I came across this video today and thought it was worthy to share. I have been doing intermittent fasting for a couple of years now, it has helped
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I came across this video today and thought it was worthy to share. I have been doing intermittent fasting for a couple of years now, it has helped
Hemp protein is arguably the best plant protein available today, loaded with amino acids designed to optimize an active lifestyle.
Typically one serving yields 16 grams of plant protein and contains a balanced amino acid profile, as well as the essential fatty acids Omega-3, Omega-6 and Omega-9.
These are just a few of the many benefits of this superfood. Let’s delve into what exactly hemp protein is, where it is best sourced and how to incorporate it into your diet.
What is Hemp Protein?
The Complete Guide to Hemp Protein
The hemp plant is part of the species Cannabis sativa, and is typically grown for the industrial uses of its derived products. These products are then refined into a variety of commercial items including paper, textiles, clothing, biodegradable plastics, paint, insulation, biofuel, animal feed and food.
One of the most popular forms of refined hemp is hemp protein. Hemp protein is a result of the extraction process of oil from the hempseed. Once this hempseed oil is removed, the remainder of the seed, which is high in protein, is then processed into hemp protein.
Since hemp is part of the species Cannabis Sativa, it does contain the psychoactive component tetrahydrocannabinol (THC). Most hemp products sold as consumables contain less than 0.3% THC, meaning hemp has almost no measurable concentration of THC.
Yes, hemp does contain cannabinoids, but they do not have the same “psychoactive” components as marijuana.
The Endocannabinoid System found in the human body contains many unique health benefits and to fully understand the value hemp protein has on the body, we must first understand this system.
Benefits of the Endocannabinoid System
The Endocannabinoid System permeates the entire human body with receptors located in our skeletal muscle, digestive tract, adipose (fat) tissue, and throughout the peripheral and central nervous systems – including the brain.
The Endocannabinoid system (or ECS) plays a huge role in the human body, including:
● Involved in Neuromodulation and immunomodulation in the immune system.
● Plays a key role in the maintenance of bone mass.
● Regulates intestinal motility.
● Helps regulate metabolic processes (including storage).
● Promotes/regulates sleep.
● Involved in modulating insulin sensitivity.
This is just an abbreviated list of the many roles that the ECS plays in the human body. In fact, Dr. Michael Beigel of the The Hebrew University of Jerusalem has said that the ECS is “involved in ALL physiological processes that have been investigated.”
It also might have a possible involvement in cognitive function and creativity. Schafer and colleagues (2011) reviewed literature and concluded that its activation leads to connecting seemingly unrelated concepts, an aspect of divergent thinking considered primary to creative thinking.
If the endocannabinoid system plays a vital role in physiological functioning and has potential implications in the treatment of a wide variety of ailments and diseases, then why has it received relatively little attention or recognition?
This is largely due to the fact that the endocannabinoid system is stimulated by cannabinoids. That includes those that are produced by our bodies (endocannabinoids), and those released while smoking or otherwise consuming cannabis (exogenous cannabinoids – aka “Marijuana”.)
Although the world is slowly shifting its views on cannabis, it is still widely considered taboo – especially in the US.
However, as more research concerning the effects of cannabis on the endocannabinoid system is performed, scientists are discovering more and more that the benefits of hemp don’t come form the part of the plant containing the psychoactive component tetrahydrocannabinol (THC).
Although the hemp plant does contain cannabinoids, they do not affect the endocannabinoid system in the same fashion as THC or CBD. The non psychoactive, food-based extract of the hemp plant does have incredible benefits for the human body.
Note: If you want to learn more about how the endocannabinoid system works within the human body, read this article.
Health Benefits of Hemp Protein
The Complete Guide to Hemp Protein
There are a myriad of benefits you receive from consuming hemp protein. It is the ideal plant protein for all you herbivores out there, and proves to be a great addition to just about everyone’s diet. Some of research conducted on the benefits of hemp protein include:
● Excellent source of essential fatty acids including Omega 3, 6 and GLA
● Lower blood LDL cholesterol levels
● Lower blood pressure
● Improve cardiovascular circulation & function
● Improved immune system functioning.
● Increased energy levels & metabolic rate
● Reduced inflammation and the symptoms of arthritis
● Improved recovery of muscles after exercise
● Treatment of dry skin and hair conditions
● Reduction of many degenerative diseases through preventative measures
Hemp Protein is a Complete Protein
The protein isolated from hemp contains a unique mixture of two proteins, edestin and albumin, present in a 3-to-1 ratio. Edestin is a globular protein found only in hemp and contains a higher content of essential amino acids compared to soy protein.
Human albumin is a water-soluble transport protein in the blood, synthesized in the liver using available dietary protein. Dietary albumin is present in high concentrations in non-vegetarian sources of protein, such as dairy and meat.
Inadequate protein intake or a poorly planned vegetarian diet can lead to low levels of blood albumin, resulting in muscle weakness and fatigue. Consuming hemp protein and other foods with high albumin content can help boost the body’s ability to synthesize human blood albumin, offering all the health benefits of a complete protein.
The fact that hemp protein contains edsetin and albumin is just a bonus, what really makes hemp protein a complete protein is the fact that it contains all nine essential amino acids in sufficient quantities.
