10 Magnesium-Rich Foods That Are Super Healthy

Magnesium is an extremely important mineral. It’s involved in hundreds of chemical reactions in your body and helps you maintain good health. Unfortunately, many people don’t reach the recommended daily intake of 400 mg (1). However, eating foods high in magnesium can help you meet the daily requirement. Magnesium-rich foods include dark chocolate, avocados, nuts, […] The article "10 Magnesium-Rich Foods That Are Super Healthy" appeared first on http://ift.tt/1UKvwir

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Great Ways to Use Baby Spinach all Year Round

When vegetables are rated in terms of overall nutritional value, spinach is usually among the powerhouse veggies that top the list. It’s vitamin-rich and a good source of iron and fiber. Baby spinach is convenient to use since you need not stem or chop it.

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What is Diatomaceous Earth and is it Good For You?

Diatomaceous earth is a type of fossilized sand with unique properties. It has been mined for decades and has numerous industrial applications. More recently, it has appeared on the market as a dietary supplement, claimed to have several health benefits. This article takes a detailed look at diatomaceous earth and its health effects. What is […] The article "What is Diatomaceous Earth and is it Good For You?" appeared first on http://ift.tt/1UKvwir

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Vitamin D and the Vegan Diet

Excerpted with permission from

Instant Coffee: Good or Bad?

Instant coffee is very popular in many areas of the world. It may even account for more than 50% of total coffee consumption in some countries. Instant coffee is also faster, cheaper and easier to make than regular coffee. As is well-known by now, drinking regular coffee is linked to many health benefits (1, 2, […] The article "Instant Coffee: Good or Bad?" appeared first on http://ift.tt/1UKvwir

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6 Health Benefits of Carrots

Carrots are the second most popular vegetable in the U.S. after potatoes, but somehow, their benefits seem to be underappreciated, as rarely are they referred to as a “superfood.

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Beet and Brown Rice Burgers

In these tasty beet and brown rice burgers, red wine vinegar is the secret ingredient, bringing a slightly floral and acidic note to the burger. Searing this delicate burger on high heat at the beginning of the cooking process is important; the crust that forms is what helps the burger keep its shape. Recipe from

10 Easy Ways to Boost Your Metabolism (Backed by Science)

Metabolism is the term for all the chemical reactions in your body. These chemical reactions keep your body alive and functioning. However, the word metabolism is often used interchangeably with metabolic rate, or the amount of calories you burn. The higher it is, the more calories you burn and the easier it is to lose […] The article "10 Easy Ways to Boost Your Metabolism (Backed by Science)" appeared first on http://ift.tt/1UKvwir

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Weekly Plant-Based Dinner Plan, March 28 – April 1, 2016

This week’s meal suggestions showcase an array of colorful dishes that include plenty of spring vegetables. First up, this simplified version of a popular Indian dish,

VegKitchen’s Top 12 Asparagus Recipes

Asparagus is a vegetable that’s long been linked with the arrival of spring, only recently becoming available year-round. Springtime is still its true season, and it can be said that it’s sweeter, and more tender when used in season. No matter when you enjoy it, asparagus is welcome in a variety of fresh and tasty dishes.

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8 Evidence-Based Health Benefits of Papaya

The papaya is an incredibly healthy tropical fruit. It’s loaded with antioxidants that can reduce inflammation, fight disease and help keep you looking young. Here are 8 health benefits of papaya: 1. Papaya is Delicious and Loaded With Nutrients Papaya is the fruit of the Carica papaya plant. Christopher Columbus reportedly called it “fruit of […] The article "8 Evidence-Based Health Benefits of Papaya" appeared first on http://ift.tt/1UKvwir

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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

If you've read about vitamins A, B, C, D, and E, you might feel like we've missed a few vitamins as we jump over to vitamin K. But there are no vitamins F through J (at least not yet). Vitamin K is named after the German word for blood clotting ( ...

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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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Should I restrict my intake of naturally occurring sugars (like the sugar in fruits), or is it only added sugars that can cause problems?

Most public health organizations make a clear distinction between added sugars (for example, high fructose corn syrup) and naturally occurring food sugars (like the fructose found in fruit). At WHFoods, we rely on the Dietary References Intakes ...

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I am unfamiliar with leeks, can you tell me more about them?

Leeks, known scientifically as Allium porrum , are related to garlic, onions, shallots, and scallions. Leeks look like large scallions, having a very small bulb and a long white cylindrical stalk of superimposed layers that flows into green, ...

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How does magnesium help maintain strong bones?

About 50 to 60% of a person's magnesium is stored in the bone, and as such, it plays a key role in bone metabolism. Researchers have found that even a mild ongoing magnesium deficiency can lead to a significant amount of bone loss.Part of the way ...

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How do you become more excited about eating more vegetables?

It's no wonder that so many people get tired of hearing about vegetables. We're constantly being told to "eat our veggies" by nutritionists, magazine articles, and diet books. In fact, we're often given the green light to eat unlimited amounts of ...

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Are there health concerns related to the strong smell of urine that often occurs after eating asparagus?

Contrary to popular belief, persons who experience a strong odor coming from their urine after eating asparagus are not in any danger from eating this vegetable. Their urine odor following consumption of asparagus is a far more complicated issue ...

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What are the main health benefits of the B complex vitamin, biotin?

Blood sugar balanceDiets low in biotin impair the production of insulin, a key hormone in the balancing of blood sugar. More recently, researchers have shown that deficiency of biotin also affects the way insulin acts on cells, giving a second ...

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What role can grass-fed cheese play in blood sugar balance?

Blood Sugar BalanceWhile we might think about cow's milk as a sweet beverage, we don't usually think about cheese as a sweet food - and for good reason. In 4 ounces of whole cow's milk, you will typically find 5-6 grams of total sugar, mostly ...

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How Low-Carb and Ketogenic Diets Boost Brain Health

Low-carb and ketogenic diets have many health benefits. For example, it is well known that they can cause weight loss and help fight diabetes. However, they are also beneficial for certain brain disorders. This article explores how low-carb and ketogenic diets affect the brain. What Are Low-Carb and Ketogenic Diets? Although there is a lot […] The article "How Low-Carb and Ketogenic Diets Boost Brain Health" appeared first on http://ift.tt/1UKvwir

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How Creatine Boosts Exercise Performance

Creatine is an extremely popular supplement used to improve exercise performance (1). It has been studied for 200 years, and is one of the most scientifically valid supplements (2). In addition to exercise, creatine may also have health benefits (3). This article explains how creatine improves exercise performance. What Does Creatine Do? Creatine’s main role […] The article "How Creatine Boosts Exercise Performance" appeared first on http://ift.tt/1UKvwir

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Super-Easy Tofu Teriyaki

This simple recipe is all about the sauce, which absorbs into the tofu to make it remarkably flavorful. Double the recipe if you’re feeding a hungrier group, as this makes 2 to 4 moderate servings. If you’d like, serve this over steamed broccoli.

