These moist and flavorful muffins make a perfect on-the-go breakfast or afternoon snack. Unlike tempting, empty calorie baked goods, this month’s healthy muffin recipe is tasty and guilt-free.

Yogurt replaces some of the oil in the recipe and keeps the muffins moist. Consider freezing an extra batch to have on hand for those cold winter mornings or unexpected visitors.

Ingredients

• 1 1/4 cup rolled oats
• 1/2 cup yogurt, plain
• 1/2 cup milk
• 1 1/2 cup oat flour*
• 3/4 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp sea salt
• 1 tsp baking powder
• 1/2 cup brown sugar
• 1/3 cup coconut oil, melted & cooled to room temperature
• 2 large ripe bananas, mashed
• 1 large egg, lightly beaten & at room temperature
• 1/2 tsp baking soda

Directions

1. Preheat oven to 350 F.
2. In a bowl mix together the rolled oats, yogurt and milk. Let soak for 15 minutes.
3. Mix oat flour*, cinnamon, nutmeg, salt, baking powder and baking soda in another bowl.
4. Add sugars, mashed bananas, egg and oil to rolled oats mixture. Mix well.
5. Add dry ingredients to the rolled oats mixture. Mix well. Fill greased or paper lined muffin cups 2/3 full.
   Bake for approximately 20 minutes.

*Oat flour can be made using a blender. Pour 2 cups of rolled oats into the blender and blend until oats become the consistency of coarse flour. Two cups of oats should yield 1.5 cups of oat flour.

Key Ingredient Benefits

Bananas: contain a high dose of potassium, which plays an important role with one’s heart, digestion and muscular movements. This potassium-rich fruit also benefits the kidneys and bones. Bananas also contain tryptophan, which can act as a mood enhancer or mild sedative. Bananas offer one of the highest sources of naturally available vitamin B6, which helps the body to make hemoglobin, and is essential for antibody production and to maintain a healthy immune response. B6 can also be found in Juvenon’s Essential Multi Vitamin.

Rolled Oats: contain a type of fiber called beta-glucan. A diet high in this type of fiber can help maintain healthy lipids; lower cholesterol levels and reduces one’s risk for cardiovascular disease. Bet-glucan also helps to stabilize blood sugar and may support the immune system. Rolled oats contain antioxidants called avenanthramides, which play an important role in overall cardiovascular health.

Yogurt: contains lactobacillus, a probiotic demonstrated to have positive effects on the health of the digestive system as well as the immune system. Yogurt is rich in calcium, phosphorus, riboflavin-vitamin B2 and iodine and contains vitamin B12 (found in Juvenon’s Youthful Energy), pantothenic acid (vitamin B5), zinc, potassium, protein and molybdenum.

Cinnamon: is a powerful antioxidant and has many additional health benefits. Cinnamon helps to regulate blood sugar levels by slowing the rate at which the stomach empties after eating. In addition, it may improve insulin sensitivity, which has positive implications for those with type 2 diabetes. Furthermore, cinnamon has anti-microbial properties, which may help deter the growth of bacteria and fungi.

Nutmeg: has good amount of Vitamin A, C and choline. It can help neutralize toxins, improve cholesterol levels, and may inhibit cancer, improve rheumatism, and soothe the stomach.

(Sea) salt: contains numerous important elements, including magnesium, for improved metabolism and blood pressure. We evolved from the sea and require the variety of elements it contains as they function as co-factors to help run the body’s machinery.

Eggs: have essential amino acids and provide several vitamins and minerals, including retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. They are also a single-food source of protein. The egg is one of the few foods to naturally contain vitamin D. All of the egg’s vitamin A, D, and E are in the egg yolk. A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol. It also contains choline, which is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.

Coconut oil: is different from other saturated fats as the majority of the fatty acids contain short-length carbon chains commonly referred to as medium chain triglycerides (MCT). Research extending back to the early part of the 20th century found the MCTs to protect the nervous system as well as preventing seizures, and today are sometimes prescribed for drug-resistant epilepsy. It has also been suggested that coconut oil has anti-viral and anti-bacterial properties, and can suppress appetite and improve gastrointestinal issues, such as colitis.

A note about brown sugar. We think it is advisable to limit sugar intake (See Juvenon Health Journal Volume 10, Number 4, “Sugar: should it have a warning label”). This recipe requires less sugar due to the natural sweetness of the bananas.

By Ann Lindemann, Senior Health Writer

Did you know that some foods contribute to bone degeneration? Yes, these nutritional tricksters interfere with the body’s ability to absorb calcium, which is essential for the development and strengthening of bones. Even worse, the foods that affect bone health can lead to bone disease later in life. Here are three food types that you’ll want to keep an eye on… as they are bad to the bone.

