refined sugar Archives - Amazing Health Advances

Black Bean Brownies Recipe

AHA Publisher — Thu, 20 Jan 2022 08:00:53 +0000

Dr. Josh Axe, DC, DNM, CN – Rich, chocolatey, decadent brownies definitely are a dessert option that makes many mouths water. The only problem is most brownies are loaded with sugar and carbs but devoid of valuable nutrients — but not my black bean brownies recipe. This brownie recipe lets you have the dessert without the guilt. These healthy black bean brownies are absolutely delicious and also packed with fiber, protein, iron and magnesium. Plus, they’re completely gluten-free. Is a Black Bean Brownie Recipe the Healthiest Brownie Option? Black bean brownies with flour (as in all-purpose, wheat-derived flour) contain gluten and are typically high in both sugar and carbs … not to mention they are lower in protein and fiber compared to these black bean brownies. This recipe for gluten-free black bean brownies uses Paleo flour, which you can make yourself or buy in the store. These are also sugar-free black bean brownies as in they contain zero refined sugar like typical brownie recipes. Some people like black bean brownies with dates included as a natural sweetener, which isn’t a bad idea at all. For this recipe, I decided to use maple syrup and stevia. As you’ll see from the nutrition information below, this easy black bean brownie recipe is impressively high in fiber, which can help ward off digestive complaints like constipation. One of the drawbacks of these brownies is the fact that some people have a hard time digesting legumes like black beans. Soaking and sprouting beans can help make them easier on the gut. These may not be vegan black bean brownies, but to make black bean brownies vegan, you can substitute ¼ to ½ of a ripe avocado mashed for each egg in this recipe. Black bean avocado brownies are also delicious and healthy. As another vegan option, the regular eggs can be substituted for flax eggs. The standard conversion for a regular egg to a flax egg is one tablespoon of flaxseed meal and three tablespoons of water to replace one egg. You may be thinking, “This all sounds very healthy, but how do they taste?” Try serving these to your friends and family … with no bean taste, I bet they’ll mistake them for regular brownies — delicious, gooey, chocolatey brownies. How to Make Black Bean Brownies Forget making black bean brownies with mix because even though this recipe is made from scratch, it’s still an incredibly easy recipe to create even when you don’t have a ton of time. First, preheat your oven to 350 degrees Fahrenheit. Next, put all of your ingredients into the blender. Once everything is mixed up well, pour the batter into the greased pan. These simple black bean brownies will be ready for tasting in less than an hour! Let’s go into detail … Add all of the ingredients to the blender. Blend all of the ingredients together. When it’s all done, there shouldn’t be any clumps. Pour the black bean brownie mix into a greased 8×8 pan or baking dish. Coconut oil works great for greasing the pan/dish. Bake for 40 minutes. Let the pan cool for at least 10 minutes. Time to serve! Depending on how you cut them, this recipe will make anywhere from nine to 12 brownies. Last but not least, enjoy a delicious black bean brownie! Black Bean Brownies Recipe This black bean brownies recipe lets you have the dessert without the guilt! It’s packed full of fiber, protein, iron and magnesium. INGREDIENTS 15-ounces cooked black beans, drained ½ cup cacao powder 4 tablespoons coconut oil, melted ¾ cup maple syrup 2 teaspoons stevia 1 teaspoon vanilla extract 3 eggs ½ cup Paleo flour ¼ teaspoon sea salt ¼ cup water INSTRUCTIONS Preheat oven to 350 degrees F. Blend all ingredients together. Pour ingredients into a greased 8×8 pan and bake for 40 minutes. Allow to cool for 10–15 minutes. To read the original article click here.

The post Black Bean Brownies Recipe appeared first on Amazing Health Advances.

