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How You Can Beat the Bloat!

AHA Publisher — Wed, 14 Apr 2021 07:00:20 +0000

Dr. Don Colbert – Do you suffer from bloating after meals? With 74% of Americans reporting experiencing digestive discomfort, bloating has become an epidemic in our society! Not only is bloating an uncomfortable experience but it can be embarrassing in social situations when you have excessive gas or need to urgently run to the bathroom. Causes of Bloating Although most people consider bloating a rather minor health issue, it can often be a sign of a serious underlying problem in the digestive system. The sensation of bloating is often caused by a buildup of gas in the digestive tract. This gas comes from either air that has been swallowed or from the bacteria in the gut. Anxiety Swallowed air is usually a result of anxiety. When the nervous system is in “fight or flight” mode the breathing becomes short and shallow and can lead to excess air being swallowed. In fact, anxiety attacks are frequently accompanied by bouts of burping up of air that has been swallowed due to improper breathing. Effective anxiety reduction techniques include prayer, meditation, nature immersion, and relaxed time spent with loved ones. There are other reasons for swallowed air such as eating too quickly, using straws, chewing gum, or sucking on hard candy. Gut Dysbiosis The other common cause of air in the digestive tract is from the fermentation of sugars and fiber by the bacteria in the gut. Trillions of bacteria live in our gastrointestinal systems and the collection of these bacteria is referred to as the “microbiome.” Some bacteria are good, some are bad, and some are neutral. The good bacteria help us break down and assimilate our food, modulate our immune systems, and protect our bodies from foreign invaders. Unfortunately, due to our modern lifestyles, the ratio of bacteria can become imbalanced and the bad bacteria can take over and even migrate to parts of the digestive system they are not meant to be in. This is referred to as “intestinal dysbiosis.” Bacteria and Bloating In those with dysbiosis, foods that contain certain types of sugar and fiber will feed the excess bacteria who then produce gas as a byproduct of digestion. The buildup of this gas is often the cause of bloating. In order to ease the symptoms of bloating it is essential to balance the microbiome. This can be done by eliminating foods that feed the bad bacteria and consuming more good bacteria (probiotics) and food for the good bacteria (prebiotics). FODMAPs Sadly, many otherwise healthy vegetables can potentially contribute to bloating in certain extreme cases. This is because vegetables like onions, garlic, and leeks contain specific carbohydrates called FODMAPs. These carbohydrates are readily fermented by bacteria in the bowel and can feed an overgrowth of bad bacteria. Beat the Bloat! In order to reduce the incidence of bloating it is important to pay attention to the lifestyle factors that contribute to this phenomenon. There is no one cause of bloating universal to everybody. It is important to listen to your body so you can figure out what foods and factors are major contributors for you. To make it easier for you, here is a list of foods that likely contribute to bloating and foods that will likely help prevent it. Foods to Avoid Sugar Difficult to digest grains such as wheat, corn, brown rice, barley, rye, and oats. High FODMAP veggies such as cabbage, brussels sprouts, onions, garlic, leeks, broccoli, cauliflower Pasteurized dairy Foods to Add Probiotics Fermented foods such as sauerkraut, raw yogurt or kefir, kombucha, and Fermented Green Supremefood Water rich and low sugar fruit and veggies such as leafy greens, cucumbers, berries, and celery Feel the Fermented Difference Dr. Colbert developed Fermented Green Supremefood as an easily digested alternative to conventional greens powders. By fermenting the vegetables before consumption, the chances of bloating are dramatically decreased. The result is a delicious and nutrient dense formula that provides a substantial dose of probiotics! More and more, science is proving that a healthy digestive system is the key to a healthy brain and body—and the power to keep your gut healthy lies directly with you! Get Dr. Colbert’s Healthy Gut Zone book today to help you understand the connection between your gut and your health. You will learn that whatever inflames your gut will eventually inflame your brain and the rest of your body. Making the right food choices will become the medicine in which you will walk and live in divine health. References https://draxe.com/bloated-stomach/ http://www.express.co.uk/life-style/health/788563/bloating-stomach-symptoms-cause-link-to-IBS-diet To read the original article click here. For more articles from Dr. Colbert click here.

