When my kids were really young, my idea of meal planning during those truly frantic days was to rush into the kitchen at six o-clock, thinking: “Quick! Cook the noodles!” Child-friendly pasta dishes are a great choice when you want dinner in a hurry and need to please adults and children. Most varieties cook quickly enough to accommodate […]
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Inspired by traditional Pennsylvania Dutch shoo-fly pie, molasses and a crumb topping team up in delectably wholesome vegan molasses muffins. Barley malt syrup works just as well as molasses and produces a slightly milder flavor. Since these aren’t overly sweet, they make a great breakfast muffin, and are welcome in the lunchbox as well; delicious […]
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This hearty vegan fresh tomato soup with tortellini or ravioli is filling far served with a fresh corn on the side. It’s a wonderful choice for late summer that are starting to get cool, and is a good way to use up tomatoes that are a bit past the season’s peak. Look for vegan tortellini or […]
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Have you ever thought about growing your own herbs? I don’t just mean the usual candidates like rosemary and thyme – though you should definitely find a spot for them – but also more unusual plants like lovage, dill and yarrow. Herb growing, no matter how much or how little space you have, is simple, […]
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Thanksgiving is the Mother of All Holidays, according to many vegans. There are few special occasions that can compare when it comes to amazing plant-based food choices that celebrate the fall harvest — truly something to be thankful for. And even though the meal can be filling — or indeed, over-filling — leave room for one […]
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Are you too tired by dinnertime to cook you or your family a healthy meal? It’s possible you just haven’t found the right meals to cook yet. The nice thing about 20-minute meals? They don’t take long to make — and definitely won’t take long to eat. And if you live alone or with only one other person, there is likely going to be plenty of leftovers to save you even more time tomorrow.
Many people struggle to prepare healthy meals because they simply do not think they have time. That’s because most people don’t take the time to plan ahead, which can save you hours of time every single evening of the week.
There are a lot of steps to meal prep, but they aren’t complicated. The first and most important step is to choose quick and easy recipes you can actually make — and ones you want to eat, too. To get you started, here are a few healthy recipes you can put together and have on the table (or counter, or coffee table, or couch) within just 20 minutes or less.
If you’re craving orange chicken, skip takeout and dare trying to make your own. Mixing flavored grilled chicken with vegetables provides enough protein and fiber to keep you far away from the pantry between the hours of dinner and bedtime.
Serves 4
Juice 1 orange (1/4 cup juice). Peel the other orange and slice.
In a large skillet over medium-high heat, heat oil. Season chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook on skillet until one side is golden brown, about 4 minutes. Turn to the other side, reduce to medium heat, and add garlic. Stir the garlic and cook for 1 minute.
Add orange juice and cook 1 more minute. Add water and simmer. Then add peas and asparagus, cover, and cook 2 to 3 minutes until vegetables are tender. Add in orange slices, lemon juice, and dill. Serve hot.
For our plant-based eaters, grilled vegetables provide just as much protein as lean meat probably would on the same sandwich. Sandwiches are extremely quick and easy to throw together, and they’re relatively portable, too. Enjoy a side of baked sweet potato wedges or a fresh green salad.
Serves 4
Heat grill to medium. Brush eggplant with oil on both sides and season with salt and pepper. Grill eggplant (covered) 2 to 3 minutes on both sides or until tender.
Spread pesto on each of the rolls and stack eggplant, cheese, and peppers to create sandwiches. Serve with a salad or grilled vegetables.
Chickpeas aren’t just for hummus lovers. With a little toasting, they take on a bean-like texture. And with a little orange zest added in, just like this recipe, they adopt a bold flavor you will want to continue eating long after tonight’s serving of salad is gone.
Serves 4
In a medium bowl, grate 2 teaspoons orange zest. Add couscous and toss until combined. Pour in 1 cup water, cover, and let sit 12 minutes.
While that sits, over a large bowl, peel the orange, cut into segments, and squeeze out remaining juice. Add tomatoes, chickpeas, onion, and olives and mix until combined. Add to couscous and serve.
Tuna — especially canned solid white tuna in water — is one of the healthiest sources of omega-3 fatty acids and lean protein you will find. Many people who do not like the taste of fish find tuna not only tolerable, but flavorful and delicious.
Serves 4
Cut a thin slice off the bottom and a 1/4-inch slice off the top of each tomato. Set aside (do not throw away!). Use a spoon to scoop out the seeds and pulp. On a cutting board, chop tomato bottoms and pulp and put them in a bowl.
Add tuna, celery, capers, vinegar, and pepper to the bowl and toss to combine. Add parsley.
Spoon tuna mixture into hollow tomatoes, replace tops, and serve.