1. Salty Foods: According to the National Osteoporosis Foundation, salty foods can interfere with calcium uptake and incorporation into bone. Processed foods are a common culprit. Be a label watcher and avoid products containing 20 percent or more of the recommended daily allowance of sodium.
2. Alcohol and Caffeine: Here are yet more reasons to watch your consumption of these two beverages. Excessive alcohol – more than two drinks a day – appears to lower the supply of calcium in the body. And when it comes to caffeinated coffee or tea draw the line at two cups per day as excessive consumption may decrease calcium absorption. Also, keep your cola beverage consumption in check. Interestingly, research shows that the hops in beer and the nutrient Resveratrol, present in wine, may improve bone strength.
3. Fast Foods: High in fat, sodium and sugar, fast foods don’t do your bones any favors. According to WomenFitness.net, they contribute to bone loss. What’s more, soft drink loving teenage girls are particularly at risk for developing osteoporosis later on, as the body builds 40 – 60 percent of its bone mass during the teen years.

Yield: 3 cups total; 4 (3/4-cup) servings

Thanks to our friends at Tufts University, here’s a side dish recipe to liven up your dinner tonight. This colorful whole-grain pilaf is an excellent accompaniment to fish and chicken. If you have any pilaf leftover, toss in cherry tomatoes, scallions and whatever salad fixings you have on hand, moisten with lemon juice and olive oil, and you have a delicious quinoa salad.

Ingredients
2 tsp olive or vegetable oil
1 chopped small onion
2/3 cup shredded carrot;
2/3 cup rinsed and drained quinoa
1 1/3 cups reduced-sodium chicken (or vegetable) broth
1/4 cup chopped fresh parsley (or dill)
2 tsp grated fresh lemon zest
1/4 tsp salt and pepper to taste

Directions
1. Heat 2 tsp olive or vegetable oil in a medium saucepan over medium heat.
2. Add 1 chopped small onion and 2/3 cup shredded carrot; cook, stirring often, until softened, 2 to 3 minutes.
3. Add 2/3 cup rinsed and drained quinoa; cook, stirring, until aromatic, 1 to 2 minutes.
4. Add 1 1/3 cups reduced-sodium chicken (or vegetable) broth; bring to a simmer.
5. Reduce heat to low, cover and simmer until quinoa is tender and most of the liquid has been absorbed, 12 to 15 minutes. Remove from heat.
6. Add 1/4 cup chopped fresh parsley (or dill), 2 tsp grated fresh lemon zest, 1/4 tsp salt, and pepper to taste; fluff with a fork.

Per serving: Cal 150, Fat 4 g (Sat 0.5 g, F:S 8), Carb 22 g, Total sugars 2 g (Added 0 g), Fiber 3 g, Protein 5 g, Sodium 180 mg, Potassium 222 mg, Calcium 29 mg, Vitamin D 0 mcg, Iron 2 mg.

As a nation, we throw down millions of dollars each year searching for the remedy for aging skin, hair and nails. It turns out that you can head off many common beauty concerns by simply noshing on the right foods. That’s right, eating well is not only good for general health, but certain foods are especially skillful in smoothing wrinkles, giving hair a glossy shine, and even strengthening flimsy nails.

Save your high brow beauty store dollars and consider adding these tasty, get-gorgeous items to your next grocery shopping list.

Watermelon
That’s right … this summertime fave is rich with lycopene. Why is this antioxidant compound so important? Simple: it helps skin stave off UV damage. In fact, researchers believe this melon contains as much as 40 percent more of the phytochemical than raw tomatoes. What’s more, that’s the equivalent of an SPF 3! Obviously you can’t toss your daily sunscreen, but this delicious, juicy melon can bolster your body’s natural sun protection.

Eggs
Sure, there’s lots of super duper nail products out there that promise strong nails, but experts know that healthy nails start from the inside out. Our nails are made of protein, so when we aren’t getting enough protein, fingernails and toenails can turn soft. Eggs are a good source of biotin, a B complex that metabolizes amino acids, which are the building blocks of protein.

Blueberries
Like watermelon, these plump berry beauties are rich in antioxidants. They supply both vitamins C and E, which work in tandem to brighten skin, even out tone and fight free radical damage. They also help treat age spots as they feature arubtin, a natural skin lightener.

Pomegranate
This luscious wonder fruit is bursting with antioxidants, such as vitamin C, that prevent irksome fine lines, wrinkles and dryness by neutralizing the free radicals that weather skin. Also in the fruit’s arsenal: anthocyanins (which help increase collagen production, giving skin a firmer look) and ellagic acid (a natural chemical that reduces inflammation caused by UV damage).

Coffee
Surprised to see this “vice” on a healthy tips list? Coffee actually has bioactive compounds that may protect your skin from melanoma (the fifth most common cancer in the U.S.), according to a recent report in the Journal of the National Cancer Institute. Researchers found that the more coffee people downed, the less likely they were to get the disease: Those drinking four cups daily had a 20 percent lower risk of developing malignant melanoma over a 10-year period than non-coffee drinkers.

Did you know that, according to AARP, more than 48 million Americans have some type of hearing loss that seriously disrupts their life? What’s more, that includes 1 in 6 baby boomers and two-thirds of those over 70. And as our boomers age that number is expected to rise significantly in the future.

