The Healthy Aging Guide to Blue and Purple Superfoods

by IVL Products

When it comes to healthy aging, anthocyanins and antioxidants play a critical role in keeping your cells healthy and warding off cancer, cardiovascular disease and cognitive decline.  

Healthy aging with delicious blue and purple superfoods

Anthocyanins are a group of compounds in the flavonoid family (flavonoids, isoflavones, etc.) and are what give foods like grapes, red cabbage and berries a blue, red or purple hue.  They are thought to be powerful antioxidants that help damaged cells repair themselves.  They also appear to reduce arterial stiffness and lower blood pressure to help reduce your risk of developing cardiovascular disease.

While researchers cannot pinpoint exactly how anthocyanins prevent cancer cells from reproducing, the fact that they do is reason enough to be eating blue and purple foods regularly.

Antioxidants are generous nutrients that give molecules missing an electron (known as free radicals) one of their own. This has the effect of neutralizing the cell-damaging molecules and keeping cells healthy.  Getting plenty of antioxidants in your diet helps reverse sun damage, dampen inflammation and contribute to healthy aging.

Put Out the Fire

Chronic inflammation due to environmental pollutants, an unhealthy diet of high fat, high carbohydrate junk foods and even daily life stressors can be a major cause of disease in this country.  Inflammation damages your heart, and makes you more susceptible to cardiovascular disease. In the brain, inflammation over a long period of time leads to cognitive decline like short-term memory loss and dementia. The compounds in purple and blue superfoods douse the flames like water by lowering levels of C-reactive protein in the blood, a common marker for acute inflammation, and allow the body to heal.  

Related:  Inflammation Testing--a Valuable Predictor of Cardiovascular Risk

The Ultimate List of Blue and Purple Superfoods

Lucky for us there are many rich sources of anthocyanins and antioxidants in a wide variety of blue and purple foods. Below is a list of the best ones to add to your meals for healthy aging:

  • Berries –blue, red, black or raspberries these sweet juicy little fruits are good and good for you. They are rich in antioxidants like vitamins A, C and E as well as good sources of fiber and other nutrients.
  • Grapes – also of the berry family, the purple variety has been linked to living longer. This is thanks to a compound called resveratrol.  Sweet and juicy but very low calorie, eating grapes, nature’s candy, is a good way to slow down the aging process.
  • Plums- they are not as popular as berries and grapes, but they should be if you are interested in health aging. Plums have a long list of healthy compounds and nutrients including vitamins A, C, beta-carotene, potassium and iron.  They are also low in calories and high in fiber so put a few in your grocery cart.
  • Bilberry – these European cousins to the blueberry are known on this side of the pond as huckleberries. For decades they have been taken to improve eyesight, fight inflammation and lower blood pressure.  The potent flavonoids in them support cardiovascular health too.

Color Your World

It’s important to have a colorful diet for healthy aging to lower your risk of many age related diseases like heart disease, arthritis, stroke, and cancer. Eating blue and purple superfoods is one easy way to brighten up your diet and keep you feeling healthy.


The Dummy’s Guide to Super Foods that are Indigestion Remedies

by Institute for Vibrant Living

Most uncomfortable, unmentionable, stomach and gastrointestinal issues that have you searching for indigestion remedies can be helped by eating a diet of superfoods. These foods are nutrient-dense, filled with vitamins and minerals, and in your neighborhood grocery stores and farmer’s markets.

The world around us consists of fast food menus, vending machine fare, and highly processed diet disasters full of fat, sugar, preservatives.  Yet, the term “superfoods” often conjures up images of acai berries and sardines. What is an acai berry anyway? Sardines every day? No way!

If you are looking for indigestion remedies that are easy and natural, you most likely won’t find them in the corner convenience store, but in abundance throughout your local grocery store.  Many easy to find, delicious and common household food items can ease your tummy troubles and help you be healthier all around.

The Super 7

  1. Berries – blue, straw, black, and raspberries are nature’s candy. These sweet and simple fruits are full of antioxidants that will seek and destroy cell-damaging toxins from preservative-laden fast food meals.  Berries are also packed with fiber to keep your digestive tract humming along to reduce gas and bloating. They are also a great way to increase your fluid intake everyday, which is critical for keeping the GI tract functioning properly.
  2. Oranges – with almost a day’s RDA of vitamin C and antioxidants, these sweet juicy orbs are a must for every healthy diet. Skip the sugar-laden juices and slice up the entire fruit for a delicious snack with lots of fiber and folate.
  3. Broccoli – it’s just good for you! The green spears are full of healthy compounds that fight aging; and fiber that keeps you feeling full and regular. It also has a unique compound called sulforaphane, which stimulates detoxifying enzymes that may ward off cancer.
  4. Beets – these dark purple beauties not only liven up the looks of many dishes, they are mmm, mmm good for you!  The potassium, magnesium, and vitamin C make them “un-beetable” when it comes to keeping a healthy belly.  Beets also boast a good amount of fiber and are a plant source of iron for the vegan and vegetarians in your family.
  5. Spinach – Popeye knew it! Spinach makes you strong and healthy from the inside out. You can eat it raw or cooked in a variety of salads and dishes and the mild taste won’t sour your stomach. These dark green leaves offer vitamin B6, which helps the body metabolize fats and proteins and convert food into energy.  It also boasts a good-sized helping of iron and vitamin C to make it a super food all-star.
  6. Beans – another excellent source of plant-based iron, beans in all colors (kidney, black, pinto, navy) are good for the body. They are rich in soluble fiber to help keep you feeling satisfied longer so you eat less, and lower your cholesterol.
  7. Sweet potatoes –these bright orange potatoes are for more than a sugar-laden casserole at Thanksgiving. Bake them in the oven and top them with a touch of butter and cinnamon for a delicious side dish full of fiber, beta-carotene (aka vitamin A), vitamins B1, B2, and B6. Minerals like copper and manganese are also in the colorful flesh so roast one up today.

Related:  Alternative Protein Sources and Links to Fighting Heart Disease

Eat to Your Heart’s Content

If you are looking for indigestion remedies, the superfood seven is tops on your menu items. They are all mild on the GI tract, will help keep your metabolism humming along, and they are rich in vital nutrients. The best part about eating these superfoods as they are all low in fat, low in sugar, and a source of high quality carbs, so you can eat them every day, as much as you want!

To get the most health benefits eat the entire rainbow of colors these foods come in from red, purple, and black to orange and green. Your stomach and your entire body will thank you for it.

28 Superfood Recipes for Everyday


Antioxidants and Vision Health - Three Factors That Could Affect Your Vision

by IVL Products

What you eat may have a significant effect your vision. Research by the National Eye Institute (NEI) found eating foods and supplements with antioxidants and vision health are very closely related.

Antioxidants and vision health are very much connected

Here are some of the different foods and supplements loaded with antioxidants to help assist the body for improved vision health.

1. Taking Supplements

Losing visual acuity is a normal and largely unavoidable result of natural aging.  Age-related macular degeneration (AMD) causes nearly 10 million Americans to suffer permanent vision loss. Approximately two million cataract extractions (surgery) are performed annually. In some people, AMD causes a slow loss of vision over a long period of time, while for others it can cause a rapid loss in vision.

