Beauty-Health

Tips for Building a Strong Immune System as You Age

Overall, your immune system works well to defend your body against microorganisms that can increase your risk of diseases. However, sometimes the defense wall isn’t strong enough. As you age, it’s important to take precautionary measures to build a strong, healthy immune system to lessen your chance of developing harmful diseases and illnesses.
To function well, your immune system needs quality love and care. By choosing to restore your health and follow The Hallelujah Diet – a program that follows specific dietary suggestions to help you rebuild your immune system – you can cleanse your body of the toxins that often weaken your cells and make you sick. By following this diet and rearranging your everyday habits, you can restore your self-healing mechanism, so innate self-healing can be carried out the way our Lord intended.
Consider these lifestyle tips to rebuild your immune system and restore your health:
Follow a Well-balanced Diet 
By eating plenty of fruits, vegetables, nuts, seeds and whole grains, your body will be fueled with the nutrients it needs to build a strong immune system. These health foods are chock-full of antioxidants, probiotics, and infection-fighting properties that help your immune system absorb vitamins and nutrients to fight illness. Eating a diet with high fat content can do the complete opposite, weakening the immune system to the point of completely shutting it down.
Exercise Regularly 
Once you’ve established healthy eating habits, consider how often you exercise. According to a study conducted by Appalachian State University, those who spent five or more days a week performing aerobic exercise spent 43 percent less days experiencing upper-respiratory infections, thus proving physical activity can indeed boost the immune system. Consider setting aside 30 to 60 minutes a day for exercise.
Wash Your Hands Often 
Keeping your hands clean might be a task you’re overlooking. It’s actually one of the most crucial steps in protecting your immune system from cold and flu viruses. It’s suggested to clean and dry your hands often throughout the day, especially after handling food and using the restroom. Don’t forget to replace damp towels with dry ones frequently, as they are a place where bacteria tend to thrive.
Follow a Regular Sleep Schedule 
You know that getting a good night’s sleep is crucial for feeling refreshed, but did you know that it plays a large role in keeping your immune system healthy? According to a study conducted by Carnegie Mellon University, people who slept less than seven hours each night were three times more likely to catch a cold than those who slept eight hours or more. Consider your current sleeping schedule. Are you getting enough rest at night to feel well when you wake up in the morning?
Consider a Supplemental Program 
The Hallelujah Diet encourages you to eat a variety of fruits, vegetables, nuts, seeds and whole grains to boost your immunity, but we also offer a number of supplements that can aid the immune-boosting process. <a href="https://shop.myhdiet.com/liposomal-vitamin-c.html">Hallelujah Diet Liposomal Vitamin C</a>, <a href="https://shop.myhdiet.com/nascent-iodine.html">Hallelujah Diet Nascent Iodine</a>, <a href="https://shop.myhdiet.com/silver-biotics-16-oz.html">Silver Biotics</a> and <a href="https://shop.myhdiet.com/selenium.html">Selenium/Glutathione Promoter</a> are four supplements offered that support a healthy immune system to fight viruses as severe as the Ebola virus and as simple as the common cold.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/tips-for-building-a-strong-immune-system-as-you-age">Tips for Building a Strong Immune System as You Age</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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Tips for Building a Strong Immune System as You Age

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Crispy Zucchini Potato Pancakes

Add a little crunch to your next breakfast or brunch with these Crispy Zucchini Potato Pancakes.
When it comes to perfectly crispy potato pancakes you might think using extra oil is the way to go. We’re here to tell you that just isn’t the case. The key to crispy golden brown sides is removing as much moisture from your vegetables as possible.
When it comes to cooking, browning and moisture just don’t mix, so be sure to squeeze your potatoes, zucchini, and onions extra hard before mixing. You will get crispy browned edges, and a nice little workout before breakfast!
<h4>Optimizer Options</h4>
Keep it balanced by adding protein to your meal, healthy fat, and tons of fiber from vegetables like a green salad. We like adding a few of our favorite brunch options that go wonderfully with these Crispy Zucchini Potato Pancakes.
<ul>
<li><a href="https://nutritionstripped.com/stripped-green-juice/">Stripped Green Juice</a></li>
<li><a href="https://nutritionstripped.com/easy-tomato-basil-omelet/">Easy Tomato Basil Omelet</a></li>
<li><a href="https://nutritionstripped.com/simple-green-salad/">Simple Green Salad</a></li>
</ul>
<img alt="Crispy Zucchini Potato Pancakes | Nutrition Stripped" class="alignleft size-large wp-image-69438" height="683" sizes="(max-width: 1024px) 100vw, 1024px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-1024x683.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-potato-latka-zucchini-applesauce-vegan-dill-sauce-lemon-snack-side-nutritionstripped-recipe2-600x400.jpg 600w" width="1024" />
<h3>Healthy Hack</h3>
These Crispy Zucchini Potato Pancakes and apple sauce or the perfect pair, but we like to spice things up by cooling it down with our favorite plant-based cashew ranch dipping sauce.
<h4>For the Cashew Ranch Dressing</h4>
1 cup raw <a href="https://nutritionstripped.com/recipe-ingredient/cashews/">cashews</a>, soaked overnight or at least 8 hours
juice from 1 lemon
3/4 cup unsweetened <a href="https://nutritionstripped.com/recipe-ingredient/almond-milk/">almond milk</a>
1 teaspoon garlic powder
1/2 teaspoon onion powder
1 tablespoon fresh <a href="https://nutritionstripped.com/recipe-ingredient/dill/">dill</a>, chopped
1 tablespoon fresh <a href="https://nutritionstripped.com/recipe-ingredient/chives/">chives</a>, chopped
<h4>Directions</h4>
<h4>step 1</h4>
In a Vitamix blender, combine cashews, almond milk, lemon juice, garlic powder, and onion powder and blend until smooth and creamy.
Pour into a small mixing bowl and fold in fresh dill and chives. Salt and pepper to taste.
The post <a rel="nofollow" href="https://nutritionstripped.com/crispy-zucchini-potato-latkes/">Crispy Zucchini Potato Pancakes</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
from Nutrition Stripped https://ift.tt/36bRrcd

Crispy Zucchini Potato Pancakes

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Top 15 Health Benefits Of Cherries