Hearing aids address this frustrating issue; however they are an unwanted expense and stigma for some people. Fortunately, there are proven strategies to protect and improve your hearing that don’t involve hearing aids. In a nutshell, a healthy body and mind are much less susceptible to hearing loss. Here are five lifestyle tweaks that can preserve your ears for years.

Get Your Heart Pumping!
Cardio exercise — walking, running, cycling — helps to improve blood flow to your ears, which is good for your hearing. Wear a helmet for biking because a fall that results in concussion can harm your hearing. 

Make Friends With Ear Protection:
Protect your hearing and avoid loud situations whenever possible. Earplugs do more than dull the sound of a snoring spouse. They can protect your ears from the loud noise of machinery like lawn mowers and power tools. Comfortable plugs and noise-canceling headphones are widely available in stores and online.

Keep Ears Clean
Ears need a certain amount of wax for protection, but too much wax can block hearing. If you feel you have excess wax in your ears, use an earwax removal kit over the course of a couple of nights. The solution will soften the earwax, and it will flow out. 

Load up on Ear-Friendly Foods
Those healthy foods that keep your body humming are also great for your hearing. Potassium-rich foods (bananas, apricots, melons) are especially beneficial in combating age-related hearing loss. Additionally, foods rich in folate (beans and avocados) are important to maintain good hearing. You’ll also want to load up on omega-3 rich foods, such as nuts, fish and olive oil, that help ward off age-related hearing loss. And don’t forget to pile on the leafy greens that are high in zinc, folic acid and potassium, which all prevent hearing loss.

Savvy Supplementation
You may also want to add a couple scientifically powerful antioxidants – alpha lipoic acid (ALA) and acetyl-L-carnitine (ALC) – to your daily routine. These two antioxidants were found to reduce age-related deterioration and to improve inner ear function.

Researchers believe that this was due to the antioxidants ability to protect and repair damage. To test his theory, one clinical trial used 21, two-year old rats. These “senior citizens” of the rodent world were divided into three groups of seven rats each. For six weeks, one group was given acetyl-L-carnitine (ALC), the second was given alpha-lipoic-acid (ALA), and the third was given a placebo sugar pill.

The hearing in the control group deteriorated a rate typical for animals of that age. However, the news was quite different for the other two groups. The control group lost anywhere from 3 to 7 dB of hearing, while the other two groups had 7 to 10 dB improvement in their hearing, with the greatest improvements occurring after six months of treatment.

During the frenzy of the holidays, we tend to put healthy meals on hold, but here’s a delicious recipe we’ve adapted from Prevention magazine that can help out. We love that it is made in a slow cooker, so dinner is ready when you rush through the door, exhausted after a marathon shopping day!

Prep Time: 10 min
Total Time: 3 hr 10 min
Servings: 6

Ingredients

• 2 cans (14 1/2 oz each) black beans, drained
• 2 cans (14 1/2 oz each) diced tomatoes with chiles, drained
• 1 cup corn
• 1 bunch scallions, finely chopped
• 2 cloves garlic, finely chopped
• 1 Tbsp chili powder
• 1 tsp cumin
• 1 tsp cocoa powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Optional Garnishes:

• 1/2 bunch cilantro, minced
• 1 container (8 ounces) low-fat sour cream
• Baked tortilla chips

Directions

1. In a 6-quart slow cooker, combine the beans, tomatoes, corn, scallions, garlic, chili powder, cumin, cocoa powder, salt, and pepper.
2. Cook for 3 to 4 hours on high.
3. Garnish each serving with cilantro and sour cream. Serve with tortilla chips, if using.

Nutrition Facts per serving : 228 cal, 12 g pro, 31.5 g carbs, 7 g fat, 3.5 g sat fat, 8.5 g fiber, 980 mg sodium

Key Ingredient Benefits

Black Beans: Beans are an ultra healthy, versatile and affordable food. Black beans, like other beans, are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

Corn: Known scientifically as Zea mays, this moniker reflects its traditional name, maize, by which it was known to the Native Americans, as well as many other cultures throughout the world. Corn offers fiber and can be helpful in digestion. Additionally, it features health-supportive blood sugar and antioxidant benefits

Cumin: It is probably not just for nutty, peppery flavor alone that cumin has made it into the stellar ranks of Indian, Middle Eastern and Mexican cooking. This ordinary looking seed is anything but ordinary when it comes to health benefits. Cumin is an excellent source of iron, a mineral that plays many vital roles in the body. It also benefits the digestive system and may have anti-carcinogenic properties.

Garlic: Vampire jokes aside, garlic can protect us in many ways. It contains sulfur compounds that may protect cells from cancer, relax blood vessels and improve cardiovascular health. Research suggests garlic may help boost our cellular antioxidant production. There is some evidence supporting numerous health benefits from a diet rich in garlic.

