Peach Pie Yogurt and Overnight Oats Recipe

Peach Pie Yogurt and Overnight Oats Recipe

Peach Pie Yogurt and Overnight Oats Recipe

This healthy breakfast has the same sweet, juicy flavors as a big slice of peach pie! They’re a great way to start your day and keep you feeling full all morning long. The recipe is easily doubled, tripled, or even quadrupled to serve more, and the oats will keep for at least 5 days if stored in an airtight container in the refrigerator.
Yields: 1 bowl
Ingredients:
  • ¼ cup (25g) old-fashioned oats (gluten-free if necessary)
  • ½ cup (120g) plain nonfat Greek yogurt
  • ¼ cup (60mL) nonfat milk
  • ¼ tsp ground cinnamon
  • ¼ teaspoon vanilla crème stevia, or adjusted to taste
  • ½ cup (100g) finely diced peaches

Directions:

Add all of the ingredients to a glass jar or tupperware with a tight-fitting lid, and stir until fully combined. Cover and refrigerate for 8 hours or overnight.

Notes: Overnight oats are meant to be eaten cold, straight from the refrigerator! No need to heat them up.

Instant oats (aka quick-cooking or one-minute oats) may be substituted for the old-fashioned oats. Do not substitute steel-cut oats; they do not soften enough.

Any milk may be substituted for the nonfat milk.

Any sweetener may be substituted for the stevia. You’ll want the equivalent of about 2-3 teaspoons of granulated sugar.

For the best taste, use fresh peaches. Peaches that are canned in 100% juice and thoroughly drained may also be used if peaches aren’t currently in season.

{gluten-free, clean eating, low fat, low calorie, lower sugar, high protein}

peach-pie-overnight-oatspeach-protein-overnight-oatspeach-pie-protein-overnight-oats

 

Dark Chocolate Sea Salt Almonds Recipe, A Healthy Snack!

Dark Chocolate Sea Salt Almonds Recipe, A Healthy Snack!

Dark Chocolate Sea Salt Almonds Recipe
A Healthy Snack!

These were inspired by a carton of Trader Joes sea salt & turbinado sugar chocolate almonds. Have you ever tried them before? If so, you know the struggle.

A chocolate treat to feel good about!

Turns out, making them at home is cheaper. I don’t know if that is a wonderful or dangerous thing. And homemade always tastes better than store-bought.

The number one ingredient is almonds. Since there are so little ingredients in this snack, make sure you’re using high quality almonds, chocolate and salt. Blue Diamond Almonds are a great choice. Fresh, unsalted, nutrient-dense whole almonds. Doesn’t get much healthier than that! And now, the chocolate.

Dark-Chocolate-Sea-Salt-Almond-Recipe

I’d like to take a dip in there myself!

Remember, quality ingredients are key. Use pure chocolate (not chocolate chips). I opted for bittersweet chocolate, but semi-sweet works just as well. If sweeter chocolate is more your style, milk or even white chocolate works too.

A helpful tool is this 3-piece dipping tool set. I use the 3-pronged tool for these to help lift the almonds out of the chocolate pool and shake off as much excess chocolate as I can. It helped me separate the almonds so I wasn’t left with chocolate almond clusters– rather, individual chocolate almonds.

The finishing touch is a sprinkle of sea salt and Sugar In The Raw sugar. Any coarse sugar will work. I love the added crunch the sugar gives and the way it balances the flavor of the sea salt. The nuts are wonderful simply coated in chocolate, but the light sprinkle of sugar & salt turns them up about 10 notches.

Blue-Diamond-Almonds

Only 4 simple, convenient ingredients transformed into something extraordinary. And within minutes too! Plus, they’re a great source of protein, energy, and let’s not forget all that glorious sweet and salty crunch.