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35 Delicious Overnight Oats Recipes That Benefit Weight Loss

You know what they say … Breakfast is the most important meal of the day so you better make it a good one! Eating a nutritious breakfast will help kickstart your metabolism, fuel your energy, and improve your productivity throughout the day. There’s only one major problem with breakfast. Most people are in such a rush in the mornings that they don’t have time to make a healthy meal. That’s where overnight oats come in handy!

 

Overnight oats are extremely easy to prepare, you can eat them on the go, and they’re loaded with healthy ingredients. Get gluten-free oats to make it a gluten-free meal. Also, use a nut milk if you’re trying to eat dairy-free. Did I mention overnight oats are also inexpensive and totally delicious? To make your own, all you have to do is fill a Mason jar with oats, liquid, some add-ins, and toppings. Pop it in the refrigerator overnight and the flavors will fuse together by the morning. No cooking required. Really … it’s that simple! 

Fruit-Filled Recipes

1. Blueberry Cashew-Cream – Both your taste buds and your waistline will love this overnight oats recipe. It’s loaded with superfoods such as blueberries, bananas, flax seeds, and chia seeds. Since chia seeds can absorb up to 10-times their own weight in water, they will help keep you feeling full for longer. That means they’re great for weight loss! 

2. Overnight Oats With Figs and Honey – This recipe may taste sweet, but there is absolutely no added refined sugar. All of the sweetness comes from the raw honey. Plus, the figs offer additional vitamins and minerals your body loves. 

3. Raspberry Almond Overnight Oats – One serving of this raspberry almond overnight oats is 11 grams of fiber and 7 grams of protein. So this jar of oats is sure to keep your tummy feeling full until lunch time. That means you won’t be loading up on extra calories from a mid-morning snack. Note: Whenever possible, use organic fruit in these recipes. Organic fruit will assure you that you aren’t ingesting dangerous pesticides, chemicals, or GMOs. This is extremely important when it comes to weight loss. Did you know going organic can help boost your metabolism? Fruits grown without pesticides don’t expose the thyroid to toxins, allowing your fat-burning system to work better!

4. Strawberry Chia Overnight Oats – Like I just mentioned above, chia seeds are great for weight loss. Add in some almonds and you’ve just created a belly-filling breakfast. Along with their protein and magnesium, the almonds give this jar of oats a nice crunch. The only thing to avoid in this recipe is the agave syrup (opt for raw honey or raw maple syrup instead)! While agave is often touted as healthy, health professionals are learning more and more about the sweetener. Dr. Oz wrote, “We used to think that because agave has a low-glycemic index and doesn’t spike your blood sugar like regular sugar does, it would be a good alternative for diabetics. But it turns out that although agave doesn’t contain a lot of glucose, it contains more fructose than any other common sweetener, including high-fructose corn syrup.” 

5. Chilled Plum-Oatmeal Pudding – Made with one fresh plum, ground cinnamon, and pure maple syrup, this recipe is loaded with beneficial vitamins, minerals, and antioxidants. Both the plums and the cinnamon are great for digestive health. The list of their health benefits doesn’t end there, though. 

6. Tropical Overnight Oats – This recipe is topped with fresh kiwi and pineapple. Both fruits have amazing health benefits. They are both loaded with immune-boosting vitamin C, have cancer-fighting properties, and help naturally detox the body. 

7. Banana Bread Overnight Oats – Bananas are a healthy source of dietary fiber, making this breakfast meal easy to digest. Bananas are also a great food for athletes. So indulge in a bowl of this banana bread overnight oats either before you workout or after!

8. Apple Cinnamon Overnight Oats – Cinnamon, nutmeg, and vanilla extract — enjoy the taste of fall all year long with this healthy overnight oats recipe. 

9. Cherry Chia Overnight Oats – Love the flavor of cherry? Then you’ll love this oats recipe! With protein powder and almond butter on the ingredient list, this thing is chock full of protein and healthy fats. It’s also low-sugar, making it an incredibly healthy breakfast option.

Image Source: Nutritionist In The Kitchen

10. Orange, Coconut, and Vanilla Overnight Oats – Who doesn’t love a good dose of immune-boosting vitamin C? I sure do! Along with the health benefits, this orange oats jar is bound to please your taste buds. It’s tangy, yet sweet. Note: This recipe calls for yogurt. When choosing the right yogurt to add, make sure it’s not loaded with added sugar. Instead, opt for a plain, natural yogurt. You may even want reach for a live-cultured yogurt that has probiotics and will help improve your gut health. 

11. Peach Pie Overnight Oats – One tablespoon of honey is all it takes to make this peach pie overnight oats recipe sweet. Along with the pleasant flavor, diced peaches and whole raw almonds add a nice crunch. 

12. Banana Foster Overnight Oats – This recipe takes a little more time to make, but it’s definitely worth it. First you need to sauté bananas in vanilla, cinnamon, and raw maple syrup (sounds great already, right?). Then you’ll add the bananas to the oats and milk. You can also make this recipe dairy-free by swapping out regular cow’s milk for almond milk! 

13. Cocoa Nibs & Pomegranate Overnight Oats – It will only take you about five minutes to whip up this breakfast meal. It’s gluten-free, dairy-free, and downright delicious. While many people don’t think to add pomegranates to their breakfast meals, the sweet seeds pair nicely with the bittersweet cocoa nibs. That’s not to mention, pomegranates have some serious health benefits, including:

• Fight cancer
• Help lower bad cholesterol
• Reduce risk of stroke
• Aid weight loss

Image Source: Oh My Veggies

Coconut Recipes

14. Coconut Pomegranate Overnight Oats – If you’re a coconut lover, get ready to go coco-nuts for your new favorite breakfast. The combination of coconut extract, coconut milk, and shredded coconut flakes make you think you’re eating a tropical meal (just close your eyes and imagine you’re laying on a beach). Plus, coconut is extremely healthy. Since coconuts are loaded with fiber, healthy fat, key vitamins, and minerals, they help:

• Improve digestion
• Lower bad cholesterol
• Stabilize glucose levels
• Fight off viruses/ infections 
• Kill bad bacteria
• Regulate hormones
• Aid weight loss
• Natural energy booster
• Anti-aging

As far as the taste of this breakfast recipe, the coconut pairs perfectly with the juicy, nutrient-dense pomegranate seeds! 

