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Proper Nutrient Intake Promotes Longevity, Study Suggests

AHA Publisher — Mon, 08 Aug 2022 07:00:26 +0000

News Staff via NaturalHealth365 – We’ve all heard it’s important to take in enough vitamins, minerals, and other nutrients. A healthy, balanced diet is essential to looking and feeling your best. But how are longevity and diet related? Keep reading to find out how your nutrient intake can affect mortality risk. In fact, according to one study published in the Annals of Internal Medicine, the answer is quite interesting – with a catch. Can Nutrient Intake Promote a Longer Life? If you don’t consume enough nutrients, it could lead to health problems in the long run. But what about nutrition for longevity? This is what the Annals study sought to determine. Researchers tried to find out if there’s a link between adequate nutrient intake and reduced mortality. They followed 27,000 adults over the age of 20 from the United States over several years. Researchers questioned participants about their nutrient intake from both food and supplements. Nutrient intake was considered “adequate” when intake was at or above the estimated average requirements. They then looked for correlations between nutrient intake and mortality. The study concluded that adequate vitamin K and magnesium intake led to a lower risk of death than inadequate intake. Additionally, sufficient vitamin A, vitamin K, zinc, and copper intake appeared to lower heart disease risk. Supplements vs. Nutrients from Food … Which One Is Better? The study suggests nutrient intake may be linked to a lower risk of mortality. However, there was a caveat to these results. The reduced mortality risk was only seen with nutrients that came from food, not dietary supplements. Those who took nutrient supplements didn’t appear to have a decreased risk of mortality or heart disease. So it would seem that the best source of nutrients is the food you eat. Moreover, taking too much calcium in supplements was associated with higher cancer risk. So taking in more nutrients than necessary could actually be harmful to your health. How to Get the Most Nutrients in Your Diet? Of course, don’t misunderstand the message here; dietary supplements can be vital for those who can’t get enough intake through food alone. For example, people with certain health conditions or food allergies. Folic acid is an essential supplement for pregnant women as it helps prevent fetal birth defects. Nutrient supplements have their place when needed. Even if there’s no evidence that nutrient supplements increase longevity, nutrient supplements can significantly improve the quality of your life and may be necessary. Supplementing with essential nutrients like CoQ10, magnesium, and vitamin C is linked to better heart health. You can also up your nutrition intake through food by consuming lots of whole, organic meals. Some foods, like microgreens, are particularly rich in nutrients like zinc, vitamin B6, and magnesium. To strive for the best possible health, choose a diet packed with organic (chemical-free) vegetables, fruits, and non-toxic fats or protein. Whenever possible, minimize (or avoid) processed foods, grow your food or look for high-quality, locally sourced organic food. Undoubtedly, eating a balanced (clean) diet will help you live a long and healthy life. So try making some changes today … what have you got to lose? Sources for this article include: LiveScience.com ACPJournals.org

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Fresh Keto Rhubarb and Strawberry Crisp for Great Health

