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

Acai (pronounced Ah-sa-EEE) fruit showed up in the health food stores a few years ago. I figured it was just another trendy ‘superfood’ that would burn itself out, so I basically ignored it.

Recently I’ve noticed “Acai bowls” showing up at local coffee and smoothie shops. It wasn’t until my son’s girlfriend pointed out how delicious they were, that I finally decided to try them. Now, I’m hooked on my Acai bowl that I get from my local coffee shop. It’s absolutely delicious!

Acai comes from a type of palm tree that grows in the rain forests of South and Central America. They are small, about an inch in diameter and have just one pit, which makes them classified as a drupe, not a berry, as they are often called.

Acai fruit has sustained many primitive Brazilian and Amazonian populations, including the Caboclo tribe, with its massive nutrients and health benefits for hundreds of years.

Their dark purplish-red color may give you a clue as to their health benefits. Yes, they are very high in antioxidants, low in calories and sugar, and high in fiber. The dark purple color of the fruit means it contains lots of anthocyanins, a powerful antioxidant similar to blueberries, cranberries, and dark grapes.

Most of the health benefits of benefits of acai are due to its very high antioxidant content. Acai has one of the highest ORAC scores of all fruits. ORAC, or Oxygen Radical Absorbance Capacity, is a scale that measures the number of antioxidants in foods. It’s no surprise that the acai berry is almost at the top of the ORAC list. Acai even scores far higher than goji berries or blueberries.

Some of the powerful antioxidants acai contains includes anthocyanins, proanthocyanidins, protocatechuic acid, procyanidins and epicatechin, polyphenols, as well as vitamins A, C and E. They also contain healthy fatty acids including monounsaturated fatty acids and omega 3 fats, and plant sterols. Anthocyanins contain many benefits including skin health, anti-aging, fighting cancer, heart health, weight loss and more.

All good things!

Let’s take a more in-depth view of these benefits:

Skin health

The concentration of antioxidants in acai about 10 times higher than for red grapes, and acai is estimated to have 10 to 30 times the number of anthocyanins than red wine. So, if you are drinking red wine for its antioxidants, it may be time to switch to something better.

Anthocyanins are known for their skin-protective benefits. Oxidation can come from sun exposure, excessive stress, pollutants in the atmosphere, alcohol, smoking, poor dietary choices, etc. Antioxidants help fight the aging effects of oxidation. Antioxidants in acai also help protect the cells’ DNA, so that damaged cells or mutated cells that can lead to cancer are minimized. Antioxidants in acai also help to reduce the appearance of fine lines and wrinkles, while improving skin cell turnover.

The antioxidants in the acai berry also help to increase the efficiency of the cells’ absorption of nutrients, while the vitamins A and C in acai help skin cell turnover and production of collagen to fight wrinkles. Acai’s anti-inflammatory benefits help to reduce redness and inflammation in the skin, and fight acne.

Fights Cancer

Antioxidants help fight cancer because they protect the cells from damage and aid in reproducing healthy cells. Since acai is so high in antioxidants, it’s safe to assume they protect against cancer as well. According to Medical News Today, some of the things the acai berry antioxidants do that are beneficial to health include:

• Prevent cancer cell growth
• Induce cancer cell death
• Have anti-inflammatory effects
• Protect healthy cell reproduction to prevent cancer
• Inhibit the beginning of new tumors

There have been a few in-vitro and animal studies the evaluate the anticancer effects of the acai berry, but as of now, no large human studies have been conducted.

One study looked at mice eating acai and rates of bladder cancer. Those mice eating acai showed significantly reduced rates of cancer cells, and cancer tumor growth. Extracts of acai showed promise against breast cancer cells, and colon cancer cells as well. Studies of acai benefits on malignant melanoma demonstrated an 82% decrease in tumor volume compared to the control group.

These promising studies prove that we should be further studying the beneficial effects of acai berries fighting cancer in humans.

Helps Control Hunger, Aids in Weight Loss

Some health experts believe that acai berry may be able to suppress the appetite, by helping to control blood sugar levels. When blood sugar levels go up in response to eating sweet foods or starchy foods, insulin is released. Insulin signals for fat storage, and insulin also causes feelings of hunger.

Acai can help balance blood sugar levels, slowing the release of insulin and helping you feel fuller and more satisfied. Like most fruit, acai also contains lots of fiber, which is good for digestion and moving things along—preventing bloating and gas. Beware, however, most acai bowls and smoothies contain other fruits, juices and sweet ingredients that raise blood sugar, defeating acai’s appetite suppressing abilities.

Helps Detox the Body

Acai berries contain lots of fiber. The fiber not only helps with digestion, but it improves gut health and encourages the growth of healthy probiotics. Acai berry cleanses have become popular because it is thought that the Acai berries do a better job of helping to detox the liver and the kidneys.

