37 Things to Avoid as a Vegan

Vegans avoid eating foods of animal origin. There are a variety of reasons for following a vegan diet, including ethical, health or environmental concerns. Some of the foods vegans should avoid are obvious, but others may surprise you. What’s more, not all vegan foods are nutritious and some are best avoided. This article lists 37 […] The article "37 Things to Avoid as a Vegan" appeared first on AuthorityNutrition.com

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6 Delicious Heart-Healthy Foods

Contributed by Sameer Ather, MD, PhD. Heart disease and stroke affect men and women alike all over the world, deadlier than all cancers combined – according to the latest findings in the medical field. Of course, such terrible illnesses can be prevented if we cut down smoking and drinking alcohol and if we manage to get enough sleep.

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The Top 7 Wholesome Health Benefits Of Honey (Nutrition, Skincare And Hair Health)

There’s something about this beautiful golden substance created by bees that seems so irresistible. Honey has been an extremely important staple in many different civilizations throughout human evolution, used as a source of food and to treat a number of conditions and ailments since ancient times. It was also one of the first sugar substitutes to gain popularity, before avoiding refined sugar was even a trend.

 

A Brief History Of Honey

Honey is produced by bees during a series of digestion and regurgitation processes, and concentrated through a dehydration process inside the bee hive. It comes from the nectar they collect from local flower pollen. Honey has a particularly complex chemical composition that varies, depending on its botanical source, and has been reported to contain about 200 substances. Honey has a beautiful sweet smell and thick but runny substance, and can come in different colors, from light golden to dark brown. Because honey is made from the pollen of local plants, the color and nutritional value varies in different areas. Lighter varieties, such as orange blossom honey, tend to have a milder flavor, while darker varieties, from plants such as wildflowers, tend to be much stronger flavored. It takes about 60,000 bees, traveling about 55,000 miles and feeding from more than 2 million flowers, to gather enough nectar for one pound of honey. Once gathered, bees store the nectar in their stomachs, where it mixes with enzymes. That is then regurgitated into another bee’s mouth and repeated until the nectar becomes partially digested. It is then transferred into a honeycomb at the beehive. Honey has a long medicinal history, from the ancient Egyptians who used it to dress wounds, to the Greeks and Romans, who used it to heal digestive diseases.

Nutritional Value Of Honey (Per 100 grams)

Calories – 304
Total fat – 0g
Cholesterol – 0mg
Sodium – 4mg
Total carbohydrates – 82 g (27%)
Dietary fiber – 0g
Sugars – 82g
Protein – 0g
Calcium – 1% of RDI
Iron – 2% of RDI

Honey is composed mainly of fructose and glucose, with some fructo-oligosaccharides. It has a number of amino acids, vitamins, minerals and enzymes, but varies nutritionally, depending on the plants bees collect their nectar from. However, just about all natural honey contains polyphenolic plant compounds called flavonoids, including apigenin, pinocembrin, kaempferol, galangin, quercetin, hesperetin and chrysin. It also contains phenolic acids, ascorbic acid, tocopherols, catalase, superoxide dismutase, reduced glutathione, and peptides. Most of these compound work together to provide a synergistic antioxidant effect.

Health Benefits Of Honey

Honey has been used for centuries as a food staple and to cure different ailments. While there is certainly fiction mixed up with the facts, honey does, in fact, have a number of health benefits…

1. Honey Has Antibacterial Qualities

Honey has been used for generations by grandmothers and mothers to soothe sore throats, but it wasn’t until the late 19^th century that scientists confirmed the fact that it does have natural antibacterial qualities. Laboratory tests have found that the growth of food-borne pathogens, including E. coli and salmonella can be hindered by honey, and that it can fight certain bacteria like Staphylococcus and Pseudomonas aeruginosa, which are common in hospitals and medical centers. However, this has not yet been proven to have the same effect when consumed by humans.

Darker varieties of honey tend to have more antioxidants and antibacterial quality than lighter varieties. For example, Manuka honey is well-known for its dihydroxyacetone content, which is found in high concentrations of Manuka flower nectar, which turns into methylglyoxal. These flowers come from New Zealand and, similarly, you can get different grades of Manuka honey. This antibacterial, antibiotic component is actually found in most types of honey, but not in such large quantities as Manuka.

2. Honey Is A Natural Cough Medicine

Honey is listed as a demulcent by the World Health Organization (WHO), which means it is recommended for the relief of irritation in the mouth and throat. This is achieved because it forms a protective film. It has also been shown to work as a dextromethorphan, which is used in common over-the-counter cough medicines, to soothe a sore throat and aid sleep in children with upper respiratory tract infections.

3. Honey Can Aid Wound Healing

Manuka honey, specifically, is used in the treatment of wounds and skin ulcers. The New Zealand product, known as Medihoney, is made from Leptospermum scoparium nectar, and has been approved by the FDA since 2007. It works by stimulating healing because of its pH content, which leans towards acidic, and helps the healing process while soothing the wound.

4. Honey May Boost Memory

Because honey is loaded with antioxidants, it may help prevent cellular damage and cellular loss in the brain. A 2011 study found that a spoonful of honey each day might improve postmenopausal women’s memories. Participants in the study who took 20 grams of honey a day were found to have better short-term memory than participants who took a hormone pill instead. Honey also helps the body, including the brain, absorb calcium, which is essential for brain function, and therefore memory.

5. Honey May Have A Prebiotic Effect

Claims that honey is a probiotic substance have been basically disproven. However, it may have prebiotic uses. The digestive tract naturally contains good bacteria, which plays an important role in regulating your immune system and maintaining a healthy digestive system. While probiotics contain living micro-organisms that increase the levels of friendly bacteria in the intestines, prebiotics have compounds that serve as food for those bacteria. Studies have found that feeding honey to mice increased the levels of healthy bacteria in their guts. However, this has not been studied in humans yet.

