Angelica Kitchen

 

This homey and healthy East Village haven proves that no dairy, refined sugars, preservatives, and animal products doesn’t mean no flavor, especially when it comes to the tempeh Reuben. Reservations are a no-go, so sneak in before the crowd, especially on Lasagna Tuesdays, for the famed vegan lasagna with tofu ricotta and seasonal veggies.
Angelica Kitchen, 300 East 12th Street, New York (212-228-2909 or angelicakitchen.com).

Souen

 

Pull a Madonna and go macrobiotic (if only for a moment). The clean, Japanese food ethos is meant to align the body. Standout choices include the dirt cheap macro plate (steamed veggies, hijiki seaweed salad, brown rice), which is easily followed by a traditional kukicha tea brew.
Souen, 210 Sixth Avenue, New York (212-807-7421 or souen.net).

Vedge

 

If you’ve always had a rocky relationship with Brussels sprouts, know that chef Rich Landau’s elegant preparation of everything from rutabaga to beets is leagues away from what Grandma set on the table. Order dishes such as Hawaiian hearts of palm with lemon grass corn puree or saffron cauliflower soup with fennel pollen and green olive persillade. Make a reservation; this place gets packed.
Vedge, 1221 Locust Street, Philadelphia (215-320-7500 or vedgerestaurant.com).

Gingersnap’s Organic

 

Completely organic and raw as raw can be, the fare at Gingersnap’s Organic proffers an exciting mix of flavors that quash any doubt about uncooked food. Even a burger craving is sated with a patty made of cauliflower and almond that’s just as stomach-filling as the real deal.
Gingersnap’s Organic, 130 East 7th Street, New York (212-533-9939 or gingersnapsorganic.com).

Walnut Grille

 

Revelation: The burbs can produce creative, sophisticated vegetarian fare that rivals anything found in the city. Newton’s Walnut Grille makes you forget about meat with house-made salad dressings (creamy Caesar, lemon truffle oil), vegetable lasagna, and Tuscan fig and oyster mushroom pizza. Return for brunch and the polenta Benedict, bourbon pancakes, and vegan smoothies.

Walnut Grille, 1203 Walnut Street, Newton, Massachusetts (617-964-1029 or walnutgrille.com).

Samosa House

 

Quell Indian food cravings with flaky veggie-stuffed pastries from the Culver City favorite. While great for snagging Indian, Pakistani, and Middle Eastern specialty items (it’s the first Indian ethnic grocery store in Southern California), it’s better known for the deli. Be sure to brush up on your dipping technique — the samosas come with green cilantro mint sauce and date-tamarind chutney.
Samosa House, 11510 West Washington Boulevard, Culver City, California (310-398-6766 or samosahouse.net).

Wild Ginger

 

Noodle lovers slurp it up at Wild Ginger, where pan-Asian vegan dishes erase all memories of pad thai filled with eggs and shrimp. Also worth a bite: curried samosas with mint chutney for dipping.
Wild Ginger, 112 Smith Street, Brooklyn, New York (718-858-3880 or wildgingeronline.com).

Taïm

 

 

Sometimes the quest for satisfying falafel feels futile. That is, until you sample the mixed platter at Taïm. Husband and wife duo Einat Admony and Stefan Nafziger pack their cozy (it’s 300 square feet, including the kitchen) West Village storefront with the flavors of Tel Aviv. It doesn’t get fresher than made-to-order chickpea fritters in three flavors. If you fancy yourself a trendsetter, try the sabich — a warm pita stuffed with fried eggplant, organic egg, hummus, Israeli salad, chopped parsley, and tahini.
Taïm, 222 Waverly Place, New York (212-691-1287 or taimfalafel.com).

Rawsagna

 

Raw food takes a healthy dose of creativity to transcend mere crudite. Coconut curry soup; Greek pizza with tahini hummus, olives, and capers; and a killer “rawsagna” with artfully layered slivers of zucchini and heirloom tomato deliver harvest-fresh flavors in every bite.

Hip City Veg

 

Head here the next time you’re wondering how to best spend your lunch break. The veggie burgers and Philly steaks sway even hard-core carnivore buddies. Add a side of sweet potato fries and satisfy ice cream cravings with shakes and banana whips.

Hip City Veg, 127 South 18th Street, Philadelphia (215-278-7605 or hipcityveg.com).

