spinach Archives - Amazing Health Advances

Flavonoid Benefits from Apple Peels

The AHA! Team — Tue, 23 Jul 2024 08:28:19 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Peeled apples are pitted head-to-head against unpeeled apples (and spinach) in a test of artery function. Regularly eating apples may contribute to a lower risk of dying prematurely. “Moderate apple consumption,” meaning one or two apples a week, “was associated with a 20% lower risk of all-cause mortality”—that is, dying from all causes put together—“whereas those who ate an apple a day had a 35% lower risk of all-cause mortality compared with women with low apple consumption.” You’ll often hear me talking about a lower or higher risk of mortality, but what does that mean? Isn’t the risk of dying 100 percent for everyone, eventually? As you can see in my graph below and at 0:40 in my video Friday Favorites: For Flavonoid Benefits, Don’t Peel Apples, I present some survival curves to help you visualize these concepts. For example, if you follow thousands of older women over time, nearly half succumb over a period of 15 years, but that half includes those who rarely, if ever, ate apples—less than 20 apples a year. Those who ate one small apple or about a quarter of a large apple a day survived even longer Instead, those averaging more like half a small apple a day lived longer; over the same time period, closer to 40 percent or so of them died. And those who ate one small apple or about a quarter of a large apple a day survived even longer. Why is that the case? It seems to be less the apple of one’s eye than the apple of one’s arteries. Even a fraction of an apple a day is associated with 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease. You may think that’s an obvious benefit since apples are fruits and fruits are healthy, but the effect was not found for pears, oranges, or bananas. Both of these studies were done on women, but a similar effect (with apples and onions) was found for men. We think it’s because of the flavonoids, naturally occurring phytonutrients concentrated in apples. As you can see below and at 2:02 in my video, they’re thought to improve artery function and lower blood pressure, leading to improvements in blood flow throughout the body and brain, thereby decreasing the risk of heart disease and strokes. You don’t know, though, until you put it to the test. When I first saw a paper on testing flavonoid-rich apples, I assumed they had selectively bred or genetically engineered a special apple. But, no. The high-flavonoid apple was just an apple with its peel, compared to the low-flavonoid apple, which was the exact same apple with its peel removed. After eating the apples, flavonoid levels in the bloodstream shot up over the next three hours in the unpeeled apple group, compared to the peeled group, as you can see below, and at 2:36 in my video. This coincided with significantly improved artery function in the unpeeled apple group compared to the peeled one. The researchers concluded that “the lower risk of CVD [cardiovascular disease] with higher apple consumption is most likely due to the high concentration of ﬂavonoids in the skin which improve endothelial [arterial] function”—though, it could be anything in the peel. All we know is that apple peels are particularly good for us, improving artery function and lowering blood pressure. Even compared to spinach? As you can see in the graph below and at 3:14 in my video, if you give someone about three-quarters of a cup of cooked spinach, their blood pressure drops within two to three hours. If you instead eat an apple with some extra peel thrown in, you get a similar effect. The researchers concluded that apples and spinach almost immediately improve artery function and lower blood pressure. Researchers concluded that apples and spinach almost immediately improve artery function and lower blood pressure What’s nice about these results is that we’re talking about whole foods, not some supplement or extract. So, easily, “this could be translated into a natural and low-cost method of reducing the cardiovascular risk profile of the general population.” For more about apples, see the topic page and check out the related videos below. What about dried apples? See Dried Apples vs. Cholesterol. What about apple cider vinegar? Check out Flashback Friday: Does Apple Cider Vinegar Help with Weight Loss?. And what about apples going head-to-head with açai berries? See The Antioxidant Effects of Açai vs. Apples. Key Takeaways Women eating one apple a day had a 35 percent lower risk of dying from all causes (compared with women with low apple consumption) and a 20 percent lower risk after eating one or two apples a week. Women consuming even a fraction of a single apple a day had 24 percent lower odds of having severe major artery calcifications, a marker of vascular disease. This effect was not found for pears, oranges, or bananas. A similar effect was found for men eating apples and onions. It’s thought that the flavonoids, naturally occurring phytonutrients in apples, improve artery function and lower blood pressure, thereby decreasing heart disease and stroke risks. When testing flavonoid-rich apples, researchers compared the effects of eating apples with their peels on versus removed. Eating unpeeled apples resulted in higher flavonoid levels in the bloodstream and significantly improved artery function, compared to eating apples without their skins. Consuming spinach, like apples with their peels, almost immediately improves artery function and lowers blood pressure. To read the original article click here.

