“Beans are among the oldest cultivated plants. In fact, fossil records demonstrate that prehistoric people domesticated and cultivated legumes for food. Today, this extremely large category of vegetables contains over 13,000 species and is second only to grains in supplying calories and protein to the world’s population. Compared to grains, legumes supply about the same number of total calories but usually provide 2-to-4 times as much protein.

Legumes are often called “the poor people’s meat,” however, they might be better known as the “healthy people’s meat.” Many legumes, especially adzuki, mung, and garbanzo, are demonstrating impressive health benefits. Diets rich in legumes are being used to lower cholesterol levels, improve blood glucose control in diabetics, and reduce the risk of many cancers. Legumes contain many important nutrients and phytochemicals, and when combined with grains, they form a complete protein. According to studies conducted by the United States Department of Agriculture, richly colored dried beans offer a high degree of antioxidant protection. In fact, small red adzuki and mung beans rated the highest just ahead of blueberries.

Beans are a very inexpensive form of good protein and the are the most popular food source among the healthiest cultures. I just bought enough beans, lentils, quinoa and buckwheat for myself, my son, daughter-in-law, and granddaughter for our trip to Costa Rica. I spent $60, including a bottle of Bragg Amino Acid, which will last us for the ten days. Compare that to meat at $10.00 a pound. I can’t emphasize enough how important beans and grains are together. They build your body with important nutritional value, proteins, enzymes, minerals, vitamins and fiber that cut your risk of heart disease, cancer, diabetes and obesity by 70%, where meat and dairy will increase your chances of all those diseases by 70%. Don’t overlook the fact that beans and grains are a healthy way to maintain your weight.

The major health benefit of beans is their rich source of cholesterol-lowering fiber. In addition to lowering cholesterol, the high fiber content of beans prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.

Beans’ contribution to heart health lies not just in their fiber but in the significant amounts of antioxidants, folic acid, vitamin B6, and magnesium these beans supply. Folic acid and B6 help lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-to-40 percent of patients with heart disease.

Intake of beans is also protective against cancer. In one analysis of dietary data collected by validated food frequency questionnaires in 1991 and 1995 from 90,630 women in the Nurses Health Study II researchers found a significantly reduced frequency of breast cancer in those women who consumed a higher intake of beans or lentils. That was not surprising, what was surprising was that only beans and lentils seemed to offer protection. Intake of tea, onions, apples, string beans, broccoli, green pepper, or blueberries did not have the same beneficial protection. Eating beans or lentils two or more times per week was associated with a 24% reduced risk of breast cancer.

I eat beans every day of my life. I cook them with buckwheat, quinoa, hulled barley and wheat berries. I also sprout them and mix them with my salads. There are a lot of different kinds of beans and they are all very nutritional. I just like mung, adzuki, and garbanzo so I stick with those three beans. I also eat lentils like red, green and French dark green. The lentils are easy to cook with buckwheat and quinoa. The dry beans can be cooked with hulled barley and wheat berries as they take about an hour to simmer. If you want to cut the time down and cook them with buckwheat, just soak them overnight.

To sprout the beans, soak them overnight, rinse them thoroughly and put them in a sprouting jar with a screen lid. Just rinse them really well in the jar and make sure to get all the water out. Place the beans in a darker part of your kitchen for three days, rinsing them twice a day until they sprout…..make sure to refrigerate after the sprout. I mix them with my salads….”

Veganurth

The hype around intermittent fasting has quickly overwhelmed the health field as both a research interest and weight loss fad. Yet, the idea of fasting is far from a new idea. Fasting has an old and unique history. Cultures all over the world have fasted for different reasons. From religious, spiritual, and cultural rituals to expressions of protest and medical research, abstaining from the consumption of food has deep and varied roots. While there may be countless ways and reasons to fast, the most recent focuses on the benefits of the body.

Recent studies reveal new data regarding the short and long-term benefits of fasting. Intermittent fasting, in conjunction with a balanced plant-based diet, has been proven to streamline and enhance the body’s functions, from increased energy to managing healthy weight to mental clarity. With that said, there is a right and wrong way to fast. It’s incredibly important to educate yourself on the what, why, and how of fasting, as well as to speak with a nutritionist or doctor before attempting it.

