Tag: search

Categories
Favorite Finds Nosh

Why Stem Vegetables Are The Hottest Trend In Mindful Eating

In the world of health and nutrition, everyone’s always looking for the next miracle food that will nurture our bodies and taste good going down. While no one can predict the next big healthy eating trend, we have a hunch about what it might be: Stem vegetables.
From their versatility to their abundance of nutrients and fiber to their delightfully earthy flavors, stem vegetables offer a lot to love. Here’s why you’ll want to load your plate full of edible stems.

What are stem vegetables?

The term “stem vegetables” might be new to you, but chances are you’re already eating them. Stem vegetables are quite literally the edible stems of plants, which chefs (and home cooks) treat as vegetables. (Think: asparagus, leeks, and celery).
“The term ‘stem vegetables’ is even new to many dietitians,” explains Robert Lazzinnaro, registered dietitian at Copeman Healthcare Centre in Vancouver. “It’s hard to say exactly where people are going with that term, but we would generally consider stem vegetables to be the classification for different vegetables based on the way they grow and what parts you eat.”
Essentially, stem vegetables are different from root vegetables and tubers in that you eat the parts that grow above ground rather than under the soil. (Although stem vegetables do pair nicely with roots and tubers!)
Did you know that you can actually eat the stems of many different types of vegetables? For example, broccoli stems can be sliced thinly and sauteed in sesame oil. With that being said, though, the stem vegetable definition tends to focus on plants that are largely just, well, stems and stalks. Broccoli wouldn’t fall under that classification because the flowering head is the primary part that’s eaten. Got it?
[related article_ids=1005797]

Why You Should Eat Your (Stem) Vegetables

Unlike other veggies in your crisper, stem vegetables have the unique advantage of being almost entirely edible. (No de-seeding, skinning, or peeling necessary!)
“Stem vegetables are very well known for being entirely edible and not having to get rid of anything,” says Lazzinnaro. “I’m a big fan of sustainability and less food waste.”
As for health benefits, any vegetable (stem or otherwise) is a good vegetable, says Lazzinnaro. They all have fiber and valuable vitamins and nutrients that our bodies need.
“Whether you’re in the U.S. or Canada, the amount of vegetables we consume is actually pretty low,” he says. “If you like stem vegetables, even better because you can eat most of the plant and get those veggies in regularly.”
We found some compelling facts about certain stem vegetables that might just give you the motivation you need to stock them in your kitchen:

Asparagus

A half cup of this stem vegetable (a springtime favorite!) boasts more than a third of your recommended daily amount of folate. Also known as vitamin B9, this is an especially important nutrient for pregnant women to help foster development of the fetus.

Rhubarb

Fans of classic strawberry-rhubarb pie have a good excuse to take a second helping of this dessert, as rhubarb is a stem vegetable rich in vitamin K.

Celery

Researchers have discovered compelling evidence that celery extract might lower blood pressure. Talk about the power of stem vegetables!

Nopales

Nopales, or edible cactus, has high amounts of magnesium—and makes a creative vegetarian taco filling.

Creative Ways To Cook Stem Vegetables

The key to boosting your consumption of fresh veggies, including stem vegetables, is finding creative ways to make them taste great. So what’s the best way to cook edible stems?
“Just like cruciferous vegetables, stem vegetables taste great roasted and in stir-fry,” suggests Lazzinnaro.
If you’ve got big plans for summer grilling, you’re in luck: Some stem vegetables take on a smoky flavor and crisp texture when cooked on the barbecue.
“Asparagus is really awesome on the grill,” says Lazzinnaro.
You can also drink your stem vegetables by tossing them into a juicer. Keep in mind that juiced veggies contain less fiber than eating them whole, though.
If you find yourself just as addicted to edible stems as we are, don’t stop exclusively at stem vegetables. There are creative root-to-stalk cooking techniques that can work for the edible stems of all kinds of vegetables. (Remember the trick about slicing broccoli stems and sauteeing them? Trust us, it works.)
You can turn blanched kale stems into a flavor- and nutrient-packed pesto by tossing them into your food blender with a splash of olive oil, a handful of your favorite nuts, some garlic and lemon juice, and salt and pepper.
There’s always the option of turning the leftover stems of produce into a tasty vegetable stock. Then, toss in some chopped up stem vegetables, like celery, and make a healthy soup. Once you savor the dynamic flavor of homemade veggie stock, you’ll never want to use the store-bought stuff again.
Whether you’re just learning about them or you’ve been savoring them your whole life, stem vegetables can help you increase your vitamin, nutrient, and fiber intake—while reducing kitchen waste. And we consider that a win-win for mindful eaters everywhere.

Categories
Health x Body Wellbeing

Symptoms Of Crohn's Disease That Should Not Be Ignored

When Heather Sliwinski is out in public, people don’t see her as sick. The Crohn’s disease symptoms and side effects that can make living with the chronic condition debilitating at times are largely invisible.
“I’ve been sitting on the bus before on a bad day—in pain and sick—and told by a stranger that I shouldn’t be sitting, that I should give up my seat to someone else who needs it because I’m a younger, seemingly healthy individual,” the PR professional from San Francisco says. “What they couldn’t see is that I was in pain, sick, and terrified that I may have an accident. Who wants to tell a stranger that they have diarrhea to justify taking up a seat on the bus?”
An estimated 1.6 million Americans are walking around with some type of inflammatory bowel diseases (IBD), a classification that includes both Crohn’s and colitis. These diseases are typically diagnosed before someone hits their thirties, and they’re chronic. There is no cure for Crohn’s.
And yet, myths about Crohn’s disease, its symptoms, and what will happen to those diagnosed run rampant. Here’s what the experts say is really going on in the gastrointestinal tract of people like Sliwinski and what to do if you think you might be experiencing symptoms of Crohn’s disease.

What is Crohn’s disease?

Before you can consider whether or not you have Crohn’s disease, you need to know what Crohn’s disease is, right?
Ramona Rajapakse, MD, a gastroenterologist and director of the Inflammatory Bowel Disease Center (IBD) at Stony Brook Medicine, describes Crohn’s as an inflammatory condition of the gastrointestinal (GI) tract, the system of organs that stretches from the mouth all the way to the anus.
Although sometimes confused with colitis, which refers to an inflammation of the inner lining of the colon, Crohn’s disease is its own separate condition. Setting it apart from colitis are a number of factors, including the fact that Crohn’s can affect all layers of the bowel wall and can appear anywhere along the GI tract. What’s more, Crohn’s disease can do something doctors call “skip,” meaning there may be sections of the bowel affected by Crohn’s with perfectly healthy, normal tissue in between them.

What causes Crohn’s disease?

Despite the large numbers of Crohn’s sufferers in America, the cause of the disease still stumps doctors, says Meenakshi Bewtra, MD, a gastroenterologist and assistant professor of medicine at the Hospital of the University of Pennsylvania.
“We really don’t understand what causes Crohn’s disease (CD), but we currently believe it is an interplay between some unidentified environmental factor, a dysregulated immune system, a change in the gut microbiome, and some genetic factors,” Bewtra says. “Unfortunately, we haven’t figured out what any one of these are, let alone what combination causes CD.  So I try and also make sure that [patients know they] did nothing to cause this—either to themselves or to their children. They are not responsible for this.”
The one and only risk factor that doctors can point to is heredity: There’s a higher incidence of Crohn’s for people who have a family member with the disease. And yet, even having a parent, grandparent, or sibling with the disease is no guarantee that you’ll end up with a Crohn’s diagnosis, nor does everyone with Crohn’s have a family history to report to their doctor.
People with Crohn’s disease often ask Bewtra if the disease can be passed on to their children, and to that she says absolutely not.
“While there does seem to be some genetics at play, I caution against not having children if that is something a patient wants simply because they fear passing on CD,” she says. “There are plenty of children with CD who do not have parents with CD, and there are plenty of parents with CD who do not have children with CD.”

What are the Crohn’s disease symptoms to look for?

Crohn’s disease can be silent for a long time before someone, or their doctors, make the connection and reach a diagnosis. This is in part because symptoms vary from patient to patient, Rajapakse says.
When Amanda Semenoff was finally diagnosed with Crohn’s disease more than a decade ago, she realized the symptoms had been present and slowly creeping up for a long time.
“Diagnosis took more than two years, and my symptoms were pretty extreme by the time they figured it out,” the mediator from New Westminster, British Columbia, tells HealthyWay. In that time, Semenoff had lost more than 100 pounds and found herself too weak to climb stairs without lying down about halfway up to rebuild her strength.
Even now, she has fuzzy memories of those two years due to a perpetual brain fog, coupled with stomach ulcers, bleeding rectal fissures, and near constant vomiting.
For Sliwinski, the path to diagnosis was even longer and likewise fraught with complications.
“The onset of my symptoms was in 2010. I was managing, and I had been told by my primary care physician that I had irritable bowel syndrome (IBS), so I was used to having multiple bowel movements a day,” she recalls. “But it got to the point where I couldn’t finish a meal without having to run to the bathroom.”
A year after the onset of symptoms, she landed in the hospital with high fever, extreme abdominal pain, and diarrhea. When she noticed blood in her stool, Sliwinski says she knew there was something more than IBS going on. Still, it wasn’t until 2013 that she finally got the answer: Crohn’s disease.
While the effects of Crohn’s do vary from person to person, the Crohn’s & Colitis Foundation suggests keeping an eye out for the following Crohn’s symptoms:

  • Persistent diarrhea
  • Rectal bleeding
  • Urgent need to move bowels
  • Abdominal cramps and pain
  • Sensation of incomplete evacuation (of your bowels)
  • Constipation (can lead to bowel obstruction)
  • Fever
  • Loss of appetite
  • Weight loss
  • Fatigue
  • Night sweats
  • Loss of normal menstrual cycle

Although it’s typically diagnosed in one’s twenties or thirties, Crohn’s can show up in younger kids as well, and failure to grow is a major indicator, says Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center and director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, California.

How is Crohn’s disease diagnosed?

Crohn’s can take months or even years to diagnose in part because it manifests itself differently from patient to patient. But it’s also a complex condition to diagnose, Farhadi says.
Crohn’s disease is diagnosed based on a series of tests. First, Farhadi says, there are clinical findings—basically examination by a doctor and review of your medical history. Next a potential Crohn’s patient will undergo imaging, be it CT scan or MRI. Typically an endoscopy—a procedure in which the digestive tract is viewed via a miniscule camera inserted into the tract (or sometimes swallowed by a patient)—will be done to give doctors a look at what’s going on in the GI tract. Finally, biopsies may be taken, and the tissues will be reviewed to determine if there’s inflammation or other issues.
In addition to the GI tract itself, a doctor may look at other parts of the body. That’s because Crohn’s disease is what Bewtra calls a full-body disease. “There are other parts of the body such as the eyes, liver, bones, etc. that can also be affected, sometimes even if the patient feels otherwise well,” she notes.

