People are typically looking to shave time off their morning routines. If there are steps you can take to allow for more leisure time in the morning, you should take them, especially when they are as easy as what we are about to share with you. We know that the winter months make it near impossible to escape from the warm comfort of your bed, so use this smoothie prep to gift yourself those extra few minutes of relaxation.

Prepping smoothies is probably one of the easiest things that you can do. You put the ingredients in separate sandwich bags, freeze them, add the ingredients of one bag to a blender, add water, blend, and you are good to drink. You’ll have minimal effort on your part in the mornings and deliciousness 100% of the time, every time. The following smoothie prep is filled with tropical flavors, and they have some amazing health benefits.

Pineapple:

If you didn’t already know, pineapples are great for the digestive system because they contain bromelain, which digests protein. The manganese in pineapple helps to boost the production of the enzymes that help you feel energized.

Quick Fact: Spinach has an array of minerals, antioxidants, and vitamins. While spinach may turn your smoothie green, it often does not take over the taste of other fruits.

Banana:

Bananas can help fight back against gas, bloating, or water retention. They help promote healthy gut bacteria, which encourage a healthy digestive system. Nothing gets held up or blocked in the body!

For this smoothie prep, we are giving you the ingredients to make one smoothie bag. You can multiply that by three, five, seven, or even 20 if you want to!

Ingredients For 1 Smoothie Bag:

• 1 cup fresh pineapple cubes
• 1 banana, sliced
• 1 cup spinach
• 2 tablespoons dehydrated coconut (unsulfured and without sugar)

Instructions:

• When you want to make a smoothie, take one of these smoothie bags out of the freezer and empty it into a blender. Add 1 cup of water and blend until you get a smooth consistency. Enjoy!

Source:

https://cleanfoodcrush.com/pina-colada-smoothies/

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When you crave something, it is typically a food that is starchy, sweet, high in fat, or salty. These foods can come in the form of chocolates, cheese, fries, or chips, and almost everyone has gotten up late at night to munch on at least one of those foods. It is quite rare, however, for people to develop a craving for bitter foods, which have health benefits and complex flavors that are often overlooked.

Bitter foods have steadily been removed from the human diet over the past 100 years. This removal has been the result of replacing lots of plant-based foods with excess meats and processed foods. By focusing on meats, processed foods, refined sugars, and other foods that were not typically in the human diet, people have developed cholesterol problems, food addictions, hormonal issues, and overall sluggishness.

What Are Bitter Foods?

Bitter foods activate our bitter taste receptors. Foods like raw cacao, leafy greens, and bitter melon have been associated with an array of health benefits. Historically, bitter foods were brewed into tonics and consumed to help improve digestion, decrease water retention or bloating, and support regular bowel movements. Traditional Chinese Medicine used bitter herbs and roots to reduce the build up of bodily fluids and promote intestinal and heart health. Recent studies have indicated that bitter foods can optimize nutrient absorption and support the gut microbiome.

Great Bitter Foods To Eat:

• Arugula
• Bitter Melon
• Dandelion Greens
• Chicory Root
• Dill
• Ginger
• Endives
• Saffron
• Mint
• Grapefruit
• Sesame seeds
• Brussels Sprouts
• Broccoli Rabe
• Eggplant

Control Cravings:

Bitter foods may help to eliminate cravings because they stimulate bitter taste receptors in your gut. This can trigger the release of two hormones, PYY and GLP-1, which control appetite and hunger. When you eat bitter foods, you may notice that you feel satiated for a lot longer than usual.

Promote Blood Sugar Balance:

The pancreas makes insulin, which is the hormone responsible for regulating blood glucose levels. The pancreas contains bitter taste receptors, which may help to secrete the GLP-1 hormone. GLP-1 helps to regulate food intake and it stimulates the release of insulin to keep blood sugar levels normal. Overall, the consumption of bitter foods may help to keep your blood sugar from spiking and crashing.

