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The Top 5 Most-Awesome Anti-inflammatory Foods (No 3 is great)

When we hear the word inflammation, we think “Oh, no!” But inflammation is not always bad news. It’s the way our body fights infections and speeds healing.

But when our body’s immune response gets out of hands, it attacks healthy tissues. This leads to chronic inflammation, and that’s bad. Moreover, there is an undeniable connection between chronic inflammation and serious conditions like cancer.

So, what do we do to prevent inflammation? Take medicine? Of course, drugs are helpful, but there are always undesired side effects.

We need to look elsewhere. Nature can offer us many anti-inflammatory foods that are tasty and full of vitamins.

Here, I’ve compiled a short list of the best anti-inflammatory foods for you. I’m sure that you’ll find it entertaining and informative. Read and enjoy!

The 5 Best Anti-inflammatory Foods Everyone Should Eat

# 1 Salmon reduces the risk of heart disease

I bet that you have heard about omega-3 acids and that they are good for your body. But you don’t know why. Let me explain it to you.

Omega-3s lower the level of the triglycerides. These are the unhealthy blood fats that no one wants. At the same time, they raise the level of the good (HDL) cholesterol and improve blood pressure.

Researchers have also proven that the omega-3s help the body fight inflammation. Moreover, they decrease the risk of developing heart conditions.

Sounds perfect, doesn’t it?

Unfortunately, the body can’t produce omega-3 acids on its own. That’s why it’s important to include them in your diet.

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon” – D. Larson

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Oily fishes are a vital source of fatty acids, including omega-3. But which fish to try?

Well, wild-caught salmon is one of your best choices. It contains two important omega-3s – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They stop inflammation right on the cellular level. They are also helpful for joint swelling and pain.

Salmon doesn’t contain only omega-3s. It’s also rich in Vitamin B12, D, B3, B6, selenium, protein, and phosphorus. All these have an anti-inflammatory effect.

As you can see, it’s an excellent idea to include fatty fish in your menu – at least once or twice a week. But be careful. Farm-grown salmon may not contain the same amount of nutrition as a wild-caught one. Moreover, it can have high levels of polychlorinated biphenyls. (Researchers linked them to cancer.)

Other fishes rich in omega-3s are anchovies, tuna, sardines and mackerel.

If you don’t like any of these fishes, don’t worry. Try fish-oil supplements. If you do that, be careful with your omega-6 intake. A diet too rich in these acids might cause inflammation.

#2 Kale helps you fight cancer

If you are not a veggie fan, it’s time to change that. Vegetables are full of important minerals, vitamins, antioxidants, and anti-inflammatory flavonoids.

For example, bok choy (Chinese cabbage) has over 70 antioxidant substances. Celery lowers blood pressure and cholesterol levels. It also contains known anti-inflammatory agents like Vitamin A, K, C, and potassium.

Particularly beneficial and healthy are dark leafy vegetables. In general, they have iron and calcium in larger quantities than light colored ones. They also contain a lot of Vitamin E which protects the body from cytokines. (Cytokines are pro-inflammatory molecules.)

But cruciferous vegetables like kale and broccoli must be on the top of your grocery list.

Let’s see what makes them so unique.

“Health is like money, we never have a true idea of its value until we lose it” – J. Billings

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Broccoli is rich in sulforaphane. This is an antioxidant that reduces the levels of cytokines and NF-kB protein. Both cause inflammation.

Researchers also link sulforaphane with cancer prevention in animal testing. But human trials are still inconclusive.

Kale also has many health benefits. A single cup of kale has a higher concentration of vitamin C than most vegetables and fruits. Even more than a whole orange. Can you believe it?

Kale is also a source of the vitamin K, sulforaphane, beta-carotene, and antioxidants. It also contains indole-3-carbinol, which has anti-cancer effects.

Broccoli and kale are also an invaluable source of calcium, potassium, and magnesium.

Calcium is essential for bone growth and development. Magnesium may decrease the risk of developing heart condition and diabetes. And potassium reduces blood pressure.

So, my advice? Eat your vegetables. Even if you don’t like them.

Get your copy here

 

#3 Eat blueberries to lose weight

I have good news for all berry lovers. It turns out berries are not only tasty but also healthy. Let’s see why.

Strawberry, raspberry, and blueberry – they all contain anthocyanins. This is the antioxidant responsible for their bright color. But it also has powerful anti-inflammatory effects. According to researchers, anthocyanins protect the cells against inflammation. Some studies even suggest that anthocyanins are beneficial for preventing heart disease.

