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Natural Sunburn Relief, Including 5 Home Remedies

AHA Publisher — Fri, 24 Jun 2022 07:00:50 +0000

Dr. Josh Axe, DC, DNM, CN – Summertime: trips to the beach, family cookouts, warm nights and … sunburn? Unfortunately, even if you’ve slathered on sunblock religiously, those UV rays can sneak through and leave you with a painful, itchy red burn. While I believe some sensible sun exposure is essential for your health to prevent vitamin D deficiency, too much of a good thing can lead to damaging sunburn or sun poisoning that could increase your risk of skin cancer and premature wrinkles. If after a long summer day, you’ve spent too much time outdoors under the hot sun, thankfully there are many natural sunburn remedies that actually work. How do you make a sunburn go away fast? If you’re wondering how to treat sunburn fast, you don’t have to go further than your kitchen cabinets with natural sunburn treatments like black tea and oatmeal. Are you fan of essential oils and keep them around your home? If the answer is “yes” then that’s great news since essentials oils are another great form of natural sunburn treatment. What Is a Sunburn? So what is a sunburn, anyway? A standard sunburn definition: inflammation of the skin caused by overexposure to ultraviolet radiation especially from sunlight. How long does a sunburn last? Typically, it lasts several days. A sunburn occurs when the sun or another ultraviolet light source hits your unexposed body and exceeds what your skin can handle. This prompts your skin to release melanin, its protective pigment. Here are a few interesting facts: A fair-skinned person can get a sunburn in less than 15 during intense midday sun. It could take hours for a dark-skinned person to get burned in that same type of sun exposure. Interestingly, the sunburn process starts setting in before it’s even visible to the naked eye; the first effects may not show up for several hours. Blisters related to sunburn could take hours to days to develop. It could take a full 24 hours for a sunburn’s full effects to surface. Causes If you spend too much time in the sun without clothing or sunscreen to protect your skin, it can cause your skin to burn or tan. What causes some people to burn while others are more likely to get a suntan? It depends upon the level of a pigment called melanin in the skin. People with fairer skin have less melanin while people with darker skin have more. When the rays of the sun cause damage to the skin, the skin manufacturers more melanin in an effort to protect it from further damage. This causes skin tone to change color. For lighter skinned individuals, the skin is more likely to turn red. Do sunburns turn into a tan? Sometimes a sunburn will naturally turn into a tan if peeling can be avoided. However, you should never allow a sunburn for the sake of hopefully getting a tan eventually because you are damaging your skin! Symptoms Sunburn symptoms include: Skin pinkness or redness Skin that feels warm or hot to the touch Pain and tenderness Sunburn itch Swelling Small fluid-filled blisters, which may break Headache, fever, nausea and fatigue (if you have severe sunburn) A sunburn rash or “sun rash” (hives and blisters on top of a sunburn), sunburn chills or fever, and nausea are all signs of sun poisoning. Diagnosis For your doctor or dermatologist to diagnosis a sunburn, he or she will likely examine your body, ask about your symptoms and history of sun exposure. Conventional Treatment What is the best treatment for sunburn? According to the American Academy of Dermatology, many dermatologists will recommend conventional sunburn treatment that looks something like the following: Take cool baths or showers often to decrease pain. When drying off, leave a small amount of water on the skin and then apply a moisturizer to help trap water in your skin and increase skin hydration. (This is a great natural sunburn remedy, too!) Aloe vera and soy are helpful ingredients to look for in a conventional sunburn cream. If you’re dealing with something worse than a mild sunburn or you’re experiencing discomfort, over-the-counter hydrocortisone cream is another conventional sunburn treatment. Using conventional pain relievers such as aspirin or ibuprofen to decrease sunburn swelling, redness and discomfort. Drink extra water to prevent dehydration. (Also, makes the list of natural sunburn treatments for sure!) If your skin blisters, this means that you have a second degree sunburn. Leave the blisters alone (in other words, do not pop or pick at them!) because they are helping your skin heal and guarding against infection. How long does it take for a sunburn to heal? According to the National Institute for Occupational Safety and Health (NIOSH), “Unlike a thermal burn, sunburn is not immediately apparent. Symptoms usually start about four hours after sun exposure, worsen in 24–36 hours, and resolve in 3–5 days.” According to the Mayo Clinic, treating sunburn with even the best sunburn relief does not heal your skin, but it can help to improve pain, swelling and discomfort. Natural Remedies How do you make a sunburn go away fast? If your sunburn is not severe, using home remedies for sunburn promptly and consistently can really help to improve a burn fast. 1. Pantry and Fridge Staples (Used Topically) If you’re trying to figure out how to heal sunburn naturally, you may be surprised to find out that many items in your kitchen can help when used topically! Here are some common food items that can help relieve sunburns: Oatmeal is proven to relieve itchy dry skin and reduce inflammation as burns heal. Enjoy its healing effects by blending dry oats in a blender or food processor until its finely ground and smooth. Add a cup of oatmeal to warm bath water (not hot!) and spend some quality time soaking. Milk can also help to reduce skin pain and heat. You can either