Some of the best nut sources of protein, amino acids, minerals and nutrients for vegans, vegetarians and clean eaters. Why protein plays such an important part in making and repairing cells in the body.
What is Protein?
Protein is one of the bodies biggest building blocks of the body, every cell in the body contains protein. Protein is basically a chain of amino acids. We need protein to grow and repair the body, it is especially important for children, teenagers and during pregnancy.
What Are Amino Acids?
Amino acids are molecules used to make proteins.
20 different amino acids are needed for us to function healthily.
9 amino acids known as essential amino acids cannot be manufactured by the body so must come from the food we eat.
The 9 Amino Acids That Are Essential are tryptophan
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine.
Nut Sources Of Protein
The total protein content in nuts is very high that is why nut sources of protein are one of the most common sources of proteins for many vegans, vegetarians and those on a clean plant based diet.
7 Best Nut Sources Of Protein
Some of the best nut sources of protein and amino acids easy to source
Almonds
Almonds are reputed to be the best nut source of protein, and high levels of vitamin e, calcium and phosphorus. Almonds contain over 130 antioxidants, help lower HDL levels, low-density lipoprotein and are said to help reduce sugar spikes so a great snack for diabetes sufferers as well as supporting a healthy gut.
Almond provides only 7 of the 9 essential amino acid pair with buckwheat, chia seeds, pumpkin seeds or carrots to get all 9 amino acids.
21 grams of protein in 100 grams of Almonds.
Pistachios
Pistachios are another good source of protein. Pistachios are said to have a high level of amino acids, the highest percentage of branched-chain amino acids compared to many other types of nuts. They are full of nutrients, minerals, vitamins, fibre especially beta carotene, magnesium, phosphorus, potassium, vitaminB1 (thiamine) and Vitamin B6. Pistachios have the greatest phytosterol content among other nuts.
A serving of pistachios is said to have the equivalent of protein that one egg has. Accompany with buckwheat, quinoa or rye to ensure you are getting a complete combination of amino acids in one meal.
Did you know pistachios are one of the oldest nut trees in the world?
20 grams of protein in 100 grams of Pistachios
Cashews
Cashews are a good quality nut source of protein, copper and magnesium. As well as calcium, iron, potassium, phosphorus, sodium and zinc. Cashews are also a high source of unsaturated fats.
Did you know over 80% of the world cashews are eaten by americans?
To make sure you are getting a full spectrum of all amino acids in one meal combine cashews with non GMO soya beans, buckwheat, quinoa, pita bread.
Hazelnuts
Hazelnuts are a healthy source of protein, vitamin e and calcium, manganese, copper, omega 3 and omega 6. Hazelnuts also have very high level of antioxidants.
Combine hazelnuts with chia seeds, buckwheat, rye bread, non GMO soya.
15 grams of protein in 100 grams of Hazelnuts
Walnuts (English or Persian Walnut)
Walnuts have the highest sources of Omega 3’s, other than being a good nut source of protein and calcium they have a higher level of antioxidants than most food.
Not all walnuts are edible, but the common walnut also known as english walnut or persian walnut is grown all over the world and reputed to have many great health benefits which include reducing the risk of cancer, heart disease and great for brain health.
To get a full complete meal of protein using almonds consider combining with for example chick peas, quinoa, rye break.
15 grams of protein in 100 grams of Walnuts.
Brazil Nuts
Brazil nuts are a good source of protein, selenium and calcium. They have several antioxidants, including vitamin E and phenols. Known to help reduce inflammation and oxidative stress in body they are said to be good for heart health, diabetes and help reduce risk of cancer.
Brazil nuts should be eaten with baby portobello mushrooms, cauliflower, carrots, cranberry or watermelon.
14 grams of protein in 100 grams of Brazil Nuts.
Pine Nuts
Pine nuts although viewed as a nut are actually seeds. Pine nuts are high in protein and high unsaturated fats, rich in antioxidants, iron, magnesium, protein and zinc. Reputed as good brain food, also great for the heart and can help reduce risk of diabetes.
Pine nuts contain Calcium, Iron, Magnesium, Manganese, Phosphorus, Vitamin E, Vitamin K, Zinc
Eat with cranberry, carrot, cauliflower or watermelon to get all amino acids.
What Are The Most Common GMO Foods found and hidden on our local supermarket shelves and in our processed food? What does GMO stand for and why is this something we should be very cautious of, even avoid?
What are GMO Foods?
GMO’s are Genetically Modified Organisms that are basically organisms genetically engineered by science in a way that does not occur in nature. GMO Foods are basically foods manipulated from an unnatural state, many would say by scientists trying to play god.
“It is clear that genetic modification is inherently hazardous, as it invariably result in unpredictable and uncontrollable changes in the genome and the epigenome (pattern of gene expression) that impact on safety.” (3) states Science in Society
Many scientists and medical professionals believe there should be far more research on transparency in GMO Foods especially when we look at the organisations pushing GMO Foods and what they don’t want us to know.
As there is quite a lot of research that suggests that many common GMO Foods can cause serious harm to our health and well-being.
One of the alarming aspects of GMO Foods is that manufacturers in some countries are not required by law to declare if their food is genetically modified.
Common GMO Foods
Common Genetically Modified Foods include
Alfafa
Apples
Canola ( USA)
Corn
Cotton
Papaya
Potatoes
Squash ( USA)
Soya
Strawberries
Sugar Beets (A big source of refined sugar)
Sweet Pepper ( mostly China)
GMO Foods Also Include
Enzymes and Microbes which are used in food processing that are not included on food labels
Meat, Milk, and/or where the animals are fed genetically modified crops.
Vegetable Fats and Margarine that are derived from genetically modified foods.
The Main Difference Between Common GMO Foods And Organic Foods
The main difference between genetically modified foods and organic foods is one is the produce from a lab while the other is a produce of nature.
6I believe part of what keeps us healthy in our food is the plant’s natural energy force and natural synergy. Genetically modified foods and crops are unnatural, genetically altered by scientists than something that is natural.
There are many ethical and health concerns around common GMO Foods that the top food manufacturers and corporate farmland owners try to deny. Especially when many of the top food manufacturers around the world use GMO foods to increase phenomenal profits than increase the genuine quality of our health.
Organic foods are free from chemical artificial fertilisers and pesticides while genetic foods are not. One of the reasons many people are growing their own organic gardens and organic remedies at home.
No matter if we like it or not our common GMO Foods are been massively produced for profit and power. Some of the biggest corporate names in the world are behind the push and the production of Genetically Modified Food has shown time and time again to be based on power and control.
We just need to look at the increase in genetically grown meat, meat from a lab another example of people in power and scientists trying to play god as they mess more and more with nature.
