How To Grow Sprouts at Home | 4 Super Healthy Sprouts

hey guys it's Eva here and if you're new  to my channel I'm a health coach and  obsessed with healthy food  today I'm going to show you how easy it  is to grow Sprouts at home and we will  talk about the benefits of sprouting and  just for pennies you can grow not only  food but the best nutritional food let  me know in the comments what are your  favorite sprouts and if you have tried  to grow them in the jars before we are  going to focus on the most common  Sprouts today the alpha alpha radishes  lentils and broccoli you can Sprout  almost any legumes from nut seeds to  chickpeas to Clover kale and mung beans  sprouting requires minimum labor and  equipment and it's especially perfect  solution in the winter months or places  where they have a hard time getting  fresh produce these wild teeny things  have a high concentration of nutrients a  little goes a long way eating a handful  of spreading Foods is the same as eating  tons of produce they are about 20 to 30  times more nutrients than adults greens  and they tend to multiply like weeds  they are complete vegetables in  themselves for example three tablespoons  of broccoli seeds will grow in physical  volume about 10 times in under a week  sprouted foods are commonly packed with  micronutrients like fiber vitamins and  minerals they are among the easiest food  to digest because of the simple  nutrients which are combined in the  right proportion to be absorbed and the  living enzymes that can add in digestion  Sprouts are considered some of the most  high protein foods because of their  amino acid content amino acids are the  building blocks our body used to make  proteins try adding this protein to your  smoothies instead of protein powders for  the fresh plant-based alternative we  love them on salads sandwiches snack by  handful by the way this is a great  project to do with kids because they can  see the growth happen and so quickly and  they are much more likely to eat the  Sprouts if they have been part of  helping them grow okay so let's dive in  and show you how to grow the sprouts so  all you need is one liter white Mouth  Mason jar the sprouting lid which is  which I have the link down below this  video and organic Sprouts I'm using mums  here  um well I'm not sponsored by them I just  love using them and if you don't have a  sprouting lid you can use cheesecloth  and a rubber band on top and that's  about it I will have a link to the  Sprouts down below my video so now I'm  going to add two tablespoons of radish  to my first jar to my next jar I'm gonna  add two tablespoons of alpha alpha  and my third jar I'm going to add one  quarter of a cup of lentils  and that's it and all we have to do is  just fill it up with water I like to use  about about this much water for the  small seeds and for the legumes I  usually fill it up a lot more you never  wanted to do less you always want to do  more and if you feel more comfortable  filling it up all the way you can just  do that as well  so the next thing you want to do is just  put the lids on and let them soak  overnight for 8 to 12 hours next morning  we're going to drain the water and then  rinse them twice  I just want to mention that broccoli  seeds do not need to be soaked overnight  they only need to be soaked for two to  four hours during the day and then you  can just dump the water which we're just  gonna do that in a second  okay  so you just want to rinse them twice and  just shake it well  so now you can just kind of move them  around a little bit and they will spread  and have the room to breathe and  germinate  there you go just like that  so now they are well distributed we're  going to put them upside down in the  container and let them drain uh properly  or if you don't have the lid and you  have a cheese cloth you can just get a  bigger container and let them sit on the  angle like that just so the water drains  properly  so you're going to repeat this process  for the next four to five days You're  Gonna rinse it two times in the morning  two times in the evening small seeds  will take will be fully grown by day  four fifth with the legumes take a lot  shorter so let's say lentils  only takes three days so tomorrow  morning I'm going to rinse this twice  and just do the same as I did with this  one and you can store the jars on the  glass containers on the countertop if  there's too much light just cover them  with a cloth so they germinate faster  now if you see those little roots and  this looks like mold it's not malt it's  just very thirsty little roots that  asking for water so make sure you rinse  them as fast as you can and they will be  just fine and that's about it just enjoy  them look at these guys this is my  broccoli after five days and my red  radish I highly recommend that look at  this it's so packed and oh my goodness  it's full of goodness that's for sure I  highly recommend you guys try it out and  watch the Miracle Grow and now I'm going  to rinse the Sprouts I like to use my  salad spinner but you can use a regular  Bowl as well and just do the same exact  process that I'm doing right now  one thing I want to mention that when  you put the water in the seeds will come  up this is the seeds that are actually  empty and you can just scoop them up and  just throw them out so they are still  it's not nothing gonna happen if you eat  them it's uh it's just the empty shells  pretty much but you can just scoop them  up and get rid of them as much as you  can and whatever you can't it's okay  since I have a spinner I'm going to dry  it that way but if you don't have a  spinner you can use paper towel lay it  flat and then you can just let them dry  for maybe half an hour before you  transfer them to airtight container I'm  going to put paper towel first so this  way the moisture gets absorbed into the  paper  and you can store them in the fridge for  up to a week I like to enjoy them within  four to five days if you want more  information about sprouting I highly  recommend the Sprout book it's packed  with lots of information you can also  freeze the sprouts and use them Frozen  in a smoothie instead of protein powder  but don't defrost them they will get  really soggy so it's best to use them  Frozen also I will have all the links to  the spreading lids and the seeds down  below this video so please check it out  and also let me know uh was it easy  complicated are you going to give it a  try and which scissor you're going to  start with so let me know in the  comments if you did like this video hit  the thumbs up it really helps to support  my channel and don't forget to subscribe  so you don't miss anhy of my future  videos bye for now guys and I'll see you  next week 