What happens if you’re diagnosed with Crohn’s disease?

A Crohn’s diagnosis is a major step to feeling better, but just how quickly you will get there depends on the severity of the disease.
Typically the first step is medication, Farhadi says. Short-acting steroids may be used in order to get the inflammation of the GI tract to calm down, offering relief from pain. Other medications prescribed, called immuno-modulators, may be focused on getting the body’s immune system in check.
“It’s an autoimmune disease; the immune system is acting against its own GI tract,” Farhadi explains.
For some patients, diet and other lifestyle changes will be necessary to help the gut heal. Those changes could be temporary or long-term.
Surgery is typically kept as a last resort, but it’s also on the table for some patients with Crohn’s disease. Sometimes that means taking out an inflamed section of the GI tract, Farhadi says. Other times it means going in to perform a stricturoplasty, a procedure that removes scar tissue in the intestinal tract that has built up due to chronic inflammation. Removing that tissue can help waste flow more smoothly through the bowels and reduce a patient’s pain.
The most common surgery for Crohn’s disease is the treatment of a fistula, a tunnel created when inflammation works its way through the walls of the intestines.  
For Semenoff, treatment was long and extreme.
“It took three years for me to get to functioning at all,” she recalls. “Hospitalizations, procedures, all kinds of crazy medications and weird diets, journaling, massage therapy, supplements, and many doctors. Some of it worked, but in some spaces it isn’t as obvious. My Crohn’s is now mostly in remission and controlled by avoiding my trigger foods, some fasting, and basic self-care.”
Remission is exactly what doctors shoot for when they treat people with Crohn’s disease. “We don’t cure it,” Rajapaske says. “We control it.”
It’s a disease that waxes and wanes, she adds. Weeks, months, or even years with no pain or intestinal issues can be followed by what’s called a flare-up, a sudden reactivation of symptoms. Sometimes patients can go for lengthy periods of times living medicine-free or eating what they want, but they’ll need to return to their doctor for treatment if Crohn’s rears its ugly head again.
[pullquote align=”center”]“Despite all of this—and it is scary and overwhelming—our primary goal in IBD care is to make sure that the patient can live the life they want to live.”
—Meenakshi Bewtra[/pullquote]
“When someone is in a flare … they can have terrible abdominal pain—it’s hard to describe how it feels, but it is relentless,” Bewtra says. “Sometimes it feels better temporarily after going to the bathroom, but it always comes back. They can go to the bathroom every hour—even though sometimes they only pass a little mucus or maybe some blood. They are fatigued and may even have a low grade fever. They cannot participate in normal activities—they simply do not feel well enough.”
It’s a fact that Slewinski knows all too well, but she’s found power in taking charge of her own health. Being diagnosed with Crohn’s has given her the tools she needed to go the next step and find the treatments that work for her body.
“I still have bad days here and there, but the good days greatly outweigh the bad. I can’t guarantee these therapies will work for everyone, in whole or in part, but I’ve learned to become the CEO of my own health, so to speak, and that has helped me figure out a mix of treatments that work for me,” she says. “So eight years into my IBD, I’m managing with diet and lifestyle changes, as well as keeping my anxiety in check, since we know the gut/brain connection is strong. I’m always looking at other alternative therapies that could improve my quality of life.”

How can you get help with Crohn’s disease?

Diagnosis of Crohn’s disease is typically made by a gastroenterologist, so if you think you have Crohn’s disease symptoms, it’s best to talk to your general practitioner about a referral.
Bewtra not only treats the disease but also battles Crohn’s herself, and she encourages her patients to be open and honest with their doctors.
“Despite all of this—and it is scary and overwhelming—our primary goal in IBD care is to make sure that the patient can live the life they want to live,” she says. “I really try to emphasize that there may be times of greater challenge, times when goals may need to be put on hold, but every physician I know tries to emphasize that our goal is that they live the life they want, be it volunteering in a [developing] country, working in a hospital, teaching preschool, running a business, etc.”
If you are diagnosed, the road ahead doesn’t have to be walked alone. The Crohn’s & Colitis Foundation offers online support groups as well as information on how to find in-person groups in your area. The foundation also runs a program called Team Challenge, a fundraising effort to not only help provide services to people with Crohn’s disease but also to fund research.
“The program has become more than just a fundraising and advocacy effort for me, but an extended family for a shoulder to lean on when times get tough,” Slewinski says. “I’m sure anyone else who has found the organization would say the same thing.”

Categories
In the Kitchen Nosh

Everything You Ever Wanted To Know About Stuffed Peppers (Plus 2 Recipes To Try At Home!)

Whenever I have a near-empty fridge, I make stuffed peppers. A fridge that is lacking in obvious ingredients forces you to get creative in the kitchen, and stuffed pepper recipes are a fantastic option when it comes to playing around with leftovers (from the fridge, freezer, and pantry). Think of bell peppers as a blank canvas just waiting to be filled with your favorite healthy ingredients!
We guide you through the entire process of making delicious stuffed peppers, from basic bell pepper prep and super-nutritious ingredient suggestions to recipes to try for yourself.

Basic Bell Pepper Prep for Stuffed Pepper Recipes

First things first, you’ll need to wash and dry the peppers. Next, cut the bell peppers in half lengthwise using a sharp chef’s knife. You want to end up with two pepper “boats” that can be stuffed with filling. Using a paring knife, trim away the white pith and seeds, leaving the stem intact for decorative purposes.
If the bell pepper halves are wobbly, you can even them out by making a shallow cut across the base of the pepper half so they’ll be able to stand up on their own. If you know you’ll be short on time, bell peppers can be prepped a day ahead and stored in a covered container in the fridge until you’re ready to fill them.
Now that you know how to prep your peppers, here are two tasty stuffed pepper recipes to try at home.

Tuscan-Style Turkey and Brown Rice Stuffed Peppers

These Tuscan-style stuffed peppers are perfect for weeknight suppers while still being elegant enough for a dinner party with friends. Serve these stuffed peppers with grilled or steamed asparagus and a big green salad with a citrusy dressing.

Nutrition Information*

Calories: 300
Protein: 18 grams
Dietary Fiber: 6 grams
Sugars: 6 grams
*Per serving, not including the optional grated cheese, fresh basil, or parsley

Time: 30 Minutes Active Time + 1 Hour Cook Time

Yield: 4 to 6 Servings (1 Whole Pepper per Serving)

Ingredients:

  • 4 to 6 sweet bell peppers, prepped (see above)
  • 2 Tbsp. olive oil
  • 1 lb. ground turkey
  • ½ tsp. kosher salt
  • 1 shallot, finely diced
  • 1 tsp. dried onion powder
  • 1 tsp. smoked paprika
  • 1 tsp. dried oregano
  • ¼ tsp. dried chili flakes (or more, to taste)
  • ½ cup sun-dried tomatoes, rehydrated in hot water and then finely chopped
  • 2 cloves of garlic, finely minced
  • 4 cups of roughly chopped kale, stems removed
  • 1 ½ cups chilled brown rice
  • ½ cup vegetable stock or water
  • Freshly grated parmesan or pecorino romano cheese (optional)
  • ½ cup flat-leaf parsley, roughly chopped
  • ½ cup fresh basil, cut in a thin chiffonade*

*To cut basil into a chiffonade, stack multiple basil leaves on top of one another and roll into a tight, cigar-shaped tube. Using a sharp paring or chef’s knife, cut the basil leaves across the width of the roll into fine ribbons.

Special Equipment:

  • Cutting board
  • Measuring spoons
  • Measuring cups
  • Chef’s knife
  • Paring knife
  • Sauté pan (this model from Cuisinart will last you a lifetime and it looks great in any kitchen!)
  • Silicone or wooden spatula
  • 9” × 13” casserole dish
  • Aluminum foil

Method:

  1. Preheat the oven to 350° Fahrenheit.
  2. Over medium heat, add 1 tablespoon of the olive oil to a large sauté pan before crumbling in the ground turkey and seasoning with ¼ teaspoon of kosher salt.
  3. Using a silicone or wooden spatula break the ground turkey apart and continue cooking until the meat is no longer pink inside.
  4. Transfer the cooked ground turkey to a bowl and wipe down the inside of the sauté pan with paper towel. Add the remaining tablespoon of olive oil to the sauté pan and return to medium heat.
  5. Sauté the shallot, dried onion powder, smoked paprika, dried oregano, and dried chili flakes in the oil until fragrant.
  6. Next, add the rehydrated sun-dried tomatoes, garlic, and kale.
  7. Continue to cook for 5 minutes, stirring occasionally, until the kale has completely wilted.
  8. Turn the heat down to medium-low and add the cooked ground turkey and brown rice, gently stirring with the spatula until combined.
  9. Remove from heat and set aside.
  10. Using a large spoon, divide the ground turkey and brown rice mixture amongst the bell pepper halves.
  11. Evenly space the stuffed peppers in a 9”× 13” casserole dish that has been sprayed with cooking spray, adding ½ cup water or vegetable stock to the bottom of the dish.
  12. Cover tightly with aluminum foil and bake for 45 minutes. Larger peppers may need up to 10 extra minutes (55 minutes total) baking time.
  13. Remove the foil and sprinkle liberally with parmesan or pecorino romano cheese, cooking the stuffed peppers under the broiler for another 5 to 8 minutes (keep an eye on the peppers to make sure they don’t burn).
  14. Serve the stuffed peppers while hot or at room temperature, garnishing with fresh parsley and basil before serving.

Vegetarian Quinoa and Black Bean Stuffed Peppers

With half your recommended daily allowance of dietary fiber, these filling vegetarian quinoa and black bean stuffed peppers are an ideal work lunch throughout the week. Serve with salsa or pico de gallo, guacamole, and Greek yogurt.