The body can’t produce these amino acids on its own and must take them from external dietary sources.
Along with these nine essential amino acids, hemp protein contains up to as many as 20 additional amino acids.
Why stress the importance of these amino acids? They are an essential source of fuel for our muscles, and the metabolization of amino acid is more direct and undergoes less processing by the liver, unlike other types of proteins.
This combination of amino acids, edestin and albumin makes hemp protein the ideal choice of protein for vegetarians and vegans who would otherwise find it difficult to get sufficient amounts of these essential amino acids in their diet.
Hemp Protein is an Excellent Source of Fiber
Hemp is an excellent source of insoluble and soluble dietary fiber. One serving of hemp protein delivers approximately 7 g of fiber, almost one-third of the FDA’s daily requirement of 30 g.
The soluble fiber found in hemp protein is actually a source of beneficial digestive bacteria and has been shown to help regulate blood sugar. The insoluble fiber found in hemp protein is is necessary to assist the body in passing waste the your intestinal tract.
Hemp Protein Boosts the Immune System
There are two kinds of proteins: fibrous (or structural), and biologically active (or globular). Fibrous protein are tissue, like muscle, organs, skin, etc.
Globular proteins make hormones like insulin, hemoglobin and plasma, antibodies in the immune system (also called immunoglobulins), and enzymes, and are therefore responsible for the hundreds of thousands of reactions occurring within each cell, at every moment.
Though we can make globular proteins out of any protein we eat, it’s much more efficient to take them in in a ready-to-use form. And unlike fibrous proteins, globular proteins convert to structural tissue very efficiently.
Hemp protein closely resembles the globulin found in the human body, due to the fact that it contains both globulin proteins edestin and albuminm. Edestin and albuminm just happen to be two of most common types of proteins found in the human body.
Almost all enzymes, antibodies, hormones, hemoglobin molecules and fibrogin are made directly from edestin. Alpha, beta and gamma globulins are created from edestin.
Gamma globulins are specifically the proteins that work for the immune system. They build up your first line of defense in the immune system.
Gamma globulins are our body’s best defense system against foreign invaders. A strengthened immune system makes your body less prone to infection by bacteria, viruses, toxic fungi, dead tissue and internal waste toxins.
Hemp Protein Contains Healthy Fats
Hemp protein contains the the essential fatty acids, omega-3 and omega-6, in an optimal three-to-one ratio.
Consuming the optimal ratio of omega-3 and omega 6 has been shown to reduce the risks for heart attack. cardiovascular problems, atherosclerosis and certain types of cancer.
When looking at the fatty acid composition overall, it appears to contain:
● Linoleic acid as omega-6
● Alpha-linoleic acid as omega-3
● Oleic acid
● Palmitic acid
● Gamma-linoleic acid
● Stearic acid
● Stearidonic acid as omega-3 fatty acid
Hemp is also one of the few sources of stearidonic acid and rare gamma linolenic acid (GLA), a healthy, plant-derived omega-6 metabolized differently than other less healthy omega-6s. GLA-rich foods like hemp seeds have been proven to naturally balance hormones.
How to Incorporate Hemp Protein into Your Diet
Making protein shakes is the most common way to consume hemp protein. So, check out this hemp protein recipe video featuring the best selling author of Sleep Smarter, Shawn Stevenson.
There are dozens of ways to incorporate hemp protein into your diet, you could easily add it to your morning oatmeal, mix it with yogurt and fruit or blend it with a coconut curry. You can even use it as a replacement for flour in baking recipes.
You should use your hemp protein supplements in relation to your dietary goals, whether that be weight gain, maintenance, fat loss or well being. Examine.com list the following as a general guide for protein requirements:
● If you are an athlete or highly active person currently attempting to lose body fat while preserving lean muscle mass, a daily intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight) would be a good target.
● If you are an athlete or highly active person, or you are attempting to lose body fat while preserving lean mass, then a daily intake of 1.0-1.5g/kg bodyweight (0.45-0.68g/lb bodyweight) would be a good target.
● If you are sedentary and not looking to change body composition, a daily target of 0.8g/kg bodyweight (0.36g/lb bodyweight) and upwards would be a good target.
On average, a person needs about 1 gram per kilogram of lean bodyweight of protein each day. The ratio is even higher if you’re an athlete. By including hemp protein in your diet, you can easily meet your daily protein needs.
You can use hemp protein just like you use any other protein powder. Add it to a smoothie or shake for breakfast or a pre- or post-workout protein boost. You can also simply blend hemp protein powder with your favorite beverage.
You can also try adding hemp protein powder to hot cereal, yogurt, pancakes, granola bars, protein bars, muffins, brownies, cakes and breads.
Here are a few more recipe ideas using hemp protein to get you started.
Hemp Protein Recipes
The Complete Guide to Hemp Protein
Hemp protein is a delicious and versatile food you can mix into a wide variety of recipes…not just shakes.
