A new study suggests that the key to a longer life may be in the types of fats you eat. Specifically, dietary fat from plants, not animals, proves to be much healthier for the body. For the study, researchers observed more than 400,000 adults over the course of two decades. The study began when the participants were 61 years old on average. During the study period, about 185,000 people died, and 59,000 of those deaths were attributed to heart disease. 

Researchers observed that participants who consumed the highest intake of plant fats were 9% less likely to die during the study period compared to those who ate the least of those foods. Participants who ate the most plant fats were also 16% less likely to die from heart disease during the study. People who consumed the highest amount of animal fats were 16% more likely to die of all causes. They were 14% more likely to die of cardiovascular causes than people who ate the smallest amount of animal fats. 

Benefits Of Plant Fats

The study was not a controlled experiment designed to prove how specific fats could be harmful or beneficial. There are, however, several good reasons to consume plant fats, one of which being that you are less likely to die from premature death. A person who consumes a higher percentage of plant fats tends to consume more plant-based foods than animal foods. That aligns with the fact that whole grains, vegetables, fruits, and legumes can benefit heart health. 

Additionally, plant-based fats are unsaturated fats. Consuming a higher ratio of unsaturated to saturated fats has been associated with improved lipid metabolism and better cholesterol levels. When researchers examined plant fats and animal fats, they found that plant fats helped increase longevity. Plant fats come from whole grains and certain vegetable oils, such as olive or avocado oils. 

Benefits Of Vegetable Oils And Grains

During the study, people who got most of their fats from grains were 8% less likely to die of all causes. They were also 14% less likely to die of cardiovascular-related problems, especially compared to people who consumed the smallest amount of plant fats. Similarly, people who got most of their fats from vegetable oils were 12% less likely to die of all causes, and 15% less likely to die of cardiovascular problems. 

Olive oil, peanut oil, and avocado oil, in addition to others, are common in plant-based diets. The important takeaway is not to just use those oils with animal fats; rather, it is to consume less animal-based fats overall. Certain animal fats stood out in the study, particularly because they had a stronger link to premature death. Participants who consumed the highest amount of dairy fat, for example, were 9% more likely to die of all causes. They were also 7% more likely to die of cardiovascular causes than participants who consumed the least amount of these fats. 

Some sources of animal fats, such as red meat, have been linked to a higher risk of premature death. People who want to reduce the risk of heart attack or stroke should limit their intake of red meat and avoid egg yolks, according to dietitians. Egg whites are acceptable, as they do not contain the cholesterol that exists in yolks. 

How To Increase Your Intake Of Plant Fats

Looking to reduce your intake of animal fats and increase your intake of plant fats? It is best to start off slow, for example, adopting a meatless Monday habit. You will only eat plant-based foods on Mondays, and you can build on that as you get more familiar with plant-based foods. Red meat and processed meats are linked to a wide variety of chronic health conditions that can reduce your overall lifespan. 

What does that mean for your diet? Well, keep in mind that you can still be unhealthy and eat plant-based foods. Increase your consumption of fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy plant oils. Use olive oil instead of corn oil. Replace ground beef with lentils. Put chickpeas in your salad in place of grilled chicken. Switching up your eating habits may just add years to your life!

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The back-to-school season is a time for new opportunities and beginnings. For some students, especially those with compromised immune systems, the susceptibility to illness increases. Protecting your child(ren) and yourself against common colds or other infections that circulate the classroom can be a lot easier with the right steps in place. 

Developing a back-to-school routine is a challenge in and of itself. Waking up earlier, establishing a quick and efficient routine, and leaving the house on time can prove difficult, especially after summer vacation. Many health officials state that immune health is tied to diet, sleep, and exercise. Building a healthy diet and establishing movement and proper sleep hygiene can enhance immune function, which your child needs as they face the new school year. Hopefully, the following tips can help better prepare your child’s immune system for the back-to-school reality.