Everyone knows breakfast for dinner just tastes better than breakfast for breakfast. So the next time you are in the mood for eggs after 6 p.m., consider a healthy frittata. Mozzarella cheese is a healthy source of protein, and cooked vegetables add fiber and essential vitamins to the mix.
Serves 4
Preheat broiler with rack in upper third of the oven.
In a broiler-safe cast iron skillet over medium-high heat, heat oil. Add onion and zucchini. Stirring frequently, cook 3 to 5 minutes until vegetables are soft in texture.
In a bowl, whisk together eggs, salt, and pepper. Pour egg mixture over the vegetables in the skillet as they are cooking. Cook about 2 minutes, lifting the edges of the eggs throughout so they cook all the way through. Add mozzarella cheese and tomatoes on top and cook pan under broiler 2 minutes, until the eggs are slightly browned.
The post Quick Dinner Ideas: Eight 20-Minute Meals You Can Make After a Long Day At the Office appeared first on Bembu.
As a vegan, you probably care deeply about where your food comes from. It should be responsibly sourced, sustainable and free from harmful chemicals and practices. What better way to achieve this than to start your own vegetable garden? Whether in a specially acquired allotment or your own back yard, you can start growing the […]
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We love healthy treats that are as tasty as candy truffles, and these dried fruit and walnut energy balls fit that description. With just a few ingredients, they’re super easy to make, too. Did you you know that walnuts are just about the best source of omega 3 fatty acids? This beneficial fat is hard […]
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A vegan shepherd’s pie is a wonderful choice as a holiday centerpiece — especially Thanksgiving and Christmas — or as a dish to take to a potluck. To prove the point, our Lentil and Mushroom Shepherd’s Pie is one of our most popular recipes. And though it isn’t at all difficult, judging by how many […]
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If you live anywhere outside a city, this is the time of year when vegetable garden yields become too much for the gardener. Here are a week’s worth of vegan dinner ideas for the late summer harvest. All of us would do well to make good use of tomatoes, corn, zucchini, and other summer squash, August’s bumper crops. […]
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Everyone loves the nostalgic classic, vegetable pot pie. Many VegKitchen readers have let us know that this mild dish of hearty veggies enclosed in pie crust is on their regular cool-weather meal rotation; it’s also a crowd-pleasing vegan option for a Thanksgiving or Christmas menu. Using prepared whole-grain pie crusts makes pot pies a snap […]
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There’s more to a food label than just the nutrition facts — though those numbers can be extremely valuable if you’re trying to lose weight, get in shape, or just improve your overall health. A food label also contains are vital information related to every packaged food you purchase. It will give you allergy warnings, but can also (and is required by law to) tell you exactly the ingredients that go into your body when you eat a certain food.
Your food label says a lot about how well you are (or aren’t) eating. It’s vital to know which chemicals you’re inviting into your own personal biological ecosystem — whether they’re beneficial chemicals ore potentially harmful ones.
Unfortunately, the controversies surrounding many food label ingredients make it difficult to know which ingredients are good for you, and which ones you need to stay away from. Here is a breakdown of some of the most misunderstood ingredients in your food, why they’re there, what they mean, where you’ll find them, and whether or not they’re actually safe to eat.
What is it? Put simply, oil is fat. Unlike butter, for example, oils are liquid at room temperature. They come from plants (think vegetable oil) and fish. Not all oils are bad for you. Many foods that contain them, such as fish, also provide essential nutrition for different parts of your body.
Manufacturers use oil (fat) for a variety of reasons, especially when it comes to highly processed foods. Fats and oils can improve the look, taste, and texture of foods. You will typically find three types of oil listed on a food label: polyunsaturated oil, monounsaturated oil, and saturated oil.
Polyunsaturated and monounsaturated oils contain essential fatty acids — they’re good for you in small amounts. Saturated fats, which are only found in animal products like meat and dairy, can be harmful in large amounts. Balance out your intake of “good” and “bad” fats in your food to stay healthy.
On your food label, you’ll see ingredients such as:
Sometimes you will see oils labeled as either partially hydrogenated or hydrogenated. These are two very different ingredients — one of them is relatively safe, but the other should be avoided at all costs.
Otherwise known as trans fats, these dangerous chemicals can cause damage to your arteries and significantly increase your heart disease risk.
Note that the trans fat you see on food labels isn’t the same as the trans fat found naturally in products like beef or steak. Trans fats that occur naturally in animal products are fine. The trans fat in your Krispy Kreme doughnuts, however, is artificial — it’s all but banned by the FDA. Within a few years, you won’t find artificial trans fats in your food anymore.
