Stevia Lore

Stevia is a plant native to South America. It grows naturally in South America and is now found as far north as the Southwest region of North America.

The stevia plant is a small perennial shrub that is related to the sunflower. Its scientific name is Eupatorium Rebaudianum, but is more colloquially known as sweetleaf, honeyleaf, and sugarleaf.

The leaves were used for centuries as a sweetener and health aide. In the 1930s, two French scientists isolated the ‘sweetness’ glycosides in the Stevia plant, naming them stevioside and rebaudioside. This research made way for the stevia options now available from concentrate, extracts, tea bags, and packets.

Nutritional and Health Benefits

Stevia has a lot of nutrition going for it while being calorie free.  Stevia contains calcium, protein, phosphorous, sodium, magnesium, zinc, Vitamin A, and Vitamin C.

Stevia is 2-3 times sweeter than cane sugar, so even if it wasn’t calorie free, it would still offer a benefit of using less sweetener per smoothie or cup of tea.

Healthy Hair

Stevia concentrate, used as a direct additive to your shampoo, has been known to relieve dandruff, dry scalp, and dull, dry, and brittle hair. Simply add 3-4 drops of the concentrate to your shampoo. Or condition your hair with stevia tea, letting it sit for 5 minutes.

Hypertension, Diabetes, and Cardiovascular Disease

The World Health Organization evaluated Stevia in 2006. Their findings indicated that Stevia had a positive effect on people with hypertension by lowering blood pressure and those with Type-2 diabetes by stabilizing blood sugar.

Stevia has no glycemic value making it a useful alternative sweetener for those with high blood pressure, cardiovascular disease, and diabetes.

Stevia promotes pancreatic health and inhibits the growth of candidiasis (yeast), which is a symptomatic of diabetes.

Weight Loss 

Stevia Powder

Due to Stevia’s ‘no-calorie’ claim to fame, and obvious health benefits, it is the perfect sweetener for dieters. Stevia has been shown to curb cravings for oily or fatty foods and to generally curb hunger. Stevia’s ability to control blood sugar levels assists in maintaining a healthy weight.

Stevia also has a tonic effect by boosting energy levels without the fast and hard crash of cane sugar.

For weight-loss endeavors drink a tea made with Stevia leaves, teas bags, or extract:

Heat one cup of water (do not boil) and steep a stevia tea bag or 1 tsp of leaves or 3-4 drops of extract for 5-7 minutes. Drink 2-3 times a day, preferably 15 minutes before a meal.

Tooth and Mouth Health

Stevia has antibacterial properties that promote a health mouth and teeth. It inhibits gingivitis, cavities, tooth decay, and mouth sores. Stevia inhibits the growth of bacteria that causes these health issues according to the Department of Pediatric Dentistry at the University of Illinois.

To promote overall health of your mouth and teeth, rinse with a Stevia mouthwash. To make the mouthwash, add 3 drops of Stevia extract into a ½ cup of lukewarm water. Use daily.

Indigestion and Heartburn

Drink a stevia tea after any meal to relive gas and indigestion and to ease digestion. This use of a stevia tea after meals is a time honored tradition in Brazil, Bolivia, and Paraguay.

Bone Health

Stevia can assist in the increased metabolism of calcium and improve bone density. This is great news from osteoporosis sufferers. To use stevia to promote bone health the suggested remedy is:

Mix ½ teaspoon alfalfa, vitamin d powder, and stevia in a hot cup of water, allowing it to steep for 5-7 minutes. Drink twice a day.

Eating or Cooking with Stevia

Steve is a delightfully sweet, no-calorie way to enhance a juice or smoothie per your preference.

Cooking with Stevia can, at first, add an interesting challenge. While Stevia doesn’t degrade under heat, it also doesn’t caramelize. Because of Stevia’s intense sweetness, baking with it means you need to add bulk to the recipe that cane sugar used to provide. Add yogurt, a nutmeal, crushed fruit or some other filler that makes sense.

Sources

• http://www.homeremediesweb.com/stevia-health-benefits.php
• http://healthynutrition.me/?p=264

Smoothies typify summer days as an icy fruity blend to help us keep cool and a fun way to get our daily vitamins and minerals. My smoothie intake tends to slow as the weather turns cold (the chill comes early here at 7,000 feet above sea level), and it’s a challenge for me to drink cold drinks when there is frost on the windows and snow on the ground.

