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Summer’s Shocking Mediterranean Diet Study

AHA Publisher — Fri, 02 Sep 2022 07:00:41 +0000

Dr. Don Colbert – When it comes to heart conditions, many people still believe a low-fat diet is best. They may be willing to reduce carbohydrates to achieve their weight goals, but proactively add high-fat foods? That’s a step too far. For them, the low-fat dogma taught decades ago is just too hard to shake. This summer’s shocking Mediterranean diet study may be just what they need to be convinced that fats are good for your heart. Here are the highlights of the study, what you need to know about the Mediterranean diet, and how you can best implement it for optimal health, weight, and youthfulness. Summer’s Shocking Mediterranean Diet Study This summer’s Mediterranean diet study was published in The Lancet in May 2022 (1). However, it actually started over a decade ago. In 2009, researchers took 1002 participants who had diagnosed coronary artery disease (plaque buildup in the heart’s arteries), including 827 men and 175 women, and divided them into two groups. Group 1, which consisted of 502 participants, ate a Mediterranean diet. If this is unfamiliar to you, a traditional Mediterranean diet emphasizes foods high in monounsaturated fats — particularly olive oil and nuts — along with legumes, whole grains, poultry, and fatty fish. It also encourages high amounts of fruits and vegetables. Group 2 ate a low-fat diet. This means they actively minimized high-fat foods including those considered unhealthy fats AND healthy fats. Their diets encouraged lean versions of fish and poultry, and more calories per day from carbohydrates, particularly whole grains, legumes, and potatoes. The results? For those who’ve held strongly to the low-fat recommendations of former decades, the results are shocking. Mediterranean Diet Study Results After 7 years of following their assigned diets, the participants were once again tested for coronary heart disease markers. The Mediterranean diet group had a 26% lower risk of having a heart attack or stroke, compared with people in the low-fat group. The researchers concluded that the Mediterranean diet was superior to the low-fat diet in preventing major cardiovascular events in secondary prevention. Of course, this is not the first study that clearly shows the health benefits of the Mediterranean diet. Study after study has shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality. Much of the research has found that it supports healthy reductions in inflammation, blood sugar, and body mass index (2, 3, 4). Dr. Colbert’s Beyond Keto — the Most Effective Mediterranean Diet Plan If you’re looking for a great way to take these shocking results and make a healthy Mediterranean diet your eating lifestyle, look no further than Dr. Colbert’s Beyond Keto! Dr. Colbert’s Beyond Keto is a revolutionary new approach that combines the best of the Keto Zone™ Diet with the Mediterranean Diet to support healthy weight, gut health, brain health, reduced inflammation, healthy aging, and more (5). Specifically, it encourages: A Healthy Weight: Almost all current negative health conditions are linked to, or exacerbated by, obesity (6). By utilizing healthy ketogenic diet principles, Beyond Keto promotes healthy changes and outcomes as soon as the first two weeks (7)! In addition, the Mediterranean diet component continues to support healthy weight and healthy body composition. Its focus on lean proteins, seafoods, healthy oils, beans, legumes, nuts, seeds, and vegetables provide a wonderful well-balanced, satisfying dietary lifestyle to maintain a healthy weight (8). Energy, Vitality, and Mental Focus: One of the greatest benefits of the ketogenic diet is the production of ketones. Ketones are natural energizing compounds that support healthy mental focus and vitality. The Mediterranean diet also encourages great energy and vitality with the abundant variety of healthy foods. Rather than experiencing the ups and downs of a high-sugar diet, you will enjoy steady, youthful energy from delicious, colorful whole foods. Optimal Blood Sugars and Metabolism: An amazing aspect of both the ketogenic diet and the Mediterranean diet normalized blood sugars. By using both eating styles in Beyond Keto, you’ll remove harmful refined starches while focusing on healthy fats, high fiber beans, peas, lentils, vegetables, lean protein and low glycemic fruits such as berries. Part of the improvement comes from weight loss. The other part comes from a diet that supports healthy metabolism and hormones (9). Healthy Cholesterol, Triglyceride, and Blood Pressure Levels. Both the Keto Zone and Mediterranean diet aspects of Beyond Keto support heart health. First, Beyond Keto promotes a healthy weight, which can help optimize heart health. Next, by choosing the incredibly heart-healthy foods in the Mediterranean diet, you can continue to encourage great heart health In fact, the foods in the Mediterranean diet and Beyond Keto work to support heart health, healthy cholesterol, and achieve whole-body health (10). Natural Unprocessed Foods Full of Antioxidants and Anti-Inflammatory Compounds. One of the worst dietary habits plaguing humans worldwide is the consumption of ultra-processed foods. In fact, researchers have found that ultra-processed foods are linked to most modern health conditions and even overall risk of death (11)! Thankfully, you’ll eat healthy, high antioxidant and anti-inflammatory foods rather than ultra-processed ones (12). Healthy Gut Microbiota. Amazingly, Beyond Keto combines Keto Zone and Mediterranean foods to support gut health! This is great news for the millions of people who suffer from less-than-optimal gut function. In fact, studies have found the Mediterranean diet specifically improves gut microbiota and its associated metabolism functions. The diet’s prebiotics from healthy fibers along with healthy fats and polyphenols support gut health, hormone balance, and metabolism (13). All in all, Dr. Colbert’s Beyond Keto is a wonderful eating lifestyle full of delicious foods that will help you achieve great health and your weight goals. Bottom Line This summer, take this Mediterranean diet study, its results, and run with them. Choose a healthy lifestyle that’s full of healthy fats, vegetables, proteins and very few processed foods. It’s a great time to support your heart health, brain health, and whole-body health with Dr. Colbert’s Beyond Keto! To read the original article click here.

