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Like many parts of your body, your feet are an amazing window into your health. The condition of your feet can give away valuable information about the overall health and wellbeing of your entire body. Here are some things you should be watching for and what they might mean. Dry, flaky skin Do you suffer […]
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Consider this the only Brussels sprouts recipe you’ll ever need. The sprouts are roasted until they’re ridiculously crispy, then tossed in a sweet and savory honey-balsamic glaze. They’re reminiscent of the kind of Brussels sprouts you order at restaurants that leave you wondering what is it that they do to them? Well, we’ve unlocked the secret: a flavor-packed sauce and seriously high heat.
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Kitchn’s Delicious Links column highlights recipes we’re excited about from the bloggers we love. Follow along every weekday as we post our favorites.
Butter is pretty great as is — but what if we told you that you can make butter taste even better without adding a single ingredient? It’s true! Brown butter results when butter and butter alone is cooked low and slow until its milk solids caramelize and become nutty and sweet. Incorporate Butter 2.0 into all of your favorite fall recipes (including these browned-butter pork chops from I Am Homesteader) and you’ll never look back.
Read More: How to Brown Butter
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Delayed onset muscle soreness (DOMS) is that feeling of muscle soreness that most of us have experienced usually 24-48 hours after a hard workout. It usually lasts for up to 96 hours, but it is not uncommon if it lasts even longer. If you haven’t trained deadlifts in a while, you’re sure to feel it for the next week.
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Coach Baz Wakelin at Strong Lean Fit gym in Loughborough, United Kingdom
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It’s that time of year again: cold and flu season. Your immune system is a powerful, multi-tiered network of organs and cells that protects you against foreign, deleterious microbes—and it will be working overtime to keep up with all the viruses and bacteria that circulate more readily during colder seasons.
A healthy overall lifestyle (including a good diet and ample sleep) provides the ultimate foundation for healthy immune function, but there are also natural, delicious “supplemental” ways to shore up your body’s defense system. Each of the following seven drinks contains potent nutrients your immune system needs to keep you healthy.
One of green tea’s most powerful ingredients is a plant compound known as Epigallocatechin gallate, or EGCG. In addition to keeping cells healthy, EGCG has been shown to increase the number of T cells (a type of white blood cell that plays a key role in fighting infections) in the body, according to research in Immunology Letters. Though the study was done on mice, researchers found that EGCG “turned-on” T cell expression in the spleen and lymph nodes, and by extension, helped control immune response.
Sugar content aside, there are reasons to not write off the therapeutic potential of nutrient dense juices. Vitamin C is a powerful immune-strengthening micronutrient that can boost your T and B cell (a type of white blood cell that produces antibodies) counts. In fact, a vitamin C deficiency makes you more susceptible to infections, according to a paper in Nutrients. And since your body can’t make vitamin C on its own, you have to be sure to get it through your diet — namely, via fresh fruits and veggies.
Citrus fruits like orange and grapefruit are some of the best (and tastiest!) sources of this key vitamin, and juices can make it easier to get high doses in quick order. But citrus isn’t the only source by far. Research suggests pomegranate juice may have antimicrobial and antiviral properties, largely thanks to plant compounds like ellagic acid and tannins like punicalagin. Finally, guava juice, particularly if the whole fruit is used, offers more than twice the amount of vitamin C as a small orange, with fewer carbs to boot.
You can buy your juice at the store, but pressing fresh fruits into homemade juice will ensure you get the most bang for your nutritional buck. When it comes to vitamin C, freshness matters.
Just keep in mind that juices probably won’t help cure an existing cold. However, regular doses of vitamin C may shorten the length of your cold or lessen your symptoms.
This fragrant, spicy black tea owes many of its health benefits to a hearty blend of spices, which often includes ginger, cardamom, cinnamon, black pepper, cloves and fennel. Ginger, for example, has been shown to have antimicrobial properties, as well as the ability to reduce inflammation. Similarly, cinnamon contains potent polyphenols that offer protection from free radicals and help fight inflammation. Taken together, these and the other ingredients in chai tea offer a flavorful means for boosting immune health. Just stay away from the overly sweetened versions you often find at coffee shops — especially if you’re monitoring your blood sugar.
Finally, keep in mind that chai tea contains varying levels caffeine, so you may want to opt for another beverage if you’re sensitive.
