Whenever I think about how busy I am juggling kids, work, and everything else, I think about how much more complicated it would be if I was sick. For some of us, a compromised immune system is more than a hassle – it’s life’s off-switch, ready to make everything we have to do a hundred times harder. The same thing happens when one of the kids gets sick. Everything gets hectic. I learned a while ago that you can cheaply shop for your immune system just by buying some specific foods and I haven’t looked back since. Here are 6 immune-supporting foods and drinks to add to your diet that I use every week to give me some protection against productivity-destroying colds and infections.   1.   Citrus Every parent knows to go straight for the orange juice when they or their kids feel a cold coming on. But why wait until the cold is already in your nose? Bolstering your immune system with precious Vitamin C from citrus fruits like grapefruits, oranges, lemons, and clementines is a great way to keep colds away completely. As for citrus juices, the nutrition facts are key. If you rely on orange juice for Vitamin C, make sure it’s a brand that offers fresh, real orange juice with a full daily allowance of vitamins. Our bodies don’t make Vitamin C and we can’t store it once we eat it. If you want to feel its effects, you need it every day.   2.   Garlic When I was little, I had a relative who made me chew a garlic clove whenever I said I felt sick. It may have been unpleasant but, in retrospect, there was a lot of truth to it! Garlic contains allicin, which gives it that pungent, sulfuric smell. It fights diseases in your body by boosting white blood cell activity. The problem with garlic is that allicin is temperamental, meaning that it degrades if you cook it too soon after chopping it. Let it stand on the cutting board for a few minutes to increase the chances that it will retain its immune-supporting properties or buy a supplement or powder rich in allicin.   3.   Yogurt You may have heard that probiotics like yogurt help with digestion. The particular way they do this, however, can also boost your immune system. By strengthening your gut barrier and resupplying your digestive system with healthy bacteria, probiotics add armor to your immune system, preventing germs you ingest from becoming sicknesses. Common probiotic foods other than yogurt include sauerkraut, kefir, and even fresh dill pickles. Look for labels that advertise live cultures to ensure you’re getting effective probiotics.   4.   Red Bell Peppers I already sold you on Vitamin C when talking about citrus fruits. Did you know that red bell peppers contain even more Vitamin C than oranges? A lot more. They also contain a ton of beta carotene, which is great for keeping your skin healthy. Granted, they’re [...]

Health standards are unique for every individual, but magazines and websites love to lump us into groups based on trends. I have to consciously stop myself whenever I feel like I’m letting these trends define what I consider healthy. For example, since heart disease kills more men than women, it’s been branded a “male problem” in a lot of health media. But heart disease, an eventual result of uncontrolled cholesterol levels, is the number one killer of men and women. It should be on everybody’s radar. Even though there are different kinds of cholesterol and everyone’s risk for developing heart disease is different, we can all benefit from the easiest change we can make – our diets – to lower our cholesterol and prevent it from becoming a problem. Here are 5 healthy foods that can do just that.   1.   Oats and Cereal The harmful, artery-clogging kind of cholesterol is called LDL. LDL responds well to soluble fiber, which is why eating oats or even high-fiber cereals is one of the first recommendations that a heart specialist will make to a worried patient. We all know about Cheerios’ reputation for being the “heart-healthy breakfast.” Soluble fiber is the reason. A breakfast of freshly cooked oats, a snack of oats and yogurt, or even an oat-based muffin or bread can have a positive effect on bad cholesterol.   2.   Nuts One mistake that people make when they’re new to health-focused eating is to assume that all fats are equal. Actually, healthy fats, like those found in nuts, help us increase the good cholesterol and reduce the bad. Nuts are high in calories but make a healthy snack in moderation, a good topping for oatmeal, or a great basis for yummy desserts if you’re feeling indulgent. Walnuts and almonds are the stars of the show, but most nuts have similar health benefits.   3.   Avocado Yet another “fatty” food that helps improve bad cholesterol levels; avocados are a great source of healthy fatty acids that help reduce LDL in overweight people. Plus, they taste delicious in a great guacamole. Here’s the trick to avocados though. They might be a great source of healthy fats, but we’re all tempted to put them on chips loaded with trans fats or in meaty tacos. In order to ensure that eating avocados is a net benefit for you, especially if you’re overweight, consider slicing them onto a salad or sandwich instead.   4.   Fish Fish are commonly known as a heart-healthy alternative to red meat and this is because they contain so much Omega-3 fatty acid. Omega-3 lowers your blood pressure and reduces the chance of blood clots. This is good news both for people who have already had heart trouble and those that want to make sure to avoid it. Many people turn to vitamin supplements to get their daily Omega-3, which is fine. The problem though is that our bodies reward us for getting vitamins from food rather [...]

