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

Sorry vegans and veggie-burger lovers, you’re not going to like this. I believe hamburgers are the perfect food. I mean hamburgers from REAL, red meat from grass-grazed cattle raised sustainably.

Why is hamburger the perfect food? Let’s talk beef first.

Beef gets slammed as the “red meat” that is often considered unhealthy. But much depends on the source of the beef that determines whether it is ‘healthy’ or ‘unhealthy’. We will get into the grass fed vs. conventionally-raised meat in a bit.

Why is beef so perfect?

Beef contains “heme” iron which is much more easily assimilated in the body, than iron that comes from plants. Heme iron is a form of iron that humans can absorb very efficiently, and it also helps the body absorb non-heme iron from plant-based foods. One study even found meat as being more effective than iron tablets at maintaining iron levels in women during exercise.

Beef also contains zinc, selenium, choline (vital for liver health), vitamin B12 (only available from animal sources), and vitamin B6, along with vitamins A and E.

Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides vitamin B12 (only available from animal sources), a highly absorbable type of iron, essential amino acids, zinc, selenium, omega 3 fatty acids, EPA, DHA, vitamin D, and vitamin K2–none of which are found in plant foods.

Now, let’s discuss grass fed beef vs conventional beef. Conventionally raised cattle are finished on a diet of corn, kept in crowded, filthy pens and are generally in poor health. Their diet of grain makes them high in inflammatory omega 6 fats and low in healthier omega 3 fats. Conventional cattle are often pumped full of antibiotics and steroid hormones which are known to help them pack on the weight quickly. Overall, conventional beef is a far different animal than grass fed beef and can hardly be compared.

Grass fed and grass finished beef are raised in their natural environment, eating their natural diet. This means they have far fewer health problems and do not need hormones or antibiotics to fight disease or make them gain weight. They are raised in sunlight and natural pastures making their environment far healthier and far less stressful.

Grass fed beef has a different fat profile than conventional beef. Grass fed beef can have up to 5X the amount of omega 3 fatty acids as conventionally-raised beef. Omega 3 fatty acids lower inflammation, and have been found to help prevent heart disease, strokes, autoimmune diseases such as lupus, eczema, and rheumatoid arthritis. Omega 3 fats also help prevent Alzheimer’s, depression and anxiety, as well as ADHD.

Grass fed meat has lower levels of saturated fat compared to grain fed beef and it contains a very important type of fat called “conjugated linoleic acid”. CLA is a potent cancer fighting compound. CLA has slowed the growth of an unusually wide variety of tumors, including cancers of the skin, breast, prostate, and colon.

Grass fed cattle contain three to five times more CLA than conventionally-raised meat. In a Finnish study, women who had higher levels of CLA in their diets had a 60% lower risk of breast cancer than women who had low levels of CLA.

Grass fed beef contains more antioxidants, pound for pound than conventionally-raised meat.

Beef contains all the amino acids your body needs to synthesize protein. It’s a very high quality source of protein. Body builders and weekend warriors alike eating plenty of beef find they easily build muscle and lower their risk of injury. Beef also contains beta-alanine, an amino acid that helps create carnosine. Carnosine is vital to the muscle power and increases your ability to perform high intensity exercise.

Eating more protein—not less—is essential not only to good health, but also in keeping blood sugar low and preventing diabetes and obesity. Meat is one of the highest quality sources of protein.

So that brings us to burgers. The ubiquitous burger. They are certainly not all the same.

And that leads me to my controversial statement: “Burgers are the most perfect food.”

Let’s discuss…

We all know burgers can be delicious. They are incredibly adaptable. And ground beef can be one of the most economical cuts of meat—even grass fed ground beef.

Burgers are great plain, but they can become a masterpiece of your culinary skills and creativity, depending on what you add—or subtract—from them.

First of all, I’d recommend you ditch the doughy bun. Grains are inflammatory and not Paleo, although you can find grain-free buns. Even better, eat your burger with a lettuce wrap for a bun—or try a collard green wrap for some extra nutrition—just blanch first to make the collards easier and more tender.

You can also drastically boost the nutrition power of your beef by adding in some liver, beef heart or kidney. Chop in the food processor and mix in your ground beef and you won’t even taste it—you’ll just get all the massive health benefits.

Use healthy condiments. Some delicious avocado mayo, sugar free catsup, whole ground mustard, jalapenos, avocado, sliced sweet onion, sautéed mushrooms, and a fresh, ripe, juicy sliced tomato are great ways to up your burger game. Pile on those fun toppings. Don’t forget fun toppings like sauerkraut, kimchi, coleslaw or baby greens.

The sky’s the limit! High quality burger toppings make for a higher quality burger.

And last but not least, don’t forget the bacon, a good quality grass fed cheese, or even an egg for some extra protein.

You can create a different burger theme every night of the week! Enjoy that delicious, perfect, juicy grass fed burger!

References
https://www.webmd.com/diet/grass-fed-beef-good-for-you#3
https://www.marksdailyapple.com/healthier-burger/
https://www.leanandtenderbeef.com/Blog/10-Surprising-Health-Benefits-of-Grass-Fed-Beef/
https://sustainabledish.com/meat-is-magnificent/
https://grasslandbeef.com/?placement=&network=g&loc_physical_ms=9028818&store_code=&device_model=&loc_interest_ms=&albert_targetid=kwd-17111085630&albert_campaignid=2037231091&product_country=&feeditemid=&device=c&albert_keyword=us%20wellness%20meats&merchant_id=&product_id=&albert_category=&matchtype=e&product_partition_id=&product_channel=&albert_creativeid=414874517196&product_language=&albert_agid=70065469337&gclid=Cj0KCQjw5auGBhDEARIsAFyNm9HCaAPzk-RAkIfOp1OJOJCcA3AtYXzuU47izQPDXV3b8hkQ1tsSArYaAnn5EALw_wcB

The post Why Hamburgers are the Perfect Food 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

Have you ever heard of moringa? Hint: It’s not a new Latin American dance, it’s a superfood!

