Antibiotics in Your Food: Should You be Concerned?

The demand for food products “raised without antibiotics” is growing fast. In 2012, sales of these products had increased by 25% over the previous three years (1). The overuse of antibiotics in food-producing animals is being blamed for the increase in resistant bacteria, also known as “superbugs.” When these are passed to humans they can […] The article "Antibiotics in Your Food: Should You be Concerned?" appeared first on http://ift.tt/1UKvwir

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The 16 Best Foods to Control Diabetes

Figuring out the best foods to eat when you have diabetes can be tough. The main goal is to keep blood sugar levels well-controlled. However, it’s also important to eat foods that help prevent diabetes complications like heart disease. Here are the 16 best foods for diabetics, both type 1 and type 2. 1. Fatty […] The article "The 16 Best Foods to Control Diabetes" appeared first on http://ift.tt/1UKvwir

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Quick Kung Pao Tofu

Kung Pao Tofu is a tasty recipe whose many iterations often require lots of steps and ingredients and sometimes even two different sauces. This version streamlines the process so that it can be on the table in less than half an hour. Serve on its own or over hot cooked rice or noodles.

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Chocolate Almond Spread

Move over hazelnuts! Almonds are equally delicious when paired with chocolate. By simply blending almond flour, cacao powder, and agave nectar, you can create a rich and luscious spread that rivals the popular stuff in a jar.

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6 Tips for Using Almond Flour

If you’re looking for a great new addition to your gluten-free pantry, consider almond flour. Unlike other gluten-free flours, especially rice flour, which is often characterized as gritty or grainy, almond flour has a smooth mouthfeel and a rich, buttery taste. Start with these tips, excerpted and adapted from

Are Oats and Oatmeal Gluten-Free? The Surprising Truth

Oats are a highly nutritious grain with many health benefits. However, there is a lot of confusion about whether oats and oatmeal contain gluten. Oats are naturally gluten-free, but often get contaminated with gluten from other grains. This article explores whether you should include oats in a gluten-free diet. What’s The Problem With Gluten? Gluten-free […] The article "Are Oats and Oatmeal Gluten-Free? The Surprising Truth" appeared first on http://ift.tt/1UKvwir

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What Are Essential Oils, and Do They Work?

Essential oils are often used in aromatherapy, which is a form of alternative medicine. However, some of the health claims associated with them are controversial. This article explains what you need to know about essential oils and their health effects. What Are Essential Oils? Essential oils are compounds extracted from plants. The oils capture the […] The article "What Are Essential Oils, and Do They Work?" appeared first on http://ift.tt/1UKvwir

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Dark Chocolate Almond Coconut Bites

These bites are one of my favorite desserts yet! Consider these my lazy-girl’s take on classic Almond Joys. The base is a naturally-sweetened, no-bake coconut cookie dunked in dark chocolate and topped with a roasted almond and more chocolate.

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Savory Eggless Benedict

After going dairy-free, I mourned the loss of eggs Benedict. But this plant-based version satisfies the craving! If you are a fan of creamy sauces and avocado toast, this is the dish for you.

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13 Habits Linked to a Long Life (Backed by Science)

Many people think life expectancy is largely determined by genetics. However, it seems that genes play a much smaller role than originally believed. Instead, environmental factors like diet and lifestyle are thought to be the key determinants. Here are 13 things you can do to increase the chances of seeing your 100th birthday. 1. Avoid […] The article "13 Habits Linked to a Long Life (Backed by Science)" appeared first on http://ift.tt/1UKvwir

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Quick And Healthy Vegan Food Ideas For Kids and Teens

As a parent, making sure your children choose healthy foods can be a Herculean task. Young children as well as tweens and teens don’t just need variation, they want foods that are visually appealing and will tickle their taste buds. You have to think creatively and come up with new ideas to make sure they eat healthy.

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Weekly Plant-Based Dinner Plan, April 25 – 29, 2016

Happy Monday! It’s time for our weekly suggestions of easy, plant-based dinner ideas to get you through the week. Pasta combined with greens and beans is a classic combo, and this

18 Science-Based Ways to Reduce Hunger and Appetite

To lose weight, you generally need to reduce your daily calorie intake. Unfortunately, weight loss diets often lead to increased appetite and severe hunger. This can make it extremely difficult to lose weight and keep it off. Here is a list of 18 science-based ways to reduce excessive hunger and appetite: 1. Eat Enough Protein […] The article "18 Science-Based Ways to Reduce Hunger and Appetite" appeared first on http://ift.tt/1UKvwir

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12 Best Natural Anti-Inflammatory Herbs and Spices

It’s probably not something that you think about often (if ever), but it’s important to keep inflammation in your body at bay. Did you know that chronic inflammation is at the root of almost all diseases? You may be surprised to hear that chronic inflammation has been linked to arthritis, heart disease, high blood pressure, high cholesterol, diabetes, depression, cancer, Alzheimer’s, and Parkinson’s. The list doesn’t end there.

To help fight inflammation, a healthy diet filled with vegetables, fruits, nuts, seeds, and lean proteins can work wonders. But what if I told you just swapping out table salt with a spoonful of flavorful herbs and spices could play a major role in keeping you healthy too? Before we go over the top 12 best anti-inflammatory herbs and spices, it’s important to know what inflammation is and why it’s considered “bad.”

What Is Inflammation?

