Features

The Oils of Your Life

By Ann Louise Gittleman, Ph.D., C.N.S.
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Ann Louise Gittleman, Ph.D., C.N.S. with any questions about this content.
This content originally appeared on annlouise.com

3 picks that are as delicious as they are fantastic for your health.

We all know by now that the right healthy fats deserve a prominent place on your breakfast, lunch, and dinner plates. As the body’s preferred fuel, fats—yes—can actually make you thin! They also serve to help prevent or manage depression, diabetes, heart disease, chronic fatigue, allergies, arthritis, psoriasis and eczema.

But you might not know which fats do what and which are the best to drizzle on a salad vs use for baking.

Here are three powerhouse picks that I know you’re going to love.

  • The Incredible Olive

    olives on a branch

    Extra virgin olive oil is considered by many to be the healthiest and tastiest oil in the world. The benefits of extra virgin olive oil are unrivaled, and research reveals more benefits nearly every day. After all, the Greeks, Turks, Italians, French and Spanish all have a diet that is at least 40 percent fat, most of it from omega-rich sources, yet these populations are slim and boast the lowest rates of heart disease in the world.

    Many of the health-promoting effects of the Mediterranean diet have been credited to the addition of a healthy dose of olive oil at every meal. As a rich source of omega-9 fatty acids, olive oil is also known to a number of positive effects throughout the body including lowering the risk of some cancers.

    The latest research suggests that adding a mere four tablespoons of olive oil a day to a Mediterranean diet slashes the risk of invasive breast cancer by a whopping 68 percent.

    Olive oil also prevents flare-ups of certain autoimmune diseases, speeding cell regeneration and wound healing, aiding the body in eliminating microbial infections, as well as reducing inflammation. One of its primary ingredients, a substance known as oleocanthanal, has even been called an alternative to Ibuprofen.

  • The Amazing Avocado

    avocado

    The fat in avocados and avocado oil is another source of adiponectin-nourishing monounsaturates. Among their other healthy perks, avocados possess the uncanny ability to fire up fat burning—to the tune of six pounds in two months. And, the monounsaturated fat content can hold you over for a good three hours!

    Surprisingly high in potassium, a typical avocado contains 12 to 17 grams of fiber. With an incredibly high smoke point of 520 degrees F—the highest smoke point of any of the healthy fats—avocado oil is ideal for searing, frying, and sautéing. Avocado oil also contains high levels of beta-sitosterol, which is a type of plant sterol that can lower cholesterol and is helpful in protecting prostate health.

    Avocado oil is also a great source of vitamin E. This fat-soluble vitamin has been shown to rev up your immune system, improve skin and eye health, as well as give your digestion a much-needed boost to remove toxins from the body.

  • The Marvelous Macadamia

    macadamia nuts

    Macadamia nut oil fires up your metabolism while packing an amazingly rich taste at the same time.

    The oil that comes from macadamia nuts is pretty incredible. The fatty acid composition of macadamia nut oil makes it perfect to use in many recipes, especially high-heat cooking.

    Macadamia oil is nearly 80 percent monounsaturated with very little polyunsaturated content and even trumps olive oil—which contains anywhere from 70-75 percent monounsaturates.

    Since macadamia nut oil has such an extremely high oleic acid content, it can be used to help balance your cholesterol levels and reduce triglycerides. Both the omega-3 and omega-6 essential fatty acids are perfectly balanced, which makes it an optimal cooking choice.

    Macadamia oil can stand serious heat, up to 400 degrees F, and serves up considerably more antioxidants than any other cooking oil I know of. It is great for making popcorn or stir-frying veggies, all the while helping you achieve your weight loss goals.

Head over to The New Fat Flush Plan or Eat Fat, Lose Weight to find some fat-fueled recipes that use the incredible olive, amazing avocado, and marvelous macadamia!

Contributor

Ann Louise Gittleman, Ph.D., C.N.S.

Ann Louise Gittleman, PhD, is a New York Times award-winning author of 30 books on detox, health, and healing, including the international bestselling Fat Flush Plan and Zapped! Visit her blog and join her online Fat Flush Community.

Should Your Poop Float?

When it’s normal, and when to call a doctor.

By Pamela Bump
a submarine floating up to use its periscope in a toilet
Illustration 36248290 © Amphetamine500mg - Dreamstime.com, Illustration 209837030 © Vertes Edmond Mihai - Dreamstime.com, Composite by Mark Wallace for Taste For Life

In life, we ask ourselves many questions. One most of us have asked at some point is, “Why is my poop floating?”

When we glance into our porcelain throne and see floating feces, we might panic and rush to the internet. However, floating poop is actually fairly common.

Below, I’ll highlight the most common reasons for floating matter and when you might want to ask a doctor about your mysterious stools.

Four Causes of Floating Feces

  • Excess Gas

    One of the most common culprits of floating poop is excess gas.

    Gas is primarily created as air you swallow moves through your large intestines and mixes with fermenting bacteria that comes from milk, bread, fruits, and many vegetables.

    Because the average human creates about one liter of gas per day, it’s not shocking to think some of this gas could enter a stool. When this happens, the air, hydrogen, and other elements could make the matter float.

