There are herbs that are well-known to help boost immunity and if you sip them in a tea, take them with your morning green smoothie, or add them to your everyday diet as an herbal supplement you may just be doing your body good by giving your immune system the armaments it needs to rev up and fight any potential invaders that bombard your body in the form of bacteria or viruses.

Which Herbs Are Good for Immunity?

While there are thousands of different herbs to choose from, with a wide range of benefits as well as potential toxicity and side effects, the question isn’t whether or not to use herbs, but how to choose the best herbs to boost immunity.

Herbal remedies and immune boosters have been used for thousands of years and now scientists have shown in studies that herbs actually work when it comes to helping the body fight off infection and more. Here is the latest research on the power of these herbs to boost immunity.

Depending on the climate where you live and your tolerance for growing plants on your kitchen counter, you may even want to try growing your own herbs. When buying herbs, keep in mind that powders are more potent than tinctures and organic is more potent by up to 30 percent than those that are not certified organic.

Of course, before adding a new herb to your regimen, be sure to consult your doctor or healthcare provider.

Herbs That Boost Immunity

1. Echinacea

Echinacea is the prime herb associated with immunity since studies reveal that it has the capability to shorten the duration of the common cold and reduce symptoms such as sore throat, cough, and fever. In one review study on the efficacy of echinacea for COVID-19, the authors wrote:

“Current evidence suggests that Echinacea supplementation may decrease the duration and severity of acute respiratory tract infections; however, no studies using Echinacea in the prevention or treatment of conditions similar to COVID-19 have been identified.” The study added that: “Because Echinacea can increase immune function, there is a concern that it could worsen over-activation of the immune system in cytokine storm; however, clinical trials show that Echinacea decreases levels of immune molecules involved in the cytokine storm.

You can find echinacea in organic powder. Take half a teaspoon in warm water or in tea.

2. Rhodiola Rosea (Golden Root)

In ancient China, the emperors dispatched explorers to Siberia in search of “the golden root,” or Rhodiola Rosea, which the Chinese people used to treat flu and cold. Historically, farmers hid their Rhodiola crops, because it was so valuable for boosting health and libido.

Modern medical literature confirms that Rhodiola “exerts excellent immune-regulating effects and attenuates inflammatory damage,” according to a review study in Science Direct. The root appears to fight off “various diseases through regulating immune cell differentiation, activation of inflammatory signaling pathways and secretion of inflammatory factors.”

As a general rule when buying your herbs, powders are more potent than tinctures, and search for organic since those crops are 30 percent more potent than not organic certified crops. Take half a teaspoon of Rhodiola Rosea or Golden Root once or twice a day in hot water or tea for immunity. It has a sweet and slightly bitter taste  You can find organic Roseola on amazon.

3. Elderberry Syrup

Elderberry has a long history across the world of being used to help fight off colds, influenza, and respiratory tract infections. Since COVID took hold, researchers have been looking at whether Elderberry could help alleviate the worst symptoms of COVID-19, and evidence shows it could help someone get over their symptoms faster. Elderberry “may not reduce the risk of developing the common cold; it may reduce the duration and severity of colds.”

The researchers concluded: “Elderberry may be a safe option for treating viral respiratory illness, and there is no evidence that it overstimulates the immune system.”  If you get an infection and take elderberry syrup, research indicates it won’t have negative side effects.

4. Angelica Sinensis (Female Ginseng)

Called dong quai in Chinese herbal medicine, this herb from the carrot family has traditionally been used to help women lessen symptoms of premenstrual cramps, and symptoms related to perimenopause and menopause.

Angelica Sinensis has been shown in studies to help bolster the immune system, by activating macrophages and natural killer cells. One of the most astounding studies about Angelica Sinensis is that it appears to help your spleen create more infection-fighting cells.

The spleen fights invading germs in the blood and contains white blood cells that fight infection while removing old or damaged red blood cells that are no longer needed. In the study, researchers found that subjects given Angelica Sinensis saw a “proliferation of total spleen cells, macrophages, and T cells were promoted by the action of AP.” It’s most potent in its powder form.

5. Panax ginseng (Korean Red Ginseng)

Scientists are now studying the power of Korean Red Ginseng as a natural immune booster that could possibly help against almost any type of infection or virus. One study found that Red Ginseng appears to help “maintain homeostasis of the immune system and to enhance resistance to illness or microbial attacks through the regulation of the immune system.”

The findings showed that Red Ginseng appears to work on different immune cells in different ways, making it a versatile immune booster that can help in each process involved in fighting off infection and disease. The authors “discuss how ginseng regulates each type of immune cell including macrophages, natural killer cells, dendritic cells, T cells, and B cells. We also describe how ginseng exhibits beneficial effects on controlling inflammatory diseases and microbial infections.”

The authors concluded after they looked at the alterations by ginseng at the molecular level. the herb appears to boost both cytokine secretion and antibody production, among other immune functions.

You can find red ginseng powder at Mountain Rose Herbs.

6. Tulsī (Holy Basil)

Holy Basil has been used for hundreds of years in ancient medical practices to treat infections as varied as dengue fever and hepatitis. Now it is being studied as a possible treatment to help lower symptoms of COVID-19. In one review of herbal remedies, the researchers wrote that we should consider using ancient herbal medicine to treat the modern threat of COVID.

“There is a wide scope of herbal medicines that have been used since traditional times. They have been considered as potential clinical agents against a wide array of viral diseases due to their anti-viral properties,” they wrote. “These natural products of Ayurveda are being tested for treating COVID-19.”

Tulsi is thought to be effective in fighting dengue, hepatitis, and encephalitis, then it should also be able to battle the novel coronavirus by reinstating “the physiological functions of the body through its phenolic and antioxidative property that in turn shields the body from toxic substances.”

This flavorful herb also boosts metabolism, enhances oral help, and helps manage stress. Tulsi leaves work well when made into a simple tea. Buy yours at Organic India.

Bottom Line: These Herbs Can Help Boost Immunity.

In the case of herbs, the best practice is to take a day off between your dosages, to allow your body to react and not overdo the dosages. Follow the manufacturer’s label for recommended amounts and always ask your healthcare provider for guidance before starting any new supplement to your routine.

For more natural ways to strengthen immunity, here are 13 Foods to Boost Your Immunity.

The post These 6 Herbs Can Help Strengthen Your Immunity Naturally appeared first on The Beet.

There are hidden pollutants that make their way into our drinking water, according to the EPA, which measures and tests local water supplies: nitrogen, bleach, salts, pesticides, metals, toxins produced by bacteria, and human or animal drugs. We should add: Anti-androgens, anti-estrogens, bacteria, fertilizer, industrial chemicals, chlorination byproducts (some carcinogenic), kerosene, styrene, as well as good old fashion mold, yeast, algae, and rust and bugs such as crickets have all been found in our water supply. And that doesn’t even include the lead that leaches from aging pipes in urban centers like Flint and elsewhere.

So if you are looking to buy a healthier water, and avoid whatever lead or pollutants are in the water that is coming out of your tap, here is what science has to say about the water we can purchase, and whether it’s worth it. What Kind Of Water Is Best For You?