Get Plenty Of Sleep

The Sleep Foundation encourages school kids between the ages of six and 13 to get nine to 11 hours of sleep every night. Without sufficient sleep, the body has a more difficult time regulating biological rhythms. Not to mention, insufficient sleep makes the body more susceptible to sickness. If you or your child has trouble sleeping, there are practices that have proven to be quite effective. Click here to learn more about methods that help you fall asleep.

Drink Water

Water is essential for a healthy life because it has many roles in the body. Not only does it help with waste elimination, but it also helps the immune system function optimally. If the body is in a dehydrated state, it cannot effectively produce white blood cells, which help fight off bacteria, pathogens, and viruses. Drinking plenty of water can also help flush toxins from the body, which keeps the immune system functioning optimally. Need help getting your kiddos to drink more water? Spice it up by adding fresh fruit to the water, or consider blending some fruit with water to make a healthier rendition of a punch.

Eat The Right Foods

Dietitians agree that one of the best ways to boost the immune system is to eat the right foods. Focus on fruits and vegetables because they are rich in vitamins, minerals, and antioxidants that boost the function of immune cells. High-fiber foods also work to maintain a healthy digestive system. What foods do you eat to encourage better immune function? Consider packing the following snacks in your child’s lunch: 

• Oranges: One orange can have up to 75% of the daily value (DV) of vitamin C. 
• Mandarins: Mandarins pack a considerable amount of vitamin C and make for the perfect lunch snack. They are easy to peel, easy to put in lunches, and their seedlessness makes them easy to enjoy!
• Sunflower seeds:  Make sure to opt for the unsalted, shell-less sunflower seeds because they are very easy to eat. Sunflower seeds are also rich in vitamin E, which exhibits antioxidant effects in the body. 
• Almonds: Similar to sunflower seeds, almonds are naturally rich in vitamin E, which helps to fight off free radicals and boost immune function. They also contain heart healthy fats, protein, and lots of fiber. 
• Broccoli: It may be very difficult to get your child to eat broccoli, but it is an excellent source of vitamin C and sulforaphane, both of which encourage immune function. Sneak broccoli into meals like broccoli tater tots or fruit smoothies!

Exercise Regularly

It’s no secret that kids like to run amok like they haven’t a care in the world. The important thing to remember is to not let your child immediately plop on the couch or bed and watch TV or play video games from the time they get home to the time they go to bed. Even if your child is active in school sports or playground activities, make sure they remain active outside of school hours. This is especially important as they progress through the year and the weather starts to cool off. 

Maintain A Healthy Weight

Childhood obesity is a serious problem in the United States, and it puts children and adolescents at risk for poor health. Between 2017-2020, 19.7% of children between the ages of two and 19 were affected by obesity. Obesity prevalence between two- and five-year-olds amounted to 20.7%, and 22.2% among six- to 11-year-olds. Data revealed that obesity prevalence was higher in Hispanic and non-Hispanic Black children than it was in non-Hispanic White children and non-Hispanic Asian children. Aside from decreased immune function, obesity increases the child’s risk of other health problems. Consult your family doctor if you notice the child’s weight is becoming a problem.

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Will you transform into a superhero if you eat superfoods? That’s not for us to say, but eating foods with a high concentration of nutrients will benefit your overall health. Take these superfood energy balls, for instance. Although their color is due to spirulina, the spirulina isn’t the only nutrient-dense ingredient in this recipe. These energy balls contain almonds, pumpkin seeds, dates, desiccated coconut, and almond butter, all of which offer a combination of healthy fats, protein, fiber, minerals, vitamins, and antioxidants.

Spirulina is a type of algae that grows in fresh or salt water, but we don’t expect you to scavenge the coral reef for it. It is readily available in tablet or powder form and provides many antioxidant compounds that may help protect from various diseases. One review found that spirulina was able to significantly improve markers of total cholesterol and triglycerides in people with metabolic syndrome. Another review of five studies found that taking between one to eight grams of spirulina per day helped reduce systolic and diastolic blood pressure in people with high blood pressure.

