How to Reset Your Health Routine This Fall

You’ve heard September called the “new January,” right?

Collagen vs Colostrum: Which is Better for My Health?

In the vast world of supplements, both colostrum and collagen have recently taken center stage leading many people to draw comparisons between the two.  Both of these supplement stars come in a powdered form, making them easy to add to smoothies, oatmeal, and even coffee and baked goods. Colostrum and collagen have both been championed for their anti-aging properties, aiding muscle recovery, and amplifying exercise benefits. While these two supplements’ benefits may be similar, the supplements themselves are actually quite different.  Let’s explore collagen vs colostrum, and what makes each unique:  What is collagen?  Collagen is the most abundant protein found in the body. It plays a crucial role in providing structure and support to various tissues, including the skin, bones, tendons, and ligaments. This protein is responsible for maintaining the skin’s strength, elasticity, and firmness, which is why it is often used in supplements to promote skin health and reduce the signs of aging.  Additionally, collagen supplements are also known for their potential to support joint health by maintaining the integrity of cartilage and reducing joint pain and stiffness.  RELATED TO: Why You Want To Eat These Beauty-Boosting, Collagen-Rich Foods, Starting Today! What is colostrum?  Colostrum is often labeled as ‘nature’s first food.’ This powerhouse substance, produced by mammals post-birth, is not only an immune-system supporter but also plays a pivotal role in promoting gut health and facilitating tissue repair.   Colostrum’s bioactive compounds support the growth and regeneration of various tissues. It contains immunoglobulins (like IgA, IgG, and IgM) that bolster our immune defenses, lactoferrin which has potent antimicrobial properties, and growth factors that aid in repairing and growing muscle and other tissues.  Additionally, colostrum supplementation has been shown to have a positive effect on gut health, particularly in healing leaky gut syndrome and managing gut-related diseases. Collagen vs. colostrum: What are the main differences? First, collagen is naturally found in our bodies, colostrum is not. Think of collagen as the body’s ‘glue,’ holding tissues together and ensuring their strength and elasticity.  However, after the age of 25, humans typically start losing about 1% of their collagen each year. This natural decline can be accelerated by factors like UV radiation, pollution, and poor diet.  The purpose of collagen supplements is to replenish what our body loses over time and combat age-related signs like wrinkles, joint pain, and weaker hair and nails. Additionally, collagen supplementation has been shown to promote wound healing and support the health of the cardiovascular system by keeping blood vessels flexible.  Colostrum supplements, on the other hand, target other organs and systems. Its immunoglobulins fortify the immune system, making it especially beneficial during flu seasons or when exposed to pathogens. Colostrum has also been shown to benefit those with leaky gut, aiding in restoring the gut’s natural barrier function. Additionally, its anti-inflammatory properties have potential applications in managing certain autoimmune conditions.  Here’s where they overlap: the growth factors in colostrum support cellular repair, muscle and bone growth, which is slightly similar to collagen’s role in maintaining structural integrity and facilitating tissue regeneration in the body. Colostrum also naturally contains some collagen and collagen precursors.  If you’re wondering if you could take both at the same time, the answer is yes! Many people combine them to maximize the health benefits, but always consult with a healthcare professional before starting a new supplement regimen.  RELATED:  The Best Supplements For Women So, what’s the ideal pick? The decision between collagen vs. colostrum is largely dependent on your health goals. If you’re looking to fortify your skin, joints, hair, or nails, collagen may be the go-to.  Meanwhile, those in pursuit of strengthening their immune system and gut health, may lean towards colostrum.  Bottom line: while both supplements carry their unique strengths, the choice between them is a personal one, dictated by your health goals and lifestyle. (Image: Shutterstock)

