8 great gluten-free whole grains

amaranth

Even if you aren’t avoiding gluten, these whole grains are a worthy addition to anyone’s pantry.

It’s little wonder that for many people, giving up gluten makes them feel better. Going gluten-free means no wheat flour, which means no basic refined flour, which means a drastic reduction in processed and nutritionally insipid foods – foods that can make people feel sluggish, bloated and crummy. The problem is that giving up gluten also leads to giving up grains in general, and doing so can have a negative impact on health.

“And any time you eliminate whole categories of food you’ve been used to eating, you run the risk of nutritional deficiencies,” Peter H.R. Green, M.D., director of the Celiac Disease Center at Columbia University, tells WebMD. “Unless people are very careful, a gluten-free diet can lack vitamins, minerals, and fiber,” he adds.

The trick is to keep healthy whole grains in your diet, regardless if you are one of the several million Americans with Celiac disease (who have no choice but to stop eating gluten) or if you are one of the zillion others avoiding gluten for whatever reason. And even if you are a gluten-embracer, it’s always great to mix up the nutrients. With that in mind, the following whole grains all offer a nutritional boost, while also happening to be gluten-free.

1. Amaranth

amaranth

This “pseudo-grain” was a major food crop of the Aztecs and has a remarkable nutritional profile, boasting loads of calcium as well as high levels of iron, magnesium, phosphorus, and potassium. Unique for grains, it contains Vitamin C – and it has a protein content of 13-14 percent, making it higher than most other grains.

Uses: Salads, baking, cereal, soups. And you can pop it like popcorn, too.

2. Buckwheat

Buckwheat granola
Bob’s Red Mill

Buckwheat has higher levels of zinc, copper, and manganese than most grains – it also provides a very high amount of protein. It is rich in lysine, and its amino acid score is 100, which is one of the highest amino…

Crown Maple Partners With Sunniva Super Coffee

DOVER PLAINS, NY (PRWEB) MARCH 17, 2017 — Established as a leading organic, artisan-quality pure maple syrup brand, Crown Maple today announces a new partnership with Sunniva, continuing to build on its growing collection of maple-centric beverage offerings. The delicious new Sunniva Super Coffee, the world’s first Super Coffee, was unveiled at Natural Products Expo West earlier this month.

“We are grateful to announce our partnership with the ambitious Crown Maple team,” said Sunniva Chief Executive, Jim DeCicco. “Our goal is to provide healthy energy and sustained focus; the antioxidants from the maple tree enhance Sunniva’s focused energy. After a detailed diligence process we chose Crown Maple as the ideal partner due to their state of the art facility, social/environmental responsibility and the unrivaled purity of their maple syrup. It turned out to be the ideal relationship as their farm is based in our hometown hills of the Hudson Valley.”

Sunniva

Blended with organic Colombian coffee and fortified with protein for power, coconut oil for focus, and Crown Maple syrup for light sweetness and antioxidants, Sunniva Super Coffee is a cleaner, healthier version of the typical bottled coffee or energy drink consumers are used to seeing on store shelves. Made with all-natural ingredients, Sunniva Super Coffee packs a powerful punch of energy without processed additives.

“Crown Maple’s pure and natural flavor, combined with its many healthy benefits like vitamins, minerals and antioxidants, make it a perfect partner for a brand like Sunniva,” said Mike Cobb, CEO of Crown Maple. “Being…

The Health And Beauty Benefits Of Green Vegetables

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The other day, my mother asked if we should have waffles for breakfast, and my response shocked even me: “What if we had a salad?” In the weeks since Allure asked me to write about leafy greens, I’ve changed. Once a kale agnostic, I’m now a Devout Kale Orthodox. The kind of person who eats spinach for breakfast and offers unsolicited advice to strangers in line at the salad bar: “You know, romaine is actually healthier than arugula.” (I know, spoiler alert. Just sit tight for a minute.)

The more I learned about leafy greens, the more of them I ate, and the more I ate, the more I wanted to eat. “It’s a virtuous cycle,” says Dean Ornish, the president of the Preventive Medicine Research Institute in Sausalito, California. “You feel so much better so quickly that it becomes positive reinforcement.” While I can’t say I felt physical changes immediately, the psychological benefits were instantaneous. Nothing makes you feel more superior than pulling out a Tupperware container of collard greens in front of your colleagues. I may have become a zealot, but as cults go, the cult of greens isn’t a bad one to be in. (Although maybe every cult member feels this brand of righteousness?)

Nothing makes you feel more superior than pulling out a Tupperware container of collard greens in front of your colleagues.

It seems like every week there’s a new study telling us that a food we thought was healthy is, in fact, the sole reason for the decline of civilization. But think about the Leafies. There’s a reason you’ve never read a disparaging word about them. Research has shown, over and over again, that there’s practically no anatomical system that doesn’t benefit from more kale, more spinach, more watercress. They lower the risk of heart attack and stroke; they’re linked to lower blood pressure; they keep the digestive tract healthy; they help you see better; they’re protective against many types of cancer; and they even play a role in combating mental decline.

Here’s a gross oversimplification: They have pretty much every nutrient our bodies need, with the exception of protein and fat. But when I suggested to registered dietitian Tanya Zuckerbrot that I might go on an all-green diet, she quickly set me straight: “An average woman would have to eat 50 cups of kale per day to get adequate calories.” OK, so you shouldn’t eat only greens, but they actually are a good source of one kind of fat: omega-3, which is associated with alleviating everything from mood disorders to eczema. Fish is usually the go-to for this essential fatty acid, but omega-3s originally come from greens. Fish get them from eating algae, which, as everyone knows, are the salad of the sea!

One place where greens have been shown to be more beneficial than other vegetables or fruits is in the brain. Scientists are beginning to seriously examine the effects of diet on brain function. What they’re finding is great news for anyone who thought cognitive decline was due to unlucky genes. When Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center in Chicago, tracked the eating habits and brain health of almost 1,000 adults over five years, she found that those who ate one to two servings of green leafy vegetables per day had the mental abilities of someone 11 years younger than those who didn’t eat greens. “Of all of the different types of vegetables, green leafy appear to be most related to protection against cognitive decline,” says Morris.

So what is it about greens that make them so good for you? It probably has something to do with the tough life of a leaf. Think of the leaf as the engine of the plant: It’s where photosynthesis, the process of turning light into fuel for the plant, occurs. Photosynthesis creates something called reactive oxygen species, which are turbocharged free radicals that wreak havoc in cells. To combat this molecular chaos, leaves produce tons of antioxidants. “Antioxidants put the…

UAlberta research could open door to new therapies for diabetes patients

Jason Dyck has long believed in the beneficial properties of resveratrol–a powerful antioxidant produced by some plants to protect against environmental stresses. The professor of pediatrics at the University of Alberta has spent years studying the natural compound, exploring its potential benefits for exercise performance, reduced blood pressure and heart health. Now his work is revealing resveratrol’s potential for the treatment of diabetes.

Although studies in obese patients treated with resveratrol have shown to be effective at lowering blood sugar levels, the amount of resveratrol found circulating in the blood is very low, leaving scientists questioning how resveratrol is working. In a new study published in the journal Diabetes, researchers at the U of A examined the impact of resveratrol on the community of bacteria, or microbiome, in the gut of obese mice. The team found that feeding resveratrol to obese mice over a period of 6 weeks altered the makeup of the bacteria in their intestines, improving glucose tolerance.

To expand upon the findings, the scientists conducted a second experiment in which they fed healthy mice resveratrol for 8 weeks. From those mice, they collected fecal waste for the purpose of fecal transplant into obese mice with insulin resistance. The results from these fecal transplants were striking, with more dramatic and rapid effects than giving the mice resveratrol orally.

“Whatever was in this fecal material was more potent and efficacious than the resveratrol itself,” says Dyck, also a member of…

This Acai Smoothie Bowl Recipe Is Bursting With Antioxidants

Have you tried an acai (pronounced ah-sah-ee) smoothie bowl yet? If so, you know that this refreshing meal is packed with nutrients, but also tastes delicious. There are plenty of tasty varieties out there, but most contain vitamin-filled fruit, protein-packed nut butters, and nutrition boosters like chia or flax seeds. Then they’re topped with fiber-filled granola and more fruit. The star of the bowl, acai, is a superfood that’s bursting with antioxidants, and may also have weight loss and anti-aging benefits.

But you don’t have to head to a smoothie shop to get…

10 Benefits of Blueberries – Backed by Science (and 4 Delicious Blueberry Recipes)

Blueberries are an amazing fruit, both in terms of flavor and their incredible nutritional profile. They’re jam-packed with antioxidants – polyphenols, catechins, flavonols – along with lots of essential vitamins and nutrients.

Blueberries are actually rated at a 9,621 on the ORAC scale. The ORAC (Oxygen Radical Absorbance Capacity) measures the efficacy of a certain food or herb on preventing oxidation. This makes them one of the highest scoring foods in terms of antioxidants in the entire world.

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Here are 10 Benefits of Blueberries, as backed by science.

1. Blueberries can fight against aging
2. Blueberries protect you from neurodegenerative disease
3. Blueberries can help fight cancer!
4. Blueberries have more antioxidants than any other food
5. Blueberries can reverse DNA damage
6. Blueberries can help increase your body’s insulin sensitivity.
7. Blueberries are a vast source of cardiovascular benefits
8. Blueberries have been shown to make your brain function better
9. Blueberries have a significant impact on blood sugar
10. Blueberries can help your eyes function better

To read more in-depth about each of the listed benefits above, and to learn four delicious blueberry recipes, click here. 

Don’t forget to tag us on Instagram and Twitter (@Lyfebulb) and use the hashtag #EatWell to show us your healthy recipes! 

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Here’s What The Lettuce In Your Salad Actually Does For Your Body

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We all know that salads are great for us ― they aid in digestion (thanks to fiber) and they’re full of antioxidants ― but it’s a good idea to make sure you’re building that salad with the best greens.

There’s a reason kale salads have taken off in popularity; they’re nutritional powerhouses. One cup of kale satisfies all your daily requirements for vitamins A, C and K. Plus, it has three grams of protein to boot. Kale is the antithesis of iceberg, which basically has the nutritional value of water (plus a little fiber). But, if you just can’t take the thought of another bite of kale ― and we year ya ― there are other salad greens that will supply you with nutrients.

Romaine and loose head lettuces, such as red leaf and butterhead, pack more antioxidants and nutrients than tighter heads of greens (like iceberg), especially vitamins A and K. They are also a…

5 Healthy Reasons to Have a Glass of Wine Tonight

It seems like no one can get enough of red wine, scientists included; every day there seems to be another study touting the amazing benefits of the plum-colored beverage. Lucky for us, the proof is in the long-stemmed glass (just one, since drinking more may be detrimental to your health). Here are five reasons unwinding with a glass of red after a long day should be on your list of to-dos — one reason for every workday!

  1. It’s good for your heart: Antioxidants in red wine called flavonoids have been shown to reduce the risk of heart disease by lowering LDL (bad cholesterol) levels and increasing the production of good cholesterol. According to researchers at the University of California, Davis, certain varietals have more concentrations of flavonoids than others. Of the most common red…

LIVE WELL: Helpful holiday tips

It can be challenging to host a festive holiday party without throwing everything you know about health and nutrition out the window. The more decadent the food, the more everyone will enjoy themselves – right? Well, the truth is, that a menu filled with rich, fried and sugary treats can lead to indigestion and other discomforts. Thankfully, it is possible to plan a delicious menu filled with nutrient-rich, locally produced, organic ingredients that will leave you and your guests feeling like a million bucks.

Follow the tips below for a happier and healthier holiday bash!

Tip Number 1: Boost your antioxidants

As much fun as the holiday season can be, the reality is that it leaves most of us feeling stressed out.

Minimize harmful free-radicals caused by stress with antioxidant-rich superfoods like cranberries, pomegranates, oranges, bell peppers, kale, and yes, even organic dark chocolate. Because each color contains different antioxidants, be sure to use a rainbow of colors in your cooking and baking.

Tip Number 2: Stay hydrated with water-inspired beverages

It’s easy to over-indulge on both food and libations this time of year. To help flush out excess sodium, sugar and the toxins, keep pitchers of filtered water available for you and your guests. Try this recipe for Filtered Water Infused with Organic Citrus Fruit Slices:

• Fill a water pitcher with filtered water.

• Add 1 sliced orange, 1 sliced lime, 1 sliced lemon and a handful of fresh mint.

• Refrigerate for 2 hours to allow flavors to infuse before serving.

Tip Number 3: Sub in all-natural sweeteners

Show off your baking skills and impress…

Why You Need to Be Eating Fat If You Want to Lose Weight

The secret to dropping pounds, reducing your risk of heart disease, and feeling better overall may just be filling your plate with fats. While eating more fat doesn’t mean drowning your veggies in butter, it does mean focusing on two types of “good” fats: MUFAs, or monounsaturated fats, and PUFAs (polyunsaturated fats), which include omega-3 and omega-6 fatty acids.

Why are good fats so, well, good for you? For one, unsaturated fats contain disease-fighting antioxidants like vitamin E, and have been shown to help lower bad cholesterol levels to reduce your risk of heart disease. Plus, omega-6 and omega-3 fatty acids are important for keeping many of our body functions, like our immune system and heart, in top shape. If you’re trying to drop pounds here’s another important reasons to embrace good fats: MUFAS have been shown to help burn away belly fat.

While MUFAs and PUFAs reign supreme, a little bit of saturated fat in your diet may not be as bad as previously thought. Recent studies have suggested that saturated fats in foods like milk, cheese, and meat may not be as harmful as previously thought, after a analysis found no correlation between a high saturated fat diet and an increased risk of heart disease. Coconut oil, a plant-based saturated fat, has actually been shown to raise levels…

8 Healthy(ish) Cocktails for Your Holiday Parties

If you are determined to avoid the festive 15, but still intend to indulge (responsibly) in holiday cocktails, let these eight low-calorie drinks be your go-tos. These drinks pair your favorite spirits with fresh fruit juices and herbs to keep calories lower than in sugary packaged cocktail mixers. The fresh ingredients ensure you get the largest nutrient bang for your buck while imbibing.

In this video, you’ll learn how to make eight healthier cocktails so you can indulge this holiday season, while still keeping an eye on your waistline. These drinks are perfect to make in both small and bigger batches, so whether you’re having an intimate get-together or a full-blown cocktail party, you’ll have something tasty to serve that requires little work.

Blue Margaritas: These margaritas are a fun—and colorful—take on the classic Mexican staple thanks to the blue…

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