Pills or Autoimmune Paleo Diet – Which One Is More Effective?

‘Well, whatever you do, your kidneys’ health will deteriorate. In a few years, you’ll need to start dialysis.’

Two years later, the rheumatologist’s words still resonate painfully in my ears. And the extremely brief, yet intense, look of despair in my father’s eyes will forever break my heart and make me furious at the same time.

That night, as I was driving back home from the doctor’s office, I took a deep breath and told my dad not to start the immunosuppressant prescribed by the physician. And my dad became the very first patient I walked through the autoimmune Paleo diet. Not only are his kidneys working much better but he is no longer taking any medications and has managed to lose 30cm² of fat around his organs!

If you have an autoimmune disease, before you opt for pills, you might want to try the autoimmune Paleo lifestyle – it has done wonders for many of my patients. In this article, I will outline the protocol (diet, lifestyle and supplements) that can help you get your symptoms under remission.

 

Autoimmune diseases – When your body betrays you

The role of the immune system is to detect and attack foreign invaders by using antibodies to recognize specific proteins (antigens) in foreign cells. However, in some individuals, the body accidentally produces antibodies that target the body’s own cells – these are known as autoantibodies.

The good news is that the body has a natural backup system to get rid of cells that produce autoantibodies. But the unpleasant news is that, if this system fails, the immune system will be stimulated to attack, not only foreign proteins but the body’s own proteins as well. Symptoms of autoimmune diseases will start showing up once the immune system has caused enough damage to the cells.

A few examples of autoimmune disease include:

• Alopecia (spot baldness)
• Arthritis – any type
• Celiac disease
• Chronic fatigue syndrome
• Eczema
• Endometriosis
• Glomerulonephritis
• Grave’s disease
• Hashimoto’s thyroiditis
• Lichen planus
• Multiple sclerosis
• Pernicious anaemia
• Psoriasis
• Systemic lupus erythematosus (SLE)
• Type 1 diabetes
• Vitiligo

You may have noticed that the above (non-exhaustive) list is very broad. Well, that’s because the nature of the autoimmune disease will depend on which proteins or cells are being attacked. For example, in arthritis, the tissues of the joints are attacked whereas, in Hashimoto’s Thyroiditis, the immune system targets the thyroid. And of course, the symptoms will vary depending on where the damage occurs.

What causes autoimmune diseases?

We still don’t know exactly why or how individuals develop these diseases but key factors include:

• A genetic susceptibility – different family members can develop various types of autoimmune disease.
• Environmental triggers – these include exposure to chemicals, heavy metals like mercury, pollutants, mycotoxins from molds, and hormones as well as different types of infections like Candida.
• Diet and lifestyle habits that increase intestinal permeability (also known as a ‘leaky gut’).

How are autoimmune diseases diagnosed?

Unfortunately, autoimmune diseases are difficult to diagnose until they have progressed to the point where the symptoms are severe, predictable and fall into a pattern that is consistent with a particular autoimmune disease. However, your medical history, physical exams, biopsies, blood tests and radiography results can help towards a diagnosis.

Tests that can help diagnose an autoimmune disorder

No single blood test can definitively determine that you have an autoimmune disease. Instead, an array of tests is usually needed. Your healthcare provider will work with you to determine which of the following tests you would benefit from doing:

• Antinuclear antibodies
• Autoantibodies
• Secretory IgA antibodies
• Complete blood count – you can also do a CBC with differential
• C-reactive protein (CRP)
• Erythrocyte sedimentation rate (ESR)
• Food sensitivities and allergies
• Hormone levels
• Deficiencies of micronutrients
• Organ function

Is there a cure for autoimmune diseases?

Short answer: No (but there’s a solution).

The truth is that, once your body has learned to attack itself, it just won’t forget how to do that. And this is why the medical establishment considers autoimmune diseases as a life sentence. So, if you see a conventional doctor, your treatment, or management protocol, will typically include:

• Hormone replacement if you have a disease which causes hormone deficiency. Examples include type 1 diabetes and hypothyroidism.

• Corticosteroids, such as prednisone, suppress the immune system. These are prescribed when the body becomes cortisol-resistant, and the immune system is in overdrive.

• Disease-modifying anti-rheumatic drugs, or DMARDs, which are often prescribed to very sick patients.

Why not simply take these medications?

Because they don’t address the root cause of your disease. These drugs only mask your symptoms but may end up causing more harm:

• Although corticosteroids can be life-saving, their main use is to relieve symptoms. While corticosteroids do reduce inflammation and immune activation, they also hinder healing. And once you get off these drugs, symptoms often come back with a vengeance as your body is now even more cortisol-resistant. Moreover, these drugs come with loads of unwanted side effects such as weight gain, appetite stimulation, sleep issues and can zap your energy levels. And all of these side effects have serious adverse effects on gut health.

• Even at low doses, DMARDs have been found to increase intestinal permeability and may cause liver injury as well as diarrhea and vomiting. Besides being linked to higher risks of infection and a greater vulnerability to developing cancer, DMARDs can also cause autoimmune diseases such as SLE, myasthenia gravis, and Lambert-Eaton myasthenic syndrome as side effects!

Important note: Do not attempt to stop these medications on your own. It is imperative that you do so under medical guidance.

So what is the solution?

Although there is no cure for autoimmune diseases, you can stop your disease from progressing and put your symptoms into total remission for the rest of your life! Wondering how? Simple: work with a healthcare practitioner who will help you apply the principles of the autoimmune Paleo lifestyle (outlined below).

I won’t sugar-coat it

If you truly want to put your symptoms into remission, only changing what you eat will not be effective. You NEED to practice a healthy lifestyle as well.

Want to be symptom-free? Review your lifestyle.

1.    Get enough quality sleep.

Did you know that not getting quality sleep for only three nights or going 40 hours without sleep can lead to increased inflammation and an overly stimulated immune system?

Oh, that’s okay, you’ll just sleep more during the weekend, and everything will be peachy… Right?

Unfortunately, no. Research indicates that pro-inflammatory cytokines remain high for at least two days after increasing sleep to nine hours a night. In other words, the ‘catching up’ won’t help your immune system recover from late nights and early mornings.

So, not getting enough sleep during the week and hibernating during the weekend will seriously mess up your immune system.

Check out this article for tips on how to improve the quality of your sleep.

2.    Practice stress management methods.

I’m sure you know that being chronically stressed out can never be a good thing. But do you know why it is even more important for you to deal with your stress if you have an autoimmune disease?