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Antidepressant Alternatives Better Than Prozac

AHA Publisher — Fri, 01 Apr 2022 07:54:43 +0000

Al Sears, MD, CNS – Most doctors will tell you depression is caused by a “chemical imbalance” in the brain that leads to low serotonin levels. And once you increase your serotonin levels, your depression improves and you feel better. But this theory is more than 60 years old and doesn’t tell the whole story. While serotonin may play a role in improving mood, I’m now convinced the extent of the depression-serotonin connection was exaggerated by pharmaceutical companies in order to sell their antidepressants, known as selective serotonin reuptake inhibitors, or SSRIs. Big Pharma has made a fortune on our modern epidemic of depression. Most doctors are quick to offer not just one but two, or even three pills for everything from low mood to major depression. And it’s been a huge marketing success. Doctors write more than 250 million prescriptions for SSRIs like Prozac, Zoloft, and Paxil every year. But when researchers looked at 38 clinical trials covering 3,000 depressed patients on these drugs, they found that 75% of mood improvement came from the drugs’ placebo effect.1 So you won’t really get better, but you will get a long list of nasty side effects. In addition to headaches, dry mouth, nausea, and stomach upset, these drugs lead to: Trouble sleeping. Almost 25% of people on antidepressants have a hard time falling asleep. Others report sleep disturbances like nightmares and sleepwalking. Daytime sleepiness. Some patients also experience a sedation-like effect during the day. In fact, taking an antidepressant significantly increases your chances of being in a car crash due to sleepiness. Weight gain. About 25% of users gain 10 pounds or more with certain antidepressants.2 Sexual dysfunction. This is the most common side effect — and also the one that bothers patients the most. Up to 70% of patients suffer from a severe decrease in desire or difficulty having an orgasm.3 Stroke and death: A major study shows women taking antidepressants are 45% more likely to have a stroke. And they are 32% more likely to die from any cause.4 I tell my patients that the first thing they need to do to fight depression and improve overall brain activity is to increase the amount of healthy fat – particularly DHA omega-3 – in their diet. Considering how bad our omega-3 deficiency really is, this alone can have a profound effect. But there are other natural ways to help with depression, too. Here are a few you can try today. Relieve Depression Without Big Pharma’s Drugs SAMe. This coenzyme is one of the main building blocks your brain needs to produce neurotransmitters. Although it’s relatively unknown in America, SAMe (S-adenosylmethionine) has been used in Europe to treat depression for decades.SAMe raises levels of the neurotransmitter dopamine. Dopamine enhances learning, memory, and motivation and it even helps with attention and sleep. It’s also the key to experiencing pleasure and maintaining an overall sense of well-being and a good mood.In an Ivy League University study, psychiatrists treated 30 patients with major depression who didn’t respond to Big Pharma’s drugs. They gave the patients 800 to 1,600 mg of SAMe daily. After just six weeks, 50% of the patients responded to SAMe. And a remarkable 43% even had a remission of their symptoms!5In another trial, university doctors studied 73 patients who didn’t respond to antidepressants. They added 1,600 mg of SAMe to their daily treatment. After just six weeks, patients adding SAMe had a 105% higher response rate compared to the placebo. They also had a 120% higher remission rate.6I recommend you take 200 mg a day to start. If after two weeks you don’t see big improvement, increase to 400 mg. Magnesium. Low magnesium in the brain is linked to serious depression that resists most drugs. But taking magnesium can quickly help. Research shows it works better than the common antidepressant imipramine with no side effects.Case histories show magnesium supplements can lift major depression in less than seven days. All it took was 125 to 300 mg of magnesium with each meal and at bedtime.I recommend taking between 600 and 1,000 mg of magnesium per day. Look for the glycinate or taurinate forms. Curcumin. Recent studies have found a link between depression and chronic inflammation. Fighting inflammation with a powerful anti-inflammatory like curcumin has been proven to relieve symptoms of depression. In one study, patients with major depressive disorder were divided into three groups. One group took 20 mg of Prozac every morning. Another group took 500 mg of absorption-enhanced curcumin twice a day. And the third group took both. The curcumin group responded just as well as the Prozac group. But with no side effects.7 And in a UCLA study, adults aged 60-85 were given 400 mg of curcumin for 30 days.8 Results showed improved cognitive function and a general sense of well-being, state of calmness and contentedness. Look for a supplement with at least 90% curcuminoids. Also make sure it contains a black pepper extract that boosts absorption. Take between 500 to 1,000 mg each day. To Your Good Health, Al Sears, MD, CNS References: 1 Kirsch I. “Antidepressants and the placebo effect.” Z Psychol. 2014; 222(3): 128–134. 2 Deshmukh R, Franco K. “Managing weight gain as a side effect of antidepressant therapy.” Cleve Clin J Med. 2003 Jul;70(7):614. 3 Higgins A, Nash M, Lynch AM. “Antidepressant-associated sexual dysfunction: impact, effects, and treatment.” Drug Health Patient Saf. 2010;2:141–150. 4 Smoller J, et al. “Antidepressant use and risk of incident cardiovascular morbidity and mortality among postmenopausal women in the Women’s Health Initiative Study.” Arch Intern Med, 2009; 169 (22): 2128-2139. 5 Alpert JE, Papakostas G, Mischoulon D, et al. “S-adenosyl-L-methionine (SAMe) as an adjunct for resistant major depressive disorder: an open trial following partial or nonresponse to selective serotonin reuptake inhibitors or venlafaxine.” J Clin Psychopharmacol. 2004 Dec;24(6):661-4. 6 Papakostas GI, et al. “S-adenosyl methionine (SAMe) augmentation of serotonin reuptake inhibitors for antidepressant nonresponders with major depressive disorder: a double-blind, randomized clinical trial.” Am J Psychiatry. 2010 Aug;167(8):942-8. 7 Sanmukhani J, et al.” Efficacy and safety of curcumin in major depressive disorder: A randomized controlled trial.” Phytother Res. 2013;doi:10.1002/ptr.5025. 8 Cox KH, et al. “Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population.” J Psychopharmacol. 2015 May;29(5):642-51. To read the original article click here.

