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The Health Boosting Effects Of Resveratrol: A Comprehensive Guide

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Resveratrol is a natural compound found in certain plants, fruits, and seeds. It has been widely studied for its potential health benefits and is being used in supplements and skin care products.

Resveratrol has a long history and is believed to have many health-promoting effects.

Introduction

Resveratrol is a polyphenol, a type of antioxidant. Antioxidants are substances that help protect against cell damage caused by harmful molecules called free radicals. Free radicals are unstable molecules that are created by environmental exposures, such as exposure to the sun and pollution.

Resveratrol, the famous polyphenol that you will only find in grapes

Resveratrol is believed to offer a variety of health benefits, including anti-inflammatory, cardiovascular, neuroprotectant, and anti-aging effects. Studies have shown that it may help protect against cancer, heart disease, and other age-related diseases.

The exact mechanism of action of resveratrol is still being studied. However, research suggests that it may work by activating certain enzymes and proteins in the body, known as sirtuins, which are believed to be involved in longevity. Furthermore, resveratrol has been found to have an anti-inflammatory effect, which may help reduce inflammation-related diseases, such as cancer and heart disease.

Resveratrol is found in a variety of foods and supplements, including red wine, dark chocolate, grapes, blueberries, peanuts, and certain types of mushrooms. It is also available in skin care products, such as moisturizers and serums.

In this article, we will discuss the history of resveratrol, its potential health benefits, sources, and risks. We will also provide dosing recommendations. By the end, you will have a comprehensive understanding of the potential benefits and risks of taking resveratrol.

The Science Behind Resveratrol

Resveratrol is a polyphenol compound that has been gaining popularity due to its potential health benefits. It is found naturally in grapes, peanuts, and certain berries, and is also available as a supplement. Studies suggest that resveratrol may have antioxidant and anti-inflammatory properties which can help promote overall health. Here, we will explore the science behind resveratrol and examine the potential health benefits it offers.

First, it is important to understand what resveratrol does. Resveratrol is a powerful antioxidant that works to protect cells from damage and oxidative stress. It is also a phytoalexin, meaning it is produced by plants to fight off bacteria and fungi. Additionally, resveratrol has been found to inhibit the formation of certain enzymes that help promote inflammation.

Research has also shown that resveratrol has the potential to offer numerous health benefits. Studies suggest that resveratrol may help reduce the risk of cardiovascular disease and even slow the progression of Alzheimer’s disease. Additionally, resveratrol has been shown to have anti-aging properties, as it may help protect cells from damage and even promote the growth of new cells.

When it comes to sources of resveratrol, there are a few options. Foods such as grapes, peanuts, and certain berries naturally contain resveratrol. Additionally, resveratrol is available in supplement form. Lastly, resveratrol can also be found in some skin care products, which can help promote skin health.

When it comes to the potential benefits of taking resveratrol, there are several. Resveratrol has been found to have antioxidant properties, meaning it can help protect cells from damage. Additionally, resveratrol has anti-inflammatory properties which can help fight off inflammation. It has also been found to have cardiovascular benefits, as it may help reduce the risk of heart disease.

Resveratrol also has neuroprotective benefits, meaning it may help protect brain cells from damage. Lastly, resveratrol has been found to have anti-aging properties, as it may help promote the growth of new cells and slow down the aging process.

Before taking resveratrol, it is important to be aware of the potential risks. Though resveratrol is generally safe, there are some possible side effects, such as headaches, stomach pain, and fatigue. It is also important to follow the recommended dosage and be aware of any interactions with other medications.

In summary, resveratrol is a powerful polyphenolic compound that has been found to have numerous health benefits. It is available naturally in certain foods, as a supplement, and in some skin care products. Potential benefits of taking resveratrol include antioxidant properties, anti-inflammatory properties, cardiovascular benefits, neuroprotection benefits, and anti-aging benefits. However, it is important to be aware of the potential risks, such as possible side effects and interactions with other medications, as well as to follow the recommended dosage.

Sources of Resveratrol

Resveratrol is a natural compound found in a variety of plants and fruits, making it widely available in many different sources. It can be consumed in the form of foods or dietary supplements, and can be found in many skin care products as well.

Foods Containing Resveratrol:

Resveratrol is found in foods such as red grapes, blueberries, cranberries, peanuts, pistachios, and even dark chocolate. Red grapes contain the highest concentrations, so red wine is often a great source as well. Some studies have also found that the Japanese Knotweed plant is one of the richest natural sources of resveratrol.

Resveratrol Supplements:

Supplements are widely available in health food stores and online, and are a great way to get the recommended amount of resveratrol without having to consume large amounts of grapes or other foods that contain it. Resveratrol supplements are usually made from red grapes, Japanese Knotweed, or other plant sources and come in capsule, powder, or liquid form.

Resveratrol in Skin Care Products:

Resveratrol is also used in many skin care products. It is believed to be a powerful antioxidant and anti-inflammatory, making it an ideal ingredient for products that are designed to improve skin health and combat signs of aging. Resveratrol can be found in lotions, creams, and other skin care products that are designed to protect against sun damage, reduce wrinkles, and promote skin elasticity.

Safety and Quality:

When it comes to dietary supplements, it is important to make sure that you are buying from a reputable source. Many supplements are not regulated by the FDA, and may contain contaminants or other ingredients that could potentially be harmful. It is also important to make sure that the supplement contains the amount of resveratrol stated on the label.