Nutrition Information*

Calories: 269
Protein: 12 grams
Dietary Fiber: 13 grams
Sugars: 9 grams
*Per serving, not including the optional crumbled cheese, scallions, or cilantro

Time: 30 Minutes Active Time + 1 Hour Cook Time

Yield: 4 to 6 servings (1 whole pepper per serving)

Ingredients:

  • 4 to 6 sweet bell peppers, prepped
  • 1 Tbsp. olive oil
  • ½ cup diced white onion
  • 1 jalapeño pepper, finely diced (seeds and white pith removed)
  • 2 cloves of garlic, finely minced
  • 2 Tbsp. chili powder (test the spice level before using and adjust as necessary)
  • 1 tsp. ground cumin
  • ½ tsp. kosher salt
  • 1 ½ cups corn (fresh or frozen works best—avoid canned)
  • 1 cup thinly sliced zucchini
  • 1 cup cherry tomatoes, halved
  • 1 cup butternut squash, cut into a small dice (fresh or frozen will work)
  • One 15.5-oz. can of black beans, drained
  • 1 ½ cups cooked quinoa, chilled
  • 1 cup vegetable stock
  • Cooking spray
  • Crumbled cotija or mild feta cheese (optional)
  • Fresh cilantro, roughly chopped
  • 3 scallions thinly sliced, white and pale green parts only

Special Equipment:

  • Cutting board
  • Measuring spoons
  • Measuring cups
  • Chef’s knife
  • Paring knife
  • Large sauté pan
  • Silicone or wooden spatula
  • Large spoon
  • 9” × 13” casserole dish
  • Aluminum foil

Method:

  1. Preheat the oven to 350° Fahrenheit.
  2. Add the olive oil to a sauté pan over medium heat. When the oil is hot, add the onion, jalapeño, garlic, chili powder, cumin, and salt to the pan.
  3. Sauté for 5 to 6 minutes or until the onions have softened.
  4. Next, add the corn, zucchini, cherry tomatoes, and butternut squash to the onion and spice mixture.
  5. Stirring frequently, cook the vegetables for 8 to 10 minutes or until softened.
  6. Add the black beans, quinoa, and ½ cup vegetable stock to the sauté pan, stirring until the stock has been absorbed.
  7. Using a spoon, divide the quinoa and black bean mixture amongst the bell pepper halves.
  8. Coat the bottom of a casserole dish with cooking spray and add the stuffed peppers halves.
  9. Add the remaining ½ cup of vegetable stock to the casserole dish and cover tightly with aluminum foil.
  10. Bake for 45 minutes; larger peppers may need up to 10 extra minutes (55 minutes total) baking time.
  11. Remove the foil from the casserole dish, crumble the cotija or feta cheese over the stuffed peppers. Run the stuffed peppers under the broiler until it begins to brown (it won’t melt). Remove from the oven.
  12. Serve the stuffed peppers hot or at room temperature. When ready to serve, sprinkle the stuffed peppers with plenty of fresh cilantro and sliced scallions.

Still not convinced you can nail homemade stuffed peppers? Check out our stuffed pepper FAQs:

Can I make stuffed peppers ahead of time?

Peppers that have been stuffed but not yet cooked can be made a day ahead of time and stored in the fridge overnight. Just keep them covered with plastic wrap or in a reusable container. Take the stuffed peppers out of the fridge 20 minutes before you plan to cook them and then follow the baking directions outlined in the recipes above.

How long can I store cooked stuffed peppers in the fridge?

Refrigerated stuffed peppers that have already been cooked can be stored in the fridge, covered, for up to four days. Make extra stuffed peppers to keep in the fridge and you’ll have a highly nutritious and filling lunch to take to work throughout the week.

Can I freeze stuffed peppers?

Absolutely! When Andrea Hardy, RD at Ignite Nutrition makes her famous vegetarian Mediterranean Lentil-Stuffed Peppers, she always preps and freezes the bell peppers beforehand.
Hardy tells HealthyWay, “Stuffed peppers are a bit of a labor of love—they aren’t a 15-minute recipe—so I tend to batch cook and freeze them. Always pre-bake them first to soften them up; you can do this on the BBQ too, though! That way they don’t take too long to cook and are the right texture when you stuff them and bake them the second time.”
To freeze stuffed peppers, blanch the prepped pepper halves in boiling water for two to three minutes (or follow Hardy’s advice and grill them). This will help prevent the peppers from becoming slimy when they warm back up. Transfer the blanched peppers to a paper towel and let cool to room temperature before stuffing them with the cooked filling. Wrap each stuffed pepper with at least two layers of plastic wrap and store each wrapped pepper in a resealable freezer bag or container (these precautions will help prevent freezer burn). Stuffed peppers can be stored in the freezer for up to three months.
When you’re ready to eat the stuffed peppers, simply transfer them to a casserole dish, add a half cup of water or vegetable stock, cover tightly with aluminum foil, and bake from frozen. Depending on the size of the stuffed peppers, you may need to increase the baking time by up to 30 minutes (not including broiling time, which will be the same as indicated in the recipe).

How do I know my stuffed peppers are cooked?

Stuffed peppers are cooked when they’re warmed all the way through and feel hot throughout. Because the meat used in stuffed peppers is usually pre-cooked, the risk of potential cross-contamination is very low. Thanks to the aluminum foil used to cover the peppers as well as the addition of water or stock, the stuffed peppers are lightly steamed as they cook. For melted cheese or breadcrumbs toppings, running the peppers under the broiler for 5 minutes after baking will result in a pleasantly browned crust.

Are all bell peppers the same?

Despite the fact that peppers come in a rainbow of different colors, ranging anywhere from green to deep red, bell peppers all come from the same plant. Green bell peppers are still relatively unripe, yellow and orange bell peppers are just beginning to ripen, and red peppers are the most mature. All bell peppers contain an impressive amount of nutrients and are very low in calories, but since red peppers spend the longest amount of time on the vine (most vegetables have the highest nutritional value when picked at the height of maturity) they have a nutritional advantage over green peppers in terms of beta-carotene and vitamins A and C.

What’s the best cooking method for stuffed peppers?

Stuffed peppers can be cooked in the oven, on the grill, in the microwave, or in a slow cooker. Although the microwave and slow cooker are convenient, stuffed peppers cooked in this manner are often quite soggy. The oven method produces the best results in terms of overall texture and taste because it’s the driest cooking method (even though the stuffed peppers are still being lightly steamed under the aluminum foil). Five minutes under the broiler at the end of the cooking time helps to achieve a lightly browned topping and adds a pleasantly crispy texture to the finished stuffed peppers.

Why are stuffed peppers so good for you?

Stuffed peppers offer a huge array of nutrients in a compact meal. Hardy loves stuffed peppers for their positive effect on gut health. Her take?

I love stuffed peppers. From a nutrition perspective, you can pack them with things that are high in fiber to help feed the bacteria in your gut. When your gut bacteria are well-fed they produce anti-inflammatory compounds and keep your gut healthy. My favorites tend to be lentils, as they’re soft and the texture blends with almost anything, but I’ve done black beans too for Mexican stuffed peppers!

Deborah Murphy MS, RDN, and creator of the food blog Dietitian Debbie Dishes (try her incredible Vegetarian TVP Stuffed Peppers) praises stuffed peppers for their generous nutritional impact:

I love stuffed peppers because depending on the filling you use, they are essentially a complete meal in one dish. Use brown rice or cauliflower rice for your filling to boost the fiber content and add some beans for a healthy source of plant-based protein. The bell peppers themselves are also high in nutrients like Vitamin C [giving you more than 100 percent of your] daily value, vitamin B6, and potassium.

Stuffed Pepper Tips and Hacks From the Pros

Both Hardy and Murphy are seasoned pros when it comes to stuffed pepper recipes and they have some helpful tips for making them at home. For example, Hardy likes to work around a theme. She elaborates:

I typically choose a “theme” and base my ingredients off that. My two go-tos besides my Mediterranean peppers [are Mexican and Greek-inspired]. For Mexican: cilantro, rice, black beans, ground beef, peppers, onion, cheese, and taco seasoning. For Greek: rice, feta, olives, peppers, onion, and Greek seasoning.

Murphy also likes to be inspired by the flavors of the Mediterranean and recommends you stuff your peppers with rice, chickpeas, feta cheese, and olives. Looking for some new vegetarian protein options? Murphy loves tempeh.
“As a vegetarian, I always try to incorporate some source of plant-based protein like beans or tempeh into my stuffed peppers,” she says. If you aren’t familiar with tempeh, it is made from fermented soybeans which are pressed into a patty that can be sliced or crumbled depending on the recipe. Adding tempeh to stuffed peppers is a tasty way to try it in a more familiar dish.
If you’re a fan of heat, try stuffing larger spicy peppers with your favorite filling (poblano and banana peppers work well, just make sure to wear gloves when removing the seeds and white pith to avoid unexpected contact burns).

Stuffed Peppers: the Perfect Meal-in-One

When you select your fillings with nutrition in mind, stuffed peppers are literally stuffed with nutrients; they’re full of important vitamins and minerals, high in dietary fiber, can be made ahead or brought to work for lunch, and can be customized to suit any taste. Although they require more time than some other recipes, much of the work can be in advance (plus, the filling can be mixed and peppers can be stuffed by younger kitchen helpers!). They’re also the perfect meal for when you need to clean out your fridge or freezer before a big grocery haul.
Super-nutritious, great for gut-health, and endlessly customizable? It’s time to try one of our delicious stuffed pepper recipes for yourself!

Categories
Refresh x Recover Sweat

Lower Back Stretches: Experts Share Their Favorites For Addressing Stiffness And Discomfort

We’ve all been there: You twist your body awkwardly while doing a relatively benign task and suddenly—Ugh, my back hurts! Back pain is the worst because it makes everything else in your life that much more challenging, whether it be parenting, sitting at your desk at work, or trying to find the motivation to exercise.
There are many different kinds of back pain. The kind that can be served by gentle movements like stretching is often caused by [linkbuilder id=”6670″ text=”a sedentary lifestyle”]. Then there’s the kind of back pain that necessitates real rest. Almost all pain can benefit from a little help from a massage therapist, acupuncturist, or physical therapist. Often ice and/or a bath can help, too. It’s important to mention, though, that if the pain is really severe—or won’t dissipate—you should go see a doctor.
The key to relieving any kind of back pain is to work gently and slowly. Whatever you do, don’t force any movements, and consider consulting with a bodyworker or yoga teacher in addition to speaking with your doctor. “It’s not wise to prescribe poses for certain conditions or populations without a full intake and assessment,” explains yoga teacher Steffany Moonaz, PhD, RYT-500.
For back pain specifically, “avoid forward folds and any twist where both hips are weight bearing,” explains yoga teacher Sonya Kuropatwa, RYT-500. “It’s a bit counterintuitive, but gentle backbends can bring a lot of relief.”

Why am I having back pain?

There are so many reasons people experience lower back pain, which is part of the reason why it can be challenging to treat. We spoke to Jennifer Brilliant, a certified yoga teacher, therapist, and medical exercise specialist who has been teaching yoga for more than 30 years. Here are some basic causes of lower back pain:

  • Tension (in the back itself, and/or surrounding areas)
  • Compression resulting from poor posture
  • Lack of mobility or a sedentary lifestyle
  • Sudden movements
  • Muscle spasm or muscle strain
  • Arthritis
  • Pregnancy
  • Obesity, which can be hard on the joints in the body
  • Scoliosis

And then there are some more serious causes:

  • Disc bulge or herniation—This inflammation and pain is associated with pressure on a disc. Specifically, it is when the disc between two vertebrae begins to seep out, pressing on the nerve, typically causing sciatic pain down one or both legs. The pain associated with a bulging or herniated disk can dissipate within six weeks.
  • Spinal stenosis—This is a narrowing of the spaces within your spine, which can put pressure on the nerves. This most often occurs in the lower back and neck.
  • Spondylolisthesis—This is when one vertebra slips forward onto the vertebra below. It can cause nerve pain and/or numbness in the legs.
  • Cancer
  • Cysts
  • Infection
  • Fracture

One reason why the cause of lower back pain can sometimes be mysterious or hard to identify is that it doesn’t always occur at the exact moment of injury, and it may point to an underlying problem. “One of my clients was helping to turn a piano at a New Year’s Eve party,” Brilliant shares. “He felt totally fine the next day. Then on January 2, he had severe nerve pain in his leg. It turns out he has stenosis—a narrowed spinal canal—which gives someone with a disc herniation less leeway when a disc pushes out of place.”  

