Food of the Week: Black Beans

Black beans are native to North, South, and Central America. Their origins have been traced to many locations in Mexico, as well as Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua. In South America, the origin of black beans has been ...

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Recipe of the Week: 5-Minute Black Beans - No Cooking

You can now find many brands of organic, ready-to-eat canned Black Beans that are healthier and tastier than conventionally produced Black Beans. This recipe takes just minutes to prepare and can be served as a side dish or used in other recipes ...

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Best sources of Molybdenum

Although perhaps not as well known as other minerals that we profile on our website, molybdenum is a key mineral nutrient found in a variety of WHFoods and known to play important roles in many different body systems. Our understanding of molybdenum ...

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From the kitchen: Tips for Preparing Black Beans

Before washing black beans, spread them out on a light colored plate or cooking surface to check for, and remove, small stones, debris or damaged beans. After this process, place the beans in a strainer, rinsing them thoroughly under cool running ...

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Can you tell me about oxalates, including the foods that contain them and how are they related to nutrition and health?

IntroductionWhile many people think about oxalates as some rare and undesirable component of food, oxalates are naturally-occurring substances found in a wide variety of foods and they play a supportive role in the metabolism of many plants and ...

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amino acids

No group of nutrients is more challenging to describe than amino acids! While some people may take this group for granted and assume that it involves interesting but unnecessary details related to protein, and while others may imagine it as a very ...

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Better than Salad Bar -- Quick Salad Ideas

Wouldn't it be nice if you could have interesting salads at home as quickly as at the local salad bar? Wouldn't it be nice if all the vegetables were washed, sliced, and sitting in your vegetable crisper waiting to be chosen? ...

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Entertaining with the World's Healthiest Foods

Are you planning a celebration? ...

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Southwestern Salmon and Black Beans

Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating and enjoy! ...

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17 of the Best Anti-Inflammatory Foods For Crohn’s Disease

If you have Crohn’s disease, then you know what a debilitating disease it can be. The good news is that you have complete control over what goes into your gut, and food is your best defense when it comes to beating this disease. The foods you choose to eat can either worsen your disease, or they can make it more tolerable. Some people even reverse their symptoms entirely and get off all their medications by making fundamental lifestyle changes that include adopting a healthy diet.

 

It’s important to keep in mind that no two cases of Crohn’s disease are exactly alike. You might find that most Crohn’s patients can tolerate certain foods, but they make you feel sick. For this reason, it’s a good idea to keep a list of foods that are off limits to you. Writing them down will help you remember. Because Crohn’s is an inflammatory disease, the key to fighting it is to choose anti-inflammatory foods whenever possible. Here are the top 17 anti-inflammatory foods to help you overcome Crohn’s disease and live your best life.

What is Crohn’s Disease?

By definition, Crohn’s disease is an autoimmune disorder. It occurs when the immune system mistakenly attacks its own organs because it thinks they are foreign invaders. During a Crohn’s disease attack, which is commonly referred to as a flare, the disease is active, and it can attack anywhere along the gastrointestinal tract, which runs from the mouth to anus. This may cause swelling and inflammation anywhere in the digestive system, which leads to malabsorption of nutrients, diarrhea, fistulas, mouth sores, abdominal cramping and pain, hair loss, skin problems, and weight loss. Medications are often prescribed to treat the inflammation associated with Crohn’s disease. Other pharmaceutical treatments include immunosuppressants to reduce the impact in which the immune system attacks itself. But for many people, food can be used as medicine.

If you’ve tried to change your diet before and it didn’t have much of an impact on your health, don’t give up. Some people with Crohn’s disease have such a severe case that it takes months of eating a certain way before they can see progress. The important thing is to limit the number of inflammatory foods you are eating as this is the primary cause of the disease. Typical examples of inflammatory foods include processed foods such as baked crackers, margarine, chips, soda, candy, and sweets, fast food, foods that contain refined sugars and carbohydrates, and caffeine and alcohol. Most people with Crohn’s find success when they also cut grains, gluten, and dairy from their diet.

So what can you eat when you have Crohn’s disease? Contrary to what many doctors may say, you don’t need to avoid high fiber foods, especially in the form of fruits and vegetables. In fact, the majority of your diet should come from fresh fruits and vegetables as they contain antioxidants and fiber to combat inflammation and restore gut health. Focus on non-starchy vegetables because they are often easier on sensitive tummies. Other good examples of anti-inflammatory foods include wild fish such as salmon, and nuts and seeds, including walnuts, flaxseeds, and chia seeds. Lean meats such as organic, antibiotic-free chicken and turkey provide the lean protein you need to rebuild damaged cells and tissues. Here are 17 foods to get you started.

1. Pineapple

Pineapple is a delicious fruit that is perfect for people with Crohn’s disease. This is because pineapples contain an enzyme known as bromelain that has been shown to reduce gut inflammation and intestinal pain. As an enzyme, it also helps digest protein and has even been shown to help you digest and absorb nutrients more efficiently. This is important for someone with Crohn’s because intestinal inflammation often gets in the way of absorbing the nutrients you need to stay healthy. One study found that bromelain decreases gut inflammation in patients with Crohn’s disease by inhibiting the secretion of pro-inflammatory mediators. The best part is that pineapple is so tasty, you shouldn’t have a problem fitting it into your diet. Eat it plain or add it to salads. Some people like it added to Greek yogurt for natural sweetness.

2. Wild-Caught Salmon

Salmon is an excellent source of one of the best anti-inflammatory ingredients ever. Omega 3 fatty acids are a unique type of polyunsaturated fatty acids that are extremely useful in reducing inflammation associated with autoimmune conditions. One study found that omega 3 fatty acids have immunomodulatory activities, which means that they can help suppress the immune system’s attack on the body. Omega 3 fatty acids also modulate the number and types of eicosanoids that are made, which are molecules that send signals between cells. This can help reduce the inflammatory response. Finally, omega 3’s are useful because they inhibit a type of proinflammatory cytokine known as interleukin 1 (IL-1). Research shows that people who eat salmon and other sources of omega 3 have a reduced need for anti-inflammatory drugs, such as the ones that are commonly used to treat Crohn’s.

3. Coconut Oil

Coconut oil is highly anti-inflammatory, which makes it a great food to add to your anti-Crohn’s disease diet. It is especially beneficial when you cut out other forms of highly processed oils, such as the vegetable oils soybean and canola oils. These oils have been hydrogenated, which means they are heated to high temperatures and chemically altered, which makes them hard to digest and provokes inflammation in the gut. On the other hand, coconut oil contains long-chain fatty acids that are easier to digest because they are smaller in size. Research shows that a diet high in good fats such as the ones in coconut oil has been shown to reduce the harmful bacteria associated with Crohn’s disease. Try cooking your vegetables and meats in coconut oil as opposed to vegetable oils. You can also add some to smoothies or homemade baked goods.

 17. Cucumbers

Cucumbers are enormously underrated as a vegetable. They’re great for people with Crohn’s disease because they’re made of mostly water to help keep you hydrated and flush toxins out of the body. They’re also a good source of vitamins A, C, and folic acid to reverse inflammation. Research shows that eating cucumbers may help prevent constipation. Be sure to eat the skin as that’s where many of the nutrients are.