create a cold compress by dunking a washcloth in chilled milk and applying it directly to burnt areas or by adding about a cup of cold milk to a cool bath and soaking. Make sure its whole milk so you can benefit from the helpful natural fat content. Black tea isn’t just delicious to drink, it’s also great at reducing sunburn’s redness and quickening the recovery process. In a pitcher, soak a few bags of black tea. You want to do this until the water is super black. Then use a washcloth to apply it to the affected areas and don’t rinse. The tannic acid in the tea, which gives it the dark color, eases the heat and provides much-needed relief. Yogurt contains probiotics and lactic acid, which make it an excellent choice for reducing redness and soothing the skin. Choose a full-fat, plain yogurt and apply it gently on the sunburnt areas. Let it sit for about 10 minutes and then wash off in the shower. Cornstarch can reduce the painful chafing that occurs when your inflamed skin sticks to the bed sheets at night. While using it means you’ll be doing laundry the next day, sprinkling cornstarch over the sheets will reduce friction and create a barrier between your skin and the sheets, allowing for more comfortable sleep during sticky nights if your sunburn is exceptionally painful. 2. Aloe Vera and Coconut Oil When you’re in the midst of your natural sunburn treatment, your body is desperate for moisture. Applying moisturizers like pure coconut oil and aloe vera gel can really help to improve a burn. Aloe vera is so helpful that it’s a common conventional recommendation as well. It’s even sometimes called the “burn plant” because it’s such an effective natural remedy for a bad burn. You can buy a bottle of pure aloe vera or you can use a leaf of an aloe vera plant by splitting it open and applying the sap to your skin. Hint: Store a bottle of aloe or an aloe vera leaf in the refrigerator for an extra blast of soothing coolness upon application. 3. Hydrating Foods There are a lot of natural topical remedies for sunburns, but if you want to know how to get rid of sunburn fast, you don’t want to forget some internal help as well. It’s a great idea to “moisturize” from the inside out by eating foods with high water content. Snack on fruits like oranges and watermelons, which are high in vitamin C and promote healing. In fact, watermelons are about 92 percent water. Also drink plenty of water and electrolyte-rich drinks like coconut water. While healing from sunburn, avoid alcohol and sugary foods, which can increase inflammation and slow down the relief process. 4. Apple Cider Vinegar Did you know that you can use apple cider vinegar for sunburn? You might not smell great, but you’ll likely feel a whole lot better when you include apple cider vinegar (ACV) in your sunburn-fighting routine. Apple cider vinegar uses cover many health areas, but ACV will also soothe burnt skin. Add a cup to a cool bath along with ¼ cup of coconut oil and a few drops of lavender essential oil for a healing soak. No time for a bath? You can also make a 1:1 solution of vinegar and water in a spray bottle or dip a washcloth into the solution and dab on the affected areas. 5. Essential Oils They’re not just for helping your home smell nice or easing stress and anxiety, there are also essential oils for sunburn. I recommend two common favorites: Peppermint oil is a natural analgesic, or painkiller. It also helps soothe burnt areas by providing a cooling sensation. Bonus: because peppermint oil is also effective at alleviating headaches, it can help with the after-sun headache some people suffer from. Lavender oil is another essential oil go-to for sunburns. It can help to reduce the sting of burns and decrease redness. With its antioxidant, pain-relieving and anti-inflammatory properties, it’s the perfect choice to speed up healing, allowing your body to recover faster. Are you wondering how to treat a sunburn with essential oils? This home remedy for sunburn incorporates both lavender and peppermint essential oils, along with aloe vera juice and coconut oil for sunburn relief. How to Prevent It’s possible to get a burn from the sun even when it’s cloudy or cool outside. It’s also important to note that UV light is stronger at high altitudes and the sun’s rays are easily reflected onto the skin when you’re near sand, water or snow. Key tips for avoiding a burn from sun exposure: Aim to be in the shade if you’re going to spend extensive time outdoors, especially between the hours of 10 a.m. and 4 p.m. when the sun’s rays are at their strongest. Apply a natural sunscreen to all exposed skin (and make sure your sunscreen isn’t expired). Put on additional sunscreen every 40 to 80 minutes, or sooner if it has washed off from swimming or sweating. Wear clothing and hats to protect skin. Wear sunglasses that block both UVA and UVB rays. Stay hydrated with non-alcoholic fluids, especially water. Nutrients found in specific foods are also known to help prevent sunburns, often in a time-dependent manner: Vitamin C and E: Vitamin C can be found in citrus fruits, peppers, guava and broccoli while many nuts like almonds and sunflower seeds are great sources of vitamin E. Beta-carotene: Foods like carrots, pumpkin and sweet potatoes are rich in beta-carotene. Lycopene: Delicious summer time foods like tomatoes and watermelon are high in lycopene. Fish oil: The sunburn response may be reduced by dietary fish oil rich in omega-3 fatty acids. Final Thoughts According to the CDC, you should seek medical attention for a bad sunburn with sunburn blisters that cover over 15 percent of your body, you have a high fever, experience dehydration and/or you feel extreme pain for longer than 48 hours. Of course, it’s always best to avoid sunburns in the first place. However, I don’t advocate completely barring yourself from the sun. Usually a few minutes is all someone needs to get sufficient vitamin...

