10 Tips for Going Vegan in “Veganuary”

What better time of year to make the switch to vegan than in January? That’s how the

Chocolate + Fresh Fruit = Easy, Impressive Vegan Desserts

Chocolate and certain fresh fruits are classic flavor pairings. And you won’t believe how easy the following desserts are to make. So next time you need a great dessert to impress company, choose from among these recipes.

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12 Foods That Are Very High in Omega-3

Omega-3 fatty acids have all sorts of benefits for your body and brain. Many mainstream health organizations recommend a minimum of 250-500 mg of omega-3 per day for healthy adults (1, 2, 3). You can get high amounts of omega-3 fats from fatty fish, algae and several high-fat plant foods. Here is a list of […] The post 12 Foods That Are Very High in Omega-3 appeared first on http://ift.tt/1aS7CX7

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12 Delicious Vegan Dips

When you need an appetizer in a hurry, nothing could be easier than making a tasty vegan dip to serve with breads, crackers, and raw vegetables. Often based on beans, veggies, tofu, herbs, and other healthy ingredients, these delicious dips are truly guilt-free. The one caveat, though, is that most of these require a food processor.

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Weekly Plant-Based Dinner Plan, Dec. 28, 2015 – Jan. 1, 2016

Christmas and Hanukkah 2015 are now over (unless you follow the 12 days rule) and most of us are officially full. So this is a good week to eat lighter, easier, and decidedly non-holiday type foods —that is, until Thursday’s New Year’s Eve celebration, followed by New Year’s Day brunches and other such gatherings. Ah, well, we’ll start fresh next week … Meanwhile, let’s start this post-holiday Monday with

Food of the Week: Quinoa

The history of quinoa is clearly rooted in South America, in the Andes region that is currently divided up between the countries of Argentina, Bolivia, Chile, Colombia, Ecuador, and Peru. Along with maize, quinoa was one of the two mainstay foods ...

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Recipe of the Week: Quinoa Power Breakfast

Quinoa adds a complete vegetable protein to this Healthiest Way of Eating breakfast. Enjoy! (Taken from page 885 of the 2nd Edition of the World's Healthiest Foods book. ...

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Best sources of Zinc

From a food standpoint, zinc may be a less familiar dietary mineral than iron or calcium or sodium, but it is no less important to our metabolism or our health. Like [magnesium:nutrient,75], zinc is used as a cofactor by a number of critical enzymes. ...

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Do you consider grains to be a priority food group for healthy eating?

No, we do not consider grains to be a priority food group. At the same time, however, we do not believe that grains are an automatically problematic food group. In fact, we believe that whole grains can be enjoyable to consume and can make ...

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The Latest News About Quinoa

Perhaps the most striking health benefit provided by quinoa is its overall nutrient richness. When the nutrient composition of this food is analyzed in depth, the results are unusual and striking. While quinoa can be eaten in the same way as a ...

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How does the selenium in tuna help lower the risk of mercury-related problems?

Researchers have recently discovered that tuna contains the mineral selenium in an unusual form called selenoneine. This form of selenium plays an important role in the health of the fish by serving as an antioxidant and protecting the fish's red ...

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How much of a problem is iron in a vegetarian diet?

Based on our review of the research, we do not believe that vegetarians typically have problems in getting the iron that they need. In large scale studies like the National Health and Nutrition Examination Survey (NHANES), over three-fourths of ...

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How does vitamin B6 help promote the health of our brain and nervous system?

Vitamin B6 is one of several B vitamins required for proper production of messaging molecules in our nervous system and brain (called neurotransmitters). Three key neurotransmitters - namely GABA, dopamine, and serotonin - all require vitamin B6 for ...

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What is the difference between food allergies and food intolerance?

Food allergies involve the immune system. Food allergies are defined as toxic clinical reactions to food or food additives that involve the immune system. The immune system is a complex system whose cells and molecules are found throughout your body ...

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What are the betalains found in beets?

Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support ...

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25 Interesting Pumpkin Recipes for Radiant Health

Since Halloween was celebrated recently, the images of beautifully carved huge pumpkins will be still fresh in our minds. It grows on creepers and comes various colors, shape and sizes. It is ideal as a health food because it is packed with nutrients and has less calories. It is rich in nutrients like Vitamin A, Vitamin E, carotene, dietary fiber and plenty of anti-oxidants. Pumpkin seeds are rich in proteins and various minerals. Pumpkin is very versatile and can be used in variety of dishes, so many that we have categorized them today. They can be used in a number of dessert recipes which sounds exciting because the sinful desserts suddenly have a healthier option. Although pumpkins are available all through the year, they are abundant during fall and you can try out these interesting recipes for good health.

Pumpkin Salads

Honey roasted pumpkin spinach and pine nut salad

A Mediterranean inspired dish, it has pumpkin wedges roasted along with honey. The salad has an overall sweet taste which is balanced with the spinach leaves and the sour lemon juice from the dressing. Roasted sesame seeds give nutty flavor which is further enhanced by pine nuts. The dish has good amount of protein due to the use of nuts. Besides the roasting of the pumpkin, this dish can be prepared in a short period of time and is very healthy as well.

Roasted Pumpkin, Fennel & Peach Salad

A simple but very tasty salad where the pumpkin is roasted along with the dressing to give it extra flavor. It is very healthy as it is teamed with fennel fronds, peach and lettuce. Toasted almonds give the essential crunch to the salad and the lettuce adds crispiness. The roasted pumpkin has a sweet earthy taste and the peaches have a sweet, slightly sour and tangy flavor. It makes for a very wholesome salad.

