6 Delicious Ways to Get Vitamin C

By Melissa Nguyen



Vitamin C comes in more forms than just OJ. Here are six mouthwatering ways to get your cold-fighting fill.

When we say Vitamin C is essential, we don’t mean the pop singer whose song, “Graduation (Friends Forever)” played on a constant loop in 2000. We’re talking about the dietary nutrient found in citrus fruits and other, perhaps surprising, common eats. Vitamin C is necessary for the body to build collagen in bones and cartilage; helps iron absorption and protein metabolism; and lessens bruising by ensuring capillary walls and blood vessels are firm. It also protects you from oxidative stress through its antioxidant properties, and may keep colds and infections at bay. One thing the two vitamin C’s do have in common, though, is smile––while the singer’s “Smile” is a catchy song, the other vitamin C aids in gum health and healing cuts, keeping your smile as fetching as the song. The Recommended Dietary Allowance of vitamin C for adult men and women are 90 mg and 75 mg, respectively. Here are 6 tasty ways to ensure you get your vitamin C.

Broccoli
Vitamin C doesn’t just come from tangy, bright fruit––broccoli is a high contender offering 51 mg per serving per half cup. Broccoli stems from the Italian word, broccolo, which means “flowering top of a cabbage.” Eat just one cup of cooked broccoli and you’ve met your RDA. For a hearty mouthful of vitamin C, why not pop a few of these Baked Broccoli Burgers in the oven? Pair them with a mound of fries and you’ve got yourself a vitamin C burger-and-fries-bonanza, as potatoes are also a vitamin C source.

Brussels Sprouts
Hailing from Europe, Brussels sprouts are another member of the cabbage family. These greens may have a bad wrap (and are often dropped under the table for Fido), but when it comes to vitamin C, they’ve got nothing but good graces at 48 mg per serving per half a cup when cooked. Don’t let the naysayers dissuade you from eating your Brussels sprouts; Isa Chandra Moskowitz of Post Punk Kitchen declares them as “The Vegan French Fry” and swears her recipe for roasted Brussels sprouts smells like popcorn while cooking. That’s something we can get down with.

Cauliflower
Though grown in many varieties and colors, cauliflower doesn’t come to mind when we think of vitamin C––but then again neither does chocolate cake! Chocolate Covered Katie’s changed that with her surprise ingredient chocolate cake. Cauliflower lends 26 mg per serving per half a cup of vitamin C to the recipe; though the uncooked cauliflower the recipe calls for eventually gets cooked––and may bring the vitamin C count down slightly, we like to remedy that by eating more of the chocolate cake. Hey, it’s all about getting enough vitamin C.

Grapefruit Juice
Grapefruits are named such because they grow in clusters similar to how grapes grow. Pink and red grapefruits get their bright colors from a carotenoid phytonutrient called lycopene. Though the rind can be quite bitter, grapefruits have a tart, juicy flesh that rivals their citric cousin, the orange. Three-fourths of a cup of grapefruit juice will get you 70 mg per serving of vitamin C, so grab your rolling pin and give these Red Grapefruit-Curd-Filled Doughnuts a spin––you heard right, vegan grapefruit-filled doughnuts! Who said doughnuts weren’t healthy?

Sweet Red Pepper
The most common sweet red pepper in our grocery stores is red bell pepper. These warm-season crops are actually green bell peppers that are left to mature and change in color. Just half a cup of raw sweet red peppers gets you more than your RDA at 95 mg per serving. Their green counterparts, raw sweet green peppers, are also a good source of vitamin C, clocking in at 60 mg per serving per half a cup. Try this quick Raw Red Pepper and Tomato Soup––add green bell peppers for extra C!

Tomatoes and Spinach
Most tomatoes grow on vines, and spinach, with its high iron and antioxidant count, taste so fine. These two vegetables alone provide vitamin C––33 mg per serving per three-fourths cup for tomato juice and 9 mg per serving per half a cup of cooked spinach––so imagine their power when combined! That’s why we love this vitamin C power cocktail from Oh She Glows. It’s a vegan version of the beloved bloody Mary/Caesar cocktails served at bars. Spend Saturday night clinking glasses and filling up on vitamin C. We’ll drink two for good measure!

Who said vitamin C only came from oranges? Dig up that Vitamin C playlist we know you’ve got hidden on your hard drive and try these six scrumptious recipes for a healthy dose of this important nutrient sure to keep you, your bones, and your gums happy!
http://vegnews.com/articles/page.do?pageId=5415&catId=5

Youngest Self-Made Female Billionaire is Vegan

By Anna Starostinetskaya 

31-year old Elizabeth Holmes drinks green juice while running her $9 billion company.

Elizabeth Holmes, the youngest, self-made female billionaire in the world, may lead a quiet life reminiscent of Steve Jobs, but at only 31, she’s making a lot of noise. Holmes—a science major-turned-entrepreneur—has made it her life goal to make the processes around blood work simple, affordable, and painless. At age 19, the businesswoman dropped out of Stanford University to launch Theranos, a consumer friendly blood-testing company that eventually propelled her onto Forbes’ list of the 500 wealthiest people in the world. Between TED Talks and developing early-detection Ebola tests, the vegan drinks several green juices a day with cucumber, celery, parsley, kale, spinach, and romaine lettuce. In talking about her life choices, Holmes says, “I would much rather live a life of purpose than one in which I may have other things.”

http://vegnews.com/

Adios, Trans Fats: FDA Poised To Phase Out Artery-Clogging Fat

Alison Aubrey

The case against trans fats is not new. For years, health experts have been telling us to avoid them.