 In the NEI study, antioxidant vitamins and zinc supplements “reduced the risk of developing advanced AMD by about 25% in the study subjects who were at a high risk for developing the advanced stage of this disease.”

The study went on to say that those in the high-risk group for AMD taking the supplement also reduced vision loss by approximately 19%.  The researchers concluded that taking supplements with high doses of antioxidants could be a very effective way to could delay progression of AMD, especially those who are already at a high risk for developing it like:

  • Those over the age of 55
  • Anyone who has a family history of the disease
  • People who have high blood pressure
  • Those who are obese
  • Smokers

If you are at risk for age-related macular degeneration or cataracts, eating a diet rich in antioxidants could save your sight!

2. Free Radical Exposure

It should come as no surprise that eating foods with antioxidants and vision health are related.  The research and medical community has long known that antioxidants are the number one way to slow down the aging process from deep inside the body to the outer most layer of the skin.

Free radicals, those cells that made up of a molecule with an oddly-unpaired electron, are very unstable molecules that have lost an electron. They then attack the nearest stable molecule with a full set of electrons in its outer shell, stealing an electron, and rendering the mugged molecule unstable.  This can cause a chain reaction that eventually disrupts the viability of a living cell.  Free radical damage accumulates with age and is sped up by lifestyle factors like smoking, excessive sun exposure, and environmental pollutants.

Antioxidants are nutrients that neutralize free radicals by donating one of their own electrons and ending its electron-thievery.

Eye cells are delicate and years of free radical exposure can cause them to begin dying off, leading to vision loss and even total blindness.

RelatedThe Eyes are the Mirrors of your Health

3. Proper Diet

There are three main antioxidant vitamins: vitamins C and E and beta-carotene, which are converted by the body into vitamin A.  Many fruits and vegetables contain these vital nutrients that could greatly reduce your chances of AMD and other eye-related diseases.


Blue, black, raspberry, cranberry, and strawberries are a sweet way to get a healthy dose of antioxidants everyday.  Besides vitamins C and E, they also have other health benefits to benefit the entire body, so toss them in your breakfast cereal, salads and yogurt and you could be seeing “berry” well into your golden years.


These are not just something your grandmother eats to stay regular anymore. These dark purple gems ranked the highest in antioxidants according to a Kansas State University Study. They may not look pretty, but if you are not eating them regularly, you won’t be able to see them anyway.

Walnuts and Pecans

A mere ounce of these tree nuts has an ample amount of antioxidants in cholesterol- and sugar-free bite-sized portions that are great companions alongside the aforementioned berries in many dishes. You would be nuts not to add them into your diet on a regular basis.


This dark leafy green is not only a great source of antioxidants (fresh or cooked) but it also boasts a dose of iron, too.  In addition, kale, Brussels sprouts and even broccoli are rich in antioxidant power for healthy peepers.

Artichoke Hearts

These weird looking plants don’t resemble anything edible, but dig deep to get at the heart of the matter and you will be getting a good dose of antioxidants, along with fiber and other vitamins and minerals.

Green Tea

Tea for two, please—your left and right eye, that is.  This light, mild tasting beverage that is delicious served hot or cold is an easy way to sip a few antioxidants into your diet. If tea is not your thing, good old-fashioned coffee runs a close second in the category of best beverages with antioxidants for the eyes.

Eye Heart Supplements

The NEI study found that most Americans’ diets fall far short of the levels of antioxidants necessary to slow down age-related macular eye disease.  It can be difficult enough to include the abundance of fruits and vegetables needed to get the necessary antioxidants to be effective against vision loss, but with such strong research linking antioxidants and vision health, adding a supplement to your daily routine just makes good sense. See?


Antioxidants and Heart Health

by Health News

Oxygen is necessary for important body functions like respiration and metabolism, but when oxygen reacts with some body tissues, it creates harmful free radicals.  These unstable molecules steal electrons from other molecules, which can result in tissue damage.  An overabundance of free radicals has been associated with a number of health problems including heart disease.  Fortunately, potent antioxidants like vitamin C and resveratrol help neutralize free radicals and keep body tissues healthy.  Learning more about antioxidants and heart health may result in a few new additions to the grocery cart and a healthier body. 

Because antioxidants and heart health go hand in hand, people may want to load up on citrus fruits and red grapes.

Vitamin C offers a number of benefits to heart health.  The powerful antioxidant helps keep blood pressure under control and is linked to lower levels of lipoproteins associated with stroke.  By neutralizing free radicals, vitamin C helps to prevent hardening of the arteries, and contributes to lower cholesterol by helping to repair damaged arterial walls.

Studies on antioxidants and heart health show excellent results for vitamin C.  One study found that men who consume at least 300 mg of vitamin C daily lower chances of dying from heart disease by 40 percent.  

Related:  Natural Weight Loss Supplement: Resveratrol


Certain foods like red grapes contain a powerful antioxidant called resveratrol.  Experts suggest that it may help reduce chances for heart disease by lowering levels of low-density lipoprotein (LDL) cholesterol, or what many people refer to as "bad" cholesterol.  A review study published in Cardiovascular Drug Review links regular consumption of resveratrol to lower levels of LDL cholesterol, healthier blood vessels, and fewer blood clots in animals, but more human studies are needed. 


When it comes to antioxidants and heart health, two in particular appear to offer preventative benefits:  vitamin C and resveratrol.  People can obtain vitamin C from dietary supplements or from fruits and vegetables like citrus fruits, cantaloupe, pomegranates, berries, bell peppers, broccoli, and Brussels sprouts.  In addition to red grapes, other foods that contain resveratrol include blueberries, cranberries, and peanuts.  People can also get daily doses of resveratrol through dietary supplements. 

30 Days to Rethink How You Take Supplements



Four Healthy Living Habits for Feeling Good Now and Later

by Health News

In a fast-paced world, it can be hard to maintain optimal health, but people who have experienced both sides of the coin prefer feeling fit and healthy to the alternative.  Developing healthy habits helps people feel good right now and protects them from disease and disability that come with aging.  Four healthy living habits in particular offer great benefits now and years into the future. 

Regular exercise benefits balance, muscle mass, and bones and helps people maintain a bigger brain.

1. Adopt a Plant-Based Diet

Emphasizing fruits, vegetables, whole grains, beans, nuts, and legumes, a plant-based diet offers a rich source of nutrients and fiber and may help prevent disease.  Populations who eat plant-based diets show very low incidence of heart disease, and this type of diet may help lower cholesterol.

Researchers from Stanford University's Department of Medicine followed 125 subjects who were randomly assigned a low-fat, plant-based diet or a standard low-fat diet to determine the effects on cholesterol levels.  Results after four weeks showed significant reductions in total and LDL cholesterol for people consuming the plant-based diet compared to those consuming the standard low-fat diet.

2. Take a Daily Multivitamin

Multivitamins help compensate for missing nutrients, promote overall health, and may lower risks for cancer according to the Physicians' Health Study II, which tracked roughly 15,000 male doctors.  Researchers found that subjects who followed a multivitamin regimen showed an eight percent lower risk for developing any type of cancer when compared to subjects who did not take a daily multivitamin.

Related:  Omega 3 Fatty Acids: Benefits Linked to Preserving Memory

3. Eat Plenty of Leafy Greens

Chock full of vitamins, minerals, fiber, and phytochemicals, leafy greens offer a host of health benefits.  Adding more leafy greens to the diet can help encourage a healthy body weight and reduce chances for heart disease, high blood pressure, and Type 2 diabetes.

