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Pesto Zucchini Noodle Dinner & How to Eat Plant-Based Keto Zone

AHA Publisher — Sun, 28 Jun 2020 07:00:15 +0000

Dr. Don Colbert – Keto Zone is a high fat, low-carbohydrate diet and lifestyle that uses ketones in the body instead of glucose for fuel and energy. There are many health, focus, and energy benefits to this. However, did you know that Keto Zone can be plant-based? If you’d like, you can make it 100% vegan, a looser vegetarian, or mostly plant-based with select animal products. Here’s how to eat plant-based Keto Zone, and one of our favorite recipes to get you started. Plant-Powered Keto Zone Pesto Zucchini Noodle Dinner Ingredients 4 medium zucchinis 1 tablespoon extra-virgin olive oil 1 cup thinly sliced red bell peppers (optional) 1 clove garlic, minced 1 tablespoon fresh thyme, chopped (or 1 tsp dry) 1/4 teaspoon sea salt 1/4 teaspoon fresh black pepper ground PESTO: Keto Zone Pesto (see recipe) Optional: fresh basil leaves Instructions Prepare zucchini noodles: Slice off the ends of the zucchini. Using a food spiralizer to make the ‘noodles’ by twisting the entire zucchini through the device. If you don’t have a spiralizer, slice zucchini strips as thinly as possible. Then, cut down zucchini for shorter noodles. Prepare Keto Zone pesto (omit cheese). Next, heat oil in a frying pan over medium heat until warm. Add tomatoes, garlic, thyme, salt, and pepper. Cook and stir until softened, about 3-5 minutes. Add the zucchini noodles and pesto and mix gently. Stir and heat until noodles and pesto are warmed through, just 1-2 minutes. Serve either warm or cold. Why Choose Plant-Based Keto Zone? While not everyone wants to follow a plant-based plan, many people do for cost savings, environmental reasons, to make a strong push against high cholesterol, and more. And what’s more, many non-vegan meat-eating Keto Zone eaters still eat many, many plant foods. Either way, it’s worthwhile to find out which foods make great plant-based keto options, and how to get the protein and healthy fats you need from plans if you forego the animal products. How to Eat Plant-Based Keto Zone There’s great news. You can get into the Keto Zone with a healthy plant-based Keto Zone plan. And, you can do so while getting all the healthy fat and protein nutrients you need for overall health. Here’s what to eat. Start With Fats: Plant-Based Keto Zone Fats Keto Zone starts with fats. Here are great healthy fat options: Extra-virgin olive oil and olives MCT oil or MCT oil powder Coconut meat and coconut oil Avocado and avocado oil Nuts and seeds (see list below) Plant-Based Keto Zone Proteins While proteins make up only a small percentage of Keto Zone calories (just 15-20%), they are still imporant. Proteins provide nutrients that support cell health and repair, metabolism, hormones, and more. Some great plant-based Keto Zone proteins include: Nuts and Seeds Pecans Brazil nuts Macadamia nuts Walnuts Chia seeds Flax seeds (make sure they’re ground) Hemp seeds Sunflower seeds Pumpkin seeds Each 1/4 cup of hemp seeds gives you healthy fats and a protein boost! Edamame and Tempeh Natural edamame is a great source of protein (although it’s best to avoid an overload of processed soy-fortified foods). Choose edamame, organic tofu, and tempeh. You can eat them roasted, dry roasted, and in salads. Each 1/2 cup of edamame can give you an 8.5-gram boost! When choosing edamame and tempeh, make sure they contain no added flavors, seasoning, or grains that increase the carbs. Also, choose non-GMO and organic. Avoid soybean-based processed foods as these often have sugars, carbs, MSG, and other ingredients added. Vegan Protein Powders It can be difficult to find a high-protein low-carb powder with good, wholesome ingredients. But look no further, as Dr. Colbert’s Protein Supremefood delivers all of this. It is an organic-based, non-GMO, brown rice- and pea-based protein powder. It only has 1 gram of net carbs per serving and is fortified with health-promoting ginger and turmeric. What’s more, it delivers a whopping 15 grams of protein per serving! Non-Vegan Options Even while eating plant-based, many vegetarians will still include eggs, dairy, or other proteins as desired. If this is the case, local free-range eggs, plain Greek yogurt and cream, and hydrolyzed collagen powder are great protein sources. Plant-Based Keto Dairy Next, if you’re looking for plant-based keto-friendly milk and/or dairy substitute, there are now many to choose from. Try: Coconut milk or cream, cashew milk, or almond milk (with little or no preservatives and no sugars) Vegan butter with healthy oils like olive oil Cashew cream or low-carb vegan cheeses made with healthy oils Coconut or cashew yogurt (unsweetened) Vegan Keto Carbs: Tons of Low-Carb Veggies Lastly, try to overflow your diet with healthful leafy greens and low-carb vegetables when you’re in the Keto Zone, whether plant-based or not. You can include: Artichokes Asparagus Avocados Artichokes Baby bok choy Bell peppers Broccoli and cauliflower Brussels sprouts Cabbage Celery Collard Greens Cucumbers Edamame Eggplant Fennel Garlic and onions Herbs like basil, mint, oregano, parsley and more Leafy greens, spinach, and kale Mushrooms Okra Onions Radishes Swiss Chard Turnips Zucchini You can also add a small number of fruits like berries (~1/4 cup per day), and/or use Red and Green Supremefood for a Keto Zone fruit and vegetable boost! Healthy Plant-Based Keto Drinks And of course, there are many plant-based Keto Zone drinks that nourish your body. In addition to water throughout the day, add black tea, green tea, and coffee for great brain-health, metabolism, and whole-body health benefits. Bottom Line If you want to eat a plant-based Keto Zone diet, you can certainly do it! You can get in the Keto Zone, without any animal products or only a select few you want to include. The Keto Zone is a wonderful and highly effective healthy eating plan that works well either way! To read the original article click here. For more articles by Dr. Colbert click here.

