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How’s Your Liver Doing? Holiday Recovery Tips

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After the festivities and often overindulgence, of the Holidays it’s common for many people  to find themselves suffering the after-effects.  After too much rich food, junk food and alcohol, combined with too little sleep and too much stress it can be hard to recover quickly.  Quite apart from the immediate discomforts of hangovers, other symptoms such as migraines, joint pain, bloating, and fatigue can appear and persist for some time.  Often it’s very difficult for your body to detox if it’s endured an onslaught in December. After too many the indulgences through the Holiday your liver may just need a little TLC.

Instead of treating each individual symptom it’s more efficient to target treatment towards supporting your liver. Taking steps early in the New Year will help reverse the problem so you can get back on track.

The state of your gut partly determines your vitality and overall health. It is directly tied in to your immune system and affects your mood and thinking ability.

Your gut forms part of your immune system and influences your vitality and overall health. It also affects your mood and thinking ability.

 

A Healthy Liver Is The Key to Health

 

The liver’s one of the most important organs in your body with many functions.  As part of the digestive system, it is the detoxification centre of the body.  Everything we ingest must be processed by the liver before it can be used in the body.  This includes not just the food we eat, but also any drugs, alcohol, and chemicals we come in contact with.

Your liver also helps clean metabolic waste out of the body.  It produces bile to digest fats and remove toxic bilrubin from the blood.

The liver plays a role in the immune system, blood clotting, regulating amino acids, storing iron and glucose, producing plasma proteins as well as toxin removal.

Without a liver we cannot survive, although we can manage with just a part of a liver. It certainly is aptly named as the “live-r”.

 

Natural Liver Support And Care

 

Taking time to attend to the needs of your liver over the Holiday period will help you fly through the New Year.  There are various natural ways to counteract the after effects of too much celebrating, too little sleep and too much stress and anxiety.

 

 

How to Recover From Too Much Celebration

 

Homeopathic Remedies For Hangover

On New Years day I always carry some Homeopathic Nux-vomica with me. It’s not for myself, but for anyone I encounter suffering a New Year hangover.

Nux-vomica is toxic in its crude state, but as a Homeopathic preparation it’s an excellent remedy for illness from overindulgence of rich food, alcohol or coffee. In fact it’s often called the “hangover remedy”.  Taken according to Homeopathic prescribing principles will bring a quick recovery.

nux vom

 

There are other Homeopathic remedies that are excellent for both supporting and cleansing the liver, providing speedy and sustained relief, protection and support.

However they should be selected individually according to the symptoms that are individually expressed by each person. If you find you are susceptible to liver stress consult a trained Homeopath to determine the remedy that’s best for you and your problem.

 

Herbs For Liver Support

 

Dandelion

Dandelion root provides a gentle cleanse for the liver.  It’s also great for any gallbladder problems as it increases bile production.  Often used as an appetite stimulant, it improves food metabolism by the liver and helps to remove toxins quickly and efficiently from the body.

Often found in herbal tincture mixes, dandelion root can be taken as capsules (500 to 2000mg daily) or as a ‘tea’ or ‘coffee’ drunk three times a day. Dandelion root even makes a decent latte!

including grasses and flower pollen

 

Milk Thistle

Milk thistle (Silybum) seeds are a powerful liver cleanser.  Milk thistle was traditionally taken to help protect the liver and is used to relieve the symptoms of over-indulgence of food and drink by fighting oxidation and free radicals.

It’s also useful for rebuilding the liver after it has been damaged because it stimulates liver cell regeneration.  It also stimulates the secretion of bile from the liver and gallbladder.

Take it as a tablet before and after you head out for a night partying. Look for an extract containing about 140mg of silymarin. You can take it daily right through the Holiday period and for a while after as an excellent gentle support for your liver.

You will also find silymarin, the active ingredient of milk thistle, in artichoke leaf extract which is another great liver cleanser.

 

Burdock Root

Burdock root cleanses the liver and aids detoxification. Studies have shown that the powerful antioxidants in burdock help the liver to heal, and protect it from further damage.

 

Turmeric

Turmeric is a fabulous herb for reducing inflammation.  The antioxidants in turmeric are known to be of great benefit in easing joint pain but also improve the health of the liver.

Adding the spice to your cooking is the easiest way to take it. You won’t get enough through your diet to reduce pain symptoms you are already experiencing, but it can act as a support to your body and liver.  Take it with black pepper for better absorption.

There are many great quality turmeric formulations now available in tablet or liquid form.

 

Green Tea And Pomegranate

 

Enjoy green tea which supports liver function as it is high in catechins.

Pomegranate, seeds or juice, contains the liver detox compound ellagic acid to help liver detoxification.

 chinese_tea

 

Food For Liver Support

 

Protect your liver from further overload stress. Eat organic, even if only some of your food as it keeps pesticides and chemicals out of your system.

Avoid foods stored in plastic as the toxins in the plastics can leach into your food.

Avoid GMO foods.

Steer clear of non-green personal care products and cleaning products – the toxins are absorbed through your skin.

 

Photo courtesy: Shawn Campbell
Photo courtesy: Shawn Campbell

 

It’s vital to get straight back into healthy eating practices right after overindulging. Get rid of sugars, cut back on grains and try to eat lighter meals.

Your digestion works best in the morning so eat more earlier in the day and keep your evening meal small.

Certain foods benefit your liver. Onion and garlic activate the liver enzymes that flush out toxins. Beets and carrots, full of beta-carotene, promote increased liver function and make great additions to freshly squeezed juices.

Apples, avocados, walnuts and lemon juice all help flush toxins, although in different ways.

Water – water – water – and more water. Drink filtered, fluoride-free water to flush out the toxins from the liver.

A glass of warm water with the juice of half a lemon or lime squeezed into it first thing in the morning, kickstarts your liver and the digestion process.

 

food for liver support
Lemons and limes are one of natures great gifts and including them in your morning routine has huge health benefits

 

While you’re actually experiencing digestive symptoms caused by overindulgence there are natural remedies that can help.

Activated charcoal absorbs toxins, helping to protect the liver.  Aloe vera is a digestive tonic which also relieves pain.  Both are easy to find in your health food store. Chewing fennel seeds after eating will help your digestion. Or you can take it as fennel seed tea after eating.

There seems to be some truth to the big ‘fry-up’ as a morning after cure. Although freshly squeezed fruit juice would probably be better.  You experience hangover symptoms partly because your blood sugar levels are out of balance.  By substituting fruit juice for coffee you speed up your body’s metabolism of the alcohol. Eating high protein foods like eggs helps the body produce serotonin and endorphins, the chemicals which help you feel good.

 

EFT For Liver Support

 

EFT (Emotional Freedom Technique) or Tapping, is an effective method that combines ancient Chinese acupressure techniques with modern psychology. Incredibly simple at its basic level it can be done by anyone, anywhere in a couple of minutes.

Simply tapping with two fingers on the ribs on the right side of the body over the liver stimulates liver processes. Watch this short video for a demonstration. (Note that it’s posted backwards and shows her tapping the wrong side! It must be the RIGHT side)

Massaging your hands and feet daily stimulates a number of acupressure points that help keep your liver strong and healthy. According to EEM practitioner Rose Mattax the most effective point is in the “V” where the big toe meets the second toe on the top of the foot at the base of the metatarsal bridge. Massage this source point of Liver chi several times a day.

 

Natural Liver Support

 

Even when you feel terrible or lethargic after heavily overdoing it, keep moving. The twisting postures of yoga are particularly good and a great way to help digestion.

 

This is how I picture myself meditating...but it is far more likely I will be sitting in my car catching a few brief moments to centre my breathing before plunging back into the chaos of life

 

Elimination For Liver Support

 

Lastly sweating helps get the waste products out of your body once they have been processed by the liver. Exercise or saunas every day promotes the excretion of toxins through the skin and optimizes your detoxification systems. And don’t forget to balance out the fluid loss by drinking lots of water.

What are your natural secrets to overcome holiday overindulgence?

