The most vibrant of vegetables are beets. Here are a few health benefits of beets that will inspire you to enjoy them in your diet more often. Their rich hue comes from a pigment called betalain that imparts a bright pinkish shade to anything. But that’s not all! Beets (called beetroot in English-speaking cultures outside […]
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You’ve heard it all. Soda is bad. Too much alcohol is bad. In excess, so is coffee. Juice? Forget it. And don’t even think about ordering that large milkshake. It seems like every day, an expert pops into your news feed to let you know your favorite drink is terrible for you. You’re just trying to live your life, stay hydrated, and enjoy your coffee! You know you need to drink more — but what are you supposed to drink if you can’t have what tastes good?
We settle for bottled and fountain drinks because they are easy, and sometimes, extremely cheap. We get them even though we know they aren’t good for us. However, when we start replacing unhealthy drinks with healthier ones, everything changes. Suddenly we realize we can quench our thirst without all the other unwanted ingredients mixed in. Read on to find out how.
Let’s start off looking at all the drinks you should not turn to when you’re thirsty and need something refreshing to drink. The last thing you want to do, when you need to drink something is to pour sugar down your esophagus. There are a lot of drinks out there hiding calories — why choose them, when you could go for something low-cal — or even better, cal-free?
Soda is unhealthy — you know this. It’s important to remember, though, that the easiest way to wean yourself off soda isn’t to drink less — but to drink something else in place of it. And if you thought you could rely on diet soda as a healthy substitute — you’ve been deceived. Most diet sodas contain artificial sweeteners, which experts still worry could negatively affect your health in the long-term. Soda may be fizzy and delicious, but it’s not worth the sugar, or the calories, or the probably dangerous dyes and fake flavorings.
Do you really need energy from a bottle? Energy and sports drinks are extremely high in sugar and calories. While this might be good for a marathon runner who’s just endured the heat for an hour or so to train for a race, it’s usually not good for anyone else. You’re not only rehydrating — you’re also replenishing salt, calories, and sugar. Unless you’re an athlete who really needs it, try to steer clear.
Some of the most sugar-saturated, calorie-dense drinks are blended coffee beverages, like Starbucks Frappuccinos. Coffee that’s flavored with syrup — with whipped cream and chocolate or caramel drizzle on top — is more of a shake than coffee. You are much better off sticking with black coffee, with a little cream and sugar to taste.
Fruits and vegetables are healthy, so drinks made from them should be, too — right? Unfortunately, most of the nutrition you will find in fruits and vegetables comes from the peel and the flesh. When you squeeze juice out of an orange, for example, you’re getting a whole lot of sugar — but leaving most of the orange’s nutrition behind. Even if juice is made with 100% fruit, it has way more sugar in it than you need to consume through a drink on a regular basis — especially for breakfast.
Now, let’s be clear — alcohol, in moderation, isn’t a bad thing. Consumed in excess, though, it can load your system with extra calories and sugar — and it can definitely dehydrate you fast. Mayo Clinic says moderate drinking includes one drink per day for women and two drinks per day for men under 65. Try to avoid drinks like cocktails, which often result in drinking more sugar than alcohol.
Want to know more about what to drink to stay hydrated? These sugary drinks will sabotage your weight loss goals — and might even make you thirstier.
Here are a few drinks you can try that will keep you hydrated without adding too many calories or too much sugar to your diet. You can make many of them at home — and we’ve provided some easy-to-follow recipes to make it simpler to do this.
Flavored water sounds tempting — and delicious. But did you know you can add flavor to your water without buying it from a bottle? You can easily add fruit to plain water and let its natural flavor soak into your glass. You can use any fruit you want — here’s a simple and tasty example.
Infused Strawberry Watermelon Water (serves 4)
Add fruit to a large pitcher of water. Add ice to the pitcher and serve.
Venture back to your childhood summers, filled with lemonade stands galore. While lemonade does have sugar in it — it wouldn’t really be lemonade without it — a glass of lemonade is much healthier than a glass of artificially sweetened soda. If you have leftover strawberries from your infused water, you can even add a unique spin to this classic drink.
Strawberry Lemonade (serves 8)
Blend strawberries, 2 tablespoons sugar, and 1 cup water until juiced. In a large pitcher, combine strawberry juice, 1 cup sugar, 6 cups water, and lemon juice. Stir until blended and chill before you serve.
As long as it’s unsweetened, iced tea can serve as an extremely healthy and refreshing drink. You can use whichever type and flavor you want to ensure your tea tastes exactly how you want it — without the extra sugar, of course.
Here’s how to do it: Combine 8 cups of water (to make 8 cups of tea) and 6 tablespoons looseleaf tea/10 tea bags in a large pitcher. Cover it and let it chill in the refrigerator for at least 15 hours, up to 36, depending on how strong your preference. Strain the looseleaf tea or remove the tea bags after chilling and enjoy!
