Recipe: White Cashew Milk

Cashew milk is creamy and refreshing, nutritious and easy to make. You shouldn't need to strain the mixture after blending if you have a decent blender. That means less hassle and less waste!

Ingredients

1 cup raw cashews

4 cups water (divided)

1 to 2 tablespoons maple syrup or honey or agave nectar

2 teaspoons vanilla extract

Dash sea salt

Pinch cinnamon (optional)

Instructions

1. Soak the cashews in water at least 4 hours, or overnight in the refrigerator. 

2. Drain the cashews and rinse until the water runs clear. 

3. Add the cashews and two cups water to a blender. Start on a low setting and increase the speed until the cashews are totally pulverized. This could take 2 minutes in a high-powered blender or longer in a regular blender.

4. Blend in 2 cups more water, your sweetener of choice, vanilla extract, sea salt and cinnamon (optional). If your blender can't totally break down the cashews, strain the milk through a fine mesh strainer or cheese cloth. 

5. Store the milk in a covered container in the refrigerator. It should keep for 3 to 4 days.

Notes

Yields about 5 cups cashew milk.
The ratio of water to cashews (4 to 1) in this recipe yields milk that is somewhere between 2% and whole milk in terms of creaminess. Use less water for even creamier results.

Fruit and Veggies More Matters

Fruits and vegetables provide the crucial fibers, vitamins, and minerals that we need in our daily diet. They promote healthy skin, support immune function, and they taste delicious! The inconvenient truth is that very few of us are actually eating enough servings of each every day. Our plate portions are so out of, well, proportion that it almost seems normal to barely have any veggies with dinner. Some think that the slice of tomato and lettuce in the sandwich justifies the piles of turkey and bacon, along with the side of fries and soda. This month, I encourage you to shift your frame of mind, and look at your plate a little differently.

The burger, fries, and soda combo is an American staple. However, if you really take a look at what you're getting from this meal, you'll quickly find that this is not how people should be eating regularly. With the bun and copious amounts of french fries, the meal is already 50% starch. Break down the rest of the burger and you have a patty (maybe two) that is covered in cheese and, depending on where you are, chances are it is highly processed beef. This accounts for maybe 35% of your plate. We'll be generous and say that you enjoy all toppings, so veggies include tomato, lettuce, onion, and pickle. Each slice added up will only account for the last bit of your plate, about 10%. The other 5% is that large coke that you're most likely going to refill after the meal.

Now let’s take a look at what a healthy portioned plate looks like...

50% veggies (or more), 25% starch, and 25% protein. Pretty straightforward, right? When you think about it, it makes sense! Why would you fill your body up with empty carbohydrates that are later stored as sugar, which then turns to fat? It would be much better to get some quality, clean protein, and supplement that with the fiber-vitamin-mineral-rich fruits and veggies. All of which contribute to digestion, muscle growth, immune support... You get the idea. More matters!

The first thing you'll notice by making this change in your diet is how you feel after you eat. No one has ever said "I feel great!" after eating a big greasy meal at a fast food restaurant. As you continue to eat healthier, your body will reap the benefits and you will begin to have more energy. Additionally, fruits and veggies provide numerous amounts of preventative health benefits, too many to discuss in just one blog article. Who would have thought that eating right could make you feel good? CRAZY concept right? The best thing about fruit and vegetables, is that you can eat as MUCH as you want! So go crazy, be creative, and most of all eat your (fruits) and veggies!

Fun Facts About Fruits and Vegetables

Bell Peppers Are Fruits

Surprised? Scientists define fruit as the part of a plant that develops from a flower and has seeds. So that means bell peppers -- along with squash, cucumbers, and pumpkins -- are fruits. It's up to you whether or not to include any of those items in your next fruit salad.

Bananas Are Berries

A true berry is a fruit that develops from a single flower and a single ovary. The ovary is the female part of a flower. That means grapes, kiwis, and even bananas are berries. Think about that the next time you peel into a banana.