Roast Pumpkin Salad

The roast pumpkin salad does not require too much of prep and can be done without much effort. The roasting gives the pumpkin a nice earthy flavor and enhances its sweetness. This is balanced by using the fetta and acidity from balsamic vinegar used in the dressing. The roasted pine nuts add the protein to the dish as well as the crunchiness. This goes perfectly with the soft roasted pumpkin cubes. Freshly shredded mint leaves give the freshness that is so essential of a salad. Just pour the previously prepared dressing, just before presenting the salad.

Pumpkin Drinks

White Chocolate Pumpkin Nog

This Pumpkin recipe is a take on the classic egg nog recipe, which you should definitely give a try. It is very healthy because it makes use of vanilla soy milk and sugar free chocolate pudding mix, which makes it thick. The pumpkin gives it another level of sweetness and thickness. It is a no-cook recipe and there is no worry of having raw egg either. You will want to have this nog instead of the traditional one.

Pumpkin Spice Chai Tea Latte

Another take on the Pumpkin Latte with the twist of Pumpkin and Chai tea flavoring. It has lots of spices and this one is for all the tea lovers. A drink to be had during fall, you can adjust the amount of pumpkin puree in it depending on how much you like it. It is a refreshing beverage with nutmeg and pumpkin pie spice. Depending on how you like your chai tea, you can use whole milk or simply use whipped topping.

Pumpkin Spice Latte

It is surprising to find pumpkin in recipes of drinks or beverages, but they are pretty good to taste. Starbucks has this Latte on their menu, and this is the home-made, much healthier and low caloric version of it. The recipe calls for Almond milk and pumpkin puree as the main ingredients along with coffee of course. It is also quite cheap when made at home and you will definitely be away from the sugar syrup found in commercially available latte.

Savory Pumpkin Recipes

Smoked Pumpkin Chili

Using smoked paprika in this dish gives it a unique flavor and is nothing short of delicious. Prepared in vegetable broth with the option of replacing it with beer it will give result of different taste. A hearty pumpkin chili dish which will warm your body and soul. The pumpkin puree gives it a nice thick texture and makes it very heart. If you are unable to find smoked paprika, just add smoke flavor powder and you are good to go.

Pumpkin Salsa

Pumpkin is one versatile vegetable, it can be used in savory and sweet dishes and all turn out perfectly. This particular dish combines pumpkin with lot of jalapenos and the hot spicy salsa can be used as a perfect Mexican accompaniment to a variety of dishes. It goes well with pork and chicken, even leftover roast ones. The regular chips and tacos will definitely be perfect to be had with the pumpkin salsa. You can make it in larger batches and store in the refrigerator.

Baked Pumpkin Ravioli

A very interesting baked dish using pasta and pumpkin which makes it very healthy as well. This one has lot of proteins and is low in calories as well. You need not actually make the pasta for this recipe, instead use wonton wraps. Ricotta cheese gives the protein content of the recipe and the pumpkin puree is the other main ingredient of the filling. Depending on how you like the texture you can get pasta like ravioli or wonton like crunchy ravioli.

Pumpkin Smoothie

Creamy Pumpkin Cranberry Smoothie

This smoothie combines all the produce grown during fall. Since it has all fresh produce, the smoothie is flavorful, tasty and healthy. Just fix up this pumpkin smoothie in 5 minutes and use non-daily milk, like almond milk. The nuts in the smoothie contribute to the protein content, the cranberries, apples, oranges and pumpkin are source of vitamins. Coconut cream will provide the very essential MUFA. You can always experiment with the ingredients of the smoothie.

Creamy Pumpkin Pie Smoothie

There are many recipes available for pumpkin pie smoothies on the internet, this one seems like a treat you can give yourself. It is a very thick smoothie which is quite filling as well. This pumpkin pie recipe inspired smoothie has rolled oats as well as chia seeds. The recipe uses almond milk and hence is dairy free. For further indulgence it can be topped up with whipped coconut cream, which is a healthier option than milk cream.

Chocolate Swirl Pumpkin Spiced Smoothie

Photo: Fuss Free Cooking

If you are tired of adding bananas to your smoothie recipes, it is time to change. Introduce pumpkin puree to the smoothie can feel the change. The base of a good smoothie is a good pumpkin puree. Cinnamon and nutmeg are spices which go very well with pumpkin flavor in beverages as well as smoothies. The chocolate twist in this smoothie is addition of cocoa powder in the puree itself. This makes it a healthier option as compared to chocolate milkshake.

Pumpkin Soups

Moroccan Pumpkin Soup

The humble pumpkin soup has been modified with French influence to make it part of the Moroccan meal. It is very low in calories and is prepared by boiling the pumpkin in vegetable broth till it becomes soft and tender. The light spices give it a pleasant taste and you can use chicken broth as well. If you prefer to make it Vegan, you can use almond milk in it. The Ras el Hanout is a spice which makes it Moroccan.

Pumpkin and Carrot Soup with Crispy Pancetta and Fried Sage

Nothing can warm you on cold winter day like a bowl of warm soup. This pumpkin soup recipe has added carrot for its sweetness and the right amount of spice to complement it. Roasting the pumpkin ensures that the soup has an earthy flavor and when pureed, it gives a smooth and velvety texture. To finish off, the fried sage and pancetta as topping is perfect way to complete the soup recipe. The soup is a rich source of carotenes, xanthins and lutein.

Creamy Roasted Pumpkin Soup

Photo: Cookie and Kate

This is quite close to the traditional Pumpkin soup recipe by roasting the pumpkin to a smooth puree. The creaminess is lent by using coconut milk, which is rich in MUFAs. You can add milk cream, but that will increase the calorie count and also is not a vegan option. This recipe can be tried out by Vegans as well. This pumpkin recipe is very easy and straight-forward, which can be made in advance as well. You can top it up with roasted pumpkin seeds which add to the protein content of the soup.

