Supercharge Your Metabolism: Your Guide To Foods That Activate Brown Fat Cells

The Power of Brown Fat Cells

Eating foods that activate brown fat cells can be the key to fixing your weight problem.  These remarkable cells are far from being your average body fat. Unlike white fat, which stores energy and contributes to weight gain, brown fat cells are a metabolic powerhouse. They work completely differently – burning calories instead of storing them. This unique ability to generate heat makes them a key player in managing your body weight and maintaining overall health.

But what exactly are brown fat cells, and how do they function? Brown fat, also known as brown adipose tissue (BAT), is packed with mitochondria, the powerhouses of our cells. These mitochondria give brown fat its characteristic color and are responsible for its calorie-burning capabilities. When activated, brown fat cells consume glucose and fat molecules to produce heat, helping to regulate body temperature in cold environments. This process, known as thermogenesis, not only warms the body but also significantly boosts metabolism, burning calories at an impressive rate.

The potential benefits of activating brown fat cells are enormous, particularly in our battle against obesity and metabolic diseases. In a society where sedentary lifestyles and calorie-rich diets are prevalent, finding natural ways to enhance our metabolism is crucial. This is where brown fat cells step in as a game changer. By activating these cells, we can potentially increase our energy expenditure, aiding in weight management and improving metabolic health.

However, the question remains: how can we activate these cells to harness their benefits? Surprisingly, the answer might lie in our diet. Certain foods and dietary habits have been suggested to stimulate the activity of brown fat cells. By incorporating these into our daily routine, we might be able to enhance our metabolism naturally and boost our energy levels.

So, are you ready to dive deeper into the world of brown fat? Let’s explore how certain foods and lifestyle choices can help activate these powerful cells, turning your body into a more efficient, calorie-burning machine. Join me on this fascinating journey to unlock the secrets of brown fat cells and transform the way we think about our health and body weight management.

Understanding Brown Fat: A Metabolic Marvel

What Are Brown Fat Cells?

Brown fat, scientifically known as brown adipose tissue (BAT), is a special type of body fat activated when you get cold. BAT produces heat to help maintain your body temperature in cold conditions. Brown fat cells are rich in mitochondria, the powerhouses of cells, which give them their brown color. These mitochondria burn calories to produce heat, making brown fat cells incredibly efficient at boosting your metabolism.

The Health Benefits of Brown Fat

Activating brown fat cells can offer several health benefits:

  • Enhanced Metabolism: By burning calories, brown fat can help in weight management.
  • Improved Glucose Metabolism: It can improve insulin sensitivity and reduce the risk of diabetes.
  • Better Temperature Regulation: It helps in maintaining a comfortable body temperature.

Foods That Activate Brown Fat Cells

Cold Temperatures and Brown Fat Activation

Before we delve into foods, it’s important to note that exposure to cold temperatures is one of the most effective ways to activate brown fat cells. This can be as simple as lowering the temperature in your living space or taking cold showers.

Dietary Ways to Boost Brown Fat

Now, let’s explore the dietary choices that can help activate brown fat cells:

  1. Healthy Fats: The Good Fat Boost

    Omega-3 Fatty Acids: The Ocean’s Gift
    • Sources: Fatty fish are treasure troves of omega-3s. Think salmon, mackerel, and sardines. Not a fish fan? No worries! Flaxseeds, chia seeds, and walnuts are great plant-based options.
    • Benefits: Omega-3 fatty acids are not just good for your heart; they’re also friends of brown fat cells. Regular consumption of these foods can help in promoting the activity of brown fat, giving you a metabolic advantage.
    Olive Oil: The Mediterranean Secret
    • What to Know: Olive oil, a staple in the Mediterranean diet, is rich in monounsaturated fats. It’s not just for salads; use it in cooking, or drizzle it over your favorite dishes.
    • Brown Fat Connection: These healthy fats are thought to enhance brown fat cell function. A drizzle of olive oil might just be the secret ingredient your brown fat cells need!

    Spicy Foods: Heat Up Your Metabolism

    Capsaicin: The Chili Factor
    • Find It In: Look no further than chili peppers! This compound is what gives chili its fiery kick.
    • Metabolic Boost: Capsaicin isn’t just about spicing up your meal; it’s about spicing up your metabolism too. By stimulating brown fat cells, it helps in ramping up calorie burn.

    Green Tea: The Calming Metabolism Booster

    Catechins: Nature’s Metabolism Enhancers
    • The Tea Talk: Green tea isn’t just soothing; it’s packed with catechins. These compounds are famous for boosting metabolism.
    • Brown Fat Activation: Regular sipping may increase brown fat activity, making your tea break a strategic move for metabolism.

    Iron-Rich Foods: The Brown Fat Energizer

    Iron: Essential for Energy
    • Top Picks: Spinach, legumes, and red meat are iron powerhouses. Whether you’re a meat-eater or prefer plant-based options, there’s an iron source for you.
    • Why It Matters: Iron is crucial for brown fat cells to function at their best. Think of it as the fuel that keeps the brown fat engine running.

    Protein-Rich Foods: Building Blocks for Brown Fat

    Quality Protein: More Than Muscle
    • Protein Powerhouses: Eggs, poultry, and legumes are not just building blocks for muscles; they’re also great for brown fat cell health.
    • The Brown Fat Benefit: High-quality protein sources can support the health and activity of brown fat cells, making them a key player in your dietary strategy.

Incorporating Brown Fat-Activating Foods into Your Diet

Embarking on a journey to activate your brown fat cells doesn’t have to be a bland affair. By integrating these powerhouse foods into your meals, you can enjoy a variety of flavors while giving your metabolism a boost. Here’s a breakdown of meal ideas throughout the day to help you rev up those brown fat cells.

Breakfast: A Power-Packed Start

Green Tea & Spinach Smoothie
  • Ingredients: Blend green tea (cooled), fresh spinach, a banana for natural sweetness, and a scoop of your favorite protein powder.
  • Benefits: This smoothie kick-starts your day with catechins from green tea and iron from spinach, complemented by protein.

Mid-Morning Snack: A Nutty Boost

Omega-3 Rich Nuts
  • Snack Idea: A small handful of walnuts or almonds. If you’re feeling adventurous, try a homemade trail mix with flaxseeds and dried berries.
  • Advantage: These nuts not only provide a dose of healthy fats but also keep you satiated until your next meal.

Lunch: The Heart of the Day

Salmon Salad with Olive Oil Dressing
  • Salad Composition: Mix leafy greens (like arugula or spinach), cherry tomatoes, and grilled salmon. Toss it with an olive oil-based dressing, adding a splash of lemon for zest.
  • Why It’s Great: This meal combines omega-3s from salmon and healthy fats from olive oil, ensuring a delicious way to activate brown fat.

Afternoon Snack: Spicy Metabolic Kicker

Spicy Hummus with Veggies
  • Snack Suggestion: Homemade hummus with a dash of chili powder or cayenne pepper, served with carrot and cucumber sticks.
  • Metabolism Boost: The capsaicin in the chili spices boosts brown fat activity and adds a flavorful punch to your snack.

Dinner: Iron-Rich Satisfaction

Lean Steak with Legumes
  • Dinner Plate: Grill or pan-sear a lean cut of steak, and pair it with a side of cooked lentils or black beans.
  • Iron-Clad Benefits: The steak provides a hefty dose of iron, vital for brown fat function, while legumes add fiber and additional iron.

Dessert: A Guilt-Free Treat

Dark Chocolate
  • Sweet Ending: A small square of dark chocolate (at least 70% cocoa) can be a satisfying end to your day.
  • Extra Perk: Besides being a delicious treat, dark chocolate contains compounds that may aid in activating brown fat.

Unlocking The Power of Brown Fat Cells: Your Secrete to Optimal Health

The journey into the realm of brown fat cells opens a new chapter in our understanding of health and nutrition. These tiny but mighty cells hold the promise of transforming our approach to wellness. By integrating specific foods into our diets, we unlock the potential of brown fat cells, turning them into allies in our quest for better health and vitality.

