Here’s What Will Happen To Your Body When You Add Turmeric To Your Morning Lemon Water

Starting your day with lukewarm lemon water is one of the best things you can do for your body. Lemons are loaded with vitamin C, B, calcium, iron, magnesium, potassium, enzymes, antioxidants, and fibers. Next to adding a host of healthy nutrients, it also kick-starts digestion, boosts the immune system, fights inflammation, and hydrates and energizes the body.

For more info, read: 15 Reasons You Should Be Drinking Lemon Water Every Morning

To make this healthy morning habit even better, I recently started to add turmeric too. In addition to getting the amazing benefits of lukewarm lemon water, turmeric will turn it into a nutrient-dense, cleansing energy bomb to fly through your day.

What turmeric-lemon water can do for you:

• Boost anti-inflammatory properties of lemon water. Curcumin, or turmeric’s active compound, is a potent anti-inflammatory compound which matches the effectiveness of many over-the-counter anti-inflammatory drugs.
• Improve brain power. Lemons are an excellent source of brain-boosting potassium and magnesium, while turmeric has been found to reduce the risk of cognitive disorders such as dementia and Alzheimer’s.
• Antioxidant activity. Both lemon and turmeric possess strong antioxidant activity to keep your skin in perfect condition and keep tumors at bay.
• Improve digestion. Eating or drinking turmeric on a daily basis stimulates the gallbladder, reduces bloating and gas, and prevents inflammation of the digestive tract, while lemon juice helps to loosen and flush out toxins from the digestive system.
• Heart-friendly. Curcumin reduces LDL (or bad) cholesterol, prevents blood clotting, and removes plaque build-ups in the arteries.
• Weight-loss aid. Lemons stoke the metabolic fire, which helps you to burn more calories from the food you eat.
• Cleansing properties. Lemons and turmeric stimulate your liver to produce more enzymes. It enables the liver to work more efficiently in eliminating toxins and waste materials.

Turmeric-lemon water recipe

• 1 glass lukewarm water (nut milk works too)
• ¼ teaspoon turmeric powder
• Juice of ½ lemon (or 1 lime)
• Pinch of black pepper (to increases turmeric’s bioavailability)
• Honey or maple syrup to taste (optional)
• A pinch of cinnamon (optional: for extra anti-diabetic effect)

Add lemon juice, black pepper, turmeric, honey, and cinnamon to a glass of lukewarm water. Drink first thing in the morning on an empty stomach for the best energizing effect. Stir constantly while drinking to avoid all turmeric to sink to the bottom of the glass.

Sources:

http://www.naturalnewsblogs.com/15-reasons-drinking-lemon-water-every-morning/

http://www.naturalnewsblogs.com/happens-body-eat-1-teaspoon-turmeric-every-day/

We all know that without our favorite herbs and spices, dishes like guacamole, meatballs, and casseroles wouldn’t taste half as good. But did you know that science found that herbs and spices also provide a wide range of health benefits? From treating infections to preventing cancer, there’s so much you can get from ingredients found in your kitchen cupboard. In case you were wondering which spices provide what health benefits, here are 11 examples you can include for a long and healthy life.

1. Parsley

Parsley is one of the most widely used herbs today that is native to the Mediterranean region. The versatile herb is used by diabetics in Turkey to reduce blood sugar levels. To see if this practice has any basis in reality, researchers conducted a study on rats to see how parsley affected their blood sugar and liver functioning. The study in question was published in Phytotherapy Research and found that diabetic rats given parsley showed significant improvement in their blood glucose levels. The study also found improvements in liver health in rats fed parsley suggesting that the traditional use of this herb was legitimate.

2. Turmeric

Turmeric is a golden spice with a long history of medical uses dating as far back as 4000 years ago. The plant has gained a lot of attention in the scientific community because the spice proved to fight a wide range of disease in clinical trials. Some of these health benefits include protection against cancer, cardiovascular disease, some types of arthritis, and diabetes. Turmeric was also found to especially benefit digestive health reducing the severity of symptoms in ulcerative colitis, Crohn’s disease, and many other inflammatory conditions. These benefits mostly come from curcumin, the yellow pigment found in turmeric.

3. Ginger

Ginger has a spicy aroma and a peppery taste. Studies on this herb found that plant compounds in ginger work as powerful anti-inflammatories making ginger a great natural alternative to painkillers. Other than that, adding ginger to your stir fries or drinking it as tea can help with stomach problems. Ginger was found to relieve treat nausea, heartburn, flatulence, diarrhea, and to boost poor appetite.

4. Sage

You’ve probably heard of sage tea being a great remedy for a sore throat. The bitter-tasting herb is a powerful antiseptic explaining this well-known benefit. But studies also show that Sage can help with many other conditions as well. A study published in Advances in Therapy found that sage helps with one of the most common symptoms of menopause – hot flashes. According to this study, sage eliminated hot flashes completely by the end of the 8-week trial.

5. Chili powder

Although chili powder is added in tiny amounts in most dishes, the spice is still able to have a strong effect on your health and metabolism. Chili powder is mostly recognized as a great weight-loss aid. A study published in the American Journal of Clinical Nutrition found that chili lowers post-meal blood glucose levels and insulin release. Chili is also believed to function as a powerful appetite suppressant and metabolism enhancer making it a perfect choice for those struggling with excess weight.