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Study Reveals New Spices That Reduce Inflammation

AHA Publisher — Mon, 15 Jun 2020 07:00:07 +0000

Lori Clarkson via NaturalHealth365 – Move over turmeric lattes, a study at Penn State has revealed a specific blend of spices that will also reduce inflammation. The research was published in the Journal of Nutrition. They experimented with a mix of spices and the effect they have on inflammation in the human body. The results were astonishing. Without changing the participant’s diet, a specific mix of 13 spices showed a significant reduction in inflammation markers. The subjects continued to eat foods high in saturated fats and carbohydrates with positive results. Massive Reductions in Inflammation Markers in Overweight Participants Researchers studied overweight men between the ages of 40 and 65 with at least one cardiovascular issue. They separated the participants into three groups, one group had no spices added to their meal, another had two grams of spices added to their meals, and the final group had six grams of spices added to their meals. Six grams is as small as one teaspoon. The Penn State researchers tested the results by taking blood samples. They cultured the white blood cells and stimulated them to incite an inflammatory response. There was a reduction in inflammatory cytokines in the group with six grams of spices added to their meals. While eating a whole food diet without processed carbohydrates and (toxic) saturated fats can seem like a logical choice to reduce inflammation – the researchers didn’t change the participant’s diet at all. The meals provided were high in carbohydrates and high in saturated fats. The researchers were aware that those with a poor diet who are prone to obesity also have higher levels of inflammation. However, research has not revealed whether these acute inflammatory spikes brought on by poor diet choices contribute to chronic inflammation, yet. There is one thing from this study that is clear. Without changing anything else, adding a variety of spices to your diet doesn’t just taste good, but it will help to reduce the risk of inflammation too. This Is the Specific Spice Mix That the Researchers Used The lead researcher, Connie Rogers, stated, “Ultimately the gold standard would be to get people eating more healthfully and to lose weight and exercise, but those behavioral changes are difficult and take time.” They haven’t discovered which specific spice had the most significant impact of reducing inflammatory markers, but they did share the mix of spices that produced this astonishing result. The spice mix was; basil, black pepper, bay leaf, cinnamon, parsley, red pepper, rosemary, cumin, oregano, ginger, turmeric, parsley, and thyme. While turmeric and ginger are well known for their ability to reduce inflammation, it’s reassuring to see the other herbs and spices on the list for those who prefer the taste of the other spices on the list. It’s clear that these spices contribute to remarkable changes in those of the poorest health. To further validate these results, the researchers anticipate continuing this research with a broader population, and separating the spices to see which ones are the most effective. We, at NaturalHealth365, will keep our eyes peeled for more exciting advances in this field. More Natural Ways to Reduce Inflammation Adding spice blends to your diet is an effective way to reduce inflammation. While most will agree that spices will make a meal tastier, they’re not for everyone. If the known anti-inflammatory spices don’t tempt your palate, try these tips today. Reduce negative emotions. Negative emotions are also a known contributor to inflammation. A good diet, exercise, and stress-reduction activities such as meditation can help you manage your mood. Increase your vitamin C intake. Vitamin C is also a known natural remedy to “calm the fire” from within. In addition, increase your intake of citrus fruits, green leafy vegetables, tomatoes, sweet potatoes, and peppers. This study chose to undertake an extensive experiment on inflammation in individuals with poor health. By adding spices to your diet, managing your emotions, and increasing your antioxidant intake, you can make a remarkable impact on your health today. Sources for this article include: Sciencedaily.com, Healthline.com, News.psu.edu To read the original article click here.