Pumpkin Breads

Chocolate Chip Pumpkin Bread

A Paleo recipe for bread using coconut flour and dates for sweetening the bread. This is a no sugar bread so it is excellent for someone who is watching their weight as well. Another perfect fall recipe, with this quick recipe for pumpkin bread you cannot go wrong. You can completely skip the chocolate chips and still get the perfect pumpkin bread. It tastes good for breakfast as it does hot out of the oven. This take a little longer to bake than your standard bread would possibly due to the pumpkin puree.

Pumpkin Cranberry Bread-sticks

Photo: Recipe Girl

The combination of Pumpkin and Cranberry goes really well together, so after a smoothie we also have a recipe for bread with it. The bread-sticks turn out crispy on the outside while being soft and a little chewy inside. Perfect to have during Thanksgiving. There is kosher salt sprinkled on it just before baking and the cranberry bits look like inviting jewel bits. The sweetness derived from the pumpkin puree is mild in flavor. You can combine these with soups, salad or any other savory dish.

Pumpkin Bread with Walnuts

A Pumpkin bread recipe you cannot go wrong with. This one here has the goodness of walnuts added to it, you can change it to other nuts of your choice. One of the best foods to be had around fall, you can easily make this a staple during this time of the year. The batter itself is very tempting with a velvety texture with the pumpkin being the main highlight of the dish. You can also choose to simply put some butter on the warm bread and enjoy it.

Pumpkin Desserts

Pumpkin-Ginger Waffles

The aroma of warm waffles can be quite a temptation. Imagine adding the goodness of pumpkin to these waffles. The sweetness of pumpkin imparts a unique flavor which is complemented by spiciness of ginger. This is one pumpkin recipe which can be tried out for breakfast or desserts and is very healthy. In no time it can become one of the family favorites.

Pumpkin Cheesecake Mousse

Photo: Dashing Dish

The name is misleading because you will wonder how can a cheesecake be healthy? It is loaded with cream cheese, this one is not. Cottage cheese is used to make this light, fluffy and equally yummy cheesecake which is rich in protein. Pumpkin puree increases its vitamin content as well. It is one of the quickest desserts you can prepare and so healthy. Small portion size will ensure you do not over indulge even if you want to. Using stevia in the dish further cuts down the caloric content of the dish

Pumpkin Pie Pudding

Another yummy dessert using pumpkin as the base is this pumpkin pie pudding recipe. It has only 50% of the calories from a similar pudding recipe and most of the sweetness is contributed by the pumpkin puree. With only 168 calories per serving it is sure a delightful dessert. This pumpkin pie pudding is gluten free and has low fat milk in it which contributes less calories from fats. It is easy to prepare and definitely easy to devour.

Pumpkin Cheesecake

Photo: Unconventional Baker

One look at the pictures of this pumpkin cheesecake and you will drool. You can prepare this cheesecake in two ways. You will find that this recipe is vegan, paleo and gluten-free. It is pumpkin at heart and completely divine to taste. A cheesecake so good to taste but very healthy as well. You can get the nuttiness of the no bake recipe or get the beautiful golden color of the baked crust of the pumpkin cheesecake.

Other Pumpkin Recipes

Pumpkin Sage Cream Sauce

A pasta sauce made with pumpkin as the base sounds very interesting. It is creamy in texture and has sage to perfectly complement the pumpkin puree. The recipe calls for using heavy cream but you can always substitute it with a lighter cream. It works well with any type of pasta recipe and will soon become a favorite.

Pumpkin Pie Protein Bars

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Photo: Nutritionist In The Kitch

Just a look at these Pumpkin Pie Protein bars is enough to make you want to have them. Energy dense and rich in proteins, they do not contain any added sugar. These protein bars can be made quickly and are very easy to make. Since you are making them at home, you will ensure that there is no added sugar or glucose or any other additives you might want to steer clear of. Besides pumpkin puree it has pumpkin seeds, coconut, dates and cashew nuts which all add to the protein content of the bars.

Pumpkin Almond Butter

Almond butter with pumpkin flavor, the perfect way to spruce up your crackers or cookies during fall. You can team it with oatmeal or even toast and it tastes heavenly. To make this butter even more healthy, there are chia seeds added in it. They also provide a unique texture to the butter spread. The butter is sweetened using stevia and maple syrup or entirely using maple syrup. You can use it as a dip along with fruits, pancakes and waffles to make your breakfast a little more exciting.

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10 Low-and No-Sugar Vegan Holiday Desserts

Christmas cookies, cakes, and pies are hard to resist — even the vegan versions, which can be as sugary as their non-vegan counterparts. What about those who can’t — or won’t — indulge in sugar-filled treats? If that applies to you or any of your guests, you can still indulge in these seasonal, flavorful, and beautiful treats.

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How Much Omega-3 Should You Take Per Day?

Omega-3 fatty acids have many health benefits. The best way to get them is by eating fatty fish at least twice a week. If you don’t eat fatty fish very often, you should consider taking a supplement. However, it’s important to make sure your supplement contains enough EPA and DHA. EPA and DHA are the […] The post How Much Omega-3 Should You Take Per Day? appeared first on http://ift.tt/1aS7CX7

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Peanut Rice and Tofu

Combining brown rice, tofu, and peanuts in a simple main dish stir-fry, this is sure to become a mainstay in your repertoire if you enjoy these ingredients. Having the rice cooked ahead of time makes this a breeze. Photos by Evan Atlas.

