Here’s a primer for making a proper Caesar Salad … and transforming it into a delicious, healthy meal that will impress your dinner guests!
According to legend, Caesar salad was created by Caesar Cardini at his restaurant in Tijuana, Mexico when he was short on ingredients and needed to produce a quick appetizer for guests. Other stories credit Caesar's brother Alex as the real creator. No matter who the real inventor was, the salad quickly developed a fan base and is still popular decades later.
Using the crunchy pale green inner leaves found in romaine hearts is key to creating a proper Caesar salad. Chop or tear the romaine leaves, then gently toss them in the home traditional Caesar dressing.
Taking the time to make your own croutons [don’t worry—it’s easy!] goes a long way towards making this salad even more satisfying. A potato peeler makes easy work of shaving Parmesan cheese on the salad.
Serve the salad as is or top with Lemon Pepper Grilled Shrimp for a meal that looks and tastes very gourmet but is really so quick and easy to prepare!
Romaine lettuce, in addition to being a great source of gut-healthy fiber, is rich in calcium as well as Vitamins A, C and K. These nutrients boost immune health, protect your bones, support healthy vision, and promote healthy blood clotting.
Anchovies may be small but they pack a punch when it comes to omega 3 fatty acids. One 2-ounce can of anchovies provides more Omega 3 EPA and DHA than the same amount of salmon.
Research shows Omega 3 fatty acids are essential for heart, brain, and memory health. They also reduce inflammation and support flexible joints.
Did you know that a 100-gram serving of cooked shrimp [about 6 large shrimp] contains about 24 grams of protein? As you know, protein helps repair tissue and build lean muscle.
Shrimp also contains astaxanthin, a powerful antioxidant that boosts immune health, reduces inflammation, and protects your vision. Astaxanthin is also one of the few nutrients with the ability to cross the blood-brain barrier. That means it directly supports your memory and cognition.
Since Astaxanthin accumulates in the layers of your skin, studies show it can help protect against UV rays and may even prevent wrinkles and sun-damage!
When sautéing shrimp on the stovetop, use a large skillet that allows the shrimp to cook in one layer without overlapping. The biggest challenge in cooking shrimp is determining when they’re done. Undercook and they’ll be mushy and translucent; overcook and they’ll be rubbery and tough. You’ll know the shrimp is ready when it starts to curl and turn opaque and slightly pink—about 2 to 2-1/2 minutes per side.
For the dressing, avoid using Extra Virgin olive oil as it will overpower the taste of the ingredients. Use a lighter or neutral-tasting oil [such as grapeseed, corn, or light olive oil].
If you don’t want [or don’t like] anchovies in your dressing, anchovy paste is a great substitute. You get the salty from-the-sea flavor without the fishy taste or texture. One anchovy fillet equals ½ teaspoon of anchovy paste; you can add less or more paste according to your taste.
Ready? Let’s do this!
Lemon Pepper Grilled Shrimp
Garlic Croutons
Traditional Caesar Dressing
Creamy Caesar Dressing [not traditional but delicious just the same!]
For the Caesar Salad:
Rinse, dry and chop or tear the romaine into bite-sized pieces. Place in a large serving bowl and sprinkle generously with shredded parmesan cheese and croutons. Drizzle with Caesar dressing and toss gently until lettuce is evenly coated.
Sources:
]]>Here at Zenwise, we’re obsessed with good gut health. In turn, we search for emerging research that underscores the impact of the gut/brain connection. Whether you’re 20 or 80, we all want to learn about the causes and risk factors for Alzheimer’s disease.
Recent research highlighted in Time magazine suggests that changes in the gut microbiome could be linked to the progression of Alzheimer's disease. It's like a microbial mystery novel, with twists and turns that could revolutionize our understanding of this devastating condition.
One study focused on the role of specific gut bacteria in Alzheimer's progression. Researchers found that certain strains of bacteria produce compounds that can influence inflammation in the brain – a key player in Alzheimer's pathology. It's like a microscopic tug-of-war, with these tiny organisms vying for control over your brain health.
Another study, reported by News Medical, explores the connection between gut health and Alzheimer's progression. Research suggests the potential for novel treatments targeting the gut to combat this devastating disease.
News Medical says it’s a well-supported finding that diet plays a pivotal role in influencing gut microbiome composition and diversity.
The researchers found that although the body of research on the use of pre and probiotics supplements as therapeutic options for Alzheimer’s disease is still limited, various studies have reported that the use of pre and probiotics and combinations of the two can modify Alzheimer’s disease progression and related neuropathology.
Well, for starters, it underscores the importance of taking care of our gut health. Eating a diet rich in fiber, fruits, vegetables, and probiotic foods like yogurt and sauerkraut can help promote a healthy gut microbiome. Head to How to Ease the Transition to Whole Foods for more info. Regular exercise, managing stress, and getting enough sleep are also crucial for maintaining gut-brain harmony.
We’ll be monitoring this emerging body of research and will report our findings. In the meantime, why not up your odds of staying healthy for years to come with premium digestive health supplements from Zenwise?
At Zenwise, we pride ourselves on providing effective formulations that address multiple digestive health needs. We are the only top 25 digestive health company to offer a supplement, Digestive Enzymes, that combines probiotics, prebiotics, and enzymes in one easy-to-swallow capsule.
Our Customer Service Team can answer your questions seven days a week at support@zenwise.com or (800) 940-1972, M-F, from 9 a.m. to 5 p.m.
]]>
Donburi is a staple of Japanese cuisine. It refers to a large bowl filled with rice and topped with a medley of meat, veggies or fish simmered in a soy-based sauce.
This version of Donburi features ground beef, peas, fresh ginger, and pickled cucumber spooned over steamed rice. It’s a casual, hearty meal that is simple to make and ready to serve from fridge to table in under 40 minutes.
Ginger is among the healthiest (and most delicious) spices on the planet. It’s been used for centuries as a remedy for nausea, indigestion, and even morning sickness. Modern research shows that ginger is not only an effective digestive aid. It also can reduce joint aches, balance your blood sugar, and improve brain function.
Rice vinegar, an Asian staple made from fermented rice, contains essential amino acids critical for healthy immune function. But that’s not all. Research shows that adding a tablespoon of vinegar to your daily health regimen can increase satiety and reduce your appetite. It can also support blood sugar balance and reduce glucose spikes after meals.
In addition, rice vinegar supports healthy blood pressure, protects against pathogens and acts as a natural detoxifier.
Cucumbers may be considered a vegetable, but they’re actually a fruit. They’re a reliable source of fiber plus they’re 96% water, which makes them ideal for increasing hydration, supporting smooth digestion, and preventing constipation. Cucumbers are also packed with health enhancing antioxidants and essential nutrients like Vitamins C and K.
Our quick pickle recipe uses Japanese cucumber, a slender, dark green variety with a thinner skin and fewer seeds. It’s refreshing crunch and mild flavor adds a tasty touch to our Donburi.
You’ve probably heard of sake, the traditional Japanese wine made from fermented rice. But if you don’t have sake and need it in a pinch, you can substitute dry white wine or vermouth.
For a non-alcoholic version, mix 1 tablespoon of white wine vinegar or rice wine vinegar with 3 tablespoons water. Add a pinch or two of sugar to help balance out the vinegar tang.
White grape juice is another alcohol-free option. It has a sweet yet refreshing taste. Add a squeeze of lemon juice to give it a bit of a kick.
Ready? Let’s start cooking.
Active Time: 25 mins
Total Time: 40 mins
Servings: 4
INGREDIENTS
DIRECTIONS
This quick pickle recipe comes together in just 30 minutes and is the perfect partner to our Donburi dinner. You can use this quick pickling brine for any vegetable including carrots, radishes, onions, or daikon.
INGREDIENTS
INSTRUCTIONS
Mix sugar, salt, vinegar, and water until sugar is dissolved. Pour pickling liquid over sliced cucumbers, seal, and refrigerate for at least 30 minutes. Keep Leftover vegetables in the liquid in the fridge.
Recipe sources
https://www.foodandwine.com/recipes/soboro-donburi-gingery-ground-beef-peas-over-rice
https://www.seriouseats.com/quick-pickled-cucumbers-rice-vinegar-recipe
]]>Protein seems to be the buzzword of the decade, doesn't it? From fitness gurus to nutritionists, everyone is emphasizing its importance in our diet. But are you getting enough? Recent studies suggest we might not be, and the reasons might surprise you. Keep reading and find out what we discovered!
For starters, it's the building block of our bodies. And it’s not just for bodybuilders! Protein plays a vital role in repairing and building tissues from muscles to bones, skin to hair. It's also essential for producing enzymes, hormones, and other chemicals that keep us functioning properly.
