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21
JUL

The 3 Berries

Filed Under: Anti-Aging,Diet & Weight Loss,Health Foods,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Blue, red and black. Three berries, three different colors. One thing in common: these berries contain important nutrients that are needed for a well-balanced and healthy diet.

Blueberries, raspberries, and blackberries are packed with numerous plant nutrients such as vitamins, minerals, antioxidants, and dietary fibers that are essential for optimum health. Plus, these three berries are very low in calories and fat, and can be a helpful addition to weight-loss diets.

Blueberries are one of the most nutrient-dense foods and contain high amounts of antioxidants proven to have anti-aging properties and reverse inflammation. Additionally, blueberries provide other nutrients including resveratrol, lutein, zeaxanthin, gallic acid, vitamin C and K, manganese and fiber. Known as “neuro-protective agents”, blueberries can help in weight-loss, improve skin condition, maintain healthy eyes, lower LDL cholesterol and raise HDL cholesterol, and lower blood pressure naturally.

Despite not getting as much attention as the blue guys, raspberries contain important nutrients such as antioxidants, phytonutrients, flavonoids, fiber, iron, magnesium, potassium, and zinc. However, it’s the amount of vitamin C that gets the highlights. Raspberries are an excellent source of vitamin C, a powerful antioxidant, as 100g provides about 26g or about 47% of the daily requirement intake. Rounding up the health benefits, raspberry has an extremely low-fat content but high fiber that keeps you feeling full for longer.

Another great addition to weight-loss diets, blackberries are rich in soluble and insoluble fiber and very low in calories, 100 g provide just 43 calories. Blackberries contain high amounts of phenolic flavonoid phytochemicals as these antioxidant compounds are known to have health benefits against aging, inflammation, and neurological diseases. In addition, these delicious berries are an excellent sources of vitamin C, contain good amounts of vitamin A, vitamin E, and vitamin K as well as minerals like potassium, manganese, copper, and magnesium.

Blueberries, blackberries, and raspberries (particularly the black raspberry variety) have high ORAC and are all classified as one of the highest antioxidant foods.




12
JUL

Acai Antioxidant Bowl

Filed Under: Health Foods,Nutrition,Recipes at 12:27 pm | By: Leah Hazuda, Contributing Editor
This acai bowl is packed with antioxidants, healthy omegas, fiber, amino acids and delicious superfoods.

Recipe:

1/2 cup almond milk

1 frozen banana

1 Sambazon Original Blend Acai Berry Packet

Toppings:

1/4 cup blueberries

1/2 cup halved strawberries

1 TBS Navitas Naturals Chia Seeds

1/2 TBS hemp seeds

1/4 cup pumpkin seeds

1/2 oz goji berries

1 TBS Bob’s Red Mill Coconut Flakes

Enjoy!




12
JUL

5 Health Benefits of Chia Seeds

Filed Under: Health Foods,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
Few products fit the label of “superfood” as well as Chia seeds do. These incredible seeds from the plant Salvia Hispanica are a rich source of nutrients and antioxidants and are known to provide energy, vitality and much more. Let’s understand a little more about this wonderful food with 5 health benefits of Chia seeds.

1. Antioxidants

Chia seeds are known for its high antioxidant content which helps protect the body by inhibiting the oxidation of molecules. This oxidation can produce free radicals and lead reactions that may damage cells.

2. Omega -3 Fatty Acids

A great source of polyunsaturated fats, especially omega-3 fatty acids, Chia seeds lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids, particularly ALA alpha-linolenic acid. Chia seeds can help reduce inflammation, enhance cognitive performance, and reduce high cholesterol.

3. Fiber

With 11 grams of fiber per one ounce (28 grams), Chia seeds are an excellent source of fiber. This amount is about one-third of daily recommended intake of fiber per day and can help several health issues such as reducing inflammation, lowering cholesterol, and regulating bowel function.

4. Protein

Chia seeds contain a decent amount of quality protein that helps reduce appetite and cravings. By weight, they are about 14% protein, which is very high compared to most plants. They also contain a good balance of essential amino acids which help to maximize the use of protein. Chia seeds are an excellent protein source, especially for people who eat little or no animal products.