6. Garlic

According to an article published in the Avicenna Journal of Phytomedicine, garlic can reduce your risk of cardiovascular disease, fight infections, prevent cancer, and lower blood sugar. The bulbous plant known for its strong aroma was traditionally used to fight parasitic infections but today it is a popular candida remedy while some also say that eating it during the cold season prevents colds.

7. Cinnamon

Cinnamon is the wonderfully aromatic spice that is popularly used in dessert making. The spice is rich in volatile oils and antioxidant compounds some of which are believed to protect against diseases such as atherosclerosis, diabetes, and cancer. As with most herbs and spices, the health-protecting benefits of cinnamon come mostly from the spice’s antioxidants. What makes cinnamon unique among the spices, however, is that it was found to even fight against neurological disorders like Parkinson’s and Alzheimer’s.

8. Black pepper

There was a time when pepper was as expensive as gold. Luckily, those times are over and now everyone gets to enjoy the many health-promoting benefits of pepper. The main active ingredient in black pepper called piperine was found to help scavenge free radicals and thus protect against tumor progression. Other than that, pepper was found to enhance cognitive functioning, absorption of other nutrients, and improve digestion.

9. Celery

The root and leaves of celery can both be eaten, and both help treats various diseases. An article published in Progress in Drug Research claims that celery reduces symptoms of arthritis, stomach ulcers and that it reduces microbe activity. Munching on a celery stalk could give you the same benefits as the stalk also contains the many antioxidants and phytochemicals found in other parts of this plant.

10. Cloves

Cloves are often added to winter desserts and mulled wine. The aromatic spice is also an integral part of Moroccan cuisine. According to an entry in the Asian Pacific Journal of Tropical Biomedicine, the antioxidant and antimicrobial activity of cloves is much higher than in most fruits, vegetables, and other spices making this spice one of the most potent natural remedies out there.

11. Cumin

If you suffer from frequent stomach problems, then adding cumin to your meals may help. However, be careful as the volatile oils in cumin seeds tend to exert a strong aroma which can completely take over your dishes. Cumin seeds were found to help with irritable bowel syndrome while cumin powder helps lower blood lipids.

Conclusion

The wide array of herbs and spices we have available today were also found to be beneficial for overall health. Most of them contain a range of plant compounds and antioxidants that scavenge free radicals or reduce inflammation. Some of them were even found to exert strong antimicrobial activity. Adding these spices to your meals or using them in treatment preparations can help you deal with a host of diseases.

Home Remedies for High Blood Pressure

High blood pressure or also called hypertension is the main factor which triggers many dangerous health ailments including: heart stroke, heart diseases, chronic kidney issues, etc. Commonly, normal blood pressure ranges from 60 to 90 millimeters mercury. However, when you are going down with high blood pressure, this level may raise to 100 – 140 millimeters mercury. It is believed that high blood pressure is derived from not only internal but also external factors, including: genetic factors, aging process, obesity, stress, the lack of vitamin D as well as insulin resistance.

In fact, people can choose among various methods to lower blood pressure. Besides medicinal treatments, we may also make use of some natural ingredients which are available in our house kitchen to address high blood pressure.

Following are top 10 simple home remedies for high blood pressure which may take effects.

1. Lemon

In fact, lemon is one of the best home remedies for high blood pressure. Not only can lemon inhibit blood vessel hardening, this familiar fruit will also soften blood vessels and increase their flexibility. Thus, it is easy to understand that regular lemon consumption will keep blood pressure in check effectively. Moreover, the richness in vitamin C enables lemon to be a powerful antioxidant which can neutralize free radicals’ activities inside the body system.

Extract some lemon juice

Add a cup of water into the solution

Put some honey or a little salt into the mixture

Drink it every morning

2. Watermelon Seeds

Everybody loves watermelon. This fruit of summer is packed with an abundant source of energy which may save you from certain health issues. Not only watermelon fruit are useful, its seeds can also help with some problems including high blood pressure. By removing the rigidity in blood vessels, watermelon seeds may keep blood pressure in check and improving kidney functions effectively.

Crush watermelon seeds

Add them to a cup of boiling water

Leave it on 1-2 hours

Strain the solution

Consume this liquid everyday

3. Garlic

When it comes to natural home remedies for high blood pressure, people usually mention garlic. Thanks to the ability to promote nitric oxide and hydrogen sulfide production, garlic may naturally relax blood vessels, leading to a stable blood pressure. You may simply include more garlic in your daily diet or drink garlic juice 2-3 times a week to witness considerable improvement in your problem.

Also, garlic can make contribution to Home Remedies for Oral Thrush and Home Remedies for Abscessed Tooth.

4. Banana

Obviously, banana lovers may feel so happy when hearing this news as they have one more reason to add their favorite fruit more frequently into their diet. In fact, banana can provide a welcome relief from annoying symptoms of high blood pressure due to its high content of potassium. Therefore, let’s eat at least 1-2 bananas daily to regulate your blood pressure effectively.