Yield: 1 and 1/2 cups

Prep Time: 25 minutes

Total Time: 1 hour

Making-Dark-Chocolate-Sea-Salt-Almonds

Ingredients:

  • 6 ounces bittersweet or semi-sweet high quality chocolate
  • 1 and 1/2 cups Blue Diamond Almonds whole almonds (raw and unsalted)
  • sea salt
  • turbinado sugar, Sugar In The Raw (or any coarse/raw sugar)

Directions:

Line a large baking sheet with parchment paper or a silicone baking mat. Set aside.

Melt the chocolate in a double boiler or very carefully use the microwave. For the microwave, place the chocolate in a medium heat-proof bowl. Melt in 30 second increments, stirring after each increment until completely melted and smooth. Alternatively, you can temper the chocolate. If tempering, do not store finished nuts in the refrigerator.

Stir the almonds into the chocolate, making sure to coat each one. Using a dipping tool or a fork, lift the almonds out of the chocolate one by one or only a couple at a time (you don’t want them all sticking together!), gently tap the tool/fork against the side of the bowl to release excess chocolate, and place onto prepared baking sheet. Repeat with remaining almonds.

Sprinkle almonds with a little sea salt and turbinado sugar, then allow chocolate to completely set. I placed the baking sheet in the refrigerator to speed it up!

Store chocolate covered almonds in the refrigerator for up to 4 weeks.

Additional Notes:

For extra flavor, try toasting the almonds first! Simply spread them out onto a large baking sheet and bake for 10-12 minutes at 300°F (149°C). Allow to slightly cool before coating with chocolate.

Dairy Free, Chocolate, Avocado & Banana Smoothie Recipe

Dairy Free, Chocolate, Avocado & Banana Smoothie Recipe

Dairy Free Chocolate, Avocado, & Banana
Smoothie Recipe

Chocolate-Avocado-Banana-Smoothie

This delicious Chocolate, Avocado, & Banana Smoothie recipe is dairy free, gluten free, and with a simple tweak works for Paleo too!  Smoothies are a nutritious way to start the day and with the chocolate in this one, the kids will think they are having dessert for breakfast!

Smoothies are a super easy, very nutritious way to start the day! There are so many different options that it’s pretty much impossible to get bored with them. This dairy-free smoothie is made with avocado (which gives them an extra creaminess), banana, coconut milk, and cocoa powder!

Smoothies are a great way to sneak in some healthy options so easy when you have a picky eater! Children that wouldn’t consider touching an avocado or spinach are quick to drink it if you add chocolate or berries. The possibilities are truly endless!

Smoothies also work well as an after-school snack or a quick pick-me-up after a workout. Stick with natural sweetness like raw honey, bananas, or maple syrup for a healthier smoothie than those made with sugar or sweetened yogurt.

Serves: 1 serving
Ingredients
  • ½ banana
  • ½ large avocado
  • 1 tablespoon raw honey
  • 1 tablespoon cocoa powder
  • ¼ cup ice
  • ½ cup coconut milk
  • Water to cover all ingredients
Instructions
  1. Blend avocado, banana, and coconut milk until smooth.
  2. Add the rest of the ingredients and blend until desired consistency is reached.
Notes
Use carob powder instead of cocoa powder and omit the honey if you are following a paleo or AIP diet.
Baked Parmesan Zucchini

Baked Parmesan Zucchini

Baked Parmesan Zucchini Recipe

Crisp, tender zucchini sticks oven-roasted to absolute perfection. It’s healthy, nutritious and completely addictive!

Zucchini and parmesan cheese. It’s a match made in heaven. And if all veggies were like this, I’d become a vegetarian tomorrow.

No, but really, this is by far one of the best veggie side dishes I’ve ever made. And the best part about this is that there is absolutely no deep frying or sauteing of any kind.

Simply cut your zucchini into quarters lengthwise, sprinkle on that Parmesan goodness and throw into the oven to let it get nice and crisp.

I like to let mine broil the last couple of minutes to get that nice golden brown crust. It’s so good, even your picky eaters will be begging for seconds and thirds!