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Quinoa Crispy Bars (Better Than Rice Crispy Treats!)

AHA Publisher — Fri, 25 Mar 2022 07:00:57 +0000

Dr. Josh Axe, DC, DNM, CN – Crispy treats: they sound so cute and friendly and yummy. It’s unfortunate that they’re essentially made of rice, sugar, butter and marshmallows — lots of it. But what if I told you there was a way to enjoy the dessert guilt-free? Goodbye, rice krispies, hello Quinoa Crispy Treats! This healthified version replaces the rice with protein-rich quinoa and sweetens things up the natural way thanks to healing raw honey. And instead of using gobs of butter, the quinoa crispy bars are held together with almond and sunflower seed butters. Yum! Not only is this quinoa bar tasty, it’s also the perfect energy bar. It delivers 235 calories per serving, with 24 grams of healthy carbs, 14 grams of healthy fats and 6 grams of protein. Try this new take on an old treat tonight. How to Make Quinoa Crispy Bars Start by lining an 8×8 baking dish with parchment paper. In a small pot over very low heat (honey should never be heated up much at all), melt add the coconut oil, honey, almond butter and sunflower seed butter. Remove the pot from heat once the mixture has melted and sprinkle with the sea salt and cinnamon. Then pour it all into the waiting baking dish. Stir the puffed quinoa through the almond butter mixture, making sure all the ingredients are thoroughly incorporated. With a spatula, even out the quinoa crispy mix so it’s all level. Then place the baking pan in the freezer, letting the crispy bar set for 20 minutes or so. When you’re ready to serve, remove the quinoa crispy bars from the freezer and cut immediately. Serve while still frozen. These are healthy quinoa bars are delicious and so easy to make. Kids love to help make them — and eat them, of course! Quinoa Crispy Bars Recipe This healthy version of rice krispy treats replaces the rice with protein-rich quinoa and sweetens things up the natural way thanks to healing honey. And instead of using gobs of butter, the quinoa crispy treats are held together with almond and sunflower seed butters. Yum! INGREDIENTS 1 cup unsalted almond butter ½ cup sunflower seed butter ½ cup raw honey 3 tablespoons coconut oil ½ teaspoon sea salt ⅛ teaspoon cinnamon 3 cups puffed quinoa or millet INSTRUCTIONS Prepare a 8×8 baking dish by lining it with parchment paper and set aside. In a small pot at very low heat, melt almond butter, sunbutter, honey and coconut oil. Remove from heat and scrap into a mixing bowl. Stir in sea salt and cinnamon. Add in puffed quinoa and stir until well incorporated. Pour mixture into prepared dish. Spread out mixture with a spatula to make an even layer in the dish. Freeze for 20 minutes or longer until set. When ready to serve, remove from freezer and cut immediately. Serve frozen. To read the original article click here.

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Homemade Lotion with Frankincense, Lavender & Peppermint Oils

AHA Publisher — Wed, 23 Mar 2022 07:00:37 +0000

Dr. Josh Axe, DC, DNM, CN – Did you know that almost anything you put on your skin can seep right through and into your bloodstream? Yes, that includes parabens and other dangerous chemicals in skin products. So while many of you have taken the clean eating movement seriously (and that is fantastic!), many are forgetting about the products that they are slathering on their bodies. Unfortunately, too many of these products are littered with chemicals and preservatives that head right into the bloodstream and travel throughout our bodies, wreaking havoc by causing inflammation and more. But it doesn’t have to be that way with natural skin care, including my homemade lotion for your face and body. Aging is an indication of the time moving forward and while we cannot stop time, we may be able to help reduce the signs of it through our skin. This lotion is easy to make and will soothe the skin while offering a healthy glow soon after the first application. How to Make Homemade Lotion To make this amazing homemade lotion, you can use a double-boiler or a glass heat safe bowl — you can also use a glass measuring cup — that fits inside a pan. Put the benefit-rich olive oil, beeswax and shea butter in the container you have chosen for heating over medium heat and slowly melt while stirring. If you are using a glass container and saucepan, make sure the sauce pan has enough water in it to cover about half the glass bowl. Olive oil has amazing moisturizing characteristics without being too greasy. Olive oil has been used since ancient times and it contains squalene, which is a phenolic compound that is filled with useful anti-aging antioxidants, hydrating qualities and may fight skin cancer. Beeswax is another amazing skin-healing ingredient, and it locks in moisture. Beeswax is filled with softening and emollient rich vitamin A, which can help rebuild damaged skin cells. And being comedogenic, it won’t clog pores — keeping the skin moist and blackhead free. Shea butter adds more richness to this hydrating skin-glowing lotion. With the ability to boost collagen, shea butter is a perfect ingredient to add to this blend. Once these ingredients have melted and are well blended, remove from the heat. After allowing the mixture to cool, add the essential oils. Frankincense is my go-to when it comes to skin. Not only is it an anti-aging and wrinkle-fighting ingredient, it helps heal bacteria-containing blemishes. Lavender partners right up with frankincense to help reduce acne-causing bacteria while providing useful relaxing benefits as well. And let’s not forget about peppermint oil, which travels with me wherever I go. While it can eliminate headaches in seconds by placing a drop on the forehead, it can eliminate aches from sore muscles and rejuvenate the skin. Peppermint essential oil is microbial, providing calming effects to inflamed skin such as a sunburn, eczema and psoriasis. Now you can try it out to see how you want the texture. For a creamier texture, you can use an electric mixer or hand beater for a minute or two. Once all ingredients have been well blended to the desired consistency and has cooled, place in a container. I like to use a glass mason jar, but you can also use a BPA-free plastic bottle with a pump. I like to keep my DIY lotion in the refrigerator during the warmer months to maintain consistency since the coconut oil can melt. You can decide what works best depending on where you live. I hope you enjoy this wonderful chemical-free lotion that is gentle enough to use every day! Homemade Lotion Recipe Here’s a homemade lotion for your hands, body and face. This DIY lotion is easy to make and will soothe the skin while offering a healthy glow soon after the first application. INGREDIENTS ¼ cup olive oil 3 tablespoons coconut oil 1 tablespoons beeswax 1 tablespoon shea butter 10 drops frankincense essential oil 10 drops lavender essential oil 5 drops peppermint essential oil INSTRUCTIONS Place the olive oil, shea butter, coconut oil and beeswax in a glass bowl in a pan with warm water (or you can use a double-boiler). Heat the ingredients, while stirring, until they melt. Continue to stir until well blended. Remove from heat and allow to cool. Add the essential oil. Stir again until well blended. Check the consistency. For a thinner, creamier consistency, use a hand mixer (or electric mixer) for one or two minutes. Place in your favorite container. Dark glass is best for extending shelf life Apply, as needed, to the hands, face and body, avoiding the eyes. To read the original article click here.