But then I find myself missing the fresh fruity goodness. So I wondered, how can I have my smoothie without the chill?

The answer is the Un-Frosty Smoothie that offers all the smoothie goodness without all the smoothie ice, while featuring some of the best of the best in nutrition—as it’s power-packed with vitamins and minerals.

The best part about this smoothie, is that it brings together some of my favorite fruits accented with almond milk and turmeric. The concoction offers both tart and sweet tastes mirroring the layering of the smoothie itself.

The Un-Frosty Smoothie

• 2 cups cranberries
• 1 apple, organic fuji or pink lady, chopped
• 1 frozen banana, peeled
• 1 lemon, juiced
• 1 tsp of turmeric, divided in half
• ¼ – ½ cup of almond milk
• Honey, stevia, or agave nectar to taste

Blend the cranberries, apple, banana, and lemon with ½ tsp turmeric. Pour into two glasses.  Mix in sweetener to taste. Mix together almond milk and ½ tsp turmeric and gently layer on top of the fruit mixture. Drizzle top with sweetener.

Nutritional Benefits

The ingredients in this smoothie are some of my favorites; I love how they come together to create this mid-winter treat and keep it real nutritionally. From apples to lemons, click the appropriate link below to find out more about the nutritional benefits each.

Cranberries are a good system cleanser from your digestive to your urinary tract. It is a powerful ally to your cardiovascular system. Cranberries are a fall/winter treat that keeps on giving vital nutrients such as Vitamin C and K. Click here to learn more about the captivating cranberry.

Apples are part of what I call ‘the crunchy food group’.  There is nothing quite as satisfying as a noisy bit of crunching as you munch on an apple. Click here to find out why the benefits of eating an apple a day is more than just an old wise tale.

Turmeric is a spice of the gods. It assists in healthy blood flow and reducing inflammation (great for arthritis sufferers, especially in the winter). Turmeric is a daily staple in my diet and I invite you to add it to yours. Click here for more about tumeric and a yummy warm drink recipe.

Lemons are a flavor enhancer for almost anything, plus they help alkalize any combination of foods. Lemons also assist in enhancing digestion. Click here for more on lemons.

Almond milk is just another delightful way to get your daily almond fix. Almonds are a powerhouse of energy for the body and mind. Click here to learn how to make your own almond milk and reap the benefits of the awesome blend.

As I wandered through the ingredients aisle for this recipe, I realized that I do actually eat these foods daily (excepting the seasonal cranberries). And the effect they have had on my life is substantial!  The power of these fresh, organic fruits and nuts (and spices!) empowers me and energizes me – they keep me fit and healthy.

My holiday wish for you all is that you engage the same kind of energy and nutrition – to power up for 2012!

Let’s learn more about Omega 3 fatty acids, why they’re important, and how you can get them if you’re not into eating fish.

Taken from Wikipedia:

N−3 fatty acids (popularly referred to as ω−3 fatty acids or omega-3 fatty acids) are essential unsaturated fatty acids with a double bond (C=C) starting after the third carbon atom from the end of the carbon chain.

Uhhh…yeah. That didn’t help me the first time I read it either, so I’ve taken the liberty to translate all of that for us:

Fatty acids are essential to human development and growth from an early age. In adults, they help reduce or regulate our heart rate, blood pressure, and immune system. Omega 3’s are the most nutritionally dense fatty acid, and it’s easiest to get. Fatty acids, therefore, are good.

Ah, that’s better! There have been all kinds of elaborate studies conducted since the discovery of the fatty acid chains in the 1930’s by beaker-toting scientists and biologists in lab coats with full, glorious white mustaches and wild, Einstein-esque hair.

Experts have long acknowledged the benefits of fatty acids, and Omega 3’s in particular, to have a dramatic impact on the body’s ability to produce and store energy, move oxygen more efficiently through the bloodstream, and aid in the transportation of important vitamins and nutrients like triglycerides.

For a more comprehensive list of things omega 3’s are good at doing, check out this article BodyBuilding.com.