Moringa Olifera is actually a superfood plant that has been used medicinally for thousands of years in India and Africa. It is also known as the drumstick tree, horseradish tree, or the ben oil tree. Moringa tree roots can grow in a variety of soils, including dried out, depleted soils. Because they are drought-resistant and can grow without rainwater, moringa trees do particularly well in harsh and dry climates.

Most all the parts of the tree are used in many traditional herbal medicines.

Moringa is rich in powerful antioxidants and other active plant compounds. Moringa comes packed with over 90 protective compounds, including isothiocyanates, flavonoids and phenolic acids.

A large number of published studies have shown that extracts of Moringa Oleifera leaves possess a wide range of healthy biological activities in our bodies. Moringa has been used to treat a large variety of diseases including:

Moringa is considered a nutritious superfood and the leaves and pods are often eaten in India and Africa. Moringa leaves contain many vitamins and minerals, as well as antioxidants. One cup of fresh, chopped leaves contains protein, vitamin B6, vitamin B2, vitamin A, vitamin C, iron, and magnesium. Moringa is considered so nutritious that the dried leaves are often sold as a nutritional supplement. Moringa pods are especially rich in vitamin C.

Moringa Antioxidants

Moringa contains a high level of antioxidants and flavonoids that fight dangerous free radicals in the body. Free radicals, when they accumulate in the body can contribute to the onset of many chronic diseases such as heart disease, cancer and diabetes.

The tree contains a rare and unique combination of disease-preventing phytonutrients, including flavonoids, glucosides, glucosinolates, zeatin, quercetin, beta-sitosterol, caffeoylquinic acid and kaempferol.

One study in post-menopausal women found that taking 1.5 teaspoons of moringa leaf powder every day for three months significantly increased blood antioxidant levels and helped to lower blood pressure. Moringa has also been shown to reduce unhealthy levels of cholesterol as well, possibly due to its antioxidants.

The antioxidants in moringa include:

Quercetin—A powerful antioxidant and anti-inflammatory compound that helps protect against hypertension as well as lessening inflammatory reactions such as asthma and allergies.

Vitamin C—This antioxidant is a strong immune booster and helps slow down inflammatory responses as well. It also works in conjunction with collagen compounds to strengthen ligaments, tendons, muscles and skin. Antioxidant-rich vitamins promote your own natural collagen production, which fights signs of anti-aging by keeping skin firm and preventing fine lines and wrinkles.

Chlorogenic acid—This antioxidant is found in coffee and helps to hold blood sugar level after meals.

Moringa leaf is such as powerful antioxidant it can be used as a food preservative for meat.

Moringa and Blood Sugar

Blood sugar issues and metabolic disease are a key factor in many serious health issues, especially diabetes. Keeping blood sugar stable through diet and dietary supplements is one of the healthiest measures to maintain health.

Interestingly, several studies have shown that Moringa Oleifera may help lower or stabilize blood sugar levels. One study of 30 women showed that taking 1.5 teaspoons of moringa leaf powder every day for three months reduced fasting blood sugar levels by an average of 13.5%.

Another small study in six people with diabetes found that adding 50 grams of moringa leaves to a meal reduced the rise in blood sugar by 21%.

Reduces Inflammation

Inflammation is a normal response by the immune system to help our bodies fight off infection or heal an injury. When inflammation becomes chronic and longstanding, it can cause worsening health problems. Long term inflammation is often linked to diseases such as cancer, Alzheimer’s, diabetes, and heart disease.

Many foods have anti-inflammatory compounds in them—especially fruits and vegetables. Scientists have identified one of the most powerful anti-oxidant compounds in moringa called isothiocyanates.

Protects against Arsenic Toxicity

Many of the foods we eat can pick up toxic levels of arsenic, especially certain types of rice. Arsenic is considered a poison and even low levels can build up to potentially toxic levels after a period of time. Some studies on arsenic toxicity show an increased risk of cancers as well as heart disease.

Several studies on mice and rats have proven that the leaves and seeds of moringa can protect against arsenic buildup and toxicity. This is most likely due to the powerful antioxidants it contains, as well as the increased amounts of fiber that moringa contains.

Helps the Environment, Protects Topsoil and Filters Water

Moringa tree is capable of growing in depleted or dry soils where many other types vegetation cannot grow. This is also exactly why certain undernourished populations living in third-world countries such as Africa or India have benefited from it during times of famine. It grows in dry soil and is extremely high in nutrients, making it life-saving for many.

Growing moringa can be utilized to help restore fertile soil, aid in forest restoration and protect topsoil from being blown away.

The seeds have a unique use for water purification. When moringa is combined with water, the impurities cling to the moringa seeds. Once the seeds are removed, they leave cleaner water with less toxins.

Some studies have shown that 0.2 grams of ground moringa seed can turn one liter of contaminated water into safe drinking water.

Moringa Side Effects

Moringa leaves may also contain high levels of nutrient-blocking compounds, which can reduce the absorption of minerals and protein. However, unless you are consuming very large quantities of moringa, the anti-nutrients available in moringa are of little consequence.

