vegetables Archives - Amazing Health Advances

Improve Your Gut Health With These 9 Simple Strategies

The AHA! Team — Fri, 12 Jul 2024 18:26:46 +0000

Dena Schmidt via NaturalHealth365 – News about the importance of gut health and probiotics linked to overall health has been circulating quite a bit lately. In fact, even conventionally trained doctors are waking up to the importance of maintaining a healthy gut. Of course, it’s understandable because digestive health is the key to every aspect of our physical, mental, and emotional well-being. Ultimately, if we ignore our digestion, we’ll eventually pay the unwanted price of poor health. Thankfully, there are several positive steps we can take to support a healthy gut microbiome. In doing so, we will absorb nutrients better, help keep the immune system strong, and enjoy a much better mental/emotional outlook on life. Transform your gut health with 9 essential steps for optimal wellness 1. Digestive enzymes Digestive enzymes assist in breaking down food, reducing inflammation, and regulating immune responses that could otherwise damage tissues. Taking high-quality enzyme supplements with meals can help to address deficits, support digestive health, and optimize nutrition. If you can’t afford this option, at the very least, everyone would benefit from chewing food more to help with digestion. If you’re unsure about your supplement options – consult a trusted holistic healthcare provider or health coach with experience in nutritional counseling. 2. Eat more raw fruits and vegetables Assuming your digestive system can tolerate this, you should be eating more organic fruits and vegetables. By the way, when you these kind of foods (more), you will help to create an ideal balance of digestive enzymes in the gut. While all fruits and veggies contain enzymes, those with the most beneficial effects include spinach, apples, pineapples, carrots, avocados, grapefruits, and tomatoes. If you’re not used to eating this way – start off with smaller amounts and work your way up in volume. 3. Probiotics for better gut health Naturally occurring gut bacteria, such as Bifidobacteria and Lactobacillus, play crucial roles in maintaining our health. These beneficial bacteria enhance the functioning of the intestinal barrier, making it more effective at preventing harmful substances from entering the bloodstream. They help suppress a range of pathogens, including viruses, yeasts, and molds, thereby reducing the risk of infections and illnesses. Friendly gut bacteria also significantly strengthen the immune system. By interacting with the gut-associated lymphoid tissue (GALT), they help modulate immune responses and promote a balanced immune system, which is essential for defending against diseases while preventing excessive inflammatory reactions. 4. Add fiber to your diet – daily Fiber is essential for healthy digestion and proper intestinal function. In addition to promoting regular bowel movements, fiber supports a healthy gut microbiome and enhances your body’s detoxification pathways. Including a variety of fiber-rich foods in your daily diet can help maintain digestive health, balance gut bacteria, and assist in the removal of toxins from your body. Aim to incorporate both soluble and insoluble fiber sources, such as organic fruits, vegetables, whole grains, and legumes, to ensure comprehensive support for your digestive system. 5. Get physical – but don’t overdo it Regular, moderate exercise improves circulation and helps to move toxins out of the body. It also assists with regular bowel movements and oxygenating the blood and cells. No doubt, walking is the best form of aerobic exercise and offers all the benefits of lower blood pressure, greater heart health, and a wonderful sense of reduced stress in your life – at the end of every walk. (20 – 60 minutes/day is best, and if you’re new to exercise, increase your efforts slowly each week) 6. Drink clean, pure water every day Drinking plenty of fresh, clean (purified) water throughout the day will keep every cell in your body healthy and strong. Staying well-hydrated helps rid the body of toxins and improves cellular performance. Note: if you or someone you love is feeling constipated – this is a major health tip: drink more water! Generally speaking, drinking half your body weight in ounces of water is a good place to start. For example, if your body weight is 120 pounds – drink about 60 ounces/day. (At first, this will seem impossible – but, eventually, it’s easy) 7. Eat fermented foods Fermented foods allow you to naturally incorporate key enzymes and probiotics into your diet. Just a small quantity per day can go a long way toward improving your health. Some examples of healthy fermented foods include pickled vegetables, raw sauerkraut, miso soup, tempeh, yogurt, kefir, and kombucha. 8. Chew your food 25 times per mouthful or more This simple step allows you to assist your digestive system in doing its job and improving gut health along the way. The less work your digestive system has to do in terms of breaking food down, the more efficient it can be. There are also the added mental and emotional benefits of chewing your food. In fact, here’s a challenge for you: If you chew your food 50-100 times (for every mouthful of food), you will notice a greater sense of calm than ever before. 9. Be warned: Antibiotics can destroy your gut health Antibiotics have been connected with permanent changes in the microflora of people through generations of families, promoting the transmission of deadly organisms and difficulty in recolonization by beneficial bacteria. Do not overuse antibiotics; if possible, don’t use them at all. Instead, favor natural ways to treat infection and boost the immune system. For instance, garlic, oregano oil, and vitamin C can help neutralize toxins, unfriendly bacteria, and viruses. Bottom line: Gut health status is strongly linked to immune system strength, the ability to absorb (or not) nutrients from the food we eat, and many other essential bodily functions, such as cellular repair and detoxification. These nine steps outlined in this special report will give you a great place to start if you’re looking to improve the quality of your life. Enjoy! Sources for this article include: NIH.gov NYTimes.com LifeExtension.com ChrisKresser.com To read the original article click here.

