Beauty-Health

Health Benefits of Organic Beet Powder

<p>Any research into the potential <a href="https://shop.myhdiet.com/beetmax.html">health benefits of organic beets</a> very quickly reveals that you have discovered a “superfood.” By being organically grown and free of any man-made fertilizers, pesticides, and other additives, this vegetable is known for supporting increased energy and stamina, improved heart health and circulation, and many other essential bodily functions.<span id="more-31603"></span></p>
<h2><strong>The Science Behind the Health Claims</strong></h2>
<p>According to WebMD: “<a href="https://www.webmd.com/food-recipes/features/truth-about-beetroot-juice">Beet juice may boost stamina</a> to help you exercise longer, improve blood flow, and help lower blood pressure.” To add even more weight to the argument that beets are good for you, HealthLine details <a href="https://www.healthline.com/nutrition/benefits-of-beets">nine impressive health benefits of beets</a> in its newsletter. So, what might an impressive benefit be? Well, beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure. Dr. Michael Greger persuasively highlights <a href="https://nutritionfacts.org/2018/02/22/which-vegetables-have-the-most-nitrates/">the nitrate benefits of consuming beets</a>. To further back up these claims, the Department of Food Science and Human Nutrition provides even more <a href="https://www.ncbi.nlm.nih.gov/pubmed/19439460">evidence of the beneficial health effects of a nitrate-rich diet</a>.</p>
<h2><strong>Why Consume Beets as a Juice?</strong></h2>
<p>Drinking the freshly extracted juices of vegetables is the fastest and most efficient way to obtain the nutrients necessary to facilitate the body’s self-healing mechanism to restore the human body to health. When the juice is separated from the fiber, the great majority of nutrients stay in the juice. Because the fiber is removed, the living nutrients in the juice reach the bloodstream and the cellular level in minutes.</p>
<p><img alt="Happy smiling kids with fresh squeezed red vegetabless juice" class="aligncenter size-full wp-image-28121" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/12/Happy-smiling-kids-with-fresh-squeezed-red-vegetabless-juice.jpg" width="500" /></p>
<p>Dr. H. E. Kirschner, M.D., explains more about this process in his book, <em>Live Food Juices</em>: “The power to break down the cellular structure of raw vegetables, and assimilate the precious elements they contain, even in the healthiest individual is only fractional, not more than 35%, and in the less healthy, down to 1%. In the form of juice, these same individuals assimilate up to 92% of these elements … It is a well-known fact that <a href="https://www.amazon.com/Live-food-juices-vigor-vitality/dp/B0007EQDHI">all foods must become liquid before they can be assimilated</a>.”</p>
<h2><strong>Further Support for Vegetable Juice Therapy</strong></h2>
<p>In 1936, <a href="https://www.myhdiet.com/healthnews/rev-malkmus/norman-w-walker-juicing-pioneer/">Dr. Norman W. Walker</a> published his revolutionary book, <a href="https://www.amazon.com/Fresh-Vegetable-Fruit-Juices-Missing-ebook/dp/B001PO6ETQ/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1543146997&sr=1-1&keywords=Dr.+Norman+W.+Walker">Fresh Vegetable & Fruit Juices</a>. He believed that most sickness and disease is due to a diet lacking in vital organic minerals, vitamins, and enzymes, and that consuming fresh vegetable and fruit juices is the best way to obtain these vital elements. His research was based on scientific principles and personal experience. When he became seriously ill in his early 40s, for his recovery he decided to go the natural health route. He essentially invented carrot juice, and the concept of healing with fresh vegetable and fruit juices, and went on to reach 99 years of age.</p>
<p><img alt="visitor and a senior woman" class="aligncenter size-full wp-image-28119" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/12/visitor-and-a-senior-woman.jpg" width="500" /></p>
<p>Dr. Walker, as a result of his juice therapy, would say: “Today, any person not familiar with the nutritional and recuperative value of fresh vegetable and fruit juices is woefully uninformed.” He continues by stating that: “Vegetable juices are the builders and regenerators of the body. They contain all the amino acids, minerals, salts, enzymes, and vitamins needed by the human body, provided that they are used fresh, raw, and without preservatives, and that they have been properly extracted from the vegetables.”</p>
<h2><strong>Beet Powder and Convenient Capsules</strong></h2>
<p>As a best practice, cold-pressed, liquified beet juice is taken through a drying process which retains critical heat-sensitive nutrients and living enzymes. This results in a <a href="https://shop.myhdiet.com/beetmax.html">pure juice in a powder form</a> which readily dissolves into juice or water, even your favorite smoothie or recipe.</p>
<p>For convenience, <a href="https://shop.myhdiet.com/beetmax-capsules.html">liquefied beet juice is also available in a capsule form</a> that offers an alternative for busy people who need a compact, convenient form of the supplement to take with them on their travels. These capsules are concentrated organic beet juice powder in 100% vegan capsules that are convenient to use when juicing or mixing is not an option.</p>
<p>Numerous enthusiastic reviews of the Hallelujah Diet’s <a href="https://shop.myhdiet.com/beetmax-capsules.html">capsule version of organic powdered beet juice</a> proclaim the personal benefits of using the product. These capsules contain a concentrated organic beet juice powder in 100% vegan capsules. The powder has been subject to a low-temperature drying process, contains no sweeteners, artificial ingredients, colors, or preservatives, and no fillers. Not only is it 100% vegetarian, but it is also Kosher.</p>
<h2><strong>Summary of the Benefits of Beet Powder</strong></h2>
<p>Not only does organic beet powder contribute to the wellbeing of the liver and gallbladder, but it stimulates lymph gland activity, flushes the kidneys and bladder, and contains essential minerals vital to good health. These include manganese, which contributes to brain and reproductive functions, and betaine, which may help immune function and enhance mental functions.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/health-benefits-of-organic-beet-powder-2">Health Benefits of Organic Beet Powder</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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Health Benefits of Organic Beet Powder

Any research into the potential health benefits of organic beets very quickly reveals that you have discovered a “superfood.” By being orga...

The Importance of Digestive Enzymes in a Plant-Based Diet

<p>Digestive enzymes help your body break down carbohydrates, proteins, and dietary fat. These enzymes are crucial for proper digestion and to prevent symptoms associated with poor digestion. Enzymes are naturally produced and secreted within your digestive system to break down nutrients and enhance absorption, so your body can utilize essential vitamins, minerals, proteins, and other nutrients you eat from foods.<span id="more-31609"></span></p>
<h2><strong>What Are Examples of Digestive Enzymes?</strong></h2>
<p>Examples of digestive enzymes include:</p>
<ul>
<li>Proteases and peptidases that break down proteins</li>
<li>Amylase that breaks down carbohydrates</li>
<li>Lipase that breaks down dietary fat</li>
</ul>
<p>Digestive enzymes may be from animal sources, such as the pancreases of lambs, cows, or pigs. Plant sources of digestive enzymes include fungi, yeasts, molds, and fruits. If you’re following a plant-based diet, consider vegan sources of digestive enzymes derived from:</p>
<ul>
<li>Pineapple (bromelain, a protease)</li>
<li>Papayas (papain, a protease)</li>
<li>Mangos (amylase)</li>
<li>Honey (amylase, diastase, invertase, and protease)</li>
<li>Bananas (amylase)</li>
<li>Avocados (lipase)</li>
<li>Sauerkraut (protease, lipase, and amylase</li>
<li>Kimchi (protease, lipase, and amylase)</li>
<li>Miso (lipase, protease, and amylase)</li>
<li>Kiwifruit (actinidain, a protease)</li>
<li>Ginger (zingibain, a protease)</li>
</ul>
<p><a href="https://shop.myhdiet.com/digestive-enzymes.html">Taking digestive enzyme supplements</a> ensures the level of enzymes present in your body is enough to maximize digestion and your overall health.</p>
<h2><strong>What Are the Benefits of Digestive Enzymes in a Plant-Based Diet?</strong></h2>
<p>When following a plant-based diet, which provides numerous health and wellness benefits, enhancing digestive enzymes with supplements helps ward off or manage certain health problems, such as:</p>
<p><img alt="Gluten intolerance" class="aligncenter size-full wp-image-28148" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/12/Gluten-intolerance.jpg" width="500" /></p>
<ol>
<li>
<h2><strong>Celiac Disease Improvement</strong></h2>
</li>
</ol>
<p>Celiac disease is a health condition characterized by inflammatory responses to ingesting gluten found in barley, wheat, and rye food products. Supplementing with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/">digestive enzymes may help people with celiac disease</a>, according to a review published in 2016 in <em>Current Drug Metabolism</em>. Researchers found that while more research is needed, supplementing with proteases may be a useful therapy for people with celiac disease.</p>
<ol start="2">
<li>
<h2><strong>Reduced Cystic Fibrosis Symptoms</strong></h2>
</li>
</ol>
<p>Cystic fibrosis is a genetic condition that causes fluid secretions within the body to become thick and sticky. This health condition damages the lungs, other organs, and the digestive system affecting cells that produce sweat, mucus, and digestive enzymes. If your body doesn’t make enough digestive enzymes due to cystic fibrosis, <a href="https://www.health.harvard.edu/staying-healthy/gut-reaction-a-limited-role-for-digestive-enzyme-supplements">digestive enzyme supplements may enhance digestion and improve symptoms</a>, according to Harvard Medical School.</p>
<ol start="3">
<li>
<h2><strong>Improvements in Chronic Pancreatitis</strong></h2>
</li>
</ol>
<p>Chronic pancreatitis is long-lasting inflammation of the pancreas that impairs your ability to digest food and make pancreatic hormones and digestive enzymes. If you have chronic pancreatitis, you probably know that this health condition can cause upper abdominal pain, diarrhea, nausea, vomiting, and oily or smelly stools. Taking digestive enzyme supplements can improve digestion and ease symptoms, according to Harvard Medical School.</p>
<ol start="4">
<li>
<h2><strong>Management of Pancreatic Disorders</strong></h2>
</li>
</ol>
<p>The 2016 review published in <em>Current Drug Metabolism</em> reports that digestive enzyme supplements are a therapy of choice for managing other pancreatic disorders and diseases, such as exocrine pancreatic insufficiency and pancreatic cancer. Ask your doctor about taking digestive enzymes if you have any type of pancreatic disorder.</p>
<ol start="5">
<li>
<h2><strong>Better Nutrient Absorption</strong></h2>
</li>
</ol>
<p>If your body doesn’t absorb nutrients as well as it should due to a chronic health condition, digestive enzyme supplementation may help! When nutrient absorption improves within your body, you might notice increases in energy, better workouts, improved concentration, and a healthier appearance.</p>
<ol start="6">
<li>
<h2><strong>Improvements in Poor Digestion</strong></h2>
</li>
</ol>
<p>If symptoms of poor digestion cause discomfort, are embarrassing, and hinder your quality of life, taking digestive enzyme supplements can help. Digestive symptoms that bother you might include:</p>
<ul>
<li>Bloating</li>
<li>Belching</li>
<li>Abdominal pain</li>
<li>Constipation</li>
<li>Diarrhea</li>
<li>Gas</li>
<li>Heartburn</li>
<li>Allergies</li>
<li>Fatigue</li>
<li>Reduced immunity</li>
</ul>
<p>Taking digestive enzymes may help ease these and other symptoms associated with poor digestion to improve the way you feel and give you the boost of confidence you deserve.</p>
<p><img alt="Virus" class="aligncenter size-full wp-image-28150" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/12/Virus.jpg" width="500" /></p>
<ol start="7">
<li>
<h2><strong>A Stronger Immune System</strong></h2>
</li>
</ol>
<p>Because digestive enzymes help you better absorb immune-strengthening nutrients (such as protein, antioxidants, vitamins, and minerals) and promote healthy cell function, these enzymes can strengthen your immune system and help you ward off sickness and disease.</p>
<h2><strong>Which Dosage Should I Take?</strong></h2>
<p>Any dosage of digestive enzymes enhances digestion and absorption. The 2016 review in <em>Current Drug Metabolism</em> suggests the best dosage for you depends on the extent of digestive or absorption problems, your age, and your body weight.</p>
<p>Researchers say general recommendations include <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4923703/">taking 25,000 to 50,000 units</a> of enzymes per meal for adults suffering from digestion-related health conditions. Ask your doctor about your individual supplementation needs if you have a chronic health condition.</p>
<p>Numerous Hallelujah Diet supplements contain digestive enzymes in doses appropriate for overall health and better digestion, especially when you’re seeking plant-sourced enzymes to include in a vegan meal plan.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/cancer-news/the-importance-of-digestive-enzymes-in-a-plant-based-diet-2">The Importance of Digestive Enzymes in a Plant-Based Diet</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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The Importance of Digestive Enzymes in a Plant-Based Diet

