Folic Acid vs Folate — What’s the Difference?

Folate and folic acid are different forms of vitamin B9. Even though there is a distinct difference between the two, their names are often used interchangeably. In fact, there is a lot of confusion regarding folic acid and folate, even among professionals. Being aware of their differences is important, because they do not have the […] The post Folic Acid vs Folate — What’s the Difference? appeared first on http://ift.tt/1aS7CX7

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Ditch The Takeout And Try These Delicious And Healthy Chinese Food Recipes

Chinese food, as most of us know it, is a greasy, unhealthy takeout option for those busy evenings when we’ve finished work late and are famished and tired. But a traditional Chinese diet is, on the contrary, an extremely nourishing, healthy and fulfilling way of eating, offering a range of health benefits and interesting, tasty dishes.

 

Can Chinese Food Be Healthy?

A lot can be learnt from traditional Chinese cooking, medicine and lifestyles. For a start, the Chinese didn’t have a word for “calories” until they adopted one from the English language, and they certainly didn’t count them. Instead, they looked at food as nourishment, not extra inches around the waist. Some studies over the past few years have concluded that counting calories can give people an unhealthy relationship with food, which can lead to binging or food restriction, and a disconnect with the nutritional value of food. Other issues with counting calories include the potential inaccuracy of food labels and the fact that not all calories are equal.

Chinese food can be extremely nutritious and fulfilling, with plenty of dishes and ingredients that offer an array of health benefits, including ginger, garlic and spices. There have been some compelling studies suggesting Chinese diets can cure ailments and prolong life. Traditional Chinese diets were mainly vegetarian, and included just 20% meat or fish. Food was steamed or lightly stir-fried in something like peanut oil, which was much healthier than the meat and vegetables that are battered, deep-fried or drowned in sugary, salty sauces that you tend to get from Chinese fast food outlets.

Like the Ayurvedic medical system of India, traditional Chinese medicine incorporates an overall approach to healing, including acupuncture, massage, herbal medicine, exercise, and, you guessed it, dietary therapy through food. In the western health system, food is judged on its nutritional value, without taking the individual person who is eating it into account. In Chinese medicine, however, food is classified according to its energetic effects on the patient, rather than its components. That means the same meal would have different value depending on a person’s yin and yang energy. This philosophy allows people who follow its principals to be in tune with what their bodies need.

What You Need To Know About Chinese Takeout

Like most takeout or fast food, Chinese is full of oil, sugar, salt and, often, artificial preservatives. Unfortunately, not even ordering vegetables from a Chinese fast food outlet will ensure you’re avoiding some of these harmful additives. Side vegetables from Chinese takeout restaurants are often deep-fried for added flavor and texture, or smothered in unhealthy sauces. There are a few health issues with that, the main one being the fact that there are a number of vegetables that absorb oil like a sponge (such as eggplants). That means an eggplant side dish that is deep-fried, for example, would have a huge percentage of oil in it, and probably not healthy oil.

Tip: If you are ordering takeout, you should say, “Thanks, but no thanks,” to shrimp crackers. Although they might seem healthier that crisps or crunchy noodles, all they are is a deep-fried mix of starch (unwanted carbs), salt and flavoring. Even though one of the lessons from this blog post is not to count calories, it’s worth noting that a small handful includes more than 200 calories and 14 grams of fat, and not the nutritious kind!

Is MSG Harmful?

There is still a lot of controversy surrounding monosodium glutamate (MSG), a flavor-enhancing food additive that has plagued the Chinese takeout world for quite a few years now. MSG is a white crystalline powder derived from a non-essential amino acid, which the human body is able to produce itself. It is made during a starch fermentation process and is used to enhance the savory flavor of a meal. Over the years, MSG has been blamed for a number of health issues, including asthma, headaches and brain damage. That, however, is disputed by organizations like the FDA, which concluded in its most recent investigation into the additive that it is safe to eat.

There is, however, something called Chinese restaurant syndrome (MSG symptom complex), which can cause a reaction or set of symptoms following the consumption of Chinese food in some people. Symptoms include chest pain, headaches, flushing, numbness or burning around the mouth, facial pressure and sweating. MSG has been blamed for the condition, but it has not been proven to be the cause.

MSG has also been linked to obesity and disorders associated with metabolic syndrome in a study performed by a team of international researchers. Scientists in the study found that, although MSG has been deemed ‘safe’, there are factors, including its dosage, interaction with other substances, effects on people with chronic inflammatory conditions, effects on vulnerable populations and effects on people with neurological diseases, that are still unknown.

Some Tips For Healthy Chinese Eating

1. Poach (Jum), broil (Chu), roast (Kow), barbecue (Shu), steam or lightly stir-fry in healthy oil when cooking Chinese food, instead of deep frying or coating in white flour, breadcrumbs or batter.

2. Use chopsticks, especially if you are eating Chinese takeout. This will decrease the amount of oils and sauce you are consuming with each mouthful. It also encourages slower eating and smaller bites, which may reduce calorie intake and help to maintain a healthy weight, as well as give you a chance to realize when you’re full before it’s too late and you’ve overeaten!

3. If you are eating Chinese takeout, skip the starter. One tendency people often have when eating takeout is to binge or over-indulge. Main course servings are generally very large, so you definitely don’t need starters on top of that. You can also go one step further and share, say, two main courses between three people so that you stop eating when satisfied, not when you’re about to burst!

4. And our final, very obvious tip, is to make your own homemade Chinese meals rather than going for the takeout option! That may seem daunting, but that’s why we’ve added some fantastic, easy and creative healthy Chinese recipes below to get you started!

Healthy Chinese Food Recipes

Salmon Rice Bowl – This colorful bowl of goodness is fresh, nutritious and tasty. Not only does it look beautiful when served up, but it is full of flavor and healthy ingredients. To make this recipe that extra bit special, use fresh, locally-sourced salmon, if possible. And if you can’t, you could always substitute the salmon for a local fish that’s easy to find where you live. The thing we love about this recipe is how quick and easy it is – all you need is one pan and a bowl!

Asian Pear Salad With Orange Ginger Dressing – As the name suggests, this salad is light, fresh and perfect for summer! If you’re a fan of sweet, crispy Asian pears, then this is definitely the recipe for you. This blogger has chosen the perfect mix of vegetables to accompany the pears, with zesty orange and ginger, crunchy cabbage and the strong, earthy flavor of shallots, to compliment the sweet fruit. This salad is so handy because it’s quick and easy, with no cooking needed. It’s also great to see the author offering an easy homemade dressing recipe, because we all know premade sauces and dressings are where the extra calories come from! This dish is a great light lunch option or side dish that would go well with chicken or fish.