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DIY Cuticle Cream with Lavender & Myrrh

AHA Publisher — Thu, 03 Feb 2022 08:00:45 +0000

Dr. Josh Axe, DC, DNM, CN – Getting a manicure is a great way to keep your fingernails in shape, but have you thought about your cuticles and why they are important? Cuticles keep dirt and bacteria out of the body. If the cuticle does not exist or has been cut away, it leaves the body vulnerable to infection and nail fungus because dirt and bacteria can get underneath the skin in that area. So the cuticle actually protects you! What is the best way to care for your cuticles? The right combination of vitamins and minerals, in a cuticle cream or cuticle butter, provides nutrients to the cuticle. Cutting the cuticles will only lead to problems such as ridges and white spots on the nails, in addition to a possible entryway for bacteria. The cuticles are intended to protect while being soft. By using essential oils combined with a few other amazing ingredients, you can make your own DIY cuticle butter that moisturizes and softens the cuticles, literally at your fingertips! And this combined with my DIY moisturizer for dry skin can offer amazing results for soft, attractive hands. How to Make Cuticle Cream To make your own cuticle cream, start by filling about one-third of a small saucepan with water. Bring the water to a boil. Now, combine the shea butter, beeswax and coconut oil into a mason jar or heat safe glass container, and place it in the pan. As these ingredients melt, blend them together with a spoon or whisk. Shea butter is a favorite of mine because it is loaded with stearic and oleic acids as well as vitamin E and vitamin A. It boosts collagen, too, which is a major benefit to the skin and its youthful appearance. Beeswax falls right in line with shea butter, adding amazing moisturizing benefits because it’s also rich in vitamin A. As an emollient, it softens and hydrates the skin while maintaining healthy cellular structure. And, of course, coconut oil adds benefits to this easy-to-make cuticle saver by offering antibacterial and moisturizing properties. It also contains lots of antioxidants. Now, remove from heat and allow it to cool. Add the vitamin E, lavender, lemon and myrrh essential oils. We know vitamin E is great for the health of your skin. Even though vitamin E is found in the shea butter and beeswax, adding a little more can provide some added benefits. Vitamin E helps strengthen the cuticles. Plus, it adds moisture and elasticity, which is helpful for keeping them soft. Additionally, it is a natural anti-aging nutrient that reduces inflammation. What’s better is when you combine vitamin E with vitamin C found in lemon essential oil, it gains the ability to fight even more inflammation. Lavender essential oil is not only relaxing, but it is also a very healing ingredient for the skin due to its antimicrobial and antioxidant characteristics. And myrrh is favored among essential oils for healthy skin and cuticles because it is great at preventing fungal infection. Tea tree essential oil is another great option to prevent and/or heal nail fungus. Once you have blended all of the ingredients well, transfer to a small container or jar and let the mixture solidify … into a butter or dense cream. To use, make sure to wash your hands well before dipping into the container. Or, use a wooden stick, spoon or knife to scoop out the cream so that you do not contaminate it with bacteria since we do not add preservatives. Place in the palm on your hand to use your natural body heat to begin softening the cuticle balm. Using your finger, massage a small amount onto and around the cuticle area. Allow it to sit for 10–15 minutes. Or simply massage it in, using it as a moisturizer for the entire hand. You can apply the cuticle cream daily. This recipe will last several months, so you can store it in your bathroom cabinet. DIY Cuticle Cream Recipe By using essential oils combined with a few other amazing ingredients, you can make your own DIY cuticle butter that moisturizes and softens the cuticles. INGREDIENTS 1 tablespoon organic beeswax 1 ½ tablespoons organic raw shea butter ½ teaspoon organic coconut oil 3 drops vitamin E oil 3 drops lemon essential oil 8 drops lavender essential oil 3 drops of myrrh essential oil 3 drops tea tree essential oil (optional) INSTRUCTIONS Fill about one-third of a small saucepan with water. Bring the water to a boil. Combine the shea butter, beeswax and coconut oil into a mason jar or heat-safe glass container. Place the jar in the pan. Blend ingredients together with a spoon. Remove from heat and allow to cool. Add the vitamin E, lavender, lemon and myrrh essential oils. Mix well. Transfer to a small container or jar and let it cool to room temperature. NOTES To use, use a small wooden stick or a spoon and place a small amount on your palm to help soften the balm. Take a finger and massage a small amount of the cream onto and around the cuticle area. Allow it to sit for 10–15 minutes. To read the original article click here.