5. Minerals

Chia seeds can be considered a multi-mineral product as these powerful seeds contain 18% of the daily recommended intake for calcium, 30% for magnesium, 35% for phosphorus, and 50% for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and DNA synthesis. Plus, Chia contains a decent amount of zinc, potassium, and vitamin B3 (Niacin).




8
JUL

What Are Superfoods?

Filed Under: Health Foods,Nutrition,Superfoods at 11:00 pm | By: Mauricio Matusiak, Senior Editor
Superfoods have been a hot topic for many years but yet some people still have a difficult time with the overall definition. What are superfoods? Which ones can be considered superfoods and which ones are not part of the group?

Superfoods can be simply described as all foods that are rich in nutrients. Most of these foods are plant-based but fish and dairy may also be classified as superfoods. These foods contain large doses of vitamins, minerals, antioxidants, and omega-3 fatty acids that can help improve overall health as well as fight off various diseases, resulting in a longer and heathier life.

The most common superfoods are: blueberries, spinach, kale, fruits, nuts, whole grains, beans, sweet potatoes, salmon, mackerel, sardines, and acai. According to the American Heart Association, superfoods are good for you and your overall health when incorporated into a healthy diet that’s balanced in lean protein, whole grains, fruits, vegetables, and low-fat milk and dairy products.  However, there are no standard criteria or approved list of super foods.

According to the U.S. Department of Agriculture, many people in the U.S. don’t get enough of potassium, dietary fiber, calcium and vitamin D found in fruits, vegetables, whole grains, milk and milk products. In addition to essential vitamins and nutrients, superfoods such as fruits, vegetables, nuts and seeds provide phytochemicals, chemical compounds found in plants responsible for deep colors, that may have numerous health benefits including reducing the risk of atherosclerosis, the buildup of fatty deposits in artery walls.

In conclusion, superfoods are great but they are not magical foods. It’s important to remember that eating just superfoods or too much of one type of food may prevent you from getting all the nutrients you need.




6
JUL

Switching From Sugar to Stevia

Filed Under: Health Foods,Herbs at 11:00 pm | By: Mauricio Matusiak, Senior Editor
SteviaStevia wonders! This famous and efficient sweetener continues to be one of the best sugar replacements available. If you are still unsure about this natural product, let’s point out a few reasons more and more people keep on switching from sugar to stevia.

First, stevia is more potent, meaning much sweeter, than sugar. Research suggests that this South American plant extract can taste around 300 times sweeter than table sugar. As a result, you need much less for your coffee or beverage and it’s also more economical, as recipes require much less of it.

Additionally, stevia is calorie-free and unlike refine sugar, does not make you fat. It is important to remember that stevia is not a weight-loss product but the benefits from reducing regular sugar intake can be very significant in any weight-loss diet. Plant-based, zero calorie stevia can be part of a well-balanced diet to help reduce energy intake without sacrificing taste.

Stevia contains important minerals such as magnesium, potassium, iron, and zinc as well as vitamins and fiber. A great product for diabetics, stevia has a glycemic index (GI) value of zero comparing to table sugar which has a GI of 80. Research has shown that stevia sweeteners do not contribute calories or carbohydrates to the diet and do not affect blood glucose or insulin response, which allows people with diabetes to consume a wider variety of foods.

One of our best brand of stevia products is having a super sale during the month of July. Take advantage of this incredible offer and get up to 49% off on NuNaturals products only at LuckyVitamin.com.




5
JUL

New Brands Showcase: Brami

Filed Under: Health Foods,Nutrition at 6:00 pm | By: Mauricio Matusiak, Senior Editor
B5Lucky Vitamin is proud to present a new brand of products which is the Mediterranean answer to edamame beans: Brami.

Brami offers a unique line of beans products that are soy-free, ready-to-snack, and come in exciting flavors. The company creates this delicious snacks in small batches, adding a variety of natural spices. Rich in plant-based protein, Brami beans are a great alternative to animal protein snacks such as jerky.

This amazing product contains lupini beans which are considered a “superbean” as they provide tons of nutrients as well as a boost of energy. Often overlooked because of their long preparation time, lupini beans are the ultimate ‘slow food’ snack but the extra work is definitely worth the effort.

