Radish comes packed with antioxidants, dietary fiber, iron, protein, calcium, potassium, vitamin A, and C and a lot more. This root vegetable has been found beneficial in cleansing the liver and stomach, purifying the blood, keeping hypothyroidism in check, preventing cardiovascular diseases, and boosting immunity.

When topically applied, this vegetable that is commonly added to salads can provide nutrients that benefit our hair and skin.

Removing Dandruff

Due to its antibacterial properties, radish can help maintain a healthy scalp by keeping the dandruff-causing bacteria at bay.

Grate a medium size radish and strain its juice. Apply the juice into the scalp using a cotton ball. Wrap the head using a towel and leave the juice on for 30 minutes. Rinse it off later.

Fights Hair Fall

Regular consumption of radish can help fight hair fall problems. Applying its juice on the scalp can help strengthen the roots from within, stimulate hair growth, and prevent hair loss.

For Acne

Radish possesses antioxidants and antibacterial properties that can help get rid of dirt and impurities and protect the skin from radical damage.

Grind 1 tsp of radish seeds to get a powder. Create a paste by adding a few drops of water into it and apply it on the face. Leave it on until it dries. Rinse it off using cold water and pat dry.

Fewer Clogged Pores

Radish juice is one of the best solutions for clogged pores. A radish juice or pulp in a homemade mask can provide positive results because of its cleansing properties which can help reduce the appearance of pores.

Mix radish juice with a few drops of citrus juice to cleanse the skin and clogged pores.

To Exfoliate The Skin

For this, we need other ingredients such as oats and egg whites. Oats have anti-inflammatory properties that soothe irritated skin and can exfoliate the skin to remove dead skin cells and impurities. On the other hand, egg white is significantly rich in proteins that can help replenish the skin and prevent the production of excess oil.

In a bowl, mix 1 tbsp each of radish juice and oatmeal powder. Add 1 egg white to it and whisk everything. Apply the mixture on the face and gently rub it in circular motions for a few seconds. Leave it on for 10-15 minutes. Rinse the face with cold water and pat dry.

Better Hydrated Skin

Radish has a high water content that is good for our skin and other body organs. In addition to this, it also contains omega-3 and omega-6 fatty acids, which are important for pumping moisture down in the deeper levels of the skin.

Looking for more ways to get radishes into our daily diet? Try these tips:

1. Roast them
2. Add them salad
3. Add them to tacos
4. Put them in coleslaw
5. Pickle them
6. Snack on them with cream cheese and chives

Original article can be found here: https://www.drfarrahmd.com/2020/06/radish-source-of-nutrients-for-healthy.html

 

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After years of ups and downs with ketogenic living, one indisputable rule has stood out regarding food supplements. That is: high quality MCT Oils cannot be marginalized.

While coaching new Keto Warriors, this is a fact that often takes time to sink in. After all, how can eating a fat help you get skinner? At first glance it makes absolutely no sense.

But the reality is: taking medium chain triglycerides can encourage weight loss on any diet, and bring with it a wide range of benefits.

In the following article, we’re going to cover what MCT oils are, how they function in the body, the benefits these functions produce, and how you can best use MCT oils. For every statement we make, you will find a [number] source linking to research for further knowledge digging.

Let’s begin!

What is MCT Oil?

Medium chain triglycerides (MCT) are a type of fat that contain fatty-acid lengths of 6 to 12 carbons. This length in particular means MCTs are large enough to pack worthwhile energy, while also being small enough to quickly breakdown.

The common MCT’s that you should know about are:

• C6 Caproic Acid
• C8 Caprylic Acid
• C10 Capric Acid
• C12 Lauric Acid (digests as an LCT)

While universally named medium chain triglycerides, each of these fats have unique characteristics. For starters, C6 digests faster than C8 but C8 produces more energy. Here are the strengths and weaknesses of each MCT.

Caproic acid

Also referred to as Hexanoic Acid, Caproic Acid is the shortest MCT logging a fatty acid tail length of 6 carbons. You’re not going to find stand-alone caproic acid supplements, due to this form’s acid-like taste and unpleasant odor.

Many MCT oils will contain caproic acid in their formulas, though, it should be a small amount to maintain ease and pleasure of use. We prefer MCT oils that avoid caproic acid altogether unless its naturally occurring like in coconut oil or milk fat.

Caprylic acid

Caprylic acid also goes by the name octanoic acid and is the star-child of MCT oils. While it digests slightly slower than C6, it produces more energy than C6 while still being quite quick.

On a larger scale, caprylic acid appears to be the most ketogenic of all MCTs. That means it produces the most energy-rich ketones, providing the body with a versatile energy source.

In terms of ease-of-use, when obtained from preferred sources and completely pure – C8 caprylic acid is tasteless, neutral and very easy to supplement with in oil, powder, or capsule form.

Capric acid

Known scientifically as decanoic acid, capric acid is an MCT containing a 10 carbon-length tail. Capric acid is energy rich and produces a ketogenic effect like C6 and C8. Though, capric acid isn’t as effective as C8.

In comparison to all MCTs, capric acid ranks #2 for digestibility and energy creation. Second only to C8 caprylic aid.

Lauric acid (technically not an MCT)

Lauric acid (also known as Dodecanoic acid) was named an MCT, however was later discovered to act as an LCT in the body. That means that while C12 Lauric acid produces energy and ketones, it takes much longer to do so and requires extra steps in comparison to true MCTs like C6, C8 and C10.

Despite this, lauric acid usage is still very high. This is because lauric acid is the most plentiful fat in coconut oil, making it extremely inexpensive. This is also the reason why coconut oil proves to be a superior cooking oil compared to MCT oil.

