Apple Cider Vinegar Drinks for Health and Energy

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Why Sourdough is One of the Healthiest Breads

Sourdough bread is an old favorite that has recently risen in popularity. Many people consider it to be tastier and healthier than conventional bread. Some even say that it’s easier to digest and less likely to spike your blood sugar. But is there any truth to these claims? This article takes a close look at […] The article "Why Sourdough is One of the Healthiest Breads" appeared first on AuthorityNutrition.com

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36 Beautiful Smoothie Bowl Recipes To Nourish Your Mornings

Beauty, color, texture and fun. Smoothie bowls really are a step up from regular old smoothies. While they can be enjoyed at any time of the day, they are that quintessential breakfast option that will put a smile on any health-conscious person’s face. Here are 36 of the most vibrant, creative, and, of course, nutritious, smoothie bowl recipes going around…

 

Smoothie Bowl Recipes

Butternut Squash Smoothie Bowl – This gluten-free, vegan smoothie option is packed full of nutrients. It is rich in powerful beta-carotene, which is a provitamin that is converted into vitamin A in the body. Beta-carotene has a range of health benefits, from strengthening immunity to improving eye and heart health. This smoothie bowl is made with banana, mango, apricots, butternut squash, unsweetened almond milk and either lemon or orange.

Tropical Smoothie Bowl – This is another vibrant, sunny breakfast smoothie bowl to kick start your day. It is made with bananas, mangoes, pineapple, almond milk and shredded coconut. If you like pina coladas, this has a similar tropical, coconuty taste – ideal for summer!

Chocolate & Strawberry Smoothie Bowl – Simple and elegant, this pretty in pink smoothie bowl is another great summer option, when strawberries are in season, but you can also freeze your strawberries in summer and enjoy this recipe all-year-round. After all, chocolate and strawberries works any time of the year! It is made with strawberries, plain yogurt (try natural Greek style), unsweetened vanilla almond milk, honey and a range of delicious, nutritious toppings, including cacao nibs, sliced strawberries, granola, and chocolate-covered strawberries.

Anti-Inflammatory Blackberry Overnight Oats Smoothie Bowl – This is a chunkier smoothie bowl variation, because it is not blended. However, if you’d rather it smooth, you can simply blend the ingredients. Otherwise, you can follow the recipe, which involves preparing it the night before and allowing the oats to soak up all the goodness, ready for the morning! The recipe calls for blackberries, unsweetened almond or oat milk, dates, cinnamon, wheatgrass, rolled oats and chia seeds. It also comes with a list of tasty and nutritious topping ideas, including pomegranate seeds, wheatgrass powder, hemp, flax or chia seeds, berries and nut butter.

Loaded Strawberry Smoothie Bowl – This ice pink smoothie bowl is super simple, quick and easy to make. Start with strawberry yogurt, but you can make your own healthier version by blending strawberries and natural unsweetened yogurt. The recipe also calls for almond milk (again, go for unsweetened), fresh strawberries and crushed ice. You can then decorate with assorted fruits, nuts and granola.

Red Velvet Smoothie Bowl – This beautiful deep red smoothie bowl is naturally dyed and naturally nutritious. It is made with banana, beet, vanilla Greek yogurt or Icelandic yogurt, cacao powder, coconut milk, and toppings, including strawberries, raspberries, coconut cream and cacao nibs.

Spirulina Peanut Butter Smoothie Bowl – This smoothie bowl looks complicated, but it is actually very simple, calling for just four base ingredients! They include the incredibly powerful spirulina powder, bananas, peanut butter (make sure you get 100%), and coconut milk. Then you can add any toppings you like to it – some healthy and handy go-to toppings include berries, nuts and granola.

Strawberry & Banana Smoothie – This classic flavor pairing of banana and strawberries never fails to please. With the added benefit of being a protein drink, it is a great option to start the morning with. It is especially beneficial if you are vegetarian or vegan, to give you a good hit of protein first thing in the morning. The recipe calls for milk of your choice, such as almond or soy, frozen strawberries, banana, ice cubes, protein powder, agave nectar (but you can substitute with honey or maple syrup if you’re not a fan of agave), and toppings, such as berries, banana, granola and coconut flakes.

Nice Cream Breakfast Bowl – This vegan but creamy tasting smoothie bowl is a beautiful lavender color. It has vitamin-rich ingredients, fiber-rich chia seeds and plenty of minerals and antioxidants to boot. The recipe calls for frozen bananas, frozen blueberries, coconut milk, granola, chia seeds and nectarines or peaches.

Four Smoothie Bowls – This video shows you how to make four delicious, nutritious and very different smoothie bowl recipes to suit your different cravings and the different seasons.