In a review study published in The British Medical Journal, researchers looked at six prior studies examining the effects of vegetable consumption on risks for diabetes in 220,000 adult subjects.  While eating more vegetables in general did not appear to lower risks for diabetes, consuming at least 1 ½ servings of leafy green or cruciferous vegetables lowered risks for diabetes by 14 percent.

4. Get Regular Exercise

Perhaps one of the best healthy living habits, regular exercise provides benefits for balance, muscle mass, and bones, but it also helps people maintain a bigger brain.  A study published in Neurology involved roughly 700 people who answered questions about their leisure and physical activities at age 70 and received brain scans at age 73.  Subjects who reported the most physical activity showed more healthy brain matter and less atrophy than people who were not physically active.  They also showed less white-matter lesions, often linked to poor thinking and memory.  For optimal health, most experts recommend at least 30 minutes of daily exercise, five times per week.

Everyone wants to feel good well into their golden years, and healthy living habits can help.  Making a few simple changes can offer immediate effects that only expand with time.  Adopting a plant-based diet with plenty of leafy greens, taking a daily multivitamin, and getting regular exercise offer a healthy foundation for a longer, happier life.


Here's a Quick Way to Get Soy-Free Protein

by Cindy Gray

Most vegetarians and vegans following an animal-free diet understand the importance of including protein in their diet to ensure healthy bones, skin and tissue. The easiest source of vegetable-based protein is soy. However, soy is thought to be highly genetically modified (GMO) and is high in phytoestrogens;  hardly suitable for eco-warriors and those seeking a more down-to-earth way to satisfy their protein needs without consuming ‘flesh foods.’ We suggest some of the best soy-free protein sources and what makes them so special.

best soy-free protein sources

Protein-rich Seeds

Seeds are the origin of natural nutrition and the embryonic symbol of life itself. They are also one of the best soy-free protein sources for vegetarians and meat-eaters but they must be eaten raw. If seeds are exposed to heat or roasted, the vitamins, minerals and essential oils are lost and they become a dead food.

Chia seeds are particularly high in protein, containing 2.5 times more protein than kidney beans while delivering eight times more omega-3 than salmon. They also have more fiber than rice, more vitamin C than oranges and more magnesium than broccoli!

Hemp seeds are also high in nutritional content delivering all 20 amino acids as well as being one of the best soy-free protein sources. They are also nature's highest botanical source of essential fatty acids, exceeding even the high levels found in flaxseed and nuts, so they are a key ingredient for anyone following a strict vegetarian or vegan diet.

Related:  Flax Seed Meal: Unleashing the Health Bounty of a Wonder Seed

Flaxseed has numerous health benefits.  One cup (168 grams) delivers 31 grams of protein as well as 46 grams of fiber. Ground flaxseed has more nutritional benefit than the whole seeds, so pulverize them in a blender and sprinkle on cereals, fresh banana pieces, baked goods and smoothies.

Munchy sunflower seeds have slightly less protein content than flaxseed but they are high in vitamin E to counter harmful free radical damage.

30 Days to Rethink How You Take Supplements

Nuts for Soy-free Protein

Although nuts are generally higher in calorific content than seeds, they are a staple for any non-meat-eater.

Almonds top the list for the best soy-free protein sources, delivering 20 grams of protein and 43 grams of heart-healthy monounsaturated fat from a one cup (95 grams) serving, according to the USDA. They are also high in vitamin E, fiber and many essential minerals.

Walnuts are another good source of protein with 15 grams per 100 grams which is 30% of your daily requirement. 

The USDA recommends adults should consume between 5 and 6 ½ ounces of protein per day and should get up to 35% of their calories from protein. We hope we have provided some new ideas for the best soy-free protein sources to help you enjoy a healthy and balanced diet.  


Choosing Foods that Reduce Stress Improves Your Health

by IVL Products

When feeling stressed out and anxious, people often reach for vending machine junk food, huge, sugary coffee drinks, or head for the drive through of the nearest fast food joint.  That is the absolute worse thing you can do because highly processed, high fat, sugar-loaded foods can actually increase your stress levels.  Learn to easily reduce this by eating foods that reduce stress. This simple change can greatly improve your health.

Stress Mess

Caffeine found in coffee, sodas and energy drinks are a stress bomb.  The caffeine stimulates your nervous system, which responds by flooding your body with cortisol. The sugar in highly processed foods and drinks sends your blood glucose levels soaring, which causes more cortisol to start zipping through your body.

Sugar can have another wicked effect on the body by shutting down the adrenal medulla, the adrenal gland that helps your body cope with emotional and physical stress.

Related:  Does Stress Impair Memory?

Next time you are feeling tension or a little anxious, head off a full blown stress mess by avoiding the vending machine or trendy coffee shop and selecting foods that reduce stress.

Fruits and Vegetables

Asparagus - rich in folate, B vitamins in asparagus convert to folic acid and have a calming effect on the nervous system

Swiss chard – full of magnesium, chard can help the body balance cortisol levels in the body.

Bell Peppers – especially red, orange or yellow in color, these stress busters are rich in vitamin C, which helps produce neurotransmitters like dopamine and serotonin, the feel good hormones

Spinach – rich in folate, spinach also contains iron and helps with keeping your immune system strong

Berriesberries are ideal foods that reduce stress, as they are full of the antioxidants, vitamins and minerals that will give you a natural energy boost without an ugly sugar crash

Avocados –their creamy texture is a great source of heart healthy fat that keeps you energized and feeling full with vitamins and minerals to boot

Oranges – have vitamin C, folate and vitamin B6, all nutrients that help elevate your mood and keep you calm and relaxed

Dried apricots- they are rich in magnesium, which helps keep cortisol levels in check

Fruits and vegetables will boost your mood by providing hydration and nutrients that won’t send blood sugar levels soaring only to crash in about an hour.  The filling fiber staves off hunger so you can maintain focus and manage problems without sending you running for the nearest vending machine.

Additional Foods that Reduce Stress

Many other foods can help you manage stress and keep cortisol levels in check. Avoid fast food burgers and fries in favor of salmon, lean chicken or lamb, all of which have calming B vitamins.

Bread labeled multi-grain does not always contain whole grains and can cause your glucose levels to rise dramatically. Optimally, go for the gluten free grains like quinoa, millet, or rye because gluten is known to stimulate cortisol secretions in the body.

If you want to sweeten your green or chamomile tea, two natural stress-reducing beverages, reach for xylitol of stevia based sweeteners instead of chemical based ones.

Chocolate is actually one of the best foods that reduce stress. It can actually help you reduce your stress levels. A mere ounce of the dark organic kind provides potent antioxidants to help the body fight off stress damage.

Food for Combat

In the war on stress choose your weapons wisely.  Highly processed, sugary caffeinated drinks and foods that are low in fiber but high in white sugar calories are your enemies. They cannot be counted on to save you from a stress meltdown and are traitors once inside the body.

Instead, call a truce: go au natural. No, not naked, but with foods in their most natural state like raw fruits and vegetables. 

Nuts like almonds and cashews can help calm cravings and relieve stress, so keep a small pack of them around with an ounce of dark chocolate and you’ll stay cool as cucumber.


