health trends

Chlorophyll Fact Vs. Fiction: What You Need to Know About This Health Trend

You probably learned about chlorophyll back in middle school science class. Remember? Chlorophyll is the pigment that gives plants their green color. It helps plants to absorb energy from the sun during photosynthesis. But what does that have to do with your health and wellness? Well, like other compounds that give plants their color, chlorophyll is loaded with antioxidants. And antioxidants do all sorts of great stuff, like fight inflammation and help prevent disease. Yep! Regularly eating a variety of antioxidant-rich foods may lower your risk of certain cancers while also boosting your heart, brain and skin health. Not too shabby, right? RELATED: What Are the Health Benefits of Antioxidants But back to chlorophyll. You can get chlorophyll from plants and supplements. Some chlorophyll-rich plant foods include spinach, parsley and broccoli. If you’re looking to amp up your antioxidant game even more, you might consider taking a chlorophyll supplement. In supplement form you’ll find chlorophyll as chlorophyllin, which is a derivative of chlorophyll that is potentially better absorbed. You may see it on the label as sodium copper chlorophyllin. Chlorophyll is Having its Social Media Moment The hashtag #chlorophyll has racked up more than 200 million views on social media. All this recent hype can probably be tracked back to TikTok and Instagram because chlorophyll not only has a lot of potential health benefits, but it looks pretty! And, best of all, it’s easy to incorporate into a healthy routine. Like with any health trend, there are a lot of claims about chlorophyll flying around out there. So let’s see if we can break them down between fact and fiction, evidence and anecdote. People tout chlorophyll for the following benefits: Detoxing Boosting energy Clearing up skin/wound healing Improving constipation Preventing cancer Can Chlorophyll Do All This? Boosting your antioxidant intake and killing off those cell-damaging free radicals is one thing, but can chlorophyll live up to all its other hype? Let’s take a look claim by claim. Detoxing There’s little data to date supporting chlorophyll’s role in supporting our detox pathways. However, there are a couple of small studies linking an improvement in body odor with chlorophyll consumption. Boosting Energy If you’re taking a chlorophyll supplement and hydrating, the antioxidants could make you feel more energized. There’s no scientific literature on this but we definitely know about all the wonders of good hydration and how it can lead to feeling more energized. Clearing Up Skin and Healing Wounds There are a couple of small studies that link topical chlorophyll with improving acne and reducing the damaging effects of the sun. Great news! But that’s not all. Since the late 1950s, chlorophyllin (a synthetic version of chlorophyll mentioned earlier) has been added to some topical skin ointments that are used to promote wound healing while also reducing inflammation in the area, and controlling odor. Several studies have reported that these ointments work. Improving Constipation There’s very little scientific literature about the ability of chlorophyll to resolve gastrointestinal issues, constipation, metabolic disorders and more. Anecdotally, there are some claims that chlorophyll helps with weight loss, but there are not yet any large studies to confirm this. Preventing Cancer There is some evidence of chlorophyll decreasing the body’s absorption of a toxin that’s linked to an increased risk of developing liver cancer. There’s also some data tying the use of liquid chlorophyll to treat pancreatic cancer. Is Chlorophyll the Same as Chlorella? Some people equate chlorophyll with chlorella, but they’re not the same thing. Chlorella, which can be found in algae, is a good source of chlorophyll — along with protein, fat, carbs, fiber, vitamins and minerals! Sounds pretty amazing! But chlorella is not without its concerns and precautions. If you’re on a blood thinner, such as warfarin (Coumadin) or apixaban (Eliquis), chlorella might make it harder for them to work. And some chlorella supplements may contain iodine. So if you’ve got an iodine allergy, make sure to check the label. Is Chlorophyll Safe? While the jury is still out on all the potential benefits of chlorophyll, the possibilities of this supplement are intriguing. So does that make drinking a chlorophyll supplement a good thing? And are there any risks to taking chlorophyll supplements? As with most supplements, it’s important to talk to your doctor first to see if chlorophyll is right for you. And remember, it’s a supplement, not a replacement for your greens. Bottom line: It’s generally safe, but not a miracle either. (Images: Shutterstock)

