Lyfebulb’s End of Summer Drinks!

Last Thursday we enjoyed an evening of Champagne, courtesy of Prestige des Sacres, cocktails made with be-mixed mixers, cookies to go from KNOW foods, and of course some wonderful food, service, and the prime location of a Lyfebulb favorite, Brasserie Ruhlmann.

We want to thank everyone who came out and showed what an incredibly strong community we are proud to be a part of. Our goal is always to improve the quality of life of those living with chronic illness in general, and type 1 diabetes in particular.

We hope that you will consider making a donation to the Lyfebulb Foundation to help fund future gatherings such as last week’s and to support patient entrepreneurship. Together we can make a difference in the lives of patients everywhere!

Side Orders: Fresh fruits burst with flavors

Photo by Contributed Photo /Times Free Press.

Our local farmers markets are beginning to bloom, filling up with deliciously fresh fruits.

According to cookbook author, pastry chef and bakery owner Lei Shishak, there’s no better way to enjoy them than in a made-from-scratch dessert, such as one featured in her recently released cookbook, “Farm to Table Desserts: 80 Seasonal, Organic Recipes Made From Your Local Farmers Market” (Skyhorse Publishing, $23).

“I started gardening in 2015 and immediately fell in love with growing my own fruits and vegetables,” she says. “I learned a lot from a neighbor who stressed the importance of growing organically. It was really this personal love of gardening that prompted me to write a book focused on farm-to-table recipes.”

But she cannot grow everything, so she frequents her nearby farmers market, and early summer is her favorite time to do so, primarily, Shishak says, for the first crop of strawberries.

“Farmers markets are such a wonderful environment,” she notes. “I love talking to the farmers directly and hearing their passion for their offerings.”

Anyone who’s visited Chattanooga Market or any other farmers market in our area knows well of which she speaks. With each visit, Shishak says, she gets motivated to create new recipes around crops grown by people who put the time and effort into raising them and bringing them to market to share.

When we shop at farmers markets, we support our local economy and consume food that’s healthier, tastier and packed with essential nutrients specific to our local environment.

“I believe that interest in healthier foods will continue in people of all ages who care about what goes into their bodies,” she says. “More areas are increasing the number of organic options available to consumers, and that healthy trend should continue as the results of eating healthier are felt by more and more people.”

She’s hard-pressed to come up with any one favorite fruit, but strawberries are among her favorites, mainly because so many of her friends and bakery customers at Sugar Blossom Bake…

15 of the World’s Healthiest Foods (That You’ve Never Heard Of)

When you type “world’s healthiest foods to eat” into Google, results range from blueberries to eggs to broccoli. You’ve been eating these same foods your whole life, and you’d probably eat more of them if all those recipes didn’t start to all taste the same. Where’s the variety? Are there foods with healthy fats besides avocados and nuts? Are there antioxidant-rich foods besides blueberries?

Chances are, you’ve only just begun to discover the variety of nutritious foods the world has to offer. You don’t have to keep eating the same boring foods to be healthy. It’s time to add more flavors — and health benefits — to your diet. These are some of the world’s healthiest foods you’ve probably never heard of. Start making your grocery list ASAP.

1. Mung beans

Mung beans poured from the sack
Mung beans promote a healthy heart. | iStock.com/aireowrt

Fish and avocados aren’t the only heart-healthy foods out there. Foods high in protein and fiber are also good for your heart. And plant-based foods like mung beans often have natural anti-inflammatory properties. This is likely due to the high fiber content, as this form of carbohydrate promotes slow digestion and discourages you from eating foods that might further irritate your gastrointestinal system. Use mung beans to create homemade falafel, a bean-based salad, or put a unique spin on traditional hummus.

2. Fenugreek

Fenugreek seeds or Fenugreek is Kasuri Methiis
Fenugreek’s taste is on the bitter side. | iStock.com/Manu_Bahuguna

Need a pinch of bitter spice in your life? Fenugreek is used as both an herb and as a legume. Today it’s most commonly used in European and South Asian dishes for curries and teas, and 100 grams of fenugreek yields about 323 calories, 6 grams of fat, 23 grams of protein, and 25 grams of fiber, making it a heart-healthy addition to any dish.

