nutrient dense Archives - Amazing Health Advances

Tuscan White Bean Soup Recipe

AHA Publisher — Thu, 13 Jan 2022 08:00:14 +0000

Dr. Josh Axe, DC, DNM, CN – When the cold weather hits, few meals hit the mark the way soups do. Simple and delicious, they warm you right to the bones — like my Tuscan white bean soup recipe. You don’t have to spend hours letting them simmer either. In fact, you can prepare a healthy, tasty soup in under an hour. Enter my Tuscan white bean soup. This soup, inspired by cooking in Italy’s Tuscan region, comes together in just 45 minutes. Is white bean soup good for you? In keeping with Italian-style cooking and the Mediterranean diet, this hearty white bean soup is loaded with fresh, colorful veggies, like zucchini, carrots, kale, squash and cabbage, and paired with healthy fats. Two BPA-free cans of cannellini beans, also known as white beans, mean this Tuscan soup is full of fiber and protein, even with no meat. That’s right, this soup is vegetarian, and while you could certainly eat it as a starter, with all of the veggie goodness inside, this one is best enjoyed as a main dish. Key Ingredients Some Tuscan white bean soup recipes are loaded with sodium and preservatives but not my vegetarian Tuscan white bean and kale soup. Here are some of the main players in this Tuscan soup recipe: Avocado oil: This heart-healthy oil is fantastic in cooking because it has a high smoke point, so nutrients are retained even at high temperatures. Cabbage: Cabbage is a low-calorie, nutrient-dense veggie. It’s loaded with vitamins and minerals, helping combat inflammation and disease. Cannellini beans: As mentioned above, these white beans are loaded with fiber and protein, and they can aid in weight and blood sugar regulation. Carrots: You likely already know carrots are good for eye health, but that’s not all. They also can decrease the risk for heart disease and stroke, support oral health, protect the brain, and boost skin health. Celery: Did you know that celery is packed with vitamin K and can lower inflammation? It’s true. Kale: It’s no secret that kale is a superfood, as the health benefits of kale including combating inflammation, aiding detoxification, supporting the heart and so much more. Yellow squash: Often thought of as a summer squash, yellow squash makes a great addition to a hearty winter soup too. It’s good for weight loss diets and loaded with vitamins and antioxidants. Zucchini: Another low-calorie, nutrient-dense food, zucchini nutrition provides countless benefits while adding flavor. So what are we waiting for? Let’s get cooking on this Tuscan bean soup. How to Make Tuscan White Bean Soup We start by adding avocado oil to the bottom of a stock pot, and then add avocado oil and pan fry the carrots, onions, celery, garlic and squash over medium heat. I also especially like the benefit-rich celery in this Tuscan white bean soup. It adds some crunch and a distinct flavor with few calories. Next, add in the broth. If you’re vegetarian or vegan, opt for a veggie broth. If not, I highly suggest you try my chicken bone broth recipe in this bean soup. It’s fantastic for your digestive system and one of my favorite healing foods. Using a store-bought broth is fine, too, if you’re short on time. Next, add in the rest of the ingredients, and let them simmer for half hour. This time allows the cabbage and kale to soften. Once the 30 minutes are up, turn off the heat and top the Tuscan white bean soup with shaved raw sheep or goat cheese. This is why I love the Mediterranean diet — it allows for little indulgences that are good for you, like fresh cheeses. That’s all there is to this vegetarian Tuscan white bean soup. Ladle into a bowl, and serve. Tuscan White Bean Soup Recipe My Tuscan white bean soup comes together in just 45 minutes. This Mediterranean soup is full of veggies like zucchini, kale and cabbage. INGREDIENTS 2 tablespoons avocado oil 1 white onion chopped 3 carrots, diced 3 stalks of celery, chopped 3 cloves garlic, minced 1 tablespoon sage leaves ½ cup fresh parsley 1 roma tomato, diced 1 zucchini, diced 1 yellow squash, diced 1½ cup purple cabbage, sliced 1½ cup lacinato kale two 15.5 ounce cans of cannellini beans, rinsed 6 cups vegetable broth or chicken broth Salt and pepper to taste Crumbled goat cheese for topping (optional) INSTRUCTIONS In the bottom of a stock pot add avocado oil and pan fry the carrots, onions, celery, garlic and squash over medium heat. Add broth. Add in the rest of the ingredients and simmer for 30 minutes. Top with crumbled goat cheese. (optional) To read the original article click here.