It May Be Best to Steam Broccoli

If you're trying to cut your cholesterol, steam your broccoli -- that helps it lower your levels more. Raw broccoli has cancer-fighting compounds, though. In a part-by-part breakdown, the florets have a few more nutrients than the stalks. And the leaves, which most people throw out, have some nutrients not found in either the stem or the florets.

Avocados Are Fruits

Avocados have seeds, so that makes them fruits. They have a lot of fat, but it’s the good kind that lowers cholesterol. The creamy fruit also helps your body absorb nutrients in other produce, like tomatoes. So toss some diced tomatoes into your next batch of guacamole.

Potatoes Top Bananas in Potassium

We need potassium to help strengthen our muscles and control our blood pressure. Bananas are high in it, but they aren't the best source. Why not try a spud instead? Potatoes have more potassium. They don't have any fat and are a good source of vitamins and iron, too.

Tomatoes Are Fruits and Veggies

Tomatoes are fruits. But, according to law, they're vegetables. Here's the juicy backstory: In the 1800s, New York’s port taxed veggies, but not fruits. An importer wanting to cut costs went to court saying his tomatoes were fruits. The case went all the way to the Supreme Court, which ruled that, in “common language,” produce often served with meats or fish is a vegetable. So, the man had to pay tomato tax.

Figs Match Milk in Calcium

Trying to get more calcium? Instead of pouring another glass of milk, you could reach for the fruit bowl. Figs are high in calcium. A cup of dried ones has as much calcium as the same amount of milk. And unlike the cool drink, figs are also a great source of fiber. But don’t overdo it. They pack a lot of sugar and calories.

Blackberries Aren’t Really Berries

Don't let their names fool you. In the plant world, blackberries, raspberries, and even strawberries aren't berries at all, but clumps of tiny individual fruits that grew together. Even by other names, they'd still taste as sweet, though.

Kiwis Beat Oranges in Vitamin C

Ounce for ounce, kiwis pack the biggest nutritional punch of any fruit in your produce aisle. They have twice the vitamin C of an orange, and they’re another high-potassium, low-salt alternative to bananas. They’re packed with other vitamins, minerals, and heart-healthy nutrients, too.

Apples Are Cousins of Roses

Apples are a good source of fiber and vitamin C. As you take a bite of one, do you notice a sweet smell? Apples, pears, cherries, and plums are just some of the fruits that come from the same family tree as the rose. Try using dried apple slices to make a sweet-smelling potpourri.

Tiny Carrots Aren’t Really 'Babies'
Those cute little bagged carrots in the grocery store aren’t baby veggies. They’re cut from full-grown varieties that are sweeter and thinner than traditional carrots. When they turn a bit white, they’re just drying out. But if they’re slimy, it’s time to throw them out. Aside from being convenient, they're vitamin-rich like full-size varieties.

Long Term Weight Loss

You want to lose weight and keep it off for good. These five strategies will help you do just that.

1. Set the Right Goals

Most people trying to lose weight only focus on their ultimate goal: dropping pounds. But it's important not to lose sight of the diet and exercise changes that will get you there. Choose two or three diet and exercise goals at a time that you are willing to take on. And make sure they are specific and realistic.

For example, "exercise more" is a wonderful goal, but it's not specific. "Walk 5 miles every day" is specific and measurable. But is it realistic if you're just starting out?

 "Walk 30 minutes every day" is better, but what happens if work or weather interferes? "Walk 30 minutes for 5 days each week" is specific and realistic.

2. Know Your Triggers

Are there situations that make you want to eat more? Start noticing them. For example, you may learn that you're more likely to overeat while you're bored or stressed. Then figure out ways to get around those triggers. Do something else to soothe your stress, for instance. Also, you might want to put treats away. You're more likely to eat them if they're visible and easy to get to.

