5 Healthy Reasons to Eat Chocolate (as if You Needed Them)

High-quality dark chocolate also comes with plenty of health benefits, meaning you can think of it as more than just a decadent dessert.

5 Ways to Fight Winter Skin With Food

Winter skin is upon us. Was that a collective sigh I just heard? When the temperature drops, we all love rocking cozy sweaters, colorful scarves, and fuzzy earmuffs. But the flaky skin, scaly patches, and hard-to-reach itches are the not-so-beloved aspect of this season. Rather than succumbing to winter’s wrath, try combatting winter skin from the inside out. Eating certain healthy foods and applying others topically can give your skin a smooth, rosy glow no matter how cold it gets. 5 Ways to Fight Winter Skin With Food 1. Tea Baby, it’s cold outside! So why not curl up with a warm cup of tea? While you might not be as thirsty in winter as you were during the summer heat, staying hydrated in the cold is equally essential. Drinking 8–10 glasses of water or tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover, and keep your skin young and fresh. Just be sure to combine drinking plenty of water and/or tea with applying plenty of moisturizer. Moisturizers help hold water in the skin’s top layer, so they work hand in hand with water. This translates into great, glowing skin despite the harsh winter weather. 2. Orange and Green Food No, we don’t mean M&Ms! Orange veggies, such as carrots, squash, pumpkins, and sweet potatoes, are full of carotenoids. Carotenoids increase our defense against the sun’s damaging UV rays (remember, it’s important to always use sunscreen for protection, even in winter). They also help prevent acne breakouts and flare-ups that can make your skin blemished and blotchy. Try a pumpkin yogurt mask for a little winter skin pampering. Green foods, such as kale and spinach, are full of vitamin C, which can act as a food equivalent of the fountain of youth. Vitamin C helps repair skin by building collagen that wards off those pesky wrinkles. Eat at least one orange and one green food every day and your skin will thank you! 3. Healthy Fats We love fat. We aren’t talking about the kind you find in pie and french fries, but rather the healthy fats found in salmon, avocados, and chia seeds. These foods contain omega-3 fatty acids, which aid in heart health and weight loss. But did you know they also give you healthy skin? They help reduce inflammation and prevent collagen breakdown (translation: less wrinkles). Looking for some healthy snacks? Simply mix 2 tablespoons of chia into your yogurt for an added 5 grams of omega-3s, or sprinkle some flax into a midday cup of oatmeal. One food that’s as good in your belly as it is on your face is avocado. Avocados contain monounsaturated fat and are rich in vitamins A and E. Vitamin E enhances your skin’s collagen production (leading to smoother skin) while sealing in vital moisture. Try this avocado face mask and let this double-duty powerhouse work its magic on your dry winter skin! 4. Colorful Fruit Fruits such as blueberries, blackberries, and cranberries are rich in antioxidants. Antioxidants not only fight damaging free radicals in your body, but they also can fight those winter skin blues! Antioxidants help protect your skin against damage caused by the sun and harsh cold weather conditions. Blueberries have the added benefit of containing compounds that slow wrinkles and the effects of aging. Think of antioxidants as your youth elixir, keeping you beautiful, ageless, and energized no matter what the weather has in store. 5. Salmon Not only is it a delicious source of protein, but salmon is also full of skin-enhancing omega-3 fatty acids. Omega-3s allow the skin’s ceramides to hold onto water more effectively. Ceramides act as the glue that keeps cells locked together, forming a barrier that keeps hydration in. When ceramides deplete, skin grows dry and irritated.  The healthy fats in salmon moisturize the skin from the inside out, reducing the inflammation that leads to dry skin and psoriasis. Salmon is also packed with vitamin E and zinc—both vital nutrients for maintaining supple skin (and strong hair and nails!).  Consuming salmon just twice weekly helps your skin hold onto its natural moisture, plumps your fine lines, speeds up the healing of breakouts and rashes, and prevents dehydration and roughness during harsh winter weather.  (Image: Shutterstock)

