Anti-Inflammatory Diet Plan – Reduce Chronic Inflammation

A well-known fact today is chronic inflammation as the perpetrator behind many serious illnesses, including heart diseases, various types of cancer and Alzheimer’s disease.

Redness, heat, swelling, and pain are the most common indicators of inflammation on the surface of the body.

It’s the natural healing response of the body that brings more immune activity to a certain part of the body that has been damaged.

But when the anti-inflammatory response doesn’t stop, the healthy tissue in your body gets damaged which causes illness.

Common contributors to inflammation are lack of exercise, genetics, and exposure to toxins, but also the way you eat.

There are many types of foods that can worsen or improve the situation, and learning how these foods affect your body can help you manage the inflammation and reduce the risk of having some long-term disease.

General Tips:

  • Aim for variety
  • Consume fresh food
  • Minimize the consumption of processed food and fast food
  • Eat a lot of fruits and vegetables

Caloric Intake

Anything between 2,000 and 3,000 calories a day is enough for a healthy adult to keep the body functioning healthy, depending on the personal characteristics and lifestyle.

For instance, women and smaller people, as well as less active people require fewer calories than others, while men and physically active people need more calories to last them the day.

So, if you’re eating food with an adequate number of calories your body needs, you won’t experience any spikes in body weight.

To calculate how much calories you usually need, the following distribution is appropriate for most people: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.

Additionally, you should aim to include carbs, fat, and protein in every meal.

Protein

If you’re consuming around 2,000 calories daily, you should consume 80 to 120 grams of protein a day, with the exception of some groups of people that have liver or kidney problems, allergies, or some type of an autoimmune disease.

Fish and high-quality natural cheese and yogurt are the best sources of natural protein, while animal protein should be avoided.

Consume more vegetables to get the healthy type of protein in your body, especially beans and soybeans which have tons of vegetable protein in them.

Carbohydrates

On a diet of 2,000 calories a day, adult women should consume anywhere from 160 to 200 grams of carbs per day. Men, on the other hand, should consume between 240 to 300 grams of carbohydrates daily.

In both cases, the carbs should come from a less-refined and less-processed sources of food that have a low glycemic index.

To do this, you should eat more natural sources of carbs such as beans, winter squashes, sweet potatoes, and more whole grain products such as brown rice and bulgur wheat where the grain is intact.

Also, tend to avoid foods made with made with flour and sugar like bread and most packaged snack foods, as well as foods with high fructose corn syrup.

You can eat pasta al dente but in moderate quantities.

Fats

On a 2,000 calorie a day diet, 600 of these calories can come from fat, which is around 67 grams of fat and it should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.

To reduce the number of saturated fats you consume, you should eat less butter, cream, high-fat cheese, unskinned chicken and fatty meats, as well as products made with palm kernel oil.

While cooking, use extra virgin olive oil or expeller-pressed, organic canola oil or organic, high-oleic, expeller pressed versions of sunflower and safflower oil.

Don’t use or avoid using regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.

Fats you should definitely avoid using completely are margarine vegetable shortening, and all products listing them as ingredients, as well as products made with partially hydrogenated oils of any kind, as well as products made with refined soybean oil.

Natural sources of fats include avocados and nuts, especially walnuts, cashews, almonds, and kinds of butter made from these nuts.

For your omega-3 fatty acids intake, you can consume several types of fish: salmon (preferably fresh), sardines packed in water or olive oil, herring, or black cod (sablefish, butterfish).

Other healthy sources of omega-3 fatty acids are omega-3 fortified eggs, hemp seeds, flaxseeds (preferably freshly ground) and walnuts.

You can also take a fish oil supplement with EPA and DHA in them, in a daily dosage of 2-3 grams.

Fiber

A healthy dose of fiber is 40 grams daily, which can be done by increasing the consumption of certain types of foods like berries, beans, and whole grains.

A good source of fiber are ready-made cereals, but make sure to read their labels beforehand to make sure they have enough fibers in them.

At least 4, or even better 5 grams of bran per one-ounce serving is the ideal quantity you should look for.

Phytonutrients

The best way to be sure you’ve consumed enough natural phytonutrients is to eat fruits, vegetables, and mushrooms.

This will give you the necessary protection against age-related diseases such as cancer, neurodegenerative and cardiovascular diseases.

Fruits and vegetables that have a strong color (berries, tomatoes, oranges, yellow fruits, and leafy greens) have more phytonutrients, so you should try to eat as many of them as possible, along with cabbage and other cruciferous vegetables.

Additionally, you should include as many soy foods as you can, such as edamame, soy nuts, soy milk, tofu, and tempeh.

It’s also important to choose organic produce as much as possible, especially when it comes to crops.

You can find out which crops are most likely to contain pesticide residues on www.foodnews.org and avoid them in your next meals.

When you’re choosing your beverages, choose tea over coffee and red wine over other alcohols (in moderate quantities).

And if you’re up for something sweet, dark chocolate with a minimum 70% cocoa is the best choice of sweet food.

Vitamins and Minerals

Vitamins and minerals are best to be consumed through fruits and vegetables.

If we’re talking about exact numbers, the following antioxidant count is the best combination for the day: Vitamin C: 200b milligrams a day + Vitamin E: 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols) + Selenium: 200 micrograms of an organic (yeast-bound) form + Mixed carotenoids: 10,000-15,000 IU daily.

These amounts can also be consumed through a daily multivitamin/multimineral supplement that is able to provide at least 400 micrograms of folic acid and 2000 IU of vitamin D.

The supplements should be without iron, (unless the person consuming it is a female with regular menstrual periods) and no preformed vitamin A.

Women have a different schedule of the needed vitamins and minerals because they need more calcium than men, preferably 500 to 700 milligrams daily in accordance with their diet, while men should avoid supplemental calcium.

Other Dietary Supplements

Unless you eat oily fish twice a week, you should take supplemental fish oil, preferably in capsule or liquid form that contains both EPA and DHA.

Additionally, you should look for molecularly distilled products certified to be free of heavy metals and other contaminants.

Make sure to consult your doctor about going on a low-dose aspirin therapy with 81 to 162 milligrams of aspirin a day.

Unless you eat turmeric and ginger regularly, you should consume CoQ10: 60-100 milligrams of a soft gel form taken with your largest meal, and if you are prone to metabolic syndrome, take 100 to 400 milligrams of alpha-lipoic acid a day.

Water

Pure water is, of course, the best source of water you can consume, specifically bottles water or water that passed through a home purifier.

You should also consume drinks that contain more water in them and avoid tap water that has a lot of chlorine or other chemicals in it.

Tend to consume bottled water if you’re located in an area where the water is contaminated or unhealthy in any way.

9 Best Anti-Inflammatory Foods to Reduce Chronic Inflammation

Contrary to the general belief that inflammation is an enemy of our health, it actually benefits it.

It’s our body’s natural response to fighting off injuries and infections, where the immune system sends off chemicals that kill off the pathogens that cause infection and clear out the damaged tissue.

What is bad for our bodies is chronic inflammation.

This happens when the body’s immune system doesn’t stop when the damaged tissue is eliminated and continues removing more tissue, in most cases healthy tissue from our body.

This chronic inflammation is the underlying cause not only of pain but also many other diseases, some more serious than others.

There are many triggers for inflammation and many things that worsen the inflammation in your body.

But on the other side, there are also many things you can do, foods you can avoid and habits you can incorporate in your life to help your immune system fight off inflammation.

All of these are further explained below.

How Sugar Causes Inflammation

Sugar causes inflammation because of various different factors.

One of them is high blood sugar level that results with the production of pro-inflammatory molecules-cytokines, AGEs and prevents your body from accepting insulin and with it, to regulate sugar.

This does not only trigger inflammation but also worsens some conditions such as diabetes, obesity and clogged veins.

Foods that cause Inflammation

Sugar

Sugar is a well-known factor for inflammation all around the body, and consuming foods with high levels of sugar can cause some serious conditions, one of the worse ones being cancer and diabetes.

The sucrose found in sugar has also been proven to block the positive effects of the omega-3 fatty acids, which can make the inflammation in the body that much worse.

Fried foods

Fried foods, especially deep fried foods are extremely high in saturated fats which have been known to cause an increase in the number of fat cells, inflammatory cells in the fat tissue, insulin resistance and disruption of the metabolism in your cells.

Needless to say, all of this can cause extreme spikes in the inflammatory markers all over your body.

Sodas

Sodas have a ton of chemicals and additives in them, elements that can cause massive inflammation throughout your whole body.

Even the smallest amount of soda can cause or worsen the inflammation in your body.

Refined Carbs

Refined carbs have had their fiber quantities removed, fibers that help regulate the blood sugar levels, promote fullness and boost your gut’s health.