    While gas is commonly caused by healthy foods, like vegetables, you can also experience it after eating junk foods or too much dairy. So, if you have a terrible case of gas, floating poops, and a poor diet, it might be time to consider a few light changes to ease your digestive system.

  • Fiber-Heavy Diets

    If you think you have a healthy, well-balanced diet and still come down with a case of floating poop, it could be because you’re eating lots of fiber.

    According to MIT, high-fiber foods — such as beans — have increased bacterial fermentation, which can cause more air to be produced during the digestive process. This air not only causes stools to float, but it can also cause an embarrassing case of gas.

    However, a bit of gas or floating poop shouldn’t be cause for concern if the stool still has a normal color or shape, and you live a healthy lifestyle with no other digestive symptoms.

  • Gastrointestinal Issues

    When dealing with any type of gastrointestinal issue, your stomach and digestive system can get out of whack. This can cause a variety of stool issues, including floating matter.

    Gastrointestinal issues that can result in floating stools include GERD, irritable bowel syndrome, and other bowel disorders. When dealing with these scenarios, floating matter could come with other symptoms including heartburn, other digestive troubles, or an unsettled stomach.

    If you have a bowel or GI disorder, floating poop isn’t actually that uncommon. In fact, 2015 research revealed that 26% or more-than one-fourth of people with functional bowel disorders experience floating poop.

    While floating poop and many gastrointestinal discomforts aren’t usually dangerous, you should still talk to your doctor about your symptoms to get the best tips for how to navigate your digestive troubles.

  • Malabsorption

    One of the rarer, but slightly more concerning, causes of floating poop is malabsorption. This happens when the body can’t properly absorb and digest nutrients from certain foods.

    On top of other digestive symptoms, malabsorption can cause fatty poops that look pale and misshapen, as opposed to occasional floating mater that still has a healthy brown color and shape. These discolored stools are called steatorrhea.

    Two common causes of steatorrhea and malabsorption are food intolerances and more severe stomach issues — like pancreatitis.

    For example, people with lactose intolerance or celiac disease often deal with malabsorption related to dairy or gluten-filled foods. Meanwhile, those suffering from liver diseases, or pancreatic damage — also called pancreatitis, and other intestinal issues have difficulty absorbing and digesting a longer list of foods and nutrients.

    Ultimately, if you’re seeing regular fatty floating stools and experiencing other symptoms, you should visit your doctor to ensure you aren’t dealing with an intolerance or more serious issue.

What to Do When Your Poop Floats

  • Don't Panic

    Ultimately, you probably don’t need to panic when you notice your next floater.

  • Try an Elimination Diet

    If you’re experiencing regular floating fecal matter along with other symptoms, such as stool discoloring, heartburn, or other digestive problems, it might be a sign of a poor diet, food intolerance, digestive disorder, or illness.

  • Check With a Doctor

    While we’ve walked you through a few of the most common causes, it’s always safest to double-check with your doctor if you have concerns.

“Are floating stools associated with specific functional bowel disorders?” by M. Bouchoucha et al., European Journal of Gastroenterology & Hepatology, 8/15

“It Happens” MIT Medical, medical.mit.edu, 5/17

“The gas we pass” by G. Dunea, The British Medical Journal, 10/16/04

“The scoop on poop: What does your poop say about your health?” By N. Ajuha, PennMedicine.org, 12/12/20

“What’s a fart?” Connecticut Children’s Hospital, 2020

Contributor

Pamela Bump

Pamela is the Audience Growth Manager for the HubSpot Blog and holds an M.S. in Media Ventures from Boston University. Before HubSpot, she was Taste for Life’s first Web Editor & Social Media Expert and Harvard Business Review’s first Growth Editor.  In her roles, she’s managed content strategy, social media, and audience growth tactics.

Although her career is focused on digital marketing and editorial innovation, she continues to write for TFL to quench her thirst for food blogging and health journalism.

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Natural Allergy Relief

By Cheryl Myers
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Cheryl Myers with any questions about this content.

Allergies can be related to foods you eat, things you touch, and substances you inhale. This latter category rears its ugly head in the months when plants are active. In the northern United States, that might be spring and fall, but in the South, some of these allergy issues can last all year. And if your inhalant allergy is indoors, like dust, those are year-round issues as well.

Allergy symptoms can range from annoying (itching eyes and an occasional sneeze) to life-threatening (airway closure). Fortunately, most people fall into the mild to moderate category when it comes to these kinds of allergies.

Common Allergens

Some of the most common inhalant allergens include pollen, ragweed, hay fever, dust mites, and pet dander. It is estimated that nasal allergies affect over 50 million people in the United States to the point that they seek medical care, and almost 18 million are diagnosed with hay fever. More than 13 million annual visits to doctor’s offices, hospital clinics, and emergency rooms are due to allergic rhinitis, or the symptoms of nasal allergies. Another 10 million adults and children who have pets are actually allergic to their pets!

Allergies cause an over-release of a substance in the body called histamine. This is responsible for the itchy, watering eyes, nasal congestion, sneezing, coughing, and redness.

Pharmaceuticals Linked to Dementia?

