Beauty-Health

Taking Care of Yourself in the Sun

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<p>As summertime prepares to make it's official appearance, the sun will start to shine more often and the pharmacies will stock their shelves with sunscreen, begging you to load up on the SPF during these warm months. And if you don't plan on wearing the sunscreen, the health experts preach to stay inside and avoid damaging your skin. It's important to realize, however, that spending a decent amount of time outside exposed to the sun is critical for your overall health and well-being.</p>
<p>As we've reported in the past, sunlight is the best way for your body to receive vitamin D. Without this important vitamin, your body can't produce calcium transporters, the devices that are responsible for carrying calcium through the intestinal cell wall to the bones throughout your body. This means that regardless of the amount of calcium you consume, your cells and bones will not receive it without vitamin D.</p>
<p><strong>Taking Care of Your Skin</strong><br />
While we believe that sun exposure is key to healthy living, you shouldn't spend all hours of the day outside without some form of protection. You should spend enough time outside to get essential vitamin D, but avoiding sunburn is essential. Health experts have made sunscreen out to be the "safest" way to protect yourself, but in fact, layering your skin with dozens of chemicals can be even more harmful.</p>
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<p class="pullQuote" style="font-size: 1.6em!important; margin: 0!important; width: 100%!important; font-style: italic!important;"><i>"Layering your skin with chemicals can be more harmful."</i></p>
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<p>Your best bet is to wear protective clothing outdoors if you plan on being outside for extended periods of time. To absorb vitamin D properly, start by spending short bursts of time exposed to the sun. This will prepare your skin and reduce your risk for dealing with sunburn that comes with staying out in the sun for too long.</p>
<p><strong>Consider a Plant-Based Eating Regimen Like the Hallelujah Diet</strong><br />
Following a plant-based diet keeps your body in top shape – skin included. Fueling your body with nutrient-rich fruits and vegetables loaded with antioxidants like vitamins C, E, A, carotenoids and B complex allows you to maintain a strong and healthy complexion, and helps your body produce more melanin, the pigment that healthy skin makes as a natural form of protection in the sun. They say inflammation is the silent killer, and we believe this holds true when it comes to your skin as well. A healthy diet gives the body the strength it needs to self heal, while a poor diet feeds inflammation and could make you more likely to burn when your skin is exposed to the sun.</p>
<p>Beyond following our primarily raw, plant-based diet, we recommend taking our <a href="https://shop.myhdiet.com/vitamin-d3-k2.html">Vitamin D3-K2</a> supplement. Not only does it support healthy bones and cardiovascular wellness, it also helps calcium metabolize throughout the body. The vitamin D3 increases calcium absorption, while vitamin K2 properly deposits the calcium in your system.</p>
<p>The power of plant-based eating is endless. Discover the wonders today!</p>
<p><a href="https://shop.myhdiet.com/god-s-original-diet-george-malkmus.html"><img class="inlineImage" height="auto" id="14142280" src="http://pictures.brafton.com/x_0_0_0_14142280_800.jpg" width="100%" /></a></p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/taking-care-of-yourself-in-the-sun">Taking Care of Yourself in the Sun</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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Taking Care of Yourself in the Sun

As summertime prepares to make it's official appearance, the sun will start to shine more often and the pharmacies will stock their she...

How to Use Meal Prep and Batch Cooking to be Consistent with Healthy Eating

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<p>Meal planning and prepping is one of the best tools you can gain for ensuring you are getting nutrient-dense meals throughout your week.</p>
<p>Planning ahead removes decision fatigue, saves you time, and prevents you from making decisions you don’t truly want during a moment of “hanger.”</p>
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<p>There’s no better feeling than starting off your Monday knowing your fridge is stocked with everything you need to mix, match, and build meals that you truly enjoy.</p>
<p>How many times have you opened up your fridge, determined there was “nothing” to eat, and resorted to ordering takeout instead? Yup, we’ve all been there once or twice before!</p>
<p>Set yourself up for success this time around. We have a fool-proof way for you to prep in advance without committing to eating the same <em>exact</em> thing every day.</p>
<p>We know that variety is key for a sustainable healthy lifestyle, so we’ve got you covered.</p>
<h2>Benefits of Meal Prepping and Batch Cooking</h2>
<p>So you’ve heard about meal prepping and batch cooking, but you’re wondering whether or not it’s the right fit for you. Is it <em>really</em> worth it? We definitely think so, and here’s why.</p>
<h3>Helps You to Be Consistent with Eating Well</h3>
<p>We can have the best intentions to eat well, but if we don’t plan ahead, in the moment, they can get forgotten or seem too challenging. When you use meal prepping and batch cooking in your weekly routine, you’ll become so much more consistent with eating well every day.</p>
<p>When you know what you’ll be eating and you’ve reduced some of the time it will take you to make that meal, it makes it so much easier for you to follow through with your choices knowing that you already have everything you need in your fridge to create a nourishing meal in 15 minutes.</p>
<p>Taking a few minutes each week to plan what you’re going to eat at each meal and batch cooking some of that ahead of time will give you that consistency with your eating habits.</p>
<h3>More Time For You</h3>
<p>Hear me out. Yes, you will need to dedicate some time to actually plan and prepare the food. But once that’s done, think about all the extra time you have during the week!</p>
<p>The time you previously spent rummaging through the pantry and subsequently cooking is now freed up.</p>
<p>After a long day of work, wouldn’t it be nice to have some extra time to yourself? To watch your favorite tv show, workout a bit, spend some time with your kids, or take a bubble bath with a face mask?</p>
<h3>Save Some Extra Cash</h3>
<p>Who doesn’t want to save a little money!</p>
<p>From the takeout you’re no longer ordering to the fresh produce you’re actually using before it goes bad, the savings really start to add up.</p>
<p>When prepping multiple meals in advance, you can also take advantage of bulk purchasing. Whether that’s at your local grocery store, wholesale club, or even a farmer’s market.</p>
<h3>No Need For Willpower</h3>
<p>Willpower isn’t needed when you have habits set in place around your eating and lifestyle. That’s why getting into a routine with meal prepping and batch cooking can be such a powerful habit to have integrated into your life.</p>
<p>When the planning and prepping is done in advance, we don’t have to use <em>quite </em>as much willpower when making food decisions.</p>
<h3>Reduce Food Waste</h3>
<p>How often do you find a smelly bag of arugula at the back of your refrigerator? Or maybe it’s some moldy raspberries you didn’t quite get to in time?</p>
<p>When you’re meal prepping and batch cooking, you know exactly what you’re going to do with the food that you purchase which can help <a href="https://nutritionstripped.com/meal-planning-tip-that-reduces-food-waste/">reduce food waste.</a></p>
<p><img alt="" class="alignnone wp-image-54156 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Healthy-Meal-Planning-Meal-Prep-Nutrition-mealprep-plantbased-nutritionstripped-kitchen-33x50.jpg 33w" width="2700" /></p>
<h2>Set Your Kitchen Up For Success</h2>
<p>Now that you’ve decided to take the leap and get cooking, let’s make sure your kitchen is all prepped and ready to go. Since cooking and eating at home is a form of investing in yourself and your health, it’s easier — and more fun — when it’s in a space where you love to be.</p>
<h3>Stock The Pantry</h3>
<p>You’ll want to stock your pantry with a few common foods so you always have something on hand and so you won’t need to buy every ingredient you need every single week.</p>
<p>Dry goods that are frequent flyers in your favorite recipes can be purchased in bulk and stored in your pantry. Think dried beans, pulses, grains, and superfoods.</p>
<p>I share a few more tips for how to stock your pantry in my <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">free guide to creating healthy eating habits</a>, so be sure to download that if you haven’t already!</p>
<h3>Get Storage Ready</h3>
<p>You’ll need some storage containers to store all of your prepped food once the cooking is done.</p>
<p><a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">These airtight glass containers</a> and <a href="https://www.amazon.com/gp/product/B01KRFUFWU/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B01KRFUFWU&linkId=d6af53a8a32cc39f4d651a0d489d8f32">reusable bags</a> are some of our favorite options for this! They’ll keep your food fresh and tasty throughout the week.</p>
<p>You can also use <a href="https://www.amazon.com/gp/product/B0126LMDFK/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B0126LMDFK&linkId=7256e14ce6c6b36d529a25c7ec179500">reusable wrap</a> like this as well.</p>
<h3>Have The Right Tools</h3>
<p>Having the right tools can make a world of a difference when it comes to cooking in the kitchen.</p>
<p>To get you started, the five basics I believe every home cook needs are as follows: a sturdy cutting board, a <a href="https://www.amazon.com/Wusthof-Classic-8-Inch-Chefs-Knife/dp/B00009ZK08/ref=as_li_ss_tl?s=home-garden&ie=UTF8&qid=1514923842&sr=1-4&keywords=wusthof+knives&linkCode=sl1&tag=nutritstripp-20&linkId=b33ceffa2f568f399e8cf44dbc91b9cd">sharp chef’s knife</a>, a <a href="https://www.amazon.com/Vitamix-Professional-750-Container-VM0158A/dp/B00RW8HWYK/ref=as_li_ss_tl?ie=UTF8&qid=1515057380&sr=8-5&keywords=vitamix+professional+series+750&linkCode=sl1&tag=nutritstripp-20&linkId=3446316dabfa0885718dda4673594a70">reliable blender</a>, and <a href="https://shareasale.com/r.cfm?b=1469461&u=1286250&m=93746&urllink=&afftrack=">non-toxic cookware</a>.</p>
<h2>How to Create a Simple Meal Plan Rotation</h2>
<p>Creating a meal plan rotation is a fool-proof way to ensure you’re prepared to make meal prepping and batch cooking a long-term, sustainable part of your routine.</p>
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<p>A <strong>rotation</strong> is a week’s worth of 3-6 recipes you use for one week, for breakfast, lunch, and dinner. The following week, you switch it up and choose 3-6 different recipes.</p>
<p>You repeat this process every week for a month. At the start of the new month, you repeat rotation number 1 and cycle through them again!</p>
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<p>Using rotations not only reduces the stress about thinking of what recipes to make, but it also saves you money because you’re purchasing only the food you need for those recipes.</p>
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<p>Rotations also encourage you to add variety to your diet from week to week which increases the nutrient-density and nutrient-variety you’ll eat in the span of a month!</p>
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<p>Let’s dive into how exactly you can do that!</p>
<h3>Select 3-6 Recipes Per Week to Meal Prep</h3>
<p>Step one is to determine the recipes you’re going to make for the week ahead. These are what you will use for breakfast, lunch, dinner, and snacks.</p>
<p>For example, maybe you choose a <a href="https://nutritionstripped.com/go-to-chia-pudding/">chia seed pudding</a> for breakfast in addition to a <a href="https://nutritionstripped.com/protein-packed-pea-mint-pasta/">mint pea pasta</a> and <a href="https://nutritionstripped.com/maple-miso-glazed-salmon/">miso-glazed salmon</a> for dinner.</p>
<p>You’re only committing to your choices for a week. Depending upon your particular likes and dislikes, adjust your choices accordingly.</p>
<p>For example, if you’re a creature of habit and can eat the same breakfast Monday through Friday, great! Do exactly that! Yet on the other hand if you need to switch it up a bit, select two breakfast options and switch off daily. The format is completely up to you — make it your own so you truly enjoy it.</p>
<h3>Rotate Weekly</h3>
<p>After week one is complete, swap out any (or all) of the recipes you used that week, and come up with 3-6 additional recipes for the following week.</p>
<p>Repeat this process for one month.</p>
<p>In the end, you’ll have 4 weeks of recipe combinations.</p>
<p>Come week 5, all the hard work is done. Now all you need to do is circle back to week one and repeat the process!</p>
<p>This keeps things fresh and interesting so you’re not eating the same meals day after day, week after week. Yet at the same time, you have some stability and organization so you can plan and prep ahead.</p>
<p>But we’re not done just yet, there’s one last piece to the puzzle…</p>
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<h2>How to Use the Meal Component to Cut Down on Batch Cooking Time</h2>
<p>Meal components are something we teach in-depth about in my <a href="https://members.nutritionstripped.com/the-method-waitlist">Method Membership</a> because it’s such an easy hack to make batch cooking quicker while also giving you the flexibility to make meals on the fly.</p>
<p>If you have the time to cook full recipes every weekend from start to finish, that’s great! But sometimes, cooking a couple of full recipes may take a few hours that you might not have to spare on the weekend.</p>
<p>This is where <strong>meal components </strong>come into play. Meal components are batches of ingredients that you’ll use throughout the week for different meals.  Think batch cooked quinoa, <a href="https://nutritionstripped.com/red-lentil-daal-squash-coconut/">lentil daal</a>, <a href="https://nutritionstripped.com/the-best-cooked-tofu/">baked tofu</a>, <a href="https://nutritionstripped.com/easiest-black-beans/">black beans</a>, or a <a href="https://nutritionstripped.com/beet-hummus/">hummus</a> dip.</p>
<p>You can use your meal components in different ways daily depending upon your mood. YOu may use them to make a specific recipe one night, or you may use them to mix and match different <a href="https://nutritionstripped.com/healthy-easy-meals/">healthy and easy nourish meals</a> on the fly. Maybe you’ll make a quinoa salad with some hummus on Monday, then on Tuesday, you can use the quinoa as aside.</p>
<p>The combinations are endless!</p>
<h2>Steps for Batch Cooking</h2>
<p>At first, you may feel a tad overwhelmed with all the foods you want to make for an entire week, so I suggest starting out with one meal that you find you’re most pressed for time or poses the most challenge for cooking.</p>
<p>For example, most people I coach find they’re most pressed for time with dinner or breakfast, especially if you’re getting the kids and yourself ready for the day. Therefore, the first step is asking yourself, “What meal time is really difficult for me to cook?” or “What time of day am I most in a time crunch to eat something healthy?”</p>
<p>Start with that meal and gradually build upon the days/weeks when you’re feeling more comfortable or jump right in full force! I promise you the more frequently you batch cook and meal prep, the better and more efficient you become at it. Before long, you’ll be a master meal prep machine.</p>
<h3>1. Select Your Meal Components</h3>
<p>Choosing meal components is the easy part. What food items do you find that you commonly reach for on a daily basis? Which ones can be used in multiple ways?</p>
<p>Think of items that can supplement the recipes you chose and add some variety and fun to your week. Choose a few staples that you know you’ll want to use on multiple occasions.</p>
<h3>2. Determine The Amount You Need</h3>
<p>How often will you use the meal component?</p>
<p>For example, if you’re planning on making chicken breast and know you’ll want some in your salad at lunchtime and use it in some dinners as well, be sure to double or even triple your usual amount.</p>
<h3>3. Get Cooking!</h3>
<p>Once you’ve chosen your recipes and determined your amounts, you’re ready to start prepping.</p>
<p>Prep your meal components alongside the few recipes you’ve chosen to streamline the process and make the most of your time.</p>
<h2><img alt="" class="alignnone wp-image-71664 size-full" height="1707" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-1536x1024.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-2048x1365.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/04/3U0A4148-600x400.jpg 600w" width="2560" /></h2>
<h2>3 Tips for Getting Started and Making Meal Prepping and Planning Easier</h2>
<p>Here are some tried and true ways you can get started on the right foot to make meal prepping and batch cooking easier.</p>
<h3>1. Pencil In A Planning Day</h3>
<p>Pick a day and a time that you’re going to do your planning. You can plan for the whole month ahead, or just take it one week at a time.</p>
<p>Either way, put it in your calendar and treat it as you would any other time commitment! Make it a priority and stick to it.</p>
<p>Taking the time to sit down and really focus on your planning will result in a much better plan, I promise.</p>
<h3>2. Choose Recurring Shopping & Prepping Days</h3>
<p>Now choose the exact day and time you’re going to hit the grocery store and come home to prep your items.</p>
<p>Do they have to be on the exact same day? Not necessarily! For some, that keeps things easy. For others, that can be too overwhelming.</p>
<p>Know yourself and create a plan that will help you to succeed.</p>
<h3>3. Get Organized</h3>
<p>As your prepping your ingredients, the organization is key.</p>
<p>Make sure the layout of your kitchen facilitates your meal prepping process. Take out all the tools and ingredients you need and organize them in a flow that works for you.</p>
<p>Also be sure to take into account how long certain recipes or ingredients take, what ingredients can be cooked together to save time, and what simply needs to be chopped or diced.</p>
<p>This may seem a bit like a chore your first go around, but by the time week 3 hits you’ll be in a new groove!</p>
<h2>Putting Meal Prep and Batch Cooking Into Practice</h2>
<p>Now that you know how to meal prep and batch cook, you need to take action. Decide what your first step will be to put these tips into practice in your life!</p>
<p><img alt="Get your free guide for creating healthy eating habits!" class="alignnone size-full wp-image-71649" height="300" sizes="(max-width: 750px) 100vw, 750px" src="https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general.png 750w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-300x120.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-606x242.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-100x40.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-150x60.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-50x20.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/04/lead-magnet-internal-promo-tall-general-600x240.png 600w" width="750" /></p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/meal-prepping-and-batch-cooking/">How to Use Meal Prep and Batch Cooking to be Consistent with Healthy Eating</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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How to Use Meal Prep and Batch Cooking to be Consistent with Healthy Eating