15. Coconut Strawberry Overnight Oats – With just seven ingredients, you probably have everything you need to make this recipe in your kitchen right now. All you need is almond milk, strawberries, chia seeds, shredded coconut, vanilla extract, and raw maple syrup. It’s important to note that when I say a recipe calls for maple syrup, I’m not talking about good ol’ Aunt Jemima. Instead, look for a raw maple syrup that hasn’t been processed with refined sugar or thickeners. Many of the maple syrups stocked on the shelves of your grocery store are loaded with dangerous food additives such as sugar, high fructose corn syrup, artificial flavors, and more. 

16. Coconut-Cardamom Vegan Overnight Oat Parfait with Blueberry Chia Seed Jam – Coconut milk, oats, and chia seeds are mixed with ground cardamom, cinnamon, and raw maple syrup to create a yummy base. An antioxidant-rich, homemade blueberry chia seed jam and sliced pear are used as toppings. This is another oat jar that’s loaded with healthy fats, vitamins, minerals, and antioxidants. 

17. Coconut Latte Overnight Oats – Move over Starbucks, there’s a healthier breakfast latte in town! Judging by the name, you may be able to guess this recipe has coffee in it. It is spiked with a quarter-cup of brewed coffee. For that reason, this overnight oats recipe is bound to wake you up and get you ready for the day ahead. Note: Since the enzymes in coffee can trigger cramping, gas, and diarrhea, this may not be the best recipe for people who suffer from IBS or other gastrointestinal issues.  

Chocolate Recipes

18. Chocolate Coconut Overnight Oats – Who says you can’t have chocolate for breakfast? Add in some shredded coconut and it truly feels like you’re eating dessert! This healthy breakfast in disguise has unsweetened cocoa powder, shredded coconut, almond extract, chia seeds, and raw maple syrup. Plus, it’s dairy-free!

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19. Chocolate Peanut Butter Fudge Oats – This one is for the person with a major sweet tooth. Made with chocolate, peanut butter, pumpkin puree and banana, you may be surprised to hear this creamy low-calorie oats recipe is only 308 calories. Many dietitians recommend eating anywhere from 250-500 calories for breakfast. If you eat fewer than 250, you may not get enough energy to boost your metabolism and carry you through to the next meal. This meal should definitely tide you over until lunch. 

20. Chocolate Chia Oat Pudding – Made with cacao powder, berries, banana, and coconut milk, this meal is loaded with healthy fats and antioxidants. You’ll notice that this recipe lets you choose between several different natural sweeteners. I would recommend using raw honey. Honey is considered a superfood that packs a strong nutritional punch. Along with its many vitamins and minerals, raw honey also promotes good gut bacteria. Did you know a healthy gut microbiome promotes a healthier you?

21.  Salted Turtle Overnight Oats – Unsweetened chocolate, dates, and raw maple syrup give this breakfast recipe the right amount of sweetness. Combine the sweet with some sea salt and you’ve just bumped the flavor up another notch. All of the ingredients in this recipe are nutrient-dense, creating the perfect guilt-free meal.

22. Gingerbread Chocolate Oats – The chocolate flavor in this recipe comes from chocolate protein powder. When the protein powder is mixed with cinnamon, ginger, vanilla extract, and raw maple syrup, it creates a sinfully delicious taste (although, all of these ingredients are guilt-free)!

23. Healthy Cookie Dough Overnight Oats – This dairy-free recipe is the perfect balance between sweet and healthy. With a base of oats, chia seeds, and cashew butter, it’s loaded with healthy protein and fiber. A little raw maple syrup makes it sweet. Then, top it all off with cacao nibs for a crunch.  

Protein-Packed Recipes

24. Fruit-Filled Overnight Oats and Quinoa – This guilt-free recipe is loaded with protein from quinoa and protein powder. It’s also rich in healthy fats, fiber, vitamins, minerals, and antioxidants. No need to grab a mid-morning snack when you eat this because it’s definitely a meal that will keep you feeling full until lunch time. Note: Quinoa is also gluten-free. So if you’re avoiding gluten, you can still indulge in a jar of this oats recipe. 

25. Peanut Butter and Jelly Oats – Between Greek yogurt, peanut butter, chia seeds, and oats, this recipe is packed with protein. There isn’t technically any jelly in this recipe. Instead, it calls for one cup of fresh strawberries. Note: When choosing which peanut butter to include in this recipe, opt for an all-natural peanut butter. If you prefer almond butter, that will work too.

26. Peanut Butter and Banana Overnight Oats – Packed with protein and dietary fiber, this recipe promotes healthy digestion, helps boost energy, and is perfect for people trying to lose weight. While this recipe calls for peanut butter, any nut butter will work! 

Green Recipes

27. Matcha Overnight Oats – The powdered Matcha green tea in this recipe is loaded with EGCG, a compound that blasts belly fat and helps to prevent the formation of fat cells. Another ingredient in this recipe that benefits weight loss is chia seeds. That’s not to mention, there are antioxidant-rich blueberries and strawberries that help to sweeten up this dish!

28. Green Monster Vegan Overnight Oats – Tired of the usual green smoothie for breakfast? Change it up and try this overnight oats recipe instead. It’s pretty much like a green smoothie mixed with oats. The recipe calls for nutritious spinach or kale, a banana, chia seeds, almond milk, and, of course, the oats. Bump up the protein value by adding nut butter as a topping. 

Image Source: Oh She Glows

Misc.

29. Vegan Overnight Oats – When you mix together rolled oats, chia seeds, almond milk, and vanilla extract, you get a rather addicting chilled porridge. This recipe includes several suggested toppings such as fruit, coconut flakes, and cinnamon. You can either load up on all of these toppings or simply add one. There’s really no right or wrong when it comes to these healthy ingredients. Just have fun with it!

30. Sweet Potato Pie Overnight Oats – While sweet potatoes aren’t a traditional breakfast food, they certainly bump up the nutritional value of this recipe. High in fiber and low on the glycemic index, they’re absorbed slowly and keep you feeling full longer! That means you won’t feel the urge to reach for a mid-morning snack. 

31. Maple French Toast Overnight Oats – Love the taste of French toast, but hate the calories? Try this French toast overnight oats recipe instead! With only 254 calories, this recipe calls for half of a banana, cinnamon, vanilla extract, flax seeds, and raw maple syrup. 