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

INGREDIENTS:

  • 4 zucchini, quartered lengthwise
  • 1/2 cup freshly grated Parmesan
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil
  • 2 tablespoon chopped fresh parsley leaves

DIRECTIONS:

  1. Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
  2. In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
  3. Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
  4. Serve immediately, garnished with parsley, if desired.
Cinnamon Roll Smoothie Recipe

Cinnamon Roll Smoothie Recipe

Cinnamon Roll Smoothie Recipe

One of the best things about smoothies is that there really are no limits to what you can do with them. From light and fruity to rich and creamy, the variations are absolutely endless. Another great thing about them is that they’re like dessert, but much healthier.

Cinnamon-Roll-Smoothie-Recipe

No matter what your favorite dessert is, from a banana split to pumpkin pie, you can whip up a smoothie version of it in minutes. Throw a few ingredients in the blender, hit the button, and boom! Dessert in a glass.

So it should come as no surprise that my newest recipe is for a cinnamon roll smoothie. Basically, just imagine taking all the sweet, sticky, spicy indulgence of a fresh-baked cinnamon roll and cramming it into a glass. The only thing you can leave out is the guilt, because this Cinnamon Roll Smoothie is low-fat and packed with healthy fruit and oatmeal.

A cinnamon roll you can sip through a straw. You can’t beat that-but you can blend it.

Note: If you do not have frozen fruit to use for the smoothies, fresh fruit will work just fine. If using fresh fruit, make sure to add a handful of ice to the other ingredients before blending. The frozen fruit just adds that cold element to make an ice cold drink.
Cinnamon Roll Smoothie, Serves 2

Ingredients:

1 cup vanilla almond milk

1/2 cup vanilla Greek yogurt

1/4 cup old fashioned oats

1 tablespoon brown sugar

1/4 teaspoon cinnamon

1 frozen banana (or fresh banana, but add in 3-4 ice cubes with fresh)

Optional: 1/4 fresh walnuts

Directions: 

Place all ingredients in a blender and blend until smooth.

 



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Restaurant Style Salsa Recipe

Restaurant Style Salsa Recipe

Restaurant Style Salsa Recipe

This chunky, restaurant-style salsa comes together in just 5 minutes with the help of a blender!

Your blender can make a mean salsa. But not just any kind of salsa – it’s 5-minute, chunky, restaurant-style salsa. Yes, it really takes just 5 minutes. There’s barely any dicing or prep work involved. So just let the Vitamix work it’s magic and relax.

diced-veggies-vitamix-salsa

Ingredients

Yields 4 servings, Vegan, Gluten free

Produce

  • 1/2 cup cilantro, fresh leaves
  • 1 clove garlic
  • 1 fresh Jalapeno
  • 1 lime
  • 1 red onion, small
  • 3 or 4 fresh tomatoes or 2 (10-ounce) cans tomatoes

Spices

  • Kosher salt and freshly ground black pepper to taste
  • 1 tsp sugar

Snacks

  • Tortilla chips

chips-salsa

Oven-Baked Green Tomatoes with Sriracha-Ranch Dipping Sauce

Oven-Baked Green Tomatoes with Sriracha-Ranch Dipping Sauce

Oven-Baked Green Tomatoes with Sriracha-Ranch Dipping Sauce

I finally made this recipe from Kaylyn’s Kitchen and it is absolutely amazing!!

This is the time of year when people with vegetable gardens have a lot of green tomatoes on the vines, and some of those tomatoes are never going to get ripe. And if you still have green tomatoes, do I dare to say that you *must* make these Oven-Baked Green Tomatoes with Sriracha-Ranch Dipping Sauce.  Seriously, they were so good that I wondered why it has taken me so long to try a healthier riff on fried green tomatoes, and I’m sure I’ll make them every year now when I have green tomatoes.