Meal planning and prepping is one of the best tools you can gain for ensuring you are getting nutrient-dense meals throughout your week. ...

Best Lunch for a Summer Picnic

A Remarkable Nutrient – Vitamin C

<p>It was a little over 45 years ago that unbeknownst to me, I met one of the few true giants of medicine, Fredrick R. Klenner, M.D. He was administering (not practicing) “real” medicine in his upstairs office in the town of Reidsville, NC.</p>
<p>It was late one weekday night that I accompanied my brother and sister-in-law to that old office in Reidsville, NC where she was going to be seen for what we learned that night was shingles of the eyes.</p>
<p>After calling his office, she was advised to make that 35-mile trip to his office one evening as he was usually found there as late as 10 p.m. or later at night treating patients. His fame had spread far and wide even back then as he used IV therapy of vitamin C and other nutrients to boost an individual’s immune system in such a way that the body was able to heal itself of a host of ailments.</p>
<p>It was after only three of four consecutive visits that Dr. Klenner asked her if she had had any pain associated with the shingles. And, fortunately she had not had any. After that night’s infusion of nutrients, she was told she would have no pain and her shingles were basically gone. With the IV C and other nutrients she had received, her body had almost miraculously cured itself of what could have been a long-lasting battle with a most painful affliction.</p>
<p>Dr. Klenner’s understanding of vitamin C therapy was decades ahead of that of his peers. His recommendations for supporting the body’s immune system is much better understood today. Back then, his recommendations for maximum support of the immune system was for a person to get one gram of vitamin C (in powder form – calcium ascorbate, sodium ascorbate, or ascorbic acid) for each year of age, beginning at age one up through ten years of age. Thus, at age ten, one would get 10 grams of vitamin C spread out throughout the day. From age ten on, he suggested ten grams daily just to provide routine support for the immune system.</p>
<p>Humans, monkeys and guinea pigs are unable to synthesize vitamin C (Nature, 1940). We must get it from our diet or supplementation. Under normal conditions, a healthy goat produces 13 grams (13,000 mgs) daily. With a life-threatening disease or severe toxic challenge, goats can produce as much as 100 grams of vitamin C daily to support innate healing! Our current RDA of 60 mg daily is woefully inadequate to keep our immune system in top condition!</p>
<p>The number one killer today is heart disease. Vitamin C deficiency is the primary cause of coronary arterial blockage. Dr. Gary Gordon has stated: “If you were to ask me today – what is the one nutrient that is most beneficial to a person with impaired health, I would have to say that vitamin C is number one on my list. It has not let me down and it won’t let you down.”</p>
<p>In his book, <em>Curing the Incurable Vitamin D, Infectious Diseases, and Toxins</em>, Thomas Levy, MD, JD states: “The literature is virtually overflowing with irrefutable evidence that vitamin C is the single most essential nutrient for achieving and maintaining optimal health . . . “</p>
<p>On June 10, 1949 at the annual session of the American Medical Association, Dr Klenner presented a summarization of his work on polio. During the 1948 polio epidemic, 60 out of 60 patients with polio who received his IV-C therapy recovered. You would have thought such remarkable results would have gained worldwide attention but tragically, overall it fell on deaf ears.</p>
<p>I know of no other essential nutrients, that when supplied in optimal quantities, that can support the body’s innate self-healing the way vitamin C can.</p>
<p>While most of us do not have access to IV-C therapy, we can maximize the support for our immune system most economically with the daily intake of vitamin C in powdered form as well as in the liposomal form when more aggressive support is desired.</p>
<p><a href="https://shop.myhdiet.com/calcium-ascorbate.html">Calcium ascorbate or sodium ascorbate</a> in powdered form provides vitamin C in a non-acidic buffered form that is gentle on the stomach. It can be used in high doses spread throughout the day.</p>
<p>During times of high vitamin C depletion (such as when you have a viral or bacterial infection) take 1 teaspoon (4 serving) every 4 hours to keep your immune system primed with vitamin C. Many chronic health challenges cause a depletion of vitamin C. Vitamin C Powder at 4-12 servings a day can help optimize vitamin C levels in these situations.</p>
<p>When more aggressive support is needed, <a href="https://shop.myhdiet.com/hd-liposomal-vitamin-c.html">Liposomal Vitamin C</a> may be used as it gets into the blood stream and cells more rapidly (almost like IV-C) and normally does not cause any GI issues.</p>
<p>Maintaining an optimal intake of vitamin C provides:</p>
<ul>
<li>Excellent immune system support</li>
<li>Cardiovascular support</li>
<li>Prevents free-radical damage</li>
<li>Healthy aging support</li>
<li>Bone health support</li>
</ul>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/education/a-remarkable-nutrient-vitamin-c">A Remarkable Nutrient – Vitamin C</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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A Remarkable Nutrient – Vitamin C

It was a little over 45 years ago that unbeknownst to me, I met one of the few true giants of medicine, Fredrick R. Klenner, M.D. He was adm...

