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5 Things to Avoid and 6 Foods to Eat to Help Prevent Alzheimer’s

Wondering how to prevent Alzheimer’s disease and keep your brain healthy? Science is showing that diet and lifestyle changes CAN protect against cognitive decline. Learn what threatens your brain health and specific foods for brain health that you can start eating now.

By Neal Barnard, MD • A version of this article was originally published in Naked Food Magazine

Alzheimer’s disease is the fastest growing health threat in the United States, according to a 2013 landmark report from researchers at the University of Washington in Seattle.

How to Prevent Alzheimer’s and Fight Memory Loss with Diet and Lifestyle Changes

The latest scientific findings show that diet and lifestyle changes can create a barrier against cognitive decline.

Researchers from the Chicago Health and Aging Project analyzed the diets of thousands of people over many years. The findings are groundbreaking.

Saturated “bad” fat — found in milk, cheese, and meat — is strongly linked to the risk of developing Alzheimer’s disease, increasing risk more than threefold. Trans fats increase risk fivefold. Avoiding these fats can cut risk dramatically.

Foods rich in vitamin E, such as broccoli, walnuts, almonds, and sunflower seeds, also reduced dementia risk by as much as 70%.

Other studies show that foods overly rich in iron or copper can promote cognitive loss.

And also that folate, vitamin B6, and vitamin B12 may help protect the memory.

iStock.com/kerdkanno

This brain-healthy diet is almost identical to the diet that helps prevent stroke, heart disease, obesity, and other chronic diseases: a low-fat diet of vegetables, fruits, whole grains, and legumes.

Combining this with physical and mental exercise and avoiding harmful toxins, such as aluminum in supplements or cookware, can maximize protection for the brain.

5 Things That Threaten Your Brain Health

Saturated fats found in meats, dairy products, and eggs appear to encourage the production of beta-amyloid plaques within the brain. The Chicago Health and Aging Study reported in the Archives of Neurology in 2003 that people consuming the most saturated fat had more than triple the risk of developing Alzheimer’s disease, compared with people who generally avoided these foods.

Aluminum has been found in the brains of Alzheimer’s patients, so it pays to err on the side of caution. Avoid uncoated aluminum cookware and read labels when buying baking powder, antacids, and processed foods.

Excess copper impairs cognition — even in mid-adulthood — and ends up in the plaques of Alzheimer’s disease. It comes from copper pipes and nutritional supplements.

Excess iron can build up in the brain, sparking the production of damaging free radicals. Sources of excess iron include cast-iron cookware, meats, and iron supplements.

Trans fats, found in doughnuts and snack pastries, have been shown to increase Alzheimer’s risk more than fivefold. These “bad fats” raise cholesterol levels and apparently increase production of the beta-amyloid protein that collects in plaques in the brain as Alzheimer’s disease begins.

Power Foods for Brain Health

iStock.com/tycoon751

Vitamin B12 is essential for healthy nerves and brain cells. While many people have trouble absorbing vitamin B12 from foods, B12 in supplements is highly absorbable. Together, folate, vitamin B6, and vitamin B12 eliminate homocysteine, which can build up in the bloodstream — rather like factory waste — and damage the brain.

Blueberries and grapes get their deep colors from anthocyanins, which are powerful antioxidants shown to improve learning and recall in studies at the University of Cincinnati.

Beans and chickpeas have vitamin B6 and folate, as well as protein and calcium, with no saturated fat or trans fat.

Sweet potatoes are the dietary staple of Okinawans, the longest-lived people on Earth, who are also known for maintaining mental clarity into old age. Sweet potatoes are extremely rich in beta-carotene, a powerful antioxidant.

Nuts and seeds are rich in vitamin E, which has been shown to help prevent Alzheimer’s disease. Especially good sources are almonds, walnuts, hazelnuts, pine nuts, pecans, pistachios, sunflower seeds, sesame seeds, and flaxseed. Just 1 ounce — a small handful — each day is plenty.

Green leafy vegetables provide iron in a form that is more absorbable when the body needs more and less absorbable when you already have plenty, protecting you from iron overload which can harm the brain. Green vegetables are also loaded with folate, an important, brain-protecting B-vitamin. (Editor’s note: For more about the best way to get the iron you need, including eating leafy greens, read our article here.)

Editor’s Note: Want to Learn More About Using Food to Protect Your Brain?

Dr. Michael Greger on foods to prevent Alzheimer’s and keep your brain healthy.

Sayer Ji on how apples can fight cancer and boost brain health and how turmeric can save the aging brain.

Ocean Robbins on why coffee could be good for your heart and your brain.

Dean and Ayesha Sherzai, MD, on how to prevent 90% of Alzheimer’s cases.

And you may wish to check out Dr. Neal Barnard’s brilliant book, Power Foods for the Brain. He lays out a three-step plan to protect your mind and strengthen your memory.

John Robbins will interview Dr. Barnard for the 2019 Food Revolution Summit. We can’t wait to hear what he has to say about his latest insights and research! The Summit will be from April 27th to May 5th, 2019. Stay tuned for more information!

Tell us in the comments below:

What foods for brain health do you enjoy?

What other lifestyle changes do you practice to prevent dementia and cognitive decline?

Featured Image: iStock.com/Rimma_Bondarenko

[Read More ...] https://foodrevolution.org/blog/foods-for-brain-health/

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Learn to Love Yourself Healthy at Our H3 Retreat

It won’t surprise any of you to hear that we’re as focused on our mission as ever. We’ve been exploring a few new ways to get our message — that you can’t hate yourself healthy — out to the world. and we are beyond psyched to share that we’ve got an incredible opportunity coming up this spring: A retreat with me (Kristen) and our resident coach and yogi, Alison Heilig at Hilton Head Health (aka H3)! (And don’t worry — Jenn will be Skyping in for a few sessions, too. She might be expecting twins, but she’d never miss an…

[Read More ...] https://fitbottomedgirls.com/2019/02/learn-to-love-yourself-healthy-at-our-h3-retreat/

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7 Festive and Healthy Mardi Gras Recipes That Are Powered by Plants

Want to enjoy Fat Tuesday food you won’t regret? Mardi Gras celebrations have a reputation for excess and indulgence, but that doesn’t have to extend to the menu. Channel the New Orleans carnival with these healthy Mardi Gras recipes that are packed with plants — and with flavor!