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Are you suffering from chronic skin issues?
Or maybe you’re just tired of dealing with a dull and lackluster complexion.
Perhaps you’ve noticed that the crow-feet and wrinkles are becoming more pronounced?
Sure, you can run to the cosmetics shop to spend a hefty portion of your monthly income. But wouldn’t it be more sensible to review your diet first?
The simple answer to your skin dilemma may be in your plate. [SO cliché, I know.]
Backed by scientific research, this article lists various foods for healthy skin that will nourish your skin cells from within.
Shocked that the liver is number one on the list of healthy foods for the skin?
I hear you! After all, people generally believe that the liver is where the body stores toxins. But the truth is that the liver neutralizes toxins. It does not store those toxins.
So why should you eat liver if you want a healthy skin?
Simple: it is packed with vitamin A and various B-complex vitamins (such as riboflavin, niacin, vitamin B6, folate, vitamin B12, and pantothenic acid). The liver is also a good source of the mineral zinc.
And guess what? The body’s innate detox machinery needs these nutrients to perform optimally!
I’ll cover the role of these nutrients later in this article. But for now, let’s have a look at the function of vitamin B6 in skin health.
Also known as pyridoxine, vitamin B6 is involved in:
• Cell replication. Hence, an adequate supply of vitamin B6 will ensure that your body can replace damaged skin cells.
• The production of hemoglobin, the protein that allows red blood cells to transport oxygen. Therefore, getting enough dietary vitamin B6 is necessary for your skin cells to get enough oxygen.
Why ‘wild’ fish? Well, because their farmed ‘cousins’ are often fed lots of chemicals that can damage your skin.
Since wild fish live in their natural habitat, they are higher in omega-3 fatty acids. Especially wild cold-water fish such as salmon, Atlantic mackerel, sardines, and rainbow trout.
For your skin to look young and remain healthy, it needs a strong protective barrier. This barrier will help shield your skin against excessive moisture loss. It will also ‘deny’ entry to harmful toxins and pathogens. This is what we call ‘selective permeability.’
That’s where omega-3 fatty acids come in: they keep the skin’s barrier healthy and selectively permeable.
Moreover, studies suggest that omega-3s can protect your skin from the sun’s radiation. This helps prevent premature skin ageing.
Omega-3s also maintain the skin’s elasticity by protecting collagen from wear-and-tear. Collagen is the protein that gives the skin its structure. It is the skin’s scaffolding and, if the collagen is healthy, your skin will remain firm and wrinkles and fine lines will be less visible.
Besides omega-3, fish are terrific sources of niacin, zinc and selenium.
Besides being rich in omega-3s, salmon is also a great source of astaxanthin.
Astaxanthin is a powerful antioxidant that has a reddish-orange pigment. It is produced by certain species of marine algae consumed by shrimps and krill. This skin-friendly pigment is passed on to salmon when they eat these crustaceans.
Did you know that astaxanthin is nicknamed the ‘beauty from within’ antioxidant?
That’s because research indicates that astaxanthin can:
• Reduce the skin’s vulnerability to damage caused by UV light.
• Decrease the production of skin enzymes that induce sagging and wrinkling.
• Prevent the growth of cancer cells at any stage of development.
Important note: Select wild salmon if possible since their farmed cousins are often fed colored pellets to change their color from dull grey to orange-red.
Do you think salmon is boring? Get out of your rut with this list of 31 outrageously yummy salmon recipes!
I promise: this is the last fish on this list of healthy foods for the skin.
But why does the Atlantic mackerel deserve a special place in this article? Well, a 3-oz (86g) serving of Atlantic mackerel provides 7.40µg of vitamin B12.
And most of us don’t get enough of this vitamin which plays an active role in:
• Cell reproduction. If your skin cells can’t replicate properly, your skin cells will age faster.
• Reducing skin inflammation and blemishes.
Not a fan of this fish? Get all the vitamin B12 you need from meat, fish, poultry, and eggs.
As mentioned earlier, there’s a fatty barrier that protects our skin against water losses and inflammation.
Hence, to maintain this barrier, it is crucial for our body to be able to utilize fats effectively. And to do so it needs niacin, a B-complex vitamin.
Niacin also ‘allows’ about 200 enzymes function normally. These enzymes enable the body to use other vitamins that are essential for healthy skin.
Bonus: Grass-fed beef is also a great source of selenium, zinc, omega-3, and vitamin K2.
Like all animal products, chicken is an impressive source of the mineral zinc.
Fun fact: Did you know that your skin alone contains 6% of all the zinc in your body?
And here’s why:
• Our body needs zinc to create new, healthy skin cells and get rid of damaged ones. Therefore, zinc deficiency can lead to clogged pores (since the dead skin cells cannot slough off) and acne.
