Category: Nutrition

Stevia

Stevia is an extraordinarily sweet herb with many health benefits.

 

Stevia is a wonderful alternative to both sugar (many people’s #1 nutritional enemy!)

and

artificial sweeteners (liver overwhelming, toxic, appetite increasing, diet sabotaging substances!)

 

Stevia is virtually calorie–free so it’s perfect for people who are watching their weight or trying to lose weight. It is a healing herb with an abundance of positive effects. The whole leaf contains numerous phytonutrients and trace minerals. It can sweeten any drink or food without adding calories, carbohydrates, or contributing to tooth decay.

 

Stevia also nourishes the pancreas and does not raise blood glucose levels, making it not just safe for diabetics but actually beneficial (always consult with your medical doctor before making significant nutritional changes).

 

Here are two delicious and super healthy beverages which use Stevia as the sweetening ingredient.

You may never want to buy sodas or beverages sweetened with sugar or artificial sweeteners again!

Your body will THANK YOU!!

 

Tea Juice

  • 5 bags of any caffeine free herbal tea of your choice (green, berry, orange, peppermint)
  • 3 quarts water
  • Stevia powder or liquid to taste

Boil tea bags in a large pot. Add 1-2 full teaspoons of stevia while still hot (you may add more or less depending on your desired sweetness). Let tea cool and then transfer to the refrigerator in Ice Tea pitcher.

 

 

Noble Lemon-Aid

  • 32 ounces of purified water (a large, 32 ounce Nalgene bottle works perfectly!)
  • 2-3 Tablespoons of organic, pure lemon juice (not from concentrate)
  • 1 packet of stevia

Fill Nalgene with purified water. Add lemon juice. Add packet of Stevia. Shake. Sip and Enjoy!

 

 

FlaxSEEDS vs. Flaxseed OIL

Which Is Better??

(bottom line first)

Flaxseeds contain other nutrients which make eating the whole seed superior to consuming just the extracted oil. Save money and receive more nutrition and health benefits from using flaxSEEDS in your diet (be sure to grind the seeds before consuming) rather than flaxseed OIL.

 

(details)

Flaxseed oil does not have any fiber. It only contains the alpha-linolenic acid component of flaxseed, and not the fiber or lignan components. Therefore, flaxseed oil has the lipid-lowering properties of flaxseed, but not the laxative or anti-cancer abilities. You will find flaxseed oil that has lignans added but even these products only contain a small amount of the total lignans that is in the seed.

 

Flaxseeds, because they contain some protein, fiber, vitamins and minerals, and lignins, are more nutritious than their oil. Nutritionally speaking, it’s worth the trouble to grind fresh flax seeds ( in a coffee grinder) and sprinkle them as a seasoning on salads or cereals, or mix them into muffins.

 

Nutritional & Health Benefits of Flaxseeds

Whole flaxseeds contain the following nutrients:

  • Lignans. Flaxseeds are one of the best plant sources for lignans, a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. The National Cancer Institute has identified this seeds cancer-fighting potential.
  • Omega-3 fatty acids. Flaxseeds are the best plant source of healthy omega-3’s which are also found in fish.
  • Fiber. Flaxseeds contain both soluble and insoluble fiber, which keep the digestive system in tip-top shape.
  • Protein. Flaxseed is a complete protein source, meaning that it contains every amino acid that your body can’t make on its own. It’s uncommon to find plant-based foods that are complete proteins, so flaxseed makes a great addition to any diet.

One tablespoon of flaxseed contains:

  • 35 to 40 calories
  • 1.6 grams of protein
  • 2.8 grams of carbohydrate
  • 2.8 grams of fat (0.3 grams saturated, 0.6 grams monounsaturated, and 1.8 grams polyunsaturated)
  • 2.5 to 8 grams of fiber
  • 3 milligrams of sodium

Health Benefits
Research shows that flaxseed may have the ability to:

  • Prevent cancer and reduce tumor growth in the breasts, prostate and colon
  • Decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia by lowering total cholesterol, LDL (bad) cholesterol, triglycerides, and blood pressure
  • Regulate bowel functions and prevent constipation
  • Relieve breast pain related to a woman’s hormonal cycle
  • Help improve blood glucose control in diabetics
  • Help reduce inflammation associated with arthritis, Parkinson’s disease and asthma

Flaxseed Types
There are two “types” of flaxseed: brown and golden. Although the color and price differ, the nutritional benefits are the same. The brown flaxseed is less expensive than the golden, but because golden flaxseed is lighter in color, it’s easier to hide in a variety of foods.

