Heartburn Relief: 13 Home Remedies To Fight Painful Acid Reflux

Imagine this scenario – you’re at a nice Italian restaurant and you just finish swallowing your last bite of fried, saucy, delicious food. As you read over the dessert menu (oh, man, does that tiramisu sound good), you’re hit with a horrible burning sensation. It feels like a ball of fire is traveling up your chest and into your throat. From there, the night is ruined. Does that sound familiar?

If you answered yes, then you know what it’s like to suffer from heartburn. Heartburn is so painful that in some severe cases, people have actually mistaken the feeling for a heart attack.

Heartburn is the main symptom of acid reflux, or gastroesophageal reflux disease (GERD), a common condition that affects nearly 50 percent of Americans. In fact, approximately 20 million Americans are taking an acid inhibiting drug right now to treat their severe heartburn. There’s a problem with that statistic, though. Studies show certain heartburn drugs do more harm than good. For example, certain drugs can actually increase your risk of heart attack and ulcers. Desired results? I think not!

To ease painful heartburn and eliminate those dangerous side effects I just mentioned, there are a number of natural remedies you can try instead. Before I highlight the 13 most effective natural heartburn relief methods, let’s talk about what causes acid reflux.

Did You Know …

When people hear the term acid reflux, many assume it’s the result of having too much acid in the stomach. The idea is understandable. You may think if there’s excess acid in your stomach that it will “overflow” and ride back up your esophagus. Well, that is actually incorrect. While it may be hard to believe, acid reflux is usually the result of someone having too little acid in their stomach.

What Causes Heartburn

After food passes through the esophagus and into the stomach, a muscular valve called the lower esophageal sphincter (LES) is supposed to close. When working properly, the LES prevents food and acid from regurgitating back into the esophagus. If someone suffers acid reflux, though, the LES remains relaxed, meaning it doesn’t close. A relaxed sphincter allows stomach acid to travel back up into the esophagus. This is what creates that severe pain that feels like a ball of fire.

In some occasions, acid reflux is a result of a harmful bacterial infection. Studies link Helicobacter pylori (H. pylori) infection to inflammation of the stomach lining and acid reflux. 

Also, it’s important to note that certain medications can cause heartburn symptoms. Some of the most common ones include antidepressants, blood pressure medications, osteoporosis drugs, and pain relievers.

1) Avoid Processed Foods

Eating large amounts of processed foods has been linked to acid reflux. They can actually make acid reflux symptoms worse. So the best thing you can do to put an end to painful heartburn is to ditch sugary and fatty foods. Additionally, eating large amounts of processed foods has been linked to poor gut health. This creates a breeding ground for harmful gut bacteria that can negatively affect your digestive health.

2) Eat Fermented Foods

While you work to eliminate processed foods from your diet, start introducing some fermented foods to your daily meals. Fermented foods are rich in beneficial probiotics. Along with benefiting gut health, probiotics can help improve your digestive health.

A prime example of fermented foods is sauerkraut (AKA fermented cabbage). One great thing about fermented foods is that you can make them yourself! Just chop up some fresh vegetables, grab some high-quality unprocessed sea salt (such as Himalayan salt), load everything into an airtight jar, and then let it sit to ferment. If you’re interested in making your own sauerkraut, check out this video for an easy recipe:

https://www.youtube.com/watch?v=rn4LTSKSgBQ

As I mentioned earlier, heartburn is typically a result of having too little stomach acid. By introducing sea salt and fermented foods into your diet, you are helping to increase the amount of acid in your stomach. If you are eating a meal that doesn’t incorporate fermented foods, simply having a few teaspoons of fermented cabbage juice (AKA sauerkraut juice) right before you eat will do wonders to improve your digestion.

3) Apple Cider Vinegar

Another way to increase your stomach acid and balance out your pH levels is to consume apple cider vinegar 10-20 minutes before you eat a meal. Try adding one tablespoon of apple cider vinegar to an 8-ounce glass of water.

It’s important to note that not all apple cider vinegar brands are created equal. When it comes to choosing the right apple cider vinegar, don’t judge a book by its cover. Rather than looking for crystal clear vinegar, you’ll want to choose one that looks murky. Organic, unfiltered, unprocessed vinegar has a cloudy look to it. Also, when you look through the murky vinegar, you’ll even notice a cobweb-like substance floating in it. Don’t be scared off by this because it’s actually desired. That cobweb-like substance is called the “mother,” which means it still contains beneficial compounds (including probiotics).

4) Eliminate Triggers

Triggers can vary greatly from person to person. There are certain foods, however, that are known to increase heartburn. Common triggers include caffeine, alcohol, carbonated beverages, tomato-based products, and nicotine products.

The reason many of these triggers cause heartburn is because they relax the lower esophageal sphincter (LES). For example, let’s take a closer look at nicotine, which is a key part of tobacco. Nicotine is believed to relax the LES, which as I mentioned earlier, is what keeps acid in the stomach where it belongs. While this is an issue for cigarette smokers, people who chew tobacco often experience even worse acid reflux symptoms. That’s because when you chew tobacco, nicotine is constantly being released.

For cigarette smokers, doctors say the constant coughing (AKA smoker’s cough) can also lead to acid reflux because of the increased abdominal pressure. So just in case you needed yet another good reason to quit smoking, here it is!

5) Digestive Enzymes

Digestive enzymes can help your body fully break down the food you eat, which can be hard for your body to do if your stomach doesn’t have sufficient stomach acid. When you eat a meal, food enters into your stomach and comes into contact with a mixture of acid and enzymes. This mixture helps break the food down into small particles that will eventually leave your stomach and float through the small intestines, where more enzymes will further break down that food. So, you see, if your stomach lacks acid, then the digestive process is slowed.

Try taking one or two digestive enzyme capsules before you eat. You can even take these with the apple cider vinegar drink I mentioned in #3.