Don’t worry about these energy balls tasting like a freshly caught fish, though. The sweetness from the dates and nuttiness from the almond and pumpkin seeds. The pumpkin seeds also contribute to the signature greenish-blue color of these energy balls. They provide lots of zinc, fiber, unsaturated fats, and protein. You’ll be fueled up with just one or two of these balls of energy!

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When we tell you about that this chocolate banana chia pudding is like a little cup of happiness, you have to believe us. Imagine diving into a creamy breakfast, snack, or dessert that is both totally delicious and packed with health benefits. Who doesn’t want to indulge in a sweet treat and be healthy at the same time? If only everything on the planet was like that, right?

To get started, let’s talk about those small but mighty chia seeds. Chia seeds are great sources of fiber, omega-3 fatty acids, and protein, among a few other vitamins and minerals. They work to keep you feeling full and satisfied for longer, which can help reduce snacking and weight gain. Did we mention they chia seeds are antioxidant superstars? Well, they are! Add in that ripe banana, to the mix and the benefits go up a notch.

Not only does the banana bring natural sweetness, but it’s also packed with potassium, which may help regulate blood pressure and keep those muscles happy. Plus, bananas have mood-boosting properties that may naturally elevate serotonin levels. And let’s not forget about that raw cacao powder, which offers an impressive antioxidant profile, which is integral to keeping your cells healthy and safe from free radical damage. Mix all of these ingredients, plus a few others, together and you have a creamy breakfast, snack, or dessert that you can enjoy guilt-free.

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Not everyone is a fan of plain old chia pudding. Blending chia seeds and flax seeds together with a liquid and other ingredients creates a smoother texture that is decadent and delicious. As a bonus, you get a bigger nutrient bang for your buck. Plus, chia and flaxseed pudding is low in carbohydrates and works to reduce inflammation and regulate blood sugar levels. It is also 100% gluten-free, dairy-free, and only takes a few minutes to make. 

Separately, chia seeds and flax seeds offer protein, omega-3 fatty acids, fiber, and other vitamins and minerals. Enjoying them together in one pudding is like assembling all the Power Rangers come together to form the Mega Tigerzord. Thanks to the people who understood that reference. Together, chia seeds and flax seeds can keep you feeling full for hours, making it a great breakfast or pre- or post-workout snack. Continue reading to learn about the benefits of eating this combined pudding. 

Omega-3s

Omega-3s, or omega-3 fatty acids, are essential for controlling inflammatory markers in the body. According to research, Americans tend to be deficient in anti-inflammatory omega-3s. Instead, they have an excess of pro-inflammatory omega-6 fatty acids. Although the body can have a balanced ratio of omegas, the average American consumes 15 times more omega-6s than they do omega-3s. Excess levels of omega-6s in the body can contribute to chronic inflammation, which increases the risk for several degenerative diseases, such as heart disease, arthritis, IBD, and Alzheimer’s disease. Eating chia and flaxseed pudding can help boost your omega-3 intake, which may reduce overall inflammation.

Protein

Both chia seeds and flax seeds are great sources of protein. One tablespoon of chia seeds provides 2.5 grams of protein, while one tablespoon of flax seed provides 1.3 grams of protein. Protein works to stabilize blood sugars by slowing the rate at which carbohydrates are digested and absorbed into the bloodstream. Elevated blood sugar levels promote inflammation, which can cause damage to nerves and blood vessels. High blood sugar can also affect the gut microbiome, reducing levels of beneficial bacteria. That increases the risk of leaky gut, which can lead to systemic inflammation. Finally, protein can aid with appetite control and weight management by regulating hunger hormones.

Antioxidants

Every person can benefit from increasing their antioxidant intake. These nutrients have protective effects on cellular health and help protect against oxidative stress by fighting free radicals. Free radicals are natural byproducts of metabolism, but you can introduce more via habits like smoking, lack of physical activity, stress, elevated blood sugars, and poor diet. Chia seeds and flax seeds are rich in antioxidants that may help reduce inflammation, slow the aging process, and decrease the risk of chronic disease. Flax seeds offer chlorogenic acid, lignans, and p-coumaric acid, all of which exhibit anti-cancer and antioxidant effects. Chia seeds contain quercetin, chlorogenic acid, and caffeic acid, which exhibit the same anti-cancer and antioxidant properties. 

