dairy Archives - Amazing Health Advances

What Is Halloumi? A Protein-Rich Grilling Cheese You Must Try

The AHA! Team — Mon, 25 Aug 2025 05:35:22 +0000

Christine Ruggeri, CHHC via Dr. Axe – If you’ve browsed the cheese aisle of Trader Joe’s or Whole Foods lately, or any other grocery store that carries the latest food trends, you may have noticed halloumi cheese — or grilling cheese. This unique cheese may be trending in the U.S. these days, but it’s been consumed in Greece for hundreds of years. When cooked, it becomes crispy on the outside and gooey on the inside — and it offers a delicious salty taste, too. It’s versatile enough to add to many recipes you’re already preparing at home. But how healthy is it? How does it match up against other cheeses, including protein and calcium content? Let’s dig in. What is halloumi cheese? Halloumi cheese is a semi-hard, unripened and brined cheese that’s traditionally made from sheep’s milk in the Greek island of Cyprus. In the U.S. (and at Trader Joe’s), grilling halloumi cheese is also made from cow and goat milk. Halloumi is free from rennet, an enzyme that’s commonly used in cheesemaking. Because rennet is often derived from the stomach of calf, lamb and goat, people on a vegetarian diet typically won’t eat cheeses made with the enzyme. Halloumi has a unique taste and texture. It’s firm and salty and has been compared to a thick feta, although halloumi has a smoother texture. It’s when the cheese is grilled, pan-fried or baked that it’s true delicious flavor emerges. It becomes a savory treat that’s crispy on the outside and gooey on the inside. The texture and taste of this grilling cheese are what make it so versatile and explain its growing popularity. It can be added to salads, wraps, tacos, burgers and more. Nutrition facts One slice (roughly 25 grams) of halloumi nutrition contains about: Calories: 74 Total Fat: 6 g Saturated Fat: 4 g Protein: 5 g Sodium: 300 mg (8%–13% DV*) Calcium: 180 mg (18% DV) *Daily Value: Percentages are based on a diet of 2,000 calories a day. Potential benefits 1. High in protein Just one thin slice, or 25 grams, of halloumi cheese contains five grams of protein. Consuming enough high-protein foods regularly is important for many body functions, including providing energy, helping build muscle, supporting the absorption of nutrients and stabilizing blood sugar levels. Research published in Nutrients suggests that individuals may benefit from increasing their intake and frequency of consumption of protein. Halloumi wouldn’t necessarily be considered the highest quality protein because of its salt and saturated fat content, but consuming it in moderation can be beneficial. 2. Good source of calcium Halloumi cheese also serves as a good source of calcium. According to researchers in Greece, the calcium content in the grilling cheese depends on the brining process, but 80 percent of the calcium found in the cheese comes from the casein molecules. We know that calcium is a key nutrient in our bodies and maintaining adequate levels is important. Consuming high-calcium foods like halloumi can help support heart and bone health. 3. Doesn’t contain lactose Lactose intolerance is a spectrum, as some people who deal with this allergy may be able to eat many cheeses while others can suffer stomach issues after just one bite of ice cream. Halloumi is made from sheep and goat milk, both of which contain less lactose than milk and generally cause fewer allergy issues. 4. Vegetarian-friendly (but check first) Many halloumi products aren’t made with rennet, so they are considered vegetarian. That said, you’ll want to double-check the product label to ensure that it’s not made with animal-derived rennet. Research published in the Journal of the International Society of Sports Nutrition suggests that the typical vegetarian diet tends to be high in carbohydrates and low in protein. Adding halloumi to some meals throughout the month can be helpful in maintaining proper nutrient levels. Potential downsides Halloumi is a salty cheese, with up to 13 percent of your daily value in just one slice. Therefore, when eaten in excess, it’s easy to go overboard on your daily sodium intake. This frying cheese is also high in saturated fat, with one slice accounting for a good portion of your daily value. While saturated fat remains vilified, research recently has shown that saturated fat may not cause the health problems it was long suspected of. In fact, a 2022 study declared that “saturated fats have no effect on cardiovascular disease, cardiovascular mortality or total mortality.” The fat that undoubtedly does cause health issues is trans fat, and halloumi cheese doesn’t contain any of this fat. Regardless, because of its sodium level and being somewhat high in calories like all cheeses, moderation is recommended. How to use You’ll be able to find halloumi cheese in many specialty grocers, including places like Trader Joe’s and Whole Foods. Natural food stores commonly carry grilling cheese, and cheese shops will likely carry halloumi as well. Although halloumi is traditionally made in Greece, there are other versions of grilling or frying cheese that are prepared by dairy and goat farmers in the United States and Canada. Like most other cheeses, halloumi can be enjoyed by itself or added to a range of recipes to add texture and flavor. It’s very easy to cook halloumi, as it can be pan-fried, grilled and baked. Halloumi has a high fat content, so it doesn’t require adding oil when cooking. Here are some simple ideas for cooking this grilling cheese: Pan fry: Cut the cheese into slices that are about a half-inch thick. Some products already come precut and packaged. Cook each side in a nonstick frying pan over medium heat. Let each side dry-fry for about 1–2 minutes, until it becomes brown and crispy. Bake: Add half-inch slices to an ovenproof dish or baking sheet, and drizzle them with olive oil. Bake at 390 degrees Fahrenheit for 10–15 minutes until the cheese begins to brown on edges. Grill: Coat half-inch cheese slices with olive oil, and grill over high heat. You’ll want to turn the cheese slices occasionally and grill for about 2–5 minutes, until it begins to crisp. You can also cut the cheese into cubes and grill it on skewers. Now that you’ve learned how to cook halloumi cheese, you’ll probably need some ideas about how to use it in your everyday recipes. Here are a few: Add it to any salad Add it to a grass-fed burger Add it to a vegetarian wrap Use it to make vegetarian-friendly tacos Add it to this Carne Asada Tacos Recipe Swap out the beef, and make a vegetarian-friendly burger Use it to make grilled cheese on sourdough bread Use it to make a Caprese salad or panini — swap out the mozzarella Put it into strips to bake cheese fries Substitutes It’s difficult to find a cheese that can be grilled and have the same taste and consistency as halloumi. You may be able to use tofu or paneer as a substitute for some halloumi recipes. When it comes to swapping out meats or other cheeses for halloumi, there are a lot of possibilities. This grilling cheese can take the place of mozzarella in salads and paninis. It can also replace meats used for burgers, wraps and baked dishes. Precautions For people who are avoiding foods high in sodium and excessive salt intake, it’s best to limit or even avoid salty cheeses like grilling cheese. Final thoughts Halloumi cheese, also called grilling cheese, is a unique type of cheese that was originally consumed in Greece. Rich in protein and calcium, grilling cheese offers important nutrients and is considered vegetarian-friendly when made without animal rennet. It’s easy to prepare grilling cheese by dry pan-frying, baking or grilling it. It has a crispy crust and becomes soft and gooey on the inside when cooked. Add grilling cheese to your favorite salad, burger, wrap, taco and panini recipes. To read the original article click here.

