Can Sugar Alcohol Fight Depression and Boost Brain Health?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Inositol is categorized as a B vitamin, and it plays a huge role in our bodies. It’s essential for stabilizing moods, lowering cholesterol and even boosting fertility.

Perhaps most importantly, inositol is vital for brain health. The way this nutrient interacts with neurotransmitters like dopamine and serotonin can affect your mood and cognition.

Inositol is found in foods like oranges, peaches, and pears. In this article, we’ll break down all the reasons you’ll want to reach for a piece of citrus fruit first thing in the morning!

What is Inositol?

Although it’s often known as vitamin B8, inositol is not a vitamin at all – it’s a sugar alcohol found in fruits, veggies, meat, and eggs. Our bodies use it for energy, and it’s present in most cells of your body.

One of the most important aspects of inositol is its ability to help cells – primarily in the brain – communicate. In this “second messenger” system, inositol works to help neurotransmitters like dopamine and serotonin relay messages properly.

Think of this system like plugging into a power outlet. The second messenger is necessary for action – like turning on the switch.

When you’re low on inositol, your brain chemicals can get switched up, jumbling up your hormones and causing mood disorders.

Health Benefits of Inositol

It’s not uncommon to be deficient in inositol. Here are the top reasons to make sure you get plenty of inositol in your diet every day.

1. Fights Depression

More than 16 million Americans suffer from depression, which is one of the primary causes of disability in the US. Depression is a complicated disorder which can be triggered by grief or other life events and stressors, but it can also be influenced by neurotransmitter levels and even gut health.

If you’re battling depression or other mood disorders, you might benefit from supplementing with inositol. Inositol can provide a balancing effect on chemicals in the brain that interact with dopamine and serotonin, two neurotransmitters that are essential for a balanced mood and that are often low in depression.

2. Boosts Fertility

Women can improve their fertility by getting more inositol – especially those with a particular disease.

PCOS, or polycystic ovary syndrome, is a common problem affecting up to 21 percent of women. The most common symptoms of PCOS include fertility problems, hyperandrogenism (an excess of male hormones), irregular periods, and multiple ovarian cysts. It may also involve skin problems and increased hair growth.

Supplementing with inositol can help restore ovulation cycles, improving fertility for all women, not just those with PCOS. In addition, inositol may help lower high blood pressure and high triglycerides – both common in those with PCOS.

3. Improves Insulin Sensitivity

Even if you don’t have diabetes, inositol can help improve insulin sensitivity.

Insulin is vital for keeping your blood sugar regular. It also allows your body to use glucose from carbs as energy, or to store it for future use.

People with diabetes or PCOS are at risk of becoming insulin resistant, making it extra important for those people to get enough inositol in their diets. Those lacking sufficient levels of inositol are most likely insulin resistant as well.

4. Helps Prevent Metabolic Syndrome

Metabolic syndrome is a set of risk factors that, when combined, could lead to type 2 diabetes and heart disease. Some of these symptoms include high blood sugar, high blood pressure, low HDL cholesterol, and excess belly fat.

Supplementing with inositol might help by lowering triglyceride levels, total cholesterol, blood sugar, and blood pressure that would otherwise lead to metabolic syndrome.

How to Take Inositol

You can get plenty of inositol from healthy foods like fruits, vegetables, meat, and eggs. Be sure that your sources are grass-fed, pastured and organic whenever possible.

Specifically, top sources of inositol include:

• Bell peppers
• Tomatoes
• Asparagus
• Oranges
• Peaches
• Pears
• Cantaloupe
• Eggs
• Bananas
• Grass-fed beef

Tip: Try making a homemade inositol smoothie filled with oranges, peaches, pears, and bananas!

Note: If you’re suffering from one of the issues mentioned above, it might be best to supplement with inositol. Supplements are available both as encapsulated tablets and powders. To treat PCOS, take 4000 mg a day before breakfast. For depression, a 12-gram supplement per day is suggested.

Watch this video to learn how to fight depression and boost brain health –4 Key vitamins for depression and anxiety: are you missing these vital nutrients?

Bottom Line

While inositol is thought of as a vitamin, it’s actually a chemical compound used for energy. If you’re experiencing low mood, brain fog, infertility issues, PCOS or having issues with metabolic syndrome, check with your doctor to make sure you’re getting enough inositol in your system.