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Spinach and Berries to Prevent Muscle Soreness

AHA Publisher — Mon, 23 May 2022 07:00:32 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What are the effects of spinach and berries on oxidative stress, inflammation, and muscle soreness in athletes? Higher fruit and vegetable consumption was “positively associated with muscle power” in adolescents, but they aren’t the ones who really need it. What about the consumption of fruits and vegetables and the risk of frailty in older adults? Researchers found that higher fruit and vegetable consumption was “associated with a lower short-term risk of frailty in a dose-response manner,” meaning more fruits or vegetables and less frailty. Those were observational studies, though, which, alone, can’t prove cause and effect. What happens when you put foods to the test? As I discuss in my video Flashback Friday: Foods to Improve Athletic Performance and Recovery, there was “no positive influence of ingesting chia seed oil on human running performance,” but an effect was found for “spinach supplementation on exercise-induced oxidative stress.” Spinach supplementation? That just meant researchers gave some guys fresh, raw spinach leaves—one gram per kilo of body weight, which turned out to be about a quarter of a bunch a day—for two weeks and then had them run a half marathon. They found that “chronic daily oral supplementation of spinach”—like eating a salad—“has alleviating effects on known markers of oxidative stress and muscle damage…” As you can see at 1:16 in my video, when you run a half marathon without supplementing with spinach, you get a big spike in oxidative stress and blood malondialdehyde levels that stay up for hours or even days later. In the spinach group, there isn’t much change before and after two weeks of spinach, but you can really see the difference after you put the body under pressure. After the rigors of a half marathon, your body, supplemented with spinach, is better able to deal with the stress. What happens when you look at muscle damage, as measured by creatine kinase (CK) leakage from the muscles? (CK is an enzyme that should be in your muscles, not leaking out into your blood.) Researchers found that levels started at about 100 U/L and went up to 200 U/L right after the half marathon, two hours later. The next day is when you really feel that delayed onset-muscle soreness, though. Without spinach supplementation, CK levels reached 600 U/L the day after the half marathon before coming back down. But on spinach? You get a similar immediate post-race bump in CK leakage, but spinach really shines that next day: You don’t get the same next-day spike. So, for a competitive athlete, that quicker recovery may get you training harder again even sooner. The researchers attributed this to spinach’s anti-inflammatory effects. As you can see at 2:36 in my video, the same effects were found with black currant juice. After some hardcore weight lifting, muscle damage indicators went up and stayed up, whereas they went up but came right back down when that same weight lifting was paired with drinking berries. These were just measures of a biomarker of muscle soreness, however. What about actual soreness? If you look at the effects of tart cherry juice on recovery following prolonged, intermittent sprints in soccer players, you see the same kind of reduction in biomarkers of inflammation. But, more importantly, you see less resulting muscle soreness, which I show at 3:08 in my video. The soreness reported by the athletes in cherry group in the days following running those sprints was only about half of that in the placebo group. Researchers then measured maximum voluntary isometric contractions of the leg muscles. They understandably took a hit in the days after the intense workout, though not in the cherry group. The researchers concluded that participants who supplemented with a tart cherry concentrate “were able to maintain greater functional performance,” but that was in testing how high participants could jump vertically. They didn’t look at whether the athletes were able to play soccer any better, but a study on purple grape juice actually showed “an ergogenic effect in recreational runners by promoting increased time-to-exhaustion.” Participants ran on a treadmill, and the researchers measured how long they could go before collapsing. As you can see at 3:56 in my video, after a month of drinking either a grape Kool-Aid-type placebo control drink or real grape juice, there was no real change in performance in the placebo group, but those in the real grape group got a whopping 15 percent improvement, hanging on for an additional 12 minutes before reaching exhaustion. These studies used juice, so the researchers could make matched placebo control drinks, but you can buy fresh Concord grapes or tart cherries that are fresh, frozen, or water-packed in a can. I mix them with oatmeal, cocoa, and mint leaves for a chocolate-covered-cherry-type sensation. You may want to try that for a few days before participating in your next big sporting event. KEY TAKEAWAYS Observational studies have found that greater intake of fruits and vegetables is positively associated with muscle power in teens and a lower short-term risk of frailty in older adults. Although chia seed oil has no positive influence on running performance, researchers found that eating spinach each day (about a quarter bunch daily) had “alleviating effects on known markers of oxidative stress and muscle damage” in half-marathoners, compared with runners who did not supplement with spinach. Creatine kinase (CK) is an enzyme found in muscle that leaks into the blood when muscle has been damaged. When researchers measured the runners’ CK levels before, immediately after, and the day after the half marathon, they found that those who supplemented with spinach did not get the same next-day spike indicating muscle damage that those who did not take spinach experienced. For competitive athletes, this quicker recovery attributed to spinach’s anti-inflammatory effects may enable you to resume training more quickly and more intensively. Similar effects were found with black current juice’s effect on muscle soreness in weight-lifters. Tart cherry juice also results in reduction of biomarkers of inflammation, as well as less muscle soreness following prolonged, intermittent sprints in soccer players. A study with purple grapes showed that a month of drinking their juice resulted in a 15 percent improvement compared with those drinking a grape Kool-Aid-type placebo control. The real juice drinkers were able to run an additional 12 minutes on a treadmill before reaching exhaustion. To read the original article click here.

