Many people thing eating turkey bacon is a healthier choice than traditional pork bacon. While turkey bacon does provide less fat and calories, it is still a processed meat which comes with certain health risks. If you like turkey bacon because it has fewer calories, or you just don't like pork, it is still important to know the facts about what you are eating. This article takes a closer look at what turkey bacon is, as well as its nutritional information, health benefits, and risks.

What Is Turkey Bacon?

Turkey bacon is made from turkey instead of pork, which is considered traditional. Turkey bacon is made by using ground turkey meat, adding seasonings, and shaping them into bacon strips. Because it is a processed meat, preservatives are also added into the mix. Although the makeup of this bacon is different than pork, it is still cooked similarly. Turkey bacon can be cooked in the oven, microwaved, or pan-fried.

Nutritional Information

Turkey bacon is known for having less calories and fat than pork bacon. One strip of turkey bacon has approximately 30 calories and 2.1 grams of fat, whereas pork bacon has 43 calories and 3.1 grams of fat. Another important thing to note is that turkey bacon has about one gram less protein than pork bacon. Otherwise, a lot of the other measured vitamins and minerals are similar for turkey and bacon pork. Some of these include zinc, niacin, vitamins B6 and B12, and sodium levels.

Health Benefits

Turkey bacon is a great option for anyone with dietary needs who needs to avoid consuming pork bacon. It's a “healthier” option in the sense that it has fewer calories and fat than pork bacon. If you want to consume fewer calories and fat, turkey bacon can help you accomplish this.

Turkey bacon is a great alternative for those who don't or can't consume pork, whether it's for religious, health, or allergy reasons. Although the flavor is not exactly the same, turkey bacon still has a good flavor from the seasonings added to it. It is salty, smoky, and meaty, just like regular bacon.

Health Risks

Because it is a processed meat, turkey bacon has more health risks than it has health benefits. Some of these include having less protein, being high in sodium, and containing preservatives.

Too Much Sugar and Less Protein

It is important to note that although turkey bacon has fewer calories than pork bacon, that doesn't mean that it is a low-calorie food. It is still relatively high in calories at 30 calories a slice. Turkey bacon also has less protein than pork bacon. In addition, more sugar is added to turkey bacon to improve its texture and taste. This leads to having more carbohydrates than pork bacon. If you need to be aware of your sugar consumption, there are turkey bacon options that have no added sugars.

High Sodium Content

Turkey bacon also has a higher sodium count than pork bacon because salt is a natural preservative as well as a flavor enhancer. Two strips of turkey bacon can have approximately 328 milligrams of sodium. And if we're being honest, it's hard to eat only two pieces of bacon! We often go back for more, which can be dangerous as the sodium will add up quickly. A diet high in sodium can lead to high blood pressure and even be harmful to the brain and kidneys.

Harmful Preservatives

Preservatives are another thing to keep in mind when consuming turkey bacon. Nitrates and nitrites (preservatives) are added to extend the shelf life of turkey bacon. However, it has been studied and shown that these preservatives can increase the risk of cancer like colon, throat, breast, lung, and stomach cancer. This happens because these preservatives are believed to produce something called nitrosamines, which are cancer-causing compounds. Because of this, turkey bacon must be eaten in moderation. There have been studies that show regular consumption of processed foods can increase the risk of diabetes and heart disease.

Conclusion

Overall, the answer to “Is turkey bacon healthy?” is no. Although it's considered to be a healthier version of pork bacon, that does not make it a healthy food. Turkey bacon is a healthier option if you're looking to consume fewer calories and fat, but it should not be considered healthy. It is higher in sodium, which can cause blood pressure issues as well as damage to the brain and kidneys. It also contains preservatives, which are known to cause cancer as well as increase the risk of diabetes and heart disease. But, even with all this, it doesn't mean that you can't eat turkey bacon. It is just important that you understand it is best consumed in moderation.

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Turkey Bacon and Spinach Stuffed Chicken Breast

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• Author: MomsWhoThink.com

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Ingredients

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• 4 boneless, skinless chicken breasts
• 8 slices turkey bacon
• 1 cup fresh spinach, chopped
• 1/2 cup low-fat feta cheese, crumbled
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Olive oil for brushing

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Instructions

1. Preheat your oven to 400°F (200°C).
2. Butterfly each chicken breast by slicing horizontally, creating a pocket for stuffing.
3. In a small bowl, mix garlic powder, onion powder, dried oregano, salt, and pepper. Rub this seasoning mix on both sides of each chicken breast.
4. Stuff each chicken breast with chopped spinach and crumbled feta cheese.
5. Wrap each stuffed chicken breast with two slices of turkey bacon, securing with toothpicks if necessary.
6. In an oven-safe skillet, heat olive oil over medium-high heat. Sear the chicken on all sides until the turkey bacon is golden brown.
7. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
8. Let the chicken rest for a few minutes before slicing. Remove toothpicks before serving.

The image featured at the top of this post is ©Jean Pierre Pinochet/Shutterstock.com.

The post Is Turkey Bacon Better for You Than Regular Bacon? appeared first on Moms Who Think.

Snacks are the perfect way to have a fast, easy, on-the-go bite. When you're short on time and don't have much time to prepare something, having a convenient, already-prepared item makes things a bit easier. But ease and convenience don't always equate to health.

Beef jerky seems like a great option for many. It's low in carbohydrates, is a good source of protein, and is high in many vitamins and minerals, including zinc, iron, and vitamin B12. But this doesn't necessarily mean that it's a great option. It may have positive health aspects but it also comes with many potential drawbacks as well.

What is Beef Jerky? 

Beef jerky is a type of lean red meat that undergoes multiple processing techniques. It is conveniently sold as a snack food that is easy to grab and go, which is excellent when traveling. With the many different types of sauces and spices that can be added to it, beef jerky can also come in a variety of flavors.

The word jerky comes from a Quechua word, Ch'arki, which means dried salted meat, which is precisely what beef jerky is. 

While beef jerky contains plenty of nutrients that benefit our bodies, it is a highly processed food that undergoes curing, smoking, and drying. With this information in mind, we will get into the question at hand: is beef jerky healthy? 

Health Benefits of Beef Jerky

Beef jerky does contain valuable nutrients that benefit our health. These nutrients include iron, zinc, and protein. Let's take a look below at the health profile of beef jerky to gain a deeper understanding of the nutrients that it offers. 

• Calories: Beef jerky has around 116 calories in one ounce. However, this will vary depending on the size. The calorie content is appealing as a snack that is easy to grab and eat. 
• Protein: There are around 9.4 grams of protein in one ounce of beef jerky. Protein helps repair muscle and is vital to overall health. 
• Fat: Healthy fats are great for aiding in lowering the chance of heart disease and controlling blood sugar. Beef jerky contains around 7.3 grams of fat. 
• Carbohydrates: This nutrient is important because it gives our bodies energy. However, too much is not always a good thing. Beef jerky is low in carbohydrates, coming in around 3.1 grams in one ounce. 
• Zinc: Beef jerky may also aid in supporting immune health. It contains 21% of the daily value of zinc, which helps our bodies fight viruses. 
• Potassium: Our cells need fluid to function efficiently. Potassium aids our health by keeping fluid levels in our cells regular, reducing sodium effects, and helping maintain muscle contractions. 
• Iron: This nutrient is vital because it helps produce hemoglobin. Our bodies need hemoglobin protein to carry oxygen from the lungs to the rest of our bodies. 

Low Carbohydrates and High Protein

Beef jerky is low in carbohydrates and high in protein, making it a good snack option for those who are on a low-carbohydrate diet or restriction. There are also the following nutrients and minerals in beef jerky that can benefit our overall health: 

• Vitamin B12
• Phosphorus
• Folate
• Copper
• Choline
• Selenium
• Thiamine 
• Magnesium
• Riboflavin
• Niacin
• Manganese
• Molybdenum
• Pantothenic acid 

Additionally, beef jerky has a long shelf life and is very portable. However, like most things, there are some downfalls to consuming beef jerky. 

Downfalls of Beef Jerky

Beef jerky may be high in nutrients that are beneficial to us, but there are a few downfalls that mean it is best eaten in moderation. 

• For starters, beef jerky is high in sodium. A diet high in sodium can have adverse effects on our overall health, like increasing blood pressure as well as risks of heart issues and stroke. The amount of sodium in beef jerky is 22% of the daily value. 
• Beef jerky also contains a higher amount of cholesterol, coming in at 14 mg. A diet that consists of high cholesterol may increase the risk of heart disease, affecting blood vessels and arteries. 
• Beef jerky is a highly processed food. With highly processed foods, some studies lean towards these products having a higher risk of cancer in those who consume them. Therefore, some people opt to reduce their consumption of processed foods significantly. 
• It may contain mycotoxins. Mycotoxins are a fungus that can contaminate foods, especially meat, and increase the risk of developing cancer. 
• It is processed red meat. While red meat comes with many health benefits. However, some studies point towards red meat consumption possibly contributing to several health conditions, including cancer, type 2 diabetes, and cardiovascular disease. 

Key Takeaways

• Beef jerky contains plenty of nutrients that are excellent for our bodies. These nutrients include protein, zinc, iron, and potassium.
• It is a convenient and easy snack found in most gas stations and grocery stores. This makes it easy to grab and go. 
• Beef jerky is high in protein and low in carbohydrates, making it a go-to snack for those on diets such as paleo and keto. 
• It is high in sodium, which can increase the risk of heart disease.
• Beef jerky is also highly processed and red meat. These two factors may have a link to the risk of certain conditions such as cancers, type 2 diabetes, and heart disease. 
• There is a possibility that beef jerky may contain mycotoxins, fungi that can contaminate food. Consuming too many mycotoxins can lead to adverse health issues.

So, Is Beef Jerky Healthy? 

The question remains: is beef jerky healthy? While it may be tempting to grab several of these easy and portable snacks, it may be more beneficial for your overall health to opt for whole and unprocessed foods. While there are several nutrients that beef jerky can give us, such as iron and potassium, beef jerky is a highly processed, lean, red meat. 

 Considering that the risk of adverse health conditions, such as cancer and heart disease, increases when red meat and processed foods are consumed, there are healthier options to choose from. The answer to the question depends on what side of the coin you are looking at. Beef jerky has a ton of beneficial nutrients, such as protein, iron, and zinc, that we need daily. However, beef jerky also undergoes plenty of processing as red meat, and one should eat it in moderation.  

How to Make Beef Jerky At Home For a Healthier Version

If you love beef jerky and want to try your hand at making it in your own home to skip all the high processing, this method is for you!

First, grab the ingredients you will need. These include:

• The type of steak you want to use: some people swear by sirloin steak, others prefer flank steak.
• Low-sodium soy sauce
• Worcester sauce
• Honey
• Desired seasonings. Some great ones to use are salt, pepper, red pepper flakes, garlic powder, and paprika.

Next, grab the tools you need; these include a baking sheet and a wire rack to place on top.

Place the steak in the freezer and keep it there for at least an hour. You want the steak to be cold enough to cut easily. After an hour, take the steaks out of the freezer and cut them into thin slices. Do this while cutting against the grain.

Place the sauce ingredients and seasoning in a ziplock bag and mix together. Then, add the steak strips, closing the ziplock. Make sure to squeeze all the air out! Add the steak strips to marinate for 30 minutes to several hours.

When you are ready to make the beef jerky, preheat the oven to 175 degrees Fahrenheit, then squeeze all the extra juice out of the steak strips with a paper towel. Next, place the wire rack on the baking sheet and put the steak strips on top of the rack. Next, put the baking sheet into an oven. You will want to cook for four hours or until the steak is leathery, with the oven door slightly cracked for the moisture to escape. After cooking, take it out of the oven and enjoy your homemade beef jerky!

The image featured at the top of this post is ©successo images/Shutterstock.com.

The post The Pros and Cons of Eating Beef Jerky appeared first on Moms Who Think.

Bacon might be one of the most universally beloved meats, but how it’s prepared, which part of the pig it comes from, and perhaps even what it's called, varies across the globe. In China, bacon is known as lop yuk, is taken from the pork loin, and is typically enjoyed in soups. The United Kingdom calls it rasher and air-cures it. In the United States, bacon, taken from pork belly, is prepared in crispy strips and enjoyed in various ways. It hasn't always been thought to be a healthy food choice. However, this is the delicious truth about bacon.

Americans, on average, consume more than 18 pounds of bacon each year. Once a breakfast staple, bacon can now be found in meals around the clock, from bread and soup to salad and pasta. And bacon by any other name is still, well, bacon. Pancetta, Guanciale, Lardons, slab, Canadian, Irish, and more are the many different cuts and types of bacon.

The pork favorite might have gotten a bad rap, but it might not be as bad as previously thought. Moms Who Think investigates the nutritional benefits, vitamins, and health concerns of bacon, and gets to the delicious truth about everyone's favorite meat.

What Is Bacon?

The name comes from the Proto-Germanic bakkon, which means back meat. Bacon is usually made from turkey or pork and is cured and soaked in a salt mixture that contains nitrates before being smoked. By adding nitrates and salt, the meat becomes an unfavorable place for bacteria to grow, thus resulting in a longer shelf life.

Bacon is versatile and can be used in greasing, dressing, and flavoring roasts. As with any processed meat, it is best to consume bacon in small amounts as it may be linked to heart disease and cancer.

Cuts of Bacon

There are five different cuts of bacon.

• Back bacon: This cut comes from the loin, which is located in the center of the pig's back. It has less fat compared to side bacon. In Ireland and the UK, back bacon is the most commonly eaten bacon.
• Side bacon: Comes from the pork belly and has overlapping layers of muscle and fat. It is the most common type of bacon in the United States. Pancetta is a type of side bacon with a strong flavor, also known as Italian bacon. Pancetta is not smoked and is cured with pepper, salt, and spices and rolled into a cylinder shape. It is often used in pasta, carbonara, and soups. It can be stored in its original packaging for up to 12 months. Once opened, it can stay in the fridge for 2-3 weeks and 3 months in the freezer. Pancetta is also high in fat and should be eaten in moderation.
• Cottage bacon: This type of bacon is from the boneless part of the pork shoulder and is lean.
• Jowl bacon: This is a cut of pork from the pigs' cheeks; it can be fried and eaten, similar to streaky bacon. It can also be used as a garnish, similar to bacon bits.
• Collar bacon: This cut is taken from the loin eye muscle in the shoulder; it is rather fatty and known as ribeye.

Is Bacon Healthy?

There has always been a debate as to whether bacon is healthy. It is high in fat and sodium and when eaten in large amounts, bacon can contribute to health issues. According to the World Health Organization, bacon has been classified as a Group 1 carcinogen. This means that it is known to cause cancer because of the preservatives used, which can create cancer-causing compounds.

Furthermore, consuming processed meats can increase the risk of Alzheimer's and dementia. It is thought that the nitrite can increase inflammation, which is a risk for dementia. The amount of salt in processed foods can also contribute to high blood pressure. But bacon is also a good source of protein, minerals, and vitamins. While the vitamins and minerals are low, bacon does contain:

• vitamins B1, B2, B3, B5, B6, and B12.
• Choline
• Magnesium
• Phosphorus
• Zinc
• Selenium

Let's take a closer look at the nutritional profile of bacon.

Nutritional Profile of Bacon

How To Cook Bacon

Bacon can be cooked in various ways, including in an air fryer, microwave, oven, stovetop, and grill. Here’s how to do it.

In an air fryer or oven:

• Cover a sheet pan with foil and put a metal baking rack on top.
• Place your strips of bacon on the backing rack.
• Based on the thickness of the bacon, cook for 10-12 minutes at 400 °F

In the microwave:

• Put a paper towel on a plate and put the bacon on top.
• Next, cover the bacon with a paper towel.
• Cook the bacon for approximately 4 minutes on high until crispy.

On the stovetop:

• Cook the bacon slowly over medium heat in a nonstick pan.
• There is no need to add oil because it will let off its fat while it cooks.
• Make sure the bacon doesn’t burn, and turn the slices.
• Once cooked, take the bacon out of the pan and allow it to cool on a paper towel.

On the grill:

• First, preheat the grill to medium-low heat.
• Cover a baking sheet with foil, then put a metal rack on top.
• Put the bacon on the rack.
• Finally, place the baking sheet on the grill grate and cook for about 10 minutes with the lid closed.
• Once done, put the bacon on a paper towel, allowing it to absorb the extra grease.

Healthy Bacon Alternatives

However, while bacon may be enjoyed in moderation, there are many healthier alternatives known as fakon. Let’s take a look.

• mushrooms
• coconut bacon
• tofu
• carrot bacon
• chickpeas
• rice paper bacon
• tempeh
• smoked vegan cheese.
• turkey bacon
• eggplant bacon
• bacon salt

To get the most out of bacon, try adding it to healthy dishes with more vitamins and minerals, like:

• broccoli salad
• bacon corn stuffed peppers
• risotto with bacon and peas
• bacon-wrapped monkfish
• cod with bacon and balsamic tomatoes
• Sunday brunch egg casserole

The image featured at the top of this post is ©bhofack2 / iStock via Getty Images.

The post The Delicious Truth About Bacon and Your Health appeared first on Moms Who Think.

When you're on-the-go, having portable, convenient, and ready-to-eat snacks is essential. However, many people – especially parents – still want to prioritize eating healthy. Beef jerky certainly checks the boxes for convenience and portability, but is it really a healthy option? 

With the popularity of low carbohydrate diets like keto, beef jerky has become a convenient, nutrient-rich option that's perfect for grab-and-go snacking. This article takes a look at the science of beef jerky and explores both its health benefits and potential drawbacks.

What is Beef Jerky? 

In a nutshell, beef jerky is a processed red lean meat that undergoes plenty of processing methods. It is conveniently sold as a snack food that is easy to grab and go, which is excellent when traveling! There are several flavors of beef jerky because the seasoning can be many types of sauces and spices. 

The word jerky comes from a Quechua word, Ch'arki, which means dried salted meat, which is precisely what beef jerky is. 

While beef jerky contains plenty of nutrients that benefit our bodies, it is a highly processed food that undergoes curing, smoking, and drying. With this information in mind, we will get into the question at hand: is beef jerky healthy? 

Health Benefits of Beef Jerky

Beef jerky does contain valuable nutrients that benefit our health. These nutrients include iron, zinc, and protein. Let's take a look below at the health profile of beef jerky to gain a deeper understanding of the nutrients that it offers. 

• Calories: Beef jerky has around 116 calories in one ounce. However, this will vary depending on the size. The calorie content is appealing as a snack that is easy to grab and eat. 
• Protein: There are around 9.4 grams of protein in one ounce of beef jerky. Protein helps repair muscle and is vital to overall health. 
• Fat: Healthy fats are great for aiding in lowering the chance of heart disease and controlling blood sugar. Beef jerky contains around 7.3 grams of fat. 
• Carbohydrates: This nutrient is important because it gives our bodies energy. However, too much is not always a good thing. Beef jerky is low in carbohydrates, coming in around 3.1 grams in one ounce. 
• Zinc: Beef jerky may also aid in supporting immune health. It contains 21% of the daily value of zinc, which helps our bodies fight viruses. 
• Potassium: Our cells need fluid to function efficiently. Potassium aids our health by keeping fluid levels in our cells regular, reducing sodium effects, and helping maintain muscle contractions. 
• Iron: This nutrient is vital because it helps produce hemoglobin. Our bodies need hemoglobin protein to carry oxygen from the lungs to the rest of our bodies. 

Low Carbohydrates and High Protein

Beef jerky is low in carbohydrates and high in protein, making it a good snack option for those who are on a low-carbohydrate diet or restriction. There are also the following nutrients and minerals in beef jerky that can benefit our overall health: 

• Vitamin B12
• Phosphorus
• Folate
• Copper
• Choline
• Selenium
• Thiamine 
• Magnesium
• Riboflavin
• Niacin
• Manganese
• Molybdenum
• Pantothenic acid 

Additionally, beef jerky has a long shelf life and is very portable. However, like most things, there are some downfalls to consuming beef jerky. 

Downfalls of Beef Jerky

Beef jerky may be high in nutrients that are beneficial to us, but there are a few downfalls that mean it is best eaten in moderation. 

• For starters, beef jerky is high in sodium. A diet high in sodium can have adverse effects on our overall health, like increasing blood pressure as well as risks of heart issues and stroke. The amount of sodium in beef jerky is 22% of the daily value. 
• Beef jerky also contains a higher amount of cholesterol, coming in at 14 mg. A diet that consists of high cholesterol may increase the risk of heart disease, affecting blood vessels and arteries. 
• Beef jerky is a highly processed food. With highly processed foods, some studies lean towards these products having a higher risk of cancer in those who consume them. Therefore, some people opt to reduce their consumption of processed foods significantly. 
• It may contain mycotoxins. Mycotoxins are a fungus that can contaminate foods, especially meat, and increase the risk of developing cancer. 
• It is processed red meat. While red meat comes with many health benefits. However, some studies point towards red meat consumption possibly contributing to several health conditions, including cancer, type 2 diabetes, and cardiovascular disease. 

Key Takeaways

• Beef jerky contains plenty of nutrients that are excellent for our bodies. These nutrients include protein, zinc, iron, and potassium.
• It is a convenient and easy snack found in most gas stations and grocery stores. This makes it easy to grab and go. 
• Beef jerky is high in protein and low in carbohydrates, making it a go-to snack for those on diets such as paleo and keto. 
• It is high in sodium, which can increase the risk of heart disease.
• Beef jerky is also highly processed and red meat. These two factors may have a link to the risk of certain conditions such as cancers, type 2 diabetes, and heart disease. 
• There is a possibility that beef jerky may contain mycotoxins, fungi that can contaminate food. Consuming too many mycotoxins can lead to adverse health issues.

So, Is Beef Jerky Healthy? 

The question remains: is beef jerky healthy? While it may be tempting to grab several of these easy and portable snacks, it may be more beneficial for your overall health to opt for whole and unprocessed foods. While there are several nutrients that beef jerky can give us, such as iron and potassium, beef jerky is a highly processed, lean, red meat. 

 Considering that the risk of adverse health conditions, such as cancer and heart disease, increases when red meat and processed foods are consumed, there are healthier options to choose from. The answer to the question depends on what side of the coin you are looking at. Beef jerky has a ton of beneficial nutrients, such as protein, iron, and zinc, that we need daily. However, beef jerky also undergoes plenty of processing as red meat, and one should eat it in moderation.  

How to Make Beef Jerky At Home For a Healthier Version

If you love beef jerky and want to try your hand at making it in your own home to skip all the high processing, this method is for you!

First, grab the ingredients you will need. These include:

• The type of steak you want to use: some people swear by sirloin steak, others prefer flank steak.
• Low-sodium soy sauce
• Worcester sauce
• Honey
• Desired seasonings. Some great ones to use are salt, pepper, red pepper flakes, garlic powder, and paprika.

Next, grab the tools you need; these include a baking sheet and a wire rack to place on top.

Place the steak in the freezer and keep it there for at least an hour. You want the steak to be cold enough to cut easily. After an hour, take the steaks out of the freezer and cut them into thin slices. Do this while cutting against the grain.

Place the sauce ingredients and seasoning in a ziplock bag and mix together. Then, add the steak strips, closing the ziplock. Make sure to squeeze all the air out! Add the steak strips to marinate for 30 minutes to several hours.

When you are ready to make the beef jerky, preheat the oven to 175 degrees Fahrenheit, then squeeze all the extra juice out of the steak strips with a paper towel. Next, place the wire rack on the baking sheet and put the steak strips on top of the rack. Next, put the baking sheet into an oven. You will want to cook for four hours or until the steak is leathery, with the oven door slightly cracked for the moisture to escape. After cooking, take it out of the oven and enjoy your homemade beef jerky!

The image featured at the top of this post is ©HandmadePictures/Shutterstock.com.

The post Is Beef Jerky a Smart Snack? Here’s What to Know appeared first on Moms Who Think.

Spam is a processed meat product made from a mix of pork and ham, combined with seasonings and preservatives. Sold globally, it has become a household staple for some due to its convenience, simple preparation and long shelf life. While many enjoy it, others avoid it, often calling it a “mystery meat.” Spam is generally considered an unhealthy food choice with limited nutritional benefits. Let's explore Spam's nutritional profile and why it may not be the best option for your diet.

Nutritional Value

Spam is high in calories, fat, and sodium. A two-ounce serving contains 174 calories, 15 grams of fat, and 32% of the daily sodium intake. Although these components make spam unhealthy, it does offer some micronutrients like potassium, copper, iron, and zinc.

Health Risks

Any meat that is highly processed is going to be a health risk. Canned, smoked, dried, or cured meat is considered processed. This is done to enhance texture and taste and increase its shelf life. Processed meats have been linked to many health risks and conditions, including heart diseases, diabetes, cancers, and chronic obstructive pulmonary disease.

Spam's high sodium content is another cause for concern. A two-ounce serving is about a third of the recommended daily amount. If you are concerned with blood pressure, keeping an eye on sodium intake is very important. Studies have shown that decreasing sodium will also lower blood pressure. Increased sodium can affect blood flow and cause swelling and bloating. A study with 268,000 people also showed that increased sodium intake led to a higher risk of stomach cancer.

Because spam is very high in fat, it can quickly add to your daily calorie count. It is not lean meat and has 15 grams of fat in a two-ounce serving. An increased amount of fat intake can lead to weight gain and heart disease.

Summary

Spam is not a healthy food option. Although it can be convenient due to how easily it's prepared and its shelf life, it can be detrimental to your health if you eat large amounts regularly. It is high in calories, fat, and sodium while also not providing enough nutrients and vitamins. If you're looking for an alternative to spam, consider other meats for healthier protein options.