• Zinc keeps collagen strong and supple, thus helping to delay the appearance of wrinkles.
• Zinc optimizes the walls of our cells. In doing so, it helps keep toxins and harmful microbes at bay.
• Thanks to its anti-inflammatory and antioxidant properties, zinc can protect skin cells against UV radiation.
• Zinc is also involved in hormonal balance which, in turn, impacts our skin’s health.
Unjustly demonized for their cholesterol content, eggs are, in fact, one of the best foods for healthy skin.
The post Top 30 Foods For Healthy Skin (An Evidence-based Guide!) appeared first on Bembu.
A trio of cleansing veggies—cucumber, lettuce, and sprouts—result in a great green lemonade.This blended juice is incredibly refreshing on a hot summer day, but can be used year-round as a tonic, especially on a day when you feel you’ve eaten too much. Try some of the variations suggested, or alter it to suit your taste. […]
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When you come across the liver detox programs, diets, and prescriptions, do you automatically have a skeptical look on your face? (Just like I usually do?)
If you’re nodding your head while you read, pat yourself on the back – most liver detox programs out there are often useless! But more importantly, many of these programs can be downright dangerous since they have no scientific basis whatsoever.
So, before you try any liver detox programs, make sure to understand (i) how your liver works and (ii) what this impressive organ needs to do its job properly.
In this article, you’ll discover why we should give our liver some extra love. And how to detox safely without relying on expensive supplements.
Don’t worry: This liver detox is NOT about starving yourself by drinking only lemon juice. Nor is it about drinking (practically) nothing but protein shakes for a month.
I’ll also provide you with a list of nutrients your liver needs to perform its innate detoxification functions. Make sure to read the entire article – you’ll be surprised to discover which food is the best when it comes to liver detox.
Important note: Make sure to get clearance from your doctor before trying this or any other liver detox.
Saying that the liver is hard-working is an understatement.
Did you know that this impressive organ has hundreds of functions? For instance, the liver:
• Acts as a detoxifier
• Destroys worn out red blood cells
• Produces clotting and immune factors
• Stores vitamins A, D, K, B12, folate and minerals
• Monitors the synthesis and excretion of cholesterol
• Helps keep blood sugar levels within a normal range
• Processes amino acids, the building blocks that give proteins their structure
• Produces bile which is stored in the gallbladder and released during digestion of fats
• Manufactures triglycerides which are a type of fat that acts as an energy store for later use
• Stores sugar (glucose) as glycogen and transforms it back to sugar (glucose) when the body needs energy
But for this article, I’ll focus on one of the liver’s primary duties, namely detoxification.
Because I’ve had way too many patients who jumped on the liver detox bandwagon without fully understanding what detoxification is really about.
Everybody knows that detoxification involves the removal of toxins. And that toxins are poisonous substances that can damage cells or increase the risk of diseases.
But this (not very helpful) definition is why practically everything we eat and drink has been categorized as a toxin by a health figure at some point.
Also known as ‘enzymatic transformation’, this phase begins the detoxification process.
During phase I, a family of enzymes known as the cytochrome P450s (CYPs) enhance various reactions that modify the structure of the various harmful chemicals we encounter.
Good to know:
Factors that can impair Phase 1 by decreasing the activity of the P450 enzymes:
The reactions in phase I do not make the toxins water-soluble enough. Plus, after phase I, some toxins are rendered more active – they become potentially more dangerous than they initially were.
And that’s where phase II comes in.
Phase II liver detox is also called ‘enzymatic conjugation’. During this phase, the liver will add small molecules to the partially- processed toxins.
Phase II has four main conjugation pathways namely:
• Glycination, where glycine (an amino acid) will bind to benzoic acid, salycilates, and some antihistamines and decongestants.
• Sulfation, where sulfate binds to various substances including artificial food ingredients, steroid hormones, and amines produced when meat is cooked at high temperatures.
• Glutathonation, where glutathione attaches to toxic metals, carcinogens (like aflatoxins), some drugs, and foreign substances.
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There are plenty of pulled jackfruit sandwich recipes around the web, but this miracle food is so amazing that we just had to have one of our own. This super-easy pulled jackfruit sandwich recipe relies on flavorful BBQ sauce to envelop the starchy fruit. In its unripe state it has that kind of stringy texture […]
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Now that I have a garden, though its theme is more overgrown than Italian, I’m finding a lot of inspiration from a wonderful cookbook titled My Italian Garden by Viana La Place. It’s filled with simple, fresh vegetable recipes, most of which are vegetarian, and many of which are vegan or can be made so with minor […]
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Getting your two to three servings of vegetables in every single day is tough. Especially when you aren’t a huge fan of vegetables, whether raw or cooked. One way to train yourself to eat more vegetables every day — during all meals and snacks — is to incorporate veggies into other foods to mask their more earthy flavors. Spinach is the perfect example. It’s so versatile that it can almost go with anything.
