Recipe Roundup: Healthy Swaps
By:
Risa Groux, CN
| Published:
June 29, 2021
In the midst of summer we are faced with many difficult decisions when it comes to food and what to eat. Thankfully, there are healthy swaps to foods you may have previously chosen. I have included a few recipes to indulge in!
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The health benefits of fermentation products are numerous and give evidence to the improvement in health witnessed by those who routinely consume these foods.
read full article...Probiotics are normally exposed to gastric juices for 60 minutes and a vast majority will not survive. Therefore, an effective probiotic formula must contain carefully chosen strains, proven to have a high tolerance for these harsh conditions.
read full article...Conventional constipation remedies such as stool softeners and saline laxatives can help alleviate acute discomfort in the short term but bowel distress can be a sign of suboptimal functioning elsewhere in the body and these other factors should always be evaluated to identify and correct the underlying cause.
read full article...Inflammatory lifestyle and dietary habits - which are unfortunately on the rise in fast-paced westernized countries that no longer take the time to cook homemade meals - are the primary culprits for malabsorption and digestive dysfunction.
read full article...Busy work nights? Picky eaters? These recipes will check every box! Chicken noodle soup, banana muffins, chicken burgers, and collagen hot chocolate.
read full article...Pregnant women or women preparing for pregnancy know the importance of a good prenatal vitamin and dietary folate but many may not think of a probiotic as an essential supplement during pregnancy as well as fish oil or some of the other important vitamins and minerals in a good quality prenatal multivitamin.
read full article...Considering fathers provide half the genetic material for their offspring it stands to reason that a man's health would have an influence on that of his children (and subsequent generations). A 2015 study suggests yes it can.
read full article...Children’s eating behaviors and food preferences start developing as soon as they begin to transition from breast milk or formula to “real” foods, highlighting the important role parents and caregivers play in building a strong foundation of health.
read full article...Despite all the cutting-edge research that has shown us how we can repair a leaky gut, the fact remains – an ounce of prevention is worth a pound of cure. It is far easier to maintain and protect a healthy gut with diet and lifestyle choices than fix a broken one.
read full article...People who are satisfied with their physical, mental and emotional health may not need supplementation, but considering that around 88% of Americans are metabolically unhealthy, most people probably can benefit from strategic supplementation targeted for their individual situation.
read full article...It is well-established in research that an altered blood-brain barrier (“leaky brain”) and impaired intestinal barrier function (or “leaky gut”) both play a role in neuroinflammation. Other problems in the gut, including altered microbial composition or intestinal dysbiosis, also contribute greatly to neurological and
read full article...In a new double-blind, placebo controlled randomized clinical study published this month, researchers demonstrated the benefits of omega-3 fatty acids on body weight and depression. Obesity and depression many times coexist and often correlate with each other. Also, most individuals with insulin resistance and obesity
read full article...Previous research has reported that up to 30% of patients that suffer from depression have elevated homocysteine; therefore, B vitamin supplementation would support lowering these levels and improving mood.
read full article...A ketogenic diet helps weight loss and may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases. Here are a few of Risa's recipes that are keto approved!
read full article...Ketogenic diets are an effective strategy for weight loss; however, transitioning to a ketogenic diet can be a challenge as the body is switching from oxidizing glucose to fat for energy production. Many individuals often experience fatigue, nausea, dizziness, and irritability during this transition.
read full article...Fats make up the structure of our cell membranes and fatty acid deficiencies contribute not only to cardiovascular disease but many other problems such as eczema poor concentration immune dysfunction and chronic inflammatory disorders.
read full article...Fat is not a homogeneous entity. Talking about “fat” as if it’s a single molecule is as misguided as talking about “protein” or “carbs,” when there are striking differences in animal and plant proteins, and dramatic differences in the metabolic effects of low-glycemic, high-fiber carbohydrates compared to refined sugar
read full article...If time, money, and self-doubt or personal discomfort are obstacles to someone going to a gym regularly, now there are no excuses. They can reap the same benefits in a shorter time without having to leave home. No traffic, no funky gym shower, no weird guy flexing in front of a mirror taking selfies. Moreover, no equi
read full article...It is well-researched that chronic (or repeated) stress changes brain structure and function. This persistent stress puts individuals at risk for significant physiological and psychological problems, as it is a major trigger for perpetual inflammation in the body and brain. Repeated stress – and subsequent inflammatory
read full article...Diet quality is often one indicator of a healthy versus unhealthy day and clinical research also confirms that our dietary choices are closely associated with mental, emotional, spiritual, and physical factors.
read full article...Enjoy collagen in your sweet treats to help your gut microbiome and to satisfy your sweet tooth cravings!
