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Tea was regarded for thousands of years in the East as a key to good health and happiness. Now tea has caught the attention of researchers in the West, who are discovering the many health benefits of different types of teas. It’s pretty well established that the compounds in tea - their flavonoids - are good for the heart and nutritionists agree that any tea is good tea but choose brewed teas over bottled to avoid the extra calories and sweeteners.
What is Black Tea?
Black Tea is made from the leaves of the plant, Camellia sinensis. Black tea leaves are prepared by breaking the leaves or rolling them, which allows them to fully oxidize. The oxidation process also turns the leaves a darker colour. If you enjoy the flavour of black tea, you also have a choice to consume it in a variety of ways. Chinese people add sweetening agents, spices, chocolate, or even rare herbs while brewing black tea. In India, milk and sugar is normally added to black tea. Some people also add various herbs including ginger, cinnamon, cardamom, lemon grass, mulethi, or holy basil (tulsi). Black tea is known for its curative qualities and are positively loaded with health benefits. So, go ahead, enjoy that freshly brewed hot cup of black tea and stay healthy all your life!
What is Green Tea?
Green tea is considered one of the world's healthiest drinks and contains one of the highest amount of antioxidants of any tea. The Chinese have been drinking green tea for centuries and it is now well known that green tea may improve cardiovascular health, reduce the risk of many health conditions and can assist with weight loss as unsweetened brewed green tea is a zero calorie beverage. Green tea comes from the same plant as black tea, but is harvested at a younger age. It is consumed "fresh", while black tea is consumed roasted. Drinking three cups of green tea a day gives an antioxidant benefit. But green tea contains about 20 grams of caffeine per serve, so be careful if you're sensitive to caffeine.
What is White Tea?
White tea is an antioxidant powerhouse, because white tea leaves are processed only minimally after they are harvested, they hold onto most of their naturally occurring antioxidants which are so important for good health. They protect us from free radicals, fight harmful inflammation and much more. Choose organic as the tea plant readily absorbs fluoride from pesticides. The most popular types of White Tea are White Peony and Silver Needle. White Peony is made from the first and second tips of a tea stem and is considered to be the best quality. It gets its name from the way the brewed leaves seem to bloom like the buds of the first flowers in springtime. The tea has a light yellow colour and refreshing taste and aroma. White tea also tastes different to green, having a smoother, gentler, almost sweet taste.
What is Matcha Tea?
Matcha or maccha is a finely ground, bright emerald-green tea powder. It is a natural, organic green tea which has been the heart of the famous Japanese tea ceremony for over 900 years. Matcha is prepared from a high-quality shade-grown leaf known as tencha. The tea bushes are sheltered to avoid the exposure of direct sunlight which reduces the pace of photosynthesis and slows down the growth of the plants. This provides the leaves with a darker shade of green and stimulates the production of chlorophyll and amino acids. Harvesting of matcha is done by hand to ensure selection of youngest and smallest leaves for the finest quality tea. Unlike other green teas, leaves used for matcha are briefly steamed to protect them from oxidation and preserve its flavour and nutritional content.
Bergamot - The citrus fruit is known as the main ingredient in Earl Grey tea and has been used for digestion problems. Look for it in herbal blends rather than as a stand-alone tea.
Chamomile - Chamomile has many benefits, it soothes the stomach and can be helpful for nausea, reflux and abdominal cramps including period pain but the benefits don't stop there - it was recommended in the 1600s to 'comfort the brain' so if you are anxious, swapping coffee for chamomile tea is a good move.
Cinnamon - Not only is it a delicious ingredient in apple pie, cinnamon in herbal tea helps improve digestive function too. Cinnamon is a warming tonic, wonderful for easing winter chills, and also for people who feel the cold.
Fennel - Don't let the distinctive liquorice flavour put you off, fennel tea is often served with honey for indigestion. A weaker form blended with chamomile flowers is great for babies with colic.
Hibiscus- Hibiscus flowers contain high levels of antioxidants, and in tea, it is helpful for the inflammation of mucus membranes.
Peppermint- Excellent for an upset tummy, peppermint tea is also good for sniffily colds. Sipping cool peppermint tea can also help relieve the hot flashes of menopause.
Raspberry Leaf
This herbal brew is particularly good for pregnant women. Drinking raspberry leaf tea was traditionally used to assist in preparing a woman's body for childbirth.
Sage - Even though sage tea is quite pungent to taste, it is a perfect cure for the blues. "It has an uplifting effect and is great during menopause and PMS".
Spearmint- Another tea to get us through a long, cold winter. Spearmint tea is a fragrant way to clear nasal passages - especially delicious mixed with lemongrass.
Source:healthylife
These simple queries could spare you anxiety, uncertainty and extra cash
Despite their best intentions, doctors are like the rest of us. They misconstrue, miscommunicate, and sometimes just plain mess up.
“It happens all the time where physicians and patients see different things in a different order of importance,” says Dr. Adrienne Boissy, chief of patient experience at Cleveland Clinic. While you may care most about preserving your tennis game or your ability to enjoy wine, your doctor may be focused on improving your pain scores or lowering your risk for certain complications.
“Doctors have the best intent, but that doesn’t ensure they’ll always recognize a patient’s greatest need,” Boissy says.
That’s why it’s important to take an active role when talking with your physician, says Dr. Ted Epperly, a clinical professor of family medicine at the University of Washington School of Medicine. “Asking questions is one of the best ways to ensure you and your doctor are on the same page,” he says. “And if your doctor doesn’t seem interested in answering, or you get a negative response, you need to find a new doctor.”
Here’s what experts think you should be asking your doctor:
1. “What are the different treatment options?”
Gone are the days when a doctor simply chooses the best course of action and dictates this choice to the patient, Epperly says. “It really should be a shared decision-making process,” he says. “My job is to inform my patients of their options, and then we sort it out together.” To ensure that conversation happens, you may have to ask your doctor about your alternatives.
2. “What outcome should I expect?”
You may assume your life will return to normal following a surgery or other treatment protocol, for instance, but your doctor may know the best possible outcome is a small improvement in one or two of your symptoms. If you knew what your doctor knows, that might change your decision to go through with a treatment, Boissy says. “So it’s very important to ask what type of medical and symptomatic outcomes you can expect.”
3. “Do we have to do this now, or can we revisit it later?”
Doctors almost always have too much to do and too little time in which to do it. So when they meet with a patient, there’s the temptation to be as thorough as possible with tests or treatments. But sometimes certain tests or therapies can wait, Boissy says. Asking, “Is this necessary now?” can help your doctor stop and consider if what he or she is suggesting is required right away, or if it can wait a while.
4. “Is there anything I can do on my own to improve my condition?”