Still, you have to at least try to get creative with your veggies if you really want to absorb all their health benefits. So we’ve put together a few suggestions for things you can prepare that include spinach as a main ingredient. Try them all and see how easy it is to eat more vegetables every day of the week.
One of the easiest and most traditional ways to introduce more spinach into your diet is to use it as a salad base. You can create vegetable salads with a verity of dark green leafy vegetables, such as spinach or kale, but can also use lettuce — though it’s much less nutritious.
Spinach leaves, baby spinach in particular, are small and easy to work with. Eating them fresh, and topping them with vegetables, grains, and a light vinegar-based dressing, can turn a bowl of leaves into something truly delightful.
Think salads are painfully boring? You clearly haven’t taken the time to experiment with the right food combinations, textures, colors, and flavors. Below is the recipe for a spinach-based salad you won’t believe is actually good for you — and extremely simple to make.
Protein-Packed Spinach Salad (Dinner size — serves 1)
Add the following ingredients to a large bowl, toss with dressing, and enjoy!
If you want, you can leave the fruit out, or substitute with a different fruit or vegetable, such as raspberries, mandarin oranges, or carrots.
The problem with many pasta dishes is that they come loaded with sauce. Usually, there aren’t many vegetables involved. Even if there’s animal protein mixed in, you’re still missing out on essential nutrition — and you’re getting a lot of extra salt in the process. Try this sauce-free, tasty spinach and garlic pasta. There’s a little butter, but a tablespoon won’t hurt.
Parmesan Spinach Pasta (Serves 4)
Boil water in a large pot. Add pasta, cook until al dante, and drain. Save 1 cup of the pasta water.
In the same pot, melt butter, add garlic and cook 3 minutes. Add pasta and spinach, toss, and cook until the spinach wilts. Add 1/2 cup of leftover pasta water if the pasta begins to dry out. Mix in 1/4 cup cheese and stir until combined.
Add pasta mixture to a large bowl, garnish with leftover 1/4 cheese, and serve hot.
Hummus, made from chickpeas, is a protein-rich and healthy alternative to high-fat and high-salt dips like Ranch or sour cream-based vegetable dips. As long as you don’t eat the whole container in one sitting — it’s quite filling, so that’s highly unlikely — you’ll actually benefit from dunking your veggies. Adding spinach packs even more fiber, protein, and essential vitamins into the mix.
Spinach and Basil Hummus Dip (yields about 2 cups)
Add all ingredients to food processor and blend until smooth, about 2-3 minutes. Scrape down sides of the food processor and add an additional tablespoon of water if the hummus is thicker than you desire. Process again and then transfer into a bowl.
Serve your spinach-rich hummus with fresh vegetables, French bread slices, or whole grain crackers.
Craving pizza, but need something that’s actually healthy? Skip the salty, larger than life delivery pizza and make your own small, fresh, and delicious pizzas at home.
Spinach and Artichoke Flatbread Pizza (Serves 4 — don’t forget to share!)
Preheat oven to 425 degrees (F). Line a baking sheet with parchment paper. In a large bowl, combine garlic, parsley, and 4 out of 6 tablespoons of olive oil. Evenly spread the mixture over the top surface of both flatbreads. Sprinkle mozzarella and 2 tablespoons of parmesan cheese over both.
Toss artichokes, tomatoes, and basil with remaining 2 tablespoons olive oil. Add mixture to the top of the cheese on both flatbreads. Add the rest of the parmesan cheese to the top of the flatbreads to cover the mixture.
Arrange loaded flatbreads onto baking sheet and bake 10 to 12 minutes or until the flatbread pizzas look golden and crispy. Serve warm for optimal flavor.
There is no better way to start the day than with a vegetable and protein filled omelette. This egg white omelette is a lighter version of the traditional omelette. The spinach and feta cheese enhance its flavor while providing extra nutritional value. Eat this omelette for breakfast, and there is no way you will be hungry again until it’s time for lunch.
Spinach and Feta Egg White Omelette (Serves 1)
Heat skillet over medium heat. Coat with cooking spray.