Chinese Chicken Kale Salad With Peanut Dressing – You will never call salad boring again with this second fantastic salad option! This one is a better choice if you’d rather a savory and filling salad for lunch or dinner. It is absolutely bursting with colors and flavors, and the author suggests making sure you chop everything well so that you get a few different tastes in each bite.

The Ultimate Vegan Chinese Noodle Soup – You’re probably used to the traditional chicken noodle soup, but this satisfying vegan alternative offers all the same authentic Chinese flavors without the meat! It has everything, including flavor, tang, texture, and even a little spicy kick from the chili oil.

Spicy Vegan Chinese Eggplant – This recipe is full of different tastes and is a great comfort food. Obviously a far healthier option than spare ribs or sticky Chinese pork, this vegan alternative has all the intense flavors without the additives and calories, and also has a nice spicy kick to it. It also includes a pretty handy tip for handling spicy ingredients, especially if you accidentally get any in your eye!

Mongolian Beef With Brown Basmati Fried Rice – This quick, simple meal takes about as long to make as a Chinese takeout order will take to appear at your door. As the author admits, this recipe was born out of laziness, which is great news for us, because it means it is quick and simple! It helped her ditch the takeout option and satisfy her craving for Mongolian beef with a healthier homemade version. There are lots of Mongolian beef recipes floating around the internet but this one seems to be one of the better, more authentic versions, so enjoy!

Stir Fried Chicken With Pineapple And Pepper – This interesting blend of flavors is a creative take on the traditional sweet and sour Chinese takeout option, and far healthier! It is a nice quick meal that can be whipped up in about half-an-hour, making it a great weekday option. The author even offers some useful tips about the equipment and techniques needed to make the ultimate stir fry, which you can then use with any stir fry recipes in the future!

Lettuce Wraps With Five Spice Flank Steak And Peanut Sauce – These juicy, flavorful flanks take just 30 minutes to prepare, and the lettuce is a brilliant substitute for traditional Chinese pancakes. We had to include a recipe that featured mouthwatering Chinese Five Spice, and this is the perfect one. If you are unfamiliar with Chinese Five Spice, it includes cinnamon, cloves, fennel, star anise and pepper, all ground together. There’s also another fantastic peanut sauce recipe included in this blog that you can re-use in other meals.

Easy Veggie Lo Mein – This food blogger used to work in a Chinese takeout restaurant and saw firsthand exactly what goes into those delicious, and sometimes addictive, meals. That’s why she has shared this easy and scrumptious low-sodium version of Lo Mein, without the excess fat and salt you would traditionally get. It’s a great recipe because you are free to use whatever fresh vegetables you happen to have in the house or whatever is in season.

Hot And Sour Soup – It takes just 15 minutes to whip up this flu-fighting tasty, tangy soup. It is low in both fat and calories, and is cheap and very simple to make. There are just eight ingredients that basically need to be chucked into a pot together – chicken stock, vinegar, soy sauce, sesame oil, mushrooms, tofu, an egg and scallions (spring onions). And, despite being low-fat, it is warming and satisfying!

Pu-Erh Chocolate Brownies – We can’t finish without giving you a delicious, indulgent dessert recipe. This isn’t technically a traditional Chinese dish, but it offers a fantastic and creative use of some healthy Chinese ingredients, with an irresistible mix of chocolate and tea! Matcha, Earl Grey and Chai are often used in baking, but this blogger wanted to try Pu-Erh, and found that it was the perfect tea to use with chocolate. This recipe is moist, dense and tastes absolutely indulgent, but it is full of nutritious ingredients, including cocoa, tea and even spinach.

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6 Savory and Comforting Vegan Stuffings

There’s something about stuffing that evokes comfort and nostalgia. While stuffing can be a nice change-of-pace from other starch-based side dishes for everyday meals, most of us don’t think of making it other than for holiday meals. Maybe that’s why it retains an air of special occasion, though it’s a humble sort of dish.

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19 Clever Ways to Eat Healthy on a Tight Budget

Healthy food can be expensive. Therefore, it can be difficult to eat well when you’re on a tight budget. However, there are many ways to save money and still eat whole, single-ingredient foods. Here are 19 tips that can help you save money while eating healthy. 1. Plan Your Meals When it comes to saving […] The post 19 Clever Ways to Eat Healthy on a Tight Budget appeared first on http://ift.tt/1aS7CX7

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Artichoke Muffaleta Po’ Boys

The best of two popular New Orleans culinary icons join forces to create the ultimate sandwich in these po’boys made with artichokes and a piquant olive relish. Recipe from

How Many Calories Are in a Pound of Body Fat?

Calories are the energy in food. They fuel everything you do, from sleeping to running a marathon. Calories can come from carbs, fat and protein. Your body can use them to fuel work right away, or store them for later use. Some calories can be stored as glycogen (carbs), but the majority is stored as […] The post How Many Calories Are in a Pound of Body Fat? appeared first on http://ift.tt/1aS7CX7

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Weekly Plant-Based Dinner Plan, October 26 – 30, 2015

As we head into the last week of October, here’s a group of weekday meals that are warming, but not yet wintery — just what you’re craving!

6 Herbs Proven To Enhance Natural Fertility

Struggling to get pregnant? You’re not alone –it is estimated that one in seven couples have problems conceiving worldwide.  While many choose to go for invasive fertility treatments, you might want to know that this is not your only choice. If your diet and lifestyle are healthy, the following herbs can help boost your chances of conceiving in a natural way. Make sure to check with your healthcare provider before using any of these herbs especially if you are using a blood thinner or have a chronic medical condition, allergies, liver or kidney diseases.

1. Chaste Tree Berry (Vitex agnus-castus)

Also known as vitex, the chaste tree berry has been used for centuries in Europe to support gynecological imbalances. Studies suggest that it acts on the pituitary gland in the brain to optimize the balance of fertility hormones and facilitate ovulation. The berry may also help prevent mild endometriosis from progressing. Vitex also helps regulate the menstrual cycle and can therefore be helpful for those with irregular cycles or those coming off birth control pills.

German studies demonstrate that vitex can be taken safely until the end of the third month of pregnancy – taking it throughout pregnancy could stimulate lactation too early.

While the chaste tree berry may start working within 10 days, you will need at least 6 months to reap its full benefits. Try to take it daily for a month without skipping any days.