The image featured at the top of this post is ©MustanqK / Shutterstock.com.

The post The Pros and Cons of Eating Spam According to Science appeared first on Moms Who Think.

Bacon is one of the most popular foods in the United States. Americans on average consume more than 18 pounds of bacon each year and in 2023 alone the tasty breakfast staple generated $6.3 billion in sales in the U.S. alone. Its popularity has taken it behind breakfast and it's found in many different dishes, from soups and salads to sandwiches and pastas.

There are different types of bacon as well – Canadian, Irish, slab, streaky, Pancetta, Guanciale, Lardon, back, and more, and each one comes from different cuts of pork, usually the belly or part of the back and sides which are less fatty. Bacon has always been thought to be unhealthy, but is it really that bad? In this article, we will investigate the nutritional benefits, vitamins, and health concerns of bacon.

What Is Bacon?

The name comes from the Proto-Germanic bakkon, which means back meat. Bacon is usually made from turkey or pork and is cured and soaked in a salt mixture that contains nitrates before being smoked. By adding nitrates and salt, the meat becomes an unfavorable place for bacteria to grow, thus resulting in a longer shelf life.

Bacon is versatile and can be used in greasing, dressing, and flavoring roasts. As with any processed meat, it is best to consume bacon in small amounts as it may be linked to heart disease and cancer.

Cuts of Bacon

There are five different cuts of bacon.

• Back bacon: This cut comes from the loin, which is located in the center of the pig's back. It has less fat compared to side bacon. In Ireland and the UK, back bacon is the most commonly eaten bacon.
• Side bacon: Comes from the pork belly and has overlapping layers of muscle and fat. It is the most common type of bacon in the United States. Pancetta is a type of side bacon with a strong flavor, also known as Italian bacon. Pancetta is not smoked and is cured with pepper, salt, and spices and rolled into a cylinder shape. It is often used in pasta, carbonara, and soups. It can be stored in its original packaging for up to 12 months. Once opened, it can stay in the fridge for 2-3 weeks and 3 months in the freezer. Pancetta is also high in fat and should be eaten in moderation.
• Cottage bacon: This type of bacon is from the boneless part of the pork shoulder and is lean.
• Jowl bacon: This is a cut of pork from the pigs' cheeks; it can be fried and eaten, similar to streaky bacon. It can also be used as a garnish, similar to bacon bits.
• Collar bacon: This cut is taken from the loin eye muscle in the shoulder; it is rather fatty and known as ribeye.

Is Bacon Healthy?

There has always been a debate as to whether bacon is healthy. It is high in fat and sodium and when eaten in large amounts, bacon can contribute to health issues. According to the World Health Organization, bacon has been classified as a Group 1 carcinogen. This means that it is known to cause cancer because of the preservatives used, which can create cancer-causing compounds.

Furthermore, consuming processed meats can increase the risk of Alzheimer's and dementia. It is thought that the nitrite can increase inflammation, which is a risk for dementia. The amount of salt in processed foods can also contribute to high blood pressure. Additionally, bacon is also a good source of protein, minerals, and vitamins. While the vitamins and minerals are low, bacon does contain:

• vitamins B1, B2, B3, B5, B6, and B12.
• Choline
• Magnesium
• Phosphorus
• Zinc
• Selenium

Let's take a closer look at the nutritional profile of bacon.

Nutritional Profile of Bacon

How To Cook Bacon

Bacon can be cooked in various ways, including in an air fryer, microwave, oven, stovetop, and grill. Here’s how to do it.

In an air fryer or oven:

• Cover a sheet pan with foil and put a metal baking rack on top.
• Place your strips of bacon on the backing rack.
• Based on the thickness of the bacon, cook for 10-12 minutes at 400 °F

In the microwave:

• Put a paper towel on a plate and put the bacon on top.
• Next, cover the bacon with a paper towel.
• Cook the bacon for approximately 4 minutes on high until crispy.

On the stovetop:

• Cook the bacon slowly over medium heat in a nonstick pan.
• There is no need to add oil because it will let off its fat while it cooks.
• Make sure the bacon doesn’t burn, and turn the slices.
• Once cooked, take the bacon out of the pan and allow it to cool on a paper towel.

On the grill:

• First, preheat the grill to medium-low heat.
• Cover a baking sheet with foil, then put a metal rack on top.
• Put the bacon on the rack.
• Finally, place the baking sheet on the grill grate and cook for about 10 minutes with the lid closed.
• Once done, put the bacon on a paper towel, allowing it to absorb the extra grease.

Healthy Bacon Alternatives

However, while bacon may be enjoyed in moderation, there are many healthier alternatives known as fakon. Let’s take a look.

• mushrooms
• coconut bacon
• tofu
• carrot bacon
• chickpeas
• rice paper bacon
• tempeh
• smoked vegan cheese.
• turkey bacon
• eggplant bacon
• bacon salt

To get the most out of bacon, try adding it to healthy dishes with more vitamins and minerals, like:

• broccoli salad
• bacon corn stuffed peppers
• risotto with bacon and peas
• bacon-wrapped monkfish
• cod with bacon and balsamic tomatoes
• Sunday brunch egg casserole

The image featured at the top of this post is ©LumenSt / iStock via Getty Images.

The post Is Bacon Really That Bad? The Science Behind the Sizzle appeared first on Moms Who Think.

Tofu is known for being a good food replacement for animal protein. Tofu is high in protein, low in calories, and has a healthy fat content. Although is is often eaten by vegetarians, it's not only for vegetarians! Tofu is loved by many and can be cooked and eaten in a variety of ways. Thankfully, as tofu is often used as a protein substitute, it is a healthy ingredient to incorporate into your diet. Let's take a deeper look into what tofu is, its nutritional information, and possible health benefits and risks.

What Is Tofu?

Tofu is a food that originates from China and is made of condensed soy milk. This is then similarly pressed into blocks to how cheese is pressed. The tofu blocks are held together by an ingredient called nigari, a coagulant rich in minerals that is extracted from seawater.

Nutritional Facts

Tofu is a nutrient-dense food that is high in protein, and it has all the amino acids that our bodies need! It's also a great source of vitamins, minerals, carbohydrates, and healthy fats. In a serving of tofu that is three and a half ounces, you'll get 144 calories, 17 grams of protein, three grams of carbs, two grams of fiber, and nine grams of fat. It also has over 50% of the daily value needed for calcium and manganese. Other important vitamins and minerals you'll get include copper, selenium, vitamin A, phosphorus, iron, magnesium, and zinc.

Health Benefits

Because of its soy protein content and a plant compound called isoflavone, tofu is believed to help reduce the risk of cancers, heart disease, and diabetes while also promoting strong bones, improved brain function, reduced menopause symptoms, and even offering antidepressant symptoms.

Cancer

Tofu is made from soybeans, so it has something called isoflavones. This compound works to activate estrogen receptors. Studies have shown that isoflavones can reduce the risk of heart disease, cancer, and diabetes.

Some studies show adding tofu to your diet can decrease your risk of breast, colon, endometrial, prostate, and stomach cancer. In 2019, a study showed women who had breast cancer with a diet rich in soy were 16% less likely to die after their diagnoses than those who consumed little soy. Similarly, a study of postmenopausal women who had a diet rich in soy before and after their cancer diagnoses were 28% less likely for their cancer to return after remission. Overall, studies show that all women, no matter the age, who had diets high in soy were 27% less likely to get cancer at all.

Separate studies show that people with diets high in soy are 10% less likely to die from cancer. This includes cancers like lung, stomach, and intestinal cancer. They also show that it can reduce the risk of getting cancers like gut, colon, or colorectal between 7% and 12%.

Heart Disease

Tofu can also reduce the risk of heart disease because of its soy protein content. Foods high in soy are known for their ability to lower cholesterol. When studied, it was shown that soy protein reduced bad cholesterol (LDL) by three to four percent. At the same time, it reduced overall cholesterol levels as well. But there is something special about tofu that makes it stand out from a soy supplement. It is believed that the combination of isoflavones, protein, and fiber is what gives such good heart health benefits.

Diabetes

Studies have also shown that tofu can help reduce the risk of diabetes. In 2020, studies concluded that those who regularly included tofu in their diet had a reduced risk of diabetes. Not only can it help reduce the risk of developing diabetes, but it also helps blood sugar levels for those who already have diabetes. A study showed that diabetics who had a rich soy diet for 6 weeks had lower insulin and blood sugar levels than those who didn't have a soy-rich diet.

Health Risks

If you're concerned about GMOs, you may want to avoid tofu. Tofu is made of soybeans, and most of the world's soybeans are genetically modified (GMO). If you are concerned about GMOs but still want to enjoy tofu, look for organic and GMO-free tofu at the store.

Although tofu can reduce the risk of death and recurring cancer, it is sometimes recommended to be avoided for women with breast cancer. If their cancer is estrogen-sensitive, then avoiding tofu that can activate estrogen is important.

It is also recommended to avoid tofu if you have thyroid issues. Tofu has goitrogen, a compound that can affect the production of thyroid hormones and increase the growth of thyroid tissue.

Conclusion

Overall, tofu is a nutrient-dense food that is good to incorporate into your diet. It has been shown to reduce the risk of cancers, diabetes, and heart disease. It should be avoided in certain circumstances like thyroid disease or estrogen-sensitive breast cancer. But, it offers many health benefits that most people can experience when adding it to their routine.

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Cashew Crunch Tofu

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Ingredients

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• 6 tablespoons soy sauce
• 1/4 cup oyster sauce
• 4 teaspoons sesame oil
• 1/4 cup water
• 1 1/2 teaspoons sugar
• 1/4 cup canola oil
• 2 carrots peeled, julienned
• 4 cups broccoli
• 1 package (14 ounces) extra-firm tofu, cut into cubes
• 4 garlic cloves, minced
• 3 teaspoons bottled minced ginger
• 1/2 of 13.25-ounces package whole wheat rotini
• 1 cup roasted cashew nut

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Instructions

1. Bring 5 cups water mixed with 1 tablespoon salt to boil in a large stockpot. Pour in dry rotini and cook until pasta is al dente.
2. Meanwhile, combine soy sauce, oyster sauce, sesame oil, water, and sugar in a small bowl.
3. Heat 4 tablespoons of canola oil in a large skillet. Stir-fry carrots and broccoli for 2 minutes. Add cubed tofu; stir-fry for 4 minutes. Add garlic and ginger and cook for 1 minute. Add sauce mixture. Stir to coat.
4. Divide mixture in half. Place first half over noodles and stir to coat. Top with cashews just before serving. Place second half in 1 one-gallon freezer bag and freeze.
5. When ready to serve, defrost in refrigerator and reheat in microwave. Top with roasted cashews, serve warm.

The image featured at the top of this post is ©YuliiaHolovchenko/Shutterstock.com.

The post Is Tofu Healthy, Actually? What Science Says appeared first on Moms Who Think.

Turkey bacon is considered the “healthier bacon” compared to pork. It is believed to be healthier since it has fewer calories and fat. However, it is important to note that turkey bacon is still a processed meat, which can make it a health hazard. Whether you're choosing turkey bacon for reduced calories, a different flavor, or because you need or want to avoid pork, you should be mindful of how much turkey bacon you consume. Today, let's take a look at what turkey bacon is, its nutritional information, and its health benefits and risks.

What Is Turkey Bacon?

Turkey bacon is made from turkey instead of pork, which is considered traditional. Turkey bacon is made by using ground turkey meat, adding seasonings, and shaping them into bacon strips. Because it is a processed meat, preservatives are also added into the mix. Although the makeup of this bacon is different than pork, it is still cooked similarly. Turkey bacon can be cooked in the oven, microwaved, or pan-fried.

Nutritional Information

Turkey bacon is known for having less calories and fat than pork bacon. One strip of turkey bacon has approximately 30 calories and 2.1 grams of fat, whereas pork bacon has 43 calories and 3.1 grams of fat. Another important thing to note is that turkey bacon has about one gram less protein than pork bacon. Otherwise, a lot of the other measured vitamins and minerals are similar for turkey and bacon pork. Some of these include zinc, niacin, vitamins B6 and B12, and sodium levels.

Health Benefits

Turkey bacon is a great option for anyone with dietary needs who needs to avoid consuming pork bacon. It's a “healthier” option in the sense that it has fewer calories and fat than pork bacon. If you want to consume fewer calories and fat, turkey bacon can help you accomplish this.

Turkey bacon is a great alternative for those who don't or can't consume pork, whether it's for religious, health, or allergy reasons. Although the flavor is not exactly the same, turkey bacon still has a good flavor from the seasonings added to it. It is salty, smoky, and meaty, just like regular bacon.

Health Risks

Because it is a processed meat, turkey bacon has more health risks than it has health benefits. Some of these include having less protein, being high in sodium, and containing preservatives.

Too Much Sugar and Less Protein

It is important to note that although turkey bacon has fewer calories than pork bacon, that doesn't mean that it is a low-calorie food. It is still relatively high in calories at 30 calories a slice. Turkey bacon also has less protein than pork bacon. In addition, more sugar is added to turkey bacon to improve its texture and taste. This leads to having more carbohydrates than pork bacon. If you need to be aware of your sugar consumption, there are turkey bacon options that have no added sugars.

High Sodium Content

Turkey bacon also has a higher sodium count than pork bacon because salt is a natural preservative as well as a flavor enhancer. Two strips of turkey bacon can have approximately 328 milligrams of sodium. And if we're being honest, it's hard to eat only two pieces of bacon! We often go back for more, which can be dangerous as the sodium will add up quickly. A diet high in sodium can lead to high blood pressure and even be harmful to the brain and kidneys.

Harmful Preservatives

Preservatives are another thing to keep in mind when consuming turkey bacon. Nitrates and nitrites (preservatives) are added to extend the shelf life of turkey bacon. However, it has been studied and shown that these preservatives can increase the risk of cancer like colon, throat, breast, lung, and stomach cancer. This happens because these preservatives are believed to produce something called nitrosamines, which are cancer-causing compounds. Because of this, turkey bacon must be eaten in moderation. There have been studies that show regular consumption of processed foods can increase the risk of diabetes and heart disease.

Conclusion

Overall, the answer to “Is turkey bacon healthy?” is no. Although it's considered to be a healthier version of pork bacon, that does not make it a healthy food. Turkey bacon is a healthier option if you're looking to consume fewer calories and fat, but it should not be considered healthy. It is higher in sodium, which can cause blood pressure issues as well as damage to the brain and kidneys. It also contains preservatives, which are known to cause cancer as well as increase the risk of diabetes and heart disease. But, even with all this, it doesn't mean that you can't eat turkey bacon. It is just important that you understand it is best consumed in moderation.

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Turkey Bacon and Spinach Stuffed Chicken Breast

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Ingredients

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• 4 boneless, skinless chicken breasts
• 8 slices turkey bacon
• 1 cup fresh spinach, chopped
• 1/2 cup low-fat feta cheese, crumbled
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Olive oil for brushing

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Instructions

1. Preheat your oven to 400°F (200°C).
2. Butterfly each chicken breast by slicing horizontally, creating a pocket for stuffing.
3. In a small bowl, mix garlic powder, onion powder, dried oregano, salt, and pepper. Rub this seasoning mix on both sides of each chicken breast.
4. Stuff each chicken breast with chopped spinach and crumbled feta cheese.
5. Wrap each stuffed chicken breast with two slices of turkey bacon, securing with toothpicks if necessary.
6. In an oven-safe skillet, heat olive oil over medium-high heat. Sear the chicken on all sides until the turkey bacon is golden brown.
7. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until the chicken reaches an internal temperature of 165°F (74°C).
8. Let the chicken rest for a few minutes before slicing. Remove toothpicks before serving.

The image featured at the top of this post is ©Elena Veselova/Shutterstock.com.

The post Is Turkey Bacon Healthy, Actually? What Science Says appeared first on Moms Who Think.

When it comes to doing prep work when you're cooking, it's important that you have the best tools in your kitchen to help you. Besides, when you're just getting home from a busy day, the last kind of frustration you want are dull kitchen knives hindering you from making that tasty casserole.

Finding the best chef knives to get the job done, can be incredibly frustrating on its own. And, unfortunately, many of these knives come with a hefty price tag. Well, we have just the solution for you with our list of 9 of the best chef's knives under $100. We've researched different brands to find budget-friendly options. So, no need to drop a lot of cash to make sure you are getting the best of the best. Just peruse this list, and carry on with your prep work. Happy chopping!

Misen 8 inch Chef Knife

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Misen Ultimate 8 Inch Chef's Knife – Pro Kitchen Knife – High Carbon Japanese Stainless Steel – Hybrid German and Japanese style blade – Craftsmanship for Culinary Enthusiasts, 8 in – Blue

• PERFECTLY BALANCED: Optimally weighted for precise control and ease of use, making every cut effortless.
• LONG-LASTING SHARPNESS: Made with premium Japanese AUS-10 steel that stays sharper longer, ensuring superior cutting performance.
• COMFORTABLE GRIP: Ergonomic handle designed for comfort and control, reducing hand fatigue during long prep sessions.

$79.90

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We're starting this list with a Japanese, stainless-steel knife that is incredibly durable and can be used as an every knife for everything from filet mignon to that tasty sourdough.

PAUDIN Chef Knife

PAUDIN Chef Knife with Sheath- Pro Kitchen Knife 8 Inch Chef's Knives with High Carbon Stainless Steel, Sharp Japanese Knife with Ergonomic Handle for Home Kitchen Restaurant

• Professional Che Knife: PAUDIN kitchen knife can easily do your daily kitchen tasks like chopping, cutting, dicing and chopping vegetables, fruits, meat and cheese with this Japanese knife. Superior sharpness that will impress you with every cut
• High-Carbon Stainless Steel Blade: PAUDIN knife manufactured from high-quality stainless steel that maintains its functionality for a long time. It comes with a HRC ( Rockwell Hardness Scale) of 56-58 which makes it among the tough knives in its class
• Ergonomic Pakka Handle: Chef knife has a blade that is integrated with comfortable handle which gives you the perfect grip

$39.99

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With its sleek design and its versatility, this PAUDIN chef's knife is perfect for both a novice in the kitchen or a skilled chef. This knife chops so skillfully, you'll think you are the head chef of your own chicken.

Global 8″ Chef's Knife

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Global 8″ Chef's Knife

• Lightweight, precisely balanced 8-inch or 20cm chef's knife
• Blade made of high-tech molybdenum/vanadium stainless steel
• Edge retains razor sharpness exceptionally well

$99.95

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If you're newer to the cooking world or just want something that feels a little lighter when you're chopping cucumbers, this chef's knife is the perfect addition.

Mercer Culinary M20608 Genesis 8-Inch Chef's Knife

Mercer Culinary M20608 Genesis 8-Inch Chef's Knife,Black

• QUALITY CONSTRUCTION: Knife is precision-forged with high-carbon German steel for better durability, and taper-ground edge allows for increased efficiency when cutting along with incredible long-lasting sharpness
• SUPERIOR DESIGN: The finest handle in forged cutlery; built to last ergonomic handle offers comfort and a non-slip grip, even with wet hands
• BEST USE: The perfect knife for chopping, mincing, and cutting. Ideal for dicing onions, mincing shallots, chopping herbs, crushing garlic, and shredding cabbage

$38.32

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From crushing garlic to quickly dicing onions, the Mercer Culinary Genesis Chef's Knife is built to last. You'll not only be able to quickly chop, mince, and cut, but you won't have to worry about sharpening this knife too often as it's long-lasting.

Material, The 8″ Japanese Chef's Knife

Material, The 8″ Japanese Chef's Knife For Chopping & Cutting, Razor-Sharp Strong Blade, Carbon Stainless Steel, Cool Neutral

• AS FEATURED IN VOGUE & REAL SIMPLE – A favorite among chefs and home cooks alike, this 8” chef’s knife combines versatility, precision, and design, making it the ultimate tool for any kitchen task.
• RAZOR-SHARP PERFORMANCE – Crafted from high-carbon Japanese stainless steel, this blade delivers exceptional sharpness and durability, effortlessly slicing through vegetables, meats, and herbs with precision and ease.
• COMFORTABLE, BALANCED DESIGN – Say goodbye to hand fatigue with a perfectly balanced full-tang blade and an ergonomically designed, slightly grippy matte handle for unmatched control and comfort.

$105.00

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This knife is made of carbon staineless-steel and is incredibly sharp, allowing for you to chop vegetables, cut through meat, or shred lettuce with ease.

Victorinox Swiss Classic 8-Inch Chef's Knife

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Victorinox Swiss Classic 8-Inch Chef's Knife with Straight-Edge Blade and Black Handle

• Superior Kitchen Knife: Because carving should be effortless, we created our Swiss Classic Chef's Knife to ensure smooth, uniform cuts every time
• Premium Kitchen Knife: This cooking knife is ideal for carving a variety of meats, plus fruit and vegetables
• Ergonomic Cutting Knife: The ergonomic handle and balanced design supports absolute stability on the cutting board

$50.99

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The Victorinox brand is known for their finely crafted knives, which means you'll have this knife around for quite a few years. It's Swiss-made and creates the most uniform cuts compared to that of its competitors.

Kai KAI AE2908 Gyuto Knife

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Kai KAI AE2908 Gyuto Knife Seki Magoroku Akane 8.3 inches (210 mm), Made in Japan, Dishwasher Safe, Easy Care

• Refreshing sharp edge with 3-step blade
• Triple Processing: Smooth grinding of corners after cutting By reducing the cutting resistance of the ingredients, it achieves an invigorating sharp edge
• Stainless Steel Triple Layer Steel: The blade material is made of high hardness stainless steel and the matching material is made of stainless steel that is easy to sharpen and achieves sharpness

$29.19

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Finely crafted and a stainless-steel layer, this Japanese Gyuto knife has a professional look without costing you a pretty penny. Furthermore, it's completely dishwasher safe, making cleanup a breeze.

HENCKELS Classic Razor-Sharp 8-inch Slicing Knife

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HENCKELS Classic Razor-Sharp 8-inch Slicing Knife, German Engineered Informed by 100+ Years of Mastery, Stainless Steel

• ULTRA-SHARP BLADES: Superior professional-level sharpness that ensures precision cutting.
• STAYS SHARP LONGER: Professional, satin-finished blade boasts precision cutting and is finely honed for long-lasting sharpness.
• EFFORTLESS CUTTING: Enjoy easy meal prep with minimal effort with this lightweight, easy-to-use knife.

$64.99

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With almost 5,000 reviews, the HENCKELS chef's knife is the only one you'll need to get the job done. It comes without all the frills but is still razor sharp for easy chopping.

MOSFiATA 8″ Super Sharp Professional Chef's Knife

MOSFiATA 8″ Super Sharp Professional Chef's Knife with Finger Guard and Knife Sharpener, German High Carbon Stainless Steel EN1.4116 with Micarta Handle and Gift Box

• 【High Carbon German Stainless Steel Laser-engraved Pattern(Not Damascus Pattern )】 MOSFiATA 8 inch pro chef's knife is made of premier high carbon German EN1.4116 stainless steel with high strength and increased rigidity. The kitchen knife contains 0.45-0.55% carbon, twice hardness than other knives, which will maintain longer sturdiness function.Laser-engraved pattern on the blade surface for decoration & anti-sticking.(NOTE: Different from Damascus pattern! Don't be confused!)
• 【Razor Sharp Edge & Anti-Corrosion, Anti-Tarnish Blade】Processed with the unique polishing technology and hand sharpened 16°per side, the chef kitchen knife's blade tapers from the spine to the cutting edge, for effortless precision cutting, as well as greater stability and durability. 15% chrome which provides corrosion resistance and an anti-tarnish finish.
• 【Full Tang Construction & Ergonomic Design】 MOSFiATA ergonomic knife handle is made of santoprene for comfort and polypropylene for durability. It features textured finger points that provide slip resistance and a better grip. The solid Micarta handle can minimize wrist tension while providing a secure, comfortable grip no matter the size of your hand or where you are gripping the handle. Triple riveted Micarta handle to the precise forged full tang for extra strength & durability.

$39.99

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The MOSFiATA has it all: German stainless-steel, a sleek design, and highly sturdy. Plus, it comes with its own knife sharpener as well as a finger guard, just in case.

The image featured at the top of this post is ©Bruce Peter/Shutterstock.com.

The post The 9 Best Chef’s Knives for Under $100 appeared first on Moms Who Think.

Bacon is usually crispy with a rich, smokey flavor and is enjoyed by millions of people worldwide. Bacon adds depth and flavor to various dishes and is commonly served as a meal for breakfast . Bacon is made from various cuts of pork, usually the belly or parts of the back and sides, which are less fatty. However, there has always been a debate as to whether bacon is healthy. In this article, we will investigate the nutritional benefits, vitamins, and health concerns of bacon.

What Is Bacon?

What's more, the name comes from the Proto-Germanic bakkon, which means back meat. Bacon is usually made from turkey or pork and is cured and soaked in a salt mixture that contains nitrates before being smoked. By adding nitrates and salt, the meat becomes an unfavorable place for bacteria to grow, thus resulting in a longer shelf life.

Bacon is versatile and can be used in greasing, dressing, and flavoring roasts. It is best to consume bacon in small amounts, as with any processed meat, it may be linked to heart disease and cancer.

Cuts of Bacon

There are five different cuts of bacon.