MEAL PREP | 9 ingredients for flexible, healthy recipes + PDF guide

hey guys and welcome back to my channel  or if you're new i'm lisa and today we  are talking meal prep now i'm a big fan  of meal prep because when it comes to  healthy eating there's one strategy that  works time and again and that's planning  ahead but i probably do meal prep a  little bit different than most because  instead of prepping the same meal for  five days of the week i prep individual  ingredients  this still saves me heaps of time in the  kitchen but gives me far more variety in  my meals throughout the week and i don't  know about you but i'd get a little  bored eating the same thing for five  days in a row so today i'm going to show  you nine ingredients that you can meal  prep in under two hours on a sunday with  plenty of ingredients prepped in your  fridge all it takes is a little  creativity to combine them with fresh  produce or items that you have in your  pantry for healthy meals that take less  than five minutes to make and if you do  meal prep this way you'll have greater  nutrient variety your tummy will be  happy and you'll still save time in the  kitchen  and i think that's a winning combination  so let's dive in and i'll show you what  i've meal prepped this week  to make meal prep as efficient as  possible i always recommend a little  planning before you get started  this includes getting all of your  ingredients out and ready and jotting  down a few notes like what you plan to  make any appliances you'll need and how  long it will take to prepare or cook  once you've written your notes you'll be  able to see which items take the longest  or which you can work on simultaneously  roasted vegetables are one of my  favorite meal prep ingredients because  it's so easy to toss a bunch of veggies  onto a baking tray and cook them  today i'm roasting broccoli brussels  sprouts and red onion with a little bit  of fresh garlic but it's so easy to  change up the veggies based on what's in  season  my tip when it comes to roasting  vegetables is to choose those that take  about the same amount of time to cook  broccoli cauliflower brussels sprouts  and mushrooms all take about 25 minutes  in a 425 degree fahrenheit oven  and carrots beets potatoes and butternut  squash all take about 45 minutes so  you'd want to keep those vegetables on  different trays  once everything is sliced into evenly  sized pieces drizzle with a little olive  oil or avocado oil and season with salt  and pepper and give it a good toss  you could do this in a bowl or directly  on the baking tray  just make sure that once the veggies are  on the tray they're in a flat single  layer with no overlap and then set them  aside  next we're going to make some sweet  potato toast and while sweet potato  toast got a bunch of buzz a few years  ago i still haven't stopped making it  not only is it a great gluten-free toast  alternative but it's a great way to  sneak more veggies into your diet which  i'm always a fan of  to make the toast slices you can use  either a mandolin or a chef's knife a  mandolin will keep the slices even at  about a quarter of an inch while if you  use the chef's knife you can make them a  little bit thicker it's just personal  preference  once you've got all of your sweet potato  slices add them to a parchment-lined  baking tray  you can cook these dry or with a little  bit of olive oil or avocado oil and i  personally like them with a little bit  of oil so that's what i'm doing today  and once you've got both sides coated  just set this tray aside as well  i always have some type of protein every  week and this week i'm making my baked  chicken with herbs  i'd say this is one of my go-to's when  it comes to an easy chicken recipe and i  make it a few times a month  now i'm just baking two chicken breasts  as i'm one person but you can of course  double or triple this for a family so  you'll coat both sides of the chicken  with avocado oil and season with salt  and pepper  sprinkle on your favorite herbs and  spices and i'm using a mix of basil  parsley thyme rosemary and garlic powder  but feel free to get creative and if you  need a little spice inspiration make  sure to watch my spice drawer  organization video where you can see all  of my spices  while those items are cooking i'll begin  the stovetop ingredients and that  includes the white rice and hard boiled  eggs or in my case slightly soft boiled  eggs  in terms of a starch or grain i'm making  white rice today because that always  does better with my digestion but you  could also make brown rice quinoa  lentils or really any other pulses or  grains and the great thing is that you  can switch it up every single week  at the same time my rice is cooking i'll  heat up another pot of water to boil  some eggs  but before i do that i'll check on the  items in the oven and give my sweet  potato toast a flip  the chicken should be done by now and  i'll use an instant read thermometer to  double check  if it is i'll remove it and let it rest  and add the tray of broccoli and  brussels sprouts  so the way i cook eggs is to boil the  water first then place the eggs in and  set a timer immediately when they've  entered the water i find this method  always produces the most consistently  perfect eggs rather than bringing a cold  pot of water to a boil with the eggs  already in the water  my favorite eggs are six and a half  minute eggs or what you might call jammy  eggs but if you like them harder or  softer feel free to adjust the time  the key with meal prepping eggs though  is to have a bowl of ice water nearby so  that once you remove the eggs from the  pot you can submerge them in the ice  water to instantly stop them from  cooking  at this point my rice is just about done  so i'll turn off the heat fluff it up  and let it cool down a bit  when the eggs are done transfer them to  the ice water bath and let them cool as  well  [Music]  for the chicken you can leave it whole  or cut it up into slices or cubes  since i have an idea of what meals i  want to make this week i'll slice it up  right now again saving me time later in  the week  then i'll place the chicken into a glass  lock storage container and these are my  favorite meal prep containers as they're  glass and spill proof  then i'll transfer the white rice to a  container as well  [Music]  you can peel the eggs now or leave them  for later but i'd recommend peeling them  now so all you have to do is grab one  for a quick snack or slice it up into a  recipe and i'm storing these in a round  glass lot container  [Music]  [Music]  by the time all that's done our roasted  veggies and sweet potato are also done  so transfer those items to storage  containers as well  you do want to let the sweet potato  fully cool before transferring to the  container as it will have quite a bit of  moisture and you don't want it to get  too soggy  i add a paper towel to absorb any excess  moisture but the simple fact of the  matter is that these toasts will be soft  when you reheat them and i'm okay with  that  i should also note that my paper towels  are unbleached and don't contain any  dyes inks or fragrances which i think is  important when using them with food  we've prepped veggies protein and a  grain but i think it's also important to  meal prep some spreads snacks and  dressings  so today i'm going to make two items in  my vitamix  homemade almond butter and homemade  hummus and i've shown you both of these  before  for the almond butter it's as easy as  roasting four cups of almonds for 10  minutes letting them cool then blending  on high for one minute  if you do that you'll have ultra creamy  and smooth homemade almond butter  homemade hummus is just as easy as  homemade almond butter and i'm obsessed  with this hummus recipe  it tastes so much better than anything  you can buy in the store and it has a  fresh garlic flavor  both this recipe and the almond butter  recipe have their own videos so if you'd  like to see the process in more detail  make sure to watch those and i'll link  them in the blog post below  one of my favorite things to scoop up  hummus with is celery and carrot sticks  and it's so much more efficient to chop  a bunch of celery and carrots in one  sitting rather than to cut and clean  them as needed throughout the week  the good news is that if you store them  in a jar with fresh cold water they'll  also stay crisp for at least seven days  if not longer and because you can easily  see them in the fridge you'll be more  likely to grab them when you need a  quick healthy snack rather than that  cookie you might be craving  last on our list is an ingredient you  probably know by now is one of my  favorites and that's zucchini noodles  zucchini noodles are so versatile and  can be used as a main dish with a  bolognese sauce or as a salad with a  light cucumber sauce  they'll also stay fresh for up to five  days in a sealed container  and because they are 95 water i line the  bottom of this glass lock container with  a paper towel just to absorb any extra  moisture  alright so now that you have these nine  ingredients prepped let me give you a  few ideas of what you can make in less  than five minutes by combining them with  items you likely already have in your  fridge or pantry  for breakfast or a snack peel one banana  and cut it in half  then slather on some of your homemade  almond butter and top that with any type  of dried fruit nuts or seeds  today i'm adding cranberries slivered  almonds and a sprinkle of chia seeds for  a snack that totally hits the spot  [Music]  next up is sweet potato toast and this  can be breakfast or lunch for me  just pop the sweet potato slices in your  toaster to warm them up and while that's  happening you can slice an avocado and a  radish and grab some baby spinach and  micro greens from your fridge  then just layer it up and top it with a  soft boiled egg  [Music]  [Music]  next up i have a simple and quick  breakfast salad  just add baby spinach to a bowl and top  that with slices of tomato and avocado  one of your soft boiled eggs and a few  slices of prosciutto  you can keep it simple like this or  spruce it up with some nuts hemp seeds  or a variety of other ingredients  and i usually just drizzle it with a  little olive oil and balsamic vinegar  [Music]  when the food munchies strike throughout  the day your jar of fresh carrots and  celery will be staring back at you so  grab those and enjoy your healthy hummus  snack  for lunch or dinner you can make a  chicken macro bowl  just add several of the ingredients  you've already prepped into a bowl  together like the white rice and roasted  vegetables along with some fresh baby  spinach  i'll also take two slices of my sweet  potato toast and quickly dice those up  to add on top of the salad  [Music]  because the chicken is already sliced  you can easily add as much as you'd like  then finish the bowl off with a big  dollop of homemade hummus  [Music]  for a simple dinner idea you could add  the chicken roasted veggies and white  rice to a plate before heating it up  this is your traditional protein veggie  starch meal it is about as easy and no  fuss as it gets but still packed with  flavor  [Music]  for another dinner idea that takes less  than five minutes heat up a little olive  oil in a pan with minced garlic  add a few handfuls of baby spinach and  let that wilt down for a minute or two  then add some zucchini noodles and toss  it all together to warm the noodles up  [Music]  [Music]  you can keep it vegetarian like this or  if you'd like more protein just dice up  some of your chicken and add it to the  saute pan  before serving i like to add a little  sprinkle of fresh parmesan cheese and  cracked black pepper  and just look at how gorgeous this turns  out  [Music]  so that's my step-by-step meal prep  process and what i usually do on sundays  the items i prep do change with the  seasons so if you like to this video and  you'd like to see more meal prep videos  in the future make sure to give this  video a thumbs up and let me know in the  comments below  all right that's it for me this week we  will see you guys again in the next  video  [Music] 