The recommended daily allowance (RDA) varies depending on age, sex, and activity level. Here are some basic protein recommendations from a 2023 article in Health Magazine:
Recent research, like the study featured in Outside Magazine, challenges the conventional wisdom surrounding protein consumption. It suggests that the current recommendations might not be sufficient, especially for athletes and individuals with high physical activity levels. Additionally, UCLA Health warns about the consequences of inadequate protein intake, including muscle loss, weakened immune function, and impaired wound healing.
One major issue is absorption. Even if you're consuming enough protein, your body might not absorb it effectively. This is particularly true for plant-based proteins, which can be harder for the body to break down and utilize compared to animal-based sources.
Fortunately, there are ways to enhance protein absorption. Digestive enzymes and probiotics both have potential benefits in this regard. According to a study featured in NutraIngredients-USA, combining probiotics and enzymes may aid in the absorption of plant-based proteins, offering a solution for vegetarians and vegans who struggle to meet their protein needs.
Digestive enzymes help break down protein molecules into smaller, more easily digestible units, allowing for better absorption in the intestines. On the other hand, probiotics promote a healthy gut microbiome, which can enhance overall digestion and nutrient absorption, including protein.
While these supplements may offer benefits, they should complement a well-rounded diet rich in diverse protein sources, including lean meats, fish, dairy, legumes, nuts, and seeds.
Are you scratching your head, wondering which digestive products will best help you break down protein? Read How to Choose the Right Gut Health Supplements for all the details.
Or contact our customer service team for personalized recommendations. We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>If you’ve landed on this page, chances are pretty high that you understand the importance of gut health. Simple lifestyle choices like a healthy diet, stress management, and hydration make a huge difference. But let’s be honest; life is chaotic, and savvy supplementation may be in order.
Perhaps you’ve shored up a team of daily supplements and are now wondering, ‘When will I see results from these probiotic, prebiotic, and digestive enzyme supplements?’ It’s the million-dollar question, for sure!
We don’t have a crystal ball, but we can give you more insight on what to expect on your digestive health journey. Before we get to those answers, let’s review what the heck these supplements are and how they can help.
Probiotics are live bacteria or microorganisms found in certain fermented foods and can also be found in dietary supplements. These little “helpers” balance the gut microbiome, promote regularity, and improve digestive health. But gut health isn’t the only area where probiotics are beneficial. Probiotics have been found to be helpful for immune system support, stress levels, mood, sleep, and specific women’s health concerns. Click here for our article Probiotics 101: What You Really Need To Know, to learn more.
Unlike probiotics, which are live bacteria, prebiotics are not living organisms. Instead, these are non-digestible food ingredients that support the ‘good bacteria’ already living in your gut. They may help to prime your digestive tract for the processes ahead that will allow bacteria in your large intestine to break down more nutrients so they can be absorbed while the waste can be excreted. Prebiotics can come from foods (i.e., bananas, asparagus, beans) or prebiotic supplements. At Zenwise, we pair probiotics with prebiotics in many of our formulas. It’s kind of the one-two punch for digestive health support.
Did you know that only 25% of the digestive enzymes needed come from the body? The other 75% comes from food. Furthermore, your body’s enzyme count may decline with each passing year. Insufficient enzymes may lead to digestive troubles. Equally troubling is that when enzymes decline, our bodies may not absorb the nutrients we need for optimal health. Due to this drop in natural enzyme production, adding digestive enzyme supplements may help your body compensate. Head to What You Need to Know About Digestive Enzymes for all the details.
Again, we can’t give you a hard-and-fast answer. It’s not an overnight fix, but there are ways to maximize these digestive supplements' efficiency.
At Zenwise, we pride ourselves on providing effective formulations that address multiple digestive health needs. We are the only top 25 digestive health company to offer a supplement, Digestive Enzymes, that combines probiotics, prebiotics, and enzymes in one easy-to-swallow capsule.
For more commonsense info, head to our guide for finding the best gut health supplement.
Are you still full of questions regarding your gut health? Lucky for you, we are full of answers! Our Customer Service Team can’t wait to help! We’re available to answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>Remember mom’s meat loaf? Meatloaf with a side of mashed potatoes and a veggie is the ultimate comfort food for generations. But great meat loaf is more than just a giant hunk of ground beef in a loaf shape!
Our 21st century version features ground beef mixed with onion, garlic, Panko breadcrumbs, fresh parsley, and seasonings. It’s topped with a sweet and tangy brown sugar glaze that caramelizes as it bakes. The result is a moist, tender meatloaf that’s oozing with flavor and doesn’t fall apart when you slice it.
If are using an all-beef meatloaf recipe, make sure to use ground beef that is 80/20 or 85/15. If you opt for a 90/10 ground beef, you can end up with a tough and dry meatloaf.
You can also use the prepackaged meat at the grocery store labeled 'meatloaf mix,' which is a mixture of beef, pork, and veal.
Ground pork is a good alternative if you would prefer to not use ground beef. While using ground pork will make a perfectly juicy and moist meatloaf, it will have more of a 'meatball' taste to it.
In a slight departure from classic meatloaf, we swapped out the ketchup for Chili Sauce. Chili sauce is not spicy. It is a zesty, less sweet version of traditional ketchup. Find it in the condiment aisle near the ketchup. If you don’t have chili sauce, feel free to use ketchup or even a bit of BBQ sauce.
Finally, beef bouillon cubes add delicious, meaty flavor to the beef mixture. Just crush them up before you add them to the mix.
Beef is a rich source of protein, iron, and B vitamins. It’s also packed with amino acids that help muscle growth and strength. One of these amino acids, L-carnitine, helps power up cell mitochondria to produce energy throughout the body.
In addition, beef helps to prevent iron-deficient anemia and provide glutathione, a potent antioxidant that supports immune function.
Parsley is a natural diuretic and detoxifier. It improves digestion, prevents bad breath, and flushes toxins out of the body. It also contains inflammatory and antibacterial compounds that help fight infection. Finally, parsley is a major source of vitamin K, which is important for blood clotting and bone health,
Onions are another gut-health superstar with fiber, prebiotics, and antioxidants. It also Stimulates the production of digestive enzymes that break down food and absorb nutrients.
You want to mix the meatloaf ingredients until they are just blended. Do not overmix! Working the meat too long can result in a tough, heavy meatloaf. Gently press meat into the pan so it holds its shape.
No loaf pan? No problem. Line a baking sheet with aluminum foil for easier cleanup. Spray with cooking spray then shape the beef mixture into a loaf on the baking sheet. Cooking on a baking sheet also gives your meatloaf a nice crust.
After baking, let the meatloaf rest for 10-15 minutes before you slice it. This helps the meatloaf retain its juices. It also won’t fall apart when you slice it.
INGREDIENTS
Meatloaf Glaze
INSTRUCTIONS
]]>
Think hot flashes and mood changes are the worst part of “The Change”? Well, think again because perimenopausal and menopausal bloating can be equally challenging.
If you are dealing with bad bloating and gas that seems to come out of nowhere, you are not alone. According to MenopauseNow.com, 30 to 60 percent of menopausal women report an increase in gas during this time, leading researchers to believe that hormonal fluctuations also play a role in the production of gas.
Let’s take a closer look at this vexing issue and find out what you do about it.
Let's tackle the big question: why does menopausal bloating happen in the first place? Well, ladies, we can point our fingers at our ever-changing hormones. As we journey through perimenopause and into full-blown menopause, our estrogen and progesterone levels start to fluctuate like crazy.
These hormonal rollercoasters can wreak havoc on our bodies' ability to regulate fluids, leading to that uncomfortable, bloated feeling. It's like our hormones are throwing a party in our bodies, and bloating is the uninvited guest who won't leave. Click here for more info on Menopause and Gut Health.
But hormones aren’t the only culprits here. Stress, oh stress – the silent saboteur of our well-being. When we're stressed, our bodies release cortisol, the "stress hormone," which can mess with our digestion and lead to bloating. Click here for more info on The Impact of Stress on Digestion.
Plus, let's remember our good ol' friend, lack of exercise. When we're not moving our bodies enough, things can get backed up, if you catch our drift. And don't even get us started on our diets – too much salty, processed goodness can leave us feeling like a balloon that's about to burst.
Now that we know why menopausal bloating likes to crash our party let's talk about how to kick it to the curb.
Now that we've got a handle on how to stop menopausal bloating in its track, let's talk about how to prevent it from crashing our party altogether. First things first, prioritize self-care. Make time for relaxation and stress relief activities like meditation, deep breathing, or indulging in your favorite hobbies. Your body and mind will thank you!
Pay attention to what you're putting into your body. Opt for whole, nutrient-rich foods and steer clear of processed junk that can wreak havoc on your digestive system. And hey, if you want to indulge now and then, go for it – just don't make it a habit. Are you frustrated by weight management efforts? Head to Menopause Madness: Why Weight Loss is Tough for more intel.
Lastly, listen to your body. If something doesn't feel right, don't ignore it. Whether it's bloating, pain, or a general sense of unease, your body is trying to tell you something. So, tune in, take care of yourself, and keep on shining, you beautiful, bloating-battling babes!