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Healthy & Delicious Garlic Breadsticks Recipe

AHA Publisher — Tue, 25 Jan 2022 08:00:53 +0000

Dr. Josh Axe, DC, DNM, CN – There’s a certain restaurant chain out there that became quite well known for its unlimited salad and breadsticks deal. And while that deal might be over now, breadsticks are still one of the yummiest parts of an Italian meal. While unlimited breadsticks might not be the cornerstone of a nutritious diet, you can enjoy them in a healthy way. My Garlic Breadsticks recipe is the perfect appetizer or accompaniment to any meal. These garlic breadsticks are so easy to make you won’t believe you haven’t tried before. With just a handful of ingredients like coconut oil, garlic cloves and gluten-free flour, you can whip it up at a moment’s notice. Try these at your next dinner. A Lower-Carb Breadstick? The first change I recommend making for a breadsticks recipe is to increase the good fats and lower the carbs, as most breadsticks are often made with inferior oils and are mostly carbs. While that kind of breadstick will only encourage you to keep eating, my garlic breadsticks recipe is higher in healthy fats and lower in carbs. Its nutritional profile is 175 calories per breadstick, with 15 grams of fats, 2 grams of protein and 9 grams of carbs. The key ingredients include healthy fats from coconut oil, coconut flour and an egg. Meanwhile, rather than use garlic powder, this recipe uses raw garlic. Eating garlic regularly is not only good for us — it has been linked to reducing or even helping prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections. How to Make Garlic Breadsticks Preheat the oven to 350 F. Then, in a saucepan, bring the coconut oil, water and salt to a boil. Once the ingredients are boiling, remove the pan from heat and and stir in the garlic and gluten-free flour. Mix it all up and let the dough rest for 5 minutes. Once the dough has cooled off, stir in the egg and seasoning to flavor up the breadsticks. Keep stirring! Slowly add in the coconut flour and knead the dough. Once you’ve worked it all up, place the garlic breadsticks on the parchment-lined baking sheet and slide in the oven. Let the dough bake for the next 30–50 minutes, or until the breadsticks are golden brown. Once the garlic breadsticks are ready, slice them into long sticks and enjoy! (You can choose to dip them in some homemade pasta sauce.) Be sure to make an extra batch — these won’t last long in the bread basket! Garlic Breadsticks Recipe Most breadsticks are loaded with carbs and unhealthy. Not these! These garlic breadsticks are so easy to make you won’t believe you haven’t tried before. INGREDIENTS ½ cup coconut oil, melted ½ cup water 1 teaspoon sea salt 5 garlic cloves, pressed or minced ¾ cup gluten-free flour 1 egg ½ teaspoon Italian seasoning ¼ cup coconut flour INSTRUCTIONS Preheat oven to 350 degrees F. In a saucepan over medium high heat, mix oil, water and salt and bring to a boil. Remove from heat and add garlic and gluten-free flour. Mix and let rest for 5 minutes. Once cooled to body temperature, add in egg and seasoning, stirring constantly. Add coconut flour and knead dough. Place on parchment paper lined baking sheet and bake for 30–40 minutes. Once baked, cut into long breadsticks. NOTES You can choose to dip these garlic breadsticks in some homemade pasta sauce. Yum! To read the original article click here.