Top 10 Supplements to Improve Your Brain

hey guys dr. David Joker's here and  today we're talking about the top 10  supplements to improve your brain so  we're talking about improving your  memory your mindset your mood so you can  be happier so you can think sharper have  better cognitive acceleration be able to  adapt and react quicker and more  effectively on a daily basis we're also  talking about overall just really  feeling great and living your life at  your highest level and so here are some  supplements there's a lot of supplements  I could talk about try to narrow it down  to my top 10 so number one on my list is  vitamin D you probably heard of vitamin  D in the past right it's huge in fact we  know that vitamin D is actually  incorrectly named it shouldn't really be  a vitamin it should actually be called a  hormone or what we call a prohormone  because it actually helps stimulate the  production of hormones so vitamin D  plays rolling over a thousand genes in  our Potti that's a huge huge impact in  fact in the brain we find vitamin D  receptors all over a region of our brain  called our hippocampus which is where we  store memory that's where we create  short-term long-term memories in that  hippocampus so extremely powerful for  brain function and memory absolutely  huge on top of that research has shown  that vitamin D helps stimulate the  production of neurotransmitters help  stimulate neural growth so nerve cells  right or brain cell growth and helps  with improving what we call synaptic  density or the little gaps little gaps  between neurons where the neuro  chemicals in a sense interact the  communication takes place that's huge  for overall high level brain function  cognitive acceleration being creative  really important for all of those things  so basically they took they did a study  this is one this one right here was 2009  it was done in England and what they did  was they took they took adults 3,100  different adult men between the ages of  40 and 79 from 8 different countries in  Europe so huge study they were they took  people from all different geographical  areas in Europe and what they found was  that the  these men who had the lowest levels of  vitamin D they actually had slower  cognitive acceleration right so meaning  that their cognitive their brain  function was much slower and they're at  much greater risk for developing things  like Alzheimer's and Parkinson's and  different things like that so  significant so there was another study  that they did this is published in 2010  in the archives of internal medicine and  I took a group of men and what they  found was that the individuals that had  a vitamin D deficiency between twenty  and thirty nanograms per milliliter so  if you were to get your vitamin D tested  you could actually see where your level  is and if you're in that range I see it  all the time looking at at different  patients blood work those individuals  had a 42% greater likelihood of  developing cognitive impairment meaning  that in a sense their brain was impaired  like brain damage in a sense to where  they couldn't think sharp they couldn't  really react and do things effectively  then they looked at the adults that had  nineteen Nanna graphs for me later or  less like severely deficient and what  they found is they had a 394 percent  increase in cognitive impairment that is  HUGE right so we look at that we  realized vitamin D just play such a  critical role in our brain function our  ability to think sharply quickly to  react quickly to store memories you know  what if we want to age effectively if we  want to perform effectively today we  need to make sure our vitamin D levels  are optimizing it your vitamin D levels  tested you can get out in the Sun on a  regular basis I recommend doing  sunbathing once or twice a week right  making sure you're getting in a sense  trying to build a little tan or getting  a little bit pink yeah obviously don't  want to get sunburned but getting out  there you can also supplement you know  I'm a big fan of doing vitamin D  supplementation I recommend 1,000  international units per 25 pounds of  body weight is a great idea a great way  to do it vitamin D is fat soluble so  always take it with food you always  wanted to get with food  okay ideally early in the day because  it's slightly stimulating to us a great  idea there with the vitamin D my second  supplement is fish oil so we know that  omega-3s  particularly a long-chain omega-3s EPA &  DHA are extremely powerful for neuron  function for developing  neurotransmitters for storing memories  these are omega-3s we can't get from  things like flax seeds flax seeds are a  small chain omega-3 and we only convert  anywhere from six to ten percent of this  small chain omega-3 over to EPA and DHA  so you get a very small percentage of  conversion much better to go ahead eat  wild-caught salmon use a quality  filtered molecularly distilled omega-3  supplement that's rich in epa and DHA  and that will dramatically improve your  brain your mood your memory your  cognitive acceleration I recommend  starting out with about a grant one to  two grams a day always stick it with  food it's fat soluble we want to take  that with food and you know you can  start with 1 or 2 grams a day you can  move up to about 3 to 5 grams a day in  fact when I'm working with individuals  with depression ADHD neurodegenerative  conditions like dementia and Alzheimer's  I'm usually doing three to five grams  sometimes even up to 7 to 10 grams a day  and seeing really good results with that  so fish oil amazing third something  we're talking about is probiotics we  know that the gut your digestive system  your gut it's called the second brain we  actually produce 90 to 95% of our  neurotransmitters even though they're  called neuro meaning that we think of it  as far as a nerve system in the brain we  actually produce 99 90 to 95 percent in  the gut and there's direct connections  between the gut and the brain we know  that kids with ADHD kids with autism  adults with neurodegenerative conditions  basically they all have a bad microbiome  of bad bacterial balance and it's  causing hyperexcitability in the brain  anxiety very much linked with that so  we've got to take care of our gut  getting good gut bacteria things like  lactobacillus and Bifidobacterium  getting the right strains the right  quantities in there so supplement the  good probiotic can make all the world a  difference can help produce B vitamins  it was actually the best way to get be  vital means is actually with a healthy  gut produces B vitamins that help  regulate brain function  it also helps reduce the amount of toxic  chemicals in a sense neuro toxic  chemicals that are released from our  digestive system bad bacteria yeast  parasites oftentimes will secrete toxins  that damage our brain good bacteria help  crowd them out get rid of those bad guys  and helps secrete good stuff you know I  always tell my patients that parasites  bad bacteria they eat our nutrients they  see our nutrients and they produce  toxins that damage our body whereas good  bacteria the good guys the probiotics  they go ahead  they eat toxins they get rid of toxins  and then they produce B vitamins and all  kinds of great nutrients that support  our bodies so probiotics super key  another one is magnesium magnesium is  extremely important for overall function  in fact a lot of researchers say  magnesium to the brain and to the body  is kind of like oil to the car you know  we need a great 1 or 2 grams of  magnesium a day from either our diet  from supplementation in order to do all  of our vital functions and most people  in society are actually magnesium  deficiency you know if you're out there  and you're suffering with ADHD anxiety  trouble sleeping like insomnia  definitely magnesium can be absolutely  huge for that and so magnesium helps  actually with the the blood-brain  barrier it helps protect the blood-brain  barrier it's kind of the blockade the  more that we can in a sense keep that  blood brain barrier tight and  impermeable to toxins like mercury and  aluminum and pesticides and all kinds of  stuff like that that may be in our  system the better our brain is going to  function the less inflammatory damage  we're going to have in our brain  magnesium is Keeper that you can also  get types of magnesium that cross the  blood-brain barrier and and reduce the  effects of stress hormone production in  our brain which will help us sleep  better which help us with better focus  better thinking processes the type of  magnesium that does best at crossing the  blood-brain barrier it's called  magnesium 3 innate magnesium 3 innate  you know I use a product it's called  brain calm magnesium it's one of my  favorite products to put my clients on I  see tremendous results people sleeping  better less anxiety thinking sharper  less ADHD overall just better cognitive  function better memory and it's one of  my go-to is I use on a daily basis for  optimal performance so it's loaded it's  got a gram of magnesium l3 and eight in  each serving each small serving and it  tastes good it's a little kind of like a  little little punch drink that you can  drink throughout the day to help your  body adapt to stress help protect your  blood-brain barrier and a help in a  sense help you focus and think sharply  or at night to help you fall asleep more  effectively so magnesium  superkey we definitely want to be doing  that next one is b12 you know b12  actually helps with the production of  myelin which actually surrounds nerve  cells right so it actually surrounds  nerves in fact we hear about things like  multiple sclerosis where we've got  damage and destruction to the myelin  sheath  well b12 is critical with that b12 is is  super key for helping our body conduct  nerve signals throughout the body in  fact some of the some of the signs of  b12 deficiency number one sign is  fatigue right because we're just getting  poor neurological function we're not  producing enough energy another sign is  neuropathy right so we might feel  numbness and tingling in our hands I  hear that for patients all the time and  I'm thinking okay this could be diabetes  it could be nerve stress or subluxation  pinching the nerve in the spine could  also be a b12 deficiency those are like  top three things I think of and very  commonly I see issues with b12 one of  the reasons why we see so much  deficiency in b12 is because we need  good stomach acid to absorb b12 from our  diet and what we know is that as we age  we get lower lower levels of stomach  acid but you know what I see poor  stomach acid and a lot of younger people  as well because we're constantly eating  on the go we're stressed out all the  time high stress and poor eating habits  you're going to deplete your body's  ability to produce healthy stomach acid  going to cause you to have improper  absorption improper absorption of the  b12 and therefore at run at risk for b12  deficiency so b12 super key you know and  for most people when I supplement with  b12 will do a dissolvable b12 that gets  right in the bloodstream they see  immediate benefits really impacts their  brain their energy neurotransmitter  formation all different types of stuff  it is absolutely amazing  next supplement we're talking about it's  called coenzyme q10 coenzyme q10 is  within the mitochondria or the little in  a sense the little engine in all of our  cells right the mitochondria produces  the energy coenzyme q10 is antioxidant  and actually helps form energy within  the mitochondria so what we find is that  individuals especially as we age very  deficient in coenzyme q10 supplementing  with that has been shown to have  dramatic dramatic effects overall on the  brain another one that we're talking  about is called n-acetylcysteine  and acetylcysteine and this actually  helps boost something called glutathione  and glutathione is our body's master  antioxidant and so glutathione has been  shown to improve things like depression  schizophrenia bipolar disorder  Alzheimer's  you know if we're developing issues like  that that's actually a sign of  glutathione deficiency the body itself  is not able to protect the DNA there be  n DUP with genetic mutations and genetic  abnormalities that take place because  we're glutathione deficient so  n-acetylcysteine is a precursor to  glutathione it's been shown to have  dramatic results with all those types of  conditions  it also helps protect the brain from  inflammation inflammatory stress and  heavy metals like mercury and aluminum  you know we see mercury as a common  issue with a lot of different  neurological problems Alzheimer's we  find aluminum within the damaged brain  cells we find aluminum with Alzheimer's  so this is going to help protect against  that next up we're talking about is zinc  and zinc is super key we see a lot of  people deficient in zinc again we need  good stomach acid to produce a zinc so  it's similar to the b12 issues and zinc  is really good for reducing inflammation  in the body very key for producing  dopamine which helps give us focus and  energy and goal setting zinc also helps  produce serotonin which helps calm us  right relax us helps reduce pain in our  body and serotonin converts into  melatonin which helps us sleep so people  have zinc deficiencies oven times they  have a lot of trouble sleeping and  getting into a deep sleep which affects  their overall health zinc is super key  lots of research out there showing how  zinc improves ADHD depression mood  disorders as well as neurodegenerative  conditions like Alzheimer's and dementia  and a last something we're going to talk  about something called alpha lipoic acid  and alpha lipoic acid really powerful  overall for brain chemistry and alpha  lipoic acid actually is is it's unique  because it's both fat soluble and water  soluble so it crosses in and out of  different organs like our brain because  our brain is mostly fat so it crosses  right into the brains the the brain  cells can cross out and very powerful  effects at scavenging free radicals so  it reduces oxidative stress it's also  really good at chelating and pulling  things like  curry out of the body so we love alpha  lipoic acid it's really really good and  actually one more bonus supplement that  I forgot it's called phosphatidyl serine  and phosphatidyl serine is actually a  really powerful nutrient that in a sense  is it's super powerful so believe it or  not it's hard to believe but our  ancestors actually when they would kill  an animal that you steep the whole  animal including the brain and we look  at animal brain it's loaded  phosphatidylserine and so obviously  today we're not eating brain but we can  supplement with this and fossil Sirians  incredible in fact they did a study 2014  study what they actually showed they  they give a number of kids 200  milligrams of phosphatidylserine a day  for two months and what they found is  that these kids had significant  improvements in symptoms of ADHD  academic performance overall mood and  behavior lots of studies on  phosphatidylserine it's something i take  personally on a regular basis really  really profound you know if you're  looking for a supplement that combines a  lot of these things you know I have a  supplements called brain supercharged it  uses coenzyme q10 alpha lipoic acid and  acetylcysteine phosphatidylserine a  bunch of these things that we just  talked about kind of in clinical dosages  that really give a dramatic benefit  something I use personally to help me  perform at an extremely high level and I  recommend it for all my high performers  if you're out there you want to you want  to be a better student you want to be a  better leader better manager a better  parent and if you just want to perform  at a higher level that's definitely  something good to look into but I would  start with a core of things like  omega-3s vitamin D probiotics magnesium  zinc that would be more of our core then  we can move into you know a specialized  supplement like a brain supercharged if  you're ready to take things to the next  level once you got the basics under  control  so that's what we're talking about there  these are powerful supplements to help  improve your brain function so hopefully  you get a lot out of this you know if  you're using one of these supplements  and you've seen changes in your brain  please leave a comment let us know what  you have noticed so that way we can have  a discussion and really learn from each  other as we're experimenting and using  these kinds of supplements to improve  our brain  our body we'll see you next time on our  next video 

