Have you been wanting to make some sort of healthy dessert while cleansing? How about a decadent chocolate ice cream that you can enjoy guilt-free? If you answered “yes” to those two questions, then you clicked on the right recipe. The great thing about this chocolate ice cream is that you don’t need to churn it, meaning you don’t have to go buy an ice cream machine. You just need a food processor or blender, a container, the ingredients, and a freezer. Plus, it is made with avocados and bananas, both of which create an ultra creamy texture.

If you want to make the smoothest, creamiest ice cream, we suggest you use a food processor or high-speed blender. The reason for this is because both of these appliances will blend your ingredients thoroughly, meaning you won’t have any rogue banana or avocado chunks in your ice cream. The last thing you want when enjoying dessert is to encounter a large piece of avocado. Because of the high-fat and creamy nature of avocado, this non-dairy ice cream has a similar texture ice cream made with dairy.

For the liquid, you can use homemade almond milk if you prefer. We chose to use homemade cashew milk for this recipe because it creates a creamier texture in your ice cream. If you don’t have cashews on hand and don’t want to run to the store because you have almonds, make almond milk. You don’t need to change the measurement if you use one or the other. If you make this recipe, let us know how you like it in the comments. Post a picture and tag us on social media!

SHARE:

The post Raw Chocolate Brownie Batter Ice Cream appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you experience migraines, you know when one is about to occur. You feel the pain creep across your forehead or up the back of your neck. People have different triggers for migraines, and determining what your trigger is can be a big obstacle to overcome. Once you identify your trigger, you can do your best to avoid it and reduce the frequency of migraines. 

Not a lot of people suspect their diet to trigger migraines, but certain foods can easily cause your head pain. According to research, a variety of foods and beverages contribute to nausea, throbbing, pounding, and some visual symptoms of migraines. If you want to experiment with your diet to be free of migraines, consider eliminating the following foods, which have been known to set off pain. 

Alcohol

This is a beverage that’ll give you a headache whether you get migraines or not. An evening cocktail is relaxing while you casually sip it, but it can contribute to migraine tension. The Association of Migraine Disorders lists alcohol as one of the most common dietary triggers. There are certain compounds in alcohol, such as histamine and congeners, which may be to blame. Alcohol is also a diuretic, which can cause dehydration (another migraine trigger). Regardless of what the research says, it may be a good idea to avoid beer, wine, and spirits if alcohol is your trigger. 

Foods With Phenylalanine

What is this compound? Well, it is an essential amino acid that exists in myriad protein sources. You can find it in meat, fish, eggs, dairy products, nuts, seeds, and legumes. High doses of this amino acid have been linked to headaches, including migraines. Because phenylalanine exists in many healthy protein sources, avoiding it completely may prove difficult, not to mention a questionable decision for your overall health. Avoiding all foods that contain phenylalanine creates a highly restrictive eating pattern. If you suspect this to be your migraine trigger, just consider cutting down on these foods, or make sure that you don’t overeat them. 

Caffeine

Caffeine is a mixed bag for migraines. It is a common trigger food for migraines, but some people drink a cup of coffee or soda and know relief is on the way. Unfortunately, there is not a sufficient amount of research on this matter, so scientists cannot give a definitive recommendation on caffeine consumption or avoidance for migraine relief. That said, if you experience migraines and know that drinking caffeine negatively affects you, avoid it to the best of your ability. If you exceed 200 milligrams of caffeine daily and you suddenly stop drinking caffeine, you may experience a migraine as a withdrawal symptom. 

Food Intolerances

Occasionally, headaches can stem from certain food intolerances. According to research, migraines are very common in the setting of gluten, soy, and other food intolerances. If you have a food intolerance, be it to gluten, soy, or something else, you will usually experience symptoms within 12 to 24 hours after eating. 

Foods With Tyramine

If you have never heard of this compound, don’t be hard on yourself because you won’t see it on ingredient lists. It exists in both plant and animal foods and is a byproduct of the breakdown of tyrosine, an amino acid. Some people experience headaches from foods that contain tyramine, such as red wine, figs, aged cheese, and smoked fish. Whether or not you get a headache depends on how much of these foods you eat or drink, according to health experts. Preliminary research shows that people who are prescribed monoamine oxidase inhibitors (MAOIs) may experience migraines after eating tyramine-containing foods because of the chemical interaction that occurs.