6) Betaine Hydrochloric Supplement

Speaking of supplements that help the body break down food, you can also try taking a betaine hydrochloric supplement. Start by taking one pill before a meal. If you don’t notice your acid reflux symptoms easing up from just one pill, you can take more than one. Doctors say you can take as many as you need to reduce your symptoms until you feel the slightest burning sensation. You can take betaine hydrochloric with pepsin on a regular basis to heal your GI tract, improve low stomach acid and fight acid reflux.

Note: You should only take this supplement when you are eating a meal with protein. If you are not eating protein with a meal, you don’t want to use it.

7) Aloe Vera Juice

Aloe vera … you’ve heard of the plant before. Chances are you’ve even rubbed its famous gel on your skin to get rid of painful sunburns after a trip to the beach. If you think that’s all aloe vera is good for, though, think again. Ingesting the clear gel from the inside of an aloe vera leaf can actually have a positive impact on your digestive tract. By drinking the juice of an aloe vera plant, you can help reduce inflammation and fight acid reflux symptoms. Doctors recommend drinking 1/2 cup of this juice before you eat a meal.

*It’s important to note that you cannot go into a grocery store and pick up a bottle of aloe vera sunburn relief gel and drink it. Those aloe vera products are loaded with chemicals and are considered toxic if ingested.

There are a number of companies that sell aloe vera juice, which you can buy at a health food store or online. You can also make it yourself. It’s actually pretty easy to make. All you need to do is buy an edible aloe plant and follow these instructions:

• Use a knife to cut open an aloe leaf, exposing the clear gel.
• Scrape the clear gel (only the clear gel) out with a spoon.
• Add two tablespoon of gel to an 8-ounce glass of water.
• Mix well.

While doctors recommend drinking 1/2 cup of this juice before you eat, keep in mind that aloe vera should not be ingested in high doses because it can cause stomach cramps and diarrhea. So don’t drink more than the recommended amount.

8) Ginger Tea

For centuries, people have been using the powerful spice, ginger, to fight gastrointestinal issues. So it’s no wonder people drink fresh ginger tea to help ease acid reflux. While more studies need to be conducted to scientifically confirm ginger’s effects on acid reflux, the finds so far are promising. According to doctors, ginger has been found to have a gastroprotective effect, meaning it prevents the loosening of the LES and blocks acid from regurgitating back into the esophagus. It also kills off harmful bacteria, such as helicobacter pylori. This type of bacteria is linked to acid reflux.

You can make your own ginger tea by adding one two-inch slice of fresh ginger root to two cups of water. On your stove, bring the ginger water to a boil and then let steep for about half an hour. For best results, it’s recommended you drink one cup of ginger tea 20 minutes before a meal.

9) Astaxanthin

Astaxanthin is a powerful antioxidant that is proven to fight acid reflux. In a 2008 study, Kaunas University of Medicine researchers found that when participants consumed Astaxanthin their symptoms were eased. This was particularly true in participants with pronounced helicobacter pylori infections. Researchers found the best results are achieved when participants consumed astaxanthin at a daily dose of 40 mg.

While you can get Astaxanthin supplements, the potent antioxidant is also found naturally in some types of seafood. They include sockeye salmon, red trout, lobster, shrimp, crawfish, crabs, and salmon roe. You may notice all of these fish have one thing in common … they are all the same color. That’s because astaxanthin, is commonly called the “king of the carotenoids.” Carotenoids are pigment colors that occur in nature and support good health. As you can see, Astaxanthin are red!

10) B Vitamins

Research suggests that increasing your intake of folic acid can reduce acid reflux symptoms by nearly 40 percent. Low levels of other B vitamins, such as vitamin B2 and B6, were also linked to an increased risk of acid reflux.

While you can take a folate supplement, it’s also found naturally in foods such as lentils and dark green vegetables.

11) Baking Soda

While doctors don’t recommend this as a long-term solution, drinking an 8-ounce glass of water with one teaspoon of baking soda has been shown to ease the painful burning sensation and neutralize stomach acid.

12) Chew Your Food Well

Many people swallow their food without chewing it very well. This can lead to indigestion and heartburn. Remember, eating is not a race. Slow down and make sure you chew your food well. Chewing your food well helps to stimulate the production of saliva, which helps break down the food you eat. As I mentioned in #5, it can be hard for your body to fully break down food if your stomach doesn’t have sufficient stomach acid.

13) Intermittent Fasting

Intermittent fasting allows your gastrointestinal tract to rest. It can also help balance stomach acid. Intermittent fasting doesn’t mean you have to go several hours to days without consuming any food whatsoever. Throughout the designated time of your fast, reach for some soothing bone broth or herbal, non-caffeinated teas.

 

Don’t Stop Taking Your Acid Reflux Medication Cold Turkey

If you are currently on an acid reflux medication and would like to try a more natural route, it’s important to note that you cannot simply stop taking your medicine. One of the most common types of acid reflux medications prescribed today is called proton pump inhibitors (PPIs). Your body can easily become dependent on PPIs, meaning if you stop taking your medicine cold turkey you could experience a worsening of symptoms. It’s important to wean yourself off PPIs. 

If you’re thinking of coming off your acid reflux medication, talk to your doctor first and determine the safest plan. 

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Weekly Plant-Based Dinner Plan, February 29 – March 4, 2016

Whether March is coming in like a lion or a lamb where you live, spring can’t be far behind. Warming foods are still welcome as wild winds usher in the new season. There’s plenty of color and flavor in these hearty meal plans.