Let me start by saying inflammation is a natural process that’s actually meant to protect the body – not harm it. Have you ever broken a bone or stubbed a toe? If so, chances are you’ve experienced swelling, redness, and pain. That’s inflammation! When it occurs, the natural response of the body is to release chemicals from the body’s white blood cells into the bloodstream. This results in an increase in blood flow to the injured or infected area it’s trying to protect. Eventually, these symptoms will subside and the body will return to normal. 

What if this inflammatory response doesn’t stop, though? The real problem arises when inflammation persists even after an injury has healed. Researchers believe this happens when the immune system overreacts, resulting in an overload of defense cells that damage blood tissue. This whole process can lead to serious illness (as mentioned above).

The immune system overreacts for a few reasons:

• Toxins overloading the body.
• Poor diet filled with refined carbs, trans fats, pasteurized dairy, and other “unhealthy” foods.

12 Best Natural Anti-Inflammatory Herbs and Spices

Numerous studies have been conducted on the impact herbs and spices have on inflammation. The findings are promising.

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1) Ginger

A popular spice in Asian food, ginger has been used for medicinal purposes for thousands of years. Among its many health benefits, it’s considered a potent anti-inflammatory. If you are someone who suffers from Inflammatory Bowel Disease (IBD) or another gastrointestinal issue, ginger may be your key to relief. Studies show consuming ginger can reduce inflammation in the intestines. Ginger has also been known to improve digestion and relieve nausea. So if you suffer from GI issues, I definitely recommend picking up some ginger root at your local grocery store. 

Several studies have also found that ginger works well as a natural pain reliever. Specifically, ginger has been found to reduce arthritis pain. That’s thanks to its anti-inflammatory properties. 

Additionally, as a result of ginger’s anti-inflammatory properties and high amounts of antioxidants, vitamins, and minerals, researchers believe ginger can fight a wide variety of cancers. 

Ginger can be eaten raw or you can use it to flavor stir-fries. Also, shave, slice and steep fresh ginger root in steaming water to create a soothing ginger tea.

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2) Rosemary

Rosemary (Rosmarinus officinalis) is part of the mint family and has a woody, evergreen-like scent. This herb is often used to flavor Mediterranean-style foods, but it compliments a wide array of dishes. Along with the delicious flavor that rosemary adds to meals, it’s also known as one of the most powerful herbs on earth. With a laundry list of nutrients, its top health benefits include:

• Improves memory
• Soothes digestive issues
• Helps relieve muscle aches and pains
• Benefits hair growth
• Fights cancer
• Fights inflammation

Researchers from three universities say rosemary is one of the most potent anti-inflammatory herbs out there. For one week, researchers had 10 to 12 subjects in 13 groups consume a moderate amount of a particular spice each day. By “moderate amount,” I mean about a spoon full. Researchers took blood samples from the participants one hour prior to consumption and again at the end of the experiment. Rosemary was one of four herbs/spices that showed impressive anti-inflammatory results. Watch this video by Dr. Michael Greger MD to hear more about this study:

https://www.youtube.com/watch?v=iXnMi6RE0B4

If you eat meat, then try incorporating some sprigs of rosemary into your cooking. It makes for a great flavor enhancer on roasted chicken, lamb, pork, tenderloin, etc. If you follow a vegan lifestyle, then you can sprinkle some rosemary on potatoes or mushrooms for a delicious flavor. Those are just a few ideas!

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3) Turmeric

Turmeric is the ingredient that gives curry its yellow color. It’s been used in Indian cuisine for thousands of years, not only for its taste, but also its amazing health benefits. Today, numerous researchers have confirmed turmeric’s power. 

Researchers say the yellow spice is five to eight times stronger than vitamins C and E, making it an amazing immune booster. It’s also proven to fight cancer, fight diabetes, boost mood, and support brain health. Plus, it has powerful anti-inflammatory properties. In the video above, you can see researchers deemed turmeric one of the top 4 most potent anti-inflammatory spices of all time. Turmeric’s amazing benefits are largely pinned to the antioxidant curcumin.

If you’re looking to incorporate turmeric into your regular diet, you can start by making turmeric tea. Also, you can simply add it to soups, rice, smoothies, sautéed vegetables, or even your morning scrambled eggs!

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4) Cloves

Native to Indonesia, cloves are widely used in Asian cuisine. Like the other herbs and spices mentioned on this list, they too have been used for thousands of years for their medicinal purposes. They’ve been used to improve digestion, fight cancer, fight diabetes, and much more. Another noteworthy benefit is their ability to reduce inflammation throughout the body. That’s because cloves contain a compound called eugenol. Eugenol works by blocking the activity of the harmful inflammation-causing enzyme cyclooxygenase (COX).

To incorporate cloves into your regular diet, try adding them to homemade soups and stews. Another popular way to eat cloves is to steep them in water and make clove tea. 

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5) Basil

Often used to flavor Italian dishes, Basil is another powerful herb that contains the anti-inflammatory compound eugenol. For this reason, basil is known to help provide relief for people who suffer from rheumatoid arthritis or other inflammatory illnesses. 

Additionally, basil is famous for its antibacterial properties. After conducting numerous studies, researchers have found basil provides strong protection against harmful bacteria growth. This helps improve immunity and overall health.

If you’re looking to incorporate more basil into your regular diet, try adding it to salads, sandwiches, and soups!