Why You Get Tired After Eating: Causes, Concerns & How to Stop

AHA Publisher — Fri, 20 Aug 2021 07:00:59 +0000

Jillian Levy, CHHC via Dr. Axe – If you frequently feel tired after eating, you’re probably wondering if there’s anything you should specifically avoid or eat in order to lift your energy. Feeling sleepy after eating is a common problem, one that many people experience post-lunch (hence the name “the afternoon slump”). This is also the same time of day when sugar cravings and a desire for caffeine tend to kick in, both of which are tempting because they can offset afternoon fatigue. Rather than masking your tiredness with sweets and coffee, a better approach is to structure your meals in a way that helps sustain your energy. Below we’ll look at just how to do this, plus foods to limit that can zap your energy. Why Am I Tired After Eating? (Causes) What is it called when you get tired after eating? Another way to describe being in a “food coma” is postprandial fatigue, also called postprandial somnolence. You’re most likely to feel this way after eating a big meal, especially one high in fat, refined carbs and/or sugar (once the sugar rush wears off). If you find that your motivation and focus tank shortly after finishing a meal, you probably ask yourself, “Why do I crash after I eat?” One of the main causes of feeling tired after eating is a drop in blood sugar (glucose). After you initially eat sweets or refined carbs you experience heightened insulin levels, but a couple hours later levels fall as your “blood sugar crashes.” This can cause feelings of lethargy, fatigue, cravings and brain fog, although the severity of these symptoms varies from person to person. Sugar and processed “white” carbs also cause more serotonin to be released, which is a “happy chemical” but one that can also make you feel relaxed and drowsy. Other reasons you feel sleepy after eating include the way your parasympathetic nervous works and your circadian rhythm. Your parasympathetic nervous system is the part of your nervous system that is in charge of “rest and digest” processes. It responds to you eating a meal by making you feel more relaxed. As an article published in Time magazine explains, “animals—humans included—have built-in ‘vigilance signals’ that keep them awake and alert when hungry. These signals help them locate and acquire food. It follows that once an animal (or a human) has eaten a lot, these vigilance signals dissipate and are replaced by feelings of fatigue.” Eating also causes blood to be rushed to your digestive system to help with digestion. It’s actually a lot of work for your body to break down food, and this process uses a lot of energy and can cause your mood and level of arousal to dip. Your circadian rhythm, or “internal clock,” plays a role in your energy levels throughout the day, including after you eat. It’s considered mostly natural and “normal” to feel a little tired in the afternoon, usually around 2 p.m. to 4 p.m., which is a couple hours after most people’s lunch time. You may actually be sleepy due to your normal circadian cycle rather than because of your last meal. Should You Be Concerned? While it’s relatively normal to feel a lag in energy after a big meal, especially in the late afternoon or before bed, if you chronically feel tired this can be a sign that another condition is at play. Aside from feeling tired after eating, monitor yourself for signs of reactive hypoglycemia (when too much insulin is produced and released, usually following a sugary or carb-heavy meal). Usually these symptoms kick in about three to four hours after a meal. If you experience muscle weakness, feelings of nervousness, pale skin, shakiness, sweating and lightheadedness, then speak with a doctor for further investigation. Another set of symptoms to be aware of is those caused by food allergies/sensitives. If you frequently feel like you have brain fog throughout the day, mood swings, signs of inflammation like skin rashes or breakouts, digestive issues, and joint/muscle pain, then talk to a specialist about whether or not you may be experiencing an allergic reaction. How to Stop Getting Tired After Eating What are foods that cause fatigue? You want to avoid consuming too many carbs (especially refined carbs) and sugar all at once, without enough protein foods, fiber and fat to balance things out. Big, heavy, high-fat meals — those that include fried foods, fast food and processed meats — can also wipe out your energy since these can take a while for your body to digest. For some people, a food sensitivity may also contribute to post-meal sleepiness. Potential food sensitive or allergens can include wheat/gluten, dairy, nuts or shellfish. Of course, alcohol can also diminish your mood and ability to focus, so skip the alcoholic drinks if you know you need to be up and running. Why do you get tired after a big meal, and is it better to “graze” instead? Meal timing really comes down to preference, since every person is a bit different. Some prefer to eat two to three meals per day, for example, if they’re practicing intermittent fasting, while others do best eating about every three to four hours. Do some experimentation to see which schedule suits you best. You might be someone who benefits from eating three smaller meals and one to two snacks daily, since these smaller meals can put less pressure on your digestive system. Which type of meal composition is best for preventing fatigue? Overall, aim to strike a balance by including some high-fiber foods, healthy fats, protein and vegetables. Be careful not to load up on refined carbs like pasta dishes, cereal, grain bowls without protein, noodle dishes, sweets, etc. When in doubt, add some vegetables to a protein dish, such as sautéed chicken or fish, and incorporate some fat, such as olive oil or avocado slices, to round things out. Keep in mind however that too much protein causes some people to feel lethargic, possibly because of increased release of tryptophan, an amino acid found in protein foods like turkey, milk, meat and eggs that triggers serotonin production. What foods are best for lifting your energy? Focus on eating enough protein first and foremost, such as: poultry grass-fed meat eggs yogurt fish plant proteins like beans and nuts Complex carbs, such as whole grains, vegetables and fruit, can also give you a quick supply of energy — just don’t overdo it. Foods that supply you with B vitamins, like B12 and B6, vitamin D and iron can also help support higher energy levels. B vitamins and iron are especially important for supporting digestion and metabolic processes that convert the nutrients in your diet into usable energy. Finally, make sure to stay hydrated by drinking plenty of water (and not too much caffeine, alcohol or sugary drinks), since hydration is key for feeling your best. When to See a Doctor Aside from improving your diet, including by adjusting when and what you eat, you can also help fight fatigue by: focusing on getting enough sleep managing stress getting sunlight exposure during the daytime exercising (for example, a post-lunch walk outside or a short workout and stretching can often help fight off sleepiness) If these strategies don’t help, it’s a good idea to visit your doctor about testing for food sensitivities, a thyroid issue and other potential health conditions, such as anemia, that may contribute to your tiredness. This is especially important if your fatigue interferes with your ability to work, attend school, parent, exercise, etc. Your doctor can run several tests to check for signs of inflammation inside the body, including within the gastrointestinal tract, that may indicate an underlying cause of fatigue. You may also need a hormone panel test to check your thyroid and potentially other tests to rule out issues like nutrient deficiencies. Additionally, it may be recommended that you keep a food journal in which you record when and what you eat. This way you can form patterns and identify potential “trigger foods” or combinations. Conclusion Why do you get tired after you eat? One of the most common causes of getting tired after eating is an imbalance in blood sugar, usually from eating refined carbs and sugar without enough protein, fiber and fat. Heavy, fatty meals, big meals and the time of day can also contribute to your tiredness. If you get tired after eating lunch in the afternoon, it might simply be due to your circadian rhythm cycle. However, you shouldn’t feel so drained that you can’t focus. See a doctor if you also deal with signs of inflammation, GI issues or pain. To help prevent feeling sleepy after eating try eating balanced meals more regularly, such as every three to four hours. Drink plenty of water, and avoid too much sugar, alcohol, caffeine and processed grains. To read the original article click here.