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Food of the Week: Garlic

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7 Tips To Create The Best Salad In A Jar (Recipes Included)

Let’s get real for a second … eating healthy all the time can be a real challenge. Between work, kids, errands, and the few hobbies you schedule into your week, you don’t have time to cook extravagant lunches. In the middle of the work day, it may seem easier to just swing by your local fast food drive thru and pick up something quick and cheap. After you scarf down your fatty burger, though, you’re left feeling sluggish and unsatisfied. That’s not to mention, if you keep up this relationship with fast food, your skinny jeans are going to break up with you. That’s where salad jars come in handy!

Packing a to-go salad in a jar is always a great idea. They’re easy to throw together on a Sunday afternoon and put away for the rest of the work week. They’re healthy, delicious, and beautiful! The only problem? They can be a real mess if you don’t make them just right. Seriously, who wants to eat soggy lettuce? What about an undressed, dry salad? No, and no! That’s why I’ve put together a step-by-step guide to help you create the best salad in a jar that will stay fresh all week long and taste delicious.

1) Dressing First

When it comes to creating a long-lasting salad in a jar, it’s all about the layering technique. The biggest piece of advice I can give you is to always make sure you start with the dressing. That means the dressing should be on the bottom of your jar. How much dressing you use will vary depending on the size Mason Jar you use. If you’re using a quart size jar, add about 3 to 4 tablespoons of dressing. For a pint size jar, add about 2 tablespoons.

2) Harty, Non-Absorbable Vegetables

The base layer should consist of firm vegetables. That means you should use an ingredient that won’t soak up the dressing. For example, carrots, uncut cherry tomatoes, or sugar snap peas, would all be great options. You don’t want fruit, lettuce, or other leafy greens anywhere near the dressing (unless you enjoy eating soggy salads)!

NOTE: Not all salads include non-absorbable vegetables. If you simply want lettuce, fruit, and nuts, you could run into a layering problem. Don’t worry, though, there is a solution for this. I will talk more about this below under the “soft salads” section.

3) Pack Layers As Tight As Possible

Once you have your base layer in place, keep layering. Your next few layers can include ingredients such as chopped bell peppers, cucumbers, broccoli, corn, peas, radishes, beans, etc. As you layer, though, make sure you’re packing each ingredient as tight as possible. The less air you have in between layers, the longer your salad will last.

4) Pasta/ Grains

Some people like to add cooked pasta, quinoa, rice, or another grain to their salad. If you are one of those people, this is where you should add your grains! At this point, the other layers should keep the dressing away from this layer. However if a little dressing does creep up to the grain level, your salad will be fine!

5) Leafy Greens On Top

When it comes to layering your salad jar, again, make sure to keep the dressing and any leafy greens as far away from each other as possible. By ending with the greens at the top, you’ll prevent the entire salad from becoming soggy.

If you are adding any shredded cheese or nuts to your salad, add them last.

6) Seal jar and refrigerate

Once you are happy with your creation, seal it up and put it in the refrigerator. A tightly-packed salad jar should last you a week. So if you make five salads on Sunday afternoon, you will be taken care of for the rest of the work week. This gives a whole new meaning to “fast food!”

7) Day Of Add Ons

While some people add their protein (chicken, beef, or tuna) before the lettuce layer, I recommend adding it the day you eat the salad. There is no right or wrong. It’s really personal preference. If you have a few extra minutes in the morning, before you leave your house, quickly open up your salad jar and add the protein. Then, once you get to work, open up the salad jar, pour all of the ingredients into a bowl, toss to mix the dressing, and enjoy!

Soft Salads

If you are not using any hardy, firm vegetables, you cannot start with the dressing. In this case, you should start with step #3 (just add your ingredients). Then, once you’ve completed your masterpiece, loosely place a piece of plastic wrap over the top and push down to create a cup. Add your dressing to the “cup” and then screw on the jar’s lid. You should not experience any leakage.

FAQs

Can I use a plastic container vs a mason jar?

While you can technically create a salad jar in a plastic container, a glass Mason jar is preferred. The salad will actually stay fresher in the glass jar. That’s because you get a better seal with a Mason jar than with a plastic container.

Do I need to vacuum-seal my salad?

Nope! Just make sure you pack your ingredients as tight as possible so little air is trapped in the jar.

How long will my salad jar last?

As long as you follow the 7-step guide above (or one of the recipes below) your salad should stay fresh for up to five days. Some people even enjoy their salad jars a full seven days after they make it.

Won’t my avocado brown?

If you use avocado in your salad jar you can do one of the following two things.

• Squirt either lime or lemon juice on it before you use it in a layer. The juice acts as a natural preservative. Plus, once it’s tightly packed in a layer, avocados seem to stay green. 
• You can always add the avocado the day you plan to eat the salad. 

Do I eat my salad right from the jar?

There’s really no right or wrong. A lot of people prefer to bring a second bowl with them and dump the salad ingredients out of the jar and into the bowl. This will allow you to easily toss your salad. 

If you are going to eat right out of the jar then use a wide mouth Mason jar. This will allow more room for your hand when it’s time to poke at the ingredients at the bottom. 

11 Healthy Salad Jar Recipes

By following the 7-step guide I outlined above, you can really get creative and use any of your favorite ingredients. Salad jars are actually a lot of fun to create. However, if you are new to salad jars (or just looking for some good ideas) check out the following 11 healthy recipes.

Mason Jar Carrot Noodle Salad – Grab your spiralizer and have some fun! This salad jar has carrot noodles, red bell peppers, hemp seeds, and a slew of other delicious ingredients that will help fill you up and keep you energized all afternoon. 

Zucchini Noodle Salad – This is another fun spiralizer recipe. It’s loaded with nutrient-dense superfoods and packed with plant-based protein. This salad is perfect for vegans. 

Beef and Cheddar Mason Jar Salad – This salad jar is extremely simple to make. Starting with thousand island dressing then layered with tomatoes, cucumbers, and onions. The beef and cheddar cheese really give this salad a powerful flavor you’re bound to love.