SHARE:

The post 5 Foods To Avoid If You Get Migraines appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Cortisol, not cholesterol, is a stress hormone that the body produces naturally. It plays a role in your overall health and well-being, but chronically high cortisol levels can worsen health issues, including diabetes, cardiovascular disease, and mental health disorders. By taking steps to manage your cortisol levels, you will not only improve your overall health, but also keep your stress in check. 

What Is Cortisol?

The body produces cortisol in response to stress. Although it can have a negative connotation, especially when you see more than 80,000 TikTok posts under #cortisol, cortisol is integral for several bodily functions. In a healthy body, for example, one of cortisol’s tasks is to help regulate inflammation. When the body comes in contact with a virus or bacteria, cortisol helps to fight those germs to keep you from getting sick. 

The body produces cortisol to help it respond more efficiently to potential dangers or stressful situations. You need it to kick into the body’s fight-or-flight response, just in case you have to outrun a bear, for example. If your body is in a constant fight-or-flight state, though, the immune system is less sensitive and less receptive to cortisol’s anti-inflammatory abilities. That can lead to chronic inflammation, which is linked to numerous diseases, including obesity, heart disease, and type 2 diabetes. If you want to avoid these things and keep cortisol levels down, continue reading. 

Get Moving

Need to bring those stress levels down? Incorporating more physical activity, such as walking, jogging, yoga, yoga, CrossFit, or Pilates, into your day can help you lower cortisol levels. Find whatever you love to do and do it! Some people like to cycle, while others prefer the fun environment of a Zumba class. One study monitored a group of healthy young-adult men and found that higher intensity exercise mitigated cortisol reactivity, reducing stress when exposed to a physical stressor.

Get Some Sleep

After you get moving, you need to go to bed…and that’s an order! Kidding aside, sleep deprivation can elevate cortisol levels, making it difficult to perform a stressful task. Some data suggests that sleep loss is associated with elevated cortisol levels even on the second day after a poor night’s sleep. Ideally, adults should get between seven to nine hours of sleep per night for optimal recovery. 

Try Meditation

If you want to reduce cortisol levels, meditation may be an excellent technique. According to some studies, a consistent meditation habit can increase your tolerance to anxiety, uncertainty, and unexpected things. Mindfulness meditation has proven to be an effective tool for lowering cortisol levels, based on existing research. People who are highly susceptible to stress, such as people with mental disorders or somatic illnesses, benefit most from mindfulness meditation.

Tap Into Your Community

What does it mean to tap into your community? Human connection is more important than you realize, especially if you find yourself in a place where you value others and they value you. Time and again, research shows that connecting with people can help reduce cortisol. One study monitored people who had to engage in public speaking. The participants who had loved ones nearby had lower levels of cortisol prior to delivering the speech compared to those who did not have support. 

Write It Down

Most people hold their emotions inside and never let them out, which is a very unhealthy habit. Releasing those emotions can be quite cathartic, lifting a heavy, emotional weight off your shoulders. One study found that people who wrote about their past failures before experiencing a new stressor had lower cortisol levels than those who did not write their past failures down. 

Focus On Healthier Foods

High stress levels can negatively impact your food choices. If you are stressed, you probably reach for chips or something salty and ultra-processed out of pure instinct. Choosing single-ingredient, whole foods can benefit both your metabolism and your digestive system. One study looked at cortisol levels and the glycemic index of the way fast foods elevate blood sugar. The researchers noted a link between a high glycemic index diet and higher cortisol levels. Other research found that eating high-calorie foods immediately increased cortisol.

SHARE:

The post 6 Things You Can Do To Lower Cortisol Levels appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

First off, what is cholesterol and why do you need to lower it? Cholesterol is a fat-like substance that the body uses to build healthy cells. If that’s the case, why is it so dangerous and do you really need to lower it? Yes and no, because not all cholesterol is created equal. 

Low-density lipoprotein (LDL) or “bad” cholesterol can form plaque in the arteries and increase the risk of atherosclerosis. High-density lipoprotein (HDL) or “good” cholesterol can help remove bad cholesterol from the bloodstream. If you have high cholesterol, you have a higher risk of heart disease and heart attack. It also means that you have too much LDL and not enough HDL, but there are lifestyle changes you can make to lower your LDL and increase your HDL.