In a process that I admit is slightly tricky, I coated the tomatoes by dipping them in egg and then in a mixture of almond flour and Old Bay Lemon and Herb Seasoning. I used Honeyville Blanched Almond Flour (made in Utah!), a fantastic product that I always have in my freezer, but if you have the coarser Bob’s Red Mill Almond Meal, I think it would work, although I might be tempted to buzz it in the food processor so it’s a little finer.

You have to be a little persistent to get the tomato slices coated with the almond flour mixture, and I’d mix the flour with the Old Bay and then use half of it at a time, because after you’ve done a few tomatoes the flour starts to get pretty clumped together.  But believe me when I say that these delicious Oven-Baked Green Tomatoes are worth the trouble.

baked green tomatoes 1 kalynskitchen

Pick six firm green tomatoes. Look for the ones which haven’t started to ripen yet.

baked green tomatoes 2 kalynskitchen

Cut each tomato into slices about 1/2 inch thick.  I only used the larger inner slices and discarded the rounded ends of the tomato.

baked green tomatoes 3 kalynskitchen

Mix 3/4 cup almond flour with 2 tsp. Old Bay (or less, it was fairly spicy).  Beat two eggs in one small bowl and in another bowl put half the almond flour mixture.

baked green tomatoes 5 kalynskitchen

Dip each tomato first into the egg (so both sides is coated) and then into the almond flour mixture.  (Press down with your fork to make the almond flour stick if needed.  When the first half of the almond flour mixture is getting clumpy, discard, wipe out the bowl, and switch to the second half.)  Put the coated tomatoes on a baking sheet that you have sprayed with non-stick spray.

baked green tomatoes 4 kalynskitchen

Bake the tomatoes about 40 minutes at 350F/180C, turning them carefully halfway through.  While they’re cooking mix 1/2 cup Ranch Dressing with 1-2 tsp. Sriracha Rooster Sauce to make the dipping sauce.  Serve hot.

baked green tomatoes recipe kalynskitchen

Oven-Baked Green Tomatoes with Sriracha-Ranch Dipping Sauce

Makes about 4 servings.

Ingredients:

Instructions:
Preheat oven or toaster oven to 350F/180C. Spray a baking sheet with non-stick spray.Cut the tomatoes into slices about 1/2 inch thick. (We used the flat inner pieces and discarded the ends of the tomatoes with rounded edges.) Beat the eggs in a small bowl. In another bowl, mix the almond flour and Old Bay Seasoning. Remove and save half of the almond flour mixture, so you can work with two batches.

One at a time, dip both sides of each tomato slice into the egg and then into the almond flour mixture, using the fork or your fingers to press the almond mixture on to the tomato slice so it sticks. Place each tomato on the baking sheet after it’s coated with the almond flour mixture. (Don’t worry if they aren’t completely perfect; just work on getting each one coated with almond flour as much as you can.)

Bake tomatoes 35-40 minutes, turning carefully once. While the tomatoes bake, mix together the ranch dressing and Sriracha sauce to make the dipping sauce. The baked tomatoes are done when the almond mixture is lightly browned on each side and tomatoes are cooked through. Serve hot.

I saved some of these to see how they would hold up to a night in the refrigerator. I reheated them about 15 minutes in a preheated toaster oven set on 450F/230C. Although they were best freshly made, I thought the reheated ones were surprisingly good.

About Kaylyn’s Kitchen
– Kalyn’s Kitchen is the home-cooking blog Kaylyn started in 2005 after she had lost over 40 pounds on the South Beach Diet and wanted to share her recipes with the world.  Now fast forward over ten years later, and she’s still focused on healthy cooking and has transitioned from teaching elementary school to life as a full-time food blogger. Her blog has deliciously healthy recipes, usually low-carb and/or South Beach Diet friendly and often Gluten-Free, Paleo, or Vegetarian.

Kaylyn is focused on recipes suitable for weight-loss or controlling blood sugar. Although I’m not a low-carb fanatic and not every single recipe here is ultra low carb, all the recipes on the site are geared towards carb-conscious eating and many thousands of people per day use this site as a source for the deliciously healthy low-carb recipes that I love to create.