 

 5. Flaxseeds

Just like salmon, flaxseeds are another excellent source of omega 3 fatty acids. Plus, they’re plant-based, which makes it a good option if you’re vegan or just looking to eat more plants. You can use them as a gluten-free substitute in your baking or add a few tablespoons to your morning bowl of oats for a nutty crunch. The only time you’ll want to avoid eating flaxseeds, and other small seeds are during a flare. This is because the small seeds could irritate your digestive system and cause further pain or inflammation. If you’re flaring, try flaxseed oil instead. You’ll still get all the healthy omega 3 fatty acid benefits but without the seed-like effects. One study found that flaxseed oil acted as an antidiarrheal agent due to its laxative effects, which makes it a great tool if you’re suffering from constipation. Be sure to start small if you’re not sure how it will affect you.

 4. Spinach

Green, leafy vegetables such as spinach are the perfect vegetable for people who suffer from Crohn’s disease because they are easier to digest than others, especially cruciferous vegetables (broccoli, cauliflower, and cabbage). They are also high in anti-inflammatory ingredients, such as antioxidants, fiber, and vitamins. Some people find that raw vegetables cause stomach pain and bloating, so you may want to cook your spinach in some coconut oil to make it easier to digest. Cooking your spinach in healthy fats also enhances the absorption of the protective nutrients in the vegetables, such as antioxidants, flavonoids, and some vitamins. Try adding sauteed spinach to stir-fry dishes. It goes great when mixed into grain-based meals or as a side to a meat-based dish. Add some to your favorite salads, omelets, and smoothies.

 6. Pasture-Raised Eggs

While it’s important to focus on anti-inflammatory foods to help you recover from Crohn’s disease, you also need protein to help rebuild damaged tissues that occur during the inflammatory process. Pasture-raised eggs are gluten-free and often easy to digest for people with upset stomachs. When compared to conventionally raised eggs, pasture-raised eggs contain one-third less cholesterol, one-quarter less saturated fat, two-thirds more vitamin A, twice as much omega 3, three times more vitamin E, up to six times more vitamin D, and seven times more beta-carotene. Try scrambling a few pasture-raised eggs in the morning for breakfast or have an omelet with vegetables and chicken for a surprisingly filling dinner. Eating two eggs a day can provide you with up to 126 percent of your daily recommended intake of vitamin D, which is needed to keep your Crohn’s disease in remission.

7. Papaya

Papaya contains a healing enzyme known as papain that is needed to help break down protein, which can make it easier for you to break down meals during a flare. In addition to being high in the flavonoids lutein, zeaxanthin, lycopene, and cryptoxanthin, one cup of papaya also contains 224 percent of your daily recommended intake of vitamin C, which has antioxidant properties in the body to help heal and repair inflammation. Papaya might be hard to find in your local supermarket, but if you can find it, it’s worth investing in, especially during a flare as it’s incredibly soothing on the tummy and easy to digest. Add some to a tropical fruit bowl along with melons, pineapple, mango, and strawberries. They are delicious in smoothies and even in salads.

 8. Sweet Potatoes

Sweet potatoes aren’t only delicious. They are packed full of anti-inflammatory antioxidants that combat free radicals, which is often a byproduct of inflammation. It’s full of healing and restorative vitamins and minerals that your body needs to restore proper immune health and stop your gut from beating up on itself, so to speak. One medium cooked sweet potato contains 438 percent of your daily recommended intake of vitamin A, which helps stimulate the production of immune cells to keep you healthy. Try replacing white or russet potatoes with sweet potatoes whenever possible, such as alongside a meat-based dish. Slice them up, coat them in olive oil or coconut oil and your favorite spices, and bake them for homemade french fries that everyone will love and no one will feel guilty about eating.

 9. Avocados

Avocados are packed full of fiber that your digestive system needs to keep it running smoothly. In fact, avocados contain both soluble and insoluble fiber. Insoluble fiber helps add bulk to your stool, which makes it easier to move through the digestive system. On the other hand, soluble fiber draws water into the stool to make it easier to push. It also helps create good bacteria in your gut that is responsible for keeping your entire body healthy. Avocados are also a good source of vitamin A and choline, which are needed to strengthen the mucosal wall of the intestinal lining to keep harmful pathogens from entering. They are great if you’re trying to watch your carbohydrate intake as they are very low in carbs. Dip your vegetable sticks in some guacamole, add some avocado to your salads, or use avocado in your smoothies as a sugar-free thickening agent.

 10. Blueberries

Blueberries are among one of the healthiest foods on the planet. They contain a unique type of antioxidant called anthocyanins that help eliminate toxins from the body that accumulate in tissues and organs and cause painful inflammation. Just like avocados, they contain both types of fiber to help clean out the digestive system. Research shows that the health benefits of blueberries on the gut are enhanced when you pair them with probiotics. This is because blueberries help your body absorb two substances that are used as cellular energy when fiber is broken down in the intestines called butyric acid and propionic acid. Mixing blueberries with probiotics has been shown to reduce inflammation, inhibit the production of “bad” bacteria in the gut, enhance the protective mucosal intestinal layer, and increases the number of anti-inflammatory molecules found in the digestive system.

11. Walnuts

Walnuts are a tree nut that contains healthy fats to help you absorb nutrients. They’re also high in anti-inflammatory properties as well as vitamin E, which is needed for its antioxidant properties to heal and repair the gut. A one-ounce serving of walnuts contains 2 grams of fiber, six different vitamins and minerals, and over 4 grams of protein. They tend to be calorie dense, so keep your serving size down if you’re watching your calories. The good news is that they are very filling, so a little bit goes a long way. Add walnuts to your morning oatmeal along with some blueberries or eat them raw as a snack when you need an energy boost.

 12. Dates

Dates don’t look like your average fruit, but that doesn’t mean you shouldn’t give them a chance! Research shows that they improve gut health and reduce toxicity due to their soluble fiber and phytonutrient profile, which both have a prebiotic effect on the body. In other words, they “feed” the good bacteria in the gut. Dates can also act as a laxative, so if your Crohn’s disease has prevented you from going for a few days, it might be a good idea to eat a few dates. There are several types, but Medjool dates tend to be the most popular. They’re plump and delicious and usually have a pit inside of them that you’ll need to remove before eating. Try removing the put and adding a walnut to the middle of the date for a tasty natural snack in between meals.

 13. Oranges

An orange a day keeps the doctor away. Well, not exactly, but it’s a good place to start. One large orange contains about 18 percent of your daily recommended fiber intake, which is essential when it comes to restoring your digestive health because it restores the health of your gut bacteria. Your gut bacteria houses about 80 percent of your immune system. This means that when your gut is damaged, so is your immune system. Repairing the stomach is the first step in restoring your immune system and preventing it from attacking its own tissues and organs. Oranges are also high in vitamin C, which is a known immune system booster. Keep in mind that eating the whole fruit is better than drinking juice as you get the fiber from the orange.

 14. Beets

Beets are naturally detoxing. They pack quite a nutritional punch for not a lot of calories. A 3.5 ounce serving of cooked beets contains eight different vitamins and minerals, including 20 percent of your recommended daily intake of folate. Folate levels are often low in people with Crohn’s disease. It’s a B vitamin that is needed to help with cell repair, such as in the case of the reconstruction of the cells that line the protective intestinal layer of the gut wall that is often damaged during a Crohn’s flare. Beets also contain a pigment called betalain, which has antioxidant properties to reduce inflammation. Finally, it’s loaded with fiber to help keep digestive ailments in check. Try roasting some beets at home and adding them to salads. Some people even drink beet juice as it’s naturally sweet but remember that you’ll be missing out on the fiber unless you eat it whole.