Mardi Gras originated as a Christian tradition. But these days, Mardi Gras is famous for its colorful parades, beads, and decadent parties.

Food has also played an essential role as Shrove Tuesday, or Fat Tuesday as it’s often referred to, was traditionally a day of feasting before the start of Lent.

Instead of indulging in traditional dishes, you can join in the celebration with healthy Mardi Gras recipes.

So don your mask, decorate with green, purple and gold, and let the good times roll with these Cajun and Creole-inspired, Mardi Gras recipes.

Host Your Own Carnival Party With These 7 Festive, Plant-Powered, Healthy, Mardi Gras Recipes

No need to head to Bourbon St. for a taste of the Big Easy. Enjoy the zing and zest from your own home with our picks for a healthy and flavorful Mardi Gras celebration.

Gluten- and Fat-free Gumbo

Photo Courtesy of Holy Cow! Vegan Recipes

Historically, no dish screams Mardi Gras more than gumbo. With origins in Medieval France, a ceremonial run called the “Courir de Mardi Gras” takes place in many Cajun towns, including New Orleans, as part of the Fat Tuesday tradition. During the run, participants attempt to collect ingredients, which then become part of a communal gumbo or Creole stew.

Most gumbos include sausage or seafood as the main ingredient, but this savory Gluten- and Fat-free Gumbo from Holy Cow! Vegan Recipes features beans and mushrooms instead for a cruelty-free, plant-powered version.

Slow Cooker Pulled Jackfruit Jambalaya

Another traditional Mardi Gras recipe, gumbo’s first cousin, jambalaya, is cooked with rice and spices for a Spanish, paella-style dish.

The Tofu Diaries created a Slow Cooker Pulled Jackfruit Jambalaya that stays true to the “meaty” texture of this classic Cajun dish due to the addition of nature’s miracle fruit.

For a rice-less version, use more cauliflower as a base, or try riced-cauliflower instead.

Oyster Mushroom Po’Boys

Photo Courtesy of Love and Lemons

While the exact origins of the po’boy remain a bit hazy, there’s no doubt this culinary creation has been a New Orleans (and Mardi Gras) staple for nearly a century.

Most modern po’boys stick meat or deep-fried seafood between two slices of bread and slather it in gravy or remoulade. But you can still enjoy this famous Southern comfort food without clogging your arteries.

Love and Lemons created an Oyster Mushroom Po’Boy that uses baked oyster mushrooms breaded with a cornmeal, panko, and hemp seeds mixture. (For those with a gluten allergy or sensitivity, Ian’s Natural Foods makes a gluten-free panko.)

Serve these po’boys pre-made or family-style, so everyone can add their own veggie fixings — perfect for taking along to your local parade route. You could also wrap these in lettuce instead of bread.

Cajun Red Beans and Rice Veggie Burgers

Photo Courtesy of The Vegan 8

For a new, meat-free spin on a classic New Orleans favorite, try these Cajun Red Beans and Rice Veggie Burgers from The Vegan 8.

With only seven ingredients needed for the burgers, they’re super easy to make en masse for a Mardi Gras-inspired cookout. Just don’t forget the Cajun Cream Sauce, a spicy alternative to ketchup or BBQ sauce that’s made with cashews and is sugar-free.

Mardi Gras Buddha Bowl

Photo Courtesy of Vegetarian South

You may have heard you should “eat the rainbow,” so why not eat the Mardi Gras colors of purple, green, and gold?

Featuring cajun-spiced chickpeas, yellow peppers, and purple cauliflower and cabbage, this Mardi Gras Buddha Bowl from Vegetarian South is like a party in your mouth and a powerhouse for your cells. Win-win!

(If you want, you can make this recipe oil-free by using some water instead of olive oil.)

Quick & Easy Collard Greens

Photo Courtesy of Healthy Midwestern Girl

Louisiana collards typically get their flavor from ham, turkey, and/or bacon. But you can still enjoy their traditional, smoky, spicy flavor without the addition of meat.

Healthy Midwestern Girl seasons her Quick & Easy Collard Greens with garlic, apple cider vinegar, smoked paprika, sea salt, and freshly ground black pepper. Ready in just 20 minutes, these leafy greens are perfect as a side dish for your Fat Tuesday feast.

Mardi Gras Smoothie

A Whisk and Two Wands’ whole foods, plant-based Mardi Gras Smoothie is as healthy as it is pretty.

Each layer of this colorful, fruit-infused smoothie is blended separately before combining in a glass for a picture-perfect Mardi Gras breakfast, dessert, or anytime snack.

Tell us in the comments below:

What do you think of these healthy Mardi Gras recipes?

What are your favorite ways to celebrate Mardi Gras with food?

Do you have any favorite, plant-based Mardi Gras recipes to share?

Featured Image: iStock.com/jaflippo

[Read More ...] https://foodrevolution.org/blog/healthy-mardi-gras-recipes/

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9 Myths About Eating Disorders

This week marks National Eating Disorders Awareness Week. To help bring awareness to a serious health issue affecting more than 30 million people, we’re sharing some myths about eating disorders — and the truth about them — from Dr. Allison Chase of the Eating Recovery Center. 9 Myths About Eating Disorders — and the Truth While there have been recent, tremendous breakthroughs in the science and treatment of eating disorders, widespread misconceptions remain that challenge identification, diagnosis, and early intervention of the disease. Myth 1: Eating disorders aren’t serious illnesses. Truth: Anorexia nervosa, bulimia nervosa, binge eating disorder, and eating disorder…

[Read More ...] https://fitbottomedgirls.com/2019/02/9-myths-about-eating-disorders/

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Get your plate in shape

While healthy eating is often considered complicated or challenging, it is actually very simple! If you’re not doing so already, it’s a great time to start thinking about what foods go on your plate and whether your meals are comprised of foods from all the major food groups.  So how do you know how much of each food group is the right amount and whether or not you’re eating healthfully?  Here are some tips to help you get started on your path toward better eating habits.

Fill half your plate with fruits and veggies.  A diet rich in fruits and vegetables is key to maintaining a healthy body as they are high in fiber, full of vitamins and a source of carbohydrates.

Aim for 5 to 7 servings per day.