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Eating More Plant Foods May Lower Heart Disease Risk in Young Adults, Older Women

AHA Publisher — Thu, 05 Aug 2021 07:12:34 +0000

American Heart Association (AHA) via Newswise – Eating more nutritious, plant-based foods is heart-healthy at any age, according to two research studies published today in the Journal of the American Heart Association, an open access journal of the American Heart Association. In two separate studies analyzing different measures of healthy plant food consumption, researchers found that both young adults and postmenopausal women had fewer heart attacks and were less likely to develop cardiovascular disease when they ate more healthy plant foods. The American Heart Association Diet and Lifestyle Recommendations suggest an overall healthy dietary pattern that emphasizes a variety of fruits and vegetables, whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes and non-tropical vegetable oils. It also advises limited consumption of saturated fat, trans fat, sodium, red meat, sweets and sugary drinks. One study, titled “A Plant-Centered Diet and Risk of Incident Cardiovascular Disease during Young to Middle Adulthood,” evaluated whether long-term consumption of a plant-centered diet and a shift toward a plant-centered diet starting in young adulthood are associated with a lower risk of cardiovascular disease in midlife. “Earlier research was focused on single nutrients or single foods, yet there is little data about a plant-centered diet and the long-term risk of cardiovascular disease,” said Yuni Choi, Ph.D., lead author of the young adult study and a postdoctoral researcher in the division of epidemiology and community health at the University of Minnesota School of Public Health in Minneapolis. Choi and colleagues examined diet and the occurrence of heart disease in 4,946 adults enrolled in the Coronary Artery Risk Development in Young Adults (CARDIA) study. Participants were 18- to 30-years-old at the time of enrollment (1985-1986) in this study and were free of cardiovascular disease at that time. Participants included 2,509 Black adults and 2,437 white adults (54.9% women overall) who were also analyzed by education level (equivalent to more than high school vs. high school or less). Participants had eight follow-up exams from 1987-88 to 2015-16 that included lab tests, physical measurements, medical histories and assessment of lifestyle factors. Unlike randomized controlled trials, participants were not instructed to eat certain things and were not told their scores on the diet measures, so the researchers could collect unbiased, long-term habitual diet data. After detailed diet history interviews, the quality of the participants diets was scored based on the A Priori Diet Quality Score (APDQS) composed of 46 food groups at years 0, 7 and 20 of the study. The food groups were classified into beneficial foods (such as fruits, vegetables, beans, nuts and whole grains); adverse foods (such as fried potatoes, high-fat red meat, salty snacks, pastries and soft drinks); and neutral foods (such as potatoes, refined grains, lean meats and shellfish) based on their known association with cardiovascular disease. Participants who received higher scores ate a variety of beneficial foods, while people who had lower scores ate more adverse foods. Overall, higher values correspond to a nutritionally rich, plant-centered diet. “As opposed to existing diet quality scores that are usually based on small numbers of food groups, APDQS is explicit in capturing the overall quality of diet using 46 individual food groups, describing the whole diet that the general population commonly consumes. Our scoring is very comprehensive, and it has many similarities with diets like the Dietary Guidelines for Americans Healthy Eating Index (from the U.S. Department of Agriculture’s Food and Nutrition Service), the DASH (Dietary Approaches to Stop Hypertension) diet and the Mediterranean diet,“ said David E. Jacobs Jr., Ph.D., senior author of the study and Mayo Professor of Public Health in the division of epidemiology and community health at the University of Minnesota School of Public Health in Minneapolis. Researchers found: During 32 years of follow-up, 289 of the participants developed cardiovascular disease (including heart attack, stroke, heart failure, heart-related chest pain or clogged arteries anywhere in the body). People who scored in the top 20% on the long-term diet quality score (meaning they ate the most nutritionally rich plant foods and fewer adversely rated animal products) were 52% less likely to develop cardiovascular disease, after considering several factors (including age, sex, race, average caloric consumption, education, parental history of heart disease, smoking and average physical activity). In addition, between year 7 and 20 of the study when participants ages ranged from 25 to 50, those who improved their diet quality the most (eating more beneficial plant foods and fewer adversely rated animal products) were 61% less likely to develop subsequent cardiovascular disease, in comparison to the participants whose diet quality declined the most during that time. There were few vegetarians among the participants, so the study was not able to assess the possible benefits of a strict vegetarian diet, which excludes all animal