Southwest Mason Jar Salad with Creamy Cilantro-Lime Dressing – This loaded salad jar is packed with tons of vegetables and chicken. If you like creamy salad dressing, this healthy Southwest salad is perfect for you!

7 Layer Bean Salad – This salad doesn’t have any lettuce or leafy greens. Simply add the dressing and layer your favorite different types of beans and peppers.

Greek Quinoa Mason Jar Salad – This is a protein-packed vegetarian salad. Plus, the quinoa is gluten free so it’s suitable for anyone who suffers from Celiac disease or gluten intolerance. 

Tropical Sriracha Chicken Salad – This salad includes pineapples, avocado, tasty chicken, and healthy veggies. This is the perfect salad to eat on a warm day. Better yet, indulge in this tropical salad on a cold day to help you pretend it’s warm out!

Thai Chopped Chicken Salad with Chili Vinaigrette – O.M.G. this salad is delicious. If you like chili, the dressing will make your taste buds want to do a little dance. It’s hard to believe this tasty salad is healthy.

Strawberry Spinach Mason Jar Salad with Citrus Poppy Seed Dressing – This salad is loaded with roasted asparagus, grilled chicken, crunchy cucumber slices, avocado, red onion, toasted almond slivers and a citrus poppy seed dressing…. yummy!

Buffalo Chicken Salad – If you love the taste of buffalo wings, then you will love this buffalo chicken salad jar! The best part of all — it will take you about 25 minutes to whip up 5 of these salad jars!

Asian Noodle Salad Jar – Asian noodles, edamame, and other healthy vegetables are packed into the addicting Asian noodle salad. This salad recipe also includes a homemade spicy peanut dressing recipe. 

Bon Appétit!

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16 Meal Prep Tips for Healthier Eating Every Day

Most of us are caught up with work, school, or family (or all of the above!) and don’t allow enough time to plan and prep meals. So eating in restaurants or ordering take-out food becomes a habit that’s too easy to fall back on.

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Low-carb and ketogenic diets are extremely popular. These diets have been around for a long time, and share similarities with paleolithic diets (1). Research has shown that lower-carb diets can help you lose weight and improve various health markers (2). However, the evidence on muscle growth, strength and performance is mixed (3, 4, 5). This […] The post Low-Carb/Ketogenic Diets and Exercise Performance appeared first on http://ift.tt/1aS7CX7

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How Artificial Sweeteners Affect Blood Sugar and Insulin

Sugar is a hot topic in nutrition. Cutting back can improve your health and help you lose weight. Replacing sugar with artificial sweeteners is one way to do that. However, some people claim that artificial sweeteners aren’t as “metabolically inert” as previously thought. For example, it’s been claimed that they can raise blood sugar and […] The post How Artificial Sweeteners Affect Blood Sugar and Insulin appeared first on http://ift.tt/1aS7CX7

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17 Health Food Myths: You Think They Are Healthy, But Aren’t

Do you eat a healthy diet?

Really think about that question for a minute. Is your diet really as healthy as you think it is? Unless you’re only eating fresh fruits, vegetables and lean meats, and nothing from a box, then chances are the answer is no. Thanks to big food companies advertising their products as, “healthy,” a lot of people are extremely confused about what foods truly are nourishing. You may think you’re reaching for a healthy snack when in reality it’s loaded with sugar, high fructose corn syrup, pesticides and other harmful toxins. We’re here to debunk the popular health myths and set the record straight. Check out these 17 foods many people think are healthy, but actually aren’t.

1) Low-Fat, Reduced-Fat or Fat-Free Foods

When you’re walking down the aisles of your local grocery store, you will come across some foods labeled “low-fat” or “fat-free.” For someone trying to ditch those pesky pounds, these words are music to the ears. There’s only one problem. These low-fat foods are not a healthier option. In fact, these words are manufacturers trying to trick you. Foods labeled “low-fat,” “reduced-fat,” or “fat-free” are usually loaded with more sugar, sodium, and chemicals to enhance flavor. So while, yes, they don’t have as much fat in them, manufacturers are still loading that product up with harmful ingredients.

What To Eat Instead: The best thing you can do is to ditch processed foods altogether. Instead, reach for fresh, organic fruits and vegetables. 

2) Sugar-Free Foods

Another misleading label that tricks a lot of people is the “sugar-free” label. As more and more evidence rolls out against sugar, people are trying to cut back on the sweet stuff as much as possible. That doesn’t mean they are giving up their tasty treats, though. That’s why manufacturers are churning out sugar-free candies, puddings, and cookies. If you are someone who buys into the sugar-free labels, this may come as a shock — there is sugar in your sugar-free treats. Technically, a product can claim to be “sugar-free” if it has less than 0.5 grams of sugar per serving. That small amount of sugar adds up, especially when you eat an entire bag of cookies. Fact: Many people eat larger amounts of a particular treat if they think it has less sugar or fat.

Additionally, just like with fat-free foods, manufacturers of sugar-free foods need to make up for lost taste. So often times your sugar-free treat is loaded with undesirable sodium.

What To Eat Instead: If you are craving something sweet, reach for a piece of fruit. If possible, go organic. This will ensure you aren’t loading up on pesticides, chemicals, and other dangerous toxins.

3) Pre-made Smoothies & Juices

Drinking smoothies and fresh vegetable juice is the best thing you can do for your health. Not only are they delicious, but they are chock full of beneficial vitamins and nutrients your body needs to function properly. So why are smoothies and juices on this list? Well, homemade smoothies and juices are great. You can choose which ingredients are included and can monitor the amount of sugar that’s added. You can’t do that, however, with pre-made, store-bought smoothies and juices. Pre-made smoothies and juices may seem healthy, but they often have more calories than a fast food meal. They are typically loaded with sugars and syrups to enhance flavor.

What To Eat Instead: Swing by your local grocery store or farmers market, pick up some organic produce, and make your own smoothies and juices at home!