 15. Asparagus

Asparagus is a prebiotic food, meaning that it fuels the good bacteria in your gut. This is beneficial because Crohn’s disease causes inflammation that attacks and tears down the good bacteria that you have. Replacing it with healthy food is the best way to overcome a flare. Try sauteed some asparagus to go alongside a fresh piece of wild-caught salmon for dinner. Or add some to an omelet in the morning along with a bowl of fresh fruit for a meal your gut will appreciate.

 16. Bananas

Bananas are a great food to eat anytime. They’re bland and easy to digest, so you can eat them during a flare without worrying about worsening your symptoms. They’re also soft and mushy, so your digestive system doesn’t have to work as hard to break it down. Finally, bananas are a prebiotic, which means that they provide fuel or an energy source to the good bacteria in your gut. Put some bananas in the freezer overnight and blend them in a high speed blender the next day for a dairy-free frozen dessert that tastes just as good as ice cream.

 

The post 17 of the Best Anti-Inflammatory Foods For Crohn’s Disease appeared first on Bembu.

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Ultra Energy Bars

Power-packed with healthy ingredients like nuts, seeds, coconut and dried berries that boast a plentitude of protein, healthy fats and fiber, these energy bars will keep your engine revving all day long. Great for packing in your child’s lunchbox! Reprinted from Plantpower Way by arrangement with Avery Books, a member of Penguin Group (USA), a […]

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Poached Nectarines

A simple, elegant recipe for poached nectarines that is delicious and light. Serve it alone or over nondairy ice cream. You can use the leftovers in the morning with porridge or oatmeal. Reprinted from Plantpower Way: Italia by arrangement with Avery Books, a member of Penguin Group (USA) LC, A Penguin Random House Company. © […]

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Food of the Week: Crimini Mushrooms

As a broad group, button mushrooms are native to many regions of the world and can still be found growing wild worldwide. However, cultivation of button mushrooms also began far back in time in many regions of the world, and especially in parts of ...

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Recipe of the Week: 7-Minute Healthy Sauteed Crimini Mushrooms

"Healthy Sauteing" Crimini Mushrooms is George's revolutionary new way to prepare them without the used of heated oils. This not only results in delicious Mushrooms but helps retain their wealth of health-promoting nutrients. ...

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Best sources of Selenium

Selenium is one of many important dietary minerals, and we require a small amount of selenium in our daily diet. Selenium is incorporated in a small cluster of important proteins, each of which plays a critical role in our health. Scientists named ...

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From the kitchen: Tips for Preparing Crimini Mushrooms

Mushrooms are so porous that if they are exposed to too much water, they will quickly absorb it and become soggy. Therefore, the best way to clean mushrooms without sacrificing their texture and taste is to clean them using minimal, if any, water. ...

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If I am mostly eating plant foods do I still have to worry about food quality?

The very short answer to this question is a resounding "yes!" In fact, if we were somehow forced to choose between a very low quality vegetarian diet and a very high quality non-vegetarian diet, we would pick the high quality non-vegetarian diet ...

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What nutrients are most likely to be deficient in a vegetarian diet?

If you look at all types of vegetarian diets as a group, and all research studies of these diets, vitamin B12 is the nutrient most likely to be deficient in this type of eating plan. Adequate B12 intake can be and is a genuine concern if a ...

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Is niacin (vitamin B3) a single nutrient?

Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...

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Is Vitamin B12 Really a Problem in a Vegetarian Diet?

Yes, intake of vitamin B12 can often be a problem in a vegetarian diet. For example, in the National Health and Nutrition Examination Survey (NHANES) from 2003-2010, only 55% of vegetarians were determined to meet their daily B12 requirements, in ...

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All The Best Health Reasons To Eat Spicy Food

If you’re a spicy food junkie, you’re not alone. According to one report, approximately 54 percent of people say that they enjoy hot or spicy foods, which is up from 46 percent in 2009. The spicy food trend is popular among people of all ages, too. One report found that 56 percent of all households in the United States keep some kind of hot sauce in their kitchens. You could even get crazy and enjoy a roasted jalapeno KIND bar as a snack or a bowl of ghost pepper ice cream for dessert.

If you’re not a fan of spicy food, then it might be time to hop on the bandwagon. Why, you ask? Well, for starters, spicy foods contain some of the healthiest properties on the planet. Research shows they may even be able to help you live longer! Not to mention they give your foods a bit of a kick, and everyone could use some spice in their life once and awhile. Here’s why you should turn up the heat on your food at least a few times a week.

1. Live Longer

They might be hot, but spicy foods are full of protective properties. One study even found that they can help you live longer. Researchers at the Chinese Academy of Medical Sciences evaluated the diets of approximately half a million adults over the course of seven years. They found that people who ate spicy foods regularly (almost daily) reduced their risk of death by 14 percent when compared to people who only ate spicy foods less than once a week. The protective effect of spicy foods was universal across the board, meaning that it was suitable for both men and women. Results were stronger among the adults who did not drink alcohol. Among the women participants, eating spicy foods was linked to a reduced risk of developing cancer, respiratory diseases, and heart conditions. So eat up!

2. Lose Weight

If the spicy taste of hot foods is any indication of what it’s doing inside your body, then you can expect your metabolism to heat up. That’s right. Research shows that spicy foods might be able to help you lose weight. A 2011 study conducted by researchers at Purdue University found that spicy foods (especially red pepper) heat up your metabolism. Previous studies have shown that taking red pepper in tablet form helps burn calories and reduce appetite, but the researchers of this study wanted to see what the effects were if you added normal amounts to your food. Half of the 25 participants used in the survey liked the taste of spicy foods while the other half did not. The researchers then asked the subjects to eat either no red pepper, a half of a teaspoon of the stuff, or their desired amount. Results showed that the subjects who ate the red pepper burned more calories than those who did not. Additionally, the pepper lovers reported having fewer cravings for sweet, salty or fatty foods. They also felt less hungry. So, if you want to lose weight naturally, add some spice to your food. No one really wants to take a red pepper tablet, anyway.

3. Assists with Digestion

Not only do spicy foods heat up your metabolism, but they also jump-start the digestive process. Spicy foods such as cayenne pepper help stimulate the production of saliva, which is the first step in digestion. Saliva production also helps reduce bad breath! Cayenne pepper has also been shown to stimulate enzyme production and gastric juices, which are needed to help you break down food. Be wary if you have a digestive condition as spicy foods are sometimes off-limits for people with Crohn’s disease or ulcerative colitis. If you don’t mind a little heat, then try adding some hot pepper to hard-to-digest foods. It might just make them a little bit easier to enjoy. You might also reduce symptoms of digestive discomforts, such as bloating, intestinal pain, and gas.

4. Relieves Headaches and Migraines

Pain reduction is one of the best attributes of cayenne pepper. Research shows that spicy foods play a trick on your brain by stimulating a pain response in a different part of your body. So, if you have a headache and you eat spicy foods, then you’ll forget all about your head pain! How does it work? It sounds a little fishy, but studies show that cayenne pepper stimulates a pain chemical in the body known as substance P. After your initial pain reaction to the pepper, your nerve fibers have depleted amounts of pain chemicals. This means that you’re basically tricking your brain to feel pain somewhere else in the body so that your attention is no longer focused on how bad your migraine hurts.

