When cold and flu season is in full swing, or if it’s simply a bone-chilling winter day, sometimes you need a big pot of comforting soup and you need it now! One of the most soothing bowlfuls ever is mushroom barley soup, and this shortcut vegan version takes at least an hour off the process. […]
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If you’ve ever been to a restaurant that serves edamame as an appetizer, then you know how addictive those little green treasures can be. You may have even embarrassed yourself by scarfing them down faster than anyone at the table. Although the name “edamame” sounds pretty fancy, it’s just another way of saying steamed or boiled green soybeans still in their pod. Most of the time, they are served with salt to further enhance their deliciousness.
Although edamame is 100 percent plant-based and full of fiber, protein, and vitamins and minerals, many people shy away from soy. But these legumes have some fantastic health benefits that are worth giving them a second chance. Here are nine surprising benefits of edamame and some tasty ideas for enjoying them.
Edamame is a Japanese term that translates to “unripened green soybeans still in their pod.” They are harvested before they ripen or harden and are enjoyed by people all over the world as a tasty snack or in main dishes. You can buy them fresh, frozen or dried.
Because they are a complete protein, edamame is a vital source of protein for people who follow plant-based diets. A complete protein contains all nine of the essential amino acids. They are usually found in animal-based foods, but edamame is one of the few plant foods that includes all of them. Quinoa is another good example. Edamame is also gluten-free, low in calories, and high in iron and calcium.
One cup of frozen edamame beans provides you with 10 percent of your daily recommended intake of calcium, 20 percent of iron, 16 percent of vitamin C, 121 percent of folate, and 52 percent of vitamin K. Here is a complete breakdown of its nutritional profile based on a one-cup serving:
Edamame is also high in the protective plant chemical called isoflavones, which are a type of phytoestrogen that may have antioxidant properties. In fact, soy products are the most abundant source of isoflavones in the human diet. They have an estrogenic activity that binds to estrogen receptors within cells and may be able to reduce the risk of hormone-related cancers, such as breast, uterine, and prostate cancers. Isoflavones may also be able to enhance bone mineral density and blood lipid profiles, according to some studies.
Any food that packs as much of a nutritional punch as edamame is sure to contain a lot of health benefits. Here are nine that might surprise you.
1. May prevent age-related brain diseases
Plant-based foods are well known for promoting overall health, but research shows that populations who eat higher amounts of soy may be at a reduced risk of developing brain diseases later in life. A 2006 research published in the Environmental Health Perspectives journal found that both men and women who eat traditional Asian diets may be less likely to develop age-related brain diseases as well as depression.
Authors of the research believe that soy’s brain-protecting properties may be due to its high isoflavone content. One researcher stated that there had been work done on monkeys showing that soy modifies the metabolism of serotonin in a manner that might be useful for the prevention of depression. Serotonin is a neurotransmitter in the brain that helps make you feel happy. It is also believed to control social behavior, mood, sleeping and eating patterns, coping mechanisms, and cognitive function. One study supported this theory by finding that women who were given isoflavone supplements for six months performed better on a verbal fluency test than women who were given placebos.
2. May lower cholesterol
Edamame is a cholesterol-free food that might be able to prevent the buildup of cholesterol. Several studies have linked abnormally high amounts of cholesterol to an increased risk of heart disease. One study pointed out that high cholesterol is linked to an increase in death in most people over 60 years old.
Another study found that people who ate 47 grams of soy protein each day lowered their total cholesterol by 9.3 percent. Additionally, their LDL or “bad” cholesterol went down 12.9 percent. Finally, a study published in the journal Circulation recommended that eating 50 grams of soy protein each day lowers bad cholesterol by 3 percent.
The United States Food and Drug Administration (FDA) also supports the health benefits of soy on the heart. They recommend eating soy protein as well as a diet low in saturated fat to help prevent heart disease. When it comes to protein, soy might be different from other types. Unlike animal-based proteins, soy is high in fiber, vitamin K, and antioxidants, which may reduce heart disease by improving your blood lipid profile, according to some studies.
3. May help stabilize blood sugar levels
Even if you don’t have diabetes, it’s important to eat foods that keep your blood sugar levels in check. Despite being a legume, soy is relatively low in carbohydrates compared to other forms. It’s also high in fiber and doesn’t contain any added sugar, which may help send a steady stream of glucose to the rest of your body without spikes or dips.
Research shows that people who eat a lot of processed sugar are at an increased risk of developing diabetes. But edamame has a low glycemic index rating, and its high fiber content prevents excessive blood glucose dumping, meaning that it won’t spike blood sugar levels. It’s a great food to eat as part of a plant-based or low-sugar diet.
4. May help manage menopausal symptoms
Menopause occurs when a woman reaches the age when she stops menstruating. It usually happens around 51; however, this number differs for every woman. Symptoms may include hot flashes, mood swings, urinary incontinence, weight gain, bone loss, and changes in the breasts and skin. But several studies suggest that soy and isoflavones may reduce these side effects.
Interestingly, not all women respond well to the isoflavones in soy. You have to have the right type of gut bacteria. That’s because certain types of bacteria convert isoflavones into a compound that is believed to be responsible for many of the benefits of soybeans called equol. Research shows that if you have this type of gut bacteria that produce equol, then you may benefit from using soy to prevent menopausal symptoms.