6. Honey Is Good For Your Skin

The antibacterial qualities of honey can be extremely beneficial to skin health. It is a particularly useful ingredient because it can have a positive effect on both acne and ageing skin. The antioxidants found in honey are good for slowing down ageing, while its natural antibacterial compounds are great for acne treatment and prevention. On top of that, its moisturizing and soothing effect is beneficial to sensitive skin and can boost skin complexion. When used with other ingredients, honey can be especially moisturizing and nourishing.

7. Honey Can Improve Hair Health

Because honey is an emollient, it is a natural softener, making it great as a hair conditioner, especially for dry or damaged hair. The antioxidants in honey help improve scalp health and hair follicle health, potentially stimulating hair growth. The antibacterial and antiseptic qualities of honey help prevent scalp infections and psoriasis, keeping the area generally cleaner and free from bacteria. This can assist in reducing or ridding your scalp of dandruff or itchiness. And honey is great for creating shine in your hair, especially if it is naturally dry or damaged by the sun.

The Problem With Over-Consumption

Although honey does have several health benefits and is a better sweetener choice than refined sugar, it is not something that should be over-consumed. The main problem with sugar, and natural sweeteners like honey, agave nectar and maple syrup, which have sugar in them, is the fact that we get far too much in our Western diets. You would be amazed at how much sugar is added to everything, from pre-made meals, sauces and marinades to breakfast cereals, takeout food, and, of course, cakes, candy and sodas. As a result, it can be difficult to know how much sugar you are actually consuming on a daily basis. The high amounts of sugar modern diets tend to include have significantly increased the number of people suffering from conditions like obesity, type 2 diabetes and heart disease in recent years. 

Honey Recipes

Coconut Honey Vegan Cheesecake – Vegan cheesecakes are one of the best inventions ever for a sweet-toothed health enthusiast. They are incredibly delicious, super healthy, amazingly quick and simple to make, and they look really fancy! This tasty recipe calls for medjool dates and walnuts for the base, cashews, lemon juice, coconut oil, coconut milk, honey and vanilla bean for the filling, and honey and fresh fruit for the topping.

Apple & Carrot Oatmeal Muffins – When it comes to flour alternatives, oatmeal is a fantastic option – it is yummy (if you like oats!), it makes the cake or muffin moist and dense, and gives it a good fiber hit. And this recipe gets extra health points because it has fruit and vegetables in it, that not only add nutrition, but work perfectly together to create a delectable taste. These muffins are made with oats, whole wheat flour, olive oil, honey, applesauce, cinnamon, carrots and milk.

Banana Cake With Honey & Chocolate Chips – This has all the makings of a classic homemade banana loaf or cake, but with a few clever additions and changes that really add to it. Instead of refined sugar, it is sweetened with honey, which adds a delicious flavor and means it is more natural. The recipe calls for butter, honey, eggs, bananas, orange juice, baking soda and powder, cinnamon, vanilla, dark chocolate chips and self-raising flour.

Cherry Custard Tart – This is the perfect summer dessert that is light enough to enjoy on a hot day, but satisfying enough to indulge on a winter’s day. The recipe calls for flour, a little bit of sugar (you can always substitute for honey), butter, orange blossom water, cherries, honey yogurt (you can make this by adding 2 teaspoons of honey to a cup of natural yogurt), eggs and vanilla.

Honey Chocolate Zucchini Muffins – You can’t beat a rich, comforting chocolate muffin, and these ones have the healthy added benefit of zucchini, plus apple sauce and honey instead of sugar. The recipe still calls for some granulated sugar, but you can leave that out or substitute for a little extra honey. Along with those ingredients are eggs, vanilla, flour, baking soda and powder, cocoa powder and dark chocolate chips.

Creamy Watermelon Honey Smoothie – Moving away from the desserts, this healthy smoothie is nourishing, tasty and refreshing. All you need is a blender, watermelon, Greek yogurt, banana, honey and chia seeds. It gives you a good kick of vitamins, minerals, probiotics, fiber and water!

DIY Honey Skin Care Recipes

Brown Sugar Honey Facial Scrub – This is an amazing exfoliator that is 100% natural, toxin free and great for all skin types. If you have sensitive skin, you always need to be careful with scrubs of any kind, but in general, this is a pretty safe option for most faces! Because of the antibacterial and anti-fungal properties of raw honey, it is particularly beneficial for acne-prone or oily skin. This scrub is so cheap compared to store-bought scrubs, smells beautiful and works extremely well.

Homemade Honey & Lemon Face Mask – Face masks are one of the best options when it comes to keeping your skin nice and soft. Plus it’s a cheap way to have your own spa treatment at home! This one could not be easier, calling for just lemon and honey, mixed together and applied to the skin. It will leave your skin feeling fresh, clean and moisturized. The lemon has AHAs and BHAs, which are great for removing dead skin cells and clearing blackheads, acne and discoloration, while the honey’s natural antioxidants will nourish, moisturize and soften your skin, leaving you with a beautiful glow.

Honey & Avocado Face Mask – This is an even more moisturizing mask than the lemon one, and would suit people with dryer or older skin. The recipe calls for oatmeal, avocado, honey, lemon juice and apple cider vinegar. Each ingredients has its own unique properties that nourish the skin by providing it with nutrients and antioxidants.

DIY Honey Hair Care Recipes

Honey Shampoo – Honey really is an incredible ingredient when it comes to hair health. It treats dandruff, reduces frizz, moisturizes and softens. The scalp is between pH 4 and 7, and the pH of raw honey is about 4, making it slightly acidic, which helps fight dandruff, and it won’t strip the scalp and hair of its natural protective oils. That means your hair won’t be as oily between washes, because your scalp will stop over-compensating its oil production after each wash. This recipe calls for just 3 simple ingredients – raw honey, filtered water and essential oil.

Coconut Oil & Honey Hair Mask – This is another super quick and easy DIY beauty recipe that takes just two ingredients – organic coconut oil and raw honey. It is a total rejuvenator for damaged hair from blow dryers, straighteners or curlers, products or too much sun. The incredibly nourishing properties in both ingredients become a super power when applied to the hair!