Sources (and alternatives) for getting your Omega 3’s

Eating just about any family of fish and other seafood is the most common, most reliable, and quickest way to get your omega 3 intake, but it’s not the only way. For vegetarians, those who are allergic, or those like my brother who simply can’t stand the sight or smell of seafood, you’ve got a lot of options!

Vegetarians

Seeds – flaxseed, flaxseed oil, chia seeds, and even hemp seeds pack the omega 3’s in little packages. Best of all, they can be found in just about any grocery store or market you regularly visit. For some awesome ideas on what to do with hemp seeds, check out this article.

Nuts – Just about any nut you can eat is a great source of omega 3′s. But walnuts in particular are made up of about 6% ALA, the measurement of how much fatty acid a food contains.

Herbs – If you can get your hands on Perilla, a herb more commonly available in Asia that’s closely related to fennel, you’ll be putting tons of omega 3’s in your body. That’s because it’s ALA content is made up of 60% of fatty acids.

Leafy greens – although the dietary amount of omega 3’s is less in leafy greens than many other alternatives, they make the list thanks to the combination of their fatty acids and all the other vitamins, minerals, and healthy benefits leafy greens give us.

Supplements – supplements derived from sources like algae can be a great way to deliver your daily intake of omega 3’s. Most supplements are made using extractions from many different types of veggie and plant oils like those found in krill, corn, sunflower, and soy beans.

Note – if you haven’t read about this recently, it’s worth it to be aware: the media has been in upheaval since the October edition of the Journal of the American Media Association featured a study that suggested omega 3 supplements have been doing more harm than good on many users, especially for older women. Read the latest findings on Omega 3 supplement dangers here.

Other animal sources of omega 3’s

Omega 3 occurs naturally in all kinds of meat, from beef to chicken to lamb. Farm-raised cattle that feed naturally on grass have been shown to contain the most concentration of omega 3’s. Eggs are also a great source for this essential fatty acid.

Whatever your preferences, omega 3’s should be an important part of your everyday diet. Thankfully, it’s not too hard to find!

Wheatgrass is a great way to powerpack your morning with energy in anticipation of all your daily superhero activities.  Known as a ‘superfood,’ wheatgrass juice offers amazing nutritional benefits to your diet. Also regarded as a booster for general health and well-being, wheatgrass juice is one easy way to ramp up your game.

Including Wheatgrass Daily

Wheatgrass is a great addition to your nutritional life, O.K. But exactly how does one do that?

Below are the pros and cons of adding fresh, frozen, or freeze-dried wheatgrass to your health regime:

Frozen wheatgrass

Often termed as “fresh-frozen,” this type of wheatgrass is grown on the producer’s farm either in trays or in the ground.  It’s then harvested, juiced, flash-frozen, and delivered to you.

• Convenient Yet Nutritious:  Frozen may be the best way to preserve wheatgrass juice nutrition and enzymes while at the same time not compromising your schedule.
• Easy to Use: Frozen wheatgrass juice comes premeasured in .5 to 1 oz shots.  Simply pull it out of the freezer and let thaw for a minute.  Add to water, juice, or a smoothie.  Always add 3x the amount of water (or juice) to 1oz of wheatgrass juice.  Avoid heating frozen wheatgrass juice on the stove or in the microwave as it will destroy the nutrients.

The downside:

• Expensive: The downside of frozen wheatgrass juice is typically the price tag.  Delivered to your door, the price per ounce can vary from $1.50 to over $2.00.  If you’re drinking a shot a day at $2.00, then you’re looking at an additional $60 a month to add to your budget.

Fresh wheatgrass

The idea of growing wheatgrass may seem daunting, but in the end it may be worth it for you to become a DIY wheatgrass grower.

• Easy to Start: there are easy-to-use Wheatgrass Starter Kits that provide all the basics for growing wheatgrass at home. The time between the sprouting and growth stage, when you can juice the grass, is about 10 days.
• Overall Savings: The price tag including the starter kit and manual mastication juicer is $85 (may not include S&H).  In the end, you save by being able to put what you would normally spend on buying juice away.  Do the math and compare to the cost (both money-wise and nutrition-wise) of both frozen and fresh wheatgrass.
• Immediate Nutrition: Growing your own wheatgrass gives you all the ‘right now’ benefits of wheatgrass juice nutrition.  You can’t get any fresher than clipping it from your own wheatgrass garden, juicing, and drinking.
• Versatile: If you have the space, you can transplant wheatgrass from your trays and plant it into the ground, creating your own home-grown wheatgrass garden.