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6) Oregano

While Oregano is popular in Mediterranean cuisine, many people associate it with pizza. After all, it does taste delicious to sprinkle dried oregano on top of your pizza cheese! While eating greasy pizza certainly won’t help reduce your inflammation, the oregano deserves a spotlight. Oregano contains a substance called beta-caryophyllin (E-BCP) that inhibits inflammation. It’s said to benefit people who suffer from conditions such as osteoporosis and arteriosclerosis. 

Along with anti-inflammatory properties, oregano is antibacterial and antifungal. Additionally, it’s rich in antioxidants, meaning it helps boost the immune system and fights cancer. 

If you’re looking to incorporate more oregano into your diet, try adding it to soups, salads, vegetables, and even your morning egg omelets.

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7) Garlic

Is there anything that garlic can’t do? I mean, it seems like garlic is on every “health” list touting its amazing benefits. The use of garlic for medicinal purposes is nothing new. According to the University of Maryland, in early 18th century France, gravediggers drank crushed garlic in wine because they believed it would protect them from the plague. Also, during both World War I and II, soldiers used it as an antiseptic. They applied it to wounds to prevent infection. As you can see, garlic is not just a delicious flavor enhancer for your Italian food. Today, the bulbous root is known to lower high blood pressure, fight cancer, boost immunity, benefit gut health, and fight inflammation. 

One study attributed garlic’s anti-inflammatory effects to four sulphuric compounds. These sulphuric compounds work to block inflammation-causing enzymes. Along with fighting inflammation in the body, doctors say people who suffer from skin conditions like psoriasis (which is related to inflammation) can try rubbing garlic oil on their affected areas. This can lead to some relief. 

Garlic is great for sautéing just about anything. It’s also a delicious addition to soups and salads. 

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8) Cilantro

Cilantro brings a somewhat citrusy flavor to food, which is why it works so well in dishes like guacamole and salsa. Along with its recognizable flavor, cilantro is packed with nutrients that benefit the body in many ways. It’s known to benefit heart health, digestive health, mental health, and skin health. It’s also said to fight cancer. Plus, cilantro is known as a powerful anti-inflammatory herb. A study published in Molecular Neurobiology found that coriander (AKA cilantro) can reduce neurological inflammation, which can lead to diseases such as Alzheimer’s, Parkinson’s, MS, and more. The anti-inflammatory benefits of cilantro are also said to help ease rheumatoid arthritis symptoms.

Along with guacamole and salsa, cilantro is a great addition to soups and wraps. It’s also a good herb to cook with. 

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9) Cayenne Pepper

Spice up your health with cayenne pepper! Researchers say it’s a beneficial anti-inflammatory because it contains the inflammation-blocking compound capsaicin. The hotter the pepper, the more capsaicin it contains. So if you like the taste of hot peppers then eat up! Capsaicin has been proven so powerful, it’s actually used in many pain relief ointments and creams.

Since cayenne pepper does fight inflammation, it’s been used to relieve arthritis, pain conditions, psoriasis, and other inflammatory conditions. Other benefits of cayenne pepper include: 

• Fights cancer
• Aids weight loss
• Boosts the immune system

An easy way to consume more Cayenne pepper is to use it in powder form. Then you can easily sprinkle it on top of seafood or eggs. You can also add it to plain hummus to kick up the flavor and nutritional value. 

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10) Sage

Sage is an herb that’s native to the Mediterranean and offers a long list of health benefits. Along with soothing gastrointestinal issues, easing menstrual discomfort, increasing circulation, and killing bacteria, sage is known as a natural anti-inflammatory. Researchers believe sage’s anti-inflammatory benefits derive from the molecules carnosic acid and carnosol, which work to suppress pro-inflammatory responses. 

 

One of the easiest ways to incorporate sage into your diet is to make sage tea. You can also add the leaves to Middle Eastern and Italian dishes. Get creative by adding sage leaves to olive oil or vinegar. The infused oil/vinegar will give your salad an extra kick.   

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11) Thyme

Thyme is a member of the mint family and is an extremely nutrient-dense herb. For centuries, thyme has been used for its medicinal purposes. Some of the health benefits of thyme include:

• Aids digestion
• Boosts immunity
• Fights infections
• Helps relieve upper respiratory tract problems
• Improves mood
• Fights inflammation

To incorporate thyme into your regular diet, try adding it to casseroles, soups, stews, and sautéed vegetables. You can also sprinkle a little thyme on eggs, meats, and fish dishes to enhance flavor and nutritional value. 

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12) Cinnamon

The delicious spice cinnamon has been valued in both the culinary and holistic worlds. Some of the health benefits include:

• Boosts brain function
• Fights cancer
• Aids digestion
• Supports weight loss
• Fights diabetes

Many of the above benefits are a result of cinnamon’s anti-inflammatory properties. Cinnamon contains compounds that work to block inflammation linked to neurodegenerative diseases. According to researchers, cinnamon is a potent anti-inflammatory, in part, because of its cinnamaldehyde content. 

To incorporate more cinnamon into your life, add a cinnamon stick to your morning hot tea. Trust me, black tea with honey and cinnamon is both delicious and nutritious. You can also add cinnamon to your breakfast oatmeal. Yummy!

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Essential Oils

Throughout this article, you noticed that I made recommendations for how you can incorporate these 12 anti-inflammatory herbs and spices into your regular diet. These suggestions called for either fresh or dried herbs. I also mentioned that these herbs and spices come in powdered form. However, it’s important to note that they are also available in essential oils. 

