Posted by: godswaytohealth | June 30, 2015

The Auto-Immune Nutrition Plan

AutoImmuneShoppingCover2

The Auto-Immune Nutrition Plan: 

How many times have you sought medical attention to improve a health problem you are facing only to walk out of the office with little indication of a possible diagnosis and a prescription sheet directing you to consume drugs only to treat your symptoms? A known 22 million people in the United States are affected by an autoimmune disease and millions more likely suffer unknowingly (6).

Now what if that prescription sheet had a natural strategy for you to follow that could not only treat your symptoms, but decrease the severity of your disease or disorder and possibly prevent further suffering? An autoimmune diet may be the answer you were originally seeking.

autoimmune_attack_graphic

What is an Autoimmune Disease?

There are 80 known autoimmune diseases in which a broad range of symptoms can manifest in the body (6). In these cases, the immune system mistakenly attacks healthy tissue after a perceived threat from an otherwise normal food source. The most common food sensitives are gluten, dairy, eggs and nuts (3, 15)

Many factors may trigger an individual’s immune system to function inappropriately such as infectious agents such as bacteria or viruses, genetics, and lifestyle factors. Although you can’t change any predisposition that may make you susceptible to an autoimmune disease, you can change your lifestyle habits beginning with nutrition (6).

autoimmuneheader21

The Immune System

The human body is naturally designed to detect foreign agents in the body such as toxins or cancer cells. Antibodies are created to seek and destroy these harmful invaders flagged as antigens. Although these foreign antigens are looking to fit in, once the antibody recognizes them as invaders they alarm other cells to attack and remove the antigen immediately (2).

When the immune system confuses normal antigens with harmful antigens such as gluten, its defense mechanisms maintain the body in a chronic state of inflammation. A cascade of destructive physiological effects occur which potentially leads to abnormal tissue growth or organ dysfunction (1).

AutoimmuneDisorder

Common Autoimmune Disorders

The following is a list of common autoimmune diseases and autoimmune related disorders compiled by the National Institute of Health (1, 2). Chances are that you may suffer from one of the follow disorders yourself or you know someone who does.

  • Celiac disease
  • Type 1 diabetes
  • Addison’s disease
  • Systemic lupus
  • Multiple sclerosis
  • Grave’s disease
  • Rheumatoid arthritis
  • Hashimoto’s disease
  • Ulcerative colitis
  • Scleroderma
  • Crohn’s disease
  • Chronic Lyme Disease

Autoimmune1

Do You Have Any of These Symptoms?

Depending on the disease, symptoms of autoimmune dysfunction involve inflammation in the body that may manifest itself in a variety of ways. The most commonly affected organs and tissues include red blood cells, blood vessels, muscles, joints, endocrine glands (thyroid gland, ovaries and testes for example), connective tissue (such as tendons and bone) and the skin. (2)

The following is a list of symptoms that may indicate your immune system is not functioning properly: (1, 2)

  • Fatigue
  • Reoccurring fever
  • Joint pain and stiffness
  • Skin rash
  • Abdominal pain or discomfort perhaps associated with irritable bowel syndrome (IBS)
  • Anemia or any known vitamin or mineral deficiency
  • Mood changes

Heal with Dietary Lifestyle Changes

Many of these autoimmune complications are treated using immunosuppressive medications which can put the body at greater risk of harmful infections.

Fortunately, more evidence shows that dietary lifestyle changes can decrease the severity of these symptoms, halt the progression of disease and possibly prevent the problem from occurring from the start (1, 5).

qualityoflifechart

Omega-3 Fats Decrease Inflammation

The average American diet today consists of an unbalance proportion of omega- 3 fatty acids to omega-6 fatty acids. Ideally the human body requires omega-3 fatty acids in greater concentration because they produce anti-inflammatory effects. Although omega-6 fatty acids are necessary, a higher concentration of omega-6 fatty acids in our diet from processed foods, and high amounts of vegetable oils is associated with an increase in molecules which trigger inflammation. (1, 7)

Individuals with different autoimmune diseases have shown a significant improvement in their symptoms while taking fish oil supplements. Patients with rheumatoid arthritis showed a 73% decrease in their drug treatment use and 60% of patients who had Crohn’s disease experienced a decrease in their relapse rate. (11)

Fatty acids are attributed to decreasing immune mediated inflammation. Fatty acids suppress antibodies that alarm the immune system for defense and improve the signaling pathways of cells which cause inflammation.

cellular_health

Promote Gut Health

The gastrointestinal tract contains the greatest concentration of immune cells in the body and may be the activation site of fighter cells known as T-cells (9). Diets associated with chronic inflammation of the gut are therefore at a greater increase of developing an autoimmune disease.

Increased intestinal permeability allows food allergens to pass through the intestinal wall stimulating the production of antibodies. As you now know, specific antibodies seek to destroy the foreign invader by releasing fighter T-cells which cause chronic inflammation of the intestines. These fighter cells are also released into neighboring tissue and the bloodstream. As a consequence, the entire body is susceptible to an immune response resulting in fatigue, muscle stiffness and skin reactions. (10)

The result of a chronic autoimmune response and decreased gut health increases the susceptibility of individuals to develop more than one type of autoimmune disease. Researchers found that 30% of patients with celiac disease also suffered from another autoimmune disease or autoimmune related problem such as irritable bowel syndrome (IBS) (10).

mucosal_barrier_degradation

Oxalates and Autoimmunity:

If you are experiencing symptom flare ups with no known reason, oxalates may be a source of inflammation for you. Detecting if oxalates may be triggering an autoimmune response in your body can help you heal sooner.

Oxalates are naturally occurring compounds in nature found in many protein alternatives such as soy as well as grains, nuts, and some fruits and vegetables. Although some of these foods can be excellent additions to a healthy diet, an unhealthy gut can lead to chronic inflammation, nutrient deficiency, and oxidative stress and damage to the body. (12)

high-oxalate-foods

Antioxidants Reduce Inflammation:

Theoretically, increased antioxidants can decrease oxidative stress which promotes tissue damage and therefore directly correlate to reducing inflammation, chronic illness and autoimmune disease (8). One study found that diets supplemented with antioxidants and lower in total fat and caloric intake delayed the onset of Lupus symptoms by stimulating a healthy immune system (6).

Antioxidants protect the brain from oxidative stress known to cause aging and the loss of cognitive function (3). The healthy maintenance of the gut and mind interaction is crucial to healthy aging and vitality.

Vitamins which act as antioxidants have anti-inflammatory properties inhibiting cytokine activity in autoimmune diseases which signal cells for an inflammatory response. Many herbs high in antioxidants such as curcumin derived from turmeric have been shown to exhibit similar anti-inflammatory control as do synthetic drugs such as aspirin. (1)

free-radical-animation1

B Vitamins and Methylation:

Folate, B-6 and B-12 have antioxidant properties. Vitamin B-6 has specifically been shown to inhibit macrophages from engulfing foreign matter associated with autoimmune diseases (1). Vitamin B-6 deficiency is also positively correlated with increased sensitivity to oxalates in food (12). (7)

Individuals with MTHFR gene mutations have a lowered ability to produce the key anti-oxidant glutathione.  Glutathione is critical for detoxification and immune modulation.  These individuals are at a much greater risk for developing auto-immune or chronic inflammatory diseases (17).

They need extra methylation support nutrients such as methyl-folate, methyl-B12, zinc, magnesium, riboflavin and B6 (18).

geneticsheader

Vitamin D

Vitamin D3 plays a critical role in the development, coordination and control of the immune system.  Individuals with vitamin D3 deficiencies are at a much greater risk for the development of an auto-immune disease or chronic inflammatory disease.  Supplementing to boost vitamin D3 levels can be very effective for reducing inflammation (19).