Would you like to start to live a more healthy and holistic lifestyle – Check out my 5 Pillars Of Holistic Health and Wellness, the foundations of a totally holistic lifestyle, 👇click the link below 👇
So Are Hostas Edible? Can you actually eat this common garden plant? What are hostas, where did they originate from, where do they grow and what are their nutritional properties?
What Are Hostas?
Hostas are extremely hardy perennial plants that most gardeners love for a variety of reasons. This includes its low maintenance, its generous lush foliage, and its forgiving nature. There are now over 2,500 varieties of hostas. Common hosta species are H. Fortunsi which blossoms a pale lavender flower in spring. H. montana are one of the most popular perennial hostas for shady areas
H. Decorata a native of Japan that has dark green leaves and in summer deep blue blooms.
Origins Of Hostas
Hostas originate from the Orient but were brought to Europe in the 1700s. They are known in Japan as Urui and are regarded as a wild plant that people used to pick from the mountains.
Are Hostas Edible? Are They Safe To Eat?
My neighbour absolutely loves hostas, so much so that she inspired me to buy a few hosta plants for my garden. I couldn’t believe it when I read an article that said hostas were edible. So are hostas edible? Let’s look at the research.
Well according to my research the Japanese eat hostas as a vegetable. Hotas actually belong to the asparagus family which is why we would say yes hostas are edible.
Here are some of the most recommended hostas for eating
Hostas contain high levels of Calcium, Vitamin K, P, Magnesium, Maganese, and Zinc.
Making Hostas Edible
How To Harvest Hostas
Most research suggests the tastiest part of the hosta is the young hosta shoots that taste like asparagus but in Japan they cook both the young shoots and the leaf stems.
To harvest hostas you don’t need to ruin the full plant, simply harvest around the perimeter of the plant. Hostas are very forgiving and grow rapidly.
How To Cook Hostas
Top Tips on how to cook and eat hostas.
How To Cook Young Hosta shoots;
Cut the young hosta’s shoots before they are fully open and unfurled.
Then saute or roast the full shoot or chop the shoot in oil or butter or use as an ingredient in a stir fry.
How To Cook Hosta Leaves
Tender older shoots and leaves are best served blanched and sauteed as a vegetable side dish.
Advantaged Of Growing Your Own Organic Hostas To Eat
One of the big advantages of growing your own food is you get to know exactly what your food is grown in. You don’t have to worry about nasty chemicals or pesticides, contamination from plastic, or other types of toxic wrapping.
Which is why I would ensure if you plan to eat your Hostas you make sure you buy organic hostas from a reputable company.
If you are an organic gardener and professional blogger who would love to write for The World of Health site get in touch. We are presently looking for high-quality blogs around organic gardening and sustainable organic farming from experts in this area.
Healthy Dairy Free Ice Cream Recipes the whole family will love. Not just dairy-free but free from processed sugars, artificial sweeteners, gluten-free ice cream that still tastes creamy.
Most people LOVE to eat ice cream but it doesn’t always agree with them or their waistline. That is why these creamy healthy dairy-free ice cream recipes are great healthier alternatives to dairy ice cream or other unhealthy desserts.All recipes are full of natural sweetness.
My favourites are the Mango and Pina Colada Dairy-Free Ice Cream and Coconut Dairy-Free Ice Cream.
Coconut Dairy Free Whipped Ice Cream Recipe
Ingredients of this Coconut Dairy-Free Ice Cream Recipe
A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
Continue to whip while gradually adding 1 split and scraped vanilla bean pod
Continue to whip while gradually adding natural sweeteners such as natural stevia or coconut sugar (no more than1/2 cup, please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
Add a pinch of salt, while continuing to whip ingredients
Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.
Healthy Mango And Coconut Dairy Free Ice Cream Recipe
Ingredients for the Healthy Mango and Coconut Dairy-Free Ice Cream
A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
Continue to whip while slowly adding 2 cups of previously frozen and highly blended mango.
Continue to whip while gradually adding natural sweeteners such as natural or vanilla stevia or coconut sugar (no more than1/2 cup, please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
Add a pinch of salt, while continuing to whip ingredients
Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.
Dairy-Free Pina Colada Ice Cream Recipe
This Pina Colada dairy free ice-cream has an exotic twist you can add to any dinner party dessert.
A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
Continue to whip while slowly adding 1/2 cups of previously frozen and highly blended mango and 1 1/2 cup of highly blended frozen pineapple.
Continue to whip while gradually adding 1 split and scraped vanilla bean pod
Continue to whip while gradually adding natural sweeteners such as natural stevia or coconut sugar (no more than 1/2 cup, I actually often don’t use any sweeteners please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
Add a pinch of salt, while continuing to whip ingredients
Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.
As you can see all the dairy-free ice cream ingredients above are suitable for vegans and the health-conscious.
These dairy-free ice cream recipes have a variety of health benefits.
Health Benefits Of Coconut Milk
Coconut Milk is rich in electrolytes, it also contains lauric acid and medium-chain triyglcericides which are said to help stimulate thermogenesis and increase insulin, which is said to regulate blood sugar levels. It also includes a variety of minerals and vitamins.
Health Benefits Of Mango
Mangoes are great for your health especially for the immune system, Mangoes are a high source of magnesium, potassium, and vitamin C, in-fact they contain over 20 different minerals and vitamins and are regarded by many as a superfood.
Health Benefits Of Pineapple
Pineapple is high in antioxidants, vitamin b’s, and c, manganese, and bromelain which have anti-inflammatory properties and can aid digestion, and is antitumorigenic, one of the reasons its consumption is recommended as an aid to help reduce symptoms of breast cancer.
I hope you enjoyed our clean eating recipe options for ice cream.
Increase The Nutritional Benefits of This Dairy Free Ice Cream
To add a little nutritional boost to these deserts try adding some high quality nut proteins such as Almonds, Hazelnuts or Pistachios.
How to Grow a Small Organic Garden outdoors or indoors in a small space, using bedding, planters, or even using hydroponics. The things every gardener needs to consider when creating a Small Organic Garden.
A Small Organic Garden
Organic growing is essential if you want to do the right thing for people and the planet. The basic principles of organic food production are simple. In organic growing, you avoid the use of harmful pesticides, herbicides, and synthetic fertilizers. More than this, however, organic growing is about working with nature rather than fighting it. A small organic garden can take many different forms. It can be:
·A small container garden (on a balcony or patio, or even indoors).
·A vertical garden, growing leafy plants in pockets or on shelves up against a sunny wall.
·A small kitchen garden, with traditional rows, or more diverse and abundant planting.
·Or a low maintenance forest garden – with one or more fruit trees with layered perennial planting below.
