Let me simplify the entire process for you and provide you with the only recipe you need to remember.

The Ultimate Smoothie

If you have these basic elements in your fridge, pantry, and freezer at all times, you’ll be able to put together a great-tasting and highly functional blended meal. This recipe will provide you with a full spectrum of macronutrients and a load of micronutrients to help fuel your day and recover from your workouts. And you can always add on or tweak various ingredients to your taste and needs.

RELATED: 5 Nutrient-Packed Smoothies of 5 Ingredients Each

Yield: Serves about two

Ingredients:

• 16 oz almond milk (or coconut water or water)
• 1-2 handfuls greens (spinach, kale, chard, collards)
• 2 bananas (preferably frozen – just peel a bunch of bananas, put them in a Ziploc, and freeze overnight)
• 2 cups frozen berries (blueberries, strawberries, raspberries, blackberries, or a blend)
• 2 tablespoons chia seeds (or flax seeds)

Optional add-ons:

• Plant-based protein powder (both chocolate and vanilla flavors work well)
• Supergreens like chlorella, spirulina, etc.
• Beets (raw)
• Dates (for sweetness)
• Frozen broccoli
• Maca powder

Method:

1. If you have a high-speed blender like a Vitamix, combine all ingredients together and blend on high. If you have a less powerful blender, you might need to put ingredients in one at a time (liquid first) and blend each until smooth.
2. If you need more muscle-building calories after a workout, add some protein powder. If you’re looking to pack as many micronutrients as possible into your smoothie, incorporate any of the other optional add-ons.

Photo courtesy of Jeff Taraday.

The post The Only Smoothie Recipe You’ll Ever Need appeared first on Breaking Muscle.

Natto

Natto is by no means a new food. It’s been a traditional and popular, yet polarizing health food for centuries in Japan. About 7.5 billion packets of natto are sold each year. It’s clear that many people love it and eat it daily (it’s a popular breakfast staple), but some people just can’t stand the stuff.

Natto is essentially steamed soybeans that have been fermented with a bacteria called Bacillus subtilis and then aged for about a week. The resulting product looks like the soybeans have been covered in some sort of stringy slime (my wife said they look like alien eggs). This can be off-putting for some. The smell is even more of an issue for others, as it resembles the aroma of well-worn socks or an extremely strong cheese.

The Taste of Natto

I’m somewhat on the fence about natto’s palatability. I’ve tried it a couple times and the smell and texture are definitely tough to get used to. Natto is usually eaten with steamed rice, soy sauce or tamari, and chopped green onions. I had to douse my bowl with tamari to get the natto all down, which meant the sodium content of my meal skyrocketed.

For most people, new foods and flavors typically take about ten to fifteen tries to become familiar. While I’ll definitely try natto again sometime soon, I’m not really looking forward to it much. (By the way, in case you’re wondering, the worldwide natto federation is not paying me for this article, despite my “glowing” reviews.)

Even thought natto might be a tough food to stomach or at best an “acquired” taste, its unique nutritional profile might have you consider trying it anyway.

The Great Things About Natto

Excellent source of both vitamin K1 and K2 – Vitamin K1 can be found in green leafy vegetables, but few foods contain both K1 and K2. Both vitamins can help regulate blood clotting and improve heart health. And Vitamin K2 has been shown to possess significant anti-carcinogenic qualities, possibly helping to reduce the risk of prostate cancer by up to 35%.¹

Nattokinase for heart health – Natto is the only dietary source of nattokinase, an enzyme that also helps significantly with regulating blood clotting, and which has been shown to have a profound beneficial effect on protecting our bodies from heart disease and hypertension.²

Natto is a micronutrient powerhouse – In addition to vitamin K, natto contains sizeable amounts of vitamins C and B, as well as riboflavin, folate, B6, and even B12 (vegans rejoice). On top of that it has generous amounts of minerals such as calcium, magnesium, phosphorous, potassium, zinc, copper, and even iron (100g of natto contains 8.6 mg of iron). It’s also full of fiber to help you feel full on fewer calories.

Probiotics – Since Natto is a fermented food, it contains a whole host of beneficial bacteria, especially Bacillus subtilis, to aid in digestion and help to maintain a healthy gut flora balance.

Give Natto a Go

If you’re adventurous enough to try unusual foods, give natto a shot. You may even end up loving it instantly as some people do. Just take it right out of its package and put it on top of some steamed brown rice, add some tamari and chopped green onions, and maybe even use a little hot sauce. This meal will provide you with a nearly complete package of nutrients, some hard-to-find enzymes, and some powerful health benefits.