Raspberry & White Chocolate Smoothie Bowl – You’ll definitely want to click into this recipe and check out how beautifully the blogger has presented this smoothie bowl! Picture-perfect, but actually very simple to make, the recipe includes frozen bananas, frozen raspberries, coconut cream, coconut sugar and coconut milk powder, plus toppings.

Beetroot & Raspberry Smoothie Bowl – You can imagine the stunning, rich color beets and raspberries make in a smoothie, can’t you? This very healthy, wholesome breakfast includes frozen berries, frozen banana, raw beets, agave syrup (but you can substitute with honey or maple syrup), and cashew rice milk, plus, of course, toppings of your choice, like granola, extra berries, coconut flakes and nuts.

Tropical Smoothie Bowl – This is another tropical smoothie bowl, but with different ingredients for a slightly different take on a classic. The recipe calls for passionfruit pulp (make sure it’s a natural one), honey, banana, pineapple, water, strawberries, kiwifruit, mango and coconut flakes. Note: when a smoothie bowl recipe calls for water, you can always substitute for coconut water to get that extra little dose of nutrients.

Mocha Nut Winter Smoothie Bowl – People usually think of smoothie bowls as a summer breakfast, but this coffee and chocolate-filled recipe is just the kind of pick-me-up you need in those dark winter months. The recipe calls for frozen bananas, almond butter, cocoa powder, coffee, ice cubes and maple syrup. Topping options include slivered almonds, shaved chocolate, cacao nibs, coconut flakes, coconut milk, cocoa powder and rose petals.

Purple Sweet Potato Smoothie Bowl – This nutrient dense smoothie bowl is vegan and gluten-free. It is a beautiful lilac color and calls for just two ingredients – purple sweet potato and milk! Go for unsweetened almond milk or hazelnut milk. You can also add a spoonful of coconut yogurt if you want a little extra flavor.

Pink Passion Probiotic Smoothie Bowl – As the name suggests, this smoothie is very beneficial, with probiotic drink kombucha and mineral-rich maca. As well as those two ingredients, the recipe calls or pitaya, a dragon fruit smoothie packet, red berries and banana. Topping suggestions include raspberries, strawberries, chia seeds, cacao nibs and coconut flakes.

Chai Smoothie Bowl – This smoothie includes a chai tea infusion, which is both delicious and cleansing. The recipe calls for unsweetened non-dairy milk, like almond, hazelnut or coconut, a chai tea bag, frozen banana, dates, nut or seed butter, protein powder, pure vanilla extract and a pinch of salt. Topping suggestions include banana, granola, seeds, nuts and cinnamon.

Pitaya Smoothie Bowl – This pretty hot pink smoothie bowl is made with frozen pitaya, frozen raspberries, Greek yogurt, almond milk, granola, chia seeds, pomegranate seeds and fresh raspberries. It has a bit of protein, plenty of fiber, some probiotics and a whole lot of vitamins, minerals and antioxidants to fuel your morning.

Raspberry & Nutella Protein Smoothie Bowl – Okay, so we know Nutella is not the healthiest thing in the world, but everything in moderation. Alternatively, you can make your own healthy Nutella, which calls for hazelnuts, almond milk, maple syrup and vanilla extract, or similar. There are a few different variations floating around the internet, and they are very easy to find if you want to try that! Other than Nutella, this recipe includes unsweetened almond milk, frozen raspberries, ice cubes, protein powder, honey and toppings, such as fruit, granola, chocolate chips or extra Nutella. Note: depending on how much of a sweet tooth you have, you might not need to add the honey into the smoothie bowl, because the Nutella and raspberries add plenty of sweetness.

Strawberry Smoothie Bowl With Chia Seeds – This recipe is bursting with colors and flavors, and is packed full of nutrients. It is made with nourishing natural ingredients, perfect all-year-round. They include milk of your choice, frozen strawberries, blueberries (frozen if they’re not in season), dates, vanilla extract, kiwi, granola, strawberries and chia seeds.

Chocolate & Mixed Berry Smoothie Bowl – This has all the makings of a decadent dessert, but it’s incredibly nourishing and nutritious – perfect for when you feel like indulging but don’t want to get a sugar high. The recipe calls for unsweetened almond milk, frozen mixed berries, frozen banana, cocoa powder, maca, chia seeds, unsweetened roasted coconut butter, and cacao nibs and fresh berries for topping.

Orange & Arugula Smoothie Bowl – This is a very powerful smoothie bowl that includes vegetables – one being a dark leafy green. The recipe includes orange, arugula, banana, Greek yogurt, cauliflower florets, parsley, lemon juice, chia seeds and water.

Green Smoothie Bowl – This mean, green, immune boosting machine is made with chia seeds, linseeds, pumpkin seeds, sunflower seeds, coconut flakes, flaked almonds, cinnamon, maple syrup or honey, bananas, avocado, mango, spinach, milk, almond butter, mint leaves, and toppings of your choice.