One study found that women who took 135 mg of isoflavones per day for one week (or the equivalent of eating 68 grams of soybeans daily) reduced their menopausal symptoms, but only if they were equol producers. People in Asian populations tend to produce more equol than Westerners, and it might have something to do with the high intake of soy products in this area.
5. May reduce the risk of cancer
In addition to reducing menopause symptoms, soy foods may benefit women by reducing their risk of breast cancer. This is because isoflavones have estrogenic activity in the body, which means that they resemble estrogen by binding to its receptors located on cells all over the body. Some studies indicate that eating a high intake of soy may reduce the risk of breast cancer. Isoflavones in soy may also prevent breast cancer later in life.
Soy foods aren’t just good for women. They are also useful for men. Research estimates that one in seven men will develop prostate cancer at some point in their life. Afterall, it’s the second most common type of cancer that affects men. Luckily, several studies have shown that eating soy products such as edamame may reduce the risk of prostate cancer by 30 percent.
6. May support female fertility
The research is a bit conflicted on many areas of soy, and fertility is one of them. But one of the most significant studies to suggest that soy may benefit fertility was done on more than 116,000 female nurses between the ages of 25 and 42. The subjects were evaluated for the risk of developing chronic diseases. Results showed that the concentration rates of women who had higher intakes of animal protein had an increased risk of ovarian infertility. The researchers suggested that women add a serving of plant-based protein-rich foods including soy to their diet to protect against infertility.
One reason why researchers recommended the plant-based protein to increase fertility may have to do with the impact of soy on insulin release. Studies show that excess insulin in the bloodstream may cause hormonal disruption and ovulation problems. Some sources suggest that soy has less of an impact on insulin than animal protein.
7. May help fetal development
One thing many doctors recommend to women who are pregnant or who wish to get pregnant is to keep an eye on their folic acid levels. Edamame is high in folic acid, which is a type of B vitamin that helps boost brain health in infants. It may also help prevent the fetus from developing major problems in their spine or brain during development, such as neural tube defects like spina bifida and anencephaly.
The recommended amount of folate is 400 mcg for women over the age of 19 and 600 mcg during pregnancy. Women who are breastfeeding should aim for 500 mcg.
8. May prevent osteoporosis
Osteoporosis is a condition that occurs when the bones become weak and fragile. It usually happens in the older population and may increase the risk of falls or breaks. Bone density naturally decreases in women after the age of 35, and it occurs even more rapidly after menopause.
Soy isoflavones have been shown to decrease the rate of bone density loss and may even increase bone density during menopause. Additionally, soy is high in protein, which may help keep your bones healthy.
9. May boost energy
If you have a hard time feeling energized throughout the day, then it might be due to lack of iron. Feel cold all the time? That could be low iron, too. Even gastrointestinal disorders or heavy periods may cause low iron levels.
Edamame is high in iron, which is needed to control how well your body utilizes energy. Approximately 70 percent of your iron levels are located in your red blood cells. Their job is to transfer oxygen from your lungs to your tissues. It’s no wonder that you’ll feel fatigued if you don’t have enough of this crucial mineral.
Don’t let the mystery of edamame prevent you from trying it. It can easily be eaten as a snack or incorporated into your favorite recipes. Meatless Mondays will never be the same. Even kids can’t resist these tasty little treats.
If you eat edamame at a restaurant, you’ll find that most people suck the beans out of the pods. The added salt makes it a tasty snack that you can’t stop eating. Making your own at home is easy. You can buy it fresh or frozen at most supermarkets. When you get it home, boil the edamame in a pot of salted water until the beans are tender. Once they are, drain the water and rinse if desired.
You can also steam the edamame for about ten minutes in an inch of water. Let them cool once they’re tender and sprinkle with salt before serving. You can eat them right from the pod or add them to salads. They make a great addition to rice or other grain-based dishes in place of meat if you’re vegan. They can also be made into hummus using a high-speed blender. Just be sure to boil the beans first to make sure they’re soft. For a Japanese inspired dish, add them to some noodles or miso soup.