References:

1. Nimptsch K, Rohrmann S, Linseisen J, “Dietary intake of vitamin K and risk of prostate cancer in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition (EPIC-Heidelberg).” The American Journal of Clinical Nutrition. April 2008.

2. Kim JY, Gum SN, Paik JK, et al. “Effects of nattokinase on blood pressure: a randomized, controlled trial.” Hypertension Research. August 2008.

Photos courtesy of Shutterstock.

The post Natto: The Most Amazing Food You’re Not Eating appeared first on Breaking Muscle.

The organic food industry has grown bigger and bigger, yet so many people continue to be confused by the industry, the word, and what it does and doesn’t mean. Hopefully I can clear up some of these issues and help you make a more informed decision as to whether organic foods are worth your extra dollars.

Can Processed Food Be Organic?

Let’s get one thing out of the way. There are a lot of heavily processed foods with the “organic” label on the front of their packages. While they may contain between 70-100% organic ingredients, processed food is still processed food. These foods are not optimal for nutrition, so there’s really not much of a difference if the processed food you’re eating is organic or not.

I always advocate for the inclusion of as many whole foods in our diets as possible, so for the purpose of this article, I’m going to be exclusively addressing whole produce and minimally-processed packaged foods.

What Does “USDA Organic” Mean?

According to the USDA website:

Certified organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives…Produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest.

Sounds good right? But who is enforcing these rules and are there any factors that may corrupt the system? 

According to Kip Pastor’s award-winning documentary, In Organic We Trust, the term “certified organic” has become a marketing tool. What was once a grassroots movement has become a thirty billion dollar corporate industry. Because the certified agents responsible for ensuring organic farmers are utilizing proper practices charge farmers additional money to retain their organic label, these agents are essentially incentivized to preserve organic certification even if a farm is cutting corners and not quite meeting standards.

But despite the drawbacks, Pastor comes out in favor of organic foods in his documentary, and I agree with him. Surely there are some significant flaws in the system, but that doesn’t mean that every food labeled organic is bogus. There are plenty of smaller farmers and even larger corporations continuing to adhere to high quality and pesticide-free farming standards.

Does Organic Produce Have Higher Nutrient Content?

It’s hard to make sweeping generalizations about what has become a massive industry, but various studies have suggested that organic produce does tend to have higher micronutrient content than produce sprayed with pesticides.¹

Why might this be the case, aside from the argument of better soil quality, which might not always be true? Scientists suggest that because organic plants are exposed to pests and forced to deal with them, they much build up greater natural defenses to survive, which translates to higher antioxidant and other phytochemical content. 

How Dangerous Are Pesticides Really?

We know pesticides are bad for us. According to the EPA and studies done on farmers who work with pesticides, the majority of pesticides in use are linked with various cancers and Parkinson’s disease.^2,3 But for those of us who aren’t spraying pesticides all over the place and are merely consuming low levels of pesticide residue found on conventionally farmed produce, how much of an effect do these chemicals have on our health? 

The general consensus is that the consumption of large amounts of whole plant foods, organic or not, has a massively powerful effect on lowering cancer and other chronic disease rates, and many scientists argue that the effect of pesticide residue in our diets is minimal, with the exception of a couple populations – pregnant women and children. Recent studies have linked certain pesticide exposure found on produce such as corn, berries, apples, grapes, and peaches with ADHD, low birth rate, and developmental problems in children.^4,5

What Foods Are Most Important to Buy Organic?

Every year, the Environmental Working Group publishes two lists known as the Dirty Dozen and Clean Fifteen, the foods that test for the most and least pesticides. The Dirty Dozen are foods that are more important to buy organic and the Clean Fifteen are safer to buy conventional. 

The Organic Take-Home

So, let’s see where we’re at now. We’re not sure if organic produce is always organic. Pesticides might not pose a serious risk to adults. And the benefits of ingesting whole plant material, organic or not, outweigh any risks. So should we forget about the organic thing and just buy whatever we can afford?

Now that you’re armed with this information, the decision is really up to you. Personally, I still buy organic produce whenever I can, especially the fruits and vegetables on the EWG’s Dirty Dozen list. Organic produce typically tastes better to me, and the evidence that organic produce contains higher nutrient content and the fact that it’s better for the environment are enough for me to be convinced.

What are your thoughts? What foods do you always buy organic and why? Please post to the comments below.

References:

1. Baranski, M., et al. “Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses.” British Journal of Nutrition. September 2014.

2. Brown TP., et al. “Pesticides and Parkinson’s disease–is there a link?” Environmental Health Perspectives. February 2006.

3. Zahm SH, Blair A., “Cancer among migrant and seasonal farmworkers: an epidemiologic review and research agenda.” American Jourmal of Industrial Medicine. December 1993.