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Tempeh (pronounced tem-pay), a traditional Indonesian food, is made of cooked and fermented soybeans. Sold in cellophane-wrapped packages, it’s even higher in protein than tofu. Tempeh is also quite versatile, but has a more distinct flavor and a dense, chewy texture. Though somewhat of an acquired taste, once you do, you’ll be a fan for life. Pictured […]
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Kale has been the rock star of the greens world for a while now, and while it is a good thing, eating a lot of it can grow old pretty quickly. Sure, there’s spinach and arugula, both versatile and tasty; and bok choy has become a staple on supermarket shelves. But to stay motivated to […]
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Chard, an abundant garden vegetable, a relative of both beets and spinach, comes in a number of varieties. Like all leafy greens, it’s abundant in nutrients and so versatile in the kitchen. These fresh and easy chard recipes will inspire you to make good use of it. Some common types of chard are Swiss, green, red, gold, and […]
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These traditional Japanese carrot pickles are great on their own as a snack or appetizer, but their flavor and texture truly shine when paired with other Asian dishes. This recipe is gluten-free, oil-free, soy-free, and super quick to prepare. Recipe and photo credit: Bold Flavored Vegan Cooking by Celine Steen, Page Street Publishing Co. © 2017. Reprinted by […]
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If you’re new to smoothie bowls, you’ll soon understand their their appeal. This one combines two juicy tropical fruits, mango and papaya. Add-ins are the best part of smoothie bowls, making them a little more interesting, better-looking, and possibly more filling too (depending on said toppings)? Speaking of toppings, choose as many or as few […]
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This nearly raw mac and cheese is pretty amazing, even though there’s no macaroni and no cheese in it! The noodles are a summer favorite, spiraled zucchini, and the sauce, based on carrots cashews, hemp seeds, and nutritional yeast is surprisingly cheesy. Though a high-speed blender is preferable for making the sauce, no worries if […]
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Though it’s best known to affect the elderly, Alzheimer’s disease preys on the minds of thousands — not all of them of old age. An estimated 500,000 Americans younger than 65 have some form of dementia. Science is doing all it can to develop medical treatments and recommend preventative actions — but as far as we know, there is no cure. Prevention is much more promising than treatment, which is why many experts wonder how much diet and exercise could contribute to disease risk. Enter the MIND diet.
Rush University Medical Center’s Martha Clare Morris, nutritional epidemiologist, launched initial research into MIND. Her discoveries, no longer preliminary, may not only make you healthier, but can protect your mind from the most severe cognitive consequences of aging. Read on to find out how.
According to Live Science, the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, aims to prevent Alzheimer’s disease. MIND, as its name implies, is a cross between the Mediterranean diet and the DASH diet. Since research has proven both of these diets have significant health benefits, experts figured combining them may provide even more. They were right.
The Mediterranean diet encourages followers to eat as few processed foods as possible, limiting saturated fat and promoting fresh, whole foods. The DASH diet focuses primarily on encouraging dieters to eat foods low in sodium in an attempt to lower their blood pressure.
The diet involves eating foods said to benefit your brain. It also encourages you to avoid foods that aren’t good for your brain, such as those high in sugar and saturated fat. It’s simple: dieters are given a list of 10 kinds of foods they can eat (such as vegetables) and foods they cannot (such as fast food). There are rules, but they’re straightforward — and the potential results are worth changing your eating habits for.
Let’s first take a look at the benefits of MIND. We will then move on to discussing its guidelines, and will provide a sample menu and success tips for you to get the most out of the diet on your own.
The best diets out there are the ones that experts can back up with real science. This is one of the reasons the MIND diet proves so effective. It’s based on years and years of research on the diet itself, plus the two healthy diets it is based on. DASH and the Mediterranean diet are among the healthiest diets you can follow. What else would you expect from their simple hybrid?
MIND was created specifically to protect the mind, and there’s evidence it might work. Nearly a decade’s worth of studies on the MIND diet have shown it may reduce people’s risk of developing the disease. Researchers also discovered that Alzheimer’s risk continued to drop the longer a person followed MIND.
Following the MIND diet, you are encouraged to eat nuts and fish, drink wine, and use olive oil. These foods contain omega-3 fatty acids, which promote heart health over time. Healthy fats, and the compounds within them, can improve your blood cholesterol, keep your arteries clear, and significantly reduce your risk of developing multiple types of heart disease and related issues.
DASH aims to keep blood pressure under control, and many of the foods recommended for followers of DASH also appear in MIND. Fresh produce, fish, poultry, nuts and grains are all low-sodium foods. Too much sodium over time can damage your arteries and cause irreversible harm to your heart. One of the best and easiest ways to control your sodium intake is to follow diets like DASH and MIND, which recommend foods that make it easy to keep your blood pressure under control.
The diet’s developers specifically designed MIND as an easy to follow plan. There are a few rules, but you may already follow some of them and you do not even know it. Most of the foods that are “allowed” on the diet are also foods you are likely already eating almost on a daily basis. Basically, you have enough freedom that you will likely not feel overwhelmed. Yet you have enough structure to actually reap the potential benefits of following such a healthy way of eating.
Now that you know what the MIND diet is, and how it can significantly improve your health over time, let’s learn the rules. Below is a list of encouraged and discouraged foods, a short collection of simple rules to follow, and how to make it work for you.