Nurturing Vision and Mind: The Lutein Connection

This article was written in partnership with OmniActive Health Technologies for its “Lutein for Every Age” initiative. When we think of good nutrition, our minds often wander toward thoughts of muscles, weight loss and perhaps heart and bone health. We often neglect what some see as the most important health outcome—good eyesight. While various nutrients contribute to overall well-being, there’s one unsung hero that deserves the spotlight—lutein.  Lutein is a crucial nutrient for maintaining eye and brain health throughout life from childhood to adulthood. The impact of proper nutrition on our eyes and brains is a critical aspect that deserves more attention. The Lutein Advantage for Eye Health The old saying that “eyes are the windows to the soul” might just hold more truth than we realize. Lutein, a carotenoid that acts as a potent antioxidant, plays a starring role in supporting eye health. Found abundantly in the retina— there is three times as much lutein in the retina compared to what is found in blood—lutein acts as a natural shield against harmful blue light and ultraviolet rays. These rays, which we encounter daily from screens and sunlight, can contribute to oxidative stress, accelerating the aging process and increasing the risk of age-related macular degeneration (AMD). Blue light penetrates deep in the eye impacting retinal cells directly. As we spend 10 hours a day on digital devices, lutein is critical for protecting eyes on a daily basis. Think of lutein as swooping in and acting as a protective big sibling, absorbing these damaging rays and neutralizing their potential harm.  But lutein’s role doesn’t end there. As an antioxidant, it fights inflammation and reduces oxidative stress, promoting a healthier environment for eye cells to thrive. Its unique presence in the eye also supports overall better visual function, aiding in tasks like glare recovery. During the developmental years, lutein aids in the formation of healthy eye structures, setting the stage for optimal vision, making childhood a critical time for intake as well. Adequate lutein intake in childhood can have a lasting impact, contributing to a reduced risk of vision problems as one ages. How much lutein is necessary?  So, just how much lutein should you be incorporating into your daily diet to reap these benefits? Adults should aim for 6 to 20 mg daily, but average intake is only about 1.7 from fruits and vegetables. As always consistency is key and regular consumption of lutein-rich foods can lead to long-term benefits for your eyes and brain. What foods are lutein-rich? Hopefully, you’re already consuming some of the delicious whole, real foods listed below. If not, you can let your eye health be your new motivating factor. Here are some foods high in lutein: Broccoli: High in lutein and other essential nutrients, broccoli makes for a nutritious addition to any meal. A couple faves are egg scrambles and air-fried broccoli. Corn: This summertime favorite not only adds a drop of sweetness to your plate but it also provides a dose of lutein. Eggs: The yolks of eggs contain lutein. Scrambled, poached, or hard-boiled, eggs are a high protein versatile option to enhance your lutein intake. Leafy Greens: Spinach, kale, collard greens, and Swiss chard are some of the most potent sources of lutein. Incorporate them into salads, smoothies, and cooked dishes for a nutrient-packed boost. Orange and Yellow Fruits and Vegetables: Think oranges, mangoes, and carrots. These vibrant options offer a tasty way to support your eye and brain health daily. Marigold Flowers: Extracts from marigold flowers are often used to create lutein supplements, providing a convenient option for those looking to bridge nutritional gaps. 80% of all cases of visual impairment are avoidable which is why consistent and daily intake of lutein plays a key role in visual function and protection especially from constant exposure to blue light. Incorporate lutein rich foods into your daily diet as a first line of defense. As insurance, supplementation is recommended. Lutemax 2020 is a patented formula containing all three macular carotenoids—lutein, RR-zeaxanthin, RS-zeaxanthin—in the same ratio found in the diet and naturally derived from marigold flowers. Eat your lutein rich foods and supplement with Lutemax 2020 to give your eye health and future of sight its best fighting chance.  If nutrients were a football team that contribute to our overall well-being, lutein is QB for eye and brain health. Its unique and specialized ability to shield our eyes from harmful light, combat inflammation, and support visual function underscores its importance in our daily diet. By incorporating lutein-rich foods into our meals and supplementing when necessary, we’re taking a proactive step towards nurturing our fragile vision and promoting a sharp, vibrant mind. Let’s embrace lutein as our nutrient MVP. (Image: Unsplash)

What is Moringa Tea and Is It Healthy?