Speaking of pain relief, you can use cayenne pepper topically to reduce nerve, muscle and joint pain. Research shows that you can use cayenne pepper to relieve pain after surgery, such as an amputation or a mastectomy. You can also use it to reduce nerve damage pain in your feet or legs, such as in the case of diabetic nerve pain. It reduces pain associated with back injuries, rheumatoid arthritis, fibromyalgia, general joint and muscle pain, and osteoarthritis. Just be sure not to apply cayenne pepper to an open wound or cut. Don’t believe it works? Give it a try the next time you have a headache or joint pain and see for yourself!

5. Detox Relief

Did you eat or drink and drink too many of the wrong foods and alcoholic beverages this weekend and need a quick way to get back to your usual self? Spicy foods can help. They contain naturally detoxing antioxidant properties that help remove free radical toxins from the body. Antioxidants bind to unstable molecules in the body that otherwise float around and invade healthy cells in search of an electron. When you have too many of them in your body, they accumulate in your tissues and organs, which leads to fatigue, weight gain, headaches, bad breath, digestive disorders, and other chronic diseases. Cayenne pepper is a good example of a spicy food that has lots of antioxidants. It also promotes blood flow and circulation, which helps move the bad stuff out of your system.

6. Reduces Blood Clots

Blood clots are dangerous because they reduce blood flow to parts of your body. Typically, when you get hurt, your body forms a blood clot to stop the bleeding and start the healing process. But when you have too many clots, it can prevent blood flow to critical areas of your body, such as the heart, brain, or lungs, which increases your risk of stroke and heart attack. Spicy foods such as cayenne pepper contain an active ingredient known as capsaicin that prevents blood clots by encouraging fibrinolytic activity to remove blockages in your blood vessels and arteries. This results in increased blood flow and reduces your risk of heart attack. Blood flow is also necessary because it carries oxygen and nutrients all over your body. So if you feel cold all the time or a little light-headed, it could be due to low blood flow. The capsaicin in cayenne pepper dilates arteries and blood vessels and clears away lipid deposits that cause arteries to narrow.

7. Contains Anti-Irritant Properties

It seems unlikely that a hot spice would contain properties that soothe irritants in the body, but that’s precisely what happens. Cayenne pepper is a perfect example. Research shows that it inhibits acid secretion, stimulates mucus and alkali secretions (especially gastric mucosal blood flow), which prevents and heals stomach ulcers. This is all thanks to its active ingredient, capsaicin. While most people with ulcers are advised to stay away from spicy foods, you might find that it works well for you. Be cautious if you have ulcerative colitis, which is a condition that causes bleeding ulcers. You might want to experiment with small amounts of spicy foods to see how it works for your condition.

8. Heals Psoriasis

Psoriasis is a skin condition that occurs when your skin cells multiply too quickly. This results in swollen, red and often itchy patches of skin cells that pile up on top of each other and form white scales on top. At its core, psoriasis is an inflammatory condition combined with excessive skin cell production. Two studies show that capsaicin, the active ingredient in cayenne pepper, can be used topically to treat psoriasis. The cream you use must contain 0.025 percent capsaicin. One study found that capsaicin cream reduced the redness and scaling of 44 patients with moderate and severe psoriasis when they used it for six weeks. A double-blind study of 197 patients with psoriasis found relief when they treated their skin condition with capsaicin cream four times a day for six weeks. Subjects reported having a decrease in itching, the thickness of skin patches, scaling, and redness associated with the condition.

It’s best to see your doctor before you start using capsaicin cream to treat your psoriasis, especially if you’re already taking a medication for it. Your doctor may prescribe a capsaicin cream, or they can tell you where to get it. You can also make your own cream by using coconut oil as a base and usually a small amount of capsaicin, such as the amount from one cayenne pepper capsule that has been pulled apart. Make sure the scales are healed and are not exposed when you apply the cream as this may cause pain!

9. Boosts Immunity

Did you know that hot spices such as cayenne pepper contain antioxidants and a good amount of vitamin C? In addition to being high in vitamin C, cayenne pepper is also high in vitamins A and E, which both act as antioxidants in the body. They help you fight a cold by moving toxins and gets you back to feeling healthy in no time. All of these fantastic nutrients can help keep you healthy by boosting the immune system and fighting off the common cold and flu. The capsaicin in cayenne pepper assists with breaking up congestion (mucus) and moving it around to help you reduce the symptoms of a cold sooner. Cayenne is especially beneficial if you have an upper respiratory infection as it gets your sinuses back in tip-top shape. It also helps raise your body temperature so that you can activate your immune system and kick it into high gear when you first feel a cold coming on.

10. Reduces the Risk of Cancer

Studies show that you can use capsaicin to help reduce your risk of cancer. It can also be used as part of a natural remedy when treating cancer. A study conducted by researchers at the University of California at Los Angeles School of Medicine determined that capsaicin found in cayenne pepper inhibits the growth of cancer cells. It also prevents new ones from forming. Additional research shows that cayenne pepper can be used to avoid lung cancer in people who smoke. This is because capsaicin has been shown to stop the formation of tobacco-induced tumors in the lungs. Similar results have been identified when cayenne pepper was used on liver tumors. While spicy foods alone can’t treat or heal cancer, it’s a great way to add more protective properties in your diet.

11. Contains Anti-Fungal Properties

You can use cayenne pepper to kill fungus and prevent the formation of new fungal infections from occurring in the first place. Candida infections might be the most well known fungal infections around. If you’ve never had one before, then consider yourself lucky. Candida is a type of fungus that is naturally present in the digestive tract in small amounts. It even helps aid in proper digestion and nutrient absorption. But an infection occurs when the fungus overgrows and starts taking over. It accumulates in the digestive system and may affect other areas of your body, which results in joint pain, hormonal imbalance, and a compromised immune system. Luckily, cayenne pepper contains antimicrobial properties that can fight candida and keep your levels under control.

12. Promotes Heart Health

A little spice on your foods can help protect your heart. Research shows that populations who eat spicy foods often have lower risks of stroke and heart attack. This is likely because capsaicin helps lower “bad” LDL cholesterol and fight inflammation, which is both considered a risk factor for heart disease. Cayenne peppers also contain vitamins A and C to strengthen your heart muscle walls. This helps improve your hearts functioning so that it doesn’t have to work as hard to pump blood.

Additionally, the capsaicin in cayenne helps improve blood flow, which also gives your heart a bit of a break. There is also research to show that spicy foods can help regulate your blood sugar levels. This is an important part of keeping your heart healthy as diabetes, obesity, and heart disease are all intertwined. Diabetes can cause high blood sugar, which damages the blood vessels connected to the heart. It also damages the nerves that control your heart. Finally, capsaicin assists with the production of serotonin to help you feel good and reduce the effects of stress. Chronic stress increases your risk of several diseases, including heart problems. So eat your spicy foods and be happy!

The post All The Best Health Reasons To Eat Spicy Food appeared first on Bembu.

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De-Bugging Your Beauty Routine: Vegan Makeup

Not all women wear makeup, but for those of us who do, we often devote a lot of time and energy to putting it on, especially when we’re going on a date. I usually begin to plan what cosmetics I’m going to wear when I pick out an outfit for a special occasion. For many […]

The post De-Bugging Your Beauty Routine: Vegan Makeup appeared first on VegKitchen.