Visit: Kaylyn’s Kitchen for more delicious recipes.

How Many Calories Are in a Pound of Body Fat?

How Many Calories Are in a Pound of Body Fat?

Calories are the energy in food. They fuel everything you do, from sleeping to running a marathon. Calories can come from carbs, fat and protein. Your body can use them to fuel work right away, or store them for later use. Some calories can be stored as glycogen (carbs), but the majority is stored as body fat.

This article explains how many calories are in a pound of body fat.

It also discusses the 500-calorie deficit myth and presents some tools for predicting realistic weight loss.

What Is Body Fat?

Let’s take a moment to define what we mean by body fat.

For starters, body fat is not just pure fat

Pure fat has a very high energy content, or about 9 calories per gram. This amounts to about 4,100 calories per pound of pure fat.

However, body fat is not just pure fat. Body fat consists of fat cells, called adipocytes, which also contain some fluids and proteins in addition to fat.

Therefore, the calorie content of body fat is going to be a bit less than the calorie content of pure fat.

Bottom Line: Body fat is mixed with fluid and protein. Therefore, its composition and calorie content is not the same as pure fat.

Does One Pound of Body Fat Contain 3,500 Calories?

In 1958, a scientist named Max Wishnofsky concluded that the caloric equivalent of one pound of body weight lost or gained was 3,500 calories.

He based his conclusion on the scientific evidence available at the time. Decades later, his result has been cited thousands of times in the media and scientific literature.

It’s basically become common knowledge that the calories in a pound of fat equals roughly 3,500 calories. But is it really true? Let’s attempt to find out.

We will be using generally accepted values for this calculation. However, some research does show slight variations.

In general, we can assume that:

  • One pound equals 454 grams.
  • Pure fat contains 8.7–9.5 calories per gram.
  • Body fat tissue is 87% fat.
  • Using those values, we can conclude that a pound of body fat actually contains anywhere from 3,436 to 3,752 calories.

However, it is important to note that these calculations are based on old research.

Some of the studies state that body fat tissue contains only 72% fat. Different types of body fat may also contain varying amounts of fat.

Bottom Line: A pound of body fat may contain anywhere between 3,436 and 3,752 calories, roughly estimated.

woman-concerend-about-her-weightThe 500-Calorie Deficit Myth

It is a common myth that if you eat 500 fewer calories each day, or 3,500 fewer calories a week, you will lose one pound of fat each week.

This would equal a total of 52 pounds in a year.

However, the reality is very different.

The 500-calorie deficit myth significantly overestimates the potential weight loss that can be achieved over a period of time.

This estimate seems to work fairly well in the short term, for moderate weight loss in overweight and obese people. But it falls apart in the long term, and sets people up for failure and disappointment.

What this myth fails to account for is the body’s response to the changes in body composition and diet.

When you reduce calorie intake, your body responds by making you burn fewer calories. You start moving around less, and the body becomes more efficient. It does the same amount of work, but uses fewer calories than before.

You may also lose muscle mass along with the fat, which also makes you burn fewer calories.

This is often called starvation mode, although the technical term is “adaptive thermogenesis.”

Weight loss is not a linear process, and typically slows down over time.

Bottom Line: The 500-calorie deficit diet overestimates the potential for weight loss. It does not account for changes in body composition and a reduction in calories burned.

apple-and-calculatorBetter Tools for Predicting Weight Loss

Nowadays, there are apps and online tools that may provide a better, more realistic assessment of your predicted weight loss.

The Body Weight Planner, developed by the National Institute of Health, provides calorie levels for both weight loss and maintenance.

It takes into account how diet and exercise contribute to weight loss, as well as how your body responds to reduced calorie intake. It has an immense amount of mathematical calculations behind it.

Another good tool to predict weight loss is the Single Subject Weight Change Predictor, developed by the Pennington Biomedical Research Center.