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Sweet Potato Taquitos Recipe

The AHA! Team — Wed, 12 Jun 2024 04:32:15 +0000

Recipe by: NutritionFacts – Sweet Potato Taquitos are a delicious way to check-off a few Daily Dozen servings! This dish combines beans, whole grains, spices, and vegetables for a satisfying meal. Top with cashew cream and avocados, if desired. Pair with a green leafy salad to check even more Daily Dozen boxes off. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 INGREDIENTS ▢2½ -3 cups chopped sweet potatoes (about 1 large or 2 medium sweet potatoes) ▢1 cup chopped carrots (about 3 medium carrots) ▢3 cloves garlic, minced ▢1 cup chopped red onion ▢1½ cups cooked black beans ▢1 teaspoon chili powder ▢½ teaspoon onion powder ▢½ teaspoon paprika or smoked paprika ▢½ teaspoon ground turmeric ▢¼ teaspoon black pepper ▢12-14 small corn tortillas ▢Cashew Cream (optional) ▢Avocado (optional) INSTRUCTIONS Boil the potatoes and carrots in 3-4 cups water until soft. Drain the water off. Mash the potatoes and carrots until reaches desired consistency. Feel free to add a splash of unsweetened soy milk or water for a smoother texture. In a pan, sauté the garlic and onion with 2-3 tablespoons of water. Add the spices and cook until the onions are translucent. Stir in the cooked beans. In a bowl, combine the potato and carrot mixture with the black beans mixture. Stir together. Preheat the oven 425F or feel free to use an air fryer with a bake setting. Place a small scoop of the potato and bean mixture on to a tortilla, spread it out, and then roll tightly. Place the seam-side of the tortilla down on a baking sheet lined with a silicon mat or parchment paper (or an air fryer basket). Repeat this process for the remaining tortillas. Bake the tortillas for about 10-15 minutes. Prepare the Cashew Cream, if desired. Thin it out a bit to drizzle on top of the Taquitos or use it as a dip. Optional to top with diced avocado. Enjoy! To read the original article click here.

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May Be Worth Adopting Plant Based Diet to Ease Chronic Migraine Severity, Say Doctors