The downside:

• Time-Consuming: Unless you’re a gardener or enjoy puttering around in the kitchen, growing your own wheatgrass may not be for you. Growing, harvesting, and juicing takes time, energy, and effort.

Freeze-dried wheatgrass

• Nutrition—Hmmmm:  With wheatgrass in freeze-dried (powdered) or pill form,there is a general consensus that the nutrition has been compromised (i.e. fresh is mo’ bettah).  The jury is still out on this one, so anyone drinking or eating freeze-dried wheatgrass juice please weigh in the comments below!
• Convenient: Needless to say, freeze-dried or pill form is absolutely the most convenient way to take wheatgrass.  If you’re traveling or just need to carry it in your purse or pocket, it’s  much easier to be mobile with these forms.
• Middling Price tag: Freeze-dried wheatgrass typically comes in a 1 oz package that has about 56 servings.  At $29.99 per package, you’re saving from the cost of frozen, but still spending more than if you were to grow your own.

Ultimately, home-grown or flash-frozen offers the best and most viable nutrition.  But that’s only if you can decide which option both your wallet and your schedule can handle.

Weigh-in: How do you take your wheatgrass, and why? Tell us in the comments below!

Freeze Your Fruit: Bananas do better in a smoothie when they are frozen. Once ripened, throw those bananas in the freezer. To use them in your smoothies, just peel and chop them first. You can freeze any fresh fruit for a tasty smoothie treat later.

Order of Ingredients: Start with your liquids and then add in order:  frozen fruit, powders/tinctures/add-ins, ice, and then the fresh fruit. The ingredients blend better when ordered this way.

Less Liquid: even though beginning with liquids keeps the blender from getting clogged, keep the liquids you add to your smoothie to a minimal. Put enough in to keep the blending smooth, but not too much that your smoothie is soupy. Add more liquid at the end if the smoothie is too thick.

No Sugar Added: Fresh fruit and juices have natural sugars in them. Add the following for oversweet smoothies: pear, grape, apple, or pomegranate juice.  Or toss in a banana.  If you really have a sweet tooth, add agave or honey.

Some Healthy Smoothie Add-Ins:

• Wheatgrass Juice: power-packed with nutrients, wheatgrass juice adds energy and a vibrancy to any smoothie. Use juice from fresh, frozen, or freeze-dried wheatgrass.
• Supplements: add liquid and powdered health supplements that you’re taking. It is a fun way to get the extra benefits you need without having to choke down the inevitably bitter or sour tasting supplement. For example, I routinely add greens, iodine, and a sulfur supplement.
• Probiotic Power: add in soy, goat milk, or cow’s milk plain yogurt for tang and probiotic goodness. Remember to use plain yogurt in your smoothies, as many flavored yogurts will add a ‘fake’ fruit flavor you don’t need. If yogurt isn’t to your taste, add in a powdered probiotic to enhance digestion.
• Protein Powders: if you’re taking a protein powder anyway, add it to your smoothie to ease the consumption.
• Bee Bounty: Add in some royal jelly or honey for a sweet twist!

Soy Milk / Citrus Fruit = Yuck: Soymilk doesn’t typically mix well with citrus. With soymilk, use berries, bananas, and sweet fruits.

Fresh Juice: If using juice in your smoothie, fresh-squeezed is better for both nutritional value and taste.

Add Pizazz: by blending a smoothie with Kombucha. Add fruit that enhances the flavor of your kombucha and don’t forget to add plenty of ice. Kombucha smoothies separate quickly, so drink it up as soon as it’s blended.

Go Organic: Organic fruit is the way to go since consuming smoothies is typically about flavor and health. Fruit are some of the most susceptible crops to pesticides and farming chemicals. Organic fruits have more flavor anyway.