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Dairy Milk Hormones’ Effects on Cancer

The AHA! Team — Fri, 07 Jun 2024 08:44:47 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What are the effects of the female sex hormones in cow’s milk on men, women, and children? All foods of animal origin contain hormones, but most of our dietary exposure to hormones comes from dairy products. By quantity, as you can see below and at 0:16 in my video The Effects of Hormones in Dairy Milk on Cancer, it is mostly prolactin, corticosteroids, and progesterone, but there are also a bunch of estrogens, which concentrate even further when other dairy products are made. For instance, Hormones are five times more concentrated in cream and cheese, and ten times more in butter. When it comes to steroid hormones in the food supply, about three-quarters of our exposure to ingested female sex steroids come from dairy, and the rest is split evenly between eggs and meat (including fish). Indeed, eggs contribute about as much as all meat combined, which makes a certain amount of sense since an egg comes straight from a hen’s ovary. Among the various types of meat, you get as much from white meat (fish and poultry) as you do from pork and beef, and this is just from natural hormones—not added hormone injections, like bovine growth hormone. So, it doesn’t matter if the meat is organic. Animals produce hormones because they’re animals, and their hormones understandably end up in animal products. About half of the people surveyed “did not know that milk naturally contains hormones,” and many “lacked basic knowledge (22% did not know that cows only give milk after calving)”—that is, they didn’t realize what milk is for—feeding baby calves. Researchers suggested we ought to inform the public about dairy production practices. In response, one Journal of Dairy Science respondent wrote that telling the public about the industry’s new technologies, like transgenic animals (meaning genetically engineered farm animals), “or contentious husbandry practices” (such as taking away that newly born calf so we can have more of the milk or “zero-grazing for dairy cows”—i.e., not letting cows out on grass), “does not result in high rates of public approval,” so ixnay on the educationay. The public may not know the extent to which they are exposed to estrogen through the intake of commercial milk produced from pregnant cows, which has potential public health implications. Modern genetically improved dairy cows, can get reimpregnated after giving birth and lactate throughout almost their entire next pregnancy “Modern genetically improved dairy cows, such as the Holstein,” the stereotypical black and white cow, can get reimpregnated after giving birth and lactate throughout almost their entire next pregnancy, which means that, these days, commercial cow’s milk contains large amounts of pregnancy hormones, like estrogens and progesterone. As you can see in the graph below and at 2:42 in my video, during the first eight months of a pregnant cow’s nine-month gestation, hormone levels in her milk shoot up more than 20-fold. Even so, we’re only talking about a millionth of a gram per quart, easily 10 to 20 times less estrogen hormones than you’d find in a birth control pill. In that case, would drinking it really have an effect on human hormone levels? Researchers analyzed three different estrogens and one progesterone metabolite flowing through the bodies of seven men before and after they drank about a liter of milk. Within hours of drinking the milk, their hormone levels shot up, as you can see in the graph below and at 3:08 in my video. The researchers also looked at the average levels of female sex steroids flowing through the bodies of six schoolchildren (with an average age of eight) before and after they drank about two cups of milk. Within hours of drinking the milk, their levels shot up, tripling or quadrupling their baseline hormone levels, as you can see in the graph below and at 3:23 in my video. So, one can imagine the effects milk might have on men or prepubescent children, but what about women? Presumably, women would have high levels of estrogen in their body in the first place, wouldn’t they? Well, not all women. What about postmenopausal women and endometrial cancer, for example? Estrogens have “a central role” in the development of endometrial cancer, cancer of the lining of the uterus. “Milk and dairy products are a source of steroid hormones and growth factors that might have physiological effects in humans.” So, Harvard researchers followed tens of thousands of women and their dairy consumption for decades and found a significantly higher risk of endometrial cancer among postmenopausal women who consumed more dairy, as shown below and at 4:19 in my video. What about dietary exposure to hormones and breast cancer? Unfortunately, “understanding the role of dietary hormone exposure in the population burden of breast cancer is not possible at this time.” For more on the relationship between cancer and dairy, see related videos below. I talk about the effect of dairy estrogen on men in Dairy Estrogen and Male Fertility. What about the phytoestrogens in soy? See here. Key Takeaways Although hormones are in all animal products, the majority (about three-quarters) of our dietary exposure comes from milk and other dairy products. The hormones in milk concentrate even further when other dairy products are produced—e.g., five times more concentrated in cream and cheese, and ten times more in butter. The rest (about one-quarter) of our exposure to ingested female sex steroids is split evenly between eggs and meat (including fish), with eggs contributing about as much as all meats combined and white meat (fish and poultry) contributing about as much as pork and beef. About 50 percent of people surveyed didn’t know that hormones are naturally found in milk, and more than one in five didn’t know that cows only produce milk after calving (intended to feed their calves). In response to the suggestion that consumers should be informed of dairy production practices, a Journal of Dairy Science respondent disagreed, believing that telling the public about practices, such as genetically engineering animals, removing calves soon after birth, and keeping cows off grass or pasture, “does not result in high rates of public approval.” Today, dairy cows may be reimpregnated after giving birth and lactate throughout nearly their whole pregnancy. So, large amounts of pregnancy hormones, like estrogens and progesterone, can be found in commercial cow’s milk. Researchers found that hormone levels shot up in men and school-aged kids within hours of drinking about a liter of milk. Estrogens play “a central role” in the development of endometrial cancer, and researchers found a significantly greater risk of this type of cancer among postmenopausal women who consume more dairy, which is a source of steroid hormones and growth factors. Regarding breast cancer and dietary exposure to hormones, “understanding the role” isn’t currently possible. To read the original article click here.

