fbpx

Tag Archives

  • Home
  • /
  • Tag Archives: "Nutrition"

The Last (and Best) Diet You’ll Ever Need

By: Wednesday, February 27, 2013 Diet and Foods, Healthy Cooking, Healthy Eating, Organic Beauty , , , , Permalink 0

By: Natasha Uspensky, CHHC

The Last (and Best) Diet You’ll Ever Need | The Organic Beauty BlogThe traditional Ayurvedic approach to eating emphasizes when you eat as well as what you eat, and it is literally the best and healthiest key to permanent weight loss, lifelong weight management, and optimum health and digestion.  It points to the body’s ideal time for consuming the biggest meal of the day.. and it’s certainly not when most Americans think it is.

Our bodies are designed to consume the majority of the day’s calories before 3pm, when digestion is the strongest.  This means a balanced breakfast that is nourishing and filling enough to get you through to lunch without feeling hungry (and without needing that mid-morning cup of coffee or snack!).  Our bodies function best when lunch is the biggest meal of the day.  Midday is when our digestion and metabolism are the strongest, and our system is in need of nourishment and healthy calories.  So guess what?  That soup or salad just aren’t going to cut it.  Your typical light lunch is what’s responsible for your late afternoon energy crash, your high hunger levels in the evening, and your struggles with weight!  Making your lunch healthy and dinner-sized is the biggest secret for longterm weight loss, and the end to dieting forever.  This big lunch keeps you full and energized throughout the day, and keeps you from overeating in the evening, which is when calories eaten go directly to your problem areas and contribute to weight gain.  Dinner, or better yet “supper” (sharing the root of “supplemental” or “soup-like”), should be the lightest meal of the day.  Soup is the absolute ideal supper, although a salad is also great.

This way of eating certainly has history and culture on it’s side, being the traditional way of eating for many Eastern cultures, and even much of Western Europe, before eating habits and work cultures were Americanized.  But now, there is also cold, hard scientific evidence supporting it!  A new study recently published in the International Journal of Obesity proves once and for all that eating your main meal of the day in the evening contributes to weight gain.  In the study, a group of 420 overweight men and women were evaluated over five months.  During that time, half the group ate their biggest meal of the day before 3pm, while the other half ate it after 3pm.  Both groups had the same amount of exercise, ate the same amount of calories throughout the day, and got the same amount of sleep throughout the study.  Over the course of the 5 month study, the early eating group lost an average of 22 pounds, while the late eating group lost only 17 pounds.

Further supporting this evidence is a study from the University of Alabama last year, showing that eating higher fat meals in the first half of the day, and a lighter low-fat meal in the second half of the day (see The Key to Sustained Weight Loss) support longterm weight loss.  So here’s how to eat:

  • Eat three meals a day, and don’t snack.
  • Make lunch the biggest meal of the day.
  • Make breakfast big enough to get to lunch without feeling hungry.
  • Make dinner light and “supplementary.”

Even if you change nothing else about your diet, just this shift alone will give you some results!  But of course, for this to be the last and best diet you’ll ever need, you’ll want to make some changes to what you’re eating as well.

  • Eat less meat and dairy, and more low-mercury fish and healthy plant-based fats like nuts, seeds, avocados, and healthy oils.
  • Eat more vegetables!!!  Better yet, eat mostly vegetables!  They are nature’s perfect foods.
  • Eat less processed grains and flours, and more whole grains like brown rice, quinoa, millet and oats.
  • Eat less sugar.  If you need a little sweetness, get it from fruit and healthy sweeteners like stevia or raw honey, all in moderation.

Doesn’t sound so hard, does it?

Want some healthy meal ideas?  Check out What Do I Eat? Healthy Eating is Easier Than You Think!, and our Healthy Recipes database.

Reference:
Garalualet M. International Journal of Obesity, Jan 2013.
Bray M. International Journal of Obesity, Mar 2010

To Juice Or To Blend? That is the question…

By: Monday, February 25, 2013 Diet and Foods, Healthy Beauty, Healthy Cooking, Healthy Eating, Nutrition, Organic Beauty, Recipes, Wellness , , , , Permalink 0

By: Stephanie Heino

To Juice Or To Blend? That is the question… 3 | The Organic Beauty BlogLately, it seems juicing and blending are on every health fanatic’s lips, and we wanted to weigh in.  For a long time I was wondering what the actual difference was between blending and juicing foods, and I know that I am not alone so let us clear this confusion by listing the pro’s and con’s of each so you can see what fits you best. First of all, it’s important to note that just because it is a smoothie doesn’t mean it’s good for you. Buying pre-made smoothies in stores is probably not a good idea if you are looking for optimal health benefits. Often times they are loaded with sugar and preservatives to be kept fresh (a major no-no!).

Let’s start by defining juicing to clear the confusion. “Juicing is a process in which a machine, either through centrifugal force, grinding or mastication (chewing), extracts juice from its source. The juice will contain most of the nutrients, but not all of them, despite what ardent juicers claim. This process removes the insoluble fiber and some of the soluble fiber from the juice, which contains healthy colorful antioxidants. According to studies, juicing delivers 80% to 90% of the antioxidant potential of a veggie or fruit. Blending provides close to 100%.”