The Synergy of Diet and Lifestyle

It’s not just about what we eat; it’s about creating a symphony of healthy choices. A diet rich in omega-3 fatty acids, iron, protein, and natural metabolism boosters like green tea and capsaicin is just the starting point. To truly harness the power of brown fat cells, this diet needs to be part of a broader, balanced lifestyle. Regular exercise, adequate sleep, and stress management play equally crucial roles in maximizing the effectiveness of brown fat cells.

The Holistic Approach to Health

Remember, the goal is not just to activate brown fat cells; it’s to foster overall well-being. Every meal, every snack is an opportunity to nourish not just your body but also your soul. Enjoy the flavors, relish the textures, and celebrate the variety that these brown fat-activating foods bring to your plate.

The Future of Wellness

As we continue to explore and understand the wonders of brown fat cells, let’s not forget that our bodies are complex and marvelous systems. The power of brown fat is just one piece of the puzzle in our journey towards optimal health. By embracing these natural, dietary methods to boost our metabolism, we are taking a proactive step in enhancing our well-being.

In conclusion, let’s view the activation of brown fat cells not just as a scientific curiosity but as a stepping stone towards a healthier, more vibrant life. Let’s embrace these dietary changes with enthusiasm and curiosity, exploring the delicious possibilities they offer. Here’s to a future where we harness the full potential of our bodies through mindful eating and living, paving the way for a healthier, happier you.

Blue Zones Breakfast Ideas for Health-conscious Individuals

Have you ever wondered how certain pockets of the world are home to the healthiest and longest-lived people? These enclaves, known as “Blue Zones,” are regions where people live exceptionally long and vibrant lives. The term “Blue Zones” was first identified by Dan Buettner, who, along with a team of demographers and researchers, discovered these longevity hotspots and began studying their lifestyle habits. Interestingly, the name “Blue Zones” arose quite serendipitously when team members used a blue marker to identify these areas on a map.

Among these remarkable areas, California’s own Loma Linda is one of the five original Blue Zones, known for its community of Seventh-day Adventists leading a lifestyle conducive to longevity. The Blue Zones philosophy emphasizes whole foods, plant-based diets, regular physical activity, spiritual engagement, and strong social networks. As we unravel the secrets behind these nutrient-rich diets, let’s explore the role of breakfast, which sets the tone for the day.

In contrast to the often sugar-laden, processed Western breakfasts, Blue Zone breakfasts from California are replete with fresh, whole-food ingredients. These morning meals are tantalizing to the taste buds and aligned with health and longevity. Here, we’ve curated a list of 20 delectable breakfast foods inspired by California’s Blue Zones. Sampling these dishes allows us to incorporate aspects of their longevity-boosting diets into our lives.

20 Simple Blue Zones Food To Enjoy

1. Avocado Toast

Avocado toast, a simple yet incredibly nutritious choice, has transcended into a quintessential Californian breakfast. The velvety smoothness of avocado on whole-grain bread offers a wealth of nourishing fats, fiber, and vitamins. It presents a harmonious blend of macronutrients, ideal for energizing your morning.

2.Fresh Berry Parfait

Layering Greek yogurt with fresh berries and a sprinkle of granola creates a parfait that is both sumptuous and beneficial. Berries are highly antioxidants, while Greek yogurt offers probiotics for gut health—a delightful concoction to begin your day.

3. Veggie Omelette

With their versatility and protein-rich goodness, eggs make for an ideal Blue Zone breakfast that keeps you going. Amp the nutritional value by adding a medley of vegetables like spinach, tomatoes, and mushrooms. This provides essential nutrients and fiber and aligns with the Blue Zone principle of embracing a diverse plant-based diet.

4. Quinoa Breakfast Bowl

This nourishing breakfast bowl features quinoa as its foundation – a complete protein encompassing all nine essential amino acids. Enhanced with a medley of nuts, seeds, and fruits, it provides sustained energy and delivers delightful flavors.

5. Greek Yogurt with Honey and Nuts

Indulge in the delightful combination of creamy Greek yogurt, the natural sweetness of honey, and the satisfying crunch of nuts. It is a delectable treat and provides a wealth of essential nutrients, healthy fats, and proteins, making it a beloved breakfast staple in the Blue Zones.

6. Whole Grain Pancakes

Elevate the classic pancake by incorporating whole-grain flour, providing a delightful taste, long-lasting energy, and digestive well-being. Enhance the experience by pairing it with a medley of fresh fruits and a delicate drizzle of maple syrup for a gratifyingly sweet finishing touch.

7. Smoked Salmon and Cream Cheese Bagel

Indulge in a delectable and nutritious twist on the traditional bagel breakfast by opting for a whole-grain bagel adorned with protein-rich smoked salmon and a luscious spread of cream cheese. This delightful combination satisfies your taste buds and provides essential omega-3 fatty acids for optimal heart health.

8. Chia Seed Pudding

Chia seeds, hailed as a superfood in Blue Zones, boast omega-3 fatty acids, fiber, and protein. You can create a revitalizing and refreshing pudding by soaking them overnight in almond milk and garnishing them with a medley of fruits and nuts.

9. Huevos Rancheros

Huevos Rancheros, a classic Mexican breakfast dish, provides a protein-rich start to your day. With eggs, beans, and fresh salsa served on a corn tortilla, it not only tantalizes your taste buds but also aligns with the Blue Zone’s emphasis on legumes and whole grains. Indulge in this flavorful and nutritious breakfast option!

10. Breakfast Burrito

Continuing the theme of hearty, bean-based meals, a breakfast burrito packed with black beans, scrambled eggs, creamy avocado, and flavorful salsa, all wrapped in a wholesome whole-grain tortilla, offers a satisfying and nourishing start to your day.

11. Acai Bowl

Indulge in the vibrant flavors of Brazil with this exquisite bowl featuring the magnificent acai berry. Combined with a medley of luscious fruits and a crunchy granola topping, this antioxidant-rich delight is the epitome of a heavenly fruit salad inspired by the Blue Zone tradition.

12. Oatmeal with Almond Butter and Banana

Oatmeal is a classic breakfast choice; making it with almond milk, stirring in almond butter, and topping it with banana slices transforms it into a nutrient-dense meal that keeps you full and focused.

13.Spinach and Feta Frittata

Start your day by enhancing your vitamin intake with leafy greens, such as spinach, in a delicious frittata. Combined with the calcium-rich feta cheese, this Blue Zone-approved recipe becomes delightful and nutritious.

14. Breakfast Tacos

Tacos transcend the boundaries of lunch and dinner, expanding their culinary realm to embrace breakfast. Picture this: warm corn tortillas cradling scrambled eggs, vibrant veggies, and a sprinkle of cheese. This harmonious medley awakens a new dawn, offering a symphony of flavors and a wealth of essential nutrients.

15. Artichoke and Tomato Frittata

Not only is the pairing of artichokes and tomatoes delicious, but it also provides a wealth of dietary fiber and antioxidants. An artichoke and tomato frittata are a delightful testament to the Blue Zone’s philosophy of embracing plant diversity.

16. Coconut Milk Smoothie Bowl

Smoothie bowls offer infinite customization options and are brimming with essential nutrients. For a tropical twist that brings the beach vibe of the Blue Zone to your breakfast table, blend a coconut milk base with your favorite fruits and top it off with a sprinkle of seeds or nuts. Experience a delightful and nourishing start to your day!

17. Sweet Potato Hash

Start your day with a delightful breakfast hash featuring nutrient-rich sweet potatoes. Packed with beta-carotene and fiber, they offer a wholesome and satisfying meal. You can enhance the flavors with a blend of herbs and spices, and consider adding a touch of greens or beans for a nourishing Blue Zones breakfast experience.

18. Almond Flour Blueberry Muffins

Indulge in the delightful goodness of gluten-free almond flour muffins bursting with juicy blueberries. Not only are these muffins a healthier option but they are also packed with protein and antioxidants. Treat yourself to a decadent and nourishing start to your day.

19. Cinnamon Raisin Toast with Almond Butter

Indulge in the delightful taste of whole grain cinnamon raisin bread, naturally sweet and even more satisfying when paired with almond butter. This wholesome combination provides a nourishing dose of healthy fats, energizing your day like a breakfast from the renowned Blue Zones.