And as retailing behemoths such as Wal-Mart have committed to the removal of all remaining, industrially produced trans fats in the products they sell, the food industry has stepped up its pace to reformulate its offerings.

The Grocery Manufacturers Association says the food industry has already reduced its use of trans fats by more than 85 percent. Even Crisco is now made without partially hydrogenated oils.

Now, the Food and Drug Administration is expected to take action soon to phase out much of the remaining trans fats in the food supply. The agency first announced its plan back in 2013. And, any day now, the FDA is expected to announce a final rule that could amount to a near ban of trans fats.

"The time is long overdue to get trans fats out of the food supply," says Michael Jacobson of the Center for Science in the Public Interest. He nudged for a mandatory labeling of trans fats on food packages, which has been in place since 2006.

So, where do we still find trans fats in the food supply? The labels of ready-to-bake pie crusts, baked goods and microwave popcorn are a good place to look.

The FDA allows companies to list 0 grams on the label even if the food contains up to half a gram of trans fats. In other words, If a packaged food has less than .5 grams per serving, it can be labeled as trans-fat free.Also, there are low-levels of trans fats in lots of foods — levels that fall below the threshold for labeling. As my colleague Eliza Barclay has reported, zero trans fats doesn't necessarily mean zero.

So, if you want to avoid these trace levels, you've got to scan the ingredient list. If you see partially hydrogenated oils listed, you know there's a small amount of trans fats in the food.

And here's a little history lesson in how trans fats came to be: As my colleague Dan Charles has reported, in the early 1900s scientists worked out a way to add hydrogen atoms to a molecule of oil. In essence, that process converted liquid vegetable oils into solid fats.

After this discovery, the era of baking with Crisco and margarine began.

But, decades later, scientists began to document the damaging health effects of partially hydrogenated oils. Turns out, the ubiquitous use of trans fats was wreaking havoc on our cardiovascular systems.

Trans fats "raise bad cholesterol and lower good cholesterol," explains Dariush Mozaffarian, a cardiologist, epidemiologist and dean of the nutrition policy and science school at Tufts University. And that's not all, he says.

THE SALT foods. Manufacturers have turned to alternative fats, such as palm oil and blends of vegetable oils. From a health perspective, that's an improvement, Mozaffarian says.

"Any natural replacement is superior to partially hydrogenated vegetable oil — whether it's butter, palm oil or blends of oils," Mozaffarian says.

(However, as we've reported, when it comes to environmental and worker's rights issues, palm oil has historically been problematic, though the industry is changing as a result of consumer pressure.)

When the FDA issues its final rule, it will likely move to revoke the GRAS (Generally Recognized As Safe) status of trans fats. And this could pose a problem for manufacturers that still have small amounts of partially hydrogenated oils in the products they sell. For instance, it could open them up to lawsuits.

The Grocery Manufacturers Association told us in a statement that "we share FDA's goal of reducing trans fatty acids in the diet." But the group is preparing to file a petition. "The food additive petition currently in development will help us to achieve this shared objective," the GMA statement says.

It's possible that the Grocery Manufacturers Association may ask for more flexibility in meeting the goal.

http://www.npr.org/sections/thesalt/2015/05/22/407751715/adios-trans-fats-fda-poised-to-phase-out-artery-clogging-fat

The Right Dose of Exercise for a Longer Life

By GRETCHEN REYNOLDS

Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity. Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives.

No one doubts, of course, that any amount of exercise is better than none. Like medicine, exercise is known to reduce risks for many diseases and premature death.

But unlike medicine, exercise does not come with dosing instructions. The current broad guidelines from governmental and health organizations call for 150 minutes of moderate exercise per week to build and maintain health and fitness.

But whether that amount of exercise represents the least amount that someone should do — the minimum recommended dose — or the ideal amount has not been certain.

Scientists also have not known whether there is a safe upper limit on exercise, beyond which its effects become potentially dangerous; and whether some intensities of exercise are more effective than others at prolonging lives.

So the new studies, both of which were published last week in JAMA Internal Medicine, helpfully tackle those questions.

In the broader of the two studies, researchers with the National Cancer Institute, Harvard University and other institutions gathered and pooled data about people’s exercise habits from six large, ongoing health surveys, winding up with information about more than 661,000 adults, most of them middle-aged.

Using this data, the researchers stratified the adults by their weekly exercise time, from those who did not exercise at all to those who worked out for 10 times the current recommendations or more (meaning that they exercised moderately for 25 hours per week or more).

Then they compared 14 years’ worth of death records for the group.

They found that, unsurprisingly, the people who did not exercise at all were at the highest risk of early death.

But those who exercised a little, not meeting the recommendations but doing something, lowered their risk of premature death by 20 percent.

Those who met the guidelines precisely, completing 150 minutes per week of moderate exercise, enjoyed greater longevity benefits and 31 percent less risk of dying during the 14-year period compared with those who never exercised.

The sweet spot for exercise benefits, however, came among those who tripled the recommended level of exercise, working out moderately, mostly by walking, for 450 minutes per week, or a little more than an hour per day. Those people were 39 percent less likely to die prematurely than people who never exercised.

At that point, the benefits plateaued, the researchers found, but they never significantly declined. Those few individuals engaging in 10 times or more the recommended exercise dose gained about the same reduction in mortality risk as people who simply met the guidelines. They did not gain significantly more health bang for all of those additional hours spent sweating. But they also did not increase their risk of dying young.