Learn about 15 top health benefits of sweet <a href="https://nutritionstripped.com/food-index/cherries/">cherries</a> and why you should be sure to add this amazing fruit to your diet.
While sweet cherries are often a frequent flyer in beach coolers and summer fruit salads, we’re here to tell you that you should be eating this fruit all year round!
Cherries have a delightfully sweet taste. They’re firm on the outside and juicy on the inside. There are many types of cherries, but we’re excited to share the health benefits of sweet cherries! Sweet varieties grown in the Pacific Northwest include Rainier, Bing, and Chelan — to name a few.
Their great taste, nutrient composition, versatility, and endless health benefits make sweet cherries a great addition to any diet.
<h3>Nutrition Information Of Sweet Cherries</h3>
*Per 1 Cup, No Pits (<a href="https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1867/2">1</a>)
<ul>
<li>Energy | 97 kcal</li>
<li>Carbohydrates | 25 g</li>
<li>Sugar | 20 g</li>
<li>Protein | 2 g</li>
<li>Fiber | 3 g</li>
<li>Vitamin C | 11 mg (18% DV)</li>
<li>Potassium | 342 mg (10% DV)</li>
<li>Manganese | .1 mg (5% DV)</li>
<li>Copper | .1 (5% DV)</li>
<li>Vitamin K | 3.2 mg (4% DV)</li>
<li>Vitamin B6 | .1 mg (4% DV)</li>
<li>Magnesium | 16.9 (4% DV)</li>
</ul>
If you need a refresher on Percent Daily Value (DV) and what it means, you can find that right <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/food-and-nutrition/faq-20058436">here</a>.
<img alt="Top Health Benefits of Cherries | nutritionstripped.com" class="alignnone size-full wp-image-69055" height="1800" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped-2-600x400.jpg 600w" width="2700" />
<h2>15 Health Benefits Of Sweet Cherries</h2>
This small stone fruit deserves its time in the spotlight, so let’s dive right in!
<h3>1. Antioxidant Power House</h3>
So, we hear about antioxidants all the time, but what exactly are they?
Well, we all have these molecules called free radicals in our bodies. They’re essentially incomplete molecules. Free radicals are produced during the digestion process or when we’re exposed to harmful environmental factors such as radiation or air pollutants. An excessive amount of free radicals is associated with cell damage, illness, and aging – this is referred to as oxidative stress.
In comes antioxidants! Antioxidants find the free radicals in the body and fix or complete them, so they no longer are able to cause any damage.
<h4>Antioxidants In Cherries</h4>
Thankfully, sweet cherries are a powerful source of antioxidants. The presence of polyphenols, melatonin (yes, this is an antioxidant, too!), carotenoids, vitamin E and vitamin C all perform wonders in the body.
Because of this, cherries have been proven to protect the body from various disease states such as heart disease, cancer and type II diabetes (<a href="https://www.mdpi.com/1420-3049/15/10/6993">2</a>).
<h3>2. Promotes A Restful Night Of Sleep</h3>
We often hear of melatonin in supplement form, where those struggling to fall asleep will use it to ‘hit the hay’ sooner. Yet contrary to popular belief, we don’t necessarily need a supplement to reap the benefits of melatonin. You can find melatonin in sweet cherries and various other food items!
Studies have shown that both the quality of sleep and the number of hours obtained can be significantly increased with the consumption of sweet cherries (<a href="https://www.sciencedirect.com/science/article/abs/pii/S1751499109000808">3</a>, <a href="https://link.springer.com/article/10.1007/s12603-013-0029-4">4</a>).
The presence of serotonin, melatonin, and tryptophan are to thank for the regulation of sleep cycles (<a href="https://www.ncbi.nlm.nih.gov/pubmed/14759143">5</a>).
<h3>3. Reduces Effects Of Chronic Inflammation</h3>
Inflammation isn’t new and it’s something many of us experience! Cherries have the ability to significantly decreased nitrous oxide concentrations and pro-inflammatory factors (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16549461">6</a>).
Consuming cherries was found to decrease plasma concentrations of eight biomarkers associated with inflammatory diseases (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23343675">7</a>).
The polyphenols in cherries may minimize or prevent inflammation and oxidative stress, which may be risk factors for diseases like arthritis, diabetes, cancer, and hypertension (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872786/">8</a>).
<h3>4. Relief From Gout Attacks</h3>
Arthritis is a result of inflammation, making anti-inflammatory agents a must for recovery. Gout is a specific form of arthritis that causes bouts of joint pain. The pain is a result of an excessive amount of uric acid in the blood. While this pain often occurs in the joint of the big toe, it may present itself in other joints as well.
The anti-inflammatory properties of cherries can significantly reduce the symptoms of gout. Daily consumption of cherries has been proven to reduce the amount of uric acid in the blood to normal, resulting in relief from gout attacks (<a href="https://onlinelibrary.wiley.com/doi/full/10.1002/art.34677">9</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082898/">10</a>).
They have actually been compared favorably to NSAID controls using ibuprofen and naproxen to alleviate gout symptoms (<a href="https://journals.sagepub.com/doi/pdf/10.1177/1759720X19847018">11</a>)!
<div>Additionally, research has shown that the phenolics in sweet cherries interfere with the oxidative process as free radical terminators, therefore decreasing the formation of decomposition products that may contribute to gout (<a href="https://journals.sagepub.com/doi/full/10.1177/1759720X19847018">12</a>).</div>
<h3>5. Lowers Cholesterol</h3>
One of the many health benefits of cherries includes the ability to lower cholesterol. Cherries have been specifically proven to reduce VLDL (bad) levels and improve triglyceride to HDL (good) cholesterol ratios in humans (<a href="https://journals.sagepub.com/doi/full/10.1177/1759720X19847018">13</a>).
To further prove the positive impact of cherries on heart health, mouse and rat models have been used. Cherry extract decreased liver triglycerides and even prevented the development of Non-Alcoholic Fatty Liver Disease with a high-fat diet in mice and rats (<a href="https://scholar.google.com/scholar_lookup?journal=J.+Agric.+Food+Chem.&title=Amelioration+of+obesity+and+glucose+intolerance+in+high-fat-fed+C57BL/6+mice+by+anthocyanins+and+ursolic+acid+in+Cornelian+cherry+(Cornus+mas)&author=B.+Jayaprakasam&author=L.K.+Olson&author=R.E.+Schutzki&author=M.H.+Tai&author=M.G.+Nair&volume=54&publication_year=2006&pages=243-248&pmid=16390206&doi=10.1021/jf0520342&">14</a>,<a href="https://academic.oup.com/jn/article/146/5/1001/4589914">15</a>).
<h3>6. Reduces Blood Pressure</h3>
Cherry consumption has also been proven to reduce both systolic and diastolic blood pressure in young and elderly adults (<a href="https://www.tandfonline.com/doi/abs/10.3109/09637486.2015.1121472">16</a>).
Research suggests that the phenolic acids found in cherries and produced by anthocyanin metabolism have vasorelaxant and antihypertensive properties that help reduce and prevent blood pressure (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082898/">17</a>).
Our heart health is heavily dependent upon both our cholesterol and blood pressure. In order to help keep things in check, add some sweet cherries to your diet!
<h3>7. Prevents & Helps Treat Type II Diabetes</h3>
Cherries are an ideal carbohydrate source for those with type II diabetes. As far as fruit goes, cherries are naturally low on the glycemic index. This essentially means they do not cause a significantly high blood sugar spike or insulin response when consumed.
<div>In addition to this, the polyphenols found in cherries may help reduce hyperglycemia, oxidative stress and even inflammatory markers that are indicative of type II diabetes (<a href="https://www.ncbi.nlm.nih.gov/pubmed/14759143">18</a>).</div>
Ultimately, current evidence suggests that cherries can promote healthy blood sugar regulation!
<h3>8. Boosts Mood</h3>
Not only are they great for physical health, but cherries have also been associated with improved mental health. Sweet cherries, in particular, have been shown to decrease cortisol levels and therefore anxiety (<a href="https://www.sciencedirect.com/science/article/pii/S0531556512001003">19</a>). They have also been associated with an overall improved mood (<a href="https://www.sciencedirect.com/science/article/abs/pii/S1751499109000808">20</a>).
By adding cherries to your usual diet, you can potentially boost your mood and reduce mild anxiety.
<h3>9. Reduces Symptoms Of Arthritis</h3>
The anti-inflammatory properties of cherries that diminish gout symptoms work just as well to inhibit symptoms of other forms of arthritis.
Just as we mentioned above, their powerful antioxidant presence has the ability to significantly reduce oxidative stress. This, therefore, reduces the presence of inflammatory proteins that may exacerbate symptoms of arthritis (<a href="https://www.ncbi.nlm.nih.gov/pubmed/12771324">21</a>).
<h3>10. Enhances Memory</h3>
Who doesn’t need a boost in memory retention? Various human studies have shown a correlation between cherry consumption and improved memory and cognitive function in adults with dementia (<a href="https://link.springer.com/article/10.1007/s00394-015-1083-y">22</a>, <a href="https://journals.sagepub.com/doi/full/10.4137/IJTR.S9394">23</a>).
To further understand the connection between cherries, their nutrient composition, and memory, trials have also been conducted on rats and animal models. Anthocyanins were able to improve memory in animal models and even prevent Alzheimer’s disease (<a href="https://journals.lww.com/americantherapeutics/Abstract/2013/03000/Effects_of_Anthocyanins_on_Active_Avoidance_Test.8.aspx">24</a>, <a href="https://www.sciencedirect.com/science/article/abs/pii/S0304394012015856">25</a>, <a href="https://www.tandfonline.com/doi/abs/10.1179/1476830515Y.0000000042">26</a>).
<h3><img alt="Top Health Benefits of Cherries | nutritionstripped.com" class="alignnone size-full wp-image-69068" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/health-benefits-cherries-nutritionstripped1-1-600x900.jpg 600w" width="2700" /></h3>
<h3>11. Decreases Chances of Cancer Development</h3>
There is also a connection between cherry consumption and decreased cancer development.
More specifically, research has shown that cherries reduce the chances of developing pancreatic, breast, liver, colon, skin and lung cancers. Their perillyl alcohol content in addition to their phenolic compounds are to thank for this (<a href="https://www.x-mol.com/paper/5989778">27</a>,<a href="https://www.ingentaconnect.com/content/ben/cnf/2019/00000015/00000003/art00004">28</a>,<a href="https://www.ncbi.nlm.nih.gov/pubmed/14759143">29</a>)!
<h3>12. Reduce Risk of Heart Disease</h3>
It’s important to also mention their anthocyanin content in this regard. Anthocyanins found in cherries inhibit lipid peroxidation and interfere with inflammation, which ultimately can reduce cardiovascular risk factors (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082898/">31</a>).
In combination with their cholesterol and blood pressure-lowering capabilities, cherries are a particularly heart-friendly fruit.
<h3>13. Vitamin C and Heart Health</h3>
With just 1 cup containing 15% of the DV of Vitamin C, sweet cherries are an excellent source of vitamin C. In recent years, Vitamin C intake has been associated with reduced risk of heart disease and even early death (<a href="https://www.sciencedaily.com/releases/2015/07/150707082350.htm">30</a>).
<h3>14. Aids Weight Maintenance</h3>
The fiber content in addition to the low glycemic properties of cherries makes them excellent for aiding weight maintenance.
The fiber in cherries helps us to stay full longer, while the naturally low glycemic load of cherries prevents any significant spikes or drops in blood sugar. This combination is ideal for <a href="https://nutritionstripped.com/what-is-weight-maintenance/">weight maintenance</a> (<a href="https://annals.org/aim/article-abstract/2118594/single-component-versus-multicomponent-dietary-goals-metabolic-syndrome-randomized-trial">32</a>)!
<h3>15. Reduces C-reactive Protein</h3>
The anti-inflammatory properties of cherries go beyond gout and arthritis relief.
Cherries have been specifically shown to reduce C-reactive protein (CRP) (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16549461">33</a>). C-reactive protein is the major blood marker for inflammation. High CRP levels may lead to a higher risk of heart attack and stroke.
Thankfully, there are some great compounds in cherries that specifically target CRP. Anthocyanins, vitamin C and other phenolic acids help to minimize the impact of and prevent high CRP levels.
<h3>Plus, 5 Ways To Enjoy!</h3>
There are so many different ways you can add sweet cherries to your diet.
First, they’re great fresh as a snack on their own during the summer months — just be careful of the pits!
Second, you can reap the health benefits of sweet cherries beyond the summer season by enjoying them frozen, dried, or naturally preserved. I recommend stocking up on extra sweet cherries during the summer months and freezing them to use throughout the year.
Third, try sweet cherries in smoothies, oatmeals, baked goods, and desserts.
Fourth, get creative and use sweet cherries as an addition to savory recipes as well like a <a href="https://nutritionstripped.com/massaged-kale-salad-three-ways/">Massaged Kale Salad</a>.
Lastly, you can use sweet cherries in compotes and sauces.
<h3>Connect With Us!</h3>
What are your favorite ways to eat sweet cherries? Do you have a go-to recipe or a recipe you would love to see us make? I would love to hear from you!
I’m sure someone else reading this article would enjoy hearing about what works for you 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.
<h5>This article is in partnership and sponsored by <a href="http://nwcherries.com">Northwest Cherry Growers</a> a non-profit grower’s organization that we stand behind for their dedication to the promotion, education, market development, and research of stone fruits from Washington, Oregon, Idaho, Utah, and Montana orchards. You can read more about how and why we partner with brands organizations we love <a href="https://nutritionstripped.com/what-we-do/">here</a>. All opinions, reviews, and information above are fully our own and we follow FTC standards.</h5>
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Top 15 Health Benefits Of Cherries

