Foods That Heal Your Leaky Gut

In recent times it is one of the major discussed health topics.

 

It is also known as increased intestinal permeability. There is a wall inside of intestine which acts as a barrier and prevents harmful substance and bacteria to enter into the bloodstream through thin gaps. In simple words, it controls what to enter into the bloodstream and transported to other body organs.

 

Small gaps in this intestine wall allow water and other nutrients to pass into the bloodstream but when the gut becomes more permeable and allows bacteria and harmful substance to pass from the gut into the bloodstream. This condition is called “leaky gut”.  (1) , (2)

So when toxins and bacterias enter into the bloodstream through the intestine,

The body reacts with an inflammatory response that can cause many health problems.

 

Leaky gut is responsible for many diseases such as migraine, chronic fatigue syndrome, asthma, skin disease autism, etc. (3), (4)

 

However, leaky gut is not considered as a medical diagnosis condition by medical experts as little evidence to prove it. But they agree on increased intestinal permeability in some chronic disease.  (5)

 

Leaky Gut Symptoms

 

Following are the symptoms of the leaky gut.

 

  • Cramps
  • Pain
  • Gas
  • Bloating
  • IBS
  • Autoimmune Disease
  • Skin Problems
  • Food sensitivity

 

Causes of Leaky Gut

 

Here are some the causes of leaky gut.

 

  • Poor diet
  • Chronic stress
  • Alcohol
  • Drugs like NSAIDs and antibiotics
  • Infections
  • Environmental toxins
  • Genetics
  • Excessive Sugar intake

 

While the exact reason for leaky gut still unknown and more research is to be done but at the same time, diet and lifestyle change has a more positive impact on leaky gut.

 

In this article, we will see the foods that are useful to prevent leaky gut.

 

1.Coconut oil

 

Coconut oil has antifungal and antibacterial quality. It is also an anti-inflammatory. So it may improve gut health and soothe irritated intestine.

 

2.Fermented food

 

Fermented food like kefir and yogurt are quite helpful in leaky gut. You can also consider other probiotics.

 

 

3.Broccoli sprouts

 

Broccoli sprouts may protect the intestine wall and helpful in healing leaky gut. (6)

 

4.Pineapple

 

Pineapple is a delicious fruit and same time it contains bromelain in it which is responsible to restrict candida growth which ultimately heals leaky gut.

 

5.Gluten-free grain

 

Rice, amaranth, buckwheat, etc are helpful in leaky gut

 

6.Healthy Fats

 

Healthy fats like avocado, avocado oil, olive oil, etc are also helpful in leaky gut.

 

7.Steamed vegetables

 

Steamed broccoli and other vegetables like beetroot, spinach, carrots, etc have a positive impact on leaky gut.

 

Foods to Avoid

 

This food may harm healthy gut bacteria and some are responsible for conditions like IBS and diarrhea.

 

Wheat based products such as bread, pasta, wheat flour, etc.

Dairy products like milk, cheese

Processed meat

Baked products like cakes, pies

Artificial sweeteners

Gluten-containing grains like oats, barley

Alcohol

Carbonated sweetened beverages

Junk food

Refined oils like canola, sunflower, and soybean

Best Plant-based protein source

Nowadays, people are following a vegetarian or vegan diet. They do not want to consume animal-based food products. When you switched on to full-fledged vegetarian diet then main concern arises is, from where you get vitamins, minerals, protein, and other nutrients.

However, as far as protein is concerned, there are many plant-based protein sources are available for vegetarian and vegan diets. (1)

 

Although, you do not get certain essential vitamins and minerals if you are not taking meat. So one has to plan accordingly, whether his/her body gets ample iron, vitamin b12, calcium, etc.

In this article, we will see the best plant-based protein source.

 

1. Tofu

Tofu is made from Soybeans.

Tofu is tasteless, but it goes easily with any ingredient it prepared with. It is a good substitute for meat and chicken.

Approximately, it contains 10-20 gram of protein per 100 gms. (2)

 

2. Lentils

Lentils are a very good source of protein and fiber.