Tomatoes: Tomatoes are a good source of the flavonoid antioxidant, lycopene. Studies have shown that lycopene may offer protection from skin damage and skin cancer. Another flavonoid abundant in tomatoes is Zeaxanthin, which helps prevent age related macular disease (ARMD). This fruit, which is often thought of as a vegetable, is also a good source of vitamin A, vitamin C, and potassium.

What are the secrets to a long life and healthy aging? And how can you kick those common aging laments to the curb? Juvenon provides an essential foundation for cellular health and in turn renewed energy and vitality. But what else can you do to coax your cells to reverse their march toward old age? The following tips can boost your chances of joining the growing ranks of centenarians who are squeezing out every last joyous drop of what life has to offer.

1. Persistence Pays:
   After some eight decades, the much quoted Longevity Project study revealed that personality type figures into life expectancy. Researchers found the qualities of a prudent, persistent, well-organized person are the qualities that lead to a long life. It seems that conscientious people make healthier choices – who they marry, where they work and general lifestyle habits.
2. Diet Matters. A lot:
   Countless studies examine what healthy centenarians eat. Turns out hundreds reside in the Mediterranean, where their diet is high in fruits, veggies, nuts and healthy fats. This diet has been linked to healthier older age, lower risk of heart disease and even protection against memory loss.
3. Get Friendly:
   Having a strong social network has been proven to extend life in numerous studies. Some posit that women tend to live longer because they have stronger social networks. But just staying connected via daily communication with loved ones is a no brainer. Aim to talk to a friend or family member every day. Some studies have shown that those with satisfying social relationships experience less mental decline due to aging and remain more mentally alert than their isolated peers.
4. Avoid the Couch!:
   Research proves that the equation is pretty simple: sitting for long bouts of time = a shorter lifespan and other health risks. In fact, a 2011 study found that each hour people spent sitting and watching TV after age 25 was linked to a deduction of 22 minutes from overall life expectancy. Being active doesn’t necessarily mean hitting the gym 24/7. Simply puttering around the house, gardening, taking a stroll at the park or playing catch with a grandchild counts too!!
5. Adopt a Healthy Routine:
   It turns out that the longest living folks tend to have a fondness for daily and weekly routines. Routines that feature healthy diets, exercise and connecting with others are key. However, one study found 75% make it a point to laugh or giggle every day and 60% meditate or practice some spiritual activity each day.

We adapted a Cooking Light cranberry recipe that features half the sugar of classic cranberry sauce. Thanks to a trio of warm spices, this recipe takes cranberry sauce out of candy-sweet territory and into the world of robust holiday condiments. While it’s perfect on roast turkey, don’t discount this sauce’s zesty punch for pork or chicken. Apples counter the tartness of the cranberries and help the sauce thicken. The rustic chunky look of the two fruits is what makes the sauce beautiful and enticing.

Spiced Apple-Cranberry Sauce
Active Time: 8 minutes
Total Time: 26 minutes
Servings: 8 (serving size: about ¼ cup)

Ingredients
1 (12-oz.) pkg. fresh cranberries, divided
½ cup light brown sugar
2 ½ Tbsp apple cider
½ tsp ground cinnamon
¼ tsp ground cloves
¼ tsp nutmeg
1 cup chopped apple
1 ½ Tbsp apple cider vinegar
½ tsp kosher salt
½ tsp black pepper

Directions
Reserve ½ cup cranberries. Place the remaining cranberries and brown sugar in a saucepan over medium-low. Add apple cider, cinnamon, cloves, and nutmeg to cranberries and sugar in pan. Cook 8 to 10 minutes.

Increase heat to medium-high. Stir in apple and vinegar. Cook 8 minutes. Stir in reserved cranberries, salt, and pepper. Serve warm or cool.

Nutrition (per serving) 84 calories, 0.1 g fat, 0 g saturated fat, 0 g protein, 22 g carbohydrates, 17 g sugar, 2 g fiber, 125 mg sodium

Key Ingredient Benefits

Apples: A big favorite, apples are extremely rich in important antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Apple Cider Vinegar: The most popular vinegar in the natural health community is apple cider vinegar. It is claimed to lead to all sorts of benefits, some of which are supported by science. This includes weight loss, lower blood sugar levels and improved symptoms of diabetes.

Cinnamon: This popular spice is a powerful antioxidant and has many additional health benefits. Cinnamon helps to regulate blood sugar levels by slowing the rate at which the stomach empties after eating. In addition, it may improve insulin sensitivity, which has positive implications for those with type 2 diabetes. Furthermore, cinnamon has anti-microbial properties, which may help deter the growth of bacteria and fungi.

Cranberries: Delicious, tart cranberries hold significantly high amounts of phenolic flavonoid phytochemicals called pro-anthocyanidins (PAC’s). Scientific studies have shown that consumption of berries have potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections.

