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eatsleepmovecreate · 4 years ago

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Cinco de Mayo is tomorrow, taco Tuesday is today....what will we do with all these opportunities to indulge in that crunchy, cheesy, deliciousness?! We will take the opportunity and run with it! It’s a bonus week if you ask anyone in my house!

It’s easy to over indulge on those little delightful packages of yum. A little bit of this, a tid bit of that, a handful of cheese, a scoop of sour cream....before you know it your taco is cracking at the seams. This means great things for your taste buds that get an explosion of flavors bite after bite, but no so good for your waistline (if you’re looking out for that sort of thing!). Taco’s are a great opportunity for a recipe makeover. In general the basic taco isn’t so bad; look at all that protein and the colorful veggies, right? Well yes, but then well....eek, maybe not, when two tacos becomes three and three becomes four and so on! All those little add ons, add up fast. Don’t worry, I’ve got you. This taco loving mama has a few hacks up her sleeve to keep Taco Tuesday on the weekly rotation while amping up the nutrient density like a champion!

1. Go Veggie! Swap out your meat for an alternative plant based protein source. There are so many “meatless” products on the market that taste delicious and pack a nutritious punch. Believe me, veggie “meats” and veggie burgers aren’t what they used to be! Trust me, I’ve been eating them since the hockey puck days! Meatless meat has come A LONG way over the years, so much so, you might not even notice the difference! Give it shot.

2. Bring on the beans! Beans can also be a fabulous meat replacement. My favorites are dark red kidney beans and black beans. Beans pack a nutritious punch. They are loaded with fiber and protein! Beans are lower in calories and saturated fat than other sources of protein like red meat. Beans also contain folate which help maintain healthy red blood cells! We all know, beans, beans are good for the heart....the more you eat, the more you....Really, they are great for heart health as research indicates that they may help lower cholesterol. That’s a bonus! Research also shows that beans can help support a healthy gut by increasing the number of good bacteria in your belly. Grab your favorite variety and load it up!

3. Mix up your proteins! Choose lean red beef over higher fat contents, your arteries will thank you in the long run. Don’t love red meat? That’s ok! Lean ground turkey or chicken are great healthy alternatives to red meat. You could even go completely crazy and build a fish taco. Keep those frozen fried fish sticks in the freezer aisle and opt for a fresh flaky white fish like tilapia for your Mexican delights. Shrimp make a fabulous taco filler and are a quick and easy cook!

4. Go soft and baked. When it comes to choosing your taco shell swapping those hard, crunchy fried shells for a soft taco or a baked hard shell or chip is an easy substitution that can do wonders for your health!

5. Get Corny. Corn tortillas are higher in fiber, lower in fat, and contain whole grains. Corn tortillas are available both soft and hard and in general are a better health choice than traditional flour tortillas. Be careful, flour tortillas are far superior when it comes to sturdiness. Your corn tortilla may not live up to your filling dreams! An added bonus....100% corn tortillas are safe for your gluten free family and friends!

6. Toss the tortillas! Get creative with your shells. Cut and gut a colored red pepper for a sweet, crunchy, nutrient dense make shift shell! Bell peppers are full of micronutrients, especially vitamin C (helping to support good eye health). Grab some sturdy leafy greens like romaine or Boston bib lettuce and make a taco lettuce wrap! If you are carb conscious this is a great way to cut the carbs and still enjoy taco Tuesday with your family (there’s no reason anyone should miss a taco Tuesday!). Leafy greens are also full of vitamins and minerals and offer a plethora of health benefits like, promoting healthy glowing skin, decreasing belly bloat and supporting healthy digestive functioning, just to name a few. Sweet potatoes also make a great vehicle for the taco of your dreams. Don’t forget to eat the skin! That’s where you find all the nutrients!

7. Amp up your toppings. Get creative. Dice up tomatoes. Bring on the olives. Roast some corn. Spice it up with hot peppers. Slice up an avocado (healthy fats galore). In general, make your tacos colorful! While I’m on it, swap out your iceberg lettuce for a leafy green higher on the ANDI foods list like chopped spinach! Don’t skimp on the veggies, there’s no need fo that. When it comes to cheese, combine a low fat cheese with a bit of full fat cheese to keep the flavor and decrease the saturated fats. When it comes to cheese, a little sprinkle goes a long way. Sour cream is tasty, but a quick swap for plain greek yogurt is a healthier choice.

8. Go grainy! Have you even tried quinoa bro? Quinoa is a great alternative to traditional rice. It is loaded with amino acids, high in fiber, and contains magnesium, iron, potassium and B vitamins, all of which are extremely beneficial to your overall health and wellness. Quinoa is also low on the glycemic index making it a great option for blood sugar control.

What are you waiting for? It’s almost dinner time, let’s get cooking!

#eatsleepmovecreate #fitmomofmarshfield #healthyeating #macrosmatter #macromissionary

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organicdietguide · 4 years ago

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Best Foods for Healthy Skin & prevent cancer!

sliced avocados, Not all fats are evil. Omega-3 fatty acids are just one example of healthy fats and they’re especially important for those who want to prevent fine lines and wrinkles.

“Omega-3 fatty acids reduce inflammation that can lead to wrinkles, and they prevent collagen breakdown,” says Keri Glassman, RD, a nutritionist based in New York City.

Lifestyle Changes to Improve Your Cholesterol

Good sources of these fats recommended by the National Institutes of Health include things like walnuts and flaxseed.

You can also enlist the help of avocados, which are packed with nutrients that benefit the skin. “Avocados are high in sterolins, which help soften and moisturize the skin,” says Glassman. “

They also have vitamin E, which enhances the skin’s collagen production while sealing in vital

moisture.”And prevent cancer.

Belly Fat in Women

Collagen is a fibrous protein naturally produced in the body that helps repair connective tissue, and keeps our hair, nails, and skin strong, says Zeichner. Eating food rich in vitamins A and C, like blueberries and kale, has also been shown to increase collagen production, past research has shown.

Pick Proteins That Are Lean and Fat-Free, oysters, Larry Zhou/iStock, Aside from fish, eggs, chicken, and turkey breast.

one of the best sources of protein is lean red meat, says Jessica Wu, MD, an assistant clinical professor of dermatology at the University of Southern California in Los Angeles and the author of Feed Your Face.

What Is The Paleo Diet

Red meat contains the amino acids glycine and proline, previous research has shown, and per a study published in January 2018 in Amino Acids, these are components involved in the synthesis of collagen.

But red meat is also high in saturated fat, and produces a chemical called TMAO (trimethylamine N-oxide) that may be linked to heart disease, according to a study published in December 2018 in the European Heart Journal. In the study, people whose diets were high in red meat had triple the levels of TMAO in their systems.

To keep your heart healthy, the American Heart Association recommends sticking to proteins with unsaturated fats, like fish, or choosing red meats that are lean, fat-free, and unprocessed.

Because of their zinc content, oysters are also effective in the fight against dry, aging skin, says Howard Murad, MD, an associate clinical professor of medicine at the University of California in Los Angeles and the author of The Water Secret.

