Suddenly I craved more chickpeas and quinoa, healthy salads, and nuts and seeds. But that doesn’t mean I was a perfect eater. Far from it. I told myself that wine was plant-based, and enjoyed sweets (delicious almond-milk and oat-milk ice cream) and found lots of workarounds to eating healthy. Nowadays you can eat meat-free burgers that are made of fake ingredients and feel virtuous, even if what you are eating is highly processed food!

So I decided to write what I learned going plant-based: The good, the bad and the downright unhealthy. I have tried it all. Here’s what I learned.

Read More: The Top 20 Vegetables with the Most Protein Per Serving 

For me, way harder than giving up red meat was not eating cheese. I was a cheese-a-holic, having it at lunch (In a salad), and again at dinner, often as an extra “cheese and crackers” starter before dinner, and then on pasta. I also loved Greek yogurt for breakfast, cheese omelets for brunch, and ice cream for dessert. I had a lot of dairy.

It was easy to replace coffee creamer with oat milk, or yogurt with non-dairy options. Quitting cheese took discipline. Ultimately, I found new cashew-nut cheeses and also weaned myself off the need for cheese.

Read More: What Happens When You Give Up Dairy

Once I got all that dairy out of my system, however, my face looked less bloated, my body felt less inflamed and my joints (like my knees and hips) felt years younger and when I went running I felt physically lighter.

I have since learned that cheese is not only addictive (from the casomorphin in cheese) but that many people are partly or fully lactose intolerant. I think I have lactose sensitivity because when I gave up cheese I had less inflammation in my body and that meant running without knee pain and waking up with less bloat and a slimmer face, even.

Dairy Often Contains Growth Hormone and Has Been Linked to Cancer

I have since learned that there are growth hormones given to lactating cows that can end up in your milk, cream and cheese, and when I think of the possible diseases that keep me up at night, breast cancer is number one, so any possible “extra” estrogen that could be lurking in my milk or dairy products is a major turnoff.

I know that saturated fat in cheese and full-fat milk or in red meat and processed or fried foods is terrible for my arteries and can lead to elevated cholesterol, plaque deposits, high blood pressure, and an increased risk of heart disease. Even though 48 percent of  Americans have some kind of heart disease and can suffer a heart attack, stroke, and other related potentially deadly events it’s the estrogen that has me skipping or cutting way down on my cheese consumption.

Cows are given Bovine Growth Hormone, or BGH given to cows to increase milk production, as well as medical-grade antibiotics to treat infections, according to the latest research. Our own human exposure to these antibiotics can make us less able to fight off infection when we need antibiotics to work. But they can also increase cell growth, which is scary, and the American Cancer Society says that cows given BGH are given more antibiotics than cows not given BGH.

Read More: Is Milk Bad for You? Here are 7 Reasons Why Dairy Is Unhealthy

So dairy is what I miss, not meat. Here are the takeaways that I can share after going mostly plant-based for three-plus years as Editorial Director of The Beet.

Here are 5 Lessons I Learned from Giving Up Meat and Dairy for Three Years

1. Don’t Put a Label on Your Diet

I am not vegan, or even plant-based but I am leaning super hard into eating more plant-based foods, as often as I can. The first week I was trying to be fully vegan, a famous fashion designer had us over to see his new launch and served us a lovely kale salad with parmesan sprinkled on top. I ate it.

Then I went to dinner with old friends and asked the waiter for vegan options. They looked at me as if I had called them animal murderers. I never said that! Still, labels set you up for failure, and even if you are successful at staying completely plant-based or vegan, they set up an oppositional approach to your life view. “I’m vegan, he’s not!”

As we launched The Beet in 2020 and worked to create the most inclusive content we tried to create a site that would embrace anyone interested in eating more plant-based, whether they were strict or simply curious. The Beet welcomed anyone, even someone who had just had a steak for dinner, but today wanted to eat a more plant-based diet for any reason.

2. More Plants Are Better Than Not

I am not perfect. I cheat at the effort to eat plant-based. No lesser light in the plant-based universe than T. Colin Campbell says you can go 95 percent plant-based and have virtually the same results and health benefits as someone who is stricter.

For me, that meant a meal a week that was not adhering to the no-cheese rule, and I also welcomed fish back into my diet, not because I wanted to be heartless or support overfishing but because I felt like I needed this protein source and benefited from the omega-3 fatty acid in fish.

Everyone has to draw their own lines, create their own limits, and let themselves off their own hooks (if that isn’t a painful metaphor right about now). For me, a pescatarian, mostly plant-based, or plant-leaning, or plant-forward approach feels right. Find what works for you.

3. Don’t Try to Convince Others to Go Plant-Based. Papa Don’t Preach.

How you eat is an intimate and extremely personal decision. It’s like religion or who and how you choose to love. No one else gets to tell you what choices to make. Just make the ones you can be satisfied with Your vegan friends don’t preach.

And likely they do think that when you eat animal products you have contributed to the harmful life and tragic death of another sentient being. But you don’t want to hear that, So you don’t need to preach either.

I want my loved ones to not smoke, to limit saturated fat, to eat fewer animal products. I also want them to wear their seat belts and drive safely and look both ways before they step off a curb. When they are young (my kids) I get to weigh in on their choices and explain why we stay away from junk food and limit sweets. Now that everyone I am related to is a grown-up, they make their own choices. As do I.

4. No, I Don’t Think I Will Go Back to Eating Red Meat Again

Everyone asks: If you leave The Beet will you go back to eating steak? The answer is no. Now that I have reported on study after study about the harmful ways red meat contributes to cancer and heart disease along with other lifestyle conditions like high blood pressure, inflammation, and obesity, I have no interest.

During the pandemic, I avoided COVID for two and a half years (until I finally got a mild case at an indoor drinks event during my college reunion). I believe that my plant-focused diet with tons of vegetables and legumes, nuts, and seeds helped my body’s immune system create helpful defenses. Most days I get up at 6 am to work out and have plenty of energy and feel strong. My only downfall was drinking more wine or eating more sweets than I should have!

Will I eat meat again? I hate to say never but from where I sit today, I have learned about the cruel and unhealthy ways that meat is raised and farmed, so my answer is no. That doesn’t mean I never liked it. I did, but I liked smoking too, and I don’t do that anymore either.

I used to love the way my mom made marinated steak, but I had many early “loves,” including roller skates and lots of delicious dishes like beef stew and meringues and she even served us tongue, which is about as gross a meal as I can imagine. (She was southern!) I have given up meat,  and I don’t play with trolls today either.

5. Vegan is Not Plant-Based but Healthy is Healthy

Skittles technically are vegan but they are not plant-based. Lots of junk foods can be called vegan but if something is not made primarily of plants, it can be vegan but not healthy. That said, what is healthy is a diet full of vegetables and fruit, legumes and whole grains, and nuts and seeds. The key is finding food as much in the same form as it grows as possible.

Refined grains and added sugar and white flour or white rice are going to spike your blood sugar, call out the insulin and cause your cells to store extra blood sugar as fat. So you can say that you are plant-based or vegan and still eat tons of simple cards, added sugar and wine. That was a trap I fell into for a while and it caused me to lose muscle and gain fat.

I’m now back to eating healthy, not hiding bad habits behind labels like being plant-based or mostly plant-based. Healthy is healthy. If you are eating healthy, good job. You know who you are!

The post 5 Things I Learned Going Mostly Plant-Based for Over Three Years appeared first on The Beet.

For me, the idea of drinking chlorophyll for a week was to try out this health craze and discover whether it would help clear up my skin (which is not as blemish-free as I’d like) and provide digestive relief since I often have issues with my gut.