Mango Smoothie Bowl – Back to sunny yellow to brighten your mornings, this tasty mango-flavored smoothie bowl is a summer favorite. The recipe calls for peaches, honey, mango, coconut water, lemon and ginger.

Raw Raspberry Buckwheat Porridge – This pretty lavender colored smoothie bowl is about as superfood-rich as you can get. It is made with buckwheat groats, frozen raspberries, unsweetened almond milk, almond butter, dates, chia seeds, ground flaxseed, cinnamon, hazelnuts, frozen berries, mulberries, goji berries, hemp seeds and nut butter.

Cranberry & Orange Smoothie Bowl – Oh, so vibrant, this vitamin C-rich smoothie bowl is ideal if your immune system is feeling a little weak. The recipe calls for cranberries, frozen banana, oranges, vanilla, cinnamon, yogurt, pomegranate arils and paleo granola dust.

Three Smoothie Bowl Recipes – This blog includes three delicious nourishing smoothie bowls. The first is a banana and vanilla flavored bowl, which is made with almond milk, raw cashews, banana, flax meal, vanilla powder, pomegranate, dried strawberries and blood orange. The second calls for banana, protein powder, almond milk, chai tea, tahini, dried turmeric, cinnamon, flaxseed, and dried vanilla. And the third is made with buckwheat groats, oats, coconut, flaxseed, banana, peanut butter (100%), cacao powder, cinnamon, dates, almond milk and muesli.

Peanut Butter Protein Smoothie Bowl – Fuel your mornings with a good dose of protein! This smoothie bowl is made with unsweetened almond milk, peanut butter (again, make sure it’s the 100% stuff, not blended with cheap oils), frozen blueberries, ice cubes, protein powder and granola.

Matcha Smoothie Bowl – Matcha is the strongest form of green tea, which means this smoothie bowl gives you massive hit of powerful cleansing antioxidants that are great for you – inside and out (particularly your skin!). The recipe calls for banana, kale, mango, matcha powder and coconut milk.

Raspberry Licorice Smoothie Bowl – If you need a little help getting your bowels moving in the mornings, then this licorice smoothie is just want you need. Simple to make, it includes hulled hemp seeds, lemon juice, banana, frozen raspberries, plant milk and raw licorice powder.

Purple Protein Smoothie Bowl – Last, but definitely not least, this pretty purple smoothie bowl has lots of flavors and nutrients, including protein, fiber and vitamins. The recipe calls for banana, protein powder, frozen blueberries, spirulina, coconut water, almond milk, pumpkin seeds, coconut, granola and peppermint extract.

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VegKitchen Monday Menu, February 27, 2017

When it comes to planning a yummy plant-based dinner, even some of us die-hard vegans can overlook the ease and versatility of beans. If you have a pressure cooker, it doesn’t take long to cook your own beans, but for us catch-as-catch can cooks, canned beans are the way to a quick meal. Now, many brands come in BPA-free cans, too.

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14 Simple Ways to Break Through a Weight Loss Plateau

Achieving your goal weight can be tough. While weight tends to come off fairly rapidly at first, at some point it seems as though your weight won’t budge. This inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging. However, several strategies may help you […] The article "14 Simple Ways to Break Through a Weight Loss Plateau" appeared first on AuthorityNutrition.com

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Food of the Week: Garlic

Few foods have been enjoyed for such a long period of time and in so many different parts of the world as garlic. There is evidence that garlic originally grew wild in locations as diverse as China, India, Egypt, and what is now Ukraine. At the ...

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Recipe of the Week: Garlic Dip

For a great appetizer before dinner or as a snack any time of the day, try this quick and easy-to-make dip that goes with any type of fresh cut vegetables (such as carrots, celery, cucumbers, or bell peppers. Vegetable appetizers are a great way to ...

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Best sources of Vitamin B6

Vitamin B6 is a water-soluble vitamin that is found in a variety of forms in the foods we eat as well as in our bodies. These forms include pyridoxal 5'-phosphate (PLP), which appears to be the most active form as a human vitamin. Other forms ...

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From the kitchen: Tips for Preparing Garlic

The first step to using garlic is to separate the individual cloves. An easy way to do this is to place the bulb on a cutting board or hard surface and gently, but firmly, apply pressure with the palm of your hand at an angle. This will cause the ...

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Raw vs Cooked Foods - Making Raw Foods More Digestible

As mentioned earlier, there are some important exceptions to the generalized conclusion about raw versus cooked food and digestion - that the overall risk of compromised digestion can be greater for raw versus cooked foods when thorough chewing is ...

