Everything You Need to Know About Chromium Supplement

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There are so many minerals that our bodies need. We are left confused over what we need to take, how we can get them, and the amount we need daily. If you have never heard of chromium, do not fear. You are not the only one.

One of the only times you will hear about it is if you have been diagnosed with a deficiency. You may have also heard about it if you have had a history of digestive problems. Your doctor may have mentioned the mineral in passing as one of those that you may need to get more of.

Chromium supplements may be required. Before you start taking them, here’s a look at everything you need to know about them to help you determine if they are right for you. You also find out more about how chromium helps your health and supports your bodily functions.

Chromium for the Digestive Health

Chromium is needed for a healthy digestive system. Only a small amount is needed, and there are high chances that you get enough through your diet, especially if you have spices, whole grains, and cheese. In fact, you can get enough from plenty of fruits and vegetables daily.

In some parts of the world, especially in the Western World, even the drinking water includes chromium. Also, if you cook with stainless steel materials, you will naturally get the mineral into your diet easily. There are high chances that you will never need to take chromium supplements because of all the sources that you get it from.

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However, some people will be at risk of developing a chromium deficiency. Your digestive system may not be able to absorb it effectively, leaving you with some health problems. Those most at risk include the elderly and people with diabetes. Certain diets may also lead to a deficiency since you can overlook the foods with it. This is when you may need to take chromium supplements to help support you.

However, how exactly does chromium work in your body? It is needed to help transport your blood sugar into your bloodstream and your cells. The blood sugar can then be used as energy and help to turn the other nutrients in your body into energy, especially proteins and fats. The mineral helps to prevent the blood sugar levels from increasing and requiring as much insulin to tackle it.

Because of the effect, it is possible that chromium can help those with type II diabetes manage their illness. It is possible to control your blood sugar levels, reducing the amount you suffer and could help to reverse the need for more medications. Before you start skipping your insulin medications, you will need to talk to your doctor. More studies are required to see just how chromium can help.

Some studies show that the nutrient can help with fat burning and muscle building. This is linked to the ability to turn more proteins, fats, and carbs into energy. It is possible to burn through more calories and get the nutrients where they need to be. Your body can use up the carbs more effectively. Since there is not as much blood sugar to cause a problem, the metabolism is not as likely to store calories unnecessarily.

It is not just the digestive health that benefits from more chromium. Studies have shown that glaucoma is more prevalent in those with low levels of the mineral. There are currently no studies that show chromium can help prevent the development of glaucoma when you have it or reverse the condition, but you can lower your risk of the onset of the condition.

At the same time, studies show that the mineral can help prevent some bone loss. Chromium helps to slow down calcium loss from the body, which is something that occurs as we age. Calcium loss happens mostly during and after menopause, due to the hormonal changes. A lack of the mineral can lead to brittle bones and the onset of osteoporosis, so it is worth finding a way to prevent it.

When Should You Consider a Chromium Supplement?

If you can get the mineral through your natural diet, is there any reason you should consider a supplement? Well, like with other nutrients, there are times that our bodies cannot absorb everything. There are certain types of people who will find supplements will help to overcome some of their health problems.

As mentioned, those with diabetes may gain some help through the addition of the supplement. This is especially the case if you have a high blood sugar problem.

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The mineral helps to manage and reduce the glucose levels in your blood. If you have diabetes, you will know that your glucose levels affect your health. The higher your glucose, the more insulin your body needs. This can cause major health problems, especially since your body is not able to gain benefits from lower amounts of insulin.

By reducing your blood sugar levels, your body does not need to produce as much insulin. You find another way to tackle the sugars, helping to improve your insulin receptor activity.

Studies have shown that chromium can help to improve your insulin receptor, meaning that less insulin tackles the larger amounts of blood sugar. Some diabetes patients have reversed their condition and no longer need to take medications. You will want to discuss this possibility with your doctor.

Other studies have shown positive results in women with a hormonal imbalance. Your hormonal balance will affect so many elements of your health. Women with the polycystic ovarian syndrome (PCOS) have seen the best results, but there is hope for women with other hormonal issues.

PCOS can affect your glycaemic control, which is linked to diabetes. In fact, women with PCOS are more likely to suffer from diabetes since the metabolism does not work properly and it is harder to get rid of the blood sugar levels and convert all nutrients to energy. With chromium, you improve the ability to convert food and calories into energy and naturally lower the blood sugar levels.

So far, studies are showing positive results. More studies are needed for a full consider how chromium can help.

While studies have not considered other hormonal imbalances, there is hope that chromium can help. This could help to manage some conditions caused by hormonal imbalances, including the struggle to absorb some nutrients.

Improving your mood could also be gained using chromium supplements. This is not just for those in a bad mood now and then, but for those with mood disorders including atypical depression and dysthymic disorder.

Theories into how the mood is helped involve the way chromium helps the cells. They become more sensitive to the amount of insulin in the body, making it easier for nutrients like tryptophan to pass around the body. Tryptophan helps to improve the amount of serotonin in the body. It is that nutrient that helps give you the warm, satisfied, tired feeling after eating plenty of turkey at Thanksgiving or Christmas!

Your body has more of the building blocks to release the happy chemicals from the brain. This makes it easier to overcome depression and other mood disorders since the right amount of serotonin is released. It is the low levels of serotonin that lead to low moods.

Chromium Safety

The big question many have, especially when they hear of a mineral for the first time, is whether it is safe to take. Chromium is a natural mineral that you will find in your food. It will help improve your bodily functions and health, and will not harm you.

However, this is only when you take the mineral in safe doses. If you take many supplements, you do put yourself at the risk of chromium overdoses. Like with anything, it is possible to get too much of a good thing.

Excessive chromium levels have led to low blood sugar levels in patients. Your body takes all the blood sugars to use for converting other minerals into energy. You are not left with enough for your short-term reserves, leading to problems with fatigue, dizziness, and nausea. If left to continue, you can have problems with hypoglycemia, which is just as dangerous as high blood sugar levels.

You may also experience stomach problems. Your digestive system is working overtime and can cause a variety of issues, including nausea and cramping. You may also experience some bloating and gas.

Some chromium supplements can make your allergies worse. There is also a case that you are allergic to the ingredients used in the supplements. You may find that getting chromium through natural methods is best.

More serious side effects of too much chromium include kidney and liver failure. You may experience an irregular heart rhythm, problems with your nerves, and other serious health conditions. The good news is many of these severe side effects are rare.

You do not just suffer from chromium problems from supplements. It is possible to get too much of the mineral due to your job since the mineral is gained through some metals. Some studies show excessive amounts can lead to some cancers and kidney damage. Skin conditions like inflammation and eczema are possible.

Taking Chromium Supplements with Other Medications

Before you start taking chromium supplements, you should discuss them with your doctor. This is especially important if you take other medications. Certain medications can affect the ability to absorb the mineral, while some medications are left ineffective because of the mineral.

For example, antacids can lead to the chromium not being absorbed into the body. This is due to the way the antacids affect the stomach acid and the breaking down of food to pass through the digestive system.

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Pregnant and breastfeeding women will also need to discuss taking the supplement. It is possible that the chromium will pass to the baby and studies are not sure how this mineral will affect the growth of a fetus or baby. This is the case with all types of dietary supplements.

The dietary supplements are not monitored by the Food and Drug Administration. While this does not mean they are dangerous, it does mean there are limited recommendations. A doctor’s care is always best to seek. In some cases, the chromium (and other dietary) supplements can interact with medications and conditions, making your health worse rather than better.

More research is needed into chromium supplements and how they interact with medications and health problems. Your doctor may want to keep a closer eye on your health if you do decide to take the supplements. If side effects are noted early on, your doctor will be able to make an educated decision over what to do next.

Getting a Safe Amount of Chromium

Now that you know the importance of the nutrient and getting the right levels, it is time to look at just how much you need. The body can work with very little, especially compared to other nutrients. However, the studies mentioned above did use larger amounts, with up to 1,000mcg per day to show the positive results.

Most females need 20-25mcg per day, depending on age. Those who are pregnant will need 30mcg, and those lactating will need to increase their intake to 45mcg.

You can get most of your daily requirement through your food and method of cooking. However, you may need more if you have a medical condition. This is when taking supplements is worth considering. Your doctor may recommend supplements if you struggle to get enough in your diet.

If you are going to take supplements to help a medical condition mentioned above, discuss with your doctor first. This will help to avoid any potential health problems.

Chromium Supplements Can Be Useful

In short, it could be worth your time taking chromium supplements. There are certainly plenty of studies that show benefits. However, there are also serious side effects to protect yourself again. The best thing you can do is make sure you get enough through your diet and discuss the option of supplements with your doctor.

Everything You Need To Know About Fiber Supplements

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Fiber Supplements Image Design 1 - Everything You Need To Know About Fiber SupplementsYou know that fiber is an important nutrient for the body. There are high chances that you have seen how weak your digestive system can become without it. Fiber helps to keep the whole digestive system working effectively. It ensures waste is removed, stools are comfortable to pass, and nutrients are absorbed into the body.

If you feel like you are not getting enough fiber in your diet or there’s an issue with allergies and sensitivities that make it hard to get fiber, you may look towards supplements. They can help increase the amount you get daily quickly and effectively.

However, they are certainly not a one size fits all option for getting more fiber. Here’s everything you need to know about fiber supplements to make sure they are safe for you.

There are No Proof Supplements Harmful

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You may hear many people telling you that supplements are not good for you. When you can get a nutrient naturally through your diet, why would you want to take something that’s human made? Many people view supplements as harmful ways to upset your hormonal balance. People view supplements in the way that they view pharmaceutical remedies for illnesses.

Well, don’t worry too much about taking the supplements. There is no evidence that the supplements are harmful to your health. In fact, the studies have shown the exact opposite.

Fiber is so good for your body that many doctors recommend that you take supplements to improve your health. Fiber helps to keep your bowel function normal.

Sure, it is better to get fiber from your food. You will also get a range of other nutrients through your food. When your digestive system is working efficiently, you will gain far more from the ingredients since you will be able to absorb more of the extra nutrients. Supplements do not offer other minerals, vitamins, and macronutrients as real food does.

However, that does not mean you should skip the supplements. Just because you eat foods with natural fiber,it does not mean you are going to see health benefits. Your body needs to be able to absorb it all. You need to get enough fiber through your food, and this is something that many people fail in.

Supplement Your Natural Meals with Man Made Fiber

The trick to gain everything is by using supplements the way they were designed. They are not to replace your natural fiber intake, but to supplement it. The clue is the name, right?

When you supplement your meals with the human made fiber, you will increase the amount of fiber that you get into your diet. You still get the vitamins and other nutrients from your food, but you get more fiber than you would have gained naturally. There is more of a chance of supporting your whole digestive health to take in all the other nutrients that you are getting.

It is worth looking at the amount of fiber you get naturally. You can then determine how much you are missing from your recommended daily allowance. This will help you find a way of using fiber supplements to contribute to your daily intake, so you are not stressing about the amount that you gain.

Fiber Supplements Do Have Some Side Effects

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While there is no proof that the supplements are harmful, not all the studies have only shown positive results. There are some side effects that you need to be aware of. This is especially the case if you take medications. If you suffer from certain health problems, you will need to talk to your doctor before you start taking the supplements as they could interact with your medications.

Fiber supplements can make it harder for your body to absorb some medications. This is common in those who take aspirin or carbamazepine medications. If you need these for a medical problem, you will want to make sure your doctor is aware of changing the amount you take in a day and find other ways to manage your medical conditions.

If you have insulin for diabetes, you will want to discuss fiber supplements with your doctor. The fiber can help to reduce your blood sugar levels, which could have a positive effect if you suffer from high blood sugar. You may find that you can reduce the number of medications you take for your health problem. However, this can make the fiber supplements a little dangerous if you naturally have low blood sugar levels. Your doctor may need to adjust your medication up to make sure your blood sugar levels remain healthy.

Other side effects are not as dangerous. Most people notice a little gas and bloating at first. This is because the body is getting more fiber than it has had in the past. It takes some time for the digestive system to get used to this and use it effectively. If you continue to take the supplements, you should find that the discomfort comes to an end after a few weeks.

You can minimize some bloating and gas issues using water. Make sure you take your fiber supplements with water and drink plenty of it throughout the day. The water will work with the fiber to keep your digestive system working effectively.

There Are Different Types of Supplements

While you likely initially think of pills that you swallow whole, there are many different types of fiber supplements. If you have mentioned taking them to your doctor, they will likely want to know which type you are considering. Make sure you go in with all your options that sound best for you to help your doctor determine if they are right for you.

Synthetic fiber is one of the most common. You can get powders that you add to your water, capsules that you take like painkillers or chewable forms that are more like candies. These supplements offer a “functional fiber” that will help to get to work on your digestive system immediately. While most of these forms are synthetically made, you can get some natural sources.

Natural extracts are popular options for those looking to avoid issues with their health. You just need to know the form of natural supplement you start to take. Lignin is one of the most popular as it is easy to extract. It is a compound that is naturally made of plant cells.

However, you can also opt for cellulose, pectin, or gum. These are sugars found in different sources. Cellulose is from the plant cells, pectin is from berries and fruits, and gum is from seeds.

Another option is psyllium. This is from Plantago plant husks and has shown excellent benefits against bad cholesterol levels in the diet. By lowering the bad cholesterol, it is possible to protect the heart and whole cardiovascular system. Studies have only shown this form of natural and unnatural fiber is beneficial for lowering bad cholesterol levels.

Taking a Right Amount of Fiber

Make sure you get the right amount of fiber in your diet. Adding too many supplements into your diet can be dangerous. Your body is not used to the amount that you get, and you can end up with many uncomfortable side effects. It is not just about the bloating and gas. Some people have more cramping, as their digestive system tries to handle everything.

Thisis not just a side effect of supplements. Increasing your natural fiber intake through your food can lead to the same side effects.

Doctors recommend that you increase the amount of fiber you get slowly. Allow your body a chance to adjust and then add a little more fiber. Listen to the way your body feels, especially when combine natural and supplemental fiber into your diet.

