Superberry Choc Tarts

 

With chocolate ganache engineered from nourishing avocado and a host of wholefood ingredients, these dairy- and gluten-free Superberry Choc Tarts are a clean twist on Christmas dessert.

What you’ll need (makes 6)

• 2 cups (200 g) desiccated coconut
• 1 cup (150 g) raw almonds
• 14 pitted medjool dates
• 1⁄3 cup (65 g) coconut oil
• Pinch of salt

Chocolate Ganache

• 2 avocados
• ½ cup (60 g) cacao powder
• ½ cup (125 ml) pure maple syrup
• 4 pitted medjool dates
• 1 tbsp maca powder
• 1 tsp vanilla extract

Toppings

• 1 ½ cups (180 g) raspberries
• 2 tbsp chia seeds
• 2 pitted medjool dates
• 1 tbsp beetroot powder
• 1 tbsp acai berry powder

What you'll do

Put coconut, almonds, dates, coconut oil, dates and salt in a food processor. Process well until combined. Firmly press mixture onto base and sides of six small tart tins. Place in fridge to set.

To make the topping, blend raspberries, chia seeds and dates in a high-powered blender until smooth. Pour the mixture into a bowl and stir through beetroot powder and acai berry powder. Set aside to thicken for 10 minutes.

Meanwhile, to make the chocolate ganache, scoop avocado flesh into cleaned blender with remaining ingredients and blend until smooth.

Spoon ganache into tart shells and add topping. Place in fridge to set for at least one hour. Enjoy!

Recipe and words by Kristy Celoni from The SuperFoods Kitchen.

 

 

 

 

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The Truth About 7 Old Wives’ Tales About Food

Photo: Getty Images

Throughout my years as a sports nutritionist several athletes have asked whether they should avoid eating turkey on game days because it might make them sleepy. I’m also regularly asked things, like, “Do spicy foods really boost metabolism?” or “Do I really need eight glasses of water a day?” It seems there are a number of eating and drinking wives tales many people still wonder about, including some that are particularly relevant this time of year, like those dealing with colds and hangovers. To set the record straight on seven food-focused notions check out my roundup below. You may be surprised by which beliefs are solid, which are rooted in truth but often exaggerated, and which are just flat-out false.

RELATED: 10 Winter Health Myths Busted

Myth: Turkey makes you sleepy

This myth stems from the fact that turkey contains tryptophan, an amino acid that ups the brain chemical serotonin, used to make melatonin, which are both helpful for sleep. But the truth is the connection isn’t quite that simple or direct. First, turkey isn’t unique in its tryptophan content. The amino acid is also found in chicken, as long with other meats, fish, dairy, and eggs (and you probably haven’t felt sleepy after an omelet).

Without a hefty helping of carbohydrates, which make tryptophan more available to your brain, you probably won’t feel sleepy.

The real reason turkey has been tagged as a snooze inducer is because Thanksgiving (aka Turkey day) is a day of overeating for most people. Stuffing yourself with too much food diverts blood flow to your gut, which is the real brain drainer and energy zapper. So if you want to feel alert go ahead and eat some lean turkey, as long as it’s part of a balanced meal and not super-sized.

Fact: Chicken soups helps with a cold

This one has science on its side. A famous 2000 study from the University of Nebraska Medical Center found that chicken soup has an anti-inflammatory effect, which may help ease pain or discomfort.

Chicken soup can also speed up the movement of mucus through the nose to relieve congestion. While cold beverages can slow the draining of mucous secretions, hot liquids thin them, so they’ll drain faster, which provides some relief. In addition, you tend to lose more fluid when you’re sick, from perspiration, or coughing, and the salt from soup can help keep you hydrated because it triggers water retention. If you don’t eat chicken, a veggie soup will do nicely, and either way adding veggies is a smart way to boost your nutrient intake and bolster immunity.

RELATED: 22 Ways to Survive Cold and Flu Season

Myth: Alcohol helps you sleep

There have been more than 25 studies published about alcohol’s impact on sleep, and while it’s true that alcohol tends to reduce the amount of time it takes to fall asleep, it also disrupts overall sleep, particularly important REM sleep, which is mentally restorative.