Bottled water

Regardless of where you choose to source your water from, be it a pristine local mountain spring or a multi-billion dollar food and beverage corporation, the container in which it is stored is one common source of pollutants. Plastic bottles, you may already know, leach into the contents and over time, that micro-particle gets into our bodies.

Many of us have heard to avoid packaging which includes BPA, which stands for bisphenol A and was used to make resin and plastics, since the 1950s. Exposure to BPA was linked to possible health effects on the brain and prostate gland of fetuses, infants, and children, according to the Mayo Clinic, as well as diseases, and it was removed from most consumer products as a result. But the inconvenient truth is that simply choosing plastics that are free of BPA does not safeguard us against potential disease — and they may further increase the probability of illness.

Dr. Josh Axe, DNM, the cofounder of Ancient Nutrition, explains: “Instead of bisphenol A, manufacturers are now using bisphenol S (BPS) and other chemicals, yet recent studies are proving that this new approach is just as bad (if not worse) than the original. In fact, recent reports claim that more than 80 percent of Americans have detectable levels of BPS in their urine. And, according to a study, even less than one part per trillion of BPS can disrupt a cell’s normal functioning, which could potentially lead to metabolic disorders such as diabetes and obesity, asthma, birth defects, or even cancer.”

In one study in which Wistar rats were given a daily dose of 5 micrograms per kilogram of body weight, BPA exposure decreased maternal behavior in the first generation of dams, and caused developmental defects in both first and second-generation offspring (as evidenced by decreased anogenital distance in male rats), induced changes in preference for the sweet, salty, and fatty tastes in second-generation offspring, and induced a bodyweight increase in the second generation only.

In 2012 the FDA banned BPA from baby bottles and sippy cups but still allowed it to be used in the liners of canned goods, on the assumption that the levels that leach into our soups and canned foods are safe for humans.

You decide your own tolerance for chemicals in your food but one thing is known: Microparticles and tiny bits of plastic are making their way into our bodies at an alarming rate, and according to a 2020 study, biodegradable materials are finding their way into our organs and human cell tissue, making plastic not just a threat to our oceans and landfills, but our personal health.

Instead of plastic bottles, buying and storing your water in a glass container is a safe bet. And if you are going to make an infused water, well-maintained copper or steel may be a good choice in addition to glass.

Alkaline water

Perhaps the most popular new trend in water in recent years is alkaline water. From Venice, California to Venice, Italy it has become a household staple as the “Alkaline Diet” has taken off. Kelly Ripa and other celebrities have espoused an alkaline diet as a way of losing or maintaining a healthy weight since it essentially steers the dieter toward platefuls of vegetables and whole foods that keep acid levels low and allow optimal cell function.

The alkaline diet was first made famous by the late Dr. Sebi, who is credited with pioneering eating a plant-based diet (which is the basis for the alkaline diet) as a healthy lifestyle choice. The idea behind the alkaline diet is that eating certain foods can have an effect on our body’s pH balance in the blood, which can help lower inflammation, help keep your cells healthy, and combat serious diseases and conditions including chronic pain.

Read More: What Is an Alkaline Diet and Is It Right for You? | The Beet |

Most obviously, alkaline water is alkalizing … but what exactly does that mean and what does it alkalize? Studies have shown alkaline water improves acid-base balance (alkalization of the blood and urine) and hydration status. A good acid-base balance makes it easier for your kidneys and lungs to maintain this homeostasis for which they are responsible. Hydration is the ability of the body to absorb water, and it is important in nutrient delivery, immunity, body temperature regulation, the lubrication of joints, and more.

Other studies show that alkaline water may even improve longevity and decelerate aging, by neutralizing acidic PH balance and reducing oxidative stress in the body at a cellular level.

However, even the research on alkaline water is a young science. Though some water is naturally alkaline in nature, most alkaline water refers to manufactured water and the long-term effects of this chemically altered water have not yet been properly studied. There is preliminary evidence in mice that alkaline water may retard growth.

One study says, “At the completion of the study, [young] animals in the study groups [those given alkaline water] had lower body weights (up to 29 percent less) than controls despite equal food and water intake, suggesting a systemic response to the alkaline treatment.”

Mineral water

Mineral water (also spring water) sounds like a natural choice since we know that the water from deep within the earth is both nourishing and free of pollutants. But what exactly is mineral water? And how can a company claim this on the label?

The FDA defines mineral water as “water containing not less than 250 parts per million (ppm) total dissolved solids (TDS), coming from a source at one or more boreholes or springs, originating from a geologically and physically protected underground water source.”

There is evidence that mineral water, traditionally used to treat gastrointestinal disease, may lower intestinal inflammation.

But that isn’t the full story. Sometimes CO2 is added or removed from mineral water to prevent oxidation and bacterial growth. This could be due to arsenic present in the water having to be removed. Unfortunately, it’s hard to know whether your mineral water has been chemically treated or irradiated unless you call the company directly, and this is good practice.

Since the price of mineral water in glass can exceed $27.99 for five gallons at a company like Mountain Valley, not including a $15 bottle deposit per bottle and a delivery charge, drinking mineral water straight from nature can be quite expensive.

Filtered Water

Perhaps since natural mineral water can be expensive, Dr. Axe recommends filtered water, citing the fact that “less than 30 percent of plastic water bottles are recycled,” and also the problem that plastics can leak into the water, creating potential endocrine disruption. He explains: “estrogenicity in water from plastic bottles is three times higher compared to glass,” and most of the types of water mentioned earlier in this article come in plastic bottles.

There are many types of filters to suit your needs: alkaline, reverse osmosis, UV, mineralizing and more. Express Water makes filters that perform several different functions and you can choose from both alkalizing or non-alkalizing.

When you look up filters, the NSF is a public health organization that tests water systems for contaminants and offers a list of certified filters that are effective against certain contaminants.

“Manufacturers, regulators, and consumers look to NSF for the development of public health standards and certification programs that help protect the world’s food, water, consumer products, and environment,” the site explains, and the organization has been testing and protecting consumer water supplies since 1944.

But the NSF website points out that no filter works against all potential pathogens and pollutants, so you need to decide which ones are most important for you to remove. The first step, NSF advises, is to understand what contaminants are in your water. If you have city water, your water supplier may give you its most current water quality report. You can ask your local water authority for a water profile (Consumer Confidence Rating or CCR) and if you want to test your own well water, contact the local a nearby lab in your area.

Filters can work at the point-of-consumption, or before your water enters your home. Select the filtration system targeted for your water quality needs, since not all water filters address every type of contaminant. When shopping for a water filter, pay attention to what the filter is certified to reduce – so if your water is high in nitrates find treatment systems for this. If you are concerned with pathogens, lead, or other contaminants, make sure your filter removes those. Check NSF’s helpful filter guide for more info before you buy.

How much water should I drink?

Regardless of what kind of water you choose to drink, chances are you aren’t getting enough. Studies show that you need half your weight in ounces a day, and more if your goal is to lose weight. Aim for 2/3 of your weight in ounces, in that case. Here’s how to calculate that:

Multiply your weight in pounds by 2/3 and that is the number of ounces of water to drink in a day. That means if you weigh 150 pounds you need to strive for 100 ounces of water a day. If you want to punch this into your calculator take your weight (for example, 130 pounds) times .67 (2/3) equals 87 ounces. For a 180-pound person, you should drink 120 ounces a day. That’s ten full tall glasses of water.