3. Fill Up on Food

That's right: You should feel full. But how you do that might surprise you. It's mostly about time: 15 minutes, to be specific. You need at least that much time to feel full. So eat slower, giving your brain enough time to notice that you've eaten. What you eat can also help. Think fiber (like fruits and veggies) to fill up. Another trick is to use smaller plates so that small portions do not appear too small. Also, changing your eating schedule can help you reach your goal, especially if you tend to skip or delay meals and overeat later.

4. Reward Weight Loss Success (but Not With Food!)

A good reward is something that is desirable, timely, and depends on meeting your goal. Rewards may include treating yourself to a movie or massage, taking an afternoon off from work, or giving an hour of time to yourself. Keep in mind that many small rewards, given for meeting small goals, can work better than bigger rewards for long, difficult goals.

5. Keep Track of Your Progress

Jot down things like how much you exercise and what you eat. There are many apps that can help.

Doing this can really open your eyes to what you are doing and what you need to do to meet your weight loss goals.

The Beauty Benefits of Natural Oils

Why Try Natural Oils?

They are touted as alternatives to condition hair, moisturize skin, fight acne, and strengthen nails. Take a stroll down the beauty aisle of your drugstore and you’ll find them in many products. Do they work? You might need to experiment. Everyone’s skin is different, and it comes down to trial and error.

Marula

Made from the fruit of the marula tree, which is native to South Africa, this oil is rich and hydrating. It’s full of fatty acids, which dermatologists say soothe dry skin. It absorbs quickly and won’t leave you shiny or greasy.

Tea Tree

Red, inflamed breakouts happen when bacteria gets trapped inside your pores. Research shows that tea tree oil helps zap that bacteria. In one trial, it beat a placebo gel (which has no active ingredients) at treating acne and calming inflammation. Another study found that it was as effective as benzoyl peroxide, a common ingredient in over-the-counter zit remedies.

Argan

Sometimes called “liquid gold,” argan oil is rich in antioxidants called polyphenols, which can fight the effects of aging. Dermatologists also say its omega-3 fatty acids boost collagen growth and plump up your skin. It doesn’t matter if you have a dry, oily, or normal skin type.

It also conditions hair, but doesn’t weight it down or make it feel greasy. You can still use your other hair care products, too.

Chamomile and Peppermint

You probably think of chamomile as a relaxing tea, but the oil from this daisy-like plant can also calm your skin. Skin specialists call it an anti-inflammatory and an antiseptic, which cuts down on redness, irritation, and the chance of infection. Peppermint oil has the same soothing properties.

Coconut

Dry, cracked skin is more likely to get infected, irritated, and have allergic reactions. Coconut oil protects and moisturizes it, and soothes the scaly, rough patches that go along with common conditions like eczema, too.

Rosehip and Carrot

You’ll find vitamin A in lots of skin care products. It’s a “retinoid,” a chemical that helps replace old skin cells with new ones and make collagen, which can ease color changes from scarring and stretch marks. Two oils that are particularly rich in vitamin A: rosehip seed and carrot.

Rosemary and Castor

Want to plump up your ponytail? Does your scalp show more than it used to? Rosemary oil may help you get a thicker, shinier mane. In one study, 6 months of treatment worked as well as 2% minoxidil against androgenetic alopecia, a common form of hair loss in men and women. And it was less likely to cause an itchy scalp.

Castor oil is another home remedy said to thicken brows and lashes. Before you try it, ask your doctor if it’s safe, since it would go near your eyes. The jury’s still out as to whether it really works.

Olive and Avocado

Got thin or brittle nails? For a simple, all-natural solution, dab a little olive or avocado oil on them before bed. The oils will soak in overnight and nourish with good-for-you fatty acids. You can use other types of oil for this, too.

Sesame
Could you replace your mouthwash with oil? It’s trendy, but oil pulling, or rinsing out your mouth with oil, is a generations-old remedy for healthy teeth and gums. Research shows it might help. Recent international studies found that swishing with sesame oil (coconut and sunflower work, too) can cut plaque and gingivitis. It may also wash away the microorganisms that cause bad breath.