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The 14 Most Common Signs of Gluten Intolerance

Gluten intolerance is a fairly common problem. It is characterized by adverse reactions to gluten, a protein found in wheat, barley and rye. Celiac disease is the most severe form of gluten intolerance. It is an autoimmune disease that affects about 1% of the population and may lead to damage in the digestive system (1, […] The article "The 14 Most Common Signs of Gluten Intolerance" appeared first on AuthorityNutrition.com

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Why Liquid Sugar Is the Worst Source of Calories

Added sugar is unhealthy when consumed in excess. However, liquid sugar may be especially harmful. Research shows that getting sugar in liquid form is much worse than getting it from solid food. This is why high-sugar beverages like soda are among the worst things you can put into your body. What Is “Liquid Sugar”? Liquid […] The article "Why Liquid Sugar Is the Worst Source of Calories" appeared first on AuthorityNutrition.com

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Easy Vegan Peanut Butter Cookies

Who doesn’t love a classic peanut butter cookie? It’s even better when you make them vegan. The original recipe contains egg and lots of sugar, but those are easy swaps to make.

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30 Fun and Healthy Recipes for Two

Whether you’re used to cooking for just yourself or you’ve recently become empty nesters, cooking for two doesn’t have to be intimidating or challenging. This collection of fun and healthy breakfast, lunch, dinner, and dessert recipes are all perfectly portioned for two. Follow them step-by-step or use them as springboards to create your own delicious dishes.

 

Breakfast

1) Baked Eggs In Avocado

If you and your spouse or roommate don’t have much time in the morning, but still want to eat a hearty meal, then this is a definite winner. All you need is two avocados, four eggs, and about two minutes of prep time. Throw them in the oven, go get dressed, and they’ll be ready to enjoy when you’re done. Since this recipe is filled with healthy fats and protein, it will help keep you feeling full until lunch time. That means there’s no need to load up on extra calories from a mid-morning snack.

2) Egg White Scramble For Two

If you love eggs, but don’t like indulging in the yolk, then try this egg white scramble. It’s perfectly portioned for two and is loaded with flavors thanks to the garlic, tomatoes, and spinach. Along with the flavors, it’s also bursting with nutrients. The spinach alone offers zinc, calcium, iron, magnesium, phosphorus, potassium, copper, manganese, and fiber. That’s not to mention the abundance of vitamins such as A, B, C, E, and K.

3) One-Pan Breakfast Quesadillas for Two

Who the heck has time for dishes in the morning (and even if you do, who really wants to clean first thing in the A.M.)? That’s one of the worst parts about making a good breakfast, don’t you agree? If you want to avoid a mess, try this one-pan breakfast quesadilla that’s portioned for two. This recipe calls for protein-packed eggs, vitamin-rich veggies, fat-fantastic avocado, and a few spices to give the dish an extra kick.

4) Hashbrown and Egg Bake For Two

YES … just YES! This baked breakfast dish calls for potatoes, eggs, asparagus, onions, garlic, cheese, and bacon. Plus, a ton of other healthy spice. While it’s obvious this dish is oozing with flavor, it’s also obvious that it can be made much healthier. If you feel like splurging, follow the directions step-by-step. If you want to make this dish a bit cleaner, though, you can easily swap out (or completely eliminate) the cheese and bacon. If you are looking to swap these ingredients for something else, try a dairy-free cheese and some turkey bacon.

5) Banana Nut Overnight Oats

If you truly are pressed for time in the mornings, why not make your breakfast the night before? Overnight oats are extremely easy to prepare, you can eat them on the go, and they’re loaded with healthy ingredients. This recipe, for example, calls for bananas, a fruit that’s full of dietary fiber that benefits digestion. This particular overnight oats recipe also uses chia seeds. While chia seeds are tiny, they are a nutritional powerhouse. They’re rich in fiber, Omega-3 fatty acids, protein, vitamins, and minerals such as calcium, phosphorus, potassium, zinc, and magnesium. Researchers say this nutrient-dense superfood can fight free radicals, boost energy, support heart health, support healthy digestion, help build muscle, and aid weight loss.

Photo Credit:The Healthy Maven

6) Mango Chia Seed Pudding

Speaking of chia seeds, you can also make your own homemade chia seed pudding. Whip up a batch in the evening, pop it in the fridge to set overnight, and dig into your creamy meal in the A.M. This dish is completely gluten-free, dairy-free, and refined sugar-free.

7) Quinoa and Egg Scramble With Spinach

Looking to add more protein to your diet? This dish can definitely do the trick. That’s because just one cup of quinoa contains approximately eight grams of plant-based protein. Plus, quinoa is considered a complete protein, meaning it packs all nine essential amino acids that your body needs to thrive. Additionally, this breakfast meal for two also calls for spinach and eggs, which provide protein! This breakfast for two option is an all-around winner.

Photo Credit: Popsugar

8) Roasted Tomato, Italian Sausage, and Ricotta Frittatas

Frittatas are sort of like an omelet, but have a different texture because they’re cooked in the oven versus fried on the stove. If you haven’t tried one yet, you’re definitely missing out! This particular frittata dish is made with eggs, tomatoes, various spices, and Italian sausage. This dish is super easy to customize. You can eliminate the sausage and add some of your other favorite veggies instead. The possibilities are endless, so feel free to get creative and play around.

9) Paleo Cashew Pancakes For Two

Do you feel guilty after digging into a big plate of pancakes? Well, you don’t have to! This recipe is made with gluten-free flour, eggs, cashew milk, cashew butter, and a little vanilla extract. There is absolutely no refined-sugar or artificial ingredients. Top it with some organic, raw maple syrup and dig in!

10) Blueberry Pomegranate Smoothie Bowl For Two

Smoothie bowls are the epitome of a fun breakfast meal. It’s a cross between a smoothie and bowl of cereal. This particular recipe is perfectly portioned for two and is packed with protein, key vitamins, and minerals. Both blueberries and pomegranates are loaded with antioxidants that help the body fight free-radicals. The Greek yogurt and scoop of protein powder offer the body a nice serving of protein to kickstart the day. Lastly, the bananas provide digestion-friendly fiber. This meal is an all-around win!