Embrace Early Autumn

Daily Affirmation

“ Following my intuition and my heart keeps me safe and sound. ”



Revealing Your Mask

Are you being true to yourself? Do you wear a mask showing the world one attitude when you really are feeling another? Honor your feelings. It’s okay to admit the truth and be truly honest with yourself. Be authentic and be you! If you find you are in a negative space then admit it and slowly accept where you are in that moment. When you reveal the “True You,” everything begins to feel lighter and easier, and you slowly begin to have this warm feeling in your heart. This feeling then allows you to start feeling happier. What mask(s) are you revealing to the world? Here are some tips to help:
 
Tips to help you feel better:

1. Acknowledge you’re upset
2. Write and/or talk it out (talking it out can be aloud to yourself)
3. After it’s out and stated, state your positive thought (affirmation) about yourself (could be anything from a physical feature to something you’ve done in the past that you feel good about)
4. Now say aloud and/or write down four more
5. Take a walk and/or exercise (change where you are. Even getting up and moving, going to the kitchen for a glass of water is helpful)
6. Slice up an apple and savor each bite and/or eat a piece of dark chocolate (dark chocolate releases serotonin and dopamine, making you happy with feelings of being in love…fighting depression)
7. Turn on a great tune that you love (go with how you feel and your mood)
8. Call a friend and bitch for a minute. But I caution you not to do it for too long. You don’t want to fester in it. You just want to get it out of your body. Then move past it by breaking into a laugh (laughter changes everything).
9. If you’re not smiling at this point, fake it. Fake it till you make it.
10. Feeeeeeeeeel FAITH and LOVE and remember to BREATHE!

 I hope these tips have helped you to start feeling better. When we feel better, it’s really easy to let the real you shine through. Now take off that mask, lighten up and reveal the true you to the world. The world is waiting…

Changes You Can Hold Onto

Are you ready to change? That’s a tough question, right? And while there’s no cure-all answer, changing some of your current patterns may be your best bet to being more in the now. No, that’s not science and it’s certainly not everyone’s mantra, but when enacted, it has the tendency to become an incredibly liberating feeling, because part of our issue with being in the now is that once we think we know something, it’s common that we stop paying attention to it.

Maybe you’ve done this. I know I have. I’ve gotten somewhere without remembering an iota of how I got there. Almost daily, I walk down the street and check my emails on the way to the office. I never bump in to anyone or take a wrong turn, but I have no recollection of how I ended up at the doorstep of the building. This blackout of sorts is mainly due to the fact that I know where I’m going, so I don’t think about the path there. I don’t feel the need to change it, because I don’t realize the that it’s actually having a negative effect on me. But, by doing so, I miss an abundance of life passing me by.

In my case, living in the moment could be as simple as keeping my phone in my pocket and noticing my surroundings more often. And I’ll tell you right now; it’s a change that I can look forward to! But what about you? What would your small change be that could potentially yield big results? I’d imagine there’s something you can envision changing that would put you more in the moment, right?

Take a second and think about your “blackout” moment of the day. It may not be walking down the street checking your emails, but there’s a good chance you have your own version of what that means to you. Once you make that small change, it’s likely that you’ll want to make others along the way. So start right now, and be in the moment more often.

Daily Affirmation

“ I refuse to give up because I haven’t tried all possible ways. ”

Smile....

Find something positive to smile about every day.

Here’s another reason to see the glass half full — optimists tend to be healthier and happier than their pessimistic peers. While it can be tough to stay cheery all the time, making an effort to be positive can benefit physical and mental health. Take time to find the good part of any situation, keep jealousy in control, and remember to smile

Daily Aha!

Daily Aha! Outgoing teens become happier adults.

A recent study tracked more than 2,500 people from their teenage years through their 60s. The researchers asked their subjects personality questions at ages 16 and 26, then checked in on them at the end of the trial. The people who were more extroverted in their youth were more content with their lives decades down the line.

Delicious dips Dips are great foods to keep in the fridge to have with a jacket potato, salad or oatcakes at lunch, or with vegetable crudites as a snack. They are easy-to-eat and delicious! But beware, most of the dips you buy are heavily processed with lots of not so healthy additives. Therefore I suggest making your own which is perhaps a lot easier than you might imagine. There are endless healthy dips that you can knock up in a flash such as hummous and guacamole and here are 2 more to inspire you.   Mackerel pate 1 packet of mackerel fillets skinned 2 tbsp organic natural yogurt Large handful of chopped flat leaf parsley Good grind of black pepper Juice and rind from half an organic lemon 1-2tbsp organic horseradish sauce (adjust according to taste) Put all of the ingredients in a large bowl and mash with a fork. Use a food blender if you prefer a smoother consistency, in which case add the chopped parsley after you have blended.   Spicy bean and aubergine dip 1 medium aubergine, chopped roughly 1 red onion, peeled and chopped 1 green chilli, chopped (seeds left in if you like extra heat!) 2 garlic cloves Olive oil Large tin of butter beans or borlotti beans Handful fresh basil Fry the aubergine, onion, chilli, garlic and basil in olive oil until softened. Add the beans and fry until the ingredients are cooked and slightly golden brown. Allow to cool slightly. Put all of the ingredients into a food processor and mix until smooth.