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11 Fresh and Tasty Arugula Recipes

Arugula leaves are tender, bite-sized, and packed with a distinct, tangy flavor. Sometimes referred to as “rocket,” this vibrant leafy green is the star of the year-round arugula recipes up ahead. They’re the versatile friend at the dinner party, blending well with nearly every dish. Not only that, but they’re loaded with nutrients; studies have suggested […]

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Food of the Week: Salmon

People have been enjoying salmon as a food ever since this beautiful fish appeared in the Earth's waters. Like other fish, in addition to being consumed in fresh form, preservation techniques such as smoking or salting were used to preserve the ...

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Recipe of the Week: 5-Minute "Quick Broiled" Salmon

This is a great way to prepare Salmon that seals in its wonderful juices, brings out its best flavor and retains its moisture. It is not necessary to turn the Salmon over as it cook from both sides simultaneously. ...

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Best sources of Vitamin D

Vitamin D is one of the most intensely studied yet widely debated nutrients in health research over the past decades. The research debate over vitamin D has focused partly on its roles in the body, and more recently on its optimal levels in the body ...

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From the kitchen: Tips for Preparing Salmon

Try to buy a whole salmon side or filet that is from the thickest part of the fish. For taste and texture reasons, many people prefer to remove the skin of the salmon. We definitely recommend skin removal if you are preparing wild-caught salmon ...

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What Do You Think About a Mostly Vegetarian-Plus-Seafood Meal Plan?

This approach to a meal plan is referred to in research studies as a "pesco-vegetarian" plan. You will also hear the term "pescarian" being used to refer to this type of plan, and you may also see the term being spelled as "pesca-vegetarian." All of ...

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Can you tell us more about the unusual omega-3 fatty acid content of salmon?

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It's very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats - more than the ...

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What is fennel and how do you prepare it?

Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early ...

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Can a vegetarian diet help me lose weight?

The simplest answer to this question is, "it depends." Research studies do not show that an automatically increased rate of weight loss success can be brought about through vegetarian eating. In fact, a very recent study in this area showed ...

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The Known Benefits of Black Tea

When it comes to picking out a good tea, you have a lot of options. There are fruity teas with hints of mint and other tasty spices, herbal teas, green tea, white tea, oolong tea, and not to mention chai tea. With so many different options to choose from, why would you pick a plain black tea to drink?

Despite being considered a bit on the dull side, black tea has tremendous health benefits that shouldn’t be overlooked. It also contains a decent amount of caffeine to help fuel your day or give you a burst of energy. In fact, approximately 80 percent of people (https://ift.tt/1TLPoOv) consume it. The best part is you can enjoy it any time of the year. A hot cup of black tea is soothing on a cold winter day, and iced black tea is the perfect refreshing beverage to cool you down in the hot summer. Here’s everything you need to know about black tea, including what it is, what it’s good for, and how to make it.

What is Black Tea?

Black tea is derived from young leaf buds and leaves of a tea plant called Camellia sinensis. Green and white tea leaves also come from the same plant. The difference between the three is how they are handled after being picked. All black tea comes from leaves that are oxidized or were allowed to brown and wilt after they were picked by exposing them to oxygen. The oxidation process gives tea is unique flavors. It’s also responsible for the development of thearubigins and theaflavins, which are specialized chemicals found in tea that give the plant its protective properties. Black tea is oxidized longer than other forms of tea, such as green, oolong and white teas. This allows it to be stronger tasting and contain the highest amount of caffeine. An eight-ounce cup of black tea contains approximately 42 milligrams of caffeine (https://ift.tt/2nsjgWN), which is considered moderate. Other sources indicate that the caffeine content per cup of black tea can vary between 14 and 70 milligrams.

There are several different grades of black tea. For example, the highest grade is whole leaf black tea or orange pekoe because it has had very little to no changes at all done to the tea leaf. Pekoe tea is further broken down according to the number of young leaves that were picked along with the leaf buds, such as one, two or three. If you buy the highest quality pekoe tea at the grocery store, then you’re getting tea that only contains hand-picked leaf buds. On the other hand, low-grade black teas are made out of dust, fannings, and broken leaves. This includes the tea you find in most tea bags. It allows you to brew it quicker, but it also tends to have a stronger and more robust flavor. You might notice that whole leaf black teas have a hint of floral and are less harsh.

Black tea contains an ORAC score of 1,128, which is very impressive. ORAC is short for oxygen radical absorbance capacity (https://ift.tt/2nMCvh3). The National Institutes of Health developed it as a way to measure the of the number of antioxidants found in foods and drinks. The high antioxidant content in black tea is what gives it so many health benefits. One cup of black tea also contains two calories, 0.7 carbohydrates, 0.5 manganese (or 26 percent of your daily recommended value), and 11.9 micrograms of folate (3 percent of your daily value).

Health Benefits of Black Tea

Lots of people go back and forth between drinking green and black teas because they both offer exceptional benefits. But you don’t have to feel bad about choosing black over green. Here’s why.

1. Improves Heart Health

Consuming black tea regularly can help keep your heart functioning in tip-top shape. It can even help repair the symptoms of coronary artery dysfunction in people with heart disease, which means that you are at a decreased risk of heart disease (https://ift.tt/2qyIshS) if you drink black tea. It also lowers your risk of stroke and other cardiovascular problems by reversing the abnormal functioning of blood vessels. Another study (https://ift.tt/2nMwyRo) found that black tea may reduce the risk of ischaemic heart disease, which occurs when there is damage to your heart’s major blood vessels. Researchers evaluated over 350,000 people between the ages of 30 and 79 across ten different areas in China. They followed up with them seven years later and found that those who drank black tea had a decreased risk of ischaemic heart disease. They also had a reduced risk of other heart complications such as having a heart attack.

When compared to drinking plain hot water, black tea wins every time. That’s because it contains high amounts of flavonols, flavan-3-ols, theaflavins and gallic acid derivatives. Research shows (https://ift.tt/2qAqStH) that people who drank nine grams of black tea for 12 weeks had an incredibly significant decrease in cardiovascular conditions, such as fasting serum glucose and triglyceride levels. They also decreased their “bad” LDL cholesterol and increased their “good” HDL cholesterol. In conclusions, the researchers determined that people who drink black tea in their regular diet boosted their antioxidant levels and decreased their risk of having a major cardiovascular event.

2. Fights Cancer

Drinking black tea can also reduce your risk of developing several types of cancer, including skin, prostate, ovarian and breast. Research shows that black and green tea alike helps prevent the growth of cancerous tumors in the breasts, especially in women who are going through premenopause. Additionally, tea increases globulin hormones in women who are menstruating, which is a sex hormone that binds to estrogen. Thanks to the presence of the antioxidants theaflavins, black tea destroys abnormal cells before they can turn cancerous or develop into a tumor.

According to a 2013 study published in the American Journal of Epidemiology (https://ift.tt/2H15j0F), black tea can also fight prostate cancer. Researchers evaluated the effects of black tea on prostate cancer risk in over 58,000 men in the Netherlands. The men provided detailed information regarding their cancer risk factors. Results of the study found that men who drank black tea had a lower risk of developing an advanced stage of prostate cancer. This was due to increased flavonoid content in the form of catechins, epicatechins, myricetin, and kaempferol, which are all found in black tea.