Improve Digestion:

The use of bitter foods to improve digestion is not recent news. New research, however, suggests that consuming bitter foods can help stimulate saliva and stomach acid production to aid with healthy digestion. Some bitter foods also stimulate bile production, which is produced by the liver to break down and digest fats. Increasing your intake of bitter foods may also help increase digestive enzyme production.

Maximize Nutrient Absorption:

In connection with the previous health benefit, the activation of digestive enzymes can help you maximize your ability to absorb nutrients from the foods you eat. Recent studies have shown that bitter foods are especially beneficial for helping the body absorb calcium. Not only can bitter foods help you absorb nutrients more efficiently, but they can also provide you with various vitamins and minerals that can help you avoid common nutritional deficiencies.

Sources:

https://vitalplan.com/blog/the-impressive-health-benefits-of-bitter-foods

https://draxe.com/bitter-foods/

http://www.onegreenplanet.org/natural-health/why-bitter-foods-are-good-for-the-body/

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If you aren’t already a fan of beets, prepare to be wowed by this incredibly popular superfood. We know that beets aren’t the most attractive looking vegetables, but don’t let their appearance deter you from consuming them. Beets are loaded with vitamins A & C, iron, calcium, nitrates, potassium, and powerful antioxidants and anti-inflammatory compounds.

Beets are best enjoyed raw because cooking them can decrease their nutrient content. They can be thinly sliced and added to salads or they can be juiced or blended in smoothies. Depending on what you are aiming to do, beets can be paired with other fruits or vegetables that work to enhance their benefits. For example, a juice with beets, ginger, and lemon can help to promote natural detoxification and naturally improve digestion.

Ingredients That Go Well With Beets:

• Ginger
• Apples
• Kale
• Oranges & Lemons
• Pineapple
• Papaya
• Cucumber
• Mint
• Carrots

Beets Improve Athletic Performance:

Beets contain nitrates that the body converts these into nitric oxide, which is a compound that helps to dilate blood vessels and improve overall circulation. Those same nitrates work similarly to stimulate vasodilation, which is the process of relaxing blood vessels and increasing oxygen/nutrient delivery to your muscles. One study found that drinking beet juice helped improve the cardiovascular system during endurance exercises. For the best performance during your workout, start exercising two to three hours after consuming beet juice.

Beets Give You Glowing Skin:

More often than not, people with a lot of impurities in their blood experience acne, dryness, or other skin conditions. Beets work to purify the blood and that helps to keep your skin looking young and healthy. The high amount of vitamin C in beets also helps to clear up blemishes and nourish skin cells.

Beets Detoxify The Liver:

The liver is constantly working to remove toxins from the body. When the body is overloaded with toxins, the liver cannot remove them fast enough and you start to experience the side effects of those toxins in the body. Beets contain betaine, which is an amino acid that helps liver cells get rid of toxins. Simultaneously, betaine helps to protect bile ducts and the liver itself in order for the liver to function properly.

We hope that we’ve convinced you to include beets in your smoothies or juices. To start you off on the right track, here are three juices that you can’t beet!

Burn Fat And Beet Cellulite With This Juice:

Helping to speed up the metabolism, improve digestion, and break down food more efficiently, this beet juice is slightly tart and just the right amount of sweet.

Click here to make the recipe.

Purple Power Juice:

The apple and pear in this juice provide you with a healthy dose of fiber, the carrots work to nourish the skin and vision, and the beets support natural detoxification.

Click here to make the recipe.

Help Reduce Inflammation With This Beet Juice:

We don’t want to discount the health properties of beets, but the lemon and ginger are the superstars in this juice because they work to reduce inflammation, improve digestion, and nourish the skin.

Click here to make the recipe.

Sources:

https://www.brubroth.com/blogs/news/the-top-5-health-benefits-of-fresh-pressed-beetroot-juice

https://food.ndtv.com/health/6-incredible-beetroot-juice-benefits-why-you-should-drink-it-every-day-1656806

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How many people actually see their New Year’s resolutions through? Putting your words into actions can prove difficult when it comes to maintaining a healthy diet and exercising consistently. In order to live your best life and be the best version of yourself, one of the things you have to do is cleanse the body to make sure all of your organs and systems are functioning properly.