Daily Aha!

Daily Aha! Washing raw chicken can spread bacteria.

Chickens don’t get sick from the salmonella and campylobacter bacteria they carry—but humans do. These bacteria can’t simply jump off a piece of raw poultry and onto your countertop (they don’t have legs!), but they can travel in water, splish-splashing their way from the meat to your kitchen or clothes. Cooking chicken to 165 degrees will kill harmful pathogens, so that’s enough. You don’t need to, and shouldn’t, rinse it beforehand.

Fennel & Romaine

Fennel and Romaine Salad with Cracked Pepper Vinaigrette

Nutritional Information

Per 1-cup serving:

• Calories: 137
• Protein: 4 g
• Total Fat: 8 g
• Saturated Fat: 2 g
• Carbohydrates: 14 g
• Cholesterol: 4 mg
• Sodium: 100 mg
• Fiber: 4 g
• Sugar: 7 g

Gluten-Free

Serves 6

30 minutes or fewer

The one-to-three ratio of this orange juice–based vinaigrette can be slightly altered by adding 1/2 teaspoon vinegar to give it more tang. Black pepper has similar emulsifying properties to mustard seeds and keeps this dressing emulsified longer than a simple oil-and-juice combination.

 

Cracked Pepper Vinaigrette

• 3 oranges
• ½ tsp. red or white wine vinegar, optional
• ¼ tsp. cracked black pepper
• ½ clove garlic, minced (½ tsp.)
• 1 ½ Tbs. grapeseed or canola oil
• 1 ½ Tbs. olive oil
• ¼ tsp. salt, optional

Salad

• 1 large fennel bulb, halved and thinly sliced or shaved on mandoline
• 3 cups chopped romaine lettuce
• ½ small red onion, thinly sliced (½ cup)
• 1 oz. Parmesan cheese, shaved

1. To make Cracked Pepper Vinaigrette: Supreme oranges by trimming ends, then standing fruit upright. Remove peel and pith with knife, following curve of fruit from top to bottom. Hold fruit over bowl, and cut sections along membranes as if you were slicing out wedges. Set orange supremes aside, and squeeze membrane “skeleton” over bowl to release remaining juice. Reserve 1 Tbs. juice for vinaigrette.
2. Whisk together 1 Tbs. orange juice, vinegar (if using), cracked pepper, and garlic in bowl. Whisk in grapeseed and olive oils until emulsified. Stir in salt (if using). Let stand 20 minutes.
3. To make Salad: Toss together fennel, romaine, red onion, and orange segments in large bowl. Toss with Cracked Pepper Vinaigrette, and garnish with Parmesan.

Best Greens For Healthy Eating

 

4 Ways to use Swiss Chard:
-Steam: Alone for a side or with other vegetables
-Sautee: Pan fry with other vegetables and meats
-Bake: Casseroles
-Fresh: Salads

5 Ways to Stop Stomach Bloat

When you feel as though you might literally bust a gut, follow these simple, speedy strategies for beating the bulge.

     

We've all been there: days when you feel as bloated as the blow-up Shrek in the Macy's parade. Okay, sometimes you know that having that third helping of your sister's peach cobbler wasn't the best idea. But when you're eating right and exercising regularly but still can't zip up your skinny jeans, what gives? "One of the main causes of bloat isn't how much you eat; it's eating certain foods that are difficult for your stomach and intestines to digest," explains Christine Gerbstadt, MD, RD, a dietitian in Sarasota, Florida, and spokesperson for the American Dietetic Association.

"These substances then pass into your colon, where bacteria feed on them, producing the gas bubbles that make your stomach swell up." About 20 percent of adults experience bloating, according to one study from the University of Utah in Salt Lake City, but "anecdotally that number is much higher. Most women I see in my practice complain about bloat at one time or another," Dr. Gerbstadt says. "The good news is that with some simple diet and lifestyle changes, you can reverse that bloated feeling, fast." Start with these smart tips, which can help you flatten your belly for good.
   
Lace up.
If your waistband feels snug after dinner, head outside for a brisk 10-minute walk. Physical activity helps air bubbles pass through your digestive tract quicker, explains Dr. Gerbstadt, so that bloated feeling will disappear faster than if you lounge on the couch. In fact, one of the worst things you can do on "fat" days is skip your workout: Moderate exercise, like biking for 30 minutes three times a week, significantly improved bloating and other symptoms in people with irritable bowel syndrome in a new Swedish study.
   