4) Frozen Yogurt

A lot of people feel guilt-free after indulging in a delicious bowl of frozen yogurt, assuming it’s way healthier than ice cream. Why? Because it has the word yogurt in it? You may think frozen yogurt is loaded with probiotics since yogurt is considered a probiotic food. I’m sorry to break the news to you, but frozen yogurt is no healthier than ice cream.

First, let’s address the probiotic theory. Through processing, all active cultures are killed. So frozen yogurt is not considered a probiotic food and won’t help improve your digestive health. On the contrary, frozen yogurt is high in calories and loaded with sugar. In general, a half cup serving of fro-yo has around 25 grams of sugar. That’s not to mention all of the sugary and fatty toppings people love to load up on. As you may know, a diet high in sugar is linked to obesity, diabetes, heart disease, inflammation, poor gut health, and a slew of other health problems.

What To Eat Instead: Live cultured, natural yogurt is loaded with beneficial probiotics. For this reason, it’s known to improve gut health and digestion. Note: I’m not talking about sugar-laden, flavored yogurts. Make sure you are buying a natural yogurt that contains live cultures. 

5) Sports Drinks & Other Souped Up Drinks

Have you ever seen a bottled drink that says it’s loaded with vitamins or contains fiber? There are a lot of souped up drinks on the market today touting to boost your energy and improve your health. They certainly sound like they would benefit our bodies, don’t they? Well, the reality is, they can do more harm than good. Any drink with multiple ingredients usually contains some undesirable ones. In order to give you a pleasant flavor, they will typically have added calories in the form of simple sugars. If your drink is sweet but is labeled “0 calories” then you know the drink contains artificial sweeteners. While a lot of people think artificial sweeteners are a healthier option, they are far from it!

What To Drink Instead: Regular water is the best. However, if your taste buds need a little more stimulation, you can try detox water. Detox water is fruit/herb infused water that you can easily make at home. Detox waters have been known to improve digestion, aid weight loss, boost immunity, fight inflammation, and more.

Another great alternative is herbal tea – hot or cold. Did you know certain types of herbal tea actually promote weight loss? Researchers have found that teas not only aid weight loss, but they also promote heart health and can help you beat stress. 

6) Bars

Energy bars, fiber bars, and protein bars — they all have a good reputation and most people feel like eating them does justice to their body. After all, they are loaded with fiber and protein, right? In reality, energy, fiber, and protein bars actually aren’t much different than a candy bar! While meal replacement and snack bars are advertised as “healthy,” they’re actually highly processed, high-calorie, loaded with sugar, and contain high fructose corn syrup.

What To Eat Instead: Snack on energy boosting organic fruits and vegetables. There are dozens of nourishing foods that can help boost your energy levels naturally.

7) Farm Raised Fish

Fish is extremely healthy. It’s loaded with beneficial Omega 3 Fatty Acids that help improve our health in many ways, including:

• Improves heart health
• Reduces bad cholesterol levels
• Fights diabetes
• May fight depression
• Promotes mental health
• Improves digestion
• Reduces risk of cancer

The list goes on. While your plate full of fish may be considered healthier than a big juicy steak, if you’re buying farm raised fish, that isn’t the case.

In farmed raised fish the beneficial protein and omega fatty acids can by reduced by 50%. One problem with farm raised fish is they grow up eating genetically modified corn and soy feed. This GMOs feed is nothing like their natural diet. So when we ingest farm raised fish, we are also taking a big bite of toxic GMOs. Also, farmed fish have a high risk of disease and parasitic infestation. For this reason, they are loaded up on antibiotics that kill our good gut bacteria. 

What To Eat Instead: Wild caught fish. Alaskan salmon is a great choice since Alaskan fish aren’t allowed to be farmed. Other great wild caught fish options include sardines, anchovies, and herring. According to Dr. Joseph Mercola, the closer a fish is to the bottom of the food chain, the less contamination it will have accumulated. 

8) Dairy

There’s a bit of controversy surrounding dairy since most people believe it’s a great source of calcium. However, that’s being argued. Since dairy is an animal protein, it has an acidic effect on the body. When the body becomes too acidic, health suffers. So to balance out pH levels, your body turns to its natural acid blocker — calcium. It will draw calcium from your bones to fight the acid and return your body’s pH levels to a balanced state. So in other words, dairy actually takes calcium from your body.

Additionally, pasteurized dairy is full of antibiotics, chemicals, and pus.

What To Eat Instead: Rather than cow’s milk, switch to coconut or almond milk. These are extremely pleasant tasting options. There’s also milk derived from rice, oats, and hemp. If you’re a cheese lover, try eating a cheese that’s made from nuts.

9) Frozen Dinners

The good ol’ frozen dinner. They’re super convenient and don’t taste half bad. Plus, there are many frozen dinners that are advertised as “healthy.” While they may be low in calorie, though, they are also low in nutrients. Plus, in order to give you a pleasant flavor, they are also usually packed with unwanted sodium. An overload of sodium is bad for the heart and leads to water retention. I’m going to go out on a limb here and say no one likes to feel bloated.

What To Eat Instead: Swing by your grocery store’s fresh produce section and whip up a fresh dinner in your kitchen. You don’t have to spend hours slaving over the stove to cook a healthy meal. 

10) Cold Cuts

Another convenient food is cold cuts — throw a few slices of deli meat on a sandwich and you’re good to go. Here’s the problem, though. Packaged meats are processed, contain toxic preservatives, and are high in sodium. In some brands, one 2-oz. serving contains nearly one-third of the maximum recommended daily sodium intake.

What To Eat Instead: Eat real, hormone-free, antibiotic-free meat.