After extraction, it is best to consume the juice or blended foods within 10 to 15 minutes because antioxidants are activated and used as soon as air and liquid hit the food. There are some juicers that claim a vacuum extraction, however that doesn’t totally stop the loss of antioxidants.

Some also say juicing and blending gives the body more energy than solid food because the only nutrient that is quickly available for energy is sugar. Remember, with blended foods the sugar absorption is slower and steadier (which is a good thing), but even juice requires some form of digestion.

Benefits of Juicing

  • Very fast delivery of nutrients to the blood stream. Only a small amount of digestion is required.
  • Gives the digestive system a break. Primarily the stomach, pancreas and colon.
  • Because of the lack of fiber, a lot of plant juice can be consumed. You can effectively drink more, consuming more nutrients.
  • Helpful for people sensitive to fiber since there is no insoluble fiber content. Juice does have some soluble fiber, but only a small amount.
  • Provides 80% to 90% of the nutritional value of the food being juiced.

Negatives

  • Allows very fast delivery of sugars to the blood stream.
  • Removes most of the fiber and some antioxidants from the juice.
  • Not as filling or satisfying for most people.
  • More time consuming and more difficult to clean.
  • Good juicers are expensive.

To Juice Or To Blend? That is the question… | The Organic Beauty BlogMeanwhile, blending is a process in which the whole foods, along with some liquid, are put in a machine and blended to form a puree. You get everything the whole food has to offer: vitamins, minerals, enzymes, proteins, essential fatty acids, antioxidants and fiber.

Benefits of blending

  • Fast delivery of nutrients to the blood stream. Only a small amount of digestion is required.
  • Gives the digestive system a break. Primarily the stomach and pancreas.
  • Because the food is blended, it takes up less space than a full meal would. This allows for more nutrient intake at one time.
  • The natural fiber slows the release of sugars into the blood stream.
  • More nutrient availability due to the whole plant being consumed.
  • More filling due to the fiber.
  • Very fast to make a smoothie (or Blast) and clean up.
  • Blenders are less expensive than juicers.

Negatives

  • If someone is sensitive to fiber, it could make a person bloated and a little gassy.
  • You can’t consume as much liquid as you could juicing.
  • Some blenders can create too much heat if you let them blend too long. The heat will kill the naturally occurring enzymes. (This is not the case with NutriBullet, as it doesn’t heat to the point of destroying enzymes.)

In the body, nutrients work together and support health through their interaction. For example, when the pulpy white part of the orange is removed in the processing of orange juice, the flavonoids in the orange are lost. This loss of flavonoids is one of the many reasons for eating the orange in its whole food form. The skin on a apple contains other antioxidants that you are not going to get in the juice and skins of vegetables and fruits contain some of the highest concentrations of nutrients and juicing is not as efficient as the body at extracting those nutrients.

There’s a jungle of blenders and juicers out there, but here is a few great ones to help you chose the best one for you!

Nutribullet ($90-$120)

The praised blender has taken the health market by storm and it truly takes blending to a whole new level by enhancing the absorption of nutrients. It has been called the superfood nutrition extractor since this powerful blender is used to grind up all types of foods into drinks yet keeps all the nutrition. Not only can you use it to make health shakes and juices, but you can also make soups, dressings, desserts, flour, and peanut butter.  We’ve been using this amazing kitchen tool for almost a year and love it.  At under a hundred bucks, it’s an amazing value and is the easiest way to start making super healthy smoothies at home right away!  You get 4 convenient to-go smoothie cups that you can take with you anywhere. (Click to read our full review of the Nutribullet.)  Get it here!

Ninja Mega Kitchen System ($160-$220)

If you’re ready to take your blending up a notch, and want the option for higher capacity blending and food processing, this is the blender for you.  It has a super high powered motor, and is an all-around great blender, because of the combination of the patented Ninja technology and powerful pulsing action. It comes with two to-go sized blender cups (like the Nutribullet), a full-size blender, and a food processor, making it a truly indispensable kitchen tool. At less than half the cost of the Vitamix, this puppy does pretty much everything it’s big expensive brother can do, but at a much friendlier price point.  We recently upgraded to this blender and couldn’t be happier! (Click to read our full review of the Ninja.)  Get it here!

Vitamix ($330-$650)

This healthy kitchen favorite not only makes perfect smoothies, but Vitamix machines are also built to stand up to years of demanding use in commercial kitchens and decades of daily use in your home. Impressive!  It can liquify almost anything, making blended soups and smoothies a cinch.  The high powered motor also warms blended soups without cooking them, which is essential for raw foodies in the colder months!  Get it here for less!

Breville Juice Fountain Compact ($99-$139)

This juicer is one of the best! It collects all the pulp and extracts 8 oz of yummy, refreshing juice in less than 5 seconds. Amazing.  Plus it’s nice and compact, which makes it much more flexible a kitchen tool than many of the bulkier juicers out there.  An awesome value!  Get it here!