The most common pharmaceutical approach to allergies is to use drugs that reduce histamine, or anti-histamine drugs. These are in a class of drugs called anticholinergic drugs, which deplete choline from the body. Choline is needed by the body to make an important brain communication chemical called acetylcholine, and the Journal of the American Medical Association (Neurology) recently published a study showing these drugs may increase the risk of Alzheimer’s disease and other dementia. It has been found that using these types of drugs consistently for three years or more increases risk by 54 percent. You shouldn’t have to choose between alleviating allergy misery and long-term neurological damage.

This is NOT true of the emergency prescription drug intervention called the EpiPen, or epinephrine injection. This is a lifesaving medication that is used rarely and opens up the airways in people suffering from the most severe allergic reaction, anaphylaxis. Never be afraid to use your emergency rescue medication if you are suffering a severe allergic reaction. But if possible, you should avoid daily use of over-the-counter drugs like diphenhydramine.

Natural Allergy Relief

Natural interventions for allergies can be very useful. Recent research has looked at the use of Nigella sativa (black seed). The results showed that by two weeks of use, N. sativa could reduce the presence of the nasal mucous congestion and itching, runny nose, and sneezing attacks. More research is needed, but this could be a promising botanical for allergies.

Purple butterbur or Petasides hybridus is another effective herbal intervention for nasal allergies. There are 12 clinical trials involving butterbur for this application. However, this plant contains liver toxins called pyrrolizidine alkaloids (PAs) that must be removed for safe use. Don’t let this scare you off, but look for a clinically studied form of this herb and make sure it is properly prepared. It does not work quickly, but can be highly effective, so have patience if you use this herb. It is especially useful for long-term allergy use, for example, with dust and pets.

Another interesting way to stop allergies is to prevent the allergens from coming into contact with the allergy receptors. Researchers in the United Kingdom have developed a medical device—a spray of ultrafine cellulose powder that gently coats the interior of the nasal passages, turning into a soft thin layer of gel. The process has been described as the equivalent of wearing a surgical mask on the inside of the nose. The gel is expelled when the nose is blown, and the powder is reapplied. Published human studies have shown dramatic reductions in allergic reactions and allergy symptoms in both children and adults, without any adverse effects.

“Alzheimer’s Disease Neuroimaging Initiative. Association Between Anticholinergic Medication Use and Cognition, Brain Metabolism, and Brain Atrophy in Cognitively Normal Older Adults” by S.L. Risacher et al., JAMA Neurol, 6/1/16

American College of Allergy, Asthma, and Immunology, http://acaai.org

Asthma and Allergy Foundation of America, www.aafa.org

“Clinical Efficacy of Nasal Cellulose Powder for the Treatment of Allergic Rhinitis” by L. Wan and P. Li, Journal of Clinical Otorhinolaryngology Head and Neck Surgery, 2015

“A Double-blind Placebo-Controlled Study Documenting the Effect of Nasally Applied Dellulose-Derived Powder in Subjects Sensitized to Grass Pollen” by T.A. Popov et al., J Allergy Clin Immunology, 2017

“Herbal Treatment of Allergic Rhinitis: The Use of Nigella sativa” by S. Nikakhlagh et al., Am J Otolaryngol, 9-10/11

"A Nasally Applied Cellulose Powder in Seasonal Allergic Rhinitis in Adults with Grass Pollen Allergy: A Double-blind, Randomized, Placebo-Controlled, Parallel-Group Study” by N. Aberg et al., Int Arch Allergy Immunol, 2014

“A Nasally Applied Cellulose Powder in Seasonal Allergic Rhinitis (SAR) in Children and Adolescents; Reduction of Symptoms and Relation to Pollen Load” by N. Aberg et al., Pediatr Allergy Immunol, 9/11

“Petasites Study Group. Butterbur Ze339 for the Treatment of Intermittent Allergic Rhinitis: Dose-Dependent Efficacy in a Prospective, Randomized, Double-blind, Placebo-Controlled Study” by A. Schapowal, Arch Otolaryngol Head Neck Surg, 12/04

Contributor

Cheryl Myers

Cheryl Myers, RN, is an integrative health nurse, author, and expert on natural medicine. She is a nationally recognized speaker who has been interviewed by the New York Times, Wall Street Journal and Prevention magazine. Her articles have been published in Aesthetic Surgery Journal and Nutrition in Complementary Care, and her research on botanicals has been presented at the American College of Obstetrics and Gynecology and the North American Menopause Society. Follow Cheryl on Facebook! 

Keep Your Bones Healthy and Strong

By Jane Eklund

They hold us up, they help us move around, they keep our organs safe, and they store important minerals. Bones: The human adult has 206 of them, from the penny-sized ossicles of the inner ear, without which we could not hear, to the femur, also known as the thighbone, the longest and strongest. They’re the basis of the body’s infrastructure, and keeping them healthy will help keep us healthy as we age.

Start Now to Strengthen Bones

Bones change and grow throughout life—our bodies break down the old bone and manufacture new bone. But we do a better job of it when we’re young. Up to about age 30, when we reach optimum bone mass, the body is faster at producing new bone than at dismantling old bone. After that, the process reverses, meaning bones are still renewed and regenerated, but we lose more bone mass than we gain.

