Vanilla Extract Benefits

Vanilla is a spice that comes from a fruit-bearing orchid. Vanilla extract is a liquid form of vanilla concentrate commonly used in cooking and baking. For centuries, people have used vanilla as an herbal remedy. Today, vanilla is mostly used as a cooking ingredient. However, several scientific studies do support health benefits in vanilla extract.

Traditional Homeopathy

According to Bartram's Encyclopedia of Herbal Medicine, vanilla has a long history of use to help treat topical wounds such as scrapes and cuts on the skin. Other historical uses of vanilla included treatment for the effects of poisonous snake bites and nausea. While most people no longer use vanilla as a treatment for these ailments, vanilla has other health benefits still used in modern medicine.

Another Antioxidant

Vanilla has approximately 200 compounds that make up its distinct flavor and give the spice its health benefits. Many of the compounds found in vanilla have antioxidant properties. In fact, studies conducted by the Central Food Technological Research Institute conclude that vanilla may have both antioxidant and cancer-fighting properties. These properties may allow the use of vanilla extract components in health supplements. However, the study also concluded that most people do not consume enough vanilla to gain health benefits from the health attributes of vanilla extract.

Other Health Benefits

According to Bartram's Encyclopedia of Herbal Medicine, vanilla may also help regulate menstrual cycles. Additionally, vanilla can help to alleviate the symptoms of anxiety, improve skin tone and boost metabolism, which can potentially stimulate weight-loss effects in your body. Studies conducted by the Sloan-Kettering Cancer Center and St. George's Hospital in London also support these findings.

Benefits for Children

Bartram's Encyclopedia of Herbal Medicines also recommends adding vanilla extract to a warming pot of milk with a teaspoon of sugar as an herbal remedy to help reduce fever and fight internal infections in children. Additionally, studies conducted at the St. George's Hospital in London confirm that vanilla extract can help calm an upset stomach. Children should also appreciate the taste of this remedy.

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20 Healthy Zero-Calorie Foods

These eats may be ridiculously low in calories, but they’re loaded with nutrients that can help speed up weight loss and boost your immunity

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So-called “zero-calorie” foods, like celery and cucumbers, contain fewer calories than the body uses to break them down. And although nutritionists account for the energy it takes to chew and digest them when they calculate how many calories we need, these eats deserve prime spots on our plates. You can eat them in large quantities without busting your gut, and low-calorie doesn’t mean low nutrients. “And, obviously, if eating very low calorie foods keeps you from eating higher calorie foods, that's a win,” says Monica Reinagel, licensed nutritionist and creator of the Nutrition Diva podcast. So fill up your fridge with the following 20 foods that are loaded with vitamins and minerals—not calories.

Image: Mitch Mandel

Cucumbers

If you’re tired of fending off hunger by guzzling glass after glass of H2O, snack on cucumber slices instead. “Eating foods that are high in water can help you feel full at least temporarily by taking up a lot of space in your stomach,” notes Reinagel. Cucumbers also pack vitamins K and C, potassium, and a compound called silica, which helps to build and maintain connective tissue, like muscle, tendons, ligaments, and bone.

Image: Mitch Mandel

Citrus Fruit

Don’t wait until cold season to fill up on oranges, tangerines, and grapefruit–they may help whittle your middle. People with higher vitamin C levels have lower waist-to-hip ratios than those whose bodies contain less of the antioxidant, according to a study published in the American Journal of Clinical Nutrition. What’s more, University of Arizona researchers found that those with higher levels of vitamin C oxidized 25 percent more fat during treadmill sessions than those with lower levels of the vitamin.

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Celery

Celery delivers serious crunch for next to no calories—each medium stalk has about 6—but it’s not shy on nutrients. One cup has a third of your recommended daily intake of vitamin K, along with vitamin A, fiber, folate, and potassium. Celery also contains compounds called phthalides, which can relax muscle tissue in artery walls and increase blood flow, thereby helping to lower blood pressure. (

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Apples

An apple a day keeps your weight at bay! Just make sure to eat the skin. The peel contains most of the fruit’s metabolism-boosting fiber, as well as ursolic acid, a compound that may prevent the pounds from piling on, according to a new study from University of Iowa.