• Back bacon: This cut comes from the loin, which is located in the center of the pig's back. It has less fat compared to side bacon. In Ireland and the UK, back bacon is the most commonly eaten bacon.
• Side bacon: Comes from the pork belly and has overlapping layers of muscle and fat. It is the most common type of bacon in the United States. Pancetta is a type of side bacon with a strong flavor, also known as Italian bacon. Pancetta is not smoked and is cured with pepper, salt, and spices and rolled into a cylinder shape. It is often used in pasta, carbonara, and soups. It can be stored in its original packaging for up to 12 months. Once opened, it can stay in the fridge for 2-3 weeks and 3 months in the freezer. Pancetta is also high in fat and should be eaten in moderation.
• Cottage bacon: This type of bacon is from the boneless part of the pork shoulder and is lean.
• Jowl bacon: This is a cut of pork from the pigs' cheeks; it can be fried and eaten, similar to streaky bacon. It can also be used as a garnish, similar to bacon bits.
• Collar bacon: This cut is taken from the loin eye muscle in the shoulder; it is rather fatty and known as ribeye.

Is Bacon Healthy?

When it comes to bacon, there has always been a debate as to whether it is healthy. Bacon is high in fat and sodium and, when eaten in large amounts, can contribute to health issues. According to the World Health Organization, bacon has been classified as a Group 1 carcinogen. This means that it is known to cause cancer because of the preservatives used, which can create cancer-causing compounds.

Furthermore, consuming processed meats can increase the risk of Alzheimer's and dementia. It is thought that the nitrite can increase inflammation, which is a risk for dementia. The amount of salt in processed foods can also contribute to high blood pressure. Additionally, bacon is also a good source of protein, minerals, and vitamins. While the vitamins and minerals are low, bacon does contain:

• vitamins B1, B2, B3, B5, B6, and B12.
• Choline
• Magnesium
• Phosphorus
• Zinc
• Selenium

Let's take a closer look at the nutritional profile of bacon.

Nutritional Profile of Bacon

How To Cook Bacon

Bacon can be cooked in various ways, including in an air fryer, microwave, in the oven, on the stovetop, and the grill. Here’s how to do it.

In an air fryer or oven:

• Cover a sheet pan with foil and put a metal baking rack on top.
• Place your strips of bacon on the backing rack.
• Based on the thickness of the bacon, cook for 10-12 minutes at 400 °F

In the microwave:

• Put a paper towel on a plate and put the bacon on top.
• Next, cover the bacon with a paper towel.
• Cook the bacon for approximately 4 minutes on high until crispy.

On the stovetop:

• Cook the bacon slowly over medium heat in a nonstick pan.
• There is no need to add oil because it will let off its fat while it cooks.
• Make sure the bacon doesn’t burn, and turn the slices.
• Once cooked, take the bacon out of the pan and allow it to cool on a paper towel.

On the grill:

• First, preheat the grill to medium-low heat.
• Cover a baking sheet with foil, then put a metal rack on top.
• Put the bacon on the rack.
• Finally, place the baking sheet on the grill grate and cook for about 10 minutes with the lid closed.
• Once done, put the bacon on a paper towel, allowing it to absorb the extra grease.

Healthy Bacon Alternatives

However, while bacon may be enjoyed in moderation, there are many healthier alternatives known as fakon. Let’s take a look.

• mushrooms
• coconut bacon
• tofu
• carrot bacon
• chickpeas
• rice paper bacon
• tempeh
• smoked vegan cheese.
• turkey bacon
• eggplant bacon
• bacon salt

To get the most out of bacon, try adding it to healthy dishes with more vitamins and minerals, like:

• broccoli salad
• bacon corn stuffed peppers
• risotto with bacon and peas
• bacon-wrapped monkfish
• cod with bacon and balsamic tomatoes
• Sunday brunch egg casserole

The image featured at the top of this post is ©paplemini/Shutterstock.com.

The post Is Bacon Healthy, Actually? What Science Says appeared first on Moms Who Think.

Ahan Thai, Thailand's national cuisine, is well known for its fresh, bright ingredients, fragrant aroma, and spicy flavor. David Thompson, an Australian chef, who specializes in Thai food, says Thai cooking is all about utilizing different ingredients to create an exquisite final dish. Thai food has become popular worldwide and is often regarded as healthy; however, some disagree. In this article, we will discuss the history, nutritional values, health benefits, common ingredients, best and worst dishes, and discover whether Thai food is healthy.

The History of Thai Food

Thailand’s neighboring countries — Indonesia, Cambodia, Malaysia, Laos, India, and Myanmar — have influenced one another in their different culinary traditions for many centuries. In the book “Indian’s Benevolence to Thailand,” Thai monk Venerable Buddhadasa Bhikku claims that Indian cuisine influenced Thai cuisine. Indians had taught the Thai people how to incorporate spices and use various techniques in their cuisine. Furthermore, Thais also learned how to make herbal medicine from the Indians. Some of these plants from India include rose chestnut, sarabhi, or phikun. To add to that, during the 16^th or 17^th century the Americans introduced the chili pepper to Thai cuisine. Today, rice and chili peppers are two of the most essential ingredients.

Traditionally, there are four Thai cuisine categories:

• Steaming, stir-frying, and deep-frying was introduced through Chinese cuisine.
• Tom: which is boiled dished
• Kaeng: known as curries
• Yam: these are spicy salads

World’s 50 Best Foods Survey

In an online poll in 2017, there were 7 Thai meals listed on the World's 50 Best Foods. These dishes were:

1. Tom Yam Kung ranked 4^th. This is a soup that includes broth, lemongrass, kaffir, lime leaves, galangal, lime juice, fish sauce, and chili peppers.
2. Pad Thai ranked 5^th. The main ingredients include rice noodles, eggs, tofu, tamarind juice, sugar, fish sauce, fresh shrimp, dried shrimp, bean sprouts, garlic or onions, red chili pepper, lime, and peanuts.
3. Som Tam ranked 6^th. This is a green papaya salad often served with rice on the side. Chili, brined crab, lime, hog plum, yardlong beans, and pla ra are ingredients. Instead of using green papaya as the main ingredient, variations include green unripe, bananas, cucumber, green unripe mango, banana flowers, pomelo, coconut rice, mixed fruit, mu yo sausage, or hard unripe santol.
4. Massaman Curry ranked 10^th in 2017 and 1^st in 2018. This mild spicy curry is rich and full of flavor. Chicken is the most common protein added. However, goat, duck, venison, mutton, and beef are variations. Pork is rarely used because it is not eaten by observant Thai Muslims. To further add vegans and vegetarians have created their version by substituting shrimp paste or fish sauce for tofu. Common spices used in a massaman curry are nutmeg, cumin, star anise, bay leaves, cinnamon, cardamom, and cloves. However, most of the ingredients are used in Indian cuisine and Thai residents have added chili peppers, lemongrass, shallots, cashmere nuts, white pepper, garlic, potatoes, and galangal to increase the flavor. To give this dish its rich flavor coconut milk is added as the base in most Thai curries.
5. Green curry ranked 19th. This delicious cream curry is served hot and made with coconut milk, green curry paste, fish sauce, Thai basil, kaffir lime leaves and palm sugar. It is often served with a roti on the side. Main proteins include fish balls, meat, or eggplant.
6. Thai fried rice ranked 24^th. There are different types of fried rice. Thai rice is commonly stir-fried rice with garnishings such as green onion, tomato, and cucumber and is typically served on a bed of lettuce. Furthermore, This dish is different from Chinese rice which commonly uses long grain rice. Thai rice uses jasmine rice and normally contains crab, chicken, or shrimp as well as eggs, garlic, and onions. However, common seasoning usually includes soy sauce, fish sauce, and a spicy sauce made with Thai chilies that are sliced as well as lime and coriander.
7. Finally, we have Nam tok mu ranked 36^th. It is a type of Thai salad native to Laos which is to the Northeast of Thailand. It is made with thin slices of grilled pork covered with chili powder, fish sauce, lime herbs finely chopped chives, and roasted rice. It has a salty, sour, and spicy flavor and is not too expensive to make.

Common Ingredients in Thai Cusine and Their Benefits

There are 25 commonly used herbs and spices in Thai cuisine.

1. Bai bua bok known as Centella asiatica: Commonly used in an iced drink. According to vivo and vitro studies, Centella asiatica has important health benefits like memory enhancement, wound healing, and antidiabetic, antioxidant, and neuroprotective properties.
2. Bai toei known as screwpine leaves or Panda: This leaf smells sweet and is often used in desserts and sweet snacks. It is often used to stuff barbecued fish and is also wrapped around deep-fried chicken. It is believed to have medicinal benefits and contains alkaloids and glycosides which can treat skin problems and headaches.
   • Protein 2.4%
   • Fat 0.2%
   • Carbohydrates 6.7%
   • Phosphorus 17mg
   • Iron 14.9mg
   • Sodium 107.8mg
3. Bai yanang known as Tiliacora triandra: The juice is extracted from the leaves and used in soups. This herb is used for treating fever, malaria, and diabetes.
4. Kuichai known as Alium tuberosum Chinese chives: This herb has a garlic flavor and is often used in stir-fries it comes in yellow and green. Furthermore, it promotes good digestion and is used for treating intestinal parasites.
5. Horapha known as Thai sweet basil: Is a sweet basil used in green and red curries. Thai basil contains vitamins A, C, and E and maintains healthy-looking skin.
6. Kha known as Galangal: This herb has a perfume fragrance and is used in spicy soups and curries. It improves stomach problems and respiratory diseases.
7. Khamin known as turmeric: Is a root that is used in curries and is known to have anticancer, antioxidant, and anti-inflammatory properties. In addition, research studies have found that turmeric may benefit, muscle soreness, arthritis, and degenerative eye conditions.
8. Khing known as ginger: Can be served raw and is often used in stir-fried dishes and dips. It contains a decent amount of vitamin B6, magnesium, and manganese and supplies the body with 80 kilocalories of food energy.
9. Krachai known as fingerroot: This root is used in fish curries and fish dishes. According to researchers, fingerroot possesses antibacterial, anticancer, and anti-allergic properties.
10. Kaphrao is known as holy basil: This herb smells similar to clove and is believed to help reduce inflammation, stress, and anxiety and lower cholesterol and blood sugar in those who have diabetes.

The Next 10 Common Herbs

1. Krathiam known as garlic: Garlic is often served fried cooked or raw and is used in many dishes, salads, and dips. It is believed that eating garlic may ward off the flu or a cough and that it is good for improving brain function and boosting immunity.
2. Maenglak known as lemon basil: The leaves are used in curries and the seeds are used in sweet desserts and look similar to frog eggs when soaked in water. It is commonly used in stir-fries, soups, and stews. Lemon basil contains high levels of vitamin K which plays an important role in strengthening the bones.
3. Phak chi known as coriander: These green leaves are often used as a garnish and are rich in vitamins A, C, and K calcium, and iron. Coriander may fight infections and improve skin health.
4. Phak chi farang known as culantro: It is sometimes used as a substitute for coriander and is often found in curries and soups. It is a good source of vitamin A which helps maintain healthy organs. The leaves also have a good source of thiamin, iron, and riboflavin.
5. Phak chi lao known as dill: Dill is used in curries and soups that do not have coconut milk. Dill promotes digestion and is a remedy for insomnia.
6. Phak phai known as Vietnamese coriander: It is commonly used in soups and salads and can improve stomach pain, dandruff, and constipation.
7. Phrik chi fa known as chili spur pepper: These are often added to curries as a vegetable and can help fight colds, flu, and fungal infections. It also eases migraines and improves the metabolism.
8. Phrik khi nu known as bird’s eye chili: Is a small very hot chili with about 50,000-100,000 Scoville units.
9. Phrik thai on known as fresh peppercorns: Thai dishes often contain fresh green peppercorns. Peppercorns help fight against arthritis and may prevent cardiovascular disease.
10. Phrik khi nu suan known as garden mouse dropping chili: This is another small chili and even more spicy.

The Last 5 Common Herbs In Thai Food

1. Phrik yuak, phrik wan known as bell pepper, sweet pepper, and wax pepper: These peppers have a mild flavor and can be stir-fried or deep-fried and stuffed with pork. These peppers are rich in vitamin A and help maintain good eyesight.
2. Rak phak chi known as coriander root: Is often used in soups and curry pastes.
3. Saranae is known as spearmint:  It is often used in salads and sometimes to get rid of the muddy flavor of specific fish. Spearmint is high in antioxidants and improves digestion.
4. Takhrai known as lemon grass: Is used in spicy soups, salads, and curries. Lemon grass relieves bloating and boosts oral health. Additionally, it is also used as a natural remedy for high blood pressure.
5. Makrut known as makrut lime, kaffir lime, and Thai lime: Has a very strong fragrance to eliminate bacteria in the mouth you can rub the leaves on your teeth. It is also rich in calcium and vitamin C.

Is Thai Food Healthy?

While Thai food may seem nutritional with fresh vegetables and deliciously spicy, sweet, and sour flavors we need to remember that it is not all about the ingredients but also how it is prepared. Thai dishes usually have a good balance of fats, carbohydrates, and protein. They frequently include non-starchy veggies like tomatoes, peppers, and carrots that provide fiber vitamins, and minerals.

Additionally, there are some drawbacks to Thai cuisine — some meals are high in sodium with the added soy or fish sauce. This can lead to high blood pressure or other health problems. Some deep-fried dishes contain unhealthy fats and added sugar so they should eaten in moderation. Another thing to be mindful of is portion sizes, as Thai restaurants in America serve large portions which can lead to weight gain and diabetes.

Healthy Thai Dishes

• Summer rolls
• Papaya salad
• Chicken satay
• Tom yum soup
• Chicken larb
• Pad Thai

Unhealthy Thai Dishes

• Fried spring rolls
• Thai fried rice
• Green or red curry
• Massaman curry
• Thai Iced tea
• Crispy fish

Finally, Thai food can be full of vitamins and minerals that can benefit the body and there are healthier options you can choose from. By opting for healthier cooking methods and avoiding certain fats you can still enjoy the delicious taste of Thai food.

The image featured at the top of this post is ©Leelakajonkij/Shutterstock.com.

The post Is Thai Food Healthy, Actually? What Science Says appeared first on Moms Who Think.

Brown sugar is a popular glucose sugar used in various recipes. Its unique brown color looks similar to that of molasses. Traditionally, brown sugar is an unprocessed sugar with small amounts of natural brown sugar added. Today, it is made by mixing molasses with refined white sugar. Both sugars come from the same beet plant, or sugarcane, and have similar nutritional profiles. However, over the past few years, there has been a debate about whether brown sugar is healthy. In this article, we will discuss the history of brown sugar and whether it is healthy. We will also investigate what science says and take a peek at the nutritional values of brown sugar and how you can incorporate it into your diet.

The History of Brown Sugar

Over the past few years, the concept of brown sugar has altered. There used to be two varieties of raw sugar. During the 19th century, processing brown sugar was a common practice; however, the process of making brown sugar needed to contain 70% more white sugar than brown sugar. The first regular brown sugar was called muscovado; today, it is referred to as sticky brown sugar because it contains more molasses than regular brown sugar. This sugar was first milled by refineries in Britain. The second type of brown sugar was known as clayed sugar and was used for family purposes.

To add to that, during the 19th century, the white sugar industry did not have control over brown sugar production. The white sugar industry then created a slanderous attack campaign designed to discredit brown sugar. They used photos of harmless, though unappetizing in appearance, bacteria that naturally occur in brown sugar. By 1900, it was believed by the public that brown sugar contained tiny insects. This led to the false public opinion that brown was unhealthy.

Thankfully, by the 20^th century, health food stores were able to sell brown sugar that had been mechanically separated to a purity of 97 percent. Alternatively, brown sugar could also refer to white sugar with added molasses.

Is Brown Sugar Healthy?

According to science, there are no real benefits between white and brown sugar. Brown sugar is a blend of white sugar with added molasses. The only notable consideration is that brown sugar contains slightly higher amounts of minerals such as potassium, calcium, and iron than white sugar because of the added molasses. According to the New York Times even though brown sugar contains these minerals, as mentioned earlier, there is no actual evidence that brown sugar is healthier.

The body needs calcium to sustain strong bones; calcium is stored in the teeth and bones, which gives them hardness and strength. Iron is needed for our bodies to make hemoglobin, which is a protein in the red blood cells that helps carry oxygen to parts of the body. It also helps the body create myoglobin, which runs oxygen to the muscles. Furthermore, iron is needed so the body can produce hormones.

Potassium is found in many foods. It is also known as an electrolyte and contains tiny electric currents that trigger the nerve and different cell functions within the body. All tissues in the body need potassium to function, and bananas are a high source of potassium. A 100g banana contains 358mg of potassium, which is 11% of the daily recommended allowance.

Different Types of Brown Sugar and How To Use Each One

Did you know that there are four different types of brown sugar? These sugars can be used in different ways to suit your culinary needs. Let's take a look at the different types of brown sugars and how to utilize them in your kitchen.

Dark and Light Brown Sugars

• Brown sugar causes lumping because it contains more moisture than white sugar, allowing baked foods to hold more moisture and give them a chewy, sugary effect.
• Brown sugar can be made by combining white sugar with molasses.
• Light brown sugar is most commonly used when making sauces and baked foods.
• Dark brown sugar is perfect for making sauces, caramel apple cake, champagne vinaigrette, and peanut butter blossoms.
• Keep in mind that a recipe that calls for brown sugar typically refers to using light brown sugar. This is because there is a moisture difference between the two, and dark brown sugar will have a rich caramel flavor.

Champagne and Brown Sugar Vinaigrette

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• Author: Kay Keene
• Total Time: 5 minutes
• Yield: 3/4 cup

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Description

This light brown sugar dressing is perfect for salads and veggies.

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Ingredients

• ¹/₂ cup extra virgin olive oil
• ¹/₄ teaspoon oregano
• 2 tablespoons lemon juice, freshly squeezed
• ¹/₂ teaspoon ground black pepper
• ¹/₂ teaspoon garlic, finely chopped
• ¹/₄ cup champagne vinegar
• ¹/₂ teaspoon salt
• 2 tablespoons light brown sugar
• 1 teaspoon shallot, finely chopped
• 1 tablespoon Dijon mustard

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Instructions

1. Whisk all the ingredients together until well combined, except for the olive oil.
2. Next, slowly whisk in the olive oil until well-mixed.
3. Drizzle over grilled vegetables or a fresh green salad.

Turbinado Sugar

• Turbinado sugar is known as raw cane sugar or demerara sugar. Turbinado sugar is processed just enough to make it safe for consumption.
• The crystals are larger in size and lighter in color when compared to brown sugars that are often used in baking.
• Turbinado sugar is perfect for orange cranberry scones, green chili ribs, and bacon peanut butter cookies.

Green Chili Ribs

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• Author: Kay Keene
• Total Time: 7 hours
• Yield: 10

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Green chili ribs are the perfect dish for any occasion, and your guests will want to come back for more. Try roasting them on your Traeger grill or green egg. 

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Ingredients

• 1/2 bunch of washed cilantro
• 4 racks of peeled St. Louis-style ribs
• 16 oz of chopped hatch green chiles
• 1 tablespoon of Dijon mustard
• 1/2 cup turbinado sugar
• 1/2 cup white vinegar
• 1 1/2 tablespoons of kosher salt
• 6 tablespoons honey
• 1/2 tablespoon smoked paprika
• 1 tablespoon ketchup
• 1/2 teaspoon cumin
• 1/2 tablespoon chili powder
• 1 tablespoon achiote powder
• 1 clove chopped garlic
• 1 tablespoon chopped jalapeño
• 1 small finely chopped yellow onion
• 1 teaspoon granulated onion
• 1 teaspoon vegetable oil
• 1 teaspoon granulated garlic
• 1/2 tablespoon ground coffee
• 1 teaspoon cumin
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon chipotle powdered pepper

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Instructions

1. First, remove the membrane from the ribs and place them on a cutting board. Rub the meat generously with a dry rub.
2. Set your smoker to 225–230°F and smoke the ribs bone side down for 6-7 hours or until your desired tenderness.
3. In a saucepan, add the oil, garlic, onion, and jalapeño and cook for 5 minutes over medium heat. Add the cumin and cook for another 5 minutes. Put all of the ingredients except the cilantro in a blender and blend until smooth.
4. Once cooled, add the cilantro and blend for a further 3 minutes
5. During the last hour, brush the ribs with green chili sauce on both sides.
6. Allow the ribs to rest for 5 minutes before slicing. Serve and enjoy!!

• Cook Time: 7 hours

Nutrition

• Calories: 100

Muscovado Sugar

• Muscovado sugar is a type of sugar also known as Barbados sugar and still contains molasses.
• It is somewhat stickier and a little bit rougher than regular brown sugar and has a stronger molasses flavor.

Free-Flowing Brown Sugar

• Free-flowing brown sugar is not as clammy as regular brown sugar thus giving it a free-flowing texture like white sugar.
• This type of sugar goes through a unique process that reduces the moisture allowing it to be a perfect topping for oatmeal.

Nutritional Values of Brown Sugar

In our next section, we will take a look at the nutritional values of 1 teaspoon (3g) of each type of brown sugar according to Nutritionix. These nutritional values are based on a 2000-calorie-per-day diet. As you can see in the chart below Turbinado sugar contains the most calories, carbohydrates, and sugars. Other the other hand dark and light brown sugar contain the most calcium.

Conclusion

Finally, brown sugar is dark in color due to the added molasses it offers a few more minerals than white sugar and is also high in calories. However, brown sugar can still be enjoyed when consumed in moderation. It is important to remember that large amounts of any type of sugar can contribute to weight gain and tooth decay.  Where possible opt for healthier sugar alternatives like dates, honey, or stevia.

The image featured at the top of this post is ©SAM THOMAS A/Shutterstock.com.

The post Is Brown Sugar Healthy, Actually? What Science Says appeared first on Moms Who Think.

As the human body is made up of 66% water, staying hydrated is important. According to research done by HH Mitchell and others, our muscles and kidneys are 79% water. The lungs are approximately 83% water. The heart and brain are 73% water, and even our bones contain about 31% water. So what is the daily recommended amount of water? Adult females should drink about 2.7 liters (11.5 cups), and men should drink about 3.7 liters (15.5 cups) per day. In October 2016, two scholars, Garrett Waggoner and Andy Gay, had a goal to alter the way people drink water and launched their popular beverage brand, Cirkul. In this article, we will discover the advantages of drinking water, its nutritional values, health benefits, and products, and see if Cirkul is healthy.

What Does Water Do for You?

In addition to our bodies being made up of 66% water, let's take a closer look at what water does for us.

• The body needs water so that the brain can produce neurotransmitters and hormones.
• It helps with saliva for digestion.
• Water keeps mucosal membranes moist.
• It flushes body waste, mainly in the urine.
• Water regulates the body's temperature (breathing and sweating).
• It helps supply oxygen all over the body.
• Water helps the body’s cells to survive, grow, and reproduce.
• It acts as a cushion for the spinal cord and brain and lubricates joints in the body.
• It transfers food into elements needed for digestion.

Now that we have learned what water does for you, let’s take a look at a popular drink named Cikul that claims to be a healthier alternative to conventional sugar drinks.

What Is Cirkul?

Firstly, Cirkul's mission is to make drinking water desirable, flavorful, and advantageous. The bottles come in different colors and sizes and are available in stainless steel and BPA-free plastic bottles. With the creative bottle, you can sip normal water and turn the dial for a sip of your favorite electrolyte-filled flavored water. The Cirkul team prides itself on happy, hydrated customers and has saved over 250,000 plastic waste bottles annually.

• Cirkul is full of flavor, allowing you to choose from invigorating fruit, tea, or coffee.
• It is delicious and contains no sugar and zero calories.
• It contains natural flavors with no added dyes or colors.
• All you need to do is add water and adjust the dial to get 6 refills of your desired flavor.

Cirkul Products And Nutritional Information

Enjoy Cirkul products filled with electrolytes, no artificial colors, zero calories, and no sugar. Ingredients include filtered water, natural flavors, citric acid, monopotassium phosphate, lactic acid, salt, sodium citrate, sucralose, phosphoric acid, niacinamide, sodium benzoate (to preserve freshness), potassium sorbate (to preserve freshness), pyridoxine hydrochloride, and cyanocobalamin (vitamin B12). Let’s dive into a few of their products. There are so many to choose from, you’ll want to try them all.

FitSip $3.75 Each

FitSip is filled with electrolytes to keep you hydrated.

Watermelon Grape: This flavor combines their two most popular flavors. It is filled with electrolytes, and you’ll be hooked after your first taste.

Island Punch: Enjoy a jog along the beach with this tropical blend; it provides enough electrolytes to keep you active all day.

Tropical Blast: This tropical blend of orange, pineapple, mango, lime, banana, and a twist of coconut will have you diving for that volleyball in no time.

White Cherry: Enjoy walking your dog, feeling jolly and cheerful, while sipping on a white cherry.

Mixed Berry: Mixed Berry is filled with electrolytes to keep you pushing hard at the gym.

Orange Tangerine: The orange brings out a juicy sweetness, and the tangerine adds a dash of bitterness. Perfect to start your day.

Lemon Lime (Stevia): Most athletes love the fresh flavor of lemon and lime. Get ready to win that race.

LifeSip $3.75 Each

LifeSip is enhanced with B vitamins to boost you throughout the day.

Honeycrisp Apple: It makes you feel like you have just taken a bite of a sweet, crispy apple. The kids love this one too.

Fruit Punch: The perfect balance of fruitiness a tiny bit of sweetness and a tiny bit of citrus. Ideal for a hot summer day.

Strawberry Kiwi: Who doesn’t enjoy strawberries and kiwis? It's the perfect springtime flavor.

Peach Mango: Enjoy a peach mango while you catch a fish down by the river.

Watermelon: With water in its name, you can’t go wrong with a juicy, sweet watermelon drink.

Coconut and Pineapple: Lay in the backyard and catch a tan with Caribbean coconut and pineapple water.

Sweet Tea and Lemon: Sit on the porch swing, read a book, and enjoy sipping on a sweet tea lemon.