Try to eat fruits and vegetables of varying color for greater nutritional benefit. Aim for a full spectrum of colors.

Not sure how to incorporate fruits into your diet? Bananas, apples, and oranges make great on-the-go snacks, and a fresh fruit salad is a tasty dessert after any meal.

Aim for a quarter of your plate at each meal to be a grain. These foods are carbohydrates, the main source of energy for your body.

Make half your grains whole grains for added nutritional benefit.

Limit refined grain products such as white bread, baked goods or other sweets.

Shop for 100% whole grain breads, cereals, crackers, pasta and brown rice.

Make protein one quarter of your plate at each meal. This macronutrient is essential to the building, maintenance and repair of body tissues including skin, organs and muscles.

Choose proteins wisely. Seafood, lean meats, poultry, eggs, nuts and beans are all excellent sources of protein.

Opt for plant-based proteins to boost your eating habits and nutrients.

Limit certain proteins like fatty cuts of beef, pork and high-fat dairy products.

Be smart about beverages to limit unnecessary calories and sugar.

Drink more water. Water provides hydration with no calories, fat or sugar.

Limit milk/dairy to 1 to 2 servings per day; choose options that are low in fat.

Avoid sugary beverages like those made from powdered mixes, fruit punch, lemonades, iced tea, soda, etc.

Focus on healthy fats. Certain types of fats are essential components of a healthy diet.

Eat foods high in healthy monounsaturated, polyunsaturated and omega-3 fatty acids like nuts, fish and oils such as olive and canola oil.

Limit foods that are high in saturated fats and trans fats such as those found in animal products, butter or hard margarine, and baked goods.

[Read More ...] http://blog.healthadvocate.com/2019/02/get-your-plate-in-shape/

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Products to Pamper Yourself as a Mom

“I get plenty of pampering.” –said no mom ever Which is exactly why we’re sharing seven new products we recently received for review that’ll help you to get your pamper on whether you’re a new mom or a seasoned mama. 1. Eden’s Garden Salt Soaks There’s nothing like a good bath to get your relax on, and we recently got to try these blends that include Epsom and sea salts with essential oils. Not only do they smell heavenly, but they feel heavenly. And if you’ve got sore muscles, bonus! The Epsom salts totally help with that. 2. Boob Design…

[Read More ...] https://fitbottomedgirls.com/2019/02/products-to-pamper-yourself-as-a-mom/

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21 Instagram Accounts That Bust Diet Culture

This is what we’d like to do to diet culture. via GIPHY And we are BY FAR not alone in this fight. There are a ton of amazing people who we listen to, read, follow, and generally want to high-five every darn day. We’ve already shared a few resources on what diet culture is and how “fit” doesn’t look a certain way, and we’ve had some awesome podcast guests discuss it, too. We’ll be sharing even more resources in the weeks to come, but here are 21 of our fave anti-diet accounts to follow on Instagram. Each of them drop non-dieting…

[Read More ...] https://fitbottomedgirls.com/2019/02/instagram-accounts-that-bust-diet-culture/

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The Truth About Palm Oil: The Dark Side You Probably Don’t Know

Palm oil is in food and other products around the world. But why is it bad? And does sustainable palm oil exist? Get answers below! This is an issue that has serious impacts for people — and the environment.

Palm oil is the most consumed oil in the world. And if you eat packaged foods today, you’re very likely consuming refined palm oil — whether you know it or not.

In fact, about 50% of the packaged foods in your typical supermarket contain palm oil.

Why is palm oil used so widely?

Because it’s incredibly low in cost. Also, some people see it as a healthy alternative to trans fats and animal fats. (I’ve even heard it called a superfood. Although usually only by people who profit from selling it.)

But there’s a dark side to the palm oil industry that’s hidden from most of our eyes.

What Is Palm Oil?

iStock.com/slpu9945

Palm oil comes from the fruit of oil palms. (On the other hand, palm kernel oil comes from the fruit’s seed.)

Oil palm trees (Elaeis guineensis) are native to West Africa.

People have valued oil palms for thousands of years. Ancient cultures pressed the fruit to get the energy-rich oil. Archaeologists have even discovered palm oil in Egyptian tombs. And written records describing it date back to the 15th century.

How Is Palm Oil Produced?

Today, Malaysia and Indonesia are the world’s largest producers and exporters of palm oil.

According to the Malaysian Palm Oil Council, the oil palm is the most efficient oil-bearing crop in the world. It requires only 0.26 hectares (about 0.6 acres) of land to produce one ton of oil. Soybeans, in contrast, need about 10 times as much land to produce a ton of soybean oil.

Workers, often children, use heavy extension poles to reach the palm fruit. They cut bunches off the tree and leave them along the road or field for later pick-up.

When trees are young, harvesting the fruit is manageable. But this process grows ever more strenuous as the trees grow larger. (A mature oil palm tree can grow up to 70 feet tall.)

After two or three decades, the trees get too tall for the fruit to be reachable. And they’re cut down to make room for planting new oil palms. (Left alone, oil palm trees can live much longer than this, even up to 200 years.)

What Is Palm Oil Used for?

iStock.com/happy_lark

Some companies use palm oil to make biofuel, detergents, and cosmetics. But about 85% of palm oil is produced for food. And around the world, the use of this oil is increasing.

In the U.S., imports rose 352% between 2002 and 2012. And in India, consumption increased more than 230% since 2001.

It commonly appears in cooking oils, shortening, and margarine.

But it’s also in pizza, ice cream, breads, crackers, fast foods, cookies, donuts, peanut butter, chocolate, and hazelnut spread (i.e., Nutella), just to name a few.

Is Palm Oil Healthy?

iStock.com/slpu9945

Palm oil does contain some healthy nutrients. But there’s more to the story.

For instance, it offers beneficial:

Antioxidants, including vitamin E and carotenoids like beta-carotene (15 times more than carrots)

Polyphenols

Coenzyme Q10

Monounsaturated and polyunsaturated fatty acids

Squalene

Phospholipids

And yet, by no means should palm oil be considered a health food. And it certainly isn’t necessary in your diet.

Is Palm Oil Bad for You?

As the Food & Environment Reporting Network explains:

“In the same way that the overproduction of corn in the United States led to rivers of high-fructose corn syrup and endless conveyor belts of fast food, so the palm-oil bonanza has enabled the creation of ever-greater amounts of deep-fried snacks and fast and processed foods — with potentially catastrophic implications for global health.”