Anthocyanins are usually concentrated on the skin. The only exception is strawberries. They have anthocyanins in the flesh. That’s one more reason to love strawberries.

Dark-colored berries contain another strong anti-inflammatory. It’s called quercetin, part of the flavonoid group. Flavonoids scavenge free radicals, which can damage cells or tamper DNA.

That’s why it’s powerful against inflammation.

Blueberries also contain gallic acid, a potent antifungal and antiviral agent. Some studies even suggest that gallic acid slows breast cancer.

Don’t be so surprised.

Researchers at The Ohio State University also claim that berries show remarkable anti-cancer properties. In their animal trials rats that ate berries showed a lower chance of developing cancer.

“Health and cheerfulness naturally beget each other” – J. Addison

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Eating berries is not only an excellent choice for fighting inflammation. Blueberries have a low glycemic index (53). This means that your body absorbs blueberries slower than other high-index foods. They are also rich in fiber and low in calories. This can help you control your appetite and manage your weight.

So, if you get hungry – grab a berry!

#4 Walnuts could prevent type 2 diabetes

If you love to eat potato chips, get rid of them and try walnuts.

Nuts are an excellent source of healthy fats. They also contain our good old friends – the omega-3 acids.

Walnuts are also rich in alpha-linolenic acid, a type of omega-3 acid. Studies have determined that it reduces the C-reactive protein. This is an inflammation marker linked to cardiovascular disease and arthritis.

Walnuts also contain phytonutrients. What’s that, you ask?

Phytonutrients are natural chemicals found in plants. They protect the plant from threats like germs and fungi. And they could prevent disease when we consume them. For example, metabolic syndrome, heart conditions and type 2 diabetes.

Besides that, walnuts contain some hard to find phytonutrients that are linked with lower risk of prostate and breast cancer.

“Your body is a temple, but only if you treat it as one” – A. Alauda

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Almonds are also a good choice if you don’t like walnuts. They are good for you blood sugar and weight management, and they are rich in fiber and vitamin E.

A review published in “Journal of Agricultural and Food Chemistry” also supports the anti-inflammation properties of almonds. You can read more about it here:

Other benefits of eating nuts include low cholesterol and improved blood pressure.

So, find a way to include them in your diet. Here’s a healthy recipe that you can try.

5# Add a little spice for health

You might find it strange, but spices also have anti-inflammatory properties. Let’s take a look at:

Turmeric:

Turmeric is what gives the curry its bright yellow color. People have used it both as an ingredient and medicine for centuries. Let’s see why you should add it to your diet.

The active compound in turmeric is curcumin. Researchers have found that it has a powerful anti-inflammatory effect. It blocks the NF-kB protein that triggers the inflammation process.

It also has anti-pain properties. Studies suggest it’s even more potent than aspirin or ibuprofen.

Curcumin:

Curcumin also has an antioxidant and anti-anxiety effect. It can even slow the growth of tumor cells. That’s why some researchers believe turmeric can be the key to finding a cure for cancer. For better results, consume turmeric with black pepper. The black pepper has a compound called piperine. It helps your body to absorb curcumin better.

Ginger:

Ginger contains powerful anti-inflammatory called gingerols, shogaols, and paradols. These compounds are just as useful as non-steroidal anti-inflammatory drugs.

Ginger has an anti-blood-clotting ability. It’s also excellent for indigestion, nausea, stomach ulcers, and boosting immunity.

But make sure to consume it fresh or well dried.

Cayenne pepper:

Capsaicin is what makes the pepper spicy. But that’s what makes it such a good anti-inflammatory. It’s often used in creams and ointments to numb pain. It blocks the substance P, which transmits pain signals to our brain.

Cayenne is also rich in flavonoids and carotenoids, which protect the cells from damage.

But you should be aware that cayenne peppers are part of the nightshade family. Some doctors believe that they can aggravate conditions like rheumatoid arthritis.

Cinnamon:

Cinnamon improves insulin sensitivity, lowers blood sugar levels, and reduces risks of heart disease.

Cinnamaldehyde, one of the active compounds in cinnamon, is useful for fighting infections. It can slow the growth of bacteria like Listeria and Salmonella. It also suppresses the NF-kB proteins and prevents platelets from clumping.

Animal trials also suggest that cinnamon has potential anti-cancer properties.

Sage and rosemary:

Sage improves memory, concentration and lessens anxiety. It also has anti-viral, antioxidant, anti-inflammatory and even anti-cancer properties.

