The lifestyle that has helped Bernando achieve a healthy, long life

LaPallo says he has not been sick one day in his life and accredits this to eating all organic fruits and vegetables, walking every morning, and avoiding red meat, fried foods and fast food at all costs. He says his father instructed him at an early age to stay away from red meat and he has always believed this to be best for good health.

So what are the five foods he eats to stay healthy and age well?

Garlic, chocolate, cinnamon, olive oil, and honey. That’s right, LaPallo eats these foods daily in addition to organic fruits and vegetables and accredits these five special foods to his success.

Garlic is a powerful immunity enhancer, cancer fighter and liver detoxifier. Chocolate has been known to help many people live a long life. It has incredible anti-inflammatory, anti-aging and immune-boosting properties. Cinnamon is a fantastic spice for anti-aging, immunity, blood sugar and heart health. Olive oil is another powerful anti-inflammatory food, as well as a great source of Vitamin E, healthy monounsaturated fats for your heart, and contains high levels of cancer-fighting properties. And finally, honey is a powerful miracle food that has been used for hundreds of years for its anti-inflammatory, anti-aging and heart health benefits.

Bernando also loves whole grains, broth and healthy dishes like soups and salads. You can get his recipes on his blog for barley soup, fresh fruit salad and more.

Bernando’s father was a doctor who also lived to 98 years old. Bernando not only took his father’s advice on how to eat well, but also how to live well. Bernando likes to read, do crossword puzzles and other life-enhancing activities daily. He says he has learned and seen so much throughout his life, and always wanted to live healthily so he could age well.

In LaPallo’s words, “As the old saying goes, you are what you eat. And that’s very true.”

Bernando LaPallo lived to 114 years young, his life and vitality maintained through a regiment that he followed for his entire life. He exercised and ate foods that he knew would protect his body and lengthen his life.

Salmon vs Tuna vs Tilapia vs… (The #1 Worst Fish for Your Heart)

Eating wild-caught fish is good for your heart… right? WRONG.

According to Dr. Sam Walters – one of America’s #1 heart specialists – there’s ONE fish you should avoid like the plague.

This so-called “healthy fish” is contaminated with toxic chemicals… that are literally DEADLY for your heart. Yet 97% of Americans eat it at least once a week.

Try to guess which one it is:

1. Tilapia
2. Tuna
3. Atlantic Salmon
4. Sardines

So click on your guess…

Or tap below to get the correct answer from Dr. Sam Walters himself:

>> Never eat THIS fish (it’s DEADLY for your heart).

Original Article by Heather McClees can be found here

Editor’s Note: Bernando LaPallo passed away on December 19, 2015.

The post 114-Year-Old Man Attributed Good Health To These 5 Foods appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

There are certain combinations that for some reason just click. Natural ingredients that work well on their own, but when combined create something only just short of miraculous. One such combination, in my opinion at least, is used coffee grounds and turmeric.

The health benefits of coffee and turmeric

The benefits of both these ingredients are well established. Particularly in India and other parts of Asia, turmeric has a long and fruitful history of both therapeutic and superficial use. In literature, turmeric has demonstrated time and again it’s ability to lower inflammation in the body, fight cancer, ease joint pain and swelling associated with arthritis, moderate the symptoms of diabetes, regulate cholesterol, and so much more.

In the beauty world, the efficacy of turmeric is validated more by anecdotal evidence than scientific findings, but the results are no less miraculous. It can be used to speed the healing of wounds and allow your skin to heal faster, it slows signs of aging on skin and hair, it improves skin elasticity, fights acne, balances dry or oily skin, and lightens stretch marks. The studies that have been conducted in this area verify most of these claims. Turmeric reduces UV-induced skin damage and prevents skin carcinogenesis, so why shouldn’t it also improve elasticity or fight the signs of aging?

Turmeric might be at the forefront of the health food industry, but coffee isn’t too far behind. Beyond conventional fears of the high caffeine content in coffee, whole or fresh-ground coffee beans are absolutely loaded with antioxidants and health-supporting compounds. And, in many cases, the caffeine contained within actually helps our bodies utilize these compounds more effectively. Drinking or supplementing with high-quality coffee beans can alleviate pain, increase fiber intake, lower risk of type 2 diabetes, fight depression and anxiety, and protect against neurological disorders.

And the coffee benefits don’t stop there. Coffee is now a familiar face in many holistic beauty treatments. It can reduce puffy eyes, minimize cellulite, exfoliate and freshen the skin, increase circulation to the skin and hair follicles and plenty more.

As you can see, the healing and beauty-promoting benefits of both turmeric and coffee are almost legendary. But combine the two, and you’ve got yourself something quite extraordinary. Here’s how to make an awesome coffee ground and turmeric scrub to promote healthy, supple skin.

Easy coffee and turmeric scrub recipe

This is one of those recipes that you can adjust to suit your needs. Got super dry skin? Why not add in a little milk or aloe vera for an ultra-moisturizing effect. Suffer from infections or icky skin overgrowths like athlete’s foot? You might want to add in a little raw honey for an antibacterial component. Feel free to experiment with what works for you, because everybody’s skin is different!

Before we begin, a slight word of caution: if you’ve ever cooked with turmeric before, you’ll know that it’s amazingly hard to wash out of clothing and even skin — there’s a reason why many cultures continue to use turmeric to dye their fabrics a rich orange color! With this in mind, those of you with particularly fair skin should take care. Smearing a whole lot of this amazing ground coffee and turmeric scrub onto your face may leave your skin looking a little on the orange side for a few hours afterward (don’t worry, it’s not permanent!), so you might want to hold off on using it until after work. And if you apply the scrub just before bed, consider putting an old towel down on your pillow so you don’t stain your pillowslip and unsightly color!

With those cautions out of the way, it’s time to get down to business.

Ingredients

• 1/2 cup turmeric powder
• 1/2 cup coffee grounds (fresher is better!)
• 2 cups water
• 2 Tbsp coconut oil (optional)
• 1 Tbsp honey (optional)

Instructions

1. First, you need to have some coffee grounds on hand. Next time you go to the supermarket, buy some whole coffee beans and the next morning, grind up the beans and make yourself a delicious fresh cuppa. Pour the coffee grounds that are left behind into a jar and place in the fridge, to be used in your scrub within the next couple of days.
2. Next, pour two cups of water into a saucepan and add in half a cup of ground turmeric. Simmer the mixture over medium heat, stirring regularly, until a thick paste begins to form. This may take a while, so be patient!
3. After your turmeric paste has formed, transfer the paste into a wide-mouthed jar or bowl and add in your coffee grounds. Stir thoroughly to ensure it is evenly mixed through, and at this point you can add in your coconut oil or honey. The coconut oil adds more of a moisturizing element to the scrub, while the honey adds an antibacterial element. Keep in mind that both these additions can cause the scrub to turn semi-solid below room temperature, so you’ll need to keep it in a warm spot of the house or put it in the sun for a while before you use it.