This means the best time to shore up the bones is in childhood, adolescence, and young adulthood. The stronger they are when we hit peak bone mass, the more bone our bodies will have to draw on as we get older—and the less likely we are to develop a bone disease like osteoporosis, which weakens the bones and makes them more likely to break. That said, it’s never too late to take action to keep bones healthy and strong. 

Bone Strength Is All About Calcium

Most of us know that the mineral calcium is needed for strong bones and teeth. But it plays other important roles in the body as well. It helps with blood clotting, transmitting nerve signals, squeezing and relaxing muscles, releasing hormones, and regulating the heartbeat. Calcium is found in nerve cells, body tissue, blood, and other bodily fluids in addition to bones and teeth.

The body can’t make calcium. If it needs more to help with nerve, muscle, or circulatory system function, it leaches it from the bones, which is why it’s important to get your daily requirement of calcium through diet—and supplements, if needed. 

How much calcium do you need per day? Here’s a quick run-down. Children: ages 1 to 3, 700 milligrams (mg); 4 to 8, 1,000 mg; 9 to 18, 1,300 mg. Adults: ages 19 to 50, 1,000 mg; men ages 50 to 70, 1,000 mg; women 50 to 70, 1,200 mg; adults over 71, 1,200 mg. 

Just eating calcium-rich foods or taking calcium supplements won’t guarantee that your bones are protected. The body needs vitamin D to absorb and use calcium, so be sure you’re getting enough through exposure to sun, foods such as oily fish and egg yolks, fortified foods, and supplements. Phosphorus and magnesium also help with calcium absorption.

Bone-Healthy Living

Getting enough calcium is the lynchpin to bone health, but it’s not the only factor that affects skeletal strength. To ensure strong bones:

  • Get Moving!

    Strength-building and weight-bearing exercises—walking, weightlifting, climbing stairs—will increase bone mass. Aim for 30 minutes a day.

  • Minimize Falling Hazards

    Falling puts you at risk for breaking a bone, especially if you have osteoporosis. Do what you can to prevent falls. Make your home “fall-free” by removing loose rugs, moving furniture that impedes walking, and installing good lighting. Then consider incorporating balance-building activities like yoga, t’ai chi, and dancing into your routine.

  • Live Clean

    Don’t smoke, and limit alcohol intake.

  • Sleep Well

    A study published in the Journal of Bone and Mineral Research suggests that the sleep disruption caused by sleep apnea can negatively affect bone metabolism.

  • Check Risk Factors

    Talk to your healthcare practitioner about your risk factors for bone disease.

Make no bones about it—the stronger our skeletons, the more active we can be as we age. Take steps (both literal and figurative) now to keep your bones as strong and healthy as possible.

Dairy-free calcium

Dairy products are practically synonymous with calcium. How can you be sure to get enough calcium in your diet if you don’t eat dairy? No worries; there are plenty of alternatives. Here are a few:

  • Fortified tofu
  • Fortified soy milk (calcium fortified)
  • Dark green, leafy vegetables
    • broccoli
    • Brussels sprouts
    • mustard greens
    • kale 
  • Chinese cabbage or bok choy
  • Beans/legumes
  • Sardines/salmon with edible bones
  • Shrimp
  • Almonds and Brazil nuts
  • Sunflower seeds
  • Tahini
  • Blackstrap molasses

“Bone Health for Life: Health Information Basics for You and Your Family,” National Institute of Arthritis and Musculoskeletal and Skin Diseases, www.niams.nih.gov, 2018

“Bone Health: Tips to Keep Your Bones Healthy,” www.MayoClinic.org

“Sleep Problems May Impact Bone Health,” Science Daily, 2/3/15

Contributor

Jane Eklund

Jane has a rich, diverse background in both literary and journalistic writing, including book reviews, poetry, and history.

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Bone Health in Adult Life

Take Action Now to Keep Your Skeleton Strong

By Maria Noël Groves, RH (AHG)
a wrecking ball shattering when it tries to break a hip
ID 136042392 © Skypixel | Dreamstime.com

More than half of Americans age 50 or older have osteoporosis or low bone mass (osteopenia). In osteoporosis, the bone gradually demineralizes until it becomes porous and lace-like, brittle, and breaks easily. Most of us don’t think about bone health until we hit 50+, but the choices we make every day have a tremendous influence on the ability of our bones to hold us up.

Osteoporosis affects five times more women than men, triggered by the rapid fluctuation and drop of estrogen in menopause and compounded by the fact that most women typically have less dense bones than men to begin with. That said, one third of hip fractures occur in men, who usually suffer worse outcomes and greater mortality than women.

Basics to Build Bones

The core formula for bone density starts with this trifecta. It takes all three together to ensure strong bones. Skimp on one, and you don’t get the impact.

  • calcium intake
  • vitamin D
  • weight-bearing exercise

Nutrients for Bone Health

Magnesium, boron, vitamin K, and silica all help to build strong bones. You need a healthy digestive system to absorb those nutrients.

Start with a nutrient-rich diet, and not just from dairy (which gets mixed reviews) but also from leafy greens, cruciferous vegetables, beans, and bones like bone broth, bones-in simmered dishes, sardines, and canned salmon.

Supplements help fill in the gaps.

