Nondairy nut milks are all the rage these days. They’re certainly great options for those who are lactose-intolerant, vegan or just looking for a dairy alternative. They’re loaded with flavor and nutrients, and can be just the right thing for breakfast or a quick snack.
Even better than nondairy milks you can find at your local market are the recipes you can make at home. This guarantees no emulsifiers, preservatives or stabilizers in your milks. You can also control the sugar content.
This nondairy nut milk recipe gets a good-for-you boost from powdered organic greens, like our mustHave greens. But you can also simply use spirulina powder or blue-green algae, or even a powdered wheat grass.
Why add greens to your milk? It’s a simple protein boost and a great recipe idea for kids (they love adding the powder and watching it turn green). You can also use this as a base for your favorite chocolate milk recipe. Most kids won’t even be able to detect any greens once chocolate has been added.
This recipe gets its sweetness from dates, but nuts have a natural sweetness so you may find you don’t need to add the dates at all.
Makes about 3 cups
Ingredients
4 cups filtered or spring water
1 cup nuts of choice (cashew or almond recommended, but most any will work)
3 dates, pitted,
2 teaspoons powdered greens
½ teaspoon vanilla extract
pinch of salt
Directions
Soak the nuts in half of the water for at least two hours. Drain and rinse the nuts.
In a high speed blender or food processor, add remaining water and nuts and blend until the nuts are completely pulverized.
At this point, you can filter out the nuts using a sieve or a nutmilk bag, saving the milk back into the blender. You can also leave the nuts in for a thicker milk.
Add remaining ingredients to blender and mix well. Serve chilled.
Because homemade milks contain no emulsifiers or binders, you will need to shake before serving.
To make chocolate milk, add one to three tablespoons of cocoa powder and blend well.
Image: Jules
Finding a farmers market has never been easier.
And, you have the USDA to thank for it. The agency has launched a new section on its website that makes it super easy to search through its national directory of registered farmers markets. You can even pinpoint specifics like markets that accept food stamps, or markets that sell fresh bread as well as lettuce.
“The site lets you search for farmers markets by location, available products, accepted payments and even, bizarrely, the type of location,” reports the Huffington Post. “This last option will surely be a boon to those with a strict policy of only patronizing farmers markets located in religious institutions or closed-off streets.”
To make it even easier, the USDA gave this data to app developers so there are now quite a few apps that can help users find the closest and most appropriate farmers market.
According to the Huffington Post, the USDA's new search tool is “fast and user-friendly, and is closer to the source of information than any of these other contenders.”
But, says the Post, it also serves another important function: a reminder that the farmers market movement is certainly on the upswing and a central part of the nation’s changing relationship with food. “Not so long ago, farmers markets were rare enough -- at least outside affluent pockets of California -- that there would have been no point in looking for a very specific type of farmers market,” says the Post. “If you even knew about the joys of farmers market shopping, you would take what you could get.”
The USDA data shows there are more than 8,200 farmers markets in operation all across the U.S., so it’s no wonder there’s now an app to help us sort through them all! We surely need it…and some tomatoes, of course. They’re just coming into season.
Image: Barbara L. Hanson
New research points to notable exercise benefits for people afflicted with type 2 diabetes.
The research, published in the recent issue of the journal Diabetes Care, looked at different exercise strategies for people with type 2 diabetes. According to U.S. News and World Report, the researchers found that the people who exercised had lower body fat, smaller waist size and showed better blood sugar control than the people who were inactive during the study period.
“The positive effects of exercise were seen whether people did aerobic exercise, resistance training or a combination of the two,” reports U.S. News and World Report. “People also saw positive effects from exercise even if they didn't have any improvement in their heart/lung (cardiorespiratory) fitness, the investigators found.”
The study’s findings are quite promising for diabetes sufferers.
"What we observed is that exercise improves diabetes control regardless of improvement in exercise capacity," co-author Dr. Jarett Berry, associate professor of internal medicine and clinical sciences at UT Southwestern, said in a center news release.
While some people (around 30 percent) won’t show any improvements in cardiorespiratory health with exercise, the researchers says that’s not necessarily a qualifying factor for success in this case. “We need to broaden our understanding of what it means to respond to exercise training," Berry said.
We know that exercise can help to improve overall health and even prevent diabetes (in combination with a healthy diet). But the new research findings could have a profound impact on diabetics and diabetes treatment.