Somoa Smoothie Bowl
Ingredients for Bowl
● 3 dried pitted dates
● 1 packet (2 oz.) 100% fresh young coconut (frozen)
● 6 oz. unsweetened coconut milk*
● 2 scoops (26g) ONNIT Hemp Force Active
● ½ tbsp. ONNIT coconut oil
● 3 tbsp. toasted coconut flakes
● 1 tbsp. cacao nibs
● 1 tbsp. oats
● 1 tbsp. chia seeds
● 1 frozen banana
● 1 pinch of ONNIT Himalayan salt
● 7-8 ice cubes
Ingredients for Toppings
● 1 tbsp. toasted coconut
● 1 tbsp. cacao nibs
● 1 tbsp. oats
● 1 tbsp. chia seeds
*any unsweetened non-dairy milk works fine.
1. Preheat oven to 375 degrees Fahrenheit. Place 4 tbsp. of coconut flakes on a baking sheet and bake for three to four minutes until the edges are light brown. Set aside 3 tbsp. for the bowl and 1 tbsp. for the topping.
2. Add all ingredients for the bowl into a blender. Pulse for approximately 90 seconds until thick and creamy. You may have to spoon the sides in between pulsing.
3. Finish with toasted coconut flakes and desired toppings.
● 1 scoop Hemp FORCE
● 1 tablespoon MCC butter
● 1 teaspoon grass fed butter
● 1 tablespoon coconut oil
● 2 cups dark roast coffee
● 1/8 teaspoon Himalayan Salt
● Sprinkle ground cocoa powder on top
Original Chocolate Smoothie
● 1 1/2 scoop Hemp FORCE
● 1/3 banana
● 1/8 cup almonds
● 2/3 cup unsweetened sprouted rice milk
● 2/3 cup purified water
● 2/3 cup ice
Chocolate Swole Banana
● 1/3 scoop Hemp FORCE
● 2/3 banana
● 1 oz raw almonds
● 1 oz cocoa nibs
● 2 teaspoons coconut oil
● 2 teaspoons grass fed butter
● Pinch of Himilayan Salt
● 2/3 cup unsweetened sprouted rice milk
● 2/3 cup purified water
● 2/3 cup ice
Leg Day Powershake
● 2/3 cup cold coffee
● 1 1/3 scoop Hemp FORCE
● 1/3 banana
● 2 tablespoons Walnut Almond Cashew Trilogy Butter
● 2 teaspoons chia seeds
● 2 teaspoons coconut oil
● 2/3 cup unsweetened sprouted rice milk
● 2/3 cup ice
● 2 cups rolled oats
● 1 1/2 cup shredded coconut, toasted
● 5 scoops Hemp FORCE
● 2 teaspoons hemp seeds
● 2 teaspoons chia seeds
● 1 cup chopped almonds
● 2/3 cup dark chocolate chips
● 18 oz Walnut Almond Cashew Trilogy Butter
● 1/3 cup MCT Oil
● 2 teaspoons vanilla extract
● 1/3 cup raw honey
1. In a large bowl, combine dry ingredients and mix.
2. Add wet ingredients and mix.
3. Roll into balls.
4. Refrigerate at least 1 hour before serving.
5. Keep refrigerated.
This article was written by the Onnit Academy, click HERE to learn more about them.
Article By Dr. Howard W. Fisher
When we hear the word cancer, we all think of a ravaging disease from which recovery is rare, and comes at the terrible cost of surgery, radiation and chemotherapy sessions. The rate of success is so low, that if you were to seek advice from an investment counselor for your money, you would never give it to him with that success rate yet what choice does the average person have when seeking a solution from cancer? It means forever living under the dark cloud of its re-emergence and its ultimate victory in the taking of another life……more than 600,000 every year in the United States alone.
The theory behind pharmaceutical intervention is to kill cancer cells. The fact is, we develop cancer cells throughout our bodies throughout our lives. Our bodies are normally able to find them, identify them and destroy them before they are able to grow uncontrollably. This is the normal occurrence, which is constantly taking place in a healthy body. It is only when the healthy body becomes unable to mount its normal defenses, due to a plethora of potential causes, that the cancer cells continue to reproduce at an uncontrollable rate and the cancer becomes life threatening. This is a failure or breakdown of our normal immune system and quite possibly the end of one’s lives. Sitting here with holistic cancer coach Leah Bassett, she asks, “Why are people willing to stand in line to purchase edible alleged food products to the detriment of their family’s wellbeing, when they are unwilling to consider a proven natural approach to health? So many people contact me after traditional treatment has failed”
How will drugs be able to target the cancer cells if our own bodies cannot? What will keep these pharmaceutical agents from destroying healthy cells? Is the theory to kill the cancer cells before the patient dies? In the vast majority of cancer cases, the cumulative results of multiple insults to the immune system, go unrecognized. Cancer treatment becomes the only priority in patient care. This is a devastating mistake and very often results in the death of the patient. Cancer must be treated not only as a disease in and of itself, but as a disease of opportunity that takes place in a compromised host. We must look at the patient as a whole multifunctional organism with immune responses that are as varied as the diseases they are required to fight. If we do not have the means to stimulate an immune response, our chances of success are extremely slim, and that is exactly what our findings are with the pharmaceutical radiation surgical approach.