What Temperature Water Is Healthiest?

Choose the right water temperature too. Warm water is generally soothing at all times. On a very hot day, ice water may be appropriate.

According to the latest findings, if you’re just going about your day, choose water that is not too cold: between 50 and 72 degrees, since it allows your system to absorb and rehydrate faster. The theory that drinking cold water helps you burn more calories (as your body has to work to warm the water to absorb it) has been largely debunked.

Water is so essential that a person may live several months without eating if they have access to water, but likely not more than a week without water. The choice of which water to drink deserves your full attention. Mindfulness in this regard will have longstanding consequences for your health, your children’s, and your grandchildren’s.

For more help with your water regimen, read our articles on lemon water, water temperature, hot water, and how much water to drink to lose weight.

Bottom Line: Any drinking water is healthy unless it’s stored in plastic.

Drink the water that makes you feel the best, and the one that helps you drink more water all throughout the day. Try all three, and mix it up for variety.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post Which Water is Best? Tap, Mineral, Alkaline, or Filtered? Experts Answer appeared first on The Beet.

According to a study in the journal Nutrients, eating later is triggers a cascade of unhealthy events in the body that can contribute to weight gain. “Unusual eating time can produce a disruption in the circadian system that might lead to unhealthy consequences,” citing “several mechanisms that may be implicated in the obesogenic effect of eating late.”

So when should you eat for weight loss?

The study showed that it’s healthier to eat more calories earlier in the day since eating in the later hours has been correlated with increased fat gain.

Traditionally, ancient cultures across the world have eaten lighter and earlier, often just before or as the sun sets and it gets too dark to cook or clean up. As modern technology (electricity) made it possible to eat later, our bodies adapted by getting larger.

Yet our bodies are still accustomed to eating with the rhythms of the sun, which means the healthiest way to eat is during daylight hours, and not after dark. The authors of the study note, “We found that eating the main meal late (after 3 p.m.), was predictive of difficulty in weight loss.

“In addition, the distribution of energy intake across meals may be an important factor. Those subjects assigned to a small breakfast and a large dinner lost significantly less weight than those assigned to a large breakfast and a small dinner.”

Eat early, not late, for weight loss

Public health nutritionist Tracye McQuirter, founder of 10 Million Vegan Black Women, suggests that the best time of day to eat for optimal health is earlier in the day. “What I suggest is that people eat several smaller meals throughout the day as opposed to focusing on three big meals,” she explains. “When I am helping people talking about this is to concentrate on smaller meals rather than three big meals, this is what I suggest:”

Breakfast: Green smoothie or oatmeal

Lunch: A veggie-packed wrap, soup, or salad

Mid-afternoon snack: Hummus and crackers or fruit and nuts

Dinner: Light stir-fry over black rice or pasta noodles

Post-dinner snack: Fruit

Should the largest meal be lunch?

Instead of thinking about the largest meal being anything, she says, that language isn’t a helpful way to think. “You don’t really want to have a large meal in the middle of the day. You just want to have a sustaining meal.

“You want to have a meal that nourishes you but doesn’t make you tired and sluggish. And if you know that you’re maybe having a snack — fruit, crackers, or nuts in a couple of hours, then you don’t have to think of it as ‘I have lunch at 1 p.m., and I’m not going to eat again until dinner, So it’s got to hold me 5 or 6 hours. Because you are going to have a snack in between that time.”

What to eat when

Eat a sustaining amount of calories in the middle of the day, to prevent blood sugar from spiking or insulin from surging. Those lead to weight gain. So the best time to eat lunch is 12 or 1 p.m. but then stop eating early, so your body has a chance to burn off calories as you sleep.

“Dark leafy greens are the healthiest foods to have all day, followed by fruit. So, I recommend that people try to have dark, leafy greens two to three times a day.

Around the world what we would consider a typical lunch or dinner is eaten for breakfast. Here’s how:

• Green smoothie in the morning
• Salad at lunch
• Sauté for dinner
• Add fruit throughout the day.
• Cucumbers, tomatoes are technically a fruit

You know you can have oatmeal for breakfast, it’s a whole grain—but you can have quinoa as well. You can have chia seed bowls for breakfast.

“Morning is the time to have a lot of water with some lemon juice or lime juice because it can help with digestion for the rest of the day,” she adds.

Drink a couple of glasses of water – with lemon or just plain— when you wake up.  Then have a smoothie or fresh fruit (some berries, some apples) to help with digestion more than other foods do. The goal is to eliminate when you wake up in the morning. And so having water, pieces of fresh fruit, or even a smoothie will help you do that.

Bottom Line: Eat a nutrient-packed lunch to help maintain a healthy weight.

Instead of waiting to eat your largest meal in the evening, get more calories at lunch and think of meals as “sustaining” your energy throughout the day, in order to lose weight or maintain a healthy weight.

The post The Best Time to Eat Lunch to Maintain a Healthy Weight, According to Experts appeared first on The Beet.

However, as more and more consumers are coming to realize, billion-dollar industries don’t always optimize their products for human health. Perhaps the most common question posed to vegans or people who eat plant-based has been, “Where do you get your protein?” The more apt question might be: Do you really need all that protein? There is growing evidence that a low-protein diet is healthier, helps fight aging, and prevents disease. And yet, we are sold on the hype that getting an abundance of protein is a requirement of a fit, active body, and the more the better.

The USDA dietary guidelines appear to have a fixation on protein—it’s a food group—and since meat products contain some of the highest concentrations of protein per serving among all foods sold at grocery stores, the requirement for protein has proven an invaluable marketing tool. No matter whether you’re selling plant-based products or those from animals, our obsession with protein intake has been a powerful marketing tool. Americans have been taught that protein helps build muscle. No protein, no strong bodies. But what if I told you that we don’t need nearly as much protein as we’ve been told? And in fact, there are significant health benefits from getting less?

How protein works, and why too much can lead to aging, heart disease, and cancer

As for building strong muscles, one of the mechanisms in the body that facilitate this process is the hormone known as insulin-like growth factor 1(IGF-1), which is synthesized by the liver and muscles in higher quantities in people who eat more protein. Vegans, vegetarians, and flexitarians alike may rejoice that there are so many plant-based protein powders to help them raise their IGF-1 levels, but they may also be interested to learn about some of the unintended consequences of elevated IGF-1 levels.

Perhaps the most concerning studies are those that show elevated levels of IGF-1 have been associated with cardiovascular disease and cancer, which respectively are the first and second most common causes of death for Americans (cardiovascular disease alone kills over 650,000 Americans a year if you include heart attacks and strokes). The cancer study specifically states: “Epidemiological evidence is accumulating and suggests that the risk of cancers of the colon, pancreas, endometrium, breast, and prostate are related to circulating levels of insulin, IGF-1, or both.”

