Tag Archives: diet

Iodine: Do You Need This Essential Micronutrient?

March 27, 2014 happyholistichealth 2 Comments

One essential trace element that not many people ever think about is iodine. It is essential to many of the functions of your body. But many Australians are deficient in iodine. And not just Australians, as in fact it is thought that up to 40% of the world population is getting insufficient iodine.

Iodine can be found throughout the organs of your body. Highest concentrations occur in the thyroid gland and it is also found in the ovaries, skin, saliva, breasts and gastric glands although it can be detected in every organ and tissue.

In the thyroid gland, iodine along with the minerals zinc and selenium is essential for the production of thyroid hormones, particularly thyroxin. These thyroid hormones directly control the body’s metabolic processes, which in turn have significant influence on many of the body’s organs and processes including heart rate and blood pressure.

When iodine levels are too low the thyroid is unable to produce sufficient levels of hormones and you start to experience a range of symptoms such as lethargy, sleepiness, depression, intolerance to cold, dry skin, slow digestion, goiter, weight gain and slower mental faculties.

Health Benefits

Iodine has so many health benefits and iodine deficiency has been linked to goiter, hypothyroidism, obesity, cognitive impairment, heart disease, psychiatric disorders and cancer. It also causes impaired mental and physical development.

Iodine helps prevent the storage of excess calories as fat, assists in the removal of toxins and aids in the utilization of other minerals. It strengthens the immune system and maintains healthy tissues throughout the body.

Addressing iodine deficiencies has been found to very effective in the treatment of goiter, ovarian cysts, uterine fibroids, fibrocystic breasts, hypertension, obesity and diabetes.

Food Sources Of Iodine

As it became apparent that more and more people were suffering from an iodine deficiency, an attempt to address the growing problem was made by fortifying a certain range of foods with iodine, including basics like bread and milk. Since 2009 iodine has been added to bread, and prepackaged bread required to list iodised salt as an ingredient.

Although iodine it is a fairly rare mineral it is present in a number of foods. The best sources are marine plants such as spirulina, seaweed like kelp, nori, dulse or kombu and shellfish. Make sure that any produce from the sea is harvested from uncominated waters.

While iodine is found in abundance in the sea it is not as prevalent in soil, and due to the toll that modern farming practices have taken means that most soils contain extremely low levels of iodine, along with many other minerals vital to good health. This transfers to low levels of iodine in crop foods. Unfortunately, the amount of iodine found in foods is completely dependent on the amount there is in the soil

Baked potatoes are a great source of iodine. Some other vegetarian sources are eggs, milk, garlic, lima beans, swiss chard, sesame seeds, soybeans, turnip greens and spinach.

Prior to the 1970’s milk was one of the foods that contributed most iodine to the diet but since the 1990’s the amount present in milk has dropped to about half due to changes in dairy processing practices.

Iodised salt was one food that provided many with daily iodine. But with firstly the awareness of the relationship between high salt intake and hypertension, and now a growing awareness of the problems with all highly processed foods including salt, consumption of this source of iodine has dropped off significantly.

If you are trying to avoid conventional salt you could replace it with Himalayan Salt in moderation, which is a viable alternative. Half a gram contains 250 micrograms, 150% of what the body requires each day.

To combat iodine deficiency dried seaweed is the food to head for. Just seven grams supplies 4,500 micrograms of iodine – 3000% of your daily requirement. Rather than having this much at one meal eat smaller quantities more frequently to maintain a regular supply.

Food Iodine content (µg* per 100g)

Oysters                                                                        160
Cod                                                                              99
Sushi (containing seaweed)       92
Tinned salmon    60
Bread (made with iodised salt)    46
Steamed snapper       40
Prawn 35
Baked turkey breast 34
Navy beans (1/2 cup)                                           32
Plain yoghurt                                                         31
Baked potato (1/2 medium) 30
Boiled eggs (2)                                                          24
Cheddar cheese                                                      23
Eggs                                                                              22
Ice cream                                                                    21
Chocolate milk                                                         20
Tuna, canned                                                            18
Canned corn                                                               17
Flavoured Yoghurt                                                   16
Regular milk                                                              13
Tinned tuna       10
Strawberries                                                               10
Bread (without iodised salt)                                  3
Beef, pork, lamb                                                     <1.5
Tap water (varies depending on site)          0.5-20.0
Apples, oranges, grapes, bananas              <0.5
* micrograms
Source: http://www.nutritionaustralia.org/national/resource/iodine-facts

Don’t forget that you may eat substantially less than 100grams of some of these foods so you need to consider just how much iodine there actually is in the food you are eating.