Check out these delicious blended soup recipes, perfect for a cold winter day!

Butternut Squash Soup

To Juice Or To Blend? That is the question… 4 | The Organic Beauty BlogButternut squash is delicious, and did you know they’re low in calories and fat and packed with vitamins A & C as well? This soup makes a fabulous, nourishing soup.

Ingredients:

  • 1 tsp olive oil
  • 1 cup chopped onion
  • 1 clove of garlic minced
  • 1 medium apple, peeled, cored, seeded and cut into chunks
  • 2½ lbs butternut squash, peeled, seeded and cut into chunks
  • 1 sweet potato, peeled and cut into chunks
  • 4 cups low sodium vegetable broth
  • 1 tsp curry powder
  • 1 tsp sea salt
  • 1 tsp pepper
  • ½ cup of coconut milk or soy milk
  • ½ cup of cashew puree
  • 1 cup cooked quinoa

Directions:

Sauté onions and apples in a stockpot with olive oil until tender, about 5 minutes. Add garlic and sauté for another minute. Add the rest of the ingredients, except coconut milk, cashews and quinoa. Cover pot and simmer for 30 minutes. Add batches of mixture to the blender, add coconut milk, cashews, and quinoa, and puree until smooth. Add a crispy green salad and you have a complete, healthy dinner!

Delicious Tomato Soup

To Juice Or To Blend? That is the question… 2 | The Organic Beauty BlogThis tomato soup recipe really gives you the nutrition your body needs thanks to the Nutribullet. It’s a great way to heat up on those cold winter days, and in addition to that it is so easy to make.

Ingredients:

  • 1 14.5 oz. can diced tomatoes
  • 1 14.5 oz. can Italian tomatoes
  • 3 cups vegetable broth
  • 1 onion chopped
  • 1 clove of minced garlic
  • 2 medium sweet potatoes, peeled and chopped
  • 1 cup brown rice or quinoa (cooked)
  • ¼ cup of cashews
  • ¼ cup coconut milk (optional)

 Directions:

1.      Place tomatoes, 1 cup of broth, onions, garlic and sweet potatoes in a pot.

2.      Bring to a boil.  Reduce heat and simmer for 30 minutes, until potatoes are fork soft.

3.      Remove from heat and allow to cool for about 10 minutes.

4.      Place cashews in blender and grind.  Add to soup.

5.      In small batches add soup and puree with extractor blade until smooth.

6.      Add brown rice or quinoa to soup and finish with coconut milk.

Happy blending everyone!

Don’t forget to check out our delicious Nutribullet smoothie recipes!

Related articles

Tips For Younger Looking Skin

By: Tuesday, February 19, 2013 Diet and Foods, Exercise, Healthy Beauty, Healthy Eating, Holistic Health, Nutrition, Organic Beauty, Wellness , , , , Permalink 0

By: Stephanie Heino

Tips For Younger Looking Skin 3 | The Organic Beauty BlogForget the fountain of youth, and simply take a look on what goes into your grocery bag. This is a guide on how to increase the foods that you should consider your anti-aging staples. Fruits and vegetables high in flavonoids and carotenoids, two powerful plant-based antioxidants, are given since they will remove the free radicals from your skin and body that cause you to age prematurely. Overall, a well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. It doesn’t have to be so hard. Stop looking for expensive, unnatural products being advertised on TV promising you younger-looking skin by the morning. Instead load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach. Exercise and a healthy diet are the best (non-surgical) ways to keep you looking years younger. But certain foods possess qualities that will improve your skin, boost your energy, and even fight of disease.

Spinach. This leafy green is a true nutrient powerhouse, and it’s easy and tasty to use as the base of a salad, or even in your smoothies. Spinach is rich in lutein, which has been shown to have anti-aging properties.

Cinnamon. Research shows that cinnamon may decrease the post-meal insulin spike. And the more controlled the spike, the less likely you are to store body fat. Add 1/4 teaspoon of cinnamon in your smoothie for great taste, but also to help slim your waistline. And, it’s a powerful antioxidant too!

Sweet Potatoes. They do more than to fill out the table at Thanksgiving, ladies. Sweet potatoes contain lycopene, which protects your skin from UV damage. It also is loaded with vitamin C, which produces collagen for healthier skin.

Green Tea. It keeps showing up in many of my posts, but it is truly a miracle drink. Whether you drink it hot or cold, or use it as a refreshing base for soups or stews, green tea might help you look younger. In fact, Chinese researchers found that people who drank 3 cups of green tea per day slowed down the aging process. And the reason is that green tea might improve your DNA structure and slow the shorten of cells that results during aging. Great!

Tips For Younger Looking Skin 2 | The Organic Beauty BlogWatermelon. Tomatoes are rich in lycopene. Carrots are filled with beta-carotene. And watermelon is loaded with both vitamins, which help protect your skin and repair cells that are damaged by sunlight.

Hemp. Most people know that salmon is a strong source of omega-3s, but so is hemp. Hemp seeds and oils are a natural moisturized, which helps your skin retain moisture and counteract the effects of aging. Eat the seeds raw, or add the oil to your favorite smoothie.