When searching for essential oils in your local health food store, you will notice they come in a few grades. Food-grade essential oils can be consumed (note: a little goes a long way). Other grades are intended for aromatherapy purposes or topical use. Regardless of how you use essential oils, health professionals say the powerful anti-inflammatory benefits remain.

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11 Foods That Make You Look Younger

Aging is a natural part of life that can’t be avoided. However, the foods you eat can help you age better, both inside and out. Here are 11 foods that can help you look younger. 1. Extra virgin olive Oil Extra virgin olive oil is one of the healthiest fats on earth. Research has shown […] The article "11 Foods That Make You Look Younger" appeared first on http://ift.tt/1UKvwir

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Food of the Week: Black Beans

Black beans and other beans such as pinto beans, navy beans, and kidney beans are all known scientifically as Phaselous vulgaris . (This scientific name refers to the genus and species of the plant; navy, kidney, pinto, etc. are different varieties ...

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

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

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Best sources of Molybdenum

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

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From the kitchen: Tips for Preparing Black Beans

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

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How does canola oil compare with other cooking oils, and should I consider using it in my meal plan?

Canola is a seed oil obtained from seeds of one particular variety of rape plant ( Brassica napus subsp. Rapus ). For this reason, canola oil is also often called rapeseed oil. The "can" in "canola" refers to initial commercial development of ...

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Black Beans: description and history

Black beans could not be more succinctly and descriptively named. They are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. With a rich flavor that has been compared to mushrooms, black beans ...

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Black Beans: what's new and beneficial

What's New and Beneficial About Black Beans Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be ...

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Black Beans: health benefits

Among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes. Included here, of course, is the amazing protein-plus-fiber content of black beans. From a single, one-cup serving of ...

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Black Beans: how to select, store, prepare, and cook

Both dried and canned black beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the ...

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Black Beans: possible individual concerns

Black beans contain purines. Purines are naturally occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since ...

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Black Beans: nutritional profile

The seed coat (outermost surface) of black beans is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. Kaempferol and quercetin are additional flavonoids provided by this legume. Also contained in black ...

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Vitamin B12 Injections: Good or Bad?

Vitamin supplements are very popular. People often believe they’ll act as a safety net and help to ensure adequate nutrient intake. Supplementing with vitamin B12 is particularly common, because deficiency is widespread. In fact, many people regularly get injections with vitamin B12. These are claimed to help with energy levels, brain function and weight loss, […] The article "Vitamin B12 Injections: Good or Bad?" appeared first on http://ift.tt/1UKvwir

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Stovetop Herb Popcorn

When did we all fall under the spell of microwave popcorn? Make your own, because it’s cheaper and better for you. Afraid you’ll burn it?

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Deviled Chickpea Bites

You’re not still messing around with deviled eggs, are you? Try these delicious deviled chickpea bites and bring your buffet table into the twenty-first century. This makes about 18 bites, enough for 4 to 6 people.

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10 Health and Performance Benefits of Creatine

Creatine is a natural supplement used to boost athletic performance (1). It is one of the world’s best supplements for building muscle and strength (1, 2, 3, 4). Despite common myths in the media, creatine is extremely safe and is also used in a clinical setting to treat neurological diseases (5, 6). More than 500 […] The article "10 Health and Performance Benefits of Creatine" appeared first on http://ift.tt/1UKvwir

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11 Prebiotic Foods For Optimal Gut Health

Lately, it seems like everyone is talking about the benefits of probiotics. You know, the good bacteria that help keep our digestive tract healthy, support a strong immune system and benefit nearly every function in the human body. Supplement companies are paying big bucks to advertise their probiotics on television commercials and magazine print ads. Yogurt companies are bragging about their products that contain “live cultures.” The living bacteria and yeast that we refer to as probiotics are everywhere. But what about prebiotics? 

While they aren’t talked about nearly as much, prebiotics are just as important for our overall health. Unlike probiotics, prebiotics are not alive. Rather, they are a non-digestible form of fiber. This type of fiber acts as food (or fertilizer) for probiotics. This is extremely important because if your beneficial bacteria didn’t have anything to feed off, they would be easily destroyed by your body’s bad bacteria.

Yes, bad bacteria …

In order for your body to function properly, doctors say you should have about 80% good bacteria and 20% bad bacteria. When the bad guys take over, though, health suffers. As a result, you may experience frequent colds, autoimmune disease, chronic fatigue, depression, anxiety, food allergies, digestive issues, weight fluctuations, thyroid disease, skin conditions, and more. So, as you can see, it’s very important to give your body its daily dose of needed prebiotics. 

There are only two ways you can introduce prebiotics into your body — through supplements or the food you eat. There are a number of nourishing foods that are rich in prebiotics. Below are 11 of the top prebiotic foods for optimal gut health. Chances are, you are already eating some of these prebiotic foods and didn’t even know their health benefit. 

1) Chicory Root

64.6% fiber by weight

Chicory root belongs to the same family as sunflowers and daisies. It’s also considered a cousin to lettuce and dandelions. While the plant is often used in salads, it’s also commonly used to make coffee. Since chicory root tastes similar to the popular morning beverage, but doesn’t have any caffeine, some people like to grind it up and add it to boiling water. This process leaves you with chicory root “coffee.” 