Natural Remedies for Depression Include Three Healthy Foods

by IVL Products

Depression affects nearly 19 million people across the United States.  While a number of factors contribute to depression, many people fail to consider daily nutrition.  What we put in our mouths plays a big role in mood as well as mental focus and energy levels.  According to experts, some foods that reduce depression include garbanzo beans, turkey, and yogurt.  Each of these nutritional foods contains mood-enhancing properties and a few extra health benefits, making them must-haves for the shopping cart.  

Add foods that reduce depression like garbanzo beans, yogurt, and turkey to the shopping cart.

Garbanzo Beans

According to a 2004 study published in "Human Psychopharmacology," people with depression show high levels of homocysteine, an amino acid that can hinder recovery and endanger the heart.  Folic acid helps keep homocysteine levels in check, and garbanzo beans make a rich source of this valuable nutrient.  Studies also show that folic acid may enhance the effectiveness of prescribed antidepressants, but people should consult with their doctor before using folic acid supplements.  Garbanzo beans also provide a rich source of fiber for better digestive health.


People looking for natural remedies for depression should consider foods rich in protein, particularly turkey.  Many lean sources of protein provide amino acids that help improve mood as well as support the immune system, repair body tissues, and boost energy.  Turkey goes one step further with high levels of tryptophan, a chemical that stimulates the production of serotonin, a mood-enhancing and sleep-promoting neurotransmitter in the brain.  This might explain why people feel so drowsy and content following Thanksgiving dinner.  Other dietary sources of tryptophan include cottage cheese, milk, brown rice, peanuts, beef, and soy products.

RelatedWays to Lower Risk of Depression


Low-fat dairy products like yogurt contain calcium, vitamin D, and protein as well as specific peptides that support wellbeing.  In addition to these healthy ingredients, yogurt offers a rich source of probiotics ─ microorganisms that help maintain a healthy bacterial balance in the intestines.  Some depressed people have an overgrowth of 'bad' intestinal bacteria, which can cause problems with the absorption of micronutrients.  These compounds are directly involved in the production of the feel-good neurotransmitter, serotonin.  To get the most health benefits, people should purchase plain Greek yogurt and sweeten it with fresh fruit or lemon juice and stevia.

In light of all their healthy properties, it makes sense to add these three foods that reduce depression to a dietary plan.  People who don't like the texture of garbanzo beans might try a smooth and creamy hummus spread with fresh veggies, crackers, or chips.  Natural turkey lunch meat makes a good alternative to a big roasted bird, and probiotic supplements make a good replacement for plain yogurt.

28 Superfood Recipes for Everyday


Top Ways to Use Chia Seeds

by IVL Products

We've had buckwheat, kamut, faro and quinoa, and now it seems we can add the benefits of chia seeds to our ever-growing list of wholegrain foods.  Although ‘chia’ is technically a seed, health advisors are going crazy about the health benefits, diversity and ways to use chia seeds.

What are Chia Seeds?

Chia seeds are tiny black seeds from the plant Salvia Hispanica which grows mainly in South America. The word "chia" comes from the Mayan word meaning "strength."  Ancient civilizations such as the Aztecs and the Mayans used the seeds as a source of energy and power.

Chia seeds are a rich source of nutrients and healthy fats. Just one ounce (28 grams) of these seeds contains 11 grams of fiber, 4 grams of protein and 5 grams of Omega-3s. In addition, it delivers 18% of your recommended daily amount (RDA) of calcium, 30% of manganese RDA, 30% of your magnesium RDA and 27% of phosphorus RDA; along with zinc, potassium and B-vitamins—all in only 137 calories.

Further benefits of chia seeds include their ability to help fight inflammation.  Chia seeds are gluten-free, and they are high in antioxidants which fight free radical damage.

If you are going to be stranded on a desert island, a supply of chia seeds could be your salvation!

Related:  Flax Seed--Unleashing the Health Bounty of a Wonder Seed

The Health Benefits of Chia Seeds

We've already covered some of the health benefits of chia seeds, but they have many more uses. Those on a weight-loss program will find chia seeds are high in quality protein which reduces the appetite and temptation to snack. They are high in fiber which slows down digestion and leaves you feeling fuller for longer which can all help you lose weight.

As the chia seeds pass through the digestive tract, they feed the good bacteria, yet another boost to health. Brimming with omega-3s, another benefit of chia seeds is that it has more omega-3, gram for gram, than salmon! With all these positives, it’s no wonder that chia seeds are promoted by healthy specialists for being heart healthy, lowering triglycerides and the risk of diabetes.

Ways to Use Chia Seeds in Your Diet

Ways to use chia seeds are almost as numerous as the benefits of chia seeds.  Grind one tablespoon in a food processor and add 3 tablespoons water to replace one egg in baking recipes. Blend the seeds with coconut milk, natural sweetener and cocoa powder then leave in the refrigerator for 10 minutes to make a delicious thick pudding.

Use chia seeds to thicken soups and gravies. Just sprinkle on top, or use ground chia seeds in place of breadcrumbs. Finally, eat in salads like beansprouts or just chew on them whole as a snack.

With so many excellent ways to use chia seeds, you'll wonder how you ever managed without them. 

28 Superfood Recipes for Everyday


Three Antioxidants for Anti-Aging

by IVL Products

Extending our life spans to enjoy more of those “golden years” is the goal of almost all societies. There are never ending studies being conducted in hospitals, clinics and research laboratories around the globe to find the most effective anti-aging products that will turn back the clock. 

Anti-aging compounds called antioxidants neutralize free radicals to preserve the longevity of cells, and thus our lives.

The Three Anti-Aging Amigos

What are the best anti-aging compounds that should be in your diet?  Vitamin C and E are widely known as powerful free radical erasers, but there are other lesser-known compounds that are quickly rising to the top of the list of most powerful antioxidants.


This polyphonic compound is found naturally in peanuts, grapes, red wine and many berries.  Since resveratrol is easily absorbed and metabolized by the human body, it can quickly begin neutralizing cell damaging free radicals. 

Research is showing that resveratrol significantly helps to slow down the spread of certain cancers, cardiovascular disease and neurodegenerative diseases like dementia and Alzheimer’s. In animal studies for years, and now in human studies, resveratrol has been shown to reduce the narrowing of blood vessels lessening the risk of heart attacks (the number one killer of men and women in this country!) and strokes.

Most of its anti-aging benefits come from resveratrol’s anti-inflammatory response in the body. Chronic inflammation has long been linked to diseases of the cardiovascular system, the gums, joints and other organs.

Related:  For Healthy Aging: A Toast to Resveratrol


This is a carotenoid pigment found in trout, microalgae, yeast, crab, lobster and is highly concentrated in Pacific salmon. It is what gives the fish flesh its pinkish hue. New research over the past decade has been slow because it is very expensive to obtain, but the medical community is finding out that this is one very powerful antioxidant!

Astaxanthin (pronounced asta-ZAN-thin) is a potent anti-inflammatory and pain blocker. It reduces the inflammatory compounds that are the source of many chronic diseases and works like prescription analgesics (pain relievers) but is completely natural.  It is especially effective at suppressing levels of C reactive protein, a known cause of heart disease.