Most stores sell flaxseed in three different forms:

  1. Whole flaxseeds. You’ll find golden or brown flaxseeds in bulk bins or pre-packaged. This is the most economical way to purchase flaxseeds. These will store well for long time because the seed is in tact. But to get the benefits of flaxseed, it must be ground before use (or chewed thoroughly). You can grind flaxseeds in a specialty flaxseed grinder (found at specialty kitchen stores or online), food processor, coffee grinder, or blender. Once ground, it must be stored in an air-tight, opaque container in the refrigerator or freezer. You can add whole flaxseeds to almost any food, even when baking.
  2. Ground flaxseed. Also called “flaxseed meal,” you’ll find pre-packaged golden and brown varieties on the grocery shelf or refrigerated section—but not in bulk form. Ground flaxseed is slightly more expensive than whole flaxseed. Ground flaxseed is highly perishable when exposed to air and light, and it goes bad quickly. Buying ground flaxseed saves you the step of grinding the seeds yourself, but it must be stored in an air-tight and opaque container in the refrigerator or freezer after opening.
  3. Flaxseed oil. You’ll find flax oil in opaque bottles in the refrigerated section or sometimes in capsules. Both flaxseed oil in a bottle and flaxseed oil capsules are considered to be “supplements,” not “foods.” Flaxseed oil and capsules is the most expensive way to purchase flaxseed. The oil is even more perishable than ground flaxseed and goes back quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies salad dressings, yogurt, etc.) or to foods after cooking.

Serving Suggestions
Smooth and flat, the little seeds have a nutty taste. Keep in mind that a little bit goes a long way. In general, consuming 1-2 tablespoons of ground flaxseed each day is considered safe for most adults. But it is possible to eat too much flaxseed. Some studies have shown nutrient and drug interactions when consumption reaches or exceeds 1/4 cup daily, so discuss this with your doctor and pharmacist. A small number of people may have an allergic reaction to flaxseed; therefore start with 1/2 teaspoon to see if an allergic reaction occurs.

Flaxseed can add flavor, texture and nutrients to almost any food!

  • Sprinkle ground flaxseed on , oatmeal, yogurt, salads, and coleslaw
  • Enhance cold dressings, yogurts, cereal, sauces, and smoothies with flaxseed oil
  • Mix ground flaxseed into meatloaf and meatballs
  • Add whole flaxseeds to granola bars, muffins and other baked goods
  • Add ground flaxseeds to pancake, muffin, cookie batter and other baked goods
  • Add ground flaxseeds to fish or chicken coating and oven-fry
  • Sprinkle ground flaxseed on casseroles, sauces, soups and stews

    **More studies are needed to determine flaxseed’s effects in pregnant and breastfeeding women, but most researchers feel that 1 tablespoon daily is probably safe for this population. Check with your physician first. Studies have shown that lignans in flaxseed antagonize the action of some drugs (including tamoxifen) used by breast cancer patients. In addition, it has been proposed that flaxseed may interfere with blood thinners, muscle relaxers, and medications for acid reflux. Flaxseed can also be troublesome for people with diverticulitis, irritable bowel syndrome, and inflammatory bowel disease. Always consult with your physician first before making significant dietary changes when you are taking prescriptive medication.

 

 

Dining Out

10 Tips for Choosing the Healthiest Options When Dining Out

 

  1. Pass on the soda when eating out. Diet soda is even worse! Choose water with lemon, unsweetened iced tea, or hot tea instead.
  2. Skip the bread (period!)
  3. Order soup. This will help fill you up and make it easier to avoid unhealthy temptations later in the meal – including dessert. Make sure to choose a broth – based soup like chicken, vegetable, or bean soup rather than cream – based soups.
  4. Request romaine lettuce instead of iceberg lettuce when you order salad. Be sure to ask for olive oil and vinegar as a dressing rather than high fat / high sugar salad dressings.
  5. Order whole-wheat buns or pasta whenever possible.
  6. Don’t eat it all. Most restaurant portions are much too large. Ask for a “doggie bag” – for the dog…. or for your lunch tomorrow.
  7. Try to make at least half of your total meal consist of fresh fruits and vegetables.
  8. Skip dessert or order fresh fruit to finish off your meal.
  9. Plan what and where you’ll eat before heading out, and if possible, eat an early dinner so you can finish your meal early enough to burn off as many of the calories before you go to bed.
  10. Learn healthy food selections from the most common types of restaurants (or your favorite places to dine out). Most national chains provide all of their nutritional content on a Web site or as a brochure in the restaurant.