Another study showed that the theaflavin-3 in black tea stopped the growth of ovarian cancer cells. Authors of the study referred to the compound as one of the most effective broad-spectrum anticancer drugs (https://ift.tt/2nMMZNu), and the best part is you can drink it every morning without a prescription! Additionally, the theaflavin-3 was not as toxic (https://ift.tt/2nshepi) to healthy cells in ovarian cancer patients. On the other hand, many pharmaceutical drugs kill both cancerous and healthy cells, which leaves patients who take pharmaceutical drugs feeling even worse.

3. Reduces the Risk of Diabetes

Type 2 diabetes occurs as a result of eating too many refined carbohydrates. It happens when the pancreas cannot meet the demand for insulin production that is required to deliver glucose to your cells. As a result, the pancreas doesn’t produce enough insulin or stops making it altogether. Insulin is essentially a fat-storing hormone. It delivers glucose to your cells. But when your blood sugar levels are too high, excess glucose is stored in your fatty tissues. Luckily, polyphenols, which are the primary bioactive compound found in black tea, can help lower your blood sugar levels to reduce the need for insulin. Long-term use of black tea was linked to a lower risk of type 2 diabetes, according to one study (https://ift.tt/2gPF3Vm).

One study published in the journal Diabetologia evaluated the effects of tea and the risk of developing type 2 diabetes. Researchers took a total of 40,011 participants and conducted a follow-up with them ten years later. Results showed that 918 of the subjects had developed type 2 diabetes. Among the individuals who did not develop type 2 diabetes, it was clear that tea consumption played a prominent role in preventing the disease. Researchers found that people who drank at least three cups of tea per day reduced their risk of type 2 diabetes by 42 percent (https://ift.tt/2jS2YZ8). This suggests that you can use black tea as part of your antidiabetic meal plan. Enjoy a cup at breakfast, lunch, and dinner.

4. Protects Against Strokes

According to a meta-analysis (https://ift.tt/1ZBfFDy) that was published in 2009, drinking black tea every day can help prevent an ischemic stroke, which occurs when the brain is deprived of oxygen and other nutrients. The researchers found that no matter what country the test subjects came from, they all had a 21 percent overall decreased risk of stroke if they drank three cups of tea per day as opposed to those who only drink one cup a day. The moral of the study is drink up! Three cups a day seems to be the magic number when it comes to reaping the health benefits of black tea.

5. Provides Digestive Relief

While it might not be a good idea to consume caffeine if you have diarrhea, black tea might be the only exception to the rule. Research shows that black tea has a healing, anti-inflammatory, and relaxing effect on intestinal issues. One study (https://ift.tt/2nslXHV) found that patients with acute nonbacterial diarrhea between the ages of two and 12 found relief when they were given decaffeinated black tea tablets. You may want to sip the tea slowly if you’re worried about the adverse effects of caffeine while experiencing diarrhea or opt for decaf.

Black tea can also help provide relief to other digestive ailments. For example, the tannins in black tea contain an astringent effect on the intestinal lining, which means that it can reduce inflammation and reverse symptoms such as gas, bloating, digestive upset, and even leaky gut. The antioxidants in black tea can further provide a soothing effect on a troubled tummy to decrease your risk of developing symptoms in the future if you drink it daily. Additionally, the caffeine in black tea can help move things along if you’re constipated by promoting bowel regularity. Try drinking a cup of black tea in the morning along with a high-fiber breakfast, and you’ll set yourself up for a great day.

6. Contains Antibacterial Properties

Black tea contains tea polyphenols, which have been shown to provide natural antibacterial properties (https://ift.tt/2nbHxEb). You can use black tea to help treat feet problems, such as smelly or sweaty feet. This is because the tea polyphenols in black tea close pores and prevents them from sweating. You can also use chilled black tea bags on razor bumps to soothe redness, rashes, and itchiness caused by bacterial infections. Research shows that the tannins in black tea inhibit bacteria to prevent it from spreading to other parts of the body (https://ift.tt/2nbHxEb).

Also, black tea’s unique compounds are absorbed into the digestive tract, which means that they can help kill oral bacteria, too. Specifically, black tea and honey have been shown to kill H. pylori bacteria (https://ift.tt/2nsfBYU), which resides in the intestinal lining of the gut wall and causes infections and ulcers. Adding some raw honey to your black tea each day is an excellent way to add flavor and boost its antibacterial properties. The key is to make sure the honey is raw because processed honey won’t have the same benefits.

7. Reduces Stress

Black tea is not only an excellent way to start your day. It’s a good way to end the day, too. Research shows that consuming black tea can help you lower the production of the stress hormone cortisol (https://ift.tt/2zwo2fn). Not only that, but black tea helps you normalize it so that you handle stress better. L-theanine is another vital component of the stress-relieving effects of tea. L-theanine is an amino acid that promotes calm energy, eases stress, and helps you feel relaxed. This is why, unlike coffee, you feel more peaceful and not jittery when you drink tea, despite the caffeine. The combination of caffeine and l-theanine provides you with calm energy, meaning that you get the mental stimulation from caffeine so you can tackle your day but you won’t feel overstimulated if you drink too much. Coffee does not contain l-theanine, which is why you might feel a bit uneasy if you drink a lot.

Additionally, research shows that black tea can help reduce acute stress, which otherwise causes an increased risk of chronic disease such as heart disease. By tackling stress, you’ll be a better decision maker. You’ll also be able to work better under stress since black tea reduces cortisol levels. Researchers of one study (https://ift.tt/2nMFQfW) took 75 healthy male tea drinkers around the age of 33 and split them into two groups. For six weeks, the first group was told to drink a fruit-flavored caffeinated black tea beverage that contains l-theanine while the other drink was given a beverage that tasted the same and had the same amount of caffeine but did not have l-theanine. The men were then put through a stressful situation similar to what they would experience in normal life. Researchers recorded the men’s cortisol levels, blood pressure levels, heart rate, and self-reported stress levels.

Results showed that the group who drank the black tea with l-theanine in it lowered their cortisol levels 50 minutes after the stressful situation occurred. The caffeinated group without the theanine did not. The black tea drinkers also reported feeling a sense of relaxation after the event when compared to the non-theanine drinkers. And finally, the tea drinkers had lower levels of blood platelet activation, which increases the risk of heart attack by causing blood clots. The conclusion? You might want to switch from coffee to black tea stat, especially if you deal with stress on a regular basis.

8. Lowers Cholesterol

According to a New Orleans study conducted by the American Heart Association, black tea drinkers can reduce their “bad” cholesterol, which is linked to stroke and deadly heart attacks. Other studies have shown that when compared to people who don’t drink tea at all, black tea drinkers reduced their risk of heart problems when they drink at least one to two cups a day.

 9. Improves Skin and Hair Health

Black tea is high in antioxidants and anti-inflammatory properties that help give you healthy looking skin and hair. You can gain these benefits by both drinking black tea and using the tea topically to give hair and skin a glowing appearance. For example, black tea rinses add moisture when applied to the face. It’s also a natural remedy for dry skin. Finally, black tea has astringent properties that help tighten skin to reduce the appearance of wrinkles and give the skin a toned look. Research shows that you can also use black tea to reduce age spots, blemishes, and even reduce the risk of non-melanoma skin cancers (https://ift.tt/2qyIu9u).