The post Why You Get Tired After Eating: Causes, Concerns & How to Stop appeared first on Amazing Health Advances.

Homemade Strawberry Lemonade Recipe (Naturally Sweetened)

AHA Publisher — Thu, 01 Jul 2021 07:00:07 +0000

Dr. Josh Axe, DC, DNM, CN – There isn’t much better on a hot summer day than a fresh glass of lemonade. Unfortunately, many store-bought lemonades contain lots of added sugar and undesirable ingredients. That’s where my homemade strawberry lemonade recipe comes in. Made from local, fresh strawberries, it’s a healthy take on the classic beverage. Sit in the shade with this homemade concoction to help cool off on a hot day. Oh, and the best part? This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for the summer. Plus, it’s easy to make and requires only four ingredients. That’s right: four! Key Ingredients What is strawberry lemonade made of? As mentioned above, this strawberry lemonade recipe calls for just four simple ingredients: Strawberries: Strawberry nutrition is chock-full of antioxidants like vitamin C, manganese and folate, among several other vitamins and minerals. That’s why strawberries are beneficial for immunity and combating chronic diseases, such as cancer and heart disease. They also aid brain, skin and digestive health. Lemon juice: Made from nutrition lemons, lemon juice also supplies a decent amount of vitamin C and benefits the heart, kidneys and skin. Stevia: Instead of refined sugar or unhealthy sugar substitutes, stevia provides the sweetness to this strawberry lemonade without the adverse effects. In fact, high-quality stevia can actually support weight loss, along with healthy cholesterol and blood pressure levels. You can also use other healthy, natural sweeteners if stevia isn’t your preferred option. Water: When you really need to quench your thirst and stay hydrated, nothing quite beats a cold class of water, and the benefits of drinking water, especially during summertime, are vast — including helping with detoxification, digestion, calorie intake and more. How to Make Strawberry Lemonade How do you make strawberry lemonade from scratch? It couldn’t be easier! Take your ingredients, beginning with the three cups of water and ending with the stevia, dump them into your blender and — you guessed it — blend until your lemonade is smooth and liquified. That’s it — your blended strawberry lemonade is ready to drink and enjoy on those hot summer days and a recipe you can whip up anytime in a matter of minutes. Homemade Strawberry Lemonade Recipe (Naturally Sweetened) DESCRIPTION This strawberry lemonade recipe is a sugar-free and refreshing drink — perfect for summer! It’s easy to make and requires only 4 ingredients! INGREDIENTS 3 cups of spring or filtered water ½ cup organic lemon juice 2 cups organic strawberries, fresh or frozen stevia, to taste INSTRUCTIONS Combine all ingredients in a blender until smooth. To read the original article click here. For more articles from Dr. Axe click here.