Recipes for Strong Bones

Knowing these nutrients, we can create delicious ways to make our body stronger. “Let food be your medicine and medicine be your food,” to paraphrase Hippocrates.

Exercise for Bone Strength

Weight-bearing exercise tells your body to build bone for the perceived future need, using calcium and other nutrients from the diet, which it can’t use without enough vitamin D.

What Chews at Your Bones?

Estrogen protects bones, but when it begins to wane in perimenopause, the balance shifts quickly. In addition, two overarching themes encourage the body to break down bone or impair its ability to build it: inflammation and acidity. That’s partly because your body uses calcium ions (which often get pulled from bones) to buffer acidity in the body to keep your pH stable. Increased risk of osteoporosis is linked to smoking, inactivity, stress, inadequate sleep, diabetes, etc. Too much caffeine, salt, red meat, soda, and sugar also wear away at bones.

Strong Bones by the Decade

  • In Your 20s

    You build bone primarily during youth, so enjoy a healthy, plant-focused diet and regular activity. Consider digestive bitters and bitter salad greens that encourage healthy digestion.

    Avoid soda, smoking, excessive drinking, salt, and extreme dieting. Excessive red meat (sorry, Paleo peeps) is one of the worst foods for bone density. Strict vegan diets can miss important nutrients, but if carefully followed and supplemented, legume-rich vegetarian and vegan diets tend to benefit bones.

  • In Your 30s

    Consider adding a calcium and vitamin D supplement alongside diet. Aim for 1,000 milligrams (mg) of calcium and a minimum 600 mg vitamin D daily. Calcium carbonate is cheap and dense (which means fewer pills), but calcium citrate, hydroxyapatite, or calcium chelated to amino acids are all better absorbed. Whatever form of calcium you choose, divide it up morning and night and take it with food for optimal absorption.

    Protect your bones during pregnancy. Your developing baby pulls from your calcium stores (your bones) if you’re not consuming enough. Eat healthfully and take a prenatal multivitamin plus a calcium supplement, ensuring optimal calcium intake.

    Carve out time for stress management, adequate sleep, exercise, and nutritious food.

    Watch caffeine and alcohol consumption; find better ways to energize and relax.

  • In Your 40s

    Scrutinize medications that accelerate bone loss, such as antacids and proton-pump inhibitors as well as glucocorticoids and steroids. Work with your doctor and naturopathic doctor or herbalist to seek natural alternatives whenever possible.

    In perimenopause, consider hormone balancing, boneprotecting herbs like black cohosh or red clover. Talk to your natural practitioner first if you have a risk of estrogen-dependent cancers.

    Boost your daily intake of beans and legumes, which contain plant estrogens that may help prevent bone loss.

    Get out hiking, running, or walking regularly, and do regular strength-training exercises.

    Add strong-brewed nutritive herbal teas like nettle leaf, red clover blossom, oat straw, and horsetail as well as bone broth to your routine.

    Don’t ignore chronic inflammatory diseases, including prediabetes, thyroid conditions, and chronic pain.

  • 50s and Beyond

    Start regular bone density DEXA screenings with your primary care practitioner at age 65, but talk to your doctor when you turn 50 to see if you have risk factors that warrant earlier testing.

    Boost your calcium intake to 1,200 mg daily with 800 mg or more vitamin D, and consider a formula with additional nutrients like boron, vitamin K, magnesium, and silica. Yes, you’ll have to take several pills to get this in! Those herbal teas and bone broths help too.

    Keep up the strength training and weight-bearing routines.

    Don’t stop moving. Mind your mobility with gentle, regular exercises like walking and yoga. Seek professional guidance and physical therapy if pain impinges on your ability to move comfortably.

    Support your balance and reduce falls with yoga, t’ai chi, and sensible footwear.

Botanical Medicine for Women’s Health by Aviva Room ($73.95, Churchill Livingstone, 2017)

“The effects of phytoestrogen isoflavones on bone density in women: A double-blind, randomized, placebo-controlled trial” by C. Atkinson et al., American Journal of Clinical Nutrition, 2/04

The Encyclopedia of Natural Medicine, 3rd Edition by Michael Murray and Joseph Pizzorno ($32.50, Atria, 2012)

“Factors related to osteoporosis of postmenopausal women . . .” by O. Malairungsakul and P. Wiwatanadate, Archives of Osteoporosis, 2013

“Facts and statistics,” International Osteoporosis Foundation, www.iofbonehealth.org

“Osteoporosis,” National Center for Health Statistics, www.CDC.gov/nchs, 8/17/16

“Preliminary results demonstrating the impact of Mediterranean diet on bone health” by M.C. Savanelli et al., Journal of Translational Medicine, 4/24/17

Contributor

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Nourish Your Body with Bone Broth

Meet the powerhouse of the soup family

By Kelli Ann Wilson

The last time you had a cold or the flu, it’s likely someone suggested that chicken soup might help you feel better. It turns out that there’s a lot of truth in that seemingly old-fashioned idea!

Health Benefits of Bone Broth

  • Healing Nutrients

    When we’re sick or stressed our bodies are fighting hard, which can cause us to deplete our reserves of key nutrients.