If you’re plugged into the wellness world, there’s a good chance you’ve heard of moringa. This South Asian superfood has been pinned as a panacea and used to make products like powders, extracts and teas. Purported benefits of the moringa plant include its antioxidant, anti-inflammatory and anti-cancer properties, among others. Seriously, some Ayurvedic practitioners believe moringa has the power to treat upwards of 300 different ailments (think: high blood pressure, depression, and even cancer). But clinical studies on moringa, also known as the horseradish plant or the drumstick tree, are lacking. To help you sort through the noise, we’re breaking down the basics of moringa tea in particular. RELATED: What is Moringa, and Is It Really Good For Me? Read on for the nutritional value of moringa tea, health benefits of moringa, plus how to brew moringa tea at home. Nutrients in Moringa Tea Moringa tea is made from dried moringa tree leaves, which naturally serve up a slightly spicy flavor. Each part of the moringa plant delivers different health benefits. For example, moringa leaves are rich in key nutrients like protein, vitamins A, B and C, calcium, potassium and iron. Though not used in moringa tea, the plant’s seeds also contain more protein, plus anti-inflammatory omega-3 fatty acids. Also cool: the moringa plant is a great source of potent antioxidants like quercetin. RELATED: How to Incorporate Omega-3s Into Every Meal Health Benefits of Moringa Tea There are countless purported health benefits of moringa in general. Experts say the research best supports those listed below, but it’s important to note that these studies utilized moringa in the form of a powder or extract, not a tea. Additionally, though the studies mentioned below found correlations between moringa and the highlighted health outcomes, not all of the findings were statistically significant. It May Lower Blood Sugar Levels Research supports the idea that the moringa plant could potentially have anti-diabetic properties. A small study published in the journal Nutrients reported that adding moringa leaf powder to food reduced the blood sugar response to meals of study participants with diabetes. Unfortunately, the powder also significantly reduced the palatability of the food, per the researchers. It Could Reduce Asthma Severity A 2008 study from the Indian Journal of Pharmacology found that daily consumption of a moringa powder in water improved symptoms of bronchial asthma, including difficulty breathing, coughing and wheezing. It Might Have Anti-Cancer Effects Moringa extract may induce apoptosis. Translation: it may promote the death of toxic cancer cells, per research published in the Asian Pacific Journal of Cancer Prevention. Will Moringa Help Me Lose Weight? Early animal studies found that an extract derived from moringa leaf led to a reduction in body weight and fat accumulation in mice. Sure that’s cool, but we need a lot more research—especially in humans—before we can draw any conclusions about the success of moringa for weight loss. Friendly reminder: there is no magic bullet for weight loss, so moringa tea alone won’t melt pounds. Go ahead and include the herbal ingredient in your diet if you’d like, but focus more on practicing health-promoting behaviors, like eating a diet packed with fruits and veggies, hydrating adequately, and exercising regularly for long-term results. Risks of Moringa It’s unlikely that a cup of moringa tea will deliver a high enough dose of the plant to pose health risks. However, more concentrated forms of moringa, like extracts or supplements, could potentially interact with medications used for conditions like hypothyroidism, diabetes, and high blood pressure. If you take medications for any of these health conditions, talk to your doctor before regularly integrating a cup of moringa tea or a moringa powder. How to Brew Moringa Tea To brew moringa tea at home, simply add a moringa tea bag to one cup (or eight ounces) of boiling water and steep for approximately 10 minutes. We love blends that combine earthy moringa with refreshing herbal accents like spearmint for the perfect sip. (Image: Shutterstock)