4. Rauch SA., Braun JM., Barr DB., et al. “Associations of prenatal exposure to organophosphate pesticide metabolites with gestational age and birth weight.” Environmental Health Perspectives. July 2012.

5. Bouchard MF., et al. “Attention-Deficit/Hyperactivity Disorder and Urinary Metabolites of Organophosphate Pesticides.” Pediatrics. May 2010.

Photos courtesy of Shutterstock.

The post Organic Produce: Is It Really Worth It? appeared first on Breaking Muscle.

While it’s true these dishes are horrible for you and are likely partially to blame for the obesity crisis in this country, the potato has been a victim of the company it keeps. In reality, a potato can be incredibly healthy if prepared the right way, and is one of the most cost-effective ways to obtain clean energy and a host of micronutrients.

Glycemic Index Is Not Everything

If we solely paid attention to GI, which measures the rise in blood sugar in a person over the two to three hours following the consumption of a food containing 50 grams of carbohydrate, foods like peanut M&Ms, Nestle Quick, and even pure fructose would be considered health foods since they have relatively low GI scores.¹ In other words, low GI doesn’t necessarily equate with healthy and high GI doesn’t necessarily mean unhealthy. 

In addition, boiled potatoes are a highly satiating food, meaning they leave you feeling very full and satisfied in comparison to other foods. In fact, they rank the highest on the satiety index. On top of that, add the fact that whole foods are rarely eaten in isolation (unless you consume a mono or fruitarian diet, which is not part of the discussion here), and the condemnation of potatoes because of their high GI is overly simplistic and not scientifically sound.

Even the Whole30 recently allowed white potatoes into their program. Choosing to allow or disallow potato-based foods by modes of preparation, rather than potato color. Meaning, chips and fries are out, but all potatoes prepared in healthy manners are in.

Performance Enhancing Potatoes

Now let’s take a look at all the nutrients potatoes house within. Potatoes are loaded with vitamin B6, required for over a hundred enzymatic reactions including amino acid synthesis and the breakdown of glycogen in our muscles and liver. You might even say that potatoes are a performance enhancing food for athletes. 

Potatoes are also an excellent source of dietary fiber, potassium (more than bananas), copper, vitamin C, phosphorus, and manganese, along with a wide variety of antioxidants, carotenoids, flavonoids, and other phytonutrients such as kukoamines, which have exhibited powerful blood-pressure lowering properties.³

Explore All Colors and Varieties

So, if the potato’s reputation has suffered from the popularity of unhealthy preparation methods, what are the healthiest ways to consume potatoes? First of all, its worthwhile to note that there are many potato varieties aside from the common russet, including Yukon gold and purple potatoes. Purple potatoes in particular have been shown to have powerful anti-inflammatory effects. For all varieties, boiling, baking, and steaming are the healthiest ways to go.

Here’s a simple nutrient-dense recipe for a satisfying loaded baked potato, which can be used with any variety of spud out there, including sweet potatoes. There’s no reason to be scared of potatoes and this recipe just might help ease you back in to spud consumption.

The Healthy Loaded Baked Potato

Makes two servings.

Ingredients:

• 2 baked (or boiled) potatoes or sweet potatoes
• Guacamole (or Trader Joe’s guacamole hummus)
• Salsa (homemade or low-sodium preferred)
• 1 can no-salt-added black beans, drained and rinsed
• 1 bag organic frozen corn
• Optional toppings: jalapenos, sliced black olives, green onions

Directions: 

• Heat up the black beans with the corn in a medium saucepan until warmed.
• Split your baked potato down the middle and slather on some guacamole, then add a scoop of corn and beans along with the other toppings of your choice.

References:

1. Foster-Powell K., Holt SH., Brand-Miller JC., “International table of glycemic index and glycemid load values: 2002.” American Journal of Clinical Nutrition, July 2002.

2. Mendosa, D. “What Really Satisfies.” Mendosa.com. Accessed August 24, 2014.

3. The World’s Healthiest Foods “Potatoes.” whfoods.org. Accessed August 24, 2014.

4. Greger, M. “What is the Healthiest Potato?” nutritionfacts.org. Accessed August 24, 2014.

Photos courtesy of Shutterstock.

The post Potatoes Are Not Evil appeared first on Breaking Muscle.

A Cholesterol Conversion

Back in 2003, Dr. Kim A. Williams had concerns about his high cholesterol even though he was eating a diet that would seemingly be approved by the AHA. His diet consisted of “chicken, fish, no skin, no fried food, and no red meat.”