AHA Publisher — Fri, 04 Mar 2022 08:00:27 +0000

Dr. Don Colbert – If spring had a flavor, what would it be? Fresh greens? Iced tea? Maybe. Or, maybe it would be a beautiful, colorful and nourishing combination of ingredients in our Fresh Keto Fresh Rhubarb & Strawberry Crisp. It’s time to break out the fresh flavors and nourish your body with more fruits and vegetables. It’s never been easier. Here’s how. Fresh Keto Rhubarb and Strawberry Crisp INGREDIENTS For the fruit layer: 1/4 cup granulated keto sugar substitute with 1:1 ratio such as Stevia in the Raw 1 teaspoon xanthan gum 1/8 teaspoon sea salt 4 ounces fresh strawberries, hulled and sliced 8 ounces fresh rhubarb sliced 1 tablespoon lemon juice freshly squeezed For the topping: 3/4 cup finely ground almond flour 2 tablespoons granulated keto sugar substitute with 1:1 ratio such as Stevia in the Raw 1/4 teaspoon baking soda 1/8 teaspoon sea salt 1/2 cup butter cut into chunks 3/4 cup sliced almonds (quantity divided) INSTRUCTIONS For the fruit layer: Preheat oven to 375º Fahrenheit. Add the sweetener, xanthan gum, and sea salt to an 8″ X 8″ baking dish. Whisk to mix well. Add and stir in the strawberries, rhubarb, and lemon juice. Bake mixture in the preheated oven for about 30 minutes, or until the strawberries and rhubarb are tender. Meanwhile, prepare topping. For the topping: In a large mixing bowl, whisk together the almond flour, sweetener, baking soda and sea salt. Melt butter. Add it into dry ingredients, mixing well. Stir in 1/2 cup of the almonds. Once strawberries and rhubarb have finished baking, remove them from the oven. Using hands, crumble the topping mixture over the top of fruit. Cover evenly. Smooth the topping gently with the back of a spoon, and sprinkle the remaining 1/4 cup of the almonds on top. Bake for another 18-20 minutes or until the top is golden brown. Scoop out with a spoon or spatula, like a cobbler, and enjoy! Serves 9. Nutrition info (per 1/9th of the crisp): 202 calories, 19 grams fat, 4 grams net carbs (7 grams total carbs, 3 grams fiber), 4 grams protein Keto Rhubarb and Strawberry Crisp for Great Health One of the great blessings of spring is new, fresh, and delicious flavors. After a season of warm comfort foods, it can feel great to add in more seasonal fruits and vegetables. Our Keto Rhubarb and Strawberry Crisp does this with both strawberries and rhubarb. Here’s how. STRAWBERRY (AND OTHER BERRY) NUTRITION Strawberries are a wonderfully nourishing low-carb fruit. In fact, they encourage: High levels of antioxidants. The antioxidants in berries fight oxidative stress in the body, which can reduce oxidized cholesterol and damage from free radicals. Reduced blood pressure. A recent research review found that 100 grams of blueberries consumed daily, for 14 days, was associated with a significant reduction in systolic blood pressure (1). Fiber. Like many fruits and vegetables, berries offer soluble and insoluble fiber, which is great for cholesterol, digestion, and more. Improved cholesterol readings. In a recent study, researchers found daily berry consumption reduced LDL cholesterol, blood pressure, and fasting glucose (2). RHUBARB NUTRITION Next, rhubarb is a vegetable (yes, a vegetable) with a lot of nutrition to offer. It provides: Vitamin K for Bone Health. Vitamin K is an important nutrient for both blood and bone health. In fact, Vitamin K2 has been linked to stronger bones, improved fracture healing and reduced fracture incidence in post-menopausal women (3). Vitamin A Antioxidant Power. Along with vitamin K, rhubarb delivers a healthy dose of vitamin A. Vitamin A is a powerful antioxidant that fights oxidative stress and the degradation of cells and tissues in the body.* Fiber and Antioxidants for Optimal Cholesterol. Rhubarb provides both fiber and powerful antioxidants for optimal cholesterol levels. First, fiber absorbs some cholesterol from bile and eliminates it. Meanwhile strong antioxidants like resveratrol reduce cholesterol oxidation and plaque formation (4). Sennocides and Fiber for Great Digestion. Rhubarb promotes balanced and healthy digestion with fiber, sennosides, and tannins. Fiber keeps the gut strong and healthy. Sennosides act as natural, gentle laxatives, while tannins provide anti-diarrheal effects (5). Anti-Inflammatories for Full Body Health. Rhubarb’s antioxidants also promote reduced inflammation in the body. Inflammation is at the core of most modern chronic health concerns. Eating a diet high in anti-inflammatory nutrients promotes prevention and whole-body health.* Get More Fruits & Vegetables Every Day What’s more, Divine Health makes it easy to double or triple your fruit and vegetable intake each day with our low-carb, high nutrition powders. Add Divine Health® Fermented Green Supremefood® and Divine Health® Organic Red Supremefood® every day for amazing fermented vegetables, keto-friendly fruits, probiotics, and more! Then, take your diet to the next level with Dr. Colbert’s Beyond Keto Book. You’ll learn how to eat to burn fat, heal your gut, and promote full-body health with wonderfully fresh, delicious foods like our Fresh Rhubarb and Strawberry Crisp! Bottom Line: Fresh Keto Strawberry & Rhubarb Crisp You can add more fruits and vegetables this spring with our delicious Fresh Keto Strawberry and Rhubarb Crisp. It’s easy, delightful, and just in time for fresh flavors! To read the original article click here.

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10 Great Reasons to Love the Pomegranate