20. Greek Yogurt and Fruit Smoothie

For a convenient and nutritious breakfast on the go, blend Greek yogurt with your favorite fruits. The yogurt offers a rich source of protein, while the fruits contribute essential vitamins and natural sweetness. It’s a refreshing and wholesome way to kickstart your day, promoting health and longevity.

Blue Zone Breakfast: Start Your Day On The Right Track

Breaking your fast with meals filled with protective nutrients, fiber, and healthy fats is paramount to the Blue Zone lifestyle, which stands out for its proactive approach to longevity. By deconstructing the diet of some of the healthiest people on the planet, we can see that breakfast is a cornerstone for a well-lived life.

California’s Blue Zones teach us that a breakfast rich in varied, whole foods delights the senses and confers vitality and resilience. By incorporating elements of their diet into our morning rituals, we may not merely nourish our bodies but also take tangible steps toward enhancing our overall health and longevity. Embrace these dishes, and let them guide you onto a path of wellness and vitality, one delightful Blue Zone breakfast at a time. The journey towards a healthier lifestyle starts with breakfast, and the possibilities are endless. Are you ready to embark on this journey? End of text.

Breakfast is just one meal, but it sets the tone for the rest of your day. By prioritizing nutrient-dense and diverse options in the morning, you’re setting yourself up for success in terms of energy, focus, and overall health. Start your day the Blue Zone way, and see how it improves your life! Keep exploring new recipes and incorporating them into your breakfast routine to add variety and discover new favorites that will fuel your journey toward a long, healthy life. Remember to listen to your body’s needs and make choices that align with your l preferences and dietary restrictions. With the proper knowledge and mindset, you can make breakfast a delicious and nourishing experience every day, just like those living in the Blue Zones! End of section. EN


  1. “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest” by Dan Buettner (2012)

Blue Zone Diet Foods: Your Ultimate Guide to Age-Defying Nutrition

Transform Your Health with These Top Blue Zone Diet Foods

In our fast food and fast-paced world, characterized by a convenience-driven food culture, there has been a significant rise in diet-related chronic diseases. Conditions such as obesity, diabetes, cardiovascular diseases (CVD), various forms of cancer, and even mental health issues like depression and Alzheimer’s disease are increasingly linked to poor dietary habits. In contrast, the Blue Zones – pockets of longevity around the globe – offer a more favorable alternative with better outcomes, primarily attributed to their consumption of Blue Zone diet foods. These foods, integral to their daily eating habits, are attributed to their remarkable health and longevity.

These regions, including Okinawa (Japan), Sardinia (Italy), Loma Linda (California), Icaria (Greece), and Nicoya Peninsula (Costa Rica), are notable for their populations who live exceptionally long and healthy lives.  At the core of their longevity is their diet. This article delves into Blue Zone Diet Foods that contribute to their lifespan and impressive health profiles, potentially mitigating the risk of modern chronic diseases.

Understanding the Blue Zone Diet: A Journey to Healthy Living

The Blue Zone Diet contrasts with the standard Western diet, which is high in processed foods, sugars, and unhealthy fats. These dietary choices in the West have been linked to an increase in obesity, which is a significant risk factor for various diseases, including type 2 diabetes, CVD, and certain types of cancer. On the other hand, the diet of Blue Zones is predominantly plant-based and includes whole, unprocessed foods. This dietary pattern is associated with lower BMI (Body Mass Index), reduced incidence of chronic diseases, and overall life expectancy. By examining the eating habits of the world’s healthiest populations, we can uncover dietary principles that help prevent and manage chronic diseases prevalent in the modern world.

The Foundations of the Blue Zone Diet 

The Blue Zone Diet focuses on natural, whole foods, which are fundamental in combating lifestyle-related diseases. It’s characterized by:

  • High consumption of fruits and vegetables: Rich in essential nutrients, antioxidants, and fiber, these foods play a crucial role in preventing obesity and reducing the risk of chronic diseases, including heart disease, diabetes, and certain types of cancer.
  • Whole grains and legumes are staples in the Blue Zone diet. Whole grains like barley, brown rice, and whole wheat are linked to better heart health, lower cholesterol levels, and improved digestion. Legumes, including beans, lentils, and chickpeas, are excellent plant-based protein and fiber sources, aiding blood sugar regulation and digestive health.
  • Healthy fats: Predominantly sourced from plants, such as olive oil, nuts, and seeds, these fats are crucial for heart health. Unlike trans fats and saturated fats found in processed foods, these healthy fats help reduce inflammation, a critical factor in chronic diseases.
  • Moderate animal protein: The consumption of animal protein in Blue Zones is minimal and often comes from lean sources like fish or poultry. Reduced red and processed meat intake is associated with a lower risk of CVD, certain cancers, and other chronic conditions.
  • Low sugar and processed foods: The Blue Zone diet minimizes sugar and processed foods, which are linked to obesity, diabetes, and numerous other health issues.

This dietary approach not only addresses physical health but also mental well-being. Studies suggest that diets high in processed foods are associated with an increased risk of depression and cognitive decline. In contrast, the natural, nutrient-rich Blue Zone diet supports mental health and emotional well-being.

Top 5 Blue Zone Diet Foods for Longevity 

  1. Leafy Greens: Vegetables like spinach, kale, and Swiss chard contain vitamins, minerals, and antioxidants. They are linked to reduced risk of chronic diseases, including age-related macular degeneration.
  2. Beans: A cornerstone of the Blue Zone diet, beans are high in fiber, protein, and essential nutrients. They are known for regulating blood sugar, managing diabetes, and maintaining a healthy gut microbiome.
  3. Olive Oil: A primary fat source in the Mediterranean diet, olive oil is rich in monounsaturated fats and antioxidants. Its consumption is associated with reduced risks of heart disease and certain cancers.
  4. Whole Grains: Foods like quinoa, brown rice, and oats are high in fiber, beneficial for heart health and maintaining stable blood sugar levels.
  5. Nuts: Regular consumption of nuts is linked to lower cholesterol, reduced risk of heart disease, and improved longevity.

Incorporating these foods into a daily diet can significantly impact health and longevity. For example, replacing refined grains with whole grains and including a handful of nuts in your diet can substantially lower the risk of chronic diseases.

Expanding Your Diet: More Blue Zone Essentials

  1. Fruits (especially Berries): Berries are high in antioxidants and fiber, beneficial for heart health and diabetes management.
  2. Fish (tiny, fatty fish like sardines) are rich in omega-3 fatty acids, essential for heart health and cognitive function.
  3. Sweet Potatoes: A staple in the Okinawan diet, they are rich in vitamins, minerals, and fiber, aiding in blood sugar regulation and weight management.
  4. Tofu and Soy Products: These provide high-quality plant protein and have been linked to lower risks of heart disease and certain types of cancer.
  5. Herbs and Spices: Used not just for flavor, these have anti-inflammatory properties, which are crucial in preventing chronic diseases.

Incorporating Blue Zone Foods into Everyday Meals

The Blue Zone diet can be adopted after completely overhauling your eating habits. It can start with small, manageable changes:

  • Start with vegetables: Aim to fill half your plate with vegetables at each meal. This simple change can significantly increase your intake of vital nutrients and reduce the risk of chronic diseases.
  • Switch to whole grains: Replace white bread, pasta, and rice with whole-grain alternatives. This switch can help maintain healthy blood sugar levels and improve digestive health.
  • Include beans and legumes: Incorporate beans into salads, soups, and stews. Beans are nutritious and a great source of protein and fiber.
  • Opt for healthy fats: Use olive oil for cooking and dressings, and snack on nuts and seeds. These fats are essential for heart health and can help reduce harmful cholesterol levels.
  • Moderate meat consumption: Limit red meat and use fish or plant-based proteins. This shift can reduce the risk of heart disease and other chronic conditions.

Integrating these foods into your daily diet allows you to take significant steps towards a healthier lifestyle, similar to those in the Blue Zones.

