These raw vegan fudge pops are similar to a chocolate avocado smoothie or pudding, in that the avocado is completely undetectable. It flies under the radar of your taste buds and all you taste is chocolatey deliciousness. They are easy to whip up and magical once frozen. With warmer weather gracing us, there has never been a better time to make these pops. Perfect for a backyard barbecue, movie night, or children’s birthday party!

The last thing you want to do is use unripe avocados to make these fudge pops. Not only will your pops not be creamy, but they will also have a slightly bitter flavor, which you do not want from a dessert. Make sure your avocados are ripe and quite soft to the touch, but you don’t want them overripe either. Blend the avocados with the rest of the ingredients until completely smooth. Once the mixture is smooth, you can poor it into the popsicle mold. Cover the mold with the lid and insert the popsicle sticks, or you can use the sticks that come with the mold if you have that type of mold.

If you are not the biggest avocado fan and want to start eating more of them, this is a great entry point because you cannot taste it. Rich in omega-3 fatty acids, avocados work to benefit heart health by lowering LDL (bad) cholesterol, triglycerides, and blood pressure. They also contain a variety of B vitamins, including thiamine (B1), riboflavin (B2), and niacin (B3), all of which help the body convert food into energy. Niacin, specifically, can fight inflammation and protect arterial health by improving triglyceride and cholesterol levels.

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What do you need to make one of the best seed milks you’ve ever tasted? Two ingredients, although we added a few extra just to enhance the flavor. Hemp milk is quick and easy to make, and the best part is that you don’t have to strain it like you would almond milk or cashew milk. It is smooth, creamy, and rich, making it a great choice for smoothies, baking, or even cooking. You could even take it to the next level and make a hemp cream, but we don’t have time for that recipe today.

If you have never had hemp milk, you are probably wondering what it tastes like. It has a similar nutty flavor to almond milk, but is creamier than both almond milk and soy milk. Hemp milk also exhibits subtle earthy notes, which is similar to the flavor of hemp seeds themselves. That’s why we decided to add raw agave nectar and alcohol-free vanilla extract to distract your taste buds from those earthy notes. Flavor notes aside, hemp milk is incredibly nutritious, exhibiting impressive amounts of omega-3 fatty acids. Hemp seeds are also rich in vitamin E and minerals like magnesium, phosphorus, calcium, iron, and potassium.

Hemp seeds are very tender, which means that they break down easily during the blending process. No soaking required to soften them! Simply add the hemp hearts and other ingredients to the blender, blend, and serve! You don’t need a nut milk bag or cheesecloth because there is no pulp!

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If you have hypertension, or high blood pressure, you have likely been told to make several lifestyle adjustments by a number of healthcare professionals. Dietary changes, regular exercise, stress reduction, and more can help naturally lower blood pressure, according to the National Heart, Lung, and Blood Institute (NHLBI). Your diet, however, is one of the best places to start, as natural nutrients pack more beneficial compounds that benefit cardiovascular health. 

Avoid Processed Foods

Generally speaking, you should avoid all processed foods, especially ultra-processed foods, when you have high blood pressure. Those foods include refined carbs and sugars, packaged sweets, sodas, energy drinks, deli meats, bottled sauces, and more. Instead, it’s better to focus on consuming fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and lean protein, such as wild caught fish and organic chicken. 

When you get nutrients through whole foods, instead of supplements, the body can use them more efficiently. Various studies indicate that separating a single nutrient, such as vitamin C or omega-3 fatty acids, and concentrating it into pill form is not as effective as it is when in natural food form. 

What Is High Blood Pressure?

Often referred to as the “silent killer,” high blood pressure affects nearly 50% of the U.S. adult population. The American Heart Association (AHA) states that the criteria for high blood pressure are:

• Normal blood pressure: less than 120/80 millimeters of mercury (mmHg)
• Elevated blood pressure: systolic between 120 and 129 mmHg and diastolic between 80 and 89 mmHg
• Stage 1: systolic between 130 and 139 mmHg or diastolic between 80 and 89 mmHg
• Stage 2: systolic at least 140 mmHg or diastolic at least 90 mmHg
• Hypertensive crisis: systolic over 180 mmHg or diastolic over 120 mmHg, with people requiring prompt changes in medication if there are no other health issues

If you are worried about blood pressure, the first step is to have your pressure checked by a healthcare professional. After determining the status of your blood pressure, you can take appropriate actions and start eating more of the following foods, especially if your pressure is on the higher side. 