The post Homemade Strawberry Lemonade Recipe (Naturally Sweetened) appeared first on Amazing Health Advances.

Vegan Coconut Cocoa Cheesecake Recipe

AHA Publisher — Tue, 08 Jun 2021 07:00:44 +0000

Dr. Josh Axe, DC, DMN, CNS – Cheesecake is delicious, creamy and full of dairy. As such, you might be surprised to learn that not only can you make a vegan cheesecake, but it can taste fantastic. That’s the case with my vegan coconut cocoa cheesecake. This is the type of dessert you’ll want to serve company, especially those who’ve sworn off anything healthy and turn their noses up at any word that begins with “veg.” One bite of this will turn anyone into a real food convert. Key Ingredients The crust is filled with healthy fats thanks to the walnuts and cashews, while the filling is a creamy, mouthwatering mix of coconut milk, cocoa powder and maple syrup, with no refined sugars in sight. Add in the coconut flakes and coconut oil, and you have all-natural, healthy fat and protein abundant in this recipe. Of course, it’s topped off with sweetness that comes from natural sources as well, avoiding artificial sweeteners and excessive sugar. Along with the tasty maple syrup, Medjool dates are tasty and arguably the healthiest natural sweetener around, while vanilla makes for the perfect sweet blend. You’ll want to plan ahead for this one: You’ll need to soak cashews and allow the cake to set in the freezer for two hours, but trust me, it’s worth it! Get ready to cut yourself a slice (or two) of this vegan coconut cocoa cheesecake. How to Make Vegan Coconut Cocoa Cheesecake Pull out the food processor, and blend the walnuts, Medjool dates, vanilla and sea salt until the ingredients form a dough. Once that’s ready, spread the dough for this vegan coconut cocoa cheesecake in an un-greased, nine-inch springform pan, and stick it in the freezer for 20 minutes. While the dough is chilling, let’s get the filling ready. Add all the ingredients to a blender, and blend on low speed until it’s all mixed up. Look at that lovely cocoa color. Next, remove the crust from the freezer. It’s time to pour the filling over it. Yum! Then cover the pan, and put the entire cake back in the freezer. Let it hang out for at least the next two hours in there. On the bright side, there’s no baking required. Once the cake has set in the freezer, let it thaw slightly in the refrigerator for 20 minutes or so. This vegan coconut cocoa cheesecake will be perfectly chilled and sliceable. Sprinkle the coconut flakes on before serving, and enjoy. Going vegan doesn’t mean no more cheesecake, especially when it’s as good as this coconut cocoa cheesecake version. Similar Recipes Looking for some other healthy cheesecake recipes? Try these: Raw Vegan Lavender Mini Cheesecakes Pumpkin Pie Cheesecake Recipe Strawberry Lime Mojito Cheesecake Recipe Raw Cheesecake Bars Recipe Vegan Coconut Cocoa Cheesecake Recipe DESCRIPTION This vegan coconut cocoa cheesecake is one you’ll want to serve company. One bite will turn anyone into a real food convert. INGREDIENTS CRUST 3 cups walnuts 2 cups Medjool dates, pitted 1 teaspoon vanilla dash of sea salt (about 1/6 teaspoon) FILLING 1½ cups raw cashews, soaked and rinsed well* ⅓ cup maple syrup ½ teaspoon vanilla one 14-ounce can full-fat coconut milk ¼ cup lemon juice ⅓ cup dutch-processed cocoa powder ⅓ cup coconut oil, melted ½ teaspoon sea salt 1½ cup coconut flakes INSTRUCTIONS In a food processor, blend together the walnuts, dates, vanilla and sea salt until dough is formed. Spread the dough evenly in the bottom of an ungreased, 9-inch springform pan. Place the pan in the freezer for 30 minutes. Place all of the filling ingredients into a blender and blend on low speed until well-blended. Remove the crust from the freezer. Pour the filling mixture on top of the crust, cover the pan and replace the cake in the freezer. Freeze for at least 2 hours. Defrost the cake in the refrigerator for 20 minutes before serving. Sprinkle coconut flakes on the top before serving. *Quick soaked cashews: To cut down on soaking time, add cashews to a pot and cover with water by 1/2 inch. Bring to a boil and boil for 2 minutes. Remove from the heat and allow the cashews to soak for 1 hour. Drain the cashews, rinse with cold water, and use. To read the original article click here. For more articles from Dr. Axe click here.