Chicory root has been used for its medicinal purposes for centuries. Ancient Egyptians and Ancient Romans consumed the herb in large amounts because they believed it could purify the blood and support liver health. That’s because it’s loaded with key vitamins, minerals, and antioxidants. Today, we know chicory root as one of the most powerful prebiotic foods out there. It contains a prebiotic called Inulin, which is vital to immunity and digestive health. While other plants also contain this prebiotic, chicory root touts the highest concentration.

Along with boosting immunity and improving digestion, inulin has been known to protect heart health, bone health, and aid weight loss. In one study, a group of 48 overweight adults were given either 21 grams of inulin or a placebo every day. After 12 weeks, researchers found the group who ingested the inulin experienced a decrease in hunger and lost weight.

2) Jerusalem Artichoke

31.5% fiber by weight

When you hear the name “Jerusalem artichoke” you probably think of the large green globe-like vegetable that’s used to create spinach and artichoke dip (my goodness that stuff is yummy). That isn’t the case, though. While it may be confusing at first, artichokes and Jerusalem artichokes aren’t the same. Rather, a Jerusalem artichoke resembles ginger root. Much like ginger root, Jerusalem artichokes (often called sunchokes) are extremely nutritious. Along with being rich in iron, potassium, and key vitamins, it’s a great source of the prebiotic inulin. 

While you can eat Jerusalem artichokes raw or cooked, if you’re looking for the best source of prebiotics, you’re encouraged to eat them raw. Inulin’s content is altered by cooking due to high heat. 

3) Dandelion Greens

24.3% fiber by weight

Dandelions aren’t just pretty flowers in your garden or field … they’re also edible. You can add dandelion greens to tea, soups, salads, and sandwiches. While all parts of the flower are nutritious, dandelion greens are rich in vitamins A, K, potassium, calcium, iron, and the prebiotic inulin. In fact, dandelion greens are 24.3 percent fiber by weight. That means they’re one of the best prebiotic foods you can consume.

 

4) Garlic

17.5% fiber by weight

Garlic is not only the perfect flavor enhancer for your Italian food, but it’s also loaded with good-for-you nutrients that have a major impact on the body. Garlic is a bulbous root that has been known to lower high blood pressure, fight cancer, boost immunity, and fight inflammation. It has antiviral and antifungal properties. Of course, those are just a few of garlic’s many health benefits. Since it’s also a prebiotic food, garlic plays a large role in diversifying our gut microbiome. Researchers say, as a general rule of thumb, the more diverse our gut bacteria is, the healthier we are!

When shopping for garlic in your local grocery store, you will notice it comes in many forms — minced, powder, flakes, or paste. If you want to reap the biggest benefits, though, doctors say to reach for fresh garlic.  Additionally, while cooked garlic still has nutritional value, it’s best to eat it raw. 

5) Leeks

11.7% fiber by weight

The leek is a popular plant related to onions, garlic, and shallots. Being from the same family as some powerhouse veggies, it’s no wonder leeks pack a powerful nutritional punch. Along with having antibacterial, antiviral, and anti-fungal properties, leeks have proven to work well as both a diuretic and a laxative. Plus, they contain cancer-fighting properties and support heart health. The health benefits don’t end there, though. With 11.7 perfect of fiber by weight, leeks are considered a powerful prebiotic food. It’s important to note that not all high-fiber foods are considered prebiotic foods. Rather, prebiotics are a certain type of fiber. 

6) Onions

Raw: 8.6% fiber by weight
Cooked: 5% fiber by weight

According to Dr. Joseph Mercola, 87 percent of Americans say they like onions. That’s a very good thing since onions are one of the healthiest foods you can eat! In both raw and cooked forms, onions are a great source of inulin (prebiotics). As you can see from the bold percentages above, though, there is slightly more prebiotic fiber in raw onions, making them a better option. Additionally, certain cancer-fighting compounds and immune boosting nutrients are destroyed when onions are cooked. 

Overall, onions are rich in prebiotics, sulphuric compounds, flavonoids, polyphenols, and vitamin C. So what does all of this mean? Well, these nutrients help onions: 

• Lower high blood pressure
• Promote heart health
• Fight cancer
• May prevent ulcers
• Boost immunity
• Improve nutrient absorption
• Improve intestinal flora (AKA gut bacteria)
• Support digestive health

To add more raw onions to your diet, try dicing them up and adding them to salads, sandwiches and tuna salad. 

7) Asparagus

5% fiber by weight

Asparagus is another super veggie that’s rich in nutrients such as folic acid, vitamins A, B, C, K, potassium, protein, and inulin (prebiotics). Given its high nutrient content, asparagus has been known to nourish the digestive tract, fight inflammation, fight cancer, lower risk of type 2 diabetes, serve as a natural diuretic, and increase nutrient absorption. 

The health benefits of asparagus were known early on. In fact, when it was first cultivated about 2,500 years ago in Greece, asparagus was used as a natural medicine.

If you’re looking to introduce more asparagus into your diet, it’s great cooked in a pan, roasted, or grilled. Eat it as a side dish, incorporate it into salads, or much on it as a delicious snack. 

8) Raw Wheat Bran

5% fiber by weight

You’ve probably heard the name “wheat bran” plenty of times from popular cereal and bread commercials. It’s also often added to baked goods and soups. While people who suffer from Celiac disease or gluten intolerance should stay clear of wheat bran, it does have a place in a healthy diet. With 5 percent fiber by weight, raw wheat bran is considered a great prebiotic food. Like the other foods on this list, it contains beneficial inulin. 

