The Health Benefits of Mushrooms 

 

Mushrooms are commonly found in many entrees because of their excellent texture and delicious flavor, particularly when they are grilled or sautéed. Often used as a delicious side for steaks or mixed into a creamy pasta dish, mushrooms do more than please the taste buds. They also have a variety of nutrients that are extremely beneficial to one’s health.

Although there are around 140,000 different mushroom species around the world, only a very small percentage of these are edible and beneficial. Common types of health-promoting mushrooms include white button, shitake, maritake, enoki, portabella and oyster mushrooms.

Selenium

Mushrooms are the only type of produce that contain selenium; typically, this vital nutrient is found in meat. Selenium is essential for strong bones, hair and teeth. It also strengthens the immune system, making it less prone to disease. Enoki and Maritake mushrooms are a good choice for increasing immunity. In addition, selenium is an antioxidant; it may protect the body from free radicals, which can lead to a variety of cancers as well as heart disease.

Iron

Oyster mushrooms have excellent levels of iron, which is important for the creation of red blood cells. Adequate iron is particularly imperative for those who are anemic and for women during their childbearing years.

Vitamin D

Mushrooms are the only vegetable with vitamin D, which is essential in helping the body utilize calcium and phosphorus.

Potassium

With high levels of potassium, mushrooms may help decrease blood pressure, thereby decreasing the risk for heart disease. Additionally, potassium may also improve memory and cognitive function.

Vitamin B

Due to high levels of B vitamins in mushrooms, they make a great choice for those who want to improve their energy levels and boost metabolism.

Click here to check out iHerb’s selection of Medicinal Mushroom Products! New to iHerb? Use Rewards Code CST984 to get up to $10 off any first time purchase!

Five Delicious Whole Grains Options 

 

Many people know that eating whole grains daily can keep them healthy by reducing the risk of diabetes, heart disease and obesity, yet are unsure how to get enough of these grains in their diets. Many whole grains are actually quite tasty and can be easily incorporated into a variety of meals.

Those who want to reap the benefits of the many vitamins, minerals and healthy fiber from grains can start with these five delicious options:

Quinoa

An increasingly popular grain that is somewhat similar to couscous, this originally South American grain comes from an herbaceous plant. It is a complete protein and creates a filling meal when paired with vegetables. It is delicious in soups and can be put into breads.

Brown Rice

An unrefined cousin to white rice, brown rice may take longer to cook but is just as tasty. Although it does not have as much fiber as some other whole grains, it is one of the easiest options to digest, making it perfect for people who cannot eat gluten.

Bulgar

A form of cracked wheat, bulgar has a deep, nutty flavor that is delicious in salads and soups. Sometimes known as “Middle Eastern pasta,” it also makes a good substitute for noodles in many types of casseroles.

Oats

Most often seen as old fashioned, quick-cooking or instant rolled oats, oats can also be steel-cut for a different texture. Steel oats take around 20 minutes to cook but are perfect for a filling, hot breakfast.

Rye

Rye is one of the best whole grains for diabetics because it is packed with fiber; it is also an excellent option for those wanting to lose weight. Known mainly for its use in breads, it creates a hearty, textured loaf.

Click here to check out iHerb’s selection of Nuts, Seeds and Grains!New to iHerb? Use Rewards Code CST984 to get up to $10 off your first order.

What to Eat During Menopause 

 

As women go through menopause, they face a variety of mental and physical changes. They may find that although mood swings from PMS are gone, they have bouts of mild depression or anxiety. They may also struggle with slowed metabolism, decreased libido, hot flashes, insomnia and bone loss. Following a few nutritional tips can decrease these problems or, at times, eliminate them altogether.

Prevent Weight Gain

During perimenopause, the period just before menopause when menstruation becomes irregular, metabolism begins to slow, and women find that they cannot eat as much as they used to without weight gain. Therefore, these women should be sure to eat nutritionally dense foods rather than those high in sugars or fats.

Get Enough Fiber

A great way to eat smaller portions and yet be full at the end of the meal is to choose foods high in fiber. Fiber creates the feeling of fullness, helps create a regular bowel movements and can lower bad cholesterol. The best sources of fiber are fresh fruits and vegetables as well as whole grains, such as oats, barley and brown rice.