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Kelp

Don’t be squeamish about eating your sea vegetables. Kelp is loaded with vitamin K, which helps keep bones strong, along with a natural fiber called alginate, which may help block fat absorption, according to research from Newcastle University in the UK. For only 6 calories per 4-ounce serving, try mixing Sea Tangle Kelp Noodles into salads, soups, and stir-fries.

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Asparagus

A half-cup of cooked asparagus will set you back only 20 calories. Plus, you’ll get hefty doses of vitamins K and A, and B vitamins such as folic acid. Since B vitamins play a role in breaking down sugars and starches, eating asparagus may help regulate blood sugar and fend off type 2 diabetes.

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Apricots

Brimming with beta-carotene, apricots can help fight cancer and heart disease as well as protect your eyesight. Eating three or more daily servings of fruit rich in vitamins A, C, and E and carotenoids like beta-carotene may lower your risk of macular degeneration, the dominant cause of age-related vision loss. When participants in a study published in the Archives of Ophthalmology ate this much fruit they were 36 percent less likely to suffer from the disease compared to those who consumed 1.5 servings or less of fruit daily.

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Watermelon

This summertime fruit is loaded with arginine, an amino acid that may aid weight loss. Researchers found that obese mice that were fed arginine supplements burned more fat and gained more lean muscle than those that did not receive them, according to a Journal of Nutrition study.

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Tomatoes

The lycopene in tomatoes can protect against prostate cancer and help keep skin looking young by eliminating free radicals that build up when you’re exposed to ultraviolet rays. Tip: Cooking tomatoes spikes levels of lycopene and makes it easier for your body to absorb the nutrients, according to a Cornell University study.

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Broccoli

Broccoli may be the nation’s most hated upon veggie, but it doesn’t deserve that reputation. One cup raw contains as much fiber and vitamin C as an orange.

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Cauliflower

Counting your carbs? Try boiling, mashing, and seasoning cauliflower to get a mashed potato substitute that tastes almost like the real thing. A half-cup of boiled cauliflower contains only 14 calories, but nearly half your daily recommended intake of vitamin C.

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Strawberries

One cup of the summertime staple packs more than 100 percent of our daily recommended intake of vitamin C. Strawberries are also one of the most antioxidant-rich fruits you can eat. Compounds called polyphenols may protect your body from the type of cell and tissue damage that’s linked to heart disease and certain cancers.

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Leafy Greens

Whatever variety you pick, you can’t go wrong with piling a plate with salad greens. At 4 calories per cup, watercress is loaded with vitamins A, C and K, and a study in The American Journal of Clinical Nutrition found that eating 3 ounces of the peppery green daily increases levels of the cancer-fighting antioxidants lutein and beta-carotene. Spinach (7 calories per cup) is brimming with vitamin K, calcium, phosphorus, potassium, zinc, and selenium and contains a hormone that allows muscle tissue to repair itself faster, according to research from Rutgers University.

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Red Chili Peppers

Add a little spice to your cooking and slim down while you’re at it. Capsaicin, the compound that gives red chili peppers its kick, has been shown to help your body burn more calories. Plus, research shows that we tend to eat smaller portions of spicy foods because of the heat.

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Mushrooms

Whether you sauté them or eat them raw, mushrooms are an often-overlooked superfood. Dutch researchers found that when you digest mushrooms, your body produces cancer-fighting, immunity-boosting metabolites.

Any way you slice it, red bell peppers are a great source of nutrients. A medium sized one delivers 250 percent of your daily recommended intake of vitamin C, 75 percent of your daily vitamin A needs, and 10 percent of your fibergoals. Chop them up and pair with hummus for a healthy snack.Red Bell Pepper

Whether you love zucchini, butternut, or acorn, all squashes are chockfull of vitamins and belly-filling fiber. But summer squash has one advantage: you can eat more of it without gaining weight. In fact, you can have two times more summer squash than winter squash for the same number of calories.

