For many people, adopting a healthy diet often feels like a series of sacrifices: skipping appetizers, cutting back on carbs and saturated fats, or giving up desserts altogether. But what if there was something you enjoy that’s actually good for you? And no, I’m not referring to chocolate (which, in moderation, can be quite beneficial!).
This time, it's nuts that are getting attention. Previous studies have shown that higher nut consumption is linked to improved heart health and lower rates of cardiovascular disease. For instance, several trials have associated eating nuts with lower blood pressure and cholesterol levels. Plus, nuts are a key component of the Mediterranean diet, known for its heart-healthy benefits.
Health Benefits of Walnuts
A 2018 study highlights walnuts as an especially beneficial option. This isn’t the first time researchers have arrived at this conclusion. A prior analysis involving 365 participants across 13 trials found that diets rich in walnuts resulted in lower total and LDL ("bad") cholesterol compared to other diets. Since then, further studies with larger participant groups and longer follow-ups have been published.
The latest analysis reviewed data from 26 studies, involving over 1,000 participants. Those who included walnuts in their diet showed:
- Lower total cholesterol (about 7 mg/dL, or a 3% reduction)
- Lower LDL cholesterol (about 5.5 mg/dL, a 4% reduction)
- Lower triglycerides (around 4.7 mg/dL, a 5.5% reduction)
- Lower apoprotein B (a protein linked to heart disease) by nearly 4 mg/dL
Although these reductions in blood lipids were modest, larger improvements (like a 12 mg/dL decrease in total cholesterol) were noted when compared to a typical U.S. or Western diet, which tends to be high in red meats, fatty dairy, and sugary foods.
Many people worry that a diet high in fats, such as those from nuts, might lead to weight gain, but fortunately, participants on the walnut-rich diet did not experience any weight gain.
Moreover, newer studies have also pointed to the health benefits of walnuts, including improved blood lipids and potential brain health protection.
What Makes Walnuts So Healthy?
While the findings are intriguing, they raise the question of whether walnuts are uniquely beneficial. It could be the type of oils in walnuts that contribute to their cardiovascular advantages. Walnuts are rich in polyunsaturated fatty acids, which are healthier than saturated fats. They also contain alpha-linolenic and linoleic acids, which may have anti-inflammatory properties that promote healthy blood vessels and positively impact blood lipids.
It's important to note that not all nuts are created equal. Many nuts, such as almonds and cashews, are high in monounsaturated fats, along with polyunsaturated fats. While these are healthier fat options compared to saturated and trans fats, walnuts' unique combination of fats and polyunsaturated fatty acids may offer specific benefits for heart health.
Why Whole-Grain Rice a healthier choice than white rice?
Whole-grain rice comes in various colors, including gold, purple, red, and black, but the most common type is brown. This refers to the natural color of the grain rather than a specific variety.
When rice is milled and polished to remove the bran and germ, only the starchy endosperm remains, resulting in white rice. Unfortunately, this refining process also removes important nutrients. In contrast to white rice, brown rice is richer in fiber, several B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron. Studies indicate that replacing white rice with brown rice may help improve blood sugar levels and assist with weight management.
You can find various types of brown rice at the store, including aromatic long-grain basmati rice (popular in Indian dishes) and jasmine rice (a favorite in Thai and other Southeast Asian cuisines). To cook brown rice, combine one cup of rice with about two cups of water (or low-sodium vegetable broth) in a saucepan with a lid. Bring it to a boil, then reduce the heat, cover, and let it simmer for 45 to 50 minutes. For convenience, consider cooking a large batch and freezing individual portions for up to several months.
Now, mushroom coffee is gaining popularity, with enthusiasts claiming it offers various health benefits, such as improved sleep, increased energy, better focus, enhanced immunity, and reduced inflammation.
Let’s explore whether the health claims surrounding mushroom coffee are valid.
What is mushroom coffee?
Mushroom coffee is typically made using medicinal mushrooms, not the typical ones you find at the grocery store. Common varieties in mushroom coffee blends include chaga, lion's mane, reishi, cordyceps, king trumpet, and turkey tail, all selected for their potential health benefits. By the time these mushrooms are harvested, dried, and processed, their presence is often subtle, especially when mixed with coffee beans, cacao, or tea blends like matcha or chai. Most people describe the taste as "nutty" or "earthy," or they might not notice any flavor at all.