In a nutshell, when you are stressed, your body responds by producing more cortisol to help you deal with your stressor. While our body is well equipped to deal with short-lived stressful situations, chronic stress can wreak havoc on the hypothalamus-pituitary-adrenal (HPA) axis – this may lead to cortisol dysregulation. When this happens, you may notice that your cortisol levels:

• Either follow a normal pattern but are chronically elevated.
• Or follow an ebb and flow pattern while still being higher than normal.

If I tell you that cortisol can open up the tight junctions between enterocytes (cells of the intestinal lining), what do you think will happen if your cortisol levels are elevated?

You’re right: chronically high levels of cortisol can increase intestinal permeability which, as mentioned earlier, is involved in the development of autoimmune disease.

Moreover, chronic stress has also been linked to a dysfunctional immune system.

Discussing stress-management techniques is beyond the scope of this article but here are a few tips that can help:

• Get some more you-time. Even if that’s just five minutes. Just take some time off to breathe in and out deeply.
• Make a list of things that stress you out. Then categorize them as things you can change and things you have no control over.
• Review your priorities – health vs. [fill this in]
• Work with a therapist.

3.    Connect with your loved ones.

Did you know that physical contact, such as hugging a family member, can reduce cortisol levels by decreasing the activity of the HPA axis? Plus touching someone you love also increases the ‘love hormone’ oxytocin which can improve your immune function!

The important point here is that you need to feel connected (even if that’s just your pals from the knitting group) – this will make it easier to cope with and heal from your autoimmune disease.

4.    Are you taking any of the following drugs?

Before taking any medication, check the associated side effects. If possible, avoid taking drugs that may cause any type of gastrointestinal issues such as constipation, diarrhea, abdominal pain, vomiting or nausea.

The most common offenders include:

• Anti-inflammatory drugs such as ibuprofen, naproxen, and aspirin (prescribed as pain reliever)
• Immune-suppressing drugs like corticosteroids and DMARDs
• Acid-suppressing drugs such as proton pump inhibitors, H2 blockers, antacids
• Laxatives and antidiarrheals
• Hormonal contraceptives
• Antibiotics

In a nutshell, all the drugs mentioned above have been shown to increase intestinal permeability thus damaging the intestinal barrier. To keep things simple, remember that about 80% of your immune system resides in your gut.

Since the aim of the autoimmune Paleo diet and lifestyle is to soothe your immune system, wouldn’t it make sense to avoid anything that could irritate your gut (and hence, your immune system)?

5.    If you smoke, I cannot urge you enough to quit.

Once you’ve got these factors covered, review your diet.

Are you eating your way to autoimmune diseases?

Did you know that autoimmune diseases are increasing by 2 to 10% every year?

For the skeptics out there: no, this staggering number is not solely due to better diagnostic techniques. A lot of what we eat is also contributing to autoimmune diseases by causing:

1. Nutrient deficiencies
2. Leaky gut (gut dysbiosis)
3. Inflammation (immune activation)

To remedy to this, I suggest you start by eliminating the foods listed below.    

Foods to avoid on the autoimmune Paleo diet

The following foods zap your nutrients, favor leaky gut, promote bacterial overgrowth and stimulate the immune system.

1. Grains: Wheat (including semolina and einkorn), any type of rice, barley, corn, durum, sorghum, rye, spelt, triticale, fonio, oats and Job’s tears. And of course, anything that contains gluten – check those food labels!

2. Industrial seed oils: Soybean oil, cottonseed oil, palm kernel oil, peanut oil, sunflower oil, safflower oil, corn oil and canola (rapeseed) oil.

3. Added sugars: High fructose corn syrup and anything with the word ‘syrup’ in it (like brown rice syrup), sugar and any type of sugar (such as muscovado sugar), agave, agave nectar, barley malt, caramel, dextrose, fructose, lactose, glucose, invert sugar, inulin, jaggery, molasses, treacle, sucanat.

4. Sugar alcohols: Xylitol, erythritol, mannitol and sorbitol.

5. Non-nutritive sweeteners: Aspartame, sucralose, saccharine, acesulfame K, neotame, and stevia.

6. Food additives: Olestra, acrylamides, artificial food colors, emulsifiers (guar gum, xanthan gum, lecithin, carrageenan and cellulose gum), brominated vegetable oil, propylene glycol (often added to non-alcoholic tinctures). The list is appallingly long, so I find it easier to just eat real food and avoid foods that come in boxes with a scary list of ingredients.

7. Alcohol

Once you’ve eliminated the above foods, proceed to remove the following items from your diet. These foods do NOT cause autoimmune diseases but may elicit an exaggerated immune response if you have an autoimmune condition.

 1. Coffee

2. Eggs – The egg yolk may be well tolerated, but individuals with leaky guts are often sensitive to the yolks as well. As such, I recommend avoiding the whole egg if you are just getting started with the autoimmune Paleo diet.

3. High carbohydrate diets since they promote leptin resistance, inflammation and can lead to insulin resistance.

4. Legumes – Any kind of bean and peas; includes soybean and derived products like tofu, tempeh, edamame, soy isolates, soy lecithin.

5. Nuts, seeds and derived products – This includes butters, flours and oils.

6. Nightshades and derived spices – Any type of peppers (bell peppers, cayenne pepper, chili peppers), ashwagandha, cape gooseberries, garden huckleberries, goji berries, eggplant, naranjillas, paprika, pepinos, pimentos, potatoes, tamarillos, tomatillos, tomatoes. Make sure to check curry powders as these may contain nightshade ingredients.

7. Pseudo-grains – These include quinoa, amaranth, chia, buckwheat.

8. Spices derived from seeds – Anise, annatto, black caraway, celery seed, coriander, cumin, dill, fennel, fenugreek, mustard, and nutmeg.

Why exactly do you need to avoid those foods?

• Egg whites contain lysozyme, an enzyme that breaks proteins into smaller chains. Lysozyme is able to bind strongly to other proteins, including egg proteins and proteins of bacteria that normally reside in our digestive tract. Since the chemical properties of lysozyme enable it to cross the intestinal cells, any other protein attached to it will also be able to cross the gut barrier. It is those foreign proteins that prompt the body to produce antibodies. And in doing so, the body can also produce autoantibodies.

• Grains, legumes, nuts and seeds contain phytates which, when consumed in large amounts, can increase intestinal permeability.