Eat Healthier

This is such a broad concept, right? It can be difficult to know which healthy foods to eat to benefit your situation. Regarding heart health, a few simple dietary changes can reduce cholesterol: 

• Avoid trans fats: These fats are common in margarines, store-bought cookies, crackers and cakes. On ingredients lists, you may see hydrogenated oils or partially hydrogenated vegetable oils, both of which are trans fats that raise total cholesterol levels.
• Increase soluble fiber intake: Soluble fiber essentially grabs cholesterol in the gut before it gets into the bloodstream, a process that helps lower LDL levels. It exists in oats, barley, quinoa, lentils, chickpeas, whole grains, kidney beans, Brussels sprouts, walnuts, and flaxseeds. 
• Reduce intake of saturated fats: Saturated fats are primarily found in full-fat dairy products and red meats. Much like trans fats, saturated fats can raise bad LDL cholesterol levels. 
• Eat more omega-3 fatty acids: Omega-3s don’t affect LDL levels, but they do offer other heart-healthy benefits, such as reducing blood pressure and boosting HDL levels. Foods that are rich in omega-3s include flaxseeds, chia seeds, walnuts, avocados, salmon, and cod.

Quit Smoking

When you quit smoking, you can help raise HDL cholesterol levels and ultimately reduce your risk of lung cancer and lung disease. The chemicals in cigarettes damage your blood vessels and accelerate the accumulation of plaque in the arteries. Studies have shown that within 20 minutes of quitting, blood pressure and heart rate recover from the spike that comes from cigarettes. Within three months of quitting, both lung function and blood circulation start to improve. Within a year of quitting, your risk of heart disease is 50% less than someone who smokes. 

Lose Weight

If you carry a few extra pounds, you have a higher risk of high cholesterol. One study found that losing 5%-10% of total body weight for overweight or obese people, respectively, could be enough to improve cholesterol levels. It can be difficult to lose weight, especially if you have struggled with weight loss in the past. Consider small changes to start, rather than committing to an all-or-nothing diet. Start by drinking water or seltzer water in place of sugary beverages and sodas. If you crave sweets, opt for fresh fruit instead of processed boxes or bags of candy. Choose plain, air-popped popcorn instead of bags of flavored chips. Finally, look for ways to incorporate more activity into your daily life. Take the stairs instead of the elevator or park farther away from the office to walk more. Walk on your lunch breaks instead of sitting down the entire time. 

Prepare Foods A Little Differently

Sometimes it’s not what you eat, but how you eat it. If you can change what you buy in the grocery store, you can change how you prepare your meals. Food prep is just as important as food choices if you want to lower your LDL cholesterol levels. Instead of frying, breading, or cooking food in lots of butter, consider boiling, roasting, baking, poaching, or broiling as alternative cooking methods. Additionally, trim the fat and remove the skin off meat, poultry, or fish. That helps you get the protein you need without the need of excess fat intake. 

Exercise Most Days Of The Week

When you exercise at a  moderate-intense level, you can help raise HDL cholesterol. As long as you are able to exercise in your current condition, aim to exercise for at least 30 minutes per day, five times per week. If you engage in high-intensity workouts, 20 minutes of exercise three times per week is sufficient, according to health experts. Adding physical activity, even in short intervals several times a day, can help you lose weight. Consider the following: 

• Riding your bike to work (provided you live within a feasible riding distance)
• Playing a sport you love, such as a community sport (soccer, pickleball, basketball, etc.)
• Taking a brisk walk during your lunch break

SHARE:

The post The Top 5 Lifestyle Tips To Lower Cholesterol appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Before we get started on great late-night snacks that support weight loss, let’s take note of a 2015 study that revealed snacking at night leads to overeating. As you know, overeating contributes to weight gain. However, if you plan to go to bed and hear your stomach growling, it is very tempting to reach for something quick and tasty. The problem is that most people reach for the wrong snacks to hold them over. 