The Last 5 Foods and Their Impact 

  1. Garlic: Known for its anti-inflammatory and antioxidant properties, garlic reduces the risk of heart disease and certain cancers.
  2. Turmeric: Often used in Okinawan cuisine, turmeric has potent anti-inflammatory effects and is linked to reduced risk of chronic conditions.
  3. Squash: Varieties like butternut and acorn squash are high in vitamins and fiber, supporting heart health and blood sugar regulation.
  4. Green Tea: Popular in Okinawa, green tea is loaded with antioxidants and is known for its cancer-preventing properties and positive effects on metabolic health.
  5. Barley: This whole grain is excellent for digestive health and maintaining stable blood sugar levels, crucial for preventing diabetes.

Food to Avoid on the Blue Zone Diet Plan

Embracing the Blue Zone Diet is more than adopting the Blue Zone diet, it’s not just about what you add to your diet but also what you avoid. Central to maintaining the health benefits of the Blue Zone diet foods is steering clear of certain dietary pitfalls common in many Western diets. Primarily, this means reducing the intake of processed and fast foods, which are often high in unhealthy fats, sugars, and salt. These contribute significantly to obesity, heart disease, and diabetes. Additionally, minimizing the consumption of red meat, which is linked to higher rates of certain cancers and heart disease, is crucial.

The Blue Zone diet also advocates for low consumption of dairy products and refined grains, as these can contribute to inflammation and other health issues. By avoiding these dietary hazards and focusing on the wholesome, plant-based foods typical of the Blue Zone diet, individuals can significantly improve their overall health and longevityan just eating specific foods; it’s about adopting a lifestyle promoting longevity and robust health. This diet, rich in plant-based, unprocessed foods, is vital in combating the increasing prevalence of chronic diseases like obesity, diabetes, heart disease, and certain cancers.

By incorporating the “20 Blue Zone Diet Foods” into your daily regimen, you can take a proactive step towards a healthier, more fulfilling life. The Blue Zone diet exemplifies a sustainable eating approach that benefits physical health and enhances mental and emotional well-being. As we learn from the longest-living people in the world, the secret to a long and healthy life lies in what we choose to put on our plates.

What Are The Best Antioxidants For Skin Health?  Top 7 Antioxidants for a Healthy Glow

Welcome to the world where your kitchen plays the lead role in your skincare routine! Yes, you read that right. It’s time to look beyond cosmetic shelves for skin health solutions, as the real game-changer lies within the foods we consume.

Antioxidants, the unsung heroes in our daily diet, are pivotal in safeguarding our skin’s health and enhancing its glow. These natural substances are the archenemies of free radicals, the notorious molecules responsible for skin aging and dullness. Intrigued? Let’s unfold the story of these powerful agents and discover how they can revitalize your skin from within.

Understanding the Antioxidant Powerhouse:

Antioxidants are diverse, each offering unique benefits to your skin:

Vitamin C: The Radiant Maestro. Far more than an immune system ally, Vitamin C is a critical player in bestowing a radiant glow upon your skin. It’s instrumental in collagen synthesis, ensuring your skin remains plump and youthfully vibrant.

Vitamin E: The Environmental Sentinel. Acting as a vigilant guardian against the harshness of sun rays and urban pollution, Vitamin E tirelessly fends off skin damage, preserving your skin’s natural resilience.

Carotenoids (like Beta-Carotene): The Sun’s Natural Foil. These colorful warriors, found in a kaleidoscope of fruits and vegetables, offer a protective embrace against the sun’s harmful embrace, safeguarding your skin with nature’s sunblock.

Polyphenols (in Green Tea): The Serene Protectors. As the subtle forces within green tea, they calmly battle against skin inflammation while diligently working to maintain the skin’s supple elasticity.

Flavonoids (in Berries): The Firmness Fortifiers. Nestled within the heart of luscious berries, flavonoids are the unsung heroes that bolster your skin, ensuring it retains its firm structure and youthful integrity.

Selenium: The Stealthy Guardian. Selenium is often underappreciated as an essential silent sentinel, playing a pivotal role in defending your skin against the invisible threats of environmental stressors.

Incorporating these antioxidants in your diet is like equipping your skin with an army of protectors against aging and environmental threats.

Berry Brigade and Beyond: A Colorful Diet for Skin Vitality

Let’s explore how to integrate these antioxidants into our daily meals:

  • Berries: These little delights are packed with flavonoids and vitamin C, essential for skin repair and preventing collagen breakdown.
  • Leafy Greens: Spinach, kale, and their cousins are loaded with carotenoids and vitamin C, perfect for evening-out skin tones.
  • Tomatoes: Rich in lycopene, they are your go-to for sun protection and keeping wrinkles at bay.
  • Nuts and Seeds: Snack on almonds and flaxseeds for a good dose of vitamin E, which nourishes and heals your skin.
  • Spices and Herbs: Add turmeric, ginger, and garlic to your meals for their anti-inflammatory effects on the skin.
  • Green Tea: A catechin powerhouse, green tea enhances skin elasticity and fights inflammation.

Lifestyle Choices: The Silent Skin Care Heroes

The journey to radiant skin is not just about what you eat; it involves holistic lifestyle choices:

Sleep Well: The Foundation of Youthful Radiance. Think of a good night’s sleep as the most natural yet profound beauty elixir for your skin. During those precious hours of slumber, your body embarks on a meticulous journey of repair and rejuvenation. This isn’t just rest; it’s a time when the skin cells work tirelessly to undo the day’s damage, from environmental stressors to the natural aging process. Deep, restorative sleep boosts blood flow to the skin, enhances collagen production, and facilitates the repair of UV damage, reducing wrinkles and age spots. Embracing a consistent sleep schedule, creating a restful environment, and prioritizing quality sleep can be transformative, gifting you with a healthier and visibly more youthful and radiant complexion.

Manage Stress: The Key to Harmonious Skin Health. In the bustling rhythm of modern life, stress has become a constant, and its impact on skin health is often underestimated. High-stress levels trigger a cascade of hormonal changes that can lead to acne, dryness, and other skin problems. Integrating stress management practices like yoga and meditation into your daily routine isn’t just a pathway to inner peace; it’s a vital skincare strategy. Yoga, with its soothing postures and focused breathing, can significantly lower cortisol levels, thereby reducing the inflammatory responses in your body that negatively affect your skin. By fostering a state of mindfulness and relaxation, meditation can help calm your mind and body, which in turn reflects in a more balanced, clear, and glowing complexion. Regularly engaging in these practices can create a profound shift, not only in your mental well-being but also in the health and appearance of your skin.

Sun Protection: The Indispensable Shield for Skin Care. Sun protection is not just an additional step in your skincare routine; it’s a critical defense mechanism against one of the most potent causes of skin aging and damage — the sun’s harmful ultraviolet rays. Incorporating a broad-spectrum sunscreen into your daily regimen, regardless of the weather, is essential. UV rays can penetrate clouds and windows, meaning protection is necessary even on overcast days or indoors near windows. A broad-spectrum sunscreen guards against UVA and UVB rays, preventing premature aging and sunburns and significantly reducing the risk of skin cancer. Moreover, supplementing sunscreen with protective clothing, hats, and sunglasses can enhance your skin’s defense, ensuring it remains resilient and youthful. Remember, sun protection is not just a summer affair; it’s a year-round commitment to preserving the health and beauty of your skin.


When it comes to unlocking the secret to radiant, youthful skin, the power lies not just in what we apply externally but significantly in what we consume and how we live our lives. Embracing a diet abundant in antioxidants and making informed and healthy lifestyle choices isn’t just a trend – it’s a transformative journey that can lead to remarkable improvements in your skin’s health, texture, and overall appearance.

Antioxidants, these naturally occurring substances, are more than just components of our diet; they are fundamental to our skin’s wellbeing. They are found in various foods and play a crucial role in combating the effects of oxidative stress caused by free radicals – those pesky molecules responsible for accelerating the aging process and diminishing the skin’s natural glow. By incorporating a rich array of antioxidants into your daily meals, you’re not just nourishing your body but actively fighting against signs of aging and environmental damage.

But the journey to radiant skin goes beyond what’s on your plate. It encompasses a holistic approach to living. This includes prioritizing adequate sleep, as restful nights are when your skin undergoes repair and rejuvenation. Managing stress through mindfulness practices like yoga and meditation is equally important, as chronic stress can manifest as skin problems. And let’s not forget the critical role of sun protection – using a broad-spectrum sunscreen is essential in shielding your skin from harmful UV rays and preventing premature aging.