Brami meticulously prepares these beans for days before steeping them in small batches of natural spices, sea salt, and tangy citrus. Finally, the company vacuums pack them fresh out of the barrel, preserving their natural flavor and crunch without the use of artificial preservatives. Brami beans are inherently pest resistant, low maintenance, non-GMO, and able to withstand difficult conditions, making this warrior bean an eminently sustainable crop. Do yourself and the planet a favor: trade in that jerky for some Brami beans.

You can save even more when you shop Brami beans at Lucky Vitamin.com. Just enter the promo code JULY16NEW16 at checkout to get an extra 15% OFF on all items of this new brand. But hurry, this offer expires 7/31/2016




22
JUN

How To Shop The Summer 2016 Health And Wellness Trends

Happy woman

With new superfoods and alternative health products popping up in the media every day, it’s hard to know what the cleanest, most effective product innovations really are. Dr. Jeremy Wolf N.D., Lead Wellness Advisor at LuckyVitamin.com, breaks down the trends and how to be a savvy wellness shopper this summer.

BEETROOT

The beetroot movement is upon us, I repeat, the beetroot movement is upon us. Since 2009 beet products have quadrupled. Beets have attracted a lot of attention as a “functional food” meaning they not only provide basic nutrients, but may help promote optimal health and reduce the risk of disease.  While this vegetable’s popularity has only recently gained back momentum, its use dates back to ancient Roman times. So why has it become so popular again? Beets are a source of nitrates and provide a natural means of increasing nitric oxide (NO) availability. Beetroot is a rich source of phytochemical compounds that include ascorbic acid, carotenoids, phenolic acids, and flavonoids. Beets also contain a group of bioactive pigments known as betalains that are thought to have high antioxidant and anti-inflammatory properties. Beet products can be found in the forms of Beet Juice, Energy Bars, Sports Shots, Protein Powders, Veggie Packs, and Beet Crystals. LuckyVitamin carries a large selection of these products from top rated brands.

NUTRICOSMETICS

Skin is the largest organ in the human body and it serves several important functions. Nutrition is a key factor for skin health and its overall appearance. Maybe that’s why the saying goes “beauty comes from within.” This might also be why nutricosmetics, or using supplements to help improve skin health, is now a growing trend. At the forefront of the nutricosmetic industry is collagen. Collagen is the main structural protein found in animal connective tissue and can be found in our muscles, bones, skin and tendons. There are at least 16 types of collagen, but 80-90 percent of the collagen in the body consists of types I, II, and III. As we age, our natural ability to produce collagen and density of the dermis decreases leading to less structural support to the epidermis. The epidermis carries the blood vessels and supplies the skin with important nutrients for its functioning.  A growing body of evidence shows that collagen peptides can improve skin health by improving skin moisture and preventing the fragmentation of the dermal collagen network, thus counteracting one of the key components of skin aging. Shop some of our top rated collagen products from brands such as Reserveage Organics, Youtheory, NeoCell, and Bulletproof.

COLD BREW COFFEE

With the summer months upon us and temperatures rising, the days of warming up with a hot coffee or latte are behind us. Iced coffee sales continue to explode and with this trend comes the era of cold brew coffee. While the cold brew coffee craze isn’t completely new, it’s finally become a mainstream trend.  Cold brew coffee is made by steeping coffee grounds in room temperature or cold water for an extended period of time to produce a smoother, less acidic coffee. This less acidic coffee enhances the many other flavors found in coffee beans and gets rid of the familiar ‘bite’.  Not ready to make your own pot of cold brew? Don’t worry!  LuckyVitamin carries a great selection of pre- packaged ready-to-drink cold brew coffees you’re sure to enjoy this summer. DIY extraordinaire don’t fret—we also have a selection of DIY cold brew kits for you to try.

FACIAL MASKS

Fiber masks, bamboo sheet masks, collagen masks, eye masks, peptide masks and mud masks, are becoming increasingly popular in the personal care and beauty world. These facial masks are easy to apply are a great conduit for delivering nutrients and other beneficial ingredients to the skin. Even trendier is the use of these in single serving pouches so the products won’t dry out and are more affordable. When shopping for any type of facial mask, look for products that are 100% organic and non-GMO as well as paraben, sulfate and phthalate free. Many masks also cater to vegans and are cruelty free. A great product to try is the Andalou Naturals Clarifying Instant Pure Pore Hydro Serum Facial Mask with Coconut Water to helps to hydrate and detoxify the skin, soothe inflammation and minimize pores for a clearer, healthy complexion.