3 Things to Focus On To Create Healthy Eating Habits

<p>Do you ever feel that you’re not able to create healthy eating habits that you can use in your daily life, without it feeling really challenging to maintain?</p>
<p>Maybe you’re jumping from plan to plan or trend to trend or you have an idea of what to eat to be healthy, but you struggle to follow through on being consistent in eating that way every day.</p>
<p>You may be feeling a little stressed with making food choices or find it challenging to nourish yourself while also having balance to enjoy yourself.</p>
<p>I’m going to share what three things to focus on if you want to make the biggest impact on maintaining healthy eating habits.</p>
<p>When you have all three of these things working together, eating healthfully can become so much easier and more enjoyable for you!</p>
<p><iframe src="https://www.youtube.com/embed/RBjA8rFbw1g" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<h3>1. Knowing What to Eat to Nourish Yourself</h3>
<p>So the first thing is, of course, knowing what to eat to nourish your body so it can function at its best, and I focus on doing that through eating an abundance of plant-based, whole foods.</p>
<p>It’s no secret that plant-based and whole foods provide us with so many vitamins, minerals, and nutrients that support our wellbeing.</p>
<p>All of these things contribute to how you feel on a daily basis by keeping you satiated, your focus sharp, and energy stabilized and supporting your digestion.</p>
<p>And they also contribute to your long-term health, with many studies showing that these powerful plant-based foods can improve heart health, stabilize blog sugar, prevent diabetes, maintain healthy blood pressure, support our digestive, cardiovascular, and immune systems, and the list goes on and on.</p>
<p>If you want to take a deeper look into the specific foods you should be eating to ensure you’re getting the right mix of macronutrients in your daily diet, then download my free guide for creating healthy eating habits, where I dive into these recommendations and give you a few simple meal ideas!</p>
<p>Now to me, eating an abundance of plant-based foods doesn’t mean that you can’t enjoy all foods.</p>
<p>You can absolutely focus on eating plenty of plant-based foods and still have a place to enjoy any other food that you’d like in your life, and we do that through the second pillar of my nutrition philosophy which is about how we eat.</p>
<p><img alt="" class="alignnone size-full wp-image-71654" height="512" sizes="(max-width: 1024px) 100vw, 1024px" src="https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink.png" srcset="https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink.png 1024w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-300x150.png 300w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-768x384.png 768w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-762x381.png 762w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-606x303.png 606w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-100x50.png 100w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-150x75.png 150w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-50x25.png 50w, https://nutritionstripped.com/wp-content/uploads/2018/07/lead-magnet-twitter-promo-tall-general-pink-600x300.png 600w" width="1024" /></p>
<h3>2. Learning Mindful Eating to Enjoy All Foods and Navigate Different Situations</h3>
<p>Most people only focus on what they eat, but they never take it a step further and explore how they’re eating, and the way we do that is through mindful eating.</p>
<p>Mindful eating is all about creating balance and having the freedom to enjoy all foods, but doing so in a mindful way.</p>
<p>Through this practice, we bring more awareness and positivity to your experience around food and meals, and using your body’s signals to guide you in making choices based on what you want and need.</p>
<p>For example, a lot of my members joined my membership because they were struggling with things like feeling that certain foods were “bad,” eating when bored, feeling out of control around certain foods, or something similar.</p>
<p>Once they start using mindful eating practices, they notice their body’s hunger cues and their behaviors and thoughts around food.</p>
<p>When they have these insights, it helps them create healthy eating habits by making small changes that better align with what they want to feel when they’re eating.</p>
<p>It’s using this practice that you can more easily practice balance and eat those nutrient-dense plant-based foods that I just shared that are so important to your health, and also fully enjoy a really rich dessert without feeling guilt or shame for doing so.</p>
<p>Is that something you’d like to experience? I hope so! Because that makes it so much easier to create healthy habits and help make them stick because you aren’t restricting yourself and creating a lack-mentality.</p>
<p>Instead, you’re learning how to navigate situations that we all experience in our daily lives and learning to listen to what you truly want or need and honoring that.</p>
<h3>3. Cooking Skills to Be More Efficient and Enjoy the Process</h3>
<p>So the third piece of my philosophy for creating healthy eating habits is to have the skills you need to put all of this into practice in your daily life.</p>
<p>And the way you can do that is by investing some of your time and energy into learning simple cooking techniques and skills that will help make you more efficient in the kitchen.</p>
<p>Have you ever felt like cooking is overwhelming or too time-consuming?</p>
<p>I know that it can feel that way in the beginning, but by learning a few skills in the kitchen, you will not only save time, but you will also learn to enjoy cooking more.</p>
<p>And I can say from both personal experience and from witnessing this with my members when you’re able to enjoy the process of cooking, you’re going to be much more likely to stick with those healthy eating habits (and make healthy food you’re truly excited to eat!)</p>
<p>If you can focus on these three things — eating an abundance of plant-based, whole foods; practicing mindful eating; and learning a few cooking skills — you can create healthy eating habits in a really easy and enjoyable way, all without needing to eliminate any foods from what you eat on a daily basis or following the latest trends or fads.</p>
<h2>Putting This Into Practice to Create Healthy Eating Habits</h2>
<p>So now you know the three areas you need to focus on to create healthy eating habits in your daily life. But how do you begin to put this into practice?</p>
<p>The first step is to identify which of these three areas you need to focus on the most that would make the biggest impact for you.</p>
<p>You can download my <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">free guide for creating healthy eating habits</a> where you’ll learn how to better identify which area to focus on and then find practices and tips to help you dive deeper into that area.</p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/create-healthy-eating-habits-2/">3 Things to Focus On To Create Healthy Eating Habits</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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3 Things to Focus On To Create Healthy Eating Habits

Do you ever feel that you’re not able to create healthy eating habits that you can use in your daily life, without it feeling really challen...

Lowering Your Stroke Risk

Best Ways to Burn Belly Fat

<p> </p>
<p>Excess belly fat has a way of making anyone feel less confident in their own skin. But after years of following unhealthy habits like eating anything and everything you want, neglecting exercising and more, it’s no wonder that your body could be looking and feeling more like a wastebasket. When God placed us on this earth, He did so with the intention that we would treat our bodies sacredly, only fueling them with the most natural sustenance which He provided for us.</p>
<p>While shaping up your everyday habits comes with various benefits, burning belly fat may be one of your top priorities. Here are a few ways to slim down your stomach, boost your confidence and enhance your overall health:</p>
<p><strong>Exercise Regularly</strong><br />
Sitting on the couch and watching TV is a recipe for gaining weight. If you want to lose those stubborn pounds, it’s time to get up and get moving. Regular exercise is a necessary component to losing weight. If you want to shed belly fat fast, try high intensity interval training. It’s a program that encourages short, intense bursts of activity with quick rests between sets for recovery. This enables your heart rate to go up and down, which helps burn calories and fat quicker.</p>
<div class="inlineImageWrapper" style="padding-right: 3px; margin: 10px!important; float: left; width: 100%!important; font-weight: 500; height: auto!important;">
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Girl lifting weights." class="inlineImage" height="auto" id="14108429" src="https://pictures.brafton.com/x_0_0_0_14108429_800.jpg" width="100%" />HIIT exercise can help you burn calories and fat fast.</figure>
</div>
<p><strong>Avoid Foods That Lead to Excess Fat</strong><br />
You can’t expect to lose weight if you’re still following unhealthy dietary habits. One of the best ways to burn belly fat is by avoiding the foods causing the weight gain in the first place. Processed packaged foods that are loaded with preservatives are a recipe for disaster. Refined sugars, alcohol and unhealthy carbohydrates and fats are some of the key offenders when it comes to belly fat. Removing these items from your diet while exercising can help you shed pounds in no time.</p>
<p><strong>Consume Fat-Burning Foods</strong><br />
The power of wholesome, healthy foods is undeniable. There are numerous plant-based options that can help shed pounds even faster when paired with regular exercise. Those include:</p>
<ul>
<li>Fresh peppers. Hot peppers contain capsaicin which is known to promote fat burning.</li>
<li>Beans. Loaded with protein, beans can help you feel fuller longer, minimizing  your chances of overeating.</li>
<li>Berries. Packed with fiber, berries can help boost your metabolism.</li>
<li>Nuts and seeds. Almonds, walnuts and chia seeds are some of the best nuts and seeds for boosting your metabolism and helping you lose weight.</li>
<li>Avocados. A healthy fat, avocados are one of the primary foods that can help you burn excess pounds. The seed is beneficial for the same reason, so don’t let it go to waste!</li>
<li>Leafy greens. Spinach, kale, mustard greens, chard, arugula and other green leafy vegetables are great metabolism boosters.</li>
</ul>
<p>No matter how often you exercise, your body fat will stay put or dissolve and come back immediately if you don’t shape up your eating habits. The Hallelujah Diet enables you to learn healthier ways of eating that can help you shed the pounds and avoid obesity and other debilitating diseases that can make living life more difficult. A plant-based eating regimen is loaded with fat-burning foods, in fact, many of the vegetables and nuts mentioned earlier are staples in the Hallelujah Diet. The simple act of avoiding sugary, fatty foods and replacing them with natural sustenance can make all of the difference.</p>
<p>The Hallelujah Diet has helped shape the lives of hundreds of individuals across the country. Read through our <a href="https://www.myhdiet.com/weight-loss/">weight loss testimonials</a> to learn how our trusted followers regained their health and shed the stubborn pounds by following a plant-based lifestyle!</p>
<p><a href="https://www.myhdiet.com/reclaimyourhealth/"><img class="inlineImage" height="auto" id="14136350" src="http://pictures.brafton.com/x_0_0_0_14136350_800.jpg" width="100%" /></a></p>
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Best Ways to Burn Belly Fat

Excess belly fat has a way of making anyone feel less confident in their own skin. But after years of following unhealthy habits like eat...

Foundational Five BBQ Tempeh Nourish Bowl

<p>Looking for a simple meal to make using all your meal prepped foods? Enjoy this summery Foundational Five BBQ Tempeh Nourish Bowl.</p>
<p>I shared our first Nourish Bowl recipe in 2014 and ever since, the Nutrition Stripped community and our clients have loved this easy to assemble meal.</p>
<p>A delicious summery BBQ Tempeh Nourish Bowl made with the Foundational Five elements including sweet potatoes, bbq tempeh, cucumbers, corn, dark leafy greens, and avocado.</p>
<h2>BBQ Tempeh Nourish Bowl</h2>
<p>Maybe it’s because I’m born and raised in the midwest and our summers in Ohio were filled with sweet BBQ, corn on the cob, and cucumber salads, but there’s something about this nourish bowls flavor and texture combination that’s so delicious!</p>
<p>The wonderful thing about our recipe philosophy at Nutrition Stripped is the flexibility and versatility! Use ingredients that you have readily accessible, try new foods as often as you can, add what you like and replace anything you don’t like.</p>
<h3>What Is A Foundational Five Nourish Meal?</h3>
<p>The Foundational Five Nourish Meal is any meal that contains all 5 elements within the <a href="https://nutritionstripped.com/the-foundational-five/">Foundational Five</a>, non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.</p>
<p>By following this simple template it keeps food flexible, fun, and nourishing. Our Foundational Five Nourish Meals can be found as yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups and stews, and stir-frys.</p>
<p>Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method Membership and in my free guide about creating healthy eating habits with ease, that you can get right <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">here</a>!</p>
<p><img alt="Foundational Five Nourish Meal: BBQ Tempeh Nourish Bowl" class="alignnone size-full wp-image-71747" height="1707" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-1536x1024.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-2048x1365.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/05/nutrition-stripped-bbq-tempeh-nourish-bowl-foundational-five-recipe-plant-based-01-600x400.jpg 600w" width="2560" /></p>
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Foundational Five BBQ Tempeh Nourish Bowl

Looking for a simple meal to make using all your meal prepped foods? Enjoy this summery Foundational Five BBQ Tempeh Nourish Bowl. I shared...