Incorporating these antioxidants into your life is not just a dietary change; it’s a full-scale lifestyle adjustment. Each element of this lifestyle – from the berries and leafy greens on your plate to the sunscreen in your skincare routine and the stress management techniques in your daily schedule – works synergistically to enhance your skin’s health. This holistic approach ensures that your skin is not just treated from the outside but is nurtured and fortified from within.

As you embark on this journey, you will notice gradual but significant changes. Your skin will start to reflect the care and nutrients you provide – appearing more radiant, firmer, and more youthful. The natural glow that begins to emerge will be a testament to the power of antioxidants and a healthy lifestyle. This transformation is not just skin-deep; it reflects a well-balanced, nourishing life.

So, start your skin health journey today.  Introduce more antioxidant-rich foods, embrace healthy living practices, and watch your skin transform. Let the vibrancy and youthfulness of your skin be the living proof of the profound impact these microscopic marvels can have. It’s not just about looking good; it’s about feeling great and giving your skin the best care it deserves.

What is the Healthiest Salt to Eat?

Are you confused about which salt to use when cooking and seasoning foods? There are so many options these days! At one time, table salt was the only choice you had for adding flavor and sodium to your recipes, but times have changed. Today, you can choose from an array of more exotic options, including sea salt, Himalayan salt, Celtic salt, and Kosher salt. They differ in terms of texture and flavor but what about health? If you have high blood pressure then you might want to know what is the healthiest salt to eat?

What you eat can impact your blood pressure. If you want to reduce your blood pressure, then you should monitor your food intake for its salt content. In fact, controlling your salt intake is your first line defense when trying to keep your blood pressure within normal range.

Salt is a combination of 40% Sodium and 60%Chloride (NACL).

Salt is found in most processed food especially breads, sauces, and condiments.  Check  out the ingredients and salt might be listed but only if it was added.  However, the “Nutrition Facts” on food packing will always include sodium. This is because even when there no salt is added, there can be some trace sodium that naturally occurs in the product.

Your Low Salt Diet Plan For High Blood Pressure

The Pros and Cons of Table Salt vs. Sea Salt

One reason sea salt is popular is because people believe it’s healthier than table salt. Sea salt comes from the ocean and that gives it a certain mystique. In contrast, table salt comes from underground mines and undergoes refinement. Manufacturers produce sea salt by allowing ocean water to evaporate enough to produce the characteristic crystals. So, sea salt is less processed than table salt and has a higher concentration of minerals, including zinc, potassium, and iron. However, the quantities of these minerals isn’t large and are tiny when you consider the amount you get from eating whole, nutrient-dense foods.

There is a downside to sea salt that many people aren’t aware of. Oceans where sea salt comes from are often polluted, so sea salt can pick up some pollutants from the water, including heavy metals and microplastics. Microplastics in sea salt is a growing problem, but it’s not clear how much of an effect these microscopic plastics have on health. One analysis of 39 brands of sea salt found 36 contained microplastics.

Why is sea salt so popular? Some people like the coarser texture of sea salt and you may consume less sodium when you use it since the particles are larger and you don’t need to use as much. However, sea salt isn’t necessarily better for you.

Celtic Sea Salt

Celtic salt is a type of sea salt that comes from the shoreline of Brittany. It is moister than the average sea salt and has a slightly gray color because of its mineral content. Some sources claim that Celtic sea salt lowers blood pressure but there are no studies to support this.

As with other sea salt, the quantity of minerals in Celtic salt isn’t large, and it’s unlikely that it contains enough potassium and magnesium, minerals that help with blood pressure control, to have a dramatic effect on blood pressure. However, it contains more calcium and magnesium than standard sea salt and is slightly lower in sodium than table salt.

Himalayan Salt

Himalayan salt comes from mines south of the Himalayans in Pakistan. It has a slight pink color because it contains small quantities of oxidized iron. One reason people like it is because the pink color makes some dishes look more attractive. Beyond the visual appeal, Himalayan salt contains modest quantities of other minerals, including magnesium, potassium, and calcium. Like sea salt, it also is a bit lower in sodium relative to table salt, and higher in potassium, a mineral important for heart and blood vessel health. However, the best source of potassium is fruits and vegetables, not salt.

Kosher Salt

Kosher salt, like other forms of salt, contains sodium and chloride but may also contain small quantities of anti-clumping agents. One appeal is that the larger crystal size draws water from meat and the larger crystals are easier to control when seasoning foods by hand. Many people prefer the taste of Kosher salt to table salt since it lacks iodine, and iodine has a slightly bitter taste. The primary reason people choose kosher salt over other forms of salt is not for health reasons but because it’s easier to work with and has a better taste.

Table Salt Contains Iodine

One advantage of table salt over more exotic forms of salt, like sea salt, is table salt is fortified with iodine, a mineral most people don’t get enough of in their diet. Iodine is especially important for babies and children, since a lack of it can affect brain development and lead to mental retardation. In fact, the government began adding iodine to table salt to prevent this outcome. Plus, low iodine can cause an underactive thyroid in adults.

If you consume only exotic forms of salt without getting table salt, your risk of iodine deficiency is higher. Sea salt contains small quantities of iodine naturally, but not as much as table salt. Himalayans and Kosher salt contain little or no iodine. If you use these salts, consider adding other sources of iodine to your diet. Good iodine sources include fish, shellfish, seaweed, and dairy products.

You might think processed and packaged foods, being high in salt, are a good source of iodine. However, these products usually don’t contain iodized salts. So, even if you eat high-salt packaged foods, you still may fall short in iodine. If a packaged product is seasoned with iodized salt, it should say so on the label.

The Bottom Line

What’s the healthiest salt to eat? It depends on your diet as a whole. The common misperception that sea salt and other less processed salts are healthier than table salt, tempts people to pay more for more exotic options. Table salt alternatives contain slightly more minerals and slightly less sodium, but the differences are small. You’ll get much larger quantities of essential minerals by eating a nutrient-dense diet. The biggest benefit of table salt over less processed salts is the fact it contains iodine. People who don’t get iodine from iodized salt are at risk of iodine deficiency and thyroid dysfunction. If you choose a table salt alternative, make sure you’re getting enough iodine from other sources and still measure your intake of sodium.


• National Institutes of Health. “Iodine”
• “Types of Salt: Himalayan vs Kosher vs Regular vs Sea Salt”
• “Microplastics found in 90 percent of table salt”
• Clar C, Wu T, Liu G, Li P. Iodized salt for iodine deficiency disorders. A systematic review. Endocrinol Metab Clin North Am. 2002 Sep;31(3):681-98. doi: 10.1016/s0889-8529(02)00011-7. PMID: 12227127.
• Jessica Farebrother, Celeste E Naude, Liesl Nicol, Zhongna Sang, Zhenyu Yang, Pieter L Jooste, Maria Andersson, Michael B Zimmermann, Effects of Iodized Salt and Iodine Supplements on Prenatal and Postnatal Growth: A Systematic Review, Advances in Nutrition, Volume 9, Issue 3, May 2018, Pages 219-237,

Natural Ways to Lower Your Blood Pressure Quickly

How To Lower Blood Pressure Quickly Naturally


You must know by now that high blood pressure is very dangerous and deadly. It can cause a stroke, kidney failure, vision loss, heart attack, sexual dysfunction and cardiovascular disease.

The only way to know your blood pressure is to have it measured by your doctor or you can also learn how to take it yourself. This way you can prevent high blood pressure, delay high blood pressure, and improve the effectiveness of your blood pressure medication.

If you have been tracking your blood pressure or if your doctor told you that your blood pressure is high and you don’t want to take medications then lowering your blood pressure naturally without medication is possible.

The quickest and easiest way to lower your blood pressure naturally without medication will require you to change some of the ways you are currently doing things.

What The Experts Recommend

According to the American Heart Association, here are the changes that you can make starting today to lower your blood pressure:

• become more physically active

• limit alcohol intake

• manage stress

• maintain a healthy weight

• quit smoking

• lower your intake of sodium

• increase your intake of potassium

Of the above, the quickest way to lower blood pressure naturally will be to change the way you eat.