Experts suggest that you get around 14g of fiber for every 1000 calories that you eat. Women only need around 25g of fiberdaily for a healthy digestive system. When you get older, you can decrease the amount to approximately 21g. Taking a little extra is not going to do much harm, but you will want to avoid overdosing on this nutrient.

You do not need more than 50g of fiber in your diet daily. Studies have shown that any more than this can negatively affect the way your body absorbs all the nutrients that you give. You want to improve the natural absorption of other nutrients, not make it harder!

Too much can also lead to another discomfort in the gut. You can make the stools too lose or cause more cramping, as your digestive system struggles to manage the amount you are giving it.

The side effects are why it is so important to talk to your doctor before taking supplements. This is even the case if you are healthy. You want to make sure you do not cause other health problems by taking too much fiber daily.

Always make sure you take the fiber with water. You want to remain hydrated throughout the day. The fiber will absorb more water, which will leave your body without it in areas that it needs it. The best thing you can do is add extra water, especially in the beginning. Give your body a helping hand that you can for a healthier lifestyle.

Get Plenty of Other Nutrients

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You cannot just focus on the fiber in your diet. It is essential that you look at all the other nutrients, both macro, and micronutrients.

A high protein diet is essential for a high fiber diet. The two nutrients work together to avoid loose stools and ineffective digestive systems. They both break down slowly but help to absorb more nutrients into the whole body. The protein will help to keep your muscles building, while the fiber helps with digestive complaints and other health problems.

At the same time, you will need to think about vitamins and minerals. Remember that the fiber supplements will not include these. While you can take other supplements, it is best to get as many nutrients through their natural forms. Think about the food you eat daily to help improve your overall health.

Don’t Worry About Initial Weight Gain

You have likely heard that fiber can help you with weight loss. The nutrient takes longer to break down, so you feel fuller sooner than you would with some other nutrients. The nutrient also takes longer to break down over time, so you do not feel as hungry throughout the day. You can eat less throughout the day, helping to create a calorie deficit.

However, you will not initially see a weight loss because of the nutrient. Your body needs to adjust to the amount of fiber you are now adding in. You can find that you gain a little weight at first, as your body handles the digesting of the nutrient and you change the way and amount you eat throughout the day.

Bloating can make you feel heavier than you are. You can find that clothes do not fit well, despite the scales telling you that you have not gained any weight. This is your body adjusting slowly and managing the new levels.

Don’t worry too much about the initial weight gain. You will often find that after a few days the weight comes off and you do not feel as bloated as you once did.

You can minimize the feeling of bloating and weight gain. Start by increasing your fiber amounts slowly. This will give your body time to adjust. Drinking more water can also help, as your body can push the fiber through quickly and effectively.

Will You Add Fiber Supplements to Your Diet?

Fiber supplements are a popular way to add more of the nutrient to your diet. They are not necessary, but they can be useful. Make sure you follow the recommendations for fiber that you get and look at both natural and synthetic options.

There are no studies that show long-term health problems, but this will depend on your current health. Talk to your doctor before adding any supplements to your diet to protect your overall health.

Everything You Need To Know About The Gaps Diet

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Gaps Diet Image Design 1 - Everything You Need To Know About The Gaps DietWith all the different diets available right now, the best thing anyone can do is learn about the diets and find out which one to follow. The GAPS diet is a derivative of the SCD or Specific Carbohydrate Diet. This diet is primarily focused on avoiding foods which are hard to digest. Such foods may cause damage to the body’s gut flora. People on the GAPS diet will then have to replace these foods with nutrient-dense options. This will give the lining of their intestines a chance to strengthen and recover.

GAPS stands forGut and Psychology Syndrome and its protocol was created by Dr. Natasha Campbell-McBride. The protocol is a short-term diet along with healthy lifestyle changes which are meant to heal a person. She used this protocol to treat her son who has autism. This diet is meant to treat 3 underlying causes of common diseases. These are nutrient deficiencies, imbalances in the gut flora, and leaky gut.

Simply put, this diet consists of the following:

  • Avoiding complex carbohydrates because they nourish pathogenic bacteria.
  • Focus on fermented foods and probiotic supplements to restore the body’s gut flora.
  • Focus on traditional foods which are nutrient-dense to heal nutrient deficiencies.
  • Reintroduction of a specific series of foods.
  • Healthy lifestyle changes including detoxification and other steps to boost the immune system.

A Brief History

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Dr. Natasha Campbell-McBride was the one who designed the GAPS diet. She created it in Russia after she received her post-graduate degree. Back then, she was a neurosurgeon and a neurologist. When the doctor moved to the UK, she then received her degree in Human Nutrition. She wrote a book about the diet and now had a second edition.

In her book, she says that people need to understand the role and importance of the gut in a person’s overall health. Since the ancient times, people believed that many diseases start in the gut. Primarily, she created this diet to cure autism, which her son has. She claims that the diet can cure the disorder because its cause is an unhealthy environment of the gut.

According to Dr. Natasha, children develop gut flora which is abnormal from the very start of their lives. Because of this, their digestive systems aren’t good sources of nourishment. Instead, they become a major source of toxins. She further explains that when these microbes and toxins from the digestive system go into the bloodstream. When that happens, they also go into the child’s brain, which causes autism and many other diseases.

Because of her desire to cure her child, she researched the best foods to support a healthy gut flora and applied them to a diet, the GAPS diet. Although there may be changes in the diet in the future, it’s still becoming quite popular. This is because a lot of people who have tried it say that they’ve seen the benefits and results of the diet.

Who Should Follow the GAPS Diet?

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The GAPS diet isn’t for everyone. However, it may be the factor which turns a person’s health around. Anyone who has been experiencing issues with their gut should start thinking about following this diet. This diet is also ideal for certain people who are experiencing various illnesses and diseases. Here are other diseases people may have which should make them start thinking about following the GAPS diet:

Anemia. People may not know it, but anemia starts in the gut. If a person has severe anemia and the body isn’t responding to medicines or iron supplements, it may be a sign of pathogenic bacteria overgrowth. These bacteria protect themselves by using iron build biofilms.

When there’s an imbalance of the gut flora, such bacteria and other pathogens create structures in the gut where they start living. In these biofilms, they conceal themselves from the immune system, so they can multiply and flourish. The GAPS diet addresses overgrowth of pathogenic bacteria, which may cure a person’s anemia.

Arthritis. This disease also results from an imbalance of gut flora and a leaky gut. When a person has either of these conditions, toxic components from the digestive tract go into the bloodstream. When this happens, they tend to stick to collagen muscles which are found in the joints. Because of this, the body’s immune system sees the collagen as toxic,so the immune system responds by attacking it.

Therefore, the GAPS diet may help in reversing one’s arthritis. The body will get better at managing inflammation by cleansing the toxins. It may also seal leaky gut, which will further promote the healing process.

Autism or a learning disability in children. Such disorders all begin with the gut-brain axis. This happens to be the communication between the bacteria and nerve cells in the gut and the person’s brain. This connection is very complex, and scientists are just starting to learn about it.

The factors which the GAPS diet targets help in the treatment and healing of autism or other learning disabilities. Another reason why the GAPS diet is beneficial is that when a person has leaky gut, the toxins may start reaching the brain. This may be the reason why the disorders aren’t improving.

Autoimmune disease. Usually, all kinds of autoimmune diseases start in the gut. Usually, it begins with a leaky gut. The bodies of people with leaky gut can’t detoxify properly. Because of this, the toxins spread through the body which triggers an immune response. Then the antibodies start attacking the body’s healthy tissues.

When a person follows the GAPS diet, he won’t be consuming foods which promote a leaky gut. Along with this, it also floods the body with foods which help rebuild healthy tissues. So, the leaky gut may seal up, and the body will be able to recover.

Chronic candida overgrowth. Although there is such a diet called the Candida diet, it doesn’t deal with the cause of the fungal overgrowth. Because again, the main reason for this is a leaky gut. The Candida diet starves the fungus but doesn’t treat the cause.

Since the GAPS diet deals with the cause, it’s a much better way to treat the fungal infection. The person will be eating foods which will promote the healing of the leaky gut, therefore fixing the cause.

Depression or a form of mental illness. Studies have shown that such illnesses aren’t head problems, they’re digestive problems. The GAPS diet also addresses depression, anxiety, schizophrenia, OCD, and bipolar disorder. A lot of people with these conditions have claimed that they achieved incredible results because of this diet.

The GAPS diet addresses neurotransmitter deficiencies. This is done by enhancing digestion of proteins and balancing the gut flora. It also works with hormonal imbalances and leaky gut. Such things help in treating these illnesses, therefore improving them.

Eczema. Until now, no one knows what causes eczema exactly. However, a lot of holistic practitioners believe that the main underlying cause is again, a leaky gut. It might even be caused by intolerances to certain foods.

It’s a fact that a lot of people who followed the GAPS diet were able to reverse the effects of eczema. Some of them have even said that they noticed results just a few days after beginning the diet. No matter what the case of your eczema is, you’ll benefit from such a diet.

Hay fever and allergies. Many people are unaware of the fact that the origin of seasonal allergies in the gut. For the body to regulate histamine, the gut flora needs to be in the right balance. Gut pathogens produce histamine. It’s an essential kind of neurotransmitter in the body.

But when these microbes keep growing because there isn’t enough good gut flora, there’s an overproduction of histamine. This causes the body’s functions to react to the histamine in negative ways. Remember, the GAPS diet helps bring back balance to the gut flora. This means that it deals with the cause of too many histamines.

Highly susceptible to colds. The human body has a lot of bacteria in the gut. Aside from this, most of the immune system resides there too. This means that when there’s something out of balance in the gut, a person may start experiencing different diseases, especially the common ones like colds.

So, people who want to lessen the risk of getting colds should consider going on the GAPS diet. It will give the body’s immune system a boost while keeping the gut well-balanced.

People who have taken (or are taking) oral contraceptives. Studies have shown that oral contraceptives cause irreparable damage to the otherwise healthy gut flora. And the dangerous part about this is that when a woman conceives and gets pregnant, she may pass on her imbalanced gut health to her child. Then the child will pass it on to her child. That’s why it’s important to keep the gut flora healthy, especially for women. Aside from this, pills for birth control also cause different nutrient deficiencies as well as hormonal imbalances.

Fortunately, there’s a way to restore the balance of gut flora, and that’s to follow the GAPS diet. So, it’s highly beneficial for women who are taken or who have tried taking oral contraceptives in the past.

Stages of the GAPS Diet

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The GAPS diet has different or phases. Just like most diets, the very first stage is usually the hardest, and it’s also the one which puts most people off. People who can’t keep up with a specific diet from the beginning won’t be able to maintain it until the end.

The Introduction Diet. Just as previously mentioned, this part of the diet may be off-putting to a lot of people. This is mainly because it involves intense modifications in a person’s regular diet. This stage comes with its sub-stages.

  • First, the person may only consume a very strict diet, water at room temperature, and probiotic supplements.
  • Second, the person may add new foods to the diet. These include raw egg yolks (organic), fermented fish and homemade yogurt. The person may also consume some types of soups, casseroles, and stews.
  • Third, the person may add even more foods to his diet. Such foods are squash pancakes and avocados.

As the diet progresses, the person may be able to add more and more foods at each stage. These foods are mainly vegetables, some meats, and fermented foods. Any foods which are baked must be avoided. In this diet, some people may remove fruit, nuts, and honey altogether. However, if a person’s body has a severe reaction to the diet, he may go back to the earlier stages of this phase.

Supplementing the diet. Since this diet is very restricted, it means that a person may pass up some foods which are rich in nutrients. So, people following this diet will benefit a lot from taking some select supplements. The most recommended ones include:

  • Digestive enzymes
  • Essential fatty acids
  • Mineral supplements
  • Probiotics
  • Vitamin supplements

Detoxifying the body. Aside from following the diet, a person may need to start detoxifying his body. This means that one needs to ensure that the body is free of chemicals. Some people drink fresh juices made from fruits, vegetables, and herbs to help activate and regulate the bile flow in the liver.

A coffee enema is also a popular choice, but it’s not recommended. This involves injecting coffee into a person’s anus. This cleanses the large intestines as well as the rectum. However, a lot of medical authorities and experts see this as very dangerous.

There are many ways to cleanse and detoxify the body. But a lot of people agree that the best way to do it is naturally. No matter what method a person chooses, he must first research how to do the detoxification as well as the side effects of doing it.

Tips for following the GAPS Diet

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Before anyone starts thinking about following the GAPS diet, a person needs to do enough research. Each stage involves rules so one must be aware of all of them. It’s also important to look at the sources of the foods one will need for the diet instead. Go through different supermarkets in the area to find out where to buy the required food items. Here are some helpful tips for following this diet:

  • At each meal, be sure to combine vegetables (prepared in different ways) with fish and meats to balance the pH levels. Body pH levels which are too alkaline or too acidic aren’t ideal for the gut.
  • Avoid eating fruits (aside from avocado) with meals so as not to disturb the body’s digestion of the meats.
  • As much as possible, find food options which are organic and chemical-free.
  • Each meal must also contain a lot of natural fats. Animal fats are highly beneficial.
  • Also at each meal, consume a cup of meat stock or bone broth. This may help in the digestion of the meats and fats.
  • Focus on different fermented foods. If not used to such foods, introduce them to the body gradually. Also, try to observe how the body reacts to them.
  • Avoid canned and processed foods. These also include refined carbohydrates and foods which contain preservatives, chemicals, and artificial ingredients.

The 15 Terrible Coffee Side Effects You Need to Know About

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Last Updated: 28th September 2016

You’ve just read the title, and now you’re thinking “What? How could anyone say anything bad about coffee? My precioussss…”

Gollum comparison aside, most coffee drinkers are pretty passionate about their Java. Being a coffee snob is pretty much a way of life these days. With so many different cultivars of coffee in so many different recipes, it’s hard not to love coffee.

