1. Eat Breakfast Later and Dinner Earlier

Intermittent fasting continues to be popular, and many protocols exist. However, fasting for an entire day can be difficult for many people. In that case, you may want to consider time-restricted feeding.

In a small pilot study published in the Journal of Nutritional Science, 13 people ate breakfast 90 minutes later than normal and dinner 90 minutes earlier than normal. After 10 weeks, they lost twice as much body fat on average compared with a control group that didn’t change their meal timing.

Again, fasting isn’t for everyone, but if you are interested and need to eat every day to function at your best, this could be a strategy for you.

2. Go Nuts at Snack Time

Don’t shy away from nuts because they are calorically dense. Having nuts rather than chips, fries, or dessert may help you lose weight, researchers shared at the American Heart Association’s Scientific Sessions 2018. Eating one ounce of nuts or two tablespoons of nut butter daily was associated with less risk of weight gain over four years, as was having nuts instead of a less-healthy snack.

Just be sure you watch your serving size. An ounce of nuts is about 23 almonds, 18 cashews, 49 pistachios, 21 hazelnuts, 8 medium Brazil nuts, 12 macadamia nuts, 14 walnut halves, or 19 pecan halves.

3. Weigh the Pros and Cons of a Low-Carb Diet

How’s this for confusing: Last February, Stanford researchers published a study concluding that a healthy low-fat diet and a healthy low-carbohydrate diet can both lead to about the same amount of weight loss. Then in November, a study published in BMJ concluded that following a low-carb diet (with 20 percent of your calories from carbohydrates) during weight maintenance may help you burn 250 more calories a day, compared to eating a high-carb diet (with 60 percent of your calories from carbs). As a bonus, low-carb diets may help improve artery flexibility—but only in women, University of Missouri scientists discovered.

The bottom line is: Going low-carb may help, but only if you can stick to the plan. If cutting back on carbs makes you sluggish, then you won’t stick to that diet. No matter your carbohydrate intake, focus on nutrient-rich carbs such as sweet potatoes, whole grains, beans, vegetables, and fruit.

Related: Should You Try the Keto Diet?

4. Shift Your Mindset

Before you sit down to have a meal or snack, think about the health effects of what you are about to eat. This pause may help you naturally select less food, according to a Germany study published in the journal Appetite.

Researchers asked participants to focus on the expected pleasure, their intention to stay full until the next meal, or the health effects of the food while choosing the serving size of their lunch. Compared to a control group, the fullness group took larger portions, while those thinking about health helped themselves to smaller servings. That’s the power of mindfulness.

The post The Best New Science for Weight Loss in 2019 appeared first on Sonima.

However, there is little scientific research on bone broth for a few reasons. For one there just isn’t much profit to be made from studying it. There is also no standard bone broth recipe, and what ingredients you use, the quality of the bones, and how you prepare the recipe will lead to different nutritional profiles. Lastly, some of the trace minerals believed to be in the broth have never really been determined. According to a 1934 study on bone broth, the liquid contains little nutritional value. However, in general bone broth is a source of protein, with four or more grams per 30- to 45-calorie cup.

The Science on Bone Broth

Plus, there is some research on chicken soup, which is similar to bone broth. One study, published in the journal Chest in 2000, reported that the common home remedy for colds may have a mild anti-inflammatory effect. Chicken soup appears to inhibit the activity of white blood cells, which in turn may halt or help minimize the progression of an upper respiratory infection before it becomes a full-blown cold.

Chicken soup may also make you feel better if you do come down with a virus. In an earlier study published in 1978, 15 healthy adults drank hot water, cold water, or hot chicken soup. Those who had the soup experienced a greater increase in mucus flow, which indicates that soup may help clear nasal passages so you can breathe more easily.

Other Possible Health Benefits of Bone Broth

Beyond that, there is only anecdotal evidence that bone broth may have health benefits. For starters, the claim that bone broth can restore collagen is not proven. And although collagen is important for building bones, there isn’t sufficient evidence that eating collagen leads to stronger bones. Our bodies use collagen wherever it’s needed; you cannot make your body use that collagen to rebuild bones or make your skin smoother, for example.

And while supplementing with collagen may support joint health, it’s unknown how much collagen is in a recipe of bone broth and if that would provide the same benefit as a pill does. For the same reasons, consuming bone broth isn’t proven to relieve arthritis.

Related: The Best Natural Skincare Products in Your Kitchen

Many of my patients have reported improved skin quality. They say that they have more ‘glow’ after adding bone broth to their diets. Keep in mind, this is only anecdotal and there is no research to support this benefit. Collagen supplements may have anti-aging properties, but it’s unknown if bone broth has the same properties. Likewise, the claim that bone broth fights osteoporosis is unproven. Again, it’s unclear how much calcium, magnesium, and other bone-supporting minerals are in a batch of bone broth.

Lastly, some say that bone broth can heal leaky gut syndrome. Some point to the gelatin, a form of collagen, while others credit glutamine, an amino acid that’s involved in many bodily processes and is important for intestinal health. However, there is little scientific evidence that bone broth improves digestive health.

The Bottom Line on Bone Broth

All of this said, I have seen patients start drinking bone broth daily for four to six weeks and report better-looking skin and less hair loss. It may be that the bone broth contains protein and minerals that someone’s diet is missing, making the liquid highly restorative. Still, despite all of the possible benefits of consuming bone broth as part of your diet, keep in mind that no one food is a miracle. If your diet is unhealthy, drinking bone broth won’t do much for you. It’s more important to establish overall healthy eating habits, such as eating more plants and less processed foods.

And if you prefer to eat a plant-based diet and therefore avoid bone broth, try the delicious vegetarian bone broth recipe from Sonima’s resident chef, Amie Valpone, below. Although it is not exactly the same nutritionally as bone broth, it provides plenty of vitamins and minerals from the nutrient-dense vegetables. You can also add vegan collagen-boosting powder. These products contain plant-based ingredients that may boost your body’s natural production of collagen.

Vegetarian Bone Broth

Ingredients

10 cups filtered water
1 cup sliced button or Portobello mushrooms
2 stalks celery, thinly sliced
1 large white onion, thinly sliced
3 cloves garlic, crushed
2 large carrots, peeled and thinly sliced
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh ginger
Sea salt and freshly ground pepper, to taste
1 tablespoon plant-based collagen-boosting powder (optional)

Directions

1. Combine all ingredients except collagen in a large pot on the stovetop. Cover and bring to a boil. Then reduce to a simmer and cook for 2 hours. Remove from heat, remove lid, and set aside to cool for 10 minutes.
2. When ready to serve, stir in collagen and use a strainer to separate broth from vegetables (or serve the broth with vegetables, if desired). Serve warm.
3. Store leftover broth in the refrigerator for up to 5 days in a sealed container or in the freezer for up to 1 month.

Yields
Serves 2-4

The post What You Need to Know About Bone Broth appeared first on Sonima.

But how did we get here? Back in the 1990s and early 2000s, scientists reported many benefits of enjoying wine in moderation. Several studies linked light to moderate drinking with reduced risk of cardiovascular disease and death. Others reported that drinking may reduce the risk of dementia, cognitive decline, and ischemic stroke. Many experts credited the benefits of wine to resveratrol, the antioxidant found in grape skins that scientists discovered has anti-inflammatory properties.

However, these studies did not prove that drinking is the secret to a long life. One common criticism is that many of the studies compared drinkers to non-drinkers. And non-drinkers often includes people who used to drink when they were younger, but now abstain. And many of those people who no longer drink do so for health reasons. Others who have never had a sip also often abstain due to a health condition. On paper, these individuals look less healthy because they are classified as “non-drinkers.” But it has little, if anything, to do with their beverage choice.

Drinkers and non-drinkers may be different in other ways, too. Those who can afford to imbibe also often exercise more often and eat healthier diets—both factors associated with better health outcomes. So does alcohol make drinkers healthier, or do drinkers tend to be healthier for other reasons? Most of this work is observational studies, and we have to remember that correlation does not equal causation.