8 Benefits about Coconut Water You Didn't Know About

Coconut water is actually the juice present inside the interior cavity or endosperm of young, tender coconut. Its water is one of the nature’s most refreshing drinks, consumed worldwide for its nutritious and health benefiting properties.

The water is actually obtained by opening a tender, green, healthy, and undamaged coconut. Inside, it's clear liquid is sweet, and sterile and composed of unique chemicals such as sugars, vitamins, minerals, electrolytes, enzymes, amino acids, cytokine, and phyto-hormones. In general, young and slightly immature coconuts gathered from the coconut tree after they reach about 5-7 months of age for the purpose of reaping its drink.

Botanically, coconut plant belongs to the Arecaceae family of palm trees, and has the scientific name: Cocos nucifera.

Each coconut may contain about 200 to 1000 ml of water depending upon cultivar type and size. Any nuts younger than five months of age tend to be bitter in taste and devoid of nutrients. In contrast, mature coconuts contain less water, and their endosperm thickens quickly into white edible meat (kernel). Coconut milk obtained from the meat, therefore, should not be confused with coconut water.

Coconut palm flourishes well under the costal tropical environments. A coconut tree may yield several hundreds of tender nuts each season. Different species of coconut palms are grown all over the tropics. Naturally, their taste and flavor of water show variations according to saline content in the soil, distance from seashore, climate, etc.

Health benefits of coconut water

1. Coconut water is a very refreshing drink to beat tropical summer thirst. Its liquid is packed with simple sugars, electrolytes, and minerals to replenish dehydration conditions inside the human body.
2. Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water found to have significant anti-ageing, anti-carcinogenic, and anti-thrombotic (anti-clot formation) effects.
3. Coconut water has been generally offered to patients with diarrhea in many tropic regions to replace the fluid loss from the gastrointestinal tract and to reduce the need for hospitalisation. The osmolarity of tender coconut water is slightly greater than that of WHO recommended ORS (Oral Rehydration Therapy) solution. Presence of other biological constituents like amino acids, enzymes, minerals, and fatty acids may account for this higher osmolarity. Nonetheless, unlike WHO-ORS, its water is very low in sodium and chlorides, but rich in sugars and amino acids. This well-balanced fluid composition, along with much-needed calories, would be an ideal drink instead of any other kind of soft drink beverages available in the markets to correct dehydration conditions.
4. Coconut water is composed of many naturally occurring bioactive enzymes such as acid phosphatase, catalase, dehydrogenase, diastase, peroxidase, RNA-polymerases etc. In effect, these enzymes help in the digestion and metabolism.
5. Despite being very light in consistency, its water proportionately has better composition of minerals like calcium, iron, manganese, magnesium, and zinc than some of the fruit juices like oranges. (Compare the mineral composition of oranges).
6. Its liquid is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that the human body requires them from external sources to replenish.
7. Coconut water carries a very good amount of electrolyte potassium. 100 ml of water has 250 mg of potassium and 105 mg of sodium. Together, these electrolytes help replenish electrolyte deficiency in the body due to diarrhea (loose stools).
8. Further, fresh coconut water has a small amount of vitamin-C (Ascorbic acid); It provides about 2.4 mg or 4% of RDA. Vitamin C is a water-soluble ant-oxidant.

Secret Ways to Brighter, Whiter Teeth

Have your pearly whites lost their luster because of dingy gray or yellow stains? Stained teeth can occur as we age, but some common foods, drinks, and even mouthwashes can stain teeth. Do-it-yourself remedies can help whiten teeth, and avoiding substances that stain teeth can stop further discoloration. Use these secrets to whiter teeth to restore your bright smile.

