If you’ve read my recent article “The Ugly Truth about Starbucks’
Pumpkin Spice Latte” and are ready for a delicious beverage that’s
packed full of healthy and wholesome ingredients, then my recipe for “A
Better Pumpkin Spice Latte” is for you.
This recipe can be made
with your favorite coffee but I urge you to at least try it with
roasted dandelion. When dandelion root is
roasted it takes on a coffee-like flavor. You may be scoffing at the
thought of a dandelion latte but roasted dandelion root is perhaps the
most overlooked natural superfood available. It grows almost everywhere,
so it is a renewable resource to say the least. It is packed with
health benefits:
It boosts energy and immunity against disease according to a study in the journal Molecules.
It purifies the blood and helps alleviate anemia by significantly
increasing both red and white blood cells, according to a study
published in Advances in Hematology.
If the thought of
pulling up dandelions from your yard doesn’t sound appealing, you can
purchase dandelion root in most health food stores. It is available
roasted or raw.
If you’re using raw dandelion, cut into small
chunks, place in a 200 degree Fahrenheit oven for 1 to 2 hours depending
on light or dark roast preference. Longer roasting times produce a
darker roast taste. Grind in a high-powered blender or coffee grinder.
Store in an air-tight glass jar. Some health food stores sell
pre-roasted and ground dandelion root already prepared. It is often
labelled “coffee substitute.”
If you’re harvesting dandelion
root be sure to choose an area free of pesticides and lawn sprays. I’ve
found it easiest to harvest after a rainfall when the ground is soft.
Super Health-Boosting Pumpkin Spice Latte
This delicious pumpkin spice latte is much lower in sugar and devoid of
artificial ingredients that plague commercial varieties of the
beverage. If you prefer a sweeter drink, simply increase the amount of
coconut sugar used. You can serve it hot or iced, depending on your
preference.
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The term “superfood” has been bandied about quite a bit recently. But
if there is one food that truly deserves the moniker, it’s the mighty
coconut.
For decades, coconut oil was maligned for its high
saturated-fat content. Now, however, it’s becoming the darling of many
health experts.
This is because in the past decade or so, the supposed dangers of saturated fats have been seriously called into question (for more on this, see “A Big Fat Mistake“).
Meanwhile, recent research has also revealed that most of the saturated
fat found in coconuts — lauric acid — is a medium-chain triglyceride
(MCT), a type of fat particularly coveted for its health and fitness
benefits.
“MCTs are fats that digest and absorb more rapidly,” says
Adriane Angarano, CN, a Seattle-based functional and holistic
nutritionist. “They go directly to the liver to be utilized for energy
instead of stored as fat.”
Research shows that eating MCTs helps you
burn more calories, satisfy hunger more quickly, and assist in
regulating weight better than the long-chain triglycerides predominant
in most vegetable oils.
In studies on rats, virgin coconut oil has
been shown to reduce blood serum levels of LDL (“bad”) cholesterol while
raising HDL (“good”) cholesterol. It also appears to help blood
coagulation and improve antioxidant status.
Nutritionists say MCTs
can also play a key role in higher-fat, lower-carb diets, which seem to
help epilepsy, cancer, and Alzheimer’s patients.
Organic,
extra-virgin coconut oil — the gold standard in terms of flavor and
nutrition — also has rich anti-inflammatory, antifungal, antiviral, and
antimicrobial properties.
Plus, it serves an amazing number of
non-edible purposes. In coconut-loving Malaysia, the word for coconut
tree translates as “the tree of a thousand uses.” Here are just a few.
Instead of butter, fry or scramble your eggs in coconut oil, and try slathering it on toast.
Stir a spoonful in your oatmeal or spread on pancakes for a lower glycemic load.
Making your own granola? Baking treats? Swap in coconut oil instead of typical vegetable oil or shortening.
Whirl into smoothies for longer-lasting energy and an instant hit of cholesterol-improving lauric acid.
Even unrefined coconut oil has a relatively high smoke point,
making it great for higher-temperature cooking, such as stir-frying or
sautéing. Try cooking your dark leafy greens using coconut oil and a
little sea salt.
Make theater-style popcorn by heating kernels
in coconut oil in a heavy kettle. Once popped, drizzle a mixture of
melted coconut oil and butter over the top.
As an alternative to
a latte or coffee with cream, in a blender combine 1 tablespoon coconut
oil, 1 tablespoon unsalted grassfed butter, and 1 cup of coffee until
it’s creamy and no oil is floating on the surface, about 20 to 30
seconds. Spike with vanilla or cinnamon, if desired.