PULSES

The term superfood describes nutrient-rich foods that are considered to be beneficial for one’s health and well being.  There’s yet another superfood craze you may not have indulged in yet, but chances are after reading this you will! Pulses, which are another name for lentils, chickpeas, beans and dry peas, have become one of the most talked about superfoods in the health and wellness industry. Pulses provide protein and fiber as well as vitamins and minerals such as iron, zinc and magnesium. In fact, a ½ cup serving of black beans has one and half times the iron of a 3-ounce piece of steak. Pulses are also packed full of saponins and tannins, phytochemicals which may possess antioxidant and anti-carcinogenic benefits.  An article from the Journal of Clinical Nutrition found that inclusion of pulses in a diet may be a beneficial weight-loss strategy because it leads to a modest weight-loss effect, although further research & future studies are needed. This summer, shop LuckyVitamin to incorporate your favorite pulses into your diet.

PROBIOTICS

Most of us know about the buzz surrounding probiotics, live beneficial bacteria and yeasts for gut & immune health. Did you know that research shows that probiotics taken internally and applied topically may benefit the skin as well? Probiotics applied topically work in a variety of ways. First, they can provide a protective shield preventing the skin cells from seeing the bad bacteria and parasites that can cause problems like inflammation. Secondly, probiotics have antimicrobial properties. Lastly, when probiotics come in contact with skin cells they calm parts of the cells that may want to react to the presence of harmful bacteria. Common skin conditions that probiotics may be beneficial for include Atopic Dermatitis and Acne Rosacea. Some great sources of topical probiotics include Andalou Naturals, ACURE & Essential Formulas Dr. Ohhira’s. 

MATCHA

Customarily used in Japanese tea ceremonies, Matcha is a type of green tea grown in the shade, and once harvested, the leaves are made into a fine powder. One of the reasons for its growing popularity is because matcha is rich in catechins, a subclass of polyphenols or antioxidants.  In fact, one study found that matcha is at least 3 times higher in epigallocatechin gallate (EGCG), a specific catechin that may boost metabolism and slow the growth of cancer cells, than regular green tea. Another reason that matcha is trending upward is because it also contains caffeine, similar to the amount contained in a cup of brewed coffee. Buy it in bulk, or try it in a latte, bar, or even moisturizer. This summer try making a refreshing & energizing matcha green tea smoothie by mixing ½ tsp. matcha green tea powder in 2 ounces of hot water. Stir the mixture and then combine 3 teaspoons of sweetener or sweetener of your choice. Add in 4 ounces of milk or milk alternative of your choice. Combine the mixture along with ice cubes into a blender and blend until smooth. For a little added refreshment try mixing in some organic vanilla extract.

BONE BROTH

Wellness bloggers and celebrity chefs have been talking about this trend for some time now, and its popularity continues to grow. Bone broth, or stock, is made by boiling the bones from the animal of your choice (commonly turkey, chicken or beef) with vegetables and spices. Part of the reason it’s becoming so popular is because bone broth is easy to make, relatively inexpensive and packed with vitamins, minerals and proteins. Some of the benefits may include promoting strong bones and reducing joint pain and inflammation. It may also help inhibit infection and seal your gut to promote healthy digestion. While it’s best to try and make your own bone broth, Pacific Natural Foods, Kettle and Fire and Osteobroth are great sources of convenient pre-made broths.

AVOCADO

When it comes to fruits with health benefits, avocados are at the top of the list. They’re packed full of fiber, potassium and vitamins such as vitamin B6, B5, C, E. One of the most talked about benefits is the fact that it provides the body with “good” fats, also known as monounsaturated fats. These fats can help reduce bad cholesterol levels in your blood, which in turn can lower the risk of heart disease and stroke.  One new and interesting use for avocado is avocado oil. Brands are using avocado oil to make all sorts of products, including cooking oil, avocado mayonnaise and avocado kettle chips. You can even find avocado oil in personal care products. Some great brands that use of avocado oil based beauty products include Peter Lamas, Giovanni, Now Foods and Baby Mantra.

DIY GARDEN

Love the idea of growing your own garden, but worried you don’t have the time or space to grow and maintain it? Let LuckyVitamin help you! LuckyVitamin has a large selection of DIY garden accessories that make growing a garden easy, fun, affordable and even space friendly. One of my favorite products is Garden-In-A Can from Back to the Roots. The Back to the Roots Garden-In-A-Can gives you access to organic herbs that you can grow right from your very own windowsill. Another great DIY gardening kit is from the brand Noted. With Noted plants you simply start growing the plant in a natural jute bag. Once the plant is established you transfer the entire bag to your garden and then watch it grow. Check out more of our DIY garden accessories at LuckyVitamin.

LuckyVitamin is a leading online retailer of health and wellness, natural products, vitamins, herbal supplements, sports nutrition, natural and organic foods, beauty and skincare. Striving to bring good health to the masses, LuckyVitamin.com offers premium quality products at an exceptional value. LuckyVitamin is dedicated to empowering people to live healthier lives, as a source for thousands of brand name wellness products at the most competitive prices online. Learn more and shop online at www.luckyvitamin.com.




20
JUN

Recipe: Snickerdoodle Bites

Filed Under: Gluten Free,Health Foods,Nutrition,Recipes at 9:33 pm | By: Jessica Justh, Senior Editor
A baking sheet with cookie dough balls.

If you haven’t heard of xylitol yet, you’re in for a sweet surprise! It has fewer calories than sugar and makes a great alternative sweetener in baked goods for those trying to lose weight or avoid the overuse of sugar in their diet. Xylitol doesn’t compromise on taste or texture and is metabolized without insulin, so it creates a significantly lower glycemic effect when eaten.

Now let’s get rolling…these snickerdoodle bites are an easy, one bowl recipe that can be made in no time. Did we mention they’re delicious too!

INGREDIENTS

Sugar Topping

DIRECTIONS

  1. Combine all ingredients into a bowl
  2. Mix well until combined
  3. Use your hands to roll into bite-sized balls
  4. Roll balls in the sugar topping mixture
  5.  in refrigerator and enjoy




20
JUN

Health Benefits from Tomatoes, Lycopene

Filed Under: Health Foods,Supplements at 5:00 pm | By: Mauricio Matusiak, Senior Editor
If you like tomatoes and eat them regularly, you should know that you are getting plenty of a very important natural substance called lycopene.

Part of the carotenoid group, lycopene is responsible for the deep red color in many fruits and vegetables, most particularly in tomatoes. High amounts of lycopene are found not only in fresh tomatoes but also in tomato products as nearly 85% of dietary lycopene comes from products such as tomato juice or paste. In average, one cup (240 mL) of tomato juice provides about 23 mg of lycopene. Processing raw tomatoes using heat, such as in the making of tomato juice, tomato paste or ketchup, can actually change the lycopene from the raw product into a form that is easier for the body to use.

Lycopene is also found in other fruits such as watermelons, pink grapefruits, apricots, and pink guavas. The lycopene in supplements is about as easy for the body to use as lycopene found in food.

Lycopene is a powerful antioxidant that may help protect cells from damage. It has been proven to be a cancer fighting agent and it can also provide other health benefits.

Lycopene is well known to help prevent heart diseases as it stops LDL cholesterol from being oxidized by free radicals and in turn cannot be deposited in the plaques which narrows and hardens the arteries. Research has shown that lycopene can also help prevent diabetes as well as osteoporosis. Additionally, lycopene can reduce age-related macular degeneration and cataracts, and prevent the aging of skin and keeps it younger looking.

Click here to check Lucky Vitamin’s selection of Lycopene supplements.




19
JUN

Sunflower vs. Safflower

Filed Under: Health Foods,Superfoods,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
B18 SVSSunflower and safflower. Similar names but they are not the same thing. They do have one thing in common: both oils offer excellent health benefits. Used as cooking oils in cultures around the world, both are polyunsaturated oils, rich in essential fatty acids such as omega-3 and omega-6, and considered healthier options than many other oils such as corn, and soybean. If you don’t know which one you should try, here’s a quick overview about sunflower and safflower.

Sunflower

Sunflower oil normally comes from the seed using steam extraction. Light in taste and color, this natural cooking oil is great for frying and baking and has a higher content of vitamin E than any other vegetable oil, including safflower oil. It contains a combination of monounsaturated and polyunsaturated fats with low saturated fat levels but since sunflower oil is available in three varieties, the actual fat profile is determined by the specific type of sunflower oil.

