by Mike Geary – Certified Nutrition Specialist and Author of The Diabetes Fix and The Truth About Testosterone

You may have heard that blueberries are packed with beneficial phytochemicals (polyphenols), but new research shows that WILD blueberries may also help you fight inflammation and even drop body fat right down at the cellular level.

In a recent published study Critical Reviews in Food Science and Nutrition scientists looked at what actually happens after you eat wild blueberries. Turns out, once your gut microbiome processes the powerful polyphenols in these berries, they transform into potent compounds that directly impact fat storage and inflammation inside your body.

Wild blueberries are particularly more powerful than standard berries at the store (Don’t worry, wild blueberries are easily available frozen at most health food stores)…

Here’s what the study found:

Researchers exposed fat cells to wild blueberry compounds: isoferulic acid (IA) and vanillic acid (VA). These two compounds helped reduce fatty acid synthase, which is an enzyme your body uses to create and store fat.

That’s a direct hit to one of the key drivers of weight gain.

Meanwhile, a third compound called syringic acid ramped up another antioxidant enzyme known as HO-1, which helps defend your cells against oxidative stress and chronic inflammation.

And all of this happened at real-life, food-based doses.

This means wild blueberries don’t just taste good or “fight free radicals.” They can actually change how your body manages fat and inflammation, which are two of the biggest culprits behind metabolic problems, fatigue, and chronic disease.

But there’s a catch: your gut bacteria play a massive role in unlocking these benefits.

That’s why gut health is about a lot more than just digestion. A well-balanced microbiome helps convert plant compounds into usable fuel, regulates inflammation, balances hormones, supports immunity, and even affects how your body stores and utilizes fat.

Targeted support, like the unique polyphenols from wild blueberries, cranberries, pomegranate, and even grapes, can help feed your good bacteria and keep this system running smoothly.

The bottom line is that wild blueberries aren’t just another trendy super-food. When your gut is in good balance, they become a metabolic ally, helping your body manage fat and inflammation with real studies to back it up.

And you don’t have to go foraging in the forest to find WILD blueberries, as most health food stores actually carry wild blueberries in the frozen fruit section. Add them to your smoothies, cereal, buckwheat pancakes, salads, yogurt, and possibly even on top of your healthy homemade ice cream.

Now that you know just how powerful wild blueberries are for your health (more powerful than regular blueberries), let’s take a look at a fun little quiz below and a few more foods…

QUIZ: Which of these snacks are terrible for your waistline?

According to leading gut health expert and former heart surgeon Dr. Steven Gundry, there’s a handful of “health snacks” that are terrible for your waistline.

One of these foods is even considered a staple in every healthy diet.

Let’s see if you can guess which one it is:

A. Sourdough Bread
B. Cottage Cheese
C. Olives

This is critical news if your goal is to have a slimmer waistline.

Answer revealed here >>

PS: There’s good news too… There is one simple snack that yields a power punch for your microbiome. This means a healthier digestion, less occasional bloating, and even a slimmer feeling physique. Write this name down.

The post Wild Blueberries Stop Fat Gain, Fight Inflammation, and Improve Gut Health (Better than Regular Blueberries) 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 used to walk past those ugly big knobby root ‘things’ in the grocery store but I never really knew what they were used for. Celeriac is not the prettiest of vegetables, but it certainly is tasty!

Celeriac is a root vegetable that is closely related to celery but is not the actual root of celery stalks that we purchase at the store. It came from the Mediterranean and belongs to the same family as carrots, actually. Celeriac comes in different sizes, but it looks like a really ugly, brownish, misshapen turnip with a lot of little knobby roots. Inside, it has smooth white flesh, kind of like a turnip.

Beneath its knobby and gnarly exterior is a firm-textured root vegetable with a nutty, slightly sweet and mellow celery-like crunch. Celeriac, or celery root can be eaten raw or cooked. Celeriac is super versatile. It can be grated and added to slaws and salads or used as a crudité for dipping. Cooked celeriac is awesome mashed, baked, roasted or mixed with mashed potatoes. It’s mild flavor brings out the flavor of fish and chicken dishes, but it actually tastes great with most everything!