In conclusion, resveratrol is a naturally occurring compound that is found in a variety of foods and dietary supplements. It is believed to have powerful antioxidant and anti-inflammatory properties, and has been linked to a number of potential health benefits. Resveratrol can also be found in some skin care products, as it is believed to help protect against sun damage and other signs of aging. When choosing a resveratrol supplement, it is important to make sure to purchase from a reputable source in order to ensure safety and quality.

Benefits of Resveratrol

Resveratrol has been studied extensively over the last two decades and the findings so far are quite promising. From cardiovascular health to anti-aging benefits, the potential health benefits of taking resveratrol are numerous. Here we will look at some of the most significant benefits of resveratrol as well as the science behind it.

Antioxidant Properties:

Resveratrol is a powerful antioxidant that helps protect the body from oxidative damage caused by free radicals. Free radicals are molecules that can cause damage to the cells in the body. Resveratrol provides a defense against this damage by neutralizing the free radicals. This can help protect the body from diseases like cancer, heart disease, and Alzheimer’s.

Anti-inflammatory Properties:

Resveratrol has been found to have powerful anti-inflammatory properties. Inflammation is the body’s natural response to injury or infection, but chronic inflammation can lead to serious health issues. Resveratrol has been found to help reduce inflammation in the body, thus helping to protect against chronic conditions like diabetes, arthritis, and heart disease.

Cardiovascular Benefits:

Resveratrol has been found to help improve cardiovascular health. Studies have shown that it can help reduce cholesterol levels, improve circulation, and protect against blood clots. It can also protect against plaque buildup in the arteries, which can lead to heart attacks and strokes.

Neuroprotection Benefits:

Resveratrol has been found to have neuroprotective benefits as well. This means that it can help protect the brain from damage caused by aging and other factors. It has been found to increase cognitive function, protect against Alzheimer’s disease, and even improve the symptoms of depression.

Anti-Aging Benefits:

Finally, resveratrol has anti-aging benefits as well. Research has shown that it can help protect the body from the damage caused by aging, as well as protect against age-related diseases like osteoporosis and cancer. It can also help reduce wrinkles and improve skin health.

The potential health benefits of taking resveratrol are quite significant and the research so far is quite promising. Resveratrol is a powerful antioxidant and anti-inflammatory that can help protect the body from damage caused by free radicals and chronic inflammation. It can also help protect against cardiovascular diseases, improve cognitive function, and even slow down the aging process. Despite the promising evidence, more research is needed to fully understand the effects of resveratrol and its potential health benefits.

Risks of Taking Resveratrol

While Resveratrol has many potential health benefits, there are potential risks to taking it as well. It is important to understand these risks before taking any supplement, and to speak with your healthcare provider before beginning any new supplementation regimen.

Possible Side Effects :

The most common side effect of taking Resveratrol is stomach upset. It is recommended to take Resveratrol with a meal to reduce the risk of digestive issues. Some other possible side effects may include headache, dizziness, and skin rashes. It is important to note that these side effects are rare, and have only been reported in a few cases.

Dosing Recommendations :

When taking Resveratrol, it is important to follow the dosing instructions given by your healthcare provider. Generally, the recommended dose of Resveratrol is 250 to 500 mg per day. However, this may vary depending on the individual’s health and medical history. It is important to speak with your healthcare provider to make sure you are taking the correct dosage.

Interactions with Other Medications :

It is important to be aware of any interaction that may occur between Resveratrol and any other medications you are taking. For example, if you are taking medications to lower blood sugar, Resveratrol may interfere with their effectiveness. Additionally, if you are taking any medications that thin the blood, such as warfarin or heparin, Resveratrol may amplify their effects, and may increase the risk of bleeding. It is important to speak to your healthcare provider to ensure any medications you are taking will not interfere with Resveratrol.

When taking Resveratrol, it is important to be aware of any potential risks and side effects. While Resveratrol has many potential health benefits, it is important to understand any potential risks before taking it. Be sure to speak to your healthcare provider before beginning any supplementation regimen to ensure it is safe and will not interfere with any other medications you are taking.

Conclusion

The benefits of resveratrol are undeniable. It has been proven to be effective in combating the effects of aging, as well as providing numerous other health benefits. The antioxidant and anti-inflammatory properties of resveratrol are particularly noteworthy, as they can protect against a wide range of diseases and ailments.

Resveratrol has also been found to be beneficial in protecting the heart and cardiovascular system. Studies suggest that resveratrol can reduce damage to the arteries, lowering blood pressure and increasing levels of “good” cholesterol in the body.

Resveratrol has also been shown to provide protection against neurodegenerative diseases, helping to maintain cognitive health and protect against Alzheimer’s and Parkinson’s. Additionally, it may also boost energy and mood levels, helping to alleviate the effects of stress and improving overall wellbeing.

Resveratrol is available in a variety of foods, including red grapes, blueberries, dark chocolate, and peanuts. It can also be purchased in supplement form, as well as being found in some skin care products. It is important to remember, however, that resveratrol is best taken in moderation, as taking too much may lead to side effects such as nausea, vomiting, and diarrhea.

Therefore, it is important to speak to your health care professional before taking resveratrol to ensure that it will not interact with any of your current medications. Additionally, it is also important to remember that resveratrol should not be taken as a substitute for any prescribed medications, but rather as an addition that can provide additional health benefits.