Salt-Free Seasonings

Salt is hidden in many seasoning blends, such as Old Bay, steak seasoning, rotisserie seasoning, and most other blends. Cut down on the amount of salt you use by utilizing different herbs and spices. We are referring to seasonings like basil, parsley, paprika, turmeric, garlic powder, white pepper, curry powder, chili powder, marjoram, etc. You understand the point, right? Dried herbs and spices can help reduce salt intake because they do not contain added sodium that regular seasoning blends have. Onion salt or garlic salt, for example, should be avoided. Instead, opt for onion powder or garlic powder. 

Oat Bran

Oatmeal can be a great breakfast choice, so long as you do not eat the flavored oatmeal packets. Those are highly problematic because they are seemingly healthy, but rich in sugar, sodium, and processed ingredients. Instead of oatmeal packets, choose oat bran, which is a great source of fiber, a nutrient that may help lower blood pressure and improve digestive health. Oat bran also contains soluble fiber, which has demonstrated an ability to reduce LDL (bad) cholesterol levels. You can also choose old-fashioned oats or steel cut oats, which are the least processed of other oat varieties. 

Enjoy Bananas

Health experts recommend that people with high blood pressure consume bananas because they are particularly rich in potassium. Various studies indicate that people with hypertension have an increased need for potassium, which some people tend to lack in their daily diets. A lack of potassium can impact heart rate and muscle function. Additionally, bananas are rich in fiber, which may help lower blood pressure as well. 

Eat Flaxseed

Flaxseed, which comes from the flax plant, is rich in flaxseed oil, which is thought to reduce high blood pressure. Researchers attribute this to the impressive omega-3 fatty acid content. When you crush flax seeds into flaxseed meal (ground flaxseed), the body has an easier time absorbing the omega-3s. That’s why we recommend people to use this version.

Eat Lima Beans

Most beans, lima beans included, are great sources of fiber and protein. Lima beans happen to be a great food choice for people who want to naturally lower blood pressure. They are higher in potassium than most other beans, and potassium can help reduce sodium levels in the body. The best way to enjoy lima beans is to buy the uncooked versions and boil them in water until tender. Canned varieties can be questionable, due to the fact that many canned beans contain lots of salt. If you find a can with “no salt added” on the label, feel free to enjoy it!

The Humble Potato

Before we get to the good stuff, this isn’t your hall pass to enjoy fries all day long. A regular Idaho potato is a great source of potassium, which works to lower blood pressure. Potatoes are also great sources of fiber, in addition to being cholesterol- and fat-free. You can enjoy a baked potato, just make sure that you don’t dump dollops of sour cream all over it. Additionally, try not to load it up with cheese and bacon because that will detract from the health benefits.

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You don’t have to go out and buy an ice cream machine or churner in order to enjoy homemade ice cream. As long as you have a blender or food processor and a freezer-safe container, you can enjoy a guilt-free dessert such as this recipe. Sure, peanut butter and chocolate ice cream is highly popular, but not everyone is a fan. Some people are also allergic to peanuts, so having an almond butter ice cream is the next best (and safest) option, provided there are no additional nut allergies.

A nut butter ice cream is such a simple concept, but packs a lot of flavor. Nut butters are naturally creamy and thick, so they help make the raw vegan ice cream a little creamier, acting similarly to frozen bananas. The dates in this recipe also help thicken the ice cream, but make sure that you soak them for one to two hours prior to blending them with the rest of the ingredients. The soaking process helps soften them, making the job a little easier on your blender. If you plan to use a food processor or have a VitaMix, you don’t have to soak your dates for longer than 15-30 minutes.

The almond butter primarily flavors this ice cream, and the flavor may change depending on the almond butter you use. Your choices are limited for almond butter since you have to use raw almond butter while cleansing. That said, different brands typically taste different. No matter which raw almond butter you use, one thing is for certain: this raw ice cream is absolutely delicious and creamy. We hope you love it as much as we do. How could you not? It’s a great source of healthy fats, protein, omega-3s, magnesium, and other vitamins and minerals.

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Omega-3 fatty acids, commonly referred to as omega-3s, are healthy fats that have powerful antioxidant effects in the body. According to research studies, omega-3s work to benefit everything from brain health and immunity to heart function. Even though these foods are essential for overall health, close to 90% of Americans do not meet the recommended daily intake of omega-3s. That is even true for people who eat fish on a weekly basis!

What Are Omega-3s?

First off, there are two main types of fatty acids: saturated and unsaturated. Unsaturated fat breaks down into polyunsaturated and monounsaturated fats, which are terms you commonly see on nutrition facts labels. These chain-like molecules are made up of carbon, oxygen, and hydrogen atoms. Carbon atoms form the foundation of the chain and oxygen and hydrogen atoms latch onto available slots.