 

Revised January 2018

 

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

 

 

Source articles

http://www.naturalnews.com/039201_live_health_detox_home_remedies.html

http://www.care2.com/greenliving/4-herbs-to-cleanse-your-live.html

http://www.healthyandnaturalworld.com/the-best-herbs-for-liver-cleansing/

http://www.schwabepharma.co.uk/pages/common-ailments/over-indulgence/milk-thistle-as-a-hangover-cure.php

http://weeklycupofqi.com/2013/11/26/digestive-recovery-after-holiday-indulgences/

http://health.india.com/diseases-conditions/top-6-natural-remedies-to-keep-your-liver-healthy/

 

 

 

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Seasonal Greeting

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There are so many about the shops and on the roads over the next few days who are feeling the stress and tension of the season.  Remember to keep your cool today and tomorrow. Don’t take on the stress of other people when you are out and about. Hold your own space and you will be fine.

To all the readers of this blog may you find all the peace and blessings of the Season.

I value and appreciate your presence here. Thank you for your loyalty, for visiting back here over the last year.

I will be back later in the week with some suggestions for Holiday Season Recovery. Remember to check back for your tips.

Blessings,

Catherine

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Alkalise Already! Acid And Alkaline Foods

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Increasingly it’s recognized that every modern disease is caused by inflammation in your body. One cause of widespread inflammation throughout your body is eating too many acid forming foods. eating a diet with a good balance between foods that have an alkalizing effect on your body after they’re metabolized, and those with an acidifying effect on your body,  is a relatively new practice, but one that’s being addressed far more often in the ongoing quest to make healthier eating choices.

Reduce acidity in your body to reduce inflammation

If your immune system is strong and can overcome the inflammation then all is good, but if not, then illness and premature aging are what lies right ahead of you.

The difficulty for us is that the modern western diet is heavily loaded with acidifying foods. As a result of eating lots of these foods the acid/alkaline balance of the majority of the population is way, way out. Most people’s immune system cannot keep up with the levels of inflammation that result from the diet they eat.

Finding Balance Between Acidic And Alkaline Foods

The important thing to know however is that YOU NEED BOTH ALKALINE AND ACIDIC FOODS.
But, the balance needs to be right, with your diet weighted more heavily towards alkaline foods.  About 30% acidic and 70% alkaline would be good to aim for.

You can find out the pH of your body, which indicates whether it is more acidic or more alkaline, by testing your saliva or urine with pH strips, which are easy to obtain either on the internet, in your health food store, or from your Natural Health practitioner.

 

What Foods Are Acidic?

Acidic Foods

The list of acidifying foods includes most foods that fall into the following food groups:

  • Meat
  • Fish & shellfish
  • Poultry
  • Dairy foods (milk, cheese, cream, ice-cream, butter)
  • Eggs
  • Sugare
  • Grains (bread, pasta, flours, crackers)
  • Most nuts
  • Legumes
  • Coffee, soft drinks (soda), alcohol
  • A few fruits and vegetables
  • Junk foods
  • Miscellaneous items
  • Pharmaceuticals & chemicals

Alkaline Foods

  • Most vegetables
  • Most fruits, including lemons wheich even though they’re acidic to taste actually metabolize to one of the most alkaline foods around
  • Some nuts
  • Stevia
  • Herbs
  • Spices
  • Miscellaneous items

Alkaline green vegetables

Think of just how many vegetables are on a plate or a sandwhich, or in a pasta sauce, compared to the quantity of meat or bread or pasta itself in the dish.

When you consider that most of the diet needs to be made up of mainly fruit and vegetables and a few other foods in order to meet the 70% alkaline level it becomes quite apparent just why our diets are so unbalanced and why we have so much chronic illness. Our meals contain far too much acidifying foods.

It’s not common to see a meal that’s over two thirds vegetables and only a very small amount being meat, cheese or other acidifying foods. You might even say it’s very rare to see that. Which means it’s rare to see a meal where the acid-a;kaline balance is right.

You can see from these brief lists why most people suffer from inflammation. Their diet is weighted very heavily in favour of acidifying foods.

Acid and alkaline foods

Alkaline And Acidic Food List

Here is a comprehensive list of alkaline and acidic foods. This list ranks the foods from the most alkalising to the most acid forming, as some foods within the category will be more acidic or alkaline and some less acidic or alkaline.

For example, within the legume group lentils are highly alkaline while soybeans are highly acidic.

Vegetables that are normally alkaline when fresh are acidic when frozen.

It’s also worth remembering that chemicals fall into the acidic group so foods that have been grown commercially and have pesticide residue on them may not be as alkaline as you would expect.

Try and concentrate your choices from the high alkaline and low acidic columns to get the balance closer to optimum.

I’m sure you noticed the acidic list contains lots of very healthy foods, like pomegranates, acai berry, most of the nuts, or raspberries which we know are extremely high in antioxidants. This is NOT a problem. You need to eat SOME acid forming foods.

But given that the acid-forming foods need to make up a smaller quantity of the total, it is much smarter to select acidic foods like raspberries or pomegranate or nuts that are also going to give you loads of beneficial nutrients to form the acidifying portion of your diet instead of junk foods.

The healthy foods on the list of acidifying foods, like fruits, vegetables and foods rich in omega-3, are the ones you should choose when you’re selecting the acid forming foods you will eat, rather than the unhealthy ones like fried foods or sugar.

 

Western Diets Are Very Acidic

If you take a look at this interesting collection of pictures showing what makes up a weeks groceries in 20 different countries, one thing that stands out about the diets of the families living in western countries is the preponderance of grains and meats and the very small amounts of fruits and vegetables. In addition there is a large amount of junk food in their diet.

To consistently achieve an optimum balance between acidifying foods and alkalizing foods can be difficult while continuing to eat the standard western diet. To make the change you really need to seriously increase your fruit and vegetables, cut back on the grains, coffee, sugars, and junk foods. basically to adopt healthy eating habits.

 

Finding The Sweet Spot

You really don’t need to be exact about quantities, just aim to get as close as you can. And you don’t need to cut out all the acidifying foods.

Try replacing the creamy sauce on your pasta with a vegetable sauce, and cut back the quantity of pasta while increasing the vegetables. Eat it with a huge, enormous fresh salad. Use the pasta as a smaller part of the meal instead of the bulk of it.

Getting the balance closer to the optimum for any given meal may be as simple as adding some fruit at the end of the meal or a big salad at the start.

Don’t forget about all the hidden contributors such as coffee. Making the switch, for even just one or two cups of coffee a day, to an alkalizing drink such as herbal tea, can help reduce the inflammation in your body.

Be on the look out for ways to replace an acidifying food with an alkalizing alternative. Opt for an open sandwich for your lunch or ditch the bread altogether and just have the salad. Use carrot sticks for your dip rather than crackers. You get the idea.

The science behind the alkaline diet is still contentious with lots of debate about whether the reasoning makes sense or not. However, the fact remains that the diet is sound, because relying heavily on fruit and vegetables whilst reducing foods that are known to be harmful.

Unless you are eating only fruit and vegetables there will never be a problem getting enough acidifying foods, it will always be the alkalizing foods you need to consciously include. Your body will love you for doing so.

 

Aim for a healthy balance between alkalizing and acidifying foods

 

Disclaimer

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue.

 

Source Articles

http://www.naturaltherapypages.com.au/article/acid_and_alkaline_foods

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Junk it!

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Katrina Stairs Red Cross Pantry

Junk food! Everyone knows the term, almost everyone has their favourite, and everyone when asked to name a few would be able to name many more than a few with no hesitation at all. There are certain foods that are immediately recognized as junk foods – many ‘take-away foods’, as well lots of others, packaged and sold in supermarkets or convenience stores – potato chips, biscuits, lollies, soft drinks – are all obvious inclusions. But, what about other junk foods that are masquerading as ‘healthier’ options?

Processed foods are those that have had the ingredients altered so they are no longer in their natural state. Humans have processed their food for millennia. Any food that’s prepared by drying, grinding, chopping or cooking is processed. Traditionally this was done to make the food more digestible or to preserve it for later, when food may not be available. Grain foods were processed, and cheese, sausage and wine are just a few others.

Modern processed foods may on the surface seem far less insidious than the widely accepted ‘junk foods’. But often they are just as bad for you. No longer are processed foods the artisan foods of the past. Now foods are industrially processed in factories. In fact most of the foods in the Aussie diet are processed.