11) Agave Syrup

A lot of raw foodies and healthy eaters rave about agave syrup. It’s a super sweet syrup, about 1 1/2 times sweeter than sugar. Even though it has more calories than sugar, it’s a sweetener that’s often touted as “healthy.” Dr. Oz even backed highly-processed agave syrup in the beginning. On his website, he writes: “We used to think that because agave has a low-glycemic index and doesn’t spike your blood sugar like regular sugar does, it would be a good alternative for diabetics. But it turns out that although agave doesn’t contain a lot of glucose, it contains more fructose than any other common sweetener, including high-fructose corn syrup.” 

What To Eat Instead: Raw honey is a great natural sweetener that contains key vitamins and has positive effects on our health. Other natural sweeteners that are actually considered healthy include: Stevia, maple syrup, coconut sugar and blackstrap molasses. 

12) Muffins

Aside from the traditional eggs and toast, a lot of people like something cakey for breakfast. For those people who like to start the day with something cakey, but are trying to eat healthy, they often times reach for a muffin over a donut. Perhaps, you reach for a fiber-rich bran muffin. After all, fiber is great for digestion. Here’s the problem — most packaged bran muffins sold in the grocery store have about 800 calories of pure sugar and fat. That’s even more calories than a traditional cake donut!

What To Eat Instead: It’s better to start your day off with protein. However if you must have something cakey, why not try making your own baked goods? That way you know exactly what they’re made of. 

13) Creamy Vinaigrette Dressing

Eating a colorful salad for lunch is always a good idea. It’s loaded with nutrient-rich veggies that work wonders for our health and waistlines. Dumping a bunch of creamy dressing on your salad, though, is not a good idea. A lot of people mistakenly think creamy vinaigrette dressings are healthy. I’m guessing that’s probably because they sound like vinegar. However, vinegar and vinaigrette are not the same. Often times vinaigrettes contain sugar, thickeners (like cornstarch), sodium, preservatives, and even trans fat. Some even contain food coloring. All of these ingredients are on our 9 Most Dangerous Food Additives list. 

What To Eat Instead: Rather than using a pre-bottled dressing, opt for some cold-pressed, extra-virgin olive oil and vinegar.

14) Veggie Burgers

The new trend is to pass on hamburgers and opt for a veggie burger instead. While this can be a smart decision because some veggie burgers are both delicious and healthy, there are misleading manufacturers out there that are joining the health bandwagon. When it comes to veggie burgers, many are loaded with unhealthy fillers such as yeast extract, cornstarch, and gums. That’s why it’s extremely important to read ingredient labels. 

What To Eat Instead: You can still indulge in a juicy veggie burger, just make sure it’s a healthy one. When reading through the ingredient label, if the first few ingredients aren’t vegetables … RUN! The first few ingredients listed on the veggie burger label should always be vegetables! You should also try to avoid brands that use the fillers I mentioned above. 

15) Trail Mix

Trail mix can be both a convenient and delicious snack. The problem is, most manufacturers dump a bunch of sugar on the fruit and salt on the nuts. This turns your healthy snack into a nutritional nightmare. 

What To Eat Instead: It’s simple to make your own trail mix. Just get some organic nuts and dried fruit, mix them together, and enjoy! 

16) Granola

Many times, when people think of a healthy snack yogurt and granola come to mind. Granola cereals are also thought to be a healthy breakfast. It’s important to note that not all granolas are created equal. Often times, manufacturers load their granola up with sugar… lots and lots of sugar!

What To Eat Instead: If you are truly craving granola, then have some. Just make sure to read ingredient labels very closely. Rather than a granola sweetened with sugar and high-fructose corn syrup, opt for a granola that’s sweetened with raw honey or raw maple syrup. You can get even healthier by making your own granola. There are a lot of healthy granola recipes out there and they’re super simple to make. Check out this video tutorial to create your own, homemade healthy granola: 

https://www.youtube.com/watch?v=tShWN76ulzg

17) Diet Soda

This is one of the biggest health myths out there. So many people believe that diet soda is a healthier option than regular soda. The reality? They’re both horrible! In order to make diet soda sweet, manufacturers load it up with artificial sweeteners. Researchers link artificial sweeteners to metabolic syndrome, which can increase your risk of developing diabetes, heart disease, and stroke. That’s not to mention, diet soda is not good for your waistline. Studies show people who drink diet soda have larger waistlines than non-diet-soda drinkers. 

What to Drink Instead: Reach for water, whip up some fresh detox water, or brew a pot of fresh tea!

So, now that you’ve read these 17 health myths, ask yourself: Is your diet as healthy as you thought?

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Blueberry-Oat Pancakes

This variation on basic pancakes will delight blueberry fans. Use the smaller, wild blueberries for best results. Frozen (preferably organic) blueberries can be used out of season.

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Inulin 101 – A Prebiotic Fiber With Powerful Health Benefits

If you’ve been reading up on gut health, then you’ve probably heard of inulin. Inulin is a fiber that has been linked to several health benefits, and is added to many foods. However, some people have concerns about its side effects and how well it works. This article takes a detailed look at inulin and […] The post Inulin 101 – A Prebiotic Fiber With Powerful Health Benefits 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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Weekly Plant-Based Dinner Plan, February 22 – 26, 2016

As we head into the last week of February, here are five flavor-packed meals with a hint of spring. In this lightly spiced

20 Clever Tips to Eat Healthy When Eating Out

Eating out is both fun and sociable. However, studies have linked dining out with overeating and poor food choices (1, 2, 3, 4). This article lists 20 clever tips to help you eat healthy when eating out. These will help you stick to your health goals without having to give up your social life. 1. […] The post 20 Clever Tips to Eat Healthy When Eating Out appeared first on http://ift.tt/1aS7CX7

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5 Egg Replacers That Are Already In Your Kitchen

My omnivorous boss and I recently had a good-natured spat about cake. She insisted that non-vegan cake (or “real” cake, as she called it) was superior to the vegan version. Naturally, I challenged her to a cupcake battle.

