Want To Ditch Dairy? Here’s Your Vegan Milk Guide…

Most of us will remember the adverts on television, the major campaigns in school, and our parents at breakfast and sometimes even dinner telling us to drink our milk if we wanted strong bones and healthy teeth. The reality, however, is a little different, and with so many allergies to dairy in the world today, along with some growing evidence that it may not be as healthy as we think and ethical issues within the industry, there is an increase in demand for vegan milk alternatives. This is a great thing, because, even if you do enjoy cow’s milk, chances are you are consuming too much of it, and, at the very least, you might want to switch to a vegan milk substitute half the time, if not altogether. Let’s take a look at the healthiest and safest options…

 

Why Not Cow’s Milk?

Bloating, cramps and rashes are some of the symptoms of lactose intolerance, but even if you are not allergic to dairy, there is mounting evidence that it’s not the healthy ‘food you drink’ that you think it is. Sure, there are nutrients in cow’s milk, and it does have some health benefits, being a good source of calcium and vitamin D, but a number of scientists are now saying that the pros may not outweigh the cons. Some studies suggest ditching dairy altogether can actually help you strengthen your bones, improve digestion, clear up acne-prone skin, and boost your energy. So, are you thinking you can’t take coffee without milk and love a bowl of oats in the morning? Let’s check out some of the substitute options to make a dairy-free milk change work for you…

Vegan Milk Alternatives

The good news is, there are a number of non-dairy alternatives to cow’s milk these days, including soy, almond, hemp, coconut and rice (to name just a few). Some are better than others in terms of health, and some are better in terms of taste. Of course, taste is always subjective, so it depends on what you like. Let’s start by taking a look at the nutritional value of these alternatives, but be aware that vegan milks are often enriched with different nutrients, so nutritional value can vary from brand-to-brand…

Nutritional Information

We’re looking at the nutritional value of five popular non-dairy alternatives in 240 gram servings – soy, almond, coconut, rice and hemp. All of these are unsweetened varieties, either in their raw form (like coconut milk), or without added sugar, so when you do go to buy them in your local supermarket or health food shop, make sure it says ‘unsweetened’, or, if you are unsure, check the ingredients…

Soy Milk

Calories – 80
Total Fat – 4g
Cholesterol – 0mg
Sodium – 85mg
Total Carbohydrate – 4g
Dietary Fiber – 1g
Sugars – 1g
Protein – 7g
Vitamin A – 10% of RDI
Vitamin C – 0% of RDI
Calcium – 30% of RDI
Iron – 6% of RDI
Folate – 6% of RDI
Magnesium – 10% of RDI

If you actually are completely vegan, then soy products can give you a great boost of much-needed protein. It is one of the richest sources of plant-based protein around, and soy milk comes closest to cow’s milk in terms of protein content, providing 6 grams per cup. It is also a good source of potassium while being low in calories and fat. However, soybeans need to be heavily processed in order to be turned into soy products like milk, and more than 90 per cent of soy produced in the US is genetically-modified, with crops being sprayed with Roundup, a herbicide that may be associated with some serious health risks. There is a vast amount of information out there about soy, some studies suggesting soy products cause health risks, others touting their health benefits. At this stage, the evidence is too weak to conclude that soy products can be harmful to adults in moderate amounts. However, women who are pregnant or breastfeeding should avoid soy milk. If you do want to try soy milk, don’t drink it in excess (a dash in coffee or tea is fine), and look for enriched versions that provide extra calcium and vitamins B and D.

Almond Milk

Calories – 40
Total Fat – 3g
Cholesterol – 0mg
Sodium – 180mg
Total Carbohydrate – 2g
Dietary Fiber – 1g
Sugars – 0g
Protein – 1g
Vitamin A – 10% of RDI
Vitamin C – 0% of RDI
Calcium – 20% of RDI
Iron – 2% of RDI
Folate – 0% of RDI
Magnesium – 4% of RDI

As of 2016, this is the most popular plant-based milk in the US, and it does come with a range of health benefits. It is low in calories and fat and relatively high in calcium (although not as high as dairy). And, on top of that, it tastes great, which is probably why it’s such a popular choice. The only downside is that it is processed and watered down, meaning the great source of fiber in the original almond is basically removed, but generally milk is low in fiber, so as long as you are getting that elsewhere in your diet, then you’re not really missing out on anything. Choose unsweetened almond milk, not regular almond milk, because it is packed full of added sugar; and choose enriched varieties, with added calcium and vitamins. Like a lot of vegan milks, it’s actually quite easy to make, which means you can minimize the cost and keep it super natural. But, of course, the downside is, it won’t be enriched or fortified with any nutrients. If you’re not vegan and feel that you are getting plenty of protein and calcium from other food sources, then this is a great homemade option if you want to cut out dairy…

Coconut Milk

Calories – 552
Total Fat – 57g
Cholesterol – 0mg
Sodium – 36mg
Total Carbohydrate – 13g
Dietary Fiber – 5g
Sugars – 8g
Protein – 5g
Vitamin A – 0% of RDI
Vitamin C – 11% of RDI
Calcium – 4% of RDI
Iron – 22% of RDI
Folate – 10% of RDI
Magnesium – 22% of RDI

While coconut milk is high in fat, it is a fantastic natural vegan milk choice that is taken directly from the plant. It is naturally rich in essential minerals, including manganese, selenium, copper, zinc and iron, and low in sugar (with no fructose content). It is a relatively good source of calcium and is an excellent vegan milk choice if your diet isn’t already too high in fat, and if you’d rather stick to natural raw foods.

Rice Milk

Calories – 120
Total Fat – 2g
Cholesterol – 1mg
Sodium – 86mg
Total Carbohydrate – 25g
Dietary Fiber – 0g
Sugars – 0g
Protein – 0g
Vitamin A – 0% of RDI
Vitamin C – 2% of RDI
Calcium – 2% of RDI
Iron – 1% of RDI
Folate – 0% of RDI
Magnesium – 0% of RDI

If budget is an issue, then rice milk is a great option compared to vegan milks like almond or coconut. Because it is made from one of the world’s most frequently cultivated grains, it is available at a more affordable price. But that doesn’t mean it sacrifices on health – it is still a nutritionally beneficial dairy-free option that includes a blend of carbohydrates and protein, with little fat. While it does contain more carbohydrates than cow’s milk, it doesn’t contain cholesterol, which makes it a more heart-healthy choice. Again, chose an enriched version to get a better dose of nutrients – most rice milk brands are fortified with calcium, making it a similar dose to regular dairy milk. Look for versions that are also enriched with niacin, iron and vitamins A, D and B12.