Pistachios. These little green nuts are not only high in nutrition, but they also have a major benefit over other nuts since they come in shells. According to a study published in the journal Appetite, subjects consumed 41 percent fewer calories when in-shell nuts are offered compared to those already shelled. Those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

Blueberries. These colorful little berries are high in fiber, loaded with vitamins and minerals, and a great source of antioxidants that may help protect the brain and skin.

Tips For Younger Looking Skin | The Organic Beauty BlogOlive Oil. Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

I also want to share 5 easy beauty steps you should follow in order to achieve younger looking skin:

1. Choosing the correct skin care products for your skin type is an essential part to younger looking skin. Either if you are having problem skin or not you should go for all natural skin care products since products that containing harmful ingredients can increase your chance of premature ageing. Natural ingredients will help your skin remain wrinkle free for as long as possible.  Remember, less is more!

 2. Always use a good eye cream that contains vitamin A. They will soften the fine lines that appear under your eyes by boosting the collagen production. Never use your face moisturizer as your eye cream as these creams weren’t meant for such skin areas. Using a suitable eye cream will also help with under eye puffiness, wrinkles and dark circles.

3. Your face cream must always contain SPF 15 sunscreen which will protect your skin from the sun’s harmful rays. UVA rays from the sun can damage the collagen, which can result in premature aging and wrinkles.

4. You know it is important to cleanse your face daily, but don’t forget to exfoliate regularly. This will eliminate dead skin cells and giving you younger and more glowing skin.

 5. Believe it or not, but exercise can contribute in a great way to get younger looking skin. Aim to be active for at least 30 minutes a day by going for a walk, go running or even chasing your kids around the local park. Exercise gets your blood flowing, and an increase in blood flow will carry more oxygen to the skin. The boost in blood flow and oxygen to the skin cells also carries nutrients that improve skin health, supporting all the effort you make with moisturizers and other skin care products.

9 Herbs For Weight Loss

By: Tuesday, February 19, 2013 Diet and Foods, Exercise, Healthy Beauty, Holistic Health, Nutrition, Organic Beauty, Wellness , , , , Permalink 0

 

By: Stephanie Heino

Today we are drowning in supplements available to promote weight loss; most of them being dangerous and unhealthy. What people don’t know is that herbs can do wonder for weight weight loss, and they are all natural. Many are safe and effective in helping you lose weight without causing any side effects such as depression or other things that might occur with the processed pills available in the drugstore. But don’t think that solely consuming herbs will help you lose weight; they should be taken in conjunction with a nutritious diet and a sensible and regular exercise plan in order to succeed. Natural weight loss herbs contain tonics that boost your nervous system which makes you more capable of coping with stress and prevents you from emotional eating (one of the biggest culprits of obesity). Herbs make you feel positive and also give you the strength to exercise. They keep you feeling sated because of their high fiber content and since you don’t feel hungry, you aren’t tempted to indulge in snacks and junk food all day. Herbs therefore help you lose weight safely and effectively. Sounds amazing, right?

Continue Reading…

Good vs. Bad Bacteria – How To Maintain Balance In Your Gut

By: Thursday, February 7, 2013 Diet and Foods, Healthy Eating, Holistic Health, Nutrition , , , , Permalink 0

By: Stephanie Heino

The human body plays host to a number of micro-organisms, most of which are our friends.  But we do have some that create imbalances which show up in your overall health. Our colon has the largest microbial community in the body, and this is where the micro-organisms live. In this part of the body, the bacterial population usually doubles once or twice a day. Many of these bacteria are, of course, also eliminated during the course of the day, so that a healthy balance is maintained. Under normal circumstances, the microbial community in the colon – which includes more than 300 different species of micro-organisms – regulates itself. These micro-organisms normally prevent infection and growth of “bad” bacteria (parasites like Salmonella and clostridia, for instance), and have a positive effect on nutrition.

However, the intestinal flora of the colon can very easily be disturbed. This may change the balance of normal micro-organisms in the colon greatly. Several factors, like stress, altitude changes, starvation, parasitic organisms, diarrhea, and use of antibiotics, could contribute to such an imbalance.

When the balance is disturbed, one can become susceptible to disease. In these circumstances, boosting the numbers of “good” bacteria present in the gastrointestinal tract can be particularly useful. This is where probiotics come into play. Probiotics are microbial foods or supplements that can be used to change or improve the intestinal bacterial balance to boost the health of the host. The most common forms of probiotics include Lactobacillus and bifidobacteria. These good guys destroy the overgrowth of toxic bacteria by competing for attachment sites and nutrients in the gastrointestinal tract. Lactobacillus and bifidobacteria also produce organic acids that reduce the intestinal pH and retard the growth of “bad”, acid-sensitive bacteria.