Turmeric is one of those spices that you may have heard of but never really paid attention to. I’ve even heard people confuse it with curry but trust me – turmeric is more than a food flavoring. For thousands of years, Asian cultures have been using turmeric (or more specifically, a compound it contains called curcumin), as an all-purpose antioxidant, antimicrobial, anti-allergy, and anti-cancer supplement. Turmeric has an impressive repertoire of benefits that I’m going to narrow down to these 8 reasons you should be taking it every day. I know that being busy and always on the run is a big deal, but turmeric can be taken as a vitamin supplement or a powder. You can find time to squeeze it in.   1.   Nutrients All-natural turmeric has a ton of vitamins in it, including Vitamin C, B-1, B-2, B-3, calcium, phosphorous, potassium, manganese, and zinc. The health benefits of these minerals are indispensable to a balanced diet and turmeric covers them all.   2.   Antioxidants I doubt anyone takes turmeric solely for the vitamins. It’s most famous as an antioxidant and its fame is well-deserved. Oxidative damage refers to how free radicals in our bodies damage our systems by creating patterns of inflammation that lead to chronic illnesses, including cancer. Curcumin is the powerful antioxidant in turmeric that prevents free radicals from forming and jumpstarts your body’s natural inflammation-fighting systems. This means that turmeric can not only provide antioxidants, but it can stimulate your body’s natural antioxidation processes too.   3.   Improve Brain Health Brain health used to be considered a one-way journey where you peak young and then lose cells as you age. We now know that creating new neural connections and new brain cells is possible, which has huge implications for people with depression, Alzheimer’s, and other brain disorders. The curcumin in turmeric can actively decrease depressive symptoms and delay the onset of brain disorders by accelerating the formation of new brain cells.   4.   Anti-Inflammatory Benefits I already talked about antioxidants in turmeric and their effect on long-term oxidative stress and chronic illness. The anti-inflammatory benefits of turmeric go beyond that, however. The curcumin in turmeric is like nature’s aspirin: it can have a direct inflammation-reducing effect on your joints. By reducing inflammation and swelling, those suffering from rheumatoid arthritis or other autoimmune conditions should consider turmeric as a possible alternative to NSAIDs, which are fine in the short-term but shouldn’t be taken forever.   5.   Weight Loss The ability to reduce obesity-related inflammation, as well as control cholesterol and blood sugar, makes turmeric a natural fat-fighting supplement. It’s not an automatic weight loss solution, but it can make obesity less harmful to your body and improve the rate at which your healthy diet helps you lose weight.   6.   Improved Digestion Turmeric becomes a potent blood purifier once you digest it, which means that it fights toxicity in your body. This is part of how it can fight fat, [...]