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Making a big pot of chili is a great thing to do when the weather is cool or rainy. Most recipes make a heaping helping, so if you’ve had it for two nights running (and don’t want to freeze it), here are 5 ways to make leftover chili more enticing! First, here are a few […]
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Rectangular soft lavash wrappers are even easier to make sandwiches with than round wrapper breads — everything lines up so neatly, and they roll up so easily. Look for them in near your supermarket’s deli section — they’re often shelved near pita breads. Hummus holds everything together, and plenty of romaine lettuce plus fresh tomatoes, […]
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This variation on basic pancakes will delight blueberry fans. Use the smaller, wild blueberries for best results. Frozen (preferably organic) blueberries can be used out of season. Oats add a nice texture. Photos by Evan Atlas. Save Print Blueberry-Oat Pancakes Author: Nava Recipe type: Pancakes Cuisine: Vegan / Healthy Prep time: 15 mins Cook time: 25 mins Total […]
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Most of us are caught up with work, school, or family (or all of the above!) and don’t allow enough time to plan and prep meals. So eating in restaurants or ordering take-out food becomes a habit that’s too easy to fall back on. Having a good meal prep strategy can help you enjoy healthy, […]
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My omnivorous boss and I recently had a good-natured spat about cake. She insisted that non-vegan cake (or “real” cake, as she called it) was superior to the vegan version. Naturally, I challenged her to a cupcake battle. Without telling them which was which, we had everyone in our department sample her non-vegan chocolate cupcakes […]
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If you’re an eggplant fan, you’ll enjoy these 6 delicious ways to use eggplant in main dishes. Whether you’re vegan or just looking for more veggie-oriented meals, you’ll love these! Creole Stuffed Eggplant (above) was inspired by recipes in old Creole cookbooks. It’s filled with typical Creole flavors like celery, bell pepper, onion and garlic, and seasoned with fresh […]
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Here’s a fresh and crunchy kale salad with a double dose of sesame (tahini and seeds). Did you know that sesame seeds are a good source of calcium? This salad goes with just about any kind of meal — bean and grain dishes, stews, chilies, veggie burgers. Photos by Evan Atlas. Save Print Kale, Romaine, […]
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These nutty, saucy chilled noodles are irresistibly enticing. And because they’re served cold, they make a lovely and convenient addition to a buffet or party meal as an appetizer or main dish. Recipe and photos from Gluten-Free Tips and Tricks for Vegans by Jo Stepaniak ©2016. Reprinted by permission of The Book Publishing Company. Save […]
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Nothing satisfies like a comforting bowl of soup when you come home feeling tired and chilled, or need a remedy for a cold. But lots of chopping and long wait times for simmering don’t have to be part of the equation. Here are 10 warming and super easy vegan soups that combine fresh veggies and […]
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If you have depression, you know it’s more than dealing with feelings of sadness a few days a week. It’s a constant struggle to be happy or content no matter what you do. Although you’re not alone in your struggles (the disease affects around 350 million people and is the leading cause of disability), it doesn’t make you feel any better.
Many people turn to medications and psychotherapy to help, but did you know that the foods you eat can also help relieve depression? Here is how diet affects your mood and what foods to focus on to help you feel your best.
Depression is more than feeling a bit sad at times. It’s an empty and hopeless feeling that overtakes your life and causes you to lose interest in the things you enjoy, such as spending time with friends and family. Depression can also cause you to have trouble sleeping or functioning, and it may even affect your eating habits.
To be diagnosed with clinical depression, you must experience symptoms every day for at least two weeks. There are several different types of depression, but the two primary forms are major depression and persistent depressive disorder.
Major depression occurs when you have symptoms of depression almost the entire day for two weeks straight. It interferes with your ability to sleep, eat, study, work, and enjoy your life. Although most people with major depression have several episodes, it’s possible only to have one episode in your lifetime.
Persistent depressive disorder, or dysthymia, occurs when you have symptoms of depression for at least two years. A person with persistent depressive disorder may have an intense episode of major depression followed by several periods of less severe symptoms. The other forms of depression are as follows:
Symptoms of depression may differ for everyone, but here are some common traits to be aware of. Keep in mind that these symptoms must last daily for two weeks to be considered clinical depression.
Not everyone will experience all of these symptoms, but most people will have at least a few. Some signs may even come and go while others stay around regularly. The duration and types of symptoms a person experiences may also be dependent on the stage of depression they are in. Seeking treatment at the first sign of depression is one of the best ways to treat it. Additionally, paying close attention to your diet can help you start to feel better soon.
There is a very close relationship between our mood and the foods we eat. Your diet can make you feel worse, or it can help improve your daily emotions. Some foods interfere with the signaling in your brain and influence negative thoughts while others give you an uplifting boost. Depression may occur when you eat more of the wrong foods and not enough of the right ones.
Several studies have confirmed a link between depression and a diet that is high in sugary, refined foods. If you think about it, your brain operates similarly to a car. It stores energy from food like your car stores gas when you fill it up. When you fill your body with fuel that is high in inflammatory and damaging foods, it’s stored in your body and utilized at all times- even when you’re sleeping.
Prepackaged foods, fast foods, and sweets may cause oxidative damage, which changes your DNA and interferes with the production of neurotransmitters in your brain that make you feel happy. Additionally, processed and refined foods may negatively impact your digestive tract, which has more influence on your mind than most people realize.
For example, serotonin is a neurotransmitter that controls your mood, sleep habits, and even pain tolerance. But approximately 95% of your serotonin levels are produced in your gut. Your digestive tract is lined with millions of nerve cells called neurons that don’t just determine how well your food is digested; they also influence your emotions. That’s because one of the primary functions of these neurons is to make serotonin. So if you eat foods that damage the neurons in your gut, then you are ultimately destroying neurotransmitters that make you feel happy.
Research shows that people who take probiotic supplements reduce their perception of stress, mental outlook, and anxiety levels compared to those who don’t. That’s because probiotics help build a healthy and diverse microbiome that strengthens the gut and brain alike. Other studies have linked the traditional Westernized diet that is high in processed foods to an increased risk of depression by as much as 35 percent. On the other hand, Japanese cultures that eat more fruits, vegetables, fish, seafood and unprocessed grains tend to have very low levels of depression.
Since depression is commonly linked to inflammation, the best way to fight the symptoms is to replace highly processed foods in your diet for anti-inflammatory fruits and vegetables. Antioxidants and omega three fatty acids are great for reducing inflammation. They work by scavenging free radical toxins that accumulate in your tissues and cause irritation. Here are the top ten foods that help depression.