The cardiovascular study states “Numerous studies have investigated the effect of serum IGF-I concentration on aging and different aging-related diseases, e.g. cardiovascular disease (CVD) and cancer. Decreased as well as increased levels have been reported to be associated with reduced life expectancy in humans.” Essentially, too much protein as we age is as deadly as too little.

Accelerated aging and high protein consumption have been measured since 1996 when a study in the American Journal of Epidemiology showed that dietary protein increases calcium loss in the urine, putting high-protein consumers at risk of osteoporosis. The study found that women who ate more than five servings of red meat a week had a significantly higher risk of forearm fracture than women who ate less than one serving of meat a week. The study notes that an increased risk of bone fracture was not associated with higher consumption of vegetable protein (the study makes no mention of vegetable-derived protein powder), so it appears that protein consumption in the form of whole vegetable sources is healthiest.

In most cases, Americans eat far more protein than they need each day. The recommended daily amounts are 45 grams for a woman and 58 grams for a man, per day, though you can safely add more if you are actively training for an event or hitting the gym daily. Protein deficiency is not a serious problem in the American diet, whereas overeating is. (For a handy calculator, enter your age and weight and find out how much you need.)

Dr. Joel Fuhrman, bestselling author, doctor, and plant-based lifestyle champion, takes the position on IGF-1 is that to be your healthiest, you should maintain lower levels throughout your adult life by eating plant-based. In his blog on the topic, he writes:

“Excessively low or high IGF-1 levels could lead to health problems. In adults, a high IGF-1 level is linked to accelerated aging and an increased risk of cancer and premature death. Maintaining a relatively low IGF-1 level throughout most of one’s adult life is thought to be an important factor by which centenarians are able to live that long without developing cancer.”

So what is the right amount? Furhman tackles that as well: “The European Prospective Investigation into Cancer and Nutrition (EPIC) study reported an average serum IGF-1 level of 200-210 ng/ml, suggesting that this is a typical level for adults on a Western diet. The amount of animal products consumed by most Americans drives their IGF-1 into this danger zone (above 200), increasing their risk of cancer.”

Keeping your IGF-1 lower as you age is will minimize the risk of disease, including cancer, heart disease, and stroke, according to studies. To get the amount of protein you need (but not more) Dr. Furhman suggests you eat a varied plant-based diet incorporating more beans, greens, and seeds as you age to maintain healthy bone mass, muscle mass, and brain function.

Modern science has endowed us with the power to choose how high our IGF-1 hormone levels are and has also proven which choice–high protein or low protein–is associated with longevity. If you decide not to consume protein powder from any source, you may live longer than your gym buddy who takes it by the scoopful. You’ll also save money on groceries.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8g Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein – 5.4g Calories – 177 Carbs – 123g Fiber – 4.6g Calcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein – 2.9g Calories – 92.4 Carbs – 21.3g Fiber – 2.9g Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein – 0.9g Calories – 6.4 Carbs – 1.0 g Fiber – 0.6g Calcium – 27.7 mg

The post Why I Don’t Eat Protein Powder. How to Get Enough Protein from Food appeared first on The Beet.

What are Nootropics?

Nootropics are herbs that improve concentration, memory, and learning. They also stave off cognitive decline and improve mood, sleep, and mental health.

The Health Benefits of Nootropics

Nootropics act on a variety of cognitive mechanisms, including hormones, brain waves, cerebral blood flow, neurotransmitters, cellular energy, and neuroplasticity. A single nootropic, depending on its efficacy, may act on one or all of these factors. Let’s explore some of the most potent nootropic herbs.

Bacopa

Let’s start with an herb native to wetlands on many continents that have been proven to act on a plethora of neurocognitive functions: Bacopa monnieri, also known as Brahmi, water hyssop, and herb of grace.

Researchers do not hesitate to sing the praises of bacopa; the authors of this study write, “Several randomized, double-blind, placebo-controlled trials have substantiated BM’s nootropic utility in humans. There is also evidence for potential attenuation of dementia, Parkinson’s disease, and epilepsy.

Current evidence suggests BM acts via the following mechanisms—anti-oxidant neuroprotection (via redox and enzyme induction), acetylcholinesterase inhibition and/or choline acetyltransferase activation, β-amyloid reduction, increased cerebral blood flow, and neurotransmitter modulation (acetylcholine [ACh], 5-hydroxytryptamine [5-HT], dopamine [DA]).

Scientists are enthusiastic about it and you should be too! Try your own experiment and ask yourself, how does Bacopa make me feel after five days of taking half of a teaspoon twice a day, at least 45 minutes before or two hours after mealtime?

You can take it in warm water or tea—the heat will aid your digestion of the herb. Banyan Botanicals has some of the highest quality Bacopa on the market.

Gotu Kola

Gotu Kola is a perennial plant native to the eastern hemisphere. It’s often confused with Bacopa, as both are called Brahmi, or Indian pennywort, but in fact, Gotu kola is a distinct species called centella asiatica.

Right now, scientists agree that Gotu kola is a neuroprotectant, and they are trying to discern how the herb functions in this way. The authors of this study say, “At the in vitro level, C. asiatica promotes dendrite arborisation and elongation, and also protects the neurons from apoptosis. In vivo studies have shown that the whole extract and also individual compounds of C. asiatica have a protective effect against various neurological diseases. Most of the in vivo studies on neuroprotective effects have focused on Alzheimer’s disease, Parkinson’s disease, learning and memory enhancement, neurotoxicity and other mental illnesses such as depression and anxiety, and epilepsy.”

Like most herbs, powders are more potent than tinctures and be sure to buy organic for a 30 percent higher nutrient content. You can find Gotu kola at Mountain Rose Herbs.

Lion’s Mane

You’ve probably already heard about how healthy Lion’s Mane mushroom is for the brain, but what exactly is it about this medicinal mushroom that makes it such an effective study aid?

Research has shown that Lion’s Mane mushroom increases the secretion of nerve growth factors, which helps grow, maintain, and proliferate neurons.

Another study suggests preclinical evidence that lion’s mane in combination with its isolates improves conditions around ischemic stroke, Alzheimer’s disease, Parkinson’s disease, and depression.

You can find the organic powder at Om Mushrooms.

Ginkgo Biloba

Whether you struggle with memory, or you are a healthy person looking to improve your memory, Gingko Biloba can help. This 290-million-year-old Chinese tree species has been on TV commercials for decades, but how exactly does it increase memory?

Studies have shown that Gingko improves working memory. Animal studies have suggested that Ginkgo has neuroprotective properties.

Ginkgo is an oft-discussed herb, and it is controversial in the scientific literatures whether it is truly a nootropic or not. Certainly, it interacts with many medications and one should consult with their doctor before taking it.

You can find the organic powder at Mountain Rose Herbs.

Korean Red Ginseng

Panax ginseng made our list of herbs that strengthen immunity, and it stands out in this list too— evidence shows that it can be classified in a specific subcategory of adaptogens called actoprotectors, which are “preparations that increase the mental performance and enhance body stability against physical loads without increasing oxygen consumption.” So, when put under physical or cognitive stress, a person taking ginseng will have better physical and mental performance without expending extra energy intaking and processing oxygen.

