food and diet
A handful of nuts a day cuts the risk of a wide range of diseases
"We found a consistent reduction in risk across many different diseases, which is a strong indication that there is a real underlying relationship between nut consumption and different health outcomes. It's quite a substantial effect for such a small amount of food."

A large analysis of current research shows that people who eat at least 20g of nuts a day have a lower risk of heart disease, cancer and other diseases.

The analysis of all current studies on nut consumption and disease risk has revealed that 20g a day - equivalent to a handful - can cut people’s risk of coronary heart disease by nearly 30 percent, their risk of cancer by 15 percent, and their risk of premature death by 22 percent.

An average of at least 20g of nut consumption was also associated with a reduced risk of dying from respiratory disease by about a half, and diabetes by nearly 40 percent, although the researchers note that there is less data about these diseases in relation to nut consumption.

The study, led by researchers from Imperial College London and the Norwegian University of Science and Technology, is published in the journal BMC Medicine.

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This cartoonist has some very important words for people planning to ditch carbs in the New Year

If you look at the words we use to describe food, we talk about it in a very moralistic way. Sweets are labeled “indulgent” or “sinful.” When we go off a diet, we’ve “cheated.” While these may seem like innocent, casual comments, they can actually do a lot of harm, and a recent Twitter thread by cartoonist C. Spike Trotman illustrates why. 

It's Official: Ben & Jerry's Vegan Treats Will Be Made With Almond Milk!
If you love Ben & Jerry's (aka if you're a human) but hate yourself every time you finish a whole pint after you swear you'll just take two bites, you'll LOVE this news. The company has announced it's officially coming out with dairy-free,
By Erin Cullum
Nine of my Favourite Foods for boosting Testosterone

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1. Beans
I can never get enough of them. I would live of them if I thought I could sustain myself on beans alone. They contain the most protein out of any non-animal substance, and contain zinc and iron.

2. Avocados

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Are a great source of fat. Having the right kind of fat is essential to a complete
diet. Avocados are so good because they are made up of monounsaturated which will raise your T levels. Unlike polyunsaturated fat which will lower your levels.

Other sources of monounsaturated fat include olives, olive oil and some nuts. Even saturated fat can be good for you which you can find in red meat and egg yolks.

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3. Spinach
A great source of zinc (it’s very important to be taking in a lot of zinc to help with your T levels) as well as being the leafy green with the highest vitamin A content. Vitamin A helps higher your T levels and lower your estrogen levels. It also helps you to build and repair muscles faster than usual.

4. Cabbage

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Cabbage is great because it contains a substance called indole-3-carbinol which will help to reduce estrogen. Most cruciferous vegetables will contain this, you can also get this as a supplement.

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5. Mushrooms
These babies are well tasty and contain substances that inhibit the activity of aromatase. Aromatase is an enzyme that is involved in estrogen production. Button mushrooms have the highest content, but there’s lots of it in portabello mushrooms (the ones with the big caps, look a bit like umbrellas) and in crimini - the mushrooms which are a darker shade of brown.

6. Almonds

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High in zinc. More zinc = less estrogen = more testosterone. Also got a good protein content as well as the fat being monounsaturated. As well as all this it’s high in vitamin E, which is a known testosterone booster.

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7. Garlic
Garlic contains something called allicin. Allicin is a strong compound which will increase your testosterone levels. Make sure you eat fresh garlic. Allicin breaks down easily and older garlic and supplements are likely to not have any active allicin left. Garlic can also inhibit cortisol. Cortisol is a stress hormone which can lead to muscle loss.

I left the meat to last as I feel that too many testosterone foods are centred around meat, I wanted to make a list that was more accessible to vegans.

8. Lamb’s liver
Has a really high zinc, iron and protein content. It’s also very cheap as well as being a by-product of the meat industry that needs eating!

9. Skinless Chicken Breast
High in protein, and have little to know fat or carbohydrates in them. They are often said to be a bodybuilders best friend when it comes to getting a protein fix