The Importance of Good Footwear and Your Health

Part 2: Is Alkaline Water Beneficial?

From Sea To Shining Sea

<p>How many of you have ever tried sushi?  No, not the one with the raw meat in it, but the other kinds that have rice covered with nori (a seaweed) and veggies and avocado inside. </p>
<p>Besides the great taste of the veggie sushi, you may be surprised that you are getting more than a mouthful of flavor.  The sea vegetable called nori, which is one of numerous sea vegetables has many nutritious benefits.</p>
<p>Seaweed contains a massive variety of health-promoting components as compared to the majority of other plant and animal-based foods available on land. Seaweed is a rich source of essential minerals such as magnesium, calcium, copper, <a href="https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-potassium.html" title="potassium">potassium</a>, <a href="https://www.organicfacts.net/health-benefits/minerals/selenium.html" title="selenium">selenium</a>, zinc, iodine, and iron, while also containing a very low amount of fats. Seaweed is also a treasure trove of antioxidants, phytonutrients and rich fiber content that is required by the body. Vitamins present in seaweed are vitamin A, B, C, E and K. Seaweeds also contains omega-3 fatty acids and all the vital amino acids necessary for the body.</p>
<h3><strong>Raw or Sun Dried Seaweed Contains:</strong></h3>
<figure style="margin: 0px!important; font-style: italic!important;"><img alt="Raw or Sun Dried Seaweed Contains" class="inlineImage" height="auto" id="14125618" src="https://www.myhdiet.com/wp-content/uploads/2013/06/Raw-or-Sun-Dried-Seaweed-Contains.jpg" width="100%" /></figure>
<ul>
<li>High protein content: from 20% in green algae to 70% in spirulina.</li>
<li>High mineral content, especially: iodine, potassium, selenium, calcium, iron, magnesium.</li>
<li>More vitamin C than oranges.</li>
<li>Vegans can rejoice in the fact that it’s one of the only natural, non-animal sources of vitamin B-12, which is essential for many cognitive and bodily functions.</li>
<li>Natural iodine maintaining a healthy thyroid function.</li>
<li>Anti-viral, anti-bacterial, anti-inflammatory properties.</li>
</ul>
<p>If you have seen the packages of different sea vegetables at the grocery store but were afraid to try them, let us assure you, go ahead and give them a try! Not only will you enjoy their salty addition to soups, salads and even smoothies, but your body will love the added nutritional benefits.</p>
<h3><strong>What Makes Seaweed So Great?</strong></h3>
<p>A member of the algae family, edible seaweed typically comes in three varieties: brown, red, and green. The most commonly eaten (and researched) are the brown varieties such as kelp and wakame, followed by red seaweed, which includes nori (yep — that’s what most sushi chefs use).</p>
<p>While seaweed-based cuisine has a proud history in many Asian countries, Japan has made it into an art form, employing over twenty different species in their fare. In a restaurant, you’re most likely to consume seaweed in a small kelp (<em>kombu</em>) salad, simmered into miso soup, or wrapped around a sushi roll.</p>
<h3><strong>Other Health Benefits of Seaweed</strong></h3>
<h4><strong>Cancer:</strong></h4>
<p>Seaweed contains cancer-fighting agents that may prove useful in fighting tumors and other cancer conditions like <a href="https://www.organicfacts.net/home-remedies/colon-cancer.html" title="colon cancer">colon cancer</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/3368194" target="_blank" rel="noopener noreferrer">leukemia</a>. Brown seaweed such as kelp, <a href="https://www.organicfacts.net/health-benefits/vegetable/wakame.html" title="wakame">wakame</a>, and kombu contain glycoprotein and sulphated polysaccharides called fucoidans that possess immuno-stimulant, anti-viral, and anti-cancer properties. <a href="http://www.webmd.com/breast-cancer/news/20050202/seaweed-may-lower-breast-cancer-risk" target="_blank" rel="noopener noreferrer">Research</a> studies on the effectiveness of dietary seaweed on <a href="https://www.organicfacts.net/home-remedies/home-remedies-for-breast-cancer.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" title="breast cancer">breast cancer</a> have shown promising results in reducing the production of cancer-promoting hormones, including estrogen, and have the ability to inhibit the proliferation of malignant cancer cells.</p>
<h4><strong>Source of</strong> <strong>Iodine:</strong></h4>
<p>Seaweed is a rich source of <a href="http://lpi.oregonstate.edu/mic/minerals/iodine#food_source" target="_blank" rel="noopener noreferrer">iodine</a>, which it absorbs in ample amounts from the sea water. Iodine is a vital nutrient required for proper growth for all age groups. It is essential for the normal regulation of thyroid function, which also involves the brain and pituitary gland. The thyroid hormone also plays an essential role in the process of <a href="http://cogweb.ucla.edu/CogSci/Myelinate.html" target="_blank" rel="noopener noreferrer">myelination</a> of the central nervous system in newborns. A deficiency of iodine in the body can result in abnormalities such as thyroid enlargement or <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Goitre" target="_blank" rel="noopener noreferrer">goiter</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001393/" target="_blank" rel="noopener noreferrer">hypothyroidism,</a> and mental retardation.</p>
<h4><strong>Obesity:</strong></h4>
<p>Scientific research has shown that edible seaweed possesses anti-obesity effects. The compound fucoxanthin present in seaweed helps in reducing the accumulation of fats and <a href="https://www.organicfacts.net/home-remedies/home-remedies-for-aids.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" title="aids">aids</a> <a href="https://www.organicfacts.net/home-remedies/weight-loss.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" title="weight loss">weight loss</a>.</p>
<h4><strong>Digestive Health:</strong></h4>
<p>Seaweed has a mild laxative effect and is quite useful in <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2920542/" target="_blank" rel="noopener noreferrer">maintaining healthy</a> digestion. It aids in stimulating the release of digestive enzymes, supporting the absorption of nutrients, and facilitating the metabolism of fats. <a href="http://dx.doi.org/10.1016/j.anaerobe.2011.08.003" target="_blank" rel="noopener noreferrer">Studies</a> have shown that polysaccharides exert <a href="http://www.ncbi.nlm.nih.gov/pubmed/20920376" target="_blank" rel="noopener noreferrer">prebiotic</a> effects on the gut, which helps in normal functioning of beneficial stomach bacteria and shields the stomach wall against harmful bacteria.</p>
<h4><strong>Diabetes:</strong></h4>
<p>The <a href="http://www.ncbi.nlm.nih.gov/pubmed/18296336" target="_blank" rel="noopener noreferrer">Fucoxanthin</a> compound present in brown algae has been proven effective in exerting <a href="http://www.ncbi.nlm.nih.gov/pubmed/21475918" target="_blank" rel="noopener noreferrer">anti-diabetic effects</a>. Along with this, the triglyceride absorption of kombu, has been praised for its effect on diabetes. As stated by the <a href="http://www.ncbi.nlm.nih.gov/pubmed/22054948" target="_blank" rel="noopener noreferrer">research</a>, the anti-diabetic effect can be attributed to the presence of alginic acid in the kombu.</p>
<h4><strong>Dental Health:</strong></h4>
<p>Seaweed <a href="http://www.ncbi.nlm.nih.gov/pubmed/15798745" target="_blank" rel="noopener noreferrer">extracts</a> have long been appreciated for their preventative effect in the growth of dental cavities. The anti-inflammatory properties are responsible for the improvement in the functioning of salivary glands and making the oral tissues more resistant to damage.</p>
<h4><strong>Anti-Coagulant:</strong></h4>
<p>Laboratory <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116195/" target="_blank" rel="noopener noreferrer">research</a> has made it evident that seaweed possesses antioxidant and anti-coagulant properties. Anti-coagulants, also known as blood thinners, prevent the formation of blood clots and decrease the threat of stroke, cardiac failure, and obstruction in the veins and arteries.</p>
<h4><strong>Detoxification:</strong></h4>
<p>Seaweed possesses the ability to detoxify and cleanse the body and facilitates the excretion of toxic waste. The binding property of the natural absorbent, alginate, which is present in seaweed, makes toxic materials, including heavy metals like lead, mercury, and other pollutants indigestible and eliminated them from the body through bowel movements.</p>
<h4><strong>Influenza:</strong></h4>
<p>Seaweed possesses <a href="http://ebm.sagepub.com/content/99/3/590.abstract" target="_blank" rel="noopener noreferrer">anti-viral properties</a> that have been proven promising in providing a protective effect against Influenza B virus. Seaweed extracts obstruct the absorption of harmful viral particles in the cells and prevents the body from getting infected.</p>
<h4><strong>Cardiovascular Health:</strong></h4>
<p>Seaweed has been <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131561/" target="_blank" rel="noopener noreferrer">useful</a> in sustaining lower levels of triglycerides and cholesterol in the body. This helps in maintaining a <a href="https://www.organicfacts.net/home-remedies/15-best-foods-for-a-healthy-heart.html?utm_source=internal&utm_medium=link&utm_campaign=smartlinks" title="healthy heart">healthy heart</a>, smooth circulation in the blood vessels, and prevents fatal conditions like heart failure, and atherosclerosis.</p>
<h4><strong>Radiation Poisoning:</strong></h4>
<p>Seaweed has the ability to <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210606/" target="_blank" rel="noopener noreferrer">protect</a> the skin from damage caused by exposure to ultraviolet B radiation from sunlight. This defensive effect can be attributed to the presence of fucoxanthin in the seaweed, which aids in preventing cell damage and enhancing the survival rate of the pre-treated cells. The antioxidant effect of fucoxanthin protects the skin from <a href="http://www.skincancer.org/healthy-lifestyle/anti-aging/what-is-photoaging" target="_blank" rel="noopener noreferrer">photo-aging</a>, pigmentation, and wrinkle formation.</p>
<h4><strong>Protects Your Eyes:</strong></h4>
<p>The <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210606/" target="_blank" rel="noopener noreferrer">anti-ocular inflammatory effect</a> exerted by fucoxanthin, present in seaweed, has shown promising results in the prevention of <a href="http://abcnews.go.com/Health/EyeHealthCataractTreatment/cataract-posterior-capsular-opacification-fix/story?id=8508467" target="_blank" rel="noopener noreferrer">after-cataract</a>. This complication is also known as posterior capsule opacification which can occur after cataract surgery. Fucoxanthin is utilized in the formulation of products used in ocular implants in the cataract surgery to avoid the risk of after-cataract.</p>
<h4><strong>Healthier Skin:</strong></h4>
<p>The wealth of essential <a href="https://www.organicfacts.net/health-benefits/vitamins/vitamins.html" title="vitamins">vitamins</a>, <a href="https://www.organicfacts.net/health-benefits/minerals/minerals.html" title="minerals">minerals</a>, amino acids and antioxidants in seaweed helps in keeping the skin revitalized, moisturized, and youthful. These elements guard the skin against the harmful effects of environmental pollutants and helps to slow down the skin’s aging process. Scientific <a href="http://www.ncbi.nlm.nih.gov/pubmed/11917251" target="_blank" rel="noopener noreferrer">research</a> has proven that seaweed extracts contain <a href="https://www.organicfacts.net/home-remedies/10-best-anti-aging-foods.html" title="anti-aging">anti-aging</a> properties. The anti-inflammatory properties present in seaweed are useful in treating skin rashes and wounds. The phytonutrients elevate blood flow and bring a healthy glow to the face. Seaweed wraps detoxify and cleanse the skin by expelling toxins out of the pores. Seaweed baths have also been admired among British and Irish people for ages due to their therapeutic effects.</p>
<p><strong>Hair Care</strong>:<br />
The high mineral content of seaweed also aids in maintaining healthy hair. They help in strengthening the roots and shafts of hair follicles and make them thick and lustrous.</p>
<h3><strong>So, What Else Is New?</strong></h3>
<p>And if that isn’t enough to get you singing the praises of seaweed, now scientists have found that a type of commercial red algae could help counteract food allergies. They report their findings in mice in ACS’ <em>Journal of Agricultural and Food Chemistry</em>, June 1, 2016.</p>
<p>Food allergies are a major global health issue that can be life threatening in some cases. One 2014 study by researchers at Mount Sinai Hospital estimates that the condition affects about 8 percent of children and 5 percent of adults worldwide. In people who are allergic, certain compounds in food trigger a cascade of immune system reactions that lead to symptoms such as hives, wheezing and dizziness — and in the worst cases, anaphylactic shock.</p>
<p>Previous research has suggested that certain seaweed varieties contain polysaccharides with anti-asthmatic and anti-allergy effects. But no one had investigated whether similar molecules in <em>Gracilaria lemaneiformis</em>, a commercial variety of red algae, might have similar properties. Guang-Ming Liu and colleagues wanted to find out.</p>
<p>The researchers isolated polysaccharides from <em>G. lemaneiformis</em> and fed them to a group of mice sensitive to tropomyosin, a protein that is a major shellfish allergen. Another group of mice, also sensitive to tropomyosin, did not get the polysaccharides. After both groups were given the allergen, allergy symptoms in the treated mice were reduced compared to the untreated animals. Further studying polysaccharides from <em>G. lemaneiformis</em> could help lead to a better understanding of food allergies and their prevention, the researchers say.</p>
<p>So, if you are a bit reluctant to add a bit of the sea to your meals, go find yourself a great recipe and slowly introduce it into your diet.  Just two tablespoons once a week is enough for you to create a favorable change.  No need to add any more since the power isn’t in the quantity, it is in the quality.</p>
<h3><strong>A Few Precautions</strong></h3>
<p>There are a few considerations before you bring this to your plate.  Too much iodine can have its own issues, so since seaweed is high in iodine, treat it with respect and enjoy it only once a week as stated above.</p>
<p>There can be some drug interactions using seaweed.  Anti-thyroid as well as blood clotting drugs can be sensitive to the influence of seaweed.</p>
<p>But, if you are looking for a powerhouse of nutrients, and have no problems with medicines interacting, look no further than the sea to find what just may be the next best condiment you’ve ever had.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/sea-shining-sea">From Sea To Shining Sea</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet https://ift.tt/36fg5cO