This leads to carbs causing a higher glycemic index which has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system.

Lard

High fat or lard promotes the production of endotoxins that stimulate the immune cells to start emitting an anti-inflammatory response, which is not necessarily a bad thing.

But, the bad thing about lard is that it causes TOO MUCH of an anti-inflammatory response, which results in the destruction of healthy cells.

This leads to chronic inflammation and with time, other damaging diseases.

Processed Meats

Processed meats cause inflammation because of the advanced glycation end products in it, which are formed by cooking it on a high temperature.

The World Health Organization has even classified processed meats as carcinogenic foods to humans because of how much they worsen the inflammation.

Long Term Health Problems

Most frequently, inflammation presents itself with discomfort, itching, and pain in some part of the body, but if left untreated, it can cause some more serious symptoms and diseases.

On the less serious side, you can experience fatigue, red eyes, brain fog, and stiffness, but in cases of prolonged inflammation, or chronic inflammation, you can develop and experience heart disease, cancer, Alzheimer’s or diabetes.

As we all know, these are devastating conditions that have the potential to ruin one’s health overall.

Lifestyle Changes Can Reduce Inflammation

Certain changes in lifestyle can strengthen your body and immune system, which will reduce the probability of you experiencing inflammation.

For instance, eating the right foods, especially at breakfast will prepare your body for the day and equip it with everything it needs to function healthily.

Try to eat as clean as possible and avoid processed foods that block your body from functioning properly.

Additionally, doing some exercises helps your body revitalize its muscles, joints and blood circulation, which maintains your metabolism healthy and strong, resulting in improving its ability to fight inflammation.

With time, you will feel your body starting to fight off inflammation on its own and become as healthy as it could be.

Anti-inflammatory Foods

Turmeric and Curcumin

Turmeric and Curcumin are a blessing for your body when you’re experiencing inflammation.

Curcumin is the main ingredient in turmeric and extremely rich in antioxidant compounds which helps your body fight off inflammation naturally and boost your overall immunity.

Fruits

There are many fruits that are natural fighters against inflammation with high amounts of antioxidants and nutrients that maintain a healthy heart and brain function and boost the anti-inflammatory compounds in your organism.

Some of these fruits are tomatoes, apples, berries, and oranges.

Omega 3’s

Omega 3 fatty acids are one of the healthiest nutrients your whole body benefits from.

These acids support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation and pain throughout the whole body.

Fatty Fish

Fatty fish is so healthy exactly because of the Omega 3 fatty acids, which are one of the most effective anti-inflammatory elements and the healthiest nutrients for the whole body.

They also support the healthy brain and cardiovascular function as well as minimize the damaging effects of diabetes, which ultimately results in less inflammation throughout the whole body.

Olive Oil

Olive oil is the top choice you should make when it comes to healthy oils.

Consuming it doesn’t only reduce inflammation, but it also reduces the risk of heart diseases, brain cancer, as well as other serious conditions.

Vitamin D

Low vitamin D levels have been related to developing asthma, cancer, diabetes, and arthritis.

This is because Vitamin D helps activate a gene called MKP-1 which boosts with the anti-inflammatory bodies and helps your body fight inflammation.

Green Leafy Vegetables

Leafy Vegetables are rich in vitamins A, C, and K. These vitamins protect your whole body, starting from your skin and your eyes to your bones and internal organs, which prevents, heals and treats the effects from inflammation.

Green Tea

Green tea rich in flavonoids that protect the cells from aging, cell damage and is especially effective against arthritis and relieving pain caused by arthritis thanks to a substance called epigallocatechin-3-gallate (EGCG).

It also fights against the chemicals that are responsible for inflammation and cell damage, at the same time supporting and protecting the fatty acids in your organism.

Nuts

Nuts are one of the best natural sources of omega-3 fatty acids, as well as monosaturated fatty acids, which we previously mentioned as extremely efficient against inflammation.

This is because they provide the body with a natural source of energy that doesn’t strain its function and maintains energy on a healthy level.

Benefits of anti-inflammatory foods and diet

Food can be a major factor for causing inflammation, but also healing it.

Having a healthy, natural diet with less processed foods can help you improve your overall health state and eliminate any inflammation you might have.

Workout programs like the Organic Total Body Reboot can help you fight inflammation through a few simple exercises.

It doesn’t require you to starve your body with strict diets, nor do high-intensity exercises that will leave you with painful muscles and joints.

By doing just a few simple exercises for only a week you can lose weight, improve your digestive health and regularity, improved your energy levels and most importantly, reduce inflammation in your body.

The Total Body Reboot program has a goal of helping people reduce and prevent inflammation through resetting their metabolism, improve the absorption of nutrients to increase energy levels and ultimately bring the body back to a healthy state.

Conclusion

What makes inflammation so dangerous is that it has general symptoms you can find in many other conditions, but if left untreated, the results can be devastating.

Over time, doctors and nutrition specialist have realized what inflammation does to the body and how damaging it can be in the long run.

Because of this realization, continuous researches are done towards helping people understand inflammation better and finding solutions to beat the inflammation they might have.

As a result of those efforts, today we have the knowledge and means not only to heal inflammation in our bodies but also to prevent it.

How to Make High Protein Low Carb Bars – Using Only 4 Ingredients!

Are you currently trying to build muscles but not seeing the results? You spend hours at the gym but nothing has changed.

Our lifestyle gets busier and it can be quite challenging to consume all the vitamins and minerals our body needs daily.

If you’re not consuming enough calories, especially protein, your muscles won’t have the necessary nutrients it needs to grow.

I was always curious about making my own protein bars. After hours of searching on the internet, I would come across a recipe I liked to try.

However, these recipes usually require a long list of ingredients, some of which I did not have at all! I know many who can relate to this.

If you would like to know how to make your own, homemade low carb protein bars with just 4 ingredients, keep on reading…

How to Make Your Own Homemade Protein Bars

This is a quick and easy recipe which anyone can make! You can add extra ingredients if you like.

You will need:

2 cups oats / 160 grams

4 scoops protein powder / 120 grams

5 tbsp. peanut butter or almond butter / 80 grams

1/2 cup milk, almond milk, or water

Total Servings: 8

Amount per serving:

200 Calories

7g Fat

18g carbs

17g protein

Method:

Add all the ingredients into a bowl. Do not add too much liquid! This will cause the bars to not stick together.

Stir everything up in the bowl. You should have a thick consistency. 

Using a cooking spray and lightly coat your baking pan.

Using a spoon or your hands, place the mix into the pan and press down firmly.

Place the pan in the fridge for approximately 30 minutes.

Cut them up into bars and enjoy.

Reasons Why You Should Make Your Own Protein Bars

Protein bars come in all different flavors and sizes. These flavors can be hard to resist, such as peanut butter cup and chocolate covered pretzel.

It might seem like a good idea to buy them in bulk to save money, but do you really know what the ingredients are in those bars?

Even though the packaging may look enticing, but if you can’t pronounce the ingredient, it is most likely to cause more harm than good.

Some protein bars do use whole foods which are healthy for you. However, many protein bars do not.

Some protein bars can be full of protein where some can be filled with sugar. The only way to know if you have a quality low carb protein bar is to read the label or make your own.

The Half Day Diet

this is an image of the half day dietMany studies have shown limiting carbohydrate intake helps with losing weight fast. However, cutting carbs while you’re trying to lose weight can cause intense cravings for carb-rich foods.

You’re more likely to binge eat, gaining all the weight back. Maybe you can relate to this?

Even though a low carb diet does work, many still fail. They usually lose a few pounds at the start but are not able to maintain their diet for a long time.

The Half Day Diet created by Nate Miyaki is a program designed to trick your body into burning fat while you’re on a low carb diet, while you still get to enjoy your carb-rich foods every day!

Imagine losing weight without the negative side effects of a low carb diet.

The Half Day Diet is a digital product, meaning you will get instant access to Nate’s program without the need to wait for any shipping time.

Click here to check out my review on the Half Day Diet.

Conclusion

There are many benefits to making your own protein bars. You know exactly what you’re putting into your body, saving you money and time.

You can mix it up and add other ingredients which you enjoy. Protein bars are a great source of energy when you’re on the go.

When you’re trying to build muscles, you will need to provide your muscles with the right nutrition so that the time and effort you put in your workouts will pay off.

What type of ingredients do you like to use? Let me know in the comments below!

11 Easy Anti-Inflammatory Breakfast Recipe Ideas

Inflammation is something everyone has experienced or will experience at some point in their life.

It’s our body’s natural reaction to fighting with infections, damaged tissue or any type of injury that has happened in your body.

While it’s usually a passing thing if left untreated inflammation can cause some serious conditions and worsen others.

Inflammation can lead to diabetes and cardiovascular diseases, as well as chronic pain.