Eat Adequate Amounts of Protein

Enough protein is essential for maintaining health and recovering from illness, infection and stress. Eggs, meat, dairy products, beans and lentils are excellent sources of protein.

Increase Calcium-Rich Foods

Calcium is vital for strong bones and is essential for menopausal women who are at heightened risk for osteoporosis. Calcium comes as a supplement but can also be consumed in the diet, because it is found in dairy products, such as yogurt and cheese, as well as in dark green leafy vegetables and nuts.

Avoid Trigger Foods

Although not everyone is the same, sometimes “trigger” foods can lead to hot flashes. Caffeine, alcohol and hot spices, are a few of these items. Menopausal women should consider decreasing their intake of these foods or eliminating them altogether to see if their condition improves.

Click here to check out iHerb’s selection of products for Menopause Support! New to iHerb? Use Rewards Code CST984 to get up to $10 off any first time order.

Healthy Stew Options for Cold Weather Meals 

 

Winter is a time for warming comfort foods. While most people assume that stew and other comfort foods are not very healthy, this is not always the case. There are several stews that are actually chock full of nutrients but low in fat and sodium. Here are six of our favorite healthy stews.

Borscht

This classic Eastern European soup deserves more acclaim than it gets! Made of beets, potatoes, and other root vegetables, it offers a long list of nutrients along with low fat and salt content. In addition, beets are believed to help purify the blood and detox the liver.

Bouillabaisse

This French Provençal fish stew is chock full of the nutrients we associate with fish, including omega 3 fatty acids, vitamins D and B2 (riboflavin), and calcium. Bouillabaisse is actually simple to make, with a  broth made from fish stock and spices. More fish and shellfish are usually added just before serving.

Minestrone

This popular Italian stew is not just delicious, but good for you. The tomato and broth base contains garlic and onions, while the beans and pasta form a complete protein with no meat required. In addition, this stew is full of other delicious veggies.

Pozole

If you are a fan of traditional Latin American foods, this stew (which predates Columbus) is a delicious choice. Pozole has pork, but also chiles, hominy, cabbage, and other healthy additions.

Ratatouille

Another French Provençal stew with health benefits, Ratatouille is a vegan stew that is full of nutrients and vitamins. The tomato base provides vitamins C and A, while garlic and onions have phytonutrients that may help fight disease. Eggplant, zucchini, sweet bell peppers, and herbs are also a part of traditional ratatouille.

Sopa Negra

This Costa Rican bean stew includes black beans along with onions, garlic, spices, and fresh chopped cilantro. Costa Ricans also like to add hard boiled eggs for an extra kick of protein.

Click here to check out iHerb’s selection of Soups! New to iHerb? Use Rewards Code CST984 to get up to $10 off your first order.

6 Sustainable Seafood Picks 

Fish and other seafood is a healthy option because it offers lean protein and has an excellent supply of omega fatty acids, which are important for heart and brain health. For health, fish may be eaten at least once or twice a week, which can eliminate some of the fattier red meats from the diet. However, making smart seafood choices may not be as easy as simply heading out to a local restaurant and ordering a seafood dish.

Seafood that is raised and harvested through sustainable practices is healthy both for one’s body and for the environment. Some types are overharvested, harvested using practices that harm the ocean floor or shipped far away from their original locale using energy-heavy transportation methods. For example, some non-sustainable seafood choices that are best to avoid include bass types, such as grouper, shark, orange roughy, caviar and red snapper.

The following six choices are much better for the environment.

Oysters

Diners should choose farmed oysters rather than wild-caught oysters.

Salmon

A delicious source of fatty acids, salmon are a great dining choice when they are farmed in closed rather than open pens.

Farmed Clams

An amazing addition to soups, stews and chowders, farmed clams are an extremely sustainable choice around the world. Another good choice in the United States is hand-raked clams.

Albacore Tuna

Equally delicious on sandwiches as it is as a fillet in a gourmet dish, albacore tuna caught by pole or troll is a safe choice for the environment, although bluefin and yellowfin tuna, generally, are not.