Hemp Milk

Calories – 110
Total Fat – 7g
Cholesterol – 0mg
Sodium – 20mg
Total Carbohydrate – 6g
Dietary Fiber – 1g
Sugars – 5g
Protein – 5g
Vitamin A – 0% of RDI
Vitamin C – 0% of RDI
Calcium – 2% of RDI
Iron – 20% of RDI
Folate – 0% of RDI
Magnesium – 0% of RDI

Hemp is a particularly healthy, but contentious food option that is densely packed full of powerful nutrients. However, because of its association with illegal drugs, it was banned as a food source for a long time in certain countries, and in some cases, still is. That’s a pity, because it has the ability to fill some nutritious gaps and provide a cheap source of wholesome essential nutrients. As a milk alternative, hemp is relatively high in fat when compared to some other vegan options, with 7 grams in a 240 gram serving. However, only 0.5 of a gram is saturated fat, and most is healthy omega-3 fatty acid, and it has plenty of vitamins and minerals. It also comes with 5 grams of protein, 10 essential amino acids and a good hit of iron, making it great muscle-building milk.

Other Vegan Milks

We’ve had a close-up look at five popular vegan milk alternatives to dairy, but there are actually quite a few more lesser known options, including hazelnut, quinoa and oat. One of the biggest issues with hazelnut milk is that it is difficult to find an unsweetened version (unlike almond milk, which is extremely easy). That, of course, depends on where you live – if you have access to health food stores in major cities, chances are you will be able to find unsweetened, but if you’re in a smaller town or country, you might have to go for unsweetened almond milk, or make your own. Hazelnut milk is low in calories, with no cholesterol or saturated fat, and is a good source of vitamins E, B1, B2 and B6, as well as omega-3 fatty acids and certain minerals.

Oat milk is extremely high in calcium and pretty high in protein, but is also high in sugar and calories, although you can find unsweetened oat milk, which reduces the sugar content. It is high in fiber, folic acid, vitamin E and heart-healthy phytochemicals and is low fat. Oat milk is a great option if you’re not a fan of nutty-tasting milk alternatives, because it has a mild oaty flavor. Quinoa milk is one of the more difficult to find, and, with quinoa being quite expensive, it’s not a particularly affordable option if you are drinking a lot of it. You can, however, make your own, and that comes with its own nutritional value. Quinoa is gluten-free, has a low glycemic index, is high in fiber, and rich in essential fatty acids, potassium, calcium, phosphorus, iron, zinc, magnesium and vitamins B and E. It tastes similar to oat milk, so, again, if you don’t like the nutty milk options or the flavor of coconut, then this is a great alternative.

How To Use Your Milk Alternatives

Other than the obvious alternative option for coffee, tea and oatmeal, there are some other fantastic ways to use vegan milks…

Smoothies – Add some vegan milk to your regular smoothies. A great option as a breakfast meal replacement is half a frozen banana, half-a-cup of unsweetened coconut milk, half-a-cup of coconut water, a handful of in-season berries, a fifth of an avocado, 2 teaspoons of chia seeds, a quarter-cup of oats, 1 heaped teaspoon of 100% almond butter, 1 teaspoon of 100% maple syrup and one teaspoon of matcha powder. That will keep you nourished and full for hours!

Vegan Ice-Cream – Vegan milks make excellent ingredients in non-dairy ice-creams, and they are super easy to make – no churning necessary! If you like bananas, add two to a blender, along with half-a-cup of coconut or almond milk (unsweetened), 1 tablespoon of maple syrup, 1 tablespoon of cacao powder and 1 tablespoon of almond butter or peanut butter (100%). Blend, pour into a tub and freeze overnight! If you don’t like bananas (or are sick of them from all your healthy smoothies and baking!), add 1 avocado to a blender with half-a-cup of nut milk, 1 teaspoon of peppermint essence, 1 tablespoon of maple syrup and 1 tablespoon of macadamia butter and blend until smooth. Pour into a tub and mix in some miniature dark vegan chocolate chips. Freeze overnight and serve. Your very own vegan mint choc chip ice-cream!

Matcha Latte – We already know we can add a dash of vegan milk to tea or coffee, or make an almond milk cappuccino, but what about trying out a beautiful green matcha latte!? Check out this easy homemade recipe. All you need is a blender and stove top, along with the ingredients – water, almond milk, matcha powder, coconut butter, vanilla extract and honey. For a fully vegan option, you can substitute the honey with maple syrup.

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Can Juicing Help You Lose Weight?

Juicing is an easy way to consume lots of nutrients without having to eat whole fruits and vegetables. Many people claim it’s a helpful weight loss tool. The juicing diet trend has increased in popularity over the years, but its effectiveness is controversial. This article will explore whether juicing can really help you lose weight. […] The article "Can Juicing Help You Lose Weight?" appeared first on AuthorityNutrition.com

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Chickpea, Avocado, and Spinach Spread

If you’re looking for an easy, healthy, and yummy spread for fresh bread, crackers, or tortilla chips, you’re in luck. This one combines tasty chickpeas with smooth avocado, and boosted with a good dose of baby spinach or arugula. Spread it on toast any time of day — even for breakfast, or scoop a little of the soft center from a fresh crusty baguette.

The post Chickpea, Avocado, and Spinach Spread appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

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20 Creative Spaghetti Squash Recipes (+Benefits)

Do you love indulging in a big bowl of spaghetti, but hate the way you feel afterward? All of those carbs can leave you feeling heavy, bloated, and sluggish. That’s not to mention, if you are a regular spaghetti eater, the dish isn’t so waistline and skinny-jean friendly! Since the meal is simply too delicious and fun to give up, why not try an alternative like spaghetti squash? Sure, it’s not exactly the same, but with very little effort, you can transform this ordinary veggie to an extraordinary party in your mouth!