Photo Credit: Try Anything Once Culinary

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Lunch/Dinner

11) Lemon Rosemary Chicken Recipe

After a long day at the office, running around with the kids, or cleaning the house, you may not be in the mood to stand in the kitchen cooking for hours on end. That doesn’t mean you have to settle for greasy fast food or unhealthy takeout, though. This good-for-you filling meal is extremely easy to make. All you have to do is marinate some chicken with a lemon mixture (did you know lemons are great for detoxing?) and pop it in the oven. Voila … dinner is served!

12) Greek-Style Stuffed Zucchini with Tomatoes

Have you ever heard of zucchini boats before? Well, this is the perfect example of an easy-to-make, flavorful zucchini boat. All you do is cut the healthy veggie in half (length wise) and scrape out the center to create a “boat.” Then, you stuff the zucchini with food. In this case, the zucchini is stuffed with ground beef, bulgur, vegetables, and spices. This is another recipe that’s extremely easy to customize, so if you are a vegetarian household then just eliminate the meat!

Photo Credit: Delish

13) Stuffed Eggplant Boats

Like the idea of veggie boats? Then this stuffed eggplant boat is a definite must-try. While it’s the same concept as #14, it offers a completely different taste. This recipe calls for Italian seasonings and cheese. One bite of this eggplant dish will make you feel like you’re eating at a five-star Italian restaurant. No need to feel guilty after eating this dish, though. It’s low-carb, high protein, and high vitamins/minerals!

14) Coconut Curry Chicken

This dish has a lot going on … and it’s all good! The chicken provides a nice serving of protein, the coconut milk offers healthy fats, and the hot peppers will help speed up your metabolism. Of course, I can’t forget to mention that this recipe calls for onions, garlic, and ginger — three powerhouse foods that help improve overall health!

15) Peanutty Quinoa Bowls For Two

This healthy Chinese-inspired dish is nothing but cooked quinoa, veggies with peanut sauce, a ton of healing spices, and a few slices of baked tofu. There is a great amount of protein in this dish, meaning it will help keep you feeling full for longer. You can kiss that midnight snack attack goodbye! Plus, it’s gluten-free. It even calls for tamari, which is a great gluten-free alternative for soy sauce. If you avoid soy in your diet, you can easily ditch the tofu.

Photo Credit: Oh My Veggies

16) Greek-Style Stuffed Peppers

This nutrient-dense dinner for two definitely deserves a spot on your table. Let’s start with the bell peppers. Did you know that red peppers have more than double the amount of vitamin C than an orange? They also have up to nine times more vitamin C than green bell peppers. So when picking out the perfect pepper to stuff, reach for red! Okay … now let’s talk about what to stuff your pepper with. While you can play around with ingredients, this particular recipe calls for ground chicken and quinoa. That makes this dish a protein powerhouse. Plus, it also contains lemon juice and garlic. That makes it great for detoxing.

17) Ground Turkey and Spinach Stuffed Mushrooms

This Paleo dinner or lunch idea is super easy and super filling. The large portobello mushrooms give you that satisfying ‘meaty’ feel and offer your body a nice dose of beneficial nutrients.

Photo Credit: Table For Two

18) Baked Salmon With Honey Dijon and Garlic Glaze

When you’re looking for a healthy and delicious meal, salmon is always an excellent choice. This popular fish is rich in mood-boosting vitamin D and heart-healthy omega-3 fatty acids. It’s also great for digestion, brain health, eye health, sleep quality, and your complexion. Plus, salmon contains a lot less mercury than other fish. So if you’re worried about contaminated seafood then opt for salmon.

19) Kung Pao Chicken Zoodles

There’s something fun about slurping up a big bowl of noodles. Well, except for when you finish eating and are left feeling stuffed, bloated, and tired. That part is not so fun. That’s where this meal comes in handy. In this Kung Pao Chicken dish, you replace traditional noodles with gluten-free zoodles. In case you’ve never heard of zoodles before, they are spiralized zucchini. You will need a spiralizer to make this dish, but you can pick one up at places like Bed Bath and Beyond or Target. There are a lot of cheap brands out there that work well.

Photo Credit: Skinny Taste

20) Fish Tacos With Mango Salsa

Celebrate Taco Tuesday with this healthified fish dish. The recipe calls for tilapia, but you can easily swap for a different fish fillet. When you bite into these fish tacos, you will experience a little party in your mouth since the fish is complimented by homemade sweet/spicy mango salsa. If you follow a gluten-free diet, either opt for gluten free taco shells or use a butter lettuce leaf.

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Dessert

21) Avocado Brownies For Two

So I have a confession. In my opinion, the best part of a meal is dessert. The worst part about dessert, though, is I can never stop eating it. Does that sound familiar? If so, this recipe is perfect since it only makes two servings! That’s immediate portion control. Additionally, it uses healthier ingredients so you don’t have to feel guilty for indulging. A mashed avocado provides this recipe with healthy fats and a creamy texture. The other humble ingredients used in this recipe make it gluten-free, refined sugar-free, and preservative free.

Photo Credit: A Saucy Kitchen

22) Guilt-Less Banana Ice Cream

Ice cream is a refreshing dessert option, but who wants all that sugar?! Instead, try this banana “nice cream.” It’s dairy-free (since it’s nothing but frozen bananas and coconut milk) and refined sugar-free. Since it contains nothing but a humble fruit and some dairy-free milk, I suppose you can actually say this dessert is nutritious!

23) Healthy Peanut Butter Apple Crisp

This is a great fall/winter dessert idea (although, your taste buds and waistline will enjoy it any time of the year). It calls for tart apples, creamy peanut butter, and crunchy homemade granola crumble. It’s gluten-free, refined sugar-free, and preservative free.