• Allergies and sensitivities to tree nuts are very common. Since individuals with autoimmune diseases often have a leaky gut, they are more prone to developing allergies and sensitivities to tree nuts. Moreover, if you have a hidden sensitivity to tree nuts, not eliminating them will hinder your recovery rate. Plus, fibers in tree nuts can be hard to digest – this can cause sensitivities in some individuals.

• Nightshades contain glycoalkaloids (a type of saponin), lectins and capsaicin that can overstimulate the immune system and may worsen intestinal permeability in susceptible individuals.

• Legumes and pseudo-grains also contain large amounts of saponins which may be problematic for some individuals with autoimmune conditions.

Feeling overwhelmed? I know I did when I first tried the autoimmune Paleo diet. The best way to tackle it is to focus on all those foods you can eat.

Foods to include in the autoimmune Paleo diet

The following real foods are loaded with various vitamins and minerals that will help reverse any nutrient deficiency you might have.

• Meat – Beef, veal, antelope, goat, rabbit, sheep, buffalo.

• Poultry – Pastured and wild chicken, dove, duck, emu, goose, quail, turkey.

• Seafood – This includes frozen fish, canned fish in BPA-free cans and fish eggs. Besides shellfish, you might also enjoy anemones, jellyfish, sea cucumber, sea squirt, sea urchin and starfish. However, I strongly advise you to avoid fish known to have high mercury levels such as marlin, king mackerel, and tilefish.

• Offal – This includes the brain, bones, heart, kidneys, liver, spleen, sweetbreads, tail, tongue and stomach.

Note: It’s totally OK if you don’t have access, or don’t like to eat, the above foods. Just focus on a varied, high-quality diet that won’t break the bank. And if possible, go for grass-fed meat, pastured poultry, wild game, and fish.

• Vegetables – Eat as many leafy greens as you can, ideally with every meal.

• Roots, tubers and bulb vegetables such as beets, kohlrabi, lotus roots, celeriac, radish, parsnip, carrots, jicama, taro, water chestnut, sweet potatoes.

• Sea vegetables like aonori, kombu, nori, sea grape, ogonori, sea kale and sea lettuce. Avoid algae (like chlorella and spirulina) since they can stimulate your immune system.

• Fruits – Keep your fructose intake between 10 to 20 grams per day.

• Healthy fats like cold-pressed avocado oil, extra virgin coconut oil, red palm oil, extra virgin olive oil, rendered fat from poultry and cattle.

• Fermented foods like raw, unpasteurized sauerkraut, vegetables, and fruits.

With lots and lots of bone broth! Check out this video if you’re unsure how to make bone broth.

Does everyone with an autoimmune disease follow the same diet?

Actually, no – you will need to work with a qualified healthcare professional to tailor the diet to your needs and to help you with meal planning. But here are some of the modifications I recommend on a case-to-case basis:

• Psoriasis can indicate severe increased intestinal permeability – as such, limiting fruits to berries; limiting consumption of starchy veggies and maintaining normal blood sugar levels are crucial.

• Autoimmune diseases related to the HLA-B7 genes – low starch diets can be really effective in putting autoimmune symptoms in remission. But you will have to experiment with various starches (types and quantity) to determine how your body reacts the different starches.

• FODMAP-intolerance (also known as fructose malabsorption) – limiting FODMAPs (short chain carbohydrates rich in fructose molecules) can seriously improve your condition.

• Histamine sensitivity – You would need to avoid histamine-rich foods and histamine-releasing foods.

Supplements you may benefit from

• Betaine HCl if you have low stomach acid and find it hard to digest proteins. I recommend brands that include pepsin.

• Enzymes if you have digestive issues. If you’re in a lot of pain, you might also want to try taking bromelain which comes from the stem of the pineapple. Bromelain facilitates digestion when taken with meals but acts as an anti-inflammatory substance when consumed between meals.

• Ox bile if you have had your gall bladder removed or if eating dietary fats feels like you swallowed a brick.

• Glycine if you have an autoimmune disease that affects your joints, skin or connective tissues. I prefer using grass-fed gelatin and collagen powders (these have done wonders in terms of relieving my symptoms) but you can also try a glycine-containing supplement.

Glycine is involved in digestion, effective functioning of the nervous system and proper wound healing. It also helps regulate blood sugar levels and promotes muscle repair. And guess what? Glycine can help regulate both the innate and adaptive immune system!

I know how it feels to live with an autoimmune disease. And I know how intimidating the autoimmune Paleo diet can look. But if you have an autoimmune disease, I strongly encourage you to give it a try. You deserve a happy life without symptoms.

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Chickpea Chopped Salad

Here’s a tasty chickpea chopped salad that may just become your go-to sandwich spread or wrap filling. Or, just add a scoop to a green salad to add protein. Filled with olives, cucumbers, peppers, and sunflower seeds, this is both comforting and crunchy all at once.

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Recipe of the Week: 7-Minute "Quick Seamed" Green Beans

Traditionally, Green Beans have been prepared by boiling,which not only dilutes their flavor but also results in a greater potential for loss of nutrients. That's why I recommend "Quick Steaming" Green Beans. With "Quick Steaming" you will not only ...

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Best sources of Vitamin K

If you've read about vitamins A, B, C, D, and E, you might feel like we've missed a few vitamins as we jump over to vitamin K. But there are no vitamins F through J (at least not yet). Vitamin K is named after the German word for blood clotting ( ...

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From the kitchen: Tips for Preparing Green Beans

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What is the difference between green, black, and oolong tea?

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The most studied role of pantothenic acid in health support is its incorporation into a molecule called Coenzyme A (CoA). This molecule is arguably on the short list of the most important chemicals needed to sustain life. In fact, CoA is so ...

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Weekly Plant-Based Dinner Plan, October 31 – Nov. 4, 2016

Today is Halloween, at least in the U.S., so many people won’t have their minds on dinner — making it or eating it.