If you are like me, and aren’t a fan of fermented dairy products, there are tons of other forms of fermented foods, such Imageas sauerkraut (white cabbage cut finely, salted and fermented in its own liquid shown in picture) or kimchi, miso (a thick paste made from fermented and processed soy beans) and tempeh (a dish made from split soybeans and water), which are also cultured with Lactobacillus, bifidobacteria, and other forms of beneficial bacteria. However, the potency and number of live organisms in commercial products may vary greatly. And many manufacturers are finding it difficult to overcome technical problems, especially in terms of keeping the micro-organisms alive under unfriendly conditions.

When it comes to intestinal health, we also need to consider prebiotics, which are non-digestible carbohydrates that act as food for probiotics. When probiotics and prebiotics are combined, they form a symbiotic relationship. Prebiotics include foods like dietary fiber that nourish the beneficial micro-organisms in the gut. It is therefore essential to include enough fiber in the diet by eating fruit, vegetables and whole-grains, as well as bananas, onions, garlic, honey and artichokes.

So if you are not a fan of dairy (like me!) make sure to get enough of these foods, or choose a dietary supplement like NOW Dairy-Free Probiotic-10. You don’t necessarily need probiotics to be healthy. However, these microorganisms may help with digestion and offer protection from harmful bacteria, just as the existing “good” bacteria in your body already do.

Probiotics may help to:

  • Treat diarrhea, especially following treatment with certain antibiotics
  • Prevent and treat vaginal yeast infections and urinary tract infections
  • Treat irritable bowel syndrome
  • Reduce bladder cancer recurrence
  • Speed treatment of certain intestinal infections
  • Prevent and treat eczema in children
  • Prevent or reduce the severity of colds and flu

8 Foods for Male Virility and Fertility

By: Sunday, February 3, 2013 Diet and Foods, Healthy Eating, Holistic Health, Nutrition, Wellness , , , , Permalink 1

By: Natasha Uspensky, CHHC

8 Foods for Male Virility and Fertility | The Organic Beauty BlogNo time like Valentine’s Day to pump up your man’s diet with some majorly potent virility foods.  These 8 foods enhance virility, libido, balance testosterone levels, keep spermies healthy, and help prevent prostate cancer.  Eat up and enjoy nature’s own Viagra!

  • Oysters:  These puppies are loaded with zinc, which is a key raw material for the production of testosterone. This also makes them a big aphrodisiac for both sexes!  Not a fan of oysters? Pumpkin seeds are a great vegetarian alternative.
  • Walnuts:  These guys are the closest thing to all-natural Viagra around. They’re full of arginine, an amino acid which is a key for quality erections, in terms of duration and frequency!    Throw a handful of walnuts into your morning smoothie to make any day way sexier.
  • Tomatoes:  Especially when cooked, tomatoes contain lycopene, which is amazing for your prostate health and virility. Rock some tomato sauce or throw a handful of grape tomatoes into your scrambled eggs or sautéed greens for an easy daily dose!
  • Chili peppers:  These hotties are full of capsaicin, which releases endorphins, increases heart rate and dilates blood vessels.  This makes them an awesome libido boosting food for both sexes, really heating things up in the bedroom.  Add some chili peppers and celery to your homemade tomato sauce to get a triple virility punch, or make a hearty, delicious bean chili!
  • Celery: In addition to allegedly making a man’s, ahem, stuff, taste better, the andosterone in celery also increases male pheromones, which are odorless ecto-hormones that make your irresistible to the opposite sex.  Having that kind of positive attention can be a major confidence boost in the bedroom!  Try making a potent and delicious juice out of celery, apples, and ginger!
  • Ginger: This potent food is a major libido booster, due to it’s testosterone and blood flow increasing effects.  It’s also generally amazing for your health!  Add ginger to your smoothies, juices, salad dressing, or make a tea with raw ginger slices!
  • Oats:  This breakfast staple is full of the B vitamin L-arginine, which increases sperm count and blood flow to the penis.  Rock some morning oatmeal with bananas and walnuts to get a mega virility boost!
  • Bananas:  These guys pack a virility double whammy.  They’re loaded with potassium, which is crucial for quality erections, and they also have bromelain, which can increase virility and help reverse impotence.  Check out this post that has a great banana superfood smoothie recipe for male virility!

Ladies, you’re welcome… : )

8 Amazing Superfoods Your Body Needs

By: Saturday, February 2, 2013 Diet and Foods, Healthy Eating, Holistic Health, Nutrition, Wellness , , , , Permalink 0

By: Stephanie Heino

These days the term “superfoods” is being used everywhere in order to define foods that are calorie sparse and nutrient dense, meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients – nutrients we need but cannot make ourselves. We all may be adding more salads and vegetables to our diets, and the concern over the quality of foods grown on mineral depleted soils makes superfoods an intelligent choice. I use superfoods daily as part of my smoothies, green juices and salads and they really give me another level of energy and I feel great and nourished all day. Keep reading for some interesting health benefits of a few of them.