What Not to Eat for Breakfast if You Have Inflammation

When your body is experiencing inflammation, there are some foods that can worsen the condition of it.

You should try to avoid these foods to be able to fight through the inflammation and help your body recover easier and faster:

Sugary Foods and Drinks

Sugary foods and drinks can lead to obesity, which can later lead to diabetes and other heart problems with it.

These are well-known factors for inflammation all around the body, but new research has also shown that consuming foods and drinks that have high levels of sugar can cause even more serious conditions, one of the worst ones being cancer.

Moreover, the sucrose found in sugar has been proven to block the positive effects of the omega-3 fatty acids, which can worsen the inflammation you’re experiencing.

Saturated Fats

Saturated fats can trigger a type of inflammation called adipose, which is inflammation of the fat tissue.

This type of inflammation has been known to worsen certain bone conditions such as arthritis and cause several types of heart diseases.

Additionally, they can lower the good cholesterol called HDL and impair the function of the endothelial cells found in your arteries, which will deteriorate blood flow and worsen the inflammation.

Saturated fats can be found in certain types of margarine used to produce processed foods to extend their life, and in great quantities in pizzas and cheese.

Soybean and Vegetable Oil

Soybean and vegetable oils are full of omega-6 fatty acids. While the body benefits from a good balance of omega-6 and omega-3 fatty acids, excess consumption of omega-6 fatty acids can lead to the production of pro-inflammatory chemicals. 

Instead, the best option for you, if you’re experiencing inflammation or want to eat healthier in general, would be to replace vegetable oil with a healthier type of oil, and one of the best anti-inflammatory ones is the extra virgin olive oil.

White Flour Products

White flour products, white rice, white potatoes, and cereals are all considered refined carbohydrates.

The refined carbs have a higher glycemic index that has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.

Artificial Sweeteners

The main ingredient in sodas worldwide is a chemical called Aspartame, which is an artificial sweetener that many people are intolerable of but don’t realize it.

As a result of this intolerance, the body starts trying to fight off the chemicals as a natural response which can cause or worsen the inflammation in your body.

When you’re preparing your next breakfast, instead of reaching out for that soda, try preparing yourself a delicious smoothie or squeezing yourself a nice, refreshing juice.

What to Eat at Breakfast if You Have Inflammation?

As there are foods that worsen inflammation, there are those foods that help fight through it.

By consuming these foods, you’re helping your body regenerate faster and produce healthy cells that fight off inflammation.

They contain a variety of chemicals, nutrients and anti-inflammatory properties that will not only help you fight and prevent inflammation but will also boost your overall health.

With that in mind, if you’re experiencing inflammation, tend to consume the following foods:

Eggs

Eggs are the most common breakfast food around the world, regardless of the region or culture.

In fact, it’s difficult to find a healthy diet that doesn’t have eggs in it, whole or part of it (the white or the yolk).

They contain an abundance of healthy nutrients such as the natural, high-quality protein, vitamin B2, selenium, and various minerals.

The anti-inflammatory properties of the eggs come from the chlorine in it, which has been found to be effective against inflammation throughout the whole body.

You can consume eggs any way you want, boiled, fried with extra virgin olive oil or as a delicious omelet.

Coffee

I’m sure many of you smiled when you saw coffee on this list. It’s one of the most consumed beverages in the world most people can’t imagine their day without.

The vast majority of people tend to drink it in the morning, before or during their breakfast to give them that extra energy boost and wake up their sleeping body, but not many realize coffee has other, more useful benefits for your body.

It contains many antioxidant compounds that are effective against the known pro-inflammatory protein called C-reactive protein.

This makes it a great addition to your morning meal, either as a liquid drink or mixed in a pastry. But, avoid adding milk or sugar in it to maximize its anti-inflammatory effects.

Whole grains

Before I start explaining the benefits of whole grains, let’s clarify what the term means. Whole grains are foods that contain the entire grain which is the bran, the endosperm, and the germ.

To put it in blunt terms, the following foods are whole grain foods:

  • Whole grain bread
  • Oatmeal
  • Brown rice
  • Buckwheat
  • Popcorn
  • Wheat (bulgur)

While you probably connect most of these with lunch rather than breakfast, most of them are included in foods we already consume at breakfast.

The anti-inflammatory properties they have are due to the low glycemic index. 

This means that they are very healthy to consume because they don’t raise your blood sugar level rapidly which is a common cause of inflammation and complications caused by diabetes.

Whole grains can be found in oatmeal, granola, and bread, so if you want to include them in your breakfast schedule, you have a whole pallet of products to choose from.

Berries

Berries are one of the healthiest breakfast fruits out there thanks to the anthocyanins found in them.

It’s an antioxidant that reduces inflammation, prevents the development of various diseases and boosts the production of healthy cells throughout your body.

It’s also responsible for the dark color of the berries, which you can use as an indicator of the concentration of antioxidants in fruits.

Berries are one of the easiest ingredients to use in any type of breakfast. You can add them in your oatmeal, make a delicious berry parfait or mix them in a colorful smoothie.

Any way will guarantee you receive the antioxidants your body needs to fight off inflammation.

Chia seeds

These tiny seeds have proven themselves time and time again. Although seemingly small in size, they are packed with tons of nutrients, some of which are omega-3 fatty acids (the best plant-based source), fibers and natural proteins.

chia-seeds-anti-inflammatory

These nutrients support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation throughout the whole body.

Organic Detox Cleanse

Besides just breakfast, we need to watch what we eat throughout the day. Usually around dinner time is when most people consume most of their calories. It is quite easy to mindlessly eat the foods which are causing us inflammation.

Trying a detox cleanse can help the body flush out the toxins and bacteria which causes inflammation. Most foods consumed today are genetically modified which stops our body from absorbing the nutrients that we need.

Thomas Delauer is the creator of The Organic Total Body Reboot. He has helped many of his clients achieve their fitness and health goals. The Organic Total Reboot provides easy to follow recipes including a shopping list outlining all the ingredients you need.

He also recommends the supplements which can help improve mental clarity, lower stress levels and increase your energy and reduce inflammation. He also includes a video series outlining the importance of nutrition and what to do after completing the detox cleanse.

This is not a detox focused on just juices. This program is designed to give you the proper cleanse your body needs for it to absorb nutrients from organic whole foods. Thomas’s goal is to reduce inflammation, improve digestion and increase your energy.

Click here to read my review on The Organic Total Reboot.

11 Easy Anti Inflammatory Breakfast Recipes

1. Berry porridge

Ingredients:
1.5cups oats
4 tablespoons chia seeds
3-4cups of coconut drinking milk
3 tablespoons raw cacao
stevia
berries (fresh or frozen)

Combine the oats, coconut milk, chia seeds, the cacao and stevia in a saucepan. Bring to a boil and lower heat until the oats are cooked. Put them in a bowl and top with cherries and other toppings to your taste (coconut, maple syrup, dark chocolate…).

2. Coffee parfait

Ingredients:
½ cup yogurt
2 teaspoons coffee (brewed)
¼ cup pecans (chopped)
Stevia

Mix the coffee and stevia with the yogurt and pour them in a glass or a bowl. Pour one layer of the mixture and a layer of pecans until you’ve reached a quantity that will fill you up. Use garnish to taste (mint or berries go well with this recipe).

3. Crunchy granola

Ingredients:
2 cups granola oats
¼ cup walnuts (chopped)
2 tablespoons chia seeds
¼ teaspoon ground nutmeg
¼ cup honey
4 tablespoons unsalted butter, melted
Dried berries to taste

Prepare a baking sheet and preheat your oven. Mix together the oats, walnuts, dried berries, chia seeds, and spices and spread over the baking sheet. Melt the butter and in another bowl mix together the honey and butter. Pour it over the mixture on the baking sheet and bake for 25 minutes until it turns golden. Once it cools down, break it down in pieces and consume whenever you desire.

4. Toast with salmon, avocado and eggs

Ingredients:
2 bread slices
2 avocado slices
1/4 tsp freshly squeezed lemon juice
3.5 oz smoked salmon
2 eggs
1 tablespoon sliced scallions

Before you start preparing the toast, you need to prepare the ingredients. Toast the bread slices, smash the avocado in a bowl and poach the eggs. Leave the eggs aside to cool down
Add the lemon juice to the mashed avocados and salt to taste. Once you’ve mixed it well, spread it over the toasted bread and add the smoked salmon to each piece. Add the poached eggs on top of the salmon and sprinkle the scallions or other toppings to your taste.