Digestive enzymes help your body break down carbohydrates, proteins, and dietary fat. These enzymes are crucial for proper digestion and to ...

Pregnancy Nutrition 101

<p>How should your intake differ during pregnancy? Here we’ll discuss the ins and outs of navigating pregnancy nutrition.</p>
<p>From the minute you find out you’re pregnant to the day of your delivery, as an expecting mother you’re bombarded with an abundance of confusing information. Whether it’s how to deal with swollen feet or the best home remedies for morning sickness, the amount of information and varying opinions can be overwhelming.</p>
<p>When it comes to navigating pregnancy nutrition, we want to make it as easy as we possibly can for you: what you should be eating, what you shouldn’t be eating, and why it’s necessary.</p>
<h2>Pregnancy And Nutrition</h2>
<p>The human body is an amazing machine, one that’s capable of creating another human all on its own. But in order for the body to do this, it needs to be supplied with the proper tools — this is where nutrition comes in.</p>
<p>First and foremost, I want to preface this by saying your health care team is your number one resource for all of your pregnancy needs. Each woman’s pregnancy is completely individual, therefore the nutrition implications are individual as well.</p>
<p>Be sure to consult your doctor and Registered Dietitian before making any significant changes or adjustments to your diet. The guidelines and recommendations presented below will reflect those for a complication-free singleton pregnancy.</p>
<h3>Weight Gain During Pregnancy</h3>
<p>We all know that pregnancy undoubtedly signifies an increase in weight, but what is the purpose of the weight gain and where exactly is the weight being gained?</p>
<p>In addition to the weight of the actual baby:</p>
<ul>
<li>the mother’s placenta (essentially the “gatekeeper” between the mother and the baby all nutrients travel through this to the baby)</li>
<li>amniotic fluid (fluid surrounding the baby)</li>
<li>additional fat stores</li>
<li>increased blood volume</li>
<li>uterus and breast size all contribute to the total amount of weight gained during pregnancy (<a href="https://www.ncbi.nlm.nih.gov/books/NBK32815/">1</a>).</li>
</ul>
<p>On average, this amounts to about 25-35 pounds.</p>
<p>With that being said, it’s important to note that your pre-pregnancy weight is the greatest indicator of how much weight gain is expected or recommended for you. You can check out the Mayo Clinic’s general guidelines for weight gain <a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-weight-gain/art-20044360">here</a>.</p>
<p>So why am I telling you all of this? In order for the body to create these changes, gain an appropriate amount of weight, and make a happy home for the baby, an adequate amount of nutrients must be readily available.</p>
<h3>How Much Should I Be Eating?</h3>
<p>You just found out you’re pregnant, so that means you can start doubling your portion sizes to feed both you and the baby, right? Not quite.</p>
<p>Surprisingly enough, the first trimester of pregnancy does not require any additional caloric intake. It’s the second and third trimesters where the increase in calories really starts to happen.</p>
<p>Generally speaking, an increase of about 340 calories per day during the second trimester and about 450 calories per day during the third trimester is recommended (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/#CR31">2</a>). Physical activity levels and personal needs must also be considered before making specific recommendations.</p>
<p><a href="https://members.nutritionstripped.com/coaching"><img alt="" class="alignnone wp-image-71688 size-full" height="150" sizes="(max-width: 750px) 100vw, 750px" src="https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle.png 750w, https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle-300x60.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle-606x121.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle-100x20.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle-150x30.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle-50x10.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/05/general-internal-promo-middle-600x120.png 600w" width="750" /></a></p>
<h3>Macronutrients During Pregnancy</h3>
<p>Now that we know how much you should be eating, let’s talk about what those calories should be made up of.</p>
<h4>Protein</h4>
<p>Adequate protein intake is vital for a healthy pregnancy. It’s particularly important for new tissue synthesis in both you and the baby. Proper amounts of protein will aid the production of the baby’s brain in addition to your breast and uterine tissue (<a href="https://americanpregnancy.org/pregnancy-health/pregnancy-nutrition/">3</a>).</p>
<p>As calorie intake increases with the start of the second trimester, protein intake should increase as well. An increase from 0.8g/kg/day to 1.1g/kg/day (based on pre-pregnancy weight) is recommended (<a href="http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf?la=en">4</a>). In other words, if you up your daily intake of protein by about 25g, you’ll be good to go.</p>
<p>If it’s a part of your diet, animal-based protein is recommended. It has a complete amino acid profile (food sources contain all 9 amino acids) and higher bioavailability (they’re essentially absorbed and digested a little easier) (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/">5</a>).</p>
<p>If you’re a vegetarian or a vegan — don’t worry! You can optimize your amino acid profile by consuming a variety of <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">plant-based protein</a> sources rather than sticking to just a few. Check out some of our favorite plant-based protein options <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">here</a>!</p>
<h4>Carbohydrate</h4>
<p>In a complication-free pregnancy, the primary concern is to ensure the mother is consuming carbohydrates from all the real stuff — whole grains, vegetables, fruit, and legumes.</p>
<p>Carbohydrates become a greater concern if gestational diabetes occurs. Taking place in about 7% of all pregnancies, it usually arises during the second half of the pregnancy and resolves itself as soon as the baby is born (<a href="https://www.ucsfhealth.org/education/dietary_recommendations_for_gestational_diabetes/">6</a>). In the case of gestational diabetes, it’s best to utilize your health care team, work with your registered dietitian to create a specific plan for you.</p>
<p><img alt="" class="alignnone size-full wp-image-63383" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/Chocolate-Waffles-Glutenfree-Dairyfree-plantbased-breakfast-recipe-nutritionstripped9-600x900.jpg 600w" width="2700" /></p>
<h4>Fat</h4>
<p>We know that healthy fats are important for a normal diet, but what about during pregnancy?</p>
<p>Fat is especially important in the context of pregnancy nutrition, particularly omega 3 fatty acids. DHA and EPA (two out of the three omega 3 fatty acids) are helpful for proper brain development and retinal function in the baby (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/">7</a>). Fatty fish, walnuts, and flaxseeds are all great sources of these fats.</p>
<p>Monounsaturated fatty acids (think olive oil and avocados) are just as good for you when you’re pregnant as they are when you are not — so add those in too!</p>
<h3>Micronutrients During Pregnancy</h3>
<p>Our micronutrients are all of the vitamins and minerals we need to support a healthy body. In the case of the pregnant body, there are a few micronutrients that deserve a bit of extra attention.</p>
<h4>Calcium</h4>
<p>Calcium is one of the micronutrients that does not require an increase of intake due to pregnancy (<a href="https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly">8</a>). As long as the mother is getting the recommended amount of calcium (1,000 – 1,300 mg/d depending on age), the baby will receive enough calcium as well. Perfect, right?</p>
<p>There’s just one caveat. The mother really needs to get the recommended amount of calcium. If you don’t have enough calcium to spare, your body unfortunately ends up pulling the needed calcium from your bones.</p>
<p>Moral of the story, make sure you’re thinking about calcium in your diet. You can find calcium in dairy products, dark leafy greens, sesame seeds, bread, fish and almonds. If calcium intake is a concern for you, talk to your <a href="http://nutritionstripped.com/services">Registered Dietitian</a> about possible supplementation.</p>
<h4>Choline</h4>
<p>Have you ever heard of choline? Despite its importance, choline is often overlooked in relation to prenatal nutrition.</p>
<p>Choline is a water-soluble micronutrient that’s vital for an abundance of adolescent functions. For example, visual memory can be improved through adequate choline intake during pregnancy. Higher gestational choline intake has even been associated with improved visual memory when the child is 7 years old (<a href="https://academic.oup.com/aje/article/177/12/1338/96758">9</a>).</p>
<p>This particular micronutrient is also essential for the proper development of the baby’s central nervous system and cognitive function. To properly aid this process, adequate choline intake is especially needed in the third trimester (<a href="https://pubmed.ncbi.nlm.nih.gov/20656095/">10</a>). Research has shown that by supplementing with choline in the third trimester, infant information processing speed will be improved (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6988845/#:~:text=Mean%20reaction%20time%20averaged%20across,improves%20infant%20information%20processing%20speed.">11</a>).</p>
<p>So how much choline are we talking? Currently, pregnant women are recommended to consume at least 450 mg/day of choline (<a href="https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/">12</a>). Unfortunately, research has shown that this is particularly difficult for women to meet.</p>