MCT versus short and long chain triglycerides

Medium chain fatty acids digest in a unique way, containing characteristics of both short and long chain fatty acids.

MCTs vs short chain triglycerides

Short chain triglycerides have more specific duties in the body due to their shorter fatty acid tails. For instance, here are the 3 most common short-chain fatty acids:

• C2 Acetic acid: Leads to acetyl-CoA production to aid fatty acid synthesis.
• C3 Propionic acid: Leads to glucose formation.
• C4 Butyric acid: The most valuable of short chain fatty acids, butyric acid leads to ketone production.

While the short chain fatty acids of SCTs participate in metabolism, and C4 butyric acid in particular leads to ketone production; they are not easily supplemented with nor are they an adequate food substitute. Likewise, many ‘SCT’ supplements contain very small amounts of actual short chain fatty acids, being composed mostly of long chain triglycerides found naturally in sources like butter.

MCTs vs long chain triglycerides

Long chain triglycerides refer to fats that have fatty acids extending beyond 12 carbons (biologically 12, and beyond).

Medium chain and long chain triglycerides vary greatly in digestion, with LCTs taking longer and requiring more steps.

The extra steps required by LCTs include:

• Pancreatic enzyme breakdown.
• Chylomicron formation and transport to liver.
• Subsequent mitochondrial breakdown requiring l-carnitine.

MCTs do not require the steps above.

Despite MCT having a weight loss and overall metabolic edge, you will be eating a great deal of LCTs if you practice a low carb or ketogenic diet – and that’s ok! After all, it is much easier to consume foods with large amounts of naturally occurring LCTs than MCTs.

But when we have a supplemental choice, the extra energy and weight loss benefits of MCTs are hard to resist.

 

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Lead author Dr. Lucinda Black, from the School of Public Health at Curtin University who completed the research as part of her MSWA Postdoctoral Fellowship, said the number of people being diagnosed with MS was increasing globally, suggesting that environmental factors such as low sun exposure, low vitamin D, and poor diet may be contributing factors.

“Previous research suggests that a Mediterranean diet can help to reduce the risk of certain health issues, including cardiovascular diseases, diabetes, cancer, Alzheimer’s disease and dementia and improve overall life expectancy. However, there is inconclusive evidence to suggest a Mediterranean diet also reduces the risk of developing MS,” Dr. Black said.

“Our research found that consuming one daily serving (65 g) of unprocessed red meat as part of a healthy Mediterranean diet may be beneficial for those at high risk of developing MS.

“It is unclear why consuming red meat combined with a healthy diet may lower the risk of MS, but red meat contains important macro and micronutrients including protein, iron, zinc, selenium, potassium, vitamin D, and a range of B-vitamins, many of which are important for healthy neurological function.”

To ensure that the risks do not outweigh the benefits, Cancer Council WA recommends eating only a moderate amount of unprocessed lean red meat, which equates to no more than one daily serving, where a serving is 65 grams of cooked meat.

Co-author Professor Robyn Lucas, from The Australian National University in Canberra, said the research highlighted the importance of educating people who are at a higher risk of MS about the impact of their diet and other environmental factors.

“We know very little about how people can reduce their risk of developing MS, but previous research has shown that not smoking and ensuring people get sufficient sun exposure to maintain adequate vitamin D levels may contribute to this,” Professor Lucas said.

“This new work provides valuable information on another way that people at high risk of MS might reduce that risk, which includes eating a healthy, Mediterranean diet that includes moderate amounts of unprocessed red meat.”

The Ausimmune Study, funded by the National Multiple Sclerosis Society of the United States of America, the National Health and Medical Research Council of Australia, and Multiple Sclerosis Research Australia, was conducted during 2003 and 2006 in four regions of Australia, including Brisbane, Newcastle, western Victoria, and Tasmania. The study investigated the link between environmental risk factors and early symptoms of MS.

The original article can be found here: https://medicalxpress.com/news/2019-05-red-meat-healthy-diet-linked.html

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Indeed, it’s interesting that there appears to be little difference between diet and regular soda. Diet soft drinks seem to be just as deadly as sweet, sugar-laden beverages.

In this article, we’re going to break down the results of the study. Why and how does soda contribute to an early death? Are the results significant? Does the study accurately and truthfully demonstrate the potential harm of soft drinks? Of course, we will answer these questions and others here.

A quick note. Researchers included the following beverages under the umbrella of “soft drinks”: cola, pop, soda, fruit punch, lemonade, energy, and sports drinks (e.g., Monster and Gatorade, respectively), powdered sugar drinks (e.g., Kool-Aid), and “ades” such as lemonade.

So let’s get to it!

STUDY BACKGROUND AND PURPOSE

The European Prospective Investigation into Cancer and Nutrition (EPIC) study is one of the largest cohort (“group”) studies in the world. Traditionally, cohort studies are a type of research-based study that’s designed to investigate the cause(s) of disease. Besides investigating the correlation between soft drinks and early mortality, EPIC also researches various issues surrounding the topic of disease acquisition.

According to the International Agency for Research on Cancer (IARC), this EPIC study was conceived in order to “investigate the relationships between diet, nutritional status, lifestyle and environmental” factors and their relationship to cancer and disease.

In the paper, the authors note the lack of scholarship focusing on a potential link between disease and soft drinks. This gap in research is rather striking when one considers the proven link between sugary-drink consumption and obesity.

In a massive, oft-cited 88-study analysis published in the American Journal of Public Health, researchers directly demonstrate “clear associations between soft drink consumption and nutrition and health outcomes.” Including increased calorie intake, heavier body weight, and increased risk of “several medical problems.”