2021 Nutrition & Wellness Trends To Try

Last year around this time, we were all wondering how the new decade would look. We were hopeful (daresay thrilled) about all the exciting things to come. Well, never in a million years would we have predicted what the year 2020 would be like. We went on a journey together, and we all learned something new. We baked (a lot) of banana bread. We learned new hobbies. We perfected the art of Zoom meetings (business on top, sweatpants on the bottom), and we felt a lot of feelings. For better or worse, 2020 taught us a lot. And, as the year comes to a close, health is top of mind for many. We need a fresh start—and that means prioritizing our mental and physical wellbeing. Each December, health, wellness, tech, and fashion companies alike report on what they predict we will all clamour for during the following year. Last year, it was CBD, kale, spiked seltzers, and the Keto diet. This year, mental health, immunity, and climate diets are at the top of the 2021 list. We’ve rounded up eight of the top trends we think will be big this year—with an added bonus. Our founder and expert RD, Keri Glassman, weighs in on just how effective they may be. Here’s to a fresh, healthy New Year! 2021 WELLNESS TRENDS Supercharged Wearables We love our fitness trackers (thanks to Apple Watch and Fitbit); but, in 2021 wearables are kicking it into high gear to track far beyond steps and sleep—i.e. respiratory rate and metabolic health. There are a couple companies who are making waves with their tech. Whoop, worn by athletes and olympians has been helping to track COVID-19 symptoms throughout the pandemic. Levels developed a bio-wearable, metabolic sensor that tells users how food is impacting their blood sugar levels. We are likely to see more companies getting on board with supercharging their devices as the year progresses. Keri’s Take: People like tracking things. The more information we have about our habits, the more we can change those habits. Most of us are used to using more tech—so if we can do it to take our health up a notch, even better! Postbiotics are the new Prebiotics We’ve all heard of probiotics, that “good” or “friendly” bacteria that keeps our microbiome healthy. Postbiotics (although they’ve been around forever) are new to the trend scene. A little bio of this important bacteria: postbiotics are leftovers of the fermentation process carried out by probiotics in the intestine. So, as probiotics feed on prebiotics, postbiotics are produced. Essentially, they are the “waste” of probiotics (I promise it’s not as gross as it sounds!) Postbiotics are found in any food which has been fermented by live bacteria such as kimchi, sauerkraut, tempeh, yogurt, and even pickles. Keri’s Take: We already know that the link between the gut and overall health is huge, and we are just at the beginning. I believe we’ve only learned a tiny fraction of what we’re going to learn in regards to the microbiome. Understanding postbiotics is another step in terms of understanding how our gut influences our health. Eat Your Microgreens We recently wrote about the benefits of starting an indoor herb garden, and microgreens were the #1 thing botanists and farmers were really excited about. While they aren’t new to the scene for nutritionists, they may be something others haven’t tried. Microgreens are basically baby plants that are loaded with nutrients. Studies have found they can help to boost immunity, aid in gut health, and can even lower cholesterol. You’ll see these microgreens in juices, smoothies, as garnishes, or on top of pasta or pizza! Keri’s Take: Microgreens are more nutrient dense than their more “mature” adult counterparts. This is a very simple way to add a mega dose of nutrient density to a meal along with a boost of flavor. Spice, Spice Baby According to Pinterest Predicts (its annual trend forecast), spicy foods are going to be taking over 2021—or as they put it, “bland is banned.” They’ve shared that searches for the “jalapeño pepper jelly recipe” and “hot honey recipe” have been on the rise which doesn’t surprise us (We’re putting Mike’s Hot Honey on basically everything!). This is a trend we can get behind. Not only has it been found to aid in weight loss, capsaicin, found in most hot spices works as an antioxidant, protecting cells from harmful free radicals that can cause cancer. Keri’s Take: I’m a huge fan of spices, in general. You get flavor which adds satiety; and, are virtually calorie free with the added bonus of antioxidants. So, whether it’s a hot and spicy kick like capsaicin adds or other spices such as cinnamon and nutmeg, I”m usually all for it. Your Morning Buzz Isn’t In the Cup Whole Foods’ annual trend report revealed that coffee isn’t just going to be enjoyed in your favorite mug. Java is going to be giving a “jolt” to a variety of foods. You’ll find it in granola bars, smoothie boosters, and even booze. Soon, you just may be enjoying a cup of coffee with some coffee yogurt parfait topped with coffee granola. Keri’s Take: I’m all for this trend if you don’t go overboard with it. Coffee is the #1 way Americans get their antioxidants. It often gets a bad wrap because so many of us add sugar and unhealthy creamers to our morning cups. But, in its whole form, coffee actually has a variety of health benefits. Mental Health Foods Otherwise known as the Brain Health Diet, experts have been studying how food impacts your mental health for years. After the year we’ve all had, our mental health is top on the list of priorities (finally!). While a proper self-care routine is necessary, what we eat has a huge affect on our mental health. Nutrition plays a critical role in helping to fight disease and activate our body’s defenses at every stage in our lives. And, even more, foods can actually