The other new study of exercise and mortality reached a somewhat similar conclusion about intensity. While a few recent studies have intimated that frequent, strenuous exercise might contribute to early mortality, the new study found the reverse.

For this study, Australian researchers closely examined health survey data for more than 200,000 Australian adults, determining how much time each person spent exercising and how much of that exercise qualified as vigorous, such as running instead of walking, or playing competitive singles tennis versus a sociable doubles game.

Then, as with the other study, they checked death statistics. And as in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking.

But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality. Those who spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately, while those who spent more than 30 percent of their exercise time in strenuous activities gained an extra 13 percent reduction in early mortality, compared with people who never broke much of a sweat. The researchers did not note any increase in mortality, even among those few people completing the largest amounts of intense exercise.

Of course, these studies relied on people’s shaky recall of exercise habits and were not randomized experiments, so can’t prove that any exercise dose caused changes in mortality risk, only that exercise and death risks were associated.

Still, the associations were strong and consistent and the takeaway message seems straightforward, according to the researchers.

Anyone who is physically capable of activity should try to “reach at least 150 minutes of physical activity per week and have around 20 to 30 minutes of that be vigorous activity,” says Klaus Gebel, a senior research fellow at James Cook University in Cairns, Australia, who led the second study. And a larger dose, for those who are so inclined, does not seem to be unsafe, he said.

http://well.blogs.nytimes.com/2015/04/15/the-right-dose-of-exercise-for-a-longer-life/?_r=0

How to cure a workout hangover

By Gabriella Boston

Beach season is right around the corner and you’re hustling to get your bottom into shape. Problem is, you started late, ramped up fast and now you’re hurtin’.

So, what to do about this type of post-exercise pain — often referred to as delayed onset muscle soreness (DOMS)?

It might sound counterintuitive, but one of the best ways is to keep moving, says Victor Ibrahim, a team physician for D.C. United.

“Light movement — for example, a cool-down after working out — is very helpful,” Ibrahim says.

In fact, one study says that exercise is the most effective means 

to alleviate pain during DOMS, which appears between 24 and 72 hours after exercise.

Which raises the question: What kind of exercise causes this pain and what exactly is happening in the body when the pain occurs?

“Generally, the more impact on the muscle, the more soreness,” Ibrahim says. That impact will be more dramatic and jarring in a weakened muscle (makes sense!), which is why a sudden uptick in exercise can be quite painful.

“This is also the reason spring training camps are so painful. Having been involved in preseason training for NFL, NHL, NBA and MLS players, I can assure you even the elite athletes are not immune,” Ibrahim says.

In terms of the type of impact, eccentric strain seems to cause the most soreness, says Matt Fitzgerald, a running coach, sports nutritionist and author of dozens of training books, including “The New Rules of Marathon and Half-Marathon Nutrition.”

“Eccentric strain occurs when a muscle tries to resist its own lengthening,” Fitzgerald says. For example, when you run, he says, the quadriceps (front thigh) stretches when the foot lands and at the same time resists the stretch to keep the knee from buckling.

“So in essence the muscle is being pulled in two different directions at once, which causes microscopic tearing of muscle fibers and subsequent soreness,” he says.

The exact physiological cause of delayed onset muscle pain is still under debate, but most researchers believe it’s a result of muscle trauma repair, Ibrahim says, adding that isometric (static) muscle exercise can also cause DOMS, while it seems that concentric (dynamic) contractions (such as the up phase in a biceps curl) do not.

Many things happen during muscle trauma repair, including inflammation (part of the body’s healing process) — which is why taking anti-inflammatories can help with the initial pain reduction but does not seem to help in muscle repair long term. 

But let’s get back to you and your pain and ways you might get rid of it!

How about a massage, foam rolling and other ways to “rub out” the pain?

“Massage can be really helpful, especially if you get it early on,” says Liz Puloka, a D.C. massage therapist. “Massage increases the blood flow — it brings in fresh blood and lymph to the affected area.”

She says Swedish massage — which uses five styles of strokes — is the most effective type of massage for DOMS because it is especially beneficial for improving blood circulation.

But Puloka says even though a massage is helpful, she would personally “attack the muscle soreness from as many angles as possible.”

“I would encourage movement,” she says, echoing Ibrahim. “Movement is essentially an internal massage for the body.”

She also recommends applying heat, which has been shown to reduce soreness.

Ibrahim agrees:

“Improving circulation is helpful. A hot shower or hot tub does the trick for most of our athletes,” he says, adding, “Always make sure you are well hydrated before hitting a hot tub post-exercise.”

But how about the ice-tub submersions that seem to be all the rage among athletes — do they work?

The jury is out.

It seems that ice — like anti-inflammatory medication — is helpful in the short term, Ibrahim says, but does not have long-term therapeutic effects in terms of muscle repair.

This is why some doctors such as Ibrahim say that anti-inflammatory meds such as ibuprofen (though they give you immediate pain relief) are not great in the long run because they hamper the inflammation phase of the repair work.

In terms of home remedies, does specific nutrition help prevent or reduce DOMS?

Fitzgerald says that because post-exercise muscle soreness is due partly to oxidative stress (free radical damage) a diet that is rich in antioxidants can help reduce soreness by protecting the muscle fibers from this type of damage. Protein also seems to help, he says.“Consuming protein with carbohydrates soon after completing a workout will accelerate the healing of damaged muscle fibers and the dissipation of soreness,” Fitzgerald says.