Sometimes, it’s very possible that you did not eat enough during the day and need a snack to tide you over until morning. There are many hunger-curbing snacks that are healthy to enjoy before bed. The key is to choose low-calorie foods that keep you full without exceeding your caloric limit. Choose from the following healthy late-night snacks when hunger strikes. 

Oatmeal

There’s nothing wrong with a little A.M in the P.M. A bowl of warm oatmeal is quite the filling late-night snack because it is rich in fiber, offering four grams per half cup of uncooked oats. One serving of plain oatmeal has about 160 calories, according to the United States Department of Agriculture (USDA). It is low in fat and sugar, provided you don’t use those packets of processed oatmeals. Cook your oats in water and season them with cinnamon and a little maple syrup to keep the calories down. 

Fruit With Nut Butter

Some people argue against eating fruit at night because it can ferment in the gut overnight. As long as you know your digestive system, you can plan to eat the right fruits, which are typically low in calories and high in fiber. If you want a sweet treat, opt for fruit instead of ice cream or cake because the natural sugar will satisfy your sweet tooth. Consider eating whole fruits, such as grapes, apples, pears, cherries, berries, or grapes, all of which provide about 80 calories per cup. If you need something a little more substantial than fruit, try dipping your fruit in either low-fat yogurt, natural peanut butter, or almond butter. Be careful with how much nut butter you eat, though, because it can have about 90-100 calories per tablespoon. 

Popcorn

Do not grab a packet of movie theater popcorn and eat the entire thing while watching Netflix. If you want to get your crunch on, sub those unhealthy chips and crackers with air-popped popcorn. One serving of popped popcorn without butter offers just 31 calories. You don’t have to eat it plain; rather, you can season your popcorn with some garlic powder, black pepper, chili powder, or other seasonings to liven up the flavor. You can choose to put nutritional yeast on the popcorn for a cheesy flavor, but keep in mind that a two tablespoon serving contains 50 calories. 

Veggies And Hummus

Vegetables are some of the lowest calorie foods you can enjoy, and they typically contain a lot of water and fiber. One cup of raw carrot sticks, celery, bell peppers, snap peas, cucumber, broccoli, or zucchini offers between 25 to 50 calories. In addition to helping you feel full, vegetables provide lots of vitamins, minerals, and antioxidants, all of which benefit overall health. To provide extra sustenance, dip your vegetables in one to two tablespoons of hummus. Eating too much hummus will increase your caloric intake a lot, so be careful with your portions. 

Protein-Rich Foods

Don’t go grab a tomahawk steak and eat it like a caveman; rather, focus on high-fiber, protein-rich foods that move slowly through the digestive tract. A great high-protein and healthy fat option is mixed nuts. Just be mindful of your portions because an ounce provides 170 calories. You can also consume low-fat yogurt with some berries. Eggs can also be a great source of proteins, with one large hard-boiled egg providing 75 calories.

SHARE:

The post 5 Late-Night Snacks That Support Weight Loss appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

What does vitamin E do and are there vegan sources of this fat-soluble vitamin? Yes and yes. Vitamin E comes in several forms, but alpha-tocopherol is the only one used by the human body. The primary role of vitamin E is to act as an antioxidant, fighting free radicals that can damage cells. It also works to optimize immune function and prevent clots from forming in heart arteries.

What Is Vitamin E? 

Antioxidant vitamins, such as vitamin E, became known to the public in the 1980s, when scientists started to understand that free radical damage was a part of the early stages of atherosclerosis. Free radical damage may also contribute to cancer, vision loss, and many other chronic health conditions. Vitamin E works to protect cells from these damaging free radicals, while simultaneously reducing the body’s production of free radicals in certain situations. There is conflicting evidence, however, on whether or not high doses of vitamin E can actually prevent chronic diseases.

Recommended Amounts

According to research, the recommended daily intake (RDI) for vitamin E for males and females  ages 14 years and older is 15 milligrams (mg) per day. If monitoring vitamin E intake in international units (iu), consume 22 iu per day, and that goes for pregnant women as well. Lactating women need a little more at 19 mg, or 28 iu per day. The following recommendations for vitamin E intake are for people under the age of 14: 

• 0-6 months: 4 mg per day
• 7-12 months: 5 mg per day
• 1-3 years: 6 mg per day
• 4-8 years: 7 mg per day
• 9-13 years: 11 mg per day

Vegan Sources Of Vitamin E

Vitamin E exists in a lot of plant-based foods, including oils, nuts and seeds (including nut and seed butters), fruits, and vegetables. The following foods are considered the top 10 vegan sources of vitamin E. We will list their serving sizes with the amount of vitamin E in mg for your knowledge.