These Health Benefits of Spinach Will Make You Want to Eat it at Every Meal

Popeye was onto something when he ate this superfood by the can. Often eclipsed by its trendier produce aisle neighbors kale and “supergreens,” the health benefits of spinach prove that you shouldn’t overlook the tender leafy green. Discover more about the origins of spinach, how much spinach to eat plus easy and tasty ways to add more to your diet (yes, even if you’re not so fond of the flavor!). RELATED: Confessions of an RD: I’m Not Even Close to a “Perfect” Eater  What is Spinach, Really? Spinach is technically part of the chenopodiaceae family, making it a cousin to beets, chard and quinoa. Spinach generally comes in one of three varieties—savoy, semi-savoy and smooth leaf—and its flavor is a mash-up of the bitter beet greens and just-a-hint-salty chard leaves. Although fresh spinach is available all year at the supermarket, it’s best and in season between March and June. A 2-cup serving or raw spinach has the following nutrition information, according to the USDA’s FoodData Nutrition Database: Calories: 12 Protein: 2 grams Fat: 0 g Carbohydrate: 2 grams Sugars: 0 grams Fiber: 2 grams Sodium: 40 milligrams The USDA defines a cooked serving as 1-cup of cooked spinach, which offers: Calories: 49 Protein: 6 grams Fat: 1 gram Carbohydrate: 8 grams Sugars: 1 gram Fiber: 5 grams Sodium: 412 milligrams The Biggest Health Benefits of Spinach In addition to being low in calories and fairly high in fiber, spinach is an excellent source of several vitamins and minerals. Vitamin C, which promotes glowing skin and bolsters the immune system. Vitamin K helps blood clot properly (in other words, if you have a cut, this ensures you don’t bleed too much) and maintains bone strength. Research suggests that people low in vitamin K are at increased risk of osteoporosis.  Folic acid assists with normal cellular function and tissue growth, and is especially important for pregnant women. Iron, which is an essential mineral that aids in hemoglobin production so the body’s tissues can receive enough oxygen.  Calcium for strong bones and proper communication within your nervous system. (Note: If you’re prone to kidney stones, work with a registered dietitian to determine the ideal amount of greens, including spinach, to include as part of a healthy diet.) Other compounds in spinach—including lutein, kaempferol, zeaxanthin and quercetin—can help support eye health, reduce chronic inflammation and lower risk for certain cancers.  RELATED: Brain-Healthy Foods to Help You Focus Better Today How Much Spinach Should We Eat? The Dietary Guidelines for Americans suggests you aim to eat 1 cup of leafy greens (spinach or otherwise) each day as part of your recommended produce servings of 2 ½ cups of vegetables and 2 cups of fruit. At Nutritious Life, we suggest focusing on getting in greens twice a day (for example, a handful of spinach in a smoothie for breakfast and Romaine on your lunchtime sammie) to easily meet your needs and reap all benefits.  Seek out fresh spinach that looks fresh and is medium to dark green in color. Refrigerate and store spinach in a loosely-packed, fully-sealed bag or container. Don’t wash the leaves until you’re ready to consume them, as that may speed up spoilage. Stored dry and at the proper temperature, spinach should keep well for about 4 days. If cooking raw spinach, frozen spinach or canned spinach, opt for steaming, sautéing or microwaving spinach rather than boiling to preserve the nutrients. (The latter allows the vitamins and minerals to leech out into the water.) Frozen and canned spinach both have longer shelf lives and should be just as nutritious as raw, as long as no additional sodium or other additives are included. Check the ingredient list, which should have as few ingredients as possible. And, remember to go for BPA free cans if you go that route. RELATED: The 7-Day “Eat Your Greens” Challenge  How to Eat Spinach Any Meal of the Day Nope, you don’t have to eat it straight from the can like Popeye or as plain ol’ raw greens. (We’re not about that crazy low-cal “detox” life!) If you’re feeling indecisive or are unsure of how to get your fix of this superpowered leafy green, pick one of the meal ideas below featuring a homemade and/or healthy-ish store-bought option that features spinach in a unique and delicious way. Breakfast Banana Spinach Turmeric Smoothie  Spinach Banana Pineapple Smoothie Lunch Chicken Stir Fry with Spinach and Bok Choy Dole Spinach Miso Crunch Premium Salad Kit ($4.49, instacart.com) Veggies Made Great Spinach Bake ($3.49, instacart.com) .com) Snack Cooked Spinach and Pine Nuts Good & Gather Spinach Dip ($3.99, target.com) Strong Roots Spinach Bites ($4.99, instacart.com) Dinner Broiled Salmon with Spinach Spinach Salad with Pomegranate Dressing Dr Praeger’s Spinach Littles ($4.99, target.com) (photo credit: Shutterstock) 