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What's new and beneficial about beets?

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

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Do pears provide anti-inflammatory and anti-oxidant support?

While pears are not an unusual source of conventional antioxidant or anti-inflammatory nutrients (for example, vitamin E or omega-3 fatty acids), the phytonutrient category is where this fruit excels. For example, in the Baltimore Longitudinal Study ...

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What is the relationship of iodine to a healthy thyroid?

Iodine is a key component of the hormones made in the thyroid gland. These hormones are absolutely critical to human health, helping to control energy production and utilization in nearly every cell of the body.The balance of iodine in the thyroid ...

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To what foods are people most allergic?

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. We've got a detailed article on this subject that can provide you with a wealth of ...

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What causes the red/pink coloration in shrimp and does it have nutritional value?

Astaxanthin is the primary color pigment in many shrimp, and it helps provide their tissue with its red and orange shades. While many reddish-orange foods get their color from other carotenoids (or from flavonoids), shrimp are especially ...

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What's new and beneficial about kale?

What's New and Beneficial About Kale Among all 100 of our WHFoods, kale tops the list in terms of lutein content. Kale is not only our most lutein-rich food at WHFoods, it is also the top lutein-containing food in the USDA's National Nutrient ...

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6 Side Effects of Too Much Vitamin D

Vitamin D is extremely important for good health. As a hormone, it plays several roles in keeping your body’s cells healthy and functioning the way they should. Most people don’t get enough vitamin D, so supplements are common. However, it’s also possible — although rare — for this vitamin to build up and reach toxic […] The article "6 Side Effects of Too Much Vitamin D" appeared first on AuthorityNutrition.com

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Is Eating Raw Fish Safe and Healthy?

There are several practical reasons people cook fish before eating it, rather than simply serving it raw. Most importantly, cooking kills bacteria and parasites that can cause disease. Nevertheless, some people prefer the texture and taste of raw fish. It is especially popular in Japan as part of dishes like sushi and sashimi. But how […] The article "Is Eating Raw Fish Safe and Healthy?" appeared first on AuthorityNutrition.com

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Hemp Seeds: Nutrition, Benefits, & Recipes

Hemp seeds are a fantastic addition to any healthy diet, packed with easily digestible protein and a multitude of nutrients. Rare among plant-based foods, they provide complete protein with all 10 essential amino acids. That makes them quite valuable to vegans and vegetarians.

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Vegan Risotto Recipes

Vegan risotto can be tough to make. Traditional risotto recipes call for a lot of dairy, which makes creating a good vegan version a challenge. But that doesn’t mean you can’t enjoy this classic Italian dish senza formaggio.

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Why Green Peas are Healthy and Nutritious

Green peas are a popular vegetable. They are also quite nutritious and contain a fair amount of fiber and antioxidants. Additionally, research shows they may help protect against some chronic illnesses, such as heart disease and cancer. On the other hand, some people claim green peas are harmful and should be avoided due to the […] The article "Why Green Peas are Healthy and Nutritious" appeared first on AuthorityNutrition.com

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10 Signs and Symptoms of Dehydration

Water is absolutely necessary for survival. It makes up approximately 60% of the human body, with every system depending on water to function properly. Thus, dehydration — or a lack of body water — has widespread repercussions. While mild dehydration is easily remedied, severe dehydration is a serious condition that can lead to loss of […] The article "10 Signs and Symptoms of Dehydration" appeared first on AuthorityNutrition.com

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Tempeh Bacon, Lettuce, and Tomato Wraps

If you’d like to make your own tempeh “bacon” to use in TLT wraps or as a side for tofu scrambles and such, here’s an easy and tasty way to do it. Prepared products like Fakin’ Bacon) are good, but this DIY version of tempeh bacon allows you to control the flavor and tweak it to your liking. You’ll need just a few ingredients to make tempeh — and lots of other things — taste like bacon.

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6 Dairy Foods That Are Naturally Low in Lactose

People with lactose intolerance often avoid eating dairy products. This is usually because they are concerned that dairy may cause unwanted and potentially embarrassing side effects. However, dairy foods are very nutritious, and not all of them are high in lactose. This article explores 6 dairy foods that are low in lactose. What Is Lactose […] The article "6 Dairy Foods That Are Naturally Low in Lactose" appeared first on AuthorityNutrition.com

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Is Rice Fattening or Weight Loss Friendly?