All chronic disease, and cancer with the extended latency period definitely qualifies as one, is predominantly due to environmental factors and many researchers estimate this statistic to be a minimum of 90%. Therefore, the extent to which you can control your environment has a direct relationship on your incidence of chronic disease and must be considered as a cause of immune system breakdown. This must be addressed in conjunction with the cancer, in order to assure the best possible outcome for the patient. Any treatment that does not address underlying causes for the breakdown of the immune system will be palliative at best, and life threatening at their worst. A surgical approach to a metastatic development overlooks the obvious question…. what other areas have been affected that we do not know about?
Normally immune system failure is gradual and takes place over a prolonged period of time. We may think that frequent colds, chronic coughs, fatigue, malaise, depression, enlarged prostate, obesity, loss of libido, or a host of other symptoms are normal but they are signs of a direct symptoms of immune system breakdown, or of other issues that will directly affect immune system function.
When addressing cancer, any cancer…. breast, prostate, renal or lung, there are numerous aspects of the physiological changes that will remain constant. Glucose is consumed as a primary cancer cell food; lactic acid is excreted from the cancer cells into the blood and carried to the liver, where it is converted back into glucose to feed the cancer cells. This is consistent in virtually all known cancer cells. It has been well documented in many studies, and many years ago serum glucose levels were used to monitor the progress of the disease.  It has been established that as the disease progressed, serum glucose levels would rise and yet it is the increase of serum glucose that allows this…quite cyclical. Knowing this, the wisdom of removing simple carbohydrates and sugars from the diet becomes obvious unless you have a mechanism in your protocol that allows the body to utilize the sugars immediately for ATP production in the mitochondria. The ignorant use of glucose I.V.’s in cancer patients also becomes painfully obvious and that is why we have had to establish protocols that take the patient’s physiological needs into consideration.
The object is to make it difficult for cancer cells to reproduce and drive up the immune system response. Why fuel them with a primary requirement? They are unable to efficiently use protein or complex carbohydrates for food. The healthy cells of our body and immune system are able to use these as fuel and for repair. Adapt the patient to a diet that includes protein and complex carbohydrates and eliminate the rest. Find a delivery system to reach every cell and watch what happens. These simple changes that can make a huge difference in the final outcome of the disease process. To do this, you will merely need to know what constitutes complex carbohydrates, understand the glycemic index and know good sources of complete amino acid profiles in good protein sources, how to drive up the immune system’s NK cells and provide a mechanism to achieve ultimate cellular penetration. Fortunately these bases have been covered.
 Shime H, Yabu M, Akazawa T, Kodama K, Matsumoto M, Seya T, Inoue N. Tumor-secreted lactic acid promotes IL-23/IL-17 proinflammatory pathway. J Immunol 2008 Jun 1;180(11):7175-83.
 Fischer K Hoffmann P, Voelkl S, Meidenbauer N, Ammer J, Edinger M, Gottfried E, Schwarz S, Rothe G, Hoves S, Renner K, Timischl B, Mackensen A, Kunz-Schughart L, Andreesen R, Krause S W, Kreutz M. Inhibitory effect of tumor cell–derived lactic acid on human T cells. Blood 2007 109:3812-3819; doi:10.1182/blood-2006-07-035972
One of the most important things you can do is control what you put in your mouth, that is one of the most important decisions we will make each day. Fast food chains are on every corner and foods we buy at the supermarket are loaded with chemicals. Our lives should not be in the hands of anyone else but ourselves, we have had the answer and cures for years. We have been lied to but 95% of humans have no idea what or how to eat. Check out the Documentary, “Eating you Alive,” below.
14 Healthy Foods That Help You Poop
By Rachael Link, MS, RD |
June 26, 2017
Constipation is a common problem affecting an estimated 20% of the population (1).
Delayed colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes.
A low-fiber diet, old age and physical inactivity can also contribute to constipation.
While remedies for constipation typically include laxatives, stool softeners and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative.
Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 4 grams of fiber (2).
Fiber passes through your intestines undigested, helping with the formation of stool and promoting regular bowel movements (3).
Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.
In one study, 80 participants with constipation took pectin supplements.
After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing the amount of beneficial bacteria in the gut (4).
Apples can be used as a healthy topping for foods like yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.
Prunes are often used as a natural laxative — and for good reason.
Not only do they contain 2 grams of fiber per 1-ounce (28-gram) serving, but they’re also a good source of sorbitol (5).
Sorbitol is a type of sugar alcohol that is poorly digested in the body. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement (6).
One review looked at four studies measuring the effectiveness of prunes on constipation. It found that prunes can help soften stool, improve consistency and increase stool frequency (7).
Another study showed that 40 participants with constipation who were given prunes experienced improvements in both stool frequency and consistency, compared to participants treated with psyllium fiber supplements (8).
Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.
Kiwifruit is especially high in fiber, which makes it an excellent food to help promote regularity.
Just one medium kiwi (2.7 ounces or 76 grams) contains 2.3 grams of fiber (9).
Kiwifruit has been shown to stimulate movement in the digestive tract, helping to induce a bowel movement (10).
One 2007 study gave 33 constipated and 20 non-constipated participants kiwifruit twice daily over a four-week period.
Kiwifruit helped to speed up intestinal transit time, decrease laxative use and improve symptoms of constipation (11).