Written by Stephanie Lodge

Author Bio:

Steph is a writer, recipe developer, weightlifter and nutritional consultant with a passion for health and wellness. She is the founder of The Athlete’s Kitchen, a website dedicated to providing its audience with articles, recipes and the latest nutritional information on their favorite foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Does Coffee Help Protect Your Liver from Alcohol Damage?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Another noteworthy benefit has been added to the list of perks that coffee may have for your health. New research has found that drinking your daily java may help protect your liver from alcohol-related cirrhosis.

While a little bit of alcohol may actually be healthy, we all know that overdoing it on the spirits is extremely dangerous in a number of ways. One effect of excessive alcohol consumption is the potential for liver cirrhosis, a condition characterized by liver scarring, which can lead the liver to fail.

Another beverage that has been linked to a lot of health benefits — without the detriments — is coffee. Coffee may help to boost metabolism and brain power, as well as potentially lower type 2 diabetes risk, among many other perks.

So How Are Alcohol and Coffee Connected?

A recent study has found that two cups of coffee per day may reduce one’s risk of alcohol-related liver cirrhosis by up to 43 percent.

On coffee, the authors of the new study, published in the journal Alimentary Pharmacology & Therapeutics, wrote:

“Coffee comprises over a thousand compounds, many of which are biologically active and may affect human health. These include caffeine, chlorogenic acid, melanoids and the pentacyclic diterpenes, kahweol and cafestol… The biological effects of coffee include stimulation of the central nervous system, primarily by caffeine, the attenuation of oxidative stress and inflammation, and anti-carcinogenesis… In the context of liver disease, coffee appears to confer a number of protective effects.”

While previous research has shown associations between coffee and liver protection, this new study wanted to make a more large-scale analysis. The researchers involved in the study gathered data from nine previous studies on the subject of coffee and cirrhosis risk, and analysed the results.

Results of the analysis, which included over 430,000 study participants, showed that one cup of coffee per day correlated with a 22 percent decrease in the risk of developing alcohol-related cirrhosis. Two cups were associated with a 43 percent decrease in risk, and three cups added up to a 57 percent decrease in risk.

Four cups of coffee per day was found to correlate with a whopping 65 percent decrease in the risk of developing this condition.

The study authors summarized: “This meta-analysis suggests that increasing coffee consumption may substantially reduce the risk of cirrhosis.”

This study did have some limitations. For one thing, only alcohol-related cirrhosis was analyzed. Cases of liver cirrhosis triggered by other factors, such as obesity, were not taken into account — future research shall have to address whether coffee offers the same protective potential in these cases.

Also, the type of coffee that the analysis participants drank was not studied in detail, so it is unclear from this study whether one type of coffee (or brewing preparation) may be more beneficial than other types of liver cirrhosis.

As to why coffee may offer such substantial protection to the liver, researchers are still not entirely sure. However, the authors of this study do hypothesize that the wealth of antioxidants found in coffee — which have significant anti-inflammatory properties — may be a factor.

So while it’s still obviously not safe to go binge drinking and expect coffee to shield your liver from all harm, we now have yet another reason to feel good about our morning brew! As far as brewing the healthiest cup of coffee, start with organic, fair-trade coffee beans, and skip the sugar and artificial creamers!

Black is great, organic cream or coconut milk makes a yummy addition, and if you like it sweeter, try some organic coconut crystals. For more coffee-boosting tips, check out these ways to supercharge your coffee and make your mornings shine!

Watch this video to learn how to protect your liver from alcohol damage – How to Reverse Liver Damage from Alcohol

Written by The Alternative Daily

Author Bio:

The Alternative Daily seeks to inform, encourage and empower readers to make healthy choices that will positively impact individuals, families and our planet.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What You Need to Know About Bulletproof Coffee

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

What’s the Deal with Bulletproof Coffee?

In the Paleo community there has been a lot of buzz about “Bulletproof Coffee” and the almost magical amounts of energy it can provide. But is it really all it’s cracked up to be? Read on to decide for yourself!

What is Bulletproof Coffee?

Bulletproof Coffee (BPC) isn’t a special brand of coffee, it’s actually a recipe. It’s a combination of high-quality coffee, grass-fed butter, and medium-chain triglyceride (MCT) oil, blended together in a high-speed blender to emulsify the oils and create a foamy coffee that has been said to provide energy all day long and help you burn fat.