The Terminology of Intermittent Fasting  

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Fasting is the “willing abstinence or reduction from some or all food, drink, or both for a period of time.” There are different categories of fasting depending on the reason for abstaining from food and/or liquids. Absolute or dry fasts refer to abstaining from all food and liquids, while water fasts allow only water and no food. Intermittent fasting allows for more flexibility by abstaining from food and liquid (besides water) for a designated period of time.

Intermittent fasting is when you rotate between periods of time that you eat and periods of time where you don’t. The most popular type of intermittent fasting is called the 16/8 where “you’re technically fasting for 16 hours every day, and restricting your eating to an eight-hour eating window.” Yet, intermittent fasting doesn’t have to be this drastic. Many people opt for a 13-hour eating window instead.

While this may seem challenging, the process is simplified by your body’s natural circadian rhythm.

Circadian rhythm, also known as the sleep-wake cycle, refers to “a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals.” The internal clock is controlled by your hypothalamus and influenced by environmental factors such as sunlight and night. The circadian rhythm of your body is essentially a built-in shut off switch for at least six to eight hours every 24-hour period.

Benefits of Intermittent Fasting

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The benefits of fasting are only achieved when fasting is performed in a healthy and safe way. There is a plethora of misinformation being circulated around the internet and by word-of-mouth. One of the most important aspects to remember is that intermittent fasting doesn’t replace healthy eating and regular exercise habits. Fasting doesn’t equal a free ticket to gluttony.

With that said, when intermittent fasting is done correctly, the benefits are worth the work.

Healthy Weight Management 

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Weight loss is a billion dollar empire. From diet regimes to home-delivered meals to cookbooks, everyone is looking for the fastest and easiest way to drop unwanted pounds. The popularity surrounding intermittent fasting is largely due to its success in achieving fast and sustainable weight management.

With that said, there are a few factors that influence healthy weight management via intermittent fasting.

The first of these is psychological. Intermittent fasting teaches control over your hunger signals. When fasting, you refrain from eating, yet the desire to eat is still prevalent. Abstaining from food encourages mindfulness regarding the signals in your gut, what they really mean, and an opportunity to break bad eating habits.

The second is biological and relies on the relationship between fasting and insulin.

Insulin is a hormone that is created by the pancreas and provides cells with energy. Among other important jobs, insulin “allows the cells in the muscles, fat, and liver to absorb glucose” from the blood, which then turns into energy, is converted into fat, or breaks down proteins. Recent studies suggest that intermittent fasting results in lower insulin levels. With lower insulin levels comes the ability for the body to burn more fat instead of sugar and therefore helps combat obesity, aids in obtaining a healthy weight, and supports weight maintenance.

Aging with Agility

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While there is still much to learn about the connection between intermittent fasting and longevity, there have been some remarkable discoveries.

Research on this subject has been in the works for years. In the 1930’s, Cornell University nutritionist Clive McCay discovered that “rats subjected to stringent daily dieting from an early age lived longer and were less likely to develop cancer and other diseases as they aged.” Since that time, many studies have been conducted on the relationship between fasting and autophagy, the process that promotes cell death and regeneration. Autophagy has been seen to increase during periods of intermittent fasting, which allows DNA debris and biological waste products to be cleansed and renewed.

While there is no halting the clock, intermittent fasting may be an asset to aging with grace.

Enhanced Endurance

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We may dream of the day that exercise comes naturally, yet that dream may not be so fantastical.

Intermittent fasting has been linked to enhanced physical endurance due to a molecule called glycogen. Glycogen are molecules that store glucose, which is an essential compound made of sugar that regulates blood glucose levels, as well as other systems.

An accomplished researcher and expert on the subject, Dr. Rhonda Patrick has pioneered new research by connecting glycogen, energy, and intermittent fasting. Glycogen stores take about 10 – 12 hours to be depleted at which time fatty acids are released from tissues. These fatty acids are converted into ketone bodies, water-soluble molecules produced in the liver, which travel to tissues and are then used for energy. Therefore, according to Dr. Patrick, it “makes sense that eating within a nine-hour window and fasting for 15 hours overnight may lead to endurance enhancements.”

Best Foods to Keep Your Belly Full

Sweet and Sour Pineapple Sticky Rice/One Green Planet

Successful intermittent fasting relies on discipline and preparedness. It’s important to fill your eating time-frame with nutritional, balanced, and filling foods. This is even more prevalent for those on a plant-based diet. While vegetarian and vegan diets may feel like they add an additional challenge, it is an easy one to tackle.