Rice is one of the most widely consumed grains in the world. It’s mostly comprised of simple carbs, which have consistently been linked to obesity and chronic disease. However, countries with a high rice intake have low levels of these exact diseases. So what’s the deal with rice? Is it weight loss friendly or fattening? […] The article "Is Rice Fattening or Weight Loss Friendly?" appeared first on AuthorityNutrition.com

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VegKitchen Monday Menu, February 20, 2017

Today’s Monday Menu features VegKitchen Monday Menu, February 20, 2017 appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

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8 Natural Substitutes for Sugar

Added sugar is probably the single worst ingredient in the modern diet. It has been associated with many serious diseases, including obesity, heart disease, diabetes and cancer. What’s more, most people consume way too much sugar and often have no idea. Fortunately, there are many ways to sweeten foods without adding sugar. This article explores […] The article "8 Natural Substitutes for Sugar" appeared first on AuthorityNutrition.com

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Food of the Week: Collard Greens

Like kale, cauliflower, modern cabbage, Brussels sprouts, kohlrabi, and broccoli, collards are considered by many plant historians to be descendents of wild cabbage that was found in many parts of Europe over 2,000 years ago. This line of descent ...

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Recipe of the Week: 5-Minute "Quick Steamed" Collard Greens

Collard greens are a highly nutritious green rich in calcium that are a great addition to your World's Healthiest Foods Way of Eating. Long popular in the southern states, you will find out why they are becoming increasingly popular throughout the ...

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Best sources of Calcium

Calcium is a very important mineral in human metabolism, making up about 1-2% of an adult human's body weight. In addition to its widely known role in bone structure, calcium is used to help control muscle and nerve function, as well as to manage ...

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From the kitchen: Tips for Preparing Collard Greens

Rinse collard greens under cold running water. Chop leaf portion into 1/2-inch slices and the stems into 1/4-inch pieces for quick and even cooking. ...

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Raw vs Cooked Food -- Chewing and Digestion

In a previous question I addressed the issue about raw vs. cooked foods. This week I would like to take this topic one step further and talk about how raw vs. cooked foods affect digestion. The ability of a particular food to provide us with ...

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What are the health benefits you derive from eating garbanzo beans?

Digestive Tract SupportEven though legumes are known for their fiber, most people do not know how helpful the fiber in garbanzo beans can actually be for supporting digestive tract function. First is the issue of amount. Garbanzos contain about 12.5 ...

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What are the antioxidant and anti-inflammatory benefits found in grapes?

Antioxidant BenefitsThe wealth of antioxidant nutrients in grapes is somewhat startling! In addition to providing us with conventional antioxidant nutrient like vitamin C and manganese, grapes are filled with antioxidant phytonutrients that range ...

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How do scallops help promote cardiovascular health?

Most people know that fish is good for you, but what about other seafood? As it turns out, scallops, in addition to their delectable taste, contain a variety of nutrients that can promote your cardiovascular health, plus provide protection against ...

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What's new and beneficial about pumpkin seeds?

What's New and Beneficial About Pumpkin seeds Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the ...

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What are the health benefits derived from sea vegetables?

Why would anyone want to eat sea vegetables? Because they offer one of the broadest ranges of minerals of any food, containing virtually all the minerals found in the ocean - and not surprisingly, many of same minerals found in human blood. The also ...

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What are some of the key features of dietary fiber?

First, fiber has always been recognized as a plant-based nutrient. To make a simple comparison, plants have fiber in the same way that animals have muscles and bones. Fiber allows plants to maintain their shape and structure. And even though fungi ...

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Are Coffee and Caffeine Addictive? A Critical Look

If you have a hard time functioning in the morning without coffee, you’re not alone. In fact, caffeine is considered the most commonly used drug in the world (1). Many people see coffee drinking, and the caffeine intake that goes with it, as one of the few socially acceptable addictions. However, some are wary of […] The article "Are Coffee and Caffeine Addictive? A Critical Look" appeared first on AuthorityNutrition.com

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10 Science-Based Benefits of Grapefruit

Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste. It’s rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat. Research shows that it may have some powerful health benefits, including weight loss and a reduced risk of heart disease. Here are 10 […] The article "10 Science-Based Benefits of Grapefruit" appeared first on AuthorityNutrition.com

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7 Cozy Vegan Recipes Using Vegetable Broth That Aren’t Soups

7 Cozy Vegan Recipes That Aren’t Soup

A hearty vegetable broth makes for some cozy vegan recipes that are great relaxing at home after a long day or warming yourself up on a cold afternoon.

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Red Wine vs White Wine: Which Is Healthier?

Whether you prefer white or red wine is generally a matter of taste. But if you want the healthiest pick, which should you choose? Red wine has drawn lots of attention for its research-backed potential to lower the risk of heart disease and lengthen your lifespan. Does white wine have the same benefits? This article […] The article "Red Wine vs White Wine: Which Is Healthier?" appeared first on AuthorityNutrition.com

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Crispy Quinoa Crumbs

Here’s a clever way to turn quinoa into tasty crispy crumbs. They pack more nutrition than breadcrumbs and are naturally gluten-free. Bake up a batch and you’ll see why we love to have them on hand.