The fiber from acai berries cleanses the colon, removing harmful residue left behind from processed foods and undigested matter. These toxic substances can leak out of the gut into the body, creating more inflammation. This type of cleanse also helps to reduce constipation and help keep you regular, preventing foods from remaining in the intestines too long and being the cause of bloating, gas, food sensitivities, and slowed metabolism.

There are many advertisements for products including, “acai berry detox,” “acai burn,” “acai pure” and “acai berry edge,” promising quicker than normal weight loss. Some of the ads claim you can lose up to 20 pounds in one week. These claims are not science backed and other than a laxative effect it may have on your system, losing 20 pounds in one week is not a healthy way to detox or diet.

My opinion about detoxing or cleansing is that your body will naturally clean itself out if you are consuming whole, natural foods, including lots of high fiber fruits and vegetables. However, cleanses, in general, can have some merit, especially if you’ve been through a period of eating unhealthy foods and are having any digestive difficulties, brain fog or other negative reactions. Cleanses also work well to help mentally—as well as physically–and as a way for you to start fresh and get back on track with a healthy diet.

Slows Mental Decline

Age-related brain disease including Alzheimer’s disease, Parkinson’s and other types of dementia seem to be increasing. One of the theories on this is an increase in inflammation and inflammatory foods, especially vegetable oils, sugar and processed starchy foods.

Scientists are now looking at the value of anti-inflammatory polyphenolic compounds in the diet and how they can lower the risk of age-related mental decline. Several studies suggest that oxidative stress may be one of the biggest factors in the development of Alzheimer’s disease. The antioxidant anthocyanin, which is found in high amounts in acai berries may help lower oxidative damage and lower inflammation, promoting better brain health.

This recent study also shows similar results in elderly people. Increasing polyphenol antioxidants significantly lowered the risk of dementia. The study compared participants with a lower intake of antioxidants to those with a higher reported intake. Those in the those in the higher intake group had a 50% lower risk of dementia.

Anthocyanins also have been shown to enhance and improve memory. They are thought to work in a similar way–by inhibiting neuroinflammation, activating signaling activity in the brain, and improving overall blood flow to the brain.

As with many other high-antioxidant foods, acai berries have also been associated with helping prevent heart disease, diabetes, and other diseases related to inflammation and oxidation.

How to Consume Acai Berries

Acai berries tend to go bad and spoil within hours of being picked, so it’s extremely difficult to find them fresh or whole, unless you live close to the tropical jungles of South America.

Acai is often available in three forms: frozen, freeze-dried or powdered, or in juice. Frozen acai works great in smoothies or bowls. Just be careful if you happen to purchase acai bowls at a restaurant; they may have a lot of added sugars in the form of other fruit, juices, and add-ons. Acai is also available in capsules that can be taken as a supplement. My favorite form of acai is the frozen pulp that can be added to smoothies or bowls. Acai has a delicious, fruity, not—too—sweet flavor that is worth enjoying while getting all those antioxidants!

References
https://www.medicalnewstoday.com/articles/305576#diet
https://www.healthline.com/nutrition/benefits-of-acai-berries#TOC_TITLE_HDR_6
https://timesofindia.indiatimes.com/life-style/beauty/how-acai-berry-prevents-early-signs-of-aging/articleshow/85386018.cms
https://www.cancertherapyadvisor.com/home/tools/fact-sheets/acai-berry-and-cancer/
https://www.webmd.com/diet/obesity/features/acai-weight-loss-wonder-fruit#1
https://draxe.com/health/acai-berry-cleanse/

The post Is That Acai Bowl Good for You? appeared first on thenutritionwatchdog.com.

Have you ever noticed that in the fall there are a lot of vegetables that are orange, red or yellow colored? Pumpkins, squashes, carrots, beets and sweet potatoes are all heavy on healthy antioxidant. These foods also contain alpha carotene, and beta-cryptoxanthin, which protect your cells and keep them healthy.

The powerful antioxidant, beta carotene not only turns into vitamin A in the body, but also protects against heart disease, cancer and diabetes. Pumpkin contains both vitamin C and vitamin A that help to strengthen the immune system—which is perfect timing for protection against colds and flu. Pumpkin’s powerful antioxidants also help to fight cancer.

That vitamin A from pumpkin also helps to strengthen the eyesight and protect against diseases like macular degeneration. Beta-carotene also helps prevent diabetes, along with the healthy fiber that pumpkin contains, which is low glycemic, keeping blood sugar low.

The fiber and rich taste of pumpkin are also very filling without being fattening. The low-glycemic attributes of pumpkin help to keep the body in fat-burning mode—not fat-storing mode. And pumpkin’s natural fiber helps to feed those healthy bacteria in the gut, while increasing your brain’s level of serotonin, the ‘feel good’ brain chemical.