Lifestyle choices like what you eat, how much you move or sleep, and whether you smoke account for 70% of your risk for illness and disease, says Dr. Rob Danoff, a doctor of osteopathic medicine and a certified family physician with Philadelphia’s Aria Health System. They also play a huge role in helping you recover from an existing condition.
“Adjusting your lifestyle is often more important than taking the right medication,” Danoff says. “But many doctors won’t suggest lifestyle interventions unless a patient asks.” So ask.
5. “What are the side effects?”
“There’s always the possibility that what I do with medications could hurt a patient,” Epperly says. Whether that hurt comes in the form of headaches or skin rashes or mouth blisters, those sorts of side effects are common—and are things patients should hear about from their doctors beforehand so they go into a course of treatment with eyes wide open, he says.
6. “How will I hear about my test results?”
Boissy calls it an age old problem: A patient undergoes an MRI or blood work, and then finds herself at home without any idea when or how she’ll hear from her doctor about her results. “The anxiety of waiting around and staring into the dark abyss of uncertainty is terrible,” Boissy says. Hopefully your doctor will be explicit about how you’ll get your results. But if not, you should ask.
7. “How much will this cost me?”
Modern medicine is expensive. And the sad reality is most doctors don’t know the costs to you of the different tests or medications or therapies they prescribe. “Depending on insurance, I could have just committed my patient to $7,500 worth of copays or bills without knowing it,” Epperly says. “I think it’s a doctor’s responsibility to be on top of that, but many only will be if the patient pushes them to find that out.” If your doctor doesn’t know, he or she should be able to refer you to an administrator on his staff who can help you find out before you commit to a certain course of action.
8. “Should I get a second opinion?”
Depending on a doctor’s area of expertise, his or her insights into your symptoms and their causes may be very different from another doc’s. For this reason, seeking a second opinion is always prudent, Dr. Danoff says. A good primary care physician will point you to the right specialist. It may cost you an extra copay. But asking your doctor who else you could consult for a diagnosis is a good idea—especially if you’re considering surgery or side-effect-heavy drugs.
9. “What questions haven’t I asked that I should have?”
“I just heard this question from a patient last week, and I thought it was incredibly helpful,” Dr. Boissy says. She and her patient had covered “all the nuts and bolts” and technical aspects of his upcoming treatment schedule. But they hadn’t discussed the emotional impact the treatment would have on him. “That’s probably the most important side of things, and I might have forgotten to go through that with him if he hadn’t asked,” she says.
Source: time
Experts confirm that the virus can spread between people who don't have symptoms
Researchers and health officials in Maryland are reporting a case of a man spreading Zika to a female partner, despite the fact he didn’t have any symptoms of the virus. Most cases of sexually transmitted Zika reported at this point have been spread by people who had signs of the virus. While experts have said it’s possible for someone without symptoms to spread the virus, such cases were not well documented until this point.
In a new case study published Friday in the U.S. Centers for Disease Control and Prevention (CDC)’s Morbidity and Mortality Weekly Report, the authors discuss a case where a woman who had not traveled anywhere with ongoing Zika transmission came down with symptoms of the virus, including a fever and a rash, and her samples tested positive for the virus in a laboratory in Maryland.
While she had not traveled, the woman did have sexual contact with a man who had recently traveled to the Dominican Republic where he had exposure to mosquitoes. However, the man did not have any symptoms of the virus.
Health authorities have reported only one other case where a man without symptoms of the virus may have spread it to his female partner. However, in that case, both the man and the woman had traveled to places with Zika and could have been bitten by mosquitoes.
The report authors conclude that not having symptoms of Zika does not mean a person can’t spread the virus to their sex partners. “Ongoing surveillance is needed to determine the risk for sexual transmission of Zika virus infection from asymptomatic persons,” the researchers write. They also add that it might be worthwhile to consider people who have condomless sex with people who have traveled to areas with ongoing Zika virus as possibly exposed to the virus.
So far there have been slightly more than 20 cases of Zika virus from sexual transmission in the United States. There are 2,487 travel associated cases, and Florida has reported 43 cases of locally transmitted Zika. As of Friday, the U.S. Food and Drug Administration (FDA) is advising that all donated blood be tested for Zika in the U.S. and territories.
Source: time
I’m a total night owl, so hitting the gym at the crack of dawn has never worked for me. I typically get a big burst of energy in the evening, and usually work out well after the sun goes down. Many of my clients also enjoy late-night workouts, but they always have one burning question for me: “What should I eat afterward, if anything?”
My standard advice: Don’t starve yourself post-workout. You need to eat something to replenish nutrients and help your body recover from physical wear and tear. Forgoing fuel can leave you weaker, vulnerable to injuries and prone to sleep problems.
But if you know you’re going to bed soon, it’s not a good idea to chow down on a massive meal. Instead, here are six fast and simple options rich in nutrients, lean protein, and healthy fat—to support (not undo) your hard work at the gym.
Hummus with raw veggies
Reach for traditional hummus or mix things up with a version made from black beans, lentils or white beans. Whichever variety you choose, scoop it up with sliced bell pepper, cucumber, grape tomatoes or another in-season vegetable you like.
Salmon and veggie salad
Mix just an ounce or two of canned wild salmon with a small handful of baby spinach and a tablespoon of olive tapenade. Spoon it into an outer romaine leaf, or eat the tasty mixture on its own.
Roasted chickpeas
Toss a handful of chickpeas with a bit of extra virgin olive oil and a pinch of sea salt. (It’s fine to use canned chickpeas, drained, rinsed and patted dry.) Bake on foil in the oven or toaster oven until golden brown.
Egg salad
Chop a few organic hard boiled eggs and toss with chopped veggies (like minced kale or shredded zucchini) and a small dollop of tahini or pesto.
Chilled shrimp with guacamole
Thaw five or six frozen, ready-to-eat shrimp and dip them into a quarter cup of guacamole. Just make sure the guac isn’t too hot, since spicy foods can interfere with sleep.
Nuts or seeds
A perfect post-workout serving of nuts or seeds is a quarter cup, about the size of a golf ball. (If they’re in the shell, use a half cup.) My favorites are almonds, pistachios, walnuts, pumpkin seeds and sunflower seeds. Another option: a few level tablespoons of nut or seed butter, scooped up with celery.
Source: time
There’s nothing I can get that would make me any happier than I am right now. This is a power thought that I use to help me stay centered and focused on what I’m doing. What I’m doing right now is all that matters.
Often our lives are set up to say what we did yesterday is more important or what we did five years ago was more important. My master’s degree is more important than what I’m doing right now.
There’s only one thing that matters is what I’m doing right now. That means there’s nothing I could get that would make me happier than I am right now. There’s only my happiness, there’s only who I am and what I’m doing right now that has the chance to make me happy. There’s nothing I can get out of life that will make me any happier. That makes things pretty simple. I realize that all I need to do is do the best with what I have.
