 Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people. Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I talk about in this post. Green tea vs. black tea - What's the difference? What do green and black teas have in common? First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. How is this? The difference lies in how they’re processed. If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the color and flavonoids which are the antioxidants. Hence you have green tea. If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does. PRO TIP: Adding milk to your tea reduces the antioxidant ability. Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup. Green tea vs. black tea - Health Benefits Tea drinking, in general, seems to be associated with good health. Heart health - For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions. Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea has. Cancers - Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer. Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk. Diabetes - Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity. Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don't overdo the sweetener). Conclusion Both green and black teas are from the same plant, but are processed differently. Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers. Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases. When you enjoy your tea, try to minimize or even eliminate adding milk and/or sweeteners; these reduce some of the health-promoting properties of tea. I’d love to know: Are you a tea drinker? Which tea is your favorite? How do you like to enjoy it? Let me know in the comments below. Have you joined my free online Women's Wellness Community where women can feel connected, inspired, and guided through turning midlife into a metamorphosis, not a crisis? No?! Just click here for free weekly "mini challenges," wellness tips and tricks and other resources! Recipe (Green tea): Matcha Energy Bites Serves 6 (makes 12-18 bites) 1 cup shredded coconut, unsweetened 4 tbsp almond flour 1 tbsp matcha green tea 2 tbsp honey or maple syrup 1 tbsp coconut oil Instructions Add all ingredients into food processor and pulse until blended. Shape into 1-1.5" balls. Serve & enjoy! Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup. References:
https://www.health.harvard.edu/heart-health/brewing-evidence-for-teas-heart-benefits http://www.precisionnutrition.com/what-you-should-know-about-tea http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea http://www.healthline.com/health/know-your-teas-black-tea#benefits3 http://www.healthline.com/nutrition/matcha-green-tea https://www.healthline.com/nutrition/caffeine-in-green-tea https://www.health.harvard.edu/staying-healthy/tea-a-cup-of-good-health https://nccih.nih.gov/health/tea
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STRESS!!!
Its causes are absolutely everywhere. Would you agree? Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society - it becomes a long-term reaction. It becomes chronic. You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep. Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity? Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally! Foods and nutrients to lower cortisol Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies). High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest. Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty. Eat a variety of nutrient-dense whole foods; this doesn't just help reduce stress hormone, it helps all aspects of your health. Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Have a bit to unwind. Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber. Lifestyle techniques to lower cortisol It’s not just food, but there are things you can do with your time that can lower cortisol. Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol. Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels. Get enough sleep! Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways. Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol. Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key. Conclusion Too much of the stress hormone cortisol can have several negative impacts on your health. There are many proven ways to reduce levels of cortisol naturally. In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics. Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun. In the comments below, let me know your favourite ways to bust the stress hormone cortisol! Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding Serves 6 3 ripe avocados ¼ cup cacao powder (unsweetened) ¼ cup maple syrup ½ tsp vanilla extract 1 dash salt Instructions Place all ingredients into a food processor and blend until smooth. Serve & enjoy! Tip: Try adding a pinch of cinnamon for a deeper flavour. References: https://authoritynutrition.com/ways-to-lower-cortisol/ http://www.precisionnutrition.com/all-about-cortisol https://authoritynutrition.com/16-ways-relieve-stress-anxiety/ https://www.thepaleomom.com/managing-stress/ http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response Picture this: You hit the snooze button one too many times, had a last minute project thrown at you at work, and then sat in an hour of evening traffic. Finally home, you breathe a sigh of relief, head into the kitchen, and decide you deserve a snack after the day you’ve had. Maybe you reach for a few crackers, then a bit of chocolate. Before you know it, you’ve munched your way through the entire kitchen without eating a proper meal. You’re stuffed, ashamed, and wondering what the heck just happened - WTF?! Sound familiar? It’s called emotional eating, and in a nutshell, it is eating for any other reason besides actual physical hunger, fuel or nourishment. 3 Trademarks of Emotional Eating
When my marriage was ending, I once ate a whole box of Little Debbie Nutty Bars, and then hid the empty box in my closet. The trouble with emotional eating is it overrides your body’s natural hunger cycle and can promote things like:
What Triggers Emotional Eating?Even though it’s called “emotional eating” because people often reach for food to cope with their feelings, there are a lot of other non-hunger reasons that can prompt you to eat. Some common non-hunger reasons include:
Six (6) Tips to Help You Get a Handle on Emotional Eating...for good! If any of those scenarios sound familiar, know that you’re not alone! Emotional eating affects a lot of people at one point or another. Want to know what you can do to stop emotional eating in its tracks? Here are 6 great tips! 1. Have a non-food outlet to process uncomfortable feelings
2. Manage stress
3. Recognize boredom
4. Practice self-care
5. Practice mindful eating
6. Eat a balanced diet
Want more Emotional Eating Resources? Message me here: https://m.me/BethAnnDiceWellness And instead of devouring an entire box of Little Debbie Nutty Bars, try this recipe instead: Chocolate Chip Almond Butter Energy Balls REFERENCES:
Study: Current Diabetes Reports, 2018 -- Causes of Emotional Eating and Matched Treatment of Obesity Study: Journal of Health Psychology, 2015 -- Boredom proneness and emotion regulation predict emotional eating Healthline: Mindful Eating 101 - A Beginner's Guide  We all have some level of stress, right?
It may be temporary (acute), or long-term (chronic). Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving. Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well. It's the chronic stress that's a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health. Stress (and stress hormones) can have a huge impact on your health. Let's dive into the "stress mess." Mess #1 - Increased risk of heart disease and diabetes Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed. Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood "thickness," as well as how well your cells respond to insulin. Mess #2 - Immunity Did you notice that you get sick more often when you're stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed? Well, that's because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively. Mess #3 - "Leaky Gut." Stress can contribute to leaky gut, otherwise known as "intestinal permeability." These "leaks" can then allow partially digested food, bacteria or other things to be absorbed into your body. The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other. Picture this: Have you ever played "red rover?" It's where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though. Cortisol (produced in excess in chronic stress) is a strong player in red rover! Mess #4 - Sleep Disruption Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind. And when you don't get enough sleep, it affects your energy level, memory, ability to think, and mood. More and more research is showing just how important sleep is for your health. Not enough sleep (and too much stress) aren't doing you any favours. Stress-busting tips Reducing stressors in your life is an obvious first step. Can you: ●Put less pressure on yourself? ●Ask for help? ●Say "no"? ●Delegate to someone else? ●Finally, make that decision? No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you: ●Deep breathing ●Meditation ●Walk in nature ●Unplug (read a book, take a bath) ●Exercise (yoga, tai chi, etc.) ●Connect with loved ones Conclusion Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize. Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep. There are things you can do to both reduce stressors and also to improve your response to it. You can ditch that stress mess! Recipe (relaxing chamomile): Chamomile Peach Iced Tea Serves 1 1 cup steeped chamomile tea, cooled 1 peach, diced Place both ingredients into a blender and blend until smooth. Add ice if desired. Serve & enjoy! Tip: You can use fresh or frozen peaches. References: https://nccih.nih.gov/health/stress https://www.thepaleomom.com/stress-undermines-health/ http://www.precisionnutrition.com/good-stress-bad-stress https://www.thepaleomom.com/managing-stress/ |
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