The creators of the MIND diet borrowed guidelines from both the DASH and Mediterranean diets to create a way of eating beneficial to the mind. Thankfully, the brain is not the only part of the body this diet can protect and maybe even enhance. In many cases, a healthy body encourages a healthy mind — and the other way around.
Take a look at MIND’s list of 10 types of food you should try to eat every single week, if not every single day. We have included additional benefits of each, just in case you need more than one reason to consider giving this diet a good try.
Many vegetables are high in fiber and protein and low in carbs and sodium. It’s easier to add vegetables to your meals and snacks throughout the day than you think. Steam, grill, or bake your vegetables to preserve their nutrients if you prefer to eat them cooked.
There are two types of vegetables: starchy, and non-starchy. Leafy veggies are non-starchy, making them perfect for salads. Especially make sure you include green leafy vegetables in your meals and snacks as often as you can. These include foods like spinach, kale, broccoli, lettuce, and cabbage.
The reason blueberries often get so much attention has to do with antioxidants. Antioxidants work to combat the negative effects of aging on your body’s cells, which may contribute to a number of degenerative conditions. Fresh and frozen fruit is usually healthier than dried, dehydrated fruit.
Though they tend to be high in calories, nuts are worth the small sacrifice. They are loaded with protein and healthy fats. If you can get them unsalted, that’s even better. A small handful, about a fourth of a cup, is a perfect tasty and filling afternoon snack when you need a quick brain boost.
In every little bean, there’s more protein and fiber than you would expect from a small plant food. That’s why MIND recommends eating beans at least once every other day. You can add beans to a salad, mash them into your taco, or create a bean based stew or chili you will never forget.
Just because you are on a diet does not mean you cannot enjoy a delicious adult beverage with or soon following your evening meal. MIND experts recommend a glass of wine per day to reap its many suggested benefits.
Unlike refined grains, which have part of their seeds removed, whole grains provide plenty of nutritional benefits. They are good sources of fiber and B vitamins. Use whole grain bread when making sandwiches for lunch, or toast first thing in the morning for breakfast.
If you are a big red meat eater, it may be time to get used to different types of carb-free protein. Both chicken and fish are excellent sources of protein, vitamins, and minerals. Fish also contains healthy fats, which are especially beneficial to heart health.
Olive oil, unlike vegetable oil, is made with unsaturated (healthy) fats. Used wisely, olive oil can act as a flavor enhancer to replace many fattening foods and condiments, like creamy salad dressings.
The post The MIND Diet Is Super Easy to Follow — and It Could Prevent Alzheimer’s appeared first on Bembu.
This simple recipe for chard with pinto beans is inspired by a Native American recipe made with wild greens. It’s an excellent way to use up big bunches of chard when it’s in peak season. You can use any variety of chard — green, Swiss, rainbow — our favorite is the latter. You can substitute other […]
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Preserving garlic by any method is not a substitute for fresh, but it does have its own charms and advantages, especially if you grow it and have a bumper crop Here we’ll explore how to preserve garlic: freezing, drying, garlic vinegar, garlic salt, garlic oil, and refrigerator garlic pickles. Different methods of preserving garlic lend themselves […]
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Carrots are a fantastic vegetable to incorporate into your daily diet — filled with Vitamins A and C, they’re also a great source of fiber. Most kids and picky eaters don’t object to carrots even if veggies aren’t their thing. Whole carrots, baby carrots, grated carrots — they’re all good. Grated carrots can go into […]
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The human race learned long ago that cooking meat before eating it would protect them from parasites. Since then this practice of cooking has grown to include all types of foods and is now considered an art. The average meal generally doesn’t include many raw elements, except for the leafy green salad. Here we’ll consider 10 benefits of […]
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Hummus, the rich, creamy dip, is central to Middle Eastern cuisine. Most of us eat it because it’s so tasty; but we don’t often consider the health benefits of hummus. But you can be sure that hummus is a good-for-you treat — it consists mainly of chickpeas and sesame seeds. Lemon and garlic are also […]
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It’s that time of day again. Suddenly, your eyes get droopy. You start yawning almost as often as you inhale. Focusing on what you’re actually supposed to be doing seems more like a fantasy than a realistic probability. Though you could go for yet another cup of coffee, you know that’s only going to lead to a total caffeine crash later. Isn’t there something more you can do to stay awake without drinking coffee too late in the day? There is, actually: you could add more energy boosting foods to your diet.
And no, we’re not talking about candy or power bars or energy drinks. There are plenty of whole, fresh foods that are naturally capable of giving you energy that lasts — and they are healthy for you in many other ways, too. Let’s take a look at how your body uses the energy you get from food, and the best foods to eat to help you get through your afternoon as awake and alert as ever.
