is a common characteristic of inflammation. And inflammation contributes to your body weight. Additionally, stress causes you to overeat, so nipping it in the bud before it can get to you is crucial. Not only will you be leaner, but you’ll also be calmer and more productive at work. If you’re new to yoga, try checking out a beginners class at a local studio. You can also catch some great yoga videos online for free to see if you like it. Pilates is another great way to reduce stress and work on building long, lean muscles. Look for a certified instructor to prevent injury. You’ll also get in a deep stretch and learn how to work on your breathing.

14. Try Planking

Planks are one of the best full body workouts out there. They tone your abs, back, shoulders, and arms by using your body weight as resistance. The best part is that you can do it just about anywhere. Start your day out with some planks first thing in the morning or aim for a few sets of planks immediately after a cardio session while your heart rate is up to help you burn more fat. Hold each plank for 30 seconds and gradually lengthen this time as you get stronger. Some people can hold planks for minutes at a time. To get in position, start by performing a push-up and hold yourself up with your arms straight and your palms flat on the floor. You can also plank on your forearms. The trick is to keep your body straight so your butt doesn’t drop.

15. Superman Lifts

Superman lifts are an exercise that works both your upper and lower back. They also give you a great stretch if you have a tight back. Start by laying on your belly with your arms and legs straight out. Look down at the floor to make sure that your head and neck are properly aligned with your spine. Tighten your middle section and lift your legs and arms off the ground at the same time. Exhale as you lift and hold for a count of ten seconds. Slowly bring your arms and legs back down to the ground and repeat ten times. You can also do this exercise on a stability ball while keeping your keep planted on the ground and lifting your upper body up.

16. Circuit Training

Circuit training is a form of exercise that combines both cardio and weight resistance movements. It’s great for blasting fat and toning up. You can also get a full body workout in 20 to 30 minutes. It works by alternating between short bursts of cardio exercise with resistance training. The idea behind the workout is that you keep your heart rate up during the entire session, which accelerates fat-burning. If you want to target your back, then incorporate some upper body workouts into the session. For example, you can do one minute of jogging in place, followed by a minute of push-ups, then a minute of jumping rope, and a minute of press ups, and so on.

17. Pull-ups

Like push-ups, pull-ups work by using your body weight as resistance. You might see some people at the gym adding weights to their pull-ups, but you don’t need to do this to get a sculpted back. You can even install a pull-up bar in your house so you can do them right at home. To start, reach above your head and grasp a straight bar. Pull yourself up until your chin touches the bar then slowly lower yourself down. Avoid throwing yourself at the bar with added momentum and make sure you engage your back as your primary lifting force.

The post 17 Ways to Lose Back Fat appeared first on Bembu.

Cayenne pepper is more than a spice you add to your favorite dish if you want to give it a bit of a kick. It contains incredible medicinal properties that can be used for everything from weight loss to blood clot prevention and improved circulation. While it might seem hard to digest, cayenne pepper is also useful for your gut. It has been shown to reduce intestinal gas, stomach upset, diarrhea, and even cramping. Got a toothache? How about the pain caused by shingles? Did you drink too much last night? Cayenne pepper can help with these, too.

The shrub gets its long list of benefits from its impressive nutritional profile, and a little bit goes a long way. One teaspoon of cayenne contains 17 calories, 1 gram of fat, 3 grams of carbs, and 1 gram each of sugar and protein. It also includes about 44 percent of your daily recommended intake of vitamin A, 8 percent of vitamin E, and 7 percent or less of vitamins C, B6, and K, as well as magnesium and potassium. Here are 22 benefits of cayenne pepper we bet you didn’t know about.

1. Prevent Cancer Tumors

Studies show that the active ingredient in cayenne pepper known as capsaicin may have anti-cancer properties. One study found that capsaicin may help inhibit the growth of cancer cells and prevent new ones from forming. Specifically, the study found that cayenne pepper may be especially beneficial in helping prevent lung cancer in people who smoke or have smoked in the past. This is because the vast amounts of capsaicin found in cayenne can stop the formation of tumors in the lungs due to tobacco use. Another study indicated that similar results were noted in research that involved liver tumors and prostate cancer. While some people find that taking capsaicin in supplement form helps, you can also get the same benefits by adding it to dishes.

2. Improves Psoriasis

Psoriasis is a skin condition characterized by itching patches of red skin. It occurs when your skin cells replicate very fast, and dead skin cells cannot be cleared from the surface quickly enough before new ones are formed. This causes a buildup of scaly patches of red, swollen skin. Research shows that 0.025 percent capsaicin from cayenne pepper cream can be used topically to treat psoriasis. One study found that subjects with psoriasis who used cayenne pepper for six weeks had a significant decrease in the redness and scaling associated with their condition. Another study from the same source indicated that when the capsaicin cream was used four times a day for six weeks, it significantly decreased thickness, redness, itching, and scaling of the subject’s psoriasis patches.

3. Reduces Migraines

It might sound strange, but cayenne pepper can help relieve your migraine pain by causing you to feel pain in different parts of your body, which diverts your attention away from your migraine. Before you write this method off as something you’d never try, consider that some research indicates you can reduce your pain levels by merely using brain power anyway. For example, if you perceive your pain as not as bad as it really it, it may help reduce your actual levels. Additionally, you’ll minimize substance P or the nerve pain chemical from the nerve fibers in the area where the pain is detected. In other words, you tricked your brain to feel less pain. Talk about using your brain.

4. Prevents Blood Clots

Cayenne pepper can be used to prevent blood clots, which helps support your heart health. Blood clots are blockages that occur in your blood vessels and arteries. They limit blood flow throughout your circulatory system and make it harder for your heart to pump. Additionally, limited blood flow throughout the body may also increase your risk of stroke. Blood carries oxygen and other vital nutrients throughout your body, so you don’t want to mess with this system. Cayenne pepper prevents blood clots by encouraging fibrinolytic activity. Capsaicin is also good at clearing away lipid deposits that narrow your arteries and dilating them so that blood is free to flow through without any blockages.

5. Removes Toxins

If you’ve ever looked at some of the ingredients listed in a detox beverage, you may have noticed that it contains cayenne. This is because cayenne contains antioxidant properties that clear toxins out of the body. Removing toxins helps improve your skin health. It also improves the efficiency of your digestive tract, blood flow, and metabolism. For a yummy detox drink, try combining two tablespoons of freshly squeezed lemon juice, two tablespoons maple syrup, and a pinch of cayenne pepper to a glass of water. Some people as many as eight glasses a day to clear out their system and reboot their metabolism. You can also use this as a one-time drink concoction if you just want a quick pick-me-up. Avoid the maple syrup if you’re watching your sugar intake.