Some researchers theorize that astaxanthin is highly concentrated in Pacific salmon to give them the muscular endurance to swim upstream when they migrate.  It improves blood flow to muscles and reduces the amount of oxidative stress they suffer when working hard and helps increase endurance.

Finally, when applied topically, astaxanthin helps smooth out wrinkles and diminish age spots.


Coenzyme Q10 helps converts food into energy and is found in almost every cell of the human body.  The reason CoQ10 is as important as an anti-aging compound lies in its ability to lower blood pressure, help control blood glucose levels and neutralize free radicals ravaging cells.

Studies have shown that patients who took CoQ10 after a heart attack were less likely to have another one and had less chest pain than those who did not take it. Smaller studies involving people have also shown it to lower blood pressure.

Those with high cholesterol tend to have low levels of CoQ10 in their bodies. Though sufficient research has not been done to link this to improving cholesterol levels there has been some studies done showing taking it with prescription statins reduces the pain associated with statin treatment and restores normal cholesterol levels in the body. 


Healthy Foods That Taste Better Than Junk Foods

by Health News

Ice cream sundae or sugar-free jelly?  Chocolate brownie or granola bar?  Kettle chips or green salad?

It's often very difficult to stick to choices from your healthy foods list, since junk food, snacks and sweet treats invariably look and taste better than a healthier low-calorie option.  But just to prove that wrong, here are 10 foods that somehow manage to taste even better than junk foods—plus they help teach your body how to reduce food cravings.

Fruits rank high on the healthy foods list

1. Strawberries

Brimming with antioxidants and phytochemicals, it’s hard to beat the taste of a fresh sun-ripened strawberry. These lush summer fruits are high in vitamin C, carotenes, calcium, fiber and minerals yet are low in calories. Eating three or more servings a week of strawberries and blueberries is certainly no hardship, yet they provide a 32% lowered risk of heart attack.

2. Watermelon

Lycopene is normally associated with tomatoes, but it's present in watermelon, too. On a hot day there's nothing more refreshing than biting into a crisp triangle of juicy water melon—and that's a great tip for how to reduce food cravings too!

3. Mangoes

Mangoes are so versatile. Add them to fruit salads, eat fresh in slivers or make a delicious sugar-free dessert with them. They contain calcium, iron and lots of trace minerals as well as 17 of the 20 amino acids in the human body.

4. Almonds

Did you know that almonds are an excellent source of protein? The skins are high in antioxidants that are normally associated with fruits and vegetables. In fact, a one-ounce serving of almonds has the equivalent quantity of polyphenols as a cup of broccoli, but their calorie content is five times higher, so portion-size is the watchword!

5. Avocados

Another food where a little goes a long way is avocado. Low in fructose and high in healthy monounsaturated fats for energy, avocadoes are particularly high in potassium and B-vitamins.

6. Blueberries

Packed with fiber and antioxidants, blueberries contain high levels of nitric oxide which dilates the blood vessels and lowers blood pressure safely and naturally. What better fruit to add to your healthy foods list?

Related:  Healthy Eating Habits

7. Sweet Potatoes

It’s the beta-carotene antioxidant that gives sweet potatoes their healthy color. As well as countering the aging effects of free radicals, sweet potatoes also support the immune system.

8. Cherries

Sweet cherries are high in quercetin, the most potent type of antioxidant, along with fiber, vitamin C and anthocyanins which are important for cancer prevention. These glossy fruits should be top of your healthy foods list when they are in season.

9. Pistachios

Containing the same healthy oleic acid found in olive oil, pistachios are known to naturally help lower blood pressure.  High in lutein and beta-carotene (both good for ophthalmic health), pistachios are a good snack for dieters as they take time to shell and nibble slowly.

10. Dark Chocolate

Eating high-quality dark chocolate in small portions (1-2 squares per day) can reduce the risk of stroke, heart disease and diabetes. It helps control hypertension and fasting glucose levels and is a great snack choice for those looking for how to reduce food cravings. 

So maybe it’s not so difficult after all to stick to choices from your healthy foods list!  Choose a delicious and healthier low-calorie option from this tasty list of 10 foods that really do taste even better than junk foods!  

28 Superfood Recipes for Everyday


Six Strategies for Healthy Aging

by IVL Products

Aging gracefully and healthily may take some effort, but knowing what to avoid and what to include in your life should be a vital part of your healthy aging plan, whatever your age.

Here are some anti-aging tips to ensure that optimum healthy aging is achieved.

Exercise is an important part of healthy aging.

1. Avoid Sugar

Not only does sugar introduce "empty" calories into your diet, it is also a trigger for inflammation. Eat fruits in moderation and swap sugary drinks for low-calorie drinks; or better still, drink plenty of water. Top your breakfast cereal with antioxidant rich berries rather than sugar and you are well on your way to establishing a healthy aging, sugar-free regimen.

2. Avoid Food!

Intermittent fasting has been found to be an important part of longevity. As well as being natural detoxifying, fasting decreases excess body fat, boosts mental clarity, and controls blood sugar levels. Restricting calories has been shown in studies to be very effective at extending lifespan.

3. Avoid Stress for Healthy Aging

Stress is the biggest enemy of healthy aging. It negatively affects general health, lowers cognitive ability, and unnecessarily triggers the release of stress hormones.

4. Include Omega-3s

Omega-3s are essential for older adults. As well as improving joint and heart health, these fatty acids appear to reduce the risk of dementia and Alzheimer's by reducing brain inflammation. Omega-3s are found in oily fish, nuts and olive oil, but the only way to be sure of your daily intake is by taking an Omega-3 supplement.

Related:  Five Ways to Increase the Effectiveness of Healthy Foods

5. Include Exercise

Regular aerobic exercise is essential for healthy aging as it improves muscle strength and counters the loss of stamina that is part of the aging process. Exercise also improves balance and supports stronger bones.

Checkout what high intensity anti-aging exercises you could incorporate into your life as part of your healthy aging plan. The American Heart Association advises doing 8-10 strength-building exercises and repeating them for 10 to 15 repetitions to build and maintain strength. Use hand weights to increase the effectiveness of simple weight training exercises such as biceps curls, lunges and squats.

6. Include Vitamin D for Healthy Aging

Scientists have found that higher levels of vitamin D can help slow the aging process and protect against age-related disease. It is thought to extend the telomeres responsible for cell regeneration. Studies indicate that people who have higher levels of vitamin D live significantly longer than their counterparts.

Sunshine is a natural source of vitamin D, but it also ages the skin, so enjoy the sunshine, but protect yourself from the sun.  Wear a hat when outside in the sun; wear a loose, gauzy shirt to protect your arms; wear sunglasses to protect your eyesight; and use a natural sunscreen when getting your vitamin fix. Taking vitamin D in supplement form or eating plenty of oily fish also boosts vitamin D levels, helping the body metabolize calcium for strong bones as well as protecting against heart disease.

It's never too early to starts a healthy aging plan, so consider these six strategies and get started!

Free 30-Day Vibrant Living Challenge


Seeing Green for Anti-Aging

by Cindy Gray

An anti-aging diet must contain a lot of greens.  Immediately you might think about broccoli, lettuce, peas, green beans, etc. Well, these are all great green foods to have in your diet, but there are a few others you might be interested in that are nutritional powerhouses and should also be a part of your regular diet.