Do-It-Yourself Teeth Whitening

You may be able to get rid of superficial stains by yourself. A number of at-home tooth-whitening products -- kits, strips, and toothpastes -- may lighten stains. There are even some old-fashioned remedies you can try. Tooth-whitening products available on drugstore shelves use mild bleach to brighten yellow teeth. Toothpastes use abrasives and chemicals to remove surface stains. For deep stains, you may need a dentist's help.

Tooth-Whitening Kits

A home tooth-whitening kit contains carbamide peroxide, a bleach that can remove both deep and surface stains and actually changes your natural tooth color. If you have coffee-stained teeth, a tooth-bleaching kit can help. With some kits, you apply a peroxide-based gel (with a small brush) to the surface of your teeth. In other kits, the gel is in a tray that molds to the teeth. The tray must be worn daily (for 30 to 45 minutes) for a week or more.

Home Whitening Strips

Tooth-whitening strips will help get rid of tooth stains. These strips are very thin, virtually invisible, and are coated with a peroxide-based whitening gel. You wear them a few minutes daily for a week or more. Results are visible in just a few days, and last at least a year. The results with strips are not as dramatic as with whitening kits, but the strips are easy to use and pretty much foolproof.

Whitening Toothpastes

How to get stains off your teeth? Over-the-counter toothpastes, gels, and liquids help remove some surface stains. Many of these products contain mild abrasives, chemicals, or polishing agents. Unlike bleaches, they don't change the natural color of teeth.

Home Remedies for Whiter Teeth

Some people still prefer the age-old home remedy of baking soda and a toothbrush to gently whiten teeth at home. Also, some foods such as celery, apples, pears, and carrots trigger lots of saliva, which helps wash away food debris on your teeth. Chewing sugarless gum is a tooth-cleansing action and also triggers saliva. A bonus from all that saliva: It neutralizes the acid that causes tooth decay. With teeth, more saliva is better all around.

Tooth Whitening and Dental Work

Approach tooth whitening with caution if you have lots of dental veneers, bonding, fillings, crowns, and bridges. Bleach will not lighten these manufactured teeth -- meaning they will stand out among your newly whitened natural teeth. In order to match your whiter teeth, you may need to investigate new dental work, including veneers or bonding.

Preventing Teeth Stains

As we age, the outer layer of tooth enamel wears away. The underlying layer, called dentin, is yellower. That's why it's important to try to avoid staining teeth in the first place, especially after whitening. If you take care with foods and drinks that discolor teeth, the results of whitening may last up to one year. Whitening teeth too often could make them look translucent and blue, so you'll want to maintain your new smile.

To Keep Teeth White, Don't Light Up

Not only is it bad for your health, smoking is one of the worst offenders when it comes to staining teeth. Tobacco causes brown stains that penetrate the grooves and pits of tooth enamel. Tobacco stains can be hard to remove by brushing alone. The longer you smoke, the more entrenched the stains become. Smoking also causes bad breath and gingivitis (gum disease), and increases the risk of most types of cancer.

Foods that Cause Teeth Stains

There's another reason to watch what you eat. Some common foods can discolor teeth. Here's an easy way to tell if a food might be at fault: Anything that can stain a white cotton T-shirt can stain teeth, say dentists. Coffee stains teeth, for example. Other top offenders are beverages such as tea, dark sodas, and fruit juices. These teeth stains develop slowly and become more noticeable as we age.

Think As You Drink

They may be packed with disease-fighting antioxidants, but a glass of red wine, cranberry juice, or grape juice also stains teeth easily. That doesn't mean you should give them up, but remember to rinse your mouth after you drink. These aren't the only teeth-staining foods to be aware of.

More Foods That Stain Teeth

The deep color of these fruits and veggies gives them their nutritional punch. But blueberries, blackberries, and beets leave their color on teeth as well. Eat up for your health, and prevent tooth stains by brushing teeth immediately after eating or rinsing your mouth with water.

Sports Drinks Tough on Teeth?