Mash into sweet potatoes or use to cook sweet-potato fries for a rich, nutty flavor.
When making homemade mayo, replace half the olive oil with coconut
oil. Or replace the oil in your favorite homemade salad dressing.
For a quick treat, melt and mix with dark chocolate to make fudge or
bark. Or pour the liquid mixture over a scoop of cold ice cream. It will
harden instantly, like on a classic dipped cone.
Eat it by the spoonful, right out of the jar — a quick supplement and snack combined.
Body Care
Mix a little baking soda with coconut oil for a quick homemade tooth polish.
Make a chemical-free deodorant from solid coconut oil, baking soda,
arrowroot powder or cornstarch, plus a few drops of your favorite
essential oil, such as lavender. (For a recipe, see “Homemade
Deodorant: B.O. No Mo’“.)
The natural analgesic properties of
virgin coconut oil can help take some of the sting out of bug bites,
chicken pox, and poison ivy, and aid skin in healing faster. Coconut oil
is also a natural sunburn soother.
Skip petroleum-based lip balms and create your own from coconut oil, beeswax, and vitamin E. Massage your hair and scalp with coconut oil prior to shampooing to promote hair health.
Use as an all-over body moisturizer to smooth dry skin and add
sheen. Slather on after your shower, or try adding a few tablespoons to
your bath. Great as massage oil, too.
Use as a shaving cream — great for chemically sensitive folks.
New parents use coconut oil to help combat diaper rash. Not only
does it sooth a baby’s bum, it also contains antibacterial agents that
fight infection and promote healing.
General Health
Consider
taking coconut oil as a supportive treatment in preventing and fighting
systemic fungal conditions, including athlete’s foot and vaginal yeast
infections. The oil’s caprylic acid helps degrade the cellular membrane
of theCandida albicans fungus, limiting its ability to colonize.
To help relieve seasonal allergy discomfort and itch, try rubbing a
little oil in your nostrils. It’s also a good immune-system booster and a
strong anti-inflammatory, both of which can help ease allergy symptoms.
For earaches, melt a little bit of coconut oil, cool to room
temperature, place in an eyedropper, and put several drops in the
affected ear. The oil’s antimicrobial qualities can help fight low-grade
infections.
Anti-inflammatory coconut oil can help canker sores and cold sores heal faster.
Allow a tablespoon of coconut oil to melt in your mouth, then swish
it around for 10, ideally 20, minutes to draw out impurities and
moisturize oral tissue. Then spit it out and rinse with water. Known as
“oil pulling,” this ancient practice has grown increasingly popular in
recent years. Research has shown it effectively combats bad breath and
plaque.
Try coconut oil as an acne preventive. A 2009 study
found that lauric acid can kill the bacteria that promote inflammatory
acne. Rub a bit onto vulnerable areas.
Household
Season your
cast-iron pan with solidified coconut oil. Coat interior surface, then
let the pan sit in a 300-degree-F oven for 20 minutes.
Create a
quick furniture polish by mixing 3/4 teaspoon coconut oil and 1/4 cup
lemon juice. First remove dust, then rub in coconut mixture with a
clean, soft cloth, and buff to a gleaming shine.
Combine 1/4 cup of coconut oil with 20 drops of citronella oil for a nontoxic bug repellent.
Gum in your hair? Unknown sticky substance on the couch? Combine coconut oil with baking soda and rub.
Use it on your dog to ward off fleas, soothe dry skin, and smooth
fur. (Some pet owners also mix coconut oil into pet food for an extra
boost of nutrients and healthy fats.)
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1. Beans
Beans contain a number of phytochemicals, which have been shown to
prevent or slow genetic damage to cells. While this makes beans
beneficial for helping to reduce your risk of many types of cancer,
specific research has suggested they are especially potent in preventing
prostate cancer. As an added bonus, the high fiber content of beans has
been connected with a lower risk of digestive cancers. Read about cool beans here.
2. Berries
The two most widely studied cancer-fighting compounds in berries are
ellagic acid (richest in strawberries and raspberries) and
anthocyanosides (richest in blueberries). Ellagic acid is believed to
help prevent skin, bladder, lung, and breast cancers, both by acting as
an antioxidant and by slowing the reproduction of cancer cells. The
anthocyanosides in blueberries are currently the most powerful
antioxidants known to scientists and are beneficial in the prevention of
all types of cancer.