Rosemary also has the same anti-inflammatory effects like sage.

The uncooked rosemary contains apigenin and diosmin. Apigenin slows the growth of pancreatic cancer cells, while diosmin is good for hemorrhoids.

Be sure to also check out this article…

Now, what are your next steps?

As you can see, many foods can help you in your fight with inflammation. But remember that everyone is different. What works for you, may not work for someone else. The important thing is –

Don’t give up! Try new anti-inflammatory foods until you find the one that makes you feel better.

Do you agree or disagree with the list? Which food changed your life? Please, share your experience. I hope that I’ve been useful to you. Like and share the article if you have enjoyed reading it.

Author Bio: Clare Kendry

Clare Kendry is the Founder/Editor of eHomeRemedies.com. Her passion is sharing her experiences in taking care of her family, pets, and her lovely garden.

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What’s Happening In The Brain When Your Imagination Is Active?

Imagination is often associated with childhood, but that doesn’t mean the process is simple. Conjuring images that one has never seen before is more complex than it seems, requiring the brain to reconfigure images it can readily identify in new ways.

In one hypothesis of the imagination network, the prefrontal cortex plays a crucial function as coordinator, signaling different networks of neurons representing images that wouldn’t normally be associated together, to fire at the same time. Called “mental synthesis,” some researchers now believe the infrastructure for life-long imaginative pursuits may be laid during childhood.

This TED-Ed video explains in more detail what scientists think is going on in the brain when our imaginations are at work.

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Secrets Of Longevity Hidden In Your Pulse Wave

SWEET POTATO FRIES with LEMON CASHEW CHIPOTLE DIP

Been eating this every night this week, along with baked treats I am making from my fave cookbooks. Sweet potatoes are veeery good for you, but more importantly: they taste magical when you bake them with oil, spices and serve 'em up with a creamy, nutty, tangy sauce. Cannot. Get. Enough. Hope you like the recipe as much as I do! x

CONTINUE READING...

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5 Things Women Should Know about CrossFit

Ten Issues Capturing the Minds of Educators and Parents This Year

Every year there are some topics and conversations that grab readers’ attention more than others. In 2016, MindShift readers engaged most often and deeply with stories about the tricky job of motivating learners, especially when circumstances like poverty, learning differences and trauma complicate classroom dynamics. Educators are looking for ways to reach all facets of the complicated learners that sit in their classrooms, diving deeply into research about self-control, mindfulness programs and teaching strategies to give students structures for their thinking. And, since educating a child is a partnership between schools, families and communities, many classroom teachers and parents alike are increasingly concerned about the role parents play in nurturing and supporting students.

MOTIVATION AND ENGAGEMENT

Motivating students is a perennially difficult aspect of teaching, so it’s no wonder that there is robust interest in the neuroscience behind motivation. Researchers found that when test subjects could see how their brains were reacting to different motivational strategies on MRI images, they got better using successful approaches. But they also found it exhausting. While not yet applicable to the classroom setting, this neuroscience does offer educators insights into strategies that did and didn’t work, as well as how tiring the process can be.

On a more practical note, an article featuring 20 tips to engage even the most seemingly reluctant students also grabbed readers’ attention. No teaching approach is going to reach every student, so teachers need lots of strategies. When teachers have many ways to present information, to offer varying points of entry, and know how to demonstrate concepts from multiple viewpoints, they can better serve the different needs of their students.

SELF-REGULATION AND TRAUMA

Increasingly, teachers are being asked to do far more than deliver content, and that shift requires a new set of strategies and a compassionate approach to the job. Often educators are looking for guidance on how they can help kids improve self-control and behavior, as well as address their social and emotional needs.

Managing the behavior of 30 kids in an enclosed space is one of the most difficult aspects of teaching, so it’s no surprise that no teacher knows exactly how to respond to every situation. Yet acting out is a form of communication that can easily be misinterpreted as intentional disobedience or malice. That’s why tips to de-escalate situations with anxious or defiant students, presented by an experienced behavior analyst, was so helpful to educators.

Similarly, more and more educators are beginning to realize how much trauma their students have endured and how their behavior is often a symptom of those experiences. Educators are gravitating to workshops on how to teach with a trauma-informed lens, and are seeking support as they deal with the taxing work of educating children who are suffering intensely.

One school turned to a program that combines mindfulness and education about the brain to deal with residual trauma from a school fire, as well as the daily trauma of poverty that many students experience. The program has helped shift the culture of the school into a more positive place for students and staff with mindfulness baked into most school processes.