Unveiling the Surprising Benefits of Colostrum

The Miracle Milk Colostrum is everywhere lately—supplement bottles on the shelves, talk around the water cooler, stories in your instagram feed. What the heck is it, you ask? It’s the semi-miraculous first milk produced by mammals after giving birth. Often overlooked by adults, this nutrient-packed elixir serves as a complete source of nourishment for newborns, supporting their development and protection. But what if I told you that colostrum isn’t just for little ones? Buckle up as we explore its impressive benefits for adults too. The Vitamin Treasure Trove: A Complete Nutritional Powerhouse Colostrum is more than just protein; it’s a true vitamin treasure trove. Within its creamy goodness lies an array of essential vitamins, like vision-boosting vitamin A, nerve-nourishing vitamin B12, and bone-strengthening vitamin K. This impressive nutritional cocktail provides a natural boost to various aspects of our health, giving us more reasons to wonder why we are just hearing so much about it now. Colostrum’s Immune-Boosting Superpowers: Defenders of the Body Now let’s focus on colostrum’s immune-boosting superpowers. The high concentration of antibodies, including immunoglobulins and lactoferrin, act as the body’s cheerleaders, rallying the immune system to fend off infections caused by bacteria, viruses, and fungi. Colostrum is like having an army of superheroes guarding our health, and another way to tackle that tingle in your throat aside from your trusty oranges, elderberry gummies, and chicken noodle soup. Aiding Tissue Repair and Recovery: Your Body’s Personal Construction Crew Colostrum doesn’t stop at immunity; it’s a master at aiding tissue repair and recovery. Meet the bioactive components, such as epidermal growth factor (EGF) and insulin-like growth factors (IGFs), that work tirelessly to promote cell multiplication and tissue regeneration. Whether it’s healing wounds or recovering from surgery, colostrum is the ultimate construction crew for your body. Muscle Growth and Repair: Empowering the Fitness Enthusiast Attention all fitness buffs and athletes, listen up! Colostrum fuels muscle growth and repair. All that work you’ve been doing in the gym doesn’t have to be blood, sweat, and tears. It can be nurture and reset, too. Colostrum is the secret ingredient to a healthier, stronger you, providing the essential building blocks for robust muscles and an overall toned physique. Supporting Digestive Well-Being: An Anti-Inflammatory Superhero Are you looking to level up your gut game? Colostrum has got your back. It’s like an anti-inflammatory superhero, especially for those grappling with inflammatory bowel issues. Research reveals that colostrum’s bioactive compounds, including the superhero lactoferrin, can enhance gut function and nurture overall digestive well-being. Say goodbye to gastrointestinal woes and embrace a healthier gut environment. Safety and Considerations: The Wisest Path Before you dive headfirst into the colostrum craze, let’s discuss safety and considerations. Sourcing matters, so choose high-quality bovine colostrum supplements from reliable sources and grass-fed cows (bovine), which will provide compounds like immunoglobulins and growth factors. If you have a milk allergy, it’s best to steer clear. Although colostrum is generally well-tolerated, consulting with healthcare professionals is essential, especially if you have specific health conditions or are pregnant or breastfeeding. It’s important to note that colostrum supplements are not regulated by the Food and Drug Administration (FDA), so the quality and purity of different products may vary.  Conclusion: Embrace the Magic of Colostrum In conclusion, colostrum is far more than just the first milk for newborns; it’s a fountain of health benefits for adults too. From enhancing immunity to supporting tissue repair, promoting muscle growth, and nurturing gut health, colostrum is nature’s gift to our well-being. Let’s embrace this magical milk and elevate our journey to optimal health. Consider adding a high-quality bovine colostrum supplement to your wellness arsenal and embark on a path of vitality and wellness.  Remember, colostrum is not intended to diagnose, treat, cure, or prevent any disease. It is always best to consult with a healthcare professional before starting any new supplement. (Image: Shutterstock)

This Low-Histamine Food List Might Help Ease Your Allergies

You’ve probably heard about the anti-inflammatory diet, and of course are familiar with all the other “low” eating plans (low-carb, low-fat, low-cal … how low can you go?) but how about the low-histamine foods recommended on an antihistamine diet? Read on for more about histamines as a whole, who might benefit from leaning into a diet with more low-histamine foods, plus other ways—besides a low-histamine diet—to score similar allergy-relieving results. RELATED: What the Latest Science Tells Us About How Often You Should Eat Each Day A Brief Guide to Histamines Histamines are protein chemical messengers made in our immune system. These trigger allergy symptoms—those pesky itchy eyes, the running nose, the sneezes; you’ve likely been there, felt that. These histamines protect our cells from allergen invaders, and these symptoms are a signal to the body to rid itself of said allergen. In individuals without allergies, histamines rock at defending our healthy cells. However, if allergies arise, the histamines go level-10 and overreact to small things like pet dander, dust and pollen. Beyond allergies, humans can also suffer from histamine intolerance. This happens when the body can’t produce enough of a certain enzyme called diamine oxidase (DAO) to degrade these histamines. Histamine intolerance can be the result of diet, hormones, high levels of allergen exposure or gut health issues. Antihistamines block the histamine action within our bodies. Prescription and over-the-counter medications can come with side effects (Benadryl brain, anyone?)—and can be pricey and inconvenient over time. That’s why some doctors might recommend all-natural allergy treatment options instead. This may include eating low-histamine foods and making other lifestyle adjustments. RELATED: Can You Eat Away Allergies? The Low-Histamine Diet, Explained The Best and Worst Foods For Those With Histamine Intolerance While the histamine level in foods is impossible to quantify exactly, we know some things for sure. Items that are fermented tend to fall under the high-histamine food category. Most fresh and unprocessed foods, conversely, rank as low-histamine foods. You’ll note in the lists below that some very healthy foods (ahem, avocados!) can be high-histamine foods. So if you and your doctor decide to try a low-histamine diet, it’s best to do so in partnership with a dietitian or nutrition coach to ensure you’re not restricting any major food groups, vitamins or minerals. Often, a low-histamine diet will focus on cutting out high-histamine foods for up to three weeks, then reintroducing the categories one by one while taking note of reactions in a food journal. Since it can be very restrictive, it’s best to only follow an antihistamine diet (which means omitting all of the high-histamine foods below) for a limited time while consulting with your doctor and dietitian regarding your food journal tracking and the best path forward. RELATED: Diets Decoded: The Elimination Diet High-Histamine Foods Alcohol, especially red wine Aged cheeses Avocados Dried fruit Eggplants Fermented beverages, such as kombucha and kefir Fermented foods, including yogurt, kimchi and sauerkraut Processed and smoked meats Shellfish Spinach Other foods can trigger additional histamines to be released. These include: Alcohol Bananas Beans Chocolate Citrus fruit Energy drinks Some nuts, including cashews, peanuts and walnuts Papaya Certain teas, such as black, mate and green Tomatoes Wheat germ Low-Histamine Foods Dairy substitutes, including almond- and coconut-based products Eggs Fresh fruits (not citrus, papaya or bananas) Fresh meat and fish Fresh vegetables (except avocados, eggplant, spinach and tomatoes) Gluten-free grains, such as quinoa (yes, it’s actually a seed), brown rice, millet, sorghum and oats Olive oil Other Ways to Deal with Histamine Intolerance Besides a Low-Histamine Food Plan An antihistamine (or low-histamine) diet isn’t the only all-natural way to try to relieve histamine issues. Circling back to the beginning, an anti-inflammatory diet can actually help reduce symptoms. Remember when we talked about that histamine build-up that can occur? Well that happens in the body’s mast cells, which also release other inflammatory compounds when activated as an automatic response. So consuming anti-inflammatory foods such as fatty fish, olive oil, berries and leafy greens may help your mast cells chill out and prevent excess chronic inflammation. In addition, yoga, meditation and other mindfulness practices can ease limbic system impairment and allow your body to react in an overall calmer state to stressors of any kind. (Image: Shutterstock)