High Protein Oats Breakfast Smoothie Recipe - No Sugar | No Milk - Oats ...

hey guys i'm nisha homie today i'm  sharing a high protein  oats breakfast smoothie for weight loss  and weight management  this healthy smoothie is loaded with  fiber antioxidants protein  and omega-3s it's easy to make on those  busy mornings  and does not contain any added sugar or  dairy milk  the high fiber helps to keep you feel  fuller till lunch time  and thus helps in weight loss and weight  management  so let's get started with the recipe to  make high protein  oat smoothie into a bowl i'm adding in 3  tbsp  old fashioned rolled oats i prefer to  use  old-fashioned rolled oats as they are  high in fiber  into this i'm adding in some water  and i'm allowing the oats to soak for  about  10 to 15 minutes now the reason why you  need to soak  oats is to release the phytic acid  content in oats  grains like oats contains phytates which  is a nutrient  inhibitor for better assimilation of  nutrients it's always ideal to soak  grains before using them now for those  who have noticed  having digestive issues like gas  bloating  indigestion when consuming oats it will  be ideal to soak it for a longer period  like maybe one to two hours or even an  overnight soak  so now i'm going to soak it for about 10  to 15 minutes  okay now it's about 15 minutes and the  oats  are nicely soaked so i'm going to add it  into a strainer and then keep it under  running water  so that it'll get rinsed okay now the  oats are strained and rinsed  and now i'm going to add this into my  blender jar i'm adding in the soaked  oats into my blender jar  into this i'm adding in one glass or one  cup of water  to make this high protein i'm adding in  1 4 cup of  roasted peanuts peanuts not only gives  protein and fiber  they are also a good source of natural  healthy fats natural healthy fats helps  in better assimilation of fat  soluble vitamins so always try to make  sure there  is a good source of healthy fat in your  meals  for some added fiber protein and  omega-3s i'm adding in 1 tablespoon flax  seeds  now for those who are in doubt whether  the flax seeds will get  ground along with the ingredients it  will get ground along with the  ingredients when it is being blended  there is no need to add in flax meal or  ground flax seeds  for added protein fiber and omega-3s i  am adding in 1 teaspoon  chia seeds you can increase chia seeds  up to one tablespoon  if you prefer for flavor i'm adding in a  stick of cinnamon  cinnamon not only gives an amazing  flavor but  also helps to boost your metabolism now  if you don't have a  cinnamon stick at hand you can use half  teaspoon cinnamon powder instead  so i'm just lightly breaking the  cinnamon stick into smaller  pieces and adding in so that it will get  blended easily  for sweetness i'm adding in one soft  medjool dates you can increase or  decrease  dates as per your sweetness and lastly  i'm adding in one ripe  banana note that the banana i'm using  has black spots  the more riper and the more black spots  the banana has  the most sweeter it will be i'm roughly  slicing the banana  into the blender and i'm going to blend  this on high speed  until everything is nicely mixed and  combined  pour the blended smoothie into a serving  glass  you can see how creamy this smoothie is  i'm garnishing the smoothie with a  teaspoon of roasted peanuts  this will also give an amazing crunch to  the smoothie and lastly i'm sprinkling  in just a fat pinch of  cinnamon powder for an added flavor  and my super healthy fiber and protein  rich  oats breakfast smoothie is ready to  serve so guys do try this healthy  oatmeal smoothie  and let me know how it turned out thank  you for watching and until next time  take care bye 

CHIA PUDDING » 6 Flavours for Easy, Healthy Breakfast Snacks | Spring/Su...

if you're looking for a super easy way  to meal prep simple healthy snacks that  you can just grab and go anytime then  you need to try chia pudding you've  probably seen it online or in grocery  stores or cafes it's become a very  popular snack but it's also great for  breakfast or even dessert there's no  cooking required and anyone can do this  in minutes with just a few simple  ingredients and because they stay fresh  for about five days in the fridge  they're perfect to make ahead of time  for meal prep now what exactly is chia  pudding and why is it so popular  it's a creamy thick and nutrient packed  pudding that kind of resembles tapioca  at its core it's just a simple  combination of two ingredients chia  seeds and milk when you let chia seeds  soak in liquid and very little time they  swell up and expand in size and turn  into a thick gelatinous jelly-like  texture it's the easiest pudding you'll  ever make when it comes to nutrition  chia seeds are one of my favorite  superfoods they're packed with fiber  protein antioxidants vitamins and  omega-3 fatty acids making them great  for your brain your heart your bones and  even reducing inflammation and they're  also great for supporting weight  management because they keep you feeling  full while chia pudding can be as simple  as mixing chia seeds and milk you can  also find fun creative ways to create  some really tasty flavors just by adding  a few extra ingredients today I'll show  you six of my favorite flavor  combinations that are so delicious and  really simple to make when it comes to  Containers I like using these small  eight ounce Wide Mouth Mason jars  they're a perfect size for 1 individual  serving and these wide mouth openings  make it very easy to mix in and easy to  clean if you're interested I've included  links to these in the video description  below  to start off I'm going to show you the  simple base recipe that I use for all of  my Chia puddings  first let's add half a cup of milk into  our mason jar in this case I'm using  almond milk but you can use whatever you  like then add two tablespoons of chia  seeds and one and a half teaspoons of  maple syrup as our sweetener you can  also use other sweeteners like Stevia or  honey if you'd like give it a good mix  and let it sit for about five minutes  before mixing again this step is very  important because within just a few  minutes the chia seeds will start to  expand gelatinize and Clump up into  clusters so if we refrigerate that right  away it'll make for a very uneven and  inconsistent pudding texture so let's  wait for a few minutes and give it  another stir to break up those clumps  before putting it into the fridge this  step is super important to getting a  smooth creamy consistency let's  refrigerate this for at least two hours  this will give the chia seeds time to  expand and absorb the liquid if I'm meal  prepping a big batch of these for the  week I usually make four servings for  this we're going to need two cups of  milk a half a cup of chia seeds and two  tablespoons of maple syrup give it a  good stir with a whisk and again let it  sit for five minutes while the chia  seeds start to expand and then Stir It  Again to get rid of any clumps  cover the bowl and put it in the fridge  when we take it out we can see that the  chia seeds have now turned into this  thick creamy pudding that looks a lot  like tapioca if you find it too thick  you can add more milk and adjust to your  tastes this base chia pudding can now be  eaten on its own whenever you're hungry  you can just grab a bowl portion out  however much you like and add whatever  toppings you're in the mood for whether  it's granola berries nuts or seeds you  can eat it cold or warm it up in the  microwave depending on how you like it  and you can easily store this away in an  airtight jar or a container for up to  five days in the fridge or you can even  freeze it for a few weeks it's a great  time saver that gives you a lot of  flexibility sometimes what I also like  to do is add some frozen fruits before  refrigerating so that the chia seeds and  fruits can soften together in the fridge  and be ready to eat at the same time now  that we've got the base recipe down  let's take this to another level with  these six delicious flavor combinations  our first flavor is perfect for the  spring and summer months this is our  mango coconut chia pudding into to our  mason jar we're going to build our base  recipe of milk chia seeds and maple  syrup and on top of that let's add half  a teaspoon of vanilla extract for this  recipe I'm using canned light coconut  milk I prefer this over full fat coconut  milk which I find too thick for this  recipe give it a stir let it sit for  five minutes then Stir It Again to get  rid of any clumps pop on a lid and put  it in the fridge when it's ready we're  going to take a ripe mango and slice it  into chunks a quick and easy way to do  this is by cutting off one side carving  horizontal and vertical lines into the  mango to create little squares like this  and then using a spoon to scoop out the  blocks of mango then do the same for the  other side we're then going to grab our  blender and blend these mango chunks  into a puree if it's too thick you can  add some water to help it blend a bit  easier I've also left a few chunks of  mango to use as toppings at the end once  that's done we're going to take an empty  mason jar and layer half of our chia  pudding mixture into the jar and then  spread half of our mango puree on top  and then the remaining half of the Chia  coating and of course the last bit of  mango puree on top so that we create a  few different layers then we can top it  off with our mango chunks as well as a  Sprinkle of coconut flakes and that's  our mango coconut chia pudding if you  love mangoes as much as I do you're  going to love this  our next flavor is a citrus blast that's  again perfect for spring and summer this  is our orange creamsicle chia pudding in  our mason jar let's mix a quarter cup of  light coconut milk two tablespoons of  chia seeds one and a half teaspoons of  maple syrup and one teaspoon of vanilla  extract then using a citrus juicer let's  squeeze the juice out of three Mandarin  oranges Mandarin oranges are sweeter and  smaller than a regular orange but if  you're using a regular orange just  squeeze roughly three tablespoons of  juice let's add the juice to our jar  give it a mix let it sit and settle for  five minutes mix it again to remove any  clumps and then snap on a lid and put it  in the fridge once it's ready we're  going to top it off with a big spoonful  of Greek yogurt some peeled Mandarin  slices and using a fine grater I'm just  going to grate some orange zest for a  touch of extra Citrus flavor as well as  a Sprinkle of coconut flakes and that's  our orange creamsicle chia pudding it's  super summery and refreshing just like  the popsicle  continuing on with our spring and summer  theme this very berry chia pudding is  super refreshing and insanely easy into  a blender we're going to add our milk  maple syrup and half a cup of frozen  berries let's give it a good blend then  pour it into a jar and mix in our chia  seeds give it a stir wait five minutes  give it another stir to remove any  clumps and then pop on a lid and  refrigerate when it's ready let's top it  off with some fresh or thawed berries  sprinkle on some granola and hemp seeds  and our deliciously refreshing berry  berry is ready to eat  this next one is what I call apple pie  give it a try and you'll see just how  much it tastes like one for this one  let's combine our base recipe of milk  chia seeds and maple syrup then let's  add one tablespoon of unsweetened  applesauce and a quarter teaspoon of  cinnamon give it a stir let it sit for  five minutes give it another mix and  then put it in the fridge when it's  ready let's take a large red apple and  chop it up in a small cube  then in a saucepan over medium heat  let's add two teaspoons of coconut oil  our Apple chunks 1 tablespoon of maple  syrup and one teaspoon of cinnamon give  it a stir and cook for about four to  five minutes until the apples are  softened and browned  once that's done we're then going to add  our Apple chunks right on top of the  chia pudding along with a pinch of  cinnamon and a cinnamon stick if you  have one I love eating apple pie so even  though this is great for the fall season  I find myself eating it all year round  [Music]  our next recipe is another favorite for  the fall it's our pumpkin spice chia  pudding for this one let's combine our  milk chia seeds and maple syrup along  with two tablespoons of pure pumpkin  puree which you can typically find  canned at any grocery store and let's  add one teaspoon of pumpkin pie spice  and half a teaspoon of vanilla extract  mix it all together let it sit for five  minutes stir it again and then  refrigerate with the lid on once it's  ready I'm going to top it off with a  spoonful of Greek yogurt a few sprinkles  of cinnamon some crushed almonds and a  cinnamon stick and that's it super  simple and perfect for the fall or any  time of the year when you're craving  some pumpkin spice  our last flavor is this chocolate banana  chia pudding which is so decadent and  perfect for dessert let's combine our  milk chia seeds and maple syrup along  with one tablespoon of cocoa powder half  a teaspoon of vanilla extract and one  tablespoon of crushed chocolate or  chocolate chips mix it all together let  it sit for 5 minutes then mix again  snap on a lid and put it in the fridge  when it's ready we're going to top it  off with some banana slices some crushed  chocolate and some crushed almonds  and just like that you've got a smooth  chocolatey dessert ready for after lunch  or dinner  I hope this video gave you some ideas  and inspiration on just how simple quick  and easy it is to make chia pudding it's  great for meal prepping a batch of  healthy snacks breakfasts or desserts  that I can just grab and go throughout  the week if you give any of these a try  or have any of your own favorite flavors  that you've made yourself leave a  comment below I'd love to hear what you  think until next time thanks for  watching  if you'd like to watch more click here  for another video and if you enjoy my  content I'd really appreciate if you  leave a like comment and subscribe to my  channel thanks for watching 