 

 

Fruits & Veggies

How many fruits and vegetables should we be eating each day? The number may seem surprisingly high but we should be shooting for a total of 7-9 servings of vegetables and fruits each day – with an emphasis on vegetables!

The typical American diet generally falls far short of this suggestion for optimal health.

 

Adding more fruits and vegetables of any kind to your diet will improve your health. Of course organic produce is best when that’s an option because it limits your exposure to pesticides and herbicides.

If using non organic produce, at least be sure to wash with a veggie wash and scrub the skins of produce with a fruit and vegetable brush before eating or lightly steaming the produce.

 

Some foods are higher in antioxidant than others.   (see “3 Major Antioxidant Vitamins & Their Food Sources”)   To get the biggest benefit of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil them.

 

 

3 Major Antioxidant Vitamins & Their Food Sources

Beta-carotene and other carotenoids:

apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

 

Vitamin C:

berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, ,mangoes, nectarines, orange, papaya, red, green, or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

 

Vitamin E:

broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, sunflower seeds, and rice bran.

** if you buy a vitamin E supplement, make sure it is a full – spectrum vitamin E, including tocotrienols and tocopherols.

Fish Oil Essentials

Essential information to consider when purchasing and using Fish Oil to supplement your diet.

Source:  KC Craichy,  The Super Health Diet

 

  1. The purest forms of fish oil are derived from sardines and anchovies and purified through a flash – molecular distillation process.
  2. Fish oil must be rigorously tested to ensure it’s purity and safety.
  3. The most beneficial omega-3s are EPA (eicosapentanoic acid) and DHA (docosahexaenoic acid), which can only be found in high concentration in fish oil. Plant -based omega-3 ALA (alpha linolenic acid) from flaxseed oil cannot give you all the benefits of fish oil.
  4. Only take a fish oil supplement that is in its Natural Triglyceride Form.
  5. When taking a fish oil, also take high quality full-spectrum vitamin E with tocotrienols and cocopherols, vitamin A, vitamin D, and the super antioxidant astaxanthin to protect against lipid peroxidation which can be toxic to every cell in the body.
  6. Along with fish oil, consider also taking GLA (a healthy omega-6) from borage seed oil or evening primrose oil, which in combination with fish oil helps balance the body’s anti-inflammatory pathways.
  7. Try to take your fish oil supplements an hour before a meal whenever possible, because the fiber in your meal can absorb these critically important fatty acids before they can reach your cells.

 

What to AVOID in Fish Oils

 

  • Every species of commercial fish has been shown to contain unsafe levels of mercury and other contaminants.
  • Farm raised fish are contaminated also as they are fed toxins.
  • Super concentrated fish oils are altered from its natural triglycerides form and reconstructed into an unnatural etherified form for boosting the omega-3 index than the ethyl ester form.
  • Choose fish oil instead of shellfish oils (krill oil). These oils do contain some omega-3EPA and DHA, but not nearly as much as fish oils and are far more expensive. Manufacturers claim shellfish oils are better utilized in the body, so one does not have to take as much and that they also contain some natural antioxidants to help prevent lipid peroxication. Most researchers do not believe that any enhancement in absorption is enough to offset the dramatically lower amounts of EPA and DHA.

 

 

 

 

Omega-3 Fatty Acids

Omega-3 fatty acids are essential for normal growth and may play an important role in the prevention and treatment of coronary artery disease, hypertension, arthritis, cancer, and other inflammatory and autoimmune disorders.

 

The deficiency of Omega-3 fatty acids might be linked to mood regulation, attention, memory, and mental health. Omega-3 fatty acids also benefit the body by increasing insulin sensitivity. Cellular circulation is deeply affected by the intake of fatty acids, which in turn affects the fluidity of the cell membrane. Increasing the omega-3 content of one’s diet significantly increases cell-membrane fluidity and allows more nutrients to reach the cells themselves.

 

There are two major classes of fats the body needs but cannot manufacture on its own; hence they must be obtained through diet alone. These fats are the essential fatty acids (EFA’s). The two EFA classes are called omega-3 and omega-6 fatty acids.