Even in small spaces, you have a lot of choices when it comes to how exactly you grow.
However and wherever you choose to grow, there are certain very important things to bear in mind when gardening organically:
Top Tips for Organic Gardening
–Work from an understanding of the environment, and choose the right plants for the right places.
–Boost biodiversity in plant and animal life as much as possible. Protect and value wildlife, which will help you in your gardening endeavours.
–Protect and care for the soil in your small organic garden. Healthy soil equals good gardens and healthy people.
–Think about water. Harvest rainwater wherever possible and use it wisely in your garden.
–Maintain fertility over time – make sure you return nutrients to the system.
Getting Started On A Small Organic Garden
To grow a small organic garden, you need to make sure you have the basics in place. Before you begin:
–Learn more about natural cycles, your own garden, and specific plants. The more you know before you begin, the more successful you can be in your gardening efforts. Growing organic vegetables, organic fruits, organic herbs, and organic flowers can be easier than you might think. And you can hone skills and develop knowledge over time. But taking some time to learn and grow yourself before you start growing plants can be a great idea.
–Get the basics in place. Before you make new growing areas or sow any seeds, think about water management. Consider setting up rainwater harvesting systems. And get a composting system in place.
–Choose a growing method from those mentioned above – thinking about the best solution for your own particular site and your own particular needs.
–Make a plan for your growing areas. Think about any containers you might need. If you will be creating raised beds or growing in the ground, it is a great idea to use ‘no dig’ gardening methods. In no-dig gardening, the goal is to disturb the soil ecosystem as little as possible. In a no-dig garden, organic matter mulches are laid over the soil surface to build healthy soil over time.
Creating New Growing Areas
In container gardens, choosing the right containers and the right growing medium is key. Make your own growing medium or buy a sustainable organic option. (Avoid peat-based media, which are not an eco-friendly choice.)
If you are creating raised beds or traditional vegetable plots, determine the best position for these beds (considering climate and microclimate – sunlight, wind, and water – and the needs of plants you want to grow).
‘Lasagna beds’ are one great solution for no-dig gardening. Making a lasagna garden means layering ‘brown’ (carbon rich) and ‘green’ (nitrogen rich) organic materials to compost in place. These layers are covered with a thin layer of compost/soil into which you can plant.
In a forest garden, you will begin by planting one or more fruit trees (or other useful trees). You will then establish guilds of beneficial plants. Mostly perennial plants will be placed around the trees to form low maintenance ecosystems that mimic a natural woodland or forest ecosystem, but provide us with the edible and other useful yields we need.
Choosing Seeds and Plants and Planting For Your Small Organic Garden
When choosing seeds and plants for any organic garden, choose them for your particular garden. And think about what you and your household actually like to eat. If you choose the right plants for the right places, your chances of success are always going to be much higher.
Think, also, about how to combine different plants for the best results. Choosing beneficial combinations is called ‘companion planting’. It can help with environmental conditions, fertility, pollination, and pest control in an organic garden.
There is a lot to learn about organic gardening. But it is easy to get started on the right track. Take the plunge and you will grow a small organic garden successfully, one seed at a time.
Elizabeth Waddington is a permaculture designer, sustainability consultant, and writer, working to encourage organic gardening and promote sustainable change around the world.
If you would like to include a link to my business website – www.ewspconsultancy.com – that would be great.
The Alzheimer’s Diet: How to Prevent and Reverse Cognitive Decline by Amylee Amos
Worldwide, about 50 million people are suffering from dementia. Alzheimer’s disease is the most common form of dementia and the emotional and financial toll of this disease is monumental. Alzheimer’s disease is now considered to be the 3rd leading cause of death with no pharmaceutical drugs available to effectively treat the disease, though not for lack of trying on the part of the pharmaceutical industry. Alzheimer’s drug development has the highest failure rate of any other disease, at 99.6%. That equates to billions of dollars thrown into potential treatments that do shockingly little to slow the progress, reverse the symptoms, or even prevent the disease. The five drugs that have been approved for Alzheimer’s treatment do very little to help the millions of people suffering from the cognitive losses and devastation associated with Alzheimer’s.
Fortunately, recent research demonstrates that Alzheimer’s is not the idiopathic disease it was once believed to be. In fact, the causes and contributors of an individual’s Alzheimer’s disease can be pinpointed and treated. Contributors to the programmatic downsizing of the brain that is Alzheimer’s disease include physiological processes such as chronic inflammation, imbalanced oxidative stress3, and impaired glycemic control. These factors are all highly influenced by our diet. Thus, adopting an Alzheimer’s diet is critical in the attempt to prevent and reverse cognitive decline.
Can Alzheimer’s Disease Be Prevented and Reversed?
The mainstream medical community is always quick to comment that there is no cure for Alzheimer’s disease. This just means that no silver bullet approach to preventing or reversing Alzheimer’s exists. You can’t just pop a pill and reverse your Alzheimer’s disease. Thus, because their outdated approach to treating chronic diseases fails in the case of Alzheimer’s, the conventional medicine community remains steadfast in their misguided claim that there is no effective treatment for Alzheimer’s disease.
The truth is that through a targeted therapeutic approach, Alzheimer’s disease can be prevented and the symptoms can be reversed. In 2018, practitioners from multiple clinical sites published thereversal of cognitive decline in 100 patients while following a multi-targeted approach.
This approach, which adheres to the functional medicine model of addressing the underlying root causes of disease is known as the Bredesen Protocol. Through the Bredesen Protocol practitioners are able to identify the individual metabolic imbalances of each patient and use a systems based approach to treat each imbalance, thereby identifying and treating the root cause of the imbalance, rather than simply masking the symptoms. The result is the reversal of cognitive decline.
What Is The Alzheimer’s Diet?
The ideal Alzheimer’s diet to prevent and reverse cognitive decline must be individualized to the patient to ensure that it addresses the root cause of that person’s metabolic imbalances. However, there are some nutritional components that all those wishing to prevent cognitive decline should adopt. Adjusting one’s nutritional habits to reflect the Alzheimer’s diet is the first step in preventing cognitive decline.
The foundation of the Alzheimer’s diet is whole, predominantly plant-based foods including non-starchy vegetables, low glycemic fruits, quality proteins, and healthy fats.
Clients following the Alzheimer’s diet are encouraged to eat foods that have been well-studied for their cognitive benefits including leafy greens, cruciferous vegetables, berries, low mercury fatty fish, extra virgin olive oil, and walnuts.
The diet eliminates highly processed packaged foods, simple and added sugars, processed meats, and refined carbohydrates. Animal products in general are minimized depending on the specifics of an individual’s drivers of inflammation.