AHA Publisher — Mon, 22 Nov 2021 08:00:07 +0000

BMJ via Newsise – It may be worth adopting a plant based diet, rich in dark green leafy vegetables, to ease the symptoms of chronic migraine, suggest doctors in the online journal BMJ Case Reports. The recommendation comes after they treated a man who had endured severe migraine headaches without aura for more than 12 years. He had tried prescribed meds (Zolmitriptan and Topiramate); cutting out potential ‘trigger’ foods, including chocolate, cheese, nuts, caffeine, and dried fruit; and yoga and meditation in a bid to blunt the severity and frequency of his headaches. Nothing had worked. Over 1 billion people worldwide have migraines, characterised as one-sided, pulsating headaches lasting 4–72 hours, and often accompanied by sensitivity to noise and light and sometimes prodromal auras. Migraines are either episodic (fewer than 15 days a month) or chronic (15 or more migraine days a month plus migraine features on at least 8 days of the month). Successful migraine treatment is defined as a halving in the frequency and length of attacks, or as an improvement in symptoms. While drugs can help prevent and treat the condition, a growing body of evidence suggests that diet may also offer an effective alternative without any of the side effects associated with some meds, say the report authors. Six months before his clinic referral, the man’s migraines had become chronic, occurring on 18–24 days of every month. He described the pain as starting suddenly and intensely in the forehead and temple on the left side of his head. The pain was throbbing in nature, and usually lasted 72 hours. His headaches were accompanied by sensitivity to light and sound, and nausea and vomiting. On a scale of 0–10, he scored the pain severity as 10–12 out of 10. Blood tests revealed that he didn’t have high levels of systemic inflammation and that he had a normal level of beta-carotene (53 µg/dl). This was likely derived from his daily consumption of sweet potatoes, which, although high in beta-carotene, are relatively low in the nutrients responsible for the anti-inflammatory and antioxidant properties of carotenoids, point out the report authors. These are instead found in dark green leafy vegetables, such as spinach, kale, and watercress. Systemic inflammation and oxidative stress are implicated in migraine. The report authors advised the man to adopt the Low Inflammatory Foods Everyday (LIFE) diet, a nutrient dense, whole food, plant-based diet. The LIFE diet includes eating at least five ounces by weight of raw or cooked dark green leafy vegetables every day, drinking one 32-ounce daily green LIFE smoothie, and limiting intake of whole grains, starchy vegetables, oils, and animal protein, particularly dairy and red meat. After 2 months on the LIFE diet, the man said that the frequency of his migraine attacks had fallen to just 1 day a month; the length and severity of the attacks had also lessened. Blood tests showed a substantial rise in beta-carotene levels, from 53 µg/dl to 92 µg/dl. He stopped taking all his migraine meds. Even when he tried certain ‘challenge’ foods, such as egg whites, salmon, or iced tea, which triggered headache attacks, these were much less painful and much shorter in duration than before. After 3 months his migraines stopped completely, and they haven’t returned in 7.5 years. The man was allergic, and previously published research suggests that better control of allergies may lead to fewer migraine headaches. In this case, the man’s allergy symptoms improved to the point that he no longer needed to use seasonal medication. He was also HIV positive, and HIV has been linked to a heightened risk of migraines, so it is certainly possible that the man’s HIV status and antiretroviral drugs had contributed to his symptoms, say the report authors. But it wasn’t possible to study this further without stopping the antiretroviral treatment, which is a limitation of the study, they acknowledge. But they conclude: “This report suggests that a whole food plant-based diet may offer a safe, effective and permanent treatment for reversing chronic migraine. “While this report describes one very adherent patient who had a remarkable response, the LIFE diet has reduced migraine frequency within 3 months in several additional patients (personal communication).” To read the original article click here.

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Study: Eating 1 Hot Dog Can Take 36 Minutes Off Your Life