Try adding kiwifruit to your next smoothie for a tasty, high-fiber treat.
In addition to their wide variety of health benefits, flaxseeds’ high fiber content and ability to promote regularity definitely make them stand out.
Each one-tablespoon (10-gram) serving of flaxseeds contains 3 grams of fiber, including a mix of both soluble and insoluble fiber (12).
One animal study supplemented mice with flaxseeds for 14 days and studied the effects on constipation.
Not only did flaxseeds speed up intestinal transit, but they also increased stool frequency and stool weight in both normal and constipated mice (13).
Another animal study showed that flaxseed can help treat both constipation and diarrhea. It was found to increase stool frequency and also have an anti-diarrheal effect, reducing diarrhea by up to 84% (14). Flaxseeds can add extra fiber and texture when sprinkled onto oats, yogurt, soups and shakes.
Pears can help alleviate constipation in a few different ways.
First, they are high in fiber. One medium pear (6.3 ounces or 178 grams) contains 6 grams of fiber, meeting up to 24% of your daily fiber needs (15).
Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic agent to pull water into the intestines and stimulate a bowel movement (16).
Furthermore, pears contain fructose, a type of sugar that can only be absorbed in limited amounts.
This is due to the way in which fructose is metabolized in your body. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by your liver (17).
Moreover, some individuals may have fructose malabsorption, a condition that affects the body’s ability to absorb fructose.
Like sorbitol, unabsorbed fructose acts as a natural laxative by bringing water into the intestines (17).
Pears are incredibly versatile and easy to add to your diet. They can be included in salads and sandwiches or consumed raw for a sweet snack.
Most varieties of beans are high in fiber and can help maintain regularity.
For example, black beans boast 7.5 grams of fiber per cooked half cup (86 grams), while a half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber (18, 19).
Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.
Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass (20).
On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool (21).
One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can effectively reduce constipation, while also reducing bloating and gas (22).
If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips or side dishes for a delicious dose of fiber.
Both rhubarb’s fiber content and natural laxative properties encourage regularity.
Each stalk of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly bulk-promoting insoluble fiber (23).
Rhubarb also contains a compound called sennoside A, which has a laxative effect in the body. In fact, sennosides are even found in herbal laxatives like senna (24).
Sennoside A works by decreasing levels of AQP3, a protein that controls water transport in the intestines.
Decreased levels of AQP3 result in increased water absorption, which softens stool and causes a bowel movement (25).
Rhubarb can be used in a variety of baked goods, added to yogurt or even be added to oatmeal for a kick of added flavor.
Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity.
Prebiotics are a special type of fiber that works by feeding the good bacteria found in your colon, helping to optimize your digestive health (26).
Consuming prebiotics may also help relieve constipation.
A 2017 review looked at five studies including 199 participants and concluded that prebiotics increased stool frequency and improved consistency (27).
Artichokes, in particular, are a good source of prebiotics that can boost beneficial bacteria in the gut.
One study had 32 participants supplement with fiber extracted from globe artichokes. After three weeks, they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased (28).
Another study looked at the effects of artichoke leaf extract on 208 participants with irritable bowel syndrome (IBS). Not only did artichokes reduce the incidence of IBS, but they also helped normalize bowel patterns (29).
Artichokes are available in both fresh and jarred form and can be used in everything from creamy dips to flavorful tarts.
Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help alleviate constipation.
Probiotics have been shown to increase stool frequency, improve stool consistency and help reduce intestinal transit time to speed up bowel movements (30).
Several studies have demonstrated that kefir, in particular, may promote regularity.
In one study, 20 participants with constipation were given kefir for four weeks.
Kefir was found to decrease laxative use, speed up intestinal transit, increase stool frequency and improve consistency (31).
An animal study found similar results, demonstrating that kefir increased moisture and bulk in the stool to reduce constipation (32).
Kefir makes the perfect base for smoothies or salad dressings. Alternatively, try making a probiotic-rich parfait using kefir and topping it with fruit, flaxseeds or oats for an extra boost of fiber.
Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements.
Dried figs, especially, can provide a concentrated dose of fiber.
A half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can fulfill up to 30% of your daily fiber needs (33).
A 2011 animal study looked at the effects of fig paste on constipation over a three-week period. It found that fig paste increased stool weight and reduced intestinal transit time, making it a natural remedy for constipation (34).
Another study in humans found that giving fig paste to 40 participants with constipation helped speed up colonic transit, improve stool consistency and alleviate abdominal discomfort (35).
While figs can be consumed on their own, they can also be boiled into a tasty jam that goes great with bruschetta, pizzas and sandwiches.
In addition to providing a host of vitamins and minerals, sweet potatoes also contain a good amount of fiber that can help increase regularity.
One medium sweet potato (4 ounces or 114 grams) contains 4 grams of fiber (36).
The fiber found in sweet potatoes is mostly insoluble and includes a few specific types, such as cellulose, lignin and pectin (37).
Thanks to their fiber content, some studies have shown that sweet potatoes may help promote bowel movements.
A 2016 study measured the effects of sweet potato intake on constipation in 57 leukemia patients who were undergoing chemotherapy.