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Stuffed Peppers with Rice Recipe

AHA Publisher — Tue, 03 Nov 2020 08:00:46 +0000

Dr. Josh Axe, DC, DMN, CNS – Rice gets a bad rap but, if you choose the right type, it can be a healthy, filling carbohydrate to occasionally include in meals. That’s why I use brown rice in this stuffed peppers recipe. This easy stuffed peppers recipe combines it with meat (use ground bison or grass-fed beef) and seasonings for a perfectly portioned meal that tastes great. There’s no need for a side dish, since vegetables make up the base of the meal, plus hands-on cooking time is minimal. I know you’ll love these stuffed peppers with rice! The Keys to Successful Stuffed Peppers What can I put in stuffed peppers? It’s a common question, and truthfully, there are myriad options. For this healthy stuffed peppers recipe with rice, we make it pretty simple, using just: bison or beef brown rice bell peppers onion scallions basil Italian seasoning salt tomato Because brown rice keeps almost all of its layers during refinement, it’s packed with vitamins and minerals that are stripped from white rice, making it the perfect choice for stuffed bell peppers. Brown rice nutrition is good for the heart and, since it’s a gluten-free carb, it can even pass for keto stuffed peppers if you go a little lighter on the amount. Of course, bell peppers are the star attraction to this dish. Whether you choose to make stuffed green peppers, red peppers or yellow peppers, bell pepper nutrition is on full display with this recipe. High in vitamins C, A and B6, peppers support immune, eye, skin and brain health. Combine that with either the bison meat or ground beef, and you have lean, healthy protein that complement this veggie-rich recipe perfectly. Of course, the onion, tomato and seasonings only add to both the flavor and the health benefits. How to Make Stuffed Peppers With Rice Wondering how to make stuffed bell peppers, how long to cook stuffed peppers and how do you keep stuffed peppers from getting soggy? Follow these directions. We’ll kick things off by turning on the oven to preheat. While that happens, sauté your meat in a pan along with some chopped onions for extra flavor. By the time the meat loses its pink color, the oven should be almost ready. Time to switch gears! Get your peppers in the pan, face-side down. This ensures they achieve those great charred marks from the oven while they cook. Looking good, peppers. You may be asking: Should I boil peppers before stuffing them? Personally, I prefer to roast them as I prep the filling. While the peppers are roasting for the next half hour or so, prepare the brown rice according to the instructions on the package. Speed things up or get help from little ones by using a microwaveable variety. When the rice is fully cooked — just say no to crunch — mix it up with the meat, seasonings and veggies. Resist sneaking bites. Now comes the fun part. Stuff those beautiful peppers with your rice and meat mixture. If you’re feeling extra adventurous, sprinkle a little cheese on top before returning the peppers to the oven. Fresh cheddar would be excellent, as would mozzarella or feta … or any cheese, really. Sky’s the limit here, folks. How do you make stuffed peppers stand up? Ensure the bottoms are cut to lay evenly, or wrap some foil around the base to keep them upright. Wondering how long to bake stuffed peppers? Cook the stuffed peppers with rice in the oven for about five minutes or until all the ingredients are warmed through. Then serve and enjoy! What to Serve With Stuffed Peppers Here are some great accompaniments to this recipe: Acorn Squash Soup Recipe Hearty Arugula Salad with Pecorino Recipe Grecian Spinach Recipe Sautéed Kale Recipe DESCRIPTION This easy stuffed peppers with rice recipe combines rice with meat and seasonings for a perfectly portioned meal. INGREDIENTS ¼ pound of ground bison or grass-fed beef ½ cup brown rice 2 bell peppers, halved and seeded ½ onion, chopped 2 scallions, sliced 1 tablespoon chopped fresh basil leaves 1 teaspoon dried Italian seasoning 1 teaspoon salt 1 tomato, diced INSTRUCTIONS Preheat oven to 400 degrees F. While oven preheats, sauté meat and onions over medium heat in pan until meat is no longer pink. Remove from heat. Meanwhile, place peppers cut side down on baking sheet and roast until tender, 25–30 minutes. Prepare rice per package directions. Stir meat and onion mixture, scallions, basil, Italian seasoning and salt into cooked rice. Add tomato and stir to combine. Fill pepper halves with rice and meat mixture. Return to oven for 5 minutes or until heated through. NOTES You can use bison meat in place of beef (or really any healthy meat of your choosing). Add a cheese of your choosing as a topper if you want a little extra flavor. Hot sauce is alway a nice touch to spice up the finished product. To read the original article click here. For more articles from Dr. Axe 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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6 Surprising Benefits of Eating Onions