Palm oil contains about 50% of a type of saturated fat that’s thought to be healthier to consume than trans fats and factory farmed animal fats. But you can eat many other superior foods to get many of the same nutrients.

And when palm oil is refined at high temperatures, the European Food Safety Authority (EFSA) warned that it leads to the creation of contaminants in the oil, which may contribute to kidney toxicity or cancer.

Is Palm Oil Destroying the Environment?

iStock.com/luoman

Despite the health risks, the greatest controversy over palm oil surrounds the industry’s impact on the environment.

Oil palms are tropical plants that thrive in the wet, warm climate of tropical rainforests. Sadly, these rich, biodiverse ecosystems are being destroyed to make way for oil palm plantations — at alarming rates.

According to the nonprofit organization, Rainforest Rescue, oil palm plantations are the leading cause of rainforest destruction in Malaysia and Indonesia. They produce 90% of the world’s palm oil.

Every hour, an estimated rainforest acreage equivalent to 300 soccer fields are cleared. And if deforestation continues at current rates, 98% of rainforest in Indonesia may be destroyed by 2032.

What’s more, nearly half of the oil palm plantations in Southeast Asia exist on areas that were forests only decades ago.

The loss of rainforests threatens the environment of the entire planet. And this gives rise to a chain of devastating consequences.

3 Ways Rainforest Deforestation Harms the World

It contributes to global warming emissions. Most Indonesian rainforest grows on tropical peatland — a major sink for carbon. Native trees are cleared to make way for palm plantations, the remaining vegetation is burned, and the land is drained. This process releases tremendous amounts of carbon dioxide into the environment. Clearing rainforests account for about 10% of total global warming emissions.

It harms animals and their habitats. The rainforests are also home to unique species of animals and plants, some found nowhere else in the world. Deforestation is destroying crucial habitat for endangered species including the orangutan, elephant, and tiger.

It pollutes the air. The burning of rainforest lands to make way for oil palms create significant air pollution. Exposure to the smoke from such fires is estimated to contribute to 339,000 deaths every year in Africa and Southeast Asia. Oil palm plantations also use copious amounts of chemical fertilizers and pesticides. In fact, fertilizer use in Asia increased by 1,900% in the last 40 years, primarily due to the growth of the palm oil industry.

How the Palm Oil Industry Violates Human Rights

Another dark side to the palm oil industry is that it’s ruining the lives of people who depend on rainforests for their livelihoods.

The industry refutes this by stating that they provide work for local people, which is true. Up to two million Indonesians work in the palm oil industry. However, the laborers are subject to low wages for long hours of grueling work. And reports of forced labor and slavery are persistent and more than disturbing.

Child labor is another serious problem. The industry often compels children of palm workers to work, treat them poorly, and pay them dreadfully low wages (if they pay them at all).

The industry also violates the rights of indigenous peoples by seizing extensive tracts of their land.

Does ‘Sustainable’ Palm Oil Exist?

If you like the idea of adding palm oil to your diet or personal care products but don’t want to contribute to environmental destruction and violation of human rights, you may think a sustainable variety is the answer.

But unfortunately, “sustainable palm oil” is just as controversial as the industry as a whole.

The Roundtable on Sustainable Palm Oil (RSPO) formed in 2004 as a way to support the growth of sustainable oil palms and for consumers to identify sustainable products.

Unfortunately, the founders were industry leaders. Today, palm oil from many of the RSPO-certified companies is still causing the same problems as non-certified oils.

A study published in Environmental Research Letters actually found “no significant difference” between certified and non-certified plantations for any of the sustainability outcomes they measured. For instance, orangutan populations declined at similar rates whether they lived near RSPO-certified or non-certified oil palm plantations.

Similar concerns have risen about the comparable Palm Oil Innovation Group (POIG) certification and “Green Palm” labels.

Researchers have found that so-called “sustainable” palm oil is often still associated with the recent loss of rainforests and habitat degradation. In fact, both RSPO and POIG allow the clearing of forests as long as they’re not identified as areas with high conservation value or high carbon stock.

Sadly, the term “sustainable palm oil” is often misleading and even a form of “greenwashing.”

It leads consumers to think their oil is safe for the environment. But the reality is, it’s still contributing to the destruction of rainforests and the exploitation of workers.

Does Truly Sustainable Palm Oil Exist?

Some companies do produce palm oil without deforestation or draining of peatlands.

UCS developed a scorecard that ranks companies according to their commitment to using palm oil that is free from deforestation, peatland destruction, and other measures such as traceability and transparency.

Theoretically, it’s possible to produce this oil without deforestation. But due to complex supply chains, it’s difficult to guarantee that products claiming to be deforestation-free were actually produced that way.

A better option is to support companies not using it in the first place.

For example, U.K. frozen food chain Iceland became among the first to stop using palm oil in their products. The move took effect at the end of 2018.

They made an extremely moving animated ad describing their choice. When I saw their powerful ad, and shared it with my kids (who were also deeply touched), I decided I needed to write this article.

Are There Any Bright Spots in the Palm Oil Industry?

Yes, a couple of bright spots do exist in the industry.

Notably, there is Palm Done Right. The organization has developed a set of standards to produce palm oil organically, using the principles of regenerative agriculture.

Most oil produced via the Palm Done Right principles comes from small family farms in Ecuador. They regenerate land that is already degraded or convert existing palm farms to organic. And to reduce the risk of toxic contaminant formation, they also refine the oil at lower temperatures.

Fair for Life is another standard to look for. They ensure the protection of human rights and respect for local ecosystems, biodiversity, and sustainable agriculture practices.

In short, if you choose to use palm oil, look for unrefined red palm oil. (It is far less highly processed and has more valuable nutrients left in it.) And look for oil produced according to the following standards:

Organic

Palm Done Right

Fair for Life

As for what to avoid, you might want to steer clear of the heavily refined palm oil found in most processed foods. This goes for personal care products and cosmetics as well. You can find it on ingredient labels under the following names:

Vegetable oil

Vegetable fat

Palmate

Palm kernel

Palm kernel oil

Stearate

Stearic acid

Palmolein

Palmitic acid

Elaeis Guineensis

Palm stearine

Sodium lauryl sulfate

Sodium lauryl lactylate

Palmitoyl oxostearamide

Palmitoyl tetrapeptide-3

Sodium laureth sulfate

Sodium kernelate

Etyl palmitate

Sodium palm kernelate

Palm glycerides

Glyceryl

Octyl palmitate

Palmityl alcohol

Many environmentally friendly alternatives exist.

