Beauty-Health

How to Change Your Taste Buds to Eat Healthier Foods

Do you know people who say they hate…absolutely abhor all vegetables, especially the green ones?   You know, the picky eaters, the ones who prefer the same old same old every meal.
Maybe you might even appreciate ways to introduce new, healthier foods into your diet.  Granted, we all have certain textures and flavors that we will likely never grow fond of, but as everyone knows, the more variety, the better nutrients which create a healthier body!
But for some people, old habits die hard and green only looks good on money, not in smoothies or veggies.
It’s never too late to retrain your taste buds to lust after nutrient-dense fare—even those veggies you swear you can’t stand.
<ol>
<li>Taper Off the Trash 
Frequent consumption of sugary, fatty, or salty foods both hooks and dulls your taste buds; eventually, you’ll need to eat even more to create the same level of satisfaction. Luckily, the opposite is also true: The less of a food you eat, the less of it you need to create satisfaction, says David Katz, M.D., a nutrition expert at the Yale School of Medicine and author of Disease Proof: The Remarkable Truth About What Makes Us Well. The key is cutting down in baby steps. If, for example, you typically have healthy corn chips to eat your hummus, try eating less of them and add cut vegetables with your hummus. Or, if you tend to eat more cooked food than raw, try eating the raw first and using a smaller plate with less cooked food on it. Within a month, you’ll notice that smaller amounts of your guilty pleasures are enough to hit the spot—leaving your palate more receptive to new flavors.</li>
</ol>
 
<ol start="2">
<li>Try, Then Try Again 
Even if you didn’t grow up loving legumes, there’s still hope. Studies show that kids who keep trying just a single bite of a health food they dislike (think: Brussels sprouts) will eventually lose that aversion. “Such training works the same way with adults, and often faster,” says Brian Wansink, Ph.D., a professor of marketing at Cornell University and author of Slim By Design: Mindless Eating Solutions for Everyday Life. After sampling something three to five times, you’ll start to think, “This isn’t so weird or awful.” says Wansink. “Before you know it, you’ll actually enjoy the flavor.” Also, taste buds typically become less sensitive with age, which allows you to enjoy foods that once tasted too strong or bitter. Research from the Monell Chemical Senses Center found that when people consumed a bittersweet beverage once each day for a week, they wound up liking it 68 percent more than they did initially.</li>
</ol>
 
<ol start="3">
<li>Mix Old with New 
Still having trouble downing bitter greens, or feeling kind of meh about root veggies? Pair them with a sprinkling of something you do like. Stir-fry bok choy in a bit of coconut liquid aminos sauce, for instance, or blend 1/3 brown rice and 2/3 white rice; over time, you can adjust the ratio until you eat 100 percent brown rice.</li>
</ol>
What you’re doing is masking their flavor, but after several exposures, your brain forms a positive association with both tastes,” says Alan Hirsch, M.D., neurological director of Chicago’s Smell & Taste Treatment and Research Foundation. “You’ll soon find you like the new food on its own.”  Just remember, cultivating a taste for certain foods may require repeated exposure.
 
<ol start="4">
<li>Don’t Follow Your Nose 
It may not be the flavor of, say, cauliflower or broccoli that you object to, but the smell. “Green peppers, for example, have a bitter taste but a rather sweet scent, so most people find them agreeable to eat,” explains Hirsch. To make odoriferous vegetables more palatable, boil or steam them to remove sulfurous (stinky) compounds. Then serve them in a different room. Note: Your sense of smell is at its weakest in the evening. So, if we’ve inspired you to play around with your food choices, know that nighttime’s the right time to start getting adventurous.</li>
</ol>
 
<ol start="5">
<li>Keep Up Appearances 
Pretty plating can also put you in the mood: In a recent study, diners rated an artfully arranged salad as 18 percent more tasty than less attractive salads containing the exact same ingredients. While you’re at it, place greens on the right side of your dinner plate. “Americans typically tackle that side first,” says Wansink. “Putting vegetables or nutritious food there means you’ll eat it faster.”</li>
</ol>
 
<ol start="6">
<li>Adjust the Volume 
Though experts aren’t quite sure why, the soundtrack to your meals can influence your fickle tongue. Loud noise (e.g., techno) tends to make food taste less flavorful, according to a study in Food Quality and Preference, while music that could be described as more pleasant (like piano-based tunes) seems to enhance flavors. It could be that your brain is so intent on processing jarring sounds that it under-perceives tastes—a reaction you can use to your advantage. Play mellow tracks (or whatever takes you to your sonic happy place) to keep yourself eating the healthy food you already enjoy; increase the ivories when introducing bitters such as okra or collards into your diet.</li>
</ol>
 
<ol start="7">
<li>Educate Yourself</li>
</ol>
David Katz, MD, author of the book Disease-Proof says it’s important to give yourself reasons to like foods with flavors you don’t naturally love. If you learn about, say, why kale is so good for you—it’s loaded with fiber, vitamins A, C, and K, calcium, iron, and other plant compounds—you’ll be more motivated to try and like it.
 
<ol start="8">
<li>Turn off a Craving</li>
</ol>
When your sweet tooth starts demanding sugar, Katz recommends tamping it down by eating a food with a contrasting flavor, like half a grapefruit or a sour or bitter orange. Or switch to a palate-cleansing flavor, like mint.
 
<ol start="9">
<li>Limit Flavors in a Single Meal</li>
</ol>
Having too many choices at one time can stimulate your appetite and cause you to overeat. It’s called sensory-specific satiety—the tendency to get full and lose interest in, say, a delicious salad, but continue eating the cooked veggies. When you limit the variety in a meal, you’re more likely to feel satisfied sooner. Stick to raw salad first and simple cooked veggies later.
Share this with a loved one who has struggled adding more healthy foods to their diet.  Or, consider adding one of these ideas each week and see if you can enhance your own mealtime. Let us know how it goes.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/change-taste-buds-eat-healthier-foods">How to Change Your Taste Buds to Eat Healthier Foods</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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How to Change Your Taste Buds to Eat Healthier Foods

Do you know people who say they hate…absolutely abhor all vegetables, especially the green ones? You know, the picky eaters, the ones who ...

Gluten-Free Chocolate Waffles

Hungry for chocolate for breakfast? Try these healthy Gluten-Free Chocolate Waffles!
Waffles for me have always been a comfort food. Something we make on special occasions as a treat for a fun brunch at home for friends or family.
Recently we had our niece over for a weekend waffle <a href="https://nutritionstripped.com/recipes/breakfast/">breakfast</a> and wanted to make a fun chocolate waffle that tasted chocolatey and delicious but wasn’t filled with dairy and sugar to weigh us down the rest of the day. That’s when we created this recipe for healthy and delicious Gluten-Free Chocolate Waffles!
<a href='https://nutritionstripped.com/chocolate-waffles-glutenfree-dairyfree-plantbased-breakfast-recipe-nutritionstripped4/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped4-600x900.jpg 600w" width="2700" /></a> <a href='https://nutritionstripped.com/chocolate-waffles-glutenfree-dairyfree-plantbased-breakfast-recipe-nutritionstripped10/'><img alt="Gluten-Free Chocolate Waffles" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped10-600x900.jpg 600w" width="2700" /></a>
<h3>Gluten-Free Chocolate Waffles</h3>
By using almond milk and a mixture of flaxseed meal and almond flour, cocoa powder we achieved exactly that. A delicious, fluffy, chocolate waffle with less sugar and an extra boost of <a href="https://nutritionstripped.com/why-is-fiber-important-for-gut-health/">fiber</a> and <a href="https://nutritionstripped.com/articles/nutrition-articles/protein/">protein</a>.
<h4>Breakfast the night before</h4>
Planning a waffle breakfast in advance? No problem! just mix the dry ingredients and store in an airtight glass container in your pantry. You mix will last for about 10 days and all you have to do is add the wet ingredients when you’re ready for waffles. It’s as easy as that!
You can top these waffles with whatever your heart desires, there really isn’t a wrong answer, whether it’s whipped coconut cream or fresh fruit. If you want some inspiration, here are some of our personal favorites:
<ul>
<li>Warm honey drizzle</li>
<li>Toasted coconut</li>
<li>Fresh Peaches</li>
<li>Diced strawberries and  fresh berries</li>
<li>Chopped macadamia nuts</li>
<li>Maple syrup</li>
<li>Ghee with cinnamon and coconut sugar</li>
</ul>
<img alt="Gluten-Free Chocolate Waffles | Nutrition Stripped" class="alignnone size-full wp-image-63377" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped3-600x900.jpg 600w" width="2700" />
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Gluten-Free Chocolate Waffles

Hungry for chocolate for breakfast? Try these healthy Gluten-Free Chocolate Waffles! Waffles for me have always been a comfort food. Someth...