<p>The Dietary Guidelines Advisory Committee has just recently met to evaluate its recommendations for 2020. Their report shines a light on the significance of choline intake, particularly in pregnant women. They found that despite its importance, only 8% of pregnant women are currently meeting choline intake recommendations. This is due in part to the lack of choline intake through food, but also through prenatal supplements (<a href="https://www.dietaryguidelines.gov/sites/default/files/2020-07/ScientificReport_of_the_2020DietaryGuidelinesAdvisoryCommittee_first-print.pdf">13</a>).</p>
<p>This makes it especially important to ensure your prenatal supplement includes choline. If this is something you need assistance with, always be sure to contact your Registered Dietitian.</p>
<h4>Iron</h4>
<p>Iron is a very important part of red blood cells, which are very important for the creation of blood. Because a pregnant body requires an increase in blood volume, this results in an increased need for iron as well. If you don’t have enough iron, this may result in iron-deficiency anemia.</p>
<p>To help prevent this, about 27mg of iron is recommended daily (<a href="https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/anemia-during-pregnancy/art-20114455">14</a>). We consume iron in two major forms – let’s break those two forms down.</p>
<p>First, we have plant-based iron (otherwise known as non-heme iron or ferric iron). Plant-based iron is a little bit harder for the body to absorb and utilize, but consuming it with vitamin C makes absorption easier.</p>
<p>Next, we have <a href="https://nutritionstripped.com/guide-animal-protein/">animal-based</a> iron (otherwise known as heme iron or ferrous iron). Because this form of iron is not as difficult to utilize, the addition of vitamin C is not needed.</p>
<h4>Folate And Folic Acid</h4>
<p>It’s especially important to consume adequate amounts of this micronutrient both before and during pregnancy. Folate and folic acid help prevent neural tube defects and other fetal abnormalities.</p>
<p>So what’s the difference between folic acid and folate?</p>
<p>Folate is the naturally occurring form found in food, while folic acid is the synthetic form found in fortified foods and supplements. Surprisingly enough, the body is actually able to digest and absorb folic acid easier than folate. Because of this, you should try to consume about 400mcg/d of folic acid and 200 mcg/d of folate during pregnancy (<a href="https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/">15</a>).</p>
<h4>Vitamin A</h4>
<p>Vitamin A needs are slightly increased during pregnancy to about 750-770mcg/day (depending on your age) (<a href="https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t2/?report=objectonly">16</a>). While receiving adequate amounts of this vitamin are important for fetal development, we also want to make sure you’re not getting <em>too</em> much.</p>
<p>Excess amounts of vitamin A through the form of retinol or retinoic acid (think skincare products) have been linked to complications and abnormalities in the baby. Give your products a look to make sure they don’t contain these ingredients.</p>
<h3>Prenatal Supplements During Pregnancy</h3>
<p><span style="font-weight: 400;">Nutrition during pregnancy not only involves food intake, but also supplementation.</span></p>
<p><span style="font-weight: 400;">The purpose of a supplement is to bridge the gap. It’s used to ensure adequate intake of all essential nutrients, regardless of food intake or preferences.</span></p>
<p><span style="font-weight: 400;">More often than not, there are at least a couple of nutrients that are particularly difficult for pregnant women to consume through food alone. Choline is a perfect example of this. With only 8% of women currently meeting the recommended guidelines, a prenatal supplement containing this nutrient is often a recommended choice.</span></p>
<p><span style="font-weight: 400;">Whenever you’re looking for a multivitamin, be sure to research their products, how to use, choose if they’re right for you, and where to find them. At Nutrition Stripped in our nutrition practice, we’ve been recommending One A Day® products because they put their multivitamins through 100 rigorous quality checks to ensure consistency and accuracy.</span></p>
<p><span style="font-weight: 400;">In addition, their experts have been formulating their vitamins for more than 75 years and the brand does a great job of reflecting the latest science. Their products are free from high fructose corn syrup, artificial flavors and sweeteners, and synthetic colors.</span></p>
<p><span style="font-weight: 400;">We recommend <a href="https://www.oneaday.com/vitamins/prenatal-pregnancy-vitamins/multivitamin-with-brain-support">One a Day® Prenatal Advanced Complete Multivitamin with Brain Support</a>.* for those who are pregnant or breastfeeding women, which is the #1 OB/GYN recommended prenatal vitamin brand with three brain-building essential nutrients, including choline (110 mg), folic acid (800 mcg), and DHA (200 mg).* It has twice the amount of choline compared to other leading prenatal multivitamin brands. Choline plays an essential role during the prenatal period by helping to support a baby’s cognitive development.*</span></p>
<p><img alt="One a Day® Prenatal Advanced Complete Multivitamin with Brain Support" class="alignnone size-full wp-image-72404" height="2560" sizes="(max-width: 1707px) 100vw, 1707px" src="https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-scaled.jpg 1707w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-1024x1536.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-1365x2048.jpg 1365w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-67x100.jpg 67w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-100x150.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-33x50.jpg 33w, https://nutritionstripped.com/wp-content/uploads/2019/06/oad-4-600x900.jpg 600w" width="1707" /></p>
<p><span style="font-weight: 400;">Prenatal vitamins are almost always recommended to ensure the mother is getting all that she needs. Work with your health care team to determine what nutrients you may be missing from your diet and which prenatal supplement is right for you.</span></p>
<h3>Food Items to Avoid or Limit During Pregnancy</h3>
<p>Now that we know what to eat, let’s talk about what to avoid.</p>
<h4>Fish</h4>
<p>There are two sides to the fish equation. The first tells us that pregnant women need to consume 8 – 12 ounces (or 2-4 servings) of fish per week to support fetal growth and development (<a href="https://www.fda.gov/consumers/consumer-updates/new-advice-pregnant-women-and-young-children-should-eat-more-fish">17</a>).</p>
<p>The other side tells us that pregnant women need to avoid fish high in mercury such as shark, swordfish, king mackerel, and tilefish. It also tells us to avoid all undercooked fish and shellfish in addition to cold-smoked fish.</p>
<p>So where does that leave us? Fish that are safe to consume when pregnant are fully cooked and lower in mercury. Possibilities include shrimp, canned light tuna, tilapia, cod, and catfish.</p>
<h4>Alcohol</h4>
<p>While the placenta acts as the “gatekeeper” between the mother and the baby, it, unfortunately, doesn’t have the ability to stop alcohol from passing through. When you drink alcohol, the baby will receive it as well.</p>
<p>Alcohol consumption during pregnancy has been linked to Fetal Alcohol Syndrome, low birth weights, and many other abnormalities. Because of this, the avoidance of alcohol is recommended throughout pregnancy (<a href="https://www.cdc.gov/ncbddd/fasd/alcohol-use.html">18</a>).</p>
<h4>Caffeine</h4>
<p>One of the most important questions of all — can I still drink <a href="https://nutritionstripped.com/is-coffee-unhealthy/">coffee</a>?</p>
<p>Current recommendations suggest up to 300mg/d (or about 3 cups of regular coffee) is acceptable during pregnancy.</p>
<p>The need for this limitation stems from the fact that pregnant women digest caffeine a bit slower than the average person, so its effects can last longer than normal. It’s also important to note that caffeine crosses the placenta just like alcohol. While the baby is able to metabolize caffeine, it isn’t metabolized well until after three months of gestation (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625078/">19</a>).</p>
<p>Keep in mind that caffeine is found in other products besides just coffee — chocolate, especially dark chocolate has caffeine as well.</p>
<h3>Food Borne Illnesses During Pregnancy</h3>
<p>During pregnancy, the mother’s <a href="https://nutritionstripped.com/5-ways-to-support-your-immune-system/">immune</a> system is slightly reduced. This, unfortunately, puts both the mother and baby at a higher risk for foodborne illness. Listeria monocytogenes, Salmonella, and Toxoplasma gondii more so than others.</p>
<p>To reduce your risk of developing a foodborne illness, you should avoid (<a href="https://www.foodsafety.gov/risk/pregnant/index.html">20</a>):</p>
<ul>
<li>All raw seafood</li>
<li>Cold smoked fish</li>
<li>Unpasteurized juice or cider</li>
<li>Unpasteurized milk</li>
<li>Soft cheese and cheese made from unpasteurized milk</li>
<li>Raw eggs</li>
<li>Pre-made meat or seafood salads</li>
<li>Raw sprouts</li>
<li>Undercooked meat and poultry</li>
<li>Cold hotdogs and lunch meats</li>
<li>Meat spreads or pate</li>
<li>Cleaning cat litter boxes</li>
</ul>
<h3>How To Put Pregnancy Nutrition Into Practice</h3>
<p>It all comes down to real, whole foods and variety. With so much to think about it’s easy to stress over what you’re eating. My best piece of advice is to utilize your resources.</p>
<p><a href="http://nutritionstripped.com/services">Work with a Registered Dietitian such as a Wellness Coach on our team</a>, create a plan, and make it easy for yourself. The more you plan ahead, the less you have to worry about what you’re eating and whether or not you’re getting what you need.</p>
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<p>The post <a rel="nofollow" href="https://nutritionstripped.com/pregnancy-nutrition-101/">Pregnancy Nutrition 101</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped®</a>.</p>
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Pregnancy Nutrition 101

How should your intake differ during pregnancy? Here we’ll discuss the ins and outs of navigating pregnancy nutrition. From the minute you ...