5. Berry smoothie

Ingredients:
Berries to taste (frozen or fresh)
½ cup plain yogurt

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

6. Yogurt, berries and chia seeds parfait

Ingredients:
½ cup fresh raspberries
2 tablespoons chia seeds
16 oz. plain yogurt
Fresh anti-inflammatory fruits
Honey

Mash the raspberries in a bowl and add the chia seeds and honey. In a small glass or a bowl place a layer of yogurt, then a layer of the mixture on top of it, then again yogurt. Layer until you’ve used all the ingredients. Top it with fresh fruits and flavor to taste (cinnamon, maple syrup…)

7. Chia granola pudding

Ingredients:
3 tablespoons chia seeds
1 cup granola
1/2 cup water
1 1/4 cup light almond milk
1/2 teaspoon vanilla
1 teaspoon maple syrup
1 cup fresh berries

Combine the almond milk, water and chia seeds in a bowl and leave in a refrigerator overnight (minimum an hour). In the morning, top with berries, granola and other toppings to your taste. You can add different flavors to the milk and toppings to modify the taste, such as vanilla, coconut and maple syrup.

8. Baked eggs with herbs

Ingredients:
2 eggs
1 teaspoon melted butter
1 tablespoon milk

Sprinkle of garlic powder, dried thyme, dried oregano, dried parsley, and dried dill
Preheat your oven at a low temperature. Layer the baking pan with milk and butter and crack the eggs on it. Sprinkle the herbs over the eggs and let the eggs bake for a few minutes. You can take them out whenever they’re a temperature to your liking.

9. Greek yogurt smoothie

Ingredients:
1 cup almond or coconut milk
½ cup plain Greek yogurt
¼ cup baby spinach
¼ cup blueberries (fresh or frozen)
1 tablespoon nut butter

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

10. Crepes

Ingredients:
2 pasture-raised eggs
1 tbsp. coconut oil
1 tbsp. butter
2 tbsp. coconut flour
1/3 cup coconut milk
1/8 tsp. pink salt
Greek yogurt and berries for filling

In a bowl, mix together the eggs, sweetener, salt, and oil and add the coconut flour and milk afterward. Spread ¼ of the mixture on a pan or skillet and cook for a few minutes on each side. A good indicator when the crepe is cooked is when the edges are becoming dry and crunchy. Fill the crepe with the Greek yogurt and berries or any anti-inflammatory filling to your taste.

11. Coconut cream bowl with fresh berries

Ingredients:
½ cup of full-fat unsweetened coconut cream
½ cup of fresh berries of choice
1 Tbsp. chia seeds
1 Tbsp. slivered almonds

Add the coconut cream in a bowl or glass and top with the berries, chia seeds, and almonds. Add any other toppings to taste and consume.

Conclusion

It is said that the most important meal in the day is breakfast, and that’s with reason.

What you consume at breakfast set you up for the day and gives you the energy you need throughout the day, which makes it that much more important to carefully select the ingredients you include in your breakfast.

If you choose carefully, you will fight off inflammation easily with the recipes I listed and feel better every day.

Anti Inflammatory Foods List PDF (26 downloads)

 

Best Vegetables to Juice at Home

While all vegetables are beneficial and have tons of nutrients in them, not all of them are used as they rightfully deserve to be.

You probably juice cucumbers, carrots, and spinach regularly, but what about cabbage, kohlrabi or mint?

Those are just part of the vegetables that might surprise you with their nutrient count and we will cover everything you need to know about juicing them in short.

Beets

Both the beetroot and the beet leaf bring a ton of calcium, iron, potassium, choline, vitamin C and beta-carotene to your body.

The dark purple color of it comes from the potent phytochemical betanin that helps detoxify your body and fight inflammation by helping your cells fight off the free radicals in your body and maintain a healthy cardiovascular function by lowering the homocysteine levels in your blood.

Beets also promote healthy brain function thanks to the tryptophan in it that has shown to help calm your mind and reduce your anxiety.

Bell Peppers

While bell peppers are most commonly used for cooking, their nutritious values can be drained most efficiently through juicing.

They have strong antioxidant properties and are rich in vitamins, specifically vitamin C and carotenoids that benefit the eyes, maintain good heart health and might even protect against several types of cancer.

Broccoli

Some might frown at the thought of juicing broccoli, but the benefits it brings for the whole body are countless.

Broccoli gives your body tons of vitamin K and vitamin E, antioxidants that are known to protect your cells from the damaging free radicals and vitamin B and vitamin C that additionally increase your immunity.

Cabbage

Cabbage is one of the best things you can consume for any stomach problems, but its benefits are especially manifested in people suffering from ulcer problems.

The reason behind this is because cabbage is one of the best detoxifiers and it speeds up the process of delivering nutrients from your stomach to your system.

Additionally, it helps regulate the estrogen balance in your body, keep you hydrated and most importantly, it has been proven to help prevent several types of cancer.

Carrots

Carrots are with reason one of the most juiced vegetables in the world.

The abundance of vitamin A, vitamin C, vitamin K, and vitamin B8 along with the combo of minerals potassium, copper, iron, and manganese make carrots one of the healthiest vegetables to juice.

They prevent inflammation in the body that can lead to heart disease, deteriorating eye health, high blood pressure, and skin aging.

Celery

Celery is low in calories and full in health benefits. It contains 95% water, making it great for juicing.

The health benefits of celery come from all the vitamins K, A, C, as well as the potassium and folate in it, which are great anti-inflammatory fighters.

Other known benefits of celery are the prevention of dry mouth, bad breath, and some research has shown that it increases the libido in both men and women.

Cucumber

Similar to celery, cucumber is 95% water, which should be a reason enough to juice it as often as possible, but its benefits don’t stop there.

It contains potassium, a nutrient that prevents stroke and polyphenols called lignans that are believed to reduce the risk of cancer.

It also has anti-inflammatory properties that come from a chemical called flavanol.

This element is extremely effective against inflammation, and the known combo of antioxidants- vitamin C and beta-carotene only boost its function.

Dandelion Greens

Although it’s not very famous in the line of greens and many people just pluck it off the ground and throw away, dandelion is a weed that has surprisingly good effects on the whole body.

Its rich with antioxidants that soothe allergies, maintain healthy blood sugar levels and detoxify the whole body.

Moreover, dandelion greens have shown to help the body regenerate itself thanks to the calcium, iron, minerals, and proteins found in it.

Kale

Kale has so many proteins, minerals and calcium in it that make it one of the healthiest leafy greens out there, one of the most nutrient-dense foods in the world to be more precise.

It contains high quantities of iron and folate, chemicals that have been proven to benefit your eye health, has a lot of fiber that promotes healthy digestion and maintain a low cholesterol level, as well as antioxidants to prevent the development of cancer and strengthen your bones at the same time.

Kohlrabi

A relatively unknown vegetable for most, but it’s as healthy as every other on this list.

It has all the vitamins your morning juice needs, including fiber, carotenes, vitamin A, phytochemical and potassium.

These nutrients help your body maintain good eye health, healthy digestion and muscle function, as well as prevent the development of cancer and other diseases such as diabetes.

Mint

If you want to add that freshness and cooling feeling to your juice, then mint is your best option.

It helps your body fight inflammation by cooling the inflamed areas, especially in the digestive system.

And not only that, but it also helps relieve pain in certain areas, fight the flu and can also help you fight away bad breath.

Parsley

The biggest benefit of parsley is its anti-cancer power that comes from a flavonoid called apigenin, which also prevents inflammation and is a powerful antioxidant.

Parsley contains high quantities various nutrients, including of eugenol, vitamin C, folic acid and many other healthy nutrients.

These nutrients have been proven to have thousands of benefits for the body, including improved immunity, better blood function, and detoxifying abilities, as well as fighting off different diseases and relieving inflammation.

Romaine Lettuce

Romaine Lettuce tagged as “a dieter’s dream” with reason.

It’s a vegetable with one of the lowest calorie counts in its species, but with one with the highest nutritious values.

The calcium, phosphorous, magnesium, and potassium quantities in it give you all the daily nutrient intake your body needs to remain healthy and strong.

Moreover, romaine lettuce is full of vitamins C, K, and A, which are key factors in maintaining a strong immune system, fast metabolism, healthy blood, and organ vitality.

Spinach

Although spinach is not the favorite vegetable out there, its benefits are undeniable.

It contains many nutrients such as amino acids, potassium, iron, iodine, and vitamins A, C, K, E and B complex.

All these play a major role in maintaining the pH levels in the body, provide your body with enough natural protein and boost your metabolism.

Additionally, spinach promotes fast muscle healing, maintains bone health and is very good for weight loss.

Swiss Chard

This colorful, leafy vegetable is a great addition to your juice diet.

It has benefits for the whole body, with some of the more prominent ones being the minimization of blood clotting thanks to the vitamin K, strengthening the bones thanks to the magnesium and improving your blood health with the natural iron intake.

Sweet Potato

Sweet potato is great for juicing not only for its sweet taste but also because of the abundance of vitamin A, vitamin B6, vitamin C, iron and magnesium.