AHA Publisher — Fri, 24 Sep 2021 07:00:35 +0000

Christine Ruggeri, CHHC via Dr. Axe – Frequently found everywhere from hot dog stands on the street corners to summertime barbecues and picnics, hot dogs are a popular food eaten around the world, but a recent study found that eating just one beef hot dog can result in the loss of 36 minutes of healthy life. The standard hot dog is made from the trimmings of beef and pork, which are ground up and blended up into a batter along with additional ingredients, like seasonings, curing ingredients and sodium nitrite to help boost both shelf life and color. This mixture then goes into a machine that pumps them into cellulose casings that are then cooked, doused in cold water and packaged into the individual links that you find at the grocery store. While hot dogs may be a go-to favorite for many when it comes time to fire up the grill, they may not make the healthiest addition to your diet. In fact, these recent findings suggest that eating them will reduce your healthy life span. Not only are hot dogs highly processed meat and filled with potentially harmful chemicals like nitrates, nitrites and MSG, but there have also been a series of hot dog recall warnings that call into question the safety of your favorite frankfurter. Hot Dog Study Findings A new 2021 study published in the journal Nature Food analyzed over 5,800 foods in the American diet and measured their potential effects on life span. The team of researchers at the University of Michigan designed an index that calculates the net detrimental or beneficial burden in minutes of life that’s associated with a particular food. The index measured exactly how many minutes are deducted or added to life after the consumption of certain foods, like processed meats, nuts, fruits and vegetables. Using this index, researchers found that a standard beef hot dog on a bun results in healthy life loss of 27 minutes, but when ingredients such as trans fats and sodium are factored in to the equation, eating a hot dog can reduce healthy life by 36 minutes, according to study findings. Other Hidden Dangers The bone-chilling details of this recent hot dog study aren’t the only reason you should probably consider cutting back on your hot dog consumption. Besides the potential risk for contamination with bones, metal shards and foodborne illness, there are also some other negative health effects and hidden dangers of hot dogs that should be considered. 1. Made with Harmful Additives Hot dogs contain several food additives that could be detrimental to your health. Sodium nitrite, for example, is commonly added to processed meats, such as hot dogs, bacon and ham, to act as a preservative, block bacteria growth and enhance the color. Though nitrites themselves are generally not harmful, research suggests that when they are exposed to high heat or the acidity of the stomach, they can form nitrosamines, which are considered carcinogenic. Monosodium glutamate, or MSG, is another additive frequently found in processed meats and used to enhance flavor. Some studies have found that MSG can be genotoxic, meaning it causes damage to our cells, while other studies have shown that chronic MSG consumption has caused kidney damage in animals. Additionally, although there is limited scientific evidence on MSG sensitivity, there are many anecdotal reports of experiencing symptoms like headaches, hives, congestion and chest pain following MSG consumption. 2. Increased Risk of Heart Disease Hot dogs tend to be high in sodium, fat and cholesterol. Excessive consumption can lead to problems like high blood pressure or elevated blood lipids, which can increase your risk of heart disease. Additionally, hot dogs are highly processed foods. Processed meats have repeatedly been linked to a higher heart disease risk. For example, a 2014 study found that eating more processed red meat led to a higher risk of heart failure. Another study in the journal Public Health Nutrition found that each serving of processed meat boosted the risk of heart disease mortality by 15 percent. 3. Increased Risk of Cancer The World Health Organization made a splash by publishing a report classifying processed meats, such as hot dogs, as “carcinogenic to humans,” right alongside harmful compounds like tobacco and asbestos. This conclusion was based on multiple studies that have established a clear linkbetween consumption of processed meats, like hot dogs, and an increased risk of certain types of cancer. For example, a 2014 study grouped participants into categories based on their processed meat consumption. Data indicates that those with the highest intake of processed meats had a 22 percent higher risk of colorectal cancer than those with the lowest intake, and each 100-gram increase in intake was linked to a 14 percent higher risk. Other studies have also found an association between high consumption of processed meat and a higher risk for breast, lung and stomach cancer. 4. Questionable Ingredients It’s not uncommon to see hot dog recalls making news headlines. In 2017, the company that makes hot dogs for popular brands like Nathan’s announceda hot dog recall due to the presence of tiny shards of metal found in the packaging. Only one year before that, another hot dog recall notice was issued because of listeria contamination. A more recent hot dog recall, however, may make you rethink your menu for your next summer barbecue. The maker of Sabrett hot dogs recalled more than 7 million pounds of hot dogs and sausages after finding that they contained bone fragments that caused minor injuries to at least one person. Once you understand the process of how hot dogs are made, it’s not hard to imagine how this type of contamination could easily occur. Throw a bunch of meat trimmings into a blender and you’re bound to get the occasional bone or shard of metal, along with who knows what else. There are other possible unsavory hidden ingredients that could