Learn about 15 top health benefits of sweet cherries and why you should be sure to add this amazing fruit to your diet. While sweet cherries are often a frequent flyer in beach coolers and summer frui…

26 Dec 2019

Smokey Cashew Queso Dip

Spice up your next friendly gathering, or solo snack session with this delightfully-dippable plant-based Smokey Cashew Queso Dip!
It’s no secret at this point that we here at NS are big-time fans of snacking. We also believe that the best healthy snacks include recipes that not only taste delicious but also check some of the nutritional boxes. Using lightly toasted raw cashews and almond milk gives this Smokey Cashew Queso dip a boost of protein.
Finding substitutes for dairy isn’t always easy. Especially when it comes to mimicking the texture of a perfectly creamy cheese sauce. In our home, we’ve personally tried numerous store-bought options, most of which were packed with extra oil and preservatives. By adding a few tablespoons of <a href="https://nutritionstripped.com/food-index/nutritional-yeast/">nutritional yeast</a>, you get a big boost of B vitamins, while adding the perfect “cheesy” flavor.
<h4>Drag it through the garden</h4>
Looking to jazz up your Smokey Cashew Queso Dip with all the bells and whistles? Here are some of our favorite ingredients that take this dip to the next level.
<ul>
<li>Chopped peppers and red onion</li>
<li>Diced avocado and tomatoes</li>
<li>Black beans</li>
<li>Crumbled tempeh</li>
<li>Fresh cilantro</li>
</ul>
<img alt="Smokey Cashew Queso Dip | Nutrition Stripped" class="alignleft size-large wp-image-69425" height="1024" sizes="(max-width: 683px) 100vw, 683px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-683x1024.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/vegan-queso-dip-vegan-cheese-dip-dairyfree-dip-simple-recipe-nutritionstripped-cashew-nutritionalyeast-snack1-600x900.jpg 600w" width="683" />
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Did someone say batch-cooking? Whether you’re a seasoned batch-cooking vet, or just learning the ropes, this plant-based Smokey Cashew Queso Dip is the perfect recipe to incorporate into your repetoiré. It’s quick and easy to make, packed with healthy vitamins and nutrients, and stores perfectly in our favorite <a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">glass containers.</a>
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Smokey Cashew Queso Dip

Spice up your next friendly gathering, or solo snack session with this delightfully-dippable plant-based Smokey Cashew Queso Dip! It’s no secret at this point that we here at NS are big-time fans of s…

24 Dec 2019

What is the Difference Between Vitamin D2 and Vitamin D3?

Often called the sunshine vitamin, vitamin D is extremely important for the body and its health. As our health experts from Hallelujah Diet explained, research has found that those who have <a href="https://www.myhdiet.com/healthnews/health-news/vitamin-d-is-vital-to-your-health-are-you-getting-enough/">high levels of vitamin D</a> are better protected from a number of modern health concerns and diseases. Today however, most people do not get enough of God's most natural source of vitamin D – the sun – as Adam and Eve once did. As a result of vitamin D deficiency, <a href="https://www.myhdiet.com/healthnews/health-news/vitamin-d-is-vital-to-your-health-are-you-getting-enough/">supplementation is advised</a>.
The Importance of Vitamin D3 
Though there are only two kinds of vitamin D, the difference between vitamin D2 and vitamin D3, known as ergocalciferol and cholecalciferol, is important in the way that it impacts your health, according to the Global Healing Center. Vitamin D3 is the more natural option. Not only is it the more biologically active form of the vitamin found within the body, but it is created by the human body itself. With the sun's rays as a catalyst, the active form of vitamin D3 is made from transformed cholesterol.
Used in a number of processes, vitamin D3 is especially important when it comes to bone health. According to the experts of Hallelujah Diet, studies have shown that a vitamin D deficiency can lead to a higher risk of developing osteoporosis. Higher levels of vitamin D, however, can better help the bones absorb calcium which is important for promoting growth and strength.
According to Medscape, vitamin D3 is also a stronger and more dominant form, which can prove beneficial in cases where disease or health complication bring down the blood levels of vitamin D. With a more abundant form of the vitamin, a person is less likely to experience vitamin D deficiency.
What About Vitamin D2? 
As the Global Healing Center explained, there are benefits to vitamin D2 as well, though it is not as easily accepted by the body nor is it as useful. Vitamin D2 is cleared from the body faster than vitamin D3, and when it is metabolized it creates unnatural breakdown products. Also created through exposure to sunlight, vitamin D2 is produced in plants such as mushrooms. Many manufacturers still use this form of vitamin D to add to food products. Numerous studies have concluded however that vitamin D3, when compared to vitamin D2, is better absorbed and then used by the body and its systems. All told, many scientists and researchers consider D3 the "superior" vitamin for the body, noted the source.
When you take higher levels of vitamin D your absorption of calcium will increase. Vitamin K2 helps direct the extra calcium to the right places. The calcium will be deposited into your bones and not into your joints and the walls of your arteries if you have sufficient vitamin K2 in you. For these reasons those considering a vitamin D supplement should choose a vitamin D3 supplement that also has vitamin K2 in it, such as the Hallelujah Diet <a href="https://shop.myhdiet.com/vitamin-d3-k2.html">Vitamin D3 with K2</a>.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/cancer-news/what-is-the-difference-between-vitamin-d2-and-vitamin-d3-2">What is the Difference Between Vitamin D2 and Vitamin D3?</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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What is the Difference Between Vitamin D2 and Vitamin D3?

Often called the sunshine vitamin, vitamin D is extremely important for the body and its health. As our health experts from Hallelujah Diet explained, research has found that those who have high leve…

23 Dec 2019

My New Year’s resolutions are underway!