1 cup of lentils contains 18 gms of protein. (3)

 

There are many dishes you can prepare with lentils. In India, it is one of the major food sources.

It goes well, with dal, soup, salads, stew, rice, etc.

 

3. Chickpeas and other beans

Chickpeas and other beans like kidney and black beans contain a high amount of protein.

1 cup cooked kidney beans contain 15gms of protein. (4)

 

It can be prepared with Indian style or there are various recipes available online and, can be added to stews and curries.

 

4. Peanuts

Peanuts are a rich source of protein.

They contain 20 gms of protein per ½ cup.

Peanut butter is a very popular and easily available product. Peanut butter sandwich is one of the best protein-rich breakfast/snacks. In India, roasted peanuts are very popular.

 

5. Amaranth(Rajgira) and Quinoa

Amaranth and quinoa contain 8 gms of protein per 1 cup.

They are also a good source of iron, manganese, phosphorus, and iron. (5)

They are easily available online.

 

6. Chia Seeds

Chia seeds are considered superfood. It contains high omega-3 fatty acids.

Chia seeds are also a good source of protein. It contains 6 gms of protein per 40 gms. (6)

They have water absorbing quality and they are widely used in shakes and other recipes and easily available online.

 

7. Soy Milk

Soy milk is made from soybeans and it is a great alternative to conventional milk.

It contains as high as 8 gms of protein per cup serving. (7)

It is easily available in the market and widely used in different recipes.

 

8. Spirulina

Spirulina is a protein powerhouse It is high in protein. Although it is not so popular in India. There are various supplements available online.

 

Plant Vs Animal protein

Our body can not produce all the protein (amino acids), and to fulfill the need we must rely on food such as meat, soya, eggs tofu, etc. Animal protein is complete protein means they contain all the amino acids. While some of the plant-based sources like soybeans and quinoa are a complete protein.

Research also shows that plant-based protein intake results in less weight gain. But a person who consumes more animal protein leads to overweight. (8)

However, American dietic association takes the position that planned vegetarian and vegan diet may provide health benefits in a certain disease and appropriate during all stage of the life cycle. (9), (10)

Bottomline

If you think of going vegan or vegetarian diet, then it needs planning. Plant-based protein intake helps you live a healthy life and reduce the risk of certain diseases.

It is always a good idea to discuss your meal plan with your doctor/dietician and plan a balanced diet accordingly.

 

Best and Worst foods for your Liver

The liver is a filtration plant of a body. It filters the blood coming from the digestive system and then passing it to the rest of the body.

It detoxifies chemicals and metabolizes medicines.

One should understand that your liver is depending on you. It works very hard to complete the tasks above mentioned. If you eat healthy food then it works fine. But a problem arises when you do not follow a healthy diet pattern. By consuming salty and fried unhealthy foods, the result would be liver disease and may be a liver disorder which may affect other organs.

In this article, we will see the best foods for a healthy liver.

1. Oats

Oats are whole grain and low in glycemic index. They are a good source of various vitamins and minerals. Oats lowers cholesterol levels and help you shed extra pounds on your belly fat, which is good for the liver and it keeps away liver disease. (1)

 

2. Coffee

It is not an exaggeration if someone calls coffee as “Magical Bean for Liver”.

There are various researches and studies done and they have shown that coffee protects and prevents the liver from disease. (2)

It reduces the risk of cirrhosis and chronic liver disease.

Coffee also reduces the risk of a common type of liver cancers.

 

3. Tea

Tea is a very popular beverage and it is directly associated with liver health.

There are various studies which show that drinking green tea may act protectively against liver diseases. (3)

Green tea contains a high-density antioxidant called catechins and studies conducted on non-alcoholic fatty liver disease (NAFLD) patients show that it improves liver function. (4)

4. Almonds

Almonds are full of fiber, riboflavin, magnesium, calcium, and iron.

They are also a natural source of protein.

Some studies conducted on overweight women regarding the effectiveness of almonds on liver function and it showed that almonds could have beneficial effects on the liver and it may improve liver function. (5)

 

5. Grapes

Grapes are very delicious and at the same time, they are very beneficial with a number of health benefits.