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Healthy Apple Cinnamon Muffins Recipe

AHA Publisher — Thu, 04 Nov 2021 07:00:41 +0000

Dr. Josh Axe, DC, DNM, CN – Apple treats always seem really complicated. I think it’s because making them requires peeling and coring your apples first. But trust me, the step is worth it when it comes to these Apple Cinnamon Muffins that are both gluten-free and Paleo. For starters, these muffins are much healthier than anything you’d find in stores. They’re made with Paleo flour, natural coconut sugar and two of my favorite versatile ingredients, coconut oil and cinnamon. They’re yummy enough for dessert, but good as a mid-afternoon snack or quick breakfast on the go, too. Clocking in a 270 calories and 14 grams of healthy fats (coconut oil, eggs and the almond/coconut flour part of the Paleo blend), each apple cinnamon muffin will power you through your day. Best of all, they are super easy to make. Key Ingredients Apples: Of course, these are No. 1 for this recipe. This fiber-loaded, low-glycemic fruit can help lower disease-causing inflammation, improve heart health and help you better manage your weight. Cinnamon: Did you know that researchers have found that the spice ranks No. 1 out of 26 of the most popular herbs and spices in the world in terms of its protective antioxidant levels? Cinnamon also boasts a wide range of other health benefits, including antibacterial, antifungal and anti-diabetic properties. Paleo flour: To make a quality Paleo apple muffin, you’ve got to have the right flour mixture. Going with just coconut flour, for example, won’t work. You need a blend like my own Paleo flour mix with almond, arrowroot, tapioca and coconut flours — it’s both grain-free and gluten-free. You can also easily find a Paleo flour these days, as even King Arthur and Bob’s Red Mill makes their own variety. How to Make Apple Muffins Start by preheating the oven to 300 F and lining a muffin tin with liners. Then mix the baking soda, flour, salt and apples in a bowl. In a different bowl, combine the coconut oil, cinnamon, sugar and eggs. Combine the two bowls and mix them until they’re just combined; you don’t want to overmix the dough in these gluten-free apple muffins. Fill each of the liners with a scoop about 3/4 of the way full. Kids love this step, but beware of sneaking bites, since the eggs are still raw! Bake the gluten-free apple cinnamon muffins for 25 minutes or until a toothpick comes out clean. These Paleo muffins require such little prep work that there’s no excuse — get these in the oven! Apple Cinnamon Muffins Recipe These apple muffins are much healthier than anything you’d find in stores. They’re made with Paleo, gluten-free flour, natural coconut sugar, eggs and coconut oil. They’re yummy enough for dessert, but good as a mid-afternoon snack or quick breakfast on the go, too. INGREDIENTS 3 cups Paleo flour (or buy a version in-store or online) 1 teaspoon baking soda 1 teaspoon sea salt 3 apples, peeled, cored and finely chopped ½ cup coconut oil 1 cup coconut sugar 3 eggs, beaten 2 teaspoons cinnamon INSTRUCTIONS Preheat oven to 300 degrees F and fill cupcake pan with liners. Mix flour, baking soda, salt and apples in a bowl. In a separate bowl, mix coconut oil, coconut sugar, eggs and cinnamon with a beater. (Or use a stand-up mixer.) Combine both bowls and mix until just combined. Fill cupcake liners 3/4 full and bake for 25 minutes. Prep Time: 10 min Cook Time: 25 min Category: Snacks, Desserts Method: Baking Cuisine: American NUTRITION Serving Size: 1 muffin Calories: 270 Sugar: 21.8g Sodium: 316mg Fat: 14.2g Saturated Fat: 8.5g Unsaturated Fat: 4.7g Carbohydrates: 34.6g Fiber: 2.7g Protein: 3.2g Cholesterol: 41mg To read the original article click here.

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Chili Cheese Dip Recipe

AHA Publisher — Thu, 21 Oct 2021 07:00:17 +0000

Dr. Josh Axe, DC, DNM, CN – Most of us are tempted to buy chips and dips from the store. After all, aren’t flavors like “chili cheese” or “buffalo” hard to recreate at home? Of course not — not with my homemade chili cheese dip recipe. It’s easy to re-create these delicious dips at home without weird fillers or preservatives. When you want a meaty, cheesy dip, nothing tastes better than my chili cheese dip recipe. I love serving this one on game day, but it’s delicious any time. Key Ingredients By combining my buffalo chili with this recipe, you’re going to have a real crowd-pleaser on your hands. Because it’s made from healthy ingredients like coconut oil and grass-fed beef or bison, this dip is good for you, too! Here are some of the main players in this homemade chili cheese dip recipe: Grass-fed beef or bison: It’s your choice here, but make sure you opt for grass-fed versions to avoid the unnecessary hormones and unhealthy feed given to factory-farm meat. Grass-fed beef is a tremendous source of protein, and when eaten in moderation, it can even be good for the heart and blood sugar and is better for the environment than non-grass-fed varieties. The same goes for bison meat, which is also high in vitamin B12, zinc, selenium, niacin and iron. Coconut oil: A tremendous source of healthy fats, coconut oil is perfect for high-heat cooking and can support overall health in a number of ways. Goat cheese: I love goat cheese because it’s lower in lactose than cow’s cheese, making it easier for the body to digest — plus, it clocks in at less calories. Ready to make one of the best dips ever? How to Make Chili Cheese Dip Start by preheating the oven to 400 degrees Fahrenheit. Then, in a small dish, crumble half of the goat cheese. Spread the buffalo chili over the cheese, and then add in the remaining goat cheese. Slide the dish in the oven, and let it bake for eight to 10 minutes or until heated through. Serve with your favorite gluten-free chips and enjoy! How easy is that? This chili cheese dip recipe is so simple. The buffalo chili portion requires little prep, too. You can let the chili simmer in a crockpot throughout the day before making the chili cheese dip or whip it up in about an hour. Every game is a good game when you serve this dip! Chili Cheese Dip Recipe Tempted to buy chips and dips from the store? Don’t. Instead, when you want a meaty, cheesy dip, try my chili cheese dip recipe. INGREDIENTS 4 ounces chèvre goat cheese 1 cup Buffalo Chili Recipe 1 cup goat cheese, shredded INSTRUCTIONS Make Buffalo Chili Recipe. Preheat oven to 400 F. Crumble chèvre goat cheese into a small baking dish. Spread hot chili over top. Sprinkle goat cheese on top of the chili, and bake for 8–10 minutes. NOTES It’s up to you whether you use grass-fed beef or bison. It’s up to personal preference. To make this vegetarian-friendly, you can simply skip the meat and use some extra veggies in the chili instead. To read the original article click here.