After just four days, most markers of constipation had improved, and the participants consuming sweet potatoes had significantly less straining and discomfort than the control group (38).
Sweet potatoes can be mashed, baked, sautéed or roasted and used in place of white potatoes in any of your favorite recipes.
This edible pulse is packed with fiber, making it an excellent addition to your diet to relieve constipation.
In fact, a half cup (99 grams) of boiled lentils contains an impressive 8 grams (39).
Additionally, eating lentils can increase the production of butyric acid, a type of short-chain fatty acid found in the colon. It increases the movement of the digestive tract to promote bowel movements (40).
One animal study looked at the effects of butyrate on the digestive tract and found that it helped speed up intestinal transit, making it a potential treatment for constipation (41).
Lentils add a rich, hearty flavor to soups and salads alike, while also providing plenty of added fiber and health benefits.
Just one ounce (28 grams) of chia seeds contains a whopping 11 grams of fiber (42).
In fact, chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available (42).
Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage (20).
One study found that chia seeds could absorb up to 12 times their weight in water, allowing for even easier elimination (43).
Try mixing chia seeds into smoothies, puddings and yogurts to pack in a few extra grams of soluble fiber.
14. Oat Bran
Oat bran is a type of whole grain produced from the outer casing of the oat bran.
Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber.
Just one-third cup (31 grams) of oat bran contains about 5 grams of fiber, which is about 43% more than traditional oat varieties (44, 45).
One study gave 15 elderly participants oat bran over a 12-week period and compared the results with a control group.
Not only was oat bran well tolerated, but it also helped participants maintain their body weight and decreased laxative use by 59%, making it a safe and effective natural remedy for constipation (46).Though oatmeal and oat bran come from the same oat groat, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for granola mixes and breads.
The Bottom Line
Constipation is a common problem that affects most people at some point.
Though medications and supplements can help, achieving regularity is possible for most people with a high-fiber, healthy diet and a few regularity-boosting foods.
Including a few servings of these foods each day, along with plenty of water and regular physical activity, can help increase stool frequency, improve consistency and eliminate constipation once and for all.
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This is something a lot of people suffer from, not just those dealing with cancer or even survivors.
I just finished watching and thought it would good for all to watch, check out the video below:
Hope you enjoyed the video. If you feel a friend or family member could benefit, pass it along!
Have a great day!
Avocado is a pear shaped, alligator skinned nutritional powerhouse, a veritable stand-in for your one-a-day multivitamin. Humble, ordinary, unassuming, The Avocado is packed with protein, carbohydrates, healthy fats, fiber, zero sodium and a teeny amount of sugar (0.7 grams per 100 grams of avocado); boasts more potassium than the mighty banana; is high in antioxidants such as Lutein and Zeaxanthin, both beneficial to eye health; is loaded with heart healthy fatty acids such as Oleic Acid; and is chock-full of other vitamins and minerals, including calcium, iron, magnesium, copper, manganese, phosphorous, zinc, vitamins C, B6, B12, A, D, E, K, thiamine, riboflavin, and niacin. [big thanks to healthambition.com for providing the link to The Avocado – yes, minor plug here, bit of a positive energy exchange, with no money changing hands].
As extraordinary as this fruit is, spread avocado on toast and you better buckle up. Prepare your self to enter the fifth dimension. A dimension above and beyond sustenance and dietary needs. A dimension indifferent to price, but focused only on what is hip, trendy, and fashionable.
YOU PAID HOW MUCH?
A super food if there ever was one, in the USA average cost for one avocado is about $1.30 (USD). As for Canada, land of minimal corporate competition and resulting higher prices, you’re looking at about $2.25 (CAD) per avocado.
But … once the green on the inside avocado is slathered on a piece of toast, gussied up to induce maximum salivation, and served at a stylish cafe/restaurant, the price rockets to $7 (USD). Sure, bread adds to the total cost and the bread is pricier when artisanal. Still, bread doesn’t add much since you could buy a whole loaf of most breads, artisanal or not, for $7 or less. Assuming a conservative estimate of 15 slices per loaf, that works out to about $0.47 per slice.
Tallying up the numbers, we’re looking at $1.30 for the avocado and no more than a buck for two slices of toast. Grand total cost: $2.30, but that’s only if you dare to toast your bread at home then mash up the avocado on the toast.
YET, PEOPLE ARE MORE THAN WILLING, TO FORK OVER MORE THAN 3X COST FOR AVOCADO ON TOAST. WHY?
Maybe the following online review of a certain café will give a glimpse of the what’s important for the I-Don’t-Care-What-It-Costs-Because-I-Love-It-And-Toast-Is-Way-Cool crowd:
“Their avocado toast is amazing. A clever balance of soft and crispy textures that appeals to both sweet and savory taste palates.” Okay. Whatever gets your eyes and stomach dancing, I suppose. Although, I can’t help but think that when you pay that much money for simple food requiring so little preparation, you have to rationalize cost somehow.
Hold The Toast and Choose to Salivate Over Your Growing Wealth
The preceding paragraph was completely judgmental. But not in the way you may think. I’m not judging the ways in which people spend their money. It’s their money to do with as they wish.