32. Lemon, Thyme, and Honey Overnight Oats – Lemons are one of the healthiest foods you can eat. Plus, if you mix them with honey they’re also delicious. This overnight oats recipe calls for oats, milk (you can swap cow’s milk for a nut milk), Greek yogurt, thyme, honey, and lemon. Nothing bad for you here!

Image Source: Breakfast Drama Queen

33. Raw Buckwheat, Apple, Walnut Porridge – This recipe replaces oats with buckwheat, which is another gluten-free option. It also calls for an apple, freshly squeezed juice from one orange, and cardamom. Top your porridge with berries and cocoa nibs for some extra flavor. 

34. Carrot Cake Overnight Oats – Using a collection of spices, this recipe is loaded with flavor. Don’t let the dessert-like flavor (or the name) fool you, though, there isn’t one unhealthy ingredient included in this recipe. 

35. Blackberry Mojito Overnight Oats – I have saved the most fun recipe for last. Using blackberries, fresh mint leaves, and a little rum, it’s like breakfast has become happy hour with this one! This recipe definitely isn’t for everyone, but if you like mojitos then you should give it a try. It’s low-calorie and loaded with antioxidants! The only thing I would recommend changing in this recipe is the agave nectar. Instead of agave, try raw honey!

Image Source: Cravings Of A Lunatic

Have Fun With It

As you click through these overnight oats recipes, you’ll notice that many of them start with a similar base. They all have oats and liquid (usually almond milk). From there, you just add some fruit and fun toppings. Once you get the hang of creating these overnight oats, don’t just stick to the recipe. It’s easy to play around and swap out ingredients. Add in your favorite fruits, or whatever healthy ingredients you already have in your kitchen. There’s really no right or wrong here. 

How Long Will My Overnight Oats Last?

When it comes to making overnight oats, a popular question is: How long will they last? While it’s best to make them the night before you plan to eat them, overnight oats will stay fresh for up to three days in the refrigerator. 

Happy cooking!

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Star Fruit 101 – Is it Good For You?

Eating plenty of fruits and vegetables can get repetitive if you don’t try different things. Luckily, there are many delicious fruits and vegetables that you can try for some variety. One unusual fruit that is getting increasingly popular is the star fruit. This article explores the benefits, and potential health risks, of star fruit. What […] The article "Star Fruit 101 – Is it Good For You?" appeared first on http://ift.tt/1UKvwir

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Food of the Week: Lamb

Sheep were among the first animals ever to be domesticated by humans, occurring more than 10,000 years ago. The domestication of sheep most likely started out in the Middle East, in what is now Turkey. As a source of not only food but also textiles ...

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Recipe of the Week: Rosemary "Quick Broiled" Lamb

If you have extra time, marinating Lamb will give it great flavor. this easy preparation seals in the juices and the skillet requires no oil.(Taken from page 737 of the 2nd Edition of the World's Healthiest Foods book. ...

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Best sources of Vitamin B12

Vitamin B12, as the name implies, is part of the B complex of vitamins. Like the other B vitamins, it is involved in energy metabolism and other related biological processes.However, that is where the similarity ends. The list of things that are ...

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From the kitchen: Tips for Preparing Lamb

When handling raw lamb be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked because raw meats can contain E. coli bacteria. It is best to use a separate plastic cutting board for ...

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Can I still have an unwanted reaction to wheat or grains, even if I always choose whole grains?

Yes, even though whole grains make a far better food choice than refined grains, you can still experience an unwanted reaction to them. The proteins in wheat and other grains play an important role in most adverse reactions, and these proteins are ...

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What is the relationship between intake of fish such as cod and triglyceride levels?

Just Two Servings of Omega-3-rich Fish a Week Can Lower Triglycerides Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. ...

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What is the role of vitamin B1 to your healthy living lifestyle?

Promotes Energy ProductionLike the other B vitamins, B1 is a key player in the production of energy from dietary carbohydrates and fats. In fact, you could easily make the case that vitamin B1 plays the most critical role of all, acting as the gate ...

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How are the different colored bell peppers related?

A wonderful combination of tangy taste and crunchy texture, sweet bell peppers are the Christmas ornaments of the vegetable world with their beautifully shaped glossy exterior that comes in a wide array of vivid colors ranging from green, red, ...

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Can you tell me how WHFoods accounts for calories in your recommended serving sizes?

"Super-sized" meals have become a controversial food topic in the U.S., and in some parts of the country, local governments have tried to set limits on the serving size of soft drinks that are commonly sold in corner groceries and food marts. This ...

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What is healthy saute?

Healthy Saute is a cooking method that allows you to have the flavor of sauteed vegetables without using heated oils. Studies have found that exposing oils to high heat can result in the production of oxidized compounds and free ...

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What's new and beneficial about grass-fed yogurt?

Because grass feeding of cows can increase the healthfulness of fats in their body, milk from those cows can be a source of high-quality fats for making yogurt. Lactic acid bacteria used to ferment milk into yogurt have now been shown to take some ...

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What is BPA and Why is it Bad for You?

BPA is an industrial chemical that is added to many products. Some experts claim that it is toxic, and that people should make an effort to avoid it. But is BPA really that bad, and should you avoid it at all costs? This is a detailed review of BPA and its health effects. What is […] The article "What is BPA and Why is it Bad for You?" appeared first on http://ift.tt/1UKvwir

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Create Your Own Seasonal Smoothies

Smoothies are all the rage these days, and with good reason. They’re a concentrated source of nutrients, and a great way to start the day, if your appetite is sluggish in the morning. They’re also a easy route to getting a few servings of fruit in each day for those who don’t think to do so otherwise.

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Juicing: Good or Bad?

Fruits and vegetables are good for your body. Some of them even help fight chronic diseases, such as heart disease and cancer (1). Interestingly, a method called “juicing” has become increasingly popular in recent years. This involves extracting the nutritious juices from fresh fruits and vegetables. Many people do this in order to “detox” or […] The article "Juicing: Good or Bad?" appeared first on http://ift.tt/1UKvwir

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Four Ways To Energize Mornings Without Caffeine

If you want to be alert in the morning, step away from the caffeine. The American Academy of Sleep Medicine reports

Alphabet Soup

This tasty soup comes together, and is a fantastic way to get kids of all ages to eat their veggies! Start it about 30 minutes before you want to serve it. ,As kids get older, you can leave out the alphabets (or replace them with tiny shells, orzo, or other small pasta), but those letters floating around in the soup gives it great appeal to young eaters.