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Top 9 Yoga Poses To Deal With Anxiety

Stress and anxiety are common emotions that plague some people more than others, and circumstances, health, our environment and personal mental state can accelerate it. There are a number of ways to deal with anxiety, from exercise and meditation to eating habits and counselling. One of the best ways to deal with and stay on top of stress is through yoga, an ancient exercise that connects the body and mind. The physical asanas (postures) of yoga, mixed with breathing techniques and meditation, can calm the mind, bring perspective and help you deal with anxietal issues for mental clarity and inner peace.

Yoga For Anxiety

Yoga has many benefits beyond lowering stress levels and grounding you. It can be a great exercise for weight loss, as well as improving circulation, increasing flexibility and boosting respiratory function. When it comes to stress reduction, not all yoga poses are created equal. Some asanas and sequences are better for weight loss, others work well for strength and some focus on calming the mind, promoting relaxation and reducing anxiety. By following a yoga sequence specifically designed for tension relief and restfulness, people can significantly reduce stress levels and, over time, control their stress response in a more permanent way.

Worry, stress and anxiety don’t just affect our mental state – there is a physical response within our bodies that can cause physical health problems. Our response to a stressful situation or state-of-mind comes from an automatic “fight or flight” instinctual trigger, which releases a surge of adrenaline. This protected our ancestors from life-threatening danger, and remains a common reaction of chronic worriers. When the body issues this response, stress hormones such as cortisol are released by the sympathetic nervous system, which would be used as fuel in an actual fight or flight scenario. The hormones boost blood sugar levels and blood fats.

Short-term physical effects of stress can include difficulty swallowing, dizziness, dry mouth, nausea, fatigue, an increased heart rate, headaches, muscle aches and tension, lack of concentration, shortness of breath, sweating and hot flushes, trembling, nervous energy and insomnia. However, when these hormones and reactions continue to occur on a repeat basis, more long-term health problems can arise. These include a weakening of the immune system, digestive problems, short-term memory loss, premature coronary artery disease, and potentially even heart attacks. If ongoing anxiety is left untreated, it can lead to depression and suicidal feelings.

Yoga can be used as an effective tool to reduce and control stress through physical movement, breathing and meditation. Introducing a daily practice into your routine can help regulate your breath, relax your body, release muscle tension and circulate blood, oxygen and nutrients around the body, creating an overall sense of wellbeing.

Breathing Techniques

Breathing is one of the foundations of yoga, and along with Ujjayi, the technique that is used during a sequence of asanas in a yoga practice, there are a number of specific breathing (pranayama) exercises that can help calm the mind and minimize anxiety. By slowing the breath, you can slow down your heart rate and draw focus away from racing thoughts in the mind.

Learn these three yogic breathing exercises so that you can come back to them when you are feeling stressed or anxious.

Morning Practice (Surya Namaskar)

If anxiety or stress plagues your life on a regular basis, a short morning yoga practice can be a great way to start the day. All you need is 15 to 20 minutes, beginning with some meditative breathing for a couple of minutes followed by the joint release series and some sun salutations. The number of sun salutations you choose to do will depend on the amount of time you have and how much energy you have. You could do two, or you could do 10. A morning practice will revive and energize your body, clear your mind and start your day with positive energy.

Try This Sequence Of Yoga Poses To Calm Anxiety

Certain yoga poses can induce different calming reactions in stressful situations. For example, seated poses, such as child’s pose and extended puppy pose, can help the mind reach a meditative state, while strong, heart opening poses like bow, triangle and pigeon can energize the body and make you feel more empowered about a situation. You can continue on with these poses after your sun salutations in the morning, or following a stressful day.

Bound Angle (Baddha Konasana)

This pose can be performed in three different ways – each of which will slightly change its benefits. For anxiety, one of the best options is reclined bound angle, where you are lying on your back with a block or blanket underneath your spine to open your chest. It is a restorative pose that rebalances the body and mind from the heart, which can help relieve feelings of anxiety.

Start sitting up straight with your legs out in front of you, in staff pose. Fold your knees out to open your hips and place the soles of your feet together, bringing them as close to your groin as you can. Your legs should make a diamond shape. Take note of your back again and make sure it is nice and straight, not rounded. You can close your eyes and take long, slow yogic breaths in through the nose and out through the nose. From here, you can lean forward, and if you’re able to reach the ground beyond your feet, you can rest in that position, stretching out your back and hips.

For reclined bound angle pose, or goddess pose, start by lying on your back with your knees bent. Slowly release your knees apart to the ground without straining the insides of your thighs or groin. Place the soles of your feet together, like you did in seated bound angle, and rest your hands either behind your head or out to the sides of your body, palms facing up. You can add a bolster or blanket underneath your spine to open your chest here. Relax in the pose and concentrate on long Ujjayi breaths.

Never force your knees to make them reach closer to the ground. It is important to let them fall gently to where they can naturally reach, and allow gravity to take care of the stretch for you.

Cat-Cow (Marjaryasana-Bitilasana)

This combination of two poses releases tension in the back, neck and pelvis and is quite meditative and relaxing as a short flow in a yoga sequence.

Start in tabletop position, with your hands and knees on the ground. Make sure your knees are directly below your hips and your wrists are directly in line with your elbows and shoulders, knees hip distance apart. As you inhale, arch your back and reach your tailbone and head towards the sky, and as you exhale, round your back so that your spine is curved towards the ceiling, dropping your head and tailbone towards the ground. Continue at your own pace with your breath for as many rounds as your body feels it needs. This could be anywhere between five and 20.

Child (Balasana)

This restful pose will ease the mind and evoke a feeling of relaxation. It is a soothing posture that gently stretches the back while calming stress and anxiety.

Start by kneeling on the floor with your knees hip distance apart from each other. The tops of your feet should be touching the floor, rather than the toes or balls of your feet. Take a long inhale and then, as you exhale, slowly lay your torso down on top of your thighs, stretching your arms out in front of you. Place the palms of your hands down and relax, allowing your hips and buttocks to rest as close to your feet and the ground as possible. Your forehead should be touching the ground and you can close your eyes for a few breaths, enjoying the calming pose.