products, including meat, dairy and eggs. “A nutritionally rich, plant-centered diet is beneficial for cardiovascular health. A plant-centered diet is not necessarily vegetarian,” Choi said. “People can choose among plant foods that are as close to natural as possible, not highly processed. We think that individuals can include animal products in moderation from time to time, such as non-fried poultry, non-fried fish, eggs and low-fat dairy.” Because this study is observational, it cannot prove a cause-and-effect relationship between diet and heart disease. Other co-authors are Nicole Larson, Ph.D.; Lyn M. Steffen, Ph.D.; Pamela J. Schreiner, Ph.D.; Daniel D. Gallaher, Ph.D.; Daniel A. Duprez, M.D., Ph.D.; James M. Shikany, Dr.P.H.; and Jamal S. Rana, M.D., Ph.D. The study was funded by the National Heart, Lung and Blood Institute of the National Institutes of Health; Healthy Food Healthy Lives Institute at the University of Minnesota; and the MnDrive Global Food Ventures Professional Development Program at the University of Minnesota. In another study, “Relationship Between a Plant-Based Dietary Portfolio and Risk of Cardiovascular Disease: Findings from the Women’s Health Initiative (WHI) Prospective Cohort Study,” researchers, in collaboration with WHI investigators led by Simin Liu, M.D., Ph.D., at Brown University, evaluated whether or not diets that included a dietary portfolio of plant-based foods with U.S. Food and Drug Administration-approved health claims for lowering “bad” cholesterol levels (known as the “Portfolio Diet”) were associated with fewer cardiovascular disease events in a large group of postmenopausal women. The “Portfolio Diet” includes nuts; plant protein from soy, beans or tofu; viscous soluble fiber from oats, barley, okra, eggplant, oranges, apples and berries; plant sterols from enriched foods and monounsaturated fats found in olive and canola oil and avocadoes; along with limited consumption of saturated fats and dietary cholesterol. Previously, two randomized trials demonstrated that reaching high target levels of foods included in the Portfolio Diet resulted in significant lowering of “bad” cholesterol or low-density lipoprotein cholesterol (LDL-C), more so than a traditional low-saturated-fat National Cholesterol and Education Program diet in one study and on par with taking a cholesterol-lowering statin medication in another. The study analyzed whether postmenopausal women who followed the Portfolio Diet experienced fewer heart disease events. The study included 123,330 women in the U.S. who participated in the Women’s Health Initiative, a long-term national study looking at risk factors, prevention and early detection of serious health conditions in postmenopausal women. When the women in this analysis enrolled in the study between 1993 and 1998, they were between 50-79 years old (average age of 62) and did not have cardiovascular disease. The study group was followed until 2017 (average follow-up time of 15.3 years). Researchers used self-reported food-frequency questionnaires data to score each woman on adherence to the Portfolio Diet. The researchers found: Compared to women who followed the Portfolio Diet less frequently, those with the closest alignment were 11% less likely to develop any type of cardiovascular disease, 14% less likely to develop coronary heart disease and 17% less likely to develop heart failure. There was no association between following the Portfolio Diet more closely and the occurrence of stroke or atrial fibrillation. “These results present an important opportunity, as there is still room for people to incorporate more cholesterol-lowering plant foods into their diets. With even greater adherence to the Portfolio dietary pattern, one would expect an association with even less cardiovascular events, perhaps as much as cholesterol-lowering medications. Still, an 11% reduction is clinically meaningful and would meet anyone’s minimum threshold for a benefit. The results indicate the Portfolio Diet yields heart-health benefits,” said John Sievenpiper, M.D., Ph.D., senior author of the study at St. Michael’s Hospital, a site of Unity Health Toronto in Ontario, Canada, and associate professor of nutritional sciences and medicine at the University of Toronto. The researchers believe the results highlight possible opportunities to lower heart disease by encouraging people to consume more foods in the Portfolio Diet. “We also found a dose response in our study, meaning that you can start small, adding one component of the Portfolio Diet at a time, and gain more heart-health benefits as you add more components,” said Andrea J. Glenn, M.Sc., R.D., lead author of the study and a doctoral student at St. Michael’s Hospital in Toronto and in nutritional sciences at the University of Toronto. Although the study was observational and cannot directly establish a cause-and-effect relation between diet and cardiovascular events, researchers feel it provides a most reliable estimate for the diet-heart relation to-date due to its study design (included well-validated food frequency questionnaires administered at baseline and year three in a large population of highly dedicated participants). Nevertheless, the investigators report that these findings need to be further investigated in additional populations of men or younger women. To read the original article click here.