They are very effective in lowering your blood sugar levels and promote healthy digestion thanks to the number of fibers it contains.

Tomatoes

What makes tomatoes special is lycopene, a potent antioxidant that protects against certain types of cancer, specifically testicular cancer and prostate cancer.

Additionally, they contain vitamin C and potassium, powerful chemicals that help cleanse the body, improve your metabolism and make you healthier overall.

Wheat Grass

Wheatgrass has a pallet of valuable nutrients your body benefits from, especially a certain type of vitamin B called Niacin.

Niacin is important for your body’s overall health, especially to reduce cholesterol levels and prevent the development of cardiovascular diseases.

This, along with the amino acids and proteins, protect your eye health, improve your metabolism, boost your immunity, help digestion and purify your body from toxins.

Zucchini

Although zucchini might not be your go-to vegetable for juicing, if you want to make a health bomb it can be what your body needs.

They are very low in calories, making them ideal for weight loss, but also have a lot of phytochemicals that help your body get rid of excess glucose and sodium and by doing that, help your body stay hydrated and fresh.

Conclusion

Juicing is one of the delights of this world.

What makes it so awesome is because it allows you to squeeze out all the vitamins, minerals and other nutrients from fruits and vegetables and get everything your body needs for the day fast and easy.

You can consume at home or on the go, anyway will give you the energy and vitality you need to maintain your health at the highest level every day.

11 Carrot Juice Benefits

Our parents cooked vegetables in an effort to make us fall in love with their taste and install some healthy habits in our life.

And while many hated carrots as young children, as adults we use them in everything, in every way, from soups to bakes and in their raw form.

One of the most popular ways of consuming carrot in the world is, of course, making a carrot juice.

The benefits of juicing were already known, but including carrot in the mix will not only enhance the taste of the juice, but it will also make it 10 times healthier!

Keep reading if you want to find out some of the healthiest benefits of juicing along with a mouth-watering, tasty carrot recipe.

Carrot Juice Benefits

1. Improves vision

Drinking carrot juice can improve your vision significantly and protect your eyes’ health thanks to the high levels of beta-carotene.

Beta-carotene is a type of vitamin A that protects the surface of the eye, maintains strong vision muscles, prevents the appearance of cataracts and protects against blindness.

Additionally, carrots contain lutein, a powerful antioxidant protecting the eye from any damaging light.

2. Reduces the risk of cancer

The antioxidants in carrot juice promote the development of healthy cells, preventing the appearance of abnormal ones at the same time.

Because cancer is actually abnormal cells developing at a fast rate, carrot juice helps to reduce the risk of it.

Additionally, it has been proven very effective in leukemia treatments thanks to the bioactive chemicals in it.

3. Improves the metabolism

The benefits of juicing are seen throughout every part of the body, including in your gastric health.

Carrot juice helps your gut walls to regenerate thanks to the high levels of fiber and thanks to the Vitamin B in it, it cleanses your digestive tract from all the hard waste that was hard to digest.

This will contribute to easier digestion, a healthier gut and with it, process food faster and easier, which has major benefits for the whole body, especially weight loss.

4. Reduces Cholesterol

Carrot juice is a great way to get your daily potassium intake and consume food that has no artificial fats.

This nutrient helps the body maintain a healthy cholesterol level which reduces the risk of various diseases such as stroke, heart disorders, and high blood pressure.

5. Prevents infections

The antiviral and disinfectant properties of carrot juice aid your body fight off infections, both internal and external.

It’s especially effective for infections that develop in the digestive system, as well as fighting away any cold or flu.

6. Promotes urination

After consuming carrot juice for a period of time, you will notice you’re going to the bathroom more often.

This is because carrot juice is known as a powerful diuretic which helps the body cleanse itself and get rid of excess uric acid, bile, body fat and other harmful chemicals, and with it maintain a healthy kidney function.

7. Beneficial for pregnant women

Pregnant women are recommended to consume high quantities of carrot juice because it has proven time and time again how good it is for both the baby and the mother.

Pregnant women and mother need high quantities of calcium to help the child develop strong bones and cartilage, and carrot juice provides exactly that.

Additionally, it has high quantities of nutrients like Vitamin A, Vitamin C, magnesium and potassium that help your body cleanse itself and with it, allow your baby to develop a high immunity and reduce the risk of birth defects.

8. Help lose weight

Carrot juice helps to lose weight not only because it’s a vegetable with zero levels of artificial fats, but because the nutrients found in it promote a healthy body function that contributes towards weight loss.

The magnesium, manganese, and carotenoids maintain a low sugar level, allowing your body to burn more calories, and the additional nutrients we mentioned previously increase your metabolism, allowing your body to process and get rid of waste easier and accelerate weight loss.

9. Protects skin

The benefits of juicing aren’t only noticed in your health, but can also be seen with the naked eye.

There are many esthetical benefits of carrot juice coming from the potassium in it, which has been proven to help the skin maintain its moisture, prevents dryness, helps scars heal, reduces the appearance of blemishes and improves the skin tone.

Moreover, there are many vitamins in carrot juice that prevent the appearance of acne, create a glowy skin, and also help your nails get stronger.

10. Promotes oral health

The richness of antioxidants in carrots stimulate the gums to produce more saliva, which fights away infections in our mouth and help maintain healthy gums and healthy teeth.

11. Boosts immunity

There are so many benefits of juicing, especially carrot, that just one small list is not enough to mention them all.

Carrot juice has a high concentration of Vitamin A and beta carotenes that are powerful antioxidants and extremely effective for fighting bacteria and germs, as well as preventing deterioration of muscles and internal organs, making your overall immune system healthier and stronger.

Delicious antioxidant bomb:

The following recipe is a great source of antioxidants that will help you feel and be healthier than ever.

Servings: 2

Ingredients:
6 carrots
1 orange
1 knob of ginger
1 cucumber

Blend all the ingredients except carrots in a blender or a juicer and pour into a glass.

Then add the carrots to a blender and blend until they’re the consistency you need and pour into a glass.

The reason why I said to blend them separately from the other ingredients is that you can use the remaining of the container to drain the remaining juice in it and keep the content so you can use it in other recipes (soups, broths…)

Besides juicing, smoothies can also help with eliminating stubborn body fat, decrease inflammation and promote better health.

You can lose excess weight in just 3 weeks following a diet program like The Smoothie Diet.

The Smoothie Diet is created by Drew Sgoutas who is a certified health coach and nutrition expert. He has designed this program suitable for those who have a busy lifestyle.

This program is super simple and only takes a few minutes per day for you to improve your health and boost your confidence.

Smoothies contain more fiber which is important for your digestion and keeps you fuller compared to juices.

 

11 Health Benefits of Kale Juice

Nutritionists keep saying that greens are super healthy and an amazing nutritional food everyone should put in their daily menu.

And one of the best greens out there is kale. It’s packed with tons of nutritional values that can wake up every part of the immune system.

There are so many benefits of juicing kale that making a top list is difficult, but I’ve tried to narrow the benefits to the best 11.

Kale Health Benefits

1. Producing energy

Kale juice is packed with various vitamins and nutrients your body needs to produce energy, such as B-complex vitamins, iron, and copper.

These nutrients are responsible for getting the energy out of the food your intake and convert it into energy you use throughout the day.

Additionally, kale juice will help your body transfer oxygen to your cells faster, making them healthier and stronger.

2. Reduce the risk of heart disease

The benefits of juicing kale can be seen in your cardiovascular function as well.

It keeps the cholesterol level at bay and reduces your blood sugar level, which helps relieve the stress placed on your heart and aid its function.

Additionally, kale juice contains a lot of micronutrients and fibers that widen the blood vessels (called vasodilation) and help the blood flow through them easier.

3. Improves blood health

Kale juice is so beneficial for your blood health because of 2 vitamins found it in:

Vitamin A that is responsible for blood cell development from their initial creation to their release in the bloodstream as mature blood cells.

The Vitamin A function is crucial to the development of healthy white blood cells that contribute to the improvement of the immune system and providing a quality oxygen supply

Vitamin K which is responsible for clogging blood to heal injuries and wounds, as well as reducing the risk of developing hemorrhoids, nosebleeds, bleeding gums, and heavy menstruation.

4. Helps maintain eye health

The most important vitamin for eye health is Vitamin A, which is created from carotenoids we consume in food.

While the most famous source of carotenoids are carrots, kale juice also contains many of the same carotenoids as carrots, making it an amazing choice to include in your daily diet and improve your vision and eye health.

5. Great for weight loss

The benefits of juicing kale for weight loss can be seen thanks to 2 major factors:

Kale is very low in calories which allows you to eat until you’re full without having to consume food that is high in calorie count

Kale juice is rich in fibers that can make you feel full faster, as well as aid digestion

6. Fights against inflammation

Kale juice has a lot of anti-inflammatory abilities thanks to the omega 3 fatty acids found in it.