 

What Is Spaghetti Squash?

Spaghetti squash is an oval-shaped, yellow veggie that originated in China. It's now in grocery stores across the U.S. and has become quite popular. It's a variety of the winter squash and, when cooked, separates into spaghetti-like strands. Hence the name spaghetti squash! While this type of squash can be used in a wide array of dishes -- such as soups, stews, hashbrown, tater tots, and much more -- it's most commonly known as a healthier swap for traditional spaghetti pasta.

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The Benefits Of Spaghetti Squash

Rich In Vitamins and Minerals

While feasting on a plate of spaghetti squash can definitely make you feel as though you are enjoying a plate of flour-filled pasta, in reality, you're only eating a vegetable. Just like other vegetables, spaghetti squash also contains many key nutrients!

Indulging in a plate of spaghetti squash will provide you with a nice dose of vitamins A, B, and C. Additionally, it contains potassium, thiamin, riboflavin, niacin, folate, magnesium, calcium, iron, phosphorus, and zinc. That's just to name a few. All of these vitamins and minerals help your cells function properly, and various parts of your body thrive. So eat up!

Contains Fiber

Are you worried that spaghetti squash won't fill you up or leave you dealing with painful digestive issues? Well, think again! This veggie contains a decent amount of fiber, which is essential for healthy digestion, heart health, and can help keep you feeling full for longer (which is great for weight loss). There are just over two grams of fiber per cup of spaghetti squash. While it's not the highest fiber content compared to other vegetables, it's still a good amount.

Low-Calorie and Low-Carb

Unlike traditional pasta, spaghetti squash is extremely low-calorie and low-carb, making it a diet-friendly food. Just one cup of this cooked vegetable contains about 42 calories and 10 grams of carbohydrates.

Naturally Gluten-Free

If you suffer from Celiac disease or follow a gluten-free lifestyle then spaghetti squash is perfect for you. Please keep in mind, not all of the following recipes are gluten-free. They may contain some other ingredients that have the controversial sticky protein. Overall, though, the spaghetti squash itself is gluten-free. 

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Spaghetti Squash Recipes

1) Basic Noodles

Before we get into the fancy recipes that can really take the taste of this veggie to the next level, check out this quick video that demonstrates how to cook it! You can either cook spaghetti squash in the oven or the microwave. This video shows you how to cook it in the oven:

2) Healthified Spaghetti

Spaghetti squash with red sauce, ground beef, and shredded mozzarella -
it doesn't get much more spaghetti-like than this recipe. Garlic, onions, and a few Italian seasonings compliment the dish. So put on some Frank Sinatra music, close your eyes, dig in, and pretend you're floating down a river on a gondola in Italy!

3) Cheesy Garlic Parmesan Spinach Spaghetti Squash

If you love cheesy pasta then this is a definite must-try. Stuffed inside spaghetti squash is cream cheese, grated parmesan cheese, and mozzarella cheese! Seriously, it's a cheese-lovers dream dish. Enhancing the flavor even more is garlic and sautéed spinach. Those are two extremely healthy ingredients. Garlic has been linked to lowering cholesterol, reducing blood pressure, and fighting cancer. Additionally, spinach is known to aid digestion, protect eye health, and boost immunity. If you want to make this recipe a bit healthier, cut back on some of the cheese.

Photo By: Peas And Crayons

4) Buffalo Chicken Spaghetti Squash

Polishing off a plate of hot wings is perfect for watching a Sunday night football game. The only problem is - hot wings are typically high in unhealthy fats and leave you feeling extremely sluggish the rest of the night. No one likes feeling like there's a tub of grease sitting in their belly. That's where this recipe comes in. It mixes the spaghetti-like squash with famous Frank's Red Hot sauce and protein-packed Greek yogurt to create a healthier spinoff. Of course, you don't have to be a sports fan to enjoy this recipe!

5) Chicken Alfredo Spaghetti Squash

If you are a fan of Alfredo sauce then you're going to love this recipe. It mixes spaghetti squash with protein-packed chicken and the flavorful white sauce. Please note: the Alfredo sauce recipe in this particular recipe is not one that I would label as "healthy." If you're looking to keep this dish gluten-free and scale-friendly then I would recommend opting for a different version.

6) Spaghetti Squash Chow Mein

Who said spaghetti squash could only be used to create healthier Italian-inspired dishes? A spinoff to the popular Chinese dish, this "Chow Mein" recipe is made up of a cooked veggie blend that's topped with a homemade sauce. The sauce contains Tamari (you can use Soy sauce if you don't mind the gluten) and various spices. It's way healthier than your Chinese takeout and just as delicious!

Photo By: Little Bits Of

7) Spaghetti Squash With Thai Peanut Sauce

Have you ever tried Pad Thai? It's a stir-fried rice noodle dish that's topped with a delicious peanut sauce. While it tastes great, it's not very good for your health! For those of you who enjoy the Thai meal, I have great news. You can now dine without the guilt! This healthy Thai Spaghetti Squash with delicious peanut sauce is a great alternative. Unlike the traditional, it's gluten-free and refined sugar-free. Instead of using the white stuff that's been linked to obesity, heart disease, tooth decay, and cancer, this peanut sauce is made with coconut milk, natural peanut butter, coconut sugar, and red curry paste!

8) Turkey Taco Spaghetti Squash

This dish is filled with flavorful turkey taco meat, cheese and topped with pico de gallo. It contains various spices -- such as cumin, chili powder, and paprika -- that enhance the flavor and improve the nutritional value. Did you know many spices fight inflammation in the body, ward off illnesses, and can act as natural pain relievers?

Photo By: Skinny Taste

9) Spaghetti Squash Burrito Bowl

It's a Mexican fiesta with this healthy burrito bowl! Packed with black beans, corn, and various veggies, this recipe is loaded with protein and fiber. That means, if you eat this for dinner you may be too full to indulge in dessert. Plus, there should be no need for a midnight snack, which is great for your weight loss efforts.

10) Green Chili Chicken Enchilada Stuffed Spaghetti Squash

Do you like a nice spicy kick to your food? If so, you must try this Mexican-inspired recipe. Typically, enchiladas are made with tortillas, but ditching the gluten-laden wraps for healthy spaghetti squash is just as tasty and leaves you feeling guilt-free. While this recipe calls for grilled chicken as the protein, you can also swap for ground beef, ground turkey, or just leave the meat out altogether if you follow a vegetarian lifestyle.