But don’t get up in arms just yet!

We’re passionate about coffee as well. I’ve been known to down my fair share of Joe–everything from a proper espresso to a cappuccino latte to frappes and even the lesser-known drinks (like Bulletproof Coffee).

Note: I REFUSE to try Pumpkin Spice Latte. Sue me.


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Image Source: BrandEating

You know the old saying, “Too much of any good thing can be bad for you”? Coffee is so delicious and wonderful that there HAS to be downsides to it!

In this post, we’re going to take a look at coffee side effects to answer the question “Is coffee bad for you?” once and for all.

Set aside your passion for coffee for a moment so you can critically examine the side effects of coffee listed below.

Even if you know everything there is to know about coffee, you may learn a few things about the potential drawbacks of coffee…

Coffee Side Effects


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Here are some of the reasons that drinking coffee ruins you:

  • Makes all other beverages bland and boring by comparison. I mean, really? A cup of tea after drinking espressos for years? You’re better off drinking hot chocolate, or maybe a mocha. Oh right, that’s coffee again.
  • Becomes an important part of your life until you can’t function without it. Morning is probably not a great time in your household, not until the first cup of Joe is nearly empty. (This might lead to relying on it to stop snoring and other related sleep apnea issues!)
  • Makes you prone to fits of rage if someone is taking too long at Starbucks. “Come on! Do you really have to customize your order? You’re here for a cup of coffee, not a low-fat, soy milk, odd-flavored dessert!” Sound familiar?
  • Increases your tendency to scoff at people who drink regular coffee. You’re so used to slow-brewing your own home-ground Arabica that you can’t imagine how anyone can drink the pathetic stuff brewed in the break room.
  • Your head is stuffed with useless information. You know what a “cupping” is, what a “microlot” batch is, you understand terms like “leguminous”, and you say things like “tastes like Kenya”.
  • You’re going broke. Regular store-bought coffee just doesn’t cut it for you anymore! If it’s not way overpriced, free-trade, organic, specialized coffee, you won’t let it touch your palate.

Pretty nasty side effects, right? And that’s before we even get to the effects coffee has on your body…

The Real Side Effects Of Coffee


Main side effects of Caffeine - The 15 Terrible Coffee Side Effects You Need to Know About

Image Source: Healthy Mind and Body 

Humor aside, coffee does, unfortunately, come with some unpleasant side effects. We may not be talking “sprouting warts on your tongue” or “breaking out into hives”, but the coffee side effects are very real.

Here are some of the side effects of coffee you need to know about:

Increases blood pressure — It’s a well-documented fact: caffeine raises your blood pressure. However, did you know that the increase in blood pressure is caused by vascular resistance, and not by an increase in your heart rate or blood flow?

This means that caffeine makes your heart work harder to pump blood through your body.

High blood pressure is one of the most common risk factors in coronary heart disease. Roughly 70 million American adults (29%) suffer from high blood pressure. If you are one of these adults, drinking coffee will only make the problem worse.

Essentially, it will force your heart to work double-time just to pump oxygen and nutrients through your body. For those with high blood pressure, perhaps it’s time to cut back on the Java.

Increases acid production — Specifically hydrochloric and gastric acids. Both of these acids are necessary to break down the food in your stomach. However, too much acid can cause problems in your stomach.

The acid can eat into the stomach lining (causing ulcers), or it may increase your risk of acid reflux.

This is even more of a problem if you drink coffee first thing in the morning, when there is no food in your stomach to mitigate the effects of the acid.

Oddly enough, it’s not the caffeine’s fault! One study discovered that the roasting of the coffee is most likely responsible for the increased gastric acid release.

Men who consumed regular and decaf coffee had higher levels of gastric acid than men who consumed non-coffee caffeine supplements.

Worried about an increase in stomach acid? Either drink your coffee on a full stomach, or cut back on the acid-producing foods in the meals where you have a cup of Joe.

Causes stomach/digestive problems — Not everyone who drinks coffee experiences digestive problems or a “rumbly tummy”, but most people suffering from IBS, ulcerative colitis, gastritis, peptic ulcers, and Crohn’s disease will find that the coffee irritates their digestive system and makes their stomach/digestive problems worse.

You see, when you drink coffee, you increase the production of acid in your stomach. This increase in acid weakens your stomach lining, making it easier for bacteria (like the H. pylori bacteria responsible for ulcers) to burrow into the stomach tissue.

And the effects aren’t limited to your stomach! Coffee can also irritate your small intestines, causing cramps, abdominal spasms, and alternating constipation and diarrhea–a condition known as IBS. Thankfully, this is a fairly rare side effect of caffeine!

Contributes to heartburn/acid reflux — Have you ever felt a burning, stabbing pain in your chest after drinking coffee? How about a feeling like the top of your stomach (mid-chest) is on fire? If so, coffee may be causing acid reflux or heartburn.

Caffeine relaxes the lower esophageal sphincter, the muscle that stops food from coming back up your throat once it hits your stomach. When the sphincter relaxes, it allows food and acid to come back up the esophagus, and the acid burns the unprotected tissue of your esophagus.

Coffee isn’t the only drink that can cause heartburn and acid reflux–caffeinated sodas and teas are also responsible. Still, if you’ve got that stabbing, burning pain, perhaps it’s time to give your body a break and cut coffee/caffeine for a week or two.

Affects brain and central nervous system — We all know that coffee makes us feel awake, but do you know why?

Coffee doesn’t actually cause your body to produce more energy; instead, it shuts off the part of your brain that registers tiredness.

Coffee antagonizes the receptors in your brain that recognize adenosine, the chemical that signals fatigue. By turning off these adenosine receptors, coffee tricks your brain into thinking that you are more alert, awake, and focused than you really are.

This blocking of the adenosine receptors will make you feel awake and alert, but woe to you when the caffeine wears off. Because these receptors have been shut off, they become MORE sensitive when the caffeine stops blocking them. Hence, you feel the “coffee crash”.

Caffeine also affects your central nervous system, and it can cause problems like:

  • Anxiety
  • Jitters
  • Nervousness
  • Irritability
  • Drowsiness

Something to be aware of as you sip your Java!


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De-sensitizes your body to caffeine — We all know what happens when you drink coffee regularly: you have to drink more and more to get the same effects.

Caffeine is as addictive as nicotine and recreational drugs, and it affects your body the same, meaning no matter how much you drink, you never get the same “high” you got the first time.

The more coffee you drink, the more you need to drink to get that same effect. This is why so many coffee drinkers go from mild Americana-style coffee to cappuccinos and espressos. For espresso drinkers, there are few options–like Death Wish Coffee (the name speaks for itself…)

Not only is it hard to get the same “high”, but you develop a dependence on caffeine in addition to the tolerance. If you stop drinking coffee, you get the “shakes”, a headache, and other downsides.

Affects nutrient absorption — One of the most notable examples is coffee’s effect on calcium absorption. Coffee essentially interferes with your body’s ability to absorb calcium, preventing it from reaching your bones.

Excessive caffeine intake can lead to bone thinning and osteoporosis. (For those taking green coffee bean supplements, this is also one of the green coffee bean extract side effects…)

Excess body fat — Now, to be clear, this isn’t a side effect of coffee, per se. Just drinking black coffee can actually stimulate weight loss, and will increase your energy at the gym.

However, how many people actually drink their coffee black and ENJOY IT? A large majority of people add milk, sugar, or both to their coffee. And don’t get me started on the fancy coffees you get at Starbucks!

Between the cream, whole-fat milk, high-sugar flavorings, and whipped cream toppings, you can end up consuming upwards of 500 calories in a single cup of coffee. Drink two or three of these per day, and you’re talking about A LOT of extra calories.

It’s a bit of a hard saying. To keep your coffee healthy, you have to keep it simple. However, this makes it bitter and harder to drink. Tough call, right?

Laxative and diuretic — This one is a bit of a mixed bag. Many people depend on coffee for their regular bathroom trips, thanks to the fact that caffeine triggers peristalsis–or the contraction of your bowel muscles that send the waste material toward the exit.

By triggering peristalsis, coffee helps to empty your digestive system, eliminating waste.

However, it’s not all good. First, your body may become dependent on the caffeine to trigger this muscle activity, meaning it will be unable to excrete waste without the aid of caffeine.

It also acts as a diuretic, making your body flush water–fluid that may be necessary for a healthy body. To make things worse, a lot of the food emptied from your intestines as a result of the caffeine isn’t fully digested. You end up missing out on vital nutrients thanks to the fact that coffee empties your bowels before they’re ready.

Add to that an increased risk of irritation/inflammation, and you’ve got a good reason to hesitate before drinking coffee.

For a normal, healthy person, coffee won’t cause problems with your digestive tract. However, if you suffer from gastrointestinal disorders (like IBS, gastritis, Crohn’s disease, etc.), it may be a good idea to check with your doctor before drinking coffee.

Other negative side effects — Here are a few more minor side effects of caffeine and coffee:

  • Coffee, if consumed in excess, may increase your risk of gout.
  • Coffee drinkers between the ages of 18 and 45 have a higher risk of mild hypertension, potentially increasing their chance of developing cardiovascular disorders.
  • One study discovered that women who drink up to 250 milligrams of caffeine per day had a 150% higher chance of developing fibrocystic breast disease than non-coffee drinkers. If the caffeine intake increased to more than 500 mg per day, the chance of FBD increased to 230%.
  • According to the University of Alabama, women who drink a lot of coffee have a 70% higher chance of developing incontinence and leaky bladders.
  • Headaches aren’t only caused by coffee withdrawal, but can be result of too much caffeine.
  • Women going through menopause often notice more vasomotor symptoms thanks to coffee.

Also, intake of at least two caffeinated beverages a day of men and women prior to conception increases the risks of miscarriage. Studies show that male preconception consumption of caffeine was just as strongly associated with pregnancy loss as that of females. This leads to the conclusion that caffeine intake of both parties during this time directly contributes to pregnancy loss. 

A lot of negatives, right? Sounds almost more harmful than good, doesn’t it?

So, now it’s time to answer the question, “Is coffee bad for you?” Are the side effects of coffee a deal-breaker, or can you keep drinking regardless?

In the end, it comes down to individual choice. You know what the coffee side effects are, and you can see how caffeine affects your body. You’re a grown-up able to make a wise, informed decision for yourself!

Everything You Need To Know About Almonds for Weight Loss

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ALMONDSFINAL - Everything You Need To Know About Almonds for Weight Loss
Last Updated: 30th September 2016

Almonds have long since been considered a health food and their reputation for aiding weight loss is certainly well deserved.

Although regularly consuming small portions of all nuts can help to contribute towards a healthy and happy body, eating raw almonds for weight loss is by far the most successful way to wave goodbye to those unwanted pounds.


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Most people shy away from including almonds in their diet plans when they are trying to lose weight because of their relatively high-calorie content.

It is automatically assumed that all high-calorie foods are detrimental to diets.

However, this is a common misconception and studies have shown that using almonds for weight loss is an effective way to assist in shedding fat.

Why Should You Eat Almonds?


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Although almonds are made up of a whopping 72% fat, the majority of their fat content comes from the monounsaturated fats that contribute towards a healthily functioning body.

Consuming almonds is an excellent way to top up your “good” fats as they provide a quality source of the essential fatty acids needed to maintain a healthy heart and cholesterol levels.

Evidence from research indicates that regularly eating foods that are high in monounsaturated fats, such as almonds, avocado, and olive oil, can contribute towards successful weight loss.

One study found that individuals who followed a controlled diet incorporating a small portion of almonds lost more weight than those individuals who followed the same diet but with added complex carbohydrates in place of the high fat snack.

The people following the diet enhanced with almonds consumed a daily total of 39% fat whereas the diet enhanced with complex carbohydrates had a daily total of just 18% fat, completely dispelling the myth that high-fat foods are detrimental to weight loss.


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The International Journal of Obesity conducted a similar study which found that a restricted diet enriched with almonds improved the abnormalities contributing to metabolic syndrome in individuals.

The study concluded that the combination of diabetes, high blood pressure and obesity that results in metabolic syndrome were all eased by the simple inclusion of a small portion of almonds in the daily diets of the participants.

The group of participants were put on calorie controlled diets with one-half consuming a small portion of almonds and the other consuming the equivalent amount of calories from complex carbohydrates on a daily basis.

Although both groups did lose fat on the restricted diets, it was found that the weight reduction over the 24 week period was significantly greater in those individuals who had consumed almonds than in those who did not.

The findings suggest that eating almonds in moderation can play a crucial role in combating not just obesity, but other health problems that are associated with being over.


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Carbohydrates make up just 15% of each almond’s total nutrients meaning that they are an ideal addition to the diet of anyone who may be following a low carb diet such as the paleo diet.

It has been suggested that opting for a low carb diet which incorporates foods high in monounsaturated fats can reduce the risk of heart disease by helping to decrease the stubborn “bad” fats that encircle vital organs and can be found in the area surrounding the stomach.

Many individuals opt for snacks that are high in carbohydrates such as chips or muffins when they are on the go simply because these are the foods that are most widely available.

Most people do not realise how detrimental to weight loss this high carbohydrate convenience foods really are and rely on them to stave off hunger pangs when they strike.

Why not try using almonds for weight loss yourself and keep a small packet of them handy for those times that you need a quick snack on the go?

Almonds for Muscle Building


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Almonds have the highest protein content out of all the nuts and this, when combined with the quality source of omega 3 and omega 6 fatty acids that they provide, can contribute toward losing fat and achieving a lean look.

The amino acids found in almonds are the building blocks of muscle and are crucial when it comes to growing and maintaining the muscle mass needed in order to achieve the toned look that many people desire.

The combination of the high protein and fat contents in almonds also provide a boost in energy levels meaning that eating almonds can benefit you when participating in physical activity as they can help to enhance performance.

In addition to this, it has been suggested that almonds act as an appetite suppressant due to their ability to stabilize blood sugar levels.