To accomplish this goal, the dietary approach to stop hypertension, also known as the DASH diet, can help. It is recommended by the American Heart Association, and also the US National Heart Lung and Blood Institute and is an effective way to lower your blood pressure without medications. This is the only natural way you can lower your blood pressure quickly without medication. But in order for this to work effectively and quickly you have to follow a diet that is low in sodium and high potassium.

If you follow this diet, in four weeks you should see a reduction of your blood pressure. However, this can only be effective if your blood pressure is on the lower side of high blood pressure. In other words your blood pressure can’t be too high. Preferably the top number should not be above 150mgHg. Keeping your blood pressure too high for too long can lead to damage to your blood vessels. Diet alone will not work fast enough to get it down to recommended levels.

If your blood pressure falls within the severe hypertension range you should not follow this diet alone because it will not work as quickly as you want. You might have to take medications prescribed by your doctor.

About the DASH Diet

The DASH diet focuses on whole foods such as fruits, vegetables, whole grains, low fat and dairy, poultry, beans, seeds and nuts.

How do you start the DASH diet?

First you would want to look at the food that you are currently eating and determine which ones are high in sodium or salt. Check your pantry and fridge; any packaged food should have the sodium content of that food.

If you eat out a lot then start there. Your goal is to eat no more than 1200 mg of sodium daily. The American College of cardiology recommends somewhere between 1000 to 1500 mg daily. This includes all source of food including liquids such as soups and solid food such as breads. If you like to use condiments such as mayonnaise and ketchup on your french-fries and hamburger then you also need to examine the sodium content of those foods.

Reducing, not eliminating, your sodium intake can decrease systolic blood pressure. That’s the top number in your blood pressure measurement by about 7 to 10 points.

This might not seem like a lot, but if your blood pressure is 140/80 review sent it by 10 points will put you right at 130. Along with all the other measures mentioned above, this will help keep your blood pressure in the normal image.

Your goal should not be to eliminate sodium. You need sodium in your body to help with the function of your muscles and nerves. However, too much sodium in your body causes your body to retain water. Extra water in your body causes your heart to work harder to pump the blood and water throughout your body.

While sodium keeps water in your body potassium does the reverse. A diet that is high in potassium and low in sodium can help keep your blood pressure normal. Sodium and potassium are opposing electrolytes in your body.

The American Heart Association recommends about 4700 mg of potassium daily. Depending on the literature that you need, you will see recommendations between 3500 mg to 5000 mg per day.

You should get your potassium from food not supplements. Your goal is to identify foods that are high in potassium but low in sodium. This shift in fluid balance will help normalize your blood pressure.

Let’s be honest, salt makes everything taste good. In fact some people add salt to their food without tasting it.

Sodium can be found naturally in whole foods therefore you can easily increase the sodium content of your food by adding salt. It’s best not to add salt until you actually taste the food. On the other hand salt is an acquired taste. Therefore, your taste buds can adjust to lower levels of salt. For the record 1 teaspoon of salt has 2300 mg of sodium.

Foods That Have the Most Salt

The best way to the sodium content of food is simply the label. This might be very hard to do if you don’t actually prepare the food yourself. Dining out might not be the best thing to do if you’re trying to lower your blood pressure quickly. This might be the first step to going about lower your blood pressure quickly.

Even if you are taking blood pressure medication you should still flow a diet rich in pottasium and low in sodium/salt.
There, are some exception. If you have kidney disease then you should not increase your pottasium intake. You will have rely on low sodium diet to lower your blood pressure.

Here is a list of foods with most salt/sodium content:

• sauces (meat, spaghetti, chili, BBQ)

• breads/rolls

• canned foods

• processed meats

• frozen dinners

• cheese

• salty snacks

• salty nuts

• condiments (ketchup, mayonnaise,)

• salad dressings

• breakfast cereals

Al thought not food per se, over the counter medications such as cough syrups and allergy medication can also be a source of sodium so is Sea Salt.

According to the American Dietetic Association, you should look for packages that are low sodium low salt, less than 120 mg of sodium per serving salt free, sodium free, very low sodium, low sodium, unsalted, no salt added, reduce sodium, or lower sodium. Always check the labels for the sodium content.

Instead of process foods eat fresh fruits and vegetables and skip the sauces. You can also use citrus, spices and herbs to enhance the flavor of your favorite foods. Be mindful of the seasoning that you add to your food such as garlic powder, onion powder and blended seasoning. The powdered seasons can also be a source of sodium. Read the label for the sodium and think salt.

How To Increase Your Intake of Potassium

If you want to decrease your blood pressure quickly without having to take medications you will also want to increase your intake of potassium.

Potassium is tasteless; therefore unlike salt you won’t taste it in your food. This is the main reason why it’s not added to food because it does not affect the taste. However, potassium is needed in your body because it helps your muscles to contract, especially your heart. In addition, along with sodium, potassium helps to regulate fluids in your body. Remember an increase in fluid in your body causes your heart to work harder to pump blood throughout your body.

Best Sources of Potassium

• leafy greens

• sweet potatoes

• cantaloupes

• banana

• tomatoes

• carrots

• zucchini

• eggplant

• pumpkins

• dairy products

• meat

• poultry

• fish

• nuts


To effectively manage your high blood pressure, you will need a team approach. Your team should include your doctor, a registered dietitian and you. If you want to know if this approach works, you will also have to check your blood pressure regularly.

Here are some articles about taking your blood pressure the right way and best blood pressure monitors.

The Correct Way To Take Your Own Blood Pressure at Home

Best iPhone Compatible Blood Pressure Monitor: Qardioarm Review

The Right Fit: 7 Factors That Affects Accurate Blood Pressure Measurement

4 Types of Blood Pressure Monitor: Which One is Right For You

Low Blood Pressure Diet Plan: DASH Diet Explain

5 Foods That Will Lower Your Blood Pressure

2020 Best Bluetooth Upper Arm Blood Pressure Monitors:Check Your Blood Pressure Today

9 Low Carb Baking Flours for Diabetics


When you have diabetes, you have to be careful about what you put into your body. This means you’ll need to do a ton of research and endure dietary restrictions to live a long and healthy life.

A good portion of the food you can buy in a restaurant or grab at the supermarket for a quick meal is not diabetes-friendly, especially those made from all-purpose flour. Does that mean you can never enjoy cookies, or bread, or wraps ever again? No.

It is true that all-purpose flour is high in carbs and not suitable for regular consumption for diabetics, but there are alternatives that have a lower Glycemic Index (GI) and are more nutritious than all-purpose flour.

Today, we’re going to take a look at 9 such flours for baking purposes:

1.    Almond Flour

Almond flour is a great choice for persons who are allergic to gluten or have chosen to go the vegan or grain-free route. Almonds  are low in carbs, and high in protein and Vitamin E whose antioxidant properties help to reduce your risk of cancer and heart disease. It is also rich in Magnesium, a key component in regulating both blood sugar,  and blood pressure.

As it relates to the Glycemic Index for Almond Flour, it stands at 0 since it’s made of nuts and can also increase insulin sensitivity  . Its carbohydrate content is primarily fiber that plays a huge role in regulating blood sugar and is also good for gut health, so win-win.

It’s easy to replace regular flour with Almond flour in most recipes. Be sure to consider the carb content of everything you add, especially in deserts.

The drawback to almond flour is in its high-fat content and lack of gluten which means you’ll have to use more eggs or baking powder in a recipe to achieve greater consistency. It also goes bad pretty fast so store in an airtight container or in the refrigerator.

Almond flour is easy to find in most supermarkets so getting your hands on some shouldn’t be difficult. Be careful to not get Almond Meal since it’s not the same thing, and is coarser and more suited to coating (substitute for bread crumbs)

2. Soy Flour

Soy flour is also vegan-friendly since it is a plant-based protein. It is high in protein and is a great source of dietary fiber, calcium and Vitamin B.

Soy has a Glycemic Index of 16 which is relatively low and has been linked to reducing blood cholesterol levels and reducing the risk of coronary heart disease.

Since it is gluten-free, you may have to add a rising agent like yeast or baking soda when making bread  and binding agents like xanthan gum to compensate for the lack of elasticity and to make it easier to work with.