GoSip $3.75

GoSip is caffeine-enhanced, so grab one when you are feeling low for that extra caffeine boost.

Blue Raspberry: Perfect when you need that extra step to feel energized and take on the day.

Strawberry and Watermelon: Staying hydrated and energized has never been easier with this fruity combination.

Cherry Limeade: Make your dreams come true with this juicy and tangy flavor.

Black Cherry: Wake your taste buds up with this black cherry water. Your one sip closer to an energized you.

Grape: Satisfy your thirst with tasty grape flavor.

Green Apple: Life is too short to always drink plain water. Try this sweet energy-filled green apple instead.

Orange: Say hello to my little orange friend packed with a zip zap to get you going to the gym.

Gateway Tea $3.75

Gateway tea is an energizing caffeinated iced tea that also contains Panax ginseng extract.

Mango Tea: Sip, sip, hooray!  Get your hammock ready; it’s time for a refreshing mango tea break.

Blueberry Tea: Oh, look! Just what the doctor ordered: a nice iced water-filled bottle of blueberry tea.

Blackberry Tea: Get refreshed and feel the cool mountain breeze blowing in your face with this ice-cold blackberry tea.

Green Tea: Feel the sand beneath your feet and connect with nature while sipping on a bottle of green tea.

Tea Lemonade: This half lemonade and half tea is a perfect drink to take when you go to play a round of golf.

Peach Tea: Get ready to be fueled by this refreshing, sweet peach tea.

Raspberry Tea: The sweetest and juiciest raspberries come from the Pacific Northwest. Passion tastes like a good bottle of ice-cold raspberry tea on a hot summer day.

Furthermore, there are 9 new kiddy wild splash flavors for the kids to enjoy:

• Cheeta Cherry
• Orangutan Orange
• Walrus Watermelon
• Parrot Punch
• Bear Berry
• Alligator Apple
• Gecko Grape
• Lion Lemon Lime
• Shark Strawberry

Inflow Energy $3.75

The Inflow energy drink contains ginger root extracts, taurine, vitamin B, caffeine, and green tea. Those who drink Inflow know it’s it adds a positive vibe to the day.  

Passion Fruit and Dragon Fruit: Treat your taste buds to the curious combination of these two fruits.

Blackberry: With a simple yes, you can boost your mood with Blackberry inflow energy.

Strawberry Kiwi: Straighten your crown and conquer the day with a delicious strawberry kiki blend.

Watermelon: Keep cool with an energized, juicy, sweet watermelon inflow.

Is Cirkul Healthy?

The simple answer is yes, there are no added colorants, sugars, or calories making them a healthier alternative. With many flavors to choose from you can always ensure that you will stay hydrated all day long. Cirkul is a reliable source of electrolytes. There are many advantages to ensuring that you get enough. Electrolytes are usually small doses of magnesium, sodium, and potassium.

Benefits of Electrolytes and Vitamin B

The body needs electrolytes to support heart health, nerve system, and muscle function, it balances the blood pH and also builds new tissue. Additionally, Cirkul is a good source of vitamins B3 (niacin) B6 (pyridoxine), and B12 (cobalamin). The body needs vitamin B to utilize nutrients such as fat, carbs, and protein for fuel. In addition, vitamin B3 may boost brain function, lower cholesterol, and ease arthritis. Furthermore, vitamin B6 promotes cell health and brain function. Vitamin B12 helps regulate and create DNA cells.

How Much Caffeine Is in Cirkul?

Next, some Cirkul products contain caffeine however, the GoSip only contains 30mg and the gateway tea 20g. This is a small amount when compared to other energy drinks like Bang or Reign Total Body Fuel which contains 300mg of caffeine per can. It is said that over 400mg of caffeine can cause nausea, insomnia, restlessness, and other side effects. It is best to consume caffeine in smaller doses.

Benefits of Panax Ginseng

Meanwhile, Gateway tea can be beneficial to your health because it contains Panax ginseng extract. Ginseng has been used in Chinese culture for many years. It contains anti-inflammatory properties and beneficial antioxidants that help postmenopausal women. Furthermore, in a systematic review, it is said that Panax ginseng can benefit males with erectile dysfunction. When taken orally it is used to treat depression and Alzheimer’s disease however, there is not enough research to support this.

Benefits of Ginger Root

Eating ginger helps your stomach digest foods faster. It also helps improve nausea during pregnancy. Furthermore, ginger contains anti-inflammatory properties and it is believed that it helps with menstrual cramps, and bloating and improves your overall skin health.

Benefits of Taurine

Taurine is an exceptional amino acid that is actually very healthy. Taurine has inflammation properties, people who have joint pain have found that consuming taurine has helped improve their mobility. It has been found that consuming taurine also prevents the blood vessels from toughening which can lead to heart disorders.

Benefits of Green Tea

For thousands of years, green tea has been a conventional medicine used to help with weight loss, digestive problems, and headaches. Studies have shown that drinking green tea can keep the liver healthy, regulate blood pressure, and reduce blood fat cells. Furthermore, there are many benefits to green tea such as green tree salve for genital warts that the United States Food and Drug Administration (FDA) has approved.

Conclusion

Finally, it is important to maintain a healthy lifestyle and drink plenty of water. By drinking Cirkul you can set good healthy habits and cut out other sugary drinks that are high in calories.  With a range of products and flavors to choose from you can add extra B vitamins and enjoy Lifesips. Or restore your body with Fitsips filled with electrolytes. To boost your energy levels op for GoSips, there are over 100 products available there is a Cirkul drink that suits everyone's needs. Lastly, Cirkul is the perfect addition to getting your kids to consume enough water and stay hydrated during the day.   

The image featured at the top of this post is ©New Africa/Shutterstock.com.

The post Is Cirkul Healthy, Actually? What Science Says appeared first on Moms Who Think.

Breakfast really helps to jumpstart your day. Some people prefer to wake up to the smell of sizzling bacon, eggs, toast a hot cup of coffee, while others may prefer a bowl of cereal with a fruit salad and fresh orange juice to boost vitamin C.

Honey Bunches of Oats is a popular breakfast cereal created by Vernon J. Herzing, an employee of Post Cereals, in 1951. Herzing had a great idea and decided to mix different cereals, such as sugar sparkle flakes, toasties, and grape-nut flakes, together. He then got his daughter Kimberly to help him measure quantities and taste-test them to find the perfect combination. It took three years to develop Honey Bunches of Oats, and it was in 1989 that it was finally introduced to the market. It consists of baked oat clusters with a dash of honey and three different types of flakes. Additionally, fruits and almonds are added to other varieties.

In this article, we will discuss: Is Honey Bunches of Oats healthy? Let's take a closer look at the history, flavors, health benefits, and nutritional values of this favorable cereal.

What's In a Name?

After the concept of Honey Bunches of Oats was created, it was time for the team to come up with a catchy name for their new product. They called it “Battle Creek,” but customers were not fond of the name, although they enjoyed the product itself. This was because there were no other cereals with this type of flavor. The team decided to speak to a Post brand manager named Eva, and she suggested adding honey and calling it Honey Bunches of Oats and Flakes. Customers were thrilled about the name and wanted to know where they could purchase it. Eva wanted to make it a family cereal, and the research team suggested adding Sugar Sparkle Flakes for a sweeter flavor profile.

Finally, after three years, in 1989, Honey Bunches of Oats hit the store shelves. Today, it is a top seller in America, and with different flavors, there's no wonder it is a family favorite.

Is Honey Bunches of Oats Healthy – Nutritional Values

The crunchy oat bunches, crispy flakes, and added almonds make a perfect breakfast morning treat. Honey Bunches of Oats is typically combined with three types of whole grains; these include whole oats, corn, and whole wheat. Moreover, it does contain artificial and natural ingredients; however, it does have a decent amount of refined carbohydrates.

Additionally, there are eleven delectable flavors to choose from. Note that the nutritional value can change depending on the flavor chosen and the type of milk added. Let's take a look at the nutritional values and different flavors.

Flavor Profiles of Honey Bunches of Oats

1. Almonds: Contains 10 important vitamins and minerals and 14g of whole grain per serving.
2. Honey roasted: It is low in fat and contains 14g of whole grain and 10 beneficial minerals and vitamins per serving.
3. Maple and Pecans: Packed with flavor and 14g of whole grain.
4. Cinnamon Bunches: Contain 160 calories and 180mg of sodium which is the recommended minimum amount of sodium to be replaced daily.
5. Granola chips blueberry: Perfect on-the-go snack, dip them in yogurt or peanut butter.
6. Real strawberries: Are low in fat and contain 12g of whole grains and 6 essential vitamins and minerals.
7. Granola French Vanilla almond: Contains 27g of whole grains and 270 calories per serving.
8. Honey roasted granola: It is low in sodium, contains 34g of whole grain, is a good source of fiber, and has 7g of total fat along with 12 important vitamins and minerals.
9. Vanilla: Contains 10 vitamins and minerals and 14g whole grain per serving.
10. Granola chips honey roasted: Contains 120 calories, 150mg of sodium, and 3g total fat per serving.
11. Frosted Honey Bunches of Oats: Frosted flakes with a total sugar amount of 11g.

Benefits of Honey Bunches of Oats

Is honey bunches of oats healthy? Well, that all depends on your dietary needs. Whole grains are a decent source of fiber. Fibre helps the stomach to feel full and also benefits bowel movements. Furthermore, some of their products contain over 10 vitamins and minerals such as folic acid, iron, vitamin D, vitamin B6, and B12. All these vitamins and minerals benefit the body even though they are added when processing. It’s also low in fat and does not contain too much sugar. However, if you suffer from diabetes it would be best to check with your health care provider.

Honey Bunches of Oats Recipe Ideas

Not all recipes have to be cakes, there are many different treats you could try with your Honey Bunches of Oats.

• Fried ice cream with cinnamon chocolate sauce
• Banana peanut butter breakfast bites
• Blueberry – strawberry breakfast shortcake
• Cereal peanut butter butter bars
• Cherry almond crisp
• Bombay mix
• Crispy cereal-crusted shrimps
• Apple walnut muffins
• Sweet potato crisp

Final Thoughts

Honey Bunches of Oats may not be a very nutritious breakfast on its own. It’s quick to make when you're on the go and it is tasty. However, there’s no stopping you from adding additional eggs, yogurt, fresh fruits, or other healthy side dishes for a balanced breakfast meal. Always remember that balance is key with any meal. So go ahead, and enjoy your morning honey bunches of oats cereal.

Recipe Card

While this tasty cereal is great on its own or topped with milk, did you know that you can use it in recipes such as baked goods? Try out these delicious muffins!

Honey Bunches of Oats Banana Muffins

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• Author: MomsWhoThink.com
• Total Time: 0 hours
• Yield: 12 servings

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Ingredients

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• 1 1/2 cups all-purpose flour
• 1 cup Honey Bunches of Oats cereal, crushed
• 1/2 cup granulated sugar
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3 ripe bananas, mashed
• 1/3 cup vegetable oil
• 1/4 cup honey
• 1 large egg
• 1 teaspoon vanilla extract
• 1/2 cup milk

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Instructions

1. Preheat the oven to 350°F (175°C). Line a muffin tin with paper liners.
2. In a large bowl, combine the crushed Honey Bunches of Oats cereal, flour, sugar, baking powder, baking soda, and salt.
3. In another bowl, whisk together mashed bananas, vegetable oil, honey, egg, vanilla extract, and milk.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
5. Divide the batter evenly among the muffin cups, filling each about 2/3 full.
6. Bake in the preheated oven for 18-20 minutes or until a toothpick inserted into the center comes out clean.
7. Allow the muffins to cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.

• Prep Time: 15 minutes
• Cook Time: 18-20 minutes

Nutrition

• Calories: 200
• Sugar: 18 g
• Sodium: 150 mg
• Fat: 7 g
• Carbohydrates: 33 g
• Protein: 3 g

The image featured at the top of this post is ©Anita Patterson Peppers/Shutterstock.com.

The post Is Honey Bunches of Oats Healthy, Actually? What Science Says appeared first on Moms Who Think.

In the early 1980s, boba tea, also known as pearl milk tea, tapioca milk tea, or bubble milk, was a well-known milk tea that came from Taiwan. It was introduced to the United States by Taiwanese immigrants who took it to California, notably Los Angeles. Later, the drink spread to other countries and became quite popular. Boba is a milk tea with added tapioca pearls, fruits, syrups, or jellies. However, many people have wondered if boba is healthy. In this article, we will dissect what boba is, its nutritional values, health benefits, and healthier alternatives.

What Is Boba Tea?

Boba teas are usually made with milk or without milk. As a base, to make boba green, black, or oolong tea is used. The typical milk added is usually fresh milk or powdered milk; however, other variants include coconut milk, almond milk, soy milk, and condensed milk. Additionally, hot black tea, condensed milk, honey or syrup, and tapioca pearls were the first known recipes to create boba tea. Today, it is commonly served cold with added ice.

Is Boba Healthy?

Boba on its own, has very few health benefits. Although it may provide you with a bit of energy, it is high in carbohydrates and calories, which could lead to weight gain and other possible health issues. Boba tea does contain a lot of sugar; high levels of sugar can lead to obesity, diabetes, heart disease, and tooth decay. According to the American Heart Association, consuming sugar is not necessary for our bodies to function. Sugar contains no nutrients and may lead to weight gain. It is advised that we should consume no more than 6% of sugar calories per day.

Although boba may be high in carbohydrates, there are benefits to tea itself. Let's take a closer look at the benefits of tea. Green tea and black tea are popular choices for boba tea drinkers. Researchers found that both teas can lower cholesterol, blood pressure, and breast, liver, and the incidence of prostate cancer. It also helps to lower the risk of stroke and heart disease because green tea is filled with beneficial antioxidants.

Healthy boba teas include:

• Fruit boba tea
• Roasted oolong milk
• Green boba tea
• Ginger lemon decaf boba tea
• Chia seed boba tea
• Macha boba tea

Boba Tea

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• Author: Kay Keene
• Total Time: 35 minutes
• Yield: 1-2

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Try this quick and easy boba tea recipe. 

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Ingredients

Units MUS

• 200ml milk
• 2 tea bags of your choice
• 50g caster sugar
• Ice
• 50g quick cook tapioca balls
• 1 teaspoon dark brown sugar

For the syrup

• 50g dark brown sugar

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Instructions

1. First, allow the tea bags to brew for 10 – 15 minutes in 100 ml of boiling water. Throw the tea bags away and let the tea cool down to room temperature. For the clear sugar syrup, over medium heat, place the caster sugar in a small pot with 60 ml of water and bring it to a boil while stirring. Next, remove it from the heat and allow it to cool.
2. In a small pot over medium heat, add 500 ml of water and bring it to a boil. Add the tapioca balls, stir, and make sure the balls do not stick to the side of the pan. Allow it to reach a rolling boil for 2 minutes, then turn off the heat. Put a lid on the pot and leave it on the stove for 2 minutes.
3. Next, drain the balls into a sieve and run them under cold tap water until cooled. Use a spatula to mix the balls around so they do not stick together. Once cool to the touch, put them in a mixing bowl and add 1 teaspoon of dark brown sugar, then mix again.
4. Using the same pan over medium heat, add 60 ml of water and 50 g of brown sugar to make the sugar syrup. It will make about 80 ml of syrup (2 ½ servings). Allow it to come to a boil and stir slowly until all the sugar has dissolved. Remove it from the heat; it will thicken as it cools down. If you have any leftover brown syrup, you can keep it in an airtight jar for a month.
5. Now to put the tea together. If you are making two servings, put half of the balls into each glass. Or if you are making one large tea, place all the balls in a 500 ml glass. Next, to create a marble effect on the glass, whirl the balls around.
6. Place the tea and 1 tablespoon of clear sugar syrup in the glass. Then add ½ cup of ice and stir gently, being careful not to remove the sticky marble effect from the glass. Add 200 ml of cold milk and serve with a thick straw. Enjoy!

• Prep Time: 35 minutes
• Cuisine: Taiwanese

Nutrition

• Serving Size: 250ml
• Calories: 550
• Sugar: 70g
• Sodium: 0.3g
• Fat: 7g
• Saturated Fat: 5g
• Carbohydrates: 115
• Fiber: 0.3g
• Protein: 7g

Tips To Create Boba Tea

• Adjust to your preferred sweetness.
• To reduce calories substitute sugar with light brown sugar, honey, monk fruit sweetener, yacon syrup, stevia, xylitol, or erythritol.
• Add the ice, tea, milk, and syrup to a shaker and shake for 10-15 seconds to create a foamy effect. Then, pour it into the syrup boba glass.
• To prevent cooked tapioca from hardening never put it in the fridge.
• Cooked balls only last for 3 hours, so it is best to only cook as much as you need.
• To save time use quick cook tapioca.

Nutritional Value of Boba

What is Tapioca?

Tapica is manufactured by squeezing the starchy liquid out of the cassava root. Next, the water is left to vaporize leaving the tapioca powder behind, it is then made into flakes, flour, or pearls. The name boba tea is derived from tapioca pearls. These limped pearls are made from the starch of a cassava root and are approximately 0.2 to 0.4 inches (five to ten millimeters) in size.

Additionally, tapioca pearls come in different varieties — popping, black, clear, and flavored. This is because when sweeteners, water, and flavorings are added the pearls can have different textures and colors.

As mentioned it is also turned into flour, and flakes. Furthermore, to make them chewy and sweet they are drenched in a sugar syrup however, they are often added to tea for texture, and the tea alone contributes to flavor. Tapioca is also used as a thickening agent in pies and puddings.

Health Benefits of Tapioca

One cup of tapioca has about 135g of carbohydrates and 550 calories. In addition, tapioca is a decent source of dietary fiber, iron, calcium, and manganese but it also has little sodium, cholesterol, and fat.

• Easy to digest: Some people have mentioned that tapioca is easier to digest than flour made from nuts or grains. It has been said by Medical News Today that there have been doctors who may recommend that those who have (IBS) irritable bowel syndrome could benefit from consuming tapioca.
• Calcium benefits: There are approximately 30mg of calcium in one cup of dry tapioca pearls. The body needs calcium to prevent osteoporosis and keep our teeth and bones healthy. However, 30mg per day is not enough the guidelines suggest 1,000 – 1,200mg of calcium per day. In addition, for those who enjoy drinking milk, 2-3 glasses per day would be the recommended daily allowance of calcium. Should you not be a fan of milk alone you can also consume yogurt, cheese, or other milk alternatives or take a supplement calcium tablet.
• Allergen-free: Those who are allergic to grain, gluten, and nuts may be happy to know that tapioca may be a decent addition to their dietary needs and for baking at home.
• May lower cholesterol: A study conducted in 2022 mentioned that a type of tapioca starch known as (TRM) tapioca-resistant maltodextrin may assist those who have high cholesterol.
• Good source of iron: There are 2.4mg of iron in one cup of tapioca pearls. Depending on sex and age the recommended daily value should be between 7-18mg. The body needs iron to carry oxygen to all parts of the body. Those with anemia usually lack iron in the blood.

Nutritional Facts of Tapioca Pearls

Ways To Include Tapioca in Your Diet

Tapioca flour, pearls, and flakes can be used in a variety of recipes.

Here are a few ideas on how to include tapioca in your diet:

• Using tapioca pearls and coconut milk you can make a gluten-free vegan-friendly pudding.
• To thicken fruit pies, mix some tapioca starch into the pie filling ingredients.
• Add tapioca starch to cookies, loaves of bread, and muffins.
• Use green, or black tea to make boba tea.
• To make a Portuguese cheese bread use tapioca flour, milk, salt, cheese, oil, and eggs.

Try experimenting, you’d be surprised how many delicious tapioca recipes are out there.

Mango Coconut Pudding with Tapioca Pearls

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• Author: Kay Keene
• Total Time: 15 minutes
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This delightful, slightly sweet dessert is topped with chunks of juicy mangoes and takes only 15 minutes to prepare. It’s gluten- and dairy-free, and we know the whole family will enjoy it! 

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Ingredients

Units USM

• 2 peeled and diced mangoes
• 3/4 cup of white tapioca pearls (sago)
• 3 tablespoons granulated sugar or honey
• 14 fluid ounces (1 can) coconut milk
• 5–6 cups of water

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Instructions

1. First, add the water to a large pot and bring it to a boil. Next, add the tapioca pearls.
2. Cook on high for approximately 10 to 15 minutes, stirring often, until the pearls have a small white in the center.
3. In the meantime, mix the sugar and coconut milk in a bowl until the sugar has dissolved. Put it in the fridge until needed.
4. Strain the pearls once cooked, and then rinse them, under cold water until cooled. The pearls should look clear, and drain well.
5. Add the pearls to the coconut milk and stir.
6. Finally, pour the coconut pearls into your desired bowls or glasses and top with mango. Serve and enjoy!
7. Tip: For a thicker pudding, allow the coconut pearls to sit in the fridge for 4 hours, then add the chopped mango when ready to serve.

Notes

• Polyunsaturated Fat: 3g
• Monounsaturated Fat: 1g
• Potassium: 8mg
• Vitamin A: 1119.9IU
• Vitamin C: 8mg
• Calcium: 1mg
• Iron: 3.6mg

• Prep Time: 5 minutes
• Cook Time: 10 minutes
• Cuisine: Taiwanese

Nutrition

• Calories: 393.8
• Sugar: 2g
• Sodium: 7mg
• Fat: 22.5g
• Saturated Fat: 19.7g
• Carbohydrates: 49.6g
• Fiber: 4g
• Protein: 2.9g

Final Thoughts

Finally, is boba healthy? While the pearls are not considered to be fully nutritional on their own, boba pearls can be part of a balanced diet when incorporated with other nutritional foods. Boba tea which uses tapioca pearls is low in sodium and can help you to monitor your blood pressure. It is easy to digest and can benefit those who have irritable bowel syndrome. However, boba tea can be high in sugar, so it is advised to choose healthier sugar alternatives as mentioned above. Tea on its own is high in antioxidants that benefit the body. Boba and other foods that are made with tapioca can be enjoyed in moderation, be mindful of your portion sizes so you can maintain a healthy balanced diet.

The image featured at the top of this post is ©Anabel Amour/Shutterstock.com.

The post Is Boba Healthy, Actually? What Science Says appeared first on Moms Who Think.

Origin of Bodyarmor

Mike Repole initially created Bodyarmor. Together with Lance Collins, the brand and company were founded in 2011. Later, Coca-Cola took notice and decided to invest in a small amount of shares in 2018.

By November 2021, Coca-Cola had made the decision to acquire the remaining 85 percent of the shares in order to obtain the company in its entirety. The drink is now being marketed as its flagship sports beverage.

Is Bodyarmor an Energy Drink?

In a word, no. Whereas energy drinks are commonly used for a short-term energy boost, usually by providing large amounts of caffeine and sugar, sports drinks focus mainly on hydration. This is done by replacing electrolytes and lost fluids.

Though Bodyarmor Edge does contain caffeine, it also offers the electrolytes needed for heightened hydration. This is what sets it apart from energy drinks. Other products offered by Bodyarmor focus specifically on replenishing lost fluids and electrolytes without the added caffeine.

What Sets Bodyarmor Apart From Other Sports Drinks?

Incredibly, Bodyarmor uses only natural sweeteners, flavorings, and colorants. This makes it different from most other sports drinks, which often use artificial alternatives. Instead, Bodyarmour uses vegetable and fruit extracts and completely natural sweetening agents.

Also, all Bodyarmor products provide predominately potassium electrolytes. Though it may contain sodium, another electrolyte, it is at a much lower content level than many other leading brands. The body absorbs potassium easier and faster than sodium, as most people already have a high level of sodium.

Bodyarmor also nourishes the body with more antioxidants and contains a higher B-vitamin profile than many other leading sports drink brands. We will take a closer look at the health benefits of these later in this article.

Is There a Bodyarmor Product to Suit Everyone?

Below, we will discuss the many variants, benefits, and differences of Bodyarmor's extensive product range. This should help in assisting you to choose which one may be most suitable for your specific needs and tastes.

There are currently seven main products offered by Bodyarmor, each assisting with different hydration needs. Each of these comes in numerous different flavors, each with its own specific applications. Let’s take a look at which could be best for you:

Bodyarmor SPORTS DRINK

• Pineapple coconut
• Watermelon strawberry
• Tropical-punch
• Blackout berry
• Strawberry banana
• Fruit punch
• Orange mango
• Cherry lime
• Blue Raspberry  
• Strawberry grape 

Each of these provides the supreme hydration that Bodyarmor is known for, with 530mg of potassium and 30mg of sodium. Notably, the SPORTS DRINK product does contain 21g of sugar per 12oz, so it may not be ideal for the sugar-conscious or diabetically inclined. However, these amounts may vary slightly, depending on the flavor. Also, it contains coconut water, which provides other health benefits; we will discuss this later in this article. 

Bodyarmor LYTE

This is perfect for those looking for something less sugary. These flavors include:

• Tropical coconut
• Berry punch
• Orange clementine
• Strawberry banana lyte
• Kiwi strawberry
• Dragon fruit berry
• Peach mango
• Strawberry Lemonade
• Blueberry pomegranate

LYTE contains only 2g of sugar per 16oz bottle. This low-sugar alternative still packs 530mg of potassium and 30mg of sodium. However, these amounts may vary slightly, depending on the flavor. Bodyarmor LYTE also contains coconut water.

Bodyarmor ZERO SUGAR

This is the ultimate choice for those looking to cut sodium, sugar, and carbohydrates completely from their diet. This is without losing the refreshing taste of a sports drink. It is currently offered in four flavors:

• Cherry lime
• Fruit punch
• Orange
• Lemon lime

While containing zero sodium, sugar, and carbs, it amazingly still provides 620mg of potassium per 16oz.

Bodyarmor EDGE

Next, Bodyarmor Edge contains 140mg of added caffeine per 28.03oz serving. This gives that extra energy boost when needed, though it is not recommended for children. It provides a massive 1440mg of electrolytes for ultimate rehydration. Its four current flavors are:

• Grape
• Tropical punch
• Blue Raspberry
• Strawberry

Bodyarmour Flash I.V.

This one has a whopping 2,290mg of electrolytes per 20oz bottle. This is divided into half potassium and half sodium. This is paired with added zinc, C vitamins, and B vitamins for immune system support. It comes in the following flavors:

• Strawberry kiwi
• Tropical punch
• Grape
• Fruit punch
• Cucumber lime
• Orange

It also contains coconut water and 15mg of sugar.

Bodyarmor FLASH I.V. STICKS

These are a portable, yet still extremely convenient, way to get the hydration you need. Packaged in powdered form, it still delivers 2,220 mg+ of electrolytes without any sugar. Importantly, it also boosts the immune system with added zinc, B vitamins, and vitamin C. It is most effective when combined with Bodyarmor SPORTSWATER. There are five delicious flavors:

• Cucumber lime
• Lemon lime
• Tropical punch
• Strawberry kiwi
• Grape

Simply adding any of these flavors to your water provides the extra hydration needed for an active life.

Bodyarmor SPORTSWATER

The sportswater is purified using reverse osmosis. Reverse osmosis water is also used in all liquid Bodyarmor products. This process removes up to 99 percent of all impurities. Furthermore, it has an alkaline pH level, possibly reducing acidic bloodstream levels. This may prevent some diseases, such as cancer. It also contains many electrolytes to assist in hydration. It is designed to perfectly complement Bodyarmor FLASH I.V. STICKS. Bodyarmor Sportswater is packaged in the following bottle sizes:

• 20oz
• 700ml
• 1 litre
• 1.5 litre
• 1-litre six-pack

For those looking to keep their team hydrated, the TEAM PACK is also available. This contains eight bottles of SPORTS DRINK, with the same superior hydration at a discounted price. Also, it is still offered in all the varieties of delectable flavors.

Is Bodyarmor Healthy for You?

As part of a nutritionally balanced diet, yes. Bodyarmor products provide a substantial increase in hydration, replacing lost electrolytes while providing extra vitamins and minerals for the immune system and bodily function support. Let’s take a closer look at how these benefit an active lifestyle:

• Also commonly known as Retinol, vitamin A helps in assisting against defending against many common illnesses.
• Vitamin C: Ascorbic acid assists in healing wounds and also helps in keeping cartilage, bones, blood vessels, and skin healthy.
• Also known as Niacin, vitamin B3 helps with skin health, your digestive system, and your nervous system.
• Vitamin B5: Calcium D-Pantothenate improves the creation of new red blood cells. It also helps the adrenal glands produce stress and sex-related hormones. This vitamin also assists the body in breaking down energy-producing carbohydrates, which provide energy and assist in weight control.
• Alpha-tocopherol acetate, vitamin E nourishes the skin, preventing it from free radical damage. Also, it lowers the chance of brain disorders, vision problems, cancers, and heart disease.
• Vitamin B6: Pyridoxine Hydrochloride increases hair growth, prevents hair loss, and may reverse greying.
• Folic Acid, vitamin B9 is essential in healthy cell growth and function, a necessity for creating red blood cells. Also, vitamin B9 is important in pregnancy, reducing and preventing brain and spine birth defects.
• Vitamin B12: Cyanocobalamin helps to boost energy levels, and increase red cell production. Also, vitamin B12 can improve your memory and create healthy DNA.
• Electrolytes: Dipotassium Phosphate, Magnesium Oxide, and Zinc Oxide are all electrolytes contained in Bodyarmor products. These increase the body's ability to hydrate and regulate muscle and nerve function. Furthermore, electrolytes assist in rebuilding tissue damage and balance blood pressure and acidity.

Bodyarmor Affiliates and Sponsorships

Bodyarmor has partnered with many well-known athletes, some of whom include:

• Naomi Osaka, a previously number one ranked tennis WTA (Women’s Tennis Association) player.
• Klay Alexander Thompson is a four-time NBA Champion and one of history’s best three-point shooters.
• Rob Gronkowski, a four-time Super Bowl champion holding two NFL records.
• Skyler Diggins-Smith, a six time WNBA all-star.
• Mike Trout, an eleven-time MLB (Major League Baseball) all-star and three-time American League MVP
• Sydney Leroux is a Canadian-born soccer player and gold medalist.
• Ryan Blaney, the 2023 NASCAR Cup series champion, drives for Team Penske in his No.12 Mustang, Dark Horse.

Bodyarmors’ sponsorships include being the official sports drink for the baseball team Los Angeles Angels of Anaheim, and the UFC. They are also the official drink for the NCAA and Major League Soccer.

So, Should You Drink Bodyarmor?

Bodyarmor is a great addition to sports and daily life nutrition. It provides many essential vitamins and promotes excellent hydration. As with all supplementary products, it should be consumed within reasonable limits. Hopefully, this article has helped you find out if Bodyarmor is healthy and which Bodyarmor best suits your needs and tastes.

The image featured at the top of this post is ©Pheelings media/Shutterstock.com.

The post Is Bodyarmor Healthy, Actually? What Science Says appeared first on Moms Who Think.

Monk fruit has a rich cultural history, originating in Southern Asia, and is still almost exclusively grown, cultivated, and exported from Thailand and China. This small round melon fruit is a member of the gourd family and is also known as “Buddha Fruit” or swinglefruit (Siraitia grosvenorii). However, natively, it is referred to as Luo Han Guo.

According to Eastern legends, monk fruit was first discovered by Buddhist monks in the Guangxi Province of China, specifically in the misty mountain forests of Guilin. In this article, we will explore what science says about monk fruit and whether it is a healthy alternative to commonly used sugars.

Is Monk Fruit Healthy?

In our modern world, we have realized that calorie intake and blood sugar levels greatly affect our daily and long-term health. Thus, other sweet alternatives are now often incorporated into our diet to add flavor without the usual unhealthy drawbacks of sugarcane-based sugars. Monk fruit is now also accepted and utilized as an all-natural sweetener. It is between 150 and 200 times sweeter than typical Western sugar. Monk fruit is proven to be a zero-calorie sweetener. It is more effective than its usual counterparts and requires much lower quantities to achieve the same, much-loved, palatable flavor.

What Is Monk Fruit Used For?

Originally, monk fruit was used as a traditional Chinese medicine and is still used to treat the common cold and intestinal issues. Recently, monk fruit has been recognized as a genuine sugar alternative, and unlike some other sweeteners, it is noted to have almost no aftertaste.

Shockingly enough, a study shows that on average, American citizens add up to 57 pounds of refined sugar to their diet, excluding the existing sugar content already present in their meals, per year. This can cause many health issues and decrease life expectancy.

Alternatively, monk fruit sugar has many proven health benefits, serving as a wonderful substitute for the health-conscious and for those who need to control their blood sugar balance or weight.

Compared to regular white or brown sugar, monk fruit offers that sweet flavor without calories and added carbohydrates, so it does not affect blood sugar levels. This makes it a much healthier alternative.

Is Monk Fruit Sugar Safe?

In a word, yes. Monk fruit sugar has been approved as safe for consumption in over sixty countries worldwide. In America, it has been approved by the U.S. Food and Drug Administration (FDA) and is registered as Generally Recognized As Safe (GRAS) in America. It is often combined with erythritol, giving it a more conventional sugar texture, which is also FDA-approved.

Uses for Monk Fruit Sugar

There are a variety of ways to incorporate monk fruit sugar into your diet, and as it is much sweeter than other typical sugars, a smaller amount is required.

Monk fruit sugar can be used wherever sweetness is required; you can add it to your daily cup of coffee or favorite hot beverage without the added carbohydrates and calories. Furthermore, it can be added to cereals and smoothies, sprinkled on fruit, or even used when baking.

When used in baking, it is a great substitute, as it is stable at high temperatures. Just remember, it is much sweeter than regular sugar, so a quarter of what the recipe asks for is the usual conversion ratio.

How Is Monk Fruit Sugar Made?

Monk fruit sugar is composed of mogrosides, as opposed to sucrose-based sugar, which is refined from sugar cane, the most commonly accepted table or baking sugar. There are three main steps to refine monk fruit sugar from the actual fruit.

Firstly, the skin is peeled off, and the seeds are then removed. Next, the remaining fruit pulp is processed by adding hot water and then crushing and filtering it to separate the liquid from the solid content. Lastly, the liquid extraction is dehydrated to form a dry powder. This powder can then either be used raw or combined with erythritol, as previously mentioned, for a more recognized texture.

How Much Monk Fruit Sugar Should One Consume Daily?

Monk fruit is an incredibly concentrated sweetener, so smaller quantities are typically needed, though studies have shown no adverse effects even when consumed in high quantities. It is advised to use all sweeteners in moderation, and monk fruit sugar is no exception.

Nutritional Value of Monk Fruit Sugar Compared to Sucrose Sugar.

In comparison to normal table or baking sugar, which contains around four calories per gram, monk fruit sugar is metabolized differently and has a slight, basically zero, calorie content.

This makes it excellent for those wanting to cut calories, and it also has no noticeable effect on blood glucose levels, making it excellent for those needing to manage their blood sugar levels.

The Health Benefits of Monk Fruit Sugar

There are a multitude of health benefits, especially in contrast to sucrose sugar; some of these are:

• It assists in glycemic control as it does not affect blood sugar levels.
• Mongrosides, the actual sweetener in monk fruit sugar, have anti-inflammatory properties.
• Mongrosides have antioxidant properties, which are proven to assist the body in preventing and fighting cancer.
• Monk fruit sugar helps in calorie intake reduction, as it is metabolized differently. This assists in helping you control your body weight.
• Lower quantities are needed as it is much sweeter than normal sugar; a pinch is usually enough to replace a teaspoon, meaning it goes further.
• There is no real sugar in monk fruit sugar, it does not cause cavities or tooth decay, a notable and wonderful benefit for children and adults.

Baking With Monk Fruit Sugar

As previously mentioned, monk fruit sugar provides up to 200 times the craved sweet flavor of table sugar. As a result of its incredible sweetness, only around a quarter volume is needed when baking compared to usual sugar quantities. Some experimentation may be required if the texture is not completely identical.

Monk Fruit Sugar Cookies

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• Author: Kay Keene
• Total Time: 20 minutes
• Yield: 1 dozen

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Below is a wonderful recipe for monk fruit sugar cookies that you can try this weekend. 

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Ingredients

Units USM

• 1/2 teaspoon baking powder
• 10 tablespoons of softened, unsalted butter
• 2/3 cup of sugar
• 1 large egg, plus 1 extra egg yolk, at room temperature
• 1 teaspoon vanilla extract
• 2/3 of a cup of “Monk Fruit in The Raw Bakers Bag”
• 2 cups unbleached all-purpose flour
• 1/4 teaspoon of salt

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Instructions

1. Preheat the oven to 350 degrees Fahrenheit.
2. Combine the baking powder, flour, and salt in a bowl. Then set it aside.
3. Beat the butter in an electric mixer on medium-high until it’s fluffy, usually two minutes. Add the sugar and mix further until the mixture is thoroughly blended, about three minutes.
4. Next, add the vanilla essence, egg, and extra yolk, beating until completely mixed. Then add the “Monk Fruit in the Raw Bakers Bag” and mix lightly. Set the mixer to low speed, incrementally add the remaining dry ingredient, and blend until the mixture is still lumpy but not completely smooth. Continue to scrape the mixture off the sides using a flexible spatula.
5. Separate the dough in half and place it on the counter in plastic wrap. The mixture should be soft and sticky.
6. Then shape it into rectangular rounds approximately five inches wide and six inches long, and place them in the fridge to chill for 3 hours.
7. Next, roll out each section on a floured counter until it is a quarter inch thick; remember to dust the top with flour as well to prevent sticking. Use a cookie cutter to shape the cookies into your desired shape.
8. Line them out on a baking tray, leaving a two-inch gap between each one to allow it to rise.
9. Bake for 10–12 minutes, or until golden brown; allow to rest for 5 minutes before removing from the tray and decorating.

• Prep Time: 8 minutes
• Cook Time: 12 minutes

MONK FRUIT IN THE RAW

$8.29

• Made from nature's finest monk fruit, also known as Luo Han Guo, native to Asia
• Keto Certified, Non-GMO Project Verified, Vegan and Kosher
• Zero-calorie, zero-net-carbohydrate plant-based sweetness
• It measures 1:1, just like sugar

Buy Now

We earn a commission if you make a purchase, at no additional cost to you.

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Final Thoughts

As discussed above, though monk fruit sugar may seem more expensive than refined sugar, the quantities required are approximately a quarter. This makes it financially viable as well as a healthier alternative when compared to processed sugar. It is also suitable for those who exploit a keto diet. To add, there is no added artificial sucrose to monk fruit sugar making it ideal for people who have type 1 and type 2 diabetes.

Furthermore, regular sugar affects your calorie intake and can cause tooth decay and cavities. On the other hand, monk fruit sugar has neither of these drawbacks, making it a more wholesome ingredient to incorporate into your daily diet and a perfect sugar alternative to incorporate into your children's diet.

Monk fruit has been recognized in Eastern culture for over eight decades, it has become more popular in other countries due to its amazing benefits. Nevertheless, substituting normal sugar for monks’ fruit sugar can improve your sugar levels and help you to maintain a balanced diet.

The image featured at the top of this post is ©Victor Moussa/Shutterstock.com.

The post Is Monk Fruit Healthy, Actually? What Science Says appeared first on Moms Who Think.

There’s something delightfully tasty and versatile about ricotta cheese. Whether you’re layering it in a lasagna, mixing it into a cheesecake, or topping breakfast toast, ricotta can be a game-changer when it comes to depth of flavor. But is ricotta cheese healthy? Believe it or not, it is considered fairly healthy—in reasonable moderation, of course! Though it may not be quite as protein-heavy or low in calories as its cottage cheese counterpart, it is lower in sodium and fat than many other cheeses. From its origins and how it’s made to what it can be used for and its health benefits, we’re looking into the science behind ricotta cheese. Let's dig in!

What is Ricotta Cheese, and Where Does it Come From?

Fun fact, the word ricotta translates to “recooked” in Italian, which gives us a pretty good indication of the cheese's origins. A type of whey cheese, ricotta is separated into two forms during the preparation process—the solid (curds) and liquid (whey). Traditionally, it's made from the small amount of curds that remain in the whey liquid.

Perhaps the most intriguing element of ricotta's story, however, is that it is essentially the leftovers of other cheeses. Hence, the “recooked” reference. Cheesemakers use the curds to make whatever cheeses they intend to, then use the leftover whey for the ricotta. The final product is created by heating it, and then adding milk and vinegar or citrus juice. Once the leftover curds have expanded, they are strained through cheesecloth, and voilà … ricotta! Additionally, the curds can be made from any number of kinds of milk, including sheep, goat, or water buffalo, but the majority of the ricotta we consume and find in the supermarket is made from cow's milk.

Ricotta Cheese vs. Cottage Cheese: What is the Difference?

Ricotta cheese and cottage cheese are often thought to be interchangeable—namely, because they are both soft, white, creamy, whey cheeses with curds, rendering them similar in appearance. But the fact remains that they are two different and unique cheeses. In terms of flavor profile, ricotta offers a sweeter taste than cottage cheese, as it contains less sodium. This lends itself equally to desserts and savory dishes, making it a more versatile ingredient. From a textural standpoint, ricotta is made up of small curds, which creates a smooth, mildly grainy mouthfeel. In contrast, cottage cheese has larger curds and contains more liquid. When it comes to nutritional value, however, cottage cheese tends to be the healthier choice. It is typically lower in calories, and it's packed with protein.

What are the Health Advantages and Disadvantages of Ricotta Cheese?

When compared to the majority of its fellow cheeses, ricotta ranks fairly high in the “healthy choice” category. For example, it is lower in salt than options such as blue cheese, brie, and gouda. Also, according to the USDA, only .3 grams of ricotta's carbohydrates are derived from sugars.

Recent studies have also shown that ricotta is associated with favorable insulin and inflammatory response. In other words, it prompts anti-inflammatory properties to combat swelling, as is the case with many dairy products. Here are a few of ricotta's health benefits that are worth noting.

Advantages:

• Low sodium
• A great source of protein
• Possesses a complete amino acid profile
• High in calcium, B12, and other vitamins
• Low on the Glycemic Index
• Contributes to bone health

Disadvantages:

Though it likely goes without saying, we'd be remiss not to mention that ricotta's health benefits are largely dependent on the dish it is incorporated in. Are you mixing it into carb-heavy pasta or whipping it with garlic and fresh herbs for an appetizer dip served with veggies? The latter will likely contain less saturated fat, carbs, and sodium. Additionally, anyone who suffers from dairy allergies or lactose intolerance may find that ricotta isn't quite the “healthy” option they hoped for.

Important Takeaways:

• Ricotta and cottage cheese may appear similar in texture but are made differently.
• Ricotta has been associated with favorable insulin and inflammatory response.
• Studies show that ricotta's health benefits include being low in sodium, high in protein, and low on the Glycemic Index. It also contributes to bone health, thanks to its calcium content.
• Ricotta's health disadvantages include affecting those with dairy allergies and lactose intolerance. Additionally, while it is low in sodium and sugars, it's all in your dish preparation. If you are making ricotta pancakes, for example, it's likely less healthy than putting it on fruit!

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Broccoli Ricotta Mozzarella Stuffed Shells

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Ingredients

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• 24 jumbo shells, uncooked
• 1 10–oz. package frozen chopped broccoli, thawed
• 1 cup part-skim ricotta cheese
• 1/2 cup shredded mozzarella cheese
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• salt and freshly ground black pepper to taste
• 1 (28 ounce) jar Italian pasta sauce

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Instructions

1. Prepare pasta according to package directions; drain.
2. Combine broccoli, ricotta cheese, mozzarella cheese, oregano, basil, salt and pepper.
3. Stir together until well blended. Pour about 1 cup of pasta sauce over bottom of 13 x 9 x 2-inch baking pan.
4. Spoon 1 round tablespoon of cheese mixture into each shell and place open-side up in an even layer in the pan.
5. Pour the remaining pasta sauce over and around shells. Cover pan with foil.
6. Bake at 375 degrees F for about 25 minutes until heated through, and serve.

The image featured at the top of this post is ©Elena Hramova/Shutterstock.com.

The post Is Ricotta Cheese Healthy, Actually? What Science Says appeared first on Moms Who Think.

Sour cream is a delicious, common dairy component used in various sauces and dips; it is also added as a topping to nachos and baked potatoes. Sour cream adds a tangy flavor to recipes. It is made by fermenting ordinary cream with particular types of lactic acid bacteria (LAB). This bacteria is beneficial to the stomach and balances the natural fluids within the stomach. Bacterial cultivation is introduced naturally or purposefully, and this thickens and sours the cream. There are advantages and disadvantages to eating sour cream; however, it can still be enjoyed while maintaining a healthy, balanced diet. In this article, we will discuss the history, nutritional values, health benefits, disadvantages, different types, and how you can make sour cream at home.

The History of Sour Cream

It is believed that the Botai people, now known as Kazakhstan, were the first to ferment mare’s milk, known as koumiss, which resulted in the creation of sour cream. This became a staple of the Mongolian nomadic tribes. Raw mare’s milk has a strong laxative effect on humans. This is because it has more lactose than yak’s or cow’s milk. The process of fermentation drops the lactose levels when the microbes convert to lactic acid.

Is Sour Cream Healthy?

There are various health benefits to eating sour cream; however, the main advantage comes from the probiotics. The good live bacteria in the stomach are known as probiotics. Probiotics are found in fermented foods such as kombucha, sourdough bread, kefir, some cheeses, and yogurt. Moreover, it is important to note that sour cream is made with fermented cream, whereas yogurt and kefir are made with fermented milk.

Additionally, sour cream may improve the ability to process and absorb fat-soluble vitamins such as vitamins K, A, D, and E. Eating sour cream can help benefit those who have these vitamin deficiencies, which are connected to immune disorders, diabetes, and cancer.

Benefits of Probiotics

• Probiotics line the intestine with beneficial bacteria that help to prevent diseases such as E. coli and salmonella.
• Lactose-intolerant people also benefit from eating foods that contain probiotics. This is because the probiotics first break up lactose in the small intestine before it gets to the large intestine.
• Probiotics promote good gut health in several abdominal disturbances and are beneficial for those who have irritable bowel syndrome. Furthermore, it controls the microbes that settle in the stomach and cause stomach ulcers; this bacteria is known as Helicobacter pylori bacteria.
• Additionally, studies conducted in 2017 showed that those who consumed foods that contained probiotics lowered the risk of upper respiratory infections.
• In addition, probiotics help improve the immune system and increase antibodies.
• Another benefit of eating foods that contain probiotics is that they can help regulate your sugar levels as well as your carbohydrate intake, such as white bread, pizza, and soda juices.
• Furthermore, eating food that contains probiotics can help fight candida, which is an infection caused by the overproduction of yeast in the body. Candida includes vaginal candidiasis and invasive candidiasis, including infections of the throat, mouth, and esophagus. Overproduction of candida, when not controlled, can cause problems on the outer layers of the skin as well as internal infections that can be problematic for internal organs like the heart, brain, and throat.

Nutritional Values

There are plenty of important nutrients in sour cream; however, most servings are eaten in small amounts and do not offer substantial amounts of nutrients when consumed on their own. So it is important to include it with other meals. Let’s take a look at the nutritional value of a 24g (2 tablespoons) serving size of regular sour cream, according to Nutritionix.

Let’s take a look at the nutritional value of 24g (2 tablespoons) serving size of low-fat sour cream according to Nutritionix.

As you can see, sour cream is rather high in calories and fat; however, low-fat sour cream contains less fat and fewer calories, although the nutritional profile is quite close. Furthermore, low-fat cream contains almost double the amount of sodium as regular sour cream.

Incorporating Fermented Foods Into Your Diet

• Kombucha is a recently well-known tea that has become popular in all supermarkets around the world. It has similar benefits to that of green tea and contains probiotics that can benefit the stomach as well as protect the body against cancer and diabetic conditions. Furthermore, you should consider drinking it as an alternative to drinking soda.  
• Years ago, there was a Buddhist fellow with little money who walked the streets and asked for food. He was given ingredients, most of which were vegetarian. Tempeh was one of the ingredients; it is made from soybeans, which is a plant-based protein that contains many amino acids that the body cannot produce. It can be eaten cooked or raw.

What is Tempeh?

The International Journal of Gastronomy and Food Science researched Tempeh. It is made from cooked or fresh soybeans and contains a mixture of yeast, bacteria, and fungus that is fermented to make a firm paste. It contains many nutrients and vitamins that benefit the body.

Soya is a staple in Southeast and East Asian cuisines. The taste may be strange to those living in the Western world, but it is a way to introduce your taste buds to something new and create new culinary dishes. To further add, some people may have allergies to soy, so it is best to always check the ingredients used first.

Different Types of Sour Cream

There are different types of sour cream, and each one is based on its fat content. Let's take a look at the percentage of fat in each one. This may help you decide which one would be best for your specific dietary needs.

As has been noted, sour cream can be used for various dishes such as baked potatoes, dips, nachos, and salad dressings. When used in sauces, it may need a stabilizer. This is because of the heat when cooking, even at low temperatures, as it can make the sauce curdle. It is best to use a dash of cornstarch or gum to prevent it from curdling.

Furthermore, sour cream is a perfect ingredient to add to pastries such as the famous British cornish pastry pie and desserts like cheesecakes because it gives the pastry or cake its distinct tangy flavor.

Furthermore, sour cream can last for at least three weeks in the fridge before it’s sold by date. In our next section, we discuss how to make homemade sour sour cream. Are you ready? Let’s go!

How To Make Sour Cream

Making sour cream at home is super easy. Check out this easy recipe!

Ingredients

• 2 teaspoons lemon juice or white vinegar
• 1 cup heavy whipping cream
• ¼ cup full-cream milk

Directions

1. First, mix the cream and lemon juice or vinegar in a jar then add the milk and shake well.
2. Allow it to set covered with a cheesecloth and a rubber band, for at least 24 hours.
3. The next day, after 24 hours, it should be firm. Finally, give it a shake, and it should last for 2 weeks in the fridge.

Conclusion

Finally, sour cream is a nutritional fermented cream-based product. It is not cultivated from milk itself, as it is parameterized through different means of processing. Sour cream contains a decent amount of vitamins and minerals. It is rich in calcium, which reinforces your teeth and bones.

Is sour cream healthy? Yes, it is usually consumed in small doses. Take note that if you were to eat a whole 200-gram tub daily, it could contribute to health issues. However, small amounts eaten in moderation are beneficial to your diet. You might want to try these scrumptious side dishes tonight.

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Cranberry Orange Overnight Sour Cream Coffeecake

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Ingredients

Units USM

Streusel:

• 1/3 cup packed light brown sugar
• 1/3 cup granulated sugar
• 1/3 cup all-purpose flour
• 4 tablespoons unsalted butter, cut into 1/2-inch pieces and chilled
• 1 tablespoon ground cinnamon
• 1 cup pecans or walnuts, chopped

Cake:

• 3 cups all-purpose flour
• 1 tablespoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon ground cinnamon
• 1 teaspoon grated orange zest
• 1/4 teaspoon salt
• 1 3/4 cups sour cream
• 1 cup packed light brown sugar
• 1 cup granulated sugar
• 3 large eggs
• 7 tablespoons unsalted butter, melted and cooled
• 1 cup dried cranberries

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Instructions

1. Using your fingers, mix the brown sugar, granulated sugar, flour, butter, and cinnamon together in a medium bowl until the mixture resembles a coarse meal. Stir in the nuts and set aside.
2. Coat two 9-inch cake pans with vegetable oil spray.
3. Mix the flour, baking powder, baking soda, cinnamon, orange zest, and salt together in a large bowl.
4. In a separate bowl, whisk the sour cream, brown sugar, granulated sugar, eggs, and melted butter together until smooth.
5. Gently whisk the egg mixture into the flour mixture until the butter looks smooth and well combined (do not overmix).
6. Gently fold in cranberries.
7. Scrape the batter into the prepared pans and smooth the tops. Sprinkle the streusel evenly over the top of both cakes.
8. Wrap the pans tightly with plastic wrap and refrigerate for up to 24 hours.
9. Christmas morning, preheat the oven to 350°F. Unwrap the cakes and bake on the middle rack until the tops are golden 30 to 35 minutes. Let cool for 15 minutes on a wire rack before serving.

The image featured at the top of this post is ©iStock.com/Magone.

The post Is Sour Cream Healthy, Actually? What Science Says appeared first on Moms Who Think.

There’s just something about a hearty bowl of chili on a cool (or downright frigid) day. After all, there’s a reason why chili cook-offs are such a popular event! Whether you’re a fan of the traditional combination of beef and beans or you tend toward a creamy white bean chili with roasted chicken, chances are, you have your favorite preparation method, serving accompaniments, and tasty toppings. But is chili healthy? By and large, the answer is “yes,” though it can greatly depend on the ingredients. We’re diving into the science behind our favorite fall and winter staple to find out!

What is Chili, and Where Did it Originate?

Before we go any further, it's probably good to have a general idea of what chili is. Traditionally, it is a spicy stew made up of ground meat — such as turkey, chicken, beef, lamb, or venison — along with chili powder (or fresh chilies), beans, and tomato.

We may have the cowboys to thank for our chili … sort of. The stories abound, but Chili con Carne, which translates to “chili with meat,” has roots in the American West (more specifically Texas), Mexico, and the Canary Islands. Rumor has it the dish was introduced at an 1893 Chicago Fair, where it delighted fans from all over. But it’s the cowboys who supposedly began pairing beef and beans. To add extra protein to the meals they consumed on their cattle drives — the beef was valuable and limited —  they made a pot of beans to help fill them up. Eventually, they mixed the beef and beans, and voilà. The chili we know and love today! These days, it’s so popular that the fourth Thursday in February is officially considered National Chili Day — a great excuse to indulge!

What are the Health Advantages and Disadvantages of Chili?

According to WebMD, “While not considered to be a low-fat meal, chili is relatively low in calories and provides a great serving of protein, thanks to the meat and beans it contains.” This essentially sums it up — chili can be made with leaner meats such as turkey and chicken. Paired with vegetables and beans, which are high in fiber, you have a filling meal that offers a hefty dose of energy-boosting protein.

Additionally, chili peppers are said to promote weight loss, which can help combat obesity. According to recent studies, the capsaicin in chili peppers (which is what gives them their heat) has been shown to reduce appetite and control blood glucose and insulin levels, which can be helpful for diabetic health. Research data also shows that spicy foods speed up your metabolism. In fact, many of the spices commonly used in chili are included in this category, such as cumin, turmeric, and chili peppers.

With all of that said, we would be remiss not to mention a few prospective downfalls in your chili consumption. As with any other ingredient-heavy food, chili's health benefits are largely dependent on its preparation. If you lean toward over-salting, for example, your sodium intake has the potential to be through the roof. It's also important to note that overdoing it on spicy foods has its own repercussions — namely, gastrointestinal distress such as inflammation, heartburn, and diarrhea. Moderation is essential when it comes to spicy foods, particularly if you already suffer from stomach ailments.

Advantages:

• High in protein
• Low in calories (depends on preparation)
• Low in carbohydrates
• Low in sugar
• Low in sodium (depends on preparation)
• Promote weight loss
• Speeds up metabolism
• Vegetarian-friendly
• High in fiber (thank you, beans!)

Disadvantages:

As we mentioned above, chili's health benefits are largely based on preparation. If, for example, you serve it over French fries with a melted cheese topping, you're looking at a far less healthy dish. Even on its own, a bowl of chili can range from lean and chock full of veggies to a beefy, calorie-dense, sodium-laden iteration with accompaniments like sour cream and shredded cheddar.

Important Takeaways:

• Chili is considered a relatively healthy dish, but this can depend on the ingredients, sodium content, and how it is served.
• The history of “Chili con Carne” is rooted in the American West, Mexico, and the Canary Islands.
• Traditionally, chili is made from meat, beans, chili powder or fresh chilies, and tomato.
• Chili's advantages include promoting weight loss, speeding up metabolism, and being high in protein and fiber and low in sugar and carbohydrates.
• Chili's disadvantages include being high in sodium and calories, depending on the preparation and toppings.

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The Best Chili Recipe

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• Author: MomsWhoThink.com
• Total Time: 2 hours 50 minutes

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Ingredients

• 2 1/2 lb. lean chuck, ground
• 1 lb. lean pork, ground
• 4 garlic cloves, finely chopped
• 1 cup finely chopped onion
• 8 oz. hunt’s tomato sauce
• 1 cup water
• 1 can beer (12 oz.)
• 3 Tablespoons chili powder
• 2 Tablespoons instant beef bouillon (or 6 cubes)
• 2 Tablespoons cumin, ground
• 2 teaspoons paprika
• 2 teaspoons oregano leaves
• 2 teaspoons sugar
• 1/2 teaspoon coriander, ground
• 1 teaspoon unsweetened cocoa
• 1/2 teaspoon Louisiana hot sauce
• 1 teaspoon cornmeal
• 1 teaspoon flour
• 1 teaspoon warm water

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Instructions

1. In a large saucepan brown 1 1/4 pounds of the ground meat (the beef and the pork), drain the fat.
2. Remove meat (the beef and the pork). Brown the rest of the ground meat, drain all but 2 tablespoons of the fat.
3. Add the garlic and onion, cook and stir until tender.
4. Add the other half of the meat and the tomato sauce, water, beer, chili powder, bouillon, cumin, paprika, oregano, sugar, coriander, cocoa, and hot sauce. Mix well.
5. Bring to a boil then reduce heat and simmer, covered , for 2 hours.
6. In a small bowl, stir together the cornmeal and flour, then add the warm water and mix well.
7. Stir into chili and cook, covered, for an additional 20 minutes.

Notes

If you accidentally add too much hot sauce or spice to your chili, serve it with sour cream or extra cheese on top. Dairy contains a protein called casein that cools the burning heat of spicy foods.

• Prep Time: 30 minutes
• Cook Time: 2 hours, 20 minutes
• Category: Main Course
• Method: Crockpot
• Cuisine: American

The image featured at the top of this post is ©Julia Mikhaylova/Shutterstock.com.

The post Is Chili Healthy, Actually? What Science Says appeared first on Moms Who Think.

Caesar salad is a popular salad that most families choose to add to their dinner meals as a healthy side dish. However, one should consider the ingredients used, the salad dressing, and their nutritional values to make the perfect Caesar salad. In this article, we will discover the benefits of eating Caesar salad, its nutritional value, and healthy salad dressing options you can choose from. Let's go!

What Is a Caesar Salad?

This delightful green salad consists of croutons and romaine lettuce. It is then dressed with olive oil, Worcestershire sauce, garlic, lemon juice, egg yolks, Parmesan cheese, ground black pepper, Dijon mustard, and anchovies. Created by Caesar Cardini, this salad is now a world-renowned staple.

He was an Italian immigrant who worked in restaurants in the United States and Mexico. Though he lived in San Diego, he also ran a restaurant in Tijuana, outside of the United States alcohol prohibition restrictions. During this period, many pilots would fly to Tijuana to procure alcohol, often stopping at Ceaser's restaurant, which led to the kitchen almost running empty on the fourth of July, 1924. Using his chef skills, he made the most of the leftover supplies and created the “Aviator Salad,” providing food for the influx of pilots. This was later renamed after its creator as the “Caesar salad” we know and love today.

Ingredients in Caesar Salad

Today, Caesar salads have a variety of ingredients. Apart from romaine lettuce, sometimes kale, bell peppers, avocado, and tomatoes are added to make it more nutritious. The lettuce provides fiber and vitamins; however, the dressing adds fat, and the croutons add carbohydrates. You will also find that instead of adding croutons, some chefs use whole-grain ciabatta or cornbread for healthier options. It is also served with a protein such as tofu, salmon, or grilled chicken. Let's take a closer look at the ingredients in a Caesar salad.

Romaine Lettuce

Romaine lettuce is low in calories. It is rich in fiber, vitamins, and minerals. A research study in October 2016 found that there are more minerals in romaine lettuce than in iceberg lettuce. It also has a decent amount of vitamin A, which is important for keeping our skin and eyes healthy. Additionally, it contains folate, which is vital for cell growth and reduces the risk of birth defects. The leaves contain a milky fluid, which gives it a bitter taste.

Lemon Juice

Lemons contain soluble fiber and are a good source of vitamin C, which supports the immune system. There are about 31 g of vitamin C in one lemon. It adds a fresh touch and brings out the flavors of the salad. Furthermore, lemon juice helps your blood cholesterol levels and can reduce your risk of kidney stones and heart disease. It also helps with weight loss. Lemons are often added to foods to help bring out the flavor.

Parmesan Cheese

Parmesan cheese is a famous Italian hard cheese that is rich in protein. It is a good source of vitamin A, potassium, magnesium, sodium, phosphorus, and calcium; however, it is also high in calories and fat. For every 100g, there are approximately:

• Fiber – 0g
• Calories – 392
• Carbohydrates – 3.57g
• Protein – 35.71g

To avoid gaining weight, parmesan cheese should be consumed in moderation.

Olive Oil

Olive oil is extracted from olives; it contains anti-inflammatory properties and is high in antioxidants and monosaturated fats. Specialists have agreed that extra-virgin olive oil has more health benefits. Next, olive oil contains oleic acid, which is a monounsaturated fat and accounts for 73% of the oil’s total content. Oleic acid has been linked to having valuable properties that may reduce cancer genes and inflammation.

Furthermore, olive oil contains nutrients that can kill bacteria. Studies have shown that extra virgin olive oil can fight eight different types of bacterium. One of these bacterium such as Helicobacter pylori lives in the stomach and can cause stomach cancer and ulcers.

Croutons

Croutons are a source of carbohydrates that provide the body with energy. These pieces of stale bread are usually added to a Caesar salad. However, be mindful that croutons are often high in sodium and calories. 100 g of croutons contain 407 calories. It would be advised to ask the chef for a healthier alternative, like whole wheat or chickpeas, or eliminate them depending on your personal dietary needs.

Anchovies

Anchovies are small fish; they are rich in omega-3 and are usually added to a Casesor salad for extra protein. Omega-3 is beneficial for the heart and brain However, it is important to note that anchovies can also be high in sodium, which can increase high blood pressure and cause heart disease.

Worcestershire Sauce

Worcestershire sauce is a common condiment used in many culinary dishes. It is filled with antioxidants that benefit the skin and vitamin B6, which helps boost the immune system. Furthermore, Worcestershire sauce also contains vitamin C, which protects the body against free radicals and improves your digestion.  Keep in mind that Worcestershire sauce is also high in sodium and should be used in moderation.

Nutritional Values of Caesar Salad

Depending on the ingredients used and your portion sizes, Caesar salad can be healthy. It is best to add a protein like tofu, chicken seeds, or nuts. Additionally, when choosing your salad dressing, opt for a low-calorie vinaigrette or Greek yogurt dressing.

A 100g serving provides the following:

Conclusion

Finally, Caesar salad can be healthy depending on the ingredients used so the next time you consider Caesar salad opt for fresh vegetables and bright green romaine lettuce as it has higher minerals than iceberg lettuce, and choose a light salad dressing. So go ahead and try a chicken Caesar salad tonight.

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Chicken Caesar Salad

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Ingredients

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• 4 (1 oz.) slices of French bread
• vegetable cooking spray
• 1/2 teaspoon garlic powder
• 2 pounds boneless chicken breasts
• 1/3 cup fresh lemon juice
• 1/4 cup red wine vinegar
• 1 Tablespoon olive oil
• 1 teaspoon anchovy paste
• 1/4 teaspoon fresh ground pepper
• 1/2 teaspoon minced garlic
• 9 cups Romaine lettuce
• 1/4 cup Grated Parmesan cheese

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Instructions

1. Trim bread crusts and discard. Cut bread into 1-inch cubes.
2. Place cubes in a single layer on a baking sheet. Coat cubes with cooking spray; sprinkle with garlic powder; toss well.
3. Bake at 350 degrees F for 15 minutes or until lightly browned and set aside.
4. Coat a large nonstick skillet with cooking spray; place over med-high heat until hot. Add chicken halves; sauté 6 minutes on each side or until well done.
5. Remove chicken from skillet; let cool. Cut chicken across the grain into thin slices; set aside.
6. Combine lemon juice and the next 5 ingredients in a container of an electric blender. Cover and process until smooth.
7. Add 1/4 cup of the lemon juice mixture to the chicken; toss gently to coat.
8. In a large salad bowl, place the lettuce. Drizzle the remaining lemon juice mixture over the lettuce and toss well.
9. Add the chicken mixture and cheese, and toss gently to coat. Serve with croutons.

The image featured at the top of this post is ©Foodio/Shutterstock.com.

The post Is Caesar Salad Healthy, Actually? What Science Says appeared first on Moms Who Think.

Chick-fil-A has a catchphrase, “Eat More Chicken,” complete with an adorable cow holding the sign. Which is a cute way of insisting on choosing chicken over beef. This seems healthy enough, right? After all, chicken is notoriously touted as healthier than beef. The focus on a chicken-based menu instead of burgers has some wondering: is Chick-fil-A healthy? If you have ever asked yourself this question, then you are in luck. This article will explore the question in depth and give you an idea of what items on the Chick-fil-A menu can be a healthier option for you. 

Is Chick-fil-A Healthy?

The question of whether Chick-fil-A is healthy is a complex one. To begin with, can any fast food restaurant where the food is highly processed truly be healthy? However, Chick-fil-A has taken steps to provide customers with healthier alternatives, making it easier to eat at this restaurant if there are certain dietary restrictions, such as low-calorie or low-carb.  

The Focus is on Chicken

Chick-fil-A has a chicken-centric menu, and the chicken is seasoned in their own unique mixture. The focus on chicken means that none of the lunch menu items include beef. 

Chicken is an excellent source of protein, and whether you choose fried or grilled, the protein intake will be roughly the same. 

However, fried foods are particularly known to have more carbs, fat, and calories. With this information in mind, here is a breakdown of what each type of Chick-fil-A chicken item offers in the way of health: 

As you can see, many chicken items have higher sodium and carbs. The chicken options that are under 400 calories are:

• Chicken strips
• Grilled nuggets 
• Chick-fil-A nuggets 
• Grilled chicken sandwich 

These choices are also under 1,000 mg of sodium, which is decent for a fast-food restaurant. 

What About the Sides? 

Chick-fil-A's most popular side item is the waffle fries. They may seem healthier than typical fries, but the waffle fries come in at 420 calories per serving, with 24g of fat, 240 mg of sodium, and 45g of carbohydrates. However, you do not have to pick waffle fries as a side. There are a few side items that are healthier to choose from. These include: 

As you can see, you do not have to choose solely from the fry choices on the menu. Providing plenty of healthy options on the menu allows customers to enjoy an entree paired with a low-calorie or low-carb side. This is refreshing and not something you see at many other fast-food restaurants.

Are Chick-fil-A's Salads Healthy?

Chick-fil-A has three salad options. However, like any other salad, whether or not the one you eat is on the healthy side depends on a few factors. Eating these salads independently from dressing is possible, but who likes to do that? The calories, sodium, and fat will go up depending on the type of dressing you put on the salad. In addition, cream-based salad dressings are typically higher in calories and fat. Now, let's look at the nutritional information for the salad and dressing choices. 

Chick-fil-A Dressings

Chick-fil-A Breakfast

Chick-fil-A also has a wide variety of breakfast items that are both delicious and filling. These options include, but are not limited to: 

What Makes Chick-fil-A Unhealthy?

It is hard to find a fast food restaurant where the foods are low in sodium. While Chick-fil-A offers low-sodium choices, many items on the menu are high in sodium.

The FDA recommends that adults do not eat more than 2,300 mg of sodium daily. This hasn't proven easy in the traditional American diet because an average American eats around 3,400 mg of sodium daily. 

If you eat a typical chicken sandwich with waffle fries at Chick-fil-A, then you are already at half of the daily recommended amount of sodium. Of course, this can climb in either direction, depending on the foods you eat from the menu. 

Too much sodium can have adverse effects on our overall health. It can play a factor in increased blood pressure, water retention, osteoporosis, and even increase the risk of heart failure. 

Chick-fil-A, however, does offer a few different side and entree items that are lower in sodium. 

Some items on the Chick-fil-A menu are higher in carbohydrates and calories. This is due to being highly processed, fried, or having a bun or breading. If you want something lower in calories and carbohydrates at this restaurant, choose the grilled chicken nuggets and a low-carb side such as applesauce or fruit cup. Going without the bun and fried chicken will keep the calories and carbs low. 

Is Chick-fil-A Healthy?

The question remains: is Chick-fil-A healthy? Chick-fil-A can be a slightly healthier alternative than many other fast food restaurants. 

When comparing the spicy chicken sandwich from Chick-fil-A and McDonald's side by side, Chick-fil-A is the better option in every area except sodium, though only by a little. 

On the other hand, compared to McDonald's most popular menu items, the Big Mac and fries, Chick-fil-A's chicken sandwich, and waffle fries, McDonald's comes out lower in calories, sodium, and carbohydrates. At the same time, Chick-fil-A is lower in fat, but not by much. This is only if the menu items are eaten as a pair: Big Mac with fries and chicken sandwich with waffle fries.

Chick-fil-A is very much like any other fast-food restaurant. It has high sodium and carbohydrate options, and many items are also high in calories. It does have a few benefits going for it, though. With the chicken-centric menu, customers receive the added protein benefit from the chicken sandwiches, nuggets, and salad. Additionally, Chick-fil-A allows customers to switch out the popular items for healthier choices like parfaits, apple sauce, or a light salad dressing. Fast food is something that should be enjoyed in moderation. Still, Chick-fil-A makes it easier for customers to stick to low-calorie or carbohydrate diets if needed, which is great for busy families and individuals alike! 

The image featured at the top of this post is ©P Maxwell Photography/Shutterstock.com.

The post Is Chick-fil-A Healthy, Actually? What Science Says appeared first on Moms Who Think.

Cheese is a popular and tasty food that is in many dishes. Whether you enjoy a hot, fresh pizza, a garden salad, or tacos, cheese typically joins the party. There are many varieties of cheese, each with its own set of health benefits. With its ever-presence, you may be wondering, is cheese healthy? It is an excellent source of calcium and protein and is low-carb. For this reason, cheese is a great food to eat in your daily diet, and is one reason many people choose to eat it on specific diets, such as Keto. This article will get straight to the facts and explore what makes cheese healthy, the downsides to eating cheese, and the healthiest cheeses to choose from. 

Is Cheese Healthy?

Cheese can be a healthy food group to add to your daily diet. This is because cheese is a whole food and remains relatively unchanged. Whole cheeses, like cheddar and Swiss, offer many health benefits, such as calcium and protein. They are also lower in calories and carbs. If you do not eat too much of it, cheese can be an excellent food to add to any dish, and it comes with many health benefits. 

Different Types of Cheese

There are several different types of cheese to choose from. Beyond the varieties of cheese like gouda or blue cheese, you can choose from the following:

• Aged cheese: is cured for over six months. Aged cheese also has a firm texture and sharp flavor. 
• Low-fat cheese: has a lower amount of saturated fat; these include cheeses like cottage and mozzarella. 
• Reduced-fat cheese: this type is typically milder in flavor and is made by removing the fat from the milk before making the cheese. 
• Whole-milk cheese: made with whole milk, these cheeses are high in fat and protein. Typical whole milk cheeses include cream cheese and ricotta cheese. 
• Fresh cheese: this type of cheese has not been aged or pressed. It comes from fresh curds. 

Cheese that is not really cheese include:

• Processed cheese is a product that mixes cheese and various ingredients like oils and an emulsifying agent. 
• Non-dairy cheese is a type of cheese that comes from soy, nuts, plants, or vegetable oils. They are a popular vegan alternative to cheese. 

Health Benefits of Cheese

Cheese can have many health benefits, especially if eaten in moderation. First, it can be great for our teeth and help prevent cavities. 

Additionally, cheese is an excellent source of a healthy fat called Conjugated Linoleic Acid, also known as CLA. This fat can help reduce the risk of obesity, inflammation, and heart disease. While this fat is sometimes taken as a weight loss supplement, it is also naturally in meat and dairy. CLA is an omega-6 fatty acid. Additionally, several studies showed that those who consumed CLA from natural foods had a lower risk of type 2 diabetes and cancer. 

Cheese is also typically lower in carbohydrates. This allows those who are at risk of type 2 diabetes or who have it to maintain healthy glucose levels. This is because cheese does not spike blood sugar levels; in some cases, cheese has been an excellent source of balancing blood sugar. 

Many people choose to implement cheese in their diets, such as Keto. One reason for this is that cheese is typically high in fat, low in carbs, and a moderate source of protein. 

Cheese Can Be a Great Source of Nutrients

Cheese is also a great source of nutrients. These vitamins and nutrients that cheese contains are: 

• Calcium
• Fat
• Protein
• Vitamins A
• Vitamin B12
• Zinc
• Phosphorus
• Riboflavin
• Vitamin K
• Vitamin D

Cheese that comes from grass-fed animals contains more Omega-3 fatty acids and Vitamin K2. Vitamin K2 is essential for our overall health because it helps our body clot blood. 

Since cheese is an excellent source of calcium and protein, it promotes bone and muscle health. 

Cheese can also help lower blood pressure. Additionally, it has the added benefit of helping protect our blood vessels and promote brain health. This is because cheese contains an antioxidant called glutathione. 

Lastly, many cheeses contain probiotic bacteria that can do wonders for gut health.  

Health Risks of Eating Cheese

Of course, too much of a good thing is sometimes a bad thing. Cheese does come with some health risks. First, while cheese contains many beneficial nutrients, it is also high in saturated fats. Many studies point to a diet high in saturated fats leading to risks of diabetes, heart disease, and high blood pressure. Therefore, while eating cheese in moderation can lower many of these risk factors, eating an overabundance may have the opposite effect on your overall health. 

Additionally, some cheese comes with the risk of containing listeria. The most common cheeses to carry listeria are soft and blue-veined cheese. Therefore, if you are a fan of blue cheeses, only eat the ones made with pasteurized milk.

Certain groups of people should not eat soft and blue-veined cheeses because of the high-risk factor of listeria. These include older adults, those with immune deficiencies, pregnant women, babies, and children. 

While cheese is often part of a low-carb diet, it can be high in calories, saturated fat, and salt.

Cheese May Contain Allergens

Those who have specific allergies may not be able to consume cheese. This includes those with a lactose intolerance or milk allergy. A lactose intolerance means it is difficult to digest the sugar lactose, and consuming lactose may lead to stomach pain, gas, and bloating. 

Some cheeses are low in lactose, and those with lactose allergies can tolerate some. These include firm-aged cheeses such as parmesan and cheddar. 

Those who have a milk allergy should also avoid eating cheese. The cheese contains protein from the milk it is made with. One of the most common proteins that cause milk allergies is casein. 

Additionally, if eating processed cheese like American, it is essential to remember that it's not exactly cheese and doesn't come with the same health benefits. Also, processed foods tend to be higher in sodium, increasing risk factors such as higher blood pressure, headaches, and weight gain. 

The Healthiest Cheeses to Eat

With all the many cheese options on the market, it can be hard to know which ones are the healthiest for you. Below are some of the healthiest cheeses you can eat. 

Feta Cheese

This cheese is soft and white and has an intense flavor. While it is higher in sodium, it is lower in calories. Additionally, feta cheese is an excellent source of protein and calcium. It has CLA, which some studies point to lowering body fat and decreasing the risk of inflammation. 

Mozzarella Cheese

This cheese is soft and white. It is lower in sodium and calories while high in fat and protein. Many people opt to eat mozzarella cheese on specific diets like Keto. Also, mozzarella cheese contains probiotic bacteria that benefit gut health and immune systems. 

Blue Cheese

Blue cheese comes with a risk of listeria. However, if it is made with pasteurized milk, it is considered safer to eat. This cheese has a strong odor and flavor and is hard to mistake. Blue cheese is high in calcium and protein, making it great for bone health. 

Parmesan Cheese

This type of cheese has a rough, hard texture and is aged. Parmesan has a high amount of calcium, making it great for bone health and an excellent source of phosphorus. Parmesan cheese undergoes a long time of being aged. Therefore, the lactose amount is meager, making it a good option for those with lactose intolerance. 

Swiss Cheese

Swiss cheese is low in calories and sodium, making it an excellent choice. 

Cottage Cheese

Cottage cheese is made with cheese curds of cow's milk. It is a popular cheese because it is low in calories yet high in protein. These factors leave you feeling fuller for longer. 

Cheddar Cheese

Cheddar cheese is one of the more popular types of cheese on the market and has a sharp and savory flavor. Additionally, cheddar cheese carries many nutrients. Not only is it a great source of protein and calcium, but this type of cheese also contains Vitamin K2, which promotes heart and bone health. 