One of the best ways to meet satiety is through knowing what makes food filling.

Filling foods generally have higher amounts of protein, fiber, and water, and low energy density. Prepare for your fast by consuming meals that are high in these ingredients and always make sure to drink lots of water. Use these recipes from the Food Monster App to get started.

Whole Grains

Persephone Bowl/One Green Planet

Incorporating whole grain into your meals is a great way to keep you full longer. Whole grains keep all parts of the kernel including the bran, germ, and endosperm. Whole grain digests slower, therefore the feeling of being “full” lasts longer.

Try starting your day with a bowl of oatmeal or porridge. Oats are high in insoluble fiber, yet low in calories and can be decorated with other filling ingredients such as nuts and seeds. Later in the day, try a few of these whole grain filled recipes: Mushroom and Kale Farrow Salad, Persephone Bowl, Buckwheat Pooris, or Roasted Beet Sorghum Salad With Ginger-Lime Vinaigrette.

Vegetables with Starch

Slow Cooker Winter Squash Quinoa Curry/One Green Planet

Starchy vegetables are heavier, heartier, and more robust. These include sweet and white potatoes, beets, pumpkin, corn, carrots, and a variety of winter squash. While these veggies may keep you full longer due to their high level of carbohydrates, be careful to not overuse them. Being carbohydrates, starchy vegetables also have high levels of sugar, which can be difficult for your body to break down.

Try a few of these winter squash recipes: Slow Cooker Winter Squash Quinoa Curry, Winter Squash and Sage Pizza, Winter Squash and Quinoa Rissoles, Butternut Squash Hashbrowns, and Butternut Squash, Potato and Kale Casserole.

Nuts and Seeds

Raw Cashew Almond Cheese/One Green Planet

Nuts and seeds are great additives for a meal, as well as offer a hearty snack. Sprinkle them on your oatmeal, crush and roast them in squash dishes, or keep a baggie in your purse to nibble on. These tasty morsels are great tummy fillers due to the fact that they are packed with “protein and fiber and contain unsaturated fats that can help stabilize insulin levels.”

In vegan recipes, nuts offer a buttery and savory alternative ingredient for dairy-free cheese and toppings such as these Brazil Nut Vegan Parmesan, Raw Cashew Almond Cheese, or Baked Cashew Mozzarella recipes. Seeds, on the other hand, pack a punch of flavor and nutrients. Try a few different recipes to discover your favorite seed: Baked Sweet Potato With Pesto Pasta, Tomatoes, and Pumpkin Seeds, Rainbow Salad (with a sprinkling of hemp seeds), Super Weed Green Smoothie, or Red Lentil Burgers With Kale Pesto.

Legumes

Chili Lime Lentil Tacos With Spicy Grilled Pineapple Salsa

Legumes are a staple of plant-based diets due to their versatility. Some claim that legumes are more satiating than meat. They are high in fiber and protein and low in calories.

Lentils, one of the most popular of the legume family, is a must-have ingredient for the vegan kitchen. Try a couple of these recipes featuring lentils: Red Lentil and Butternut Squash Burgers, Chickpea Spinach Stew With Lentils and Quinoa, Chili Lime Lentil Tacos With Spicy Grilled Pineapple Salsa, Red Lentil Curry With Black Tahini and Roasted Cashews.

 

Lead image source: YUUser687/Pixabay 

You may have heard the word “adaptogens” thrown around recently. But what are they exactly? You might guess from their name that they have something to do with adapting. Specifically, adaptogens are plant-based foods (mainly roots, herbs, and mushrooms) considered to help the body adapt to stress. More broadly, they have a normalizing effect on body processes and are known to help promote homeostasis. This means they can help you feel more balanced!

There are many kinds of adaptogens, and while they share some things in common, they all have slightly different effects. In fact, they do not necessarily share any common mechanisms, meaning they accomplish similar effects in different ways. Take a look at the list below to decide which is right for you! Most of these can be found in powdered or capsule form, but some can be eaten with delicious recipes

1. Ginseng

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Looking for an alternative to caffeine? Ginseng is a root vegetable common in traditional Chinese medicine that is often used as a tea. It is known to promote a feeling of increased energy and sharper cognitive function. This makes it a popular substitute for coffee, for those who would rather not have caffeine. It is also known for its anti-inflammatory properties and its ability to regulate blood sugar.