6. Lowers Blood Pressure

Your blood pressure may go up if you’re stressed, inactive, or if you eat a poor diet. It’s a widespread condition. In fact, approximately 40 percent of people over the age of 25 have it. Adding cayenne to your daily diet is one thing you can do to lower your levels. One study found that mice with high blood pressure who ate capsaicin daily reduced their blood pressure levels. Another study found that capsaicin helped relax blood vessels in subjects, which lead to lower blood pressure. Although these trials were animal studies, they show promising results that if you eat a diet high in anti-inflammatory foods, it may help reduce your blood pressure, which has many benefits for your heart.

7. Reduces Hunger

Several studies have found that eating cayenne peppers can help reduce your hunger, make you feel full for longer, and help you eat less. Although the mechanisms are not exactly understood, it appears that cayenne minimizes the release of the hunger hormone ghrelin that prompts you to eat. One study (12) found that cayenne pepper helped decrease appetite in Japanese women and total energy intake in Caucasian men. Additionally, the researchers related cayenne pepper to an increase in sympathetic nervous system activity in the Caucasian male group. Another study found that people who took capsaicin supplements ate 10 percent less on average than a control group while those who drank a beverage that contained capsaicin reduced their energy intake by 16 percent.

8. Boosts Metabolism

In addition to helping you eat less, cayenne pepper may also boost your metabolism. It does so by increasing the amount of heat your body produces, which helps you burn more calories throughout the day, according to one study. This heat-induced process is known as thermogenesis, and it quite literally heats up your metabolism. One study found that people who ate a breakfast that contained capsaicin and medium chain triglyceride oil (which helps you absorb the capsaicin) burned 51 percent more calories while eating that meal. This was compared to people who did not eat either MCT or capsaicin for their breakfast. Other studies show that the metabolism-boosting effects of capsaicin are small, but hey, any little bit helps, right?

9. Heals Ulcers

Ulcers are irritating, but luckily, cayenne pepper is an anti-irritant that helps eases the pain. This is because it inhibits acid secretion, and stimulates mucus and alkali secretions, particularly gastric mucosal blood flow, to help prevent and heal ulcers. One study found that capsaicin helps stimulate neurons in the stomach. It also signals for protection against agents that cause injury. If you want to enhance your protection against ulcers further, then ease up on the NSAIDS. Ironically, you can use cayenne pepper to help relieve your pain instead. Try adding some to your favorite stir-fry dish for a tasty kick.

10. Improves Digestion

It might seem like the heat from eating cayenne pepper could do some damage to your gut, but the opposite is true. Cayenne pepper helps stimulate your salivary glands, which is where the digestive process begins. It also encourages enzyme production to help the digestive system break down foods. By stimulating gastric juices, cayenne pepper encourages the body to metabolize foods and toxins. Research shows that cayenne may also be able to protect the stomach against infections by stimulating specific nerves in the stomach that protect it against injury. If you have an upset stomach or intestinal gas, try adding a pinch of cayenne pepper to your next meal. It can also be used to ease, soothe or prevent stomach ulcers.

11. Supports Eye Health

If you’ve ever been told to eat lots of carrots to boost your eye health, it’s because of the high vitamin A content. Cayenne pepper contains a lot of vitamin C, too, so if carrots aren’t your thing, you can try the spicy stuff instead. Vitamin A is also needed to keep your brain and skin healthy. It works as an antioxidant in the body to reduce toxins and inflammation that cause chronic disease, such as macular degeneration. Vitamin A can also help foster cell growth. So not only does it help reduce damage to existing cells, but it also encourages new, healthy cells to form. Two teaspoons of cayenne pepper a day provides you with your full recommended intake of vitamin A for the day.

12. Contains Anti-fungal Properties

Capsaicin isn’t the only compound in cayenne pepper that’s good for your health. CAY-1 is another company that has benefits. Specifically, research shows that its effective against 16 different fungal strains. The best part is that unlike many medications, cayenne is non-toxic, so it’s safe for animals. Fungal infections can show up on your skin, such as in in the case of ringworm. Yeast infections, jock itch, and athlete’s foot are all common types of fungal infections. To double your protection against fungal diseases, you can apply a topical cream or add the spice to your food.

13. Contains Antibacterial Properties

Like fungal infections, bacterial infections can be a pain. Food poisoning is a great example. It occurs when you eat something that has been contaminated with bacteria. Research shows that cayenne pepper can be used in place of traditional preservatives such as the harmful synthetic kinds to keep your food fresh and healthy. You can also use the antibacterial properties of cayenne to keep your body free from harmful bacteria that cause colds, digestive problems, and skin infections. Try adding some to a meat-based dish that you plan on making in large amounts so that you can safely store the leftovers in your refrigerator for up to one week without fear of it going bad.

14. Reduces Toothache Pain

Toothache pain is the worst. Just ask anyone who has ever had dental work done. Because of its ability to reduce substance P in nerve fibers, cayenne can be used topically to control tooth pain. While using cayenne alone won’t make your cavity go away, it can certainly help get you through a painful time until the dentist can see you. Try applying an over-the-counter capsaicin cream to your tooth or make your own at home by mixing the inside of a capsaicin capsule with some coconut oil and applying it directly to the pained tooth.

15. Inflammation Reducer

The next time you feel pained from an inflammatory injury or condition, don’t reach for any over-the-counter medicine. One study found that cayenne pepper was just as effective as the nonsteroidal anti-inflammatory drug diclofenac at reducing inflammation. Plus, it doesn’t come with the adverse side effects that often accompany a synthetic drug. Authors of the study found that cayenne pepper could be used as an alternative analgesic or anti-inflammatory agent to reduce inflammatory pain. Try using some the next time an old sciatic injury flares up or when the pain from rheumatoid arthritis is too much to bear.

16. Repair Damaged Skin

Because of its high vitamin E content, cayenne pepper can be used as part of your beauty regimen. Along with vitamin C, vitamin E helps restore collagen levels, which is a protein needed to give skin its elasticity. Vitamins C and E are also antioxidants, and they have been shown to reverse skin damage caused by excessive UV rays. So if you’ve been in the sun for too long or are worried about modifying those sun spots you acquired from your 20’s, then cayenne can help. Add some to your diet and apply a topical cream to problem areas to reduce wrinkles. Watch out for your eyes though. Cayenne is one spice you don’t want to accidentally get into sensitive areas!