Top 5 Benefits of Eating Vegetables

You could jeopardize your overall health if you don’t pay attention to the foods you eat. Consuming too much junk food, for example, can lead to chronic conditions such as obesity, diabetes, heart disease, high blood pressure, clogged arteries and more.
Making the decision to improve your lifestyle by following a primarily raw, plant-based diet is a health-conscious decision that improves your metabolism, boosts your immune system and promotes overall wellness and longevity while reducing your risk for chronic conditions like the ones listed above. Some of the most important healthy diet staples consist of vegetables, and that’s because they’re so high in nutrients and provide a multitude of benefits.
But just how favorable are veggies when it comes to overall wellness? Here are the top five benefits of eating vegetables:
1. They’re an Important Source of Nutrients 
When your diet consists of eating a plethora of vegetables, you’re fueling your body with many of the vital nutrients it needs to thrive. According to Choose My Plate, a healthy eating initiative by the United States Department of Agriculture, vegetables are rich in potassium, fiber, folic acid, vitamins A and C and more.
2. They’re Low in Calories 
Vegetables are naturally low in fat and calories. This means you can fill up on a lunch of veggies without worrying about going over your suggested daily caloric intake. This makes it easier to eat hearty meals without worrying about counting calories, and can also aid weight loss and maintenance.
<div style="position: relative; height: 0; padding-bottom: 56.25%;"><iframe style="position: absolute; width: 100%; height: 100%; left: 0;" src="https://www.youtube.com/embed/bEV-CN07iIQ?ecver=2" width="640" height="360" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
3. They Promote Optimal Gut Function 
Fiber is beneficial to the body in the sense that it can reduce the occurrence of bowel problems, such as constipation. Due to the water and fiber content in most vegetables, Dr. Mercola suggests that these healthy foods nourish beneficial bacteria in the gut, which keeps it healthy and regular.
4. They’re a Natural Mood Booster 
You know that following a diet rich in vegetables is great for your physical health, but have you considered how beneficial it is for your mental well-being? According to Mental Health America, following a diet that relies on nuts, whole grains, fruits, unsaturated fats and vegetables is better for mental wellness than one that consists of meat and dairy products. Additionally, MHA said that those who follow a primarily raw, plant-based diet are 30 percent less likely to develop depression.
5. They’re Great for Immunity 
Since vegetables are loaded with essential nutrients, they have a great reputation for boosting the immune system. Specifically, leafy green vegetables activate T-bet, a gene that produces immune cells in the gut, according to Dr. Mercola. Those immune cells maintain immunity and inflammation, protect the body from pathogenic bacteria, improve intestinal balance and prevent food allergies.
Beyond consuming vegetables, you may consider our Advanced Superfood product. The blend of 35 organic ingredients, including cereal grass juice powders, leafy greens, microalgae, sprouts, prebiotic fibers, sea vegetables, and other vegetables, makes this product one of the most nutritious and convenient ways to fuel your body.
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Top 5 Benefits of Eating Vegetables

You could jeopardize your overall health if you don’t pay attention to the foods you eat. Consuming too much junk food, for example, can ...

Top 11 Beauty Benefits Of Buttermilk On Skin & Hair – How To Apply It?

Updated: 07/29/2019 Contents I. Benefits Of Buttermilk On Skin 1. Cleanse The Skin 2. Treat Suntan II. Benefits Of Buttermilk For Hair 1. Pr...