The post Vegan Coconut Cocoa Cheesecake Recipe appeared first on Amazing Health Advances.

Paleo Muffins with Almond Meal and Cacao Nibs

AHA Publisher — Thu, 27 May 2021 07:00:10 +0000

Dr. Josh Axe, DC, DMN, CNS – Muffins are a great way to get in a quick breakfast or enjoy a hearty snack. But good luck finding a healthy, already-made muffin. For starters, just one muffin might set you back hundreds of calories, with heaps of refined sugar and other unsavory ingredients. And if you need a gluten-free muffin, you’re often better off eating cardboard — those muffins have no taste! Luckily, we can make these Paleo Muffins your new go-to healthy snack. These yummy treats have it all: They’re ready in under half an hour, are full of recognizable, good-for-you ingredients, and there’s not a grain in sight. We use almond meal instead of flour and add sweetness with maple syrup, coconut sugar or stevia. Yum! How to Make Paleo Muffins We start by preheating the oven to 375 F. Then in a large mixing bowl, whisk the eggs. You know they’re ready once they lightened up in color. Add the remaining wet ingredients to the bowl and then whisk them into the eggs until they’re all mixed up. I especially love that these Paleo muffins have ground flaxseeds in them, keeping you full longer. Now grab a medium bowl and combine the dry ingredients in it. Once they’re mixed up well, add these dry ingredients into your larger bowl with the wet ingredients. Give everything a few good stirs before letting the Paleo muffin batter sit for a few minutes. Add paper liners to your muffin pan and fill each muffin cup 3/4 of the way. We want to leave some room for the muffins to puff up and expand while they bake. Slide the muffins into the oven, and bake for 13–15 minutes or until the muffin tops are a nice golden brown. How easy were these Paleo Muffins to prepare? They’re a great recipe to let your kids help out with, too. Give them a wooden spoon and let ’em stir! And if you’re feeling extra naughty or want these muffins to be more of a dessert, you can even replace half the cacao nibs with chocolate chips. I hope you enjoy these Paleo muffins! Paleo Muffins with Almond Meal and Cacao Nibs DESCRIPTION These Paleo Muffins have it all: ready in under half an hour, are full of recognizable, good-for-you ingredients, and there’s not a grain in sight. INGREDIENTS 3 eggs ¼ cup coconut oil, liquefied ¼ cup maple syrup OR ½ dropper of liquid vanilla stevia OR 2 tablespoons coconut sugar 1 teaspoon vanilla extract ⅛ teaspoon apple cider vinegar 1 cup almond meal 3 tablespoons arrowroot starch 1½ tablespoons ground flaxseed 1 teaspoon baking powder ½ teaspoon cinnamon ½ teaspoon sea salt ½ cup cacao nibs INSTRUCTIONS Heat the oven to 375 F. In a large mixing bowl, whisk the eggs until they’re lighter in color. Add the remaining wet ingredients and whisk together. In a medium bowl, whisk the dry ingredients together until well mixed. Add the dry ingredients to the wet ingredients. Stir to combine thoroughly, then let the mixture sit for 2 minutes. Add paper liners to a muffin pan. Fill each muffin cup 3/4 full and bake for 13–15 minutes or until golden brown. To read the original article click here. For more articles from Dr. Axe click here.

The post Paleo Muffins with Almond Meal and Cacao Nibs appeared first on Amazing Health Advances.