Is Chlorophyll Good for You?

For the benefits and rewards of chlorophyll, check out registered dietitian Lauren Armstrong’s take on whether this new health craze is a good idea. After hearing about it from all corners, we had to try it.

If you search the hashtag #chlorophyll on TikTok, you’ll find influencers and wellness gurus all over the country using green tinctures to infuse their water with chlorophyll, and with average folks like me trying it, together, all these videos have gained millions in views.

On the surface, chlorophyll looks just like something that you’d use to tie-dye your clothes, but a closer examination reveals that a few drops of this green pigment (found in plants like spinach, kale, wheatgrass, spirulina, and parsley to name a few) is extremely potent. If you recall any of your high school biology classes, the term photosynthesis may ring a bell.

Chlorophyll is actually an important part of the photosynthesis process, acting as the primary pigment that helps plants convert the sun’s rays into energy for growth. After a quick review of my old biology text, I remembered how important – in fact, essential – chlorophyll is to plants, but I wondered what kind of actual benefit it could have on my day-to-day health.

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Chlorophyll Water Health Benefits

Chlorophyll has been touted as a weight-loss secret that can also help in regulating cholesterol levels, relieving constipation, and regulating digestion, hormonal imbalances, and easing fibromyalgia and arthritis, according to MedicineNet. I was most eager for help with digestive health and clearer skin.

A friend of mine who had hopped on the trend before it took over TikTok, recommended a brand of liquid chlorophyll derived primarily from alfalfa leaves and mulberry plants, with added fresh spearmint flavor for taste.

How Much Chlorophyll Should You Take?

Chlorophyll isn’t something to mess with or take more than the safe dosage according to Lauren Armstrong, RD, who warns against overdoing the recommended amount. The FDA says that adults and children over the age of 12 can safely consume 100 to 200 milligrams of chlorophyllin daily, but should not exceed 300 milligrams.

Should You Drink Chlorophyll Water at Night?

Whichever time you drink your daily chlorophyll water is up to you. You can drink chlorophyll during the morning, day, or night, and it shouldn’t interfere with your sleep schedule. Drinking chlorophyll at night may be particularly beneficial after a night of drinking when you need an added boost of hydration. For many, taking it in the morning with your first meal of the day may be the easiest way to integrate it into your routine.

The moment I dripped the green drops into a glass of cold water, it became clear why this would be a TikTok sensation — it’s visually incredibly appealing, which is helpful when consuming what is essentially just a normal glass of water with some mossy aftertaste.

I have always had digestive issues and I was hoping chlorophyll would help me get more regular. As someone who needs to take fiber supplements, get daily exercise, and even take a laxative tea to stay regular, I was anticipating that the touted digestive benefits of consuming liquid chlorophyll would be helpful.

I Tried Drinking Chlorophyll Water. Here’s What Happened

Day 1: I tried 15 drops of chlorophyll in my 32-ounce water bottle

I poured a tall glass of 8 oz. of water and watched as 15 drops of chlorophyll swirled around. I took a whiff of the glass and was pleasantly surprised by the refreshing, slightly minty aroma, with a hint of “pond.” The chlorophyll water went down easily and made me feel like I had just reaped all the nutrients of algae. I spent the rest of the day sipping more chlorophyll from my 32-ounce water bottle which kept me hydrated all day long.

Day 2: I add chlorophyll to my green smoothie in the morning

Along with gulping it down first thing in the morning and during the day, I thought it might make a complementary addition to my daily green smoothie. I enjoyed that my smoothie’s hue turned an even deeper green, but I realized I preferred reaping the benefits of chlorophyll undiluted.

Day 3: I decide I actually  like the swampy taste of chlorophyll

Now accustomed to the ever-so-slightly swampy taste, I’m actually enjoying it. I upped my intake to 3 full droppers a day. I definitely started to experience the “detox” benefits, and the digestive health (not to get into too much detail but let’s just say I was more regular, without that nerve-wracking feeling of urgency that can come with a laxative tea). My digestion and gut health were becoming more regular, making me feel lighter and more energized.

Day 4: Chlorophyll is now my new go-to drink, all day long

I jumped out of bed, feeling especially dehydrated, to gulp down a glass of chlorophyll water the size of my head. Hydrated and ready to go, I continue to sip on my earthy, slightly minty beverage throughout the day. In the evening I added some ice to my water — just to spice things up a bit.

Day 5: Chlorophyll is my gateway health elixir to eating more vegetables

Five days down! Drinking chlorophyll water consistently throughout the day made me want to make healthier choices in other areas of my life as well. For lunch, what could go better with a green drink than a green salad, filled with vegetables and leaves? Chlorophyll itself might not be aiding in weight management but all this other fiber certainly has to help!

Day 6: My afternoon cravings are suddenly something I can control

By day six, I noticed that I was more hydrated and still making healthier decisions. The afternoons have always proved to be my most troublesome time of the day when sugary or salty cravings often spike, and my head screams for caffeine. When that happens, nothing sounds better than a carb-filled treat. Before I poured the second cup of coffee and started scavenging the pantry for cookies, I took a shot of chlorophyll, along with (yet again) another tall glass of water. Replenished and rehydrated, I opted for a spread of raw vegetables and some hummus.

Day 7: My Skin is clearer but that could be due to drinking more water

My gut health was actually better than it had been in a long time. As for my skin, I started to notice a new level of smoothness, fewer blemishes, and the texture was better than usual. As nutritionists and dieticians have mentioned, these changes may or may not be due to the chlorophyll since it can be difficult to specify whether benefits are derived from the chlorophyll alone or the fact that I was drinking more water.

Either way, I recognized that a supplement like chlorophyll can be a helpful tool that gets you to start consuming more water. And it’s a great alternative to drinking other sweet or canned beverages like soft drinks or processed water enhancers with fake flavoring.

Does Chlorophyll Help Skin?

After 1 week: My skin has definitely improved and looks brighter and clearer. Again, perhaps that can be attributed to a boost in my overall water consumption, but I had a facial, and instead of it leaving my skin inflamed, I was actually glowing, which may have something to do with chlorophyll’s magical wound-healing properties. (Although for better skin and wound healing benefits, they say you should apply the chlorophyll topically.) Finally, by the end of the week, my digestion started running like a well-oiled machine, which made me feel like I was absorbing the nutrients from my food better, leaving me feeling less bloated, and with more energy. I also noticed my eyes looked clearer, or more rested, so I will be continuing this ritual of reaching for yet a glass of chlorophyll water.

Would I keep taking chlorophyll after the first week was over? Yes!

The thing that immediately drew me into the trend was its simplicity. Besides purchasing the liquid chlorophyll, all you have to do is add it to your water. This was especially appealing to me since it’s so much easier than juicing. Compared to a recent trial of drinking celery juice every day, which involves purchasing bunches of celery, taking out my hefty juicer, juicing for many minutes, and of course, cleaning the juicer, just adding chlorophyll drops felt like a breeze. Plus, first thing in the morning, chlorophyll water mimicked that same detoxifying sensation that I got from celery juice.

Bottom Line: Drinking Chlorophyll Water Helped My Skin and Gut.

Not only did chlorophyll help regulate my digestion, but also upped my water intake, and even had a positive effect on helping my skin clear up, so I now feel I can go makeup-free on  Zoom calls. I’ll definitely be finishing my bottle of chlorophyll, and most likely will buy another.

For more plant-based recommendations, check out The Beet’s product reviews. 

The post “I Tried Drinking Chlorophyll Water for a Week. Here’s What Happened” appeared first on The Beet.