Foods native to the Mediterranean, including this one, are among the healthiest you can eat. The Mediterranean Diet has the power to decrease your risk of dying from heart disease and other related conditions, so eating foods that fit in with these recommendations — healthy fats, plus plenty of fiber — just makes sense. Add fenugreek to a spicy stew, or use it as a powder in your favorite homemade curry dish.

3. Yacon

whole organic Yacon roots
Yacon is filled with fiber and complex sugar compounds that promote healthy digestion. | iStock.com/PicturePartners

Turnips, carrots, and potatoes aren’t the only vegetables that grow underground. The most unfamiliar is probably the yacon. It looks like a potato, but is full of complex sugar compounds that promote slow digestion and may help regulate blood sugar, blood pressure, and your liver due to its high fiber content.

This vegetable grows underground like a potato, but tastes slightly sweet (different than a sweet potato, though). You can cook yacon and incorporate it into other recipes or eat it raw. Yacon powder and syrup are also often used as healthy alternative sweeteners (not the synthetic artificial sweeteners you’re thinking of) especially for controlling blood sugar. Make it a substitute for extra sugar in baking for a sweet treat that doesn’t go overboard.

4. Arame

Wakame salad
If you love Japanese food then you are no stranger to arame. | iStock.com/tbralnina

If you’re at all familiar with Japanese cuisine, arame isn’t a complete stranger to you. You’ve most likely seen it on a mixed salad or used as a garnish. Though it looks inedible, arame — long brown seaweed-like strands — have a sweet taste and plenty of nutritional benefits. A 50-gram serving will give you about half of your daily calcium intake and a quarter of your daily recommended iron intake. Since the Journal of Research in Medical Sciences says iron is lost daily as your body gets rid of waste, consider adding arame to rice or a stir-fry diet to prevent iron deficiency.

5. Goldenberries

Dried organic golden berries
You can eat goldenberries raw or cooked. | iStock.com/bjphotographs

Goldenberries, also called peruvian ground cherries, aren’t easy to find fresh in the U.S., but their health benefits are worth the effort. These berries are native to South America, where they are harvested, dried, packaged, and sold. According to Livestrong, goldenberries contain 80 calories per ounce, and they have zero fat, 3 grams of fiber, and plenty of antioxidants.

These berries taste a little sweet and sour, and you can eat them raw or add them to any recipe that calls for fruit. Bake them into a pie or a pancake, put them in your yogurt — you could even try adding them to a smoothie.

6. Teff

teff seeds
You can use teff on basically anything you can think of. | iStock.com/PicturePartners

Native to Ethiopia, teff is a versatile grain with a variety of health benefits. One cup of teff yields 255 calories, 50 grams of carbohydrates, less than 2 grams of total fat, and about 10 grams…

What is The Best Beach Body Workout Plan?

The summer is less than two months away. This is a good amount of time to produce some serious results. Here’s how to get started and avoid mistakes. Below is a step-by-step guide to get you fit.

Achieve weight loss with a team

To achieve weight loss you must set a specific goal and just as importantly, a deadline for that goal. A goal without a deadline is just daydreaming.

You can set any kind of goal. Lose a certain amount of weight, get into a certain clothing size, eat veggies X number of times everyday, drink X amount of water a day. It doesn’t matter what it is, so long as you can track it and it produces the results you are looking to achieve.

Next break it down into micro-goals. If you want to lose 10lbs over 10weeks that means you need to lose a pound a week. One pound seems achievable and the short timeframe gives you something to focus upon. Every thing you do that week will contribute to you losing that pound. This way you pay better attention to the activities that can help get you fit.

So set a weight loss goal, a clothing-size goal, or have a specific piece of clothing (e.g. jeans or a dress) that you want to fit into by summer.

Exercises that work multiple muscle groups at once are the most effective

Pick two ab, glute, and leg exercises. The more they make you huff and puff the better. Pick a certain number of repetitions for each exercise (10 reps for example). Now pick a certain number of rounds (one round is doing all the exercises once). So if you did 6 exercises of 10 reps for 5 rounds you would have a good workout.