Women suffering from infertility and amenorrhea (lack of menstruation) can take vitex for 12 to 18 months, unless pregnancy occurs during treatment.

How to take:
For consistent results, go for capsules or tinctures – since vitex is quite bitter, I do not recommend making vitex tea unless you blend it with other herbs. Take once in the morning on an empty stomach at least half an hour before breakfast.

Dosage:
Tincture: 60 to 90 drops per day or as recommended on the bottle.
Capsules: 30 – 40mg per day.

Note: Vitex should not be used concurrently with hormone therapy.

2. Maca (Lepidium meyenii)

Did you know that for over 2,000 years, native Peruvians have utilized the maca root to boost fertility, increase energy levels and promote vitality and sexual virility? This herb also has a legendary ability to boost sex drive. Research since the 1960s has shown that it contains 31 different minerals and 60 phytonutrients including glucosinolates. These nutrients can improve both male and female fertility by supporting hormonal balance, thyroid and sexual function as well as stamina.

Choosing the right maca
The most common maca available on the market is cream (or pale yellow) maca but you can also find red and black maca. To improve your fertility and libido, choose either red maca if you’re a woman or black maca if you’re a man. If you lack stamina and endurance, go for black maca. You can also opt for cream/yellow maca.

Beyond root color, the powder is either raw or gelatinized – gelatinization involves heating the maca to remove all its starch and make it more concentrated. However, the heating process also destroys some of the enzymes and alters some of the important nutrients including glucosinolates – I would usually recommend raw maca unless you have a sensitive stomach: gelatinized maca is more easily digested than the raw powder.

How to take:
Maca powder can be added to smoothies, soups, drinks, energy bars and in other recipes. The powder is also available in capsule form for those who mind the taste of maca – however, bear in mind that capsules are more expensive than the powder.

Dosage:
About 500 to 3,000mg per day – this can be taken in one dose or throughout the day but needs to be taken regularly for optimal results. Make sure that the product you use contains nothing but maca root (no leaves or stems).

3. Red Clover (Trifolium pratense)

Red Clover is considered a star in fertility communities due to its purifying properties and impressive nutrient profile. You may be wondering how a purifying herb can boost conception. Well, environmental pollutants have been shown to adversely affect reproductive health by causing menstrual irregularities, infertility or spontaneous abortions. As such, red clover can aid in the detoxification of environmental toxins prior to conception. The herb also improves circulatory function throughout the body including the genitals and can increase cervical mucus thus aiding vaginal dryness which can hinder a woman’s efforts at trying to conceive.

How to take:
Make an overnight infusion – you may use only red clover or a mixture of red clover and stinging nettle. You can also make a fertility tonic by infusing 3 parts of dried red clover with 1 part of dried red raspberry leaves and 1/2 part of dried peppermint.

Dosage:
Drink two to four cups throughout the day. I usually recommend my patients to consume red clover infusions for three to six months in preparation for pregnancy.

4. Red Raspberry Leaves (Rubus idaeus)

Did you know that in the herbal world, raspberry leaves are considered a treasured remedy for women trying to conceive? Naturally rich in calcium, magnesium, potassium, iron and B-vitamins, red raspberry leaves act as a calming uterine tonic while strengthening the uterus and pelvic muscles – this can reduce the risks of miscarriage due to uterine weakness. The leaves also help the uterus recover faster after uterine trauma such as uterine hemorrhage or surgery to remove cysts or fibroids. Research suggests that the herb can reduce complications and the use of interventions during birth.

If you have a history of miscarriage or an “irritable” or “weak” uterus, use red raspberry leaves 3 to 6 months before trying to conceive as a preparation for pregnancy. Once you get pregnant, stop taking the herb during the first trimester – you can start taking it again during the second trimester, once pregnancy is established.

How to take:
If you’re looking to make only 1 cup of tea, pour 8oz of boiling water over 1 teaspoon to 1 tablespoon of the herb (or 1/2 ounce red raspberry and 1/2 ounce red clover). Let it steep for at least 5 minutes for a mild infusion or 4 hours for a powerful one. You can also make a gallon of raspberry leaf tea – simply add 3/4 to 1 cup of the leaves to one gallon of boiling water in a glass gallon. For a strong tea, cover and let steep overnight before straining.

Dosage:
Drink three or more cups throughout the day.

5. Shatavari (Asparagus racemosus)

Traditionally used in Ayurvedic medicine, this plant has been used for numerous centuries as a hormonal regulator and a female reproductive tonic. Shatavari has also been shown to improve fertility in both men and women by:

• Protecting the body against stressors which could hinder conception. If you suffer from stress related fertility issues, shatavari can be very effective.
• Supporting immune function in individuals with autoimmune conditions. You may want to try shatavari if you have fertility issues caused by endometriosis, uterine fibroids, blocked fallopian tubes, ovarian cysts and damage induced by a cesarean section.
• Supporting mucous membranes.
• Regulating the menstrual cycle – shatavari is naturally rich in steroidal-saponins which can modulate estrogen levels.

How to take:
Simply mix about 1/2 to 1 teaspoon of shatavari powder in a glass of warm water before your meals. You can also make ‘herbalized’ ghee by mixing melted ghee with some shatavari.

Dosage:
1,000 to 2,000mg per day in the form of capsules.
4.5 to 8.5ml of dried plant extract.

Notes:
1. Be wary of the potential risk for heavy metal contamination if you purchase herbs from India and China.
2. If you’re allergic to asparagus, you may want to avoid taking shatavari.
3. Since shatavari can have a mild diuretic effect, use it with caution if you’re already taking diuretic drugs.
4. If you suffer from estrogen sensitivities or have an estrogen sensitive tumor, please use shatavari with caution.

6. Stinging nettle (Urtica dioica)

The stinging nettle is a great all around pregnancy tonic which supports healthy iron levels while toning and nourishing the uterus. It also strengthens the kidneys, enhances liver function and the adrenal glands, thus helping to optimize hormone balance. Naturally rich in chlorophyll, the stinging nettle acts as a detoxifier and can thus help the body eliminate toxins that could hinder conception.

How to take:
To brew nettle tea, add about 1/2 cup of fresh leaves to 2 cups of boiling water. Let steep for at least 15 minutes before straining. You can also make an overnight infusion. If you’re using dried stinging nettle, use 1 tablespoon of dried nettles per cup of boiling water.

Dosage:
Drink one or two cups throughout the day, several months before trying to conceive, in order to prepare your body for pregnancy and during pregnancy to sustain embryo implantation.