Pop a probiotic.
Sometimes bloating can be caused by an imbalance of the bacteria in your intestines, especially if you have been taking antibiotics to treat, say, a urinary tract infection or sinus infection, explains Sita Chokhavatia, MD, a gastroenterologist at Mount Sinai School of Medicine in New York City. Probiotics can help restore the bacterial balance, but not all brands have proven that they work: Bifidobacterium infantis is the only probiotic strain that studies show relieves GI symptoms, such as bloating, a Northwestern University review found. Dr. Chokhavatia recommends trying a two-week course to see if it helps.
   
Divide your dairy.
More than one in 10 adults are lactose intolerant, and bloat is a common side effect, according to a 2009 Baylor College of Medicine study. But if you suspect that milk, yogurt, and other dairy products are causing your belly bulge, you don't have to worry that you'll miss out on their benefits, namely lots of calcium and protein. Lactose-intolerant people can handle at least 12 grams of lactose (the amount in a cup of milk) with minor or no symptoms, researchers at the National Institutes of Health say. "For people with lactose concerns, I recommend they spread their dairy intake throughout the day -- say, a half cup of milk with their breakfast cereal, and cheese with crackers in the afternoon," says Tara Gidus, RD, a nutritionist in Orlando, Florida. "Choose dairy that comes from yogurt and hard cheeses, such as cheddar and provolone, which are digested more easily." If even small amounts of dairy cause stomach upset, switch to lactose-reduced or lactose-free products.
   
Just breathe.
If you've ever had an urgent need to find a bathroom before a big race or presentation, you're no stranger to the internal effects of stress. "When you're anxious, your body releases cortisol and adrenaline, hormones that stimulate your digestive system," explains Yuri Saito, MD, assistant professor of medicine at the Mayo Clinic in Rochester, Minnesota. The result: You experience more gas, bloating, and even the runs. Compounding matters, stress causes many people to overeat or eat the "wrong" things, Dr. Saito notes, adding extra fuel to their overstimulated digestive system.

If you can't eliminate the stressful circumstance, you may be able to manage it through cognitive behavior therapy or hypnotherapy; these two mind-body techniques are surprisingly effective in treating symptoms of irritable bowel syndrome, including bloating, a 2009 Canadian review found. Meditation or simple mindful breathing can also offer some relief. Practice it at home for a few minutes every day: Sit in a quiet space, close your eyes, and inhale through your nose for a count of 10. Focus on breathing deep and sitting tall. Exhale through your mouth in a controlled, purposeful fashion for 10 counts. Repeat 10 times.
   
Fine-tune your fiber.
A lot of cereals are advertised as being high in fiber, which should be good for your digestive system, right? Not always. Certain products add fiber in the form of chicory root, or inulin, which is harder to digest, says Kristin Kirkpatrick, RD, a wellness manager for the Cleveland Clinic Lifestyle 180 program. In fact, people who eat large amounts of inulin (10 grams) at one time end up experiencing more gas and bloating than those who eat less, researchers at the University of Minnesota in Saint Paul found. Your best bet: Get your fiber from fruits and vegetables and whole-grain rice, pasta, and bread rather than from packaged high-fiber products. And check the labels on your favorite cereals, cookies, and granola bars: If they contain chicory fiber, they most likely have inulin.

When It's Time to See a Doctor

Sometimes bloat can be the sign of something more serious. Three conditions to rule out:
   
IBS (irritable bowel syndrome)
Characterized by abdominal pain, bloating, and chronic diarrhea and/or constipation, IBS affects up to 15 percent of people in the United States, and about two-thirds of them are women, according to the International Foundation for Functional Gastrointestinal Disorders. "A lot of women aren't aware they have it," says Spencer Dorn, MD, an IBS specialist and gastroenterologist at the University of North Carolina at Chapel Hill. "Only about half of people with IBS see a doctor about it." Treatments include prescription meds and lifestyle and diet changes.
    
Celiac disease
About one in 133 people in the United States suffers from celiac disease, otherwise known as gluten intolerance. "When people with CD eat gluten, the tiny hairlike projections in the small intestines that absorb nutrients from food are damaged, causing abdominal pain, gas, and bloating," says Dr. Chokhavatia. The disease, which is diagnosed with a simple blood test, is easily missed because its symptoms closely mimic those of conditions like lactose intolerance; it takes patients 10 years, on average, to be diagnosed, according to the Celiac Sprue Association.
   
Ovarian cancer
Bloating, pelvic or abdominal pain, difficulty eating or feeling full quickly, and frequent urination can be signs of ovarian cancer, according to the Foundation for Women's Cancer. "Ovarian cancer is rare in younger women, but these symptoms should always be checked out," says Mary Jane Minkin, MD, clinical professor of obstetrics, gynecology, and reproductive sciences at the Yale School of Medicine.

Getting Up, Moving

Think consciously about getting up and moving throughout the day.