When making baked goods, use about a third of the amount you would use when using regular flour. It bears a similar consistency to coconut flour, meaning it is dry and absorbs ingredients easily.

Aside from making baked goods, you may also use it to thicken broths and sauces to your liking.

3. Coconut Flour

Coconut flour is vegan-friendly, keto-friendly, gluten-free, kosher and yummy. It is made from what is left over after producing coconut milk and oil and has a soft texture perfect for baking.

Coconut flour is rich in fiber but relatively low in carbs and calories. It has a low Glycemic Index which makes it suitable for diabetics, and also contains healthy fats which help to boost metabolism, lower bad cholesterol boosts heart health. Coconut flour is also great since it decrease blood glucose and cholesterol

Coconut flour is mild in taste so it works well with pretty much any recipe. When using this flour, bear in mind that it absorbs liquid easily, so you may need to add more liquid to keep it moist. It is advised that you use a third of what you would with ordinary flour, as it can make baked goods crumbly and dry.


4. Walnut Flour


Walnut flour is another nut flour with a Glycemic Index of 0 , is vegan-friendly, gluten-free, grain-free and compatible with all low-carb diets.

Walnuts are believed to be the healthiest of nuts and are rich in healthy fats that support heart and muscle health. It is rich in fiber that helps to prevent constipation and regulates blood sugar, along with necessary proteins that help to suppress appetite for diabetics on weight loss regimens and boosts metabolism. You can also look to walnuts  for its antioxidant content as it is anti-inflammatory, supports brain function and reduces oxidative stress.

Walnut flour works well as a substitute for all-purpose flour in most baked recipes such as pancakes, cakes, and pastry. It can have a coarse texture, similar to cornmeal, which makes it a great choice for bread and crummy pastry.

5. Ground Flaxseed Flour

Flaxseeds are a superfood. They’re rich in nutrients such as copper, magnesium, manganese, and thiamine which keep blood cholesterol low, promote smooth skin, keeps hair and nails healthy. They also play a role in making red blood cells, regulating blood pressure, metabolizing carbohydrates and regulating blood sugar.

Ground Flaxseed flour has a low Glycemic Index since it contains no carbohydrates that will raise your blood sugar. Its fiber content is not only good for digestive health, but it also helps to reduce blood sugar concentration.

When ground into flour, it has a high concentration of oils and can be used to reduce the number of eggs and fats needed in baked goods. You can mix it with other flours or make it into vegan cookies, cakes, muffins, and other baked goods.

6. Spelt flour


Spelt is a whole grain that humans have used for years. It is similar to wheat but is more nutritious and packed with fiber and protein. It is also high in gluten so if you’re on a gluten-free diet, just skip to the next one.

This flour has a moderate Glycemic Index of about  and should be used along with low carb ingredients. Spelt flour is naturally sweet so you should also bear that in mind when making your baked goods.

The beauty about spelt flour is that because it is so close to wheat, it makes bread the way you may have been used to it. However, it is much easier to digest since it is more water-soluble. Transition to other types of bread may be hard when you are newly diagnosed so this is a great stepping stone. You may also use spelt flour to make cookies, pancakes, cakes, and biscuits.

7. Chickpea Flour

Next on our list is another bean that you may be familiar with, chickpeas  . You may use in your curries, salads, and soups, but did you know that it’s a great alternative to flour?

Chickpea flour is gluten-free and rich in protein that supports weight loss, boosts metabolism and improves immunity. This flour is also rich in fiber which helps you to maintain an optimal weight, lowers cholesterol and reduces blood sugar. It has a Glycemic Index of 10 .

Chickpea flour is a great alternative for making crusts such as pie crust and pizza crust and is also great for bread, waffles, and muffins. It also makes for a good batter when frying and is good for thickening soups and sauces. Bear in mind that this flour is naturally dense so it may be harder to work into certain recipes.

8. Oat Flour


If you already have oats at home, you can make your own flour with a food processor or blender, but if you don’t want to, that’s fine since you can get it in a supermarket.

Oat flour is a grain flour and is naturally gluten-free. It has a Glycemic Index of 44 which makes it a good choice for diabetes and a good source of protein for vegans.

This flour has all the same nutritional benefits of oatmeal and is a popular ingredient for diabetics since it helps to regulate blood sugar. Oat flour is a great way to make authentic oatmeal cookies and muffins and works well in, bread, waffles, biscuits, pancakes and anything else you can bake.

9. Rye Flour


Rye Flour is extremely popular in Europe and has been used as an alternative to wheat flour for generations. It has a distinct taste that takes a bit of getting used to but it is more popularly used in breads and biscuits.

If you’re on a grain-free diet, then this flour isn’t for you since it is a whole-grain product. It’s not gluten-free either, however, it has less gluten than say barely flour or wheat flour. Depending on how you use it, rye flour has a low to moderate Glycemic Index  so use it sparingly and consciously.

When you use this flour, look out for health benefits like boosted metabolism and blood sugar control , hunger suppression and weight loss, along with nutrients such as phosphorus, zinc, magnesium, and iron.

When You Don’t Want To Use Flour At All

Too much of any one thing isn’t good for you, even if it’s nutritious. Here are some alternatives:

  • Using lettuce to replace burger buns and wraps
  • Use spiraled vegetables and sprouts instead of pasta
  • Having sweet potatoes instead of dumplings
  • Substituting bread for eggs
  • Making coconut meat cookies instead of using flour
  • Trying eggplant disks instead of burger buns and sandwich bread
  • Making pizza with Cauliflower crust
  • Mushroom burger buns

Final Word

There’s no reason you should miss out on your favorite baked goods. Once you have the right ingredients, swap the flour in your pantry for alternatives like:

And, when you’re tired of flour, swap those out for veggies like lettuce and cauliflower, some eggs, mushrooms, sweet potatoes or coconut meat.

Love Sugar? How to Break A Sugar Addiction

Are You Addicted To Sugar?

If you hide your sugar-eating habits, crave sugar or binge on sugary sweets, you probably have a sugar addiction. If you are diabetic or pre diabetic, or overweight then you are probably eating too much sugar.

But you are not alone. Your neighbor probably just as much sugary food as you do. We love sugar. Just think about the amount of donut shops you pass as you go about your business.

Then the latest craze to appeal to our sweet tooth is cupcakes. Cupcakes are easy to eat. Who can resist a quite cupcake? Just looking at one lights up your brain.

Next we have to visit the grocery store. This is the worse place to go if you are really hungry. There is temptation all around you.

To step up their game and to entice you while you shop, the grocery stores also have a whole section dedicated to freshly baked pastries and sweet treats. This section is almost the same size as the produce section. How can you resist the smell of freshly baked muffin?

This Your Brain On Sugar

Of all the food you eat, the sugary ones digest the quickest, hit your blood stream and hit your brain the quickest. In fact, if your blood sugar drops to a very low number you can start to get irritable, confuse or even angry. The quickest way to reverse this is to drink something sugary.

Like cocaine and other illicit drugs, sugar affects our brain and make us feel good. Sugar does something to our brain that no amount fat nor protien can.

Virtually no one binges on apples and oranges, hides a hummus-eating habit or sneaks to the kitchen to get their fix of green beans, yet all of these are common behaviors for anyone feeding a sugar addiction.

In fact, sugar obsession is laughed and joked about even though the body may literally be starved of proper nutrients with excessive sugar consumption cited as a contributor to a barrage of health issues including hypertension, heart disease, liver disease, dementia, type 2 diabetes and obesity. In addition, sugar is thought to feed cancer and accelerate the aging process. Too much sugar may also cause depression, anxiety, insomnia, fatigue and mood swings while amplifying pain and inflammation.

Why Do We Love Sugar?

Sugar enhances the flavor of anything. The sweeter the better.It’s the nation’s love of sugar. The once expensive luxury item now sweetens food by the spoonful whether in homemade or processed and packaged foods. However, to the nation’s benefit, the Food and Drug Administration (FDA) now requires “Nutrition Facts” labels to include a line for “Total Sugars” with the American Heart Association (AHA) setting helpful guidelines regarding daily sugar intake (six teaspoons or 25 grams for women and nine teaspoons or 38 grams for men).