“Zinc is not only an essential component for collagen production and healing,” he says, “it’s a powerful anti-inflammatory.”

The simple lifestyle shifts in the Eat Sleep Burn ugly belly fat…

Inflammation is how the body communicates to our immune systems to jump into action if we’re injured, but it can also cause flare-ups in our skin that come in the form of swelling, rashes, and redness.

per an article published by InformedHealth.org. Zeichner says foods rich in vitamin A or zinc, like fortified cereal, beans, spinach, and oysters, can help reduce inflammation in the skin And prevent cancer .

Fruits and vegetables contain the building blocks for soft, smooth, healthy skin. Blueberries, raspberries, and blackberries, as well as pomegranates, are rich in skin-friendly antioxidants, which, says Dr.

Melt 7 Pounds Every 7 Days

Murad, “assist in cellular renewal and help cells stay plump with water.”

Antioxidants are molecules that help prevent damage to cells by neutralizing what are known as free radicals, which are byproducts harmful to tissue cells, according to the National Center for Complementary and Integrative Health And prevent cancer.

Experts also single out tomatoes as being effective in keeping fine lines and wrinkles in check. “Tomatoes are rich in the antioxidant lycopene, which has been shown to fight sunburn and sun damage that can lead to wrinkles and skin cancer,” Dr. Wu says.

Lycopene is thought to protect skin and potentially treat skin cancer by preventing tumorous cells from spreading.

A recent study published in January 2019 in the Journal of Cancer found that while the role of lycopene in treating skin cancer is still unclear, the antioxidant did appear to stall or reverse cutaneous squamous cell carcinoma, a type of skin cancer.

The Real Mom’s Guide

Drink (Water, That Is) to Your Skin’s Health, is good for your skin, but you don’t have to go overboard. The goal is to avoid dehydration.

Water intake varies based on your age, gender, and other factors such as pregnancy, but in general, water recommendations from the National Academies of Sciences, Engineering, and Medicine suggest 15 cups of water per day for males age 19 and up, and 11 cups per.

What foods and drinks are bad for your skin:

Refined carbohydrates – white flour foods such as white bread, pasta, and white rice have a high glycemic index.

This causes an insulin surge after consumption and leads to the production of androgen hormones that cause sebaceous glands to produce more oil and cause acne.

Sugar/corn syrup – soda, juices, sports drinks, protein-granola bars cause inflammation and destruction of collagen and elastin in the skin that leads to wrinkles and premature aging and also the same mechanism as with refined carbs.

where an increase in serum insulin leads to more oil production by sebaceous glands and the overproduction of oil leads to clogged pores and acne.

Dairy products – high inflammatory food that will contribute to skin conditions such as acne, eczema, and wrinkles.

Overconsumption of alcohol – pro-inflammatory, causes dehydration, increases likelihood of broken capillaries due to skin vasodilation, increases skin dullness, and wrinkles formation.

Secret Anabolic Recipes | Cook Healthy | Muscle Building Meals

Healthy Skin Starts With Good Nutrition

Best Foods for Healthy Skin:

Though it may sound counterintuitive, the high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes,” says Baumann.

“And because watermelon is low in sugar—well, compared to many other fruits—you don’t have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles.”

“Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne,” says Dr. Kaleroy Papantoniou, a cosmetic dermatologist.

“It’s great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment.”

Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner.

In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group.

“This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A … which also happens to be a form of the main active ingredient in Retin-A,” says Baumann. “This vitamin has been found to decrease the skin’s oil production, and there’s also some evidence that it can improve psoriasis.”

There’s a reason why avocados are a popular ingredient for face masks. “Avocados penetrate cells at the deepest level, which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and E, good fats, and phytonutrients,” says Papantoniou. Seriously, is there anything this fruit can’t do?

Walnuts amp up collagen production because they are also high in omega-3 fatty acids, says Papantoniou.

If you’re wondering what the heck is collagen, it’s a protein that helps improve the skin’s elasticity, preventing sagging and ultimately leaving your skin plump and youthful.

Walnut’s rich omega-3 content also helps reduce stress and diminish the risk of heart disease.

This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover, says Zeichner. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne.

Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins.

Almonds are rich in vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin’s defense against skin cancer.

Foods that lower your risk of cancer

FlaxseedsThey’re a top source of alpha-linolenic (ALA) omega-3 fatty acids, which are tied to lower breast cancer risk.

Clinical trials have also found that flaxseeds have the potential to slow the growth of tumors in women who’ve already been diagnosed with breast cancer.

And here’s a tip: Choose ground flaxseeds over whole ones whenever possible—grinding the seeds makes their nutrients more bioavailable, research shows.

KaleIt’s another cruciferous vegetable, so you know these hearty leaves have good stuff going for them from a cancer prevention perspective.

A single cup of chopped kale serves up more than a day’s worth of antioxidants like vitamins A and C, both of which can scrounge up free radicals and stop them from causing cell damage that could potentially lead to cancer.

ApplesCan having one a day really help keep the doctor away? Regular apple eaters have a lower risk for lung cancer as well as certain types of breast cancer, according to the American Institute for Cancer Research (AICR). Just be sure to have the skin too.

“The flavonoid quercitin has been associated with a reduced risk of certain cancers, and the highest concentration is found in the skin,” says nutrition expert Erin Palinski-Wade, R.D.

CauliflowerBroccoli’s paler cousin is also a cruciferous vegetable, and it boasts similar cancer-fighting abilities.

So feel free to fill up, well, as often as you can. A Harvard study of some 124,000 adults found that women who gobbled up more than five servings of crucifers like cauliflower a week were less likely to get lung cancer compared to those who ate the veggies less frequently.

WalnutsLike flaxseeds, walnuts are rich in ALA omega-3 fatty acids. But that’s not all. They also serve up antioxidant compounds like ellagitannins, melatonin, and gamma-tocopherol, which the AICR says could combat oxidative stress and inflammation.

Just keep your portions in check, since walnuts are calorie-dense. A one-ounce, 150-calorie serving is all you need, says Palinski-Wade.

GarlicPopulation studies have tied higher garlic consumption to lower cancer rates, particularly when it comes to gastrointestinal cancers.

according to one review. Garlic contains sulfur compounds that exert antimicrobial activity as well as inhibit cell-damaging carcinogens, the researchers note.

To reap the biggest benefits, chop or crush your garlic and let it sit for 10 minutes before adding it to your cooking.

The brief rest helps the garlic produce more sulfur compounds, the AICR points out.

OatmealOats are an easy, delicious source of whole grains, which may boast serious cancer-fighting abilities.

People who get three servings of whole grains daily have a 15% lower cancer risk overall compared to those who get less, concluded one major study.

The benefits are even more impressive when it comes to colorectal cancer in particular: Three daily servings of whole grains could slash your risk by as much as 17%, the AICR notes.