Fiber

Chia seeds and flax seeds contain soluble and insoluble fiber, both of which benefit the digestive system. Insoluble fiber accelerates the rate at which food passes through the digestive tract, so it helps to keep you regular. Soluble fiber works to lower blood glucose and cholesterol levels and helps aid with weight management. Soluble fiber swells up like a gel, similar to chia seeds in liquid, and it traps glucose, cholesterol, and other waste products. It then moves that waste through the digestive tract to eliminate it. Additionally, soluble fiber helps decrease levels of ghrelin, the hunger hormone, and increase levels of satiety. That makes chia and flax pudding a great option for filling you up, enhancing digestion, and managing weight. 

How To Make It

Ingredients:

• 2 cups unsweetened almond milk
• 2-4 tablespoons pure maple syrup
• 1/4 cup chia seeds
• 1/4 cup flax seeds (whole or ground)
• 2 teaspoons vanilla extract
• 1/4 cup cacao powder
• 1/4 teaspoon sea salt 

Instructions:

• Add all of the ingredients to a high-speed blender and blend until smooth and creamy. Stop blending and scrape down the sides as needed to ensure that you thoroughly blend all the ingredients. 
• Divide the blended mixture between two jars or storage containers and refrigerate for at least one hour. 
• Remove from the fridge and top with fresh fruit, nut butter, or desiccated coconut and enjoy.

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Testosterone is an androgen, a male sex hormone, that stimulates the development of secondary sexual characteristics as boys grow into men. The growth of body hair and the deepening of voices is all because of testosterone. Not to mention, it helps boys put on muscle as they go through adolescence. Testosterone is mainly made in the testicles and is essential for sperm production. 

Testosterone doesn’t only occur in men, though. Women have testosterone, just not as much as men do. Women produce testosterone in smaller amounts in the adrenal glands and ovaries. It affects sex drive, resilience, and ability to build muscle. Most women do not concern themselves with testosterone and tend to focus on estrogen. That said, it is a hormone that you can boost by eating certain foods. 

Men and women benefit from testosterone in myriad ways, but it primarily helps build healthy bones and muscles. It also affects muscle strength and the distribution of fat. Testosterone may even aid cognitive function, support mood, and enhance energy levels. 

Why Should Women Have Testosterone? 

Testosterone, in healthy ranges, can help the body repair and heal connective tissue, including bones, ligaments, tendons, skin, and nails. Healthy testosterone levels can help reduce the risk of osteoporosis as women age, while also influencing joint recovery. There are moments in life when women produce less testosterone, for example, before and during menopause. 

Adrenal gland function can also influence testosterone production. A stressed out or worn out person may not be able to produce enough testosterone. Cortisol that rushes through the body takes a toll on the adrenal glands. Being in a constant fight-or-flight state can deplete repair hormones like testosterone. For this reason, the healthier and more resilient the adrenal glands are, the easier it is for them to produce testosterone. 

Symptoms Of Low Testosterone In Women

Women who have low testosterone levels or testosterone deficiency may experience: 

• Fatigue (including a drop in energy levels despite adequate sleep)
• Mood changes (such as irritability and depression, in some cases)
• Weight gain (because low testosterone can lead to increased body fat, even to the point of obesity)
• Cognitive changes (some women may struggle to concentrate and experience memory difficulties)
• Decreased muscle mass (maintaining muscle is difficult with low testosterone levels)
• Reduced libido (a very common symptom in women with low testosterone)

If you are a woman and find that you can relate to the above symptoms, you may want to test your T levels. Women with T levels below 15 nanograms per deciliter have low T count. If you want to avoid supplements, the following nutrients from foods can help boost testosterone levels. 