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7 Benefits of a Bone Broth Fast: Stronger Gut, Skin + More

AHA Publisher — Thu, 29 Apr 2021 07:00:44 +0000

Jillian Levy, CHHC via Dr. Axe – By now you might be familiar with bone broth and all this time-honored, traditional food has to offer — collagen, amino acids and numerous trace minerals, just for starters. Maybe you’re now looking to take things to the next level and try a bone broth fast, but you aren’t quite sure how to safely go about this. As you’ll learn, bone broth is one of the most nutrient-dense, healing foods for the digestive system and therefore a great way to kick off a healthier way of eating and to help resolve symptoms related to poor digestion and other concerns. What Is a Bone Broth Fast? A bone broth fast involves drinking bone broth several times per day but not eating much other solid food. Although it’s been consumed around the world in one form or another for thousands of years, bone broth is made from animal parts that in modern times are normally discarded. These include bones and marrow, skin and feet, tendons and ligaments — all of which aren’t edible on their own but make nutrient-packed additions to slow-simmering stock. Bone broth is boiled slowly over several days — normally with veggies, an acid and fresh herbs in addition to animal parts — allowing all of the ingredients to release their stored nutrients. There are several kinds that are most popular, including chicken bone broth and beef bone broth. Fasts are not for everyone, and sometimes certain kinds can pose risks since they involve consuming little nutrients due to greatly reducing calorie intake. However, if you make a good candidate, consuming bone broth is ideal for a fast because it’s chock-full of both macronutrients and micronutrients. Within fish, chicken and beef bone broth, you’ll find amino acids (which form proteins) like glycine, arginine and proline; vitamins and minerals; collagen; electrolytes; and even antioxidants like glucosamine. One of the things that makes a bone broth fast stand apart from other types of fasts is that it’s an ideal way to obtain more collagen, a type of protein needed to create healthy tissue found throughout the body. Collagen is found inside the lining of the digestive tract, within bones in bone marrow, in skin, and in the tissues that form joints, tendons, ligaments and cartilage. Within collagen are other special nutrients, including amino acids like proline and glycine, plus gelatin — each of which has its own unique functions. Benefits Why is bone broth good for fasting? The benefits of consuming bone broth while fasting include: stronger immunity against common illnesses or allergies reduced symptoms related to digestive disorders like leaky gut syndrome, IBS or IBD generally enhanced digestion with fewer cases of bloating, diarrhea, gas, acid reflux and constipation healthier joints, ligaments and tendons more youthful-looking skin thanks to collagen stronger bones higher intake of importance minerals like calcium, phosphorous, magnesium, potassium and more Before we dive in to the advantages of consuming bone broth, let’s first talk about the many benefits of fasting. Fasting, when done right and by the right people, has been shown to promote better health by: improving weight loss and helping with weight maintenance reducing fasting insulin levels and normalizing blood sugar activity lowering cholesterol promoting the secretion of human growth hormone, which is important for burning fat having positive effects on body mass and health markers in professional athletes reducing risk for diseases like diabetes, cancer and heart complications normalizing appetite by controlling hunger hormones like ghrelin lowering triglyceride levels even slowing down the aging process and increasing someone’s life span Here’s more about how a bone broth fast can benefit you: 1. Improves Digestive Functions Bone broth is a natural source of collagen, a type of protein that’s needed to form tissue that makes up the lining of the GI tract. Collagen protects and soothes the lining of the digestive tract and can aid in healing leaky gut syndrome, IBS symptoms and acid reflux. It’s been shown that patients with IBD produce less collagen in their digestive systems. Increased intakes are capable of helping strengthen and normalize mucus membranes in the GI lining, closing tiny junctures and stopping indigested food particles and chemicals from leaking out of the gut into the bloodstream. When collagen breaks down, gelatin is formed, which is known to help people dealing with food allergies and sensitivities to foods, such as cows’ milk and gluten. Gelatin in bone broths contains “conditional” amino acids called arginine, glycine, glutamine and proline, which have certain anti-aging effects and promote probiotic balance and growth. 