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Lately, everyone from Dr. Oz to Oprah has been touting the benefits of tea. The Tea Association of the United States cites health benefits as the main reason tea consumption has grown steadily for the past two decades. Technically tea is anything that comes from the tea plant, including green tea, black tea, white tea and oolong tea. So, if the tea leaf is present, you’ll get all the health benefits. When you learn of its many healthy charms, a cup of tea just might replace your favorite Starbuck’s standard.

1. Immune System Booster: Drinking tea may help your body’s immune system fight off infection. In one study, 21 participants drank either five cups of tea or coffee daily for four weeks. At the end of the study, researchers found higher immune system activity in the tea drinkers’ blood.
2. Less Caffeine: A cup of Joe usually has two to three times the caffeine of tea. So if coffee gives you the jitters or keeps you from shut-eye, consider switching to tea.
3. Reduce Risk of Heart Attack and Stroke: As you know, blood clots formed from cholesterol and blood platelets cause heart attack and stroke. Research has shown that tea drinking may help keep arteries running smooth and clot-free. Indeed, one study found a 70 percent lower risk of fatal heart attack in folks who sipped at least 2 – 3 cups of black tea daily compared to non-tea drinkers.
4. Toothsome Tea: Tea contains fluoride and tannins that may keep plaque at bay… just stay away from the sugar. Additionally, tea contains antioxidants that help prevent halitosis (bad breath).

Yawn … it’s 2 p.m. and all you want to do is take a snooze! If this sounds familiar, you are not alone. In our busy world, many of us observe our energy level dipping on a regular basis. However, if your exhaustion is lifestyle-related, there are many ways you can up your energy levels … without downing another cup of joe!

Stress Less: Constant high levels of stress will leave you feeling tired and drained. It’s important to Incorporate stress busters in your daily life. Strategies include meditation, talking with a friend, taking Sparky for a long walk or even watching a funny movie (laughter is the best medicine!).

Get Moving: We all know that regular exercise is important for your health. However, it may seem counterintuitive to exercise when you’re feeling tired and all you want is a nap. Luckily, you don’t have to run a marathon to experience energy boosting benefits. In fact, one study found that sedentary people with persistent, unexplained fatigue decreased their tiredness by 65% just by regularly participating in low-intensity cycling. Other studies prove that even a 10-minute walk is a better pick me up than a snack!

Quit Smoking: Of course, you know that smoking is one of the worst things you can do for your health. However, it can make your energy tank, as well. The toxins and tar in the smoke also reduce the efficiency of your lungs. In time, this reduces the amount of oxygen transported around your body, making you feel tired.

Limit the Booze: Alcohol acts as a sedative and can make you feel drowsy. What’s more, it can also interfere with the quality of your sleep, which in turn makes you sleepier during the day.

Cut the Sweets: We’ve all been there, your energy is waning so you reach for a sweet, sugar-filled snack. However, eating foods high in sugar can give you a short shot of energy, but it’s always followed by a slump. Often leaving you feeling worse than before! Sidestep this cycle, by minimizing your intake of added sugar and reaching for a whole, fiber rich snack instead.

Stay Hydrated: Depending on your age, your body is 55-75% water. During the day, you lose water via urine and sweat. Therefore, to compensate for that loss, you must drink water. Dehydration can affect brain function, mood and energy levels. Make sure you drink enough water throughout the day and respond to your thirst, especially during exercise.

For many people food is inextricably linked to emotion, and in particular stress and depression. It’s common for people to reach for comfort foods such as macaroni and cheese, cookies and ice cream when the chips are down.

These types of foods are often on the top of people’s self-medication playlist. In fact, they can help the eater feel a little better for a few minutes, but sadly the feel-good vibe is short-lived. Fortunately, there are many foods that have proven to help with stress, depression and anxiety.

“Food is a very powerful modifier when it comes to depression and the brain,” states Katie Swift, co-director of the Food as Medicine program of the Center, in an article published in Healthy Women. “The choice you make at the plate absolutely influences how you’re going to feel.”

Swift says we should all create a go-to “depression defense portfolio” of foods that strengthen not only bodies, but also boost emotional health. Admittedly, it may take a while to say farewell to your friends Ben and Jerry, who stand by you through thick and thin, but eventually healthy swaps can become your norm.

1. Mood making magnesium: Women, in particular, often have insufficient amounts of magnesium. Why does this matter? Well, scientists believe magnesium helps improve mood and energy by producing and supporting the brain chemical serotonin. From almonds, leafy greens and beans to grains, salmon and oysters, magnesium-rich foods are easy to incorporate into your healthy diet.
2. Makes friends with fats and carbs: Many of us try to shun fats and carbs in an effort to manage weight. But we may be throwing the baby out with the bathwater as plant-based fats and complex carbohydrates are essential for healthy brain health and mood. Good fat sources include avocados, seeds and olive oil. As for complex carbs, reach for brown rice, legumes and whole wheat bread. To keep your energy at an even keel, partner those healthy carbs with protein, which is another known depression fighter. Snack on whole wheat crackers and low-fat cheese or yogurt and granola.
3. Omega-3: Chances are you’ve heard the nutritional praises of omega-3 polyunsaturated fatty acids. But did you know that there is clinical evidence that proves that dietary omega-3 consumption can thwart depression? Studies have shown that there is a link between low omega-3 levels and a higher incidence of depression. Wild salmon, trout, walnuts, hemp and chia seeds are just a few of the Mother Nature’s omega-3 rich foods.
4. Alpha Lipoic Acid and Folic Acid: Studies have shown both of these nutrients can help with mood. Tomatoes, in particular, are rich in folic acid and alpha-lipoic acid. In fact, many studies show an elevated incidence of folate deficiency in depressed patients. Folic acid prevents an excess of homocysteine, which restricts the production of healthy mood neurotransmitters like serotonin and dopamine from forming in the body. Alpha lipoic acid helps the body convert glucose into energy, and in turn stabilizes mood.