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The Fat-Soluble Vitamins: A, D, E and K

Vitamins can be classified based on their solubility. Most are water-soluble, meaning they dissolve in water. In contrast, the fat-soluble vitamins are similar to oil and do not dissolve in water. Fat-soluble vitamins are most abundant in high-fat foods and are much better absorbed into your bloodstream when you eat them with fat. There are […] The article "The Fat-Soluble Vitamins: A, D, E and K" appeared first on AuthorityNutrition.com

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7 Common Superfoods for Women of Any Age

Women today are more conscious of their health and food intake. They watch what they eat more carefully now than ever. But you need not buy expensive and unproven superfoods and supplements, when there are so many common foods that can benefit your health.

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Simple Meal Plans Based on Weight Loss Friendly Foods

We recently did a survey of our readers. One of the questions we asked was: “What is the single most important thing we can add to the site to improve it?” The most common thing that people asked for was more specific instructions about how to apply all this complicated nutrition stuff in the real […] The article "Simple Meal Plans Based on Weight Loss Friendly Foods" appeared first on AuthorityNutrition.com

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5 Simple Ways to Use Baked Tofu

I’ve long considered marinated baked tofu a great product and have wondered why it has taken so long to make its way onto supermarket shelves. Finally, it’s getting there! As always, it’s easy to find at any natural foods store, usually shelved alongside the tofu tub varieties.

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The Raw Food Diet: A Beginner’s Guide and Review

The raw food diet has been around since the 1800s, but has surged in popularity in recent years. Its supporters believe that consuming mostly raw foods is ideal for human health and has many benefits, including weight loss and better overall health. However, health experts warn that eating a mostly raw diet may lead to […] The article "The Raw Food Diet: A Beginner’s Guide and Review" appeared first on AuthorityNutrition.com

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VegKitchen Monday Menu, February 13, 2017

February is in a word, ugh. We’ve had it by now with weird winter weather, short days, colds and flu. Let’s remember that spring is just over a month away, and let’s brighten our meatless Monday with a fun meal.

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How To Improve Posture With These 8 Simple Exercises

Didn’t your mother ever tell you to sit or stand up straight? Well, whatever her motivation, it was good advice, because, it doesn’t just make you look better, it also has some serious health benefits for the body and mind. And it works as a preventative health technique in some ways as well. But if you work in an office or at a desk, then chances are your posture will have suffered over the years. If you are slouched over your phone, tablet or computer right now, then this article is for you!

 

The Importance Of Good Posture

Good posture opens your airways, keeping your respiratory system functioning properly. It protects your back and bones, strengthens the shoulders and spines and makes you look and feel better overall.

Good posture allows you to breathe properly. With an open chest and straight back, your lungs are able to take in a lot more air than they can if you’re slouched or hunched over. This will allow you to increase your oxygen intake, which, of course, is essential for circulation, energy levels and even the health of your skin. By breathing properly and opening the chest, your concentration will improve. That’s because the brain requires 20% of the oxygen we breathe in, despite it only taking up about 2% of the body’s mass.

Good posture also protects your back. People with bad posture increase their risk of slipped discs, back aches and pains, pressure in the chest, and poor blood circulation. Standing correctly, on the other hand, minimizes these risks because it is in line with the way the body was designed to stand or sit.

The Modern Office Worker

For a few decades, a large portion of western jobs have entailed sitting at a desk for 40 to 60 hours a week. This has led to slouching, hunching, snacking, little movement throughout the day, and all sorts of poor health outcomes as a result. In general, that office culture is terrible for our bodies. It causes a lack of circulation, bad posture, less energy, and sometimes weight gain.

There have been steps taken in recent years to improve office health, including healthy snack options in canteens, adjustable standing desks, and short breaks throughout the day to stretch and move around. Some corporate people have even taken to ‘walking meetings’, which involves going for a stroll to talk business.

How To Stand With Good Posture

It does take practice and toning to maintain good posture if you have gotten out of the habit of it. But it can easily be learnt and corrected. Generally, if you work on maintaining good posture at all times, you will train your body to do it naturally. Try to think about it if you are waiting in a line or walking to the shop. Your shoulders should be back and down so that your chest feels open, stretching across your collarbone. However, your lower ribs shouldn’t be puffed out, so lightly engage your core to protect your lower back. Tilt your tailbone very subtly downwards, lengthening the spine and correcting any major curve in the back. If you are standing still, plant both feet on the ground (don’t lean on one leg), and line your hips up underneath your shoulders with the back of your head in line with your spine. Don’t let your neck tilt forward or backwards.

Exercises To Improve Posture

These exercises will help strengthen postural muscles to improve your posture naturally. Some of them can even be done at work every couple of hours to get you away from your usual position hunched over a desk or computer.