be lurking in your hot dog as well. For example, if you’re browsing the hot dog aisle and see a package that reads “variety meats” or “meat by-products,” that means that it can contain other parts of the animal, including organs like the heart, liver or kidneys. To avoid these ingredients, stick to brands that contain “all meat,” such as “all turkey” or “all beef.” Additionally, hot dogs may also contain mechanically separated meat, or MSM. This is a type of meat that has been pushed through a sieve to separate the meat from the bone, creating a type of paste. While this process was made illegal in the United States in 2004 due to its association with mad cow disease, regulations now state that hot dogs can still contain up to 20 percent MSM. 5. May Cause Allergic Reaction Some people have reported allergic reactions or negative symptoms after eating hot dogs. Hot dogs typically contain a long list of ingredients, so it can be hard to pinpoint exactly which ingredients may be to blame for these symptoms. While it can sometimes be an allergy to the specific kind of meat used, it is more often an allergy resulting from one of the additives or dyes found in hot dogs. Nitrates, annatto seed, carmine and tartrazine are a few of the ingredients that are often responsible for adverse reactions after eating hot dogs. Like all foods, you should stop eating hot dogs immediately and consult your doctor if you experience any negative symptoms. What Are Hot Dogs Made Of? There are a few basic steps to making hot dogs, although some of the spices and order of steps vary according to where the dogs will be sold. That’s right, according to the people at hot dog manufacturing facilities, where the dogs are sold dictates how they taste as people in different regions have different preferences when it comes to their hot dogs. In general, the following steps explain how hot dogs are made and what they’re made of: Trimmings are raked into stainless steel cases. (Trimmings are what’s left over after cutting up steaks and pork chops.) The trimmings are next dumped into a chopper where they are chopped. Water, salt, corn syrup or sorbitol, food starch, and liquid smoke are added. All ingredients are blended in a large vat. Secret spices are now added. These vary based on where the hot dogs will be sold. Sodium nitrate is added for extending shelf life and color enhancement. The meat mixture is put through a funnel and comes out the other end looking a lot like what a meat smoothie would resemble. The dogs are stuffed into cellulose tubing and cut every 5 ¼ inches. The now closed hot dogs are baked. The cooked hot dogs are doused in cold, salty water and packaged. As the popularity of hot dogs has grown, more and more types of hot dogs have hit the shelves. In addition to the standard beef and pork franks, other types of hot dogs include turkey, chicken and cheese-filled hot dogs, as well as deep-fried corn dogs. Hot dogs are also available in reduced-fat, all meat, nitrite-free and even vegetarian varieties. Though some of these types may be preferential over the standard fat-filled, sodium-rich hot dogs, they should all still be consumed only in moderation. Vegetarian hot dogs (also cleverly dubbed “not dogs”), for example, may be lower in cholesterol and fat than regular hot dogs, but they are still highly processed and usually contain a long list of questionable ingredients, like soy and textured vegetable protein. Nutrition Facts The nutrients found in hot dogs can vary based on the brand, the type of meat used and the toppings that are added. However, most hot dogs tend to be high in sodium and cholesterol, as well as saturated fat. They also are usually low in carbohydrates and provide a moderate amount of protein, with anywhere from five to eight grams of protein per serving. For reference, one beef frankfurter (about 45 grams) contains approximately: 148 calories 2.1 grams carbohydrates 5.1 grams protein 13 grams fat 513 milligrams sodium (21 percent DV) 0.8 micrograms vitamin B12 (13 percent DV) 24 milligrams cholesterol (8 percent DV) 72 milligrams phosphorus (7 percent DV) 1.1 milligrams zinc (7 percent DV) 1.1 milligram niacin (5 percent DV) 3.7 micrograms selenium (5 percent DV) 16.2 international units vitamin D (4 percent DV) 0.1 milligram riboflavin (4 percent DV) 0.7 milligrams iron (4 percent DV) 0.1 milligram copper (4 percent DV) Note that this is the nutrient information for a beef hot dog with no toppings or bun. Adding a bun can increase the hot dog calories by about 120, while considerably increasing the carbohydrate and sodium content as well. Meanwhile, any additional toppings or condiments, like ketchup or mustard, will increase your hot dog calories even more depending on how much is used. Healthier Alternatives If you’re a big fan of hot dogs and can’t imagine hosting a barbecue without them on the menu, there are ways to make your hot dog a bit healthier. Check your local grocery stores for “all meat” and “nitrite-free” hot dog varieties. Additionally, practice label reading, and look for a brand that is lower in sodium, saturated fat and calories with minimal ingredients listed. Remember that those extra toppings can stack up fast and may even provide more calories and sodium than the actual hot dog itself. Keep toppings like cheese, pickles and sauerkraut in check, and consider swapping these for healthier choices like avocado, tomatoes, cabbage or raw onions. Then finish it off with a whole-wheat bun rather than a white bun to make sure you’re maximizing your nutrient intake. There are also hot dog alternatives available at the grocery store, like chicken sausage and turkey dogs. Of course, make sure to check the ingredients on these products also to rule out unhealthy additives. Finally, keep in mind that even the healthiest hot dog at the grocery store is still processed. Ideally, you should avoid hot dogs completely. If you do want to enjoy the occasional hot dog...