Unlike partially hydrogenated oils, hydrogenated oil is fine to consume in small amounts. When you partially hydrogenate oil, it’s semi-soft — think of margarine, which used to contain trans fat (most brands have already removed it from their products). When you fully hydrogenate oil, it’s completely solid, and doesn’t contain harmful compounds like trans fat. However, hydrogenated oil still contains saturated fat. The current Dietary Guidelines for Americans recommend limiting your daily saturated fat intake to 10 percent or less of your calories consumed.
That depends on the type of oil and the overall quality of the food you’re looking at. Vegetable oils, for example, may contribute to inflammation — their chemical structure changes when exposed to high temperatures, which may have negative affects on your health. The amount of oils you consume also makes a difference. There is such thing as good fat (such as the oils you get from salmon or tuna), but you can even overdo it on that. A little bit of fat is good for you. Too much simply isn’t good for your heart. Unfortunately, the “eat it in moderation” philosophy is the best strategy to follow here. Just … don’t fry everything you eat. It’s not necessary.
What is it? Monosodium glutamate (MSG) is a chemical added to foods to enhance their flavor. One of its most important components, glutamic acid, is an amino acid essential for many of your body’s normal functions, including your brain and immune system. MSG isn’t on your food label to hurt you. In fact, the majority of people experience no negative side effects when consuming it regularly.
The FDA labels MSG “generally recognized as safe,” which means manufacturers are allowed to use it in their food as long as it appears on the label. It’s a controversial chemical, because many people claim to experience negative symptoms like headaches, sweating, and chest pain after consuming food that contains MSG. However, researchers have yet to find a link between MSG and adverse reactions.
Some people may experience short-term reactions to MSG, but symptoms are mild and don’t cause significant harm, only discomfort. MSG really isn’t something to worry about, unless you mind any minor reactions you might have to it. If you’re sensitive, it’s possible to avoid it. You’d just have to eat fewer processed foods (not a terrible thing!) and be more careful at restaurants (ordering in or dining out).
What are they? Manufacturers often add artificial colors to foods to improve their appearance. While you can color food naturally, artificial dyes produce a brighter, more appealing color — and therefore are used more prominently. Red, yellow, and blue dyes are the most common types. They’re used to color everything from your M&M candies to your boxed macaroni and cheese.
Food dyes are another controversial ingredient on your food label researchers aren’t fully confident will actually hurt you. Some animal studies have been conducted to test possible cancer-causing affects, but research up to this point is inconclusive. Since food dyes are common in processed foods, if you are concerned about artificial food coloring, cutting back on your consumption of processed food will benefit you in more ways than one.
The post Controversial Ingredients on Your Food Label, Explained appeared first on Bembu.
Patients rarely ask me about foods that are good for eyes. And that’s a shame because when you eat, you are also feeding your eyes.
However, once many people start eating a nutrient-rich diet, one of the effects they notice is that they can see better. Especially at night. Or that they no longer have dry, itchy eyes.
So, if you want to keep your peepers healthy or improve your eyesight, you might want to check your diet.
In this article, I’ll talk about foods that are good for eyes and easy ways to incorporate them in your meals. Plus, I’ll also share tips that can help you see better naturally.
Most of us believe that our eyesight is doomed to decline as we age. And that there is nothing much we can do about it.
But the truth is that you CAN slow down and even reverse failing eyesight. It all starts by understanding how the light signal that enters the eye can be distorted, resulting in poor vision.
To keep things simple, picture the eye as having four main structures:
Consider this thin, transparent tissue as the window through which light enters your eye.
Now, if that ‘window’ is somehow damaged, the light that comes through will be scattered in all directions, right?
Well, the cornea is covered with the tear film, a fluid layer that keeps it smooth. Anything that disrupts this fluid layer will damage the cornea, resulting in a damaged ‘window’ and dried eyes. In other words, the light that comes in will be dispersed and you will see an unclear image.
Major culprit: Inflammation can damage the tear cells which produce the tear film that protects the cornea.
The cornea directs, or focuses, the light on the lens which, in turn, focuses the light on the retina.
Now, imagine looking though a dirty window. You won’t be able to see clearly through that window, correct? Well, the same thing happens when the lens becomes clouded – this is what is known as cataract. If your lens is clouded, the retina will not receive a sharp image. And your vision will be all blurred.
For the lens to do its job properly, it also needs to be flexible. This flexibility is what allows the lens to alter its shape when you are focusing on very far or very close objects.
However, if the lens hardens, it may become less able to focus on nearby objects. (And that’s why some people need to hold newspapers further away to read what’s written.)
Major culprits: Uncontrolled blood sugar levels can damage the proteins in the lens, causing the lens to become cloudy. High blood sugar levels can also cause the lens to swell, resulting in a blurry vision.
Once this light-sensitive tissue receives light focused by the lens, it converts the light ray into impulses or neural signals. The center, and most sensitive part of the retina, is known as the macula.