Magnesium

Researchers note that magnesium may impact testosterone production by reducing oxidative stress. Studies suggest that magnesium works to increase testosterone levels. You can enhance testosterone production even more by increasing magnesium intake in combination with regular exercise.

Omega 3 Fatty Acids

Whether you are trying to boost testosterone levels or not, omega 3 fatty acids can benefit your health. Primarily found in fish and some plant-based sources, omega-3s can influence inflammation levels in the body. In some instances, supplementing with omega-3s for 12 weeks increased T levels. This was not the case for women supplementing with omega-3s.

Vitamin D

There are vitamin D receptors in the ovaries and adrenal glands, where testosterone is made in women. As vitamin D binds to these receptors, it can stimulate the ovaries and adrenal glands to produce testosterone. Additionally, getting enough vitamin D can help improve sleep quality. Poor sleep can actually reduce testosterone, so make sure to get vitamin D to support the body in these ways.

Antioxidants

According to research, antioxidants work to combat oxidative stress and protect cellular damage from free radicals. Oxidative stress can damage cells that influence testosterone production, such as those in the adrenal glands and ovaries. Antioxidants work to protect organs from damage and support their ability to produce testosterone. 

Testosterone-Boosting Foods

Focusing on whole foods and eliminating processed junk from your diet can make a world of difference to your overall health. Researchers confirm that a diet high in bread, pastries, dairy products, and desserts, in combination with a low intake of fruits, vegetables, lean protein, nuts, seeds, and whole grains, can inhibit healthy testosterone production. Here are some testosterone-boosting foods to aid your efforts. 

Pumpkin Seeds

Naturally rich in zinc, pumpkin seeds provide a vital nutrient necessary for testosterone production. They also contain phytosterols, which are plant compounds that act similarly to cholesterol. Phytosterols also work to support testosterone levels by influencing pathways involved in steroid hormone production. 

Leafy Greens

There are many reasons to get your daily dose of leafy greens. They are naturally rich in trace minerals and other compounds that promote overall health. Kale and spinach are great sources of magnesium, which as we explained earlier, is involved with testosterone production.

Pomegranate

Pomegranate arils (which people commonly refer to as seeds), are rich in antioxidants and polyphenols. Several studies indicate that pomegranate juice may help increase testosterone in both men and women. 

Onion

Naturally rich in flavonoids, onions may help increase testosterone production. Researchers note that the quercetin in onions has the potential to boost testosterone levels. The other nutrients in onions may help manage factors that lead to low T count, such as obesity and insulin resistance. 

Broccoli

Broccoli, a cruciferous vegetable, is another great green to add to your diet. It can help prevent the body from making bad estrogens. Indoles are the compounds that convert into diindolylmethane (DIM) during digestion. DIM may convert estrogen into less potent forms, reducing estrogen’s overall effects in the body.

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Homemade salad dressings are just the best! This vinaigrette, in particular, is vibrant in flavor and lightyears beyond any store bought variety. It is simple to make and provides a sweet and tangy flavor. You can use it in both sweet and savory applications. For example, you may pour it over a bowl of mixed greens and assorted veggies or a fresh bowl of fruit. It’s so flavorful, that you may just want to take a swig of it!

Poppy seeds do not typically make an appearance in our recipes. Some people only ever see these little seeds in lemon poppy muffins or almond poppy muffins. What purpose do they serve, though? First of all, they offer a subtle, crunchy texture and tiny pop in every bite. That makes for a pleasant contrast in every bite. Poppy seeds don’t have a strong flavor, but they do impart a subtle nuttiness, which complements the acidity of the orange and apple cider vinegar. Consuming poppy seeds, even in small amounts, can help increase your intake of iron, fiber, healthy fats, magnesium, and calcium.

Besides being visually stunning, this poppy seed vinaigrette is full of flavor. The brightness pairs beautifully with spinach, arugula, or mixed greens. You can also add mandarin oranges, strawberries, avocado, or peaches to the salad, as the dressing complements them. You can also use this dressing as a marinade, or you can drizzle it over roasted vegetables, just as long as you aren’t cleansing. We hope you like it!