1. Green, leafy vegetables
Green, leafy vegetables such as kale, spinach, and Swiss chard are some of the most nutrient-dense foods on the planet. They are full of antioxidants that boost the immune system and naturally detox toxins from the body. When toxins accumulate in our tissues, it causes chronic inflammation, which makes depression more likely to occur. Add spinach to your morning smoothie, enjoy a salad with mixed greens for lunch, and steam some broccoli for dinner.
2. Walnuts
Walnuts are one of the best foods you can eat to fight depression. They are a total brain food- mostly because they are high in omega three fatty acids, which have been shown to alleviate symptoms of depression by increasing and maintaining brain structures, preserving their function, modulating signal transduction, and preventing inflammation. Enjoy a handful of walnuts in a salad with green leafy vegetables or eat them raw with berries for an afternoon snack.
3. Berries
Berries are the king of antioxidants. They contain a unique blend of antioxidants called anthocyanins, which have been shown to have antidepressant activities in clinical studies. Blueberries have been labeled as brain-boosters by reducing oxidative stress, improving memory, and lowering the risk of dementia. Make one cup of raspberries, blueberries, strawberries or blackberries the main component of your fruit smoothie. Add a handful to salads or eat them with walnuts for a mood-boosting snack.
4. Avocados
Did you know that your brain prefers fat as its primary source of fuel? But it can’t be just any fat. It has to be the good kind. Avocados are high in oleic acid, which is a type of monounsaturated fat that fights brain cancer and tumors, aids in memory, and boosts brain function. Avocados can be added as a thickening agent in smoothies in place of bananas if you are on a low-carb diet. They are also great in salads or eaten in the form of guacamole. Some people even bake desserts with them!
5. Onions
Most people don’t think of onions as brain-enhancing foods, but they are wonderful for your gut. And as we have learned, the two are strongly connected. Onions are high in flavonoids, which have antioxidants properties that fight inflammation. They are also a prebiotic, which is the “fuel” that probiotics need to flourish in the digestive system. Sautéed onions go great on top of a burger, stir fry’s, and in soups or stews. You can also add raw onions to salads.
6. Tomatoes
Tomatoes are high in folic acid and alpha-lipoic acid, which are both helpful for fighting depression. According to one study, people with depression tend to be low in folate. In fact, one-third of patients with major depression had a folate deficiency. Folic acid works by preventing access homocysteine, which is a hormone that restricts the production of many vital neurotransmitters that make you feel good, such as norepinephrine, dopamine, and serotonin. Alpha-lipoic helps you convert glucose into energy to help stabilize mood. Add raw tomatoes to your salad at lunch or dip baby tomatoes in hummus as a snack.
7. Beans
Beans are high in fiber, which has numerous benefits on the body. Mostly, they help support digestive health and keep you regular. They also have anti-diabetic properties and aid in weight loss, which are two conditions that are linked to depression. Because they take a long time to break down, beans can be used to send a steady supply of fuel to your brain without crashing. Be aware of canned beans as these tend to be high in salt and chemicals. Instead, buy some dry beans in a bag, soak them overnight, boil them on the stove and enjoy in a salad or in place of rice in meat-based dishes.
8. Seeds
Seeds might be small, but they pack a potent omega three punch. They’re also a great comfort food. Chia seeds, flax seeds, and hemp seeds are exceptionally high in omega three fatty acids. You can use flaxseed flour in place of gluten when baking or add raw seeds to a salad. Some people like them in smoothies and they make a great on-the-go snack.
9. Apples
Apples are high in lots of protective nutrients, like flavonoids, antioxidants, and fiber. They fight free radical damage, lower inflammation, and keep your blood sugar levels steady. Plus, they taste great! Throw an apple in your gym back or a pre or post-workout snack. Keep one at your desk at work when you need an energy boost or enjoy them chopped up in a salad. You can also enjoy fresh squeezed apple juice, but keep in mind that you’ll lose the fiber content.
10. Mushrooms
Mushrooms alleviate depression in two ways. First, they have blood-sugar lowering abilities, meaning that your brain receives a steady supply of glucose without dips. This is important because blood sugar spikes may cause irritability and low points. Next, mushrooms increase the survival rate of probiotics in the gut, meaning that they enhance the health of your microbiome which, in turn, helps you produce more serotonin. Add sautéed mushrooms to stir-fry’s for a mood-boosting effect.
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2017 was a happening year when it came to hot vegan trends. An all-around push toward veganism as a lifestyle, above and beyond the plant-based diet, was exciting and encouraging. Here are just a few of the indicators that “vegan” is a hot trend and here to stay: In the fall of 2017, American actress Laverne […]
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This is my personal vegan twist on the traditional Spanish omelet. I am a big fan of spicy foods, and the smoked paprika is what makes this recipe super fun and different. If you want less spice, simply reduce the amount of paprika. This vegan omelet is delicious served with sautéed vegetables or over raw […]
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To suggest that a diet can change your life is a pretty bold claim. But choosing to eat healthy foods is one of the most influential tools you can use to guarantee a lasting impact on your health and well being. Pairing a healthy diet with an exercise program- well, that makes you almost unstoppable!
The TLC diet was created especially for people with high cholesterol by the National Heart, Lung, and Blood Institute, but it can also be used to help you lose weight, control your blood sugar levels, and possibly more. It works by limiting the number of calories you eat from sodium, cholesterol, and fat. Here are some tips for applying it to your lifestyle without feeling completely overwhelmed.