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Is Flatulence Good for You? (Does It Depend on the Smell?)

The AHA! Team — Mon, 13 May 2024 08:00:18 +0000

Jillian Levy, CHHC via Dr. Axe – Most of us have been there: experiencing excessive farting that feels out of our control and causes a whole heck of a lot of embarrassment. While the average person farts nearly every day, some people deal with a bloated stomach and excessive flatulence more often than others. One of the most aggravating things about having gas is that it can seem impossible to minimize and to narrow down the exact culprit, considering dozens of different things can potentially be to blame. As you’ve probably experienced firsthand many times, some farts can be pretty foul-smelling and noisy, while others easily slip below the radar. Wondering how much farting is too much? A mostly healthy person might pass gas 14–18 times per day, sometimes not even realizing it because the farts are mostly silent and odorless. A mostly healthy person might pass gas 14–18 times per day Rather than how often you fart, however, you might want to take a look at the smelliness of your flatulence and to examine other digestive symptoms present in order to determine if it’s really become a problem. Is there likely anything to be worried about when it comes to your gas? Yes and no. Some flatulence is normal, especially when eating a whole foods, high-fiber diet — but excessive gas coupled with other symptoms can be a sign that something inside is going wrong, especially when it comes to digestion of certain foods. Too much farting can be a warning sign that normal intestinal gas dynamics have become compromised. This might result in subtle dysfunctions in intestinal motility, bacteria growth or changes in the microbiome composition taking place. Keep reading to learn more about flatulence and when you should and should not be concerned about your farts. What Is Flatulence? What is a fart exactly? A fart, also called gas, “passing wind” or flatulence, is caused by the internal buildup of gases that are formed during the process of digestion and respiration. The causes of farts, and how they develop within the digestive tract vary considerably depending on the person and circumstance. The main type of gas that gets trapped inside the body and leads to flatulence is nitrogen, which researchers estimate accounts for about 20 percent to 90 percent of all the gas that causes farts. Followed by nitrogen, carbon dioxide also contributes to the gaseous volume of farts (about 10 percent to 30 percent) along with oxygen (up to 10 percent), methane (around 10 percent) and hydrogen (about 10 percent to 50 percent). Methane and hydrogen are actually both flammable gases — which explains why you might have seen some cartoon characters light their farts with a flame when you were a kid. The combination of gases described above usually causes a smell because some contain sulfur, the same smelly compound found in foods like eggs or cruciferous vegetables. Why is there such a range in the percentages of gases within a fart and the level of smelliness, depending on the specific person? This has to do with how much air is swallowed by someone in a typical day, the types of foods within someone’s diet, and also the internal chemical reactions taking place within the microbiome or intestines during digestion. The severity of smells associated with flatulence mostly has to do with the percentage of different gases present in the body at any given time. Surprisingly, most of the gas within a fart is odorless, and only a very small percent (around 1 percent) causes the signature foul smell of farts. The reason for stinkiness in general comes down to how much sulfurous gasses form within the intestines. Within a fart, several sulfur-related compounds develop that contribute to the intensity of the fart’s smell. These include: Hydrogen sulphide: This is the component of a fart that usually smells like rotten eggs. Not only does it smell unpleasant, but it’s also flammable and can be toxic when consumed in large amounts. The human body makes some of its own hydrogen sulphide, but interestingly, it’s also produced within the environment in things like swamps, sewage systems and certain types of explosive volcanic rock. Methanethiol: This is found naturally within the human body, mostly within the blood and brain. Ever open up your refrigerator and get a strong whiff of leftover veggies? Methanethiol has a strong smell similar to cruciferous veggies, including broccoli or cabbage. This same compound also contributes to other types of body odors, including bad breath. Dimethyl sulphide: Here’s another chemical compound that contributes to the smelliness of veggies. This is responsible for the smell produced when you cook things like Brussels sprouts. It’s present in foods along with methanethiol and created from the formation of certain bacteria. Causes You’re probably wondering what causes your gas accumulation, right? Excessive gas and gas pains can be attributed to all sorts of health problems, normal variations in hormonal levels that affect digestion (such as your menstrual cycle) or specific foods. While the triggers are somewhat different from person to person, the way that gas forms in the body is mostly the same. Within the body, gas travels down the same pathway in your digestive system as poop does. Eventually, accumulated gas makes its way to through your intestines and out of your colon, just like feces. Along the way, certain things can stop or interfere with the normal release of built-up gas, causing gas pains, bloating and indigestion. This unpleasant feeling is a sign that you’re having a hard time ridding your body of excess gas — possibly because certain foods in your diet are irritating your gut or digestive organs, causing side effects like bacteria growth or fermentation along the way. Bloating and gas usually go hand in hand because when a certain amount of gas is retained within the gut, people develop abdominal distension (a puffy belly) and various gassy symptoms. Just like farting, abdominal distension is related to the volume of gas within the gut and depends both on intestinal motor activity (gas is better tolerated when the gut and digestive muscles are relaxed) and the inner distribution of gas. Some of the reasons gas gets trapped inside the body abnormally include: Swallowing air (aerophagia): This involves inadvertently swallowing air that accumulates in the stomach and is then released by belching or farting. This process is triggered by changes in the muscles that control the intake of air, followed by repetitive and ineffective attempts of belching that causes air to be introduced into the stomach. One reason you might be swallowing air and farting as a consequence? You could be eating too fast and therefore not chewing your food properly. Gaseous odor accumulation: Smelly farts are usually the cause of gas produced by colonic bacteria during fermentation of unabsorbed food residues arriving into the colon. Changes in the microflora: Gas also depends on the composition of the colonic flora — in other words the type of bacteria living within the digestive system. We know that each person is different in terms of microbiome composition, which means inter-individual variations exist that might contribute to, or protect us from, excessive gas production and evacuation. Constipation: Impaired anal evacuation produces gas retention. Constipation also prolongs the fermentation process of foods in the digestive system, increasing internal gas production. Here’s the million-dollar question: Why do some farts make a noticeable sound, while others are “silent but deadly”? This has to do with the alignment of muscles within your colon or rectum. Certain muscles help control how quickly gas is released, either tightly keeping gases inside or allowing them to be released more quickly, which can cause a sound. Know someone who can “fart on demand”? That’s likely because that person’s sphincter muscles, the ones that control the gateway of gas and waste out of the body, are easily relaxed, which lets them release internal gases whenever they want to. Of course, diet has an effect on flatulence as well, and underlying conditions can contribute to gas and farting. Are Farts Bad for You (or Beneficial)? Farting is considered a normal reaction within the human body and something we all deal with at one time or another. Because it’s the act of releasing internal gas from the body, just like a burp or even breathing, it’s usually harmless and in fact needed for normal metabolic functions. Most of the time your farts are just inconvenient but not something to necessarily get riled up about. In fact, they might even be protective in some instances! That’s right — your farts might be a clue that your “gut bugs” are well-fed and working hard and that your diet is a mostly healthy one. Diets high in fiber-rich foods after all tend to cause gas, but they also feed good bacteria that make up your immune system and help protect you from various diseases, like heart disease, cancer, diabetes and obesity. Aside from being a sign that you’re eating plenty of fiber, gases within your farts might even be beneficial. Farts contain hydrogen sulphide, a gas produced by certain natural bodily processes and needed as part of cellular functions. While I wouldn’t necessarily go smelling yours, or anyone else’s, farts just yet, it’s possible that inhaling hydrogen sulphide (yes, from your very own farts!) in small doses might help protect cells’ mitochondria and stop cellular damage at some level. On the other hand, excessive farting can be a sign that digestive processes are going amuck and that an underlying issue might be blame. Some underlying reasons for excessive gas accumulation can include: food sensitives or intolerances (see the list of common culprits below) fermentation of bacteria within the gut from eating FODMAP foods leaky gut syndrome or digestive disorders, including Crohn’s, celiac disease and irritable bowel syndrome constipation SIBO (small intestinal bacteria overgrowth)/excessive bacteria in the small intestine. Normally food intermingles with digestive juices in the intestines and nutrients are absorbed into the bloodstream while waste is sent to the colon, but with SIBO, malabsorption occurs, particularly of fat-soluble vitamins and iron, leading to abnormal bacteria growth and gas. How do you know if your gas is something to actually be worried about? Check if you experience other warning signs at the same time as being very gassy. When you’re up against a lot of flatulence, look for other abnormal symptoms including: weakness or fatigue skin rashes, acne or hives signs of allergies, like watery eyes and itchy throat constipation or diarrhea blood in your stool or urine pain around your lymph nodes, including in your groin, throat or armpits changes in your body temperature, weight, sleep and menstrual cycle Natural Remedies If you find yourself repeatedly dealing with bad gas, the first thing to do is address your diet. You might be having trouble breaking down certain foods or experiencing an accumulation of sulfur, bacteria or yeast. The tendency for foods to cause excessive gas varies from person to person considerably, so it usually takes some trial and error to figure out what your biggest triggers are. That being said, there are some “common culprits” in the world of farting that are likely involved in your struggle. Some of the Worst Foods for Gas Beans: Perhaps more than any other food, beans are notorious for causing gas. That’s because they contain a type of carbohydrate called polysaccharides, which easily ferment once they enter the gut. The bacteria living in your gut thrive off of these carbohydrates, which causes fermentation and an increase in gas. Luckily you don’t have to avoid beans and legumes all together — soaking them overnight prior to cooking helps make them more digestible (the same applies to nuts, which are similar in terms of their carb content), which is good news considering they can provide plenty of nutrients and fiber. Dairy: Lactose intolerance is a common digestive problem worldwide, although many people might be unaware that they cannot properly digest foods containing milk, cheese, yogurt or traces of...