And since you’re tuning into yourself, how about learning more about digestive supplements that can support you big time? Our customer service team is eager to answer any and all questions. So, give ‘em a holler at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972.
And as always, all Zenwise® products are backed by the "Eat Freely...or it’s Free" guarantee!
]]>Originating in Russia (but created by a French chef!), beef stroganoff is a savory hearty meal characterized by juicy beef, mushrooms and noodles coated in a creamy sauce. It’s a savory meal that’s been around for generations.
Now, meet a classic stroganoff with a vegetarian spin!
Traditional stroganoff sauce contains sour cream and a roux, which is a mixture of butter, flour, and broth. In our Vegetarian version, we swapped out the beef, added triple the mushrooms, use vegetable broth instead of beef broth and include gut-friendly Greek yogurt instead of sour cream.
You’ll cook the noodles directly in the Stroganoff sauce. This way, the noodles soak up all that delicious flavor while they cook. Cleanup is easy since everything cooks in the same pot. It’s a warm, hearty meal that’s sure to please.
Vegetable broth is not only low in calories and fat. It’s packed with minerals like calcium and magnesium and vitamins like vitamin A, C, and E. As a result it can support skin and bone health as well as immune function.
Vegetable broth also contains antioxidant and anti-inflammatory compounds which can protect against chronic disease and promote healthy blood sugar levels. And yes, it’s great for gut health; it’s a natural source of prebiotics that feed and balance gut flora.
Ancient civilizations used garlic to treat asthma, digestive disorders, heart disease, infections, and respiratory disorders. And modern science confirms that garlic can protect your gut lining, ease inflammation and improve cholesterol, blood pressure, and blood sugar levels.
Cremini mushrooms are one of the most common mushrooms sold in supermarkets. They are low in calories and high in healthy carbs and protein. Like many other types of mushrooms, cremini are natural immune-boosts and rich in helpful bacteria, including probiotics. They’re also great for your blood pressure. One study found that a diet rich in mushrooms can reduce the likelihood of developing high blood pressure, especially during pregnancy.
Cremini mushrooms (also spelled crimini) are some of the most common mushrooms sold in grocery stores. They’re older than white mushrooms, darker in color, and have a deeper, more complex flavor. Their age often gives them a more complex flavor than white mushrooms.
If you want to add another type of mushroom to the creminis, we recommend shiitake or portobello mushrooms. When sauteing the mushrooms, add salt to help draw out the moisture. The mushrooms are ready when they are still plump and a light golden brown. Feel free to be generous with the mushrooms; they shrink down a lot during the cooking process.
For variety, you can also add more vegetables with the mushrooms and onions, such as peas, carrots, or zucchini.
As with many creamy sauced pastas, these noodles are best served while fresh and hot. The sauce will thicken as it cools and sits.
To store the leftovers, let stroganoff cool completely. Then, transfer into an airtight container and store for up to 3-5 days. Because stroganoff is a noodle-based dish, we don’t recommend freezing it because the noodles will likely get soggy.
Let’s get cooking!
This Vegetarian Mushroom Stroganoff is a lighter, healthier spin on a classic comfort food recipe. A flavorful weeknight dinner – and there’s only one pot for cleanup!
INGREDIENTS
INSTRUCTIONS
recipe source:
]]>Today, let's dive into the wonderful world of herbs and spices, specifically those known to boost our metabolism. Our metabolism is like the engine of our body, responsible for converting the food we eat into energy. And just like any engine, it needs a little tune-up now and then to keep running smoothly. That's where these herbs come in handy.
Green Tea: Let's start with one of the most popular metabolism-boosting herbs out there – green tea. It provides a gentle caffeine kick to help rev up your metabolism and is also loaded with antioxidants called catechins. These little powerhouses have been shown to increase the body's ability to burn fat, making green tea a fantastic addition to your daily routine. Metabolism is just one of the perks of green tea. It’s also great for your skin, brain health, immune system, heart, and liver. For more info, head to our blog on the 6 Proven Health Benefits of Green Tea. If sipping on tea isn’t your thing, consider a quality supplement, such as Zenwise® Green Tea Fat Burner Gummies.
Black Cohosh: While perhaps not as well-known as green tea, black cohosh is another herb worth mentioning when it comes to metabolism support. Traditionally used by Native Americans for various medicinal purposes, black cohosh has gained attention for its potential to aid in weight management. It's believed to impact hormone balance, particularly estrogen levels, which can affect metabolism regulation. Incorporating black cohosh into your wellness routine might give you that extra edge in achieving your health goals. Are you interested in learning more about this herb? Learn Why Everyone is Talking About Black Cohosh here. Check out Zenwise® Slimwise Probiotic, which includes Black Cohosh and other ingredients to help manage weight and bloating.
Cayenne Pepper: Now, let's turn up the heat with cayenne pepper. This fiery spice contains capsaicin, a compound that gives peppers their heat, stimulates metabolism and promotes fat burning. Adding a dash of cayenne to your meals can kick-start your metabolism and even help curb your appetite. So, don't be afraid to spice things up in the kitchen – your metabolism will thank you.
Cinnamon: Who doesn't love the sweet and warming flavor of cinnamon? Well, it turns out that this beloved spice may also offer some metabolic benefits. Cinnamon has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and prevent spikes and crashes that can lead to cravings and overeating. Sprinkle some cinnamon onto your morning oatmeal or add it to your favorite baked goods for a delicious way to support your metabolism.
Ginger: Another spice with a host of health benefits is ginger. Not only does it possess anti-inflammatory and digestive properties, but it may also help boost metabolism. Ginger contains compounds called gingerols and shogaols, which have been found to increase calorie burning and reduce feelings of hunger. For more info on the other health benefits of this spicy superstar, check out How Herbs & Spices Can You’re Your Gut. Whether you enjoy it in tea, stir-fries, or as a zesty addition to your smoothies, incorporating ginger into your diet is a tasty way to support your metabolic health.
Turmeric: And finally, we have turmeric – the golden spice with a plethora of health-promoting properties. Curcumin, the active compound in turmeric, has been shown to increase metabolism and promote fat loss by enhancing the body's ability to break down fat and convert it into energy. Additionally, turmeric boasts powerful anti-inflammatory effects, which can further support overall health and well-being. So, don't hesitate to add a pinch of turmeric to your soups, stews, and curries for a metabolism-boosting boost. For a yummy recipe that includes not only turmeric but also cinnamon and ginger, head to Gut Loving Golden Milk Latte.
Contact our knowledgeable customer service team for more advice about the best supplements for your needs. Reach them at support@zenwise.com or M-F from 9 a.m. to 8 p.m. EST at (800) 940-1972. And as always, all Zenwise® products are backed by the "Eat Freely...or its Free" guarantee!
]]>The traditional way of cooking risotto is over low heat, adding stock to the rice about a half cup at a time, stirring constantly until all the liquid is absorbed. Then repeat adding the stock ½ cup at a time until it’s all used up. The process takes up to 30 minutes and that does not include prepping and cooking anything else you’d like to go alongside it.
If you don’t have time or patience to stand over a stove and stir, here’s a risotto recipe that’s practically effortless and still absolutely mouthwatering. All you need is about 10 minutes of prep time. The oven does all the work. The result? A a soft, cheesy risotto that works as a main meal with a salad or as an excellent side dish to our perfect roast chicken.
The best part? There’s only one pot to wash!
Butternut squash is packed with gut-friendly fiber, which along with supporting digestive health also helps control your weight. Fiber makes meals more satisfying by filling you up for longer so you aren’t reaching for a snack just an hour or two later. Butternut squash has a similar flavor to sweet potato, with half the amount of carbs.
Butternut squash is a standout source of Vitamins A and C, as well as such vision-protecting carotenoids as beta carotene, zeaxanthin and lutein. Research found that this nutritional trio can counteract damage caused by UV and Blue Light, which reduces the risk of developing age-related macular degeneration.
Onion contains allicin and diallyl disulfide, medicinal compounds that fight inflammation and infection. It’s also a source of protein, fiber, Vitamins B6 and C, and iron.,
In addition to adding a delightful flavor to food, Thyme can help fight acne, lower blood pressure, boost immune function and even improve your mood. It’s rich in a compound called thymol, which can protect you against some bacterial, fungal, and viral infections.
Save time and effort by purchasing butternut squash pre-cut from the supermarket. If you like your squash and onion to remain al-dente, skip the sauté [step 2] and just place the pot directly into the oven. Cook for 20 minutes, then proceed with the rest of the recipe.
Risotto is best served immediately but you can store it in the fridge for up to 3 days.
No standing over a hot stove with this risotto. Let the oven do all the work while you get on with something else – the result is still wonderfully creamy. It’s the perfect side dish to our perfect roast chicken or add a salad for a healthy main meal.