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‘Beat the Holiday Bloat’ Smoothie – Easy & Delicious

AHA Publisher — Tue, 30 Nov 2021 08:00:08 +0000

Dr. Don Colbert – Holiday celebrations and feasts can be a joyous event within the Holiday Season. It’s often a time we can engage with family and friends, give thanks, and enjoy delicious foods. It’s also often a time of feeling bloated. All those rich foods. All those extra servings and courses. How can you beat the Holiday bloat? Believe it or not, there are nutrients and foods that can actually help you beat the holiday bloat. Use them, and you’ll feel better, healthier, and likely enjoy the rest of the season more! Beat the Holiday Bloat Smoothie Ingredients: 1.5 cups almond milk 1 cup spinach, loosely packed ½ cup cucumber, sliced (appox. ¼ medium cucumber) ½ cup celery, chopped (appox. 1 medium stalk) ½ small avocado (peeled & pitted) 1 scoop Keto Zone® MCT Oil Powder OR 1 tbsp. coconut oil 1 scoop Keto Zone® Hydrolyzed Collagen Powder 1 scoop Divine Health® Fermented Green Supremefood® Optional: 2-3 drops liquid stevia or low-carb sweetener of choice, to taste Instructions: Into a blender, mix almond milk and spinach. Pulse to break down spinach and make room for the other ingredients. Add all ingredients except stevia. Blend for about 1 minute or until creamy. Taste it. If you’ve used flavored MCT Oil Powder and/or Green Supremefood, it may be sweet enough. If not, add stevia (or another low-carb sweetener), to taste. Nutrition Info: 375 Calories, 25g of Fat, 20g of Protein, 4g of Net Carbs Why the Holiday Bloat? Usually, when you feel bloated, the culprits are too much sugar, carbohydrates, sodium, or simply too much food. It happens. It’s easy to get carried away and overeat during a holiday. But, if you’re trying to stay in the Keto Zone® and eat a healthy diet, the indulgence can cause a host of issues in your body including (1): Increased blood sugar and insulin Increased fluid retention Inflammation Weight Gain If this describes your Holiday Season condition, it’s time to get right back on track. One of the best ways to do so is with a green smoothie! Why? It provides both a physical and mental shift back towards healthy eating. There’s no wallowing in guilt. There’s more. A secret weapon. Here’s what it is and why it works. Why Our Beat the Holiday Bloat Smoothie Works If you’ve overeaten carbohydrates or sugar don’t despair just yet. We’ve got a secret weapon in our detox smoothie: celery. Sugar can cause damage in the body. But, celery can help you stop the damage, reverse it, and get back on track. Beat the Bloat and Detox with Celery While I’m not encouraging you to ever overeat sugary desserts and then detox with a smoothie, we all live in the real world and know it happens. Rather than pretend it doesn’t, let’s focus on tools to get you back on track. First: celery. Why celery? Celery has a gentle diuretic effect (2) which quickly normalizes fluid retention without leaving you dehydrated. This beats the bloat. Next, it’s loaded with nutrients. In fact, celery is (3): A nutrition powerhouse. It contains calcium, copper, magnesium, iron, zinc, and potassium. In addition, a plethora of vitamins: including vitamin A, C, E, D, B6, B12, and vitamin K as well as thiamine, riboflavin, folic acid and fiber (4). Rich in Vitamin C, which promotes good immune function and works as an antioxidant to reduce oxidative stress. A blood pressure reducer. It reduces stress hormones and relaxes arteries to make them more elastic (5). A cholesterol-binder. Celery increases bile production which binds cholesterol in the gut and promotes excretion out of the body (6). A gentle diuretic. Cucumber, Avocado, & Greens to Beat the Holiday Bloat The other ingredients in our Beat the Holiday Bloat Smoothie are not exactly slouches. They bolster it to the next level and provide a full-nutrition meal with healthy fats and protein. Cucumber also promotes gentle diuresis, helping you beat the bloat from extra foods and sugars (6). Avocado is full of vitamins and minerals along with health-promoting omega-9 fats and cholesterol-binding fiber (12) . Spinach provides many phytochemicals, antioxidants, vitamins, and minerals. It’s deep green hue is an indication of health-benefiting chlorophyll (7). Keto Zone® MCT Oil Powder is a convenient and non-greasy form of the best MCTs available. They are easy-to-digest, great for heart health, and produce ketones your brain can use as a super-fuel (8, 9). Keto Zone® Hydrolyzed Collagen Powder promotes healthy hair, skin, nails, joints, gut function, and more. Additionally, collagen provides amino acids seldom found in modern diets (10). Divine Health® Fermented Green Supremefood®, a blend of fermented organic vegetables and wheatgrass, provides concentrated vitamins and minerals. The fermentation process “opens up” these natural superfoods to get more nutrients out. Plus, Fermented Green Supremefood contains healthy bacteria to support digestive and whole-body health (11). BOTTOM LINE: Ready to feel better this Holiday Season? Forget about bloat and fill your body full of amazing nutrition instead. Try our Beat The Holiday Bloat Smoothie today! To read the original article click here.