How Inadequate Iodine Intake Affects You

Perhaps the most obvious, but least dangerous manifestation of iodine deficiency is goiter, a swelling of the thyroid gland which manifests as a swelling in the neck and around the larynx. Treating goiter with iodine during the first five years usually ensures that the thyroid does not suffer permanent damage.

It is well known that micronutrient deficiencies are known to affect the development of intelligence and iodine deficiency can certainly be included as one. Inadequate iodine has a significant effect on cognitive function, affecting memory.

Although iodine is recognized as a major requirement for thyroid health, it also plays other important functions including boosting the immune system, by increasing antioxidant activity.

Iodine is widely used to treat fibrocystic breast disease. It has been shown in studies to shrink caner cells when injected directly into the cells. It is essential in the prevention of thyroid cancer. It assists with flushing out chemical toxins including fluoride, lead and mercury.

Deficiency in children not only causes lower IQ but also creates issues with learning and concentration. It can be an ongoing issue when intake is too low.

Iodine is Required for Reproductive Health

Iodine offers lots of assistance to the reproductive organs. Sufficient levels are crucial to ensure fertility initially, as well as during pregnancy to prevent miscarriage or stillbirth, and to prevent neorologic and cognitive conditions in the baby. Severe deficiency during the pregnancy can lead to the following problems:

Miscarriage during the first trimester, or stillbirth
Gestational hytertension
Birth deformities
Neurological defects in the baby causing irreversible brain damage – cretinism, intellectual difficulties, hearing loss and speech difficulties, short stature, deaf mutism, dwarfism

Iodine passes into the breast milk in large quantities and nursing mothers need to maintain their intake of iodine in order to prevent iodine deficiency themselves.

What Can Cause Iodine Deficiency?

There are a number of factors that can lead to iodine deficiency including:

Low amounts of iodine in the diet

Selenium deficiency
Pregnancy
Radiation exposure
Smoking tobacco
Alcohol
Oral contraceptives

Some Deficiency Clues

Here are some symptoms that could provide the clue that you are not getting enough iodine. If you suffer from these symptoms consult your health care practitioner:

Dry mouth
Dry skin, reduced sweating
Hair loss
Reduced alertness, poor perception, lowered IQ
Fibromyalgia, pain, fibrosis
Scar tissue, nodules
Frustration
Depression
Abnormal weight gain
Reduced fertility
Constipation
Fatigue

A word of caution if you live in an area where fluoride is added to the water supply. There have been studies which question the validity of fluoridation of drinking water because there is a link between excess fluoride ingestion and thyroid disease. The incidence increased where water was fluoridated as the fluoride inhibits the action of the iodine. It may be something worth thinking about if this applies to you.

Iodine supplementation is one place where you can get too much of a good thing. There are potential risks to taking too much iodine. Doses over 2,000mg a day are dangerous especially if you have kidney ailments. Too much can easily lead to subclinical hypothyroidism – ironic when you consider that hypothyroidism is often linked to iodine deficiency. Sourcing iodine from foods may be preferable to taking supplements.

Iodine is certainly one supplement where you need to make sure you achieve a healthy balance.

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 following any of the treatments suggested on this site, particularly if you have an ongoing health issue.

Source articles

http://www.nrv.gov.au/nutrients/iodine.htm
http://articles.mercola.com/sites/articles/archive/2013/06/29/iodine-deficiency-risk.aspx

Iodine: Benefits, Recommended Intake, & Side Effects

https://www.lef.org/magazine/mag2011/oct2011_The-Silent-Epidemic-of-Iodine-Deficiency_01.htm
http://bembu.com/iodine-rich-foods

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Stevia – The Key To Kicking Your Sugar Habit

January 22, 2014 happyholistichealth 2 Comments

Kicking the sugar habit is easier said than done. For some people even making the decision to get rid of sugar from their diet is beyond thinking.