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letsallcheck · 5 years ago

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8 WINTER WELLNESS TIPS FOR YOUR HEALTHIEST SELF

1. Take Extra Care Of Your Skin

Winter is often a very rough time for our skin. Between time spent within the cold, dry winter air outside then into the moisture sucking indoor heating systems, your winter skin is simply screaming for a few hydration. The result: dry, itchy, scaly and parched skin that doesn’t look or feel too great. Besides employing a humidifier, you'll give your skin an infusion of moisture and a protective barrier from the weather by regularly using an intensive moisturizer or body balm that's meant to assist repair skin.

These creams are usually thicker and denser than what you'd apply in summer. My absolute favorite body butter is Sierra Bees Honey Almond Body Butter. It’s all-natural and made with other skin-soothing ingredients like organic honey, shea butter, cocoa butter, cupuacu butter, mango butter, and Chamomile and tea. It’s also cruelty-free, non-GMO, and has no phthalates or parabens. It not only feels silky and opulent, but it sinks into the skin quickly with no greasy feeling in the least. While it makes my skin feel amazing, it’s the Very light honey almond scent that creates me wish I can bathe in it. For those of you who want an intensive repair cream but enjoy a floral scent, try Petal Fresh Natural Remedy Critical Repair Cream made especially for dry, cracked and calloused skin. The formula uses the facility of skin healing ingredients like sea kelp, olive oil, shea butter, and aloe. The scent is robust on this one so if you’re sensitive, the Sierra Bees is that the thanks to going

Winter Skin Tip: Don’t have a humidifier? Placing a bowl of water near a heating vent or radiator will do an equivalent job with none money spent. Try adding during a few drops of your favorite essential oils for an aromatherapeutic effect.

2. Try Dry Brushing Before Bathing

If the thought of brushing your skin doesn’t sound appealing hear me out. This strange little skin-care step has been around for ages but has recently been gaining popularity. Not only does dry brushing have an extended list of advantages for your skin, including improved circulation and exfoliation of dead skin supplying you with a natural glow. But it also just feels amazing. So how does one dry brush?

All you would like for dry brushing may be a natural soft-bristle bath or shower brush. With the comb in hand, starting by brushing the bottoms of your feet, use large firm sweeping motions to “brush” your skin with long strokes always brushing the skin towards your heart. Continue brushing up your legs, belly, neck, and arms with firm strokes. Avoid skin that's sensitive, irritated, broken or inflamed. Jumping within the shower after will rinse away the dead skin and make certain to use a moisturizer afterward for smooth soft skin with a winter glow. We love this natural dry brush duo set from Eco Tools. the massive is ideal for your body while the tiny one is often used for your face and neck.

3. Take A Soothing Detox Bath

While science has yet to prove all the healing wonders of a hot bath, the anecdotal evidence alone is enough to urge the water running. albeit you’re more of a shower person, taking a shower once during a while can help improve your health in winter. Not only can it help to scale back the pain and inflammation of stiff winter muscles, but it also can help to enhance circulation, reduce stress and tension, and elevate your blood heat which may help your body repel infections and viruses. and everyone you would like maybe a 15-minute soak during a warm bath. I like enhancing my water with essential oils and natural bath oils. They add a gorgeous aroma and can keep skin from drying out. But never add essential oils on to the water. Without a carrier oil, they will immediately adhere to your skin and sensitive areas which may be quite unpleasant if you recognize what I mean. For an all-natural ready-made bath soak, I always address Abra Therapeutics. Their formulas are made up of a mixture of therapeutic essential oils, salt, and skin-soothing oils for a soothing soak. For an additional dose of moisture, a spritz of Deep Steep Dry Body Oil Rosewater & Aloe may be a light and natural thanks to keeping skin smooth and supple right out of the bathtub and stop itchy skin.

4. Be Kind To Your Lips

Cracked, dry and chapped lips in winter are what a bug bite is in summer. It’s annoying, but it’s just getting to happen. to stay lips smooth and supple, apply a natural ointment regularly. We love the Sierra Bees Organic ointment from iHerb that are made with sustainably sourced beeswax, olive oil, sunflower-seed oil and healing vitamin E . They’re also formulated to be USDA Organic, Non-GMO, cruelty-free, eco-friendly and contain no nasty ingredients like sulfates, preservatives, artificial fragrances and are never tested on animals. Available in packs of 4 or 8, I like stashing them around my house, car and in my bag. With numerous within the package, you’ll never be far away from an ointment once you need it. They also make an excellent little gift or stocking filler. And with fun flavors like custard, Mint Burst and Pomegranate there’s no way you’ll be letting your lips get dry this winter.

5. confirm to urge Your vitamin D

Vitamin D is a crucial vitamin beneficial for our system and works with calcium and vitamin K to take care of healthy bones. But often mentioned because of the “sunshine vitamin,” it’s also the sole vitamin that needs actual sunlight to manufacture. meaning when sunlight is scarce in winter, our ability to form vitamin D decreases. the remainder must come from our diet or supplements.

But within the winter as we spend most of our time indoors and have less sunlight available during the day it is often difficult to urge all the vitamin D we'd like. Plus most folks are so bundled up that our skin isn't even exposed to sunlight. But vitamin D isn't naturally found in great quantities in most foods. While some foods are considered good sources of vitamin D including salmon, shrimp, oysters, tuna, egg yolks, milk, and mushrooms, a simple thanks to confirming you’re getting all the vitamin D you would like is during a supplement. Now Foods makes an excellent and affordable D-3 supplement with vitamin K so you'll make certain you’re getting a balanced formula.

6. you continue to Need Sunblock

If you’ve ever hit the slopes on a sunny winter day you recognize that winter sunburn is an actual thing. So if you're spending any time outdoors or near windows keep skin shielded from sun damage and still wear sunblock through the winter months. If you wear a foundation, BB cream, CC cream or tinted moisturizer check the label to ascertain if SPF protection is included. If not, make certain to seek out a sunblock product that agrees together with your skin and won’t dry you out. Don’t forget to use sunblock to your hands which can be exposed during times outdoors or while driving.

7. Stay Hydrated

We can often forget that we'd like those 8 glasses each day even as much water in winter as within the warmer months. If beverage 5 feels less comfortable during winter, try warm water with a touch of lemon or an herb tea. Caffeine-containing drinks like coffee, energy drinks, green tea, black tea, and soft drinks don’t count towards your 8 glasses each day and may promote dehydration.

8. Support Your System With Nutrition

In winter it’s so important we eat many nutrient-dense foods including dark leafy greens, and fresh fruits and veggies. Not only can they assist you to curb those cravings for sweets, but they will also strengthen your body’s defenses and assist you to repel those nasty winter bugs. If the weather makes eating salads and greens less appealing I get you. Try making a green smoothie within the morning with kale or spinach, cucumber, apple, lemon, and ginger. For days when I’m super short on time, I make a superfood-packed green drink with the award-winning Paradise Herbs ORAC-Energy Greens. the simplest dry superfood blend I’ve ever encounter, Paradise Herbs ORAC-Energy Greens is 100% vegan and crammed with alkalizing green juice powders, freeze-dried berries and veggies, superfood concentrates, herbal adaptogens, and probiotics. It also has the equivalent antioxidant power of 24 servings of fruit & vegetables so if you've got trouble getting enough plant-based foods during the day this is often a fast and powerful thanks to doing so. This does taste green, so if you’re not won't to the flavor I’ve found some juice and touch stevia can make it taste great. you'll even add this as a smoothie booster!