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Kale Caesar Salad with Salmon

AHA Publisher — Thu, 11 Feb 2021 08:00:56 +0000

Dr. Josh Axe, DC, DMN, CNS – Caesar salad is one of those ubiquitous dishes you can find almost anywhere. It’s popular for good reason, too — it tastes so good, and when you make it correctly, like the kale Caesar salad recipe I’m about to share with you, it can be healthy too. But let’s be honest. Even though it has “salad” in the name, a typical Caesar salad isn’t the best for you. That as, as I noted, until you meet my kale Caesar salad. We keep the basics — greens and that finger-lickin’ dressing — and then turn it up a notch. With salmon, apple slices and cheese, this is one healthy Caesar salad you won’t be able to get enough of. Is Caesar Salad Actually Healthy? Did you know that Caesar salad is actually named after a chef, Caesar Cardini, who created the dish in a rush to throw together a salad with the ingredients on hand? He certainly did quite well. Caesar salads are super tasty. Sadly, there’s not much to them. With just romaine lettuce, croutons, a creamy dressing and Parmesan cheese, there’s a serious lack of filling, fiber-rich ingredients or protein (aka the things that will help you feel full and satiated). It’s no surprise that you’re likely to be hungry soon after eating a regular Caesar salad. Additionally, a classic Caesar salad is about 200 calories per cup. That doesn’t sound too bad until you realize that a restaurant serving of Caesar is about triple or quadruple that amount, and aside from the lettuce, there’s not too much nutritional value. Yikes! Not so with this kale Caesar. Nutrition Facts This Caesar salad makeover is the salad you didn’t know you were missing, and it’s so good for you! In each serving of salad with the cashew cream dressing, you’ll get: 542 calories 37.81 grams carbohydrates 20.59 grams protein 38.21 grams fat 7 grams fiber 1.723 milligrams copper (191 percent DV) 2.779 milligrams manganese (154 percent DV) 114.6 micrograms vitamin K (127 percent DV) 7.24 milligrams zinc (91 percent DV) 1589 IU vitamin A (68 percent DV) 35.7 milligrams vitamin C (48 percent DV) 5.71 milligrams vitamin E (39 percent DV) First, we’ll swap out some of the romaine lettuce for baby kale. You’ll get the superfood’s supply of vitamins A, C and K thanks to this simple swap, along with its anti-inflammatory benefits and antioxidants. Kale is awesome for your heart — it lowers cholesterol — and helps get rid of toxins in the body. All hail the kale in this healthy salad! A fun addition to this kale Caesar salad is the wild-caught salmon. I love using this oily fish instead of chicken to bulk up the salad for a ton of reasons. Salmon is packed with vitamins, especially B vitamins and vitamin D, and it’s one of my favorite anti-inflammatory foods. Best of all, salmon is loaded with omega-3 fatty acids. Our bodies need omega-3s to stay healthy, but we’re not able to produce them on our own. That means we have to seek out foods that are rich in the fatty acids. Omega-3s are fantastic at helping our heart keep ticking, keeping our brains sharp and even reducing the risk of cancer. Not getting enough of this essential fatty acid can result in inflammation, allergies, a higher risk of cardiovascular disease and cognitive decline — especially as we age. In other words, you want to ensure you’re getting enough omega-3s! Luckily, salmon is chock-full of the stuff but be sure you opt for wild-caught salmon and not the farmed variety. Farmed fish have less nutrients than their wild counterparts and are more likely to have antibiotics, pesticides and other toxins. One of my favorite changes in this kale Caesar salad is the addition of thin-sliced green apple. One of the best aspects of croutons is the crunch they add to an otherwise limp salad, but it has no real nutritional value. Adding crisp apple slices provides a delicious crunch that’s also good for you. The delicious cashew Caesar dressing that’s drizzled on top is also totally dairy-free. You might find yourself whipping it up for other recipes, too. How to Make Kale Caesar Salad You can make this Caesar salad as a side dish or serve it as a main; it’s that good. Ready to chow down? Start by making the cashew Caesar dressing and setting it aside. Then in a large mixing bowl, combine the kale and romaine. Next, add in the sliced apple… …and then the radish. There’s so much color going on in this kale Caesar salad! Pour the dressing over the salad. Then use your hands to mix it all up until it’s well-combined. We want a taste of that delicious cashew dressing in every bite! Add the salad to a large salad bowl and then finish it off with the final ingredients: the salmon, manchego cheese and green onions. Sprinkle the salad with salt and pepper, serve and enjoy! Kale Caesar Salad with Salmon With salmon, apple slices and manchego cheese, this is one healthy kale Caesar salad you won’t be able to get enough of. Try it today! INGREDIENTS 3 cups baby kale 3 cups romaine hearts, chopped 1½ green apple, thinly sliced 1 watermelon radish, thinly sliced 6–8 ounces wild-caught salmon, cooked ½ cup raw manchego, thinly sliced 3 tablespoons green onions, chopped ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Make the dressing and set aside. In a large mixing bowl, add the kale and romaine. Add in the sliced apple and watermelon radish. Pour in the dressing, and using your hands, mix until well-combined. Transfer the salad mixture to a large salad bowl, and add in the salmon, manchego and green onions. Sprinkle with salt and pepper. Plate, serve and enjoy! To read the original article click here.

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Easy Autumn Low Carb Pan Sheet Meal: Sausage, Apples & Onions