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L-Glutamine Benefits Leaky Gut & Metabolism

AHA Publisher — Wed, 04 Aug 2021 07:00:17 +0000

Dr. Josh Axe, DC, DNM, CN – Have you heard about the incredible health benefits of L-glutamine? First used in powder form by people in the fitness industry (including bodybuilders) who were looking to preserve muscle tissue, L-glutamine (also simply called glutamine) is an amino acid that is a building block of protein and needed by your body in large amounts. The most common original uses of glutamine powder were to meet the following goals: to lose weight fast, burn fat and help build muscle. While that remains the case, science now shows that glutamine benefits are abundant. It also promotes digestive and brain health, boosts athletic performance — plus it’s helpful in treating intestinal issues and leaky gut. In fact, it is one of our top three most recommended supplements overall for treating leaky gut and/or building a lean body. Let’s find out why. What Is Glutamine? With the chemical formula C5H10N2O3, glutamine is one of 20 naturally occurring amino acids found in protein foods. It’s also the most abundant amino acid in the bloodstream. It makes up 30 percent to 35 percent of the amino acid nitrogen in your blood. It’s known as a conditional essential amino acid. What does “conditional essential amino acid” mean? It means that your body can make some on its own but uses it in large amounts. It also becomes essential when an individual faces disease or specifically muscle wasting. This can happen in the course of certain diseases or even physical trauma. Additionally, it’s a conditionally essential nutrient during certain catabolic states, including after bone marrow transplantation. Amazingly, around 60 percent of your skeletal muscle is made up of glutamine – and supplementing with this amino acid can aid protein synthesis and help naturally balance your pH levels. Food Sources Found in both animal and plant proteins (including in high levels in both casein and whey protein), glutamine is also available in supplement form and widely popular in the fitness community and beyond. Glutamine can be found in animal proteins, such as meats and dairy, along with plant-based protein sources, such as beans, raw spinach, parsley and red cabbage. It’s worth noting, though, that animal proteins tend to provide amino acids that are more digestible than plant proteins. Studies estimate that most people probably consume between three and six grams of glutamine from their daily diets. The foods with the most L-glutamine benefits include: Eggs Tofu Milk Bone broth Grass-fed beef Spirulina Chinese cabbage Cottage cheese Asparagus Broccoli rabe Wild-caught fish (cod and salmon) Venison Turkey Corn Rice To obtain a healthy amount, a general recommendation is to consume at least three servings of these L-glutamine-rich foods daily. L-Glutamine Benefits What are the benefits of taking glutamine? New research now shows that L-glutamine benefits the body in the following ways: 1. Improves Gastrointestinal and Immune Health L-glutamine benefits your overall health by supporting gut function and digestive processes. It can be beneficial if you have a digestive condition, such as: irritable bowel syndrome (IBS) an inflammatory bowel disease like Crohn’s disease ulcerative colitis diverticulosis diverticulitis leaky gut or any of the issues associated with leaky gut (like joint pain, rosacea or any type of autoimmune response) It’s worth noting that the man famous for discovering the Krebs cycle in the body (also known as the “citric acid cycle“) was the first person to recommend taking L-glutamine for gut-related issues. That’s because Sir Hans Adolf Krebs — a German-born British biochemist who received (with Fritz Lipmann) the 1953 Nobel Prize for Physiology — found that it helped improve a healthy gut-related immune response. Additional research supports this finding. For example, a study published in the journal of Clinical Immunology found that L-glutamine normalizes the effects of the TH2 immune response that stimulates inflammatory cytokines. The effects of L-glutamine in these studies show that it reduces intestinal inflammation and can help people recover from food sensitivities. It’s also known to play an important role in maintaining healthy gut microbiota and immunity. It seems helpful for reducing intestinal colonization and bacterial overgrowth of pathogens. This may reduce the risk for widespread issues ranging from constipation to weight gain. A 2018 article published in Nutrients also states that “in vitro and in vivo studies have determined that glutamine is an essential nutrient for lymphocyte proliferation and cytokine production, macrophage phagocytic plus secretory activities, and neutrophil bacterial killing.” In fact, glutamine is currently part of clinical nutrition supplementation recommended for immune-suppressed individuals. 2. Can Help Treat Leaky Gut and Ulcers There are millions of people struggling with a condition called leaky gut syndrome. It is essentially the main cause of autoimmune disease today. Leaky gut can contribute to thyroid issues like Hashimoto’s disease, along with arthritis, skin issues like psoriasis and other serious health concerns. Because glutamine is the major fuel source for cells of the small intestine, it has been shown to support intestinal health and help treat leaky gut in clinical studies. A study published in the medical journal Lancet referenced above examined 20 hospital patients and found that supplementing with L-glutamine decreased intestinal permeability. An animal study published in the British Journal of Surgery found that L-glutamine benefits ulcerative colitis and inflammatory bowel disease. It also shows promise for treating ulcers by providing protection from further damage. Plus, it offers a healthier, natural alternative to antibiotics for the treatment of stomach ulcers. If you’re unsure if you suffer from leaky gut, this leaky gut test can help. If, indeed, you appear to have leaky gut, L-glutamine is the No. 1 amino acid you need to help heal and repair it. 3. Supports Brain Health A precursor to the neurotransmitter glutamate in your brain, glutamine is key to boosting your brain health. Why? A disruption of the glutamine-glutamate cycle can result in all kinds of brain problems, including: Reye’s syndrome epilepsy bipolar disorder schizophrenia anxiety depression alcohol addiction Glutamine can also help stall brain aging. Mitochondrial dysfunction causes abnormal increases in the neurotransmitter glutamate and, again, puts the brain at risk for developing the above problems. A study conducted at the New York University School of Medicine showed that even mild traumatic brain injury caused brain atrophy, and most of this damage was due to the disrupted glutamine-glutamate cycle and an abnormal increase in glutamate levels. 