And don’t forget your omega-3’s! Found mostly in fatty fish like salmon, tuna, sardines, and mackerel omega-3 fatty acids are shown in studies to not only reduce inflammation but also promote healthy cholesterol levels, vital signs, and liver function. it's also been shown to be an efficient aid for those that suffer from depression which may be common in winter. Omega-3 fatty acids also can assist in giving your skin a lift of hydration which may help protect against winter dryness. California Gold Nutrition, iHerb’s house brand may be a super affordable thanks to keeping super-premium Omega-3 rich animal oil in your nutritional arsenal.

When the winter has you feeling sluggish, try adding a fulvic/humic mineral source to your health regimen. They’re a plant-derived blend of trace minerals that I’ve found boosts energy and may amp up your system.

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robertsmorgan · 6 years ago

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Anti-Inflammatory Diet: Tips, Benefits, & What to Eat & Avoid

When you think of inflammation, you probably picture the rash you get from poison ivy or a bump that swells up when you hit your head. There's another silent form of inflammation that occurs within your body, and it does not usually come with any painful symptoms — but it can seriously impact your health.

Conditions such as rheumatoid arthritis, irritable bowel syndrome, and diabetes are all linked to this type of constant, low-level inflammation. The good news? You can influence your body's background levels of inflammation by eating specific foods.

An anti-inflammatory diet can help if you live with a chronic autoimmune illness, are trying to ward them off, or you just feel sluggish and want to improve your health.

What Is Inflammation?

Inflammation can be friend or foe. Inflammation is your immune system's reaction to an injury, allergen, bacteria, or anything else it identifies as a problem.

Inflammation is OK when it's a short-term cut or bug bite, but lingering inflammation can lower your overall immunity.

First, your body will fight these problem attackers, and then it will help that region to heal. Inflammation is good when the injury is short-term, like an insect bite or cut, but when it lingers in the body, it can lower your overall immunity.

There are two types of inflammation: acute and chronic. Acute inflammation dies down once the issue is resolved. Chronic inflammation occurs when your immune system remains on alert, keeping a "low flame" going all the time. That much "heat" can do serious damage.

How an Anti-Inflammatory Diet Can Help

Inflammation has a direct connection to the digestive tract. The microbiome — bacteria and other microorganisms that live in your gut — help to regulate your immune system.

Poor diets trigger your body's inflammatory process, while healthy, balanced diets help your body thrive.

Everything you eat, the supplements you take, and your environment all affect the health of your gut. What you put in your stomach can either kindle or douse the flame of your body's immune response.

For example, a poor diet — too high in calories or unhealthy fats — can activate your body's inflammatory process.[1] However, a diet with the right balance of dietary omega-3 fatty acids (which control inflammation) and omega-6 fatty acids (which stimulate inflammation) along with exercise, sleep, water, and stress reduction can normalize inflammation and help your body thrive.[2]

Best Anti-Inflammatory Foods

What you don't eat on an anti-inflammatory diet is just as important as what you do eat. Instead of eating foods that trigger inflammation, you will provide your system with dietary choices that soothe it.

The basics of an anti-inflammatory diet are very similar to the eating plan I recommend for optimum health.

Centered on fresh vegetables, fruits, whole grains, healthy fats, herbs, and spices, it shares many of the features of a plant-based Mediterranean diet — which has been shown to extend length and quality of life.[3] Research also suggests that vegetarians and vegans have reduced inflammation and a lower risk of heart disease.

Be sure not to go overboard on carbohydrates, especially sugar, which can upset the balance of hormones in your body that affect inflammation.

Experts suggest you fill your plate according to the 40-30-30 rule:[1]

40 percent complex carbohydrates

30 percent low-fat protein

30 percent healthy fats

Organic Produce

Try to eat a rainbow of non-starchy vegetables and fresh fruits at every meal. Colorful produce typically contains a lot of antioxidants, which support the immune system by fighting disease-causing free radicals and preventing inflammation.

Fruits and vegetables also contain phytochemicals, compounds found in plants that help protect cells.

Vegetables

You can't go wrong with most vegetables, but make sure to include the following:

Dark leafy greens like spinach, kale, and collards

Cruciferous veggies such as broccoli, cauliflower, and cabbage

Root vegetables such as sweet potatoes and rutabaga

Onions, garlic, scallions, and other edible bulbs

Some people are sensitive to produce in the nightshade family (including eggplant, tomatoes, and bell peppers), but for most people, these are also great choices.

Fruits

Increase your intake of:

Berries such as blueberries, cranberries, blackberries, and raspberries

Citrus fruits like oranges, lemons, and limes

Stone fruits like cherries, plums, nectarines, olives, and avocados

Pome fruits like apples, pears, and quince

Citrus fruits are a great choice unless you have a citrus allergy, which can actually cause inflammation.

Fruits contain natural sugars, called fructose. When you eat fructose along with the fiber and other components of a fruit, your body processes it in a different way than processed sugar.

Legumes & Peas

Legumes, including beans and lentils, are a great source of protein and chock full of fiber and minerals along with several antioxidant and anti-inflammatory compounds.

Buy organic black beans, Navy beans, kidney beans, garbanzo beans, or red, green, or black lentils. Choose your favorite legume, soak overnight, and toss out that liquid before adding fresh water, and then cook it. You can also eat green peas for their anti-inflammatory benefits.

Gluten-Free Whole Grains

Whole grains contain both antioxidants and fiber, and research suggests they help reduce the inflammation marker called C-reactive protein (CRP).[4]

Always choose gluten-free grains, however, because gluten leads to digestive and systemic inflammation in many people.

Your best whole grain choices include oats, steel-cut oatmeal, barley, brown rice, bulgur, quinoa, and ancient grains such as amaranth, teff, and buckwheat.

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is a healthy fat, good for cooking and recipes. EVOO contains heart-healthy monounsaturated fat, antioxidants, plus a compound called oleocanthal that can lower inflammation.[5]

EVOO should be your go-to for stove-top cooking, drizzling on salads, and more.

Nuts & Seeds

Nuts and seeds are rich in monounsaturated fat, and they contain heart-healthy fiber. Try raw seeds and nuts for optimal nutrition. Good choices include unsalted walnuts, almonds, pine nuts, cashews, sunflower seeds, and pumpkin seeds.

Herbs & Spices

Besides adding zest to meals, herbs and spices contain many antioxidants. The golden Indian spice turmeric is particularly powerful. Turmeric contains curcumin, which is extremely effective at normalizing redness and swelling.[6]

Garlic, ginger, and cinnamon also have particularly strong inflammation-fighting properties.

Foods to Avoid

Just as there are foods you should eat on an anti-inflammatory diet, you should avoid certain foods that aggravate inflammation in the body. Below are the most important foods to avoid.