Moringa is completely natural and free from chemical additives and seems to be very well-tolerated. However, moringa side effects are still possible and can include:

• low blood pressure
• slowed heart rate
• uterine contractions
• cell mutations when high amounts of seeds are consumed
• interference with fertility

Be aware of medication interactions with moringa:

• Levothyroxine: Compounds in the moringa leaf may aid the thyroid function, but it can make thyroid medication too strong.
• Medications metabolized by the liver: Moringa extract can slow down the metabolism of medication causing various side effects or complications.
• Diabetes medications: Diabetes medications are used to lower blood sugar, which moringa also does effectively. It is important to monitor blood sugar levels if using both.
• High blood pressure medication: Moringa has shown to be effective at lowering blood pressure. Taking moringa and blood pressure medication may result in low blood pressure.

How to Use Moringa

Leaves, fruit, oil and seeds from the moringa tree have been consumed safely for centuries, but there are also many types of supplements or extracts available as well.

• Dried moringa leaves or moringa powder – Follow dosage directions carefully, taking up to six grams daily for up to three weeks at a time (which has been shown to be safe, according to studies).
• Moringa tea – This type of moringa is made from dried leaves steeped in hot water, just like many other beneficial herbal teas. Most nutrient-dense types are organic and dried slowly under low temperatures.
• Moringa seeds – The pods and flowers appear to have a high antioxidant content along with proteins and fatty acids. The immature green pods of the plant are often called “drumsticks” and can be eaten and prepared like green beans.
• Moringa oil – Oil from the seeds is sometimes called Ben oil. Look for it in natural creams or lotions. Keep the oil in a cool, dark place away from high temperatures or the sun.

A side note from our friends at Organixx:

Do you sleep poorly? Do you feel sluggish or anxious? Is it difficult for you to lose weight? These are WARNING signs that you’re magnesium-deficient, and it’s going to get worse if you don’t do something about it.

Believe it or not, 80 percent of Americans are suffering from magnesium deficiency—and this includes many who are already taking a magnesium supplement.

Are you taking the wrong type of magnesium?

Up to 80% of adults do not get enough magnesium, even many who already take a supplement. Most formulas only include one or two forms of magnesium, which may not be well absorbed by the body.

Magnesium is involved in more than 300 vital processes that support sleep, energy, metabolism, and a calm mood. But if your supplement only lists magnesium oxide, citrate, or glycinate, it could be incomplete.

A more effective option is a complete magnesium formula that includes all seven essential forms your body needs for maximum benefits.

👉 See the doctor-formulated magnesium now. You can get a free bottle during their limited-time sale.

References
https://draxe.com/nutrition/moringa-benefits/
https://yoursuper.com/pages/moringa-benefits?gclid=CjwKCAiAq8f-BRBtEiwAGr3Dga8CWNlO4-6VLus6oR-IZHms7diw-uRTGYaqo-wkYrdlNQOL-IID-RoCNhsQAvD_BwE
https://www.medicalnewstoday.com/articles/319916#side-effects
https://www.healthline.com/nutrition/6-benefits-of-moringa-oleifera

The post What is Moringa and Why is it Good for Me? appeared first on thenutritionwatchdog.com.

Some people call them “yams” and others call them “sweet potatoes”. Is there a difference? And how do they compare with regular white potatoes?

Well for starters, sweet potatoes are the orange or reddish colored root vegetable you see at the grocery store. They are a member of the morning glory family, and not related to either yams or white potatoes. Sweet potatoes generally come from either Central or South America.

Sweet potatoes are usually longer and tapered at the ends with smooth colored skin, and can range in color from tan, to yellow, to orange, red, or purple. Sweet potato’s flesh inside also varies from white to orange or reddish orange, to purple-colored. Sweet potatoes are also usually softer and sweeter when cooked than either yams or regular white potatoes.

Yams are also a tuber vegetable. However, they come from a completely different family and are actually part of the lily family. Yams originated in Africa and Asia and there are about 600 different varieties of yams.

Yams have some distinct characteristics, and if you ever saw them, you would probably not confuse them with sweet potatoes. Compared to sweet potatoes, yams can grow very large. Size can vary from that of a small potato to up to 5 feet (1.5 meters). Yes, THAT big!!

Yams are more cylindrical, and have rough brown, almost tree-bark like skin that is very difficult to peel. The inside flesh is white, yellow, purple or pinkish. Yams are not sweet and smooth like sweet potatoes, they are more dry and starchy tasting.

Yams are not a common item to find in your grocery store, in fact, they are often difficult to find, except perhaps in an international market or ethnic food store.

White potatoes are something we are all pretty familiar with. White potatoes come from the Solanaceae family, which is related to tomatoes, peppers, and eggplant and considered part of the “nightshade” group of vegetables.

While there are literally thousands of different types of potatoes in the world, in general the types of potatoes we see here in the U.S. and in Europe are classified as russet potatoes, red potatoes, white potatoes, yellow potatoes (or Yukon Gold) and purple potatoes.

Sweet potatoes, yams, and regular white potatoes are actually all from different plant families and not related.

Sweet potatoes have become much more common and popular in the past ten or so years, and are often served baked, mashed, roasted. They are also a great alternative to French fries, and an alternative to regular mashed potatoes. Sweet potatoes are often pureed and used in recipes like soups and desserts.

And of course, sweet potatoes are a staple on the Thanksgiving table, sometimes served as sweet potato casserole with marshmallows (please don’t!) or made into a sweet potato pie.