Heart Opener

This is a particularly beneficial pose to practice at work. You can simple stand up next to your desk and do a few rounds of these chest and shoulder blade stretches every few hours. Stand with a straight back, shoulders back and down and tailbone tucked in. Keep your core slightly firmed to avoid collapsing into your lower back. On an inhale, open your chest, spreading across your collarbone and clasp your hands behind your back. Lift your hands up behind you as far as you can, without tilting forward and squeeze your shoulder blades towards each other. On an exhale, round your back, bringing your arms in front of you and clasp your hands, pulling forward to stretch along your upper back and shoulder blades. Continue moving with the breath for a round of about 10 or 20, as many times throughout the day as you can manage!

Cow Face Pose

This pose involves the legs as well, but we’re going to ignore that part for the sake of this post, since we’re focusing on posture. If you want to try it with the legs, you can follow instructions here. So, you can sit either in kneeling pose (vajrasana), sitting your buttocks on your heels, or in easy pose, cross-legged. Next, extend your left arm up towards the sky with your palm facing forward and bend the elbow, bringing your left hand to your spine. Extend the right arm to the side, palm facing down, and then internally rotate the palm so that it is facing behind you. Bend your right elbow and bring your right hand up the center of your back. Turn your forearm into the hollow of your low back. Roll both shoulders back and down, but don’t arch too much in the spine so that you are collapsing into your lower back. Keep your core engaged to avoid this. Reach your left elbow upwards and your right elbow downwards, while keeping your shoulders relatively even. Don’t allow your elbows to drift outwards – the top one should be beside your head, and the bottom one beside your oblique. Firm your shoulder blades, drawing them together and down your back. (This may sound odd and confusing but if you attempt it, you’ll understand how it works!) Hold the pose for 10 to 15 long breaths and release for a few breaths. Then repeat swapping arms.

Plank Pose

This pose is less directly focused on improving posture, but what it does is strengthen muscles that support good posture. That includes your shoulders and core. If you are moving into plank from a standing pose, you can start by moving into a forward fold, and then step one foot back and then the other. Your weight should be resting on the balls of your feet and on your hands. Your heels should be pushing towards the back of the room. Make sure your wrists are directly underneath your shoulders and your back is straight. Don’t let your buttocks droop down or lift upwards. Your core should be firm, helping to support your body and spine. Make sure you are not rounding your upper back. To ensure you are not doing this, lift your shoulders upwards and sink your shoulder blades down. Hold the pose for at least a few breaths, increasing the length of the pose over time as you gain more strength.

Cobra Pose

From plank pose, gently lower your knees to the ground and slowly bring your torso to the mat, keeping your elbows by your sides. Release your toes so that the tops of your feet are on the mat or ground and stretch your legs back. Place your hands, fingers spread, on the mat underneath your shoulders. Keeping your elbows by your sides, press the tops of your feet and thighs firmly into the mat and begin straightening your arms and lifting your chest off the floor on an inhale. Move slowly and go to a height that is comfortable for your lower back – your elbows can be bent or straight. Keep your buttocks firm, but not completely hard, and lift your pubis towards your naval. Release your shoulders back and down away from your ears, but don’t push your ribs forward too much, because that would put excess strain on your lower back. Ensure you are distributing the backbend evenly along the whole spine, not collapsing into the lower back. Hold for a few breaths and then ease your body back down to the ground.

Camel Pose

If you are moving straight into camel pose from cobra, you can sequence by moving through tabletop pose, then lifting your upper body up so that you’re sitting on your knees. Camel pose is particularly beneficial for office workers because it is a strong backbend that completely stretches the front of your body, including your chest, abdominal muscles, pelvis, psoas and thighs. At the same time, it strengthens your back muscles, improving posture. If you are kneeling, lift your buttocks up away from your heels so that you’re forming an L-shape. Slightly rotate your thighs inwards and firm your glutes, but don’t engage them fully. Draw your pelvis slightly forward and lengthen your tailbone towards the ground so that you don’t collapse into your lower back when you move into the pose.

Press your shins and feet into the floor and rest your hands on your lower back when you move into the pose. Press your shins and feet into the floor and rest your hands on your lower back with your fingers pointing down. On an inhale, lift your chest up and out, pressing your shoulder blades down your back ribs. Start to lean back, keeping your tailbone and shoulder blades firm. If this feels like enough of a stretch along the front of your body, you can hold the pose here, but if you’re a bit more flexible and experienced, you can move into full camel pose by carefully placing your hands on your heels one at a time, moving deeper into the backbend. Lift your pelvis out, stretching your thighs even more, and make sure you are not collapsing into your lower back. If the pose feels alright, you can release your head back, stretching along the throat. Hold for five breaths, and when you are ready to release, firm your thighs and release one hand, rolling your head and body around the other side and lifting back up.