Processed Foods

Many commercial products in the grocery store are highly refined and processed. As such, they are low on nutrients and fiber.

They also tend to be high in omega-6 fats (which lead to more inflammation), saturated fats, and trans fats. Processed foods also typically contain added sugars, which raise blood sugar and rev up inflammation.

Stay away from chips, crackers and other snack foods, white bread and pasta, most boxed breakfast cereals, mixes, and frozen dinners.

Sugar

Sugar is one of the worst offenders at triggering inflammation. It causes the body to release cytokines, chemical messengers that amp up your immune system, causing systemic swelling.

When trying to avoid inflammation in the body, sidestep all sweets. Avoid cookies, candy, and cakes, ice cream, and sugar-sweetened beverages like soda, lemonade, sweet tea.

Stay away not only from refined brown and white granulated sugar and high-fructose corn syrup, but also natural sweeteners with a high sugar content like honey, agave nectar, and maple syrup.

If you must have something sweet, have a small amount of organic dark chocolate with at least 70 percent cocoa. Also avoid artificial chemical sweeteners like aspartame, saccharine, and Splenda.

Fried Foods

Fried foods, especially deep fried, contain inflammation-triggering saturated fats and trans fats. They are typically fried in unhealthy oils, like processed "vegetable oil" or lard, and are typically coated in batter made from refined flour. Steer clear of anything fried, especially fast food such as french fries and donuts.

Meat

Meat may be central to the standard American diet, but it is highly inflammatory, in part because it is laden with saturated fat, hormones, and antibiotics. Studies have linked processed meats with chemical additives, like nitrates, to cancer.[7] So say no to beef, lamb, poultry (chicken, turkey, duck), and game meats, along with hot dogs, sausage, pepperoni, and beef jerky.

Most Fats & Oils

As noted, both saturated and polyunsaturated fats are high in inflammation-promoting omega-6 fatty acids, and trans fats also raise your "bad" cholesterol.

Instead of using butter and margarine to add flavor to your food, use herbs and spices. Avoid cooking with lard, shortening, or vegetable oils including canola, corn, soybean, safflower, peanut, or cottonseed. There are some healthy cooking oils you can use, but lighten your load and cut down.

A Sample Meal Plan

The following meal plan is an example of what an anti-inflammatory diet could look like.

Day One

Breakfast: Oatmeal with blueberries, flax seed, and walnuts with almond milk.

Lunch: Homemade three-bean chili on brown rice topped with chopped onions, with an apple on the side.

Dinner: Mixed spinach and kale salad dressed with EVOO, apple cider vinegar, and herbs; quinoa bowl with red bell peppers, black beans, and avocado; two squares of dark chocolate for dessert.

Day Two

Breakfast: Plain coconut-milk yogurt topped with strawberries, almonds, and sunflower seeds.

Lunch: Open-faced lentil-veggie burger on half an ancient-grain bun topped with raw onion, spinach leaves, and tomato slices; baked sweet potato fries.

Dinner: Soba (buckwheat) noodles topped with sautéed mixed vegetables and garlic, topped with nutritional yeast.

Day Three

Breakfast: Avocado toast (on gluten-free whole-grain bread) topped with pumpkin seeds.

Lunch: Tostada made with vegetarian refried beans seasoned with chili powder and turmeric on a wheat-free multigrain tortilla. Top with salsa, chopped tomatoes, and scallions.

Dinner: Mixed lettuce salad dressed with EVOO, apple cider vinegar, and herbs; Buddha Bowl atop brown rice; cherries for dessert.

Benefits of an Anti-Inflammatory Diet

An anti-inflammatory diet has two big benefits:

First. It can help you reduce the risk of developing diseases related to chronic over-activation of the immune system.

Second. It not only eases symptoms but also may even reverse the progress of chronic ailments you may already have, including:

Chronic gastrointestinal ailments like inflammatory bowel disease, colitis, and Crohn's disease

Autoimmune diseases like rheumatoid arthritis, psoriasis, and lupus

Allergic disorders such as asthma and eosinophilic esophagitis

Cardiovascular diseases, including heart disease and stroke

Metabolic disorders such as diabetes and metabolic syndrome — a group of conditions including elevated blood pressure, high cholesterol, high blood sugar, and sometimes fatty liver disease

Mental health conditions, such as depression and anxiety

An anti-inflammatory diet can also help reduce the risk of colorectal and other cancers by protecting healthy cells from DNA damage.

As a bonus, this diet can help you lose weight; weight gain is itself a cause of inflammation. The healthy fats and fiber in the diet help fill you up, so you'll eat less.

Points to Remember

Inflammation is your immune system's normal reaction to harm. However, when low-level inflammation becomes constant, it can cause many types of chronic disease.

What you eat can either rev up or cool down your body's immune response. An anti-inflammatory diet can provide your system with the balance of nutrients, including omega-3 and omega-6 fatty acids and antioxidants, to keep inflammation in check.

Centered on fresh vegetables, fruits, whole grains, healthy fats, herbs, and spices, an anti-inflammatory diet — similar to a plant-based diet — eliminates processed foods, sugar, fried food, meat, and most fats and oils.

It can help prevent or reduce the symptoms of illnesses including diabetes, heart disease, and rheumatoid arthritis, lower your cancer risk, and help you lose extra weight.

Have you tried an anti-inflammatory diet? Share your experience in the comments below!

The post Anti-Inflammatory Diet: Tips, Benefits, & What to Eat & Avoid appeared first on Dr. Group's Healthy Living Articles.

from Robert Morgan Blog https://www.globalhealingcenter.com/natural-health/anti-inflammatory-diet/

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quintinefowler-blog · 6 years ago

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Anti-Inflammatory Diet: Tips, Benefits, & What to Eat & Avoid

An anti-inflammatory diet can help if you live with a chronic autoimmune illness, are trying to ward them off, or you just feel sluggish and want to improve your health.

What Is Inflammation?

Inflammation can be friend or foe. Inflammation is your immune system's reaction to an injury, allergen, bacteria, or anything else it identifies as a problem.

Inflammation is OK when it's a short-term cut or bug bite, but lingering inflammation can lower your overall immunity.

How an Anti-Inflammatory Diet Can Help

Inflammation has a direct connection to the digestive tract. The microbiome — bacteria and other microorganisms that live in your gut — help to regulate your immune system.

Poor diets trigger your body's inflammatory process, while healthy, balanced diets help your body thrive.

Everything you eat, the supplements you take, and your environment all affect the health of your gut. What you put in your stomach can either kindle or douse the flame of your body's immune response.

Best Anti-Inflammatory Foods

The basics of an anti-inflammatory diet are very similar to the eating plan I recommend for optimum health.

Be sure not to go overboard on carbohydrates, especially sugar, which can upset the balance of hormones in your body that affect inflammation.

Experts suggest you fill your plate according to the 40-30-30 rule:[1]

40 percent complex carbohydrates

30 percent low-fat protein

30 percent healthy fats

Organic Produce

Fruits and vegetables also contain phytochemicals, compounds found in plants that help protect cells.