The turnip sometimes takes a backseat to more popular root vegetables, like carrots and potatoes, but its nutritional benefits shouldn’t be overlooked. The root contains cancer-fighting glucosinolates and is a good source of fiber, calcium, and potassium. Turnip

Whether you prefer it hot or iced, unsweetened green tea is calorie-free and high in an antioxidant called ECGC, which may reduce the risk of heart disease and some cancers while revving up your metabolism. Participants in a Tufts University study who drank the equivalent of three cups of green tea each day lost twice as much weight as those who did not drink the tea. Green tea drinkers also lost significantly more belly fat than non-tea drinkers.Green Tea

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Water

The importance of water can’t be overstated. Staying hydrated keeps your metabolism humming, and can keep you alert and energized throughout the day. Drinking two glasses before a meal can also help you keep control over your portions.

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7 Simple Ways to Save 100 Calories

Simple solutions for cutting calories.

These seven simple swaps help you to easily save 100 calories in places you won't miss them. You can still indulge in the foods you really want and not eat too much by the day's end. Do one each day for a week and you'll have saved 700 extra calories over the course of the week to "spend" (think: about two glasses of wine and a generous slice of pie) at your next dinner party. Do a couple each day and you'll have even more wiggle room for treats.

No-sweat Calorie Saver #1: Order your coffee with nonfat milk

Order your coffee with nonfat milk instead of cream and sugar. For a 12-ounce size, this will free up about 100 calories. If you need a little sweetness (and are OK with consuming artificial sweeteners), you can add a little Splenda.

No-sweat Calorie Saver #2: Have an English muffin instead of a bagel.

You'll save 100 calories if that bagel was 4 inches in diameter—and even more if it was a bigger one from the bakery. Spread it with some peanut butter: its protein, fiber and heart-healthy fats will give this breakfast some staying power.

No-sweat Calorie Saver #3: Ditch the chips, have popcorn

Some snack chips aren't so bad for your health but you do have to account for their calories. A 1.5-oz. bag of SunChips, for example, has 210 calories. If you have 3 cups of air-popped popcorn (a whole grain!), you'll cut the calorie count in half (about 90 calories).

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No-sweat Calorie Saver #4: Lose the top piece of bread on your sandwich

An open-face sandwich is often just as satisfying as one with double the bread. Isn't the filling the best part anyway?

No-sweat Calorie Saver #5: Swap that heaping tablespoon of mayo for some mustard

Mayo delivers 90 calories in just 1 tablespoon and you're probably using even more. Mustard adds a spicy bite to your sandwich at only about 10 calories per tablespoon.

No-sweat Calorie Saver #6: Eat snap peas instead of a banana

Eat snap peas instead of a banana with your sandwich for lunch. Yes, bananas are healthy (they're a great source of potassium and vitamin C)—but you can shave 100 calories from your day, painlessly, if you enjoy 1/2 cup of snap peas alongside your sandwich in place of that big banana.

No-sweat Calorie Saver #7: Halve the amount of rice you have with your stir-fry.

A cup of rice (200 calories) is technically two servings of grains. That's fine: even if you're eating only 1,200 calories—the lowest calorie level that's considered healthy—you still need six servings of grains a day. But if you're trying to bank calories, limit your grain servings to one at dinner and save those calories to spend later.

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101 Uses of coconut oil

I’ve said before that I am with coconut oil like the dad in “My Big Fat Greek Wedding” is with windex… I use it for everything. Right now, I have a five gallon bucket of it sitting next to my desk because we use so much and I don’t have anywhere else to keep it…

Today, I’m sharing my top 101 (yes 101!!) uses for coconut oil:

Uses for Coconut Oil

1. In cooking as a great oil with a high smoke point. Great for baking, stir-frys or as a dairy free replacement to butter.
2. Taken supplementally for daily energy.
3. As a coffee creamer when emulsified into coffee (The only way I’ll drink coffee)
4. On the skin as a basic lotion
5. In homemade lotion bars for soft, smooth skin
6. In homemade deodorant or deodorant bars
7. As an eye-makeup remover
8. As a cloth diaper safe diaper cream (just rub on baby’s bottom)
9. In making your own Remineralizing Toothpaste
10. To lighten age spots when rubbed directly on the skin
11. To prevent stretch marks during pregnancy
12. To support healthy thyroid function
13. In homemade Mayo without the high PUFA vegetable oils
14. To help increase sun tolerance and avoid burning
15. As a naturally SPF 4 sunscreen
16. In homemade lotion recipes
17. To get rid of cradle cap on baby- just massage in to head, leave on for a few minutes and gently rinse with a warm wash cloth
18. Topically to kill yeast or yeast infections
19. As a delicious tropical massage oil
20. It’s high Lauric acid and MCFA content helps boost metaboism
21. A tiny dab rubbed on your hands and then through hair will help get rid of friz
22. As an intensive nighttime facial moisturizer
23. Mixed with equal parts sugar for a smoothing body scrub (use in the shower)
24. Rubbed on lips as a natural chap stick
25. Topically, can help skin heal faster after injury or infection
26. Directly on the perineum to help heal after birth
27. As an incredibly intensive natural conditioner- Rub into dry hair, put a shower cap on and leave for several hours.
28. On feet to fight athlete’s foot or tor fungus
29. In place of Lanolin cream on nursing nipples to sooth irritation (also great for baby!)
30. Can help sooth psoriasis or eczema
31. There is some evidence that regular ingestion of coconut oil can help prevent or reverse Alzheimers
32.  With apple cider vinegar as a natural treatment for lice that actually works
33. In natural Homemade Sunscreen
34. In healthy brain boosting snack for kids like Coconut Clusters
35. In a filling and energy boosting Brain Powder Smoothie
36. Rub coconut oil on the inside of your nose to help alleviate allergy symptoms
37. Nursing moms can take 3-4 tablespoons a day (and Vitamin D) to increase milk supply and nutrients
38. There is some evidence that coconut oil helps digestion and may even kill intestinal parasites or yeast
39. Mix a tablespoon with a tablespoon of chia seeds for an all-day energy boost (do NOT take this at night!)
40. Can help improve insulin levels
41. Oil pulling with coconut oil and a drop of oregano oil helps improve gum health
42. Can help improve cholesterol ratios
43. Blend a tablespoon into hot tea to help speed recovery from cold or flu
44. In Homemade Natural Bug-Off Lotion Bars
45. As a replacement for vegetable oils in any recipe
46. Better for high-temperature cooking than olive or vegetable oils
47. Can help reduce appearance of varicose veins
48. After initial heat is gone, can help speed healing of sunburn
49. Is an immediate source of energy when eaten and isn’t stored as fat
50. As a natural personal lubricant that won’t disturb vaginal flora
51. As a naturally antibacterial skin cream
52. In natural homemade diaper cream
53. As a natural shave cream and after shave lotion
54. When used consistently on skin it can help get rid of cellulite
55. To season cast iron skillets
56. It’s anti-inflammatory properties can help lessen arthritis
57. Can reduce the itch of mosquito bites
58. Can help resolve acne when used regularly
59. Can be rubbed into scalp daily to stimulate hair growth
60. I’ve used in kids ears to help speed ear infection healing
61. On split ends to de-frizz
62. A small amount can be rubbed into real leather to soften and condition (shiny leather only… test a small area first)
63. By itself as a great tanning oil
64. Mixed with salt to remove dry skin on feet
65. Can help speed weight loss when consumed daily
66. Can help improve sleep when taken daily
67. Can be used to speed healing of fungal infections when taken internally and used externally
68. A tablespoon melted into a cup of warm tea can help sooth a sore throat
69. To help sooth the itch of chicken pox or poison ivy
70. It has been shown to increase absorption of calcium and magnesium
71. Internally as part of the protocol to help remineralize teeth
72.  Some evidence shows that the beneficial fats in coconut oil can help with depression and anxiety
73. By itself as a natural deodorant
74. By itself or with baking soda as a naturally whitening toothpaste
75. For pets struggling with skin issues when used externally
76. Some evidence suggests that the beneficial fats in coconut oil are helpful for those with Autism
77. In homemade vapor rub
78. As a safe cooking oil for deep frying
79. A tablespoon taken before each meal can help improve digestion
80. Can be taken in warm ginger tea to sooth heartburn or nausea
81. As a completely natural baby lotion
82. On hands after doing dishes to avoid dry skin
83. Mixed with catnip, rosemary or mint essential oils as a natural bug repellent
84. Can be used on mom’s nipple and baby’s mouth to help treat thrush
85. Many use it as an anti-aging facial moisturizer
86. Use to make coconut cream concentrate for a brain boosting snack
87. Can be used internally and externally to speed recovery from UTIs
88. When taken regularly, it can help fight candida
89. When taken regularly, it can boost hormone production
90. Can relieve the pain of hemorrhoids when used topically
91. Can boost circulation and help those who often feel cold
92. On cuticles to help nails grow
93. Rub into elbows daily to help alleviate dry, flaky elbows
94. Add to smoothies to give them a nutritional boost
95. Internally during pregnancy to help provide baby necessary fats for development (especially when taken with Fermented Cod Liver Oil)
96. In any recipes where vegetable oils are used
97. Whipped with shea butter for a soothing body balm
98.  One reader swears by using coconut oil to treat yeast infection. She suggests soaking a tampon in it and inserting the tampon for a few hours.
99. Naturally clears up cold sores
100. Ingesting coconut oil daily can help with allergy symptoms
101. Ingesting coconut oil daily can increase mental alertness