A monounsaturated fat has one open slot, while a polyunsaturated fat has more than one open slot. Contrarily, saturated fat has no open slots and is typically referred to as “bad” or “unhealthy.” The reason saturated fats are labeled as such is because they increase the risk of heart disease and stroke. Unsaturated fats, such as omega-3s, are healthy because they support the heart and brain and may reduce inflammation within the body. 

Because the body cannot produce a sufficient amount of omega-3s necessary for its own survival, you have to obtain them from the foods you eat. The specific types of omega-3s include DHA and EPA, which you can find in seafood, and ALA, which exists in plants. Great foods to increase your omega-3 consumption include mackerel, salmon, and other fatty fish, or flaxseed, chia seeds, avocados, walnuts, and other plant-based foods. Failure to eat these foods may yield a few signs that indicate low omega-3 levels. Continue reading to learn more.

Low Mood

Your mood is closely tied to the health of your brain, which oversees serotonin and dopamine, two feel-good hormones. Researchers are not exactly clear how omega-3s like EPA and DHA influence how the body uses and responds to those hormones. What the research does say, however, is that low levels of omega-3s can compromise a person’s mental health. Taking an omega-3 supplement, such as the Dherbs Omega 3 Formula, may assist in elevating your mood and outlook.

Dry And Tired Eyes

Staring at screens all day is a great way to fatigue your eyes. If your eyes are particularly parched, though, you may be low in omega-3s. Both EPA and DHA help ensure that the cells in the retina function optimally. According to research, omega-3s help the eyes combat oxidative stress, so don’t believe that carrots are the only vegetable beneficial for eye health.

Dry Or Irritated Skin

There are numerous causes for dry, scaly, red, or irritated skin. If you use cleansers, lotions, serums, and body butters to improve the skin quality and nothing calms irritated skin, you may need to increase your omega-3 intake. According to researchers, omega-3s support the skin barrier, helping to seal in moisture and keep environmental pollutants out. Additional research shows that increasing your intake of omega-3s, especially through supplements, can help improve the texture, tone, and overall appearance of skin. 

Brain Fog

Both EPA and DHA contribute to the structure of cell membranes in the brain, in addition to aiding the communication between cells. One study involving 176 adults with low omega-3 intake found that supplementing with 1.16 grams of DHA daily for six months was able to improve episodic and working memory when compared to the placebo group. Feeling a little sluggish and unclear mentally? Improve concentration and find a clearing in the fog by increasing your omega-3 intake.

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Imagine a cute little jar layered with creamy goodness and vibrant colors. Well, you just clicked on that recipe! This mango papaya chia pudding is slightly different than the standard chia pudding recipe we usually post. This culinary creation is a tropical treat that is perfect in the middle of fall! It has a layer of creamy mango and papaya for the base with classic chia pudding on top. It’s almost like a chia pudding parfait! You can layer that mango papaya mixture several times between the chia pudding if you want to create a uniquely textural and more visually stunning dish.

The unique thing about chia seeds is that they turn into gelatinous pearls when you soak them in liquid, be it almond milk, water, cashew milk, or coconut milk. Seeds plus liquid somehow equals something similar to tapioca? Yes, yes indeed! Chia seeds are also nutritional powerhouses, replete with omega-3 fatty acids, fiber, protein, and more. Omega-3s are great for heart and brain function, while fiber aids digestive health.

Not only is mango sweet, juicy, and downright irresistible, but it is also loaded with vitamin C, making it a fabulous immune booster Mangos also contain a wide variety of antioxidant compounds, which work to fight off pesky free radicals that contribute to oxidative stress. Finally, you have papaya, which offers a smooth texture and subtle sweetness. This fruit is a digestion hero because it contains papain, an enzyme that works to break down protein. Papaya also contains substances that may accelerate the healing of infections and small wounds.

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Maintaining a healthy brain can improve your ability to retain and recall information, problem solve, focus, and connect with others on an emotional level. As you age, your risk of developing Alzheimer’s disease, dementia, or other cognitive disorders increases. To help reduce the risk of developing these conditions, we outline integral supplements to support brain health in this article. 

Although the supplements in this article may support a healthy brain, they alone will not fight off cognitive disorders. That said, taking supplements may help to fill in any nutritional gaps in your diet and boost overall cognition. And while certain nutrients may play a role in cognitive function, there isn’t evidence supporting their efficacy for improving brain health. Read on to learn about supplements and nutrients that support brain health.