Prep Time 10 minutes
Cook Time 1 hour 5 minutes
Servings 6
INGREDIENTS
INSTRUCTIONS
Recipe source:
]]>Remember going for sushi at that place that got five starts on Yelp? And do you also recall the nasty aftermath spent in your bathroom the next day? Yup, chances are you caught a five-star case of food poisoning. We’ve all been down this bumpy road, so let’s learn more about this disturbing digestive dilemma.
Food poisoning isn't a specific illness caused by a single pathogen. Instead, it's a broad term to describe any illness caused by consuming contaminated food or beverages. This contamination can come from bacteria, viruses, parasites, or even toxins microorganisms produce.
Food poisoning is the catch-all term for all foodborne illnesses. Food can be contaminated in any place it’s handled. Think: Poor handwashing, not disinfecting cooking or eating areas, and improper storage. To lessen the chances of food poisoning, wash hands and dishes frequently in hot, soapy water; wash raw fruits and veggies; carefully handle raw food, especially meat; refrigerate or freeze perishables promptly; and cook meat to the proper temperature.
The culprits behind those stomach-churning moments. There are various sources of food poisoning, but here are some common ones.
Now, onto the not-so-fun part: recognizing the symptoms. Food poisoning can range from mild discomfort to severe illness, depending on the culprit and individual factors. Here's what to watch out for:
Alright, so you suspect you've fallen victim to a bout of food poisoning. What now? Here are some tips to help you weather the storm:
Now, can we be honest for a moment? Your gut has been through the wringer, and it needs some love, big time! There’s never been a better time to take steps to heal your beleaguered gut after the horrific food poisoning onslaught. We have all kinds of information to set you on the right path. Head to How to Heal Your Gut or How to Heal Your Gut in One Month for actionable tips.
Contact our knowledgeable customer service team for more advice about the best digestive supplements for your individual needs. Reach them at support@zenwise.com or M-F from 9 a.m. to 8 p.m. EST at (800) 940-1972. And as always, all Zenwise® products are backed by the "Eat Freely...or its Free" guarantee!
]]>Sure—Rotisserie Chicken is great in a pinch. But this easy to make and even easier to prepare Garlic Herb Butter Roast Chicken is so much better! It’s juicy on the inside with golden, crispy, buttery skin on the outside. Garlic butter, parsley, herbs, and a hint of dry white wine deliver a medley of flavors. A drizzle of pan juices takes everything up a notch [or, use them to make your own chicken gravy.]
Add even more flavor to your chicken by seasoning under and on the skin. Place a sliced lemon with more butter and herbs inside the cavity. Roast until it’s crispy and deep golden on the outside, and juicy on the inside.
Serve along with salad and rice or creamy mashed potatoes for an impressive yet easy to make dinner. And when you’re done, use the chicken carcass to make homemade, gut-friendly bone broth.
While roasted chicken takes longer to cook, it’s a much healthier option than fried chicken. Fried chicken has a crispy, greasy flavor, as it is cooked in hot oil. Meanwhile, roasted chicken is cooked in its own fat and juices, which results in a moist, tender chicken with an intense and rich flavor. It’s also lower in calories and saturated fat than the fried variety.
And talk about the health benefits! Chicken is packed with protein, which is essential for building your tissues, supporting bone health and maintaining muscle mass. The protein in chicken also helps you feel fuller faster, which makes it a BFF when it comes to managing your weight.
Chicken is also a good source of niacin, Vitamins B6 and B12, and selenium. so it supports immune function, energy production, thyroid health and even promotes fertility.
It’s really easy to prepare a whole chicken for roasting. Rinse the chicken inside and out, then pat dry with paper towel. You want to generously season the outside with salt, pepper, herbs and garlic butter.
However, save a lot of that butter to use under the skin. Just loosen the skin with an upside-down dessert spoon. The shape hugs the curves of the chicken, and it doesn’t tear the skin. Place the garlic butter under the breast and on the thighs and legs. You can also gently loosen the skin with your fingers. However, you may want to wear some latex gloves while doing this. It’s a messy job and prevents cross-contamination.
After the chicken is all buttered up, place it on a bed of garlic and onion in your roasting pan. The veggies act as a rack, elevating the chicken for more even cooking. It also adds extra flavor to the pan juices used as the sauce for this recipe. You can also use the pan juices to make your own gravy [see recipe below].
COOK TIMES: Take the chicken out of the fridge for 30 minutes before cooking. Roast the chicken for 10 minutes at 450F. Then, lower the temperature to 350 until the internal temperature is 165F or until juices run clear.
Prep Time: 10 minutes
Cook Time: 1 hour 15 minutes
Servings: 4
INGREDIENTS
Instructions
Quick Gravy
Take a jar of your favorite chicken gravy and stir in the pan juices. Heat the gravy, stirring occasionally until the gravy thickens and is heated through.
Traditional Gravy
Melt 3 tablespoons of butter over medium heat. Then add 3 tablespoons of all purpose flower and whisk for about a minute. Add half the pan juices and continue whisking until its incorporated and free of lumps. Then, add the remaining pan juices [add chicken stock if you don’t have enough liquid. Continue cooking for 2 minutes, stirring regularly, until gravy thickens. Season with salt and pepper to taste.
Recipe sources
]]>Dear menopausal mavens, if you're reading this, chances are you are searching for some natural support in this natural – if not puzzling -- next chapter. One of the most cited herbal remedies comes from a flowering plant called Black Cohosh.
Fans of this natural superhero say it can help alleviate a host of menopausal symptoms, including hot flashes, mood swings, sleep issues, and the dreaded weight gain. What’s more, there is compelling scientific evidence to support these claims.
Today, we'll dive into the benefits of Black Cohosh for menopause, focusing on how it supports hormone balance and metabolism.
First things first, let's quickly recap what menopause is all about. Menopause is a natural phase in every woman's life, typically occurring in her late 40s to early 50s. It marks the end of her reproductive years, as the ovaries gradually reduce their production of estrogen and progesterone hormones. Buckle up because, for many women, this hormonal shift can trigger a range of symptoms that make life a tad challenging.
Black Cohosh, also known as Actaea racemosa, is a native North American plant used for centuries by indigenous cultures for various medicinal purposes. In modern times, it has gained popularity as a natural remedy for menopause symptoms, and for good reason.
One of the standout benefits of Black Cohosh is its ability to support hormonal balance during menopause. As estrogen levels decline, women often experience a range of uncomfortable symptoms, including hot flashes, night sweats, and mood swings. Black Cohosh contains compounds known as phytoestrogens, which mimic the effects of estrogen in the body without actually being hormones themselves. These phytoestrogens can help alleviate menopause-related symptoms by providing some much-needed hormonal support.
Hot flashes are one of the most notorious menopause symptoms, and anyone who's had one knows they're no fun at all. Black Cohosh has been shown in some studies to reduce the frequency and intensity of hot flashes. While the exact mechanisms aren't fully understood, it's believed that the phytoestrogens in Black Cohosh play a role in regulating the body's temperature control system.
In a study of 80 menopausal women who were experiencing hot flashes, those who were supplemented with 20 milligrams (mg) of Black Cohosh daily for eight weeks reported significantly fewer and less severe hot flashes than before they started the supplement.
Menopause isn't just about physical changes; it can also wreak havoc on your emotions. Mood swings, irritability, and anxiety can become regular visitors during this time. Black Cohosh has the potential to help stabilize your mood by acting on serotonin receptors in the brain. Serotonin is a neurotransmitter responsible for regulating mood, and Black Cohosh may help promote its balance.
One study investigated the use of herbal supplements for anxiety and depression in menopausal women. Researchers found that supplementing with Black Cohosh was linked to significant improvements in psychological symptoms.
Sleep disturbances are a common complaint among menopausal women. Night sweats and insomnia can leave you feeling tired and irritable. Black Cohosh's ability to alleviate hot flashes and reduce anxiety may contribute to better sleep quality. By calming those nighttime disturbances, you can enjoy a more restful night's sleep.
There’s some scientific evidence that Black Cohosh can improve sleep. A 2015 study in 42 menopausal women found that supplementing with black cohosh improved sleep duration and quality.
Now, let's talk about another benefit of Black Cohosh during menopause: metabolism support. As we age and hormones shift, many women notice a change in their metabolism. Weight gain becomes more common, and it can feel like those extra pounds are nearly impossible to shed. Black Cohosh may help combat this issue. Some studies suggest it can help maintain a healthy weight during menopause by influencing the body's metabolism and energy expenditure.
Always check in with a healthcare professional before taking a new supplement. And if you get the green light, opt for a supplement from a company you trust. Zenopause™ from Zenwise® fits the bill.
In addition to high quality Black Cohosh, this formula also includes probiotics, Green Tea Extract and Chromium Picolinate, and Meriva Turmeric. Together these proven ingredients provide natural support for hormone balance and metabolism.†
For more advice on finding balance in your life – whatever the stage -- check out our informative and relatable blog page.