Try this Healing Turmeric Smoothie with ginseng for energy and immunity.

2. Ashwagandha

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Ashwagandha is a root that has been used for centuries in Ayurvedic medicine but has recently become popular in the west. It is known to protect against stress, heal adrenal fatigue, and promote memory function. It is also anti-inflammatory and anti-arthritic. It’s usually found in powdered form and can be added to smoothies.

3. Licorice

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Licorice is another adaptogenic root known to heal adrenal fatigue. In addition, it can help ease stress by regulating cortisol levels. It’s also used for its anti-inflammatory properties and to aid digestion. Though many people will be familiar with licorice as a candy, it can also be consumed as a tea, in powdered form, or even raw. The root itself can be chewed and has a pleasantly sweet flavor.

For a healthier alternative to candy, try this Raw licorice or these Raspberry Licorice Mini Cakes.

4. Maca

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Maca is a root that has been cultivated and used for centuries to treat infertility. It is considered to have an energizing effect and is often used to treat fatigue. It is also used to reduce symptoms of depression, improve blood pressure, and support immunity. Maca has even been shown to alleviate the loss of sex drive as a side effect of antidepressants in postmenopausal women. It is often consumed in powdered or capsule form, in tea, and in recipes that use chocolate.

Check out this Maca Hot Chocolate or this Maca Chocolate Bark for a unique chocolate experience.

5. Astragalus

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Astragalus root has been used in traditional Chinese medicine to protect against disease. It has anti-inflammatory properties and helps to support the immune system and regulate blood pressure. It can be found in powdered or capsule form.

6. Tulsi

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Tulsi, also known as Holy Basil or the “Queen of Herbs,” has been used in Ayurvedic medicine for centuries. It has many uses, but it is most commonly used to treat stress and to regulate metabolism. It is also antibacterial and anti-inflammatory. It’s also commonly used as a tea and has a pleasant flavor.

Try this recipe for Tulsi Chai to spice up your tulsi tea.

7. Rhodiola

Rhodiola is an herb that’s popular among athletes for its role in aiding post-exercise muscle recovery and can help improve stamina. It’s also an effective metabolism regulator and can help manage stress. Rhodiola is often consumed as an extract or made into tea. It has a strong flavor, which can be diluted with fruit juice, sparkling water, herbal teas, or honey.

8. Amla

Amla, also called Indian Gooseberry, is a berry used in Ayurvedic medicine. It has anti-inflammatory properties and helps to regulate metabolism. It can ameliorate the neurotoxicity of a high salt and cholesterol diet and has promising potential in reducing obesity. And like most fruits, it is full of immune-boosting vitamin C. The fruit can be eaten directly or turned into juice, but it can also be found in powdered or capsule form.

9. Cordyceps

Cordyceps fungi, featured on the Planet Earth series, seem like something out of science fiction: they attack and consume small invertebrates. Many varieties have been used medicinally for their anti-aging effects. They are known to improve brain function, increase antioxidative activity, and promote sexual function. They can be found in powdered or capsule form.

10. Lion’s Mane

Lion’s mane is a mushroom named for its unique shape. It is used to treat anxiety and depression. It can also increase energy, promote memory function, and aid digestion. The mushrooms can be eaten directly or consumed in powdered or capsule form.

11. Reishi

Reishi mushrooms are used in traditional Chinese medicine. They are known to regulate blood sugar levels, boost immune system function, treat fatigue, and fight cancer. They can be made into tea or tinctures and found in powdered or capsule form.

Try this Chocolate Reishi Latte with your breakfast for a morning energy boost.

12. Maitake

The maitake mushroom, also known as Sheep’s Head or Hen of the Woods, is traditional in Japanese cuisine, literally translating to “dancing mushroom” in Japanese. It is used to regulate blood pressure and to assist with weight loss and is even thought to help fight cancer. The mushroom can be eaten directly and has a pleasant savory flavor. It can be found in Asian restaurants and supermarkets, and like most other adaptogens it can also be found in powdered form.

Check out these Maitake Mushroom Sandwiches or these Blackened Maitake Steaks.