Histamine Intolerance and a Low-Histamine Diet

It seems like almost all of us are suffering from some type of food intolerance—or allergy—these days. But if you’ve explored both avenues thoroughly and still haven’t found the culprit for your bloating, constipation, headache or hives even, then you might look into the possibility of something called “histamine intolerance.” You also should get to know how a low-histamine diet might help to treat it. Below we share the science behind histamines, why some people are intolerant, plus how food (go figure!) plays a role in our relationship with these fascinating chemicals. What Are Histamines, Exactly? When you hear “antihistamine” you probably think of an over-the-counter allergy medication. But the body actually makes its own histamines; clearly a sign that they can’t be all that bad for us. Histamines are chemical messengers that are manufactured within our immune system cells, and are also found in certain foods we eat. Histamines act like guards, protecting the body from foreign invaders and getting rid of something foreign that’s bothering you (AKA an allergen). They’re the memo that tells our bodies to trigger an itchy sensation, a runny nose, watery eyes—whatever is necessary to get said allergen out of our system. They also communicate with the brain to trigger stomach acids to aid in digestion. Under normal circumstances, histamines are very good at playing defense. But when we have allergies, these histamines can easily overreact to typically harmless things, such as pollen or pet dander. This is when a doctor might recommend an antihistamine medication to tell our innate histamines to chill out. RELATED: Doctor-Approved Ways to Fight Allergies Naturally Histamine Intolerance 101 As much as it sounds like “histamine intolerance” might be an intolerance or sensitivity to the actual histamine, this condition actually refers to how our body reacts when it’s exposed to too much histamine. A histamine intolerance can look—and feel—a lot like seasonal allergies, so it can be hard to tell them apart. If you eat histamine-rich foods, you might get the sniffles, watery eyes, and itchy or flushed skin. But some of the more severe symptoms of histamine intolerance might clue you in that it’s not just your seasonal allergies this time. These symptoms can include anxiety or panic attacks, heart palpitations, a full-blown asthma attack, menstrual cycle irregularities or a drop in blood pressure. It’s estimated that about 1% of people have histamine intolerance, though that’s “a percentage that will possibly increase as more knowledge and diagnostic tools for histamine intolerance become available,” according to recent research. Histamine intolerance can be genetic or triggered by another medical condition. It’s usually related to abnormal levels of the enzyme diamine oxidase (DAO). When our bodies pump out histamines, we also make DAO, which helps break down the extra histamines in the body and the histamines that we consume via foods and drinks. DAO deficiencies, often caused by one of the following things, can lead to a histamine intolerance: Gastrointestinal (GI) disorders like Crohn’s disease, leaky gut syndrome, acid reflux or inflammatory bowel disease Liver conditions An unhealthy gut microbiome Chronic or severe stress Medications (some antibiotics, antidepressants, pain meds and GI drugs) may block DAO production In addition, as many as 17% of Americans suffer from mast cell activation syndrome (MCAS). Since its symptoms overlap with many other conditions, it often goes undiagnosed. Those with MCAS experience heightened allergy symptoms because mast cells release too often and too much. (Mast cells, which are part of the immune system, release substances called “mediators” when exposed to an allergen.) This results in inflammation, irritation, stomach discomfort, heart rate changes, headaches and more. Since these reactions are in response to histamine exposure, this population in particular may benefit from trying a low-histamine diet. A low-FODMAP diet has also been shown to be helpful for some individuals with MCAs. RELATED: Could the Low-FODMAP Diet Transform Your Digestion? What is a Low-Histamine Diet? Although we wish for—and scientists hunt to find—a definitive answer and a quick Rx, there’s yet to be a proven skin prick or blood test that can diagnose histamine intolerance. Since that’s the case, your doctor may recommend an elimination diet to try to discover if excess histamine is the cause of your symptoms. It’s tough to quantify exactly how much histamine is in a specific food or drink. Levels within the same type of food—cheese, for instance—can differ widely based on the additives it might include or how long it was aged. As a general rule, unprocessed foods tend to be low-histamine foods, while fermented foods and alcohol are high-histamine. For more details, read our post on low-histamine foods. RELATED: This Low-Histamine Food List Might Help Ease Your Allergies There’s no such thing as a histamine-free diet, but cooking at home rather than eating at a restaurant or ordering takeout can help you more easily control your histamine consumption. Worth noting: Histamine intolerance isn’t just treated through diet; addressing the gut microbiome, adjusting medications and reducing stress may also help move the needle. The Bottom Line Since low-histamine diets are essentially elimination diets, they can err on the restrictive side and don’t work for everyone who has histamine intolerance. It should be considered a short-term “trial,” during which you work with your dietitian and physician to embark on a reintroduction phase. Just remember, it takes about three to four weeks for histamines to clear out of your body’s tissue, so you want to totally eliminate high-histamine foods from your diet for at least 21 days. Then, slowly reintroduce a single food at a time, taking note of any that lead to worsening symptoms. (Image: Shutterstock)