The post Weekly Plant-Based Dinner Plan, October 31 – Nov. 4, 2016 appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

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12 Foods You Can Eat a Lot of Without Getting Fat

One piece of advice often given to dieters is to eat until you reach satiety — that is, until you feel full. The problem is that different foods can have vastly different effects on hunger and satiety. For example, 200 calories of chicken breast may make you feel full, but it could take 500 calories […] The article "12 Foods You Can Eat a Lot of Without Getting Fat" appeared first on AuthorityNutrition.com

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9 Benefits of Maca Root (and potential side effects)

The maca plant has exploded in popularity in recent years. It’s actually a plant native to Peru, and is commonly available in powder form or as a supplement. Maca root has traditionally been used to enhance fertility and sex drive. It’s also claimed to improve energy and stamina. What Is Maca? The maca plant, known […] The article "9 Benefits of Maca Root (and potential side effects)" appeared first on AuthorityNutrition.com

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The Top 7 Tear-Jerking Health Benefits Of Onions

Onions have a long history as a food staple and natural medicine, used for millenniums around the world. They are robust in taste and smell, and are often used daily as the first ingredient in meals, from stir fries and curries to soups and salads. There are countless ways to cook and eat onions, and contained within the teary layered ground vegetable, there is are potent juices and oils that hold some very powerful health benefits.

 

A Brief History Of Onions

Onions are vegetables that grow underground as bulbs at the base of plants called Allium cepa. They are grown worldwide and are related to garlic, chives, shallots, leeks and spring onions (scallions). Onions are made up of layers underneath the peel and vary in size, color and shape, with the most common being white, brown and red. Smaller onions come in a number of different types, including chives, leeks and shallots. Scallions or spring onions include a small white bulb and green tops, and are actually just very young onions, harvested before the bulb has swelled. The taste and aroma of onions can vary as well, from mild to sweet and sharp to pungent, depending on the variety, season and quality. Stronger smelling onions are the ones that cause more tears! They have a reputation for making you cry and making your breath stink.

Onions have a long and fascinating history around the world, used as a preventative medicine during epidemics, including the plague in Europe, and as a cure for colds by the Roman emperor Nero. Onions have been cultivated for at least 5,000 years, according to research. They grew wild in many different countries, and were therefore most likely consumed for thousands of years all over the world before major international trade became commonplace. Onions may, in fact, be one of the earliest cultivated crops because they were less perishable, easier to grow in different soils and climates, and more transportable than many other foods at the time.

These underground vegetables were grown in Chinese gardens as far back as 5,000 years ago, and are referenced in some of the oldest Vedic writings in India. They can be traced back to 3,500 B.C. in Egypt, where they were considered an object of worship. Onions symbolized eternity, and were buried alongside Pharaohs. The representation came from the round shape and layers of the onion, seen as a ‘circle-within-a-circle’ structure.

Nutritional Information (1 medium raw onion/110g)

Onions are made up of a number of important and essential nutrients, including natural sugar, vitamins, minerals and fiber. Raw, they are made up of 89% water, 9% carbohydrates, 1.7% fiber, with minuscule amounts of protein and fat.

Calories – 44
Total Fat – 0g
Cholesterol – 0mg
Sodium – 4mg
Total Carbohydrates – 10g
Dietary Fiber – 2g
Sugar – 5g
Protein – 1g
Vitamin C – 14% of RDI
Iron – 1% of RDI
Calcium – 3% of RDI
Vitamin B6 – 7% of RDI
Folate – 5% of RDI
Manganese – 7% of RDI
Potassium – 5% of RDI

Raw vs Cooked Onions

There is quite a difference between raw and cooked onions, with the nutrients being far more active in its raw state. That’s because it contains a variety of organic sulfur compounds in a volatile oil, which provide certain health benefits. They are partly destroyed when heated. However, onion juice can be difficult to digest for some people, and can cause irritation in others. If that’s the case, there are ways to cook onions, causing the least damage to its powerful sulfur and oil. For example, oven baked in their skins, like baked potatoes, creates a milder flavor and becomes easier to digest while preserving many nutrients. While onions are extremely healthy when eaten raw, you probably don’t want to follow the former prime minister of Australia’s lead, when he took everyone by surprise, biting into a raw, unpeeled onion in Tasmania. Maybe go for chopped in a salad!

Health Benefits Of Onions

Onions have long been considered healthy, medicinal vegetables around the world, and over the years, a number of studies have proven certain health benefits…

1. Onions May Boost Your Immune System

The polyphenols in onions act as antioxidants in the body, which protects it against free radicals. That, in turn, helps boost and strengthen the immune system. Onions have a higher concentration of selenium than other vegetables. According to research, this trace mineral helps reduce inflammation and stimulates immune function. Immune cells that have a selenium deficiency tend to endure more oxidation, which can cause them to develop and reproduce inefficiently. The quercetin in onions has also been found to be beneficial to the immune system – this time in relation to allergies. According to a study from the University of Maryland Medical Center, quercetin may reduce allergic reactions by stopping the body from producing histamines, which cause sneezing, crying and itching during a bout of allergies.

2. Onions Have An Anti-Inflammatory Effect

There have been several studies into the anti-inflammatory properties of onions, with researchers finding the vegetable’s sulfur content and quercetin to have significant benefits. Onions have strong antioxidant properties that can reduce inflammation and stop harmful microorganisms from growing in the body. A 2005 study looked at four types of onions – red, violet, white and green, measuring their phenolic contents, antioxidant properties and free radical scavenging activities. Researchers found that all varieties had protective properties, with the outer layers of the red variety being a particularly rich source of quercetin, and showing significant protection of DNA damage caused by free radicals. Another study looked specifically at small yellow onions, finding that their anti-inflammatory effects selectively inhibited cell growth. Researchers concluded they could be used as a potent source of beneficial phytochemicals.

3. Onions Are Heart-Healthy Vegetables

Onions may benefit heart health in a number of ways, including lowering blood pressure and reducing the risk of heart attack. Research shows that sulfur, which onions are high in, may act as a natural blood thinner and helps prevent blood platelets from clustering. Platelets aggregating is a known risk of heart attack and stroke. The quercetin in onions may also be a player in heart health, by potentially helping to prevent plaque buildup in the arteries, reducing the risk of heart attack and stroke.

4. Onions Can Help Regulate Blood Sugar Levels

Onions have been shown to lower blood sugar levels in several animal and human studies and may decrease the risk of diabetes. The chromium in onions assists in regulating blood sugar while the sulfur content helps lower blood sugar by triggering insulin production. One human study published in 2010 looked at the hypoglycemic effects of raw red onions. Researchers found that 100 grams per day significantly reduced blood sugar levels in the subjects, and concluded that they could be used as a dietary supplement in the management of type 1 and type 2 diabetes.