Caffeine also seems to help.

But while you are striving to get rid of the aches, just remember the pain is not necessarily a bad thing, Ibrahim says.

It usually indicates — unless it goes on for more than a few days and is acute (time to see a doctor) — that you are making progress, that your muscles are adapting to the increased demands and are getting stronger.

“For the vast majority of us, exercise will require some soreness until the muscle reaches its steady state,” Ibrahim says, adding that even brief periods of inactivity are enough to weaken muscles and thus require the “pain of rebuilding.”

As the saying goes — no pain, no gain. But at least now you have some tools — and not bad ones at that: massage, hot tub and latte, anyone?

Boston is a fitness trainer and freelance writer. She can be found at www.gabriellaboston.com.

http://www.washingtonpost.com/lifestyle/wellness/excercise-hangover-cure/2015/05/19/b02ab560-f9a7-11e4-a13c-193b1241d51a_story.html

Gum Disease: The Silent Killer, 7 Home Remedies To Cure It Naturally

Healthy nutrition may be key to helping fight gum disease, which is not only important to oral health, but also to general health and well being.

Eighty-five percent of American adults suffer from some form of gum disease, and 50 percent have moderate to severe periodontitis. Of those diagnosed, only 3 percent seek treatment, putting the rest at risk for a number of serious health issues—so the odds are that you have it … and you just don’t know it.
Take control of your health—your life—by finding out about gum infections.

8 Home Remedies To Treat It Naturally

Baking Soda
Mix plain baking soda with enough water to create a paste, and rub it along your gum-line with your fingers.

Aloe Vera
Aloe vera is also be featured in several remedies for swollen and bleeding gums. Simply rub the gel of aloe vera on the gums and let it sit. Do this repeatedly until the problem subsides.

Lemon Juice
The anti inflammatory properties contained in lemon juice could be very useful in the healing treatment of gum infections. Furthermore, lemons contain vitamin C, and that may empower your gums to fight off the disease. Squeeze the juice of the lemon and add a bit of salt to it. Combine the salt and lemon juice well until it turns into a paste of sorts. Apply this paste on to your own teeth and leave it on for several minutes before gargling with water.

Tea Tree Oil
Tea tree oil is really an exceptionally effective antiseptic that nature provides. Rub a little bit of tea tree oil in the gums to stop gum disease and also to help alleviate symptoms. You can even locate a toothpaste that includes tea tree oil to help fight bacteria when brushing.

Clove Oil
Clove oil is really a typical ingredient in quite a few natural treatment options for bleeding gums. Some national health practitioners propose rubbing clove oil to the affected gums, but warns that one might experience a burning sensation in the beginning. The burning sensation shouldn’t last too long, though.

Mustard Oil
Mustard oil is found in every home. It is extensively used as a cooking medium for its health benefits. It is rich in vitamins and has antioxidant properties. Take half teaspoon of pure mustard oil in the palm of your hand. With your clean finger rub the oil all over the gums using a gentle circular motion. Rinse with warm water. This will increase the blood circulation, stimulate the gums and soothe the pain. For strong gums use this application daily.

Turmeric
Turmeric is another common ingredient to be found in every home. Its potency to reduce inflammation and fight infection is well known. Take one teaspoon of turmeric powder and mix it with honey to form a thick smooth paste. Apply gently all over the gums and teeth. Leave for three minutes. Rinse with water. The gums will be soothed and feel less tender. Do it every night before going to bed.

Coconut Oil

Coconut oil is a strong anti-microbial as well as having soothing anti-inflammatory properties that can naturally protect the gums from gingivitis. Oil pulling is an effective treatment for receding gums.  

http://complete-health-and-happiness.com/gum-disease-silent-killer-7-home-remedies-cure-naturally/

Cure for Type 1 diabetes imminent after Harvard stem-cell breakthrough

Harvard University has produced the vast quantities of insulin-producing cells needed for transplants
By Sarah Knapton, Science Editor

 

Diabetes Breakthrough! Human Stem Cells Altered to Make Insulin

A cure for diabetes could be imminent after scientists discovered how to make huge quantities of insulin-producing cells, in a breakthrough hailed as significant as antibiotics.

Harvard University has, for the first time, managed to manufacture the millions of beta cells required for transplantation.

It could mean the end of daily insulin injections for the 400,000 people in Britain living with Type 1 diabetes.

And it marks the culmination of 23-years of research for Harvard professor Doug Melton who has been trying to find a cure for the disease since his son Sam was diagnosed with Type 1 diabetes as a baby.

“We are now just one pre-clinical step away from the finish line,” said Prof Melton.           
 

 

Asked about his children’s reaction he said: "I think like all kids, they always assumed that if I said I'd do this, I'd do it,
"It was gratifying to know that we can do something that we always thought was possible.”
The stem cell-derived beta cells are presently undergoing trials in animal models, including non-human primates, where they are still producing insulin after several months, Prof Melton said.
Type 1 diabetes is an autoimmune condition that causes the pancreas to stop producing insulin - the hormone that regulates blood glucose levels.
If the amount of glucose in the blood is too high it can seriously damage the body's organs over time.
While diabetics can keep their glucose levels under general control by injecting insulin, that does not provide the fine tuning necessary to properly control metabolism, which can lead to devastating complications such as blindness or loss of limbs.

Around 10 per cent of all diabetes is Type 1, but it is the most common type of childhood diabetes. 29,000 youngsters suffer in Britain.