Linoleic sunflower oil is the original version and has high levels of polyunsaturated fat, low levels of saturated fat, as well as good amounts of vitamin E and the essential fatty acid omega-6. High oleic sunflower oil is rich in monounsaturated acid and can lower cholesterol and triglyceride levels. NuSun sunflower oil is a new variety which has been created by the National Sunflower Association to meet the growing needs of the food industry. This variety has lower saturated fat levels than linoleic sunflower and higher oleic levels, making it slightly healthier.

Safflower

Safflower oil is extracted from the seeds of the safflower plant, a relative of the sunflower plant. Safflower oil is available in two different varieties: linoleic and oleic. The linoleic variety is rich in polyunsaturated fatty acid and is used as a cold oil for salad dressings and marinades. The oleic variety is rich in monounsaturated fatty acid, and just like the linoleic version, is very low in saturated fats.




13
JUN

What to Look For In Green Powder Supplements

Filed Under: Health Foods,Superfoods,Supplements at 5:00 pm | By: Mauricio Matusiak, Senior Editor
Green powder supplements have been hot-selling items for quite some time now. The reason for its success is pretty simple: a lot of nutrients in a simple drink.

Green powders provide vitamins and minerals but also contain additional ingredients you may not find on a regular multivitamin product. For example, many green powder supplements have added nutrients such as probiotics, antioxidants, prebiotics, enzymes (including the coenzyme Q10 or CoQ10) detoxification nutrients as well as energy booster ingredients.

Studies have shown that a few ingredients from green powder supplements can have a positive effect on health. That’s the case of superfoods such as spirulina, chlorella, and wheat grass.

Additionally, look for products which contain vegetables such as broccoli, spinach, beetroot, chard, collard greens, and kale, as well as aquatic plants such as algae, and kelp.

If you don’t like the consistency of green shakes, you do have a few other options. A good number of these green powder supplements are also available in tablets and capsules and some of them are also sold as nutritional bars.

It’s important to remember that green powders should be added to enhance your diet and not to be used as substitute for greens and veggies. These powder products can make delicious drinks when mixed with water, juice or milk. Get creative and make tasty and healthy smoothies or energy booster drinks, such as pre-workout smoothies.

Click here to check out Lucky Vitamin’s greens formulas and bars sales.




5
JUN

Raisin the Bar!

Filed Under: Health Foods,Nutrition at 7:00 am | By: Mauricio Matusiak, Senior Editor
Raisins are dried grapes which may be eaten raw or used in cooking, baking, or brewing. Produced in many regions of the world, raisins are nutrient-dense foods often used as an ingredient in a variety of foods such as cereals, nutritional bars, breads, cookies, just to name a few. Eating raisins regularly may provide you with some health benefits as these delicious snacks are loaded with essential nutrients.

Raisins are known as a constipation reducer due to its high amount of dietary fiber, which is beneficial to regulate bowel movement. When ingested, raisins swell because the fiber present in has shrunk in a raisin’s dried form, but it will begin to swell due to the body’s natural fluids. This adds bulk to the food moving through the intestinal tract and ultimately helps provide relief from constipation. The type of fiber in raisins is considered insoluble fiber because it takes in water and gains volume in that way. Besides reducing constipation, raisins can also help to stop loose stools by absorbing the liquid of those stools and reducing the frequency and unpredictability of diarrhea.

In addition, raisins are a great energy booster and are considered an ideal ingredient for breakfast. Rich in carbs, especially natural sugars, they give you a quick boost of energy when you’re feeling sluggish or need to get started with your day. An excellent pre or post workout snack, raisins contain about 130 calories and 31 grams of carbs in each 1/4 cup portion.

On top of that, raisins are an excellent source of minerals, particularly iron. One of the few plant-based foods rich in dietary iron, raisins are also rich in potassium, calcium, phytonutrients, and antioxidants and can support additional health issues such as hypertension, anemia, fever, and sexual dysfunction.