How to use the coffee and turmeric scrub

Now that your coffee and turmeric scrub is ready, it’s time to use it! Scoop a dollop out with your hand and apply it to your face, like you would a face mask. You can also apply it to any other area of your body you like! Leave the coffee and turmeric scrub on for 10 to 15 minutes, then remove it with a hot facecloth or in the shower. If your skin looks a little stained afterward, simply apply some coconut oil and gently rub the area with a cotton pad to remove it.

Because the coffee grounds are a strong exfoliant, it’s best not to use this coffee and turmeric scrub more than once a week. Even at this low application rate, you’ll likely see excellent results almost immediately.

Scrub away and enjoy!

The post Try This Coffee Ground And Turmeric Scrub For Better Skin appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I love rice, but don’t like to eat a lot of carbohydrates anymore. I find that many carbohydrates, especially grains like rice, easily make my blood sugar levels jump. And in terms of health and longevity, keeping blood sugar levels low and stable is the name of the game.

This delicious meal is easy to make, full of massive nutrition, and low carb as well. I recommend using wild caught sockeye salmon for the highest omega 3 fats and flavor.

You can make your own cauliflower ‘rice’ by cooking up a head of chopped cauliflower, but if you can find it at your grocery store, frozen cauliflower ‘rice’ is a great time saver. All you need to do is pop it in a pan, warm it up and add it to your favorite recipes instead of rice. Tastes great, and you get the health benefits of cruciferous vegetables.

Ingredients

• 2-4 sockeye salmon filets
• 4 cups of cauliflower rice (I used frozen cauliflower rice)
• ½ red pepper, chopped or minced
• 1 carrot, chopped in small pieces
• ½ cup frozen green beans
• 1 small baby bok choy, sliced
• 2 T minced onion
• 1-2 cloves garlic, minced
• 1/2” piece of fresh ginger, minced
• ½ cup frozen peas (optional)
• 1 egg, scrambled in the pan (optional)
• 4 T extra virgin olive oil or butter
• 1-2 tsp soy sauce
• 1 T Teriyaki sauce (I used San-J gluten free tamari Umami sauce from Whole Foods)

Directions

1. In a large saucepan, heat 2T oil or butter, and add in red pepper, carrot, onion, garlic and ginger. Cook and stir for 2-3 minutes until soft. Add in green beans and peas and cook for 3-4 minutes. Add the bok choy and stir. Add frozen cauliflower, soy sauce. Stir and let cook 5 minutes or so with lid on till cauliflower is soft and tender. Set aside. Add more butter or oil and add egg, scrambling in the pan. Stir egg and ‘rice’ ingredients together.
2. In another saucepan, cook the salmon with oil or butter, turning once. Cook about 7-10 minutes until done inside–pink, but not dark pink. Drizzle with teriyaki sauce or umami sauce and serve on top of the fried ‘rice’ mixture. Squeeze a lemon or lime over the top and serve. May be served in a bowl with some sliced cucumber, sliced avocado, and mung bean sprouts on the side, for a salmon fried rice ‘bowl’.

The post Teriyaki Salmon with Cauliflower Fried ‘Rice’ appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

A wonderful, festive holiday salad, good any time of the year.

Everyone bashes kale these days, but it still contains a lot of super nutrients including magnesium, calcium, phosphorus, and potassium. Also, vitamin A (important for eye health and a strong immune response), vitamin C—also good for immune system and collagen repair, and vitamin K for bones and teeth. Kale also contains lots of absorbable folate, key for mental health and nervous system, alpha linoleic acid (a type of omega 3 fat), and lutein and zeaxanthin, important to prevent macular degeneration and fight aging.

The squash is full of fiber, carotene, and vitamin C as well, and pomegranate is loaded with antiaging, cancer fighting nutrients as well.

I made up this salad for a holiday get-together and it was a big hit! I hope you love it too.

Note: All measurements are approximate.

Ingredients

• 1 Bunch of dinosaur kale or baby kale
• ½ cup or so of pomegranate seeds
• 1 small or half large butternut squash, cubed and baked
• Handful of sunflower seeds, pine nuts, almonds, or pumpkin seeds

Dressing

• 1 orange, squeezed
• ½ lemon or lime juice
• ¼ cup olive oil

Directions

1. Massage kale with a rolling pin. This makes it much more tender to chew. De-stem kale and chop in small bite-sized pieces.
2. Cube the squash and toss in a bowl with a drizzle of olive oil, a tsp or so of maple syrup, salt, pepper, and a tiny sprinkle of cayenne (optional). Bake in a 400F degree oven for 15 minutes or so until soft. May need to be stirred on baking sheet halfway. Remove from oven when tender and still slightly firm, and cool.
3. Add kale to salad bowl with pomegranate seeds, squash, and sunflower seeds. Mix up dressing, toss and serve. This salad works well if you want to make it ahead of time and keep in the refrigerator until ready to serve, up to 24 hours.

Wishing you good health and a soaring spirit.

The post Festive Kale, Squash, and Pomegranate Salad with Citrus Dressing appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day…

By Katherine Marko, TheAlternativeDaily.com

When I was a teen, hydrogen peroxide was my go-to teeth-whitener, and something I would spray on my hair to get that “sun kissed” look. Years later, you can still find a bottle in my medicine cabinet as an inexpensive way to whiten teeth, and disinfect cuts and scrapes.

What is hydrogen peroxide?

Hydrogen peroxide (H2O2) is a pale blue liquid, which appears colorless, and is slightly more viscous than water. It’s a weak acid made up of hydrogen and oxygen and a strong oxidizer often used as a cleaning agent. When used topically, hydrogen peroxide foams and fizzes due to the enzyme catalase, according to Medical Daily. This reaction has a bleaching and disinfecting effect that works for several applications.

Remove earwax

All humans and other mammals have earwax. It consists of shed skin cells, hair and the secretions from glands of the outside ear canal. Although gross, it serves its purpose. Namely, protecting the ear canal against bacteria, fungi and water. But, too much earwax and your ears may feel full, affecting your hearing.