AHA Publisher — Fri, 03 Sep 2021 07:00:41 +0000

Abigail Klein Leichman via Israel21c – Coaxing the edible seeds out of a pomegranate is a popular how-to topic. Some swear by the whack-with-a-wooden-spoon method; others massage out those ruby-red arils in a bowl of water to keep things neat. Any way you choose to undertake this task, it’s worth your effort. And not only because the juicy seeds add visual flair and a sweet-tart pop to a variety of dishes. The main reason it’s worth risking stained fingers and countertops: Pomegranates have almost unbelievable healing and health-protective properties. The regal-looking fruit ripens on Israeli trees just in time for the Jewish New Year, Rosh Hashana. Farms from north to south produce around 40,000 tons of fresh pomegranates every year, about half for export. You can use it as a pretty centerpiece and serve the juicy seeds for a nutritious cocktail of antioxidants, minerals and vitamins including C, E, K and B9 (folate). Here are 10 reasons to put pomegranates on your plate. 1. Pomegranates protect your cardiovascular system Prof. Michael Aviram from Haifa’s Rambam Medical Center was the first to discover that powerful flavonoid antioxidants in pomegranates help prevent atherosclerosis (hardening of the arteries), the leading cause of cardiovascular disease. He also found that drinking pomegranate juice for a year reduced study participants’ systolic blood pressure by 12 percent. (If you are on blood pressure and cholesterol medications like statins, consult your doctor before drinking pomegranate juice.) 2. Pomegranates vs. diabetes Another study led by Aviram showed that pomegranate juice may be beneficial for people with diabetes because its natural sugar isn’t “free” but is firmly attached to its antioxidants and therefore does not cause blood sugar to spike. This feature may help decrease insulin resistance and lower blood sugar. This could be why pomegranates have long been used as a remedy for diabetes in the Middle East and India. 3. Pomegranates protect your brain Israeli pomegranate-sourced punicic acid is the active ingredient in GranaGard, a brain-protective food supplement invented by experimental neurologist Ruth Gabizon from Hadassah-Hebrew University Medical Center in Jerusalem, and Hebrew University nanotechnology expert Shlomo Magdassi. An Israeli study last year proved GranaGard significantly improved cognitive function in multiple sclerosis patients experiencing cognitive difficulties associated with the disease. While nerve cell damage is irreversible, GranaGard seems to prevent or slow neurodegeneration and reduce symptoms caused by neurodegenerative diseases or aging. 4. Pomegranates keep you looking young In Chinese medicine, pomegranate juice is a longevity treatment. The secret here is probably the fruit’s punicic acid, a rare omega-5 conjugated fatty acid that has been shown to improve skin tone and elasticity. Clinical studies suggest that by eating pomegranate, or by using skin care products that include it, pomegranate extracts protect skin from UV damage, lessen sun-induced “age spots” and reduce symptoms of inflammatory skin conditions such as acne and eczema. Israeli natural beauty company, Shavit, has a whole range of products infused with pomegranate extracts. 5. Pomegranates protect unborn babies Infection, inflammation, or a combination of both, in a mother’s womb can lead to neurological damage in her baby. Researchers from Rambam Medical Center and Technion – Israel Institute of Technology found that drinking pomegranate juice during pregnancy can reduce the risk of inflammation in the womb and inflammation-induced fetal brain injury. Once again, this effect is due to the fruit’s strong antioxidant and anti-inflammatory properties. “This is the first study of its kind aiming to understand how to use the pomegranate, which has known health benefits, to prevent a problem that, under certain conditions, passes from mother to child,” said co-author Zeev Wiener, chief of OB/GYN at Rambam. 6. Pomegranates protect your teeth A dental study in India showed that rinsing the mouth with pomegranate juice decreased colony-forming units of dental plaque microorganisms by 32 percent. This indicates that pomegranates could help prevent tooth decay and gum disease. 7. Pomegranates may keep you trim Many studies have explored the effects of pomegranate extracts in fighting obesity. According to one such study, the fat-reduction effects are related to the fruit’s anthocyanins, tannins and strong antioxidants. 8. Pomegranates ease digestive ills Pomegranate seeds are known to alleviate a range of problems in the digestive tract, including stomachaches and hemorrhoids. Pomegranate rind tea helps treat diarrhea, dysentery, mouth sores and throat irritation. Pomegranate bark tea can rid the body of intestinal parasites. And pomegranate juice may be beneficial for people with inflammatory bowel diseases. 9. Pomegranates boost sports endurance and performance Various studies indicate that drinking pomegranate juiceenhances endurance, strength performance, and post-workout recovery due to its antioxidant and anti-inflammatory effects. It was found helpful in reducing muscle soreness and increasing blood flow in exercisers as well. 10. Pomegranates will get even better in the future The Israeli government’s Agricultural Research Organization-Volcani Center has been researching pomegranates for 40 years. Doron Holland, head of the Volcani Center’s Fruit Tree Sciences Unit, studies pomegranate metabolites and genetics, and uses his findings to breed (not genetically engineer) cultivars that can grow in desert conditions and produce fruit that matures earlier and has enhanced color and taste. “We are working hard on raising the nutritional value of pomegranates,” he tells ISRAEL21c. “Our work is focused on genetic control of metabolites with anti-inflammatory and anti-oxidant content.” While the scientists are busy working on that, here’s a pomegranate sorbet you can whip up today. To read the original article click here.

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Supercharge Your Brain with THESE Powerful Nutrients