What I am judging is the choice to make a habit of dropping $7 on toast. Because small discretionary purchases add up. Just like the $5 specialty coffee adds up when you’re a regular customer. And if purchases like these are part of your budget, you should be aware of the downside. You should know that this sort of spending cuts into savings, and lessens the odds of financial freedom today and down the road.
This is the spiel I gave to my 26 year old Toronto dwelling niece. And she shot back,
‘I like going to cafes. I like getting my coffee on the outside. And if I indulge in avocado on toast now and then, I’m okay with that too. Besides, it’s not like I’ll ever be able to afford a house in this city so this is what my friends and I spend our money on.’
Have you done the math? Coffee $5/day, 30 days/month x 12 = $1800. Add in trendy toast, say twice/week for 52 weeks working out to about $730. Total bill: more than $2,500 per year.
‘Sure, I get it. That’s a fair bit of money. Still, you know much the average home costs here. Almost one million! Trust me, abstaining from toast and coffee is not enough for me to accumulate a down payment.’
She’s right. But the thing is, it’s not just about the toast, avocado and coffee bill. Rather, it’s about a way of thinking, it’s about perspective and goals.
As for perspective, if you’re only thinking about the here and now, not the future, then odds are savings is not a priority. And if indulging now is the priority then, without a doubt, large purchases, such as a home, will not happen. As well, current debt, such as student loans or credit card debt, will not be paid down, and financial strain will weigh heavy on your shoulders.
But if you have one eye toward the future, if one of your goals is to become financially independent and free, then it makes sense to sacrifice some small pleasures.
These sacrifices yield immediate results in the form of increased savings. Savings may be invested. Investments grow. And, eventually, you just may have enough for that down payment. And your future self will thank you for your foresight, for your balanced approach to life.
As for avocado on toast? No need to fret; you can still indulge. But at home. With you and your friends taking turns at the toaster, spreading on the avocado, and making coffee. Try it. You never know, this way may be even be more fun.
Ordinarily, our minds impatiently grumble about that which has not happened. Instead, learn to be patient. Express gratitude for that which has already happened, and patience for that which will happen.
Written by BuddhaMoney.com
Flaxseeds are amazing and so easy to use. I like to grind them into a powder using a coffee grinder, and then store them in a tightly sealed container. Add them to a smoothie, sprinkle them on a salad or add them to a yogurt with blueberries…..delicious!!!!! Check out the video below for a more information on this amazing food!!!
In addition, flaxseeds are cheap, hope you enjoyed the video, have a great week!!!
Eating healthy and losing weight seems downright impossible for many people.
Despite their best intentions, they repeatedly find themselves eating large amounts of unhealthy foods, despite knowing that it is causing them harm.
The truth is… the effects of certain foods on the brain can lead to downright addiction.
Food addiction is a very serious problem and one of the main reasons some people just can’t control themselves around certain foods, no matter how hard they try.
What is Food Addiction?
Food addiction is, quite simply, being addicted to junk food in the same way as drug addicts are addicted to drugs.
It involves the same areas in the brain, the same neurotransmitters and many of the symptoms are identical (1).
Food addiction is a relatively new (and controversial) term and there are no good statistics available on how common it is.
This is very similar to several other eating disorders, including binge eating disorder, bulimia, compulsive overeating and having an “unhealthy” relationship with food.
How This Works
Food addiction is not about a lack of willpower or anything like that, it is caused by the intense dopamine signal “hijacking” the biochemistry of the brain (3).
There are many studies that support the fact that food addiction is a real problem.
The way this works is pretty complicated, but this short video explains it in human terms:
8 Symptoms of Food Addiction
There is no blood test available to diagnose food addiction. Just like with other addictions, it is based on behavioral symptoms.
Here are 8 common symptoms that are typical of food addicts:
- You frequently get cravings for certain foods, despite feeling full and having just finished a nutritious meal.
- When you give in and start eating a food you were craving, you often find yourself eating much more than you intended to.
- When you eat a food you were craving, you sometimes eat to the point of feeling excessively “stuffed.”
- You often feel guilty after eating particular foods, yet find yourself eating them again soon after.
- You sometimes make excuses in your head about why you should eat something that you are craving.
- You have repeatedly tried to quit eating or setting rules (includes cheat meals/days) about certain foods, but been unsuccessful.
- You often hide your consumption of unhealthy foods from others.
- You feel unable to control your consumption of unhealthy foods, despite knowing that they are causing you physical harm (includes weight gain).
If you can relate to 4-5 of these, then you probably do have a serious problem with food. If you can relate to 6 or more, then you are most likely a food addict.
Food Addiction is a Serious Problem
Although the term “addiction” is often thrown around lightly, having true addiction is serious business.
I’m a recovering alcoholic, smoker and drug addict with a history of many rehabs, jail more often than I can count and several trips to the emergency room due to overdose.
After I had been sober for several years, I started to develop an addiction to unhealthy foods.
Full-blown addiction. Nothing more, nothing less.
The reason I’m telling you this is to demonstrate that I know how addiction works.
I’m here to tell you that food addiction is the same as addiction to drugs… exactly the same.
The symptoms and thought processes are completely identical. It’s just a different substance and the social consequences aren’t as severe.