5. Onions Are Linked To Increased Bone Health

Onions have been shown to have protective effects against bone deterioration, such as osteoporosis, which is particularly common in postmenopausal women. Both animal and human studies have concluded that onions can minimize bone loss, and potentially even increase bone mass. One study looked at the effect frequent onion consumption had on perimenopausal and postmenopausal women aged 50 and older. The group was divided into participants who consumed onions less than once a month, twice a month to twice a week, three to six times a week, and once a day or more, based on self-reported dietary history. Researchers conducted a body dual-energy x-ray absorptiometry and found that bone density increased as the frequency of onion consumption increased. Individuals in the study who consumed onions once a day or more had an overall bone density 5% greater than individuals who consumed onions once a month or less. Researchers concluded that older women consuming onions frequently may decrease their risk of hip fracture by more than 20%, compared to women who never eat onions.

6. Onions Promote Healthy Digestion

Onions have a beneficial fiber called inulin, which belongs to a class of carbohydrates called fructans. Fructans act like prebiotics, which serve as food for probiotics and promote healthy gut flora. This, in turn, encourages a healthy gastrointestinal tract and reduces constipation. Onions also contain a type of soluble fiber called oligofructose, which promotes healthy bacteria growth in the intestines. This has been found to prevent and treat certain types of diarrhea.

7. Onions May Be Linked To Cancer Prevention

Several observational studies have looked at the link between increased consumption of onions and a reduced risk of certain types of cancers, including stomach, breast, colon, prostate and ovarian. One study looked at the potential benefits of allium vegetables, including onion and garlic in southern Europe. Researchers looked at the consumption of onion between 0 to 14 and 0 to 22 portions per week and found that there was an inverse association between the frequency of allium vegetable consumption and the risk of several common cancers. A 1996 study looked at whether increased onion consumption could decrease the risk of stomach cancer. Researchers concluded that there was “evidence for a strong inverse association between onion consumption and stomach carcinoma incidence”.

Delicious Onion Recipes

Onions make a fantastic base for so many meals. A classic way to start cooking anything on the stove top is to fry onions and garlic in a drizzle of olive oil.

One quick, easy vegan option is a vegetable soup. Start with two roughly chopped onion, three cloves of garlic, three centimeters of ginger, two teaspoons of turmeric and two teaspoons of coriander seeds fried in a dessert spoon of olive oil. Once the onion is soft and aromatic, add four roughly chopped carrots, three roughly chopped zucchinis and 1.5 liters of water. Cover and simmer for one hour, blend and serve with salt and pepper. Here are some more raw and cooked onion recipe links…

Bell Pepper Salad – This colorful, flavorful salad is absolutely bursting with nutrient-dense ingredients. The powerful vegetables, including bell peppers, onion and tomatoes are full of vitamins, minerals and flavonoids, while the healthy fat of the olive oil helps the body absorb some of those important nutrients.

Coconut, Lime & Fennel Slaw – This vegan, gluten-free and grain-free slaw recipe is a delicious take on traditional coleslaw, which is usually full of fatty, dairy-rich ingredients. The recipe calls for a bulb of fennel, lime, red onion, shredded coconut, coconut water, coconut oil, coconut manna (butter) and salt to taste.

Mango Salsa – This delicious yellow dip is full of flavor and the perfect accompaniment to savory, salty food. Ingredients include mango, red onion, cilantro, lime and jalapeño. The blogger even says this tasty salsa is a great way to get kids to eat onions, so give it a go!

Pico De Gallo – This is another salsa recipe, but is more traditional in the sense that it has a tomato base. This one includes plum tomatoes, which are full of flavor, white onion, jalapeño, lime and cilantro.

Creamy Basil Slaw – Another delicious homemade slaw recipe that includes a number of nutrient-rich and tasty ingredients. This one calls for green cabbage, purple cabbage, red onion, grape tomatoes, basil, cucumber, mayonnaise, apple cider vinegar, garlic and basil.

Caramelized Sweet Onion Soup – This warming, delicious soup includes sweet onions, such as Maui, Vidalia or Walla Walla, butter, thyme, white pepper, sugar, olive oil, celery, garlic, herbs, sherry, chicken or vegetable stock, heavy cream (although you can leave that out) and bread cubes. Again, you can leave the bread out.

Baked Onion Bhajis – One of the yummiest onion-based foods are Indian bhajis. This vegan recipe is a slightly healthier version that the traditional fried dish, because it is oven baked instead. Ingredients include oil, chickpea flour, onions, turmeric, cumin, coriander, ginger, chilli, tomato puree and water.

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What Are the Best Substitutes for Butter?

Butter is a common spread and baking ingredient. Yet despite its popularity, some people avoid butter for various reasons. Fortunately, there are plenty of ways to enjoy foods without it. This article explores the various ingredients that can be used as butter alternatives. Reasons Why You Might Need to Replace Butter There are a few […] The article "What Are the Best Substitutes for Butter?" appeared first on AuthorityNutrition.com

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Is It Bad to Eat Before Bed?

Many people think it’s a bad idea to eat before bed. This often comes from the belief that eating before you go to sleep leads to weight gain. However, some claim that a bedtime snack can actually support a weight loss diet. So what should you believe? The truth is, the answer isn’t the same […] The article "Is It Bad to Eat Before Bed?" appeared first on AuthorityNutrition.com

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Pumpkin Juice

There’s more to pumpkin juice than just breaking into a haunted pumpkin patch, fending off the zombies, and juicing a pumpkin. This Harry Potter-inspired version simmers spices, fresh ginger and vanilla bean – with apple juice to infuse it. Then it’s blended with soaked dried apricots, pumpkin purée and a little nutmeg.

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Barre Workout: What It Is & How You Can Benefit

Looking for a total body workout that will push your muscles to their limit? If so, it’s time to try a barre class. Barre is a ballet-inspired workout that features elements of yoga and pilates. Over the last few years, barre has become one of the hottest fitness trends, with studios popping up all across the nation. Read on to find out why barre may be a great workout for you!

 

What Is a Barre Workout

When many people first hear about barre workouts, they immediately think of ballet shoes, leotards, stockings, and tight buns. That’s far from the case, though. While barre was originally developed by a ballerina (more on the history in just a minute), you don’t need any dance background or rhythm to join.

During a traditional one-hour class, participants will repeat very small, isometric movements that target a specific area of the body and work muscles to the point of exhaustion. That’s why you’ll often hear barre teachers repeat: “down an inch, up an inch.” While moving your body an inch at a time may not sound all that challenging, it will definitely get your muscles burning… and that’s the point. If your body is shaking then you know you’re doing it right!