Evidence suggests that the high levels of the monounsaturated fat present in almonds can leave people feeling fuller for longer, meaning that they are less likely to reach for that unhealthy cookie while in between meals.

The Nutritional Content of Almonds


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Almonds are by far the most nutrient dense nut and are absolutely bursting with the vitamins and minerals required to maintain a healthily functioning body.

They provide an excellent source of Vitamins E, K, B16 and B12 in addition to Riboflavin and Folate to name just a few.

Almonds also contain high levels of a multitude of minerals including Iron, Zinc, Potassium, Calcium and Manganese, all of which play a key role in aiding cellular processes in the body and help activate energy productively.

This means that simply including a small handful of almonds in your daily diet is enough to guarantee that your energy levels will soar, leaving you less likely to experience that mid-afternoon slump that can so leave you reaching for a sugary quick fix.

The seemingly endless health benefits of almonds do not end there though as, in addition to providing a good source of vitamins, minerals, and fatty acids, almonds also provide an excellent source of fiber.

Just 20 almonds per day provide 3.5 grams of fiber meaning that the tasty nut makes an ideal addition to the diet of anyone who struggles with digestive issues such as bloating and constipation.

Almonds and Heart Health


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In addition to easing the health problems associated with metabolic syndrome, it has also been suggested that including a small portion of almonds in an individual’s daily diet can prevent the onset of heart disease.

One report in the Journal of the America Heart Association examined a study that took place over a six-week period and concluded that regularly consuming almonds decreases the level of “bad” cholesterol in the body.


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In the study, a group of 48 individuals consumed a calorie controlled diet with one-half eating a small portion of daily almonds and the other half instead eating an isocaloric muffin substitute.

Although the two variations of the calorie controlled diet did not differ in terms of saturated fat or cholesterol levels, it was found that those individuals who had consumed almonds had decreased levels of non-HDL, or “bad” cholesterol, in the body.

It was also found that, although both groups lost weight, the group whose diet included almonds lost more weight than the carbohydrate group, particularly around their stomachs and legs.

These findings reinforce those from previous studies and indicate that the regular consumption of almonds is a simple and easy way to not only reducing body fat but to also prevent heart disease.

Almonds for Aesthetics


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In addition to having the ability to help reduce fat and maintain muscle in the body, the regular consumption of almonds is thought to provide a variety of beauty benefits.

Regularly eating almonds provides the body with an excellent source of Vitamin E which, not only helps to keep your heart healthy but is also imperative when it comes to both the protection and appearance of your skin.

The mixture of tocopherols and tocotrienols found in almonds help to protect the skin’s collagen and elastin proteins, meaning that regularly eating almonds can assist your skin in protecting itself from free radical damage.

The collagen and elastin proteins in the body are what keep skin firm and taut, therefore, by eating small portions of almonds and strengthening these proteins, your skin will adopt a more youthful appearance.

There is also evidence to suggest that eating almonds can help to defend your skin from damage caused by the environment.

Almonds provide a quality source of up to twenty different antioxidant flavonoids that work in conjunction with Vitamin E to protect your skin and keep it looking in great condition.

Almonds do not only contain the antioxidants and vitamins essential to keeping your skin looking great, but they can also contribute towards the improved condition and overall appearance of your hair.

Nutrients such as Copper, Manganese and Magnesium have all been linked to healthy hair, and high levels of each of these minerals can be found in almonds.

With fat loss, a healthy heart, youthful looking skin and shiny hair guaranteed, why wouldn’t you start to incorporate regularly a handful of almonds into your daily diet?

How to Include Almonds in Your Diet

In order to use almonds for weight loss and achieve the maximum health benefits from this delicious high-fat snack, you should aim to eat one handful of plain almonds each day.

Unfortunately, that means that salted, dry roasted or other processed varieties of the nut just won’t cut it.


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A pre-packaged bag of almonds in your handbag makes an ideal snack for times when you are away from home and hunger strikes.

Snacking on almonds will enable you to keep those hunger pangs at bay between meals without giving into

easily accessible and convenient junk food.

If the thought of eating plain almonds each day fills you with dread and you find yourself craving the salted or dry roasted variety, why not try making your own version of jazzed up almonds for when hunger cravings strike.

Try tossing a handful of almonds in some raw, organic maple syrup or honey and placing on a baking tray before sprinkling with chilli flakes and roasting for around thirty minutes.

This twist on the healthy snack will ensure that your taste buds are satisfied without compromising the nutritional value of the almonds.

Other ways to incorporate almonds into your meals include throwing a handful into salads, stir fries or even trays of oven roasted vegetables for added crunch.

Almonds also work well when chopped up and added to homemade muesli or smoothies, and they also make delicious toppings for yogurt when combined with mixed berries or chopped banana.

You could even include almond butter spread in your diet by purchasing a tub of natural almond butter; just ensure you check the labels to find one with nothing added to it.

This delicious spread is similar to peanut butter and can be used to top some wholemeal toast or even added to porridge to make a satisfying and nutritious breakfast.

You could also try spreading two tablespoons of almond butter over sliced apple or banana for a delicious and filling snack between meals.

Other ways you can reap the health benefits of almonds while minimizing your waistline include incorporating almond milk and almond flour into your daily diet.

Try substituting regular flour for flour made from ground almonds when making pancakes or baked goods and swap full-fat milk for almond milk poured over cereal and added to hot drinks.

Incorporating almonds into your daily diet plan assists in the fat loss helps keep your health hearty and provides an energy boost enabling you to reach your optimum performance during workouts.

Almonds have a multitude of nutritional benefits that positively impact the human body from the inside out.

Tocopherols and tocotrienols are true forms of Vitamin E found in almonds which are proven powerful. These two protect collagen and elastin which are vital for firm and young-looking skin.

With the guarantee of weight loss, endless additional health benefits and so many delicious ways to incorporate almonds into your daily diet, why aren’t you already on the way to the store to pick some up?

Share with us in the comments below, how often do you use almonds in your diet?

All You Need To Know About Kale Chips

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KALE CHIPS FINAL 1 - All You Need To Know About Kale Chips
Last Updated: 4th October 2016

Kale has a stunning lineup of vitamins and minerals. You can enjoy guilt free snacking with kale chips because they are low in fat and calories.

This article provides interesting information about kale, the step by step guide to kale chips preparation and the stunning variations of kale chips. So scroll down for some a complete information about Kale.

All About Kale


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Image Source: The Savory.com

The vibrant and the beautiful green leaves of the kale plant provides undeniable nutritional benefits for fewer calories. Kale is in season during the middle of winter to the beginning of spring.

To describe more about Kale, it belongs to the Brassica family which includes the greats like cabbage, Brussels sprouts and collards. If you are planning to grow kale then here is a useful tip.

Kale grows well in colder temperatures where a light frost will produce sweet kale leaves. These super healthy greens have several varieties

The curly kale is the one which we will be using for our chips. It has ruffled leaves and a fibrous stalk. It is deep green in color and has pungent flavor with bitter, peppery quality. That sounds delicious isn’t?

Kale originated in Asia Minor and was brought to Europe by Celtic wanderers. The English settlers brought Kale to the US in the 17th century.

Kale Nutrition


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Image Source: Mind Body Green

Kale is one of the healthiest vegetables ever known to man. It can be said as the most nutritious and super healthy greens. It is loaded with beneficial nutrients, and some of them have powerful medicinal properties.

Kale is rich in

  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Vitamin B6
  • Manganese
  • Copper
  • Fiber
  • Calcium
  • Potassium
  • Iron
  • Vitamin E and
  • It also contains Vitamins B1, B2, and B3, magnesium, omega 3 fats and folate.

Kale has very littlefat, but the majority of fats include omega 3 fatty acids called alpha linolenic acid. It is one of the most nutrient dense foods.

You can include Kale and other cruciferous veggies 4 to 5 times a week as part of your diet. Make sure that each serving size should be 2 cups. So I think Kale chips would definitely add variety to your diet.

Kale Helps In Detoxification


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Image Source: Pinterest

It plays a definite role in the detoxification processes of the body. Kale has special nutrients called glucosinolates which are converted to isothiocyanates. These help to regulate detoxification processes in our cells.

Also, kale contains large amounts of Sulphur compounds which edge up the detoxification process and limits toxic exposure.

Once your body is cleared of toxins, you feel lighter and more energetic. Your immunity is strengthened, and blood is cleared of toxins, and this enhances circulation. Detoxification helps you to sleep properly and enhances brain concentration.

Kale Boosts Cardiovascular Health

Kale has the amazing cholesterol lowering ability. The process goes like this, bile acids are stored in the gall bladder. When we eat a meal containing fat, these bile acids are released into the intestine. They ready the fat for enzyme interaction and absorption into the body.

But when we eat kale the fiber-related nutrients bind the bile acids. So these bile acids along with the emulsified fat stay inside the intestine. Rather than getting absorbed, they pass out in the bowel movement. So the fat is not absorbed in the body.

The liver reacts by drawing on the cholesterol reserves of the body to make bile acids. As a result, our cholesterol level drops down.

Kale Can Help Prevent Cancer


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As we saw earlier kale contains the glucosinolates. They provide cancer-preventive benefits. Researchers say that including kale as a regular part of the diet greatly reduces the risk of bladder, prostate, and ovarian cancers.

It contains sulforaphane a substance that fights the formation of cancer at the molecular level.

Kale Is An Excellent Source Of Vitamin K


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Image Source: Trends Nutrition

Vitamin K is essential for blood clotting. Vitamin K helps to transport calcium throughout the body. It reduces bone loss and the risk of bone fractures and boosts bone health.

Vitamin K is the key nutrient in regulating our body’s inflammatory processes. It prevents calcification of arteries and other soft tissues.

Kale Provides Powerful Antioxidant Benefits

Kale is rich in

  • Antioxidant nutrients
  • Anti-cancer nutrients and
  • Anti-inflammatory nutrients.

These nutrients prevent or reduce the oxidative stress and chronic inflammation. Oxidative stress speeds up the aging process and causes various degenerative diseases. Kale prevents you from all these dangers.

Chronic inflammation leads to wear and tear causes. It results in arthritis and autoimmune diseases which are very scary.

Kale with all its nutrients goodness keeps you in the pink of health if you consume it on a regular basis.

Kale Enhances Your Eye Health

Once you start to grow old, the eyesight gets worse. To prevent this from happening certain vital nutrients such as lutein and zeaxanthin are essential.

They prevent macular degeneration and cataracts. Now the good news is that kale contains both these nutrients.

Kale contains high amounts of beta-carotene which is a precursor of vitamin A. Vitamin A is essential for healthy skin, mucous membranes, good eye health, vision and immune system.

Kale Helps In Weight Loss

It provides bulk and helps you to feel full but is very low in calories. Studies have shown that food with low energy density help in weight loss.

Kale has high water content and low calories which make it a low energy density food. It contains protein and fiber which are essential nutrients for weight loss.

Kale Helps In Anti-Aging

Kale is rich in vitamin C, which enhances skin health and fights wrinkles. It supports healthy collagen production that results in firmer skin.

It boosts your immune system and reduces stress. Kale is the world’s best source of vitamin C. One cup of raw kale contains more vitamin C than a whole orange. Vitamin C boosts your vitality and youthfulness.

Tips To Make Flawless Kale Chips


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Image Source: Culinary Hill

To prevent you from making burnt or soggy kale chips. Here is some wise counsel from Angela Liddon, Author of ‘The Oh She Glows Cook Book’.

  • Remove the stems of the kale leaves and tear it into large pieces
  • Wash and thoroughly dry the leaves
  • Don’t skip the oil
  • Don’t drench the leaves with oil. Use a½ tablespoon of oil per baking tray of kale chips.
  • Spread kale on a single layer on the baking sheet
  • The chips are at their crispy best when you bake them at alow heat of 300F. It takes a bit longer but has amazing crispiness.
  • Bake at 300F for 10 minutes.
  • Now rotate the pan and bake for another 15 minutes.
  • So 25 minutes is all you need for that crunchy crispy kale chips.
  • Allow it to cool on the baking tray for 3 minutes for that perfect outcome.
  • Avoid adding vinegar or hot sauces pre-baking. It may result in soggy chips. Yikes!
  • Add a light spritz of liquid seasoning after you’ve baked the kale chips.
  • You can try out the dehydrator or convection setting if your oven has one.

Take care to follow these points while baking your chips, because these words are coming straight from the horse’s mouth.

Step By Step Preparation Of Kale Chips (Basic Method)

Baked Kale Chips Recipe



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By Lucy Del Ray, allrecipes.com

Preparation time -10 minutes

Cooking time- 10 minutes.

Ingredients

  • 1 bunch kale
  • 1 teaspoon seasoned salt
  • 1 tablespoon olive oil

Method

  • Preheat the oven to 350 degrees Fahrenheit or 175 degree Celsius.(You can also bake them at low heat at 300F)
  • Take a non-insulated cookie sheet and line it with parchment paper.
  • Remove the kale leaves from the stem.
  • Tear it into bite sized pieces.
  • Wash and thoroughly dry the kale with a salad spinner. It is a kitchen tool to remove excess water from the salad greens.
  • Drizzle the olive oil over the kale.
  • Sprinkle with seasoning salt
  • Bake for 10 to 15 minutes until the edges of the kale leaves are brown and not burnt.

Variations Of Kale Chips

Apart from the plain kale chips you can use these variations and fodder your taste buds with a rainbow of tastes.

All Dressed Kale Chips



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Recipe by Angela Liddon, Owner of ohsheglows.com

Preparation time 15 minutes

Cooking time 25 minutes

Ingredients

  • Kale leaves -1/2 a bunch
  • 1 ½ tablespoon nutritional yeast
  • ½ tablespoon extra-virgin oil or coconut oil
  • ¾ teaspoon chili powder
  • 1 teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon onion powder
  • ¼ teaspoon fine grain sea salt or pink Himalayan sea salt
  • Optional 1/8 teaspoon cayenne pepper

Method

  • Preheat oven to 300 F
  • Line a parchment paper to the large rimmed baking sheet.
  • Remove kale leaves from the stems.
  • Tear it up into large pieces.
  • Wash and spin the leaves until completely dried.
  • Add kale leaves to a large bowl.
  • Massage the oil until the entire leaves are covered.
  • Sprinkle the spices and toss to combine.
  • Spread the kale onto the baking sheet in a single layer.
  • Do not overcrowd the kale leaves.
  • Bake for 10 minutes.
  • Now rotate the pan.
  • Bake for another 12-15 minutes. The kale begins to firm up.
  • Cool, the kale in the sheet for 3 minutes.
  • Enjoy hot from the oven.
  • Repeat the process for the other half of the bunch.