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Energizing Green Basil Smoothie and 4 Herbs to Grow This Summer

AHA Publisher — Sun, 31 May 2020 07:00:07 +0000

Dr. Don Colbert – Whether you’re planting an entire garden, a few containers, or even just a couple small pots in a sunny window, you can make a difference in your health and cuisine this summer. Herbs are easy to grow and have potent nutrients. Here are 4 herbs to grow this summer and 1 delicious energizing green basil smoothie recipe. Why take the time to grow your own herbs? First, it is much more cost-effective to grow than buy fresh herbs. Second, herbs contain amazing antioxidants and phytochemicals that impact your health – and you can add them every day. Third, food and drink recipes are taken to the next level of flavor with fresh herbs. This summer, get your hands dirty, enjoy all the health benefits of gardening, and delight your taste buds and whole-body health with these herbs. Energizing Green Basil Keto Smoothie 8 ounces brewed green tea OR 1/2 teaspoon matcha green tea powder 1/2 cup coconut milk (canned, full fat) 1/2-1 cup fresh basil leaves 1 lemon, zested & juiced 1/4 cup blueberries (or any kind berries) Erythritol or stevia, to taste Water and Ice as needed for desired consistency (water needed Optional: 1 scoop MCT Oil Powder Optional: 1 scoop hydrolyzed collagen Optional: 1 scoop green fermented supremefood Instructions: Place all ingredients except erythritol/stevia, water, and ice in a blender. Process until smooth. Add sweetener to taste. Add ice and process until at desired consistency. Enjoy the energy! Nutrition Info without optional supplemental powders for an Energizing Snack: 115 calories, 10 gm fat, 4 gm net carbs (6 grams carbs, 2 gm fiber), 2 gm protein (78% calories from fat) Nutrition Info WITH optional supplemental powders for an Energizing Meal: 299 calories, 23 gm fat, 4 gm net carbs (11 grams carbs, 7 gm fiber), 19 gm protein (69% calories from fat) Energizing Green Smoothie Nutrients How is this smoothie energizing? It’s no secret that caffeine, even small amounts, can boost energy. It boosts your brain’s function, your physical strength and reaction time, and your perception of fatigue. In this smoothie, the caffeine comes from green tea. Green tea is packed with amazing nutrients and antioxidants. They can: Inhibit the growth of cancer cells in lab studies. High consumption of the drink has been associated with a 90% reduced risk of breast cancer in women. Repair and protecting cells, especially in the brain. In fact, in mice induced with Alzheimer’s and Parkinson’s Disease, it helped to protect brain cells from dying, as well as ‘rescuing’ already damaged neurons in the brain, a phenomenon called neurorescue or neurorestoration. Provide antibacterial properties that promote oral health. Exhibit protective effects on eye cels for up to 20 hours after consumption. This has led many experts to believe it may have a role in reducing diseases of the eye and glaucoma. Help our bodies oxidize and burn fat. Multiple studies have shown an increase in metabolic rates, weight loss, decreased waistline and fat loss with consistent green tea ingestion. Read all about the amazing benefits of green tea here. 4 Herbs to Grow This Summer Beyond green tea, this smoothie gains great nutrition and flavor from basil. It’s one of our four herbs to grow this summer. While many other herbs are also great for health, try these to start: 1. Basil for Great Health First, basil is a superstar of nutrition among herbs. It: Reduces inflammation and oxidative stress: Basil’s flavonoids, especially orientin and vicenin, are phytonutrients that protect cell structures from radiation and oxygen-based