Processing may be as simple as freezing or it may be putting together a complete meal ready to heat and eat. During the process many of the nutrients that are in the original food are destroyed leaving the finished product a far cry from the original, and certainly not in line with the traditional purpose of processing. Grains are treated with very high temperatures and pressure which destroys the nutrients, denatures the fatty acids, and the process even destroys the synthetic vitamins that are added.  But not only does the extrusion process used for grains destroy the nutrients, in particular the amino acid lysine, it turns the grains into neurotoxins according to biochemist Paul Stitt in his book Fighting the Food Giants.

Processed foods often appear to be healthy. These days they may feature low-fat, low-carb, fortified with vitamins, fibre, iron, or minerals, no trans-fats, containing omega-3, high-calcium, plus many more. They may make claims to promote health such as ‘may reduce the risk of heart disease’. But they all have the flavour enhanced with excess salt, sugar or oil. Many processed foods like white bread, are essentially empty calories offering very little nutritional value, certainly far less than the wholefood alternative.

During processing part of the plant is often removed or purposefully changed. One example where you can see this is with wheat grains used for bread. The wholewheat grain forms with three layers, the bran, the germ, and the endosperm. (diagram) The bran is the layer where the fibre exists. Most nutrients and fatty acids are found in the germ. The endosperm is the starchy layer. The high nutrient density of grains only exists (and provides us with nutrients) when these layers are intact. During processing of the wholewheat grain into a loaf of white bread, most of the germ and bran is stripped away leaving just the starchy endosperm.

Take a look at the package or label on your white bread and notice all the ingredients that are listed. In the past bread was made by mixing whole milled wheat, often other grains or seeds, water, salt and a fermented dough starter, to create an easily digested, fermented bread, or sourdough loaf. Later yeast was used instead of the fermented starter. Traditonally, the bread mixture was kneaded and left to prove twice, unlike commercial breads which are only left to prove once. The extra steps in the process allowed the components of the grain, such as the phytic acid, to break down properly so they can be properly absorbed, or, as is the case with phytic acid which inhibits absorption of other minerals if it is not broken down, to prevent them interfering with efficient metabolism.

White bread packaging showing a list of ingredients which is far removed from those few ingredients found in traditional breads
White bread packaging showing an enormously long list of ingredients, far removed from those few ingredients required to make traditional breads

In commercial processed breads, the process is rushed through, with steps eliminated, and lots of other ingredients beside the basic ingredients that are needed to make home-made bread added. Preservatives, sweeteners, gluten, salt, soy flour plus many chemicals are all added to the mix.

Bread is a perfect example of the big problem with processed foods and also the pointer as to how to get around the problem. Traditional methods of food preparation allowed for the use of pure, wholefood ingredients. Home made foods did not need to have lots of chemicals straight out of the laboratory, many of which come with health cautions, added to stabilize the product and make it more appealing.

Home made food may include less than desirable ingredients, such as sugar, but at least the sugar is real sugar, and not a chemical version, and the butter is butter and not a questionable vegetable oil, or you can make the choice to replace the butter with a healthier fat option such as coconut oil. With processed foods there is no choice. You cannot opt to avoid trans fats or white sugar.

Many of the chemicals, including vitamins and minerals, that occur in a plant work together to help the plant grow and survive more efficiently, and they also work together in a synergistic balance once they enter your body and are metabolized.  But when foods are processed the natural balance between the different chemicals in the original food is upset so their effect on your body and the way in which they work, is altered. Many extra chemicals also need to be added to processed food to stabilize the product, or to make it look, taste, or feel more appealing, and these are rarely good for you

HOW TO AVOID PROCESSED FOODS

Sometimes it is difficult to know whether or not a food is processed, and the first step is to get a few guidelines to help you recognize them when they are traveling incognito. It all comes down to reading the ingredient list, because even a glance at the list will often set the alarm bells ringing. If the product has a long list of ingredients then you can be pretty sure it is processed. The case with the bread is a good example, where the food should have only a few ingredients when made according to traditional methods, often there may be eight, ten or even fifteen on the label.

If the food has a long list of ingredients where there should only be a few it is likely processed.

If you don’t recognize many of the ingredients, or can’t pronounce them, then it is probably highly processed.

If it has a very long shelf life – the ‘use by’ date is way off in the future it is processed.

If it contains trans fats, MSG, or lots of numbers it is definitely processed. In fact about ninety-five percent of processed foods contain MSG.

Take-away foods are a real trap. Aside form the obvious problem with deep frying foods like fish and chips, even foods that seem ok are loaded with highly processed ingredients. Pizza for instance, is covered in oils, processed meats and cheese. The kids menu is particularly bad, generally comprising only highly processed foods such as nuggets, chips and pasta (which is white and therefore highly processed). Salad, vegetables or a baked potato are all less processed options. Beware though of some of the ‘take-away salad chains’ as many of their salads are loaded with processed ingredients in the dressings, again take a quick look at the ingredient list.

processed foods NH

If you set out to eat more fruit and vegetables then you will find you have naturally replaced many processed foods with more natural ones without even being aware of it. Get to know when they are in season and try to eat seasonally, as that is the way you will get the best level of nutrients available.

Look for suitable alternatives – porridge made from wholegrain oats (not quick oats) or quinoa makes a great alternative to boxed cereals. Other breakfast options might be eggs with spinach, asparagus or avocado, quinoa with fruit and nuts, fruit salad and yoghurt, high-fibre-superfood fruit smoothies, omelettes with different vegetables, homemade baked beans, bircher muesli with fruit, green juice. When I have some time I enjoy stir-fried vegetables.

We are all time stressed these days, but the very best way to avoid processed foods is to make foods yourself. Instead of just watching Masterchef, get out in the kitchen yourself and cook up your own junk foods. When you make cakes, muffins or biscuits yourself you can use real eggs, butter or good oils and avoid artificial colours, preservatives and trans fats. Make your own oven-baked potato wedges and avoid the additives. You can flavour them with spices like sumac for an extra kick. Invest in a bread maker, making bread at home is so easy these days, you can even start your own sourdough bread starter.

This is the way to start back to good health through our eating, by reclaiming a few of the best practices of the past, by becoming aware enough to check out what we are consuming before wolfing it down, and by selecting foods that look like they may have come from the garden.

Simple really!

What are your favourite ‘junk food’ alternatives?

photo: John Burke
photo: John Burke

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://www.foodinsight.org/LinkClick.aspx?fileticket=wtg018sd8qk%3D&tabid=1398

http://foodmatters.tv/articles-1/dirty-secrets-of-the-food-processing-industry

http://www.100daysofrealfood.com/10-reasons-to-cut-out-processed-food/

http://www.healthy-food-site.com/processed-food.html

http://www.westonaprice.org/modern-foods/wheaty-indiscretions

Related articles

 

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The Benefits of Drinking Green Tea

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I grew up a tea drinker because my mother was a great tea drinker. It almost seemed I was destined to follow and she couldn’t wait for me to be old enough to discover her love of tea. Most of my memories of her involve her holding a cuppa in one hand. She’d start her day with a mug of tea and end it the same way. She’d even take a mug of tea when she went outside to garden or hang the washing out. But she always drank black tea and never got to know the amazing health benefits of green tea.

Back then tea was always black tea varieties. Green tea was served at the local Chinese restaurant, but I never knew anyone who actually drank it. But the health benefits of green tea are now well known and widely touted.

health benefits green tea

The healing effects of green tea have been recognized by the Chinese for over 5,000 years. In the west we have been slow to recognize these, but widespread research has verified the amazing role that green tea plays in protecting the body against a host of diseases. You too can benefit simply by drinking green tea each day.

Tea is rich in antioxidants called polyphenols, which are considered the most effective and protective of all the antioxidants. Green tea is particulary rich in one of these called catechins, with between fifteen and thirty percent catechin content. EGCG is the main active component of the polyphenol activity and is highest in green tea.

The Difference Between Green And Black Tea

Green tea differs from black tea in that it is unfermented. It is made by steaming the leaves very quickly just before picking, rolling and drying. This prevents the breakdown, or oxidation, of the catechins.