4. May Improve IBS Symptoms and Diarrhea Glutamine helps improve IBS and diarrhea by balancing mucus production. This results in healthier bowel movements. If you have Hashimoto’s or an underactive thyroid, consider making it a part of your hypothyroidism diet. The same goes for anyone who suffers from IBS symptoms like constant diarrhea or ulcerations. 5. Promotes Muscle Growth and Decreases Muscle Wasting Whether your goal is to increase athletic performance, boost metabolism, improve recovery or even build muscle, research shows that L-glutamine can significantly aid your efforts. During an intense workout, your body becomes stressed, and your muscles and tendons require more glutamine than the amount supplied by a normal diet. After an intense workout, the levels of cellular glutamine can drop by 50 percent and plasma levels by 30 percent. This muscle-wasting state is a gateway for the body to use your muscle for energy rather than carbohydrates, but glutamine can help prevent this from happening. Supplementing with L-glutamine allows your muscles to fight and push a bit further. This boosts your strength and helps repair your skeletal muscles. A study found that glutamine supplementation makes it possible to recover quicker from intense weight training sessions because it improves muscle hydration. This aids the muscle recovery process and reduces recovery timefor wounds and burns. It’s why glutamine supplementation is not only common for bodybuilders in the bodybuilding industry, but in nearly every athletic pursuit these days. 6. May Improve Athletic Performance and Recovery from Endurance Exercise One of L-glutamine’s main roles in the body is to support detoxification by cleansing the body from high levels of ammonia. It acts as a buffer and converts excess ammonia into other amino acids, amino sugars and urea. Doing approximately one hour of exercise can cause a 40 percent reduction of glutamine in the body. It can also cause suppressed immune function. This has a negative impact on your resistance training and may lead to overtraining syndrome. L-glutamine benefits long distance athletes as well by boosting the immune system (T-helper cells). Animal studies have indicated that this increase in T-helper cells may reduce the “stresses” associated with overtraining syndrome. However, not every study has found that it necessarily boosts performance. One 2019 review that included data from 55 studies observed that glutamine improved some fatigue markers, such as increased glycogen synthesis and reduced ammonia accumulation, but this intervention did not always increase physical performance. 7. Supports Metabolic and Heart Health Research has indicated that human growth hormone (HGH) levels go up nearly 400 percent after glutamine supplementation. This hormonal response leads to an increase in resting metabolic rate and improves the afterburn effect or EPOC post-exercise. This afterburn effect is essential for burning fat, weight loss and building lean muscle mass. Is glutamine good for weight loss? There’s evidence suggesting that it helps burn fat and build lean muscle mass by suppressing insulin levels and stabilizing blood glucose. This enables the body to use less muscle mass to maintain blood sugar and insulin sensitivity in the cells. In fact, six weeks of supplementation with 30 grams per day of glutamine powder “markedly improved some cardiovascular risk factors, as well as body composition, in patients with type 2 diabetes” in one study. For this reason, L-glutamine benefits diabetics and those with sugar and carb cravings as well. Emerging evidence also indicates that l-glutamine plays a fundamental role in cardiovascular health by serving as a substrate for the synthesis of DNA, ATP, proteins and lipids. Additionally it seems to have potent antioxidant and anti-inflammatory effects that can reduce risk factors for cardiovascular disease, such as: hypertension hyperlipidemia glucose intolerance obesity diabetes Related: Do Digestive Enzymes Prevent Nutrient Deficiencies & Boost Gut Health? Deficiency L-glutamine is synthesized by the body from glutamic acid or glutamate. If the body is unable to produce enough it needs to get it directly from your diet. It’s estimated that 70 million Americans now suffer from digestive diseases, so it’s apparent that our diets severely lack certain nutrients that support the digestive tract. While L-glutamine is synthesized by the body from glutamic acid or glutamate, sometimes the body is unable to produce enough — plus the majority of people don’t seem to get enough L-glutamine from their food alone if they eat low-protein diets. Some reasons that you may run low in glutamine include: Eating a low-protein diet Undergoing lots of stress Exercising intensely Battling infections and illnesses Undergoing treatments, including radiotherapy and chemotherapy Having an immune disorder Having a chronic gastrointestinal disorder This is why supplementing your diet with it is an excellent way to boost your immune system and improve your ability to fight infection and diseases. Glutamine has even become a common supplement for critically ill patients. According to a study published in the medical journal Critical Care, glutamine dipeptide-supplemented parenteral nutrition “continues to be associated with a significant reduction in hospital mortality and hospital length of stay.” Supplements and Dosage Types of L-Glutamine There are two forms of L-glutamine. You can get regular L-glutamine in what’s called its free form, and it should be taken with food ideally for proper absorption by the body. The other type is called trans-alanyl-glutamine or alanyl-L-glutamine. It’s an amino acid attached to another amino acid. That basically means you can digest it much better. Unlike free-form glutamine powder, you can take it on an empty stomach. Both forms are best taken right after or right before workouts — with your small meals right before or after workouts for it to support your metabolism and weight loss as well as for muscle building, recovery and preservation. Dosage Recommendations Typically, the best dosage is an ingestion between two to five grams taken twice daily and up to 10 grams twice daily for serious power athletes. When should you take glutamine? Replenishing glutamine levels after an intense session could take up to five days, so it is...