Salt And Vinegar Kale Chips


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Use sea salt and red wine vinegar along with olive oil for a healthy and delicious alternative to potato chip version. You can also use apple cider vinegar. Here’s the recipe at gimme some oven.

Spicy Garlic Kale Chips


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For this super spicy kale chips,you need Kale, garlic salt and pepper seasoning, a pinch of red pepper flakes and garlic flavored olive oil.

It combines the spiciness of red pepper flakes and the powerful taste of garlic. So you have a spicy, garlicky snack. You can check out the recipe at little b-cooks.

Raw Vegan Sour Cream And Onion Kale Chips


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Sounds unique isn’t? The ingredients that go into its making are Kale, cashews, and Macadamia nuts, organic onion, water, organic lemon and Himalayan pink salt. You can check out the recipe at the healthy family and home.

Baby Kale Chips


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Obviously according to its name, baby kale is used here. Baby kale, extra virgin olive oil, sea salt, and pepper. That’s all you need for this awesome chips. Need the recipe? You can get it here at what the fork food blog.

Taco Spiced Kale Chips


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If you love the taste of tacos, why not try it on kale? This is super easy to prepare because you are using the pre-made taco seasoning. Want to give it go? Grab the recipe from beard and bonnet.

Masala Kale Chips


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It is inspired by the popular Indian flavor of masala. All you need is a bunch of kale, olive oil, garam masala and salt. Try out the recipe from rotinrice.com. For the robust flavor, you can add nutmeg, turmeric, lemon zest and chili powder.

Baked Parmesan Crispy Kale


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Better, first let me warn you. If you try these chips, you may get addicted to them. The parmesan cheese gives a rich cheesy flavor to the kale chips. Have a look at this salacious recipe at once upon a chef.

Salt And Pepper Kale Chips


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Less is sometimes more. Adding just salt and pepper to your kale chips may make it taste damn good. So try out the recipe from white on rice couple. The freshly cracked black pepper gives the kale chips a peppery crispy taste.

Sweet And Spicy Kale Chips


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With kale as your canvas, your imagination can soar, and you can even give a sweet twist to your kale chips. Alissa Segersten talks about this interesting twist in her blog Nourishing Meals.

The special ingredients that go into its making include maple syrup or honey, almond butter, lime, and Herbamare. Herbamare is delicious organic herb seasoning.

Pizzafied Kale Chips


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The universal flavor of pizza for kale. That sounds interesting, isn’t? This unique flavor is the brainchild of Christin of the Purple Bird Blog. The appetizing ingredients include hummus, tomato paste, garlic and basil leaves.

The Other Variations Include

Open up your seasoning rack, let your creative juices flow, throw in some unique flavorings and enjoy a new version of kale chips.

Conclusion

Snacking is a great way to fuel your body between meals. Kale has all the good-for-you nutrients plus it is low in calories. Try these amazing recipes and make your snack time a perfectly healthy one. So let the good times roll and crackling sounds of kale chips begin.

Kale, when combined with other healthy ingredients, does wonders for your body. You will never have to think about processed chips or snacks anymore. You are now aware of the best alternative which tastes as good but is healthier and more nutritious.


Kale Chips - All You Need To Know About Kale Chips

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10 Nutritional Facts About Blueberries And Recipes You Must Try

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Last Updated: 5th October 2016

Blueberries are extremely popular for dieticians and health experts. They are full of nutritional goodness, helping people to fight against all types of illnesses, including cancer. The fruit also works extremely well in recipes, whether savoury or sweet.

If the blueberry fruit has been recommended to you or you’ve come across them a lot in your grocery shop, it’s time to learn more about why they are so good for you.

Here are 10 nutritional facts about blueberries nutrition and look out for some recipes ideas below to try out today.

Some people even think blueberries help to stop snoring and work better than a stop snoring device.​

Freezing Wont Change The Nutritional Benefits


Image 1 22 - 10 Nutritional Facts About Blueberries And Recipes You Must Try

Image Source: Recipes Hub

Unlike many other fruits and vegetables, you won’t affect the nutritional value by freezing the fruit. This means you can keep packs of blueberries for up to 6 months without wondering how little of the benefits you will actually receive.

It’s so important considering some antioxidants within the fruit. They are found in much higher amounts that the majority of other fruits in the world, especially those you will regularly find in the supermarket.

It is unclear whether cooking or heating the fruit in anyway has any adverse effects. If there are, it is likely very minimal, especially considering some nutrients that are within the fruit.

Thinking about not affecting the nutrients, it is worth looking at the type of blueberries to eat. It doesn’t matter which region they come from, but you want to aim for organic options as much as possible. They are healthier for you and offer better levels of the nutrients.

Organic anything is better when it comes to fruit and vegetables. The benefit is that the produce is grown naturally, without the use of chemicals that can affect the nutritional values. You’ll not have to worry about the risk to your body due to some of the chemicals potentially used to prevent rodents and pests eating the crops.

The term “organic” is a protected term. Companies cannot legally misrepresent their food as organic. Watch out for the word “natural” though, as there is no regulation over this.

Blueberries Can Fight Against Cancer


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Image Source: The Alternative Daily

This fruit, like many other berries, is full of antioxidants. These are important to fight against the free radicals that cause cells to develop and repair abnormally. Abnormal cells are linked to cancer. So, by eating more blueberries, you will help your body fight against cancer.

Also, by remaining positive about your health, you can fight off against illnesses much easier. There are links to how a positive mindset sends the right chemicals around the body, helping to fight against potentially life-threatening illnesses. Cancer patients have shown improvement because they have been more positive about their recovery compared to others who have failed to thrive.


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Image Source: Must-Have-Mom

There are also links to improve a brain function due to eating blueberries. This is, again, due to the antioxidants within the fruit. You would only need around two cups of the fruit a day to see the benefits, and you can get a good amount in the blueberry recipes below.

Improved brain function helps with the cognitive memory. People are less likely to suffer from ailments like Alzheimer’s disease and dementia due to a drop in their brain function. Studies have shown that a blueberry cannot only help to boost brain function but also fight against the signs of ageing in the brain. This fruit can help to fight against brain diseases to prevent illnesses occurring or getting worse.

Lower On The Glycemic Index


Image 4 21 - 10 Nutritional Facts About Blueberries And Recipes You Must Try

Image Source: Georgetown Food Studies

For those trying to follow a low-GI diet, this is certainly a fruit to add to the list. A blueberry is low on the glycemic index, which means that it will not have a major effect on the blood sugar levels when eaten and digested. A lower blood sugar effect will mean little insulin is released, so the body doesn’t have to deal with that chemical. The risk of diabetes is lowered, just by eating this fruit over other sweeter versions; all while keeping a sweet taste!

The lower sugar release also offers the benefit of no major highs and lows in energy levels. Foods that have a high GI traditionally give a person a sudden boost of energy and then a quick slump, making them reach for more food that will give them the energy boost they need again. This leads to more insulin being released into the body, and a higher risk of developing diabetes.

A blueberry measures at around 40-53on the GI scale, and 50 is considered low. It is worth noting that most berries are low on the GI list, but the blueberries nutritional values are much better in other aspects, such as the antioxidants. For those on a low GI diet or concerned about these numbers, all types of berries are better than many other fruits out there.

Linked with this and diabetes is the benefit that blueberries offer to those who are already diabetes sufferers. By having three or more servings of blueberries or other low GI fruits a day, it is much easier to regulate the blood sugar levels. This can help to reduce the need for medication and in some cases reverse diabetes altogether.

Extra Cardiovascular Support


Image 5 4 - 10 Nutritional Facts About Blueberries And Recipes You Must Try

Image Source: Pro-MOTION Rehab

This benefit of blueberries nutrition goes back to the antioxidants. They do much more than fight against illnesses and help to prevent many problems. One of those problems they protect against is cardiovascular issues. By getting a daily intake of blueberries, you will protect the blood vessel walls, blood fats and blood components in the body. This helps to protect against clogging the arteries, leading to a lower risk of heart attack or stroke.

Blood flow is considerably improved, meaning the heart is able to work properly and get blood to all the necessary organs. This also helps with the improved brain function, as the brain get the oxygen and blood that it needs to function on a daily basis and more.

The more of the fruit you eat, the more benefits to the cardiovascular system you will see. The capacity for antioxidants increases as you eat more, so for once there is no such thing as too much of a good thing.

Protecting The Retina


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The retina is the part of the body most at risk of damage due to oxygen and oxidative stress. Your body needs oxygen, but also needs protection from some of the issues and the antioxidants in blueberries offers that protection.

This fruit has also been linked to protecting the eyes from UV damage! There is still more research into this benefit to see just how much good the fruit offers—or at least the antioxidants in the fruit offer.

They Are Mostly Water


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Image Source: Carbon Trust

While getting all the antioxidants (and other vitamins and minerals are not quite touched on yet), the fruit is mostly made up of water. In fact, a whopping 84% of the fruit is water, which offers more health benefits to the body.

The body is made up of between 50 % and 65% of water and needs that to keep it working throughout the day. Water removes the toxins and helps to keep all the organs in working order. By eating more of this fruit, you will increase your water intake without even realising.

At the same time, you’re not getting the unhealthy fats or the sugaring carbs that many other foods give you on a daily basis. This will help you with weight loss as the calories will be much lower.

Fibre To Regulate The Bowels


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Image Source: Health Impact News

While there isn’t as much fibre in a blueberry as other fruits and vegetables, there is still a good amount. It’s worth focusing on this nutrient for the health benefits it offers to the body.

Fibre is needed to help keep the bowels regulated. It will keep the stools soft but not too runny, and encourage people to pass stools on a daily basis. This helps to remove more toxins from the body and prevent other illnesses and problems.

If you are struggling with constipation, there’s nothing wrong with a cup of blueberries. You could even try some of the blueberry recipes below to make the fruit more interesting and increase your fibre intake for the day.

Help Improve Bone Health


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Image Source: Health and Gym

Blueberries are high in vitamin K. This vitamin tends to be forgotten about by most people, but it is vital. Babies are given a shot of it when they are born to help with the health benefits of blood clotting. Without it, people could bleed extremely easily and may find that cuts don’t heal properly.

Vitamin K is also important for bone health. That doesn’t prevent the need for calcium, but the two work together to create bones that are both strong and healthy.

Better immune Function And Skin


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Image Source: Research and Innovation

The immune system has already been touched upon, and the antioxidants certainly help with boosting it. The benefit of offering a healthier mindset also helps. However, they are not the only reasons for the fruit to help boost the immune system.

The vitamin C levels are high in the fruit (no, fruits don’t need to be yellow or orange to have vitamin C!). This helps to regulate the immune system and keep it working at an optimum level.

The vitamin also helps with the skin health. The fruit can help to reverse some skin damage and protect against dry skin. It also helps to boost the collagen levels, partially also due to the amount of water in the fruit. Your skin will look and feel healthier, giving you a sunnier outlook on life.

No Adverse Effects

While some foods can have adverse effects when eaten in moderate to high amounts, this has not been noted with blueberries. A person is able to benefit fully from all the health benefits included in the 10 facts above and enjoy some delicious snacks and desserts on a daily basis.

There are some people who will have an allergy to the fruit, but this is very rare. Most people will not know until they try something with blueberry in it and it can take the time to figure out what caused it unless the blueberries are eaten on their own.

Blueberry Recipes To Try

Now you know the nutritional facts of blueberries, it’s time to look at some recipes to try out. The fruit is so versatile that there are plenty of options around. Here are some of the most common that can be eaten as snacks, breakfasts or desserts.

Blueberry Pancakes


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Image Source: Baker by Nature

Why not try adding some blueberries to your pancake batter? You just need to make the pancakes in the usual way but add some blueberries to the mix afterwards. They also work well with some cinnamon or poppy seeds thrown in. If you cook them just right, you’ll have runny blueberries to mix in with your honey or maple syrup.

Pancakes are great for all times of the day. They work perfectly for dessert with a bit of cream or ice cream instead (or even as well as) the syrup.

By storing them in a lock-tight container and in the fridge, you can keep them for a few days. They’ll make great quick meals for breakfast!

To switch the flour, pancakes can be made in a weight loss friendly way through the use of bananas. Mash one banana with your egg and then stir in your blueberries. Cook as you usually would and you have nutrient-riddled pancakes.

Dutch Pancakes


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Image Source: The Kitchen Paper

Rather than making your pancakes on the stove, why not try them in the oven? This is the Dutch way of making them, and blueberry pancakes are perfect when made like this. The blueberries will pop upwards as the mixture rises a little, and you can place the fruit in once the batter has been poured into the pan to make a shape with the fruit.

Sprinkle them with some icing sugar when it comes to serving them. Ice cream works really well when you’re offering these for dessert. If you want them as a snack, the choice is really up to you!

Blueberry Muffins


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Image Source: Baker by Nature

Another popular option for a blueberry recipe is a muffin. You can make your muffins as usual and then just throw in the blueberries. Most of the time, the blueberries will keep some of the runny goodness after you make them, and you may be lucky enough to bite into a blueberry that hasn’t burst!

The muffins work great as healthy snacks with a coffee or as a quick breakfast on the way to work. You can keep them in the pantry in a sealed container for up to five days.

If you want something a little healthier without all the flour, you could try banana and blueberry muffins. Make up most of the mixture with mashed banana instead.