Studies have found that biologically active vitamin D is linked to a decrease risk of type-1 diabetes in which the pancreas does not produce insulin. Sunshine is a natural source of vitamin D. People in geographical locations that see fewer hours of sunshine have higher rates of type-1 diabetes (9).

vitamin-d-levels-chart-25-hydroxy-d-optimal-deficient-cancer-excess-ng-ml

Choose the Right Proteins

Proteins break down into amino acids and their sequence can promote inflammation. Researchers are beginning to find that although such triggers as gluten cause an autoimmune response in people with celiac disease or gluten sensitivity, it is the chain of amino acids that are contained in the gluten which damage the small intestine (9, 10).

Wheat, soy and milk have all been associated with promoting type-1 diabetes due to how the body perceives the protein contained in these common food allergens. Countries that consume refined wheat flour as a major food source found that there is a higher incidence of type-1 diabetes. (9)

Opt instead for organic, pasture-raised meats such as turkey and lamb and wild caught fish high in omega-3 fatty acids like Alaskan salmon.

unnamed (27)

Avoid Nightshades

Avoiding nightshade vegetables such as tomato, white potato and any pepper variety can help to improve an unhealthy autoimmune response. Nightshades can increase calcium deposits in tissue which causes chronic inflammation leading to a cascading effect of adverse health consequences.

Damage to the kidney and liver can trigger autoimmune diseases such as rheumatoid arthritis and diabetes. (13, 14)  Not everyone responds negatively to nightshades, however, many individuals with auto-immunity struggle with these foods.

Common-nightshade-foods-800x333

Testing for Food Sensitivities:

Do you suffer from a chronic autoimmune disease or condition that inhibits you from living an optimal lifestyle? Testing for sensitivities to any known food allergens by using the following biofeedback test or more extensive blood work.

Biofeedback Test

Come to a relaxing state lying down in an environment where there are no factors that may contribute to increasing your heart rate. After a few minutes, determine your resting pulse. Take a food allergen in question such as a peanut and place it on your tongue letting it remain there for approximately 20 seconds. Follow up by counting your resting pulse a second time. (16)

Negative Response: You may have no sensitivity to the specific nut you tested if your heart rate does not increase more than 1 bpm.

Gray Area Response: Your resting pulse increases by 2 or 3 bpm and further testing should be completed.

Positive Response: Heart rate increases by more than 4 bpm and you have identified a source of food sensitivity or intolerance.

You can find more information on biofeedback sensitivity training here.  You may decide to receive more objective testing in order to determine more definitive conclusions. Allergy tests are available as well as blood tests which detect the amount of antibodies and different types of proteins representative of a malfunctioning autoimmune response.

foodsensitivity2header3

Autoimmune Diet Plan

To get started on an autoimmune diet plan, download the shopping guide here (4). Following the diet for 90 days is crucial in resetting your body’s immune response.

The diet eliminates nightshade vegetables, dairy, eggs, chocolate, nuts, and caffeine sources such as coffee and chocolate. It is high in low-glycemic fruits, organic vegetables, organic, grass-fed and pasture-raised protein sources, wild caught fish, fermented foods and healthy fats.

Pork and shellfish are eliminated because they are one of the most highly toxic foods you can consume. Pigs and shellfish are scavengers and pollutants containing heavy metals and toxins which are easily absorbed along with the animal’s hormones.

People exposed to toxins such as coal miners have an increased risk at developing an autoimmune disease such as rheumatoid arthritis by a minimum of three times the normal expectancy (6).

AutoImmuneShoppingGuideGraphic2

A Lifelong Commitment

Resetting your autoimmune system can leave you with phenomenal physical results. Preventing flare ups of symptoms from reoccurring following a strict 30-90 day autoimmune diet regimen requires a change in lifestyle.

Although you may be able to slowly reintroduce limited quantities of inflammatory foods back into your diet, maintaining a healthy gut can prevent the severity of an autoimmune response.  Be vigilent for the initial period and then slowly reintroduce the fringe foods (nuts, seeds, eggs, cocoa, coffee, nightshades, legumes, etc) back in.

I typically recommend adding one fringe food every 3 days while you analyze how your body is responding to that individual food.  If you notice more inflammatory symptoms such as pain, headaches, fatigue, acne/ezcema, allergies or clearing your throat a lot than it is a sign you are not tolerating that food and it should be eliminated for another 90 days before reintroducing it in the same manner.

AIP-sneaky-foods

Lifestyle Tips

The following tips can decrease the severity of symptoms if you have an autoimmune disease, prevent an unhealthy autoimmune response or stop the progression of an autoimmune condition. (1, 2, 3, 9, 10)

  • Breast feeding is recommended to introduce foods to babies while they are developing an immune system and prevent an autoimmune response later in life.
  • Practice stress reduction; and yes, laughing amongst friends counts.
  • Exercise decreases cortisol levels and helps to balance hormones.
  • Avoid unnecessary use of antibiotics. Antibiotics deplete the healthy bacteria in your gastrointestinal tract leaving you at risk for harmful pathogens.
  • Detox the body of toxins and chemicals from non-food sources such as skin and hair care products. Your skin is a sponge and your body does not need any additional pollutants.

AIPFoods

AutoImmune Nutritional Tips:

  • Switch to organic teas such as green tea or herbal teas instead of coffee.
  • Commit to taking a probiotic and prebiotic daily to promote healthy gut microflora
  • Eliminate refined sugars which cause inflammation and increase the variety of fruits and vegetables to aid in detoxifying the body of irritants.
  • Replace industrialized vegetable oils with organic, cold pressed coconut oil or extra virgin olive oil to supplement your diet with healthy fats.
  • Avoid any food source that does not come from nature such as artificial sweeteners, synthetic food dyes and preservatives.
  • Buy organic. Chemical toxins such as pesticide residue destroy the healthy microflora of the gut thereby creating an environment susceptible to an unhealthy autoimmune response.
  • Drink purified water to avoid contaminants such as heavy metals and chemicals.

Why suffer any longer. Are you ready for a lifestyle change and a healthier you? Commit now to heal your body for better health and happiness.

SOURCE

Re-Posted from: http://drjockers.com/the-auto-immune-nutrition-plan/

THANK YOU DR. JOCKERS

References For This Article Include:

  1. Meschino Health: Nutrition and Supplementation Management in Autoimmune Diseases Link Here
  2. Medline Plus: Autoimmune disorders Link Here
  3. Terry Wahls M. D. Articles Link Here
  4. Jockers.com Healing Foods Diet Plans & Shopping Guides Link Here
  5. Direct-MS: Nutrition Link Here
  6. National Institute of Health Autoimmune Diseases Coordinating Committee: Autoimmune Diseases Research Plan Link Here
  7. Kennedy ET. Evidence for nutritional benefits in prolonging wellness. Am J Clin Nutr. 2006 Feb;83:410S-4S. PMID: 16470004
  8. Traber MG. How much vitamin E?…Just Enough! Am J Clin Nutr 2006 Nov;84:959-60. PMID: 17093143
  9. Lefebvre DE, et al. Dietary Proteins as Environmental Modifiers of Type 1 Diabetes Mellitus. Annu. Rev. Nutr. 2006;26:175-202. DOI: 1146/annurev.nutr.26.061505.111206
  10. Schuppan D, and Zimmer KP. The diagnosis and treatment of celiac disease. Dtsch Arztebl Int. 2013 Dec;110(49):835-46. PMID: 24355936
  11. Harbige LS. Dietary n-6 and n-3 fatty acids in immunity and autoimmune disease. Proceedings of the Nutrition Society. 1998;57:555-562. Link Here
  12. Low Oxalate Diet: What Is Oxalate? Link Here
  13. The Weston A. Price Foundation: Nightshades Link Here
  14. Childers NF, and Margoles MS. An Apparent Relation of Nightshades (Solanaceae) to Arthritis. J Neuro. and Ortho. Med. Surg. 1993;12:227-231. Link Here
  15. Ros E. Health Benefits of Nut Consumption. Nutrients. 2010 Jul;2(7):652-682. DOI: 3390/nu2070652
  16. Jockers.com Food Sensitivity Testing Link Here
  17. http://www.ncbi.nlm.nih.gov/pubmed/21190091
  18. http://advances.nutrition.org/content/1/1/8.full
  19. http://ajcn.nutrition.org/content/80/6/1678S.full

Additional References Include:

http://biomed.cas.cz/physiolres/2001/issue6/pdf/szkudelski.pdf

https://www.organicconsumers.org/old_articles/foodsafety/alloxan061605.php

http://www.aarda.org/autoimmune-information/list-of-diseases/

Posted by: godswaytohealth | June 6, 2015

Changing How You Bathe

Bath gwth

Microbeads are advertised as the perfect way to exfoliate your skin, stave off acne, and even keep your teeth clean. But these tiny beads, which are found in body washes, toothpastes, facial scrubs, and many other personal care products, are nothing more than tiny bits of plastic.