30
MAY

3 Great Fish Sources of Omega 3

Filed Under: Health Foods,Supplements at 5:00 pm | By: Mauricio Matusiak, Senior Editor
Fish is known as an excellent source of omega-3s but it’s important to remember that some types of fish contain more omega-3s than others. Omega-3 fatty acids, specifically EPA and DHA, are found in fatty fish and are good for your heart and your health as they can lower your risk of heart disease mainly by lowering triglycerides and countering inflammation. So, let’s present you 3 great fish sources of omega-3.

1. Mackerel

The highest amount of omega-3 comes from mackerel, 2.6 grams per 3.5 ounces. Atlantic mackerel is considered the best choice as this small fish has very little mercury levels. On the other hand, you may want to avoid king mackerel as it may contain high levels of methylmercury.

2. Herring

With 1.7 grams of omega-3 fatty acids per 3.5 ounces, herring is a great choice for your diet. These oily fish have a long history as an important food and are often salted, smoked or pickled. The larger Atlantic herring is a good choice as well as the smaller Baltic herring, both high in omega-3s and low in mercury levels.

3. Wild Salmon

Salmon is another top choice of omega-3s but it’s essential to stress the importance of the word “wild” on your choice of fish. Wild salmon is high in omega-3s, (with 1.5 grams of omega-3 fatty acids per 3.5 ounces) and low in contaminants but it’s also important to choose fish that are caught using sustainable fishing techniques in the wild. The farmed variety of salmon often comes from farming practices that may produce waste and can spread parasites and disease to the fish. Researchers think antibiotics, pesticides and other chemicals used in raising farmed fish may cause harmful effects to people who eat the fish.




26
MAY

Recipe: Spring Eating Clean Salad

Filed Under: Health Foods,Nutrition,Recipes at 8:00 am | By: Jessica Justh, Senior Editor
summersalad

Summer is right around the corner and who says you can’t eat deliciously satisfying food while still staying on track of your health goals. Well, you most definitely can with this Spring Eating Clean Salad.  It’s light refreshing and doesn’t require you being in the kitchen all day. And it makes a great side to bring to all those memorial day parties and barbecues.

INGREDIENTS

2 pint containers cherry tomatoes, halved

1 can chick peas

2 cucumbers diced

2 cloves garlic

2 avocados diced

¼ cup red onion

1 tbsp fresh basil chopped

1/4 cup Parsley, fresh

2 tbsp olive oil

Salt and pepper to taste

DIRECTIONS

  • Combine the tomatoes, cucumber, avocado and onion in a medium sized bowl
  • Drain, rinse and add chickpeas to bowl
  • Add parsley, olive oil and salt and pepper to taste
  • Refrigerate until ready to serve over a bed of lettuce

*If making ahead, wait to add the chopped avocado until right before serving




20
MAY

3 Health Benefits from Carrot Juice

Filed Under: Health Foods,Supplements,Vitamins and Minerals at 7:00 am | By: Mauricio Matusiak, Senior Editor
If you are looking to add a new juice to your diet, you may want to consider the healthy and delicious carrot juice. Known for its high content of vitamin A, carrot juice can be helpful to support a variety of health issues. Carrots are considered by many nutritionists as an essential part of a healthy and well-balanced diet. Here’s a quick list of 3 health benefits from drinking carrot juice.

1. Support Eye Health

Carrots are known to boost eye health due to its high amounts of lutein, beta carotene, and zeaxanthin. Vitamin A is essential to prevent eye disorders such as macular degeneration and drinking a glass a carrot juice a day can be an efficient way to ensure your daily intake of A stays at healthy levels. Carrot juice is a great alternative for people who don’t like eating raw carrots.

2. Allergies and Headaches

Research has shown that carrot juice is one of the most effective cure for allergies, headaches, and any type of inflammation. Regular consumption of natural carrot juice, such as one glass in the morning before breakfast, may reduce allergy symptoms as well as minimize headaches and migraines.

3. Cardiovascular Support

Regular consumption of carrots as well as carrot juice can help decrease the risk for health disease and stroke. Current research indicates that drinking carrot juice benefits heart health by lowering oxidative stress and improves the body’s defense against various forms of cardiovascular disease due to the high antioxidant content that carrots contain. Carrots also work to lower cholesterol and boost bile production, which increases the body’s ability to digest fat. This not only helps your digestive system to properly absorb nutrition from food but also directly impacts the good cholesterol levels, protecting your heart.