If you are looking for a way to use those sweet potatoes in your kitchen, this is a must try recipe. You reap the benefits of all the nutrients from the sweet potato and turmeric as well. Curry Sweet Potato Soup (packed with antioxidants and fights inflammation)

African yams are usually boiled and mashed into a starchy paste called “Fufu”. Yams are not usually eaten baked; however, if they are baked they must be peeled before cooking. If you tried to cook them whole, they tend to explode, leaving a big mess!

How did yams and sweet potatoes get confused here in America? When African slaves came to the United States, they called our sweet potato “nyami”, or “yam” in English, because it resembled the yam from Africa.

The darker-skinned orange sweet potato variety was only recently introduced in the U.S., and in order to differentiate them from the original sweet potatoes, they were called “yams”. In my grocery store, I see the dark, reddish skinned sweet potatoes are called “garnet yams”, but they are not really real yams either. They are sweet potatoes.

In the United States, yams and sweet potatoes are often used interchangeably. Most all yams in a grocery store are actually sweet potatoes.

Sweet potato nutrition

Sweet potatoes contain a lot of nutrients (which is why they are so popular) including a massive amount of beta-carotene, the nutrient that our bodies turn into vitamin A. Eat sweet potatoes with butter to help this transformation work best. Sweet potatoes also contain about 35-40% of your necessary vitamin C for the day, manganese, vitamin B6, potassium, copper, niacin, thiamine and magnesium.

Sweet potatoes also help to stabilize blood sugar, and help the body become more sensitive to insulin. In fact, one study from Austria showed that a diabetic group who ate sweet potatoes actually had lower blood sugar levels at the end of the study than the control group. This is due partly because of the high fiber content, which slows the absorption of sugar into the body, and probably due to the high amounts of antioxidants, as well.

Antioxidants also help to reduce other chronic diseases including diabetes, heart disease, and cancer. The orange-y color in sweet potatoes means it is especially high in the antioxidant beta-carotene. A good rule of thumb for eating sweet potatoes is to pick the most colorful ones—these have the most antioxidants in them.

Sweet potatoes are also known to boost brain function, improve memory, and prevent oxidative damage in the brain.

Since sweet potatoes have about 400% of the pre-cursor to vitamin A, they are especially good for boosting the immune system, protecting the vision, and helping the skin.

What about yams?

Yams are higher in calories, carbohydrates and fiber and while they contain also contain a good amount of vitamin C, vitamin B6, potassium and manganese but are not as nutrient-dense or full of antioxidants as sweet potatoes are. (Hint—antioxidants have a lot to do with color).

Yams contain more potassium and manganese—both vital minerals that are good for bone and nerve health, heart function and metabolism. Yams do contain some similar nutrients like B vitamins but the health benefits of yams have not been studied near as much as sweet potatoes.

One more thing about yams—a derivative of an ingredient in yams is thought to help women’s hormone levels, especially progesterone. There is some evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of PMS and menopause.

White potato nutrition

White potatoes do have lots of healthy minerals, fiber and carbohydrates in them, but definitely are not the superstars that sweet potatoes are. White potatoes belong to a totally different plant family, are definitely different looking than either yams or sweet potatoes and have a whole different set of nutrients.

White potatoes contain plenty of vitamin C, folate (a necessary B vitamin), vitamin B6, potassium, manganese, but not the high levels of vitamin A or antioxidants that sweet potatoes have.

Blood sugar and the glycemic index

Sweet potatoes have a medium-to-high GI, around 60, and yams have a lower GI at about 50. White potatoes score the highest at 75.

So, when looking at all three types of potatoes, gram for gram, white potatoes will cause a sharper spike in blood sugar when eaten. So if you are diabetic or trying to keep your blood sugar low, you are better off eating sweet potatoes. Sweet potatoes are also higher in fiber than regular potatoes.

Which is best?

So—the winner of all three types of potatoes in terms of nutrition is sweet potatoes by a slim margin!

However, yams, sweet potatoes and white potatoes can all be healthy additions to the diet, as long as you are not restricting carbs. Preparation is the important factor; French fried ANYTHING is not going to be healthy, so eat baked instead of fried, and add a little dab of grass fed butter on it!

If you are watching your carbs, you are going to want to read this story below about what US heart surgeons are saying about this “health food”.

US Heart Surgeon Says Carbs are NOT the Problem (This “Health Food” is)…

According to this world-renowned Heart Surgeon below, a good portion of your weight gain, brain fog, and digestive issues may stem from a SINGLE vegetable you eat…

Listen, I realize this sounds far-fetched, but the science is groundbreaking. In fact, we now know of at least one so-called “health food” that could be wreaking havoc on your insides (and your results). What’s worse, it’s probably in your kitchen right now!

And today, my trusted colleague, Dr. Steven Gundry, is pulling back the curtain on exactly what it is:

==> This Vegetable Could be the #1 Danger in Your Diet

References
https://www.healthline.com/nutrition/sweet-potatoes-vs-yams#section6
https://draxe.com/sweet-potato-nutrition-facts-benefits/

The post Sweet Potatoes vs. Yams vs. White Potatoes appeared first on thenutritionwatchdog.com.

Lemons and limes are some of the most popular citrus fruits in the world.

Lemons and limes are often used interchangeably for cooking purposes, but what about their health purposes? Are lemons and limes alike? Though they have a lot in common, they’re also distinctly different in some ways.

These two fruits are well known for their acidity and sourness, which makes them useful in a variety of dishes, salads, soups and drinks.

Lemon and lime essential oils made from the rinds are often used for cosmetic and medicinal purposes. They’re also included in many household cleaning products for their fragrance and antibacterial properties.

Many people often mistakenly think limes are just unripe lemons but that is not the case. Lemons and limes are two totally different citrus fruits but closely related.

