13 Curcumin And Turmeric Benefits: An Impressive Healing Spice

turmeric benefits
  • 5
    Shares

Turmeric is a spice belonging to the ginger family. It is commonly used in Asian food, such as curry. The vibrant yellow-orange color and zesty flavor make a delicious and healthful addition to a variety of dishes.

Curcumin is a yellow chemical produced by the turmeric plant. It is loaded with antioxidants!

Many studies show that turmeric is more effective than many prescription drugs. And, because turmeric is all-natural, it comes without the bothersome side effects of prescriptions.

Turmeric is one of the most impressive nutritional dietary supplements available. So read on to learn what makes this spice so unique.

13 Curcumin And Turmeric Benefits

1. A Powerful Anti-Inflammatory

When our body experiences long-term inflammation it can lead to a host of diseases. In fact, it’s now believed that most Western chronic diseases involve ongoing inflammation. This includes cancer, metabolic disorders, Alzheimer’s, heart disease and many other diseases.

Amazingly, the curcumin in turmeric is a powerful anti-inflammatory, as strong as effective as some pharmaceuticals without the side effects (1).

2. Can Help Prevent And Treat Cancer

Cancer is a horrible disease caused by out-of-control growth of abnormal cells.

Encouraging research studies show that curcumin may help prevent and treat different types of cancer. (2)

3. A Natural Painkiller

Results of a study in the European Journal of Pharmacology show that curcumin turns on the opioid systems in lab animals. This our body’s natural pain-killing response.

The U.S. Army Institute of Surgical Research recommends that burn victims be treated with all-natural curcumin instead of addictive opioids. This trend away from prescription opioids is a very good one if you ask me.

4. May Reverse Depression Symptoms

In one study, curcumin was shown to be as effective as prozac in treating patients with depression. (4) And, once again, without the side effects.

Evidence also suggests curcumin increases the brain’s serotonin and dopamine levels. (5, 6).

5. A Natural Treatment For Arthritis

Arthritis is a common condition that causes pain, inflammation and stiffness in the joints.

In a study published in Phytotherapy Research in 2012, patients with rheumatoid arthritis were given curcumin. It was found to be more effective than an anti-inflammatory drug for treating their arthritis symptoms. (7)

6. May Prevent Alzheimer’s Disease

Alzheimer’s is a progressive neurodegenerative disease that destroys the memory. One feature of Alzheimer’s is the buildup of Amyloid plaques. Research shows curcumin can help wipe out these plaques. (8)

7. Lowers Heart Disease Risk

turmeric benefits
Curcumin my lower the risk of heart disease.

Heart disease kills more people worldwide than any other disease.

There are many things that contribute to it, but curcumin may help reverse some of these processes. (9)

The endothelium is the lining of the blood vessels. It is essential in maintaining proper blood pressure and blood clotting. Studies show that curcumin can improve endothelial function, which is essential in preventing heart disease. (10)

8. A Powerful Antioxidant

Antioxidants protect our bodies from damage caused by free radicals. Curcumin is a potent antioxidant that can counteract free radicals. (11)

Curcumin can also activate the body’s antioxidant-producing enzymes. (12)

9. Lower Blood Sugar And Reverse Diabetes

Biochemistry and Biophysical Research Communications published a study in 2009 out of Auburn University that found turmeric can help reverse Type 2 Diabetes.

Furthermore, the study noted that curcumin is 200 times more potent than Metformin (a leading diabetes medication) when it comes to initiating AMPK, which improves insulin sensitivity. (13)

10. Can Help Heal The Gut

Over time, taking prescription drugs can damage the stomach floral and intestinal lining causing a host of gastrointestinal issues.

A review of all the studies assessing curcumin’s ability to manage inflammatory bowel disease found many patients improved so dramatically by taking curcumin that they were able to stop taking prescription steroids they’d been taking prior. (14)

11. Regulates Cholesterol

A 2008 study published in the journal Drugs in R & D found that curcumin was as effective or more effective at treating symptoms of high cholesterol than Lipitor. (15)

12. Reduces Risk Of Childhood Leukemia

Children under 5 are more susceptible to leukemia. However, in Asian countries there is a lower incidence of leukemia, likely related to diet. For example, curry is a popular dish there and curry contains turmeric.

Research shows that consuming turmeric may reduce childhood leukemia (12).