Athletes should especially take note here—imagine performing better on the same amount of oxygen. There is also evidence that “ginseng can be used as a drug to affect neurons [121] and to achieve peripheral nerve regeneration to prevent muscle atrophy,” which is why herbalists suggest it can help one recover from sports injuries.

If you experience a foggy mind on occasion, it’s a good idea for you to incorporate herbs in your diet. Make sure to do your research, but generally, herbs have fewer side effects than synthetic nutraceuticals, a clear sign that you are living in harmony with nature.

For more content like this, check out our lists of herbs to increase muscle mass and our list of herbs to increase libido.

The post The Best Nootropic Herbs for Memory, Cognition, and Brain Health appeared first on The Beet.

When we eat spicy food, we sense the spiciness, and heat as the active ingredient in peppers, capsaicin, which binds to a distinct class of receptors in our mouths called VR1 receptors. These signal to our body that we have just eaten food with a unique, favorable nutrient profile. If you’ve had trouble stomaching spicy food, consider the benefits and replace your usual with organic, whole-food plant-based spicy foods to reduce exposure to any irritating p pesticides. Organic peppers can contain as much as 30 percent more nutrients.

Capsaicin is a chemical compound and has no calories or dietary content. It was first isolated from peppers in 1878 and has since been used in creams (as a pain reliever) as well as spray (to burn the eyes of a potential attacker or aggressive animal) and in medicines (to reduce inflammation, and help block the nerve endings from feeling itch or aggravation). In food, it can be a powerful health promoter, doing everything from boosting metabolism to lowering blood pressure. Here are all the ways capsaicin can help you be your healthiest.

The 7 Benefits of Spicy Foods with Capsaicin

1. Increases metabolism

Spicy foods have been shown to increase metabolism and reduce body weight without negative side effects. Scientists are beginning to explore the mechanisms through which spices like capsaicin helps drive up metabolism: “Chili pepper affects energy expenditure by triggering the in the same way as the low temperature does, leading to increased energy expenditure via non-shivering thermogenesis,” according to one study. The conclusion adds: “Capsaicin plays a critical role in humans and has multiple benefits for metabolic health, especially for weight loss in obese individuals.”

Capsaicin may also decrease adipogenesis, the process of fat accumulation. Red pepper intake at breakfast is associated with reduced protein and fat consumption at lunch. These two effects of capsaicin consumption dovetail quite nicely: If you are trying to lose weight, make a batch of Zooey Deschanel’s hot sauce recipe and have some with your breakfast.

2. Improves digestive health & mood

When capsaicin enters the gut and binds to the special VR1 vanilloid receptor, the body creates anandamide, which reduces inflammation and the gut and reduces the risk of tumors.

The anandamide created as a result of eating spicy foods is an endocannabinoid that binds to cannabinoid receptors in the brain, increasing one’s mood. Further, capsaicin may be associated with increased activity of the central opioid system, which would explain its analgesic effects.

3. Reduces chronic pain and inflammation

This stimulation of the central opioid system and release of endorphins caused by capsaicin binding to the gut reduces chronic pain, triggering desensitization of pain receptors. Because of this effect, capsaicin has even been studied as a topical agent, though it is probably best taken internally as rashes are common following topical application of capsaicin.

4. Promotes longevity

A 2015 study in the British Journal of Medicine found that habitual consumption of spicy foods six to seven days a week was inversely associated with total morbidity and specific causes of death like cancer, heart disease, and respiratory disease. Make some spicy recipes from The Beet like cauliflower tacos with sriracha or jalapeño poppers and you might live longer!

5. Decreases risk of cancer

Studies like the one above stress that causation cannot be ascertained through epidemiological devices; what is needed is a clearer understanding of the biological mechanisms that create the association between dietary capsaicin consumption and reduced cancer morbidity. However, the epidemiological evidence is there and bolstered by this, scientists have begun the search for biochemical causation. One study, for example, investigates the recent discovery that “capsaicin targets multiple signaling pathways, oncogenes and tumor-suppressor genes in various types of cancer models.”

6. It fights infection and is antimicrobial and antiviral

Who wouldn’t like a little extra protection against microbes and viruses these days? Capsaicin has been shown to decrease the cell invasiveness of microbes, but the mechanism by which this occurs is a little more complicated than just heating up the body.

The study further notes that capsaicin has been demonstrated in controlled studies as effective against two forms of food-borne pathogens and three viruses.

7. Reduces blood glucose levels

If you are looking to keep your energy levels stable, look to capsaicin to lower your blood sugar. This will keep you on and even keel as you move through your day – yet another reason to add some spice to your breakfast!

Which Spicy Foods are Healthy?

As a general rule of thumb, even though capsaicin is so promising as to perhaps be a superfood, it’s best to eat spicy foods that are whole-food plant-based. For example, you may not want to eat GMO wheat-based meat substitutes fried in oil saturated with pesticides, throw some hot sauce on it, and say you are eating buffalo wings because they are healthy.

If you have stomach ulcers, gallbladder issues, rosacea, or similar conditions, you may want to reduce greatly or eliminate spicy food consumption.

Are Jalapeños Good for You?

Jalapeños contain a moderate amount of capsaicin compared to other peppers, which make them quite popular for a pleasant piquancy. They are widely used commercially, but it’s best to make your own hot sauce to ensure there are no animal derivatives in the sauce.

Though jalapeños are small, they are a concentrated source of fiber, folate, manganese, and Vitamins C, B6, A, and K.

Jalapeños may even protect against strep throat and tooth decay.

Is Hot Sauce Good for You?

Hot sauce is a great source of capsaicin, however, read ingredient labels carefully. You want to avoid consuming too many added oils, preservatives, and refined sugar. Look for a certified organic hot sauce to ensure that the manufacturer is health-conscious.

We are very lucky that – in many cases – our tongue can steer us in the direction of healthy food. Couple this with the discrimination to fewer foods of higher qualities and Mother Earth has made it easy to enjoy a plant-based lifestyle that keeps us feeling good.

The post The 7 Benefits of Spicy Food. Here’s Why to Heat It Up! appeared first on The Beet.

As for which one works best? You need to try each one out, then go off of using it for several days, and observe how you feel. Many of the studies have been done on small groups of participants and the research is scarce, so the herbal knowledge is often based in Ayurvedic medicine and centuries-old practices. Try each one on its own, but always talk to your doctor since some herbs interfere with medication and you don’t want any adverse side effects.

The effect of plant-based diets on stamina and performance

Diet plays a role in the bedroom as well. A diet rich in plant-based foods with nitric oxide boosts performance in the gym and in the bedroom, so the first task for anyone who wants to improve their libido is to switch to a plant-based diet and ditch red meat and dairy, which causes inflammation and can contribute to ED, as well as heart disease and obesity.

In the documentary about athletes and plant-based diets, The Game Changers researchers studied how diet affected young male collegiate athletes, who were given plant-based dinner versus animal products, and watched the results as they slept in a sleep lab. The athletes who were given the plant-based dinner also had more frequent erections while sleeping, something they were blushing to see when presented with the results by the researchers. A study in the British Journal of Cancer found that vegans had 13 percent higher testosterone levels than those who eat flesh and 8 percent higher testosterone levels than vegetarians.