    While bone broth can’t eliminate cold and flu viruses, it naturally contains several minerals and other substances—calcium, chondroitin, glucosamine, magnesium, and zinc—that exhibit powerful anti-inflammatory properties to support healing.

    These same nutrients may also help relieve symptoms associated with autoimmune disorders like asthma and psoriasis. 

  • Bone Strength

    It goes without saying that bone broth supports bone health. Packed with bone-repairing calcium and magnesium, broths made from animal bones help maintain and replenish the body’s reserves of these important minerals and keep chronic health conditions like osteoporosis at bay.

  • Healthy Digestion

    During the cooking process, cartilage and connective tissue present in bones are reduced to gelatin, which coats the mucous membranes of the gastrointestinal tract.

    The collagen in bone broth also supports the lining of the small and large intestines, which may help ease symptoms of “leaky gut” including food intolerances. In addition to the collagen, bone broth contains minerals and protein, all of which help support digestive-tract healing, according to Kellyann Petrucci, MS, ND, the board-certified naturopathic physician who wrote Dr. Kellyann's Bone Broth Diet.

  • Hydration

    Bone broth's water content keeps you hydrated, says physician associate and culinary medicine specialist Jessica DeLuise, MHS, founder of The Wellness Kitchenista. Staying hydrated when sick helps keep the body functioning properly. Another benefit of the steaming liquid is that it can help ease congestion.

Choosing a Bone Broth

While you can certainly make your own bone broth, if you’re pressed for time, or just not a natural in the kitchen, you might want to buy pre-made bone broth or bone broth powder.

Avoid products that contain MSG or high amounts of sodium.

Bone Deep Broth by Taylor Chen & Lya Mojica ($19.95, Sterling Epicure, 2015)

Broth by Vicki Edgson and Heather Thomas ($30, Jacqui Small, 2016)

"What are the benefits of bone broth?" by Jon Johnson, www.MedicalNewsToday.com

Nourish Yourself with This Bone Broth Recipe!

Tap into the many amazing benefits of bone broth by making it yourself at home!

Contributor

Kelli Ann Wilson

Associate Editor

Kelli Ann Wilson is Associate Editor at Taste for Life magazine. In her free time she enjoys reading, writing, photography, gardening, and spending time with her husband and two kids.

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We Love Chocolate!

Melted chocolate drizzled

In its purest, darkest form, chocolate contains hundreds of natural compounds, including phenethylamine (PEA)—which triggers mood-boosting endorphins and dopamine—and anandamide, known as a “bliss chemical” in the brain. Of all the reputed natural aphrodisiacs, points out medicinal plant researcher Chris Kilham, “chocolate alone actually promotes the brain chemistry of being in love.”

No wonder, he concludes, that “chocolate is the gift of lovers.”

For a Healthy Heart?

Devotees of chocolate were recently disqualified from a study about aspirin and heart disease—they could follow all food restrictions but the one on chocolate. Scientists at Johns Hopkins School of Medicine checked all blood platelet samples anyway—and found the results surprising. The blood of the “chocolate offenders” was slower to clot than that of volunteers who resisted temptation.

One key ingredient? Cocoa beans are rich in antioxidant flavonoids. Harvard researchers say that these plant compounds are “likely protective against coronary heart disease mortality.”

The same researchers reviewed short-term, randomized feeding trials and found that “cocoa and chocolate may exert beneficial effects on cardiovascular risk via effects on lowering blood pressure, anti-inflammation, antiplatelet function, higher HDL [healthy cholesterol], and decreased LDL [lousy cholesterol] oxidation.”

Not bad for one bean.

Choose Well

As desirable as cocoa is, hydrogenated fat, sugar, and other additives seriously compromise its benefits. 

For a strong, complex taste, look for products that contain 70 percent cocoa—half of a 90-gram (3-ounce) bar has approximately 30 grams of cocoa and 125 fat calories. The finest dark chocolates are so intensely flavorful that even a nibble can satisfy.

Organic and Fair Trade

Organic chocolates are made from cacao beans, sugar, and other ingredients produced without the use of toxic, persistent pesticides or genetic modification. And since cacao beans grow best with a natural shade canopy above, organic production helps support the complex tropical ecosystem—especially important for migratory birds threatened by deforestation.

The Fair Trade label guarantees that farmers are paid a fair price for their crop, improving families’ quality of life and the stability of the local economy. Though not every fairly traded product is organic, many support ecologically sustainable farming practices that aim to protect the environment, the farming community, and consumers from dangerous chemicals.

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Drink Your Greens

It's a great way to increase your daily veggie intake!

By The Taste for Life Staff
A green smoothie

We all know fruit and vegetables are good for us. They help lower our risk for obesity, heart disease, and Type 2 diabetes. Yet, according to the US Centers for Disease Control and Prevention, only about one in every 10 Americans eats enough of them. If you’re interested in optimal health, that’s a lot of missed opportunities!

Maybe you always intend to eat more fruit and veggies, but your busy schedule stands in the way. Eating whole foods is ideal, but if you’re falling short on the recommended five to nine servings, drinking a couple of servings might work well for you.