Black tea undergoes more processing and the leaves are subjected to heat and light where they wither before they are fermented. This results in the EGCG being converted into less effective compounds. Black tea has less far less beneficial properties than green.

I started drinking three cups of green tea on my homeopath’s advice and initially I hated the taste. But I decided to experiment with how I made the tea and learnt some interesting things.

  • Strong green tea is very astringent.
  • Green tea gets bitter as it cools down.
  • Experts advise to not use boiling water in the preparation of green tea as it destroys the flavonoids which give the healing potential.
  • Green tea marries well with other herbal and floral flavours.

Once I realized that unlike black teas, the strength and temperature of the green tea brew was far more crucial to drinking pleasure, I quickly came to enjoy it. In fact I enjoyed it so much that I had to careful not to drink too much and this leads to digestive problems. Now I stick to three or four cups a day.

Green tea is often combined with other ingredients. Jasmine is one of the more common ones. Recently I found a wonderful mix of green tea and berries. Not only is it delicious, it is also loaded with antioxidants.

The Benefits

teapot cartoonWhich brings me to the benefits of drinking green tea, and the good news just keep getting better. It’s difficult for any black tea or coffee lover to see why they should make the change, whether it be a total change to green tea or just to include it alongside their coffee or black tea, but green tea has many reasons why it’s a vastly better choice.

Green tea’s high in antioxidants (EGCG) to protect the cells from damage and inflammation caused by free radicals which leads to many chronic diseases.

Scientific research into the effects of green tea

Continue reading…

 

 

 

 

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://www.naturalnews.com/034227_green_tea_caffeine.html

http://www.naturaltherapypages.com.au/article/Why_Is_Green_Tea_Good_For_You

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Tea_leaves_and_health

http://www.findwholeness.com/blog/diet-and-nutrition/drinking-tea-causes-anemia-low-calcium/

http://www.care2.com/greenliving/13-reasons-to-drink-green-tea.html

http://articles.mercola.com/sites/articles/archive/2008/07/24/green-tea-protects-against-heart-disease.aspx

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Spirulina, The Supergreen Solution

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super spirulina

Spirulina is one of my favourite superfoods because it is one of the most nutritious plant-like organisms known to humans. I regard it as the ultimate superfood powerhouse. Although there are other super-greens such as chlorella, spirulina is almost like the supergreen equivalent of a “multi-vitamin”, a great all-rounder. Its nutritional benefits are both vast and impressive, making it an invaluable food especially for vegetarians, vegans, anaemics, diabetics and anyone who is nutritionally compromised.

Spirulina is one of the oldest life-forms on the earth and it helped produce our oxygen-rich atmosphere billions of years ago. Actually a blue green algae, it is a 100% natural and highly nutritious micro water plant. It is found in both the ocean and large warm alkaline fresh water lakes.

Spirulina is so nutrient dense you could survive on it and water alone.

Health Benefits

Spirulina earns its superfood powerhouse status because it has the highest concentration of digestible vegetable protein (60-70%) with a perfectly balanced combination of essential amino acids. This is more protein than you will find in beef, chicken or soybeans.

One of the most common vitamin deficiencies found in a vegan or vegetarian diet is vitamin B12. When you consider that Spirulina also contains large amounts of Vitamin B12, which is very difficult to find in other plant foods, it is easy to understand why it makes such a great choice for vegetarians.

Spirulina is loaded with other nutrients in addition to B12. It is very rich in iron, which is a mineral that is very commonly deficient. Spirulina also contains calcium, magnesium, and Vitamins A, B, C, D, E and K. There are also small amounts of a number of other minerals. There is no use in ingesting lots of minerals if they are not absorbed, but Spirulina actually improves mineral absorption and so the abundance of minerals it contains can be utilized properly by the body.

Spirulina is a wonderful plant source of the essential fatty acids linolenic acid (omega-3) and GLA (omega-6), offering a great source for anyone who cannot get their essential fatty acids from fish oil.

There is always some concern about the effect on processing and shelf storage on nutrients. But Spirulina only grows in extremely warm conditions and it has the ability to withstand the high temperatures that are always involved in processing, able to retain its nutritional value unlike many other plant foods which deteriorate at these temperatures.

It only contains 3.9 calories per gram and still has all of these great benefits. It is a low calorie, nutrient dense

The immune boosting qualities of spirulina can never be over stated. With its unique ability to fight infection, enhance cellular functioning, and even keep cancer at bay, it has a wide range of uses.

Here are some ways that Spirulina is beneficial:

  • Boosts energy – it is a source of life force or vitality
  • Protection against viruses including flu, herpes, mumps and measles
  • Promotes healthy nerve tissue
  • Increases antioxidant protection to fight free radicals
  • Improves digestion and gut health Improves age spots, eczema, acne, rashes
  • Fights the ageing process,
  • Curbs the appetite to help weight loss
  • Aids glaucoma, cataracts, poor vision
  • Improves allergies & respiratory function
  • Helps to detoxify radiation out of the body
  • Plus it fights heart disease, reduces arthritis, osteoporosis, diabetes and depression, and lowers bad cholesterol

Because it is so easily digested it packs a powerful punch when it comes to all these benefits.

What to look for

Good Spirulina has no side effects, and this is one product that you need to be absolutely certain of the quality. Contaminated blue-green algae is incredibly toxic to the system and can cause a range of fresh health problems such as liver damage. Because Spirulina easily absorbs nutrients from water, if the water contains pollution or heavy metals, these will be highly concentrated in the Spirulina cell. If this happens, then this kind of Spirulina is no longer suitable for human consumption. There are a number of Spirulina products on the market that are of questionable quality so select carefully. Either research well or buy from a qualified practitioner.

 

Spirulina Tablets
Spirulina Tablets

Spirulina comes in powder or tablet form and it is easy to tell if it is good quality or not. Quality tablets are made without sugar, starch fillers, animal parts, preservatives, stabilizers, and colours. They are a uniform dark green colour without any light coloured specks. You can take up to about twelve a day, and some people take even more. But start out with three and increase to six over a couple of days. You can take them all at once or spread over two doses. The recommended dose for adults is 5-10 per day.

When I am going on a long-haul flight I take lots of Spirulina on the day of the flight as well as the day before and the one after. It is part of my ‘flight regime’ to help overcome the bad effects of air travel.

Powder is a better choice if you want to add spirulina to smoothies, juice or other foods. 100% pure powder is also a uniformly dark green colour.  You feel the effects very quickly because the powder is easily digested. Because Spirulina is a natural food and NOT a supplement you can’t take too much. If you take more than you need it is like overeating. You can take two or more tablespoons a day but a good way to start is with one teaspoon (5 grams) added to drinks or other foods. The drink or smoothie colour will change to dark green but it doesn’t really affect the flavour. You can gradually increase the amount over time to two teaspoons (10gms) per drink.

I use the brand Hawaiian Pacifica made by Microorganics in my clinic as I know it to be high quality and free from toxic heavy metals. Just for the record, I have no affiliation with this company or product, and only recommend it to you to help your health. (I also like this one personally as it is easy to swallow)

If you are very run down or have a debilitating illness keep the amount you take low. You will get enormous benefit from the smaller amount and the smaller quantity will not push your body too fast or too hard.

Avoid alcohol, soft drinks or coffee for about 30 minutes after taking the spirulina as these will destroy some of the nutrients and enzymes.

People with hyperparathyroidism or phenylketonuria should not take spirulina.

Spirulina powder
Spirulina powder

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

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Natural Ways To Deal With This Galling Problem

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Dandelion, a classic bitter herb stimulates bile production as well as bile action.
Dandelion, a classic bitter herb stimulates bile production as well as bile action.

Gallstones are a common condition and gallbladder removal is one of the most commonly performed surgeries in Australia, where about 18,000 are performed using keyhole surgery each year.

The gallbladder is a small pear shaped pouch-like organ in the upper abdomen just under the liver, that works alongside the liver to digest foods and eliminate toxins. It is responsible for breaking down fats, mostly cholesterol, so that they can be absorbed through the walls of the small intestine.