17. Promotes Longevity

Can cayenne pepper extend your life? Some research suggests that it can. One study that used data from nearly half a million subjects found that people who ate foods containing cayenne pepper had a 14 percent chance of living a longer life than people who don’t eat the spice. Further research shows that this might be due to cayenne’s ability to reduce the number of deaths from heart problems, cancer, and respiratory problems. You don’t have to eat a lot to reap the benefits, either. Results from the study showed that eating it a few days out of the week was better than eating it only once a week.

18. Reduces Allergies

Allergies occur as a result of an allergic reaction to a particular pollutant. In most cases, people get allergies when the seasons change due to a high pollen content. Because cayenne contains potent anti-inflammatory properties, you can use it to calm down these reactions. It’s also a great food to eat when you need relief from food allergies as it detoxes the system and reduces inflammation while stimulating processes that get the food irritants out of your gut. Leaky gut syndrome occurs when food particles pass through the intestinal barrier and cause inflammation. Cayenne can help calm down this inflammation and return your digestive health to normal (you’ll also want to eliminate the food culprit from your diet, too).

19. Stimulates Orgasms

Because of its ability to increase circulation, you can use cayenne to heat things up in the bedroom. Men who have problems getting erections can use cayenne to stimulate blood flow to their penis while women who have problems achieving an orgasm can benefit from the same increase in blood flow. Do not apply cayenne topically to sensitive areas. In this case, it’s best to add cayenne to your diet or take it as a supplement.

20. Reduces Anxiety

Can a spicy food make you feel calmer? Some research says it can. According to researchers at Colgan Institute, cayenne stimulate the production of endorphins in your brain to block pain signals and make you feel good. This can help relieve anxiety and depression.

21. Boosts the Immune System

With its high vitamin C and beta-carotene content, cayenne pepper contains antioxidants that can be used to help boost your immune system and ward off the common cold or flu. It also helps break down mucus, which can assist with congestion when you have a cold to provide nasal relief. Eliminating mucus from the body means that you get the germs out quicker, so your symptoms will disappear sooner. Also, cayenne pepper increases your body temperature, which can help you sweat and fire up your immune response. Try some capsaicin in supplement form if adding it to food doesn’t sound good to you while you’re sick.

22. Increases the Taste of Healthy Foods

This one might seem silly, but anyone who struggles with healthy eating will appreciate it. Cayenne can help make your vegetables taste better, which means you’ll be more likely to eat them. Not excited about that chicken and vegetable stir fry you have waiting at home for you for dinner tonight? Add a pinch of cayenne to the dish and give it a pop. You’ll forget all about that fast food you wanted instead!

The post 22 Benefits of Cayenne Pepper appeared first on Bembu.

Most weight loss pills seem too good to be true, don’t they? They make promises that claim you’ll drop inches from your waist without making any changes to your current diet and exercise plan. And as the old saying goes, if something sounds too good to be true, it probably is. Additionally, many diet pills are sourced from sketchy ingredients that come with lots of adverse side effects, so it’s hard to pick one that’s safe.

But some women swear that their diet pills helped them achieve their weight loss goals without any problems. And since women are the ones who are often targeted by marketing campaigns to lose weight, they deserve to know which products are safe to consume and which contain potentially harmful ingredients. Here are 14 diet pills for women analyzed and reviewed by health experts to help you decide if you should consider adding one to your diet.

1. Skinny Fiber

One of the best ways to curb your appetite and help you feel full for longer is to eat foods with lots of fiber. Skinny Fiber features several different types of fiber, which makes it one of the best diet pills for women. It contains natural ingredients along with a proprietary enzyme blend to help support digestive health. If you want to lose weight, your gut is the best place to focus on. Taking a diet pill that promotes gut health is smart because it helps get rid of toxins, moves fecal matter through your digestive system, and helps you feel lighter so that you’ll be more likely to follow through on your exercise program. No one wants to exercise when they feel weighed down by slow digestion.

Digestive enzymes also help you break down the foods you eat and turn them into nutrients that can be absorbed into your bloodstream easier, so you’ll feel more energized. Along with weight loss, you should notice improved digestion with less intestinal gas and bloating while taking this product. This product is ideal for women who don’t always get in their fruits and vegetables and need a little more help with digestion.

2. LeanBean

LeanBean is one of the best weight loss pills for women because it contains natural ingredients with proven benefits. For example, green tea extract is a powerful weight loss booster. It has fat burning properties that help boost your metabolism and keep you feeling energized. Green tea is also a powerful cancer fighter, and it can help you ward off diseases. Turmeric is one of the best anti-inflammatory herbs you can take. And since inflammation has been linked to obesity and weight gain, you should focus on reducing chronic inflammation (especially in the gut) if you want to lose weight.

Additionally, turmeric has been shown to be just as effective as Prozac at alleviating depression, so it will keep your spirits high, too. Finally, glucomannan is an appetite suppressant to help you consume fewer calories to meet your weight loss goals. The company claims that by taking this product, you’ll get toned and lean arms, a peachy butt, and a flat and firm tummy.

3. Shred Her

This diet supplement contains vitamins B6 and pantothenic acid, which are great for boosting energy metabolism. It also includes a stimulating fat incinerating mix that contains green tea extract, green coffee bean extract, and caffeine anhydrous, so you’ll be getting plenty of caffeine. Lastly, it features taurine, raspberry ketones, guarana seed extract, bitter orange, and rosemary leaf extract to regulate appetite, stimulant the fat-burning process, and create a thermogenic effect in the body.

One thing you want to be cautious of when taking an herbal blend is to make sure you’re not also taking any prescription medicines with it. Shred Her doesn’t list the amount of its herbal ingredients in its fat incinerating mix, so you don’t really know how much of a particular ingredient you’re getting. The best thing to do is check with your doctor before taking a diet pill that contains herbal supplements if you’re already on medication to rule out any contradictions.

4. Xtreme Slim

Xtreme Slim is created by Prime Labs and features an unusually high amount of calcium, which has been shown to be effective on weight and fat loss in obese women, but it’s not typically the first ingredient listed in a weight loss pill. It’s an interesting take on a diet pill, to say the least, but it just might work, especially if you’re skeptical about a tablet that includes lots of hard to pronounce herbal extracts. This one has some of those, too. But they come in the form of acai berry, green tea extract, coffee bean extract, raspberry ketones, and mango extract, which are all pretty standard no-frill supplements. Still, if you were to pair this diet pill with a healthy workout and diet plan, you will probably see results. This would be a good diet pill to take if you’re just starting out or if you’re on a medication that might not allow you to mix too many herbals with your prescription.