What makes barre unique is once a muscle has reached exhaustion, you will immediately stretch it out. This is what helps to create those desired long, lean muscles. Think of a dancer’s body!

While every studio is different, barre classes typically start out with a mat-based warm up that will consist of planks, push-ups, and various arm exercises. You may even work with light free weights or resistance bands. Once you’re warmed up, the class will move to the ballet bar where participants will engage in a series of lower-body exercises. Along with using the ballet bar for balance and support, some teachers like to put a soft exercise ball in between the legs to create a more challenging workout. Get ready to feel the burn in your glutes and thighs. Additionally, during a barre class, you will engage and work your core muscles. You will feel those abs working at the bar and then again during a mat workout toward the end of class. 

While there’s no doubt that a barre workout is intense, it’s actually considered “low-impact” and easy on the joints. Barre is specifically designed to be extremely effective and very safe for all fitness levels and ages.

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The History of Barre

Barre originated in London after a German dancer named Lotte Berk fled from the Nazi’s in the late 1930’s. After she suffered a back injury, Lotte combined her ballet bar routine with her rehabilitative therapy in hopes of increasing strength and flexibility. Through these moves, she formed a new exercise. She opened up The Lotte Berk Studio in her basement back in 1959.

Decades later, in 1971, one of Lotte’s American students, Lydia Bach, brought the workout to the United States. She opened the first Lotte Berk Method studio in New York City. It’s amazing to see how far Lotte’s method has come. Throughout the years, many famous faces have taken classes at the Lotte Berk Method studios in either New York City, the Hamptons, or Beverly Hills. Some famous names include Mary Tyler Moore, Jessica Lange, Julia Roberts, Brooke Shields, Farrah Fawcett, Lori Singer, Christie Brinkley, and many more.

Today, barre workout studios remain a hit among celebrities and the general population. When looking for a barre class, you will notice that there are various chains — i.e. Pure Barre, The Bar Method, Barre3, Figure 4 Barre, and Physique 57. While the fundamentals are the same with any Barre class, there are some slight differences between the various types. So when you’re first getting introduced to barre it’s a good idea to test out different studios and instructors so you find what works best for you!

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The Benefits of Barre

1) Target Multiple Muscles at Once

Often times when people visit a gym with the goal of strengthening their body and toning their muscles, they either lift free weights or pump iron attached to a machine. While there are certainly benefits to this type of workout, you typically only work one muscle at a time. In a barre class, however, each exercise targets multiple muscle groups at once. For example, many moves done at the ballet bar will require an engaged core, firm back, tight glutes, and lots of leg movement. You may be holding, pulsing up and down, and stretching all at the same time! 

Along with working the major muscles, barre’s small, isometric movements help target the smaller, minor muscles that are often ignored in other fitness plans. 

2) Create Long, Lean Muscles

Proponents of this popular workout say one of the most notable benefits of barre is how it changes a person’s body. As I mentioned earlier, during a barre class participants will work both their major and minor muscles to the point of exhaustion. Then, just when you feel like your body can’t be pushed any further, those tired muscles are immediately stretched. This helps to elongate the muscles and reshape the limbs. Over time, the body will become more defined without any unwanted bulk.  

3) Increased Endurance Strength

Up an inch, down an inch! Through barre’s tiny, isometric movements, you are constantly contracting and relaxing your muscles. Each rep keeps your muscles engaged, which over time helps to increase endurance and strength. But don’t worry about building too much endurance that you will outgrow the barre workout. Most studios like to switch up class moves so your body should never get bored!

4) You May Lose Weight

While you won’t torch as many calories in a barre class as you would in a Zumba or cardio class, it’s still adding an extra hour of movement to your day, which is great for weight loss. Keep in mind, though, if you’re looking to drop the number on your scale then it’s important to pair your workouts with a healthy diet filled with plenty of fruits, vegetables, and lean proteins. Remember – you can workout as much as you want, but you can never outrun a poor diet! 

5) Improved Posture

Bad posture can lead to severe neck and back pain, poor circulation, digestive issues, increased risk of disease, and stress. If you find yourself rounding your shoulders and hunching your back often then you may want to give barre workouts a try. In order to achieve proper alignment during class, you’ll need to keep a straight spine and pay close attention to your form. Barre instructors emphasize the importance of proper alignment of the hips, spine, and shoulders more than anything else in a class. So over time, this awareness will carry over into your daily life to help improve posture. 

Additionally, as your core strengthens, your posture will naturally improve!

6) Improves Flexibility

While you don’t need to be a pretzel to join a barre class, the longer you stick with it, the more pretzel-like you will become! Many of the stretches practitioners do at the bar and on the mat target the hamstrings, hip muscles, thighs, back, waist, and arm muscles. By constantly stretching these areas you are elongating the major muscle groups in the body and improving flexibility.

7) It’s Low Impact

For someone who is used to High-Intensity Interval Training (HIIT), Crossfit, P90X, Zumba, or even running, a barre class may not seem like you’re working hard enough. Don’t get me wrong, a barre workout will leave you in a sweat with tired muscles. But it won’t have you feeling like you can’t breathe. That’s because barre is low-impact. For that reason, it’s easy on the joints and considered a low risk for injury.

8) Improves Mind-Body Connection

Barre classes don’t only challenge you physically, but also mentally. As you practice those small, isometric movements associated with a classic barre class, your mind is forced to focus on each and every muscle that you’re working. Strengthening that neuromuscular connection (mind and body communication) helps to activate underused muscles outside of class. 

9) Reduced Stressed/ Improved Confidence

Working out, in general, will get your endorphins flowing and release happy hormones into your body. So if you’re feeling stressed or need a good confidence boost then a barre class may be just what the doctor ordered!

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New To Barre Class? 

You don’t need any fancy equipment to take a barre class, but there are some things you should know before showing up for your first session. Check out this quick video by Pure Barr for some tips:

While barre classes are traditionally done in a studio that has a ballet bar and plenty of floor space, you can easily take your practice to your house. All you’ll need is the back of a chair or countertop to replace the ballet bar and a good instructional video. There are plenty of videos on YouTube! If you don’t have a full hour to dedicate to your barre workout, YouTube has some great 30-minute barre workouts that work the full body. You can also find routines that focus on specific parts of the body. So if you’re looking for an online class that focuses more on the core or more on leg muscles then you can easily find one. To get started, check out this great online class:

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Chewing Gum: Good or Bad?