In recent years, scientists began taking a closer look at the studies on wine and health. In 2017, a meta-analysis of 45 studies in the Journal of Studies on Alcohol and Drugs said that drinking wine doesn’t appear to protect against coronary heart disease if you are 55 or younger. This April, a meta-analysis of almost 600,000 people published in the Lancet made similar conclusions. Researchers looked at alcohol consumption in current drinkers and the risk of death and cardiovascular disease. According to their data, drinking more than 100 grams of alcohol—about one five-ounce glass of wine per day—increases the risk of death for all causes.

But another paper in the Lancet, this one published in August, suggested that even the recommended moderate level of drinking (one serving a day for women) is too much. After looking at more than 700 international studies, the authors concluded, “Our results show that the safest level of drinking is none.”

Furthermore, some research suggests that alcohol may increase the risk of breast cancer in women. In a report published by the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) in May 2017, they found strong evidence that consuming alcoholic drinks increases the risk of breast cancer in pre- and post-menopausal women. Alcohol appears to raise levels of estrogen in the blood, and high estrogen levels are associated with a greater breast cancer risk.

Related: Want to Let Go of Food Guilt? Try This Simple Trick

While researchers continue to criticize each study and debate what, if any, level of wine consumption is truly healthy for us, what are you to do? The research on wine and all alcohol continues to grow, and for every study showing a positive health benefit, you can find another study showing a negative health consequence. There are also many confounding factors often not included in the studies that affect our health, and we can’t be certain that the correlation of alcohol is equal to a longer or shorter life.

Alcohol in excess is a known carcinogen, according to the National Toxicology Program. And we know that drinking beyond moderation—that is, more than one serving a day for women—is linked with various health problems, including high blood pressure, heart disease, cancer, memory problems, and liver disease. So, if you do not currently consume alcohol, there is no reason to start drinking.

If you do enjoy alcohol, do so in moderation. One serving is five ounces of wine, 12 ounces of beer, or 1.5 ounces of a spirit. Pick something you truly like, have that one serving, and stop at that. And if the information on alcohol causes you to pause and reconsider your relationship with drinking, that is a good thing. Whatever you drink or eat, it’s best to do so mindfully and enjoy both your beverage and food and your company.

The post Should You Drink Wine? appeared first on Sonima.

The ketogenic, or keto, diet originated as a treatment for epilepsy, but in recent years, it has been tied to weight loss. The plan is high-fat and low-carb. That sounds a lot like Atkins or other low-carb programs, but keto typically has a higher fat-to-protein ratio. Although you can find different versions of the diet, most ketogenic plans recommend a 4:1 ratio of proteins to carbs and consuming about 5 to 10 percent of your calories from carbs, 20 to 25 percent from proteins, and 70 to 80 percent from fats.

Going this low-carb and high-fat puts your body into a state of ketosis. This is a metabolic process where, since your body isn’t getting adequate glycogen to burn, it burns fat instead, which actually produces a ‘cleaner’ energy than glucose. Proponents say this helps you lose weight, improve insulin sensitivity, boost mental and exercise performance, keep your brain sharp, and more.

The ketogenic diet tends to get a bad rep because, for most people, it is difficult to sustain. However, it could be a way to help you cut out less healthy foods, such as sugars and processed carbs (things most of us eat too much of), and begin to eat more vegetables.

The keto plan calls for:

• healthy fats such as avocado, ghee, butter, coconut, olive oil, nuts and seeds, nut and seed butters
• full-fat dairy
• fish, eggs, poultry, beef, pork, and organ meats
• some fruit, such as berries
• non-starchy vegetables such as spinach, kale, cucumbers, broccoli, cauliflower, brussels sprouts, mushrooms, and asparagus

Of course, these foods have benefits and these fats have proven to be heart-healthy. And while full-fat dairy may be favorable for weight loss, we all know the more vegetables we consume, the better. When it comes to proteins, the ketogenic diet recommends fattier choices such as skin-on poultry, chicken thighs, salmon, bacon, and grass-fed ground beef and rib-eye steak. However, I encourage eating grass-fed and pasture-raised poultry and meat, wild fish, and not too much processed meat. (Go easy on the bacon.)

Related: Making Sense of the Science on Fat

Vegetarians and vegans don’t have to miss out on this trend. It is possible to follow a plant-based version, however, this tends to make it harder. Keto- and vegan-friendly foods include: coconut oil, coconut cream, coconut milk, avocado, plant-based oils, nuts, seeds, berries, and non-starchy vegetables.

Aside from focusing on whole foods, health claims about the ketogenic diet are still unclear. There is no standardized keto diet used in studies, and most are short-term trials. We need long-term studies to properly assess if the diet is not only safe and effective for weight loss, but also safe to be a lifestyle. There have also been studies on the ketogenic diet’s impact on neurological diseases, mental disorders, type 2 diabetes, and cancer patients. But here again, we need more research and more human studies to verify any claims that the diet helps with these conditions.

In addition to the lack of substantial scientific support, many experts have more concerns than praise about the ketogenic diet. In fact, U.S. News and World Report ranked the ketogenic diet nearly dead last (#39 out of 40) on its most recent Best Diets list, saying it can be extreme, which can make it hard to follow long-term. And while some keto plans recommend following the diet off and on for a few weeks at a time, that also can be challenging, as it takes discipline to cycle your diet.

Another warning: Anytime you go on the diet, you may experience what is referred to as “keto flu”. This tends to last a week or two as your body adjusts to ketosis. Symptoms may include low energy, bad mood, nausea, headache, dizziness, mental fog, constipation, and other flu-like symptoms. Once your body adapts, however, these side effects should dissipate.

Still, we don’t yet know the long-term effects of maintaining the ketogenic diet. Anyone living with diabetes and taking insulin or oral hypoglycemic agents should talk to their doctor before trying this extreme plan. Also, women who are pregnant should not go keto because the ketosis state could be potentially dangerous to the baby’s growth and neurological development.

Bottom line: There’s much to be discovered about the keto diet that’s not for everybody, but if you’re curious, it might be worth a try. Several dozens of my patients have been on the ketogenic diet for at least two years—some as many as five years—and they are in remarkable health with excellent metabolic biomarkers. If you are eager to learn more and understand the challenges of going keto, try it and see how you feel.

Below is a gluten-free, vegan-friendly recipe following the keto principles from Sonima’s resident chef, Amie Valpone, who adds: “I know the thought of eating enchiladas wrapped in leaves sounds very odd, but trust me. I’ve been serving variations of this recipe to all my guests—vegetarian, keto and paleo friends alike—and they love how light and delicious these enchiladas are. The best part about these enchiladas is the creamy almond ‘cheese’ that’s dairy-free, of course (it’s made from magnesium-rich almonds, which lend a hearty dose of protein to this meal). The spicy arugula is my go-to detoxifying cruciferous vegetable that’s easy to digest, unlike broccoli and cauliflower, which can make you gassy. Meat-eaters, we have an easy grass-fed bison add-on option for you below!”

No-Bake Keto Enchiladas

Ingredients

1 head collard greens
1 large carrot, peeled and thinly sliced
1 cup fresh arugula
2 tablespoons red onion, diced
2 chives, thinly sliced
1 tablespoon sunflower seeds
Sea salt and pepper, to taste

Creamy Almond “Cheese”

1 cup whole almonds, unsalted and blanched
Juice of ½ large lemon
2 ½ tablespoons extra virgin olive oil
1 clove garlic
¼ cup room temperature water, plus more as needed for desired thickness
½ teaspoon sea salt

Easy Enchilada Sauce

1 teaspoon extra-virgin olive oil
1 cup finely chopped red onions
1 tablespoon chili powder
2 teaspoons ground cumin
2 teaspoons garlic powder
1 teaspoon dried oregano
½ teaspoon sea salt, plus more if needed
½ teaspoon pepper
½ cup vegetable broth

Directions

For the Enchiladas:

1. Blanch the collard green leaves one at a time in a large pot of boiling water with a large pinch of sea salt. Make sure to keep the stem out of the pot of boiling hot water so that you can use the stem to hold onto the collards while each leaf is blanching.
2. Blanch each of the collard leaves for 20 seconds each, then holding the stem, remove each leaf from the boiling water and immediately place it in a large bowl of ice water for 30 seconds.
3. Remove from the ice water and lay the leaf on a large kitchen towel to dry. Repeat with the remaining collard green leaves and set aside.