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Crustless Spinach Quiche Recipe

AHA Publisher — Thu, 19 Aug 2021 07:00:29 +0000

Dr. Josh Axe, DC, DNM, CN via Dr. Axe – This crustless spinach quiche recipe keeps things simple yet delicious with only five key ingredients. It’s loaded with impressive spinach nutrition, eggs and healthy raw cheese. Get ready to make a healthy crustless spinach quiche recipe so loaded with flavor you’ll easily end up eating it for breakfast, lunch and dinner. That’s really one of the best things about a quiche — that it makes a perfect snack or meal any time of the day. This crustless spinach quiche recipe is delicious, so easy to make and high in protein. Plus, it’s gluten-free, vegetarian and ketogenic diet-approved. History of Quiches Where are quiches from? Most people think of quiches as a classic part of French cuisine … and they are, but some sources say quiches actually got their start in a different European country: Germany. In fact, the word “quiche” comes from the German word kuchen, which means cake. Italian and English cuisines were also known for using eggs and cream in pastries dating back to the 13th and 14th centuries. Quiche didn’t become popular in the United States until the 1950s. Throughout history and to this day, there have been many variations on quiche. If you’re looking for some ways to change this recipe up, you can also try: crustless spinach mushroom quiche (add about one cup of sliced mushrooms) crustless spinach feta quiche (opt for feta as your cheese of choice) crustless bacon spinach quiche (include a couple of chopped-up strips of high-quality turkey or beef bacon) crustless fresh spinach quiche (simply use fresh spinach rather than frozen — a typical 10-ounce package of frozen spinach is equivalent to one pound of fresh spinach sautéed down to about one and half cups of spinach after draining) crustless spinach quiche with cottage cheese (cottage cheese is another healthy cheese option to use in quiche recipes) Key Ingredients The main players in this keto crustless spinach quiche recipe provide a variety of healthy nutrients. Here are the stars of the show: Eggs: As we all know, eggs are chock-full of protein and collagen, and they also contain several vital minerals and B vitamins. As such, they’re tremendous for heart, eye, brain, liver and skin health. Spinach: Loaded with vitamins K, A and C, spinach is considered one of the top potential cancer-fighting foods, and like eggs, it supports healthy immunity, vision, bone health, skin and more. There are few better choices in combatting disease than spinach. Raw cheese: For a dose of healthy fat, cheese made from raw milk does that more. The best part? You can choose your own version. As you can see, this healthy spinach quiche is truly loaded with so many key nutrients you get in your diet on a daily basis. It’s also low in carbs yet high in energizing protein and fat. This just may end up being the best crustless quiche recipe you’ve ever tasted. How to Make Crustless Spinach Quiche How do you make a crustless quiche? You simply combine all of your ingredients