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The 10 Worst Foods to Eat in the Morning

You’ve probably heard that breakfast is the most important meal of the day. However, this is largely a myth. Although it may be true for some people, others actually do better when they skip breakfast. Additionally, eating an unhealthy breakfast can be far worse than not eating at all. A healthy breakfast includes fiber, protein […] The article "The 10 Worst Foods to Eat in the Morning" appeared first on http://ift.tt/1UKvwir

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Weekly Plant-Based Dinner Plan, March 21 – 25, 2016

It’s the first full week of spring! Here are easy meals featuring lots of green veggies for you to enjoy. First up, in

Eat Your Water: 23 Of The Most Hydrating Foods

We’ve all heard the saying before: You should drink 8 glasses of water a day. Some doctors even recommend more than that depending on your lifestyle, body size, and general health. In fact, The Institute of Medicine recommends women drink 9 cups (2.2 liters) of water daily. For men, they recommend drinking 13 cups (3 liters) a day. Now let me ask you a very simple question: Do you ever actually drink that much water? Don’t lie. A lot of people struggle with this (myself included). 

I have a juicy secret to tell you, though.  Staying hydrated isn’t as hard as it sounds. According to the Institute of Medicine, about 80 percent of the water you consume comes from beverages, while the remaining 20 percent actually comes from food. That’s right … along with drinking water, you can also boost your H2O consumption from the foods you eat. A lot of fresh fruits and vegetables have an extremely high water content, which helps keep the body hydrated. There’s actually an added bonus to consuming hydrating foods since many are also rich in antioxidants, vitamins, electrolytes, and fiber that are great for health.

1) Cucumber 

Water Content: 96%

This popular summer vegetable has the highest water content of any solid food, meaning it can help keep you hydrated when you’re doing outdoor activities under the strong sunshine. After taking a look at a cucumber’s nutritional value, though, you’ll definitely want to add them to your diet year-round. Cucumbers are loaded with vitamin C, K, and B. They also contain minerals such as copper, potassium, and manganese. For this reason, cucumbers can also help you to avoid nutrient deficiencies. 

Since cucumbers are on the Dirty Dozen list (which means they have a high pesticide content and are ranked one of the most contaminated foods), it’s always a good idea to buy organic cucumbers. If you go organic, you still may be inclined to peel off the skin to get rid of the wax coating. Whether you buy organic or conventional, cucumbers are usually waxed to help them withstand the long journey from the farm to the supermarket. While all waxes are supposed to be food-grade, some are better than others. For example, natural waxes are preferred over petroleum-based wax coatings. Organic produce will not contain petroleum-based wax coatings. When going organic, you may want to simply clean the wax since a cucumber’s skin is one of the most nutrient-dense parts. 

Cucumbers are extremely easy to eat. All you have to do is cut them up and you’re ready to go. You can either throw some slices in a salad, make cold cucumber soup, or you can simply munch on it!

2) Zucchini

Water Content: 95%

While the zucchini looks very similar to the cucumber, they are completely different vegetables. The one thing they do have in common, though, is their high water content and nutritional value. Zucchinis are rich in Vitamins C, B and A. They also contain key minerals such as calcium, iron, and magnesium. Of course, we can’t forget that zucchinis are 95 percent water, making them the perfect hydrating food. There’s a catch, though. Most of us eat zucchini cooked. When we roast or sauté zucchini, it loses a lot of its water content.

To reap the hydrating benefits, shred some raw zucchini into a salad. If you have a spiralizer this is the perfect time to whip that baby out and start making zucchini noodles. Speaking of zucchini noodles, some people even use raw zucchini as the “pasta” in pasta salads. You can also thinly slice your zucchini to make ribbons and add them to your salad. 

3) Tomato

Water Content: 94%

According to the Department of Food Sciences at North Carolina State University, “Tomatoes are the second most produced and consumed vegetable nationwide and ­are a rich source of lycopene, beta-carotene, folate, potassium, vitamin C, flavonoids, and vitamin E.” Along with fighting cancer and improving our heart health, they’re 94 percent water. That means, among their many benefits, tomatoes also help keep us hydrated. If you’ve ever cut into a large tomato, you know how juicy they are. Seriously, liquid fills the etches in the cutting board! Of course, we can’t forget about the little cherry tomatoes. You can just pop those in between your teeth, bite down, and let the delicious juice fill your mouth. 

Note: Since cherry tomatoes are another food on the Dirty Dozen list, it’s best to buy organic. 

Tomatoes are a staple in salads. If you’re looking for a healthy on-the-go snack, just put a handful of cherry tomatoes into a Ziploc bag and head out the door.

4) Pineapple

Water Content: 87%

Pineapple is truly mother nature’s candy. Not only is it extremely hydrating, it’s also nutrient dense. Along with antioxidants, vitamins, and minerals, this delicious fruit is rich in the enzyme Bromelain. Bromelain is known to help fight cancer cells and prevent new cancer cells from forming. 

Note: Pineapples are on the Clean Fifteen list, meaning they’re one of the least pesticide-laden crops. That’s mainly because pineapples have a thick layer of skin that protects the part you eat from being sprayed with harmful chemicals. GMOs aside, the crops listed on the Clean Fifteen are considered safe to buy conventional. 

Pineapples are another great grab-and-go fruit. Just cut it up into chunks, throw it into a container, and go. Just make sure you don’t toss out the juice! If you’re eating a sit-down meal, you may also enjoy some pineapple chunks in your salad. Speaking of salad, this is the perfect fruit to sweeten up a fruit salad. Plus, don’t forget about smoothies!

5) Watermelon

Water Content: 92%

Remember back to when you were a little kid during the hot summer months. Did you run barefoot by the pool with watermelon juice dripping down your arm? Back then you were probably only concerned with the delicious and refreshing taste. Today, you may be happy to know that your summer fruit snack helped keep your body hydrated. In fact, a 2009 study from the University of Aberdeen Medical School found that the combination of salts, minerals, and natural sugars in certain fruits and vegetables can actually hydrate people more effectively than water or sports drinks. In that study, watermelon came out on top for being one of the best hydrating foods. 

Watermelon is great in slices or in chunks. This is another great fruit that pairs well with salads. Just throw some chunks on a bed of lettuce, drizzle a little balsamic vinegar over it, and you’ve created a delicious lunch! Also, have you tried watermelon juice? Simply put some watermelon in a juicer and drink (yummmmyyyy)!

6) Celery

Water Content: 95%

If you’re on Pinterest, you may have seen one of those popular articles come across your newsfeed saying that celery is a “negative calorie” food. While that isn’t the case (it has 6 calories per stalk), all of the rumors about its high water content are true! Celery is 95% water. It’s because of that high water content that munching on celery is known as a natural headache remedy. Did you know headaches are often a result of dehydration? For quick headache relief, try juicing celery. If you’re someone who craves a crunch, though, celery is also great dunked in a little salad dressing.