This may sound a little weird, but putting butter in coffee is not that crazy in other parts of the world. The Ethiopians have been enjoying butter in their coffee for centuries, and in Tibet, yak butter tea, or Tibetan Tea, is a favorite traditional drink.

Why is Bulletproof Coffee So Popular?

Proponents of Bulletproof Coffee claim it improves energy, mood, productivity and overall health. They say it’s satisfying and kills hunger much more than regular old coffee.

“Bulletproof Coffee is a great way to get healthy fats first thing in the morning,” says Kerry Bajaj, a Be Well Health Coach at Eleven Eleven Wellness Center in New York City. Having healthy fats first thing in the morning will signal to your body to burn fat for energy during the day. Starting the day with healthy fats also provides energy, is good for cognitive function, and can support your hormonal system.

BPC is also a great way to get calories and rev up your metabolism in the morning if you are someone who doesn’t normally have breakfast. The caffeine and blend of fats may also give you a boost of energy that will last for hours, and BPC drinkers also claim that they don’t get jittery from BPC as some do from normal coffee. This may be because the digestion of fats slows down the absorption of the caffeine.

The fats in BPC are some of the healthiest fats our bodies need, and the fats that most Americans are missing from their diet. Butter from grass-fed cows has long been known to be healthier than conventionally-raised livestock because grass-fed cows supply the proper ratios of omega-3s and omega-6 fatty acids.

Medium chain triglycerides also add to the allure of BPC. MCTs are a special type of fat that is absorbed into our bloodstream and is then sent straight to the liver to be used as energy, instead of being digested, absorbed, and then stored in our cells.

MCTs have been linked to helping improve body composition, helping the body burn more calories than other sources of fat, and even helping to regulate cholesterol levels.

But is Bulletproof Coffee Really a Magical Drink that Will Help You Reach Your Health and Fitness Goals?

With all the information about the benefits out there about BPC, there is just as much debate as to how beneficial it really can be. Some experts claim that even with the health benefits of BPC, there are just as many downfalls. So, let’s look some other aspects of the story.

Let’s start with coffee.

Is it good for you, or bad for you? There is a lot of conflicting research about coffee. Most has more to do with how much coffee is actually being consumed than coffee itself, though.

Coffee’s Benefits

Normal coffee consumption, ranging from 1 to 3 cups per day, has been consistently associated with a lower risk of:

• Diabetes
• Alzheimer’s
• Parkinson’s
• Many types of cancers, including breast, prostate, colon, and liver cancers
• Coffee and caffeine are also widely recognized performance and brain boosters.

Coffee’s Disadvantages

The problem with coffee is when we begin to drink too much of it, usually more than 3 cups a day.

Too much coffee consumption is also associated with:

• Higher risk of miscarriage
• Disrupted sleep
• Worsened PMS symptoms
• Increased blood pressure, even in people without hypertension

So, as long as you keep your coffee consumption within a healthy dose, there are clear benefits. That’s a win for BPC drinkers.

Now, Let’s Look at Calories

This is where things can get a little trickier. Even with the benefits of the healthy fats in BPC, there are still drawbacks from having too much fat and calories.

So, not surprisingly, when you add butter and MCTs to your coffee, you increase your calories dramatically. About 450 calories to be exact, and 52 grams of fat. An extra 450 calories are a lot, especially if you have more than one BPC a day, as many people do.

As far as fat content goes, we know that a moderate amount of saturated fat has many benefits, but that doesn’t mean having an entire day’s worth, or more, in one sitting is the best option for most people, especially those looking to lose weight.

If you treat BPC as a “meal replacement” or a “mini-meal” — in other words, if you actually drink this instead of eating breakfast — those extra calories aren’t anything you’ll have to worry about.

BUT, keep in mind: You may want to lower your fat intake at other meals, and make sure you eat a lot more protein, fruits, and vegetables to balance out your nutrients for the rest of the day.

What about Medium-Chain Triglyceride Oil?

MCT oil is manufactured by machine to separate the medium chain fatty acids from the rest of the oil (usually a combination of coconut oil and palm kernel oil). The fatty acids are extracted through an industrial process of “fractionation”.

With the benefits of MCTs, it’s no wonder why people would love to get a good dose of it. But are there better ways to get MCTs? Coconut oil is the richest form of natural MCTs, coming in at about 15% of its total fat. Obviously MCT oil is much more concentrated, but that doesn’t necessarily mean it “healthier”.