Lower Back Pain Prevention: Why it is important to engage in regular strengthening and stretching?

“Our bodies like to move,” Brilliant explains. “Movement is like nutrition for the body, giving us wholesome circulation and energy. Engaging in regular activity is important.” This can be anything, really: walking, swimming, dancing, sports. These are all good for our muscles and hearts. But Brilliant advises beginning any program incrementally—don’t just jump into an hour-long workout.
Brilliant always encourages people to try yoga and Pilates but emphasizes the importance of a good teacher. “Not every pose is for every particular body, and a good teacher will help you to modify what you do.”  

How can women keep their lower backs healthy?

“There is sometimes a misconception that very strong abs will keep your back healthy,” explains Brilliant. “The abdomen muscles have to be strong, but so do the back and the side muscles.” And we cannot forget the legs and pelvis, which support the spine.
Here is one of Brilliant’s favorite exercises for a stable foundation:

Bird Dog

This engages the back muscles, the buttocks and hamstrings, the shoulder musculature, and the whole of your core.  

  • Start on all fours.
  • Extend one leg back and up at hip height.  Hold for three to five breaths to begin, then lower your leg.
  • Lift the opposite arm forward and up alongside your ear.  Hold for three to five breaths, then lower your arm.
  • Lift both the leg and the opposite arm at the same time.  Hold for three to five breaths.
  • Repeat the motion using your other arm and leg

When do you know lower back pain is really serious or a sign of something else?

If you have a trusted bodyworker—a masseuse, acupuncturist, or physical therapist —you can always start there. But since it’s often hard to tell when back pain is a sign of something more serious, it’s wise to get an opinion from a doctor you trust if your back pain is frequent or doesn’t resolve quickly.

Lower Back Stretches To Try At Home

Below are some poses that I’ve benefited from—and that the yoga teachers and bodyworkers we consulted with recommend or find relief in themselves. But, as with all pain, the treatment must be specific to your experience, so be sure to consult a trusted healthcare provider or bodyworker about your individual needs.

1. Twist

This is very refreshing to the spine, giving it a chance to rotate and lengthen. It can be done in many different ways—lying down, sitting up (cross-legged or on your knees), or in a chair, but it’s best on your back.
On your back: Lie down on your back and bring your knees into your chest. Let your legs fall to the right. Use your right hand to hold onto the left thigh. Let your upper body relax onto the floor and extend your left arm out, looking out over your left shoulder. Breathe here for 30 seconds, allowing the left shoulder blade to drop to the ground and the knees to drop to the right. Repeat on the other side.
In a chair: Plant your feet on the ground. Extend your arms up and twist to the right. Your left arm will hold onto the back of the chair and your right arm will rest on your right knee. On your inhale, extend your spine; on the exhale gently twist a little further. Repeat on the other side.

2. Cat/Cow

Starting on your hands and knees, place your hands directly under your shoulders and your knees directly under your hips. As you inhale, drop your belly and lift your gaze up to the ceiling. As you exhale, round the spine so your tailbone drops between your thighs and your head moves between your arms. Your belly button should rise up toward the spine as you exhale. Do this slowly as many times as you need to give your spine some much-needed mobility.

3. Squat

Widen your legs so they are a little more than hip-distance apart. Bend your knees so that your thighs are parallel to the ground. Your heels should stay on the ground. Bring your hands into a prayer pose at your chest—palms pressed together—and use your elbows to press your knees out.
If your heels don’t touch the ground: Roll up a towel or mat and place it under your heels so you can have complete contact with some surface.
If this is too hard on your hips: Place a yoga block (or little stool, or a stack of books) under your butt so you can sit down.

4. Baby Cobra

Sometimes the best thing to do for back pain is to backbend in a very gentle way. “Forward flexion increases pressure on the lumbar discs,” explains Dana Kotler, MD, a rehabilitation specialist in Wellesley Hills, Massachusetts. “We live our life in constant lumbar flexion, sitting, forward bending to pick things up. Lumbar extension actually unloads the discs.”
Lie on your stomach with your legs together, arms bent, and palms on the ground by your breasts (your elbows will be pointed up). Your forehead will be on the ground initially. Inhale and lift your chest up. Remember not to push your chin forward, compressing your neck. The back of your neck should be long. Exhale and return your forehead to the mat. Repeat a few times.

5. Psoas Stretch

The psoas muscle extends from your lowest vertebrae to the top of your thigh. When it gets tight, it can wreak havoc on the lower back. The easiest way to stretch it is by lunging. With your right leg in front of you, place your left knee on the floor. Tuck your tail slightly and place your hands on your front knee. Breathe here and let your hips gently move forward. Switch sides.
The most important reminder when it comes to lower back stretches: “Find something that you like to do,” says Brilliant, “because if it’s drudgery, then you’ll be less likely to stick with it.”

Categories
Health x Body Wellbeing

The Candida Diet: Can You Eat Your Way To Better Gut Health?

So you’ve got yourself a problem with yeast. Perhaps you were diagnosed with oral thrush or a vaginal yeast infection—conditions that are typically cleared up with anti-fungal medications from the pharmacy. But the drug store isn’t the only place to find potential solutions to yeast-related health issues.
Some people have started looking at natural remedies from the grocery store to address this common problem. Enter the candida diet—an eating plan specifically designed to rebalance your digestive bacteria after a candida overgrowth.
Candida overgrowth is often believed to be the result of an imbalance in gut flora, so it makes sense that dietary changes could help ease the problem. But does the candida diet actually work?
According to Kendra Becker, a naturopathic doctor and author of A Delicious Way to Heal the Gut, the candida diet can be an effective treatment for a yeast overgrowth in the body. She says that cutting out the foods that feed the bacteria can kill off candida overgrowth and alleviate a range of conditions that some people associate with candida, including urinary tract infections, joint pain, and skin infections.
As Becker explains, the candida diet is “also sometimes prescribed after chemotherapy,” because chemo can cause susceptibility to fungal infections or even systemic candidiasis.
A number of people also credit the candida diet with helping ease an array of other issues, including brain fog and chronic fatigue. But there’s limited research about whether those particular symptoms are actually related to yeast overgrowth, making the candida diet a controversial treatment option for a controversial diagnosis.
Eating your way to better gut health sounds great, but it’s important to look at the research before using any diet to heal specific symptoms. To learn more, we asked Becker why she prescribes the candida diet to patients, how the eating plan works, and whether it’s safe to cut out major food groups for the long term.

What’s the deal with candida?

Our bodies have a variety of bacteria and fungi that help keep us healthy. One such fungus is Candida albicans, which is normally found in the digestive tract and other areas of the body, such as on the skin and mucous membranes, according to the Centers for Disease Control and Prevention (CDC).
While candida yeast doesn’t typically harm us, an overgrowth of the organisms can cause infections in parts of our bodies, most typically in the mouth and vagina. The most severe infection, known as invasive candidiasis, can affect the blood, heart, and other critical body parts. Although it could land you in the hospital, invasive candidiasis is a pretty rare condition.
Some medical professionals also attribute candida overgrowth to tiredness, fatigue, mood swings, and other neurological issues. Science has yet to demonstrate whether there is a connection, although one study from 1995 found a possible link between chronic intestinal candidiasis and a weakened immune system, which in turn is a potential reason for fatigue. On the flip side, another study found no relation between chronic fatigue syndrome and yeast overgrowth.
One thing is clear: There is considerable debate about whether a diagnosis of candida overgrowth is based on solid science. We’ll need to wait for researchers to conduct more studies on the effects of candida overgrowth before the medical community can come to an agreement on the controversial side of candidiasis.  

What causes candida overgrowth?

When your candida levels are in check, your body is probably functioning normally and you’d never even know the yeast was there. So what causes candida levels to go out of whack?
“A number of things can cause candida overgrowth. The person might have taken a lot of antibiotics or pharmaceuticals … [or be] eating too much sugar or drinking too much alcohol,” says Becker.
Some healthcare practitioners will test for a candida overgrowth by looking at the levels of specific antibodies in your blood, using a comprehensive stool test, or checking for candida waste in your urine. If you suspect that you have a candida infection, make an appointment with your physician, who can help you decide whether a candida diet can treat your condition.

Trying the Candida Diet

So you think you might have a candida overgrowth and want to eat your way out of it. What’s on your plate if you decide to try the candida diet?
Fundamentally, the candida diet is rooted in three main eating principles: reduction of sugar (to cut off the food supply to candida), introduction of probiotics (which fill the gut with good bacteria), and consumption of fermented foods (which have anti-fungal properties that can kill candida).
The Candida Diet website, which is run by Lisa Richards, co-author of The Ultimate Candida Diet Program, explains that the eating plan can be divided into three phases.
The first step is an optional “cleansing phase,” during which followers eat a very strict diet of mostly raw salads, steamed vegetables, and some herbs, oils, and spices, along with lots of water and what the website calls “some detox drinks.”
Some people start at phase two, which is less restrictive than the cleanse. You stop eating foods with added sugar, many fruits and starchy veggies, and caffeine, as these can cause the candida to continue to grow. Grains (like buckwheat and quinoa), fresh salmon, healthy oils (like olive and coconut), some artificial sweeteners, and herbal tea are permitted during this phase.
You’re encouraged to eat anti-fungal foods, like onion, garlic, cayenne pepper, and seaweed. This stage of the candida diet also recommends eating probiotics like yogurt and kefir.
What’s not allowed on the candida diet? There’s a long list of foods you should avoid. You’ll need to stay away from high-sugar fruits (like bananas and mango), glutinous grains (like wheat), “toxic meats and fish” (such as pork and tuna), most condiments, alcohol, and a range of other foods you probably have in your pantry right now. The idea is to switch to a diet that promotes good gut health and creates an environment that kills off bad bacteria.
After your candida levels are in check, you’ll move on to stage three, which involves reintroducing previously eliminated foods. You’ll start with low-sugar fruits, like berries, and some beans. If your candida symptoms are still under control, you’ll slowly start eating a wider variety of foods. Generally, you’re encouraged to maintain a relatively low-sugar diet with limited junk foods going forward.
[pullquote align=”center”]“If you do the candida diet for a couple of weeks and then go back to eating a bunch of junk, you’ll get a lot of inflammation.”
—Kendra Becker, ND[/pullquote]
“If you do the candida diet for a couple of weeks and then go back to eating a bunch of junk, you’ll get a lot of inflammation,” says Becker.
How long each stage lasts—or whether you move through stages at all—really depends on your specific health profile and your healthcare provider’s recommendations. Keep in mind that the candida diet is a short-term change—not a lifelong eating plan. Becker prescribes it for it anywhere from two weeks to nine months, depending on her patients’ health goals.
“If someone’s really sick or resistant to the diet, you can offer it in stages,” explains Becker. “Most people will start feeling much better after following the diet for three to five days, but you generally need to do it longer than that if you want to feel better for the long term.”
The diet plan can be a pretty big change from what you’re eating now. As you make the transition, you might feel lousy, kind of like you have the flu. Between the physical effects and the severe restrictions, the candida diet might not be right for everyone.
“The candida diet is very limiting. You won’t be able to easily eat in restaurants, so it gets difficult for people who are social around food. If you work a high-stress job or can’t eat in regular intervals, it can also be a challenge. Also, not everybody has the flexibility to feel like crap for a few days. You might not be able to work or care for children, and that can be a hard pill to swallow,” says Becker.
If a patient’s lifestyle prevents them from following the traditional candida diet, Becker makes modifications. Even just adding anti-candida foods to whatever you’re eating now can help reduce a candida overgrowth, she says.
“You have to meet patients where they’re at,” she says. “It can be a useful diet, but it’s incredibly restrictive.”