Early research on mindfulness has found that practices like focusing on one’s breath or intentionally showing gratitude can positively influence executive functioning skills that are also crucial for focusing in class, organizing work and many other cognitive functions. The importance of self-control on life outcomes has been well documented by psychologists, research that educators are now taking advantage of in classrooms.

DEEPENING TEACHING PRACTICE

Alongside discussions about how to instill character, improve school climate and motivate students to do their best work, educators are also continually trying to hone their craft, learning from research about the most effective ways to pull the best thinking out of every child. Often the articles that stimulate the most excitement and debate are not about specific curriculum or tools, but instead grapple with how to improve students’ metacognition. Researchers at Harvard have studied educators who focus on “teaching for understanding” for several years and have narrowed in on some practices that help improve the depth of student thinking.

In math classrooms a similar discussion is raging, with many math teachers looking for strategies to provide multiple entry points into the underlying conceptual topics in the curriculum. At the same time, most math curricula are stuffed with so many standards that teachers struggle to cover them all well. Math teachers are balancing trying to both prepare students for tests and give them the space and time to explore the foundations of math, a key practice to future math success.

CAN PARENTS BE TOO INVOLVED?

Parents are crucial partners for teachers in the academic and social development of children. Many parents take that responsibility seriously, reading up on how they can prepare their kids for academic success through the myriad of small interactions that happen daily. But the obsession with doing everything right is taking a toll on parents and may not be that great for kids either.

Teachers at the K-12 and university level are beginning to notice a worrying trend of overinvolvement from parents — while well-intended, it is actually depriving kids of crucial learning experiences. Parents, too, are noticing this tendency in themselves and are trying to pull back, with varying levels of success.

Reporting about education so often comes down to examining how humans interact with one another. Many of the themes that caught MindShift readers’ attention this year deal with how a bureaucratic system filled with well-intentioned people can nurture the whole child, paying attention to their academic minds, of course, but also recognizing that success in life rests on so much more. The trajectory of a life is a complicated interplay of opportunity, psychology, mentors and skills. The parents and teachers that help young people down this path have a very difficult job, but it can ultimately be one of the most rewarding ones, too.

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Five Ways Design and Making Can Help Science Education Come Alive

Excerpted from Making Science: Reimagining STEM Education in Middle School and Beyond by Christa Flores, published in 2016 by Constructing Modern Knowledge Press.

By Christa Flores

“How do research and design relate to each other? (…) Both activities produce knowledge, but of different kinds. (…) So, on the one hand, design is not a science in its own right, but draws on technical and scientific insights as well as artistic skill and ability. On the other hand design, although not a science, can be the object of systematic research.” — Christian Gänshirt, Tools for Ideas

Design is an artistic endeavor that values the creative and human centered application of math, science and technology. Using design to help others learn science is not intuitive, however, once practiced you will see how humanistic and authentic it is to incorporate design in any subject. Below is a list of the most promising benefits that I have noticed in the past six years for using design as a framework and making as the engine to empower students as they gain and apply their scientific literacy.

Benefit No. 1: Students learn more, love science more, and are more engaged in science content and the scientific process when designing solutions to real problems.

The creation of the artificial, whether a sling shot, calorimeter or electrical circuit, becomes a solution-finding crusade armed with scientific knowledge. When students invent, they take ownership over an idea, then face real-world problems en route to making their idea come to life. They act, think and work as real scientists and inventors. Studies show that the best predictor of STEM career choice in adulthood is linked to whether kids self-report seeing themselves as scientists when they grow up by 8th grade (Maltese & Tai, 2011). We have to trust that allowing our students to tinker, question and invent, as early as elementary and middle school, will help them to develop positive identities that encourage a lifelong love of science, math and the creative process. Making learning “hard fun” (Papert, 2002) is a real-world balancing act that happens everyday when children are designing and inventing in the classroom.

Benefit No. 2: If creative confidence, collaboration, self-reliance, resilience and communication are key to being a scientist, then teaching design and engineering in science class is more effective than content-centered or teacher-directed methods.

Solving real problems provides students with opportunities to identify with problems that matter, diagnose, defend an argument with evidence, give and receive feedback, utilize and critique internet resources, compose professional emails to mentors and more. Well-designed open-ended challenges versus rigidly planned lessons allow children to do real work in a controlled environment with the help of a learning community. Ownership is given to the learner, while the teacher serves as facilitator. The design aspect turns agency over to students and they become active creators, rather than passive consumers who simply follow directions. Assessment is real time and authentic.

Benefit No. 3: In an age where school is becoming less relevant to students, invention and design are an engaging way to learn.

Today, science literacy has become available to more kinds of learners. Educational YouTubers, science storytelling shows like WNYC’s Radiolab, and television shows such as the Mythbusters illustrate the beauty and coolness of science where some traditional science classes fail. These informal educational outlets do a good job spreading science literacy to the general public in a joyful and engaging manner. Some even go so far as to reinforce what we teach in science class — that science is both fun and methodical. Adam Savage of Mythbusters is famous for saying that it’s just screwing around if you don’t write it down. Just like interacting with a well-designed museum exhibit, or setting stuff on fire in your backyard, school should be exploratory and joyful (but safe). Joy and laughter should be welcome in any classroom. Joy relieves stress and allows for healthy goal-setting in a classroom infused with potential dead ends and frustration (Bennett, et.al., 2003; Cornett 1986). Inventing is hands on, minds on, hearts on.

Benefit No. 4: Science is shareable, so is making an artifact.

Allowing design and making in science classes results in students having conversations about their shared work and reinforces the importance of documenting the testing process because you don’t want to make the same mistake twice. Communication with peers and mentors is critical to getting over obstacles and improving designs. This mirrors real-world science, where communication is critical to getting support for your ideas. At the Alan Alda Center for Communicating Science at Stony Brook University this idea is part of their mission, “The ability to communicate directly and vividly can enhance scientists’ career prospects, helping them secure funding, collaborate across disciplines, compete for positions, and serve as effective teachers” (Stony Brook University, 2015). Once artifacts are created, most students are happy to share their work with others in public showcases where their process story becomes a point of pride. Unlike taking tests or writing a lab report, sharing work as a form of assessment allows students to gain a sense of identity around STEM topics, as students see their hard work mirrored back at them through the eyes and questions of an eager and engaged audience.

Benefit No. 5: Using design to address or engage real problems empowers students to think of themselves as having the capacity to make the world better.

Thanks to research on the impact and implication of making in education, such as that done by the aptly named Agency by Design (AbD), a project housed within Harvard’s Project Zero umbrella, research on the value of making in educational settings is now being published. Early findings from the AbD group show that a valuable sense of self is developed when children are allowed to make, invent and tinker. This sense of self, or “maker empowerment,” is a person’s ability to see the opportunity in their environment both for making things and for making change in the world. AbD defines maker empowerment as “a sensitivity to the designed dimension of objects and systems, along with the inclination and capacity to shape one’s world through building, tinkering, re/designing, or hacking” (Agency by Design, 2015a). Others would just call this creativity, mindfulness or resourcefulness. No matter what you call it, we want students to experience learning that requires them to look closely at the objects they interact with, explore the complexity of those objects, make deep connections, and to dream big while they develop agency to make change in the world around them.

In summary, the use of the design process in school is a creative exploration of hard, yet fun problems (rigor, risk and reward), positive identity formation (“I am creative,” “I am a scientist,” “I can solve problems”) and collaborative learning (“we are greater than me”). Add responsible resource management and exposure to social justice issues, and design becomes a tool for innovation, empowerment and stewardship. Using design and engineering in science trains brains to think flexibly, to see layers of complexity in the environment all around, to discover loopholes in assumed truths and to look for opportunity to make the world a better place.

Christa Flores is an anthropologist turned science and making teacher. She develops classroom-tested lessons and resources for learning by making and design in the middle grades and beyond. Making Science offers project ideas, connections to the new Next Generation Science Standards, assessment strategies, examples of student work and practical tips for educators.

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Top 10 Vegetarian Recipes of 2016

Looking back at 2016, it’s been a difficult year for many of us. Alex and I have been swimming in liminal space, several friends have endured personal tragedies, and world news has been one heartbreak after another. While we know it may have been a better year for some of you, we’re setting our eyes on 2017!

In the meantime, last year was a delicious year in recipes for us. Here are our top 10 recipes of 2016, based both on feedback we’ve received from others and our own personal favorites. Enjoy, and happy new year!

10. Broccoli and Turmeric Yellow Rice Bowls

Turmeric rice is visually stunning and simple to make. Pair it with some sauteed veg and lemon tahini sauce, and it’s a filling meal.

9. Tasty Teriyaki Veggie Burger

Alex and I went gaga over this sweet potato teriyaki burger with sriracha mayo. Need we say more?