Please note, these healthy foods don’t take the place of professional mental health services. Seek professional help if you suspect your depression issues are more than a passing phase.

In the coming months, the Juvenon Health Journal will continue to feature research that will help you stay informed and healthy. By offering effective, all-natural supplements and health news you can use, Juvenon provides an essential arsenal for combating aging enemies.

This Middle Eastern dip is a colorful alternative to hummus and a nice appetizer for holiday parties. It can also be used as a sandwich spread or as a sauce for grilled meats and fish.

Bell peppers are an excellent source of carotenoids and vitamin C and are members of the nightshade family.

Ingredients

• 1 12-ounce jar roasted red bell peppers, drained*
• 1/3 cup fine fresh bread crumbs
• 2/3 cup walnuts
• 2 to 4 garlic cloves, minced
• 2 teaspoons pomegranate molasses
• 2 Tablespoons extra-virgin olive oil
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• Salt & pepper to taste

* Or use about 2 freshly roasted medium red bell peppers.

Directions

1. In a food processor blend together all of the ingredients until a coarse puree forms.
2. Transfer the puree to a bowl and serve it at room temperature with pita chips or vegetables for dipping.

TOTAL TIME: 10 minutes / MAKES: 1 & 3/4 cups.

Key Ingredient Benefits

Bread Crumbs: Bread crumbs are a low-fat, cholesterol-free way to add texture and crunch to salads, soups, casseroles and pan-fried meats. One serving also supplies thiamin, niacin, and riboflavin, as well as selenium.

Cayenne Pepper: Hot and spicy, cayenne pepper adds zest and health to flavorful dishes around the world. The hotness produced by cayenne is caused by its high concentration of a substance called capsaicin. Capsaicin has been widely studied for its pain-reducing effects, its cardiovascular benefits, and its ability to help prevent ulcers. Capsaicin also effectively opens and drains congested nasal passages.

Cumin: It is probably not just for nutty, peppery flavor alone that cumin has made it into the stellar ranks of Indian, Middle Eastern and Mexican cooking. This ordinary looking seed is anything but ordinary when it comes to health benefits. Cumin is an excellent source of iron, a mineral that plays many vital roles in the body. It also benefits the digestive system and may have anti-carcinogenic properties.

Garlic: The mighty garlic bulb can protect us in many ways. It contains sulfur compounds that may protect cells from cancer, relax blood vessels and improve cardiovascular health. Research suggests garlic may help boost our cellular antioxidant production. There is also evidence supporting numerous health benefits from a diet rich in garlic.

Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.

Pomegranate Molasses: Pomegranate molasses is a simple concoction of pomegranate juice, sugar and lemon juice. Therefore, you can get the same health benefits from pomegranate molasses as you can from pomegranate juice. Pomegranate juice contains antioxidants and B vitamins that boost the immune system, produce energy and benefit muscles and the cardiovascular system.

Red Bell Peppers: Bell peppers are an excellent source of carotenoids and vitamin C and are members of the nightshade family. They also provide plenty of fiber, water, and Vitamin A.

Walnuts: These nuts are an excellent source of precursors to the anti-inflammatory omega-3 essential fatty acids and great for your heart and circulatory system. Walnuts are also rich in antioxidants and are an excellent source of manganese and other essential elements.

The holidays are upon us and with them comes joy and laughter. But let’s be honest … there’s always an element of stress involved with these festivities. Here’s a tip: incorporate these super stress-zapping foods into your diet and breeze through this busy season!

Citrus: This favorite fruit group has been proven to fight stress. That’s because citrus is rich in vitamin C and malic acid that work together to make the central nervous system less reactive during times of peak stress.

Garlic: Good news for all you garlic lovers! This yummy seasoning quiets the brain’s tension center. According to scientists at Chicago’s Smell & Taste Treatment and Research Foundation, garlic can reduce stress levels by 39% in 10 minutes. It turns out that the enticing aroma and flavor calm the frontal lobe that governs tension.

Hummus: This popular bean dip is packed with polyphenols, which nourish and heal over active adrenal glands, which in turn slows down the production of stress hormones. According to UCLA studies, just a 1/2 cup of hummus daily can take the edge off by as much as 25% in 72 hours.