If the macula is damaged, a condition known as macular degeneration occurs. Result: poor vision especially in the dark. This happens when:
Major culprit: Heart disease.
The neural signals from the retina travel through the optic nerve to the brain where they will be ‘interpreted’ as an image.
If the eye pressure increases, the pressure will slowly damage the optic nerve, resulting in vision loss.
Now, that you know how vision loss occurs, let’s move on to what you can do about it.
These small colorful gems are loaded with various antioxidants. Of interest are anthocyanins, the natural plant compounds responsible for the purple, red, and blue hues of berries.
Research shows that these anthocyanins can protect the eye structures from constant exposure to reactive oxygen species. If these chemicals are left to accumulate in the eye, they can damage the proteins that make up the lens.
Moreover, anthocyanins can help tone down inflammation in the eyes. As mentioned earlier, inflammation can damage the tear glands, resulting in dry eyes.
And according to a Swiss study, participants who consumed goji berries for 90 days experienced a 26% increase in blood levels of zeaxanthin. This is another antioxidant that helps protect the eyes.
Cold water fish such as Atlantic mackerels are richer in omega-3 fatty acids compared to farmed fish.
Why? Simple: they can peacefully swim and feed in their natural habitat.
So, most of us know that omega-3 fats are famous for their heart protective effects. But how can fats protect the eyes?
Remember the tear film that shields the cornea? Well, besides water, this tear film also contains mucous and oil.
The omega-3 fats in the salmon can help the Meibomian glands, on the edge of the eyelids, maintain the oily layer of the tear film. This oily layer covers the water layer of the eyes and, thus, helps prevent excessive evaporation of water from the eye’s surface.
If the Meibomian glands are unable to produce sufficient oil, water will be rapidly lost from the eye. This is one of the leading characteristics of the dry eye syndrome.
If you wish to take an omega-3 supplement, make sure it contains at least 325 mg EPA and 175 mg DHA per pill. You want to take 2 of these pills per day along with a meal that contains fat to help boost absorption.
The post Top 11 Foods That Are Good for Eyes + (4 Ways to Improve Your Eyesight) appeared first on Bembu.
It’s that age-old question, ‘what are the best exercises for weight loss?’. We have the answer, to an extent, but there are some VERY important notes we need to highlight to begin with…
Many people say weight loss involves 80% nutrition and 20% exercise. Whether that measurement is exactly right doesn’t really matter because the idea is correct. Nutrition is definitely the more important part of weight loss, and portion sizes are even more important. However, it’s best not to get caught up in logistics like that and approach weight loss and weight management as a lifestyle. That means not going near fad diets, and also avoiding food restriction.
Some simple changes you can make to day-to-day diet choices include switching from milky coffee to black coffee, stop taking sugar in your coffee or tea, and opting for fresh seasonal foods. If you eat a lot of refined carbs, cut back a bit on them and increase your fiber intake. That means more vegetables and a couple of fruits a day. And, on that note, remember to think about quality rather than quantity when choosing food. In season vegetables will have more nutrients than imported or less fresh vegetables, for example. In order to reduce your portion sizes, eat mindfully and slowly. That way you will know when you are full. If you eat too fast while distracted by conversation or television, you can often overeat without even realizing it.
Before we move onto some of the best exercises for weight loss, it’s important to make something very clear. And that is, no one exercise is the best option for you to help you lose weight. The best and most successful way to lose weight and keep it off is by combining exercises. That will ensure you don’t get stuck repeating the same workout that just keeps getting easier. It also means you will challenge and trick your body into working harder by mixing things up, as well as ensuring you target all of your muscles and limbs with different exercises that focus on different areas.
Here are some of the best weight loss exercises, that work well in combination during the course of the week…
Weight loss doesn’t actually have to be complicated, and something as simple as walking can aid weight loss. It is also a sustainable form of exercise to maintain a healthy weight and a good fitness level. However, we do have some tips on how to make walking benefit you and actually help you shed some excess fat.
The first thing is, walk at a good pace. If you already walk a fair bit, or have a relatively good level of fitness, then you need to up your walking game in order for it to have any effect! Power walking is a very beneficial workout, and if you love walking or being outdoors, then it’s perfect for you!
Try to find hills. Power walking up hills can actually be a high-intensity form of exercise. And if you can either walk for 10 or 15 minutes uphill and then another 15 minutes on the flat or back down, while your heart rate is already up, then that’s a very decent workout! The other option, depending on the terrain you have access to, is to use hills as intermittent training. Even if the hills are short, if you can walk up and down hills in your area, that’s another great form of weight loss exercise.
It’s simple, free, and if you love walking, it will be something you can look forward to, instead of forcing yourself to do it! The other great thing about it is you can fit it into your busy lifestyle. Walk to work instead of driving, for example, or walk your dog in the mornings before work, or in the evenings after work.