Tart Cherry Juice 101: The Many Benefits of This Delicious Juice, Explained

Just like many fruits, all cherries are a smart pick—packed with antioxidants, low in calories and rich in hydrating powers. But can its juice actually stack up? Science says yes, absolutely. RELATED: Is Celery Juice Good for You? This sour juice is made with ruby-hued cherries that contain 20 times more vitamin A and five times the level of antioxidants as sweet cherries. Get this: An 8-ounce glass of the juice is equivalent to eating about 100 tart cherries! The Many Health Benefits of Tart Cherry Juice Each 8-ounce glass offers the following macro- and micronutrients, according to the United States Department of Agriculture (USDA) FoodData Central nutrition database: 159 calories 1.5 grams of fat 1 gram of protein 37 grams of carbohydrates 33 grams of sugars 35 milligrams calcium 433 milligrams potassium Tart Cherry Juice Is an Antioxidant Champion As a whole fruit, cherries deliver a wide range of health benefits, including lowering your risk for certain cancers and acting as a natural anti-inflammatory. So it’s no surprise that the juice is no slouch either, thanks largely to the hefty dose of antioxidants we mentioned earlier. It’s especially high in anthocyanins, a powerful flavonoid that gives dark fruit their hue. On an average day, an American consumes 12.5 milligrams of anthocyanins, and a single 8-ounce cup of tart cherry juice offers about 60 milligrams. RELATED: 7 Delicious Anti-Inflammatory Foods to Eat Daily Tart Cherry Juice Helps Lower Blood Pressure Drinking tart cherry juice has been found to help lower blood pressure, according to a 2018 study done on seniors—and significantly, women and men were both included in the study. Tart Cherry Juice Helps Improve Sleep As demonstrated in this 2018 study, the juice improves sleep time and efficiency by increasing tryptophan availability. Tart Cherry Juice Reduces Post-Workout Soreness In a 2015 study done on trained athletes with a high-intensity cycling regimen, tart cherry juice reduced post-workout muscle soreness, accelerating recovery by reducing inflammation. Tart Cherry Juice Can Even Ease Symptoms of Arthritis In multiple preliminary studies, the juice appears to ease symptoms of two different kinds of arthritis. It provided relief for people with mild to moderate osteoarthritis in their knees. Meanwhile, it also helped older adults suffering with gout, an inflammatory condition caused by too much uric acid in the body; tart cherry juice lowers uric acid levels. How Much Tart Cherry Juice Should We Drink? Even though it does offer a range of health benefits, you don’t want to overdo it. Here’s why: Even though it doesn’t taste uber-sweet, each cup of unsweetened tart cherry juice still packs in 33 grams of sugar. Although it might not taste very sweet, that’s close to the amount of sugar you’d find in a 12-ounce can of Sprite. And although the juice has many benefits, one thing it loses compared to whole fruit is its gut health-boosting, appetite-squelching fiber. To score the biggest nutritional benefits, it’s ideal to vary your sources of anthocyanins and other antioxidants. In other words, don’t sip tart cherry juice alone — mix up your superfoods! RELATED: What Are Antioxidants and Are They Really That Important? With all of this in mind, we recommend sticking to 2 to 4 ounces of tart cherry juice per day, which you can stretch with club soda or sparkling water if desired. Where to Buy Tart Cherry Juice Most supermarkets and health food stores stock tart cherry juice. Before you check out, read the label (on the actual bottle or the online screenshot) to ensure that it’s 100% tart cherry juice with zero added sugars. Here are three varieties you can get delivered to your door: Indian Summer Montmorency Tart Cherry Juice ($3.88 for 46 ounces, walmart.com) R.W. Knudsen Family Organic Just Tart Cherry Juice ($8.29 for 32 ounces, target.com) Cheribundi 100 Percent Tart Cherry Juice ($29 for 12 8-ounce bottles, cheribundi.com) (Image: Shutterstock)