The team at Harvard used embryonic stem cells to produce human insulin-producing cells equivalent in almost every way to normally functioning cells in vast quantities.
Chris Mason, Professor of Regenerative Medicine, University College London, said it was ‘potentially a major medical breakthrough.’
“If this scalable technology is proven to work in both the clinic and in the manufacturing facility, the impact on the treatment of diabetes will be a medical game-changer on a par with antibiotics and bacterial infections,” he said.
Professor Anthony Hollander, Head of Institute of Integrative Biology at the University of Liverpool, added:“This is very exciting fundamental research that solves a major roadblock in the development of a stem cell treatment for diabetes.
“The study provides a very elegant and convincing method for generating functional insulin-producing cells in large numbers.”
Professor Mark Dunne, at Manchester University, added: Overall this is an important advance for the field of diabetes and people with Type 1 diabetes.”
Professor Elaine Fuchs, of Rockefeller University, described the findings as "one of the most important advances to date in the stem cell field".
"For decades, researchers have tried to generate human pancreatic beta cells that could be cultured and passaged long term under conditions where they produce insulin.”
A report on the work is published in the journal Cell.

http://www.telegraph.co.uk/news/science/science-news/11151909/Cure-for-Type-1-diabetes-imminent-after-Harvard-stem-cell-breakthrough.html

Broccoli Basil Cream Soup

By Shelley Alexander

Broccoli Basil Cream Soup is a creamy soup that uses walnuts in place of cream to create a delectable soup designed to cleanse, nourish, and rebuild your body. This easy recipe comes together quickly and combines a variety of healing foods that are fantastic for detoxing. Broccoli, zucchini, white onion, garlic, lemon, walnuts, basil, and vegetable broth come together for a rich and luscious soup that is deeply comforting and cleansing.

Broccoli

Broccoli is a superstar cruciferous vegetable that is packed with nutrients that enhance detoxification and healing. Broccoli has specific phytochemicals which support every phase of the detox process. Broccoli is rich in antioxidants including lutein, zeaxanthin, and beta-carotene that protect us from free radicals, toxins, and degenerative diseases like cancer. Broccoli also contains important flavonoids like kaempferol which fight chronic inflammation. Other important nutrients in broccoli include vitamin A, vitamin K, vitamin E, manganese, zinc, omega-3 fatty acids (ALA), sulforaphane, and fibre which all work together to detox, cleanse, and rebuild our body and keep it strong and healthy. If you really want to up the detox power of this soup, top with nutrient-dense broccoli sprouts which are even richer in sulforaphane than broccoli florets.

Garlic

Garlic is an amazing vegetable that is a member of the Allium family that includes onions, shallots, and leeks. Garlic is a must have in many of my recipes because I love its pungent flavour and fabulous health benefits. Crushing, mincing, or grating garlic before eating it activates many of its key phytochemicals. Garlic’s high amount of sulfur and the compound allicin are two of the reasons why garlic has so many important health benefits. Garlic is a natural antibiotic, with anti-inflammatory, anti-fungal, and anti-viral properties that make it a strong immune system booster.

Zucchini

Zucchini is a squash with a mild flavour that blends well with other vegetables. Zucchini contains good amounts of carotenoids including alpha-carotene, beta-carotene, lutein and zeaxanthin which offers excellent protection against oxidative stress caused by environmental toxins. Zucchini also contains high amounts of vitamin A, B vitamins, vitamin C, zinc, magnesium and fibre. To get the full benefits of the antioxidants contained in zucchini squash, buy organic so you can eat the skin, seeds, and flesh.

Basil

Basil is one of my absolute favourite herbs to use in recipes! It has a wonderful herbaceous flavour that adds delicious flavour to any recipe you add it to. Basil has many health benefits including being a fantastic anti-inflammatory and anti-bacterial food due to the presence of flavonoids especially estragole and eugenol.
Basil contains high amounts of beta-carotene, pro-vitamin A, iron, vitamin C, vitamin K, calcium, potassium, and magnesium which are key nutrients for maintaining vibrant health.

What’s your favourite soup blend? Please contribute to the conversation by leaving a comment below.
If you enjoyed this post, please check out my new cookbook that’s packed with 154 tasty healing foods recipes and over 50 pages of holistic lifestyle tips for more energy and better immunity! Deliciously Holistic is for sale on Amazon right now!
By Shelley Alexander
 

 

Broccoli Basil Cream Soup

Vegan, Paleo, Vegetarian, Dairy-Free, Gluten-Free, Sugar-Free

Makes 2-4 servings
2 tablespoons extra virgin olive oil or virgin coconut oil
½ cup diced white onion
1 cup diced organic zucchini squash (leave skin on)
Unrefined sea salt-to taste
4 cups steamed organic broccoli florets
4 cups organic vegetable broth or stock
2 cloves grated garlic
Fresh ground black pepper-to taste
⅓ cup raw walnuts (soak for 3 hours in filtered water, rinsed well, and drained)
1 tablespoon fresh lemon juice
6-8 fresh basil leaves
½ cup broccoli sprouts-optional but are potent detoxifiers


1. Place olive oil or coconut oil in a medium-size pot with a lid and heat over medium heat until hot but not smoking. Add diced onions and cubed zucchini and sprinkle with sea salt to taste. Cook zucchini and onions until tender, around 7-8 minutes.

2. Placed cooked vegetables into a high speed blender with steamed broccoli, ½ cup vegetable broth, grated garlic, black pepper to taste, and drained walnuts. Blend on high until smooth and creamy.