Although most experts agree that removing earwax is not entirely necessary, you may still want to clean your ears time and again. The problem is, rooting around your ear canal with a Q-tip can actually push wax further inside. So, instead of cleaning your ear out, the wax gets stuck. As a result, wax builds up on top of it, creating a dangerous blockage or “impaction,” according to NYU Otologist Dr. Erich Voigt, for businessinsider.com.

Hydrogen peroxide can safely remove earwax buildup, according to PubChem. Most over-the-counter wax removal drops basically contain oil and peroxide solutions. Hydrogen peroxide releases oxygen in the ear and foams, causing ear wax to soften and loosen. To use hydrogen peroxide at home, simply lie down on your side, with one ear facing up, says Healthline. Use an eyedropper to drop one or two drops of peroxide into your ear. Keep still for five minutes and then sit up. Blot the outer ear with a tissue to absorb any liquid that comes out. And then, repeat the process on the other ear.

A method that I prefer is using a Q-tip — soaked in hydrogen peroxide — to administer it into my ear. I don’t push it into the ear canal, but merely let it sit in the ear opening, and allow it to gently drip in. After about a minute or so, I dry my ear with a tissue.

Lighten hair

Hydrogen peroxide is a bleaching agent that has been used to lighten hair for years. Peroxide penetrates the hair shaft and removes the natural pigment of the hair — hence the expression “peroxide blonde.”

Here’s what I used to do to lighten my locks. Simply dilute one part of three percent hydrogen peroxide with one part water, and pour it into a spray bottle. Wet your hair, and then spray the solution on your entire head or just the strands you want to lighten. Then, comb it through. Blow-drying your hair will accelerate the effect. Follow by washing your hair and deep conditioning it to prevent drying. This won’t give you a peroxide blonde look, but it will give you more natural highlights. You can also use this solution as a gradual lightener, over time.

Healing wounds

Unlike using alcohol to disinfect a wound, using peroxide will definitely remove the “ouch” factor from the equation. Hydrogen peroxide cleans wounds by moistening and loosening dried blood and any dirt in the wound. It also removes dead tissue. Peroxide foams on contact, and the fizz produced helps to mechanically clean the wound. It’s for this reason that you should keep a bottle in your first-aid kit to clean a wound when no clean water is available.

But, here’s the thing: according to Sciencing, it can also destroy the cells called fibroblasts, which rebuild the connective tissue to heal the wound. So, for this reason, it’s not recommended for long-term use. In addition, although hydrogen peroxide is widely used as an antibacterial agent, it’s effectiveness is up for debate. Certain types of bacteria, such as staphylococci, have an enzyme called catalase, which breaks hydrogen peroxide down to water and oxygen, actually diluting it.

Research published in PLOS looked at the effectiveness of hydrogen peroxide on wound healing. In agreement with previous studies, researchers found that wounds display a positive effect when treated topically with peroxide. But only when in lower concentrations were used. Subsequently, higher concentrations actually delayed healing. So, to clean and promote healing in wounds, stick to lower (three percent) solutions, generally found at the drugstore.

Whiten your teeth

The most important thing people want to change about their smile is the whiteness of their teeth, suggests a survey conducted by Kelton Global for the American Academy of Cosmetic Dentistry (AACD). And almost 100 percent of those surveyed believe a great smile is one of their most important “social assets.” But why pay hundreds of dollars to whiten your teeth when you can have the same results for pennies? In fact, even professionally applied tooth bleaching products used by dentists contain hydrogen peroxide.

However, those peroxide concentrations range from 25 to 40 percent and are sometimes used together with a light or laser, which are supposed to accelerate or activate the whitening process. But, according to the American Dental Association, most studies report there is no additional long-term benefit with light-activated systems.

Hydrogen peroxide and baking soda teeth whitener

Create a simple whitening solution with hydrogen peroxide and baking soda to gently remove stains. Here’s what you’ll need:

Ingredients

• 2 Tbsp. hydrogen peroxide
• 1 Tbsp. baking soda

Equipment

• Small bowl
• Spoon
• Toothbrush

Instructions

1. Add the hydrogen peroxide and baking soda into a small bowl. Stir to combine into a paste.
2. Dip your toothbrush in the mixture and start brushing.
3. Allow the paste to stay on your teeth for about a minute, and then rinse thoroughly.

I personally use this homemade whitening paste, but only once or twice a month. If you have very bad stains on your teeth, you could use it initially once a week until you notice an improvement. More often, however, and the baking soda could break down the enamel over time, causing sensitivity. And of course, make sure to maintain your regular oral care regimen.

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The post Hydrogen Peroxide For Teeth Whitening, Hair And More appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Perhaps you’ve been to a fancy Italian restaurant and heard the waiter reciting the specials and when he gets to the salad, one of the ingredients he mentions is radicchio. Radicchio, pronounced, “Rah-DEEK-ee-oh”, is a magenta-colored leafy Italian vegetable with a ton of flavor and health benefits.

Radicchio belongs to the same family as dandelions and other vegetables in the chicory family, including Belgian endive. Radicchio looks a lot like red cabbage, but it has its own remarkable bitter-spicy flavor. Radicchio’s uniquely bitter flavor makes it a great addition to salads, but it also is deliciously mellow when grilled or sautéed.

There are several different varieties of radicchio, but Chioggia is the variety you see most often in the grocery store. It usually comes in a small round head, much like a head of cabbage. Radicchio is mostly grown in the Mediterranean, but in the U.S., radicchio is also grown in California.

Like many leafy vegetables, radicchio is high in vitamins and minerals, especially vitamin K which helps with blood clotting. Radicchio also contains vitamin C, vitamin B6, vitamin E, calcium, magnesium, zinc, copper, and a little bit of iron.

Radicchio has also been used in the past for wound healing, treating diarrhea, heart health, and maintaining blood sugar.

Like many brightly colored vegetables, radicchio is known for being high in antioxidants and protecting your body from damaging free radicals. Free radicals, which can come from many things in the environment, can damage the DNA in cells and lead to diseases such as cancer, heart disease, inflammation, and even dementia.

The deep pinkish purple of the radicchio leaves contains a powerful antioxidant called anthocyanin. Dark red grapes, cherries, blueberries and other blue, purple, or red fruits and vegetables also contain this antioxidant.

Anthocyanins are known to possess diabetes-fighting, cancer preventative, anti-inflammatory, pathogen-destroying and fat-fighting effects—in addition to preventing cardiovascular disease.