While Dr. Williams acknowledges that the relationship between the consumption of dietary cholesterol and blood cholesterol levels is complicated and can vary greatly from person to person, he decided to eliminate foods containing cholesterol – animal foods – from his diet.

Within six weeks of becoming vegan, his LDL cholesterol dropped from 170 to 90. While Dr. Williams is not advocating for the College of Cardiology to start promoting a plant-based diet (he says there needs to be larger and more extensive studies done first), he does recommend a plant-based diet to his higher risk clients because he knows it will improve their heart health.

If you’re following a diet with little red meat and are still struggling to keep cholesterol levels down, you may want to follow in footsteps of Dr. Williams and try a plant-based diet. Even if you don’t want to totally give up animal products, there’s no doubt that including more plant-based whole foods in your diet will be a positive for your health.

But where will you get your protein? Here are the five best and easiest to incorporate sources of plant-based protein.

Leafy Greens and Non-Starchy Vegetables

You should be eating tons of these anyway, but did you know that greens like kale, broccoli, and spinach contain upwards of twenty percent protein? And in the case of spinach, roughly fifty percent? Dr. Joel Fuhrman and others routinely state that our goals each day should be to eat one pound of raw vegetables and one pound of cooked vegetables. That’s a sizeable amount of protein.

Beans, Lentils, and Other Legumes

Beans contain between thirteen to 22 grams of protein per cup. Soybeans contain the most at 22 grams, black beans contain 15 grams, and lentils contain almost 18 grams per cup.

In addition to their protein content, beans have a number of health benefits that warrant their emphasis in a healthy diet. Put them on top of giant salads, make bean chilis and soups, blend them into sauces, or just eat some as snacks. Vegan bodybuilder Derek Tresize even blends them into his smoothies when he’s trying to pack on more muscle.

Seitan

If you’re gluten intolerant, ignore this one. But if you don’t have a problem with gluten, then seitan is an excellent substitution for chicken or beef in just about any recipe, particularly stir fries. Long popular in Asian cultures, seitan is minimally processed (it’s made by washing wheat flour dough with water to remove the starch) and is about 75% protein.

Raw Nuts and Seeds

Not only are nuts incredibly good for your heart, but one cup of chopped walnuts contains 17.82 grams of protein. Seeds like hemp and chia, in addition to being great sources of omega-3 fatty acids and antioxidants, are also rich sources of protein and have some of the most well rounded amino acid profiles on the planet. Top your oatmeal with nuts and seeds (just pay attention to caloric density) or blend a tablespoon into your next smoothie.

Plant-Based Protein Powders

This may seem like a copout, but consuming a plant-sourced protein powder can be a quick, easy, and healthy way to help recover from a workout or to help with satiety over the course of a busy day. My favorite brands include Vega, Sun Warrior, and PlantFusion.

References:

1. Howell WH, McNamara DJ, Tosca MA, Smith BT, Gaines JA. 1997. “Plasma lipid and lipoprotein responses to dietary fat and cholesterol: a meta-analysis.” The American Journal of Clinical Nutrition. June.

2. Anahad O’Connor, “Advice From a Vegan Cardiologist,” New York Times, August 6, 2014 .

3. Scott Stoll, MD. “Yes, Plants Have Protein.” Whole Foods. January 15, 2013.

Photos courtesy of Shutterstock.

The post 5 Easy Ways to Get More Plant-Based Protein appeared first on Breaking Muscle.

It’s always also amazing to me that some of the only vegetables those on a Standard American Diet eat are baby carrots and celery dipped or smothered in ranch dip.

Many of you may be thinking, “Tell me something I don’t know. I already avoid those junky processed dressings,” and that’s awesome. But maybe you’re living an incredibly busy lifestyle and end up resorting to the basic olive oil and vinegar or lemon juice dressing. For one thing, that gets boring, and you also might be missing out on an opportunity to add even more micronutrients to your salads.

Here’s an easy solution to both of the above issues: make your own simple, nutrient-dense dressings and dips. It’ll only take you two minutes to combine the ingredients of the recipes below into a bowl, and it’ll save money (not to mention your health), as well. You can even make these dressings in bulk and store them in your fridge for about a week.

Here are two dressings I like to make on a regular basis that will make your salads less boring and even more nutritious.

Hummus Dressing or Dip

This hummus dressing is incredibly good and helps sneak in more beneficial nutrients from beans in your diet. Beans help control blood sugar, increase satiety, and protect you against colon cancer.

Ingredients:

• 2 overloaded Tablespoons of oil-free hummus (Engine2 or Oasis are my favorites)
• 2 Tablespoons red wine vinegar (other vinegars would work fine too)
• 1 teaspoon Dijon or stone-ground mustard
• 1 Tablespoon fresh lemon juice

Directions:

Add all ingredients to a bowl and whisk together with a fork.