in a well-greased pie pan and bake. The eggs help hold all of the ingredients together really nicely, and you won’t miss the crust at all. How do you make the filling for a quiche? You simply combine the cooked and raw ingredients with cheese and eggs. So simple! You can easily use this recipe to create crustless mini spinach quiches simply by choosing a few pieces of smaller bakeware rather than one large pie pan. Be sure to slightly reduce the cook time if you choose this option. Don’t forget that it’s easy to put your own twist on this recipe and create a crustless spinach and feta quiche, crustless spinach and mushroom quiche, spinach bacon quiche (turkey or beef bacon, of course), or a fresh spinach quiche. To get started creating this easy spinach quiche, preheat your oven to 350 degrees Fahrenheit, and grease a nine-inch pie pan with coconut oil. Next, add the onion to a pot. Add in the coconut oil. Heat the coconut oil and onions over medium heat in the saucepan until onions are soft. Stir in spinach. Cook until the excess moisture evaporates. Set that pan aside for now. Next, put the raw cheese into a bowl. Add eggs. Add salt and pepper. Mix these ingredients together. Now, add the spinach mixture to the egg and cheese mixture. Blend. Scoop into greased pie pan. Bake this quick crustless quiche for just 30 minutes. And you’re done! I hope you enjoy this dish … any time of the day. Crustless Spinach Quiche Recipe DESCRIPTION This crustless spinach quiche recipe is delicious, easy to make and high in protein. It’s also gluten-free and a great way to start your day. INGREDIENTS 8 eggs, beaten 1 package frozen chopped spinach, thawed and drained 1½ cups shredded raw cheese 1 onion, chopped 1 tablespoon coconut oil + extra for greasing ¼ teaspoon sea salt ⅛ teaspoon black pepper INSTRUCTIONS Preheat oven to 350 degrees F and grease a 9-inch pie pan with coconut oil. Heat coconut oil and onions over medium heat in saucepan until onions are soft. Stir in spinach and cook until excess moisture has evaporated. In a bowl, combine eggs, cheese, salt and pepper. Stir. Add spinach mixture and blend together. Scoop into pan and bake for 30 minutes. NOTES You can vary the cheese, opting for feta, American, cottage cheese, etc. Customize the recipe with your favorite add-ons, whether that means mushrooms, bacon or another quiche variation. To read the original article click here.

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Delicious Breakfast Banana Green Smoothie

AHA Publisher — Thu, 10 Jun 2021 07:00:19 +0000

Dr. Don Colbert – Delicious Breakfast Banana Green Smoothie INGREDIENTS 2 cups baby spinach leaves, or to taste 1 banana 1 carrot, peeled and cut into large chunks 3/4 cup organic plain Greek yogurt, or to taste 3/4 cup ice 2 tablespoons raw honey DIRECTIONS Put spinach, banana, carrot, yogurt, ice, and honey in a blender; blend until smooth. For added benefits: add one scoop of Green Supremefood To read the original article click here. For more articles from Dr. Colbert click here.

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Anti-Inflammatory Juice Recipe