Focus on fresh, locally grown foods first and foremost. And if you’re going to eat processed foods, look for those made without this controversial oil.

Or if you’re concerned about human rights, tropical rainforests, orangutans, or the future of our climate, you now have a few more good reasons to ditch processed foods altogether.

Tell us in the comments below:

Does this article change how you think about palm oil?

Do you think you will eat palm oil in the future?

What alternatives to palm oil do you think are best?

Read Next:

Greenwashing: 5 steps to choose truly healthy and sustainable products

[Read More ...] https://foodrevolution.org/blog/palm-oil-facts/

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Aaptiv: Like a Coach for All Your Favorite Workouts

Sometimes, I wake up with a clear idea of what I’d like from my workout that day. via GIPHY Maybe I want to do a HIIT session at the gym, or take a long, slow run outside, or head downtown for a class at my favorite yoga studio. If my body is craving a particular kind of movement, I’m all for honoring that. But often, the only thing clear is that I want to move and sweat — and I don’t want to have to come up with the workout myself. via GIPHY Hey, there’s a reason that even those of…

[Read More ...] https://fitbottomedgirls.com/2019/02/aaptiv-like-a-coach-for-all-your-favorite-workouts/

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Four for Friday Newsflash, 2/22/19

If you have some spare time this weekend, get outside for some fun winter activities. And here is some of this week’s interesting health and wellness news:

Stick to water or sports drinks during and after your workout to protect your kidneys and rehydrate healthily – from U.S. News & World Report

Is technology taking over your life? Try these small steps to take a step back from your phone – from NBC News

Take a page from the “boxing grannies” book: staying active can improve health and well-being as we age – from CNN

Focus on incorporating mostly whole, unprocessed foods into your daily diet to avoid the downside of “ultraprocessed” cookies, crackers or microwave meals – from WebMD

Happy Friday, and have a great weekend.

[Read More ...] http://blog.healthadvocate.com/2019/02/four-for-friday-newsflash-2-22-19/

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What to Do When It Feels Like Winter Will Never End

I feel like I say this every winter, but really. This winter will not quit. via GIPHY From the polar vortex to blizzards to ice, I’m freezing my everything off. via GIPHY In case you’re feeling like me, read on for some fun ways to be cozy inside and out — along with a few ways to just pretend winter isn’t happening at all. via GIPHY How to Be Cozy Outside Every winter, I think I’m going to go outside and play in the snow, and that I’ll still walk the dog in the cold … and then the polar…

[Read More ...] https://fitbottomedgirls.com/2019/02/what-to-do-when-it-feels-like-winter-will-never-end/

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The 4 Scientifically Proven Pillars of Heart Health

What can you do to protect your heart? Discover the 4 pillars of the Ornish Lifestyle Program — which science has proven to be effective for heart health.

Are you at risk of heart disease?

If you live in the U.S., the answer is almost certainly yes: cardiovascular disease (CVD) accounts for one in three deaths.

And when you reach a certain age, pretty much everyone you know will be taking at least one medication to manage a cardiovascular symptom, such as high cholesterol or high blood pressure.

Because they’re so common in our society, we think of heart problems as normal and probably genetic, since we’ve seen the devastating toll on our family members.

But there’s much more to the story.

Some of the most important medical research ever conducted shows conclusively that most of us can prevent cardiovascular disease. And we can even reverse existing damage to our heart and blood vessels. Not through some miracle drug or magic supplement or brand-new, high-tech treatment, but by engaging in four simple, time-tested habits.

Want a healthy and happy heart? Read on…

Why Heart Health Is a Priority

iStock.com/patrickheagney

Cardiovascular disease includes angina, arrhythmia, heart attacks, strokes, and heart failure.

This category of disease is the leading cause of mortality for both men and women in the United States. It cuts short over 836,500 lives per year. Or the equivalent of four to five Boeing 747 crashes every single day for a year.

What’s Being Done About Cardiovascular Disease?

The medical industry has responded to this epidemic by developing and marketing drugs, surgeries, and expensive new technologies.

But these efforts haven’t come close to solving the problem.

For example:

The best cholesterol-lowering drugs, statins, reduce the risk of death from heart disease by less than 2% in people who haven’t yet experienced a heart attack or stroke.

The various blood pressure lowering medications come with their own risks and negative side effects.

When you take a moment to think about why the modern medical approach hasn’t cured CVD, it’s easy to understand.

All these treatments take aim at symptoms: elevated cholesterol, high blood pressure, chest pain, narrowed and damaged arteries, and a heart stressed beyond its capacity to pump the volume of blood needed to keep the body functioning well.

Heart disease is largely preventable by adopting a few simple, enjoyable, healthy behaviors.

Medical science hasn’t addressed the root causes. Why? Largely because most researchers and clinicians look around and see high levels of heart disease as normal and natural. The human body is simply flawed, the thinking goes, so it’s a good thing we have access to all this “heroic” care to save us from our inherent brokenness.

But thankfully, there’s good news.

Scientific research begun in the 1990s has proven that heart disease is largely preventable by adopting a few simple, enjoyable, healthy behaviors.

You can take care of your heart and dramatically reduce your risk of developing this devastating disease.

The Ornish Program — The Program Most-Documented to be Effective for Heart Health

Only one lifestyle program has been proven to reverse heart disease to the point of being covered by Medicare and insurance companies.

With over 37 years of data and many published studies, it’s the gold standard guide to reducing your own risk of CVD by making simple and powerful lifestyle shifts.

Founded by Dean Ornish, MD, it’s called Ornish Lifestyle Medicine.

The program focuses on four areas:

What you eat

How you manage stress

How much you move, and

How much love and support you have

Instead of only addressing the effects of CVD, Ornish Lifestyle Medicine focuses on its root causes.

Just as when you’re growing a seedling, a healthy plant requires taking a deeper look at what’s happening underneath the soil — and nurturing it accordingly.