3. Pour vegetable-walnut mixture into the pot you cooked the zucchini in and add remaining vegetable broth and sea salt to taste. Stir to blend together and cover pot with lid.

4. Cook Broccoli Basil Cream Soup over low heat until hot but not boiling. Taste and adjust seasoning if needed and pour into serving bowl. Sprinkle hot soup with fresh basil leaves, lemon juice, and broccoli sprouts if you decide to use them.

5. Place leftover soup into a heatproof container with a lid and cool slightly before placing in the refrigerator. Reheat remaining soup over low heat for dinner meal.
http://aharmonyhealing.com/broccoli-basil-cream-soup/

Got Allergies? Stinging Nettle is the Most Effective Natural Remedy for Allergies

Did you know that nettle leaf is among the most valuable herbal remedies?  Many people think of “Stinging Nettle” as a painful problem causing weed.  However, nettle is far, far more than a just a weed! The entire plant (roots, stem, and leaves) possesses many powerful health benefits. In fact, stinging nettle is one of the most superior medicinal herbs around. Here are some uses for stinging nettle that will prompt you to plant this amazing herb in your garden.

Stinging Nettle is rich in vitamins, such as A, C, D, E, and K as well as the B vitamin varieties of thiamine (B1) and riboflavin (B2). It also has phenolic tannins. It is loaded with calcium, chromium, cobalt, copper, iron, magnesium, phosphorus, potassium, silicon, sulfur, and zinc.  Stinging nettle is also high in chlorophyll and β-carotene content.

Stinging Nettle Health Benefits for Home Remedies that Treat Just About Everything

Allergies

Nettles include antihistamines that react against the body’s natural urge to create nasal congestion as well as watery eyes in reaction to pollen along with other allergens.

Protects the prostate

The nettle root contains many active chemicals that play an important role in reducing the effects of an enlarged prostate. 

Purifies Blood

Reduces gingivitis and prevents plaque when used as a mouth rinse.

Digestive Aid

Nettle leaf is beneficial at decreasing symptoms of the digestive tract which range from acid reflux, excessive gas, nausea, colitis as well as Celiac disease. In addition, its therapeutic action on mucous membranes makes it  a highly effective herbal strategy for combating sore throats, swollen hemorrhoids, nose bleeds and mouth sores.

Gout, Rheumatism, and Arthritis

Stinging Nettle  prevents uric acid build-up in joints and is extremely helpful in cases of gout, rheumatism and arthritis.

Detoxifying agent

Nettle cleanses the body of metabolic wastes by promoting excretion through the kidneys.

Anemia and Fatigue

Nettle has elevated levels of iron which makes it good for fighting anemia as well as fatigue.
Dandruff RemedyThis is a very popular home remedy for dandruff. Take a jar with a lid, put one handful each of fresh rosemary and nettles. Cover completely with Apple Cider Vinegar.  Put the lid on the jar. Let the jar sit for 2-3 weeks. Pour through a strainer to remove the plants, and put the mixture in a bottle. It’s ready for use.Pain Reliever Stinging nettle contains anti-inflammatory compounds that help relieve pain.Beneficial  for women

Stinging nettles decrease PMS symptoms, processes estrogen to ease menopausal symptoms as well as reduces excessive monthly flow.

Helps with hair loss

It has a stimulating effect on the scalp when used as a hair rinse.  It helps regenerate both hair growth and restore original color.

 Nettle Tea Recipe

Ingredients

1 cup water
4 tsp dried nettle

Directions
Boil water, then remove from the stove and add the dried nettle to it. Allow this to steep for 5 minutes and your nettle tea is ready.  Scientists have discovered that the active ingredients in nettle roots or leaves get activated when mingled with hot water. Consume up to 3 cups per day.

http://complete-health-and-happiness.com/got-allergies-stinging-nettle-is-the-most-effective-natural-remedy-for-allergies/

Top 10 Natural Remedies for Swollen Ankles, Legs and Feet

Several years ago I was on a ferry between two Thai islands and got chatting to a girl sitting next to me. She complained of swollen legs and ankles, and when I looked at her more closely, I did notice her puffy feet. It always makes me worried to see someone’s leg swell. I think of all the serious conditions that could be connected with this symptom, including problems with the heart and kidneys, or a blood clot.

Indeed, if your lower limbs become swollen and you have other ominous signs to go with it – such as shortness of breath, fever, bluish skin (cyanosis) and chest pain – head for the emergency department immediately. Also, if one leg looks swollen, while the other one appears normal, see a doctor, as this unevenness could be a sign of deep venous thrombosis. Some prescription medication too can cause swelling, such as birth control pills, anti-depressants and medication for high blood pressure.

In the case of my fellow passenger, the condition was far from dangerous – it was just slightly uncomfortable for her. She happened to spend too much time sitting on trains and buses, and was also adapting to the humid tropical climate, so was feeling slightly dehydrated. She happily continued with her travels and was fine in a few days time.

Every case of swelling needs to be considered in its context to make sure you’re not missing a potentially serious condition. You need to be able to distinguish between harmless swelling and edema. In the case of edema, if you press on the puffy area, it stays pitted for a few seconds after. This could be a sign of heart, liver or kidney problems.