People have been chewing gum in various forms for thousands of years. Original gums were made from the sap of trees, such as spruce or Manilkara chicle. However, most modern chewing gums are made from synthetic rubbers. This article explores the health benefits and potential risks of chewing gum. What Is Chewing Gum? Chewing gum […] The article "Chewing Gum: Good or Bad?" appeared first on AuthorityNutrition.com

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Is Whole Milk Better Than Low-Fat and Skim Milk?

Milk is one of the most nutritious beverages on the planet. That’s why it’s a staple in school lunches and is a popular beverage for people of all ages. For decades, nutrition guidelines have recommended only low-fat dairy products for everyone over the age of two (1). However, in recent years scientists have called that […] The article "Is Whole Milk Better Than Low-Fat and Skim Milk?" appeared first on AuthorityNutrition.com

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22 Creative & Healthy Trail Mix Recipes

Whether you call it gorp, scroggin or studenterhavre, trail mix is a quick, easy, non-perishable and portable snack that can be made to be very healthy, filling and energizing! Here are 22 creative takes on the classic hiking snack…

 

Is Trail Mix Healthy?

This classic hiking snack tends to get a bad rap health-wise these days. There are elements of it that you do need to be aware of. Dried fruit, for example, sounds super healthy, but it really is a powerhouse of sugar, and nuts, while extremely nutritious, are also very fatty. Yes, they are full of healthy fats, but even healthy fats should be eaten in moderation, and it is easy to mindlessly snack on trail mix all day! Then, there is the issue with certain ready-made trail mixes, in relation to what they are made out of. Sugared nuts, for example, or ‘yogurt bites’, which are hardly yogurt and largely artificial flavors and sugar, might be part of the mix. Then there are banana chips, which are deep-fried in, most likely, cheap and unhealthy oil, and often coated in sugar. Sometimes chocolate chunks are added, which, again, are ok in moderation, and actually have some health benefits if they are good quality dark chocolate. But, certain mixes will come with milk or white chocolate that are full of cheap, artificial ingredients and sugar. The list goes on!

    

Having said all that though, you can find good quality whole food trail mixes, and you can make your own. If eaten in moderation and when you are doing a lot of exercise, like a long-haul hike, they can be healthy, beneficial and well-worth a go! It is also important to be aware of what you are eating for the rest of the day, including breakfast, lunch and dinner, because nutrition should be looked at in 24-hour cycles (and even weekly cycles for that matter). In order to maintain a balanced diet, you need to eat all the essential nutrients in a day and ensure you fast, either overnight or intermittently. For example, if you eat oats for breakfast and a vegetable soup for lunch, then you should make sure you eat a protein-packed dinner. If you snack on trail mix throughout the day, you should reduce the amount of sugar you consume alongside it, and slightly reduce your fat intake in your other meals. Again, this is all dependent on the type of trail mix you choose, how much of it you eat, and how strenuous your exercise is (how many calories you are burning).

Uses For Trail Mix

The classic one here is, of course, hiking. Long-haul hikes, especially hilly or mountainous ones in hot weather and with a pack on burn a serious amount of calories, and you need to be hydrating and refueling if you’re going for several hours. Trail mix is perfect for this, especially if it is full of nuts, because they provide slow-burning energy.

For the same reason, trail mix can be a handy snack for any kind of prolonged physical activity like hiking, such as cycling. Another option, if you work in an office and find yourself hitting the vending machine around ‘tired o’clock’ in the afternoon, you can bring a healthy trail mix option instead. It is sure to keep you awake, energized and focused! Be careful not to over-indulge though, especially in a stationary job like office work! If you have a physical job, on the other hand, it can be the perfect handy, portable snack for work to keep you fueled and strong between meals. Because it is such a portable and fairly non-perishable snack option, it’s also a great one for camping.

Building A Classic Trail Mix (To Your Liking!)

The simple trail mix recipe consists of some or all of the following, and you can add in or leave out whatever you want, to your liking! But be aware, nuts, seeds or oats should be the base – we wouldn’t recommend leaving them out and just making a mix of dried fruit and chocolate! That will most likely lead to a very quick sugar crash and food craving. Go for a nice mixture of some of these ingredients:

Nuts – You can use any nuts you like. Raw nuts that are unseasoned and unsalted are the best options, but if you can’t find raw, go for roasted. If you can find raw but prefer roasted, buy the raw ones and dry roast them at home, either on a tray in the oven, or on an unoiled non-grease pan over the hob. Some of our favorites are almonds, hazelnuts, cashews, brazil nuts and pistachios.

Seeds – Again, go for any type you like – sunflower, pumpkin, linseed (flaxseed), sesame – the list goes on! Seeds are little powerhouses of nutrition, and, although oily and fatty, are extremely high quality and good for you. You will get a great dose of protein, magnesium, iron, and a great number of other vitamins and minerals. They are best raw, like nuts, and unsalted.

Dried Fruit – We always try to include less fruit and more nuts and seeds into our trail mixes, but that’s not to say dried fruit doesn’t have its benefits. If you are using trail mix as an energy snack on a physically difficult hike, or during an intense physical job, then you can actually suffer from low blood sugar, which means you need a sugar boost. Dried fruit is great for that, but, when choosing it, you need to be careful not to get the stuff that’s coated in refined sugar. Go for sun dried fruit that’s as natural as possible.

Extras – Don’t be afraid to change it up a bit each time and add some fun or decadent options (in moderation!). After all, if it’s the same every time, you’ll soon get bored of it! Good quality dark chocolate chunks are great little additions that taste so good with nuts! You can also add popcorn, oats, granola or natural yogurt balls. These recipes will give you some more ideas…

Trail Mix Recipes

Healthy Popcorn Trail Mix – Let’s kick the recipes off with this easy-to-prepare concoction! This one includes popcorn, dried apricots, dried cranberries, cashews and sunflower seeds. That’s a bit out of each of the groups mentioned above – nice and balanced, tasty and full of different flavors.

Breakfast Oatmeal Trail Mix Bars – This is a bit of a different take on trail mix, and can be enjoyed for breakfast, or as a bar option out on a trail or cycle. They are packed full of nutrient-dense foods, providing protein, fiber, vitamin, minerals and antioxidants. The recipe calls for coconut oil, ground flaxseed, banana, honey, egg, butter, whole wheat flour, baking powder, baking soda, oats, semi-sweet chocolate chips, walnuts, cranberries and shredded coconut.