Goji Berries

8 Amazing Superfoods Your Body Needs - goji | The Organic Beauty BlogAlso known as lycium or Chinese wolfberries, gojis are native to the Himalayan region of China and Tibet. These small, red berries have been used by Chinese herbalists for thousands of years to help eyesight, boost immune function and promote longevity. Many of the documented health benefits of the berries are related to their high antioxidant concentration. Carotenoids, a specific type of antioxidant found in goji berries have been shown to help protect eyesight. Packed with antioxidants, B vitamins, iron, and complete protein, goji berries are certainly deserving of their superfood status! Dried goji berries make an excellent snack, and are also used in muffins, raw desserts, salads and energy bars! Although they are most often eaten in dried, whole berry form, goji berries are also available as a powder juice or supplement.

Here is a recipe to goji energy bites, which are just so delicious!

Acai Berries

8 Amazing Superfoods Your Body Needs - acai | The Organic Beauty BlogThe endless health benefits of Acai should not be underestimated. They have the highest nutritional composition of anything you can eat in the world (wow) and as a result they can give the body a large number of nutritional requirements that it is typically short on.

The most significant health benefit of Acai berry is that it reintroduces nutritional elements that the bodies ought to have, but are typically just not present in our diet. Eating more of these nutrients aids the body in functioning the manner it’s supposed to. This helps the body to reach a healthy equilibrium.

Acai berry in different forms (I prefer the freeze dried powder) can be put into everything from salad dressings, smoothies and your tea. It takes some getting accustomed to. It tastes kind of like a combination of chocolate and berry. There are a multitude of ways to incorporate the health advantages of Acai as part of your nutrition plan and the advantages justify the effort. Acai berries aids in increasing your energy level and your metabolism so your body will use more calories naturally that you will discover helps you to lose weight and helps you to feel a lift in energy.

Camu Camu Fruit

Image

The Camu camu fruit is believed to be the world’s most abundant source of vitamin C, an antioxidant vitamin often used to strengthen the immune system. It gives you as much as 60 times more vitamin C per serving than an orange. This antioxidant-rich berry from the Amazon is also a plentiful source of potassium, calcium, protein, beta carotene, amino acids and powerful phytochemicals. The most common way to bring it into your diet is to by raw organic dried camu camu fruit powder mixed into your smoothie.

Spirulina

8 Amazing Superfoods Your Body Needs - spirulina | The Organic Beauty BlogSpirulina is one of the most nutritious and concentrated food sources on the planet. As a result, it’s appearing more frequently all the time in natural foods and beverages, such as green foods and drinks, energy bars and oral supplements.

Spirulina consistently boasts an amazing protein level of 60 percent on average—making it a protein source for vegans/vegetarians. And spirulina’s protein is biologically complete, containing all of the essential amino acids needed for human health. Spirulina is similar to sea vegetables such as dulse, kelp, nori, Kombu, arame, and wakame. Along with its cousin chlorella (another one of my favorites), spirulina is a member of the “blue-green” family—but this family is actually not truly algae. Check out an amazing green smoothie recipe here, containing almost every superfood in this article!

Maca Root

Image

I myself use maca mainly for its energy boosting effects. Many people use maca for its virility and fertility boost benefits as well. Maca is a real libido booster and people or couples who would like an enhancement in that department should start taking maca regularly. It has been described as the best natural supplement out there for virility and libido for both men & women. Women usually use maca for hot flashes, and for treating and relieving PMS symptoms. Maca works amazingly for regulating hormones. This also makes maca great for anyone with mood swings and stress in their life.

On top of all these things, maca is a nutritional powerhouse. It’s loaded with amino acids, carbohydrates, and minerals including calcium, phosphorous, zinc, magnesium, iron, as well as vitamins B1, B2, B12, C and E. It’s rich in almost every mineral! Maca is one of the most potent plant-based sources for Vitamin B12, which is great news for vegans or for people who do not eat meat. Rich in protein as well, at least 10% of the maca root weight is protein. It comes in a bunch of different forms; capsules, powder and liquid, and just like many of the other superfoods it is super easy to add to your smoothie for a great boost. If you don’t have a smoothie every morning, the capsule form may work better for you, to ensure you’re getting consistent doses every day for maximum effect!

Hemp Seeds

8 Amazing Superfoods Your Body Needs - hemp | The Organic Beauty BlogHemp seeds are of exceptionally high quality in terms of amino acid composition and protein structure, the latter affecting digestibility and utilization by the human body. Hemp protein contains all of the essential amino acids in more nutritionally significant amounts and at a ratio closer to “complete” sources of protein (like meat, milk and eggs) than all other oil seeds except soy. It is delicious to boost your morning smoothie with, or sprinkle on top of your quinoa porridge or oatmeal.

Chia Seeds

8 Amazing Superfoods Your Body Needs - chia | The Organic Beauty BlogPeople are going crazy for chia seeds, which have gained attention as an excellent source of omega-3 fatty acids. They are also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons), and contain protein and minerals including iron, calcium, magnesium and zinc.

Including chia seeds as part of your healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. Chia seeds can be eaten raw or prepared in a number of dishes. Sprinkle ground or whole chia seeds on cereal, rice, yogurt or vegetables. The seeds are very absorbent and develop a gelatinous texture when soaked in water making it easy to mix them into cooked cereal or other dishes. So delicious! Check out this post about healthy breakfast options featuring a delicious chia seed porridge!