For the Creamy Almond Cheese:

1. Soak almonds in a bowl of boiling hot water for 30 minutes, then drain, rinse well and pat dry with a kitchen towel.
2. Combine all ingredients in a small food processor and blend until very smooth, about 5 minutes, depending on the size of your food processor.
3. Scrape down the sides of the processor as needed. Add more water if you desire a thinner spread consistency.
4. Season to taste with more sea salt, if needed. Store leftover “cheese” in a sealable container in the refrigerator for up to 4 days.

Pro Tip: Pressed for time? No worries. You can make the enchilada sauce, the “cheese” and the ground bison the night before serving this recipe, if desired. However, the actual enchiladas should be made right before serving. If you decide to make these ahead of time, simply heat up the ground bison in a small skillet and the enchilada sauce in a small saucepan for 5 minutes on the stovetop over medium-low heat before adding to the enchiladas.

For the Enchilada Sauce:

1. In a large skillet over medium heat, add the oil and onions. Sauté for 5 to 7 minutes, or until the onions are translucent.

2. Add the spices, sea salt and pepper, stir and sauté for 3 minutes, or until fragrant. Add the vegetable broth and cook for 10 minutes. Remove from the heat and serve warm. Store leftover sauce in a sealable container in the refrigerator for up to 4 days.

Assemble the Enchiladas:

1. Lay the collard greens face up on a cutting board and remove the ends with a sharp knife.
2. Spread the “cheese” onto the collard greens and top with the carrot slices, arugula, onion, chives and sunflower seeds.
3. Season to taste with sea salt and pepper.
4. Spoon the enchilada sauce on top and roll each collard green like a burrito and serve immediately. Slice the wrapped collards in half width wise if desired, for serving.

**Meat Alternative: If you prefer a heartier recipe, you can cook ½ pound grass-fed ground bison in a large skillet with 1 tablespoon extra-virgin olive oil, ¼ teaspoon sea salt and ¼ teaspoon pepper over medium heat for 10 minutes, covered, stirring often or until the meat is fully cooked and no longer pink inside. Spoon the ground meat onto the enchiladas before adding the carrots.

Yields

Serves 2-4

The post Should You Try the Keto Diet? appeared first on Sonima.

First of all, if you have any allergies or sensitivities to dairy, nuts, or soy, be sure to avoid those options. Second, you may not like the flavor and consistency of certain milks, so definitely taste-test a few. You may want to try more than one brand or more than one milk type from the same brand because each is slightly different. For example, many nut milks come in unsweetened and unsweetened vanilla flavor, which can be naturally sweeter. Lastly, consider the nutrition facts and ingredients, which often—but not always—include added vitamins and minerals.

To make it easier for you, use the guide below, which shares the pros and cons of each option, as well as things to look out for since there is variation between each brand here too. There is no one best milk; what you ultimately choose is up to you. But this information can help make your decision easier when you hit the grocery store.

Cow’s Milk

Pros: 8 grams of protein, plus contains calcium and is fortified with vitamins A and D
Cons: Not everyone can digest cow’s milk
Watch for: Choose whichever level of fat you prefer; any choice can be healthy and has been shown to help you lose weight, if that is your goal. Organic milk from grass-fed cows is best, as this milk contains fewer chemicals and more nutrition compared to conventional milk. Research has found that grass-fed milk contains more omega-3 fatty acids (good for your heart and brain; fights inflammation) and conjugated linoleic acid (another fatty acid that may have heart benefits).

Goat’s Milk

Pros: ~ 9 grams of protein per cup; great source of calcium, magnesium, potassium, and added vitamin D; many people find goat milk to be easier to digest than cow’s milk
Cons: High in calories (about 170 per cup) and higher in fat
Watch for: Some brands are certified humane, which means goats receive a diet free of antibiotics or hormones, shelter from inclement weather, and other Humane Farm Animal Care standards.

Related: Should You Switch to Goat’s Milk?

Plant-Based Milks

These options aren’t actually milks, but water blended with nuts, legumes, or grains to simulate milk. For all plant-based options, always choose the unsweetened varieties to avoid unnecessary added sugars.

Almond Milk

Pros: Low calorie, very low carb, low fat, typically fortified with with calcium and often vitamins A, D, and E
Cons: Low protein
Watch for: You can find some higher-calorie, higher-protein versions made without any stabilizers. However, these also do not add vitamins or minerals, so if you are used to getting calcium, and vitamins A and D from milk, you may need to adjust your diet or consider a supplement.

Cashew Milk

Pros: The lowest calorie option, low fat, very low carb, typically fortified with calcium and, often, vitamins A and D
Cons: Low protein
Watch for: There are also higher-calorie options that are not fortified. Many folks find cashew milk to be a bit creamer and thicker than almond milk.

Related: How to Make Fresh Almond Milk

Oat Milk

Pros: Fortified with calcium and vitamins A and D, as well as B12, a nutrient found almost exclusively in animal products, so vegans may prefer oat milk for this reason
Cons: High in calories (120 per cup) and carbs
Watch for: An increasingly popular option in coffee shops, the main brand of oat milk sold in the U.S. is made from gluten-free oats, so no worries if you cannot tolerate gluten.

Coconut Milk

Pros: Very low carb, typically fortified with calcium and vitamins A and D, and some brands also add vitamin B12
Cons: Low in protein
Watch for: Although the fat in coconut milk is mostly saturated fat, studies have found that it may help boost “good” HDL cholesterol. Still, coconut products should be consumed in moderation.

Soy Milk

Pros: Highest in protein of all options, a compete protein
Cons: Slightly higher in calories
Watch for: Be sure to buy organic soy to avoid GMOs. However, most organic options are not fortified, so be mindful of the rest of your diet if you typically rely on your milk for certain nutrients. If you are allergic or cannot digest soy, of course, choose another milk. Also, avoid soy if you have an estrogen-sensitive cancer. There is some research suggesting that consuming soy may encourage the growth of these cancers.

Hemp Milk

Pros: Very low carb, a source of heart-healthy omega-3 fatty acids, and most are fortified with calcium and vitamin D
Cons: Slightly high in calories and very low in protein
Watch for: Although hemp is a complete protein, because plant-based milks are made with a high ratio of water to the main ingredient, hemp milk is actually low in protein, with 2 or 3 grams per cup. Hemp also has an acquired taste.

Rice Milk

Pros: Low fat
Cons: Low in protein and high in calories (120 to 130 per cup) and carbs (this offers the highest carb count of all milk types)
Watch for: Some brands are fortified, but not all.

The post Your Guide to Milk: Which of These 10 Types Is Best for You? appeared first on Sonima.

In the August issue of the journal Circulation, researchers reviewed 17 years of human observational and intervention nutrition studies. They found that more diverse diets were associated with higher intakes of less-healthy foods, such as refined grains, sugar-sweetened beverages, and processed foods. These diets were also associated with lower intakes of healthy foods, such as vegetables and fruit. Beyond what people were eating, more diverse diets were linked to weight gain and obesity in adults.

They conclude that, rather than focusing on diversity, it’s better to focus on consuming a diet that’s founded on plant foods, protein, low-fat dairy, vegetable oils, and nuts, plus low in sweets, sugar-sweetened beverages, and red meats.

This isn’t the first time experts have questioned the “everything in moderation” notion. A study published in PLOS One in October 2015 came to similar conclusions. When scientists assessed the diets of more than 5,000 adults of various ethnicities, they found that diversity in food consumption was associated with increased waist circumferences.

Overall, I agree with the new AHA statement. It seems that the more diverse your diet is, the more you eat of both healthy and less healthy foods. If you are eating plenty of plant-based foods as well as high amounts of refined carbs, trans fats, sodium, and processed red meat, the benefits of the healthy foods cannot undo the negative impact of the unhealthy foods. Plus, greater variety of foods is often associated with unhealthy snacking and can cause you to consume more calories, which can obviously lead to weight gain.

Beyond health, trying to include too many foods in your diet can feel overwhelming. Many of us have been in the situation where we’ve been inspired to go on a fresh produce buying spree, only to bring home our bounty and not know what to do with it all. Inevitably, some (or perhaps most) of it ends up going bad before we can use it. Wasting time, money and food can, ultimately, discourage you from cooking at home.

Related: 4 Healthy Foods with Surprisingly Wasteful Side Effects

So rather than thinking about eating everything in moderation, I recommend focusing on consuming a nutritious diverse diet. That is likely what the authors behind this original recommendation had in mind, however, in today’s world of processed and fast foods, there is more of “everything” at our fingertips, leading to the modern, less-healthy interpretation.

A nutritious diverse diet provides a mix of macronutrients and micronutrients to help you feel your best. It also gives you enough variety so that you’re not eating the same thing every single meal, but enough restriction so you’re not overwhelmed with options. After all, a diet of only spinach and chicken breasts gets super boring pretty quickly, and can make you tempted to head to the drive-thru or turn to Seamless.

Less nutritious options are not completely off limits. Attempting to entirely deprive yourself of foods that you enjoy often backfires. Also, I believe a healthy life is an enjoyable life. If, overall, the vast majority of your diet is unprocessed and whole plant foods, then you can have the occasional cheeseburger or small dessert when you want it. Plus, since many times these foods are eaten during social gatherings, you get the added benefit of spending time with others.

So what is a nutritious diverse diet? It’s one rich in plant-based foods, such as vegetables, fruit, whole grains, nuts, seeds, and legumes and may include lean animal proteins such as poultry, fish, and small amounts of grass-fed meat. The choice of adding dairy is very personal and also based on your genetics. If you can digest it and wish to include it, the most healthful dairy is grass-fed and organic.

Aim to include a rainbow of colorful vegetables and fruits at each meal, as each color indicates a different phytonutrient. This is a good practice to help ensure that you are getting a variety of vitamins and minerals to support your health. Along with the produce, have a mix of healthy protein, fat, and carbs, which will also support your health and help you stay fuller longer. Some example meals include broiled salmon with mint chimichurri, mung bean noodle salad with seared tofu and mushrooms, and cucumber tomato salad with crispy chickpeas and feta.

When you eat this way and also with the seasons, diversity will naturally happen. Pick the ripest vegetables and fruit (adding frozen organic vegetables in the winter, when it can be harder to find a range of fresh produce) and mix up your proteins and carbs. If you prefer to cook a different dish for every meal each day, go for it, but you don’t need to. It’s OK to take a salad to the office for lunch most days, just try to mix up the proteins and fats. Similarly, there’s nothing wrong with properly saving leftovers from dinner and having them another night later in the week.

This can make cooking easier since you don’t need an entire farmer’s market of produce, plus you can stick to some staple recipes for most meals and mix in new recipes when you have the time to experiment. You’ll also likely save more money since you’re only buying what you need. And, according to the AHA statement, a high-quality diet like this is associated with lower risk of chronic diseases. So rather than eating literally anything and everything, stick to a variety of healthy foods.

The post What It Really Means to Have a Diverse Diet appeared first on Sonima.

Researchers looked at 34 randomized controlled trials in which adults consumed protein supplements with meals or between meals. They found that either protein timing increased lean mass, which helps protect your bones and maintain your metabolism. Those who had their shake with food experienced a decrease in fat mass, while the groups that consumed protein between meals gained weight.

The study authors believe that when you have a protein supplement with a meal, you may be more likely to adjust your meal to compensate for the calories in your shake. Whereas, if you have a protein supplement after the gym or as a snack, you may still eat full meals and wind up consuming more total calories for the day. If you’re trying to lose weight, that, of course, will only hurt your efforts.

While protein supplements were not compared in these studies, you have a plethora of rich sources to choose from: whey, casein, egg, nut, etc. With so many options available, it’s important to shop smartly. That means considering plant-based proteins, too. No single type of protein has been found to be superior when it comes to weight loss, however, pea protein has become increasingly popular because, according to some, it’s gentler than others on the digestive system.

Related: You May Want to Reconsider This Popular Supplement

Look for an organic brand without any added sweeteners, or something benign, like stevia. Straight pea protein is preferable. Avoid fortified protein powders claiming to contain probiotics, additional fiber, vegetable powders, and vitamins and minerals. They’re usually not worth it. You’re better off adding your own fresh vegetables or fruits to get a dose of natural fiber. Also, consider opening a probiotic capsule into your protein smoothie, taking it with your meal, or having it between meals.

When making your protein supplement, keep in mind that you are eating this with a meal. So unless you are replacing your entire meal with this shake, be mindful of your calories, staying around 150 total for the shake alone. It’s easier to do this when you use no or little fruit, mix with water or unsweetened nut milk. For a smoothie, blend with small amounts of healthy fats such as seeds, avocado, and nut butters. Or try the delicious recipe from our resident chef, Amie Valpone.

Raspberry Almond Smoothie

This smoothie is loaded with protein, fiber and healthy fats, which makes it an ideal breakfast or snack anytime of the year. We used fresh raspberries, but you can certainly defrost frozen raspberries and use them as well. This smoothie gets its flavor from the creamy banana and almond butter, plus a touch of natural sweetness from the berries. Serve this smoothie with hemp seeds or slivered almonds as a garnish for an extra crunchy topping!

The post The Best Protein Powder for Weight Loss appeared first on Sonima.

Although each species of moringa has slightly different nutritional properties, all leaves are nutrient-dense, providing calcium, potassium, iron, vitamin A, protein, phytochemicals, and a balance of amino acids. The research is preliminary and most trials have been done on animals, but evidence is slowly mounting that moringa powder may have anti-diabetes properties, protect the brain, and much more.

In a three-month animal study published in Molecular Nutrition & Food Research in 2015, mice fed a high-fat diet supplemented with moringa concentrate made from leaves showed increased insulin signaling and sensitivity. The study authors say moringa may help prevent and treat obesity and type 2 diabetes. Other research published in Frontiers in Pharmacology suggests moringa may be useful in treating chronic hyperglycemia and hyperlipidemia, two risk factors for diabetes. More studies on mice report that moringa may improve cognitive function and protect against Alzheimer’s disease, too. The antioxidants in the leaves appear to decrease oxidative stress in the brain and alter levels of neurotransmitters.

And that’s not all: Moringa leaves also have antioxidant activity that may protect the liver, kidneys, heart, and lungs tissues from damage, according to a 2015 review in Phytotherapy Research. Phytochemicals called isothiocyanates may be behind some of moringa’s benefits. Studies have found isothiocyanates to be anti-inflammatory—a welcome benefit since chronic inflammation has been associated with many diseases.

Related: Understanding the Relationship Between Your Diet and Inflammation

Start with small amounts of moringa—a teaspoon or less—to see if you like the flavor, which some describe as grassy and somewhat bitter. You can take more, but there’s no need to consume more than 1 ounce, or 28 grams, daily. One ounce provides a good amount of antioxidants, polyphenols, and micro nutrition to slowly make a health benefit. Make a latte like you would with matcha, or you can add it to everything, including smoothies, muffins, oatmeal, soups and pesto. Here are some delicious, healthy recipes from our resident chef, Amie Valpone, to introduce you to cooking with moringa.

Very Berry Moringa Smoothie

This smoothie is super easy to make and can be pre-made the night before. Simply store it in a sealed ball jar in your fridge and then drink it the next morning for a quick, on-the-go breakfast.

Share

Tweet

Pin

Ingredients
1 cup frozen raspberries
1 banana
1 tablespoon moringa
1 cup unsweetened almond milk (or other dairy-free milk)
Unsweetened shredded coconut flakes, for topping

Directions
Puree all ingredients in a high-speed blender and blend until very smooth. Garnish with coconut flakes and serve immediately.

Yield
Serves 1

Almond Milk Moringa Latte

This creamy latte takes less than five minutes to make and you don’t even need a stovetop. It’s frothy and delicious, perfect for warm weather.

Share

Tweet

Pin

Ingredients
2 cups warm water
3 tablespoons creamy almond butter
1 tablespoon moringa

Directions
In a blender, blend water and almond butter for 2-3 minutes or until it creates a cloudy consistency. Add moringa and blend again. Serve warm.

Yield
Serves 1

Roasted Red Bell Pepper with Moringa Spread

This is a delicious spread that can be used as a dip for raw vegetables as well as a spread on whole-grain toast. Feel free to sprinkle this with your favorite fresh herbs, sesame seeds, and pine nuts.

Share

Tweet

Pin

Ingredients
2 large red bell peppers
1 teaspoon extra-virgin olive oil
1 cup almond meal
1 tablespoon moringa
Sea salt and freshly ground pepper, to taste

Directions
1. Preheat oven to 400 degrees F. Line a large rimmed baking sheet with parchment paper.
2. Place bell peppers on prepared baking sheet and roast for 25-30 minutes or until very tender. Remove and discard stems. Slice roasted peppers into strips.
3. Combine pepper strips and remaining ingredients in a food processor and puree for 4-5 minutes or until it reaches your desired consistency. Season to taste with salt and pepper. Serve warm or at room temperature.
4. Store in a sealed container in the fridge for up to 2 days.

Yield
Serves 4

Photography by Amie Valpone

The post The Superfood Powder You’ll Want to Add to Every Meal appeared first on Sonima.

1. Drink black tea.

Green tea is not the only beverage that may aid in weight loss. According to a study published in the European Journal of Nutrition last September, black tea may help boost metabolism and promote weight loss by changing gut bacteria. It turns out that both green and black tea appear to be prebiotics, substances that good bacteria in your gut feed on and contribute to good health. So drink whichever you like, but keep in mind that drinking tea alone will not melt away excess pounds; you must also subscribe to healthy eating, in general, and regular exercise.

2. Eat eggs after exercise.

University of Illinois researchers recently discovered that the protein found in whole eggs is better than just egg whites at building muscle. In the study published in the American Journal of Clinical Nutrition in October, men ate 18 grams of protein from either whole eggs or egg whites after completing a resistance workout. Those who ate the equivalent of about three whole large eggs had about 40 percent greater muscle-protein synthesis than those who ate only egg whites. After your next workout, try this healthy recipe from Sonima’s new resident chef Amie Valpone.

Scrambled Egg Lettuce Cups

Ingredients
2 teaspoons extra-virgin olive oil
4 large eggs
Sea salt and freshly ground pepper, to taste
1 head Bibb lettuce
1 carrot, peeled and shaved
1 scallion, thinly sliced
1 tablespoon finely chopped fresh parsley
1 tablespoon chopped red onion
1 tablespoon slivered almonds
1 teaspoon sesame seeds, optional

Directions
1. Pour olive oil into a large skillet over medium heat. Crack eggs into a small bowl and beat with a fork. Transfer into the warm skillet. Use a spatula to pull and fold eggs across the pan from side to side until thickened and no visible egg liquid remains. Remove from the heat.
2. Place lettuce leaves on a flat surface. Place scrambled eggs inside the lettuce “cup”. Top with remaining ingredients, fold, and serve immediately.

Yield
2 servings

3. Try intermittent dieting.

You may not need to cut back on calories day-in and day-out to lose weight. In a study published in the journal Nature in August, 51 obese men followed two diets: Half cut their caloric intake by a third for 16 weeks, while the other half cut their calories by the same amount for two weeks, then took a two-week break from the diet. The latter group followed this pattern for a total of 32 weeks, which means they also dieted for 16 weeks total. At the end, the on-again, off-again dieters lost more weight and kept off an average 18 pounds more than the steady dieters six months afterward. The researchers believe intermittent dieting changes your metabolism. If you are interested in intermittent dieting or fasting, talk to your doctor first to be sure it’s right for you. Warning: Fasting is not recommended for those who are hypoglycemic or diabetic.

Related: Is Personalized Nutrition the Future of Dieting?

4. Consider going vegetarian.

If you need another reason to shift to a plant-based diet, consider the results of a study published in the Journal of the American College of Nutrition last June: Seventy-four adults with type 2 diabetes followed either a typical anti-diabetic diet or a vegetarian one. Not only did those on the vegetarian diet lose almost twice as much weight, they also lost subfascial fat and more intramuscular fat. Subfascial fat has been associated with insulin resistance, while intramuscular fat may help improve muscular strength and mobility. Well-balanced vegetarian diets tend to be lower in calories and fat, and higher in filling fiber, all of which may help with weight loss. However, this diet is no guarantee. Vegetarians may struggle to avoid junk food and poor lifestyle habits just as much as omnivores do.

5. Join an online weight-loss community.

Most things tend to be easier when you’re not alone, including weight loss. A study published in the Journal of Interactive Marketing last November found that participating in virtual support communities and posting about both successes and setbacks makes people more likely to reach their weight-loss goals. Sharing your photos and what works for you helps keep you accountable and motivated, and can be particularly helpful if you don’t have friends or loved ones who are also trying to lose weight. Just be sure to join a community where you feel welcomed and encouraged. Any bad feelings are a red flag that the group isn’t right for you.

Photography by Amie Valpone

The post The Best New Science for Weight Loss in 2018 appeared first on Sonima.

You’ve probably heard about the “fight or flight” and “rest and digest” responses. These are two sides of your autonomic nervous system. When you are stressed or face anything you may perceive as a threat, your sympathetic nervous system (fight or flight) kicks in. When things are status quo, especially if you have a mindfulness practice such as yoga or meditation, your parasympathetic nervous system (rest and digest) takes over.

From the names alone, you can tell that “rest and digest” is better for digestion. When your body is in “fight or flight” mode, however, it not only inhibits the function of digestive muscles, but also releases less digestive juices. Chronic stress decreases vagal tone, which plays a role in the absorption and metabolism of nutrients. Stress also impacts your gut-brain axis and can, ultimately, lead to inflammatory bowel disease, irritable bowel syndrome, constipation, diarrhea, and other short- and long-term GI dysfunction.

I know it’s really hard to resist eating your emotions, but it can be helpful to strategize how you eat during these times. Rather than grab an office donut (or two), try these tasty tricks to maximize the absorption of the nutrients you are consuming, so that you have proper fuel to get you through those stressful scenarios.

1. Toss a salad with vinaigrette.

Research continues to show that healthy plant oils can improve your absorption of nutrients. Most recently, a small study published in the American Journal of Clinical Nutrition reported that soybean oil may help your body absorb more carotenoids, vitamin A, and vitamin K. However, soy products are often GMO, so I recommend olive oil, which is known for its heart-healthy properties and has been shown to aid in absorption of fat-soluble vitamins, too. Try this easy vinaigrette, adding seasonings to suit your taste.

A Basic Vinaigrette

Ingredients
3 tablespoons cold-pressed extra-virgin olive oil
1 tablespoon balsamic, apple, coconut, or rice vinegar
1 pinch Himalayan salt to taste
Freshly ground black pepper, to taste

Optional add-ins:
1-2 tablespoons fresh chopped herbs (i.e., dill, basil, parsley, and/or thyme) or 1 teaspoon dried herbs
1 teaspoon chopped shallot
1 teaspoon dijon mustard
1/2-1 teaspoon raw honey (or other natural sweetener)

Directions
Whisk ingredients together or shake in a mason jar. Keep refrigerated.

Yield
4 servings

2. Scoop up guac with carrots instead of chips.

Oil isn’t the only fat that helps you absorb more beta carotene. Eating raw carrots with avocado also works, Ohio State University researchers reported in a study supported by the Hass Avocado Board. Beta-carotene absorption increased more than six fold when a small group of men and women ate guacamole with baby carrots. Added bonus: It’s such an easy snack that naturally supports healthy vision, reproduction, and immunity.

3. Chew almonds slowly and thoroughly.

Purdue University researchers asked 13 adults to eat two ounces of almonds for this study. The catch: They chewed the almonds 10, 25, or 40 times. When participants gnawed on the nuts 40 times, their bodies absorbed more healthy fats and vitamin E than when they chewed the nuts 10 or 25 times. This vitamin is an antioxidant that helps fight free radicals, so try to chew longer when you have almonds. This also applies to any food you eat.

4. Embrace your bad breath.

Zinc is an essential mineral that’s involved in everything from wound healing and protein synthesis to a healthy immune system and proper sense of taste. But the zinc in plant foods, such as whole grains, has a low bioavailability. The solution: Cook your quinoa, amaranth, millet, and other grains with garlic or onions. According to a study published in the Journal of Agricultural and Food Chemistry, doing so can boost the bioavailability of zinc by 10 to 160 percent. Plus alliums, like garlic, onion, and shallots, are naturally antibacterial and anti-viral.

5. Feed your gut.

Studies continue to find new links between the gut health and overall health. We know that fermented foods, such as sauerkraut, kefir, kimchi, and tempeh, act as natural probiotics and improve your gut flora. And not only does a healthy gut naturally absorb more nutrients from your diet, it also leads to better digestion and may even help reduce anxiety.

Related: 4 Ways to Boost Your Mood Naturally

The post Why You Should Never Eat When Stressed appeared first on Sonima.

According to Chinese medicine, each season is associated with different elements and foods that will strengthen your health. For example, fall is linked to the element metal as well as the lungs, respiration, and skin. As the cooler weather sets in, we are more susceptible to dryness―dry throats, noses, and chapped lips. To keep our bodies from becoming too dry, the Chinese advocate eating more sour flavors, which include apples, grapefruit, and lemons. They also encourage eating more cooked foods after the September equinox. Many of us naturally make this transition from salads to soups and stews, although we may not realize that it’s to help support the immune system and fend off colds and flu.

Not only does eating according to the calendar strengthen our bodies, but also, the Chinese believe, we’re better equip to digest these foods at this time. Seasonal foods, they add, may also help us be more in harmony with nature. It may sound a little out there, but I have watched people eat for 25 years, and I think there is truth to this. Eating locally and seasonally makes for healthier living. One reason why is that they generally carry more nutrients than out-of-season supermarket foods.

Related: 50 Healthy Foods to Add to Your Grocery List

After a food is harvested, as each day passes, the levels of many nutrients diminish. For example, spinach loses 75 percent of its vitamin C and 13 percent of its thiamine (Vitamin B1) when stored at an average fridge temperature for seven days, according to a review published in the Journal of the Science of Food and Agriculture. The scientists also reported that carrots lose 10 percent of their vitamin C during that time. So think about that spinach at your supermarket that’s traveled who knows how far for how many days. It’s not going to be as nutritious as the local, fresh spinach you can buy.

To help prevent foods from losing heat- and light-sensitive nutrients during transit, some companies harvest food unripened and then use artificial agents to rapidly mature the food. Some are questioning the safety of these ripening agents, including researchers who put together this review published in Agriculture & Food Security last May. For now, U.S. legislature “recommends the use of ethylene [a hormone naturally occurring in fruit] for post-harvest ripening of tropical fruits and de-greening of citrus.” Though the agent is considered non-toxic, further studies are needed to investigate its long-term effects on humans. In the meantime, consider this another reason to favor untouched organic and seasonal produce.

As an added bonus, eating according to the seasons tastes better and is cheaper, too. If you pick fresh berries in the summer, for example, they are sweeter and more vibrant right off the bush. But if you store them in the fridge for a week, those same berries will not be as nice and will lose vitality, or “qi” as the Chinese call it. The same thing happens when produce is harvested and then shipped in refrigerated trucks over miles to reach your store. An orange, flavorless tomato in December cannot compare in anyway to a fresh heirloom tomato in the summer.

When it comes to costs, out-of-season foods are most expensive because there is the additional expense to store and distribute produce from across the country or the world. Local produce at your grocery store, farmers’ market, CSA, or you-pick-it farm or orchard spends less time and fewer miles going from farm to table, making it kinder on your wallet.

Another benefit to seasonal eating is how aids the planet. According to some estimates, eating seasonally and locally can reduce the carbon footprint of your food by up to 10 percent.

So as you can see, although everything is available to us at the grocery store, it’s much better to eat what’s growing right now around you. When you visit your farmers’ market or grocery store, ask what is in season and what is local, purchase those foods, and enjoy the fabulous flavors of fall, such as this side dish recipe.

Roasted Rosemary Root Vegetables

Ingredients

1 pound beets, cut in 1/2″ pieces
1 pound carrots cut in 1/2″ pieces
1 pound any fall squash (such as kombucha or acorn), cut in 1/2″ pieces (optional)
1/8-1/4 cup red wine or balsamic vinegar
Salt to taste
Pepper to taste
2-3 tablespoons olive oil
2 sprigs fresh rosemary

Directions

Preheat oven to 450 degrees. Mix all ingredients together and spread evenly in a roasting pan. Roast for 35 minutes, until tender.

Yield

6 servings

The post Why You Should Change Your Diet With the Season appeared first on Sonima.

1. Basil

Pass the pesto, please. Several recent studies show that basil may help suppress the rise in blood glucose after a meal. Scientists say these findings could eventually lead to an effective treatment for people living with diabetes in the near future. This yummy herb is also really low in calories and high in nutrients including beta carotene, lutein and zeaxanthin, which are all good for the eyes. It also contains vitamin K for bone health, and antioxidants orientin and vicenin. In one small study published in DARU Journal of Pharmaceutical Sciences, a cream containing basil extract was found to moisturize skin and reduce wrinkles. Maybe that’s why Madonna was taking a basil bath in April?

2. Peas

Peas are a legume, which makes them another potential diabetes fighter. For a study published in Clinical Nutrition this March, researchers analyzed more than 3,300 people at high risk of cardiovascular disease but without type 2 diabetes. After four years, they discovered that those who ate more than 3 weekly servings of legumes (including lentils and beans) had a 35 percent lower risk of developing diabetes compared to those who ate only 1.5 servings a week. A high-fiber food, peas slow down the digestion of sugar, which is good for diabetics and people with pre-diabetes. Peas are also high in a polyphenol called coumestrol. A Mexican study reported that 2 micrograms of coumestrol daily may help prevent stomach cancer. A cup of peas has at least 10 micrograms.

3. Wild Blueberries

Wild blueberries are easiest to find at farmers’ markets. These remarkable berries are considered a super-fruit and have been shown to have a host of potential benefits, including inhibiting the growth of breast cancer, reducing cholesterol, and blood pressure, alleviating hypoglycemia, and protecting against Alzheimer’s. Most recently British scientists asked healthy 65- to 77-year-olds to consume a concentrated blueberry juice or a placebo daily. Those who drank the supplement showed improved activation in brain areas associated with cognitive function.

Related: A Beginner’s Guide to Growing Your Own Food

4. Radishes

These peppery, anti-inflammatory veggies give you a big nutritional bang for your caloric buck. An entire cup of sliced radishes has a mere 19 calories and nearly a third of your recommended daily vitamin C. This serving size also contains 7 percent of both your potassium and fiber. In Chinese medicine, radishes are believed to eliminate stagnant food and toxins in the digestive track. And back in 19th century Europe, people added radishes to rich meals to regulate the production and flow of bile, which helps your body digest fattier meals. Try different varieties, such as watermelon, which looks like the fruit when sliced, for new flavors and colors.

5. Summer Squash

Bumper crops of zucchini and yellow and grey squash—often in heirloom varieties—show up at farmer’s stands this time of year. Take advantage of all the tasty options. Summer squash are rich in leutin, a carotenoid shown to fight cataracts and age-related macular degeneration. In addition to keeping your eyes healthy, squash is also high in potassium. Your body uses this essential electrolyte to build muscle, break down and use carbs, control the electrical activity of the heart, and more. Try this delicious summer squash soup recipe chilled or warm.