Trail Mix Energy Bites – This is another creative take on traditional trail mix. This snack is an excellent source of energy and is wholesome and filling. It includes peanut butter, honey, quinoa, oats, almonds, pistachios, peanuts and cranberries.

Chocolatey Coconut GORP – GORP, or, ‘Good Old Fashioned Raisins and Peanuts’, is a classic trail mix option, but this one includes chocolate chips and coconut flakes as well. Go for good quality dark chocolate if possible, and that’s about it!

Five-Ingredient Banana Chip Tuxedo Trail Mix – This fancy-sounding trail mix recipe is actually very easy to throw together. It calls for banana chips, roughly chopped, peanuts, white chocolate chips, semi-sweet chocolate chips and pecans. You are probably already aware that white chocolate is not a healthy or natural option, but, as with every indulgence, eat in moderation!

Blueberry, Cranberry, Coco Nutty Trail Mix – This vegan, gluten-free and paleo-friendly trail mix is full of natural whole foods with plenty of nutrients. It includes raw almonds, raw cashews, sunflower seeds, pepitas, oven-roasted coconut chips, dried cranberries, dried blueberries and mini vegan dark chocolate chips or cacao nibs.

Easy Homemade Trail Mix – This trail mix is super simple, but bursting with colors and flavors! It is made up of almonds, pistachios, pumpkin seeds, goji berries and chocolate chips.

Pistachio Trail Mix – These beautiful green nuts have made a bit of an appearance in this blog already, but this is one that focuses quite heavily on them. Alongside goji berries, macadamia nuts and cacao nibs, the exciting-looking mix is green, red, white and dark brown.

Organic Greek Vanilla Yogurt Bar With Fruit & Nut Trail Mix – This impressive looking snack seems far more complicated to make than it is! It includes just two ingredients – organic Greek vanilla yogurt and fruit and nut trail mix (you can use one of the basic ones above, or make your own with your choice of nuts and dried fruit!). Simply mix, spread on a tray, and freeze.

Fall Trail Mix – This is a Fall (Autumn) themed recipe, but can definitely be enjoyed any time of the year! The recipe calls for apple pie granola, macadamia nuts, pistachios, butterscotch chips, pumpkin seeds, butter toffee peanuts and cranberries. You can, of course, make it a more health-conscious choice by leaving out or replacing the butterscotch chips and butter toffee peanuts for a more natural option, like honeyed nuts, but, as always, moderation is key!

Tropical Trail Mix – This is another very basic, but very effective and tasty trail mix recipe. It includes raw almonds, raw pecans, dried fruit of your choice (maybe go for pineapple, mango and papaya to stick to the tropical theme!), and unsweetened coconut chips.

Healthy Homemade Tropical Trail Mix – This vegan, gluten-free and paleo-friendly trail mix is another tropical-inspired recipe. This one calls for a few more ingredients than the previous one, including raw almonds, raw cashews, macadamia nuts, sunflower seeds, pepitas, oven roasted coconut chips, dried cranberries, dried blueberries, dried pineapple and dried mango.

Roasted Chickpea Trail Mix – This is something a little different, with roasted chickpeas as the base. The recipe includes, as well as chickpeas; cashews, cranberries, chocolate chips, dried tart cherries, sunflower seeds, puffed brown rice and dried apricots.

Travel Trail Mix – This is another pretty classic trail mix recipe, comprising of mixed nuts (like cashews, almonds and macadamias), dried cranberries, chocolate buttons, coconut chips, dried apricots, dried cherries and pepitas.

Crockpot Chunky Monkey Paleo Trail Mix – This healthy, gluten-free trail mix is a great on-the-go energy booster. It is easy and full of flavor, and, unlike a number of others that are raw, it can be prepared in your crockpot! The recipe includes walnuts, cashews, unsweetened coconut flakes, coconut sugar, butter (or coconut oil for vegans), vanilla extract, unsweetened banana chips, and dark chocolate.

Wisconsin Trail Mix – This is a very simple, straight-forward, but colorful and flavorful, trail mix. And since Wisconsin is America’s leading cranberry-producing state, it’s no surprise the recipe starts with dried cranberries! Alongside that, the mix calls for dried cherries, semi-sweet chocolate chips, candied pecans and dry roasted peanuts. You can always use plain pecans if you’d rather not have the added sugar content.

Moroccan Spiced Nuts Trail Mix – This is a bit of an interesting different trail mix recipe, made in the oven. The mix includes grapeseed oil, preserved lemon rind and its brine, raw unsalted almonds, raw unsalted cashews, dried apricots, golden raisins, cumin, cinnamon, coriander, chili powder, turmeric, smoked paprika, cayenne pepper, allspice and ground mustard seeds.

Healthy Trail Mix – This is another easy, handy idea for a nice mix of fruit, nuts and fun stuff! The recipe calls for dried blueberries, dried cherries, dark chocolate chips and raw almonds. Pure and simple, because sometimes less is more!

Maple Pumpkin Fall Harvest Trail Mix – Having said that, sometimes more is more! This seasonal recipe uses the perfect mix of irresistible flavors for a very tasty trail mix treat. It can, of course, be enjoyed all-year-round as well as Fall (Autumn)! The recipe calls for 100% pure maple syrup, pumpkin pie spice, sea salt, pecans, pepitas, sunflower seeds, sliced almonds, dried cherries, dried apricots, golden raisins and cinnamon chips.

Peanut Butter Chocolate Trail Mix Granola Bars – Another creative, fun option for trail mix! These can be taken on a hike, on a cycle, or anywhere for a snack. They are tasty, filling and absolutely bursting with fiber and other nutrients. The recipe calls for almonds, cashews, oats, flaxseed, semi-sweet chocolate chips, dried cranberries, raisins, peanut butter and honey.

Granola Trail Mix – Granola is a great addition to trail mix, and this recipe uses protein granola, slivered almonds, mini chocolate chips, raisins, roasted peanuts and cashews. You can always make your own granola if you have time, but, if not, try to choose a brand in the store with the least amount of sugar.

Cranberry & Walnut Trail Mix – And lucky last is this cute little trail mix with a yummy, naughty ingredient – m&ms! Alongside that, the recipe calls for walnuts, peanuts and dried cranberries. Quick, simple and fun!

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