According to the Centers for Disease Control and Prevention, more than 29 million Americans have diabetes and at least one in four people suffering aren’t aware they have the disease. About 86 million Americans are considered to be prediabetic, at risk of developing type 2 diabetes within five years if they do not change their diet and lifestyle habits.
The fact that some of the diabetes patients who exercised didn't have improvement in cardiorespiratory fitness, but still gained other health benefits, "suggests that our definition of 'non-responder' is too narrow. We need to broaden our understanding of what it means to respond to exercise training," Berry said.
Exercise programs for type 2 diabetes patients should track improvements in blood sugar control, body fat and waist size, the researchers suggested.
image: Jonathan Rolande
Never underestimate the benefits of nature. In today’s world where technology reigns supreme, kids are spending less time climbing trees, rolling in the grass and it’s taking its toll.
According to new research out of Spain, children in second, third and fourth grade who spent time outside showed greater mental development than those who did not.
The study followed more than 2,500 children attending 36 Barcelona schools. The children were given computerized tests every three months during a 15-month period. The tests were designed to measure the children’s working memory and fluid intelligence. The researchers noted the estimated amount of green space children had access to on a regular basis (at home and school), as well as the traffic-related pollution in the schools.
“After one year, kids with greater exposure to green space showed greater increases in these key cognitive abilities, on average, than their peers with less access to grass and trees. Their level of attentiveness also increased at a heightened rate,” reports Pacific Standard.
“Our study showed a beneficial association between exposure to green space and cognitive development among schoolchildren,” writes the research team led by Payam Dadvand of Barcelona’s Centre for Research in Environmental Epidemiology. “This is partly, but not entirely, explained by the fact that kids who get to play in nature are exposed to less air pollution than those who hang out on city streets,” reports Pacific Standard.
“Contact with nature is thought to play a crucial and irreplaceable role in brain development,” the researchers write in the Proceedings of the National Association of Sciences. “Natural environments including green spaces provide children with unique opportunities such as inciting engagement, risk-taking, discovery, creativity, mastery and control, strengthening sense of self, inspiring basic emotional states including sense of wonder, and enhancing psychological restoration.”
Not only does getting outside in nature boost mental development and function, but it’s also better for the body in general. Kids who play outside actually play and that means physical activity such as running, climbing, jumping, etc – which is far better for their health than curling into the couch to play video games. Access to the outdoors has been linked to lower rates of obesity and diabetes among children and a decreased likelihood of allergies as well.
Image: kellyv
If you’ve ever felt like your morning smoothie was thick enough to eat with a spoon—by all means, go for it! This acai smoothie bowl recipe is the perfect excuse to call your smoothie a legitimate meal.
In Brazil, acai is a frozen berry treat often consumed topped with fresh fruit and granola in a bowl. It’s a superfruit from deep inside the Amazon jungle. Acai (pronounced ah-sigh-ee) is a robust superfood loaded with healthy omega fatty acids, antioxidants, vitamins and minerals. Its taste is really quite unique, but some people liken it to a cross between chocolate and berries. Delicious, right?
Because acai is so high in fats, it’s a very delicate fruit that ripens as soon as it’s picked. Because of this, it’s processed and packed right in the jungle and usually shipped to the U.S. frozen. You can find a number of acai juice products, and you can also find the pure frozen fruit pulp (which you need for this recipe) in the freezer section of most health food stores or Whole Foods Markets.
We give the traditional acai a green superfood makeover in this smoothie recipe. You can use any powdered green food. We use our very own mustHave greens, which are loaded with goodness from alfalfa and oat grass, spirulina, chlorella, and powdered kale. The greens balance the sweetness of the bowl and they provide their own excellent sources of nutrition including vitamins, minerals, amino acids and plant protein.
It’s nothing short of a yummy and scrumptiously delicious way to start your day!
Makes enough for 1-2 people
Ingredients
2 frozen packets acai pulp, thawed slightly for about 15 minutes
1 frozen banana
1 cup frozen fruit of choice (pineapple or other berries are great additions)
1 cup raw spinach, rinsed and stemmed
1 tablespoon almond or other nut butter
1 cup coconut water or nondairy milk
1 teaspoon powdered greens
Toppings: granola, sliced banana, berries, shredded coconut, hemp seeds
Directions
Add all ingredients except coconut water (or nondairy milk) and toppings to a high-powered blender or food processor. Add coconut water or milk a little at a time until desired thickness is achieved. Remember, this is eaten with a spoon so it can be thicker than a smoothie!