5. NutriSuppz Garcinia Cambogia For Her

This weight loss supplement claims it can help you burn belly fat, lose weight, and suppress your appetite with one key ingredient: 1400 mg of garcinia cambogia. If you’re not familiar with it,

garcinia cambogia is a tropical fruit. It contains an active ingredient known as hydroxycitric acid or HCA that has been shown to help you lose weight, according to some research. Because it’s a fruit extract, many people think it’s safer to take or comes with fewer side effects. One of the best things going for this product is that it features garcinia cambogia as the primary ingredient and doesn’t put it in a blend with other extracts that may cause adverse interactions.

In addition to helping you lose weight, garcinia cambogia has been shown to help suppress your appetite, stabilize blood sugar and lower cholesterol. Although no herbals supplements are regulated by the FDA because they are considered a food product, this supplement is produced in an FDA registered facility and gets the GMP (good manufacturing practice) stamp- both of which say good things about the company.

6. Atrafen

Atrafen is one of the more popular weight loss supplements for women currently on the market. It doesn’t contain a lot of ingredients, but the ones it does provide seems to be a winning combination. It features raspberry ketones, African mango extract, acai fruit extract, green tea extract, resveratrol, caffeine, apple cider vinegar, kelp, and grapefruit powder. One of the most exciting aspects of this product is that it contains a high amount of antioxidants, which are great for neutralizing free radicals and eliminating toxins from the body.

Apple cider vinegar also has antibacterial properties, and it has been shown to regulate blood sugar levels, enhance weight loss, reduce cholesterol and blood pressure, give you better-looking skin, and relieve digestive symptoms. The product claims it can help you increase your energy levels, improve your focus during the day, burn fat, and suppress your appetite. Because all of its ingredients are clumped together in a blend, it’s hard to tell how much caffeine you’re getting, so be aware of that if you’re sensitive to high amounts.

7. Skinny Gal

Despite the blatantly obvious marketing ploy to get women to buy this product, Skinny Gal contains most of the well-known herbal extracts that help promote weight loss, including African mango, raspberry ketone, garcinia cambogia and green coffee bean extract. Raspberry ketones are found in a lot of weight loss supplements, and it’s because some research shows that they can help reduce obesity. They also help protect the liver and provide antioxidant support.

White kidney bean is not something you’d expect to see in a weight loss product, but it has been shown to block carbs, which is a great selling point for a weight loss pill. Several studies have backed this claim, including one study that discovered that people who took white kidney bean extract had a significant reduction in body fat (about four pounds), while another study found that the kidney beans helped promote weight loss when taken with a meal that contains a high amount of carbohydrates.

8. Evlution Trans4orm

Evlution Trans4orm is a universal weight loss product, but it can be especially helpful for women because it blends weight loss herbals with amino acids and B vitamins to support lean muscle mass and support energy production. Most other supplements don’t contain this blend. Its herbal blend features green tea extract, coleus extract, Huperzia serrata, and Yohimbe extract. Black pepper is added to help boost absorption of the active ingredients in the herbs.

If you’re not familiar with some of the ingredients, here’s a quick breakdown. Coleus extract is derived from an Indian plant. It has two reputable studies to back its weight loss claims. One reliable source claims that the herbal extract does not promote weight loss as much as it prevents weight gain, but hey, that’s better than nothing, right? Huperzia Serrata is a Chinese herb that has powerful effects on the brain, which may help you buckle down and focus on your workout. Finally, Yohimbe extract comes from a West African tree that is used to boost testosterone and low libido. It has also been shown to help promote weight loss and improve athletic ability.

9. BeLive Fusion Burn

Fusion Burn is advertised as a daytime weight loss supplement disguised as a pre-workout pill, which isn’t much different from other supplements. The company also has a nighttime fat-burning blend that you’re supposed to take at night before bed. Fusion Burn features all the right ingredients when it comes to promoting weight loss, including green tea extract, raspberry ketones, apple cider vinegar, and garcinia cambogia. Plus, it contains amino acids to help you build lean muscle, which further helps you burn calories throughout the day.

It also contains a particular kind of fatty acid called CLA or conjugated linolenic acid that has been shown to help you burn fat by blocking a substance that enables you to store fat. It works by speeding up your metabolism to help you burn fat while also burning up the stored fat you already have. Fusion Burn also contains chromium, which is a mineral that may help you lose weight and increase lean body mass, especially when paired with a resistance-training exercise program.

10. Sheer Strength Appetite Suppression For Women

Sheer Strength only features a couple of ingredients, but they are all geared toward helping reduce your hunger. These include chromium, hoodia gordonni extract, Caralluma Fimbriata, l-methionine, and Rhodiola Rosea extract, which aren’t exactly known for helping you burn fat, but they should help reduce your calories throughout the day. Hoodia gordonni extract is derived from a cactus-like plant and is best known for sending signals to the brain that the stomach is full, which helps you eat less. Caralluma Fimbriata is another herb that has been shown to help people eat less.

This product would be a good one for women who need some additional help with their diet or eating less in general. It will work even better if you pair it with an exercise program so that you get the added benefit of burning more calories, too. As with any herbal supplement, make sure you run this one by your doctor if you’re currently taking any medication.

11. HERdiet Pink Pill

As if there were any confusion about whether or not this was a woman’s supplement, the company made sure to encapsulate its ingredients in a pink coating. This brand features the fat-burning herbal yohimbine as well as theobromine, which is a stimulant and diuretic that helps get your heart pumping. Theobromine has also been shown to enhance brain performance, improve airflow in the lungs, remove toxins from the body, and act as an anti-inflammatory agent.

But the pink pill also has a lot of synthetic ingredients, which aren’t processed in the body as well as natural ingredients tend to be. Still, the company claims that the product can help you increase energy levels, burn fat, and reduce your appetite. One factor to be aware of is that its ingredients are clumped together into a blend, so you don’t know for sure how much of each ingredient you’re taking.

12. Alli

Alli made a name for itself as the first FDA approved weight loss pill, which gave a lot of women peace of mind that they were taking something that was safe. However, as with any pharmaceutical drug, Alli does not come without its side effects. The pill helps you lose weight by preventing the digestive system from breaking down fat in the gut, which means you consume fewer fat calories. One meta-analysis of 11 studies found that Alli helped women increase weight loss by six pounds when compared to a placebo. Other studies showed that it helped reduce blood pressure and the risk of developing type 2 diabetes by 37 percent.