In conclusion, resveratrol is a powerful antioxidant and anti-inflammatory agent that can provide protection against a variety of age-related diseases and cognitive decline. It is available in a variety of foods and supplements, and can also be found in skin care products. Although it can provide numerous health benefits, it should always be taken with caution and in moderation as it may lead to side effects and interactions with other medications.

December 17, 2023 0 comment

Nutrition Articles

Clean Lunch Ideas for the Whole Family

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Lunch is the meal that often feels boring to various members of the family. It is easy to get caught up in making exactly the same thing every day, whether eating clean or not. There is no need for this, however. Here are several clean-eating lunch ideas that will help your family enjoy lunch each and every time you make it.

Ultimate Tuna Sandwich

Start by using a healthy bread such as sprouted whole grain bread, and then make the filling for this tasty lunch. Empty a can of tuna into a bowl, and add anything you please such as chopped olives, pickles, celery, scallions and even carrots chopped into tiny pieces. Sprinkle a little pepper in, and then use a clean-eating approved mayo to mix it together. Add a piece of lettuce or tomato to your sandwich before serving, and enjoy.

“Everything” Salad

Salad doesn’t have to be boring. Use a base of lettuce, trying various types of lettuce to keep things interesting. Add any vegetable, fruit and other topping you desire and have on hand, such as sliced bell peppers, red onions, avocado, strawberries, blueberries, mangos, chickpeas and mixed nuts and seeds.

Serve it with a homemade dressing such as 2 parts olive oil to 1 part each of apple cider vinegar and honey. Or if you are in the mood for a more savoury than sweet dressing, mix olive oil with balsamic vinegar, salt, pepper, and freshly crushed garlic. If you are looking for extra protein, add some grilled chicken over the top.

Quinoa Salad

Quinoa has a large amount of protein, in addition to being extremely versatile. Make up a large batch at the beginning of the week, and use it throughout the week for various recipes. For a delicious quinoa salad, simply chop your favorite vegetables into small pieces, then drizzle balsamic vinegar over it. You can also add any herbs and spices that you like.

Veggie Salad Rolls

With a few rice paper wrappers and lots of vegetables, you can create a lunch that is delicious and satisfying. Soak each rice paper wrapper in water for several seconds, then fill it with pre-cut veggies such as bean sprouts, scallions, carrots and lettuce. Add a little homemade peanut sauce made from peanut butter, tamari, ginger, crushed garlic, maple syrup and lime juice.

Chili

Chili is a great way to make an easy and healthy lunch, and to use up leftovers while you are at it. Use a slow cooker for a lunch that you can prepare earlier and enjoy later. Simply add any variety of canned beans, tomato sauce, tomatoes, bell peppers, onions, and garlic to the crockpot. Add your favorite spices such as cumin and chili powder, and let the slow cooker sit several hours on either low or high setting, depending on how long it will cook for.

Eating clean can be exciting and tasty. Lunch does not need to be any different. Try out some of these ideas and transform your lunchtime into something you and your family look forward to every day.

December 25, 2017 0 comment

Nutrition Articles

Superfoods to Work into Your Menus

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Eating clean is about providing your body with the fuel it needs to work as efficiently and effective as possible. When you eat clean you will have more energy, and you will look and feel the way you are naturally meant to.

In addition to the foods that you may normally put into your diet without thought, there are some “superfoods” that will bring an added dose of nutrition to help you feel amazing and gain a wide variety of health benefits.
Here is a list of a few of the ultimate superfood choices to add to your diet.

Chia

Chia is a tiny but amazing food. Packed into a micro-size form, it is full of fibre and helps keep your digestive system regular. It stabilizes blood sugar, which makes it a great choice if you have blood sugar issues, or if you want to prevent them. It doesn’t have much flavor of its own, so it works well when adding it to almost anything. You can bake with it, or even mix it into your beverage of choice.

Quinoa

Quinoa is an excellent choice if you are looking for a clean vegetarian protein. There are nine essential amino acids that our bodies must glean from our diet, and quinoa contains them all. Quinoa is filling and extremely versatile, so you can add it to a variety of dishes or even make it the main course.

Berries

Berries are filled with antioxidants that are vital to our health, and that help our bodies in a great variety of ways. Berries fight everything from cancer to constipation, from memory loss to depression. Blend them up in a smoothie, sprinkle them over a salad, or eat them straight from a bowl.

Walnuts

Walnuts contain the healthy fats that feed our brains. They help fight cancer, diabetes, heart disease and a multitude of other diseases and conditions. Eat a small handful per day to benefit your body in many ways.

Garlic

Garlic has numerous benefits, and can be used for a variety of reasons. It is antibacterial, antiviral, antifungal and anti-inflammatory, which means it is a go-to remedy for almost any ailment.

Eating one crushed, raw garlic clove per day goes a long way in helping you maintain all areas of your health and vitality. Since it can be a little hard on the stomach when taken alone, mix it into honey before consuming, or add it to your meals in dishes such as hummus and homemade salad dressing.

Cruciferous Vegetables

Cruciferous vegetables are known for their cancer-fighting abilities, by helping protect cells from DNA damage and inactivating carcinogens. They are loaded with a variety of vitamins and minerals. The cruciferous family includes vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, turnips and radishes.