AHA Publisher — Tue, 11 May 2021 07:00:57 +0000

Dr. Josh Axe, DC, DMN, CNS – We now know that most diseases today are due to inflammation. (1) Inflammation damages your cells and arterials walls and can cause all kinds of problems, including chronic inflammatory conditions like cardiovascular diseases and arthritis. (2) By reducing inflammation, your body is better able to heal from disease. One of the top ways to decrease inflammation is to follow The Healing Foods Dietand consume plenty of anti-inflammatory foods. If you’re looking for anti-inflammatory diet recipes or anti-inflammatory juices for arthritis, this delicious drink I’m about to share with you has you covered on both fronts. This anti-inflammatory juice recipe is the perfect blend to help support your body’s natural defenses and reduce inflammation — plus, it’s absolutely delicious! Key Ingredients Some of the best natural anti-inflammatory drinks come in the form of fresh juices. Juicing for inflammation and weight loss are very popular these days, but it’s very important that you choose the right combination of foods. Anti-inflammatory fruit juice can be healthy, but a fresh juice that includes vegetables such as cucumbers and celery is even better in my book because it’s typically much lower in sugar! Pineapple is definitely one of my favorite anti-inflammatory which is why I made sure to include it in this recipe. You’ve probably heard about the benefits of pineapple and pineapple juice for inflammation thanks to its high bromelain content. (3) Ginger is another ingredient shown by scientific research to possess potent antioxidant and anti-inflammatory properties. It can even help to decrease muscle pain after an intense workout. (4) Why include green apple in this juice recipe? Aside from its delicious flavor, like pineapple, it’s also a rich source of quercetin, a natural antihistamine and an anti-inflammatory. Low-sugar lemon is also added. In studies using animal models, extracts of lemon peel have been shown to decrease inflammation related to arthritis. (5) So when you’re making this juice, I highly recommend using the whole lemon, peel and all! If you’re looking to make a smoothie anti-inflammatory, you can include some of the fruits and veggies I use here. Nutrition Facts If you’re juicing for health, anti-inflammatory juice recipes like this are not to be missed! One serving of this tasty juice includes about: 114 calories 2 grams protein 0 grams fat 28 grams carbohydrates 5.5 grams fiber 16 grams sugar 112 milligrams sodium 81 micrograms vitamin K (68 percent DV) 1,512 IUs vitamin A (30 percent DV) 27 milligrams vitamin C (30 percent DV) 532 milligrams potassium (11 percent DV) 32 micrograms folate (8 percent DV) 1.3 milligrams iron (7.2 percent DV) 66 milligrams calcium (5.1 percent DV) 12.5 milligrams magnesium (3 percent DV) 0.2 milligrams zinc (1.8 percent DV) How to Make This Anti-Inflammatory Juice As long as you have a juicer on hand, this recipe, from start to finish, only takes a few minutes. Once you have all of the ingredients ready, you simply combine them all in the juicer. Then give your final product a quick stir and it’s ready to be enjoyed! Remember that fresh anti-inflammatory drinks like this one are best drank immediately. This drink is so full of beneficial nutrients and enzymes that it will feel like you’re taking an anti-inflammatory juice shot with each and every sip. Enjoy! Anti-Inflammatory Juice Recipe DESCRIPTION This drink is so full of beneficial nutrients and enzymes that it will feel like you’re taking an anti-inflammatory juice shot with each and every sip. INGREDIENTS 4 celery stalks ½ cucumber 1 cup pineapple ½ green apple 1 cup spinach 1 lemon 1 knob ginger INSTRUCTIONS Add all ingredients to vegetable juicer. Gently stir juice and consume immediately. To read the original article click here. For more articles from Dr. Axe click here.

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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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Goat Cheese & Artichoke Dip Recipe