AHA Publisher — Tue, 06 Oct 2020 07:00:28 +0000

Joy Jensen via NaturalHealth365 – There’s a reason you need to get your daily servings of veggies. They’re packed with nutrients essential to your health, and every vegetable has its own unique properties and benefits. For example, onions – which are in the same family as chives, garlic, and shallots – are well-known for making you cry when you chop them. But, there’s a lot more to these flavorful, and sometimes tear-inducing, veggies. A closer look at this superfood finds that the nutrients in onions offer essential immune-boosting, inflammation-fighting, and antiviral properties. For centuries, people have used onions for their medicinal properties, and studies continue to back up the powerful health benefits of this superfood. Why Onions Can Improve Heart Health and Help You Avoid Cancer Cell Growth Onions pack in more than 25 different antioxidants, which help to inhibit oxidation – a process that can damage cells and contribute to many diseases. It’s all the different antioxidants in onions that enable them to fight against heart disease and cancer. When it comes to heart health, studies show that onions address multiple factors associated with improved heart health. Anthocyanins found in red onions have been proven to reduce the risk of a heart attack. Other studies show that regularly consuming onion lowers some of the risk factors for heart disease, such as high triglycerides and inflammation. The key compounds and chemicals found in onions can also help to prevent cancer, specifically liver and colon cancers. One meta-analysis concluded that individuals with a high intake of onions reduced their risk of colorectal cancer. Researchers discovered that the bitter, pungent onions seem to have the most potent anticancer benefits, helping to prevent cancer and, in some cases, even slow the spread of the disease. Additional health benefits of eating onions include: Improved bone density: Eating onions may help reduce bone loss and boost bone density in perimenopausal and postmenopausal women. Studies show women who eat onions more frequently had a lower risk of bone fractures. Blood sugar control: Especially helpful for individuals with prediabetes or diabetes, eating onions regularly helps control blood sugar levels. Boosts digestive health: Onions offer an excellent source of prebiotics and fiber, and both are essential for good gut health. Eating foods that contain prebiotics helps increase the probiotics present in your digestive system, giving your digestive health a boost. Easy Ways to Get More of This POWERFUL Superfood Into Your Diet Onions don’t just have a powerful nutritional punch; they add plenty of flavor to many of your favorite dishes, too. Get more onions in your diet, and you’ll boost your intake of essential vitamins, minerals, and fiber. A few easy ways you can eat more onions to reap the health benefits include: Adding cooked onions to other veggies for delicious side dishes Use raw (chopped) onions in guacamole Add raw onions to salads Sauté onions and top your favorite protein with them Use onions along with garlic as a base for your soups and stocks Top your Mexican dishes like tacos with raw onions Toss onions into your favorite stir fry dish Sources for this article include: LifeExtension.com, Healthline.com, NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Dr. Colbert’s Favorite Immune Boosting Dinner Recipe