5. Sodium Intake

When dealing with high blood pressure, it is necessary that you reduce your sodium consumption. Facts have shown that sodium is harmful element which may trigger worse situation of high blood pressure. Hence, during the treatment for high blood pressure, you should stay away from processed foods and high salt consumption.

6. Celery

In case you find that these above mentioned home remedies for high blood pressure are not effective enough, you are highly suggested to try celery. According to scientific evidence, celery is an excellent source of phthalides – a valuable element which may reduce tension into artery muscles as well as improve blood flow into blood vessels. More than this, regular consumption of celery will prevent blood vessel constriction – a common issue which happens in high blood pressure patients.

Extract celery juice

Mix it with water with 1:1 ratio

Drink this solution each day

7. Coconut

In general, high blood pressure may easily cause people to deal with dehydration. And coconut water is a perfect choice to deal with high blood pressure. The perfect combination of potassium, magnesium and vitamin C is a good explaination for coconut’s great ability to supply water for the body system. Instead to drinking coconut water, you may also choose to use coconut oil in your diet.

8. Cayenne Pepper

If you can stand spicy taste of cayenne pepper, you can take advantage of it as one of the most effective home remedies for high blood pressure. By controling the formation of platelet in blood flow, cayenne pepper may support proper function of blood circulation effectively, leading to stable blood pressure. Commonly, the best way to consume cayenne pepper is to use it with soup or salad. Or else, you can drink water with small amount of cayenne powder each morning.

9. Onions

You may make a big mistake if you have ever thought that onions are only used to cooking. In fact, onions can do more than that. They are able to improve mood, reduce acne scars and especially turn into effective home remedies for high blood pressure. This effect is attributed to the appearance of quercetin – a powerful antioxidant flavonol in onions.

You may also learn more about effect of onions at Home Remedies for Scabies.

10. Honey

For long, people have been using honey as one of the best home remedies for high blood pressure.

Put 2 spoons of honey into water

Drop some lemon juice into the solution

Consumt this liquid everyday

Source:

https://authorityremedies.com/home-remedies-for-high-blood-pressure/

http://www.ncbi.nlm.nih.gov/pmc/

https://www.nlm.nih.gov/

Make time for thyme: How to grow your own thyme

If you feel like your roast chicken is missing that special something, a pinch of thyme might just do the trick. Now, you could go to your local farmers’ market to purchase a small bundle of thyme… or you could grow it yourself in your very own backyard. Not only is this aromatic, flavorful herb a great addition to any dish, but it’s not that difficult to grow.

Growing your own thyme

According to RodalesOrganicLife.com, there are over 400 varieties of thyme, with those varieties falling under either ornamental thyme or culinary thyme. If you’re growing thyme for kitchen use then the most common and popular types are French or common thyme, lemon thyme, and caraway thyme. Whichever you pick, the best part about these hardy herbs are easy to grow but are slow. Thyme takes anywhere from 14 to 28 days to germinate.

When you purchase an ounce of thyme seeds, you purchase a packet of 170,000 seeds. Those tiny seeds prefer dry soil, lots of sun, and little water and attention. We recommend that you begin seeding indoors in shallow soil, making sure to space them inches apart so they have room to grow. Thyme in small gardens should be placed nine inches apart, while thyme in larger plant beds should be placed 12 to 18 inches apart. Once they’ve taken root you can move them outside for better exposure to the sun.

For best results, harvest your thyme herbs just before they begin to flower. This will allow you to better enjoy their full, potent flavor. To harvest thyme simply clip the stem, one and a half to two inches from the soil, and leave behind the woody growth. After you’ve harvested your thyme place the stems on newspaper sheets or screen and dry them someplace warm and airy. (RELATED: Find more news about growing and using herbs at Herbs.news.)

Thyme can be preserved in a number of ways. You can refrigerate it, freeze it, or preserve it in oil. 

Take note of these extra tips.

• Little to no covering is best for thyme.
• If growing them outdoors isn’t a viable option, then placing them indoors under standard fluorescent lamps will do.
• Mulch is good for controlling weeds.
• Thyme seeds can keep for up to three years, so you don’t need to plant them all at once. You can save the rest for a later date.
• If desired, you can opt to grow your thyme alongside companion plants. Rosemary is a good companion plant if your thyme is being grown inside a container. Tomatoes, eggplants, cabbages, and strawberries are ideal for garden-grown thyme.

Why Thyme?

Now after all this, you might be asking yourself, “Is growing thyme really worth it?”

If your kitchen is your personal domain, then thyme is an invaluable plant. You can use it to give your stews and meats an extra kick. It can be added to butter and even bread. Thyme also pairs quite well with other herbs like oregano and parsley. Really, it’s all up to you on what to do with your homegrown thyme. The best part is that you don’t need to rush to the grocery to buy more once your kitchen runs out of it. You can just step outside into your garden.

If you’re not much of a cook, thyme is still an excellent addition to your home. This simple herb offers a variety of health benefits thanks to its antimicrobial characteristics and antioxidants. Drinking a cup of thyme tea can relieve bad colds or bloating. Adding thyme to your diet allows you enjoy its multitude of vitamins and minerals, including calcium, iron, and vitamin A.