Study Shows Junk Food Harms Children’s Bone Quality

AHA Publisher — Tue, 27 Apr 2021 07:00:09 +0000

Abigail Klein Leichman via Israel21c – Parents may want to consider limiting their children’s consumption of ultra-processed packaged foods not only because these foods can lead to obesity and diabetes. They may also stunt bone growth. A definitive link between ultra-processed foods and reduced bone quality in the development stage was revealed by a team of researchers from the Hebrew University of Jerusalem. The study, led by Prof. Efrat Monsonego-Ornan and Janna Zaretsky from the Department of Biochemistry, Food Science and Nutrition at the university’s Faculty of Agriculture, was published in the journal Bone Research. This is the first comprehensive study of the effect of widely available processed food products on skeletal development. Junk food is popular with consumers – and especially with children — because it’s tasty, easily accessible, relatively inexpensive and ready to eat. However, ultra-processed items often are high in refined sugar, fat, salt and preservatives, while lacking protein, fiber, vitamins and minerals required for growth and cellular function. Many also contain non-dietary ingredients. It was already known that the increasing consumption of junk food around the world has directly contributed to increased obesity and other metabolic conditions in people of all ages. However, few studies have focused on its direct developmental effects of a junk food-heavy diet on children, particularly young children. And none have looked at the effect on bones. Impaired Bone Development The Hebrew University study focused on three-week-old to nine-week-old lab rats whose skeletons were in the stages of growth from weaning to puberty. The rats that were fed a diet of ultra-processed foods high in fat and sugar suffered from growth retardation and their bone strength was negatively affected. Under the microscope, the researchers detected high levels of cartilage buildup in the rats’ growth plates, the “engine” of bone growth. Additional tests found that the RNA genetic profiles of cartilage cells in the rats eating junk food showed characteristics of impaired bone development. Harmful Even in Reduced Amounts The scientists then experimented with differing levels of processed foods in the lab rats’ diet to analyze how specific eating habits might impact bone development. “We divided the rodents’ weekly nutritional intake—30 percent came from a ‘controlled’ diet, and 70 percent from ultra-processed foods,” said Monsonego-Ornan. This diet caused moderate damage to bone density although there were fewer indications of cartilage buildup in the rats’ growth plates. “Our conclusion was that even in reduced amounts, the ultra-processed foods can have a definite negative impact on skeletal growth,” she said. A Warning for Parents These findings are significant because children and adolescents are intense consumers of ultra-processed food. According to some estimates, half of all American kids eat junk food every day. “When Carlos Monteiro, one of the world’s leading experts on nutrition, said that there is no such thing as a healthy ultra-processed food, he was clearly right,” said Monsonego-Ornan. “Even if we reduce fats, carbs, nitrates and other known harmful substances, these foods still possess their damaging attributes,” she added. “Every part of the body is prone to this damage and certainly those systems that remain in the critical stages of development.” The authors of the Israel Science Foundation-funded study say their findings “highlight, for the first time, the severe impact of consuming ultra-processed foods on the growing skeleton. This pathology extends far beyond that explained by the known metabolic effects, highlighting bone as a new target for studies of modern diets.” To read the original article click here. For more articles from Israel21c click here.

The post Study Shows Junk Food Harms Children’s Bone Quality appeared first on Amazing Health Advances.