Pyramid Pose

After camel pose, you can move into child’s pose (instructions below) to release the back and then move into a standing pose. From mountain pose, step your left leg back about one leg’s length, with your toes pointing forward, but on a slight angle outwards. Your right foot should be pointing forward. Micro-bend your right knee to avoid locking the joint and lightly firm your left inner thigh. Both hips should be pointing forward, with your shoulders directly above them. On an inhale, lengthen your spine and start to move your chest forward over your left leg. As you exhale, continue folding, moving your fingertips to the ground initially, and release your head and neck down towards your leg. If you feel balanced enough, you can lift back up on an inhale, keeping your core engaged, and then clasp your hands behind your back. Repeat the move back down, but lift up with your hand, squeezing your shoulder blades together, really working your postural muscles. This time, hold the pose for about five breaths before lifting back up. Repeat on the other side.

Bow Pose

This is another particularly strong backbend that really strengthens back muscles and improves posture while stretching the entire front of the body, like camel pose. Start on your belly and take hold of your ankles. Make sure your knees are no wider than hip-distance apart. On an inhale, lift your feet, thighs and chest up, making sure your knees don’t drift outwards. Remember to breathe while holding this pose. You can gently rock forward and back, trying to lift a little more off the mat with every inhale. Again, it’s good to move into child’s pose to release the back after a strong pose like this one.

Reverse Plank Pose

If you are an office worker with poor posture, then you are going to hate this pose the first few times you do it! It’s a real test on some of those important postural muscles, but it’s extremely beneficial for the whole body. Reverse plank stretches the front of the body from the ankles, along the thighs, groin, abs, along the front of the shoulders, all the way to the throat. At the same time, it strengthens your wrists, triceps and buttocks.

Start by sitting in staff pose, with your legs extended out and your back straight. Slightly rotate your thighs inwards, pointing your big toes in and heels out, and press the palms of your hands into the floor behind your buttocks with your fingers pointing towards your back. If this is too much on your shoulders, you can turn your fingers out to the sides a little, and work towards moving them back over time. Bend your elbows and rotate your upper arms inward, widening your elbows. Lift your buttocks off the ground, followed by your chest, and point your toes down. Straighten your elbows as you continue to lift, and try not to hold your shoulders too close to your ears. Try to keep your scapulas (front of your shoulders) wide so that they don’t compress your flow of breath. Hold the pose for about five breaths and build up to longer over time.

Child’s Pose

It’s important when doing these heart opener and shoulder/upper back strengthening poses that you release the back and stretch the shoulders and shoulder blades afterwards. You should always practice child’s pose after bow pose or camel pose, because it releases the tightness in the back and relaxes the muscles, decompressing the spine. Start in tabletop with your wrists underneath your shoulders and knees underneath your hips. On an exhale, sit back onto your heels. Your torso should rest on your thighs, or in between them for wide-angle child’s pose. Make sure your arms are stretched out in front of you to create more space along the back and sides of your body, and rest your forehead on the mat. You should feel a stretch along your back and between your shoulder blades. Stay here for a few breaths and allow yourself to relax. You can then send you arms backwards, either side of your body to rest and relax your shoulders even more.

Pigeon Pose

Stress and tight hips can actually have an impact on more than just that direct area. It can affect the way you walk, and can cause incorrect posture. So, even though this pose doesn’t directly impact postural muscles, it may still be important for your posture. Not only is pigeon an incredibly powerful hip stretching pose, but it can also relieve built-up tension and stress. Because these deep large muscles are often kept mobile in seated or standing positions, and clenched when we tense up, this pose can cause an extremely strong sensation in the area that can, at first, be quite uncomfortable and intense. However, over time, the sensation will become more relieving than painful. If you are inexperienced, you can begin by using props to support yourself.

Start in tabletop position with your hands shoulder-distance apart. Bring your right leg forward, placing your knee just behind your right hand and your ankle behind your left hand. Don’t force your ankle to go right up to your wrist, if it’s on a diagonal towards your groin, that is fine. Your left leg and hip should be facing the ground. Use your back toes to lift the leg and slowly work it backwards so that it is straight on the mat, until you feel a deep stretch along the hip and buttocks muscles of the front leg. Take a few breaths and relax into the pose. If this is enough of a stretch, remain with your hands on the mat and your chest up. Otherwise, you can lower your upper body towards the mat, leaning on your forearms, or resting your arms on the ground in front of you and placing your forehead on the floor. Take your time in this pose – if you can stay in it for a few minutes, the muscles will relax more and the stretch will be more beneficial. Repeat with the other leg.

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