Way Beyond V8

When you’re making a green drink, start with a base of dark green, leafy veggies. Think of spinach, kale, collards, and bok choy as your go-to powerhouses. They’re rich in fiber, iron, magnesium, potassium, and calcium. They also supply the B vitamin folate, which contributes to cell repair and heart health, and vitamin K, which can help prevent osteoporosis and decrease the risk of inflammatory diseases.

Mix raw ingredients in a blender, as opposed to a juicer. This way, the final product retains more fiber, helping you feel full longer and doing a better job of balancing blood sugar levels.

You can make green drinks by mixing in a blender, for 1 to 2 minutes, the following ingredients: 1 or 2 handfuls of leafy greens, 2 cups of coarsely chopped fruits and/or vegetables, and about 1 1⁄2 cups of liquid such as water, nut milks, or coconut water. Add powdered greens to incorporate superfoods into your drink. Here are some high-impact ingredients to try.

Powdered Greens for Your Next Smoothie

  • Spirulina

    A blue-green algae, spirulina contains protein and carotenoids, antioxidants needed for cellular health. High in gamma linolenic acid and potassium, spirulina helps stabilize blood sugar levels, reduce cholesterol, and strengthen immunity.

  • Wheat & Barley Grasses

    Research suggests that these grasses can improve symptoms of fibromyalgia and rheumatoid arthritis. Humans can’t digest whole grasses, but these green foods are available as juice and powdered extracts.

    Wheatgrass juice is 70 percent chlorophyll, contains 92 minerals, and is packed with vitamins B, C, E, and K. Because it has a unique and potent flavor, most enthusiasts prefer to take it as a powdered supplement—the perfect way to boost the nutritional value of any green drink.

    Be aware that these grasses may cause a reaction in those with gluten allergies or sensitivities.

  • Matcha Green Tea

    This green tea contains a high concentration of L-theanine, a stress-reducing amino acid that promotes brain health and helps regulate mood and alertness.

  • Beets

    This root vegetable adds sweetness to a drink. Its nutrients can improve blood flow, lower blood pressure, boost stami-na, and enhance cardiovascular health.

  • Superfruits

    Sure they’re sweet, but strawberries and blueberries also contain anthocyanins—compounds that lower blood pressure and increase the elasticity of blood vessels.

“Dark green leafy vegetables,” US Department of Agriculture, www.ars.usda.gov

“Eat blueberries and strawberries three times per week,” Harvard Health Publications

“Ergogenic and antioxidant effects of spirulina supplementation” by M. Kalafati et al., Medicine & Science in Sports & Exercise

Green Smoothies for Every Season by Kristine Miles ($16.95, Ulysses Press, 2013)

“The microalga Spirulina platensis presents anti-inflammatory action . . .” by I.P. Joventino et al., Journal of Complementary and Integrative Medicine

“Only 1 in 10 Americans eats enough fruits and veggies: CDC,” www.nlm.nih.gov/MedlinePlus

Contributor

The Taste for Life Staff

The Taste for Life staff come from a wide variety of backgrounds and specialties. We believe learning is a life-long process, and love to share the knowledge we gain.

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Ingredients for Calming & Healing Baths

Are You Ready to Take Your Soak to The Next Level?

By Natural Vitality

In partnership with Natural Vitality

Slipping into a warm tub feels wonderful. If you are blessed with a bathtub (and doubly blessed with a deep one), try taking your soak to another level by adding one of these healing elements.

Ingredients for Therapeutic Baths

  • Essential Oils

    Perhaps the easiest way to add a benefit to your bath, aromatherapy doesn’t just smell good; studies show it can influence how you feel. Organic pure essential oils can be purchased at natural products stores, and one bottle will last a long time.

    Be sure to mix the oils into the bath water before stepping in, as undiluted essential oils can irritate the skin.

    • Add lavender, chamomile or clary sage for a calming bath.
    • Add peppermint or rosemary to energize.
    • Eucalyptus and tea tree will offer purifying benefits.

  • Sea Salt and Minerals

    To relieve stress, add sea salt to a bath to turn an ordinary bathtub into a mineral pool. The trick is to add quality sea salt that contains naturally existing minerals.

    Sea salt has a purifying and healing effect. How much salt to add to a tub depends on the condition of your skin; start with a small handful and increase until you are comfortable.

  • Oatmeal

    Fill an old sock with about 1 cup of oats and then tie the end. Toss this into the water and squeeze occasionally. The sock will release cloudy “oat” water that is rich in amazingly calming and healing natural emollients.

    • Try not to make the water too hot, as that dries the skin.
    • If you have dried lavender, you can add that to the oatmeal.
    • Discard when done.

  • Tea

    Tea bags or loose tea work in the tub. Use four to six teabags or a large tea ball and add at the beginning, running just-hot water.

    • For a relaxing bath, add chamomile tea bags. Sip a cup of chamomile tea at the same time for extra relaxation.
    • Green tea has many antioxidants that benefit the skin.
    • A citrus tea will create a refreshing soak.

  • Milk and Honey

    The lactic acid in milk acts as a gentle exfoliator to remove dead skin. The higher the fat of the milk you use, the more moisturizing it will be. Honey is moisturizing and softening, and it smells great.

    To a warm tub, add 2 to 4 cups of milk and ½ cup of honey. Mix with your hand.