AHA Publisher — Mon, 23 Aug 2021 07:00:36 +0000

Wendy Miller via NaturalHealth365 – Your brain is the most complex organ in your body. It is responsible for not only your physical health but your mental and emotional health as well. When it comes to diet, most people think of the nutrients they need to build muscles, support the immune system, and boost their energy levels. The fact is if we don’t provide our brains with the “supernutrients” they need to manage all of the systems within the body, one or more of those systems may eventually fail. Looking closer at the main components that make up most diets, you will be able to identify nutrients that target the brain and boost its performance. Protein Is One of the Best “Supernutrients” for Your Brain and Here Is Why Neurotransmitters in the brain are made up of proteins. Each protein connects to another like a wall of bricks allowing messages to be sent throughout the body. Different protein sources offer a wide range of nutrients vital to brain health and function. THESE Protein Sources Offer Unique Brain-Supportive Benefits Meat While red meat is getting a bad rap for cholesterol, its saving grace is B12. Red meats are one of the primary sources of B12 in our diet. Along with the other B vitamins and amino acids, the entire network works together to keep the brain functioning efficiently and improve memory. Dairy and eggs Both dairy and eggs are good sources of protein. In addition, vitamin D – normally associated with healthy bones and teeth – also supports healthy brain function. It is one of the main nutrients the brain relies on to prevent cognitive impairment. Be sure, of course, to consume pasture-raised, organic eggs and organic dairy products whenever possible. Fish Fish is a superfood in itself. It contains many vitamins, minerals, and natural oils that support efficient brain function and support memory, both short and long-term. However, be mindful of the types of fish you choose to eat, as some contain significantly higher levels of heavy metals than others. Give Your Body and Brain the Fuel it Needs by Including Plenty of High-Quality Carbs in Your Diet Proteins are often thought of as the building material for the body. While proteins help to make up the structure, carbohydrates provide the fuel. The majority of the body uses carbohydrates to burn calories. In the brain, however, it’s the nutrients within the carbs that make all the difference. Eggs Eggs are full of nutrients, including choline. Choline is related to the B-vitamins and is the precursor to acetylcholine. Acetylcholine is necessary for cognitive function and is known to boost memory and improved focus. Tryptophan is also found in eggs which has been shown to elevate mood. Fruits Many fruits like the “berries” (cherries, blueberries, acai berries, etc.) contain high levels of antioxidants. By destroying free radicals that make their way into our bodies through the environment, processed foods, and excessive amounts of stress, antioxidants help the body to function more efficiently. Berries are also known to have high levels of both vitamin C and vitamin A. Vegetables Vegetables, especially the green leafy kind, contain vital nutrients like lutein, beta carotene, and vitamin K that the brain must have to function. In addition, without vegetables in our diet, we would also lack vital minerals like selenium, zinc, and magnesium. These minerals are essential for cognitive brain health. Here Are the Best Dietary Sources of Healthy Fats There are healthy fats out there that play a role in healthy brain function. Monounsaturated fatty acids (MUFAs) collect the bad fat cells as they flow through the bloodstream. MUFAs can be found in many different types of foods, including a few you may really look forward to. Fatty Acids Fatty acids, most commonly known as Omega 3, 6, and 9, are found in a variety of foods, including salmon, fish, tuna, avocados, and nuts. Dark chocolate also falls into this category and, when eaten in moderation, offers a tasty ingredient for many of your favorite dishes. Olive Oil Olive oil is one of nature’s superfoods. It’s not only a MUFA; it is also known as a powerful antiviral. It also contains large amounts of antioxidants and Vitamins K and E. Combined, these nutrients can supercharge the brain, supporting memory and cognitive function. Breaking down the foods in your diet will allow you to include more foods that support brain health on every level. From cognitive function to improving memory, brain-healthy foods can elevate mood, prevent depression, Alzheimer’s, and dementia. The key is finding ways to incorporate each one into your diet. Sources for this article include: Harvard.edu WexnerMedical.osu.edu MayoClinic.org NIH.gov To read the original article click here.

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Paleo Zucchini Brownies with Dark Chocolate Chips