Heart disease affects 65 million Americans with no symptoms at all. In fact, most people don’t even realize they have high cholesterol until their doctor tells them. Reversing or stopping the buildup of plaque in your arteries can significantly reduce your risk of heart disease or a heart attack.
The TLC diet, also known as the Therapeutic Lifestyle Changes Diet, is an eating plan that embraces low-fat foods. Its goal is to reduce high LDL or “bad” cholesterol and the risk of heart disease. The TLC diet also aims to lower the risk of stroke and high blood pressure associated with eating a high-fat diet.
The initial steps of the program are broken up into two periods of six weeks. After that, you’re encouraged to check in with your doctor every four to six months. The program uses four different categories to classify your LDL goals. Level one is the highest risk category. It means that you already have heart disease or diabetes and are at risk of a heart attack. All other groups are based on a health questionnaire that your doctor may have you fill out to determine your goals.
The creators of the TLC diet estimate that the longer you stay on the diet, the more your cholesterol levels will go down. According to the U.S. Department of Health and Human Services, making the following dietary changes may result in a decrease of total LDL cholesterol by up to 30 percent:
Research shows that the TLC diet is effective at helping patients lower their LDL cholesterol, blood pressure, and triglyceride levels. LDL or low-density lipoprotein cholesterol is considered the “bad” cholesterol that increases your risk of heart disease, according to the Centers for Disease Control and Prevention. On the other hand, HDL or high-density lipoprotein is the “good” cholesterol that absorbs cholesterol and takes it back to the liver where it is flushed out from the body. The goal of the TLC diet is to lower LDL cholesterol and keep your heart healthy.
Losing a few pounds can also help protect your heart. This is why the TLC diet aims to reduce your calorie intake if you’re overweight. Studies show that even a moderate weight loss of 15 pounds can reduce your risk of developing hypertension by 28 percent. Losing weight has also been linked to reduced triglyceride levels, serum glucose, total cholesterol, and systolic and diastolic blood pressure. Trans fats especially hurt the heart. In the United States, most trans fats are formed during the partial hydrogenation process of vegetable oils.
Hydrogenation is a process that occurs when a hydrogen atom is added to a fat molecule. The more hydrogenated a fat molecule becomes, the more solid it is. Trans fats are produced when a fat molecule is partially-hydrogenated, or not entirely hydrogenated. While a few trans fats are naturally found in dairy products and meats, they don’t appear to affect cholesterol in the same way as partially-hydrogenated products. Saturated fats are also believed to hurt LDL cholesterol. In fact, one study found that saturated fat is the primary dietary factor for raising LDL cholesterol
Cholesterol is a fat-like substance that accumulates in the blood vessels and arteries when there is too much of it. This puts a strain on the heart because it has to work harder to pump blood throughout the body. By reducing cholesterol, trans fat, and saturated fat, the TLC diet aims to improve heart function and reduce the risk of cardiovascular disease. For every one percent decrease in total calories from saturated fat, there is a two percent decrease in LDL cholesterol. One study even found that patients who followed a TLC diet by reducing their saturated fat content to less than seven percent of their total calories lowered their LDL levels by eight percent.
If you’re interested in the TLC diet but not sure where to start, it might be helpful to check out a sample menu of the food’s you’d be eating as well as some of the ones you’ll need to avoid. You’ll also want to keep in mind that calorie control is an integral part of the diet if you need to lose weight.
Your doctor or nutritionist can help you come up with an exact number, but most men (4) require around 2,500 calories a day while women need 1,800. If you’re looking to lose weight, the TLC diet recommends considering dropping these numbers to 1,600 for men and 1,200 for women. Some research shows that losing weight can significantly help reduce LDL cholesterol, which is the primary goal of the TLC diet.
Consider these tips when picking out which foods to eat:
Breakfast:
Lunch:
Dinner:
Snack:
Paleo and keto dieters might have a problem with the TLC diet mostly due to the difference in opinion on whether or not fat is really bad for you. Plenty of publications have backed the claims that eating a low-carb diet is better for weight loss and heart health than eating a low-fat diet. There was even some backlash on the health benefits of coconut oil a while back from the American Heart Association, which was met with counterclaims from health enthusiasts all around the world who were appalled that canola oil was considered healthier than coconut oil.
Still, the one thing both sides seem to agree on is that eating more fiber-rich foods in their whole form is better than consuming processed foods that are high in sugar. This includes swapping pre-packaged foods such as granola bars and baked goods for lots of fruits and vegetables, such as berries and leafy greens. Raw is usually best if you can swing it, but many people find that vegetables are more enjoyable when cooked in oil and seasoned with their favorite spices. If you’re watching your calorie or fat count, cooking vegetables in vegetable stock is another tasty option.
Making extreme dietary changes can be overwhelming. The trick is to go slow. You don’t have to dive right into the TLC diet right away. You might find it easier to make small changes. If you’re excited and want to jump right in, just remember that you might have setbacks and that’s OK! The key is not to quit. You’ll be surprised how well your body responds to a new way of eating if you haven’t been feeding it well for years.
The longer you stay on the TLC diet, the better. This means that you’ll want to create a plan that you won’t want to deviate from. Start small by changing one meal a day. In two weeks time, aim for a complete conversion to the TLC diet. Add a cheat day or snack if you need, but don’t give up.