Tuna: Who knew that something as simple as a tuna sandwich could quell your stress? According to one Georgetown University study, the blend of omega-3 fatty acids and amino acids in fish boosts the production of mellow alpha brain waves – sometimes within 30 minutes of the first bite!

Chances are if you are reading this, you’d like to keep your mind and memories as sharp as can be, for as long as possible. In a December 2017 newsletter, AARP offered six science-backed tips to up your concentration and focus skills.

Grab a good novel: In a study at Emory University in Atlanta, subjects read at night and underwent scans of their brain daily. The scans showed increased connectivity in the part of the brain associated with language. Most interesting to researchers: The neural changes persisted for five days after participants finished the book.

Play an instrument: Or mediate. Or write without interruption for 30 days. “Focusing on a single, complex task improves your ability to focus on other tasks,” says one scientist. It turns out that making a habit of these activities can result in “attentional state training,” where you are better able to get in a relaxed, focused state for other activities.

Work in the morning: In one study, participants ages 60 to 82 performed better on cognitive tasks and were more focused when tested in the morning than in the afternoon.

Learn a language: Researchers found that bilingual speakers were better at maintaining focus and attention than those people that speak just one language.

Chew gum: In a test involving the recall of random numbers, those who were chewing gum responded more quickly and accurately than those who were not.

Volunteer: When older adults volunteered in the Baltimore Experience Corps – a program in which retirees serve as mentors for children – it not only stopped age-related shrinking of the brain, but some brains grew slightly in size, according to one study.

It shouldn’t come as a big surprise that a plant-based diet has plenty of benefits. A recent study in the JAMA Internal Medicine concludes that eating more legumes, vegetables, fruits and less meat is associated with lower mortality risk.

Alice Lichtenstein, director of the Tuft University’s Cardiovascular Nutrition Laboratory discussed the chink in the vegetarian armor in a recent newsletter.

“It’s important to note that vegetarians in the study were more highly educated, less likely to smoke, exercised more and were thinner,” she says.
She notes that as with anything, you need to think of it in terms of the whole package. For instance, all meat substitutes are not created equal. Cheese is high in saturated fat, so quiche on Meatless Monday is not going to get you the hoped-for results. However, a rice and bean casserole might.

In the Tufts Newsletter, Lichtenstein says it’s OK if you’re not ready to swear off meat completely. It’s better to think about the whole diet. She says that if animal products are part of your normal diet they should be mostly fish and poultry. And it’s always a wise idea to boost your servings of veggies and fruit, opt for whole grains and, of course, exercise.

What about you? Have you cut down on your meat consumption or adopted a strict vegetarian diet? We’d love to hear more about your vegetarian lifestyle!

The best way to get a healthy range of antioxidants is to eat fruits and vegetables representing all colors of the rainbow.

Antioxidants, natural chemicals found in plants, help protect the body from free radicals, compounds formed naturally in the body that damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer.

Each color contains different antioxidants, try this easy tomato recipe tonight!

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread.

Yield: 4 servings

Ingredients

• 4 tomatoes, halved horizontally
• 1/4 cup freshly grated Parmesan cheese
• 1 teaspoon chopped fresh oregano
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil

Preparation

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Nutrition

Per serving : 91 Calories; 6 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 375 mg Sodium; 363 mg Potassium

Key Ingredient Benefits

Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.

Parmesan Cheese: This cheese is a good source of calcium. One ounce of grated or shredded Parmesan cheese has about the same amount of calcium as a glass of whole milk. Also, since Parmesan cheese is so flavorful and satisfying, you can substitute a few sprinkles of Parmesan for cheddar or mozzarella.

Tomatoes: Tomatoes are a good source of the flavonoid antioxidant, lycopene. Studies have shown that lycopene may offer protection from skin damage and skin cancer. Another flavonoid abundant in tomatoes is Zeaxanthin, which helps prevent age related macular disease (ARMD). This fruit, which is often thought of as a vegetable, is also a good source of vitamin A, vitamin C, and potassium.

Does it feel like you are constantly hungry? You aren’t alone, according to a Washington Post article by nutritionist Carrie Dennett.

She says that assuming you’re eating regularly throughout the day, there are several possible explanations why you can’t shake the gnawing feeling.

You just may be surprised by the following reasons …

1. Your diet is low in protein
Protein contributes the most to satiety, which is that feeling that you’ve had enough to eat. No need to go overboard on protein, but include some protein and each meal and snack and chances are you’ll feel satisfied longer. Not a meat-lover? Try eggs, tofu or yogurt to up your protein intake.

2. Your gut’s not diverse enough
There’s something to that expression “follow your gut.” In fact, some scientists refer to the gut and the microbes that dwell in it as the “mini brain.” That’s because it influences – among other thing – mood, appetite, and food cravings. Dennett says that 20 minutes after a meal, certain bacteria in your gut send signals that you’ve had enough to eat by stimulating the release of a hormone that has been linked to feelings of satiety (fullness).