Choline

Choline helps the Brian make acetylcholine, a neurotransmitter involved with memory, cell signaling, cognition, and mood. One study monitored choline intake via diet and supplements and the cognitive function in people over the age of 60. Study authors noted that choline intake of 188-399 milligrams (mg) per day reduced the risk of low cognitive function by about 50%. The recommended daily intake (RDI) of choline in adults 550 mg for males and lactating persons, 450 mg for pregnant persons, and 425 mg for females. You can find choline in potatoes, shiitake mushrooms, broccoli, egg yolks, Brussels sprouts, kidney beans, quinoa, peanuts, and cruciferous vegetables. 

Ginkgo Biloba

This is a popular supplement in Traditional Chinese Medicine (TCM). According to smaller studies, ginkgo leaf extract may improve brain function and memory in people with age-related cognitive decline. More extensive studies are necessary in order to arrive at the same conclusion. Research in healthy adults found that ginkgo biloba may improve attentiveness, recognition, information processing, and memory. Most of the studies confirming these findings have been small, so more studies are necessary to determine the full effects of ginkgo biloba on brain health. 

Omega-3 Fatty Acids

In addition to reducing inflammation and supporting heart health, omega-3 fatty acids may encourage better cognitive function. Fatty acids work to build cells and exhibit anti-inflammatory and antioxidant properties. Various studies indicate that including omega-3 fatty acids in your diet or supplement routine may help boost brain health. In fact, diets high in omega-3s have been associated with a lower risk of dementia and Alzheimer’s disease. Although you can take an omega-3 supplement, you can consume fatty fish, soybeans, nuts, seeds, and other foods to get your daily fill of omega-3s.

Caffeine

This stimulant wakes you up and helps promote energy. Researchers note that consuming caffeinated beverages, such as coffee or black/green tea, helps improve alertness and cognitive capacity. Caffeine doesn’t affect mental performance or accuracy, and there are no long-term benefits for brain health. Ideally, keep your caffeine doses between 50 to 260 mg per day. Generally speaking, one cup of black coffee contains 95 to 200 mg of caffeine. 

Ashwagandha 

This popular adaptogenic herb may be beneficial for certain brain-related conditions, such as anxiety, stress, insomnia, alertness, and aging. One study observed people between the ages of 65 and 80 who took 600 mg of ashwagandha per day for 12 weeks. Researchers observed that the participants who took ashwagandha improved sleep quality, mental alertness, and overall wellbeing. More research is still necessary to understand the full brain-boosting benefits of this nutrient. Before taking ashwagandha, consider how this product may interact with medications or the central nervous system. 

Magnesium

This essential mineral is found in many foods and supplements. Magnesium plays many important roles in the body, one of which is assisting with the transmission of signals through nerves and the brain. Some evidence suggests that low magnesium levels increase the risk of cognitive impairment and neurological diseases. More research is necessary to determine if higher magnesium intake in people over age 60 can improve cognitive function. As of now, there is conflicting evidence on this matter. You can increase magnesium intake by taking supplements or eating leafy vegetables, nuts, seeds, whole grains, and some other fruits and vegetables.

Theanine

Theanine is a natural amino acid commonly found in tea. It may help improve mental performance, especially when combined with caffeine. Green tea, for example, contains both caffeine and theanine, the winning one-two punch. A small study found that a one-time 100-mg dose of theanine improved attention. That said, participants who received a 200-mg dose of theanine daily for four weeks saw no improvements in memory, motor speed, or decision skills. For this reason, more research is still necessary on how theanine may improve cognitive skills.

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You have your diaper bag. The car seat is properly installed. You have given your baby lots of snuggles, naturally. With all that said, one could say that you are crushing the role of parent already. The only thing left for you to do is tackle the responsibility of getting your diet under control. 

Diet is usually the last thing on new parents’ minds. Some people get very lucky and they have lots of friends and family make them meals that they can easily heat up. Are all of these meals healthy? It’s not often that they are, but those meals keep you fed and sane. While enjoying whatever food you can shovel in your mouth while you aren’t breastfeeding, sleeping, or cleaning, you may also be required to take vitamins. 

Some doctors also instruct new mothers to continue taking their prenatal vitamins. The birth of your baby should not stop you from doing that. Prenatal supplements work to support a healthy pregnancy, but a lot happens to the body during those nine months, the biggest of which is the birth of your baby. Your body was doing a lot during pregnancy, and it still requires nutrients postpartum. A nutritious diet is ideal, but not always easy with all the other baby responsibilities. That’s why postnatal vitamins may help fill in the remaining gaps. When shopping for those vitamins, make sure to look for the following ingredients. 