Fiber helps you lose weight in several ways. First, it fills you up so that you remain full for more extended periods and don’t eat more than you should. It also naturally detoxes the body and pushes waste through the digestive tract. A ½ cup serving of barley, oatmeal or oat bran contains one gram of soluble fiber and up to six grams of total fiber. A medium piece of fruit such as an apple or banana includes three to four grams of fiber, and ½ cup of cooked brussels sprouts contains 4.5 grams.
You’ll see better results in your weight loss quest and cholesterol levels if you add some exercise to your program. It doesn’t have to be intense- walking briskly for 30 minutes a day will do the trick. Waking up 30 minutes earlier in the morning or going for a 30-minute walk after dinner should do the trick. If your doctor agrees, try adding some resistance training to your routine to build some lean muscle and support your weight loss goals. Grab a friend to help keep you accountable.
Water helps keep you full and helps flush toxins through the body. Aim for eight glasses a day.
It’s a good idea to follow up with your doctor every few months to have your cholesterol levels, blood pressure, and weight checked. Your doctor may also reevaluate your risk category to determine how well your heart is doing. Seeing your progress will help you stay on track and may even motivate you to keep going. Plus, your doctor may also have some tips to help you further protect your heart.
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A very simple savory tart recipe that uniquely combines asparagus and sun-dried tomatoes with vegan cheese, all nestled in a perfect puff-pastry square. I love recipes that double as quick-and-easy snacks by day and elegant party foods by night. And this one is exactly that. The prep is easy, and minimal equipment is needed. Recipe […]
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A serving of greens, pineapple, and protein balance this sweet and savory Hawaiian tofu bowl perfectly. It does get a little involved, with a pan in the oven and a skillet on the stovetop, but it’s straightforward. I won’t be mad at you for picking up barbecue sauce at the store to cut down on […]
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You might know creatine as a white powder that bodybuilders take to bulk up, but not many people know what it is, where it comes from, or even what it does. Creatine is a substance that is naturally found in the muscles cells of the body. It has some surprising health benefits that may help you out even if you don’t want to look like a professional bodybuilder.
For example, did you know creatine may help fight against neurological disorders such as Parkinson’s disease, lower blood sugar levels, improve muscular dystrophy, and prevent depression and diabetes? Here is everything you need to know about creatine and why you may want to consider taking it.
Creatine is an organic acid that supplies energy to cells throughout the body, especially muscle and skeletal cells. Chemically, creatine is comprised of three different amino acids: l-methionine, glycine, and l-arginine. It accounts for about 1% of total volume of human blood.
Approximately 95% of creatine can be found in human skeletal muscle while 5% is located in the brain. Every day, the body naturally produces around three grams of creatine and stores around 1.5%-2% of it in the liver, pancreas, and kidneys. It is converted to energy and transported through the blood to parts of the body with high energy demands, like the brain and skeletal muscle.
The average person requires approximately 1 to 3 grams of creatine daily, and they get about half of it from their diet. The rest is made in the body. Good sources of creatine include red meat and fish. One pound of either provides anywhere from 1 to 2 grams of creatine. Athletes and bodybuilders are notorious for taking creatine in supplement form. If you train hard, your body may need up to 10 grams of creatine a day, according to the International Society of Sports Nutrition. In some cases, people with a health condition that prevents them from creating or synthesizing creatine may need to take up to 30 grams a day!
Supplementing with creatine helps you increase the amount of phosphocreatine that is stored in the body. Phosphocreatine is a form of energy that is utilized in your cells. It helps produce an energy molecule called ATP. The more ATP you have stored in your cells, the better your body performs during exercise. Creatine also assists with several processes in the body that may increase your muscle mass, strength and recovery when it comes to exercise, which is why a lot of athletes take it.
You don’t have to be a bodybuilder or even a fitness enthusiast to reap the benefits of creatine. Research shows that taking creatine may have anti-aging benefits and it can also improve your mood. It works by boosting your workload capacity, raising anabolic hormones, improving cell signaling, increasing cell hydration, preventing the breakdown of protein, and reducing myostatin levels. Here are some of the most impressive health benefits of creatine you probably weren’t aware of.
Sarcopenia is the age-related decline in muscle strength, mass, and function. It tends to develop after the age of 40 and starts getting really bad by about age 75. It’s an often overlooked aging disorder that takes a backseat to osteoporosis, which is the loss of bone mass. But the loss of muscle mass that occurs with the natural aging process is also important as it can affect a person’s ability to function correctly, especially in the older generation. It’s also easier to treat earlier in life rather than waiting until it gets worse in a person’s elderly years.
Sarcopenia is more common in adults who don’t exercise much, but that doesn’t mean that people who do exercise cannot develop it. Just like osteoporosis, many factors contribute to sarcopenia, such as lack of protein or calories, inflammation, oxidative stress, loss of motor nerve cells, and decreased hormones such as testosterone, insulin-like growth factor 1, and growth hormone. But research shows that creatine may be able to help prevent sarcopenia in the elderly population by preventing muscle loss.
One study found that when combined with resistance training, older men who supplemented with creatine for seven days increased their muscle performance without adverse side effects, including on functional tests. The study authors concluded that creatine could be used as a therapeutic strategy in older adults to prevent muscle loss and increase performance in practical living tasks. Another study found that adults over the age of 65 who took 5 grams of creatine a day and were put on a resistance training program increased their functional tasks, strength, and muscle fiber area. The key here seems to be taking creatine along with an exercise program for best results.