And the more you drink, the worse the impact.

If you have trouble sleeping be sure to cut off caffeine at least six hours before bed, keep your room cool, dark, and quiet, and instead of a glass of wine try even five minutes of meditation, deep breathing, or progressive relaxation (focusing on relaxing your body, starting with the tips of your toes, up to the top of your head), either before bed, or after you’ve tucked in.

Myth: Hair of the dog helps a hangover

While imbibing in the a.m. may help temporarily, you’ll rebound right back to hangover symptoms, and probably even intensify them. Having another drink forces your body to prioritize metabolizing the new alcohol, so you get a brief reprieve from the chemical aftermath of the previous night’s cocktails. But as soon as the new alcohol gets processed, you’re back where you started, except this time with even more toxins in your system. While preventing a hangover is your best bet, if you’ve already done the damage the true remedies are time, rest, and lots of H2O. Adding some electrolytes may also help with hydration, which is why pickle juice and coconut water are often cited as hangover helpers.

RELATED: 7 Ways to Keep Alcohol From Ruining Your Diet

Fact: A spoonful of honey is good for coughs

Honey contains natural anti-inflammatory and anti-microbial substances. In fact, in one study, more than 100 children with upper respiratory tract infections were given either a honey flavored cough suppressant, nothing, or up to two teaspoons of pure honey before bed. The real honey not only reduced nighttime coughing and improved sleep, but it was just as effective as the over the counter medication.

Next time your throat hurts, ease the discomfort by mixing a little honey with warm water and lemon, or simply swallow honey straight from the spoon. (Note: Due to the risk of infant botulism, never give honey to a child younger than age of one.)

RELATED: 10 Ways to Soothe a Sore Throat

Myth: Spicy foods cause ulcers

We now know that ulcers aren’t caused by worrying, or eating spicy foods that “burn holes” in your stomach. Eighty to 90% of ulcers are caused by H. pylori bacteria, and as a result are treated with antibiotics.

That said, if you’re currently being treated for an ulcer avoiding spicy foods is a good idea until it has healed. But in general, having chili peppers in your diet may offer a number of health benefits, including boosting metabolism, thinning the blood, which lowers the risk of stroke, reducing the risk of certain cancers, supporting immunity, and reducing inflammation, a known trigger of premature aging and chronic disease.

RELATED: 14 Foods That Make You Look Older

Fact: Drinking water helps you lose weight

While it’s not true that you lose weight with every sip of water you drink there have been published studies to support the connection between water and weight management. One found that when adults downed two cups of water right before eating a meal they ate between 75 and 90 fewer calories. A second study, conducted by the same researchers, found that when two groups of people followed the same calorie-controlled plan for 12 weeks, those who drank two cups of water before meals lost about 15.5 pounds, compared to about 11 pounds in the non-water drinking group.

Plus, there is some research to show that water offers a slight metabolic boost. One German study found that drinking 16 ounces (2 cups) of water upped calorie burning by 30%. The effect was triggered within 10 minutes and sustained for over an hour. And while the impact was small, in terms of the total extra number of calories burned, day after day those little boosts can add up.

RELATED: 6 Weird Diet Tricks That Actually Work

What’s your take on this topic? Chat with us on Twitter by mentioning @goodhealth and @CynthiaSass.

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Yankees, previously consulted for three other professional sports teams, and is board certified as a specialist in sports dietetics. Sass is a three-time New York Times best-selling author, and her brand new book is Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Connect with her on Facebook, Twitter and Pinterest.

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Singing Hits a High Note for Folks With Early Dementia

THURSDAY, Dec. 17, 2015 (HealthDay News) — Here’s something to croon about: Singing can boost the brain function and mood of people with early stage dementia, Finnish researchers report.

The study included 89 people with mild to moderate dementia. For 10 weeks, they were either coached in singing, listened to familiar songs, or received standard care from their caregivers.

Those in the singing group showed improvements in memory, thinking skills and the ability to find their way around. This was especially true for those younger than 80 with mild dementia, the study found.

Listening to music provided these benefits only to those with more advanced dementia, the study authors said.