Simple Delicious Alkaline Recipes!

[Music]  hello everyone and welcome to my channel  that was weird  if you knew my name is Rachael Emma and  for this week's video I'm doing a very  highly requested video you guys asked me  to share some Alkaline recipes so that  is what I'm gonna do today now if you  are new to the kind of alkaline acid  theories in very very simple terms the  body strives to kind of keep a pH  balance between 7.3 and 7.5 and that's a  blood pH and a year and every pH of  around 7 and it's thought that at that  pH level your body should be functioning  and moving properly with that in mind  it's also thought that a lot of diseases  formed in the body is a result of your  body being too acidic so the dietary  goal around that is to eat more alkaline  forming foods then acid forming foods  and actually keep your body at a nice ph  level now the reasons for your body to  be too acidic could be due to eating to  me acidic form in foods it could be  stress toxins immune system reactions  there's so many different reasons but  the kind of general goal is to just eat  more alkaline forming foods than acid  forming foods as you guys probably know  dr. Surrey has done lots of work on this  he has his own list of electric foods  which he recommends for optimal health  I will cross-reference the foods that  he's mentioned with the foods that I'm  going to share in this recipe of  alkaline foods I feel like I just spoke  a lot I hope that all made sense so  today I'm going to share with you a meal  idea and a juice idea that are using  alkaline foods please give this video a  thumbs up if you're excited for this  week's video and don't forget to  subscribe because I'm here every week  with new videos to share with you guys  so let's get into these alkaline rich  food ideas so we've got some kale we all  know that kale is very nutritious and  it's delicious as well as that we've got  some quinoa quinoa is a great grain to  use it's got all nine essential amino  acids lots of fiber lots of protein very  delicious one of my favorite grains to  use and one of my favorite sources of  protein on a vegan diet and we've got  some apples which are nice and alkaline  and they're gonna add a really nice  sweet crunch to the meal that I'm gonna  share with you guys you got some limes  too to add some more flavor  I know normally when we look at  limes and lemons and things like that we  are looking at acid but when you digest  them they actually are alkaline forming  in the body so they are alkaline in this  instance we're gonna use some squash  squash is amazing it's got up to 50% of  your recommended daily amount of it man  see plenty of it a very nutritious and  delicious and it's gonna add some great  flavor too but also going to use some  parsley parsley as alkaline it's not  actually on dr. SEVIS list of foods so  if you wanted to stick to that you could  swap it out with basil but it's alkaline  I love parsley so we're gonna be using  parsley today avocados because I mean  who doesn't love avocados and their  alkaline and delicious so we're gonna  add some avocados too so let's get into  this amazing delicious meal that I'm  gonna show you guys so we're gonna start  off with this huge butternut squash and  I wanted to use a huge one because when  you roast these these really do shrink  in size so what this beautiful one here  I'm just gonna cut the butternut squash  in half this can be quite difficult so  you want to use a really good knife for  this and I'm going to cut it in half  again pop it open and then we've got the  seeds as I've mentioned before you can  keep the seeds you can reuse them you  can add them to salads and things like  that to reduce your food waste then I'm  gonna slice it up and you just want to  cut them into small pieces and you want  to keep the sizes very similar just in  order for them to cook at the same time  but they don't need to be perfect by any  means and then we've got all this  gorgeous delicious looking butternut  squash I just loved the color of  butternut squash so we're gonna add it  to a roasting tray and you want to add  these in a single layer so if you need  to use two roasting tins that's  completely fine and we're not gonna cook  them in oil we're just gonna cook them  as they are pop them in the oven into a  preheated oven and they're gonna roast  for about 45 minutes just until they're  nice and soft and ready to eat  meanwhile we're gonna prepare our quinoa  so I'm gonna use 1 cup of quinoa to 2  cups of water and you just really want  to make sure you give your quinoa a  really good rinse before you cook it  which also makes it a lot easier on  digestion and as you can see from the  first wash but the color of the water  why it is important to wash the quinoa  so we're just gonna drain that  and rinse it again in Russia in some  water to just get the water running a  little bit more clear once you've done  that we're just gonna pop that straight  to the pan like I said before just  double the amount of water to the ratio  of quinoa bring it to a boil  and once it started to heat up pop a lid  on top reduce the heat and just let that  cook and that takes about 10 minutes and  you'll get perfect fluffy quinoa every  time and also season with a little bit  of salt meanwhile we're gonna prepare  our kale and we're also gonna give our  kale a really good wash and rinse and  I'm gonna make a little dressing that's  gonna go with it so I'm just gonna grate  some garlic garlic is also alkaline so  that's great too adding some extra  virgin olive oil a high quality extra  virgin olive oil I'm also gonna use some  of our limes we're just gonna roll it  squeeze it get it flowing and then slice  it in half and squeeze in a nice good  amount of lime juice and also I lost the  tip I also added a little bit of apple  cider vinegar apple cider vinegar is  alkalizing to the body too and you just  want to season it and to your taste  preferences now that the quinoa is  cooked it is nice and fluffy and perfect  we're just gonna set that aside and let  that cool completely before we add it to  the kale so now we're just gonna massage  the dressing and the kale all together  and this will help the kale just wilt by  itself naturally which is easier on  digestion and it will really help bring  out some good nutrients then I'm just  gonna get some parsley we're gonna  finely slice this and we're gonna mix in  the parsley with our roasted butternut  squash we're just gonna put all the  squash into a bowl and now we're gonna  season it with some extra virgin olive  oil so we are using oil but this way we  are keeping the nutrients of the oil  because we all know when we cook the oil  we lose a lot of the benefits of  actually having olive oil so we're going  to add it here as well as the parsley  add some salt if you're using salt and  mix it all together and then you get  this really delicious simple roasted  butternut squash which is so so tasty  now that the quinoa has cooled we're  just gonna mix together the kale with  the quinoa and it's gonna get the  dressing that we used  fused with the quinoa as well and at  this point you can always add a little  bit more dressing always kind of cook to  your taste preferences so whatever  tastes good for y'all then we're gonna  add some apples apples are alkaline and  they're gonna add a really nice sweet  crunch to the quinoa salad so we're  gonna slice these up into little pieces  we're gonna keep the skins on these are  organic and when it comes to alkaline  rich foods always try and get organic  non-gmo organic food is always the most  nutrient rich food so that's what you  want to opt for when you are shopping  I'm just gonna chop up the parsley I'm  gonna add some parsley straight to the  quinoa as well and again if you're  sticking to doctor SEVIS specific  ingredients and swap that out for a  basil I'm gonna squeeze on top with a  bit more lime just to add a little bit  more flavor and I do love lime so and  then season with salt and pepper to your  preference and finally I've got an  avocado moment of truth is it gonna be a  good one  ah yes it is look at that nice English  avocados and the slice set up and we're  gonna add the avocado straight to the  salad and you get this really epic  delicious kale apple avocado salad and I  also forgot to mention I added some hemp  seeds hemp seeds are alkaline and  they're full of protein and lots of fun  nutrients so it's a nice little addition  and then you get this finished meal with  everything together  you've got the kale apple quinoa salad  some avocados and some roasted butternut  squash for a really simple delicious  whole food meal so another way to get in  some alkaline-forming foods into your  diet  is doing juices so now I'm going to show  you a juice using lots of delicious  vegetables that are alkaline to make a  really simple green juice so let's get  it let's get into it so to start off  with we've got some apples and I'm just  going to cut them up so they actually  fit in the juicer I've got parsley kale  celery ginger and apple  and some fresh lime and that is the  juice that we're gonna be making today  so I'm gonna start off with my ginger  get that straight in the juicer get that  pressing I'm gonna add in a parsley kale  that apples squeezing it all in to make  a really nice green juice so I'm going  to pour this into a jug all this  deliciousness and I'm just gonna squeeze  to my taste preference with some fresh  lime juice a really simple alkaline  juice there we have it our alkaline  friendly meal idea as well as our  alkaline friendly juice two very very  simple delicious healthy recipes the  power in cooking with whole plant-based  foods you've got the really delicious  quinoa which has infused with the lime a  bit of salt a bit of apple cider vinegar  the kale is got some garlic in there and  the apples give a nice sweet crunch to  it  really delicious avocado and then the  butternut squash with all the parsley on  top and a bit of olive oil and a  high-quality olive oil so you actually  taste the olives and get the nutrient  benefit as well  simple plant-based meal using alkaline  rich foods very nutritious very  delicious  try out this recipe especially if you're  looking for more alkaline meals I  recommend not to mention our delicious  green juice just give it a little mix  green juices are normal to me I love the  ginger in it ah ha if you're not used to  green juices potent green juices just  add some more sweet fruits alkaline  friendly sweet fruits like more than  apple and things like that and then  that'll add a sweetness that will cover  up the green juice taste which again I  like that some people might not or just  adjust to it very simple recipes I  really  I hope you guys enjoyed them I will put  the recipe on my website in case you  guys want to make it do make them don't  forget to let me on Instagram  I'll leave my instagram tag me in them I  love seeing what you guys are doing and  if you want more of my vegan recipes my  cookbook is available for pre-order and  then link all the information down below  if you pre-order it now you're gonna get  7 recipes ahead of the release date and  the release date is to 2019 so in a  couple of weeks so yeah don't forget to  give this video a thumbs up if you  enjoyed the alkaline recipes if you want  more meal ideas recipe ideas using  alkaline foods please let me know in the  description bar and I can do that let me  know and subscribe because I'm here  every week with new videos to share with  you guys if you haven't heard much about  dr. Sebby I do recommend you having a  gander having a read if you want to know  more about acid and alkaline diets I've  got some books here I've got this book  here as well as this book here luckily  for me my mum studied nutrition so  there's always things like this around  my house but um if you do want to know  more about our client acid diets there's  a lots of academic papers books that  just explore the topic which are really  interesting just to know and learn about  and have a gander have a look and I hope  you guys will do it see you bye I'll see  you all next week next week 