Called the King of Grains, alfalfa’s not just for cows anymore. This remarkable plant shoots its roots 20 to 30 feet down to draw out minerals from the soil not available near the surface.  It is a rich source of vitamins, A, B1, B6, C, E and K, which are critical to maintaining a health immune system.

Alfalfa also helps prevent heart disease, the number one killer in this country, by preventing the absorption of cholesterol in the gut.  That makes it a good green to toss into your next salad.

Aloe Vera

Aloe vera has been used in traditional Chinese medicine for thousands of years. It also has long been known for its skin healing and softening effects as a treatment for sun burns, eczema and psoriasis, just to name a few.

Recent clinical evidence suggests that this gel-filled plant is highly effective at fighting tumors that can cause colorectal cancer.  Its anti-inflammatory properties and ability to lower cholesterol and relieve constipation make it a good green to add to your diet. Since aloe vera does not occur naturally in foods, you will need to enjoy it juice or gel form, or take it in supplement form.


Spinach is a unique plant; chock full of iron and vitamin C.  Iron is more readily absorbed into the body when accompanied by vitamin C, so it is perfectly packaged to deliver maximum anti-aging compounds.  Research shows that in addition to the powerful antioxidants it contains, spinach also helps protect the lining of the intestinal tract. This makes for a healthier immune system to help fight off colds and quickly rid the body of toxic bacteria.

Men, take note: Spinach also helps reduce the risk of developing an aggressive form of prostate cancer, so add this dark leafy green cancer fighter to your anti-aging diet.

Related:  Seven Green Super Foods with Cancer Fighting & Heart-Healthy Benefits


Astragalus is known as an adaptogen.  An adaptogen is something that helps the body “adapt” to the damage of physical, mental and emotional stress more quickly, before it can harm your cells and overall health.  Astragalus contains antibacterial, anti-viral and anti-inflammatory compounds to help you avoid getting frequent colds, bladder infections and it helps to stimulate the immune system.

As a powerful antioxidant, astragalus also lowers cholesterol, improves heart function and protects the kidneys from disease.  Look for supplements made from the root of the plant, where all the medicinal properties are contained.


Compounds in seaweed so closely resemble human plasma that it is a great blood purifier. It also has chelating properties, meaning it converts heavy metal pollutants in our bodies to harmless salt that we can easily excrete.  Compounds found in seaweed called lignans have been shown to help treat and prevent certain types of cancers.

Seaweed is high in iodine, which stimulates the thyroid to help keep your metabolism humming along, making it a good weight loss green. The minerals in seaweed act as electrolytes to break the chemical bonds sealing fat cells, allowing excess fluids and waste trapped there to escape and be excreted from the body.

Since seaweed can be hard to find in standard grocery stores, here is a quick list of the types you should be adding to your anti-aging diet:

  • Nori
  • Kelp
  • Dulse
  • Arame
  • Kombu

Seeing green is a smart way to take charge of your health and add variety to your diet and lifestyle!


Fish-Free Wrinkle Free: The Vegetarian Answer to Omega-3s

by Health News

With supplements and a few additions to your shopping list, you can find fish-free omega-3 foods that will enhance your anti-aging diet, yet still honor your choice to live a vegetarian lifestyle. There are a lot of plant sources with essential nutrients to help keep you young, vibrant, and vegetarian!

Walnuts provide omega-3 fatty acids and help you get essential nutrients into your anti-aging diet.

Power Plants

Mother Nature offers so many healthy ways to get your much needed fish-free omega-3s and other nutrients. Here are a few:


Grinding the seeds and adding them to cookie, bread, or muffin recipes is one method to get flaxseed into your diet.  Research shows that ground flax can be used in baked goods without losing their desired health benefits, such as ALA (alpha-linolenic acid) and omega-3 fatty acids as long as you keep the oven temperature at 300 degrees Fahrenheit—or less.

Flax offers other health benefits like phytonutrients called lignans, which are antioxidants, something essential for maintaining youthful energy levels and glowing skin. As little one ounce of flaxseed can help keep obesity at bay, improve circulation and lower blood pressure.


Barley is a delicious, nutty flavored and versatile cereal grain with lots of health benefits.  It is chock full of manganese, fiber, selenium, copper, vitamin B1, phosphorus, magnesium and niacin, just to name a few of its wonderful nutrients.

The selenium in barley make it a great anti-aging food because it strengthens metabolic pathways for a healthier immune system and lowers your risk of developing some cancers, something essential for keeping you feeling young and vibrant at any age.

Related:  Vegans May Benefit From Supplements of Omega 3s and Vitamin B12

Soy Lecithin

Lecithin is produced in the liver and makes up an important part of the mucus layer in our large intestines.   It’s made up of three fat-soluble molecules that are the building blocks of cell membranes that facilitate cell communication and keep cells from sticking to each other.

Soybeans are a good source of lecithin and beneficial as a meat-free food that helps keep your liver healthy by emulsifying (breaking down) fatty deposits that can lead to high cholesterol, liver and cardiovascular disease.


Seaweed offers nutrients from the ocean not found in land-based greens.  It has long been a part of the diet of many Asian cultures and should be in your anti-aging diet plan.

Seaweed is a great source of antioxidants, anti-inflammatory compounds, and it can help regulate estrogen and estradiol levels. Those two hormones can help women lower their risk of developing breast cancer.

One nutrient that is missing from many diets and is in few foods is iodine. Seaweed is rich in iodine, which is essential for keeping your thyroid healthy. Since thyroid problems are a common problem as we age eating more seaweed salad is good idea.


If you are vegetarian you would be nuts not to be eating walnuts regularly. When consumed whole with the skin still on them you get a healthy dose of:

  • Vitamin E
  • Omega-3 fatty acids
  • Copper
  • Manganese
  • Molybdenum
  • Biotin
  • Potassium
  • Calcium
  • Magnesium

Numerous research over the last few decades have shown walnuts to help lower the risk of developing heart disease, stroke, or suffering a metabolic disorder.  Walnuts are also rich sources of antioxidants, help reduce inflammation, and support collagen production, which keeps skin smooth and wrinkle free.

No Need to Fish for Compliments

Adding these foods to your shopping list to round out an effective anti-aging diet is a smart way for anyone looking to get fish free omega-3s and other essential nutrients without eating meat.  


Detox for Clear Skin

by Cindy Gray

Detoxify for clear and healthy skinIf acne, wrinkles or cellulite have you feeling self-conscious and miserable, don’t despair! You can clear up your blemishes, smooth out fine lines and wrinkles and send cellulite packing with some herbs and supplements that can help you detox for clear skin.

First, here are some of the obvious things you should be doing to keep your skin clear, smooth and glowing:

  • Get enough sleep every night
  • Exercise
  • Wear sunscreen
  • Stop smoking
  • Wash your face before going to sleep

So now that you have sworn up and down to do all of the above, hasten the detox for clear skin with these gifts from Mother Nature:

Milk Thistle

Milk thistle is an herb with anti-inflammatory compounds, antioxidants and soothes irritation.  Taking it can help your intestines and bowels stay healthier, which is essential for getting rid of toxic substances and bacteria.  This helps reduce the bacteria that can cause acne, and helps to reduce the redness and irritation of a breakout—plus it helps keep more breakouts from occurring.