AHA Publisher — Thu, 29 Oct 2020 07:00:44 +0000

Dr. Don Colbert – If there are any foods that scream Autumn, they are sausage and apples. And if there’s a dinner that screams easy, quick, and healthy, it’s a pan sheet meal. Pan sheet meals are great because you can prep them in about 5-8 minutes, and then leave them alone for 40 minute. Use this 40 minutes to relax, read, tidy the kitchen so you don’t have to later, or whatever you’d like. What’s more, this specifically keto pan sheet meal combines delicious Autumn flavors and extra-nutritious whole foods. Sausage. Apples. Onions. Perfect for a brisk autumn evening! AUTUMN KETO PAN SHEET MEAL: SAUSAGE, APPLES & ONIONS Ingredients 4 all-natural nitrate-free sausage links, sliced into 1/2 inch pieces 1 apple, cored and sliced thin 1 onion, cut into 1-inch pieces 6 garlic cloves, peeled and cut in half Extra-virgin olive oil Sea salt Fresh ground pepper Instructions Preheat oven to 400 deg F. Line a pan sheet (or cookie sheet) with parchment paper or a silicone liner. Slice sausage, apple onion and garlic. Place sliced sausage, apple, onion, and garlic together on lined pan. Drizzle with olive oil, and sprinkle to taste with salt and pepper. Bake 20 minutes. Check on dish, and turn sausage. Bake another 15-20 minutes until sausage is cooked through. Serve with mustard and enjoy! Serves 4. Nutrition info (per serving): 254 calories, 17 grams fat, 9 grams net carbs (12 grams carbs, 3 grams fiber), 15 grams protein AUTUMN KETO PAN SHEET HEALTH BENEFITS Of course, it’s wonderful when a dinner is this easy. But, when it’s this easy *and* nutritious, it’s a real winner. So, what’s in it for you, nutritionally? APPLES Apples are an extremely healthful food. However, the portion must be controlled to stay in the Keto Zone, so take care with your amount, and the amount of carbohydrates you consume in other foods. Apples contain phytochemicals and antioxidants that can fight damage to cells and promote health. They support healthy blood sugars, heart health, and digestive health. In fact, apple fiber, called pectin, has been found to improve gut bacteria, inflammation, metabolism, weight gain, and fat accumulation in studies (1). ONIONS Onions pack in a lot of nutrition for very little carbs and calories. In fact, they are loaded with antioxidants, and red ones contain high amounts of potent anthocyanins. They support heart health, bone health (2), healthy blood sugars, and healthy digestion. GARLIC Is there a more healthy food than garlic? It’s tough to beat! Garlic boosts antibacterial and antiviral benefits, supports heart health, cellular detox, immune health (3), and more. While you’ll get the most benefits from raw or low-temperature cooked garlic, you’ll still get plenty when it’s baked. So, add whole garlic cloves when you make dinner, and enjoy many health benefits! WHAT ABOUT SAUSAGE? Okay, sausage doesn’t win the health-food contest. But, it can still be a good food. After all, if minimally processed, it’s simply meat and spices. Yum. Tips to find healthy sausage are: Buy local and organic if possible Make sure it’s all-natural and uncooked Choose a high-percentage meat sausage. Look for a minimum of 85% meat, with over 90% being ideal. Beware of the sodium source. Look for real salt, celery salt, etc. Avoid monosodium glutanate (MSG) or other processed salts Avoid sausages which contain any additives or preservatives used to prevent bacteria growth and enhance flavor and color. These are typically cheap and unhealthy. Additives include sugar, yeast extract, natural roast beef flavor and smoke flavor. Common preservatives include sulphur dioxide, sodium and potassium sulphites. Sulphites have been linked to some negative effects in children. Avoid empty fillers such as soy, maize, maltodextrin (sugar), hydrolyzed vegetable protein, potato and tapioca starch. These fillers can increase carbs and are used as bulk in place of meat. Overall, the less ingredients the better, as long as you know each and are comfortable with them all. Sausage can be a healthy keto food, just be choosey! BOTTOM LINE Delicious, nutritious, and easy. What more could you want? Try our Autumn Keto Pan Sheet Dinner tonight and enjoy some downtime with this quick recipe! To read the original article click here. For more articles from Dr. Colbert click here.

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Pumpkin Spice Latte Recipe: Make Your Own!

AHA Publisher — Tue, 27 Oct 2020 07:00:30 +0000

Dr. Josh Axe, DC, DMN, CNS – With the rich aroma of coffee, the delightful taste of pumpkin and the comforting scents of fall spices, this festive twist on coffee is sure to make your mouth water. Pumpkin spice lattes have become extremely popular in recent years, but have you ever thought about how healthy the store-bought versions are? Many people love pumpkin spice lattes from coffee shops, but what if I told you that it’s not hard at all to make a homemade pumpkin spice latte recipe. Plus, it will be much healthier than the majority of store-bought flavored lattes. This recipe steers clear of the No. 1 pumpkin spiced latte ingredient to avoid this Fall, but it leaves absolutely nothing to be desired when it comes to flavor. This latte recipe creates a beverage that is delicious, nutritious and energizing. You can thank the key health ingredients in this latte for that. Coffee is actually packed with antioxidants — as are the pumpkin spices, pumpkin is loaded with immune-boosting vitamin A and coconut milk is packed with healthy fats. Try this healthy pumpkin spice latte recipe if you’re ready to excite your tastebuds and get in the fall spirit! What’s Wrong with You-Know-Who’s Pumpkin Spice Latte? Pumpkin spice latte calories (the empty, not nutritious kind) aren’t the only thing to worry about when you order a pumpkin spice latte at your local coffee shop. What’s the problem? For starters, at many shops, this latte is loaded with outrageous amounts of added sugar. To give you an example of just how high some latte’s sugar content is — if you order a 16 ounce pumpkin spice latte made with whole milk and finished off with whipped cream at one coffee shop, you will be consuming 50 grams of sugar! There’s more reason for concern — check out some of the offending ingredients found in some conventional pumpkin spice lattes: Carrageenan (from the whipped cream): Some experts believe that carrageenan exposure from foods and beverages clearly leads to inflammation and that the quantity of carrageenan in consumable products is enough to cause inflammation. To learn more: What is Carrageenan? Is it Dangerous? Potassium Sorbate (from the vanilla syrup): This preservative gives foods a longer shelf life, but is it safe? Potassium sorbate can cause allergies. It has also been known to be contaminated with health-hazardous lead, mercury and arsenic! Sulfiting agents (from the pumpkin spice topping): According to an article published back in 1984, we have known the possible negative side effects of sulfiting agents for a long time. Some people are sensitive to sulfites, and exposure has been known to lead to a variety of unwanted symptoms, including dermatitis, hives, low blood pressure, abdominal pain, diarrhea and even life-threatening anaphylactic and asthmatic reactions. People with asthma are more likely to negatively react to sulfites. Why not avoid all of these risky ingredients and make your own pumpkin spice latte in the comfort of your home? This pumpkin spice latte recipe is one of the five drinks that leaves you-know-who’s pumpkin spice latte in the dust. Key Ingredients Instead of health-destructive refined sugar, this pumpkin spice latte recipe contains maple syrup, and overall, it has under 10 grams of sugar per serving, which is way less than a store-bought version of this latte. This recipe also provides coconut milk nutrition, which means a lot of good fats that help to keep blood sugar levels stable. Coconut milk’s MCTs are also a preferred energy source for the body. Of course, this real pumpkin latte contains pumpkin. It’s pretty incredible how just one spoonful of pumpkin puree can provide over a third of most people’s daily vitamin A requirements! Another key ingredient for this delicious latte is pumpkin spice mix, which is typically a combination of cinnamon, cloves, ginger and nutmeg. These warming spices contain disease-fighting antioxidants, which is why three of these four spices (cinnamon, cloves and ginger) are featured on my Top 10 High Antioxidant Foods List. Make sure you choose a high-quality organic coffee or espresso to use for your pumpkin spice latte. Coffee is a very pesticide-ridden crop, so choosing organic is key to optimizing coffee benefits, which studies show include improved physical performance and a boost to cognitive function, especially when you’re working out. If you’re avoiding caffeine, this pumpkin spice latte can also be made without the addition of coffee or espresso. Nutrition Facts One serving of this pumpkin spice latte recipe contains about: 247 calories 1.8 grams protein 21 grams fat 0.5 gram fiber 8.5 grams sugar 11.2 grams carbohydrates 31.5 milligrams sodium 1750 IUs vitamin A (35 percent DV) 192 milligrams potassium (5.5 percent DV) 0.7 milligrams iron (3.9 percent DV) 20 milligrams calcium (2 percent DV) How to Make A Pumpkin Spice Latte This pumpkin latte only has six ingredients and takes five minutes or less to make! First, heat up the coconut milk (or another nut milk of your choice) in a small pot or tea kettle. Begin adding the rest of the ingredients to a blender. The coffee or espresso can go in first. Followed by the maple syrup. Now the vanilla extract. The cooked pumpkin puree can go in next. Add in the pumpkin pie spice. Pour in the heated coconut milk. Blend all ingredients until well-combined. Pour into mugs and sprinkle some extra pumpkin pie spice on top, if desired. Serve and enjoy! INGREDIENTS 1 cup coconut milk 2 tablespoons cooked organic pumpkin puree 1 tablespoon maple syrup ¼ teaspoon pumpkin pie spice ¼ teaspoon vanilla extract ¼ cup organic brewed coffee or espresso INSTRUCTIONS Heat the coconut milk in a small pot or tea kettle. Add the milk and remaining ingredients to a blender, blending until well-combined. Pour into a mug and sprinkle extra pumpkin pie spice, if desired. Serve and enjoy! To read the original article click here. For more articles from Dr. Axe click here.

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The Most Important Meal of the Day or a Big Fat Lie?

AHA Publisher — Wed, 09 Sep 2020 07:00:33 +0000

Al Sears, MD – It’s not natural to eat first thing in the morning. Yet we’ve been fed this lie for years being told it’s the most important meal of the day. Our ancestors didn’t wake up and pour a bowl of cereal for breakfast. They had to go out and kill their meal first. In their native environment, they performed at their peak. Their hearts and lungs were powerful, and their brains were sharp. The FDA has gone to great lengths to scare us into drastically changing the way we instinctively ate, saying their way is healthy. And, as a country we’ve complied. Today, our consumption of these foods is way down: Fat by 40% Red meat by 54% Whole milk a whopping 90% Butter by 85% Saturated fat by 50% Yet our consumption of vegetables, fruit, grains and polyunsaturated fats is up dramatically. They’ve got it all wrong and as a result we’re fatter, sicker and weaker than ever before. Today, two out of three people are overweight or obese, and diabetes has increased by a catastrophic 900%. Unfortunately, we don’t live in this native environment anymore. But we can return to the native wisdom of our ancestors including plenty of healthy fats and the right kinds of proteins in our diet, as well as eating few carbs. But just as important as what you eat is when you eat. It’s not normal for humans to eat all day long — and it’s not healthy. Our ancestors went long periods without eating. But during these hard times, they thrived. And in the process, fasting became hardwired into our DNA. Luckily, today we don’t have to go days without eating. By introducing “lean periods” of intermittent fasting into your day, you help restore your body to its native health.1,2,3,4 Doing so can… reduce insulin resistance, lower blood pressure to reduce the risk of heart disease, lower risk for cancer, boost immune system, help with weight loss and reduce inflammation — the root cause of today’s chronic diseases. Eat Like Your Ancestors I recommend you start simply having an 8-hour eating window every day, followed by a 16-hour fast. Here’s how it works: You start your day with a 10 a.m. breakfast. Then eat lunch at your regular time. Finish dinner by 6 p.m. You eat nothing else from 6 p.m. until 10 a.m. the next day. When your body gets used to the 16-hour fast, you can move up to the 24-hour mark. You can practice one-day fasts as often as every two weeks. Remember: What you eat is as important as when you eat. Keep these three things in mind: Fats make up 70% of calories. Fat is so important that if your body senses you’re starving, it does everything it can to preserve your fat stores. Healthy fats include omega-3s, MCT oil and saturated fat. Go low-carb. Carbohydrates should never make up more than 5% or 10% of your total calories. The easiest way to start is by avoiding processed foods, grains, rice, pasta legumes and starchy vegetables. Choose the right kind of protein. The protein you eat is only as healthy as the animal it comes from… I suggest eating grass-fed beef and wild-caught fish. Choose eggs from pastured chicken. Nuts and seeds such as almonds, peanuts, cashews, sunflower and pumpkin seeds also have plenty of protein. To Your Good Health, Al Sears, MD, CNS 1. Cheng C, et al. “Prolonged fasting reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration. Cell Stem Cell. 2014;14(6):810-823. 2. Malinowsk B, et al. “Intermittent fasting in cardiovascular disorders—an overview.” Nutrients. 2019;11(3):673. 3. Lui Y, et al. “SIRT3 mediates hippocampal synaptic adaptations to intermittent fasting and ameliorates deficits in APP mutant mice.” Nat Commun. 2019;10(1):1886. 4. Cabo R and Mattson M. “Effects of intermittent fasting on health, aging, and disease.” N Engl J Med.2019;381(26):2541-2551. To read the original article click here. For more articles from Al Sears, MD click here.