You might also want to give probiotics a try but make sure to choose a quality product.

Have you struggled with fertility issues? Share how you overcame infertility or what you still struggle with on our Facebook page or in the comment section below.

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Food of the Week: Green Beans

Green beans and other beans, such are kidney beans, navy beans and black beans are all known scientifically as Phaseolus vulgaris . They are all referred to as "common beans," probably owing to the fact that they all derived from a common bean ...

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Best sources of vitamin-K.jpg

Best sources of vitamin-K. ...

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From the kitchen: Tips for Preparing Green Beans

Just prior to using the green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife. ...

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Many of your recipes call for vegetable broth or chicken broth (made from the flesh of the chicken). But I have been hearing a lot lately about broth made from bone - and especially fish bone. How do bone broths compare with other types of broth?

Broths made with many parts of plants and animals are a long-standing feature of cuisines throughout the world. Yet, surprisingly little research has been done on their method of preparation or health benefits. Stocks and BrothsYou're going to find ...

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The Latest News About Green Beans

It's impossible to describe the potential health benefits of green beans and not mention bone health. Although we have yet to see research documentation in this area, we expect to see studies that document green bean support of bone health for five ...

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How do sardines provide an inexpensive way to help build bone health?

People often don't think of sardines when considering increasing their fish intake as a health-promoting measure to improve bone health. But sardines are a relatively inexpensive and easily accessible source of nutrients, which are often difficult ...

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Can a deficiency in zinc affect sensory organs?

Acute depletion of zinc can causes loss of the sense of taste and appetite. The level of zinc deficiency necessary to cause these changes appears to be more severe than the immune system changes reported in the article on [zinc:nutrient,115], and is ...

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Does cauliflower have anti-inflammatory benefits?

As an excellent source of vitamin K, cauliflower provides us with one of the hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response. In addition, one of the glucosinolates found in cauliflower - ...

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What is the difference between a focus on organic regulations versus a focus on sustainability?

Organic is primarily a labeling term that is used on a wide variety of foods that have been produced through methods and practices approved by the U.S. Department of Agriculture (USDA) and its National Organics Program (NOP). Organic is also one of ...

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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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What Are Omega-3 Fatty Acids? Explained in Human Terms

Omega-3 fatty acids are very important fats that we must get from the diet. However, most people don’t really know what they are. This article explains what omega-3 fatty acids are, how they work and why you should care. What is Omega-3? Omega-3 is short for omega-3 fatty acid. This is a family of essential […] The post What Are Omega-3 Fatty Acids? Explained in Human Terms appeared first on http://ift.tt/1aS7CX7

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10 Terrific Cool-Weather Recipes for Wild Rice

Wild rice graces fall and winter dishes with an earthy, nutty quality that’s unique and unlike any other grain, though it’s technically not rice or even a grain at all (it’s the seed of an aquatic grass). It’s never polished or refined, making it rich in nutrients and antioxidants. See more of our

The 56 Most Common Names for Sugar (Some are Tricky)

Added sugar may be the single unhealthiest ingredient in the modern diet. On average, Americans eat about 15 teaspoons of added sugar each day, although sources vary on the exact figure (1). Most of this is hidden within processed foods, so people don’t even realize they’re eating it. All this sugar may be a key […] The post The 56 Most Common Names for Sugar (Some are Tricky) appeared first on http://ift.tt/1aS7CX7

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Classic Bread Stuffing

For your Thanksgiving or Christmas celebrations, please the vegans and everyone else with this basic yet completely delectable bread stuffing. Use a sturdy, chewy bread such as sourdough, rather than something soft, even if it’s whole grain. Photos by Evan Atlas.

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Apple-Cranberry Pie

“Easy as pie” surely does fit this 6-ingredient vegan pie — a luscious combination of apples and cranberries, perfect for fall. If you love the tart burst of healthy fresh cranberries, you’re sure to love this pie. Photos by Evan Atlas.

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6 Simple Ways to Reduce Water Retention

Water retention occurs when excess fluids build up inside the body. It is also known as fluid retention or edema. Water retention occurs in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles and legs. There are several reasons why it happens, many of which are not […] The post 6 Simple Ways to Reduce Water Retention appeared first on http://ift.tt/1aS7CX7

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5 Pasta Myths Debunked

At VegKitchen, we sure do love our pasta and noodles! After a brief demotion in the food world due to concerns about wheat in general and gluten specifically, pastas and noodles have made a roaring comeback. That said, if you do avoid gluten by necessity or choice, GF pastas have become much better over the past few years.

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13 Foods to Eat When You’re Pregnant

Maintaining a healthy diet during pregnancy is very important. During this time, your body needs additional nutrients, vitamins and minerals (1, 2). In fact, you need 350–500 extra calories each day during the 2nd and 3rd trimesters (3). A diet that lacks key nutrients may negatively affect the baby’s development (4, 5, 6, 7, 8). […] The post 13 Foods to Eat When You’re Pregnant appeared first on http://ift.tt/1aS7CX7

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The Scary Truth About Your Favorite Sugar Substitutes – Get The Facts!

After decades of being told to avoid fats and go for sugar-filled alternatives that were “fat free”, the world of nutrition and medicine has finally realized and agreed that, well, we couldn’t have been more wrong. But, with that newfound acceptance that sugar is bad and fat is good, (although it is, of course, a lot more complicated than that!), people have become confused, or misinterpreted healthy alternatives, as a result. The truth is, yes, there are substitutes and alternatives that are far better options than refined sugar, but, they are not harmless, free-for-all options, and there are some important points to keep in mind when choosing your food and ingredients.

What’s wrong with sugar?

The problem with sugar doesn’t lie with the teaspoon you add to your coffee or homemade snacks alone – the real problem is the amount of sugar you are consuming in total, often without realizing it. Unthinkable amounts of sugar are added to everything, from pre-made meals, sauces and marinades to breakfast cereals, supermarket breads, packaged cakes and sweets, as well as, of course, take-out, and even restaurant food. As a result of all the unknown sugar we take in on a daily basis, our modern day western diets are far too high in sugar, which has led to a huge increase in diseases and conditions like obesity, type 2 diabetes and heart disease. And with the increased amount of sugar we unintentionally consume, it is important to therefore be aware of the sugar we use at home, along with, of course, limiting the amount of take-out, ready meals and packaged cookies we eat!

What about my favorite sugar substitutes?