Interested in other Zenwise® products? We’d love to help. Contact our Customer Service Team, who can answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>Whether it’s curly, straight, thin, or thick, the status of our lovely locks is never far from our thoughts. Your individual #haircare routine ultimately depends on a few factors, including natural hair texture or type, whether it’s chemically processed, your hairstyle of choice, and more. Chances are your fantastic hair stylist can steer you in the right direction there.
However, every routine shares a few basic components, which we will cover here. So, keep reading because we’ll also dish about other ways to keep your hair healthy, such as select vitamins and minerals that your tresses will treasure.
Sure, everyone’s hair type and concerns will affect their hair care routine in some ways, but there are a few basic steps that we should all follow.
Your hair, like your skin, is impacted by your diet. So, ensure you’re getting enough protein, iron, vitamins A and C, and omega-3 fatty acids. There are a handful of other vitamins and minerals that have a particular affinity to glorious hair. Take a look…
Biotin, also known as vitamin H, is a vital B vitamin that significantly influences hair health. It stimulates hair growth, fortifies your strands, and combats hair loss. Biotin produces keratin, the protein that forms the structural foundation of your hair, nails, and skin.
While biotin is found naturally in foods like eggs, nuts, and salmon, consider biotin supplements for an extra boost. Read more about this hair hero here.
Saw palmetto is a natural remedy gaining recognition for its effectiveness in preventing hair loss, regardless of gender. It achieves this by blocking the production of dihydrotestosterone (DHT), a hormone linked to hair loss. Saw palmetto can help thwart hair thinning by reducing DHT levels and promoting thicker, healthier hair growth.
Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin that is crucial in retaining moisture in your hair. It ensures your hair stays hydrated, preventing dryness and breakage. Additionally, vitamin B5 enhances your hair's texture and elasticity.
To introduce pantothenic acid into your routine, incorporate B-vitamin-rich foods such as avocados, sweet potatoes, and whole grains into your diet. You can also look for hair products that feature this essential nutrient.
L-lysine is an amino acid that holds the key to hair strength and growth. It aids in producing collagen, a protein that provides structural support to your hair. A deficiency in L-lysine can result in brittle, weak hair.
L-lysine is found in lean meats, fish, beans, and dairy products. By including these sources in your diet, you'll ensure your hair receives the essential amino acids to stay robust and vibrant.
Your chosen hair care products – such as shampoo and conditioner – may change as you go through different life transitions, such as pregnancy and menopause. However, boosting your vitamin and mineral game with hair-specific supplements may be a good idea.
With Biotin, L-Lysine, Saw Palmetto, Pantothenic Acid, and a slew of tress-loving botanicals, Hair Growth Vitamins from Zenwise® offers premium hair, skin, and nail support.
Looking for more supplement recommendations? Visit us today! Our Zenwise® customer service team can answer all your questions and steer you in the right direction. Reach them at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972.
]]>Next time you yearn for some comfort food, how about a classic Italian stew that’s super healthy, incredibly delicious, and totally vegetarian? Even better, you need only one pan and 20 minutes!
Italian Beans and Greens requires a few simple ingredients, cannellini beans, escarole, veggie broth, garlic, and a hefty sprinkle of parmesan cheese. It’s a meal that needs nothing more than some crusty bread on the side to soak up all the savory, garlicky sauce that’s bursting with flavor.
Escarole is a leafy green vegetable that belongs to the chicory family. It has a mild, slightly bitter flavor. As it cooks, the escarole loses its bitterness and becomes pleasantly mild tasting. It’s a staple in Italian cooking, whether it be in soups, salads, or side dishes and is readily available in the produce section of most supermarkets.
Even better, you can customize this dish however you would like. You can serve it over pasta, pre-cook some Italian sausage and add it at the end of the cooking process, or you can add more broth and you’ll have a delicious escarole soup.
What’s more, you can make this dish ahead of time. It lasts in the fridge for close to a week and freezes well for up to three months.
Escarole is a treasure trove of antioxidants, fiber, and various vitamins and minerals such as Vitamins A, K, and folate. The lignans in escarole may help lower inflammation and promote healthy cholesterol, blood pressure and blood sugar.
Cannellini beans are rich in fiber, prebiotics, and probiotics, so they can balance gut flora and support healthy, smooth digestion. They are also a reliable source of protein, low in fat and calories, and rich in in polyphenols, antioxidant compounds that have both anti-inflammatory and antioxidant properties. Research shows that a diet rich in polyphenols can protect against diabetes, heart disease or cancer.
Garlic is a prebiotic, which means it feeds the beneficial bacteria in your gut to produce short-chain fatty acids. These fatty acids help support the health of your colon, immune system, and digestive tract. Garlic also contains protein as well as Vitamin C, Vitamin B6, manganese, selenium, and iron.
To clean the escarole, cut off the root end of the escarole head and separate the leaves. Remove the inner stem since it’s bitter with a tough taste. Place the leaves in a large bowl of water, swish them around for a minute or two, and then drain.
You can boil the escarole in batches, then scoop it directly from the pot into the sauté pan when the greens are tender.
Don't burn the garlic! Burnt garlic adds a bitter taste to the oil. Just let it sauté long enough until it becomes fragrant, then add the escarole and beans to the pan. Squeeze fresh lemon juice at the end of cooking to get rid of any bitterness and add a refreshing bit of flavor.
Let’s get cooking!
Greens and Beans is Italian Comfort Food that’s easy and healthy. You'll want to make this regional specialty again and again!
Prep time: 10 minutes
Cooking time: 20 minutes
Servings: 4
INGREDIENTS
INSTRUCTIONS
- https://www.cucinabyelena.com/italian-beans-and-greens-recipe-escarole/
]]>Have you ever considered adding green coffee beans to your daily routine? No, we're not talking about swapping your morning latte for a handful of raw beans—though that would be a conversation starter! We're diving into the world of green coffee bean supplements and how they can give your health, weight management, and fitness goals the kick they need.
Before we spill the beans on the benefits, let's crack open the concept of green coffee beans. Picture your regular coffee bean before it's roasted into that aromatic elixir you savor every day. Green coffee beans are like the coffee world's version of "before and after" photos, with the "before" being unroasted and packed with potential.
We all know that maintaining a healthy weight isn't always a walk in the park (or a jog in the park, for that matter). Green coffee beans might just be your new workout buddy:
Now, let's talk fitness. Whether you're a gym junkie, a yoga enthusiast, or simply aiming for more daily steps, green coffee bean supplements can be your secret weapon:
But wait, there's more! Green coffee bean supplements aren't just about weight and fitness. They offer a buffet of health benefits:
Quality Matters: Go for reputable brands that offer high-quality supplements. Check for standardized chlorogenic acid content to ensure consistency. Green Coffee Bean Extract Plus Green Tea from Zenwise® checks all the boxes. This AVA-Certified Vegan, non-GMO formula features 500mg of Green Coffee Bean + 256mg of Green Tea. Along with diet and exercise, Green Coffee Bean Extract Plus Green Tea can help with weight loss by boosting metabolism and reducing the absorption of carbohydrates. This formula also promotes heart and cognitive health for daily well-being.
But remember, green coffee bean supplements are like a sidekick to your healthy lifestyle, not the main act. They work best when combined with a balanced diet and regular exercise. And beware, since they contain caffeine, it’s critical that you hydrate adequately.
Looking for more great info on healthy lifestyle tweaks? Head to our blog page for a variety of trending topics. And if you have more questions about Zenwise® supplements, we are here to help. Contact our Customer Service Team, who can answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>If you are looking for a quick, easy, gut-friendly meal, look no further than this vegetable stir fry recipe!
Stir fry is a great option when you’re in the mood for Asian food but don’t want to order takeout. This version combines onions, mushrooms, celery, and cabbage sauteed a la stir fry style. Add the lemon tahini dressing for exotic flavor and extra gut benefits. The result is a wonderful blend of Asian and Mediterranean flavors.
You can enjoy this vegetable stir fry as a main course or a side dish and customize it with your favorite veggies or protein. It’s a terrific way to use up any leftover vegetables in your fridge and satisfy your craving for Asian cuisine.
And did we mention it’s completely plant-based? A diet rich in plant-based foods promotes the growth of beneficial bacteria in the gut. That supports your immune health and keeps inflammation under control . It’s also the very best way to keep gut bacteria balanced and happy.
Cabbage is packed with gut-friendly fiber, which can help keep your digestive system healthy and regular. Fiber also feeds the beneficial bacteria in your gut.
Cabbage also contains glutamine, an amino acid that protects the cells of your intestines and protects your gut lining from damage.
Onions are rich in fiber, prebiotics, and probiotics. It’s also a source of quercetin, a flavonoid antioxidant that may lower your risk of heart disease, diabetes, and cell damage. In addition, quercetin fights gut inflammation and strengthens your intestinal barrier.
Mushrooms possess amazing benefits for all areas of your health. They boost immune function, improve bone density, and even alleviate stress. Certain mushrooms contain natural anti-inflammatory compounds that can reduce your risk of heart disease or cancer. [check out this blog for more about the remarkable benefits of mushrooms].