AHA Publisher — Tue, 17 Aug 2021 07:00:59 +0000

Dr. Josh Axe, DC, DNM, CN – Sneaking vegetables into desserts — it’s really not just a good idea for children. Regardless of age, we can all benefit from finding ways to get more health-boosting veggies into our diets on a daily basis. These chocolate zucchini brownies make that wise goal a truly enjoyable experience. You may notice this recipe doesn’t contain any flour. That’s right — these are flourless, low-carb brownies. In addition, this low-carb brownie recipe can also create Paleo brownies as long as you use Paleo-friendly chocolate chips and unprocessed maple syrup. These zucchini brownies are the perfect healthy yet satisfying treat, and if you’re baking for people who aren’t normally vegetable fans, get ready to wow them with how you hide this nutritious squash so well. Key Ingredients This is one of the most delicious zucchini dessert recipes you’ll ever have, and that’s a good thing. Why should you want to get more zucchini in your diet? Well, there are actually a lot of reasons. First off, zucchini nutrition is impressive, especially when it comes to the heart-healthy mineral potassium. One cup of cooked zucchini provides just under 15 percent of most daily potassium needs. In addition to potassium, this squash is also high in vitamin C, vitamin B6, manganese, folate and vitamin K. Thanks to its low score on the glycemic index, zucchini is a very popular vegetable among individuals who are watching their weight or have blood sugar concerns. If you’re looking through Paleo-friendly recipes, don’t be surprised to see zucchini popping up here and there. Followers of the the Paleo diet also love this green squash because its loaded with vitamin B6, which helps the body break down and use dietary protein. In fact, the more protein you consume, the more B6 you should be consuming as well. Zucchini is also very easily digested since it is largely made up of water. Plus, it contains dietary fiber that can help bring natural constipation relief or prevent it in the first place. This low-carb brownie recipe contains a lot of different vital nutrients thanks to whole-food ingredients like zucchini, banana, egg and cacao powder. These brownies may not be zero-carb or no-carb brownies, but they certainly have less carbs and sugar than your typical brownies containing processed flour and sugar. How to Make Zucchini Brownies This Paleo zucchini brownies recipe is so easy to make. Before you get started, just make sure you have your oven preheated to 350 degrees Fahrenheit. You’ll also need to line an 8×8 baking pan with parchment paper. (Look for the unbleached kind so there’s no chlorine.) Shred the whole zucchini into a bowl. Take the shredded zucchini in your hands and squeeze. You’ll likely get a bit of liquid that needs to be drained off before moving on to the next step. Now it’s time to start adding all of the ingredients — minus the zucchini and chocolate chips — to a high-speed blender or food processor. The almond butter and cacao powder can go first. Next, add the maple syrup. Now, the eggs can go in. Last but not least, one ripe banana goes into the blender (or food processor). Mix up everything until well-combined. Transfer the batter to a medium-sized bowl. Stir in the shredded zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes or until a toothpick inserted into the center comes out clean. Allow zucchini brownies to cool for 15 minutes before cutting and serving. This Paleo chocolate zucchini brownies recipe typically makes 12 servings. Enjoy! Paleo Zucchini Brownies With Dark Chocolate Chips DESCRIPTION These zucchini brownies are a healthy, satisfying treat. If you’re baking for people who aren’t normally veggie fans, get ready to wow them. INGREDIENTS ½ cup almond butter 1 ripe banana 2 eggs ¼ cup maple syrup ¼ cup unsweetened cocoa or cacao powder 1 teaspoon vanilla extract ½ teaspoon baking soda 1 medium zucchini, shredded and squeezed of excess liquid** ¼ cup dark chocolate chips INSTRUCTIONS Preheat your oven to 350 F. Line an 8×8 baking pan with parchment paper and set aside. Add all the ingredients except for the zucchini and chocolate chips to a high-speed blender or food processor, mixing until well-combined. Transfer batter to a medium bowl and stir in the zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes, until a toothpick inserted into the center comes out clean. Allow to cool for 15 minutes before serving. To read the original article click here.

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Watermelon Feta Salad Recipe

AHA Publisher — Tue, 03 Aug 2021 07:00:06 +0000

Dr. Josh Axe, DC, DNM, CN – There are few fruits that scream summer the way watermelons do. These juicy melons often appear at barbecues and in frozen drinks, but they’re not often featured in salads, until now. This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! Sweet and Salty: Why It Works You might already enjoy sweet and salty food combos, like caramel popcorn or chocolate-covered pretzels. But why is it that these two flavors get our taste buds so excited? Like most awesome duos, when sweet and salty are paired together, they bring out the best in each other. Sweet tastes are actually enhanced by salt; by layering the two flavors in the same bite, you’re getting maximum deliciousness. The sweet and salty combination also keeps your taste buds guessing. If you only ate sweet foods, eventually you’d get tired of them — same with salty stuff. When you eat them together, though, instead of flavor fatigue, you get a unique combination that your brain just can’t get enough of. In this watermelon feta salad, we’ll take advantage of contrasting flavors by joining together sweet, ripe watermelon with salty, tangy feta cheese. Topping it all off is a maple sugar and coconut vinegar homemade dressing. Drooling is acceptable. Nutrition Facts Not only is this watermelon and feta salad really darn tasty, but it’s also good for you. One serving contains approximately: (1) 387 calories 5.92 grams protein 34.93 grams fat 15.55 grams carbohydrates 10.67 grams sugar 2.4 grams fiber 98.6 micograms vitamin K (110 percent DV) 2359 IUs vitamin A (101 percent DV) 4.53 milligrams vitamin E (30 percent DV) 0.254 milligrams copper (28 percent DV) 140 milligrams phosphorus (20 percent DV) 0.315 milligrams manganese (18 percent DV) 262 milligrams sodium This watermelon salad is loaded with good-for-you ingredients. Watermelonis an antioxidant-rich food that helps boost immunity and protect cells from free radicals. It’s also a good option if you have high blood pressure or cardiovascular disease. Because it has a high water content, it keeps skin looking good, while also helping you lose weight, since it’s low in calories, too. And it’s also super refreshing during the hot summer months! Kale is a powerful leafy green that’s full of vitamins, especially vitamin K and vitamin A. As an anti-inflammatory food, kale helps protect the body from one of the main causes of disease. It’s also a cancer-fighting food and good for your heart, as it’s been proven to lower bad cholesterol levels. Arugula is another leafy green and makes up the bulk of this salad. The slightly bitter taste is a nice contrast from the sweet watermelon, but this vegetable has more than just good taste going for it. Arugula is excellent for keeping your eyes and heart healthy and aids in digestion by balancing pH levels. Finally, feta cheese pulls this whole salad together. It’s one of the healthiest cheeses, and it’s more easily digestible than those made from cow’s milk. It’s time to put this salad together! How to Make Watermelon Feta Salad Start by combining the salad dressing ingredients and setting them aside. If you don’t have coconut vinegar, apple cider vinegar can be substituted. Split the arugula and kale over three to four plates. Let’s dress up these leafy greens. Add the watermelon, cucumber, tomatoes, goat cheese and pistachios, making sure to combine them well on the plate. Top each plate with fresh mint and green onion. Drizzle the dressing over the watermelon feta salad and chow down. Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. Watermelon Feta Salad Recipe DESCRIPTION This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! INGREDIENTS SALAD: 3 cups arugula 3 lacinato kale leaves, stems removed, chopped/massaged 2 cups watermelon, cubed and seeds removed ½ cup cucumber, halved and sliced 1 cup mini kumato tomatoes, halved ½ cup goat feta ¼ cup pistachios, crushed 3 sprigs mint, stems removed and chopped 1 green onion, finely chopped DRESSING: 3 tablespoons coconut vinegar juice of 1 lime 1 tablespoon maple sugar ½ cup olive oil ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Mix together the dressing ingredients and set aside. On 3–4 plates, add the arugula and kale. Add the watermelon, cucumber, tomatoes, goat feta and pistachios. Top with mint and green onion. Drizzle on dressing and serve. NOTES Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. To read the original article click here. For more articles from Dr. Axe click here.