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The sun is shining bright and there is a general sense of warmth, laziness, and relaxation in the air. Summer is here, and what better way to celebrate the start of the season than refreshing the palate with a delightfully light bowl of heirloom tomato gazpacho?

Some argue that heirloom tomatoes are the crown jewel of the summer harvest. We aren’t arguing against them, either! Think of heirloom tomatoes as nature’s candy, bursting with lovely sweetness and a touch of acidity in every bite. Don’t let their looks scare you away, either! They may appear strange and come in a variety of colors, but they are some of the best tasting tomatoes you’ll ever enjoy. When you blend together the different colors to make this gazpacho, you get to fully appreciate their inherent flavor. Let’s take a look at some of their benefits below.

• Powered by vitamins: These tomatoes are rich sources of vitamins A and C, potassium, and lycopene, an antioxidant that works to reduce inflammation and improve heart health. Plus, organically-grown heirloom tomatoes tend to be higher in lycopene, which may help protect against breast, colorectal, lung, prostate, bladder, and skin cancers.
• Precious seeds: Much like your grandmother’s china, heirloom seeds are viewed as precious treasures. For an heirloom tomato to meet heirloom status, it needs to have been around for at least 50 years. Newer genetic variations of heirloom tomatoes are simply hybrids.
• Vitamin K for the win: Studies suggest that heirloom tomatoes are great sources of vitamin K, which is necessary for healthy, strong bones. Researchers note that vitamin K consumption can help prevent osteoporosis.

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Sometimes, you need a quick and easy salad dressing to dress your entree or side salad. A creamy dressing, especially if it is raw vegan, usually contains cashews because help create a smooth consistency. This creamy cilantro dressing uses raw sunflower seeds in place of cashews, making this dressing friendly for anyone with a nut allergy. It requires a mere five to 10 minutes of your time and five simple ingredients, some or most of which you probably already have in your kitchen.

Why did we choose sunflower seeds for this dressing? Sunflower seeds have a milder flavor when compared to cashews. They also contain essential nutrients, such as selenium, zinc, folate, vitamin E, and vitamins B5 and B6, in addition to many more. Fresh lemon juice is a great addition to most salad dressing recipes because it adds a refreshing zest. Not to mention, it provides a healthy dose of vitamin C and helps promote alkalinity within the body.

Now, for the star of the show, we have the cilantro, which colors the dressing a vibrant green. If you are one of those people that has an aversion to cilantro because it tastes like soap, we feel sorry for you. That said, you can choose another herb, such as basil or parsley, to use in place of cilantro. The flavor will change, but all of the other ingredients work with both of those herbs. You can even use dill if you want, but dill has a stronger flavor, so just keep that in mind.

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Dear friends, followers, recipe lovers, and Dherbs family members…it’s time to talk about the wonderful world of vegan “tuna” salad. Made entirely from vegan ingredients, this entree is a true culinary delight! It offers the same creamy, dreamy goodness that you would get from a mayonnaise-based tuna salad. In addition to the incredible depth of flavor, it also offers great texture from the crunchy celery, onions, and pickles. If you close your eyes and savor the flavors, you may just taste the fish that isn’t there!

This dish is truly as easy to make as it is to devour. We cannot stress this point enough: the texture is so tantalizingly close to the real thing. You may even reconsider buying canned tuna after you make this! Even though it is completely plant-based, you don’t want to consume the entire bowl in one sitting. It’s be tempting, trust us, but sunflower seeds are calorically dense, offering about 165 calories per quarter cup. Even though they offer protein, vitamin E, selenium, folate, and zinc, too many won’t do any favors to your waistline.

The key to keeping this “tuna” salad textural is to not over-blend the sunflower seeds in the food processor. You want to pulse them with the lemon juice and olive oil to a point where they are combined, but not a paste. After a few pulses, taste the beginning of what will be your vegan “tuna” salad and check for texture. If it needs more blending time, give a few more pulses and taste for texture again.

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