Keep it Interesting: Play around with smoothie combinations and blend away the boredom. Try lemon-strawberry, banana-mango, ginger-lemon, tangerine-banana, grape-watermelon, and more. Combinations are endless—so experiment!

Smoothies add positive health benefits by providing vitamins and minerals and dietary fiber in a tasty treat. It’s a great way to start your day or give you an afternoon pick-me-up.  For maximum benefit, drink your smoothie right away. Of course, if you have some left over, just put it in the freezer for later or share it with me.

What are some of your favorite smoothie-tips? Let us know in a comment!

Health Benefits of Turmeric

Turmeric is primarily known for its anti-inflammatory properties. Turmeric is so good a combating inflammation, it’s been suggested as a replacement to pharmaceuticals, without the side effects.  Turmeric’s active ingredient is curcumin, which is what gives turmeric its notable color.

But Turmeric is a giant when it comes to health:

• An antiseptic and antibacterial agent you can use to disinfect cuts and burns.
• Naturally detoxifies the liver.  Regular use combined with a liver cleanse will keep this vital organ at peak condition
• A treatment for inflammatory diseases such as arthritis.  Turmeric has been shown to reduce swelling, stiffness, and enabled arthritic suffers to move and walk longer.
• Can be used regularly after athletic endeavors to keep the muscles supple and the joints lubricated.
• Used as a treatment for depression by Chinese medicine.
• Has a deep research history in the treatment of cancer from either stopping tumor formation or destroy cancer cells. The research includes data on breast, prostate, pancreatic, and childhood leukemia.
• Is thought to protect against the advent and/or progression of Alzheimer’s disease by removing the plaque build-up from the brain.
• May reduce the risk of heart disease.
• Used in Chinese and Indian medicine to also treat jaundice, chest pain, bruises, toothache, hemorrhage, bloody urine, flatulence, and menstrual issues.

Turmeric can be taken in raw, powder, pill, or tincture form.  It’s typically used either raw or as a powder when cooking.  As a general supplement, you can take turmeric as a pill or tincture.

Contraindications: If you have gallstones or a bile obstructions or are pregnant, please consult your health practitioner before using turmeric.

Nutritional Breakdown of Turmeric

A 2 teaspoon serving of turmeric contains only 16 calories, and:

• 18% of the daily value of manganese. Here’s some great recipes for getting your daily dose of manganese!
• 10.4% of the daily value of iron
• 4% of the daily value of Vitamin B6
• 3.3% of the daily value of potassium

Sun Milk

• ¼ cup turmeric powder
• ½ cup purified water
• 1 cup of almond milk (need to learn how to make almond milk?)
• 1 tsp almond oil
• Honey or agave nectar to taste.

In a small saucepan, mix the turmeric and water until it boils.  Reduce heat, stirring constantly, until a paste forms.  The paste is good for up to 40 days stored in an air tight container that’s placed in the refrigerator.

After making the paste, blend together 1 cup of almond or other nut milk with 1 tsp of almond oil, ¼ teaspoon of turmeric paste.  Add honey or agave nectar to taste.

Raw option: add turmeric to nut milk or raw milk and serve cold.

A Little History

Turmeric has a long history in its native Indonesia and India where it has been used for over 5,000 years.  While used as a textile dye and in cooking, turmeric is hailed as primary member of ancient pharmacopeias and used in both Indian (Ayurvedia) and Chinese medicines.

Introduced to Europe as early as the 13^th century, Turmeric was largely ignored by the West until recent research about its amazing medicinal properties gained public awareness. Turmeric has been called ‘Indian saffron’ due to its deep yellow-orange color.

Selection and Storage

Because Turmeric is an Eastern spice, check local ethnic markets to see what varieties of turmeric are available.  They may have the raw rhizome or a wider selection of turmeric. The color of turmeric differs per variety, so it’s not an indicator of freshness.

For the full benefits of turmeric, choose raw or powdered turmeric rather than a curry powder mix.  There is typically little turmeric in curry mixes.

Store the turmeric powder in a tightly sealed container in a cool, dark, and dry place.  Fresh turmeric should be stored in the refrigerator.