Extended Puppy (Uttana Shishosana)

This back bend pose is a cross between child’s pose and downward facing dog, and it is quite therapeutic in its ability to calm the mind and stretch the body.

Start on your hands and knees with your shoulders above your wrists and hips above your knees then walk your hands forward, keeping your tailbone towards the ceiling, until you feel a stretch along your back. Keep your elbows just off the ground so that your arms remain active. There should be a slight curve in your lower back and you should feel a nice stretch along your spine and the front of your torso. Take some long breaths in the pose and imagine the oxygen moving all the way along your spine and torso into your lower abdomen on each inhale.

Bow (Dhanurasana)

This incredibly empowering pose strengthens the back and opens the chest. It will improve your posture over time, which, in turn, can improve self-esteem and breathing.

Start this pose by lying flat on your belly with your arms alongside your torso. Exhale all the breath out of your lungs that you can and bend your knees, reaching your heels towards your back. Take hold of your ankles and keep your knees hip distance apart (don’t let them drift outwards). As you inhale, lift your heels up towards the ceiling and your thighs away from the mat, which will pull up your chest and torso. You will feel tension in your back muscles and it can be quite a difficult pose if your back is weak or your thighs, pelvis and torso are tight. Once you are in the pose, remember to keep breathing (don’t hold your breath) and continue trying to lift more of your torso and thighs off the mat. Make sure your shoulders are away from your ears and pushed back slightly so that your chest is open. Keep your gaze towards the front so you don’t strain your neck. When you’re ready to release the pose, do so on an exhale and rest your forehead on your hands. After a few breaths, slide back into child’s pose to release and stretch your back.

Triangle (Trikonasana)

Not only does this pose decrease stress and ease anxiety, but it also stimulates the organs and improves metabolism and digestion, as well as stretching the spine, chest, shoulders, groin and hips. It also allows you to see the world from a different perspective – similar to inversions, where you stand upside down or on your head.

Stand with your legs wide (in a triangle shape) and point the toes of your front foot forward, with your back foot on a slight angle towards the outside of the mat. Line your front heel up with the middle of your back foot and make sure your hips and shoulders are directly above your legs, not twisting towards the front. Keep your legs straight and inhale, then, on the exhale, hinge your torso and upper body sideways towards the front of your mat. Keeping your torso stretched, bend your front arm towards your front foot and your back arm towards the ceiling. Keep your body in a straight line, as if you are squeezed in a gap between two walls. That means keeping your chest open and not allowing your body to tip forward. Only move your hand down as far as it can comfortably go without bending your knee or tipping your body. Rest your hand on your leg or in front of your ankle, if it will reach that far. Take a few breaths in this pose and then when you are ready to come back to a standing position, make sure your core is tight, which will protect your back, and lift up on an inhale. Turn your feet and repeat on the other side.

One-Legged Pigeon (Eka Pada Rajakapotasana)

This pose is perhaps the best thigh stretch and hip opening pose you will find. It melts away tension and anxiety, relieves sciatica and stimulates the abdominal organs, while improving muscle flexibility around the entire hip area.

There are a few variations of pigeon, depending on your experience and flexibility. It is a very strong pose that stretches an extremely large muscle in your body, so you need to make sure you’re properly warmed up before moving into the posture, to avoid straining any muscles. If you are a beginner, have some folded blankets or cushions handy and start in downward facing dog. Gently bring one leg forward in between your hands, and set the outside of your leg down on the mat, with your lower leg crossing in front of your groin and opposite hip. Again, depending on your own flexibility, your leg might be on a bit of an angle back towards your groin. Never pick your leg up and force it to create more of an angle. As you exhale, start to move your other foot backwards, getting your groin and pelvis as close to the mat as possible. This is where you can add a blanket or cushion under your buttocks once you feel enough of a stretch. Take long breaths and imagine the air reaching your gluteus muscles on every inhale.

If you feel comfortable, you can lean your torso over your front leg and place your forearms on the ground. If you still feel as though you can stretch even deeper into the pose, you can lay your arms out in front of you and rest your forehead on the mat in front of your leg. Take some long breaths in this pose and try to relax into it.

Slowly sit back up to your original position, and, only if you are comfortable in the pose, without the need for props such as blankets or cushions, you can try the next variation. Bend your back knee so that your foot is pointed upwards and twist your body from the torso, taking hold of your lifted ankle with the opposite hand. You should feel a stretch along the side of your body and down your quadriceps as well as your chest.

Boat (Navasana)

This is very much a core and back strengthening pose that also focuses on balance. It relieves anxiety as part of this overall stress-relieving sequence, by adding strength, focus and balance to your practice.

Start by sitting up straight on your mat with your legs out in front of you (staff pose), and then bend your knees and place your hands in the creases underneath. Tilt back slightly on your tailbone and slowly lift one leg and then the other so that they are pointed out in front of you. Make sure your back is straight and you are not hunched over. Think about opening your chest, shoulders back and down. When you feel balanced you can release your hands and shoot them out next to your legs. You should feel this posture all along your core. Don’t forget to breathe in boat pose! If you feel strong and balanced, you can straighten your legs so that your body is making a ‘V’ shape. Try to stay in this pose for a minute and you can repeat it as many times as you’d like.

Bridge (Setu Bandha Sarvangasana)

This gentle restorative pose is both a back bend and heart opener, and is also considered a minor inversion. This mix of opening the chest and heart cavity as well as changing the direction of blood flow calms anxiety and releases any stored emotions.