• Almonds: 7.4 mg of vitamin E per 1/4 cup
• Sunflower seeds: 6.9 mg of vitamin E per 1/4 cup
• Spinach: 4.6 mg of vitamin E per one cup of cooked spinach
• Hazelnuts: 4.3 mg of vitamin E per 1/4 cup
• Swiss chard: 4 mg of vitamin E per one cup of cooked chard
• Turnip greens: 3.7 mg of vitamin E per one cup of cooked greens
• Mustard greens: 3.3 mg of vitamin E per one cup of cooked greens
• Kiwi: 2.5 mg of vitamin E per 1 medium fruit
• Broccoli: 2.2 mg of vitamin E per one cup of cooked broccoli
• Mango: 2 mg of vitamin E per one medium fruit

Signs of Vitamin E Deficiency 

Vitamin E is found in many vegan and non-vegan foods, in addition to various supplements. That makes the vitamin E deficiency rate in the United States very low, even rare. That said, people with digestive disorders, or those who cannot properly absorb fat, can develop a vitamin E deficiency. If you cannot absorb fat, you may have cystic fibrosis, pancreatitis, celiac disease, or other similar disease. The common signs of a vitamin E deficiency include:

• Peripheral neuropathy (damage to the peripheral nerves, usually in the hands or feet, which can cause weakness or pain)
• Decreased immune function
• Retinopathy (damage to the retina, which can impair vision)
• Ataxia (loss of control of body movements)

Conclusion

Vitamin E is an integral nutrient for preventing oxidative damage and maintaining overall health. Because there are many food sources and supplements, you should not have a problem eating the RDI of vitamin E per day, no matter what diet you follow. Fresh is always best, so include a variety of nuts, seeds, leafy greens, and other fruits and vegetables in your diet to meet your vitamin E needs.

SHARE:

The post What Are Some Plant-Based Sources Of Vitamin E? appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

A recent study examined brain scans of women who looked at abstract images unrelated to food or images of sweet and savory foods. The women who felt the most lonely and socially isolated had the highest level of brain activity in the regions connected to sugary foods and cravings. At the close of the study, study authors concluded that building social connections may cause people to eat healthier. 

This new research, published by JAMA Network Open, builds on previous investigations linking loneliness to poor mental health. Earlier studies also linked loneliness to cognitive decline, weight gain, and obesity-related conditions, such as type 2 diabetes. Although there is a lot of evidence for these connections, researchers still don’t have a clear idea of the underlying causes. For example, obesity is linked to depression and anxiety, and binge-eating is common coping mechanism for loneliness.

The Study

Study authors surveyed 93 women about their social connections, body weight, feelings of loneliness, and eating behaviors. Scientists then used MRI scans to see how their brains responded when they looked at abstract images unrelated to food or images of different sweet and savory foods. Overall, participants who reported higher levels of loneliness or isolation were more likely to have sugary cravings. The loneliest participants also experienced reduced brain activity in regions responsible for self-control related to eating behaviors. 

Loneliness or social isolation can cause food cravings similar to the cravings you have for social connections. Study authors found that social bonds are integral to how people eat unhealthy foods, especially foods high in calories and sugar.

Study Suggests New Ways To Reduce Sugar Cravings

Although the study linked loneliness to increased sugar cravings, the study had certain limitations. Two of the limitations were the small size and the reliance on participants to accurately report details about the mood, eating behaviors, and overall health. That said, the study provides new evidence that supports the link between your mood and response to food. 

Additionally, the study found that the participants’ brains were particularly reactive to sweet foods. Researchers note that this explains the maladaptive eating behavioral changes among socially isolated people. The good news is that finding out this information can help socially isolated people make positive changes in their social lives, which can alter their eating habits. One of the best ways to start is to find ways to build social support systems. Some examples include volunteering, joining clubs, playing sports, or pursuing a new hobby. Anything that increases your interactions with other people can be beneficial, and may help change how your brain responds to food cues. 