Contributor

Natural Vitality

Calmful Living is brought to you by Natural Vitality, a purpose-driven human nutrition company. Natural Vitality Calmful Living offers fun tips, delicious recipes, inspiring profiles and features to empower readers to find balance in a stressful world.

Visit the Calmful Living Blog for more content that will get you eating, drinking, gardening, shopping and learning in a whole new shade of green.

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How to Find Balance: Real Advice for Real Parents

By Natural Vitality
A daily planner filled with chores and notes about kids

In partnership with Natural Vitality

Parenting is a mixed bag. There’s the euphoria experienced while watching your child achieve a milestone or crawl up onto your lap for a cuddle.

But there’s also the self-doubt, challenges to work and home-life balance, and loss of former self that come with the role.

Life Balance for Parents

We turned to Laura Berman Fortgang, life coach, Oprah guest, and author of numerous books including Living Your Best Life (Putnam, 2002), for some advice on navigating the challenges that are part of parenting today.

Staying Focused

Natural Vitality Living: Working mothers can sometimes feel mediocre at everything—that they can’t excel at their job because they can’t work the hours necessary, and they can’t excel at parenting because they have to be away at work.

Laura Berman Fortgang: We have to stop trying to be great at all things at all times. Instead, pick an area to excel at. So for work, maybe it’s networking or a special project that you’ll really focus on. It’s the same idea for parenting. Maybe it’s bedtime when you will really focus on being 100 percent present and giving it your all. Maybe it’s your kid with homework. Just ask yourself, “What areas in work and parenting can I focus on to be really good at?”

Staying at Home

NVL: How can a mother who has left her job to raise children feel good about herself? She sees her partner advancing, other friends getting promoted, but her days end with peanut butter in her hair.

LBF: Yes, this mother can feel like the ship is sailing without her. Often the stay-at-home parent can have this knee-jerk reaction to complain to her partner and say, “You don’t know what it’s like to stay home with the kids all day,” and so on. To boot, they often feel like they can’t ask for anything for themselves that might cost money because they aren’t currently contributing financially. Hence they feel they can’t ask for a weekend away or maybe a membership to a gym close by. They under-ask. So they should work on asking for what they need to have good self-esteem.

This parent also needs to remind herself of long-term goals associated with her decision to stay home with her kids. Maybe the decision was made so that she wouldn’t miss the milestones or so that the child will always remember feeling that he or she had a parent who spent time with him or her. You have to keep your eyes on the prize.

Maintaining Presence

NVL: Can you talk about the importance of presence for busy parents?

LBF: Multitasking is the great thief of being present; we are so good at doing many things at once that we aren’t good at any of them. Women seem to be wired for multitasking, and it means we are often thinking of the future, planning, or thinking about the past—how thin we used to be or, “If only I hadn’t said that.” We can actually enjoy life more if we can be more in the moment, more present. For example, when chopping an onion, feel the sting in your eyes; when your child is telling you a story about his day, just listen. We have to make these proactive decisions to be present. The payoff is that you can feel more satisfied. You can’t be with your kids every moment, but if you can really be with them sometimes, then both of you feel like you have had each other.

Transitioning Between Activities

NVL: Why are transitions between activities so important?

LBF: We don’t give ourselves enough time to transition. We just get out of the car and go boom-boom-boom from one thing to the next. We don’t honor that there is a need for adjustment between activities; there’s this expectation of instant change. You used to get a week in the hospital after you had a baby. This was to let the change sink in. Now you’re out of there in a day or two. We’ve taken time for transition out of our culture. Kids now go from school to activity to activity with little time in between for transitioning. I remember when my son was in preschool and he had a difficult time with transitioning, so the teachers would gently tell him, “Okay, time to say goodbye to the blocks before we move on,” so that he didn’t have abrupt changes. I still try and give my kids time to adjust to a change. For parents, transition time can mean one more lap around the block in the car to listen to a favorite song before going home, or a special time after dinner to regroup before moving on to the next activity.

Being Away From Home

NVL: Many working mothers experience guilt that they aren’t home with their kids. How can a parent deal with those feelings?

LBF: I differentiate between “good guilt” and “bad guilt.” Bad guilt is about a standard that is not our own, like a “good” mom would cook every night of the week and always stay on top of the laundry, and so on. Good guilt nudges you on the shoulder about something, telling you that you might be forming a regret here. So you have to learn which guilt to pay attention to.

Maintaining Peace of Mind

NVL: Anything else you’d like to tell busy parents?

LBF: The best gift we can give our work or our kids is our own peace of mind. When my daughter was little, I used to walk out the door to go to yoga and she’d be hanging on my leg crying, saying, “Mommy, please don’t leave.” I used to tell her that if I went I would come back a better mommy. Whatever makes a better you, in moderation of course, you should not feel guilty about doing. If we take care of ourselves then we can do everything else better.

Contributor

Natural Vitality

Calmful Living is brought to you by Natural Vitality, a purpose-driven human nutrition company. Natural Vitality Calmful Living offers fun tips, delicious recipes, inspiring profiles and features to empower readers to find balance in a stressful world.

Visit the Calmful Living Blog for more content that will get you eating, drinking, gardening, shopping and learning in a whole new shade of green.

You might also like...

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