As you choose the foods in your diet, take the time to research those that will add multiple benefits to your health. The foods above are some of the best that a person can eat. Include many in your diet on a daily or weekly basis, and see your health improve greatly.

December 25, 2017 0 comment

Nutrition Articles

Choosing Whole Grains over Refined Grains

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A whole grain is a grain that consists of all of the original components that were present when it was growing in the field. Refined grains, on the other hand, have had some of the components removed to give them a better texture and a longer shelf life.

These refined grains are more commonly used and find their way into our diets more often. However, recent studies indicate that it may be best to skip refined grains altogether, in favor of the whole grain alternatives.

Parts of a Grain

Grain begins its life as the seed of a plant. It consists of an edible kernel surrounded by an inedible husk that protects it from the dangers of nature. The kernel itself is made up of three parts:

* The bran is the outer skin of the kernel. It contains lots of dietary fiber and B vitamins, as well as protein and starch.

* The germ is the part of the kernel that is the embryo of the seed. It is high in both vitamin B and vitamin E, as well as fat and protein.

* The remaining part, the endosperm, is the part of the seed that provides energy to the germ. It increases safe storage times, but has little else to offer as far as nutrition goes.

Refined Grains

When it comes to refined grains, the bran and germ have been removed mechanically. The main reason for this is so they last longer before spoiling. Neither component is especially hardy, so removing them creates a product that will stay on the shelves for much longer. Refined grains also have a finer texture, which some people find to be preferable.

Many of the health benefits of cereal grain are removed during the refining process. Without germ and bran, grains do little more for us than provide energy. Studies show that sticking with whole grains can reduce the risk of heart disease, diabetes and stroke.

Another type of grain available on the market is enriched grain. These grains have had several nutrients added to them, such as iron and riboflavin, in order to restore some of the nutritional value lost during the refining process. While enriched grain is healthier than other refined grains, they are nowhere near as beneficial as their whole grain alternatives.

Looking for ways to add more whole grain to your diet? The next time you go shopping, consider choosing whole wheat bread, rice and pasta instead of the enriched or refined alternative.

When shopping for whole grain products, it’s important to check the nutritional facts panel and go over the ingredients. Even if the label says multi-grain or something similar, it may not be made with whole grains.

Always make sure that “whole wheat” or “whole grain” is among the first items to appear on the ingredients list. That way, you’ll be completely certain that these products will provide you with the nutrients you need to maintain a healthy diet. There’s really no better time to add the versatility of grains to your menu!

March 5, 2017 0 comment

Nutrition Articles

Paleo Friendly Desserts

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One of the biggest stumbling blocks with the Paleo Diet plan is desserts. Most desserts have unnatural sweeteners and starchy carbs that spike insulin levels. Most sweet treats are a recipe for disaster. However, with kids, special celebrations and Birthdays sometimes a sweet treat is in order. There are some very tasty Paleo desserts that can help you transition fully into the Paleo lifestyle without indulging in bad choices or having a gluten stomachache. While it is not a good idea to eat desserts after every meal, Paleo friendly desserts can stop hardcore cravings from your pre-Paleo days.

Here is a list of whole food substitutions you can use to whip delicious Paleo friendly desserts together.
Almond flour- Grinding almonds create nutritious, high protein flour perfect for making muffins breads and of course, traditional macaroons.

Raw Honey– Because honey can be eaten straight from the tree, it is considered a true Paleo sweetener. Though it is a whole food, honey is highly caloric and does spike the insulin level, so leave sparingly. However, honey is the perfect sugar substitute.

Cocoa- Unsweetened dark chocolate has nutritious antioxidants and sticks to the limited dairy rules. Opt for the natural cocoa over the Dutch processed version that loses its benefits during processing.

Pure Vanilla Extract– Pure vanilla extract is a staple in any bakers cupboard. Just make sure to buy the pure stuff not the cheap flavoring.

Coconut Oil- Coconut oil is a medium chain fatty acid, which means it transfers directly to the liver where it is used for energy instead of being stored directly as fat. It also stimulates the thyroid gland helping speed up metabolism. Coconut oil adds a subtle sweetness to cobblers pancakes and other baked recipes.

Coconut Milk- A great dairy substitute, coconut milk contains lauric acid. Lauric acid is proven to fight influenza, herpes, HIV as well as improve the immune system. Use coconut oil to make ice cream, hot cocoa, pudding, and even egg nog.

Nuts– Nuts are loaded with good fats the bodies need. Hazelnuts, pecans, macademians and almonds are lifesavers in the kitchen. Use nuts for pie crusts, candies or even as simple spiced nut blend.

Frozen Fruit- Freeze berries to make easy desserts. Use them to make rich frothy smoothies or sorbet. Frozen grapes and cherries taste delicious straight from the freezer. Try frozen bananas on a stick or blended down for a creamy ice cream

February 11, 2017 0 comment

Nutrition Articles

Common Food Myths

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Today, with the ubiquity of the internet and increase in fads and ill-information, there are ridiculous myths concerning food and weight loss abound. Many of these myths have been carried on from decades centuries ago and even though they’re bogus, we believe them because the truth hasn’t been made substantially public. Did you know, for instance, that spinach is a terrible source of Iron? Popeye would have you believe it’s the secret to his strength but his entire cartoon is based on a fallacy. Year before, a scientist misplaced a decimal when writing a nutrition book. Instead of writing “0.04 grams” he wrong “0.4 grams” multiplying the iron content of spinach by 10! As you can see it’s easy to get roped into these myths, especially when they’ve been around since before or parents or grandparent’s times.