What are the potential health benefits of mushroom coffee?
The concept behind mushroom coffee is straightforward: to tap into the health advantages of medicinal mushrooms in a convenient and (hopefully) tasty coffee drink.
Many mushroom coffee brands highlight the use of mushrooms in traditional medicine, tracing back thousands of years to Chinese and Ayurvedic practices. They claim benefits like improved mental and physical performance, enhanced immunity, and better sleep. Some even suggest that mushroom coffee could aid in weight loss by boosting metabolism and fat burning.
However, there’s a lack of research on medicinal mushrooms specifically involving humans. While studies on cells or animals do show promising health benefits from consuming medicinal mushrooms, it’s unclear if the same effects apply to humans.
So, is mushroom coffee worth trying?
Possibly. Mushrooms come with various health benefits. A recent review published in the journal Molecules suggests that the medicinal mushrooms commonly found in many coffee blends can boost immunity and may help regulate metabolism. Their high antioxidant content might also contribute to slowing down the aging process.
That said, there’s still a shortage of well-structured clinical trials on humans. Plus, none of the existing research directly involves mushroom coffee, so it’s uncertain whether any health benefits survive the processing and blending of mushrooms into coffee drinks.
In the end, swapping your regular cup of coffee for mushroom coffee might not be harmful, especially if you're okay with paying a little more. However, you might get more benefits by enjoying a side of shiitake mushrooms with your morning eggs and coffee. They’re low in calories and fat, high in fiber, and tasty to boot!
The idea that a vegan diet cannot provide enough protein to support a healthy lifestyle is one of the most persistent myths about it. But if you know where to look, it's actually quite simple to get the daily recommended amount of protein! If you need a little pick-me-up, there is an amazing selection of vegan protein powders available, but the best course of action is to get your protein from whole foods like beans, lentils, and vegetables.
Put dry beans in a big pot, then add water to cover them. Soak overnight OR heat in a pan until boiling. Simmer for one hour on low heat, after which you reduce the heat. Drain and set aside. Return the pot to the stovetop after cleaning it.
After thoroughly patting the chicken dry, season it with salt and pepper. In the pot, heat 1 tablespoon of neutral oil over medium-high heat. The chicken should be added in an even layer, and it should be cooked for 5 minutes on each side, or until it is mostly done and starting to brown. Transfer it to a bowl after being removed from the pot.
Cook for 5 minutes after adding the onion, tomatillos, and jalapenos to the pot. Cook the garlic for a minute after adding it. Add salt and pepper to taste.
Add the aromatics to the melted butter. Add the spice mixture once it begins to bubble. Cook until fragrant, about 45 seconds.
To thicken the chilli, mash a few of the beans against the pot's side with a spoon. Taste it and adjust the seasoning to your liking. Spend an additional 10 minutes cooking after adding the heavy cream. Cut the heat off.
Pour the chilli into bowls and top with your preferred garnishes. Enjoy!
The medicinal fungus chaga (Inonotus obliquus) is indigenous to Russia, Siberia, Europe, Canada, the northern United States, and East Asia. This fungus may grow on a variety of different deciduous tree species, such as beech, oak, alder, and ash, although it mostly thrives on birch trees (Betula spp.). On the trunks of these trees, chaga grows as a conk, a dark brown or black woody growth that resembles a crusty, charred mass.
Chaga has brilliant, rust-colored meat packed of antioxidant chemicals behind its thick, woodsy shell. Chagaga is sometimes referred to as a “medicinal mushroom” despite not being a true mushroom since it is a fungus similar to mushrooms.
Customary Applications of Chaga Mushrooms
Folk medicine from Siberia, Russia, Scandinavia, and Native America has a long history of using chaga. Chaga was thought to provide a variety of therapeutic benefits in various ancient medical systems. It has been applied topically to treat skin issues and is traditionally used by Siberian indigenous peoples to treat respiratory infections, aid in digestion, lengthen life, and reduce colds.
Traditionally, chaga conks are made into a fine powder by grating them and then preparing them as a tea or decoction. These days, this powder can be consumed as a capsule, tincture, tea, or powder.Both on its own and as an ingredient in therapeutic mushroom mixes, chaga is accessible. Blends of mushrooms are frequently offered as powders that may be added to other liquids for everyday usage.