Smoky Tahini Dip

This recipe is particularly good as a dip, especially with steamed or grilled artichokes. Tahini is rich in minerals such as magnesium and iron. Among its other virtues, tahini also aids in liver detoxification and is a good source of calcium, healthy fats, protein, and B vitamins.

Ingredients:

• ¼ cup tahini
• ¾ cup water
• ¼ cup lemon juice
• 1 garlic clove
• ½ teaspoon salt
• ⅛ teaspoon smoked paprika
• 1 medium date

Directions:

Purée all ingredients in a blender. You may add or subtract the amount of water used to make the consistency more of a dressing than a dip.

Photo 1 courtesy of Shutterstock.

Photos 2 and 3 courtesy of Jeff Taraday.

The post 2 Healthy Dressings That Won’t Ruin Your Vegetables appeared first on Breaking Muscle.

Green vegetables are loaded with protein (100 calories of romaine lettuce has 7.2 grams) and contain a cornucopia of micronutrients, including folate, carotenoids such as lutein and zeaxanthin (which promote healthy vision), calcium, and omega-3 fatty acids. Some leafy greens, like kale, watercress, collards, arugula, and bok choy, belong to the cruciferous family of vegetables whose unique nutrients such as isothiocyanates have been shown to be some of the most powerful cancer fighters in existence.¹

But what if you don’t feel like eating enormous salads all the time? Not to worry. There are plenty of other ways to include more leafy greens in your meals. Some of the tricks below are even great for sneaking greens into a fussy child’s (or fussy adult’s) diet.

Blending and Juicing

Don’t like chomping down on greens for what seems like endless periods of time? Drink them instead. Blending your greens into a smoothie or making a cold-pressed juice with primarily vegetables (and a small amount of fruit, if necessary) helps to increase the bioavailability of beneficial micronutrients by breaking down the walls of plant cells, a feat that chewing alone might not accomplish adequately.² Even if you’re a big salad eater, including blended or juiced greens into your diet is worth trying if you’re not doing it already.

Breakfast Scrambles

If you’re making a big egg or tofu scramble, add in some chopped spinach, kale, or collards towards the end of the cooking process. You’ll be starting your day with a nice portion of greens, with plenty of fiber and protein to keep you full for a long time.

Stews, Chilis, and Soups

Just like with a scramble, you can easily add chopped greens to any one-pot meal you’re making. My favorite is Julieanna Hever’s Beans and Greens Chili recipe. Greens can also be blended into the base of soups, which accomplishes the same goal of increasing nutrient absorption just as smoothies do.

Sauces, Either Chopped or Blended

Greens also work well in savory sauces. Blend spinach into your fresh pesto sauce or add any kind of leafy greens to a tomato-based sauce. For sake of convenience, it’s useful to always keep a bag of frozen chopped greens on hand to toss into a sauce as it’s heating up.

Noodles and Pasta

If you’re making pasta (hopefully whole grain), add some greens into the boiling pasta water three minutes before the noodles are al dente, then drain and continue to prepare as normal. Not only have you boosted the micronutrient content of your pasta dish, you’ve also reduced the caloric density of the meal.

Collards in Place of Tortillas

Next time you make a wrap of burrito, grab some of the biggest collard green leaves you can find. First, trim the hard stems off the bottoms, and then blanch them in boiling water for one minute. Remove the leaves from the boiling water and dry them off. You’ve now got the most nutrient-dense tortilla on the planet.

Burger Patties or Meatballs

Whether you’re making a burger or meatballs out of beans, beef, or turkey, you can add some chopped spinach to the mixture as well. It might not amount to a huge portion of greens, but any time you can add more greens to a dish, it’s worth doing.

By incorporating any or all of these tips into your daily routine, you’ll end up flooding your body with the most beneficial disease-fighting nutrients possible in some of the least noticeable ways. So give some of the above techniques a try this week and let me know how it goes.

Do you have a favorite trick for getting greens in your diet? Post to the comments below!

References:

1. Conaway CC, Yang YM, Chung FL. “Isothiocyanates as cancer chemoprotective agents: their biological activities and metabolism in rodents and humans.”Current Drug Metabolism (2002): 233-55.

2. Parada J, Aguilera JM. “Food microstructure affects the bioavailability of several nutrients.” Journal of Food Science (2007), DOI: 10.1111/j.1750-3841.2007.00274.x

Photos courtesy of Shutterstock.

The post 7 Simple Ways to Get More Greens in Your Diet appeared first on Breaking Muscle.