Blueberry Zucchini Bread


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Image Source: Pip and Ebby

Zucchini bread is a popular dish to make and use up as a snack or for breakfast on a morning. You can add some blueberries to it to get all the blueberries nutrition mentioned above.

All you’ll need to make this are eggs, olive oil, zucchinis, flour, sugar, blueberries, cinnamon, baking soda and salt. You can also add some vanilla extract for taste. Everything is mixed together and you just pop in it a loaf tin and in the oven. It’s one of the easiest bread mixes to make and can be eaten with or without the spread.

This is one of those loaves that you can make for a dessert with friends. Serve with some cream or ice cream, and you could even make a blueberry sauce to go over the top. Your friends will all want the recipe to try it for themselves.

Peach and Blueberry Cobbler


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Image Source: Chef in Training

A peach cobbler is already a home favourite for dessert recipes, but what about adding a little extra to one? Adding blueberries will offer you more health benefits and the two fruits work so well together. You’ll get juice from both, mixing in with the warm, soft cobbler. You’ll no longer have to choose between the two fruits again.

This is very simple to make. You’ll just need to mix the two fruits together with some cornstarch, ginger and sugar. Try only to use fresh ginger for a delicious taste. Add the vanilla cream biscuits onto the top of the fruit just before you put it all in the oven.

Peach and blueberry cobbler is definitely best served with some custard. There are diet-friendly varieties if you need it. You could also opt for cream or ice cream to finish it off on a hotter day.

Blueberry Fool


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Image Source: She Wears Many Hats

This is a very traditionally English dish to make, but certainly one to try for a dessert. It’s fun for the whole family and you can get your kids to help you make it.

Stew your blueberries and then puree them until soft. Mix this with some whipped cream, until it becomes like a mousse. That’s all you need to do! There is absolutely no baking needed and you can make and serve this straight after you’ve eaten. There’s no need to serve it with anything, but some people find vanilla cream biscuits a good choice.

Similarly, to this, there is a version of Eton mess. This dessert traditionally uses raspberries, but you can replace with blueberries or add them in with the traditional fruits. You’ll need crushed meringue and some cream mixed together with the fresh fruit. There’s no need to serve this with anything else. The dessert will do all the talking for you.

Blueberry Crumb Bars


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Image Source: A Homemade Living

Sometimes you just need something that you can quickly throw together and create as a snack for the kids. Blueberry crumb bars offer you that chance, without having to worry about your kids eating something unhealthy. It also makes a great lazy alternative to blueberry crumble.

You’ll just need the typical ingredients for this dessert, including sugar, baking powder and flour. Don’t forget to add the shortening, and consider some cinnamon and salt for taste. You could even use vanilla or almond extract just to add something different.

If you don’t want blueberries on their own, you could add in some blackberries or apricots to go with them. Raspberries or strawberries are other options.

Recipe for the blueberry crumb bars

This is a little more hands-on when it comes to making it. The best part is that it is messy so the kids will love to get stuck in and help. Get them on one bowl of the mixture while you work on the other. Once the mixture is fully cooked and cooled, you can cut it up into squares of any size you would like. It really depends on how you want to serve it! If you are going for a dessert, don’t forget the ice cream.

Blueberry Smoothies


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Image Source:Heidi at the Frugal Girls.com

Of course, blueberry recipes aren’t just desserts that you can eat. What about the drinks you can have? Blueberries are great mixed with other ingredients to create smoothies. Watch out for mixing them with too many green vegetables, as the tastes can sometimes fight against each other. Blueberries are great for lighter, fruitier smoothies, mixed with other berries or bananas in particular.

You have the choice of milk, yoghurt or water for your smoothies. If opting for milk, why not try almond milk for something a little different. Blueberries and coconut milk don’t work as well together but you could always try.

Conclusion

When it comes to fruit, blueberries are one to add to your list. They are full of nutritional benefits and there are so many ways you can use them. Eaten raw is definitely the best way to enjoy and get all the benefits, but you can add them to smoothies or make snacks and desserts with them.

When it comes to blueberries nutrients, you’ll find they are full of antioxidants. These are excellent for fighting cancer, but they also do so much more. Look after your whole body, including the hair and the skin, and don’t let old age get the better of your brain!

Blueberries are abundant and highly available, so it should be easy for you to find and keep them on hand. The health benefits this fruit provides last for a lifetime. Plus, it tastes good so it should be easy to add this to your everyday diet without having to adjust too much.


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All You Need To Know About A Low FODMAP Diet

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Last Updated: 5th October 2016

What is the FODMAP diet? You’ve heard people talking about it and they’ve suggested it to you. Now you need to find out more about it and decide if it really is worth trying. Will it really offer weight loss and health benefits?

FODMAPs diet is something commonly suggested to those with IBS problems. It focuses on foods that are good for the gut and won’t cause flare-ups. This can help to reduce swelling, offer weight loss benefits and help you feel healthier and happier within yourself.

Here’s a look at the FODMAP diet, with everything you need to know to help you decide if it’s right for you.

What Is The FODMAP Diet?


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Image Source: Christinalate

After creating a special form of fructose malabsorption, Sue Shepherd started to research the low FODMAP diet with a team of specialists. She realised that foods that were low in FODMAPs wouldn’t trigger IBS symptoms as much as those that were high in them. It meant that those who suffered from IBS and similar conditions could manage their illness or ailment through a change in the diet.

It has since become a widely accepted diet amongst dieticians when they have patients with celiac disease, IBS or similar chronic conditions.

FODMAPs are found in all the foods we eat. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. The only thing you need to know about the scientific terms is that they are molecules in food that the small intestine can struggle to digest. They will move into the large intestine, and become sources of food for the bacteria that lives there.

The bacteria using the food source makes it worse, and this leads to Irritable Bowel Syndrome (IBS). The condition includes bloating, nausea, pain and changes to stools. There are other gastrointestinal symptoms and it can make weight loss much harder. After all, if you’re not feeling well, you won’t always think about the food you are eating.

How Can I Tell I Have A Diet High In FODMAPs?

It’s not just IBS sufferers who can benefit from a low FODMAP diet. Anyone can switch to it, or at least follow some of the techniques to help create a healthier lifestyle. Many people will have a diet that is high in FODMAPs without initially realising. Just how do you know from the way your body acts?

The main way is through what your body is telling you. Your stool consistency and toilet habits may change. Foods that are high in FODMAPs will make it harder or easier to pass stools, and you could end up with both diarrhoea and constipation intermittently with each other.

This is because the bacteria buildup in your gut is causing problems and makes it harder for your bowels to work properly. Just taking laxatives or eating more fibre isn’t going to help the situation. You need to get the bowels working properly again.

You may also often suffer from bloating. This can be painful, but in many cases, it is just annoying. You feel uncomfortable, and may not be able to fit in your normal clothes. There are times that it also causes weight gain, as you may retain water at the same time.

Gas is another symptom of a high FODMAP diet. This doesn’t just become annoying, but it can be embarrassing depending on where you are.

How Can You Follow The Low FODMAPs Diet?


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Image Source: Primal Docs

Now that you know what the diet is, it’s time to look at following it. Before you do that, you need to know the types of foods that you want to avoid. The following list isn’t extensive, but a look at where the highest level of FODMAPs will be found in the average diet. As with any diet, the list can change as more research goes into food, the way it reacts in the body and how beneficial certain ingredients are.

Foods that are high in fructose will be taken off the diet. These include the likes of apples, mangoes and pears, along with some of the other sweeter fruits. Honey and corn syrup that comes in the high fructose varieties will also need to be avoided.

You’ll also need to switch out the artichokes, leeks, onions, shallots and garlic for alternatives. Don’t worry, your meals don’t have to be bland as there are some great options out there instead. Barley and rye are two other ingredients to leave off your shopping list.

Wheat is one that should be eaten in a smaller amount. You don’t need to cut it out completely, but certainly cut it down because it is harder for the small intestine to digest.

It’s not just IBS sufferers who can benefit from the low FODMAP diet. Those who are lactose intolerant will also find their lives are made easier. That’s because foods that are high in lactose are removed from the diet, including unripe soft cheeses, yoghurts, ice cream and milk. Dair desserts and even evaporated or condensed milk will be off the shopping list.

You may be surprised to hear that legume beans are also high in FODMAPs. These include kidney and baked beans. Chickpeas and lentils will also need to be reconsidered.

Anything that is high in polyols will also need to be removed from the list. This includes many fibre-friendly fruits, like prunes and apricots. Plums and nectarines will also need to be switched to other foods.

It can seem like a restrictive diet, but it’s worth remembering that this isn’t just for weight loss. In fact, the primary focus of the FODMAP diet is to focus on a healthier lifestyle. The aim is to get rid of the IBS symptoms that are plaguing your life. You’re not cutting everything out completely, and cutting down on some ingredients.

Helps With All Severities


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Image Source: Diet V Disease

Some treatments will only help IBS sufferers with certain severities of the condition. This is not the case with this diet. It is suitable for all types of sufferers to deal with, same for other conditions like gluten or lactose intolerances or those with celiac disease.

The benefit is that this is a long-term and practical solution. There is no need to take medication, and you can prevent flare-ups of the condition naturally. You’re giving the digestive tract the best chance to fight against the bacteria residing in there.

A FODMAP diet occasionally helps people who suffer from sleeping habits overcome their stop snoring devices.​

Following the diet can also be used in conjunction with other treatment methods. There are some who find they need cognitive behaviour therapy or drug therapy to help manage their condition because it is so bad. This will also depend on the type of condition you are battling with. Since the change in diet is all natural, it will not do any other harm to the body when working with other methods of treatment.

It is worth pointing out that IBS isn’t caused by the diet, but can be aggravated by it. This is why it is worth making a change to your lifestyle to minimise the chance of flare-ups.

Can A Low FODMAP Diet Help With Weight Loss?


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There will be some people keen to follow the diet to lose weight. There is a common misconception that all bread and pasta cause weight gain. This isn’t the case, but it will depend on the way that the body handles those foods. If you do have a gluten intolerance or a difficulty handling certain ingredients, then you will find bloating and water retention make it harder to lose weight.

The benefit of this diet is that it makes you think more about the foods that you’re eating. It also helps you focus more on protein and fibre, so you feel fuller for longer.

Friends may suggest the FODMAPs diet for weight loss. It is important to discuss this with a professional to make sure it won’t do any harm to a naturally healthy digestive tract.

Splitting The Diet Into Two Phases


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Cutting things out isn’t going to be forever. The first six to eight weeks are the hardest part for those new to FODMAPs. This is the stage where all the food needs to be restricted, so you give your gut the chance to clean out and the symptoms from a recent flare-up to subside. Your body gets the chance of a fresh start so your dietician can determine whether you can start adding in ingredients again.

The second phase is the most personalised of the two. Your dietitian will look at your intolerances and conditions. For an IBS sufferer, there may be more foods back on the unrestricted list than for someone who has celiac disease or is lactose intolerant.

Your dietician will help you decide whether foods should be added to your allowed list again, and also the amounts that you should try. It can be a trial and error process, and you should only do this gradually. This is why having a dietician when following the low FODMAP diet is so important.

Can You Still Eat Fruit And Vegetables?


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Image Source: Living Happy With IBS

There were a lot of fruits and vegetables on the list of the foods to avoid. It’s understandable that you’re starting to worry about whether you can continue eating them or not.

The answer to this really depends on the type of fruit and vegetables. Bananas are still on the allowed list, and definitely, something to add to your daily diet. Berries are also perfectly acceptable, as they are not as high in fructose as many people would believe. This includes blueberries, raspberries and even strawberries.

For pineapple and melon fans, there is excellent news. Both of these fruits—and all types of melons—are allowed on the list. They are great on a morning mixed with some banana to give you a healthy and filling start to the day.

Citrus fruit fans, lemons, limes and oranges are all allowed on the diet. This is great news considering how beneficial the fruits are to the health. It’s worth having a glass of water with a slice of lemon to start your day. It makes you more productive and helps to cleanse your system before you get stuck into work.

Vegetables are also allowed, especially when it comes to those dark green, leafy vegetables. It’s time to start adding kale and spinach into all of your meals. Not only are they low in FODMAPs, but they are also high in various vitamins and minerals that the body needs to remain healthy. You can also benefit from seaweed, just to give you something different for the day.

Wondering what you can have with your Sunday roast? Parsnips, carrots and cabbage, are all perfectly fine for the diet. You can also try oriental dishes with the likes of bok choy, water chestnuts and bean sprouts. While you initially may feel that the low FODMAP diet is restrictive, it soon becomes clear that you will create dishes that you’ve never tried before!

What About The Seasonings?


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Image Source: Thrifty Kitchen

All this is great for the fruit and vegetables, but what about seasonings? After all, garlic and tomato paste are off the menu.

Well, there are lots of options available on the new food list. Any dressing, jam and jelly that is made with foods on the low FODMAPs list is perfectly fine to eat. This includes the likes of strawberry jellies and some salad dressings. It is worth making your own, so you know that they will be suitable for your health.

You can also still eat onion or garlic oil. This can give you some of the flavourings without all the badness to your gut. Just use in moderate amounts, because you really won’t need that much. Pepper, salt and other herbs make great options, too. You’ll soon find that you don’t even remember what foods were like without those that are currently off the menu.

Margarine and mayonnaise are allowed on the diet. It is often worth making your home mayonnaise, so you can limit the ingredients. When you do buy it, you’ll have to watch out for those made from high FODMAP ingredients.

Now wondering what you can have in place of honey? Don’t worry because maple syrup is on the list. This is lower in fructose than honey and tastes delicious. And for those who love to try something oriental, soy sauce is on the allowed condiments list.

Meat, Fish And Poultry All Allowed


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Meat lovers will enjoy this diet, because all your main meats, poultry and fishes are all allowed. They are all low in FODMAPs and are excellent to start off your meals. You will find that most of your homemade dinners are easily adaptable to the FODMAPs diet.

Eggs are also allowed, which is great as they are an excellent source of protein. Their good news about eggs is that they are also full of good cholesterol, especially the egg whites.