Bee Pollen

8 Amazing Superfoods Your Body Needs - bee pollen | The Organic Beauty BlogBee pollen is the food of young bees and is comprised of approximately 40% protein. It is considered one of nature’s most completely nourishing foods. It contains nearly all nutrients required by humans. About half of its protein is in the form of free amino acids that are ready to be used directly by the body. Such highly assimilable protein can contribute significantly to one’s protein needs.

Bee pollen contains all the essential components of life, such as proteins, free amino acids, vitamins, including B-complex, and folic acid. The percentage of rejuvenating elements in bee pollen is much higher than those present in brewer’s yeast and wheat germ. Bee pollen corrects the unbalanced nutrition in the body, which is very common today since we consume so many nutritionally incomplete foods, often with added chemical ingredients, which expose us to physiological problems. I would suggest using bee pollen as part of your smoothie, delicious and healthy!

Again, check out our Organic Beauty Superfood Smoothie Recipe to incorporate many of these amazing ingredients!

[Photos: 3, 5,]

3 Easy, Tasty & Healthy Breakfast Ideas

By: Tuesday, January 29, 2013 Healthy Cooking, Healthy Eating, Nutrition, Recipes , , , , Permalink 0

By: Stephanie Heino

I usually hear people talking about how hard it is to find easy, healthy breakfast options. I understand that all people don’t have time to make an advanced breakfast menu, and might just end up grabbing a donut and a latte from the nearest Dunkin’ Donuts on their way to work. I have some good news for you – a healthy breakfast is not science. Sure, it takes some preparation, but other than that it can be done while doing your make up in the morning. Check out my easy, healthy and delicious (AND gluten-free!) breakfast ideas below and get a healthy start to your day. It is your choice and your body, be mindful what goes in!

Quinoa Porridge

3 Easy, Tasty & Healthy Breakfast Ideas 2 | The Organic Beauty BlogNot all breakfasts need to taste like the bottom of a bird cage. On crisp winter mornings combine silky smooth quinoa with your favorite almond or rice milk for a creamy consistency.  Add anti-oxidant red-rich berries such as goji berries and you’ll have an energizing, warm and fulfilling breakfast to keep you going until lunchtime. Why not make up your own concoction with delicious toppings such as berries, cacao nibs, raw nuts or coconut flakes?

Here’s how to enjoy a yummy quinoa filled breakfast…

Ingredients

  • 1 cup quinoa
  • 1/2 tsp sea salt
  • 1 tsp cinnamon
  • 8 drops stevia liquid concentrate
  • 1 TBS coconut oil
  • Almond milk to serve

Method

Bring 2 cups of water to boil in a wide saucepan
Add quinoa, sea salt, cinnamon, stevia and butter/coconut oil
Cover and reduce heat and simmer for 12 minutes
Remove from heat and scoop into a bowl add almond milk, scatter with lime zest and enjoy

Chia Seed Pudding

3 Easy, Tasty & Healthy Breakfast Ideas | The Organic Beauty BlogAs you may have heard, the Chia seed is a superfood. The seeds are actually a species of flowering plant in the mint family. They’re rich in omega-3 fatty acids, which is usually what you hear the nutritionists discussing. The seeds themselves can be eaten raw as a whole seed, packing a good punch of protein, fat and fiber (one-ounce has 4 grams protein and 11 grams of fiber! – Amazing)

This is one highly adaptable recipe, so you can change it up as you go. The only thing you must do is soak the chia seeds because that’s how the expand and become gelatinous, much like tapioca pearls. But the ways in which you can dress it up are endless: one morning, I had a banana sliced up and added some sliced almonds for a breakfast pudding. Or you could do a version with a cashew cream and crushed roasted hazelnuts.

Serves: 4-6

Ingredients
2 1/4 cups almond milk
1/4 teaspoon vanilla extract
1/2 teaspoon ginger powder
2 tablespoons maple syrup or raw agave
2/3 cup chia seeds
2 tablespoons wide-flake unsweetened coconut

Method
In a small bowl, combine the almond milk and the syrup, vanilla, and ginger powder and whisk to combine. Add the chia seeds and whisk vigorously to fully combine. Pour into a container, cover, and refrigerate at least 5 hours, and ideally overnight.

When ready to serve, stir well. Spoon into bowls and top with coconut, berries, nuts, or any other toppings you like. Enjoy!

 

Gluten-Free Flourless Banana Pancakes

Flourless Banana PancakesThis may be the most delicious and easy breakfast option for all of you that like to have a pancake for breakfast. Except for that this one is gluten free, flourless and full of protein. Lately this mashed banana + egg recipe has been blowing up the fitness/health blogs, and we are not late to tag along. Just the two measly ingredients of bananas & egg are perfection, but I usually add my own touches: a tablespoon of almond butter, some ground flaxseed, a bit of vanilla, & a dash of cinnamon.