In his recent appearance on The Melody Trice Show, A.D. Dolphin spoke about the benefits of using the Full Body Cleanse and how to maintain health goals this year. Melody’s theme on her show is to “Live Life Unlimited” and cleansing can help you do just that! The body is like a car and it must be regularly tuned up in order to function efficiently. In just 20 days, you can help rid the body of impurities, possibly lose between 10-30 lbs., boost the immune system, improve mental clarity, and feel like a better version of yourself.

A.D. advised Melody and her viewers about ways to maintain regular bowel movements and tips for controlling portions. Eating healthy foods and not resorting to unhealthy foods that are commonly consumed in the Standard American is a constant struggle. You have to learn to eat what you need instead of what you crave. Most of the time, the body craves certain foods because it is deficient in certain nutrients! The beauty of the Full Body Cleanse, as A.D. spoke about, is that it gives you a plan that sets you up for success. Just follow the plan and your life could be changed in 20 days!

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When you are cleansing, salads become a big part of your diet. Salads are a great way to get a lot of nutrients in one meal, but you can start to lose interest in them if you continually use the same salad dressing. It’s important for people, who are doing our cleanses, to know that they can make other dressings besides the recommended apple cider vinegar, extra virgin olive oil, and lemon juice dressing.

Most people are used to eating a lot of flavors that we do not allow you to eat while cleansing. The truth of the matter is that you can use a lot of spices and other foods to make salad dressings that are essentially healthier versions of your favorite dressings. This allows you to expand your horizons on food, which can help you make healthier choices once you finish cleansing. Most store bought dressings contain excess fat, sodium, and sugar, and those three evils can lead to weight gain.

You don’t have to go out and buy salad dressings, which are filled with dyes, preservatives, and processed ingredients. You can buy fresh ingredients to make your own dressings, which are much healthier for you. In addition to changing salad dressings, it’s important to change up your salad ingredients, but we’ll leave that for another article. Eat the rainbow, i.e. eat vegetables of all shapes and colors. Try the following salad dressings and let us know how you liked them.

#1: Mango Cilantro Dressing

This is salad dressing has the best components of the flavor world. You get the acidity from the lime, sweetness from the mango, and a subtle fiery kick from the jalapeño.

Click here to make the recipe.

#2: Raw Ranch Dressing

We just turned an unhealthy dressing into a cleanse-approved dressing you can drizzle on your next salad. You may have to tinker with the seasonings to get the desired flavor you want, but it’s pretty darn delicious!

Click here to make the recipe.

#3: Homemade Raw Vegan Italian Dressing

This dressing goes on almost any salad. The featured ingredient is parsley, which is rich in powerful flavonoids and antioxidants that may help to fight cancer cell formation.

Click here to make the recipe.

#4: Lemon Ginger Dressing

This dressing takes absolutely no time to make. All you have to do is blend the ingredients and drizzle the dressing on your salad.

Click here to make the recipe.

#5: Dairy-Free, Nut-Free Thai-Inspired Dressing

This dressing is intended to remind you of a Thai peanut sauce. Because peanuts are rough on the digestive system, we replaced them with raw sunflower butter, so you still get that classic creaminess associated with Thai peanut sauces.

Click here to make the recipe.

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When it comes to reducing inflammation in the body, focusing on the foods you eat is paramount. So many foods that people eat on a regular basis steadily increase the risk of living with chronic inflammation. People eat these foods without realizing the damaging effects they have on their bodies. There is a positive side, though, and that there are foods that work to reduce inflammation.

Is Inflammation Bad or Good?

Inflammation is the immune system’s natural response upon recognizing foreign invaders (microbes, pollen, or chemicals) in the body. This is the body’s way of protecting you from organisms that may threaten your health. However, inflammation can persist when there are no foreign invaders in the body. The very mechanism that protected you is now plaguing the body. Chronic inflammation has been linked to arthritis, Alzheimer’s disease, depression, diabetes, cancer, and heart disease.