These acids reduce the effects of omega 6 fatty acids. While omega 6 fatty acids are useful for our bodies, having large quantities of them can lead to inflammation, something a single glass of kale juice can prevent.

7. Prevents cancer

Believe it or not, kale juice is great not only for preventing cancer, but also fighting it.

It’s especially effective against breast cancer, prostate cancer, bladder cancer, and colon cancer because of the high level of glucosinolate found in it.

8. Helps detox your body

Kale juice is often consumed as a detox drink thanks to its proven detoxifying effects.

First, kale juice contains high levels of fiber that bonds with toxic cells in your body and prevents it from entering your bloodstream.

Second, kale juice contains sulfur, which also binds with toxins and free radicals and sends them directly out of your body.

And tertiary, kale juice is rich in iron that is very efficient for detoxifying your liver and keeping it in a healthy state.

9. Improve your body’s immunity

The benefits of juicing kale are especially valuable in the cold flu season.

Thanks to the high quantities of Vitamin C in it, kale juice can help your body recover faster from flu and make it stronger to prevent the flu from happening again.

Vitamin C is also recommended to be consumed after a workout to increase your body’s healing potential, making kale juice a great post-workout drink.

10. Helps the skin

The benefits of juicing kale are visible in every part of your body, including the skin.

Kale juice is rich in antioxidants which can delay the appearance of wrinkles and has high quantities of Vitamin A that maintain the skin healthy and more prone to diseases.

Additionally, consuming kale juice can help you maintain a glowy and smooth skin thanks to its detoxifying abilities.

11. Maintains a healthy brain function

We previously mentioned the anti-inflammatory capabilities of omega 3 fatty acids. But, there’s another thing that they are good for.

Omega 3 fatty acids have been proven to boost brain function and increase IQ. Why, and how?

Omega 3 fatty acids are flexible and fluid substances that the brain can use to rebuild its walls instead of other, thicker fats that don’t allow the brain’s signals to pass through the walls as easy.

This will contribute to faster signal transmission and bigger brain capacity.

Delicious Kale Juice Recipe

This kale juice is ideal to keep your body hydrated, boost your energy levels and detox your body.

It’s made of simple ingredients everyone has at home and prep time takes only about 10 minutes.

Servings: 2

Ingredients:
5 large kale leaves
2 large cucumbers
1 lemon
1 apple
1-inch knob ginger

Preparing:
1. Wash the kale, cucumber, and apple. Peel the lemon and ginger
2. Put all the ingredients together in a blender and blend until smooth (usually around 2 to 3 minutes)
3. Pour in a glass over ice or let it chill in a freezer before serving it
4. Enjoy!

Juicing vs Smoothies – Which One is Healthiest?

You may be wondering what the difference between juicing and smoothies is. To be honest, both benefit your body in different ways.

The difference between the two comes down to preparation. Juicing is prepared by using a juicer whereas smoothies are made using a blender.

Juicing is the process of removing the water and nutrients from the produce. This eliminates the pulp and fiber from the liquid, leaving behind a fresh and quick absorbent drink.

Juices are easy to make and is a quick way of consuming your daily essential vitamins. However, juices can be less filling making you more likely to snack later on.

On the other hand, smoothies contain both pulp and fiber when the ingredients are blended together. You can also add extra ingredients such as proteins, healthy fats, and superfoods.

Smoothies can also be a meal replacement when you’re out and about or a post workout shake after a good workout.

However, it is important to be aware of the ingredients you use in smoothies since you can be unknowingly consuming 2 servings in one sitting.

The Smoothie Diet is an excellent program if you’re looking to lose serious body fat. 

This 3-week weight loss and health improvement program is created by Drew Sgoutas who is a nutrition expert and certified health coach.

Drew has designed this program to help busy people lose their unwanted body fat through his detailed smoothie recipes.

Click here to check out The Smoothie Diet results.

13 Mango Juice Benefits

Mangoes aren’t just a delicious tropical fruit as we all know, but they are also a great source of many nutrients and chemicals your whole body needs throughout the day.

While it can be consumed in salads or raw, mango juice is a great way to prepare a delicious health bomb easily and give your body the refreshing it needs.

There are so many benefits of consuming mango juice that’s tough to pick only a few, but I’ve made you a list of the top 13 benefits of juicing and drinking mango juice. Some are well-known, but some may surprise you.

Mango Juice Benefits 

1. Prevents cancer

One of the biggest benefits of mango juice is preventing the development of abnormal cells that cause cancer in certain parts of the body.

The high intake of nutrients like quercetin, fisetin, isoquercitrin, astragalin, gallic acid, and methyl gallate have been proven to reduce the risk of breast, colon, leukemia and prostate cancers.

2. Helps digestion

Mango juice is known to have high levels of fiber and enzymes that help good bacteria in the gut. It will help regenerate your gut’s walls, so it can release more mucus which will help process foods easily and maintain its healthy function.

3. Maintains Blood quality

The benefits of juicing are seen throughout the whole body, especially in the blood quality. Mango juice has high levels of potassium and magnesium in it, which are powerful antioxidants that help cleanse the body.

Additionally, the dietary fibers called found in mango juice maintains your body’s blood sugar on a healthy level. The fiber pectin found in it brings down the bad cholesterol, promoting easier blood flow and preventing blood clots.

4. Prevents the appearance of asthma

Mango juice has many nutrients in it, and one of them is a nutrient called beta carotene. Through research, this nutrient has been proven to prevent the development of asthma as well as relieve the asthmatic attack episodes.

5. Alkalizes the body

Mango juice is one of the healthiest juices you can consume. It has massive quantities of balanced calories, protein, carbohydrates, vitamins A, C, B, E and K…the list of healthy nutrients goes on and on… And if you’re still wondering how these benefit your body, the answer is simple – in every way.

From your eyes to your skin, nails and your internal organs, you will feel the benefits throughout your whole body.

6. Promotes eye health

The benefits of juicing mangoes are literally seen with the naked eye. The fruit is rich with beta carotene, a powerful antioxidant that improves vision promotes overall eye health and slows down macular degeneration caused by age.

7. Boosts the immune system

Every fruit juice it a vitamin bomb for the body, and so is mango juice. It has so many vitamins (especially Vitamin A and Vitamin C), carotenoid and minerals that help develop a strong and healthy immune system in both children and adults.

8. Improves skin and hair health

With all the harmful chemicals being promoted for healthy skin nowadays, finding natural sources of skin care products is more difficult than ever.

But that’s not the case with mango juice. Thanks to the Vitamin C and Vitamin A in it, mango juice helps you get a clearer and shinier skin, while the mango skin can be placed on your skin to improve its texture and have a balanced tone throughout.

9. Prevents overheating

During hot summer days, mango juice is the way to go. Mixing it with some water and fresh herbs will give you a refreshing mixture that’s ideal for cooling your body and preventing heat strokes.

By helping your body keep its moisture and cool during hot weather, you facilitate your kidney’s function and help them remain healthy.

10. Helps with weight loss

The benefits of mango aren’t only medical, but also esthetical. Consuming mango juice during the day will make you feel fuller, reducing your cravings or binge eating episodes.

Additionally, mangos are rich with fibers that promote healthy gastric function, helping your body process food faster and get rid of toxins easier.

This will help you lose weight faster, in a healthy way.

11. Strengthens the bones

Just one glass of mango juice a day provides your body with the vitamin B6 and flavonoids it needs to feed your bones, make them stronger and sturdier, able to hold your weight with ease without you experiencing any pain.

12. An aphrodisiac

This might come to you as a surprise, but the benefits of juicing mango can be seen in your partner too.

It’s with reason known as a “love fruit”. Mango juice is a powerful aphrodisiac that increases sex drive and passion for both men and women, making it the ideal go-to healthy drink for romantic dinners with your partner.

13. Promotes healthy brain function

Mangoes have rich quantities of glutamine acid that helps keep your brain cells active, improving your brain function and memory throughout the day.

It’s especially beneficial for small children that are still developing their memorizing skills, as well as people suffering from brain deteriorating conditions to slow down their disease.

Delicious mango juice recipe

Servings: 2

Ingredients:

2 mangoes (any type will do)
Some type of sweetener
1.5 cups of cold water
Ice cubes (optional)

Preparing:

  1. Chop up the mangoes and place them into a blender.
  2. Blend them until you get a puree consistency
  3. Add water and blend once again.
  4. Strain the juice and throw away any pulp or chunky pieces
  5. Drink immediately and keep in a refrigerator.

The Pros and Cons of Juicing for Weight Loss

Making juices at home has become a very popular trend for health and fitness fanatics.