Interestingly, one study found that eating a low carb diet without drugs has been shown to help you lose as much weight as someone who takes Alli and follows a low-fat diet at the same time. So your best bet for weight loss might be to go low-carb and ditch the weight loss pills altogether.

13. Meratrim

Meratrim is a relatively new weight loss pill on the market. It consists of a combination of two plant extracts that change the way your body metabolizes fat cells. The company claims that it makes it harder for fat cells to replicate. It also decreases the amount of fat that is derived from the bloodstream and promotes the burning of stored fat to enhance weight loss. Only one study has been done on the product so far, and it showed that people who took Meratrim for eight weeks and reduced their calories to 2,000 a day lose a total of 11 pounds and 4.7 inches off their waistline compared to people who used a placebo. Participants also reported increasing their quality of life due to the weight loss.

14. Hydroxycut

If you’re more likely to trust a product that has been around for a long time, then you might like Hydroxycut. The company has been making weight loss produces for over a decade. The most straightforward product in its lineup contains a blend of herbs and caffeine that are designed to help you lose weight, such as Alchemilla Vulgaris, Olea europaea, Cuminum cyminum, and Vaccinium myrtillus.

Hydroxycut has changed its ingredients over the years to reflect the latest trends. It doesn’t contain a lot of ingredients, but the ones it uses appear to be effective. Hydroxycut used to contain the popular weight loss ingredient ephedrine before it was banned due to accidental deaths. According to one study, participants who used Hydroxycut lost an average of 21 pounds over three months.

The post 14 Diet Pills For Women Analyzed and Reviewed – Do They Really Work? appeared first on Bembu.

If you’re a spicy food junkie, you’re not alone. According to one report, approximately 54 percent of people say that they enjoy hot or spicy foods, which is up from 46 percent in 2009. The spicy food trend is popular among people of all ages, too. One report found that 56 percent of all households in the United States keep some kind of hot sauce in their kitchens. You could even get crazy and enjoy a roasted jalapeno KIND bar as a snack or a bowl of ghost pepper ice cream for dessert.

If you’re not a fan of spicy food, then it might be time to hop on the bandwagon. Why, you ask? Well, for starters, spicy foods contain some of the healthiest properties on the planet. Research shows they may even be able to help you live longer! Not to mention they give your foods a bit of a kick, and everyone could use some spice in their life once and awhile. Here’s why you should turn up the heat on your food at least a few times a week.

1. Live Longer

They might be hot, but spicy foods are full of protective properties. One study even found that they can help you live longer. Researchers at the Chinese Academy of Medical Sciences evaluated the diets of approximately half a million adults over the course of seven years. They found that people who ate spicy foods regularly (almost daily) reduced their risk of death by 14 percent when compared to people who only ate spicy foods less than once a week. The protective effect of spicy foods was universal across the board, meaning that it was suitable for both men and women. Results were stronger among the adults who did not drink alcohol. Among the women participants, eating spicy foods was linked to a reduced risk of developing cancer, respiratory diseases, and heart conditions. So eat up!

2. Lose Weight

If the spicy taste of hot foods is any indication of what it’s doing inside your body, then you can expect your metabolism to heat up. That’s right. Research shows that spicy foods might be able to help you lose weight. A 2011 study conducted by researchers at Purdue University found that spicy foods (especially red pepper) heat up your metabolism. Previous studies have shown that taking red pepper in tablet form helps burn calories and reduce appetite, but the researchers of this study wanted to see what the effects were if you added normal amounts to your food. Half of the 25 participants used in the survey liked the taste of spicy foods while the other half did not. The researchers then asked the subjects to eat either no red pepper, a half of a teaspoon of the stuff, or their desired amount. Results showed that the subjects who ate the red pepper burned more calories than those who did not. Additionally, the pepper lovers reported having fewer cravings for sweet, salty or fatty foods. They also felt less hungry. So, if you want to lose weight naturally, add some spice to your food. No one really wants to take a red pepper tablet, anyway.

3. Assists with Digestion

Not only do spicy foods heat up your metabolism, but they also jump-start the digestive process. Spicy foods such as cayenne pepper help stimulate the production of saliva, which is the first step in digestion. Saliva production also helps reduce bad breath! Cayenne pepper has also been shown to stimulate enzyme production and gastric juices, which are needed to help you break down food. Be wary if you have a digestive condition as spicy foods are sometimes off-limits for people with Crohn’s disease or ulcerative colitis. If you don’t mind a little heat, then try adding some hot pepper to hard-to-digest foods. It might just make them a little bit easier to enjoy. You might also reduce symptoms of digestive discomforts, such as bloating, intestinal pain, and gas.

4. Relieves Headaches and Migraines

Pain reduction is one of the best attributes of cayenne pepper. Research shows that spicy foods play a trick on your brain by stimulating a pain response in a different part of your body. So, if you have a headache and you eat spicy foods, then you’ll forget all about your head pain! How does it work? It sounds a little fishy, but studies show that cayenne pepper stimulates a pain chemical in the body known as substance P. After your initial pain reaction to the pepper, your nerve fibers have depleted amounts of pain chemicals. This means that you’re basically tricking your brain to feel pain somewhere else in the body so that your attention is no longer focused on how bad your migraine hurts.

Speaking of pain relief, you can use cayenne pepper topically to reduce nerve, muscle and joint pain. Research shows that you can use cayenne pepper to relieve pain after surgery, such as an amputation or a mastectomy. You can also use it to reduce nerve damage pain in your feet or legs, such as in the case of diabetic nerve pain. It reduces pain associated with back injuries, rheumatoid arthritis, fibromyalgia, general joint and muscle pain, and osteoarthritis. Just be sure not to apply cayenne pepper to an open wound or cut. Don’t believe it works? Give it a try the next time you have a headache or joint pain and see for yourself!

5. Detox Relief

Did you eat or drink and drink too many of the wrong foods and alcoholic beverages this weekend and need a quick way to get back to your usual self? Spicy foods can help. They contain naturally detoxing antioxidant properties that help remove free radical toxins from the body. Antioxidants bind to unstable molecules in the body that otherwise float around and invade healthy cells in search of an electron. When you have too many of them in your body, they accumulate in your tissues and organs, which leads to fatigue, weight gain, headaches, bad breath, digestive disorders, and other chronic diseases. Cayenne pepper is a good example of a spicy food that has lots of antioxidants. It also promotes blood flow and circulation, which helps move the bad stuff out of your system.