Taking creatine may help reduce inflammation, especially after exercising, which may help assist with the recovery process and eliminate muscle soreness. One study found that runners who supplemented with 20 grams of creatine for five days before a 30-kilometer race decreased their markers of cell injury and inflammation by as much as 61%. They also reportedly had no side effects. The researchers concluded that supplementing with creatine reduced inflammation and cell damage after an exhaustive, intense race.
Everyone can benefit from improved brain function. Creatine might be able to do just that. Research shows that creatine may be able to improve brain function in healthy adults. One study investigated the effects of creatine supplementation on vegetarian adults over the course of six weeks. They were given 5 grams of creatine each day. Results showed that after the subjects took the creatine, they had improved scores on intelligence and working memory tests.
One theory behind creatine’s brain enhancing properties is that it provides cellular energy to the brain cells. It may even be able to alleviate depression and protect against neurodegenerative diseases. A 2007 study found that oral supplementation of creatine may modify brain energy metabolism in depressed people. Eight subjects were given between 3 and 5 grams of creatine a day. They were then evaluated at weeks one, two, three and four on Hamilton Depression Rating Scale, Hamilton Anxiety Scale, and Clinical Global Impression tests. Results showed that all scale scores significantly improved and adverse reactions were mild. Another study found that “creatine supplementation improves bioenergetic deficits and may exert neuroprotective effects in Parkinson’s and Huntington’s disease.”
Creatine is best known for helping athletes bulk up and improve their athletic performance. That’s because creatine pulls water into cells, which creates greater body mass and bulkier muscles. But according to the United States National Library of Medicine, supplementing with creatine alone will not give you big muscles. A 2013 study noted that people who take creatine tend to look larger because they have more water retention.
However, using creatine may help you increase your energy while you work out, and this may have a beneficial effect on increasing your muscle size through harder exercise sessions. This theory was supported by a 2003 meta-analysis that concluded that creatine might improve your athletic performance during short bursts of powerful activity, especially with repeated bouts, such as running sprints. Additionally, a 2012 study made the following points about creatine:
Research is not conclusive in this area, but there is some evidence to suggest that creatine may help stabilize blood sugar levels and prevent diabetes from occurring. A 2001 study found that “muscle’s glycogen loading capacity is influenced by its initial levels of creatine and the accompanying alterations in cell volume.” In other words, creatine may play a role in how glucose enters cells. Another study found that when combined with aerobic training, creatine supplementation may improve glucose tolerance.
Because creatine is helpful for increasing muscle mass and strength, it can also be used to improve muscular dystrophy. Muscular dystrophy is a group of disorders that are characterized by weakness and muscle loss. It is caused by genetic factors. A 2013 review of 14 studies concluded that people with muscular dystrophy who took creatine had an 8.5% increase in muscle strength compared to those who didn’t take any. Additional research shows that taking creatine everyday for up to 16 weeks improved muscle strength and reduced fatigue in people with muscular dystrophy.
Creatine is not your typical protein powder, per say. In fact, it’s not really a protein powder at all. Sure, it’s made of amino acids, and it may help you bulk up and boost your overall athletic performance, but it serves a different function than most protein powders. For example, whey protein can help grow and repair your muscles, but creatine is better used as an energy source. It draws water into your muscle cells to help you bulk up, but it does not directly increase your muscle mass.
Taking creatine along with a protein powder is often best for bulking up AND increasing muscle mass. While creatine only contains three different types of amino acids, whey protein has nine, including the three branched-chain amino acids (BCAAs). The three BCAAs are leucine, isoleucine, and valine. They are considered essential since your body doesn’t make them on its own. Their job is to fuel your cells while you’re working out, so you get more from your exercise session.
While a protein powder is beneficial after exercise, creatine is best taken before your workout to help give you energy and increase your workload. A heaping teaspoon of creatine contains no calories, fats, carbohydrates, protein, or nutrients, so you don’t need to worry about using it if you are dieting or trying to count calories. Of course, if you get flavored creatine, it may contain calories or other nutrient values, so be sure to check the ingredients on the brand you are purchasing. On the other hand, one 28 gram scoop of whey protein powder contains the following:
According to BodyBuilding.com, it’s common to “load” your creatine for up to seven days to help build up the amount in your muscle cells. Then you would reduce the amount to a maintenance amount. But they recommend taking a small amount every day from the start without loading up on it. Additionally, you may want to take it with a base that contains simple sugar, such as grape juice, as this will increase its absorption by up to 60%. Experts at BodyBuilding.com warm against taking creatine with orange juice as this will cause an acidic reaction.
Until you know how creatine affects you, start by taking one to two grams about 30 minutes before your next workout. You can gradually increase the amount you use based on your results, but it’s not advised to go over 30 grams a day. Some people also take a smaller amount throughout the day.
If you’re using creatine for brain health or any reason other than to work out, try taking some first thing in the morning to give yourself a boost for the day. You can also take some before a presentation at work or school, or before eating a big meal to reduce blood sugar spikes. Most creatine supplements come in powder form so that you can mix it with your favorite beverage or even water. It also comes in pill form for convenience.