While overlooked by many, the grocery store should be the first place you visit to naturally combat inflammation. A lot of studies have been conducted on the anti-inflammatory properties in various fruits, vegetables, and herbs. Including the right anti-inflammatory foods and excluding the inflammation-causing foods from your diet may be the exact remedy you need.

Anti-Inflammatory Cheat Sheet:

• Focus on healthy fats (coconut oil, olive oil, avocados, nuts, & seeds)
• Eat organic (non-GMO) as much as you can
• If you are using protein powders, make sure to use plant-based, hypoallergenic powders (peas, rice, chia, and hemp are great options)
• 75% of your plate should be comprised of plant-based foods and the remaining 25% should include healthy fats and protein.
• Try to avoid starchy vegetables
• Look for high-fiber foods and low-glycemic carbs

Anti-Inflammatory Diet:

In order to reduce inflammation, it is beneficial to follow a diet that is high in fruits, vegetables, nuts, seeds, healthy oils, and wild-caught fish, if you must indulge in protein sources that are not plant-based. People who maintain diets like the Mediterranean diet, which is rich in all of the aforementioned foods, have been known to have lower rates of heart disease and diabetes, and they live longer than people who eat the Standard American Diet. This is attributed to the high amount of antioxidants, polyphenols, and other protective compounds found in the anti-inflammatory foods.

Balancing Your Omegas:

There are omega-3 and omega-6 fatty acids, both of which must belong to the anti-inflammatory diet. A lot of people eat too many omega-6 fatty acids, which can contribute to chronic inflammation. They are in foods like corn-fed beef, butter, and soy products, but better sources include dark leafy greens, flaxseeds, avocados, and wild caught fish. Omega-6s supply the body with messengers that are involved with inflammatory responses, while omega-3s trigger anti-inflammatory molecules. You can find omega-3s in foods like avocados, berries, leafy greens, chia seeds, walnuts, and almonds. It is beneficial to eat more omega-3s to avoid inflammation-related illnesses.

We hope this information helps you in your efforts to decrease inflammation in the body. Let us know if you have any questions in the comments below.

Sources:

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.healthline.com/health/rheumatoid-arthritis/foods-that-reduce-inflammation#herbs

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The human body contains an amazing network of systems and organs, each of which has a unique function. Everything in the body is linked and that’s how we stay alive, but our health can decline if organs or systems are not functioning properly. All of the body’s systems need to work efficiently to ensure the natural elimination of toxins. Given that the average person’s toxin exposure has exponentially increased, it is integral for the body’s detoxification systems to be operating at peak efficiency.

What Does The Liver Do?

According to ancient Chinese medicine, a physician who can harmonize the liver has the knowledge to treat one hundred diseases. As one of the hardest working organs in the body, the liver converts nutrients from the foods we eat for the body to use. When the body metabolizes fat, protein, and carbohydrates, the liver helps to stabilize blood glucose levels in order to avoid blood sugar imbalances or metabolic problems. It also helps to filter out toxins from the environment and the foods we eat, working to clear the blood of impurities. Additionally, it helps to store blood, regulate blood supply, and break down damaged blood cells for elimination.

This is all to say that the body’s ability to naturally detox is greatly affected if the liver isn’t functioning properly. When the body is flooded with toxins, one can experience chronic inflammation that further impairs the liver’s ability to do its job. To avoid toxic build-up in the body, it is recommended to limit your exposure to toxins (from the environment and food) and support liver health. Use the following herbs to promote a healthier liver.

Licorice Root:

Licorice root has been used in Eastern medicine for centuries to aid with healthy liver function. According to a small study, consuming licorice root helps to increase the body’s production of interferon, which is a protein that is released to combat viruses. Licorice root also promotes the liver’s ability to naturally eliminate toxins.