Being so tiny, you might assume such plastics pose little environmental risk, but the opposite is actually true. Unlike a larger piece of plastic, which can hopefully be recycled and, if not, contained in the trash, microbeads are so small they get flushed right down the bathroom drain.

Take a look at this very interesting video – just click on the bathtub and you will go right to the link:

bath tub

 

Microbeads Absorb Toxins and Are Eaten by Marine Life

Research has only begun to reveal the extent of environmental pollution that microbeads have caused. In a 2012 survey of the Great Lakes, it was found that the area has “some of the highest concentrations of microplastic found in the environment, and microbeads were prevalent.”

Once in the water, microbeads easily absorb endocrine-disrupting and cancer-causing chemicals like polychlorinated biphenyls (PCBs). Plastics may concentrate such toxins at levels 100,000 to 1 million times higher than the levels found in seawater.

The beads, which resemble fish eggs, are then eaten by many forms of marine life, including plankton, fish, seabirds, and whales.

The threat doesn’t stop with marine wildlife, of course. If you eat seafood that has been ingesting microbeads, you’re at risk of a potentially high dose of environmental toxins as well…

Over 100 Personal Care Products Contain Microbeads

Although microbeads have been around since the 1970s, they weren’t widely used by manufacturers until the 1990s. At that time, companies began replacing natural abrasives like ground almonds and sea salt with the plastic microbeads.

It was a clever move profit-wise; because microbeads are smooth and gentler on your skin, they could be used everyday, unlike products with rougher abrasive materials, which are meant to be used once every few days to once a week. This meant more product usage and greater profits.

Many products containing microbeads will advertise them on the label, although they may also be listed as “polyethylene” or “polypropylene” in the ingredients list. It’s estimated that Americans use 0.0309 ounces of microbeads per person per year. This sounds like a small amount, but it adds up to nearly 19 tons of microbeads potentially being discharged in New York State alone.

Avoid Microbeads in Your Toothpaste… and All Your Personal Care Products

There’s good reason to boycott any toothpaste containing microbeads, even aside from the obvious environmental threat. Last year, a Dallas dental hygienist reported finding the microbeads in patients’ teeth.

The bits were found in Crest microbead toothpaste and were getting trapped under patients’ gums. This gives food and bacteria an entrance to your gum line, which could actually cause gum disease. Procter & Gamble, which makes Crest, reported they would stop using the microbeads by 2016 as a result.

What Else Is Lurking in Your Personal Care Products?

Unfortunately, microbeads are only one toxin to look out for in your cosmetics and personal care products. The average US woman uses 12 personal care products and/or cosmetics a day, containing 168 different chemicals, according to the Environmental Working Group (EWG).

While most men use fewer products, they’re still exposed to about 85 such chemicals daily, while teens, who use an average of 17 personal care products a day, are exposed to even more.

Clearly, such chemical exposures are not insignificant, especially when they occur virtually daily for a lifetime. When EWG tested teens to find out which chemicals in personal care products were found in their bodies, 16 different hormone-altering chemicals, including parabens and phthalates, were detected.

Further, in a study of more than 31,000 US women, researchers examined blood and urine levels of 111 mostly man-made chemicals commonly found in plastics, personal care products, and household items, as well as which may contaminate air, water, and soil.

Women with higher levels of the chemicals in their bodies were found to experience menopause two to four years earlier than women with lower levels. Fifteen chemicals in particular (including nine PCBs, three pesticides, two phthalates, and a furan) were significantly associated with early menopause, which suggests an early decline in ovarian function. Some of the most hazardous chemicals found in many personal care products and cosmetics include:

  • Paraben, a chemical found in deodorants and other cosmetics that has been shown to mimic the action of the female hormone estrogen, which can drive the growth of human breast tumors. A study published in 2012 suggested that parabens from antiperspirants and other cosmetics indeed appear to increase your risk of breast cancer. The research looked at where breast tumors were appearing and determined that higher concentrations of parabens were found in the upper quadrants of the breast and axillary area, where antiperspirants are usually applied.
  • Sodium lauryl sulfate, a surfactant, detergent and emulsifier used in thousands of cosmetic products, as well as in industrial cleaners. It’s present in nearly all shampoos, scalp treatments, hair color and bleaching agents, toothpastes, body washes and cleansers, make-up foundations, liquid hand soaps, laundry detergents, and bath oils/bath salts. The real problem with SLES/SLS is that the manufacturing process (ethoxylation) results in SLES/SLS being contaminated with 1,4 dioxane, a carcinogenic byproduct.
  • Phthalates are plasticizing ingredients that have been linked to birth defects in the reproductive system of boys and lower sperm-motility in adult men, among other problems. Be aware that phthalates are often hidden on shampoo labels under the generic term “fragrance.”
  • Methylisothiazolinone (MIT), a chemical used in shampoo to prevent bacteria from developing, which may have detrimental effects on your nervous system.
  • Toluene, made from petroleum or coal tar, and found in most synthetic fragrances and nail polish. Chronic exposure linked to anemia, lowered blood cell count, liver or kidney damage, and may affect a developing fetus.

How to Find Safer Personal Care Products

The Environmental Working Group has a great database to help you find personal care products that are free of potentially dangerous chemicals. Products bearing the USDA 100% Organic seal are among your safest bets if you want to avoid potentially toxic ingredients. Be aware that products boasting “all-natural” labels can still contain harmful chemicals, so be sure to check the full list of ingredients. Better yet, simplify your routine and make your own products. A slew of lotions, potions, and hair treatments can be eliminated with a jar of coconut oil, for example, to which you can add a high-quality essential oil, if you like, for scent.

It’s important to remember that your skin is your largest and most permeable organ. Just about anything you put on your skin will end up in your bloodstream and distributed throughout your body. Once these chemicals find their way into your body, they tend to accumulate over time because you typically lack the necessary enzymes to break them down. This is why I’m so fond of saying “don’t put anything on your body that you wouldn’t eat if you had to.”

If you’re worried about giving up your exfoliating microbeads, there are many more natural options that will leave your skin glowing. Dry skin brushing, for instance, removes dead dry skin, improving appearance, clearing your clogged pores, and allowing your skin to “breathe.” You can also make a homemade exfoliant simply by combining a natural abrasive, such as salt, sugar, or coffee grounds, with a carrier oil such as coconut oil.

SOURCE

Dr. Mercola  http://articles.mercola.com/sites/articles/archive/2015/06/06/microbeads.aspx?e_cid=20150606Z1_DNL_art_2&utm_source=dnl&utm_medium=email&utm_content=art2&utm_campaign=20150606Z1&et_cid=DM76274&et_rid=982803573

Posted by: godswaytohealth | May 14, 2015

CUCUMBER DILL SALAD WITH CREAMY SAUCE

cucumber ghp

This is a totally vegan recipe and serves approximately 4. 