Once all this new knowledge came out about the harm sugar can do in large amounts, from contributing to obesity, diabetes and liver disease to causing insulin resistance, tooth decay and decreasing metabolism, people did start opting for substitutes and natural sweeteners as an alternative. While that can be a great idea, there is still a lot of misinformation floating about in relation to how much sugar you still might be consuming, depending on your choices of sweeteners. Some people took these substitutes as a free-for-all, but they definitely are not! It’s important to understand what your favorite sugar substitutes are actually made up of, and what role they play when they make their way into your system.

Here is a compilation of some of the most popular natural substitutes for refined sugar, and information about their nutritional value, to help you better understand what it is you’re actually putting into your coffee, cereal and home baked goods, and whether you are choosing the best option for your health…

Agave Nectar (per 100g)

Calories – 286
Total fat – 0g
Cholesterol – 0mg
Sodium – 0mg
Total carbohydrates – 76g (25%)
Dietary Fiber – 5g
Sugars – 71g
Protein – 0g
Vitamin A – 0%
Vitamin C – 0%
Calcium – 0%
Iron – 0%

Agave is a plant traditionally used to make tequila. It is extremely sweet and became a very popular sugar alternative in recent years around the western world. To make the commercial nectar that you find in supermarkets, several types of the plant are blended together to create a sweet liquid. It has more calories than sugar, but is sweeter, meaning you don’t need as much of it to achieve the desired sweetness. Agave is marketed as a “healthy” alternative to sugar because it is low in glucose, meaning it doesn’t spike blood sugar levels as much as other sweeteners. That means it has a low glycemic index and is said to be diabetic-friendly.

However, agave is very high in fructose, which, in our modern western diets, that are generally high-carb and high-calorie, can be a serious problem. Glucose can be metabolized by every cell in the human body, and every living thing on the planet has glucose in it. Fructose, on the other hand, can only be metabolized in significant amounts by the liver, meaning when it gets overloaded, it turns the fructose into fat. That is then transported as VLDL (very low density lipoprotein), which is made up of cholesterol, triglycerides and protein.

The verdict… agave nectar is not the best substitute for refined sugar because of its high fructose content. It can be used in small amounts, but think of it in the same way as you do sugar, and minimize your intake!

Honey (per 100g)

Calories – 304
Total fat – 0g
Cholesterol – 0mg
Sodium – 4mg
Total carbohydrates – 82g (27%)
Dietary Fiber – 0g
Sugars – 82g
Protein – 0g
Vitamin A – 0%
Vitamin C – 0%
Calcium – 1%
Iron – 2%

Honey has always seemed quite irresistible, ever since Winnie the Pooh started appearing with buckets and beehives of it on our television screens as children. It has been a staple throughout human evolution and used to treat a number of conditions since ancient times. The beautiful golden substance created by honey bees has been used by grandmothers and mothers to soothe sore throats and help medicine go down for generations, and in the late 19^th century, scientists confirmed that honey did, in fact, have natural antibacterial qualities. It is one of the first sugar substitutes that people started using, before all the new science on the effects of refined sugar was even released. People added it to porridge, yoghurt, banana smoothies and stir fries instead of sugar, and even in some old bread and cake recipes.

There was also a very promising theory floating about for a while that people with pollen allergies could relieve their symptoms by eating local honey. However, although it was a nice thought and seemed to make sense, it was proven wrong, because springtime allergies are caused by pollen from non-flowering trees, weeds and grass that gets blown around by the wind, whereas bees collect pollen from flowers.

Honey is high in sugar content – half of which is fructose – but it also contains trace amounts of vitamins and minerals and an abundance of antioxidants. It is produced by bees during a series of digestion and regurgitation of the nectar collected from local flower pollen. As a result, the nutritional qualities of honey depend on the source of its nectar. For example, Manuka honey has become extremely popular for its dihydroxyacetone content, which is found in high concentrations of Manuka flower nectar (found in New Zealand), which turns into methylglyoxal (MG). This antibacterial, antibiotic component is found in most types of honey, but never in such large quantities as Manuka honey, which is why it has become a popular medicinal substance.

The verdict… like agave nectar, honey is high in sugar and should not be consumed in large amounts. It has more health benefits than refined sugar, so it is a better option, but its high sugar content makes it a sweetener that should be used sparingly.

Maple Syrup (per 100g)

Calories – 261
Total fat – 0g
Cholesterol – 0mg
Sodium – 9mg
Total carbohydrates – 67g (22%)
Dietary fiber – 0g
Sugars – 60g
Protein – 0g
Vitamin A – 0%
Vitamin C – 0%
Calcium 7%
Iron 7%

Maple syrup has less sugar than honey and agave nectar, and some studies suggest that it can boost the immune system, improve skin and calm sore stomachs. However, it is still high in sugar, so it’s always important to remember that, like agave and honey, it can still spike blood sugar and add to your total sugar intake, which, in modern western diets, is already too much!

Maple syrup is made from the sap of maple trees and most of the world’s supply comes from Canada. There are different grades of maple syrup, which are distinguished by their color. Grade A maple syrup includes the colors light amber, medium amber and dark amber, and Grade B is the darkest form of maple syrup. The darker varieties are made by sap that is harvested later in the season and have a stronger flavor. Dark maple syrup is popular for baking, while lighter varieties are popular options for pancake toppings. Replacing refined sugar with maple syrup will cut the sugar content by one-third.

The verdict… maple syrup has less sugar and more vitamins and minerals than honey and agave nectar, making it a better choice for sweetening foods and beverages like smoothies and baked goods.

Dates (per 100g)

Calories – 277
Total fat – 0g
Cholesterol – 0mg
Sodium – 1mg
Total carbohydrates – 75g (25%)
Dietary fiber – 7g
Sugars – 66g
Protein – 2g
Vitamin A – 3%
Vitamin C – 0%
Calcium – 6%
Iron – 5%

Popular with healthy and natural food bloggers around the world, dates – especially medjool dates – can be used as biscuit bases when ground with nuts, or in protein balls and brownies as a great all-round alternative to flour, butter and sugar. They work well because they are sticky enough to form doughs and they have a fantastic caramel taste, which makes desserts absolutely delicious! Dates are extremely natural and have been around for centuries. While they are high in fiber, dates are also high in sugar, so, again, it’s important to eat them in moderation. However, the fiber helps slow down the fructose absorption, which is definitely a plus, but there is a large concentration of fructose per gram, so it really is important to watch the ratio of dates you are eating. For that reason, putting them in dessert recipes, rather than eating them as they are, is a great option, because you can cut down on the sweet factor per serving, which, ultimately, cuts down on your sugar intake.