This tool also allows you to calculate weight loss, based on dietary intake and exercise.

Bottom Line: The 500-calorie deficit rule is not a realistic way to predict weight loss. Better tools exist to predict weight loss over a period of time.

Weight Loss Isn’t Just Fat Loss

When you’re trying to lose weight, what you really want to get rid of is body fat — both under the skin and around the organs.

Unfortunately, weight loss doesn’t necessarily equal fat loss. One unwelcome side effect of losing weight is the loss of muscle mass.

The good news is that there are some ways to minimize the loss of muscle mass.

You can:

  • Lift weights: Studies show that resistance training can be incredibly helpful in preventing the loss of muscle mass when losing weight).
  • Eat plenty of protein: With a high protein intake, your body is much less likely to break down your muscles for energy.

Both of these strategies are also useful to prevent a reduction in calories burned as you lose weight.

Bottom Line: Weight lifting and high protein intake may help prevent muscle loss for people who are trying to lose weight. They can also help prevent a reduction in the amount of calories you burn.

A pound of body fat may contain anywhere from 3,436 to 3,752 calories.

However, it is a myth that just eating 500 fewer calories per day (3,500 per week) causes weight loss of one pound.

This may work in the short-term, but the body will soon adapt by making you burn fewer calories. For this reason, weight loss slows down over time.

Herbal Cure: Turmeric Can Help Fight Colon Cancer

Herbal Cure: Turmeric Can Help Fight Colon Cancer

Herbal Cure: Turmeric Can Help Fight Colon Cancer

Turmeric, a yellow indian spice commonly used as a food coloring, is already known to treat many health problems such as liver disorder, bacterial infections in wounds, eye disorders and many other conditions.

Now a new study from Belgium shows that a compound in turmeric has the potential to treat and prevent colon cancer, thanks to its medicinal properties.

In fact, the study suggests that a combination of two plant compounds – curcumin (an active ingredient in turmeric) and silymarin (a compound naturally found in milk thistle) – can effectively ward off colorectal cancer cells.

According to the study’s findings, both compounds, when used individually, were effective in preventing spread of colon cancer cells, but a combo-pack of them showed a synergistic effect against the colorectal cancer cells.

“A single phytochemical at high concentration may exhibit anticancer activity,” observed the Saint Louis University researchers while conducting a lab test in a line of colon cancer cells. “By combining two phytochemicals, anticancer activity at much lower doses has been sought.”

For the lab test, researchers used three different human colon cancer cell lines and treated them with varying doses of curcumin, silymarin, and a combo of curcumin and silymarin. Cell proliferation (increase in the number of cells) and apoptosis (a process of programmed cell death) were assessed after treating the cells with the compounds.

The research team observed a significant difference between single compound-treated cells and cells treated with a combo of both compounds. They found cells treated with either phytochemical alone had low levels of apoptosis, while treating the cells first with curcumin and then with silymarin resulted in an increased cell death, thus was more effective in fighting cancer.

turmeric curcumin fights colon cancer cells

“The combination of phytochemicals inhibited colon cancer cells from multiplying and spreading. In addition, when the colon cancer cells were pre-exposed to curcumin and then treated with silymarin, the cells underwent a high amount of cell death,” said study author Dr. Uthayashanker Ezekiel, from Saint Louis University.

Phytochemicals may offer alternate therapeutic approaches to cancer treatments and avoid toxicity problems and side effects that chemotherapy can cause,” Ezekiel added.

The researchers acknowledge theirs is a preliminary cell study and more research is to be done before determining the curcumin and silymarin are an effective treatment for colon cancer patients.

“Future studies will explore the NF-kB (nuclear factor-kappa beta) and apoptotic pathways to understand synergistic effects of curcumin and silymarin on colon cancer cells,” they conclude.

The research findings appear in the Journal of Cancer.