Very often leg swelling can be prevented by some simple measures and DIY techniques. Here are some examples you can follow to prevent the swelling, or to return to your previous swelling-free self:

1. Exercise! Exercising stimulates blood circulation and prevents the blood from pooling in your lower extremities. If you’re suffering from painful or inflamed legs, swimming can be the perfect solution. When you float, the impact is taken off your feet, which eases the discomfort. So find a pool, or take a dip in a nearby sea or lake. If you do yoga, go for the postures that make you lift your feet above the head. This is called an inversion and has many health benefits, including improved immunity and digestion. So start with your headstand as soon as you notice your feet swelling… and experience the thrill of it.

2. Elevate your legs. If you’re not quite ready for the headstand yet, try elevating your legs by putting them on a higher surface so that they are above the heart. Do that for 30 minutes, three times a day, and observe the difference. When you’re in bed, put a pillow under your ankles. This will help drain the excess fluid, so it can then get absorbed in the body, or is eliminated with urine.

3. If you sit for long periods of time, get up and walk around a bit. When your boss asks you what you are up to, explain that you are just trying to prevent your feet from swelling. Walking for 10 minutes, three times a day, should be enough to keep your tootsies healthy and happy.

4. When you travel, consider wearing compression socks. I know that they can be difficult to put on, but they do serve their purpose. They help the blood vessels with their elasticity, so that the blood doesn’t pool in your legs. Plus, they prevent varicose veins. Consider wearing them on long-haul flights and on long bus and train journeys. My traveling friend would certainly benefit from wearing them. Also, support/compression socks or stockings can be good for you if you’re already suffering from leg inflammation.

5. Eat healthy and avoid excess salt. A bit of salt is good for you, and is in fact needed for the body to function well. But too much salt can cause water retention and should be avoided. Caffeine too is a known culprit. So go easy on the salt and try to bring your coffee intake to a minimum. If you are overweight, consider losing some weight, so you reduce the pressure that is put on your muscles, joints and bones. Every little helps. To get some ideas that can help you reduce your weight, you can have a look at my previous articles 12 simple tweaks for weight loss and great health and 9 secrets of losing weight without diet.

6. Stop smoking! Smoking is one of the top 10 habits to stop right now if you want to be healthy. I know, easier said than done. But think of all the rewards that come when you stop smoking. Having your feet less swollen is just one of them. Also, smoking is related to many (more serious) underlying conditions that can cause lower limb swelling.

7. Drink plenty of water. We are all guilty of often not drinking enough fluids. By drinking water throughout the day, we hydrate our tissues and detox the body. Sodium and caffeine, which contribute to feet inflammation, get diluted if we water ourselves sufficiently. Eight to ten glasses a day should be the norm. Drink more if you had some alcohol. So make sure you carry that water bottle with you. For added antioxidant value, squeeze some lime or lemon in or prepare your own flavored water.

8. Massage the painful area. Or even better, make someone else do it for you. Massaging your feet is extremely relaxing and improves your blood circulation. Use gentle but firm motions, and always go in the direction of the heart.

9. Soak your feet in Epsom salt and feel the bliss. I’ve written in the past about the great uses for Epsom salt, and I’m sure your legs and feet will appreciate the attention. If you feel like indulging yourself completely, add a few cups of sea salt to your bathwater and soak your whole body. Essential oils can help alleviate pain and discomfort too. Some popular choices are peppermint, eucalyptus, lemon and lavender that are all known to have anti-inflammatory properties. If you are interested to learn more about essential oils you can find useful information in my e-book Magical Aromatherapy. This e-book will help you to discover the power of essential oils and the most effective ways to use them.

10. Take magnesium supplements. Often feet inflammation, which can result in painful swelling, is connected to magnesium deficiency. A dose of 350 mg a day can make a difference, but always talk to your doctor before taking any supplement.

Keep your legs healthy and pain-free. Remember how well they’ve been serving you over the years, and return the favor!

http://www.healthyandnaturalworld.com/natural-remedies-for-swollen-feet/

The many skin benefits of manuka honey

Miracles do happen, my friend.

And every week or so, I apply a little miracle to my skin: manuka honey.

Manuka honey is produced in New Zealand by bees that pollinate the native manuka bush. It is used in both traditional and modern medicine (yep!) for its natural antibacterial properties. In addition to containing hydrogen peroxide, manuka honey is high in the antibacterial methylglyoxal (MG). MG is found in most types of honey in small quantities. However, manuka honey contains up to 100 times more MG than normal honey.

Here are a few recognizable bacteria and viruses that MG has been shown to kill when tested in a lab environment:

• Helicobacter pylori (i.e. H. pylori): The bacterium known to cause many stomach ulcers and “leaky gut” syndrome
• Staphylococcus aureus (i.e. staph infection) and MRSA: These “super-bugs” are known for their resistance to many antibiotics
• Escherichia coli (i.e. E. Coli): Known to cause serious food poisoning
• Streptococcus pyogenes (i.e. strep throat): The bacterium known to cause strep throat

Pretty amazing, huh?

But manuka honey belongs on your bathroom shelf as much as it does in a medical clinic or hospital.

Because it also keeps skin clear, youthful, and hydrated.

Skin-clearing.

Manuka honey works wonders for blemished skin because of its aforementioned natural antibacterial properties. It is also a potent anti-inflammatory, so soothes inflamed skin while healing blemishes. It also helps balance the skin’s pH and contains amino acids which slough away dead skin cells, helping to keep pores clear. In other words: this sticky-sweet substance is your problem skin’s best friend (or worst enemy, depending on which way you want to look at it).

Anti-aging.

MG has been shown to increase collagen cross-linking, promoting the structural growth of collagen in skin cells. And since amino acids are the building blacks of collagen, they also protect collagen. Healthy collagen means healthy, firm, youthful-looking skin.