Creamy Summer Squash Soup

Ingredients
1 tablespoons olive oil
2 cloves garlic, minced
4 medium yellow summer squash, seeded and cubed (about 3 cups)
1 1/2-2 cups reduced-sodium chicken broth
1/4 teaspoon Himalayan salt
1/8 teaspoon black or white pepper
1 tablespoons lemon juice (optional)
1/8 teaspoon hot pepper sauce (optional)
2 teaspoons shredded Parmesan cheese (optional)
1 teaspoon grated lemon peel

Directions
1. Heat oil in a saucepan over medium-high heat. Add onions and saute until soft. Add garlic and cook a minute longer.

2. Add the squash and saute for 3 minutes.

3. Stir in broth, salt, and pepper to taste. Bring to a boil. Reduce heat, cover, and simmer for 5 minutes or until squash is tender.

4. Transfer soup to a blender and mix until smooth. Return all to the pan.

5. Stir in lemon juice and hot pepper sauce, if using; heat through. Sprinkle each serving with cheese, if desired, and lemon peel. Serve warm or chill and serve cold.

Yield
Approximately 1 quart, or 2-4 servings

The post The Best Foods to Buy at the Farmers’ Market This Summer appeared first on Sonima.

If you’re sniffling more than smiling about the warming temperatures, consider adding these four foods to your diet to help ease the irritation. They’ve all proven to potentially fend off seasonal allergies. Although they will not help you in the midst of an allergic reaction, they can help your body feel less inflamed and, therefore, less susceptible to allergies over time. It doesn’t hurt that these ingredients are all delicious and good for you, no matter how you’re feeling.

1. Onions

Onions are so common in recipes that we often overlook their nutritional powers. They’re actually “the most studied food products in relation to their anti-allergic properties,” scientists wrote in a review published last May in the journal Molecules. Much of this research is on quercetin, a strong flavonol found in onions. Quercetin is a bit of an unsung hero: It stimulates the immune system, fights inflammation, and inhibits the release of histamines, which are chemicals that cause allergic reactions. If you are allergic to onions or don’t like them, apples, broccoli, and berries are also good sources of quercetin.

2. Broccoli Sprouts

These days you can find various types of sprouts in most grocery stores. Consider trying broccoli sprouts, which many people say taste like radishes. In a 2014 study published in Food & Function, UCLA researchers first exposed 29 adults to diesel exhaust particles (DEP) and recorded how their bodies reacted. Then, after those people took a broccoli sprout extract daily for four days, they were exposed to the DEP again. This time, their white blood cell response was 54 percent lower. Researchers say eating broccoli or broccoli sprouts may help reduce the impact of particulate pollution on people with allergies and asthma. Added bonus: These little sprouts have shown to help the body detoxify unwanted materials and have even been associated with down-regulating cells that move our bodies in the direction of cancer. Credit a powerful antioxidant called sulforaphane.

Broccoli sprouts are easy to add to any salad and great on top of tuna or avocado toast. I also have a patient who makes a broccoli sprout sandwich: Spread a romaine or butter lettuce leaf with your favorite condiment and add broccoli sprouts, shredded carrot, and/or shredded jicama.

Related: Do Homeopathic Allergy Treatments Work?

3. Turmeric

Turmeric has long been used in the Ayurvedic medical system to treat seasonal allergies, and there are thousands of studies demonstrating its efficacy. Much of this focuses on curcumin, an anti-inflammatory substance in turmeric. For example, taking curcumin capsules improved airway obstruction for 77 patients with bronchial asthma in a 2014 study published in the Journal of Clinical and Diagnostic Research. Curcumin’s ability to reduce inflammation also helps with our body’s natural reaction to allergies.

Many people will add turmeric to scrambled eggs, soups, and beans. Simply add as much as pleases your taste buds. My favorite way to use it is in a tea:

Turmeric-Ginger Tea

Share

Tweet

Pin

Healthy turmeric drink in blue mug on table

Ingredients

• 2 teaspoons fresh or powdered turmeric
• 1 teaspoon freshly grated ginger
• Natural sweetener (optional)
• Fresh lemon juice (optional)

Directions
1. Simmer turmeric and ginger in 12 to 16 ounces of water for 10 minutes. Then cover and let steep a few minutes.
2. Strain, adding sweetener and lemon juice, if desired. (Some hard-core turmeric-ginger tea drinkers prefer not to strain their tea and eat the spices. This is more therapeutic, but not for everyone.)

Yield
1 serving

4. Pineapple

Bromelain, a mixture of enzymes found in pineapple, has been analyzed for its anti-inflammatory, anti-allergic, antiedematous, and antithrombotic properties. In animal studies, Eric Secor of the University of Connecticut School of Medicine discovered that bromelain reduces the immune system’s reaction to allergens and limits airway inflammation. Naturopaths have used high concentrations of bromelain for decades as a first-line of defense before using NSAIDS (non-steroidal anti-inflammatory drugs). Some surgeons even prescribe it for patients post-operation because it can make a remarkable difference in swelling.

The post 4 Foods That Fight Seasonal Allergies appeared first on Sonima.

For as many bad brain foods that exist, there are also lots of healthy and tasty options that scientists say can enhance your grey matter’s function, including protecting your memory. Fill your plate with these seven delicious dietary items regularly and relish in a peace of mind that’s also strong and sharp.

1. Dark Chocolate

As if you needed another reason to reach for the dark stuff after a meal, here’s one more: In a new study published in the journal Appetite, researchers reported that chocolate consumption is associated with improved cognitive function. Eating chocolate at least once a week was correlated with superior visual-spatial memory and organization, scanning and tracking, verbal episodic memory, and working memory. Though scientists don’t know the exact mechanism, they suspect that it may be the cocoa flavanols, which increase blood flow to the brain. It could also be the methylxanthines, which are plant compounds that have been shown to boost concentration levels. The darker the chocolate, the better. Start with 50% cacao and work your way toward a higher percentage (the bitterness is an acquired taste). Pick brands with the least amount of sugar and ideally go for organic, which has less chemicals.

2. Wild Fatty Fish

Researchers keep finding health perks in consuming omega-3 fatty acids, including brain benefits. In a 2014 study published in the American Journal of Preventive Medicine, eating fish once a week was associated with more gray matter in brain regions responsible for memory and cognition. The hippocampus, which is the memory and learning center, was 14% larger in those who ate fish once a week. This change wasn’t seen in those taking fish oil supplements. That means you’ve got to eat it fresh out of the water, like this simple salmon recipe below. The type of fish you eat doesn’t matter, as long as it’s wild-caught to avoid chemicals, pollutants, and contaminants.

Simple Salmon

Ingredients
1 teaspoon dried basil (or another herb if you don’t like basil)
1/2 teaspoon Himalayan sea salt
1 pound wild salmon
Olive oil or butter

Directions
Mix together basil and sea salt. Rub mixture into salmon. Drizzle with olive oil or butter and broil, grill, or bake until done.

Yields
2-4 servings

3. Black Coffee

Go ahead, pour yourself a second cup. In a 2015 study of older adults, those who consistently drank one to two cups of coffee daily had a significantly lower risk of cognitive impairment, compared to those who never drank coffee. The hitch: consistency is key. People who increased their consumption had a greater risk of cognitive impairment. Scientists say caffeine appears to contain neuroprotective elements that may keep the brain healthy. If you don’t consume coffee, there’s no reason to start the java addiction now. But if you do, know that scientists believe black coffee has the greatest benefits. If you prefer tea, oolong tea has been shown to improve cognitive function.