Along with prebiotics, wheat bran is a good source of vitamin B, dietary fiber, iron, magnesium, potassium, zinc, manganese, copper, and selenium. Those are all key vitamins and minerals the body needs to function properly. A few health benefits of eating wheat bran include:

• Fights colon diseases 
• Fights certain types of cancer
• Supports healthy bowels
• Lowers high cholesterol
• Supports heart health
• Fights type 2 diabetes

9) Banana

1% fiber by weight

While some people argue that bananas contain a relatively high amount of sugar, they are extremely nutritious. Not only do they contain gut-beneficial prebiotics, but they are also loaded with important vitamins and minerals. 

Bananas are rich in potassium, making them an athletes best friend. Eat a banana before your workout to boost energy or after your workout to repair muscles and balance water retention.

Additionally, if you’re trying to ditch a few extra pesky pounds, try adding bananas to your diet. Since they’re loaded with fiber, they’re extremely filling. That means you shouldn’t feel the need to reach for a high-calorie snack.

 

If you’re looking to add bananas to your diet for their prebiotic benefits, look for ones that aren’t fully ripe yet. Rather, grab a bunch that are still a bit greenish and don’t have any brown spots. Once you’ve picked out the perfect bunch, you can simply peel and munch or add one to your morning smoothie. 

 

10) Avocado

Avocados are one of the most nutrient-dense fruits on earth. For that reason, they’re often referred to as a “superfood.” They contain a long list of vitamins, minerals, and antioxidants. They are most well-known for their high protein, healthy fats, and fiber content. Of course, we can’t forget prebiotics. Avocados are yet another food that contain beneficial prebiotic fiber.

Studies have found avocados are amazing for health. They are known to:

• Aid weight loss
• Improve heart health
• Lower bad cholesterol levels
• Fight cancer
• Improve digestion
• Support brain function
• Protect against insulin resistance and diabetes
• Balance hormones
• Support healthy skin 
• Support eye health

11) Kiwi 

Today, scientists have confirmed much of what ancient health enthusiasts already knew — kiwi has amazing medicinal properties. Along with extremely high levels of Vitamin B6, C, K, A, and a long list of minerals, kiwi is rich in prebiotics. Thanks to their nutritional content, kiwis have been known to:

• Boost immunity
• Fight cancer
• Aid digestion
• Promote heart health
• Support eye health
• Fight signs of aging

Raw vs. Cooked 

Throughout this article, I’ve encouraged you to eat these prebiotic foods raw whenever possible. That’s because eating your veggies raw can help preserve certain nutrients, such as prebiotics. Heating any vegetable changes its composition in one way or another.

If you don’t like raw veggies, it’s still better to cook them than to ditch them completely. To preserve as many nutrients as possible don’t overcook. Also, avoid cooking your vegetables on extremely high heat. Steaming is always a preferable option. 

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10 Healthy Homemade Mayonnaise Recipes

Making homemade mayonnaise is easy, and it tastes better than most store-bought versions. In addition, you can choose to include only healthy ingredients in your mayo. This way, you can avoid the refined vegetable oils that most commercial brands use. You can also experiment with your mayo, adding many different ingredients and flavors. Here is […] The article "10 Healthy Homemade Mayonnaise Recipes" appeared first on http://ift.tt/1UKvwir

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Kaffree Roma Roasted Grain Beverage a Review

Are you a coffee lover who just can’t handle any amount of caffeine? Do you like the idea of sipping on something hot and soothing, but just aren’t enamored of tea? Kaffree Roma might be just the alternative you’re looking for.

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Black Bean Nachos Grandes

Black Bean Nachos Grandes are great as an appetizer, a light meal, or a simple accompaniment to salads and grain dishes. Use natural stone-ground organic tortilla chips for best results. Delicious served with your favor salsa and, if you’d like, some guacamole.

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Mushroom Couscous

This super-simple pearl (Israeli) couscous side dish gets its flavor from dried mushrooms. This goes with just about any kind of meal and serves 8 as a side dish. Recipes and photos from

Sweet and Spicy CilantroCucumber Salad

This simple, spicy cucumber salad works well as a side dish, or tossed into a green salad, thrown into a wrap, or added to a falafel or sandwich. The spice level can easily be adjusted depending on the type of peppers you use. The recipe calls for Fresno peppers.

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11 Benefits of Breastfeeding for Both Mom and Baby

Breast milk provides optimal nutrition for babies. It has the right amount of nutrients, is easily digested and readily available. However, the rate of breastfeeding is as low as 30% in some groups of women (1, 2). While some women are unable to breastfeed, others simply choose not to. Yet studies show breastfeeding has major […] The article "11 Benefits of Breastfeeding for Both Mom and Baby" appeared first on http://ift.tt/1UKvwir

- Click the link or visit Authority Nutrition to read the article now.

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Five Ways to Eat Vegan On a Budget

Contributed by Jennifer B. Niles, author of

10 Healthy Fat Foods Every Diet Should Include

If you are someone who avoids eating fatty foods at all cost because you think they will make your waistline expand, then it’s time to get the skinny on fats. Let me start by saying that fats are not all created equal. Trans fats are the bad guys. If you say hello to trans fats too often then you can definitely say goodbye to your skinny jeans and the quality of your health. But there are a whole other class of fats out there that our bodies actually need for energy, cell growth, nutrient absorption, hormone balance, and more.

Healthy fats include polyunsaturated, monounsaturated, and saturated fats. Before we go over the 10 healthy fat foods that every balanced diet should include, let’s take a quick lesson on healthy fats. 

