Have you heard the hype surrounding tiger nuts and resistant starch? They're a popular paleo food option, and an essential part of some diets. If you've been wondering what they are and how to use them, then the following tips will help.
1. What are tiger nuts? The name is misleading since they have nothing to do with tigers and aren't actually nuts.
* Tiger nuts are tubers that grow wild around the world. They tend to be small and brown in color. They're considered a root vegetable, about the same size as a chickpea. You may have seen bags of them at a whole food store.
* In Africa, tiger nuts have been eaten for centuries.
* They're a nutritious food source, so they're popular around the globe. It's believed that ancient Egyptians ate them.
2. Health benefits. Tiger nuts are a rich source of vitamins and minerals:
* They have high levels of phosphorous, potassium, and vitamins E and C.
* Tiger nuts also have zinc, magnesium, and iron.
* They're a good source of protein, healthy fats, carbohydrates, and fiber.
* They can help you stay full after a meal, so you're less likely to overeat. They can also help regulate your digestive system because of the high amount of fiber. Tiger nuts don't have gluten or dairy, so they're safe for people with these allergens.
3. Resistant starch benefits. One of the reasons why tiger nuts are so popular on the paleo diet is because of their resistant starch. They have more resistant starch than potatoes and other vegetables.
* Resistant starch is important because it takes longer to digest, so you feel fuller and don't eat as much. This is one way that some are able to maintain a target weight or lose weight.
* Another benefit of resistant starch is that it may help colon health.
* Research shows that this type of starch may also help control blood sugar levels, prevent or fight diabetes, and reduce your appetite.
4. How to find and eat tiger nuts. Tiger nuts are generally available at many health food stores. They can also be purchased online. They're mostly sold in bags.
* You can eat them straight from the bag. Some prefer to soak them in water, so they're easier to eat. However, eating tiger nuts raw is fine according to nutritionists.
* You may also see tiger nut flour. This will give you the option of cooking or baking with this root vegetable.
* Tiger nut milk may be available in your area. Since it doesn't have dairy, it's a common option for those who can't tolerate lactose or are allergic to milk.
* Experts recommend looking for organic and preservative-free tiger nuts. You want to avoid tiger nuts that have been processed with chemicals or have added artificial ingredients. It's also crucial to avoid the tiger nuts with extra sugar in them since it contradicts the health benefits. Tiger nuts are naturally crunchy and not sweet.
Tiger nuts are a source of resistant starch that helps you stick to a nutritious diet. They're a generally healthy option for those who follow paleo and other food trends.
The connection between a nutritious diet and a healthy heart just became even clearer. A recent study by the University of Washington found that almost half of deaths from cardiovascular disease can be prevented by changing what you put on your plate.
To make those choices easier, researchers also identified several of the leading risk factors and measured how much they contribute to the likelihood of heart conditions and stroke.
It's a big deal when you consider that cardiovascular disease (CVD) is the leading cause of death in the US and worldwide. Find out which dietary changes will have the biggest impact on helping you to lead a longer and more active life.
Top Dietary Factors for a Healthy Heart
1. Go nuts. The single most effective step you can take is eating more nuts and seeds. They reduce 11.6% of the risk of CVD death.
2. Eat more vegetables. Vegetables were close behind. Aim for at least 7 servings a day of fresh or frozen vegetables and fruits.
3. Choose whole grains. Enjoy whole-grain bread, oatmeal, and brown rice. They have more protein and fiber than refined grains. Plus, they're more filling, so you'll probably feel satisfied with fewer calories.
4. Limit salt. Excess sodium increases blood pressure, and the symptoms are often invisible. Substitute lemon, garlic, and other flavorful herbs and spices.
5. Eliminate trans-fatty acids. Trans-fats raise unhealthy LDL cholesterol and lower healthy HDL cholesterol. You can avoid them by eating fewer processed foods, especially those that list partially hydrogenated oils in their ingredients.
More Habits for a Healthy Heart
1. Try a Mediterranean diet. Following a Mediterranean diet guarantees heart-healthy choices. This diet consists of mostly plant-based foods, along with fish and moderate amounts of red wine.
2. Increase omega-3s. However you eat, consider adding at least 2 servings of fish a week to your diet, especially fatty types like salmon and tuna. If you're a vegetarian, rely on flax seeds, walnuts, and beans for your omega-3 fatty acids.
3. Quit smoking. Talk with your doctor if you're having trouble giving up tobacco on your own. Your physician can help you understand your options, including nicotine-replacement devices and support programs.
4. Use alcohol in moderation. Small quantities of alcohol may actually be good for your heart. That means up to 2 cocktails a day for men and one for women.