Myth: Artificial Sweeteners are Dangerous or Cause Cancer
This is one of the most widely distributed set of lies floating around on the internet. You see countless websites with headlines regarding “the truth” about artificial sweeteners. In the 70’s the FDA even considered banning the ever popular Saccharine because it was found to have caused cancer in rats. What many of these people probably didn’t tell you is that in every single test where rats were seen having adverse effects, the dosage they were given was nearly 1000 times larger than any reasonable does a human could consume (Aside from the fact that Rats’ physiology is completely different than humans and they react to chemicals differently as well!).
The latest of these fads is the anti-sucralose (Splenda®) campaign. They mention everywhere that Splenda was known to cause intestinal problems in rats. What they don’t tell you is that that they gave the rats the human equivalent of 42,000 packets of Sucralose a day for 2 weeks straight. That basically equates to this: if you ate over 40 thousand packets of Splenda every day for 2 weeks, you’d develop a bowel disease. That’s pretty good if you ask me. If you consumed 40 thousand packets of sugar in one day you would die, assuming you could actually complete the task in the first place.
Luckily the ridiculousness of some of these studies has made people question them; that’s what saved saccharine from being banned. Most artificial sweeteners that are popular today (Equal®, Splenda®, Saccharine & Sweet ‘n’ Low®) are just as safe or safer than regular table sugar. Even if the long term effects of these products were realistic, they would still be much less detrimental than the long term effects of heavy refined sugar intake.
Consuming too much sugar and fat causes a plethora of problems like hypoglycemia, obesity and diabetes. Replacing your sugar-filled snacks with sugar substitutes is infinitely healthier than eating sugary sweets so even if you don’t think they’re good for you; they’re better than what you’re probably eating right now.

Myth: Diet Sodas Help You Lose Weight
This myth is a little complicated because it’s completely true on paper: Diet sodas have no calories and so they shouldn’t contribute to weight gain. In practice, however, it’s not exactly the wonder-method it promises to be. The primary reason for drinking diet sodas is to reduce overall calories. Since diet sodas have little to no calories, they’re essentially free foods… calorie wise.
What diet sodas do have is copious amounts of sodium, colorings, preservatives and other chemicals. If these, the sodium is actually what we want to focus on. Sodium is necessary for your body to survive but you need only a certain amount of it every day. In America and many other countries the population is fed an extremely high sodium diet; sauces, fried foods, frozen foods and any type of preserved foods are filled to the brim with sodium.
Needless to say you don’t have to take much effort to get your sodium for the day. Diet sodas really throw a wrench into the gears by supplying you with excess water and sodium. To add insult to injury they have no calories so most people will tend to drink as much as twice the amount of diet sodas as they would regular sodas. Excess sodium causes your body to retain a lot of water. In essence, diet sodas will prevent you from gaining weight from the sugars in regular soda but they will also cause you to gain massive amounts of water weight and fuel your appetite by providing you with a taste stimulus but no calories. This causes you to eat more than you normally would if you were drinking regular soda or just plain water. Flavored water is a much better solution. It still may stimulate your appetite but it’s healthier overall.

Myth: Eating At Night Makes You Fat
This one doesn’t require a lot of explanation; it’s simply not true. There’s no hard evidence that eating before sleeping is much different than eating at other times as far as nutrient and fat absorption. It may be a gross thought but if you’d like to experiment, take note of your bowel movements on a day where you ate only during daylight hours and on a day when you specifically ate before sleeping. As long as your diet was relatively regular you won’t notice a difference; if there was a change in absorption, you would.

Myth: Carbs are the Enemy
This is the most annoying and personally the most infuriating myth out there. People all over the world were won over by fad diets like the Atkins diet because they really lost weight. They were thrilled until they developed a host of awful diseases and horrific symptoms like complete kidney failure. Eating nothing but protein is a completely bogus way to try and diet; protein is not the only nutrient your body needs to survive and eventually your lack of nutrients and build-up of protein byproducts will catch up to you.

What’s so ridiculous is that these diets exclaim that carbohydrates are terrible and bad for you. This could not possibly be any further from the truth, seriously! Your body naturally wants to use carbohydrates as its primary source of energy. Having to use protein as an energy source is a last-ditch effort for your body to stay alive and fat is generally reserved for emergencies when carbs are scarce. The problem is not with carbs in general, it’s with how many you consume, how you consume them and how they’re distributed throughout your body.

Carbohydrates can be found in everything from simple table sugar to grains, oats, rice and other fiber-filled plant material. Not all carbs are equal though! Carbohydrates found in nutrient and fiber-rich beans, for instance, are caught up in strings of fiber and inedible material. When you consume them they are slowly released to your body as it needs them and therefore most of them are used up completely and don’t turn into fat. Carbohydrates found in refined sugar, in contrast, are almost immediately completely absorbed into your body. Your body usually doesn’t need a large amount of sugar all at once so instead of being distributed evenly, the carbs are used up as much as they can be and then turned into fat where they can be stored and used for later.
As you can see, carbs are not the enemy but eating the wrong type of carbs and in not enough moderation will definitely attribute to increased amounts of fat and weight gain. Instead of going on some ridiculous, unsafe Atkins-style diet, just reduce the amount of poor-quality carbs you eat and replace them with high-quality carbs. Instead of cakes, ice-cream, candy, soda and white bread you should eat beans, brown rice, whole wheat bread, vegetables and healthy fruits.