When you are aware that sugar cravings are connected to loneliness or social isolation, you can feel empowered because you have the ability to change your eating patterns. Understanding that loneliness causes you to crave high-calorie, sugary foods is very empowering. You may want to consider holistic mind-body interventions to help correct the way you think about food. Meditation, journaling, deep breathing, and other stress-reduction exercises can be beneficial in changing the way you think about food. 

SHARE:

The post A New Brain Study Links Loneliness To Sugar Cravings appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Recent studies suggest that junk food accounts for about 50% of the average American’s daily caloric intake. Junk food is the umbrella term that describes ultra-processed foods and drinks, such as fast food, soda, candy, packaged cookies, and salty snack foods. Although there is nothing wrong with enjoying ice cream, chips, or baked goods from time to time, junk food should not be a regular part of your diet. Consuming too much of it can be detrimental to your mental and physical health. 

People who consume more junk food have a higher risk of obesity, fatty liver, depression, high blood pressure, heart disease, and certain cancers. You may understand this reality, but the problem is that junk food is so appealing. The brain encourages you to seek pleasurable experiences, such as enjoying tasty food. This natural encouragement is the brain’s “reward” system. When you eat tasty food, including junk food, you activate that reward system and the brain releases dopamine. This rush of pleasure causes the brain to create more receptors to respond to that dopamine rush. Ultimately, you care more about junk food the more you eat it because you have that reward system in place. 

If you currently eat a lot of junk food and want to kick your habit, the methods in this article may be effective for you. The following tips are evidence-based, so experiment with them to see which ones work for you. 

Fuel Your Body Regularly

You may think that depriving your body of calories or being overly restrictive with food will lead to weight loss. This tactic can actually have the opposite effect, causing you to ravenously eat foods, many of which are unhealthy. There is a complex relationship between calorie restriction and the cravings you have. The research, however, shows that skipping meals or depriving the body of certain foods can increase cravings and snacking. Everyone has different caloric needs, but you should aim to fuel your body with fiber-rich, protein-rich, and nutrient-dense meals and snacks. When you provide your body with these types of foods, you will reduce your cravings for junk food. 

Get Enough Sleep

Whether you want to believe it or not, insufficient sleep can cause you to make poor food choices. Additionally, lack of sleep increases your desire for junk food because it is quick, easy, and highly accessible. Studies confirm that lack of sleep, or irregular sleep patterns, can increase your caloric intake, snacking, and cravings for high-fat, high-sugar foods. In fact, just one night of poor sleep can affect your food choices the next day. A 2019 study found that reducing sleep time by 33% (two to three hours of sleep) caused increased hunger cravings, compared to a normal night of sleep. To protect your food choices, get between seven to nine hours of sleep per night. 

Consider Taking Inventory Of Your Pantry

If you have junk food in your house, especially if you know where to find it, you will likely gravitate towards it. Consider swapping out ultra-processed food products with more nutritious options. Junk food that is palatable and addictive is dangerous to have in your house. The research shows that just looking at tempting foods can stimulate the striatum, an area in the brain that regulates appetite and reward from food intake. Looking at cookies, candy, or chips may lead to snacking, overeating, and eating even if you are not hungry. Do a pantry overhaul to see which foods need to go. Stock your counter with fresh fruit instead of keeping candy in your pantry!

Cook More Meals At Home

Not only does cooking at home save you money, but it can also help you cut back on junk food. Stopping at a fast food establishment, although convenient, is not conducive to your health journey. Cooking at home, especially if you meal prep, can help you decrease your reliance on convenience foods. Additionally, meal prepping is a great way to ensure that you always have healthy food options. Many studies indicate that people who cook more have better quality diets, enjoying more servings of fruits and vegetables per day. They also eat less food than people who dine out often. 

Eat More Filling Foods

Struggling with what to eat? It can be beneficial to learn more about how certain foods impact your body and hunger levels. That knowledge can help you devise a better plan of attack for your meals, and may help you cut back on your junk food intake as well. Most junk foods are high in calories, but they don’t fill you up. Ever notice how you can eat an entire bag of chips and still be hungry? That is why it benefits you to eat foods that are higher in protein, healthy fats, and fiber. Consider eating homemade overnight oats or chia pudding instead of grabbing a donut and coffee on your way to work. You can also opt for a fruit and vegetable smoothie to satiate you until lunch!