Take no rest between exercises or rounds. That will get you into the after-burn zone. What is the after-burn zone? It’s where you keep burning fat and calories long after your workout is done.

Research shows high-intensity workouts like the format described above will have you burning fat for hours after it is done.

You could do sit-ups and crunches all day long to get great abs and there is nothing wrong with that approach. But if you want to spend the least amount of time for the biggest results, there is another approach.

Choose exercises…

11 Ways to Boost Your Energy With Food

Food & Wine: 11 Ways to Boost Your Energy With Food

What to eat for more energy

When Health asked what nutrition topic you need help with RIGHT NOW, the response was unanimous: eating for energy! You told us you feel run down and exhausted, and turn to sugar and/or caffeine to bolster flagging energy reserves.

Bad idea, says Dina Aronson, RD: “Fatigue breaks us down physically and emotionally and wreaks havoc on the immune system, making us more susceptible to illness, depression, and even chronic conditions like heart disease.” Moreover, proper nutrition and the timing of what you eat can do wonders to make you feel alert and powerful, says Cynthia Sass, RD, Health‘s nutrition and weight loss blogger. Here, new rules for eating for energy.

Eat more iron from plants

Certain nutrients, especially iron, may help women feel more energized. Nearly 10% of women between the ages of 20 and 49 are iron-deficient, which can cause fatigue and impair physical and mental endurance. Iron is needed to deliver oxygen to cells, and too little has also been shown to decrease immunity.

A recent study found that over 10 years, women who consumed the most plant-based iron were 35% less likely to develop PMS than women who consumed the least. Great plant sources of iron include beans, lentils, spinach, and sesame seeds; eating them with vitamin C-rich foods can boost iron absorption.

Eat the right food combos

Sass says the right formula for maximum energy is: fruit or veggie + a whole grain + lean protein + plant-based fat + herb/spice.

She calls it the ‘5 piece puzzle’ and it’s the premise of her book S.A.S.S! Yourself Slim. “Balance is key; your body loves to be in balance,” says Sass. “Giving it less of something it needs throws things off, as does giving it more than it needs.”

Skip caffeine

Despite the health benefits of tea and coffee, if you’re feeling run down, cut it out: “Caffeine gives a ‘false’ energy essentially, because it’s a stimulant,” Sass says. “And after it peaks,…

The Top 19 Best Sources of Plant Protein—And Why You Should Be Eating Them

Hey, we love a good burger or salmon dinner as much as anyone–but swapping in vegetarian proteins a few times a week can rack up the benefits to the planet and your body, plus, it ensures you’ll never get stuck in a sushi rut. Here are seven reasons for eating plant proteins, plus 19 of the best sources.

SURPRISING BENEFITS OF EATING PLANT PROTEINS

They Improve Metabolism and Longevity

According to research at Harvard University, people who eat plant protein have improved metabolism, decreased risk of obesity, and greater longevity. Each 3 percent increase in calories from plant protein was associated with a 10 percent lower risk of death.

They Can Mitigate Damaging Effects From Unhealthy Habits

That same study showed that the diet’s positive effects still persisted despite habits like smoking or having one too many glasses of vino. Of course, we’re not endorsing a drinking binge, but eating more plant protein can help if you do let loose from time to time.

They Have No Harmful Chemicals

Added nitrates and nitrites in processed meats are part of what makes them unhealthy (though nitrates occur naturally in some fruit, vegetables and grains, but they are not harmful). By choosing organic plant proteins, you avoid these chemicals, researchers explained. Also, a diet heavy in processed meat can cause inflammation, increasing the risk of disease.

They Are Nutrient and Fiber Rich

Pulses and legumes, such as lentils, chickpeas, dried beans, and soybeans, are rich in fiber, Maggie Moon, RDN, author of The MIND Diet, tells Clean Plates. A daily fiber goal is 25-30g per day, she says, and eating plenty of fiber from plant-based proteins will “reduce constipation and keep the digestive tract regular, due to its gut-promoting qualities.” Dietary fiber is not naturally found in animal protein, so this gives plant protein a huge leg up.