Bile is made in your liver from recycled red blood cells, cholesterol and bile salts (minerals). The bile then passes from your liver into the bile duct and gallbladder which acts as a storage house. Here the bile is concentrated ready to be released when it is required. After a fatty meal more bile is needed to digest the extra fat and can be released quickly from the gallbladder into the intestine to help with digestion.

When your gallbladder is not functioning well it can affect your energy level, your weight, exacerbate thyroid conditions, cause bloating, gas and stomach pain and other miscellaneous pains. But many people nowadays have poorly functioning digestive systems and often regard many of these symptoms as being normal.

Many people have gallstones and are not even aware of them as they have no obvious symptoms. But for some the presence of gallstones can cause excruciating pain and other symptoms.

Bile is usually liquid, but when the different components are out of balance the bile hardens and over time forms gallstones. They can be the result of insufficient amounts of bile or an excess of cholesterol (fat) in the bile. At first the fat clumps to form a sludge. With time this sludge thickens to become first ‘sand’, then ‘gravel’ until eventually the ‘gravel’ becomes one or more gallstones, which can be as big as a golf ball. They form in the liver and most of them are carried through into the common bile duct on their way to the small intestine.

English: Opened gall bladder containing numero...
Opened gall bladder containing numerous gallstones resembling pebbles (Photo credit: Wikipedia)

Problems arise as the gallstones pass from the liver through the common bileduct. When a stone begins to make its way down this tube the result can be what is known as biliary colic. Pain suddenly starts under the ribs on the right side, sometimes radiating up into the back, getting steadily worse for a few hours until the stone passes out of the bile duct and into the intestines. It can be accompanied by sweating, vomiting and great restlessness. The attack passes, but will recur again later.

The next stage of gallbladder disease, cholecystitis, is similar to biliary colic but involves inflammation and fever and vomiting. The pain is often stronger and lasts longer and  jaundice occurs if the stone becomes stuck along the way. If the stone gets impacted in the neck of the gallbladder it impedes the flow of bile and the gallbladder eventually becomes infected. This is when a major attack occurs, often requiring surgery.

After the gallbladder is removed the bile drips steadily into your intestines. Because there is no longer anywhere to store it, there are no reserves for the body to draw on if it has to digest a greater amount of fat so it becomes vital not to eat large amounts of fat that will overwhelm the system.

There are a number of factors that make you more susceptible to gallstones.

  • They are twice as common in women than men.
  • It seems that oestrogen plays a role and having more children puts you more at risk.
  • So does pregnancy, obesity, liver disease, diabetes, high fat diets, the contraceptive pill, a sedentary lifestyle, family history of gallstones and some forms of anaemia.
  • Their incidence also increases with age particularly for those over sixty years old.

Some Natural Ways To Prevent Gallstones

The gallbladder works with the liver to digest food and eliminate toxins. When either of them is clogged up from poor nutrition or a buildup of toxins the cholesterol in the bile crystallizes to form gallstones. Gallstones are far more difficult to break down than to prevent, so it is worth taking steps to keep your liver and gallbladder happy.

Gallstones won’t form if you are digesting fats properly. However, removing fats totally from your diet, while it might seem like an easy option, is not the answer. Your body needs fats in order to function efficiently and therefore it is a matter of choosing better forms of fat and digesting those fats well. In fact eating fats helps to prevent the bile in the gallbladder from stagnating as it promotes the flow of bile.

HEALTHY FATS

The best approach lies with choosing healthy fats. Olive oil, coconut oil and saturated fats from grass-fed animals for instance, actually help assimilate nutrients from foods that help to maintain a clean liver and gallbladder. Select foods rich in omega-3 fatty acids such as oily fish or chia seeds, to reduce the toxic burden. One way to help break down the fat in your meal is to have lemon juice before you eat. Add it to warm water as a tea and drink thirty minutes before eating. It will cut through the fat making it easier to digest.

Avoid unhealthy fats and oils such as canola oil, soybean oil or other vegetable-based hydrogenated processed oils as they cause inflammation and chronic inflammation leads to chronic disease. In addition chronic inflammation causes high cholesterol. Don’t include foods high in unhealthy fats like burgers, fried foods, ice-cream, or cheese.

Raw, unfiltered apple juice is a useful way to support the gallbladder.
Raw, unfiltered apple juice is a useful way to support the gallbladder.

FOODS

Liver and gallbladder health is strongly affected by what you eat. Foods are perhaps the simplest way to make changes to your health. Here are a few that will support your gallbladder or even dissolve gallstones.

1.  Apples are a great friend for the gallbladder and eating apples is a particularly useful way to support the gallbladder. They contain pectin to soften and disintegrate existing gallstones and prevent new ones forming. Raw, unfiltered apple juice is very rich in pectin. Juicing reduces inflammation and enzymatically helps to detoxify your liver and gallbladder. Good selections to add to apples are lemons, celery, tomato and beets. Another wonderful apple juice variation is to add Apple Cider Vinegar mixed with malic acid to it, which makes a great gallbladder flush. The richest source of malic acid is apples.

2.  There are a number of foods that are perfect for offering support to the liver, and therefore the gallbladder. Green vegetables including artichokes, rhubarb, beets and cruciferous vegetables (cauliflower, broccoli etc) stimulate bile  production.  Other helpful foods include green leafy vegetables, fresh ginger, and foods rich in pectin. Add them to your meals wherever you can.

3.  Diets high in refined carbohydrates are a problem because they reduce the solubility of the bile, making it more likely to ‘sludge’

4.  Eat lots of soluble fibre (apples, celery, dark green leafy vegetables) which goes a long way to help prevent gallstones forming and can even reverse them once they have formed.

5.  Having sufficient bile is also essential and some foods that promote bile production and flow are artichokes, beets, dandelion root, and turmeric.

6.  Turmeric is certainly a powerful antioxidant and anti-inflammatory food. Adding it to your meals helps maintain a healthy gallbladder by improving the solubility of your bile, so that it is able to break down the minerals and cholesterol in it more efficiently. You can take also take curcumin (the active component of turmeric) as a supplement – 300mg of curcumin three times a day.

Support For Your Liver And Gallbladder

Because the liver and gallbladder work alongside each other, taking care of your liver also benefits your gallbladder. Reducing your toxic load greatly reduces the strain on your liver and how hard it has to work. You can do this by reducing your intake of caffeine, alcohol and unnecessary medications. In addition try to reduce any toxins you are exposed to, but don’t actually ingest. Hair care products, skin and body care products, toxic fumes, even the pesticide residue on  non-organic foods are some factors that put stress and strain on your liver. Don’t forget that you body may regard and respond to many seemingly harmless foods as toxins. Foods such as gluten and dairy foods are perfect examples.

There are a number of botanicals that you can treat your liver to. Milk thistle (Silybum marianum) protects liver cells. Dandelion root, a classic bitter herb can be taken as a tea or latte, and stimulates bile production as well as bile action. Rosemary is another herb that stimulates bile production. Both young milk thistle leaves and dandelion leaves (picked from your garden) can be steamed like spinach or added to salads.

There are many wonderful Homeopathic remedies such as Chelidonium, Dioscorea, Nux vomica and Lycopodium amongst many others, used to successfully relieve the symptoms of gallbladder attack as well as to redress a dysfunctioning liver and gallbladder and prevent more gallstones developing.

If you find you get mild pain after eating fatty foods you could take the digestive enzyme lipase to help digest the fat. But, if you provide extra enzymes as a supplement over a long period, and your body is no longer required to manufacture them at all, it may cease making them altogether. It is far better to improve the health of your body so that it is able to more easily make the enzymes it requires itself. In the long run it is the healthier outcome.

 Supplementing with lecithin is one easy way to dissolve gallstones. Make sure it comes from sunflower or non-GMO soy. The digestion of lecithin requires large amounts of bile, and in the process hardened gallstones are also dissolved. Taking even one gram of lecithin three times a day has been shown to increase the concentration of lecithin in the bile. Taking more (up to ten grams) produces even greater increases.

Lastly, increasing exercise and stretching can help prevent gallbladder disease.

Raw turmeric - a powerful antioxidant and anti-inflammatory
Raw turmeric – a powerful antioxidant and anti-inflammatory

Disclaimer.