The verdict… dates are high in fiber and are healthy, but they are also high in sugar, meaning, like agave nectar, honey and maple syrup, should be eaten in moderation.

Prunes (per 100g)

Calories – 240g
Total fat – 0g
Cholesterol – 0mg
Sodium – 2mg
Total carbohydrates – 64g (21%)
Dietary fiber – 7g
Sugars – 38g
Protein – 2g
Vitamin A – 16%
Vitamin C – 1%
Calcium – 4%
Iron – 5%

This is a matter of personal taste – some people prefer the taste of prunes to dates, but most often, it is the other way around. That is unfortunate, because prunes (dried plums) are far healthier – in fact, they have little more than half the amount of sugar that dates have. They are also a great source of vitamins, minerals and fiber, and they are extremely beneficial for digestion (especially constipation). If you want to eat prunes or dates as they are for a snack, definitely opt for prunes. The problem, however, with swapping dates for prunes in natural desserts and sweets is that prunes don’t have the same sticky factor that dates have, which helps things like protein balls and brownies hold their form, rather than crumble. The best option here if you do want to cut down on your fructose intake when baking, is to substitute half your dates with prunes, which means you will still get the stickiness from the dates without the same amount of sugar!

The verdict… where possible, always choose prunes over dates. They do still have sugar, so you can’t think of them as not contributing to your daily intake of sugar, but it is far less than the other sweet options we’ve looked at so far.

Stevia (per 100g)

Calories – 0
Total fat – 0g
Total cholesterol – 0mg
Sodium – 0mg
Total carbohydrates – 0g
Dietary fiber – 0g
Sugars – 0g
Protein – 0g
Vitamin A – 0%
Vitamin C – 0%
Calcium – 0%
Iron – 0%

This is probably the best option for substituting refined sugar for a natural sweetener in tea, coffee, cereal and cake recipes – especially if you want it to actually be sugar-free. The most important thing to note here though is that stevia can usually be found on supermarket shelves, but if you look at the ingredients, you’ll often find that half of it is actually sugar or some other artificial sweetener. You can find stevia in powder and liquid form, but make sure when buying it that it is 100% stevia leaf. You can usually find it in health food stores or online.

Stevia is a Central and South American native green leafy plant and has long been used as a natural medicine. It is up to 40 times sweeter than sugar, meaning you need far less of it, and, on top of that, it has no calories at all and won’t spike your blood sugar. Using stevia as a supplement for sugar can therefore reduce blood pressure and lower the risk of heart disease, stroke, kidney failure and type 2 diabetes.

The verdict… stevia is the best natural sugar substitute option that we’ve looked at so far. Unlike prunes, dates, maple syrup, honey and agave nectar, stevia doesn’t have any sugar, calories or carbohydrates.

Cinnamon (per 100g)

Calories – 247
Total fat – 1g
Total cholesterol – 0mg
Sodium – 10mg
Total carbohydrates – 81g (27%)
Dietary fiber – 53g
Sugars – 2g
Protein – 4g
Vitamin A – 6%
Vitamin C – 6%
Calcium – 100%
Iron – 46%

Ok, so cinnamon is not actually very sweet, but it is absolutely delicious, and gives food or coffee a nice warming, spicy twist. It has a number of fantastic health benefits. The thing about trying to cut back on sugar is not to supplement it 100%. It is actually more important to try and get used to having your food a bit less sweet, and substituting at least some of your sugar with cinnamon is a great way to do that. If you take sugar in your coffee, try putting half your usual amount in and replacing the other half with cinnamon. The same rule applies for baking – by adding cinnamon to your sweet recipes, you can reduce the amount of sugar or sweetener you need. Not only will cinnamon reduce the amount of sugar you take in, but it can improve metabolism, reduce bad cholesterol, improve blood sugar and help balance hormones as well. It also has anti-inflammatory and antibacterial properties.

The verdict… cinnamon has a number of health benefits and is a great flavor that can help you wean yourself off sugar and sweeteners.

Some Tips To Live By

1. Start by reducing the amount of ready-made sauces, marinades and meals you eat, and definitely minimize (or eliminate) the takeout. You would be shocked to see how much sugar goes into premade food, so even simply preparing food from scratch at home will significantly reduce your sugar intake.

2. If you do take sugar in your tea or coffee, then something like stevia is a great alternative to cut down on your sugar intake. However, the best thing you can do is stop adding sweetener to these beverages entirely! You might think that is something you can’t do because you’re so used to the sweet taste, but it is actually quite easy to get used to. It could simply be that it is a habit you have, but once people get used to the taste after a few weeks, it is often the case that they wonder how they ever enjoyed sweetener in their coffee or tea before! Another option to help train yourself out of the habit is by adding cinnamon to your coffee – it adds a hint of sweetness and a lot of flavor.

3. One of the easiest and most effective ways to cut down on your sugar or sweetener intake without even realizing it is to simply halve the amount that your recipes call for when baking at home. Don’t worry – they will still be sweet! They just won’t be sickly sweet, and you might find that you actually prefer them that way. If not, you’ll soon get used to it! This is an old and extremely effective tip that is so easy to put in place and really makes a difference if you do a lot of home baking.

4. Cut down on starchy low-fiber carbs when cooking at home. Carbohydrates are broken down into sugar during the digestion process, meaning, if you’re making something like sweet pancakes using white flour, and then serving with maple syrup or chocolate, you are getting a gargantuan amount of sugar, between the carbs of the white flour and the… well… sugar. Try some alternative recipes or substitute starchy carbs for complex carbs that have more fiber in them, like whole wheat flour. That will slow down the release of sugar molecules as your body digests the food, which means your blood sugar will be maintained at a more moderate level, and slower release of sugars helps prevent the storage of fat.

Take Home Message

No matter which sweeteners you choose to favor, the bottom line is that western diets include far too much sugar, calories and low-fiber carbohydrates. Sugar, in particular, needs to be cut down on, whether you are getting it from refined sugar, maple syrup or honey. Stevia and cinnamon are the best alternatives to refined sugar, so, even if you halve the amount of sugar, maple syrup or honey you put in your coffee or recipes, and then further halve it and substitute with stevia or cinnamon, it will make an astronomical difference to your overall health.

from Bembu http://ift.tt/1M59pef

11 Interesting Benefits of Garlic for Radiant Health

Garlic has also been referred to as the food that one avoids before meeting someone! You can make anyone run miles away from you if you have garlic breath. It is unpleasant yes, but the substance which gives this peculiar odour to garlic, also is responsible for various benefits of garlic. It has been used as an herb for many generations, as well as for its medicinal value.