Did you know that a cucumber contains 96% water? This makes cucumber not only an excellent hydrator, but it’s also great for removing toxins from your body.

Pepinos

On top of that, it is loaded with Vitamins A, B and C and studies have proven that cucumbers have potential to fight cancer, high cholesterol and high blood pressure. 

Macadamia nuts contain minerals such as calcium, iron, phosphorus, magnesium, potassium and selenium which is a natural antioxidant that helps to prevent certain types of cancer, and vitamins such as vitamin A, E, and the group B, as B1, B2, B3 and B9. 

Macademia nut

These nuts are cholesterol-free and are a great source of fiber; they have a high fat content, since almost 80% is monounsaturated fat, a type of good fat which helps to reduce total cholesterol and bad cholesterol or LDL and increases HDL cholesterol or good cholesterol.

This salad tastes great. The macadamia and pine nuts creamy sauce is fantastic. You have to try it to believe it! 

INGREDIENTS

3 – large cucumbers, peeled and diced

3 – Table spoons finely chopped dill

¼ – cup red onion, minced  

CREAMY SAUCE

½ – 1 tsp. Himalayan salt

½ – cup pine nuts

½ – cup raw macadamia nuts, pre-soaked

½ – cup water

1-2 cloves of garlic

2 – Table spoons of lemon juice  

INSTRUCTIONS

 

vitamix-hummus-1

  • In a Vitamix or strong blender, blend all sauce ingredients until completely smooth.
  • The sauce should be thick, because when you stir it into the salad, the water from the cucumber will make it more liquid.

Creamy-Cucumber-Salad

  • Place salad ingredients in a mixing bowl; pour creamy sauce over the cucumber, dill and onion.

Creamy Cucumber Salad done

  • Stir so that everything is evenly coated.
  • Serve chilled as a side dish.

ENJOY!

Posted by: godswaytohealth | April 29, 2015

KEY LIME-AVOCADO SMOOTHIE

Key Lime Smoothie

INGREDIENTS: 

¼ tsp of vanilla (optional)

½ avocado

½ cup soaked cashews

1 frozen banana

1 large handful of spinach

2 cups of full-fat organic coconut milk

2 tablespoons of raw honey

Juice of one lime 

INSTRUCTIONS: 

Put all ingredients in blender and blend. 

 key-lime-pie-smoothie

Servings:  1 Smoothie 

COMMENTS: 

This is a fantastic recipe for a breakfast smoothie or an after school smoothie for the kids.  You have great fats with the coconut milk and the avocado.  You have loads of anti-oxidant phytonutrients in the spinach and lime.  You have great flavor in the raw honey, banana and vanilla. 

Soaking the cashews is advantageous as it helps to remove the phytic acids and enzyme inhibitors that block nutrient absorption.

 key-lime smoothie ws

 SOURCE 

This recipe is from Megan Kelly.  She has an incredible blog and is a Licensed Estheticain. 

Thank you Dr. Jockers for your comments.  http://drjockers.com

Posted by: godswaytohealth | April 16, 2015

JUICING FOR YOUR HEALTH

Juicing GSHP

If you feel challenged in consuming enough vegetables, then making a small investment in a high-quality juicer is one of the best steps you can take for your health.  

Raw juice is equivalent to a “living broth” teeming with micronutrients that many people are lacking, and this deficiency is a major factor in disease.

 Juicing greens

When you drink fresh, live juice, it’s almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your body without needing to be broken down. Since juicing is essentially “mainlining” live nutrients, it’s no surprise it can produce rapid and profound health benefits.

 5 fruit-juices ws

Juicing helps you absorb all the nutrients from your vegetables. This is important because most people have impaired digestion as a result of making less-than-optimal food choices over many years, which limits your body’s ability to absorb all of the nutrients in whole, raw vegetables. Juicing helps “pre-digest” them, so that you won’t lose any of this valuable nutrition.  f7992a6d49355c7Juicing makes it easier to consume a large quantity of vegetables. Virtually every health authority recommends that you get six to eight servings of vegetables and fruits per day, but very few actually get that. Juicing virtually guarantees you’ll reach your daily target.

raw-vegetables 

You can add a wider variety of vegetables to your diet. Many people eat the same vegetables every day, which violates the principle of regular food rotation and increases your chance of developing an allergy to certain foods. Juicing expands the number of different phytochemicals you receive, as each vegetable offers unique benefits. Juicing also allows you to consume vegetables that you may not normally enjoy eating whole. Do this to: 

Boost Your Immune System. Raw juice supercharges your immune system with concentrated phytochemicals and biophotonic light energy, which can revitalize your body. The nutrients in fresh juice also feed your body’s good bacteria and help suppress potentially pathogenic ones.  

Increase Your Energy. When your blood is flooded with nutrients and your body’s pH is optimized, you’ll feel energized. Since juice is absorbed and utilized by your body very rapidly, juicers report feeling an almost instantaneous “kick” of energy.

 cucumber-green-juicer

Vegetable juice is one of the purest sources of water and actually qualifies as water. Vegetable water is structured water (living water), which is different from regular water – H3O2 rather than H2O. Water from vegetables is the best quality water you can drink!  

WHAT ABOUT PROTEIN AND FAT?

When you think of protein, the image that might come to your mind may be a big juicy steak—but many vegetables actually contain substantial amounts of protein. For example, broccoli contains roughly 4 to 5 grams of protein per cup. Spinach contains 5 to 6 grams, and kale, watercress, collard, and turnip greens have respectable amounts of protein as well.

 9 Juicing-Weight-Loss ws

So during a juice fast when you are drinking juices all day long, you could easily be consuming 20 to 30 grams of protein or more from your juices alone. If you’re doing a short fast, a few days – for example, chances are you’re going to get plenty of protein from the juices.

If you were to try an extended juice fast, you might want to consider adding a source of high-quality protein, such as whey, especially if you’re exercising heavily. You could augment your fats by blending healthy fats into your juice, such as avocado, coconut oil, and extra virgin olive oil, as well as raw seeds like (flax, chia, hemp, etc.).

 shutterstock_220554226

It’s important to remember that juice is not a beverage, it’s a liquid food. The way to get substantial protein from veggies is to consume them in high volume, and the way to consume a high volume of veggies is by juicing! I recommend getting into the habit of juicing daily. But even if you don’t, a three – to seven-day monthly juice fast is a great detoxification that can give your health a considerable boost. 

THERE ARE THREE BASIC TYPES OF JUICERS

Please understand that blenders, like Blendtec and Vitamix are NOT juicers but blenders.

Vitamix

They are great blenders but will damage the juice because they process it at much higher temperatures, and the added fiber makes it less palatable and more difficult to consume larger amounts. When it comes to juice extractors, you have three options:

 Centrifuge juicer 2

  • Centrifugal Juicers: Centrifugal juicers separate the juice from the fiber through a spinning process. These are the most common and least expensive machines, but they are noisy, generate higher heat, are harder to clean and typically less efficient at separating the juice from the pulp.

 Masticating juicer 4

  • Masticating Juicers: Auger or masticating types of juicers (single and double gear) chew up the vegetables and push them through a strainer. They work very well and tend to give you more juice than a centrifugal juicer (possibly 20 to 25 percent more), with less heat. They’re also quieter than other models and tend to be easier to clean and assemble. They cost a bit more than centrifugal juicers, but over time you’ll break even as they give you more juice per veggie.

 Grind and press juicer

  • Grind-and-press: Presses work like an apple cider mill. These are quite expensive and therefore not as popular for everyday juicing. 