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Promote Your Heart Health by Eating More of THESE Vegetables

AHA Publisher — Wed, 19 May 2021 07:00:08 +0000

Damon Hines via NaturalHealth365 – When it comes to vegetables, springtime is best described as a rhapsody in green. Asparagus, pea pods, freshly foraged ramps, sorrel, toddler carrots, yardsticks of rhubarb … Farmers’ markets and market stalls overflow with mineral crunch, reminding customers long full of winter’s starch and iron that it’s time to gorge on the green. “Eat your vegetables” is common advice parents give their children, but it appears that while all vegetables are created edible, not all are created equal when it comes to nitrate-richness and promoting heart health. According to research conducted at New Edith Cowan University (ECU), just one cup of nitrate-rich vegetables each day can lower blood pressure and significantly reduce the risk of heart disease. The study, which took place in Denmark, analyzed the dietary habits and health of more than 50,000 people over a 23-year period. Make Space on Your Plate for THESE Veggies to Improve Your Heart Health So what vegetables are rich in nitrates? Leafy greens such as spinach, lettuce, arugula, and Chinese cabbage are high in nitrates, and non-leafy vegetables like radishes, celery, beet, carrots, and fennel also have a strong nitrate content. While a cup of “raw” vegetables is recommended to encourage heart health, researchers estimate that cooking vegetables reduces the nitrate content by 50%, which is still enough to promote a wide range of cardiovascular benefits. According to lead researcher, Dr. Catherine Bondonno, “the greatest reduction in risk was for peripheral artery disease (26 percent), a type of heart disease characterized by the narrowing of blood vessels of the legs. However, we also found people had a lower risk of heart attacks, strokes, and heart failure.” Don’t Be Fooled: The Difference Between All-Natural Nitrates and Added Nitrates Is Night and Day Nitrate is a confusing word. Chances are you’ve been warned to steer clear of nitrates in food, but that’s a blanket statement that needs deconstruction. Yes, synthetic nitrates such as potassium nitrate may cause health problems. These are the chemicals added as preservatives to processed foods like deli meat, cured meat, bacon, sausage, and hot dogs. According to the Environmental Working Group, when you consume synthetic nitrates or nitrites, your body breaks them down into a compound called nitrosamines, which have been linked to an increased risk of cancer. Vegetables and fruit, on the other hand, acquire nitrates and nitrites from the soil they grow in. Nitrates are part of natural mineral deposits, while nitrites are formed by soil microorganisms that break down animal matter. Vegetables and fruits are protein-rich and contain protective components like vitamin C, polyphenols, and fiber, which have all been shown to reduce nitrosamine formation. Load Up on Nitrate-Rich Vegetables to Protect Your Heart Globally, a staggering 17.9 million people die of heart disease each year. In the U.S., where heart disease is the leading cause of death for men, women, and most racial and ethnic groups, 655,000 people die per year. The numbers tell us one thing: It’s time to embrace the greens. If you want to promote heart health, eat a widely varied diet with plenty of nitrate-rich vegetables and avoid excessive amounts of processed meat. Sources for this article include: Medicalnewstoday.com BBC.com To read the original article click here. For more articles from NaturalHealth365 click here.