All information and opinions presented here are for information only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before trying any of the treatment suggested on this site. 

Source articles:

http://www.livestrong.com/article/535096-foods-that-increase-bile-flow/

http://foodmatters.tv/articles-1/how-to-prevent-gallstones-with-everyday-foods

http://www.naturalnews.com/038571_gallstones_prevention_foods.html#xzz2HHGadpLN

http://www.betternutrition.com/gallbladder-function-nutrition/columns/askthenaturopath/1016

http://www.detoxyourgallbladder.com/gallbladder-function/

http://www.bodyandsoul.com.au/health/health+advice/what+does+a+gall+bladder+dor,18591

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Avoid Toxic Chemicals In Your Skin Care Products – Here’s How

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You are told all the time that it is essential to be careful what you put into your body. Most people know that they need to watch out for chemical additives and toxins in their food. But it is just as important to be careful about what you put onto your skin.

Your skin is capable of absorbing 1-2kg of what is put on it! Skin care, hair products, sunscreen, cosmetics, hand cleaners – the chemicals in all of these are absorbed through the skin and into your bloodstream where they can then be taken to anywhere in your body.

If you stop and think about what this means it gets quite scary. Why? Because all the regulations about labeling these products are very sketchy. As well, enforcement of accuracy and truthfulness about ingredients, or effectiveness of the product, in both the labeling and in the marketing, is pretty well non-existent. Many countries don’t even require that manufacturers list all the chemicals that have been added. Terminology is misleading. Claims of fantastic results don’t have to be proven until the manufacturer is taken to court, and that rarely happens  because who has the money to sue the giant skin care companies. Basically, there is no way of knowing the details or the truth about what the products do, if anything, and what is in them.

This means that a product that is labeled as “natural” or “organic” could easily have nasty and quite toxic ingredients in it without you even knowing it.

Here in Australia cosmetics don’t have to have the ingredients listed on the product or the packaging – they only need to be displayed at the point of sale, and that can just be on a slip of paper, or the shelf label. Seriously, how many people can read the label in the shop and remember what all the long, unpronounceable chemical names are, and which ones are harmful. This is pretty serious given that many women wear make-up every day.

Most people are receiving far more than safe quantities of these toxic or questionable chemicals on their skin and into their bloodstream every day. Using the fictional chemical’x’ here is the reason why. The levels of chemicals that are deemed to be ‘safe’ in a product are calculated with that product in  a stand-alone scenario. That is, this particular amount of chemical ‘x’ in this single product, is regarded as within the safe guidelines if it is absorbed into the body. However, chemical ‘x’ will then be used in product after product. Given that most women use an average of twelve personal and cosmetic products each day, and most men use an average of six, you can see that the amount of chemical ‘x’ they are putting into their body is way in excess of the amount deemed safe.

THE CHEMICAL MAZE by Bill Statham
THE CHEMICAL MAZE by Bill Statham

This little book turned this whole dilemma right on its head for me. It is small enough to sit in the bottom of my shopping bag and lists all the additives you are likely to find in foods, skin care and cosmetics. Beside each additive it tells you what products it is normally added to, why it is added to the product, whether it is benign, harmful or very harmful, and what effects it normally has on the body. Pretty comprehensive!

If you carry this little gem when you are out shopping you won’t have to remember the confusing names of dangerous chemicals. For anyone who is near my work I always carry a few for sale, but otherwise you should be able to order online.

It is a real eye opener to read that a chemical added to make a skin care product feel more moist as it is applied actually dries out the skin. It is amazing how many chemicals added to skin care and cosmetics cause dermatitis, flaky scalp or other skin problems!

You can read about some of the worst additives here, but chances are not great that you will remember their names when your’re at the cosmetic counter.

Let’s hope that as more and more of us start to demand accurate information these deceptions will start to stop, but in the meantime, let’s get informed and bring about change with our shopping dollar.

“I was blessed to come across The Chemical Maze as a teenager and have always bought the updated editions of the book. Bill’s knowledge is incredible and I respect him, his work and his commitment to making a difference to others.”                     Miranda Kerr xxx

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The Sweet Story Of Natural Sugars

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Sugar is seen as one of the worst foods we consume these days.
Sugar is seen as one of the worst foods we consume these days.

Sugar has become our best friend, the one we hold the dearest to our heart. We add it as a sweetener to our coffee, it is hidden in pretty well all processed foods and it has become something that it is virtually impossible to avoid unless we are preparing all our foods from basic, raw, fresh ingredients ourselves.

With the rapid rise in weight for a large part of the population, and widespread concern about chronic disease that is connected with obesity, many people are now searching for alternatives to sugar as part of a general clean-up of their diet as a whole. In the campaign to deal with the obesity epidemic there have even been calls to have sugar consumption regulated by placing a tax on it. These days refined sugar is regarded as one of the worst foods around.

When it first appeared in Europe courtesy of the Arab traders, sugar, like many of the new exotic foods was a luxury enjoyed only by the wealthy. But ironically it is the wealthy who are now more able to avoid sugar, because they are able to avoid the cheap, processed foods, which are made with large quantities of white sugar added.

Paradoxically, given the rise in obesity numbers in Australia, sugar consumption in Australia has fallen. In 2011 the average Australian still consumed 42kg of sugar per year, or 800gm (nearly a kilo!) each week. This figure can be compared favourably to the 57kg that was consumed back  in 1951, a significant drop over 60 years, but nonetheless, still a large amount of sugar. In both the USA and Australia, 22 teaspoons of sugar are consumed on average every day. But in the USA sugar consumption, as well as obesity rates, has risen. In the UK consumption is closer to 16 teaspoons of sugar a day, or 1.25lbs a week. Most people by now have seen the TED video by Jamie Oliver where he demonstrates just how much sugar from milk alone is consumed by a child in USA before they reach school. Remembering that it is even more than this in Australia and the USA, it is indeed cause for alarm.

One very simple way to make change in your diet is to address both the quantity and the types of sugars that it contains. Artificial sweeteners are not really the answer. While they are simple to use and have been used extensively throughout the processed food industry to create the ‘low-fat’ and ‘light’ ranges of foods they pose a number of problems when you use them. Aspartame for instance, marketed under a number of brand names, has been linked with cancer and connected to all sorts of other problems.

THE BAD: MORE ON ARTIFICIAL SWEETENERS

One of the problems with artificial sweeteners is the lack of studies into the long-term effects on the human body. This can often be a problem with research studies. So many new chemicals have been introduced into our lives during the last seventy years but it is only now that we are starting to see some of the long-term effects those chemicals have on our health. It is only now that repeated disease trends amongst the people who have used those chemicals over a long time are becoming apparent. In many ways the users of the chemicals in the community are unwittingly the chemical trial-ers

ASPARTAME is 180 times sweeter than sugar. It is made by bonding two amino acids, phenylalanine and aspartic acid, and a methyl esther bond. When these break down in your body wood alcohol, a poison, and formaldehyde (highly toxic) are formed. Although the amino acids are found in food, and are normally safe, in aspartame they occur in  huge quantities, far greater than they ever do in food. When they get in the body they act as a neurotoxin – they attack your cells, including the brain cells, overstimulating them, just like MSG does. They can lead to birth defects, cancer and weight gain (yes, that’s right, weight gain!)

SACCARIN is 300 times sweeter than sugar. But this artificial sweetener can cause allergic reactions if you have a problem with sulfa drugs.

CYCLAMATE is 30 times sweeter than sugar. It is allowed in Australian foods, although banned in USA because there are risks of chromosome damage and bladder cancer.

SUCRALOSE is a synthetic chemical. Because of the way it is made, your body is not able to break it down so it passes straight through. Or it should! But studies on animals showed that some sucralose was absorbed by the gut and resulted in anaemia, infertility, calcified kidneys, abortions, even death. There has only been one tiny study of the effects of sucralose on humans, and that study only lasted four days, not long enough to guage any long-term effects on the human body.

THE GOOD: OTHER ALTERNATIVES

More recently a new breed of sweeteners has hit the shelves which offer better options to the health conscious.