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Gluten-Free Homemade Berry Tart Recipe

AHA Publisher — Tue, 25 May 2021 07:00:46 +0000

Dr. Josh Axe, DC, DMN, CNS – Berry lovers, rejoice: Spring is finally here, and that means goodbye to frozen winter fruit and hello to fresh, juicy berries. I have the perfect way to celebrate these delightful little fruits: this fresh berry tart recipe. Just the word “tart” can be enough to send even experienced cooks fleeing from the kitchen, but have no fear — this berry tart is super simple and allows all the berry flavors — such as benefit-rich blueberries — to shine through. Because the fruit tart crust has to chill in the refrigerator for at least an hour, this is a terrific recipe to prep the night before. Try taking this to your next barbecue — just be ready to share the recipe! What Is a Tart? Simply put, fruit tarts like this fresh berry tart are dishes baked in pastry shells without a top that often contain jelly, custard and/or fruit. Some tart recipes call for all types of decadent — and sometimes unhealthy — ingredients, but fruit tart recipes can be healthy and easy to make. As you probably guessed, this berry tart is one of the healthier fruit tart recipe choices out there thanks to the healthy berries and gluten-free flour, which are just some of the stars of this recipe: Mixed berries: For this recipe, I like to go with a mix of blackberries, blueberries, raspberries and strawberries. Each of berries is high in vitamin C, manganese, vitamin K, magnesium and many other essential nutrients. Berries are antioxidant powerhouses as well, and they can do everything from protecting against disease to aiding digestion, brain health, weight loss and so much more. Gluten-free flour: My opting for gluten-free flour, you are less likely to deal with digestive issues, and of course, it makes this berry tart recipe good for those with celiac disease. Maple syrup: Instead of adding unhealthy sweeteners or loading up on extra sugar, maple syrup makes for a healthy, natural sweetener to give this dessert a little something extra. Maple syrup nutrition has a relatively low glycemic score, provides antioxidants and can combat inflammation. Butter: Opt for grass-fed butter to ensure you get the healthiest, safest version. It provides healthy fats and is less processed. Eggs: Eggs provide a strong protein punch, and cage-free, free-range eggs ensure you get the highest-quality eggs available. How to Make Berry Tart We’ll start by mixing together the berries and jam and letting them hang out in the fridge. Then, using a food processor or blender, cut the butter into the flour. Once the butter is evenly dispersed, add in the eggs and nutrition-rich maple syrup, and stir it all up to combine. Shape the dough into a ball, and wrap in plastic. Place in the refrigerator for at least an hour — overnight is fine. When you’re ready to get the berry tart going, preheat the oven to 425 degrees Fahrenheit, and line a tart pan with parchment paper. Press the dough into the pan gently, and slide into the oven. Let the dough bake for about 20 minutes or until the crust is lightly browned around the edges. Once the pie crust has cooled to the touch, pour the berry mixture into it. Before diving in, top this beautiful berry tart with my homemade Coconut Whipped Cream. This is a fantastic recipe when berries are in season. Take advantage, and make this berry tart recipe soon! Gluten-Free Homemade Berry Tart Recipe DESCRIPTION When you have fresh, juicy berries, you should try making my gluten-free Berry Tart. It’s easier than making a pie and just as delicious! INGREDIENTS For the filling: 4 cups fresh mixed berries 10 ounces all-fruit jam For the crust: ½ stick butter 3 cups gluten-free all-purpose flour 2 eggs 2 tablespoons maple syrup INSTRUCTIONS Mix together berries and jam. Cover and refrigerate. Cut the butter into the flour with a pastry blender or food processor. Add eggs and maple syrup to flour mixture and combine. Wrap in plastic and refrigerate for at least an hour or overnight. Preheat oven to 425 F. Press dough into a parchment-lined tart pan and bake for 20 minutes or until crust is done and lightly brown around the edges. Allow the pie crust to cool to room temperature. Pour berries into tart crust and serve with coconut whipped cream. NOTES This recipe allows you to decide which type of berries you want to include in the mix. I usually opt for a combination of blackberries, blueberries, raspberries and strawberries, but you can customized to your preferred taste. If you don’t have gluten-free flour on hand, you can use regular all-purpose flour if gluten isn’t a concern for you. The whipped cream topping is optional. To read the original article click here. For more articles from Dr. Axe click here.