Plus, pulses and legumes are “also high in iron, zinc, B vitamins like folate, minerals such as magnesium, potassium and phosphorous, and they are naturally cholesterol- and gluten-free,” Moon explains. Plant proteins are a lower-calorie, nutritious option, and they can improve your digestive health by “fueling the good bacteria in your microbiome,” she adds.

They Fill You Up

All of that fiber easily fills you up and helps keep blood sugar levels stable,…

Eating Avocado May Help Prevent Risks Associated With Heart Disease

A new analysis of existing research shows that consuming the creamy fruit can help with metabolic syndrome, a constellation of diseases and symptoms that include heart disease and type 2 diabetes, high cholesterol and obesity.

Researchers analyzed more than 100 published studies that examined how consuming avocado can affect individual aspects of metabolic syndrome. They found that avocado, along with avocado oil or even peel, may have protective effects on the heart, including lowering “bad” cholesterol, reducing hypertension and lowering risk of obesity.

An avocado-rich diet had the most positive effect on “good” HDL cholesterol levels and may lower “bad” LDL cholesterol levels. That’s important because high levels of bad cholesterol is one of the biggest indicators of heart disease risk, according to the National Institutes of Health.

The researchers also noted that…

Eating clean is a lifestyle – learn how

Joyce Abady, owner of The Juice Theory in Long Branch, walks us through her process of making fresh almond milk.

Brian Johnston

Too many of us accept too low a quality of life as normal.

We deal with headaches, exhaustion, weight gain and more, but what many people do not realize is that these symptoms are not normal.

Our bodies were built to feel amazing every day, and the majority of us accept feeling tired, bloated and foggy brained on a daily basis.

Throughout the last 10 years, I’ve suffered from over a dozen chronic health issues including Lyme disease, PCOS, hypothyroidism, candida, C-diff colitis, leaky gut and more.

After spending many years without relief from Western medicine on a cocktail of drugs, I chose a different path with functional and integrative medicine.

I soon realized I wasn’t the only one suffering, and through my website TheHealthyApple.com, I started receiving thousands of emails from people who also were suffering and not finding answers to help them get to the root cause of their symptoms.

LEARN MORE: FIGHT INFLAMMATION

That’s when I turned my life around and learned how to address the underlying imbalances in my body instead of treating my symptoms with a Band-Aid approach. I never want anyone to go through what I went through for 10 very painful, exhausting years trying to figure out how to be healthy in a real way.

I want to hand over the keys to you to shortcut your journey to wellness and save you time, money and suffering in your journey to wellness with my cookbook, “Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body.”

Your important role

During my journey to wellness it dawned on me that if more people understood what an important role they play in their own health, they could change the quality of their life forever.

We have so much more control than we realize, and it starts with fighting inflammation by eating clean, whole and nourishing foods.

Detox is not what you think. It’s not a juice fast, it’s not about deprivation, and it’s not about starving yourself to be thin. Detox is about living a clean life and removing the toxins in your environment and foods that are causing silent inflammation in our bodies.

In my book, I outline how you can detox and fight inflammation on a daily basis starting with eating organic. When we eat organic we’re not pumping in growth hormones, antibiotics, pesticides and herbicides into our bodies, which is what happens when we eat conventional (non-organic foods).

These toxins in conventional foods that we ingest are one of the main causes of inflammation in our bodies. The goal of detox is…

Feels great to be healthier than thou

If the wellness craze upsets your eating habits and affects your relationships, reconsider the meaning of the term

I live in a family of health-fad addicts. One discovers miracle superfoods via the Internet and adds them to the daily juice he insists should replace regular breakfast.

Another wants me to try the meat and vegetable diet, where we sneer at potatoes and consign bread to the bin.

A third touts the virtues of ginseng oolong tea over coffee, inhaling the scent calmly from the most comfortable chair.

We should have all achieved a state of pure healthy Nirvana by now. Unless maybe the wellness-detox-health fads flooding the market aren’t the miracle cures they claim to be.

Maybe the problem is that we don’t stick strictly to the right diet. There are so many, it can get confusing.

The caveman or paleo diet promises to cure diseases – and eliminate flabby bellies – if eaters ignore the bounty of several centuries of agriculture and return to the way their caveman ancestors ate.