According to the National Institute for Health, ‘Hypothyroidism is a condition in which the thyroid gland does not make enough thyroid hormone.’ Located at the front of the neck just below the voice box, the thyroid gland releases the hormones that regulate metabolism. Hypothyroidism is essentially an inflammation of the thyroid gland and is most commonly caused by the immune system attacking the gland.

Though other causes such as birth defects, radiation treatments, surgical removal of the gland, some pharmaceutical drugs, or a virus may cause the disease. And while there is no prevention for hypothyroidism, there are therapies to help the thyroid gland function better. One of those therapies is juicing foods that support healthy thyroid function.

Some of the recommended foods for the thyroid are: alfalfa, all leafy greens such as lettuces, spinach, kale, chard, watercress, apples, apricots, carrots, grapes, kelp, radishes, parsley, rosemary, and wheatgrass. Avoid processed and refined foods and unfiltered water.

The following juices can be therapeutic for the thyroid:

• Carrot juice
• Carrot, beet, and cucumber juice
• Carrot and spinach juice
• Carrot, parsley, celery, and spinach with ¼ tsp of powdered kelp or dulce.
• Any combination of fruits and vegetables from the aforementioned recommended foods.

The serving per day for hypothyroid juice therapy is 1 pint in order to see a noticeable change in a person’s health. You can take more juice of course, but remember to get a good dose of daily fiber by adding the pulp to other foods you eat or adding chia seeds to your juice.

You can also add spices to stimulate your metabolism. These include ‘hot’ spices such as cayenne, pepper, cardamom, cinnamon, coriander, and allspice. Fat burning spices include onion and garlic powder, chili powder, and cumin.

If you’re concerned that you might have hypothyroidism, here is a list of some of the early symptoms:

• Heightened sensitivity to cold
• Fatigue or feeling ‘slow’
• Depression
• Constipation
• Heavier menstrual periods
• Muscle or joint pain
• Dry skin
• Brittle hair or fingernails
• Hair loss
• Unintentional weight gain

If you’re experiencing 2 or more of these symptoms, visit your health professional to see if you need to be tested for thyroid disease. Thyroid disease is fairly common in the United States due to the typical western diet. Luckily, hypothyroidism can be treated with a combination of Western medicine and more natural therapies including diet and by extension: juicing.

Add a positive nutritional impact to your juice or smoothies with chia seeds. A native seed of the Americas, chia has a light nutty taste that adds a subtle yet enticing flavor. Nutritionally dense, chia seeds can be a delicious shortcut in adding fiber, omegas, protein, potassium, and calcium, all in one tiny package. Add two tablespoons of chia to any juice or smoothie for:

Fiber

Chia seeds pack a walloping 8.25 grams of total dietary fiber per serving.  With nutritionists reminding us to eat 25 grams of fiber a day, one serving chia provides 1/3 of our total daily fiber needs.

Omega 3 and 6

The World Health Organization recommends a minimum of 1200 mg over Omega-3s for optimum health. One serving of chia seeds provides over 4000 mg of Omega-3s, making the seeds one of the richest non-marine food source of this healthful oil. Chia also provides a bit of Omega 6 for a balance to the Omega 3s.

Protein

Chia contains 20% vegetarian protein with the all essential amino acids, making the seeds a complete whole food. Known as the “runner’s food,” legend has it that Indian and Aztec runners would subsist solely on chia due to it containing a compact yet superior protein source.

Potassium and Calcium

One serving of chia has six times more calcium than milk, helping you to strengthen your muscles and bones. Chia’s lavish amounts of potassium helps balance the natural salts within our body. High potassium levels also help keep those visiting or living at high altitudes healthy.

Improve Digest and Detoxification

Chia absorbs 12+ times its weight in water compared with flax seed that absorbs only about 6-8 times its weight. The insoluble fiber in chia reduces digestive transit time and attracts toxins to remove them from your system.

Weight Loss Winner

The high fiber content in chia seeds and its ability to reduce blood sugar levels makes it a win-win in weight loss. Due to its neutral flavor, color, and odor Chia integrates easily into any recipe making it an almost invisible and invincible weight loss ally. To get the best in bio availability from chia, grind them before adding to any recipe.