In fact, anthocyanins are so powerful, that they have potential pharmaceutical ingredients for medication. This study found these antioxidants effective at fighting a type of liver cancer. Other studies have shown the antioxidants in radicchio protect red blood cells. Anthocyanins also protect the skin from aging and help prevent cognitive decline in the elderly. In short, these antioxidants are the perfect anti-aging, preventative medicine.

Let’s take a look at some of the other incredible health benefits of radicchio:

• Cancer-Fighting—The high levels of antioxidants in radicchio help fight free radical damage. Free radicals damage cells’ DNA. Cells with damaged DNA often can reproduce into cancer cells. Radicchio’s ability to protect cell DNA, helps the body to create new, healthy cells and prevent cancer and metastasis.
• Healthier Heart and Blood Vessels—Inflammation is one of the primary causes of heart disease. When inflammation levels are high, the body sends out cholesterol to coat the blood vessels and the heart to protect from damage. When cholesterol and inflammation levels are high, risk levels for strokes and heart attacks go way up. Radicchio’s antioxidants help to lower inflammation and fight high cholesterol, protecting the heart, brain and the blood vessels.
• Diabetes Control—Radicchio contains a type of fiber that is called ‘inulin’. This fiber can help control blood sugar levels and keep them stable—something that is important for those with diabetes. Radicchio also contains caffeic acid and choric acid that can increase glucose uptake in the muscle cells where it will be utilized, rather than leaving the glucose in the bloodstream where it can cause damage. This substance can also stimulate the pancreatic cells to secrete more insulin, further helping to control blood sugar for diabetics.
• Weight Loss—The fiber and antioxidants in radicchio can help improve digestion—preventing constipation, bloating and other GI inflammation. A diet high in colorful vegetables helps you feel full, and is known to help with weight loss and maintaining a healthy weight.
• Smooth Healthy Skin—Radicchio’s high levels of vitamin A, and B-complex vitamins help to fight wrinkles, brighten up the skin and strengthen the hair and nails. B vitamins are especially important for energy and detoxification, as well as fighting inflammation, redness, and dry skin. And the high concentration of vitamin K helps keep skin smooth, glowing, and free of rashes, eczema, and other skin disorders.
• Anti-parasitic—Compounds in radicchio can help fight off certain GI parasitic infections. One study showed its power in fighting GI disease in livestock and another study showed its effectiveness against roundworm in pigs.

Want to try some radicchio? Try tearing up some leaves in a salad for some color and flavor interest. It pairs well with blue cheese topping, and arugula. Or if the bitterness is too much, roasting radicchio on the grill will bring out a smooth nutty flavor, most anyone would enjoy.

Try this recipe from Bon Appetit magazine.

Ingredients:

• 2 large heads of radicchio, halved through core end. Cut each half into 3 wedges with some core still attached to hold the leaves together.
• 3 tablespoons extra virgin olive oil
• 1 TBSP chopped fresh thyme
• Balsamic vinegar (for drizzling)

Directions:

1. Preheat grill to 400-450°F. Rinse radicchio wedges in cold water; gently shake off excess water (do not dry completely). Place radicchio in large bowl. Drizzle with olive oil and sprinkle with thyme, salt, and pepper; toss to coat.
2. Arrange radicchio wedges, 1 cut side up, on grill. Roast until wilted, about 12 minutes. Turn over and roast until tender, about 8 minutes longer.
3. Arrange radicchio on platter, drizzle with balsamic vinegar, fresh thyme, salt and pepper, and serve.

References:
https://www.bonappetit.com/
https://phlabs.com/nutrients-benefits-radicchio
https://www.healthline.com/nutrition/radicchio
https://phlabs.com/nutrients-benefits-radicchio
https://draxe.com/nutrition/radicchio/

The post What is this vegetable called Radicchio appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

This delicious salad has the best of summer in it!

Cucumbers that hydrate your cells to reduce wrinkles, arugula which is full of folate to boost your mood, cancer-fighting antioxidants and fiber, tomatoes which contain lycopene to protect your skin from sun damage, red pepper which contains lots of vitamin C to work with collagen diminishing wrinkles and fighting aging, parsley that contains magnesium—important for over 300 enzymatic reactions in the body, and red onion, full of immune fighting quercetin.

Enjoy this salad for lunch or as an accompaniment with grilled chicken or grass-fed burgers. Your skin and body will thank you!

Ingredients

• Arugula greens
• 1 red pepper – cut to bite size pieces
• 1 half red onion – cut to bite size pieces
• 2 Roma tomatoes – cut to bite size pieces
• 1 medium cucumber – cut to bite size pieces
• 1 can of garbanzo beans, more or less
• Juice of half a fresh lemon
• Handful of fresh parsley – chopped fine
• Handful of fresh basil leaves or other fresh herbs – chopped fine
• 2-4 T Primal Greek dressing or mix your own with extra virgin olive oil, balsamic or wine vinegar, herbs, and a pinch of sugar
• Pecorino, Parmigiana or feta cheese, crumbled or shaved
• Sea salt and pepper

Directions

1. Chop all veggies and herbs except arugula.
2. In a large bowl, mix vegetables with garbanzos, lemon juice and dressing.
3. Arrange arugula on plate and spoon vegetable mix over the greens.
4. Top with shaved or crumbled cheese. Add salt and pepper if desired.
5. Serves 2-4 people.

The post Mediterranean Salad Recipe appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

You may be seeing mushrooms as ingredients in everything from kombucha to coffee drinks to protein powders and supplements to healthy snacks lately. Mushrooms are everywhere and they have been discovered as the new ‘superfood’.

Medicinal mushrooms have been used for centuries around the world to fight cancer, enhance or modulate immune response, boost brain power and focus, increase antioxidants, lower blood pressure, help with sleep and relaxation and more. Mushrooms are reported to have antimicrobial, anti-inflammatory, cardiovascular-protective, antidiabetic, liver-protective, and anticancer properties.

While mushrooms are not the richest source of common micronutrients like magnesium, calcium, and vitamins, they are full of harder-to-get nutrients like selenium, copper, and pantothenic acid—as well as having some unique nutrients you can’t get in other foods.

Did you know you can take fresh mushrooms, lay them out in the sun for a couple of hours and they will synthesize more vitamin D? Yes, indeed. Pretty awesome.

The most interesting properties of mushrooms come from the rare and unique compounds that won’t show up in any nutrient database. Many edible mushrooms contain substances that perform with therapeutic, medicinal, or pharmacological-like effects.