As an adaptogen with the ability to improve a wide range of medical ailments and promote general health, chaga's popularity has grown dramatically in recent years. Current scientific study is exploring the various health advantages of chaga while also drawing on traditional wisdom.
Nnutrition from chaga mushrooms
The multitude of bioactive components found in chaga are what give it its health benefits. The following are some of the main ingredients in chaga:
Polymer-coated
Beta-glucans, a polysaccharide with immune-stimulating qualities, are abundant in chaga. These substances may boost the function of immune cells, including T-cells and macrophages, aiding the body's defense against illnesses and infections. Moreover, oats, seaweed, algae, and other therapeutic mushrooms like maitake and reishi contain beta-glucans.
Oxidizers
Antioxidants such as flavonoids and phenolic compounds are abundant in chaga. These antioxidants aid in the fight against oxidative stress, lessen the harm that free radicals do to cells, and may even raise the body's levels of glutathione and superoxide dismutase.
Acid Betulinic
Chaga may absorb betulinic acid from birch trees when it grows on them. Preclinical research on betulinic acid has revealed encouraging anti-inflammatory and anticancer effects.
Melanin: The high melanin concentration of chaga gives it its dark color. Melanin may have anti-oxidant properties and provide oxidative stress protection. Melanin plays two roles in the human body: it gives our skin its color and aids in blocking UV rays, which may damage DNA in skin cells and cause aging and skin cancer. Tyrosine and copper are two nutrients that are necessary for the synthesis of melanin.
Benefits of Chaga Mushroom for Health
1. Immune System Adjustment
The immune-stimulating qualities of chaga are ascribed to its polysaccharides, which comprise beta-glucans. These substances boost immune cell synthesis and function, strengthening the body's defenses against infections.
It has been demonstrated that beta-glucans specifically stimulate the cells that make up our innate immune system. These cell types serve as the immune system's initial line of defense against pathogens, preventing infections even before our immune system has produced any particular antibodies against the invasive bacteria. Furthermore, chaga may enhance the synthesis of cytokines, which are chemical messengers that facilitate communication between immune cells.
One advantage of this summer's record-breaking heat is the opportunity to delight in ice cream and other cold delights. However, eating too much or too rapidly can be physically painful.
A cold-stimulus headache (scientific name: sphenopalatine ganglioneuralgia, but commonly referred to as "brain freeze" or "ice cream headache") typically occurs after eating or drinking something extremely chilly. The acute, constant pain is centred on the forehead and typically lasts for a few seconds (though it may feel longer). Although annoying, the effect is not hazardous.
The origin of cold-stimulus migraines is still unknown. The common belief is that eating or drinking something cold causes blood vessels in the palate (the roof of the mouth) to constrict and then rapidly reopen as a survival reflex to maintain the body's core temperature. This reaction transmits a pain signal to the brain via the trigeminal nerve, a portion of which is located in the midface and temple.
Tea powder, commonly known as powdered tea or matcha, is prepared by finely crushing tea leaves. This procedure preserves the unique components, flavors, and nutrients of the tea, providing a concentrated and rich experience. Matcha, a sort of tea powder, is especially popular in Japanese tea ceremonies and has achieved international acclaim for its brilliant green color and unusual flavor.
There are lots of benefits that we can get from tea powder, including its high antioxidant content. As you may know, antioxidants help reduce dieases and protect our bodies. It also contains chlorophyll, which can support detoxification and promote healthy digestion.
High cholesterol can set the stage for severe health issues like heart disease and stroke.
Keeping your levels under control is consequently essential due to the fatty substance's volatility. While eating a variety of foods can increase cholesterol, some foods can also act as a preventative measure.
A species of bulbous flowering plant in the genus Allium is garlic (Allium sativum). The onion, shallot, leek, chive, Welsh onion, and Chinese onion are among its close relatives. It is a common seasoning used all over the world and is native to Central Asia and north-eastern Iran.
Benefits
Allicin, which is found in garlic and may protect against cancer and heart disease, can help the immune system work better.