Once desired thickness is achieved, pour into bowls and add toppings of your choice. Serve cold.
Image: @rsseattle
Could avocados be the key to fighting leukemia? That’s the finding of a recent study.
It’s no secret that avocados are healthy foods: they’re not only loaded with healthy fats, but they’re also good sources of antioxidants, vitamins, minerals, fiber and a noteworthy amount of plant protein (about 3 grams per serving).
Now, Canadian researchers out of the University of Waterloo, say they’ve identified a component in avocados that may be able to target acute myeloid leukemia (AML) stem cells, making this super food a potential life saver. The researchers published their findings in the recent issue of the journal Cancer Research.
The researchers say they’ve developed a drug derived from a fat in the creamy green fruit. The research team has filed for a patent on the drug, which they’re calling avocatin B. The drug reportedly targets the leukemia stem cells.
"The stem cell is really the cell that drives the disease," pharmacy professor Paul Spagnuolo said in a press release.
"The stem cell is largely responsible for the disease developing and it's the reason why so many patients with leukemia relapse. We've performed many rounds of testing to determine how this new drug works at a molecular level and confirmed that it targets stem cells selectively, leaving healthy cells unharmed."
While the research is still in its early stage, and drugs that include (or are based on) avocation B are years from being market ready, Spagnuolo says it could bring a marked improvement to the quality of life and the life expectancy of those suffering from AML.
As to whether or not eating avocados can help to prevent the onset of cancers such as leukemia, the research is still out on that one. But with so many health benefits in avocados, there’s no reason not to take your chances and eat plenty of them.
Image: threelayercake
Fermented foods may play a role in improved mental health and reduced anxiety issues in particular, finds a new study.
Recent research conducted by W&M Psychology Professors Matthew Hilimire and Catherine Forestell along with University of Maryland School of Social Work Assistant Professor Jordan DeVylder, found that young adults who consumed a higher amount of probiotic-rich fermented foods were less likely to express social anxiety symptoms, including those subjects genetically predisposed to neuroticism.
"It is likely that the probiotics in the fermented foods are favorably changing the environment in the gut, and changes in the gut in turn influence social anxiety," Hilimire, assistant professor of psychology said in Medical Xpress. "I think that it is absolutely fascinating that the microorganisms in your gut can influence your mind."
Previous studies have looked at how ‘friendly-bacteria’ probiotic supplements influence anxiety or depression in animal models. But this study was the first to look at non-manipulated food intake and social anxiety. In other words, subjects weren’t asked to add fermented foods or probiotics to their diet; the study looked at just how much they were already consuming and their corresponding levels of anxiety.
"These studies with animal models showed that if you give them certain kinds of bacteria, which we call probiotics – the beneficial microorganisms that help our health, like lactobacilli – these animals tend to be less depressed or less anxious," Hilimire said.
About 700 students responded to the researcher’s questionnaire. "The main finding was that individuals who had consumed more fermented foods had reduced social anxiety but that was qualified by an interaction by neuroticism. What that means is that that relationship was strongest amongst people that were high in neuroticism," Hilimire said.
"The people that benefitted the most from fermented foods were high in neuroticism. And the secondary finding was that more exercise was related to reduced social anxiety, as well."
Probiotic-rich foods include yogurt, sauerkraut, kimchi, fermented pickles, miso paste, tempeh and kombucha.
Image: thecrazyfilmgirl
We know the body needs rest. Squeezing in a workout every day can be incredibly stressful on your body. But what exactly is the best number? How often should you workout?
According to Shawn Arent, an exercise scientist at Rutgers University, there’s a significant difference between exercising two days per week and three. In fact, he also advocated for something daily: “Technically, you should do something every day, and by something I mean physical activity — just move. Because we're finding more and more that the act of sitting counteracts any of the activity you do,” he told Business Insider.
"So let's say you go work out for an hour a day and then you sit for the rest of the day — the health consequences are awful from the sitting standpoint. There's a recent study that just came out on that. So, you need to be active at other points in the day as well besides just the exercise,” he said.
And while most of us don’t even count or consider walking part of our physical activity routine, it does play a role in our fitness. And it’s certainly something we can (and likely) do on a daily basis. But when it comes to the break your shoes sweaty goodness,, Arent says shoot for at least three days.