3 Delicious Detox Recipes

AHA Publisher — Thu, 31 Dec 2020 08:00:02 +0000

Dr. Don Colbert – Are you ready for more energy, vitality, wellness, and zest? If so, you can start today with delicious detox recipes and Dr. Colbert’s 21 Day Detox and Fast. A yearly or quarterly detox can help you achieve this. A 21-day detox is a great way to help your body rid itself of accumulated toxins, support your immune system, and experience great energy. The best part? Our detox recipes are delicious. The ingredients are hand-picked to detoxify and cleanse your body. They are easy, flavorful, and satisfying. Here are 3 favorites. 3 Delicious Detox Recipes 1. Energizing Avocado Slices Ingredients ½ large avocado 1 tablespoon extra-virgin olive oil 1 tablespoon freshly squeezed lemon juice 1 teaspoon each chopped oregano, thyme, and rosemary Instructions Slice avocado lengthwise into 4-8 thin slices. Set on a plate. In a small bowl, mix olive oil, lemon juice, and herbs. Drizzle mixture over avocado slices and enjoy! Serves 1. Nutrition info: 242 calories, 25 grams fat, 7 grams carbohydrates, 5 grams fiber, 2 grams protein 2. Cleansing Ginger Carrot Soup Ingredients 1 tablespoon extra virgin olive oil 1 medium white onion, diced 3 cloves garlic, minced 2 tablespoon fresh ginger, minced 1 teaspoon cumin 1 teaspoon coriander 3 cups chopped carrots (approx. 7 large carrots) 3 cups organic vegetable stock 1 cup canned organic full-fat coconut milk salt and pepper to taste 4 tablespoons chopped cilantro 1 lime, quartered Instructions Pour olive oil into a large saucepan over medium heat. Add onions and saute until tender, about 5-6 minutes. Add garlic. Continue to stir saute 2 more minutes, until highly fragrant. Add the ginger, carrot, and spices. Stir to combine and continue to cook for 3 minutes. If the mixture begins to dry out, add a few tablespoons of water. Add coconut milk and broth. Bring to a low simmer, uncovered for about 20-25 minutes or until the carrots are tender enough to pierce with a fork. Blend soup with an immersion blender or transfer to a blender or food processor to puree until smooth. Pour back into the pot and season with salt and pepper to taste. Serve with fresh cilantro and a squeeze of lime juice. Serves 4. Nutrition info: 267 calories, 12 grams fat, 19 grams carbohydrates, 4 grams fiber, 4 grams protein 3. Herbed Cauliflower and Chickpea Dinner Ingredients 1 head cauliflower, leaves removed, bottom stem trimmed 2 tablespoons extra virgin olive oil 1 teaspoon cumin 1/2 teaspoon smoked paprika 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1 teaspoon kosher salt 1/4 teaspoon black pepper 1–15 ounce canned organic chickpeas drained and rinsed Herbed Oil 1 garlic clove ¼ cup extra virgin olive oil ½ cup fresh parsley, finely chopped (plus 2 tablespoons for serving) ½ cup fresh cilantro leaves, finely chopped (plus 2 tablespoons for serving) 1 scallion, thinly sliced Juice of 1 lemon + 1 lemon, quartered (for serving) 1/4 teaspoon kosher salt 3–4 tablespoons water Instructions Preheat an oven to 425 degrees F. Cut cauliflower lengthwise into 3/4-inch “steaks.” Set aside. Whisk together the olive oil, cumin, smoked paprika, onion powder, garlic powder, salt, and pepper in a large bowl. Add cauliflower and chickpeas into the mixture. Stir to combine and coat. Pour mixture onto a lined sheet pan and arrange in a single layer, as much as possible, with cauliflower slices lined up on the pan. Roast in a heated oven for 25-30 minutes, flipping at 15 minutes. Cauliflower should be browned at the edges, and the chickpeas crispy when done. Meanwhile, prepare herbed oil by mixing all ingredients in a food processor. When the cauliflower mixture is ready, remove it from the oven. Drizzle the oil mixture over the cauliflower and chickpeas. Garnish with extra parsley, cilantro, and freshly squeezed lemon quarter. Serves 4. Nutrition info: 370 calories, 24 grams fat, 29 grams carbohydrates, 7 grams fiber, 8 grams protein Criteria for Delicious Detox Recipes What makes a great detox recipe? There are 3 important criteria. First, it eliminates foods that harm the body, such as sugars, refined carbohydrates, processed fats, and more. Next, it encourages the use of organic, high-quality, detoxifying foods. As much as possible, use organic, local, and fresh foods during your detox to avoid pesticides, man-made chemicals, harmful preservatives, and toxins. Lastly, it focuses on foods and ingredients known to support the immune system, detoxification processes, and overall health. These foods include fresh herbs, lemon juice, healthy fats like olive oil, avocados, and more. Bottom Line Detox has never been this delicious and satisfying. You can get started with Dr. Colbert’s 21 Day Detox and fast right now — it’s free! And, try these 3 delicious detox recipe today! To read the original article click here. For more articles from Dr. Colbert click here.

The post 3 Delicious Detox Recipes appeared first on Amazing Health Advances.

Reduce the Risk of Heart Disease by Eating Walnuts?