I know that “spirulina” sounds like a potion ingredient in Harry Potter. I also know that being fresh and saltwater cyanobacteria, which is a colony of single-cell microscopic organisms that collect into algae, isn’t much better. But the truth is that spirulina actually might be useful in a real-life potion, if the intended effect is to give your body and brain a natural boost in function. Japanese nutritionists have known about this strain of algae for a long time. As with a lot of Eastern whole foods, we’ve been slow on the uptake. But since spirulina has started getting attention from Western health practices, we’ve seen all kinds of benefits ranging from anti-inflammatory to anti-cancer properties. Here are 7 health benefits you need to know:   1.   Dietary Nutrients Busy workweeks and long hours mean that I don’t always have the luxury of nutrient-rich dinners. Sometimes, saving time takes priority. That means that if you’re anything like me, a natural multi-vitamin source could be a lifesaver (or maybe a “life extender”). Spirulina is packed with protein, Vitamin B, Iron, and Copper and contains almost no calories. This means that you can use this superfood to get a heavy dose of nutrients without worrying about the side effects.   2.   Anti-Inflammatory Effects Spirulina is full of antioxidants, which is a way of saying that it can stop cell and DNA damage that causes inflammation and eventually leads to cancer. Oxidative damage ages your cells, increases free radicals, and can lead to all kinds of problems. The main antioxidant in Spirulina is called phycocyanin, but you don’t need to know that. All you need to know is that the inflammation at the root of tons of chronic illnesses can be slowed with antioxidant-rich foods like spirulina.   3.   Lower Cholesterol “Bad” cholesterol, as your doctor will call it, is called LDL. LDL buildup eventually leads to heart disease, which is the number one killer of both genders in the United States. Just a gram of spirulina per day has been shown to reduce levels of LDL in the body by 10% over time.   4.   Lower Blood Pressure Your blood pressure can occasionally go up during the busy week – I’d be shocked if it didn’t at some point! But chronically high blood pressure is a killer that causes heart attacks, strokes, and chronic kidney disease. Taking spirulina regularly can drastically improve blood pressure, which can indirectly prevent debilitating health conditions.   5.   Anemia Prevention Anemia is a condition characterized by blood cells that don’t have enough hemoglobin. Its effects include chronic fatigue and weakness, which can derail a busy workweek and make your life impossible. Spirulina’s ability to increase hemoglobin content means that anemia sufferers, especially older ones, can boost their immune system and reduce fatigue by taking it regularly.   6.   Strength and Endurance The same antioxidant effect that helps spirulina lower inflammation works even when the inflammation is exercise related. Feeling sore and fatigued [...]

When we talk about “superfoods,” I’m sure you’re like me and think of people scooping multicolored powders out of tubs and mixing it into smoothies. Not all of us have time during the busy week to identify as nutrition nuts or buy into the idea of spooning powdered algae into drink mixes. But I’m going to tell you honestly that you could be missing out on some amazing health benefits. One of these superfoods is called “chlorella.” Yes, I’ll save you the Google search – it’s powdered freshwater algae. Once you read the benefits it offers, though, you may be sold on its ability to prevent disease and slow the symptoms of aging. You may forget that you’re eating dehydrated seaweed, as I’ve learned to. Here are 8 amazing health benefits of this aquatic superfood.   1.   Removing Toxins Chlorella can slow down the toxic buildup in your body that leads to diseases and chronic conditions if left unchecked. Metal toxicity can poison your blood and cells and over time lead to degradation. It’s one of the reasons diets are always talking about detoxing to heal your body from the metal and chemicals that it absorbs in modern daily life. Chlorella could be part of a great detox regimen.   2.   Immune System Benefits Cold and flu season is coming up and you and I both know that if you get sick or the kids get sick then everyone is getting sick. It can throw off your whole week. Knowing that chlorella boosts immune cell numbers may be enough to convince you to start taking it before the sick season hits. There’s a chemical in it called interferon that’s like nature’s pick-me-up for a tired immune system.   3.   Better Brain Function Vitamin B-12 is a crucial vitamin for brain health. A healthy supply has been shown to increase concentration and recall memory, which will be sure to help you focus during the busy week. The issue is that our bodies have trouble absorbing most dietary B-12. We can absorb the specific type of B-12 in Chlorella, though, which gives you all its health benefits. This includes improved brain function.   4.   Higher Heart Health The same B-12 that keeps your brain going will also help your heart function better, which includes clearing up your arteries by pumping harder and increasing your healthy blood cell count. Your heart needs healthy blood pressure and cholesterol levels to last a lifetime and chlorella can give you both.   5.   Reducing Pain Aches and pains get more common as we get older. And juggling a job and kids doesn’t do any favors for your back at any age. But chronic stiffness or achiness doesn’t have to be your new normal. Taking chlorella is one way to reduce aches and pains naturally.   6.   Energy Boosts Fatigue can make your whole week grind to a halt, but synthetic energy boosters will only make you jittery (or worse) in the [...]