Superfood Alert: Why We Love Sauerkraut and Why You Should Too

Should sauerkraut be your new go-to superfood? With all of its gut health and immune-boosting benefits, we definitely think this should become a fridge staple for everyone. What Exactly is Sauerkraut? Sauerkraut is not as mysterious as it may seem. It’s simply fermented cabbage. Fermented food has been a big part of many cultures’ cuisines for centuries, although probably less so for the average American. Similar to canning, fermentation is a process that helps to preserve foods. When foods are fermented, bacteria or yeast are introduced to break sugars down into simpler molecules such as alcohols and acids. This process can be as simple as placing vegetables in water with salt, or a starter culture is used. Breaking down the food does two things: it releases flavor and introduces tons of good microorganisms which can contribute to maintaining a balanced, healthy gut. When many of us think of sauerkraut, our minds immediately think of hot dog toppings, side dishes and condiments. However, sauerkraut is extremely versatile and can be used in all types of meals and recipes—not just as an add-on. RELATED: The Best Fermented Foods and How to Add Them to Your Diet What Are the Health Benefits of Sauerkraut Building immunity, focusing on mental health, healing your gut, and protecting your microbiome are some of the most important ways to achieve overall health and wellness. Believe it or not, sauerkraut—which is full of gut-friendly bacteria—can help support you in all of these areas. 1. Improve your digestion Because sauerkraut is a fermented food, it’s loaded with probiotics from good bacteria which help fight off bad bacteria and bring your microbiome back into balance. Good bacteria = good digestion. Fermented foods are like a secret weapon for diversifying your microbiome, which is exactly what we want for optimal digestion. The probiotics help break down your food, minimize bloating and gas, and help trigger regular bowel movements. Studies show that a daily dose of sauerkraut can even reduce symptoms of IBS. 2. Boost immunity and reduce inflammation Probiotics help support a healthy immune system because our bodies need a diverse microbiome to fight off damaging inflammation. Sauerkraut is full of immune-boosting probiotics and nutrients, especially vitamin C and iron. Additionally, the majority of the immune system is located in the gut! When you think of it that way, you can see why balancing your microbiome becomes extremely important. 3. Heal your gut We often read about healing our guts, but why do we need to heal our guts? Well, recent research suggests that the bacteria in the guts of Americans is changing. This may be happening because of the lack of microbiome diversity. This lack of diversity is due largely to three factors. The first is the rise of processed foods in the Standard American Diet. The second is the heavy use of antibiotics, which kill off the beneficial organisms in the gut along with the bad ones, according to Dr. David S. Ludwig, MD, Ph.D., of Harvard Medical School. The third reason is improved hygiene, which cuts down on the microbes we all get exposed to. These three factors work to create an imbalance between the good and bad bacteria in your gut, which leads to health problems. This unhealthy mix can weaken the walls of the intestines, which then start to leak their contents into your bloodstream. This condition is called leaky gut syndrome, or the more technical term: increased intestinal permeability. A leaky gut has been associated with a host of health problems, says Dr. Ludwig, ranging from asthma and eczema to schizophrenia and Alzheimer’s disease. Fermented foods, such as sauerkraut, can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking. 4. Increase your nutrient intake Cabbage is a nutrient-dense vegetable that becomes even more so when fermented. Plus, the nutrients are easier to absorb thanks to all the probiotics. Historically, sauerkraut was used as a source of nutrients when fresh food was harder to come by in the winter months. It’s full of lactic acid and tyramines, and plenty of vitamins and minerals including vitamins A, B, C, and K, iron, folate, riboflavin, thiamine, potassium, and calcium. It’s also a great source of dietary fiber, which can help aid in weight management by making you feel fuller, longer. Sauerkraut even has antioxidant and anticarcinogenic (or cancer-fighting) compounds. I mean, what doesn’t this amazing superfood do? 5. Improve brain health and mood At Nutritious Life, we talk a lot about the gut-brain connection. The gut is even considered a second brain because it has its own nervous system, the Enteric Nervous System (ENS), a network of more than 100 million nere cells lining your gastrointestinal tract. The main job of the ENS is, of course, digestion, but it’s also in constant communication with the brain. The majority of serotonin in our body is actually produced in the gut, which is one of the reasons why good bacteria are so important. Good bacteria are also linked to lower levels of stress and anxiety, so if there’s an imbalance, this can definitely affect our mood. Downsides of Sauerkraut With sauerkraut and other fermented foods, it’s important not to overdo it, and to listen to your gut—literally! Some people have strong intolerances to sauerkraut, and eating too much of it may cause some stomach pain and indigestion as a result of raffinose, a water-soluble carb found in cabbage, which our human small intestine isn’t able to digest. The great thing about sauerkraut is that you don’t need much to receive the benefits. About 1-2 tablespoons a day will do the trick. Also, if you’re watching your salt consumption, you may want to limit your sauerkraut consumption, as the fermentation process increases the sodium content of sauerkraut vs. fresh or cooked cabbage. It also has a very distinct flavor and texture; it’s typically a bit crispy, tangy, and salty, although sometimes it can even taste a bit