Animal studies show that grape juice concentrate protects the liver against various intoxication. (6)

Studies also show that grape seeds extract has a positive effect on non-alcoholic fatty liver and improves liver function. (7)

So there is a lot of evidence available which show that grapes are good for the liver.

 

6. Spinach

Spinach contains an antioxidant called glutathione, which keeps your liver working right.

Glutathione acts as a detoxification agent and it has a positive impact to cure liver disease. (8), (9)

 

7. Blueberries and Cranberries

Blueberries and cranberries are considered as superfoods and they also contain vitamin C.

Several studies have shown that both the fruits may help in liver disease. (10)

 

8. Broccoli

Broccoli contains high fiber and other beneficial compounds.

Broccoli sprouts are high in detoxification enzymes and protect the liver from damage. (11)

 

9. Beetroot juice

Beetroot contains high nitrate and antioxidant called betalains, which reduce oxidative damage. (12)

Various studies have shown that beetroot juice reduces oxidative damage and inflammation in the liver. (13)

 

10. Olive Oil

Olive oil has many health benefits and considered as a healthy fat.

Olive oil has a positive effect on the liver. (14)

 

Foods to avoid:

Avoid high saturated fatty foods.

Too much sugar is also not good for the Liver. (15)

No too much salt

Limit alcohol drinking.

 

10 Top Sites for Online Yoga Programs To Help You Lose Weight

If you are considering yoga for weight loss then it is one of the best options you have opted.

 

A sedentary lifestyle makes you obese and gradually your body will invite metabolic diseases. It is advised that adults should sit less and move more. An adult who sits less and moves more gains more health benefits. Some physical activity is better than none.

 

There are many forms of yoga exist. It depends on the intensity level from Hatha Yoga(meditative) to power yoga.

 

If you want to lose weight then the more physical activity is advised. And for that intense yoga is one of the best options. Depending on the type of posture yoga may be considered as muscle strengthening and help you to lose weight. (1)

 

In this article, we will see the details of the top websites which offer the best yoga programs online.

1. Yogaia

It is a subscription-based website. It offers live streaming as well as downloading.

Fees: $12.50 per month

Features:

  • Meditation class
  • Mobile app
  • Live class with webcam

 

2. Doyouyoga

It has a huge global community. It offers in every category whether you are a beginner or advanced.

Fee: One month of a free program

Features:

  • Power Yoga
  • Hath Yoga
  • Yoga for Weight Loss

 

3. Druyoga

It has a wide selection of online yoga classes with lots of streaming videos. You can search by various categories.

Fee: $16 per month

Features:

  • 30 days free program
  • balance your physical, energy, emotional, mental and spiritual layers

 

4. Yogaglo

Unlimited access to more than 4000 classes for beginners as well as for advanced one.

Fee: $18 per month

Features:

  • Yoga for beginners
  • Online meditation
  • Mobile App

 

5. One O Eight:

They offer yoga for everybody, this is what their tagline says.

Fee: $14 per month

Features:

  • Yoga for beginners
  • Yoga for strength
  • Meditation to Mindfulness

 

6. Ekhartyoga:

It offers videos on ashtanga, vinyasa, meditation and more with a variety of themes.

Fee: $19 per month

Features:

  • Yoga for heart
  • Yoga for meditation
  • Transformation through yoga

 

7. Yoga with Adriene – Youtube channel

Adriene has 5 million plus subscribers in her youtube channel. She has a huge library of yoga videos in different categories.

Features:

  • Yoga for weight loss
  • Whole body yoga
  • Strengthening
  • Hips, abs, arms

Her weight loss video is linked here.

 

 

 

8. Dirty Yoga:

It is an online program with fresh workouts each week. Program is designed to work your entire body and build your stamina and flexibility.

Fee: $30 per month

Features:

  • Upper and downer
  • Abs
  • Stretch
  • Fast and loose
  • Strong Hold

 

9. My Yoga Works

Fee: $15 per month

Features:

  • 1000+ premium yoga classes
  • 40+ professional yoga teachers
  • Mobile and tablet compatible

 

10. Yoga Vibes

Fee:$20 per month

Features:

  • 15-day free trial and access to more than 5000 videos.
  • Office yoga
  • Core Yoga

 

Its summer: Get your summer diet plan ready!