This next one is loved by some and hated by others! One thing is for sure though – those that get addicted to running believe there is nothing more enjoyable in the world. If running is for you, it’s one of the most basic, classic ways to keep your body in tip-top shape. It’s a 100% natural form of exercise that can’t be faked, and it takes the whole body working hard to achieve it.
Some tips for running – maintain good posture. If you are holding good posture, you’re allowing your body optimal breathing opportunity. If you are breathing properly, you can run for longer, achieving better results. If you are new to running, start with interval training – run for one minute, walk for 30 seconds, and increase the running as you improve and get fitter.
This can be an extremely high-intensity form of exercise that sheds fat and builds muscle. Again, it’s important to find hobbies you enjoy, so if you hate cycling, forget about it. If you love it, on the other hand, make time to hop on your bike more often. It’s also a handy form of exercise if you are a high-intensity exerciser but you’ve injured your foot or leg running, for example, cycling can be a great replacement exercise.
The best option for weight loss when cycling is to find hills. Practice your hill climbing and increase the pace, lengths and heights you climb. To avoid boredom, go exploring on your bike some weekends. Pack it in the car and head to a different area, or even join a cycling club to help keep yourself motivated.
RPM or spin classes at the gym are also great weight loss options if you’re more of an indoor person, or if you can’t get out in the cold, dark winter, or if live somewhere flat and want those hills!
People often believe weight training will pack on the body weight, bulk up the muscles and make you look like a body builder. This couldn’t be further from the truth. In fact, weight training is one of the most beneficial (if not the most beneficial) form of exercise for fat loss and waistline reduction. Of course, weight training also tones the body and builds arm strength, but it does so much more than that. Lifting weights is a powerful fat burning workout that makes the body work overtime to repair and build muscles, which takes a lot of calories and energy. In other words, it uses fat as energy, and therefore gets rid of it!
The post The Top 4 Exercises For Weight Loss (But Wait, We Have Some Important Advice First!) appeared first on Bembu.
Thanksgiving has gotten to be a more inclusive holiday over the past few years — where once upon a time, the lone vegetarian or two picked at side dishes. Fast-forward to the present, and even full-fledged vegans can enjoy the full feast, from appetizers to desserts. Whether you’re going to be a guest or host, you’ll […]
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This almost-instant cauliflower rice sushi bowl features a typical trio used in veggie sushi — carrots, cucumber, and avocado. You get all the flavor of sushi with the lightened-up base of frozen riced cauliflower. Serve as a light dinner with a simple tofu dish, or pack in a container for a change-of-pace lunch. Makes: 2 […]
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Here’s a filling peach smoothie with a subtle, mellow flavor from coconut yogurt. Use only lush, ripe summer peaches or nectarines for this refreshing treat. Serves: 2 to 3 2 cups coarsely chopped, lush ripe peaches or nectarines 6-ounce container vanilla coconut yogurt 1 cup organic apricot nectar or tropical juice blend 1 teaspoon pure […]
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When it comes to breakfast, what is your go-to meal? Do you prefer to snack on fruit? Munch on a bag of granola? Fry up a few eggs to go along with your turkey bacon? The foods we tend to cook for breakfast are as diverse as we are. But with so many options to choose from, it can become overwhelming when you have to choose the best meal to start your day off right.
Making healthy food choices at breakfast just got a little easier. Here are a few healthy ingredient swaps to replace your questionable go-to breakfast options with ingredients that will make you a much happier — and healthier — human being.
Bacon is that food that’s impossible not to love. Whether you like it crispy or tender, these delicious strips of meat are the fried delicacy you don’t want to live without. Except you could — because there are healthier ways to enjoy meat for breakfast.
Making an omelette with Canadian bacon instead of regular bacon isn’t all that different. Incorporating a healthier ingredient into an already familiar breakfast dish is a great way to start eating healthier, one small (and delicious) step at a time.
This omelette substitutes regular bacon with the Canadian variety, offering plenty of protein and not nearly as much saturated fat. You have the option to add a variety of vegetables to this recipe to create an even more filling meal that definitely won’t leave you with a grumbling stomach during your morning meeting at the office.
Preheat oven to 350 degrees F.
In a bowl, whisk eggs until fluffy. Add the bacon, cheese, and half of the fresh basil.
In a skillet (make sure it has an oven-safe handle) at medium heat, melt butter. Spoon the egg mixture into the skillet and spread evenly. Reduce to low heat and cook for about 8 minutes, or until the bottom of the omelette is golden in color.
Bake the omelette in the oven for about 10 minutes, or until a fork inserted into its middle comes out clean. Once you take it out of the oven, loosen its sides, cut across, and fold one side on top of the other. Serve hot.