AHA Publisher — Sat, 16 May 2020 07:00:17 +0000

Dr. Don Colbert – There’s never been a better time to focus on immune boosting dinners and meals. Today, we have an easy one that most people can make with simple ingredients on-hand. It includes foods with nutrients that boost the immune system via specific nutritive components, cellular detoxification, and proteins. Here’s a great immune boosting dinner, perfect for a time when we want the best immune systems to fight the COVID-19 outbreak. Start this recipe about 1 1/2 hours before dinnertime (or you can do all the prep work way ahead of time). Most of the work is during the first 30 minutes…then, sit back relax and wait for a delicious immune boosting dinner. Dr. Colbert’s Favorite Immune Boosting Dinner Ingredients 4 4-to-6-ounce chicken thighs (organic, local, and/or free-range if possible) 1/4 cup extra virgin olive oil 1/4 cup lemon juice (fresh preferably) 6 cloves garlic 1 onion garlic powder (optional) 1 lemon (make sure to wash) salt pepper 1 head cauliflower extra virgin olive oil Instructions Place chicken thighs in large baggie or bowl. Cover with 1/4 cup olive oil and 1/4 cup lemon juice. Add 1 teaspoon salt and 1 teaspoon fresh ground pepper (okay to use ground pepper if needed). Allow to set in refrigerator and marinate at least 30 minutes and up to 24 hours. Preheat oven to 400 deg F. Slice onion into thin slices, each about 1/4-inch. Crush garlic cloves and chop into thin slices. Slice lemon into thin slices, about 1/4-inch each. Chop entire cauliflower into 1-inch pieces, discarding stem and leaves. Prepare 1 large or 2 smaller sheet pans (cookie sheets) with oil or parchment paper (or silicone liners). Place 1/2 of the chicken thighs in a single layer in the middle of each pan. Place onion slices and cauliflower around the chicken. Place chopped garlic and lemon slices on top of chicken. If you’d like extra garlic-flavor, sprinkle garlic powder over everything. Sprinkle all food with additional fresh ground pepper and salt to taste. If you like baked whole black peppercorns, add a few (see why below). Drizzle cauliflower and onion with additional extra virgin olive oil. Place pans in the oven. If possible, place side by side on the same rack. If they are too large, place on 2 racks and off-set slightly (so they are not directly above and under other). If using 1 pan or 2 on the same rack, bake for 40 minutes total, turning chicken and stirring vegetables after 20 minutes. If on different racks, bake for 50 minutes total, turning chicken, stirring vegetables, and rotating pans on the different racks after 25 minutes. Remove from oven and enjoy immediately. Drizzle with additional olive oil if desired. Nutrition Info: 313 calories, 23 grams fat, 6 grams net carbs (9 grams carbohydrates, 3 grams fiber), 13 grams protein Immune Boosting Dinner Nutrients Why make this dinner for an immune boost? Every single ingredient in it has the potential to boost your immune system and help your body fight viruses. And what’s more, you may just find that “sheet pan dinners” are so easy and delicious they cut down dinnertime stress. Your reduction of cortisol is another immune booster! Here are the details of this sheet pan favorite: Chicken: The protein from chicken can be used by the body to support hormone balance, repair cells and boost the immune system. Extra Virgin Olive Oil: Especially if it’s an olive oil high in oleocanthal (such as Dr. Colbert’s Keto Zone Harvest Greek Extra Virgin Olive Oil), it provides amazing health benefits from your head to your heart to your immune system. Extra Virgin Olive Oil contains antioxidants, anti-inflammatory nutrients, anti-cancer compounds, supports heart health, and reduces inflammation. In fact, oleocanthal is strongly anti-inflammatory and works similarly to medications, like ibuprofen (1). What’s more, its components also exhibit antibacterial and anti-viral action (2). Lemon Juice: Lemons and lemon juice is high in vitamin C and other strong antioxidants. These boost the immune system directly. What’s more, it contains anti-bacterial compounds that can reduce putrefactive bacteria in both the intestines and the mouth. Garlic: Garlic is a virus-fighting machine, and you can get a double-dose with fresh garlic and high-quality garlic powder. Garlic is known to be a very effective immune booster, killing bacterias and viruses while supporting cellular detox. In fact, some lab studies have found garlic to be effective against antibiotic-resistant strains of bacteria (3) and difficult-to-fight viruses. Onions: Like garlic, onions boost the immune system with anti-bacterial components, anti-cancer compounds and strong antioxidants. Fresh Ground Black Pepper: Perhaps one of the most under-rated health foods in your cupboard, black peppercorns contains potent antioxidants and anti-inflammatory nutrients. Both support the immune system. What’s more, its components including piperine improve curcumin absorption and have strong anti-cancer effects on many different types of cancer cells (4). Cauliflower: Cauliflower is an amazing vegetable. While it may seem bland, it’s nutrients specifically support cellular detoxification to keep cells healthy and thriving. Its phytochemicals enable both Phase 1 and Phase 2 cellular detoxification. Furthermore, its glucosinolates group, including glucobrassicin, glucoraphanin, and gluconasturtiin support and help boost immune function. Bottom Line It doesn’t take fancy ingredients to boost your immune system. Oftentimes, simple, common, real-food ingredients make the most delicious and healthy dinners. Try Dr. Colbert’s Favorite Immune Boosting Dinner. It will likely become one of your favorites now and for years to come. To read the original article click here. For more articles from Dr. Colbert click here.

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