But when you lack diverse microbiota, other species can become dominant, and what they need to thrive may be different than what your body needs. This can cause an increase in hunger levels and cravings. It’s a vicious cycle. For example, if you eat a lot of sugary foods, those “sugar-loving” microbes thrive and other microbes weaken. In time these sugar-loving microbes will gain dominance, increasing sugar cravings.

You can support diverse gut health by eating foods rich in fiber and probiotic bacteria. It’s also wise to be physically active, get enough sleep and manage stress. All of these habits may help reduce food cravings and unusual hunger.

3. You aren’t getting enough shut-eye
Skimping on sleep can lead to increased hunger and carb cravings. A recent study suggests that loss of final sleep cycle of the night (REM) may lead to a bigger appetite. Take note, the final REM cycle begins around the six-hour mark.

4. Is it really hunger you are feeling? Maybe not.
Have you lost touch with your hunger signals? Many people have. You may be a meal skipper, constant grazer or a chronic dieter. Or perhaps you have a crazy home or work life. All of these scenarios can silence true hunger signals over time. If you can’t identify true hunger, you may mistake other urges to eat – including cravings, stress, sadness or boredom – for hunger. Try tracking your food intake for a while and note how you are feeling before you eat. You may be surprised.

Perhaps you’ve heard that exercising and sleep slows brain aging.

But now researchers have dug deeper and found other lifestyle tweaks that can have an equally beneficial impact on your brain.

1. Energize brain with squash: That’s right, the Journals of Gerontology reports that eating squash daily could cut your dementia risk by 20%, plus help your brain function as if it were three years younger. It turns out that beta-carotene – the orange pigment – in butternut and acorn squash nourishes and energizes brain cells, plus block the formation of damaging plague inside brain arteries.

2. Clear brain fog with broccoli: A study in the journal Genesis suggests that eating three cups of cruciferous vegetables (broccoli, cauliflower, etc.) weekly could shake off brain fog, often within six weeks.

3. Sweep trouble away with onions: Spanish researchers say that consuming as little as ¼ cup of any type of onion each day slows brain aging 21% or more – and makes your brain function as if it’s six years younger.

4. Your brain’s fav drink: Sipping two cups of green tea daily revs the flow of oxygen- and nutrient-rich blood to your brain 25%, staving off brain aging. According to Mount Sinai researchers, it boosts your focus, concentration and short-term memory 18% or more.

Did you know that a whopping 75% of brain aging can be avoided by making small tweaks to your everyday routine? Three experts recently discussed these brain health hacks in Women’s World magazine.

Here are four brain boosting tips that you can adopt today. It’s easier than you might think to cultivate good brain performance!

1. Grow new neurons by taking a stroll
“Walking without breaks helps keep the part of your brain that grows brain cells more resilient,” reveals psychotherapist, Mike Dow, Ph.D. In fact, it’s so effective that strolling for 25 a few times a week will keep your brain’s “incubator for new brain cells in shape.

2. Take five for five
Dr. Leanne Young says chronic multitasking causes the brain to shrink. “In particular, it reduces the size of the hippocampus, a brain region supporting memory and learning,” Young says. The fix? Cut back on multitasking and let your brain recharge five times a day by taking five minutes to rest – no social media, no TV, no emails … just rest. “Spend those five minutes stretching, going outside or meditating,” Young suggests.

3. Kids’ Play
Mike Dow says game concentration is shown to sharpen memory. Try memory card games because the same game that six-year-olds play revs the recall of 60-year-olds.

4. Try “minute” mindfulness!
Stress “impairs memory and interferes with neurotransmitters that make you feel good. What can be done? “just take a few long, deep breaths and hold each one for a few seconds before releasing it,” says natural health expert Michelle Schoffro Cook, Ph.D. “Just doing this one minute is enough to slash the stress hormones that impede memory!

Tufts University newsletter recently explored the issue of diet soda safety and why you might want to explore beverage alternatives. Diane McKay, PhD, an assistant professor at Tufts’ Friedman School weighed in on the latest research.

“Some studies have linked diet soda consumption to negative health effects,” she says, “including obesity, type 2 diabetes, stroke and heart attack. But keep in mind that these studies are observational in nature, which means they can’t be used to show cause and effect.”

McKay notes that it does raise the possibility that something other than the diet soda could explain the increased health risks.

“We do know from food safety studies that the amount of artificial sweetener you get in diet soda has not been shown to be harmful,” she says.

McKay suspects that if you are also eating an overall healthy diet, one diet soda in a day should be safe. But, to be on the safe side, she urges folks to try healthier beverage alternatives. If you like the bubbles, drink more sparkling water. You can flavor your own with a little spritz of fruit juice, allowing you to control how much and what kind of sugar goes into it. You can also try unsweetened iced tea, coffee, tea or herbal tea.

“The bottom line is to minimize these sodas in general because they have little nutritional value,” she concludes.