Consuming adequate amounts of the recommended foods provides the nutrients, specifically the micro and phytonutrients that the brain needs to support neuronal and synaptic growth and function. Avoiding the foods not recommended prevents ongoing inflammation and resolves oxidative stress and cellular dysfunction.
Additionally, clients following the Alzheimer’s diet are encouraged to fast for a period of at least 12 hours overnight, with the first three hours occurring between finishing dinner and going to bed. This fast allows for the client to reap the full physiological benefits of sleep, including the natural clearance of beta-amyloid plaques from the brain.
How To Implement The Alzheimer’s Diet
The Alzheimer’s diet should be tailored to meet the unique needs of the individual in order to receive the most enhanced cognitive benefit. At the Amos Institute, clients receive an immersive and individualized nutrition plan that incorporates the major components of the Alzheimer’s diet, with specifications related to their personal drivers of cognitive decline, genetics, and biochemistry.
This is particularly important when considering the genetic variant ApoE4, the genetic variant most commonly associated with increased risk for Alzheimer’s disease. Individuals with this variant demonstrate what is known as decreased cerebral glucose utilization, meaning that their brains do not effectively utilize carbohydrates as a fuel source. To bypass these impaired metabolic pathways, individuals with this genetic variant are encouraged to achieve a state of mild ketosis.
Creating a ketogenic diet based largely on plant foods can be challenging, which is why seeking the help of functional medicine-trained dietitians is so critical for proper implementation. This is where partnering with a program and practitioners such as those from the Amos Institute is so beneficial to success in recovery.
Reversing the symptoms of Alzheimer’s disease and cognitive decline is incredibly difficult, but the research shows that it can be done. If you believe you are at risk of developing Alzheimer’s disease, start implementing the Alzheimer’s diet right away. If you are already suffering from cognitive decline, seek the expertise and structure of a cognitive health program to begin optimizing your nutrition and lifestyle to reverse your cognitive decline. In the words of Dr. Dale Bredesen, if we all start to implement an Alzheimer’s diet and other lifestyle factors, “Alzheimer’s disease should be- and shall be- a rare disease.”
*
Writer Bio:
Amylee Amos MS, RDN, IFMCPfounded the Amos Institute to specialize in the implementation of the Bredesen Protocol. She graduated with a Master of Science in Nutrition, Healthspan, & Longevity from the University of Southern California’s Leonard Davis School of Gerontology. She has trained under Dr. Dale Bredesen and received certification in the Bredesen Protocol from MPI Cognition. She is one of the only dietitians in the United States who is certified by the Institute for Functional Medicine, a new high-level achievement for leading medical providers.
Magnesium deficiency symptoms and treatment depend on the severity of the deficiency. We always talk about how minerals like Calcium and Iron are so important for our bodies. Magnesium, the 4th most common mineral in the body, is gaining a lot of attention these days. That’s because more and more people are ingesting less than the Lower Reference Nutrient Intake (LRNI) and hence are prone to Magnesium deficiency. [Derbyshire] Magnesium deficiency symptoms could be treated by increasing the intake of magnesium by taking magnesium supplements, including Magnesium-rich foods andcorrecting dietary habits.This essential mineral is very demanding and you will agree with me as you read further. Let’s learn more about Magnesium deficiency symptoms, causes, and treatment.
What is Magnesium good for?
Magnesium is needed for some of the most basic processes such as energy production and synthesis of RNA and DNA. There are over 300 enzyme systems that require Magnesium for protein synthesis, muscle contraction, blood glucose control, nerve function and many more!
How much Magnesium do I need?
As per the British Nutrition Foundation, 2016, males who are 15 years old and above need 300 mg/day. 15- 18 yr old females need 300 mg/day, while those 19 years and above require 270 mg/day.
The US FDA has set higher requirements (RDA) of magnesium.
Magnesium deficiency:
The normal concentration of Magnesium in serum is 75–95 mmol/L. Research shows that serum levels of Magnesium less than 85 mmol/l indicate a Magnesium deficiency.
Why does magnesium deficiency often go undetected?
Serum magnesium does not amount for the intracellular magnesium i.e. magnesium inside the cell, which in fact makes up for most of the magnesium in the body. This is the reason why magnesium deficiency goes undetected in most cases. [DiNicolantonio et al.]
What are the causes of Magnesium deficiency?
Many of us are deficient in this essential mineral as a result of chronic diseases and many other reasons listed below:
Cooking and boiling vegetables leads to loss of magnesium content in food
Reduced levels of magnesium in processed foods
Meat, sugar, white flour provide less than 20% of the Magnesium required daily
Alcohol, coffee, tea, soft drinks, salt, and sugar increase the excretion of Magnesium.
Increased excretion of Mg is seen in case heavy menstruation, excessive sweating, increased stress
Disease involving increased Mg excretion: Type 1 or Type 2 diabetes, prolonged vomiting/diarrhea, severe sunburns, hypoparathyroidism, gastrointestinal disorders such as gluten sensitivity, ulcers, and inflammatory bowel disease (IBD)
Other diseases: Cancer (increased demand for Mg), liver diseases such as cirrhosis, hemochromatosis (iron overload) etc. (leading to Vitamin D deficiency and therefore reduced Mg absorption), viral, fungal or bacterial infectious agents that cause widespread tissue death, renal transplantation, etc (depleting Mg) [S Johnson]
Cigarette smoking reduced the plasma concentration
Use of pesticides- some of the pesticides have the ability to bind minerals such as Magnesium thereby lowering its content in the soil and produce. Consider eating clean or eating organic
Aging- another cause for reduced absorption
Medications such as diuretics, antacids, antibiotics, etc. diminish Mg absorption. [Schwalfenberg et al.]
Yes…it is surprising how so many factors influence magnesium levels and at least one of them is bound to go wonky at some point. No wonder magnesium deficiency is becoming so common these days.
Common Magnesium Deficiency Symptoms:
Clinical signs of magnesium deficiency may not be seen in most cases as it is in the latent stage. You may experience general weakness, tiredness, leg pain, irritability and so on.
Severe Magnesium Deficiency Symptoms:
Neuromuscular- weakness, tremors, facial twitching, muscle spasm of the hand and forearm
Central Nervous system- increased risk of depression, agitation, involuntary eye movements (nystagmus), seizures
Cardiac- irregular heartbeat
Benefits of Magnesium supplement:
The upper tolerable limit for Mg supplementation is 350 mg/day.
Research indicates that supplementing with magnesium can help alleviate some ailments and help improve general well-being as well. However, further research for some of the benefits is needed.
Reduces hypertension:
-Magnesium helps prevent the blood vessels from constricting which reduces blood pressure. [Jee et al., Zhang et al.]