Both singing and listening to music helped reduce depression in patients, especially those with mild Alzheimer’s disease, the researchers said.

Whether a person had sung or played a musical instrument earlier in life did not influence the benefits of the music therapy, according to the study published Dec. 10 in the Journal of Alzheimer’s Disease.

“Given the increasing global prevalence and burden of dementia and the limited resources in public health care for persons with dementia and their family caregivers, it is important to find alternative ways to maintain and stimulate cognitive, emotional, and social well-being in this population,” said study leader Teppo Sarkamo, of the University of Helsinki.

“Our findings suggest that musical leisure activities could be easily applied and widely used in dementia care and rehabilitation,” Sarkamo said in a journal news release. “Especially stimulating and engaging activities, such as singing, seem to be very promising for maintaining memory functioning in the early stages of dementia.”

More information

The American Academy of Family Physicians has more about dementia.

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These Bridal Ads Featuring a Plus-Size Model Are Beautiful

Photo: David’s Bridal

Buying a wedding dress can be one of the most exciting, but also stressful, times in a woman’s life. Of course everyone wants to look their best on the day they tie the knot, but when you’re worried you’ll never look like the stick-thin beauties in the bridal magazines, you know you’ve got a problem. That’s the thinking behind David’s Bridal’s latest ad campaign featuring plus-size model Mercy Watson.

Watson happens to be the same size as the bridal behemoth’s average costumer—a size 14. Various shots show the model posing in gowns at famous London landmarks including the Embankment, Parliament, and the Orangery in Kensington Palace.

“We are proud that these images further reinforce our commitment to helping every bride-to-be find the gown of her dreams, regardless of her shape, style or budget and are thrilled to have had the opportunity to work with a model as beautiful as Mercy,” Trevor Lunn, senior vice president and CCO of David’s Bridal said in a statement provided to Health and other outlets.

RELATED: Why I’m NOT Going on a Crazy Wedding Diet

Check out the other shots below.

Photo: David’s Bridal

RELATED: This Woman’s Wedding Photos Gave Her a Weight Loss Wake Up Call

Photo: David’s Bridal

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Smoking Bans Beat Cigarette Taxes to Help Smokers Quit: Study

THURSDAY, Dec. 17, 2015 (HealthDay News) — Cigarette bans and high taxes both reduce smoking rates, but bans may have one important advantage, a new study suggests.

Researchers found that bans were most effective at limiting smoking among casual users — those who smoke less than a pack a day — while high taxes had the most impact on people who smoked more than a pack a day.

“Both taxes and bans have their place. But bans might stop casual smokers from becoming heavy tobacco users,” study author Mike Vuolo, an assistant professor of sociology at Ohio State University, said in a university news release.

“If you think of casual smoking as the beginning of the path to addiction, then bans might be the way to go,” he added.

“There’s a lot of evidence that casual, social smokers are influenced by their environment. If they can’t smoke inside with their friends at a restaurant or bar, they may choose not to smoke at all,” Vuolo said.

The study included more than 4,300 people aged 19 to 31 in 487 cities who were interviewed every year between 2004 and 2011. The researchers found that combining smoking bans with high taxes on cigarettes didn’t reduce overall smoking rates more than either of the approaches alone.

The percentage of participants who lived in a city with a comprehensive smoking ban rose from almost 15 percent to almost 59 percent during the study period, and average taxes increased from 81 cents to $1.65 a pack.

People in cities with smoking bans were 21 percent less likely to be current smokers than those who lived in cities without bans, the investigators found.

The highest smoking rates were in cities with no smoking bans and low or no taxes on cigarettes, according to the study published online Dec. 17 in the American Journal of Public Health.

The findings show that while smoking bans and high taxes are effective in different ways, they both help reduce smoking rates, Vuolo said.

“The worst case is not having bans or taxes,” he concluded.

More information

The American Cancer Society offers a guide to quitting smoking.

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Researchers Uncover Different Variations of MERS Virus

THURSDAY, Dec. 17, 2015 (HealthDay News) — Five variants of the deadly Middle East respiratory syndrome (MERS) coronavirus have circulated between people and camels, a new study finds.