Sulfuric Vegetables:

While these are not considered herbs, sulfuric vegetables like Brussels sprouts, cauliflower, broccoli, and mushrooms contain glutathione. Glutathione is a potent antioxidant that helps to destroy free radicals in the body. Adding these vegetables to your diet can activate phase one and two of liver detoxification. Eat your greens like your mother told you!

Milk Thistle:

Probably the most well-known herb for supporting the liver, milk thistle is rich in silymarin, which is a compound that protects liver cells from damage. Silymarin does this by repairing liver cells that have been damaged by toxin absorption. Milk thistle has also been used as a natural remedy for hepatitis and alcoholic liver disease.

Dandelion Tea:

B vitamins are essential to fuel methylation, the body’s biochemical “superhighway” that is responsible its detoxing abilities. Dandelions are rich in B vitamins, so it is beneficial for the liver to drink a cup of dandelion tea. While all parts of the dandelion plant can promote liver health, it is the dandelion root that is best. Note that dandelion can be a soft diuretic, so be careful not to take too much.

Sources:

https://draxe.com/liver-function/

https://livingthenourishedlife.com/four-herbs-for-restoring-liver-health/

https://www.mindbodygreen.com/articles/support-liver-detox-with-supplements-and-herbs

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With all of the commercial medications, chemicals in food products, and environmental pollutants in the world, it can be difficult to maintain a healthy body. Rates of heart disease, obesity, and diabetes are steadily on the rise, and many people are seeking alternative, natural remedies to rid the body of toxins and support the healthy function of organs and systems. Not to mention, using herbs and natural remedies can often be a lot less expensive than resorting to medications.

One of the best natural remedies in existence is cilantro, which is a versatile herb that contains a wide variety of antioxidants, phytochemicals, vitamins, and minerals. Many cultures have used the healing properties of cilantro to help improve digestion, lower cholesterol, regulate blood sugar levels, remove harmful chemicals, and improve liver function.

Removal of Heavy Toxins:

A lot of people are unknowingly exposed to heavy metals on a daily basis. When these metals get lodged in bodily tissues, organs and systems may not function as they should. Cilantro is known as a chelator, which is a plant that binds to heavy metals and aids with their elimination from the body.

For Liver Detoxification:

To have the best results with this juice, it is best to drink it on an empty stomach. The powerful antioxidants will take action more quickly without any other food in your system. Drink this juice a few times a week for best results.

Ingredients:

• 1 bunch of cilantro
• 2 (1-inch) knobs of ginger
• 3 large cucumbers
• 1 lemon, quartered
• 1 lime, quartered

Instructions:

• Process all of the ingredients through a juicer and drink the juice within 15 minutes of making it.
• This juice is also beneficial for those with high cholesterol.

Sources:

https://thegoodinside.com/7-health-benefits-of-cilantro/

https://healthynewsmag.com/cholesterol-liver-problems-eliminate-fat/

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There are foods that can make diabetes worse and then there are foods that can help out those with diabetes. It is possible for diabetics to eat foods that can help naturally reverse the condition. Many of these foods are known as superfoods, which contain tons of vitamins and minerals and help to lower blood sugar, burn fat, lower inflammation, and promote overall health. Eat the following superfoods to help naturally reverse diabetes.

Broccoli:

Broccoli is an essential food to eat for diabetics. It has amazing anti-inflammatory properties that help to control blood sugar and protect blood vessels from cardiovascular damage. This is why broccoli is recommended to eat if you have heart disease, which is a leading cause of diabetes.

Beans:

Beans work to make you feel full without damaging blood sugar levels. They are rich in fiber, which is important for diabetics. A recent study actually found that diabetics benefit from eating foods with magnesium and fiber. Additionally, beans are slowly digested, which helps to evenly distribute their health benefits throughout the body.

Steel Cut Oats:

Oatmeal is not always beneficial. The reason for this is because people eat instant or sugar-filled oat packets that are void of the real benefits of steel cut oats. People with type 2 diabetes who eat steel cut oats may actually experience a 19% decrease in their condition. Steel cut oats are rich in antioxidants, fiber, and a lot of other nutrients that stabilize blood sugar.