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What is Bone Broth, and What Are The Benefits?

Bone broth is one of the most popular trends in health and fitness right now. People are drinking it to lose weight, improve their skin and nourish their joints. This article takes a detailed look at bone broth and its health benefits. What is Bone Broth? Bone broth is a highly nutritious stock made by […] The post What is Bone Broth, and What Are The Benefits? 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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Food of the Week: Avocados

As mentioned above in our Description section, avocados are often categorized according to the ancestral origins in the West Indies, Guatemala, or Mexico. In fact, avocados were also native to other parts of Central and South America, where they ...

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Recipe of the Week: 3-Minute Avocado Dip

Avocados are best eaten raw in salads and dips as they turn bitter if they are cooked. The only place I have seen Avocados as part of a cooked dish was in Mexico where they are sliced and added to chicken soup before serving, but even then, he ...

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Best sources of Folate

Arguably, no conventional nutrient has undergone as much of a research renaissance in recent years as folate. Many people are familiar with the name of this B complex vitamin, and it has long been recognized as a key nutrient in human health. Low ...

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From the kitchen: Tips for Preparing Avocados

Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Next, take ...

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What is gluten?

As surprising as it might sound, "gluten" is not any specific substance. This word is widely misused, and a correct understanding of "gluten" is important for sorting out different types of unwanted reactions to grains.Origins of the word ...

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Which fruits and vegetables contain the most and least pesticide residues?

There are certain foods that you should try to buy organic as much as possible. These foods are those fruits and vegetables whose conventionally grown "alternatives" have been found to contain high levels of pesticide residues.Every year the ...

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What's new and beneficial about carrots?

What's New and Beneficial about Carrots We are fortunate to have the results of a new 10-year study from the Netherlands about carrot intake and risk of cardiovascular disease (CVD) - and those results are fascinating. Intake of fruits and ...

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Why do we recommend seasonal eating?

What are the benefits of Eating Foods in Season?Every week we celebrate a food that is in season because that is when you get the most flavor and nutritional value and when it is the most affordable. For the greatest freshness look for foods that ...

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Can you tell us more about where we get vitamin D and the recommended dosage?

Vitamin D is one of the most intensely studied yet widely debated nutrients in health research over the past decades. The research debate over vitamin D has focused partly on its roles in the body, and more recently on its optimal levels in the body ...

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What are some benefits of selecting pasture-raised turkey?

With ample time spent foraging in a pasture with natural and mixed vegetation, it is very likely that the omega-3 content of turkey meat can be increased and that the ratio of omega-6 to omega-3 fats can be improved. Several recent studies have ...

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What is the role of iron in your diet?

Enhances Oxygen TransportAll of the tissues in our body need a near constant supply of oxygen to maintain life. We maintain this oxygen delivery by the red cells in our blood. These have an iron-containing protein called hemoglobin, which is a ...

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Kale, Romaine, and Apple Salad with Sesame-Avocado Dressing

Here’s a fresh and crunchy kale salad with a double dose of sesame (tahini and seeds). Did you know that sesame seeds are a good source of calcium? This salad goes with just about any kind of meal — bean and grain dishes, stews, chilies, veggie burgers.

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French Lentil and Arugula Salad with Herbed Cashew Cheese

This salad is inspired by that traditional combination of Le Puy lentils, walnuts, and goat cheese, with crisp arugula and radishes adding a welcome crunch and a peppery kick. In place of the goat cheese, I use tangy, salty Herbed Cashew Cheese. Making the cashew cheese requires some forethought, so if you don’t have any on hand or time to make it, you can omit it or substitute a chopped avocado.

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Butternut Squash Mac and Cheese

Everyone has a favorite mac and cheese recipe. This one, which uses sweet, creamy butternut squash in the sauce, is mine. To create an authentic cheese flavor, I use a combination of nutritional yeast, miso, smoked paprika, salt, and lemon juice.

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Is Saturated Fat Bad For Your Heart?

Saying that saturated fats suffer from a bad rap is an understatement.

Thanks to their widely publicized negative effect on heart health, you’ve likely been taught that all foods containing them should be, to the best of your ability, avoided.

Yet, despite the global switch to low fat foods and the banishment of saturated fats from our diets, heart disease remains the number one killer worldwide.

So is saturated fat really as bad for your heart as it’s made out to be?

Read on to find out. The evidence you’ll come across might surprise you!

What Is Saturated Fat?

Together with protein and carbohydrates, fat is one of the macronutrients our body needs to function well.

It is a major source of energy and necessary for the good functioning of our nervous system. Our bodies also use fat to build cells, clot blood, absorb certain vitamins and minerals and reduce inflammation.

All fats have a similar chemical structure, made up of a chain of carbon atoms bonded to hydrogen atoms.

As you can see in the image below, the various types of fats are set apart from each other through their length, shape of the carbon chain and the number of hydrogen atoms connected to the carbon chain.

Saturated Fats

The carbon chain of saturated fats is straight, and holds as many hydrogen atoms as possible— this carbon chain is basically saturated with hydrogens.

This is why saturated fats are solid at room temperature.

You can find saturated fat in animal products such as meat, eggs and dairy as well as coconut oil and many foods prepared from these sources (i.e. baked goods containing butter).

Unsaturated Fats

In comparison, the carbon chain of monounsaturated and polyunsaturated fats have one or kinks, making it harder for hydrogen atoms to attach to it – the carbon chain is thus not saturated with hydrogens.

This structure keeps mono- and poly-unsaturated fats liquid at room temperature.

You can find unsaturated fat in many plant-based products such as olives, nuts, seeds, avocados and oils.

Why Does Saturated Fat Have A Bad Rap?

It all began back in the 1970s, with the Seven Countries Study led by researcher Ancel Keys. His study looked at lifestyle and risk factors for heart disease in groups of middle-aged men originating from seven countries.