Unsaturated fats – This type of fat is typically liquid at room temperature and can be found in foods like olive oil, seeds, nuts, and seafood. I’ll talk more about those foods in just a minute. 

Saturated fats – This type of fat is typically solid at room temperature. While saturated fats are often viewed as “bad” fats, certain sources are considered great for our health. Take coconut oil for example! 

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1) Avocados 

Often referred to as a “superfood,” avocados are among the most nutrient-dense fruits on earth. They contain a long list of vitamins, minerals, and antioxidants. Plus, they’re loaded with protein, fiber, and fat. According to the United States Department of Agriculture (USDA), avocados contain around 29 grams of fat. Don’t let that high number scare you, though. Studies have found avocados are amazing for health. They are known to:

• Aid weight loss
• Improve heart health
• Lower bad cholesterol levels
• Fight cancer
• Improve digestion
• Support brain function
• Protect against insulin resistance and diabetes
• Balance hormones
• Support healthy skin 
• Support eye health

After reading the health benefits, it’s no wonder avocados achieved “superfood” status. 

When it comes to incorporating avocados into your daily diet, they’re extremely versatile. Aside from traditional guacamole, you can mash them up and replace butter on toast. You can also add them to soups, salads, and smoothies. If you like to bake, you can even use them as a fat replacement in baked goods. 

2) Eggs

Over the years, eggs have gotten a pretty bad reputation. Some people avoid eggs altogether because they believe the high fat and cholesterol content make them unhealthy. Then there are the people who only eat egg whites because they believe the yolk is the only unhealthy part. According to researchers, the truth is, eating whole eggs is extremely good for you. It’s important to remember that not all fats and cholesterol are created equal. Eggs are actually a great source of protein, healthy fats, and good cholesterol. Plus, eating just one egg provides your body with 13 essential vitamins and minerals. Oh, and did I mention that one large egg is only 70 calories? 

If you want to reap the amazing health benefits of eggs, you will want to eat the entire egg. Yes, that includes the controversial yolk. According to experts at the Egg Nutrition Center, key nutrients such as choline, vitamin B12, vitamin D, and iron are found exclusively in the yolk. Consuming the nutrients from whole egg can help with:

• Weight management
• Improve muscle strength
• Support healthy brain function
• Support eye health
• Support healthy pregnancy

So which type of eggs are the healthiest? According to the Egg Nutrition Center, the answer may surprise you. They say:

“The nutrient content of eggs is similar regardless of color (white or brown), grade (AA, A, or B), or how they are raised (organic, free-range, and conventional).”

3) Salmon (& Other Fatty Fish)

Wild caught salmon is another powerhouse food. According to the USDA, a 3 ounce Atlantic salmon fillet contains 17 grams of protein and 11 grams of fat. While the fat content may sound high, remember it’s good fat. Salmon is rich in beneficial Omega-3s, which have been known to: 

• Support heart health
• Lower bad cholesterol
• Fight diabetes
• Aid digestion
• Improve mood
• Support healthy brain function
• Reduce risk of cancer 

Those are just some of the top benefits on our list of 13 reasons to include Omega-3 fats in your diet. 

Along with salmon, there are other fatty fish in the sea that pack a nutritional punch. They include mackerel, herring, trout, sardines, and tuna. The American Heart Association recommends people eat at least two servings of fish a week to reap the Omega-3 benefits. 

4) Coconut Oil

Today, it seems everyone is going coco-nuts … and rightfully so. It feels like coconut oil can cure just about everything. It has anti-bacterial, anti-microbial, and anti-fungal properties to ward off harmful toxins and illnesses. As of today, there are more than 1,500 studies that prove coconut oil offers amazing health benefits such as:

• Aids weight loss
• Fights inflammation
• Lowers bad cholesterol
• Boosts the immune system
• Fights cancer
• Fights UTIs
• Improves digestion
• Reduces stomach ulcers
• Supports brain health
• Boosts energy
• Heals burns
• Prevents gum disease

Believe it or not, those are just a few benefits. The list goes on! Before we learned about coconut oil’s health and beauty benefits, though, a lot of people actually feared consuming coconut oil because it’s full of saturated fat. Just one tablespoon has a whopping 14 grams of fat. Here’s what researchers now know — coconut oil is composed of medium-chain fatty acids (MCFAs). Unlike long-chain fatty acids (LCFAs) found in plant-based oils, MCFAs are easy to digest, immediately convert into energy, and not readily stored as fat.

Consuming just one tablespoon of coconut oil at meals could have major effects on the body. To add more coconut oil into your diet, try cooking with it. Since coconut oil has a high smoke point, it’s great in the frying pan. You can also use it to replace butter on toast, use it as coffee creamer, add it to your morning oatmeal, put a spoonful in yogurt, or mix some into smoothies. 

Note: When you’re buying coconut oil, make sure to pick up a bottle that says the following: Organic, virgin, unrefined.

5) Olive Oil

Just because we love coconut oil so much doesn’t mean we should forget about olive oil. The oil we’ve nicknamed “liquid gold” is derived from olives. Manufacturers simply squeeze olives until oil is released. Then, voila, you have olive oil!