Myth: Natural Flavor is better than Artificial
Cyanide, heroine and arsenic are all completely “natural.” They come from natural sources and do not have to be made in a lab. Does that mean you’re going to sprinkle cyanide flakes on your toast or drink heroine infused tea? Hopefully not! Whether or not a flavoring is natural or artificial is completely irrelevant. Food companies can put any FDA-approved food additive in their product and, as long as it didn’t have to be synthetically created, they can call it “natural.” Just because your juice or candy claims that it has something like “natural flavoring” and is strawberry flavored, doesn’t mean it ever came within 1000 miles of a single strawberry. If you’re truly concerned about whether or not your food contains complex chemicals you can’t pronounce in it, look for the phrase “fruit juice.” The higher the amount of real fruit juice it contains, the better. Otherwise it’s pointless to make a food purchase decision based on whether or not the flavoring is artificial or natural; the word natural is being used as a marketing scheme and is irrelevant to your health.

February 10, 2017 0 comment

Nutrition Articles

Paleo Friendly Desserts

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Paleo Friendly Desserts

Almond flour- Grinding almonds create nutritious, high protein flour perfect for making muffins breads and of course, traditional macaroons.

Pure Vanilla Extract– Pure vanilla extract is a staple in any bakers cupboard. Just make sure to buy the pure stuff not the cheap flavoring.

Nuts– Nuts are loaded with good fats the bodies need. Hazelnuts, pecans, macademians and almonds are lifesavers in the kitchen. Use nuts for pie crusts, candies or even as simple spiced nut blend.

Dates- Dates are natural sweeteners that do not add its own flavor like honey. They contain simple sugars like dextrose and fructose that are easy to digest and replenish your energy. Blend dates in the food processor with wet ingredients when baking. They also work well for binding snack bars.

February 5, 2017 0 comment

Nutrition Articles

Paleo blueprint ebook

1 cup sun-dried tomatoes, rehydrated
1 tbsp balsamic vinegar
1 cup non-fat cream cheese
1/2 cup non-fat sour cream
basil leaves, for garnishing

Directions

A super light dessert, that won’t weigh you down on active nights.

Ingredients

1/2 Cup water
1/4 Cup brown sugar
1/2 tsp ground ginger
2 lg grapefruit, cut into segments
4 sm scoops mango sorbet
mint sprigs (optional)

Directions

This vegetarian option is delicious and filling. It will be a crowd pleaser.

Ingredients

1 small clove garlic, chopped
1/4 cup low-fat mayonnaise
1 tsp lemon juice
1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds
2 large portobello mushroom caps, gills removed
Canola or olive oil cooking spray
1/2 tsp salt
1/2 tsp freshly ground pepper
8 slices whole-wheat sandwich bread, lightly grilled or toasted
2 cups arugula, or spinach, stemmed and chopped if large
1 large tomato, sliced

Directions

This version of pizza packs all the flavor of take out, but a mere percentage of the calories.

Ingredients:

1 toasted whole wheat pita
1/2 Cup chopped tomatoes
1/4 Cup shredded part-skim mozzarella
1/2 Cup grilled chicken breast
1/4 Cup chopped sun-dried tomatoes
Garlic and Oregano to taste

Directions

1. Top 1 toasted whole wheat pita with tomatoes, mozzarella, grilled chicken breast, and chopped sun-dried tomatoes.
2. Sprinkle with minced garlic and oregano
3. Place under oven broiler until cheese bubbles.

Calories Per Serving: 367.8

Grilled Veggies

This meal could be a dinner it is so filling. Quick enough for lunch though.

Ingredients

1/3 cup balsamic vinegar
1 tbsp Dijon mustard
3 garlic cloves, minced
1 tsp fresh rosemary, chopped
1/4 cup extra-virgin olive oil
1 red onion
2 zucchini
2 yellow squash
12 oz asparagus, trimmed
1 roasted red bell pepper
1 1/2 cup lightly packed arugula, chopped
1 cup mixed baby greens
2 tbsp fresh parsley, chopped

Directions

1. In a medium bowl, whisk first 4 ingredients to make the dressing. Gradually add oil while stirring fast.
2. Heat barbecue or pan to medium high.
3. Brush onion, zucchini, yellow squash, and asparagus with 1/2 of the balsamic dressing. Grill or saute vegetables until just cooked through, turning occasionally.
4. Allow veggies cool slightly, then cut into small pieces and place in large bowl.
5, Add roasted bell pepper, arugula, and greens; toss with enough dressing to coat.

(Makes 4 Servings)

Calories Per Serving: 194

February 2, 2017 0 comment

Nutrition Articles

7 low calorie breakfast options

written by admin

Wake Up Sandwich

You will want to wake up to this early morning breakfast sandwich.

Ingredients

1/4 cup liquid egg (whites OK too)
2 tbsp light shredded cheese
2 tbsp chopped green pepper
1 tbsp sodium reduced ham
Pepper to taste
1/8 tsp Italian seasoning (optional)
1 whole-grain English muffin, toasted

Directions

1. Find a bowl that is about the same size around as an english muffin and dishwasher safe.

2. In the bowl, mix together egg, cheese, pepper, ham, ground pepper and Italian seasoning (if using). Microwave on high for 1 minute. Turn the egg over and microwave for another 30 seconds to 1 minute.