ST ILLUSTRATION: ADAM LEE

That doesn’t mean “eat as much as possible once food is found since food is not found every day”. The paleo diet means swearing off grains, refined sugar, maybe even dairy products, and making every meal a plate of meat and vegetables.

There is the vegan diet, where eaters ignore meat and dairy, but enjoy lentils and soya. Like paleo, it is often paired with the word “gluten-free”.

Those with coeliac disease eat gluten-free because they are intolerant to wheat. Others have their own reasons for submitting to the restriction, which, incidentally, cuts out high-calorie pastries that can contribute to a jiggling belly.

There is the raw food diet, based on the idea that subjecting vegetables and fruit to high temperatures destroys their natural goodness.

An extreme version of this is the cold-pressed juice fast, which I encountered at a gym.

A new convert, who also sells bottled juices, showed off his skinnier frame. Even as he vibrated slightly – either because of compressed energy or low blood sugar – he swore the liquid pressed from organic fruit and vegetables would eliminate all toxins from my body while providing all the nutrients I needed.

I thought it over at my favourite health food cafe. It is one of several near the gym touting the virtues of “real food” over the fried fishballs and laksa sold at nearby hawker stalls.

From the glass wall, I could see a competitor offering to return customers to a state of health through food without cooking oil and which contained no sugar, grains, dairy or MSG. I sat in a wooden chair under soothing yellow lights and ate organic mushrooms filled with soya cheese and lentil-based “meat”.

I felt a warm glow which might not have been from the caffeine-free herbal tea which accompanied my meal.

The glow of self-satisfaction has turned food fads into a multi- million-dollar industry.

Our relationship with food is cultural and personal. Some avoid meat for religious reasons, others shop for only meat marked as kosher or halal.

Diet is a way to define…

Fresh Fruit Protects Against Diabetes, Complications

Eating fresh fruit every day was linked with a lower risk for diabetes and diabetes-related vascular complications in a Chinese epidemiological study that included half a million people.

Among individuals without diabetes at baseline, daily fruit consumption was associated with a 12% lower risk for getting diabetes compared to never or rarely eating fresh fruit (hazard ratio 0.88; 95% CI 0.83-0.93; P<0.001); this corresponded to a difference of 0.2 percentage points in 5-year absolute risk, said a research team led by Huaidong Du, MD, PhD, of Oxford University in England.

The study found a dose-response relationship between fresh fruit and diabetes risk, with each daily portion of fruit consumed linked to a 12% reduction in risk (HR 0.88; 95% CI 0.81-0.95; P=0.01 for trend). This association was not significantly modified by sex, age, region, survey season, or a range of other factors including smoking, alcohol consumption, physical activity, body-mass index, and family history of diabetes, Du and colleagues reported online in PLOS Medicine.

Among individuals with diabetes at baseline, eating 100 grams per day of fresh fruit was associated with lower risks of all-cause mortality (HR 0.83; 95% CI 0.74-0.93), microvascular complications (HR 0.72; 95% CI 0.61-0.87), and macrovascular complications (HR 0.87; 95% CI 0.82-0.93) (P<0.001 for trend), the study found.

“To our knowledge, this is the first large prospective study demonstrating similar inverse associations of fruit consumption with both incident diabetes and diabetic complications. These findings suggest that a higher intake of fresh fruit is potentially beneficial for primary and secondary prevention of diabetes,” Du and colleagues wrote.

Previous studies of fruit intake and diabetes risk “were conducted primarily among Western populations and tended to combine fresh fruit with processed fruit (sometimes including also fruit juice), in contrast to focusing only on fresh fruit, as in our study. This may…

Diabetes: Nutrition

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Normally, our bodies break down the food we eat into sugars, or glucose, which is a necessary nutrient for our cells. When you have diabetes, the glucose doesn’t move into your cells as quickly, causing a backup of sugar in the blood, commonly known as high blood sugar. To manage your blood sugar levels, it’s important to understand which foods will raise your levels and to spread them out throughout the day to avoid a spike.

Taking steps to treat or manage diabetes doesn’t mean living in deprivation; it just means eating a balanced diet. The biggest difference in a diabetic’s eating plan and a healthy diet for non-diabetics is that you need to pay more attention to some of your food choices—most notably the carbohydrates…

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