The American Institute for Cancer Research has been recommending that we stop grilling meats since 2008. And now the American College of Nutrition finally addressed this in their new guidelines for preventing cancer, recommending that we avoid eating things such as grilled chicken or steak, not to mentioned processed meats like sausage.

Why Eating Grilled Meat Is Bad for You

Cooking and charring animal products releases cancer-causing carcinogens called heterocyclic amines, or HCAs.¹ On top of that, grilled meats contain toxins called advanced glycation end products (AGE’s) that may lead to ailments such as inflammation, diabetes, and even Alzheimer’s.²

Faced with these facts, what are we to do? Are we supposed to just stop having daytime cookouts, throw away our grills, and stop enjoying ourselves? Absolutely not! There are plenty of other foods that work incredibly well on the grill, and here are a few of them.

Portobello Mushrooms

The best option to replace that charred burger, Portobello mushrooms are not only packed with protein, they’ve actually been shown to be powerful cancer fighters. Drizzle a bit of tamari and Worcestershire sauce on them and throw them right on the grill and you’ve got yourself a meaty and delicious burger replacement.

Eggplant

Another easy one, just slice eggplant into strips, spray your grill with a little cooking spray, and throw the slices right on there. Grilled eggplant gets crispy on the outside and deliciously tender on the inside, and make great additions to sandwiches or as a stand-alone side.

Pineapple

Grilled pineapple is an insanely sweet summer treat. Slice into wedges or rings and grill about two or three minutes per side and you’ve got yourself another great burger topping. Pineapples are loaded with antioxidants and may have powerful anti-inflammatory benefits as well.

Tempeh

Before you get all crazy and start railing against soy, note that the American College of Nutrition also recommended the consumption of whole soy products (as opposed to isolated soy products found in processed foods) to prevent cancer in their latest guidelines as well. While soy isn’t for everyone, there’s no better soy-based option than tempeh. Marinate it in whatever you’d typically season your steak with and put it right on the grill as well. It’s a delicious and filling option that might even help you forget about those charred steaks you won’t be cooking.

The bottom line is that there are tons of foods to grill that are not only healthy, but delicious as well. So although grilling meat might not be the safest option for your long-term health, your summer cookouts don’t have to be a thing of the past.

References:

1. R. Sinha, et al, “High concentration of the carcinogens 2-amino-1-methyl-6-phenylimidazo-[4,5] pyridine (PhIP) occur in chicken but are dependent on the cooking method.” Cancer Research, 1995 Oct 15;55(20):4516-9.

2. J. Uribarri, et al, “Circulating glycotoxins and dietary advanced glycation endproducts: two links to inflammatory response, oxidative stress, and aging.” Journals of Gerontology: Series A: Biological Sciences and Medical Sciences, 2007 Apr;62(4):427-33.

Photos 1-3 courtesy of Shutterstock.

Photo 4 by FotoosVanRobin from Netherlands (Tempe) [CC-BY-SA-2.0], via Wikimedia Commons.

The post 4 Tasty Alternatives to Grilling Meat appeared first on Breaking Muscle.

Sweet Potato Tacos

Ingredients:

• 6 sweet potatoes
• 1 yellow onion, diced
• 2 tbsp salt-free taco seasoning (Frontier’s blend is best)
• 1 bunch collards, chopped into strips
• 12 corn tortillas (preferably oil-free)
• Topping options: black beans, salsa, guacamole, chopped tomatoes, hot sauce, etc.

Directions:

1. Fill a large pot with 1-2 inches of water and put a steamer in the pot. (If you don’t have a steamer, you can pick one up for about $6.00 at Target, Walmart, Bed Bath & Beyond, or the like.) Cover with lid and bring water to a boil. Chop the sweet potatoes into small chunks and place them in the steamer.
2. Preheat oven to 350 degrees and lay tortillas out on a cookie sheet in a single layer.
3. Meanwhile, sauté onion with a small amount of water in a pan, or if using a nonstick pan, no water is needed. Cook until translucent, about 5 minutes.
4. When the sweet potatoes are soft enough to break apart with a fork, use tongs to take them out and put them in a bowl. Place the collards into the steamer and cook for about 2 minutes. At this point, put the tortillas in the oven to warm them up.
5. While the greens are cooking, mash the potatoes with a fork or potato masher. Combine with onions and add seasoning. This will be your primary taco filling.
6. Remove greens and transfer them to a separate bowl. Check the tortillas and when they’re ready, take them out of the oven and put them on a plate. After laying out the tortillas, sweet potato filling, and fixings, make your taco – my favorite combination is sweet potato filling, black beans (you can warm these if you’d like), collards, and hot sauce.

The post Sweet Potato Tacos (Recipe) appeared first on Breaking Muscle.