Celeriac contains some powerful nutrition worth noting. It is packed with great fiber, which is great for gut health. It’s also full of vitamins B6, C, and K along with phosphorus, potassium, iron, zinc and manganese—not to mention a few important antioxidants. Celeriac only contains 5-6 grams of carbohydrate per 100 grams of cooked vegetable, which makes it a great low-carb alternative to potatoes. It is also a source of antioxidants lutein and Zeaxanthin.

The antioxidants in celeriac fight free radicals in the body, helping to prevent heart disease, strengthen the immune system, improve moods, fight cancer, lower inflammation, fight diabetes and obesity, and slow the aging process.

Helps Banish Anxiety and Depression

B vitamins can help calm your nervous system, helping to prevent anxiety and depression, and easing stress. B vitamins are water soluble so they can easily wash out of your system, so it’s important to replace them frequently. Celeriac contains a healthy dose of B vitamins to help soothe your nervous system, helping the brain and nerves function better.

Great for Digestion and Healthy Gut

The high fiber in celeriac feed your gut bacteria and keep them happy. Eating lots of healthy fiber also keeps your digestive system functioning well, filling you up and making you feel satisfied—so you eat less.

Fiber is also essential in preventing colon cancer, eliminating waste and toxins, and improving nutrient absorption. Because the fiber helps to fill you up, celeriac is a great food to eat when trying to lose weight as well.

Helps Fight Diabetes

Almost 1 out of three people either have diabetes or pre-diabetes, but a healthy diet, low in carbohydrates and sugar can help fight or reverse this serious condition. An interesting finding for a recent study found that for people who ate the most root vegetables, their risk of diabetes was 13% lower than those who did not. And a high intake of all types of vegetables lowers all types of chronic disease.

Heart Health

Celeriac’s antioxidants including the powerful vitamin C, provide nutrients that keep the heart and blood vessels healthy. Vitamin C has been found to moderately lower blood pressure—even in smaller doses. In addition, the potassium in celeriac has also been found to help regulate blood pressure and balance out too much sodium in the diet. Potassium lowers the risk of strokes as well.

Other potential health benefits of Celeriac including helping to suppress Parkinson’s symptoms, improve bone health, and soothing indigestion.

It Tastes Amazing!

Oh, and did I mention—celeriac tastes delicious! Chop it up and add it to a roasted root vegetable mélange, or cook it up and add it to your mashed potato recipe to extra flavor and nutrition. Try this celeriac fries baked in the oven, or grate it and make it part of your next coleslaw recipe.

Celeriac Fries

First, chop your celeriac into 1cm width fries. Lightly coat them with some smoked paprika and a sprinkling of Pink Himalayan salt. Roast for 30 minutes at 200 degrees Celsius – and that’s it!

Celeriac fries are also delicious roasted with a little salt and pepper, then scattered with a grating of parmesan.

Check out this celeriac soup recipe, adapted from Mark’s Daily Apple. It’s amazing—warm, tasty, filling and delicious—especially topped with bacon.

Celeriac Soup

• 1/3 stick butter
• 4 celery stalks, chopped
• 1/4 cup finely chopped shallot (or 1 leek, sliced)
• 2 pounds celery root, (about two large roots) peeled and cut into 1/2-inch cubes
• 6 cups bone broth or chicken broth
• salt and pepper to taste
• 1/4 cup finely chopped fresh parsley
• 1 teaspoon chopped thyme
• 4 slices of bacon crumbled

Instructions:

Over medium low heat, melt the butter in a deep pan. Add celery and shallot/leek and sauté until soft but not overly browned, about five minutes. Add celery root and sauté a few minutes more, then add 6 cups of broth or water and turn up heat slightly. Bring to a boil then turn the heat lower and simmer with a lid on for 35-40 minutes until the celery root is easily pierced with a fork.

Working in small batches puree the soup in a blender, or with a hand blender, until very smooth. If you prefer soup with more texture, only puree half of the celery root and leave the rest in chunks. Use the remaining 2 cups of broth or water to thin out the soup to your desired consistency. Add salt and pepper to taste. Garnish with generous amounts of bacon!

References
https://www.healthline.com/nutrition/celeriac
https://www.marksdailyapple.com/silky-celery-root-soup/
https://www.water-for-health.co.uk/our-blog/2019/02/7-impressive-health-benefits-of-celeriac-celeriac-fries-recipe/

The post This Ugly Duckling Root Vegetable Is Crazy Good for You—5 Good Reasons to try Celeriac appeared first on thenutritionwatchdog.com.