Photo Credit: The Creative Bite

24) Chocolate Peanut Butter Plantain Donuts

I think it’s pretty fair to say that everyone loves eating donuts, but no one wants to look like they love eating donuts! Am I right!? If you are craving the round treat, then try this recipe. There are only five ingredients in these homemade donuts, none of which include gluten, grains, dairy, eggs, soy or refined sugar. Rather, they’re filled with humble protein-packed ingredients!

25) Chocolate Mousse

This healthified chocolate mousse dish is simple, yet impressive. It’s made with coconut cream and gelatin instead of the traditional egg whites, making it dairy-free. Don’t tell your guest and you may even fool someone into thinking it’s the classic version!

26) Blueberry Tarts for Two

You may be surprised to find out how few ingredients are included in these tarts. Almonds, coconut oil, and maple syrup make up the crust. The filling is simply blueberries and coconut powder. It’s a definite must-try!

Photo Credit: The Rawsome Vegan Life

27) Maple Cinnamon Spiced Nuts

Okay … so technically this recipe yields six. However, they are extremely easy to store for snacking at a later date so I think they deserve a place on this list. For the most part, this recipe is filled with humble ingredients — nutritious nuts, egg whites, maple syrup, and spices. The only thing you may want to consider changing, though, is the 1/2 cup of granulated sugar. You can just remove it altogether (since the maple syrup will provide you with sweetness) or you can swap for another natural sweetener (such as coconut sugar)!

28) Strawberry Mint Sorbet

It doesn’t get much easier and healthier than this sorbet recipe. All you need is a blender, three ingredients, and about five minutes. This recipe only contains strawberries, water, and fresh mint leaves! No dairy and no added sugar!

29) Low Fat Chocolate Peanut Butter Muffins For Two

Yes … this recipe only makes two muffins! Isn’t that amazing? That means you won’t be tempted by dozens of tantalizing muffins staring at you, calling your name to eat another. This recipe isn’t gluten-free, but you can always swap out the whole wheat flour for a gluten-free all-purpose flour.

Photo Credit: The Conscientious Eater

30) Cranberry-Brie Walnut Stuffed Sweet Potatoes

Since this recipe is sweet and savory, you can either enjoy it as a side dish during mealtime or make it for dessert. While it’s extremely filling, it’s 100 percent guilt free. It’s just sweet potatoes, brie cheese, walnuts, and cranberries. Just thinking about this dish makes me taste fall!

Enjoy!

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A 7-Step Plan to Lose 10 Pounds in Just One Week

If you want to lose 10 pounds (4.5 kg) in one week, then you need to follow an effective plan. I’ve tested this plan on clients who were looking to lose weight fast before an event like a vacation or photo shoot, and it works wonders. In fact, some of my clients who use this […] The article "A 7-Step Plan to Lose 10 Pounds in Just One Week" appeared first on AuthorityNutrition.com

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Weekly Plant-Based Dinner Plan, September 26 – 30, 2016

In the northeast U.S., where I live, fall arrived on the calendar, and just like that, the long and overly hot summer was a thing of the past.

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8 Ways Food Companies Hide the Sugar Content of Foods

Eating a lot of added sugar is really bad for your health. It’s been linked to diseases such as obesity, type 2 diabetes and heart disease (1, 2, 3, 4). What’s more, research shows that many people are already eating way too much added sugar (5, 6, 7, 8, 9). The average American may be […] The article "8 Ways Food Companies Hide the Sugar Content of Foods" appeared first on AuthorityNutrition.com

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Food of the Week: Beets

The wild beet, the ancestor of the beet with which we are familiar today, is thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores. In these earlier times, people exclusively ate the beet ...

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Recipe of the Week: 15-Minute "Quick Steamed" Beets

Even those who love Beets often choose not to cook them because they have the reputation of taking such a long time to cook (boiling whole Beets can take over1 hour). What I discovered was that by cutting them into quarters and "Quick Steaming" them ...

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Best sources of Folate

Arguably, no conventional nutrient has undergone as much of a research renaissance in recent years as folate. Many people are familiar with the name of this B complex vitamin, and it has long been recognized as a key nutrient in human health. Low ...

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From the kitchen: Tips for Preparing Beets

Rinse gently under cold running water, taking care not to tear the skin, which helps keep the health-promoting pigments inside. Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling beets. If your hands become ...

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Is it okay for me to "eat on the run?"

"Eating on the run" is a phrase familiar to most everyone - and it is something that many of us might also do! Our average total eating time per day in the U.S. - including all meals and snacks - is just 74 minutes. If this total amount of time is ...

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

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

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What are some of the nutritional benefits of summer squash such as zucchini?

Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. For some groups of study ...

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Why should the World's Healthiest Foods be your foods of choice?

The World's Healthiest Foods are among the most nutrient-rich foods in the world and therefore help promote optimal health by providing you with maximum nutrition and taste for the least number of calories. They ensure your body is receiving the ...

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Does WHFoods directly advocate a vegetarian meal plan?

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Green Bananas: Good or Bad?

Bananas are incredibly tasty and easy to eat. What’s more, they’re rich in many essential vitamins and minerals. Most people eat bananas when they’re yellow and ripe, but green and unripe bananas are also safe to eat. However, some people dislike their taste and texture. Green vs Yellow Bananas: What’s the Difference? Bananas are typically […] The article "Green Bananas: Good or Bad?" appeared first on AuthorityNutrition.com

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Why Shiitake Mushrooms Are Good For You

Shiitake mushrooms are one of the most popular mushrooms worldwide. They are prized for their rich, savory taste and diverse health benefits. Compounds in shiitakes may help fight cancer, boost immunity and support heart health. This article explains everything you need to know about shiitake mushrooms. What Are Shiitake Mushrooms? Shiitakes are edible mushrooms native […] The article "Why Shiitake Mushrooms Are Good For You" appeared first on AuthorityNutrition.com

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How to Recover Naturally from Adrenal Fatigue

‘I was losing A LOT of hair, barely sleeping and feeling anxious and exhausted all the time. My family could hardly recognize me, and I felt like a stranger in my skin. I have always been a very calm person, even under pressure. However, when I finally decided to seek support, the mere thought of driving my kids to school almost gave me a panic attack. After an extensive ‘health interview,’ it turned out that my adrenal glands were part of my issue and thorough testing (which conventional doctors refused to do), revealed that I had adrenal fatigue. I was stunned and outraged! No one had ever said anything about my adrenal glands!’