Meat contains protein because animals are fed a diet of plants that are high in protein, so if you cut out the middleman –– or middle cow, or middle chicken –– you can get the same amino acids that are the building blocks of protein just by going direct-to-the-source: vegetables.

How Much Protein Do You Need Per Day?

Women should eat approximately 45 to 55 grams of protein per day, or more if they are super active, whereas men need anywhere from 55 to 75 grams. This daily recommendation depends on your weight and activity level, so check out the best way to calculate your needs using this handy tool from Calculator.net.

The answer might surprise you for how much protein you really need, since you are likely getting more than enough, according to experts. Protein deficiency is rare in the U.S.

Other Great Plant-Based Protein Sources:

• The 15 Legumes With the Most Protein
• The 11 Nuts that Pack the Most Protein
• The 6 Seeds With the Most Protein

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 The Top 20 Vegetables With the Most Protein to Add to Your Plate appeared first on The Beet.

COVID and other viruses leave you tired, stuffed up, and off your game. Even a mild case is a drag, so now is the time to strengthen your immune system by eating all the right foods, getting sleep, exercising, and taking care of yourself. Here are the 17 best foods to choose to help you stay healthy all winter long by boosting your immune system.

There are simple things you can do to supply your killer T cells and other immune responses with all the ammo required to fight off viruses. Eat healthy and incorporate into your daily diet the best immunity foods that have been shown to help fight off COVID, both before or after you are exposed.

Below is a list of the best immune-boosting foods to add to your diet. To further strengthen your immune system get plenty of sleep, fit in your daily exercise, and do all the self-care rituals that help you relieve stress.

Read More: Try the 3-Day Immunity Boosting Meal Plan

A Plant-Based Diet and COVID

Soon after the first wave of the pandemic hit, doctors and immunological experts began to recommend that their patients most vulnerable to serious symptoms (with a pre-existing condition or who have diabetes or lung conditions) switch to a mostly plant-based diet, which is known to bolster up the immune system.

One doctor urged his patients to eat mostly fruit and vegetables and stay away from inflammation-causing meat, dairy, and processed food, in light of COVID-19. And of course, get the vaccinations and boosters that are available to you.

The Best Immune-Boosting Foods to Eat

1. Apples

Apples are the reigning prince of fruit when it comes to fiber, with 4.4 grams per fruit, which helps shift your microbiome to lower inflammation and fight diseases from heart disease to diabetes and even cancer. The more fiber in your diet, the more your immune cells can sweep for “other problems” including attacking agents like viruses or other infections.

To understand the role of soluble fiber and immunity, scientists studied how fiber can help shift the gut microbiome to lower inflammation in the body and strengthen immunity in a study that showed the immune cells “change” from having to work on inflammatory diseases to instead focus on invaders from outside.

“Soluble fiber changes the personality of immune cells – they go from being pro-inflammatory, angry cells to anti-inflammatory, healing cells that help us recover faster from infection,” said Gregory Freund, a professor at the U of Illinois College of Medicine. This happens because soluble fiber causes increased production of an anti-inflammatory protein.

How much soluble fiber to eat in a day: The recommended amount is that women need at least 25 grams of fiber a day and men should get at least 38 grams of fiber a day, but more is better. An apple has more than 4 grams of fiber, but you can also get fiber from oats, as well as black beans, broccoli, pears, sweet potatoes, figs, avocados, nectarines, flax seeds, sunflower seeds as well as other fruits and vegetables.

2. Citrus Fruits

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing). Also known as ascorbic acid, vitamin C is a water-soluble nutrient found in leafy greens and citrus, especially grapefruit, oranges, tangerines, lemons, limes, and clementines. It acts as an antioxidant, protecting cells from damage caused by free radicals.

How much vitamin C do you need a day? The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to get your fill.

3. Red Peppers

Want even more vitamin C than that orange you eat every morning? Add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA.

Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). Vitamin A is important for healthy skin, mucous membranes, and your immune system. Beta carotene helps keep your eyes and skin healthy, as well. One cooked pepper has 19 percent of your daily recommended amount of beta carotene.
How much beta carotene do you need a day? You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

4. Broccoli

Broccoli may be the most super of all the superfoods on the planet. It’s rich in vitamins A and C as well as being a good source of lutein, a powerful antioxidant, and sulforaphane, another potent antioxidant.

Broccoli also contains additional nutrients, including magnesium, phosphorus, zinc, lutein, and iron which support your immunity. Lutein is one of 600 known naturally occurring carotenoids and is found in high quantities in green leafy veggies such as spinach and kale.

There’s another thing you need to know about broccoli, and why it’s important to not overcook it. Broccoli contains sulforaphane, a compound that is a killer to a bug chewing on the stalk in the garden and equally deadly to “invaders” like viruses when they enter the body. Sulforaphane is a sulfur-rich compound found in several cruciferous vegetables like bok choy, cabbage, cauliflower, Brussels sprouts, and kale, but broccoli has the most.

How much should you eat in a day? There is no RDA for lutein, but experts say to get at least 6 milligrams. That means try to eat a half cup or more of broccoli a day. Throw it in sauces, salads, and grain bowls.

5. Garlic

Garlic isn’t just a great flavor enhancer, it’s essential for your health. Ancient humans valued garlic as an infection fighter, which is why so much of our traditional diets include it as a first ingredient (making pasta sauce for instance). Value it and use it liberally for fighting infections.

Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells’ ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections.

How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300 mg of dried garlic in a powdered tablet.

6.  Ginger

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat, or any inflammatory ailment.

Gingerol, the main bioactive compound in ginger, is a relative of capsaicin and can be used in sweet or spicy dishes. It has been found to alleviate pain and fight nausea, which is the reason ginger ale was given for upset stomachs, back when it contained actual ginger. Now few store-bought formulations do. Make your own ginger tea. Gingerol is responsible for many of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.

How much ginger should you eat a day? Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

7. Spinach

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders.

Don’t overcook your spinach, since the more it’s cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you’ll keep more of the nutrients intact.

How much should you eat a day: Aim for 1 cup of fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

8.  Almonds

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.

How many almonds should you eat in a day? A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don’t come with a  “free” pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you’re eating about 325 calories. Throw them into smoothies instead.

9. Turmeric

If you ever feel healthier eating curry, it is probably because of turmeric, which is an ingredient that gives it its burnt orange color. But this highly pigmented spice is known for its anti-inflammatory qualities. The ingredient curcumin has been found to decrease muscle soreness after a hard workout. How does it help immunity? decrease exercise-induced muscle damage.

How much turmeric should you eat in a day? Try adding extra turmeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

10. Green Tea

Teas have been shown to help boost immunity and fight aging since they are packed with antioxidants and powerful phytochemicals. Whether you prefer green tea or black tea, you will benefit from the compounds called flavonoids, powerful antioxidants in most herbal teas. Green tea has high levels of EGCG, (epigallocatechin gallate) another hard-working antioxidant.

EGCG is known to boost immune function, and originally all tea leaves contain this anti-oxidant, but when black tea is fermented it deactivates most of the EGCG. Green tea is steamed so the EGCG is still active when you drink it.

Green tea also contains L-theanine, an anti-oxidant that appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.

How much green tea should you drink in a day? The optimal amount is three to five cups in a day, but most people won’t get to that level. Any amount is better than nothing. Swapping out a usual beverage daily for green tea could improve your health.

11. Papaya

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit –– though you’re likely to eat a few slices on a salad or in a smoothie. It also contains an enzyme called papain that has anti-inflammatory effects, and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.

Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it’s critical for pregnant women). People who are folate-deficient have compromised immune systems.