3. Cruciferous Vegetables (broccoli, cauliflower, cabbage, kale)
Cruciferous vegetables — like broccoli, cauliflower, cabbage, and kale —
are rich in a variety of compounds that have been shown to slow cancer
growth and development in a number of laboratory studies. Other larger
human studies have shown that cruciferous vegetables can help to reduce
the risk of lung, stomach, colorectal, prostate, and bladder cancers.
4. Dark Green Leafy Vegetables
Leafy-green vegetables — like romaine lettuce, mustard greens, chicory,
and Swiss chard — are rich sources of antioxidants called carotenoids.
These compounds scavenge dangerous free radicals from the body before
they can promote cancer growth. The vegetables are also rich in folate, a
vitamin shown to reduce the risk of lung and breast cancer. Read more
about gorgeous leafy greens!
5. Flaxseed
Flaxseed in
the form of oil and meal contains phytoestrogens believed to reduce the
risk of breast, skin, and lung cancer. Research on the potency of
flaxseed as an anti-cancer food is still underway.
6. Garlic (including onions, scallions, leeks, and chives)
Garlic contains a number of compounds believed to slow or stop the
growth of tumors. One such compound, diallyl disulfide, appears to be
especially potent in protecting against skin, colon, and lung cancer,
though it is not known exactly how it functions.
7. Grapes
Grapes and wine contain a chemical called resveratrol, which has been
shown to be a potent antioxidant and anti-inflammatory agent.
Resveratrol is thought to work by preventing cell damage before it
begins. Red and purple grapes are the richest sources of resveratrol.
8. Green Tea (decaf)
Green tea is a rich source of a class of flavonoids known as catechins.
Laboratory studies have shown that the catechins present in green tea
are able to slow or prevent the development of cancer in colon, liver,
breast, and prostate cells.
9. Tomatoes
The
anti-cancer compound in tomatoes, lycopene, has been shown to be
especially potent in combating prostate cancer. This compound appears to
be more easily absorbed if the tomatoes are eaten in cooked form-either
as tomato sauce, paste, or juice. In addition to preventing prostate
cancer, lycopene may also protect against breast, lung, stomach, and
pancreatic cancer.
10. Whole Grains
Whole grains
contain a variety of anti-cancer compounds, including fiber,
antioxidants, and phytoestrogens. When eaten as part of a balanced diet,
whole grains can help decrease the risk of developing most types of
cancer. For more, see 7 Whole Grains to Add to Your Diet.
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Once in a while, we all are hit with this urge to gobble down unhealthy
and yummy snacks in the wee hours. And off we go running to the kitchen
and the refrigerator for anything that can satisfy this urge. This is
soon followed by an overwhelming sense of guilt, more so if you are
getting increasingly frustrated by the failure of your weight loss
efforts. Fret not, for there's always a solution to everything. All that you need is some imagination, foresight, and planning.
Listed here are seven snacks that are not only weight-friendly but can
actually boost your health and sleep patterns. So, instead of gorging on
a sinful brownie bang in the middle of the night, go shopping today and
stock up your kitchen with the ingredients we have listed below. When
hunger strikes tonight, you will be better prepared!
Healthy mixed nut snack
Sprouted grain munchies
Whole grain energy bars
Greek yogurt with seasonal fruits
Mixed fruit salad
Puffed rice and chickpea spicy mix
Sprouts with a tangy twist
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If you have always envied JLo and Jennifer Anniston's derriere, you
will be happy to know that you can get one just like that with just a
few secret exercises. Here are the ten best ways to perk up your booty.
All fours
· Begin on all fours with your elbows directly under your shoulders and
knees directly under your hips; your legs should be touching. Pull your abs away from the floor and round your back up toward the ceiling.
· Next, lift one leg off the ground, and keep it at a 90-degree angle.
Point your toes up at the ceiling and make tiny pulses upward for 15-20
repetitions.
· To challenge yourself further, flex the foot that is
lifted, and bring pulse up with the energy in your heel for 15-20 more
reps.
Step-up
· Place your right foot firmly on a sturdy bench or chair, with your left foot placed directly under your left hip.
· Straighten your right leg and step up, bringing both feet onto the bench completely.
· Next, bend your knee slowly, lowering the ball of your left foot back to the ground, and keeping your right thigh engaged.
· Kick your left knee up as you step up, if you want a more advanced version.
· Complete three sets of 15-20 reps on each leg.
Lying hamstring curl
· Begin by lying flat on your back with an exercise ball under your heels.