5 Amazing Health Benefits of Cantaloupe

Of all the delicious summer fruits, this super juicy melon is one we love to talk about. With so many health benefits, cantaloupe is the perfect ingredient to any nutrient-dense fruit salad you might fix for yourself or bring to a gathering of friends and family.  Sure, you can enjoy the health benefits of cantaloupe any time of year, but it’s best to eat fruits when they’re in season because that’s when they’re freshest and tastiest—and pack the maximum amount of nutrients. So grab one while you can!  Adding This Sweet Super Fruit to Your Diet Federal guidelines suggest we eat an average of 1 1/2-2 cups of fruit each day. While everyone’s needs are going to be slightly different (that goal might even be too much for some people), we do know that most of us are not consuming enough fruit.  If you’re looking to add fruit to your breakfast or mid-afternoon snack to make it one that’s packed with nutrients and that helps your body function at its best, cantaloupe is definitely on our list of favorites, and here’s why.  Top Health Benefits of Cantaloupe 1. It’s loaded with antioxidants, especially vitamin A and vitamin C. Many of us know how important antioxidants are to a healthy diet. They’re known to reduce cell damage and inflammation, which can lead to health conditions like heart disease, cancer, and more.  With a serving offering more than 100% of your recommended daily value of vitamin A, and just about 100% of your recommended daily value of vitamin C, cantaloupe is an easy way to get in your antioxidants at breakfast, lunch, or even an afternoon or evening snack. Vitamin C helps with maintaining and repairing body cells and tissue, which can prevent health conditions like heart disease and cancer, and it has been known to reduce symptoms of the common cold. Meanwhile, the vitamin A found in cantaloupe keeps your immune system functioning at its best, promotes healthy vision, glowing skin, and much more.  If that’s not enough reasons to love this fruit—hang on, there’s more!  2. It’s high in beta carotene and lutein, and zeaxanthin. When consumed, beta carotene either acts as an antioxidant or is converted to vitamin A, which helps maintain healthy eyesight and keeps your skin looking vibrant. Healthier, better-looking skin? Yes, please!  Cantaloupe also contains a couple of other powerful antioxidants, lutein and zeaxanthin, which help further prevent chronic eye diseases like cataracts. This amazing fruit just keeps getting better, right? 3.  It’s rich in potassium, which promotes optimal muscle function. At 10% of your recommended daily value of potassium per cup, cantaloupe provides a flavorful way to get this nutrient that you need for your heart, muscles, and everything in between. Snacking on cantaloupe is also a great way to restore some of those electrolytes you lost during your morning sweat sesh.  4. It contains 6% of the recommended daily value of fiber. When it comes to fiber, studies show Americans are not getting quite enough. With the recommended amounts at 20 to 30 grams of fiber per day (ideally directly from food), most Americans only get about 50% of that.  What’s so great about fiber? Well, for starters, it’s beneficial for improving digestion and preventing constipation, diverticular disease, diabetes, and even heart disease. Pretty great, right? It can also be a powerful tool for weight loss since a high-fiber diet can make you feel fuller for longer, leading to lower calorie consumption. Translation: eating more cantaloupe (and other foods high in fiber) may help promote weight loss. 5. Like many fruits, it’s high in water content. Hello, hydration! Cantaloupe is a whopping 90% water! Being hydrated makes it easier for your heart to do its thing, to pump blood to all the systems in your body that depend on it.  Adding cantaloupe to your diet is a great way to get even more water into your body throughout the day, without having to drink more. (Psst: You should be doing that, too, drinking lots of water.) But that’s not all. We could go on and on about why we love cantaloupe so much. For example, it also contains high levels of folate, which is beneficial for expecting mothers. Plus, it’s full of a bunch of other important nutrients, such as vitamin B6, magnesium and more. Take Advantage of Cantaloupe Benefits with These Recipes Yes, cantaloupe can be super-refreshing and absolutely delicious all by itself. But why not pair it with some other tasty, healthy foods and make it an ultra-nutritious meal? Here are a few recipes to get you started. Roasted Cantaloupe You can roast cantaloupe? Of course, you can! Cold, fresh cantaloupe is delicious, but have you ever tried roasting it? Check out this minimal ingredient recipe from The Joy Kitchen. Roasted Cantaloupe Salad If you like roasted cantaloupe all by itself, you’ll love this sweet and savory summer salad recipe even more. This salad tastes as wonderful as it looks, and it’s quick and easy to prepare. Cantaloupe Smoothie For a more refreshing summer meal, or any time of year, this cantaloupe smoothie is full of flavor and nutrients and can be whipped up in no time. It makes a simple, but nutritious breakfast, lunch, snack, dinner, or even dessert! Yum! Cantaloupe Salad with Mint, Lime, & Pepitas It doesn’t get more refreshing, or fulfilling, than this flavorful summer dish. It takes less than 30 minutes to prep and will be the talk of the potluck, for sure. Add a little more of this orangey fruit to your plate this season, and all year long, for better hydration, better skin, and better overall health!  