In addition to juicers, there are also high-power blenders that some people use to make “whole juice,” which is essentially whole vegetables and/or fruits blended with water or another liquid.

blendec blenderThis is not the same as juice. You lose at least one of the major advantages of juicing—which is being able to consume a very large quantity of vegetables, because the fiber limits the amount you can drink and it’s not as tasty.

While fiber certainly has its own benefits, the abundant live nutrients in real juice are more important. The following comparison between blended juice and extracted juice by Juicing Science is instructive in understanding why the fiber issue may be insignificant:

 Fresh vegetable juices on wooden table, on green background

“One hundred grams of kale contains more than 100 percent of your recommended daily intake (RDI) of vitamin A, vitamin C, and vitamin K, and more than 10 percent of your RDI of vitamins B1, B2, B6, calcium, iron, magnesium, and manganese. Yet, despite its dense, dry appearance, it is made up of only 1.7 percent fiber, which means it provides less than six percent of your RDI for fiber.” 

So if you’re pursuing a high-fiber diet, blended green smoothies may help, but you’re still going to have to get the majority of your fiber from other sources. Another downside to blended juices is that the heat generated by blending significantly damages many of the micronutrients, due to oxidation.

 High powerd blenders

One laboratory analysis found that 60 seconds in a high-powered blender destroys between 23 and 63 percent of the vitamin C, calcium, and potassium in green vegetables. There is simply no replacement for the flood of vitamins, minerals, enzymes, and phytonutrients your body gets from fresh, cold-extracted juice. 

YOUR JUICES SHOULD CONSIS MOSTLY OF GREEN VEGETABLES

Your juices should consist mostly of green vegetables, with minimal fruits so its sugar (fructose) content will be low. You can add in an apple, kiwi, or a handful of berries to give your juice flavor, but the bulk of it should come from organic green veggies like spinach, celery, kale, Swiss chard, etc. Unfortunately, green juice has a stigma for tasting bad, and many people avoid it simply because of its color. But green juice actually has a very pleasant flavor, and it’s easy to “tweak” it to taste even better.

 green-juice

If you’re new to juicing, you can start with more mild-tasting veggies, like celery and cucumbers. From there you can work your way up to red leaf lettuce, romaine, spinach, and escarole, along with parsley and cilantro. Kale, collard, dandelion, mustard, and other greens can be bitter, so you’ll want to start slowly and add just a few leaves at a time.  

Some of the most nutrient-dense veggies are the strongest tasting, but don’t avoid them—just use a lesser quantity in your juice until your taste buds acclimate. Selecting organic, non-GMO produce is very important when juicing, but the price can be a challenge for some.

 Growing your own

One alternative is to grow your own veggies, making sure to avoid toxic garden chemicals (synthetic herbicides, pesticides, and fertilizers). A great trick to make your juice more palatable, especially in the beginning, is to add one or more of these elements: 

  • Cranberries: You can also add some cranberries if you enjoy them. Limit the cranberries to about four ounces per pint of juice.
  • Fresh ginger: This is an excellent addition if you enjoy the taste—it gives your juice a little “kick”!
  • Limes and lemons: You can add one half to a whole lime or lemon for every quart of juice. Provided you’re using organic lemons or limes, you can even juice the skin if you want to avoid the hassle of peeling them. Limes are my favorite for cutting bitter flavors.
  • Limited amounts of apple and carrot (just be mindful of your overall sugar content)

JUICE PREPARATION AND STORAGE TIPS

One nice thing about juicing organic vegetables is that you don’t have to peel the majority of your veggies,  simply brush them thoroughly. One exception is beets, which have a rather foul tasting skin.  

washing veggies

If you’re using non-organic vegetables, your best bet is to peel them, to avoid juicing pesticide residues. This is particularly important for fruits and vegetables that have been waxed, as this seals in the chemicals. It can be difficult to discern if a vegetable has been waxed or not, because the wax can be applied in a very thin, transparent layer. According to Dr. Saul: 

  • Eggplant, turnips, cucumbers, and tomatoes are almost always waxed
  • Zucchini and other squash are usually waxed, but not always
  • Carrots are never waxed

Ideally, you’ll want to drink the juice right away. The longer it sits, the more nutrients are lost through contact with the air (oxidation). You also lose taste. This brings me to another reason I prefer masticating juicers: they introduce less air into your juice, so the juice may actually stay fresher longer. When storing juice in a container, such as a Mason jar, make sure you fill it all the way up to the top to minimize air space.

 juice storage

You might want to enlist the help of a FoodSaver vacuum sealer, which comes with an attachment designed to suck out the air from the top of a Mason jar. You still need to keep the juice refrigerated, and you’ll want to drink it all that day to avoid the risk of botulism, which can happen over time in an oxygen-free environment.  

Juices stored more than 24 hours can also build up methanol. Your body is not adapted to detoxify methanol, which can cause a number of problems; for example, it can convert into formaldehyde that can then make its way into your brain.  

Methanol toxicity, which is primarily associated with the artificial sweetener aspartame, has been linked to Alzheimer’s and other health problems. Methanol is not a problem in fresh produce because the methanol is bound to pectin, which allows it to safely pass through your system, but juice is a different story. So, if you haven’t consumed your juice within 24 hours, toss it into the compost bin. 

AND FINALLY HOW TO HANDLE CRAVINGS AND SYMPTOMS OF DETOXIFICATION

Changing your diet or any other aspect of your lifestyle is sometimes stressful, and stress can sabotage your success. You might also feel a little worse before you feel better, as detoxification symptoms and food cravings can arise.

 OLYMPUS DIGITAL CAMERA

Start slowly and you will see some remarkable results in just a few days.

 

SOURCE 

http://mercola.com

Am J Med. September 2006

2 3 Juicing Science

4 J Nerv Ment Dis October 2012

Posted by: godswaytohealth | April 3, 2015

Cauliflower Pizza Crust

Cauliflower pizza GWTH

Makes one pizza crust approximately 10-12 inch 

INGREDIENTS

  • ¼ cup tomato sauce (avoid canned, use natural jarred or fresh)
  • ¼ teaspoon crushed red pepper flakes
  • 1 ¼ cups shredded mozzarella cheese, preferably raw
  • 1 cup organic grape tomatoes, sliced in half
  • 1 large organic pastured egg, lightly beaten
  • 2 ½ cups organic cauliflower, grated (about 1/2 a large head)
  • 2 cloves garlic, sliced
  • 2 tablespoons grated parmesan cheese
  • 2 teaspoons melted butter or coconut oil
  • Fresh basil leaves, optional
  • Kosher or Himalayan salt and freshly ground black pepper 

DIRECTIONS

Pizza pan with parchment paper

Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.

IMG_0224-550x367

Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Steam until soft and let cool.

califlower-crust-pizza-31

Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper.

unbaked crust

Once combined, pat into a 10-inch round prepared pizza pan. Coat lightly with melted butter or coconut oil.

cheeseless crust 1

Bake for 10 to 15 minutes, or until golden.

pizza-best-ingredients

Top the pizza with the sauce, ¼ cup mozzarella, grape tomatoes, garlic, and red pepper flakes.

e5e8c9ce4fdb5a75_cauliflower-crust_xxxlarge

Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

ENJOY!

Posted by: godswaytohealth | March 24, 2015

Healthy Butternut Squash, Beet, Kale Salad

squash, beat, kale salad

INGREDIENTS

1 butternut squash 

1 large red beet 

3 tbsps of coconut oil

Pinch of Himalayan pink salt 

1 head of kale 

1 cup of shredded coconut flakes

SALAD INSTRUCTIONS

  • Begin by peeling and chopping the beets and squash into cubes.
  • Preheat the oven to 400°F or 205°C. Add the veggies to a mixing bowl and add the coconut oil and salt, and mix until evenly coated.

butternut_squash_and_beets_tray

  • Lay the vegetables out on a large baking sheet in a single layer. Roast vegetables for 40 to 50 minutes, stirring once half-way through roasting.

shredding kale

  • Wash the kale and cut the hard core, then slice it finely like you would coleslaw
  • Make the dressing, pour over kale and massage the kale until evenly coated.

kale-salad

  • Combine the roosted veggies, shredded coconut, and kale. Mix and enjoy!