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

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

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Palak Paneer Recipe

AHA Publisher — Sun, 09 Aug 2020 07:00:43 +0000

Dr. Axe – Do you love the taste of Indian spices, but you’re not really sure how to use them to make new and exciting dishes? Like my chicken tikka masala recipe, my palak paneer is made with traditional Indian spices, but it’s also vegetarian friendly. It’s a rich, satisfying and nutrient-dense dish that pairs perfectly with Paleo naan bread. You’re going to love the creaminess that comes from the goat feta and goat yogurt, the warming flavors that come from garam masala and the nuttiness from the cashews. Plus, with veggies like spinach, green peppers and tomatillos, this recipe packs a nutritious punch — with loads of vitamin K and A. What Is Palak Paneer? Palak paneer is an Indian dish that’s made with pureed spinach (palak) and paneer, a type of cheese that’s similar to cottage cheese and commonly consumed in South Asia. Palak paneer is also prepared with an array of delicious and versatile spices, including garam masala, curry and turmeric. Did you know that garam masala usually contains more than 10 different spices? It typically contains warm spices like nutmeg, smoked paprika, cardamom, clove, cinnamon and cumin. You’ll commonly find garam masala in curries, soups and even hummus recipes. Turmeric, another classic ingredient used in palak paneer, is also the main spice used in Indian curries. Not only are there a number of powerful, healing turmeric benefits, but it adds a unique earthy flavor to this dish. Palak paneer is a versatile dish because it falls within the guidelines of a vegetarian diet, as it’s completely free of meat, and it’s also gluten-free. It may seem like more of a dip or side dish, but it’s high in protein, nutrient-dense and very filling, so I recommend trying it for dinner. Is Palak Paneer the Same as Saag Paneer? Palak paneer is different than saag paneer because the latter is a leaf-based dish that can be made with spinach, or other leafy greens like collard greens or mustard leaf. Unlike palak paneer, saag paneer doesn’t always contain cheese. In fact, there are a lot of popular variations of saag paneer, like leafy greens and potatoes, and greens with goat or lamb. What’s similar about these two vegetarian dishes is that they are both puréed and commonly paired with a type of bread, like naan. Palak Paneer Nutrition Facts One serving of my palak paneer made using this recipe contains roughly the following: (1, 2, 3, 4, 5) 207 calories 11 grams protein 16 grams fat 6 grams carbohydrates 1.4 grams fiber 2 grams sugar 107 micrograms vitamin K (119 percent DV) 2,467 IUs vitamin A (106 percent DV) 0.5 milligrams copper (58 percent DV) 512 milligrams sodium (34 percent DV) 0.5 milligrams manganese (28 percent DV) 186 milligrams phosphorus (27 percent DV) 0.2 milligrams vitamin B2 (21 percent DV) 52 milligrams magnesium (17 percent DV) 0.2 milligrams vitamin B6 (16 percent DV) 1 milligram zinc (14 percent DV) 2.2 milligrams iron (13 percent DV) 51 micrograms folate (13 percent DV) 112 milligrams calcium (11 percent DV) 8.6 milligrams vitamin C (11 percent DV) 0.4 milligrams vitamin B5 (9 percent DV) 1.2 milligrams vitamin E (8 percent DV) 3.6 micrograms selenium (7 percent DV) 0.14 micrograms vitamin B12 (6 percent DV) 257 milligrams potassium (5 percent DV) 0.6 milligrams vitamin B3 (5 percent DV) How to Make Palak Paneer To make your palak paneer, you’ll need a large saucepan and a food processor, or blender. Begin by adding 2 tablespoons avocado oil to your saucepan over medium heat. Then add in ¼ cup chopped cashews, ½ a minced shallot, 1 tablespoon grated ginger, 1 tablespoon minced garlic, 1 tablespoon garam masala, 2 teaspoons curry and 1 teaspoon sea salt. Whisk and sauté your ingredients for about a minute so you give the spices a chance to bloom. Next, add in a cup of sliced green pepper and 2 chopped tomatillos. Then add a cup of water to the mixture. At this point, you can let the veggies sauté for about 10 minutes until they are soft. Now you’re going to add in 5 to 6 cups fresh spinach and ½ cup cilantro. Then let it all cook for about 5 more minutes. Awesome — the cooking part is done. Now you’ll transfer your mixture into a blender or food processor. Blend your palak paneer until it’s nice and smooth. Then pour it back into your saucepan and add ½ cup goat yogurt and 1½ cups goat feta. Wow! How amazing does that smell? I know you’re going to love the rich and creamy texture of this palak paneer too. Enjoy! Ingredients: 2 tablespoons avocado oil 5–6 cups spinach 1 tablespoon garlic, minced 1 tablespoon garam masala 2 teaspoons curry ½ shallot, minced 1 teaspoon turmeric powder 1 cup green bell peppers, sliced 2 tomatillos, chopped 1 tablespoon ginger, grated ½ lime, juiced ¼ cup cashews, chopped 1½ cups goat feta ½ cup goat yogurt ½ cup cilantro 1 cup water 1 teaspoon sea salt Directions: In a large saucepan over medium heat, combine oil, cashews, shallots, ginger, garlic, garam masala, curry and salt. Whisk and sauté for about 1 minute to bloom spices. Add green peppers, tomatillos and water. Sauté until veggies are soft. About 10 minutes. Add in spinach and cilantro and cook for an additional 5 minutes. Remove from heat and pour mixture into a blender or food processor. Blend until smooth. Pour mixture back into pan and add yogurt, lime juice and feta. Mix thoroughly. Serve with gluten-free naan. To read the original article click here. For more articles from Dr. Axe click here.

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