Sources:

RodalesOrganicLife.com

TheKitchn.com

Burpee.com

OurHerbGarden.com

FieldofFlavor.com

NaturalNewsBlogs.com

One cup wonder: How to reuse old coffee grounds

Your cup of joe can do more than perk you up in the morning. From exfoliating your face to removing dirt from tiles, used coffee grounds are useful in more ways than one.

For your skin and body:

• Easy Exfoliant – Combine used coffee grounds with equal parts all-natural oil (we recommend using either olive oil or coconut oil) to create an affordable exfoliant.
• Under-Eye Puffiness Remover – If you’ve got a bad case of under-eye puffiness then coffee grounds can take care of that. Mix the grounds with water and then smear the paste under your eyes. Leave on for 15 minutes and then rinse.
• Cellulite Combatant – More than just removing puffiness, coffee grounds can also be used on cellulite. Rub a mixture of warm water or coconut oil and grounds onto the affected areas and then rinse. Do this everyday for two to four weeks.
• Hair Care – Massage a handful of used coffee grounds into your hair to remove product build-up. The grounds will remove residue without harming your hair.

For your home:

• Bye Bye Dirt – Coffee grounds mixed with soapy water is an inexpensive way to clear away dirt from tiles, pans, grills and kitchen counters.
• Furniture Fixer – Scratches on your furniture? Make a blend of grounds with ¼-cup vinegar and ¼-cup warm water and then set aside for an hour. Use a rag or cotton bud to rub the paste onto the scratched surface.
• Banish Bad Smell – Place a container of used grounds in the back of your refrigerator to get rid of those awful odors. You can also rub grounds on your hands after chopping onions to neutralize the smell.
• Add Some Flavor – Give your brownies that extra punch by replacing milk with used coffee grounds. They also give meat an added dash of flavor when used as tenderizer or seasoning.
• Pet Protector – If your dog or cat has fleas, then a coffee ground rub after rinsing off their shampoo will take care of the pests in their fur.

For your garden:

• Compost and Fertilizer – Used coffee grounds are rich in nitrogen, making them ideal for composting and fertilizing. Add one-part old brewed grounds—they need time to break down, so fresh grounds won’t do—to a compost pile of one-part grass clippings and one-part leaves. You can also combine the grounds to the soil of acid-loving plants like tomatoes and roses.
• Pest Prevention – Used coffee grounds are a great alternative to keep your garden safe. Sprinkle grounds around your plants to protect them from slugs, ants, and snails.
• Color Changer – You can alter the color of your hydrangeas with coffee grounds. Adding grounds into the plant soil lowers the pH level and produces hydrangeas with a brighter blue hue.
• Carrot Power – Before sowing carrot seeds, mix them with old, used coffee grounds. Not only will your carrots come out bigger and better, but they’ll be easier to sow.

For your hobbies:

• Simple Sepia – If you like to paint, then mixing coffee grounds with water makes it easier to create sepia-toned paintings.
• New Old Wood – Place one steel wool pad and one tablespoon of coffee grounds in a jar and then fill it up with white vinegar. Set the jar aside for a day and then remove the steel wool while wearing gloves. Rub the wool over wood, wait for it to dry and then repeat to give your wood a silvery glaze.

Sources:

DailyMail.co.uk

TheKitchn.com

NaturalNewsBlogs.com

NaturalLivingIdeas.com

PINEAPPLE & TURMERIC ANTI-INFLAMMATORY SMOOTHIE

So you’ve read about the health benefits of turmeric, but not sure how you can use it? Here’s a smoothie recipe that uses it in the most refreshing way while offering a host of health benefits!

Turmeric would have to be one of Mother Nature’s best gifts! With uses from detoxing the body, lower inflammation and support healthy immune system.

Pineapples contain the digestive enzyme bromelain, a natural enzyme that supports the digestive system in breaking down and absorbing nutrients from the food we eat.

• 1 cup diced pineapple
• 1 tsp turmeric powder or freshly grated
• 1 tbsp chia seeds
• 1 tbsp shredded coconut
• 1/2 lime, peeled
• 1 cup water or coconut water
• Optional: maca powder
• A dash of black pepper (it sounds weird but necessary to help with the absorption of curcumin in turmeric)

Blend all ingredients together and enjoy!

How Do You Love Using Turmeric? 

source:

foodmatters.tv

THIS ONE FOOD WILL MAKE YOUR ECZEMA AND ACNE DISAPPEAR

When I was younger, I was plagued with stomach problems. I sometimes missed school because of how awful I felt and later in my adult life it seemed everything I ate made me have that disgusting bloated feeling. It wasn’t until I learned about the processed food industry and began eating real nutritious food that these problems disappeared. That’s because sugar, refined carbs, certain food additives and junk foods all contribute to poor gut health and cause inflammation. If only I knew then what I know now!

In our over-sanitized modern world, most of us aren’t exposed to very much good bacteria, and this can be a problem. Most of our food has been pasteurized, irradiated, or chemically treated to kill bugs – but this also kills the good stuff. Our soil is depleted of good bacteria with the overuse of synthetic pesticides and other chemical contamination. Certain substances in our food have also been suspected to cause leaky gut syndrome – which creates tiny little holes in our digestive system organs that leak out the good bacteria we need to stay healthy and keep our immune system strong.