Fulfilling Back-to-School Snacks for the Kids

The Many Benefits of Fiber

Top 6 Types of Water Filters

There’s no doubt that drinking enough water is absolutely essential to overall health, and it all starts with picking the right water filter.
Water purification systems work in many different ways to remove harmful <a href="https://nutritionstripped.com/this-is-how-your-body-detoxes/">toxins</a>, chemicals, and contaminants from your water. While some physically separate sediment and solid particles, others push liquids through a semi-permeable membrane or use a combination of heat and light to kill off microorganisms.
With so many types of water filters on the market, however, it can be tricky to determine which one is the best fit for you. This in-depth article will take a closer look at a few of the most popular water purification systems available, along with the benefits and drawbacks of each, to help you make an informed decision.
<h3>Why Do You Need A Water Filter?</h3>
Do you know what’s in your tap water? Filling up your cup directly from the sink may seem harmless enough, but if you don’t have a filter installed, there’s no telling what you could be drinking.
In fact, a 2009 analysis conducted by the Environmental Working Group found 316 contaminants in the water delivered to the public, 202 of which have no regulated safety standards. Among the contaminants found in the water supply were chemicals like metolachlor (an herbicide), Radon (a radioactive, cancer-causing gas), and acetone (a flammable liquid used in cleaning) (<a href="https://www.ewg.org/news/news-releases/2009/12/09/press-release-updated-tap-water-databases-and-drinking-water-quality" target="_blank" rel="noopener noreferrer">1</a>).
Other dangerous compounds may also be present, including heavy metals, toxins, and endocrine disruptors. These compounds can throw hormonal balance out of whack and contribute to a slew of negative side effects, including developmental delays, impairments in <a href="https://nutritionstripped.com/5-ways-to-support-your-immune-system/">immune function</a>, neurological problems, and reproductive issues (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29126512" target="_blank" rel="noopener noreferrer">2</a>). Using a filter can extract these compounds and help purify your water to ensure that it’s safe, healthy, and chemical-free. Water filters can also improve the taste and smell of your water, which makes it easier to stay hydrated and drink more water throughout the day.
What about using bottled water instead? Although water bottles are increasingly popular, there are a number of negative side effects associated with the use of bottled water. Not only are water bottles pricey, but they’re also made of <a href="https://nutritionstripped.com/how-to-reduce-single-use-plastic/">plastic</a>, which can be detrimental to the environment. Furthermore, there’s no guarantee that bottled water is any better than the water from your tap.
The National Resources Defense Council, an environmental advocacy group, conducted a four-year review of the bottled water industry to evaluate the overall quality and safety standards. According to the organization, about 25% of bottled water contains tap water that may or may not have been further treated. Additionally, while the majority of bottled water evaluated was safe and clean, about 22% of brands tested contained chemicals above-established safety limits in at least one sample (<a href="https://www.nrdc.org/stories/truth-about-tap" target="_blank" rel="noopener noreferrer">3</a>).
Investing in a quality water purification system is the best way to limit your exposure to harmful chemicals and keep your drinking water clean and free of contaminants.
<img alt="" class="alignnone size-full wp-image-46956" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-stocked-fridge-nutrition-stripped-coconutwater.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-stocked-fridge-nutrition-stripped-coconutwater.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-stocked-fridge-nutrition-stripped-coconutwater-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-stocked-fridge-nutrition-stripped-coconutwater-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-stocked-fridge-nutrition-stripped-coconutwater-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-stocked-fridge-nutrition-stripped-coconutwater-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-stocked-fridge-nutrition-stripped-coconutwater-606x909.jpg 606w" width="2700" />
<h2>Top 6 Water Filtration Systems</h2>
When it comes time to purchase a water filter, there are several different options available. Here are a few of the most common, plus some of the main pros and cons to consider with each.
<h4>1. Reverse osmosis filter</h4>
Often considered the best water filter option by many because of its widespread availability and ease of use, the reverse osmosis system is a purification process in which water passes through a semi-permeable membrane to remove contaminants like heavy metals and toxins. The reverse osmosis water filter is popular because it can be installed as a simple under sink water filter along with a faucet fixture, which makes it an easy and convenient option. <a href="https://nutritionstripped.com/affliate_product/reverse-osmosis-water-filter/">AquaTru</a>, in particular, is a great brand that produces countertop model filters that are easy to use and require no installation.
There are several drawbacks to consider for this water filtration system, however. For starters, it can waste quite a bit of water compared to other methods. It also requires careful maintenance as the pores can become easily clogged, and filters need to be replaced regularly to ensure proper function.
Keep in mind that reverse osmosis strips many minerals from water. While this is not usually a significant concern, as most of us get these important micronutrients from other food sources, many recommend using trace mineral drops or other filters to help re-mineralize your water. Additionally, while some claim that reverse osmosis can “leach” minerals from your body, there is no evidence to support this, and it is considered safe by organizations like the Environmental Protection Agency (EPA).
Pros:
<ul>
<li>Widely available</li>
<li>Easy to use</li>
<li>Convenient</li>
<li>Removes the most contaminants</li>
</ul>
Cons:
<ul>
<li>Wastes water</li>
<li>Slow to filter</li>
<li>Requires regular maintenance</li>
<li>Removes minerals from water</li>
</ul>
<h4>2. Infrared filter</h4>
This type of water filter uses a combination of heat and light to remove impurities and soften water, making it a great choice if you live in a place where hard water is common. Hard water is typically high in dissolved minerals like <a href="https://nutritionstripped.com/calcium-101/">calcium</a> and magnesium, which can cause a long list of problems. Not only can hard water damage your pipes, appliances, and clothing, but it’s also hard to clean and can dry out your hair and skin.
Unlike other filters, this water filter system is a bit more difficult to find, as it isn’t quite as mainstream yet. They can be installed right on the main water line for the house, ensuring that water is filtered before it even reaches your sink. However, it can be very expensive compared to water filter alternatives that are available, so it may not be the right choice for everyone.
Pros:
<ul>
<li>Helps soften water</li>
<li>Effective at removing impurities</li>
<li>Can be installed in the main water line</li>
</ul>
Cons:
<ul>
<li>Difficult to find</li>
<li>Expensive</li>
</ul>
<h4>3. Alkaline water filter</h4>
Alkaline water filters utilize a process called electrolysis, which uses electricity to split the water into hydrogen and oxygen, or alkaline and acidic components. This results in a final product that is more alkaline, meaning that it has a higher pH. Although studies on the effects of alkaline water are still limited, some research suggests that drinking alkaline water could be beneficial for blood pressure, blood sugar, and even <a href="https://nutritionstripped.com/how-to-lower-cholesterol/">cholesterol levels</a> (<a href="http://en.cnki.com.cn/Article_en/CJFDTOTAL-SHYI200112005.htm" target="_blank" rel="noopener noreferrer">4</a>).
Using an alkaline water machine or ionizer is a convenient way to raise the pH of your water. Although these products tend to come with a hefty price tag, they require little to no maintenance and can be easily installed.
Still, alkaline water remains a subject of controversy, and many believe that health claims don’t quite live up to the hype. Critics of alkaline water point to the fact that the body closely regulates its own pH naturally by controlling the absorption and excretion of hydrogen ions in the urine, making it unclear exactly how effective alkaline water may be.
Pros:
<ul>
<li>May be associated with health benefits</li>
<li>Requires little maintenance</li>
<li>Easy to install</li>
</ul>
Cons:
<ul>
<li>Controversy over potential health benefits</li>
<li>Expensive</li>
</ul>
<h4>4. UV filter</h4>
UV water filters use ultraviolet rays to remove harmful chemicals and toxins from water by killing microorganisms as they pass through the light. This method is highly effective at removing harmful toxins and bacteria from water to provide you with the purest drinking water possible. It’s also quick, chemical-free, and efficient, wasting little to no water and using minimal amounts of energy.
Keep in mind that the UV filter should be used with sediment or whole house water filter as well. This is because this type of water purifier doesn’t eliminate physical contaminants, heavy metals, chlorine, or salt. Therefore, this option can be very effective, but it can also have some hidden costs to consider as well.
Pros:
<ul>
<li>Effectively removes toxins and bacteria</li>
<li>Free of chemicals</li>
<li>Energy-efficient</li>
<li>Wastes minimal water</li>
</ul>
Cons:
<ul>
<li>Needs to be paired with other filters</li>
<li>Doesn’t eliminate physical contaminants</li>
</ul>
<h4>5. Activated carbon filter</h4>
Carbon filters are used in both air purifiers and water filters alike. They use a bed of activated carbon to trap pollutants and contaminants from the water and are commonly used in portable products like the Brita filter and refrigerator filters. This type of filter relies on a process called adsorption, which basically draws harmful molecules and compounds from the water into the pores of the activated charcoal to filter out impurities.
<a href="https://nutritionstripped.com/affliate_product/berkey-water-filter/">Berkey</a> water filters are a popular option that use granulated activated carbon to help remove contaminants from water. Charcoal sticks are another affordable option that is used to naturally purify filter using the same mechanism.  However, they must be boiled every few months to ensure that they remain effective.
Activated carbon filters require a bit more maintenance than many other water filter types, as they need to be replaced periodically once the filters have been filled. They also don’t remove all compounds, and a secondary filter may be necessary to help soften the water or remove molecules like microbes, fluoride, or nitrates.
Pros:
<ul>
<li>Removes impurities efficiently</li>
<li>Available in portable products</li>
<li>Several options available</li>
</ul>
Cons:
<ul>
<li>Requires regular maintenance</li>
<li>May need a secondary filter</li>
</ul>
<h4>6. Mechanical filter</h4>
With this simple type of filter, water passes through a series of small holes to help eliminate solid particles and sediment. Within the filter, a material such as nylon is used to contain pollutants while clean water is passed through.
Mechanical filters help improve water clarity and remove physical contaminants and waste. However, they do not remove chemical contaminants and have no impact on other pollutants like heavy metals, minerals, or toxins. For this reason, mechanical filters should always be paired with another form of water filter to maximize water purity.
Pros:
<ul>
<li>Most simple type of filter</li>
<li>Improves water clarity</li>
</ul>
Cons:
<ul>
<li>Doesn’t remove chemical contaminants, toxins, or heavy metals</li>
<li>Should be combined with other filters</li>
</ul>
<h3>NS Recommends</h3>
If you’re concerned about the safety of your water, be sure to get it tested. Try reaching out to your county’s health department or contacting a <a href="https://www.epa.gov/dwlabcert/contact-information-certification-programs-and-certified-laboratories-drinking-water" target="_blank" rel="noopener noreferrer">state-certified lab</a> to get your water tested for safety. You can also donate to organizations like <a href="https://www.charitywater.org/donate" target="_blank" rel="noopener noreferrer">Charity: Water</a>, <a href="https://donate.worldvision.org/gift-catalog/clean-water" target="_blank" rel="noopener noreferrer">World Vision</a>, or <a href="https://thewaterproject.org/give-water" target="_blank" rel="noopener noreferrer">The Water Project</a> to help provide clean water to those in need.
Investing in a quality water filter for your home is a great first step to reducing your exposure to many of the pollutants, chemicals, and contaminants that may be found in your drinking water. It’s also an environmentally-friendly and cost-effective alternative to water bottles, which may even contain certain compounds in levels higher than the established health limits.
Fortunately, there are several types of water filters available, which makes it easy to find an option that works for you. Regardless of whether you select an infrared, activated carbon, or reverse osmosis filter, there are many different ways to <a href="https://nutritionstripped.com/four-ways-stay-hydrated/">stay hydrated</a> and enjoy plenty of clean, healthy water as part of your daily diet.
If you’re looking for more support and ways to stay hydrated, then check out our best-selling Online Education Programs. We offer programs to give you the tools you need for meal planning, learning how to stock your kitchen, give your body a reset with whole foods, and more. <a href="https://nutritionstripped.com/shop/">Click here</a> to explore what programs are right for you. Or if you’re ready to get started now with making Healthy Eating Simple, then taking our free 4-part series, <a href="https://education.nutritionstripped.com/opt-in">click here</a> to join!
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Top 6 Types of Water Filters

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Easiest Crunchy Coleslaw

This Easiest Crunchy Coleslaw is quick to make and the perfect side for lunch or dinner.
Whipping up a quick salad one of my fortes. Salads are my go-to lunch and a staple for every dinner. In all honesty, I have eaten salad for breakfast on some occasions, needless to say, everyone here at Nutrition Stripped loves a big salad!
That being said, salads come in many forms. From this protein-rich <a href="https://nutritionstripped.com/lemony-chickpea-salad/">Lemony Chickpea Salad</a> to the Classic <a href="https://nutritionstripped.com/kale-caesar-salad-maple-pepper-tempeh/">Kale Caesar Salad</a>. Whatever form salads take, one of our personal favorites is this delicious Easiest Crunchy Coleslaw!
<h3>What’s In Your Coleslaw?</h3>
Coleslaw is one of those staple side dishes that most everyone has tried at some point in their life. It can range widely different, depending on where you find yourself in the world. That being said, we have tried many different types of coleslaw over the years, and this version is by far our favorite on the list.
Full transparency, this was a collaboration recipe with my husband, who grew up in North Carolina. For those of you who aren’t familiar with North Carolina coleslaw, it relies primarily on vinegar and olive oil as it’s base, instead of mayonnaise, which in turn sets the stage for a much healthier version of coleslaw.
We added our own personal twists to this classic recipe by adding local honey, dijon mustard parsley from the garden, and a little purple cabbage and for a fun pop of color.
<h4>Perfect on the go</h4>
Because this Easiest Crunchy Coleslaw is made without quickly perishable ingredients like mayonnaise, it’s perfect to pack up for potlucks, picknicks, whatever the occasion!
Whether you are packing it up to take with you, or just whipping it up for a crunchy delicious side with lunch, this coleslaw is a super easy option that everyone will love!
<img alt="Easiest Crunchy Coleslaw | Nutrition Stripped" class="alignnone size-full wp-image-63433" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Healthy-Simple-Coleslaw-dairyfree-glutenfree-nutritionstripped-recipe-salad3-600x900.jpg 600w" width="2700" />
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Easiest Crunchy Coleslaw

This Easiest Crunchy Coleslaw is quick to make and the perfect side for lunch or dinner. Whipping up a quick salad one of my fortes. Salads...

Organic vs. Non-Organic: What’s Better for Your Health?

5 Reasons You’re Tired & What to Do About It

Getting enough rest is critical – the National Sleep Foundation suggests that adults sleep at least seven to nine hours every night to ensure balanced energy levels. Sometimes, however, adequate rest isn't enough to boost one's liveliness. If you're feeling more tired than usual – even with a normal sleeping schedule – here are five serious reasons you may be living with fatigue:
1. Mylagic Encephalomyeletitis/Chronic Fatigue Syndrome 
Extreme exhaustion isn't something to ignore. According to the National Academies of Sciences, between 836,000 and 2.5 million Americans live with myalgic encephalomyelitis/chronic fatigue syndrome – but many individuals haven't been diagnosed. Characterized by fatigue, cognitive dysfunction, sleep abnormalities, pain and more, this condition may be the reason you're feeling so tired lately.
How to change? Begin by drinking fresh vegetable juice every day. Get some <a href="https://www.myhdiet.com/shop/supplements/hallelujah-diet-supplements/organic-powders/barleymax-products/barleymax-original-8-5oz.html">BarleyMax</a>, our raw deep-green juice powder that provides missing nutrients in an easy to assimilate form.
2. Depression 
Unfortunately, there's a connection between depression and fatigue. Because depression is associated with feeling overly sad, anxious and hopeless, it can often lead to reduced energy levels and contribute to sleeping problems.
How to change? Depression is multifactorial and not easily conquered. But it is not hopeless. Take a look at this book, "<a href="https://shop.myhdiet.com/could-it-be-b12.html">Could it be B12?</a>" for something you may not have connected to your condition.  Consider taking B12-B6-Folate to boost mood and energy levels.  Increase your magnesium intakes. Drinking fresh vegetable juice, green smoothies, and salads is a great way to do this. You can even add magnesium to your drinking water with <a href="https://shop.myhdiet.com/hydroboost-kit.html#product.info.description">Hallelujah Diet HydroBoost Kit</a> or make your own magnesium bicarbonate solution. In addition, optimal mental health requires feeding your brain omega 3 fats, vitamin D, iodine, selenium, and a plant-based diet. In addition to dietary issues, spiritual issues and other lifestyle choices have to be addressed.
3. Diabetes 
According to research conducted by the Department of Biobehavioral Health Science at the University of Illinois at Chicago, diabetes often influences feelings of fatigue due to the alterations in blood glucose levels. When your body can't use glucose properly, it doesn't have enough energy to keep running as it should.
How to change? Consider <a href="https://shop.myhdiet.com/diabetes-rescue-plan.html">The Hallelujah Diet Diabetes Rescue Plan.</a> It has the education and basic dietary supplements to get your health moving in the right direction.
<div style="position:relative;height:0;padding-bottom:56.25%"><iframe allowfullscreen="" frameborder="0" height="360" src="https://www.youtube.com/embed/PqxcSw_I9Dg?ecver=2" style="position:absolute;width:100%;height:100%;left:0" width="640"></iframe></div>
4. Thyroid Issues 
Thyroid issues have an impact on your energy levels, according to Wellness Resources. Thyroid fatigue affects how energized you feel when you wake up in the morning and can impact your mental alertness and sharpness throughout the day.
How to support thyroid health?  Good thyroid health starts with a mostly-raw plant-based diet. Avoiding bromine-containing foods like Mountain Dew, which still contains brominated vegetable oil, and brominated wheat flour. Consider increasing your intake of iodine and selenium, both of which are essential nutrients that are key to thyroid health.  <a href="https://shop.myhdiet.com/nascent-iodine.html">Hallelujah Diet Nascent Iodine</a> is a great bioavailable and reliable source of iodine. Our <a href="https://shop.myhdiet.com/selenium.html">Selenium / Glutathione Promoter</a> is an excellent source of antioxidants which protect the thyroid as it generates free radicals while making thyroid hormone.
5. Poor Eating Habits 
In regard to lifestyle choices you can directly control, a poor diet may be to blame for feeling tired all of the time. Eating foods loaded with sugar and simple carbohydrates influence spikes in blood sugar, which result in your blood sugar plummeting by a certain point in the day. Additionally, eating too much junk can cause you to become overweight or obese, which can impact energy levels on its own.
On the other hand, skipping meals won't give your body the fuel it needs to last throughout the day. That's why following a well-balanced diet that's loaded with fruits and vegetables is key to ultimate wellness and heightened energy levels.
How to Boost Your Energy the Hallelujah Diet Way 
Fruits and vegetables are loaded with the essential vitamins and minerals your body needs to thrive. By eliminating junk foods and opting for plant-based nutrient sources, you can fuel your body naturally and eliminate feelings of fatigue.
Where to start? While you can go "cold-turkey" in adopting the Hallelujah Diet, many people have accomplished long-term changes by making one change at a time.
What one change makes the biggest difference?  Get a juicer and use it daily. The <a href="https://shop.myhdiet.com/nuwave-slow-juicer.html">NuWave Juicer</a> is an excellent choice, but we have several options and can help you make the choice that is right for you.  Start by adding one or two glasses of fresh vegetable juice a day. Then take a look at our <a href="https://www.myhdiet.com/wp-content/uploads/2014/09/HD_MealPlan_2014.pdf">Get Started Guide</a> and substitute healthier ingredients for your usual food choices.
For an additional energy boost, our <a href="https://www.myhdiet.com/shop/supplements/hallelujah-diet-supplements/organic-powders/barleymax-products/barleymax-original-8-5oz.html">BarleyMax</a> products have been proven to deliver the living nutrition you need for optimal overall health and wellness. Not only does it improve energy levels – it can also build your immune system, improve circulation and promote longevity. With the help suggested here, you can dramatically improve your health and kiss bouts of chronic fatigue and other energy drains goodbye and say hello to increased energy.
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5 Reasons You’re Tired & What to Do About It

Getting enough rest is critical – the National Sleep Foundation suggests that adults sleep at least seven to nine hours every night to ensu...

What Are Electrolytes?

What are electrolytes and how do I know whether or not I’m getting enough of them?
When most people hear electrolytes, they immediately think of sports drinks and tablets used by athletes. If we’re exercising and sweating, we should be replenishing electrolytes as we go, right? The reality is, most of us aren’t sweating quite enough to call for additional replenishment.
So if we don’t need to consume electrolytes in the form of supplements for exercise, when and how should we consume them?
Here we’ll discuss what the major electrolytes are, why they are so important, where we can get them in our diet and how much we really need. You’ll be surprised to find out that you’re unintentionally taking in more electrolytes than you think!
<h3>What Are Electrolytes Responsible For?</h3>
Electrolytes are minerals that are essential for humans. In order for our bodies to function properly on a daily basis, adequate electrolyte consumption is required. Therefore, even when we aren’t exercising, we still need to make sure we’re getting enough electrolytes.
Electrolytes are responsible for:
<ul>
<li>Conducting electricity throughout the body – think muscle contraction like the beating of your heart</li>
<li>Regulating fluid levels (such as your blood)</li>
<li>Nerve cell communication to other cells</li>
<li>Aiding the process of blood clotting and tissue repair</li>
<li>Regulating the blood’s pH</li>
<li>The release of hormones</li>
</ul>
As you can see, electrolytes are responsible for some pretty important tasks. So what are these electrolytes and how do they perform these tasks?
<h3>The Major Electrolytes</h3>
<h4>Sodium</h4>
Sodium is talked about quite frequently, but most people don’t know that it’s one of the most important electrolytes.
We generally hear about sodium in the context of limiting intake, and for good reason too. Processed food items in the average American diet are packed with sodium. Therefore it’s important to limit these processed products and monitor how much sodium we’re taking in. While we don’t want to consume an excess of <a href="https://nutritionstripped.com/salt-unhealthy/">sodium</a> because that can lead to high blood pressure, heart complications and even fluid retention, we do need to make sure we’re getting enough (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098396/">1</a>).
The average American should aim to consume about 1500 mg – 2300 mg of sodium per day (<a href="https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly">2</a>). Your specific sodium recommendation will vary depending upon age, physical activity levels, and any present disease states. For example, athletes expelling excessive amounts of sweat are also expelling excessive amounts of sodium. Because of this, they may need to replenish their levels in slightly higher amounts as opposed to the average person.
Sodium regulates the amount of fluid found outside of the cells, otherwise known as extracellular fluid (<a href="https://www.ncbi.nlm.nih.gov/books/NBK541123/">3</a>). This is a particularly important function because both plasma (the fluid component of blood) and interstitial fluid (which helps feed the cells with oxygen and nutrients and excrete waste) make up the fluid outside of the cells (<a href="https://opentextbc.ca/anatomyandphysiology/chapter/26-1-body-fluids-and-fluid-compartments/">4</a>).
Both plasma and interstitial fluid are involved in an abundance of body functions, so we really want to make sure we supply the body with adequate sodium to properly regulate them!
<h4>Potassium</h4>
When we think about sodium it’s impossible not to think about potassium as well, the two electrolytes work hand-in-hand in the body.
They work together to regulate each other – together they form a pump-like mechanism that pushes out sodium in order to replace it with potassium in the cells. Why is this important? With the help of your kidneys, this pump removes excess sodium and excretes it via urine, ultimately aiding the prevention of high blood pressure due to high sodium levels (<a href="https://www.ncbi.nlm.nih.gov/books/NBK541123/">5</a>).
In order for your heart, kidneys, and muscles to function properly, your body needs potassium. So how much potassium are we talking? About 4,500 mg – 4,700 mg per day is required for the average adult, but specific amounts vary depending upon age and gender (<a href="https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly">6</a>).
<h4>Chloride</h4>
When combined with sodium we get sodium chloride, otherwise known as table salt! Chloride is another major electrolyte responsible for regulating fluid levels, blood pressure and the pH of fluids as well. It works together with both sodium and potassium to do this, making it vital for proper hydration.
On average, we should aim to consume 1,800 mg – 2,300 mg of chloride per day depending upon gender and age.
<h4>Calcium</h4>
As the most abundant mineral in the human body, calcium is not only a prevalent electrolyte but also a very important one. In order for proper bone and teeth formation, hormone secretion, blood clotting, and nerve impulse communications to occur, our bodies need calcium (<a href="https://www.ncbi.nlm.nih.gov/books/NBK541123/">7</a>).
The body absorbs calcium in the small intestine and requires Vitamin D to do so. That’s why supplements for bone health so often pair vitamin D with calcium and magnesium (we’ll get to the reason for magnesium in a bit).
When we don’t consume enough calcium through our diet, our body will pull the needed amounts from bone which may result in osteoporosis. So how much calcium do we need to prevent this? The average adult needs about 1,000 mg – 1,500 mg of calcium per day (<a href="https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-calcium-s-role-in-the-body">8</a>).
<h4>Magnesium</h4>
In terms of electrolytes, we don’t hear about magnesium nearly as much as some of the others. Even still, it’s responsible for some pretty important tasks. The majority of magnesium in the body is stored in bones and is similar to calcium in that it is responsible for bone and teeth formation.
Magnesium is also involved in enzyme (little catalysts that help start reactions in the body – think digestion of food) function along with the contraction and relaxation of muscles.
Recommended levels vary greatly depending upon both gender and age, to see how much you should be consuming check out <a href="https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly">this</a> chart with all of the recommended intakes.
<h4>Phosphorus</h4>
As the third electrolyte to help with the formation of bone and teeth, it’s safe to say electrolytes are pretty important for proper bone structure. Phosphorus is also responsible for the storage of energy, nerve function, and muscle contraction. Just like calcium, vitamin D is needed in order for phosphorus to be properly absorbed and the vast majority of it is stored in bone.
The average adult needs between 700 mg and 1250 mg of phosphorus per day. Just as the other electrolytes, this range varies based on both gender and age.
 
<h3><img alt="Best Blueberry Smoothie | Nutrition Stripped" class="alignnone wp-image-54260 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped5-33x50.jpg 33w" width="2700" /></h3>
<h3>Sources of Electrolytes</h3>
Contrary to popular belief, we receive the vast majority of our needed electrolytes through food. Fruits and vegetables are great sources of electrolytes, as are dairy products, coconut water, nuts, seeds, and even eggs. To make sure you’re getting an ample amount of each electrolyte, try and maintain a well-rounded, variable diet made of mostly whole foods.
There are also tons of electrolyte-based sports drinks and tablets out there today that can help you replenish electrolytes quickly if you’re expelling them faster than the average person. Unfortunately, many of these products are packed with added sugar and sugar substitutes, making them less than ideal options for athletes looking to perform their best.
When deciding whether or not to use these products and which ones to choose, your best bet is to consult a registered dietitian to determine your individual needs.
<h3>Electrolyte Imbalances</h3>
When we’re not eating appropriately or properly taking care of our bodies, imbalances in electrolytes can occur. Electrolyte imbalances take place when there is either too much or too little of an electrolyte in the body.
Imbalances are commonly caused by excessive fluid losses from diarrhea, vomiting or sweating. Certain disease states involving the kidneys, poor diet and disordered eating habits can cause imbalances as well.
So how do we know if our electrolyte levels are where they should be? First and foremost, electrolyte imbalances can be very serious and sometimes even life-threatening. Make sure you’re going in for your yearly checkups with your PCP. Your doctor will be able to test your major electrolyte levels and will notice any other issues that may suggest an electrolyte imbalance.
You can also keep an eye out for some of the most common symptoms of electrolyte imbalances:
<ul>
<li>Fatigue & lethargy</li>
<li>Muscle spasms</li>
<li>Irregular heartbeat</li>
<li>Nausea & vomiting</li>
<li>Muscle cramping</li>
<li>Headaches</li>
<li>Diarrhea & constipation</li>
<li>Confusion</li>
<li>Irritability (<a href="https://www.healthline.com/health/electrolyte-disorders#types">9</a>)</li>
</ul>
<h3>Take Away</h3>
The bottom line is electrolytes are a big part of our regular diet. You’re getting a whole lot more of them than you think, so make sure you really need those sports drinks or tablets before integrating them into your daily routine.
Electrolytes are so important for everyone, not just athletes. Maintain a well-rounded diet comprised of whole foods and plenty of water, and chances are you’ll be good to go.
<h3>Connect!</h3>
I would love to hear about your experience with electrolytes – have you previously been told that you needed to consume sports drinks and supplements whenever you exercised? Or did you already know that this was usually unnecessary?
I’m sure someone else reading this article would love to hear about your experience as well! As always, you can connect with us on Instagram via <a href="https://www.instagram.com/nutritionstrippederica/">@nutritionstrippederica</a>, <a href="https://www.instagram.com/nutritionstripped/">@nutritionstripped,</a> #nutritionstripped and #nswellnesscoaching.
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What Are Electrolytes?

What are electrolytes and how do I know whether or not I’m getting enough of them? When most people hear electrolytes, they immediately thi...

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The Best Way To Avoid Skin Cancer Is?

Skin, the largest organ in the human body, serves as an outer layer of protection, defending the body against light, extreme heat or cold, injury and infection, while regulating water, lipid stores and body temperature.
Both external influences (sun exposure) and internal influences (an individual’s nutritional status) can compromise the skin’s ability to perform these functions and can lead to diseases such as skin cancer, or the abnormal growth of skin cells.
As you are preparing for your summer vacations or as you sit beside your pool each day, consider some of the following statistics:
Skin cancer is the most common form of cancer in the United States, affecting nearly one in five Americans. In recent years, skin cancer has been diagnosed more than all other types of cancers combined. 1
Basal cell carcinoma (BCC), the most common type of skin cancer, rarely is fatal. Basal cells are located beneath squamous cells and are responsible for the production of new skin cells.
Actinic keratosis is a common precancerous scaly growth or lesion that strongly predicts all major types of skin cancer, with nearly 10% of actinic keratoses leading to squamous cell carcinoma (SCC). SCC is the second most common type of skin cancer. 2   Squamous cells lie just below the skin’s surface (epidermis) and function as its inner lining. Fortunately, there is a high survival rate among SCC patients in the United States.
Melanocytes are in the lower part of the epidermis and produce the pigments that give skin its unique color. Cancer of melanocytes, or melanoma, is the rarest type of skin cancer, accounting for less than 5% of all cases, but it’s also the most dangerous and most fatal. 1 If detected early, the survival rate for melanoma is 98%, but once it metastasizes or spreads to the lymph nodes, the survival rate drops to 62%. 1 The average age at which melanoma is diagnosed is 63 for men and 56 for women. 2
From an economic standpoint, skin cancer costs American taxpayers millions in health care dollars annually.  Although most forms may not be deadly, they can be disfiguring and frightening as they continue to return on the body.
There are several well-established risk factors for skin cancer. The disease is more prevalent in individuals who have fair skin, light eyes, or light hair, possibly because their skin contains less melanin (color pigmentation), which serves as a protective layer from ultraviolet (UV) radiation.
Other risk factors include:
<ul>
<li>Having a family history of skin cancer</li>
<li>Having a history of sunburns</li>
<li>Living in sunny, warm climates</li>
<li>Living at higher elevations where UV rays are the strongest</li>
<li>Having abnormal moles, that are irregular in shape and larger than regular moles</li>
<li>Having the HPV virus</li>
<li>Using acne medicines</li>
<li>Having a weakened immune system</li>
<li>Having breast cancer</li>
</ul>
One of the most prominent risk factors for skin cancer is excessive sun or UV exposure. UV radiation can induce premature aging and DNA damage and can act as a tumor initiator to the skin. 5  Nearly 90% of non-melanoma skin cancers are associated with exposure to UV radiation from the sun. 1
One of the lesser-known methods for potentially lowering skin cancer risk is diet. We have years of evidence that a nutritionally enhanced diet may benefit individuals who are at high risk of skin cancer.
Plant-Based Diet 
A plant-based diet rich in antioxidants has been associated with a reduced risk of many types of cancers.
Unfortunately, most Americans don’t consume adequate amounts of fruits and vegetables. In fact, only 14.8% to 19.1% of skin cancer survivors are meeting the American Cancer Society’s recommendation to consume at least five servings (or 2 1/2 cups) of fruits and vegetables each day. 6 These recommendations are far less than what a body needs to recover from the onslaught of toxins we inhale, ingest and think each day. We believe that at least 10 servings of vegetables a day is more of what our bodies need.
We believe that the vitamins, minerals, trace minerals and phyto-nutrients in whole foods are the best approach to ensuring our nutritional needs are met. The synergistic effect of many components in the vegetables and fruits are still undiscovered but readily respected.
<img alt="" class="size-full wp-image-25580 aligncenter" height="682" sizes="(max-width: 602px) 100vw, 602px" src="https://www.myhdiet.com/wp-content/uploads/2017/07/HA_image_7.20.17.2.png" srcset="https://www.myhdiet.com/wp-content/uploads/2017/07/HA_image_7.20.17.2.png 602w, https://www.myhdiet.com/wp-content/uploads/2017/07/HA_image_7.20.17.2-265x300.png 265w" width="602" />
 
In a 10-year prospective study, subjects who consumed the highest percentage of fruits and vegetables had a 54% reduced risk of SCC. Eating green leafy vegetables, especially, was associated with decreased risk of BCC tumors. 3
Another study asked people to complete a food frequency questionnaire. High intake of the following micronutrients was associated with a significantly reduced risk of melanoma compared with low intake: vitamins C and D, retinol (vitamin A), alpha- and beta-carotene, cryptoxanthin, lutein, and lycopene. Compared with the lowest levels, high daily intake of the following food groups was associated with a significantly reduced risk of melanoma: 4
<ul>
<li>Fruits: 1.6 or more servings</li>
<li>Vegetables: 1.1 or more servings</li>
<li>Fruits and vegetables combined: 2.1 or more servings</li>
<li>Citrus fruits: 0.6 or more servings</li>
<li>Dark green/yellow fruits and vegetables: 0.5 or more servings</li>
<li>Omega 3 Foods: 0.3 or more servings</li>
</ul>
In another study, regular consumption (three or more servings per week) of celeriac and pomegranates was associated with a significantly reduced risk of BCC and SCC. Celeriac, more commonly known as celery root, also was associated with a significantly reduced risk of melanoma. Parsnips, red wine, and red berries, however, were associated with an increased risk of melanoma. 5
Antioxidants found in fruits and vegetables function by eliminating free radicals and reactive oxygen species that can attack DNA and lead to diseases. Vitamins C and E are abundant nutrients in plants that act as antioxidants and may help protect against skin cancer. Vitamin C scavenges free radicals and restores the activity of other antioxidants, enhances the immune system, and hydroxylates lysine and proline in the synthesis of connective tissues proteins, which may alter tumor growth. Vitamin E is an intracellular antioxidant that prevents lipid peroxidation. 6
Practical Applications
The primary defense for protecting yourself from skin cancer is definitely diet related. A secondary line of defense from the sun’s harmful UV rays is to emphasize environmental protection from the sun, such as using healthy versions of sunscreen and wearing protective clothing. Our bodies need some sun for the production of vitamin D but we don’t want our skin to burn. Short periods of sun exposure each day is optimal.
Research shows dietary factors may play a role in the prevention of skin cancer in both rodents and humans. 25 years of research on the Hallelujah Diet reveals powerful testimonies of those who suffered endlessly from skin cancers only to be blessed with a significant reduction in them after adopting the Hallelujah Diet.  <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">Click here</a> if you want to learn more about how diet can reduce your likelihood of getting skin cancer.
References
<ol>
<li>Skin cancer facts. Skin Cancer Foundation website. <a href="http://www.skincancer.org/skin-cancer-information/skin-cancer-facts">http://www.skincancer.org/skin-cancer-information/skin-cancer-facts</a>. Last updated June 4, 2014. Accessed January 3, 2014.</li>
<li>Siegel R, DeSantis C, Virgo K, et al. Cancer treatment and survivorship statistics, 2012. CA Cancer J Clin. 2012;62(4):220-241.</li>
<li>Ibiebele TI, van der Pols JC, Hughes MC, Marks GC, Williams GM, Green AC. Dietary pattern in association with squamous cell carcinoma of the skin: a prospective study. Am J Clin Nutr. 2007;85(5):1401-1408.</li>
<li>Millen AE, Tucker MA, Hartge P, et al. Diet and melanoma in a case-control study. Cancer Epidemiol Biomarkers Prev. 2004;13(6):1042-1051.</li>
<li>de Vries E, Trakatelli M, Kalabalikis D, et al. Known and potential new risk factors for skin cancer in European populations: a multicenter case-control study. Brit J Dermatol. 2012;167(Suppl 2):1-13.</li>
<li>McNaughton SA, Marks GC, Green AC. Role of dietary factors in the development of basal cell cancer and squamous cell cancer of the skin. Cancer Epidemiol Biomarkers Prev. 2005;14(7):1596-1607.</li>
</ol>
 
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/best-way-avoid-skin-cancer">The Best Way To Avoid Skin Cancer Is?</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.
 
 
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The Best Way To Avoid Skin Cancer Is?

Skin, the largest organ in the human body, serves as an outer layer of protection, defending the body against light, extreme heat or cold, i...

Part 1: Frequently Asked Questions About Hallelujah Diet Supplements

Piña Colada Sherbet

This Piña Colada Sherbet is delicious, dairy free, simple dessert packed with fresh fruit.
We are always looking for fun and healthy alternatives to familiar recipes here at Nutrition Stripped. Familiar flavors and ingredients but used in a health-conscious way. With this concept in mind, we took two of our favorite frosty treats a Piña Colada and coconut ice cream and made this up. A mixture of pineapple, lime and coconut, and refreshing, dairy-free ice cream to create this Piña Colada Sherbet.
What’s not to love?
<h3>Piña Colada Sherbet</h3>
It’s hard to keep track of what you’re putting in your body when it comes to desserts. If you take the time to read the labels of some of your favorite icy treats, most of the time you will see a list of ingredients you barely recognize and that they are packed with dairy and extra sugar.
We set out to create a super easy, healthy and refreshing treat that only has a combination of fruit and no added sugar or dairy. By using coconut milk, fresh pineapple, and a couple of limes, we created a delicious variation of a classic cocktail favorite you can enjoy any time.
<h4>The dessert that lasts and lasts</h4>
You don’t have to have Piña Colada Sherbet for only one day! Store your sorbet in the freezer for up to a month in an airtight container. Whenever you’re ready for a treat, just pop it in a food processor or <a href="https://nutritionstripped.com/affliate_product/blender/">Vitamix</a> blender and pulse until it’s airy and ready to enjoy!
<a href='https://nutritionstripped.com/pina-colada-sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped10-600x900.jpg 600w" width="2700" /></a> <a href='https://nutritionstripped.com/pina-colada-sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9/'><img alt="Piña Colada Sorbet | Nutrition Stripped" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Pina-Colada-Sorbet-pineapple-lime-dairyfree-plantbased-recipe-nutritionstripped9-600x900.jpg 600w" width="2700" /></a>
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Piña Colada Sherbet

This Piña Colada Sherbet is delicious, dairy free, simple dessert packed with fresh fruit. We are always looking for fun and healthy altern...

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8 Types of Ultra-Processed Foods to Avoid + Healthy Swaps

There are plenty of reasons to start cutting ultra-processed foods out of your diet, once and for all.
With new studies emerging left and right linking processed food consumption to cancer, chronic disease, and even death, the impact that these unhealthy ingredients can have on your health is absolutely astounding.
Eliminating your favorite salty snacks, sweets, and comfort foods from your diet sounds may sound pretty intimidating. However, with a few simple swaps, reducing your intake of processed products and adding more healthy <a href="https://nutritionstripped.com/basics-whole-foods-lifestyle/">whole foods</a> to your meal plan is much simpler than it seems.
Let’s dive in and explore why these ingredients are so harmful to health, look at some common ultra-processed food examples, and discuss some easy strategies to start scaling back.
<h3>What are Ultra-Processed Foods?</h3>
The term “ultra-processed foods” was first introduced by a team of Brazilian researchers in 2018. They conducted a massive study in which they analyzed the diets of 104,980 adults and found that consuming a high amount of ultra-processed foods was actually linked to a higher risk of cancer (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29444771" target="_blank" rel="noopener noreferrer">1</a>).
According to the researchers, the definition of ultra-processed foods encompasses “food products made mostly or entirely from sugar, oils, and fats, and other substances not commonly used in culinary preparations such as hydrogenated oils, modified starches, and protein isolates.” According to their ultra-processed foods definition, this also includes products that have undergone “hydrogenation, hydrolysis, extruding, molding, reshaping, and pre-processing by frying” (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29444771" target="_blank" rel="noopener noreferrer">1</a>).
Food processing companies often add ingredients to alter the taste and texture of their products. They may also use additives to enhance the nutritional value or include preservatives to keep foods fresher for longer.
<h3>Types of Processed Foods</h3>
Not all processed foods are created equally, and not all processed products should be categorized as “bad processed foods.” In fact, while some foods are processed to the point that they’re barely recognizable, others are only modified to ensure they are edible, clean, and convenient.
Non-processed foods: this includes foods that have not undergone any form of processing. Raw fruits and veggies, for example, are found in their natural state and are considered non-processed ingredients.
Minimally processed foods: these healthy processed foods have only been changed slightly and may be washed, peeled, sliced, or dried. Pasteurized milk, for instance, has undergone a small amount of processing to extend its shelf-life and prevent the growth of harmful bacteria. Shelled nuts are another example of a product that has been minimally processed to ensure that it’s edible and easy to consume.
Moderately processed foods: these foods have been modified to a greater degree than minimally processed foods and may have been cooked, mixed, prepared, or packaged prior to consumption. Pasta, <a href="https://nutritionstripped.com/nut-seed-butter/">nut butter</a>, and canned vegetables are all examples of this type of processed food.
Ultra-processed foods: these products tend to have a long list of ingredients and are pumped full of fillers, preservatives, and additives designed to enhance their flavor, texture, shelf-life, and nutritional profile. Processed meats, convenience foods, salty snacks, and baked goods are all examples of ultra-processed foods to avoid. Not only are the products on the ultra-processed food list typically high in calories, <a href="https://nutritionstripped.com/salt-unhealthy/">sodium</a>, and sugar, but they’re also full of extra ingredients and chemicals that you’re better off without.
<h4>List of processed foods</h4>
Take a look in your kitchen pantry and you’re likely to find a whole host of processed foods housed inside. From granola bars high in processed sugar to sodas, sports drinks, and sweet treats, ultra-processed foods are virtually everywhere.
Here are a few common examples of processed foods to avoid:
<ul>
<li>Sugar-sweetened beverages: soda, sports drinks, fruit juice, sweet tea, energy drinks</li>
<li>Processed meats: bacon, salami, beef jerky, cold cuts</li>
<li>Frozen foods/convenience meals</li>
<li>Fast food</li>
<li>Salty snacks: potato chips, pretzels, crackers, microwave popcorn</li>
<li>Sweets: cookies, cakes, brownies, ice cream, candy</li>
<li>Granola bars</li>
<li>Refined grains: white bread, white pasta, instant noodles</li>
</ul>
<h2><a href="https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED.jpg"><img alt="Ultra-processed foods" class="alignnone wp-image-46941 size-full" height="3547" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED-228x300.jpg 228w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED-768x1009.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED-779x1024.jpg 779w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED-762x1001.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/healthy-organized-pantry-nutrition-stripped-STOCKED-606x796.jpg 606w" width="2700" /></a></h2>
<h2>Health Effects of Processed Foods</h2>
Most ultra-processed foods are loaded with extra calories, sodium, fat, and sugar, but low in the important vitamins and minerals that your body needs. Filling up your diet with these unhealthy, nutrient-poor ingredients can increase the risk of nutritional deficiencies, weight gain, and a whole host of other health problems.
These foods are also usually lacking in fiber, which is an important nutrient that moves through the body undigested. <a href="https://nutritionstripped.com/why-is-fiber-important-for-gut-health/">Fiber</a> plays a central role in regulating blood pressure, blood sugar, and <a href="https://nutritionstripped.com/articles/health-articles/digestive-health/">digestive health</a>. It’s also involved in weight management, heart health, and regularity (<a href="https://www.ncbi.nlm.nih.gov/pubmed/19335713" target="_blank" rel="noopener noreferrer">2</a>). Not getting enough fiber in your diet from nutritious, unprocessed foods can have a detrimental effect on all of these aspects of health, and more.
Research on the effects of ultra-processed foods has also turned up some pretty disturbing results. For example, one study analyzed the diets of more than 44,000 adults over a seven-year period and found that consuming higher amounts of ultra-processed foods was linked to a higher risk of death (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30742202" target="_blank" rel="noopener noreferrer">3</a>).  Another study in 2018 showed that a 10% increase in ultra-processed food consumption was tied to a 12% higher risk of cancer (<a href="https://www.ncbi.nlm.nih.gov/pubmed/29444771" target="_blank" rel="noopener noreferrer">1</a>). A large review comprised of over 105,000 participants also found that eating more ultra-processed foods was associated with a higher risk of heart disease (<a href="https://www.bmj.com/content/365/bmj.l1451" target="_blank" rel="noopener noreferrer">4</a>).
Processed meat is also a huge contributor to chronic disease. In fact, multiple studies have found that loading up your plate with processed meats like bacon, salami, and cold cuts could significantly increase your risk of heart disease, stroke, and diabetes (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20479151" target="_blank" rel="noopener noreferrer">5</a>). The World Health Organization also recently classified processed meat as carcinogenic to humans, which means that there is sufficient evidence available to prove that it may cause cancer (<a href="https://www.who.int/features/qa/cancer-red-meat/en/" target="_blank" rel="noopener noreferrer">6</a>).
<h3>Simple Swaps to Improve Your Diet</h3>
Cutting back on your consumption of ultra-processed ingredients is easier than it may seem. Here are a few quick tips and tricks that you can use to enhance the overall quality of your diet:
<h4>1. Start slowly</h4>
Swearing off processed foods don’t have to take an all-or-nothing approach. Start by scaling back on your intake of salty snacks and sugary sodas over a week or two. Next, try reducing the number of times you hit the drive-thru each week by opting for homemade meals instead. These small changes can really add up over time to ensure sustainable, long-term success.
<h4>2. Plan ahead</h4>
Planning your meals ahead of time is a simple way to ensure you’re fitting plenty of nutritious, unprocessed foods into your diet. Pick out a few recipes to try throughout the week that features fresh, whole food ingredients and prepare a shopping list full of fruits, veggies, whole grains, healthy fats, and protein foods. You may also want to consider a <a href="https://nutritionstripped.com/product/guide-master-meal-planning/">meal planning program</a>, which takes the guesswork out of planning a healthy, balanced diet rich in nutritious, non-processed foods.
<h4>3. Shop smarter</h4>
Making changes to your diet often starts at the supermarket, and making sure you’re well-prepared is an easy strategy to help you stay on track. Make a comprehensive grocery list before you hit the store, and be sure to shop around the perimeter rather than in the middle aisles. Unprocessed foods like fruits and veggies are often found around the edges of the store while convenience meals, salty snacks, and sweets are generally housed in the middle aisles.
<h4>4. Make small switches</h4>
Believe it or not, you can still enjoy many of your favorite foods while decreasing your consumption of processed foods. For instance, try trading calorie- and carb-laden nachos for <a href="https://nutritionstripped.com/healthy-sweet-potato-nachos/">healthy sweet potato nachos</a> instead. <a href="https://nutritionstripped.com/chocolate-cocoa-kale-chips/" target="_blank" rel="noopener noreferrer">Chocolate cocoa kale chips</a> also make a great alternative to candy bars to help satisfy your sweet tooth. For family pizza night, try making this <a href="https://nutritionstripped.com/cauliflower-pizza-crust/">cauliflower pizza crust</a> to cut back on calories and squeeze an extra dose of nutrients into your diet.
<h4>5. Choose whole grains</h4>
One easy strategy to help scale back on your intake of processed foods is to start swapping refined grains for whole grains. Instead of white bread or pasta, select whole grain varieties or give other grains a try. Quinoa, barley, buckwheat, and bulgur are all delicious, versatile, and packed with important nutrients.
<h4>6. Add fresh foods to your meals</h4>
Adding fresh foods to your meals makes it easy to incorporate more fresh, non-processed foods into your daily diet with little effort required. For a simple way to get started, try enjoying a piece of fruit with your breakfast, a small salad with your lunch or a side of steamed veggies alongside your dinner.
<h3>NS Recommends</h3>
Nixing a few ingredients on the list of ultra-processed foods can have a huge impact on your overall health. From increasing energy levels to combat chronic disease, there are tons of reasons to start incorporating more healthy whole foods into your daily diet.
If you’re looking for more support and ways to cut back on ultra-processed foods, then check out our best-selling Online Education Programs. We offer programs to give you the tools you need for meal planning, learning how to stock your kitchen, give your body a reset with whole foods, and more. <a href="https://nutritionstripped.com/shop/">Click here</a> to explore what programs are right for you. Or if you’re ready to get started now with making Healthy Eating Simple, then taking our free 4-part series, <a href="https://education.nutritionstripped.com/opt-in">click here</a> to join!
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8 Types of Ultra-Processed Foods to Avoid + Healthy Swaps

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Fresh Herb Deviled Eggs

These tasty and easy to make Fresh Herb Deviled Eggs are perfect for your next get-together, or even a quick lunch.
These are not your typical boring deviled eggs. The dish you most likely have seen passed around at weddings or dinner parties, with “gloopy” filling consisting primarily of mayonnaise and not much else. We’ve got a fresh, light, and fluffy alternative to the classic deviled egg.
<h3>A Fresh Update to Classic Deviled Eggs</h3>
These Fresh Herb Deviled eggs are on the opposite side of the horderve spectrum. Extra virgin olive oil and flavorful dijon mustard instead of traditional mayonnaise give these deviled eggs a healthy boost.
<h4>A seasonal snack</h4>
By now we all know the numerous health benefits of <a href="https://nutritionstripped.com/how-to-use-fresh-herbs/">fresh herbs</a> — they’re packed with antioxidants and vitamins and add a world of difference in flavor in our cooking. That is one of the many reasons we were excited to add fresh herbs to one of our personal favorite sources of protein, eggs.
The exciting thing about these Fresh Herb Deviled Eggs is how wonderfully versatile they can be. Mix and match your personal favorite seasonal herb combinations to suit your preference — there really isn’t a wrong answer when picking different combinations.
<h4>The hard-boiled egg hack</h4>
We’ve all been there before, we try to hard boil an egg and are left with an eggshell that’s stubborn and can’t come off. If you’re unsure of your egg-boiling technique? Don’t worry, we have your back.
Follow these steps for the best-hardboiled egg for deviled eggs:
<ol>
<li>Bring cold water to boil in a medium-sized pot</li>
<li>Carefully add eggs to boiling water and reduce to a bare simmer, making sure the eggs are fully covered in water</li>
<li>Set a timer and boil eggs for 10 minutes (true hard-boiled variety)</li>
<li>Remove eggs and place in ice water for 20 minutes</li>
<li>Carefully peel eggs under cold running water</li>
</ol>
<h4>Voila! The perfect hard-boiled eggs!</h4>
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Fresh Herb Deviled Eggs

These tasty and easy to make Fresh Herb Deviled Eggs are perfect for your next get-together, or even a quick lunch. These are not your typi...

Natural Ways to Reduce Symptoms of a Migraine

For those who live with chronic migraines – or shudder through a harsh headache every once in awhile – you know that the pain has the strength to throw off your entire day. It's easy to reach for an over-the-counter painkiller, but non-steroidal and anti-inflammatory drugs come with harmful side effects that can induce cardiovascular problems, hearing loss, gastrointestinal complications, allergic reactions and even heart failure, according to Dr. Mercola. Who would want to treat a migraine in exchange for developing a possible fatal disease?
Thankfully, those concerned about taking drugs for headache relief have other options. Let's take a closer look at some of the common symptoms of migraines, plus some natural ways to reduce the pain:
Common Symptoms of Migraines 
Though many confuse mild headaches with migraines, there are a few harsh symptoms that differentiate the two. Those include, according to Migraine.com:
<ul>
<li>Throbbing pain.</li>
<li>Sensitivity to light.</li>
<li>Sensitivity to sound.</li>
<li>Nausea.</li>
<li>Pain on one side of the head.</li>
<li>Blurred vision, or aura.</li>
<li>Vomiting.</li>
</ul>
Natural Ways to Reduce Symptoms of Migraines 
Those looking to avoid the harmful risks of taking pain medication may consider a natural approach. Here are a few ways to reduce symptoms of migraines, without the fear of harsh side effects:
1. Exercise 
According to Dr. Mercola, working out may reduce migraine pain because it triggers the release of pain-reducing neurotransmitters. Of course, you likely won't find comfort in jogging or running to cope with a bad headache – but you can try low-impact exercises like weight lifting or yoga. Even a simple power walk around the block can help ease the pain.
<div class="pullQuoteWrapper" style="overflow-wrap: break-word; hyphens: auto; width: 25%; float: left; margin: 10px;">
"Inadequate sleep is one of the biggest migraine inducers."
</div>
2. A Consistent Sleep Schedule 
Inadequate sleep is one of the biggest migraine inducers. To avoid the harsh feelings and wake up with a clear mind, make sure you're following a normal sleep schedule. Not only does the consistency reduce your chance of developing a migraine, but it also makes you more naturally alert when you wake up, ready to take on the day. Remember: A consistent sleep schedule is only the first step. You also need to ensure you're setting aside enough time to rest. Make sure you're getting the seven to nine hours each night, as the National Sleep Foundation recommends. 
3. Healthy Eating 
Have you considered your current diet as the reason you're living with migraines? According to Dr. Mercola, alcohol, caffeinated beverages, aged cheeses, artificial sweeteners and cured, processed meats are most likely to induce a migraine. However, healthy foods rich in magnesium and riboflavin may reduce headaches. Add more dark leafy greens, nuts, seeds, bananas, spinach, beet greens and asparagus to your diet.
4. Consider a Magnesium Supplement 
Many people who suffer from migraine headaches are actually deficient in magnesium. In addition to including the magnesium-rich foods mentioned above, a high-quality magnesium supplement may help balance your body so you don't get migraines anymore.
5. Hormonal Supplements for Women 
If your migraines seem to be hormonally related, perhaps you need extra help in balancing your hormones.  Excess estrogens and low progesterone levels can trigger migraines. We have had some success balancing hormones in women with migraines using the Luminology line of supplements. Our progesterone cream, Balanced Woman Cream, also helps balance hormones for women suffering with migraines.
There may be other causes for your symptoms that haven't been covered in our suggestions.Try to track what the triggers are for your symptoms. The foundation of good health is still a primarily raw, plant-based diet, so it is the place to start to remove these chronic migraines from your life.
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Natural Ways to Reduce Symptoms of a Migraine

For those who live with chronic migraines – or shudder through a harsh headache every once in awhile – you know that the pain has the stren...

How to Use Protein Powder for Weight Loss

If you're struggling to lose weight after improving your overall diet and exercising more often, it may be time to consider using protein powder. Now, it's not a quick fix for dropping pounds, but it can certainly aid the process. Before you run to the grocery store and pick a random tub off of the shelf, however, there are a few things to consider. How can you best use protein powder to maintain your ideal weight? Is there a specific blend you should choose over another?
Here are a few of our protein powder tips for beginners:
When Should I Use Protein Powder? 
Protein powder is most commonly used to aid the development of lean muscle. When muscle is built, your metabolism skyrockets, helping you burn more calories and ultimately lose weight successfully. It can also decrease your hunger and appetite, which contributes to curbed cravings and weight loss. To properly build muscle mass, here's when you can consume protein powder:
<ul>
<li>In the morning – After being inactive throughout the night, your body needs proper nourishment to thrive. Your system breaks down the muscle to gain energy unless you refuel your body, according to Sprout Living. Consider adding protein powder to your morning green smoothie.</li>
<li>After a workout – Once you finish your normal fitness routine, your muscles are more susceptible to absorbing vitamins, minerals and protein. Drink a protein shake within 30 minutes of your workout.</li>
<li>As a snack – If you're not meeting your daily protein requirement from whole foods, have a protein shake as a snack. This doesn't only continue to aid muscle growth, it contributes to overall wellness and regularity as well.</li>
</ul>
What Type of Protein Powder Should I Use? 
The most common protein powders are made from whey and casein, but these types are dairy-based, which can cause an unsettling or allergic reaction. Non-organic powders especially are likely filled with preservatives, artificial sweeteners, GMOs and synthetic toxins.
Luckily, there are many plant-based, organic options to choose from. Soy, hemp, rice and pea protein powders are packed with protein and can deliver significant results without all of the harmful additives. Our <a href="https://www.myhdiet.com/shop/hd-essential-protein-powder.html">Hallelujah Diet Essential Protein Powder</a>, specifically, is made from a blend of protein concentrates from dry peas, rice and organic raw seeds. We top off the entire blend with prebiotic fibers to ensure a smooth mixture. This organic protein can help you maintain a healthy weight, build strong bones and lean muscle, and strengthen your immune system.
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How to Use Protein Powder for Weight Loss

If you're struggling to lose weight after improving your overall diet and exercising more often, it may be time to consider using prote...

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