By Melody Hord 
Not long ago, I pulled out my “God’s Way to Ultimate Health” book. I am convinced of what caused the amazing health surge for George Malkmus.
Here’s what I read:
”So overnight,  I changed my meat-centered, cooked and processed food diet with plenty of sugar desserts, to an all-RAW diet with lots of carrot juice. I stayed on this total RAW diet for approximately one year. I DIDN’T EAT ANY COOKED FOOD DURING THAT YEAR…JUST RAW FRUITS, RAW VEGETABLES AND ONE TO TWO QUARTS A DAY OF FRESHLY EXTRACTED, RAW CARROT JUICE.” (emphasis mine)
“The results were spectacular! Almost immediately I started to get well! In less than one year, my tumor had totally disappeared! It simply got smaller and smaller until it was gone. But that was not all. In less than one year, every physical problem I had been experiencing also disappeared! Such physical problems as hemorrhoids, hypoglycemia, severe allergies and sinus problems, high blood pressure, fatigue, pimples, colds, flu…even body odor and dandruff were gone! Totally healed!” p.25
Enzyme-rich raw foods; that’s what helped make the life-changing difference.
As time progressed, and George began sharing his life-giving message, he noticed how folks longed for their cooked food. He felt that partaking in a SMALL amount of cooked plant foods could help prevent people from wanting to eat unhealthy foods. Cooked food has some values. It may help prevent excessive weight loss, and provide certain nutrients that are prevalent when cooked. The adult version of the Hallelujah Diet is 15% cooked foods, 85% RAW.
Some people’s digestive tracts can’t handle raw foods. I have noticed that my digestive tract prefers I blend or process (pulverize into miniscule pieces) my raw foods. I blend raw foods and eat them like soup, a smoothie, or vegan pâté.
I confess, I have WAY overindulged in cooked foods over the years. They are so alluring. But, over the last few months, I have experimented with many raw food recipes and realized they speak for themselves, and can definitely replace my cooked favorites!  Does raw food taste like cooked food? NO! Do blended salads taste like steak and potatoes? NO! They never will. But just like anything in life, it is my CHOICE to adjust my expectations and standards. I know, though, that the RAW foods are what provides my body with what is necessary for it to thrive in a way that cooked foods can’t.
My New Year’s resolution is to recommit to a primarily RAW foods diet. I have experimented with some different diets over the years, but my heart of hearts is ready to get serious about raw foods. This type of eating requires conscious effort and discipline.
My nephew is an awesome musician. The way he perfects his craft is by setting goals. He decides what he wants to learn and gives himself a timeframe to learn it. Without his goal setting, he would not be where he is today.
I am viewing my diet resolution as a goal. I am committing to a mostly raw diet for 1 year. (What if George had stopped after 3 months? Would he be alive today?)
<img alt="" class="alignnone size-full wp-image-26394" height="739" sizes="(max-width: 1052px) 100vw, 1052px" src="https://www.myhdiet.com/wp-content/uploads/2017/12/Rhonda_12_28_17.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2017/12/Rhonda_12_28_17.jpg 1052w, https://www.myhdiet.com/wp-content/uploads/2017/12/Rhonda_12_28_17-300x211.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2017/12/Rhonda_12_28_17-768x539.jpg 768w, https://www.myhdiet.com/wp-content/uploads/2017/12/Rhonda_12_28_17-1024x719.jpg 1024w" width="1052" />
I am prepared to achieve my goals with the following tools:
1: A VitaMix Blender. For the past year or so, I have used an inexpensive blender. It was the pits at tearing into raw foods. My soups and smoothies were course and grainy. I feel that a Vitamix will help me better prepare my raw foods, to ultimately achieve my daily goals.
Make It Simple Blended Salad (A blended salad is simply blending your normal salad ingredients into your desired consistency. Herbs can be added to easily adjust flavor. Below though is a variation – Remember, there isn’t a right or wrong, other than to use healthy, RAW ingredients.)
Makes around 1 and 2/3 cups
Blend the following ingredients until creamy:
A couple extra-large handfuls arugula or spinach
8-9 large mint leaves
1 Tbsp. lime juice
1/3 cup almonds, soaked overnight in water, soak water discarded
1 cup water or amount for desired consistency
<ol start="2">
<li>A KitchenAid Food Processor: I am going to enjoy raw wraps filled with processed (shredded, sliced, and chopped) vegetables and soaked nuts. My husband has informed me that he wants his wraps made with cooked rice. I will cook him rice. I’ll stay raw.</li>
</ol>
3: A CitriStar Juicer. Fresh squeezed lemon and lime juice enhance my raw soups.
4: A Tribest Fresh Life Sprouter. In the book “Becoming Raw, The Essential Guide to Raw Vegan Diets”, we are told that sprouting has shown to increase the phytochemical content in various plants. Young broccoli sprouts showed 50 times more glucoraphanin than mature broccoli! You can be sure I’m taking advantage of the high nutrition profile of sprouts on my raw food journey! They are cheap, a breeze to cultivate and can even be juiced.
I can finally visualize how to make this all work without complicating it, or even resenting it.
Furthermore, with a recent invigorating and educating piano lesson from my nephew, I am going to play the piano in 2018, practicing at least 1 hour a day, 3 times a week. I have already learned the chords to a Vince Gill song, “I Still Believe in You”. Love that song!
Raw eating and piano playing…worthy goals for 2018.
What ignites you for the coming year?
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/new-years-resolutions-underway">My New Year’s resolutions are underway!</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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My New Year’s resolutions are underway!

By Melody Hord Not long ago, I pulled out my “God’s Way to Ultimate Health” book. I am convinced of what caused the amazing health surge for George Malkmus. Here’s what I read: ”So overnight, I chang…

23 Dec 2019

Christmas – a Time to Reflect

All too often the commercialization that begins weeks prior to Halloween and going through the week of Christmas displaces the real meaning of Christmas. Along with the joyous festivities comes the over-indulgence in unhealthy eating habits that stress the God-given innate self-healing of the body. Is it any wonder Christmas is in the midst of the “flu season”?
I encourage you to take a few minutes this week and reflect on the real reason we celebrate Christmas and evaluate where you are both spiritually and physically! Are there any changes you need to make personally?
God’s Greatest Gift!
God’s greatest gift to mankind was His Son who set aside the independent expression of His deity (Phil. 2:6-8) to become human in order to satisfy the justice and righteousness of God so that whosoever will could be saved (Jn. 3:16-17). He suffered the penalty for our sins. God’s righteousness was satisfied at the cross. Now through God’s grace and Jesus Christ’s sacrifice we can have eternal life!
When we go back and look at the beginning of human history, we see that God created mankind (Adam and Eve Gen. 1:27), placed them in the Garden of Eden with everything they needed including daily fellowship with Him. Man had eternal life in the Garden if he would only pass one test of his free will – abstaining from eating of the fruit of only one tree in the midst of the Garden. (Gen. 2:16-17). Eating of the Tree of the Knowledge of Good and Evil would lead to immediate spiritual death (separation from God – Gen. 3:6-8) and ultimately physical death (Gen. 3:22-24).
We have no way of knowing how long Adam and Eve lived in this perfect environment before they chose to disobey God, sin and experienced spiritual death.
Once they sinned fellowship with God was broken (spiritual death) and they would no longer have eternal life. They would experience physical death at some point in the future. Time became the major determining factor in their lifespan as well as the rest of humanity that would follow (Rms. 5:12). It is here in Gen. 3:15 we see the first promise of salvation with a hint pointing to the virgin birth of Jesus Christ, whose birthday we celebrate at Christmas. He is the reason for the season!
The Son of God existed in eternity past with God the Father, and God the Holy Spirit (compare Gen 1:1, John 1:1-14, I Jn. 1:1-3). A little over two thousand years ago, Jesus was born of a virgin (Matt. 1:18-25), lived a sinless life and ultimately was hung on the cross where He was judged by God, the Father for the sins of humanity. The sinless, spotless Lamb of God gave up His life to pay our sin debt, thus satisfying God’s justice and righteousness. His work on the cross made a way for salvation for everyone who would accept the gift of eternal life  (Rms. 10:9-11).
If you have never accepted Jesus as your Savior, there is no better time to do so than right now. God’s greatest gift is Salvation through the birth, death and resurrection of His Son if you will only accept it. If you want more information contact us at Hallelujah Diet.
God’s Gift of Health?
As previously mentioned, man had eternal life in the Garden and apparently enjoyed life free of sickness. Man (Adam and Eve) nourished their bodies with the raw vegetation provided by God in the Garden. From the time of the first sin until the flood when God destroyed all of mankind except Noah and his family, there are no reported instances of sickness. There is also no indication that man strayed from the diet God gave in Gen. 1:29.
God had entrusted to mankind a body capable of enjoying eternal life here on earth and He told Adam and Eve how they were to nourish it. Man’s body had and still has an innate ability to stay well. Each cell is continually dying and renewing on a timely basis. The body has an immune system that is well able to keep it in top condition when the necessary resources are provided.
God did not design a body that would succumb to illness. Moses is a great example of how God intended man to live life to the fullest and eventually die. In Deut. 34:7 we read: And Moses was an hundred and twenty years old when he died: his eye was not dim nor his natural force abated. God intended for man to enjoy health and longevity well into advanced  years.
Tragically, it is rare today to find folks living long, healthy lives. Has God’s will for mankind changed? The answer is an emphatic NO!
In Genesis 9:3 we see God allowed mankind to begin eating meat with very strict guidelines and man began cooking his food. Man’s life span dropped from an average of 900+ years for the patriarchs to less than 120 years over the next several generations. We must ask ourselves WHY?
We have strayed so far from God’s design in fueling our bodies that the innate self-healing God has placed within each of us in no longer able to keep us well. Most Americans consume a diet that rarely contains raw foods, and is primarily made up of animal source foods (meat and dairy), highly refined foods (white flour, sugar and salt). Only seven percent of the Standard American Diet is made up of fruits and vegetables!
The other 93% is made up of foods that will not support a healthy immune system and the innate self-healing; thus we are seeing young folks in their twenties dealing with cancers, heart disease, diabetes etc.
If we want to enjoy the life God has designed for us, we must first of all acknowledge our sin and spiritual death and accept Jesus as our Savior. Then in order to enjoy optimal health, we must address our physical needs and adopt a diet and lifestyle designed based on the principles found in Gen. 1:29.
We are told in Romans 12:1-2: I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service. And be not conformed to this world but be ye transformed by the renewing or your mind, that ye may prove what is that good, and acceptable, and perfect, will of God.
Each one of us will make a choice. Either by default – to continue with the Standard American Diet, or choose to renew our minds, educate ourselves and take responsibility for our health. I encourage you to give the Hallelujah Diet a 100% effort this coming year and see the positive changes you experience over the next 90 days! You will not regret it.
The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/christmas-time-reflect">Christmas – a Time to Reflect</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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Christmas – a Time to Reflect