Kale:

Kale really does live up to its hype. Kale is loaded in vitamins, minerals, protein, and is low in carbohydrates and calories. Additionally, this cruciferous vegetable is rich in alpha-lipoic acid (ALA), which helps the body create its own antioxidants, ultimately reducing inflammation and resisting toxins.

Extra Virgin Olive Oil:

When using oil, extra virgin olive oil should be the one you use. No more canola, vegetable, or grapeseed oils. They are not conducive to your health and contribute to high cholesterol and increased inflammation. Extra virgin olive oil contains healthy monounsaturated fat that helps support weight loss and heart health. It may even help to inhibit complications that diabetics experience.

Cinnamon:

According to a few recent studies, cinnamon helps to reduce blood sugar. Cinnamon also helps to reduce triglycerides, LDL cholesterol, and overall cholesterol by about 25%. Cinnamon contains chromium, which helps to enhance the effects of insulin.

Turmeric:

Turmeric is an amazing spice that is truly beneficial for the entire body. It helps to regulate fat metabolism inside the body. The active ingredient, curcumin, works to decrease inflammation in the body and inhibit cancer-causing cells from developing. New studies are revealing that consuming turmeric may actually help people to overcome insulin resistance, high blood pressure, and other symptoms of obesity.

Sources:

https://bembu.com/foods-to-reverse-diabetes/

https://www.rd.com/health/healthy-eating/10-diabetes-super-foods/

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The New Year is here and all sorts of resolutions are prime conversation topics. Each year, two of the most talked about resolutions are diet and fitness, both of which are necessary for weight loss. People vow to change their diets or exercise more at the beginning of the year because it is a time to start fresh.

The New Year is a time for new habits to take hold, but it can be difficult to make a lot of changes at once. Some people throw away all of their junk food and swear to only eat healthier foods. If they don’t have a plan in place, they may be back to junk food within no time. It is best to make a list of dietary changes and check off small changes with each passing month. Three dietary changes a month is a great number to achieve. When you space out your dietary goals, habits can form and you’ll be able to maintain your new diet.

Keep Your Resolutions Throughout The Year:

Let’s say that you decide to cut out 100 calories a day in January. If subtracting 100 calories from your daily diet each month is one of your monthly goals, you may be down to 1,500 calories a day by the time May comes. You’ll be eating smaller portions and have the opportunity to lose up to a pound a week. Before you get ahead of yourself, you have to think about where you will subtract those calories. Perhaps you have emotional eating tendencies and want to work on not resorting to sugar when emotions take over. Think about which three items you want to work on with each passing month.

Make Three Small Changes Each Month:

A lot of people have the desire to cut back on their sugar intake. Excess sugar consumption can lead to weight gain and sugary treats are typically high in calories. Your January dietary changes might be:

• I am going to cut my soda intake in half.
• When I want dessert, I will have freshly cut fruit instead of cookies or ice cream.
• I will buy unsweetened yogurt instead of pre-sweetened yogurt. You can also opt for non-dairy yogurt as the year goes by.

In January, you may want to focus on reducing your fat consumption. Think about the following options to reduce your fat intake:

• I will make my own salad dressings at home instead of buying store bought dressings.
• When I eat out at lunch, I will opt for the side salad instead of chips or fries.
• I will have my coffee drinks made with non-dairy products (almond milk, coconut milk, or cashew milk) instead of regular dairy products.

If you want to work on controlling your portions in January, your dietary changes could be as simple as:

• When I go out to eat, I will only eat half of my meal and save the rest for later; or I will get a salad as an entrée.
• I will use smaller plates to control my portions.
• I will weigh my food for correct portions to make sure I am sticking to my goals.

Each person’s goals will be different, but the important thing is to make small changes as the months go by. Habits will form as you settle in to your changes and then you can build on your success throughout the year. What are your resolutions and how do you plan on achieving them? Let us know in the comments.

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