Why Canadian bacon?
When choosing what you want to eat for breakfast, protein is essential — but it can be difficult to know which source to choose. Unlike the long strips of bacon you wish you could hate, Canadian bacon is lean and low in sodium. You can incorporate Canadian bacon into many of the recipes you would normally use fatty, salty bacon — with fewer consequences, of course.
Why is breakfast cereal one of the first things we reach for when it is time for breakfast? Mostly, it’s because it’s convenient. It takes minimal effort to pour cereal and milk into a bowl. While not all breakfast cereals are terrible for you, there are more cringe-worthy brands than there are brands worth buying. It might be time to skip the cold cereal altogether and go for something similar — but much, much healthier.
What else starts out as a grain, ends up in a bowl, and can include milk as an essential component? Whole grain oatmeal, of course. It may not be cold, and when you’re making it from scratch at the beginning of the week, it can take longer than you might prefer. But it’s a swap definitely worth giving a try.
Oatmeal is much more fibrous than sugary breakfast cereal, which means you won’t feel hungry just a half hour after finishing a bowl of oatmeal the way you probably do after a bowl of cereal. Oatmeal also makes it easier to add fresh fruit and nuts to your bowl, providing even more health benefits. Homemade oatmeal is simple, and you can eat it over multiple days to save time on busy weekday mornings.
In a large saucepan, combine water and milk. Simmer over medium heat.
In a 12-in skillet, over medium-high heat, melt the butter. Once the butter is melted, add the oats and stir them occasionally as they cook. Continue cooking until oats are golden in color, around 2 minutes or so.
Stir the oats into the simmering milk mixture. Reduce the heat and simmer on medium low heat for about 20 minutes, stirring occasionally. Continue simmering and stirring until mixture becomes thick.
Stir in the salt and continue simmering and stirring. Reduce heat gradually to prevent burning the bottom of the oatmeal. Continue until about half the liquid in the saucepan is absorbed.
Remove from heat, stir in any add-ins (see below) and portion out into bowls after cooling for about 5 minutes. If you’re adding any fruit on top, do so immediately before serving. Let the oatmeal cool completely before you transfer to a container to refrigerate for later use.
You can also add nuts to the recipe to pack in more protein. Some people prefer a variety of textures to their oatmeal, and nuts can provide a crunch that is somewhat similar to the crunchy, tasty breakfast cereal you know and love and need to not eat so much of, probably.
Eating more whole grains such as steel cut oats reduces your risk for a number of chronic conditions, like heart disease, type 2 diabetes, and obesity. Unlike the majority of breakfast cereals, oats are low in sugar and packed with nutrition in every serving. Two cups of Lucky Charms cereal with milk would give you about 430 calories, while 1/2 cups of steel cut oats before adding milk would only give you about 300 calories that would actually fill you up. There are only about 30 grams of carbohydrates in one serving of steel cut oats.
The post Your Favorite Breakfasts (and One Ingredient Swap to Make Each One Healthier) appeared first on Bembu.
Many people on the refined starch-and-protein filled western diet don’t get enough dietary fiber, and that can have some serious health consequences. Vegan diets, rich in vegetables, fruits, nuts, seeds, and legumes are much more likely to easily yield the amount and kind of fiber your body needs to maintain good digestive health. To help […]
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There is nothing cuter than watching your little one chase food around the highchair tray with her fingers, and seeing the sense of accomplishment in her face when a tiny little piece of food actually makes it her mouth. Here are ideas tips on healthy finger foods for babies, so that the entire process is much […]
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Gnocchi, in case you haven’t discovered them, are an Italian specialty that are mainly made of potato flour, with a little wheat flour. In other words, a bit of starchy comfort heaven. You use them the same way you’d use a chunky pasta; they’re especially good enveloped in marinara sauce. We like gnocchi with beans and […]
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This mild mashed potato-stuffed winter squash makes a great alternative main dish for Thanksgiving, but it’s any time during fall harvest season or as a winter comfort food. Double the recipe to feed a bigger crowd. Each stuffed winter squash half can serve as a main dish portion; or cut each half again to make […]
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Seriously—who needs fake meat when you can make hearty, beautifully textured dishes using grains and beans? This serves up deliciously on rolls, but if you’re not a bread person, you can serve the mixture in a lettuce-leaf cup or atop a corn tortilla. Serve with baked potatoes or sweet potatoes and any slaw-style salad. Fresh corn […]
The post Vegan Sloppy Joes with Pinto Beans and Quinoa appeared first on VegKitchen.