While all sweetened drinks are bad for teeth, some energy and sports drinks may be worse, according to one study in General Dentistry. Researchers found that these drinks -- as well as bottled lemonade -- may erode tooth enamel after long-term use. The result is thin, translucent, discolored teeth. To prevent tooth erosion is don't sit and sip these drinks for a long time, and rinse your mouth with water when you finish drinking.

Medications That Can Stain Teeth

The antibiotic tetracycline causes gray teeth in children whose teeth are still developing. Antibacterial mouthwashes that contain chlorhexidine or cetylpyridinium chloride can also stain teeth. Some antihistamines, antipsychotic drugs, and blood pressure medications cause tooth stains, as can iron and excess fluoride. If bleaching doesn't help, ask your dentist about dental bonding, in which a tooth-colored material is applied to teeth.

Don't Forget Daily Maintenance

One simple strategy can help maintain white teeth: brush. Brush at least twice and floss at least once daily. Even better, brush after every meal and snack. Brushing helps prevent stains and yellow teeth, especially at the gum line. Both electric and sonic toothbrushes may be superior to traditional toothbrushes in removing plaque and surface stains on teeth.

Open Wide and Say 'Whiter Teeth!'

See your dentist for regular checkups and professional cleaning. The abrasion and polishing methods dentists use can remove many teeth stains caused by food and tobacco.

10 Foods that Makes Your Hair Healthier

1. Salmon for Shine

Fish like salmon, sardines, and mackerel are packed with healthy omega-3 fatty acids. Your body can't make these healthy fats, so you have to get them from food or supplements. They help protect you from disease, but your body also needs them to grow hair and keep it shiny and full.

2. Grow With Greek Yogurt

It’s packed with protein, the building block of your locks. Greek yogurt also has an ingredient that helps with blood flow to your scalp and hair growth. It’s called vitamin B5 (known as pantothenic acid) and may even help against hair thinning and loss. You may recognize pantothenic acid as an ingredient on your hair and skincare product labels.

3. Spinach to Battle Brittle Hair

Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn't break. Want to mix it up a little? Kale is another great green choice.

4. Guava to Prevent Breakage

This tropical fruit brims with vitamin C. It protects your hair from breaking. One cup of guava has 377 milligrams of vitamin C. That's more than four times the minimum daily recommended amount. Bonus!

5. Iron-Fortified Cereal to Prevent Loss

Getting too little iron can lead to hair loss. But you can find this important nutrient in fortified cereal, grains, and pastas, and in soybeans and lentils. Beef, especially organ meats like liver, have lots of it. Shellfish and dark leafy greens do too.

6. Lean Poultry for Thickness

When you don't get enough protein, hair growth "rests." Since it stops and older hairs fall out, you can have hair loss. To get protein from meat, pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.

7. Sweet Potatoes to Fight Dull Locks

Have dry hair that's lost its shine? Sweet potatoes are filled with a good-for-you antioxidant called beta carotene. Your body turns beta carotene into vitamin A. That helps protect against dry, dull hair. It also encourages the glands in your scalp to make an oily fluid called sebum that keeps hair from drying out. You can also find beta carotene in other orange vegetables like carrots, pumpkin, cantaloupe, and mangoes.

8. Cinnamon for Circulation

Sprinkle this spice on your oatmeal, toast, and in your coffee. It helps with blood flow, also called circulation. That's what brings oxygen and nutrients to your hair follicles.

9. Eggs for Growth

Your protein and iron bases are covered when you eat eggs. They're rich in a B vitamin called biotin that helps hair grow. Not having enough of this vitamin can lead to hair loss. Biotin also helps strengthen brittle fingernails.

10. Oysters for Fullness

These are rich in zinc. When you don't have enough of this mineral in your diet, you can have hair loss even in your eyelashes. Cells that build hair rely on zinc to help them work their hardest. You can also find this mineral in beef, crab, lobster, and fortified cereal.