I’m not saying how you feel now is how you feel forever. I’m saying nothing you can add to what you have right now will alter how you feel. I’ve got this the hard way but I’m sharing this with you so you can have it the easy way.
I kept thinking if I added certain things to myself I would be happier. If I add a hot girlfriend, then I will be happier. If I add 10k a month, then I’ll be happier. If I have a 40 higher leader board score on Zombies, I’ll be happier. If I have more friends to play with, I’ll be happier.
It was always the same trap that if I had something I didn’t have, then I’ll be happier. At some point, you’ll have to come to the end of that one way or the other. You can get everything you want or you can see it right now and you can have the chance to have the way out right now.
I went through that trap so many times, I saw through it. I saw that it doesn’t matter what I get, there’s something inside me that controls my happiness. It doesn’t matter what I have. It doesn’t matter about the hot girlfriend I have, my happiness matters for me. I can be miserable on the best day under the best circumstances. I can get a high score on Zombies and still be miserable. Anything in life I’m capable of getting, I’m still be miserable with it.
That might sound hopeless at first. You might say if there’s nothing you can get, why are you living? What’s the point of doing this? The point of doing this is to have life at its fullest right now. You don’t have to hustle to get something before you can be happy.
I believe there’s a bible quote where Jesus says I want you to have life in its fullest. I want you to have life completely in its full beauty and in its full glory. It doesn’t say I want you to work 50 hours a week, have 8 kids and a million dollars in the bank to have life at its fullest. I want you to have life at its fullest right now as it is.
I’m grateful for the chance to have learned this today by having thought so many times if I had this thing I’d be happier. Once I got the car, I thought if I had a better job, I would be so much happier. Then if I had an even better job, I wanted more money. I wanted an even hotter girlfriend. Then I wanted a better career. Then I wanted to play more video games. Then I wanted a wife. Then I wanted to make 10k a month, then 20k and then to not go bankrupt.
Finally, I realized things are fine just how they are now. I realized I don’t have to get something new to feel okay with what I already have. When you are okay with what you already have, life if pretty sweet. Life is pretty nice when you’re happy with what you have. Life is pretty helpless if you’re not happy with what you have. If you think you’re missing something, life’s pretty miserable.
I like this example that Eckhart Tolle gives in The Power of Now. He shares the story about how there’s a bum on the street sitting on a crate. He asks the wealthy man if he could give me a little money, that would give me everything I need.
The man the says “you already have everything you could ever want. Why do you need me to give you anything?”
The beggar said he didn’t have anything. “I have no money. No one loves me. I’m sitting here on this street corner all by myself. Life’s miserable. I have nothing.”
Then the man says “well take a look in the box you’re sitting on. Take a look inside and see what’s in there.”
The homeless guy says “I’ve been sitting on this for years. I know there’s nothing in there I could possibly need.” The man looks in the box and he sees there are bars of gold in the box. “Here I’ve been sitting on it the whole time asking people for money.”
That’s all I can do for you. I can remind you of the gold you’re sitting on already. That’s the most anyone can help you with. I want to inspire you to look at the beautiful life you already have today. You can see that when you start seeing that there’s nothing you can get that would make you any happier.
That sounds hopeless at first, but when you see that you realize you have everything you need to be happy now. You don’t have to wait for the job or the girlfriend, the car, the next job, or the house.
I am in the process of buying and selling my house and I realize I’ll be no happier when this house is sold. When a buyer comes along that will offer me no additional happiness that I don’t already have. My business is doing well, and if it does better, it will offer me nothing I don’t already have. If my business makes more money, it will not give my any more in the way of happiness. My happiness is up to me and only me. Sometimes, I just can’t be happy and in those cases, the only thing I can do is pray for help. I can ask for the help to be happy because everyone else is a lot better off if I’m happy.
I pray today to remember that nothing I can add to myself or my life will make me any happier than I am today. I pray to practice as I go about my life. Anything I can hope to get doesn’t give me anything I don’t already have. I pray that my ultimate health in the immortal sense is based on having love and joy for what already exists. Thank you for reading this. I pray today that you have the same opportunities. I pray that you don’t have to keep going through the cycle of getting things thinking they will make you happy unless that’s what you want to do. If you want to do that, feel free. I had to do that as many times as I did to get to this point today. Once I did it enough times, I didn’t have to do it anymore. I’m grateful I don’t have to do it anymore today and that’s why I shared this with you. Thank you for reading this. I hope you have a wonderful day.
Source: jerrybanfield
Organic farming is now a major growth industry in Australia, but what goes through your head when you see, hear or think about organic food?
Former organic farmer, Mike Parish, is now the Owner of Healthy Life Dubbo - he explains the concept behind organic farming and its benefits.
There are many and varied perceptions about organic products:
You’re a snob or elitist if you eat organic food
Organic food is expensive
Organic animals are raised humanely
No chemical fertilisers or toxic chemicals have been used
There is no difference between conventional food and organic food
Organic food has a higher nutritional content than conventional food
Regardless of your perception, 100 years ago all our food was ‘organic’ and that was the normal state of our food system. Our great grandparents only ate ‘organic food’ although they just called it food. The concept of ‘organic food’ is how food was produced for thousands of years before artificial fertilisers and toxic chemicals started being used in the 1900’s.
Chemical use in agricultural production has increased substantially over the last 40 - 50 years. When I was young, I remember there were three or four chemicals used on the farm I grew up on. Some 30 years later while managing a large mixed farming property, I went around the sheds and counted more than 40 different chemicals we were using on that farm. That shocked me and I realised all the problems we were treating were getting worse, not better.
Benefits of converting to organic farming
The next property I managed, I converted to an organic farm. This involved stopping the use of all chemical fertilisers, herbicides, fungicides, pesticides, all chemical parasite control and vaccines. To my surprise we had no animal health issues and we maintained a very productive level - in fact, we were in the top 20% of cattle producers. I realised we didn’t really need all these chemicals to produce food.
Prior to chemicals, farming practices had always been ‘organic’, complete with plenty of bacteria and fungi in the soil to deliver essential nutrients to the plants. When we use chemical fertilisers and toxic chemicals they destroy this soil biology, making us reliant on a chemical system. The more the biology is destroyed, the greater need for chemical fertilisers and sprays, resulting in more chemical residues in our food.
In my view, organic farming is not only about stopping the use of chemical products - it is moving back to a biological farming system where nature produces the nutrients, rather than a chemical company producing a toxic or synthetic form.