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Creamy Broccoli Soup Recipe

AHA Publisher — Tue, 21 Sep 2021 07:00:06 +0000

Dr. Josh Axe, DC, DNM, CN – This creamy broccoli soup recipe is not only delicious, but it’s full of healthy fats from coconut oil and coconut milk, along with fiber and antioxidants from broccoli and other greens. Whether you’re searching for a healthy soup that will fill you up and support you in losing weight, or just one’s that’s tasty, rich and comforting, you’ll love this simple “cream of broccoli soup” recipe made with entirely nutrient-dense, healthy ingredients. Key Ingredients Here’s a bit more about some of the benefits associated with the ingredients in this creamy broccoli soup recipe: Broccoli — Broccoli is a popular type of cruciferous vegetable that contains isothiocyanates, sulforaphanes and indoles, all of which are strong antioxidants and stimulators of detoxifying enzymes. These are thought to help protect cells and the structure of DNA, potentially having cancer-fighting abilities and other benefits such as managing inflammation. Broccoli also provides you with many other nutrients such as glucosinolates, carotenoids, chlorophyll, phenolic compounds, vitamin E, vitamin K, potassium and calcium. Coconut oil/coconut milk — Coconut oil has many health benefits, such as helping to provide you with MCFAs (medium-chain fatty acids) that are easy to digest, can support a healthy metabolism and can even aid in weight loss (especially if you consume it while on low-carb, keto diet). Coconut oil adds creaminess to this recipe without the use of milk, making it a great option for those who are dairy/lactose intolerant or on plant-based diet. Greens (such as kale, spinash, swiss chard or collards) — Greens such as kale and spinach boast a wide array of essential vitamins, minerals and antioxidants, such as vitamins K, A and C, fiber, manganese, calcium, isothiocyanates and others. Eating greens is correlated with support for detoxification, help protecting against cancer and metabolic syndrome, and decreasing inflammation and free radical damage. Garlic — Garlic benefits include the fact that it’s high in sulfur compounds (responsible for garlic’s strong scent and taste), as well as flavonoids, oligosaccharides, amino acids and allicin. These protective compounds have antioxidant and anti-inflammatory effects, meaning they may help to support the immune system, cardiovascular system and fight oxidative stress. Chicken bone broth — Real, chicken bone broth (whether homemade or made from bone broth protein powder) is rich in nutrients like collagen, gelatin and amino acids such as glycine, arginine and proline. These can be helpful for protecting and healing your gut lining, and for supporting skin health and joint comfort/function. Nutrition Facts One serving of this creamy broccoli soup contains about: 250 calories 22 grams fat 12 grams carbohydrates 7 grams protein 4 grams fiber 4 grams sugar 428 milligrams sodium 641 milligrams potassium (14 percent DV) 2 milligrams iron (13 percent DV) 92 milligrams calcium (7 percent DV) How to Make Serving four, expect to spend about 30 minutes making this soup. In large soup pan over medium heat, melt the coconut oil and sauté the green onions and garlic for 1–2 minutes, until translucent. Next, stir in the chopped broccoli. Sauté until the broccoli turns bright green, stirring frequently. Add the basil and additional chopped greens. Cover and steam-sauté for 3–4 more minutes. Transfer the vegetables to a food processor or blender. If using a blender, process in two batches. Add a little coconut milk and process until smooth. Lastly, transfer the pureed vegetables back to the pot and add the remaining coconut milk and the chicken bone broth, salt and curry. Reheat gently over medium heat and stir. Serve. Other Creamy Soups Looking for other ways to make healthy, creamy soups? Here are some simple recipes that feature similar ingredients: 49 Sensational & Healthy Soup Recipes Thai Coconut Chicken Soup Recipe Borscht (Hearty Vegan Beet Soup) Easy, Blended Pea Soup Recipe Creamy Broccoli Soup Recipe DESCRIPTION This creamy broccoli soup recipe is not only delicious, but it’s full of healthy fats from coconut oil and coconut milk, along with fiber and antioxidants from broccoli and other greens. INGREDIENTS 2 tablespoons coconut oil 2 medium green onions, coarsely chopped 2 cloves garlic, minced 1 large head fresh broccoli, chopped 1 tablespoon dried basil 2 cups chopped spinach, kale, turnip greens, collards or swiss chard 1 can coconut milk 3 cups chicken bone broth ½ teaspoon sea salt 1 tablespoon curry powder INSTRUCTIONS In large soup pan over medium heat, melt the coconut oil and sauté the green onions and garlic for 1-2 minutes, until translucent. Stir in the chopped broccoli. Sauté until the broccoli turns bright green, stirring frequently. Add the basil and additional chopped greens. Cover and steam-sauté for 3-4 more minutes. Transfer the vegetables to a food processor or blender. If using a blender, process in two batches. Add a little coconut milk and process until smooth. Transfer the pureed vegetables back to the pot and add the remaining coconut milk and the chicken bone broth, salt and curry. Reheat gently over medium heat and stir. Serve. To read the original article click here.