6. Reduces Blood Clots

Blood clots are dangerous because they reduce blood flow to parts of your body. Typically, when you get hurt, your body forms a blood clot to stop the bleeding and start the healing process. But when you have too many clots, it can prevent blood flow to critical areas of your body, such as the heart, brain, or lungs, which increases your risk of stroke and heart attack. Spicy foods such as cayenne pepper contain an active ingredient known as capsaicin that prevents blood clots by encouraging fibrinolytic activity to remove blockages in your blood vessels and arteries. This results in increased blood flow and reduces your risk of heart attack. Blood flow is also necessary because it carries oxygen and nutrients all over your body. So if you feel cold all the time or a little light-headed, it could be due to low blood flow. The capsaicin in cayenne pepper dilates arteries and blood vessels and clears away lipid deposits that cause arteries to narrow.

7. Contains Anti-Irritant Properties

It seems unlikely that a hot spice would contain properties that soothe irritants in the body, but that’s precisely what happens. Cayenne pepper is a perfect example. Research shows that it inhibits acid secretion, stimulates mucus and alkali secretions (especially gastric mucosal blood flow), which prevents and heals stomach ulcers. This is all thanks to its active ingredient, capsaicin. While most people with ulcers are advised to stay away from spicy foods, you might find that it works well for you. Be cautious if you have ulcerative colitis, which is a condition that causes bleeding ulcers. You might want to experiment with small amounts of spicy foods to see how it works for your condition.

8. Heals Psoriasis

Psoriasis is a skin condition that occurs when your skin cells multiply too quickly. This results in swollen, red and often itchy patches of skin cells that pile up on top of each other and form white scales on top. At its core, psoriasis is an inflammatory condition combined with excessive skin cell production. Two studies show that capsaicin, the active ingredient in cayenne pepper, can be used topically to treat psoriasis. The cream you use must contain 0.025 percent capsaicin. One study found that capsaicin cream reduced the redness and scaling of 44 patients with moderate and severe psoriasis when they used it for six weeks. A double-blind study of 197 patients with psoriasis found relief when they treated their skin condition with capsaicin cream four times a day for six weeks. Subjects reported having a decrease in itching, the thickness of skin patches, scaling, and redness associated with the condition.

It’s best to see your doctor before you start using capsaicin cream to treat your psoriasis, especially if you’re already taking a medication for it. Your doctor may prescribe a capsaicin cream, or they can tell you where to get it. You can also make your own cream by using coconut oil as a base and usually a small amount of capsaicin, such as the amount from one cayenne pepper capsule that has been pulled apart. Make sure the scales are healed and are not exposed when you apply the cream as this may cause pain!

9. Boosts Immunity

Did you know that hot spices such as cayenne pepper contain antioxidants and a good amount of vitamin C? In addition to being high in vitamin C, cayenne pepper is also high in vitamins A and E, which both act as antioxidants in the body. They help you fight a cold by moving toxins and gets you back to feeling healthy in no time. All of these fantastic nutrients can help keep you healthy by boosting the immune system and fighting off the common cold and flu. The capsaicin in cayenne pepper assists with breaking up congestion (mucus) and moving it around to help you reduce the symptoms of a cold sooner. Cayenne is especially beneficial if you have an upper respiratory infection as it gets your sinuses back in tip-top shape. It also helps raise your body temperature so that you can activate your immune system and kick it into high gear when you first feel a cold coming on.

10. Reduces the Risk of Cancer

Studies show that you can use capsaicin to help reduce your risk of cancer. It can also be used as part of a natural remedy when treating cancer. A study conducted by researchers at the University of California at Los Angeles School of Medicine determined that capsaicin found in cayenne pepper inhibits the growth of cancer cells. It also prevents new ones from forming. Additional research shows that cayenne pepper can be used to avoid lung cancer in people who smoke. This is because capsaicin has been shown to stop the formation of tobacco-induced tumors in the lungs. Similar results have been identified when cayenne pepper was used on liver tumors. While spicy foods alone can’t treat or heal cancer, it’s a great way to add more protective properties in your diet.

11. Contains Anti-Fungal Properties

You can use cayenne pepper to kill fungus and prevent the formation of new fungal infections from occurring in the first place. Candida infections might be the most well known fungal infections around. If you’ve never had one before, then consider yourself lucky. Candida is a type of fungus that is naturally present in the digestive tract in small amounts. It even helps aid in proper digestion and nutrient absorption. But an infection occurs when the fungus overgrows and starts taking over. It accumulates in the digestive system and may affect other areas of your body, which results in joint pain, hormonal imbalance, and a compromised immune system. Luckily, cayenne pepper contains antimicrobial properties that can fight candida and keep your levels under control.

12. Promotes Heart Health

A little spice on your foods can help protect your heart. Research shows that populations who eat spicy foods often have lower risks of stroke and heart attack. This is likely because capsaicin helps lower “bad” LDL cholesterol and fight inflammation, which is both considered a risk factor for heart disease. Cayenne peppers also contain vitamins A and C to strengthen your heart muscle walls. This helps improve your hearts functioning so that it doesn’t have to work as hard to pump blood.

Additionally, the capsaicin in cayenne helps improve blood flow, which also gives your heart a bit of a break. There is also research to show that spicy foods can help regulate your blood sugar levels. This is an important part of keeping your heart healthy as diabetes, obesity, and heart disease are all intertwined. Diabetes can cause high blood sugar, which damages the blood vessels connected to the heart. It also damages the nerves that control your heart. Finally, capsaicin assists with the production of serotonin to help you feel good and reduce the effects of stress. Chronic stress increases your risk of several diseases, including heart problems. So eat your spicy foods and be happy!

The post All The Best Health Reasons To Eat Spicy Food appeared first on Bembu.

If you have Crohn’s disease, then you know what a debilitating disease it can be. The good news is that you have complete control over what goes into your gut, and food is your best defense when it comes to beating this disease. The foods you choose to eat can either worsen your disease, or they can make it more tolerable. Some people even reverse their symptoms entirely and get off all their medications by making fundamental lifestyle changes that include adopting a healthy diet.

It’s important to keep in mind that no two cases of Crohn’s disease are exactly alike. You might find that most Crohn’s patients can tolerate certain foods, but they make you feel sick. For this reason, it’s a good idea to keep a list of foods that are off limits to you. Writing them down will help you remember. Because Crohn’s is an inflammatory disease, the key to fighting it is to choose anti-inflammatory foods whenever possible. Here are the top 17 anti-inflammatory foods to help you overcome Crohn’s disease and live your best life.

What is Crohn’s Disease?