It might not be quite the same as hitting the gym or going for a run, everyday activities do count when it comes to exercise. Incorporate movement all day long with small switches like taking the stairs, parking far away from the store, and doing household chores with some extra oomph

Fuel

Dark Circles

Even if you aren’t a new mommy, chances are, you know exactly what I’m talking about…these pesky rings affect 9 out of 10 women!  One of the main causes is lack of sleep, but there are a bunch of other reasons too, like allergies, diet, sun damage, age and even your genes.   Eye creams say they can help, but they can also get pricey.  But not to worry – there are ways you can lighten them naturally! Here are 3 surprising and natural ways to brighten your eyes:

1.) Double up on pillows:  If your dark circles are caused by enlarged blood vessels, double up on pillows at night to prevent the blood from building up under the skin around your eyes.  Your skin is thinner there than anywhere else on your body, so sleeping in a more elevated position will drain the fluids in your body downwards.

2.) The frozen spoon trick: This one is fun – take a frozen spoon and gently press the back of it against your eye area.  The coolness of the spoon causes blood vessels around your eyes to constrict, which lessens the “bruised” effect.

3.) Potatoes: Some people swear by this crazy trick, even though there isn’t scientific backing.  Supposedly, potatoes contain a lot of iron, which provides oxygen to your skin cells and in turn reduces dark circles.   I recommend putting a potato in the fridge beforehand so you get the benefits of the cooling effect too!  After that, just thinly slice your potato and place the slices over your eyes like a cucumber.

4.) Licorice extract: If hyperpigmentation is the reason you have dark circles, try licorice extract.  Licorice is known for its skin brightening properties – the glabridin part of the licorice plant stop pigmentation according to the National Center for Biotechnology.  Just place a few drops on a cotton ball or cotton swap and lightly dab over your eye area each day.  You can read more about how licorice can lighten your skin here.
And of course, there’s always the tried and true cucumber slice remedy! That’s one of my go-to’s :)
Have you heard of any of these methods?  If you try them, tell me what you think

Tasty Thursday – Homemade Broth Recipe

Author: Flavia Del Monte

It’s always handy to have broth in the house to use for your healthy recipes! I dont know about you, but I DO NOT like to use those cubes from the store… have you seen what’s in them? I want to show you how you can make your own broth to freeze and use when needed.

 

Ingredients

• 2 pounds of bones from left overs or a local butcher
• 2 stalks of celery
• 1 onion
• 2 carrots
• 2 tablespoons apple cider vinegar
• 1 teaspoon peppercorn
• 1 tablespoon sea salt
• Optional – own herbs or Vegeta**

Instructions

1. This recipe calls for any type of bones. You can use chicken, beef, pork or fish! Different bones call for different cooking times. Beef and Pork are the longest, the longer the better flavour, a full day would be perfect! Chicken would be about half that time; half a day. And fish needs about 4-5 hours. My favorite is roasting the bones first for 30 minutes before placing into the pot to bring out a lot of flavour.
2. Once you have the bones in the pot add a gallon of water.
3. Add in chopped vegetables, salt, pepper and herbs (vegeta)
4. Bring to boil
5. Once boiling, lower to simmer for the remaining time.
6. Every so often you will have to check the broth so you can take the frothy stuff off the top (which is all the imperfections). Keep in mind that if you are using bones from grass-fed meat there will be less (this is what I always use!)

The Health Benefits of Zest

Citrus zest adds big flavor and protects against major health concerns. Use it...

 

Zest is the outermost layer of a citrus fruit—the colored part of the skin that gives lemons, limes and oranges their vibrant colors.  Adding zest, which contains all those rich, fragrant oils that give so much flavor to a dish, is one of the most underutilized and best ways to elevate home-cooked meals without adding sugar, calories or fat.  It makes flavors pop and helps cut the richness of roasted chicken recipes, sauces, casseroles and most desserts.  Citrus also elevates poached, steamed or roasted fish and vegetables from one-note renderings to mini-concertos.

But aside from boosting flavor, its incredibly good for you. Until recently, the perceived health advantages were largely limited to vitamin C, but according to www.medicinal-herbs-and-spices.com, citrus contains cancer-fighting and DNA-repairing antioxidants, properties that inhibit toxins and tumor growth and cholesterol and triglyceride-lowering flavonoids. 

There are two basic zesting tools, and endless variations of both, just to confuse you.   One type has a curved metal bar and several holes at the tip that you drag across the skin of the fruit to extract thin ribbons of zest.  The other is a long stainless steel rasp called a microplane that produces tiny shards of zest as you rub the fruit against its blades.  

It’s best to choose your zester according to how the zest will be used in a recipe.  If it’s strictly for flavor, a rasp or grater performs better, but if you’re using the zest as a garnish or to complete a cocktail, a zester or citrus stripper is the call. 