 

This story is just one real case scenario of one of my patients (Angie K., 33). However, there are (too) many of you out there who suffer from similar symptoms and are at a loss as to how to deal with how they feel. So, in this article, I’ll cover the basics of ‘adrenal fatigue,’ the most popular myths associated with it and how to treat it naturally.

What exactly are the adrenal glands?

Also known as the suprarenal glands, the adrenal glands lie just on top of the kidneys. These little glands have a flat pyramidal shape and weigh only 3.5 to 5g! Along with the hypothalamus and the pituitary gland, the adrenal glands control our energy, metabolism, and hormonal balance. Together, they form part of the Hypothalamus Pituitary Adrenal (HPA) axis.

The adrenal glands consist of:

(i) The adrenal cortex which is subdivided into three zones, each of which secretes different hormones namely:

– The mineralocorticoids which are involved in mineral balance. Aldosterone is the principal mineralocorticoid produced by the adrenal glands – this hormone plays a crucial role in the regulation of blood pressure.

– The glucocorticoids which affect glucose homeostasis (blood sugar control), metabolism and regulate resistance to stress. These include cortisol (hydrocortisone), corticosterone and cortisone.

– The androgens which are steroid hormones that exert masculinizing effects. The major androgen secreted by the adrenal gland is dehydroepiandrosterone (DHEA).

(ii) The adrenal medulla which produces three catecholamine hormones namely norepinephrine, epinephrine, and dopamine.

As you can see, the adrenal glands are master regulators that, not only crank out 57 different hormones but also manage how other hormones work!

Did you know?
In women, these androgens promote libido (sex drive) and are converted into estrogens (feminizing sex steroids) by other body tissues. However, after puberty in males, the androgen testosterone is released in much larger quantities – these render the effects of adrenal androgens insignificant.

What’s the link between the adrenal glands and stress control?

The HPA axis acts as a feedback loop: in a nutshell, when you’re stressed, the hypothalamus will release Corticotropin Releasing Hormone (CRH) which signals the pituitary gland to release Adrenocorticotropic Hormone (ACTH).

This ACTH then ‘tells’ the adrenal glands to release cortisol, the ‘fight-or-flight’ hormone, which will then:

• Promote the release of sugar into the blood (as a means to create a burst of energy that will help the body deal with the stressor).
• Suppress the digestive and reproductive systems and lower immune system responses (so as to direct all the energy available to either fighting or fleeing.

Once the stressor is gone, negative feedback cycles turn off the HPA axis – this stops cortisol release.

Now that you know what the adrenal glands are and how they function; let’s tackle the first myth.

Myth 1: The adrenal glands get fatigued.

Let set the record straight: the adrenal glands don’t get tired. They don’t burn out. They don’t stop working. They don’t collapse.

You see, the term ‘adrenal fatigue’ is utilized only to make the concept of adrenal dysfunction easier to grasp – it refers to a collection of symptoms and is not a disease. However, the issue with this term is that it gives the impression that the adrenals are unable to produce enough hormones. There are some health conditions where the adrenals cannot make enough hormones – these include Cushing’s syndrome (an excess of cortisol in the blood) and Addison’s disease (primary adrenal insufficiency). However, adrenal fatigue is completely different from these health issues.

In adrenal fatigue, the adrenals are still making cortisol, and it is highly likely that routine cortisol tests will show that your cortisol is within the normal range since that range was designed to diagnose Cushing’s syndrome or Addison’s disease.

And the problem is that most conventional doctors equate adrenal dysfunction to either of these life-threatening diseases. So if you tell these doctors that you have adrenal fatigue, they’ll probably look at you like you have two heads and probably tell you that your symptoms are ‘all in your head.’

So what exactly is ‘adrenal fatigue’?

Image Source: Tsigos & Chrousos, 2002

As shown in the diagram above, the HPA axis consists of several feedback loops that enable the body to regulate the synthesis of stress hormones like cortisol. These prevent chronic stress from over stimulating the body, allowing it to reduce its physiological activation to certain stressors. This healthy process, known as ‘habituation’ or ‘adaptation,’ prevents the adverse effects of chronic HPA activation.

However, some individuals can become unable to properly habituate to the daily stress they face, especially if that stress is more significant than simply being stuck in a traffic jam on the way to work.

Think of stressors like:

• Consistently not getting enough quality sleep
• Shift work
• Eating a diet that revolves around processed foods
• Not consuming enough nutrients (even though you may be eating a Paleo diet)
• Poor gut health
• Chronic disease
• Facing serious financial issues
• Caring for a sick relative
• Being in an abusive relationship
• Overtraining

So, each time these individuals face their stressor, they activate their HPA axis, marking the start of the stress response. Eventually, as the adrenals keep pumping out more and more cortisol, the body becomes less sensitive to it, and a state of cortisol resistance develops, marking the debut of HPA axis dysfunction. Instead of only turning on during acute stress and turning off once the stressor goes away, the HPA axis is constantly activated until the mechanisms that switch it off stop working.

When this happens, cortisol levels will be high because the body is continuously producing the hormone.

However, at some point, the HPA axis will not be able to keep up, and cortisol levels will start declining until they become too low. So, as you can see, the problem is with the HPA axis, not with the adrenal glands per se.

Note: The term ‘adrenal fatigue’ is used throughout this post because very few people are aware that adrenal fatigue is not real. As such, not many readers would search for ‘HPA axis dysfunction.’

Bottom line: Want to talk to your doctor about ‘adrenal fatigue’? Then use the term Hypothalamic Pituitary Adrenal (HPA) axis dysfunction, maladaptation or dysregulation.