This is why we absolutely must do everything to restore the good bacteria in our guts. Historically, food was often preserved with fermentation and traditional diets often consisted of raw and fermented foods that contained a healthy dose of good bacteria. The fermentation process creates good bacteria (probiotics) that work like a little army in your gut helping todefend you from various ailments.

Why I eat fermented foods on a regular basis (almost daily!):Increases the good bugs in your gut: Fortunately, you can easily increase the amount of good bacteria in your gut simply by eating fermented foods. The bacteria found in fermented food is likely more varied, and more easily assimilated in the body than what you can get from most probiotic supplements.
Prevent breakouts, eczema and skin rashes: Inflammation caused by an imbalance of gut bacteria can show up in the form of acne, eczema or other ailments on your skin. When you get balance back, these skin issues can improve dramatically. My eczema improved dramatically after figuring this out which I am incredibly thankful for since it used to be all over my face. I was on several prescription drugs to control it, and now no longer have to take them.

Get more nutrition: The fermentation process increases the nutritional value of food. Many fermented foods are good sources of K2 (a vitamin that is rare in most diets) and B vitamins, including B-12.

Improve your digestion: When you optimize your gut bacteria and digestive enzymes you are able to absorb more nutrients and Improve Your Intestinal Tract Health which helps with virtually all diet related stomach ailments under the sun. Taking a daily probiotic and eating fermented foods have helped me avoid the dreaded bubble gut feeling I used to have.

Strengthen your immune system: Since Up To 80% Of Your Immune System Resides In Your Gut, you want to keep it healthy. Ever since I started adding fermented foods to my diet, I have gotten sick less.

Will help you stay lean: Good bacteria’s role in curbing obesity is Still Being Studied, but Some Research Indicates that bad bacteria promotes obesity, while good bacteria fights it.

My favorite fermented foods:

Fermented foods are really easy to add to your diet because they are inexpensive to make at home. It can be as simple as making homemade sauerkraut with just cabbage, water and salt.

 You also might want to try:

Plain yogurt: Only choose organic, and mix it with your own fruit at home. My favorite brands are Traderspoint that comes in little glass bottles and Maple Hill Creamery. And, two-thumbs up if you’re lucky enough to have a mom that makes homemade yogurt – like mine does. Here Are Some Other Important Details You Need To Know About Store-Bought Yogurt.

Miso paste: A fermented mixture of soybeans, sea salt, and rice koji. Since the soy is fermented, the phytoestrogens and phytates are reduced, just make sure you choose organic to avoid GMOs! My favorite brand is Miso Master and my Miso Soup Recipe is a delicious way to work this into your diet.

Tempeh: Also made fermented soybeans, it comes in a cake form, similar to a very firm veggie burger. It’s good when you marinate it and use as a meat substitute.

Kombucha: A naturally carbonated drink and if you crave soda, this Recipe For Kombucha Soda can really help you to get over it.

Fermented pickles (and other veggies):Most pickles in the store aren’t fermented, but you can order some naturally fermented pickles online from Real Pickles (currently only available in the northeast). You can also make these on the cheap at home With This Recipe.

My favorite fermented food of all-time is kimchi, which is a traditional fermented Korean side dish made of vegetables with a variety of seasonings. It’s delicious on top of quinoa, wild rice, or on a sandwich. I hope you enjoy this super simple recipe for kimchi and let me know what you think. I love to hear your stories!

Food Babe’s Simple Probiotic Kimchi

Ingredients

• 1 head napa cabbage, chopped
• ¼ cup sea salt
• 1 small daikon radish, diced
• 1½” piece fresh ginger, minced
• 3 cloves garlic, minced
• 3-4 tablespoons Korean chili powder
• 1 tablespoon coconut sugar (alternative: ½ apple, shredded)
• 4-6 scallions, chopped

Instructions

1. Place the cabbage in a large bowl. Mix the sea salt with 2 cups of water and pour over the cabbage. Let sit for at least 2 hours to allow the cabbage to wilt.
2. While the cabbage is sitting, mix together the ginger, garlic, chili powder and coconut sugar. Set aside.
3. When the cabbage is wilted, add the radish and scallions to the bowl along with the spice mix and 1 cup of water. Mix fully to combine. Place the kimchi into mason jars, packing tightly to release any air bubbles trapped in the bottom. Cover the kimchi with the remaining liquid until it is roughly 1” from the top of the jar. Seal tightly.
4. Let the kimchi sit at room temperature for 24 hours. After that, place in the refrigerator and ferment for 1 week. The kimchi will last in the refrigerator for up to 1 month.

Notes

***Please use all organic ingredients if possible.***

Do you know someone who has acne, eczema, digestive issues or could use gut health promoting tips? Please share this post with them and spread the word. I’m convinced we can all be healthy if we keep our voices loud!

source

5 Food "Rules" That Just Might Make You Happier

Are you ready to eat your way happy? Here are some whole-foods approaches that could improve your health and your mood. 

1. Eat like the Greeks.

One longitudinal study looked at several thousand people to see if there was a correlation between depressive symptoms and diet over time. After seven years, they found that those who followed a Mediterranean diet (essentially veggies, fruits, whole grains and fish) were less likely to show depressive symptoms compared to those who didn't eat the diet.