11) Lemon and Herb Spaghetti Squash with Roasted Shrimp

Garlic, butter, lemons, white wine, and shrimp -- this dish is a healthier version of shrimp scampi! The recipe creator adds a bit of Greek yogurt to her sauce to create a thick topping. Along with the creamy texture and amazing flavor, this dish is high in protein and other key vitamins and minerals.

Photo By: Eat Yourself Skinny

12) Cheesy Bacon Broccoli Spaghetti Squash

This veggie-packed dish is rich in vitamin C (did you know broccoli has more of the immune boosting vitamin than an orange?) and will definitely fill you up! To make this dish a bit healthier, swap the bacon bits out for leaner turkey bacon bits.

13) Spinach Artichoke Spaghetti Squash

When you go to a restaurant do you immediately scan the menu for spinach and artichoke dip? That's always my go-to appetizer! If you're also a fan of the thick and creamy dish then chances are you are going to like this recipe. Incorporating various cheeses with spinach leaves, artichoke hearts, and a few spices, the taste is quite similar to the popular appetizer. 

14) Vegetarian Spaghetti Squash Skillet

This impressive meal only takes 30 minutes to make and won't leave you with a ton of dishes to clean. If you follow the recipe as is, you'll spend the first 15 minutes cooking the spaghetti squash in the microwave. The last 15 minutes is spent sauteeing the squash with mushrooms, chickpeas, cheese, red sauce, and spices in a skillet. All of the flavors melt together nicely to create a blast of flavor. This meatless dish is 143 calories so feel free to indulge in a second helping! 

Photo By: Cookin Canuck

15) Cajun Chicken Spaghetti Squash Bake

Spice up your life with this cajun chicken spaghetti squash dish. 

16)  Spaghetti Squash Pizza Boats

Have you ever tried zucchini boats? They're made by cutting a zucchini in half, scraping out the center, and filling it with other ingredients (like sauce and cheese)! These spaghetti squash pizza boats are very similar! Cook the squash, fill it with sauce, add a layer of cheese, and then top it with pepperoni (or another one of your favorite pizza toppings). You will feel like you're indulging in pizza without all the digestive issues afterward.

17) Spaghetti Squash Hashbrowns

As you can see, this versatile squash easily replaces flour-spaghetti noodles. But did you know you can also swap out starchy potatoes for the veggie? This recipe combines spaghetti squash noodles with a small amount of oil and salt. Form the mixture into little patties, throw them on a skillet and enjoy.

Photo By: My Fitness Pal

18) Spaghetti Squash, Quinoa, Parmesan Fritters

The one thing spaghetti squash lacks is protein. That's where quinoa comes in. Just one cup of cooked quinoa contains 8 grams of quality protein! The benefits of this recipe don't stop there. It also contains vitamin-rich spinach. Top it with some Greek yogurt and you have yourself a healthy and satisfying snack or appetizer. 

19) Spaghetti Squash Tater Tots

If you struggle to get enough vegetables into your diet then these are a must-make. While they taste just like the potato classic, they are nothing but a jazzed up vegetable. They combine spaghetti squash with breadcrumbs, parmesan cheese, and an egg. Pop them in the oven and enjoy!

Photo By: Kirbie Cravings

20) Spaghetti Squash Pizza Crust

You've heard of cauliflower pizza before, but what about spaghetti squash pizza? The two crusts are made with a similar technique - the vegetable is mixed with egg, cheese, and spices. It takes less than an hour to whip up and tastes great! This alternative pizza crust is gluten-free and refined sugar-free. 

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Bon appetit!

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Fatty Liver: What It Is, and How to Get Rid of It

Fatty liver disease is becoming increasingly common in many parts of the world, affecting about 25% of people globally (1). It is linked to obesity, type 2 diabetes and other disorders characterized by insulin resistance. What’s more, if fatty liver isn’t addressed, it may progress to more serious liver disease and other health problems. What […] The article "Fatty Liver: What It Is, and How to Get Rid of It" appeared first on AuthorityNutrition.com

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Weekly Plant-Based Dinner Plan, Nov. 28 – Dec. 2, 2016

After Thanksgiving weekend, Americans who are lucky enough to partake of its abundant holiday fare usually feel stuffed. No matter what persuasion — vegetarian, vegan, or omnivore, the festive meal and the leftovers in its aftermath leave a lot of people feeling stuffed, and sometimes a couple of pounds heavier. So this week, we’ll focus on lighter dinners that feature foods known to be cleansing to the system.

The post Weekly Plant-Based Dinner Plan, Nov. 28 – Dec. 2, 2016 appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

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Handmade Kitchen Gifts for the Cook, Hostess, and Foodie

Nothing says thoughtful like a gift that is handmade. Handmade kitchen gifts are one-of-a-kind, and they’re more personal than buying yet another gift from your favorite kitchen brand. These handmade kitchen gifts are the perfect gifts for anyone who loves to cook, host dinner parties, or for anyone who simply enjoys eating!

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42 Foods That Are Incredibly Low in Calories

Reducing your calorie intake can be an effective way to lose weight. However, not all foods are equal when it comes to nutritional value. Some foods are low in calories, but also low in nutrients. When limiting your calorie intake, it’s important to choose nutrient-dense foods, which contain a lot of nutrients for the number […] The article "42 Foods That Are Incredibly Low in Calories" appeared first on AuthorityNutrition.com

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Food of the Week: Sweet Potatoes

Sweet potatoes are native to Central and South America and are one of the oldest vegetables known to man. They have been consumed since prehistoric times as evidenced by sweet potato relics dating back 10,000 years that have been discovered in ...

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Recipe of the Week: 7-Minute "Quick Steamed" Sweet Potatoes

You can enjoy the enhanced flavor of sweet potatoes in minutes by using our "Quick Steam" method of cooking. ...

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Best sources of Vitamin A

The term "vitamin A" makes it sound like there is one particular nutrient called "vitamin A," but that is not true. Vitamin A is a broad group of related nutrients. Each of these nutrients provides us with health benefits, but these benefits may be ...