Are You Stressed Out?

 

Everyone has his or her share of stress. It’s how we deal with stress that really makes a difference in our lives. You may find that every which way you turn, you’re freaking out. You may be trying to figure out a new method of how to get yourself out of your hysteria, constant fear, worry and panic.

Daily Affirmation:

“ Wonderful things unfold before me. ”



Tips for Hang Over

Tonight, whip up a wholesome meal prevent a painful hangover.

Forget breakfast — dinner is the most important meal of the day if you’re going out drinking. Before hitting the town, chow down on complex carbs, plenty of veggies, and asparagus. These foods have essential vitamins, minerals, and nutrients that help prevent hangovers and slow down alcohol absorption.

Vanilla Chai Cupcakes

 
Anybody who knows me knows that I have a soft spot for cupcakes and soy chai lattes, so combining these two creates my own piece of heaven. These cupcakes are moist, tender, and lightly spicy, thanks to the combination of ginger and cardamom. Go ahead and pair with a steaming hot chai latte . . . you won’t overdo it.

Makes: 18 cupcakes 

1 cup almond milk
1 teaspoon vinegar
½ cup Earth Balance, at room temperature
1½ cups sugar
½ cup vanilla soy yogurt
2 teaspoons vanilla extract
2 cups all-purpose flour
1 teaspoon baking powder
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cardamom
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground nutmeg

1.     Preheat the oven to 350˚F. Line a cupcake pan with cupcake liners and set aside. In a small bowl or measuring cup, combine the almond milk and vinegar and let sit for 5 minutes. In a large bowl, combine the Earth Balance and sugar and beat with an electric mixer until creamy, about 2 minutes. Add in the yogurt and vanilla extract and mix on low until combined. In a medium bowl, mix together the flour, baking powder, baking soda, salt, cardamom, cinnamon, ginger, and nutmeg. Alternate adding the dry ingredients and the almond milk mixture to the creamed butter, mixing on low speed until everything is mixed together.

2.     Pour the batter into the cupcake liners until each liner is about two-thirds full. Bake for 18 to 20 minutes, or until a toothpick comes out clean. Remove from the oven and allow to cool on a wire rack.

10 Proven Cancer Fighting Foods

 

Your best defense against cancer is a healthy diet combined with an active, nontoxic lifestyle. You do have incredible power over your health. While there may be a genetic factor involved, whether or not those genes are expressed has a tremendous amount to do with your lifestyle.
Your overall diet and keeping your body alkaline is key. You should focus on having lots of Glowing Green Smoothies (GGS), salads, and a wide variety of plant foods. But here are 10 specific foods you should be eating to increase your defenses against cancer:

Berries

You know antioxidants are good for you, and there are lots of them in berries. Berries are Beauty Foods, but they’re also anti-cancer foods (especially for cancers that occur along the digestive tract). One study says, “Through their ability to scavenge ROS [reactive oxygen species], and reduce oxidative DNA damage, stimulate antioxidant enzymes, inhibit carcinogen-induced DNA adduct formation and enhance DNA repair, berry compounds have been shown to inhibit mutagenesis and cancer initiation.” In layman’s terms, it basically means that berries protect you! You can’t live in a bubble; environmental toxins are everywhere and you’ll be exposed to them, but berries can help clean up the damage before it becomes detrimental to your health.
Gobble up those raspberries, blackberries, blueberries, acai berries—whatever kind you like! Eat a mix of them, because different berries have different specialties. They’re all total powerhouses, packed with flavonoids, vitamins, minerals.

Garlic

 Garlic has been shown to inhibit the growth of cancer, especially of the stomach, colon, bladder, and prostate. It’s a strong detoxifier in the body and it revs up the immune system so you’re naturally more able to fight off malignant cancer cells. When your immune system is depressed, those cancer cells are more likely to thrive; garlic keeps the immune system strong.
It’s so easy to incorporate a little garlic when you’re making stir-fries, etc. It’s included in tons of my cooked recipes from Beauty Detox Foods.

Kale

I am a full-fledged kale lover! And I am proud to say that many of my clients are as well, and they now request my Dharma’s Kale Salad regularly when I am packing food for them. If you are not a kale lover yet, come join us!
It’s not just delicious and fiber-rich, it can also help prevent cancer—especially lung, stomach, colon, and rectal cancer. In those potential cancer sites, a study showed a 64 percent inverse association between the likelihood of developing cancer and the consumption of kale and similar vegetables. But if kale’s not your thing, you can still get the same benefits from similar veggies, like cabbage, Brussels sprouts, broccoli, mustards, and cauliflower. They’re all part of the brassica family (part of the mustards family).