If you are eating plant-based, or mostly so, you are already doing yourself a favor as far as performance is concerned. Here’s how to use herbs to stoke your sex drive and improve libido without taking a prescription.

1. Tribulus Terrestris

Tibulus is revered in Ayurvedic medicine as an aperitif, astringent, anti-inflammatory, stomach tonic, diuretic, and aphrodisiac. In one study it was found to increase in erectile function in rabbits given the herb for 4 weeks. The herb may indeed increase libido, but the mechanisms by which this happens is difficult to study since it is such a holistic, powerful herb. Start with half a teaspoon of pure organic powder extract a day for five to seven days and assess how you feel but be warned that it is quite bitter. It’s one of the 10 ingredients in dashamula.

2. Shatavari

The translation from Sanskrit most often used for shatavari is “She who possesses 100 husbands.” Shat means one-hundred, but vari could mean “husbands” or “roots”. I think the translation “she who possesses a hundred roots” may be more on point since it helps a woman grow her family tree, or put down roots. Shatavari is an adaptogen in the same family as the asparagus family that is believed to increases fertility in women, but it is also recommended for men for other holistic benefits.

Studies on Shatavari are more preliminary but researchers have found: “Shatavari may improve female reproductive health complications including hormonal imbalance, polycystic ovarian syndrome (PCOS), follicular growth and development, oocyte quality and infertility possibly by reducing OS level and increasing antioxidants level in the body.”

Organic Shatavari can be purchased from herbal supplier Banyan Botanicals.

3. Horny Goat Weed

Legend has it that Chinese farmers observed goats copulating more after grazing on ying yang huo, hence its name “horny goat weed”, but the plant also helps with pain and fatigue. Since then, Horny Goat Weed has been used for ED and to strengthen sexual desire.  Western research has even begun to accept it as an effective treatment for osteoporosis, hay fever, atherosclerosis, nerve pain fatigue, and erectile dysfunction.

Chinese herbalism has long revered yin yang huo, of which there are 15 different species. Herbalists caution against overstimulating the yang and they recommend combining horny goat weed with ying herbs to ward off “hot” symptoms like irritability, aggressiveness, or a racing heartbeat. If you are making a tea, the calming properties of herbs like chamomile or mint will provide the ying to balance out the horny goat weed’s yang.

Look for Horny Goat Weed here.

4. Yohimbe

Yohimbe is an evergreen tree native to western and central Africa that’s bark contains a natural chemical called yohimbine, which has been used in herbal traditions for centuries.

Yohimbe is shown mixed results when it comes to improving sex drive, though one study showed that 3 of 11 participants reported some improvement in sensation and sexual function. “Under yohimbine, frequency of sexual activities increased,” so there may be enough evidence to encourage using it, for men as well as women who want increased sensation. But the herb has been closely examined for its side effects, especially the fact that it can cause racing heart and tremors. For this reason, doctors suggest taking Yohimbe a few hours before sex, rather than as a daily. Yohimbe bark is sold here.

5. Tongkat Ali

 Known as Malaysian ginseng, the root of the Tongkat Ali plant has been shown to help improve stress levels, but people also take it because it appears to stimulate the release of free testosterone, improve sex drive, and can reduce fatigue, according to research.

As an adaptogen, Tongkat Ali may be taken on its own without other herbs. It also improves muscular strength and stamina.  Secrets of the Tribe sells an alcohol-free tincture.

Bottom Line: Try herbs for sexual drive and to improve libido and observe how they influence your body, but keep doses low until you figure out which ones work well for you and lower your dose if you feel the effects are too intense. And check with your doctor before trying any new herbal remedy since some of these are known to interact and impinge medications.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post To Boost Libido Naturally, Some People are Turning to Herbs. Here’s The Science appeared first on The Beet.

Perhaps it’s no surprise that steroid use has been on the uptick in recent years among younger and younger athletes, especially high school competitors. The dangers of steroids are well known and anabolic steroids have been banned from international competition to protect athletes from a plethora of potentially harmful side effects that range from the mental, such as irritability and paranoia, to the physical, including kidney and liver damage, the risk of an enlarged heart, incidents of heart attack, stroke, plus hair loss, impotence and more.

Back in 2004, the United States Substance Abuse and Mental Health Services Administration determined that .5 percent of the population (or over 1 million Americans) had used anabolic steroids. In the younger group of 18- to 34-year-olds, fully1 percent of the population had used anabolic steroids. As of 2017, that number had grown, and even younger males were trying steroids: Over 1.1 percent of America’s 12th graders were using steroids.

Rather than try to convince athletes that they don’t need to build muscle to be faster, stronger, and more competitive, one strategy is to encourage replacing dangerous anabolic steroid use with natural herbs that can help the body’s own process of building muscle mass naturally, without the need for synthetic hormones. Here are six popular herbs that are scientifically shown to help build muscle and lose body fat, if taken in a safe and moderate way.

Before you take any herbs or supplements be sure to talk to your doctor about whether they are safe and appropriate for you and your personal health profile. “Remember, just because an herbal supplement might be natural doesn’t mean it’s safe,” the Mayo Clinic warns.

1. Kapikacchu & Safed Musli

A combination of kapikacchu (mucuna pruriens or velvet bean) and Safed Musli (chlorophytum borivilianum) has been shown to increase circulating growth hormone in exercise-trained men, according to the research. To put it another way, this simple combination of herbal supplements acts functionally like anabolic steroids by boosting growth hormone in the body.

The study notes that “future studies should seek to determine which of these agents is responsible for the effect on GH — in particular when delivered at the same dosage to the same subjects using a cross-over design.”

It may be that kapikacchu is more responsible for the increase in circulating growth hormone as it contains L-DOPA, the precursor to the neurotransmitter dopamine, which has been shown to effectively stimulate growth hormone.

Safed Musli has been shown to be spermatogenic and to increase testosterone, and animal research also shows that it might increase sexual activity and have effects similar to testosterone. But so far the research is preliminary.

2. Ashwagandha

Ashwagandha is a prominent herb in the Ayurvedic tradition, revered as an aphrodisiac, a mood regulator, and a boon to athletic performance.  It has been used by athletes to improve muscular strength, resistance to fatigue, recovery from exercise.

Modern science concurs that ashwagandha is an effective herb for increasing athletic performance, as it has been shown to increase cardiorespiratory endurance.  According to one study, “The test for VO2 max is perhaps the most commonly employed procedure in exercise physiology. This measurement determines an athlete’s ability to take in, transport, and utilize oxygen and is probably the best assessment of the athlete’s endurance capabilities.” Ashwagandha supplementation resulted in significantly higher VO2 maxes after eight and twelve weeks.

The study also found that ashwagandha also helps increase muscular strength, and exercise tolerance while lowering blood lipids and aid in the quality of sleep.

3. Rhodiola and Bitter Orange

Scientists have studied another pair of herbs—Rhodiola and bitter orange. The two herbs in combination have been shown to reduce adipose tissue (aka belly fat) in lab studies, but there are potentially risky side effects to bitter orange supplements that have been widely reported on because of its similarities to ephedra.