Nutritional Facts for Chia Seeds

Serving size: 20g (About 2 tbs):

• Calories (Kcal) = 66
• Protein (g) = 4.14
• Total Fat (g) = 6.56
• Saturated Fat (g) = 0.64
• Trans Fat (g) = 0
• Monounsaturated Fat (g) = 0.44
• Polyunsaturated Fat (g) = 5.44
• Omega-3 (ALA) (g) = 4.2
• Omega-6 (Linoleic Acid) (g) = 1.24
• Cholesterol (mg) = 0
• Carbohydrates (g) = 7.5
• Total Dietary Fibre (g) = 8.25
• Soluble (g) = 1.07
• Insoluble (g) = 7.18
• Sodium (mg) = 0.42
• Potassium (mg) = 140
• Calcium (mg) = 142.8
• Iron (mg) = 3.28
• Phosphorus (mg) = 213.4
• Magnesium (mg) = 78

More information on Chia Seeds

Psyllium has been showing up as an ingredient in high-fiber breakfast cereals. It has been claimed to be effective in reducing blood cholesterol levels in those who consume it.  “Several studies point to a cholesterol reduction attributed to a diet that includes dietary fiber such as psyllium,” says Wikipedia.  Sometimes all I have to do is read a sentence and it convinces me I have to try it in something other than what I find it in on the grocery shelf.  This one screams “Put me in a smoothie, please!”

This is about the benefit of using powdered psyllium that you can certainly find in stores or at the bulk department in your local health food store.  Metamucil?  What’s that?  I’d rather have a fresh drink made right in my own kitchen with all the benefits.  You don’t want to ever take psyllium fiber without fluid.  Follow directions on the label, or with a teaspoon of psyllium, take at least 8 oz of liquid.  More is not better here.  Putting just a little of this potent ground husk is enough to make your smoothie great and to regulate your digestive system.  Be sure to thoroughly blend your powder in your favorite blender.  If you do take psyllium capsules, read and follow the directions on the label carefully.

Psyllium is good for constipation or food cravings and ground psyllium is well-known to benefit irregularity but it can also regulate your appetite and fat absorption and that can turn your smoothies into diet food.  Studies have also shown that psyllium is effective in lowering total cholesterol and LDL (bad cholesterol) levels.  Other studies have revealed positive benefits of psyllium to be effective in helping with Crohn’s Disease by acting as a prebiotic.  This will aid the healing of the inner lining of the inflamed intestines.

The fibers in psyllium will absorb water and add bulk to stool.  In my reading I’ve found that some doctors may tell you it takes a few months for psyllium to work.  That is misleading.  If you are consistently constipated, you may need to replenish the beneficial bacteria in your belly.  This is what may take a few months.  It will take that much time to build up the healthy bacteria that use fiber as their food.  Then the healthy bacteria feed, fill up your colon and then become easier to eliminate.  Psyllium husk powder is a soluble fiber.  It will relieve constipation and diarrhea and the bloating and gas that is common in IBS (irritable bowel syndrome).   High consumption of psyllium can lower the mortality rate from colon cancer.

The bulkiness of psyllium fiber is beneficial to satisfy your appetite.  Adding psyllium husk powder to your breakfast, lunch, or dinner smoothie will fill you up and reduce your cravings.  This fiber will make for a thicker smoothie.  In an hour after drinking your smoothie, your body senses the thicker consistency and your stomach and small intestine register the changes in viscosity, literally “filling” you up.  Not only does psyllium fiber speed the movement of digested food, it will enable you to absorb less fat from your food.  This fabulous fiber also regulates two different hormones that keep you from getting hungry.

Here are a couple of warnings about psyllium: Prescription drugs should be taken one hour before or two hours after psyllium.  The reason being that the absorption and effectiveness of many drugs may be reduced.  Second, always read the label regarding the amount of liquid you should ingest with this fiber.

What’s stopping you from adding this easy ingredient to your smoothies?  Oh you need some recipes for smoothies?  Try these past health blogs. 

Enjoy the consumption and absorption and assimilation and elimination!

I am at a point in my life where I wonder…is there something else I could be doing to feel better?  It seems when I hit 40, it was harder to stay fit and healthy and another weird symptom appeared every month or so.  At 47, I am wondering about perimenopause, fatigue, my thyroid, weight gain, stiff and achy joints and even heart palpitations.  It is my intention here to share a little of what I am going through and maybe help you find some answers too. 