Apples are amazing to have around. You can grab one on a busy morning, shove it in a purse or lunch bag, eat it on the way out the door, or munch on it at night when you’re feeling a little snacky. They’re packed with vitamins and fiber and they satisfy a sweet tooth without the downsides of processed sugars. We’ve all heard the saying, “an apple a day …” and there’s actually some truth to it. All apples carry some benefits, but green apples are the ones you should be obsessed with (I know I am). Whether you cook with them or save one every day for a lunchtime snack, green apples provide a ton of benefits. Here are the 10 big ones you should know.   1. Immune System Boost Since green apples are packed with Vitamin C, they can get your immune system going. This is great news for cold and flu season sufferers, who know the worst time of the year is coming up soon. Keep an apple on hand to prevent your busy week from being waylaid by the sniffles.   2. Disease Prevention Fancy words for chemical compounds found in green apples like flavonoid, polyphenol, and antioxidant all add up to this little fruit’s ability to help you fight diseases. Since these compounds can prevent free radicals from forming, a diet that regularly includes apples could prevent some cancers, prevent liver and DNA damage, or even improve brain function.   3. Digestive Benefits Apples are a great natural source of fiber to help with digestion. They also contain tartaric and maleic acid, two compounds that can help prevent indigestion at the source. If you suffer from constipation or diarrhea regularly, green apples offer multi-purpose defenses.   4. Inflammation Reduction Antioxidants prevent oxidative stress, which is the bodily process that contributes to chronic inflammatory conditions. People who suffer from arthritis, rheumatism, or other autoimmune disorders may benefit from natural green apple products as a way to control symptoms, or even reverse inflammatory damage.   5. Skin Health We all know that aging is inevitable, but skin health is partly in our control. Skin elasticity, moisture content, and inflammation levels can contribute to looking older or younger. These things can be improved by eating more green apples. The vitamins and antioxidants prevent skin cell damage too, which can reduce your risk of skin cancer.   6. Fiber Content I mentioned that the fiber content in green apples helps with digestion. But did you know that high fiber diets can also prevent certain cancers, like colon cancer? Green apples can be both regulatory and preventative because of their high natural fiber content.   7. Stronger Bones Green apple juice is packed with calcium. Especially for people who are aging and finding their bones and teeth becoming weaker, green apples can strengthen your foundation with daily calcium.   8. Lower Cholesterol Aiding in digestion also allows green apples to help you manage levels [...]

While snacking may be tasty and satisfying, it’s a great way to gain weight if you’re not careful. Furthermore, the wrong snacks don’t fill you up with the vitamins you need to get through the day. If you have a hectic morning like two-thirds of all my mornings, you know how hard it is to prepare to eat well for the rest of the day. The right snacks can give you energy when you need it and keep you full, without making your figure fuller. Many people make the mistake of thinking a healthy snack has zero fat. The reason this isn’t true is that with no fat or protein, snacks aren’t filling. They can make you susceptible to craving junk in addition to your healthy snack. That’s why getting as many nutrients as possible from a healthy snack is the best thing for you. Even if you’re in a hurry, try these 5 healthy snacks that taste great, give you the energy you need during the busy day, and might even help you lose weight.   1.   Nuts For a lot of nutritionists, nuts are the number one healthy snack recommendation because of their many benefits.  Nuts are healthy, taste great, fill you up, and are easy to take on the go. They’re also packed with healthy fats that help you reduce your risk of cancer and heart disease, lift your mood, and as long as you eat them in reasonable servings, they can even help you lose weight. If you like the taste of nuts, almonds are the best health choice.  In addition to supplying you with fiber and protein, almonds are loaded with anti-oxidants, vitamin E, Magnesium, and Manganese. Cashews are another healthy nut.  They are also rich in anti-oxidants and vitamins such as A, D, E, and K.   2.   Yogurt Yogurt is packed with flavor and nutrients, especially if you add to it. Even by itself, it makes a great healthy snack for people on the go. It’s the easiest way to get calcium, protein, and potassium all at once. Greek yogurt also contains probiotics, which help with digestion and immune system regulation. If you have a little extra time, add some granola and berries for even more flavor and nutrients. I always have blueberries on hand to make my yogurt more enticing, both as a healthy snack or even as a quick lunch.   3.   Cottage cheese Cottage cheese is another great healthy snack that contains enough protein to fill you up. Buy full-fat cottage cheese to get the full benefits of its fatty acids and vitamins. Remember that healthy bodies need good fats to regulate the bad. I would recommend topping your cottage cheese with flax seeds, cinnamon, or both to get some added benefits and make it taste better too. They both help control blood sugar and improve digestion.   4.   Green apples and cashew butter Green apples are a an amazing snack. They’re rich in fiber [...]