The Myth of Alkalizing Your Body

<p>If you’ve tried dieting in the past, you may have heard the myth about alkaline diets. Alkalizing your body by eating mainly bicarbonate-rich foods doesn’t change the pH of your blood very much, if any. However, alkalizing diets have proven health benefits by increasing the acid buffering capacity of the blood immensely and lowering chronic disease risks.<span id="more-31612"></span></p>
<h2><strong>What Is an Alkaline Diet?</strong></h2>
<p>Alkalizing your body involves eating foods rich in bicarbonate, which is mainly found in plant food sources. Alkaline diets are also sometimes referred to as alkaline ash diets or alkaline acid diets. The <a href="https://www.myhdiet.com/">Hallelujah diet</a> is a diet that alkalizes the body, helping you ward off cancer and other diseases naturally. When following an alkaline diet, you’ll avoid foods high in acid. While doing so doesn’t change your blood pH, alkaline foods help buffer acids, increasing your body’s natural ability to fight disease.</p>
<p><img alt="Alkaline foods" class="aligncenter size-full wp-image-28176" height="309" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/12/Alkaline-foods.jpg" width="500" /></p>
<h2><strong>Which Foods Are Included in Alkaline Diets?</strong></h2>
<p>Foods included in most alkalizing diets are:</p>
<ul>
<li>Low-acid fruits</li>
<li>Most vegetables</li>
<li>Whole grains</li>
<li>Soybeans</li>
<li>Tofu</li>
<li>Other soy foods</li>
<li>Nuts</li>
<li>Seeds</li>
<li>Legumes</li>
<li>Plant oils</li>
<li>Avocados</li>
<li>Herbal teas</li>
</ul>
<p>These foods are considered alkaline because they have a higher pH than acidic foods. Some supporters of the alkaline diet believe in drinking alkaline water, mineral water, or baking soda mixed with water to further alkalize the body.</p>
<h2><strong>Foods to Avoid when Following Alkaline Diets</strong></h2>
<p>When following an alkaline diet, you should AVOID the following high-acid foods:</p>
<ul>
<li>Cheeses</li>
<li>Other dairy foods</li>
<li>Meat</li>
<li>Fish</li>
<li>Shellfish</li>
<li>Eggs</li>
<li>Refined grains (such as white bread)</li>
<li>Processed foods</li>
<li>Added sugars</li>
<li>Convenience foods</li>
<li>Alcohol</li>
<li>Caffeine</li>
<li>Acidic fruits</li>
<li>Acidic vegetables</li>
<li>Coffee</li>
</ul>
<p>To sum it up, when alkalizing your body you’ll avoid animal foods and steer clear of acidic fruits and vegetables—such as tomatoes, oranges, and grapefruits.</p>
<h2><strong>Does Alkalizing Your Body Work?</strong></h2>
<p>The reason alkaline diets benefit your health isn’t because low-acid foods lower your blood pH level. Your stomach stays acidic to break down the foods you eat, and your body maintains a steady blood pH level in order to survive.</p>
<p>However, eliminating meat, processed foods, refined grains, alcohol, and added sugars is effective for weight loss and reduced disease risks. Compared with traditional American diets, studies show that <a href="https://www.ncbi.nlm.nih.gov/pubmed/26707634">plant-based diets offer numerous health and wellness benefits</a> such as a lower risk of obesity, heart disease, cancer, diabetes, diverticular disease, and eye cataracts. Additional <a href="https://www.ncbi.nlm.nih.gov/pubmed/27089527">studies</a> found that diets rich in alkaline foods cause very small increases in blood pH, and alkaline-forming foods appear to help:</p>
<ul>
<li>Improve bone mineral density</li>
<li>Protect against osteoporosis</li>
<li>Improve muscle mass</li>
<li>Protect against chronic illnesses</li>
<li>Reduce cancer cell invasion</li>
<li>Excrete toxins from the body</li>
<li>Reduce heart disease and cancer risks</li>
<li>Lower total mortality rates</li>
</ul>
<p>Protection against disease from an alkalizing diet is also due to antioxidants, other vitamins, minerals, and fiber, which are abundant in plant foods.</p>
<h2><strong>What Should I Eat?</strong></h2>
<p>When <a href="https://www.myhdiet.com/wp-content/uploads/2014/09/HD_MealPlan_2014.pdf">following the Hallelujah Diet</a> to reap extensive health benefits and avoid disease, choose an all-plant-based diet containing about 85% raw plant foods and 15% cooked plant-based foods. Choose a variety of fruits, vegetables, whole grains, legumes, nuts, seeds, oils, and plant proteins (such as tofu and seitan).</p>
<p><img alt="A spoon of concentrated Fiber Capsules with Fresh vegetable Salad background" class="aligncenter size-full wp-image-28175" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/12/A-spoon-of-concentrated-Fiber-Capsules-with-Fresh-vegetable-Salad-background.jpg" width="500" /></p>
<h2><strong>Getting Started with the Hallelujah Diet</strong></h2>
<p>Getting healthy has never been easier when following the alkalizing Hallelujah diet! God designed plant foods to naturally protect your body from illness and disease. That’s why chronic disease runs rampant in a society of people who eat mainly refined, processed foods and animal foods. You’ll look and feel younger, have more energy, and reduce disease risk factors (such as high cholesterol and elevated blood sugar) when beginning the Hallelujah diet. <a href="https://www.myhdiet.com/">Sign up today</a> to eliminate sickness naturally and receive delicious meal plans and recipes!</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/the-myth-of-alkalizing-your-body-2">The Myth of Alkalizing Your Body</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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The Myth of Alkalizing Your Body

If you’ve tried dieting in the past, you may have heard the myth about alkaline diets. Alkalizing your body by eating mainly bicarbonate-ric...

COVID-19 and the Importance of Vitamin D

<p>Now, more than ever, it is not just important to have a strong and healthy immune system, it is crucial in the fight against Coronavirus. Ensuring that your body can remain in the best condition is vital to us, no matter what is happening in the world, as it is our mission and goal. One of those vital aspects is ensuring you get the information you need to keep strong and healthy.</p>
<h2>What is Vitamin D?</h2>
<p>If you’re new to a raw diet and supplements, or simply unsure what vitamin D is exactly, it is a fat-soluble compound that promotes calcium absorption in the gut while maintaining the right levels of serum calcium and phosphate concentrations that enable normal bone mineralization and metabolism. Vitamin D has many other possible roles in maintaining our health as well, some of these are exceptionally well documented such as the prevention of rickets, and a few other traits such as it can improve cognitive function, protect against certain cancers, reduce the risk of multiple sclerosis and may help treat plaque-type psoriasis. Vitamin D has also been shown to lower the risk of viral respiratory tract infections.</p>
<h2>Vitamin D’s Importance in Fighting Coronavirus</h2>
<p>Vitamin D may potentially play a very important role in preventing or making some of the symptoms of coronavirus far more tolerable. There is sound scientific reasoning behind this as well. In a retrospective study of patients that tested positive for COVID-19, researchers at the University of Chicago Medicine found an association between vitamin D deficiency and the likelihood of becoming infected with the coronavirus.</p>
<p>Looking at 489 UChicago Medicine patients whose vitamin D levels were measured a year before they were tested for the coronavirus, patients that had vitamin D deficiency that did not treat that deficiency were almost twice as likely to test positive for the COVID-19 virus compared to the patients with sufficient levels of the vitamin.</p>
<p>At least half of all Americans are deficient in vitamin D, with much higher rates seen in African Americans, Hispanics, and Americans who live in areas with long winters that make it difficult to receive the amount of sun exposure for healthy vitamin D levels.</p>
<h2>TRegs</h2>
<p>Briefly, T regulatory lymphocytes, or TRegs, are a principle defense in our bodies against uncontrolled inflammation. In patients with severe coronavirus infection, the number of TRegs is markedly lower whereas elevated TReg levels are associated with a reduced level of respiratory viral disease. TRegs can be increased by vitamin D.</p>
<p>Also, low vitamin D levels have been associated with an increase in inflammatory cytokines. Inflammatory cytokine is a type of signaling cytokine (a signaling molecule) that is secreted from immune cells and other cell types that promote inflammation. These inflammatory cytokines are mostly produced by T helper cells and macrophages (macrophages are large, specialized cells that recognize, engulf, and destroy target cells) and are involved in the upregulation of inflammatory reactions.</p>
<p>Thrombotic complications, a condition involving the formation of a blood clot or thrombus in deep veins, is also one of the many common symptoms of the coronavirus. It is heavily estimated that proper levels of vitamin D may decrease thrombotic complications in COVID-19 patients, further strengthening the evidence that the importance of vitamin D in the coronavirus should not be ignored.</p>
<h2>What is Recommended?</h2>
<p>The recommended dosage for both the young as well as seniors and elderly can conveniently be found already measured and ready for easy consumption with Hallelujah Diet. Current recommendations state that people at risk for the flu, as well as coronavirus, consider taking at least 10,000 IU a day of vitamin D3 for one to two weeks to rapidly raise their levels, following by 5000 IU a day to help their body and immune system fight COVID-19 and in the worst-case scenario, help ensure the symptoms are milder than those with lowered vitamin D, or vitamin D deficiency.<br />
<strong>So to Recap:</strong></p>
<ul>
<li>You can take 2 of the Hallelujah Diet Vitamin D3/K2 dietary supplements daily, for the recommended 10,000 IU daily or</li>
<li>Our BIO TECH D3-50 dietary supplement at 50,000 IU for those who have been diagnosed as vitamin D deficient, such as those with cystic fibrosis, Crohn’s disease, and celiac to rapidly increase vitamin D.</li>
<li>Once a few weeks have passed, reduce your vitamin D down to 5000 IU daily to maintain the right levels, which can be done with Hallelujah Diet Vitamin D3/K2 dietary supplement.</li>
</ul>
<p>When you look at the potential risks of coronavirus and compare them to the potential benefits of taking vitamin D for people of all ages, it is not hard to see while looking at the data that vitamin D supplementation’s benefits far outweigh potential risks. Since the Coronavirus can cause serious respiratory symptoms, it is no surprise that a deficiency in vitamin D may be a connection between those that display severe symptoms and those that have lessened respiratory complications due to having the proper vitamin D levels.</p>
<p>At Hallelujah Diet it is our mission and number one goal to help you take back your health, your bodies, to empower these miraculous systems to work as they were intended when created. Taking care of your body from the inside out can begin easily with the right steps and know-how as well as our specially created all-natural, organic supplements made just for you. Protect yourself and your family with one of the best vitamin D supplements you’ll find on the market today exclusively from us.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/health-news/covid-19-and-the-importance-of-vitamin-d">COVID-19 and the Importance of Vitamin D</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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COVID-19 and the Importance of Vitamin D

Now, more than ever, it is not just important to have a strong and healthy immune system, it is crucial in the fight against Coronavirus. En...