Though plenty of us eat for pleasure nowadays, at its roots (pun intended), food is meant solely for fuel. It is how we provide our bodies with the energy it needs to function. As upset as so many get about calories, every calorie serves a very specific purpose in your body. You need energy to exercise and walk to work and navigate the grocery aisles. But you also need energy to keep your brain alive; to keep your heart beating; to continue breathing. Food is to people what gas is to cars. Without it, we’re not going anywhere.
However, energy is also about choosing the right sources. Carbohydrates, protein, and fat are the body’s primary sources of fuel. But no matter what you eat, your body converts it into energy. The trick is, different nutrients are processed, used, and stored differently in your body. A diet high in carbs can lead to more energy stored than burned. A diet too low in protein can leave you feeling achy and exhausted as your body literally starts breaking itself down.
Energy that digests slowly and gets used in increments, instead of all at once, is the best kind — and the kind you will want to eat when you are struggling to keep your eyes open. Think fiber. Think protein. Think carbs that come from real grains, instead of processed ones.
Now that you know how your body uses food to provide your body with essential energy, it’s time to dive deeper. Here are some of the best energy boosting foods you can eat. Incorporate these into your afternoon snack so you will never have to fight the urge to fall asleep at your desk ever again.
You probably mostly think of breakfast when eggs come up in conversation. Omelettes and frittatas are perfect for starting your day off healthy. However, eggs are energy boosting foods you can eat anywhere, anytime.
The 6 grams of protein in an egg — found in both the white and the yolk — is more than enough to keep your brain and body on high alert between lunch and dinner. Foods high in protein energize you because they contain amino acids. Amino acids break down into energy just like carbs do, but the process is a bit more complicated, so protein’s energy boost is much more beneficial than that of carbohydrates.
Eggs are extremely versatile, making them easy to add to your lunch or even a healthy mid-afternoon snack. Hardboiled eggs typically take less than 15 minutes to make, and are perfect to snack on while sitting at your desk or while taking a quick break.
Sometimes, protein and fiber together are the key to energy that lasts all afternoon. Energy boosting foods tend to have one or both of these nutrients. Those that don’t usually contain mostly sugar, which your body digests quickly — which doesn’t keep you full for long.
Beans’ protein content makes them a worthwhile addition to your diet, but it’s not just protein that makes them a great source of energy. Another nutrient found in beans, fiber, can contribute to long lasting energy you won’t find in a bag of chips or a salad made of mostly iceberg lettuce. There are about 10 grams of fiber per 100 grams of cooked navy beans — almost half the recommended 25 to 30 grams per person per day. Because fiber is a slow digesting carbohydrate, you’re less likely to struggle to keep your eyes open around 3 p.m.
Don’t limit your bean intake to just your home kitchen. There are many different ways to eat beans besides baking them in a slow-cooker. You can add beans to your salad, make a black bean burger to take to work, or make your own snacks out of beans.
When your body and your brain need a burst of energy before a late afternoon meeting, it’s tempting to head to the nearby vending machine for a power bar or a small bag of pretzels. While these aren’t necessarily the worst snacks you could choose, you could still do better. Instead of sweet and salty snacks, pack a few healthy grains to save for these critical moments.
Unlike refined grains, whole grains provide important sources of energy naturally formed within. For one thing, refined grains simply don’t have the B vitamins, fiber and protein whole grains do because they have their most nutritious part removed during processing. For another, refined grains contain sugar and saturated fat, which aren’t very good at providing energy that lasts. You need grains your body will digest slowly — and it can’t hurt to leave the extra sugar behind.
Whole grain toast is perfect for making a healthy sandwich for lunch. However, you can also treat toast as a snack, spreading nut butter over one slice to boost your energy even more. Whole grain bagels can also act as a healthy snack, as long as you are adding the right toppings.
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Stuffed peppers seem like such a fancy thing to make, something you’d serve at a special occasion or a holiday meal. And yes, they can be all that. But quick grain-stuffed peppers can also be made for everyday meals with little fuss. The secret is using tasty, all-natural pilaf mixes, which have so much flavor that there’s […]
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Summer is the time to enjoy lots of fresh produce and herbs straight from the garden or farm market. Here are a few unique kitchen gadgets — tools that are inexpensive, compact, and will help ensure that you use up and enjoy your market finds to the fullest! 6 Cool Kitchen Gadgets Cherry Pitter Midsummer […]
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Ever wonder about the nutritional value attached to the miso soup you are served before your sushi course at Japanese restaurants? Or what the actual miso part of the soup is? Here’s your ultimate guide to what miso is, it’s nutritional value, health benefits and some creative recipes!