What are the symptoms of adrenal fatigue?

Cortisol is not the villain here – as explained earlier, it plays crucial roles in the body. While HPA axis dysfunction is not life-threatening, the symptoms it causes can prevent you from living the life you deserve. The most common symptoms are listed below:

• Fatigue, lethargy
• Depression
• Irritability
• Anxiety
• Panic attacks
• Brain fog, trouble focusing on stuff
• Being unable to handle stress
• Waking up tired but being unable to sleep at night (tired but wired)
• Feeling exhausted between 3 and 5om
• Low blood pressure
• Heart palpitations
• Hair loss
• Low blood sugar
• Sugar cravings
• Constipation and/or diarrhea
• Cold hands and feet
• Low thyroid function

One of the things I have noticed in patients with adrenal fatigue is that they will often experience something at a similar time of the day, almost every day. For instance, some may experience an energy crash at around 2 pm while others may wake up every day at 3 am with their mind racing. If that’s your case, this may indicate an issue with your cortisol levels since this hormone also has its daily rhythm.

Bottom line: The symptoms of adrenal fatigue vary tremendously between individuals. So make sure to get tested.

How to test for Adrenal fatigue

You can check your cortisol levels through:

1. Blood/serum cortisol tests carried out around 8 am. The optimal range for adults is 10-15 μg/dL.
2. Salivary 4-point cortisol test which is carried out usually before breakfast, lunch, dinner, and bedtime so as to assess the cortisol slope.
3. Dried urine hormone testing (currently the most accurate testing method).

Understanding how to interpret those tests is beyond the scope of this article. So make sure to work with a functional medicine practitioner.

Myth 2: Adrenal fatigue isn’t that serious.

HPA axis dysfunction occurs in three stages:

• Stage 1: Cortisol levels would usually be elevated throughout the day so you might feel stressed out, find it hard to sit still and unable to sleep at night.
• Stage 2: In this stage, you’ll start showing signs of cortisol depletion such as brain fog, low energy levels, and a reduced ability to handle stress as well as blood sugar imbalances that can make you cranky if you miss a meal.
• Stage 3: If you reach this stage, you’ll experience all the symptoms of stage 2 but to a higher degree.

As you can see, if left unchecked, HPA axis dysfunction can actually worsen. In fact, research suggests that HPA axis dysfunction can adversely affect the immune system as well as the body’s immune responses. In other words, failing to reset your body’s natural rhythms can lead to:

• An increased vulnerability to infectious diseases and depression.
• Higher risks of chronic diseases and certain cancers.
• Autoimmune conditions.

Bottom line: If you can identify with any of the above stages, please make sure to see a qualified practitioner.

Myth 3: Just pop some pills and your adrenals will be A-OK.

If your HPA axis is out of sync, the cure is to address the root cause(s) of this dysfunction. Simply taking ‘adrenal support’ pills may not only prove to be ineffective: that can be downright dangerous as well.

So here’s how to ensure that you’re also restoring the natural rhythm of your HPA axis:

Step 1: Review your diet.

• Ditch refined carbs – these can seriously stress the adrenals. I’m talking about any food that contains added sugar, high fructose corn syrup, wheat flour as well as any foods that contain ingredients you can’t begin to pronounce.

• Steer clear from pro-inflammatory oils such as oils of canola, cottonseed, safflower, sunflower or soybean. Try virgin coconut oil, extra virgin olive oil or grass-fed butter or clarified butter instead.

• Try to go off any caffeine-containing beverage for a few weeks since caffeine can slow down the recovery rate of the HPA axis.

• Say no to alcohol – not only can booze add undue stress on your adrenals, but it can also promote urinary nutrient losses.

• Try to consume grass-fed meat, wild fish and pastured poultry and eggs as often as you can. If these aren’t available, or you don’t have the budget for that, just make sure to discard the skin and trim as much fat as possible from the meat.

• If YOU tolerate legumes and can digest them, make sure to soak them properly for at least 24 hours before cooking. I usually advise my patients to add some vinegar to the soaking water and to change the water every 3 to 6 hours.

And make sure you’re getting enough calories, healthy fats, complex carbohydrates vitamins and minerals.

(i) Calories matter (but not in the way you may think)

Most of the patients who start my adrenal support treatment are already eating a Paleo-ish diet (I individualize the diet based on their ancestral lineage). In other words, they are eating real foods. However, many of them fail to eat sufficient calories.

What I usually advise my patients: What you want to do is to estimate your calorie needs – I like this calorie calculator – and then track your intake for a few days using online programs like MyFitnessPal. Using this method, I often see patients who are undereating by at least 500 calories per day. That’s a HUGE stressor for the body and is extremely nasty for adrenal health.

(ii) Ditch low-carb diets and enjoy more healthy fats.

Since many patients with adrenal dysfunction tend to have weight issues (either excess body weight or difficulty to maintain a healthy weight), many end up considerably decreasing their carbohydrate and fat intake.

The issue is that carbohydrates and fats both play a huge role in blood sugar control which, in turn, affects the function of the adrenals.

As mentioned earlier, the adrenal cortex produces glucocorticoids such as cortisol. This hormone increases blood sugar levels either (i) via gluconeogenesis (production of new sugar by the liver) or (ii) by counteracting the effects of insulin and preventing glucose uptake in cells so as to keep that glucose in the blood. These two actions help increase blood sugar levels when these are low.

 

Your blood sugar levels can drop if you’re not consuming enough carbohydrates or if your diet is too low in fat – low-fat diets tend to cause blood sugar levels to spike and then crash.

What’s the problem with low blood sugar levels? Well, your body sees it as a stressor since the brain needs a steady amount of glucose to function and because blood sugar levels that are low enough can kill you!

And since your body doesn’t want you to die, your adrenals will keep responding to drops in blood sugar levels. This will worsen HPA axis dysfunction and may exacerbate your symptoms.