It’s all about the soil
Plant and soil biology have evolved together over millions of years in a symbiotic relationship. Plants, through photosynthesis, produce carbon compounds and a large proportion of these are put back into the soil to feed the soil biology. The soil biology then delivers essential nutrients to the plants, such as minerals and water.
I had an ex-CSIRO scientist stay with me recently - he has done decades of research showing how much plants depend on healthy soil microbiology. One experiment was to put some plants in zinc deficient soil that had a high diversity of soil fungi. Tests of the plants showed a higher level of zinc than what soil tests were showing.
Another experiment involved placing plants in high aluminium soil - aluminium is a heavy metal that is toxic to humans and plants. It also had a high diversity of soil fungi and tests showed very small levels of aluminium in the plants.
If we use chemical fertilisers, herbicides, pesticides and fungicides, we damage the soil biology and upset this crucial symbiotic relationship between soil biology and plants.
When there is little or no soil biology, plant root systems act like straws and draw up whatever is water-soluble, including chemical fertilisers such as NPK (Nitrogen, Phosphorus and Potassium), heavy metals and any toxic chemical residues that are in the soil. Plants end up with only a handful of minerals, instead of the 80-plus minerals and trace minerals they need to function properly and produce nutrient dense food.
Look for organically certified foods
If you are looking for organic integrity, you need to select products that are organically certified. There are a few in Australia and they have some of the strictest criteria in the world. Look for any of these symbols (on the left) on food packaging identifying the product as being certified organic. There are also many international certification bodies. So don’t just take the word ‘organic’ to mean it is organic, look for certification.
In conclusion, there are so many different perceptions about organic food, some are right and some are misleading. As I have said, organics should be about food that is grown in nature’s image, in highly active biological soil. This is the only way plants and animals will get the full spectrum of nutrients required for them to be healthy, enabling us to be healthy too.
Regardless of your perception, 100 years ago all our food was ‘organic’ and that was the normal state of our food system. Our great grandparents only ate ‘organic food’ although they just called it food. The concept of ‘organic food’ is how food was produced for thousands of years before artificial fertilisers and toxic chemicals started being used in the 1900’s.
Source: healthylife.net
Apple Cider Vinegar is a drink with many potential benefits and it has been used throughout history to treat a long list of health problems. This fermented tonic has quickly become the latest must-have superdrink! So what’s all the buzz about? Find out the top reasons people cite for drinking this stuff. Then, bottoms up!
Top 9 Health Wonders Of Apple Cider Vinegar
1. Weight Loss
Apple Cider Vinegar has long been used to alleviate weight loss since it stimulates the body’s metabolic rate helping burn fat vigorously.
2. Wart Cure
By soaking the warts affected area for 20 minutes per day in a mixture of equal parts vinegar and water or applying a bandage of ACV soaked cotton pad over the affected area overnight, warts will diminish and disappear.Apple Cider Vinegar: History, Health Benefits, and Side Effects
3. Fights Yeast Infections
Apple Cider Vinegar’s antibacterial and antifungal properties relieve women affected by Candida, a fungal infection and other yeast and fungus infections of the skin, foot and toe nails.
4. Maintains Healthy Cholesterol Levels
Research has indicated that apple cider vinegar improves the lipid profile of blood by decreasing the levels of triglycerides and low-density lipoprotein cholesterol (LDL-C) or bad cholesterol, as also by increasing the levels of high-density lipoprotein cholesterol (HDL-C) or good cholesterol.
5. Improves Bone Health
The abundance of calcium, potassium, magnesium, and other vital minerals, helps apple cider vinegar boost and maintain bone density and strength.
6. Steadies Blood Pressure
Both high blood pressure or low blood, a teaspoon of apple cider vinegar in a glass of water every day can stabilize blood pressure.
7. Fights Diabetes
The anti-glycemic effects of apple cider vinegar help to improve insulin sensitivity, steady your stomach’s rate of digestion, helping maintain healthy blood sugar levels.
8. Hair Care
Acetic acid, the main ingredient in ACV destroys the Malassezia furfur fungus, restore the pH balance of the scalp, cleanses the effect of toxic hair lotions, strengthens the hair shafts and treats dandruff in the hair, leaving shiny lustrous hair.
9. Fights Arthritis
The potassium in cider vinegar works to prevent calcium build-up in the joints, which is linked to joint stiffness and other bone diseases like arthritis.
Source: curejoy
A new clinical study was just released linking a low-carbohydrate diet to reduced liver fat. Get this, though – the scientists actually compared the low-carb diet to a low-calorie diet and found the low-cal diet severely lacking. Their results aren’t surprising, especially to our readers. In fact, we’re almost tempted to put this in the “Duh” files, but these guys seem to be on our side: they went into it with a hypothesis that maybe, just maybe, a low-carb diet could be helpful, and the results speak for themselves. A study that’s actually intended to investigate the advantages of a low-carb diet without the underlying assumption that CW-driven low-cal diets are better? No way we’re passing up a chance to discuss it!
Still, even the language used in the press release seems a bit misleading: “people on low-carbohydrate diets are more dependent on the oxidation of fat in the liver for energy than those on a low-calorie diet.” It almost sounds like a negative, doesn’t it? But that’s probably just us being hypersensitive. After years and years of CW and low-cal and low-fat diet talk, you can’t blame us for jumping the gun.
That said, it warms our hearts to hear a lead researcher for once say, “Instead of looking at drugs to combat obesity and the diseases that stem from it, maybe optimizing diet can not only manage and treat these diseases, but also prevent them.” This was admittedly a rather “small clinical study,” but the very fact that this type of research is receiving funding is fantastic. The team from UT Southwestern Medical Center, led by Drs. Jeffrey Browning and Shawn Burgess, was examining the effects of diet on glucose production and utilization in the liver. As we already know, both glucose and fat are metabolized in the liver and converted into energy for our bodies. Glucose can come from lactate, amino acids, or from glycogen (ingested carbohydrates and sugars). Browning and Burgess randomly assigned fourteen overweight or obese adults to either a low-carb or a low-calorie diet. After two weeks, they analyzed the biochemical pathways each group used to make glucose.
The low-carb group got most of their glucose from lactate or amino acids; the low-calorie dieters got about 40% of their glucose from ingested carbohydrates. But the truly interesting discovery was that because the low-carbers didn’t have much glycogen to burn, their livers started burning fat for energy instead, especially liver fat. Indeed, “results indicate that patients on the low-carbohydrate diet increased fat burning throughout the entire body.” (This can probably be explained by the formerly fatty liver being freed up to do a better job of removing excess insulin; a fatty liver can’t process insulin effectively, so reducing your carb intake burns fat in the liver which in turn allows it to process more insulin, effectively lowering your insulin levels and promoting less storage of fat… whew!)