You don’t have to take my word for it. The published research speaks for itself.

What Science Says About the Ornish Program for Heart Health

Dr. Ornish led the Lifestyle Heart Trial in 1990. It looked at whether patients with severe atherosclerosis (hardening of arteries due to plaque buildup) could reverse their disease with comprehensive lifestyle changes alone.

These changes included moderate exercise, stress management, smoking cessation, and a low-fat, plant-powered (vegetarian) diet.

When the participants implemented these changes for one year, the results they experienced were every bit as effective as those seen with cholesterol-lowering medication, without any of the side effects. And not surprisingly, those who made the most effort showed the most significant improvements.

The 4 Pillars of Heart Health and How to Apply Them in Your Life

What do the 4 pillars mean for you?

Here’s how you can put positive changes into practice in your everyday life.

Pillar 1: Nutrition

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You are what you eat, right? This pillar focuses on what you’re putting — and not putting — into your body.

Certain classes of foods harm the cardiovascular system, while others promote its health and vitality.

What dietary pattern promotes a healthy heart according to the Ornish Program?

Eat mostly plants in their natural form. This means more fresh fruits and vegetables, legumes, whole grains, and nuts and seeds. These foods are rich in antioxidants, fiber, vitamins, and minerals that can prevent heart disease.

Reduce or eliminate animal products, especially red and processed meat products. Replace these with plant proteins, such as tofu, tempeh, beans, lentils, and other legumes.

Limit refined carbohydrates, including sugar, white flour, and white rice. They lack nutritional value, are known to spike blood sugar, and can lead to chronic inflammation.

Limit high-fat foods, including oils, and include small amounts of nuts.

Reduce sodium, instead flavoring meals with herbs and spices that don’t raise blood pressure.

If you drink caffeine, stick to a maximum of 2 cups per day of green tea or black coffee. These are rich in antioxidants and other compounds that have protective benefits for your heart.

Depending on your overall dietary pattern, you may want to consider supplementing with B12, Omega-3 fats, vitamin C, and turmeric.

Your heart will thank you for nourishing it well.

Pillar 2: Stress Management

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I don’t know anyone who is a stranger to stress (if you are, I want to know your secrets!).

Stress is how your body responds to change or challenge. And it can manifest emotionally, mentally, and physically.

For many of us, this means a faster heart rate, sweating, increased blood sugar, trouble breathing, muscle tension, anxiety, hostility, and slowed digestion. Stress can also impair your immunity.

How does stress impact your heart health? It increases your risk of high blood pressure, cholesterol, and even obesity. These are all known risk factors for cardiovascular disease.

What can you do about stress?

Hug someone you love. It’s been proven to reduce blood pressure, boost well-being, and improve memory.

Practice yoga, deep breathing, imagery, or meditation. These habits can increase awareness of what’s going on inside your body. And it can help you better cope with change.

Laugh more. Spend time with people who make you laugh. Read or watch something funny or get together with others for fun activities that get the giggles going. Laughing reduces stress hormones like cortisol and epinephrine. It can also increase blood flow.

Start a relaxation journal or log to help you develop a routine. This can be a useful incentive and allows you to watch your progress.

A less-stressed heart is a healthier and stronger heart.

Pillar 3: Fitness

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Fitness can take many forms, but the goal is simple: to move your body regularly, which, in turn, improves your overall well-being.

Movement is therapeutic in its ability to strengthen your heart.

This doesn’t mean that you have to sign up for a triathlon this year. (If that’s your thing, I’m not stopping you!)

Regular, moderate exercise has been demonstrated to benefit your heart health in numerous ways:

Increases your heart’s efficiency to pump blood and access oxygen

Reduces your oxygen requirements while both resting and active

Decreases your blood pressure

Increases your exercise tolerance

Reduces blood triglyceride levels and raises HDL (“good”) cholesterol

Reduces your risk for blood clots

Decreases body fat and increases muscle mass

Boosts metabolism

How Can You Increase Your Activity?

Some of my favorites include long walks, yoga, biking, swimming, jogging, and pumping iron. And I’ll even check out a group fitness class every now and then.

Simple activities also count. For example, taking the stairs instead of the elevator, walking instead of driving, housework, and yard work. And gardening gives you a bonus because you’ll spend time in nature — plus you’ll end up with nutritious foods to eat!

For best results, aim for at least 30 minutes per day (or 60 minutes every other day for a total of 3-5 hours per week) of aerobic exercise. Some aerobic exercise activities include swimming, biking, and walking.

Strength training exercise is also great to do 2-3 times per week for 20-30 minutes at a time. This includes weights; doing bodyweight exercises, including push-ups, pull-ups, and sit-ups; or practicing resistance training.

Dance is another great form of healthy movement. In a 2016 Australian study of nearly 48,400 adults over the age of 40, researchers found that regular dancing at moderate intensity reduced the risk of death from cardiovascular disease by 46%. An added benefit of dancing is that it often increases your social connections, too.

You can increase intensity and duration of your activity over time, but the most important factor is to make movement a habit. (It may be advisable to speak with your doctor before changing your exercise routine to make sure it’s safe for you.)

A fit heart is better able to do its job.

Pillar 4: Love and Support

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Modern science confirms what many of us learned in kindergarten: Having friends is good for you. Not having them, on the other hand, can be hazardous to your health.

Researchers at Brigham Young University concluded that a lack of good friends and connections to others is as damaging to your health as being obese, or as smoking 15 cigarettes per day.

Loneliness kills just as surely as cigarettes. And by the same token, bonding and social connection correspond with higher life expectancy and long-term wellness — and with the prevention of heart disease and even breast cancer.

Societies and cultures that prioritize taking care of each other and building community tend to produce longer-lived people. Health and happiness take a village.

Here are some things you can do to strengthen your support system:

Join local groups that spend time together socially (if you’re not plugged into your community, you can search for groups by topic at Meetup.com)

Volunteer for local organizations or events

Attend sporting events or religious ceremonies

Schedule recurring social dates with friends or family members

Write love letters. Even writing about affection for significant others (and not necessarily to them) can lower LDL cholesterol levels.

(Note: If you want ongoing support building a positive, healthy-eating community — plus recipes and wisdom from world-leading experts — check out Food Revolution Network’s WHOLE Life Club. Learn more about it here.)