Giving Candida the One–Two Punch

The candida diet is just one potential way to address yeast issues. Depending on how a yeast infection is affecting your health, your doctor may also prescribe antifungal ointments, topical antiseptics, and dietary supplements to kill off unwanted candida. In conjunction, your healthcare provider may also recommend trying an anti-itch cream, throat lozenge, or other remedies to relieve candida-related symptoms.
[pullquote align=”center”]“I tend to believe that food is medicine, so I’d rather heal patients through diet and give opportunities to add certain foods to their diet than to focus on supplements.”
—Kendra Becker, ND[/pullquote]
“I tend to believe that food is medicine, so I’d rather heal patients through diet and give opportunities to add certain foods to their diet than to focus on supplements,” says Becker.
Before trying any diet or treatment plan, it’s worth working with a qualified health professional to make sure it’s right for you. Start by making an appointment with your doctor to discuss your concerns and your health goals.
Whenever you’re cutting out major food groups, you should also consider consulting with a registered dietitian to ensure that you’re still getting all the essential vitamins and nutrients.

Categories
Nosh Nutrition x Advice

Are The Benefits Of Tart Cherry Juice Too Good To Be True?

From weight loss to muscle recovery, the benefits of tart cherry juice have been a hot topic in health—but what do the facts really say?
Tart cherry juice has been making headlines in the world of food and nutrition lately. Articles have been praising the juice for its miraculous ability to speed up weight loss, help you with insomnia, prevent and treat certain autoimmune diseases, and relieve sore muscles after an intense workout. However, the difference between online claims and the actual research-based benefits of tart cherry juice is substantial.
We took a closer look at tart cherry juice and its perceived health benefits while also debunking some common misconceptions about it along the way. But first, the basics: What is tart cherry juice, and why is it being touted as a miracle dietary supplement?

What is tart cherry juice?

Tart cherry juice—not to be confused with the super sweet black cherry concentrate you can buy in the frozen juice section of the grocery store—can be found on the shelves of natural food stores, specialty supplement stores, and online.
As its name suggests, this type of cherry juice can be so tart it will make your mouth pucker, which is why experts suggest drinking 1 ounce of juice diluted with water (using ½ cup of tart cherry juice to 3½ cups of water). Avoid eating whole tart cherries; they have an unpleasantly sour taste and firm texture that can cause seriously uncomfortable stomach aches.

Why drink tart cherry juice in the first place?

The biggest nutritional boon that tart cherry juice has to offer comes in the form of anthocyanins. As Toby Amidor, registered dietitian, nutrition expert, columnist for Today’s Dietitian magazine, and author of the upcoming book Smart Meal Prep for Beginners, explains, “tart cherries (in juice or dried form) do provide a great deal of nutrients including anthocyanins, a natural plant chemical found in tart cherries that is responsible for many of its health benefits.” 
Anthocyanins are found in red, blue, and purple fruits and vegetables such as cherries, beets, raspberries, strawberries, radishes, and purple cabbage. According to an article in Today’s Dietitian by registered dietitian Densie Webb, PhD, anthocyanins have been successfully studied for their positive impact on cognitive function, cardiovascular disease, and certain types of cancer.
Andrew Hall, sports and performance dietitian at Apple to Zucchini Sports Nutrition, makes an important distinction between drinking tart cherry juice and snacking on cherries: 

Unfortunately, we can’t just eat the cherries for the same benefit. Normally, a whole foods and real food approach is best. In this instance, however, the supplement contains a concentrated amount of the hundreds of cherries compressed into one drink/product. We wouldn’t be able to eat enough cherries to get the equivalent concentration.

Are there any harmful side effects to drinking tart cherry juice?

Tart cherries and tart cherry juice contain sorbitol, a naturally occurring sweetener that is very difficult for your digestive system to break down. Consuming tart cherry juice and whole cherries can lead to uncomfortable gas, flatulence, and diarrhea (especially if you’re sensitive to other products containing sorbitol such as chewing gum and “sugar-free” candy). If you suffer from irritable bowel syndrome, it’s recommended that you try to avoid all food and drink containing sorbitol.

Tart Cherry Juice and Weight Loss

Some of the more exciting recent headlines about the benefits of tart cherry juice are about its potential effect on weight loss. Sadly, there haven’t been any conclusive studies that have shown a link between weight loss and tart cherry juice. Despite a lack of evidence to support this claim, there’s no reason to stop drinking tart cherry juice if it’s something you enjoy.
Amidor says, “There is no current research supporting that tart cherry juice can help with weight loss. Drinking tart cherry juice or eating dried tart cherries, however, can be part of a well-balanced weight loss plan.”
Hall agrees with Amidor when it comes to tart cherry juice and weight loss: “There is no evidence that tart cherry juice has weight loss benefits. Very few foods/compounds do in isolation. An overall approach to creating a negative energy balance is the primary method of weight loss. All the other stuff is essentially just marketing.”

Tart Cherry Juice and Muscle Recovery

Athletes who experience soreness after an intense workout might benefit from drinking tart cherry juice. Studies have shown that sustained consumption of tart cherries, in both juice and supplement form, has helped to minimize pain after an intense workout. As studies were conducted specifically on athletes, however, it is unknown whether tart cherry juice has benefits for muscle recovery in non-athletes, but Amidor says it doesn’t hurt to try.
For the average gym-goer or casual runner, Amidor recommends the following tart cherry juice regimen: “10 fluid ounces of [diluted] tart cherry juice pre-workout and an additional 10 fluid ounces or eating dried tart cherries within 30 minutes post-workout.”

[pullquote align=”center”] Studies have shown that sustained consumption of tart cherries, in both juice and supplement form, has helped to minimize pain after an intense workout. [/pullquote]

Tart Cherry Juice and Inflammatory Arthritis

A review of several pilot studies examining the effects of tart cherry juice on gout shows some promise in using anthocyanins as a potential treatment option. Hall likes to recommend tart cherry juice to his clients who suffer from gout.
“Anthocyanins possess natural, anti-inflammatory properties that can help joint pain caused by gout and arthritis,” says Hall. “Anthocyanins help to maintain healthy levels of uric acid and joint mobility.”
Tart cherry juice is also currently being studied for its effect on inflammatory osteoarthritis. The results have been mixed to positive; one study published in the journal Osteoarthritis and Cartilage gave participants two 8-ounce bottles of tart cherry juice per day (or a placebo) and researchers then examined the impact tart cherry juice had on osteoarthritis of the knee. Participants who drank the tart cherry juice experienced a net positive effect on their mild to moderate arthritis, although the relief wasn’t significantly different from that of the control group.

Tart Cherry Juice and Insomnia

Tart cherry juice contains melatonin, a hormone that helps regulate sleep in humans and animals. A pilot study that examined the effects of tart cherry juice on insomnia in older adults found that the juice had no effect on the participants’ sleeping habits. However, another study that used tart Montmorency cherries found that regular consumption of the cherries before bedtime had a beneficial effect on melatonin levels and sleep efficiency.

Tart Cherry Juice Options for Every Preference

You don’t have to drink tart cherry juice to reap the benefits of this antioxidant-rich supplement (although you might fall in love with it if you’re a fan of sour and slightly bitter flavors). Here are some of our favorite ways to include more tart cherries in our lives:
Dynamic Health 100% Pure Organic Certified Tart Cherry Concentrate: Dilute with water and add a slice of lime for a refreshing and healthy summer beverage!
Tart Cherry Concentrate: A great option if you’re not a fan of tart cherry juice. Take one or two of these softgel capsules every day.
Naturevibe Botanicals Tart Cherry Extract: Add a scoop of this tart cherry powder to plain or sparkling water or try mixing it with your favorite smoothie.
Although the benefits of tart cherry juice may be slightly inflated by media exaggeration and weight-loss hype, it does offer some health benefits that are backed by research. As Amidor says, just because tart cherry juice won’t cause you to lose weight or instantly reduce inflammation, that doesn’t mean it can’t be a nutritious and enjoyable part of your eating plan.

Categories
Health x Body Wellbeing

Menstrual Cup 101: All Of Your Awkward Questions—Answered

A mere decade ago, most people thought they only had two options when it came to menstrual hygiene: disposable pads or tampons. It was hard to imagine another way to capture and dispose of period blood.
Over the past few years, another period product has become very popular: menstrual cups. But what are menstrual cups? Why do people prefer them to pads and tampons? And how exactly do you use a menstrual cup?
HealthyWay spoke to some experts to find out all you need to know about using menstrual cups.

What is a menstrual cup?

Made from medical-grade silicone, a menstrual cup is placed inside the vagina to collect period blood. The user can empty the cup and give it a wash every few hours, reusing it every month for years.
What makes menstrual cups different to traditional tampons and pads is that it’s reusable. “In the U.S. alone, 12 billion pads and 7 billion tampons are thrown into our waterways and landfills every year,” says Amanda Wilson, the founder of VOXAPOD, a menstrual cup. The average menstruating person has periods for 38 years. That means they’ll dispose of roughly 12,000 used disposables in their lifetime, which is a huge environmental concern, Wilson adds.
Because you can reuse the same menstrual cup for roughly three to five years, depending on the brand, you cut down on waste significantly. Menstrual cups are particularly popular among the zero-waste community—that is, those who try to reuse and recycle all their waste.
People prefer menstrual cups for reasons other than eco-friendliness, too. For one, they save you money in the long-run. The first menstrual cup I had was around $25, which was roughly the same amount of money I spent on tampons and pads for a four-month period. My menstrual cup lasted five years, which means I saved a great deal of money.
Many of us have heard of toxic shock syndrome (TSS), which is often caused by tampons. With menstrual cups, you’re less likely to get TSS if you keep your cup clean, says OB-GYN Carolyn DeLucia, MD. “The risk for TSS is extremely minimal with menstrual cups. The one or two reported cases were due to wearing the menstrual cup for over 24 hours,” Wilson says.
However, there is something that puts many people off using menstrual cups: They don’t know how to use them or how to keep them clean.