From Sea To Shining Sea

How many of you have ever tried sushi? No, not the one with the raw meat in it, but the other kinds that have rice covered with nori (a sea...

Why Diets Don’t Work and How to Shift Your Focus to Longer-Term Solutions

<p>Have you thought about how many diets, detoxes, and plans you’ve tried in your lifetime?</p>
<p>When we have new clients in our <a href="https://members.nutritionstripped.com/coaching">Wellness Coaching</a> practice or new students join <a href="https://members.nutritionstripped.com/the-method-waitlist">The Method Membership</a>, on average, they’ve tried three diets, plans, or trends prior to coming to see us for sustainable solutions.</p>
<p>And they’re not alone!</p>
<p>This is becoming increasingly more common with so much information online, new trends, and new quick-fix plans coming out weekly.</p>
<p>In this article, I’m diving into the 5 reasons why diets don’t work for most of us and what you could do instead to more mindfully care for your body and yourself.</p>
<h2>Why Diets Don’t Work</h2>
<p>Most dieting, for the sake of the example of reaching a societal ideal, includes calorie deprivation. When your body is calorie deprived, a few things may happen physically and mentally:</p>
<ul>
<li>levels of leptin (the satiety hormone) decrease (1)</li>
<li>levels of ghrelin (the hunger hormone) increase (1) (2)</li>
<li>ability to burn calories decreases (3)</li>
<li>mentally dieters become fixated on food (4)</li>
<li>attention and focus leans towards anything related to food (5)</li>
<li>dieters may have improved smell function and report food tastes more pleasant (6) (7)</li>
<li>the metabolic effects of chronic dieting can last years later (8)</li>
</ul>
<p>These changes lead to a variety of challenges that can prevent you from maintaining this way of eating for the long term. Let’s dive into what those are.</p>
<p><em>(It’s important to distinguish between dieting used as a tool to improve health conditions and dieting to reach a societal ideal which is not tied to a biological need to lose weight or improve health markers. Dieting can work as a temporary tool for those who need to improve certain health conditions and should always be done alongside a Registered Dietitian like those on my team.)</em></p>
<p><iframe src="https://www.youtube.com/embed/KUdbG4pcqPc" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p>
<p> </p>
<h3>1. Dieting can take the joy and pleasure out of the food experience</h3>
<p>The first issue that comes up with diets, detoxes, and plans, which I’m sure many of you have experienced is that dieting can take the joy and pleasure out of the food experience.</p>
<p>Not only that, but research has shown those who are on strict or rigid diets become more fixated on food (4), have increased attention and focus leans towards anything related to food (5), and have improved smell function and report food tastes more pleasant (6) (7) all of which reinforces the power dieting can have over our bodies and brains.</p>
<p>If you know me, you’ve likely heard me say this before, and it’s worth repeating: food is more than nourishment. It’s tradition, culture, pleasure, and joy and it’s okay to celebrate the many roles food plays in our lives!</p>
<p>Every day, I cook meals that not only nourish my body but also make me so happy and filled with joy to experience.</p>
<p>I love being in the kitchen alone or cooking with my husband Jesse, trying new recipes and new ingredients and then sitting down together over a delicious meal (not always “Instagram worthy looking) and talking about our day and our plans for the future. It’s such a great time to connect.</p>
<p>Food is such a powerful way to bring nourishment and joy into our lives, but unfortunately, so many diets are really strict, rigid, and completely ignore this “life/joy” element and it can make you feel as if cooking is a chore, that you’re meals are unsatisfying (both on a hunger level and also an emotional level), cause you to view food only as a means to an end, or can cause you to “look forward to” the next time you “can” eat that food causing a lot of stress and mental energy focusing on what you should or shouldn’t eat.</p>
<p>Try this: focus on creating a positive experience around your meals.</p>
<p>This could be finding recipes that excite you to try or even simply eating at the table with your partner without any devices and talking about your day. It could be turning on music while you cook a meal for yourself or invite a friend over for a mini-pot luck night in.</p>
<p>Reframing food in this way can help you create a whole new appreciation for fueling your body with nourishment, love, and joy.</p>
<h3>2. Short-Term Thinking — Start and Stop Mentality</h3>
<p>The second reason why diets fail most people so often is the short-term thinking — the 21-day this, 30-day that — what are you supposed to do after that time period?</p>
<p>What these things fail to do is set you up for success 365 days a year.</p>
<p>Not only that, but from a psychological perspective, the negative metabolic effects of chronic dieting can last years later (8) such as levels of leptin (the satiety hormone) decrease (1), levels of ghrelin (the hunger hormone) increase (1) (2), and the ability to burn calories decreases (3).</p>
<p>But most of those diets out there are not given in this sense of long-term change.</p>
<p>They’re designed to try to get you a big result as quickly as possible (most of it being just about the aesthetic/before and after photo or weight loss only), but they often fail to then teach you how to integrate that into your life.</p>
<p>It’s unrealistic to think that you can or should follow such strict guidelines 365 days a year.</p>
<p><strong>Try this:</strong> the switch you need to make with your health goals is moving from this short-term, one-size-fits-all thinking and instead, to making choices for yourself that you can realistically sustain for years. Ask yourself, can I do this every day? If not, don’t add it to your life.</p>
<p>Think about this — following a diet can be a lot of work. You need to learn the rules, buy the right ingredients, follow the meal plan, potentially skip on or work around your normal social outings, and so on.</p>
<p>And then you end up following that for, let’s say, 30 days.</p>
<p>Imagine what would happen if instead, you refocused all of that time and energy into learning a new skill or developing a habit that would last you much longer than that.</p>
<p>Maybe instead of following a trendy or popular diet, you simply focus your energy on cooking more at home to avoid microwave dinners or drive-thru runs.</p>
<p>Or focusing on consuming more water in between meals instead of soda or fruit juices. Or focusing on increasing the number of vegetables at every meal to increase the fiber in your diet to improve your gut health and balance blood sugars.</p>
<p>It’s these types of small practices and longer-term thinking that can give you the skills to navigate all 365 days of the year.</p>
<h3>3. They Often Require You to Have Foods that Are Off-Limits</h3>
<p>This goes hand-in-hand with reason number three that diets don’t work for everyone — you are asked to eliminate certain foods or food groups.</p>
<p>Oh boy, we’ve all been there, myself included. We’ve been so “good” on our diet, but then we go out to eat or go to a social gathering and are offered foods we “can’t have” which increasingly make us hyperaware, hypersensitive, and focused on that food choice.</p>
<p>And that can cause two unhealthy extremes: either isolating yourself from others to avoid that temptation or completely overindulging, sometimes even to the point of feeling sick. There’s absolutely a path where foods are on a shouldn’t consume list if you have food allergies, or intolerances for example, that you’ve discovered with your Registered Dietitian and you have a firm plan on how to navigate around that.</p>
<p>So here’s my tip: don’t follow guidelines that tell you to eliminate specific foods or food groups for the sake of losing weight or because someone on social media told you to because they do. If you feel like you may need that for health reasons, for example, if you’re noticing dairy really doesn’t sit well with you or if you have a specific condition and can’t eat certain foods, a registered dietitian can help you navigate that safely.</p>
<p>But eliminating foods for the sake of any goal you’re trying to achieve with this trendy diet can contribute to that yo-yo diet cycle of falling-off-the-bandwagon and dieting over and over again while you’re trying to find something that works and sticks with your lifestyle.</p>
<p>Instead, focus your energy on learning to feel comfortable around certain foods that you might typically overindulge on.</p>
<h3>4. Diets Are One-Size-Fits-All — They Don’t Take Into Consideration Your Unique Body and Life</h3>
<p>And that brings me to reason number four, which is that following a popular diet’s set of rules and guidelines doesn’t always align with your wants and needs and your unique life.</p>
<p>While it may seem easy to pick a diet and follow it, because you don’t have to think about anything, you end up following rules you think you “should” be doing, without actually evaluating what you need in your life and why.</p>
<p>This can make it very difficult for you to integrate into your life, it can cause you to feel drained of energy or feeling like you lack motivation. In addition, you’ve started to create a new “normal” of what you should or shouldn’t be doing that you may interpret that as being a long-term change, but in reality, it was originally designed to just be a short term change/fix.</p>
<p>Do this<strong>:</strong> jot down exactly what healthy looks like and feels like for you, and why you want those things in your life.</p>
<p>When you have that clarity, you will begin making decisions that align with your unique needs, rather than what someone else says.</p>
<h3>5. They Ask You to Do Too Much All At Once, Making it Hard to Maintain</h3>
<p>Lastly, diets often are structured in such a short time-frame that they ask you to make dozens of changes overnight. When there’s so much change all at once, it’s nearly impossible to keep up with it all.</p>
<p>Instead<strong>,</strong> shift to slowly building up your changes and habits over time, intentionally stacking one on top of another so they’re all study and building a solid foundation for yourself.</p>
<p>This means taking that wellness vision you have for yourself and breaking it down into tiny action steps for yourself. It’s not waking up tomorrow and trying to do everything all at once. It’s taking it one item at a time and really working through it until it’s easy and fully integrated into your life.</p>
<p>Then adding on the next habit.</p>
<p>We covered a lot in this video, but if there’s one thing I want you to take away, it’s that we all have unique lifestyles and bodies to honor but most diets, detoxes, or plans don’t take that into consideration.</p>
<h2>Why Diets Don’t Work For Everyone</h2>
<p>It’s important to distinguish between 1) dieting used as a tool to improve health conditions and 2) dieting to reach a societal ideal which is not tied to a biological need to lose weight or improve health markers.</p>
<p>Dieting can work as a temporary tool for those who need to lose weight for certain health conditions. Dieting to reduce weight in order to reduce your risk of certain types of health conditions such as high blood pressure, diabetes, cardiovascular conditions can be a useful temporary tool to utilize.</p>
<p>Dieting for the sake of reaching a subjective goal weight that on a 2-dimensional level doesn’t impact your health negatively, is a good example of why checking in with yourself about your intention to diet is key.</p>
<h3>Your Brain and Body On A Diet</h3>
<p>Most dieting, for the sake of the example of reaching a societal ideal, includes calorie deprivation. When your body is calorie deprived, a few things may happen physically and mentally.</p>
<ul>
<li>levels of leptin (the satiety hormone) decrease (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25896063">1</a>)</li>
<li>levels of <a href="https://nutritionstripped.com/ghrelin-hunger-hormone/">ghrelin</a> (the hunger hormone) increase (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25896063">1</a>) (<a href="https://www.ncbi.nlm.nih.gov/pubmed/21677272">2</a>)</li>
<li>ability to burn calories decreases <a href="https://www.ncbi.nlm.nih.gov/pubmed/23804562">(3</a>)</li>
<li>mentally dieters become fixated on food (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1526048/">4</a>)</li>
<li>attention and focus leans towards anything related to food (<a href="https://www.ncbi.nlm.nih.gov/pubmed/19621020">5</a>)</li>
<li>dieters may have improved smell function and report food tastes more pleasant (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24454949">6</a>) (<a href="https://www.sciencedirect.com/science/article/abs/pii/S1053811912011408">7</a>)</li>
<li>the metabolic effects of chronic dieting can last years later (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27136388">8</a>)</li>
</ul>
<h3>5 Reasons Why Most Diets Don’t Work</h3>
<p>Depending on how you change habits, your lifestyle, relationship with food, and health status diets might work for you — if not, here are four reasons why diets don’t work.</p>
<h4>1. Short-term Thinking — Start and Stop Mentality</h4>
<p>Like with most diets, dieting isn’t sustainable or else they would “work” for everyone for life and we wouldn’t see so many diets and trends pop up. We all have unique lifestyles and bodies to honor and most diets don’t take into consideration other pillars of our health. That also goes for diets and plans that have a start and end date — 21-day this, 30-day that, 5-day other — what are you supposed to do after that time period?</p>
<p>Most people who find themselves in this yo-yo or start and stop cycle end up dieting for years which takes them further from finding a balanced approach to eating they can live with. This all or nothing mentality makes it impossible for people to make a lifestyle change through behavior change that will last longer than the diet’s expiration date.</p>
<p>It also takes them further away from tapping into their own unique needs and closer to following some plan that may work for a short amount of time before trying something else. Developing healthy habits for life is key to maintaining health. (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3151731/">9</a>)</p>
<h4>2. Dieting can cause weight gain over time</h4>
<p>As mentioned, dieting causes fluctuations in your hunger and satiety hormones. As leptin decreases (or you lose weight/lose fat), appetite will increase. Also, most dieting causes a person to lose lean muscle mass along with regaining any weight lost, back within a year. (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25614201">1</a>0)</p>
<h4>3. Dieting can increase the risk of developing disordered eating habits</h4>
<p>In this article, we’re talking mostly about dieting as it relates to weight loss as the main goal, but dieting for the sake of reaching optimal or an idea of health can pose challenges as well.</p>
<p>“Clean eating” and Orthorexia Nervosa is defined by someone who takes “health” to an extreme with dieting thoughts, actions, and behaviors to achieve this ideal. This is characterized as disordered eating and can impact those who are dieting for weight loss or those dieting to reach an ideal picture of “health”. The more someone on a diet puts attention, mental, and emotional focus on their food or obsesses about food choices puts themselves at greater risk for developing disordered eating habits.</p>
<h4>4. Dieting can increase the lack of mentality</h4>
<p>If you’ve ever been on a diet before, this might sound like a familiar situation. You go out to eat or go to a social gathering while on a diet and are offered foods you “can’t have” which increasingly make you hyperaware, hypersensitive, and focused on that food choice.</p>
<p>Dieting or eating foods tightly regulated by counting calories, macros, or any kind of measuring may make a person dieting feel isolated or like they can’t relate to others around them eating. In addition to the fixation on food, it’s a fixation on the lack mentality — can’t have, aren’t allowed to have, off limited, etc. terminology that strengthens a storyline that some foods are bad or not allowed.</p>
<h4>5. Dieting can take the joy and pleasure out of the food experience</h4>
<p>If you’ve been on a diet before, then you know that we don’t need science or any study to tell us that dieting can take pleasure and joy out of the eating experience. We’ve worked with clients in our <a href="http://nutritionstripped.com/services">Wellness Practice</a> who used to measure every ounce of food they ate, counted every calorie, and added up every macronutrient which not only preoccupied them with food choices but took any joy from the experience.</p>
<p>Many mainstream diets require constant, incessant tracking of food on a day-to-day basis. While it may begin with good intentions, this hyper-focus on food and food intake can lead to a negative association with hunger and mealtimes. The use of said tracking devices can absolutely be necessary on a case-by-case basis, but a constant use when not medically necessary can do much more harm than good.</p>
<p>Food is far more than just nourishment for our cells, it’s tradition, culture, pleasure, and joy.</p>
<h2>Ditch the Scale and Measure Your Health in Other Ways</h2>
<p>There are many ways to measure and reach your health goals without dieting — including ways to measure outcomes and success outside of the scale.</p>
<p>Some examples might include:</p>
<ul>
<li>blood work/labs if you’re managing a certain health condition,</li>
<li>to be aware of how you’re feeling day-to-day,</li>
<li>better digestion,</li>
<li>feeling more confident,</li>
<li>expressing creativity and joy in your life,</li>
<li>honoring what your physical body allows you to do (i.e. give loved ones a hug, exercises, think, work, breathe, etc.)</li>
<li>eating free from distraction</li>
<li>less stress around food and food choices</li>
</ul>
<h2><strong>Putting This Into Practice</strong></h2>
<p><span style="font-weight: 400;">By shifting your focus from these short-term fixes to long-term solutions that stem from what you need and want in your life, you can create a healthy lifestyle that’s maintainable 365 days a year, not just for 30 days. </span></p>
<p><span style="font-weight: 400;">If shifting your mindset around this seems impossible, challenging, or really hard for you to do right now, you’re not alone.</span></p>
<p><span style="font-weight: 400;">One thing you can do when you feel your setting a goal that’s centered around your physical appearance is to simply observe your thoughts around it, call it out, and bring awareness to it. </span></p>
<p><span style="font-weight: 400;">As soon as you start to shine a light on those old thought patterns and beliefs about the “all or nothing” mentality, the stronger you’ll become at intervening and taking an action that’s more aligned with how you want to eat and live.</span></p>
<p><span style="font-weight: 400;">If this message is resonating with you, <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">grab my free guide for creating healthy eating habits</a> without needing to follow a diet or plan. It walks you through a step-by-step process for eating well on a daily basis. </span></p>
<h2><strong>Get Support for Your Goals</strong></h2>
<p><span style="font-weight: 400;">If your goal is to eat healthier, dieting isn’t the only approach. You can get a free exploration call with a</span> <a href="http://nutritionstripped.com/services"><span style="font-weight: 400;">Registered Dietitian</span></a> <span style="font-weight: 400;">on my team to discuss how you can achieve your goals without needing to diet so that the changes you make and the eating habits you create are maintainable 365 days a year.</span></p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/why-diets-dont-work-for-everyone/">Why Diets Don’t Work and How to Shift Your Focus to Longer-Term Solutions</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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from Nutrition Stripped https://ift.tt/31eUQEF

Why Diets Don’t Work and How to Shift Your Focus to Longer-Term Solutions

Have you thought about how many diets, detoxes, and plans you’ve tried in your lifetime? When we have new clients in our Wellness Coaching ...