Bone health:
-Suppresses bone turnover (which in very simple terms means bone is broken down and re-made) in post-menopausal women and young men and can thereby prevent osteoporosis [Aydin H et al., Dimai HP et al.]
-Eclampsia –meaning convulsions in pregnant women with high blood pressure. This is again due to the ability of Magnesium to reduce blood pressure.
Magnesium isstrongly recommended for migraine-
-In this case, Magnesium citrate has been shown to be effective in migraine without aura. Whereas, Magnesium sulfate may be useful in migraine patients with aura. [Bigal ME et al.]
Used in Treating Depression and may help prevent depression [Derom ML et al.]
-Magnesium plays a vital role in brain health. In that, it controls the neurotransmitters which send signals throughout the body. For example, Magnesium is essential to produce Serotonin, the happy hormone.
-Magnesium helps reduce the number of cigarettes smoked. [Nechifor et al.]
Exercise:
-Few studies show Magnesium can actually help increase exercise capacity in athletes during periods of stress and increases oxygenation. [Golf SW et al.]
What is the best form of magnesium?
The answer to this question is debatable. However, I will list some of the research that’s been done or is on-going.
Magnesium citrate:
Studies show that Magnesium citrate (MgC) has higher bioavailability as compared to MgO. A review by Rylander et al. shows more than one study supporting this fact. I found this interesting article where Anna Bolton O’Byrne talks about the study they conducted on Magnesium citrate v/s Magnesium glycinate (MgG). Their results show that MgC is better than MgG in terms of increasing magnesium concentration in blood serum and urine. MgC could help improve overall magnesium levels in the body. MgC is also beneficial in migraine without aura.[Bigal ME et al.]
Magnesium glycinate (also known as Magnesium bisglycinate) and Magnesium taurinate:
There are rumors that Magnesium glycinate (MgG) is the most bio-available. However, upon researching, I found that it lacks enough evidence to prove it. There are a few case studies discussed in this paper by Eby GA et al. which say that MgG and Magnesium taurinate (MgT) assist in recovering from depression. Interestingly, Glycine and Taurine are neurotransmitters which explain their beneficial effects on depression. Not only that, Magnesium is mostly deficient in depressed individuals. If you are stressed out, MgG may help you better as it contains Glycine which is known for its soothing effect.
(By the way, MgG is the one I use. I take it in combination with pyridoxine and it works well for me. I have found it beneficial in reducing premenstrual symptoms such as bloating, pain and abdominal discomfort.)
Magnesium chloride:
Magnesium chloride (MgC) has greater bioavailability as compared to MgO. It is proved to be effective in the treatment of mild-to-moderate depression. [Tarleton et al.] But it has gastrointestinal (GI) side-effects such as bloating and diarrhea.
Magnesium sulfate:
This is also known as Epsom salt, which is used for a relaxing bath. Some papers talk about the intravenous use of Magnesium sulfate (MgS) in pregnancy blood pressure and eclampsia. In fact, the WHO recommends MgS for the prevention and treatment of eclampsia. There’s evidence for its use in migraine with aura. [Bigal ME et al.]
Magnesium threonate:
This form of Magnesium has been studied in patients with mild-to-moderate dementia. The patients showed improved cognitive abilities after 12 weeks of supplementation.
Magnesium oxide:
Magnesium oxide (MgO) has very low bioavailability and has GI side-effects such as diarrhea. However, it is occasionally used as a laxative.
How should I take a magnesium supplement?
In my case, taking 2 capsules at a time increases bowel movement. So, I take my magnesium supplement twice a day, one in the morning/afternoon and one at night.
Note: Please consult a physician to decide upon the dosage you need since diseases and a host of other factors come into play when Magnesium is concerned.
What should you take with magnesium?
Magnesium goes well with:
Magnesium with Pyridoxine (vitamin B6) showed a greater effect on people under severe stress. [Pouteau et al.]
Vitamin D: The sunshine vitamin is a must for the absorption of Magnesium. It is better to get yourself checked for vitaminD deficiency and correct it.
Magnesium Rich Foods:
Hemp seeds, Pumpkin seeds, Flax seeds, and Brazil nuts are super-rich in this mineral. Almonds, Spinach, Cashews, Peanuts, Cereals, Soy-milk and Edamame are some good sources of Magnesium.
Improve Magnesium Absorption:
High calcium intake may decrease magnesium absorption. Ideally, avoid taking calcium-rich foods or supplement 2 hrs before and after Magnesium-rich food or supplement.
Cut down on or if possible avoid consumption of Sodas, Alcohol, Tea and Coffee
Consume raw vegetables and reduce consumption of processed foods
Quit smoking.
Try including “clean” or organic foods in your diet since they contain higher amounts of nutrients including Magnesium. [Crinnion WJ]
Summary:
Magnesium is essential for basic processes such as energy production and for the proper functioning of 300 enzyme systems.
As per The British Nutrition Foundation, the requirement of magnesium is 300 mg/day, varying as per gender, age, nationality and in case of deficiency.
The signs and symptoms of Magnesium deficiency are often unseen. They manifest depending upon the severity of the deficiency. Some of the symptoms are facial twitches, neuromuscular weakness, tremors, seizures, irregular heartbeat, depression, etc.
Magnesium absorption and elimination are influenced by several factors including medications, gastrointestinal and renal diseases, other nutrient deficiencies such as Vitamin D, stress, some agricultural practices and cooking resulting in the foods’ Magnesium content.
Magnesium can aid in alleviating migraine, depression, hypertension/eclampsia in pregnancy, insomnia, premenstrual symptoms, stress; reducing the risk of diabetes and cancer; improve exercise capacity and help reduce the number of cigarettes smoked.
Among the many forms of Magnesium supplements, Magnesium citrate seems to be the most bio-available and safe. Magnesium glycinate is another great option if you are looking for relief from stress.
Hemp seeds, Pumpkin seeds, Flax seeds, and Brazil nuts are super rich in magnesium. Almonds, Spinach, Cashews, and Peanuts are also good sources of magnesium.
Consider consulting a physician to decide upon the dosage since magnesium metabolism is affected by a ton of other factors.
Magnesium goes well with Pyridoxine and vitamin D.
Some Simple Tips To Increase Magnesium Levels are:-
Leave a gap of 2 hrs before and after Magnesium-rich foods
Our Winter Sunshine Super Juice Recipe is a great energy and immune-boosting buster. This healthy juice is packed full of many vital nutrients and vitamins that can support you through the winter months. An easy to make healthy super juice for the whole family that can be used to help reduce the risk of colds and flu.
Winter Sunshine Super Juice Ingredients
1 Large Organic Carrots ( approx. 146gm)**
1-2 Organic Apples** ( depending on how sweet you like your juice)
½ Inch of Ginger
1 Organic Orange**
1/2 inch of Lemon** without the rind
Optional; Pinch Of Nutmeg & Cinnamon to suit taste.