A known blood purifier, milk thistle improves circulation to the skin and its demulcent properties help form a protective layer over skin cells to protect them from environmental damage.


Actually it’s the leaves, not the heart of an artichoke, where most of its powerful health benefits can be found.

As an antioxidant, artichoke can help reverse sun damage and encourage healthy cell regeneration.  It also helps reduce inflammation, and is a rich source of peptides that work to improve the texture of your skin to smooth away wrinkles and improve circulation.


Strangely enough, this noxious weed that spreads over your lawn is good for something.  Dandelion is a good source of beta-carotene which converts to vitamin A, a known friend to skin. It also has vitamins C and D, along with a host of B-complex vitamins.

Dandelion has been the foe of green thumbs everywhere, but for thousands of years it was used to treat scurvy, skin problems like rashes, and even blood disorders.  Eating dandelion can help reduce inflammation, boost the immune system, and lower blood pressure.

Finally, dandelion is a mild diuretic, meaning it helps the kidneys flush out excess waste and water from the system; and helps to inhibit microbial growth in the urinary tract system.  When you feel good, you look good.

Related:  Five Fabulous Oils to Remove Wrinkles

Blessed Thistle

Seen in nature, blessed thistle looks wicked and spikey, but those are indicative of its detoxification powers. Blessed thistle has two anti-microbial compounds in it that are very beneficial to skin because it helps the body battle bad bacteria.

Blessed thistle also helps reduce inflammation and is beneficial to the liver so it can more efficiently remove toxins from the blood that contribute to skin problems.  The astringent properties of blessed thistle also makes it a natural remedy to treat boils and skin ulcers.


Methionine is an essential fatty acid with many health benefits for the body and skin. It helps the body eliminate fat build up in the tissues to make cellulite less noticeable.

Methionine also supports liver function, critical to removing the toxins that find their way into our bodies.  It is essential to collagen production, too. As we age, the production of collagen protein starts to decline and wrinkles are the result.  It’s also an anti-inflammatory and contains amino acids that aid the body in eliminating toxins, support healthy tissue and improve your cardiovascular system.

Detox and Glow

Don’t let acne, wrinkles or cellulite keep you indoors and make you blue. You can detox for clear skin for healthy, wrinkle- and cellulite-free skin, thanks to nature’s bounty.


The One Tactic That Can Stop Hair Thinning

by Health News

Scientists have recently discovered a new ally in the search for effective hair loss remedies – green lipped mussels. Known as Perna Canaliculus, these delicious mussels are brimming with vitamins, proteins and minerals as well as omega-3 fatty acids, antioxidants and enzymes. While research into the health benefits of green-lipped mussels was in progress, doctors discovered that these shellfish are one of the most effective hair loss remedies in nature's medicine cabinet.

To a degree, hair loss is governed by genetics, but hair thinning treatments can prevent unnecessary hair loss, as well as treating those suffering from alopecia or other hair loss problems.

Natural hair loss remedies for thinning hair include green-lipped mussel extract

History behind the Health Benefits of Green Lipped Mussels

The indigenous Maoris of New Zealand rarely suffer illness, despite their physically demanding lifestyle in a cold and damp climate. Scientists noticed that the Maoris never seemed to be afflicted with swollen joints, aches, back pain and arthritis that most Westerners suffer from as they age.

Doctors began studying the traditional Maori diet, which consists mainly of seafood, in particular green-lipped mussels. They found that the mussels were high in anti-inflammatory properties, making them a natural replacement for aspirin and ibuprofen. Another unexpected side effect of eating green-lipped mussels was that it boosted hair growth, providing a natural hair thinning treatment.

One of Nature's Most Effective Hair Loss Remedies

Further studies into green-lipped mussels found that the shellfish are exceptionally high in several components known to be effective hair loss remedies.   Shellfish are an excellent source of omega-3s and mussels contain even more powerful fatty acids than standard fish oil. As well as lowering cholesterol, supporting a healthy heart and reducing joint pain, omega-3s are known to improve skin, hair and nails. They can slow down or even restore hair loss by keeping the scalp lubricated and promoting the production of hormones responsible for maintaining a lush head of hair.

Green Lipped Mussels and Zinc

Zinc is another vital mineral that is an important ingredient in hair loss remedies. Zinc deficiency is known to cause hypothyroidism (underactive thyroid) and hair loss is a common symptom. If you are suffering from hair loss (alopecia), a boost of zinc from green-lipped mussels or a supplement of green mussel extract may be one the simplest and most effective hair loss treatments for you.

RelatedHair Loss:  Causes and Solutions

One final benefit found in green-lipped mussels is the high content of mucopolysaccharides they contain. More commonly known as glycosaminoglycans, these sugar molecules have been found to stimulate hair growth in clinical trials. They lengthen the anagen (growing stage) of hair follicles, producing the same effect as chemical hair loss remedies.

If your hair is thinning and in poor condition, take a tip from the Maoris and eat more green-lipped mussels. Alternatively, add a mussel extract to your daily diet and look forward to receiving those compliments about your thicker head of hair soon. 


Three Surprising Seafood Sources of EFAs

by Health News

Unless you’ve been living on another planet, you’ve heard about the health benefits of essential fatty acids like omega-3s.  Their long list of health benefits include:

  • Decreased risk of heart disease and stroke
  • Decreased risk of Alzheimer’s disease
  • Healthier skin and hair
  • Less risk of depression and other mood disorders
  • Better immunity

Essential fatty acids can be super health boosters

Essential Fatty Acid Foods

Our bodies cannot produce the essential fatty acids omega-3 (EPA and DHA) or omega-6, but they are essential to the healthy functioning of all the tissues.  Therefore, we must get these critical nutrients from our diet.

Omega-6 fatty acids are easily obtained through animal foods like beef, chicken and pork. It is also plentiful in corn oils. Our western diet is over-saturated with omega-6 sources of food, which is not good for us since it promotes inflammation.

Taking fish oil supplements has been touted as a way to get those essential fatty acids like omega-3, but researchers have come to discover that the fish oil used in supplements is often too unstable to be of any real benefit to our bodies.  If you have been choking those giant capsules down and suffering fish-tasting burps, stop! There is a better way.

Related:   Could Fish Oil One Day Take the Place of Statin Drugs?

What we need to be eating more of is omega-3 rich foods.  It’s pretty well known that fish like salmon and trout have a lot of omega-3s. However, you have more choices than you may realize when it comes to getting more essential fatty acid foods in your diet.

There are three surprising seafood sources of EFAs that you should start eating.


Sablefish are also known as wild Alaskan cod or black cod.  This cold-water species is generally less contaminated with mercury like king salmon and abundant in omega-3 fatty acids EPA and DHA.  In fact, Sablefish has more of the essential fatty acids than most other fish except king salmon.

Since it lives in very deep cold water, sablefish accumulate more fat which makes them easier to prepare and less likely to dry out with a little overcooking.  You can bake it, sauté it or put it on the grill and it usually turns out melt in your mouth tender.


American Shad fish is hard to find if you don’t live on a coast.  They can be found along the coast from Alaska to Mexico and all along the East coast.

American shad are loaded up with omega-3 laden fat, but they are also very bony.  It takes some practice to prepare and eat them but it’s worth the effort.  To prepare them it is easiest to poach or smoke them then flake out the meat. It makes a great addition to a salad even cold and is full-flavored enough to pair with strong garlic and chili pepper sauces.