Keys and his colleagues observed a link between saturated fat intake, average serum cholesterol levels and risk of dying from heart disease.

These results made splash and governments quickly integrated the saturated fat – heart disease link into their public policies.

This led nutrition experts to recommend limiting intake of saturated fats to less than 10% of total calories, a practice which is, by some, maintained to this day.

Food manufacturers were also quick to follow, producing a large array of low-fat foods.

Slowly but surely, people began lowering their intake of saturated fat, cementing the negative link between saturated fat and heart health.

The Saturated Fat – Cholesterol Link

Despite the war against fat and saturated fat resulting in a population-wise drop in their consumption, obesity and heart disease both remain at an all-time high.

So, where did researchers and health-policy makers go wrong? It starts with the cholesterol – heart disease link.

Ancel Keys and his research colleagues assumed that an increase in LDL cholesterol was the most likely proof of saturated fat’s negative effect on heart disease.

We now know that this relationship is not as straightforward as was once thought.

There are two types of cholesterol; low density lipoprotein (LDL) and high-density lipoprotein (HDL).

To be accurate, LDL and HDL are not types of cholesterol per-se, but rather the lipoproteins that carry the cholesterol around the body.

HDL is thought of as a “good” cholesterol, commonly associated with a low risk of heart disease, whereas LDL is thought of as a “bad cholesterol”, commonly associated with a higher risk.

However, in the last couple of years, researchers found out that there are also different types of LDL cholesterol:

• Type A, which consists of big floaty particles.

• Type B, which consists of small dense particles.

Saturated fats do seem to increase type A particles. However, it’s the type B particles that seem most closely related to heart disease.

Interestingly, the culprit identified to raise heart-disease inducing type B LDL particles may be none other than simple sugars!

The Verdict: The relationship between cholesterol and heart health is more complex than once thought. Saturated fat is likely much less detrimental to heart health than was once believed.

Saturated Fat And Heart Health

Despite governments quickly integrating findings from The Seven Countries Study into their health-policy, not everyone believed that saturated fat deserved its vilification.

Many criticized the study for failing to take into account other factors which could influence heart disease risk including smoking, sugar consumption and exercise levels.

Others criticized it for leaving out data from populations that followed diets high in saturated fat but had low rates of heart disease, such as the Masai, Tokelau and Inuits.

Luckily, a wide array of studies have been performed since, allowing saturated fat to slightly improve its reputation.

For instance, a review published in 2010 analyzed results from 21 studies spanning over a period of 5 to 23 years. Its authors concluded that there is no significant evidence associating dietary saturated fat with heart disease.

A more recent review of 72 published studies, involving results from more than 600,000 people originating from 18 different countries, similarly concluded that saturated fats have no effect on heart health.

It’s important to keep in mind that the effect of saturated fat on heart disease may be relative to what it is compared to. For instance, replacing saturated fats with simple carbohydrates may worsen heart-disease risk.

On the other hand, replacing them with unsaturated fats can lower heart disease risk.

The Verdict: Recent research shows that simple sugars are more likely to have a negative impact on heart health than saturated fat.

Saturated Fat And General Health

Against popular belief, saturated fat may also play positive roles on several aspects of health.

• Liver health: Animal research on the effects of saturated fat versus unsaturated fat on the liver indicates that saturated fat may help protect the liver from injury due to alcohol consumption.

• Hormonal balance: Saturated fats may also play positive effects on sex hormone balance, as was shown by this study which linked a diet low in saturated fat may to decreased levels of testosterone in healthy men. 

• Heart health: Interestingly, saturated fat may also help raise levels of HDL (a.k.a good) cholesterol, shown to help protect against heart disease. 

• Stroke: Some studies show that saturated fat may also be associated with lower risk of stroke, although others found no protective but also no detrimental effects. 

The Verdict: Saturated fats play positive roles in health, ranging from sex hormone balance to positive effects on liver and heart health.

What Fats Should You Really Worry About?

So, if not saturated fats, which fats should you really worry about?

The answer is undoubtedly trans fats!

Not commonly found in nature, trans fats are generally produced industrially by taking an unsaturated fat and adding hydrogens to it — a process called hydrogenation.

This removes the naturally-occurring kinks in the carbon-chain, modifying the structure to resemble that of a saturated fatty acid. The change is structure makes trans fats particularly harmful to health.

Studies show, time and time again, that trans fats contribute to development of type II diabetes, cause inflammation and even raise the risk of heart disease. 

In June 2015, the United States Food and Drug Administration (FDA) even issued a statement saying that trans fats are not generally recognized as safe and set a three-year time limit for their removal from all processed foods. 

An easy way to avoid them is to favor non-processed, whole foods.

The Verdict: Trans fats are man-made fats shown as detrimental to human health.

A Small Exception To The Rule…

We’ve just seen that, generally speaking, saturated fats doe not raise the risk of heart disease.

That being said, a select few do have reason to pay close attention to the amount of saturated fat in their diets. They include

• People with familial hypercholesterolemia, a genetic disorder which causes them to have abnormally high cholesterol levels.

• Individuals with variations in the ApoE gene, which is involved in both Alzheimer’s and heart disease.

The Verdict: You may want to minimize saturated fat intake if you suffer from familial hypercholesterolemia or have an ApoE gene mutation.

Saturated Fats Are The Wrong Scapegoat

The saturated fat – heart disease risk link appears to be more myth than reality.

Decades of scientific research fail to show a strong causal link between the two.

What’s more, opting for the low-fat version of foods (which might, incidentally have increased levels of sugar) could actually be counterproductive when it comes down to the health of your heart.

The bottom line here is simple; opt for whole foods, with little to no processing and natural amounts of fat. They remain the best alternatives both for heart and overall health.

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