How to Use a Menstrual Cup

If it’s your first time using a menstrual cup, you might feel a little intimidated. I know I was. When I saw the size of the menstrual cup, I didn’t quite know how it would fit.
The key is to fold the cup when you put it into your vagina. Once it’s inside, the cup will unfold and fit to your vagina, where it will sit and collect the blood.
Here’s the easiest way to insert a menstrual cup:

  1. Relax. As with inserting tampons, it’s easier when your vaginal muscles aren’t too tense!
  2. Wash your hands and the cup thoroughly.
  3. This is optional, but you might want to wet the cup or add some water-based lubricant to make it easier.
  4. Fold the cup so that it’s easy to insert. There are a number of different ways to do this, Wilson says. She recommends the following methods:
    C-Fold: Flatten the menstrual cup and bring the two folded ends together to form a C shape, rolling it to the size of a tampon.
    Punch Down Fold: Push one side of the lip of the cup into the center of the cup, folding in sides.
    7 Fold: Flatten the cup and fold one corner diagonally toward the center of the cup.
    VOXAPOD, Inc./Brittany Lang
  5. Insert it. You might find it easiest to insert it while standing with one leg up on a stool or step, as you would insert a tampon, DeLucia says. When you insert it, push it toward your back. “You want to make sure the cup sits above the pubic bone, not up against the cervix,” explains Cathy Chapman, the President of Lunette North America. The cup should be inside the vagina, and the base should not be exposed.
  6. Once it’s in your vagina, you might want to wiggle the cup around a little until it feels more comfortable. You might dislike the feeling of the “stem” that most menstrual cups have. The stem is meant to help you grip the cup, but if it’s uncomfortable, you can always snip it with scissors to make it shorter.

While wearing a menstrual cup, you can bathe, exercise, and swim. It can also be used if you have an IUD. “It does not interfere with the IUD. You just need to be careful not to catch the IUD string with the cup when you pull it out,” notes DeLucia.
Chapman says that having penetrative sex while wearing a menstrual cup isn’t advisable. “It could dislodge the suction, and then you would have a menstrual mess on your hands,” she says. “But feel free to enjoy all the oral sex you want!”
Once you’ve worn the cup for a few hours, you might want to remove it. “Your menstrual cup should be emptied every 2 to 12 hours depending on your menstrual flow,” Wilson says. If you have a heavy flow and the cup is left in for quite some time, it might overflow and leak slightly. If your flow isn’t too heavy, it can be worn overnight.
Here are the steps for removal:

  1. Again, wash your hands thoroughly, and relax.
  2. You might want to stand with your leg on a stool or chair again, or you might want to sit on the toilet. Bear in mind that you might spill some blood as you remove the cup, so don’t stand over a bath mat (take it from someone who made this mistake!).
  3. Grip the base of the menstrual cup tightly and release the suction of the cup. “You can do this by slightly bearing down and then pinch the bottom of the menstrual cup to release the suction,” Chapman says. “You may need to slightly rock your cup back forth if you’ve got some really good suction going on.”
  4. Pull the cup out slowly.
  5. Empty the contents and clean the cup.

Does your cup feel stuck? Don’t panic. “Sometimes the cup can form a pretty strong suction to the vaginal wall,” DeLucia says. “The best way to deal with this is to use your finger to break the suction. Once that is accomplished, it should not be a problem to remove it,” she explains. If that doesn’t work, you can pinch the cup a little higher up and give it a gentle twist.

How to Keep Your Menstrual Cup Clean

Keeping your menstrual cup clean is essential, especially since you’ll probably want to use it for many years.
After removing it and emptying the contents, you’ll want to wash the menstrual cup with water and a little non-antibacterial soap. The DivaCup website lists cleansers that should never be used to clean a menstrual cup including antibacterial soap, hand sanitizer, and dish soap.
Make sure you rinse your cup thoroughly after washing, as putting a soapy cup in your vagina can cause an infection. Personally, I use boiling water and soap to clean the cup in between each insertion.
When your period is over, boil your menstrual cup for about twenty minutes, says Chapman. Dry it off and store it in a clean, dry place. I keep mine in a cotton drawstring bag in between cycles.
If you’re in public, cleaning a menstrual cup might be tricky. Consider bringing a water bottle into the stall with you and using water and toilet paper to clean it off. Many companies, including Lunette, make wipes and washes specifically for menstrual cups. This can be helpful in keeping the cup clean when you’re in a public setting.
Since a menstrual cup collects blood instead of absorbing it, as a pad or tampon would, you might spill some blood on your clothing, towels, or mats. Simply rinse the area with cold water as soon as you can before popping it into the laundry.
[related article_ids=1001505]

Which menstrual cup should I buy?

If you buy a jacket online and find it doesn’t fit, you can return it. With intimate items like menstrual cups, you can’t exactly take it back, so you’ll want to do some research first to make sure the menstrual cup you buy is right for you. Here are some criteria to consider.

Material

When buying a menstrual cup, make sure it’s made of quality material. “Consumers should be attentive to the quality of materials being used on the menstrual cup they purchase,” Wilson says. “Some menstrual cups are made with compromising material that has not been tested internally on humans, such as ‘food-grade silicone,’” Wilson says.

Size

Different companies often offer different sized cups. Larger cups are intended for users with larger cervixes, usually people who’ve given birth vaginally. Smaller cups are intended for those with smaller cervixes. Different sizes can hold different amounts of blood, so if you have a heavy flow, there might be a large one suitable for you. Many websites have sizing guides to help you choose the best menstrual cup for you.

Other Benefits

Even when made from the same material and size, not all cups are the same. Some are thicker than others, making them harder to bend. Some, like VOXAPOD, have specific shapes designed to be more comfortable to wear and insert. Please keep in mind that not all menstrual cups last up to five years; lifespans may vary, so be sure to check the product information for each individual cup.
Don’t be afraid to explore your options, ask friends for recommendations, and read reviews online before buying a menstrual cup.
If you try one and it doesn’t feel right for you, don’t be put off menstrual cups altogether—try another. “Sometimes women need to find the right fit of menstrual cup, like they would a tampon or pad. So, if they try one brand shape and size, and it doesn’t work or isn’t quite right, they may need to try another,” Wilson says.

More Than Just Menstrual Cups

Of course, menstrual cups aren’t for everyone. Many people struggle to use them. “For some folks, mastering the menstrual cup can take a few tries, even a few cycles,” Chapman says. “We get it, though; some people aren’t into the ‘menstrual cup gospel’ but are ready to ditch the old-school disposables for a healthier, reusable period care solution,” she adds.
If you love the environment but hate menstrual cups, there are other eco-friendly hygiene products for you.

Sea Sponges

Want to feel like a mermaid throughout your period? Sea sponges, as in, the kind that naturally comes from the ocean, are a great alternative to tampons. They absorb blood and can be washed out and reused.

Period Panties

If you’re not a fan of inserting things into your vagina, there are options for you. Panties like THINX absorb period blood without spillage. Comfortable and absorbent, you simply need to rinse them out before placing them in the wash. They can be used by themselves or along with a cup or sponge to soak up potential spillage.

Reusable Pads

Washable, reusable pads are great if you like pads but don’t want to create unnecessary waste. As with absorbent underwear, these pads can also be used along with menstrual cups and sponges as they absorb any extra blood if there’s a leak. Lunapads is another great cloth pad company.
Whatever menstrual product you choose, make sure that you practice hygiene to prevent TSS and any other infections. Many companies will provide you with care instructions for their products. These instructions should be followed to ensure that your products last and stay clean.
It’s comforting to know that period products like disposable pads and tampons are not our only options anymore. Don’t be embarrassed or nervous about experimenting with different products, like menstrual cups, until you find the one that makes menstruation more comfortable and convenient for you.

Categories
No Gym Required Sweat

Pre-Travel Workouts To Keep You Comfortable In Transit

Travel can put you in some pretty uncomfortable positions. Take it from me: I’ve racked up thousands of frequent flier miles crammed into coach, spent multiple nights tossing and turning on berths in India’s sleeper trains, and somehow drove from New York to California in a whirlwind four days while still sneaking in a quick detour to the Grand Canyon. It’s all been worth it, even though travel can take a toll on your body in the form of a stiff neck, achy shoulders, tight calves, and sore feet. But here’s a little secret: Exercise before a long flight can go a long way toward keeping the aches and pains of travel at bay.
Enter the pre-travel workout—a series of simple moves and stretches that can prep your body for the physical challenges of globe-trotting. Spending as little as 30 minutes getting your heart rate up and stretching out your muscles before a long-haul flight or road trip will help you feel rejuvenated before your vacation even begins, no matter how much your luggage weighs or how long that fasten seatbelt sign is lit.
To find out the best moves to include in your pre-travel workout, we sat down with Jessica Schreiner, MS in exercise science and mind–body manager at Exhale Spa at the Loews Miami Beach Hotel. She sees hundreds of travelers sweat it out each week and has some tips on exactly what kinds of pre-travel exercises and stretches work best for jet-setters and road warriors.  

The Aches and Pains of Travel

Chances are high that you’re already intimately familiar with the aches and pains that come with travel. Your shoulders get sore from carrying heavy bags, your hips tighten from so many hours seated, your feet throb from endless hours of walking, and let’s not even talk about the tension in your neck. But muscle and joint stiffness are just the start of how travel can impact your health.
One of the biggest health concerns of sitting for extended periods of time while driving or flying is the development of deep vein thrombosis. This condition involves the formation blood clots in your body, typically in your legs. Complications from deep vein thrombosis can be life-threatening.
Leg and foot swelling is also a common symptom of people on flights and road trips. Sitting for long periods of time tends to decrease your circulation. While not a major health concern, swelling can be uncomfortable for travelers.
Furthermore, there are lower oxygen levels while traveling 35,000 feet above the earth. A lack of oxygen can cause changes in memory and reduce your ability to think clearly.
But for people bitten by the travel bug, the health risks of long hours in the car or in the air don’t compare to the thrill of exploring this great planet. Fortunately, making the experience healthier and safer for our bodies is actually pretty easy with proper hydration, a pre-travel workout, and some movement along the way.
“Hydrating and a workout before a flight can reduce those symptoms,” says Schreiner. “A pre-travel workout will help with circulation. If you’re active before you travel, it will help with blood flow and reduce swelling.”