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10 Nutritious Foods That Help Reduce Asthma Attacks & Boost Your Health

10 Nutritious Foods That Help Reduce Asthma Attacks & Boost Your Health

Over 25 million Americans are affected by asthma, one of the most common allergy-triggered diseases of our time. By incorporating these anti-asthma super foods into your diet, you may be able to reduce unexpected asthma attacks.

Here are 10 amazing asthma-friendly foods that boost your health.

Studies show that apples possess anti-asthmatic properties. One study revealed that drinking apple juice could reduce the chance of wheezing by up to 50%. Apples provide many beneficial effects that may be linked to their high concentration of quercetin, known to possess strong antioxidant, anti-histamine, and anti-inflammatory properties. But be sure to buy organic, as apples are among the worst culprits for pesticide-laden foods.

Other quercertin-rich foods include yellow and red onions, capers, broccoli, lovage, red grapes, cherries, citrus fruits, tea, and many berries, including lingonberries, raspberries, and cranberries

Avocado are listed as one of the healthiest foods to eat, thanks to their high concentration of L-glutathione. They are an amazing anti-asthma food that helps protect cells from free radical damage. Avocados also detoxify the body of harmful substances like pollutants, and enable other antioxidants to function. The L-glutathione helps fight inflammation and repair gut health.

Bananas are naturally rich in fiber, which helps prevent respiratory conditions from developing. According to a study conducted in 2011 by researchers from the Imperial College London, having just one banana a day could keep asthma away. Studies found that children who consume a single banana a day reduce their risk of developing symptoms of asthma such as wheezing by more than 30%.

Cantaloupe is rich in vitamin C, which is an antioxidant that can fight free radicals and ward off lung damage. A recent study in Japan observed that preschool children with a low intake of vitamin C were more likely to suffer from asthma that those with a high intake.

Give your asthma-friendly diet a boost by adding flaxseeds to your meals. Flaxseeds are filled with asthma-relieving minerals such as magnesium and potassium as well as omega-3 fatty acids. They are also an excellent source of selenium, as just one cup provides more than 60% of the daily recommended intake.

Turmeric is an active ingredient that has proven to be one of the most powerful anti-inflammatory nutrients available. This yellow spice has been used for centuries in traditional Asian medicine to treat asthma and other ailments. Recently, western medicine has also started to take notice of this spice, as studies reveal that turmeric contains strong anti-inflammatory properties. You can use turmeric in curry or to add flavor and color to seafood, fish, rice, meat, pasta, and vegetable dishes.

Kale is a great source of vitamin C, and this nutritional powerhouse helps block the free radicals that are responsible for sudden contractions in airway passages. Kale also contains beta-carotene, another powerful antioxidant phytochemical that is capable of relieving existing symptoms of asthma while preventing future signs of formation.

It is one of the top vegetables with the highest rating in ORAC, or Oxygen Radical Absorbance Capacity, which measures the food’s ability to fight free radicals that cause constriction of airway muscles.

Ginger is loaded with anti-inflammatory nutrients that process through the entire body. Its root is another rich anti-asthma herb that is said to work better than antihistamine drugs like Benadryl, as it stops inflammation and clears up airways. Ginger also does not cause any harmful side effects, making it safe for you to consume with your everyday diet for good health.

A recent study involving over 68,000 women found that high spinach intake was related to a lower risk of asthma. This may be due to the high vitamin C, vitamin E, beta-carotene, and magnesium content in spinach. Spinach is also high in potassium, which is said to exacerbate symptoms of asthma when deficient. Asthma is strongly related to magnesium deficiency, as treatments with magnesium have been revealed to help stop an asthma attack.

Tomatoes are known for providing lycopene, which helps alleviate symptoms of asthma. Raw tomatoes also contain beta-carotene and vitamin C, with a high amount of potassium in their calorie content.

The key to living a long, healthy life is to eat well and stay active. Add these powerful asthma-friendly foods to your diet and see how well your body starts to feel.