read full article...The body is not only composed of complete proteins, but is 25% to 30% collagen. Collagen protein is renewed at comparable rates to other proteins in the body, such as in muscle. It is important to note that collagen also makes up a significant component of many tissues such as 65% to 80% in tendons, 70% in ligaments, a
read full article...Whether gotten the old-fashioned way or through the more modern method, dietary collagen can be helpful for supporting body collagen structures.
read full article...While lowering inflammation and improving gut health, you still have so many delicious options to eat that will leave you feeling satisfied. Here are some of my favorite Paleo recipes.
read full article...Ketogenic diets have been shown to be effective for improving this, and research published earlier this year adds to the body of literature showing that restriction of dietary carbohydrate.
read full article...Owing to the availability of grain-free bread, quinoa chips, and other items that follow the letter of these ways of eating but not the spirit.
read full article...Before there were convenience stores, donut shops, and Postmates, our ancestors may have had to travel long distances on foot to gather plant foods and to track and capture prey. They would have had to remain vigilant for threats and occasionally sprint away from predators.
read full article...Stricter elimination diets such as those employed for ameliorating the effects of autoimmune conditions may call for removing eggs, nuts, and nightshade vegetables.
read full article...According to a new study published in Nutrients, researchers investigated the effect of controlling dietary histamine intake and its impact on respiratory symptoms in children with asthma.
read full article...It has often been said that the health and function of the immune system are directly associated with the diversity and health of the microbiome. If this is the case, then it is reasonable to consider the microbiome when seeking to solve the allergy enigma.
read full article...Clinically, the host of this battle experiences a runny, itchy nose, sneezing, watery eyes, congestion, fatigue, and sometimes a mild fever. Luckily, there are some natural remedies and herbs that can help.
read full article...Researchers investigated the effects of B vitamin supplementation on mood, depression, anxiety, and stress in a study in Nutrients. This review, which included over 2000 participants over the age of 18, consisted of 18 studies that involved a B vitamin supplement containing at least 3 B vitamins.
read full article...The role of magnesium levels in dementia was investigated over a 27 year period in a new study published in Nutrients. Magnesium is often cited as the nutrient people are most deficient in, and has been shown to have beneficial effects in multiple chronic conditions.
read full article...A study in JAMA showed that following a Mediterranean diet－ incorporating one liter per week of EVOO － was associated with improved measures of cognitive function in an older population compared with the controls who were advised to reduce dietary fat consumption.
read full article...It has been known since at least 1994 that glucose metabolism in the brain is compromised in AD.
read full article...There is more to this than simply eating less and exercising more, though. According to one of the study authors, “…processes in our fat tissue regulate changes in body weight during ageing in a way that is independent of other factors.”
read full article...A growing body of research and patient reports suggest that it is entirely possible to have a normal TSH level while still experiencing hypothyroidism. There are a number of situations in which TSH may be normal.
read full article...There is a growing body of literature supporting a role for time-restricted eating (TRE) as an intervention for individuals with metabolic syndrome. Research published last month in the journal Cell Metabolism sums this up perfectly.
read full article...Researchers predicted that severe obesity—defined as a body mass index (BMI) greater than or equal to 35—will affect close to 1 in 4 adults, with a prevalence exceeding 25 percent in 25 states.
read full article...Ready to kickstart the new year with a detox? These recipes will not disappoint nor sacrifice flavor!
read full article...In the world of integrative medicine, detoxification is really just our individual ability to detoxify our bodies by eliminating toxic substances. This is critical to our overall health. All of us live in an ever-increasingly toxic environment.
read full article...Rapid alcohol exposure causes the cells of the liver to release their vitamin content, but even slow, continual consumption of alcohol contributes to nutrient deficiencies.
read full article...We hear the message, a “daily glass of wine increases risk of early death by 20%”; but then, “having a drink may help you live longer.” It is nearly impossible to keep up with the changing messages, and the truth about alcohol most likely lies somewhere in between harmful and beneficial.
read full article...Whether or not you struggle with an autoimmune disease, these recipes are both delicious and autoimmune-protocol (AIP) friendly.
read full article...Autoimmunity can occur several different ways. First, there can be a mistaken identity, and the body attacks itself. This can occur with a virus where there is tissue destruction with the virus appearing to be foreign to the body.
read full article...Myo-inositol and selenium help restore normal thyroid function in Hashimoto's patients with subclinical hypothyroidism, according to a recent study published in the European Review for Medical and Pharmacological Sciences.
read full article...Even though contemporary societies have evolved to resist most infectious diseases due to the immune gene response against infection, according to researchers, there has been a significant increase of chronic inflammatory conditions at alarming rates as a result of evolution.