Bitter orange, which is not the same as the citrus we buy in the store, is a sour fruit native to East Africa, the Arabian Peninsula, Syria, and Southeast Asia. It is so sour that it’s hard to eat by itself, but is commonly used as the main ingredient in some marmalades. Eating it, as opposed to taking it in supplement form, is considered safe.

Rhodiola imparts more benefits, by helping you recover from a workout by reducing “both lactate levels and parameters of skeletal muscle damage after an exhaustive exercise session.” Bitter orange is less widely praised.

The side effects and risks of bitter orange

Bitter orange sounds innocuous enough but contains synephrine, which is structurally similar to ephedrine, the main component in ephedra, which has been banned by the FDA as a dietary supplement.

Ephedra raises blood pressure and has been linked to heart attack and stroke. Bitter orange is commonly used as a substitute for ephedra in dietary supplements, and according to the Mayo Clinic is not worth taking for its potentially risky side effects.

Bottom line: Skip taking bitter orange, which can have unwanted side effects.

4. Saffron and Cinnamon

Both saffron and cinnamon have been proven to reduce delayed onset muscle soreness (or DOMS.) Regularly add some saffron to your savory dishes or cinnamon in your sweeter dishes will deliver carotenoids, which are powerful antioxidants that help reduce inflammation and allow your muscles to recover without that signature soreness that can stop you from training day after day.

A general rule when taking herbs is half of a teaspoon once or twice a day – this rule applies almost universally to powders. Dose tinctures as directed on the packaging. For saffron, use about four to six threads; saffron goes nicely in a hot tea with some steamed plant milk.

A muscle-building recipe is power tea: Boil your favorite tea blend (ditch the tea bag, and boil it loose-leafed and then strain it for a steeper brew), and add half of a teaspoon each of ashwagandha, kapikacchu, and Safed Musli powder, then add a generous amount of sweetener and steamed soy milk.

Whatever your athletic or aesthetic goals are, there are herbal supplements for every purpose one might take a synthetic supplement for. Try them in their organic form for herbs that are 30 percent more nutritious.

For more content like this, such as How Herbs Can Boost Your Libido, check out this story.

The post These 5 Herbs Can Increase Muscle Mass Naturally. Here’s What the Science Says appeared first on The Beet.

Consider the practice of yogis across the world who wake up unaided by an alarm clock with joie de vivre in the calm, quiet two 48-minute periods before the first glimpse of the morning sun, which they revere as Lord Rāma, to practice meditation of gazing into a flame, called trāṭaka.

For only the duration of time that the sun touches the horizon at dawn and dusk, it is quite a safe and potent practice to gaze into the emerging or fading sliver of sunlight. In Dr. Bhaswati Bhattacharya’s book Everyday Ayurveda, which I never tire of discussing, she gives insight into how Western doctors often oppose the practice—though Bhattacharya emphasizes the practice can only be done in the moments the sun is kissing the horizon. In the scripture known as the Atharvavedaḥ, there is a list of 22 diseases that can be cured by the grace of the morning sun. In many texts, when someone is informed they are recommended to worship the sun—to sunbathe, to contemplate, and to offer gratitude.

Study shows that morning sunlight resets the body’s sleep cycle

This practice can also be achieved by looking into a candle flame, to relax the mind and allow the body to “reset.” The purpose of the meditation is to connect with and strengthen the element of fire in the body, one of eight elements of the material world in the Ayurvedic philosophy: earth, water, fire, air, ether, mind, intelligence, and false ego.

In recent years, studies have found that this practice of getting early morning sunlight is, in fact, scientifically proven to be beneficial to one’s stress levels and circadian rhythms. A 2008 study in the journal Environmental Health Perspectives states:

“When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night.” The study authors explain the benefits: “The melatonin rhythm phase advancement caused by exposure to bright morning light has been effective against insomnia, premenstrual syndrome, and seasonal affective disorder (SAD).”

Spending time in nature helps your mood, study finds

In addition to incorporating rituals for connecting with nature into everyday life, studies show that it is important to spend time immersed in nature. A 2019 study found that people who spend at least two hours a week in nature are more likely to report better mental and physical health, and it can be as simple as getting into urban parks. Just being outside is a powerful way to boost your mood and strengthen your immunity.

Since many urban parks are tightly situated within heavily trafficked streets, getting into a more natural world where you will be far from airborne pollutants or hear honking and traffic sounds is key to reaping the full benefits. Choose a park with an abundance of trees or vistas out of earshot of busy streets.

Once a week (when possible), spend time in the forest to get the most oxygen into your lungs and get away from tiny particulate air pollution that can create inflammation, zap your energy, and ultimately promote disease. The Japanese call this “forest bathing,” since it’s like a cleaning ritual for your lungs and bloodstream. Getting into nature can improve your mood and lead to an increase in your immune system’s Natural Killer cells, which produce cytokines that go out and destroy any virus-infected cells. Spending four hours in the forest is even better; this can reduce your blood pressure by 7 mmHg!

While you are walking in the woods, try not to wear shoes with soles made out of materials like rubber or plastic, which act as electrical insulators. A growing body of research on “earthing” has shown that not connecting with the ubiquitous supply of negatively charged electrons on the Earth’s surface can cause psychological disturbances and poor health.

The negative ions at the beach can neutralize the free radicals in your body

When water crashes on rocks such as at waterfalls, or on the sand at the beach, the molecules’ negative ions get released into the air, and these can latch onto positively charged molecules in your body, known as free radicals, and neutralize them. The result is that you feel restored, but studies show there is an actual benefit to your immune system. Studies show that being in nature, where these negative ions get released, can have therapeutic effects on your body and help you deal with the oxidative stress of daily urban life.

We casually interact with radiation all day long on our phones, computers, and devices, which shower us with positively charged electrons. Why not let Mother Earth’s negative ions neutralize these positive electrons, which will leave us feeling more chill? If you have ever breathed in the ocean air at the beach and felt every part of your body easily relax, this is why. Can’t make it to the forest or the beach? You can still feel better when you walk on the bare earth, grass, or natural surface in bare feet.

It is our nature to walk, and the more we do it the better we feel

Ever feel better just going for a walk? Our ancestral genetics has led us to thrive when propelled by our own two feet. Including walking into one’s lifestyle has been shown to reduce the risk of premature death by eleven percent. Try to walk in urban areas near nature (for New Yorkers that’s alongside Central Park) or near a boardwalk, with a water view, rather than not walking at all.

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Bring nature into your home in the form of houseplants and a sunbathing spot

Fill your bedroom with houseplants, especially with what is called a “snake plant” since they abundantly emit oxygen at night. Find a spot to sunbathe, and better yet, find a spot to sunbathe nude, to allow the sun to soak into your skin and produce vitamin D, essential for immunity and bone health.

As far back as 1939, Dr. Abraham Myerson conducted a study of men that found that in just five days of getting sunlight exposure to the chest helped to boost circulating testosterone levels by 120 percent, and exposing their private parts tripled testosterone! But he also found that these levels dropped after eight days of no exposure to sunlight, returning to initial levels.