Like me, you may have noticed when you’re at the store that the biggest food brands dominate the shelf space. If you are rushing through errands and don’t have time to look at labels or be choosy about fruits and vegetables, most people end up buying the food that’s the cheapest and easiest to pick up. However, after I learned about the benefits of organic foods, both to the environment and to my family, I started being a lot pickier at the store. Turns out, the cheap and easy options are also usually the least healthy. Here are 4 reasons why putting aside a little extra money to buy organic is worth it and which foods are must-buys.   1.     Organic is the Safer Choice Below I’m going to tell you about how buying organic food helps the environment, but I know not all of us have money to spare to prioritize the environment, even if we’d like to. That’s why I’m starting with something that you will have the money to spare for: you and your family’s health. I’m not talking about nutrition – I want to be clear that organic foods are safer in terms of production, not just nutrients. Non-organic foods are often grown with hormones and sprayed with pesticides that can hurt our bodies over time. They can cause immediate sickness in young kids and lead to neurological problems or even cancer. Organic foods are treated with natural pesticides, aren’t fed with hormones, and aren’t fertilized with chemicals. If you wouldn’t let your kids eat pesticide from the bottle, why let them eat it in their food?   2.     Organic is Healthier Now I am talking about nutrition because organic foods have that going for them as well. Organic foods don’t contain preservatives, making them fresher and more flavorful. They retain their natural nutrients because they aren’t treated with chemicals. In return, they help our bodies retain nutrients as well. Our body’s ability to absorb vitamins and minerals depends on the quality of our digestion and our overall health. Organic foods improve this ability while non-organic foods hinder it. This means that your family’s health can be improved in the long run with an organic diet.   3.     Organic Foods Protect the Environment Whether protecting the environment is a priority for you or a luxury, it’s a big reason to buy organic. The same pesticides that get in our bodies when we eat non-organic foods are dumped by the gallons on the crops themselves. They run off when it rains and end up in the soil and water, polluting the ocean and our own underground reservoirs. Organic farms treat their animals better as well. They receive certification based on how they feed and medically treat them. Look for labels from environmental and animal welfare protection agencies to ensure that your products support a healthier environment, as well as a healthier you.   4.     Organic Foods Taste Better I’m ending with the [...]

We live in a wonderland of food choices where we can find something to eat no matter where we are. But if we’re always picking the quickest and easiest options during the busy week (or following a strict diet or lifestyle choice), we may be missing out on certain essentials. Protein is one of the easiest to miss, which is unfortunate because it’s also one of the most important. Now you may be wondering: how do I know if I need more? Here are 4 signs that you aren’t eating enough protein. Not only can you use this information to eat more protein before it’s too late, but it may even explain some of the problems you’re already having.   1.     You’re losing muscle mass Protein fuels your muscles. It helps them grow and stay large and healthy. When you’re not getting enough protein from your food, your body tends to take the protein it needs from your large muscle groups. You’ll lose muscle mass as a result. Since muscles already lose mass naturally as we get older, this can contribute to fatigue and age-related physical problems. With enough dietary protein, you can not only prevent muscle loss – you can even build new muscle at the same time.   2.     You’re losing your hair, bones, nails, or skin The health of your hair, bones, nails, and skin are great indicators of your overall health, especially when it comes to your diet. These body parts share certain proteins in common like collagen and keratin and they’re all affected by nutrient-absorption related to digestion. If you’ve broken bones lately, noticed that your hair is thinning more rapidly, felt like your skin is unusually dry, or noticed that your nails break more easily, you could have a serious protein deficiency. Since these things are also related to aging, they may not be related to protein. But you should pay attention to the signs.   3.     You’re hungry all the time We started with identifiable problems like losing muscle and hair because those are better signs that you aren’t eating enough protein. These next two are less specific. They could be caused by something else, but you should pay extra attention if you experience either of the first two and one of these. That heavily implies a protein deficiency. If you’re not eating enough protein, your body has trouble regulating your appetite. Protein is one of the main supporters of that “full” feeling you get after eating. Getting enough protein at breakfast will prevent you from feeling hungry throughout the day. If you’re always feeling like you need a snack, it may be because you’re not eating enough protein.   4.     You’re always tired This is another symptom that could be explained by a lot of things. However, fatigue is a good sign that you’re not eating enough protein, especially if you’re experiencing the other symptoms we mentioned as well. Losing muscle mass leads to weakness. Makes sense, [...]