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From the kitchen: Tips for Preparing Sweet Potatoes

If you purchase organically grown sweet potatoes, you can eat the entire tuber, flesh and skin. Yet, if you buy conventionally grown ones, you should peel them before eating since sometimes the skin is treated with dye or wax; if preparing the sweet ...

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

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

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What is the best way to select and store seafood such as cod?

It is best to select fresh fish, such as cod, from a store that has a good reputation for having a fresh supply of fish. Get to know a fishmonger (person who sells the fish) at the store, so you can have a trusted source from whom you can purchase ...

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Can you tell me about the goitrogenic substances in food?

If you've wondered exactly what is meant by the terms "goitrogen" and "goitrogenic food," you are definitely not alone. These widely used terms often raise red flags in relationship to our health. Yet, as it turns out, many people often use these ...

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What are some of the health benefits of green beans?

Best studied from a research standpoint is the antioxidant content of green beans. In addition to conventional antioxidant nutrients like vitamin C and beta-carotene, green beans contain important amounts of the antioxidant mineral manganese. But ...

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Why do we recommend seasonal eating?

What are the benefits of Eating Foods in Season?Every week we celebrate a food that is in season because that is when you get the most flavor and nutritional value and when it is the most affordable. For the greatest freshness look for foods that ...

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What's new and beneficial about carrots?

What's New and Beneficial about Carrots We are fortunate to have the results of a new 10-year study from the Netherlands about carrot intake and risk of cardiovascular disease (CVD) - and those results are fascinating. Intake of fruits and ...

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7 Benefits of Almond Milk

Almond milk is the most popular plant milk in the US. It is rich in several healthy nutrients, but compared to whole almonds it is watered down and missing most of the fiber. While its health effects have not been directly examined in controlled studies, some of its components have been studied extensively. This is […] The article "7 Benefits of Almond Milk" appeared first on AuthorityNutrition.com

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Yoga For Runners (Don’t Risk An Injury)

Whether you are new to running or have decades under your belt, there’s no denying that a strong core, good posture and a healthy respiratory system will help you reach your potential and minimize the risk of an injury. It’s also no secret that running can cause soreness and stiffness, especially around the hips and legs. That’s where yoga can help you increase your performance, and reduce your risk of injury. Check out these yoga poses that stretch and help relieve muscle soreness and stiffness after running, as well as increasing core strength and improving posture…

 

How Can Yoga Help Runners?

There is actually no scientific evidence that stretching before a run can minimize your risk of an injury, and if you are cold and force yourself into stretching poses, you can actually do more harm than good. Instead, you should warm your muscles up, getting oxygen to start moving more fluidly around the body, by walking before your run. And the stretching should come afterwards, when your muscles are already warm and full of oxygen. As well as helping you recover after running, yoga also increases flexibility, improves joint and muscle health, eases aches and pains, improves posture, focus and respiratory function, and increases strength.

Yoga Poses For Runners

Just about any yoga class will help you stay healthy, strong and limber for running, but these poses work particularly well after a run, when you are warmed up and ready to stretch!

Forward Bend (Uttanasana)

This can be done standing up or seated. If you are standing, start in mountain pose with your big toes touching and about an inch between your heels. On an inhale, lift your arms up over your head, opening your chest and looking up. Make sure your knees are lifted and your core is engaged. Release your shoulder blades down your back. On an exhale, fold forward from the waist, leading with the heart, and keeping your back straight. Keep a bend in your knees if your legs are tight, and if you are comfortable enough to straighten them, make sure you still have a micro-bend in them (don’t lock the knee joints). Allow your spine and neck to lengthen, and release your head towards the floor. Your hands can rest either on the ground, either side of your feet or on your shins, or you can hug your legs or take hold of your elbows or behind your ankles. Relax and feel the release along the spine and the stretch along the back of your legs for at least five breaths.

If you are practicing a seated forward bend, start in staff pose, with your torso and back straight and your legs out straight in front. Point your toes to the sky and lengthen the backs of your legs. Inhale and open your chest looking up and lean forward on an exhale, leading with your heart. Slide your hands down your legs and either hold the bottoms of your feet or rest your hands on your shins as you release your head, lengthening your spine and neck. If you have a yoga strap, you can practice this pose with the strap around your feet and walk your hands down the strap on an exhale. Hold here for at least five breaths.

Crescent Lunge

This is a fantastic pose for runners for a number of reasons. To begin with, it’s great for stretching your psoas, thighs and core, as well as practicing balance and strength. Start in uttanasana (forward bend) and bend your knees, placing your hands down on the mat or ground on either side of your feet. Step one leg back as far as you can, placing the ball of your foot down with your heel raised. Keep your front foot on the ground and look forward. Keep your front knee bent and, on an inhale, lift your arms up overhead. Make sure your front knee is directly over your ankle (not drifting to either side), and you can see your toes in front. Make sure your back leg is straight and sink your pelvis forward and down to feel the stretch around your back thigh. Hold for at least five breaths and repeat with the other leg.

Warrior 2

From crescent lunge, place your back heel on the ground, with your toes pointing slightly forward. Your front heel should line up with the middle of your back foot. Turn your hips so that you are facing sideways and lift your arms out, one pointing forward and one pointing backwards, keeping your arms strong, but relaxing your shoulders away from your ears and letting your shoulder blades relax down your back. Turn your gaze over your front middle finger. Make sure you still have a good bend in your front leg, and your knee is directly over your ankle. Your back leg should be straight and your shoulders and hips should be in a straight line with your legs as if you were in between a narrow space between two walls. Engage your thighs as if you were pulling your heels towards each other. Engage your core and very slightly turn your tailbone towards the ground to make sure you are not arching and collapsing into your lower back. Hold for five to 10 breaths. Don’t repeat on the other side until you’ve practiced reverse warrior…

Reverse Warrior

From warrior two, turn your front palm towards the sky and place your back palm on your back thigh. On an inhale, lift your front arm up to the sky, and on an exhale, bend from your side towards the back of the room, sliding your hand down your leg. Turn your gaze to the sky and take at least five breaths. This is a great pose to stretch the side of your body. Once you’ve finished on one side, move into warrior two and then reverse warrior on the other side.