Why Mustard is the Ultimate Condiment

You probably  already love mustard for its ability to add a kick of spicy, vinegary flavor to just about any sandwich, meat, or dressing. But, did you know it’s also super good for you? Made from ground mustard seeds, this favorite hot dog (nitrite free of course) topper is always an “it” condiment due to it being low in calories and nutrient dense. Every squeeze will give you a dose of essential minerals like magnesium and hard-to-find selenium, as well as powerful antioxidants and phytonutrients such as: Glucosinolates: a group of compounds found in cruciferous vegetables like broccoli, cabbage, brussels sprouts, and mustard, that are broken down during digestion into several health-promoting compounds. Two glucosinolates found in mustard are: Sinigrin: current research shows its potential anti-cancer, antibacterial, antifungal, anti-inflammatory and wound-healing properties. Isothiocyanate: a phytonutrient that may prevent cancer cells from growing and spreading. In this study completed in mice, isothiocyanate successfully inhibited the growth of bladder cancer cells.  While basic mustard is typically made with simple ingredients like ground mustard seeds, vinegar, lemon, and salt, you can also find unexpected (and tasty!) varieties to take your meals to the next level. Just be sure to look out for some not-so-healthy additions like excess sodium, sugar, artificial ingredients and unhealthy preservatives.  Whether you like your mustard drizzled onto hot dogs, smeared onto sandwiches, or stirred into dressings, you’ll want to check out these super delicious mustards for a boost of flavor and nutrients. Needless to say, you’ll be doing your taste buds and your health a favor next time you reach for the mustard. Ketchup, who? Plochman’s Spicy Hot Horseradish Mustard Horseradish not only adds an extra spicy kick to this brown mustard, but it also provides another dose of glucosinolates. Double up on this health-promoting group of compounds and enjoy this mustard’s unmatched taste.  Terrapin Dill Pickle Mustard It’s the combo you never knew you needed until now. Crave-worthy dill pickle meets smooth Dijon mustard and creates a condiment you’ll love on anything from sandwiches to potato salad.  TruffleHunter Black Truffle Mustard This mustard can even make a hot dog taste gourmet. Mineral-rich black truffle adds a delicate savory flavor that will add next-level depth to any dish. And, you’ll definitely impress your friends with this one.  Woeber’s Jalapeno Mustard Try this mustard when you want some Mexican flair. Simply made with mustard seed, salt, spices, and jalapeno peppers, you can be confident you’re getting delicious flavor without any artificial preservatives or additives. Perk up any dish with just a smear of this mustard. Fallot Walnut Dijon Mustard Heart-healthy walnuts bring a super delicious nutty flavor to this mellow mustard. Try this one when you want a unique mustard that you can use on just about anything.  (photo credit: Shutterstock)

Can You Really Boost Your Immune System With Food?

Ask Keri: Does my diet affect my immune system? I’m seeing so many mixed things during this coronavirus pandemic!  Keri Says: As COVID-19 sweeps the nation, many people are wondering what they can do to stay healthy. But there has been some mixed information about whether or not you can boost your immune system with food. Here’s the deal: Your diet provides many essential nutrients your immune system needs to function properly, but consuming high amounts of certain foods won’t necessarily offer additional benefit. On the flip side, a diet loaded with unhealthy foods can cause inflammation, which compromises your body’s immune system. The confusion lies in the term “boost,” which infers that you can supercharge your immune system by consuming certain foods or supplements. Does diet influence immunity? Yes. Does eating certain foods make your immune system function better in the absence of a nutrient deficiency? Maybe not. What the Research Says Nutrients like vitamin C and zinc have been touted for their immune-boosting capabilities and potential to alleviate the common cold or flu. Vitamin C plays an essential role in the immune system by promoting the production of white blood cells, acting as an antioxidant to protect the body from damaging free radicals and strengthening the skin’s barrier against pathogens.  RELATED: What Are the Health Benefits of Antioxidants?  A 2013 systematic review of 29 trials found that daily vitamin C supplementation was able to reduce the risk of getting a cold for extremely active people like marathon runners, but it did not reduce the incidence of colds in the general population. Similarly, a very limited number of randomized trials suggest that supplementing with zinc, which plays an important role in immune cell development and signaling, may reduce the duration of colds by 33 percent. That said, we need more research in different populations and with different doses and supplement types.  Antioxidants and probiotics have also been promoted as immunity-boosters for their ability to reduce disease-causing inflammation and act as a barrier against pathogens, respectively. While these nutrients definitely play a role in the immune system, there is no strong evidence directly linking these nutrients to an enhanced immune response. The reality is that the immune system is extremely complex and there’s still a lot that researchers don’t know when it comes to diet and immunity. It’s also important to note that research on the cold and flu cannot be extrapolated to the coronavirus. Any companies stating that their food or supplement will protect or prevent COVID-19 are making false claims that have not been researched. Nevertheless, eating a well-balanced diet rich in nutrient-dense foods will ensure you’re consuming the essential nutrients your body needs to maintain a healthy immune system. Fruits and vegetables like peppers, oranges, leafy greens, carrots, and berries are great sources of gut-friendly fiber, vitamin C, and many inflammation-fighting antioxidants. Whole grains, legumes, and shellfish provide zinc, while yogurt and fermented veggies pack in beneficial probiotics. What’s more, if your diet is loaded with these filling, health-promoting foods, it also means there’s less room for the inflammation-causing stuff, like sugar.  The Bottom Line This is really a matter of semantics. No, food doesn’t “boost” your immune system in the sense that extra nutrients probably won’t improve your immune function if you don’t have a deficiency. That being said, the immune system does rely on essential nutrients derived from food, so eating a nutritious diet is one way to support a strong immune system.  Ultimately, there’s still a lot of research that needs to be done to understand the exact relationship between lifestyle factors and immunity, but eating your fruits and veggies (plus sleeping well and hydrating!) never going to hurt.   (Featured photo: Shutterstock)

What Are Antioxidants and Are They Really That Important?