Lie on the floor with your knees bent and feet planted on the mat. Make sure your fingertips can brush your heels and your legs are hip distance apart. As you exhale, press your feet into the ground and slowly lift your tailbone, lower back, middle back and upper back towards the ceiling. Tuck your shoulders towards each other underneath your back and clasp your hands together below your buttocks. You should feel open across the chest and strong in the back. Take long, slow breaths in this pose and watch your belly expanding with each inhale and contracting with each exhale.

Restorative Poses

By this stage you will have already started a restorative sequence with bridge pose. But it is important to continue slowing the body back down and grounding after any yoga practice. A good pose to follow bridge with is a shoulder stand, which is an inversion suitable for beginners.

Start by lying on your mat with your knees bent and feet planted on the mat as close to your sitting bones as possible; arms alongside your torso. As you exhale, press your arms into the mat and push your feet upwards, drawing your thighs towards your mid-section. Lift your tailbone, lower back and middle back up off the mat and support your lower back with your hands, elbows planted on the mat. Try to keep your legs as straight as possible towards the ceiling and take some long breaths in this position. When you are ready to come back down, do so slowly, vertebrae by vertebrae touching the mat, rather than rolling back down.

Once you’re lying back down on the mat, you can move into a universal spinal twist. For this relaxing pose that stretches the spine, lift one knee up and relax it over the other leg towards the ground. Open your arms straight out in each direction, palms facing down and turn your gaze in the opposite direction of your bent knee. Relax in this pose for a few breaths and then slowly lay flat again and change legs.

Lastly, relax in corpse pose, which is a meditative position that unwinds the whole body and the mind. Simply lay flat on your back and let your feet flop to either side and arms rest away from your body, palms facing up. Close your eyes and take long, slow yogic breaths in through your nose and out through your nose. You can play some relaxing music or guided meditation during your relaxation in corpse pose, which can also help ease anxiety and give you some tools to use when you find yourself in a stressful situation.

If you suffer from anxiety or depression, you should seek help from a professional. Yoga and meditation are fantastic tools to introduce into your everyday life for overall wellness, both in the body and the mind. It can help you deal with mild stress and anxiety, as well as complement professional counselling or treatment for severe anxiety or depression.

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Weekly Plant-Based Dinner Plan, December 21 – 25, 2015

With Christmas coming up on Friday, let’s do something a little different this week with our meal plans, as we did on Thanksgiving week. Instead of our usual weekday meals, we present five VegKitchen reader favorites. Let’s start with

Easy Brown Rice with Mushrooms

Vegetable broth, garlic, mushrooms, and a bit of scallion make this brown rice side dish a treat in its own right, and not just a bed of grain for other dishes. This serves 6 as a side dish.

Salt: Good or Bad?

Health organizations have been warning us about the dangers of salt for a long time. That’s because high salt intake has been claimed to cause a number of health problems, including high blood pressure and heart disease. However, decades of research have failed to provide convincing evidence to support this (1). What’s more, many studies […] The post Salt: Good or Bad? appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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From the kitchen: Holiday Turkey Menu

Roast Turkey with Wild Rice Stuffing, Marinated Beets, Sauteed Greens, Healthy Mashed Sweet Potatoes, Fruit and Cheese Salad with Goat Cheese, Cranberry Chutney and Apple Tart. Holidays are the hardest time to stay on track with healthy ...

from The World's Healthiest Foods http://ift.tt/1O1akBT

Should I restrict my intake of naturally occurring sugars (like the sugar in fruits), or is it only added sugars that can cause problems?

Most public health organizations make a clear distinction between added sugars (for example, high fructose corn syrup) and naturally occurring food sugars (like the fructose found in fruit). At WHFoods, we rely on the Dietary References Intakes ...

from The World's Healthiest Foods http://ift.tt/1Ncquas

Is cod a good choice for cardiovascular health?

Fish, particularly cold water fish like cod, have been shown to be very beneficial for people with atherosclerosis and diabetic heart disease. Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack ...

from The World's Healthiest Foods http://ift.tt/1O1akBR

Is eggplant a good source of antioxidants?

Researchers at the US Agricultural Service in Beltsville, Maryland, have found that eggplants are rich sources of phenolic compounds that function as antioxidants. Plants form such compounds to protect themselves against oxidative stress from ...

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If I am mostly eating plant foods do I still have to worry about food quality?

The very short answer to this question is a resounding "yes!" In fact, if we were somehow forced to choose between a very low quality vegetarian diet and a very high quality non-vegetarian diet, we would pick the high quality non-vegetarian diet ...

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How is phosphorus involved in cellular structure and function?

Biologists who study the nature of living things typically regard the cell as the smallest functional unit of life. From single cell bacteria up through the tens of trillions of cells that make up our bodies, the structures of a cell are fairly ...

from The World's Healthiest Foods http://ift.tt/1NF28Uj

Can you tell us more about the phytonutrients found in onions?

The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small ...

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10 Benefits Of Chocolate For Astounding Health

With the holidays right around the corner, I thought I’d take the opportunity to highlight a decadent food that, for many of my clients, is as much a source of pleasure as it is a source guilt. 

Well, guilt no more! Luckily this tasty treat has, as of late, benefited from a rise in popularity. An that holds true for media and the research community alike. The heart-healthy, brain-boosting, cold-fighting chocolate-related research findings sure help fuel the frenzy. 

But the question remains; does this yummy treat live up to all the hype?

The short answer is: it depends. Notedly, on the touted benefit as well as on the type of chocolate.

Read further to get the whole story!

Good Chocolate vs. Bad Chocolate

Wondering what’s so good about chocolate? Besides its delicious taste, chocolate is rich in two other compounds; flavonoids and theobromine. These compounds are the ones believed to give chocolate its healthful edge.