By definition, Crohn’s disease is an autoimmune disorder. It occurs when the immune system mistakenly attacks its own organs because it thinks they are foreign invaders. During a Crohn’s disease attack, which is commonly referred to as a flare, the disease is active, and it can attack anywhere along the gastrointestinal tract, which runs from the mouth to anus. This may cause swelling and inflammation anywhere in the digestive system, which leads to malabsorption of nutrients, diarrhea, fistulas, mouth sores, abdominal cramping and pain, hair loss, skin problems, and weight loss. Medications are often prescribed to treat the inflammation associated with Crohn’s disease. Other pharmaceutical treatments include immunosuppressants to reduce the impact in which the immune system attacks itself. But for many people, food can be used as medicine.

If you’ve tried to change your diet before and it didn’t have much of an impact on your health, don’t give up. Some people with Crohn’s disease have such a severe case that it takes months of eating a certain way before they can see progress. The important thing is to limit the number of inflammatory foods you are eating as this is the primary cause of the disease. Typical examples of inflammatory foods include processed foods such as baked crackers, margarine, chips, soda, candy, and sweets, fast food, foods that contain refined sugars and carbohydrates, and caffeine and alcohol. Most people with Crohn’s find success when they also cut grains, gluten, and dairy from their diet.

So what can you eat when you have Crohn’s disease? Contrary to what many doctors may say, you don’t need to avoid high fiber foods, especially in the form of fruits and vegetables. In fact, the majority of your diet should come from fresh fruits and vegetables as they contain antioxidants and fiber to combat inflammation and restore gut health. Focus on non-starchy vegetables because they are often easier on sensitive tummies. Other good examples of anti-inflammatory foods include wild fish such as salmon, and nuts and seeds, including walnuts, flaxseeds, and chia seeds. Lean meats such as organic, antibiotic-free chicken and turkey provide the lean protein you need to rebuild damaged cells and tissues. Here are 17 foods to get you started.

1. Pineapple

Pineapple is a delicious fruit that is perfect for people with Crohn’s disease. This is because pineapples contain an enzyme known as bromelain that has been shown to reduce gut inflammation and intestinal pain. As an enzyme, it also helps digest protein and has even been shown to help you digest and absorb nutrients more efficiently. This is important for someone with Crohn’s because intestinal inflammation often gets in the way of absorbing the nutrients you need to stay healthy. One study found that bromelain decreases gut inflammation in patients with Crohn’s disease by inhibiting the secretion of pro-inflammatory mediators. The best part is that pineapple is so tasty, you shouldn’t have a problem fitting it into your diet. Eat it plain or add it to salads. Some people like it added to Greek yogurt for natural sweetness.

2. Wild-Caught Salmon

Salmon is an excellent source of one of the best anti-inflammatory ingredients ever. Omega 3 fatty acids are a unique type of polyunsaturated fatty acids that are extremely useful in reducing inflammation associated with autoimmune conditions. One study found that omega 3 fatty acids have immunomodulatory activities, which means that they can help suppress the immune system’s attack on the body. Omega 3 fatty acids also modulate the number and types of eicosanoids that are made, which are molecules that send signals between cells. This can help reduce the inflammatory response. Finally, omega 3’s are useful because they inhibit a type of proinflammatory cytokine known as interleukin 1 (IL-1). Research shows that people who eat salmon and other sources of omega 3 have a reduced need for anti-inflammatory drugs, such as the ones that are commonly used to treat Crohn’s.

3. Coconut Oil

Coconut oil is highly anti-inflammatory, which makes it a great food to add to your anti-Crohn’s disease diet. It is especially beneficial when you cut out other forms of highly processed oils, such as the vegetable oils soybean and canola oils. These oils have been hydrogenated, which means they are heated to high temperatures and chemically altered, which makes them hard to digest and provokes inflammation in the gut. On the other hand, coconut oil contains long-chain fatty acids that are easier to digest because they are smaller in size. Research shows that a diet high in good fats such as the ones in coconut oil has been shown to reduce the harmful bacteria associated with Crohn’s disease. Try cooking your vegetables and meats in coconut oil as opposed to vegetable oils. You can also add some to smoothies or homemade baked goods.

 17. Cucumbers

Cucumbers are enormously underrated as a vegetable. They’re great for people with Crohn’s disease because they’re made of mostly water to help keep you hydrated and flush toxins out of the body. They’re also a good source of vitamins A, C, and folic acid to reverse inflammation. Research shows that eating cucumbers may help prevent constipation. Be sure to eat the skin as that’s where many of the nutrients are.

 5. Flaxseeds

Just like salmon, flaxseeds are another excellent source of omega 3 fatty acids. Plus, they’re plant-based, which makes it a good option if you’re vegan or just looking to eat more plants. You can use them as a gluten-free substitute in your baking or add a few tablespoons to your morning bowl of oats for a nutty crunch. The only time you’ll want to avoid eating flaxseeds, and other small seeds are during a flare. This is because the small seeds could irritate your digestive system and cause further pain or inflammation. If you’re flaring, try flaxseed oil instead. You’ll still get all the healthy omega 3 fatty acid benefits but without the seed-like effects. One study found that flaxseed oil acted as an antidiarrheal agent due to its laxative effects, which makes it a great tool if you’re suffering from constipation. Be sure to start small if you’re not sure how it will affect you.

 4. Spinach

Green, leafy vegetables such as spinach are the perfect vegetable for people who suffer from Crohn’s disease because they are easier to digest than others, especially cruciferous vegetables (broccoli, cauliflower, and cabbage). They are also high in anti-inflammatory ingredients, such as antioxidants, fiber, and vitamins. Some people find that raw vegetables cause stomach pain and bloating, so you may want to cook your spinach in some coconut oil to make it easier to digest. Cooking your spinach in healthy fats also enhances the absorption of the protective nutrients in the vegetables, such as antioxidants, flavonoids, and some vitamins. Try adding sauteed spinach to stir-fry dishes. It goes great when mixed into grain-based meals or as a side to a meat-based dish. Add some to your favorite salads, omelets, and smoothies.

 6. Pasture-Raised Eggs

While it’s important to focus on anti-inflammatory foods to help you recover from Crohn’s disease, you also need protein to help rebuild damaged tissues that occur during the inflammatory process. Pasture-raised eggs are gluten-free and often easy to digest for people with upset stomachs. When compared to conventionally raised eggs, pasture-raised eggs contain one-third less cholesterol, one-quarter less saturated fat, two-thirds more vitamin A, twice as much omega 3, three times more vitamin E, up to six times more vitamin D, and seven times more beta-carotene. Try scrambling a few pasture-raised eggs in the morning for breakfast or have an omelet with vegetables and chicken for a surprisingly filling dinner. Eating two eggs a day can provide you with up to 126 percent of your daily recommended intake of vitamin D, which is needed to keep your Crohn’s disease in remission.