Some of the more popular and well-known medicinal mushrooms include shiitake, reishi, cordyceps, maitake, chaga, cordyceps, turkey tail, and lion’s mane.

While these are often ingredients sold in powdered form, many of these are also showing up in the produce section of your favorite health food store.

Nootropics are a new form of supplementing to increase brain power, focus, mood, memory, and fight dementia. Several varieties of medicinal mushrooms fit in this category, including, chaga, lion’s mane, cordyceps, maitake, and reishi. And what college student or aspiring professional doesn’t want to increase their brain power?

Mushrooms are also known for their powerful immune-enhancing properties. Many medicinal mushrooms not only make the immune system stronger to fight off pathogens, but these mushrooms also help the body destroy cancer cells as well.

Some varieties of mushrooms can help to modulate the immune system in a way that helps the immune system become more balanced. Strong enough to fight off dangerous pathogens and cancer, but calm enough to lower inflammation and auto-immune health issues.

Here’s an in-depth look at some of the most powerful health-enhancing mushrooms:

Shiitake

Primary Benefits: Best for strengthening the immune system, better liver function, and supporting the cardiovascular system.

Shiitakes are one of my favorite mushrooms, aside from their major health benefits. Shiitakes have a delicious, earthy, almost meaty texture, that makes them a beneficial addition to soups, stews, meat, and vegetable dishes. Shiitakes are denser and higher in protein and iron than many other types of mushrooms.

Shiitakes contains an antioxidant called “L-ergothioneine” which specifically protects the cells from oxidative damage. This amazing antioxidant can only be obtained through diet—most notably, shiitakes.

Shiitakes also contain a polysaccharide—a type of special carbohydrate—that has cancer tumor fighting properties along with immune boosting abilities. This substance, lentinan, is very effective for the immune system. In fact, for people who are immune-suppressed or immune-depressed, lentinan provides added protection.

Reishi

Primary Benefits: Calming, anti-anxiety. Sleep aid and immune modulator.

This mushroom is a very popular medicinal mushroom in that helps alleviate anxiety, depression and help people sleep better. In addition, this powerhouse mushroom helps lower inflammation, fight cancer, and aid in weight loss.

Other reishi mushroom benefits include blood sugar regulation, antioxidant, antibacterial, antiviral, and tumor-fighting capabilities.

What makes this mushroom stand out, however is the calming properties it contains. Reishi contains a compound called triterpene which is the active ingredient in its mood-boosting abilities.

Reishi is also valuable as a treatment for chronic fatigue syndrome. A study in Thailand treated subjects with reishi mushroom or placebo. At the end of the study those who were using the reishi reported a significant increase in quality of life, compared the placebo group.

Reishi supports the growth of Nerve Growth Factor (NGF), which helps boost learning, memory, and longevity.

Many of the polysaccharides contained in reishi mushroom are associated with immune function, and will help modulate the immune system. It is also known to improve sleep, reduce stress and fatigue.

Lion’s Mane

Primary Benefits: Mental clarity, brain function and nerve growth and regeneration.

Lion’s mane is an interesting looking fungus, looking like a big white puffball or even—at first glance—a little like cauliflower.

Do you ever struggle with brain fog? Lion’s mane will help re-establish your mental clarity. This puffball of a mushroom is full of antioxidants and helps immune function, like many other mushrooms.

However, lion’s mane strength comes from the fact that it boosts the production of Nerve Growth Factor and myelin, which is the all-important insulation around your nerves.

NFG and myelin are critical to brain and nerve health. When things go awry, it results in serious neurological diseases including Parkinson’s, Alzheimer’s and MS. Lion’s mane protects from these life-changing illnesses.

In addition, lion’s mane helps improve cognition, making it an excellent learning aid, while calming anxiety and irritability. Sounds like a college student’s best friend.

Lion’s mane also helps to enhance chemotherapy treatments in cancer patients and minimizes the toxic effects.

Cordyceps

Primary Benefits: Increases energy, physical strength and endurance, aids in muscle recovery.

Cordyceps has an interesting history. In the wild, cordyceps is a parasitic fungus that grows on a particular type of caterpillar. Cordyceps is now cultivated so it does not have to be grown on caterpillars, although it still retains its amazing medicinal properties.

Over 200 clinical studies show cordyceps mushrooms improve athletic performance by increasing blood flow and boosting ATP synthesis for greater energy and strength. ATP is the compound that gives our cells energy.

In addition, cordyceps helps to enhance lactate clearance. Lactate is the substance that builds up in muscles during strenuous exercise and creates that muscle ‘burn’ and fatigue. Cordyceps is also known as an antioxidant and reduces oxidative stress, making it the ideal medicinal mushroom for improved athletic performance and better recovery.

In fact, cordyceps first gained a lot of attention, when, in 1993, Chinese female athletes began breaking world records in distance running. Their performance was attributed to a nutrition regimen that involved cordyceps supplementation.

Another study from Japan showed significant increases in creatine and catecholamines in men supplementing with cordyceps. Catecholamines help the body respond to stress, and help the body with “fight-or-flight” reactions. Catecholamines are made in the adrenals as a reaction to stress. The primary catecholamines are epinephrine (adrenaline), norepinephrine (noradrenaline), and dopamine.

And yet another study on endurance cyclists found that cordyceps not only improved cycling performance but it also helped prevent overtraining syndrome (OTS), due to the high levels of antioxidants cordyceps contains.

Researchers concluded that during prolonged exercise ingesting cordyceps helps to elicit superior efficiency while saving energy.

Cordyceps also acts as an immune stimulator by increasing cancer-fighting T cells and ‘Natural Killer’ cells, while prolonging the life and power of our body’s white blood cells. This increases its ability to fight pathogens, infections, and cancer. Cordyceps also acts as an immune modulator, keeping it from overreacting in autoimmune situations. And cordyceps also has a powerful effect on the gut’s immune function as well.

Last but not least, cordyceps helps men increase their testosterone production. Testosterone is necessary for normal sperm development and sex drive. Cordyceps has long been used for the enhancement of sexual function in human beings. Evidence shows that cordyceps can improve reproductive activity, enhance the libido, and restore reproductive function in both men and women. A specific protein found in cordyceps may increase blood flow and help the penis trap blood to improve erections, thereby improving sexual function.

Chaga

Primary Benefits: Boosts immune function, supports liver health, brain health and longevity.

Chaga is not your typical mushroom. It is a fungus that grows on the bark of birch trees in northern Canada, Alaska, Siberia, Northern Europe, and Korea.