How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

12. Kiwi Fruit

When you think of anti-oxidants, you should think of fruits that grow in the sun, since their vitamin pack comes from having to fight off the oxidation of the strong rays that beat down on them in the tropics. Kiwis are a great example. They are full of folate, vitamin K, vitamin C, and potassium.

These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don’t have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.

How much vitamin K should you eat in a day? Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

13. Sunflower Seeds

Most seeds are filled with nutrients since they give the plant a healthy start. But sunflower seeds are especially healthy since they provide phosphorus, magnesium, and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.

How many sunflower seeds should you eat in a day? Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

14. Miso Soup or Paste

You’ve had miso soup at your favorite Japanese restaurant and perhaps even thought: “This tastes incredibly healthy! If a bit salty.” Both thoughts are true. Miso is a fermented paste that adds a salty umami flavor to many Japanese dishes and soups. Most miso is made in Japan, where the ingredient has been used since the eighth century.

Miso needs no preparation and adds a touch of saltiness to soups, marinades, and dressings. Some people credit miso as a factor in Japanese longevity. Japan has more centenarians per capita of the population than anywhere else in the world –– and Japan has one of the lowest rates of obesity.

The nutrients in miso, which is a soybean paste that has been fermented with salt and a koji starter, boost immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a “SIRT” food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness, and longevity.

How much miso should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.

15. Blueberries

Nothing helps your body fight off infection better than a bowl of mixed berries, especially blueberries, which contain powerful antioxidants that give the fruit its vibrant color.

Blueberries contain a flavonoid called anthocyanin, which helps boost your immune system and fight off systemic stress of any kind including toxins.

In a recent study, researchers found that flavonoids play an essential role in your respiratory tract’s immune defense system, especially helpful in the case of infections that target the lungs such as COVID-19. People who eat a diet rich in flavonoids are less likely to get sick from an upper respiratory tract infection, or common cold than those who don’t eat berries regularly.

How many blueberries should you eat? Get one cup of berries a day in a smoothie or bowl, as a snack or dessert. The calories burn slowly thanks to the fiber in the fruit, so you can eat them and not worry about a spike in blood sugar.

16. Mushrooms

Mushrooms have been shown to help support the immune system, in study after study. They are high in antioxidants like selenium that help support immune function and protect your cells from disease-causing damage. Mushrooms are also a rich source of vitamin D, which is critical for the immune system and lower levels of vitamin D have been tied to worse symptoms of COVID.

All mushrooms contain vitamin D and some mushrooms increase their vitamin D levels when exposed to sunlight or UV light, according to the Mushroom Council. The nutrients found in mushrooms have also been shown to suppress growth and help prevent the recurrence of hormone-dependent breast cancers, studies have shown.

How many mushrooms to eat in a day? Even just adding one small mushroom a day was linked to a decrease in the risk of breast cancer. When it comes to immunity, the more mushrooms you eat the healthier you’ll be.

17. Carrots

Beta carotene is one of the “server” antioxidants that helps your body use vitamin A, which is a vital nutrient for cell growth and in supporting your eyes, heart, lungs, and kidney function. A large carrot contains six milligrams of beta carotene, enough to convert to 1,000 mcg of vitamin A.

How many carrots to eat in a day? You can eat carrots or drink carrot juice. One study showed that drinking 16 ounces of carrot juice a day for three months helped to significantly increase the total antioxidant profile and lowered markers for inflammation, heart disease, and blood pressure. Carrot seeds and extract have been shown to have powerful anti-bacterial and anti-fungal properties.

 Bottom Line: Eat These Immunity-Boosting Foods to Fight Viruses.

The fact that COVID is hanging around means that we should eat immune-boosting foods daily and do everything possible to boost our immune system. Try incorporating these 17 foods that have been shown to strengthen your immune system, and help you be stronger and healthier on a cellular level.

For more research-backed advice, visit The Beet’s Health & Nutrition articles. 

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Aside from whole grains’ satiety benefits –– helping you feel fuller for longer –– grains like quinoa and oats provide a host of health benefits. Studies have found that diets rich in whole grains have been linked to lower risks of cancer, diabetes, and heart disease.

What Are the Healthiest Carbs?

Whole grains are healthy carbs to reach for, the keyword being “whole,” meaning minimally processed. How do you know which foods are high in whole grains? When you’re reading food labels, make sure the first ingredient says whole wheat or whole grain, advises Bonnie Taub-Dix, RD author of Read It Before You Eat It.

“If you see ‘wheat’ as the first ingredient, that doesn’t mean the same thing,” she says. “Since the wheat could be white, it is processed, which strips it of nutrients. Unless it says the word ‘whole’ it doesn’t mean whole wheat or whole grain.”

The Health Benefits of Whole Grains

Whole grains are also high in fiber which helps us meet our daily fiber needs. Look for labels that show 4 or more grams of fiber per serving. Whole grains are also a good source of B vitamins, antioxidants, and minerals, says Taub-Dix.

“A lot of people try to skip grains to lose weight, but that’s not a wise idea. They help you feel full, and satisfied, and are an important part of your diet if you choose the right portions and healthy whole grains,” she says The U.S. Federal Drug Administration (FDA) recommends getting 25 grams of fiber daily on a 2,000-calorie diet.

Here are the best sources of whole grains to incorporate into your plant-based diet and how to eat them:

The Healthiest Whole Grain Foods to Eat

Whole Grain Pasta

Swap your regular white pasta for a whole-grain variety to get more fiber and nutrients per serving. The whole-grain pasta may have more texture and a bit of a “bite” to it that could take some getting used to but it’s a solid source of whole grains. Ease your family into it by swapping whole-grain noodles in vegetable lasagna, macaroni, and cheese dishes, and in pesto pasta. Chances are they may never notice the difference!

Whole Grain Rice

Look for brown rice or wild rice as both have more fiber than white rice, says Taub-Dix. Enjoy this as a side or add it to an egg or bean burrito for a Mexican-style dish. We love it as a base for a veggie stir-fry, too!

Oatmeal

If you were following a somewhat healthy diet before going plant-based, you probably ate some of these whole grains before, and oatmeal was likely at the top of that list. This warm breakfast item can be enjoyed so many ways with a variety of toppings and add-ins to make it taste fresh and different every day. “I like to make a giant pot of oatmeal early in the week,” says Taub-Dix.

“Then throughout the week I take some out of the refrigerator container, put it in a bowl, add my almond butter, fruit, or whatever else, and heat it up in the microwave. This way, I don’t have to cook breakfast every day.” In fact, that same method of cooking a big batch and using it all week can be applied to all of these grains, saving you time and energy during the slog of Monday through Friday.

Whole Wheat Bread

This swap might be one of the easiest to make in your diet if you aren’t noshing the whole grain version already. Top whole-grain bread with nut butter and fruit slices for a wholesome breakfast, lunch, or snack.

Start the day with a whole-grain English muffin, or add your favorite vegetables and plant-based proteins to a wrap for lunch or dinner. You’ll be on your way to hitting your daily fiber quota in one meal flat. Just remember to look at the label before you buy to make sure you’re buying a true whole-grain product and not a wheat imposter, which won’t have the same benefits.

Ancient Grains

“Ancient grains sounds like a cool term and seems like something new, but they really are the grains our ancestors ate, and they’re really healthy for us,” says Taub-Dix. Grains like farro, amaranth, sorghum, and freekeh all fall into this category. The Whole Grains Council website can provide a guide on how to cook and serve each of these, as well as more information about ancient grains’ many health benefits.