Vitamin D

Whether you choose to breastfeed or not, vitamin D proves to be an integral nutrient post-birth. According to health experts, there should be a minimum of 2,000 IU in your postnatal vitamin. Low levels of vitamin D have been linked to postpartum depression. For that reason, doctors recommend vitamin D as one of the many supplements to help alleviate symptoms of depression, in addition to supporting immune function. 

DHA

Omega-3 fatty acids not only benefit your health, but also your baby’s health. These fatty acids work to support brain development in your baby if you are breastfeeding or chest feeding, according to researchers. Your DHA needs increase during pregnancy, and they don’t immediately decline postpartum. In fact, they remain about the same during lactation. If you enjoyed a particular omega-3 supplement during pregnancy, you can continue taking that. 

Calcium

Calcium is a mineral found in dairy products, fortified foods (breakfast cereals and juice), and some plant-based foods. The American Academy of Pediatrics (AAP) suggests that the calcium found in breast milk is sourced from your own stores, primarily bones. That’s why health experts recommend breastfeeding mothers to get at least 1,000 milligrams (mg) of calcium per day. That amount helps ensure that your bones will remain strong after you’ve weaned your baby off breast milk to other foods and beverages.

Iron

The World Health Organization (WHO) notes that an iron supplement, taken by itself or with folic acid, helps to reduce the risk of anemia in the six- to 12-week period after giving birth. The body’s iron needs end up decreasing during the postnatal period, so most postnatal supplements do not have a large amount of iron. Researchers suggest that there is more iron in a prenatal vitamin than you will need in postnatal life, but it may be valuable immediately after giving birth. Most women lose a lot of iron during birth, so it becomes a valuable mineral for new moms. That is particularly true if you do not usually get enough iron in your diet. 

Folate

Your folate needs continue during the postpartum period, but the type of folate you take is not as important as it is in prenatal vitamins. Folate in the form of folic acid primarily serves to prevent neural tube defects in the developing infants during pregnancy. In the postnatal period, all types of folate are acceptable to keep your folate levels up. You might see folic acid, whole-food folate, or methylfolate as forms of folate in postnatal supplements.

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Are you familiar with the legendary date shake? Well, if you have ever visited Palm Springs, CA, then you understand their importance. A date shake is a milkshake made with dates and it is a signature recipe of the Coachella Valley, which is where 95% of the countries dates grow. The only thing wrong with a date shake is that it is not raw vegan. Fear not, friends, because we did our best to recreate the classic, while putting our own spin on it. This recipe is just as indulgent, sweet, and filling as a date shake, only it is much healthier for you.

This date smoothie is the perfect combination of creamy banana, rich almond butter, sweet dates, aromatic cinnamon, and chia and flaxseed perfection. One thing you can count on, besides a nutty and sweet flavor profile, is that you will get a good amount of fiber by drinking this smoothie. This smoothie has multiple sources of fiber, including the banana, dates, flaxseed, chia seeds, and almond butter. All of these ingredients provide a mixture of soluble and insoluble fiber, both of which are necessary for optimal digestive function. When the digestive system is running smoothly, the body can eliminate toxins more effectively.

You remember that delicious almond butter we mentioned? Well, make sure that it is raw! The almond butter provides healthy fats and protein, two nutrients that help you feel full. Speaking of healthy fats, let us not forget about the flaxseed and chia seeds, both of which provide valuable omega-3 fatty acids. Omega-3s help encourage optimal brain and heart function! Basically, this smoothie is a flavor and health bomb, so get to drinking! There’s no time to delay!

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When we tell you about that this chocolate banana chia pudding is like a little cup of happiness, you have to believe us. Imagine diving into a creamy breakfast, snack, or dessert that is both totally delicious and packed with health benefits. Who doesn’t want to indulge in a sweet treat and be healthy at the same time? If only everything on the planet was like that, right?

To get started, let’s talk about those small but mighty chia seeds. Chia seeds are great sources of fiber, omega-3 fatty acids, and protein, among a few other vitamins and minerals. They work to keep you feeling full and satisfied for longer, which can help reduce snacking and weight gain. Did we mention they chia seeds are antioxidant superstars? Well, they are! Add in that ripe banana, to the mix and the benefits go up a notch.

Not only does the banana bring natural sweetness, but it’s also packed with potassium, which may help regulate blood pressure and keep those muscles happy. Plus, bananas have mood-boosting properties that may naturally elevate serotonin levels. And let’s not forget about that raw cacao powder, which offers an impressive antioxidant profile, which is integral to keeping your cells healthy and safe from free radical damage. Mix all of these ingredients, plus a few others, together and you have a creamy breakfast, snack, or dessert that you can enjoy guilt-free.

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