The Amazing Health Benefits of Avocado

<p>From informative health articles and beauty products to videos and more across the internet and daily, the avocado is one of the powerhouse fruits that many simply cannot stop talking about. There is a good reason why the avocado has remained one of the most recommended, go-to fruits for anyone trying to eat a better, healthier, more well-rounded raw diet too. The avocado is jam-packed with nutritious, healthful vitamins, and nutrients that can help bodies in so many ways. Let us take an in-depth, closer look at all the health benefits of avocado.</p>
<h2>Avocado</h2>
<p>The avocado itself is the fruit of the avocado tree, scientifically known as Persea Americana. It has been used in recipes and as a favorite treat to eat for a very long time before bursting into popularity over the last decade or so as a healthy, versatile, fitness-friendly, body-boosting fruit.</p>
<p>According to the California Department of Public Health, the Central American avocado tree originated in southern Mexico and Colombia roughly several thousand years ago. By the 16th century, the Aztecs and Incas shared the avocado with the Spanish who then named them aguacate, later nicknamed alligator pearls by English colonists due to its green, almost scale-like skin and appearance.</p>
<p>Avocado has assimilated into North American culture so well that there are now roughly 80 different California varieties, with Hass avocado being the most popular.</p>
<h2>Avocado Breakdown</h2>
<p>What is in an average avocado? According to the National Center for Biotechnology Information, the nutrition found in one-half, or 68 grams of an avocado can be as follows:</p>
<ul>
<li>114 calories</li>
<li>Dietary fiber of 6 grams</li>
<li>Total sugar of roughly 0.2 grams</li>
<li>346 mg of Potassium</li>
<li>5.5. mg of Sodium</li>
<li>19.5 mg of Magnesium</li>
<li>43 micrograms of vitamin A</li>
<li>1.3 micrograms of vitamin E</li>
<li>0.2 micrograms of vitamin B-6</li>
<li>Monounsaturated fatty acids at 6.7 grams</li>
</ul>
<p>As you can see, avocados contain a lot of potassium, dietary fiber, and fats. The fats themselves, being monounsaturated fatty acids are known as the “good fats,” that have been shown to help lower LDL, increase HDL, and hold a slew of other health benefits. Avocados are also an excellent part of a ketogenic, or ‘keto’ diet as it is high in those good fats.</p>
<h2>The Benefits</h2>
<h3>Potassium-Packed</h3>
<p>Did you know that many Americans are not getting enough potassium? This is a nutrient that helps our bodies maintain electrical gradients in our cells and serves in a variety of important functions such as regulating fluid balance, the nervous systems ability to relay messages, regulate muscle and heart contractions, and may reduce high blood pressure, protect against strokes, fight kidney stones and maybe vital to reducing water retention.</p>
<p>What does that have to do with the health benefits of avocado? An avocado contains more potassium than a banana. With just a 3.5 ounce (100 grams) serving, you can enjoy 14% of the recommended daily allowance compared to a banana’s 10%, which are still touted as a high potassium food instead of avocados.</p>
<h3>Heart-Healthy</h3>
<p>77% of the calories found in a single avocado are from fat making it one of the fattiest plant foods in existence today. Usually, we are told to steer clear of fats in eating healthier, however, the fat found in an avocado is known as monounsaturated fatty acids, or ‘heart-healthy’ fats.</p>
<p>Oleic acid—a monounsaturated fatty acid that can also be found as a major component of olive oil is also found in avocados and avocado oil. This oil has been linked to reduced inflammation and shown to have many beneficial effects on genes linked to cancer. Also, if you use avocado oil for cooking, it is resistant to heat-induced oxidation, making it a fantastic, healthy, and safe choice for cooking.</p>
<h3>Fiber</h3>
<p>Avocados are relatively rich in fiber, an indigestible plant matter that can contribute to weight loss, assist in reducing blood sugar spikes, and is strongly linked to a lower risk of several diseases. There is a distinction in fiber between soluble and insoluble fiber. Soluble fiber is the fiber known for feeding the much-needed, friendly gut bacteria in our intestines which is essential for optimal body function.</p>
<p>An avocado serving of roughly 3.5 ounces packs 7 grams of fiber, which is about 27% of the recommended daily average and 25% of the 7 grams of fiber found in an avocado is the soluble kind.</p>
<h3>Lower Cholesterol and Triglyceride Levels</h3>
<p>As heart disease is one of the most common causes of death in the world still today, we must maintain a raw food diet that is heart-healthy and supportive. Many markers have been linked to increased risk of heart diseases such as cholesterol, triglycerides, inflammatory markers, blood pressure, and various others. Controlled studies in people that have examined the effects of a more avocado-rich diet and these risk factors have found that eating more avocado or adding avocado oils and supplements can:</p>
<ul>
<li>Reduce total cholesterol levels significantly</li>
<li>Reduce blood triglycerides up to 20%</li>
<li>Lower LDL cholesterol (the “so called” bad cholesterol) by 22%</li>
<li>Raise HDL (the good) cholesterol upwards of 11%</li>
</ul>
<p>For these excellent reasons, you will find avocado is something we at Hallelujah Diet have incorporated into our supplements. Avocado oil is found in our Balanced Woman Cream and Adam’s Prostate Care.</p>
<p>If you are not eating fresh, raw avocados in your diet, you may be missing out. The health benefits of avocado make this fruit a powerhouse to boost a better you from the inside out. For more ideas on how to cook and eat avocados as well as other fruit and vegetables, we can help with our extensive collection of books and articles written right here, helping you to get back to the original diet we’re meant to enjoy.</p>
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The Amazing Health Benefits of Avocado

From informative health articles and beauty products to videos and more across the internet and daily, the avocado is one of the powerhouse ...

Guide to Raw Fruits and Digestion

<p>There is hardly any denying that consuming a diet packed full of raw fruits of all colors and kinds has enormous health benefits. These foods have been healers and life-givers for centuries. They alkalize our blood, help prevent aging and disease, boost energy, mood, and mental health, and provide the enzymes needed for healthy digestion and metabolism while supporting immunity, vital organ function and so much more.</p>
<p>And yet, those who may be new to adding raw fruits to their diet, or those with stomach sensitivities as well as IBS can often encounter gas, bloating, loose stools, and pain trying to digest the right amount of raw fruits needed for a healthier, better diet.</p>
<p>How can someone with poor digestion or digestive issues reap the benefits of fresh, raw fruits without the uncomfortable bloating, gas, or pain afterward? We take a deep look at the relationship between raw fruits and digestion and how it may be significantly improved.</p>
<p>What makes it difficult for some to eat raw fruits and digest them properly?</p>
<p>First, we will focus on why some find eating raw fruits hard to digest due to making the change from overly processed, greasy, fatty foods to healthy. Changing your eating habits will have some effect on your digestion. If you are someone new to making what can be a huge adjustment for yourself and your gut, you should expect a bit of an adjustment period as your body learns to deal with the new vitamins and nutrients you are giving it. It is natural to struggle at first, as our bodies fight to rid itself of the free radicals, toxins, and unhealthy build-up of bad bacteria and more in the first week or two of a major diet change.</p>
<p>Fruits, raw fruits especially are high in fiber content and while that can aid digestion, it can also cause digestion issues.</p>
<p>Second, unhealthy gut bacteria and chronic illnesses such as IBD, IBS, or Crohn’s disease can affect how easy or how difficult food can be digested.</p>
<h2>What is fiber?</h2>
<p>Fiber is an indigestible carbohydrate found strictly in all plant foods such as vegetables, grains, and fruit. You need that fiber in your diet every day to keep your digestive system happy, healthy, and your bowels moving. Some discomfort may be normal during the first few weeks of a diet change to raw fruits as your body adjusts but consuming too much at once can cause gastrointestinal upset.</p>
<p>There is both insoluble and soluble fiber, although some have higher concentrations of one type over the other. Insoluble fiber is the fiber that remains intact as it sweeps through your gut, helping you remove waste and responsible for relieving constipation, making stools easier to pass, and helping clean the bowel.</p>
<p>Soluble fiber attracts water, creating a gel-like substance. This slow digestion gives essential nutrients the adequate time needed to be fully absorbed through your intestine.</p>
<p>To help you better absorb and digest the maximum nutrients from raw fruits and assist in the process, consider our Digestive Enzymes dietary supplement. Not only will this help you get the most out of every single piece of fruit you eat, but the live enzymes have also been specially formulated to make digestion of the Hallelujah Diet easier than ever. Studies have proven that adding a digestive enzyme supplement to a healthy diet can help alleviate digestive stress on the body as it takes time to adjust.</p>
<h2>IBS, IBD, and Crohn’s Disease</h2>
<p>In the case of the chronic condition of IBS (Irritable Bowel Syndrome), IBD (Irritable Bowel Disease), and Chron’s disease, many of the symptoms such as bloating, gas, pain, and loose stool or diarrhea may come as a side effect of eating not just raw fruits, but anything or everything in their diet.</p>
<p>For those with these conditions, it may be best for you to begin adding more cooked whole plant foods first and to supplement to treat these issues as best as possible before making a major change to introduce raw fruits. It is important to start with bolstering your body, digestive system, as well as your immune system before attempting raw fruit:</p>
<ul>
<li>Start with our Chron’s / IBS maintenance kit well before you attempt any raw fruits.</li>
<li>Before starting with any raw fruit, start with cooked fruit. Don’t add any raw foods to your diet while on the first 6-8 weeks to give our nutrient-packed, enzyme boosting vitamins, and supplements time to help your digestive tract.</li>
<li>Start small and pay close attention to any foods that cause irritation and remove them, even if healthy, until your body has had time to make use of the wealth of good from our Chron’s/IBS maintenance kit.</li>
<li>Everything you need to know and how to begin is fully detailed within our kit, and exceptional resources to help you get started can be found right here.</li>
</ul>
<h2>What raw fruits are easiest for digestion?</h2>
<p>The easiest of all fruits to digest are canned or cooked fruits. Navigating the labels and finding a canned fruit that may work for you might be more difficult than learning to cook the fruit in the best way possible yourself. If canning and cooking aren’t feasible, there are a few fruits you could consider eating that are known to be easy to digest:</p>
<ul>
<li>Very ripe bananas</li>
<li>Cantaloupes</li>
<li>Honeydew melons</li>
<li>Watermelons</li>
<li>Very ripe avocado</li>
<li>Applesauce</li>
</ul>
<p><strong>Removing the seeds and skins of fruits may also make them much easier to digest.</strong><br />
Is there anything you can do to improve raw fruit digestion?</p>
<p>Yes! While making sure to ingest fruits that are easy for digestion is one of them, you can also help your digestive tract get back to a healthier state by providing it the healing vitamins and nutrients it needs. Consider adding HD’s Oral Health Probiotics for a well-rounded supplement that not only assists in healthy teeth, gums, ears, nose, throat, sinus, respiratory function but will also help with inflammatory responses in the gut. Pair it with our HD Digestive Enzymes for assistance with maximum absorption of nutrients for the fruits you eat as well as assistance to improve poor digestion to make eating raw fruits a better, more positive experience today.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/guide-to-raw-fruits-and-digestion">Guide to Raw Fruits and Digestion</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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Guide to Raw Fruits and Digestion

There is hardly any denying that consuming a diet packed full of raw fruits of all colors and kinds has enormous health benefits. These food...