Losing fat, as we already know, isn’t just an aesthetic advantage, but a boon to our overall health (take that, “fat but fit” crowd), a strangely foreign idea to way too many in this country. Not to Browning and Burgess, thankfully, who suspect a low-carb diet might pay huge dividends for people with nonalcoholic fatty liver disease (NAFLD), which is caused by (surprise, surprise) excess liver fat. In fact, Browning and Burgess’ next study will examine the effects of low-carb diets on liver metabolism in people with NAFLD (we don’t like giving spoilers, but we think we know what their results might be).
Source: marksdailyapple
A surprising study suggests that the older you are, the happier
Despite of the physical ravages of age, older people are actually happier than younger adults.
So finds a new study, published in the Journal of Clinical Psychiatry, in which researchers analyzed data collected from a random sample of 1,546 people from ages 21 to 99 in San Diego. After a phone interview, the people in the study filled out a long survey asking about their physical, cognitive and mental health. Question topics included how happy and satisfied with life they were, as well as how depressed, anxious or stressed they were.
“There’s this idea that old age is bad, it’s all gloom and doom and older people are usually depressed, grumpy and unhappy,” says study author Dr. Dilip Jeste, a geriatric psychiatrist and director of the Center on Healthy Aging at the University of California, San Diego. Happiness and wellbeing are thought to take a U-shaped curve throughout life, dipping down in middle age before inching up again later in old age.
But that’s not what the surveys said. Older people were physically more disabled and had more cognitive impairment than younger ones—the natural deterioration of aging—but in mental health, the advantage flipped. People in their 20s and 30s reported having the highest levels of depression, anxiety and stress, plus the lowest levels of happiness, satisfaction and wellbeing. Older people, surprisingly, were the happiest.
The study was just a snapshot in time; it didn’t follow people to track how their answers changed throughout their own lives. But taken as a whole, “as they got older, it looks like things started getting better for them,” Jeste says. “It suggests that with age, there’s a progressive improvement in mental health.”
What’s so terribly hard about being young? After the turbulence of adolescence, real life begins, with its many financial, educational, romantic and career-oriented demands, Jeste says. “There is constant peer pressure: you’re looking at others and always feeling bad that you’re not succeeding like some of them, and you feel like you have lots of choices but you’re not really making use of them.”
Older people are much better able to brush off life’s small stressors and accumulate a valuable thing called wisdom: being emotionally stable and compassionate, knowing yourself and being able to make smart social decisions, Jeste says.
Some evidence suggests that life today also really is easier for older folks than it used to be; one study found that depressive symptoms in late life have declined from 1998 to 2008. Other research supports a worsening trend for younger adults, who seem to have more depression and anxiety than youth in recent decades.
Though the reasons why aren’t yet clear, “it is conceivable that the changes in societal functioning because of progressive globalization, technology development, increased competition for higher education and for better paying jobs and changing roles of women in the society are likely to impact young women and men more than they might affect older people,” Jeste says. “Any relatively rapid changes tend to bring in stress for the people most affected.”
Source: time
Problems with digestion are pretty common. It's estimated that around 40% of adults have a digestive issue at any one time.
Diarrhoea, constipation, bloating, stomach cramps, indigestion and heartburn are classic symptoms. Many are short-term and easily treated, but there are a number of more serious digestive health conditions.
Your digestive tract is around 25 to 30 feet long (8 to 9 metres). It starts at your mouth and goes through your stomach, small intestine, colon, rectum and anus. It's responsible for turning what we eat into nutrients needed for energy, growth and cell repair.
1. A common problem
Digestive health problems are common, whether they are treated with over-the-counter medicines or need other medical treatment.
"Digestive health is a huge issue," says Dr Anton Emmanuel, consultant gastroenterologist and medical director of the digestive disorders foundation CORE. "GPs estimate it accounts
for around 10% of the patients they see."
2. Keep a journal
Keeping a record of the particular symptoms you are experiencing and after what activities they happen can help to establish a diagnosis.
"The core to a lot of treatments is symptom management," says Dr Emmanuel. "Keeping a diary of your symptoms, and when they occur, helps you and your GP to work out triggers. Self management is often the key for digestive problems."
3. IBS has different symptoms
Irritable bowel syndrome manifests itself in different ways. In some people it can cause diarrhoea, in others constipation, and in others alternating constipation and diarrhoea. Bloating, abdominal spasms and nausea are also common IBS symptoms.
"IBS is very common. It's said we all have it from time to time," says Dr Nick Read, chair of the IBS network. "Fifteen percent of the population experience it, slightly more women than men with the peak age quite young at 18-35 years of age."
"It's hard to diagnose from a positive point of view," says Dr Read. "Doctors often diagnose after ruling out other conditions like coeliac disease, colitis, Crohn's disease and cancer."
4. How you feel affects your IBS
IBS isn't all in your head as some people used to be told but, "It does have a psychological component," says Dr Read.
He adds: "Most people with IBS have had some emotional event going on, possibly a bout of anxiety or depression or their IBS started after a period of trauma like a death or break up of a relationship. Stress can trigger symptoms, that's why it's referred to as sensitive gut."
5. Don't miss meals
Drinking water helps keep your digestive system working well and so does eating a healthy diet with plenty of fruit and vegetables and wholegrains, which are packed with fibre to encourage waste to pass through your system.
"There are lots of things you can do to help your digestive health," says Dr Emmanuel. "The priority is regularity of meals. Don't skip breakfast, lunch or dinner. Have three meals a day."
6. Gluten and lactose
Some people suffer digestive symptoms because they have a reaction to gluten, which is found in grains like wheat and barley, but also in a range of other common food products. Coeliac disease is a lifelong autoimmune disease caused by a reaction to gluten which causes damage to the lining of the gut. Coeliac UK estimates 1 in 100 people have the condition. Once diagnosed, it's treated by following a gluten-free diet.
An intolerance to lactose can also cause digestive symptoms like bloating, wind and diarrhoea. It's when the body can't digest a type of sugar mainly found in milk and dairy products. Seek medical advice for a diagnosis before cutting out milk and dairy. If your doctor suspects it is an intolerance they may suggest avoiding lactose for a period of time to see if there's any effect.
Don't assume gluten or lactose is causing your problems. "Avoid being too faddy," says Dr Emmanuel. "Gluten and lactose intolerance is far less prevalent than people fear and if you really don't need to cut out foods, a balanced diet that's not restrictive is much better for you in general."
7. Ditch the detox
Detox diets and colonic irrigation that promise to get rid of the toxins in your body sound like a real treat for your digestive system, but they are an unnecessary waste of time.
"There's no evidence that detoxifying diets work," says Dr Emmanuel. "If your body is healthy with a good immune system that's enough to detoxify it. You definitely don't need regular colonics."