8. Mediterranean Rice Bowl

This bowl is a quick and tasty way to dinner, especially if the rice is made in advance. Serve it with a dollop of hummus and pita triangles.

7. Italian Vegetable & Gnocchi Soup

One of my favorite soups yet, this one has a bright tomato-basil flavor and is studded with fluffy potato gnocchi. It’s so flavorful it doesn’t even need Parmesan.

6. Sweet Potato Brie Pizza

We have a soft spot for brie, but had never tried it on a pizza until this year. Combined with sliced sweet potatoes, it’s a fantastic savory-sweet combination.

5. Pesto Grilled Cheese Dippers with Marinara

These dippers are so good that instead of serving them as an appetizer, we eat them as an alternate way to eat a sandwich. The marinara sauce is ultra tasty and made with fire roasted tomatoes.

4. Dark Chocolate Hummus

After posting this recipe, we heard many of you singing the praises of chocolate hummus! It’s a healthier way to get your chocolate fix; use it as a dip for fruit or pretzels.

3. Pumpkin Pecan Steel Cut Baked Oatmeal

We were surprised to hear how many of you tried this pumpkin baked oatmeal and loved it! It’s even better after refrigerating overnight; it firms up and has a texture almost like a pumpkin pie bar.

2. Very Verde Dip

This one is our most recent recipe, but we’ve already heard from many fans! It was even served to us by our pal Annie at her Christmas party.

1. Bliss Bites

Hands down, one of the recipes we hear most about is our bliss bites. We’ve heard from people who them stocked in their fridge or freezer at all times — and we agree. These chocolate peanut butter oatmeal bites are one of our favorites EVER…and dairy-free and gluten-free to boot.

A Couple Cooks - Recipes for Healthy & Whole Living

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3 Powerfully Big, Bold and Beefy Benefits of Beef Protein

I like to mix up my meals once and a while with new and exciting flavors. One of the easiest ways to do this is to take a staple dish and putting a twist on it. For example, if you crave the crunch of croutons in a Caesar salad, the same crunchiness can be achieved by roasting off some chickpeas, which offer the added value of protein.

In fact, we could all benefit from adding a little more protein into our diets.

One my favorite protein-packed recipe is for Korean Beef Lettuce Cups. These quick and easy cups offer up spicy Korean flavors plus a satisfying crunch from Bibb lettuce and big benefits from beef protein. Beef is a great example of a wholesome, powerful single ingredient food that’s naturally nutrient-rich. It is one of the richest sources of complete protein and is a great source of B12, iron, and zinc.

The top three things I love about beef are:

3 Big Beefy Benefits of Eating More Beef in your Diet

1. Beef is wholesome: It gives you 14 essential nutrients* with just one single ingredient. A clean-label protein source.
2. Beef leaves you satisfied: Eating protein rich foods at mealtimes helps to curb hunger and that can help you to keep a healthy body weight.
3. Beef has work-out benefits: It delivers the full nine essential amino acids in the amounts your body needs to build and repair muscle.

I’m all about eating minimally processed foods and getting back to eating REAL foods.

These lettuce cups are a perfect whole food option and a huge time saver because they can be made from leftover ground beef from a weeknight dinner. All that is needed are aromatics like ginger, garlic, and some other Asian flavors to kick your ground beef up a notch so you can enjoy the health benefits of a nutrient-dense, protein-packed meal.

Quick Weekday Recipe: Korean Beef Lettuce Cups

 

Korean Beef Lettuce Cups

It’s hard mid-week to carve out time to eat a healthy meal — but not anymore! This little ditty is a fantastic grab and go option! Enjoy! 

PS – let me know what you think – drop me a tweet at @DaiManuel using the hashtag #BeefAdvantage

• 2 cloves garlic, minced
• 1/2 whole pepper, diced
• 1 lb. lean ground beef sirloin
• 1 tsp. minced ginger root (5 ml)
• 1/4 cup low-sodium soy sauce (50 ml)
• 1 tsp. Asian chili sauce (5 ml)
• 1 tsp. seasame oil (5 ml)
• 6 to 12 full leaves Bibb lettuce leaves

Toppings list:

• shredded carrot
• shredded cucumbe
• fresh lime wedges
• chopped cilantro, green onion or mint

1. Cook garlic, diced pepper, ground beef and ginger root in a large skillet using medium heat, stirring occasionally for 8 to 10 minutes until beef is browned and completely cooked. Drain if necessary.