Natural Ways to Take Better Care of Your Skin

Chocolate Peanut Butter Banana Smoothie

<p>This Chocolate Peanut Butter Banana Smoothie is a delicious and easy way to nourish your body any time of the day!</p>
<p>Need I say more? But seriously, this classic combination of flavors is super satisfying, and beyond simple to whip together. Odds are, you have all of these pantry staples on hand already, so you’re free to enjoy this easy peanut butter banana smoothie whenever the mood strikes!</p>
<p>The star of this recipe is peanut butter, and here’s why: it has protein, potassium, and fiber, making it a nutrient-rich addition to any meal or a tasty snack.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34.jpg"><img alt="Chocolate Peanut Butter Banana Smoothie | Nutrition Stripped" class="alignnone wp-image-43279 size-full" height="4038" sizes="(max-width: 2692px) 100vw, 2692px" src="https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34.jpg 2692w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription34-606x909.jpg 606w" width="2692" /></a></p>
<h2>Stripped</h2>
<h3>Protein:</h3>
<p>We all know peanut butter for its protein content — 2 tablespoons will give you about 8g of protein. <a href="https://nutritionstripped.com/basics-protein-part-i/" target="_blank" rel="noopener noreferrer">Protein</a> is especially important because it’s involved in digestive health, rebuilding tissue and muscle, energy, hormonal production, immune health as antibodies, enzymes, structure, and storage/transportation of other molecules. Protein is part of every single cell in our body.</p>
<h3>Fiber:</h3>
<p>Peanut butter is a good source of both types of fiber — soluble and insoluble. Fiber is important for so many reasons. Digestive health, lowered cholesterol, lowered risk of heart disease and diabetes, and even prevention of some cancer.</p>
<h3>Potassium:</h3>
<p><a href="https://nutritionstripped.com/food-index/bananas/" target="_blank" rel="noopener noreferrer">Banana</a> is a great source of potassium, an important mineral in the human body that regulates a healthy balance of fluids in the body. It’s also an important mineral in having a healthy heart as it helps you maintain healthy blood pressure.</p>
<h3>Optimizer Option:</h3>
<p>Like with all smoothies, boost the protein content by adding your favorite plant-based protein powder. Here, <a href="https://www.amazon.com/gp/product/B07TLFZPQM/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B07TLFZPQM&linkId=351f9b05a45f6e1dd24dc8607db5ebc6">chocolate</a> is my go-to.</p>
<h3>Trying It?</h3>
<p>If you make this healthy Chocolate Peanut Butter Banana Smoothie, I want to see how it turns out! Submit your photo directly on this post in the comments section below, and share on Instagram by tagging @nutritionstripped #nutritionstripped. Happy blending!</p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/chocolate-peanut-butter-banana-smoothie/">Chocolate Peanut Butter Banana Smoothie</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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Chocolate Peanut Butter Banana Smoothie

This Chocolate Peanut Butter Banana Smoothie is a delicious and easy way to nourish your body any time of the day! Need I say more? But ser...