All too often the commercialization that begins weeks prior to Halloween and going through the week of Christmas displaces the real meaning of Christmas. Along with the joyous festivities comes the ov…

23 Dec 2019

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22 Dec 2019

What To Know About Disordered Eating Habits & Eating Disorders

When eating starts to become stressful, heavily monitored, all-consuming or even a chore, disordered eating habits may be present.
Whether you or someone close to you is going through the experience, the more you know on the subject the better you can help both yourself and others.
<h3>Eating Disorders & Disordered Eating Habits</h3>
Disordered eating involves so much more than just eating. The underlying reason for why you are making that food is the heart of the eating disorder.
Absolutely anyone can develop disordered eating habits or an eating disorder. No matter your age, gender, sex or ethnicity – eating disorders don’t discriminate.
Additionally, in recent years there has been an amazing movement of transparency and acceptance within the disordered eating community. In an effort to support this trend and encourage others to follow suit, let’s do a deep dive into disordered eating so you can have all the knowledge you need on the subject.
<h3>A Friendly Note</h3>
Quick sidebar – before we dive deep, there are three things I want you to remember as you’re reading this article if you believe you may have disordered eating tendencies. First, you’re not alone. There is a whole community of people out there (myself included!) ready to support you.
Second, it’s never too late, you are always worth it. No matter how difficult or unimaginable recovery may seem at the moment, you are always worth fighting for.
Third, this is always a judgment-free platform. We’re simply here to educate, support and encourage.
Ok, let’s dive in.
<h3>Disordered Eating V. Eating Disorders</h3>
Technically, having disordered eating habits is a bit different from having an eating disorder. You must meet specific criteria to be diagnosed with an eating disorder. On the other hand, disordered eating habits may be present in the absence of a diagnosis of a specific eating disorder.
I know it sounds a little confusing, but stick with me.
The Academy of Nutrition And Dietetics defines disordered eating as, “a range of irregular eating behaviors that may or may not warrant a diagnosis of a specific eating disorder” (<a href="https://www.eatright.org/health/diseases-and-conditions/eating-disorders/what-is-disordered-eating">1</a>).
In contrast, each specific eating disorder has it’s own set definition and criteria, but more on that later.
While disordered eating habits may be different from eating disorders, that doesn’t mean they are any less serious. Disordered eating habits can be just as severe and should be treated as such.
<h3>Symptoms of Disordered Eating Habits</h3>
The following symptoms are specifically associated with disordered eating habits:
<ol>
<li>Yo-yo dieting</li>
<li>Anxiety associated with skipping meals or certain food items</li>
<li>Constant weight fluctuations</li>
<li>Rigid nutrition or fitness routines and rituals</li>
<li>Extreme feelings of guilt and shame associated with eating</li>
<li>Obsession with food as it relates to weight and body image that results in a negative impact on daily life</li>
<li>Lack of control around good, compulsive eating habits</li>
<li>The use of exercise, food restriction, purging or fasting to “make up for bad foods eaten” (<a href="https://www.eatright.org/health/diseases-and-conditions/eating-disorders/what-is-disordered-eating">2</a>)</li>
</ol>
Unfortunately, in today’s society, many of these symptoms are considered socially acceptable or “normal”. Because of this, many people are unaware of just how damaging their actions may be to their mental and physical wellbeing.
Disordered eating habits can cause any number of health complications, from gastrointestinal issues to bone loss, electrolyte imbalances, depression and anxiety.
Now that we’ve covered the basics of disordered eating habits, let’s talk about eating disorders.
<h3>Signs Of An Eating Disorder</h3>
Sometimes establishing the difference between disordered eating habits and an eating disorder can be tricky. Often times there is a bit of overlap between the two.
Someone with an eating disorder may display some of the symptoms listed above that are commonly associated with disordered eating habits. What really differentiates the two is the presence of one or more clearly distinguishable symptoms that are indicative of a specific type of eating disorder.
So let’s discuss what those specific eating disorders are in addition to the symptoms that are associated with them.
<img alt="What To Know About Disordered Eating Habits & Eating Disorders" class="alignnone size-full wp-image-69646" height="3840" src="https://nutritionstripped.com/wp-content/uploads/2019/12/edits2-119.jpg" width="4183" />
<h2>Disordered Eating Habits & Eating Disorders</h2>
Here we’ll outline the six main categories for eating disorders.
It’s important to note here that for each of these disorders, a person’s appearance may not be telling of a their current state of health.
While appearance is often a contributing factor to an eating disorder, it isn’t always indicative of the severity of a person’s particular situation.
<h4>Orthorexia</h4>
Orthorexia is characterized by an obsession with eating food that is considered to be healthy. Sounds a bit contradictory, right? Eating healthy food is a good thing, how could that be a disorder?
Well, think of the commonly coined phrase, too much of anything is bad. This is key here. Someone suffering from orthorexia systematically, consistently avoids food items they believe to be “unhealthy”, which can cause an excess of anxiety, depression and even isolation.
The purpose of eating a healthful diet is to nourish the health of a person, both physically and mentally. While an obsession such as this one may have great intentions, it, unfortunately, results in a negative relationship with food.
Symptoms of Orthorexia:
<ol>
<li>Compulsive checking of nutrition facts and ingredients</li>
<li>Excessive removal of food items from their diet</li>
<li>Extreme distress when foods deemed “healthy” are unavailable</li>
<li>Obsessively following healthy food blogs and accounts (<a href="https://www.eatright.org/health/diseases-and-conditions/eating-disorders/orthorexia-an-obsession-with-eating-pure">3</a>)</li>
</ol>
<h4>Anorexia Nervosa</h4>
Anorexia Nervosa is similar to orthorexia where it involves heavy restriction. Yet the focus is more so on the amount of food being restricted as opposed to the quality.
In this scenario, extreme calorie restriction is utilized to achieve or maintain extreme weight loss. Various food rules are more often than not involved as well.
Anorexia ultimately involves starvation, which can potentially impact almost all organs in the body. Possible health complications include bone loss, hair loss, low blood pressure, dry skin, constipation, loss of menstrual periods, kidney damage, anemia, infertility, liver damage, cardiac arrhythmia and possible death.
Symptoms of Anorexia Nervosa:
<ol>
<li>Dramatic weight loss</li>
<li>Layered clothing to disguise weight</li>
<li>Obsession with calories, fat grams, carbohydrates, exercise and dieting</li>
<li>Extreme restriction of certain foods or food groups</li>
<li>Frequent constipation</li>
<li>Discussion of the need to “burn off” calories consumed</li>
<li>Cooks for others without eating</li>
<li>Withdrawal from friends and family leading to isolation</li>
<li>Intense fear of weight gain despite the underweight status</li>
<li>Excessive tracking of food consumed</li>
<li>Strong need for control accompanied by perfectionist tendencies</li>
<li>Loss of menstrual period</li>
<li>Hair loss, sunken eyes, pale skin, low blood pressure, headaches and dizziness</li>
<li>Mood swings, depression, anxiety and fatigue (<a href="https://www.eatright.org/health/diseases-and-conditions/eating-disorders/understanding-eating-disorders">4</a>), (<a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/anorexia/warning-signs-symptoms">5</a>)</li>