Meanwhile, a second study reported that an experimental vaccine for camels showed promise.

Several outbreaks of MERS have occurred in the Middle East and South Korea in recent years. About 35 percent of people who contracted the virus died, the researchers said.

Arabian camels are the most common host for the virus and one of the most likely sources of infection in people, the study authors said. The virus can mutate in camels and then be passed to humans, but little was known about how common the virus is in camels or how it’s transmitted to people.

For the study, researchers collected samples from more than 1,300 camels in Saudi Arabia — which has had the highest number of MERS cases. The investigators found that 12 percent of the animals were infected.

Genetic analysis of the samples revealed five variants of the virus, according to the team led by Jamal Sabir from King Abdulaziz University in Jeddah, Saudi Arabia. All of the variants contained evidence of human and camel MERS, which makes it easier to pass the infection between the two species, the researchers explained.

The findings suggest that there will be more variations in the future, the study authors said. They also concluded that preventing animal-to-human transmission is the best way to reduce the threat from the virus.

In the second study, researchers found that within three weeks after receiving an experimental vaccine, camels developed detectable levels of antibodies against MERS.

When infected with the virus, the vaccinated camels developed only mild symptoms and had much lower levels of the virus than camels that did not receive the vaccine, the researchers said.

Findings from both studies were published Dec. 17 in Science.

More information

The World Health Organization has more about MERS.

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Scientists Link Brain Chemical to Autism

THURSDAY, Dec. 17, 2015 (HealthDay News) — Scientists say they’ve discovered a specific chemical in the brain they believe is linked to autism.

The Harvard University researchers found that autistic behavior is associated with a breakdown in the signaling pathway used by a major inhibitory neurotransmitter called GABA.

“This is the first time, in humans, that a neurotransmitter in the brain has been linked to autistic behavior. This theory — that the GABA signaling pathway plays a role in autism — has been shown in animal models, but until now we never had evidence for it actually causing autistic differences in humans,” study leader Caroline Robertson said in a university news release.

The study was published Dec. 17 in the journal Current Biology.

In the study, Robertson’s team used brain imaging plus a visual test known to trigger different reactions in the brains of people with autism and those without the disorder. They believe that similar tests could be used to screen young children for autism.

While GABA has long been suspected of being a factor in autism, there was no proof until now, the researchers said.

“Autism is often described as a disorder in which all the sensory input comes flooding in at once, so the idea that an inhibitory neurotransmitter was important fit with the clinical observations,” Robertson said.

“In addition, people with autism often have seizures — there is a 20 to 25 percent comorbidity [when two conditions are present in a patient] between autism and epilepsy — and we think seizures are runaway excitation in the brain,” she added.

While the finding improves understanding of autism and could lead to new treatments that target the GABA pathway, it is only one piece of the autism puzzle, the researchers said.

“I’m excited about this study, but there are many other molecules in the brain, and many of them may be associated with autism in some form,” Robertson said. “We were looking at the GABA story, but we’re not done screening the autistic brain for other possible pathways that may play a role. But this is one, and we feel good about this one.”

Two autism experts were cautiously optimistic about the findings.

“The authors make extraordinary claims about the role of GABA in autism,” said Alycia Halladay, chief science officer for the Autism Science Foundation. “However, if this theory holds true in other independent studies, it might lead to new ways to help some of the symptoms of autism spectrum disorders.”

Dr. Matthew Lorber directs child and adolescent psychiatry at Lenox Hill Hospital in New York City. He noted that “the causes of autism have remained a mystery with many disproven theories since the late 1930s. There has been a lot of recent discussion about the role GABA plays, and this most recent study is showing less GABA activity in the brain of humans with autism.”

He said the new research may be an added piece to the puzzle, but the overall origins of autism remain elusive.

“Although we do not have an answer to the actual cause of this disease, it is further evidence that the mystery of autism may have connections to the neurotransmitter GABA, and should motivate further research into this part of the scientific mystery,” Lorber said.

More information

The U.S. National Institute of Neurological Disorders and Stroke has more about autism.