The catch? Not all chocolate is made equal! Cacao, the main ingredient found in chocolate, is, on its own, bitter, chalky and definitely not everyone’s cup of tea! This is why the likes of milk, sugar and butter are frequently added to the mix. Arguably, these additions counterbalance some of the potential positive health effects.

Most research looking into chocolate’s benefits is performed using high cocoa flavanol doses. For this reason, to increase your chances of getting similar benefits as those described below, it’s best to stick to the high-quality stuff. By that, I mean chocolate with at least 70% cacao. The higher the cacao content, the more likely you are to reap some of the benefits by eating just a small amount.

Curious to know which benefits I’m referring to? Here they are:

1. Lowers Your Risk Of Stroke

Apparently, chocolate can decrease risk of stroke by up to a third! Is that so? Let’s take a moment to dissect this claim! This popular affirmation originates from a study that followed around a little more than 37 000 Swedish men during a period of approximately 10 years. They found that those who consumed the most chocolate had a 14% lower risk of stroke.

But don’t get fooled into thinking that this means that eating chocolate leads to a lower risk of stroke. This type of study only shows that two things are related, not that one causes the other.

For instance, in this study, those who consumed the most chocolate also tended to be slightly leaner and eat more fruits and vegetables than those who ate less of the sweet treat. So is it the higher chocolate dose or the participant’s general health-promoting behaviours that drove the association? With this type of study, your guess is as good as mine!

The Verdict: Enjoying some high-quality dark chocolate, in moderate amounts, in combination with an array of other health-promoting behaviours may decrease your risk of stroke. As for chocolate by itself? Stronger research is needed to actually back up this claim.

2. A Healthier Heart

Chocolate sure is a popular remedy for the mending of a broken heart. That’s, however, not what I’m referring to. Over the past years, more and more research has emerged touting the benefits of the flavonoids found in chocolate (chocolate flavanols to be precise) on measures associated with heart health such as blood pressure and cholesterol levels.

For instance, a fairly recent review of placebo-controlled randomized trials (a.k.a. the strongest level of research currently identified) pooled results from 42 short to long-term trials comprising over 1297 participants. The researchers were able to link chronic (but not acute) chocolate consumption to lower blood pressure. What’s more, marginal positive effects on cholesterol were also reported. 

But before you go out to binge on a full-fledged chocolate fondue meal, it might be worth noting that the effects are minor. Researchers are talking about a ± 4mmHg decrease in blood pressure and a ± 0.2mmol/L reduction in cholesterol. None the less, these changes may predict a significantly lower 10-year risk of heart disease. 

The Verdict: Dark chocolate seems to exert positive, yet arguably small effects on heart health. To get the most bang for your buck, opt for chocolate with a cacao content of 70% or more.

3. Weight Loss

Can chocolate really help you fight the flab? As surprising as this sounds, it actually might, as long as it’s dark!

Here’s some proof. A study dating back from 2011 published in the journal Nutrition and Diabetes gave 16 young healthy normal-weight men 100g of either milk or dark chocolate 2 hours before being served an all-you-can-eat-style lunch. In the 2 hours preceding lunch, participants reported feeling more satiated, less hungry after eating the dark versus the milk chocolate. Their desire to eat something sweet, fatty or savory was also reported as weaker. What’s more, when meal time came around, the dark-chocolate group ended up consuming 8% less calories than their counterparts. 

Perhaps even more interestingly, just the act of smelling chocolate may have equivalent effects! This clever study found that satiation levels increased equally after eating 30g of dark melted chocolate or after simply smelling it. What’s more, appetite scores decreased similarly after smelling the chocolate or eating it. Apparently, the act of smelling the chocolate is sufficient to activate ghrelin, one of the appetite-regulating hormones. 

The Verdict: No need to feel guilty about indulging in dark chocolate from time to time. And, if you’re feeling particularly experimental, make sure to give the “whiff test” a try!

4. Reduces Stress

Most of us are acutely aware of the tendency to crave sweets (including chocolate) when stressed. But did you know that the relationship can work both ways?

A study conducted in Switzerland (out of all places) and published in the Journal of Proteome Research found that chocolate can help keep you calm and collected. The Swiss researchers fed 30 healthy adults, some of which were highly anxious, 40g of dark chocolate everyday for a two-week period. They then took a look at the effect this had on the participants’ stress-response. Firstly, researchers first observed that participants with higher anxiety traits showed a distinctly different metabolism (i.e. different hormone levels and gut bacteria) than their less-anxious counterparts.

Even more interestingly, following the 14-day chocolate supplementation period, the stress parameters observed in the highly-anxious participants became comparable to those of the low-stress subjects. Talk about an effective stress-buster!

The Verdict: Next time you’re feeling stressed, try melting a square or two of dark chocolate into your mouth. Bonus points for doing it in a calming environment. Repeat as needed.

5. Gifts A Smooth Pregnancy And Gives Birth To Happy Babies

Here’s some food for thought.

A fairly recent study published in the journal Epidemiology observed that out of 1681 pregnant women, those who consumed 5 or more servings of chocolate per week throughout their pregnancies had lower chances of developing preeclampsia (a pregnancy complication characterized by high blood pressure, sometimes accompanied by fluid retention and loss of protein in the urine). 

A separate study observed mothers-to-be who ate chocolate during their pregnancy to feel less stressed and more likely to report having a happy baby than those who didn’t eat any chocolate. 

Before you bring a box of (dark) chocolate truffles to your next prenatal class, keep in mind the following caveat; these type of studies, just like the one described in the “stroke” section above, are purely observational. This means they cannot show for sure that the chocolate is the cause of the reduced stress. Nor that chocolate actually causes babies to be happier. That being said, a little dark chocolate is very unlikely to hurt!