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Like many penniless, voracious college students, instant ramen saw me through many late night study sessions back in the day. When the fridge was empty and the pantry otherwise bare, I could always count on a packet or two of freeze-dried noodles to see me through the lean times. They still hold a special place […]
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One thing just about everyone can agree on is that pancakes are delicious. They aren’t always good for us though, so a lot of people have cut them out of their diets in an attempt to start their day with a healthier food option. But there are ways to make pancakes healthy again by using ingredients that won’t add inches to your waistline or send your blood sugar levels soaring.
With a few adjustments, you can drop the refined sugar and processed flour and opt for much healthier alternatives without sacrificing taste. Here are some of the healthiest and most delicious ingredients to add to your pancakes.
Refined sugars are one of the worst ingredients commonly found in pancakes. On top of that, most store-bought pre-packaged pancake mixes are coupled with highly processed flour and inflammatory oils, which makes a disaster of a recipe when it comes to eating healthy. A good pancake recipe doesn’t need that much sugar, and it certainly doesn’t have to be from a bad source. Fruit, raw honey, and maple syrup are great alternatives to refined table sugar, high fructose corn syrup, and other highly processed sugars.
The problem is that a lot of unhealthy ingredients hide in pancake recipes. Even homemade recipes call for enriched white flour, vegetable oil or granulated sugar. Sure, you can skip the premade mixes and make your own recipe at home, but you’ll need a good recipe to follow. If you’re not sure how your current favorite pancake recipe stacks up, here is a list of ingredients you want to avoid:
Research shows that diet high in refined starches and sugar and low in antioxidants and fiber from fruits and vegetables are linked to inflammation and oxidative stress, which is the perfect formula for chronic diseases. Processed foods are not as healthy as their whole food counterparts because they have been stripped of many nutrients, such as fiber, vitamins, minerals, phytonutrients, and essential fatty acids. Instead of using a store-bought pancake mix recipe, try making one at home using the following ingredients:
Like coconut flour, almond flour is an excellent choice for low-carb and gluten-free dieters. It contains slightly fewer carbohydrates and fiber than coconut flour but has more calories. A lot of healthy pancake recipes call for the use of both almond and coconut flours because the two pair well together. Coconut flour has a mild taste and lots of fiber, so it absorbs more water than almond flour to create a soft yet dense consistency. On the other hand, almond flour tastes nutty and crunchy, and the mixture tends to be firmer. Plus, when you use them together you’ll get a more complete source of protein and good fats.
Bananas are the perfect binding agent for your pancake batter. They are soft and mushy. Plus, they’re tasty and full of manganese, potassium, calcium, magnesium, iron, folate, niacin, riboflavin, and vitamin B6. Additionally, bananas are prebiotic, which means that they feed the good bacteria in your gut to promote digestion and a healthy microbiome. Since they are sweet and sticky, bananas can replace refined sugar and other unhealthy ingredients that are used sweeten or enhance the texture of your pancake batter.
Replacing the wheat or enriched flour in your pancake recipe with coconut flour is a great way to get more fiber, protein and healthy fats in your diet. A one-quarter cup serving of coconut flour provides you with a whopping 10 grams of fiber to support digestive health. Plus, you’ll be skimping out on the gluten and nuts, which are off limits for many people.
Flax meal rounds out the healthy gluten-free flour list. It’s made of finely ground flax seeds, which is the leading plant source of anti-inflammatory omega three fatty acids and fiber. When flax seeds are ground into a fine powder, it unlocks their nutrients because whole flax seeds tend to be so small that they go through the digestive tract undigested. Eating flax meal instead of flax seeds is an excellent way to make you’re getting the nutritional benefits of the food when you eat it.
Like almond flour, flaxseed meal has a slightly nutty taste that enhances the flavor of your pancake recipe. It’s nut-free, so it’s a great alternative to almond flour if you need a nut-free base to pair with coconut flour.
Raw, unfiltered apple cider vinegar is the perfect sweetener for any pancake batter. It has a sweet flavor and is loaded with health benefits. Research shows that apple cider vinegar may be able to stabilize blood sugar levels after meals, fight diabetes, make you feel full so you lose weight, reduce your risk of heart disease, lower cholesterol, and protect against cancer. It also has antibacterial properties that are great for boosting the immune system and fighting germs from the common cold.
Pancake recipes call for oil on two different occasions. Some recipes have you add them to the recipe itself. You’ll also need to save some to coat the pan you are cooking the pancakes in. Instead of using hydrogenated vegetable oils, which are high in unhealthy fats, use coconut oil or ghee.
Coconut oil has incredible health benefits. It has antimicrobial, antibacterial, antiviral, and antifungal properties to boost the immune system; healthy fats and antioxidant properties that promote weight loss; and soothing anti-inflammatory qualities that soothe the digestive system.
Ghee, or clarified butter, is butter that is made from grass-fed cows. It’s higher in nutrients and healthy fats than butter and lower in casein and lactose, which is excellent for people who are sensitive to dairy. Plus, it tastes better! You’ll add a rich and deep flavor to your pancake recipe when cooking with ghee.
Lots of pancake recipes call for milk to make the batter smooth and creamy. Unsweetened almond or coconut milk are great replacements for regular cow’s milk because they are dairy free and lower in sugar. They also contain good fats and fewer carbohydrates to help maintain stable blood sugar levels all day long. Dairy products that contain lactose can be hard on the digestive tract. They have also been linked to skin problems, such as acne.
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