A quick cooked cereal like oatmeal or a multi-grain blend makes a hearty breakfast, but there are some people, yours truly included, that don’t enjoy sweet breakfasts. That’s where these savory breakfast bowls come in. Topped with tempeh, avocado, and greens, these bountiful bowlfuls will keep you going all day. Though this doesn’t take long to […]
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If August’s daytime temps have you scrambling to the nearest air-conditioned space, you’ll need to get in and out of the kitchen quickly with these cool vegan dinner ideas. It’s a good time to use lots of tomatoes and basil, when they’re at their most abundant! Let’s start with Rotelle with Tomatoes, Artichokes, and Basil. Shown above, it’s perfect […]
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While most cases of scoliosis are relatively mild, the condition can become debilitating, especially if spine deformities develop during childhood, getting worse as a person grows. It’s important if you do have, or are developing, scoliosis to seek medical advice and to practice exercises to attempt to correct it. Yoga for scoliosis can be very beneficial, however, always seek advice from your doctor or physiotherapist before taking up any new exercise.
Scoliosis is the name given to spinal curvature. It is not a technical name or diagnosis, but rather a descriptive term, like headache. It describes a sideways bend in the spine, rotating along the vertical axis. The curve often develops in the shape of a ‘C’ or an ‘S’. It comes from the Greek word meaning ‘curved’ or ‘bent’.
There is no known cause for most cases of scoliosis. However, research indicates there are hereditary factors involved. The only conditions known to cause some cases of the curvature are cerebral palsy and muscular dystrophy. Symptoms of scoliosis can include uneven shoulders, an uneven waistline, or one hip higher than the other. It the curve worsens, the spine will then also twist or rotate. This can cause the ribs on one side of the body to stick out.
If scoliosis forms during childhood, it can become more severe as a person grows. This can lead to disabling scoliosis, causing lung functionality problems, due to compression, or limited space within the chest.
Being a therapeutic form of exercise, yoga is beneficial to a number of ailments – scoliosis being one of them. Try these yoga poses and/or the video sequences below. But remember; always seek medical advice before trying new exercises. If you practice these poses and you feel any pain – even a little bit, stop immediately and consult your doctor. And if you already have a physiotherapist, they can create a Pilates or yoga sequence to best suit your needs.
These two poses used together dynamically work really well to relax the back and release tension along the spine. Cow pose also strengthens the back a little. It is also a good mini sequence to slowly and gently warm up the back and core before moving into more challenging poses.
Start in tabletop position on your mat. If your knees feel sensitive or sore, place a blanket or extra mat underneath them. Make sure your knees are directly under your hips, and hip-distance apart, and your hands are directly under your shoulders, in line with your knees.
On an inhale, drop your belly down towards the floor gently (without jarring the back). Arch your back at the same time and lifting your tailbone towards the ceiling. If that feels good, you can gently lift your chin upwards. On an exhale, round your back, tilting your tailbone and head towards the floor. Repeat in sync with your own breath at least 10 more times.
This posture releases tightness in the back and relaxes the muscles, decompressing the spine. It is a very restorative pose that relieves back and neck tension. Begin in tabletop position again with your wrists under your shoulders and knees under hips. On an exhale, sit your buttocks onto your heels. Your torso should rest on your thighs, or in between them for wide-angle child’s pose. Stretch your arms out in front to create more space along your back and sides. Rest your forehead on the mat if it can comfortably reach. However, if that forces your hips up away from your feet, place a folded blanket or cushion under your forehead. Because this is a restorative pose, you should stay in it for a couple of minutes.
This pose is great for decreasing stress, stimulating the organs and improving metabolism and digestion. However, it also stretches the spine, chest, shoulders, groin and hips, which is very beneficial to relieve and potentially help correct, scoliosis. However, while people who don’t suffer from scoliosis would practice this pose the same on both sides, scoliosis patients need to use different emphasis on each side to get the most out of it. When stretching towards the concaved side, the emphasis should be on lengthening the spine. This will help decompress the ribs and decrease the protrusion of the ribs on the other side. When stretching the other way, the emphasis should be on twisting to work on evening out the back.
To practice triangle pose, stand with your legs wide, in a triangle shape. Point your toes on your front foot forward, with your back foot on a slight angle towards the outside of the mat. Line your front heel up with the middle of your back foot. Make sure your hips and shoulders are directly above your legs, not twisting towards the front. Keep your legs straight and inhale. As you exhale, gently hinge your torso and upper body towards the front of the mat, over the front foot. Bend your front arm towards your foot and you back arm towards the ceiling. Keep your body in a straight line, as if you are stationed in a narrow gap between two walls. That means keeping your chest open and avoiding tipping forward or downwards with your top shoulder, hip or chest. Only move your front hand down as far as it can comfortably go without bending your knee or tipping your body downwards. Stay in the pose for a few breaths and when you are ready to move out of it, tighten your core and lift up on an inhale. Repeat on the other side. However, remember those emphasis tips above when practicing each side!