</ol>
<h4>Bulimia Nervosa</h4>
Bulimia nervosa involves many of the same fears and restrictions as anorexia nervosa. The primary difference is that those suffering from bulimia nervosa often have extended fasting periods followed by binge eating and purging.
Purging may include induced vomiting, the excessive use of laxatives or intense exercise.
The restriction and purging pattern can cause quite a bit of strain and damage to the body. Possible health complications include edema, electrolyte imbalances, dehydration, cardiac arrhythmia, ulcers, pancreatitis, loss of tooth enamel, esophagitis and gastrointestinal issues.
Symptoms of Bulimia Nervosa: 
<ol>
<li>Sore throat, swollen glands, and raspy voice</li>
<li>Bruised or calloused knuckles, bloodshot eyes and bruising under eyes</li>
<li>Binging and/or purging</li>
<li>Fear of a loss of control</li>
<li>Frequent bathroom trips with water running to disguise sounds (<a href="https://www.eatright.org/health/diseases-and-conditions/eating-disorders/understanding-eating-disorders">6</a>)</li>
</ol>
<h4>Binge Eating Disorder (BED)</h4>
Binge eating disorder involves compulsive overeating. It involves many of the same signs and symptoms previously discussed in relation to anorexia and bulimia.
The main difference is that binge eating disorder does not involve calorie restriction or purging. Instead, the focus is on the act of binge eating and its connotations.
Binge eating disorder may result in weight gain, high blood pressure, type 2 diabetes, kidney disease, arthritis, bone loss and stroke.
Symptoms of Binge Eating Disorder:
<ol>
<li>Chronic dieting without weight loss</li>
<li>Eating quickly, in private and excessively</li>
<li>Eating until uncomfortably full</li>
<li>Feeling guilty or depression after eating</li>
<li>Weight gain</li>
</ol>
<h4>Avoidant/Restrictive Food Intake Disorder (ARFID)</h4>
This particular disorder is a restrictive and avoidant disorder associated with a lack of interest in food either due to disliked sensory characteristics or a fear of consequences associated with the consumption of food. ARFID generally presents itself in a form of malnourishment.
Possible health complications include stomach cramps, loss of menstrual cycle, lack of concentration, dizziness, fatigue, fainting spells, sleep problems, dry skin, weight loss, poor immune function and poor wound healing.
Symptoms of ARFID:
<ol>
<li>Dramatic weight loss</li>
<li>Dresses in layers to hide weight or stay warm</li>
<li>Lack of appetite or interest in food</li>
<li>Fear of vomiting or choking</li>
<li>Limited list of acceptable food items</li>
<li>Dramatic restriction of foods based on texture (<a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/arfid">7</a>)</li>
</ol>
<h4>Other Specified Feeding Eating Disorder (OSFED)</h4>
If an eating disorder is present that does not fit under the previously defined categories, it is generally considered to be an OSFED. Possible disorders that may be categorized here are atypical anorexia nervosa, purging disorder and night eating syndrome (<a href="https://www.nationaleatingdisorders.org/learn/by-eating-disorder/osfed">8</a>).
<h3>Seeking Help</h3>
Just as we said before, disordered eating habits can impact anyone.  You may find yourself relating to a couple of these symptoms, or maybe someone close to you comes to mind. Either way, you or the person you’re thinking of deserve help and support. You deserve to feel better.
If you’re grappling with the idea, if your gut tells you something just isn’t right or you just don’t feel your best, take the time to talk to someone. Tell someone about how you’re feeling, what you’re struggling with. Whether that’s a friend, family member or health care professional, find someone you feel comfortable with.
<h4>Registered Dietitians</h4>
Meeting with a well-versed registered dietitian can make all the difference in your recovery. They understand what is going on and how to help you take baby steps to get you to the finish line.
I so often work with clients that are struggling with variations of the above stated disorders. At the beginning of our time together many of them are still a bit hesitant to explicitly state that they believe they may have disordered habits, and that is perfectly fine. As long as you are seeking help and guidance, you will be able to slowly but surely get where you need to go.
<h4>Mental Health Professionals</h4>
Meeting with a mental health professional can do wonders as well.
Just as we previously discussed, all disordered eating has a root cause, a catalyst. For some, the catalyst is well known, where psychotherapy will be used to work through that cause. Yet for others, when the catalyst is a bit more elusive, psychotherapy may also be used to uncover the root cause and subsequently work through it. Ultimately, <a href="https://nutritionstripped.com/the-best-9-books-about-mental-health/">mental health</a> plays a vital role in disordered eating.
Recovery takes patience and diligence, but it is absolutely possible and absolutely achievable. I have seen so many clients work through the difficulties and come out on the other side. I’m here to tell you that recovery truly is possible.
<h4>Resources</h4>
If you’re ready to reach out and are looking for dependable health professionals near you, here are some great resources for you to refer to:
<ul>
<li>National Eating Disorder Association Hotline: 800-931-2237</li>
<li><a href="https://map.nationaleatingdisorders.org/">Health Practitioner Near You Search Engine</a></li>
<li><a href="https://www.psychologytoday.com/us/therapists">Mental Health Practitioner Near You Search Engine</a></li>
</ul>
<h3>When A Loved One Has An Eating Disorder</h3>
There is no right way to start the conversation. It will always feel a bit uncomfortable. But hearing from friends or family is key for encouraging individuals to seek help.
With that being said, there are a few tips we have for you if you’re considering reaching out to a loved one.
<ol>
<li>Educate yourself – the more you know about disordered eating habits and eating disorders, the better you can communicate your thoughts to the loved one (if you’re reading this article, you’ve come to the right place!)</li>
<li>Choose a comfortable environment – talk to your loved one in a comfortable, safe space; the more comfortable they feel, the more open they will be to hearing you out</li>
<li>Be honest – speak truthfully and plainly, sometimes it can be difficult for them to hear, but the more direct and truthful the message, the more powerful</li>
<li>Be realistic – try not to just tell them to “stop acting that way” or “just do this”, these seemingly simple tasks can be much more difficult for someone battling a disorder, be realistic about the journey they may have to recover</li>
<li>Encourage professional help – your bravery is the first step, now the second step is for them to seek guidance, always encourage them to seek help from an RD and a licensed mental health counselor</li>
</ol>
<h3>Bottom Line</h3>
My hope is that if necessary, you can use this information to take the next step and seek help for yourself or others. Know that you are not alone, you have absolutely nothing to be ashamed of and you deserve to feel better.
<h3>Connect With Us</h3>
Please feel free to share any of your experiences with this subject! I would love to hear from you and I know there are many others out there that could use your support as well. As always, you can connect with us on Instagram via <a href="http://instagram.com/nutritionstripped">@nutritionstripped</a> <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica</a> and #nutritionstripped #nswellnesscoaching.
The post <a rel="nofollow" href="https://nutritionstripped.com/disordered-eating-habits/">What To Know About Disordered Eating Habits & Eating Disorders</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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What To Know About Disordered Eating Habits & Eating Disorders

When eating starts to become stressful, heavily monitored, all-consuming or even a chore, disordered eating habits may be present. Whether you or someone close to you is going through the experience, …