Lemons grow on a small evergreen tree that is actually native to Asia. Limes are thought to be a hybridized fruit and actually come in several varieties from various parts of the world. Lemons and limes are now grown all over the world.

However, lemons — formally known as Citrus limon — are typically grown in moderate climates, while limes — or Citrus aurantifolia — grow better in tropical and subtropical regions.

Round vs Oblong

Lemons and limes definitely look different—if you look closely. Lemons are bright yellow and oblong, while limes tend to be smaller, rounder, and green. Some types of limes actually do turn yellow when ripe, but they do not turn into lemons.

Harvest

While limes are not unripe lemons, they are unripe limes and are harvested before they ripen. When harvested early and while still green, they have a rich, sour flavor and more citric acid. Once a lime is mature and yellow, they lose their acidity and their sour taste and become bitter.

Lemons are picked when ripe, yellow and mature.

Taste

Lemons and limes have a similar taste and are often used as substitutes for each other. But they do taste different. Lemons have a distinctly sour taste, while limes tend to be slightly more bitter but seem to have more flavor. Lemons contain about 2% sugar, while the bitter lime only contains 0.5% sugar. Limes tend to be more acidic than lemons. Some lemons, like Meyer lemons have a much mellower and sweeter taste.

Lemon vs Lime Nutrition

While neither lemons or limes have huge amounts of vitamins and minerals, both lemons and limes have generous amounts of vitamin C. Lemons win out here though, as they have substantially more vitamin C than limes do.

Ounce for ounce, (or gram for gram) lemons have more vitamin C. For example, 100 g of lime contains approximately 29mg of vitamin C, while 100g of lemon contains 53mg of vitamin C. In addition, they also have more potassium, vitamin A, vitamins B6 and folate.

Both lemons and limes have some great health benefits—let’s take a look.

Strengthen Immunity

Lemons and limes contain a good amount of vitamin C, or ascorbic acid, which helps to strengthen the immune system, helping your body fight colds, flu, and other pathogens. Vitamin C helps to increase white blood cells, our little ‘army’ that fight off illnesses and infections.

Vitamin C is also a powerful antioxidant which helps prevent damage to the DNA of our cells, protecting and helping insure we have healthy cell reproduction. This review from the Annals of Nutrition & Metabolism shows that vitamin C helps reduce the duration and severity of respiratory tract infections.

Lemons and limes also fight inflammation. You can also keep your immune system strong by avoiding foods containing sugar or processed foods, eating probiotic rich foods and getting regular exercise.

Good for the Heart

Vitamin C is also valuable for the heart, helping you fight heart disease and lowering blood pressure. One study from the Harvard School of Public Health in Boston looked at the diets of 126,399 adults over a period of eight to 14 years and found that each serving of fruits and vegetables was associated with a 4 percent decreased risk of heart disease. It was found that the vitamin C-rich fruits and veggies, like lemons or limes had the biggest impact.

Another study published in the Journal of Nutrition and Metabolism in 2014 found daily consumption of lemons or limes was associated with a decrease in blood pressure, as well.

Prevents Kidney Stones

The citric acid in lemons or limes helps to prevent painful kidney stones. Lemons and limes are also slightly diuretic, helping to increase urine volume and cleanse the kidneys.

One small study published in the Journal of Urology treated 11 participants with lemonade therapy for nearly four years. Researchers found that stone formation dropped significantly, from an average of one kidney stone per year down to just 0.13 per year. And this study showed that treating kidney stone patients with lemon or lime juice increased urinary citrate levels and decreased the amount of calcium in the urine, suggesting that citric acid may be a potential alternative treatment for preventing kidney stones.

Cancer Fighting Citrus

Lemons and limes share powerful cancer-fighting benefits. These citrus fruits have lots of antioxidants in them, fighting free radical damage which can negatively alter our cells and make us more prone to developing cancer. Lemons and limes’ phytochemicals include flavonoids, flavones, triterpenoids and limonoids.

Another compound identified in limes was found to block colon cancer cell growth by 67%. Other studies show both lemons and limes to be effective in fighting other types of cancer, including breast cancer and pancreatic cancer. This study from Saudi Arabia, showed that lemon fruit extract helped kill breast cancer cells.

Lemons and limes also contain compounds like hesperidin and d-limonene, which have both been shown to have cancer-preventing properties. This makes lemons and limes some of the most powerful weapons in the fight against cancer.

Aids Digestion and Increases Iron Absorption

Iron is an important mineral for our bodies; it helps build red blood cells which carry oxygen to all parts of our bodies. Deficiencies in iron can cause anemia which can result in dizziness, weakness, fatigue and a lowered immune response. Vegans and vegetarians have a more difficult time absorbing iron, especially if they only eat plant-based foods. Women who are menstruating also have higher iron needs. Athletes and people who live at higher altitudes also need a great supply of iron in their diets.

Vitamin C, in the form of ascorbic acid helps to enhance iron absorption from foods. This is also why cooking foods high in iron with a type of acid, like lemons or limes to enhance absorption. One of the best ways to get some extra iron in your diet is to cook in a cast-iron skillet. Adding a squeeze or two of lemons and limes helps to leach iron from the skillet which cooks into your food.

A study published in the American Journal of Clinical Nutrition even found that consuming 100 milligrams of vitamin C with a meal, increased iron absorption by 60 or more percent.

Aids in Weight Loss

Lemons and limes are very low in calories, yet they add mouth-watering flavor to water and increase your saliva, preventing a dry mouth. Drinking lemon water can help with weight loss. Many times when we reach for a snack, we are actually just thirsty, so a glass of lemon or lime water helps to fulfill your thirst and help you stay away from munching. And the sour flavor actually help you feel slightly more satiated.