 What Kind of Coconut Oil?

You can try from few brands of coconut oil, which are with excellent quality.

How many of these uses for Coconut Oil have you tried? What did I miss? Share your favorite uses for coconut oil below!

iHerb.com sells thousands of natural food items, everything from stevia to gluten free flours to much more!  Click here to take a look at Iherbs product offerings.  If  you’re new to iHerb, you can use Coupon Code YAZ497 to get $10 off your first order with a minimum $40 purchase or $5 off orders less than $40.

Can chia seeds really help you lose weight?

Remember the Chia Pet? These gift items, clay figurines that sprouted grass-like "fur," were once all the rage. Fast-forward a few decades, and the seeds from the same chia plant are being sold online and in health food stores as a weight loss aid.

They're supposed to help control hunger while they enhance your diet with super-nutrients. But what's the real story on these nutritious seeds and their ability to help you lose weight?

What Is Chia?

Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. 

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel. 

Can Chia Really Help You Lose Weight?

In theory, chia seeds are supposed to expand in your belly, helping you to feel full, eat less, and ultimately shed pounds. But one study indicates otherwise.

"Over a 12-week period, we did not see a change in appetite or weight loss" in study participants who consumed chia seeds, says researcher David Nieman, DrPH, a professor at Appalachian State University in North Carolina.  "Our study showed no reduction in body weight, body fat and no improvement in traditional cardiovascular markers from 50 grams of chia per day.”

A study reviewing the body of scientific evidence on chia found similar results.

"The evidence is limited on chia, and only two clinical trials examined heart healthand body weight," says explains researcher Catherine Ulbricht, PharmD.  "One showed some beneficial heart effect, but neither showed any effect on weight loss."

More study is needed before chia can be recommended either for weight loss and heart health, says Ulbricht, chief editor of Natural Standard Research Collaboration.

Should You Try Chia?

While there's little evidence for the weight loss benefits of chia, it can be a nutritious addition to your diet. Nieman notes that people in his study tolerated it without any complaints for 12 weeks.

"Use chia seeds in foods, not as a supplement, but as an alternative to processed grains like white bread because it is a much healthier whole grain that is great-tasting in foods like muffins," suggests Michael Roizen, MD, co-author of You Staying Young. 

In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. The authors also note that the antioxidant activity of chia seeds is higher than any whole food, even blueberries.

Is there any downside to chia? Ulbricht cautions that if you have food allergies(especially to sesame or mustard seeds) or are on high blood pressure medications or blood thinners, you should ask your health care provider before adding chia to your diet.

The Bottom Line on Chia

Enjoy chia seeds for their flavor and to boost the fiber, protein, calcium, antioxidants, and omega-3s in your diet. But don't expect a big weight loss boost. 

Unfortunately, there is no magic bullet (or seed) for weight loss. If you want to lose weight, you'll need to follow a healthy, calorie-controlled diet and get more physical activity. 

Try from the many brands of chia seeds HERE

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