One Last Note

Cheese is a popular food group found in almost any meal. Topping salad, fajitas, or a stir fry with cheese brings a complex flavor that is hard to beat. Whether you enjoy an excellent blue cheese or sharp cheddar, there are numerous options to choose from. Try one of these great recipes this week, including unique flavors and tasty cheeses.

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Now that you know all about the different types of cheese, let's try a creamy, cheesy recipe that your whole family will love. Enjoy!

Creamy Macaroni and Cheese

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• Author: MomsWhoThink.com
• Total Time: 1 hour 20 minutes

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Ingredients

• 1 pound elbow macaroni
• 1/4 cup butter, softened to room temperature
• 1/4 cup flour
• 2 cups whole milk
• 8 ounces grated sharp white cheddar cheese ( 2 1/4 cups)
• 1 teaspoon salt
• 1 teaspoon coarsely ground black pepper
• 1 teaspoon paprika
• 2 Tablespoons grated onion
• 3 eggs, beaten
• 1 cup whole milk ricotta
• 1 cup half and half
• 8 oz. provolone cheese, cut in strips

For Topping:

• 1/4 cup butter, melted
• 1 1/2 cups soft bread crumbs
• 5 oz. parmesan cheese, grated

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Instructions

1. Cook macaroni in a large pot of boiling water for 5 to 7 minutes, or until slightly firm. Drain and rinse under cold water. Transfer to a large bowl.
2. Melt butter in heavy-bottomed saucepan over low heat. Remove pan from heat, add flour, and stir with a wooden spoon until completely combined to make a roux. Set pan over medium heat and cook roux until little bubbles form around the edges, about 1 to 2 minutes.
3. Remove pan from heat and add milk, stirring to blend. Return pan to heat and cook, stirring constantly, until thickened. Off the heat, add cheddar cheese, salt, pepper, paprika, and onion. Stir until cheese melts and sauce is smooth. If cheese doesn’t melt completely, stir gently over low heat until melted.
4. Fold cheese sauce into cooled macaroni with a spatula. Whisk eggs with ricotta and add to bowl with macaroni. Add half and half and stir until combined.
5. Set the oven rack to the middle position. Preheat the oven to 350 degrees F. Coat a 9 inch by 13 inch ovenproof glass baking dish with vegetable spray.
6. Place half the macaroni mixture in prepared baking dish and smooth the top. Cover with strips of provolone. Top with remaining macaroni and smooth.
7. To make the topping: mix melted butter, bread crumbs, and parmesan cheese. Sprinkle topping evenly over macaroni.
8. Cover dish with foil and bake 30 minutes. Remove foil and continue baking another 10 to 15 minutes, or until macaroni is bubbling and top is nicely browned. Serve at once. Store leftovers in a covered container in the refrigerator.

• Prep Time: 20 minutes
• Cook Time: 60 minutes
• Category: Side Dish
• Method: Baking
• Cuisine: American

The image featured at the top of this post is ©barmalini/Shutterstock.com.

The post Is Cheese Healthy, Actually? What Science Says appeared first on Moms Who Think.

Panda Express is a Chinese-American food chain that has been around since 1983. But is Panda Express actually healthy? This fast-food chain is known for its flavorful menu items. These include General Tso’s chicken, chow mein noodles, and a vivid orange chicken entree. However, Panda Express is a fast food restaurant. You’ll find a lot of sodium, carbohydrates, saturated fat, and calories in these tasty meals. They do have a “Panda Promise” initiative to offer lower-calorie, healthier food options. However, dietitians warn that more vegetables or brown rice don’t necessarily add up to the level of fiber. And that even the healthy meals offered still go over the recommended levels of sodium (via VeryWellFit).

So, it would seem that, as is the case with most fast food chains, Panda Express can be enjoyed with an awareness of what you’re eating. But it shouldn’t be necessarily depended upon as the model for healthy fast-food dining. Still, read on as we take a closer look at their menu offerings. While they offer the full restaurant dining experience, Panda Express also offers a drive-through. The drive-through menu is slightly smaller to-go. We’ll talk a bit about their history, and learn more about the “Panda Promise.” Stick around to see which menu options you should try to avoid while at Panda Express, and anything else you may want to know before dining. So, is Panda Express actually healthy?

The History of Panda Express

The first Panda Express restaurant was called Panda Inn, and it opened in Pasadena, California in 1973. It was started by Andrew Cherng and his father, Chef Ming-Tsai Cherng. Panda Inn offered an upscale restaurant experience serving a blend of Mandarin and Szechwan-style dishes. The Panda Restaurant Group Inc. started the fast-food version of this style of cooking and called it “Panda Express.” In 1983, the first location opened in the Glendale Galleria. Originally Panda Express could only be found within the State of California (via DigLab).

In 1987, the signature “Panda Express Orange Chicken,” dish was conceived by Chef Andy Kao. From there the restaurant chain continued to innovate. By 1993, they had 100 locations around California. They would go on to open drive-throughs, and stadium locations as well. The restaurant's menu continued to expand, and in 2009, the first Wok Smart menu items showed up. These offer items with 300 calories or less with at least 8 grams of protein. Panda Express went international in 2011, with a restaurant in Mexico City. They have since spread throughout the States, into Mexico, Canada, the United Arab Emirates, and South Korea (via Panda Express).

Nutritional Breakdown of Panda Express

Now that we've covered some of the history of this fast-food chain, let's take a look at its health initiative. The Panda Promise includes the Wok Smart menu which offers meals with 8 grams of protein with under 300 calories. More than half of their entrees are included in this category, and they're packed with vegetables.

The initiative details how Panda Express is working to decrease its sodium and sugar levels, as well as cutting out artificial flavorings and colorings by 2025. In 2021, they cut out high-fructose corn syrup from any meals. They use chicken meat from chickens raised without antibiotics, and eggs that are supplied with the highest level of food regulations.

Another handy feature of the Panda Promise is the nutrition page on their website. This offers a nutritional breakdown of all their menu options. The disclaimer at the top states what allergens are included, and that there is no MSG unless it's already naturally in certain ingredients before use.

Healthy Food Options at Panda Express

The Panda Express menu offers several different types of meals. This can be good to know so that you can customize options for healthier alternatives. They have a bowl which is an entree and a side dish, or a plate which includes two entrees, and a side dish. The bigger plate is one side and three entrees, while the family meal is three large entrees and two large sides. If you're picking a healthier entree, match it up with a few healthy sides instead of just picking the classics.

According to Eat This Not That!, with insight from a nutritionist, the best entrees include the chicken teriyaki with 340 calories, 13 grams of fat, 14 grams of carbohydrates, and 41 grams of protein. There are about 10 grams of sugar in the sauce, along with 630 milligrams of sodium, which isn't overkill. There's also the string bean chicken breast which packs 12 grams of protein, 210 calories, 12 grams of fat, and 13 grams of carbs. You'll get a sodium dose of about 560 milligrams, 5 grams of fiber, and 5 grams of sugar with this option.

The broccoli beef entree only has 150 calories, with 13 grams of carbohydrates, and 9 grams of protein. It contains 520 milligrams of sodium, 2 grams of fiber, and 7 grams of sugar. The black pepper Angus steak only has 210 calories, with 19 grams of protein, and the mushroom chicken has 13 grams of protein with 220 grams of carbohydrates. Adding healthy sides like super greens and brown rice will up the nutritional content of all of these dishes.

What to Avoid Panda Express, From a Health Perspective

In terms of the less healthy options at Panda Express, sadly a couple of their fan-favorite dishes are solidly on this list. The Beijing beef, which was introduced in 2008 on the restaurant's 25 anniversary has a whopping 480 calories, 27 grams of fat, and 600 milligrams of sodium. The orange chicken has 440 calories, 22 grams of fat, and 810 milligrams of sodium. While both of these provide some protein, the sodium counts aren't totally worth the protein. Their classic chow mein dish contains 510 calories, 20 grams of fat, and 860 milligrams of sodium, the highest amount so far.

Yet another menu favorite, the honey walnut shrimp, which debuted in 2010 has 260 calories, 24 grams of fat, and 590 milligrams of sodium. And lastly, the sweet and sour chicken breast, which doesn't have a whole lot of sodium (260 milligrams,) and stays below the 300 mark for calories, does have 24 grams of sugar in the sauce (via Eat This Not That!). The takeaway should be that some of the tastiest items on the Panda Express menu should be eaten in moderation or as a real treat. Because they don't deliver the right balance of sodium, carbohydrates, sugar, or fat-to-protein ratio for a good quality meal.

In Summary: Is Panda Express Actually Healthy?

So, is Panda Express actually healthy? The fast food chain is making efforts to provide healthier food options to its customers. However, it's still not the healthiest meal option. There are definitely routes for customizing combinations to supply a balance of healthy carbohydrates, fats, and protein. But it's the sodium levels and sugar in lots of the tastier sauces that get this fast-food chain into trouble. The handy nutrition chart on their website is a useful tool for ordering. And perhaps there is a “best combination,” of the healthier and unhealthier options. There are definitely ways to get your fix of tasty American-Chinese food while getting some good protein or carbohydrates.

It'll be interesting to see how the “Panda Promise” plays out in 2025. Panda Express is working to decrease sodium and sugar levels, as well as artificial colors and flavorings. They're taking steps, but in the meantime, enjoy your Panda Express in moderation, and use the nutritional chart when in doubt to track what you're putting in your body.

The image featured at the top of this post is ©Brent Hofacker/Shutterstock.com.

The post Is Panda Express Actually Healthy? What Science Says appeared first on Moms Who Think.

When you think of Taco Bell, “healthy” may not be the first word that comes to mind. But let’s take a closer look at the health profile of the fast food chain overall. When asking the question, “Is Taco Bell actually healthy,” it’s best to break down the menu offerings. Taco Bell is commonly associated with other fast-food chains. However, in recent years, they’ve actually taken steps to eliminate artificial ingredients, reduce sodium, and increase their healthy meal options. According to Good Housekeeping, they even have a registered dietitian on staff, which helps them to make healthier choices in terms of their ingredient choices. 

So, read on to learn more about the history of the Taco Bell food chain. We’ll take a closer look at the healthiest options on the menu. We’ll also look at which ones to avoid if you’re hoping to stay healthy. And, the fact is that Taco Bell options are often customizable! This makes the potential for eating healthy at Taco Bell, that much more possible. Is Taco Bell actually healthy? Stick around to find out as we do a deep dive into this delicious fast-food chain restaurant.

The History of Taco Bell

Taco Bell was actually inspired by a traditional Mexican cafe based in San Bernadino, California. Started in 1937, Mitla Cafe, the first U.S.-based cafe to sell hard-shell tacos, was introduced to the community. Right off Route 66, this place garnered a loyal customer base. The cafe was a well-established part of the community. And, around 1951, one of its frequent customers, a man by the name of Glenn Bell, had the brilliant idea to mass-produce hardshell tacos and sell them on the cheap. Bell modeled this future chain similarly to McDonald's which opened just a few miles from Mitla Cafe. Who would've guessed that Taco Bell would become a McDonald's competitor in the fast food market (via BBC).

Bell would open “Bell's Drive-In,” and “Taco Tia,” before starting the plans for Taco Bell in the mid-1950s. The first Taco Bell opened in 1964 in Downy, California, and it immediately began to franchise. By the '70s it had 325 restaurants, which was doubled by '78. Taco Bell continued to expand its menu offerings well into the '90s. The rest is history. Taco Bell continues to flourish in the fast food scene, now offering mobile ordering, rewards programs, and all kinds of customizations (via Taco Bell).

Healthy Food Options At Taco Bell

To understand if Taco Bell is actually healthy, we have to look at the updated menu options. With a registered dietitian on board, there are quite a few suggestions for healthy menu items.

Healthy Recommendations

Some of the most popular options include the power bowls. These can be vegetarian or meat-based and come with veggies, rice, sour cream, guacamole, and your choice of protein. The vegetarian version has around 420 calories, 13 grams of protein, and 20 grams of fat. With this meal, you'll get 10 grams of fiber, 47 grams of carbohydrates, and 870 mg of sodium. The chicken version clocks slightly higher at 460 calories, 27 grams of protein, and 21 grams of fat. It has 8 grams of fiber and 1250 mg of sodium.

The crunchy tacos are a great option. You can either have those with just beans, or with grilled chicken. Be sure to add some vegetables or a side of guacamole. The veggie version has around 130 calories while adding grilled chicken ups it to 180 calories per serving.

Try the spicy potato soft taco with 240 calories, and 28 grams of carbohydrates. This meal has 12 grams of fat, 2 grams of fiber, 480 mg of sodium, and 5 grams of protein. If you're leaning away from the tacos, several burrito options are healthy choices and quite delicious as well. Try the cheesy bean and rice burrito, a classic bean (pinto, or black), or the seven-layer burrito (via Shape).

Healthline recommends the black bean quesalupa, which will deliver a higher fat content, but is a great option for keto-dieters, or as a still healthy, fattier treat. It comes with cheese in a chewy shell, black beans, sour cream, lettuce, and tomatoes. It has 590 calories, 22 grams of protein, 51 grams of carbohydrates, 870 mg of sodium, and 9 grams of fiber.

Nutritional Breakdown of Taco Bell

In general, a good way to modify the Taco Bell offerings with health in mind is to add in protein (meat or bean-based), forgo the sour cream for more vegetables, add guacamole, and pass on any of their dessert options. Taco Bell introduced a nutrition calculator on their website, which can really help you to stay health-conscious while ordering.

A comparison study of Taco Bell to other fast food chains found that Taco Bell meals generally have fewer calories than McDonald's meals. Towards Data Science also compared sodium levels in these competing food chains, and found that Taco Bell usually stays within the recommended sodium intake (2,300 mg/day). McDonald's menu items were found to contain much more sodium.

What Not To Order

The reason it's hard to say that Taco Bell is super healthy is because not everything on the menu is considered that healthy. While many things are customizable and there are plenty of healthy options, there are also some menu items that just can't really be made healthier. While very tasty, some of these menu items should absolutely be consumed in moderation, or avoided altogether if health is goal.

Unhealthy Menu Items

Parade mentions the steak grilled cheese burrito, which is blacklisted by dietitians because it contains a whopping 38 grams of fat, 63 grams of carbohydrates, and some 730 calories for just one burrito. The XXL Grilled Stuft Burrito has even more calories with 870 per burrito (via Business Insider).

And while the Taco Bell Crunchwrap Supreme is one of this chain's most popular menu items, it is not actually very healthy. According to Eat This Not That, the Crunchwrap Supreme has some 540 calories, but the real shocker is the 1,210 mg of sodium, which is over half of the recommended daily intake for sodium! The same applies to the Crunch Wrap Sausage: breakfast edition, which is also high in calories and sodium content. Watch out for any of their deluxe dipping boxes, which can have over a thousand calories, and, as mentioned above, the Taco Bell desserts are also not a very healthy choice.

Even with a dietitian on board, the Taco Bell menu expanded to include the Doritos Locos Taco, a Waffle Taco (discontinued), and XL, cheesier versions of their nachos and Quesalupa. The fact that the menu offers items with a high calorie, sodium, fat, and carbohydrate count isn't new news. But the efforts Taco Bell is making to expand their more nutritional and customizable options may really set them apart.

In Summary: Is Taco Bell Actually Healthy?

So, is Taco Bell Actually Healthy? Well, there are two parts to the answer. The first part is that compared to other fast food chains, Taco Bell is healthier. However, it is still a kind of food that should be consumed in moderation, or customized thoughtfully to align with healthier goals. The second fact is that, as a brand, they are trying to meet the standards for healthier fare, offering substitutions, and getting direct advice from on-staff dietitians. They are consistently releasing new products and helpful features like the nutrition calculator on their website. If effort was the measure of success, Taco Bell is doing well. While no fast-food chain is all healthy, Taco Bell does try its best to offer its customers some healthy options.

The image featured at the top of this post is ©Ixepop/Shutterstock.com.

The post Is Taco Bell Actually Healthy? What Science Says appeared first on Moms Who Think.

Some people are not a fan of coleslaw; that’s probably because they don’t like cabbage. Whenever I think of coleslaw, KFC coleslaw comes to mind first. It's dressed in a creamy mayonnaise with KFC’s secret spice ingredient, giving it that delicious, tangy flavor. There are so many recipes on the internet to try and create the original KFC secret spice for fried chicken, as well as their famous coleslaw. However, some have questions about whether coleslaw in general is healthy. The answer is yes; coleslaw is healthy. In this article, we will discuss the nutrients, ingredients, dressings, and spices used, as well as alternative ingredients, to make a healthy coleslaw that your whole family can enjoy.

What Is Coleslaw and Where Did It Originate?

Cabbage has been around for centuries. This dainty common side dish is primarily made using grated onions, red or green cabbage, and carrots. It is then dressed in mayonnaise or a vinegarette dressing with a few extra herb, spices, and sugar.

It originated during the 18th century in the Netherlands. The Dutch term is known as “koolsla,” and in Afrikaans, “koolslaai,” which means cabbage salad. This salad has turned into a popular side dish around the world and can be easily customized to suit your taste buds. Variations include peas, bacon bits, grated cheese, apples, peppers, pineapple, pears, and cream.

Additionally, a Dutch cookbook called The Sensible Cook contains a recipe credited to the author’s Dutch landlady in 1770. She originally mixed butter, oil, vinegar, and stips of cabbage together to create a new-flavored dish to present to the family. It was only in the mid-18^th century that mayonnaise was created and further added to the coleslaw dish.

Is Coleslaw Healthy?

The answer is yes! The main ingredient is cabbage with grated carrots and other shredded vegetables. It is full of fiber and vitamins that benefit your body. The dressing however is the main problem. Traditionally, the dressing is made with high-fat ingredients like creamy mayonnaise and sugar. However, on the other hand, you can make a healthy coleslaw and substitute the mayonnaise for Greek yogurt.

Benefits of Coleslaw and Cabbage

As I have said, the main ingredient in coleslaw is cabbage, and eating cabbage has many health benefits. It has impressive nutrients and minerals and is low in calories. Let's dive into the benefits of consuming cabbage in your diet.

First, cabbage is part of the Brassica genus family of vegetables and looks a bit like lettuce. This family includes Brussels sprouts, broccoli, and radishes. Furthermore, cabbage can be a versatile ingredient to add to salads as well. Cabbage can be smooth or crinkly and comes in different colors such as green, red, white, and purple.

Nutritional Benefits of Cabbage

Cabbage: 1 cup contains

• Magnesium – 3%
• Folate – 10%
• Calcium – 3%
• Vitamin C – 36%
• Potassium – 3%
• Manganese – 6%
• Vitamin K -56%
• Vitamin B6 – 6%
• Calories – 22
• Fiber – 2g
• Protein – 1g

Cabbage May Help With Inflammation

It is filled with antioxidants that can reduce chronic inflammation. Furthermore, a study which was conducted in 2014 found that consuming cruciferous veggies like cabbage, cauliflower, turnips, kale, and Brussels sprouts may lower blood levels of inflammation. Vitamin C is known to build collagen in the body. Collagen gives the skin elasticity and is important for muscles, bones, and blood vessels. Additionally, red cabbage contains more vitamin C than green cabbage.

Vitamin C is essential for the body. One small orange contains the same amount of vitamin C has one cup of red cabbage, which is 56%. Vitamin C may lower blood pressure and help boost our immune system. It is a powerful antioxidant and may reduce the risk of chronic disease and certain cancers.

Improves Digestion

This crunchy vegetable is high in insoluble and soluble fiber. Insoluble fiber benefits the digestive system by supporting healthy bowel movements. Furthermore, soluble fiber increases the positive bacteria in the stomach.

Recipe

Healthy Coleslaw

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• Author: Kay Keene
• Total Time: 25 minutes
• Yield: 6

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Description

This healthy coleslaw is a great crowd-pleaser for potlucks and is made with Greek yogurt. Store leftovers in the fridge for 3 or 4 days in an airtight container.

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Ingredients

Units USM

• 1 bag cabbage
• 1/4 teaspoon ground black pepper
• 2 finely chopped green onions
• 1 red pepper thinly sliced
• 1 1/4 teaspoons of kosher salt
• 2 cups grated carrots
• 1 teaspoon hot sauce
• 1 cup non-fat plain Greek yogurt
• 2 teaspoons Dijon mustard
• 1 1/2 tablespoons sherry vinegar or apple cider vinegar
• 1 1/2 tablespoons maple syrup

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Instructions

1. Put the onions, peppers, cabbage, and carrots in a large bowl.
2. In a jug, mix the salt, pepper, hot sauce, Greek yogurt, mustard, apple cider vinegar, and maple syrup together until smooth.
3. Pour the dressing over the veggies.
4. Finally, toss and coat evenly. Add more salt and pepper if needed. Place in the fridge for 2-3 hours to allow the flavors to blend.

Notes

MONOUNSATURATED FAT: 1g

POTASSIUM: 439mg

VITAMIN A: 8020IU

VITAMIN C: 82mg

CALCIUM: 90mg

IRON: 1mg

• Prep Time: 25 minutes

Nutrition

• Calories: 76
• Sugar: 7g
• Fat: 1g
• Saturated Fat: 1g
• Trans Fat: 1g
• Carbohydrates: 13g
• Fiber: 2g
• Protein: 6g
• Cholesterol: 2mg

Conclusion

Finally, coleslaw is a versatile tasty side dish and can be served with various meals. Use it as a topping on sandwiches or hamburgers. Coleslaw pairs well with chicken, fish, pulled pork, and brisket. Try making Amish coleslaw, creamy coleslaw, or KFC coleslaw and serve it with your next dinner meal.

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For its possible health benefits, coconut oil has become increasingly prevalent, especially in the health community. It is an oil that is entirely fat, which is one reason it is so popular with specific diet trends, like Keto. If you wonder if coconut oil is healthy, you have come to the right place. Below, we will discuss the possible health benefits of consuming coconut oil and the potential downsides. 

What is Coconut Oil?

Coconut oil is a cooking oil that is widespread in popularity because it potentially has numerous health benefits. The oil is solid at cold or room temperature and needs to cook on high heat to reach liquid form.

In a survey, 72% of Americans said they believe coconut oil is healthy. However, what's surprising is that only 37% of nutritional experts agree with this belief. Although cooking with coconut oil has become a popular trend, a few possible downsides come with consuming this cooking oil. 

First, coconut oil is 100% fat and carries minimal nutrients and minerals. The fat that makes up coconut oil is primarily saturated fat. It also contains lauric acid and myristic and palmitic acids. The latter two can adversely affect heart health because they have the potential to raise LDL levels. 

LDL is “bad cholesterol”; too high of LDL can increase the risk of heart disease. 

Coconut oil also contains small amounts of polyunsaturated and monounsaturated fats, vitamins, and minerals. 

Benefits of Using Coconut Oil

The potential health benefits of coconut oil center around medium-chain triglycerides, a saturated fat. MCTs have many potential benefits, but it is important to note that many of these possible health benefits need more in-depth research. Now, let's look at the possible benefits of using coconut oil. 

Reduces Hunger

Coconut oil may help reduce hunger. This is because MCTs produce ketones that, in turn, naturally reduce our appetites. Ketones are a form of energy that our brains can use when glucose isn't readily available. 

May Help With Burning Fat

Additionally, MCTs may help our bodies burn calories. When our bodies burn more calories than they typically do, it will lead to weight loss. 

One reason MCTs contribute to burning fat relates to the above note: MCTs can transform into ketones. These ketones can keep our bodies in a constant fat-burning condition. Of course, this claim needs more research. 

While coconut oil does contain MCTs, it is still high in calories. One tablespoon of coconut oil contains approximately 117 calories.  

Additionally, coconut oil can increase energy quickly if you need an afternoon pick-me-up. The MCTs travel quickly to the liver and boost our body's energy. 

Helps Skin Health

Coconut oil has uses other than consumption. Some possible health benefits of this oil include increasing the overall moisture in one's skin. Some use coconut oil on their hands or skin to protect against outside allergens and water loss. 

Additionally, common coconut oil use is on hair to increase the flexibility and strength of the strands. 

Great Source of Antioxidant

Coconut oil has many antioxidants, some of which include:

• flavonoids
• tocotrienols
• phytosterols
• polyphenols

Antioxidants benefit our overall health because they help reduce the damage that can come to our bodies via free radicals. Free radicals can lead to chronic disease and more. Antioxidants come into play by reducing inflammation, increasing the health of our brains, and even helping our eye health. These are only a few of the many benefits that antioxidants offer. 

More Possible Health Benefits

There are several more possible health benefits of consuming coconut oil. These include:

• This cooking oil may possibly be able to reduce the effects of Alzheimer's disease. This is because ketones give our brains a different source of energy. These new studies have begun focusing on ketones as a therapeutic approach for patients with Alzheimer's disease. 
• Coconut oil is sometimes used as an alternative to commercial mouthwash. While there is a limit on the beneficial evidence, this oil may reduce harmful bacteria in the mouth. 
• Coconut oil may have the ability to help reduce seizures. This is because ketones can have an anti-epileptic effect on the brain.

Possible Downsides of Consuming Coconut Oil

While consuming coconut oil may have many health benefits, there is a possible downside. There have been differing reports about the effects of coconut oil on heart health.

In previous studies, it was reported that coconut oil may reduce the risk of heart disease. However, recently, there has been some evidence that coconut oil can increase the LDL cholesterol levels in our bodies. When our bodies have high levels of LDL, the risk of heart disease increases.

This is because coconut oil is packed with saturated fats, increasing the risk of heart disease. 