Sardines

Delicious from a can in flavored oils, sardines are a sustainable choice when they are purse seine caught rather than when they are caught by trawling.

Sablefish

Not as familiar as some other fishes, Alaskan sablefish are a rich, tender and a sustainable choice.

iHerb sells thousands of natural food items, everything from stevia to gluten free flours to much more!  Click here to take a look at our product offerings.  If  you’re new to iHerb, you can use Coupon Code CST984 to get $10 off your first order with a minimum $40 purchase or $5 off orders less than $40.

Recommended Supplements for Vegetarians 

 

Vegetarian eaters have a variety of delicious foods that they consume, with an emphasis on fruits, vegetables and grains. However, the exact foods vegetarians eat depend on the type of vegetarian. All types stay away from meat, most forgo seafood, while some also abstain from dairy products and eggs. Vegans steer clear of any product or ingredient produced by animals.

In order for vegetarians to consume a diet that is rich in all of the nutrients they need, they must think through their food choices carefully. One key nutrient they must take care to find from non-animal sources is protein. However, they may miss out on other vitamins and minerals from food sources as well and may need to consider taking some, or all, of the following supplements.

Calcium

Often found in dairy products, vegetarians who do not eat dairy products may need to take calcium in supplement form. Women, in particular, need to ensure that they are receiving enough calcium for bone health.

Iron

Iron is most readily found in red meat. Women in their childbearing years need plenty of iron. Although iron can be found in non-animal sources, such as dried fruits and lentils, some may need to take it in supplement form along with vitamin C for proper absorption.

Omega-3 Fatty Acids

These fatty acids are found in fish and fish oil supplements, however, vegetarians who do not eat fish may not be receiving enough. A fine supplement choice without fish is flaxseed oil.

Vitamin B-12

This vitamin, often found in meat, is important for red blood cell production. Most multivitamins or vitamin B-complex supplements contain B-12.

Zinc

Although the mineral zinc can be found in plant sources, a supplement may be necessary because zinc from plants is difficult to absorb.

Click here to check out our selection of Vitamins! New to iHerb? Use CST984 to get up to $10 off your first order. 

The Top Natural Wrinkle Fighters Revealed 

 

Along with controlling lifestyle factors — such as maintaining healthy eating habits, managing stress levels and avoiding extensive sun exposure and cigarette smoke — the use of safe and effective skincare products can go a long way in helping to reduce and prevent premature wrinkles.

Natural ingredients are aimed at supporting the collagen production that slows down with age, forming wrinkles that eventually become more pronounced as collagen-filled tissues are increasingly damaged by time and free radicals.

Vitamin C

One of the most popular ingredients shown to boost healthy collagen levels is vitamin C. While consumption of this nutrient is critical for maintaining overall health, science has demonstrated that using it topically in body care products is approximately 20 times more effective than taking it internally. It is thought to rejuvenate skin by improving collagen synthesis, along with providing protection from free radical damage.

Antioxidants

Other powerful antioxidants such as CoQ10 and green tea have also been touted as valuable components to include in a natural skin care protocol. Along with essential oils of rose and geranium, they rejuvenate the skin, reduce wrinkles and maintain optimal cell health.

Alpha-Hydroxy Acids

Botanical sources of alpha-hydroxy acids that encourage the production of hyaluronic acid, a natural tissue plumping agent that aids in maintaining supple skin, are also recommended. One can also use hyaluronic acid topically.

Plant Stem Cells

Along with these popular beauty staples, one of the more recent advances in the field of natural skin care involves using plant-based stem cells to diminish wrinkles and other signs of aging. Active plant stem cells are said to restructure and renew the skin’s epidermis as well as increase protection from environmental stressors.

Many of these stem cells are derived from fruits. For instance, certain species of apples may have the ability to awaken dormant cells, making them act younger by stimulating healthy cell renewal and delaying cell aging. The anthocyanins in grapes could provide similar encouragement of healthy cell behavior along with the added benefit of increasing the skin’s UV tolerance, and argan fruit stem cells appear to accelerate the skin’s natural repair process.

Click here to check out iHerb’s selection of Wrinkle Creams!  New to iHerb? Use Rewards Code CST984 to get up to $10 off any first time order.