Are your bulky and heavy body restrict you to go into the pool in summer?

 

No need to worry!

 

Then prepare yourself and get ready to lose your extra pounds. Get back to shape.

 

Food interests change from a high-calorie diet of winter to low-calorie diet in summer. It is also a natural tendency to eat light food during summer and you feel light.

Always remember …go for moderation, not Starvation

 

Restrict extra calories and there is no need to starve yourself.

Cut down portion size – Lose weight naturally

 

Over the last few decades, our food portion size has increased drastically and so have our body weight. (1)

 

Finally, it is up to us to change our food habits.

 

What you can do is to cut down the portion size of your every meal. It will naturally help you to lose weight.

Drink water

 

Keep your body hydrated. People consume more aerated drinks. But the water is the best choice. It keeps your body cool and keeps you hydrated. Lime juice is also a good option to fulfill thirst and restrict during summer.

Eat Fruits and Vegetables

 

Summer is the season of a variety of fruits and vegetables. You can fulfill your hunger with them. Avoid extra sugar fruit smoothies. Watermelons, tomatoes, cherries, blueberries, strawberries are among few favorite fruits during the summer season.

Consume more curd, yogurt, and buttermilk

 

All these three options help you to keep your body cool and also restrict extra calories.

Eat Salads

 

Add different salads to your diet so that you can cut down the main course naturally. It is very healthy as it contains more vitamins and minerals.

Always go for fresh food in summer

 

Food is getting spoilt easily during summer due to too much heat. And if you consume spoilt food then you may have food poisoning or other issues. So always go for fresh fruits during summer.

Tips:

Avoid fried foods during summer

Avoid stored cooked food

Get more physical(activities) during summer

 

Zero Calorie Foods For Weight Loss

 

What does zero calorie food mean?

 

Zero calorie food does not mean that it contains zero calories. But the actual logic behind the zero-calorie food is that your body burns more calories to digest this food and absorb all of the good nutrients from it than the total amount of calories the food contains.

 

This whole process is known as thermogenesis.

 

So if you add “zero calorie food” to your diet, then it will keep you away from calories actually. And gradually it will help you to lose your weight.

 

There are two criteria to select zero calorie food.

  1. It should be full of vitamins, minerals, and antioxidants.
  2. It should contain less than 100 calories per 1 cup serving.

 

Here are the foods that considered as zero calorie food.

 

  1. Apples
  2. Apricots
  3. Arugula
  4. Asparagus
  5. Beetroot
  6. Broccoli
  7. Brussels Sprouts
  8. Cauliflower
  9. Celery
  10. Cabbage
  11. Watercress
  12. Cucumber
  13. Garlic
  14. Grapefruit
  15. Green beans
  16. Kale
  17. Leeks
  18. Lemons
  19. Lettuce
  20. Papaya
  21. Onions
  22. Raspberries
  23. Strawberries
  24. Spinach
  25. Rutabaga
  26. Watermelon
  27. Zucchini
  28. Herbs and Spices

 

 

Chaga Mushrooms :Uses and Benefits

What are chaga mushrooms?

The scientific name of Chaga mushroom is Inonotus obliquus. It is also known as Birch mushroom, Chaga conk, Chaga cinder, Tchaga, etc.

Chaga grows on birch trees in the colder – northern hemisphere. It looks dark burnt charcoal clump of dirt. In fact, it doesn’t look like a mushroom. It can be identified from other growths by its orange tissue.

Chaga mushroom has been used for years in Siberia and East. But now, it has been gaining popularity in the west also for its potential health benefits. (1)

Traditionally, it has been consumed as a herbal tea. But nowadays, other forms of its supplements are also available. (2)

 

Potential health benefits

 

Full of Nutrients 

Chaga mushroom is fully loaded with a variety of vitamins and minerals.