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Goat Cheese & Artichoke Dip Recipe

AHA Publisher — Wed, 25 Nov 2020 08:00:40 +0000

Dr. Josh Axe, DC, DMN, CNS – If you’re someone who enjoys snacking or dips, you’ve likely had your share of cheese and artichoke dips, and sure, they’ve probably been tasty. You might have even prepared a few, but if you’re ready to take your dips to the next level, it’s time to make this artichoke dip recipe. Trust me — this one’s tastier (and much healthier) than any spinach and artichoke dip or cheesy dip I’ve ever had. Goat Cheese Appetizers Goat cheese is one of my favorite cheeses. It’s tangy and creamy, perfect for adding to your favorite dishes. It’s also lower in the milk proteins some people are sensitive to, so even if you struggle with digesting traditional cow’s milk cheeses, you might find you can tolerate goat’s milk better. Different countries call goat’s cheese by different names. One of the most common is the French chèvre, which is what we’ll use here. If you’re new to goat cheese, get ready to fall in love with this cow’s milk alternative. Some of my favorite appetizers and salads incorporate goat cheese. For a light pre-meal salad, this berry goat cheese salad is delicious. Fruit and goat cheese make a really great combination, and if you like the berry salad, you’ll love this balsamic peaches and goat cheese salad recipe. For a more traditional, cheesy appetizer, this eggplant-wrapped goat cheeseis a winner. Nutrition Facts You might be worried about how healthy artichoke dip is. Here’s what you’re getting with one serving of this dip. 386 calories 8.8 grams carbohydrates 23.8 grams protein 29 grams fat 3.2 grams fiber 570 milligrams phosphorus (81 percent DV) 0.8 milligrams vitamin B2 (76 percent DV) 669 milligrams calcium (67 percent DV) 0.5 milligrams copper (61 percent DV) 1,283 international units vitamin A (55 percent DV) 23.7 micrograms vitamin K (26 percent DV) 73 milligrams magnesium (24 percent DV) 1.6 milligrams zinc (20 percent DV) 0.4 milligrams manganese (20 percent DV) 2.2 milligrams niacin (16 percent DV) 2.1 milligrams iron (12 percent DV) 0.1 milligrams thiamine (12 percent DV) 8.3 milligrams vitamin C (11 percent DV) 43 micrograms folate (11 percent DV) 6.2 micrograms selenium (11 percent DV) 0.5 milligrams vitamin B5 (10 percent DV) 0.1 milligrams vitamin B6 (10 percent DV) 0.2 micrograms vitamin B12 (8 percent DV) 0.9 milligrams vitamin E (6 percent DV) 265 milligrams potassium (6 percent DV) The cheeses in this artichoke dip provide quite a few health benefits. For starters, it’s packed with protein. Good-for-you dairy like goat cheese is a terrific meat-free source of proteinthat is often overlooked in favor of meatier choices. I also love that artichokes are an integral part of this dip. Artichokes made the cut as one of my top high-antioxidant foods for good reason. They’re rich in fiber, which helps you feel full longer and can assist in weight loss efforts. They also keep your skin looking bright and firm, and they can reduce inflammation and lower cholesterol levels, helping improve your heart’s health. Combine these two healthy foods with doses of fresh herbs and refreshing lemon, and you’ve got a recipe for artichoke dip that’s going to be a new dip staple. How to Make Artichoke Dip This healthy artichoke dip recipe couldn’t be easier to make. Start by adding all of the ingredients except for the pecorino romano cheese to a food processor. Make sure all your ingredients aren’t too tightly packed! Pulse all of the ingredients together until a creamy, well-combined dip is formed. Grab your hunk of pecorino romano cheese and grate half a cup of it. Sprinkle the pecorino over the artichoke cheese dip and serve. This artichoke dip is excellent with veggies, your favorite GMO-free corn chips, pita bread or most things, really. Enjoy! Goat Cheese & Artichoke Dip Recipe DESCRIPTION If you’re ready to take your dips to the next level, it’s time to try this tasty and healthy artichoke dip recipe made with goat cheese. INGREDIENTS One 14-ounce can artichoke hearts, drained 1 pound chévre goat cheese 2 tablespoons olive oil 2 teaspoons lemon juice 1 garlic clove, minced ½ cup pecorino romano, grated 1 tablespoon parsley 1 tablespoon chives ½ tablespoon basil ½ teaspoon sea salt ½ teaspoon black pepper Dash of cayenne pepper (optional*) INSTRUCTIONS In a food processor, mix all ingredients except the pecorino romano until well-incorporated and creamy. Top with freshly grated pecorino romano. To read the original article click here. For more articles from Dr. Axe click here.