Celery’s benefits don’t end at the high water content. The crunchy veggie also packs a nutritional punch. It contains vitamins A, C, K, and folate. 

Note: Since celery is another food that’s on the Dirty Dozen list (which means they have a high pesticide content and are ranked one of the most contaminated foods), it’s always best to buy organic. 

7) Strawberries

Water Content: 92%

All berries are extremely healthy. Strawberries, blueberries, raspberries, and blackberries — they’re all rich in antioxidants, vitamins, and minerals that boost the immune system and fight disease. When it comes to hydrating the body, though, strawberries are definitely your best bet. Juicy red strawberries are approximately 92 percent water as compared to raspberries, blackberries, and blueberries which are in the 80th percentile.

Note: Since strawberries are on the Dirty Dozen list, go organic whenever possible.

8) Iceberg Lettuce

Water Content: 96%

Over the years, iceberg lettuce has gotten a bad reputation by nutritionists for a lack of nutritional value. Many recommended trading in iceberg lettuce for darker greens, like spinach, kale, or romaine lettuce. Darker greens have higher amounts of fiber, key minerals, and vitamins. However, there is one category that iceberg lettuce wins — water content. Crispy iceberg has the highest water content of any lettuce, followed by butterhead, green leaf, and romaine varieties.

It’s extremely easy to incorporate iceberg lettuce into your diet. You can simply add it to your salads and sandwiches. If you want to get creative, ditch the hamburger buns and taco shell for iceberg leaves. 

9) Spinach

Water Content: 92%

Just because you’re adding some iceberg lettuce into your diet that doesn’t mean you should ditch the darker greens altogether. Rather, you’re encouraged to blend them together to create a delicious salad with various flavors and nutrients. While iceberg lettuce has a higher water content, spinach contains a lot more nutrients. Just one cup provides more than 50 percent of your daily vitamin A needs, as well as being high in vitamin C and even protein. 

10) Cabbage

Water Content: 92-93%

When it comes to cabbage you can buy either green or red (AKA purple). While they both have a high water content, green contains a tad more water than red. Green cabbage is 93 percent water, while red cabbage is 92 percent. Overall, they’re both great options for hydration. Plus, they’re rich in vitamins C, K, B, folate, manganese, magnesium, phosphorus, potassium, iron, calcium, and more.

Cabbage is a great addition to soups and salads. You can also stuff cabbage to create delicious dishes. If you’re looking to reap the hydrating benefits, though, be careful how you cook cabbage. Depending on how you cook it, you could strip some of the water. 

11) Cantaloupe 

Water Content: 90%

Eating just one cup (one serving) of this delicious melon can help you rehydrate and boost your immune system. Since cantaloupes are 90 percent water, they are extremely refreshing during the hot summer months. Plus, one cup delivers 100 percent of the daily recommended values of key vitamins A and C.

Cantaloupe is perfect for a refreshing snack or healthy dessert. All you have to do is slice it into quarters and eat! You can also dice it up and create a fruit salad (using some of the other fruits on this list too). If you’re in the mood to get creative, you can puree the cantaloupe to create ice pops, or blend it with some yogurt and pop it in the freezer to make sherbet. 

12) Radishes

Water Content: 95%

Radishes tend to be one of those foods many people overlook when they’re food shopping. If you’re someone who doesn’t give radishes a second thought, it’s time for a change! These bright red bulbs have a distinct spicy-sweet flavor and are incredibly healthy. Along with being 95 percent water, they’re also rich in cancer-fighting antioxidants. 

Adding radishes to your daily diet is simple. They’re a great flavor booster in salads, sandwiches, and tacos. You can also pickle them.

13) Peach

Water Content: 88%

You know you’re eating a good peach when the juice drips down your arm and makes your hands all sticky! Judging by how juicy this fruit is, you may have thought the water content would be higher than 88 percent (especially when you see that radishes are a whopping 95 percent water)! However, 88 percent is still enough water to help feed your body necessary H20!

14) Apricot

Water Content: 86%

Thankfully, both peaches and apricots are in season during the hot summer months when we need them the most. Although, your window to get apricots is pretty small. They tend to bloom early, have little tolerance for the extreme heat, and are pretty difficult to ship. However, getting your hands on an apricot is like getting your hands on a tiny water bottle. They’re extremely hydrating! Plus, they’re rich in antioxidants, fiber, and beta-carotene.

15) Orange

Water Content: 87%

Everyone knows that oranges are rich in vitamin C and great for boosting the immune system. What a lot of people overlook, though, is the fact that oranges are extremely hydrating. Interestingly enough, they aren’t quite as hydrating as their look-alike grapefruit. 

16) Grapefruit

Water Content: 91%

If you’re a fan of tangy grapefruit then you should definitely load up on them. Not only do grapefruits help keep your body hydrated, they can also help fuel fat burning and shrink your waistline. In one study, researchers found that eating half a grapefruit before each meal helped dieters lose about 3 1/2 pounds over a 12 week period. 

17) Bell Peppers

Water Content: 92%

Have you ever noticed that when you crunch down on a bell pepper, a lot of refreshing liquid squirts out? That’s because they’re 92 percent water! When it comes to color (red, green, orange, or yellow), it doesn’t matter. All bell peppers are extremely hydrating. Plus, they’re nutrient dense. While red bell peppers may contain the highest levels of vitamin C, all colors are rich in beneficial antioxidants, vitamins, and minerals the body needs to function properly. 

Note: Since sweet bell peppers are on the Dirty Dozen list, go organic whenever possible.

Bell peppers are great in salads, can act as an edible bowl, or simply slice and munch!

18) Cranberries

Water Content: 87%

There are potentially big benefits to eating fresh cranberries. They’ve been known to fight urinary tract infections, protect against certain types of cancer, boost the immune system, and help keep the body hydrated.  

19) Cauliflower

Water Content: 92% 

Although you may not realize it, cauliflower is mostly water. In fact, it has the same percentage of water as strawberries and a higher percentage of water than pineapples and peaches. Cauliflower’s high water content is what helps contribute to its crispiness.

While cauliflower is extremely versatile (there’s even cauliflower pizza crust), it’s best to eat it raw if you’re trying to benefit from the water content. As I’ve pointed out with several of the other vegetables on this list, the hydrating benefits are stripped once it’s grilled or sautéed. 

20) Broccoli

Water Content: 91%

Since broccoli isn’t necessarily juicy, you may not have even realized it has such a high water content. This healthy veggie, however, is in fact 91 percent water, making it a great food to help hydrate your body. Along with providing your body with essential H2O, it also packs a strong nutritional punch. Did you know that one serving of broccoli has more vitamin C than an orange? 