About Garlic

Garlic plant belongs to the same family as Onions and Leek. It has been in use for over 7000 years and is a native plant of Central Asia. It has been in use for culinary and medicinal purposes. It has a strong and pungent flavour. A single bulb of the Garlic plant is made up of several segments known as cloves. One bulb can contain anywhere between 10-20 cloves, except for Pearl Garlic, which has single clove. Garlic leaves and flowers are also used in culinary preparations and they impart a mild flavour than the cloves.

Why Garlic is considered medicinal?

The medicinal properties of Garlic can be attributed to an active compound called as “Allicin” which is a sulphur compound. It is produced when Garlic is crushed, cut or chewed and is present in the form of an oily liquid with a pungent smell. Garlic also contains various flavonoids which are responsible for some of the benefits of garlic. It is considered to be a medicinal herb because it has anti-bacterial, anti-fungal, anti-viral properties, along with having anti-oxidant properties.

Benefits of Garlic:

1. Reduces Cholesterol & Improves Heart Health:

High cholesterol levels increase the risk of developing heart disease. Having a garlic odour is a small price to pay if it is going to help you in getting your cholesterol levels down, although you can always take supplements. It has long been known as an herb which is good for heart health.

Various studies have been carried out on the effectiveness of garlic in this context, and there is ongoing research as well. It has been found that the total cholesterol as well as LDL or bad cholesterol levels reduce by almost 10-15% by garlic supplementation. There hasn’t been a significant impact on the HDL cholesterol levels, they do not increase or decrease. The cholesterol lowering benefit is attributed to the organosulfur compounds present in Garlic, one of which is Allicin.

Eat Garlic because: It reduces cholesterol levels, thereby improving your heart health.

2. Reduces Blood Pressure

Increased blood pressure or Hypertension is referred to as a Silent Killer, because it does not have major symptoms initially, but can result in various life threatening situations. According to WHO, 7.5 million deaths have been caused due to increased blood pressure!

If you ensure you have garlic added to your diet on a daily basis, you can significantly decrease your blood pressure and with that all the corresponding conditions like heart attack and stroke.

In a study of 50 patients on treatment for uncontrolled hypertension, aged garlic extract reduced the systolic blood pressure as effectively as the medication.
For hypertension also, the compound which is beneficial is Allicin. However, the amount of Allicin required to have this effect, is equivalent to 4 cloves of garlic.

Eat Garlic because: Reduces Hypertension, thereby reducing risk of heart attack and stroke.

3. Reduces Risk of Alzheimer’s and Dementia

Conditions of the mind are very difficult to deal with, especially since there are no obvious physical symptoms. Alzheimer’s and Dementia is hard for the person suffering from it as well as the family and care givers.

Ageing is fastened due to oxidative stress, which increases when there are high number of free radicals in the body. Garlic is known to have antioxidants, which protect the body from the damage caused by these free radicals. It is also seen that the intake of garlic causes the anti-oxidative enzymes to increase. This is quite important and beneficial in preventing brain diseases.

This works well in the elderly population because of its combined effect of anti-oxidant activity, reducing cholesterol levels and blood pressure.

Eat Garlic because: Slows down ageing process, increases longevity and prevents conditions like Alzheimer’s and Dementia.

4. Bone Health in Women

Menopausal women have long been known to suffer from osteoporosis, osteoarthritis or other bone disorders and it is mainly attributed to the low estrogen levels in the body. Garlic can help women in dealing with bone health, by elevating the estrogen.

Animal studies performed on female rodents have shown that the garlic increased the estrogen levels and thus there was a decrease in bone loss. Besides this, the other mode of action could also be by the increase in transfer of calcium in the intestine.

In a human study, menopausal women showed benefit by having garlic, where the marker for estrogen deficiency also reduced significantly.

Eat Garlic because: Improves Estrogen levels and thus improves various associated health conditions, mainly bone health.

5. Detoxification

We add a lot of toxins into our body on a daily basis, which get accumulated and can cause problems. One such example is of heavy metals, like lead, which can cause toxicity in the body.

In a study, garlic supplementation was compared with another medicine, on 117 workers of a car battery factory, who had been exposed to lead. It was found that garlic was much more effective and safe, without much side effects as well. For mild and moderate lead poisoning, garlic supplementation can be recommended.

Garlic is effective because the heavy metal from the body, bind with the sulphur compounds present in garlic and are eliminated from the system.

Eat Garlic because: It helps in detoxification of heavy metals from the body.

6. Hair fall and other related conditions

Garlic can be used as an effective agent against hair fall and dandruff, lets read on to know how. Allicin again comes to the rescue and can be helpful for hair loss problems. You can rub garlic directly on the scalp or you can use oil which has been infused with garlic.

Dandruff: The flaky dry skin is a common but embarrassing condition. It sometimes leads to itching as well, and worsens in certain weathers. Garlic is an excellent herbal remedy for dandruff due to its anti-fungal properties. Crushed garlic has high concentration of Allicin, which helps in dealing with dandruff. You can use garlic both orally and topically as treatment against dandruff. Keeping the crushed garlic for 10-15 minutes, before eating or applying, helps in increasing its allicin content.

Eat Garlic because: Helps reduce the hair loss and get rid of the unsightly dandruff problem.

7. Skin ailments

Garlic can be used for cosmetic purposes like getting rid of acne. Those zits that appear on your cheeks out of nowhere can be taken care of by a clove of garlic. For topical application you can cut a clove of garlic and rub it against the pimple or blemish. The bacteria will be killed by the anti-oxidants present in garlic

Psoriasis: It can be very difficult to deal with. Garlic can be helpful even for this condition. All you need to do is take garlic oil and apply on the affected portion of the skin. The anti-inflammatory action of garlic will help in reducing the rash and giving a smooth skin. It also inhibits the activity of an enzyme called lipoxygenase, which is responsible for causing the inflammation in patients with psoriasis.

Cold sores: They can also be treated by applying crushed garlic or garlic oil on the sore. The healing process speeds up, as well as the anti-inflammatory action helps. Another skin condition – Athlete’s foot – can benefit by using garlic. The itchiness reduces, because of the anti-fungal properties of Garlic.

Wrinkles: Cosmetic companies charge a bomb for anti-ageing, anti-wrinkles creams. Men is forever in search of finding the elixir of life. Well garlic will help in taking care of the wrinkles and pre-mature fine lines appearing on the face. Include raw garlic in the diet for it to work. The effect is attributed to the anti-oxidant activity of allicin, and the presence of nutrients like zinc, selenium and vitamin C. Due to these same reasons, it is beneficial against UV radiation as well.