Ask Keri: What Are Antioxidants, and How Do They Fit Into My Healthy Lifestyle? Keri says: Over the past decade, the term “antioxidant” has basically become shorthand for healthy. Ask someone to explain why a superfood is super? Antioxidants. How to reduce inflammation in the body? Antioxidants. How to prevent disease? Antioxidants. But people often ask me this question: What are antioxidants, really? And are they as important as food manufacturers, nutritionists and scientists make them out to be? Here are the basic facts on the powerful nutrients, which, yes, you really do want all up in your diet 24-7. What Are Antioxidants, and What Do They Do? Many nutrients fall into the category of antioxidants (the “good guys”). These include vitamins A, C and E, and minerals such as selenium, copper and zinc. Most are found in plants—including fruits, vegetables, whole grains, herbs and spices—and in foods with healthy fats like nuts, and beverages like tea and coffee. Put simply, antioxidants are substances that protect your cells from the harmful effects of molecules called free radicals (the “bad guys”). Free radicals are produced when your body breaks down food. They can also be the result of environmental exposures such as tobacco smoke, the sun, radiation, or chemicals found in food and skin-care products.     Think of a free radical as a pinball careening around inside your body, constantly smashing into other cells, disrupting normal cell functioning. The cells can’t do their jobs properly because these guys keep storming the gates. If the body isn’t able to defend itself and the free-radical production becomes excessive, it leads to damage that contributes to aging (yes, including wrinkles), heart disease, cancer, Alzheimer’s and other diseases. Antioxidants are the first line of defense to prevent that from happening. I like to think of them as little molecules flying through our bloodstreams wearing capes, like superheroes. When they encounter free radicals, they neutralize them (by using their powers to do things like donate electrons to balance out the unpaired electrons that cause the free radicals to wreak havoc, but that’s getting technical). How To Include Antioxidants in Your Diet All of that is to say that these molecules really are pretty incredible, and eating foods that contain them as often as possible is a great idea. One way to determine a food’s antioxidant power is by checking its ORAC (Oxygen Radical Absorbance Capacity) score. The ORAC scale is a way to determine which foods are richest in antioxidants. It essentially measures how well the components of a food mop up free radicals in the bloodstream. It’s not a perfect scale, but it is a reference point. Here’s a tip. You’ll find the highest antioxidant values attached to colorful, plant-based foods such as blueberries, kale, cinnamon, turmeric and … dark chocolate! In other words, most antioxidants are found in the healthy foods you should be eating anyway for other important nutrients. This is why your overall focus should be on maintaining a nutrient-dense diet that’s filled with a variety of fruits, veggies, whole grains and spices. This way, you’ll be taking in a variety of powerful antioxidants naturally, without going overboard at every meal. (Images: Adam Jaime, Mikey Boyle via Unsplash)

What Is Moringa, and Is It Really Good For Me?

Q: What is moringa, and does it have major health benefits? A: Like many of the superfoods that take a turn in the spotlight (acai! matcha!), you may have heard that moringa is about to cure everything that ails you. After all, the plant is often referred to as “the miracle tree.” But while it does have a pretty impressive nutrient profile, adding it to your smoothies won’t magically guarantee good health. Here’s what you need to know. What is moringa? The moringa tree is native to South Asia and grows crazy fast in tough climate conditions. It produces “drumstick” pods, which are seeds that can be eaten like peas or pressed into oil. Its small, round leaves can also be eaten fresh, or dried and powdered. Most people in the U.S. ingest the leaves as a powder added to smoothies. Practitioners of Ayurveda, India’s ancient system of medicine, believe the plant can help to prevent or alleviate symptoms in 300 diseases, which brings us to … What are moringa’s actual benefits? Western medicine definitely hasn’t come close to verifying moringa’s ability to prevent all those diseases (there are, in fact, very few top-notch clinical studies on the plant), but moringa does have a lot going for it nutritionally. It delivers high doses of iron, vitamin C, potassium, and calcium. Some studies have shown it may fight inflammation and it also contains lots of powerful antioxidants. Research has also shown it may reduce some risk factors for diabetes and heart disease, and it has many other promising potential medicinal uses. The takeaway? Moringa is certainly good for you, but it’s no magic bullet and isn’t easy to find. If you want to buy a green powder that lists it as an ingredient and boost your smoothie with it, go for it. But if you’re eating lots of dark, leafy greens and antioxidant-rich berries, you’ll also be fine without it. Remember that supplementing your diet with the most nutrient-rich foods is just one small component of a healthy, balanced lifestyle. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning (Image: Shutterstock)