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Plant-Based Diet with Small Amounts of Meat and Dairy Can Still Lower Blood Pressure

AHA Publisher — Mon, 27 Jul 2020 07:00:49 +0000

University of Warwick via News-Medical Net – Consuming a plant-based diet can lower blood pressure even if small amounts of meat and dairy are consumed too, according to new research from the University of Warwick. Published online by a team from Warwick Medical School in the Journal of Hypertension today (25 July), they argue that any effort to increase plant-based foods in your diet and limit animal products is likely to benefit your blood pressure and reduce your risk of heart attacks, strokes and cardiovascular disease. They conducted a systematic review of previous research from controlled clinical trials to compare seven plant-based diets, several of which included animal products in small amounts, to a standardised control diet and the impact that these had on individuals’ blood pressure. Plant-based diets support high consumption of fruits, vegetables, whole grains, legumes, nuts and seeds, limiting the consumption of most or all animal products (mainly meat and diary). (See below for further details) High blood pressure is the leading risk factor globally for heart attacks, strokes and other cardiovascular diseases. A reduction in blood pressure has important health benefits both for individuals and for populations. Unhealthy diets are responsible for more deaths and disabilities globally than tobacco use, high alcohol intake, drug use and unsafe sex put together. An increased consumption of whole grains, vegetables, nuts and seeds, and fruit, as achieved in plant-based diets, could avert up to 1.7, 1.8, 2.5 and 4.9 million deaths globally respectively every year according to previous research. Vegetarian and vegan diets with complete absence of animal products are already known to lower blood pressure compared to omnivorous diets. Their feasibility and sustainability are, however, limited. Until now, it has not been known whether a complete absence of animal products is necessary in plant-based dietary patterns to achieve a significant beneficial effect on blood pressure. Lead author Joshua Gibbs, a student in the University of Warwick School of Life Sciences, said: “We reviewed 41 studies involving 8,416 participants, in which the effects of seven different plant-based diets (including DASH, Mediterranean, Vegetarian, Vegan, Nordic, high fibre and high fruit and vegetables) on blood pressure were studied in controlled clinical trials. A systematic review and meta-analysis of these studies showed that most of these diets lowered blood pressure. The DASH diet had the largest effect reducing blood pressure by 5.53/3.79 mmHg compared to a control diet, and by 8.74/6.05 mmHg when compared to a ‘usual’ diet. “A blood pressure reduction of the scale caused by a higher consumption of plant-based diets, even with limited animal products would result in a 14% reduction in strokes, a 9% reduction in heart attacks and a 7% reduction in overall mortality. “This is a significant finding as it highlights that complete eradication of animal products is not necessary to produce reductions and improvements in blood pressure. Essentially, any shift towards a plant-based diet is a good one.” “The adoption of plant-based dietary patterns would also play a role in global food sustainability and security. They would contribute to a reduction in land use due to human activities, to global water conservation and to a significant reduction in global greenhouse gas emission.” (Francesco Cappuccio, Study Senior Author and Professor, Warwick Medical School, University of Warwick) “The study shows the efficacy of a plant-based diet on blood pressure. However, the translation of this knowledge into real benefits to people, i.e. its effectiveness, depends on a variety of factors related to both individual choices and to governments’ policy decisions. For example, for an individual, the ability to adopt a plant-based diet would be influenced by socio-economic factors (costs, availability, access), perceived benefits and difficulties, resistance to change, age, health status, low adherence due to palatability and acceptance. “To overcome these barriers, we ought to formulate strategies to influence beliefs about plant-based diets, plant food availability and costs, multisectoral actions to foster policy changes focusing on environmental sustainability of food production, science gathering and health consequences.” To read the original article click here.

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5 Signs You Should Eat a Dairy-Free Diet and 1 You Shouldn’t