Coconut oil, and other food sources of MCTs, also have benefits above and beyond their MCT content, such as the antimicrobial properties found in coconut oil.

So it’s really up to the consumer. Some people feel better about getting their nutrition from whole foods, rather than supplements. There’s no right answer here, it’s about what works best for you.

The Best Way to Enjoy Bulletproof Coffee

If you feel that BPC is something you do want to include in your daily routine, or even if you want to try it out, here are some tips to keep things as healthy as possible.

Keep it under 3 cups a day to enjoy all the benefits of drinking coffee, and avoid the downfalls.

Treat BPC as a “meal replacement” and not just a drink alongside your breakfast.

Eat a variety of nutrient-rich foods and protein in your other meals throughout the day.

Consider adding a smaller amount of butter and MCT to lower the overall calories and fat content.

When first starting BPC, start with less fat and ease into it slowly — as a rapid increase in fats can sometimes cause stomach issues. You may find yourself running to the bathroom quickly if you start off too strong.

Bulletproof Coffee Recipe

Makes 1 serving

• Brew 1 cup high quality, organic coffee
• 1-2 tablespoons MCT oil
• 1-2 tablespoons grass-fed, unsalted butter (like Kerry Gold butter)

Directions:

Combine all three ingredients in a high-speed blender for about 20 seconds, until the drink takes on a frothy, foamy consistency. Enjoy!

If Bulletproof Coffee doesn’t seem like quite your thing, you can always dress up your coffee with a little Vanilla Hazelnut Coffee Creamer instead! 

Watch these 2 videos below on what you need to know about bulletproof coffee

Why Drink Butter Coffee? The Science of Bulletproof Coffee

My Bulletproof Coffee Hack

Written by Deanna Dorman

Author Bio:

Deanna is an ACE® certified personal trainer, Balanced Body® Pilates instructor, and NASM® Fitness Nutrition Specialist. She is passionate about inspiring others to lead a healthier lifestyle through fun workouts and healthy food. When she’s not creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

9 Great and Healthy Ways to Sweeten Your Coffee

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Coffee: since 54% of Americans over the age of 18 drink this delicious beverage on a daily basis, some education on making coffee healthier is in order.

Unfortunately, a large majority of coffee drinkers are continually adding to their waistlines by drinking popular coffee store versions – which are typically loaded with tons of extra calories and sugar.

If consumed properly, coffee can actually aid in weight loss, so it makes sense to avoid the artificial creations made in stores. Or, if you still really need to get your coffee from a retail store, you can learn just how to make that cup work for you – instead of against you.

With 70% of the United States now overweight, and 30% obese, these simple coffee tricks could be the key factor in helping you shed those unwanted pounds. So read on to discover nine great (and easy) ways to make your coffee healthier!

1. Avoid Artificial Sweeteners and Refined Sugar

This trick may seem obvious, but you would be shocked to learn just how many popular versions of coffee are loaded with artificial sweeteners and refined sugar.

For example, a chai tea latte (found at a popular coffee store that shall not be named) has 15 more grams of sugar than a Snickers bar does!

Even less obvious versions of sweetened coffee may be packed with artificial sweeteners or extra sugar.

A salted caramel mocha (again, found at an unnamed coffee chain) hits your bloodstream with a whopping 56 grams (!) of sugar.

One daily unhealthy choice when it comes to coffee, and you can say hello to 5 or 10 extra pounds in a month or two.

To put this in perspective, the World Health Organization recommends that adults consume 25 grams (or less) of sugar per day. One daily unhealthy choice when it comes to coffee, and you can say hello to 5 or 10 extra pounds in a month or two.

To give you another example, a typical Frappuccino can weigh in at 66 grams of sugar – yikes. Drinking coffee black is a simple way to avoid all of these issues, but I will also give you some extra delicious tips to help spice things up.

If you can’t go completely black with your coffee, try adding a small amount of stevia.

While not 100% perfect, this choice is certainly better than consuming the artificial sweeteners and refined sugar which are usually found in most cups.

Coconut sugar or organic maple syrup can also be used, but the real key here is adding a very small amount. Don’t go overboard!

2. Avoid Artificial Creamers

Almost as bad as artificial sweeteners, artificial creamers are packed with a wide array of things you don’t want to put in your body on a daily basis.