4 Superfoods You Should Definitely Be Eating

When you hear the word superfoods, your mind probably goes right to kale and blueberries, right? Well it’s time for some other “new” superfoods to make it to your Instagram feed. I recently shared four of my faves with Rachael Ray, and you may want to add them to your repertoire of nutritional superheros in place of your old worn out go-tos. Because let’s face it, you can never have enough superfoods on your plate! 4 Superfoods You Should Definitely Be Eating Matcha: Use this bright green powder to replace your morning coffee. Matcha is made from whole tea leaves that are ground into powder form. Since you’re consuming the whole tea leaf (versus steeping and dumping a tea bag) matcha provides you with a super dose of antioxidants  – 10 times the amount of traditional green tea. The high levels of both ECGC (a type of catechin) and polyphenols will provide you with anti inflammatory benefits, may improve your blood pressure and play a role in cardiovascular health. Matcha contains caffeine as well the amino acid known as l-theanine. This combination will help to improve your mental alertness and help you focus without the 3:00 p.m. crash you usually get from downing your daily dose of java. Add this powder to warm almond milk to replace your morning latte, blend with Greek yogurt, add to smoothies or even sprinkle on popcorn. Ghee: Use this to replace traditional butter. Ghee is a type of clarified butter that you’re definitely going to want to add to your grocery list. This creamy spread has more short and medium chain fatty acids than traditional butter. What does this mean for your bod? The calories from these fats are burned faster so the energy the ghee provides is more quickly utilized. These healthy fats also benefit your gastrointestinal health and ghee also has more vitamin A, D, and E than the traditional stuff, meaning it can help repair damaged skin, improve your vision, and even help balance your hormones. Use ghee anywhere you would typically use butter. Swipe a teaspoon on a slice of Ezekial toast in the morning, or drizzle a tablespoon over veggies before roasting. The higher smoke point makes it safe to cook at high temps, too. Black Rice: Toss the white stuff, and go for this instead. Slightly lower in calories and higher in protein, white rice pales in nutritional value (and color) compared to its darker rice counterpart. It’s packed with antioxidants called anthocyanins (this is what gives it the dark color) that have been shown to reduce your risk of cardiovascular disease and can improve cognitive function and mental decline. Use black rice to replace white or brown rice. Top a cup of black rice with beans, diced tomatoes, roasted corn, avocado, and grilled peppers to make a super fast and nutrient-packed burrito bowl. Chickpea Flour: This flour could be the new whole wheat. Made of nothing more than simply ground chickpeas, this flour is versatile, wheat free, gluten-free, high in protein, and a wallet friendly option compared to other gluten free flours (I’m looking at you, almond flour). So you can try chickpea flour if gluten makes your stomach turn, or even simply to keep you fuller longer after meals, thanks to its high protein content. Commonly known as ‘socca,’ this chickpea flour crepe recipe is simple, healthy and delicious and the perfect vehicle to be topped with veggies and enjoyed (or try it sweet by adding a little vanilla and cinnamon to your batter).

3 Best Foods for Healthy Skin

Healthy skin is one of those things we all want, but many of us have trouble getting. Blemishes…zits…pimples…are you cringing at even just the thought of them staring back at you in the bathroom mirror this morning? It’s a topic most people like to avoid. It’s important to take care of your skin, and your mind might already be thinking of cleansing and hydrating properly as two of your go-to strategies. But what you choose to eat is also a huge contributing factor to having healthy skin! A varied diet rich in whole foods is great for skin health, and I’m giving you 3 of the BEST foods to help you clear up your acne and prevent future breakouts. These 3 healthy skin foods are rich in selenium, vitamin C, bioflavonoids, and omega-3s which act as antioxidants in the body to help fight inflammation and reduce the occurrence of blemishes (along with a whole host of other health benefits!). Clear skin with a side of heart health, anyone?