Here are five reasons why berries are some of the best foods to add into your diet, to both prolong your healthy life and to get you back in the gym more quickly.

Berries Are Nutritional Powerhouses

One of they keys to healthy eating is focusing on nutritional density, and berries are the most nutritionally-dense fruits out there, loaded with antioxidants such as flavonoids and antioxidant vitamins. Which berries rank at the top of the antioxidant density chart, among those we can actually buy at the store? Blackberries rank well ahead of raspberries, blueberries, and strawberries in terms of antioxidant bang for caloric buck.¹

Large Amounts May Prevent or Reverse Physical and Mental Decline

Blueberries in particular have been shown to prevent motor decline in aged animals and improve memory in older adults.^2,3 So if occasionally you’re feeling uncoordinated or forgetful, then commit to loading up on berries every day. You may want to put up a sign on your refrigerator at least in the beginning to help you remember, though.

Berries Have Powerful Cardioprotective Properties

In a 2011 study, consuming just one serving of blueberries a week decreased the risk of hypertension by 10%. And findings in the Nurses’ Health Study published in 2013 suggested that women eating three or more servings of blueberries or strawberries per week was linked to a 34% reduced risk of heart attack compared to a lower intakes of berries.⁴

How is this possible? Scientists found that in addition to the ability of berry flavonoids to combat oxidative stress, they also prevent the production of atherosclerotic plaque by decreasing oxidation of LDL and they increase antioxidant capacity in the blood. In addition, berries have several anti-inflammatory properties, and higher berry intake is associated with reduced C-reactive protein, which is a good determinant of overall inflammation in the body.⁵

Berries May Help Stop Cancer

Blackberries in particular have been shown to inhibit tumor angiogenesis. Angiogenesis is the process of forming new blood vessels necessary for tumors to transition from a benign state to a malignant one. When we eat foods containing angiogenesis inhibitors, like berries and mushrooms, we prevent those new blood vessels from being formed.

Berries Have Special Benefits for Athletes

Ever woken up the day or two after an intense workout and been so sore that it became difficult and painful to do just about anything? Even getting in and out of a chair? That’s what physicians and scientists call delayed onset muscle soreness (DOMS) and they think it’s due to inflammation created by tons of micro-tears in our muscles.⁶ And one of the best ways to reduce DOMS is by consuming loads of berries. A controlled study done on endurance athletes suggested that daily blueberry consumption significantly reduced oxidative stress and inflammation compared to a control group.⁷

It’s pretty obvious we can benefit from adding a ton of berries to our diets, and the nice thing is they’re not a difficult food to eat. We can add more berries on top of our morning oatmeal or add frozen berries to our overnight oatmeal. We can also add them into a post-workout or morning smoothie. We can mix them in with a frozen banana in a blender to make a delicious ice cream, sprinkle them on salads (strawberries work nicely with a good balsamic dressing), or just eat them by themselves. On hot days, eating frozen berries directly out of the bag is a great option, too. However you choose to do it, make it a point to eat loads of berries every day.

References:

1. Carlsen MH, Halvorsen BL, Holte K, et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs, and supplements used worldwide.” Nutrition Journal, 2010.

2. Bickford PC, Shukitt-Hale B, Joseph J., “Effects of aging on cerebellar noradrenergic function and motor learning: nutritional interventions.” Mechanisms of Ageing and Development, 1999. Nov.

3. Krikorian R, Shidler MD, Nash TA, et al. “Blueberry supplementation improves memory in older adults.” Journal of Agricultural and Food Chemistry, 2010, April.

4. Cassidy A, Mukamal KJ, Liu L, et al. “High anthocyanin intake is associated with a reduced risk of myocardial infarcation in young and middle-aged women.” Circulation. 2013, Jan.

5. Basu A, Rhone M, Lyons TJ. “Berries: emerging impact on cardiovascular health.” Nutrition Reviews, 2010 Mar.

6. Smith LL. “Acute inflammation: the underlying mechanism in delayed onset muscle soreness?” Medicine and Science in Sports and Exercise. 1991, May.

7. McAnulty LS, Nieman DC, Dumke CL, et al. “Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running.” Applied Physiology, Nutrition, and Metabolism. 2011, Dec.

Photos courtesy of Shutterstock.

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Blood oranges are just coming into season and are my absolute favorite citrus fruit, not to mention one of the most nutrient dense. If you don’t have blood oranges, use one navel orange and a squeeze of lemon instead to achieve a similar flavor. Easy desserts like this make me wonder why store-bought sorbets include so much extra sugar, this one is sweet enough!