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8 Science-Backed Benefits of Brussels Sprouts (Easter Brunch Recipe Included)

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

Dr. Don Colbert – Just ask any kid and they’ll tell you that Brussels sprouts must be healthy. After one glance they know – Brussels Sprouts scream healthy food! But what do they do in the body? The kids are right. Brussels Sprouts do many amazing healthful things in the body including reduced inflammation, oxidative stress, cancer risk, osteoporosis, and more. Here are 8 Science-Backed Benefits of Brussels Sprouts and 1 amazing Easter Brunch Recipe. Keto Zone Bacon Brussels Sprouts for Easter Brunch Ingredients 1 1/2 pounds Brussels sprouts washed and dried 4 ounces (120 g) diced bacon or pancetta 1/4 cup avocado oil or olive oil 4 cloves garlic crushed or finely chopped 1 teaspoon salt 1/2 teaspoon cracked black pepper Instructions Preheat the oven to 425°F. Grease large baking sheet with a small amount of oil or butter. Trim the ends of sprouts and cut in half lengthwise. Add Brussel Sprouts, bacon, and garlic to the pan. Drizzle with oil and season with salt and pepper. Stir or toss the mixture well and spread into a single layer. Roast the sprouts, stirring once midway through cooking, until tender with charred edges (about for 25-30 minutes). Toss again and serve immediately. Serves 6. Nutrition info (per serving): 214 calories, 16 gm fat, 5 gm net carbs (10 grams carbs, 5 gm fiber), 10 gm protein 8 Science-Backed Benefits of Brussels Sprouts 1. HIGH IN FIBER When you see a Brussels Sprout, you may automatically think of fiber. And, you’d be right. For every cup of cooked Brussels Sprouts, you’ll get 4 grams of health-promoting fiber. Brussel Sprout’s fiber can: Promote healthy digestion and relieve constipation (1) Feed the healthy bacteria in your small intestine promote whole-body health (2) Reduce the risk of heart disease and high blood sugars (3, 4) 2. HIGH IN VITAMIN K A nutrient that you don’t see? Vitamin K. Vitamin K is important because it plays vital roles in blood clotting and bone health in the body. Amazingly, Brussels Sprouts contain 274% of your daily vitamin K needs in just 1 cup cooked. There are two forms of vitamin K: Vitamin K1 is the most well-known, and essential for blood coagulation. This is the formation of clots so that cuts and injuries stop bleeding (5). Due to this function, it’s important for anyone on blood thinners to be aware of high Vitamin K foods like Brussels sprouts in their diets. Vitamin K2 plays a role in bone growth, bone health, and protection against osteoporosis, especially during menopause (6). 3. HIGH IN VITAMIN C When you think of vitamin C, you may think of citrus fruits, tomatoes, an even broccoli. But, did you know that 1 cup of cooked Brussels Sprouts provides 162% of your daily vitamin C needs? Vitamin C plays a multitude of roles in the body. It: Improves the growth and repair of tissues in the body Aides the production of proteins like collagen (7) May improve immunity (8) Improves iron absorption by up to 67% (9) Vitamin C is a powerful nutrient, and Brussels Sprouts are loaded with it. 4. ANTIOXIDANT POWERHOUSE Most fruits and vegetables have antioxidants, but certain ones stand out. Brussel Sprouts’ antioxidants stand out. In fact, Brussels sprouts are high in a special antioxidant, called kaempferol. Kaempferol has been extensively studied and found to: Reduce antioxidative stress in cells up to 28% (10) Potentially reduce cancer cell growth Reduce whole-body inflammation Improve heart health (11, 12, 13) 5. POTENTIAL CANCER PROTECTION Beyond the antioxidant-cancer protection, other components of Brussels Sprouts make it a potential cancer fighter. In fact, they also contain nutrients that promote detoxification enzymes. One small study showed a 15-30% increase in these enzymes activity with Brussels Sprout consumption (14). What’s more, Brussels Sprouts’ ability to neutralize free radicals plays a direct role in cancer protection. The compounds formed by oxidative stress likely play a role in chronic diseases like cancer (15). 6. INFLAMMATION REDUCTION As we’ve discussed in previous posts, inflammation is a healthy part of the body’s immune response. However, chronic whole-body inflammation, which is influenced by diet, lifestyles, and weight, can contribute to many chronic diseases such as cancer, diabetes and heart disease (29). Brussels Sprouts may reduce chronic inflammation. In fact, studies show that cruciferous vegetables such as Brussels Sprouts are associated with lower levels of inflammatory markers in the blood (16). What’s more, kaempferol has anti-inflammatory functions as well as antioxidant ones (17). 7. HEALTHY BLOOD SUGAR LEVELS As a cruciferous vegetable, Brussels Sprouts also play a role in keeping blood sugars healthy. In fact, many studies have linked increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (18). Likely, this is due to the fiber and low-carbohydrate level of Brussel Sprouts, making it a great Keto Zone food. But in addition, they also contain alpha-lipoic acid, which improves blood sugars and insulin levels in the body (19). 8. DIINDOLYLMETHANE PRODUCER As outlined in our article on DIM, DIM is a powerful compound that is produced when we eat cruciferous vegetables such as Brussels Sprouts. DIM can help balance hormones, especially during menopause, by: Improving the Metabolism of Estrogen Influencing the Production of “good” estrogens vs. “bad” estrogens Reducing the conversion of Testosterone to Estrogen Providing Anti-Cancer and Anti-Virus Properties Improving Skin Health and Weight Loss DIM is a powerful hormone-balancer, you can increase your levels by increasing cruciferous vegetable consumption and/or using a supplement such as Hormone Zone. Bottom Line Upon first glance, most anyone could tell you that Brussels Sprouts must be healthy. And, they are! There are many science-backed health benefits of Brussel Sprouts. And, with our delicious Keto Zone Bacon Brussels Sprouts recipe, it’s easy to get them all! To read the original article click here. For more articles from Dr. Colbert click here.

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Red Lentil Soup Recipe (Loaded with Vitamins!)

AHA Publisher — Tue, 02 Mar 2021 08:00:50 +0000

Dr. Josh Axe, DC, DMN, CNS – The following is an adapted excerpt from my new book “Ancient Remedies: Secrets to Healing with Herbs, Essential Oils, CBD, and the Most Powerful Natural Medicine in History“ (Little, Brown Spark) Want a healthy, low-calorie vegan soup loaded with vitamin A, C and K … and that will also keep you satisfied for hours? Try this red lentil soup recipe from my new book Ancient Remedies. Lentils are considered a top “functional food” due to their high nutritive value, polyphenols, minerals, fiber and other bioactive compounds. While they’re known for providing protein and fiber, their polyphenol content is becoming the focus of ongoing research, since polyphenols are know play an important role in the prevention of degenerative diseases. One serving of this red lentil soup provides 25 percent daily value of vitamin C, 392 percent (!) daily value of vitamin A and 84 percent of vitamin K, for instance. Wowsers! How to Make Red Lentil Soup In a large soup pot over medium heat, melt the coconut oil. Add the carrots, celery, onion, and garlic and cook, stirring often, for 5 to 8 minutes, until the vegetables are tender. Next, add the broth, lentils and thyme. Lentils-wise, red lentils produce a beautiful color, but green or brown lentils can work just as well and provide nearly an identical nutritional profile. If you’re not a vegan, consider using bone broth from scratch (or protein powder from bone broth mixed with water) for more nutrition. Bring this soup mixture to a boil. Cover, reduce the heat to a simmer, and cook for 20 minutes, or until the lentils are tender. Add the kale and cook for 3 to 4 more minutes to wilt the kale. Season with sea salt and pepper. Red Lentil Soup Recipe DESCRIPTION Want a healthy, low-calorie vegan soup loaded with vitamin A, C and K … and that will also keep you satisfied for hours? Try this red lentil soup recipe from my new book Ancient Remedies. INGREDIENTS 1 tablespoon coconut oil or unsalted grass-fed butter 3 carrots, peeled and chopped 3 celery stalks, chopped 1 onion, chopped 2 garlic cloves, minced 5 cups low sodium vegetable broth 1 cup red lentils (or green or brown) 1 teaspoon dried thyme 2 cups stemmed and chopped kale or Swiss chard sea salt and ground black pepper, to taste INSTRUCTIONS Heat the oil in a large soup pot over medium heat. Add the carrots, celery, onion, and garlic and cook, stirring often, for 5 to 8 minutes, until the vegetables are tender. Add the broth, lentils, and thyme. Bring the soup to a boil. Cover, reduce the heat to a simmer, and cook for 20 minutes, or until the lentils are tender. Add the kale and cook for 3 to 4 more minutes to wilt the kale. Season with salt and pepper. NOTES Serve as a starter for your dinner or even have at lunch with a chunk of crusty sprouted wheat bread. Enjoy! To read the original article click here. For more articles from Dr. Axe click here.

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