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Collagen Chocolate Caramels for Whole-Body Wellness

AHA Publisher — Sat, 18 Jul 2020 07:00:01 +0000

Dr. Don Colbert – If you could quickly make delicious collagen chocolate caramels with only 2 grams of net carbohydrates, would you put it on your schedule? If you knew the collagen in them could support your hair, nail, skin, and joint health, would you drop everything and do it now? Yes, indeed. These fat-bomb collagen chocolate caramels are a great fit in the Keto Zone and will satisfy chocolate cravings with good-for-you ingredients. Get out your food processor and whip some up today! Collagen Chocolate Caramels Ingredients 1 cup raw walnuts 1 tablespoon cocoa powder or raw cacao powder 2 tablespoons organic coconut oil 2 scoops chocolate collagen hydrolysate 1 tablespoon sugar-free salted caramel syrup (such as Torani) coarse sea salt (optional) Instructions Place walnuts in a food processor and grind until they resemble a sticky dough. Add cocoa powder, collagen powder, and Torani syrup. Pulse to combine well. Move mixture to a bowl. Add coconut oil. Stir/mix until well combined. Spoon mixture into all 12 sections of an ice cube tray. Optionally, sprinkle with sea salt. Freeze until solid, about 2 hours. Store in the refrigerator or freezer. Makes 12 squares. Try also: Use other nuts such as macadamia, pecans, or cashews. Nutrition info (per 2 squares): 186 calories, 18 grams fat, 2 grams net carbs (3 grams carbs, 1 gram fiber), 5 grams protein (87% of calories derived from fat) Whole-Body Wellness From Collagen Chocolate Caramels Not only do these collagen chocolate caramels taste amazing, but they also promote whole-body wellness. First, they provide healthy fats from walnuts and coconut oil. Then, they deliver potent antioxidants from cacao. But, the real star of the recipe is the collagen. In fact, these squares offer an easy way to ingest great-tasting hydrolyzed collagen day after day. In fact, if the collagen is derived from both marine and chicken sources, it can provide three different types of collagen important to human health. These three types of collagen do different things in the body. Here’s the breakdown: 1.Type I Collagen: Type I Collagen makes up 90% of our hair, skin, and nails and supports their structure and elasticity. If you’re looking to improve your appearance, Type I is the right type for you. The most optimal Type I Collagen source is from marine animals (1). 2. Type II Collagen: Type II collagen supports many areas of the body: hair, skin, and nails, immune health, digestive health, and joint health. First, like types I and III, type II collagen is present in hair, skin, and nails. Next, it supports immune health and promotes healthy digestion. Type II collagen is a major part of your gut lining and helps it act as a barrier between the substances we consume and our bloodstream. This affects both digestion and immune function. Lastly, Type II Collagen is a major building block of cartilage, which is why it’s beneficial to joint health. 3. Type III Collagen: Type III Collagen is present in all skin, tissue, and organs of your body. It’s often combined with Type I and/or Type II in collagen supplements. Studies on Collagen for Skin and Joints Since all three types of collagen are found in skin, nails, and hair, much of the research has been conducted on the health of these tissues. What’s more, joint health is often a focus of collagen research. Here’s a sampling of what researchers have found: 1. Skin Health A 2019 analysis of 11 studies stated that “Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” Of note, the studies in this analysis used 2.5-10 grams of collagen per day (2). A 2014 study of 46 women, ages 35-55, showed that eight weeks of collagen powder supplementation improved skin elasticity within just 4 weeks (3). When the skin’s elasticity is improved it can stretch and rebound better, without sagging. This increases a youthful appearance. Another 2014 study concluded that collagen supplementation lessened the appearance of wrinkles after just 8 weeks of use (4). What’s more, a study published in the Journal of Cosmetic Dermatology concluded that collagen supplementation not only improved skin moisture but also produced younger-looking, less-fragmented skin (5). In a 2017 lab (animal) study, researchers found that 6 months of oral consumption of collagen increased the collagen content in the skin. It also improved the skin structure and improved the density of different types of collagen (type I and type III). This resulted in improved color and luster of the skin and fur. While this was a study on mice, it is promising for human skin and hair as well (6). 2. Joint Health Support In a 2008 study from Pennsylvania State University, athletes who took a hydrolyzed collagen supplement for 6 months had less joint pain when they were active and at rest (7). This is great news for any athlete with aching joints. A 2016 study found type II collagen helped support knee health in those with osteoarthritis (8). Furthermore, a 6-month double-blind, randomized, placebo-controlled 2012 study suggested collagen hydrolysate could help improve lower back joint pain (9). Other Areas of Study Scientists are finding that collagen may support other areas of health as well. For example: Bone Mineral Density: A 2018 study concluded that intake of hydrolyzed collagen increased bone mineral density in postmenopausal women who had an age-related reduction of bone density. In fact, the results indicated that bones were both increasing in their formation and decreasing degradation (10). Muscle Strength: Scientists are also looking at muscle strength and collagen ingestion. One 2015 study of 53 male subjects with sarcopenia found that collagen peptide intake in combination with resistance training (weight lifting) led to improved body composition, muscle mass, and muscle strength while decreasing muscle loss (11). Bottom Line Collagen is a well-researched food that has been found to support hair, skin, nails, joints, bones, and muscles. If you want to get in on its benefits, it’s a good idea to find delicious ways to incorporate it into your diet. Try our Collagen Chocolate Caramels. They may just be your new favorite collagen treat. To read the original article click here. For more articles from Dr. Colbert click here.

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Emotional Eating: Why Are You Doing It & How Do You Stop?