Pre-Flight Exercises to Get You Through Long-Haul Journeys

Between packing, picking up last-minute essentials, finalizing your itinerary, and taking care of your home, your travel schedule leading up to any vacation is super hectic. But here’s one last thing you have to add to your to-do list: the pre-travel workout. Your body will thank you for it.
“Within 24 hours of your trip, find a workout, like Exhale’s barre class, that combines both strength training and stretching. You’ll stimulate your immune system and promote circulation, making for less muscle stiffness while on the road,” Schreiner says. “The resistance exercises will raise your metabolic rate, resulting in increased calorie burning even while you’re stationary.”
I’ll be the first to admit that it would be a true miracle if I could find the time to hit up my favorite fitness studio the day before a flight or road trip. The good news is that you can do some pre-flight exercises right at home (or even in the airport if you’re really pressed for time).

What makes for an effective pre-travel workout?

Strength and resistance exercises that stretch you out from head to toe make for an effective workout before traveling, says Schreiner. The best pre-flight exercises include squats, reverse lunges, planks, and push-ups. These moves will also help prep your body for a long road trip by limbering up the areas of your body that are most likely to stiffen up while you’re seated.
“Do 10 to 15 reps of each exercise [above]. You can make it a circuit and do three or four rounds of each exercise. You might also want to flow through some vinyasas, as doing some yoga exercises can open up your hips and increase your shoulder mobility,” she says.
Doing the pre-travel workout ahead of your trip will put you in good shape for the big day. But you’re not done yet!
In the moments leading up to your departure, keep moving (consider this the extended pre-travel workout). You’re about to spend hours in a sedentary position—no need to extend the time your body’s still by plopping down in the airport chair or chilling out at the kitchen table before hitting the road. If you needed an excuse to do a little pre-travel souvenir shopping, this would be it. Walk around as much as you can in the airport instead of remaining sedentary.

While on the plane or in the car…

Who doesn’t get a little nervous at the start of a big trip? There’s a lot to think about, but smooth, calm breathing can help bring down the level of stress you might be feeling, says Schreiner.
“Practicing breathing and meditation exercises before a trip can help reduce travel-related stress. Meditation techniques can train your mind to trigger a relaxation response to stress, resulting in lower blood pressure, decreased heart rate, and reduced anxiety,” she says.
[related article_ids=1003279]
To practice meditative breathing during your pre-travel workout, focus on deep breaths in and out of your nose. Breathe in for four seconds, hold it for four seconds, then exhale for four seconds. Repeat the exercises until you hit seven seconds per breath, and feel the stress begin to melt away.
And the physical side of your pre-travel workout doesn’t stop when you’re actually traveling. Plan to stretch your legs as frequently as you can. Taking a rest stop on a road trip or a stroll in the airplane aisle often can ward off a lot of travel-related pain (and help keep you sane!). It can also reduce your risk of developing deep vein thrombosis.
[related article_ids=1002621]
“I recommend moving every 30 minutes. Even if you can’t get up, you can still find some movement in your legs at your seat. Circling your ankles and bringing movement to your lower body can reduce swelling,” says Schreiner.
And while you’re in the car or plane, plan to practice a few seated stretches to keep your muscles happy.
“From your seat, loosen tension in the neck by mindfully rolling the head from side-to-side, or gently pulling the neck toward the shoulder. Seated spinal twists and lateral side stretches will also help keep the spine limber,” she says.
Steal some extra space to spread out whenever you can. Insist on taking a break during a road trip, or hang out in the back of the plane, and get ready to stretch.
“When standing, bring your legs wide, interlace your fingers behind your back, and fold over slightly with bent knees to stretch the hamstrings, lower back, chest, and shoulders,” says Schreiner. “To stretch the muscles of your hip flexors and relieve tension in your lower back, step one foot forward into a lunge position and hold with the front knee bent and back leg straight. If you have enough space, take a classic downward dog pose to elongate the spine, open the shoulders, and stretch the calves and hamstrings.”
Sure, you might look a little strange busting out your yoga flow when you’re on the go, but keeping your body limber will pay off in an ache-free vacation. And it looks far less strange than the maneuvers you’ll have to pull when you have stiff muscles from a long flight.

Travel Exercises For When You Reach Your Destination

No one wants to kick off their vacation with tight hips and sore shoulders. But despite faithfully practicing your pre-travel workout, your body still might need a little love after a long flight or road trip.
“As soon as you get to your hotel room, practice inversions. I like [to lay] on the floor with my butt against the wall and put my legs up the wall. Lifting your legs above your heart can help the blood recirculate,” says Schreiner.
Spas and hotel gyms will typically have more useful resources to help you recover from a big trip.
“An acupuncture treatment can greatly assist with any post-travel symptoms such as jet lag, swelling, pain, and fatigue,” says Schreiner. “Also, take a yoga class to relieve total body aches and pains, regain flexibility, and realign the spine. You’ll be ready to conquer it all feeling restored, centered, and energized.”
A pre-travel workout and some post-travel care can help you feel ready to take on the world, no matter where you are or how many hours you spent in a seat getting there.

Categories
Nosh Nutrition x Advice

These Are The Calcium-Rich Foods You Should Be Eating

If you’re anything like me, you associate the word calcium with healthy bones and a glass of milk. In truth, calcium is responsible for way more than your bones—and dairy isn’t the only source of calcium there is.
We all know calcium is important in keeping our bones and teeth healthy, but that’s not all it does, says Michelle Routhenstein, a registered dietitian, nutritionist, and the owner of Entirely Nourished. Routhenstein notes that calcium is necessary for the proper functioning of our muscles, vascular constriction, and vasodilation—which means that calcium is important in promoting heart health and maintaining a healthy blood pressure.
Unfortunately, global estimates suggest that very few people get enough calcium. This calcium deficiency can result in a number of adverse effects on the muscles and bones.
So, how do we ensure we’re getting enough calcium? Which calcium-rich foods should we eat? And how can we make sure our bodies are absorbing the calcium effectively? HealthyWay spoke to some experts to find out.

How much calcium do I need?

The amount of calcium you need at any given time will fluctuate, because our bones are constantly breaking down and rebuilding into new bone, says Routhenstein. “The balance between bone breakdown and rebuilding changes with age,” she says. “Bone formation exceeds breakdown in periods of growth in children and adolescents, whereas in early and middle adulthood both are relatively equal.” As adults age, bones break down more than they form.
According to the National Institutes of Health, adults ages 19 to 50 need about 1,000 mg of calcium per day. After age 50, women in particular need to increase their calcium intake to around 1,200 mg per day, especially because postmenopausal women are likely to develop osteoporosis. Children ages 9 to 18 need around 1,300 mg daily because their bodies are forming new bones rapidly. Routhenstein points out that your recommended daily allowance (RDA) of calcium will remain the same if you’re pregnant or lactating.
Of course, it’s always possible to have too much of a good thing. People ages 19 to 50 shouldn’t exceed 2,500 mg of calcium a day, children ages 9 to 18 should have less than 3,000 mg per day, and those 51+ years of age shouldn’t exceed 2,000 mg of calcium.
[pullquote align=”center”]Getting enough calcium is more complicated than simply taking in food with high levels of calcium.[/pullquote]
“High calcium levels can cause kidney damage, soft tissue calcification, kidney stones, and constipation,” says Routhenstein. Routhenstein points out that to exceed these levels, one would usually have to take too many calcium supplements—it’s very hard to take in too much calcium from food alone.

What You Need to Know About Calcium Absorption

Before we look at the calcium-rich foods we should all be eating, it’s important to note that getting enough calcium is more complicated than simply taking in food with high levels of calcium. Certain minerals and vitamins can affect the way your body absorbs calcium.
For example, vitamin D helps your body absorb calcium, says Routhenstein. “Milk [and] some yogurts and cereals are often fortified with vitamin D. Vitamin D is also found naturally in some foods such as cod liver oil, salmon, egg yolks, sardines, mackerel, and tuna,” she says. “Vitamin D can also be formed in the body when exposed to UV rays.”
There are certain factors that can make it harder for your body to absorb the benefits of calcium-rich food. For example, excess salt, caffeine, and alcohol, as well as high levels of oxalic acid and phytic acid, can decrease calcium absorption. Routhenstein explains that this is because those substances bind to calcium, making it harder for the body to absorb it.
“High oxalic acid–containing foods include spinach, collard greens, cauliflower, rhubarb, sweet potatoes, and beans,” Routhenstein says. “High phytic acid–containing foods include fiber-containing whole grains, beans, seeds, and nuts.”
Of course, this isn’t to say that those foods are categorically bad; it’s just a reminder that moderation is key.

Which foods are the best sources of calcium?

If you want to increase your calcium intake, there are a number of calcium-rich food sources that you can indulge in, and many of them are vegan and vegetarian friendly! According to the experts, the following foods are the best sources of calcium.

Dairy

Most of us know that dairy is a calcium-rich food. Yogurt is one of the best sources of calcium. Eight ounces of yogurt contains 42 percent of the RDA for calcium. Eight ounces of milk, on the other hand, can supply you with about 30 percent of the RDA. Cheese is also an excellent source of calcium, with parmesan, ricotta, and mozzarella being particularly rich in calcium.
Other dairy products that are rich in calcium include buttermilk and ice cream (yum!).

Kefir

Although this is another dairy product, it deserves its own subcategory. Kefir, which is a tart-tasting, fermented milk drink, is a great source of calcium, vitamin D, protein, and probiotics, according to Routhenstein.
“Research has shown that including cultured dairy products in your diet may have health benefits including increased immunity, improved digestion and regularity, decreased inflammation, decreased risk of cancer (colon, bladder, breast), and fresher breath,” Routhenstein says.
Kefir can be enjoyed as a drink on its own, in a smoothie, with your oats, or as a marinade, Routhenstein notes. The consistency is thick like yogurt, and it can be a delicious yogurt substitute.

Seeds

If you’re vegan or if you simply don’t like dairy, there are other calcium-rich food options for you. One option is seeds, says Sunny Brigham, a board-certified clinical and integrative nutrition specialist. “Chia, sunflower, and poppy seeds are great little calcium powerhouses,” Brigham says.
An ounce of chia seeds contains about 18 percent of your RDA, and they’re also a great source of protein. Sprinkle some over your oats or salad or have some in your smoothies.

Leafy Greens

Leafy greens are another vegan-friendly calcium-rich food. Spinach, chard, and beet greens are high in calcium, but they’re also high in oxalates, says Brigham. As mentioned earlier, oxalates prevent calcium absorption. “I still tell people to eat them because you get tons of other nutrients from these foods and you could still absorb calcium from them,” she notes.
For maximum calcium absorption, you should go for leafy greens that are low in oxalates. This includes the vitamin-rich kale, bok choy, and collards, Brigham notes.

Sardines

The edible bones in sardines make it an excellent source of calcium. It also contains vitamin D, says Brigham. A single serving of sardines contains about 33 percent of the RDA for calcium.