Spinach

Be like Popeye and eat your spinach! Spinach works to prevent cancer when carcinogens are introduced to the body. Carcinogens were introduced to rats via cooked meat, then found that spinach consumption could decrease the likelihood of tumor development from 58 percent to 32 percent.
Make thee thine GGS!

Broccoli Sprouts

 Broccoli sprouts (and to a certain degree, mature broccoli) contain compounds that help the liver detox the body. Some of the compounds, like glucoraphanin, stimulate the production of enzymes in the body that fight off carcinogens, too. In a study, three-day old broccoli sprouts were shown to be 10-100 times more powerful than their mature counterparts. When broccoli sprout extract was given to mice, mammary tumor suppression was remarkably higher than in previous studies that used dry, mature broccoli. That’s not to say that you should bypass mature broccoli completely; just try to work some broccoli sprouts into your diet, too.

Whole grains

 Whole grains like quinoa, millet, amaranth, and buckwheat have been associated with lowered levels of a protein marker that suggests inflammation that could lead to cancer and other diseases. This is all thanks to a combination of fiber, antioxidants, vitamins, minerals, phytonutrients, and polyphenols that are part of whole grains. Inverse associations have been shown between the consumption of whole grains and the occurrence of gastrointestinal, pancreatic, and certain hormone-related cancers.
I do recommend avoiding gluten, so avoid wheat, barley and rye, and stick to the aforementioned, naturally gluten-free grains.

Mushrooms

Mushrooms can inhibit the growth of hormone-dependent breast cancer by suppressing aromatase (an enzyme that contributes to the conversion of testosterone into estrogen) activity in the body. Shitake mushrooms in particular are often used to boost the immune system as preventative medicine regarding cancer and AIDS. Mushrooms also contain lentinan, a compound said to slow tumor growth or prevent them from growing at all.  In addition, a study in Japan showed that mushrooms decrease the rates of stomach cancer.
Mushrooms can be used in “meat” mixes, combined with seeds or nuts for wrap fillings or salad toppings.

Collards

Do you see a trend with the high-fiber, leafy greens? They’re definitely cancer fighting foods you should be eating every day. Collards take detoxifying your body seriously, plus they’re anti-inflammatory. There are four glucosinolates that are known for their cancer-fighting abilities.
I love them because they’re so easy to use in recipes that don’t involve salads or cooking. They’re sturdy enough to be used as wraps or like little green taco shells. If you haven’t already made my Raw Taco Gorilla Wraps, try them as a way to get collards into your diet!

Tomatoes

 Tomatoes have been linked to a decreased risk for cancers, especially lung, stomach, prostate, cervix, breast, oral, pancreatic, colorectum, and esophageal. Eat them cooked or raw. When you cook them, the lycopene (an antioxidant) levels increase, but when you eat them raw, you retain all the other vitamins and minerals, like vitamin C. Create your own salsa from tomatoes, onions, cilantro, and a little lime juice, and then toss it on top of a salad, or try a raw (or cooked!) tomato soup.

Turmeric

 This one isn’t something you’d eat alone, but this spice is a big part of a lot of curries and other Indian dishes. The magic lies with curcumin, a component of turmeric that has been shown to help prevent several types of cancer, especially colorectal. Other types of cancer it may prevent include esophageal, mouth, intestinal, breast, stomach, and skin.
 

No Equipment Workout

You have no excuses not to do this full-body circuit workout. Not only can you do it almost anywhere, but you don't need any special equipment (just a wall and a chair or bench). The entire workout takes about 20 minutes; first warm up with about five minutes of light cardio, then repeat each of these circuits twice

Can Sweet Potatoes Help You Lose Weight?

If your exposure to sweet potatoes is limited to the Thanksgiving table or your favorite diner's healthier french fry option, now's the time to open your eyes to the weight-loss wonders of the tuber. Here are three reasons sweet potatoes help you drop pounds.

They're naturally sweet: No refined sugar overload here — sweet potatoes make for a healthy, lower-calorie treat. Satisfy any morning sweet/salty cravings with these sweet potato breakfast biscuits and get your healthy dessert fill with these sweet potato desserts.

They regulate blood sugar: Sweet potatoes may have their fair share of carbs (about 33 grams per cup), but they contain a compound that increases levels of adiponectin, the blood-sugar regulating hormone, in the body. Sweet potatoes have a relatively low glycemic index rating (50), which can also help prevent blood sugar spikes after you eat. Regulated blood sugar levels can help get rid of those sugary cravings you get when your levels dip. And while studies have been conflicting, some research has shown that low-glycemic foods stay in your digestive tract longer, helping you control your appetite. To maintain sweet potatoes' low-glycemic properties, boil or steam them instead of roasting them (which destroys some of these properties).