What I usually advise my patients:

• Consume a diet that will keep blood sugar levels super steady – you can try the following percent of calories range: 20-30% of calories from carbohydrates, 20-30% of calories from proteins and 40-60% of calories from fat. IMPORTANT NOTE: Once you get an approximate picture of the amount of food you need, please don’t keep counting calories and macronutrients. Instead, try to focus on your body’s innate satiety cues.
• Eat at least three meals per day – each meal, even dinner, should contain carbohydrates, proteins, and fats.
• If your blood glucose levels drop between your main meals, try a snack such as a fruit and some coconut butter.

(iii) Vitamins and minerals – prioritize dietary sources first

For your adrenals to work properly, they need various nutrients including:

• Vitamin A
• Vitamin B5 – Needed to maintain the structural integrity of the adrenal glands.
• Vitamin B6 – Required for cortisol to be able to regulate blood sugar levels via gluconeogenesis. Since oral contraceptives decrease B6 levels, make sure to get enough of this B vitamin if you’re on the pill.
• Vitamin B12
• Vitamins C and D – Required for the production of adrenal hormones such as epinephrine and norepinephrine. Vitamin C levels drop each time we activate the HPA-axis.
• Magnesium – This mineral gets depleted during periods of stress.
• Omega-3 fatty acids
• Zinc – This mineral is involved in immune regulation.
• Probiotics – Your microbiome will influence the gut-brain axis.

What I usually advise my patients:

• Before you try supplements, make sure that your diet contains enough REAL foods such as liver, leafy greens, fruits, fermented foods, shellfish, pastured eggs and so on.
• You may benefit from supplements, but these will depend on your blood test results. For instance, many websites routinely recommend licorice root. The issue is that this herb will increase cortisol levels so if your cortisol is already high, it doesn’t make sense to take something that would increase it further, right?

Remember: While supplements are often necessary in cases of HPA axis dysregulation, taking the wrong supplements, or the wrong dosage of the right supplement can do more harm.

(iv) Salt things up!

HPA-axis dysfunction reduces the production of aldosterone, the hormone in charge of retaining water and sodium in order to regulate blood pressure. Simply add some non-processed table salt (such as real sea salt or Himalayan salt) to your foods and drinks.

Step 2: Review the quality of your sleep.

Do you feel tired at night but unable to fall asleep because your mind keeps going and going? Or maybe you wake up at night feeling jittery or anxious?

To promote restful sleep, here’s what you want to:

• Switch off all electronic devices at least 1 hour before bedtime. If you absolutely need to use your laptop or smartphone at night, then install f.lux (Windows or Mac), twilight (Android phones).

• Try wearing amber lensed goggles after sunset – these have been shown to improve sleep quality by blocking blue light wavelengths which suppress melatonin production. Melatonin is the hormone that helps you enjoy quality sleep.

• Eat a small snack containing carbohydrates and fats about 1 hour before you hit the hay. You could have: a fruit and almond butter or full-fat real cheese; frozen fruits with coconut cream; herbal tea with honey and a dollop of coconut cream; a small piece of sweet potato chocolate brownie. Or make some strawberry coconut ice-cream (check out the video below).

• Try magnesium glycinate about 30 minutes before going to bed – this will help you unwind and will promote restful sleep.

Make sure to: Get a full 8 hours of sleep every night.

Step 3: Review your lifestyle.

(i) Are you overly stressed?

In the world we live in, most of us cannot escape stress. However, there are things we do that put undue stress on us. For example, many women entrepreneurs I work with tell me they just don’t know how to juggle a healthy lifestyle, work and family at the same time. A review of their day often reveals that they’re trying to be a superwoman and get caught up in many administrative jobs they could delegate. Or many others get so caught up with answering emails that half of their day is gone and they haven’t even started on the important stuff they need to do.

Besides trying to reorganize your day, you could try stress-management techniques that revolve around mind-body activities. For instance, you could try Tai Chi, deep breathing, mindfulness-based stressed reduction or visualization. Try out these techniques to see what works best for what works best for YOU and practice these for 1 or 2 minutes every day – this will help retrain the HPA axis.

(ii) Do you have enough social support?
Did you know that a LOT of research now shows that the quality of our social ties has an enormous impact on our mental health? I’m not saying you should spend more time on online social networks but that you could benefit from reconnecting with your friends or family. Why not schedule a family outing or call one of your good friends. You could also volunteer at a local soup kitchen. Or you could start a group. Any activity that makes you happy will help you recover from HPA axis dysfunction.

(iii) Are you too sedentary? Or maybe you’re over-exercising?

You read that right – exercising too much can spell big trouble for the adrenals. In fact, I’ve seen many clients for whom over-exercising turned out to be the root cause of their HPA axis dysfunction – many of them had to stop exercising altogether to recover fully.

What you want to do is find a specific type and amount of exercise that makes you feel better and more energized (instead of draining you). Going for a walk every day should be okay; starting CrossFit or HIIT is probably not a good idea.

Myth 4: Intermittent fasting is safe for individuals with adrenal fatigue.

While intermittent fasting has its merits, those with adrenal fatigue should not skip breakfast if they want to recover rapidly. As mentioned the ideal diet for adrenal fatigue is one that helps you maintain your blood sugar levels because you want to minimize the amount of cortisol your body relies upon on a daily basis.

You’re already in a fasted state when you wake up in the morning and if you continue fasting; your body will need more glucose to meet its needs. It will either pull this glucose from your liver stores or create new glucose from protein fat – these two mechanisms will increase your blood levels of cortisol.

What I usually advise my patients:

• Try to eat a high protein and moderate carbohydrate breakfast within 30 minutes of waking up.
• Aim for 4 ounces of animal protein with some fruit and healthy fats.

Myth 5: You’re stuck with adrenal fatigue.

While HPA axis dysfunction is very real, you can reverse this condition by resetting your body’s natural rhythms. The first step is to implement the various tips mentioned in this article. I also strongly advise you to work with a healthcare professional so as to determine which dietary, exercise and supplement regimen will work best for you.

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