Tofu

Brigham notes that calcium is often used as a binding agent in the process of making tofu. As a result, tofu is a great source of calcium, with one half-cup serving offering 25 percent of your daily calcium needs. Consider replacing a meat serving with tofu every so often.

Fortified Foods

According to the National Osteoporosis Foundation, there are a number of foods fortified with calcium that could be a great addition to your diet. This includes plant-based milks like almond milk, soy milk, or rice milk; juices; oatmeal; and cereal.

Can supplements provide all the calcium my body needs?

If you’re not a fan of the above-mentioned foods, you might be tempted to take a calcium supplement instead. This isn’t the best idea. Brigham points out that supplements can’t supply all the calcium you need—and they might lead to some adverse health effects.
[pullquote align=”center”]“The best place to get calcium is through food sources.”
—Sunny Brigham[/pullquote]
“The best place to get calcium is through food sources,” says Brigham. “There are studies that show excess supplemental calcium can increase kidney stone formation, but increased calcium from food sources [is] kidney protective. A few other studies have shown that high calcium supplementation has led to hardening of the arteries, yet again the same can’t be said for food.“
Routhenstein agrees. “Studies have shown a link with supplemental calcium intake and prostate cancer and with cardiovascular disease,” she says. “I recommend trying to get your daily dose through foods mentioned above instead.”
That said, Brigham sometimes advises her clients to take calcium supplements. “These are usually low amounts of calcium that are paired with other supplements to increase absorption in the correct locations,” she says.
As always, it’s important not to take supplements without speaking to a health practitioner first. If you’re considering taking a calcium supplement, speak to your doctor and don’t exceed the recommended dosage.
There are so many calcium-rich food sources that it’s easy to get enough calcium from one’s diet alone—even if you’re lactose intolerant or vegan!

Categories
Happy x Mindful Wellbeing

Which Herbs Are The Best For Anxiety? A Naturopathic Physician And An MD Weigh In

Perhaps you’re struggling with anxiety and you want to try a natural option to help you manage it. Or maybe you’d like to find an herbal tea or supplement to soothe stress and complement your current anti-anxiety treatment plan, whether that includes therapy, prescription medications, time outdoors, exercise, or meditation.
There are plenty of herbs out there that have anti-anxiety properties, but before you take an over-the-counter supplement or incorporate herbal teas in your diet, it’s important that you educate yourself on what you’re ingesting.
“Herbs can be extremely beneficial in the treatment of anxiety,” says Alissia Zenhausern, a naturopathic physician at NMD Wellness of Scottsdale. “It is, however, important to understand how particular herbs work when it comes to anxiety. Some herbs start working quickly while others take a few months to see an effect. But if you can stay consistent, the benefits of these herbs is tremendous.”

Understanding Herbs and How They Impact the Nervous System

Herbs that affect the nervous system are called nervine herbs or nervines, says Zenhausern. Nervines can be broken into three different categories:

  • Nervine relaxants, which relax the nervous system
  • Nervine stimulants, which stimulate the nervous system (meaning they can help with fatigue),
  • Nervine tonics, which help nourish the nervous system, improving symptoms of anxiety

When looking for herbs to soothe anxiety, nervine tonics are your best bet.
Zenhausern points out that sedatives, another category of herbs that are not nervines, can also be used in the treatment of anxiety. “Sedatives help calm the nervous system and help improve your body’s ability to respond to stress and nervousness,” she says.
They can induce sleepiness, so she suggests trying them at home near the end of the day to see how much of a sedative effect they have on you. Since anxiety can lead to insomnia, many people with anxiety also seek out natural sleep remedies, which can include herbs like valerian root, lavender, and chamomile.

Which herbs can be used for anxiety?

A number of different herbs have anti-anxiety properties according to the experts. When it comes to herbal supplements, unfortunately there are typically few high-quality peer-reviewed studies that confirm their effectiveness—often due to a lack of funding according to Joseph Feuerstein, MD, associate professor of clinical medicine at Columbia University and director of integrative medicine at Stamford Hospital.
This means that many physicians rely on their personal experience and training to discern what will work best for their patients. Feuerstein points out that a lack of evidence doesn’t mean that an herb doesn’t work, and since most herbs for anxiety are safe and relatively inexpensive, it’s worth experimenting to see what works for you if you’re interested in pursuing natural remedies for anxiety—even if you’re initially skeptical of the science (or lack thereof) to support their application.
Here’s what you need to know about the most commonly used anti-anxiety herbs.

Chamomile (Matricaria chamomilla)

Many of us have heard of drinking chamomile tea before bed to induce sleep. Chamomile can also soothe anxiety. “Matricaria chamomilla is a great herb to combat both anxiety and depression,” Zenhausern says.
“If used as an essential oil, it can help create a mild sedative effect as well as calm your nerves by traveling to an area of your brain known as the olfactory. It is in this portion of your brain that you receive signals that allow you to smell. Smelling chamomile will help your brain relax and also reduce your body’s response to stress,” she says.
Feuerstein suggests using chamomile essential oil in a diffuser.
There are a limited number of scientific studies on the anti-anxiety effects of chamomile. Two scientific studies conducted in 2016 looked at the short-term and long-term effects of chamomile on people with generalized anxiety disorder. The results indicated that chamomile extract can soothe anxiety significantly in the short term, but the long-term study results showed no significant findings. Another study showed that chamomile can reduce the severity of both depression and anxiety in people who experience both. Although this is promising, more studies are needed to verify these results.

Lavender

“Lavender has been used for centuries as an essential oil for it calmative effects,” Feuerstein says. “There is now a new clinically tested lavender extract called lavela ws1265 which has been shown to significantly reduce anxiety levels.” Feuerstein, who administers lavender in a pill or capsule form, goes on to say, “I use it all the time for anxiety with my patients with good effect.”
Zenhausern notes that lavender is also effective at inducing sleep. “Lavender, which can be taken as a tea, topically, or even as a capsule, can be very beneficial for anxiety. I have seen the most success when combining lavender with other nervines.”
Many small studies, including a 2010 study that showed lavender capsules to be as effective in treating anxiety as Lorazepam, a benzodiazepine, indicate lavender has an anti-anxiety effect. Unfortunately, this study was very small and there is a lack of peer-reviewed evidence to confirm whether lavender should be used to treat anxiety.

Lemon Balm (Melissa officinalis)

“Lemon balm is a great nervine that can not only help with anxiety but also insomnia,” Zenhausern says. It’s also often used for those with hyperthyroidism. “Although relatively safe, it should not be used in patients with acid reflux (GERD) and possibly those with hypothyroidism, but this is still under investigation,” she notes. She adds that it takes at least one month of consistently using lemon balm before you will notice its effects.

Passionflower (Passiflora incarnata)

Passionflower is both a nervine and a sedative, Zenhausern says. It’s often used to treat insomnia and anxiety. “Although this is a wonderful, powerful herb that I use often, it cannot be used in patients that are currently on SSRIs as well as other pharmaceutical medications used to treat depression and anxiety,” she says.
SSRIs—selective serotonin reuptake inhibitors—are medications that are often prescribed for depression and anxiety. Unfortunately, passionflower can alter the effect of these and other pharmaceuticals, preventing them from working correctly. Zenhausern also adds that passionflower is not safe for use during pregnancy. “So be careful with this herb and make sure just like all herbs that you consult with your physician prior to taking any herbs.”

Kava

While some scientific research indicates that kava root—also known as kava kava—might have anti-anxiety properties, it’s a risky treatment. “I don’t use this at all as there have been cases of liver damage with kava,” Feuerstein says. Indeed, the Food and Drug Administration (FDA) has issued a consumer advisory for products containing kava, which is a member of the pepper family native to the South Pacific, because of its link to liver damage.

Valerian

A sedative, Valerian is often prescribed by Feuerstein, who finds it to be an effective treatment for anxiety in his patients. Valerian can be had in a tea or capsule form. “Valerian and hops taken orally together have also been shown to be effective in improving sleep in clinical studies,” he says. “The studies on using this combination for anxiety were not as conclusive, but it can also be tried to reduce anxiety levels, too.”
As for the scientific research on Valerian alone, there’s a mixture of results. A few trials have indicated that it can help with insomnia, while another review of studies on Valerian found it a safe, but not necessarily effective treatment for insomnia. A study that focused on bipolar patients found Valerian to be the most promising herbal treatment for both anxiety and insomnia. These mixed conclusions indicate that more research is needed.

How safe is it to use these herbs for anxiety?

We often mistakenly believe that herbs are safe for everyone because they can be bought without a prescription. This isn’t true, and it’s best to consult with a healthcare provider before taking herbs or supplements of any kind.
Zenhausern says that although herbs can be very safe, they should only be taken after consulting with a healthcare provider as herbs can interact with one another and with certain medications.

Can these herbs be used if you’re pregnant or lactating?

Sometimes, but it’s important to discuss it with your physician first, Zenhausern says. “Although science is beginning to investigate the powers of botanical medicine, the mechanism by which certain herbs work is not completely understood, which is why I recommend patients to avoid herbs when pregnant or lactating unless they have consulted with their physician,” she explains.
Some herbs can be safe for children, but again, due to the lack of complete understanding, it is extremely important that you consult with your physician first. Zenhausern says she loves using chamomile tea for small children who have trouble falling asleep or kids who are anxious about getting on an airplane.
She says chamomile tea can be made in advance and then served cool or at room temperature (she advises against hot drinks being given to littles since they might burn themselves).
Feuerstein adds that you should only consume tested, pharmaceutical-grade herbs. The FDA doesn’t test herbs and supplements as strictly as it tests pharmaceutical medication, so the quality isn’t always consistent across brands.

Other Natural Methods for Managing Anxiety

If you’re looking for some natural, inexpensive methods for managing anxiety, consider making the following lifestyle changes. These changes, like herbs for anxiety, can complement your current anti-anxiety treatment and therapy.

  • Breathing exercises are a relatively easy, free remedy for anxiety. Deep breathing has been shown to help soothe stress, anxiety, and insomnia.
  • Exercise isn’t just great for your body—it’s also fantastic for reducing your stress levels and improving your mood. A quick run or some time spent on the yoga mat can be a smart investment in your mental health.
  • Ecotherapy, which is the practice of using nature to heal and improve your health, is another free way to manage anxiety. Scientific studies have shown that ecotherapy is a great way to reduce stress and depression.
  • Meditation is one we’ve all heard of, but it bears repeating. Meditation is a fantastic way to lift your mood and reduce anxiety and depression.

While these anti-anxiety treatments can be effective, it’s important to remember that they aren’t necessarily better than prescription anti-anxiety medications. If you need anti-anxiety medication, there’s no shame in that. Self-care includes giving your body what it needs, whether that comes in the form of lifestyle changes, botanical medicine, or a prescription medication from a trusted healthcare provider.