5 New Foods for Immunity

Most people think  of reaching for an orange when they start to feel under the weather, but vitamin C isn’t the only nutrient that supports immune function. Plenty of vitamins and minerals help our bodies fight off pathogens, AKA those unwanted outsiders that can cause the common cold, a not-so-cute infection, or even COVID-19.  Below, five immunity-friendly foods that bring serious health benefits to the table. One disclaimer: putting these foods on your plate doesn’t guarantee you’ll never get sick again (if only!). But eating a well balanced diet—along with proper hand washing, regular exercise, hydration and stress reduction—can make a major difference when it comes to immune support. Let’s eat well to feel well.  Elderberry Syrup While there isn’t a plethora of research on the antioxidant-rich fruit, elderberry has been used for centuries as a remedy for sinus and respiratory infections. Studies of the ingredient have produced mixed results, with some showing that elderberry syrup can shorten the duration of flu symptoms in sick individuals and others showing no benefits from the berry at all.  Here’s what we do know: the fruit is rich in vitamin C, which is proven to support immune function. There’s also little risk to dropping some high-quality elderberry extract on your tongue or drizzling the syrup in your tea if you’re feeling less than 100%. Just don’t consume the fruit in its raw form; it can actually be toxic if it’s not cooked. Our take? Elderberry syrup isn’t a magic bullet, but feel free to give it a try if you feel a scratchy throat or the sniffles coming on. We do want to note that there is more ongoing research on elderberry. The Department of Health and Human Services’ Center for Complementary and Integrative Health department has found preliminary research suggesting that elderberry may relieve symptoms of flu or other upper respiratory infections. Bell Peppers  Remember how we said most people think to reach for an orange when they think of vitamin C? While citrus is indeed a key source of the nutrient, plenty of other foods—like bell peppers—offer up even more of the water-soluble vitamin.  Just one half-cup of red bell pepper, for example, provides more than 100% of your daily value of vitamin C. Brussels sprouts, tomatoes, and strawberries are also great sources of vitamin C, which acts as an antioxidant to help drive down disease risk. Studies report that vitamin C may help prevent viral, bacterial and other infections by shortening the duration of colds and acting as a natural antihistamine and anti-inflammatory. So let’s get that immunity boost anyway we can!  Microgreens Microgreens are essentially baby plants. More specifically, they’re the immature greens produced from the seeds of various veggies and herbs. But don’t let their miniature size fool you. Research shows that the sprout-like plants are jam packed with nutrients.  Take broccoli microgreens, for example. A March 2017 study published in the journal Frontiers in Nutrition reported that broccoli microgreens served up higher concentrations of key immune-boosting nutrients like magnesium, manganese, zinc, and copper compared to the mature vegetable.  Best of all, you can grow them right in your kitchen with a countertop kit. Microgreens, macro benefits.  Salmon  When it comes to immune health, vitamin D is one of the buzziest nutrients on the map. Though the research has been mixed, a handful of recent observational studies have suggested that the lower one’s vitamin D levels, the higher their likelihood of experiencing severe COVID-19 symptoms. Friendly reminder: observational studies can only show associations, not causation, so we can’t say that eating or supplementing vitamin D in non-deficient individuals willower disease risk.  That said, more than 97% of American women consume less than the estimated average requirement for vitamin D, which is pretty significant considering the nutrient is essential for bone health, cell growth and—you guessed it—immune function.  How can you get your dose of vitamin D? Ten to 15 minutes of direct exposure to sunlight (sans sunscreen) a few days a week is option number one, though the optimal amount of time will depend on your skin tone. Supplementation is also an option. Talk to your doctor before  supplementing and also before going out in the sun especially if you’re at risk or have a history of skin cancer. When it comes to putting vitamin D on your plate, opt for oily fish like salmon, which is also high in anti-inflammatory omega-3s. Sardines, mackerel, egg yolks, and fortified milk and cereals are also great sources of vitamin D.  Kimchi  Kimchi lovers, rejoice! The fermented cabbage that’s a staple in Korean cuisine could support your immune system. Why? Kimchi is rich in probiotics, the beneficial bacteria that add diversity to the gut microbiome, which, along with gut-associated lymphoid tissue (or GALT), is said to house some 70% of our immune cells. Cabbage is also loaded with vitamin C. Throw some kimchi on top of your go-to grain bowl for a flavor kick and immune-friendly nutrients.  (Photocredit: Shutterstock)