read full article...Say no to the sugar and chemical overload that will wreak havoc on you (and your children's) bodies. I have created these delectable desserts that are made of clean ingredients and, of course, no refined sugar.
read full article...Carbohydrate restriction has demonstrated efficacy for improving glycemic control in type 2 diabetes and metabolic syndrome. In fact, it is so powerful that a team of researchers active in this field have said it should be the first approach in diabetes management, and presented significant evidence.
read full article...Diabetes, a major cause of death and other illness, continues to remain a significant problem in America. The medical costs associated with diabetes are substantial: the American Diabetes Association (ADA) estimates that managing diabetes for just one year costs an average of $6,649 per person.
read full article...One hypothesis is that cravings can be a sign of nutrient deficiencies. For example, if someone is magnesium deficient,they might crave a pile of sautéed greens; or if someone needs more iron, they might get a craving for liver.
read full article...After most people turn 40, the body’s cells have more difficulty producing antioxidants and absorb free radicals, making them more susceptible to damage and death.
read full article...iruses often occur in the winter when vitamin D levels are the lowest, and supplementation is often necessary in order to reach optimal levels.
read full article...Specific minerals, vitamins, and omega-3 fatty acids support the immune system, and a deficiency can increase the risk of infections. Vitamins and minerals help support a normal inflammatory response, support and maintain physical barriers, produce antimicrobial proteins, and assist in the production of cytokines.
read full article...Here are some recipes that are not only delicious, but also help to fight inflammation in the body. Happy cooking!
read full article...Many herbs and foods such as turmeric, oregano,garlic, green tea, blueberries, and ginger contain bioflavonoids and polyphenols that limit free-radical production in the body.
read full article...There’s a silent (yet disruptive) kind of inflammation that can take place without you even knowing it. What you eat, drink, are stressed out, environmental toxins,smoking, drinking, and even a sedentary lifestyle can create a fiery cascade of inflammation in your body.
read full article...I focus on protein, fat, and fiber for every meal. Here are some recent recipes that are suited for each diet type that are also low in carbohydrates.
read full article...I’m here to tell you that I understand your frustration and there are reasons behind it. We know that 1+1 = 2, and if something in the formulation changes, the outcome will change. That is exactly what is most likely happening in your body, and here are the tools to find it.
read full article...During this hectic time, I’ve been getting so many questions about COVID-19 and what I recommend build or keep your immune system strong to prevent illness! I’ll be releasing a podcast soon about what I recommend overall for boosting your immunity, but here are important supplements to take in the meantime.
read full article...Super Bowl Sunday is right around the corner! Stay on track with your health goals with these delicious & classic recipes for game day.
read full article...When I inquired about how long I would take them for, his reply was simply “every day.” I proceeded to clarify my question: “How long do I take it every day?” “Oh, forever” was his quick response.
read full article...Looking for the perfect gift for that health concious cook in your life? We've got you covered.
read full article...The law requires that a food’s ingredients be listed on its label. Ingredients appear in descending order by weight: the one that weighs the most is listed first the one that weighs the least is last, and so on.
read full article...Looking for help finding your ideal diet? This diet-dilemma is becoming more and more common with each passing day. Luckily, we are here to help!
read full article...Intermittent fasting has been around for many years but has recently gained renewed popularity. Perhaps the resurgence is because of newly released studies proving the health benefits of intermittent fasting.
read full article...Collagen is the most abundant protein in our bodies. It is found in bones, muscles, ligaments, tendons, cartilage, skin, blood vessels, and the digestive system.
read full article...I've launched my own line of products! Check them out here.
read full article...Non-Steroidal Anti-inflammatory Drugs (NSAIDs) have been the go to over the counter pain reliever for centuries....
read full article...In 1848, John Curtis developed the first commercial chewing gum made from spruce tree...
read full article...People strive to look their best and will take action to enhance their appeal, in some cases to extremes...
read full article...I had the pleasure of being interviewed by Mike Miller on Boardroom Session Podcast this last week...
read full article...Methlylene tetrahydrofolate reductase (MTHFR) gene is critical for several mechanics in the body including methylation, enzyme production, and absorption of folate (B9) and vitamin B12...
read full article...Turmeric root grows wild in Southeast Asia but it’s originally from India. It comes from the ginger family and is found in curry dishes around the world...
read full article...It is estimated that somewhere between 23.5 million to 50 million Americans are living with some form of autoimmune disease...
read full article...Perhaps you have been diagnosed with celiac, rheumatoid arthritis, Hashimoto’s, diabetes, lupus, fibromyalgia or any other common or rare autoimmune disease...
read full article...