They contain fiber: High-fiber foods are another foolproof way to control hunger. Fiber helps you feel fuller for longer, and one medium sweet potato (about one cup) contains four grams of the nutrient.

Sweet potatoes don't just help you trim your waistline, however. They're powerful sources of vitamin A, which helps boost immunity and promotes good eye, skin, and bone health, as well as high levels of anti-inflammatory antioxidants. Regardless of whether you're trying to lose weight or not, sweet potatoes' seemingly superfood status isn't a license to order all the sweet potato fries you want — a recent study found that those deep-fried sweet potato fries may not be as healthy as you think!

4 SUPERFOODS

Grow Longer Hair with these 4 Superfoods

If you are on a quest to add some length to your tresses, you may want to add some "healthy hair foods" to your diet. Foods with nutrients such as Vitamins A and C, biotin, B12, calcuim, and omega 3 fatty acids can give your hair what it needs to grow longer and healthier. Try incorporating these foods into your diet and your hair will thank you. Spinach - infuse your body with iron, calcium, vitamin A, and vitamin C Beans and Eggs - give your hair more biotin, the "healthy hair vitamin" Salmon - rich source of omega 3 fatty acids, vitamin B12 and iron Dairy - yogurt and milk are excellent sources of calcium needed for healthy hair While a balanced diet is the best way to give your hair the nutrients it needs to grow longer and healthier, you can also use Hairfinity vitamins to fill in any gaps. Hairfinity vitamins contain all of the necessary nutrients to nurture your hair from the inside out.

Amazing Almonds

Benefits

Want to do something good for your body? Just eat a handful of almonds daily and it will thank you. Almonds are such an easily consumable food with an amazing amount of health benefits to help ward of diabetes, reduce the bad LDL cholesterol, support cardiovascular health, and even help you loose weight.

How to Choose and Keep

Almonds still in their shells have the most shelf life, but most people are not going to purchase this way. I like to advise getting almonds raw and keep sealed in the fridge for several months. Make sure all the almonds have a consistent color and are not shriveled when you are buying them. If you want cooked almonds try to get dry roasted, as they are not cooked in who knows how much oil.

Preparation

I recommend getting raw almonds and roasting them yourself, as then you know what is on them. There are so many varieties of almonds out there now that have a massive amount of fat, sugar and sodium added to them. Getting your own and mixing with some olive oil, salt, and whatever other spices you like is your best bet. Roast at 170 for 15-20 minutes. Make some Cajun types with some spices and then make some with nutmeg and cinnamon for a dessert snack. There are so many options!

Nutrients (In order of highest percentage to lowest)

Manganese, Vitamin E, Magnesium, Tryptophan, Copper, Vitamin B2, and Phosphorus

Action Steps

1. Get some raw almonds and make some different varieties of roasted flavors.

2. Slice up some dry roasted almonds into salads.

3. Make a trail mix with dried fruit and your other favorite nuts. Make sure to check the sugar content in the dried fruit and try to get the ones with the least amount of sugar.

Outgoing Onions

Benefits                     
   

 Onions are already a widely consumed food, but knowing the benefits can get you to try them a little bit more. Onions have a high amount of polyphenols and flavanoids, which are extremely important phytonutrients. Just a few servings of onions weekly can reduce your risk of certain types of cancer, improve cardiovascular health, support your bones and connective tissue, and ward off inflammation

How to Choose and Keep

Onions range in color and size. Depending on the food you want to prepare them with will depend on the type you choose. Ask your local grocer which ones work best with the meal you intend on preparing. Make sure to choose onions that are clean and have no openings, soft spots, or are sprouting. Store onions in a well ventilated room temperature area. You want to store in wire so air can circulate underneath as well. Do not refrigerate onions and consume within about month. Make sure not to store right next to potatoes, as they will spoil easier. If you have cut an onion and want to store make sure to put in a sealed container and use within 2 days. (This information is excluding scallions).

Preparation

When peeling try to keep the outer layer as much as possible, as this contains a generous portion of nutrients. The best way to cook is to cut into ¼-inch slices and cook in some olive oil and sit for about 5 minutes. 

Nutrients (In order of highest percentage to lowest)

Vitamin C, Fiber, Molybdenum, Manganese, Vitamin B6, Folate, Potassium, and Tryptophan.

Action Steps

1. Make some fresh salsa with red onions, tomatoes, jalapeno pepper, green pepper, garlic, salt, lime, and vinegar. OR Bruschetta with white onions, tomatoes, basil, oregano, olive oil, and some salt.

2. Sauté your favorite flavor onion (I like sweet) and put on top of your favorite meats.

3. Roast some root vegetables with shallots! Delicious with some rosemary, garlic, salt, pepper, and olive oil.