Most Nutrient-Dense Foods (Superfoods) On The Planet |Most Nutritious Foods

some foods are referred to as superfoods  since they are extremely healthy and  nutritious while containing high amounts  of nutrients these Foods offer you many  health benefits too  they help fight inflammation reduce the  risk of heart disease diabetes and  obesity improve gut health vision and  many more so let's see the 13 most  nutrient dense foods on the planet  number one salmon salmon and other fatty  fish contain omega-3 fatty acids which  help prevent heart disease stroke  inflammatory disease and autoimmune  disorders in addition salmon is rich in  high quality protein vitamins B3 B5 B6  B12 vitamin D and E selenium and  potassium  finally regular consumption of fatty  fish is associated with better weight  control reduced risk of diabetes  metabolic syndrome dementia and  depression and an improved sense of  well-being  number two kale most leafy greens are  highly nutritious and kale is one of  them it is rich in vitamins c k a B6 and  minerals like potassium calcium  magnesium copper and manganese  in addition kale is a good source of  fiber it is also high in various  bioactive compounds including  isothiocionates and several other  antioxidants  number three legumes legumes are a group  of foods that includes beans peas  lentils soybeans and peanuts they are  high in dietary fiber which promotes  digestive health and reduces the calorie  intake  legumes are one of the best sources of  plant-based protein which makes them  suitable for a vegan or vegetarian diet  they are also rich in complex  carbohydrates that provide lasting  energy to the body despite being rich in  carbohydrates they have a low glycemic  index which means that they do not  increase blood glucose level to a larger  extent  this characteristic is especially  beneficial for the individuals with  diabetes and metabolic syndrome finally  legumes contain vitamins antioxidants  and several minerals such as iron  calcium and magnesium number four eggs  eggs are one of the cheapest but  extremely nutritious Foods available  they contain small amounts of almost  every nutrient required by the human  body it is called the Nature's  multivitamin since it contains all the  vitamins except vitamin C they are rich  in good animal proteins healthy fats and  low in carbohydrates eggs also provide  good amounts of essential nutrients  including iron selenium phosphorus and  iodine  moreover eggs are rich in Luton and  zeaxanthin two important nutrients that  prevent age-related macular degeneration  in cataracts according to research  regular consumption of eggs is  associated with a reduced risk of  diabetes and better weight control  number five avocado some people call  avocado a super fruit since it is  extremely nutritious and offers many  health benefits they are rich in healthy  fats proteins carbohydrates vitamin c e  kb2 B3 B5 B6 folate and minerals like  magnesium potassium copper and manganese  avocados are also a rich source of fiber  which improves digestive health and  plant-based antioxidants which fight  against many chronic disease conditions  number six berries fruits such as  strawberries blueberries raspberries and  blackberries are extremely nutritious  they are well known for their  antioxidant properties which help fight  inflammation and cancer  in addition berries are a good source of  fiber vitamin C K and folate and  minerals such as copper and manganese  since they have a low glycemic index  they are good for people with diabetes  as well berries also help reduce blood  cholesterol levels and they are good for  your skin Health too  number seven nuts nuts are rich in mono  unsaturated fatty acids which are  essential for a range of bodily  functions  additionally they contain a variety of  other nutrients including vitamins K E  folate and thiamine and minerals such as  magnesium and potassium nuts are also  rich in carotenoids and antioxidants  most healthy types of nuts include  almonds pistachios and walnuts number  eight garlic garlic is well known for  its medicinal properties for centuries  the main active ingredient in garlic is  allicin which helps lower blood pressure  and improves the lipid levels in blood  garlic also has anti-cancer  antibacterial and antifungal properties  it is rich in vitamin C B1 and B6  calcium potassium copper manganese and  selenium Number Nine dark chocolate  dark chocolate is rich in antioxidants  fiber magnesium manganese and copper it  is one of the best snacks to eat in  moderation consumption of dark chocolate  is associated with a reduced risk of  heart disease improved blood pressure  and brain function but it is important  to make sure to get dark chocolate which  has at least 70 percent of cocoa content  number 10 potatoes  potatoes are a popular root vegetable  consumed all around the world they are  rich in potassium magnesium iron copper  and manganese and vitamin C potatoes are  one of the most filling Foods available  and they can be incorporated into the  diet in a variety of ways however it is  important to consume the whole food  rather than snacks made with potatoes to  get the maximum health benefits number  11. animal liver  organ Meats such as liver are one of the  most nutrient dense foods available  liver is rich in high quality animal  protein vitamins a many of the B  vitamins including B12 and minerals such  as iron copper zinc phosphorus and  selenium however it is best to consume  animal liver in moderation due to its  likelihood of adverse outcomes  since it is high in vitamin A pregnant  mothers should completely avoid eating  animal liver due to increased risk of  birth defects in the baby number 12.  shellfish  shellfish such as oysters and clams are  excellent sources of vitamin B12 and  zinc they also provide good amounts of  vitamin D other B vitamins potassium  selenium and iron moreover shellfish are  one of the best sources of high quality  animal protein  number 13 seaweed seaweed are edible  plant species found in the ocean and are  one of the most nutritious Foods on the  planet they are a common ingredient  found in sushi  most often seaweed is more nutritious  than vegetables they provide minerals  such as calcium iron magnesium iodine  and manganese as well as carotenoids and  other antioxidants in addition to these  Foods some other names that are worth  mentioning include the following  broccoli Ginger spinach beef mushrooms  and sweet potatoes hope someone found  this video interesting and helpful  thanks for watching see you soon in the  next video 

PRESS THESE 3 POINTS DAILY for A Healthy Life | Qigong Basic Acupressure...