Tips for Following a Healthy Gluten-Free Diet

What are Superfoods and How You Can Use Them to Elevate Your Meals

<p>Superfoods can be a fun way to add a boost of nutrients or the Flavor Factor to your meals.</p>
<p>While they’re not necessary to eat healthfully and you don’t need to run out and buy all of the fancy super powders thinking they’ll transform your health and wellbeing, it is always fun to try new foods or to add a little something to your day that can give you extra nutrients. That’s exactly what superfoods can do for you!</p>
<p>In this article, I’ll share what superfoods are, when you should use them, and eight common superfoods that you could try if you’re ready to play with adding some to your life.</p>
<h2>What Are Superfoods?</h2>
<p>A superfood is a food that’s particularly rich in compounds like antioxidants, fiber, or fatty acids, that are especially beneficial to one’s health. Pretty broad, right? Well, it all comes down to the claimed health-boosting properties that food has and nourishing benefits you might gain from it.</p>
<p><a href="https://nutritionstripped.com/food-index/spinach/">Spinach</a> and <a href="https://nutritionstripped.com/recipe-ingredient/kale/">kale</a> could be considered superfoods thanks to their abundance of vitamins and minerals and all the health-promoting pay-offs you get from eating them. The same goes for a green juice that’s filled with superfoods. Also, things like adaptogens — aka medicinal mushrooms, herbs, and spices often used in Eastern medicine — can be considered superfoods and ones we’ve used in plenty of recipes on Nutrition Stripped too.</p>
<p>When you view food as a tool for your health that helps prevent chronic disease, keeps your mind sharp, sustains your <a href="https://nutritionstripped.com/support-immune-system/">immune system</a> or gives you more energy, then you want to consume the foods that give you the most bang for your buck — the foods that provide a bunch of these advantages in one bite.</p>
<p>So, what are some of the most popular superfoods right now? Read on for three trendy, but effective superfoods and common ways to find them.</p>
<h2>Do You Need Superfoods and When Should You Use Them?</h2>
<p>First and foremost, we always start with the <a href="https://nutritionstripped.com/the-foundational-five/">foundations of nutrition</a>. If you aren’t eating well consistently, a superfood isn’t going to magically make you healthy. I share a simple approach to nutrition and how you can make sure you’re getting the nutrients and balance you need at every meal in my <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">f</a><a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">ree guide for creating healthy eating habits</a>, so be sure to grab that if you haven’t already!</p>
<p><img alt="" class="alignnone size-full wp-image-71675" height="150" sizes="(max-width: 750px) 100vw, 750px" src="https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink.png 750w, https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink-300x60.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink-606x121.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink-100x20.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink-150x30.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink-50x10.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/05/lead-magnet-internal-promo-short-general-pink-600x120.png 600w" width="750" /></p>
<p>Think of superfoods as a way to enhance the flavor or add a boost of nutrients to your already healthy, balanced meal.</p>
<p>You don’t need to eat superfoods to have a healthy lifestyle. Superfoods can be pricey and even inaccessible to many, but if it’s something you want to explore, it can be a fun way to try new foods and give your meal a little something extra.</p>
<h2>8 Common Superfoods You Can Try First</h2>
<p>Some superfoods come in their straight-from-nature form (for instance, kale or other greens), while others are available in a more convenient capacity, like a powder or liquid form. Here, some of the more recent superfoods that have been rising in popularity, plus what they do and how to use them.</p>
<p>Keep in mind, just as other supplements aren’t regulated by the FDA, neither are these powders. That means that manufacturers can make claims on their labels and bottles that the government doesn’t double-check and the amount of each ingredient can vary from bottle to bottle. Make sure you check the source of where your powder and do some research on the brand. Looking for third-party labels like Good Manufacturing Practices (GMP) is also a good idea.</p>
<h3>1. MCT Oil/Powder</h3>
<p>MCT stands for medium-chain triglycerides, which is a type of fat. You’ll find MCTs in <a href="https://nutritionstripped.com/spotlight-on-coconut/" target="_blank" rel="noopener noreferrer">coconuts</a> and coconut oil, and while you can buy it in oil form, you’ll also find it as a powder. Your body can more easily digest MCTs thanks to its shorter chemical chain.</p>
<p>One of the biggest benefits of MCT is that it can help increase satiety and decrease food intake, which may lead to weight loss, according to research (1). They’ve also been shown to help improve gut microbiota, leading to promising results for energy burn and metabolic health (this is especially beneficial for obese individuals) (2).</p>
<p>Of course, MCT won’t be your magic weight-loss trick. It’s a good complement to a healthy, plant-based diet, but not a cure-all for shedding pounds or solving all health problems.</p>
<p><strong>How to use MCT Powder:</strong></p>
<p>You <em>can</em> get too much MCT in your diet—it is fat, so don’t go overboard with consumption. Try to stick to about one to two tablespoons max per day. Easily throw it in a smoothie or a cup of coffee in the morning, to give your drink a dose of healthy fats to keep you full.</p>
<p><a href="https://www.amazon.com/gp/product/B06VVJLSZR/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B06VVJLSZR&linkId=3137381002f4d0bc8ec427eb9ef20a6e">MCT powder</a> or oil is a great superfood to try if you enjoy tea or coffee lattes because it can be added right into them. Here are a few of my favorite recipes!</p>
<ul>
<li><a href="https://nutritionstripped.com/turmeric-milk-latte-elevated/">Turmeric Milk Latte Elevated</a></li>
<li><a href="https://nutritionstripped.com/vegan-bulletproof-coffee/">Coffee Elevated</a></li>
<li><a href="https://nutritionstripped.com/matcha-tea-latte-elevated/">Matcha Tea Latte Elevated</a></li>
<li><a href="https://nutritionstripped.com/healthy-holiday-coffee/">Mint Mocha Steamer</a></li>
</ul>
<h3>2. Nutritional Yeast</h3>
<p>If you’ve been following me — either on Instagram or in my recipes, you know I’m a big fan of nutritional yeast! Nutritional yeast has a strong flavor and the taste is similar to rich, sharp cheddar cheese, so it’s the perfect flavor factor in so many recipes to get that cheesy taste even if you don’t eat dairy. This is what makes it so popular in vegetarian and vegan lifestyles!</p>
<p>Nutritional yeast is commonly referred to as a “superfood” because it contains heaps of B vitamins, protein, and fiber in a very small volume.</p>
<p>This is a great superfood to try and start with because it goes into so many plant-based recipes and can be topped onto dishes really easily without much effort.</p>
<p><strong>How To Use Nutritional Yeast:</strong><br />
Use nutritional yeast sprinkled on anything and everything! It’s great on Foundational Five to nourish bowls, rice, potatoes, popcorn, and roasted veggies. You can also mix it into sauces and dressings for a boost of nutrition too!</p>
<p>If you’re looking for a couple of specific recipes to try with it, here are some simple ones that are staples for me!</p>
<ul>
<li><a href="https://nutritionstripped.com/chickpea-burgers/">Chickpea Burgers</a></li>
<li><a href="https://nutritionstripped.com/the-best-cooked-tofu/">The Best Cooked Tofu</a></li>
<li><a href="https://nutritionstripped.com/classic-cashew-cheese/">Classic Cashew Cheese</a></li>
</ul>
<h3>3. Cacao Nibs</h3>
<p><a href="https://www.amazon.com/gp/product/B00DLMVHQ0/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00DLMVHQ0&linkCode=as2&tag=nutritstripp-20&linkId=5CLUOZPYPR6RGFHU">Cacao nibs</a> are small, crushed cocoa beans packed with an abundance of nutritional benefits.</p>
<p>In contrast to the majority of chocolate products out there, cacao nibs are naturally very low in sugar. Just as our other superfoods, cacao nibs are naturally packed with antioxidants that help fight off free radicals that would otherwise cause damage to our bodies. They also have a surprising amount of fiber and fats which make them a great meal component to increase satiety.</p>
<p>Additionally, cocoa flavonoids have been shown to decrease inflammation.</p>
<p><strong>How To Use Cacao Nibs: </strong><br />
Cacao nibs can be eaten as-is or ground into a thick paste to be used in chocolates. You can add cacao nibs to smoothies and desserts for a boost of rich, slightly bitter chocolate flavor and crunch. You can also use cacao nibs in truffles, muffins, cakes, and bread!</p>
<ul>
<li><a href="https://nutritionstripped.com/how-to-make-a-smoothie-bowl/">How to Make a Smoothie Bowl</a></li>
<li><a href="https://nutritionstripped.com/far-out-fudge/">Far Out Fudge</a></li>
<li><a href="https://nutritionstripped.com/no-bake-chocolate-donut-holes/">No-Bake Chocolate Donut Holes</a></li>
</ul>
<h3>4. Goji Berries</h3>
<p><a href="https://www.amazon.com/gp/product/B000FFLHSY/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B000FFLHSY&linkId=95c149b09e8b6b1c9bdf59631950ad04">Goji berries</a> have earned the title as a superfood because of their great nutrient density and antioxidant content.</p>
<p>If you’ve never had a goji berry before, they taste like a raisin and cranberry have been mixed together!</p>
<p>Goji berries are packed with fiber to help keep you full and sustain energy all day long. They’re also praised as a potent source of antioxidants – zeaxanthin, for example, is responsible for the goji berry’s bright red, orange color. Their antioxidants help protect the body from free radicals that we may be exposed to. The consumption of goji berries has also been associated with increased testosterone, energy, stamina, and quality of sleep.</p>
<p><strong>How To Use Goji Berries:</strong><br />
Use as you would any dried fruit! Enjoy them in oatmeal, porridge, salads, or smoothies. They’re also great to add a bit of a sweet taste to trail mixes or desserts!</p>