2. Eat your protein.

Taking amino acid supplements has been found to reduce symptoms of depression and mental disorders because they aid in the formation of neurotransmitters in the brain. The good news is that your body automatically produces most of the 21 amino acids required, and the other nine are easily found in common proteins in a well-balanced diet.

Lean meats like beef, ham, and pork are abundant in amino acids, as are poultry and seafood. Eggs and dairy are also high in protein and amino acids, and there are some excellent plant sources including quinoa, soy, soybeans, tofu, beans and nuts. 

3. Supplement with Omega-3 fatty acids.

Omega-3s are the "essential fats" found in some fish, grass-fed beef, and eggs yolks. A decline in omega-3 consumption has been linked to depression. (Want to learn more about these essential fats and how to be sure you're getting enough? Start here.)

4. Eat carbs.

Paleo and other very low carb diets may be popular, but before you quit bread forever, keep in mind that a diet too low in carbohydrates can exacerbate depression. This is because carbohydrate-rich foods release serotonin and tryptophan, which help regulate mood.

If you're going to eat carbs, focus on the "low GI foods" (this includes most vegetables and fruits, whole grains, etc.). These foods keep us fuller, longer, and don't spike blood sugar as quickly.

Go easy on "high GI foods" (which include candies, sugar, and white bread). These spike your mood rapidly, but what goes up must come down ...

5. Get more folate.

Want to know a surprising way to cheer up? Eat more leafy greens, which are loaded with folate. One study found that many adults diagnosed with depressive issues have low levels of folate.

So how should you eat?

It's pretty simple: eat real food.

Real food means eating plenty of fish like salmon, mackerel and herring, which will give us Omega 3s that we need.

Real food means that we’ll eat tons of veggies like dark leafy greens (spinach, collards, kale), which give us folate.

Real food means we’ll be getting good quality grass-fed beef and good chicken, which give us all the amino acids necessary to build neurotransmitters optimally and keep our energy levels stable throughout the day.

Follow these food rules and you’re well on your way to consuming a “whole foods” happiness diet every day. Of course, please consult your health care practitioner first.

The Healthiest Rice You’ve Never Tried

When is rice not really rice? When you buy it from one of the dozens of food companies out there marketing “wild rice” that isn’t, in fact, wild at all. A majority of what is marketed as wild rice today comes from California, where it’s grown in paddies from hybrid seed derived from the truly wild rice that grows in the Great Lakes region. Aside from the fact that you’re buying “wild” rice that isn’t really wild, the resulting product, sold at cheaper prices than truly wild rice, is undercutting the market for honest-to-goodness wild rice hand-harvested using traditional means by Native Americans.

True wild rice grains, high in protein, fiber, folic acid and B vitamins (and naturally gluten-free), are the noncultivated seeds of the marsh grass Zizania aquatica, indigenous to the Great Lakes in Wisconsin, Michigan, Minnesota and parts of Canada. For over a thousand years, Ojibwe (Anishinaabeg) and other Native American and Canadian tribes have been harvesting wild rice, ormanoomin, using sticks, a canoe, and a pushing pole in the months of August and September. The grains are then dried and roasted, or “parched,” often over wood fires. In a good year, they can harvest over 50,000 pounds, providing income and employment to native tribes in desperate need of both.

“The rice of the Anishinaabeg comes truly from our people, and half of our people live in economic poverty,” says Ojibwe environmentalist Winona LaDuke, the executive director of Honor the Earth and Native Harvest, and the founding director for the White Earth Land Recovery Project, which is working to protect indigenous wild rice stocks. Unemployment on the White Earth Indian Reservation has reached as high as 50 percent. “This is a food and a crop which provides for us, allowing us to purchase fuel oil, chainsaws, propane, new cars and winter coats,” says LaDuke. “Wild rice is critical to our economy and way of life.”

In addition to the glut of cheaper, domesticated wild rice, true wild rice is also under threat from genetic engineering (attempts to genetically modify rice with higher vitamin A levels would wipe out wild versions), as well as proposed mining projects that would disrupt the lake and river ecosystems that house wild rice beds. “Our wild rice is our most sacred food,” she adds. “This is the only place in the world where it grows, and it is an incredible gift from the creator. This gift requires our diligence and protection.” There’s a distinct flavor difference, she adds, between the hand-harvested grass knocked into canoes the traditional way and the commercially produce wild rice grown in paddies using chemicals, fertilizers and a combine.

Not only do Native tribes benefit when you buy truly wild rice, but you do, too. True wild rice is softer, and thus takes less time to cook, than the harder domesticated kind. LaDuke likes to use a ratio of two parts water to one part rice, and she simmers the rice for around 20 minutes. Test a grain to ensure that it’s tender, and then drain off any excess water. (Domesticated wild rice takes approximately 45 minutes to soften sufficiently.) She then sautés cashews, red onions, and sometimes meat in olive oil or butter and stirs them into the cooked rice, adding salt and pepper to taste. “I also like to use bergamot, which is one of our most prized herbs, and sometimes I add dried cranberries.”