AHA Publisher — Tue, 08 Dec 2020 08:00:15 +0000

Lori Alton via NaturalHealth365 – How can walnuts help someone concerned about heart health issues? Well, the answer may just surprise you. Heart disease claims the lives of over 655,000 Americans every year, with the U.S. Centers for Disease Control and Prevention (CDC) estimating that someone dies of the condition every 36 seconds. Along with smoking, high blood pressure, obesity and a poor diet – high in unhealthy fats and refined sugar – are major triggers for this killer disease. The good news: simple dietary changes can help lower the risk, and lead to real improvements in heart health. In fact, researchers and nutritionists have long praised nuts as an example of the type of food that we should eat to reduce heart disease risk. And, walnuts are at the very top of the list, with brand-new research revealing a dramatic connection between daily walnut consumption and improved cardiovascular health. The Benefits of Walnuts Would Surprise Most Heart Disease Patients In a trial published just this month in the Journal of the American College of Cardiology, 600 healthy adults in their 60s and 70s were told to follow their standard diet for two years – with the only difference being that one group ate between 30 and 60 grams (roughly one to two ounces, or seven to fourteen walnuts) a day in addition to their regular fare. The study, the largest and longest scientific trial ever conducted on the effects of daily walnut consumption, showed compelling results. The volunteers in the walnut group showed a significant decrease in inflammation, with inflammatory markers in the blood reduced by over 11 percent. This is significant because – while short-term inflammation is vital for healing wounds and combating infections – chronic, long-term inflammation is believed to be at the root of many diseases, including artery-clogging atherosclerosis. In fact, walnuts helped to reduce six out of ten notorious proinflammatory cytokines, including interleukin – 1 beta. Researchers say that reducing interleukin-1 is strongly connected with lowered rates of heart disease. Why Is There Such a Positive Cardiovascular Effect? While all nuts can improve heart health (in fact, regular nut consumption is associated with a 15 percent lower risk of developing cardiovascular disease – and a 23 percent lower risk of dying from it), researchers are most impressed by the benefits of walnuts. Earlier research focusing on walnut-enriched diets reveals that they are consistently linked with lower LDL cholesteroland better arterial function. So, what gives walnuts their disease-fighting “edge?” Of all nuts, walnuts are the highest in desirable monounsaturated fats known as omega-3 fatty acids. Omega-3s can lower dangerous triglycerides in the blood and reduce atherosclerotic plaque in arteries. They are also linked with improved cognitive health, and may lower risk of depression. Walnuts contribute omega-3s in the form of alpha-linolenic acid, with every one-ounce serving of walnuts offering up 2.5 grams. And, researchers report that every gram of alpha-linolenic acid you eat a day lowers the risk of dying of heart disease by an impressive 10 percent! In addition to being anti-inflammatory, walnuts contain powerful antioxidants, including quercetin and vitamin E. This enables them to gobble up harmful free radicals (reactive oxygen species) that would otherwise cause oxidative damage, potentially triggering heart disease. Finally, a study published in the Journal of Nutrition showed that walnuts as part of a healthy diet can strongly benefit the gut microbiome, the community of bacteria in the gastrointestinal tract. The researchers reported that the walnut group had healthier levels of “friendly” bacteria that help discourage heart disease by promoting healthy blood pressure. The Surprising Anti-Obesity Benefits of Walnuts Believe it or not, the benefits of walnuts include a healthier body weight. At 185 calories per ounce, they are not a classic “diet food.” Yet, they are so nutrient-packed that they are still a caloric bargain. And, studies have shown that eating several walnuts before meals can, surprisingly, decrease appetite and help ward off overeating. By the way, the study participants who added walnuts to their usual daily diets did not gain weight as a result. A one-ounce serving of walnuts also contributes half the RDA of a disease-fighting trace mineral called manganese – along with copper, zinc, B vitamins and vitamin K, which has been shown to help to prevent atherosclerosis. Walnuts are also high in dietary fiber, which helps cleanse toxins and carcinogens from the body. In fact, a recent Harvard study showed that walnuts could help prevent colorectal cancer. The BIG Question: How Many Walnuts Are Enough? Most natural health experts recommend eating a small handful of walnuts a day. For maximum benefit, opt for unshelled organic walnuts and crack them yourself. If wielding a nutcracker isn’t your “thing,” buying shelled halves is a good alternative. Walnuts can be enjoyed raw, sprouted or lightly roasted – but avoid commercially prepared walnuts packaged or roasted in oil. With their rich, buttery taste and satisfying consistency, walnuts can be enjoyed out of hand as a convenient snack, or sprinkled throughout oatmeal, salads and yogurt. Incidentally, historians tell us that walnuts were once so prized that they were reserved for Persian kings. Fortunately, you don’t have to be of royal descent to access the cardioprotective benefits of walnuts these days. Sources for this article include: GenengNews.com, Healthline.com, CDC.gov To read the original article click here. For more articles from NaturalHealth365 click here.

The post Reduce the Risk of Heart Disease by Eating Walnuts? appeared first on Amazing Health Advances.