<ul>
<li><a href="https://nutritionstripped.com/71557-2/">Strawberry Goji Berry Rose Refresher</a></li>
<li><a href="https://nutritionstripped.com/loaded-quinoa-salad/">Loaded Quinoa Salad</a> (Swap raisins for gojis!)</li>
<li><a href="https://nutritionstripped.com/diy-chia-pudding-bar/">DIY Chia Pudding</a></li>
</ul>
<h3>5. Spirulina</h3>
<p>Spirulina is a blue-green micro-algae grown and harvested from very alkaline water sources.</p>
<p>Spirulina provides an array of health benefits. It has anti-inflammatory properties from antioxidants, it can boost immune function, protect the liver, reduce allergic reactions, improve muscle endurance, improve oxidative stress, reduce oral cancer, and may also help fight infections and antibiotic-related illnesses. It does it all!</p>
<p>Spirulina is also packed (almost 80% protein by dry weight) of protein, which is essential for rebuilding muscle tissue after workouts, maintaining lean body mass (especially if you’re on a weight/fat loss plan), and essential for a host of other metabolic processes in the bod</p>
<p><strong>How To Use Spirulina:</strong><br />
<a href="https://www.amazon.com/gp/product/B0009VT9HU/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=7c5f4664169fd1263a909babaf21b25d">Spirulina</a> can be added to smoothies, desserts, fresh juices, or water for a boost of nutrition. It also adds a beautiful aqua blue color to the recipe when used!</p>
<ul>
<li><a href="https://nutritionstripped.com/blue-green-spirulina-milk/">Blue-green Spirulina Milk</a></li>
<li><a href="https://nutritionstripped.com/tropical-superfood-smoothie-bowl/">Tropical Superfood Smoothie Bowl</a></li>
</ul>
<h3>6. Adaptogens</h3>
<p>Adaptogens include a range of products, like medicinal mushrooms (more on those below), herbs, and spices. Often used in Eastern medicine, they’ve become much more mainstream in Western culture over the past few years. These foods offer plenty of health-promoting benefits, including potential disease prevention and treatment. One study also showed that adaptogens can help your body deal with stress better, which can usually wreak havoc on your body (3). This might also lead to improved longevity.</p>
<p>Besides mushrooms, a popular and well-known adaptogen is <a href="https://nutritionstripped.com/food-index/turmeric/" target="_blank" rel="noopener noreferrer">turmeric</a>. Turmeric, in particular, has shown promising health benefits, like combating Alzheimer’s disease (4). Other, lesser-known adaptogens include ashwagandha, Rhodiola, holy basil, Asian ginseng, and Schisandra. Most adaptogens are most commonly used as an anti-inflammatory, which can help ward off anything from disease to pain.</p>
<p><strong>How to Use Adaptogens:</strong></p>
<p>Because most adaptogens are spices or herbs, you can toss them into smoothies, salads, coffee, or other beverages pretty easily.</p>
<ul>
<li><a href="https://nutritionstripped.com/turmeric-milk/">How to Make Turmeric Milk</a></li>
<li><a href="https://nutritionstripped.com/roasted-turmeric-potatoes-aloo-gobi/">Roasted Turmeric Cauliflower (Aloo Gobi)</a></li>
<li><a href="https://nutritionstripped.com/turmeric-mashed-potatoes/">Turmeric Mashed Potatoes</a></li>
<li><a href="https://www.amazon.com/gp/product/B004GW8LBI/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B004GW8LBI&linkId=e318ee67c510913fc1ddd0152a1cc3cd">Holy Basil Tea</a></li>
</ul>
<h3>7. Maca</h3>
<p>Maca is an adaptogenic root vegetable (from the cruciferous family) grown in Peru.</p>
<p>Maca benefits include hormonal balance, stamina, anxiety and depression reduction, physical strength, endurance, and mental focus or clarity. Maca has also been said to enhance fertility and libido. Although at times the scientific evidence for the claims regarding maca’s health benefits is not significantly supported, the pure mineral and vitamin-rich content justify this root to be a “superfood”.</p>
<p><strong>How To Use Maca:</strong><br />
<a href="https://www.amazon.com/gp/product/B0015P54R8/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0015P54R8&linkCode=as2&tag=nutritstripp-20&linkId=3KHTAJG2X6I7CCWF">Maca</a> is a fine powder that can be added to anything from breakfast oatmeal, granola, and cereals to desserts, <a href="https://nutritionstripped.com/?s=smoothies">smoothies</a>, and <a href="https://nutritionstripped.com/recipes/desserts/">baked goods</a>. The powder is easily mixed into anything you choose and you don’t need a large volume to get the desired taste!</p>
<ul>
<li><a href="https://nutritionstripped.com/dragon-fruit-smoothie-bowl/">Dragon Fruit Smoothie Bowl</a></li>
<li><a href="https://nutritionstripped.com/non-dairy-coffee-creamer/">Non-Dairy Coffee Creamer</a></li>
<li><a href="https://nutritionstripped.com/beautifying-black-bean-brownies/">Beautifying Black Bean Brownies</a></li>
</ul>
<h3>8. Mushrooms</h3>
<p>Technically mushrooms can go in the adaptogens category, but they deserve a call-out on their own, too. These come in many forms, from whole food, dried versions, to a powder and in different types, such as reishi, shiitake, chaga, maitake, king oyster, or cordyceps. The benefits from mushrooms are interesting and deserve more research on their claims from helping reduce certain types of cancer to improving heart health.</p>
<p>Although research still needs to be done, some of these mushrooms may help improve immunity to improving heart health to reducing common colds and certain types of cancer. Most of these benefits come from mushrooms’ anti-inflammatory and antioxidant properties. Some research shows that mushrooms provide all of these health-enhancing benefits because they protect against oxidative stress, and they may help strengthen mitochondria or the powerhouses that provide our body’s cells with energy (5). (To read more about individual mushrooms and their benefits, check out <a href="https://nutritionstripped.com/ultimate-tonic/" target="_blank" rel="noopener noreferrer">this mushroom tonic</a>, complete with a guide to mushrooms.)</p>
<p><strong>How to Mushrooms:</strong></p>
<p>You’ll gain the benefits of mushrooms just by cooking them up on their own, but you can also find these in a powder form, making it easy to add them to things like smoothies.  As with adaptogens, you likely can’t overdose on medicinal mushroom powders, but stick to serving recommendations.</p>
<h2>Superfood Dust and Elixirs</h2>
<p>Dusts and elixirs sound like far-out, almost fairytale-like products, but really they’re just a combination of a few different superfoods. Dusts and elixirs are more broad terms for powders or liquids that could include any of the above items, along with things like greens or individual vitamins and minerals.</p>
<p>Following the same principles as supplements, you want to read the labels of pre-made dusts and elixirs carefully, and do your research before buying. Make sure they’re not sneaking in added sugar or too many ingredients you don’t recognize. When you find one you like, try adding to a smoothie bowl (like this <a href="https://nutritionstripped.com/ultimate-berry-smoothie-bowl/" target="_blank" rel="noopener noreferrer">delicious recipe</a>) or opt to whip up your own elixir, like a <a href="https://nutritionstripped.com/stripped-green-juice/" target="_blank" rel="noopener noreferrer">green juice</a>.</p>
<p>There’s not strong enough studies or science behind most of the dusts and elixirs out there, although some have health benefits associated with them and most of it’s because of their nutrient makeup — but before we can say “this helps with that,” use a bit skeptically for the marketing claims, but you can still enjoy them along the way.</p>
<p>Whole foods are always the best way to get in the nutrient-density. While superfood supplements shouldn’t have serious side effects, it’s best to keep them to one serving or one meal a day, making sure if you’re going for powdered or liquid forms of food, you’re also eating whole food sources as a compliment. The health pay-offs look promising for all the ingredients mentioned, but they’re not the only source of nutrients you need.</p>
<p>Always feel free to experiment with different foods and ingredients, and try new recipes frequently, but don’t be afraid to stick with what makes you feel best, too. It’s all about finding the foods that make you happy, strong, and healthy.</p>
<h5>References:</h5>
<ol>
<li><span class="content"><span class="text given-name">R.</span><span class="text surname">Kinsella</span></span>, <span class="content"><span class="text given-name">T.</span><span class="text surname">Maher</span></span>, <span class="content"><span class="content"><span class="text given-name">M.E.</span><span class="text surname">Clegg. (2017, October.) </span></span></span><a href="https://www.sciencedirect.com/science/article/abs/pii/S0031938417302111" target="_blank" rel="noopener noreferrer">Coconut oil has less satiating properties than medium-chain triglyceride oil</a>.</li>
<li>Sabri Ahmed Rial, Antony D. Karelis, Karl-F. Bergeron, and Catherine Mounier. (2016, May.) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/" target="_blank" rel="noopener noreferrer">Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals</a>.</li>
<li>Alexander Panossian and Georg Wikman. (2010, January.) <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/">Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity</a>.</li>
<li>Ahmed T, Gilani AH. (2014, April.) <a href="https://www.ncbi.nlm.nih.gov/pubmed/23873854" target="_blank" rel="noopener noreferrer">Therapeutic potential of <span class="highlight">turmeric</span> in Alzheimer’s disease: curcumin or curcuminoids?</a></li>
<li>
<div class="half_rhythm">
<div class="contrib-group fm-author">Maja Kozarski, Anita Klaus, Dragica Jakovljevic, Nina Todorovic, Jovana Vunduk, Predrag Petrović, Miomir Niksic, Miroslav M. Vrvic, and Leo van Griensven. (2015) <a href="http://www.mdpi.com/journal/molecules" target="_blank" rel="noopener noreferrer">Antioxidants of Edible Mushrooms</a>.</div>
</div>
</li>
</ol>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/superfoods-dusts-elixirs-2/">What are Superfoods and How You Can Use Them to Elevate Your Meals</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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What are Superfoods and How You Can Use Them to Elevate Your Meals

Superfoods can be a fun way to add a boost of nutrients or the Flavor Factor to your meals. While they’re not necessary to eat healthfully ...

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