Many health enthusiasts claim juicing has helped them lose unwanted body fat, prevent disease and heal illnesses.

But is juicing really healthy for you?

Pros

If you’re on the fence about juicing, it is good to know that having a fresh glass of juice does have a few benefits for your body.

Juicing is a quick and easy way for you to consume your daily fruits and vegetables. You can also experiment with new fruits and vegetables which you are not used to eating regularly.

It gives the freedom to try new combinations without the need to follow specific recipes. If you have children who are picky eaters, you can always encourage them to have a fresh glass of juice instead.

Juicing also allows your body to absorb nutrients easily since juices do not contain pulp or insoluble fiber.

Your body doesn’t need to work as hard to process all the good nutrients you have consumed. It is similar to taking a multivitamin pill but fresher and tastes amazing.

You can also reduce waste by using the fruits and vegetables which may not look good on the dinner table.

Instead of throwing them out, you can add them to your juice while eliminating waste at the same time.

Cons

However, there are some disadvantages when it comes to juicing.

Since juicing removes the insoluble fiber you will end up feeling more hungry. You might be snacking more regularly to make up for the calories.

If you’re trying to lose weight, eating more regularly will slow down your progress of achieving your weight loss goals.

Eating solid foods will help you feel more full compared to drinking juice as a meal substitute.

Juices do not contain and protein, so if you’re trying to build muscle, it is best to eat whole foods which contain the correct nutrients you need to grow and stay healthy.

Using too many fruits instead of vegetables in your juice can spike your blood sugar levels. This can affect how you feel and function throughout the day. With an unstable blood sugar level, you’re more likely to experience a sugar crash later in the day.

Juicing can also become quite expensive. You will need to buy more fruits to make enough juice compared to eating them whole. Buying organic produce can increase your expenses quite fast.

Juicing also requires equipment which can range from entry level juicers to more professional ones. You will also need space to store it, so keep this in mind when you’re looking to purchase one.

Since juicing removes the insoluble fiber, you will miss out on fiber which is important for your digestion.

Juicing vs Smoothies – Which One is Best?

It is very common for people to confuse juices with smoothies. Juices are prepared differently from smoothies.

Smoothies are made by blending all the ingredients together, including the insoluble fiber which keeps you fuller for longer. This works well with your diet if your goal is to lose weight.

Both juicing and smoothies have their own benefits to your body. If you are trying to melt away unwanted body fat or wanting to build lean muscle, I recommend choosing smoothies over juices.

Doug is a health coach and the creator of The Smoothie Diet. His curated recipes and weight loss program has helped many others achieve their ideal weight and health goals.

You don’t need to waste your time trying to find the best recipes which suit your busy lifestyle.

Click here to read my review on The Smoothie Diet.

 

 

11 Pear Juice Benefits

Other than the fact that pears are a delicious, sweet fruit, not many dig in more to find out what benefits pear juice yields. And trust me, the list is long.

The benefits of juicing pear can be seen throughout the whole body, inside and out.

With just one glass of pear juice a day, you will get an abundance of healthy nutrients that make the whole body healthier and stronger.

Some of the positive effects of pear juice are the following:

1. Helps your bones

Pear juice is a great source of boron, a mineral that helps the body retain calcium, as well as Vitamin K which is responsible for building strong bones.

By consuming one glass of pear juice per day, you can reduce the risk of developing osteoporosis, you will make your bones stronger and less prone to fractures and reduce the risk of experiencing bone deteriorating problems.

2. Prevents cancer

The benefits of juicing pears do as far as preventing cancer too. Consuming pear juice will give your body an explosion of antioxidants, especially vitamin C and copper.

These powerful antioxidants remove free radicals from your cells, preventing their abnormal development which can later turn into the development of cancerous cells.

Additionally, pear juice has pectin fiber in it which binds to fatty substances, cancer-causing agents, and free radicals in the digestive system, further reducing the risk of developing cancer.

3. Feeds the brain

The intake of antioxidants is incredibly beneficial for the brain. They eradicate radicals from your brain cells, helping it maintain its healthy function, and improve your cognition.

The antioxidants in pear juice have been proven to reduce the risk of developing Alzheimer’s and dementia.

4. Reduces inflammation

Pear juice is recommended by trainers to be consumed pre and after workout thanks to its anti-inflammatory abilities.

It calms your tissues, muscles, and bones, and also helps relieve pain.

Inflammation also causes other problems such as weight gain, high blood pressure, shortness of breath

5. Ideal for weight loss

The benefits of juicing pears aren’t only medical, but also esthetical. Pear juice is rich in fiber and will make you feel fuller faster and longer, which will help you lose weight faster, but still remain healthy and vital.

Additionally, we already mentioned pear juice is helpful against inflammation, and inflammation has been proven to contribute to weight gain.

Consuming pear juice frequently will not only help you lose weight but will also prevent you from gaining more weight.

6. Maintains heart health

The high concentration of potassium in pear juice helps maintain a healthy heart by lowering the blood pressure.

By lowering your blood pressure, the strain placed on your blood vessels and arteries is minimized, helping your heart deliver blood to your whole body more easily and with less stress.

7. Improves circulation

As we all know, iron is vital for our blood health and the lack of it can cause some conditions such as anemia, fatigue, stomach problems, fatigue and even more serious ones like leukemia.

Pear juice has large quantities of iron in it that can help your body produce more blood cells.

This makes it perfect to consume by people that are anemic, have iron deficiency or experience frequent blood clogs.

8. Helps digestion

Although stomach disorders are a frequent appearance which many of us tend to ignore and let pass by on itself, they can turn into something serious and have lasting damaging effects on your body.

To prevent this from happening, nutritionists often mention the benefits of juicing and recommend consuming large quantities of fiber.

Fibrous content can be found in many fruit juices, especially in pear juice and are a great aid to fight against inflammation and promote healthy digestion.

Just one pear can provide you with a quarter of the recommended daily fiber intake, which means that a full glass of pear juice will be enough to fill in the whole recommended intake.

9. Boosts the immune system

As I mentioned before, pear juice is a vitamin bomb for the body that will help cleanse it, make it stronger and more vital.

It’s rich in antioxidants and vitamin C, the number one defendants of our immune system.

They are responsible for stimulating white cell production and aiding their activity, which will ultimately result in them fighting off free radical damage, infections, and disease from all over the body.

10. Improves blood health

The benefits of juicing have been proven through countless studies. Pear juice is especially rich in Vitamin K, a nutrient responsible for clotting blood and helping the body heal wounds.

By consuming pear juice rich with Vitamin K, you’re helping your body heal faster and you’re reducing the risk of getting hemorrhoids, nosebleeds, bleeding gums, and heavy menstruation.

Additionally, pear juice helps reduce blood sugar, blood pressure and minimize the stress placed on your blood vessels, helping the whole blood system function better.

11. Recommended during pregnancy

The benefits of juicing are also transferred to the fetus of pregnant women.

Pear juice is rich in folate, a vitamin that has been known to prevent neural tube defects in babies, which is why doctors recommend pregnant women to consume it regularly.

Delicious pear recipe:

Because pears have a mild flavor, they’re often mixed in with other, strong tasting fruits such as oranges, pineapples, lemons, limes and other.

Following is a delicious pear juice you can prepare easily at home with a few simple ingredients.

Servings: 2

Ingredients:
6 pears
2 oranges
Pinch of sea salt

Instructions
1. Wash the pears, remove the seeds and cut them into small pieces.
2. Put the pears in your blender along with the orange and blend them until they get an even consistency (usually around 2-3 minutes)
3. Strain out the juice and preserve the remaining content to cook later
4. Let the juice chill in a freezer and consume it.

Juicing and Weight Loss – Is it Really Healthy?

Juicing fresh fruits and vegetables can be healthy but this doesn’t guarantee weight loss. To lose weight, you should focus on your daily caloric intake combined with physical exercise.

You can use juices as part of your weight loss diet but in some cases, juices can cause more harm than good to your body.

It is quite easy to chug down a glass of freshly made juice. But juices are not calorie free. In order for you to lose weight successfully, you will need to stay in a caloric deficit.

Having high-calorie juices can cause you to go over your calorie intake for the day which will slow down your weight loss progress. Using too many fruits will also affect your blood sugar levels.

Substituting a meal with a serving of juice can leave you hungrier later in the day. It is much more satisfying to eat your calories rather than drinking it.

With the pulp and fiber removed, it will leave you feeling unsatisfied. You’re more likely to binge on snacks throughout the day to keep you full.

This can cause you to gain more weight instead of losing it.

On the other hand, smoothies can help you lose weight. Unlike juicing, smoothies are prepared by blending all the fruits and vegetables together, including the fiber.