SIMPLE DRESSING INGREDIENTS

Use olive oil and fresh squeezed lemon and herbs like oregano, basil, rosemary and thyme.

 salada-limao

Place in a blender or mix by hand until fully blended.

 Bacon-Kale-Salad-5

COMMENTS

These vegetables are fantastic sources of carbohydrates, anti-oxidants and key methylating agents.  They are also a great fiber source that helps feed the microbiome and support the health of our digestive system. 

You could also use pumpkin, sweet potato and various types of squash.  These are all very nutrient dense and good to strengthen our digestive system. 

Adding in the good small and medium chain fats that are found in coconut oil makes this an anti-inflammatory gut healing salad.

 winter-salad

ACKNOWLEDGEMENT

Thank you Megan Kelly.  Megan is a Licensed Estheticain specializing in holistic nutrition.

Thank you also to Dr. David Jockers, who is a Maximized Living doctor, corrective care chiropractor, nutritionist, exercise physiologist, and certified strength & conditioning specialist. 

SOURCES 

http://renewingallthings.com/ 

http://drjockers.com

Posted by: godswaytohealth | March 3, 2015

Digestive Health Affects Your Entire Being

Digestive health GWTH

Did you know that an unhealthy gut can contribute to everything from facial breakouts and difficulty concentrating to catching a cold and even cancer? If you’re body isn’t successfully flushing out toxins, the accumulation of the “bad stuff” manifests itself in ways that aren’t only related to an upset stomach.

Your digestive system is the key to keeping your entire body running smoothly and feeling great. It affects every nook and cranny of your body and yes, even your mind.

But the truth is, many people (even healthy vegan eaters) don’t realize they’re having digestive problems.

Healthy eating

Even if you do have regular, healthy bowel movements, your overall wellness centers on the health of your gut. Due to this undeniable fact, it’s critical you keep your gut in optimal shape at all times.

If you’re exercising, managing your stress, sleeping well and eating your vegetables, that should be all you need to do, right? Although that’s a huge leap in the right direction, your gut still needs special attention. You’re gut processes all the good and the bad that you put into it.

WHAT ROLE DOES YOUR GUT PLAY?

Everyone knows the gut is responsible for digesting food, but did you know it also performs other essential functions? Your gut is also where you actually benefit from all the nutrition you take in.

gut-flora-bacteria

Intestinal flora inside your gut, or “good” bacteria, helps your body detoxify and absorb nutrients. If that bacterium is depleted, a multitude of gut issues can ensue.

Your gut also holds something referred to as “The Second Brain,” which comprises microbiomes and the enteric nervous system. That’s right, the nervous system runs through your gut. The Second Brain is so powerful that it regulates your mood (it supplies over 95% of the mood-boosting serotonin!). This is why many people with, say, IBS also experience depression or general malaise. Many of your hormones are also managed by the Second Brain.

thumbnail-11

On top of that, 80% of your body’s immune system is located in your digestive tube, so it plays a huge role in protecting your body from bugs, viruses and “bad” bacteria.

As you can see, the gut’s functioning affects every process in your body, so the side effects of poor gut health can show up anywhere.

WHY IT PAYS TO HAVE A HEALTHY GUT

When you have a healthy quantity of good bacteria, you can feel the difference. Healthy digestion gets vital nutrients to your body, sends important signals to your immune system and helps your brain function. You don’t feel bloated, you don’t experience any strain during bowel movements and you don’t have to run to the bathroom after a meal. Your immune system is also more equipped to fight off any infections or illnesses brought on by invading pathogens or microorganisms.

Dr. Emily Chan, ND, says:

“The GI tract is where we get nutrition to the body, where major elimination of toxins take place, and the largest immune system interface in the body. Improvements to the health of the GI tract often lead to improvement of other systems of the body.”

SOMETHING IS NOT RIGHT

Symptoms of bad gut health

When there’s a voice inside telling you that something’s not right, you better listen. Bad gut health can affect the body very adversely. Here are some of the most common symptoms that signal that something is off:

  • Bad breath
  • Bloating
  • Constipation
  • Diarrhea
  • Dysphagia (difficulty swallowing)
  • Gas (excessive flatulence & belching)
  • Heartburn/Acid Reflux
  • Hiccuping
  • Irritable Bowel Syndrome
  • Nausea
  • Pain in the Rectal Area
  • Stomach Cramps & Pain
  • Vomiting
  • Wet Burps

This is not a comprehensive list of symptoms. A weak digestive system expresses itself in a multitude of ways. So even if you don’t necessarily feel cramps or have diarrhea, take care of your gut, it will benefit you no matter what.

WHAT CAUSES GUT ISSUES?

If you’re suffering from some of the uncomfortable symptoms of bad gut health, you might be left in the dark wondering what happened. So what actually triggers gut issues? Dr. Alejandro Junger cites the following causes as the main offenders:

  • Alcohol
  • Antibiotics and medications
  • Chemicals, preservatives and conservatives in food
  • Chlorinated drinking and shower water
  • C-sections
  • Gluten
  • Inflammation
  • Lack of sleep
  • Nutrient deficiencies
  • Opportunistic organisms (yeast, fungus, parasites)
  • Stress
  • Toxic food triggers

YOUR GUT, YOUR RESPONSITILITY

Steps to Take for a Healthy Digestive System
Eat for your gut’s sake
Processed, fatty foods do nothing but harm your body and hinder your gut’s productivity. They make your digestive system sluggish, tired and vulnerable. On the other hand, feeding your body with the raw, living enzymes from fresh vegetables and fruits works miracles in your gut.

Colon inflamation

What you eat directly affects your gut health, and meat-centered diets can actually cause colon inflammation. A diet that consists of at least 85% raw vegetables is easy for your gut to digest and doesn’t negatively affect the “good” intestinal flora. Make sure to get enough fiber every day to keep things moving.

Digestive health

These are some of the most gut-friendly, fiber-rich foods. Eat as much as you want!

  • Artichokes
  • Beets
  • Broccoli
  • Brussels sprouts
  • Carrots
  • Chia seeds
  • Fermented vegetables, such as sauerkraut, pickles and kimchi
  • Green peas
  • Need something sweet? Have a cup of raspberries (but remember to limit fruit intake overall as you focus on eating 85% raw vegetables)
  • Spinach
  • Swiss chard
  • Turnip greens
  • Zucchini

A few additional things to keep in mind:

  • Probiotics – Probiotics can deliver as much as 60% of the bacteria to you colon—where it’s needed the most! This bacteria helps to regulate and restore good bacteria to your gut so that it can fight infections and promote immune system health.
  • Digestive Enzymes – Eating healthy is just not enough if your body is having trouble breaking down your food. Digestive enzymes help your body to not only break down the food, but also effectively absorb the nutrients. It alleviates the digestive stress that might be affecting your body and lets you reap the benefits of the natural nutrition and disease protection
  • Choose a Good Fiber Cleanse – This is an excellent way to flush the colon and get you back to your best bowel function. It cleanses and eliminates harmful toxins that may have built up inside your body over time.

BETTER HEALTH TODAY, A BETTER GUT TOMORROW

Digestive health 2

It’s never too late to make a change for the better when it comes to your gut. When you make dietary changes for the better—think raw vegetables instead of a greasy fast-food burger— your gut will get stronger and protect your body from infections.

Healthy Salad

Pair that with our very best cleanses and supplements and you’ll notice a huge difference almost instantly. Not only will you feel better, but your body will look better, too!