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Want to Age Gracefully? Eat Plenty of This Substance to Slow Down the Aging Process

AHA Publisher — Fri, 26 Mar 2021 07:00:05 +0000

Sara Middleton via NaturalHealth365 – Most people probably don’t think of anti-aging when they hear the word fiber (although bowel regularity certainly may come to mind). But it turns out that one of the key benefits of fiber is helping people maintain healthier, more youthful bodies throughout their lifespan. What is fiber, you might ask? Fiber (including soluble and insoluble) is a type of plant material that can’t be broken down by enzymes in the digestive tract. It’s also one of those nutrients that’s best consumed from the food you eat rather than from added supplements (for reasons we’ll get into later). And research involving over 1,600 healthy adults suggests that it’s also a key player in aging gracefully. The Most Underrated Anti-Aging Nutrient Helps Prevent Cancer, Heart Disease, Type 2 Diabetes, and Other Age-Related Chronic Diseases In 2016, a team of researchers from the Westmead Institute for Medical Research in Australia published the results of their 10-year study involving over 1,600 healthy adults. They poured over the participants’ health and lifestyle habits and found that those adults who consumed the greatest amount of dietary fiber — about 29 grams per day — were the most likely to have enjoyed “successful aging,” which the researchers defined as being free of cancer, diabetes, and heart disease and having good physical and cognitive health. The study was published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences. Fiber has also been shown to protect against inflammation and immune dysfunction, likely thanks to its ability to support the growth of healthy gut bacteria, as well as reduce the risk of high cholesterol, metabolic dysfunction, osteoarthritis, and obesity – the last of which has been shown to accelerate the aging process. Given how beneficial fiber is, it’s tempting to assume we all should be taking fiber supplements – or at least eating lots of food that has been fortified with added fiber. (In packaged foods, added fiber includes beta-glucan, cellulose, chicory root, inulin, pectin, psyllium, and xanthan gum.) But while Mayo Clinic notes that it’s likely not harmful to consume fiber supplements, most experts recommend that you should prioritize eating foods that are naturally rich in fiber, including (organic) whole grains, legumes, fruits and vegetables. That’s because these natural fiber sources also tend to be higher in other nutrients including vitamins and minerals, whereas processed foods made with added fiber are often far less nutrient-dense yet higher in calories. How Much Fiber Is Enough Fiber? Here’s Your Recommended Daily Intake, According to Experts The typical American consumes about 10 to 15 grams of fiber per day – not enough, according to the USDA. The general rule is to aim for about double that, or anywhere from 25 to 30 grams of fiber per day. Ideally, your fiber should come from food – not supplements. Per serving size, fruits and veggies that boast the most amount of fiber include avocados, raspberries, oranges, apples, blueberries, pears, strawberries, carrots, sweet potatoes, cauliflower, and squash. Legumes, including black beans and lentils, are great options. And as for whole grains, look for things like quinoa, wild rice and millet. Sources for this article include: Consumerreports.org UCSFhealth.org Mayoclinic.org Heart.org Sciencedaily.com Academic.oup.com Sciencedaily.com NIH.gov Harvard.edu To read the original article click here. For more articles from NaturalHealth365 click here.

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School Gardens Linked with Kids Eating More Vegetables

AHA Publisher — Fri, 05 Feb 2021 08:00:55 +0000

University of Texas at Austin via EurekAlert – Getting children to eat their vegetables can seem like an insurmountable task, but nutrition researchers at The University of Texas at Austin have found one way: school gardens and lessons on using what’s grown in them. Researchers worked with 16 elementary schools across Central Texas to install vegetable gardens and teach classes to students and parents about nutrition and cooking. In a study recently published in the International Journal of Behavioral Nutrition and Physical Activity, the team describes specifically targeting schools with a high percentage of students on the free and reduced-price lunch program to understand how nutrition programs affect low-income groups. Each school was studied for one academic year. The study found that students who participated in the gardening, nutrition and cooking classes ate, on average, a half serving more vegetables per day than they did before the program. “A lot of the families in these schools live with food insecurity. They live in food deserts and face a higher risk of childhood obesity and related health issues,” said Jaimie Davis, associate professor of nutritional sciences at UT Austin and the lead author of the paper. “Teaching kids where their food comes from, how to grow it, how to prepare it — that’s key to changing eating behaviors over the long term.” In addition to tracking what the children ate, the study looked at weight, body mass index and blood pressure. During the nine months of the study, there were no statistically significant changes in those measures of health. The study involved more than 3,000 students in the third through fifth grades. Although a half serving increase in vegetable consumption per day may seem like a small change, it’s extremely encouraging to Davis and her colleagues. “Behavior changes can be difficult to achieve, especially long term,” Davis said. “Changes to health parameters like blood pressure may take longer to manifest. Getting children to eat more vegetables can potentially set them up for long-term success.” Previous studies have shown that increased fruit and vegetable consumption can promote health and lower the risk of developing cardiovascular disease, type 2 diabetes and some cancers. More fruits and vegetables may play a role in reduced obesity in adults, but the effects have not been well studied in children. “We have been able to introduce children to a wide variety of vegetables that they’ve never had access to,” Davis said. “Parents I talk with ask, ‘How did you get my kid to eat kale?’ But when they grow the kale from seed and learn how to prepare it in olive oil and bake it into kale chips, they love it.” To read the original article click here.