Quinoa

A lot of people mistakenly call quinoa a grain, says Taub-Dix. “But it’s a seed derived from the mustard family and is sort of like a seed in grain’s clothing,” she says. Even though it’s not a whole grain, it’s still a gluten-free, healthy food that’s a good source of plant protein and fiber. Add it to your plant-based diet and enjoy it for any meal as a base for a quinoa bowl, a side dish, on top of a salad, or even in a soup.

Bottom Line: Whole Grains Are a Healthy Source of Complex Carbs

You know that not all carbs are considered equal, and white bread acts to spike blood sugar, while whole grains and other complex carbs can help you get more fiber and feel full longer, without sending blood sugar soaring. Eat whole grains daily on a heart-healthy diet.

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

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We asked her for her best tips on how to save money on groceries while eating a healthy diet high in nutrient-dense foods like fruits and veggies, legumes, and whole grains. Syn advises people to aim for a “plant-forward” diet, which means focusing on whole foods that are not just better for you but also cheaper than meat and dairy as well.

Her take: Skip all the processed or packaged foods which are both higher priced and offer little or no nutrients like vitamins, minerals, fiber, and healthy antioxidants. A bag of chips is no bargain when you account for the lack of nutrition within. Instead, seek out the most nutrients for your calories, which automatically will lead you to the produce section, or to cans of beans, bags of legumes, and whole foods.

That is how you save money on groceries, even as you are investing in your health and the health of your loved ones, she explains. Just by not adding meat, dairy, and processed foods to your grocery cart, you are likely going to be saving money as well.

Syn, who has a Master’s in Human Nutrition, started creating recipes and sharing them on her blog and Instagram, @NutritionByMia, and now has 170,000 followers. “I look at recipes from a nutrition standpoint. I start with the ingredients first, not like a chef. I think about how to get more nutrients into our meals.”

Avoid Buying Fast Food, Even If It’s Cheaper

When you look at what we think of as cheaper food options, you have to also look at what nutrients your food is giving you, Syn says. “Avoid fast food, which may be less expensive, but you aren’t getting many nutrients for your calorie buck,” Syn explains. The important thing to consider is whether you are getting what you pay for. Look for healthy nutrients, or nutrient-dense foods like vegetables, fruit, whole grains, and legumes, and spend on those.

Below, she shares her five money-saving tips for eating a healthy, mostly plant-based diet full of nutrition and delicious at the same time. Her new book offers easy 10-ingredient or fewer recipes that make it easy to eat healthily. The book’s full title: Mostly Plant-Based: 100 Delicious Plant-Forward Recipes Using 10 Ingredients or Less. 

“I want my recipes to be easy, and approachable for busy people who want to eat healthily and feel good.” She focuses on a plant-forward approach that combines more plant-based foods while eating less animal protein. “That’s because I am busy too. As a Registered Dietician, I always start from the point of view of how to add more nutrients to every meal.”

Eating healthy does not have to be more expensive, Syn insists, if you know a few simple tricks to save money at the store. To help shoppers make the best decisions at the store, she shares her tips for bringing home nutrient-dense foods without stressing the bank account.

5 Tips to Save Money on Groceries by Eating Plant Forward

1. Focus on Nutrient-Dense Foods

First, look for foods with the most nutrients. That means heading to the produce section and finding vegetables, fruit, legumes, or squash – anything you could grow on your imaginary farm. Buy in season. It’s cheaper and better for you. Frozen can be as healthy as fresh.

Head over to the Frozen Food aisle. “Fruit lovers think fresh is better for you. But frozen fruit can be just as good, nutrition-wise, and much cheaper. So if you like making a smoothie start by keeping a bag of frozen berries in the freezer.” Canned is also an option but be sure your fruit or vegetables are packed in their own juice, with no sugar added.

2. Avoid Buying Meat

If you want to be plant-forward, instead of adding meat to your pasta sauce, use mushrooms, nuts, and seeds since those are full of nutrients and add more flavor and texture. Or, you can do a sauce with 50-50 meat and mushrooms if you want to. But avoiding buying meat will save you money and help you be heart healthier by reducing your intake of saturated fat.

For the best protein that’s inexpensive, other than rice and beans, you can also try tempeh and tofu. Both tempeh and tofu can resemble meat when you make them into a crumble, or you can make them into a scramble if you want to do that instead of eggs.

3  Skip Brand Name Items

Buy the store brand to save money on your grocery bill. The store brands are often the exact same as name brands but cheaper than the known brands. The other thing to know is that those famous brands of cereal or granola are full of sugar, so not only are they pricey, but they are not good for you either. Instead, buy oatmeal, and add berries, raisins, or nuts.

Save money on groceries by relying less on brands and packaged foods, and buying more healthy whole foods. This way you invest in creating healthier choices for you and your family.

4. Skip Processed Foods

Skip processed foods with long lists of ingredients, including fake meat. All of these are expensive. When kids are hungry, it’s tempting to just give them fast food or processed foods like frozen pizza. But that’s not a healthy option and both of those can add up. If you want to get kids to eat healthily and save money on groceries, getting them involved is a good idea.

You can get them to help you in the kitchen, and teach them to make nutrient-dense foods, like butternut squash mac and cheese, or add rice cauliflower to their smoothies. You can also make brownies with the kids and show them how to add black beans to the mix to add fiber. Kids will eat whatever they help you make in the kitchen. So have them help you prepare these healthier options and learn that these are good for them too.

5. Bring a List to the Grocery Store

“First, always have a plan, before you head to the grocery store,” Mia advises. “When you make a list and buy what’s on it, you save money by not purchasing a lot of unnecessary items.

“Go to the store with a plan and a list, and know what you are making for the week. I offer a three-week meal plan in my book, so you can look up recipes and follow a plan, which will make it easier to stay on track and eat a plant-forward diet and also not buy extraneous items.

When you go to the store hungry it’s too easy to get swayed by what you see in the snack aisle. Have a snack like an apple before you head to the store since we’re all human and when we’re hungry, food makes us want to reach for the first thing or the most convenient thing. That is usually not what’s healthy or what’s going to save you money. Reach for the most nutritious items, and those are also usually the ones that are the best value for your family.”

Bottom Line: To Save Money on Groceries, Eat Plant-Forward

By choosing foods that are nutrient-dense, like fruits and vegetables, legumes and whole grains, and nuts and seeds, you can not only save money but invest in the type of food that helps you feel healthier and more energized. Keep it simple with recipes of under 10 ingredients or fewer, says Mia Syn, RD, and author of Mostly Plant-Based.

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

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Between holiday cookies, fatty foods and the stress of traveling to see loved ones and getting your shopping done on time, staying heart-healthy can take a back seat. Don’t let it, says this cardiologist. Staying healthy now is easier than you think with three simple strategies.

Dr. Satjit Bhusri, MD, Founder of Upper East Side Cardiology, wants you to be less stressed, and focus on how to be heart-healthier (now and for years to come), by doing three simple things, every day for de-stressing and building a strong heart. He should know, since at one point he wasn’t just a doctor but also a patient, his heart failing to the point of being on a list for a heart transplant.

Luckily, he never needed that, and over time he built back his own health with these three lifestyle approaches, and he wants you to understand the importance of taking care of yourself by doing the little things that add up and have a big impact on your health and longevity.

To contextualize this advice, first, let’s go back to a moment when it all came crashing down for Dr. Bhusri, and he suffered a near-fatal heart infection, which caused his heart to stop beating blood to the body and brain and landed him in a coma with near-complete heart failure. He learned, day by day, how to rebuild a strong heart, and now wants to spread the word that these same techniques can work for you, even if you are heart-healthy, you may be over-stressing your heart and your health on a daily basis. Here’s how to fix it.