You can also do a lunged in between, which is also great for the spine, but very beneficial to your back, postural and leg muscles.
One of the best yoga poses for scoliosis is the side plank. It may not be a favorite posture for many, being a strength-reliant one. It may even feel more challenging if you suffer from scoliosis. Nevertheless, it is an extremely beneficial remedial pose for the condition. In order to reap its benefits, you need to concentrate on the side your spine curves. A 2014 study looked at 25 scoliosis patients with primary curves measuring 6 to 120 degrees. They were asked to perform side plank on the side of their curve for 10 to 20 seconds a day for the first week, and then for as long as possible each day (average of 90 seconds) during the next 6 or so months. Researchers found a “significant improvement” of around 32% in the curvature as a result.
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Have you ever heard about the benefits of collagen? No? Are you sure?
I mean you’ve probably used beauty products or shampoos to make your hair thicker. Or perhaps you’ve tried some rejuvenating facial creams.
If you still have any of these products on hand, check the label. You’ll undoubtedly find bold statements that boast the benefits of collagen in the product.
But the thing the beauty industry fails to tell you is this. If you want to truly enjoy the benefits of collagen, you need to take it internally. Collagen will not do much if you apply it externally.
So, are the benefits of collagen backed by science? And how do you consume it? Or do you need to supplement? Plus, is collagen the same thing as gelatin?
I’ll answer all these questions in this article.
Did you know that collagen is the most abundant protein in the body? It is found throughout your body in your:
There are 16 different types of collagen in the body. Type 1 accounts for about 90% of the collagen in our body and gives our skin its firmness. Type 2 collagen is found in our movable joints.
Fun facts:
Besides containing collagen, the following foods are also rich in various nutrients that help the body produce collagen. These foods also contain nutrients that protect our body’s collagen against stressors such as UV radiation, toxins, and microbes.
Beef chuck or shoulder, beef round (the hind leg of the animal), and similar cuts of meats are rich in collagen. Make sure to cook the meat long enough and slowly (that is, on low heat) – this will ensure that your body can enjoy most of the collagen in the meat.
Especially the breast part. Again, you want to cook your chicken thoroughly on low to medium heat.
Research indicates that hen eggs contain collagen especially the yolks and the thick outer and thin inner membranes of the egg.
Why do you think chicken soup is a famous remedy for the common cold?
Yes, it’s warm and easy to swallow when you’re sick. But, more importantly, animal tissue, especially bones and connective tissue, are terrific sources of collagen.
Check out this video if you’re not sure how to make your own bone broth.
How can collagen help with the common cold? I’ll cover this in a bit. But first let’s talk about gelatin.
Although collagen powder and gelatin look and taste almost the same, they are not the same thing. Put simply, gelatin is the product you get when collagen is heated (during cooking, for instance).
Why should you care?
Simple: if a recipe calls for gelatin and you use collagen instead, you’ll have an epic (liquid) fail. Because collagen does not thicken liquids at all. However, a single tablespoon of gelatin is enough to firmly congeal two cups of liquid!
Don’t worry, there’s no testing involved. You can simply check the label.
If a product mentions any of the following, know that you’re dealing with collagen powder:
Collagen powder (hydrolyzed collagen) is made from collagen using a process known as hydrolysis. This process breaks down the collagen strands and chain of amino acids it contains into smaller pieces.
While collagen and gelatin contain the same amino acids, the amino acid chains in collagen powder or hydrolyzed collagen are smaller due to the hydrolysis process. As such, the body may absorb over 90% of hydrolyzed collagen compared to about 27% or less in foods.
Moreover, pure gelatin will only dissolve in hot water whereas collagen powder will dissolve in both hot and cold water.
And as mentioned earlier, only gelatin will cause liquids to thicken – collagen will not. Just remember: only gelatin gels!
Now that you’ve been introduced to both collagen and gelatin, let’s have a look at the health benefits of collagen. Or is collagen just another food that has been over-mediatized?
Since gelatin and collagen have the same amino acid profile, both products have similar health benefits.
Do you often have heartburns or feel bloated after eating? Or maybe you feel that your food just ‘sits’ in your stomach?
Well, these signs often indicate that you lack stomach acid. Taking collagen could help improve your digestion thanks to the glycine it contains. That’s because the amino acid glycine can normalize stomach acid production. In fact, supplementation with glycine was found to be therapeutic in cases of GERD (gastro-esophageal reflux disease).
Moreover, glycine also supports the production of bile which the body needs to digest fats and absorb fat-soluble vitamins.
But that’s not all: collagen remains hydrophilic (water-loving) even when you heat it. Since hydrophilic foods blend well with digestive juices, collagen can help your body better digest cooked food.
Have you ever heard of increased intestinal permeability a.k.a. leaky gut?
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