2. Makes Your Skin Glow Collagen helps form tissues found in skin that give it strength, smoothness, elasticity and youthful appearance. In fact, studies have found that higher intakes of collagen are associated with improvements in skin barrier functions, increased hydration and reductions in signs of aging, including wrinkles, fine lines and sagging. Although you likely won’t notice any improvements within just a few short days, higher collagen intake is also known to decrease the appearance of cellulite. Cellulite develops due to lack of connective tissue, which is made from collagen. 3. Supplies Important Minerals Some fasts fail to provide important trace minerals that we need for ongoing energy, immunity, digestion and more. Because bone broth is made from animal bones and parts that are concentrated sources of numerous minerals, it provides minerals and electrolytes, including calcium, phosphorous, magnesium, sodium, potassium, sulfate and fluoride. This can help prevent an electrolyte imbalance, dehydration that can occur during a fast, fatigue, brain fog, moodiness, and muscle spasms or weakness. 4. Helps Prevent Muscle Wasting It’s possible during a fast to wind up losing some weight, which can really be due to muscle (and therefore strength) loss. Luckily during a bone broth fast, you still obtain amino acids, such as glycine and proline, that help prevent the breakdown of valuable protein tissue found in muscles. In fact, a bone broth fast might even help you with muscle recovery, reduce joint pain (since collagen is known to fight symptoms of arthritis) and even relax tense muscles naturally. Glycine is an important amino acid for actually building muscle strength, ushering nutrients into cells to be used for energy, controlling blood sugar levels and even synthesizing human growth hormone. Because glycine plays a role in the process of gluconeogenesis, which takes place in the liver, it can provide cells with an energy source even when little calories or carbohydrates are consumed. This, in turn, can help prevent sarcopenia, muscle wasting as we age. 5. Helps Detoxify the Liver and Digestive System Consuming bone broth is an effective way to boost your supply of the antioxidant glutathione, one of the body’s most powerful detoxifying agents. Glycine is a precursor needed for the production of glutathione, which helps the liver flush out excess chemicals, stored hormones and other waste. Other minerals, acids and electrolytes can also boost detoxification processes, including acetic acid (found in apple cider vinegar, which is often added to bone broth recipes), magnesium and sulfate. 6. Boosts Immunity Bone broth fasts can increase beneficial bacteria living in the gut, and gut health is highly correlated with stronger immunity (not to mention many other aspects of health, like hormonal balance and weight regulation). Good bacteria in the gut (often called probiotics) can actually turn on certain genes that help regulate inflammation and turn down numerous types of unwanted symptoms. 7. Can Improve Sleep, Memory and Cognition The amino acids found in bone broth act like inhibitory neurotransmitters for the production of chemicals and hormones that help us sleep, think clearly, stay motivated, remember information and make decisions. Higher intake of glycine, for example, has been found to help people who can’t sleep get better rest, lower symptoms of anxiety, improve mental performance and even enhance memory. Bone broth is also a great way to obtain electrolytes, including potassium, magnesium and sodium, that sustain energy and assist in muscle, nerve, digestive and cognitive functions. Magnesium, for example, is known to help decrease headaches, restlessness, muscle spasms during sleep, muscle pains and digestive discomfort. How to Do It New to drinking bone broth and/or fasting? Here are answers to some frequently asked questions about the process: How long should you do a bone broth fast? Most people do this type of fasting for a period of three to four days, while consuming several quarts of bone broth daily and eliminating many problematic foods. Plan to fast for a period of three to four days. This amount of time is best for helping kill off harmful bacteria in the gut, repair the GI tract and repopulate the gut with probiotics. Longer than this might be tolerable for some, but it also raises the risk for more problems, fatigue and deficiencies in certain groups of people. If you plan on doing intermittent fasting, a longer duration up to 90 days might be beneficial. How much bone broth should you drink during a fast? Each day you ideally should consume between three to four quarts of bone broth. Making the broth yourself is the best way to ensure it’s high-quality and doesn’t cost you too much. About 12 ounces is the proper amount for one serving. You should consume this 12-ounce serving about five times a day — 7 a.m., 10 a.m., 1 p.m., 4 p.m. and 7 p.m., for example. What foods should you definitely avoid while fasting? While fasting, you’ll ideally not eat anything at all, unless you’re doing intermittent fasting and it’s within your “eating window.” It’s ideal to eliminate all problematic and inflammatory foods during a bone broth fast, including grains, packaged/processed snacks, added sugar, FODMAP foods/complex