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Parents Keep Too Tight a Leash on Teens’ Health Care: Survey

THURSDAY, Dec. 17, 2015 (HealthDay News) — Too much parental involvement means that many American teens aren’t learning how to manage their own health care, new survey results suggest.

“The majority of parents are managing teens’ health care visits, and their teens may be missing out on valuable opportunities to learn how to take ownership of their own health,” said Sarah Clark, associate director of the C.S. Mott Children’s Hospital National Poll on Children’s Health at the University of Michigan.

“Having teens take the lead in responsibilities like filling out their own paperwork, describing their health problems, and asking questions during adolescence helps them gain experience and confidence in managing their health,” Clark said in a university news release.

Researchers questioned more than 1,500 parents of teens aged 13 to 18 years. Only one-third of parents said their teens had private discussions about their health with a doctor. And less than 10 percent said their teens can complete their health history form on their own.

Nearly 40 percent of parents surveyed said they alone — not their teen — would ask a doctor about health concerns, and only 15 percent of parents said their teen would speak on their own with a doctor about physical or emotional problems.

“Speaking with the doctor privately is important, not only to give teens a chance to disclose confidential information, but also to provide the opportunity for them to be an active participant in their own health care, without a parent taking over,” Clark added.

“Parents’ top reason for handling different aspects of the health care visit is that their teen would not be comfortable talking about these subjects — which may stem from the fact that they aren’t getting much practice,” she said.

Clark acknowledged that parents are naturally concerned about their child’s health and that letting their teens become independent in a health setting can be difficult. “But with parents’ guidance, these early opportunities will help teens prepare to navigate the health care system and take responsibility for their own health as they get older,” she said.

Clark suggested some ways parents can hand the medical reins over to their teenager. Before an appointment, encourage teens to write down any health issue or questions they have. When you arrive at the doctor’s office, have your teen check in at the registration desk and complete forms.

During the appointment, wait to speak so that your teen has time to explain any problems or ask questions, she advised.

More information

The U.S. National Institute of Diabetes and Digestive and Kidney Diseases explains how teens can take charge of their health.

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More Than Half of U.S. States Not Well Prepared for Disease Outbreaks: Study

THURSDAY, Dec. 17, 2015 (HealthDay News) — More than half of U.S. states are poorly prepared to respond to infectious disease outbreaks, a new report says.

Twenty-eight states and Washington, D.C. did not pass muster for preventing, detecting, diagnosing and responding to such outbreaks, researchers found.

They added that the United States must boost efforts to protect Americans from new threats such as Middle East respiratory syndrome coronavirus (MERS-CoV) and antibiotic-resistant superbugs, along with resurging diseases such as tuberculosis, whooping cough and gonorrhea.

Delaware, Kentucky, Maine, New York and Virginia tied for the top score, achieving eight of 10 indicators of preparedness. They were followed by: Alaska, California, Maryland, Massachusetts, Minnesota and Nebraska at seven of 10; and Arkansas, Illinois, Iowa, New Hampshire, New Jersey, New Mexico, North Carolina, North Dakota, Vermont, West Virginia and Wisconsin at six out of 10.

Due to their scores, the following states were considered not adequately prepared for infectious outbreaks: Arizona, Colorado, Connecticut, Georgia, Hawaii, Mississippi, Missouri, Montana, Pennsylvania, Rhode Island, Texas and Washington scored five of 10. Alabama, District of Columbia, Florida, Indiana, Louisiana, Nevada, South Carolina, South Dakota, Tennessee and Wyoming scored four of 10; Idaho, Kansas, Michigan, Ohio, Oregon and Utah scored three of 10, and Oklahoma finished last at two out of 10.

The categories included health care-association infections, childhood vaccinations, flu vaccinations, hepatitis C and HIV/AIDS, food safety, antibiotic-resistant superbugs and the ability to deal with emerging infectious disease threats.

The report, released Dec. 17 by the Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation, also included a number of recommendations for improving preparedness for dealing with infectious diseases.

“The overuse of antibiotics and underuse of vaccinations, along with unstable and insufficient funding have left major gaps in our country’s ability to prepare for infectious disease threats,” said Jeffrey Levi, executive director of TFAH.