Tahini is a paste made from toasted, ground sesame seeds and it’s a popular ingredient in Mediterranean and Middle Eastern cooking. It’s rich in protein, fiber, healthy fats, and antioxidants. It also contains lignans, compounds that have anti-aging and anti-cancer benefits.
This recipe serves 4-6 people but it’s easy to cut in half if you’re making it for yourself or you and a friend.
You can make the Lemon Tahini dressing ahead of time. Store in an airtight container in the fridge for up to a week. You can also freeze it to enjoy at a later date.
OK—let’s do this!
INSTRUCTIONS
INGREDIENTS
Place all of the ingredients in blender. Blend until creamy and smooth, about one full minute (make sure to drain the water from the dates before you add them to the blender).
https://cleanfooddirtygirl.com/magical-shit-happening-in-your-gut-10-minute-stir-fry/
https://cleanfooddirtygirl.com/lifes-guarantees-plant-based-lemon-tahini-dressing/
]]>If you’ve ever taken a trip to a sunny tropical locale, chances are papaya was on the menu. What’s not to love about this fruit, with its sunny disposition and delectably sweet flesh? But did you know that it's a symbol of centuries-old wisdom and natural healing, especially in the heart of Central and South America? We’re big fans of this fruit, especially after researching its origins and digestive benefits. Keep reading for all the deets!
Before diving into papaya's digestive marvels, let's explore its historical roots. Native to the tropical regions of southern Mexico and Central America, papaya has been a part of the indigenous cultures for over a thousand years. Early civilizations like the Mayans and the Aztecs held papaya in high regard not just for its sweet taste but also for its medicinal properties. Suffice it to say, this fruit’s got cred!
The indigenous communities of Central and South America were pioneers in recognizing papaya's potential as a digestive aid. They knew that this vibrant fruit was more than just a culinary delight; it was a natural remedy for various digestive issues.
One of the key reasons for papaya's effectiveness in aiding digestion lies in its enzymes, particularly papain. Papain is a proteolytic enzyme, meaning it can break down proteins into smaller, more easily digestible components. When you consume papaya, the papain enzyme works hand in hand with your body's natural digestive enzymes, making breaking down proteins smoother and more efficient. New to the world of enzymes? Click here for the answers to your Digestive Enzyme FAQs.
So, what exactly do these papaya enzymes do for your digestive system? Let's break it down:
Papaya's journey through history reveals its role as a trusted digestive aid in Central and South America. The enzymes papain and chymopapain, coupled with its fiber content, make it a natural choice for promoting digestive health. Beyond its digestive benefits, papaya is a nutritional gem, offering a variety of vitamins and minerals for overall well-being.
Never fear if you don’t live in the tropics where papaya is plentiful. You can still get natural digestive relief with Chewable Papaya Enzymes from Zenwise®. This berry-flavored plant-powered supplement features a lab-proven enzyme blend that effectively relieves digestive discomfort and improves nutrient absorption. Importantly, these delicious chews include papaya powder, rich in enzymes and antioxidants.
Looking for more support in your health and wellness journey? When it comes to digestive health, Zenwise® has got you covered. Contact our Customer Service Team, who can answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>
When you’re resolving to embrace a gut-healthy diet, it’s no surprise that your weekly grocery haul should include plenty of fruits, veggies, and lean protein. And while that’s a great first step, having these additional gut-friendly foods in your kitchen pantry will make your journey so much easier!
Keep these ingredients on hand in your kitchen pantry so you can make a delicious, nutritious gut-healthy meal every night of the week.
Since your gut-friendly kitchen is well stocked, here’s a gut-friendly veggie dish to get you started! This prebiotic- rich Dijon Artichokes and Asparagus bowl is a nutritious companion to grilled fish or even by itself with some brown rice.
Ingredients
Instructions
1 Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
2 Make the Dijon Hemp Vinaigrette. Set aside.
3 Add the asparagus and artichokes to a medium bowl. Pour ⅓ of the vinaigrette in the bowl (just enough to coat the asparagus and artichoke). Sprinkle with salt and pepper, then mix well to fully coat the veggies. Reserve the remaining vinaigrette for drizzling after cooking.
4. Transfer the asparagus and artichoke to the parchment-lined baking sheet.
5. Bake for 13–15 minutes, tossing halfway through.
6. Transfer the asparagus and artichokes to a serving platter and drizzle with the remaining dressing. Enjoy!
Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Dijon Hemp Apple Cider Vinaigrette
Put all ingredients in a small blender. Mix for 1–2 minutes until creamy. Start with 4 tablespoons of water and add more as needed for the consistency you prefer.
Store dressing in an airtight container in the refrigerator for up to 5 days.
Recipe sources:
Balsamic Dijon Hemp Vinaigrette | Food Revolution Network
Balsamic Dijon Artichokes and Asparagus | Food Revolution Network
]]>You’ve got your high-tech device tracking every activity, a stellar playlist pumping tunes to get you moving, and an unwavering commitment to crushing your fitness goals. Yay, you! But there’s one vital component you might be overlooking: your gut health. Yup, you read that right. The trillions of microorganisms residing in your gut, collectively known as the gut microbiome, significantly impact your fitness journey.
So, before you head out on your next run, let’s explore why supporting gut health is crucial for your fitness goals and how exercise, in turn, supports your gut.
Now, let's flip the script and discuss how exercise supports gut health. Regular physical activity can positively impact your gut microbiome by promoting diversity among beneficial bacteria. Additionally, exercise can help reduce inflammation and improve gut motility, ensuring that food moves through your digestive system efficiently.
Another easy way to jumpstart your exercise routine and support your gut health is by taking a probiotic supplement. This daily dose of beneficial bacteria can keep your microbiome balanced and working with you, not against you.
With gut health being a top priority, Zenwise® can help you get your gut microbiome back into shape. Our gut support formulations give you the best chance to stay healthy and motivated for exercise. Ready to get started? We’re here to help! Contact our Customer Service Team, who can answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>Are you pumped about your New Year’s goals? So are we! We’re joining the gym, staying mindful about our food choices, and visualizing our best selves. We are all hopping on the self-improvement train, hoping to slay those fitness, nutrition, and weight loss goals.
But there’s a critical health goal that may be missing. Gut health! You might wonder, "Why does my gut matter when I'm trying to shed those extra pounds or get fit?" Well, the truth is that your gut is like the control center for many aspects of your overall health, and it can make or break your New Year's resolutions.
Need more proof? Keep reading…
First, did you know that your gut is often called your "second brain"? That's right, your gut and brain are in constant communication through a complex network of nerves and chemicals. This connection, known as the gut-brain axis, influences your mood, emotions, and even your behavior.
When your gut is in good shape, it can positively affect your mental health. A healthy gut microbiome (the community of trillions of microorganisms living in your gut) produces neurotransmitters like serotonin, often dubbed the "feel-good" hormone. This can boost your motivation, reduce stress, and enhance your overall well-being – all essential factors when pursuing your New Year's fitness goals.
We delved into this topic in our blog Uncovering the Gut’s Role in Exercise Motivation. New research finds a strong link between gut health and motivation. The next time you’re dodging the gym or feeling too tired for a workout, consider that it might be an issue with your ailing gut microbiome.
Now, let's talk about nutrition. You might be eating all the right foods, but you could miss out on vital nutrients if your gut isn't in good condition. Your gut plays a pivotal role in absorbing nutrients from your food.
An unhealthy gut can lead to malabsorption issues, meaning your body might not be getting the full benefit of the nutrients you're consuming. This can leave you feeling fatigued and even craving more food because your body is still hungry for those essential nutrients. When trying to eat healthily and stick to a balanced diet, ensuring your gut can absorb nutrients efficiently is crucial.
Ah … weight loss – one of the most common resolutions. While diet and exercise are undoubtedly crucial components of shedding those extra pounds, your gut health also plays a significant role in your weight management journey.
An imbalanced gut microbiome can lead to inflammation and insulin resistance, making it more challenging for your body to regulate blood sugar levels and burn fat. On the other hand, a healthy gut can help maintain a stable weight by promoting better digestion, reducing inflammation, and supporting metabolic functions.
Moreover, a well-balanced gut microbiome can influence your food cravings. When your gut is populated with diverse, beneficial bacteria, it can help control those intense cravings for sugary or unhealthy foods, making it easier to stick to your healthy eating plan.
A word of warning: don’t fall for the latest fad diet to help shed pounds. For more info, head to Why Your Gut Hates Fad Diets.
Now, let's shift our focus to fitness. Achieving your fitness goals often involves consistent exercise, and your gut health can impact your workout routine more than you might think.
A healthy gut microbiome can enhance your energy levels and stamina by efficiently breaking down and absorbing nutrients from your food. This means you'll have more energy to power through your workouts and recover more effectively afterward. Plus, a balanced gut can reduce exercise-induced inflammation, leading to faster recovery times and less muscle soreness.