If every day you traded in a glass of high sugar juice or soda, you avoid almost 40,000 calories in a year! That is over 11 pounds of fat! Plus you avoid all the toxic corn syrup and its negative health benefits it has on your body.

Hydration

Lemons and limes contain citric acid which actually helps your body absorb water better. Lemon water has gained a lot of popularity as ‘the’ drink to have first thing in the morning. The reason is that lemon water helps to hydrate you, helps your body wash out toxins and excess fluids, and balance your pH. Lemons and limes also contain a good balance of electrolytes which help your body re-establish its fluid levels better than plain water.

It is considered much healthier to have a more alkaline pH which helps to prevent disease and boosts the immune system. Even though lemons and limes are very acidic, they help our bodies become more alkaline. Some research shows that a more alkaline diet can be beneficial for things like pain relief, bone health, and preventing cancer.

Lemon or lime water provides a burst of antioxidants, vitamins and minerals that isn’t found in regular water. While lemon water gets the spotlight as the new healthy drink, limes are also rich in vitamin C, minerals, phytochemicals and antioxidants. Lime water benefits are similar to the benefits of lemon water and can boost antioxidant intake, support weight loss, and keep you healthy and hydrated with an added dose of flavor.

Add lemon or lime juice to most all of your dishes. Adding a squeeze of lemon or lime can really enhance the flavor of vegetables—especially the more bitter ones like broccoli, kale, brussels sprouts and spinach. Lemon or lime juice, combined with a bit of extra virgin olive oil and a sprinkle of herbs or spices, makes a delicious all-purpose salad dressing or a great base for marinades, especially fish or chicken.

Lemon or lime—both of these are highly beneficial to your health and relay a variety of health benefits, so use them in drinks, dishes and desserts, and pucker up!!

If you are interested in some of the other powerful benefits of lemons and lemon water… check out this article from our friends Alternative Daily.

You know already that lemons can help with weight loss and renew your energy, but did you there is fruit that can absolutely destroy it.

Blueberries vs. Strawberries vs Oranges… (the #1 WORST fruit for energy)

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one fruit people over 40 should never eat.

This fruit can disrupt your hormones. Both sapping you of energy and forcing your body to create “sticky” fat cells that can NOT be “burned off” with normal diet and exercise.

Do you know the fruit I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Blueberries

>> Strawberries

>> Oranges

>> Goji berries

References
https://draxe.com/limes/
https://draxe.com/lemon-nutrition/
https://www.organicfacts.net/health-benefits/fruit/difference-lemon-and-lime.html
https://draxe.com/benefits-of-lemon-water/

The post Lemons vs Limes, which is healthier? appeared first on thenutritionwatchdog.com.

You probably think of molasses as that black goopy stuff that sits in the back of the cabinet, or the stuff in those yummy molasses cookies your grandma used to make. If you have some molasses sitting in your cabinet, it may be time to dig it out and start using it again. Molasses, especially ‘blackstrap’ molasses, has some very good health benefits.

Where does this stuff that looks like motor oil come from? Blackstrap molasses comes from the sugar-making process. When sugar cane is mashed and boiled, cane syrup is created. A second boiling crystallizes the sugar and yields molasses, and a third boiling leaves blackstrap molasses.

Since most of the actual sugar is removed from this viscous liquid, the remaining syrupy mixture is somewhat bittersweet. But, unlike sugar, which has no nutrients, molasses contains some pretty powerful vitamins, minerals, and antioxidants which help to improve bone health, boost skin and hair health, combat anemia, improve brain health and alleviate PMS.

Blackstrap molasses contains loads of vitamin B6, manganese, magnesium, potassium, iron, and selenium. It also has a reasonable glycemic load of 55, making it a better choice for adding some sweetness to foods or drinks, especially for diabetics.

Molasses has been used as one of those ‘cure-all’ elixirs over the years for problems like constipation, anemia and even tummy problems.

As I often mention, nutrients are always better absorbed from whole food sources, because they exist in the perfect balance, along with the various co-nutrients and phytochemicals that come along with them. Blackstrap molasses could really be classified as a whole food supplement.

However, blackstrap molasses should only be consumed in small amounts, since it is still considered a type of ‘sugar’ and ranks fairly high on the glycemic index. Here is a listing of where blackstrap molasses runs with other natural sweeteners:

• White sugar: 64
• Blackstrap molasses: 55
• Maple syrup: 54
• Raw honey: 30

1. Iron

Blackstrap molasses has long been considered as a great source of plant-based iron. Blackstrap molasses is especially useful for menstruating women, as women lose small amounts of iron through their regular menstrual cycle, and many women can become slightly anemic.

Iron actually also works to improve your mood as well. Brain chemicals rely on a balance of hormones — including serotonin, dopamine and other vital hormones — that cannot properly be synthesized in the brain when oxygen levels are low. Iron helps the body to carry oxygen, so low levels of oxygen and iron deficiencies can result in depression or anxiety, poor sleep, low energy levels and a lack of motivation. In addition, the essential minerals in blackstrap molasses including magnesium, manganese, and calcium help maintain the health of red blood cells.

2. B Vitamins

One of the great things about blackstrap molasses is its B vitamin content. B vitamins are vital for brain and nerve health, energy, and mood regulation. Since B vitamins are water soluble and can easily be washed out of the body, and have to be synthesized in the small intestine, many people have a B vitamin deficiency and don’t know it.