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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.

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Extra Virgin Olive Oil Boosts Cognitive Function, New Trial

AHA Publisher — Wed, 18 Nov 2020 08:00:32 +0000

Joy Jensen via NaturalHealth365 – The Mediterranean diet has long been considered a heart-healthy diet, which consists of legumes, fruits, vegetables, nuts, whole grains, and healthy fats, including olive oil. And it turns out that olive oil could be key in the health benefits it offers. A recent trial found that consuming extra virgin olive oil (EVOO) boosts cognitive function, making a case for using long-term intervention with the oil to boost brain health and performance. What was surprising was how supplementing with EVOO stacked up against following the Mediterranean diet alone. Surprising Brain Function Results Delivered by Using EVOO According to researchers, whose work was published in the Journal of Alzheimer’s Disease in October 2020, they wanted to learn more about the effects of Greek High Phenolic Early Harvest (HP-EH) extra virgin olive oil as compared to moderate phenolic EVOO and simply following the Mediterranean diet in individuals dealing with mild cognitive impairment. Scientists took three groups of people with mild cognitive impairment, gave one group the HP-EH extra virgin olive oil daily, another group the moderate phenolic EVOO daily, and the third group followed instructions for the Mediterranean diet. At the end of the trial, they found that the group with the best performance was the group that was giving the HP-EH extra virgin olive oil each day. They had improved cognitive performance in nearly every area that was tested, leading researchers to conclude that long-term intervention with EVOO offers significant improvements in overall cognitive function. Additional Health Benefits of Extra Virgin Olive Oil Beyond boosting brain health and improving cognitive function, EVOO offers many other health benefits that make it worth adding to your diet or even taking as a supplement. Studies show that regular consumption of EVOO helps reduce triglyceride levels, an important step for preventing heart disease. It’s also been found to help prevent blood clots and strokes, supporting healthy cholesterol levels that can keep platelets from sticking together and causing clots. The monounsaturated fats found in the oil are anti-inflammatory as well, reducing inflammation and boosting the health of cardiovascular tissues, which helps lower the risk of heart disease. Researchers have also discovered that EVOO has antimicrobial effects against the bacteria that cause peptic ulcers, while other studies show that regular olive oil consumption results in stronger bones and reduced risk of fractures. Previous studies also found that EVOO protects the brain from oxidative stress and inflammation, which may reduce the risk of Alzheimer’s disease. What’s the best way to get the benefits of extra virgin olive oil? Experts usually recommend getting between one to four tablespoons daily. You can use it on salads, drizzle it on veggies when you roast or sauté them, or use it when whipping up your favorite dips, spreads, pesto, or hummus. Just make sure you purchase extra virgin olive oil that’s been cold-pressed to ensure the valuable fatty acids, polyphenols, and nutrients aren’t destroyed during processing. Editor’s note: You may be interested in this article, “The Top 5 olive oils to protect your heart” – which includes my favorite brand. And, no, I do not have any financial incentive to give you this information. Sources for this article include: EuropePMC.org, LifeExtension.com, NaturalHealth365.com, NaturalHealth365.com, NaturalHealth365.com To read the original article click here. For more articles from NaturalHealth365 click here.

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