Strawberry Blood Orange Sorbet

Ingredients:

• 12 oz (1 bag) organic frozen strawberries
• 2 blood oranges

Directions:

1. In a high-powered blender or food processor, blend ingredients until smooth.
2. Enjoy immediately. Serves two.

The post Strawberry Blood Orange Sorbet (Recipe) appeared first on Breaking Muscle.

In fact, regular consumption of mushrooms is associated with significant decreased breast cancer risk in women. In a recent study, consumption of one small mushroom a day corresponded to a 64% decrease in breast cancer risk.¹ Why are these fungi so special?

Here are five reasons why these fungi should be part of your regular diet:

1. Scouting Out Cancer

Mushrooms contain unique lectins called antigen-binding lectins that when consumed seek out and stick to cancerous and abnormal cells. By binding to the undesirable cells, these lectins effectively label the cells for destruction by the immune system. Additionally, they prevent the bad cells from replicating.² Basically, these compounds are like the advance scouts of anti-cancer Special Forces – they identify and laser-target the enemy within our bodies.

2. Enhanced T Cell Function

Viruses and abnormal cells are terrified of mushroom phytochemicals. Mushrooms also have compounds within them that enhance natural killer T cell function (NKTs), which detect infected or damaged cells and destroy them.³

3. Anti-Cancer and Anti-Fat

Mushrooms contain high amounts of angiogenesis inhibitors. Angiogenesis, or the growth of new blood vessel networks, is required for both tumors and fatty deposits to continue to grow, and the compounds within mushrooms prevent these new blood vessels from being formed, thereby helping to stop both cancer proliferation and fat accumulation.⁴ Mushrooms simply leave cancer (and fat cells) with nowhere to grow.

4. Prevention of Heart Disease

They’re also powerful warriors against heart disease. According to recent studies, mushrooms seemingly prevent atherosclerotic plaque from sticking to our arteries, thereby helping to prevent our arteries from getting clogged.⁵ If the plaque-forming compounds have nowhere to stick, they just move along their way and are escorted out of the body.

5. Increased Oxygen and Decreased Adrenal Fatigue

A tiny variety of mushroom might be a secret weapon for athletes. Cordyceps sinesis, a tiny fungus known in Chinese medicine for years but only recently becoming more popular in the West, has been show to significantly increase oxygen carrying capacity and fight adrenal fatigue, while also containing all of the cancer-killing functions of other mushrooms.^6,7,8

Besides the cordyceps, which can be found in capsule form in any health food store, what kind of mushrooms should we be consuming to reap the benefits of all this disease-fighting and fat-destroying power? It turns out that when all mushrooms were tested for antioxidant levels, the lowly white button mushroom came out on top. Also ranking highly were porcini, cremini, and Portobello varieties^.9

If you’re as convinced as much as I was by all these studies, then it’s time to start thinking of mushrooms as an essential part of your diet. Grill or bake some Portobello burgers (which also happen to be loaded with protein), add mushrooms to soup, chili, or a salad, or just simply sauté them with some onions as a side. And consider picking up some cordyceps capsules and see if it positively affects your performance in the gym.

References:

1. Hong SA, Kim K, Nam SJ, et al. “A case-control study on the dietary intake of mushrooms and breast cancer risk among Korean women.” Int J Cancer 2008 Feb.

2. Yu L, Fernig DG, Smith JA, et al. “Reversable inhibition of proliferation of epithelial cell lines by Agaricus bisporus (edible mushroom) lectin.” Cancer Res 1993 Oct.

3. Borchers AT, Krishnamurthy A, Keen CL, et al. “The immunobiology of mushrooms.” Exp Biol Med. 2008 Mar.

4. Lee JS, Park BC, Ko YJ, et al. “Grifola frondosa (maitake mushroom) water extract inhibits vascular endothelial growth factor-induced angiogenesis through inhibition of reactive oxygen species and extracellular signal-regulated kinase phosphorylation.” J Med Food. 2008 Dec.

5. Martin KR. “Both common and specialty mushrooms inhibit adhesion molecule expression and in vitro binding of monocytes to human aortic endothelial cells in a pro-inflammatory environment.” Nutr J. 2010 Jul.

6. Chen S, Li Z. Krochmal R, et al. “Effects of Cs-4 (Cordyceps sinesis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial.” J Altern Complement Med 2010 May.

7. Wang SM, Lee LJ, Lin WW, Chang CM. “Effects of a water-soluble extract of Cordyceps sinensis on steroidogenesis and capsular morphology of lipid droplets in cultured rat adrenocortical cells.” J Cell Biochem 1998 June.

Photos courtesy of Shutterstock.

The post Almost Magic: Why You Need to Eat More Mushrooms appeared first on Breaking Muscle.