carbohydrates, sweetened drinks, dairy and refined vegetable oils. Within your eating window, you can include as many healthy fats, clean proteins, fruits and veggies as you choose. Can you drink water on a bone broth fast? Drinking water is definitely encouraged. This helps keep you hydrated and can make fasting easier in general. How should you make and store bone broth? Plan to make your broth one to two times in a large batch and refrigerate/freeze small portions to keep them fresh throughout the fast. Drink broth throughout the day as you’d like, adding ingredients like salt, pepper, vinegar and seasoning for extra taste. You can reheat cooled or frozen stock on the stovetop, whisking it and skimming off the fatty/oily surface if you’d like to (although this is nutrient-dense and should be kept for cooking later on). Are there different methods of doing bone broth fasting? Bone broth fasts can be customizable to fit your needs and goals. They don’t require buying lots of expensive supplements, going for very long periods without eating “normally,” or much risk and investment. Here are several ways you can try a bone broth fast safely: You may want to practice intermittent fasting by going without any food for 12–15 hours of the day (usually through the night and morning), although this isn’t necessary for everyone. You might choose to utilize a combination of different stocks (chicken bone broth, beef bone broth and fish stock, for example) or stick with exclusively beef stock if you have a very sensitive system since this seems to be most well-tolerated. Try a bone broth fast as part of the GAPS diet protocol, eliminating problematic foods to test your response, or include bone broth in a FODMAP diet or specific carbohydrate diet (SCD) if you know certain carbohydrates cause your symptoms to worsen. It’s also a good idea to consume probiotics/fermented foods during the fast and afterward to boost intake of healthy bacteria. Even if you aren’t looking to do a formal fast but still want to take advantage of bone broth’s benefits, you can start by consuming eight ounces of broth once or twice daily as a soup, a plain beverage or within other recipes. Who Should Do It? How do you know if a bone broth fast is right for you? The people who can benefit most from fasting with bone broth include: those with digestive disorders (like leaky gut syndrome, inflammatory bowel disease or IBS) anyone struggling...

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NEW Study: Loading Up on THESE Vegetables Increases Muscle Strength, Even Without Exercise

AHA Publisher — Fri, 16 Apr 2021 07:49:31 +0000

Lori Alton via NaturalHealth365 – Who would have thought that the zany cartoons we grew up with could contain accurate nutritional information? Viewers of a certain age might remember “Popeye the Sailor Man,” who gobbled cans of spinach whenever he needed a boost of muscular power to fight the villainous Bluto. As it turns out, Popeye’s strategy was surprisingly sound. In a study published just last week in The Journal of Nutrition, researchers found that eating one cup a day of green leafy vegetables significantly boosts muscle function. And, as it turns out, muscle function is good for a lot more than beating up cartoon bullies – it is strongly associated with health and well-being, supports bone strength, and leads to a decreased risk of falls with aging (an important benefit for a graying population). Let’s take a look at the power of “green leafies” to enhance physical function. Nitrate-Rich Vegetables Improve Muscular Strength – Even Without the Benefit of Exercise The 12-year study, conducted by researchers at Edith Cowan University in Perth, involved 3,759 Australians who participated in the Australian Diabetes, Obesity and Lifestyle Study. The scientists found that people who consumed a diet high in nitrate-rich vegetables had 11 percent better muscle function in their lower limbs and demonstrated 2.6 kg more knee extension strength – when compared to those with the lowest dietary intake. The team also recorded faster walking speeds for the high-nitrate group. The volunteers’ average nitrate intake was 65 mg a day, with over 81 percent of the total derived from vegetables. Intriguingly, diets high in nitrate-rich vegetables seemed to reinforce muscle strength independent of any physical exercise. (Still, the scientists were quick to advise weight training and regular exercise as well). According to study leader Dr. Marc Sim of ECU’s Institute for Nutrition, less than one in ten Australians eat the recommended five to six servings of vegetables a day. “At least one of the servings should be leafy greens, to benefit the muscular and cardiovascular system,” Sim noted. He added supplements are not as effective as the vegetables themselves. Beets – although they technically aren’t leafy greens – are the vegetables richest in nitrates, followed by arugula, spinach, and kale. Chard, cabbage, leeks, and broccoli are also good sources. But Wait, There Is More! Muscles Aren’t the Only Part of the Body Benefiting from Nitrate-Rich