Dr. Bhusri’s advice to help you get through the holidays healthier starts with his own story. Adopt his three simple strategies to counteract the health consequences of stress, for a more enjoyable and heart-healthy stress-free holiday starting today.

How to Stay Healthy During the Holiday Season

First, Dr. Bhusri shared a bit about his own health scare and his path back to good health.

“In July 2015 I had what is called full heart failure. My heart was so weak it was not pumping any blood to my body and my brain. Sometimes you get an infection and it goes to your throat or stomach, and sometimes it goes to your heart. It went to my heart muscle, which could have been fatal.

“That July I started having fevers and I thought I had pneumonia. I actually stopped breathing and was put into a medically induced coma for a month. It was quite touch-and-go and I was on a list waiting for a transplant and fortunately, my heart got better and stronger, and I was able to go home and start on oral meds instead of a drip and I was able to start cardiac rehab therapy.

“Once the infection was under control, then blood clots led to a secondary infection in my right hand and I almost lost my hand. I had to have surgery and they saved it. But essentially now, several years later, I am healthy and my heart pump is basically back to normal. So how did I do it? There are three keys to building a healthy heart, and right now, during the holidays, is a perfect time to start.”

Here are Dr. Bhusri’s tips to get healthy this season.

1. Daily Exercise

“When I had a failing heart, fortunately, it got stronger and I was able to start cardio-rehab-therapy, which is basically aggressive exercise. I tell my patients you can’t just do something gentle, although walking is great for you. To build a bigger engine, you have to do something to make your heart really work, like High-Intensity Interval Training, known as HIIT.”

That means exertion to the point of not being able to sustain it, in short bursts of activity. Think of calisthenics like a boot camp class where you do jumps or burpees, something hard for 20 seconds to a minute, and then relax and recover for the same interval and do it again.

Of course, it goes without saying that you need to check with your doctor first and make sure you are healthy enough to put this type of stress on your heart, but if you are, this is how to make that muscle stronger.

2. Eat Plant-Based

“When you have heart issues or want to get healthier, eat foods that are high in Omega 3 fatty acids, which are the healthy fats that help your body burn fuel efficiently, without storing calories as fat. Also, look for foods that are high in antioxidants, and often these are the same types of foods: Nuts, seeds, legumes, vegetables, and other plant-based sources. Vegan sources of Omega 3s that are high in nutrients include chia seeds, seaweed and algae, walnuts, hemp seeds, kidney beans, edamame, and soybean oil.

Plant-based diets are healthier but most people don’t want to change their lifestyle unless they have to. It’s easier to take a pill. It’s hard to change your lifestyle. But you have to understand what type of nutrients you are eating and how they affect your body and your heart.

Read More: The Beginner’s Guide to a Plant-Based Diet

We have to get back to basics. We are the same humans we were 10,000 years ago. We have not changed. The society around us has changed.

3. Practice Mindfulness

“Being heart-healthy means taking care of your stress, and learning to let go of it, mentally and physically. The way to do this is to practice mindfulness every morning so that your thought process gets trained to focus on the positive aspects of your day and your life and not the things that are causing you stress, whether it’s your to-do list or the world at large.”

“There is an incredibly strong mind-heart relationship. The vagus nerve connects your brain to your breathing and is directly wired to your heart. This nerve attaches to the brain and then travels down your body and wires your brain to every organ at every level, including your heart and the gut. That is also your relaxation nerve, which tells your heart to beat slower and redirect blood to other areas when you are relaxed. So you can control exactly where your heart sends blood, just through your thoughts. This is a powerful idea since instead of feeling like a victim of stress, you can control it. But you have to choose to do so.

“There is a scientific approach to using mindfulness in medicine. By focusing on the breath, clearing the mind, and meditating, you can practice taking your stress and letting it go. Some people do this so well, Buddhist monks, for instance, that they slow their hearts down to the point where they can’t even feel it beating.”

Mindfulness is about being self-aware. Everything that does not require a pill takes time. The more you practice it, the more you get deeper and deeper into it, until you are in a state where you are not awake or asleep. it’s a different state of consciousness.

“Everyone has an image that comes out to them. In that state for me, I am alone on a beach with blue skies and clear waters. Sometimes people have a different impression of themselves in that state. For some reason, my body is that of a lion, my ‘spirit animal!’ But if you ask my wife, she will say this is not what she gets out of it. Mindfulness is not about getting. It’s how you experience it.

For my patients, who do all three –– exercise, plant-based diet, and mindfulness –– I have actively taken them off medication. It’s the whole package. And it shows that the best medicine is a healthy lifestyle.

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

About Satjit Bhusri, MD, FACC, Founder of Upper East Side Cardiology. Dr. Bhusri completed all of his advanced medical training at Lenox Hill Hospital on the Upper East Side of NYC. During his tenure he served as the Ira Hoffman, MD Chief Medical Resident, was President of the House Officer Association and served as Chief Cardiac Fellow. Dr. Bhusri graduated from Cornell University

The post 3 Simple Tips to Beat Holiday Stress from a Doctor appeared first on The Beet.

Colorectal cancer deaths now account for nine percent of cancer deaths, after lung cancer (23 percent), and account for more cancer fatalities than pancreatic (eight percent), breast (seven percent), prostate (five percent), and cancer of the liver or bile duct (five percent). All other cancer deaths accounted for less than five percent, according to the latest stats from the CDC. 

According to a Yale Medicine article, doctors there recently reported treating younger patients every year, one as young as 18,  but others in their 20s, 30s, and 40s, who don’t recognize the signs. “The American Cancer Society reported on the largest analysis of the trend so far in the Journal of the National Cancer Institute. They found people born in 1990, who would be 31 now, have double the risk of colon cancer and quadruple the risk of rectal cancer compared to people born around 1950.”

“We are seeing a clear uptick in colorectal cancer in younger generations,” says Haddon Pantel, MD, a Yale Medicine colorectal surgeon, even as the overall numbers are dropping, the incidence in younger people is rising.

So what’s driving the spike in cases of colon cancer among people under the age of 50? Numerous factors are to blame, but diet appears to be the number one driver of risk. “Poor diet is the biggest risk factor,” says Rajiv Sharma, M.D., gastroenterologist with GastroMD in Tampa, Fla., and author of Pursuit of Gut Happiness, who’s seen a rise in younger patients with colon cancer. His youngest was a 24-year-old with no history of colon cancer. “People are eating too many inflammatory foods and not enough plant-based nutrients.” 

Foods That Raise Colon Cancer Risk

Even with a direct relative who had colon cancer, which does elevate your risk, you’re not helpless in preventing colon cancer. “Individuals do have some control,” says Lisa Ravindra, M.D., primary care physician with Rush University Medical Center in Chicago. “Two of the biggest ways to lower your risk, even if you’re at higher risk, are maintaining a healthy diet and getting regular exercise.” 

Sharma recounts his medical training in India, where he got to observe colonoscopies among the largely vegetarian population, who ate little or no processed foods. “They had hardly any colon polyps,” he says. Polyps, while generally benign, are small clumps of cells that grow and attach to the lining of the colon and which can be a precursor to colon cancer. Whether they appear is largely influenced by diet. “These polyps are a disease of Western foods.” 

By “Western foods” he means the standard American diet, namely one that’s high in animal products and thus loaded with saturated fat, cholesterol, and sodium. These are foods that are considered pro-inflammatory because they drive up inflammation in the body, and “all diseases start with inflammation,” Sharma says.  