Nutritious Life, Life’s Abundance and the Best Supplements

My mission in life is to help as many people as possible take their nutrition up as many notches as possible, so they can live their most Nutritious Lives. It’s really that simple. Everyday I seek opportunities to help me accomplish my mission, and weigh opportunities that are presented to me to help me do this. When the opportunity arose to partner with Life’s Abundance to create a line of the best supplements you can find that were organic (when necessary), completely GMO free, at a cost that’s accessible to most people, and that I could be 100% involved in choosing the ingredients for, it was a no-brainer. Yep, you read that right. I helped choose every single ingredient that went into these supplements. I’m so ridiculously excited about this, and I know you will be too once you finish reading this! In over a decade of counseling clients in my private practice in NYC, thousands of people have come to me because they’re tired, stressed, overweight, unfocused, unmotivated, and feeling like they aren’t the best version of themselves. We live in an age with amazing medical breakthroughs that save people’s lives, except we’re sicker, fatter and unhealthier than ever. We’re overfed and undernourished because we choose convenience over wellness and our habits are shot! I believe that having a solid nutritional foundation (and this doesn’t have to compromise convenience or taste!) combined with the other pillars of a Nutritious Life can help anyone attain and sustain a healthy body, mind and life. Each of the products I created with Life’s Abundance contributes to building that solid foundation in some way. So, if you or someone you know is trying to take their nutrition up a notch, I’m glad you’re here. Why I Partnered on a Line of the Best Supplements   We all know we should eat better and increase the nutritional value we get from food on a daily basis, but many of us either don’t know how or we simply can’t make it happen. Sometimes, it’s just not realistic to get all the vitamins and minerals we need from the food we eat, especially with issues of depleted soil, eating processed and overcooked food, and not eating enough fruits and vegetables. This is why I’ve been recommending supplements for years –  because they supplement what is hopefully a healthy diet to begin with. Think of them like insurance for your body – they won’t replace solid nutrition, but when your body needs a little extra help, you’ve got it. There are a handful of supplements that I’ve always recommended to my clients because I think they’re the most important ones for optimal health, so naturally they were the first products we developed, and we focused on formulating them in an easy to digest way.   Fish Oil Liquid Fish Oil Capsules Plant Protein Powder Greens Blend Multivitamin Probiotic Minerals & Antioxidants We carefully handpicked each and every ingredient – if it’s in there, it’s in there for a reason – and left out any that posed a health concern or just flat out didn’t need to be included. Supplements aren’t for everyone, especially those that are already eating an incredibly clean diet or are following a plan that guarantees they’re getting in all the vitamins and minerals they need. But they’re great for anyone that doesn’t fit those categories, no matter how close or far from that end of the healthy eating spectrum they are. By adding supplements to your daily routine, you may start to feel a little healthier and more motivated, which can slowly make you become more mindful of what you eat. When you learn to make better food choices and feel better in your body, it’s a game changer for your whole your life. Feeling good comes from the inside (mentally and physically), and creating change in your wellness routine can happen without deprivation. These products are not a diet – they’re intended to be incorporated into your diet and your life to support your overall health, not just for 30 days, but for a lifetime. This is why I’ve incorporated them into my pillars of a Nutritious Life philosophy. Why I Partnered with Life’s Abundance   I’ve had many opportunities to get involved with other companies before, but I never wanted to work with a company that I didn’t believe in or that didn’t share my same values and goals. When I met the team at Life’s Abundance it was clear we shared the same beliefs about health and wellness and our goals were in sync. They’re an employee-owned company and they take a great deal of pride in doing solid work. They’ve been providing top quality products for pets since the 90s and a select group of dietary supplements for people since 2003. The introduction of these new products we worked on together represents a significant expansion of their dietary supplement line. Life’s Abundance is known for making top notch products, having awesome customer service, and taking care of their people. And by people, I mean their employees, distributors, and customers. Pretty much everyone. Distributors? Yep. They give people an opportunity to help support themselves and/or their families, have a little more freedom and a lot more fun by welcoming passionate people like you and me to become independent distributors for their products. What’s better than helping people live more nutritious lives and earning a great income while doing it?! Why You Should Partner With Me   I love, as in L-O-V-E what I do. In over 10 years of counseling clients one on one in my private practice and reaching millions of others via national TV, I know how incredibly difficult it can be to make healthy choices and to change your diet and lifestyle. This is why I lovvvvvve making it easier for people! I also know that I’m very lucky to earn a living and support my family doing something that I am so uber passionate about. And I