For those who don’t eat meat, your substitutes will be allowed. Tofu is definitely one to consider. You will need to watch out for some that are made from high FODMAP ingredients.

Can You Eat Any Grains?


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There is the worry that grains are completely taken out of the diet. Many of these are excellent sources of carbohydrates, so people don’t want to get rid of them completely. The good news is that some are still allowed and oatmeal is definitely on the list for the porridge fans. Just switch your honey to maple syrup!

Whole grains that are made the gluten free way can be added to the diet. There are now lots of these in grocery stores, whether you want bread, pasta or even biscuits. They can be a little more expensive, but it is worth it to get that healthy lifestyle and trouble-free tummy.

Quinoa is also a great option for the diet and works with salads, soups and many other meals to bulk them out. You can also add popcorn to have that treat with your family movie.

The main things you want to cut out are anything made with rye or barley. These are the two ingredients that contain gluten, which is one of the biggest contenders for IBS triggers.


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The one question people have is how to get dairy onto their diet. They worry that they won’t get enough calcium.

One of the first things to note is that you don’t need dairy to get calcium. Your leafy greens are full of this mineral, so there is definitely no need to panic. In fact, spinach and kale can have more than you would get from yoghurts and cheese!

Lactose-free dairy is the one to focus on for this diet. This often means getting rid of the sugars rather than the other healthy ingredients within the foods. You could also consider low-lactose foods, especially when it comes to creams, cheeses and milk.

There are soy versions, but you will need to watch out for these. Soya milk is high in FODMAPs, so should be avoided. However, almond and coconut milk make great alternatives and many people find interesting ways to cook with them. They add a little more flavour to your breakfasts and can even make delicious desserts.

You Can Have Dessert!


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While mentioning healthy desserts, it is worth making the note that they are still allowed. This isn’t about cutting out everything that you love. It’s all about creating a healthier diet for your gut.

Any desserts that are made from foods on the low FODMAP diet list are allowed. You can make your own to ensure you do only eat the best ones. When you’re out, find out how the desserts are made and look for the healthier alternatives on menus.

Avoid making desserts with high FODMAPs, even just one or two. You don’t want to suffer for it the next day.

What About The Green Smoothies?


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Smoothies and juices are still good for the diet, but you should have them in moderation. When making them, ensure you use foods that are low in FODMAPs. Your green smoothies will be among the best options, especially if you add in a banana.

Watch out for the fruit juices. The problem with juicing is that you remove the pulp (where the fibre is). The drink will sugar much quicker than if you were going to eat the fruit whole.

The experts recommend to keeping your juices and smoothies to just half a cup at once. This is a good practice to be in to avoid overeating fruit and vegetables; yes, you can have too much of a good thing!

Water remains the best option when it comes to drinks. You can always add a slice of lemon as mentioned above. Tea and coffee are still allowed, and some alcoholic beverages can drink.

The drinks off the list are any of those made from high FODMAP foods. You’ll also want to avoid fortified wines and sherry!

Eating Foods In Moderation

Like with any healthy and balanced diet, you should eat things in moderation. This is more important with the FODMAPs diet, especially when it comes to some fruits and vegetables. While some are low, when eaten in high amounts they can trigger IBS symptoms.

Cherries, banana chips, avocados and grapefruits are all foods that you’ll want to limit. You should also watch out for hazelnuts and almonds in high amounts.

Simple Tips To Make Following The Low FODMAP Diet Easier

There is nothing more daunting that completely changing your lifestyle. The way you eat becomes a habit, and you may feel disappointed that you have to cut out some of your favourite foods. While you know it’s the best for your health, it doesn’t make it that much easier when it comes to actually doing it.

When you start, make sure you write out a full grocery list. Look for recipe ideas before you start, so you know which ingredients you will need and get some meals to look forward to throughout the week. From there, you can do your shop and stick religiously to your list. If it’s not on there, you really don’t need it. This is key to start because you’ll be getting used to the foods on the banned list. Don’t be afraid to look at new recipe ideas. This is good to do on a regular basis, so you don’t get bored with your new diet.

As you develop an understanding of the diet and the types of foods to avoid, you can start learning how to read the food labels. You’ll know the types of foods to watch out for, including honey, milk and gluten.

Search out the diary-free and gluten-free sections in your grocery store. This will help you to avoid the main sections, so you don’t look at all the stuff you aren’t allowed at the moment. Don’t make it harder for yourself when you can avoid it.

If you really struggle, there’s nothing wrong with an online shop. This does make it harder for reading labels, but if you have a list of fresh food, you can make it easier on yourself to start with.

Some people on the FODMAP diet do complain of constipation. This can be due to not getting enough fibre in your diet, so it’s worth getting some oats. These are great for porridge, can make up desserts and also work well for quick meals to help get your bowels moving again. Also, don’t forget the water!

Good luck with the FODMAPs diet. It will help your IBS symptoms and is also great for other, similar conditions. Some of your favourite foods may be on the list, but there are plenty of alternatives. Don’t look at the foods that you can’t have and instead, focus on those that will help you battle your IBS symptoms. You’ll soon find that there are plenty of choices out there and there are lots of new recipes to try out. It’s time to help your tummy and give you the best start in life.

Just remember that the results of these diets are not temporary. Being able to keep up with it in the long run will improve your health immensely. Since there are different alternatives to your favorite foods, you won’t have to sacrifice much in order to stay healthy.


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Everything You Need Know About The Benefits Of Drinking Wine

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Last Updated: 10th October 2016

Have you heard that drinking wine is good for your health? Some people will laugh at that while others will raise their eyebrows. What you really want to know is whether there is any truth in that statement.

The simple answer is yes, but there is much more that you need to consider. You won’t benefit from drinking a whole bottle a night, and you need to drink the right type of wine. Here’s all you need to know about the benefits of drinking wine and how to take advantage of them.

Before going into the details of how to get the benefits, it’s worth knowing how you can benefit. Did you know that there are benefits for your heart, head and weight? Here’s a look at them all.

One of the biggest benefits is to your heart, which offers numerous other health benefits. This benefit has been noticed in various studies, especially those that have collected reports. Researchers have looked at people who drink no wine at all and those who have a couple of glasses now and then. The risk of dying young is reduced by almost a third by just drinking a glass of wine every now and then.

This benefit wasn’t just noticed in wine drinkers. It was found in those who drank a little alcohol, but wine offers the most benefits.

People noticed a lower risk of heart attacks and cardiovascular disease. Various studies have shown that the arteries dilate, which means the blood can flow properly. There are fewer blockages, which cause heart attacks and strokes. Your heart muscles aren’t put under as much strain since the blood supply hasn’t been cut by clots.

Cholesterol levels are kept under control, which also helps to boost the health of the arteries. Just drinking a glass or two a day could help to prevent artery damage due to bad cholesterol, by improving the rate of good cholesterol in the body. Even when the good cholesterol levels are low, the phenols in the wine will protect the arteries from damage.

Did you know a glass of red wine a day could actually help boost your weight loss efforts? Studies have shown that those who drink moderately have smaller waists that those who drink infrequently or not at all. Beer can also help with this, but it is important to drink in moderation. The waists are also smaller compared to those who opt for liquor!

The alcohol encourages the body to burn more calories. This can happen for as long as 90 minutes after you enjoy your tipple so you can burn more calories than you have consumed. It becomes easier to create a calorie deficit in the body, meaning that you can actually lose weight.

There are limitations to this. You will still need to think about your overall diet and the amount that you actually drink. The benefits come from drinking a glass or two a day when you follow a healthy and balanced diet. This doesn’t work if you snack while you’re drinking or if you drink more after those glasses of wine.

It’s best to stick to wine with your meal to really get the benefits. You’ll soon find that your weight loss efforts are much easier.

Protect Against Cancer


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Right now, it seems like everything causes cancer, but that isn’t the case when the wine is involved. Wine contains ingredients that help to kill off the Big C. The phenols that help to keep the heart healthy also help to keep the cells healthy. They slow down the cancerous cell growth, especially when it comes to breast and prostate cancer.

Liver cancer cells can also be slowed and prevented from further growth through the antioxidants in wine. The antioxidants fight against the free radicals in the body, which cause dead and damaged cells to form abnormally.

The School of Dentistry at the University of Missouri has also found that oral cancer can be prevented through drinking wine, especially red. It is worth pointing out that too much can also be damaging to the teeth, and red wine can lead to staining. This is one of the reasons why you need to drink it in moderation. The good news is the oral cancer is fought off by the antioxidants, especially resveratrol and quercetin.

Ovarian cancer is also something that can be fought against through the drinking of wine. Australian researchers have found that a glass a day keeps women free from ovarian cancer, reducing the risk by 50% compared to non-drinkers. Researchers at the University of Hawaii have also found the same thing, and the antioxidants have been praised for this benefit. Some studies have even found that the red wine can kill ovarian cells. This was done in a test tube, but it shows the potential benefits in the body.

Boost Your Bone and Teeth Health


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Fighting against cancer cells isn’t the only way your teeth and bones will be protected. Wine also helps to reduce the risk of osteoporosis, which is when the bones thin and is usually related to age. The body struggles to absorb calcium, weakening the structure of the bones and teeth. When you drink wine, you can absorb more calcium to keep the structures thicker and able to handle more.

This benefit has been noted when you drink between 11g and 29g per day. This is only between one and three glasses of wine so you can enjoy one with your meal at the end of your long day. There’s no need to feel guilty! Any more than that and you undo the benefits and damage your bones even more.

The American Journal of Clinical Nutrition published a study where 500 elderly women had their bone mineral density tested. Those who drank moderately had bone densities higher by between 12% and 16% compared to those who didn’t drink at all. Men can also benefit as proven by a Finnish study.

It is still worth enjoying a healthy and balanced diet with your wine. You will still need to get plenty of calcium in your diet, whether it is through food or supplements. Getting enough vitamin D will also help your body absorb the mineral so you can give your bones the best chance of development and protection.

Help to Reduce Type 2 Diabetes


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If you’ve been diagnosed as a diabetic or are a pre-diabetic, you need to make changes to your lifestyle. One of those changes could be to drink wine moderately. There are studies that show diabetes can be prevented and reversed through the alcohol.

Unfortunately, the studies don’t show why this is the case. They just show that women drinking a glass a day are 40% less likely to develop Type 2 diabetes, and there is the chance that the condition can be reversed. Scientists believe that it is due to the amount of sugars in the body and the insulin response that occurs afterwards.

Diabetes patients may see a reduction in the resistance to insulin. The body handles it more, meaning the need for medication is not as necessary.

Never reduce your medication without a discussion with your doctor. It is important to follow medical advice. You will also find that following a healthy and balanced diet that is lower in refined sugar will help you to lose weight and reduce your diabetes medication.

Reduce the Risk of Infection


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Those who drink wine will also find that they reduce the risk of infection. Their bodies will have better defences when bacterial and viral infections hit the system. One study has shown that wine helps to reduce the risk of infection from the Helicobacter pylori bacteria by 11%. This bacteria is the main cause of stomach cancers, ulcers and gastritis. You will feel better about yourself, which helps to promote a healthier lifestyle.

Some studies have also shown that wine can help protect against food poisoning, especially when caused by salmonella. That doesn’t mean you can ignore the advice on handling chicken and eggs, but it will at least offer some protection when you have no control over the cooking.

When you are using wine to help, you will need to check the medication you are taking. Most medication will tell you to avoid alcohol!

Help to Protect the Brain and Memory


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Wouldn’t you just love to keep your brain working the way it should? You want to keep your memory and avoid diseases like dementia and Alzheimer’s taking over later in life. Wine can help with this.

Those who drink moderately, especially in older age, will find that their memories are much better than those who don’t drink. All it takes is one glass a day, and you will find the benefits.

This is linked to the same reason your heart health is protected. The wine prevents clots and will reduce inflammation in the vessels. These are both causes of dementia and cognitive decline. The good cholesterol levels are also improved, offering more protection for your arteries.

Of course, alcohol can have the opposite effect on your brain and memory. If you drink far too much, you are likely to have black spots when you wake up the next morning. This is why it is so important to drink a moderate amount to get all the benefits.

Red vs. White Wine: Will Any Wine Do?


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Now that you know all about the benefits of drinking wine, it’s time to take advantage of them. One of the first questions is whether you can benefit from drinking any wine. Will red wine be better for you than white? Is there any benefit in drinking sparkling wines, like champagne?

The truth is that red wine offers more benefits than white. While the calorie count may be slightly lower in white wine, there are far more sugars in it. This leads to more risk of weight gain and can lead to teeth rotting much quicker than when drinking red wine.

There is more iron in your red wine than white options. This will not only help to boost heart health but also offers more energy to the body. The iron helps to boost the red blood cells in the body, which helps to keep the blood pumping effectively. There are also more of other minerals that help with the bone structures and prevent liver damage, among offering many other health benefits.

That doesn’t mean the white wine is pointless. There are still benefits and drinking that will still do you better than not drinking any wine at all. You will just need to keep the moderation on the lower end of the scale due to the sugar intake. If you do drink white wine, try to opt for the dried versions, as they will have lower sugar contents to help offer more of the health benefits mentioned above.

When it comes to drinking red wines, the type of red will depend on the benefits that you want to see. Not all are equal! Pinot noirs have the largest amounts of resveratrol, which will help protect the liver much more. At the same time, other types of red wine have more procyanidin, which offers more anti-aging benefits.

Always Drink In Moderation


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Whether you opt for red or white wine to take advantage of the health benefits, you need to drink the right amount. Drinking a glass or two a day is the recommended amount. Any more than that and you will run the risk of health problems that outweigh all the benefits mentioned.

This doesn’t mean that you can consume the equivalent of two glasses a day a week within the space of a couple of days at the weekend and not have anything to drink at other points of the week! You need to space out the alcoholic units to really help benefit your body and brain. Drinking too much at once will negatively affect your brain and could put you at risk in other elements of your life.

Try to drink your wine with a meal. This means you will be less likely to drink too much, and you’re less likely to snack afterwards. You’ll also consume it while eating, which means all your sugar consumption occurs at the same time. Your teeth are protected from constant sugar throughout the day, so you get all the oral benefits mentioned above.

The recommended amount for men is up to two glasses a day. Women should drink one glass a day. This is enough content to benefit from all those health advantages mentioned above.

Opt for a Healthy and Balanced Diet


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The benefits of wine occur better when you stick to a healthy and balanced diet. You will increase the amount of calcium you intake, meaning a better chance of absorption. You can keep your calorie intake down so you can lose more weight. You’ll also find that you get more antioxidants, improving the body’s defences and fighting against the development of cancerous cells.

You don’t need to stick to one specific diet. There are so many healthy and balanced options out there, some involve calorie counting, and others will involve focusing more on certain ingredients and food groups. Find one that you can stick to, or just make sure you fill up your plates with more fruits and vegetables.

The odd fatty meal isn’t going to do you any bad. This is the whole point of balance. You still want some of the bad and to enjoy yourself. One bad meal won’t make you gain lots of weight or suddenly cause a heart attack, just like one good meal in a load of bad won’t help you lose weight and protect yourself.

Drinking with food is a better option for various reasons. One of those is you’re less likely to snack or eat more calories than your body really needs. When you drink on an empty stomach or drink too much, you’re more likely to make unhealthy choices at the end of night. If you are going to drink and snack, look for healthier snacks, like vegetable sticks and dips.

Can You Really Benefit from Drinking Wine?

Drinking wine is beneficial for you. The antioxidants and minerals found in the alcohol are among the most beneficial for fighting against various diseases and ailments. If you are going to drink anything, choosing wine will be much better for your health, especially if you opt for red wine.

None of this negates some of the risks that come from drinking alcohol. You still need to follow the moderation rule, and you’ll need to think about the food that you’re going to eat with or afterwards.

When you want to fight against heart disease and protect your brain, drinking wine is something that you should consider. There are plenty of studies that show moderate amounts is good for you. Even if you just have a couple of glasses a week, you’ll do yourself better than avoiding it completely!

Just keep in mind that anything that exceeds the moderate amount can be bad for you. Though that case has not been proven with red wine, you still shouldn’t risk your health. Always be mindful of the things you take into your body.

All You Need To Know About The Health Benefits Of Turmeric

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All you need to know about health benefits of turmeric - All You Need To Know About The Health Benefits Of Turmeric
Last Updated: 10th October 2016

For many people, turmeric is just a yellow-coloured kitchen counter spice often added to Indian and Chinese dishes. Did you know that there are actually many health benefits of consuming it, and it is used for medicinal purposes in many cultures that opt for natural medicine? There are even many studies that show the brain and overall health benefits of adding turmeric to your meals.

The Power of Turmeric


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Used as the main curry spice, Turmeric is one of the most powerful herbs around when it comes to fighting and reversing disease. Researchers have found that it is beneficial due to the compound curcumin, and is as useful as the likes of ginger, garlic, and cinnamon.

The curcumin is better than pharmaceutical medicines in many cases, which is why many practitioners focus on it so much in their herbal remedies. The active ingredient offers the anti-inflammatory effects and is also one of the strongest antioxidants in the world.

The herbal remedies overseas and by specialist practitioners will usually use turmeric extracts and not just the spice in the curries. This is to make sure they get higher amounts of curcumin to benefit really from the ingredients. If you want to benefit, you’ll need to look out for extracts that contain enough for you to get around a gram a day.

Poor to Absorb

One of the biggest issues, especially when it comes to the low amounts of the over-the-counter spices, is that the curcumin doesn’t absorb that well into your bloodstream. You can take steps to help that to make sure you get all the benefits you need.

Black pepper is one of the best natural products to add to your turmeric mix. The pepper contains piperine, which helps with the absorption of curcumin. There are a few ways that you can add this to your mixture, such as mixing the two together into a drink to have at once. You could also swallow whole peppercorns with your supplement, instead.

Adding a fatty meal with your supplement will also help with the absorption levels. Think about the fat healthy meals, using the likes of olive oil or omega 3 fatty acids to give your body other health boosts.

You can benefit in many ways from adding turmeric into your diet. Here’s all you need to know about the health benefits and how to get them.

Help to Ease Inflammation


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Inflammation in the body is extremely problematic. It is usually the reason that many illnesses and diseases feel worse, so finding something that will help will help to ease your mind.

Turmeric offers the perfect remedy due to the curcumin mentioned above. It holds anti-inflammatory properties, helping to soothe swelling and pain linked to this issue. Whether you suffer from carpal tunnel syndrome or IBS, you may find that the ingredient helps.

While it does all this, it does it without affecting the bacteria levels. Some inflammation in the body is needed to help stop bacteria taking over and causing other illnesses. The turmeric helps to keep the inflammation to an acceptable minimum. Sometimes inflammation may also lead to snoring which then can lead to a sleep apnea device to be required.

The main benefit is that it prevents chronic inflammation, even minor inflammation that just keeps continuing without any relief. This type of inflammation is linked to various problems in Western cultures, including heart disease and Alzheimer’s disease.

The curcumin actually targets the cells that cause inflammation to prevent anything happening. You don’t just treat the symptoms but stop the problems occurring in the first place. If you are suffering from inflammation at the moment, it will also target the cells to prevent it getting worse and to counter the current problems.

Ibuprofen is commonly used as a medication to help reduce inflammation. While this can be successful, what are you really doing to the rest of your body? This is the problem with over the counter medication and pharmaceutical drugs. You don’t know the long-term damage, and there are few studies that go into the long term problems. At least with turmeric, you know that the product is completely natural. People have used it for centuries and not directly suffered from it.

Helps to Prevent Cancer

The antioxidant properties of turmeric offer the benefit of fighting against cancer. The antioxidants fight against the free radicals in the body, so when cells become damaged or die they will grow back and heal healthily. There is little room for cancerous cells to make their way into the body.

The curcumin will actually stop the free radicals from even forming in the body, very much in the way it stops inflammation from having a chance to occur. This means you don’t just treat symptoms and side effects but will actually pre-empt and actively prevent it.

The antioxidants are also beneficial for many other diseases, as they help to promote healing. While preventing cancer, they can help to reverse some of the effects and prevent it from getting worse. More research into this is needed, but the current research is extremely positive.

Improves Brain Function

There are many people currently looking for ways to protect themselves from brain disease. You will have heard that omega 3 fatty acids are the ones to focus on, but turmeric will help too. The curcumin helps to promote a healthy brain, especially when it is eaten with healthy fats to help promote absorption.

Improving brain function helps to limit the cloudy feeling throughout the day. You won’t feel as tired, and mood swings will be kept to a minimum. At the same time, you keep your brain active, so you are less likely to suffer from brain diseases, like dementia and Alzheimer’s.

When you improve your brain function, you promote the release of healthy chemicals into the body. You can find mental illness is improved and sometimes cured. Those who suffer from depression have found that adding the spice is beneficial for their needs. There is no need to take anti-depressants while using turmeric, although it can work in conjunction with them. The biggest benefit is that you get to avoid over the counter and prescription medication to help your overall health.

There are studies that show the turmeric has helped to fight off depression cycles and can help to boost your mood. The happier you feel, the healthier you will eat too. You’ll be willing to do more, and this will have a positive cycle. The curcumin can help the brain to release more serotonin and dopamine naturally, so you don’t feel like you need to rely on the medication.

How does turmeric—or more notably curcumin—do this? It is all through the focus on creating more connections between the neurons in the brain. It also promotes the growth hormone that the brain needs to develop and act as it should.

In some cases, it is possible that turmeric can reverse some damage already in the brain. It can help prevent dementia and other illnesses getting worse and repair the damaged areas. This is something that more research is needed in to see just how beneficial the active ingredient in the spice is for the brain and brain diseases.

Reduce the Need of Medication


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This has been mentioned a couple of times, but turmeric can reduce the need for numerous types of medications. This is especially the case for ibuprofen and anti-depressants, but it can also reduce the need for pain killers and aspirin. Some people have been able to switch to turmeric and come off their diabetes medication.

While doctors prescribe medications, you don’t know everything that they are doing to your body. If you read the warnings and the potential side effects of each drug you took, it would be reasonable to be worried about the long-term effects. Some medications make you feel sick, while others lead to weight gain and mood swings.

There is a reason many cultures still focus on herbal remedies and have full success with them. Turmeric is one of those that can help to reduce the amount of Western medication that you take.

Not only will you protect your body from the potential long term damage, but you can also protect your wallet! Getting turmeric spice and supplements are going to work out much cheaper than the majority of the medications you need to buy over the counter or through prescriptions.

There are also some side effects that medications cause. They are sometimes more problematic that the actual condition you are trying to fight. Some of the side effects also lead to other health problems in the future, which doctors already know about.

Turmeric doesn’t have any side effects. While the curcumin may not be better initially for treating your condition, the lack of side effects makes it much easier to deal with on a long term basis. This is very much the case when it comes to steroid use for various diseases. The steroids cause acne, weight gain, asthma, cancer, cataracts, and many other illnesses. You can avoid all of them by sticking to an herbal option.

Before you switch all your medication for herbal remedies, it is important to talk to your doctor or another health professional. Find out the truth about the benefits of the medications and the herbal remedies to make sure you put your health first!

Lower the Blood Sugar

Turmeric can help to keep the blood sugar down. It doesn’t cause an insulin response, and there are even studies that show it can help to reverse the effects of diabetes.

This is all linked to the curcumin, again. The compound helps to prevent insulin responses on a continuous basis, so the body doesn’t get overly used to the chemical in the body. The body won’t develop a resistance to it, forcing the body to produce more on a daily basis. This is the reason people start developing type 2 diabetes.

You will still need to follow a healthy diet and put your health first. The turmeric definitely can’t work miracles!

Help to Ease Joint Pain

Those who suffer from joint and muscular pain may be able to benefit from the use of turmeric. In many cases, the pain is due to inflammation, and this kitchen spice is perfect for countering inflammation. It also has pain relief properties, which helps people manage the pain much more effectively during the day.

If you suffer from the likes of fibromyalgia or arthritis, you may want to consider using the turmeric on a more regular basis. You can just add it to your cooking to help to get the initial benefits to see if you want to take the herbal treatment further. Studies have shown that turmeric can help ease joint pain in arthritis patients, specifically.

You may find that you reduce the amount of medication to help your joint and muscular pain. This can make you feel more positive about your life.

Help to Reduce Crohn’s Disease and IBS

Gastrointestinal problems are common in the Western world. There are many suspected reasons for this, but people don’t really want reasons. They want treatments that work, especially when they have flare-ups. You may be able to cut out foods that cause the flare-ups, but they can still happen without any warning.

Turmeric can help with this. Many of the gastrointestinal problems like IBS and Crohn’s disease are due to inflammation. It’s already been mentioned that the curcumin has anti-inflammatory properties, and they will help to reduce the symptoms of numerous GI tract discomfort. In fact, you may be able to cut them down to nothing at all.

By taking the turmeric, you can avoid taking corticosteroids. While these may be beneficial for reducing symptoms, they have been linked to damage to the intestinal lining. This leads to other health problems later in life. The curcumin hasn’t been linked to anything like this.

Can You Suffer from Allergic Reactions?

Like with any food, there is the possibility that you will suffer from an allergic reaction. This is more common if you put the turmeric direction onto your skin, rather than if you ingest it. The most commonly noted allergic reaction is an itchy rash.

If this is the only problem you notice, you can take steps to avoid skin contact with the ingredient. However, there are some symptoms noted when ingesting the spice, especially in high doses.

Nausea and diarrhoea are the most common problems noted with the spice. You may also be at risk of bleeding as it also acts as a blood thinner (the reason why it can replace aspirin) so you will need to keep an eye on your blood clotting abilities. Some people have also noted low blood pressure, increase blood flow during their periods and hyperactive gallbladders. If you are pregnant, you may have more uterine contractions.

These are rare side effects and usually due to allergic reactions. You may also have trouble breathing, depending on the way your allergic reaction takes place. If you do notice any of them, stop using it and speak to your doctor about the best option moving forward.

Unfortunately, turmeric can also react with some medications if you try to use it in conjunction with some prescription or over the counter drugs. The most common are aspirin, due to the blood thinning properties. Because of the anti-inflammatory products, it can also affect the benefits of any products like ibuprofen.

In most cases, the turmeric will be a good ingredient to add with your current prescription medication, but do talk to your doctor about side effects. The main benefit is that the Turmeric will help counter many of the side effects noted with medications.

It is all about acting safely. Many of the research papers looking into turmeric and health benefits have been to consider how it works instead of medication. There have been some studies into the benefits of certain medications, but the main point of herbal remedies is to avoid medication where possible.

Will You Take Turmeric on a Daily Basis?


Image 4 1 - All You Need To Know About The Health Benefits Of Turmeric

There are various herbal remedies available to help ease various health problems. Turmeric is one that you likely have in your curries already, and you probably have the Turmeric in your cupboard. Did you ever think that it could help ease your ailments, prevent some diseases and even cure others?

There are various benefits due to the curcumin in the spice. While the actual kitchen spice may not be the best, you can get stronger options and make them work well with fatty foods and black pepper.

In most cases, it will help to reduce inflammation and offer antioxidants to the body to keep disease and pain to a minimum. Whether you suffer from IBS, arthritis or diabetes, you could find that it is beneficial. If you can’t stop taking prescription medication, it could be a useful addition to deal with the symptoms and side effects.

Talk to your doctor if you do decide to use it for a current health problem. If you just want to improve your brain function or reduce the risk of inflammation, there’s nothing wrong with adding it to your diet today!

From a simple kitchen ingredient to one of the healthiest spices there is, you should take advantage of the nutritional benefits of turmeric. It’s handy and highly available so it shouldn’t be so hard to add a pinch of it in your meals or use it accordingly as natural remedy.

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Turmeric - All You Need To Know About The Health Benefits Of Turmeric

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