To keep the high water content, you’ll want to eat broccoli raw. It makes a great salad topper or dip some florets in salad dressing. 

21) Raspberries

Water Content: 87% 

Raspberries may not have as much water as strawberries do, but they’re still high up there in terms of water content! Plus, raspberries have more fiber (8 grams per cup) than any other commonly consumed berry. 

22) Blueberries

Water Content: 85% 

Is there anything blueberries can’t do? They’re known to fight cancer, boost the immune system, and support brain health. Plus, with 85 percent water, they also help the body hydrate.

23) Grapes

Water Content: 81% 

Grapes are another healthy hydrating snack. Additionally, grapes are known to benefit heart health and boost the immune system. After all, one cup of grapes provides more than a quarter of the daily recommended values of vitamins K and C!

Note: Since grapes are on the Dirty Dozen list, you’re urged to buy organic grapes!

What Causes Dehydration

The body becomes dehydrated when it’s getting rid of more fluid than it’s absorbing. You probably don’t even realize it, but when you breathe, sweat, urinate and pass a bowel movement, your body is getting rid of fluid. It’s important to replenish that fluid. If you don’t then your body won’t be able to function properly. *See the signs of dehydration below. 

Why Staying Hydrated Is So Important

Water is essential for life. Did you know our bodies are made mostly of water? In fact, the average adult human body is about 60 percent water. Babies are comprised of about 75 percent water. In order to keep our body’s systems working properly, we need to maintain a healthy balance between water and electrolytes. Staying hydrated helps to control our body’s temperature, heart rate, blood pressure, and metabolism. That’s not to mention, staying hydrated helps lubricate our joints and benefits our muscles. 

Signs Of Dehydration

• Dark urine
• Less urination
• Extreme thirst
• Constipation
• Headache
• Lightheadedness 
• Dry mouth
• Muscle cramps
• Rapid heart beat
• Low blood pressure
• No tears when crying
• Delirium 

In severe cases, dehydration can lead to delirium or unconsciousness. It may even require hospitalization and emergency treatment. 

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Dukan Diet 101: What it is and How it Works

Many people want to lose weight quickly. However, fast weight loss can be difficult to achieve and even harder to maintain. The Dukan Diet claims to produce rapid, permanent weight loss without hunger. This is a detailed review of the Dukan Diet, explaining everything you need to know. What is the Dukan Diet? The Dukan […] The article "Dukan Diet 101: What it is and How it Works" appeared first on http://ift.tt/1UKvwir

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Animal vs Plant Protein – What’s the Difference?

About 20% of the human body is made up of protein. Because your body doesn’t store protein, it’s important to get enough from your diet each day. You can get protein from many food sources, including plants and animals. Some people claim that the source of the protein, whether animal or plant, shouldn’t matter. Others […] The post Animal vs Plant Protein – What’s the Difference? appeared first on http://ift.tt/1UKvwir

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The Top 7 Wholesome Benefits Of Olive Oil (‘Liquid Gold’)

In all the hype about coconut oil and its magnitude of health benefits in recent years, people seem to have forgotten about olive oil. This ancient Mediterranean food staple is full of healthy fatty acids and antioxidants that have proven to reduce the risk of a number of diseases and conditions. There has been quite a lot of research conducted on the health benefits of olive oil over the years, and it is one of the few fats that are not the subject of fiery debate. In fact, olive oil is a staple in the diets of some of the world’s healthiest people…

A Brief History Of Olive Oil

This golden oil is the product of olives, which are the fruits grown on olive trees. Olive trees have lifespans of between 300 and 400 years and belong to the Oleaceae family. It is not known for sure where the olive tree originated, but locals in Persia, greater Jordan and the valleys of the Nile each claim it as their own, while others say olive farming began in Crete and the nearby Greek Islands around 5,000 B.C.

Ancient Greeks were so impressed by the olive tree that they attributed it to being a gift from the goddess Athena, using olive oil in their religious rituals. It was named ‘liquid gold’ by Homer, the ‘immortal Greek poet’, and during the 6^th and 7^th century BC, the cutting down of an olive tree was punishable by death under the Greek Laws of Solon.

Olive oil was not just a food staple for Mediterranean civilizations – it was also known for its health and beauty benefits even back then. The Romans are believed to have used it as moisturizer on their bodies after bathing to soften and nourish their skin. Olives were finally introduced to the West by Spanish and Portuguese explorers in the 15^th and 16^th centuries, and groves were planted in California in the late 18^th century.

How Olive Oil Is Made

Making olive oil is actually an extremely simple process. It involves pressing the olives so that the oil comes out. Anyone who has experienced traditional olive harvesting, however, would know how laborious and strenuous it is.

Luckily for farmers, the old method of raking the olives out of the tree and then kneeling down to gather them all from the ground has been replaced with a machine that shakes the tree, causing the olives to fall into large nets.

https://www.youtube.com/watch?v=aieNV3V4b_s

The problem with olive oil is that some cheaper brands and versions might include added chemicals and other oil dilutions. Therefore, it is important to check that the oil you are buying says ‘extra virgin olive oil’, and the ingredients section says ‘100% olive oil’. Extra virgin olive oil is pure, tasty and extracted using natural methods.

Health Benefits Of Olive Oil

Olive oil has been extensively studied, and the myriad of health benefits have been discovered and proven over a number of years. From lowering the risk of heart disease and total cholesterol to improving insulin level and blood sugar control, it continues to be appreciated – perhaps not as much as it was by the ancient Greeks – but significantly valued all the same…

1. Olive Oil Is A Healthy Fat

Monounsaturated fatty acids are the main types of fat found in olive oil, and they are unreservedly considered healthy dietary fats. By increasing the amount of monounsaturated fats in your diet and minimizing saturated and trans fats, you may help lower your risk of heart disease. This is achieved by improving related risk factors like total cholesterol and low-density lipoprotein cholesterol levels. Research suggests monounsaturated fats may regulate blood clotting and improve insulin levels, which is particularly beneficial to people with type 2 diabetes.

2. Olive Oil Is Nutritious

With vitamins E and K and nutritious fatty acids, including Omega-6 and Omega-3, extra virgin olive oil has plenty of nutrients to add to your daily intake. However, with the relatively low quantities of olive oil that you would consume within a day, you could not rely on it alone for those nutrients. On the other hand, it is an incredibly powerful source of antioxidants, which can help fight some serious and topical diseases…

3. Olive Oil Is Packed Full Of Antioxidants

There are a few stand-out antioxidants in extra virgin olive oil, including oleocanthal, which is an anti-inflammatory compound, oleuropein, which is known for its ability to protect LDL cholesterol from oxidation, and hydroxytyrosol, which is a type of phenolic phytochemical that can absorb cell-damaging free radicals. Hydroxytyrosol and oleuropein are the components that give extra virgin olive oil its bitter, pungent taste. They provide powerful active antioxidants both in vivo and in vitro.