Love isn’t just good for your emotional heart. It turns out it’s good for your physical heart, too!

The Ornish Program Improves More Than Heart Health!

And it’s not only heart health that improves on the Ornish Program.

As Dr. Ornish describes in his brilliant, bestselling book (written with Anne Ornish), Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases, a whole host of other conditions improve as well.

Participants who adopted these four pillars of lifestyle were able to:

Increase telomerase, the enzyme that influences telomere length. Telomeres are the ends of the chromosomes that determine how long you live. Short telomeres are emerging as a risk for disease and premature mortality.

Slow the progression of prostate cancer.

Influence over 500 genes, turning on disease-preventing ones and turning off disease-promoting ones.

Improve coronary heart disease risk factors among people with diabetes, improving long-term glucose control.

Support healthy weight loss, leading overweight individuals with heart disease to lose an average of 20 pounds over one year.

Reduce LDL (“bad”) cholesterol levels by 40%.

Lower blood pressure over 12 weeks and reduce blood pressure medication needs.

Significantly reduce symptoms of depression among 73% of male and female participants with heart disease risk factors over 12 weeks.

It turns out that given the right environment, your body can heal itself. When you fuel it with the right food, reduce your stress, stay physically active, and lean on a community, your body thrives.

And powerful things can happen when you give your body — and your heart — what it truly needs.

The Simple Prescription for a Happy Heart

iStock.com/ThitareeSarmkasat

Your heart is working hard, day in and day out, to deliver oxygen and other nutrients to every cell in your body. It will most likely beat about two billion times before it’s through.

So show your heart some love by choosing the best foods, nourishing a strong support system, and practicing a lifestyle that minimizes unnecessary stress and enhances your physical fitness. By taking these steps, you can add both years to your life, as well as life to your years.

Interested in learning more about these 4 pillars and how to apply them to your everyday life? Dr. Ornish has just released a new book, called Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases. You can order it here.

Want sustained support applying these pillars in your everyday life so you can get lasting results? Check out Food Revolution Network’s membership community, WHOLE Life Club, here.

Tell Us in the Comments:

Which of the 4 pillars of heart health do you already practice?

Which ones do you want to focus on more?

Have you or your loved ones ever suffered from cardiovascular disease and gotten positive results from making lifestyle changes?

Featured Image: iStock.com/noipornpan

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How to Choose Seeds That Are Right for You (A Gardener’s Guide)

If you want to grow your own food, how do you know which garden seeds to choose? Do you know what the different labels and claims mean? This guide from a top gardening expert will help you select the right seeds, so you can grow healthy plants that nourish a healthy life.

By Stacey Murphy — Host of The Garden Freedom Series (February 14th — March 1st)

Growing your own vegetables and herbs can help you lead a healthy lifestyle, free from toxic chemicals and preservatives — and free from chronic diseases, too.

And seeds are where it all starts.

But when you start reading those seed packets, you see words like hybrid, open-pollinated, organic, conventional, naturally grown, and heirloom.

What do all the labels on seeds mean? And what do they mean for your health and your family’s health?

Is there a right or wrong one? What happens to your health if you choose the wrong one? Who can you ask that will help you understand? Aye, overwhelm!

The 3 Main Types of Garden Seeds

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The three main types of seeds are determined by how the seeds were grown or bred. They’ll either be open-pollinated, hybrid, or GMO.

While it is possible to have a combination seed that is both open-pollinated and hybrid seed, beware of information that groups hybrids and GMOs together. They are both manmade, but they are VERY different!

Once we explore the three main types of garden seeds, we’ll dive into additional descriptions you may see, such as heirloom, organic, conventional, and naturally-grown.

Seed Type 1 — Open-Pollinated

Open-pollinated means that pollinators, like insects, birds or wind, spread pollen, and your seeds are a result of that pollination.

Pexels.com/Hiếu Hoàng

Why Choose Open-Pollinated Seeds?

While they can be a bit harder to find and more expensive, open-pollinated seeds can produce plants that look and behave just like the parent plant.

This is called “true-to-type.” Which is great when you have a flavor that you adore, and you want to continue growing it! With “true-to-type,” you’ll always know what you’re going to get from your plant.

While not all open-pollinated seeds are heirlooms, all heirloom seeds are classified as open-pollinated and are passed down from generation to generation as part of a cultural heritage. If you grow heirloom varieties, you’ll be eating almost the same exact food that was eaten in the time of your great, great grandparents.

But what if an ant accidentally cross-pollinates a zucchini and a pumpkin? The resulting seeds are open-pollinated because it happened in the wild, but they’re also a hybrid.

So while some open-pollinated seeds are “true-to-type,” others are hybrids. This happens all the time in small gardens, and it’s why there are so many strange and delicious variations that exist!

While these open-pollinated anomalies are technically hybrids, a seed packet labeled as a hybrid means people intentionally created it.

Seed Type 2 — Hybrids

Hybrid seeds (typically labeled F-1 by seed companies) refer to two plants being cross-pollinated intentionally by humans to create desired qualities — such as a sweet flavor, high yield, disease resistance, or heat tolerance.

Humans have been making hybrids for centuries to make it easier to predictably grow food that’s tastier, more abundant, and/or better suited for travel or storage.

Cross-pollinating is as simple as using a paintbrush to move pollen from one plant to another… just like honeybees.

iStock.com/Latvian

Why Buy Hybrid Seeds for Your Garden?

A lot can go wrong in the garden, and hybrids can stack the deck in your favor. If you’re just getting started growing food for the first time, you may want high-yield hybrids to increase your odds of a successful garden.

For example, if you have a wet climate, you may want to look for tomato varieties that are resistant to fungal diseases. This way, you can enjoy more tomatoes each season and reduce the potential of your tomato plant succumbing to common fungal diseases like blight or leaf spot.

You can sometimes get the same effect by planting open-pollinated seeds and saving the seeds each year until the variety adapts to your local climate naturally. However, climatic adaptation of open-pollinated seeds takes a couple of seasons (if it even works for the variety you choose) so the human-made hybrid can pay off in the short run.

Can You Save Hybrid Seeds from Your Garden?

If you plant your garden with hybrids and then save seeds from those plants, the next generation may or may not have the same traits you started with.