Most people would know of miso as that soup you get before your sushi at a Japanese restaurant. The actual miso part of the soup is, in fact, a paste, which is made from fermenting soy beans with barley or rice malt. The fermentation is caused by a mixture of salt, water and a fungus. Traditionally, the paste is used to thicken the Japanese soup you might be familiar with, and often comes with tofu chunks and/or vegetables. However, miso is not just for soup! Being a strong flavor, it is quite versatile and can be used in a number of dishes. For example, as a meat or vegetable glaze, or a thickener in sauces or stir fries.
There are three types of miso – shiromiso, akamiso and awasemiso, which translate to white, red and mixed. White is not fermented as long as the other two, which creates a milder tasting flavor. Red has a longer fermentation period and is saltier than white, giving it a much stronger flavor. And mixed is, unsurprisingly, a combination of the two! It has a relatively strong taste and is dark in color.
Calories – 199
Carbohydrates – 26.5 grams
Dietary Fiber – 5.4 grams
Sugars – 6 grams
Total Fat – 6 grams
Protein – 12 grams
Calcium – 6% of RDI
Magnesium – 12% of RDI
Iron – 14% of RDI
Phosphorus – 16% of RDI
Potassium – 6% of RDI
Sodium – 155% of RDI
Zinc – 17% of RDI
Copper – 21% of RDI
Manganese – 43% of RDI
Selenium – 10% of RDI
Vitamin A – 2% of RDI
Vitamin K – 37% of RDI
Thiamin – 7% of RDI
Riboflavin – 14% of RDI
Niacin – 5% of RDI
Vitamin B6 – 10% of RDI
Folate – 5% of RDI
Vitamin B12 – 1% of RDI
Miso dates as far back as the 4th Century BC in China. It originated as a seasoning called Hisio, which was made by fermenting soy beans, wheat, alcohol and salt. Miso was introduced to Japan by Buddhist monks in the 7th century. From there, it became a vital part of the samurai diet and eventually became a widespread staple in Japanese dining.
Miso is a powerful ingredient that only needs to be used in small amounts to reap the health benefits of its concentrated nutrients. Here are some of the main benefits of miso…
Miso is a rich source of protein, with 12 grams in every 100. The protein comes from the soy in the miso, which is the main ingredient in the paste. Soy is also a vegan source of protein, which is great for vegans and vegetarians, who can’t get their daily dose from meat products. Protein is an essential nutrient that builds muscles and fills you up. It is, in fact, the major structural component of cells, responsible for building and repairing tissues in the body. It is therefore essential to repair muscles following exercise, for example. When consumed as food, protein is broken down into amino acids, which are then used as building blocks for the protein in your body.
As well as protein, miso is high in some vitamins and minerals, including copper, manganese, phosphorus, vitamin K, magnesium, iron and zinc. Each of these nutrients play an important role in everyday health. Copper, for example, is an essential trace mineral found in the liver, brain, heart, kidneys and muscles. It increases the absorption of iron and is an ingredient in the production of skin. Manganese is important for healthy bone structure and metabolism. Phosphorus also maintains strong bones. It is a necessary mineral for body detoxification through waste and aids effective metabolism. Phosphorus helps balance the body’s pH and improves digestion.
Vitamin K helps control blood clotting and is important for bone health. It assists in preventing heart disease and reducing neural damage. Magnesium has a number of powerful health benefits. It helps increase energy, eases anxiety and nervousness, aids digestion, eases muscle aches and spasms and regulates calcium, sodium and potassium levels. Magnesium also reduces symptoms of headaches, may help prevent osteoporosis, and is important for a healthy heart. Iron plays an extremely important role in the production of red blood cells and hemoglobin. It helps metabolize proteins and reduces the risk of anemia and fatigue. And finally, zinc supports healthy immune and digestive systems. It helps control diabetes, reduces stress levels and improves metabolism. Zinc also aids with wound healing and weight loss, and improves night vision and hair health.
Miso is a fermented food, and its health benefits are largely thanks to that process. During fermentation, the natural bacteria and yeasts begin feeding on the food’s sugar and starch, turning the microorganisms in the sugar and starch into lactic acid. That process creates powerful enzymes, including the beneficial bacteria, probiotics. This helps to heal a range of health issues, including problems with digestion. It also aids the body in absorbing and using nutrients. Probiotics keep your intestinal flora healthy and are particularly beneficial to gut health. They work by protecting your stomach and intestinal lining while reducing inflammation.
Like many foods, there are pros, cons and varying views about whether the benefits outweigh the potential hazards. For example, miso is high in salt. It is also a soy product, which is a topic of controversy. Once touted as the ideal protein source for vegetarians (as mentioned above), more and more researchers are finding soy is not quite the miracle food we once thought. Unfermented soy has been linked to digestive problems, weak immune systems, PMS and allergies, to name just a few of the potential risks of consuming the vegan protein food. Fermented soy products, on the other hand, have been scientifically proven to have health benefits.
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