These dull shellfish are full of healthy surprises.   They contain high levels of:

  • Omega-3 fatty acids
  • Potassium
  • Magnesium
  • Vitamins A, E, C and B12
  • Minerals zinc, iron, calcium selenium

Oysters taste the best in colder weather. They spawn May through July, which affects the taste somewhat.  You can incorporate them into a variety of stews and soups and easily get more EFAs into your diet.

It’s also worth noting that oysters are considered an aphrodisiac due to their high concentration of amino acids that trigger the release of sex hormones.  Choose farmed over wild and grind up the shells for your garden to help balance the pH of the soil.

Now you know about some main dish options to go along with the plant foods you have been eating that supply a lot omega-3 fatty acids.  Enjoy.



Three Citrus Fruits to Add to your High Blood Pressure Diet

by Health News

If regular health checks reveal elevated blood pressure (hypertension), doctors are usually quick to prescribe Atenolol, Lisinopril or one of the other branded medications to reduce the symptoms. However, nature has its own treatments, including blood oranges, tangerines and citrus peel that can all help lower hypertension as part of a high blood pressure diet.

Do You Have High Blood Pressure?

  • Normal blood pressure is <120 systolic mm Hg (the upper figure) and <80 mm Hg (the lower figure)
  • Prehypertension is 120-139 over 80-89
  • High blood pressure is considered to be in the range 140-159 over 90-99  

The symptoms of high blood pressure can include headaches, flushed skin, breathlessness when not exercising, and dizziness. If not kept in check, high blood pressure can lead to chest pain, nose bleeds and even more serious health issues.  

Ruby red blood oranges should be included in any high blood pressure diet

Introducing the High Blood Pressure Diet

You may have heard of the DASH Diet, which stands for Dietary Approaches to Stop Hypertension and that is a good model for a High Blood Pressure Diet. It recommends eating plenty of fruit and vegetables (5-8 portions per day) along with whole grains and low fat foods. Red meats, fried foods, sugary treats and sweetened beverages should all be avoided, or considered occasional treats.

Citrus Fruits in the High Blood Pressure Diet

By emphasizing citrus fruits, particularly blood oranges, tangerines and citrus peel, you can make the high blood pressure diet even more effective.

Blood oranges have a dark red pulp which is due to the presence of anthocyanin, a powerful antioxidant. They are also high in bioflavonoids, vitamins A and C, potassium, iron, calcium and fiber. These elements all help lower hypertension and prevent the buildup of bad cholesterol which can lead to heart disease and stroke.

Tangerines are another easy fruit to include in any high blood pressure diet. These low calorie fruits contain 3.5 grams of fiber and just 100 calories in one cup of tangerine segments. They also contain high levels of vitamins A and C and antioxidants, making them heart-healthy foods.

Lemon peel contains even more vitamins, nutrients and health benefits than lemon juice. Add citrus peel zest to sweet and savory dishes and blended drinks. Lemon peel helps regulate high blood pressure and is high in polyphenols which reduce cholesterol levels, making it another top citrus source to include in your heart-healthy high blood pressure diet.


Three Fruits with Big Benefits as Constipation Home Remedies

by Cindy Gray

It’s a well-known fact that people who eat a diet high in fresh fruit and vegetables are less prone to ill heath, constipation, heart disease and sickness. If you are looking for natural solutions for increasing nutrient intake or constipation home remedies, buy guava, star fruit and passion fruit and experiment with them. These tropical fruits are packed with vitamins and antioxidants, and we highlight each one for its unique benefits to counter constipation.

Check out passion fruit for constipation home remedies

The Benefits of Passion Fruit

Passion fruit is a round fruit with a wrinkly skin containing soft green flesh. It is delicious to eat fresh, add to a smoothie or consume as a healthy drink. High in fiber and vitamins A and C, passion fruit is packed with antioxidants to counter harmful free radicals and reduce heart disease.

What’s special about passion fruit is that it has enzymes that aid digestion, which makes it an excellent food for constipation home remedies. Passion fruit appears to increase the digestive juices in the stomach during digestion. It boosts electrolyte levels and acts as an effective colon cleanser, which is what makes it so good for reliving constipation.

Guava is Great for Constipation Home Remedies

Ripe guava fruits are pear-shaped and soft to the touch with a pink blush to the light green/yellow skin. Inside, the fruit may be white, red or salmon colored and flavors range from ripe strawberry to fresh citrus, depending on the species.

Guava is high in fiber, giving it value as an important home remedy for constipation. The seeds are edible and can be chewed or swallowed whole as they are excellent laxatives. Guava retains water and cleanses the intestines as it passes through, making it ideal for those suffering with bloating or poor bowel habits.

Star Fruit Aids Constipation

Star fruits are easily identified with their five lobes which, when cut through horizontally, create a wonderful star-shaped slice of fruity goodness. The fruits are ready to eat when they are golden yellow all over and the taste is mildly sour.

What makes star fruit good for constipation home remedies is that it adds bulk and water to the bodily waste.

Enjoy experimenting with different ways to eat these three tropical fruits and enjoy the benefits of these natural constipation home remedies. You may also want to supplement them with a powdered green energy drink for an extra boost of energy and antioxidants.  Finally, here’s a tip for retaining the flavor in these tropical fruits: Never refrigerate them, unless they are over ripe, as they quickly lose their sweetness. Enjoy!


Best Vegan and Vegetarian Protein Sources

by Health News

If you’re looking to increase your protein intake without consuming animal products, here’s a list of foods that are satisfying and offer up protein:

Best Vegan and Vegetarian Protein Sources

Pumpkin Seeds. ‘Tis the season! Do you have any leftover seeds from your fall festivities? You can dry them and/or roast them for a tasty addition to a salad or a satisfying snack on their own. One ounce of pumpkin seeds provides 9.35 grams of protein. They’re also packed with other nutrients like zinc and phytosterols which lower LDL (bad) cholesterol and elevate HDL (good) cholesterol.

Peanuts. You may have been raised on peanut butter sandwiches, but as a child you probably had no idea just how nutritious those peanuts are. One ounce of peanuts has 7.3 grams of protein. Peanuts also contain heart-healthy CoEnzyme Q10, niacin and cholesterol-reducing resveratrol.

Quinoa. It has the highest percentage of protein content per volume of any grain—16 percent per volume! This means that a ¼ cup (dry) quinoa has 6 grams of protein. Quinoa is also rich in magnesium, manganese, copper and phytonutrient lignans.

Best Vegan and Vegetarian Protein Sources

Cauliflower. One of cup cooked cauliflower gives you 2.28 grams of protein and a bunch of nutrients that reduce your risk for cardiovascular disease and cancer, including carotenoids (beta-carotene and phytonutrients), cancer-fighting sulforaphane, vitamin C, manganese and all kinds of B-vitamins!

Broccoli. One cup of chopped broccoli gives you 2.7 grams of protein, and a whole lot more. Broccoli contains glucoraphanin (which the body processes into sulforaphane), which helps the skin to detoxify and repair itself, along with ridding the body of H. pylori which increases the risk of gastric cancer. It also contains indole-3-carbinol, a powerful antioxidant and anti-carcinogen, which may hinder the growth of breast, cervical and prostate cancer along with boosting liver function.