7. Papaya

Papaya contains a healing enzyme known as papain that is needed to help break down protein, which can make it easier for you to break down meals during a flare. In addition to being high in the flavonoids lutein, zeaxanthin, lycopene, and cryptoxanthin, one cup of papaya also contains 224 percent of your daily recommended intake of vitamin C, which has antioxidant properties in the body to help heal and repair inflammation. Papaya might be hard to find in your local supermarket, but if you can find it, it’s worth investing in, especially during a flare as it’s incredibly soothing on the tummy and easy to digest. Add some to a tropical fruit bowl along with melons, pineapple, mango, and strawberries. They are delicious in smoothies and even in salads.

 8. Sweet Potatoes

Sweet potatoes aren’t only delicious. They are packed full of anti-inflammatory antioxidants that combat free radicals, which is often a byproduct of inflammation. It’s full of healing and restorative vitamins and minerals that your body needs to restore proper immune health and stop your gut from beating up on itself, so to speak. One medium cooked sweet potato contains 438 percent of your daily recommended intake of vitamin A, which helps stimulate the production of immune cells to keep you healthy. Try replacing white or russet potatoes with sweet potatoes whenever possible, such as alongside a meat-based dish. Slice them up, coat them in olive oil or coconut oil and your favorite spices, and bake them for homemade french fries that everyone will love and no one will feel guilty about eating.

 9. Avocados

Avocados are packed full of fiber that your digestive system needs to keep it running smoothly. In fact, avocados contain both soluble and insoluble fiber. Insoluble fiber helps add bulk to your stool, which makes it easier to move through the digestive system. On the other hand, soluble fiber draws water into the stool to make it easier to push. It also helps create good bacteria in your gut that is responsible for keeping your entire body healthy. Avocados are also a good source of vitamin A and choline, which are needed to strengthen the mucosal wall of the intestinal lining to keep harmful pathogens from entering. They are great if you’re trying to watch your carbohydrate intake as they are very low in carbs. Dip your vegetable sticks in some guacamole, add some avocado to your salads, or use avocado in your smoothies as a sugar-free thickening agent.

 10. Blueberries

Blueberries are among one of the healthiest foods on the planet. They contain a unique type of antioxidant called anthocyanins that help eliminate toxins from the body that accumulate in tissues and organs and cause painful inflammation. Just like avocados, they contain both types of fiber to help clean out the digestive system. Research shows that the health benefits of blueberries on the gut are enhanced when you pair them with probiotics. This is because blueberries help your body absorb two substances that are used as cellular energy when fiber is broken down in the intestines called butyric acid and propionic acid. Mixing blueberries with probiotics has been shown to reduce inflammation, inhibit the production of “bad” bacteria in the gut, enhance the protective mucosal intestinal layer, and increases the number of anti-inflammatory molecules found in the digestive system.

11. Walnuts

Walnuts are a tree nut that contains healthy fats to help you absorb nutrients. They’re also high in anti-inflammatory properties as well as vitamin E, which is needed for its antioxidant properties to heal and repair the gut. A one-ounce serving of walnuts contains 2 grams of fiber, six different vitamins and minerals, and over 4 grams of protein. They tend to be calorie dense, so keep your serving size down if you’re watching your calories. The good news is that they are very filling, so a little bit goes a long way. Add walnuts to your morning oatmeal along with some blueberries or eat them raw as a snack when you need an energy boost.

 12. Dates

Dates don’t look like your average fruit, but that doesn’t mean you shouldn’t give them a chance! Research shows that they improve gut health and reduce toxicity due to their soluble fiber and phytonutrient profile, which both have a prebiotic effect on the body. In other words, they “feed” the good bacteria in the gut. Dates can also act as a laxative, so if your Crohn’s disease has prevented you from going for a few days, it might be a good idea to eat a few dates. There are several types, but Medjool dates tend to be the most popular. They’re plump and delicious and usually have a pit inside of them that you’ll need to remove before eating. Try removing the put and adding a walnut to the middle of the date for a tasty natural snack in between meals.

 13. Oranges

An orange a day keeps the doctor away. Well, not exactly, but it’s a good place to start. One large orange contains about 18 percent of your daily recommended fiber intake, which is essential when it comes to restoring your digestive health because it restores the health of your gut bacteria. Your gut bacteria houses about 80 percent of your immune system. This means that when your gut is damaged, so is your immune system. Repairing the stomach is the first step in restoring your immune system and preventing it from attacking its own tissues and organs. Oranges are also high in vitamin C, which is a known immune system booster. Keep in mind that eating the whole fruit is better than drinking juice as you get the fiber from the orange.

 14. Beets

Beets are naturally detoxing. They pack quite a nutritional punch for not a lot of calories. A 3.5 ounce serving of cooked beets contains eight different vitamins and minerals, including 20 percent of your recommended daily intake of folate. Folate levels are often low in people with Crohn’s disease. It’s a B vitamin that is needed to help with cell repair, such as in the case of the reconstruction of the cells that line the protective intestinal layer of the gut wall that is often damaged during a Crohn’s flare. Beets also contain a pigment called betalain, which has antioxidant properties to reduce inflammation. Finally, it’s loaded with fiber to help keep digestive ailments in check. Try roasting some beets at home and adding them to salads. Some people even drink beet juice as it’s naturally sweet but remember that you’ll be missing out on the fiber unless you eat it whole.

 15. Asparagus

Asparagus is a prebiotic food, meaning that it fuels the good bacteria in your gut. This is beneficial because Crohn’s disease causes inflammation that attacks and tears down the good bacteria that you have. Replacing it with healthy food is the best way to overcome a flare. Try sauteed some asparagus to go alongside a fresh piece of wild-caught salmon for dinner. Or add some to an omelet in the morning along with a bowl of fresh fruit for a meal your gut will appreciate.

 16. Bananas

Bananas are a great food to eat anytime. They’re bland and easy to digest, so you can eat them during a flare without worrying about worsening your symptoms. They’re also soft and mushy, so your digestive system doesn’t have to work as hard to break it down. Finally, bananas are a prebiotic, which means that they provide fuel or an energy source to the good bacteria in your gut. Put some bananas in the freezer overnight and blend them in a high speed blender the next day for a dairy-free frozen dessert that tastes just as good as ice cream.

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