Chaga is one of the most potent sources of antioxidants on the planet, so chaga is very efficient at fighting free radicals, stimulating the immune system, protecting the liver, and lowering inflammation. Chaga can also slow aging of the skin, help to lower LDL cholesterol and prevent or slow the growth of cancer.

Chaga’s action on the immune system specifically enhances the activation of NK cells – natural killer cells. These powerful immune cells are part of the innate immune system—our first line of defense—against viruses, bacteria, and other harmful pathogens.

Studies on chaga in animals show it to help preserve acetylcholine for better brain function, learning and memory. Acetylcholine is a brain chemical which is critical for creating new memories, reasoning, focus, cognition, and growth of new synapses. Lack of acetylcholine can result in diseases like ADD, ADHD and Alzheimer’s. Chaga, lion’s mane and reishi are the top three medicinal mushrooms for better brain health.

Avoid chaga if you take blood thinning medication, diabetes medication or if you have kidney disease. Chaga is higher in oxalates, which may prevent the absorption of some nutrients and can bother those who are sensitive to high oxalate foods.

Turkey Tail

Primary Benefits: Boosts immune function, increases natural killer cells, fights cancer

Turkey Tail mushroom is one of the best-researched medicinal mushrooms. It grows on dead logs all over the world, and gets its name from the brown and tan rings that look like the tail feathers of a turkey. It’s very pretty.

Many of the medicinal mushrooms exhibit strong anticancer properties, probably due to their high levels of powerful antioxidants. But turkey tail takes it a step further.

Turkey tail improves the body’s immune function by stimulating cytokine production, which helps to increase the body’s supply of natural killer cells (part of the innate immune systems—your first line of defense) and other immune-boosting functions.

Turkey tail contains a special compound called “polysaccharide-K” that stimulates the immune system, especially in fighting cancer. PSK is so effective that it’s become an approved anticancer prescription drug in Japan.

Turkey tail has also been shown to improve the survival rate of people with particular types of cancer, including gastric cancer. Due to the beneficial compounds it contains, turkey tail is often used with traditional cancer treatments like chemotherapy as a natural way to fight certain cancers.

Turkey tail can also strengthen the immune systems of those cancer patients undergoing chemotherapy, enhancing the ability of chemotherapy to work on cancer cells. Turkey tail contains some of the highest levels of beta-glucans of all mushrooms and keeps our immune systems healthy—especially when turkey tail is taken over extended periods of time.

Maitake

Primary Benefit: Helps regulate blood pressure, immune function and relieve depression.

The maitake mushroom is native to northeastern Japan. Its name is derived from the Japanese words for dancing mushroom. Another legend says it was named after people dancing with happiness upon finding it because of its incredible healing properties.

This mushroom, like many mushrooms, is a type of adaptogen. Adaptogens help the body with physical and mental stresses. They also work to help balance any unbalanced systems in the body.

Maitake mushrooms are known to help regulate the immune system by stimulating specific immune cells such as the white blood cells, natural killer cells, and T cells.

The mushroom contains polysaccharides such as beta-glucans, which have been linked to healthy cell growth and turnover. Maitake mushrooms support certain cancer therapies, help chronic fatigue syndrome, protect the liver, fight allergies, and lower blood pressure and cholesterol.

It’s primary value as a nootropic (brain boosting chemical) comes from its ability to help relieve depression. Studies with animals show that supplementing with maitake helps alleviate depression by sensitizing certain receptors in the brain.

Basic Tips on Mushrooms

If you plan to eat the mushroom as a food (and many of these are delicious to eat), be sure to cook them. Raw mushrooms are difficult to digest or metabolize. And many mushrooms are slightly toxic when raw.

The best way to cook most any mushroom is to sauté them in butter or olive oil with some garlic. Add sea salt and cracked black pepper and serve alongside a juicy, grass-fed steak and you will be in heaven.

Dried mushrooms—especially from an Asian grocery store—are far less expensive and work great added to soups and steps or sauces.

There are many types of mushroom supplements available in health foods stores, as well as powders, mixes and proteins that contain mushroom extract. Mushroom extracts are now available in ready to serve coffees, kombuchas, and other drinks as well.

References
https://www.realmushrooms.com/7-medicinal-mushroom-benefits-for-health/
https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try#for-brain-health
https://www.marksdailyapple.com/smart-fuel-mushrooms/
https://www.marksdailyapple.com/shiitake-mushroom/
https://www.webmd.com/vitamins-and-supplements/features/nootropics-smart-drugs-overview
https://teelixir.com/blogs/news/mushrooms-for-brain-health
https://bionatures.com/blogs/news/5-medicinal-mushrooms-and-their-health-benef

The post The Magic of Medicinal Mushrooms appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Consumers have been chasing low calorie sweeteners for years. In the past, most of the non-caloric artificial sweeteners (NAS) have been chemical concoctions with potentially serious health risks. A few we’ve had in the past couple of decades:

• Saccharin (SweetN’Low)
• Aspartame (NutraSweet)
• Sucralose (Splenda)
• Neotame (Newtame)
• Acesulfame potassium (Ace-K, Sunett, Sweet One)

All of these artificial sweeteners have been found to have some adverse health effects. In addition, they can have a bad effect on the gut microbiome, increase the risk of some types of cancers, raise insulin levels, increase appetite and be the cause of weight gain.

Artificial sweeteners are also known to cause allergic reactions and can cause rashes, hives, itching, oozing skin, and eczema. They can also upset the digestive system and cause nausea, diarrhea, dizziness and stomach pains.

Key new research shows artificial sweeteners disrupt our gut microbiome, the delicate balance of beneficial bacteria that helps with digestion, brain chemicals and our immune systems. Dysbiosis can also result in gas, bloating and even bring on irritable bowel syndrome.

More importantly, artificial sweeteners can actually cause glucose intolerance. Glucose intolerance is a term for metabolic syndromes that result when normal blood glucose levels are abnormally high. This is often the beginning of prediabetes and diabetes.

In this study conducted in 2015, the effects of saccharin, aspartame, sucralose, glucose and sucrose were tested on mice. Some groups of mice received saccharin, sucralose or aspartame in water. The control groups received either plain water, glucose or sucrose (table sugar). After only 3 weeks, the control groups had normal glucose tolerance curves, but the NAS groups had already developed glucose intolerance.

Many people mistakenly believe that artificial sweeteners will have no effect on their blood glucose, when in actuality, NAS cause or worsen the very conditions many people are trying to avoid!