Vegetables

You can't go wrong with most vegetables, but make sure to include the following:

Dark leafy greens like spinach, kale, and collards

Cruciferous veggies such as broccoli, cauliflower, and cabbage

Root vegetables such as sweet potatoes and rutabaga

Onions, garlic, scallions, and other edible bulbs

Some people are sensitive to produce in the nightshade family (including eggplant, tomatoes, and bell peppers), but for most people, these are also great choices.

Fruits

Increase your intake of:

Berries such as blueberries, cranberries, blackberries, and raspberries

Citrus fruits like oranges, lemons, and limes

Stone fruits like cherries, plums, nectarines, olives, and avocados

Pome fruits like apples, pears, and quince

Citrus fruits are a great choice unless you have a citrus allergy, which can actually cause inflammation.

Fruits contain natural sugars, called fructose. When you eat fructose along with the fiber and other components of a fruit, your body processes it in a different way than processed sugar.

Legumes & Peas

Legumes, including beans and lentils, are a great source of protein and chock full of fiber and minerals along with several antioxidant and anti-inflammatory compounds.

Gluten-Free Whole Grains

Whole grains contain both antioxidants and fiber, and research suggests they help reduce the inflammation marker called C-reactive protein (CRP).[4]

Always choose gluten-free grains, however, because gluten leads to digestive and systemic inflammation in many people.

Your best whole grain choices include oats, steel-cut oatmeal, barley, brown rice, bulgur, quinoa, and ancient grains such as amaranth, teff, and buckwheat.

Extra Virgin Olive Oil

EVOO should be your go-to for stove-top cooking, drizzling on salads, and more.

Nuts & Seeds

Herbs & Spices

Garlic, ginger, and cinnamon also have particularly strong inflammation-fighting properties.

Foods to Avoid

Just as there are foods you should eat on an anti-inflammatory diet, you should avoid certain foods that aggravate inflammation in the body. Below are the most important foods to avoid.

Processed Foods

Many commercial products in the grocery store are highly refined and processed. As such, they are low on nutrients and fiber.

Stay away from chips, crackers and other snack foods, white bread and pasta, most boxed breakfast cereals, mixes, and frozen dinners.

Sugar

Sugar is one of the worst offenders at triggering inflammation. It causes the body to release cytokines, chemical messengers that amp up your immune system, causing systemic swelling.

When trying to avoid inflammation in the body, sidestep all sweets. Avoid cookies, candy, and cakes, ice cream, and sugar-sweetened beverages like soda, lemonade, sweet tea.

Stay away not only from refined brown and white granulated sugar and high-fructose corn syrup, but also natural sweeteners with a high sugar content like honey, agave nectar, and maple syrup.

If you must have something sweet, have a small amount of organic dark chocolate with at least 70 percent cocoa. Also avoid artificial chemical sweeteners like aspartame, saccharine, and Splenda.

Fried Foods

Meat

Most Fats & Oils

As noted, both saturated and polyunsaturated fats are high in inflammation-promoting omega-6 fatty acids, and trans fats also raise your "bad" cholesterol.

A Sample Meal Plan

The following meal plan is an example of what an anti-inflammatory diet could look like.

Day One

Breakfast: Oatmeal with blueberries, flax seed, and walnuts with almond milk.

Lunch: Homemade three-bean chili on brown rice topped with chopped onions, with an apple on the side.

Dinner: Mixed spinach and kale salad dressed with EVOO, apple cider vinegar, and herbs; quinoa bowl with red bell peppers, black beans, and avocado; two squares of dark chocolate for dessert.

Day Two

Breakfast: Plain coconut-milk yogurt topped with strawberries, almonds, and sunflower seeds.

Lunch: Open-faced lentil-veggie burger on half an ancient-grain bun topped with raw onion, spinach leaves, and tomato slices; baked sweet potato fries.

Dinner: Soba (buckwheat) noodles topped with sautéed mixed vegetables and garlic, topped with nutritional yeast.

Day Three

Breakfast: Avocado toast (on gluten-free whole-grain bread) topped with pumpkin seeds.

Lunch: Tostada made with vegetarian refried beans seasoned with chili powder and turmeric on a wheat-free multigrain tortilla. Top with salsa, chopped tomatoes, and scallions.

Dinner: Mixed lettuce salad dressed with EVOO, apple cider vinegar, and herbs; Buddha Bowl atop brown rice; cherries for dessert.

Benefits of an Anti-Inflammatory Diet

An anti-inflammatory diet has two big benefits:

First. It can help you reduce the risk of developing diseases related to chronic over-activation of the immune system.

Second. It not only eases symptoms but also may even reverse the progress of chronic ailments you may already have, including:

Chronic gastrointestinal ailments like inflammatory bowel disease, colitis, and Crohn's disease

Autoimmune diseases like rheumatoid arthritis, psoriasis, and lupus

Allergic disorders such as asthma and eosinophilic esophagitis

Cardiovascular diseases, including heart disease and stroke

Metabolic disorders such as diabetes and metabolic syndrome — a group of conditions including elevated blood pressure, high cholesterol, high blood sugar, and sometimes fatty liver disease

Mental health conditions, such as depression and anxiety

An anti-inflammatory diet can also help reduce the risk of colorectal and other cancers by protecting healthy cells from DNA damage.

As a bonus, this diet can help you lose weight; weight gain is itself a cause of inflammation. The healthy fats and fiber in the diet help fill you up, so you'll eat less.

Points to Remember

Inflammation is your immune system's normal reaction to harm. However, when low-level inflammation becomes constant, it can cause many types of chronic disease.

It can help prevent or reduce the symptoms of illnesses including diabetes, heart disease, and rheumatoid arthritis, lower your cancer risk, and help you lose extra weight.

Have you tried an anti-inflammatory diet? Share your experience in the comments below!

The post Anti-Inflammatory Diet: Tips, Benefits, & What to Eat & Avoid appeared first on Dr. Group's Healthy Living Articles.

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nutritionclub · 6 years ago

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7 Foods to Fight Joint Pain & Arthritis

http://nutritionclub.ca/wp-content/uploads/2018/08/Signs-Symptoms-of-Inflammation.jpg

Did you know some foods can reduce joint pain and fight against arthritis?

The 7 foods below can minimize inflammation responsible for joint pain and arthritis.

There are more than 50 million people aged 18 and older who suffer from a form of arthritis, according to sources. According to some sources, arthritis is the main cause of adult disability in the United States.

But why is arthritis so common?

There are several different types of arthritis which classify the condition of joint pain or joint disease. Incidentally, there are more than 100 various forms of arthritic conditions. Arthritis is a complex disease. However, it can be caused by genetic factors or as the result of an autoimmune response, causing the body to produce inflammation, which then leads to joint pain.

If you are not fighting joint pain and arthritis but are looking to prevent it, the following can be good ways to maintain a healthy body free from joint pain:

Eat omega 3’s (healthy fats)

Protect joints by using proper lifting and bending techniques

Avoid injury

If you are currently suffering from symptoms of joint pain or arthritis, continue reading below for more ways to fight.