This keeps you full and minimizes the need to binge eat throughout the day. What I love about smoothies is the flexibility of ingredients.

You can add protein powder, oats, yogurt or even almond milk for a muscle building post workout shake. Smoothies are also great for breakfast since they are quick to prepare and you will be able to have all your essential vitamins and minerals in one sitting.

If you like to learn more about smoothies and how you can lose weight without wasting too much time in the kitchen, I recommend The Smoothie Diet created by health coach Drew Sgoutas.

Click here to read my review about The Smoothie Diet.

 

Why Chronic Inflammation Affects a Large Number of People

this is an image of gut inflammation

Did you know inflammation is your body’s way to fight off harmful substances such as viruses, bacteria, or toxins? The tell-tale signs of inflammation are reddening or swelling of some body part. Other signs include pain in that area.

While inflammation is your body’s defense mechanism and inherently not bad, chronic inflammation, on the other hand, reduces your immune system’s capability to battle with these foreign substances.

When the immune system is overactive, chronic inflammation sets in. By overactive, we mean an immune system that works in the overdrive mode, as if it is malfunctioning or confused.

But is this truly the case? Or is this the result of living in an environment that’s toxic? Or perhaps stress is the root cause of this?

It’s hardly a secret that almost everybody today feels burdened with stress. Also the environment today is more toxic than ever.

One finds cancer-causing and endocrine-disrupting chemicals not only in things like household cleaners but also in food and even water.

Given all this, what else can your body do, expect to fight these risks? The main culprits are poor diet, toxins, and food allergies, and stress.

To tackle inflammation, our bodies have to deal with this unrelenting attack by immune triggers. If you’re looking for an effective way to battle inflammation, you should eat a diet that’s anti-inflammatory in nature.

Gut Health Is Paramount

this is an image of good gut healthAs far as I’m concerned, the place where the fight against inflammation begins in the gut. By gut health, I mean how effective the digestion and healthy the gastrointestinal tract is.

If you think all of this is limited to the stomach, you’re wrong because it goes beyond that and includes large intestine, small intestine, and the colon.

These organs are among the biggest in our body. Precisely for this reason, small lifestyle changes won’t have a considerable impact on them.

That said, the rewards of maintaining a healthy gut are immense. This is because the direct side effect of an unhealthy gut is chronic inflammation.

What Makes a Diet Anti-Inflammatory?

Common sense, believe it or not, is the first ingredient of the anti-inflammatory diet. The first thing you must do is cut down the intake of unhealthy foods such as sugary beverages,

sweets, processed foods, processed meats, red meat, and refined carbs (like pasta, white bread, etc.).

To reduce exposure to harmful, toxic pesticides, eat organic food. Carefully and thoroughly washing the produce will also ensure your exposure to pesticides is the bare minimum if any.

Additionally, you’ll need to reduce the intake of omega-6. This is because foods like these are known to increase inflammation.

this is an image of an anti inflammatory diet

Ideally, the ratio between omega-6 and omega-3 should be approximately 1:1. However, this ratio in the usual American diet can be up to 20:1. According to health experts, this is one of the main factors for chronic inflammation.

On one hand you should limit these inflammatory factors in your diet, and on the other hand, you should include more healthy stuff in your diet.

Anti-inflammatory diets are rich in vegetables (particularly green, leafy vegetables), fruits, whole grains, nuts and seeds, legumes, and omega-3s.

However, let’s go a little further into this.

To follow a diet that’s anti-inflammatory, you should eat foods with these four characteristics: detoxifying activity, antioxidant activity, hormone-regulating activity, and nutrient density.

There are several foods which fit this description, but none does so better than these 7 extraordinary powerful foods.

Top 7 Anti-Inflammatory Foods You Should Consume Regularly

Foods with lots of antioxidants can help lower the bad effects of inflammation. Here are some foods you should include in your diet.

  1. Leafy Greens

Eating leafy greens is a healthy habit which you should cultivate immediately. Almost every healthy diet proposes a high intake of leafy greens.

this is an image of anti inflammatory foods

Studies show that healing crucifiers offer your body a slew of nutrients which can tackle inflammation commendably.

Kale is a great choice. You can have it raw by adding it to your salads and smoothies.

You can also add it to your soups, as well as other dishes if you don’t like eating raw kale.

Other excellent choices include Brussels sprouts, collards, Bok choy, and cabbage.

In case you want to make your green cuisine even more effective, consider adding chlorella and spirulina because studies show that they both reduce inflammation, lower cholesterol, and protect against oxidative stress.

  1. Raw Cacao

Did you know that ancient Aztecs called raw cacao “the food of the goods”?

And guess what, they were absolutely right. After all, this plant has more than 300 invigorating compounds, out of which many have excellent anti-inflammatory properties.

What’s more, the antioxidant power of this plant is 20 times more than blueberries. Additionally, it is extremely rich in minerals and vitamins.

However, this doesn’t imply you should eat one Mars bar after another. To get the maximum benefits, you should eat unprocessed and, if possible, unsweetened cacao. However, there’s nothing to worry about because raw cacao is delicious, particularly if you add it in a smoothie.

In case, you don’t wish to keep off sugar, your best bet is to eat organic chocolate, which is 70% or more cacao.

  1. Acai Berry

It is second in the list of the most potent antioxidant food, the first one being, of course, raw cacao. Another good thing is that it is low in sugar.

Additionally, studies have found that Acai Berry reduces inflammation and improves metabolism. In case you’ve never tried Acai Berry, let me tell you, it is an amazingly tasty fruit.

  1. Turmeric

When it comes to anti-inflammatory capabilities, Turmeric is as potent as any other food, if not more. There are innumerable studies that support this claim.

The main ingredient of turmeric, curcumin, is a powerful anti-inflammatory compound. However, it is not the only compound in turmeric that offers health benefits.

Research shows curcumin helps prevent and treat arthritis, general pains and aches, high cholesterol, heart disease, diabetes, depression, and cancer, among others.

As a matter of fact, meta-analyses report that curcumin and other healthful compounds present in turmeric display therapeutic potential for more than 600 health conditions and diseases.

However, there’s one big glitch. Curcumin, as well as other ingredients of turmeric, are not easily absorbed by the body. Some folks add a pinch of black pepper and consume this mixture with fat. For instance, coconut milk or ghee is traditionally used along with turmeric in India.

These practices may help absorb healthful compounds of turmeric. However, research shows that the best way to optimize turmeric benefits is by liposomal delivery.

This process basically encapsulates water-soluble compounds of turmeric with phospholipids. This, in turn, protects the resultant compound from breaking down.

According to a study which was published in Molecular Nutrition & Food, a peer-reviewed journal, liposomal delivery increases absorption by as much as 185 times.

  1. Maca

A South American root, Maca is a potent hormone regulator. For many thousand years it has been used to improve vitality. Additionally, it also possesses strong anti-inflammatory and antioxidant properties.

  1. Omega-3 fatty acids

This helps heal inflammation, in addition to boosting brain function, supporting heart health, regulating mood, and balancing hormone production.

As said above, a higher ratio between Omega-6s and Omega-3s increases chronic inflammation.  Many aspects of the normal American diet—such as chips, junk foods, red meat, baked goods with added sugar, and processed foods—are rich in omega-6s and hence are not good from inflammation point of view.

You can keep a healthy Omega-6s and Omega-3s ratio by:

  • avoiding unhealthy foods listed above
  • eating a lot of nuts, as well as seeds (particularly chia seeds and flaxseeds)
  • eating plenty of leafy greens
  • add wild-caught fish or a supplement containing omega-3 to your diet

Fish oil has long been hailed as a good option for upping the intake omega-3. However, algae oil is regarded by many as a potentially safer option.

  1. Ginger

One component of ginger, in particular, has very strong anti-inflammatory and analgesic properties. Its name is 6-gingerol. It is also known to be effective against migraine headaches, as well as osteoarthritis and rheumatoid arthritis.

These seven foods are effective in reducing inflammation, but there are other foods too with strong anti-inflammatory capabilities. These include tea, coffee, nuts, seeds, beans, legumes, garlic, onion, avocados, berries, and cruciferous veggies.

How to Control Inflammation in The Body

Do you feel overwhelmed by so much information? Well, you can proceed gradually.

Your first step should be to eliminate inflammatory, processed sugar, and junk foods. In place of them eat more of whole foods.

The next step should be to include anti-inflammatory foods in your diets, such as acai berry, raw cacao, turmeric, maca, omega-3s, ginger and other foods that are anti-inflammatory in nature.

Key Takeaway: One of the biggest risks to your health is chronic inflammation. Far too many people are facing health problems because of it. However, you can avoid being the next victim.

Take charge of your health and embrace healthy foods, maintain adequate water intake, exercise regularly, learn how to manage stress effectively, and get adequate sleep.

 

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