STEVIA is probably the most prominent. It comes from the herb Stevia rebaudiuna from Paraguay in South America. It is up to an amazing 300 times sweeter than sugar so you need to only use very little. There is actually some research that suggests that stevia may decrease blood glucose levels, without resulting in hypoglycemia. With zero calories and no glycaemic impact it can be used by diabetics. The natural herb seems to be a perfect substitute for sugar.

In Australia it is becoming more common to see stevia used as a sweetener in many foods. In the USA however, it has not been granted approval in its natural state as a sweetener. Ironically though Coca Cola and Pepsi were both granted approval for their own processed version of Stevia which they manufactured to add to their diet drinks. It seems absolutely crazy that a chemical version manufactured in a lab gains approval when the natural herbal cannot.

One of the disadvantages of Stevia is that it sometimes has a slight bitter aftertaste. The aftertaste is only a problem for some people and should not be enough to put you off using it. You may find the liquid form is better if this bothers you.

You can buy stevia in health food stores and grocery stores. Be careful when buying it and make sure to read the label. I found the ‘Natural Stevia’ on the supermarket shelf was mixed with aspartame making it an obviously undesirable product.  Sometimes you can also get the green leaf which is better for you.

Stevia (sugar substitute) cuttings doing well
Stevia (sugar substitute) cuttings (Photo credit: hardworkinghippy)

COCONUT PALM SUGAR is a sweetener that is, deservedly, gaining popularity right now. Coconut sugar is nutritious with a low glycaemic score, so unlike processed white sugar, it won’t give you a ‘high’ followed by a crash. It has a rich flavour, a bit like brown sugar, and can be substituted directly for sugar, spoon for spoon.

Although the trade in palm oil is having a detrimental effect on the orangutan population, it is worth knowing that palm sugar comes from a different species of palm to the one that is widely planted in the cleared forest areas inhabited by the orangutans, the one that is used for palm oil.

The sugar is extracted from the harvested flowers. The trees live for twenty years and provided that enough flowers are left on the tree for pollination to ensure future crops, it is regarded as a very sustainable crop, one that can be grown anywhere and one that provides small communities with a cash income. This species of palm tree is particularly useful in areas where the soil is degraded as they restore otherwise damaged, compromised soils and they require very little water or soil nutrients.

LUCUMA POWDER is an excellent source of nutrients. It originated in the highlands of South America. Lúcuma is a large sweet fruit which contains fibre as well as good levels of beta-carotene, iron and vitamin B. It has a low sugar content but is sweet, with a taste similar to maple syrup.

MANUKA HONEY or RAW HONEY has been used as a sweetener for generations. As well as being a delicious sweetener it has wonderful health benefits. Its properties as an antibiotic, antifungal and antimicrobial meant it was traditionally used to treat a wide range of ailments, particularly when there was infection present. Rich in phytonutrients, including antioxidants, minerals, vitamins, amino acids, enzymes and carbohydrates, raw honey is a Superfood.

BUT you must be careful with your honey…I am not talking about any old honey off the supermarket shelves which has been processed and contains few nutrients. This is MANUKA or RAW HONEY we are talking about here – search it out. And limit the quantity you use.

XYLITOL is one of the sugar alcohols, along with erythritol, isomalt, lactitol, maltitol, mannitol, sorbitol, which are derived from the sugar found in fruit. Sugar alcohols are absorbed by your body slowly and so can pass through the whole gut before they have been totally absorbed. Unlike stevia, xylitol does contain calories, but far less than what is found in sugar. Many love it because it can substituted directly for sugar, one spoon of xylitol for one spoon of sugar, it has no aftertaste, and only about a third of the kilojoules of sugar but tastes just as sweet as sugar.

I know many health practitioners who recommend xylitol. But because it is not well absorbed, it can cause dramatic abdominal cramping, bloating and diarrhea in certain people, and for the sensitive this may be severe and it may occur after just one single  teaspoon. Also, although it is made from plants – birch bark, corn or sugar cane fibre, in order to bring about the change from the fibrous plant state to the white grains it requires a deal of processing which involves using man-made chemicals including amongst others, sulfuric acid and phosphoric acid. It’s worth noting that xylitol is toxic to dogs, so make sure you don’t feed meal scraps that were made with xylitol to your pet.

Some other natural sweeteners include:

Maple Syrup is often used in place of honey. It contains reasonable amounts of the trace mineral manganese as well as some zinc. I love maple syrup, one of my favourite natural sweeteners. But make sure to buy the real deal – organic maple syrup. Some of the stuff around is just sweetened and coloured water.

Brown Rice Syrup contains some manganese, magnesium and zinc but is highly refined. One good thing though is that it is usually organic, and all natural. There were reports last year that brown rice syrup contains arsenic so you may want to avoid it.

Agave Syrup is made from the juice of the succulent agave plant which is heated, filtered and hydrolyzed to make the syrup. This syrup has an extremely high fructose content

But when it comes down to it even though these are natural sweeteners they are still basically sugars. If you really want to get healthy and reduce your risk for diseases like cancer, heart disease, obesity or diabetes then it really boils down to reducing your craving for, and consumption of sugar.

Most foods that are highly sweetened are not those that are the most healthy anyway, usually they are high in carbohydrates and fat. If you really want to get healthy you need to tame that sweet tooth. Cutting out sweeteners breaks the sugar craving cycle that sets up in your brain every time you eat sugar (or other sweet food). Once you stop eating sweet food even though you may suffer intensified cravings initially, you will very soon find that you don’t miss it because you have broken the cycle and stopped the craving for sugar. The other positive is that your taste buds become more sensitive and you will start to really taste the natural sweetness in foods like fruit a lot better.

What is your favourite natural sweetener?

Manuka honey is a wonderful natural sweetener, just don't have too much
Manuka honey is a wonderful natural sweetener, just don’t have too much

Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care
provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

Click to access Green%20Pool%20Report%20Media%20Release.pdf

http://scepticalnutritionist.com.au/?p=514

http://www.livestrong.com/article/500273-sugar-vs-sugar-alcohol/

http://articles.mercola.com/sites/articles/archive/2011/10/08/the-4-best-and-3-worst-sweeteners-to-have-in-your-kitchen.aspx

http://en.wikipedia.org/wiki/History_of_sugar

Xylitol: Should We Stop Calling It Natural?

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The Good Oil

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Olive oil from Imperia in Liguria, Italy.

It has long been held that fat is bad for you, all fat that is. But in fact not only are there many fats that are not bad for you, many are very good for you, and you will actually be less healthy if you are not getting enough of the right kind of fat. Good fats promote a healthy and well-functioning cardiovascular system, a healthy nervous system and are useful for maintaining weight. They help to both protect and maintain good clear skin and healthy hair, support your immune system, can help regulate blood sugars, your thyroid,  and even protect against cancer.

Most people know that olive oil is regarded as a healthy oil but there are whole new breed of oils available that may be better choices, particularly when it comes to using oil for cooking.

There is a temperature reached during cooking with oil called the smoke point, which is the point at which the oil is compromised, both in taste and nutritionally. Bluish smoke starts to rise as the oil is close to burning. It is the temperature where the oil starts to break down chemically, and it varies from one oil to the next, depending on whether it has been refined or not and the extent of refining, as well as the origin of the oil. When the oil breaks down it creates trans fats. Oil that has been damaged by overheating is bad for you because it is chock full of free radicals, which we already know are the basis of disease . Any oil with a low smoke point should not be used for cooking at all.

Before we go on to which oils are best for which purpose it’s worth knowing that there are three different types of oils – monounsaturated, polyunsaturated and saturated. Some oils contain more of one type than another and it is important to know which is which. For a long time the advice has been that saturated fats are bad for you and polyunsaturated are good for you. But it is not as straight forward as that.

Many oils today are refined. Refined versions of the oils have a higher smoke point but they are REFINED, which means that chemicals and high heat were used in the processing to extract the oil, which drastically damages the nutrients, rendering them harmful. Hydrogenated vegetable and seed oils are man made and you need to avoid them. You may know these better by their other name – trans fats.