13. May Increase Longevity

Because turmeric is rich in antioxidants and helps prevent and reverse many serious diseases, it may add years to your life (or life to your years).

Either way you look at it, turmeric and curcumin are great choices if you’re searching for an anti-aging supplement. So read on for info about how to get the most benefits from this amazing spice.

How To Use Turmeric

turmeric benefits
Curcumin is used to flavor many dishes, including this vegetable curry.
  1. Add it to your food. Popular in curry dishes, it’s also a great way to spice up soups, eggs, meat and veggie dishes.
  2. Take it as a supplement. I recommend taking one with black pepper, which contains piperine. The piperine greatly enhances the absorption of the turmeric, like as much as 2000%. Here’s an example of a turmeric curcumin supplement with piperine.
  3. Drink turmeric tea. Here’s a simple recipe, courtesy of realsimple.com:

 Replace the water with coconut or almond milk if you prefer, and modify according to taste, adding spices such as cinnamon, ginger or cayenne and natural sweeteners.

  • 1-2 cups of boiling water
  • Add 1-2 teaspoon of ground or freshly-grated turmeric (preferably USDA certified organic to avoid contaminants and pesticides) to the boiling water. If too strong, use less turmeric. Simmer for about 10 minutes along with any additional spices. If using freshly-grated turmeric, simmer for a few minutes longer.
  • Strain the tea into a cup and add lemon, milk or honey to taste.

The Takeaway

In closing, turmeric has some awesome health benefits such as reversing diabetes and depression, preventing Alzheimer’s, cancer, childhood Leukemia, and managing cholesterol and pain just to name a few. It’s also easy to take as a supplement or use to flavor your food or beverages.

I hope you enjoyed reading about curcumin and turmeric benefits because it really is an amazing spice!

Also, if you liked this you may want to check out:

Finally, this post contains affiliate links. You can read our Affiliate Policy here.


  • 5
    Shares
Continue Reading

9 Essential Questions About Intermittent Fasting Answered

questions about intermittent fasting
  • 16
    Shares

Since I started 16/8 Intermittent Fasting last year I’ve enjoyed some pretty awesome benefits including:

  • better balanced blood sugars
  • fewer sugar cravings
  • weight loss
  • increased concentration during fasting periods
  • less time spent prepping food
  • less body pain

In the mean time I’ve received a bunch of questions about how this whole thing works. I’ve answered some of the most common ones here. I hope this helps you guys!

Intermittent Fasting Q & A

  1. What is Intermittent Fasting (IF)? It’s an eating pattern. It is not a diet. It’s eating, or not eating, in a strategic way.
  2. If I’m fasting in the morning can I still have my coffee or tea? The short answer is yes! Generally speaking, you’re free to have water, black coffee, tea, and greens powder and you should be fine. Also, if you drink one cup of coffee each morning and like to add a splash of cream you’ll most likely be okay. But, if you’re one of those people who drinks it all morning long and adds the fixins each time…then probably not. Most people can get away with consuming 50 to 100 calories during the fast, but any more than this is too much and is considered breaking the fast.
  3. How hard is it…..really?? I love this question! Ha Ha! I certainly hope that didn’t sound insensitive because I had the same question when I started. This one just tickles my funny bone. So, depending on how often you’re fasting it may take a few days to get used to. But it’s been my experience that once I adjusted I wish I’d known about IF sooner. The benefits definitely outweigh any negatives felt in the first couple of days.
  4. How much weight will I lose? This depends on several factors such as how long and often you fast, what you eat between fasts, whether you work out, age, muscle mass, metabolism and other elements.
  5. Can I work out while I’m fasting or will I pass out? Yes, you can work out while fasting. In fact many athletes (and non-athletes) plan their workouts an hour or so before they break their fast so they can eat as soon as they’re finished training. For example they might plan to work out from 12 pm to 1 pm, then eat breakfast/lunch at 1 pm.

    questions about intermittent fasting
    Intermittent fasting is a simple way to lose weight and be healthier.
  6. Do I have to do it every day? No, you can IM as much or as little as you choose. It’s totally up to you.
  7. What’s the difference between a diet and Intermittent Fasting? Dr. Michael Eades does a great job explaining the answer to this question here:
    Diets are easy in the contemplation, difficult in the execution. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution.Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty-gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.Dr. Michael Eades
  8. Won’t I have trouble concentrating and feel super tired while I’m fasting? You’d think so, but most people report having more energy and better concentration! Count me in!
  9. Can anyone try Intermittent Fasting? IM is not recommended for people who have eating disorders. Also if you’re pregnant or nursing, if you have diabetes, other blood sugar problems, heart disease or other chronic disease it is best to speak with you doctor before doing an intermittent fast. *Please note that I have been diagnosed with several chronic diseases as well as reactive hypoglycemia that was causing me a lot of problems. Intermittent fasting has helped even out my blood sugar and benefited me in several other ways.