Foods Linked to Colon Cancer Risk

So what are some of the foods linked with colon cancer that it’s smart to eliminate? Here are four.

1. Red and Processed Meats

Start with red and processed meats. “Although the data are not entirely consistent, long-term frequent consumption of red meat (like beef, pork, or lamb) or processed meats (like sausages, bacon, ham, beef jerky, corned beef, bologna, pepperoni, and other smoked, salted, fermented or cured meats) appears to be associated with an increased risk of colorectal cancer,” Ravindra says, noting that the World Health Organization has labeled processed meat carcinogenic and red meat as probably carcinogenic. The report places these foods in the same risk category for cancer as asbestos, cigarettes, and alcohol. 

2. Added Sugar and Sodas

Sugary foods and beverages may even play a role. A recent study in the British Medical Journal found that sipping two or more sugary drinks a day in adulthood and adolescence was associated with a higher risk of early-onset CRC among women. While this was a small study, “there is no nutritional benefit to sugary foods and drinks so they’re best avoided,” Ravindra says. 

3. Excess Alcohol Consumption

And then there’s alcohol, which receives mixed messages in the media. But when it comes to the risk of cancer, colon included, the message is clear: “Zero is best,” Sharma says, echoing the American Cancer Society’s stance that it’s best not to drink alcohol. And there’s science to support it. Take, for instance, a study in the Annals of Oncology that found strong evidence for an association between drinking just over one drink a day and colorectal cancer risk. 

Of course, zero alcohol is something most people aren’t going to follow, which is why these experts make some allowances. Ravindra says that if you are drinking you should limit yourself to no more than two drinks a day if you’re a man, and one if you’re a woman, but Sharma has a different take. “Limit yourself to one or two a year,” he says. 

4. Smoking Tobacco

And while this isn’t a food, smoking should be avoided, no matter your risk. It’s been associated with increased incidence and mortality from colon cancer, Ravindra says. 

Fiber and Colon Cancer Risk

When it comes to preventing colon cancer, a plant-based diet is the healthiest approach, because of the fiber content in plants. “Fiber is critical for colon cancer prevention,” Sharma says. In fact, a study from Cancer Causes & Control found that men who ate 35 grams or more of fiber a day had a 40 percent lower risk for colorectal cancer than those who ate 13 grams a day. 

Fiber is beneficial in cancer prevention because of how it affects gut health. For starters, the soluble type of fiber is broken down by your intestinal flora into short-chain fatty acids like butyrate and propionate. “They change the way your gut lining’s DNA expresses itself, which leads to better gut health,” Sharma says. A healthier gut helps decrease inflammation and mutations of DNA, which translates into fewer polyps and less cancer.

Insoluble fiber serves as roughage, helping push out waste as it moves through your intestines. Insoluble fiber actually binds with toxins, bulks up your stool, and helps you poop, explains Sharma.  “When you poop, you expel toxins and unnecessary waste and get your colon ready for another load of food,” Sharma says. Ideally, you should be expelling these toxins at least once a day. 

Most vegetables, fruits, whole grains, legumes, nuts, and seeds –– the basis for a plant food diet –– can benefit your body and lower your risk of colon cancer, Sharma says. But the stand-outs are nuts, vegetables with deep green, red or orange colors like carrots, cabbage, Brussels sprouts, spinach, broccoli, and bell peppers; fruits like berries, pomegranates, and acai; ginger; garlic; and spices, especially turmeric, which can help decrease the formation of polyps. Sharma also recommends gut-friendly fermented foods like kimchi and sauerkraut.   

How to Lower Your Risk of Colon Cancer

You can do everything right (diet, exercise) and still have the unlucky diagnosis of cancer. The most important step in prevention is screening, which can detect precancerous polyps and remove them. Getting a colonoscopy is important, but so is a regular checkup where doctors can assess your risk. “When caught in earlier states, colorectal cancer is most treatable,” Ravindra says. In fact, 60 percent of colorectal cancer deaths could be prevented with screening, according to Fight Colorectal Cancer.  

Until recently, guidelines called for screening to begin at age 50. Yet new recommendations from the U.S. Preventive Services Task Force call for screening in most individuals to begin at age 45 and repeat every 10 years if nothing is found at your screening. And you should know the signs such as bloody stool or bleeding when you go to the bathroom, constipation, or any dramatic changes that are unexplained in your usual bathroom habits.

While the gold standard in screening remains the colonoscopy, which is a procedure that sends a tiny camera and light through your rectum to look inside your colon to spot early signs of colorectal cancer, there are also other early tests coming on the market. Sharma recommends that everybody get this as their first screening, even if they’re vegan.

There’s also an at-home test you can do instead called Cologuard. “It analyzes your stool sample for blood or DNA fragments that could be from cancer,” Ravindra says, noting that Cologuard detects 92 percent of colon cancers overall but is recommended only for people who are at average risk. If it’s negative, you can wait three years before repeating. If, however, it comes back positive, you’ll be asked to undergo a colonoscopy for further evaluation. 

Talk with your doctor about what’s best for you, but until then, don’t wait to change your diet. Load your plate with plants to keep that colon as clean as possible. 

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

You may think iron is synonymous with meat, and while animal protein certainly has it, that doesn’t mean you can’t get enough iron if you eat a mainly plant-based diet. In fact, you can, if you know the right foods to choose and how to pair them. The daily recommendation from the National Institutes of Health (NIH) for iron intake is 18 milligrams (mg), but not all iron sources are created equal. Here’s what plant-based eaters need to know about iron and which iron-rich foods are best to help reap the benefits.

1. White Mushrooms

1 cup cooked = 3 mg iron (17% daily value (DV))\There are many reasons to eat mushrooms on the regular, but their meaty texture (try a Portobello cap as a meat replacement for a burger!) and ample protein are two of the highlights. Add them to your stir-fry, tacos, or even instead of meat in a faux Bolognese sauce.

2. Lentils

1/2 cup = 3 mg iron (17% DV)You don’t need to eat a huge serving of lentils to get a hearty dose of iron. Just a half-cup provides close to 20% of the iron you need in a day. Just like mushrooms, lentils have a meaty texture that works well in burgers, tacos, or grain bowls.

3. Potatoes

1 medium potato = 2 mg iron (11% DV)The poor potato has gotten such a bad rap. Fear of this carb-rich spud is unwarranted because it’s actually an affordable and delicious source of iron and potassium. So go ahead and have that hash, baked potato, or potato soup and leave the skin on for some added fiber.

4. Cashews

1 ounce = 2 mg iron (11% DV)Most nuts contain iron, but cashews are a standout because they have less fat than some of the other nuts. One ounce of cashews (about 16 to 18 nuts) has 160 calories, 5 grams of protein, and 13 grams of fat. Add a handful of cashews to smoothies, soups, or sauces for some extra creaminess.

5. Tofu

½ cup = 3 mg (15% DV)Not only does tofu have plenty of protein and calcium, but it’s also a good source of iron. It’s very versatile and takes on the flavor of any sauce or marinade, making it a great meat substitute.Keep in mind that you can easily get the iron you need from a plant-based diet.

The post How to Eat to Help Lower Risk of Colon Cancer, According to Experts appeared first on The Beet.

Is Miso Healthy?

Miso is widely used in Japanese cuisine to add a deep umami taste to dishes, but the benefits go far beyond taste. It’s also about improving the nutritional content of your meals;  miso is a double win because it’s fermented and soy-based, both recommended by nutritionists.

“I encourage people to eat more fermented foods and soy foods in their diet, even daily,” says, Sharon Palmer, RDN, a plant-based dietitian in Los Angeles and author of the cookbook California Vegan.