3. Place egg on the toasted English muffin.

(Makes 1 Serving)

Calories Per Serving: 247

Apple Oatmeal

A delicious and warming breakfast treat

Ingredients

3 cups apple juice
1/2 tsp ground cinnamon
1 1/2 cups quick oats
1/2 cup chopped apple
1/4 cup maple syrup
1/4 cup raisins
1/4 cup chopped walnuts
4 tbsp fat free vanilla yogurt

Directions

1. Combine apple juice and cinnamon in a medium saucepan. Bring to a boil.

2. Stir in oats, chopped apple, maple syrup and raisins.

3. Reduce heat and cook until most of juice is absorbed, stirring occasionally. Fold in walnuts.

4. Top each bowl with a tablespoon of yogurt.

(Makes 4 Servings)

Calories Per Serving: 271

Melon Smoothie

This smoothie harnesses the natural sweetness of the Watermelon.

Ingredients

3 cups watermelon chunks
1 small banana, chopped
1 cup ice
1 1/2 cups 0% fat vanilla yogurt

Directions

1. Put watermelon chunks, chopped banana, ice and yogurt in a blender. Blend until desired smoothness.

2. Pour into glasses.

(Serving Size 12 oz)

Calories Per Serving: 158

Whole Wheat Pancakes

A healthier choice than pre mixed pancake batters. Top them wisely as that will add calories,

Ingredients

1 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/8 tsp salt
1 egg, lightly beaten
1 cup low-fat buttermilk
2 tbsp honey

Directions

1. Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.

2, In a small bowl, combine egg, buttermilk and honey.

3. Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

4. Set a nonstick frying pan to medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

(Makes 8 pancakes)

Calories Per 2 Pancake Serving: 188

Morning Power Bar

Power up your morning workout with this healthy power bar.

Ingredients

1 cup old-fashioned rolled oats
1/4 cup slivered almonds
1 tbsp flaxseeds, preferably golden
1 tbsp sesame seeds
1 cup unsweetened whole-grain puffed cereal (see Note)
1/3 cup currants
1/3 cup chopped dried apricots
1/4 cup creamy almond butter (see Note)
1/4 cup turbinado sugar (see Note)
1/4 cup honey
1/2 teaspoon vanilla extract
1/8 teaspoon salt

Directions

1. Preheat oven to 350°F. Coat an 8-inch-square pan with cooking spray.

2. Spread oats, almonds, flaxseeds and sesame seeds on a large, rimmed baking sheet. Bake until the oats are lightly toasted. Transfer to a large bowl. Add cereal, currants, apricots and raisins; toss to combine.

3. Combine almond butter, sugar, honey, vanilla and salt in a small saucepan. Heat over medium-low, stirring frequently, until the mixture bubbles.

4. Immediately pour the almond butter mixture over the dry ingredients and mix with a spoon or spatula until no dry spots remain.

5. Transfer to the prepared pan and press the mixture down firmly to make an even layer.

6. Refrigerate until firm, about 30 minutes

(Makes 8 Bars)

Calories Per 1 Bar Serving: 244 calories

Texan Omelette Wrap

This wrap is a healthy taste of the south west.

Ingredients

1 large egg
1 large egg white
1/2 teaspoon hot sauce, such as
Freshly ground pepper, to taste
1 tablespoon chopped scallions
1 tablespoon chopped fresh cilantro, or parsley (optional)
2 tablespoons prepared black bean dip
1 9-inch whole-wheat wrap, (see Ingredient note)
1 teaspoon canola oil
2 tablespoons grated pepper Jack or Cheddar cheese
1 tablespoon prepared green or red salsa, (optional)

Directions

1. Set oven rack 6 inches from the heat source; preheat broiler.

2. Stir together eggs, hot sauce and pepper, scallions and cilantro (or parsley), if using.

3. If black bean dip is cold, warm it in the microwave on High for 10 to 20 seconds. Place wrap between paper towels and warm in the microwave on High for about 10 seconds. Spread bean dip over the wrap, leaving a 1-inch border all around.

4. Brush oil over a 10-inch nonstick skillet; heat over medium heat. Add the egg mixture and cook 20 to 30 seconds. Place the skillet under the broiler and broil just until the top is set, 20 to 30 seconds.

5. Slide the omelet onto the wrap. Sprinkle with cheese. Roll the wrap and serve with salsa/

(Makes 1 Serving)

Calories Per Serving: 321

Muesli

A classic breakfast that is power packed with dried fruit and healthy nuts.

Ingredients

300g jumbo oats
100g Allbran
25g wheatgerm
100g dark raisins
140g ready-to-eat apricots , cut into chunks
50g golden linseeds

Directions

1. Mix everything in a large bowl.

2. Store for up to 2 months, airtight.

3. Serve with Milk if you prefer

Calories Per 1 Cup Serving: 124

February 2, 2017 0 comment

Nutrition Articles

Tips on Minimizing Caffeine in Green Tea

written by admin

When someone mentions green tea, what comes in your mind? Antioxidants? Health benefits? Weight loss? Caffeine? There are a lot of benefits that can be taken from green tea. Although, caffeine is not really ideal for most green tea drinkers. They may have some objections or second thoughts when it comes to drinking tea because of insomnia that can be caused by green tea’s high caffeine content.