Grocery Shop Regularly

If you want to make more food at home and stop eating junk food, a well-stocked kitchen makes that task much more doable. Studies have shown that people who grocery shop regularly have better quality diets than people who don’t. Additionally, those people eat much less ultra-processed foods. When you go to the grocery store, make sure to take a grocery list and stick to it. Avoid going to the store when you are hungry because that will cause you to make impulse purchases that do nothing for your health.

SHARE:

The post Helpful Tips To Stop Eating Junk Food appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Constipation is defined by a person who has not had bowel movement in a few days. Lacking bowel movements while on a trip is referred to as vacation constipation or travel constipation. This can be highly inconvenient and uncomfortable, and it is usually brought on by alterations to your normal routine. Drinking less water, eating meals at odd times, and other alterations can mess up your digestive system and back you up.

What Causes Constipation?

There are several things that can cause constipation. Sometimes, more than one cause at a time is backing you up. The following causes can result in constipation:

• Functional gastrointestinal disorders (IBD or IBS)
• Not going to the restroom when you feel the urge
• Certain vitamins or medications
• Reduced physical activity
• Lack of fiber in your diet 
• Not drinking enough water
• Slow stool movement through the colon

What Causes Travel Constipation?

It is possible for the same causes of regular constipation to cause travel constipation. There are usually other factors at play, though, some of which include:

• Your bowels have not adjusted to your destination
• Changes in the size and timing of your meals
• Increased time spent sitting
• Lack of hydration
• Travel-related stress that affects digestion
• Your sleep schedule is off, due to changing time zones
• The long journey on a plane or road trip limited access to comfortable bathrooms
• Jet lag affects the body as it crosses time zones
• Changes in your exercise routine

If you take the right steps, you can avoid travel constipation and stay regular, wherever your plans take you. Continue reading for tips on how to stay regular while traveling.

Listen To Your Body

This is the first rule to follow because you should go when you feel the urge to go. Ignoring this urge can lead to travel constipation very quickly. If you ignore your body’s urge to eliminate, the stool material stays in your rectum and gets harder. The harder the stool, the harder it is to pass. If you don’t feel comfortable using a public restroom for a bowel movement, try listening to music in your headphones to help you relax and let go. Do your best not to strain! If you can’t eliminate after sitting on the toilet for five to 10 minutes, get up and try again later. 

Move, Eat, And Drink Water At Your Destination

How often your move and what you put in your body dictate how easily and regularly you have bowel movements. Consuming the right foods, drinking enough water, and moving your body can help you avoid constipation during your trip. You don’t have to hit the hotel gym or do HIIT workouts in your room; rather, walking from point A to point B can encourage elimination. Sip water throughout the day, but be mindful of water sources depending on where you’re traveling. Try to incorporate fiber-rich foods, including vegetables, oatmeal, fruits, and legumes into your meals, while also indulging in local delicacies. 

Eat A Good Breakfast

It can be tempting to avoid breakfast while you are on vacation because you either want to sleep in or get the day started. Most people tend to have a bowel movement in the morning, and you’ll enhance that natural urge by consuming a healthy, fiber-rich breakfast. Try to eat a balanced meal and avoid meals that are starch- or protein-heavy. You should, however, consume foods that are rich in healthy fats because they help stimulate the release of hormones that trigger the urge to have a bowel movement.

Drink Lots Of Water

It is very common for people to exert a lot of energy or sweat while traveling, especially in warmer climates. Despite that, it is very common to avoid water, or only drink it when necessary. If you feel that you need water, you are already in a mild state of dehydration. If the body doesn’t have enough fluids, it draws water from fecal matter in the intestines to compensate. That can make stools hard and difficult to pass. While traveling, make a conscious effort to drink plenty of fluids, including water and electrolytes. Regarding fluids, not all fluids are kind to your bowels, such as milk, which has a reputation for causing constipation.

