It's easy to forget that we are all perfect in our own design. Sometimes we muck it up with habits and choices that do not serve us. 

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6 Reasons to Try a Low-Sugar Diet

6 Reasons for Low Sugar Diet by Mia Barnes

A low-sugar diet means reducing how much added and natural sugars you consume in a day. Less restrictive than a no-sugar diet, low-sugar diets encourage you to reduce your sugar intake and focus on healthier, balanced eating habits, such as switching out processed foods for more nutritious produce and whole grains.

Many health professionals recommend starting a low-sugar diet sooner rather than later to prevent harmful weight gain and other chronic conditions. Essentially, the goal of reducing the amount of sugar you eat is to maintain healthy glucose levels in the body.

Benefits of Eating a Low-Sugar Diet

There are many reasons to try a low-sugar diet, and the benefits greatly outweigh any challenges associated with making adjustments to your eating habits. Here are six reasons to try a low-sugar diet.

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Optimal Protein Shake for Vegan Athletes

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A lot of people think that animal-based sources are the only way to get the full spectrum of protein you need to perform at your athletic peak.

Yet while meat, eggs, and dairy are generally good sources of complete protein, there are also plenty of ways that vegans can get enough protein.

And with the right sources, vegans can even get the complete range of protein, the same as someone with no dietary restrictions.

Read on and we’ll share what vegan athletes need to know about proper protein intake, how to get complete protein on a plant-based diet, and a tasty protein shake that ticks all the vegan boxes.

The Concept of a Complete Protein

Getting enough protein is one thing athletes need to focus on. But you should also consider the type of protein you’re getting.

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“You Are What You Eat” Should Be “You Are What You Ate”

deepak12.20 Deepak Chopra, M.D., Brian J. Fertig, M.D. and Jack A. Tuszynski, Ph.D., D.Sc.

There have been exciting discoveries about the microbiome that lead to a radical change in how we view the human body. “Microbiome” is a new name for something long known about, the teeming colonies of bacteria and fungi that exist all around the body. We need these micro-organisms in order to digest food, but the existence of so-called “intestinal flora” isn’t news either. So why did the microbiome become exciting?

The biggest reason can be summarized as “The microbiome is us.” Instead of being invaders or microscopic hitchhikers, the microbiome represents the continuity of life itself. Microbial DNA is woven into human DNA, which immediately tells us that far from being enemy germs, thousands of species of bacteria, viruses, and fungi brought our ancestors the news of the world as it applies to the evolution of life. A world cloud of DNA moves in, around, and through every living thing.

In natural history museums our hominid ancestors look small and primitive, but there is an invisible link that binds us to them, the microbiome. There are other microbiome locations in the mouth, on the skin, and in the armpits and groin, but let’s limit ourselves to the gut microbiome, since it is incredibly complex, with an estimated 2,000 species of microbial life, and it is life-giving.

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Are Starches Good or Bad?

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You know those giant pleated collars that European nobles wore in the 15th and 16th centuries? They’re called “ruffs,” which is kind of fitting since they look a bit like the cones worn by dogs who can’t stop chewing on itchy spots. Some ruffs were so wide that their wearers had to use special extra-long utensils to get food into their mouths.

The reason ruffs were popular (in addition to the fact that they made wearers assume a neck and head posture that proclaimed their nobility) was that they were really time-consuming and expensive to maintain — and the key ingredient in keeping them from folding or drooping was starch.

These days, starch is still used to stiffen collars, though at much less extreme levels. It’s also an important ingredient in industrial production, included in products like adhesives and paper. The single biggest role for starch in the modern world, though? It’s what we eat.

What comes to mind when you hear the word “starches,” or “starchy foods”? For most people, it’s probably processed food — especially bread products like dinner rolls, crackers, and cookies. But there are also many whole, unprocessed foods that are high in starch: rice, corn, quinoa, and potatoes, for example. In fact, most traditional human diets have been centered around starches.

While it’s true that cookies and quinoa both contain starch, they don’t affect the body in the same way. If your idea of starches is only based on processed grains or fried potatoes, you may be surprised to learn that some starches are among the healthiest foods you can eat. In fact, some types of starch offer gut health benefits that can’t be achieved with any other food, making them important foods for a healthy life.