More Than Just Health: The Full Body Benefits of Eating Fruits and Vegetables

<p>It is no doubt common knowledge for us all that adding more fruits and vegetables to your daily diet can improve your health. Anywhere you look, including right here, you can find a wealth of excellent reasons and evidence that eating healthier improves how our bodies work. But did you know there are even more benefits to enriching your diet with fresh fruit, vegetables, and organic supplements derived from both?</p>
<p>Eating the right foods is not just about your body’s health, but a large array of improvements in your life.</p>
<h2>Improve Skin</h2>
<p>A report published in the American Journal of Public Health revealed that there is a direct correlation between eating healthier with more fruits and vegetables and your skin’s tone. What you eat does not just affect your inner health but outer too. Eating healthier foods can help improve your skin for the better, leading to a healthier glow in as little as a few weeks.</p>
<p>According to the research, better skin is linked to the carotenoids found in fruits and vegetables. The study showed that as little as two extra portions of raw fruit and vegetables a day over six weeks was enough to cause a detectable and often, visual change in skin tone.</p>
<p>Carotenoids are the pigments in plants, algae, and photosynthetic bacteria. These pigments help produce the bright yellows, reds, and oranges found in plants, vegetables, and fruits. Carotenoids act as a type of antioxidant for humans and there are more than 600 different types of carotenoids.</p>
<p><strong>Our bodies can consume carotenoids from foods such as:</strong></p>
<ul>
<li>Yams</li>
<li>Kale</li>
<li>Spinach</li>
<li>Bell peppers</li>
<li>Tomatoes</li>
<li>Carrots</li>
<li>Oranges</li>
</ul>
<p>But you can further bolster your carotenoids to help achieve a clearer, brighter skin tone with the help of the right supplements to ensure you are getting the right amount. Even better, we offer some of these carotenoid-rich fruits and vegetables in supplements with digestive enzymes to boost maximum absorbency of all the rich nutrients your skin may need for a better appearance!</p>
<p><strong>Just a few examples of what you can find in our amazing selection:</strong></p>
<ul>
<li>Advanced Superfood, Greens and Vegetables (Berry Flavored)</li>
<li>CarrotJuiceMax</li>
<li>Total Eye Health – Not just for eyes! A carotenoid packed supplement packed full with 10x more bioavailable than those from leafy greens.</li>
</ul>
<h2>Improve Mood</h2>
<p>Everyone goes through good and bad days when it comes to our moods and how we feel. Now, more than ever, it may be especially relevant given the events happening around us from day-to-day. Striking a work-life balance when our lives are relatively normal is hard enough, nowadays it may be even harder than before. As many of us adjust to working from home, schedules changing, and even schooling at home, our emotional and mental health is more important than ever.</p>
<p>There is a lot of evidence to support that the things we eat impact the way we feel. Adding more vitamin-rich, organic foods to our diets is not only fantastic for our bodies but our minds. The link between food, joy, and the social connection should not come as a surprise, however. Certain tastes and smells can often evoke feelings of nostalgia. Scientific research in food and mood is ever advancing, showing us more and more that the quality of our foods and how they are grown and processed are linked to our neurological state.</p>
<p>Micronutrients found in healthy foods are required for the synthesis of many chemical messengers in our brains known as neurotransmitters. Serotonin, dopamine, y-aminobutyric acid, and noradrenaline are four of the major neurotransmitters that regulate our moods, which is why you will find them often referred to as the “happy hormones.” These are the chemical messengers that are essential to help us balance the intensity of signals between the neurons of our brain and the rest of our body. Low levels of serotonin have been linked with neurological disorders, anxiety, and depression.</p>
<p>When it comes to the types of vitamins that are integral cofactors for the synthesis of neurotransmitters, vitamin B12 is one of the more important. There is even some evidence to show that folate, zinc, magnesium, iron, selenium, and vitamin D may protect from anxiety, mood swings, and irritability.</p>
<p>There are also incredible omega-3 fatty acids. Omega-3 fatty acids make up nearly 60% of our brain, which means omega-3 is another essential nutrient to help the normal functions of our brain. Fantastic sources of omega-3s include fish oil, chia and flax seeds, nuts, and fortified supplements. Several studies over the years have shown that in countries where people eat foods rich in omega-3, depression is less common.</p>
<p>Some of our essential and rich supplements can help improve and boost your mood, such as:</p>
<ul>
<li>Udo’s DHA Oil Blend</li>
<li>Flora DHA Flax Oil</li>
<li>Pharmax Fish Oil</li>
<li>B12 B6 & Folate Dietary Supplement</li>
<li>B-Flax-D Dietary supplement</li>
</ul>
<h2>Improve Energy Levels</h2>
<p>If you’ve ever woken up after a long night’s rest feeling as if you didn’t get any sleep, or found yourself lagging in the middle of the day, healthy fruits, vegetables, and the right supplements may give you that energy boost you need.</p>
<p>Some of the most outstanding nutrients and vitamins from both fruits, vegetables, and supplements to help boost your energy are:</p>
<ul>
<li>CoQ10 – This stands for coenzyme Q10 and comes in a few forms, including ubiquinone and ubiquinol, and it is found in all cells of the body, though the heart, kidneys, and liver have the highest levels. Cells use CoQ10 to make energy and protect themselves from oxidative damage. When levels of CoQ10 decline, your body’s cells cannot produce the energy they need to grow to stay healthy which may be a contributor to fatigue. While fish, meat, and nuts naturally contain CoQ10, they are not large enough in the amounts to significantly increase the levels in your body. CoQ10 supplements may be the best solution for reducing fatigue in people who have declining or lower levels.</li>
</ul>
<p>As you see there is a wealth of benefits to eating a raw, healthy diet with proper nutrition and supplements. Outside of just your body’s health, eating more fruits and vegetables can contribute to improving a healthier, more beautiful skin and skin tone to mood and energy enhancements as well as other elements that affect and benefit all aspects of our daily lives.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/health-news/more-than-just-health-the-full-body-benefits-of-eating-fruits-and-vegetables">More Than Just Health: The Full Body Benefits of Eating Fruits and Vegetables</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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More Than Just Health: The Full Body Benefits of Eating Fruits and Vegetables

It is no doubt common knowledge for us all that adding more fruits and vegetables to your daily diet can improve your health. Anywhere you l...

Lentil Nourish Bowl with Maple Tahini Dressing

<p>This lentil nourish bowl is loaded with a variety of vegetables and paired with a tasty maple tahini dressing, perfect for an easy yet nourishing meal.</p>
<p><a href="https://nutritionstripped.com/recipe-ingredient/tahini/" target="_blank" rel="noopener noreferrer">Tahini</a> the star of this recipe. Not only is it bringing the Flavor Factor, but it’s also bringing a ton of nutritional value!</p>
<p>If you’re not familiar with tahini, it’s a condiment made from toasted, ground, hulled sesame. It has a nutty flavor that makes it great for dressings, smoothies, and desserts!</p>
<p>It’s rich in essential vitamins and minerals like magnesium, potassium, iron, calcium, B vitamins, and vitamin E. It’s also a great source of plant-based protein.</p>
<h3>Protein</h3>
<p><a href="https://nutritionstripped.com/food-index/lentils/" target="_blank" rel="noopener noreferrer">Lentils</a> are some of my favorite <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/" target="_blank" rel="noopener noreferrer">plant-based proteins</a> — one cup of lentils contains 18g of protein! They’re versatile, affordable, and delicious.</p>
<p>Tahini is full of protein too containing more than most nuts, which makes you feel fueled and nourished for the rest of the day.</p>
<h3>Vitamins & Minerals</h3>
<p>This Nourish Bowl is packed with essential vitamins and minerals like B vitamins, vitamin E, magnesium, potassium, folate, copper, phosphorous, iron, and calcium  — just to name a few!</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11.jpg"><img alt="Lentil Nourish Bowl recipe | Nutrition Stripped" class="alignnone wp-image-43253 size-full" height="3717" sizes="(max-width: 2692px) 100vw, 2692px" src="https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11.jpg 2692w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11-217x300.jpg 217w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11-768x1060.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11-742x1024.jpg 742w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11-762x1052.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2017/12/nutrition-stripped-society-join-healthy-recipe-subscription.jpg11-606x837.jpg 606w" width="2692" /></a></p>
<h2>What Makes Up a Foundational Five Nourish Meal</h2>
<p>A <a href="https://nutritionstripped.com/the-foundational-five/">Foundational Five Nourish Meal</a> contains all five elements of a balanced meal: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor.</p>
<p>Our Foundational Five Nourish Meals can be found as smoothies, yogurts, oatmeal bowls or breakfast bowls, nourish bowls, salads, soups, stews, and many more.</p>
<p>If you need more support with creating balanced meals, sign up for the <a href="https://members.nutritionstripped.com/foundational-five">Healthy Eating Made Easy with The Foundational Five course</a>.</p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/lentil-nourish-bowl-with-maple-tahini-dressing/">Lentil Nourish Bowl with Maple Tahini Dressing</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped®</a>.</p>
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Lentil Nourish Bowl with Maple Tahini Dressing

This lentil nourish bowl is loaded with a variety of vegetables and paired with a tasty maple tahini dressing, perfect for an easy yet nouri...