5. Turn off the TV. Couch potatoes are at higher risk of heart disease, strokes, and cancer. Limit your daily viewing to 2 hours or less.
6. Exercise regularly. Physical activity makes your muscles stronger, and that includes your heart. Enjoy aerobic exercise, stretching, and resistance training. Design workouts that you love and will want to stick with.
7. Lose weight. Being overweight puts an extra strain on your heart, especially if those excess pounds are mostly around your waist. Slim down by eating less and exercising more. Ask your family and friends for support. They may even want to join you. Losing just 10% of your body weight can greatly enhance your cardiovascular wellbeing.
8. Manage stress. How you deal with stress can also take a toll on your heart if you reach for junk foods, beer, and cigarettes. Learn to relax more safely with meditation, stimulating hobbies, and gentle music.
Cutting your risk of cardiovascular conditions in half is one more worthy reason for eating a balanced diet and making other simple lifestyle changes. Take care of your heart by consuming more nuts, vegetables, and whole grains, and cutting back on empty calories.
Do you find yourself giving all you've got and people still want more? Do you sometimes do without what you want or need in order to keep the people around you happy? Are you afraid to deal with confrontation and do you often find it easier to just go with the flow in order to keep the peace?
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Although vegetables tend to have a lot of this nutrient, they're not the only source. You can also add beans, tuna, blueberries, and other foods to get more vitamin K in your diet.
4. Are you getting enough? If you're eating a healthy diet with many vegetables and fruits, you may have enough vitamin K. However, it's not always easy to tell. A healthy diet tends to include enough vitamin K. For example, one cup of kale has more than the recommended daily value of vitamin K that an adult needs.
Nevertheless, it's possible you may not be getting enough. If you have digestive problems, malabsorption, or liver problems, it may be necessary to take supplements. Conditions such as cystic fibrosis, celiac disease, or Crohn's disease can cause a vitamin K deficiency. In other cases, your medications can interfere with the absorption of this essential vitamin.
If you think you might be short on this important nutrient, talk to a medical professional about your concerns. If you need to supplement your diet, there are many types of vitamins that include vitamin K. Choose one that works for you.
5. Special precautions. If you take any type of blood thinners, it's crucial to be careful with vitamin K. Blood thinners can interact with both food and supplements that contain large amounts of vitamin K. Talk about your medications with your physician and discuss how much vitamin K is in your diet and vitamin pills. You may need to make adjustments to avoid complications.
6. Symptoms of low vitamin K levels. If you're experiencing these symptoms, seek immediate medical care:
First, you may have trouble after a small cut with the blood refusing to clot.
Bleeding and blood clotting issues are common with this type of deficiency.
You may experience internal digestive system bleeding, gum bleeding, nose bleeds, or other types of issues.
Talk to your doctor about vitamin K and ensure that you're getting enough for optimal health. Always consult a medical professional before making drastic dietary changes or trying new supplements or pills.
In today's episode of Narcs of Our Lives, Animated Angie totally geeks out with a brief history of the history of narcissistic personality disorder. Plus, you'll meet two Ancient Animated Friends that will take you back thousands of years to the very first mention of narcissism (yeah, we're talking about Narcissus), and Angie and the rest of the ragtag bunch will take you through the centuries to today's official DSM diagnostic criteria of NPD or narcissistic personality disorder.
A fun, animated way to learn something new. Featuring the theories of Sigmund Freud, among other psychoanalysts and psychiatrists. Might offer some insight into the psychology of NPD, including gaslighting and more.
Get my book, "Gaslighting, Love Bombing and Flying Monkeys: The Ultimate Toxic Relationship Survival Guide for Victims and Survivors of Narcissistic Abuse" free through Monday, June 26 -right here: http://vid.io/xcEF
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Discover. Understand. Overcome. It's how smart people change their lives! Subscribe to my channel: vid.io/xoJJ On this channel, I offer free daily video coaching to help you discover, understand and overcome narcissistic abuse in toxic relationships! I like to call it toxic relationship rehab. If that sounds good to you, hit that subscribe button. **LIVE EVERY TUESDAY! Never miss a live session! Just text "AngieLive" (no spaces) to 33222 and I'll send you a text each time I get ready to go live! Join the QueenBeeing Universibee - the online learning and evolution center for narcissistic abuse survivors. You'll really thrive when you join this hive! Join up at http://universibee.com today! In the Go Ask Angie series, I respond to questions, comments and concerns sent to me by my YouTube viewers, readers from my QueenBeeing.com site and those who reach out in other ways, such as by email. If you enjoyed this video, please subscribe to my channel! http://youtube.com/angieatkinson