Happily, there are many ways to support gut health, including avoiding unnecessary medications, eating plenty of fiber, and avoiding sugar. Healing your gut is not as hard as you might think; it begins with making simple food swaps. Another easy way to support your gut health is by taking a probiotic supplement. This daily dose of beneficial bacteria can keep your microbiome balanced and working with you, not against you.
With gut health being a top priority, Zenwise® can help you get your gut microbiome back into shape. Our gut support formulations give you the best chance to stay healthy and motivated for exercise.
Ready to get started? Visit us today! Our Zenwise® customer service team can answer all your questions and steer you in the right direction. Reach them at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972.
]]>Here’s a classic recipe for every New Year’s Eve get-together—champagne punch! Fizzing and sparkling, it’s easy to make and a festive addition to your New Year’s Eve [or any other] celebration. Our version is made with pomegranate and orange juice, then garnished with cranberries and mint leaves. Make it the day before and it tastes even better!
Pomegranates are packed with fiber and super for gut health! The pomegranate arils [the seeds] contain as much as 15% of the recommended Daily Value (DV) of fiber. Which means pomegranates promote digestive motility and comfort.
Pomegranates also contain punicalagins, powerful antioxidant and anti-inflammatory compounds that deliver powerful support for blood sugar, cholesterol, heart health, and energy
You’re probably familiar with the immune-boosting benefits of citrus fruits like orange and limes. In addition to Vitamin C, citrus fruits have high levels of fiber, potassium, calcium, B vitamins and magnesium.
No need to spend big bucks on fancy champagne. Choose a champagne or sparkling wine that you like to drink but it doesn’t have to be an expensive one.
As far as sweetener, most punch recipes require simple syrup. You can also use ginger ale or a lemon-lime soda for the extra sweetness. plus it adds some more bubbles, too.
And yes, this tastes great without the alcohol, too! For a “virgin” version, swap out the orange liqueur for lemon juice and replace the champagne with flavored seltzer or sparkling apple juice.
PREP TIME 10 minutes
COOK TIME 5 minutes
SERVINGS 8 servings
INGREDIENTS
INSTRUCTIONS
1. Combine pomegranate juice, ginger ale, orange juice, triple sec, and lime juice in a drink pitcher. Cover and refrigerate up to 24 hours.
2. Fill cocktail glasses ⅔ full of the juice mixture. Add ice and top with champagne or sparkling wine.
3. Garnish with cranberries, mint leaves, and pomegranate arils.
4. Cheers & Enjoy!
Source:
]]>From festive feasts with copious amounts of spirits to tempting treats that are hard to avoid, it's easy to overindulge around this time of year. Unfortunately, this can often lead to that uncomfortable feeling of bloating. And we’re not about to suggest that you swear off all the decadent offerings of the season.
But fear not! With a few simple strategies, you can beat holiday bloating and fully savor the season without the discomfort. In this blog, we'll explore five effective ways to keep bloating at bay during the holidays.
The above tips can go a long way in combating occasional bloating and gas, whatever the season. For more commonsense advice, head to So, You Over Did It: Here’s a Reset. Looking for more ways to beat the bloat? Our knowledgeable customer service team is here to help! Reach them at support@zenwise.com or M-F from 9 a.m. to 8 p.m. EST at (800) 940-1972.
And as always, all Zenwise® products are backed by the "Eat Freely...or it’s Free" guarantee!
Zenwise®. Then Eat.™
]]>After the big holiday meal is a memory, what should you do with all those leftover mashed potatoes? Here’s a delicious idea: how about mashed potato pancakes!
Start with those leftover potatoes, add in fresh herbs, a sprinkle of your favorite cheese, an egg and flour for binding, and mix. Next, shape the mixture into disks and shallow fry them in oil.
Fifteen minutes is all it takes to transform leftover mashed potatoes into these crispy on the outside, fluffy on the inside mashed potato pancakes. Serve them for breakfast instead of hash browns or alongside your favorite main dish. They’re even great for a quick lunch!
Olive oil has been a staple of Mediterranean cultures for thousands of years. Extra virgin olive oil is a particularly abundant source of polyphenols, which have antioxidant, anti-inflammatory, neuroprotective, and antimicrobial properties.
Olive oil has a proven track record for improving cholesterol levels and blood pressure numbers. It’s also shown to help preserve your memory and even elevate your mood.
Scallions, also known as spring onions and green onions, are not only packed with gut friendly fiber. They’re low in calories and rich in essential nutrients. For example, Scallions are an excellent source of Vitamin K, which helps your blood clot and keeps your bones strong. Its high levels of Vitamin C enhance immune function and prevents infection.
Feta is a Greek brined white cheese made from sheep's milk or from a mixture of sheep and goat's milk. It’s high in calcium and Vitamin B12, which are good for your bones and provide natural energy. Feta also contains probiotics, so it’s a winner for gut health, too.
The recipe starts with well-seasoned mashed potatoes. If your potatoes are not well-seasoned, the pancakes will be bland. If that’s the case, don’t be afraid to add extra salt, pepper and herbs.
Use your hands to shape the potato mixture into disks that are slightly smaller than a traditional pancake. If the potato mixture is sticking, wet your hands slightly and then form the patties.
You can store the potato pancakes in the refrigerator for up to 4 days, but it’s better to use them sooner than later. The pancakes also freeze well; simply reheat in stick pan with a little extra olive oil.
Prep Time: 5 mins
Cook Time: 10 mins
Total Time: 15 mins
Serves: 4
INGREDIENTS
DIRECTIONS
Ever wonder why you feel so much better after spilling your heart out to your BFF? Or why do those special moments with loved ones leave you feeling refueled and somehow ready to take on the world?
Well, gather 'round and discover why those Friday night hangouts and Sunday brunches are not just about fun and games—they're also fantastic for your health. So, grab your BFF and your favorite snack, and let's dive into the delightful world of social interactions.
Social interactions provide a sense of belonging and purpose that can significantly boost your mental well-being. Whether you're sharing your dreams, venting about your day, or just being goofy together, these moments help reduce feelings of loneliness and isolation. Loneliness, as it turns out, can have detrimental effects on mental health and can even lead to conditions like depression and anxiety.
So, next time you're contemplating whether to attend that game night or have that coffee catch-up, remember: it's not just about fun; it's about investing in your most valuable asset—your health!
Looking for more health-related news? Head to our website for blogs on gut health, good food, finding balance, and holistic hacks. And while you’re at it, why not add our scientifically proven digestive health supplements to your support crew? You won’t be sorry! Contact our Customer Service Team, who can answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>It’s no secret we love store-bought puff pastry. It makes quick work of appetizers, doubles as pie crust, and is a kitchen staple for elegant entertaining…such as this delicious tart!
This tart has a flaky puff pastry crust that gets filled with mashed potatoes, wild mushrooms, and flavorful caramelized onions. Top it off with fresh herbs, bake until the crust is golden brown and the end result is savory, creamy and sweet all at the same time.
This rustic pie can act as a full meal, side dish or appetizer. Since it can be served hot or at room temperature, it can also act as an impressive hors d‘oeuvre.
Mushrooms are not only packed with immune-boosting compounds, they’re also gut friendly! Mushrooms contain polysaccharides that can pass through stomach acids to stimulate the growth of healthy bacteria in the gut.
Mushrooms can keep cholesterol levels in check. Research shows they block cholesterol from getting absorbed into the bloodstream. What’s more, mushrooms act as powerful antioxidants that can protect against free radical damage to your cells
The medicinal properties of onions have been recognized for thousands of years. Athletes in ancient Greece supposedly used onions to purify their blood, while medieval and traditional doctors prescribed them to help treat headaches, heart disease, and mouth sores.
The health secret in onions is called quercetin. It’s an antioxidant and anti-inflammatory that supports healthy blood pressure level, boost bone density and promote cardiovascular health.
Thyme is a healing powerhouse! It’s touted for its ability to soothe acne, fight infections, ease coughs, and even improve your mood. Meanwhile, some of the health benefits of tarragon include pain relief, better insulin sensitivity, and stronger immune function.
Scoring the border of the puff pastry, puffs up the crust as the butter within the pastry layers melt, expanding the layers in the roaring hot oven. Before you bake, lightly brush the crust with whole milk or buttermilk. This will give the tart a nice golden color.
It’s important that the potatoes are sliced thin, as in less than ¼”. A mandolin makes easy work of this.
Store any leftovers between layers of parchment, sealed in a container in the refrigerator, for up to 3 days. Reheat slices in a moderate oven or toaster oven for best results.
Let’s get cooking!
Prep time: 20 minutes
Cook time: 30 minutes
Servings: 4
INGREDIENTS
INSTRUCTIONS
Recipe source:
https://www.purewow.com/recipes/wild-mushroom-potato-onion-tart
]]>Are you searching for the right gift for that special super health-conscious person? Or what about that friend who is plagued by a turbulent tummy? And what should you get for a relative who always makes a healthy New Year’s resolution?