The Best Foods For Immune System Health

<p>Nature provides us with many powerful foods to support our immune system health. God blessed our earth with many fruits, vegetables, and nuts to enhance our well-being. When you consider <a href="https://shop.myhdiet.com/supplements/immune-booster-kit.html">supporting your immune system</a> through health, where should you begin? While all plants give us nutrients to care for our bodies, foods rich in vitamins A, C, and E are particularly beneficial for healthy immunity. Include these nutrient-dense foods into your meals to supply your immune system with fuel to ward off sickness and disease, while nourishing your internal organs.</p>
<h2><strong>Carrots</strong></h2>
<p>Carrots contain over 100% of your DRV for vitamin, as beta-carotene, in one cup. High intakes of carotenoids, which are antioxidants and regulate many genes as well as provide vitamin A, have been associated with <a href="http://ajcn.nutrition.org/content/101/6/1197">significantly long-term lower risk of recurrence of breast cancer</a>. Carrots are a rich source of beta-carotene as well as alpha-carotene. Tired of eating carrot sticks? Try one of these <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/?s=carrot">carrot recipes</a> to switch things up!</p>
<h2><strong>Sweet Potatoes</strong></h2>
<p>Vitamin A powerhouse, here I come! Sweet potatoes are an amazing source of beta-carotene, which your body converts into vitamin A as needed. According to the World’s Healthiest Foods, several studies show sweet potatoes are involved in raising our <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64">blood levels of vitamin A.</a> In addition, sweet potatoes are an excellent source of vitamin C. Here’s a delicious <a href="https://www.myhdiet.com/Fall-In-Love-With-Food-Again/recipe_items/holiday-sweet-potato-casserole/">sweet potato casserole</a> recipe just in time for the holidays.</p>
<h2><strong>Papaya</strong></h2>
<p>Often an overlooked fruit, papaya is an excellent source of vitamin C. Why is vitamin C so important? Vitamin C plays a critical role in supplying our bodies with the nutrients it needs to fight infections. Furthermore, our bodies do not produce this vitamin on their own, so we need to obtain it from food. Papaya also contains beta-carotene, a carotenoid pigment which is converted to vitamin A in the body.</p>
<h2><strong>Red Bell Peppers</strong></h2>
<p>Move over citrus fruits, there is a new vitamin C champion in town. Did you know that red bell peppers contain twice as much vitamin C as oranges? A medium-sized bell pepper contains approximately <a href="https://www.healthline.com/nutrition/foods/bell-peppers#section3">169% of the RDA of vitamin C</a>. They also contain carotenoids and vitamin E. Red bell peppers are delicious raw with hummus and other vegan dips, or lightly sautéed in a stir-fry.</p>
<p><img alt="Almonds in white porcelain bowl on wooden table" class="aligncenter size-full wp-image-27893" height="333" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/11/Almonds-in-white-porcelain-bowl-on-wooden-table.jpg" width="500" /></p>
<h2><strong>Almonds</strong></h2>
<p>Almonds are an excellent addition to your diet due to the presence of vitamin E. Vitamin E is an antioxidant which protects our cells against damage and <a href="https://www.ncbi.nlm.nih.gov/pubmed/2698109">assists in cell-mediated immunity</a>. According to Study.com, cell-mediated immunity identifies and <a href="https://study.com/academy/lesson/cell-mediated-immune-response-definition-steps-features.html">destroys infected cells</a>, preventing the bacteria or virus from spreading. This keeps us healthy, not sick.</p>
<p>Some practical ways to eat almonds are on salads, granola, or as a snack on their own. Due to their high-fat content, you should eat them in moderation. A quarter cup a day is sufficient and contains 40% of your daily nutritional intake of vitamin E</p>
<h2><strong>Sunflower Seeds</strong></h2>
<p>If you are looking for an easy way to incorporate vitamin E into your diet, look no further than sunflower seeds. A quarter cup gives you 82% of your DV. Sunflower seeds are so versatile. Put them in oatmeal, muesli, granola, cereal, salads, or even inside of your sandwiches.</p>
<h2><strong>Broccoli</strong></h2>
<p>Broccoli is a nutritional powerhouse, containing beta-carotene, and vitamins C and E. Broccoli also protects our immune systems by being a cruciferous vegetable. What is so special about cruciferous vegetables? According to bioemmersion.com, some of our immune cells have a receptor on them that is designed to <a href="http://blog.bioimmersion.com/how-cruciferous-vegetables-aid-the-immune-system/">receive a molecule from cruciferous vegetables</a>. When this molecule is activated, our lymphocytes (white blood cells in our lymphatic system) alert our body to be attentive to incoming toxins and pathogens. Eating cruciferous vegetables shields our body from harmful substances.</p>
<h2><strong>Spinach</strong></h2>
<p>The Hallelujah Diet strongly recommends incorporating dark leafy green vegetables into your daily diet. Spinach in particular packs a lot of bang for your buck, being rich in beta-carotene and vitamins C and E. It is also one of the most versatile vegetables out there. Almost any dish can be enhanced by adding spinach!</p>
<p>As mentioned, spinach is a rich source of beta-carotene even though it is not orange. The presence of chlorophyll in spinach overshadows the beta-carotene, causing the plant to be green, not orange. In addition, the <a href="https://nutritionstudies.org/can-nutrition-help-prevent-common-cold-flu-viruses/">phytonutrients contained in spinach</a> are associated with increased immune functioning.</p>
<p><img alt="curly-leafed kale" class="aligncenter size-full wp-image-27894" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2018/11/curly-leafed-kale.jpg" width="500" /></p>
<h2><strong>Kale</strong></h2>
<p>Like spinach, kale contains lots of beta-carotene and vitamins C and E. It also provides folate, a B-vitamin known to be an immune booster. Being a cruciferous vegetable, kale also receives the same accolades as broccoli. The Hallelujah Diet recommends <a href="https://www.myhdiet.com/healthnews/ampm/top-4-life-changing-leafy-greens/">eating dark leafy greens every day</a>. You may incorporate them into a juice, smoothie, or salad, or as a part of your 15% cooked component. By eating these immune-boosting foods, you will support a vigorous, healthy lifestyle.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/the-best-foods-for-immune-system-health-2">The Best Foods For Immune System Health</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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The Best Foods For Immune System Health

Nature provides us with many powerful foods to support our immune system health. God blessed our earth with many fruits, vegetables, and nut...

Men’s Health: The Importance Of A Prostate Health Diet

<p>Good prostate health and a diet that supports it is something unique to men. This tiny but a vital organ controls various processes in the body and can cause big problems if not attended to.</p>
<h2><strong>The Function of the Prostate</strong></h2>
<p>The prostate is a walnut-sized gland that sits between the bladder and penis. The prostate gland produces the enzyme 5-alpha-reductase, which converts testosterone to DHT  (dihydrotestosterone). DHT controls testosterone in the body. The prostate also controls the flow of urine and the desire to urinate. It acts as a preventative for bladder infections. Many times, when men start to experience trouble urinating, this is the first sign that there is a problem in the prostate.</p>
<p><img alt="3d illustration comparing healthy and enlarged prostate" class="aligncenter size-full wp-image-27640" height="282" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2018/10/3d-illustration-comparing-healthy-and-enlarged-prostate.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2018/10/3d-illustration-comparing-healthy-and-enlarged-prostate.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2018/10/3d-illustration-comparing-healthy-and-enlarged-prostate-300x169.jpg 300w" width="500" /></p>
<h2><strong>The Prostate Health Diet Plan</strong></h2>
<p>If you are going to take care of your prostate, you need to take care of the rest of your body with an effective <u><a href="https://www.myhdiet.com/healthnews/tag/prostate-health/">prostate health diet</a></u>. Providing your body with plenty of nutrition to correctly produce the right hormones and control sexual desires is of utmost importance. You’ll have to make sure your urine remains flowing and free of toxins, and your bowel movements stay regular. Things like diarrhea and constipation place your prostate at risk for prostate cancer and prostate disease. A <u><a href="https://shop.myhdiet.com/detox-supplements.html">good detox</a></u> helps reduce these toxins and help your colon flow freely.</p>
<h2><strong>What to Eat for Prostate Health</strong></h2>
<h3><strong><em>Fruits and Veggies</em></strong></h3>
<p>The basis of all healthy diets is fruits and vegetables. Our God put down a perfect plan for eating right in His book. It tells us that fruits and vegetables are what give us life and vitality. We should be getting in about 18 servings of fruits and vegetables every day. This provides us with plenty of nutrition, vitamins and minerals, and healthy fibers that help our body. Fruits and vegetables help <u><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3195546/">regulate the pH of our urine</a></u>. We want our urine to be a low pH because it prevents kidney stone crystals from forming and bacteria from becoming a problem.</p>
<p>Good fruits and vegetables help our digestive system move properly. We should be having a bowel evacuation 18 to 24 hours after we eat. For a person who eats three meals a day, they should have three bowel movements per day. Unfortunately, our society has trained us that one or fewer bowel movements a day is normal.</p>
<h3><strong><em>Meat</em></strong></h3>
<p>We do not need any meat in our diet. Although we highly stress eliminating meat from your diet altogether, if you do decide to eat meat, make sure you’re getting it from naturally raised and local sources and keep it minimal. Naturally raised, local meat tends to be free on antibiotics, carcinogens, and preservatives and has a better fat profile then commercially raised animals. Plus, you’re taking care of God’s creatures by choosing sources that are humanely raised.</p>
<h3><strong><em>Fluids</em></strong></h3>
<p><img alt="portrait athletic male drinking water" class="aligncenter size-full wp-image-27639" height="334" loading="lazy" sizes="(max-width: 500px) 100vw, 500px" src="https://www.myhdiet.com/wp-content/uploads/2018/10/portrait-athletic-male-drinking-water.jpg" srcset="https://www.myhdiet.com/wp-content/uploads/2018/10/portrait-athletic-male-drinking-water.jpg 500w, https://www.myhdiet.com/wp-content/uploads/2018/10/portrait-athletic-male-drinking-water-300x200.jpg 300w, https://www.myhdiet.com/wp-content/uploads/2018/10/portrait-athletic-male-drinking-water-272x182.jpg 272w" width="500" /></p>
<p>To keep the kidneys flowing, you’ve got to drink plenty of water. Far too many people in our land are dehydrated. You should make sure to stay thoroughly hydrated every day!</p>
<p>Soda and alcohol tend to block things off, so we don’t recommend them. You should eliminate fruit juices and coffee, as they tend to have higher amounts of sugar. Vegetable juices are highly encouraged, instead. Good, organic black coffee can provide some relief to your kidneys and prostate, as it helps lower the pH of urine and help stimulate proper hormone production.</p>
<h3><strong><em>Grains</em></strong></h3>
<p>Grains are a staple of life, but if you make them a high percentage of your diet, you’re asking for trouble. When you eat grains, you should have organic herbicide free grains or sprouted grains. This is the way our ancestors made their bread in the past. The sprouting, fermenting, and use of whole grains give us <u><a href="https://onlinelibrary.wiley.com/doi/abs/10.1002/1097-0142(19890801)64:3%3C598::AID-CNCR2820640306%3E3.0.CO;2-6">vitamins and fiber</a></u>. Processed wheat, such as white flour, has all of the healthy portions of the grain stripped away, leaving only the sugar and starches. This can lead to diabetes, indigestion, constipation, and poor prostate health.</p>
<h3><strong><em>Herbs</em></strong></h3>
<p>All herbs and spices are healthy and will help support good prostate health. One of the best herbs supplements you can take is saw palmetto, which is found in <u><a href="https://shop.myhdiet.com/adam-39-s-prostate-care.html">Adam’s Prostate Care</a></u>.</p>
<h2><strong>Other Stuff</strong></h2>
<p>Your diet isn’t the only thing you should change. Make sure you get in plenty of exercise that helps flush your system of toxins and energy. Exercise builds up healthy muscle. Do core workouts, as they massage your digestive system and improve your prostate. Avoid overworking yourself. Be sure you’re getting enough downtime and <u><a href="https://europepmc.org/abstract/med/10332925">relaxation time</a></u> so your body can be stabilized and sleep properly. You throw off all your hormones if you’re not getting enough restful sleep or you’re too worried about work.</p>
<p>And be sure to tell your loved ones you love them. Some studies have shown that merely connecting with your family and telling them you love them helps produce more good hormones that support your health. Share the love, and your prostate will love you, too!</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/rev-malkmus/mens-health-the-importance-of-a-prostate-health-diet">Men’s Health: The Importance Of A Prostate Health Diet     </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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Men’s Health: The Importance Of A Prostate Health Diet

Good prostate health and a diet that supports it is something unique to men. This tiny but a vital organ controls various processes in the b...