dear everyone welcome back to  meditation channel again um so today in  this short video i will share with you  to breast these three  acupressure points  to help you to stay healthy and happy  especially we very busy we don't have a  time to practice too long but you can  apply this techniques  five minutes  six minutes  every day during the time in the morning  exercise in the afternoon after chicken  exercise what you in the day that you  would like to do  first of all we would like to  sit beautifully you can see on the chair  or on the yoga mat  and then open your palms breathe in  bring your mind back your body  breathe out  you might put two hands on your  knees  and relax your body  feel your breath  okay shake your hands  to your all fingers  so this three uh acupressure points is  from your fingers from your hand okay so  the first one in the center of the palms  right here  so you may use your four fingers to grab  it okay  and then one point you could see  the middle fingers right here the middle  fingers  at right there  is the center of your palms okay  use your right arm to press  in the center of your palms  the way to do it you press it breathe in  and then release it  breathe out okay  and then you can do that for 60 seconds  okay continue to do that breathe in  and then release it without this  center of the palm when you do this  often you can have to  help yourself to um  strengthen your internal organs okay  within  release it  breathe out and you can relax the whole  body  inhale  exhale  and you just sit  and then enjoy your breathing  do that  for 60 seconds  one minutes even you can do longer  help yourself to strengthen your  internal organs inhale  exhale  you may cut your nails  your fingernail so that you don't hurt  your  your skin okay  that's good and then you can use your  laptop to press in the center of the  right palm okay in the center of the  right palm again you can grab four  fingers together  and then you can see the middle fingers  you see can touch in the center of your  palm right here  right palm  center of your palms  use your right arm  press  breathe in  and release it out  inhale  because you need to do that for 60  seconds it's very easy  relax whole body inhale  exhale  you may put  a clock  or  the watch in front of you so you can see  you can measure and you can follow the  time one minutes 60 seconds  or otherwise you just continue to doing  that  for one or two minutes  inhale  exhale  relax your palms  do this  acupressure points in the center of your  palms often help you to improve  and strengthen your internal organs okay  that's wonderful you may shake  all fingers or elbows  and then release all tensions from your  arms  your fingers  breathe in  open your palms  out  the next point  okay you can press  in the center connection  right here  your index fingers  and then your thumb  if you can see that yeah  you can see you can feel the  the connection uh bones okay under that  one there is a hole here right here  okay  use the right thumb  rest  at the connection between your index  fingers and the thumb  okay  so you can press this  you can help yourself to reduce hectic  and took egg okay  within press it and then out release it  and i continue to do for 60 seconds  you may feel a little bit pain a little  bit hurt but it's okay  if you have very chronic  headache  or very extreme technique  it helps a lot  within  oh do they sit  we now  exhale  you do each hand for 60 seconds and then  you can change the other hand okay  in  out okay continue with the other hand  that's index fingers and then your thumb  you can measure it there's a connection  point right here  and then use a button  press it  release it  breathe in  release it breathe out  continue to do for 65 seconds and just  smile  off a gentle smile and love  to your hands to your body okay  breathe in  out  that's good  stick your fingers in your hands again  okay the third one you can put your  hands on your knees and then you're  gonna use the three fingers  index finger middle fingers and the  third fingers okay  measure from your inner wrist  and there is one  pawn  at the third finger right here at the  index fingers right here  right right here  in the center and you can feel two kind  of a little  nerves here right here in the center of  it okay three fingers  and then  right here  press it in the center within  release it without this one can help you  to release  gas and the touch  strengthen your  system okay  within  release it  with a  inhale  exhale do that for 60 seconds  even you can do longer it's okay  relax your wrist  relax your hands  your fingers inhale  release it as well  you can press  and whole and present delicious  place our delights  you see there is a right here  right hand okay  for inner wrist use your middle fingers  third fingers middle fingers  and then your index finger okay at the  end  at the end right there  the edge of the index finger right here  right here  in the center  in the center okay you can use your  thumb  to press it  within  before a while and release it breathe  out  inhale  exhale  do that for  60 seconds help you to release the glass  in the body but the same time to  strengthen your  natural system breathing  without deluxe or body  breath in  out  that's wonderful  that you can shake all fingers  elbows in your hands  and then smash it  open your palms breathe in  breathe out  release tension from your hands  to massage your two palms together  so that you can uh  relax but also at the same time to  keep yourself yourself the master has to  use your palms  and then two hands  to serve your hands  okay  that's wonderful  smile  shake your hands  so dear friends that's it it's simple  for each movement you do 60 seconds for  left and sit second for the right  and do that every day you can do in the  morning or in the afternoon  and also during the day you can do like  during the break time that you have time  to sit on the chair  on the cushion uh on the yokamas or  somewhere in the forest to where in  touch with your fresh air  just space around your garden and also  offer time to relax  and to let the body rest okay so thank  you so much for joining us today and  hopefully you'll learn something to  practice  and i'll see you next time  [Music]  you 

How Vegetables Affect Uric Acid | The Acid Drop

hello everyone i'm dr david perlmutter  you know in our efforts to keep uric  acid uh  under control  the recommendations are of course be  careful about the type of alcohol that  you consume  be on a diet that really limits your  consumption of fructose and we've also  talked about purines these  breakdown products of dna and rna that  can raise uric acid as well we find high  levels of purines in certain foods like  organ meats kidney and liver and  certainly in small fish  like anchovies and sardines but there  are high levels of purines or there are  some vegetables that are described as  being high in purines and they have  familiar names  things like cauliflower broccoli  bok choy and mushrooms for example have  high levels of purines and you might  find online for example in some of the  forums related to gout that there are  recommendations that that gout suffers  that's a disease characterized by  generally high levels of uric acid  should avoid purine rich vegetables  and uh gee that's taking a lot of  seemingly good food off the table  especially things like broccoli the  cruciferous vegetables is that really  a good idea let's take a look let's  unpack that a little bit and see what  the science tells us  so again the question is should we  consume  high purine vegetables vegetables like  broccoli i mean all these years we've  been told gosh broccoli is a super food  we want to increase available  sulforaphane in the body  any number of things that we were told  is good about broccoli and it turns out  that it's really valuable to look at  this if if broccoli is high in purines  and other vegetables are high in purines  like artichokes leeks brussels sprouts  mushrooms and spinach  what does that tell us in terms of  dishes like this which i have to admit  looks really really good so are we to  abandon high purine vegetables because  of their  uh propensity  possibly  because of the hyperions to increase  uric acid does that stand the test of  science and in fact it's been looked at  quite extensively this is one  study that is entitled the association  of dietary intake of purine rich  vegetables like broccoli like mushrooms  sugar-sweetened beverages in dairy with  plasma urate in a cross-sectional study  and what these individuals who did the  study looked at uh they had  uh just over 2 000 participants about  44 female so the rest male and they gave  them a food frequency questionnaire so  that they could determine what they were  eating and they also measured their  plasma uric acid levels so what are you  eating  and what is your uric acid level and  what do they find well they looked at  both men and women and they stratified  these individuals based upon  in this case they did a lot of  evaluation of these people but they  looked at them in terms of their intake  of what are called purine rich  vegetables and  correlated that or compare that to their  uric acid levels now women in green men  in blue what you see is moving from left  to right looking at the the green bars  the women that the higher levels of  eating purine rich vegetables on the  right side quartile number four  these are the people these are the women  who have  the greatest level of purines from  vegetables consumption look at their  uric acid level it's in fact the lowest  men have in general a higher uric acid  level but nonetheless those men who ate  the most of those  purine rich vegetables that i just  mentioned the broccoli the cauliflower  the leeks  the mushrooms etc  these men had in fact the lowest uric  acid level so what did we learn  we learned that the findings of this  study are in agreement  with another study in which they  evaluated uh 47 150 people and did not  find an associate association between  eating these vegetables and risk of gout  which is a disease characterized in  general by a high uric acid level  further they stated  our results reinforce concerns  about the validity of recommendations  to restrict intake of  pure enriched vegetables  such as asparagus cauliflower beans  lentils and spinach in gout patients  what they're saying is  that their results would indicate that  in fact gout patients should be eating  these higher purine vegetables turns out  they're good for you they're good for  you according to their recommendation if  you have gout and i am certainly going  to indicate that they're good for you  whether you had have gout or not but if  your uric acid level is elevated these  are good choices as it relates to the  foods that we consume  so what we've learned then is that  though these vegetables seem to have  higher levels of purines  they don't tend to be associated with  higher levels of uric acid and certainly  they don't tend to be associated when  they are consumed with higher risk for  gout why might that be yeah they contain  purines and purines are broken down to  uric acid but they contain other things  that help to lower uric acid things like  a dietary fiber  various bioflavonoids that can inhibit  the enzyme that makes uric acid called  xanthine oxidase maybe a little vitamin  c that may aid in reducing or aiding in  the excretion of uric acid and hence  helping to keep the uric acid level  lower than it otherwise would be so  the the end of the day recommendation is  that these are good vegetables for us  like them or not they're good for you uh  even if you're trying to gain control  over an elevated uric acid good  information hope you enjoyed it i  enjoyed spending time with you and i'll  be back soon i'm dr david perlmutter bye  for now