It is on the former note that this study comes out at a dubious time in U.S. history. The number of overweight and obese children and adults have reached epidemic proportions. Consider the below statistics from a huge, multi-state study.

SEVEN U.S. STATES – ALABAMA, ARKANSAS, IOWA, LOUISIANA, MISSISSIPPI, OKLAHOMA, AND WEST VIRGINIA – RECORD OBESITY RATES EXCEEDING 35 PERCENT.

According to data in the report The State of Obesity: Better Policies for a Healthier America 2018, the U.S. obesity rate is now hovering around 40 percent. Roughly 19 percent of children are now obese. Just two decades ago, these numbers were at 30 percent and 14 percent, respectively.

This writer’s sincere thanks go to the authors of the work.

Elio Riboli, a Professor and Director of Public Health at Imperial College London in the United Kingdom, coordinated this EPIC study. Assisting Professor Riboli in coordination efforts were two esteemed cancer researchers from the International Agency for Research on Cancer (Lyon, France), Dr. Marc Gunter and Dr. Paul Brennan.

STUDY DESIGN

“Consumption of artificially sweetened soft drinks was positively associated with deaths from circulatory diseases, and sugar-sweetened soft drinks were associated with deaths from digestive diseases.”

~ Mullee, A., et al. (source)

The EPIC program consists of 521,000 citizens across 10 European countries. Following participant recruitment and initial data gathering, study subjects were followed up after an average of 16 years. The large, multinational cohort consisted of participants from Denmark, France, Germany, Greece, Italy, the Netherlands, Norway, Spain, Sweden, and the United Kingdom.

RESEARCHERS COLLECTED THE FOLLOWING INFORMATION FROM STUDY PARTICIPANTS:

DIET:

Participants were administered some version of the quantitative dietary questionnaire, containing over 250 food items. Using this document, participants reported types of food consumed and estimated individual portion sizes.

LIFESTYLE FACTORS:

Questionnaire data were collected on several variables known to impact health. Among the information recorded: job history, current employment status, illness history, education, socioeconomic status, known disorders, history of tobacco use, history of alcoholic beverage consumption, physical activity level, and reproductive history.

BODY MEASUREMENTS & DIMENSIONS

height, weight, waist, hip circumference, body mass index (BMI), and sitting height.

BLOOD SAMPLES:

Measurements for red blood cells, hemoglobin, hematocrit, white blood cells, and platelet count.

Using this information, researchers excluded individuals reporting a history of cancer, diabetes, heart disease, or stroke. They also left out data they perceived to be inaccurate or incomplete details. Finally, they also disregarded data collected from individuals at-risk for certain diseases.

HERE ARE SOME STATISTICS FROM THE CHOSEN PARTICIPANT GROUP:

– Number of participants: 451,743 (86.7% of the cohort group)

– Gender: Female ~ 71% of total (321,081)

– The average age at study commencement: ? 51 year

– Average follow-up period (from initial data measurement): ? 16.4 years

– Number of deaths: 41,693 (~ 9.2% of cohort)

STUDY RESULTS

“The results of this study are significant. It reinforces a fact that won’t surprise anyone in the nutrition field: Processed foods loaded with artificial ingredients will never be the magic bullet to better health, no matter how low they are in sugar. Our bodies are smarter than that.”   ~ Sarah Reinhardt, the Union of Concerned Scientists (source)

The EPIC research team analyzed the experimental data from both regular and diet soda users. The key measurement was the total consumption of sugar-sweetened and artificially sweetened soft drinks.

The team reached the following conclusions:

– Individuals who consumed two or more glasses of soda per day had a 17 percent higher chance of early death.

– Drinkers of artificially sweetened soft drinks run a 26 percent higher chance of premature death.

– Science proves a relationship between sweetened soft drinks and death from circulatory diseases.

– Sugary drinks were tied to higher rates of death from digestive diseases. Other disorders correlating with sugar-sweetened beverages include appendix, intestines, liver, and pancreas disease.

The team factored another interesting finding out of the analysis. people who drank more soda tended to be higher in body mass index (BMI). Soda drinkers were also more likely to be tobacco smokers. However, says the study’s lead author, Neil Murphy, these findings did not influence the results. “We made statistical adjustments in our analyses for BI, smoking habits, and other mortality factors,” says Murphy.

So after adjusting for such factors, the research team concludes that smoking habits and BMI do not strongly influence the correlation between soft drinks and mortality rates.

FINAL THOUGHTS: SOFT DRINKS ARE PLAIN BAD

“There are 4.2 grams of sugar in a single teaspoon. Now, imagine scooping up 7 to 10 teaspoons full of sugar and dumping it into your 12-ounce glass of water. Does that sound too sweet? You may be surprised to learn that’s how much added sugar is in the typical can of soda.” ~ Harvard T.H. Chan School of Public Health (source)

Study after study, scientist after scientist, and parent after parent continue to rail against the health effects of soft drinks. In fact,  thousands of academic studies over the past fifteen years reach the same conclusion: soft drinks cause weight gain, increase the risk of chronic diseases, and complicate underlying health problems.

WHAT ABOUT OTHER NATIONS?

According to Harvard University, soft drinks are the top source of added calories and sugar in the U.S. diet. But what about other countries? Do these places also experience the same adverse health issues from soda and soft drink consumption?

In countries where soft drink consumption has risen, so has the incidence of disease. Such describes the rather recent phenomenon of soft drink consumption and an increase in diabetes cases in Asia.

In a 2010 study published in the American Journal of Epidemiology, researchers cite a direct correlation between “epidemic proportions” of type 2 diabetes in Asia and “increased consumption of soft drinks, juice … and other sweetened drinks.”