AHA Publisher — Fri, 01 May 2020 07:00:22 +0000

Christine Ruggeri, CHHC via Dr. Axe – Do you use food to address your emotional needs, rather than fueling your body? If so, you are one of many people engaging in emotional eating. It’s common for people to turn to food for comfort, especially in stressful, difficult times. When you’re in middle of an uncomfortable, emotionally draining time in your life, practicing mindful eating can feel like just another task on your plate. But as you probably know, emotional eating doesn’t make you feel any better afterward. In fact, it leaves you feeling guilty, sad and out of control. That’s exactly why it’s so important to learn how to practice intuitive eating and focus on using food to fill your stomach, not your emotional voids. What Is Emotional Eating? Emotional eating is when you eat in response to negative emotions or stress. This can be done consciously or unconsciously, sometimes occurring when a person is undergoing a stressful, uncomfortable situation, or even when he or she is bored. For most emotional eaters, food is used to soothe feelings of sadness, loneliness, anger and fear. Research shows that emotional eaters attempt to self-medicate and self-regulate their moods with food, usually in the act of overeating. Life events that are perceived as negative can trigger emotional eating and even weight gain. But emotional eating can also be used fulfill a feeling of deprivation, which may occur when on a diet or restricting calorie consumption. An emotional and physical emptiness is being “filled” with food when you eat. For emotional eaters, the food provides a temporary wholeness, but it doesn’t last long. Emotional Eating Cycle Emotional eating is an unhealthy cycle that’s repeated over and over again, sometimes allowing the problem to get out of control. For people dealing with daily emotional eating, it’s a type of binge eating disorder. The emotional eating cycle is continuous. It begins with trigger that leads to discomfort and promotes eating, even if you aren’t actually hungry. The stages of emotional eating are: Stress or trigger occurs Turn to food for comfort Temporarily feel relief Develop feelings of guilt and sadness Repeat Why do we use food for comfort and engage in this harmful cycle? For many people, the fullness they feel from food takes the place of fulfillment they lack in other areas of life. There can be a feeling of emptiness that’s stemmed from relationships issues, issues related to self-esteem and worthiness, and feelings of isolation and loneliness. Emotional Hunger vs. Physical Hunger If you’re an emotional eater, you may be getting cues for emotional hunger confused with physical hunger. It helps to understand the difference between the two types of hunger, so here’s a simple breakdown: Physical Hunger Develops over time Comes with physical signs, including empty stomach, lack of energy, stomach growling, moodiness You want to eat a balanced meal and you’re open to eating different foods While eating, you use your senses to enjoy the food After eating, you feel full and satisfied You don’t experience feelings of guilt after eating Emotional Hunger Develops randomly and quickly Doesn’t come with physical signs of hunger but is triggered by emotional discomfort Comes with specific food cravings (like for sugary or salty foods) You stress about your food choices and tend to label foods as “good or bad” You ignore portion sizes and overeat without even noticing Usually doesn’t come with a filling sensation after eating You feel like you’re eating in a trance Leads to feelings of guilt, regret and sadness How to Stop Emotional/Stress Eating Good news — there are ways to combat emotional eating. Research published in the Journal of Eating Disorders indicatesthat promoting exercise, mindful eating, emotion regulation and positive body image could have positive effects on emotional eaters. 1. Identify Your Triggers Perhaps the most important step is overcoming emotional or binge eating is identifying your triggers. What situations, conversations, experiences or feelings occur when the cycle begins? To pinpoint your triggers, try keeping a journal that describes what occurred before you began eating, even when you weren’t physically hungry. Then look for patterns and work to redirect your behavior or reaction to the trigger. Instead of reaching for comforting foods, have a list of healthy alternatives that will help you to work through the discomfort. 2. Avoid Severe Calorie Restriction Are you constantly on a diet and restricting calorie intake? If you overthink your meals and snacks and continue a dieting mindset, you may be more likely to “eat your emotions.” This is because you are eating to comfort the feelings of deprivation and you are unsatisfied with your body and diet. To stop overeating in moments of discomfort, try to eat more mindfully instead of dieting. Pay close attention to your physical hunger cues and prepare filling, healthy meals for yourself. A healthy diet can be very fulfilling, especially when you add in healthy fats and high-fiber foods. 3. Pay Attention to Your Body Humans need to eat to fuel their bodies. You should expect to be hungry several times a day. Some basic hunger cues are a feeling of lightness in your stomach, growling stomach, headaches and weakness. Ideally, you wouldn’t wait until you’re feeling fatigued to have a meal or snack, but you’d get a sense of when you’ll need more food to maintain energy. If it’s difficult for you to tell the difference between emotional and physical hunger, try creating an eating routine. Eat breakfast, lunch and dinner at the same time every day. You can also add in one or two snacks, if needed. Your body will adjust to these meal times, and if you feel tempted to eat outside of these times, you’ll have to think twice about whether or not you’re really hungry. 4. Enjoy Meal Times and Engage Your Senses When you’re eating, try to remain fully engaged. Use all of your senses to enjoy the meal, including the taste, smell, colors and texture. While eating, slow down and make it last. Don’t rush meals, and try not to multitask while you’re eating. It also helps to sip water in between bites and tune in to your body as you eat, paying attention to the full feeling you get after finishing your portion. 5. Find Another Emotional Outlet It’s safe to say that many of us need to get more comfortable feeling uncomfortable. It’s normal to have moments of stress, anxiety, embarrassment, fatigue and boredom. Instead of managing discomfort with food and the act of eating, find another emotional outlet that will help soothe and validate your feelings. Some healthy ways to ease stress, anxiety and discomfort include: meditation and prayer walking outdoors yoga or stretching bike riding jogging calling a friend journaling or creative writing taking a warm bath drawing or coloring 6. Practice Self-Care and Acceptance Be kind to yourself, and avoid negative self-talk. Being judgmental and critical of yourself will only lead to feelings of worthlessness and anger, furthering the emotional eating cycle. To stop stress eating, you’ll have to change the way you treat yourself and perceive your own value. Conclusion Do you experience food cravings after a stressful or uncomfortable situation? If so, you’re not alone. Many people experience emotional eating, and for some, it becomes a form of disordered eating that leads to feelings of guilt and worthlessness. Emotional eaters are triggered by stressful situations, restriction, discomfort or boredom. This sets a viscous cycle in motion, leading to binge eating and then guilt. Emotional eating is harmful because it alters the way you feel about yourself. To stop emotional or binge eating disorder, pinpoint your triggers, find healthier emotional outlets, begin an eating routine and be kind to yourself. Reach out for support from loved ones or professionals to help you navigate your feelings. To read the original article click here. For more articles from Dr. Axe click here.