Try To Stay On A Schedule

If you are like most people, then you have your bowel movements narrowed down to a time of day. The body’s internal clock determines hunger, sleep, bathroom needs, and other life patterns. If you keep your body on a consistent schedule, you will help your bowels out a great deal. Whenever possible, make sure you have enough time for a relaxed bathroom visit. That will take less pressure off you and give you a similar bathroom experience to the ones you usually have at home.

SHARE:

The post How To Avoid Travel Constipation appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

From non-organic strawberries to green beans and spinach, certain fruits and vegetables make the Environmental Working Group’s “Dirty Dozen” list each year. Government lab tests found pesticide residue in nearly all non-organic grapes, peaches, strawberries, green beans, and leafy greens like kale. 

This Environmental Working Group (EWG) makes an annual “Dirty Dozen” list for grocery shoppers. This list is intended to inform shoppers about the top non-organic fruits and vegetables with detectable levels of pesticides. This year, mustard greens, collard greens, and kale topped the list with the most pesticide residue. Reports detected 103 individual chemicals, while hot peppers were next with 101 chemicals. 

Health experts regularly encourage people to eat more fruits and vegetables, organic or not. If consumers are concerned about pesticide exposure, they can use the EWG’s “Dirty Dozen” and “Clean 15” lists  to make better choices for them and their families. Continue reading to learn more about these lists. 

Which Fruits And Vegetables Are On The “Dirty Dozen” List For 2024?

According to the EWG, the following produce items had the highest levels of pesticides by government testing analysis. Keep in mind that the following fruits and vegetables are not listed in any particular order of pesticide residue. 

• Strawberries
• Spinach
• Kale, collard greens, and mustard greens
• Peaches
• Grapes
• Cherries
• Nectarines
• Apples
• Blueberries
• Bell and hot peppers
• Green beans
• Pears

What Pesticides Were Found In The “Dirty Dozen”?

The EWG report noted that four of the five most frequently detected chemicals were fungicides. Two of these fungicides, pyrimethanil and fludioxonil, had the highest concentrations of any pesticides found in the dozen produce items. According to reports, these fungicides are known endocrine disruptors, interfering with the body’s hormone systems responsible for growth and reproduction. 

The reason that fungicides are more commonly detected in non-organic produce items is because they are applied to plants during the growing process. This is to help prevent or completely remove fungus, and they are applied post-harvest to keep produce mold-free during transportation. Before the U.S. Department of Agriculture (USDA) tests for pesticides, the items are peeled, scrubbed, or washed. Despite the cleaning or peeling, testing still detected 254 different pesticides on fruits and vegetables, including the 209 different pesticides on the “Dirty Dozen” list. 

What About The “Clean 15” List For 2024?

The EWG also makes an annual list of non-organic produce that has the least amount of pesticides detected in lab tests. The great news about the foods on this year’s “Clean 15” list is that 65% of the food samples did not test positive for pesticide residue. Those 15 fruits and vegetables are listed below in no particular order:

• Papaya
• Avocados
• Kiwi
• Pineapple
• Asparagus
• Watermelon
• Sweet corn
• Mushrooms
• Sweet potatoes
• Frozen peas
• Onions
• Honeydew melon
• Carrots
• Cabbage
• Mangoes

You Should Still Eat Fruits And Vegetables

You can limit your exposure to pesticides, even if you cannot buy organic produce. Many people choose non-organic produce over organic produce because it is less expensive. If you choose to buy non-organic produce then you can feel confident in buying the items on the “Clean 15” list. Reserve your budget to buy organic versions of the produce items on the “Dirty Dozen” list. Additionally, health experts encourage people to thoroughly wash produce items with water and a baking soda or vinegar solution to help remove pesticide residue. Peeling the produce can also decrease the exposure to these chemicals. 

Clinical dietitians say that the benefits of eating fruits and vegetables outweighs the risks of pesticide exposure from certain non-organic produce items. All fruits, vegetables, nuts, seeds, whole grains, and legumes contain beneficial nutrients. Incorporating more plant-based foods into your diet will only benefit you in the long-run. The “Dirty Dozen” list is not intended to scare people away from eating healthy foods, despite their non-organic nature. The point is to simply inform shoppers so they can make decisions appropriately for themselves and their health. 

SHARE:

The post Berries And Spinach Make 2024’s ‘Dirty Dozen’ List Again appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.