If you like surprises and have space to experiment in your garden, it’s fun to see what happens. But it is very unpredictable.

Let’s say you let take a hybrid tomato plant, capture two seeds from it, and plant them. One of these seeds might grow into a plant that produces very little fruit — but with flavor that’s very similar to the hybrid before it. And the other might give you a good amount of delicious fruit that looks and tastes nothing like the original hybrid.

So you CAN save hybrid seeds… just know that you’re in for a surprise!

Seed Type 3 — How are GMOs Different Than Hybrid Seeds?

The final type of garden seeds are GMOs, or genetically modified organisms. Most recently, these seeds have been rebranded as BE (bio-engineered) seeds.

GMO seeds cannot happen in nature. They require a high-tech, gene-splicing lab where the DNA of the seed itself is altered.

Anytime you hear someone tell you that hybrids are similar to or no different than GMOs, here’s what you need to know: They are completely wrong.

Whereas hybrids cross two related plants, GMOs cross genes from different kingdoms!

Many GMOs splice bacteria genes with plant genes, with the goal that these plants can later be sprayed with toxic herbicides without the plant itself dying. The most popular of these herbicides, glyphosate (the primary active ingredient in Roundup) is a probable carcinogen, an endocrine disruptor… and it’s also been patented as an antibiotic.

Other GMO seeds have been engineered to produce the pesticide Bt. in every cell of the plant. When certain bugs eat these plants, their stomachs split open, and they die.

Because of the uncertainty of the health risks of GMOs, many home gardeners choose to grow non-GMO seeds.

How to Avoid GMO Seeds in Your Garden

It’s easier than you think to keep GMOs out of your home garden!

While GMOs make their way into many additives, enzymes, flavorings, and processing agents, there are currently only 10 plants that have GMO versions on the market: corn, cotton, soybeans, alfalfa, papaya, zucchini and summer squash, sugarbeets, canola, potato, and apple.

When you’re ordering seeds, take a look: Many seed companies that serve the home garden market have agreed not to sell GMO seeds by taking the Safe Seed Pledge.

Currently, the only company that we’ve seen supplying GMO seeds to gardeners is Semini Brand seeds (a subsidiary of Monsanto/Bayer). If you look at the Semini website, the GMO versions of summer squash and corn are all labeled “B” for biotech.

What About Organic, Non-GMO, Conventional and Naturally Grown Seeds?

Now that you know how each of the three types of garden seeds was created, you might see one of these other terms on a seed packet. And you may have already seen these labels on the food you buy at the grocery store, too.

Why Conventional and Naturally Grown Mean Nothing

There are no standards or checklists for these words to be used on seed packets.

Naturally grown might sound like a good thing… but it means nothing. And conventional is just a word that people use to describe what is not certified organic.

What Does Organic Mean?

Organic seeds are harvested from certified organic plants. This means the parent plant has met the organic requirements for that territory or region.

In the United States, you will see the USDA organic label, which prohibits certificate holders from using non-organic sprays and GMO’s. So in the U.S., there is no such thing as an organic GMO.

Some small-scale farmers grow seeds organically, but don’t pay for organic certification because the certification process is costly. Typically, a seed company will tell you when that is the case. However, they have no way to prove that the seeds are actually organic, so if you buy seeds that claim to be organic but aren’t certified, you are taking the grower’s word for it.

If you want more information about your seeds, simply ask the company. And if they hesitate to answer or you don’t feel comfortable with their answers, you may want to look for other companies that inspire your trust.

If You Buy Conventional Seeds and Grow Them Organically, Is Your Food Organic?

So why not just buy the cheaper conventional seed and grow it organically?

Well, you could. And with the addition of non-GMO labels (like Project Verified NON-GMO), many people are happy doing just that.

There’s a variety of research about how much or how little toxins are left over in seeds of a plant that’s grown conventionally.

Most likely, it’s what happens after planting that matters most. But some toxins could persist. And many home gardeners want a totally clean product and prefer to go organic all the way.

What Kind of Seeds Will You Grow in Your Vegetable Garden?

Most home gardeners grow a mixture of open-pollinated, hybrid, and heirloom seeds. The decision typically comes down to taste, preference, and values. And those may change from season to season.

When you know what the labels on your seeds packets mean, you can make informed decisions. This will help you to become a steward not only of the land but also of your long-term vitality.

How to Choose Seeds for Your Climate

Your climate zone and time of year plays a big role in having a successful garden.

The first thing you should do is to find out what climate zone you live in. This will help you choose the best plants to grow for your area and learn when you need to plant.

This online tool can help you find your zone if you’re in the United States or several other countries.

When you know your climate zone, you can find a planting calendar for your area to show you which plants grow well in different seasons. Planting calendars will also often tell you what month you should start your seeds.

You can also research what’s been traditionally grown in your area and look for local seed companies. Other things you need to consider are how much sun your garden will get and the size of your planting space.

Seed packets should tell you important information, like if the plant needs sun, shade, or partial shade.

How to Choose Seeds for Your Tastes and Lifestyle Preferences

You can choose varieties of fruits and vegetables that suit your needs. Each variety comes in many different sizes and types. You may focus on flavor, a specific size, high yields, fast growth, or other priorities.

You probably want to focus on things that you and your family like — but it can also be good to experiment and try new things.

When selecting your garden seeds, be sure your mix up your selection. It’s best to grow a variety of crops. Biodiversity prevents pests and soil degradation. A diverse harvest also means more nutrients for you and your family.

Growing Your Own Food Is A GREAT Idea

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Gardening is good for your mental, physical, and emotional health. It can save you money. And the fruits of your labor should taste pretty good, too!

Want to Grow Your Own Food? Have Questions About Gardening?

The Garden Freedom Series is an online event from February 14th through March 1st.

When you join, you’ll discover why learning to grow vegetables and herbs can be so challenging and what successful gardeners do to simplify the process.

No matter where you live or how small your growing space is, this event will help you avoid some of the most common pitfalls of gardening.

Take advantage of this opportunity to nourish yourself, step by step, and finally grow your own health and vitality right at home.

Join the Garden Freedom Series here now.

Tell us in the comments below:

Have you grown a garden?

What are your favorite garden seeds and varieties?

How do you select and save seeds?

Featured Image: iStock.com/sanjeri

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