Extended Triangle Pose (Trikonasana)

Triangle is a great balancing pose that stretches the legs, side of the body and is actually very relaxing and therapeutic at the same time. It specifically targets the thighs, knees and ankles, stretching and strengthening them, as well as stretching and releasing the hips, groins, hamstrings, calf muscles, shoulders, chest and spine. It improves digestion, relieves stress and releasing tightness in the body after running.

You can move into triangle pose from warrior two by first straightening the front leg. Keep your hips and shoulders side on over your legs, lengthways on your mat and on an inhale, hinge forward with the upper body, stretching your front arm forward. On an exhale, bend down from your hip joint (not your waist) and send your front hand down towards your front foot, lifting your back arm up overhead so that they are in a straight line. Your hips should be stacked on top of each other and so should your shoulders. In other words, don’t let your top hip or top shoulder fall forward. You should be able to fit your body between two tight walls. Your front arm doesn’t need to reach all the way to the mat if that causes your hip or shoulder to fall forward. Instead, slowly move into the pose, sliding your hand down your front leg until you reach your maximum while keeping your alignment correct. Hold this pose for 10 breaths and when you’re ready to release, engage your core and lift back up on an inhale. Repeat on the opposite side.

Dancer’s Pose

This pose releases and stretches the body while testing strength, flexibility and balance. It is an extremely beneficial pose for runners. Start in mountain pose and ground down into your left foot, finding a still spot to focus your gaze on in front of you. Lift your right foot backwards, bending from the knee. Take hold of your ankle with your right hand and find stillness and focus holding there. Your right thigh might feel tight, and, if it does, hold the pose here for a few breaths before deepening it. When you are ready, lift your right leg out and back, straightening your right arm back while still holding the ankle. Lift your chest and allow it to open, bending into your back. Keep your hips squared off and don’t let the right hip open out to the side. Use your left arm to balance you by lifting it out in front. Keep your head and gaze up and forward, holding the pose and balancing for at least five breaths. When you are ready to release the pose, slowly and gently bring your right foot back towards your buttocks, release your grasp from the ankle and gently put your foot back to the ground. Shake out your legs a little and then repeat on the opposite side.

Wide-Legged Forward Bend

This is a fantastic pose to stretch your inner thighs and groin and strengthen your hips while releasing your spine and neck. It is also a very relaxing, restorative pose. Start opening your legs lengthways along the mat, standing as wide as you comfortably can. Slightly pigeon-toe your feet, and place your hands on your hips. On an inhale, you can take a slight backbend, engaging the core and looking up, opening your chest. As you exhale, hinge forward from the hips, leading with your heart and keeping your back straight. Place your hands on the ground and take an inhale, really straightening your back and looking forward. On your next exhale, release your head and neck down, lengthening the spine and releasing the back and neck. Allow the crown of your head to face downwards, either resting on the ground or floating. Hold here for at least 10 breaths. You can also give the sides of your body a bit more of a stretch by moving both hands to one foot for a few breaths and then repeating on the other side. When you are ready to come up, engage your thighs and core, place your hands back on your hips and lift back up with a straight back on an inhale.

Camel Pose (Ustrasana)

This is a fantastic backbend that really stretches your chest, abdominal muscles, pelvis, psoas and thighs. In other words, it completely stretches the front of your body while strengthening your back muscles and improving posture. Start by kneeling on the floor with your knees hip distance apart, lifting up away from your heels so that you’re in an L-shape. Slightly rotate your thighs inwards and firm your glutes, but don’t engage them fully. Draw your pelvis slightly forward and lengthen your tailbone towards the ground so that you don’t collapse into your lower back when you move into the pose. Press your shins and feet into the floor and rest your hands on your lower back with your fingers pointing down. On an inhale, lift your chest up and out, pressing your shoulder blades down your back ribs. Start to lean back, keeping your tailbone and shoulder blades firm. If this feels like enough of a stretch along the front of the body, you can hold the pose here, but if you’re a bit more flexible and experienced, you can move into full camel pose by carefully placing your hands on your heels one at a time, moving deeper into the backbend. Lift your pelvis out, stretching your thighs even more, and make sure you are not collapsing into your lower back. If the pose feels alright, you can release you head back, stretching along the throat. Hold for five breaths, and when you are ready to release, firm your thighs and release one hand, rolling your head and body around the other side and lifting back up. Move into child’s pose from here to release the back by sitting your buttocks onto your heels, stretching your arms out in front and relaxing your forehead onto the ground, lengthening the spine.

King Pigeon Pose (Eka Pada Rajakapotasana)

Running can cause your hips to become very stiff and sore, and you really can’t beat pigeon pose for a post-run hip stretch. This is a deep and powerful pose that not only relaxes tightness and tension by stretching large muscles, but also releases stress from the body, making it a very therapeutic pose. You can move into this pose from downward facing dog by bringing your right leg forward in between your hands and setting the outside of your leg down with your ankle behind your left hand and your knee behind your right hand. Depending on your flexibility, you might not be able to sit your lower leg in a straight line behind your hands, but that’s fine if it’s on a bit of an angle with your foot back towards your left hip. As you exhale, start to lower your torso over your leg and towards the ground. You can rest your forearms down on the mat, or, for a deeper stretch, lay your chest and forehead down on the mat with your arms stretched out in front. Stay here for 10 to 20 breaths, or more if you feel like using it as a long restorative pose. You can then turn the stretch into a heart opener and psoas/thigh stretch as well by sitting your upper body back up, curling your left leg up and taking hold of your foot with your left hand. Push your foot into your hand and your hand in your foot feeling that deep stretch along the left psoas and thigh and allowing the pose to open and stretch your chest. When you’re ready to move out of pigeon pose, place your palms firmly back down on the mat and lift back into downward facing dog, twisting and bending your knees one at a time to release your hips and bring life back into your leg. Repeat on the other side.

Seated Spinal Twist

Twisting your spine is a great way of restoring the body, winding down after exercising, relieving stress and stiffness and stretching the back and spine. Start in staff pose, sitting up straight with your legs out in front. Bend your right knee and lift your leg, placing your foot down on the other side of your left leg. Keep your left foot engaged with your toes pointing to the sky and place your left hand on your right knee or outer thigh. On an exhale, twist from your core to the right and place your right hand on the ground behind you. Inhale and lengthen your spine, then as you exhale, twist a little deeper. Hold here for at least five breaths and repeat on the other side.