By the year 2050, two-thirds of the world’s population is projected to live in cities. If this is the direction things are going, it is even more critical to prioritize spending time in nature. As we plan for quality of life, designing cities with plenty of outdoor space, parks, and nature hikes, trails, and vistas will help us live happier and healthier now and in the future. Until then, let’s design our exercise and forest bathing rituals with natural health in mind.

The post The Simplest Thing to Do to Improve Your Mood and Health Today appeared first on The Beet.

Many of the morning rituals we now think of as normal (brushing our teeth, making our bed, and stretching) have their root in the ancient practice of Āyurveda, an alternative medicine system that originated in India over 5,000 years ago. Ayurveda translates to “the science of life.” Followers of Āyurvedic practices are dedicated to this natural system for achieving optimal physical, mental, and spiritual health starting from the moment they wake up to eating healthy and feeling calm and energized for the rest of the day. In the Āyurvedic tradition, starting the day off with a few easy rituals sets you up for a full day of moving toward a healthier state. Sages believed that the body’s circadian rhythm impacts the quality of one’s health and that the more we are aligned with natural influences such as the moon phase, the Spring Equinox (on March 20th), the sun in the sky, the healthier we will be.

For how to hit refresh this season and begin to feel more energized and healthier, we asked  Vasu Dudakia, who has been practicing Āyurveda for 10 years, studied in India, and now leads workshops in it, to recommend simple morning rituals to live happier, healthier lives.

Try these 7 simple morning rituals to help you live a happier, more healthful life.

1. Scrape your tongue to get rid of toxins

Scraping your tongue immediately upon rising and before eating or drinking anything with a copper tongue cleaner has been known to help the body get rid of toxins. The white coating that appears on the back of the tongue each morning is known in Ayurvedic practice as ama, or toxins that the body is trying to expel. Copper is naturally antimicrobial, so it’s especially effective for tongue scraping. One study published by the Cleveland Clinic found that tongue scraping can reduce unwanted bacteria and bad breath more than brushing your teeth alone. 

2. Use Oil Pulling to rinse your mouth and kill bacteria, reduce bad breath

Next, sip hot water (I use a copper cup because the copper ions have been shown in studies to kill bacteria) and then try the ancient act of oil pulling with organic coconut oil, essentially rinsing it around inside your mouth, flushing it between your teeth and gums to loosen any tiny particles so you can spit it out and know you’ve cleansed your mouth fully. Do it for a few minutes while making your bed to create yantra, or sacred geometry, in your home. Use coconut oil in the same way you would mouthwash, by swishing it around the mouth for 30 seconds to one minute which is thought to kill bacteria. 

3. Head to the toilet shortly after you get up in the morning

Okay getting personal here. You need to empty your bowels shortly after waking up, to restart your digestion and rid your body of any toxins that have been building up in your digestive tract overnight. According to the book, Everyday Āyurveda, by Dr. Bhaswati Bhattacharya, your body is ready to start anew every day, so by emptying your bowels and expelling toxins or  “ama” you have a new chance to eat healthier, feel more energetic, and begin your health journey with a clean slate. To aid this, if you’re not used to this morning ritual, simply sit on the toilet and sit there, until your body gets the message. If you still have trouble, add fresh ginger to your morning cup of hot water.

4. Build your morning mindfulness or meditation regimen

A central tenet of Āyurveda is understanding vāta, pitta, and Kapha—the three forces that nature imposes on our physical bodies. Vāta is the element of wind, pitta is the element of fire, and Kapha is the element of earth, and each one is present in a person’s body in different quantities. Your body composition may have one dominant, one primary, and one secondary doṣa, or more rarely, all three elements are present in equal quantities.

Different periods of the day are ruled by either wind, fire, and earth. The early morning hours are regarded as ruled by wind, for instance. So once you determine the most auspicious time of day for spending time with one’s self in meditation, self-study, or yoga postures practice that is the best moment for you to choose your quiet mindfulness practice.

One way to enjoy this practice, any time of day, is a calm bath. This art of bathing has given way to the quicker, more efficient shower, but many of us would benefit from taking a calming bath each day, especially after daily exercise in urban settings. If you’re worried that you’re sitting in rusty water or an unclean soak, check the purity of your city’s water at the Environmental Working Group’s website: ewg.org.

5. Eat and drink to optimize digestion: Your noon meal should be your biggest

According to Āyurveda, the cycles of our digestive fire (agnī) run parallel to the cycles of the sun. Based on this, timing dictates some of our best practices for eating. Since our digestive fire is strongest at noon, it is practical to have your heartiest meal within a couple of hours of noon, when the sun reaches its zenith. If you eat three meals a day, observe the quality of your digestion, energy, and stool (sorry, anyone who doesn’t look in the toilet, but this is an extremely effective measure of your digestive health). You may find that fewer than three meals suit you and keep you sustained throughout the day.

Āyurveda suggests that we naturally do well with two meals a day, spaced about six hours apart, to allow enough time for the first meal to fully digest. Renowned yoga teacher B.K.S. Iyengar stated that yoga āsana and prānāyāma (breath control with strong contractions of the navel and pelvic floor) should not be practiced until four hours have passed after eating. That is likely true of your other exercise as well, so running out the door for a tough session after breakfast or lunch may be less effective than first thing when you wake up, before eating, or drinking much.

Use these basic rules to plan your mealtimes (but don’t become rigid). The first rule is to eat whenever you feel true hunger (characterized by a rumbling stomach, coolness of the skin, slight weakness, brain distraction, and salivation). Some days, three meals serve you best, but other days two home-cooked healthy, mostly plant-based meals are the best choice.

6. Choose to eat a warm meal at breakfast, such as stewed apples or sprouted millet

For your first meal of the day, it is helpful to stoke the fire of your agnī with a warm meal. An excellent breakfast can be made by stewing apples. Place washed unpeeled organic apples in a pot, and add water until it reaches an inch below the top of the apples. Add any other fresh or dried fruit that you would like (such as pears or rhubarb) and cover the pot. Boil the apples on low heat until they are cooked through, drain off the liquid, and add spices such as cardamom, cloves, ginger, vanilla, to taste and sprinkle with some nuts or seeds.

Another warm breakfast is sprouted oatmeal or millet porridge. Organic sprouted oats are readily available online and you can sprout millet with just a jar, cheesecloth to cover the top, held in place with a rubber band. Sprouted foods are up to 100 times more nutrient-dense as foods that are not sprouted. Simply start by warming vegetable oil in a small pot on medium heat, and then add spices for a minute or two before adding two parts water or plant-based milk to one part grains, and any dried fruits. (For sweetening your sprouted millet or oatmeal, evaporated sugar cane juice or brown sugar is a prized herb in Ayurveda and is a digestive aid, source of energy, and sweetener with a medium glycemic load.)

7. Incorporate movement into your morning, especially stretches

Whatever exercise you prefer, be it yoga, running, or stretching, morning is a doubly good time to do it. For yoga and stretching, you can access more strength and control in your forward folds and handstand variations on an empty stomach because your core can engage fully—the navel can draw the whole stomach in toward the spine and up, creating more stability. An excellent morning practice before eating or drinking to prepare the digestive tract for ablution is nauli kriyā which you can see demonstrated in this video by yoga teacher Henry Winslow.

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