AHA Publisher — Fri, 28 Feb 2020 08:00:37 +0000

Dr. Don Colbert – Many adults are intolerant and/or allergic to dairy milk and products. If you experience the signs above, it’s worth a try to eat a dairy-free diet and see if it helps. Your body doesn’t need dairy, and it can be replaced with other foods from a healthy diet if you choose not to include it. These days it’s not hard to find someone who has sworn off dairy. Many adults have gone dairy-free and for many different reasons. But without an obvious dairy allergy, should you eat a dairy-free diet? Actually, there are many signs of mild allergy, or even intolerances, that do not show up on an allergy screening test. In fact, many adults live with these symptoms convinced it’s not the fault of the dairy in their diets because they’ve had allergy tests that confirm they are NOT allergic. The National Institutes of Health (NIH) estimates that “approximately 65% of the human population has a reduced ability to digest lactose AFTER after infancy.” What’s more, this number climbs to 70-100% in some people groups including those of East Asian descent (1). And this only accounts for lactose intolerance, and not those allergic to dairy proteins. Here are the differences in allergies vs. intolerances, 5 signs you should eat a dairy-free diet, tips on how to do so, and 1 sign you shouldn’t. Lactose Intolerance vs. Dairy Allergy There are 2 main reasons people cannot tolerate dairy. 1. Lactose Intolerance 2. Milk Protein Allergy The lactose in milk is the milk’s “sugar.” Lactose comprises the carbohydrates in dairy and generally causes digestive issues in those who cannot tolerate it. Cheese, cream, butter, whey protein powder, and long-fermented yogurt (such as our high-probiotic homemade yogurt) do not have nearly as much lactose as milk and are even sometimes considered lactose free. For those who have a milk protein allergy (whey and/or casein), they experience allergic reactions to dairy with protein. Typically, allergic reactions manifest as skin reactions (such as rashes or eczema), respiratory reactions (difficulty breathing, congestion or chronic respiratory infections), or digestive issues (diarrhea, bloating or constipation). While it’s helpful to know which issue a person has (allergy vs. lactose intolerance), both are indications that a person should eat a dairy-free diet. 5 Signs You Should Eat a Dairy-Free Diet and 1 You Shouldn’t 1. Chronic Respiratory Infections, Congestion, Ear Infections Etc. If you experience chronic congestion or respiratory issues, your body may fair better without dairy. In fact, it is well-accepted that childhood recurrent ear infections are associated with cow milk allergy (2). Unfortunately, this associated often goes untested and undiagnosed. Some people “out-grow” this allergy, while others continue to experience respiratory issues. Of note, there are many studies now showing a positive association between “raw milk” (milk that has not been pasteurized) and reduced allergy and asthma incidence. However, many help authorities also discourage the consumption of raw milk due to the risk of bacteria growth in non-pasteurized milk (3). What’s more, there is an association between early antibiotics use and allergies to cow’s milk and other foods. In fact, one study found that more than 3 antibiotics orders before the age of 7 significantly increased incidence of cow’s milk, other foods, and non-food substances (4). 2. Eczema or Skin Rashes Many children and adults experience chronic eczema. And while topical creams and treatments can bring temporary relief, if it’s caused by food such as cow’s milk, the cream will not “cure” the issue. If you suffer from unexplained or uncured eczema, you should try a dairy-free diet. In fact, 20% of all childhood (before 4 years) of eczema cases are due to a food allergy, often cow’s milk. However, up to 90% of cases resolve by 4 years of age. For the remaining 10+%, cow’s milk allergy may continue to cause eczema (5). To see if it helps your case, try removing all dairy for 30 days and note any symptom changes. 3. Loose Stools and Diarrhea A huge percentage of adults now claim lactose intolerance. Whether the growing number is an issue with modern dairy products and their growth and production OR their own digestive health, it’s unknown. But, if you experience chronic and unexplained loose stools and diarrhea, you may want to eat a dairy-free diet. IF it’s due to the lactose and not milk protein, you may be able to add back low-lactose foods like hard cheese, long-fermented yogurt, cream, and butter. 4. Bloating and Constipation On the other side of the digestive spectrum, some adults experience bloating, painful gas, and constipation due to lactose intolerance and/or milk protein allergy. While cow’s milk is often overlooked in constipation, likely because it more typically causes loose stool, it still should not be ruled out as the culprit. In fact, studies show that constipation due to cow’s milk allergy can usually be resolved when a dairy-free diet is used (6). 5. Unexplained Chronic Fatigue While there are many factors associated with fatigue, your body may be drained of energy due to constant immune-system reactions to a cow’s milk allergy or intolerance. If you find that you are actually fatigue after eating a meal with dairy, and especially if you experience this along with any other signs stated above, it’s worth a shot to see if a dairy-free diet improves your overall energy and well-being. 1 Reason You Shouldn’t Eat a Dairy-Free Diet If you enjoy dairy and don’t exhibit any signs of allergy or intolerance, you do not have to listen to the claims that your health will simply be better using a dairy-free diet. Many times, people will claim: • You’ll feel so much better without dairy. If you tolerate it and enjoy it, eating a dairy-free diet is not likely to deliver “feeling better.” • You should not drink dairy because other animal species do not drink other species’ milk. This is more an issue of opportunity than biology. Given the chance, most wild animals would drink cow’s milk. If you’ve ever lived in proximity to wild animals and left some out, you would definitely see animals drinking it without inhibition. However, they have not figured out how to milk cows. • There are no nutritional benefits to consuming dairy. This is not true. Dairy is a great source of protein, fats, vitamins, and minerals. In the case of yogurt, it can be healing to the gut and improve overall health including reduction of cardiovascular disease, digestive issues, and diabetes incidence (7). The reason to NOT eat a dairy-free diet is you tolerate and enjoy it? Other peoples’ false claims. Dairy and the Keto Zone Since it is a high-carbohydrate food, milk is typically not a food/drink included on the Keto Zone diet. However, many Keto Zone eaters include cheese, cream cheese, butter, sour cream, and heavy cream in their diets. And some find carbohydrate-room for high-probiotic homemade yogurt. As long as it’s tolerated and enjoyed, these foods can be a healthy part of Keto Zone. How to Stay Healthy Without Dairy If you want to use a dairy-free diet, you certainly can without issue if you keep these things in mind: • Most non-dairy milk and yogurts have very little protein, so look for other sources such as Keto Zone Hydrolyzed Collagen • Especially if are high-risk for bone fractures, you should include vitamin K2 from other sources such as Keto Zone Hormone Zone and calcium, vitamin D, and magnesium from supplements • Goat’s milk can be a high-protein acceptable alternative for those who are allergic to cow’s milk • You can easily replace many dairy-cream sauces with coconut milk, non-dairy milk, or cashew cream • Although not a direct replacement for cheese, adding avocados to almost any dish (after cooking) can afford, the rich flavor often missed by cheese-free entrees • Watch out for non-dairy cheeses. Some have acceptable ingredients, while others are highly processed and use ingredients such as soybean oil • To test a dairy-free diet, omit all dairy (look at ingredients) for 30 days. Then, try adding individual dairy products back into your diet, one-by-one, at least 14 days apart and note all symptoms. Bottom Line Many adults are intolerant and/or allergic to dairy milk and products. If you experience the signs above, it’s worth a try to eat a dairy-free diet and see if it helps. Your body doesn’t need dairy, and it can be replaced with other foods from a healthy diet if you choose not to include it. If you’re ready to get started with the Keto Zone diet, start our Keto Zone 21-Day-Challenge today for FREE! You’ll find Keto Zone tips, recipes, and more! To read the original article click here. For more articles from Dr. Colbert click here.

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