** Organic is always best when possible to reduce risk of toxins and pesticides. But if not organic, we suggest you make sure you clean your vegetables well.The most simple and effective ways to do this is this; clean your fruit and vegetables before putting them into your fridge or fruit bowl. You can clean fruits and vegetables in a variety of ways. You can add one portion of white vinegar to 10 parts of water. Or just buy a fruit and vegetable cleaning product such as veggi wash, but note these products can be expensive.
Health Benefits Of Winter Sunshine Super Juice
So what are the potential health benefits of this Winter Super Juice? Well, let’s look more closely at the individual ingredients of this healthy juice.
Carrots, we often undervalue the nutritional benefits in a carrot. Butcarrots contain vitamins A, C and K, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc and folate. As we know contains a diet high in beta-carotene is great for our eyes, especially night time vision. But beta-carotene has also been shown in a lot of research to have anti-cancer effects especially with the additional high levels of anti-oxidants. Carrots are also extremely hydrating eyesight, nourishes, and hydrates skin,
Apples are supposed to keep the doctor away and like carrots are supposed to help support the eyes, particularly reduce the risk of cataracts and macular degeneration. Some of the main nutrients in an apple include vitamins A , C, potassium, calcium and flavonoids. Apples also have both soluble fiber known as pectin and insoluble fiber which supports digestion. Pectin is also known to help reduce many forms of heart disease. It does this by helping stop cholesterol and plaque building up on the lining of blood vessels.
Oranges, we know a healthy intake of vitamin C is linked to a healthy immune system but did you know it is also linked to a reduced risk of colon cancer? Oranges contain vitamin C, vitamin B-6, calcium, potassium, thiamine, niacin, riboflavin, folate and pantothenic acid and even protein. As well as copper, phosphorus, magnesium, manganese and selenium. The fact oranges contain magnesium, and rich in Vitamins B6 make apples useful aid at helping maintain blood pressure levels. Oranges like apples also have soluble and insoluble fibre.
Health Benefits Of Cinnamon, Ginger And Nutmeg
Ginger has been used for many thousands of years as not just a spice but a natural medicine especially in Ayurvedic Medicine. Ginger is widely used as an anti-nausea remedy during pregnancy it also has demonstrated in medical research to helpreduce menstrual pain.Ginger is widely used as a natural remedy for colds and flu. But ginger is also a natural anti-inflammatory, anti-oxidant and anti-apoptotic. Having been shown to demonstrate a protective function against natural, chemical, and radiation-induced toxicities
Cinnamon is a warming spice that is widely used in the food industry and pharmacy industry for its various therapeutic properties which include “been reported to possess astringent, warming stimulant, carminative, blood purifier, digestive, antiseptic, antifungal, antiviral, antibacterial, antioxidant, anti-inflammatory and immunomodulatory properties and also help to reduce cholesterol and blood sugar levels. “
Nutmeg is another useful spice that also has anti-inflammatory properties well known to encourage better sleep a well-known natural remedy for insomnia. It is also has been suggested that it may be a useful aid in the healing of stomach ulcers.
David Rabone is a highly experienced healer, therapist, and coach who has been studying health and spirituality over the last 25 years. David who is based in Scotland, UK. Is a qualified pharmacist, has trained with many top healers and coaches around the world.
The most common Vitamin D Deficiency causes and recommended treatment. Are you wondering if you should be taking vitamin D supplements? The truth is most people today are deficient in this essential vitamin. The biggest reason for low levels of vitamin D is reduced exposure to the sun. According to Van Schooler (2017), people all over the world are deficient in this essential vitamin.
How is vitamin D made in the body?
So how is vitamin D produced in the body? Ultraviolet (UV) B radiation penetrates uncovered skin and converts cutaneous 7-dehydrocholesterol to pre-vitamin D3. Pre-vitamin D3 is then converted to Calcidiol (i.e. 25-hydroxycholecalciferol) in the liver. Calcidiol is converted to active vitamin D, vitamin D3 (also called Calcitriol 1,25-dihydroxycholecalciferol) in the kidney.
What does Vitamin D do?
Vitamin D3 acts at the genetic level, in this sense, it can turn specific genes on/off thus regulating the cell’s activities. It does so by binding with the Vitamin D Receptor (VDR), which is present in most cells in the body.
By now we all know that Vitamin D3, the active form of vitamin D, is required for building and maintaining bones. It also has an impact on the intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles. (Nair et al.)
An adequate amount of vitamin D is required to aid in:
Calcium and Phosphorus absorption from the gut
Maintain immunity,
Stimulate insulin production,
Cognitive functions
The Sunshine Vitamin has been demonstrated in clinical studies to-
Help prevent cancer and CVD
Act as an Anti-hypertensive
Reduce the risk of Type 2 Diabetes
Alleviate depression
So, we can keep mostdiseases at bay by maintaining normal levels of this vitamin.
Vitamin D Deficiency Causes:
According to the UK Scientific Advisory Committee on Nutrition (SACN), low serum levels of vitamin D, (below 25 nmol/l (10ng/ml)) increases the risk of poor musculoskeletal health. Vitamin D deficiency is when the levels are below 20 ng/ml.
VDD poses health risks such as loss of bone mineral density leading to fractures and osteoporosis in adults, rickets in children, the risk of developing CVD (Judd et al.). Moreover, Vitamin D deficiency (VDD) is correlated with Parkinson’s disease, Autoimmune diseases (type 1 diabetes, multiple sclerosis, Rheumatoid arthritis, and auto-immune thyroid disease).
Groups at risk of vitamin D deficiency (VDD):
Breastfed infants and Children,
Older adults,
Pregnant and breastfeeding women,
Those suffering from fat malabsorption in the following diseases: Celiac disease, Crohn’s disease, liver cirrhosis, obstruction of the bile duct by gallstones, chronic pancreatitis, cystic fibrosis, gastric bypass (bariatric surgery), short bowel syndrome (after surgical removal of a large part of the small intestine), and small intestinal bacterial overgrowth (SIBO).
People with limited sun exposure
People with dark skin -Due to a large amount of melanin which results in darker skin, this type of skin takes relatively more time as compared to a lighter skin tone to produce vitamin D.
Obese people: People with BMI ≥30 have lower serum vitamin D levels in comparison to non-obese people. Obesity may call for a higher intake of vitamin D than usually required since a higher amount of subcutaneous fat captivates more of the vitamin altering its release into the circulation. (Nair et al.)