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The 10 Best Nootropic Supplements to Boost Brain Power

Nootropics are natural supplements or drugs that have a beneficial effect on brain function in healthy people. Many of these can boost memory, motivation, creativity, alertness and general cognitive function. Nootropics may also reduce age-related declines in brain function. Here are the 10 best nootropic supplements to boost your brain function. 1. Fish Oils Fish […] The article "The 10 Best Nootropic Supplements to Boost Brain Power" appeared first on AuthorityNutrition.com

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Double Batch Chickpea Cutlets

Chickpea Cutlets are a classic recipe from Isa Chandra Moskowitz, fantastic for Thanksgiving or Christmas menus, or everyday meals. They come together in no time at all, taste great smothered in gravy, and put your steak knives to work. Place a big pile of these in the middle of the table or stuff them into a sandwich—or just slice them up in a salad.

The post Double Batch Chickpea Cutlets appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

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BCAA Benefits: A Review of Branched-Chain Amino Acids

Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements are commonly taken in order to boost musle growth and enhance exercise performance. They may also help with weight loss and reduce fatigue after exercise. This article contains all the most important information about branched-chain amino acids […] The article "BCAA Benefits: A Review of Branched-Chain Amino Acids" appeared first on AuthorityNutrition.com

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Plant Power: The 10 Veggies With the Most Protein

Protein is an essential nutrient your body uses to build and repair tissues. Although animal foods are usually highest in protein, some plants also contain decent amounts. Here are 10 healthy vegetables that contain a fair amount of protein. 1. Watercress Watercress is a cruciferous plant that grows in water and has a high protein […] The article "Plant Power: The 10 Veggies With the Most Protein" appeared first on AuthorityNutrition.com

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Why You Might Want To Switch Your Protein Powder To Casein

Protein powders have been all the rage over the past few years, and they provide an easy way to increase quality protein intake. But not all protein powders are good for you, and some can be detrimental to your health or weight loss goals if you are using the wrong types. There are cheap, less beneficial protein powders, and expensive quality options, but even then, you need to do your research in relation to what you are using it for. Whey is a popular dairy-based protein powder, but it’s not the only one. Casein is also a dairy protein, but a much underrated one. It is digested slower than whey, boosting muscle growth and helping with recovery after exercise. It comes with a number of health benefits, and can be used to aid weight loss.

 

Nutritional Information (Standard scoop/33 grams)

Calories – 120
Total Fat – 1g
Cholesterol – 10mg
Sodium – 260mg
Total Carbohydrate – 3g
Dietary Fiber – 1g
Sugars – 0g
Protein – 24g

What Is Casein Protein?

Casein and whey are both proteins derived from milk. Casein makes up 80% of the milk’s protein, while whey accounts for the remaining 20%.  Casein is a high quality dairy protein that is digested slowly, and is often taken as a protein supplement. It is a complete protein source, like any other animal protein, meaning it provides all the essential amino acids your body needs for growth and repair. That is particularly relevant when looking at exercise, because taking casein protein after exercise can help aid muscle growth and recovery, minimizing protein breakdown.

Casein comes in two different forms – micellar casein and casein hydrolysate. Micellar is digested slowly and is the most popular form, while hydrolysate is predigested and therefore rapidly absorbed by the body. Micellar protein is the original form of casein protein found in milk. A micelle consists of thousands of molecules of casein clustered around an inner core. When micellar casein is exposed to acid in the stomach, it curdles into a large clot, causing it to be digested slowly over several hours, supplying the body with amino acids to build muscle. It is often taken before bed to help the body build muscle and recover during sleep. Casein hydrolysate is a predigested form of the protein that is broken down into smaller peptides, or amino acid chains. This prevents it from forming a bolus, or cluster, in the stomach, meaning it is absorbed at a faster rate than micellar casein. Hydrolyzed casein is better suited to athletes who need protein to work quickly, like straight after a workout to balance amino acids and stop muscle breakdown in the body.

How Does Casein Compare To Whey Protein?

Whey is generally a leftover product of making cheese, whereas casein is not a byproduct of anything – if comes directly from milk, making it significantly costlier than whey protein. The most common and popular form of casein, micellar, is digested slowly, while whey is digested quickly. Casein is a better muscle and strength builder, and can help burn fat better than whey. While whey encourages protein synthesis to increase rapidly, it doesn’t last long, and it doesn’t change protein breakdown. Casein, on the other hand, increases protein synthesis like whey, but also significantly inhibits protein breakdown. Studies have shown that casein protein is more beneficial to building lean muscle mass and strength when compared to whey.

Because casein takes so much longer to digest than whey, it is able to feed your cells with amino acids over a longer period of time. That means your cells are able to synthesize protein even when your body might otherwise be breaking down muscle to feed itself. One study found that taking casein protein before going to bed resulted in a rapid rise of circulating amino acid levels, which were sustained throughout the night. Researchers found that it increased whole body protein synthesis rates and improved net protein balance, ultimately improving post-exercise recovery during sleep.

How Does Casein Compare To Other Protein Powders?

If you are vegan, then casein and whey protein powders are out, because they are dairy products derived from cow’s milk, meaning they are animal protein. If you are lactose intolerant or vegan, then plant-based protein powders, such as pea and hemp are great alternative options. Pea protein is highly digestible and helps turn carbohydrates into energy in the body, which reduces the amount of carbs being stored as fat. Hemp protein is full of nutrients and provides inflammation fighting properties and plenty of fiber. Some other vegan options are not so good. Soy protein, for example, is highly processed and there are questions surrounding its potential health risks. If you do use soy protein, it’s best to blend it with other powders, such as hemp or pea, rather than taking it on its own.

If you are not dairy-free, then casein and whey are the best protein powder choices for muscle-building and recovery, and also provide more zinc and iron than plant-based powders. However, even if you do take casein or whey, it is a good idea to integrate some vegan proteins into your diet because of their benefits in fighting inflammation and providing different nutrients. You can find protein blends, or you can switch your casein shake for a plant-based protein shake a couple of times a week.