Veggies It isn’t just muscles that benefit from veggies. Other studies have linked nitrate-rich vegetables with cardiovascular health. In an animal study conducted at ECU, rats exposed to carcinogens had less oxidation of fats in the liver, and a smaller decline in antioxidant enzymes. In fact, pretreatment with beet juice tripled the activity of an antioxidant known as superoxide dismutase, while also benefiting heart health by reducing blood pressure. In an impressive study published in the Journal of Applied Physiology, participants with peripheral artery disease who received daily beet juice could walk 18 percent longer before experiencing pain from claudication. And, a crossover study involving competitive cyclists compared the effects of standard beet juice with nitrate-depleted beet juice. Researchers noted an increase in power output and performance during both 4 K and 16.1 K events with the nitrate-rich beet juice. The scientists praised beet juice as a “relatively simple approach for treating … exercise intolerance.” Another enthused researcher described beet juice as a “natural low-cost approach for the treatment of cardiovascular disease.” Nitrates and Nitrites – Friends or Foes? Researchers credit nitrates in the vegetables with the ability to improve health – but these compounds are a double-edged sword that can be both harmful and helpful. Nitrates occur naturally in the human body – as well as in fruits and vegetables. They are also added to processed meats to prevent spoilage and browning. Nitrates can be converted by the body into nitrites, with one of two results. On the one hand, nitrites can boost the production of blood pressure-lowering nitric oxide. However, they can also turn into harmful nitrosamines, particularly when exposed to high heat and combined with protein. Fortunately, in the case of leafy greens, their high content of antioxidant vitamin C prevents nitrosamines from forming, thereby preserving the healthful effects of nitrates. Cruciferous Vegetables and Leafy Greens Also Protect Against Vascular Calcification A study published in 2020 in the British Journal of Nutrition found that higher consumption of cruciferous vegetables, such as broccoli and arugula, is associated with less extensive blood vessel damage in older women. The women had lower odds of developing excessive calcium deposits in the aorta – thereby enjoying a reduced risk of heart attack and stroke. In fact, women who consumed over 45 grams of cruciferous vegetables a day – such as half a cup of raw cabbage or a quarter cup of steamed broccoli – had a remarkable 46 percent lower risk of calcium build-up. The scientists speculated that the vegetables’ content of vitamin K – which helps to keep calcium out of the arteries and in the bones – contributed to the benefits. Note: Many natural health experts will tell you that it’s only vitamin K2 – commonly found in fermented foods like, natto – has the ability to reduce the build up of calcium inside soft tissues of the body. Leafy Greens Are “High-Ringers” for Essential Vitamins, Minerals, and Antioxidant Carotenoids Leafy greens are generally considered “superfoods,” a title they richly deserve. Rich in vitamins A, C, E, and K, leafy greens also contain carotenoids – natural plant pigments with disease-fighting properties. In addition to heart-healthy nitrates, leafy greens are a good source of folate, a form of vitamin B which helps protect against cancer and strokes. Finally, healthy amounts of the essential minerals iron, magnesium, potassium, and calcium round out the roster of important micronutrients in greens. High in fiber, low in calories – and with a low glycemic index to boot – leafy greens seem custom-designed to promote health and wellness. For maximum benefit, opt for organic greens. In addition to their obvious utility in mixed salads, you can add leafy greens to wraps, soups, stews, and omelets. You can also sautee them with lemon and garlic, spice them up with cayenne pepper, or nibble on raw leaves coated with olive oil and balsamic vinegar. However you prepare or enjoy them, leafy greens and brilliant red beets offer up a bonanza of health benefits. It turns out: the scrappy sailor, Popeye, was right all along. Sources for this article include: ScienceDaily.com LifeExtension.com USDA.gov ECU.edu.au Healthline.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Moo Shu Chicken Lettuce Wraps

AHA Publisher — Sat, 25 Jul 2020 07:00:19 +0000