  • B-complex vitamins
  • vitamin D
  • potassium
  • rubidium
  • cesium
  • fiber
  • copper
  • selenium
  • zinc
  • iron
  • manganese
  • magnesium
  • Calcium

Boosts immune system

Chaga mushroom is full of beta-D-Glucans, which helps to boost the immune system. (3)

Preventing and fighting cancer

There are lots of active research are going on whether the chaga mushroom is helpful in preventing cancer. (4)

Various studies have shown that chaga activates immune cells which are responsible for fighting cancer initiation. (5)

The study in the mice also suggests that continuous consumption of chaga mushroom may reduce cancer tumor size. (6)

 

Lowers Blood Sugar

Chaga may lower blood sugar level.

Studies conducted on diabetic mice have shown that chaga extract reduces blood sugar level. (7)

Lowers blood pressure

Antioxidants like Polysaccharides, Beta-D-Glucans, Betulin and Betulinic Acid (Triterpenes) may help to reduce blood pressure and prevent from other cardiovascular diseases.

Where to Find Chaga Mushroom

There are various chaga mushroom products available online.

 

 

Is Organic Food Really Organic and Healthy?

We have been familiar with the term ‘organic food” from the last decade. If you visit grocery stores or supermarkets to buy vegetables, you may notice a separate section of organic vegetables. You will also notice that it is more expensive than regular ones. And people will get into a dilemma about whether to buy organic or regular food. Some people believe that organic food is very healthy and has benefits compared to regular one.

In this article, we will discuss what is organic food and whether it is really healthier or not.

 

What is organic food?

Organic food is produced with set standards of organic farming. These specific standards are regulated by the United States Department of Agriculture (USDA) 1 in the US. In India, there are several agencies like ECOCERT, GOPCA, and others. In this farming, crops are generally grown without synthetic pesticides and chemical fertilizers. (1)

There are certain goals which need to meet in organic farming. (3)

  • Reduction in pollution
  • Improve soil quality
  • Improve water quality
  • Provide healthy livestock habitats

Is organic food healthier for you?

In the absence of pesticides and chemical fertilizers, plants develop the ability to produce more vitamins and antioxidants to strengthen their resistance against bugs. For that reason, organic foods may contain a high nutritional value.

The process of converting normal land to organic farming land may take 2 to 3 years under the strict guidelines of regulatory agencies.

Some studies show that pesticides may cause birth defects and cancer. In the organic food, manure fertilizers are used and some critics say that organic crops may contain E. coli. microbes by contamination.

It is always advisable to rinse and wash fruits and vegetables properly before you use it whether it is organic or regular.

So the bottom line is “YES”, organic food is healthier for you.

Is buying organic better for the earth?

As said above, organic farming converts soil into more fertile, uses less energy and farmers can earn better from it.

Is organic food much tastier?

As organic food contain more vitamins and antioxidants, it increases its qualities like the aroma, taste, etc.

Organic food is more expensive than conventional food. And the cost is the major issue for many people. Although its demand is increasing day by day across the globe.

You will find a various range of organic products online.

 

 

Unintentional and Unexplained Weight Loss

When a person is not trying to lose weight, and he notices a sudden drop in his weight is known as unexplained and unintentional weight loss. It is not because of exercise, diet control or lifestyle change.

 

It is an alarming situation if you see noticeable, unexplained and sudden weight loss. It may due to serious illness. One should not neglect this condition and always find out its cause. (1)

 

Not all weight loss is alarming or serious. If one passes through stressful events then it is common. For example,  relationship disputes, job-related issues etc. Counseling and family support may help to come out from this stage.

 

How much weight loss is a concern?

 

Unexplained 10 pounds(4.5 KG) or 5% weight loss within 6 to 10 months is a cause of concern and you should consult your doctor.

 

 

What are the causes of unexplained and unintentional weight loss? 

 

These are some of the major diseases which are responsible for unexplained weight loss. (2)

 

  • Cancer

  • AIDS

  • Diabetes

  • Rheumatoid arthritis

  • Overactive or underactive thyroid gland

  • Endocarditis

  • Addison’s disease

  • Depression

  • Drug abuse

  • Celiac disease

  • Bowel disease

  • TB

  • Undiagnosed eating disorder

  • Gastrointestinal problems