19 Dec 2019

4 Benefits of Selenium

4 Benefits of Selenium

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19 Dec 2019

Calcium Rich Food Sources of Your Raw Food Diet

Contrary to mainstream Western belief, dairy products are far from the only source of calcium. The age old notion that a glass of milk with dinner each day will promote strong bones and help to prevent osteoporosis is certainly not the best practice: The best sources of calcium come directly from the earth. Thus, the biblical, plant-based and primarily raw diet found in Genesis 1:29 is an excellent way to increase your consumption of calcium.
Vegetables 
As the Physicians Committee for Responsible Medicine explained, there are plenty of calcium sources to be found in a plant-based diet. The committee highlighted the fact that many non-Western cultures consume very few dairy products and generally do not eat more than 500 milligrams of calcium per day, yet still see minimal instances of osteoporosis. Moreover, scientists have said that calcium does not impact osteoporosis as much as other factors such as exercise.
Vegetables are an adequate source of calcium, specifically dark leafy greens such as watercress, kale, broccoli, parsley and cabbage, according to Rawmazing. Eating orange vegetables such as sweet potatoes, butternut squash and carrots is also an easy way of consuming calcium.
Here is the calcium content for of each of the following, according to the United States Department of Agriculture Agricultural Research Service:
<ul>
<li>1 cup raw broccoli, chopped = 43 mg of calcium.</li>
<li>1 cup raw carrots, chopped = 42 mg of calcium.</li>
<li>1 cup cooked collards, chopped = 268 mg of calcium.</li>
<li>1 cup dandelion greens raw, chopped = 103 mg of calcium.</li>
</ul>
These raw and cooked vegetables are far from the only vegetable sources of calcium that you can add to your diet. The cooked options, such as chopped collards, provide a great opportunity for your 15 percent cooked portion of the Hallelujah Diet. In fact, according to our experts, you’ll get more calcium from one cup of cooked greens when compared to raw greens. These green vegetables are the foods to include as part of your cooked portion.
Fruits 
Fresh, raw fruits are a good source of calcium as well. There are several fruits in particular that provide high amounts of calcium such as the navel orange, figs and raisins. The calcium levels for each according to the USDA are as follows:
<ul>
<li>10 dried figs: 140 mg of calcium.</li>
<li>1 cup navel orange = 60 mg of calcium.</li>
</ul>
However, as part of the Hallelujah Diet, it’s important to remember to limit your fruit intake to no more than 15 percent of your total diet.
Legumes 
With a long list of calcium-rich sources, legumes may just be one of the most extensive sources of this important mineral. As the PCRM reported, getting calcium from plant-based sources, specifically from beans, helps enhance the building and strengthening of bones. Lentils, navy beans, kidney beans, pinto beans, black turtle beans and chickpeas are just a few of the many legumes suggested for a healthy plant-based diet.
Here are the levels of calcium in these commonly enjoyed nutritious legumes according to the USDA:
<ul>
<li>1 cup red kidney beans cooked without salt = 78 mg of calcium.</li>
<li>1 cup white beans cooked without salt = 161 mg of calcium.</li>
<li>1 cup navy beans, mature seeds, raw = 306 mg of calcium.</li>
<li>1 cup lentils, sprouted, raw = 25 mg of calcium.</li>
<li>1 cup chickpeas, mature seeds, raw = 114 mg of calcium.</li>
</ul>
Accompanied with exercise, consuming these plant-based sources of calcium is a beneficial way to help protect your bones and prevent osteoporosis.
It’s not just calcium that important, but the proper absorption of calcium as well. If you’re looking for a way to promote bone and heart health, as well as the metabolism of calcium throughout your body, the <a href="https://shop.myhdiet.com/vitamin-d3-k2.html">Hallelujah Diet Vitamin D3 with K2</a> is for you. This synergistic combination supports strong bones, cardiovascular health and vitamin D3 enhances and increases the absorption of calcium, while the vitamin K2 guides the body in depositing the calcium the right way.
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Calcium Rich Food Sources of Your Raw Food Diet

Contrary to mainstream Western belief, dairy products are far from the only source of calcium. The age old notion that a glass of milk with dinner each day will promote strong bones and help to prev…

18 Dec 2019

An Update on the Dangers of Mammograms

An Update on the Dangers of Mammograms

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17 Dec 2019

The Best Plant-based Protein Boosted Buckeyes

OH-IO! Alright regardless if you’re a The Ohio State University Buckeye fan or not, if you like peanut butter and chocolate, you’ll love this dessert.
The Best Plant-based Protein Boosted Buckeyes are what I deem to be truly the best version of my hometown’s classic treat. With added peanut flour rich in <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">plant-based protein</a>, these healthy buckeyes take under 20 minutes to make and 5 ingredients!
Fun fact, Ohio’s state tree is a buckeye and buckeyes (the actual nut-like seed on the tree) are not editable, in fact, they’re toxic. As a way to celebrate the Ohio state tree and actually enjoy the buckeye, it was transformed into a treat.
I have some of the fondest memories making buckeyes not just around the holiday season, but year-round with my mother. It was such a fun process rolling the peanut butter into balls then carefully dipping them in chocolate to look like a buckeye while she told me stories of why we make them and not eat the real thing found in the backyard. Fast forward to my undergrad and graduate years at Ohio State wearing t-shirts, necklaces, and keychains with the buckeye on them, it was a right of passage to honor this nut-like seed.
<img alt="The Best Plant-based Protein Boosted Buckeyes" class="alignnone wp-image-69414 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate4-600x900.jpg 600w" width="2700" />
<h3>Protein Boosted Buckeye</h3>
Traditionally the buckeyes are made with pretty straight forward ingredients. For the filling, it includes peanut butter, powdered sugar, butter, and milk chocolate as the coating. To give this a Nutrition Stripped spin, I wanted to boost the <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">protein</a> just a bit to balance out the macronutrients so we add in a satiety factor with the protein as well and the added benefit of stabilizing <a href="https://nutritionstripped.com/10-ways-maintain-healthy-blood-sugar/">blood sugars</a> a bit more than we would if we didn’t have as much protein present. All without sacrificing the flavor!
In addition, instead of powdered sugar, I use maple syrup and a little goes a long way so you can adjust to your specific tastes. The real curveball in my recipe is using peanut flour, which is basically a process of stripping the fat from the protein in peanut butter and you’re left with something that resembled a protein powder except rich in peanut flavor while retaining the protein.
If you don’t have peanut flour, which I found at Trader Joes and Whole Foods, you can order some organic peanut flour online or just use your favorite vanilla plant-based <a href="https://nutritionstripped.com/best-plant-based-protein-powders/">protein powder</a>. Enjoy these The Best Plant-based Protein Boosted Buckeyes!
<a href='https://nutritionstripped.com/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto/'><img alt="The Best Plant-based Protein Boosted Buckeyes" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate-howto-600x900.jpg 600w" width="2700" /></a> <a href='https://nutritionstripped.com/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped/'><img alt="" class="attachment-305x366 size-305x366" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-600x900.jpg 600w" width="2700" /></a>
<img alt="Healthy Peanut Butter Buckeyes | Nutrition Stripped" class="alignnone size-full wp-image-69415" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/12/healthy-buckeyes-5ingredients-vegan-natural-dairyfree-recipe-dessert-nutritionstripped-peanut-butter-balls-chocolate5-600x900.jpg 600w" width="2700" />
The post <a rel="nofollow" href="https://nutritionstripped.com/high-protein-healthy-buckyes/">The Best Plant-based Protein Boosted Buckeyes</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.
 
 
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The Best Plant-based Protein Boosted Buckeyes

OH-IO! Alright regardless if you’re a The Ohio State University Buckeye fan or not, if you like peanut butter and chocolate, you’ll love this dessert. The Best Plant-based Protein Boosted Buckeyes are…