My menstrual cycle started changing about a year ago.  Longer, shorter, heavier, lighter….all of the above.  I knew it was perimenopause and I wasn’t concerned until I started experiencing symptoms that would affect my daily life.  Most of the symptoms were manageable.  Some symptoms, like burning tongue, were diagnosed by my dental hygenist.  Night sweats, though intense enough to have to get up and change my clothes in the middle of the night, didn’t interfere with my life.  My fatigue was enough to cause me to start taking an afternoon nap.  I work nights, so that didn’t interfere with my day either.  You’d be surprised how much a cat nap could help.  And though we’re told if you move more you won’t feel as tired, that wasn’t so for me.  I walk or practice yoga every day and I was still tired around 3 in the afternoon.  So I worked a snooze into most of my days. 

However, fatigue could also be adrenal fatigue or low level DHEA. DHEA is a natural steroid produced by the adrenals. The adrenals are small organs right above the kidneys.  We make about 25 mg of DHEA per day (men more than women), but our production dwindles as we get older.  This is what nature intended for us.  Your adrenals make cortisol and adrenaline and also balance over 50 hormones in the body.  The hormone cortisol affects other regulatory processes such as: blood pressure, blood sugar levels, your immune and inflammatory response and influencing mood, memory and thought clarity.  If your adrenals are exhausted from stress (emotional and physical), poor nutrition, and crazy dieting, they are pumping out more cortisol and can’t manufacture enough DHEA to support a healthy hormonal balance.  This will result in your exhaustion, depression and that feeling of being overwhelmed.  So, if you are under more than average stress, your body will not have enough working material for proper endocrine function.  There is some evidence that healthy DHEA levels may help with Alzheimer’s, cancer, osteoporosis, depression, heart disease and obesity. 

So that could be why my blood pressure has been so low these last couple of weeks!  OK, so I guess I’m going through all of the above stressors.  I do know that when I eat 100% raw food I feel better.  I have been traveling a lot lately, and if I am not happy where I am, for example, with people that do not support my lifestyle, I simply do not feel well.  Is taking a DHEA supplement the answer?  It could be an important factor, but include it with lifestyle changes also.  There’s a lot out there about DHEA levels and supplements.  If you are concerned about your levels, have a medical test done.  Taking a supplement alone won’t help you if your adrenals are exhausted.  Your body will produce more or less depending on nutrient support, metabolism, hormone balance, activity level and your emotional state.  Also maintain a healthy body mass index, get adequate rest, expose yourself to some sunlight, exercise, and create more “downtime” in your life. 

What else can you do to support this “aging” thing?  Ayurvedic medicine says the adrenal gland is connected to the root chakra.  The root chakra is about groundedness, our nourishment, and our physical health.  When stress enters full force, we can become less grounded.  That sure explains even more about my aches and pains.  As most of you know I recently closed my business and moved.  However, I am not living anywhere yet.  I have been traveling around visiting family and friends and still haven’t decided on where I want to live.  Yep, that would be ungrounded!  Guess I’ll start doing some yoga grounding poses today! 

Eating a gluten-free diet can relieve the strain of your adrenal glands.  Low blood sugar will put stress on your body and strain your adrenal glands too.  Time your meals so that you aren’t going long periods of time without food.  Adrenals will work harder on an empty stomach, requiring them to release more cortisol to keep you functioning normally.  Living foods will allow the body to absorb more nutrients.  You will find yourself craving sugar and caffeine if your cortisol levels are low or you are tired.  Drinks that will restore your adrenal glands are: chamomile, passionflower and valerian teas, and vegetable juices.  Alcohol, caffeine and gatorade can drain the adrenals.  Honor your body.  Try to take the time to feel if you are actually hungry or if you are eating to fill another need.  I know when I am eating and not actually tasting anything.  With my burning tongue symptom, my taste buds are a little off.  So I think my mind tells me to eat more because my mouth can’t taste anything!  It’s all about balance.  I have good days and not so good days.  I honor them both. 

I’ll talk next time about more symptoms of our changing bodies.

As always, please see your health care practitioner for symptoms that concern you.  The suggestion here are informational only.