Beta carotene also protects the skin against sun damage making it a healthy way to ‘eat your sunscreen’, and it also promotes younger, smoother, healthy-looking skin.

Pumpkins also contain plenty of potassium which balances out sodium and helps to decrease blood pressure. Increased potassium also reduces your risk of strokes, protects against heart disease, and helps the body to preserve bone density.

Pumpkin is the perfect vegetable to add to soup. It adds a satisfying richness and creaminess along with its healthy additives. This creamy version also contains cauliflower puree to add to the thickness and creaminess without adding dairy, making it a perfect low carb soup. The added sausage makes it high in protein, along with the kale to round out its amazingly healthy ingredients.

Ingredients

• 1 Tablespoon olive oil
• 2-4 cloves garlic, chopped
• 1 small onion chopped
• 1 lb turkey, chicken or pork Italian sausage, remove casings
• 1 red pepper chopped
• 15 oz can pure organic pumpkin puree
• 2 cups baby or dinosaur (lacinto) kale chopped
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 4 cups chicken bone broth
• 2 cups cauliflower, chopped
• 1 Tablespoon butter (grass-fed)
• ½ teaspoon nutmeg
• 1 teaspoon thyme
• Feta cheese for garnish

Instructions

In a soup pot, add olive oil and brown the sausage, breaking up into smaller pieces. Add garlic, onion, peppers, salt and pepper and sauté for a few minutes.

Add the pumpkin, broth, and kale and continue to cook for a 5 or so minutes.

While pumpkin mixture is cooking, chop the cauliflower into fine pieces in a food processor, and cook 10 minutes with some butter and about a ¼ cup of water until soft. Let cool for a few minutes and add back to food processer and blend until smooth. Add cauliflower mixture to the soup and mix well.

Cook for an additional 5 minutes. Garnish with feta cheese if desired. Makes about 6-8 servings. Enjoy any time of the year!

Get your FREE copy of the Keto Slow Cooker Cookbook.

Looking for easy, tasty recipes that help you burn fat, then look no further…

This free recipe book is packed with over 80 fat-burning Keto recipes, such has mouth-watering chicken, beef, pork meals and more…

Best yet, every single recipe uses a slow cooker. Spend less than 20 minutes in your kitchen whipping up these delicious meals.

The post Delicious Pumpkin, Sausage & Kale Soup (packed full of inflammation-fighting nutrients) appeared first on thenutritionwatchdog.com.

By: Cat Ebeling RN, MSN-PHN, co-author of the best-seller: The Diabetes Fix

Fenugreek? What is that? If you’ve never heard of it, don’t worry—you’ve probably eaten it a time or two and didn’t even know. It’s delicious in many Indian dishes and other Mediterranean dishes. Fenugreek is also known to have some fantastic health benefits that can be good for lowering blood sugar, fight inflammation, and even improve your sex life!

Fenugreek is actually a member of the pea family. Fenugreek is a plant that grows in parts of Europe and western Asia. The leaves are edible, but the small brown seeds are best known for their use in medicine, and as a spice. The first recorded use of fenugreek was in Egypt, dating back to 1500 B.C. Across the Middle East and South Asia, the seeds were traditionally used as both a spice and a medicine.

Fenugreek has an interesting taste—something like a combination of celery and maple syrup. It has a very pleasant taste, however, when cooked in recipes. Fenugreek can also be taken by mouth or used to make a paste for the skin, and is often used in soaps and cosmetics.

In fact, fenugreek extract or oil has antimicrobial, antioxidant, antidiabetic, and tumor-fighting abilities, and actually has a long history of being used in traditional medicines. You can buy fenugreek as:

• a spice (in whole or powdered form)
• supplement (in concentrated pill and liquid form)
• tea
• skin cream

What Is Fenugreek Good For?

1. Helps Lower Blood Sugar

Fenugreek seeds are known to be a help to those with diabetes. While the seeds contain fiber which slows the absorption of some high-glycemic foods, they also contain other natural chemical compounds that improve glucose levels while stimulating insulin.

One study found that ingesting a daily dose of 10 grams of fenugreek seeds soaked in hot water helps control glucose levels in type 2 diabetes. Another study suggests using ground fenugreek in baked goods as a flour substitute, which reduces insulin resistance, and lowers blood sugar in people with type 2 diabetes.

One other study showed that taking high doses of fenugreek every day for several weeks causes noticeable improvements in plasma glucose levels. While fenugreek is a good addition to help control diabetes, it is not a substitute for a healthy, low glycemic diet and exercise. Be sure to talk to your doctor if you’re thinking of taking fenugreek as a supplement.

2. Helps Ease Digestion

Fenugreek is known to help with digestive problems, such as upset stomach, constipation or indigestion. Because fenugreek is high in fiber, the water-soluble fiber helps to relieve constipation.