What exactly do you want to avoid here? Well, a large assortment of artificial creamers is made with corn syrup solids and hydrogenated oils (trans fats). Major yikes.

You can improve your coffee by adding real cream. This means organic and grass-fed. Cream like this can be purchased at all major health food stores, and will give you the health benefits of CLA (conjugated linoleic acid).

There is also usually a nice amount of vitamin K2 present in full-fat cream. This is important because adequate intake of vitamin K2 has been linked with lower rates of cancer and heart disease. Full-fat cream has even been linked to more successful weight loss.

3. Use Filtered Water and Organic Beans

Coffee is 99% water. While this may seem obvious, we often don’t take into account the quality of that water when brewing a morning cup. Start with the highest quality ingredients, and you will ensure that best coffee possible. This goes for the beans, too.

Always opt for organic, and spend the extra dollars if you have to. Coffee is the most heavily sprayed crop in the world, pesticide-wise, so you really don’t want to go with beans of dubious quality.

4. Add Cinnamon to Coffee

Want to add even more antioxidants to your coffee and control your blood sugar? I thought so. How exactly does one do that? It’s simple: just add a pinch of cinnamon to your cup!

Interestingly, cinnamon has a fairly long history of use as both a spice and a medicine. While it can be used at any time of year, it no doubt tastes best during the cold, winter months.

And cinnamon itself has been linked with numerous health benefits. One of the most important is lower blood glucose levels after a meal. And in those with type 2 diabetes, cinnamon has been linked to lower serum glucose levels and an improved lipid profile.

5. Eat Before You Drink Coffee

While many of us start the day with a big cup of coffee, you actually may be lowering your energy levels by doing this. How is this possible?

Well, quite simply, your body releases insulin in response to the caffeine found within coffee. This, in turn, causes a major drop in blood sugar, which leaves you feeling depleted and tired. Not a great way to start your day.

Munch on a small snack during your morning cup, or even eat right before you drink. Your body will thank you for it.

6. Add Collagen to Coffee

Collagen is prevalent in a well-crafted bone broth, but it also makes a fine addition to coffee. Rich in the amino acid glycine, collagen has also been scientifically studied to help reduce joint pain.

Collagen also helps inflammation stay within an appropriate range, and aids in healthy tissue repair.

7. Add Grass-fed Butter to Coffee

The popularity of the Bulletproof Diet is undeniable. But what started the craze was the world-famous Bulletproof Coffee.

By simply adding grass-fed butter to black coffee, you will get a nice brain-boosting buzz — as well as all the health benefits of grass-fed butter.

Try blending the coffee with a handheld blender or latte frother if you are stuck with globs of butter on top of your coffee.

8. Add Coconut Oil to Coffee

Similar to adding grass-fed butter, coconut oil is loaded with healthy fats, specifically medium-chain triglycerides (MCTs). These MCTs have been linked to improved weight loss in multiple scientific studies.

When it comes to brain health, coconut oil may also be largely beneficial. Some studies have examined the potential links between reduction in Alzheimer’s disease rates and daily ingestion of coconut oil.

One UCLA study even famously reversed some symptoms of Alzheimer’s. What was the methodology used? A Paleo diet and lifestyle!

Since a typical Paleo diet includes coconut oil, it is wise to add a little bit of this fat to your morning coffee. I personally love the taste of coconut oil in coffee, even though I am typically not a coffee drinker. Yum!

9. Add Cocoa to Coffee

Love hot chocolate? Most of us have delightful memories of consuming this sugary delight in the cold months of winter. But worry not, because you can add some organic, unsweetened cocoa to your coffee, and bring back those warm memories! 

Cocoa has numerous health benefits, including a lower risk of heart disease and a lower risk of cancer.

Remember, don’t go overboard here. A small teaspoon is more than enough!

Still looking for healthy ways to sweeten your coffee? Watch this video – 15 Healthy Ways to Flavor and Make Coffee Sweet

The Bottom Line

Remember, coffee from popular chains can be loaded with hidden sugars and many other artificial ingredients. Going with black coffee, or making your own, is a much healthier choice. Be sure to use filtered water and organic beans for homemade coffee.

If you need a little more spice, try adding grass-fed butter, coconut oil, cinnamon, cocoa or collagen. Remember, healthier coffee doesn’t have to be boring. You can still get your morning caffeine fix – just do it in a more Paleo-friendly way!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook