All posts tagged 'ealthy diets'

Verdant Cranberry Orange Muffins

Muffins

We challenge you ... what's better than a warm, scrumptious berry muffin fresh from the oven? That's right, nothing!

Judging by the reaction this recipe got here at our home office, you might want to whip up a double batch of this delectable delight.

Be sure to share this fall-inspired recipe with friends and family!

This recipe yields approximately one dozen muffins.

INGREDIENTS:

½ c dried cranberries
1/3 c hot water
2 c all purpose, whole wheat or gluten-free baking flour
2 scoops Life’s Abundance Greens Blend
¾ tsp baking powder
¾ tsp baking soda
¼ tsp salt
1 tbsp orange zest (about 1 large orange)
1 tbsp unsalted butter, melted and cooled slightly
1 large egg, room temperature
2 tsp vanilla extract
1/3 c sugar, agave or liquid sweetener of choice
½ c plain nonfat Greek yogurt
1/3 c freshly squeezed orange juice (about 1 large orange)
¼ c non-fat milk

DIRECTIONS:

  1. Preheat the oven to 350°F, and lightly grease 12 standard-sized muffin cups.
  2. Re-hydrate the dried cranberries by combining with hot water into to a heat-safe bowl or mug. Let the bowl sit while preparing the muffin batter.
  3. Whisk together the flour, baking powder, baking soda, salt, Greens Blend and zest in a medium bowl. In a separate bowl, whisk together the butter, egg, and vanilla. Stir in the sugar or other sweetener. Add the yogurt and mix until no large lumps remain. Stir in the orange juice. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, stirring until just incorporated. (For best results, add the flour mixture in 3 equal parts.) Drain the cranberries, and gently fold into the batter.
  4. Divide the batter evenly between the prepared muffin cups. Bake at 350°F for 17-20 minutes, or until barely golden brown and the centers feel fairly firm to the touch. Cool in the pan for 5 minutes before carefully turning out onto a wire rack.

Note: Fresh chopped cranberries may be substituted in place of the dried cranberries and water. 

Overdoing Multivitamins? Is That Even Possible?

healthy-table

Almost everywhere - from Facebook to the pretty pages of your favorite magazine to the packaging of your go-to foods - you’ll read that getting your vitamins and minerals from fruits and veggies is an important aspect of living a Nutritious Life1. And, that’s spot on! 

However, we don’t live in a perfect world, so while it would be ideal to get all of the things we need from our diet, this often is easier said than done. 

Supplementing your healthy diet that’s packed with fruit and veggies (and whole grains, healthy fats and lean protein!) is often necessary. However, there is such thing as too much of a good thing.

Unlike water soluble vitamins that dissolve in water and are excreted by the body if taken in excess, fat soluble vitamins go through your digestive tract, into the lymph system, and then into the blood to be stored in fat and liver cells. Since theses vitamins can’t be excreted, over accumulation of them can lead to toxicity and negative health side effects. What’s a healthy wannabe to do? 

berry-overload

Vitamins A, D, and E are all considered fat soluble (K is too!), and should be supplemented with caution. 

Hypervitaminosis of vitamin A can cause bone pain, changes in vision, nausea and vomiting, dizziness, jaundice, and itchy or peeling skin2. If it becomes a prolonged chronic problem, accumulation of vitamin A can even lead to liver damage. 

Overconsumption of vitamin D has even been shown to cause hypercalcemia3 (too much calcium in the blood), which can weaken the integrity of your bones and cause complications in both your brain and heart. 

In one study, intake of vitamin E over 400 IU per day was associated with increased overall risk of death4, and high doses through multivitamins have been known to cause nausea, vomiting, fatigue, blurred vision, or rashes5

Fortunately, there's a simple solution. Life’s Abundance Multivitamin provides these critical vitamins and minerals, but was developed and formulated to ensure that the nourishing ingredients are in amounts you need to simply SUPP-lement the diet, not overdo it. 

Unlike some competing brands that overload their supplements, Life’s Abundance knows that more is not always more! You don’t want to bombard your body with an endless list (and amount) of vitamins and minerals that will only be excreted out, or end up causing you more harm than good. 

An extra bonus? Our proprietary spice blend and black pepper fruit extract in this multi will supply you with an additional boost of nutrition!

Keri Keri Glassman, MS.RD.CDN

References:

  1. http://nutritiouslife.com
  2. http://www.healthline.com/health/hypervitaminosis-a#diagnosis6
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191699
  4. http://www.hopkinsmedicine.org/Press_releases/2004/11_10_04.html
  5. http://www.webmd.com/vitamins-supplements/ingredientmono-954-vitamin+e.aspx

 

The Surprising Benefits of Plant Proteins

happy-heart-light

It's not an exaggeration to say that more people are worrying about their health (especially, their healthcare) than ever before. Some could argue that all of this increased worry is actually having a negative impact on the health of Americans! While the latest effort by Congress to change our nation's healthcare system appears to have stalled, it doesn't mean we shouldn't be taking active measures to protect our own health. So, let's try to put aside the worry - and the politics - and focus on some really exciting science!

Thanks to a long-term study supported by multiple grants from the National Institutes for Health, we could all start doing something today that could have a real, measurable impact on our long-term health. Is it a miracle drug? No! Is it the latest fitness gadget or exercise program? No! In fact, it's simply a minor change in what we eat. That’s it! To understand why the medical profession is abuzz with the radical implications of the latest news, we need to come to terms with one simple, undeniable fact. As Americans, we're eating way too much meat. So much, in fact, that it's making us sick.

Researchers at Harvard's Massachusetts General Hospital recently announced findings of a groundbreaking study, one of the largest of its kind. Nutritional scientists examined the effects of regular consumption of high levels of protein from animal sources compared to vegetarian sources. Much of the animal protein came from processed red meats. And the results were nothing short of astonishing! They indicated that heavy meat eaters had a higher mortality rate. Participants in the study whose diets had a higher percentage of plant-sourced proteins experienced a lower risk of death.

skillet-veggies

The researchers analyzed two massive sets of data, one encompassing more than 30 years worth of information from NHS participants, and another that captured 26 years worth for HPFS participants. The combined total amount of reviewed data was a whopping 3.5 million person-years. Over the course of the data collection, more than 36,000 participant deaths were recorded. Those who perished fell into three major groups: 9,000 from cardiovascular disease, 13,000 from cancer and about 14,000 from other causes. When adjustments were made for competing risk factors, researchers found that eating protein primarily from animal sources (meat, eggs or dairy) was associated with an increased rate of death. The same adjustments were made for those whose consumption of protein came primarily from plant sources (breads, cereals, beans, legumes, etc.), and the results were highly significant … they uniformly had a lower mortality rate!

The data was unambiguous and clearly supports what vegetarians have been talking about for decades. The full report will appear in the August 1st edition of the Journal of American Medical Association – Internal Medicine (citation provided below).

happy-couple

Fortunately for Life’s Abundance customers, we offer the perfect solution to this widespread dietary problem. It’s never been easier, more convenient or more delicious to boost your plant protein content thanks to our innovative supplement powders, now available in both Chocolate and Vanilla!

References:

Edward Giovannucci et al. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Internal Medicine, 2016 DOI: 10.1001/jamainternmed.2016.4182

sciencedaily.com/releases/2016/08/160801113654.htm

msn.com/en-us/health/wellness/50-easy-habits-that-help-you-live-longer-according-to-science/ss-BBByzg6?li=BBnb7Kz

civileats.com/2017/06/29/eating-less-meat-is-a-prescription-for-better-health

Womansplaining Men’s Health

being-together

File this post under ‘Tough Love’. Even though it’s technically addressed to women, it really is about helping men to improve their health. If you’re a guy reading this and you really do some soul-searching, you may end up not only being healthier in the long-term, but also impressing the women in your life for being totally on the ball.

Ask any woman, men are quick to offer to fix things. Guys uniformly seem willing to tackle just about any sort of problem, whether it’s plumbing, electrical or automotive. Unfortunately, this can-do spirit doesn’t always extend to emotional or health-related concerns. Because healthcare often has an emotional aspect to it, it presents a double-whammy for guys who’d prefer to ignore both. And that ends up being a big problem for men.

The problem isn't restricted to certain kinds of health issues. It’s common in the event of preventable sickness and even risk-related diseases. From incidences of heart disease and certain kinds of cancer, men have significantly higher mortality rates. In terms of life expectancy, men also get the short end of the stick, with women living on average several years longer.

Benjamin Franklin famously said, “An ounce of prevention is worth a pound of cure.” It’s a lesson some men still have yet to take to heart. So, ladies, we’re depending on you to give some urgency to what turns out to be a global problem. But don’t worry, we’re here to help talk to that important guy in your life. So put on your flak jackets, because it’s time to drop some truth bombs.

together

What’s the number one reason why people don’t like going to the doctor? Getting bad news. Here’s the shocker … when your doctor tells you that there’s a problem, it doesn’t begin in that moment. You had that problem already! 

Is your significant other afraid of or angry at the scale because it revealed a specific number? Stepping on the scale does not cause weight gain! Powering through a bag of candy or a six-pack every few days is a much more likely culprit. Similarly, postponing a medical checkup to avoid getting bad news just doesn't make sense.

And yet, this widespread belief ends up creating the very problem people are trying to avoid! In that respect, it reinforces unhealthy behavior. "No bad news" does not translate as "I get to keep doing exactly what I'm doing." This unspoken notice can lead to other negative beliefs.

In hopes that we can change some of these unhelpful perspectives, we're offering up some simple strategies to help that special guy in your life, even if he’s incredibly resistant to change. We’ve tried to frame these positions in ways to minimize anxiety and keep the conversation moving in the right direction.

conversation

1. HAVE “THE TALK”. It starts with a simple and direct question. “Do you want to be around for your child’s high school graduation or for your grandchild’s college graduation?” If the fellow in question doesn’t have kids, then put it in terms he’ll understand. For the most part, everyone wants to live a long life, and even those who don’t think about it expect most of their future years will be healthy ones. 

2. THE ATTITUDE. According to a comprehensive, global study by the World Health Organization, masculinity stereotypes play a critical role in the disparities of wellness between genders. Too often, men behave like their favorite fictional character, emulating risky behaviors that are perpetuated in film and television. As much as it might be enjoyable to watch heroic antics where nothing can stop the good guy from his noble task, the truth is that this ‘walk it off’ mentality is having a horribly negative effect on actual good guys.

cradling-child

3. THE HOMEWORK. In order to take preventative measures, you have to first know what might be wrong! Given the incredible advances in genetics and medicine over the last 50 years, it’s easy to make the case that by knowing something about your genetic background will go a long way to understanding yourself. Ask him to compile a comprehensive family medical history that includes parents, siblings, aunts and uncles, cousins, grandparents and great-grandparents. This is something doctors routinely ask for and most people provide a halfhearted summary. Some even just leave that section blank!

Such a review will prove immensely helpful for doctors. And doesn't your fellow deserve the best possible healthcare? And remember to preserve this homework, because someday it could play a vital role in the healthcare of future generations.

long-life

4. BE GOOD TO YOURSELF. The bottom line is this … a huge amount of suffering can be prevented, alleviated or cured by doing things we all know we should be doing. Here are four simple steps to help jumpstart healthier living for men.

Regular Check-Ups

Commitment to annual wellness exams is a great way to establish a baseline and troubleshoot any developing problems. But to get the most out of these visits, he'll need to be forthright with his doctor. We say that because men are actually less likely to be honest with their physicians regarding the extent and severity of symptoms than women!

Eat Right

If he always says “no way, Jose” to fresh fruits and vegetables but “yeppers” to beef, butter, beer and Ben & Jerry’s, then he's asking for trouble. So much has been written on the topic, there’s hardly a reason to cover good dietary choices here other than to say, eat more fruits and veggies, and avoid fatty and processed foods.

Take a Pill, Dude

The issue for men here seems to hearken back to the ‘walk it off’ philosophy. If it hurts badly or just feels wrong, see a doctor and follow directions. And, yes, that means being open to prescriptions. But it’s not enough to obtain a prescription if it’s medically necessary … it needs to be taken following the directions. Men are much more likely to deviate from prescribed dosages of medication, whether it’s skipping a dose or doubling up. Both can be much more problematic than people generally think, and can result in severe consequences.

Move More

If it’s been years since he's gone for a run or rode a bike, stamina should gradually be built up. As we age, exercise has more and better benefits when it’s done carefully and appropriately to actual ability (not based on "what I used to do"). Bottom line, don’t go overboard! Walk if you don’t have too far to go. Or, if it’s too far to walk, ride a bike instead of driving. Twenty minutes of aerobic exercise daily can make a tremendous difference not only in his health, but also in how good he feels!

embrace

If at any point the conversation starts veering off-topic, be patient but firm. If you get an outsized negative reaction as a result of sharing these strategies, try and steer the conversation away from feelings and back to fact. Finally, if they’re just too overwhelmed by the topic at-hand, leave them a copy of this post to read and reflect on.

If you’re having trouble getting through, use an analogy. For instance, remind them that just like cars and trucks require routine maintenance to perform at peak efficiency, so too does the human body. Whatever tack you choose to try and reach him, come back to the same point as many times as you need, until you get the sense that they’re on the same page about why this conversation is necessary … because they’re loved. And that you would like to have them around for a long time!

This is a problem that affects men of all ages, races, demographics, financial standings, etc. It’s not your guy in particular, and it’s not all guys, but it’s so widespread that the benefits of cultivating a proactive mindset will be better for everyone ... each individual, each family, each community, and maybe even for the world as a whole.

“The men’s health gap: men must be included in the global health equity agenda.” Peter Baker, Shari L Dworkin, Sengfah Tong, Ian Banks, Tim Shand & Gavin Yamey. Bulletin of the World Health Organization 2014;92:618-620. www.who.int/bulletin/volumes/92/8/13-132795/en/