Eat Garlic because: It has a host of benefits for the skin. Topical application can help in dealing with various different types of skin ailments.

8. Common Cold

Common cold & Flu is a condition which is seen very frequently and can be caused when the immune system is down. Immune system gets a boost by consumption of garlic, by the anti-oxidants, and it would make sense to add ensure that your diet also has a healthy supply of garlic in it. You can also opt for garlic tea, to help you deal with the cold.

In a 12 week study of 146 volunteers, it was seen that the group taking garlic supplements had very few occurrences of cold as compared to the placebo group. The duration of cold also was reduced to 1.5 days for garlic group to 5 days of placebo group.

Another study of 120 subjects concluded that consumption of aged garlic helps in reduces severity of cold and flu.

Eat Garlic because: Garlic helps in fighting cold and flu because of its anti-microbial and anti-viral properties.

9. Reduces risk of Cancer

Cancer is a dreaded disease which affects different parts of the body and claims many lives. Besides the usual anti-cancer treatment and medication, various foods have been attributed with anti-cancer properties; garlic is one of them.

The allicin in garlic plays an important role in anti-cancer activities, by activating certain cell molecules. These molecules prevent the formation of cancerous cells. When garlic is consumed on a daily basis, which is considered as high intake, it helps in lowering the risk of almost all types of cancers, with the exception of breast cancer and prostate cancer. For weekly or moderate intake of garlic, risk of renal and colorectal cancer is reduced.

In a case control study with 102 gastric cancer subjects, it was found that allium vegetables like garlic, onion and leek, helped in reducing risk of gastric cancer.

Eat Garlic because: Eating it on a daily basis has the potential to reduce the risk of many types of cancers.

10. Weight loss

Most of the people these days want to lose weight which they have gained mainly due to a sedentary lifestyle. Lack of exercise along with junk food consumption is one of the key contributing factors of weight gain. Wouldn’t it be amazing if incorporating garlic in your meals or supplementing with it can help you lose weight!

In a recent study, mice were fed with a high fat diet for 8 weeks to make them obese. After this they were fed with the same diet with garlic supplementation of 2-5% for further 7 weeks. It was found that the body weight and fat deposits reduced in the mice. This is because garlic increases thermogenesis and thus helps in weight loss.

The mode of action is also said to be because the synthesis of lipids in the liver gets inhibited and there is a rise in the level of serum glucose. Both these factors lower serum glucose and increase the level of glycogen in the liver.

Eat Garlic because: This is a promising study and will definitely show positive results in humans as well for weight loss.

11. Enhances Physical Performance

Athletes use variety of substances to improve their performance on field. They try to stick to substances which are not banned, but yet are helpful in improving the results. Garlic has been known to be helpful since ancient cultures as a performance enhancer.

One of the most examined benefits of garlic in this context is that it helps in reducing fatigue. Although the mode of action is not very clear, it has been seen in various studies that administration of garlic as an anti-fatigue agent is quite beneficial. It can be physical or systemic fatigue.

It has also been found useful when administered to patients with coronary artery disease, by reducing the heart rate at peak exercise. Hence it can definitely be useful for athletes.

Eat Garlic because: It will help you get over the fatigue caused by exercise or stress.

Some other Benefits & Uses of Garlic

– Garlic can help in improving the iron metabolism in the body, by production of ferroportin, which is a protein that allows iron to become readily available.
– Garlic mixed along with petroleum jelly and bees wax can be applied on the body to ward off mosquitoes.
– You can cover a splinter with garlic slice and keep it bandaged. The splinter will come off easily.
– Garlic can cause an increase in weight of the foetus in the womb
– Garlic can be used as treatment for hyperthyroidism, as it contains high level of iodine

How can you incorporate Garlic in your diet?

Most of the benefits of Garlic are attributed to the presence of Allicin. For getting the maximum amount of Allicin and its corresponding benefit, you should slice garlic and leave it for 10 – 15 minutes.
Raw garlic will have more effect as compared to the cooked one. You can toss it in to salad for the raw version. To reduce the pungency of garlic, you can cook it or have it along with other foods, which will help to mask the flavour.

The other forms in which garlic is consumed for medicinal or health purpose are:
– Garlic Oil: Garlic is infused in some form of vegetable oil and will not have as many beneficial compounds as essential for health benefits. However, it can be used for topical application, for hair loss or dandruff.
– Garlic Macerate: This is when ground garlic is mixed with oil and available in soft capsule forms. Since it is combined with oil, the fat content is very high and is not suitable for certain health conditions
– Garlic Powder: This is made from dried sliced garlic, which has been powdered. There is a debate whether garlic powder is effective because of the high temperatures it has been subjected to
– Aged Garlic Extract: Organically grown garlic is cleaned, sliced and stored in tanks containing ethanol for around 20 months, where the garlic gets aged and compounds get extracted as well. This type contains many mild and beneficial compounds which have high bioavailability.

Word of Caution

When it comes to availing benefits of garlic, people can go overboard when taking garlic as supplement and this can have detrimental effects on the body. It is important to know how much to take. It is recommended to take one garlic clove along with meals, so that would come to around 2-3 times in a day.

Bad breath is not the only downside to eating garlic. Taking higher quantity of raw garlic can result in causing heartburn, burning sensation in the mouth, throat and also cause upset stomach. Garlic allergies can cause very adverse reactions and hence should be taken with caution.

People who have bleeding disorders, ulcers, are taking anti-coagulants, anti-platelet medicines or are going to undergo any form of surgery should avoid taking garlic supplements. This is because they can prolong bleeding time. Like any other supplements, it is important that pregnant and lactating women should consult doctor before taking it.

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Check Out These Vegan Spins on Tailgating Staples

It doesn’t get much better than gathering with good friends on a crisp, fall morning, all bundled in your favorite team’s colors, preparing to cheer on the best players in the league. That is, unless you could somehow combine your love of football with your vegan diet.

Typical tailgate parties conjure up visions of grilling meat, dairy-laden dips and egg-based sweet treats that leave very few options for the true vegan.

from Vegan & Vegetarian Recipes: VegKitchen.com http://ift.tt/1PDOG75

Weekly Plant-Based Dinner Plan, October 19 – 23, 2015

Warm up with a week’s worth of fall dinners that are filing and flavorful. Seitan gives our