Health Benefits Of Casein Protein

Protein in general, whether animal or plant-based, is an essential nutrient that needs to be consumed every day. Casein is an extremely high-protein supplement that has a number of benefits, including healthy metabolism and weight loss, digestive health, stable blood sugar, healthy immune system, lean muscle development, decreased muscle deterioration, hormone balance and recovery from sport and illness, to name just a few. Here are some promising health benefits of casein protein…

Casein May Have Antibacterial And Immune Benefits

Preliminary cell studies suggest casein protein may benefit the immune system, possess antibacterial powers, and reduce blood pressure. An animal study looked at the short-term oral atihypertensive effect of peptide sequences isolated from casein fractions that had been previously documented as in vitro angiotensin-converting enzyme inhibitors. Researchers concluded that the peptides had the potential to lower high blood pressure and treat hypertension and other associated disorders. Milk contains antibiotic peptides,with preliminary research suggesting it may also work in a similar way to some commercial antibiotics. 

Casein May Aid Weight Loss

There are a few reason casein may help you shed pounds, and one of them is because the body digests it slowly, meaning it can curb hunger for several hours. But even the faster-digesting casein hydrolysate has been found to reduce fat and increase lean muscle. One study looked at the effects of a moderate hypocaloric, high-protein diet and resistance training, using two different protein supplements, compared to a hypocaloric diet alone in overweight police officers. The 12-week study compared the changes in body composition from three different treatment groups. One group was placed on a nonlipogenic, hypocaloric diet alone, the second had a hypocaloric diet with casein protein and resistance exercise, and the third group had the same as the second, except, instead of casein, they had whey protein. Researchers concluded that the peptide components of the casein hydrolysate improved nitrogen retention and had overall aticatabolic effects, which was the likely reason that group lost more fat and gained more lean muscle.

Casein May Reduce Triglyceride Levels

Triglycerides are fat in the blood, used to give energy to the body, but extras are stored in different places in case the body needs them later. High levels of triglycerides have been linked to an increased risk of heart disease. A 2015 study of 10 overweight men found that casein intake reduced triglyceride levels after a meal by 22%. Researchers concluded that casein had specific physical interactions with fat in healthy overweight men that affected postprandial triglycerides, leading to fewer chylomicrons from forming.

Casein Protein Recipes

While casein is often used as a protein supplement before bed to increase muscle building and recovery during sleep, it can also be used as an alternative to other whey protein powders in smoothies and desserts. Of course, you might want to choose whey or casein hydrolysate over the more popular micellar protein for an immediate burst of quickly digestible protein straight after exercise. However, for slow-digesting, quality lean mass and recovery, casein can be substituted for any other protein shakes or snacks.

Smoothies

You can take any smoothie or shake recipe that calls for protein powder and replace the suggested type with casein. Because it is so often used as an overnight recovery drink to build and repair muscles, here’s a simple go-to option. But don’t just drink it at night because it tastes good! Drink it if you have exercised and practiced resistance training during the day! Simply add 1 scoop of casein powder, half a frozen banana, 1 heaped teaspoon of cacao powder, 1 teaspoon of stevia, 1 tablespoon of flax oil and water to a blender and blend!

Here are some excellent breakfast smoothie options you can add casein to, and also some post-workout shakes that you can add the powder to…

Pumpkin Spice Mocha Protein Smoothie – This pumpkin, chocolate and coffee flavored protein drink is full of healthy nutrients as well as a great kick of protein. The recipe calls for pumpkin puree, espresso powder, pumpkin spice mix, unsweetened almond milk, ice and mocha protein powder. This is a case where you can choose which protein powder is the best option for you, depending on when you are drinking it (meal replacement, post-workout recovery, weight loss etc). If you only have unflavored or vanilla casein protein, you can add cacao powder to finish off the pumpkin and coffee flavor!

Pumpkin Spice Protein Shake – This is another pumpkin spice dessert-inspired shake that is a Paleo-friendly and full of nutrient-rich ingredients, including healing spices, nourishing sweet potato or pumpkin and protein powder of your choice. The recipe calls for cooked, frozen sweet potato, protein powder (like casein – again, depending on when and why you’re drinking it), unsweetened almond or coconut milk, ground cinnamon, ground ginger and ground cloves.

Healthy Peanut Butter Protein Smoothie – This recipe is absolutely brimming with healthy energizing ingredients that are perfect as a meal replacement, or a pre or post-workout snack. They include unsweetened almond milk, chocolate protein powder, peanut butter (go for the 100% peanut stuff), banana, vanilla extract, cocoa or cacao powder, stevia and ice.

Banana Maca Smoothie – This is a nice fresh banana protein smoothie made with frozen banana, almond milk, almond butter, dates, protein powder, maca powder, vanilla and ice. Again, you can use whatever protein powder suits you best, including casein!

Breakfast Or Dessert

Tiramisu Protein Pancakes – These powerful morning pancakes have everything you need to kick start your day with a good hit of filling protein. The pancakes are made with egg whites, micellar casein, bicarb soda and freshly brewed espresso, and the topping is made with fresh ricotta, Greek yogurt, sweetener and vanilla bean paste.

Tahini Coconut Energy Protein Bites – You will definitely get lots of energy and lots of protein from this recipe! This is another example of a recipe where you can choose which protein powder would suit you best. Ingredients include date caramel (and there’s a recipe for this on the blog!), maple syrup, tahini, rolled oats, brown rice cereal, vanilla protein powder, unsweetened coconut milk, sesame seeds, sunflower seeds, chocolate chips, dates and water. Topping and flavor options include matcha green tea powder, cocoa powder, pistachios, sesame seeds and shredded coconut.

Chocolate Peanut Caramel Protein Bars – This is a delicious homemade protein bar option that will curb any sweet craving, fill you up and give you a good hit of energy and protein! While the recipe calls for brown rice protein powder, you can easily substitute for casein if you feel that would suit you better. The recipe includes roasted peanut butter, unsweetened vanilla almond milk, liquid stevia extract, protein powder, oat flour, organic caramel sauce (like the date caramel recipe from the tahini coconut energy protein bites), peanuts, milk chocolate and coconut oil.

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