So, what are starches, exactly? Which types of starches are healthy and unhealthy, and how can you add more of the good ones to your diet?

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Warm, Nourishing Foods: Balancing Vata Dosha

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Every season is associated with a dosha in ayurveda — spring with Kapha, summer with Pitta and fall and winter with Vata. Each of these doshas has a tendency to increase within the physiology during its season. Thus, the heat of summer tends to aggravate the Pitta in us, while a dry, cold and windy winter tends to increase Vata.

These seasonal fluctuations of the doshas within us can be balanced by eating appropriately for the season. Desh (place) and kala (time) are important considerations in choosing what you eat. If you reflect, some of these choices come naturally to most of us — we head for cool beverages on a hot day and yearn to wrap our fingers around a steaming mug of soup on a chilly evening.

Vata dosha is composed of the air and space elements, and it governs all movement in the body. According to The Council of Maharishi Ayurveda Physicians, Vata is the dominant seasonal dosha from mid-October to mid-February. Even for those with less Vata in our makeup, it is important to take steps to keep Vata in balance during this time because of its seasonal influence.

Signs of an aggravated Vata include an irregular digestion, gas, constipation, intestinal cramps, poor assimilation and fatigue.

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6 Ways to Make Your Coffee Habit Healthier

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More than 60% of Americans drink coffee every day, and if you’re one of them, you know exactly how you like yours. Maybe you enjoy adding flavored syrups and creamers. Perhaps you add a spoonful of sugar and a bit of half-and-half.

Regardless of how you take your coffee, you could probably stand to make it healthier. Luckily, there are plenty of ways to brew — or order — a more nutritious and nutritious cup of joe.

1. Drink It Black

Lattes, frappes and other fancy coffee drinks are choc-full of calories, not to mention absurd amounts of sugar and fat. If you’re used to ordering these kinds of beverages, the mere thought of drinking your coffee black might make you cringe. However, doing so is the easiest and most effective way to make your coffee habit healthier. Slowly wean yourself off the creamy, sugary drinks and, eventually, your taste buds might come to love dark roasts and bold espressos.

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5 Tricks for a Less Spooky, Healthier Halloween

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While trick-or-treating is a treasured time for the kiddos, the surge of sugar can often do more harm than good. If you’ve been wondering how to keep the fun while making this Halloween a little healthier, here are 5 tricks to make this special evening a little less spooky!

1)  Purchase healthier alternatives.  Instead of corn syrup and chemical-laden artificial candies, opt for organic options when handing out treats to the kiddos—they’re more nutritious and taste delicious!

2)  Keep the fun going.
 Ask your children if they want to play a game; after trick-or-treating, they can trade in their chemical-based treats for a “sweets credit”. Make a trip to your local health food store and they can pick out healthier treats with their trade-in-credit.
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The four legs of the stool: your PhD in healing with food

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Knowledge is power! From our blog archives, this is a great one for you to read if you haven't already. I spell out the BASICS of current nutritional science, to help you both prevent and heal a myriad of health conditions. Very handy.


Does nutrition information sometimes seem overwhelming?


Especially if you are seeking to improve a complex health condition, you may feel like you need to acquire a PhD in order to find your way! Your doctor doesn’t have all the answers, NOBODY seems to have all the answers, so you may feel like it’s on all on you.


Allow me to assist.

Yes, there are lots of studies out there, and yes, we’re all different and there are lots of customizations possible. But starting with the food science basics can take you a LONG way towards elevating your health.


I call it the 4 legs of the stool.

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Plant-Based Families: How to Navigate Healthy Eating in a Household

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Do you ever worry about the health of the people you love — and wish they ate healthier food? If you’ve tried to help others move in a positive direction, has it ever felt as if you were banging your head against a brick wall?

If you know my story, you might think I can’t relate. After all, I grew up eating a whole foods, plant-powered diet in the home of one of the world’s best-known proponents of healthy, plant-based eating (my dad is Food Revolution Network co-founder and president John Robbins, author of many books on health, nutrition, and social and environmental justice, including the 1987 bestseller Diet for a New America.) How could I possibly have any idea what family conflict around food is like?

Hear me out.

When I was a kid, we had our fair share of food conflicts in our extended family. My grandpa Irv, the co-founder of Baskin-Robbins, wanted nothing to do with our “hippie” eating style. He ate the standard American diet with gusto — including, of course, lots and lots of his favorite ice cream.

When my mom, dad, and I would visit my dad’s parents, we sometimes stayed in a rented condo because sharing meals could become such a point of friction. At one point, my grandma Irma famously declared, “You will NOT cook tofu in my kitchen!” She was clear who was in charge in her domain, adding: “When you’re in my house, you will eat what I serve.”

Since my grandma wasn’t exactly a black belt in flexibility, we did not try to convince her to let us cook our simple, plant-based meals in her kitchen. Instead, we prepared most of our meals separately in our condo kitchen.

We didn’t want differences over food to keep us from being a family. But because those differences were based in very different realities and values systems, we struggled with the conflicts and separations they caused.

Blood Can Be Thicker Than Ice Cream

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What You Eat Can Impact Climate Change! See 9 Foods That Harm the Planet and 11 Foods That Can Help Save It

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If there’s one common problem that every inhabitant of the Earth is currently facing, it’s climate change.

Those two words sound innocent enough: “climate change.” And maybe that’s part of the problem; with everything that’s going on right now, thinking about the climate changing in 10 or 50 or 80 years just isn’t that much of a priority for most of us.

But that’s got to change. Because really, what’s happening isn’t just climate “change”, it’s climate chaos. And as crazy as things have gotten, unless we change course, we are barely seeing the tip of the iceberg of what’s coming.

But already, climate chaos is beginning to unfold, and it’s not looking good.

With unprecedented heat waves in unlikely places, like Seattle, Washington; Portland, Oregon; and even British Columbia; unprecedented flooding in Germany, Belgium, and China; unprecedented droughts and wildfires in the Western US and around the globe; the first rainfall on the peak of Greenland’s ice sheet for the first time in literally ever — and a truly alarming new scientific report on the now-unavoidable impact of global warming on our world, we can’t keep acting as if this isn’t an urgent matter of life or death.

So here’s the latest update on the crisis — and on one of the most important things we can do to turn it around (that almost nobody is talking about!).

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10 Foods for Increased Immunity and Longevity in Life

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Treating your body with kindness isn’t just about doing what feels good in the moment. In fact, truly caring for the needs of your body is often much more about thinking long-term. It’s no secret that even in the short term — but especially over time — eating junk food can take a serious toll on the body.

Too much sugar can make you feel sluggish, processed meats can increase your risk of cancer and salt can elevate your blood pressure. Alternatively, there are so many foods that you can use to fuel your body for healthy longevity and immunity. There are so many amazing, natural sources of nutrients that you can turn to — from the fresh and sweet to the savory. Here are a few of those foods that can truly have a profound impact on your life and your body.

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What B Vitamins Do You Need — And What Are The Best Vegan Sources of B Vitamins?

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In simpler times, a chemist discovered a substance vital to human health that the body could not produce and called it a “vitamine,” a portmanteau of “vital” and “amine” (due to a mistaken belief that this substance was an amino acid). Things got slightly more complicated when another such substance was found, but the scientists handled it with aplomb: they proclaimed the first “vitamin A” and the second — do you see where this is going? — “vitamin B.” Then came C, and D, followed by E, and then K, as several compounds in a row (F, G, H, I, and J, presumably), didn’t pass vitamin muster.

But then things started getting messy. When researchers began to realize that vitamin B was actually an entire family of substances, similar in form and function, but unique in the roles they play in human health. Instead of adding more letters (there weren’t that many left, and who knew where this proliferation of Bs was going to end), the namers turned to numbers: B1, B2, B3, B5, and so on.

A few things here. First, there’s no B-4, which you could charitably chalk up to not wanting to be responsible for the following hypothetical conversation:

Parent: “Did you take your B-4?”

Child: “Did I take my what before?”

Thank you, science.

Second, while there are eight B vitamins, there are no B batteries, which feels suspicious to me.

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Still Not Healthy - Even with A Perfect Diet?

MPaul8.9.21 Do you eat well and exercise, and still find yourself lacking the health and vitality you want?
"And here’s the thing, you can eat a perfect diet and take all the right supplements, but if you’re not sleeping well and managing your stress, all bets are off. I see this every day in my private practice." 
Chris Kresser, 9 Steps to Perfect Health, p. 34


I also see it every day in my private practice. I work with people who work very hard to be healthy. They eat all organic foods. They tune into what kind of eating plan is right for them – vegan, vegetarian, Mediterranean, Paleo, modified Paleo, and so on. They exercise regularly. They might even sleep well most of the time. But they are still not healthy. They still hurt. They still have low energy, fatigue, and low immunity. What is the problem?

Time and again, I discover that the main problem is how they manage stress.

In our current culture, stress is inevitable. We can't completely do away with stress, but we can learn how to manage it in ways that promote our health rather than destroy it.

I used to be one of those people who didn't manage stress well. I would get anxious a lot. I often felt angry or down. I carried a lot of tension in my body. And I was not well.

I read everything I could find on health. I ate really well – all organic, no processed foods, no sugar. Still, my health was going down – until I started to practice Inner Bonding.

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Vegan Bacon: Why It’s Better for You and How to Make Your Own

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If you Google “broccoli summer camp,” “kale summer camp,” and “cauliflower summer camp,” you’ll come up empty. You’ll find summer recipes for these cruciferous stars, sure, but no weeklong vacation event dedicated to them.

When you search for “bacon summer camp,” by contrast, you’ll discover that there is such a thing. With speakers, cooking tutorials, panel discussions, butchering demos, and even a bacon film festival, Camp Bacon caters to one of the hottest foods of the past decade.

And that’s just the tip of the strip, if you will. Someone spent enough time and energy to figure out that 62% of US restaurants have bacon on the menu. The average American consumes almost 18 pounds of bacon per year – and if you don’t, then someone out there is eating 36 pounds to keep the average up. There’s a National Bacon Day in the US. And bacon has gone from breakfast meat to ubiquitous star ingredient in everything from bacon-wrapped hot dogs and steaks to desserts like cupcakes and ice cream. And if I haven’t yet convinced you that bacon makes people highly irrational, there’s a Seattle company that sells bacon-scented underwear for men and women.

These days, whenever an animal-based product becomes hugely popular, plant-based versions aren’t far behind. Thanks to a growing market, new technologies, and social media experimentation, there are now plant-based bacon alternatives that are getting closer and closer to the original. According to the online food ordering company Grubhub, users ordered vegan bacon 113% more in 2019 than the year before.

And it’s a good thing, too! Bacon comes from pigs, the vast majority of which (approximately 95%) are raised on factory farms, which carry a whole host of ethical and environmental problems. And that’s not even mentioning the health effects of bacon, which is a highly processed meat.

So in this article, we’ll take a look at vegan bacon: why it can be a much better alternative to the stuff that comes from pigs, how you can make it yourself, and recipes that use plant-based bacon.

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Are Mangoes Good for You — and the Planet?

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Although it may not be as revered as the apple, banana, or even tomato (at least in the western world), the mango is one of the most commonly eaten fruits worldwide. And production has gone up around 17% in the last few years globally, averaging over 55 million mangoes per year.

This luscious, juicy, sweet fruit that has won fans the world over originated in India, where it has a long and revered history. One of the central rituals of Hinduism, the puja ceremony, uses water infused with mango leaves to create the proper resonance for honored deities. Indian poets also use mangoes to evoke emotions like lust and love. And contemporary Indian novelists like Arundhati Roy and Anita Desai draw upon mangoes to symbolize abundance, sweetness, and possibility.

The mango is the national fruit of India, which produces more than half of all the mangoes consumed worldwide. Other top growers include Thailand, Mexico, and the tropical regions of China. In the US, mango trees can thrive in Hawaii, Florida, and parts of California.

With billions of fans and centuries of great PR, you’d think that mangoes have it made. But due to their high sugar content, mangoes are often vilified by low-carb enthusiasts. And because they’re exported around the globe, some environmentalists express concern over their carbon footprint and sustainability.

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What are the best vitamins to take to stay healthy at all times?

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The current fitness and wellness market are literally flooded by a broad range of vitamins you can buy for prices ranging from “mind-blowing expensive” to “fantastically cheap.” Liquid vitamins, powdered supplements, special energy formulas, energy bars, are just some of the many different products currently available on the market.

There are many factors to consider before choosing the right supplement or vitamin for your health, and you should seek your doctor’s opinion first and foremost. However, we all know it’s not always possible to schedule an appointment with your family doctor to just ask him which one is the best vitamin you need.

Which ones are really good for your health, and how can you choose the ones your body really needs?

In this article, we won’t provide you any advice on the specific vitamin brands available on the market. We will just focus on the most important vitamins that can help you stay healthy at all times. Feel free to browse the Internet to find what’s the best supplement that suits your needs!

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Are Tomatoes Good for You?

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Tomatoes are popular today, but that wasn’t always the case. Until the mid-1800s, people in the United States and Europe avoided and even feared them. Tomatoes are a member of the nightshade family of plants, which many Europeans historically considered to be toxic. (To be fair, eating the leaves and berries of one of the members of this family, Belladonna, will give you hallucinations and delirium if they don’t kill you first.)

Add the strong aroma of the tomato plant itself, and the scandalously red skin and juices, and those not familiar with the tomato’s culinary upsides might be forgiven for thinking that it was not fit for human consumption.

Early tomato marketing in the US didn’t help. A gardener from Massachusetts described them as “disgusting” sometime in the 1820s. Another chronicler of public opinion estimated that no more than 2% of the population would try that “sour trash” a second time following initial exposure.

It wasn’t just that tomato was an acquired taste that the populace hadn’t acquired. There was downright terror of tomatoes through the middle of the 19th century. One myth, widely believed in Europe, was that the mere touch of the green tomato worm could result in death.

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Meet Moringa: What Is This Transformative Superfood Good For?

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I want this article to start a different kind of food revolution. You see, when I write about foods you might want to include in your diet, I generally focus on those that you can easily obtain: fruits, vegetables, herbs, spices, legumes, and so on.

Today, I want to convince you to pay attention to one of the most nutritious and eco-friendly plants ever studied, even though the only way you can get it in most parts of the US and Europe is as a powdered supplement. Why? Because not only is the moringa tree an incredible source of nutrition, it also has the potential to reverse global warming, provide food for the starving, create thriving agricultural economies in some of the poorest places on earth, and even remove toxins from drinking water.

So, I hope you’ll indulge me a little until there’s enough of a market to get the attention of entrepreneurs, importers, non-governmental organizations (NGOs), and environmental and justice-oriented nonprofits to make moringa wide-spread.

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What Helps with COVID-19 Outcomes? The Foods & Nutrients You Should Know About

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More than a year into the global pandemic, there’s a lot we still don’t know about COVID-19. But here’s one thing we do know: People who are obese, have hypertension, cardiovascular disease, or diabetes, fare far worse if they become infected. They are much more likely to be hospitalized. And they are far more likely to die. In fact, according to the US Centers for Disease Control (CDC), 94% of COVID-19 deaths are linked to other “comorbidities.” Only 6% list COVID-19 as the sole cause of death.

Since many of these comorbidities are largely preventable (and often reversible) with a whole foods, plant-based diet, it is not an exaggeration to say that the standard American diet has turbocharged the pandemic.

The United States has less than 5% of the world’s population, but in the first year of the pandemic, had 20% of the world’s reported COVID-19 deaths. How could the world’s wealthiest country, with arguably the most advanced (and certainly the most expensive) healthcare system on the planet, have fared so poorly?

The sober reality is that the United States has experienced the most deaths by far of any country in the world from COVID-19. The mortality rate from COVID-19 in the US is about 40% higher than in Europe. Is it a coincidence that the obesity rate in the US is also about 40% higher than in Europe? Or is it a clue to something we urgently need to understand?

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Cool that fire: Inflammation

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“Inflammation” is one of those health words that is bandied about all the time… but do we really know what it means?

We think of swelling and the color red… we know it’s not a good thing, and that we want less of it… but the rest is a bit mysterious.

After my recent online Kitchen Chat about Fighting Cancer -- with Food! (you can get the recording here), one attendee wrote, “I wish you could have spent a whole hour talking about inflammation!” Quite right. It’s THAT important. Especially how FOOD fits in, and how we can use food to tone inflammation down.

Let’s take a look.

First, definitions. At it’s best, inflammation is a normal response of the body to injury and infection and an important component of healing.

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30 Simple Ways to Create Balance and Connection

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