· Bridge your hips up, and hold that position throughout the exercise.
· Dig your heels into the ball and flex your feet.
· Place your arms straight out to your side for support, but avoid using them.
· Curl your heels as you roll the ball towards your body. With your
hips in the bridge position, do the move, but avoid thrusting them
toward the ceiling.
· Get back to the start position and complete one rep.
· Continue until you do three sets of 10-15.
Side kick on all fours
· Begin on all fours with your knees under your hips and your hands underneath your shoulders.
· Lift your right leg until it is parallel to the floor, with your knee bent at 90 degrees.
· Straighten your right knee, keeping the right thigh still and kick
your leg out to the side. Avoid lowering your leg as you kick it.
· Bend the right knee back to 90 degrees and lower the leg. This completes one rep.
· Do three sets of 20 reps per side.
Plank leg-lifts
· Lie on your tummy on an exercise ball, and walk your hands out so
that the ball is underneath your shins. Keep your hands underneath your
shoulders.
· Engage your abs by drawing your navel toward your spine.
· Lift your right leg into the air, and slowly lower it back toward the
ball, without letting it touch to complete one repetition.
· Do three sets of 10-12 reps with the right leg, and then repeat with the left.
Barre frog
· Begin by lying on your stomach on top of a mat. With your elbows bent
and one fist on top of the other, place your forehead into your top
fist, while pressing your arms into the floor for support.
· Flex your feet in the air, bend your knees and lift them off the floor.
· While in this position, use the energy in your heels to press your
legs away in a pulsing tempo, while extending your knees behind you.
Feel the stain in the knee as you pulse your legs away from your butt
like a frog.
· Do this for 20-30 reps.
Pure barre leg and upper-body lifts
· Begin by lying down with your tummy on the mat, knees apart and toes together.
· Place your palms on the floor on top of one another, with your forehead resting on the back of your hands.
· Lift your forearms up in one motion, with your legs floating off the ground.
· Lift your upper and lower body together and keep your seat and back engaged. Do this 10-15 times.
· While still lifted, extend your arms back behind you and grab hold of your ankles.
· Relax your shoulders and stay active in the stretch for 10 counts, with your whole body engaged.
Jump squats
· Start with your feet shoulder-width apart, arms bent with hands at chest level, bend your knees and come into a full squat.
· Jump up as high as you can, reaching for the ceiling.
· Lower back into the squat position to complete one rep when you land.
· Do three sets of 12 reps.
Pulsing plie squat
· Begin with your legs opened wide to the sides and your toes turned slightly outward.
· With your hands on your hips, bend your knees and lower yourself as much as you can.
· Your back should be in a straight vertical line and your shoulders should be directly over your hips.
· Protect your joint by keeping your heels directly below your knees.
· In a pulsing manner, lower and raise your hips one inch for 10-15 reps while holding second position.
· Begin at the lowest point and start to lift your hips up one inch slowly for 10-15 reps.
· Stretch your arms out in front of you and hold position for 20 counts at your lowest point.
Elevated split squat
· Start by placing the top of your left foot on a sturdy bench, with your right leg straight.
· Engage your left glute by bending your right knee and lowering your pelvis toward the ground.
· Your right foot should be out far enough so that your knee stays directly over your ankle when you lower your hips.
· Straighten your right leg and rise back up to the position you began at.
· Do three sets of 10-15 reps on each leg
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It makes sense that your sleep position can have an impact on your
overall health, right? We’ve all woken up from time to time with a crick
in our necks or a weird leg cramp, and it is no fun at all. Spending
eight hours on your side or on your back puts pressure on nerves and
muscles, and we can feel the effects of a wonky sleep position the next
day. If you deal with chronic
pain or conditions like acid reflux, your sleep position can have an
even more powerful impact on your comfort. Finding the best sleep
position can make the difference between restorative rest and a night of
tossing and turning.
To alleviate back and shoulder pain, you
can combine a beneficial sleep position with some strategic pillow
placement to give your body extra support while you snooze. Pillows can
help you sleep through bouts of acid reflux, too. And if foot pain is
keeping you awake, just tucking your sheets more loosely can make a
difference. The graphic below looks at a handful of aches,
pains, and conditions that can keep us from getting a good night’s sleep
along with tricks to overcome them. You can click the image to view a
full-sized version, if you’re having trouble reading the small text. You
can also scroll down for a summary of this infographic’s helpful
sleeping tips. Neck Pain Keep the neck in a neutral position.