13. Shiitake

The shiitake mushroom is another traditional component of Japanese cuisine. Shiitakes have been studied for their promising anti-cancer properties. One of the compounds in these mushrooms has been found to inhibit the growth of tumors. They are also used to treat allergies as well as arthritis. Shiitake mushrooms can be found in most grocery stores, and like maitakes, they have a pleasant savory flavor. Though they can be expensive when fresh, they can also be purchased frozen.

Try these Shiitake Bacon Flatbreads, this Mash With Shiitake Gravy, or these Roasted Shiitakes.

While all adaptogens have known health benefits, it is important to exercise caution when adding these to your diet. Some have drug interactions, so you will want to check WebMD before trying a new adaptogen to make sure it doesn’t interact with any drugs you’re currently taking.

Even if you’re in the clear, keep in mind that these are potent medicinal substances. As with any medicine, be careful not to overdose. If you’re feeling excessive stress, taking ten doses of some adaptogen will likely make things worse! Enjoy these adaptogens in moderation, in combination with a healthy diet, good cardio exercise, and sufficient sleep if you want to take control of your anxiety.

By Alysa Bajenaru, RD

You may have heard celebrities touting the health benefits of an alkaline diet, but what is it and should you be following their lead?

An alkaline diet is typically defined as consuming 80% alkaline-forming foods and 20% acid-forming foods. But if we’re using the words alkaline and acid to define a diet, we first need to talk about pH.

What Is PH and Why Is it Important?

You probably remember from science class that pH measures how acidic or basic a solution is.

• 0-7 is acidic
• 7 is neutral
• 7-14 is basic (alkaline)

When it comes to the human body, there are strict controls in place to make sure the blood pH remains right around 7.4. Anything outside of this tight range is life-threatening. The good news is, no matter what you eat or drink, your body will maintain this delicate balance.

The foods you eat won’t change your pH levels, but they will affect how hard your body has to work to keep that 7.4 level steady. That’s where the alkaline diet comes in.

Are Acidic Foods Like Tomatoes and Citrus Bad for Me?

Just because a food is acidic in nature, doesn’t necessarily mean it forms acid in the body. To find out the acid- or base-forming potential of foods, we actually look at something called the potential renal acid load, or PRAL, a value that measures acid excretion in the urine.

Alkaline Forming Foods

• Fruits
• Vegetables
• Nuts
• Some legumes

Acid Forming Foods

• Meat
• Dairy
• Caffeine
• Sugar
• Salt
• Alcohol

You can find more complete lists and charts online, but you can see that the first step in following a more alkaline diet is to increase your consumption of fruits and vegetables.

If your diet looks more like the second column, your body is working harder to maintain that pH balance by releasing alkalizing minerals such as calcium and magnesium into the blood to buffer the acid. An acid-forming diet is low in these minerals, which means the body must get them from where they are stored in your bones—this may be a risk factor for osteoporosis.

What Are Some Health Benefits of an Alkaline Diet?

Increased fruit and vegetable intake has been linked with lower rates of osteoporosis, cardiovascular disease and other chronic diseases. Combine this with a lower intake of acid-forming foods, and you find even more health benefits like improved muscle retention and cognitive function. One study even showed a decrease in lower back pain when supplementing with alkaline minerals.

The bottom line is that eating more fruits and vegetables is always a good idea, and reducing inflammation and acid-formation in the body has multiple benefits for long-term health.

What Supplements Support Alkalinity in the Body?

• Calcium
• Magnesium
• Greens Powder
• Chlorophyll
• Spirulina Powder

Here are three tips to get you started on the path to a more alkaline diet:

• Trade your morning cup of acidic coffee for alkaline green tea or homemade green juice.
• Drink plenty of water throughout the day (try for half your body weight in ounces).
• Fill half your plate with veggies at every meal.

Alkalizing Green Juice Recipe

Ingredients:

• 1 cup water
• 1/4 cup coconut milk
• 1 cup spinach
• 1 small green apple
• 1/2 cup cucumber
• 1 stalk celery
• 1 cup romaine lettuce
• 1 lemon, juiced
• 1 lime, juiced
• 2 tsp. spirulina powder

Instructions:

Blend all ingredients together until smooth. Serve over ice or at room temperature (my favorite).