8. Probiotics
Probiotics are good bacteria found in foods, products or supplements that can have health benefits. They can help to restore the healthy balance of bacteria in the gut and may help with some digestive problems. They can help prevent the diarrhoea that you sometimes get when taking antibiotics.
"After a course of antibiotics, to encourage probiotics have some yoghurt that contains live bacteria," says Dr Emmanuel. "Probiotic products work for some people but not for others as people's gut bacteria is different."
9. Talk about your problem
Digestive health is sometimes not talked about as freely as other health issues through embarrassment and awkwardness.
"There's also slight guilt with digestive problems," says Dr Emmanuel. "A feeling that it may be your fault because of what you've eaten or what you've done."
"Always seek help and talk over a problem with your GP unless there's an obvious cause that you are aware of, rather than trying to treat it yourself as you may make it worse," he adds.
10. Warning signs
Symptoms may be uncomfortable but harmless. However, in some instances they can be more serious. They may be the result of Crohn's disease and ulcerative colitis, which are the two main forms of inflammatory bowel disease. Symptoms also include blood in diarrhoea, pain and extreme fatigue. Certain cancers can also cause digestive problems, so your GP will want to rule out more serious conditions for your peace of mind.
If you have bleeding from your bottom, a persistent change in bowel habits, dramatic weight loss, increasing heartburn, indigestion or stomach pain, or difficulty swallowing, seek prompt medical advice.
Source: webmd.boot
There are over 200 different types of cancer and many possible signs and symptoms. It's a good idea to get to know your body and what's normal for you, to help you spot any unusual or persistent changes that could be signs of cancer.
"In general, you should see your GP about any changes in your body that aren't normal for you or don't go away," says Dr Claire Knight, health information manager at Cancer Research UK. "Most symptoms end up being something far less serious, but it's better to get it checked."
Depending on the situation, the GP might reassure you that there's nothing to worry about, ask you to come back if things haven't got better, or they may refer you for tests to find out more.
"Anyone can develop cancer, but it's more common as we get older," says Dr Knight. "About 9 in 10 cases of cancer are in the over 50s."
Here is a list of some of the key signs and symptoms of cancer women tend to ignore. If you develop one of these symptoms, it doesn't usually mean you've got cancer, but it's important to have it investigated.
1: An unusual lump or swelling anywhere on your body
Most women are aware that an unusual breast lump is something they should see a GP about but persistent lumps or swellings in other parts of the body should also be taken seriously. It probably won't be cancer, but it's best to get it checked. "Cancer survival is better when the disease is diagnosed at an early stage," says Dr Knight.
2: Unusual breast changes
When it comes to your breasts, lumps aren't the only changes that should be reported to your GP. Also look for any change in the size, shape or feel of a breast, a change to the skin texture, redness, a nipple change, or pain in the breast.
If you have breast changes, expect your GP to take a careful history, examine the breast and possibly refer you to a specialist breast clinic where you'll have tests that may include a mammogram, ultrasound, MRI and perhaps a biopsy.
3: A change in size, shape or colour of a mole
Most moles are harmless, but new moles, ones that change in size, shape or colour over weeks or months, or ones that are crusty, bleed or ooze, need medical advice. Keep an eye on your skin and look for changes. "Ask your partner or a friend to check areas you can't see, such as your back," says Dr Knight. "This is particularly important if you have fair, freckly or moley skin that tends to burn easily, or if you have a personal or family history of skin cancer."
4: A sore that won't heal after several weeks
Our skin repairs itself quickly and damage usually heals within a week or so. When a spot, wart or sore doesn't heal and lasts for several weeks, it needs to be examined and may need treatment. Even if it's painless, you should seek medical advice.
5: A mouth or tongue ulcer that lasts longer than 3 weeks
Lots of people get mouth ulcers and this is usually nothing to worry about. The lining of the mouth renews itself every 2 weeks, which is why ulcers usually don't last longer than that. However, any single ulcer that lasts longer than 3 weeks without healing should be reported to your GP or dentist.
6: Persistent difficulty swallowing or indigestion
A number of medical conditions can make it difficult to swallow but if you're having difficulty swallowing and the problem hasn't gone away after a couple of weeks, it should be investigated.
"It's normal to occasionally feel slight discomfort or pain after eating a large, fatty or spicy meal," says Dr Knight. "But if you're experiencing indigestion a lot, or if it is particularly painful, then you should see your GP."
7: A cough or croaky voice that lasts longer than 3 weeks
A cough and croaky voice are often symptoms of the common cold. They often go away after a week or so and usually aren't signs of anything serious. However, if they last for longer than 3 weeks, or if an existing cough changes or gets worse, you should raise it with your GP. This is particularly important if you're a current or ex-smoker, as you're more likely to experience throat and lung problems.
"If you cough up blood, no matter how much or what colour, make an appointment to see your doctor right away," says Dr Knight.
8: Breathlessness
It's not unusual to feel out of breath every now and then, but if you notice that you're feeling breathless more than usual then you should seek medical advice. It could be a sign of lung cancer. There's a good chance it's nothing to worry about but knowing what it is and how to treat it can make all the difference. Even if you already have something wrong with your lungs that makes breathing more difficult, such as chronic obstructive pulmonary disease (COPD), tell your GP or nurse if you find you're more out of breath than usual.
9: Unexplained weight loss or heavy night sweats
Small changes in your weight over time are normal but if you've noticeably lost weight without dieting, this should be investigated by your GP.
Heavy night sweats can be brought on by infections and some types of medication. They're also more common around the time of the menopause but heavy night sweats can also be caused by certain types of cancer.
10: Persistent bloating
Many women experience a bloating of their abdomen which comes and goes but if you notice persistent bloating, make an appointment to see your GP because it could be a sign of ovarian cancer.
11: Problems passing urine
Infections are the most common cause of pain and difficulty passing urine, but needing to pass urine urgently or more often than usual should be investigated.
12: Blood in your urine, or from the vagina between periods
Blood in your urine should always be reported to a GP. Usually, it isn't caused by cancer and can be treated quickly and easily but it could be a sign of something more serious. Bleeding between periods, or "spotting" as it is sometimes known, is a fairly common side-effect of the contraceptive pill but bleeding from the vagina between periods, after sex, or after the menopause should be investigated.
13: Blood in your bowel motions or a change in bowel habits
The most common cause of blood in the bowel motions (poo) is piles. This condition is brought on by straining when going to the toilet. However, blood in your bowel movements can be a symptom of a more serious condition such as bowel cancer, so it's important to get it checked out.
Stomach bugs and food poisoning are the most usual causes of loose, frequent bowel motions, or diarrhoea. This doesn't usually last long, clearing up within a few days. If you've noticed a change in your bowel habits lasting longer than 3 weeks, it could be a more serious bowel problem.
Most cases of bowel cancer are in older people, with more than 9 out of 10 cases in people over 50. If you're younger, bowel changes are likely to be caused by other medical conditions but if you've noticed any lasting bowel changes, you should seek medical advice.
14: An unexplained pain or ache that lasts longer than 4 weeks
Pain is a way of our bodies telling us that something is wrong. In general, if you experience any continuous unexplained pain, or any unexplained pain that comes and goes over a period longer than 4 weeks, you should seek medical advice.
Source: webmd.boots
How much protein do you need? Get the facts about pre-pregnancy nutrition.
When you are trying to get pregnant it pays to make sure your diet is giving you all the nutrients you need. A healthy diet may improve your chances of conceiving and give your baby a better start.
Fad diets or gorging on fast foods won’t do your pre-pregnancy body any favours. A balanced diet with a few special tweaks is the best way forward.
If you are either too overweight or underweight it may reduce your chances of getting pregnant, so try to make sure you are at a healthy weight when trying to conceive.
"Getting your body into prime condition pre-pregnancy gives your baby the best possible start in life," says British Dietetic Association spokesperson Priya Tew. "There are links between the nutrition a foetus receives in the womb and their health later on in life, with increased risks of some chronic diseases with unhealthy diets," she adds.
According to the NHS you are in a healthy weight range if your body mass index (BMI) is between 20 and 25. The National Institute for Health and Care Excellence (NICE) says women who have a BMI of more than 29 can take longer to conceive than women whose weight is in the normal range.
"Follow a healthy diet with all of the nutrients you need to build-up reserves for you and ensure maximum health for any baby," says women’s health specialist dietitian Gaynor Bussell.
Protein
It’s important to have enough protein in your pre-pregnancy diet, good sources are lean red meat, chicken, turkey, eggs and fish. Soybean and soya products like tofu, nuts and pulses (peas, beans and lentils) are also useful protein sources.
Carbohydrates
Try to adopt healthier eating habits before you get pregnant. A healthy body is more likely to successfully conceive. Include complex carbohydrates, (such as bread, pasta, potato, rice, or yam) an important energy source that provides B group vitamins as well. Choose wholemeal bread, brown pasta and brown rice as higher fibre starchy foods, important for a healthy bowel and to prevent constipation, before and during pregnancy.
Dairy products
Milk, cheese and yoghurt are all calcium-rich foods, important for healthy bones in a growing baby, but really important for your bones, too. Get into the habit of including calcium-rich foods in your diet if you’ve not been used to thinking about this vital nutrient. If you’re lactose intolerant choose a lactose-free milk. It has a similar protein and calcium content to cow’s milk. Tofu (soybean curd) is a particularly calcium-rich food. Oat, almond and rice milks may be fortified with calcium, but their protein content is far lower than animal or soya milks.
Fruit and vegetables
Fruit and vegetables are important in your diet not just because they’re a great source of vitamins and minerals, but also because they contain a wide range of fibres and phytochemicals that contribute to good health. "Try to get your 5-a-day, but if you can, try for 9-a-day if you really like your fruit and veg," says Gaynor.
Sorce: webmd.boots
When you take your newborn home from the hospital, no one gives you a rulebook about how to care for her. What if she gets sick -- will you see the signs? How will you know whether she needs to see a doctor when she can’t tell you what’s wrong?
Take a breath. Once you know what to check, you’ll feel more ready about when to make that call.
“Infancy is an especially vulnerable time of life, as infants’ immune systems are still maturing,” says David L. Hill, MD, a pediatrician in Wilmington, NC. “Especially before they have had all their vaccines, they may have a harder time fighting off some infections than older children.”
Babies and toddlers need a doctor’s care for certain problems that can be treated at home in older children, says Alfred Sacchetti, MD, spokesperson for the American College of Emergency Physicians.
If your baby or toddler has these symptoms, see a doctor right away:
1. Fever
Babies shouldn’t get fevers in the first 3 months. If your infant has a rectal temperature of 100.4 F or higher, visit the doctor or ER.
“It’s not because the fever itself is dangerous but because in newborns, a fever can be the only sign of a serious bacterial infection,” Hill says.
Once your baby passes the 3-month mark, you can wait a day before calling the doctor.
“A fever that lasts over 24 hours and does not come with cold symptoms should be evaluated,” Hill says.
The way your baby or toddler acts should help you decide whether to go to the doctor.
“The height of the fever doesn’t play into it -- it’s the appearance of the child,” Sacchetti says. “The way they respond to you. The way they look. The way they act. The child that normally can’t wait to go outside and play is just laying on the couch, moans, and rolls over -- that’s a huge change in behavior.”
2. Jaundice
Newborns often get jaundice, which can turn the skin or eyes yellow. This happens because newborns’ livers don’t always work at full speed, so they can’t break down a substance in the blood called bilirubin.
In most cases, jaundice is mild and goes away on its own. Doctors check for it before you bring your little one home from the hospital, and a few days later at your baby’s first checkup. Beyond that, if you notice that your baby’s skin or eyes look yellow, bring her back to the doctor.
“It’s very hard to tell, just looking at a child, whether the jaundice is normal or a level that needs to be treated,” Hill says.
In some cases, extra feedings help end jaundice. Other times, your baby needs to be exposed to special lights to help remove bilirubin from the blood.
3. A Certain Rash
Most rashes fade for a moment when you press on them with your finger. If your baby or toddler has tiny red dots on her chest, back, arms, or legs that don’t fade when you press on them, go to the doctor or ER right away.
“This type of rash can indicate a serious infection like meningitis or a disease of the blood vessels,” Hill says.
A rash that won’t fade that appears on your child’s face or neck is less of a worry if your child has been coughing or vomiting, but you may want to see a doctor anyway.
“When they coughed or vomited, they broke blood vessels in the skin,” Sacchetti says.
4. Vomiting or Diarrhea
If your baby or toddler vomits or has diarrhea, bring her to the doctor or ER sooner than you’d bring an older child. A key warning sign is dry diapers: If she isn’t peeing, she’s likely dehydrated.
“An older child is going to be able to tolerate a day or so of pretty bad diarrhea, but an infant can get dehydrated in under 12 hours with severe diarrhea,” Sacchetti says.
See a doctor for strange-looking vomit or diarrhea.
“Seek care for blood or bile in the vomit,” Hill says. “For diarrhea, seek care if there is blood or mucus in the stool.”
5. Breathing Problems
Babies who have trouble breathing often inhale and exhale very quickly, and a spot in the middle of the chest sinks in.
“If you can see the space between his ribs being pulled in with every breath, that’s a reason to go and get medical help at the emergency department,” Sacchetti says.