Additionally, black tea can help protect the skin against UV radiation, which is responsible for the formation of wrinkles, hyperpigmentation and cancer cells. Drinking tea helps protect you from the inside out while applying black tea as an astringent protects the outer layer of skin. This is because tea contains polyphenols (https://ift.tt/2GYNVt7) that have a protective effect. Try brewing a cup of black tea. Let it cool and then apply the tea to your skin with a cotton ball. Let it dry naturally and don’t wipe it off. The caffeine in black tea can help block DHT, which is a hormone that causes hair to fall out and stop growing properly. Research shows that drinking tea can help promote hair growth and slow down the rate at which you lose your hair. Try using black tea topically as a spray or apply it to your hair and wait 20 minutes before washing it as you usually would. This will make your hair smooth, bouncy and shiny as well!

10. Wards Off Chronic Disease

Black tea is an excellent source of antioxidants, such as thearubigins and theaflavins, which help reduce the risk of chronic disease by naturally detoxing the body of free radical damage. Free radicals are unstable molecules that accumulate due to poor diet, stress, and an inactive lifestyle. They roam the body looking for healthy molecules to steal an electron from, which then turns that molecule into a free radical. Free radicals accumulate in your body’s tissues and organs and cause disease by inducing cellular damage. They can also change your DNA. Antioxidants work by donating an electron to free radicals, which renders them harmless so that they no longer cause disease. The more antioxidants you consume, the more protection you have against chronic illnesses.

11. Improves Mental Clarity

Many people drink coffee first thing in the morning so they can wake up mentally, but tea is a much better choice for mental clarity and improved cognitive function. That’s because of its l-theanine properties, which provides gentle and controlled stimulation. Caffeine is a psychostimulant, meaning that is increases performance and alertness. But when you add l-theanine to the mix, you have a regulated and steady supply of energy that doesn’t send you into overdrive. Plus, you won’t have to worry about a coffee crash that leaves you asleep at your desk after a few cups.

12. Increased Bone Density

Osteoporosis commonly occurs in senior women when their bone density mass decreases. This is dangerous because it puts them at an increased risk of breaks and fractures if they fall. Research shows that black tea contains a particular type of flavonoid (https://ift.tt/2qAqVpn) that reduces the risk of developing osteoporosis and thus fractures. People who drink black tea are also less likely to develop arthritis due to its antioxidant and anti-inflammatory properties.

13. Supports Oral Health

Can drinking black tea help improve your oral health? You bet! Thanks to its polyphenol profile, including catechins, flavonoids, and tanning, black tea contains antimicrobial and antibacterial properties to keep your mouth clean, fresh and healthy. We already know that black tea can improve your digestive health, and most people forget that your mouth is part of the digestive system, so oral health is included in the long list of benefits of black tea. Research shows that black tea helps prevent tooth decay (https://ift.tt/2zwo2fn) by fighting cavities, reducing inflammation, and putting a stop to the growth of bacteria in the mouth. Just make sure your tea is unsweetened as adding sugar can have the complete opposite effect on cavities.

How To Make Black Tea

Now that you know how healthy black tea can be, it’s time to learn how to make it. Sure, it sounds simple, but some people don’t know how to brew tea properly. Additionally, there are some tips and tricks you can learn to make the tea to your desired taste. For example, brewing the tea longer can increase its caffeine content and make it a stronger tasting tea, similar to coffee. You can cut down on the brewing time (or the amount of time you let the tea sit in hot water) if you want less caffeine or a lighter taste. If you are new to drinking tea or have stomach troubles, you might want a tea that’s lightly brewed until you know how your stomach responds to it. You may also find that you like a lighter tasting tea in the summer because of the hot weather while the winter is an excellent time for a stronger, more robust tea.

Before you make black tea, you’ll want to pick out the perfect kind. Always choose organic tea because it does not contain harmful pesticides. Research shows that organic foods are also higher in antioxidants, and that’s the best reason to drink tea anyway. Next, you’ll want to pick loose leaf tea as this is the highest quality. Loose tea also allows you to sidestep the chemicals that accompany a bagged tea. To make loose leaf tea, you’ll need to brew it in hot water. Getting the temperature right is critical. You’ll also want to make sure you drink it black with no additives (except for maybe raw honey and lemon). According to a study that was published in the International Journal of Food Sciences and Nutrition (https://ift.tt/2fgV4mt), adding milk to black tea reduces the antioxidant content, especially milk that is full fat. Additionally, you’ll want to brew the tea in water that’s near boiling temperature around 90°C or 194°F to make a tea that contains the highest amount of antioxidants.

To make loose leaf black tea, you’ll probably want to invest in a tea infuser. A tea infuser helps keep the tea leaves from floating around freely in your cup, which keeps you from chewing on the leaves. It also allows you to stop brewing the tea after a certain time, so you get the perfect cup. Finally, a tea infuser keeps your tea from getting bitter. Many teapots come with an infuser, or you can use a disposable paper filter such as a coffee filter that you can throw away when you’re done. You can also use a basket infuser. Here’s how to brew loose leaf tea:

1. Boil water in a tea kettle. You really only need about a cup of water, but most people make a little more just in case they want a second cup or a refill.
2. While you wait for the water to boil, add approximately two tablespoons of black loose leaf tea to your tea infuser. Place the tea infuser in your teapot or mug. You’ll want to double the amount of tea you use if you’re making iced black tea.
3. Use a thermometer to make sure the water reaches the desired temperature. When it does, pour the water over the tea infuser in your mug or teapot. This allows the water to cover all of the leaves so you get maximum use out of your tea leaves.
4. Time the length that you allow the tea to sit and brew. When your time is up, dunk your infuser into the water several times to allow the tea to circulate one last time. Remove the infuser or paper filter and set aside. You can steep your tea a second time if you like.
5. Finally, allow the tea to cool for a few minutes and add a sweetener of your choice. Lemon works great. It also boosts the antioxidant content of the tea. Some people like something sweet, so try some raw honey to boost the antioxidant and antibacterial benefits. If you choose to re-steep your tea, add another minute on to the steeping time to allow the tea longer to draw out the flavor.

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Vegan Potato and Spinach Frittata

It’s frittata time! This authentic-tasting vegan frittata is baked in the oven, making it especially easy to prepare. With a delicious potato/onion base, paired with an herb-infused egg-like filling, this egg-less entrée is a true winner, perfect to serve for any meal of the day. Recipe and photo by Laura Theodore, from JazzyVegetarian’s Deliciously Vegan. Published by Scribe […]

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How Many Calories Should You Eat To Lose Weight?

When it comes to losing weight, there is one tried and true strategy that works every time. You will lose weight as long as you burn more calories than you’re consuming. The average man needs approximately 2500 calories a day to sustain their current weight while the average women requires 2000. If you eat less than this amount, you will likely lose weight. Specifically, research shows that men need to eat 2000 calories a day to lose a pound per week while women need 1500.

 

Keep in mind that these numbers may vary from person to person. You’ll need to take into account your age, current weight, height, metabolic health, and activity levels. This leaves many people wondering exactly how many calories they need to eat each day based on their unique needs to lose weight. This article can help you come up with that number.

What Are Calories?

Calories are a number unit that is used to measure the energy within food and beverages. The more energy dense a food is, the more calories it will likely have. Calories provide your body with energy that keeps you going all day long. You need calories to do simple tasks, such as breathing, as well as more complicated ones, such as running. If you want to maintain a stable weight, then the energy you put into your body must be the same as the energy you use daily based on your physical activity levels and normal bodily functions. The more active you are, the more energy or calories you require. But if you eat too many, you will gain weight.