Helps skin retain moisture.

Manuka honey is a natural humectant, drawing moisture into the skin. This hydration helps to further enhance the skin’s elasticity and cell regeneration, as well as promote healing.

Decoding manuka honey labels.

The bioactivity or strength, so to speak, of manuka honey varies and is indicated by a number ranging between 5 and 25.

• UMF 5-9: low activity levels
• UMF 10-15: moderate activity levels
• UMF 16+: high activity levels

You may have noticed that I’ve been linking you to an organic, raw 16+ manuka honey that comes in a glass jar. This is the honey I own and it checks off all of the boxes (you know how I feel about plastic). Yes, it looks pricey and it is. But this 11.5 oz jar will last a VERY long time, particularly if you are using it for topical use only. Plus, manuka honey has a practically infinite shelf life.

How I use manuka honey.

As I mentioned at the very beginning of this post, I use manuka honey weekly as a face mask. After washing and gently exfoliating my face with baking soda, I pat it dry and apply a very thin (probably about a teaspoon total) layer of manuka honey. I let it sit at least 30 minutes (but sometimes up to a few hours!), then wash it off with warm water and apply my DIY face oil for oily and acne-prone skin.

http://bodyunburdened.com/skin-benefits-manuka-honey/

A Variety of Unprocessed Foods Cut into Uncannily Precise 2.5cm Cubes by Lernert & Sander

by Christopher Jobson 

In 2014, Dutch newspaper De Volkskrant contacted conceptual design studio Lernert & Sander to create a piece for a special documentary photography issue about food. Lernert & Sander responded with this somewhat miraculous photo of 98 unprocessed foods cut into extremely precise 2.5cm cubes aligned on a staggered grid. Looking at the shot it seems practically impossible, but the studio confirms it is indeed the real thing. The photo is available as a limited edition print of 50 copies printed on 40 x 50cm baryta paper signed by the artists for about €500. You can learn more on their website. (via iGNANT)


http://www.thisiscolossal.com/2015/05/cubes-lerner-sander/

The Truth About Almond Milk: Industry Insider’s Shocking Admission

Raven Fon

There’s no way to sugar coat this: mass-produced dairy products are simply a mucus-causing, disease-fueling cocktail marketed as the would-be saviors to fight osteoporosis. For many of us, almond milk seems like the perfect replacement.

It turns out it may not be the case, at least considering the way commercial almond milks are being made.

Add the fact that California’s drought is directly imperiling the livelihood of almond farmers and things are gradually becoming more grim for almond milk lovers.



Most almond milks contain very little actual almonds according to one industry insider. Many also contain carrageenan to add to the drink’s thickness which has been linked to digestive problems and more.
How Many Almonds Are Actually in Your Almond Milk?

Although almond milk does not necessarily have the harmful cocktail of antibiotics, growth hormones, and the health hazards of factory farming, it turns out it actually offers very little in terms of true nutritional value.

If you’re currently drinking a glass of fresh almond milk, you may want to put it down, because this may actually infuriate you: it turns out that a half gallon carton of almond milk contains less than handful of almonds.

To be precise: one analysis of UK almond milk brand Alpro revealed that almonds only make up 2% of the total drink.

And when it comes to big brands in the U.S. whose bottom lines are skyrocketing, the formulations might not be a whole lot different: one spokesperson for the Almond Board of California said that ingredient combinations are “pretty similar” among UK and US almond milks in this article from Business Insider.

You read correctly, only 2% of almond milk is almonds. I think a more appropriate term should be “colored water that may contain a hint of almond.”



But at least it doesn’t have any of the deadly side effects of massed produced dairy products, you might say.

Yeah, but it offers very little else.

It even robs almond milk of the main reason why almonds are so amazing: they’re an amazing vegetarian source of protein. If almond milk has basically no almonds, it’s just an illusion of a “healthy drink” stuffed full of synthetic vitamins the body can barely even process.

If this were only one rogue almond producer cutting corners, this would not be such a big issue. However, when contacted by multiple news outlets, almond growers and processors have revealed that this 2% ration recipe is the industry standard across the board.

How Almond Milk Stacks Up to Regular Almonds

The short answer is that almond milk simply doesn’t stack up to regular almonds.

One study revealed that a standard serving of almonds contains roughly 160 calories. A whole cup of almond milk? Just a measly 30 calories, since it doesn’t have a whole lot of actual substance to it.

And when it comes to the selling point of protein it’s simply depressing. A standard serving of almonds holds 6 grams protein and 14 grams of healthy fat.

A cup of almond milk, on the other hand, only has 1 gram of protein and 2.5 grams of healthy fat.

In other words, to get the same nutritional value as a single serving of almonds from almond milk you would have to drink roughly a carton instead of one cup.

No one loves almond milk that much.

In fact, mass produced almond milk needs a moniker more worthy of its ingredients: multivitamin water with illusions of grandeur.

Where to Find Real Almond Milk

I’d suggest sticking to local artisan smoothie bars, health food stores and raw food places that actually make their own almond milk on site. Alternatively, if you have the right hardware (most blenders work), you can make your own almond milk at home rather quickly.

The standard online ratio for most online almond milk recipes: one cup of almonds per half gallon.

Sounds way better than just 2%, right?

This article was submitted by Edgar Valderrama.

- See more at: http://www.the-open-mind.com/the-truth-about-almond-milk-industry-insiders-shocking-admission/#sthash.U6orL49R.dpuf