What are Signs & Symptoms of Inflammation?

So, how does inflammation start? And, what is some signs of inflammation is present?

There are multiple signs of inflammation. Some may feel tired and feverish, as this indicates the immune system is working extra hard. Other signs of inflammation include:

Pain

Swelling

Heat

Redness

Loss of movement or function

To first reduce joint pain and the risk of arthritis, one must look at reducing the amount of inflammation their own body produces.

How can you reduce inflammation?

According to Harvard Health Publishing, it is important to keep good hygiene, drink clean water, make a healthy decision when planning to travel, practice safe sex, and eat right.

Now, onto the ‘eating right’ part.

What Are 7 Foods to Fight Joint Pain & Arthritis?

There are 7 foods to fight joint pain and arthritis listed here.

These helpful anti-inflammatory food items include the following:

1.) Cherries: Cherries are high in antioxidants and other properties which decrease inflammation. In a study conducted by Agricultural Research Services (ARS) and Western Human Nutrition Research Center California-Davis, female participants were given Bing cherries daily while avoiding other forms of antioxidants for purposes of the research. The research showed that within the five-hour window following having the cherries for breakfast, levels of urate in the blood, which is known to cause inflammation, dramatically decreased.

2.) Nuts: Some nuts, such as walnuts, are high in omega-3 fatty acids. This Omega-3s can reduce the body’s amount of the C-reactive protein, which catalyzes the inflammation known to cause arthritis and even disease. According to sources from the Living with Arthritis Blog, it may be a clever idea to watch where other fats are coming from when increasing the number of nuts in your diet. This is because some nuts are already high in fat. Everything in moderation!

3.) Carrots: Carrots contain Vitamin C, beta-carotene, and other beneficial vitamins which boost immune support and inhibit inflammation. The probability of being diagnosed with types of joint pain such as rheumatoid arthritis (RA) increase as we grow older. The immune system begins to function less efficiently without proper care. Eating proper vitamins like those found in veggies can improve immune function and thus decrease the chance of inflammation.

4.) Spinach: Polyphenols are found in spinach and other dark leafy greens. These are a form of antioxidant which use their electrons to harness free radicals, which are known to cause aging and even illness. There are known to be thousands of polyphenols in plants.

5.) Brussel Sprouts: Brussel sprouts can reduce joint pain and the onset of arthritis because it contains high amounts of many nutrients, including Vitamin C. According to Healthline, Brussel sprouts have 81-percent of the Referenced Daily Intake (RDI) for Vitamin C, and 137-percent for Vitamin K. Much like Vitamin C, Vitamin K contains elements which greatly reduce inflammation.

6.) Oily fish: Fish such as mackerel contains resolvins, which are a class of fat that is said to halt the travel of inflammatory cells to areas of inflammation. According to BBC News, the effects of these resolvins may be increased by taking an aspirin.

7.) Basil: This aromatic herb is also known to reduce types of inflammation said to cause joint pain and arthritis. According to sources, basil contains eugenol, which exhibits effective anti-inflammatory properties.

What Foods Should You Not Eat to Avoid Arthritis and Joint Pain?

Just as some foods help with arthritis and joint pain, there are those that do not. These foods should be avoided as much as possible to reduce the risk of joint pain and arthritis.

The foods to avoid are:

1.) Refined flour

2.) Vegetable oil

3.) Fried foods

4.) Sugar

5.) Artificial sweeteners

6.) Saturated fat

7.) Processed Meats

These foods can trigger inflammation and other factors which cause joint pain, arthritis, and more.

Supplements You Can Take for Joint Pain or Arthritis

There are many supplements and over-the-counter options one can take to relieve or reduce joint pain or arthritis.

Flexoplex, for example, is a glucosamine-based supplement marked to be a powerful and all-natural option for lubricating joints while reducing joint pain and increasing flexibility. Flexoplex is also said to fight inflammation.

There are nine main ingredients in Flexoplex which are carefully selected to garner the most results.

For more information regarding Flexoplex, visit Joint Health Magazine.

Conclusion:

Although joint pain and arthritis can be complex to understand, treating and managing your pain is of the utmost importance. The above foods can not only help prevent arthritis and joint pain, but they are also perfect for those already suffering from types of joint pain and arthritis. These foods and supplements can help the body fight against the natural decline posed by aging so that you can live a full, healthy, and pain-free life.

Other sources:

https://www.niams.nih.gov/health-topics/kids/healthy-joints

Author Bio: Ella James is an independent researcher and writer. She has contributed to many online websites related to general health and fitness. Her interests include reading and writing about day-to-day health, fitness, and skin care problems. Connect with her on Facebook and Twitter.

The post 7 Foods to Fight Joint Pain & Arthritis appeared first on NUTRITION CLUB Natural Health Food Supplement Distributor Canada.

from NUTRITION CLUB Natural Health Food Supplement Distributor Canada http://nutritionclub.ca/fight-joint-pain-arthritis/amp/

#NUTRITION CLUB Natural Health Food Supplement Distributor Canada

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kathrynmbeall · 7 years ago

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Eat Vegan for Natural Healthy Hair

Healthy Hair Care: 6 Foods You HAVE To Start Eating for Healthier Hair

When you eat right, it shows.

Diet not only affects your energy levels, the appearance of your skin, and how well your jeans fit. But what you eat also affects those luscious locks on top of your noggin! How exactly does your hair benefit from your nutritious diet? Healthy hair usually grows half an inch every month. If you want to keep this growth on pace (or speed up the process), it’s all about vitamins and proteins, baby!

What foods should you eat more of if you are looking to amp up the strength and shine of your locks? Get these 6 vegan foods into your shopping cart and into your belly!

Avocados

Did you know avocados are actually a fruit? You may have thought they were a veggie. Not only do these delicious, green beauties pack a nutritional punch. But this fruit is INCREDIBLE for hair health. Avocados are high in Vitamin B and Vitamin E, which helps your hair on a cellular level to be all it can be. Vitamin E aids healing and recovery of your scalp, which always needs TLC too!

Bell Peppers

Peppers, as we know, are a generous source of Vitamin C, which is also necessary for overall hair health. Vitamin C helps to create collagen, which helps hold our bodies together. You may know that collagen as an important factor for glowing skin, but what exactly is collagen? Collagen is the most important protein in our bodies, so it is crucial when it comes to growing hair. Our muscles, bones, skin, blood vessels, and tendons are all made of collagen. As we age, we start to produce less and less collagen. Don’t feel bad—it’s natural! Adding in bell peppers can help keep collagen production in full swing. When you have a deficiency in Vitamin C, your hair can feel dry. You may also start seeing more and more split ends crop up. Gasp!

Lentils

Lentils may already be a staple in your diet, especially if you follow a vegan lifestyle. Lentils are easy to cook and are a great source of iron and protein. Protein is necessary for hair growth—since hair is made of a protein called keratin. Without enough keratin, your hair growth slows down and the strands will be prone to breakage. Iron is important, too. When you eat iron-rich foods, do your best to eat foods high in Vitamin C. Why is that? Vitamin C helps your body absorb the iron it needs. So when you’re downing a big spinach salad for lunch, eat a few slices of an orange. Your body will thank you.