SOURCE

http://www.myhdiet.com/

http://modernintegrativemedicine.com/naturopathic-medicine/why-is-gastrointestinal-health-important.html

http://blog.cleanprogram.com/gut-cheat-sheet/

https://www.psychologytoday.com/articles/201110/your-backup-brain

Posted by: godswaytohealth | February 15, 2015

Tips for Beating the Blues

Beating the Blues

Here are some great tips for beating the blues.

Exercising. Regular physical activity has been found to work better than antidepressant drugs. In fact, it’s one of the most powerful strategies available to prevent and treat depression and boost your mood.

exercising

Going to sleep early. You were designed to go to sleep when the sun sets and wake up when the sun rises. If you stray too far from this biological pattern you will disrupt delicate hormonal cycles in your body, which can affect both your mood and your health. The link between depression and lack of sleep is well established.

early to bed

While there are individual differences, as a general rule, you’ll want to aim for about eight hours of sleep per night.

Avoiding processed foods. A factor that cannot be overlooked is your diet. Foods have an immense impact on your mood and ability to cope, and eating a diet of fresh, whole foods will best support your mental health.

processed-foods-bakery

Refined sugar and processed fructose are known to have a very detrimental impact on your brain function and mental health in general.

Cutting out artificial sweeteners will also eliminate your chances of suffering their toxic effects.

Optimizing your gut health. Fermented foods such as fermented vegetables are also important for optimal mental health, as they are key for optimizing your gut health. Many fail to realize that your gut is literally your second brain, and can significantly influence your mind, mood, and behavior. Your gut actually produces more mood-regulating serotonin than your brain does.

fermented foods

Increasing high-quality omega-3 fats. Your brain consists of about 60 percent fat, DHA specifically, so you need a constant input of essential omega-3 fats for your brain to work properly. In fact, one 2009 study showed that people with lower blood levels of omega-3s were more likely to have symptoms of depression and a more negative outlook while those with higher blood levels demonstrated the opposite emotional states.

omega-3 oils

  • Omega-3 and omega-6 are two types of fat that are essential for human health. However, the typical American consumes far too many omega-6 fats in her diet while consuming very low omega-3 levels. The ideal ratio of omega-6 to omega-3 fats is 1:1. Our forefathers evolved over millions of years on this ratio. Today, however, our ratio averages from 20:1 to 50:1 – this spells serous dangers to your well-being! In fact, mainstream media has finally reported that lack of omega-3 is among the most serious and pressing health issues plaguing our world.
  • Omega-6 is primarily sourced from corn, soy, canola, safflower, and sunflower oils. These are overabundant in the typical diet, which accounts for excess omega-6 levels.
  • Omega-6 fats predominate the diet in the US, and this encourages the production of inflammation in your body. Many scientists believe that one reason there is a high incidence of heart disease, hypertension, diabetes, obesity, premature aging, and some cancer forms today is this profound omega-3-omega-6 imbalance.

OMEGA 3 AND 6 SOURCES

Flax Seeds – Not surprisingly, flax tops our list as the best vegetarian source of Omega 3. One ounce of flax seeds packs in 6388mg of Omega 3 (nearly 6 times the RDA). You get 1655mg of Omega 6 in the process, which helps keep your Omega 3 to Omega 6 raios in check. To get an even bigger boost, you can take a tablespoon of flax oil which delivers 7196mg of Omega 3.

flaxseed

Chia Seeds – Chia seeds have only recently gotten mainstream attention (at least beyond use on ceramic “pets”) – and it is long overdue! A single ounce of chia seeds packs in 4915mg of Omega 3 but just 1620mg of Omega 6. They are also loaded with calcium (1oz=18% RDA), fiber, and manganese.

chia

Hemp Seeds – Hemp seeds have a great Omega 3 to Omega 6 ratio. One ounce of the seeds will provide 1100 Omega 3 and 2700 Omega 6.

hemp seeds

Seaweed – Seaweeds not only have fairly high amounts of Omega 3, but they are also one of the only vegan foods which also have EPA and DHEA. Spirulina (58mg Omega 3, 88mg Omega 6 per tablespoon) is one of the best choices.

spirulina

Beans – Beans don’t have as much Omega 3 as seeds or nuts. However, they still can help you meet your RDAs all while avoiding excess Omega 6. Mungo beans — aka Urad Dal — are by far the best choice with 603mg Omega 3 and just 43mg Omega 6 in one cup cooked (not to be confused with mung beans). French beans and navy beans are also good choices. To really get the most out of these super foods, sprout them first!

sprouted beans

Winter squash – Winter squash is a surprisingly good source of Omega 3, with 338mg per cup cooked – and you’ll only get 203mg of Omega 6.

winter-squash

Leafy Greens – To meet calcium and iron RDAs, vegetarians should be loading up on leafy greens. It turns out that greens are also a decent source of Omega 3 too. A cup of cooked spinach has 352mg of Omega 3 with only negligible amounts of Omega 6. Broccoli, collards, kale and grape leaves are also good sources of Omega 3.

espinaca

Cabbage Family – Vegetables in the cabbage family have a surprising amount of Omega 3. Cauliflower is the most notable with 208mg Omega 3 and just 62mg of Omega 6 per cup, cooked. Broccoli and Brussels sprouts are also good choices.  Greens in the cabbage family are also a great bioavailable source of calcium.

cauliflower

Berries – Berries are not only good sources of antioxidants, vitamins and minerals, but they also are also a good vegetarian source of Omega 3. Blueberries top the list with 174mg of Omega 3 per 1 cup serving while simultaneously only delivering 259mg of Omega 6.

berry assortment

Wild Rice – Wild rice should be a staple for all vegetarians and vegans. One cup cooked delivers lots of iron, protein, fiber, magnesium, zinc, and manganese. You’ll also get 156mg Omega 3 while only taking in 195mg of Omega 6.

wild rice

Herbs and Spices – Virtually all popular herbs and spices have a great Omega 3 to Omega 6 ratio.  Cloves are one of the best at 86mg/52mg per 2 grams, as is oregano (73mg/18mg),  marjoram (49mg/18mg), and tarragon (44mg/11mg).  You probably aren’t going to meet your RDAs for Omega 3 on herbs and spices alone, but the added nutrition is a good reason to make your foods more flavorful.

herbs and spices

Mangoes – Mangoes are one of my all-time favorite foods. These succulent citruses pack in 77mg of Omega 3s per fruit. They are one of the few vegetarian sources of Omega 3 which actually have less Omega 6 than Omega 3 (just 29mg per fruit).

mango

Honeydew Melon – A cup of honeydew melon balls delivers 58mg of Omega 3. Like with mangoes, it also has less Omega 6 than Omega 3 (46mg!).

Honeydew

DISCLAIMER

  1. God’s Way to Health is not licensed as, or designed to be, a healthcare facility; therefore we do not diagnose conditions, offer medical advice, or prescribe or administer medication.
  2. The nutrition and health information resented at the God’s Way to Health Web Site is based on Scripture, research and personal experience, and is offered for educational purposes only.
  3. There can be risks involved when changing diet and lifestyle; therefore, as each guest chooses to make these types of changes, we at God’s Way to Health cannot be held responsible or liable for any adverse effects or consequences that may result from your personal choices.

SOURCE

http://www.mercola.com

http://plenteousveg.com/vegan-sources-omega-3/

Posted by: godswaytohealth | January 21, 2015

MAGNESIUM FOR YOUR HEALTH

magnesium rich foods

Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

If you’ve recently had a blood test, you might assume it would show a magnesium deficiency. But only 1 percent of magnesium in your body is distributed in your blood, making a simple sample of magnesium from a serum magnesium blood test not very useful.

Most magnesium is stored in your bones and organs, where it is used for many biological functions. Yet, it’s quite possible to be deficient and not know it, which is why magnesium deficiency has been dubbed the “invisible deficiency.”