Parent’s Guide to Flu Season in a Pandemic

As parents, many of us are familiar with our kids having a constant case of the sniffles, once it becomes cold outside. But, this year when our little ones fall under the weather—especially now that flu season is upon us—there’s more of a panic setting in.  COVID-19 symptoms manifest like those of the flu and it’s hard to decipher which illness they may be. To help us understand how we should handle these unprecedented times, and the best ways to keep our families safe this season, we talked to Dr. Nikolas Papaevagelou, a board-certified pediatrician in New York City.  He breaks down how each illness presents in children, when to keep our kids home, what to do when they do get sick, and ways to help protect ourselves throughout the flu season.  In addition to COVID, it’s also flu season. Many parents are going to be nervous if their child shows signs of sickness. Is there a way to tell the difference between flu and COVID symptoms? That is a complicated answer. The possible impact of co-circulation of COVID-19 with influenza is unknown. Unfortunately, the possible symptoms of flu and COVID-19 are very similar since they’re both respiratory viruses. For both viruses, the severity could range from asymptomatic to mild…all the way to severe illness. From my experience within the pediatric population, those I’ve treated with COVID-19 have not had severe responses to the virus. When it comes to the flu, the most common symptoms are fever, runny nose, sore throat, cough, malaise, chills, body aches, and sometimes diarrhea. These symptoms can last 10 days or more, and if a flu vaccine has been taken prior to getting sick, it can reduce the illness duration to just 3-5 days. In terms of COVID-19, the most common symptom is fever and diarrhea in younger children.  In older kids, you can potentially have a cough, runny nose, fever, diarrhea, chills, and body aches.  It’s important to note, because the test is uncomfortable and invasive, most pediatricians will only test kids if they are in close contact with someone that was COVID positive—so hard to account for asymptomatic. So, as the symptoms are so similar, it’s best to proceed with caution, talk to your doctor and potentially get a test if the symptoms are manifesting. Many parents have their kids in daycare. When do you recommend that our kids should stay home? Do sniffles count? The Department of Health recommendations are evolving almost weekly, if not daily, depending on uptick of COVID-19 in each state and city. Daycares, while still open, are instructed to look at the CDC for general guidelines; and, of course, their own state recommendations depending on their risk zone. My recommendations on when to keep your child home are similar to those prior to the pandemic. If a child has fever (temperature above 100.4F), a persistent cough, a constant runny nose, diarrhea, and/or vomiting—keep them home. Other non-covid related reasons to stay home are eye discharge and pink eye. Remember, the best thing for your child is rest, so staying home will be best. If our kids do get sick, when is it time to see a doctor? If a child is in daycare or school and gets sick, the only way to return to daycare is by getting a doctor’s clearance. Although it’s not necessary to get a COVID test every time your child gets sick, many daycares and schools will not allow a child to come back unless there’s a negative test. I would advise parents to check with the daycare for their rules and regulations and to see if COVID testing is necessary or just a doctor’s note.  What if they get a fever—how can we set their room up for faster healing? Should it be hot or cold? What about a bath or steam? What about the old wives’ tale of putting our kid’s face in the freezer for a cough (a lot of questions, we know!)?  For any fever, the use of antipyretics might be necessary if temperatures exceed 100.4F. But, other simple homeopathics can be used such as lukewarm baths, cold compresses on the forehead and armpits, and keeping the environment cooler to help bring a temperature down faster.  As for putting a child’s head in the freezer,that trick is often used for kids with a specific illness called croup which is inflammation of the upper airways, specifically the trachea or breathing tube. The cold air from the freezer (or out the window on a cold night) will sometimes help improve that cough. What if they don’t have an appetite? Should we be concerned if they skip a meal? Most commonly (and most likely) a child with a fever will have low appetite. Although good alimentation is helpful to improve an illness, do not panic if your child does not want to eat. It is normal, and they might start vomiting if you force feed them. Most importantly, keep them well hydrated by giving them lots of fluids such as Pedialyte, Gatorade, apple juice or water. The reason we often recommend “juices” instead of water is because a child not eating might become hypoglycemic and need sugar to help. Try to prepare something your child loves but light on the stomach such as soup, toast or pasta.  If our kids get a cold (not a fever), what are your tips to help them get better faster? The cure for the common cold is purely supportive, meaning lots of rest. Keep your child hydrated, and keep the room cool and humidified. Other simple things to do areuse a saline mist, and bulb suction the mucus out for infants and young toddlers.  If you have a nebulizer machine (usually used by asthmatics), you can use it with saline ampules to provide extra humidification. I sometimes use an antihistamine (such as diphenhydramine) to dry up the mucus, but you should consult with your pediatrician before using any medications.  For children over 6 years old, over-the-counter

What is Chicory Root?