The Takeaway

Intermittent fasting has recently gained notoriety even though it’s been around for ages. More and more studies are showing the benefits of IM on the body. As a flexible eating plan it’s a great way to lose weight and increase concentration and energy.

Have you tried Intermittent Fasting? What did you think? 

Please leave your comments and questions in the comment section below. I love hearing from you and will respond to your messages as soon as possible. Thanks!

If you’d like to learn more about IM you might want to check out:

This post contains affiliate links. You can read our Affiliate Policy here.


  • 16
    Shares
Continue Reading

16 Vital Facts About Lyme Disease: A National Epidemic

facts about Lyme disease
  • 35
    Shares

People are talking more about Lyme disease lately. And with good reason.

A bacteria called Borrelia Burgdorferi causes Lyme. The bacterium is a spiral-shaped spirochete. Try saying that 5 times fast.

But joking aside, Lyme disease is no joking matter. In fact, it’s a serious topic for any of the millions who have it or have had it.

It is a world-wide disease and it has been reported in all 50 states.

So, here are 10 essential facts about Lyme disease–what you need to know:

Facts About Lyme Disease

  1. Lyme disease is a national epidemic. Over 300,000 cases of Lyme disease are reported each year according to the CDC. This is 10 times more than previously reported. Furthermore, Lyme is under-diagnosed and under-reported.
  2. It is called “The Great Imitator”. This is because it can mimic other conditions such as arthritis, Chronic Fatigue Syndrome, fibromyalgia, Bells Palsy, ALS, Parkinson’s, Alzheimer’s, MS, ADD, Lupus and others.
  3. Less than 50% of Lyme disease patients recall a tick bite. The ticks are often the size of a poppy seed and go undetected. (1)
  4. Less than 50% of Lyme disease patients recall a rash. Despite what you may have heard, many people never get a bulls-eye rash. Some may experience other types of rashes, but many don’t recall a rash at all. (2)
  5. Lyme disease affects 6 times more people in the U.S. than HIV/AIDS, yet it receives less than 1% of the funding. And Lyme is nearly twice as common as breast cancer. Yet insurance doesn’t cover long-term treatment for chronically ill Lyme patients. So they have to pay out-of-pocket for expensive treatments. As a result, many cannot work anymore and have lost their homes simply trying to pay for proper medical care. Something is very wrong with this picture.