By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. Other research shows only about 25 percent of US adults are getting the recommended daily amount of 310 to 320 milligrams (mg) for women and 400 to 420 for men.

Even more concerning, consuming even this amount is “just enough to ward off outright deficiency,” according to Dr. Carolyn Dean, a medical and naturopathic doctor.

Magnesium Deficiency May Trigger 22 Medical Condition

Click on the following link to listen to Dr. Carolyn Dean as she discusses the importance of Magnesium.

442039

Download Interview Transcript

Magnesium is often thought of primarily as a mineral for your heart and bones, but this is misleading. Researchers have now detected 3,751 magnesium-binding sites on human proteins, indicating that its role in human health and disease may have been vastly underestimated.

Magnesium is also found in more than 300 different enzymes in your body and plays a role in your body’s detoxification processes, making it important for helping to prevent damage from environmental chemicals, heavy metals, and other toxins. In addition, magnesium is necessary for:

  • Activating muscles and nerves
  • Creating energy in your body by activating adenosine triphosphate (ATP)
  • Helping digest proteins, carbohydrates, and fats
  • Serving as a building block for RNA and DNA synthesis
  • Acting as a precursor for neurotransmitters like serotonin

Dr. Dean has studied and written about magnesium for more than 15 years. The latest addition of her book, The Magnesium Miracle, came out in 2014 and in it you can learn about 22 medical areas that magnesium deficiency triggers or causes, all of which have all been scientifically proven. This includes:

  • Anxiety and panic attacks
  • Asthma
  • Blood clots
  • Bowel diseases
  • Cystitis
  • Depression
  • Detoxification
  • Diabetes
  • Fatigue
  • Heart disease
  • Hypertension
  • Hypoglycemia
  • Insomnia
  • Kidney disease
  • Liver disease
  • Migrains
  • Musculoskeletal conditions (fibromyalgia, cramps, chronic back pain, etc.)
  • Nerve problems
  • Obstetrics and gynecology (PMS, infertility, and preeclampsia)
  • Osteoporosis
  • Raynaud’s syndrome
  • Tooth decay

Early signs of magnesium deficiency include loss of appetite, headache, nausea, fatigue, and weakness. An ongoing magnesium deficiency can lead to more serious symptoms, including:

  • Abnormal heart rhythms
  • Coronary spasms
  • Muscle contractions and cramps
  • Numbness
  • Personality changes
  • Seizures

The Role of Magnesium in Diabetes, Cancer, and More

Most people do not think about magnesium when they think about how to prevent chronic disease, but it plays an essential role. For instance, there have been several significant studies about magnesium’s role in keeping your metabolism running efficiently—specifically in terms of insulin sensitivity, glucose regulation, and protection from type 2 diabetes.

Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and slows progression from pre-diabetes to diabetes in middle-aged Americans. Researchers stated, “Magnesium intake may be particularly beneficial in offsetting your risk of developing diabetes, if you are high risk.”

Multiple studies have also shown that higher magnesium intake is associated with a higher bone mineral density in both men and women, and research from Norway has even found an association between magnesium in drinking water and a lower risk of hip fractures.

Magnesium may even help lower your risk of cancer, and a study published in the American Journal of Clinical Nutrition showed that higher intakes of dietary magnesium were associated with a lower risk of colorectal tumors.

Results from the meta-analysis indicated that for every 100-mg increase in magnesium intake, the risk of colorectal tumor decreased by 13 percent, while the risk of colorectal cancer was lowered by 12 percent. The researchers noted magnesium’s anti-cancer effects may be related to its ability to reduce insulin resistance, which may positively affect the development of tumors.

Surprising Factors That Influence Your Magnesium Levels

Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet.

However, most foods grown today are deficient in magnesium and other minerals, so getting enough isn’t simply a matter of eating magnesium-rich foods (although this is important too). According to Dr. Dean:

“Magnesium is farmed out of the soil much more than calcium… A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams.”

Herbicides, like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals in so many foods grown today. As a result, it can be quite difficult to find truly magnesium-rich foods. Cooking and processing further depletes magnesium.

Meanwhile, certain foods can actually influence your body’s absorption of magnesium. If you drink alcohol in excess, for instance, it may interfere with your body’s absorption of vitamin D, which in turn is helpful for magnesium absorption. If you eat a lot of sugar, this can also cause your body to excrete magnesium through your kidneys, “resulting in a net loss,” according to Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida. The following factors are also associated with lower magnesium levels:

  • Excessive intake of soda or caffeine
  • Menopause
  • Older age (older adults are more likely to be magnesium deficient because absorption decreases with age and the elderly are more likely to take medications that can interfere with absorption)
  • Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
  • An unhealthy digestive system, which impairs your body’s ability to absorb magnesium (Crohn’s disease, leaky gut, etc.)

Calcium, Vitamin K2, and Vitamin D Must Be Balanced with Magnesium

It may seem like you could remedy the risks of low magnesium simply by taking a supplement, but it’s not quite that simple. When you’re taking magnesium, you need to consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another. Excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death, for instance. Research on the Paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1. Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.

If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular. “What happens is, the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm. Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract, and create their activity,” Dr. Dean explains.

When balancing calcium and magnesium, also keep in mind that vitamins K2 and D need to be considered. These four nutrients perform an intricate dance together, with one supporting the other. Lack of balance between these nutrients is one of the reasons why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity. Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place. If you’re K2 deficient, added calcium can cause more problems than it solves, by accumulating in the wrong places, like your soft tissue.

Similarly, if you opt for oral vitamin D, you need to also consume it in your food or take supplemental vitamin K2 and more magnesium. Taking mega doses of vitamin D supplements without sufficient amounts of K2 and magnesium can lead to vitamin D toxicity and magnesium deficiency symptoms, which include inappropriate calcification that may damage your heart.

Tips for Increasing Your Magnesium Levels

One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens. I typically drink one pint to one quart of fresh green vegetable juice every day, and this is one of my primary sources of magnesium. Organic foods may have more magnesium if grown in nutrient-rich soils but it is very difficult to make that determination. If you opt for a supplement, be aware that there are a wide variety of magnesium supplements on the market, because magnesium must be bound to another substance. There’s simply no such thing as a 100 percent magnesium supplement.

The substance used in any given compound can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits. Thetable that follows summarizes some of the differences between the various forms. Magnesium threonate and citrate are some of the best sources, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels. Additionally, it also penetrates your blood-brain barrier and seems to do wonders to treat and prevent dementia and improve memory. If you take a supplement, you can use the “bowel test” to determine if you’re taking too much magnesium. Dr. Dean explains:

The best way to tell if you are getting enough magnesium is the “bowel test”. You know when you have too much magnesium when your stools become loose. This, in fact, may be a blessing for people with constipation… [which] is one of the many ways magnesium deficiency manifests.”

Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil can also be used for topical application and absorption. Whatever supplement you choose, be sure to avoid anycontaining magnesium stearate, a common but potentially hazardous additive.

Magnesium citrate   is magnesium with citric acid, which like most magnesium supplements has laxative properties but is well absorbed and cost effective.

Magnesium glycinate  is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.

Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties.

Magnesium chloride/Magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium.

Magnesium sulfate/Magnesium hydroxide   (milk of magnesia) are typically used as laxatives. Be aware that it’s easy to overdose on these, so ONLY take as directed.

Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.

 

SOURCE

Thank you Dr. Mercola and Dr. Dean

You can learn more about this important mineral by visiting Dr. Dean’s website, DrCarolynDean.com,2 or by reading her book, The Magnesium Miracle. She’s also on the medical board of the Nutritional Magnesium Association,3 a non-profit organization where you can get free information about magnesium.

 

Older Posts »

Categories

Follow

Get every new post delivered to your Inbox.

Join 33 other followers