Serves: 2-3

Ingredients

1 mashed, super ripe banana

2 eggs

Oil for the pan (Coconut oil is my preference)

Method

Mash your banana with a fork. In another bowl whisk eggs. Mix eggs & banana together. Add my additions. Put your choice of oil on a pan [low-medium heat]. Add a silver dollar-sized amount to the pan. Let the cake set for 30 seconds [or when the center bubbles] & flip it! Enjoy with berries & a bit of syrup. Option: if you’re pressed for time use a blender to mix your ingredients.

A Better Option than Airborne or Emergen-C?

By: Monday, January 28, 2013 Diet and Foods, Holistic Health, Nutrition, Wellness , , , , Permalink 8

A Better Option than Airborne or Emergen-C? | The Organic Beauty BlogI’ll admit, a big part of my flu season regimen is loading up on some extra vitamins (for the rest of my regimen, see How To Naturally Prevent the Flu).  When I get home, particularly after having been on the subway or another crowded germ-fest, the number two thing I do (after washing my hands with hot, soapy water) is to pop an effervescent immune-boosting vitamin.  It definitely does the trick (I rarely get sick), but this precaution comes with a fair amount of guilt on my end.  The drugstore standbys, Airborne and Emergen-C, come with their fair share of sub-par ingredients that I usually avoid.  So I’ve decided to take on a side by side comparison of these guys, as well as few other readily available and slightly harder to come by brands.  I was actually surprised to find that those drugstore standbys are the weaker of the 5 brands I found!  So without further ado, behold…

The Effervescent Immunity-Boost Showdown!

Scoring based on the following factors, which are each worth a maximum of 5 points:  

  1. Comprehensive vitamin and mineral content (CVM)

  2. Immune-boosting herbal additions (H)

  3. Quality of ingredients (Q)

  4. Calorie and sugar content (CS)

  5. Value (V)

Continue Reading…

4 Surefire Election Day Stress-Busters

By: Tuesday, November 6, 2012 Diet and Foods, Exercise, Healthy Eating, Holistic Health, Lifestyle, Wellness , , , , Permalink 0

Still in line to vote after an hour and a half wait, I can personally attest to the need for some serious stress relief today! Check out this post I contributed to from The Daily Zeel for some ideas!

4 Surefire Election Day Stress-Busters | The Organic Beauty Blog

After months of mudslinging politicians urging us to vote this way or that, Election Day is finally here. Off to the polls? Don’t forget to bring along these four surefire tips for relieving voter-related stress.

Yoga: Salute the Sun

If you need to relax after casting your ballot, try working off some of that nervous energy or tension with a simple yoga flow. Zeel Expert and SMARTer Bodies co-founder Melissa Gutierrez suggests something slightly rigorous, like a couple of sun salutations or, if you’re looking for a single pose, warrior 3. After holding the pose (which can create some muscle tension), Melissa recommends topping off the sequence with a few cat-cow poses to find fluidity in your movement and energy in the spine. “This little routine helps to get me to a more relaxed place,” says Melissa. “It forces me to focus and slow my breathing.”

Acupuncture: Point by Point

Endorsed by the National Institutes of Health and the World Health Organization, acupuncture may be just what you need to battle voting booth-induced anxiety. “There are specific points that help facilitate both an endorphin and serotonin (natural anti-depressants) release in the body,” explains licensed acupuncturist and Zeel Expert Bruce Mandelbaum. “The patient also is evaluated, and points are added to promote balance in the body as well. The treatments are pain-free and very relaxing. Change can often be felt within a half hour.”

Massage: What You Knead

Similar to acupuncture (only without the needles, of course!), massage therapy has the ability to balance hormone levels when your stress goes through the roof. “Massage has been known to reduce cortisol in the body and increase serotonin and dopamine levels,” confirms Zeel Expert Cory Moran, a nationally certified massage therapist. “Massage not only helps the body let go of physical issues but emotional and mental issues as well!”

Nutrition: In the Kitchen

“There are lots of foods that have a wonderful stress and anxiety-busting effect on the body and mind,” says Zeel Expert Natasha Uspensky. “In general, opting for grounding foods like whole grains, beans and root vegetables is great for staying calm, focused and firmly rooted. Foods rich in healthy fats like avocados, almonds or pistachios and omega-3′s like salmon and walnuts are also amazing for reversing the effects of stress. The combination of fat and vitamins B and E in these foods can have an almost immediate effect on a stressed out mind. They are also super stabilizing for blood sugar levels, which can be a major contributor to freak-outs when it gets low.”

In addition, Natasha touts the benefits of foods that are high in magnesium, like spinach and other leafy greens. Magnesium’s relaxing effect on the body and mind can “do wonders,” she explains.

Natasha adds: “A perfect stress-busting meal plan for a crazy day could be a bowl of grounding, fiber-rich oatmeal with some sliced bananas and a handful of nuts for breakfast; quinoa with roasted root veggies and salmon for lunch; and a creamy, calming tomato-avocado soup with rye toast for dinner.” On another note, she also cautions against raw veggies (“which although super energizing and creativity-boosting, can be too light and spacey for a stressful day”), coffee (“which can increase anxiety and trigger higher stress levels”) and sugar (“which can also increase anxiety, and lead to a blood-sugar crash later in the day”).