One Last Note

So, is coconut oil healthy? There are many benefits that coconut oil carries. It has the possible ability to aid in burning fat, reducing hunger, and losing weight. Coconut oil may also help reduce the risk of Alzheimer's disease and seizures. However, coconut oil is also high in saturated fats, which can increase the levels of LDL. LDL is bad for our hearts and can increase the chances of heart disease. Therefore, while coconut oil can be very beneficial to our health, it should be consumed in moderation because it does carry some risks. 

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Milk has been around for centuries and is derived from mammals' mammary glands, such as cows, sheep, and goats. It is the main source of nutrients for breastfed human babies and young mammals. Milk is high in calcium, vitamins, and minerals and also contains lactose and protein. In the past few years, there has been a debate as to whether milk is healthy. In this article, we will discuss the health benefits of milk, its nutritional profile, fat content, and other milk alternatives, and discover whether milk is healthy or not.

Is Milk Healthy?

Nutrition experts recommend that, as part of a balanced diet, we should consume milk, yogurt, and cheese daily. Studies found that consuming milk can lower the rates of respiratory infections, asthma, fevers, allergies, ear infections, and even eczema. In addition, drinking milk during childhood has been linked to improving lung function and lowering the risk of allergies in adults.

Some minerals found in milk can influence bone health and blood pressure, but some of their health benefits may be reduced by the high saturated fat content in whole milk. So, it is advised to consult your doctor first should you have any health conditions.

To further add, dairy foods such as yogurt contain health benefits that are vital for the gut microbiome. Consuming any form of milk, high, low, skim, or flavored, in large amounts can contribute to weight gain. Research has not confirmed that consuming whole milk is less beneficial than skim milk in regards to heart disease and diabetes, despite popular speculations that the media has mentioned.

Milk Allergies

Furthermore, in another review, some children and adults may have a cow’s milk allergy, and this can cause serious effects such as diarrhea and stomach cramps. Avoiding cows' milk is the only sensible way to go if you are lactose intolerant. However, this does not rule out accidental intake or the fact that milk is used in other foods. For example, you may have purchased a quiche from the local supermarket, which may have contained milk in the crust or in the main quiche itself. This is why it is vital to read the label and see if the manufacturer has mentioned that there could be the possibility of an allergen product being used. Given the lack of pharmaceutical treatment options, selective desensitization has been viewed as a promising strategy. This strategy can also be used for those who are allergic to peanuts, soybeans, seafood, and eggs.

How Much Milk Should Adults Consume Daily?

The National Institute of Health recommends that adults should drink three cups of milk per day to achieve the daily requirements of vitamin B12, calcium, and animal proteins. Calcium has also been linked to improving your mental health. Milk is also good for your bones and can help reduce fractures and help muscles repair after a gym workout. This is because milk can rehydrate and fuel your body. It contains water, a whole protein, and carbohydrates, and it is an excellent source of electrolytes.

Nutritional Value Of Different Types Of Cow Milk

In this next section, we will discuss five different types of cow milk and the nutritional values one cup holds.

Whole Milk Serving Size: 1 cup

Whole milk: Whole milk is usually pasteurized and basically in the same form as when it comes out of the cow. It contains 3.25% milk fat.

It is rich and creamy, and it is often known as normal milk.

• Calories – 150
• Total Fat – 15.9g
• Saturated Fat – 9.1g
• Cholesterol – 48.8mg
• Sodium – 209.8mg
• Total Carbohydrates – 23.4g
• Dietary Fibre – 0g
• Sugars – 24.6g
• Protein – 15.4g
• Vitamin D – 6.3mcg
• Calcium – 551.4mg
• Iron – 0.15mg
• Potassium – 644.2mg
• Caffeine – 0 mg
• Phosphorus – 409.9mg

2% Milk Serving Size: 1 cup

2% milk: It is thinner than normal milk and contains 2% fat.

• Protein – 9.68g
• Calories – 122
• Total lipid (fat) – 4.85g
• Energy  – 137.2 (kcal)
• Fiber – 0g
• Carbohydrate – 13.45g
• Iron – 0.15mg
• Phosphorus – 274.4mg
• Calcium – 350.35mg
• Potassium – 445.9mg
• Sodium – 144.55mg
• Magnesium – 36.75mg
• Zinc – 1mg
• Manganese – 0mg
• Copper – 0.03mg
• Vitamin A – 183.75iu
• Retinol – 39.2mcg
• Selenium – 6.37mcg
• Riboflavin – 0.48mg
• Vitamin C – 2.7mg
• Niacin – 0.25mg
• Vitamin B6 – 0.11mg
• Folate – 12.25mcg
• Pantothenic acid – 0.83mg
• Folic acid – 0g
• Thiamin – 0.11mg
• Folate – 12.25mcg_DFE
• Cholesterol – 19.6mg
• Fatty acids saturated – 3.02g
• Fatty acids monounsaturated – 0.16g
• Fatty acids polyunsaturated – 0.02g
• Vitamin B12 – 0.96mcg

Low-fat Milk Serving Size: 1 Cup

Low-fat milk: It is a thinner milk with only 1% fat and is slightly opaque in color.

• Calories – 106
• Carbohydrates – 13g
• Protein – 8.5g
• Fat – 2.5g
• Saturated Fat – 1.5g
• Omega 3 Fatty Acids – 0.01g
• Calcium – 24%
• Vitamin D – 13%
• Phosphorus – 20 %

Skim Milk Serving Size: 1 Cup

Skim milk: Contains fewer calories than whole milk and less than 0.5% fat. However, it does provide almost the same amount of calcium and protein.

• Carbohydrates – 12mg
• Fat – 0.2g
• Omega 3 Fatty Acids – 0g
• Vitamin D – 14%
• Calories – 84
• Protein – 8.5g
• Saturated Fat – 0.1g
• Calcium – 25%
• Phosphorus – 21%

Organic Milk Serving Size: 1 Cup

Organic milk: The cows’ diet must include at least 30% pasture; they are bred on farms that utilize organic pesticides and fertilizers. The cows are also not given any supplements, hormones, or antibiotics. Research shows that organic milk contains slightly more amounts of polyunsaturated fatty acids, vitamin E, omega 6, iron, and omega 3. All of these nutrients are beneficial for healthy bones, brain function, and eyesight.

• Calories – 161
• Carbohydrates – 11g
• Protein – 9g
• Fats – 11g
• Saturated Fats – 6g
• Cholesterol – 36mg
• Calcium – 290mg
• Potassium – 367mg
• Sodium – 120mg

Plant-Based Milk Alternatives

Plant-based milk, previously known as “milk-like plant juices,” has been utilized since the 13th century. My friend, who is lactose intolerant, introduced me to almond milk which I found to be quite tasty. The color of plant milk is similar to that of milk and is often consumed as a dairy milk alternative suitable for those who are vegan and lactose intolerant. These types of milk are created using the extract from water-based plants, and they have a delightful flavor and smell.

Additionally, there are approximately 17 different kinds of plant milk. However, the most popular sellers in most supermarkets are soy, oat, pea, almond, and coconut. These milk-based alternatives are also filled with vitamin B12, protein, vitamin D, and calcium, so you can still obtain your daily milk needs. Furthermore, plant-based milk alternatives can be added to baked goods like cakes and cookies and can be used in smoothies, coffee, and tea.

In our last section, we will discuss two of the most popular plant-based milk alternatives that you can easily make at home. Consuming plant-based milk can provide relief for those who have allergens in cow’s milk. Let’s check it out.

Soy Milk

For those who are lactose-intolerant, soy milk is a popular choice. First, to make soy milk, the beans are soaked in water and then strained, leaving a smooth, milky liquid behind. There are two types of soy milk sweetened, which usually contain oil, vanilla, salt, and cane sugar. Unsweetened commonly contains soybeans, salt, minerals, and purified water. Some versions contain a stabilizer like gellan gum to create a thicker texture.

1 cup of soy milk contains:

• Protein – 7g
• Calories – 80
• Carbohydrates – 4g
• Fat – 4g
• Protein – 6.95g
• Saturated Fat – 0.5g
• Fibre – 1.2g
• Sugars – 1g
• Calcium – 301mg
• Potassium – 292mg
• Sodium – 90mg
• Vitamin B12 – 2.70mcg
• Vitamin A – 503iu
• Vitamin D – 119iu
• Cholesterol – 0mg

Oat Milk

Oat milk has not been around for as long as other plant-based milks. Rickard Öste, a Swedish scientist, created oat milk in the 1990’s. This tasty plant milk has a mild flavor similar to oats and a delightful creamy texture. It originated from whole oat grains known as Avene sativa using water to remove the plant material. It can be produced unsweetened, sweetened, chocolate, or vanilla. Furthermore, around 2020, oat milk products became available in yogurt, chocolate, ice cream, and coffee creamer.

1 cup of unsweetened oak milk contains:

• Carbohydrates – 16g
• Calories: 120
• Protein – 3g
• Dietary fiber: – 2g
• Fat – 5g
• Riboflavin – 45%
• Vitamin A – 20%
• Calcium – 25%
• Iron – 2%
• Vitamin B12 – 50%
• Potassium – 8%
• Vitamin D – 20%
• Phosphorus – 20%

Final Thoughts

Finally, milk can have many potential health benefits and should be consumed along with a balanced diet. Daily consumption of milk may reduce the risk of heart disease, fever, eczema, and more. While milk may be high in calories, it can also be good for supporting your weight as part of a balanced diet. Furthermore, those who are lactose intolerant should avoid milk and opt for other milk alternatives like soy or almond. Plant-based milk is environmentally friendly, reducing water usage and greenhouse gas releases. They also contain many vitamins and minerals that can benefit the body. If you want to save some money, you could always attempt to make your own. Take the time to enjoy your next glass of milk!

Creamy Milk Chocolate Pudding

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• Author: MomsWhoThink.com
• Total Time: 15 minutes

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Ingredients

Units USM

• 1/2 cup granulated sugar
• 1/4 cup unsweetened cocoa powder
• 1/4 cup cornstarch
• 1/8 teaspoon salt
• 2 1/2 cups whole milk
• 4 oz milk chocolate, finely chopped
• 1 teaspoon vanilla extract
• Whipped cream and chocolate shavings for garnish (optional)

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Instructions

1. In a medium-sized saucepan, whisk together sugar, cocoa powder, cornstarch, and salt.
2. Gradually whisk in the whole milk to the dry ingredients, ensuring there are no lumps.
3. Place the saucepan over medium heat and cook, stirring constantly, until the mixture thickens and comes to a gentle boil.
4. Remove the saucepan from heat and add the finely chopped milk chocolate and vanilla extract. Stir until the chocolate is completely melted and the pudding is smooth.
5. Pour the pudding into individual serving dishes or a large bowl. Cover with plastic wrap, ensuring the wrap is in direct contact with the surface of the pudding to prevent skin from forming.
6. Refrigerate for at least 2 hours or until the pudding is fully chilled and set.
7. Before serving, garnish with whipped cream and chocolate shavings if desired.

Nutrition

• Calories: 320
• Sugar: 30 g
• Sodium: 90 mg
• Fat: 16 g
• Carbohydrates: 40 g
• Fiber: 2 g
• Protein: 6 g
• Cholesterol: 25 mg

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Dried fruit is a favorite snack among adults and children. It has been around since approximately 1700 B.C. and was founded in the Mesopotamian era. These delicious fruits have most of their water content removed either through special dryers that dehydrate in wind tunnels or dry naturally through the sun. Dried fruit is favorable because it has a naturally sweet taste, a long shelf life, and is nutritional. In this article, we will discuss dried fruit and whether it is healthy.

What Is Dried Fruit?

Dried fruits are commonly known as raisins, which are dehydrated grapes sold throughout the world. However, other traditional fruits that can be dried in the sun or wind tunnels are pears, dates, figs, apples, peaches, and apricots. Many other fruits are mixed with sucrose syrup before being dried out. These fruits include mango, cranberries, strawberries, blueberries, and cherries. You might want to try this holiday cranberry relish over the festive season.

Furthermore, fruits like pineapple, papaya, and kiwi are often preserved as candied fruit. Candied fruit is made from smaller pieces of fruit that are first heated in sugar syrup. The sugar syrup soaks up the moisture in the fruit and preserves it. It can take anywhere from seven days to seven months for this process. Using this method, the fruit can be edible for up to a year.

Is Dried Fruit Healthy?

Dried fruit contains a large amount of antioxidants, which are beneficial to the body. Antioxidants can improve the risk of certain cancers and heart disease. However, it should be noted that dried fruits are high in calories and sugar and should be eaten in moderation.

There have been studies that show those who ate dried fruit weighed less than those who didn’t eat dried fruit. However, these studies cannot prove that dried fruit alone was the cause. Let’s take a look at some of the dried fruits and see how they can benefit you.

Raisins

As we know, raisins are dried grapes often used in musli, Christmas mince pies, Chelsea buns, or raisin buns. They are filled with healthy, beneficial plant compounds, fiber, and potassium. They also have a low GI (glycemic index) and low insulin index. Studies have shown that raisins can reduce your blood pressure, decrease inflammation and blood cholesterol, and lower the chance of type 2 diabetes.

Prunes

Eating prunes may help fight off certain diseases. These dried plums are natural laxatives that can help with constipation. They are rich in potassium, vitamin K, vitamin A, fiber, and a sugar alcohol known as sorbitol. Prunes are an effective antioxidant that may prevent cancer and heart disease. A mineral known as boron is found in prunes. This helps combat osteoporosis; it also helps balance estrogen and testosterone levels.

Furthermore, boron is a proven antioxidant and has been shown to increase wound healing speed. Prunes are an incredibly versatile and healthy dried fruit. However, some people are allergic to prunes, and this condition is known as (OAS) oral allergy syndrome. When someone has OAS, their immune system confuses certain foodstuffs with some types of tree pollen.

Dried Pears

Dried pears are a yummy snack and a perfect addition to sprinkle on salads. Each bite is plump, soft, and delicious. Dried pears are an ideal nibble to add to school lunch boxes. Dried pears are high in fiber, which helps lower bad cholesterol and reduces the risk of heart disease. They are a superb source of potassium, which can reduce the risk of high blood pressure. Dried pears are also a good source of magnesium, vitamin C, copper, vitamin K, iron, and calcium.

Research has shown that dried pairs can benefit the gut and prevent constipation. Dried pears also contain flavonoids that help fight inflammation in the body. Sulfites are a preservative in some pears; some people may be sensitive to sulfites and suffer from stomachaches or develop a rash. It is advised that those who may be susceptible to sulfites should consider looking for sulfite-free dried pears. Furthermore, dried pears are high in sugar and should be eaten in moderation.

Dates

Many dried fruits contain polyphenols; however, dates are the richest source and provide many health benefits. These compounds can improve digestion, prevent cancer, and help manage diabetes. During pregnancy, women often experience constipation and other digestive problems. Eating dates can improve these symptoms because dates are high in fiber. Additionally, limited research has suggested that consuming dates in your last trimester can naturally induce labor.

Some people often feel tired; this is because they lack iron in their bodies. Dates are rich in iron and carbohydrates; by incorporating dates into your diet, you can boost your energy levels. As previously mentioned, dried pears and dates are high in sulfites and should be avoided for those who may be sensitive.

Dried Figs

Dried figs are high in fiber and also make you feel fuller for longer. These fruits are a perfect snack for those who want to lose weight or have diabetes. They are a good source of antioxidants and vitamins, benefiting your health and preventing the signs of aging. Interestingly enough, dried figs contain a useful amount of calcium, which protects against a decrease in skeletal mass.

Furthermore, dried figs are also a perfect dairy-free snack for vegans and are a healthier substitute when you are craving cookies or chocolate. This is because they are naturally sweet with no added sugar. By incorporating dried figs into your diet, you can also improve your hair and skin.

Dried Bananas

Dried bananas are a healthy, versatile snack and can be used in various dishes. You can add them to your oatmeal or granola for a quick and healthy breakfast. Besides, by using them as a nutritional breakfast ingredient, you can impress your guests with delicious banana cream chocolate truffles for dessert this Christmas. Dried bananas provide the body with potassium, iron, magnesium, vitamin A, and phosphorus. All of these nutrients are beneficial in providing the body with energy, improving eyesight, and preventing high blood pressure.

Dried Guava

Guavas are a popular tropical fruit loved by many. Did you know that there were 55 million tons of guavas produced worldwide in 2019, and 45% of that was produced in India? The wood of a guava tree is unique; it is immune to insects as well as fungi and is used to create wood trusses in Nigeria, Africa. Dried guavas have a rich, palatable flavor and chewy texture. They have a long shelf life and are a convenient snack to nibble on when traveling. They are perfect to blend with yogurt, fruit, and ice to create a nutritious, refreshing smoothie. Dried guava is a good source of fiber, antioxidants, potassium, and vitamin C.

Eating dried guava may lower your blood sugar levels; research suggests that people who have diabetes can benefit from eating dried and fresh guavas. They also discovered that people with type 2 diabetes have reduced their blood sugar levels by 10% after drinking guava leaf tea. Furthermore, in another study, 120 women drank guava leaf tea, and it helped relieve period cramps.

Conclusion

Dried fruit is a nutritional on-the-go bite; it is versatile and can be added to smoothies, breakfast cereals, or trail mixes. It is a favorable natural sweetener with many health benefits. There are many nutritional benefits to dried fruit, and it can even be made at home using an oven, air-fryer, or even naturally sun-dried. As a reminder, dried fruit is high in sugar and should be consumed in moderation.

Recipe Card

Dried fruit is not just a snack. You can also incorporate it into your meals for a delicious side dish or nutritious lunch. Try this healthy recipe. Enjoy!

Quinoa Salad with Dried Fruit and Nuts

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• Total Time: 30 minutes

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Ingredients

Units USM

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1/2 cup dried cranberries
• 1/2 cup chopped dried apricots
• 1/2 cup chopped dried figs
• 1/2 cup chopped mixed nuts (almonds, walnuts, or your choice)
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese (optional)

For the Dressing:

• 3 Tablespoons olive oil
• 2 Tablespoons balsamic vinegar
• 1 Tablespoon honey
• Salt and pepper to taste

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Instructions

1. In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is cooked and water is absorbed. Remove from heat and let it cool.

2. In a large bowl, combine the cooked quinoa, dried cranberries, chopped dried apricots, chopped dried figs, mixed nuts, and chopped fresh parsley.

3. In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper to make the dressing.

4. Pour the dressing over the quinoa mixture and toss until everything is well coated.

5. If desired, sprinkle crumbled feta cheese on top.

6. Chill the quinoa salad in the refrigerator for at least 30 minutes before serving.

Nutrition

• Calories: 380
• Sugar: 21 g
• Sodium: 40 mg
• Fat: 18 g
• Carbohydrates: 50 g
• Fiber: 6 g
• Protein: 9 g
• Cholesterol: 5 mg

The image featured at the top of this post is ©Berner Andrey/Shutterstock.com.

The post Is Dried Fruit Healthy, Actually? What Science Says appeared first on Moms Who Think.

There have been many diets over the years that claim to be the “healthiest.” The keto diet is generally considered a good diet option. But is keto actually healthy? Here’s what science says. When it's practiced correctly, the keto diet enables your body to convert fat into fuel. Fat as opposed to the usual suspects…carbohydrates! This state of metabolism is known as “ketosis.” To achieve it you’ll need to reduce your carbohydrate intake and increase your protein, and healthy fat intake. Studies have shown keto to be an effective method for long-term weight loss. It can also lower your risk for certain diseases, and decrease your blood pressure (via Healthline).

In this post, we’ll aim to answer the question “Is keto actually healthy?” Read on to learn the history of the keto diet, as well as what goes into successfully and healthily practicing this diet. We’ll talk about what foods you can and cannot consume while practicing keto, and get a bit more into the science behind this high-protein diet. Stick around as we get into the healthy details and possible downsides to the keto diet. Happy reading! 

What Is the Keto Diet

We'll start off with a simple question, “what is the keto diet?” The keto (ketogenic) diet is a high-protein diet that kickstarts your body into a state of ketogenic metabolism. By consuming more protein and higher fat content, instead of carbohydrates, your body begins to break down the healthy fat into fuel. Healthline recommends cutting out certain aspects of your diet and using intermittent fasting to get your body into ketosis faster once you've started the keto diet. Studies have shown this diet to be just as or even more effective than a low-carb diet for weight loss. Because it is also quite filling it doesn't require the same calorie counting as other diets. The health benefits of the keto diet, outside of weight loss are worth noting as well.

History of the Keto Diet

The keto diet was actually originally used for treating epilepsy. It is still utilized for treating epilepsy, but it has also evolved as a general dieting technique due to its health benefits. Ketogenic dieting was considered a form of fasting and utilized in the early 1900s to reduce the symptoms of epileptic seizures. The term “keto diet” wasn't coined until 1921. A John Hopkins Medical man named Dr. Russel Wilder derived the name from the breakdown process of fat in the body and the achieved metabolic state of ketosis (via Johns Hopkins Medical). In terms of how this diet could possibly treat epilepsy, it's very much linked to how the body converts energy. In the simplest terms, lowering sugar intake and encouraging the body to use healthy fats for fuel can reduce the tendency for the brain to generate seizures (via Cleveland Clinic).

Over the years, the keto diet evolved beyond just the medical sphere. By the 1990s, as other dieting fads took off, so did this version of fasting with a high-protein intake. What drew people to this particular diet was its weight loss abilities without losing a body's energy source. Your body naturally begins to convert fat into fuel when it runs out of glucose that's converted from carbohydrates. So, when your body is trained to use this second energy source as its primary energy source, it will burn fat at a higher rate and the result is less hunger and definite weight loss (via Med Star Health).

How Does the Keto Diet Work?

We've talked about the keto diet in terms of its benefits, but how does it actually work scientifically? When your body enters ketosis, it successfully breaks down healthy fat into fuel instead of sugars. This breakdown process results in the production of ketones which provide energy to your brain and body. When you're actively on a keto diet your ketone production will increase and burn more fat. You should always consult with a doctor before starting on the keto diet if you have any concerns. It's quite a restrictive diet and can result in some big chemical changes in your body, so it's worth really understanding before you embark upon keto.

Is The Keto Diet Healthy?

When practiced in a conscientious and healthy way, the keto diet is a good dieting option, and there are a few ways to go about using it. The “standard ketogenic diet” involves a diet of 70% healthy fat foods, 20% protein-rich foods, and only 10% carbohydrates. Next, there's the “cyclical ketogenic diet” which involves five keto-specific days, followed by two days of carbo-loading. The “targeted ketogenic diet” allows for added carbohydrate intake around workouts, to make up for burning energy. And lastly, the “high-protein ketogenic diet” has a higher protein consumption at 60% healthy fat foods, 35% high-protein foods, and 5% carbohydrate intake. So, there are some ways to customize this diet better for your lifestyle needs. As with all kinds of diets, it's super important to always listen to your body as you're incorporating new dieting techniques into a lifestyle change.

Medical benefits aside, we've talked about a few of the health benefits that led to keto's evolution into more mainstream dieting. These health benefits include lowered blood pressure, a decreased risk of heart disease, cancer, Alzheimer's, and resulting long-term weight loss. It has also been linked to the decrease of symptoms for disorders including Parkinson's disease, polycystic ovary syndrome, and traumatic brain injuries.

What Can You Eat On the Keto Diet?

Now that you know how the keto diet works, and what some variations on it are, let's talk about what you can and cannot eat while doing keto. On the blacklist: look out for carbohydrate-rich vegetables (carrots) which will imbalance your body's ability to enter ketosis. Processed oils, starch-rich foods, and most wheat-based foods are also on the blacklist for this diet. These categories include cereals, pasta, candy, baked goods, and processed condiments.

The following foods are keto-friendly. Look for items with healthy fat and high-protein content. Vegetables with a good carbohydrate balance include asparagus, avocado, squash, mushrooms, okra, and more. Berries that are high in fiber, and pumpkin seeds or certain nuts can also be eaten on keto. Moving onto proteins, you can enjoy red meat, eggs, fish, poultry, protein-rich cheeses, greek yogurt, and tofu. Don't overfill on protein because that can trigger your body to start creating glucose again. Best to follow a diet plan until you get used to how much protein you'll actually need while on keto. And finally, for the fat content, try high-fat cheeses (brie, feta, halloumi, mozzarella, and more). Heavy cream, grass-fed butter, healthy-fat vegetables, and high-fat cuts of meat are also great.

Keto-Diet Friendly Recipes

Check out some of these meal plan ideas. A few of these come directly from healthcare institutions and they can guide you in the safe practices for starting out your keto journey. Having a plan and some recipes in mind will help you develop your own relationship and routine with a ketogenic diet:

• Mayo Clinic Healthy Keto Plan
• Healthline Keto Diet Meal Plan
• Whole Foods 7-Day Keto Meal Plan
• Everyday Health Keto Diet Plan

Also, check out these keto-diet-friendly recipes that can be used for an array of meals, including holidays.

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Keto-Friendly Sausage and Sage Stuffing

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• Author: MomsWhoThink.com

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Ingredients

Units USM

• 1 pound ground sausage (pork or turkey)
• 2 cups almond flour or almond meal
• 2 tablespoons butter
• 1/2 cup chopped celery
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 tablespoon fresh sage, chopped
• 1 cup chicken broth
• Salt and pepper to taste

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Instructions

1. In a large skillet, brown the sausage, breaking it into crumbles as it cooks. Remove and set aside.
2. In the same skillet, melt the butter and sauté the celery, onion, garlic, and sage until softened.
3. Stir in the almond flour and gradually add the chicken broth, mixing until it reaches a stuffing-like consistency.
4. Season with salt and pepper, then fold in the cooked sausage.
5. Serve as a keto stuffing alternative.

The image featured at the top of this post is ©Suteren/Shutterstock.com.

The post Is Keto Actually Healthy? What Science Says appeared first on Moms Who Think.