16 Dec 2019

Why You Should Limit Your Child’s Technology Usage at Night

Why You Should Limit Your Child’s Technology Usage at Night

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16 Dec 2019

Part 2: Tips For Making Your Workspace More Comfortable

Part 2: Tips For Making Your Workspace More Comfortable

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15 Dec 2019

6 Reasons to Eat More Dairy-Free Calcium Foods

Got milk? Despite what advertisers would like to have you believe, there are plenty of dairy-free calcium sources out there that can help promote better bone health.
Thanks to the classic marketing campaigns and catchy slogans that have blasted on our televisions and radios for years, most of us have grown up believing that milk builds strong bones. And with the dairy industry pumping millions of dollars into lobbying for control over the nation’s nutrition policies, it’s no wonder that most of us consider dairy to be an integral ingredient for bone health (<a href="https://www.opensecrets.org/industries/indus.php?ind=A04++" target="_blank" rel="noopener noreferrer">1</a>).
While it’s true that milk and other dairy products are a great source of <a href="https://nutritionstripped.com/calcium-101/">calcium</a> and other important nutrients like protein, vitamin D, vitamin B12, and phosphorus, dairy is definitely not a must-have on a healthy diet. In fact, there are several ethical, environmental, and health reasons you may actually want to consider limiting your intake of dairy. Furthermore, enjoying a well-rounded, nutritious diet rich in nuts, seeds, veggies, and legumes can supply all of the important vitamins and minerals found in dairy.
This article will take a closer look at some of the issues associated with dairy consumption, plus some of the top sources of calcium that are both dairy-free and delicious.
<h3>What Is Calcium and Why Is It Important?</h3>
When you think of calcium, bone health may be the first thing that comes to mind. As the most abundant mineral in the human body, more than 99% of the body’s calcium is found in the bones and teeth (<a href="https://www.bones.nih.gov/health-info/bone/bone-health/what-is-bone" target="_blank" rel="noopener noreferrer">2</a>). For this reason, getting enough calcium in your diet—along with other micronutrients like vitamin D, phosphorus, and vitamin K—is absolutely essential for preventing fractures and protecting against bone loss.
But although calcium is most well-known for providing bones with their signature strength and structure, it’s involved in several other aspects of health as well. In fact, calcium is also necessary for muscle contraction, nerve transmission, hormone secretion, blood pressure regulation, and heart health (<a href="https://www.ncbi.nlm.nih.gov/books/NBK56060/" target="_blank" rel="noopener noreferrer">3</a>).
Low levels of calcium, also known as hypocalcemia, can cause symptoms like muscle spasms, cramps, numbness, weakness, tingling, and seizures (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279267/" target="_blank" rel="noopener noreferrer">4</a>). Fortunately, calcium is found in a variety of different food sources, making it easy to meet your daily needs for this important mineral.
<h2>6 Reasons You Don’t Need Dairy For Calcium</h2>
There are several reasons why dairy may not be a great dietary addition for everyone. Here are a few factors you may want to consider when determining whether or not you’d like to include dairy in your diet.
<h4>1. Some people can’t tolerate it</h4>
One of the main problems with dairy is that it contains lactose, a type of simple sugar found in milk. According to one study, approximately 75% of the global population loses the ability to digest lactose at some point, resulting in a condition known as lactose intolerance (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401057/" target="_blank" rel="noopener noreferrer">5</a>). Lactose intolerance can cause a number of adverse side effects, including stomach cramps, <a href="https://nutritionstripped.com/is-bloating-normal/">bloating</a>, gas, and indigestion.
Therefore, while dairy can be a simple way to increase calcium intake for some, there are many others who may be unable to tolerate it. Fortunately, for those with lactose intolerance, there are plenty of other calcium-rich milk alternatives available that can be enjoyed instead.
<h4>2. It’s high in saturated fat</h4>
Dairy products like milk, yogurt, cheese, and butter are all typically high in saturated fat. Saturated fat is a form of fatty acid that contains double bonds between carbon molecules. Although saturated fat is an important component of cell membranes and associated with several different health benefits (including a lower risk of death from stroke and higher levels of good HDL cholesterol), it’s still important to keep your intake in moderation (<a href="https://www.ncbi.nlm.nih.gov/books/NBK26871/" target="_blank" rel="noopener noreferrer">6</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/20685950" target="_blank" rel="noopener noreferrer">7</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/1386252" target="_blank" rel="noopener noreferrer">8</a>).
Overdoing it on the saturated fat could increase levels of <a href="https://nutritionstripped.com/how-to-lower-cholesterol/">LDL cholesterol</a>, which is linked to a higher risk of heart disease (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5293238/" target="_blank" rel="noopener noreferrer">9</a>). Higher saturated fat intake has also been associated with reductions in bone density and decreases in calcium absorption, which may negate many of the potential health benefits of dairy (<a href="https://www.ncbi.nlm.nih.gov/pubmed/16365076" target="_blank" rel="noopener noreferrer">10</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4919156/" target="_blank" rel="noopener noreferrer">11</a>). The most recent Dietary Guidelines for Americans recommends limiting saturated fat intake to less than 10% of total daily calories (<a href="https://health.gov/dietaryguidelines/2015/guidelines/" target="_blank" rel="noopener noreferrer">12</a>).
<h4>3. Dairy may be linked to a higher risk of certain cancers</h4>
Several observational studies have found that dairy consumption could be associated with a higher risk of developing certain types of cancer. In particular, research shows that dairy consumption could be associated with a higher risk of stomach cancer and prostate cancer (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805541/" target="_blank" rel="noopener noreferrer">13</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/11566656" target="_blank" rel="noopener noreferrer">14</a>).
However, keep in mind that these studies show an association, but don’t necessarily mean that dairy directly causes these forms of cancer. Furthermore, several other studies have turned up conflicting findings, reporting that dairy could even be linked to a lower risk of some types of cancer, including breast cancer and colorectal cancer (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4705082/" target="_blank" rel="noopener noreferrer">15</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/21617020" target="_blank" rel="noopener noreferrer">16</a>). Therefore, more research is needed to evaluate the potential role that dairy may play when it comes to cancer development.
<a href="https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped.jpg"><img alt="dairy-free calcium" class="alignnone wp-image-46949 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/01/homemade-almond-milk-nutrition-stripped-606x909.jpg 606w" width="2700" /></a>
<h4>4. It could worsen acne for some people</h4>
Some studies suggest that dairy intake could contribute to inflammatory skin issues like acne for some people. For instance, one massive analysis comprised of 14 studies and over 78,000 children, adolescents, and adults showed that dairy intake was tied to a higher risk of acne for those ages 7-30 (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115795/" target="_blank" rel="noopener noreferrer">17</a>).
According to a paper published by a researcher from Dartmouth Medical School, dairy could increase levels of specific hormones involved in <a href="https://nutritionstripped.com/how-to-get-healthy-skin-for-life/">skin health</a>, including insulin and insulin-like growth factor-1 (IGF-1) (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3481796/" target="_blank" rel="noopener noreferrer">18</a>). A study out of Korea reported that IGF-1, in particular, could worsen acne by increasing inflammation and sebum production in the skin cells (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5318522/" target="_blank" rel="noopener noreferrer">19</a>).
<h4>5. There are ethical and environmental issues within the dairy industry</h4>
Unfortunately, the dairy industry is laden with a long list of ethical issues. According to the Humane Society, there are several concerns regarding animal welfare among larger dairy farms, in particular, including repeated reimpregnation of cows, overproduction of milk, short calving intervals, overly restrictive housing systems, and nutritional deficiencies. Additionally, once milk production starts to decline—typically before the age of five—cows are slaughtered and turned into ground beef (<a href="https://www.humanesociety.org/sites/default/files/docs/hsus-report-animal-welfare-cow-dairy-industry.pdf" target="_blank" rel="noopener noreferrer">20</a>).
These massive dairy farms can also have a detrimental effect on the environment. In addition to producing large amounts of greenhouse gas emissions, the unsustainable practices of some dairy farms can cause a depletion of natural resources and a loss of areas that are valuable to the delicate ecosystem (<a href="https://www.worldwildlife.org/industries/dairy" target="_blank" rel="noopener noreferrer">21</a>).
Buying directly from local farmers or co-ops that promote sustainable dairy production is an easy way to minimize your environmental impact and avoid supporting unethical practices within the dairy industry.
<h4>6. There are many dairy-free sources of calcium</h4>
If you do decide to cut back on your dairy consumption, getting enough calcium without dairy is totally possible. In fact, there are tons of different calcium-rich food sources out there, making it easy to meet your needs for calcium on a dairy-free diet.
Besides soy products, beans, lentils, and certain kinds of nuts and seeds, other dairy-free calcium foods include dark, leafy greens like collard greens, kale, bok choy, and turnip greens. You can also make plant-based <a href="https://nutritionstripped.com/how-to-make-nut-milk/">nut milk</a> as a simple alternative to cow’s milk using ingredients like almonds, cashews, pumpkin seeds, or hazelnuts.
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<h3>Top 12 Sources of Calcium</h3>
There are plenty of dairy-free foods high in calcium that you can easily add to your diet to help you meet your needs for this important micronutrient. Here are a few of the top sources of dairy-free calcium:
<ol>
<li>Sardines: 57% DV per cup, canned</li>
<li>Collard greens: 27% DV per cup, cooked</li>
<li><a href="https://nutritionstripped.com/food-index/spinach/">Spinach</a>: 24% DV per cup, cooked</li>
<li>Turnip greens: 20% DV per cup, cooked</li>
<li>Tempeh: 18% DV per cup</li>
<li>Navy beans: 13% DV per cup, cooked</li>
<li>Swiss chard: 10% DV per cup, cooked</li>
<li><a href="https://nutritionstripped.com/food-index/kale/">Kale</a>: 9% DV per cup, cooked</li>
<li>Sesame seeds: 8% DV per cup</li>
<li>Almonds: 7% DV per ounce</li>
<li>Okra: 6% DV per 1/2 cup, cooked</li>
<li><a href="https://nutritionstripped.com/food-index/broccoli/">Broccoli</a>: 4% DV per cup</li>
</ol>
<h3>NS Recommends</h3>
Deciding whether or not you include dairy in your diet is a personal decision. Many people are able to tolerate it without issue and can easily incorporate it into a healthy, well-rounded diet. Others may choose to consume a variety of foods high in calcium that are dairy-free instead to meet their needs for this key micronutrient.
If you do decide to include dairy in your diet, there are several steps you can take to support sustainability and minimize your environmental impact. Purchasing from local farmers that promote responsible dairy production and pairing your favorite milk products with a variety of other dairy-free, calcium-rich foods are two great places to start. Additionally, getting involved in your community to support local and state policies regulating factory farms, agricultural reform, and animal welfare practices can help make a big difference as well.
If you’re looking for more support and ways to integrate other dairy-free calcium sources into your life, 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 take our free 4-part series, <a href="https://education.nutritionstripped.com/opt-in">click here</a> to join!
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