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Should You Start Drinking Olive Oil Every Day?

AHA Publisher — Thu, 30 Jan 2020 08:00:21 +0000

Dr. Don Colbert – Drinking olive oil every day offers many health benefits both in theory and in practice. Drink it straight, or add a drizzle to foods. From brain health to digestive health, drinking olive oil every day is great for your body. In the United States, the thought of drinking olive oil every day sounds a bit foreign. And honestly, it is. But in many Mediterranean societies, drinking olive oil is customary, and has been practiced for centuries. For those in the Keto Zone, extra virgin olive oil is a great choice. Here are the health benefits in general, and what science says about drinking olive oil every day. Extra Virgin Olive Oil Is a Great Keto Zone Fat Fortunately for Keto Zoners, olive oil is a “pure fat.” It is a incredibly healthy option to increase fat percentage intake towards 75% of calories from fat. Olive oil has a composition of 14% saturated fat and 11% polyunsaturated fat. Within the polyunsaturated fats, olive oil boosts omega-3s, omega-6s, and primarily, omega-9s (1). The omega-9s are the nutrition stars of olive oil. They make up ~73% of the total fat content, and provide most of the benefits of drinking olive oil. In fact, they are know to raise beneficial HDL while lowering potentially harmful LDL. They incorporate into cellular membranes and mitochondria to improve cellular health. Specific Benefits of Extra Virgin Olive Oil If you’re interested in drinking olive oil every day, there are many benefits of olive oil supported by research. They include: • Antioxidants Galore: Olive oil contains vitamin E, vitamin K, and hydroxytyrosol (HT). Hydroxytyrosol is a nutrient with potent antioxidant and anti-inflammatory properties (2). • Anti-Inflammatory and Anti-Bacterial: Chronic inflammation is at the root of many modern chronic diseases, including cancer, heart disease, metabolic syndrome, Type 2 diabetes, Alzheimer’s, arthritis, obesity and more. Olive oil contains an antioxidant called oleocanthal, which is strongly anti-inflammatory. In fact, it works similarly to anti-inflammatory medications like ibuprofen (3). • Heart Protector: To support heart health, olive oil reduces inflammation and cholesterol oxidation in artery walls (4). It can can also lower blood pressure and reduce the need for hypertension medications by up to 48% (5). What’s more, studies have found that those who consume olive oil have a significantly lower risk of stroke than those who don’t (6). • Anti-Aging: The most prominent fat in olive oil, oleic acid, is strongly anti-aging. What’s more, vitamin E, olive oil’s polyphenols, and vitamin K all support youthful cells, strong bones, improved gene expression and more (7). • Brain Health: Olive oil may help remove Alzheimer-associated plaques from the brain, beta-amyloid plaques (8). In addition, studies have found that olive oil may improve cognition (9). Specific Studies of Drinking Olive Oil Every Day As shown above, we are confident that olive oil offer many nutrition and health benefits. But is there any extra benefit to using it beyond cooking with it and adding it to other foods? Should you actually start drinking olive oil every day? What Do Studies Say? Less Heart Disease One study of almost 7500 people found that those who drank 1/4 cup of olive oil each day had a 30% lower risk of heart disease compared to those on a low-fat diet (10). Better Digestion and Constipation Slow digestion and constipation is an issue for many adults. And often, constipation becomes a bigger problem as we age. In fact, 34% of adults over the age of 60 suffer from it (11). Drinking olive oil every day may help. In fact, just drinking 1 teaspoon olive oil per day can result in softened stools and constipation relief, as shown in studies (12). Olive oil is as effective as effective as mineral oil at relieving constipation (13). Another study of 414 people over the age of 50 found that 97.7% of those with more than 3 bowel movements per week had high intakes of olive oil or drank it straight (14). Weight and Heart Health A study of overweight women were assigned 2 types of breakfasts for one year. One group ate a breakfast supplemented with soybean oil. The other group drank olive oil with breakfast. Otherwise, the breakfasts were identical. After one year, the olive oil group hah higher HDL cholesterol, lower inflammatory markers, improved blood pressure and lower body weight (15). Fractures and Osteoporosis When Mediterranean populations, who consume or drink extra-virgin olive oil each day are studied, it’s noted that they have a reduced risk of fractures and osteoporosis (16). Cholesterol Improvements Studies have found that consumption of extra-virgin olive oil reduces the oxidized LDL cholesterol (17 ) and increases HDL. It is believed that the presence of mostly phenols in the oil are responsible for this effect. Options for Drinking Olive Oil Every Day To add extra virgin olive oil to you diet each, you have many options. First, start with the best extra virgin olive oil available: Keto Zone Harvest Greek Olive Oil. It is 100% pure organic extra virgin olive oil that is cold-pressed and unrefined. It is grown in Crete, Greece, and contains very high levels of polyphenol olive oil. To drink/add 2-4 tablespoons each day: 1. Try drinking it straight each morning. 2. If you don’t want to drink it, drizzle it onto vegetables each day. 3. Add Keto Zone Olive Oil to a shake or smoothie each day. 4. Make Keto Zone Pesto and add olive oil to your individual serving. 5. Drizzle it onto a serving of Keto Zone Soup. Bottom Line Drinking olive oil every day offers many health benefits both in theory and in practice. Drink it straight, or add a drizzle to foods. From brain health to digestive health, drinking olive oil every day is great for your body. To read the original article click here. For more articles from Dr. Colbert click here.

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