Related: On Your Fourth Cup of Coffee? New Dietary Guidelines Approve

4. Walnuts

Rumor has it, the Chinese once believed that walnuts were good for the brain because these nuts resembled one. Now, some 2,000 years later, scientists have discovered that this silly-sounding theory wasn’t too far off. Studies show a small handful a day may be enough to shield your brain from the negative effects of aging. A 2015 study published in The Journal of Nutrition, Health & Aging examined the diets of thousands of American adults and found that those who ate about five walnut halves daily performed better on six cognitive tests. Walnuts are rich in vitamins, minerals, antioxidants, and the omega-3 fatty acid alpha-linolenic acid. Earlier research shows that these compounds in walnuts prevent against oxidative stress and inflammation, which can reduce the risk of developing neurodegenerative disease as well as cardiovascular disease. You can use whole or crushed walnuts as you would a condiment, adding them to salads, oatmeal, rice, buckwheat, quinoa, smoothies, and more.

5. Blueberries

One of the original superfoods, blueberries are tiny, but mighty. In a study presented at the 251st National Meeting & Exposition of the American Chemical Society last March, researchers gave adults with cognitive impairment blueberry powder or a placebo once daily for four months. Those who took the powder (the equivalent of 1 cup of berries) improved their memory and other brain performance. A small 2010 study on blueberry juice reported similar results. Researchers say the blueberries’ anthocyanins—pigments that give them their dark blue hue—may reduce inflammation and help the memory centers of the brain fire more efficiently. Some scientists also believe an antioxidant in blueberries called pterostilbene may help stave off Alzheimer’s. If you are over age 50 and the disease runs in your family, you may want to consider a real blueberry supplement.

6. Leafy Greens

If you’re already saying ‘oh, kale yes’ to dark leafy greens on a daily basis, here’s more good news: Besides being packed with nutrients, foods like kale, spinach, and collard greens, also contain lutein, which are carotenoids, a naturally occurring pigment in some plants, reports a study published in Frontiers in Aging Neuroscience last December. Researchers from the University of Illinois at Urbana-Champagne found that people with high levels of lutein in their blood had thicker gray matter in the parahippocampal cortex, the part of the brain that plays a role in memory encoding and retrieval. They also scored higher on intelligence tests. Leafy greens may also increase natural nitric oxide in your body, expanding your blood vessels slightly so that you have better circulation, which is good for your overall health.

7. Eggs

If you typically eat only egg whites, stop tossing out the yolks. They contain a B vitamin called choline, which your brain needs to function properly. Researchers tracked the diets of 1,400 adults for 10 years and found that those who ate more choline performed better on memory tests. Choline helps with neurotransmission so your nervous system can efficiently communicate within itself and with your other organs. As a bonus, choline is also good for your hair, skin, and nails. I recommend poached eggs.

The post 7 Foods to Boost Your Brain Power appeared first on Sonima.

1. Eat plant protein.

Plant protein has been gaining popularity in recent years, and now there’s even more reason to enjoy it. In a study published last fall in Food Nutrition Research, researchers fed 43 men three different breakfasts: a high-protein patty made of legumes, a high-protein patty made of veal and pork, or a low-protein patty made of legumes. The men who ate the first patty reported feeling fuller, and they ate 95 to 105 fewer calories at lunch. Researchers say the combination of fiber and protein in the legumes helped provide those feelings of satiety. This isn’t to say that plants are necessarily “better” than meat, but rest assured, you won’t starve if you eat plant-based meals.

Try this recipe featuring chickpeas that a friend of mine shared with me a decade ago. You can modify it how you like, adding raw onion instead scallions, various of your favorite spices, apple cider vinegar instead of umeboshi (pickled Japanese plums) vinegar—make it your own!

Chickpea Tuna

Ingredients
1 can (15.5 ounces) chickpeas, drained and rinsed
1/4 cup vegan mayonnaise
1 1/2 teaspoons celery seeds
1/4-1/3 cup small diced celery stalk
1-2 teaspoons whole-grain mustard
1 tablespoon umeboshi vinegar (this makes it taste more like fish)
Spices to taste, optional (black pepper, cayenne, thyme; Himalayan sea salt)

Directions
1. Place chickpeas in a food processor and pulse two or three times to roughly chop. The texture will resemble tuna if you keep the chickpeas in bigger pieces.
2. Add remaining ingredients and pulse two or three times more to incorporate.
3. Serve on bread with lettuce like a tuna sandwich or as a dip with crackers.

Yield
3-4 servings

2. Add probiotics to your diet.

Although a lot has been said about the connection between probiotics and gut health, we’re now learning how they may play a role in weight management, too. A study published in the journal Cell Host and Microbe at the beginning of this year reported that our gut bacteria may help or hamper our diet efforts. Scientists found that people consuming the standard American diet have less diverse gut microbiome. This means that when you switch to a lower-calorie, plant-heavy diet, it may take longer to reap the rewards. So don’t give up if you don’t see the benefits of a better diet right away.

In an unrelated, meta-analysis of 25 studies, Chinese researchers discovered a connection between taking probiotics and reduced BMI and body weight. The best results seem to happen when you take more than one strain of probiotic for more than two months.

The research on probiotics, such as fermented foods and supplement pills, and weight loss is just beginning, but I am an enormous fan of probiotics. Even if you don’t lose weight, what you often will lose is inches. The number on the scale may be the exact same, but suddenly your pants will zip up easier because probiotics improve digestion and reduce gas and bloating. Each person has to experiment with probiotics, as certain strains are good for certain people at certain times. Our needs change, and so should the probiotics we use.

Related: The Profound Health Benefits of Probiotics

3. Embrace healthy fat.

As much as we all keep saying fat doesn’t make you fat, some people still fear this macronutrient. However, in a study published in The Lancet, researchers put more than 7,000 men and women on one of three diets: a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with nuts, or a low-fat diet. Everyone lost weight, but those in the olive oil group lost about a pound more than the low-fat dieters. They also gained less belly fat. The researchers say these results show it’s best not to restrict the intake of healthy fats if you are looking to maintain your weight.

Healthy fats are known to balance blood sugar and slow down digestions, which keeps you more satisfied. That can help you eat less overall and lose weight. Include some healthy fat in every meal. Try my go-to vinaigrette. This is another recipe you can customize. You can add Dijon or whole-grain mustard. For those who like sweet dressings, you can add a teaspoon of honey, and you can use lemon in place of vinegar (you’ll need the juice of 1/2 to 1 lemon).

Mason Jar Vinaigrette

Ingredients
1 cup cold-pressed, extra-virgin olive oil
1/4 cup balsamic, apple cider vinegar, or red wine vinegar
Seasonings to taste (granulated garlic, fresh thyme, fresh oregano)
Himalayan sea salt to taste
Black pepper to taste

Directions
Place all ingredients in a mason jar. Shake well. Keep in the refrigerator.

Yield
6-8 servings

4. Keep your metabolism going strong.

The jaw-dropping weight loss results seen on NBC’s hit show “The Biggest Loser” can make it seem like ultra-low-calorie diets and hours of intense exercise is the only way to drop pounds, especially if you want to slim down fast. Don’t believe everything you see on TV: Scientists followed up with 14 “Biggest Loser” contestants and found that, after six years, they had regained 68 to 90 pounds and their metabolic rate (how many calories they burned at rest) had slowed.

It’s proven that the long-lasting, less-stressful way to lose weight is slow and steady. No matter what diet you choose to follow, if you follow it consistently and exercise regularly, rather than doing anything extreme, your metabolism will balance itself out and stay there. So be inspired by “The Biggest Loser”, but don’t try this at home.

5. Don’t worry about your genes.

If you have the fat gene, also known as FTO, it doesn’t mean you are destined to carry excess bodyweight for life, according to a study published in British Medical Journal in September. Newcastle University researchers analyzed eight studies that looked at how effective different weight-loss methods (diet, exercise, drugs) are for people with the FTO gene. They found that the gene didn’t affect how much weight someone lost, no matter what method they used to slim down.

I’m not surprised by this study. Truth is, we can down-regulate many of our genes. That means if you have a healthy lifestyle, you can reduce the production of certain genes. This gives you some power and control over your weight fate—to a degree. No matter what’s in your family medical records, focus on creating good-for-you habits and being the author of your own health history.

The post The Best New Science for Weight Loss appeared first on Sonima.