The Health Benefits of Miso

1. Miso is Anti-Inflammatory

Soybeans contain anti-inflammatory compounds called isoflavonoids and phenolic acids, powerful antioxidants that neutralize free radicals that cause inflammation and cellular aging. Your gut breaks these isoflavones down into agents that help fight inflammation, which helps prevent chronic conditions and diseases, including heart disease.

2. Miso and Heart Health

One study from the journal Nutrients notes that soy’s main heart benefit comes from its ability to lower LDL (or so-called “bad”) cholesterol. Another from Internal Medicine found that eating miso soup as a regular diet staple can lower heart rate in individuals aged 50 to 81 without affecting blood pressure, perhaps a surprise given that miso contains salt.

3. Miso and Gut Health

Fermented foods like miso boost beneficial bacteria in the gut microbiome, which can aid in immune health, Palmer says. A study done at Stanford School of Medicine found that eating fermented foods for 10 weeks improved the diversity of bacteria in the gut, which shifts the microbiome to be healthier and improves immune response. If you are looking for a natural source of probiotics, add miso soup to your diet.

4. Miso is High in Vitamins and Nutrients

Miso contains valuable minerals and nutrients, including B vitamins, folic acid, calcium, iron, magnesium, selenium, phosphorus, choline, copper, manganese, and vitamins E and K.

And, because it’s made from soybeans, miso is also a rich source of plant-based protein with over 3 grams per ounce.

5. Miso and Cancer Prevention

In a 2013 study done on mice at Hiroshima University, researchers showed that a steady diet of miso soup can protect against radiation poisoning which has applications to how this food can possibly slow or halt cancer cell growth. In the same study, not only did miso help halt the growth of stomach, liver, and colon cancers, it also worked to keep blood pressure low in these individuals.

How Many Calories Are in Miso?

People often wonder how many calories miso contains. Here is the nutritional profile of 1 tablespoon or 15 grams of miso:

• 30 calories
• 2 grams of protein
• .9 grams of fat
• 3.5 grams of carbohydrate
• .63 milligrams of iron
• .49 milligrams of zinc
• 5 micrograms of folate
• 1.37 grams of salt

What Are the Different Types of Miso?

Miso comes in three basic types: White, yellow, and red.

• White miso: White miso, also called Shiro miso, is the mildest and sweeter in flavor and is often used in sauces and glazes for a subtle flavor.
• Red miso: Red miso, also called brown miso is fermented the longest and is the most pungent. It has a saltier flavor and is best for soups.
• Yellow miso: Yellow miso is somewhere in the middle between white and red in flavor and is often used in broths as well as to make miso butter.

Which miso you choose will depend on how much flavor you want to impart upon your miso soup or whatever dish you’re making.

Palmer recommends using miso in recipes that call for a sauce or broth such as soups, stews, stir-fries, casseroles, and vegetable and grain dishes. Just a spoonful will work, she adds.

What Does Miso Taste Like?

Miso is a fermented paste made out of soybeans, a grain, salt, and a mold called koji, and it imparts a delicious flavor to your recipes, which has an unexpected benefit.

Miso adds what’s called an umami flavor to your meals, says Palmer. Umami has been called the “fifth” flavor, namely one that’s savory in nature, something that she says is often lacking from plant-based foods.

By adding miso to your plant-based creations, you’ll boost their flavor, making them more satisfying and enjoyable, which means you may then eat more plants. And the more plant-based you eat, the better, given that plant-based diets can reduce your risk of obesity, heart disease, type 2 diabetes, cancer, and hypertension.

Recipe: Miso Soup With Fresh Vegetables

Bottom Line: Miso Fights Inflammation, Improves Gut Health

Add miso to your diet on a regular basis for its ability to improve gut health, fight inflammation, protect heart health and even halt cancer cells. And because miso is fermented, you’ll get an array of nutrients and probiotics, which will boost healthy bacteria in your gut microbiome.

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

The post The Health Benefits of Miso Soup, from Gut Health to Fighting Inflammation appeared first on The Beet.

In fact, we seemingly don’t have a problem with one without it affecting the other. The brain and gut are intimately connected, which means that triggering factors that affect one, will ultimately affect the other. An imbalanced intestine can send signals to the brain, just as an imbalanced brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause, or the product of anxiety, stress, or depression.

Patients who have autoimmune disorders can be among those who suffer the greatest during the holiday season. Gut dysbiosis, or imbalance of intestinal microorganisms, plays a major role in the development of autoimmune diseases. Conversely, good gut health is vital to the management of autoimmune-related symptoms.

With the connection between gut health and brain health being so significant, you can see how there could be a vicious cycle between mental wellness, gut function, and overall physical health and how the heightened emotions of the holidays and what they look like this year, might trigger this cycle, especially for those who are autoimmune-compromised.

To help manage the rigorous effects that this year’s holiday season could have on us, here are five tips for boosting your brain health and gut health:

How to Boost Brain and Gut Health

1. Limit inflammatory foods: Unfortunately, many seasonal favorites come with inflammatory side effects that can spike the autoimmune response or even trigger the onset of autoimmune diseases. Alcohol, sugary foods, gluten, dairy, and processed meats are just a few inflammatory foods that we should all try to avoid. It’s fine to treat yourself but do it in moderation.
2. Get plenty of sleep: A lack of sleep can cause heightened emotions, sensitivity, and difficulty focusing. At an already emotional time of year, adequate sleep is crucial. With the current climate making travel and family gatherings risky, many will struggle emotionally, and a lack of sleep can intensify that. If you are having trouble sleeping, speak to your healthcare provider, as it could also be an indicator of gut imbalance.
3. Seek counseling:  Seeking therapy to learn to manage or cope with your feelings is not something to be embarrassed about. Take control of your mental health just as well as your physical health.
4. Spend extra time outdoors: Megan Riehl, PsyD, gastrointestinal psychologist and clinical director of the gastrointestinal behavioral health program at Michigan Medicine, recommends readjusting our mindsets about quality time outdoors. She says, “We can significantly benefit from being outside in the winter. The emotional benefits of fresh air and sunshine, coupled with the physical activity of walking, hiking, or cruising in a wheelchair, are a win-win situation.”
5. Proactive Health Management: Routine physicals and testing are essential to health management. The “What I don’t know, won’t hurt me” adage is not conducive to living a long, healthy life. Rather than waiting for something to be wrong and then trying to fix it, maintain your health.

Is My Gut Healthy?

Some of the signs of an unhealthy gut include irritable bowel syndrome, diarrhea, bloating, constipation, unexplained weight gain or loss, and fatigue. If you present with any of these symptoms, or sleeplessness, anxiety, or depression, seek the care of your primary care physician.

Cyrex Laboratories offers the Array 10 – Multiple Food Immune Reactivity Screen. This test measures reactivity to 180 food antigens, assisting in the early detection of dietary-related triggers of autoimmune reactivity. This test is highly recommended for anybody with unexplained symptoms whether gastrointestinal, neurological, dermatological, or behavioral in nature.

A healthy gut will produce the mood-boosting brain chemical, serotonin. The American Psychological Association estimates that 95 percent of serotonin is created by gut bacteria. A healthy brain will keep the gut happy. This gut-brain relationship is one that must be nurtured. Take notice and take care with these tips.

Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on Clinical Consulting Team for Cyrex Laboratories. Dr. Larson holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences.

He is a Certified Clinical Nutritionist and a Certified Strength and Conditioning Specialist. He particularly pursues advanced developments in the fields of endocrinology, orthopedics, sports medicine, and environmentally-induced chronic disease.

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

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