    facts about Lyme disease
    Ticks can be as small as a poppy seed.
  6. According to the CDC, Lyme disease is the fastest growing vector-borne disease in the U.S. Vectors include ticks, mosquitoes, flies, parasites, sandflies, fleas and freshwater snails.
  7. Anyone can get Lyme disease. But children and those with lower immune function are the among the most susceptible. People exposed to mold, parasites and systemic infection are also vulnerable.
  8. There are 5 subspecies of Borrelia Burgdorferi (the Lyme spirochete), over 100 strains in the U.S., and 300 strains worldwide. (3) And the really crazy thing is that these spirochetes are adapting to the environment. They can actually change forms to evade antibiotics. The different forms include cyst form, cell-wall-deficient form and spirochete form.
  9. The number of cases of Lyme reported annually has increased nearly 25-fold since national surveillance started in 1982. (4) And that doesn’t even include all the unreported cases.
  10. Lyme disease is transmitted by a tick bite. Ticks are everywhere. They know no borders. So if you are sick and have Lyme disease symptoms please go to a Lyme-literate doctor. Here is a link to help you find a doctor who specializes in treating patients with Lyme disease. Also, spirochetes were found in mosquitoes and horse flies, according to Willie Burgdorfer, the man who discovered Lyme disease. However, they don’t yet know the rate of transmission. (5)
  11.  The most commonly given test for Lyme is the ELISA test. But, it is unreliable and misses 35% of culture-proven Lyme disease. (6) Currently, the most sensitive test is the IgG and ImG Western Blot tests, available through IGeneX Lab in Palo Alto. www.igenex.com.
  12. People who often spend time outdoors are more likely to get Lyme. If you spend time working outside in the grass or woods apply a natural tick-repellent before going out. And make sure to be extra vigilant to check for ticks when you come inside. Also it’s best to remove your clothes as soon as you come in and wash and dry them. Finally, check thoroughly for ticks before taking a shower. This may sound like a lot of work, but it’s so much better than the alternative.
  13. Test for other tick-borne illnesses too. Examples of these co-infections include: Babesia, Tularemia, Anaplasma, Bartonella, Rocky Mountain Spotted Tick Fever and Ehrlichia. If any of these or others are present and left untreated it reduces the chances of successful Lyme disease treatment. (7)
  14. No studies show 30 days of antibiotic treatment cure chronic Lyme disease. According to ilads.org, “Short treatment courses have resulted in upwards of a 40% relapse rate, especially if treatment is delayed.” (8)
  15. When first getting bit, common symptoms include: flu-like symptoms, headaches, dizziness, fainting, fatigue, muscle pain, vision problems, nausea, loss of appetite, swollen glands, rashes, neck stiffness and pain, trouble sleeping, chills, sweats. You may want to read The Signs, Symptoms And Stages Of Lyme Disease for more details.   
  16. Lyme can cause long-term complications when it’s untreated. And, unfortunately, the average Lyme disease patient sees 5 different doctors over the course of about 2 years before being diagnosed. This was my experience too. By this time, the disease has done tremendous damage to the body and patients often end up having long-term health problems. (9)  At this point it is called Chronic Lyme Disease, or sometimes called Late Persistent Lyme Disease. Symptoms include:
  • Extreme exhaustion not relieved by sleeping or resting
  • Inability to control facial muscles
  • Heart problems, such as pericarditis
  • Tingling and numbness of the hands and feet
  • Arthritis, often in the larger joints, such as the knees
  • Short-term memory loss
  • Confusion
    facts about Lyme disease
    Failure to treat Lyme promptly can cause damage to the brain, joints and nervous system. This is the most serious stage, Chronic Lyme Disease, or Late Persistent Lyme Disease
  • Difficulty thinking or reasoning
  • Difficulty speaking
  • Getting lost in familiar places
  • Anxiety, panic attacks
  • Seizures
  • Tremor
  • Sensitivity to sound, light and smells
  • Headaches and migraines
  • Mood swings, depression
  • Sleep disorders
  • Migrating joint and muscle pain
  • Vertigo
  • Difficulty hearing
  • Vision difficulties
  • Weight gain or loss
  • “Air hunger”
  • Pain in the chest or ribs
  • “Heart block”
  • Neck pain, stiffness and cracking
  • Night sweats
  • Erectile dysfunction
  • Heart murmur or valve prolapse
  • Light-headedness, dizziness
  • Menstrual irregularity

The Takeaway

Lyme disease is a serious, debilitating disease. And it’s essential to know the facts. I hope this has helped you learn more about Lyme disease so you can protect yourself and your family.

Do you know anyone with Lyme disease? Please share your thoughts and experiences below. I love hearing from you and will reply to your comments as quickly as possible.

Also, for more about Lyme disease you may want to check out:

Finally, the information provided in this article has not been evaluated by the FDA and is not intended to treat, prevent, diagnose or cure any disease or health problem.

This post contains affiliate links. You can read our Affiliate Policy here.


  • 35
    Shares
Continue Reading

5 Good Reasons To Drink Coffee Every Day For Better Health

  • 29
    Shares

By contributing author– Rudy Caretti (biography below)

“So, you love coffee? You are not the only one. Fortunately, an everyday dose of coffee in the right quantity is attributed to various health benefits.

5 Reasons To Drink Coffee Every Day

1. Coffee helps you perform better during workouts.

You may already know, but most supplements taken by athletes contain coffee extracts such as caffeine. There is a scientific reason behind this. Caffeine has several effects on the human system that causes one to do better during physical activity. When taken 30 minutes before any physical activity, black coffee promotes the release of endorphins. These hormones are responsible for our happy moods and adrenaline. These two hormones cause the body to respond positively to any training, leading to better results.