As a staple in the Mediterranean diet, olive oil is chock full of healthy monounsaturated fatty acids and antioxidants that have proven to reduce the risk of a number of diseases and conditions. Some of the health benefits of olive oil include:

• Benefits heart health
• Lowers bad cholesterol
• Reduces risk of stroke
• Lowers blood pressure
• Fights certain types of cancers
• Speeds up weight loss
• Protects bones

When purchasing olive oil there are two main things you want to look for. For one – make sure it’s extra virgin. This refers to the grade of oil. Many cheap oils are loaded with chemicals and/or are diluted. Second — make sure to get “cold pressed.” This refers to the extraction process. When heat is used to extract oil from olives some of the nutrients are destroyed. 

6) Olives

Since olive oil made the list you may not be that surprised to see olives on here too. But if you aren’t someone who eats plain olives (either black or green), then you may not have realized they are considered a high-fat food. Just four green olives have 2.5 grams of fat. Like I’ve stressed with some of the other foods on this list, though, it’s the type of fat that matters. Approximately three-fourths of the fat in olives is oleic acid, a monounsaturated fatty acid that has major heart-health benefits. Oleic acid has been known to lower blood pressure and reduce risk of cardiovascular disease. Olives also contain Omega-3s. Along with healthy fat, olives are rich in cancer-fighting antioxidants and vitamin E. 

7) Peanut Butter (& Other Nut Butters)

It turns out those peanut butter and jelly sandwiches that your mom packed for you as a child were both delicious and nutritious. Just two tablespoons of peanut butter have around 16 grams of fat, none of which are trans fats. On the flip side, most of the fat found in peanut butter is heart-healthy monounsaturated fat. Along with supporting heart health, researchers say the healthy fats in peanut butter help keep people feeling full for longer, meaning many munchers cut down on mindless snacking. That’s a huge benefit for weight loss!

Along with healthy fats, peanut butter is also high in protein, potassium, fiber, and other key vitamins the body needs. Due to its high nutritional value, eating peanut butter has been linked to:

• Weight loss
• Heart health
• Building and repairing muscle tissue
• Lowering bad cholesterol
• Fighting Type 2 Diabetes

Some other healthy nut butters include almond butter, cashew butter, and hazelnut butter. When choosing which brand of nut butter to buy, make sure to read the ingredient label carefully. Look for an organic nut butter that doesn’t contain high fructose corn syrup or other dangerous food additives. 

8) Nuts

Almonds, walnuts, pecans, hazelnuts, peanuts, and more! There are a large variety of nuts all filled with healthy amino acids and unsaturated fats. Along with healthy fats, nuts are also a great source of protein, vitamins, and minerals. Several studies have linked nuts to:

• Reduced risk of diabetes
• Reduced risk of heart disease
• Reduced risk of stroke 
• Weight management
• Brain health
• Boosted immunity

After reading a quick overview of their health benefits, it’s clear that nuts are a wonderful grab-and-go snack. Just throw some in a Ziploc bag and head out the door. 

Note: When buying nuts, don’t opt for the honey glazed or chocolate coated options (unless you’re making them yourself and can control every ingredient). Rather, it’s best to stick with regular nuts that haven’t been dipped in any refined oils or sugars. 

9) Seeds

Seeds may be tiny, but they’re also mighty. You may not realize it, but chia, flax, hemp, pumpkin, and sunflower seeds are rich in monounsaturated fats, like omega-3 fatty acids. To give you a quick overview of what I mean when I use the word “rich”:

1 ounce of chia seeds has about 9 grams of fat.
1 ounce of whole flax seeds has about 8 grams of fat. 
1 ounce of pumpkin seeds has about 5 grams of fat. 

Those numbers are according to the USDA. 

Along with healthy fats, seeds also contain protein, fiber, magnesium, and other vitamins and minerals. As far as health benefits are concerned, seeds have been known to:

• Support heart health
• Support brain function
• Fight inflammation
• Protect against osteoporosis 
• Boost the immune system
• Benefit weight loss
• Boost mood

10) Dark Chocolate

To all the chocolate lovers out there, this is not a joke. Chocolate is actually something you’re encouraged to include in your daily diet. So in case you needed a good reason for indulging in a little sweet during the day, you’re welcome! 

Okay … I need to confess something. There is a catch. When I say chocolate, I really mean dark chocolate. More specifically, organic dark chocolate made from at least 70% raw cacao or cocoa. This type of chocolate is far from the sweet milk chocolate Hershey’s bar many people love. Rather, when biting into dark chocolate for the first time, you may be surprised by the bitter taste. If you’re someone who likes the flavor of dark chocolate, though, then you’re in luck. Researchers say eating a moderate amount (about two ounces a day), can:

• Improve blood flow
• Fight inflammation
• Fight stress
• Fight fatigue
• Help prevent diabetes
• Improve gastrointestinal flora

How Much Healthy Fat Is Actually Healthy?

You’ve heard the saying before, “Everything in moderation.” That saying definitely applies to dietary fats. Just because the 10 foods I mentioned above are filled with “healthy” fats, doesn’t mean you should sit around and eat them all day. Rather, the American Heart Association suggests healthy adults limit their dietary fat intake to between 20-35 percent of total daily calories. Based on a diet of 2,000-calories a day, that would mean healthy adults should eat between 44-78 grams of fat a day. 

Of those 44-78 grams of fat a day, the latest Dietary Guidelines for Americans recommend keeping saturated fat to less than 10 percent of your daily calories. Again, based on a diet of 2,000 calories a day, that would mean healthy adults should limit saturated fats to about 22 grams of saturated fat a day.

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