Many people who suffer from leaky gut, celiac disease, glutton sensitivity, and other inflammatory digestive disorders, have low levels from B vitamins. Stress can also drastically lower B vitamins, leading to depression and anxiety. It is known that people who suffer from schizophrenia and bipolar disorder have low or imbalanced levels of B vitamins. Vitamin B6 is also known to work in combination with other B vitamins to boost serotonin levels in the brain, which is one of our body’s primary ‘feel good’ neurotransmitters.

3. Improves Hair and Skin Texture

Blackstrap molasses contains lactic acid, along with antioxidants, both of which are very helpful in healing and preventing acne, smoothing wrinkles and other skin conditions. Blackstrap molasses also helps promote wound healing like cuts, burns, and scrapes.

Blackstrap molasses also helps to get rid of frizzy hair, especially hair that is dyed, bleached or permed. This natural conditioner helps to cover gray naturally, but if you have really blonde hair, it may temporarily darken it slightly.

It’s not a great idea to put it straight on your hair but using it in combinations with other healthy ingredients will help to thicken and smooth out hair, bringing out its natural shine and body. Try this natural molasses hair mask from Wellness Mama:

• 1/4 cup plain whole-milk yogurt
• 2 tablespoons organic blackstrap molasses
• 1 teaspoon apple cider vinegar
• Optional: 2 drops Rosemary essential oil

Directions—Whisk together yogurt, molasses, and ACV. Add essential oil if using. (Tip: rosemary oil helps your hair grow and scalp stay healthier.) Massage into hair and scalp, cover with a shower cap or wrap in towel and leave on for 10-15 minutes. Shampoo out as normal.

4. Bone Health

Blackstrap molasses contains a combination of healthy bone ingredients calcium and magnesium, along with copper, iron, potassium and the trace mineral manganese. It also helps to heal bones faster, and fights osteoporosis.

Manganese plays an important role in bone cartilage and bone collagen formation and is required for bone mineralization. In one study, women with osteoporosis were found to have 25% lower manganese levels of the women who didn’t have osteoporosis. It only takes about two teaspoons a day to get about 20% of the manganese you need to help build stronger bones.

5. Blood Sugar

In spite of the fact that blackstrap molasses is classified as a type of sugar, it has a lower glycemic value than refined cane sugar. Because of this, is often preferred for those with diabetes or those who are trying to keep blood sugar levels low. Blackstrap molasses, unlike refined sugar, contains nutrients including chromium, which is known to increase glucose tolerance. Chromium also plays an important role in stabilizing blood sugar and insulin.

Chromium is an essential nutrient for normal carbohydrate and fat metabolism as well.

Blackstrap molasses also contains plenty of antioxidants which help the body fight diabetes, heart disease and even cancer.

How to Use Blackstrap Molasses

Blackstrap molasses is used as a natural sweetener and a refined sugar alternative, but keep in mind, it is still a form of sugar, and is only slightly lower on the glycemic index as sugar. Molasses has a different, rich, caramel flavor, which makes it great as an additive to your morning coffee, your oatmeal, or used for baking. It also makes a great marinade or base for a sauce.

It’s easy to find blackstrap molasses at your local market or health food store. When purchasing blackstrap molasses, look for products that are organic and unsulfured.

Molasses is generally added to sugar to create brown sugar, but you can make your own by adding a small amount to coconut sugar and mixing. This creates a slightly more nutritious brown sugar that still adds the right amount of flavor to your recipes.

Blackstrap molasses can be used in recipes that call for brown sugar, honey and maple syrup.

References
https://www.thealternativedaily.com/use-blackstrap-molasses/
https://draxe.com/blackstrap-molasses/
https://www.healthline.com/health/food-nutrition/benefits-blackstrap-molasses
https://wellnessmama.com/62496/molasses-hair-mask/

The post Five Good Reasons to Use Blackstrap Molasses appeared first on thenutritionwatchdog.com.

By: Cat Ebeling 

Ever notice the suggestive shape of a nice, fat, firm asparagus? It’s a bit phallic, if you haven’t noticed. Of course, we all know asparagus is a healthy delicious food, makes your pee smell funny, and tastes great grilled. But, did you know asparagus is one of the sexiest vegetables you can eat?

While this veggie’s shape may have something to do with its status as an aphrodisiac, it also contains some powerful nutrients that actually do offer a boost to your sex life. Wait! Asparagus is an aphrodisiac? Yes! As early as the 17th century, herbalist Nicolas Culpepper wrote that asparagus, “stirs up lust in man and woman.” In 19th century France, brides and bridegrooms were served three courses of the sexy spears at their prenuptial dinners to stimulate—well, you know.

According to The Vegetarian Society, hand feeding asparagus to your lover triggers the mind to have a physiological response. Think about it for a minute…Oh and by the way, the French word for asparagus is “aspèrge”—and guess what– aspèrge is a slang word for penis.

Nutrition science shows us that many of the foods we eat, not only affect our body’s health, but they affect brain chemistry, energy, and hormones as well. Very true for asparagus.

Asparagus is rich in vitamin B6, as well as folate, both of which have properties that boost arousal in both men and women. There’s also vitamin E in asparagus that helps to stimulate men and women’s sex hormones as well.

This highly sophisticated veggie also helps to stimulate a natural body substance called histamine. Now, we may think of histamine as part of the immune system or something that is released as a result of an allergic reaction. While this is true, histamine plays a role in sex as well. Sexual performance and sexual response is compromised when histamine levels are too low. Optimal levels of histamine are also important for a healthy sex drive in both men and women. Histamine improves erectile function, as well as improving both men and women’s hormone levels. And, healthy histamine levels are related to easy sexual orgasm, both for men and women. And that, my friends, is a good thing!