damage (free radicals/oxidative stress). And eugenol, one of basil’s volatile oils, works to block the inflammatory activity of an enzyme (cyclooxygenase) in the body. Improves blood flow: Basil’s vitamin A and magnesium can improve blood flow. Leafy greens like basil keep your artery walls strong and clear of plagues. Then, the magnesium in basil prompts muscles and blood vessels to relax, which improves blood flow out of the heart and throughout the body. All of your organs and tissues, including skin need good blood flow to function their best. 2. Oregano, a Potent Antibacterial Agent and Medicinal Oregano is actually part of the mint family. It can also impact health in many ways. It: Has antibacterial properties. Its phytochemicals, thymol, and carvacrol fight infections and bacteria. Meanwhile, its antioxidants help reduce and prevent cell damage. Is a potent medicinal when used as an essential oil. It is considered a “hot oil,” and must be diluted correctly for topical use. When used, it’s known to fight sore throats, poor digestion, nasal congestion and colds, herpes cold sores, and potentially joint pain. 3. Cilantro for Brain and Blood Sugar Health Known as a wonderful flavor agent when added to Mexican, Chinese, Southeast Asian, and Indian cuisines, cilantro is versatile and great for your body. Interestingly, the seeds of cilantro are known as coriander, and the leaves are called cilantro. How can it affect your health? Cilantro is one of four herbs to grow this summer because it can: Reduce high blood sugars and the risk of type 2 diabetes: Amazingly, cilantro has been shown to increase an enzyme in the body that removes sugar from the blood. It’s so potent that those taking blood sugar medication, or those who are at risk of low blood sugars, need to use some caution when eating it (1, 2). Promote brain health: Brain ailments associated with inflammation may also benefit from cilantro intake. One animal study found that coriander extract exhibited protection against damage to nerve cells following seizures. Another concluded that it may improve memory in those suffering from degenerative brain diseases like Alzheimer’s (3, 4). 4. Peppermint in Folk Medicine and Aromatherapy For centuries, peppermint has been used in folk medicine and aromatherapy. It has been shown to: Improve pain management associated with irritable bowel syndrome, or IBS: It works by relaxing the smooth muscles in the colon, which relieves pain. It may also reduce bloating and other digestive symptoms (5, 6, 7). When used in aromatherapy, peppermint may help fight nausea. Lastly, it’s known to fight oral bacteria and bad breath. What About the Optional Add-Ons? As you know, MCT oil powder, hydrolyzed collagen, and fermented greens contain very important nutrients for health in the Keto Zone. Their healthy fats, proteins, and vegetables promote health and support immune function. However, we also know it’s a very difficult time for many readers financially. We are dedicated to offering great, nourishing recipes and great health information whether or not you can buy these ingredients at this time. If you have them or can get them, yes, add them in for full benefits. And if not, keep going strong! We are here for you. You can use many healthy foods and even free immune-boosting habits to stay healthy. Bottom Line Ready for a flavorful, savory, energizing green smoothie? We know you are! Try our recipe, and consider growing your own herbs this summer. And let us know, did you enjoy the smoothie? What are your favorite herbs to grow this summer? To read the original article click here. For more articles from Dr. Colbert click here.

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