Extra-virgin oils traditionally came from the first pressing of the fruit, seed or nut, but now the term is more likely to mean the oil is ‘pure’. These days cold-pressed oils are unlikely to actually have been pressed, and cold-extracted is a more accurate description. The oil is extracted using centrifugal force and very low heat, about 28-30C, low enough not to damage the oil. The speed at which the oil is extracted helps to preserve the antioxidants.

The stability of the oil is the important factor when it comes to heating the oil during cooking, particularly extra high heat used to fry. Saturated oils are the most stable, mono-unsaturated are pretty stable, and polyunsaturated are the least stable. Polyunsaturated oils are the worst to cook with – including safflower, sunflower and canola. These polyunsaturated oils contain lots of omega 6 fats which when damaged, form artery clogging trans fats. They also cause many other serious health problems.

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So how do you know which oils are best for what?

It all depends what you are going to use the oil for. If it for dressing a salad then you would look for one with a nice taste, but if you want to cook with it you would need to carefully consider whether the oil will stand up to the heat. If you will be frying food, then the oil needs to have a high smoke point.

It is better to select oils that are unrefined as they are going to have more nutrients and less additives so will be healthier for you. It’s not worth buying cheap oils as in the long run they will cost you with your health. Generally, the pricier the oil the more likely there was care taken in the manufacture.

Here is the lowdown on some of the better edible oils you can use in your cooking.

COCONUT OIL

Coconut oil is almost all saturated fat, and so has been the most maligned and misunderstood oil for a long time, but it is actually one of the healthiest oils, a nutrient packed superfood. The love affair with coconut keeps growing every day and you can read lots more about this wonderful oil right here.

It has a high smoke point, 180ْC (350ْ F) and is very shelf stable and is the very best choice when you want an oil that is stable even when it is heated. In addition coconut oil also promotes heart health, helps maintain stable cholesterol and even helps you to lose weight.

Coconut is almost entirely saturated fat, but unlike the saturated fats you find in animal products coconut oil is not absorbed the same way by your body and so does not pose the same problem to your health. It is rich in medium chain fatty acids (MCFAs). These are easier for your body to break down and digest, they put less stress on your digestive system and body organs, they are immediately converted into energy in your liver rather than being stored as fat, and they stimulate your metabolism to help you lose weight. Long chain fatty acids, LCFAs, do not have these benefits and are more difficult to digest. Coconut oil is converted to energy like a carb but without the insulin spike effect in your bloodstream of carbs. It doesn’t get stored in the body – your body either uses it or gets rid of it. One special feauture of coconut fat is that 50% of the fat is lauric acid which has wonderful health promoting qualities and is able to destroy virus and bacteria.

AVOCADO OIL

Avocado oil has a high smoke point – 200 degrees C, so you can use it to cook at very high temperatures without compromising the properties of the oil. It has been proven to fight heart disease and effectively lowers bad cholesterol (LDL), helps with diabetes, cancer, skin and hair problems. It contains a healthy beneficial balance of omega-6, omega-3, and omega-9 fats as well as the antioxidant vitamin E. The vitamin E level will be higher in cold-pressed versions as they will have undergone less oxidation. Avocado oil is also used frequently in skin creams as a moisturizer.

MACADAMIA OIL

I recently saw macadamia oil referred to as the ‘new olive oil’. But I actually think it is better. It is about 80% monosaturated (good) fat and is one of the healthiest oils available for cardiovascular health, much higher than olive oil. It has a high smoke point at 220ْ C (430ْF) which makes it a healthier oil to use for cooking. It is 85% monounsaturated fats and has a two year shelf life.

Here is why this All-Aussie nut is so good for you. It enhances heart health, helps to reduce the build up of plaque and prevents atheroschlerosis, reduces the risk of heart disease, helps with blood sugar regulation for diabetics, and helps your nervous system function well.

Unrefined avocado, macadamia or coconut oil are all healthy choices
Unrefined avocado, macadamia or coconut oil are all healthy choices

WALNUT OIL

The smoke point of unrefined walnut oil is 180ْ C (350F), slightly lower than either coconut or macadamia oil, and easily damaged at high temperatures, so one to avoid for frying. It has a nutty flavour and is great in salads and smoothies. Unrefined walnut oil contains high levels of monounsaturated oils such as omega 9 which keeps your arteries supple and helps prevent atherosclerosis and heart disease. It is also high in omega-3 and omega-6 to reduce inflammation, and to lower the risk of blood clots and erratic heart rhythyms. Research from Penn State University showed that wanuts and walnut oil could maintain healthy blood pressure even during stressful times. It is an excellent source of vitamins B1, B2, B3 and vitamin E. It can help prevent eczema and alleviate other skin problems. It is one of the best sources of antioxidants of the tree nuts.

OLIVE OIL

Olive oil is indeed a healthy oil but not when it comes to cooking. It is a monounsaturated fat which makes it more stable than polyunsaturated fats, but on a cellular level it is not so stable and has been associated with increased risk of heart disease and breast cancer when it is heated. But, it is a great oil to include in an unheated state. The smoke point varies depending on how olive oil is made. Extra Virgin olive oil is 160ْ C (320F). Virgin is higher at 220ْ C (420F) and extra light 240ْ C (470ْ F). The rise in smoke point corresponds to how refined the oil is – the less refined the lower the smoke point. Extra virgin olive oil is a very perishable oil and can go rancid quickly, every time it is exposed to the air it oxidizes.

My choice for high heat cooking is avocado, macadamia or coconut oil. But as usual be careful of the quality. Most commercial oils are refined and contain chemicals from the processing so watch out for cold pressed and extra virgin oils. It’s especially good if it is in a dark jar as this helps protect the oil from light damage.

Remembering that the smoke point for each variety of oil is variable, and that it is always better to avoid refined oils, here is a rough guide for a few oils.

Unrefined Oil Type

Smoke Point Centigrade

Smoke Point Farenheit

Unrefined Canola, sunflower, safflower,

160

225

Unrefined peanut oil

160

320

Extra virgin olive oil

160

320

Walnut oil, unrefined

160

320

Coconut oil, unrefined

180

350

Macadamia

200

390

Avocado

190-200

375-390

Refined Oil Type

Canola, sunflower, safflower, refined

220

430

Virgin olive oil (refined)

220

430

Extra light olive oil (refined)

240

460

Walnut oil, semirefined

200

390

Coconut oil, refined

230

450

Rice bran oil

250

480

Peanut oil

225

440

Before I finish, just a quick word about RICE BRAN OIL which has appeared in Australian shops over the last few years. Promoted as a ‘Natural Oil’, it is not quite as natural as you would think, and is a good example of how advertising may be misleading. It has a very high smoke point, no additives listed, and the makeup of rice bran oil sold here in Oz is 47% monounsaturated, 33% polyunsaturated and 20% saturated, so it would seem a reasonably healthy choice.

However, rice bran oil is a refined oil that comes from Thailand. It is subjected to very high temperatures and chemicals during processing. It is not a cold pressed oil, like olive and some of the nut oils. On the bottle the oil it is labeled as extra-cold filtered, which is a manufacturing process that results in the removal of the saturated fats, and is not the same as cold-pressed or cold-extracted.

So go ahead and enjoy your oil, just make sure you are selecting The Good Oil.

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Disclaimer.

All information and opinions presented here are for information purposes only and are not intended as a substitute for professional advice offered during a consultation. Please consult with your health care provider before following any of the treatment suggested on this site, particularly if you have an ongoing health issue. 

Source articles

http://articles.mercola.com/sites/articles/archive/2010/10/22/coconut-oil-and-saturated-fats-can-make-you-healthy.aspx

http://www.whfoods.com/genpage.php?tname=george&dbid=56

http://www.naturalnews.com/031801_avocado_oil_healthy_fats.html

http://www.livestrong.com/article/481198-is-walnut-oil-healthy/

http://www.medicaldaily.com/articles/870/20100804/seven-great-benefits-of-walnut-oil.htm

http://foodmatters.tv/articles-1/what-oil-is-best-to-cook-with-and-which-oils-should-never-be-heated

http://www.naturalnews.com/004653.html

http://www.naturalnews.com/010125.html

http://macadamias.org/pages/health-benefits

http://changinghabits.com.au/_blog/Changing_Habits/post/rice-bran-oil–the-healthy-alternative-or-so-you-think/