Besides, caffeine alters the way the nervous system responds to pain. This causes the body to endure more strenuous reasons to drink coffeesituations. In this case, your muscles will tolerate longer sessions of intensive endurance- and strength-building exercises.

In a nutshell, caffeine can propel one to train harder, thus improving their results. No wonder scientific research has found coffee can improve athletic performance by about 11-12%.

2. It is loaded with minerals and antioxidants.

The red berry is one food substance packed with many essential nutrients. If you prepare your cup rightly, you are sure to ingest these into your body.

Also, some of the nutrients obtained by drinking coffee include:

  • potassium
  • magnesium
  • niacin
  • riboflavin
  • pantothenic acid

Coffee also contains more antioxidants than a single serving of fruits and vegetables combined.

3. Coffee can keep diseases at bay.

Research shows coffee can help keep dangerous diseases away. Some of these diseases have claimed the lives of many people. Others do not have any known cure. Luckily, one can lower their chances of contracting such ailments by drinking coffee. Some of the said ailments are listed below.

  • Parkinson’s disease: According to Mayo Clinic, “Parkinson’s disease is a progressive disorder of the nervous system that affects movement. It develops gradually.” A 2002 report published in the Annals of Neurology showed those who drank java daily lowered their chances of suffering from Parkinson’s by 32% and 60%. This finding was unique to those who enjoyed caffeinated coffee only.
  • Diabetes II: A study by Harvard School of Public Health researchers looked at information collected over 4 years on people with diabetes II and some without. The study was divided into 3 sections. The researchers were interested in finding the relationship between type 2 diabetes and the kind of diet the study subjects were eating. The results showed that among the 7,269 subjects, the people who took at least one cup of coffee each day for those 4 years decreased their chances of developing diabetes II by 11%.
  • Cardiovascular diseases: Contrary to the popular belief that caffeine in coffee can lead to high blood pressure and consequently endanger your heart, research has shown the effect is dismal. Regular intake will not only cause the blood pressure risk to disappear, but also lower your chance of developing heart disease by 20%. This finding was upheld by a Korean study published in 2014. The study found that taking coffee in moderate amounts reduces one’s disposition to coronary artery calcium (CAC). CAC is a key indicator of possible cardiovascular disease.

With the burden of such ailments off your shoulders, you are likely to lead a long, healthy and happier life. No wonder, another benefit you could be enjoying by simply sipping your cup of Joe is the possibility to live longer.

4. It makes your skin and hair blossom.

As mentioned earlier, coffee is packed with many antioxidants and minerals which could help keep your skin healthier and glowing. When the body is getting rid of various toxins successfully, one part that is likely to blemish is your skin. Also, the vitamins and minerals cause your hair to grow faster. Also, did you know you can treat your hair with a cool brew of a strong pot of coffee to make it shiny, stronger and healthier?

reasons to drink coffee5. Coffee improves your mental health.

Good mental health is a result of a combination of several factors. However, the most important one is happiness. Most benefits of coffee discussed above work together to make you a happier person. In this regard, you are likely to enjoy better mental health. There are other ways, however, coffee could be good for your mental well-being.

Based on a 2011 Harvard study, people who enjoyed at least 4 cups of coffee daily lowered the risk of falling into depression by 20%. Depression is one of the many mental disorders that can deprive one the joy of leading a fulfilling life.

The Takeaway

In conclusion, coffee is a delicious beverage many of us enjoy each and every day. There are many reasons to drink coffee including health benefits for our skin, hair, mental health and disease prevention.

For more about coffee, you might like you check out: reasons to drink coffee


Author, Rudy Caretti, has more than 15 years of experience in the coffee industry, a passion that started in Italy within the family business and brought him to found Gimoka Coffee UK and G Coffee Pod with a group of friends, who share the same passion.

Since he roasted his first batch of coffee seeds as a teenager, he was fascinated by the many ways it can be processed to get the many distinctive flavors we all love.

As a coffee connoisseur, Rudy has always been aware of the vital role coffee plays in people’s social life. And he is especially active through the company’s social media and blog. He loves sharing his knowledge with readers around the world, writing and posting articles that range from the coffee brewing techniques to raising awareness of the importance of responsible production to help protect the rights of farmers and protect the environment.