People with type 2 diabetes may benefit from garlic's ability to stabilize blood sugar levels, lower fasting blood sugar levels, and improve blood sugar control.
potential negative effects
Garlic consumption may cause heartburn in people with gastroesophageal reflux disease, so they should speak with medical professionals about this.
Garlic may interact with blood thinners, so people who are thinking about increasing their intake of it should seek advice first.
Satisfying ways to deal with all the food that comes with the holidays.
Many people don't begin eating healthier until January 1. In any case, the holidays are filled with stress and extra portions of rich foods, so why bother?
This, however, is an ideal time to adopt new habits, so dismiss that negative thought. According to Teresa Fung, a registered dietitian at Harvard's T.H. Chan School of Public Health, the dietary changes you make now will help you manage stress and avoid overindulging in holiday foods. You can also start the new year with momentum and determination if you switch to a healthier diet.
Four keys to healthy holiday eating
Fung recommends four excellent strategies for a healthier diet that will give you a head start towards a healthier 2023.
Concentrate on portion control and conscious eating. During the holidays, tempting food options and larger portions—think family dinners and party spreads—often lead to overeating. Fung states that this is a wonderful opportunity to practise portion control. For instance, if three different cakes are available at the party and you enjoy all of them, take a small portion of each. Fung says, "This way, you can enjoy a variety of treats without overindulging."
Eating at large gatherings provides an opportunity to practise mindful eating, which can help prevent overeating. Fung advises, "Concentrate on eating slowly and savouring the flavours, and take breaks to converse and socialise." "The slower pace allows your body to register what you've consumed and send a signal to your brain that you're full, so you're less likely to go back for seconds or thirds."
Push the plants. Make plant-based foods a top priority when planning your holiday meals. The Mediterranean and MIND diets, for instance, emphasise the consumption of fruits, vegetables, and whole grains, as well as the use of healthy oils. These diets contain a lot of fibre, vitamins, and minerals, which lower blood pressure and help you stay at a healthy weight (both welcomed gifts during the holidays).
"The holidays are an ideal time to transition to a plant-based diet, as you will be cooking more than usual and will frequently need new meal ideas," says Fung. Here are some ways to initiate a plant-based lifestyle.
Eat more salads. These are great for holiday parties and family dinners because they can be made in large quantities. Fung suggests incorporating a side salad into at least one daily meal.
Adopt a vegetarian day. Once per week, devote an entire day to eating only fruits, vegetables, and whole grains. "This can help you recognise the types and quantities of foods you need to consume without feeling constantly compelled to do so," says Fung. As you become more comfortable, try exercising twice a week. One fun idea is to have different meals or foods on different days of the week, such as whole-grain Wednesdays and stir-fry Fridays.
2 teaspoons extra virgin olive oil plus more, as needed
1 yellow onion peeled and diced
4 tablespoons butter divided
1-pound mixed mushrooms sliced, torn, or chopped depending on the mushroom
3.5 ounces maitake mushrooms torn
1 teaspoon dry thyme
1 lemon juiced
Salt, pepper, and crushed red pepper to taste
Grated parmesan cheese optional
3 tablespoons neutral oil, divided
1 peeled and diced yellow onion
2 cups rolled oats
5 cups of water or vegetable stock, divided into
1 pound mixed mushrooms, sliced or torn depending on variety
1 bunch of curly kale, leaves torn into bite-sized pieces and stems discarded.
4 sprigs of fresh oregano, or 1 tsp of dried oregano
"Salt and pepper"
Heat 2 tbsp oil in a large skillet over medium-high heat. Add the mushrooms and cook, stirring occasionally, for 10–15 minutes until well-browned. Add the oregano sprigs and cook for 1—2 minutes more. Season with salt and pepper to taste.
Pour in 1 cup of water and add the kale in an even layer on top of the mushrooms. Season the kale liberally with salt and pepper. Cover, reduce the heat to low, and simmer for 5 minutes until the kale is tender. Remove the cover and toss everything together. Discard the oregano stems. To taste and season to your preference. Turn off the heat and cover the mushrooms and kale to keep them warm.
While the mushrooms are cooking, make the oats. Heat the remaining 1 tablespoon of neutral oil in a large pot. Add the onion and cook for 6–8 minutes until it begins to soften.
Facts
Overview
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Nutrition Facts
Chicory
Calories23 cal
Type
Serving Size
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