You can check the calorie amount in the foods you eat by checking the nutrition label on the package. Calories are sometimes called kilocalories or kcals for short, so you might see a food label listed as having 200 kcals per serving. Carbohydrates and protein contain four calories per gram while fat contains nine calories per gram. Because of this, you can think of fat as being the most energy dense. Many people choose to cut fat from their diet when they are trying to lose weight but keep in mind that your body needs fat. In fact, it’s found in every cell membrane in your body. The best way to lose weight is by cutting refined sugar or processed foods, which are converted to fat in your body and stored as such. To help keep your calories down, you may want to use an online calorie counter to determine your needs best.

Best Online Calculator To Use

The good news is that technology makes it easy for you to determine how many calories you should be eating every day. Online calculators allow you to enter valuable information about your health, including your age, gender, height, weight and activity level, and determine what your magic number should be. Keep in mind that an online calculator can’t take into account individual medical conditions or needs, so you might want to check with a doctor if you need a more accurate number. For most of us, an online calculator is an excellent way to give you a ballpark number. You can download one to your phone for keeping track of calories on the go. Additionally, you might want to use an app or food calculator to measure the calories in your favorite foods. Then, you can add these numbers up and compare them to the number you get from your calorie counter for the day. Sometimes it helps to see the amounts you should be consuming when it comes to the food you eat. Here is our top pick for an online calorie counter:

Found it here

Tips For Reducing Your Calories

If you just use the above-mentioned online calculator for the first time, you might be shocked to see how many calories you should actually be eating compared to the ones you currently eat. Many people find that counting calories are the only way they can lose weight successfully, but doing so can be a pain. Luckily, there are many ways you can reduce the amount of food you eat without starving or even thinking twice about it. Keep in mind that not all calories are metabolized the same way in the body. For example, eating 300 calories worth of fruits and vegetables is much better for you than eating a candy bar with 300 calories. This is because fruits and vegetables contain key ingredients, such as fiber and antioxidants, that help you naturally lose weight. When it comes to losing weight, it’s always best to start with eating more whole, unrefined, plant-based foods and skipping the refined sugar entirely.

1. Eat more protein

Research shows that eating more protein can help you curb hunger, boost your metabolism, and fight calorie-dense sugary food cravings. The best part is that protein is easy to incorporate into your diet, making this strategy one of the best for reducing calories. You’ll feel sustained for more extended periods of time, which means you’ll be less likely to eat more. According to one study, protein curbs your appetite and increases your metabolic rate. Additionally, protein needs energy to become metabolized, so a high protein diet means that your body has to burn more calories just to break it down. In fact, you can burn up to 100 calories a day just by eating lots of protein.

Protein is also very filling, which means you’ll eat less overall. Research shows that people who ate 30 percent of their calories from protein reduce their total calorie count by 441 per day. At this rate, you would able to lose one pound per week just by eating more protein. Feeling full means that you will be less likely to crave bad foods. One study found that people who ate 25 percent of their calories as protein reduce their obsessive thoughts regarding food by 60 percent. They also cut their late night food cravings by 50 percent. Not only does protein help you lose weight, but it also prevents you from putting the weight back on if you stop dieting. Good sources of protein include lean meats, such as chicken and turkey breast, nuts, wild-caught fish, beans, ancient grains, eggs, legumes, and dairy products.

2. Avoid sugar and processed foods

Easier said than done, right? Actually, avoiding sugar isn’t that hard at all. You just have to know where it lurks and learn how to swap them out for healthy choices. Most people who quit sugar claim that they stop craving it after a few weeks of being off it. Everyone knows the basics. You should avoid sweets, candy, soda, sugary drinks and ice cream. But did you know sugar lurks in unsuspecting places such as condiments, bread, and even so-called healthy foods like energy drinks? As a general rule of thumb, it helps to cut out all liquids that aren’t water except maybe black coffee or tea when you’re trying to reduce calories. This is because liquids lack the fiber that helps you feel full. They are also absorbed directly into your bloodstream because they require less digestion, which spikes your insulin levels and makes you feel hungry when they contain sugar. Sweetened tea, chocolate milk, and store-bought juices are off limits.

Processed foods are also calorie dense, have limited nutrition, and make you put on weight. Typical examples include fast foods, snack foods such as microwaveable popcorn, potato chips, and crackers, as well as pizza, canned foods, and ready-made meals, such as frozen dinners, breakfast cereals or boxed macaroni and cheese. By definition, processed foods are foods that have been chemically altered in some way while they were being prepared. Many of them contain hydrogenated oils or refined sugar, which contribute to inflammation, digestive upset, and weight gain in the body. Basically, they make it easier for diseases to thrive in the body. Processed foods tend to be high in cheap ingredients with lots of additives. You can easily spot them by looking at their nutrition label. Look out for vegetable oils, excessive amounts of sodium, and trans fats. Food colorings and enriched, white flour are common ingredients in processed foods.

3. Focus on whole, unrefined plant-based foods

Some diet trends, such as the anti-inflammatory and Mediterranean diets, work by filling you up on whole, unrefined, mostly plant-based foods. Advocates of these diets claim that you don’t need to worry about calories as much when you’re eating whole food sources, and most of the time they’re right. Unrefined, plant-based foods contain healing nutrients that naturally help you lose weight, such as fiber, antioxidants, flavonoids, vitamins, minerals, and macronutrients. So while it’s true that you don’t need to be as concerned about counting calories from these food sources, you still might want to stick to recommended serving sizes when trying to lose weight.

For example, a one-quarter cup serving of sprouted brown rice contains 2 grams of fat, 4 grams of protein, and 2 grams of fiber, plus a ton of B vitamins for energy. Because of the sprouting process, it is easier to digest than regular rice, which makes it an excellent choice for people with sensitive stomachs. But it also contains 170 calories per serving, so you don’t want to double up on your helping if you’re trying to cut calories. Instead, fill the remainder of your plate up with green, leafy vegetables and a four to six ounce serving of a lean protein for the perfectly portioned dinner. Unrefined foods also lack many of the ingredients that tend to make you eat more calories than you realize, such as refined sugars, oils, and other flavorings.

When it comes to ingredients, fewer is better. Swap out sugary snacks for whole fruits, such as berries, apples, pineapple, cherries, oranges, and papaya. Add a serving or two of vegetables to each meal by throwing spinach in your morning smoothie, enjoying a salad at lunch, and preparing a stir-fry at night. Fill up on fiber-rich legumes and grains, such as chickpeas, green peas, quinoa, and oatmeal. Nuts and seeds are an excellent source of fiber and good fats to keep you full. Enjoy them raw as a snack or add to salads for a crunch. Cook your foods in healthy oils such as olive, avocado, coconut, and macadamia oils, and use spices to naturally enhance the flavor in place of sugar. This will help you stay on track.

4. Exercise

Exercising might not be on your list of favorite things to do, but it’s the best way to make sure you’re burning more calories than you’re taking in. And that’s the key to weight loss. Luckily, exercise doesn’t have to be torturous to be effective. You simply need to move more. Not a fan of the gym? No problem. Pack a pair of comfortable shoes at work and hit the stairs or take a walk on your lunch break. Grab a friend and meet them at an exercise class. This will help keep you accountable. You’ll also have more fun with a friend, which means you’ll be more likely to come back. Do you have a dog? Take Buddy for a 10-minute walk a few times a day.  You’ll see even more results if you can incorporate some weight bearing resistance exercise into your routine. This is because when you build muscles, it helps you burn calories throughout the day. Invest in some free weights and get to squatting before you head out the door each morning.

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