Facebook | Twitter | Google+

This post contains affiliate links. You can read our Affiliate Policy here.


  • 29
    Shares
Continue Reading

Top 20 Best Healthy Snacks

healthy snacks
  • 63
    Shares

Who can deny that snacking is an American tradition (at least in my family it is)? What we graze on during the day has a big impact on our health.

Do you have a favorite snack food? Chips, Oreos, Cheetos or Twinkies perhaps? No judgement here. My snack choices haven’t always been perfect either.

Just some food for thought….

As you probably guessed, the best snacks are those packed with nutrients and protein, which fuels the body until the next meal. These snacks are full of flavor, and dare I say, even fun to eat!

I used to teach preschoolers, what can I say? 🙂

20 Healthy Snacks

  1. Nut Butter

    Peanut butter, peanut butter, how do I love thee? Let me count the ways….but, I digress.

    Seriously, who can resist the creamy, nutty confection that is peanut butter?! And don’t forget the lesser known nut butters: hazelnut, cashew, almond and walnut.

    According to the Harvard School of Public Health Nutrition Source, several large studies over the past few years “have shown a consistent 30 to 50 percent lower risk of heart attack, sudden cardiac death or cardiovascular disease associated with eating nuts several times a week.”

    Plus, 2 tablespoons of peanut butter has 7 grams of protein and 180 mg of potassium. Just make sure to check out the ingredient list and avoid added sweeteners and trans fats, especially “partially hydrogenated oil”. Also, don’t bother buying the “low-fat” nut butters. Manufactures of these products simply replace the fat with sugar.

  2. Cottage Cheese

    Once considered a “diet food”,  cottage cheese is now a fan favorite of weight lifters, other athletes, and health foodies alike. This is no surprise considering the whopping 28 grams of casein protein in each cup of cottage cheese.

    A summer favorite of mine is eating a sliced tomato, straight from the garden, topped with cottage cheese and plenty of Himalayan Pink Sea Salt. Sounds weird, tastes great! You also might like to try cottage cheese with fresh pineapple. Delish!

  3. Berries

    healthy snacks
    Berries are a low-sugar, antioxidant-rich snack.

    Strawberries, blueberries, blackberries, raspberries, cranberries, gooseberries and elderberries just to name a few…They are colorful, juicy, sometimes sweet, and full of vitamins and antioxidants (1).

    Enjoy a cup of berries with a splash of cream for a decadent treat.

  4. Whey Protein Shake

    Whey protein can help you gain muscle, lose fat, and increase strength (2). I sometimes drink one as a meal replacement and I’m amazed how long it satisfies my hunger. You might like to try My Favorite Peanut Butter Protein Shake.

    Most people tolerate regular whey protein concentrate, but if you have digestive symptoms you might find that isolate or hydrolysate is better suited for you.

  5. Hard-Boiled Eggs

    Eggs are incredibly nutritious (3). Like, the perfect food. They are high in protein, healthy fats and amino acids.

    They’re also high in cholesterol, but despite what you may have heard in the past, eating high-cholesterol foods does not increase cholesterol for the majority of people (4).

  6. Plain Greek Yogurt

    It’s creamy and rich in protein and probiotics. It can also cut the appetite and help with weight loss (5).

    You may want to add berries, other chopped fruit or nuts to raise the vitamin and fiber content.

  7. Cheese

    Cheese has many vitamins and minerals, including calcium, zinc and vitamin K2. Eating it can help prevent osteoporosis and heart disease (6). And the fat in cheese can help you feel full longer, preventing cravings and helping you make it to the next meal.

  8. Jerky

    Jerky is meat, such as veal, beef, turkey or venison which is dried and cut into strips. It is low in carbohydrates and high in protein.

    The healthiest kind is made at home. But the kind you see at the grocery store has all sorts of added preservatives and sugar so please keep this in mind.

  9. Dark Chocolate

    healthy snacks
    Dark chocolate is full of antioxidants and makes the perfect snack.

    Are you surprised chocolate made it to this list of healthy snacks? Pretty cool, huh?

    Studies have shown that dark chocolate eaters have a lower risk of heart disease (7). Eating chocolate can also improve brain function.

    Choose dark chocolate with a 70-85% cocoa content (minimum). Any less and you’re looking at a lot of sugar.