Dr. Axe – When you get that craving for comfort food, how often do you consider ordering takeout Chinese? Yep — it can be a guilty pleasure on those nights you really don’t feel like cooking. But I promise you, my moo shu chicken recipe is very easy to prepare, taking about the same amount of time you’d be waiting for your food to be ready at a restaurant, and it’s a much, much healthier option. For this recipe, I use an array of veggies, anti-inflammatory foods like garlic and ginger and organic chicken. Plus, like my fish taco recipe, I use lettuce wraps instead of turning to flour tortillas that are typically used to make moo shu chicken. Not only is my moo shu chicken recipe gluten-free, it’s also Paleo- and keto-friendly. No guilt here! What is Moo Shu Chicken? Moo shu chicken originated in Northern China, where it was prepared as a stir-fry dish made with chopped chicken (or pork) and Chinese cabbage. There are a number of variations out there, but moo shu chicken is also commonly made with scallions, mushrooms and scrambled eggs, too. Traditionally, moo shu chicken would be served with rice, but in America, it’s often served on wraps made with flour that are called “moo shu (or mandarin) pancakes,” and then it’s eaten like a taco. For my moo shu chicken recipe, I use a combination of veggies, including red cabbage, green cabbage, green onions and mushrooms. I also include garlic and ginger for flavor, plus carrots and sprouts for garnishing. These veggies give you that perfect crunch when you bite into the moo shu chicken wrap. And in an effort to keep this recipe gluten-free and keto diet-friendly, which is how I prefer to eat, I use butter lettuce as wraps. One of the staple ingredients in moo shu chicken is cabbage. Do you know that red cabbage is loaded with antioxidants, and it contains more vitamin C than oranges? Mushrooms are also commonly used in moo shu chicken recipes, and I love using mushrooms in my cooking because they help to reduce inflammation. And for my moo shu chicken recipe, I avoid using vegetable oil and soy sauce. Instead, I use avocado oil for cooking and a combination of sesame oil and coconut aminos to add flavor. Moo Shu Chicken Nutrition Facts One serving of moo shu chicken made using this recipe contains roughly the following: (1, 2, 3, 4, 5, 6) 178 calories 18.7 grams protein 9.4 grams fat 4 grams carbohydrates 1 gram fiber 1.8 grams sugar 2,149 IUs vitamin A (92 percent DV) 8 milligrams vitamin B3 (57 percent DV) 0.7 milligrams vitamin B6 (55 percent DV) 19 micrograms selenium (36 percent DV) 202 milligrams phosphorus (29 percent DV) 25 micrograms vitamin K (28 percent DV) 0.17 milligrams copper (19 percent DV) 0.19 milligrams vitamin B2 (18 percent DV) 221 milligrams sodium (15 percent DV) 38 milligrams magnesium (12 percent DV) 0.12 milligrams vitamin B1 (11 percent DV) 403 milligrams potassium (9 percent DV) 6 milligrams vitamin C (8 percent DV) 1.15 milligrams vitamin E (8 percent DV) 26 micrograms folate (7 percent DV) 0.17 micrograms vitamin B12 (7 percent DV) 1.06 milligrams iron (6 percent DV) 47 milligrams calcium (5 percent DV) Ingredients: 2 tablespoons avocado oil 2 tablespoons balsamic vinegar 1 tablespoon sesame oil 2 tablespoons coconut aminos 2 boneless skinless chicken breasts, thinly sliced ¼ green cabbage, thinly sliced ¼ red cabbage, thinly sliced ¼ cup green onions, sliced ½ cup mushrooms, chopped 2 cloves garlic, minced 1 teaspoon ginger, grated ½ teaspoon sea salt ½ teaspoon black pepper Carrots, shredded for garnishing Sprouts, for garnishing Sesame seeds for topping Butter lettuce for wraps Directions: In a medium-sized bowl, add sesame oil, balsamic, coconut aminos, ginger, garlic, salt, pepper and chicken. Mix thoroughly and set aside. Chop the vegetables accordingly. In a large pan over medium heat, combine avocado oil, onions and mushrooms. Sauté for about 5 minutes. Add chicken to brown, about 8 minutes. Add cabbage and reduce to low. Cover and let simmer for about 10 minutes, or until cabbage is soft. Stir occasionally. Serve with lettuce wraps and top with carrots, sprouts and sesame seeds. How to Make Moo Shu Chicken Before I start prepping my veggies, I marinate 2 boneless, skinless chicken breasts that are thinly sliced in 1 tablespoon of sesame oil, 2 tablespoons of balsamic vinegar, 2 tablespoons of coconut aminos, 1 teaspoon of grated ginger, 2 cloves of minced garlic, ½ teaspoon of salt and ½ teaspoon of pepper. Just combine these ingredients in a medium-sized bowl and set it aside. Next, it’s time to start chopping. You’ll need to slice one-fourth of a green cabbage … and one-fourth of a red cabbage. Then chop ½ cup of mushrooms and slice ¼ cup of green onions. Next, take out a large pan and over medium heat, combine 2 tablespoons of avocado oil, your chopped green onions and your chopped mushrooms. Sauté these veggies for about 5 minutes until they become soft. Then add in your chicken that’s been marinating. You’re going to let it brown in the sauce pan, which should take about 8 minutes. Once your chicken has browned, add in your sliced cabbage and reduce the heat to low. Cover your pan and let everything simmer for about 10 minutes, until the cabbage becomes soft. Just stir the ingredients occasionally so everything is cooked evenly. That took no time at all, right? Your moo shu chicken is done. Now just divide it up into your butter lettuce wraps … and top each wrap with shredded carrots, sprouts and sesame seeds. You can eat your moo shu chicken like a taco, or use a fork or chop sticks to eat it in the way it was traditionally served in China. Either way — it’s super healthy and delicious! Enjoy. 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