Obviously, we need to steer away from these artificial sweeteners that have been shown to be very detrimental to our health.

Lately there have been a couple of popular natural sweeteners to the low-calorie sweetener market—Stevia and Monk fruit.

Stevia is one natural sweetener option that has been readily available for several years, has few serious health risks and is calorie-free.

Stevia was one of the first popular natural sweeteners that showed up in in the marketplace. It is now readily available in coffee shops, restaurants and grocery stores.

Stevia comes from the leaves of a shrub native to Paraguay and Brazil and has been used as a sweetener for many years in South America.

Stevia is a zero-calorie option, doesn’t promote tooth decay, doesn’t elevate blood sugar levels, cause glucose issues–or cause weight gain.

Is there a downside to Stevia?

Pure stevia extract has never been approved by the FDA and is considered a ‘supplement’, but can be obtained through health food stores in powder or liquid form.

Generally, the stevia that is mass marketed is sold under the brand name Truvia. Coca-Cola and the food giant Cargill created Truvia as their own stevia-based sweetener. Truvia is not pure stevia but primarily erythritol, refined stevia and natural flavorings.

Erythritol is not a terrible sweetener—it does have some antioxidant activity, is vasoprotective and protects your teeth from getting cavities. You still get a low-calorie sweetener, and decent blood sugar control as well.

But do keep in mind, a mostly erythritol sweetener which can have some negative effects. Erythritol is a sugar alcohol made by fermenting the natural sugars found in corn, which is GMO corn, by the way.

Side effects of erythritol typically include bloating, cramps, gas and diarrhea. Additionally, erythritol and other sugar alcohols cause more water to accumulate in the intestines which causes diarrhea. Nausea and headaches may occur as well. Not so pleasant. Guzzling down beverages which mostly contain Truvia sweetener may not work so well for your digestive system, even if they are low-calorie.

What about Monk Fruit?

The latest entry into the natural, low calorie sweetener options is monk fruit. Monk fruit, or Luo Han Guo is a small green melon grown in China. Luo Han Buddhist monks have been cultivating monk fruit since the 13th century.

Monk fruit has very sweet taste—but zero calories and zero carbs, making it a great natural sweetener for keto diets and low-carb diets.

Monk fruit belongs to the cucurbit family—the same family as cucumbers and squash.

The good thing about monk fruit is that it gets most of its sweetness from a group of antioxidants called mogrosides, with mogroside V having a sweetness 250 times that of table sugar.

The only problem with going from the basic monk fruit to the natural “zero calorie” sweetener, is that most of the natural healthy compounds in the fruit are lost. Monk fruit goes through a processing to remove any off-flavors, then it is homogenized and pasteurized. The resulting extract not entirely ‘natural’ after all that processing.

Manufacturers often add in other sweeteners like erythritol or xylitol to add bulk and make it easier to use for cooking and baking. You can easily find added sugars like sucrose or dextrose if you read the ingredients list carefully, so if you are trying to totally avoid sugar, check the ingredients of your monk fruit sweetener to be sure.

Monk fruit helps increase insulin sensitivity and does not raise blood sugar, making it safe for diabetics or weight loss. Additionally, monk fruit contains antioxidants, is anti-inflammatory, and helps strengthen immune function. Monk fruit has actually been shown to have retard the growth of common bacteria, prevent the growth of common bacterial pathogens like Streptococcus mutans, Porphyromonas gingivalis, and Candida albicans.

While monk fruit has zero calories and carbohydrates, be careful because most baked goods, smoothies and other drinks still have plenty of calories on their own, and can fool you into thinking you are not eating any calories.

Bottom line: Stevia or monk fruit?

Positives

1. Both sweeteners are derived from a natural source, and while they are both processed, the processing is minimal.
2. Both monk fruit and stevia don’t impact blood sugar levels.
3. Both contain zero calories and zero carbs.
4. Both sweeteners often have other types of low-calorie sweeteners added, primarily erythritol, so if erythritol bothers you, it’s best to use the purer form of them.
5. Both sweeteners are readily available at most health food stores and even grocery stores.

Negatives

1. Both monk fruit and stevia are fairly expensive.
2. Monk fruit sweeteners are harder to find than stevia in any commercial setting like a restaurant or coffee shop.
3. Not everyone is a fan of monk fruit’s somewhat fruity aftertaste. Some people report an unpleasant aftertaste.
4. Stevia can also have an unpleasant bitter aftertaste.
5. Stevia is also more likely to evoke an allergic reaction in sensitive individuals, especially people allergic to ragweed, daisies or sunflowers.

Bottom line: If you’re diabetic, on a keto diet, or just trying to cut back on sugar and lose weight, check monk fruit and stevia product labels carefully to evaluate if other sweeteners have been added.

Both stevia and monk fruit are subject to your own taste buds. If you don’t like the taste, then it really doesn’t matter. If possible, try them both to see which you prefer.

If you are still on the fence about using Stevia or monk fruit, our friends from Bright Naturals might have a better solution for you.  One of the biggest uses of sugar substitutes is what we put in our coffee.

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References
https://www.healthline.com/health/food-nutrition/stevia-side-effects
https://www.marksdailyapple.com/stevia-vs-truvia/
https://www.marksdailyapple.com/monk-fruit-sweetener/#ref-17
https://www.healthline.com/health/food-nutrition/monk-fruit-vs-stevia#takeaway
https://www.healthline.com/health/food-nutrition/monk-fruit-health-benefits
https://www.medicalnewstoday.com/articles/322769

The post Artificial Sweeteners vs. Monk Fruit vs. Stevia appeared first on thenutritionwatchdog.com.

Today’s blog is republished from my friends at PaleoHacks, a leading publisher of daily health tips that I personally read every day.

By Deanna Dorman, PaleoHacks.com

In the Paleo community there has been a lot of buzz about “Bulletproof Coffee” and the almost magical amounts of energy it can provide. But is it really all it’s cracked up to be? Read on to decide for yourself!

What is Bulletproof Coffee?

Bulletproof Coffee (BPC) is a mixture of high-quality coffee, grass-fed butter, and medium-chain triglyceride (MCT) oil, blended together in a high-speed blender to emulsify the oils and create a foamy coffee that has been said to provide energy all day long and help you burn fat.

This may sound a little weird, but putting butter in coffee is not that crazy in other parts of the world. The Ethiopians have been enjoying butter in their coffee for centuries, and in Tibet, yak butter tea, or Tibetan Tea, is a favorite traditional drink. (1)

Why is Bulletproof Coffee so Popular?