  10. Deli Rollups

    Simply take a slice of meat, such as turkey and a slice of cheese. Roll it up, and voila! Another favorite is spreading cream cheese on the turkey and wrap it around a dill pickle. You can slice it first, or simply eat it like this.

  11. Canned Tuna

    Another high-protein snack, tuna is a great choice if you’re on the go. Just be sure your office buddies are cool with the smell if you decide to pop open a can in the afternoon.

  12. Veggies And Hummus

    If you’ve never tried hummus I encourage you to give it a try. Some might say it’s an acquired taste, but I’ve loved it from my first taste and make my own from home.

    I throw some white beans, garlic, lemon juice, cumin and olive oil in the blender and it makes the most delicious hummus in no time.

    Here’s a similar recipe you might like to try:  Super Easy Hummus

  13. Protein Bar

    Homemade ones are the best, in my humble opinion. But if you like to have prepackaged ones on hand I recommend you try the Luna, Kind and Quest ones.

  14. Kefir Smoothie

    Kefir (pronounced like “Kiefer Sutherland” the actor in 24, love that show) is full of tummy-loving probiotics and protein.

    On its own, kefir is tart (and perhaps a little “gloppy”), and many prefer to drink it in a smoothie.

    I love this handy Mix-And-Match Kefir Smoothie Chart for creating tasty smoothies, chock full of delicious flavor and nutrition.

    (You can read more on probiotics in What Are Probiotics And Where Can I Find Them? and 7 Reasons To Take Probiotics)

  15. Seeds

    Pumpkin, sunflower, hemp, flax and chia seeds give you quick, long-lasting energy and satiety. They can be eaten by themselves or in smoothies, oatmeal or granola. One serving of pumpkin seeds (pepitas) has 7 grams of protein.

  16. Bean And Cheese Mini Quesadilla

    Smash 1/3 cup of black beans and spread it on a small tortilla. Sprinkle with 1/4 cup shredded cheddar cheese and 2 tablespoons of salsa. Warm in a skillet or pop it in the microwave for a few seconds just until the cheese melts.

    This is a tasty mini-meal/snack that stays with you.

  17. Milk (2% Or Whole)

    Milk is a great source of high-quality protein, as well as vitamin D, calcium and B12. It is linked to higher bone density in humans (8).

    Do not, I repeat, do not worry about the fat in whole milk. As long as you drink a serving size you’ll be fine. The fat keeps you satisfied longer. More importantly, growing research shows a myriad of health benefits of consuming full-fat food versus low-fat (10).

    According to Dr. Mercola, “Accumulating research is showing, however, that this switch to low-fat has not only caused rates of chronic disease to skyrocket; it’s also been making people fat.”

    Please keep in mind, some people are allergic to the sugar in milk, lactose. If you’re lactose-intolerant you’ll want to stay away from milk and other dairy products. There are dairy-free milks on the market, such a coconut, soy and cashew milk which should be fine for you to drink.

  18. 4-Ingredient Peanut Butter Energy Bites

    Liv over at Healthy-Liv.com posted this easy recipe for these incredibly yummy energy bites.

    I just made them for my family to enjoy. But let me warn you, it’s hard to eat just one!

  19. Frozen Grapes

    The perfect sweet treat!

    The anthocyanins and resveratrol in grapes reduce inflammation and lower your risk for disease (9)

  20. Homemade Guacamole And Tortilla Chips

    My personal favorite. 😉 I can eat an entire bowl of freshly made guacamole all by myself…it’s that’s good! (Not that I’m recommending you do this, just keepin’ it real.)

    Here’s my favorite recipe:

Quick And Easy Guacamole

Quick And Easy Guacamole

Ingredients

  • 3 to 4 medium avocados
  • 1/4 to 1/2 onion, chopped
  • 1 to 2 firm tomatoes, diced
  • 1/2 cup chopped cilantro
  • 2 tablespoons freshly squeezed lime juice
  • sea salt and pepper to taste

Instructions

  1. Cut the avocados open lengthwise. Remove the pit with a large knife. Scoop out the flesh into a bowl.
  2. Mash the avocado flesh with a fork, to your liking.
  3. Chop and stir the other ingredients.
  4. Enjoy the guacamole right away.
  5. Store in the fridge, tightly covered with plastic wrap to help prevent browning (if you have any leftover)
http://www.lorigeurin.com/top-20-best-healthy-snacks/

The Takeaway

There are so many delicious snacks to choose from. And the best ones are those that help you become the healthiest, strongest version of yourself.