Symptoms of Vitamin D deficiency:
Signs of low vitamin D are non-specific and include frequent infections, muscle weakness, tiredness, tooth decay, and backache. So, it’s wise to get your Vitamin D levels checked if you see these symptoms occurring more often. Supplemental Vitamin D: D3 (cholecalciferol) can help restore vitamin D levels to normalcy (>=20ng/ml). It is more efficacious than D2 (Ergocalciferol).
Sources of Vitamin-D:
Sunlight: Sunlight is the best source of vitamin D you can get. If you live in a place that receives abundant sunshine, you can get all the vitamin D you need, provided you sunbathe for a few times per week. Exposure to sunlight for 5 -30 minutes sans sunscreen (face, arms, legs, etc.) between 10 am to 3 pm in Summers helps the body synthesize the required amount of vitamin D. Caution: Avoid overexposure to the sun as this may cause sunburn, skin aging, and skin cancer.
Vitamin D Food Sources: Make sure you include natural vitamin D rich food sources such as fatty fish (salmon, mackerel, sardines, cod liver oil) and egg (with yolk). Vitamin D-fortified foods such as milk, yogurt, and cheese are some other sources of vitamin D.
If you are a vegan, then you can go for sun-dried mushrooms and microalgae. Sundried mushrooms contain the D2 form of vitamin D. If consumed when fresh, the D2 levels will likely be above 10 μg/100 g fresh. Note: The vitamin D2 levels decrease with storage and cooking. [Cardwell et al.]
Freshwater microalgae were found to contain 80 μg of D3/100 g besides ergosterol, D2, and &-dehydrocholesterol. [Japelt et al.]
This means we can still get some vitamin D in winter, a time when the levels are generally found to be low. And when many people suffer from (SAD) Seasonal Affective Disorders.
If your vitamin D levels are below 20ng/ml, you should consider taking a supplement because the food sources of vitamin D alone are not going to be enough to maintain normal serum levels of this vitamin.
How much Vitamin D should you supplement?
According to the British Nutrition Foundation, 10 mcg/day of supplemental vitamin D is sufficient for most people.
For babies, 8.5 to 10 mcg per day is recommended only if the baby is taking less than 500 ml of formula per day. 10 mcg is recommended for children aged 1-4 yrs. However, for adults higher doses of the vitamin can confer a lot more benefits. The upper safe limit is 4000 IU or 100 mcg. The required dosage depends on the level of deficiency.
Consult your physician to find the right dose to normalize your vitamin D levels.
VITAMIN D Deficiency Treatment:
Even though sunlight is the best source of Vitamin D, it is not available to us throughout the year. Besides, including Vitamin D rich foods alone is not capable of restoring the serum levels of this vitamin to normalcy. Hence the need for vitamin D supplements, especially in winter.
According to an interesting article I read, vitamin D supplementation has shown a preventive role in respiratory tract infections. Given that vitamin D has an impact on immune responses, it may act as an anti-infective agent as well. But, this is yet to be proved clinically in large populations.
When it comes to choosing Vitamin D supplements, Biocare has variants for different conditions and age groups. Children can benefit from a flavored-liquid and bioavailable form of vitamin D3. While adults with malabsorption can go for Nutrisorb Liquid Biomulsion D– it can be taken as a sublingual vitamin D spray, under the tongue or as a drop as well They also have Vitamin D drops for babies.
Nutrisun is another company that offers a Vitamin D spray. This is a good choice for vegetarians since they source their vitamin D from lanolin which comes from sheep’s wool.
Vegan Vitamin D: If you are a vegan, then you would be happy to know that there are vegan sources as well, such as the one that Protea Wellness offers. In their case, vitamin D (cholecalciferol) comes from Lichen (a combination of algae or cyanobacteria and fungi living together).
Risks of overdosing:
The clinical symptoms of Vitamin D toxicity (VDT) are nausea, vomiting, abdominal pain, apathy, confusion, excessive thirst (polydipsia), excessive urination (polyuria) and dehydration.
Prevent overdosing on vitamin D as it may lead to too much absorption of calcium leading to hypercalcemia. This happens due to excessive long-term intake of the vitamin. Serum levels of Calcitriol higher than 150 ng/ml (375 nmol/ml) is an indication of vitamin D overdose. (Suchowierska et al.)
Always make sure that you buy a vitamin D supplement from a reputed manufacturer to lower the risk of overdose.
Summary:
The Sunshine Vitamin may play a role to help prevent or reduce the risk of Type 2 diabetes, CVD, hypertension, and cancer; alleviate depression apart from aiding the absorption of calcium and phosphorus.
Vitamin D deficiency is when the serum levels of this vitamin are below 20 ng/ml.
Limited sun exposure, old age, fat malabsorption, dark skin, and obesity are some causes of Vitamin D deficiency (VDD).
Signs of low vitamin D levels are frequent infections, muscle weakness, tiredness, tooth decay, and backache. It is best to get your serum vitamin D levels checked if you experience these signs more often.
VDD gives rise to health risks such as Osteoporosis (in adults), rickets (in children). Research correlates vitamin D to the risk of CVD, Type 2 diabetes and other health disorders.
There are some vitamin D rich foods, such as cod liver oil, sun-dried mushrooms, microalgae, and some vitamin D-fortified foods. But these decent sources of vitamin D cannot help you reach normal vitamin D levels if you are deficient in this vitamin.
Sunlight is THE BEST SOURCE of Vitamin D. It is enough to get all the vitamin D your body needs if bare skin is exposed to sunlight 5-30 minutes.
If for any reason you are unable to get enough sunlight, resort to Vitamin D supplements, especially the sublingual vitamin D spray. To avoid overdosing, it is best not to take beyond 4000 IU or 100 mcg of vitamin D supplement per day. This is because long term consumption of excess vitamin D leads to toxicity.
What is Clean Eating? And how can you start eating clean today?. Why is cleaning eating becoming increasingly popular and supposed to be so good for our health and wellbeing?
What Is Clean Eating?
Clean eating basically refers to eating foods that are in their more organic, raw, natural and whole state. Rather than eating adultered, processed, modified foods. Foods that are baked and/or cooked foods with trans fats, additives, refined or artificial sugars. So clean eating is not a faddy diet or weight loss program but a more natural way of eating. That naturally helps you become more healthy and often lose excess wait.
Clean Eating in many ways is the natural way our ancestors consumed their food. This is how we were supposed to eat before foods became genetically modified, sprayed with chemicals and pesticides, or injected with hormones. In-fact then most people would eat their food with minimum adulteration. They would pick fruits and nuts straight from the trees, dig up vegetables from the garden or land. And other than cooking or pickling there were no added artificial sweeteners or highly refined sugars.