The Verdict: Did the chocolate decrease the mothers’ stress levels or were the less-stressed mothers more likely to indulge in chocolate? There’s no sure way to tell. But, despite the lack of scientific strength, if you personally feel less stressed after eating a square of chocolate, simply indulge in some. Like the saying goes…happy mommy, happy baby!

6. Beautiful Sun-Proof Skin

Can eating chocolate actually gift you with beautiful skin that’s less prone to burning when faced with UV radiation? According to German researchers, the answer is yes and chocolate’s high flavonoid content may be to thank.

Said German researchers recruited 24 women between the ages of 18 and 65 and had them consume either a high flavanol (326mg/d) or low flavonol (27mg/d) cocoa drink for 12 weeks.

Following the supplementation period, they observed an increased blood flow to the skin, increased skin thickness and hydration as well as a slower development of reddening when exposed to sun-like UV radiation for the high-flavanol cocoa drinkers. Subjects who consumed the low-flavanol chocolate did not benefit from the same protection. 

The Verdict:e: Chocolate flavonoids may help protect skin from UV radiations to a certain extent. But that’s not to say that relying on it alone will be enough to prevent you from acquiring the not-so-flattering boiled lobster look!

7. Higher Intelligence

Chocolate flavonoids are, believe it or not, also touted to boost your brain power.

A study published in the Journal of Nutrition reported that, out of 2031 elderly participants, those who regularly consumed chocolate, wine or tea had significantly better mean test scores and lower prevalence of low cognitive performance than those who did not. Interestingly, participants who consumed all 3 had the best test scores and the lowest risk of poor test performance. 

That’s potentially because flavonoids, such as those found in chocolate, tea and red wine, can stimulate blood flow to the brain. In the case of chocolate, this effect has been shown in the brains of both young and old participants. 

As further proof, a daily dosage of 1200mg chocolate flavanols was recently shown to result in improvements in brain function in participants over the age of 70. The question remains, can a lower dose of your favorite chocolate treat also help turbocharge your brain?

The Verdict:e: Although they might not turn you into Einstein, it appears cacao flavanols exert at least some positive effects on the way your brain works. Just keep in mind that, as is the case wine and tea, it’s best to keep your consumption within moderate levels to ensure the “pros” continue to outweigh the “cons”. Make sure to check out this post for other memory-boosting foods.

8. Cold Relief

What if a cup of hot coco could help keep colds at bay?

A recent vaccine study published in the Journal of the Science of Food and Agriculture seemingly indicated just that. Researchers vaccinated two participant groups against the H1N1 influenza virus. The first group ingested cocoa extracts during the 3 weeks leading up to the vaccination, the second didn’t. The researchers then measured natural killer cell activity (a.k.a the activity of the cells fighting off the vaccine-provided “invaders”) and found it to be significantly higher in the chocolate flavanol consumers. 

What’s more, several other studies report that theobromine (the primary alkaloid found in chocolate) as able to quiet coughs in both animal and human models. Of course, chocolate is not the only polyphenol-containing food that can help fight viruses. But it arguably is one of the tastiest! 

The Verdict:e: A little chocolate may go a long way in keeping you healthy during the coldest and darkest period of the year.

9. Makes You Happy

Here’s some scientifically-backed proof to something most of us have intuitively known for a long time already; chocolate can boost your mood!

Researchers gave a group of participants a dark chocolate drink mix containing either 500mg or 250mg of cocoa polyphenols or one containing no polyphenols at all. They then proceeded to test participants mood, memory and attention both immediately after the first dose as well as after 30 days of consuming the chocolate beverage.

The results? After 30 days, the high cocoa flavonol dose was able to positively influence measures of mood such as calmness and contentedness. 

A plausible explanation for this effect is chocolate’s potential to release “happiness-regulating neurotransmitters” such as serotonin and dopamine. 

The Verdict:e: A little chocolate everyday may help keep sour moods at bay!

10. Acts Like A Prebiotic

What’s a prebiotic? It’s simply a term that refers to anything that can promote the growth or activity of microorganisms in your gut. You can think of prebiotics as the “food” on which probiotics feed. And if you’re familiar with the varied health benefits of probiotics, you definitely understand why prebiotics are important.

The good news? Cocoa flavanols can act as prebiotics. More precisely, a 4-week long intake of ± 500mg of cocoa flavonols per day was able to significantly increase bifidocateria and lactobacilli (a.k.a. beneficial bacteria) levels while decreasing clostridia counts (a.k.a. the harmful kind) in healthy humans when compared to a placebo.

A second important observation highlighted by the research authors is that the seemingly bidirectional nature of the interaction between the cocoa polyphenols and the gut microbes. In other words, chocolate helps provide food for the beneficial gut bacteria to feed on whereas the bacteria help increase the absorption of the chocolate polyphenols. Talk about a win-win partnership! 

The Verdict:e: A little dark chocolate can help keep your gut bacteria happy, which, in turn, possibly leads to an array of health benefits!

The Final Verdict

As you can see, most of the the benefits attributed to chocolate have sound scientific proof backing them up. On the other hand, this proof comes with some drawbacks.

The biggest of which is that to achieve some of the benefits described above, unrealistically high amounts of chocolate must be consumed each day. A second is that, in order to produce the tasty treat, cocoa has to be mixed with varying amounts of sugar and fat.

One way to swerve around these drawbacks is to opt for a dark (a.k.a. > 70% cocoa) chocolate. This will help you get the most cacao flavanols for the least amount of added sugar and fat. As for the daily dosage, keep it moderate. Although the lower flavanol dosage might not produce all of the interesting benefits listed above, it will, at the very least, bring some joy to your taste buds!

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