"[T]here's an interesting split between exercising two days per week and three days per week, and it has to do with the frequency you stimulate the system,” he explained. “So with three days per week — you get significant gains early on, and you're going to want to progress beyond that three, ideally. Two days per week, you don't get much change — you just don't do it frequently enough to have some of the other positive health outcomes that come along with it.”
But he notes that if you really want results, you shoot for four to five days. It’s something to work towards.
"In terms of resistance training — [you should do it] two to five days per week, it depends on the level you're at, in terms of how advanced you are and how you train your body. Early on we can get pretty good gains in kids and older adults with two days per week, but we still want to progress them pretty quickly to three or four days per week.”
Image: theglobalpanorama
Chia seeds are all the rage these days, hailed for their many health benefits. This chia porridge recipe highlights their benefits in a most satisfying way.
The mighty chia seed may look small and unassuming, but make no mistake: this is a health food of the highest order! Chia seeds are loaded with pure plant protein, healthy omega fatty acids, and brimming with vitamins and minerals key to a healthy diet.
A one-ounce serving of chia seeds contains nearly 5 grams of protein (9 percent of the RDA), 9 grams of fat, most of which is poly- and monounsaturated fats. There’s also 3 percent of the RDA for potassium, 17 percent for calcium, 23 percent for magnesium and 12 percent for iron.
Chia seeds also hold another nutritional benefit: they can hold about twelve times their size in liquid, making them an exceptionally hydrating food (when soaked).
Chia porridge is not only simple to make, but it’s a cool and refreshing breakfast or snack option when the weather outside is warm. We add our mustHave greens to this porridge, giving the chia an extra protein and vitamin kick with our signature blend of alfalfa and oat grass, kale, chlorella and spirulina.
Serves 2
Ingredients
1 cup almond or nondairy milk of choice
3/4 cup water
1/2 cup chia seeds
1 tablespoon vanilla extract
1 teaspoon powdered organic greens
1-2 teaspoons sweetener of choice (such as honey, maple syrup, agave or coconut sugar)
pinch of sea salt
Garnish with fresh fruit
Directions
Place the chia seeds, water and milk in a bowl and mix well. Let stand about 30 minutes or until the seeds have soaked up all of the liquid. (You may need to stir frequently to make sure all the seeds are not stuck in the bottom of the bowl.)
Mix in the greens, vanilla, sweetener and salt and stir until well combined.
Garnish with fruit and serve immediately.
Image: Stacey Spensley
Architect Javier F. Ponce of Forward Thinking Architecture thinks he’s found a way to feed the world’s expanding population. It’s a farm that’s floating on a lake.
“After doing some research and watching documentaries about humanity’s future, I became interested in using my architectural knowledge and design in order to help improve the world,” Ponce told Vice. “One subject which caught my attention was food risk and the current trend of importing massive amounts of food from one place to another, causing huge environmental problems.”
The problems are many: from a global population expected to hit 9.6 billion by 2050 to limited water resources and climate change, food production is on a lot of scientists’ minds, and for good reason.
Ponce’s Smart Floating Farms (SFF) are “automated offshore multi-layer food and energy production platforms,” which could make it easier to bring food into areas with limited food (and water) production capacities.
The idea though, isn’t a new one. According to Ponce, floating farms have existed in previous civilizations, such as the Mayans and the agriculture of Chinampas. “Developed in ancient times by the 14th century, Aztecs had turned most of the Lake of Xochimilco into one big floating garden, which allowed them to support up to 230,000 people. Some Chinampas still exist today,” Vice explains.
Built atop freshwater lakes, the farms use vegetation and mud. “The wet environment allows for a cycle of decomposition and irrigation which fertilises the soil, creating a productive area for agriculture,” reports Vice.
“This is not science fiction. It is a serious and viable solution,” Ponce says. “It is not meant to ‘solve’ all of humanity’s hunger problems or to replace existing traditional agriculture; this is not the idea at all. The driver behind the project is to open a new initiative which can be complementary and compatible with other existing production methods in order to help reduce food risk associated problems in different areas of the globe.”
SFF would be able to use aquaculture, hydroponics and solar power to produce food 365 days a year, “regardless of water scarcity” says Vice, and according to Ponce’s estimates, one farm could produce an estimated annual yield of 8152 tons of vegetables and 1703 tons of fish.
Image via Forward Thinking Architecture