Moreover, the research team cites the proven correlation between poor health outcomes and soft drink consumption in the U.S. as ample evidence. One of the statistics included in the study worthy of pause: Type 2 diabetes mellitus in Asia is 3-5 times higher than it was just 30 years ago.

WHY?

Because this increase in diabetes prevalence is very similar to that experienced in the United States between 1980 and 2010. In fact, around 2.5 percent of the population had a diabetes diagnosis in 1980. However, this number rose to around 7 percent by 2010.

The evidence is rather overwhelming. Soda and other soft drinks adversely affect health. Continuous and excessive consumption of soft drinks also certainly contributes to chronic disease, obesity, and early death.

In other words, soft drinks are just plain bad.

The original article can be found here: https://www.powerofpositivity.com/soda-causes-early-death-research/

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A new study published Monday in the BMJ journal Gut found that eating the Mediterranean diet for just one year altered the microbiome of elderly people in ways that improved brain function and would aid in longevity.

The study found the diet can inhibit production of inflammatory chemicals that can lead to loss of cognitive function, and prevent the development of chronic diseases such as diabetes, cancer and atherosclerosis.

“Our findings support the feasibility of changing the habitual diet to modulate the gut microbiota which in turn has the potential to promote healthier aging,” the study authors said.

Role of the microbiome

About 60 tons of food pass through the average human’s digestive tract in a lifetime, science says, exposing our insides to billions of different bacteria in addition to those we were born with. Many of those miniscule creatures play important roles — good and bad — in how well we absorb nutrients; the functionality of our immune response; and our energy and metabolism levels.

Science has shown that as we age, the types and amount of microbes found in the gut are reduced. A poor diet is especially common among the elderly in long-term residential care and those who live alone. Health and dental issues can also make it difficult for the elderly to eat a well-balanced diet.

As the diversity of bacteria diminishes, “inflamm-aging” occurs, contributing to age-related inflammatory processes that can lead to cancer, neurological disorders and other diseases.

Change occurred within 12 months

The study analyzed the gut microbiome of 612 elderly people from France, Italy, the Netherlands, Poland, and the United Kingdom before putting 323 of them on a special diet for a year.

While the diet was designed for the elderly, it was based on the Mediterranean principles of eating lots of fruits, vegetables, nuts, legumes, olive oil and fish, and little red meat, sugar and saturated fats.

The rest of the 65- to 79-year-olds in the study were asked to continue to eat as they always did for the same 12 months.

After the year was over, those who had followed the Mediterranean diet saw beneficial changes to the microbiome in their digestive system. The loss of bacterial diversity was slowed, and the production of potentially harmful inflammatory markers such as C-reactive protein and interleukin-17 were reduced.

At the same time, there was a growth of beneficial bacteria linked to improved memory and brain function, the study said. The diet also appeared to boost “keystone” species, critical for a stable “gut ecosystem” and which also slowed signs of frailty, such as walking speed and hand grip strength.

Nationality did not appear to matter. The findings were similar and consistent no matter where the people lived and no matter their age or weight, both of which influence the unique makeup of a person’s microbiome.

The study is part of a larger randomized controlled trial of 1,200 people called the European Project on Nutrition in Elderly People or NU-AGE that began in 2012. Previous publications from the ongoing study found those who followed the diet closely had improved episodic memory and overall cognitive ability. Higher adherence to the diet also reduced the rate of bone loss in people with osteoporosis and improved blood pressure and arterial stiffness.

Benefits of the Mediterranean diet

Discovering that the Mediterranean diet could affect the microbiome in a positive way isn’t really surprising; the diet already has a stuffed shelf of scientific trophies. It’s won gold medals in reducing the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. Meals from the sunny Mediterranean region have also been linked to stronger bones, a healthier heart and longer life. Oh, and weight loss, too.

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil. Say goodbye to refined sugar and flour except on rare occasions. Fats other than olive oil, such as butter, are consumed rarely, if at all.

Meat can make a rare appearance, usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. Fish, however, are a staple.

“It’s more than a diet, it’s a lifestyle,” said Atlanta registered dietitian Rahaf Al Bochi in an earlier interview.

“It also encourages eating with friends and family, socializing over meals, mindfully eating your favorite foods, as well as mindful movement and exercise,” said Al Bochi.

The Mediterranean diet has won first place in the US News and World Report’s “best diet” rankings for three years in a row. Anyone wanting to start the diet can do so in a few easy steps, say experts, by just adding healthy choices to their daily diet.

The original article can be found here:

https://edition.cnn.com/2020/02/17/health/mediterranean-diet-microbiome-wellness/index.html

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• The ketogenic diet works by tricking your body into thinking its in starvation mode — with very few carbohydrates to turn into glucose, your body instead burns fat to use as energy.
• While most go on the diet to lose weight, evidence suggests a whole host of additional benefits to mental and physical health, though these findings still need to be confirmed.
• Recent research has added another potential benefit to the keto diet: It could help you defend against flu infections.

The low-carb, high-fat ketogenic diet might not just be good for your waistline; it could also keep you healthy this flu season. Yale University researchers discovered that mice who were fed a ketogenic diet were better at fighting off flu infections that those fed a high-carb diet instead.

How does the keto diet work?

People can use the keto diet to quickly lose weight by capitalizing on a metabolic state called ketosis. Normally, the human body gets most of its energy from glucose (i.e., blood sugar) derived from carbohydrates, but the body doesn’t have a good way of storing glucose. Because of this, the humans need an alternative energy source to get them through periods when they can’t get access to any food. Once the body is deprived of glucose, the liver begins to break down fat into an alternative energy source called ketones that can keep the body going long after it last ate.

Luckily, we can jump into this metabolic state without having to actually starve ourselves by simply eating no or very little carbohydrates — eating more fats and proteins keeps us feeling full while our bodies still burn fat to make ketones.

Interestingly, the keto diet seems to have a lot more effects other than weight loss. Ketosis appears to have wide-ranging effects throughout the body, with potential beneficial outcomes for diabetics and epileptics. There’s also some evidence suggesting a correlation between the keto diet and improved mental health and better outcomes in cancer treatments — though the research is still far from conclusive.

Now, it appears that the keto diet could offer another benefit: an improved defense against the flu. Researchers administered a lethal dose of the influenza A virus to two groups of mice: one group that was fed a keto diet and another that was fed a more standard diet. The keto mice consistently survived and fared better overall.

A thinner waistline and a stronger immune system

The researchers discovered that a keto diet appeared to activate genes that produce a specialized type of immune cells called gamma delta T cells. Tissue samples from the lungs of mice in the keto group confirmed that they had higher levels of these cells. The researchers suspected that these elevated levels of gamma delta T cells killed infected cells in the mice’s lungs, and they also appeared to increase mucus production in the lungs, helping to trap more of the virus.

Furthermore, when the researchers fed a keto diet to mice specially bred to lack the genes that code for gamma delta T cells, the diet had no effect on their survivability, confirming that ketosis was somehow upregulating these genes.

Further experiments confirmed that ketosis itself, rather than just a low-carb diet, seemed to be the triggering factor. The researchers fed some mice a high-fat diet with less carbs than the standard diet but more than the keto one. Specifically, the keto diet contained less than 1 percent carbs, the standard diet contained 58 percent carbs, and the high-fat, high-carb diet contained 20 percent carbs. While the high-fat, high-carb diet did elevate gamma delta T cell levels, it did not appear to do so to the degree where any benefit could be gained.

Remember to take your bacon-avocado omelet with a grain of salt

While this exciting finding does suggest that the keto diet may help you power through flu season, it’s important to remain realistic. For one, this study was conducted on mice, not humans. Animals respond differently to both treatments and diseases than humans do, and some researchers have found that animal trials tend to be conducted under different circumstances than human trials and can be less rigorous as well, sometimes resulting in biased findings.

What’s more, the keto diet may come with many health benefits, but its also not without its risks. The high meat component of the keto diet can damage your kidneys and cause gout, and the diet’s restrictive nature can lead to vitamin deficiencies. It ought not need to be said, but pregnant women and young children shouldn’t be put on the keto diet — the diet tricks your body into thinking it’s starving, which is not ideal for development.

Ironically, quickly switching from your normal diet to a keto one can actually give you flu-like symptoms. The “keto flu” is a temporary side effect of rapidly removing carbs from your diet that can cause nausea, headaches, weakness, issues with concentration, and other symptoms. Hardly ideal if you’re trying to stay ahead of the flu bug!

Fortunately, most of these negative effects can be mitigated or avoided by building a healthy keto meal plan and transitioning gradually into a keto diet. Undertaking any diet with the goal of improving your health will require doing some homework to figure out what works, and the keto diet is no exception. It’s also important to remember that the keto diet probably works best as a short-term diet. Few people can stick with the diet over the long term, so hard evidence on its long-term impacts is scant, but it’s unlikely that excluding healthy components of a normal diet (like fruit) would be sustainable. That being said, if these findings are verified, then it might not be a bad idea to try the keto diet once flu season rears its ugly head once again.

The original article can be found here: https://bigthink.com/surprising-science/keto-diet-immune-system?rebelltitem=4#rebelltitem4

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I’m all for a good quiche recipe, especially when it involves ingredients like bacon, spinach and sun-dried tomatoes. Those flavours just belong together, and then you stick those ingredients in a fluffy almond flour crust?

It pretty much makes for the tastiest quiche ever and you’d never even guess it’s a lower carb option!

BENEFITS OF LOW CARB SPINACH QUICHE

There are so many reasons why you need this recipe in your life!

This quiche is:

1. Satisfying: with your typical quiche, the crust is made out of refined flour which provides virtually no satiety at all since it’s low in both fibre and nutrients. With THIS quiche, however, the crust is made out of almond flour and coconut flour, which contains healthy fats and fibre. What does this mean? It will leave you feeling full for hours.
2. A great make-ahead dish: although it does take a bit of time up front to prepare this quiche, once you make it, it serves as a quick and healthy meal throughout the week!
3. Perfect for company: this quiche feeds up to 8 people, so it’s great to make if you’re hosting a gathering (think Easter or a holiday brunch)!
4. Nutrient-rich: Each serving contains half a cup of spinach which is a great way to pack those dark green leafy veggies in. Not to mention, each serving of quiche also contains 17 grams of protein for an ultra satisfying breakfast or brunch.
5. Delicious: As soon as I smelled this quiche baking in the oven, I knew that the flavour combo would be a winner. It turns out that spinach, sun-dried tomatoes, bacon and parmesan cheese go REALLY well together.

REQUIRED INGREDIENTS:

This quiche doesn’t require much from an ingredients stand point, but don’t worry. It contains a whole load of flavour!

You’ll require the following ingredients:

• Almond flour
• Coconut flour
• Coconut oil
• Eggs
• Milk
• Bacon
• Baby Spinach
• Onion
• Sun-dried tomato
• Parmesan Cheese
• Salt & pepper

HOW TO MAKE LOW CARB ALMOND FLOUR QUICHE CRUST:

This almond flour crust only takes a few minutes to whip together and the end result is a delicious and fluffy crust that rivals your typical higher carb crust!

To make the crust, combine the coconut flour, almond flour and salt in a medium-sized bowl.

Stir in 2 eggs and coconut oil until well blended.

The mixture should form a crumbly dough.

Using your fingers, press the mixture into the bottom and up the side of a deep dish pie plate. You may wish to wet your fingers slightly to prevent the dough from sticking to your hands.

Bake for 5 minutes in the oven set at 375 degrees F and set aside.

HOW TO MAKE SPINACH EGG MIXTURE:

Whisk the eggs and milk in a large bowl until combined.

In a large skillet over medium-high heat, cook bacon until crisp, about 10-12 minutes. Place on paper towel to soak up excess grease. Finely dice the bacon and set aside.

Add the spinach and onion to the drippings in the skillet and cook for about 5 minutes or until onion is golden and spinach has wilted.

Add the vegetables to the egg mixture and mix well. Sit in the parmesan cheese, sun-dried tomatoes, bacon and salt and pepper.

Pour the egg mixture into the prepared crust.

PUTTING IT ALL TOGETHER

Place in the oven and bake for 40 minutes or until quiche is puffed and knife inserted into the centre comes out clean.

Expert tip: You may need to cover the edges of the crust with foil after 20 minutes to prevent overbrowning, if necessary. Allow the quiche to stand for at least 20 minutes before cutting into individual pieces.

WHAT TO PAIR ALONG WITH THIS QUICHE

This quiche goes especially well with a salad or a side of roasted veggies!

Try out the following recipes:

• Roasted Asparagus Spring Salad
• Sweet Potato Hash
• Sweet Potato Kale Bowl with Creamy Roasted Garlic Dressing

HOW TO STORE

This quiche can be stored covered in the fridge for up to four days.

You can either store it directly in the pie plate that it was cooked in or transfer the slices over to an air-tight container.

REHEATING DIRECTIONS:

Reheat by placing the quiche in the microwave for 1-2 minutes.

Alternatively, you can cover the quiche with foil and place it in the oven set at a low temperature for 10 minutes or until heated through.

RECIPE FAQ:

How do I know if the quiche has cooked long enough?

You can tell if it’s cooked long enough by inserting a knife into the centre of the egg mixture. The knife should come out clean.

How do I prevent the crust from browning too much?

If you’re finding that the crust is browning too quickly, you can wrap cover the edges with some foil after about 20 minutes of baking.

Can I freeze this quiche?

Yes! I would recommend slicing it first and freezing the slices individually in an air-tight container. I haven’t tried freezing the whole quiche yet, so if you do try it out, let me know how it turns out in the comments below!

How do I defrost it?

Place the quiche slices in the fridge for at least 24 hours before serving to allow them to defrost fully.

Ingredients

• 3/4 cup coconut flour
• 3/4 cup almond flour
• 1/4 tsp salt
• 2 eggs
• 6 tbsp coconut oil melted

For the egg mixture:

• 8 eggs
• 1/2 cup milk
• 8 slices bacon
• 4 cups baby spinach tightly packed
• 1 cup onion diced
• 1/2 cup parmesan cheese finely shredded
• 1/4 cup finely chopped sun-dried tomatoes
• 1/4 tsp salt
• 1/4 tsp pepper

Instructions:

1. Preheat oven to 375 degrees F. Combine coconut flour, almond flour and salt in medium bowl. Stir in 2 eggs and coconut oil until well blended. The mixture should form a crumbly dough. Using your fingers, press into the bottom and up the side of a deep dish pie plate. Bake for 5 minutes.
2. Whisk eggs and milk in a large bowl until combined. In a large skillet over medium-high heat, cook bacon until crisp, about 10-12 minutes. Place on paper towel to soak up excess grease. Finely dice the bacon and set aside.
3. Add the spinach and onion to the drippings in the skillet and cook for about 5 minutes or until onion is golden and spinach has wilted. Add vegetables to egg mixture and mix well. Sit in the parmesan cheese, sun-dried tomatoes, bacon and salt and pepper. Pour mixture into prepared crust.
4. Bake for 40 minutes or until quiche is puffed and knife inserted into the centre comes out clean. You may need to cover the edges of the crust with foil after 20 minutes to prevent overbrowning if necessary. Allow the quiche to stand for 20 minutes before cutting.

Notes:

• You may wish to wet your fingers when pressing the crust into the pie plate to help to prevent the dough from sticking to your hands.
• Quiche can be stored in the fridge for up to four days.

Nutrition:
Calories: 419kcal | Carbohydrates: 15g | Protein: 17g | Fat: 33g | Saturated Fat: 17g | Cholesterol: 225mg | Sodium: 448mg | Potassium: 376mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1815IU | Vitamin C: 7mg | Calcium: 167mg | Iron: 3m

Original article can be found here:

https://www.hauteandhealthyliving.com/recipe-box/spinach-bacon-low-carb-quiche/

The post SPINACH & BACON LOW CARB QUICHE first appeared on Healthy Gab.

The post SPINACH & BACON LOW CARB QUICHE appeared first on Healthy Gab.

 

Holistic medical practitioner Datuk Dr Rajen Manicka (pic) said the type of food and supplements consumed affects one’s immune system.

“We believe that a high intake of turmeric, which Indians take daily, and onions, which is rich in quercetin, are foods that boost your immune system, ” he explained.

Rajen said a high sugar intake will be detrimental to one’s health, adding that people should consume more protein and water daily.

“It is important to also take a lot of protein, it doesn’t matter what type, be it fish or eggs, because protein is a very important component in the immune system, ” he said.

After water, glutathione – small protein molecules produced by every single living cell – is the second most important component that the human body needs.

Rajen said people who are low in glutathione have low immune system.

“Older people suffer more because they don’t have enough glutathione. You can take supplements that supply the body with glutathione or one that allows the body to make more glutathione.

“We’ve also done clinical trials, where glutathione is shown to have been able to boost the immune system against the Zika virus, ” he said.

However, nutritionist Dr Tee E Seong does not recommend taking supplements for the average healthy individual but encourages the practice of traditional dietary guidelines of the food pyramid.

“For people who are sick and have undergone surgery, or old people who cannot eat well, supplements will help.

“But for the average person, the 35-year-olds who are physically active or young children, there is no evidence to say supplements will help, ” he said.

Tee said should a person need to take supplements, it is best to seek the advice of a nutritionist.

“For vitamins, it does not mean that if we consume more, it will be better for us.

“There are limits of intake for vitamins and minerals, so if you want to take supplements at these times, it is better to talk to a nutritionist, ” he said.

Commenting on claims of turmeric and garlic intake as a combatant for viruses, Tee said although the spices may be an important source of antioxidants, singling out one food item alone is not going to help fight viruses.

“To boost the immune system, we need to eat more fruits and vegetables.

“The immune system should have been built up over the years, not just now, but we need more antioxidants now, and fruits and vegetables are the best source.

“Colourful vegetables and fruits such as carrot, tomato, colourful grapes and cabbage have a lot of antioxidants, ” he said.

Tee also noted that antioxidants in vegetables are not destroyed in the process of cooking, unlike the vitamins in them.

Drinking a lot of water, at least eight glasses a day and a balanced diet, is a must to build up the immune system, Tee advised.

University Putra Malaysia Food Science and Technology’s Prof Dr Azizah Haji Hamid said another important factor is to reduce stress as it causes poor immunity.

“Everyone has a different approach to dealing with stress.

“We can each do what works for us and it can be as easy as taking a walk, sightseeing or prostration, ” she said.

Original article can be found:

https://www.thestar.com.my/news/nation/2020/03/16/experts-advise-healthy-eating-to-boost-immune-system

The post Experts advise healthy eating to boost immune system first appeared on Healthy Gab.

The post Experts advise healthy eating to boost immune system appeared first on Healthy Gab.

When it comes to a Diabetic Diet, people think it’s all about avoiding table sugar and white rice. Even after avoiding this, many do not see a significant, rather no change in their blood glucose levels. Dietary management in Diabetes is much more complex than just controlling table sugar and White Rice.

Why wait till you become a victim of this? Work on ‘Diabetes prevention’ as soon as possible:

1. Be in your Ideal Body Weight Zone: Insulin is a Fat storage hormone, make every effort to lose those extra kilos in order to control the spikes in blood sugar levels. Excess belly fat causes chronic inflammation which might alter insulin’s action and cause the disease. Obesity, high waist to hip ratio (excess abdominal fat) is directly linked to Diabetes.

2. Stress Management: Chronic stress has direct connection again. High amount of circulating blood Cortisol (one of the stress hormone) demands more comfort foods, increases the sugar cravings. Again, we are in that vicious cycle of wrong food choices, weight gain and lifestyle related disorders.

Manage it well with whatever it takes: Counselling, regular exercise, reading positive books, spending time with nature, taking enough self-recovery breaks, yoga, meditation, pranayama etc. to deal with everyday stress.

3. Regular Exercise, Recover and Repeat: Most important mantra for Diabetes Prevention. Sitting for long hours, sedentary lifestyle means invitation to many diseases and not just the diabetes.

4. Clean Eating: Over-consumption of processed foods, sugar laden sweets and drinks is related to weight gain and thus related to Diabetes. Clean eating is about cooking from natural ingredients and not from processed ingredients. Stay away from highly processed and junk foods such as packet of chips, ready to eat noodles, pizza, burgers and so on. Homemade meals with right ingredients in right combinations must be preferred at all times.

Diabetes Prevention is easily possible with above tips. Implement one small change until it becomes a habit and then try a new change. The process must continue.

Is Diabetes reversible with Healthy Habits? 

Yes 100%. It’s a lifestyle related disease, hence if we make right lifestyle changes, we will surely experience the magic happening in our blood glucose levels.

Understand the Basics:

Glycemic Load (GL):This talks about how many grams of carbohydrates are present in the meal which affects blood glucose concentration and insulin response. Foods with GL<10 is usually considered good for Diabetes management. GL is probably more important than GI which varies due to many factors.

Glycemic Index (GI): This is about the rate at which glucose gets available to the cells. Every food has its own GI and we should mainly focus on foods or meal combinations with GI <50-55. E.g. GI of Glucose is 100, Boiled Potato is 82 and Apple is 38. Food texture, viscosity, ripeness, food processing, cooking method affects the GI too. For example: Soft rice and ripened banana would have higher GI than Basmati Rice or Raw Banana.

It is recommended to work with a qualified dietitian on a customized diabetic meal plan and learn how to get the GI index down of an overall meal. Adding ghee (or any fat), peanuts, nuts, acid (lemon/vinegar), fibre helps to reduce the Glycemic Index.

Remember the Game of Carb Portions: No matter how healthy and diabetic friendly Carbohydrate you choose with perfect GL and GI, portions are extremely important. Simply limit the consumption of carbs in your meal to control the blood glucose level efficiently.

Here is a brief list of foods to avoid with Diabetes:

1. Highly processed foods: Breakfast cereals (such as corn flakes, granola, Muesli). These easy breakfast options are usually coated with simple sugars such as honey or fructose corn syrup. You may use Rolled Oats, Puffed Rajgeera as a quick breakfast cereal option to be mixed in Cow milk along with fresh fruit and nuts.

2. Sugar laden drinks: squashes, mock-tails, soft drinks, any flavoured drinks, fruit juices.

3. Over-consumption of White Bread White Rice, White Pasta, White Suji, White Poha: Switch to unpolished rice, whole wheat or durum wheat pasta, Ragi or Jowar Suji, Red poha (which is processed from fibre rich red rice)

4. Simple Sugars: White sugar, brown sugar, honey, Jaggery, Molasses. Some of these are definitely healthy but it can spike the blood sugar level if not taken with low GI combinations or if eaten in excess. Moderate use of honey, jaggery is absolutely fine.

The list of foods to avoid with Diabetes can be elaborate but if you follow the main rules of Diabetes prevention even after you are being diagnosed with it, it shall help to manage the disease well.

Final Take Home Practical Tips:

1. Think Herbs: make good use of Methi seeds, Jamun powder, Unsweetened Jamun Juice and other Indian Home remedies. Our ancestors knew much more than current modern trends and science.

2.Less carbs: more proteins and fibre in all the meals and snacks

3. Add variety in grains: switch to low gluten, fibre rich Emmer wheat variety instead of Sihori, Sharbati or Lokwan, introduce millets, barley, raw banana flour as one of the carbohydrate sources. Do not stick to wheat and rice for all the three meals.

4. Do not fast and do not feast: space out your meals and eat smaller portions

5. Cook with less salt: use cold pressed oils for cooking, avoid sugar or jaggery in cooking

6. Read the Nutrition Label: many foods have hidden sugars even if the packet says no additional sugar. ‘Clean Eating’ is what we need to remind ourselv

Original article can be found here: https://calizen.co.in/health-wellness/basics-of-healthy-eating-for-diabetes-prevention/

The post Basics of Healthy Eating For Diabetes Prevention first appeared on Healthy Gab.

The post Basics of Healthy Eating For Diabetes Prevention appeared first on Healthy Gab.

 

Eating wholesome foods is a simple lifestyle change that can make a huge difference to your heart. Eat any of these foods instead of high-calorie, high-added-sugar foods or drinks, and you’re well on your way to a healthy heart diet.

1. Salmon

Along with other fatty fish, salmon contains a high amount of omega-3 fatty acids. The American Heart Association recommends eating fish at least twice a week. Use a low-sodium marinade and grill or pan-roast your fish. Serve with fresh vegetables or over a salad or pasta.

2. Oatmeal

Oatmeal is high in fiber, which can help lower cholesterol. When you’re choosing oatmeal, head for the old-fashioned oats or quick-cooking oats — steel-cut is even better. Avoid instant oatmeal. Top your oatmeal with fresh berries for a heart-healthy breakfast.

3. Legumes

Beans, lentils and peas are excellent sources of protein without a lot of fat. Studies over the years have documented legumes’ benefits for the heart. One study found that people who ate legumes at least four times a week had a 22% lower risk of heart disease compared with those who ate them less than once a week. Legumes also may help control blood sugar for those living with diabetes. Add legumes to soups, stews, chili, salads and pastas, or serve as a side dish to any meal.

4. Nuts

Varieties such as almonds, walnuts, macadamia nuts and pistachios contain good-for-your-heart fiber and vitamin E, which help lower bad cholesterol. Some nuts, like walnuts, are also high in omega-3 fatty acids. Look for varieties without a lot of added salt.

5. Blueberries

Eating a cup of blueberries a day reduces risk of cardiovascular disease by 12% to 15%, according to a recent study led by the University of East Anglia in the United Kingdom. The study found that eating one cup of blueberries per day resulted in sustained improvements in vascular function and arterial stiffness. Eat blueberries in cereal, with oatmeal, in a salad, with yogurt or just as a healthy snack.

6. Green vegetables

Your mother always told you to eat your vegetables — and she was right. Green vegetables such as broccoli, spinach, kale and other leafy greens are packed with vitamins, iron and folic acid. Steam broccoli and add a squeeze of lemon juice or olive oil for a heart-healthy side dish. Give greens a quick sauté with lemon or orange juice or make soup by puréeing them with a little low-sodium chicken or vegetable broth and white beans.

7. Sweet potatoes

Antioxidants found in sweet potatoes help shield our hearts, and sweet potatoes also contain vitamins C and E, potassium, calcium and fiber. Try roasting them and topping with a little brown sugar for a satisfying side dish or mash them as a replacement for white potatoes.

8. Asparagus

Asparagus is low in calories and contains heart-healthy anti-inflammatory nutrients such as folate and vitamins C and D. Grill or steam and drizzle with olive oil and lemon for a pretty side dish. Add leftovers to a salad for the lunch the next day.

9. Oranges

Oranges and other citrus fruits, such as grapefruit, provide flavonoids (an antioxidant), which can help lower your risk for ischemic stroke. Citrus fruits are also high in vitamin C, which has been linked to a lower risk of heart disease. Grapefruits are a great heart-healthy breakfast choice, and oranges are a satisfying afternoon snack.

10. Tomatoes

Tomatoes are high in heart-healthy potassium and are a good source of the antioxidant lycopene. Lycopene is a carotenoid that may help reduce “bad” cholesterol, keep blood vessels open and lower heart attack risk. Tomatoes are easy to add to your diet — think salads, soups, pizza, sandwiches, pasta, breakfast and more.

Original article can be found here: https://nortonhealthcare.com/news/heart-diet/

 

The post 10 foods for a healthy heart diet first appeared on Healthy Gab.

The post 10 foods for a healthy heart diet appeared first on Healthy Gab.