You can use chewy, nutty wild rice as a stuffing for squash, in pilafs or to make grain-based salads. Wild rice partners well with both sweet and sour fruits. It’s also great for adding heft and nutrition to soups; wild rice has fewer calories but more protein and fiber than brown rice. Try LaDuke’s recipe for comforting chicken wild rice soup, below, or for an unexpectedly delicious side dish, serve her wild rice with hazelnuts and blueberries alongside your choice of protein. You can order genuine wild rice from Native Harvest or Eden Foods.

Chicken Wild Rice Soup (Manoomin Baaka’akwe nabob)

1 ½ cup Native Harvest wild rice

1 large onion, thinly sliced

5 carrots, thinly sliced

2 stalks celery, diced

1 green pepper, diced

6 cups water

1 whole stewing chicken or chicken pieces

sautéed garlic

fresh basil

dill

Dijon mustard

Mix together wild rice, onion, carrots, celery, pepper and water. Pour ingredients into stew pot, place chicken on top and cook for one hour on stove. Turn off heat, remove chicken and carefully de-bone. Return chicken to pot, then add salt and pepper to taste, and sautéed garlic, fresh basil, dill and Dijon mustard to taste; cook until tender.

Wild Rice with Hazelnuts and Blueberries

2 cups Native Harvest wild rice

5 cups water

2 onions

1 cup hazelnuts

1 cup dried blueberries

Wash wild rice and combine with water and onions in a large kettle. Bring to a boil, then cover and simmer for approximately 20 minutes, or until most of the water is absorbed. Add the hazelnuts and dried blueberries, mixing thoroughly. Steam, covered, for an additional 8 minutes, stirring occasionally. Serve hot.

Source:

rodalenews.com

What the World’s Top Health Experts Eat for Breakfast

We’ve got our healthy breakfast, but here 23 of the world’s top health experts  share their favorite way to fuel up, from classics like oatmeal, high-protein smoothies, and eggs, to more creative first meals that don’t happen until noon.

1. Barry Jay, Co-Founder of Barry’s Bootcamp @bootcampbarry

In this past year, I’ve returned to being a vegan. My breakfasts tend to vary, depending on my mood. Typically it’s either oatmeal with natural almond or peanut butter, whole-grain bread with almond butter, or a protein shake consisting of almond milk, PlantFusion protein powder, peanut butter, and banana.

2. Mike Roussell, Ph.D., Nutrition Consultant and Author of 6 Pillars of Nutrition @mikeroussell

My typical breakfast is a glass of plain kefir, scrambled eggs with spinach and feta cheese, and a side of prunes.

3. Tony Horton, Celebrity Fitness Trainer and Creator of P90X @Tony_Horton

I saute tomato, garlic, red onion, pepper, and balsamic vinegar in olive oil, and I serve this on toasted sprouted whole-grain bread topped with eggs over easy and avocado.

4. Keri Gans, R.D.N., Author of The Small Change Diet @kerigans

Oatmeal cooked with nonfat milk, topped with chunky natural almond butter and chia seeds. I take my vitamins with 1/4 cup calcium-fortified OJ mixed with around 3/4 cup seltzer. Then I top it all off with a mug of black coffee (half decaf/half caffeinated). I would do total decaf, but I compromise for my husband who needs his caffeine.

5. David Katz, M.D., M.P.H., Director of Yale University Prevention Research Center and Author ofDisease Proof @DrDavidKatz

Blueberries, blackberries, raspberries, banana, and any other fruit in season; nonfat, plain Greek yogurt; whole-grain cereal from Nature’s Path; and a bit of cinnamon.

6. Brett Hoebel, Fitness Expert and Creator of 20 Minute Body @bretthoebel

I make a chocolate peanut butter protein shake by combining chocolate protein powder, natural unsalted peanut butter, ice, unsweetened almond or coconut milk, cinnamon, and water.

7. Cynthia Sass, R.D., New York Times Best-Selling Author and Sports Nutritionist @CynthiaSass

My usual go-to breakfast these days is an apple smoothie made of a chopped apple (skin on) blended with unsweetened coconut milk, coconut butter, unsweetened pea protein powder, a handful of fresh spinach, and fresh grated ginger. I also have a tall glass of water with lots of fresh-squeezed lemon added.

8. Marion Nestle, Ph.D., M.P.H., Paulette Goddard Professor of Nutrition, Food Studies, and Public Health at New York University @marionnestle

I’m not a breakfast eater and don’t start eating until when most people start thinking about lunch. I do like to have coffee, but just don’t feel hungry in the early morning. I like to eat when I feel hungry, usually after 11:00 or so. At that point, I go for cereal—cold or hot, with fruit and a little brown sugar.

9. Heidi Kristoffer, Creator of CrossFlowX @heidikristoffer

Upon waking, I always drink room-temp water with lemon. For breakfast, I make a vegan parfait layered with coconut yogurt, papaya, and homemade granola of oats, millet, raw nuts, coconut, and goji berries. After, I will have warm tea and more water with lemon.

10. Jessica Matthews, Assistant Professor of Health and Exercise Science at Miramar College @fitexpertjess

A “breakfast bowl:” sliced hard-boiled egg whites, black beans, cubed tofu seasoned with Franks Red Hot, and avocado. It’s a delicious combo of protein, carbs, and healthy fats.