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Does Coconut Oil Help with Abdominal Fat?

AHA Publisher — Fri, 10 Sep 2021 07:00:19 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What does a review of the evidence on the effects of coconut oil on weight loss and belly fat find? I begin my video Flashback Friday: Coconut Oil and Abdominal Fat with a popular infographic that surprised me by showing that, evidently, there is promising evidence that coconut oil could help with obesity. Well, if you fill the stomachs of rats with purified medium-chain fatty acids, one component of coconut oil, they end up eating less food, as you can see at 0:25 in my video, but you don’t know if there’s any relevance to humans until you put it to the test. Researchers compared breakfasts with the same amount of dairy fat, coconut oil fat, or tallow (beef fat), and there was no effect on hunger, fullness, satisfaction, or how much the subjects then went on to eat at lunchtime. Where did this idea that coconut fat is somehow different from other kinds of fat come from? Six years ago, an open-label pilot study was published. Researchers asked 20 men and women to eat two tablespoons of coconut oil each day for a month. As you can see at 1:03 in my video, the men appeared to lose about an inch off their waist. But, since it was an open-label study, the participants knew what they were eating. There wasn’t a placebo control. In fact, there was no control group at all. Because of that, we can’t know if the effects would have happened anyway, even without the coconut oil. Indeed, there is a well-recognized effect in dietary studies where just being in a dietary study under observation tends to lead to a reduction in caloric intake, because the subjects know they’re going to be weighed and observed. We finally got a controlled study of coconut oil and waistlines in men and women in 2015. About a hundred men and women were given about a tablespoon of coconut oil a day for three months and, as you can see at 1:51 in my video, lost nearly an inch off their waist compared to control by the end of the study. What did the control group get instead of coconut oil? Nothing. There was no placebo, so the researchers compared doing something with doing nothing. When one does that, however, there is often a placebo effect regardless of the true efficacy of the treatment. What’s more, the researchers suggested that the coconut oil group may want to take their daily dose with fruit. If the subjects did end up eating more fruit, that in itself may have helped with weight reduction because, despite its sugar content, fruit consumption tends to be associated with “anti-obesity effects.” What we need to determine if coconut oil has some type of special effect is to give people a spoonful of coconut oil versus a spoonful of another oil and see if there’s any difference. When researchers did just that—giving subjects either two daily tablespoons of coconut oil or soybean oil—there was no significant difference in waistlines. But, the coconut oil group got a significant increase in insulin resistance, which is what eventually causes type 2 diabetes, and this was despite receiving instruction to increase fruit and vegetable consumption and cut down on sugars and animal fat, and engaging in an exercise program of walking 50 minutes a day, four days a week. The only other placebo-controlled study of coconut oil and waistlines was published in 2017, and, as you can see at 3:18 in my video, the researchers found no significant changes in weight, waist or hip measurements, total fat, belly fat, or butt fat. No benefit to coconut oil for obesity over placebo has been found in any study to date. How then can coconut oil proponents get away with saying otherwise? They like to talk about studies such as the one showing that Pacific Islanders who ate more traditional coconut-based diets are slimmer than those eating more modern diets with fewer coconut products. Okay, but what were those on the “modern dietary pattern” eating instead? “The modern dietary pattern [was] primarily characterized by high intake of sausage and eggs, and processed foods…” KEY TAKEAWAYS When researchers compared morning meals with equal amounts of fat from dairy, coconut oil, and tallow (beef), no effect was found on hunger, fullness, satisfaction, or the amount then eaten during lunch. The idea that coconut fat is unique to other fats appears to have come from an open-label study without a placebo or any control group at all, and, since the subjects knew what they were eating, we cannot know what effect, if any, the coconut fat may have. A controlled study of coconut oil and waistlines was also unsatisfying in that the control group didn’t get a placebo, so the researchers compared doing something to doing nothing, which can result in a placebo effect. Additionally, those in the coconut oil group were told they may take their daily dose with fruit, and increased fruit intake may itself help with weight reduction. Finally, a study was conducted in which subjects were given two daily tablespoons of either coconut oil or soybean oil, and no significant difference in waistlines was found. The coconut oil group did, however, get significant increases in insulin resistance, which may cause type 2 diabetes. To date, no benefit to coconut oil for obesity over placebo has been found. This article has been modified. To read the original article click here.

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