Avoid sleeping on the stomach. Too many pillows can put your neck in a
bent position. Keep your pillow above your shoulders. Some experts
suggest using a rolled up hand towel to support the neck. Obstructive Sleep Apnea & Snoring
Sleep on your side or stomach to avoid impaired breathing. One way to
keep from rolling onto your back is to sew a tennis ball into the back
of your pajama top. Acid Reflux Use pillows to elevate your head or use bricks to elevate the front legs of the bed. Otherwise, sleep on your side. Shoulder Pain
Don’t sleep on the shoulder that causes you pain. Or, if you do, place a
pillow next to you and place your arm over it — almost as if you’re
hugging another person. Back Pain The best sleep position
for back pain is generally on your back with a pillow under your knees
or a rolled up towel under the small of your back. On your
side, put a pillow between your knees for extra support. This is also
good for people with hip and knee problems. A fetal-like position can
help with lumbar spinal stenosis. Sleeping on your stomach can
be hard on your back and neck. But if you must, put a pillow under your
back and lower abdomen to relieve strain. Plantar Fasciitis
Plantar Faciitis is an inflammation of the tissue on the bottom of the
foot caused by running or poor arch support. Keep your ankles and feet
in a relaxed position. Avoid tucking in the sheets too tightly.
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If you’ve been overindulging on the alcohol or skimping on the
workouts, your metabolism may be lagging. What’s worse, you may feel
ever so slightly under the weather, which is no way to live. But
remember: your health is in your control. If you are feeling a little
sluggish and off track, try these 8 simple tips to boost your metabolism
and regenerate your energy.
Sleep
well. Your sleep habits and your metabolism are undeniably intertwined.
According to a study published in the International Journal of
Endocrinology, sleep deprivation can have stark effects on metabolism,
including an increased risk for Type II diabetes. Lack of sleep or sleep
dysfunction also increases appetite due to increased leptin production.
If you have trouble falling asleep at night, try nixing the electronics
for an hour before bedtime. The light from televisions or computer
screens can stave off melatonin production and keep you awake.
Drink (moderate) caffeine. Green tea and black coffee both have proven
metabolic benefits. Research has shown time and time again that both
green tea and coffee offer metabolic benefits as well as ample
antioxidants. Just don’t overdo it, as being wired all night can
outweigh the benefits.
Surprise your body. Still doing the same
old workout video from 5 years ago? Your body and your metabolism reap
serious benefits when you switch it up. Try taking up a new workout
hobby, like kickboxing or swimming, to contrast with your current
regimen. Better yet, try HIIT (high-intensity interval training) if
you’re really looking to get fit. Even though these workouts are
shorter, they are more intense. The contrast of intensity to rest
periods skyrockets your metabolism through the roof as you continue to
reap benefits for hours to come.
Hit the weights. More muscle
mass means a better resting metabolic rate. What does that mean exactly?
Well, the more muscle you have, the more calories you burn when you’re
doing absolutely nothing. How do you build muscle? Weight training. No,
you don’t have to be a muscle-head at the gym to use weights. Start off
with many reps of light weights to challenge your existing muscles, and
work your way steadily heavier over time to help them grow.
Drink water. It seems obvious, but most people don’t drink enough water.
How is your body supposed to function properly if it is lacking in its
most essential substance? It doesn’t. As far as metabolism is concerned,
a study showed that drinking 500 mL of water increased metabolic rate
for about an hour by 30% in subjects, which is quite significant. Be
aware that the standard 8-cups-a-day rule may not be enough. If you
workout with any intensity, you’ll need more. Drink regularly throughout
the day, and especially when you’re thirsty, to keep your body at peak
levels of hydration. Also try incorporating a big, room temperature
glass into your early morning routine. Drinking 2 to 3 cups (16-24 oz.)
first thing in the morning after a dehydrating sleep revs your body up
for a fantastic day.
Get spicy! Spicy food not only reduces
your appetite and increases satiety, but it also actually boosts your
metabolic rate by about 8%. Stop eating bland chicken and sprinkle a
chile rub on! Both your taste buds and waistline will benefit.
Eat smart. Certain foods are known to boost metabolism, like coconut
oil, certain fruits, and especially proteins. Fill your diet with these
healthy foods instead of processed, sugary alternatives to properly fuel
your body. Note, if you overeat, this small boost in metabolism won’t
compensate. Eat only when you’re hungry and until you’re 80% full to
ensure maximum benefits of your metabolism-boosting snacks.
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