Chronic inflammation can affect people with cardiovascular diseases, diabetes, neurodegenerative diseases, cancer and degenerative joint diseases. Notably, people who follow a traditional Mediterranean diet are far less likely to suffer these chronic diseases, and that, according to research, is partially attributed to their high intake of virgin olive oil.

4. Olive Oil May Reduce The Risk Of Heart Disease And Cancer

Because of olive oil’s anti-inflammatory properties, it is believed to reduce the risk of some very serious diseases, including heart disease and cancer. Ecological evidence was discovered in 1979, finding a reduced risk of coronary heart disease and cancer associated with Mediterranean diets, despite the fact that these diets are high in monounsaturated fats. A number of studies have found that food associated with this traditional diet provides all the essential micronutrients and fiber known to protect and promote health for disease prevention.

5. Extra Virgin Olive Oil May Prevent Cardiovascular Disease

Research over the years has shown that countries around the Mediterranean Sea have far less deaths from heart disease and stroke than other areas of the world (where it is one of the most common causes of death). According to the very conclusive findings of a major clinical trial, which was released in 2013, around 30% of high risk people could prevent heart attacks, strokes or death by heart disease if they switched to a Mediterranean diet. Researchers cited olive oil, nuts, beans, vegetables, fruits and fish as the staple to heart health.

There are several more studies that decisively conclude that olive oil has major benefits for heart health. Exclusive use of olive oil was associated with a significantly reduced chance of coronary heart disease and acute coronary syndrome (up to 47% reduced chance) in one US study.

6. Extra Virgin Olive Oil May Decrease The Risk Of Alzheimer’s Disease

Alzheimer’s involves a buildup of beta amyloid outbreaks, which are protein tangles, in certain neurons in the brain. It is the most common neurodegenerative disease in the world, and the leading cause of dementia. A study from the University of Navarra found that people who ate a traditional Mediterranean diet, with olive oil as a staple, had a reduced risk of cognitive impairment.

7. Olive Oil Has Health Benefits For Skin And Hair

As well as improving the insides of our bodies, olive oil can improve the health of our outer layers, both by consuming it, and by applying it to skin and hair. The vitamin E in the replenishing oil has a moisturizing effect, especially on dry skin, meaning it can be used on its own as a moisturizing oil, or as an ingredient in homemade moisturizer recipes. Skin is exposed to a vast array of environmental chemical and physical agents, including ultraviolet light, which can cause oxidative stress. This can result in a number of short and long-term effects, including erythema, edema and wrinkles. The vitamin E in olive oil is a naturally occurring lipid-soluble non-enzymatic antioxidant, which protects skin from these adverse effects. This powerful nutrient can also improve skin by treating a number of conditions, including inflammation and acne.

Olive oil may also be attributed to healthier hair, and can potentially reduce hair loss. Good nutrition is one of the main preventative measures for hair loss in both men and women, and the essential vitamins and nutrients in olive oil, can strengthen hair. By consuming healthy oils, such as olive oil or coconut oil, you may be able to reduce symptoms of alopecia and pattern baldness.

Too Much Of A Good Thing

Although olive oil is a healthy fat, it is extremely high in calories and there are potential risks with consuming too much of it. Like all calorie-rich foods and ingredients, olive oil should be eaten in moderation. You can simply reduce the amount of olive oil you cook with, or minimize your intake of olive oil in salad dressings and dips. It’s simply a matter of being aware of how much of everything you are consuming, because above all else, you want to make sure that you’re eating a balanced diet, rich in vegetables, with an appropriate amount of protein, healthy fats and complex carbohydrates.

Does Olive Oil Lose Its Health Benefits When Heated?

There is some debate around whether olive oil has the same health benefits when heated to a certain temperature. During the cooking process, fatty acids can react with oxygen and become damaged. However, unlike a number of other oils, olive oil is quite resistant to high heat. One study found that heating extra virgin olive oil to 180 degrees Celsius for 36 hours did not cause much damage to it, meaning it is a safe oil to use – even when cooking at high temperatures.

Olive Oil Recipes

There are some delicious and creative ways to use olive oil, other than simply as a bread dip or the base oil in a stir fry. It can be used in salad dressings, marinades and sauces, as well as being a fantastic alternative to butter when baking anything from pancakes to brownies…

Savory Kale Oatmeal With A Poached Egg And Green Onion – This is a great example of how olive oil can be used as a finishing touch to add a beautiful flavor to just about any meal! It works particularly well drizzled on poached eggs, and can also be used to add moisture to a dry meal.

Honey Mustard Ginger Salad Dressing – Salads can be so boring without a burst of flavor from your favorite dressing. The problem though is that so many pre-made dressings and sauces are full of sugar and other unnatural or unhealthy ingredients. The solution? Make your own dressings! This mustard and extra virgin olive oil-based option is super simple to whip up and can stay in the fridge for a few days to jazz up just about any salad. It is bursting with sweet, tangy and pungent flavors for the ultimate salad shake-up!

Olive Oil Blondies With Chocolate Frosting – Want something more casual than cake that will stay nice and moist (and fudgey!) in the fridge? These tasty blondies use a big dose of olive oil instead of butter or margarine in the batter, which creates a different taste than traditional cakes, and it also keeps it moist.

Cilantro Chimichurri Sauce – This olive oil-based sauce offers a twist on traditional Argentinian chimichurri, which usually features parsley as the main ingredient. This cilantro version gives it a fresh, herbal flavor, with a nice kick from the red pepper flakes and red wine vinegar. It works well as a zesty taco topping or marinade, and is quick and simple to prepare.

 

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Citrus Bang Smoothie

Simple Green Smoothies is issuing a deliciously healthful challenge: Do you think you can drink one green smoothie a day for 30 days? If so, your body will thank you.

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How Caffeine Improves Exercise Performance

Caffeine is a powerful substance that can improve physical and mental performance. A single dose can significantly improve exercise performance, focus and fat burning (1, 2, 3, 4). The US Special Forces even use it to enhance performance and awareness. Caffeine is found in many foods and beverages, and over 90% of the US population […] The post How Caffeine Improves Exercise Performance appeared first on http://ift.tt/1UKvwir

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