Proponents of Bulletproof Coffee claim it improves energy, mood, productivity and overall health. They say it’s satisfying and kills hunger much more than regular old coffee.

“Bulletproof Coffee is a great way to get healthy fats first thing in the morning,” says Kerry Bajaj, a Be Well Health Coach at Eleven Eleven Wellness Center in New York City. Having healthy fats first thing in the morning will signal to your body to burn fat for energy during the day. Starting the day with healthy fats also provides energy, is good for cognitive function, and can support your hormonal system. (2)

BPC is also a great way to get calories and rev up your metabolism in the morning if you are someone who doesn’t normally have breakfast. The caffeine and blend of fats may also give you a boost of energy that will last for hours, and BPC drinkers also claim that they don’t get jittery from BPC as some do from normal coffee. This may be because the digestion of fats slows down the absorption of the caffeine.

The fats in BPC are some of the healthiest fats our bodies need, and the fats that most Americans are missing from their diet. Butter from grass-fed cows has long been known to be healthier than conventionally-raised livestock because grass-fed cows supply the proper ratios of omega-3s and omega-6 fatty acids.

Medium chain triglycerides also add to the allure of BPC. MTCs are a special type of fat that is absorbed into our bloodstream and is then sent straight to the liver to be used as energy, instead of being digested, absorbed, and then stored in our cells. MTCs have been linked to helping improve body composition, helping the body burn more calories than other sources of fat, and even helping to regulate cholesterol levels.

But is Bulletproof Coffee Really a Magical Drink that Will Help You Reach Your Health and Fitness Goals?

With all the information about the benefits out there about BPC, there is just as much debate as to how beneficial it really can be. Some experts claim that even with the health benefits of BPC, there are just as many downfalls. So, let’s look some other aspects of the story.

Let’s start with coffee.

Is it good for you, or bad for you? There is a lot of conflicting research about coffee. Most has more to do with how much coffee is actually being consumed than coffee itself, though.

Coffee’s Benefits

Normal coffee consumption, ranging from 1 to 3 cups per day, has been consistently associated with a lower risk of:

• Diabetes
• Alzheimer’s
• Parkinson’s
• Many types of cancers, including breast, prostate, colon, and liver cancers
• Coffee and caffeine are also widely recognized performance and brain boosters.

Coffee’s Disadvantages

The problem with coffee is when we begin to drink too much of it, usually more than 3 cups a day.

Too much coffee consumption is also associated with:

• Higher risk of miscarriage
• Disrupted sleep
• Worsened PMS symptoms
• Increased blood pressure, even in people without hypertension

So, as long as you keep your coffee consumption within a healthy dose, there are clear benefits. That’s a win for BPC drinkers. (3)

Now, Let’s Look at CaloriesThis is where things can get a little trickier. Even with the benefits of the healthy fats in BPC, there are still drawbacks from having too much fat and calories.

So, not surprisingly, when you add butter and MCTs to your coffee, you increase calories. The suggested recipe for 2 cups (470 ml) of coffee, 2 tablespoons (28 grams) of grass-fed, unsalted butter, and 1–2 tablespoons (15–30 ml) of MCT oil will total around 450 calories, and 52 grams of fat. Quantities of the butter and MCT oil however can be reduced depending on the desired caloric intake, while still providing the health benefits.

As far as fat content goes, we know that a moderate amount of saturated fat  has many benefits, but that doesn’t mean having an entire day’s worth, or more, in one sitting is the best option for most people, especially those looking to lose weight.

If you treat BPC as a “meal replacement” or a “mini-meal” — in other words, if you actually drink this instead of eating breakfast — those extra calories aren’t anything you’ll have to worry about.

BUT, keep in mind: You may want to lower your fat intake at other meals, and make sure you eat a lot more protein, fruits, and vegetables to balance out your nutrients for the rest of the day. (4)

What about Medium-Chain Triglyceride Oil?

MCT oil is manufactured by machine to separate the medium chain fatty acids from the rest of the oil (usually a combination of coconut oil and palm kernel oil). The fatty acids are extracted through an industrial process of “fractionation”.

With the benefits of MCTs, it’s no wonder why people would love to get a good dose of it. But are there better ways to get MCTs? Coconut oil is the richest form of natural MCTs, coming in at about 15% of its total fat. Obviously MCT oil is much more concentrated, but that doesn’t necessarily mean it “healthier”.

Coconut oil, and other food sources of MCTs, also have benefits above and beyond their MCT content, such as the antimicrobial properties found in coconut oil.

So it’s really up to the consumer. Some people feel better about getting their nutrition from whole foods, rather than supplements. There’s no right answer here, it’s about what works best for you. (5)

The Best Way to Enjoy Bulletproof Coffee

If you feel that BPC is something you do want to include in your daily routine, or even if you want to try it out, here are some tips to keep things as healthy as possible.

• Keep it under 3 cups a day to enjoy all the benefits of drinking coffee, and avoid the downfalls.
• Treat BPC as a “meal replacement” and not just a drink alongside your breakfast.
• Eat a variety of nutrient-rich foods and protein in your other meals throughout the day.
• Consider adding a smaller amount of butter and MCT to lower the overall calories and fat content.
• When first starting BPC, start with less fat and ease into it slowly — as a rapid increase in fats can sometimes cause stomach issues. You may find yourself running to the bathroom quickly if you start off too strong.

Bulletproof Coffee Recipe

Makes 1 serving

• Brew 1 cup high quality, organic coffee
• 1-2 tablespoons MCT oil
• 1-2 tablespoons grass-fed, unsalted butter (like Kerry Gold butter)

Directions:

Combine all three ingredients in a high-speed blender for about 20 seconds, until the drink takes on a frothy, foamy consistency. Enjoy!

If Bulletproof Coffee doesn’t seem like quite your thing, you can always dress up your coffee with a little Vanilla Hazelnut Coffee Creamer instead!

— Casey Thaler
(The original article source is here)

The Death of Black Coffee:

Latest studies have found that 1 tiny tweak to your morning coffee puts your body into fat-burn ing mode for the rest of the day.

This coffee trick takes less than 10 seconds…

Yet, it instantly ignites your metabolism and boosts your health, energy and well-being at the same time!

Here’s to an amazing start to your day 🙂

====> Try This 10 Sec Fat-Burning Coffee Trick!

The post What’s the Deal with Bulletproof Coffee? appeared first on thenutritionwatchdog.com.