Ta-da! We have some fantastic gut health gift ideas for these hard-to-shop-for giftees. And while you’re at it, why not snag one or two of these items yourself?
This hand-held appliance is excellent for blending sauces, smoothies, and soups. Our favorite gut health guru, Carley Smith, aka The Fairy Gutmother, suggests that blended veggie soups are an excellent way for your gut to reap the benefits of a bowl full of veggies without the uncomfortable side effects that raw veggies can bring to the table. Check out this recipe for Roasted Poblano Soup.
Kombucha is a popular fermented beverage that is rich in probiotics. A kombucha brewing kit can be a fun and unique gift for someone who enjoys this fizzy drink. The kit typically includes everything needed to brew kombucha at home, including a SCOBY (symbiotic culture of bacteria and yeast), tea, and sugar.
Choose a cookbook that focuses on recipes with ingredients known to promote gut health. This might include recipes that incorporate fiber-rich foods, fermented foods, and prebiotics. Some cookbooks specifically cater to a gut-friendly diet and provide creative and tasty ways to incorporate these elements into daily meals.
This is the perfect stocking stuffer for just about everyone. Why? Well, for starters, a warm cup of ginger tea with honey and lemon is just plain relaxing during the holiday hubbub. But that’s just the beginning. Gingerol, a natural component of ginger root, encourages efficient digestion, so food doesn’t linger as long in the gut. In turn, it can reduce constipation and other causes of bloating and intestinal gas.
You know that friend who is constantly stressed out? A simple, low-cost yoga mat might be the encouragement they need. Not only is yoga good for strength, mobility, and flexibility, but it’s also great for stress management. Your GI tract is sensitive to emotion, and that’s why stress can trigger gut upsets. Studies show that stress can cause digestive function to slow down and struggle with breaking down foods.
Thanks to the gut-brain axis, a guided journal can be a thoughtful gift that not only supports mental health but also gut health by promoting stress management. While a habit tracker can help recording habits such as nutrition, exercise, physical symptoms, and other relevant information. Tracking habits can help identify patterns and provide insights into how different foods and lifestyle factors affect well-being.
Subscribe your friend or family member to a monthly delivery of probiotic-rich foods. This could include a variety of fermented products like kimchi, kombucha, miso, and kefir. A subscription box allows them to explore different flavors and types of probiotic foods regularly.
There’s no one-size-fits-all gut health supplement, but Zenwise® offers some that come pretty darn close. We pride ourselves on providing effective formulations that address multiple digestive health needs. We are the only top 25 digestive health company to offer a supplement, Digestive Enzymes, that combines probiotics, prebiotics, and enzymes in one easy-to-swallow capsule.
So, slay that gift list, and don’t forget yourself. When it comes to digestive health support, Zenwise® has got you covered. Contact our Customer Service Team, who can answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.
]]>Shrimp Scampi is the ultimate seafood dish: shrimp sauteed in butter, garlic and white wine with a dash of lemon juice, served over pasta. It’s a restaurant favorite and here’s a little secret: it’s one of the easiest and quickest entrees to make at home. It comes together in 10 minutes or less [yes, really!]
This scampi sauce is so fresh, vibrant, and flavorful. We use a combination of butter and olive oil to prevent the butter from burning and swap onions for shallots. Shallots are smaller, have finer layers and contain less water. They are also described as having a sweeter taste, which makes them the best complement to fish and chicken.
Serve the shrimp scampi with a loaf of crusty bread to soak up all that delicious sauce. If you want to keep it low carb, serve over zucchini noodles or with steamed cauliflower.
Shallots contain more antioxidants and anti-microbials than other members of the onion family. They can fight various health problems like infections, high blood sugar levels/insulin resistance, blood clots and high LDL cholesterol levels.
Parsley is packed with Vitamin K, which helps blood to clot and promotes healthy bone density. In fact, just one tablespoon of fresh chopped parlsey provides over 70% of the recommended daily intake of this little-known vitamin.
Lemons contain a substantial amount of Vitamin C as well as antibacterial and antifungal compounds which can protect against bacteria and infections. They’re also filled with gut-friendly pectin.
Shrimp is a great source of lean protein. In fact, ten medium-sized, cooked shrimp—provide almost nine grams of protein. Research shows that shrimp eaters have lower rates of high blood pressure, high cholesterol and have healthier hearts.
Shrimp also contains high levels of Vitamin E and zinc, which supports immune health and aids in wound healing.
And last but definitely not least…garlic. Garlic was used back in Roman times as a cure-all for infections, flu, and dozens of other maladies. Modern research shows that garlic is a treasure trove of anti-microbial and anti-viral compounds that can protect against colds, pathogens and even memory loss!
We used linguini, but you can use just about any pasta here; spaghetti, penne, angel hair, you name it. Angel hair is a little less filling, while spaghetti and linguini deliver a hearty bite.
Use a dry, crisp white wine like pinot grigio or sauvignon blanc for shrimp scampi sauce [and you can drink the leftover wine with dinner!] And use the best-quality olive oil you can find. Extra-virgin works best.
Cooking raw shrimp will give you the best flavor as it takes on the garlic flavors from the pan and will add flavor to the sauce. You can save prep time by purchasing shrimp that’s already cleaned, peeled and de-veined. If you can find wild-caught shrimp, please cook with those. Better flavor, better color and a lot healthier for you than farm-raised seafood.
Be careful not to overcook the shrimp. Over-cooked shrimp is rubbery, tough and not pleasant to eat. Sauté for 1-2 minutes, until just beginning to turn pink then flip.
The secret weapon to this sauce is the pasta water. When you drain the pasta, reserve about a cup of the pasta water. The starches in the water help the butter and garlic sauce cling to the pasta and the shrimp. Add the water a little at a time until the scampi reaches your desired consistency.
Ready? Let’s do this!
Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins
Servings: 4-6
INGREDIENTS
DIRECTIONS
Recipe source: Recipe is mine but very close to this: https://www.allrecipes.com/recipe/229960/shrimp-scampi-with-pasta/
The holidays represent joy, celebration, and merriment that are glorified on a constant loop of cocoa and fake snow-infused Hallmark movies. Not to sound like a Grinch, but the season is a minefield of emotion for many of us.
Maria Baratta, Ph.D., explains in a Psychology Today interview. “For one thing, our expectations and the reality of our experiences are misaligned,” she says. “Many are under the impression that others truly do have picture-perfect family situations—harmony and fun times and that they are the sole exception if that is not the case for them.”
And some years, the holidays are simply hijacked by life: loved ones pass away, financial woes, divorce, someone’s ill or family dynamics change. If this sounds like you, keep reading. We’ve got some tips to help you ride out an emotionally turbulent month or so.
Whatever the season, Zenwise offers a massive library of health and well-being blogs, including the Holiday Stress Survival Guide: Quick Coping Tips.
And remember to manage stress and support your gut health with effective products from Zenwise®. Not sure what product’s best for your needs? The Zenwise® customer service team can guide you in the right direction. Reach them at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972.
1. https://www.psychologytoday.com/us/blog/skinny-revisited/201612/dreading-the-holidays
2 https://www.realsimple.com/holidays-entertaining/how-to-avoid-holiday-stress
3 https://www.psychologytoday.com/us/blog/life-without-anxiety/201212/10-tips-surviving-the-holidays
]]>‘Tis the season to bathe in the spirit of joy, wonder, gratitude, togetherness, and – for many of us – massive doses of holiday stress. Too often, we harbor a pre-existing image of the perfect holiday season that’s impossible to live up to.
It seems like it’s hard to completely escape holiday stressors. What’s more, if you’re prone to stress during normal circumstances, the holidays can be particularly brutal.
Headspace reported on a recent Harvard study that found 62 percent of respondents described their stress levels as “very” or “somewhat” elevated during the holidays.
For some people a mile-long gift list can present financial stress that is hard to recover from. For others, stress is triggered by a steady stream of social obligations, travel, and holiday parties.
Regardless, there’s something about the manic pace of the holiday season that can make even the most laid-back person feel stressed out. Like any other stress, holiday stress can take a toll on your mental and physical well-being.
Your gut health is particularly sensitive to stress. Studies show that stress can cause your digestive function to slow down and struggle with breaking down foods – especially all those rich holiday treats!
Worse yet, stress has also been shown to trigger inflammatory issues, irritable bowel problems, GERD, ulcers, and overall discomfort. Head to The Impact of Stress on Digestion for more details.
What can help?
Whatever the season, managing stress is essential for well-being and gut health. Looking for additional gut health support? The Zenwise® customer service team can guide you in the right direction. Reach them at support@zenwise.com or M-F from 9 a.m. to 5 p.m. EST at (800) 940-1972.
1 https://www.headspace.com/articles/holiday-stress