Why I'm eating 30 eggs a day

this is 300 eggs it's only going to last  me 10 days because I'm gonna eat 30 eggs  a day for 30 days a while ago I was  reading about this bodybuilder from the  1960s who claimed that eating 36 eggs a  day for six to eight weeks was as good  as a mild steroid cycle that sounded way  too good to be true so I thought I'd  give it a shot the first step was to  acquire tons of eggs  I took a before picture  then I checked my weight and got some  blood tests checking cholesterol  testosterone and a couple other things  the other thing I needed was a good gym  excuse me hey uh you look like you  kicked my ass you know a good gym around  here  absolutely uh yes to all the above and I  actually have a gym right here  [Applause]  kill this point I wasn't really a  serious lifter I was mostly doing  CrossFit with a bit of lifting here and  there to see if this egg diet would give  me some strength gains I checked the big  three lifts Vince geronda originally  recommended consuming all the eggs as a  smoothie with half and half of banana  and protein powder he also said to eat a  pound of hamburger meat with salad for  lunch and one to two pounds of steak  with steamed vegetables for dinner but  for my experiment a typical day of  eating for me would usually be something  like 30 eggs a bowl of rice a bit of  beef a small yogurt some fruit a bit of  honey and maybe a protein bar  so I was getting about 3 300 to 3 700  calories  the first day in the first couple days  weren't really all that hard for me I  mean in total it's only about 3 500  calories and since I'm doing all that  lifting I'm getting really hungry so  it's not like a massive amount of food  to eat so a bunch of people were asking  me how I ate the eggs either cooked or  raw and I ate pretty much all of the egg  yolks raw because I don't want to  oxidize the fats within the egg yolk  I've explained why this is bad in  another video  as for the whites I ate them either  cooked or raw and you can actually make  a surprisingly good mango ice cream with  about 10 egg yolks and about 100 grams  of mango  but could eggs really be any better for  gains than just eating a ton of protein  and calories we'll tackle that later but  one city did find that whole eggs build  more muscle than a protein mesh amount  of just egg whites  so day five was not too great I had so  much gas I couldn't sleep and my  girlfriend asked me to sleep on the sofa  because the flatulence was keeping her  awake I was really worried here because  I still had 750 eggs to go so I was  really hoping something else was the  issue I was thinking about what is  different about my diet other than a ton  of eggs and I was eating a ton of that  mango ice cream and turns out that  mangoes are high in fermentable short  chain carbohydrates which can mess with  your gut causing diarrhea or a bunch of  gas  so the next day I skipped the mangoes  and my stomach felt fine  the next challenge was the Eighth Day  Nick Pettis invited me on an episode of  his channel junk food Japan so I got to  eat tons of really good Yakitori but I  still had to eat my daily 30 eggs so uh  what are you actually planning after  this actually I was planning on heading  home probably ate about 15 eggs  what I had really had trouble getting  all the eggs down until this day I was  choking down egg whites until about 9 30  at night  so one of my favorite ways to get down a  couple eggs was to get one of these rice  and beef bowls and then put about five  or six egg yolks in it  and then mix it up  the ninth day is when I noticed I had  actually been feeling pretty great I  felt more focused had tons of energy in  and out of the gym my libido was higher  and I was a bit more driven and  unrestrained I usually procrastinate on  my writing but within the first 10 days  of this egg diet I had written eight  different posts on my sub stack so could  eggs raise testosterone well 30 eggs  gives me 190 grams of protein 150 the  daily value of vitamin A 120 of vitamin  D tons of B vitamins a crap ton of  choline and plenty of minerals all of  these arguably support muscle growth in  one way or another but 30 eggs also  gives you tons of cholesterol 2100 the  daily value and tons of saturated fat 45  grams Dr Juan Carlos casano presents in  his article on the Vince rode egg diet a  study that suggests that more saturated  animal fat will increase concentrations  of testosterone and free testosterone  another study found that low saturated  fat was associated with reduced  testosterone production you would put  your saturated fat to zero your  testosterone will drop there's no  question about it we only hear about bad  things about cholesterol but it's  actually necessary for producing  hormones like testosterone in a 2017  review the author said that the reason  people see a rise in testosterone on a  ketogenic diet may be because of the  increased intake of cholesterol dietary  cholesterol is is vital for hormone  production butter red meat from good  sources is wonderful eggs are really  good eggs are really good for a while  things were going really great for me I  continued to feel focused with tons of  energy and was getting a lot stronger in  the gym  at one point I was eating all 30 eggs  raw for about six days straight then on  the night of the 20th day of this  experiment after I had finished all 30  of my raw eggs I found myself stuck in  the bathroom for over an hour I was  really constipated and my stomach kept  painfully cramping up standing up made  the cramps even worse but at some point  I had to get up because I also needed to  puke I took a bath to soothe my queasy  stomach and went to sleep with 10 more  days and 300 more eggs ago I really  needed to figure out what was going on I  knew raw egg whites contained this stuff  called avidin that can deplete vitamin  B7 causing skin or nail issues but those  30 egg yolks would give me 900 the daily  value of B7 so I figured I'd be okay if  I didn't cook every single egg white  however raw egg whites also contain  trypsin Inhibitors and trypsin  Inhibitors have been found to cause  inflammation and stomach issues for  certain sensitive people it was a bit of  a guess but I figured I'd try cooking  all of the egg whites to see if that  would help  [Music]  luckily this seemed to do the trick and  I didn't have any more stomach issues  but now I had to eat 30 cooked egg  whites trust me for whatever reason  cooked egg whites are way more filling  and a lot harder to get down than raw  egg whites  with my stomach issues out of the way  everything was great again except I  hadn't mentioned that I had been  sleeping less for an interesting reason  I don't drink any caffeine nowadays but  the extra energy and drive that I was  feeling thanks to all these eggs was to  the point that on several days I would  wake up an hour early but I was too  excited to start the day and couldn't  fall back asleep  as we discussed 30 eggs gives you 120  your vitamin D and 150 of vitamin A I  think it's generally well known that  vitamin D supplementation can increase  testosterone but vitamin A can increase  the levels of a protein that regulates  how much testosterone can be made from  cholesterol while this is really  interesting we can't say that you could  eat tons of vitamin A and expect to get  more and more testosterone though one  study on 155 twins found vitamin A  intake correlated with testosterone  levels and another study was looking at  how to induce puberty in boys who  weren't developing as fast as they  should they found supplementing a  combination of vitamin A and iron to be  as good as supplementing actual  testosterone for inducing puberty in  these boys  however the dose of vitamin A was quite  low so these kids were probably not  getting enough vitamin A in the first  place if you're interested I've written  about vitamin A and testosterone in a  lot more detail on my sub stack Linked  In the description and if you'd like to  discuss these types of things on The Wil  Discord take a look at my patreon  did you want me to read these test  results or not so I finally got my  testosterone results and  it didn't change this was kind of  surprising to me because my mood focused  libido and energy all made it seem like  I had higher testosterone but apparently  not though I was also sleeping less  which is bad for testosterone so finally  here's what I looked like before and  after eating 900 eggs and plenty of  lifting  I definitely cultivated some Mass  there's a bit more fat and probably  water but I added a good chunk of muscle  on my frame I wore the same shorts here  both times so my legs definitely got a  lot thicker  but is this result really as good as a  steroid cycle well it was a decent bulk  but I really don't think anybody is  going to be making a Natty or not video  about me maybe the result would have  been more impressive if I did it for the  six to eight weeks Vince Toronto  recommended or if my lifting routine was  more on point I thought I was lifting  pretty well but about 20 days in my  buddy at 10 restructured my routine to  optimize it more for hypertrophy and  right away it felt like it was a lot  more effective than what I was doing  as for my weight I gained about 6 kilos  or 13 pounds my Max deadlift started at  120 kilograms 265 pounds and went up to  140 kilograms 309 pounds my max bench  started at 100 kilograms 220 pounds and  went up to 110 kilograms 242 pounds my  max squat started at 95 kilograms 206  pounds and it went up to 115 kilograms  254 pounds  read the results the other blood work  I'm sure you guys are dying to hear  about is my cholesterol especially the  LDL bad cholesterol because this is what  everyone is concerned about believe it  or not my LDL cholesterol in fact didn't  really change I got my blood checked at  the start of the egg experiment one  weekend and at the end of the 30 days  my LDL cholesterol went from 102 to 108  in the first week which is a negligible  change and then three weeks later it was  still 108. eating 690 more eggs did not  change my LDL so-called bad cholesterol  don't you worry about cholesterol I  don't worry about anything anymore in  fact my HDL good cholesterol improved it  went from 37 to 43 in the first week and  was 45 at the end of the month and my  triglycerides which you generally want  to be as low as they can get went from  87 all the way down to 44 in the first  week at the end of the month they were  down to 39. even my kidney function got  a tiny bit better my creatinine which  you want to be lower went from 0.78 to  0.74 and it ended the month at 0.71 a  couple people were asking me would you  eat that many eggs again well I kind of  have to I bought all these extra eggs so  I could take this sweet shot but  honestly I think I might do this again  if I needed to bulk up though I would  just toss out all the egg whites and  replace them with red meat now it wasn't  just eggs fuel in my workouts every day  that's where this video's sponsor  element comes in I don't actually take  caffeine or pre-workout but I've noticed  I can push harder and do longer workouts  when I take elements electrolyte packs  we all know hydration is important but  you might need a lot more salt and  electrolytes than you think for exercise  performance especially considering  people lose a lot of electrolytes in  their sweat electrolytes play a key role  in muscle fatigue specifically in fact  the symptoms of too low sodium potassium  or magnesium all include weakness or  fatigue so if you're having those days  where you're feeling weak at the gym you  might need to up your electrolytes  element tastes great and my favorite  thing is there's no junk in it it's just  a good amount of sodium potassium  magnesium a bit of flavoring and some  Stevia if you prefer there's also a raw  and flavored type if you go to drink  lmnt.com what I've learned you can get a  free 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