Worry not dear drinkers and advocates of green tea. There is a better way of drinking green tea without experiencing the effects of caffeine or otherwise minimizing it.

Tip # 1 Start moderately

Fact is, a cup of green tea contains a caffeine level of about 20-70 milligrams. With this kind of caffeine in your diet, it’s assured to keep you awake from dusk till dawn if your body is not used to drinking such dosage. Best advise is to take in small doses and try to observe your reactions. Start with a cup a day, then, when things still feel normal, increase gradually. Every time you increase, always observe for adjustments in your body. If you feel uneasy and somewhat irritated, then you can decrease to the level that your body can tolerate. If you are including it in your meal, and you’re feeling more calm and contented, green tea is for you.

Tip # 2 Get to know your tea

There are several kinds of green tea, Different kinds mean different levels of caffeine. It is stated by researchers that, the type of tea leaf used, the more caffeine it can produce. You can’t indicate caffeine levels through color. Gyokuro is highly caffeinated compared to Lapsang Souchong which is a kind of dark tea.

Tip # 3 Brew half strength

Very good solution for caffeine intolerance. To control your intake of green tea, you can choose to purchase loose green tea to allow you to adjust the way your green tea is brewed. The normal loose green tea brewing is at least two teaspoons. You can cut off the dosage in half. If you find the effects weak, increase it bit by bit.

Tip # 4 Drink it while it’s hot

Cathechin, the one that contains powerful antioxidants and theanine, this provides freshness and sweetness, can both decrease the level of caffeine activity of in the body. Brewing allows the molecules of catechin and theanine to combine together with caffeine in hot temperature. This will render caffeine to be less effective. If you let your hot green tea to cool off after brewing, the molecules that is bonded with caffeine will breakdown and releasing caffeine.

Tip # 5 Avoid teabags

Compared to loose green tea leaves, green tea bags can’t give you enough nutrition thus, giving you more caffeine in the process. Quality suffers from teabags. Rather choose green tea leaves that are loose.

Tip # 6 Be familiar with your tolerance level

Several experts would recommend the consumption of not more than 300 milligrams of caffeine daily. Green tea has been found out that it can provide a steady and gentle source of stimulation. Side-effects like headaches and nervousness may be felt.

With these tips on how to minimize the effects of caffeine contents in your green tea, you can enjoy more tea with less caffeine.

Lose weight with green tea

July 4, 2009 0 comment

Nutrition Articles

The Benefits of Green Tea: Why It’s Good For You

written by admin

For thousands of years, the Chinese have been drinking green tea that has long been attributed for its medicinal properties, which the Chinese believe to be responsible for treating different kinds of illness, and it is also linked to longevity where the Chinese have the highest rate for people over the age of a hundred. However, although the Chinese have been drinking this kind of tea for centuries, it was only recently that green tea has been introduced and became popular throughout the planet.

Scientists and nutritionists have found that this wonderful brew does indeed have medicinal properties that can help in preventing several types of illnesses, which even includes cancer. In fact, there are even doctors who recommend green tea and even endorses that this particular tea plays a great role in maintaining good health.

Health professionals all over the world recommend that people should drink 3 to 4 cups of green tea a day in order to help in protecting the body against various ailments.

So, just what are the benefits of this so called miracle brew that it even baffled health professionals from all over the world?

First of all, this tea contains high levels of antioxidants, which are called polyphenols or flavonoids.

What are antioxidants you may ask?

First of all, you need to understand that the body does millions of processes occurring at all times. Even when you are asleep, the brain is active and will require oxygen in order to function properly. However, the oxygen that we breathe in can create harmful side effects, or what most people know as oxidants. These oxidants or commonly known as free radicals are introduced to our system through external sources, such as pollution, stress, smoking, diet, and even exposure to the sun.

And, these free radicals are known to be one of the main contributors in the growth of cancer cells.

So, in order to counteract the effect of oxidants or free radicals, we will need to introduce antioxidants in our body. And, green tea has a lot of them. Although some foods do have antioxidants, you will see that green tea has a lot more.

In fact, the antioxidants found on green tea are much higher than that found in grape juice and red wine. This explains why there are a lot of scientists who are studying the benefits of green tea.

Besides antioxidants, this brew also contains vitamins, such as vitamin B6, which plays a vital role in the metabolism of the body, as well as vitamins B1 and B2, which are essential for releasing energy from food.

Another great thing about this tea is that it has key minerals and contains magnesium, which is essential for bone growth and body development as well as potassium, which helps in keeping the heart pumping normally and maintain the body’s fluid levels.

All in all, green tea can provide great benefits to the body. It can inhibit the growth of cancer cells, it discourages diabetes from developing, and it also is a very good treatment for bad breath.

And that’s not all; there are some studies that found that green tea can also fight acne, Alzheimer’s disease, and fights of bad cholesterol which are the sole contributors for heart diseases and stroke.

Today, there are also some scientists that claims to find that green tea may contain the key ingredient for finding a cure to HIV as it helps boosts the body’s immune system.

These are just some of the great benefits of green tea. So, the next time you feel like drinking tea or coffee, you might want to go for green tea. With this brew, you can be sure that you will be able to enjoy a refreshing drink as well as a healthier body.

Lose weight with green tea

June 30, 2009 0 comment

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