How to Get More Protein In Your Day (Plant-Based Friendly Tips)

<p>Protein is such a popular topic — especially for those of you eating plant-based more frequently or for those of you who fully identify as vegetarian or vegan.</p>
<p>Everything from how much do you need, to how do you know if you aren’t getting enough and how to eat more at each meal.</p>
<p>Let’s dive into why our bodies need protein and how you can include it in your meals, whether you’re eating fully plant-based proteins or if you or someone in your household is consuming animal-protein.</p>
<h2>Why We Need to Eat Enough Protein</h2>
<p>Protein is an important macronutrient to have in each of our meals for quite a few reasons.</p>
<p>To really understand why protein is vital to your wellbeing, you need to know about amino acids, the building blocks of protein.</p>
<p>There are technically three groups of amino acids – non-essential, essential, and conditional.</p>
<ol>
<li><strong>Non-essential amino acids:</strong> those that our bodies already have a supply of or we have the ability to make them on our own.</li>
<li><strong>Essential amino acids:</strong> those that we must gather from the foods we eat.</li>
<li><strong>Conditional amino acids:</strong> only essential during times of severe stress or trauma like surgery, medical illness, etc.</li>
</ol>
<p>Amino acids are the building blocks of protein, and all life forms need protein in order to live and grow. You should be mindful about getting enough essential amino acids in your diet and enough variety of all amino acids. If you’re vegan or vegetarian, you should be especially mindful about amino acids in your diet.</p>
<p>You do not need to consume all amino acids for a complete protein. This has got to be one of the biggest myths I read time and time again, even by nutrition textbooks. You do not need to consume all amino acids at each meal to make up a “complete” protein.</p>
<p>Our bodies are incredibly resourceful, and we naturally have a “pool” of amino acids in supply to use for when a meal might be a little low in one amino acid or the other. The key is to consume a wide variety of protein every day, which will help ensure you’re getting a variety of amino acids. This will make sure your body has enough to make up for those times where you might be lacking.</p>
<p><a href="https://members.nutritionstripped.com/foundational-five"><img alt="Eating Well Made Easy | Nutrition Stripped" class="alignnone wp-image-72221 size-full" height="400" sizes="(max-width: 1600px) 100vw, 1600px" src="https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo.png" srcset="https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo.png 1600w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-300x75.png 300w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-1024x256.png 1024w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-768x192.png 768w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-1536x384.png 1536w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-762x191.png 762w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-606x152.png 606w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-100x25.png 100w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-150x38.png 150w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-50x13.png 50w, https://nutritionstripped.com/wp-content/uploads/2020/08/ffmc-internal-promo-600x150.png 600w" width="1600" /></a></p>
<h2>Benefits of Protein</h2>
<p>From helping to ensure that you feel full after your meals, to having a hand with digestion, muscle and tissue synthesis, hormone production as well as immune health and various additional functions — it’s safe to say it is vital.</p>
<p>Protein also makes up every cell in our bodies including the cells that make up your skin, hair, nails, muscle tone, digestive tract, and so much more. Since protein is involved in every cell in our body, it’s important to both eating enough but also eat the best quality when possible.</p>
<p>Nutrition research shows that eating protein at every meal, especially breakfast, can reduce the hunger hormone ghrelin and promote satiety.</p>
<p>Those are just a few of the reasons it is so important to eat at every meal.</p>
<h2>Plant-Based and Animal Protein</h2>
<p>So now let’s talk about how you can get the right sources of protein to support your body.</p>
<p>There’s two main categories of protein: <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">plant-based protein</a> and <a href="https://nutritionstripped.com/guide-animal-protein/">animal protein</a>.<img alt="How to Get More Protein In Your Day | Nutrition Stripped" class="alignnone wp-image-71580 size-full" height="2560" sizes="(max-width: 1816px) 100vw, 1816px" src="https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-scaled.jpg 1816w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-213x300.jpg 213w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-726x1024.jpg 726w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-768x1083.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-1089x1536.jpg 1089w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-1452x2048.jpg 1452w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-762x1074.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-606x854.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-71x100.jpg 71w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-106x150.jpg 106w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-35x50.jpg 35w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.4-600x846.jpg 600w" width="1816" /></p>
<h3><strong>Animal proteins:</strong></h3>
<p>Derived an animal — beef, pork, goat, collagen, whey/casein/collagen-based protein powders, eggs, fish, cheese, etc.</p>
<h3><strong>Plant-based proteins:</strong></h3>
<p>Derived from pants — legumes, blue-green algae, tofu, tempeh, soy, nuts, seeds, etc.</p>
<p>I’m going to talk a little bit about both in case you’re transitioning to eating more plant-based, or you eat one way and your partner or family members eat another way.</p>
<p>My position on both has been the same since day one — source matters and quality matters.</p>
<p>If you choose to consume animal proteins, opt for those that are sourced ethically and humanely raised — from a health, ethical, and environmental standpoint.</p>
<p>When shopping, stick to the animal proteins labeled with: organic, 100% grass-fed, wild-caught, sustainable, humanely raised. If you’re purchasing from the butcher counter, ask them about the sourcing and share specifics of what you’re looking for so you get the best quality and you can support small farmers as locally as possible.</p>
<p>Similarly, with plant-based proteins, we’re also looking for organic, sustainable and whole-food sources if and when you’re able.</p>
<h2>5 Tips For How to Get More Protein Every Day</h2>
<p>So now, let’s jump into a few tips for making it easier for you to eat more protein in your diet.</p>
<h3>1. Familiarize Yourself With Plant-Based Protein Options</h3>
<p>The first tip for how to get more protein is to familiarize yourself with all of the <a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">plant-based protein options</a> that are available to you.</p>
<p>There are so many great choices from tempeh to tofu, beans, lentils, nuts and seeds, quinoa, and spirulina.</p>
<p>I often find that so many people don’t even realize that a certain food is packed with protein and it becomes so much easier for them to start including that food in their meals.</p>
<p>You can keep a list right in the notes of your phone so you can pull it out when you’re grocery shopping, staring at the refrigerator wondering what to eat, or out to eat.</p>
<h3>2. Batch Cook Protein for the Week</h3>
<p>When I think about meal prepping and batch cooking, I like to think in terms of the Foundational Five, which is the Nutrition Stripped system for making sure you have all of the macronutrients you need for a balanced meal. You can learn more about the Foundational Five and my batch cooking tips in my <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">free guide</a>.</p>
<p>Instead of <a href="https://nutritionstripped.com/healthy-easy-meals/">batch cooking</a> specific recipes, I batch cook different components.</p>
<p>Then throughout the week, I mix and match them to form my meals. So one of the best ways to make sure you’re getting protein at each meal is to have protein options on hand so as you’re building a meal, you can easily add it on.</p>
<p>I usually make a batch of tempeh or tofu, beans, and quinoa. I also know that we’ll usually have fresh eggs from our chickens, protein powder, and pantry-friendly options like nuts and seeds as go-to options throughout the week as well.</p>
<p>This is also super helpful if your partner or family members eats differently than you.</p>
<p>I have a lot of plant-based eaters here, but many of their partners consume animal protein and they find it difficult to cook and eat together.</p>
<p>For example, my husband Jesse enjoys chicken or fish more often than I do, so during the week, we simply batch cook both the plant-based and animal-based protein in portions he and I will eat.</p>
<p>The rest of the meal — the veggies, flavor, grains, etc. are all the same, just the protein is different.</p>
<p>Both of us can enjoy what we want, but don’t have to make two totally separate meals — we just swap out that one element.</p>
<h3>3. Keep Your Pantry Well Stocked</h3>
<p>Many people think of chicken, steak, and eggs, but if you also consider all of the plant-based protein options, you open up more options for getting it throughout your day.</p>
<p>Keep your pantry stocked with things like nut butters, seeds, nuts, and canned beans, and you’ll always have a protein option that can be added to any meal without needing to cook.</p>
<p><img alt="Creating a Healthy Organized Pantry" class="alignnone size-full wp-image-71118" height="3935" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-206x300.jpg 206w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-768x1119.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-703x1024.jpg 703w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-762x1111.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-606x883.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-69x100.jpg 69w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-103x150.jpg 103w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-34x50.jpg 34w, https://nutritionstripped.com/wp-content/uploads/2020/01/3U0A2742-600x874.jpg 600w" width="2700" /></p>
<h3>4. Look for Creative Ways to Incorporate It</h3>
<p>Protein can often seem like it needs to be the star of the dish — especially when you’re used to going to a restaurant and you see entrees that are focused on chicken, fish, or steak, for example.</p>
<p>But when you’re looking at a plant-based dish, you may not visually see a big portion of protein — unless you’re eating tempeh or tofu.</p>
<p>For example, I enjoy making homemade pizzas. We may make a nut-based cheese to go on the pizza — that’s packed with plant-based protein, but it’s not necessarily the “star” of the dish visually in the same way that a steak is. We also always start with a big salad that has seeds and nuts, which are also great sources of protein.</p>
<p>So get creative and look for protein-packed sauces or condiments like nut-based cheese, side dishes like a bean salad, ingredient swaps or appetizers that bring the protein into your meal in different ways.</p>
<h3>5. Keep a Reflective Food Journal</h3>
<p>Lastly, keep a reflective food journal to see how you’re doing and where you need more support.</p>
<p>As you’re trying to get protein at each meal, keep a reflective food journal noting what you ate and noticing when you did or didn’t get protein. I have a journal prompt for you to follow in my free guide that you can download after this.</p>
<p>As you become aware of the days or weeks you did well verus when you struggled to be consistent with this, you’ll be able to better identify what’s working, what’s not, how to adjust and how to get support.</p>
<p>Without this reflection, you’re not able to understand if you’re making progress or where you may be getting stuck.</p>
<h2>How Much Protein You Should Eat in a Day</h2>
<p>By now, I’m sure you may be wondering, ok, I know why I need protein and how to get more of it, but how much should I include in my day?</p>
<p>This is one of the most popular questions I get asked and this is something that I cover in much more detail inside of my <a href="https://members.nutritionstripped.com/the-method-waitlist">mindful eating program</a> where members learn how to identify what their body needs.</p>
<p>The exact amount depends on your lifestyle, your health and fitness goals, your digestion, activity level, and genetics.</p>
<p>What’s best to focus on is getting protein at each meal. A serving size is 3 ounces, which is roughly the size of your palm for a quick visual, however, you may need more or less depending on your body and hunger levels, so check-in with yourself. What’s most important is that you’re getting protein at each meal, but you don’t need to worry about counting specific grams of protein you’re eating.</p>
<h2>Putting This Into Practice</h2>
<p>Now that you have a deeper understanding of protein, be sure to <a href="https://members.nutritionstripped.com/healthy-habits-guide-opt-in">download my free guide</a> for creating healthy eating habits where I share more nutrition and mindful eating tips.</p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/get-more-protein/">How to Get More Protein In Your Day (Plant-Based Friendly Tips)</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/35wthdE

How to Get More Protein In Your Day (Plant-Based Friendly Tips)

Protein is such a popular topic — especially for those of you eating plant-based more frequently or for those of you who fully identify as v...