Much like its less-tart cousins, orange and grapefruit, lemon is a great source of vitamin C. In fact, just one of these citrus fruits provides roughly half your daily recommended dose. But since lemon can be pretty intense on its own, you may have better luck squeezing some into water to dilute it. Add a wedge or two to a mug of steaming hot water, or a tall glass of chilled water for a quick immunity boost.
The flowers of this calming beverage are filled with plant compounds known as flavonoids, which may help reduce inflammation. Not to mention, inhaling the steam from chamomile may soothe symptoms of a common cold, though the research isn’t conclusive. Boost the power of your tea by adding a squeeze of fresh lemon.
Yogurt as a source of probiotics offers a great means for creating thick, creamy smoothies that not only taste delicious, but also support the gut flora environment so essential to your immune function. Some studies reveal that probiotics can reduce inflammation, as well as reduce your likelihood of developing an upper respiratory infection. Plus, yogurt smoothies are a great way to add more immune-boosting fruits like strawberry and kiwi to your diet. Look for yogurt that’s been fortified with vitamin D (or make sure you’re getting enough through natural sun exposure or separate supplement), as this micronutrient is also a potent immune system booster.
Finally, bone broth can influence immune function through the secondary means of supporting a healthy gut, which is a primary seat of immune function in the body. If your digestive health is compromised through untreated food sensitivities, leaky gut syndrome, or autoimmune conditions (often a confluence of these factors), bone broth may be a linchpin in rebooting your immune system.
Here are some additional immune-boosting tips:
Thanks for stopping by today, everyone. Thoughts, questions? Share them below, and have a great week.
References:
Wong CP, Nguyen LP, Noh SK, Bray TM, Bruno RS, Ho E. Induction of regulatory T cells by green tea polyphenol EGCG. Immunol Lett. 2011;139(1-2):7-13.
Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11).
Howell AB, D’souza DH. The pomegranate: effects on bacteria and viruses that influence human health. Evid Based Complement Alternat Med. 2013;2013:606212.
https://medlineplus.gov/ency/article/002404.htm
Karuppiah P, Rajaram S. Antibacterial effect of Allium sativum cloves and Zingiber officinale rhizomes against multiple-drug resistant clinical pathogens. Asian Pac J Trop Biomed. 2012;2(8):597-601.
Wang S, Zhang C, Yang G, Yang Y. Biological properties of 6-gingerol: a brief review. Nat Prod Commun. 2014;9(7):1027-30.Rao PV, Gan SH. Cinnamon: a multifaceted medicinal plant. Evid Based Complement Alternat Med. 2014;2014:642942.
Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901.
Hao Q, Lu Z, Dong BR, Huang CQ, Wu T. Probiotics for preventing acute upper respiratory tract infections. Cochrane Database Syst Rev. 2011;(9):CD006895.
Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-6.
The post 7 Drinks to Boost Your Immune System appeared first on Mark’s Daily Apple.
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There’s nothing like a good deal. Whether you randomly stumbled upon a major sale or have been meticulously tracking the price of that dream buy for months, it feels good to save money on the things you love. At Kitchn, we know you don’t have all day to find the best deals, so we’re doing the legwork for you.
From cute aprons to discounted Vitamix blenders, here are this week’s best kitchen deals.
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Early fall days and the arrival of apple season have a knack for conjuring up the desire for oat-topped crisps and apple pie. And those are, of course, always nice, but what I really want — and more importantly, what I’ll actually get around to making — are truly easy apple-filled recipes I can make any day of the week.
If your goal is to get your fill of apples every which way, these are the 10 recipes you want within arm’s reach. They’re easy as can be, so you can make them over and over again all season long.
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There’s no shortcut to tidyness. Keeping a clean home requires discipline and hard work — and maybe just one little motivating maxim. As far as clutter is concerned, you need a principle that you can carry along with you from room to room.
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When I eye a dish and think, “That would be so much better with an egg on top,” what I usually have in mind is a poached egg. Poached eggs are cooked by slipping them naked into a bath of gently simmering water, and they come out with silky, easily pierced whites, and golden, gooey yolks.
I dearly love poached eggs, but they have a reputation for being difficult or finicky. Hardly. Let me show you how I poach an egg; there’s really nothing to it.
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