Most people know, by now, that eating a high fiber diet may improve digestion and prevent blood sugar spikes. But, what you may not know is that there is a little root that has heaps of fiber and is found in some of your favorite foods. We’re talking about chicory root. Perhaps you’ve seen it on the ingredient list on your cereal box or favorite protein bar, but may not have given it much thought.  Well, we’re going to give you all the deets on this pretty little plant, and how it can benefit you (and also what to look out for).  WHAT IS CHICORY ROOT? Chicory root consists mostly of inulin fiber, and comes from a plant in the dandelion family. It is commonly ground and often used as a coffee substitute due to its subtle coffee-like woody and nutty flavor.  Other foods high in inulin fiber are leeks, asparagus, Jerusalem artichokes, onions, and garlic.  WHAT ARE THE BENEFITS? Chicory root is primarily composed of inulin, a fiber known for its prebiotic properties. You’ve probably heard about probiotics, the microorganisms that keep your gut happy. Prebiotics are essentially fuel for probiotics a.k.a. good bacteria. In other words, prebiotics feed the beneficial microbes in your gut—and almost half of chicory root fiber comes from the prebiotic fiber, inulin.   The most well-known benefit of inulin is that it aids digestion and helps with bowel movements. It has a mild laxative effect which relieves constipation and increases stool frequency without causing diarrhea. It also helps balance blood sugar and even lowers cholesterol. You can find other prebiotics in the skin of apples, bananas, onions, and beans.  And on top of all that, it’s also high in antioxidants. HOW DO YOU EAT IT? While the root is technically edible, it’s not something you would want to cook and eat straight up; rather, the bitter root is typically ground, roasted, and used as either an additive or a substitute for your traditional caffeinated cup of coffee. The powder form can be added to protein shakes or even used as a flour supplement for baking. It’s important to remember not to overdo it as eating too much can lead to excess gas and bloating (read more about the side effects below).  WHERE TO FIND IT? You can find organic chicory root in ground or powdered form at most health food stores, and from many online retailers. However, you will most likely see chicory root on the ingredient list of processed foods like your favorite cereals, cookies, or bars (that’s how manufacturers increase those fiber grams on the nutrition facts panel).  ANY SIDE EFFECTS?  There are loads of benefits with chicory root which has been regarded as safe by the FDA, but it’s not for everyone. In some cases, eating too much has been found to lead to excess gas and bloating. People with IBS may be more likely to suffer from those GI side effects, especially if they have a lot at once. There are also some rare cases of people with a chicory allergy. So how much is too much? Studies have shown that having up to 10 to 15 grams of inulin per day can increase populations of beneficial gut bacteria without causing bothersome side effects. (photo: Shutterstock)

What You Should Know About the Incredible Health Benefits of Mushrooms

Could ‘shrooms help you sleep? Or heal your gut?

7 Delicious Anti-Inflammatory Foods to Eat Daily

Knowing which foods cause inflammation and which foods are anti-inflammatory is one of the best ways to avoid illness and safeguard your overall health. (We know, it’s hard to have a conversation these days without the term “inflammation” coming up!) Picture this: chronic inflammation is like smoldering embers in a fire pit. When the wrong kind of fuel—AKA inflammatory foods that act like buckets of lighter fluid—is added, everything ignites and burns out of control, causing disease. Eating anti-inflammatory foods, on the other hand, is like stocking up on buckets of water to keep things from getting out of hand. And if ignition does happen, your body will be more equipped to fight the fire, since it’s got a supply of extinguishers—nutrients like antioxidants and organosulfur compounds—ready and waiting. RELATED: Inflammation, Explained: What It Really Is Supplements can help, too, but foods are generally more powerful since many contain several different anti-inflammatory components. (They’re the complete package!) Here are the seven anti-inflammatory foods you should add to your diet, now. 7 Anti-Inflammatory Foods 1. Extra Virgin Olive Oil Olive oil’s many health benefits are partially attributed to its ability to prevent inflammation. It contains oleic acid, a monounsaturated fat linked to reducing inflammation and is loaded with powerful antioxidants, the compounds that battle free radicals. Just be sure to reach for cold-pressed extra-virgin. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? 2. Garlic Organosulfur compounds in garlic have been found to inhibit inflammatory enzymes and to decrease production of inflammatory signaling molecules in the blood. 3. Broccoli This cruciferous veggie contains an antioxidant called sulforaphane, which has been shown to reduce levels of inflammatory compounds. It’s also linked to reduced risk of diseases like heart disease and cancer, which may be attributable to its anti-inflammatory powers. 4. Turmeric Trendy turmeric has a good reputation for a reason. It’s filled with curcumin, which acts as a powerful antioxidant to fight free radicals while at the same time lowering levels of enzymes that cause inflammation. It’s like the Superman of anti-inflammatory foods. 5. Cinnamon In addition to its brain health and blood pressure benefits, cinnamon contains cinnamaldehyde, an antioxidant that inhibits expression of inflammatory compounds. RELATED: Why You Should Add Spices to Every Meal 6. Strawberries Strawberries are kind of a do-it-all anti-inflammatory food. They contain a trifecta of powerful antioxidants—vitamin C, anthocyanin, and glutathione. That’s likely why studies have shown eating them regularly can reduce inflammatory markers. 7. Apples Apple skins contain anthocyanins (that’s where they get the red color), antioxidants that reduce inflammatory responses. Just don’t peel your apple before taking a crunchy bite.