So, how much sugar is hiding in the snacks and beverages you consume? While you probably expect a can of cola to contain nine teaspoons of sugar, it might be surprising to learn a canned energy drink contains anywhere from five to 13 teaspoons, depending on serving size. One blueberry muffin contains up to nine teaspoons of sugar and a slice of birthday cake with frosting contains a whopping 14 teaspoons.

It’s easy to see how a typical daily diet could far exceed healthy sugar levels. All of the food and beverage items mentioned above share a high sugar content that sits right at or grossly above the threshold set for recommended daily sugar intake, and that’s for beverage and snack items alone.

How To Start Tracking Sugar Intake

It’s time to strike back and wean your taste buds off sugar. Begin by increasing your awareness of the sugar content in foods you regularly choose. Read product labels and nutrition facts with an overall goal to reduce the amount of sugar you allow in your daily diet.

You might be surprised of the sugar content of some of your favorite food. But you can’t know what’s in the food without reading the label. The best way to know exactly what you eat is by eating on one ingredient food and preparing it yourself. But let’s keep it real, even on a good day we will eat something processed.

That being said you should read food labels. Examine the ingredients and nutrition facts. The most important thing to know is that the substance that makes up the majority of the food is listed first.


The first few ingredients on the

Fight sugar cravings by eating nutritious, healthy foods that fuel your body with quality nutrients instead of empty sugar calories. While white sugar contains zero nutrients, fresh fruits and vegetables are a beneficial source of natural sugar and fiber and are packed with essential vitamins and minerals.

How to Start You Sugar Detox Journey

Defend yourself against temptation – don’t bring sugary sweets home and stock your kitchen with healthy alternatives. Rather than reaching for a cookie or candy bar, snack on plain yogurt topped with fresh fruit. Add a dash of flavor to your food with cinnamon, nutmeg and vanilla extract. Mix up a healthy snack of quick oats, a dollop of peanut butter, unsweetened cocoa and a drizzle of honey or sip on a soothing cup of licorice or mint tea.

Be mindful of what you allow in your daily diet even when you’re on the go. Carry healthy snacks and meals with you. Veggie wraps, salads, fruit kebabs and sweet potatoes drizzled with coconut oil are all packable, healthy choices.


Kicking your sugar addiction is a reachable goal which requires awareness, extra effort, creativity and determination on your part. Consciously change your food choices as your taste buds conform to non-sugary foods and you leave your cravings for sweet-imbibed, unhealthy foods in the past.

Low Blood Pressure Diet Plan: DASH Diet Explain

Lower Your Blood Pressure and Improve Your Health with the DASH Diet

If you have high blood pressure, you should consider getting on the DASH diet, especially if you want to lower it without drugs. DASH, or Dietary Approaches to Stop Hypertension, was designed to lower and even prevent high blood pressure by the National Institute of Health. It also improves overall health and encourages weight loss.

What to Eat on the DASH Diet

The DASH diet doesn’t require you to give up any of your favorite foods, even if they are sugary, fatty, or salty. Instead, it simply incorporates normal foods in proportions that maximize your health, making it easy to stick with the diet.

If you eat an average 2,000 calories a day, you can make any meals you like according to the following guidelines.

Have between 6 and 8 servings of grain each day. 1 serving is 1/2 cup of pasta or rice, 1 ounce of cereal, or 1 piece of bread. Whole grain bread, brown rice, and whole wheat pasta should be preferred. Try to avoid butter as a topping.

Eat 4 or 5 servings of vegetables each day. 1 serving is 1/2 cup of chopped vegetables or 1 cup of leafy vegetables. Use fresh or frozen instead of canned.

You should also eat 4 or 5 servings of fruit a day. 1 serving is about a single medium sized piece of fruit, or 1/2 cup of chopped fruit.

You can have 2 or 3 servings of dairy each day. 1 serving is 1 cup of milk or yogurt or 1 1/2 ounces of cheese.

You can have up to 6 servings of meat each day. 1 serving is 1 ounce. Poultry, lean red meat, and fish should be preferred.

Eat no more than 2 or 3 servings of fats or oils each day.

You can also have 4 or 5 servings or nuts and legumes per week. 1 serving is 1/3 cup of nuts, 2 tablespoons of nut butter, or 1/2 cup of legumes. Nuts should be preferred, as they contain heart-healthy fats.

Finally, you can have up to 5 servings of sweets each week. 1 serving is 1 tablespoon of sugar, jelly, or candy.

DASH Diet Limits

No matter what you eat, no more than 30 percent of your calories in a day should come from fat. If you are following the diet to prevent heart problems or improve your overall health, you can limit yourself to 2,300 mg of sodium a day, which is about 1 teaspoon of salt. If you are trying to lower high blood pressure, you should limit yourself to 1,500 mg, which is about 2/3 teaspoon of salt.

Weight Loss and the DASH Diet

The DASH diet is not primarily intended for weight loss. However, it is far healthier than the average American diet, and as such can be effective at helping you lose weight.


Instead of flavoring your food with salt, use sodium-free spices. Buy food with “no salt added” or “sodium free” labels. If you are used to a high sodium diet, don’t try cutting down to the recommended levels all at once. Instead, start cutting back a little at a time, giving your palate the ability to adjust to the new tastes. You can sometimes go out to restaurants, but you should limit your use of condiments, order salad instead of soup, and request low salt dishes.

The Takeaway

Unlike a lot of other diets, the DASH diet won’t leave you feeling hungry, and it won’t leave you pining for your lost favorite foods. It is a diet you can stick with for the long haul, improving your health, lowering your blood pressure, and increasing your fitness. Future you will thank you for it.

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5 Foods That Will Lower Your Blood Pressure

beet lower blood pressur food
Fresh beet on wooden background

5 Foods That Will Lower Your Blood Pressure

It is estimated that 1 in 3 people suffers from hypertension, a disease which if unmanaged, can lead to strokes and heart attacks. The DASH Diet (Dietary Approaches to Stop Hypertension) is considered to be the most effective diet for blood pressure control. The DASH diet recommends low amounts of saturated fat and salt, and high amounts of nutrients such as magnesium, calcium, fiber, and slow carbohydrates. Here are five of the best foods to eat on the DASH diet:


Nuts are extremely rich in magnesium, potassium, fiber, healthy fats and antioxidants that can help reduce blood pressure. In fact, the ability of nuts to improve hypertension has been documented over and over again in clinical studies. Nuts can be eaten as a snack, sprinkled on top of oatmeal or cereal, or even as a topping on salads.

2.Citrus fruits

Citrus fruits are an important source of potassium, a mineral important in the DASH diet. They also contain a natural flavonoid called hesperidin, which has been associated with a reduction in blood pressure and risk of heart disease. Hesperidin is so well known to benefit heart and blood vessel health that it is isolated and commercialized as a supplement. To enjoy its benefits naturally, increase your consumption of citrus and citrus juices.


Pulses such as chickpeas, lentils, and beans, are rich in both potassium and fiber, making them stars of the DASH diet. Pulses were shown to decrease blood pressure in several clinical studies. Pulses are the perfect plant protein source, being easy to cook and easy to incorporate in many meals such as soups, salads, and curries.


Magnesium and fiber, two of the most important nutrients in the DASH diet, are found abundantly in oats. Research shows that eating oats significantly reduces blood pressure in patients with hypertension. For those who don’t like the taste and texture of oatmeal, oats can also be eaten in smoothies, baked goods, or mixed with fruit and nuts and left to soak overnight.


Beets contain potassium and magnesium, minerals important in combating high blood pressure. They are also rich in natural nitrates, which have been shown to also reduce hypertension when converted by the body into nitrites and nitric oxide. Beets are delicious boiled or steamed, or added to a blender and incorporated in hummus or other dips, to which they impart a lovely pink color.

High blood pressure or hypertension is also referred to as “the silent killer” because it is incredibly hard to detect. Millions of people all over the world suffer from high blood pressure, which unmanaged, can lead to heart attack or stroke. A diet rich in potassium, magnesium, calcium, fiber, and slow carbohydrates, also known as the DASH diet, is considered the most efficient way to naturally combat hypertension. Most fruit and vegetables are good for the DASH diet, but superfoods such as citrus, oats, and pulses have been scientifically proven to benefit high blood pressure.