11. Valerie Goldstein-Berkowitz, R.D., Nutrition and Wellness Expert at Performance Health NYC and Author of The Stubborn Fat Fix @nutritionnohow

My aim is to always get the most “nutrient” bang for the “calorie” buck, and my favorite breakfast is one that is full of color, nutrition, taste, and convenience. I typically start the day off with a cup of rooibos tea, two smoked salmon cigars (sliced Alaskan salmon rolled with cucumber, avocado, tomato, and onion), and a small bowl of cottage cheese with almonds.

12. Anna Kaiser, Founder & CEO of AKT InMotion @TheKaiserTweet

I make a super-energizing and empowering smoothie each a.m.: chocolate whey protein, almond butter, raspberries, blueberries, chia seeds, and Alkaline Grasses Powder from the Juicy Naam mixed with some water and ice.

13. Jill Miller, Fitness Therapy Expert, Co-Founder of Tune Up Fitness, and Author of The Roll Model @yogatuneup

I start my day at 7:30 a.m. with at least 14 ounces of room-temperature water, followed by a shot of beneficial bacteria, then chase it all down with a cappuccino. I make another cappuccino (this time decaf) while I prep breakfast for my husband and I. My go-to daily nourishment is farmers’ market eggs scrambled into an omelet cooked in a generous dose of organic butter. I’ll slice an avocado for my omelet while I toast gluten-free bread. I slather my toast with organic whippedcream cheese and strawberry preserves.

Lately, I have also been eating what I call “second breakfast” about two hours after my first breakfast. I am eight months into nursing my daughter, and I find I am extra hungry in the late morning. I mix vanilla bean sheep yogurt with a banana, cocoa powder, and a handful of granola to tide me over until lunch.

14. Neghar Fonooni, Founder of Eat, Lift, & Be Happy and Author of Lean & Lovely: The Total Transformation System @negharfonooni

My breakfast is Vega Choc-a-lot Protein Smoothie mix blended with avocado, spinach, and almond milk.

15. Erica Giovinazzo, R.D., Brick New York: CrossFit Coach and Nutritionist @ericasedge

I cook up whole eggs and egg whites, which I eat topped with peach and mango salsa. I am a firm believer in the importance of protein at breakfast. Because we’re fasting overnight while we sleep, our body naturally releases sugar into our bloodstream, and so our blood sugar is always slightly higher in the morning. There’s no need then to add fuel to fire with even more sugar!

16. Danielle Tafeen Karuna, Founder of Provita and Yoga Expert @ProvitaLiving

I always start my day off with a big glass of room-temperature water to hydrate first. After meditating, I have oatmeal pretty much every day of the week. I make it with water and add low-sugar, wheat-free granola, chia seeds, wild blueberries, and a scoop of cashew or almond butter. My husband always makes me a cup of coffee in the morning, but I drink it after I eat, so I usually take it to go with foamed coconut-almond milk and a bit of Truvia.

17. Elisa Zied, R.D.N., Author of Younger Next Week @elisazied

A breakfast I love is Cheerios with sliced banana, nonfat milk, and a hard-boiled egg.

18. Dana Angelo White, R.D., Nutrition Expert for FoodNetwork.com and Sports Dietitian and Clinical Professor at Quinnipiac University @DWNutrition

I keep sliced whole-grain bread from a local bakery in the freezer. On busy mornings I toast it and spread with peanut butter or top with a scrambled egg, cheese, and sliced tomato. On the weekends, I turn it into French toast. It’s a simple, healthy ingredient that’s so versatile.

19. Gabrielle Bernstein, New York Times Best-Selling Author and Life Coach @gabbybernstein

My go-to breakfast is gluten-free oatmeal, coconut yogurt, and yerba mate tea.

20. Ellie Krieger, R.D., New York Times Best-Selling Author and Host of Food Network’sHealthy Appetite @Ellie_Krieger

Overnight oats in a jar: I mix yogurt, milk, oats, vanilla, cinnamon, and honey, then stir in some quartered grapes and almonds, and put it in jars to sit in the fridge overnight. By morning the oats have softened and absorbed all the great flavors, and it becomes like a pudding studded with sweet juicy bites of grapes and crunchy almonds.

21. Adam Bornstein, New York Times Best-Selling Author and Founder of Born Fitness @BornFitness

My breakfast starts later than most. I enjoy intermittent fasting, which means breakfast usually happens around noon. At that time, I’m feasting on an egg scramble with broccoli, spinach, peppers, and chicken sausage topped with sriracha. If it’s a training day, I’ll have a side of fruit salad or cream of rice mixed with almond butter and protein powder.

22. Tracy Mallett, Celebrity Trainer and Lifestyle Expert @traceymallett

My breakfast is steel-cut oats and raspberries with flaxseeds and coconut milk.

23. Joy Bauer, R.D.N., Health and Nutrition Expert for NBC’s Today Show and Founder of Nourish Snacks @joybauer

My mornings are so hectic that my go-to breakfasts are usually fast and fuss-free. One of my favorites is low-fat, plain Greek yogurt topped with one of my Nourish Snacks, like Coconuts for You (coconut chia-oat clusters), Cocoa Loco (dark chocolate chia-oat clusters), or Granny’s Apple Pie (cinnamon-spiced apples and walnuts).

Source:

greatist.com