The water-soluble fiber in fenugreek helps relieve constipation. It also works to promote better digestion and is helpful in dealing with inflammatory conditions such as ulcerative colitis.

3. Helps Fight Heart Disease and Lowers Cholesterol

Fenugreek helps to lower cholesterol, especially LDL cholesterol and triglycerides, keeping HDL (good cholesterol) high.

Currently, there are only a few studies showing fenugreek’s effectiveness in lowering cholesterol and triglycerides. Findings have showed that total cholesterol was lowered by up to 16 percent, LDL was decreased 10-16 percent, and triglycerides were lower as well. HDL (the good cholesterol) actually increased by up to 11 percent in some studies.

4. Reduces Inflammation

Internally, fenugreek helps with inflammation in the body with a wide range of things including mouth ulcers, bronchitis, coughs, arthritis, kidney issues, and even skin infections. It is known to help break up phlegm in the body, making it good for colds, coughs and bronchitis. It is also especially helpful at reducing swelling and inflammation related to arthritis.

Externally, fenugreek helps heal inflammation including pain and swelling in the muscles or lymph nodes, wounds, eczema and rashes.

5. Increases Libido in Men

Fenugreek works on men to relieve erectile dysfunction, increase sexual arousal, and help maintain healthy testosterone levels. One study published in Phytotherapy Research, looked at 60 men between the ages of 25 and 52 years who supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks. The participants noted their results, reporting that the fenugreek dietary supplement had a positive effect on their libidos.

6. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women increase their milk supply. Fenugreek acts as a galactagogue. Galactagogues are substances that help with increasing milk supply. It helps to stimulates the milk ducts and can increase milk production in as little as 24 hours. Complementary & Alternative Medicine, the Annals of Pharmocotherapy, Journal of Pharmacy and Pharmaceutical Sciences and Veterinary Medicine International, among others, have all published studies on fenugreek and breastfeeding benefits.

7. Helps with Eating Disorders

Fenugreek has been shown to increase appetite for those with eating disorders or other health issues where appetite is an issue. A study published in Pharmacology Biochemistry, and Behavior showed subjects had a renewed desire to eat, and the fenugreek increased food intake significantly.

For those with anorexia, it is recommended that 250 to 500 milligrams of fenugreek up to three times a day is helpful, according to the University of Maryland Medical Center. However, it may not be safe for children — so as with any medication or natural treatments, check with your doctor first.

8. Improves Exercise Performance

Fenugreek actually improves body composition, muscular strength, endurance and anaerobic capacity according to the Journal of Sports Science and Medicine. The study shows the positive effects of combined creatine and fenugreek extract supplementation on strength and body composition in men.

The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength. The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition.

The use of fenugreek with creatine supplementation may be effective in eliminating the need for excessive amounts of simple carbohydrates to improve athletic performance.

9. Tastes Great in Food

Fenugreek is often included as an ingredient in spice blends like curry seasoning for Indian dishes. Oddly enough, it’s also used as a flavoring agent for maple syrup flavoring, and used often in foods, beverages and tobacco as a flavor additive. The leaves from the plant can be used in salads, and the dried leaves can also be used as a seasoning agent as well.

Fenugreek Precautions

Fenugreek can have an effect on the nerves, especially the sciatic nerve. Too much of it, can actually cause you to lose feeling in your nerves or cause your muscles to feel weak.

Some people have reported a maple syrup-like smell coming from their bodies after extended use.

Fenugreek can cause some allergic reactions. Talk to your doctor about food allergies you have before adding fenugreek to your diet. The fiber in fenugreek can also make your body less effective at absorbing medications taken by mouth. Don’t use fenugreek within a few hours of taking these types of medication. When taken in large doses, side effects can include gas and bloating. Fenugreek can also react with several medications, especially for blood clotting disorders and diabetes medications. Talk to your doctor before taking fenugreek if you’re on these types of medication.

Fenugreek is found in most health food stores, and dosages can range from 5 to 30 grams a day—depending on the reason, but be sure to consult with your physician first.

Fenugreek used in cooking is generally considered safe.

Pregnant women should limit fenugreek use to only amounts used in cooking, and avoid taking any fenugreek supplements, because of its potential to induce labor.

Stay tuned for more info on fenugreek, as there are many ongoing studies on its effectiveness as a powerful natural health aid.

Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (this also helps reduce abdominal fat)

References
https://www.healthline.com/health/type-2-diabetes/fenugreek-blood-sugar#traditional-diabetes-treatment
https://draxe.com/fenugreek/
https://www.verywellhealth.com/can-fenugreek-lower-your-cholesterol-698114

The post This Odd Spice Lowers Your Blood Sugar, Helps with Weight Loss, and Raises Libido (and it’s NOT turmeric or cinnamon this time) appeared first on thenutritionwatchdog.com.