If your child can’t stop coughing, take her to her doctor or the ER, in case she has asthma or she inhaled an object.
“Not everybody who has asthma wheezes -- some of them cough,” Sacchetti says. In a toddler, it may be because of an object that they breathed in.
6. Headaches
Babies can’t let you know whether they have headaches, but toddlers can.
“Toddlers may hold their heads repeatedly or use their words to indicate pain,” Hill says. “Headache is a rare complaint in toddlers and should definitely be investigated.”
Some research suggests that migraines may be linked to colic. But it could be something else entirely. For instance, “it could be sinus infection,” Sacchetti says.
7. Nonstop Crying
If your baby or toddler cries all day and you can’t comfort her, call your doctor first to get advice or find out if you need to come in. If you can’t reach your doctor, you can go to the ER.
“Inconsolable crying is always a symptom that deserves rapid evaluation,” Hill says. Causes range from a hair wrapped around the toe to bowel problems.
Once you know the reason, you’ll be that much closer to resolving it.
Source: webmd
Cooking after a hard day at work can be a real chore! But, if you’re aiming to eat clean, you know that wholesome, minimally processed ingredients are the key to a good (and healthy) meal. Whether you plan to take our 10 day Clean Eating Challenge, or just want to make healthier meals in general, we’re here to help. These delicious dinner ideas feature simple ingredients, use easy cooking techniques and are under 380 calories per serving.
CHICKEN & TURKEY
1. Caprese Chicken & Roasted Broccoli | Cook Smarts
Clean eating goes low carb with this simple caprese chicken, which marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings with 1/2 chicken breast each.
Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g
2. Chicken & Brussels Sprouts | Cooking Light
This delightful dinner uses a zesty mustard sauce to add zing to chicken breasts and sautéed brussels sprouts. It’s a low-carb, high-protein meal, but if low carb isn’t your thing, add a small baked potato—simply halve your potato(es), wrap in foil and throw it into the oven while it’s preheating. Nutrition info doesn’t include potato. Recipe makes 4 servings with 1 chicken breast half plus 2/3 cups brussels sprouts plus 2 tablespoons sauce.
Nutrition (per serving): Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g
3. Southwest Meatball Skillet | Clean Eating
Imagine lean turkey meatballs served over a wholesome and hearty blend of black beans, corn, tomatoes, lime and cilantro. Now, imagine having that in less than 30 minutes! To make this quick meal complete, serve with one 100% whole-grain dinner roll. Recipe makes 4 servings at 4 meatballs plus 1 cup corn-bean mixture.
Nutrition (per serving): Calories: 320; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 55mg; Sodium: 340mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 5g; Protein: 37g
PORK & BEEF
4. Steak Baguettes | Cooking Light
If you’re craving red meat, enjoy it using this simple recipe for baguettes piled high with steak and veggies then drizzled in a pesto mayo. The tender bites of sirloin steak will have you coming back for more of this high-protein, iron-rich sandwich. Recipe makes 4 servings at 1 sandwich each.
Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 45mg; Sodium: 674mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 1g; Protein: 25g
5. Simple Rosemary Pork Chops | A Well Balanced Plate
Savor the simple flavor of rosemary with this 5-ingredient recipe for pork chops. Pan-searing the pork gives it a delicious smoky flavor. Serve with a mixed green salad for a quick, complete meal. Recipe makes 4 servings.
Nutrition (per serving): Calories: 167; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 53mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 23g
6. Beef & Quinoa Stir-Fry | Cook Smarts
Make a quick, high-protein dinner in less than 20 minutes with this recipe for beef and quinoa stir-fry. Replacing traditional rice with quinoa ups the protein and, because this stir-fry is loaded with veggies, you won’t suffer on the fiber front, either. Recipe makes 4 servings with 11/2 cups beef-stir-fry mixture plus 1/2 cup quinoa.
Nutrition (per serving): Calories: 377; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 60mg; Sodium: 316mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 7g; Protein: 31g
7. Quick Beef & Bean Chili | Kim’s Cravings
Snuggle up to a bowl of wholesome chili that’s prepared from fresh ingredients and ready in about half an hour. Remember to make extra chili; freshly prepared chili is delicious, but leftover chili, once all the flavors have time to mingle, is amazing. Recipe makes 6 servings.
Nutrition (per serving): Calories: 344; Total Fat: 17g; Saturated Fat: 6g; Cholesterol: 54mg; Sodium: 277mg; Carbohydrate: 29g; Dietary Fiber: 12g; Sugar: 6g; Protein: 22g
8. Mediterranean Boneless Pork Chops | Skinnytaste
Light on carbs but not on taste, this Mediterranean pork chop recipe cuts down on cook time by having you multitask. While the vegetables are roasting, panfry your pork chops. The trick to quick cooking is thinly sliced meat. Recipe makes 4 servings with 2 chops plus 3/4 cups veggies each.
Nutrition (per serving): Calories: 230; Total Fat: 9g; Cholesterol: 72mg; Sodium: 502mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 2g; Protein: 28g
9. Beef Filets with Pomegranate-Pinot Sauce | Cooking Light
Ready for a clean-eating treat? Savor tender beef tenderloin steaks with this simple recipe for a batch of sweet and tangy pomegranate sauce. This homemade steak sauce cooks up in less than 10 minutes and tastes like a million bucks. Recipe makes 4 servings with 1 steak plus 2 teaspoons sauce.
Nutrition (per serving): Calories: 236; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 84mg; Sodium: 333mg; Carbohydrate: 4g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g
MEATLESS
10.Asparagus Pea Pasta Bowl | MyFitnessPal Original Recipes
For lunch,enjoy a refreshing pasta salad bowl that’s loaded with tender asparagus and peas. This pasta bowl has kicked-up flavor from a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil and omit the feta cheese. Recipe makes 4 servings at 11/2 cups each.
Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g
11. Portobello Pesto Pizza | Cook Smarts
Pizza lovers looking to cut back on calories (or carbs) should try out this portobello pesto pizza. A earthy mushroom, topped with fresh tomatoes, savory pesto and stringy mozzarella, makes a great option for a vegetarian meal. Recipe makes 4 servings at 1/2 cup each.
Nutrition (per serving): Calories: 303; Total Fat: 29g; Saturated Fat: 6g; Monounsaturated Fat: 17g; Cholesterol: 18mg; Sodium: 190mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 1g; Protein 13g
12. Black Bean Spinach Quesadilla | The Calories In, Calories Out Cookbook
Family-friendly black bean quesadillas make a delicious and quick meatless meal. It’s a versatile recipe that allows you to sub out fresh spinach and mushrooms for your favorite veggies. Recipe makes 4 servings at 1 quesadilla each.
Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g
Source: blog.myfitnesspal