2. Add soy sauce, chili sauce, and sesame oil; reduce heat to medium-low and simmer 3 to 4 minutes.

3. Transfer to warm platter. At the table, let each diner spoon some filling into lettuce leaves. Top with a squeeze of lime juice and serve with toppings such as shredded carrot, cucumber, chopped cilantro, green onion or mint. Roll up with your hands to eat.

 

There is no “WE” in “FOOD” – just saying!

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Be sure to also check out these other yummy recipes:

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How to Cook a Perfect Oven Roast like a Boss – the #BeefAdvantage

There was a time when I felt that cooking a beef roast in the oven was a bit intimidating. I thought it was complicated like 17 step complicated. I was so wrong.

And believe it or not – cooking a beef oven roast is super easy and straightforward! I want to share the secret to cook the perfect beef oven roast every time. You just a need a meat thermometer…ten minutes to give your cut a good oven sear then you can just set it and…forget it. It is seriously that easy.

Cook once, eat twice (or more!)

What I love most about making a beef oven roast is that it can be the star of a hearty family dinner and you can utilize the leftovers to make more great meals for the week. Recipes like the Beef with Baby Greens Salad and Horseradish Vinaigrette or Grab-And-Go Tortillas are great go-tos for quick and easy meals made with oven roast leftovers from dinner.

Armed with a trusty meat thermometer and oven rack, I now feel like master of the oven again. Check out the tips below that will guide you on how to cook the perfect oven roast every time.

How to perfectly cook a Beef Oven Roast — watch the video tutorial!

And, here’s the full recipe for you…

The Easiest Beef Oven Roast You’ll Ever Make – the recipe

The Easiest Beef Oven Roast You'll Ever Make

Seriously this recipe will make everyone think you are a chef-superstar! Watch out reality TV… move over Jamie Oliver… hello us! (Just don’t share how easy it really is)

PS – let me know what you think – drop me a tweet at @DaiManuel using the hashtag #BeefAdvantage

• 1 kg Beef Roast

1. Season roast. Place in shallow roasting pan. Insert oven-safe meat thermometer into center of roast avoiding fat or bone.

2. Oven-Sear by placing uncovered roast in preheated 450°F (230°C) oven for 10 minutes.

3. **Reduce heat to 275°F (140°C); cook uncovered to desired doneness, removing from oven when 5°F (3°C) below finished temperature. (Bone-in roast can take 30 to 45 minutes less.)

4. Cover with foil and let stand for at least 15 minutes before carving into thin slices.

Special Notes:

1. **Not around to turn it down? Skip Step 2 and roast at a constant 275°F (140°C). This is especially good for less tender cuts and smaller roasts (less than 1 kg/2lb). Allow approximately 15% longer cook time.

Tips for the perfect roast

1. A rack in the pan promotes even cooking.

2. Roast without a lid for best browning.

3. Use a thermometer to know when your Oven Roast is done the way you like it.

4. Let roast stand at least 15 minutes after cooking to let juices settle.

5. Carve Oven roasts in thin slices across the grain.

Average Cook Time (Hours)
Weight (kg/lb)	Medium Rare 145°F (63°C)	Medium to Well Done 160°F (71°C) or Greater
1 kg (2 lb)	1-3/4 to 2-1/4	2 to 2-1/2
1.5 kg (3 lb)	2 to 2-1/2	2-1/4 to 2-3/4
2 kg (4 lb)	2-1/4 to 2-3/4	2-1/2 to 3
2.5 kg (5.5 lb)	2-1/2 to 3	2-3 to 3-1/4

5 Quick Tips for the Perfect Roast

1. A rack in the pan promotes even cooking.
2. Roast without a lid for best browning.
3. Use a thermometer to know when your Oven Roast is done the way you like it.
4. Let roast stand at least 15 minutes after cooking to let juices settle.
5. Carve Oven roasts in thin slices across the grain.

Be sure to also check out these other yummy recipes:

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Try this Healthy Plate Recipe that Will Leave You Happily Full

CHOCOLATE PEANUT BUTTER OATS

Making oatmeal this decadent is like having a giant gooey, cookie for breakfast every morning. I still haven't gotten tired of it. I am a sugar fiend so the richer, the better. We were out of peanut butter for awhile but now we've got a fat jar and I am immediately making use of it. Chocolate and peanut butter is - needless to say - one of the most-loved food combos around, and when you add it to creamy, warm oatmeal, the party in my mouth only gets better. 