Food addiction can cause physical harm. It can lead serious diseases like obesity, type 2 diabetes, heart disease, cancer, Alzheimer’s, arthritis and depression, to name a few.
But you have even bigger reasons to quit than some unfamiliar disease in your distant future. Food addiction is also ruining your life… today.
It breaks your self-esteem, makes you unhappy with your body and can make your life a living hell (like it did for me).
The seriousness of being a food addict can not be overstated. This is a problem that ruins lives and kills people. Literally.
The Law of Addiction – Why You May Never be Able to Eat “Normally” Again
The most important lesson I have ever learned is called the law of addiction:
“Administration of a drug to an addict will cause reestablishment of chemical dependence upon the addictive substance.”
A former smoker who has a puff of a cigarette will become addicted again… instantly.
An alcoholic who has a sip of beer will relapse, with all the horrible consequences that follow.
There is no way of getting around it. This is simply how addiction works.
I am personally convinced that food addiction is no different. One bite of cake, one sip of coke, one “cheat” – that’s all it takes.
Of course, we all need to eat something. Otherwise we’ll die of starvation. But no one needs to eat sugar, refined wheat flour or any of the modern junk foods that people tend to lose control over.
Most food addicts will never be able to eat junk food like “regular” people again. That’s the cold, hard truth.
But if they manage to avoid the “trigger foods,” then they should be able to eat healthy and lose weight without problems.
The truth is… complete abstinence is the only thing that reliably works against addiction. The sooner you accept that, the sooner you will recover.
Although the “everything in moderation” message may work for some people, this advice is a complete disaster for food addicts.
When it comes to addiction, moderation fails. Every time.
This is the simple (but not easy) solution to addiction. Avoiding the addictive substance at all times.
How to Know if This is Worth The Sacrifice
Completely avoiding junk foods may seem impossible.
These foods are everywhere and are a major part of our culture.
But believe me… once you’ve made the decision to never eat them again, avoiding them actually becomes easier.
When you’ve made a firm decision to avoid them completely, then there’s no need for you to justify anything in your head and the cravings may not even show up.
Many people who have done this (including myself) don’t even get cravings anymore, not after they’ve made a profound decision to simply avoid this stuff… permanently.
But if you’re still in doubt and are unsure if this is worth the sacrifice, then write down a list of pros and cons.
- Pros might include: I’ll lose weight, I’ll live longer, I’ll have more energy and feel better every day, etc.
- Cons might include: I won’t be able to eat ice cream with my family, no cookies on Christmas, I might have to explain my food choices… (Most of these social dilemmas can be solved easily).
Write everything down, no matter how peculiar or vain. Then put your two lists side by side and ask yourself: Is it worth it?
If the answer is a resounding “yes” – then you can rest assured that you are doing the right thing.
Prepare Yourself and Set a Date
There are a few things you can do to prepare yourself and make the transition as easy as possible:
- Trigger Foods: Write down a list of the foods you tend to crave and/or binge on. These are the “trigger foods” you need to avoid completely.
- Fast Food Places: Write down a list of fast food places that serve healthy foods. This is important and can prevent a relapse when you find yourself hungry and not in the mood to cook.
- What to Eat: Think about what foods you’re going to eat. Preferably healthy foods that you like and are already eating regularly.
- Pros and Cons: Consider making several copies of your “pros and cons” list. Keep a copy in your kitchen, glove compartment and purse/wallet. Sometimes you will need a reminder about why you’re doing this.
It’s important to NOT go on a “diet.” Put weight loss on hold for at least 1-3 months.
Overcoming food addiction is hard enough as it is, by adding hunger and additional restrictions to the mix you will just make things even harder and set yourself up for failure.
Now… set a date, some time in the near future (maybe this weekend or next week).
From this day and onward, you will never touch the addictive foods again. Not a single bite, ever. Period.
When All Else Fails… Seek Help
If you end up relapsing and losing control over your consumption again, then you’re not alone.
Relapses are the rule when it comes to addiction, not the exception.
Most people have a history of several failed attempts before they manage to succeed in the long run.
That’s how it was for me and most recovering food addicts I know.
But if you relapse often, then there really is no point in trying to do it on your own again. If you’ve failed a hundred times, then the chances of you succeeding when you try it for the 101th time are almost nonexistent.
Luckily, help is not far off…
There are health professionals and support groups that can help you overcome this serious problem.
You can seek professional help… for example from a psychologist or psychiatrist. Try to find someone who has actual experience in dealing with food addiction.
But there are several free options available as well, including 12 step programs like Overeaters Anonymous (OA), GreySheeters Anonymous (GSA), Food Addicts Anonymous (FAA) and Food Addicts in Recovery Anonymous (FA).
Just go to their websites, find a meeting (they also have online Skype meetings) and go to it.
Or you can use google to find treatment options in your area. Look for something like “food addiction treatment [name of city]” – chances are that you will find something that suits you.
I’ve also listed a number of options in this article on where to find help.
Whatever You Do, Do Something!
Food addiction is a problem that will rarely resolve on its own. Unless you deal with it, chances are that it will just get worse over time.
If you have this problem, then you have to do something about it now, or it will end up ruining your life.