What are your favorite healthy snacks? Please share below in the comments.

Also, you may want to check out this video below for more great healthy snacking ideas.

This post contains affiliate links. You can read our Affiliate Policy here.


  • 63
    Shares
Continue Reading

The Health Benefits Of Rebounding On A Mini Trampoline

benefits of rebounding

What’s airborne and wears a big smile?

You…jumping on a mini trampoline!

Corny jokes aside, rebounding is one of the healthiest (and most fun) activities you can do.

It improves lymph flow, is easy on the joints, increases strength and bone mass and is great for detoxing.

The NASA Rebounding Study

Astronauts lose muscle and bone mass in space due to the weightlessness they experience in the zero gravity environment.

NASA was looking for an exercise which would help astronauts regain bone and muscle mass. As you probably know, weight-bearing exercise increases bone mass.

In 1980 NASA studied the benefits of rebounding. They learned it is a highly effective weight-bearing exercise which is easy on the skeletal system and joints.

When rebounding the pressure, or G-force, is more evenly distributed throughout the body. In contrast, when you’re running almost all of the pressure is at the ankles, which can lead to injuries.

These findings were recorded in The Journal Of Applied Physiology.

And more good news for those of you who despise running — NASA’ s research showed that rebounding can be twice as effective as running on a treadmill! (1) 😉

Benefits Of Rebounding

1. Improves balance

In a study of elderly women, significant improvements in postural balance were recorded after the women completed trampoline workouts for 12 weeks. (2).

2. Relieves stress

Turn on some upbeat jams and jump your worries away!

Once your blood starts pumping you’ll forget about your to-do list.

3. Circulates oxygen to the tissues

Oxygen is vital for survival and strengthens our cells.

In one study, participants jumping on a trampoline showed increased oxygen uptake. Because of gravity changes that take place when rebounding, more oxygen is able to get to the cells. (3)

4. Improves lymphatic circulation and detoxification

Our lymph system is in charge of moving the “junk” out of our bodies.  And exercise encourages this full-body detox.

The up-down movement of rebounding is one of the best ways to increase lymph flow, helping move toxins out.

Many holistic doctors recommend it for their patients.

You may want to read more about the lymph system here.

5. Improves the resting metabolic rate

As your muscles grow stronger, your body burns more energy when it is at rest. This can help if you’re trying to lose weight.

6. Strengthens the heart and other muscles

Rebounding provides cardiovascular benefits and strengthens the heart muscle.

According to James White, Ph.D., director of research and rehabilitation in the physical education department at the University of California at San Diego (UCSD), jumping offers many benefits to other muscles as well:

Rebounding allows the muscles to go through the full range of motion at equal force. It helps people learn to shift their weight properly and to be aware of body positions and balance.

7. Increases bone mass

As I mentioned above, the NASA study showed astronauts returning from space had improvements in bone density after doing rebounding workouts.

8. Strengthens the immune system

The rebounding movement stimulates the body’s immune system due to the increased G-force.

The immune cells include the macrophages and T-lymphocytes. Their job is to rid the body of harmful bacteria, viruses and cancer cells.

How To Do A Rebounding Workout

If you’re just starting out, I suggest taking it slow.

Rather than jumping too high, you can start with small bounces, keeping your feet in contact with the trampoline or mini trampoline.

As you get used to the feeling of being on the trampoline you can jump a little higher, increase the intensity, or try a variety of different moves such as high knees, jumping jacks and trampoline squats.

But if you like to keep it simple, feel free to do a basic bounce.

I usually rebound 5-15 minutes a day for detox.

The Takeawaybenefits of rebounding

Rebounding on a mini trampoline has some pretty impressive health benefits. These include increased muscle and bone mass, enhanced digestion, detox and lymph drainage.

Purchasing a mini trampoline is a small investment. I bought mine through Amazon.com and it only cost $27.22 (with Prime shipping). I’m really happy with it.

You can check out the mini trampoline I bought here.

Do you own a trampoline? Can you think of more benefits to add to this list?

If you enjoyed this article, you might like to read:

Here’s a beginner’s rebounding workout you might like to try.

 

This post contains affiliate links. You can read our Affiliate Policy here.


Continue Reading