CONTINUE READING...

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5 Myofascial Release Exercises to Make Your Life Better

“Man, you are a pain in my myofascial!”, said no one ever, right?

Well, not in so many words. But myofascial pain, aka trigger points, are very real. For the majority of us, we can learn some basic self myofascial release techniques that can help us deal with, and prevent, them from rearing their ugly heads. And for anyone that has those tender hot spots on your upper shoulders, mid-to-lower back or legs, you know exactly what I’m talking about! 

If you’ve been reading my blog or doing my monthly challenges, you know I’m a huge proponent for self-myofascial release.  So when Starwood Sports and Dubdub Stories reached out to me to do a short instructional video, I was all over it!

There are 2 very distinct SMR products that I always have with me. Whether in my carry-on for longer flights or in my gym bag, I always keep my peanut lacrosse ball, lacrosse ball along with an assortment of spiky massage balls.

Not sure how to use some of these items, no worries, check out the following video to learn…

5 Fascia Release Exercises to Help You Feel More Awesome

This is a sponsored conversation written by me on behalf of Starwood Sports & Dubdub Stories. The opinions and text are all mine.

And to be absolutely clear, this is my disclaimer: “Just so you know, I have been compensated to share my ideas on this topic. Sometimes it is in the form of products, or services or even money… But here’s the thing; I won’t  share anything with you that I don’t fully support. It doesn’t matter what it is, or how much they are willing to give me, if I don’t believe in it, It won’t be on my site. Seriously. You’ll just have to trust me on this.” ~ Coach Moose

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The Best Exercises to Reduce Anxiety and Nervousness

It’s likely that you or someone you know has a hard time coping with anxiety.

Chronic stress has reached epidemic levels among the younger generation contributing to the rise of mental health disorders such as depression and anxiety. While therapy, meditation, and in the most extreme circumstances, medication can help people soothe their anxious minds there is another method that people sometimes forget: exercise.

In fact, exercise might be more effective in calming anxiety than we thought. A

A 2013 Princeton study found that exercise actually creates new, vibrant, brain cells. These cells, during exercise, are even known to be shut down in stressful situations, effectively calming you down and keeping anxiety at bay. That reason alone should be enough to make you want to hit the gym!

But once you get there what kind of exercise should you do? Here are some of…

The Best Exercises to Help You Release Anxiety

Use That Nervous Energy

As Elle Woods told us all those years ago, “Exercise gives you endorphins. Endorphins make you happy!” When stress, depression, and anxiety are creeping in fight them off with some high-energy exercises that will flood your brain with endorphins. Zumba, spinning, even an old-fashioned run (yes, runner’s high is real) are all great choices. But really, anything that gets your heart rate up will do the trick, so find what works for you!

Make it a Team Effort

Maybe running a quick 5k just isn’t for you. No worries! You can get that same aerobic exercise plenty of other ways. In fact, we’re pretty sure that once upon a time, aerobic exercise was a breeze for you. This is because back in the day (we’re talking playground days) you and your friends used to play some team sports. Basketball, kickball, even capture the flag will get your heart pumping and the endorphins flowing. Also, as an added bonus, you’ll be able to log some needed social time with the people who care about you.

Try a Mindful Yoga Practice

When you Google “best exercises for anxiety,” articles about yoga will be all over your search results. This is hardly a surprise; the fluid movements of yoga are inherently soothing, and the practice encourages meditation and mindfulness – practically an essential when warding off anxiety. Yoga can provide immense benefit no matter your skill level, and the low-impact movement is great for those of us who have a harder time exercising. Yoga can even be a great way to stretch after a long day at work.

Commune With Nature

Nature is beautiful. Who wouldn’t want to spend time exploring the incredible scenery right outside their window? But even if a hike in the woods isn’t awe-inspiring or much fun, spending time in nature can be a remarkable balm for anxiety. Studies have shown that time outside is a natural antidepressant. Time in nature decreases rumination and stress, according to numerous studies. And with all that anxiety vanished into the air, you’ll really be able to enjoy yourself and live in the moment.

Of course, the most effective exercise will be one that you enjoy. So get on your shoes and get out there – and sweat all that anxiety out!

Author Bio: Cassie Brewer

Cassie Brewer is a make up professional in Southern California. In her free time, she enjoys writing about her passion (makeup of course!) and everything beauty related. Nothing makes her happier than helping other be the best version of themselves they can be. You can read more at cassiebrewer.weebly.com and follow her on twitter @Cassiembrewer

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