A more clean diet helps you choose high-quality, high-nutrient, more raw and organic food sources. To support and encourage more optimal wellbeing. The purer, fresher and more raw our food is the more nutrients, energy, fuel it has to repair, restore and heal the body. Clean eating is great for the skin, it is a natural detoxifier. Unhealthy eating means our organs, digestive, and detox system has to work so much harder. With a cleaner diet, the body is in a more natural state of homeostasis.
Worldwide Addiction To Unhealthy Eating
Today people are dying, getting sick because of their unclean and unhealthy diet. Data from the 2009-10 National Health and Nutrition Examination showed evidence that 58% of the american diet was from ultra-processed food.According to the Guardian “UK families buy more ultra-processed food than any others in Europe, amounting to 50.7% of the diet. Germany comes second, on 46.2% and then Ireland on 45.9%. ” Salt, sugar, highly processed carbohydrates, and trans fats are causing so many health issues from obesity to diabetes, heart disease to overstimulation.
5 Easy Steps To Clean Eating
Buy Fresh Produce – Choose as much fresh produce, loose produce that you can. Most clean food can be bought loosely, has no or very little packaging think about fruit, vegetables, raw nuts, raw seeds, fish, meat
Clean Your Fresh Produce – Clean all fruit and vegetables as soon as you bring them home, before putting them in the fridge or cupboard. Simply 1 part white vinegar to 4 cups of water.
Eat Organic When You Can – Choose organic when you can, you would be surprised how dirty and polluted many fresh foods are with chemicals, hormones, pesticides. Check out the dirty dozen foods that have the most pesticides and toxins, these are the ones you should try and by as organic when possible. If any of your fruit and vegetable were in a box or bag, check out the country they were grown. Some countries use more pesticides than others.
Eat Raw When You Can – Your diet should contain as many raw fresh plant-based foods that you can eat. Except perhaps in the more winter months, when you eat should be eating lots of healthy hot soups, healthy stews, lentil casseroles without additives, grilled fish or meat. Prepare little snack boxes of fruit and vegetable crudites for snacks. Have a healthy juice or smoothie as part of your breakfast.
Don’t Fry Your Food – Reduce your temptation to fry, especially using oils that turn into transfats, try to bake or grill when possible.
Clean eating in many ways is part of a more naturally healthy way of life. It helps you realign with what is important and healthy for you and your family’s wellbeing. With simple gradual changes in your diet and buying habits, you will soon be adopting a clean eating lifestyle.
If you would like to learn more about why you should be eating organic.
5 Easy Ways to Enjoy Natural Sweetness by Rochelle Marie Lawson
Sugar is a delicious way to add sweetness into your lives, but it isn’t the best. Sugar can
be addictive while also causing a plethora of other conditions, like added weight, diabetes,
increased inflammation in the body, and ageing.
Have you ever opened a bag of your favorite candy, meaning to have just one little
piece and ending up eating half? Or worse, the whole bag? That alone should tell you
how addicting it is to consume sugar. This addictive property of sugar then leads you to
eating more of these sweet treats than you should. This excess sugar has more calories
than other types of food that you consume, and the more of these sugary treats you eat,
the more calories you consume, thus leading to added weight.
Sugar is known to cause inflammation in the body. Studies show that there is a link
between elevated inflammation and added sugar and carbohydrates. The excess sugar
consumed by subjects in certain studies caused an increase in inflammatory markers.
Moreover, the sugar you consume reacts with protein, creating what doctors and
scientists like to call AGEs or advanced glycation end products. This substance is what
causes wrinkles because of hardened cell structures. Yikes!
If you have a liking for sugar, say, a sweet tooth, or if you are flat out addicted to the
stuff, you will want to take a closer look at your sugar-eating habits.
Not all sugars are created equal. The sugar that you find in fruit and vegetables are
naturally-occurring, and usually accompanied by fiber, which slows the digestion of
sugar. Other foods like milk also contain sugar. The good news is, natural sugar has not
been linked to inflammation. Keep an eye out for sweeteners and sugars found in
processed food, or “added sugars,” and make yourself aware of sugar that comes
disguised as high fructose corn syrup, juice concentrates, and the like.
The thing is, you CAN conquer the need to fill your body with sugar and still enjoy
sweetness without risking the conditions I mentioned earlier. You can enjoy sweetness
without having to worry about the peaks and crashes that we all dread. It’s all about the
way sugar is delivered.
Read on for 5 easy ways to enjoy natural sweetness:
Instead of using added sugar, stir an overripe banana or some chopped dates into your
favorite recipes like batters and doughs for bread, muffins, cookies, and even pancakes!
The acidic flavor of tomato sauces can be balanced by adding sweet veggies like grated
carrots, beets, butternut squash, or sweet potatoes. Carrots, beets, and apples are
great for adding sweetness to smoothies and baked goods as well.
Coconuts are a fantastic sweetener because of their natural sweetness! You can use
shredded and flaked coconut (unsweetened) as a lovely topping to your desserts, and
even use coconut milk in your oatmeal and granola. This natural sweetness will
definitely help keep the cravings at bay.
Some fruit grow sweeter as they ripen. In moderation, you can enjoy fruits such as
peaches, avocados, apricots, bananas, cantaloupes, apples, mangoes, nectarines,
papayas, plums, and even pears without worrying about sugar highs and sugar crashes.
There are so many things you can do with fruit! You can bake them into your favorite
pastries, enjoy them as a topping in many different dishes, or even enjoy them on their
own!
Greek yogurt and plain yogurt without any fruits are a better option than, say, low-fat
yogurts. Low-fat yogurt relies on more sugar to taste good. Instead of having yogurt that
has been filled with artificially sweetened fruit products, choose something plain and
your own choice of fruit instead. Now that you’ve got a list of yummy, sweet fruit (see
above), your options are anything but limited to satisfy that sweet tooth.
Looking for sweetness in your savory dishes? Caramelized onions are a sweet and
yummy treat to add into dishes like burgers and salads, spring rolls, or even on top of
rice! You can draw out the natural sugar in onions by cooking them over low, slow heat.
Living in today’s society that is geared towards convenience and quick eating, sugar is
everywhere and the temptation to consume it can be strong. Easy access to processed
and fast food can make it difficult to avoid sugar. But knowing what sugar does to you is
a great place to start in your journey to breaking free of these sugar shackles. You don’t
need to be bound to your cravings and to these bad habits now that you know how to
naturally cut down on sugar.
Wishing you peace to your mind, wellness to your body and tranquility to your spirit.
Namaste,
Rochel Marie Lawson is a Registered Nurse, Ayurvedic Health Practitioner, Holistic Health and Wellness Consultant, International Best Selling Author, Speaker and Radio Show Hostess. She is the President of Blissful Living 4 U, which was founded to improve wellness, wisdom and wealth by utilizing ancient holistic principles that only lead to success.