Spinach

This leafy green has both folate and iron to help combat anemia (low iron). Anemia can leave you feeling haggard, run down, and sluggish, but can also affect the state of your hair. If you’re anemic or running low on iron, your hair can take a toll. Hair loss is often associated with anemia. Spinach salads, sautéed spinach, and adding spinach to smoothies are all easy options to get your fill.

Chia Seeds

Remember we talked about hair and the importance of protein? Chia seeds contain 20 percent more protein than soybeans, which are a source of protein in a vegan diet. Can you believe that? Plus, the Omega-3 fatty acids in chia seeds help prevent hair loss. There are other benefits of sprinkling chia seeds on cereal, soups and puddings. Chia seeds are a good source of calcium, phosphorus, fiber, and manganese! You never want your body to be low on these nutrients.

Sweet Potatoes

Sweet potatoes are packed full of all kinds of goodness. Beta-carotene adds that orange color to those delicious taters. In your body, beta-carotene converts to Vitamin A. Your body uses Vitamin A for growing cells, including hair cells. When you don’t eat what your body needs, your hair takes a toll. The result is lackluster locks. Hair can feel dry and dull and look rather lifeless. Bad hair days will creep up on your more and more.

So what else is a rich source of beta-carotene? The good news is that if you do follow a vegan diet, you may have these veggies in your home already. Eat more carrots, kale, butternut squash, cantaloupe, dark lettuces, asparagus and pumpkins. When you include this wide variety of veggies, chances are you won’t be needing to take a Vitamin A supplement.

If you’re looking for ways to boost the health of your hair, eat lots of these fruits and veggies and seeds. Keep us posted on the results. We’d love to hear from you! For best natural hair care use vegan shampoo and conditioners.

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unabashedcloudnightmare-blog · 7 years ago

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Patriot Power Greens - Super Foods Nutrition Advice For A Better Lifestyle

patriot power greens nutrition facts It doesn't matter simply how much you weigh or what age you get, a nutritious meals are vital. Simply because you will be thin does not mean that you will be healthy. This information should help you recognize how important a nutritious meals are. When attemping to eat healthy, you ought to give up eating microwave dinners. This is because a majority of these meals have lots of sugar and fat with them. Purchase fresh produce and meat and cook them you to ultimately extract the highest health and fitness benefits. Are you presently wanting to lessen your steak consumption? Then try using it in minute amounts such as a condiment. Use red meat to include a little bit of flavor to grains and vegetables. This really is a common practice in Mediterranean countries and also in China and this reduces perils associated with developing heart diseases. When choosing food for the very best super foods nutrition, choose items as just like their original state as possible. Fresh food that isn't processed can aid you to make certain that your body's needs are met whilst you keep chemicals and fat out of your diet. Even if you eat outright health food, you may appreciate an effective dessert. Healthy treats are only as satiating. Fat-free yogurt is a superb option for a top quality dessert. This same yogurt also can accommodate a delicious topping of crushed graham crackers either cinnamon or honey flavored. Consider fruit smoothies that one could make. Smoothie products you could buy inside the store or at a stand, might be filled with calories. It is possible to control the standard when you help it become yourself. You can work in virtually anything. Use reduced fat yogurt, fruit as well as kale, carrots or celery. In case you have an issue with motion sickness during travel, try some ginger. You can purchase ginger in its capsule form. About 1 hour before you take off, take a pill with approximately 1,000 milligrams. Then undertake it again, every three hours. Besides preventing an upset stomach, Ginger is renowned for preventing the nausea a result of travelling. Ginger is available in delicious teas and candies for individuals who do not like taking pills. Pureed berries, pears, or peaches make a fast and tasty snack. This sweet spread is fantastic for dipping pretzels or pitas. Experiment with different kinds of fruit, and change it up sometimes therefore it will continue to be appetizing. Try adding baked foods for your diet instead of fried ones. You are able to lower the number of calories, carbs and oils you consume by consuming baked foods and that's why they're better for you. You will also be energetic in the daytime if you eat baked foods daily. If you have trouble with motion sickness if you travel, think about using ginger. You can also purchase the capsule form, rendering it easier to consume. Take roughly 1K milligrams of ginger about 1 hour before beginning your journey, and then accept it again every three hours. Ginger helps prevent upset stomach and nausea, which can be often related to travel. Also, you can get ginger in other varieties, for example candy or drinks. Whenever a woman is pregnant, it really is especially crucial that you adhere to a good amount of iron every single day. An normal woman should get about 18 milligrams of iron daily when not pregnant and 27 milligrams a day when she actually is. An increasing fetus requires a substantial amount of iron for proper development. In the event you don't consume enough iron, your body will rob itself of iron to aid the infant grow, which might cause anemia. Cobalt is an essential part associated with a diet, because it helps your body metabolize B vitamins. This mineral exists in leafy green vegetables, including spinach. Another excellent supply of B vitamins is organs like kidneys and livers. Eat smaller meals more often throughout every day which are nutritious. Smaller portions and much more meals daily help to improve your gastrointestinal tract and will help with your weight loss efforts. Your probability of diabetes, hypertension, and other diseases is reduced when you are with a healthy weight. Eating frequently can help you feel less hungry and can make it unlikely you may overeat processed foods. If you have sleeping disorders, you may want to alter super foods nutrition levels. You will find foods that will help you to relax and slow your mind down, although some can amp you up. It seems sensible to enable the entire body to rest from eating before going to sleep. Avoid indulging in alcoholic beverages and passing up on much-needed sleep. Neglecting your sleep needs, and overindulging in alcohol, will lead to oilier skin and larger pores. Bigger pores provide for more dirt and infections which create pimples. Sleep no less than seven hours every night and limit yourself to one alcoholic drink each night. If you have problem hair, add foods containing high amounts of folic acid, zinc and high quality protein to your diet. The hair consists of keratin, a thing that is located in protein. In order for your hair to stay smooth and shiny, it requires folic acid and zinc too. Zinc and vitamin b folic acid can be found in avocados, legumes plus some seafood. Should you crave chocolate, it might be smart to purchase a certain amount of dark chocolate to satisfy your sweet tooth. There are a few real health and fitness benefits to dark chocolate (they have tons of antioxidants) that will make a modest serving than it a reliable method to get your sugar fix. Try reducing on eating meat while increasing the level of vegetables you consume. Though meat is an excellent source of energy-boosting protein, always treat this system like it really is a side dish instead of your main entree. As you may read earlier, many individuals don't place enough stock in nutritious eating. This is very helpful for your lifestyle. Refer to the following tips as you may begin making smart, healthy super foods nutrition choices in your life. https://globenewswire.com/news-release/2017/09/28/1134122/0/en/Patriot-Power-Greens-Reviews-Important-News-Reported-by-Researched-Reviews.html

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