Asparagus is not only great for the sex life, but in general, it is a super healthy food to include in your diet. Asparagus’ folic acid, potassium, fiber, A, B, and C vitamins fight free radicals and inflammation too. In fact, asparagus has been used medicinally for about 2000 years. The nutrients in asparagus protect your heart, your digestive system, your bones, and even your cells.

Asparagus’ green stems contain a lot of vitamin K, known as a natural blood clotting agent. Vitamin K is also important for bone health as well, helping to increase mineral density in people with osteoporosis, helping to reduce fractures. Vitamin K is also a heart protector as well. It helps to keep calcium out of the arteries, where it can cause blockages.

The anti-inflammatory and antioxidant nutrients help fight chronic health conditions such as type 2 diabetes, heart disease and cancer. Asparagus also contains glutathione which is a monster antioxidant that fights aging and free radicals, protecting skin from skin cancer, pollution and actually protecting your cell DNA as well.

Not only does asparagus make your urine smell slightly funny, but it actually helps to promote the production of urine, making it an especially good diuretic, helping to rid the body of excess fluids. Because of this, asparagus is good for the kidneys, the urinary tract, and also helps to lower blood pressure as well.

As a veggie, asparagus contains a significant amount of valuable fiber, especially a type called inulin. Inulin does not break down in the digestive tract, but helps to feed healthy gut bacteria, lower risk of allergies, and fight colon cancer. The fiber in asparagus improves digestion and helps food better through the digestive tract. The dietary fiber from asparagus also lowers the risk of type 2 diabetes. The insoluble fiber in asparagus helps to softly ‘scrub’ the digestive tract, removing plaque, toxins and other partially digested material stuck to the intestinal walls.

Folate is a nutrient extremely important for those who are pregnant or planning to be pregnant. Folate is essential for healthy spinal cord and nerve development in fetuses. Folate also works alongside B12 and vitamin C to help the body assimilate and utilize new proteins. Folate helps to form healthy red blood cells and produce healthy DNA for cell reproduction.

One of the B vitamins abundant in asparagus, thiamin helps to play a vital role in how our bodies convert carbohydrates like sugar and starch into energy, making it an important nutrient in metabolism. The other important role that B vitamins play is helping to lower an inflammatory substance, homocysteine. Homocysteine is a substance that contributes to heart disease and is often measured as a risk factor. Lowering homocysteine lowers one’s chances of heart disease.

The glutathione in asparagus is a detoxifying substance that also helps to destroy and protect the body from cancerous substances. Researchers now believe that the glutathione in our bodies is extremely important as a measure of how well we age and how long we live. Glutathione also strengthens the immune system, which not only fights diseases and infections, but also helps to destroy cancerous and pre-cancerous cells in our bodies. This makes asparagus an excellent weapon for fighting cancers such as breast, bone, lung, and colon.

Glutathione plays a crucial role in immune function, so it helps fight infections as well as other serious diseases. This also means that asparagus protects against cancer. A recent study however, showed that the asparagine, a substance found in asparagus could possibly contribute to a spread of breast cancer. But—this is important to note—this study was conducted primarily on genetically modified mice and never tried on humans. It is also important to realize that increasing one’s intake of fresh vegetables, including asparagus, is far healthier overall in fighting any type of cancer. Asparagus also shows plenty of cancer-fighting ability, so your best bet is to not worry about it,but wait until further credible studies come out. Meanwhile, the best way to avoid cancer is to steer clear of sugars, starches, and processed foods and load up on fresh veggies

So, heat up the grill, and throw on some fresh asparagus drizzled in olive oil on it. Cook until slightly browned over high heat, about 5 minutes, making sure to not overcook. Remove from grill, and squeeze on fresh lemon juice, season with sea salt and pepper. Serve warm or cold, alongside some grilled wild caught salmon. Turn on some great music and invite over your favorite hot date and enjoy the rest of the evening!

Speaking of sex…

If you’re a man over the age of 40, then pay attention…

If you’re a woman who loves her man, and is afraid of his increasing lack of masculinity, then please take a moment to read this very important message…

Today’s man, that’s you, is under attack from multiple angles – you’re being told that being a MAN is no longer allowed, and the foods and drinks you’re eating are slowly, and effectively stripping away your manhood, leaving you with…

An increasing amount of jiggly belly fat that will NOT go away, decreased sex-drive and E.D. problems, trouble sleeping, depression, lack of confidence, joint and muscle pain, risk of an early, and painful death…

…And just not feeling like a man anymore

But the good news is it’s NOT your fault – you’ve been lied to and deceived…

Click here to discover 1 simple trick, you can start doing today, to reclaim your manhood (more sex, less belly fat, more confidence, more strength, and…)

References:

https://draxe.com/asparagus-nutrition/
http://www.nogarlicnoonions.com/increase-your-sexuality-with-food-asparagus/
https://www.mindbodygreen.com/0-5827/Asparagus-You-Sexy-Thing.html
https://www.huffingtonpost.com/entry/the-truth-about-7-foods-that-claim-to-be-aphrodisiacs_us_59bc090ce4b086432b06cc97
http://www.increasespermvolume.com/
http://www.organicauthority.com/mojo-foods/11-foods-that-get-your-sex-drive-going-naturally.html
https://exurbanpedestrian.wordpress.com/2010/06/07/asparagus-pee-your-libido/

The post SEX and Asparagus appeared first on thenutritionwatchdog.com.