“We cannot afford to continue to be complacent. Infectious diseases — which are largely preventable — disrupt the lives of millions of Americans and contribute to billions of dollars in unnecessary health care costs each year,” he said in a news release from the two groups.

Paul Kuehnert, a Robert Wood Johnson Foundation director, said, “America’s investments in infectious disease prevention ebb and flow, leaving our nation challenged to sufficiently address persistent problems.

“We need to reboot our approach so we support the health of every community by being ready when new infectious threats emerge,” he said.

More information

The World Health Organization has more on infectious diseases.

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Type 2 Diabetes May Raise Dementia Risk, Especially in Women: Study

By Maureen Salamon
HealthDay Reporter

THURSDAY, Dec. 17, 2015 (HealthDay News) — Women with type 2 diabetes may be at risk of developing a type of dementia resulting from damaged or blocked blood vessels to the brain, a new research review suggests.

Analyzing data from nearly 2.5 million participants in 14 studies, an international team of scientists found that women with type 2 diabetes may have a nearly 20 percent higher risk of developing vascular dementia than men with diabetes. Vascular dementia is characterized by memory, thinking and language difficulties due to reduced blood flow to the brain, according to the Alzheimer’s Association.

But the risk for any form of dementia was the same for both sexes — about 60 percent higher for diabetics than for people without the disease, according to the research, published online Dec. 17 in the journal Diabetes Care.

“It’s plausible that the same mechanisms that drive the greater excess risk of heart disease and stroke in women with diabetes … are also causing the excess risk of vascular dementia,” said study author Rachel Huxley, head of the School of Public Health at Curtin University in Perth, Australia.

“We still don’t fully understand why women with diabetes are at excess risk of vascular disease and it may be related to sex hormones,” Huxley added. “It may also be that blood glucose levels in women with diabetes are much more … difficult to control than in men with diabetes.”

But, the study didn’t prove that type 2 diabetes caused either type of dementia; it merely showed an association between the two conditions.

About 44 million people worldwide are affected by dementia. According to study documents, dementia symptoms stem from two main causes: Alzheimer’s disease, which isn’t caused by blood vessel damage, or vascular dementia, which is preventable. Lifestyle risk factors for vascular dementia include type 2 diabetes, smoking and obesity.

The new review built on research spanning more than a decade, Huxley said, looking at records from 2.3 million individuals without dementia and more than 102,000 dementia patients.

While the nearly 20 percent greater risk of vascular dementia was noted among women compared to men with diabetes, the risk for nonvascular dementia (predominantly Alzheimer’s disease) associated with having diabetes was roughly the same in both genders — but still 40 percent higher than for people without diabetes.

Huxley said it’s still not clear to scientists why type 2 diabetes may increase the chances of dementia, regardless of gender.

“It’s a good question but one to which we don’t have a definitive answer,” she said. “Some studies suggest that vessel damage in the brain caused by diabetes is an important factor.”

Dr. James Ellison, the Swank Foundation endowed chair in memory care and geriatrics at Christiana Care Health System in Wilmington, Del., said it’s well-known that diabetes damages blood vessels, and that aging of the blood vessels is a major contributor to the development of vascular dementia.

“But why it should be a more serious risk for women than men isn’t readily apparent,” said Ellison, who wasn’t involved in the new study. “The message to clinicians is to consider screening aggressively for diabetes and prediabetes and to be very attentive to women who are in higher risk groups, like women with gestational diabetes.” Gestational diabetes is pregnancy-related.

Huxley said people with diabetes shouldn’t panic about dementia, noting that many healthy lifestyle measures can offset risks.

“Individuals at risk of developing diabetes and those with overt diabetes can do many things to reduce their risk of dementia, such as quitting smoking, increasing the level of physical activity, eating a healthy diet, minimizing alcohol intake and even losing a few pounds,” she said.

“The take-home message is that for many people — with and without diabetes — dementia is not inevitable,” Huxley added. “Maintaining a healthy weight, watching what you eat and keeping your brain fit and active are some of the things that may reduce future risk of dementia. There’s some truth in the adage, ‘A healthy body equals a healthy mind.'”

More information

The Alzheimer’s Association offers more about vascular dementia.

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