 

There are two categories of omega-3:

Plant sources, such as flaxseed that contains alpha linolenic acid, and marine sources, such as salmon, tuna, mackerel, sardines, and anchovies, which contain the most effective forms of omega-3’s EPA and DHA. Due to the poor conversion within the body of ALA to EPA, plant omega-3 such as flaxseed, cannot on its own meet our body’s nutritional requirements for EPA and DHA.

 

Fish oil from cold water fish (salmon herring, mackerel) is a direct source of EPA and DHA. In fact, fish oil has been shown to significantly increase life span and delay disease where no other dietary changes are made. It gives a protective effect against chronic inflammation and vascular disease, which is especially common in overweight individuals.

 

A study published in the January 2010 American Journal of Clinical Nutrition reported that intakes of omega-3 exceeding levels consumed by the general U.S. Population may significantly reduce the risk of chronic disease.

 

One would assume that eating fish regularly would be prudent; however, high levels of contaminants such as mercury, PCBs, and dioxins in our environment and waters make eating certain fish regularly a potentially risky dietary choice.

 

Fortunately the wealth of health benefits associated with fish consumption can be safely and readily obtained from premium fish oil supplements. While there is no guarantee that the fish you eat is free of contaminants, the tide has turned when it comes to the safety of omega-3 fish oil supplements.

 

Because the American diet is rich in omega-6 foods and salad dressings and low in cold water fish, most people tend to eat far too much omega-6 and are dangerously deficient in omega-3. Both the level of omega-3 and the ratio of omega-6 to omega-3 fatty acids are critically important, and a healthy ratio of omega-6 to omega-3 fatty acids is thought to be approx: 3:1. But many Americans have an imbalance of 20:1.

The answer is usually as simple as taking fewer omega-6’s and adding antioxidant protected fish oil to your diet. It’s well worth the price.

 

 

High dose fish oil has extraordinary health benefits, but is extremely susceptible to oxidation/ lipid peroxidation witin the body unless therapeutic doses of fat soluble antioxidants (full spectrum vitamin E, tocotrienols, and tocopherols and the super antioxidant astaxanthin) are taken along with the fish oil. Taking the extra steps of vitamins D and A and balancing it all with GLA (a healthy omega-6 from borage seed oil or evening primrose oil) can be enormously beneficial to your health.

 

Most commercially available fish oils contain miniscule amounts of vitamin E, which addresses the issue of shelf life, but has no protective effect within the body. Purified antioxidant protected fish oils appear to be the wisest choice; however this is so important to one’s health that lesser quality fish oil appears to be better than none at all.

 

 

WATER: The Key to Health and Weight Loss

The health benefits of drinking water are numerous and significant. Water increases your metabolism and boosts your energy levels. Water hydrates your body and moisturizing your skin. Water is one of the most vital substances our body needs. Especially as a facilitator in the fat-burning process, water is a vital part of any diet and exercise program. It’s a great dietary tool and one that can be easily incorporated into everyday life.
The average person should drink eight 8-ounce glasses of water every day. If you are overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also increase your daily water intake if you live in a hot climate or exercise very intensely.
If you are serious about becoming leaner and healthier, drinking water is absolutely essential. Here are several reasons why………..

The process of burning calories requires an adequate supply of water in order for your body to function efficiently. Dehydration slows down the fat-burning process.
Metabolizing fat is one of the main jobs that the liver does when it converts stored fat to energy.
Unfortunately, another of the liver’s duties is to pick up the slack for the kidneys, which need
plenty of water to work properly. If the kidney’s are water-deprived, the liver has to do their
work along with its own, lowering its total productivity. The liver then cannot metabolize fat as
quickly or efficiently as it could when the kidneys are pulling their own weight. Dehydration
sets a person up to store fat.

Water boosts your metabolic rate, which gives you energy and helps to burn calories. Water can help your metabolism burn calories up to 3% faster.

Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

Water helps improve and maintain muscle tone by assisting muscles in their ability to contract, and it also lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.

A healthy diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
Water flushes out impurities in your skin, giving you a clearer complexion. It also makes your skin look younger when the skin cells are hydrated.
Caffeine is a diuretic that can lead to dehydration. Purpose to drink 8 ounces of EXTRA water for every caffeinated beverage you consume.