One of the biggest health pushes of 2013 was to encourage both us and food manufacturers to dramatically cut back the amount of that ‘giant nasty’ sugar that we consume. Suddenly it seemed that the finger was pointed squarely at sugar as the primary culprit behind one after another health problem.

We all know that too much sugar is bad for us. But most of us don’t really know why, or how much too much actually is. But it seems that many of us have now picked up on the message that it could be that ANY sugar is bad for us.

But actually removing sugar and sweet foods from what you eat is another matter altogether. Only last week someone was talking to me about their New Year resolutions and breaking their bad habits. “I really need to lose weight” she said “but I don’t think I’m quite ready to say good bye to sugar”. And therein lies the problem that the majority of Australians, and probably most other Westerners face. They love their sweet food and they know just how hard it is to say goodbye to it completely.

Add to this reluctance the fact that sugar is addictive, and the resolve to abstain dissolves.

It is not just about deciding to give up sugar. It is also about breaking the physical effects of sugar. As with any other addiction, sugar metabolism sets up a chemical reaction in the brain as well as the body. Within the brain, glucose from metabolized sugars causes a higher release of dopamine and opioids.

Dopamine is often called the ‘feel-good neurotransmitter’. But while it may make you feel good, the release of too much has many health consequences. Many addictive drugs including nicotine, cocaine and methamphetamine also cause increased levels of dopamine to be released in the same way that sugar does. The opioids released by sugar metabolism also make sugar hard to beat by playing a part in the withdrawal symptoms.

HOW SUGAR AFFECTS THE BODY

One health problem where sugar plays a part is ADHD /ADD. Although sugar is not thought to cause ADHD, it does raise levels of dopamine. Increased levels of dopamine have been shown to lead to high activity level and impulsive behaviour in the person. So it seems that when parents notice behavioural changes in their child after eating sugar, they may be seeing the dopamine effect.

During 2013 it was suggested that sugar should be included amongst the big three causes of high cholesterol. The other two being trans fats and stress. It was thought that saturated fat was the main cause of high cholesterol levels but the question is now whether it may be sugar instead. At present this remains a controversial topic.

SUGAR AND ILL HEALTH

Here are some of the many illnesses that sugar is known to either cause or where it plays a significant role or aggravates the symptoms of illnesses:

Diabetes
Obesity
Osteoporosis
Mineral depletion which interferes with the absorption of magnesium & calcium
Food allergies
Slows down your immune system
Increases your risk for cancer – as hypothesized by Dr Walberg
Heart disease
Behaviour problems – ADHD, ADD
Insulin resistance
Hypoglycaemia
Increased triglycerides
Reduces (HDL) high-density lipoproteins
Poor nutrition
Suppresses your immune system
Causes inflammation within the body
Causes a decline in tissue elasticity and function
Raises dopamine, serotonin and adrenaline levels and release
Lead to an acidic digestive tract
Arthritis
Learning disorders in children
Candida overgrowth

For more from this impressive list of 143 Ways That Sugar Ruins Your Health check out this list from Nancy Appleton.

MORE SUGAR PROBLEMS

Over time you become desensitized to sugar. The more you eat, the more effective your body becomes in absorbing it, and the more sugar you absorb the more damage it does. As well as becoming more sensitized to sugar you also become more sensitized to its toxic effects. But fortunately this sensitization to sugar can be decreased so you become less reactive to it, by taking a sugar holiday, even just two weeks off sugar can be effective.

Sugar is an expert at masquerading and is excellent at hiding in the foods you are eating. It goes by many names but an easy way to identify many sugars is to read the ingredient panel and take note of any ingredients that end in “ose”. Dextrose, lactose, sucrose, glucose, maltose – these are all just different forms of sugar, which when they are metabolized in your body all end up as the same thing, and all have the same effect on your body.

Remember that natural sweeteners, although better for you than white cane sugar because they are not so processed, all essentially become the same thing in your body, blood sugar or glucose. If you want to cut back the amount of blood sugar you cannot just replace one for the other.

WHAT CAN YOU DO?

The alternative is NOT to turn to artificial sweeteners. Diet soft drinks, artificially sweetened yoghurts, lo-cal, lo-joule or diet anything are most definitely a poor alternative choice when they contain artificial chemical sweeteners.

The chemicals such as aspartame that are used to sweeten “diet” or low-sugar foods are linked to all manner of health problems.

But there is one sweetening agent now readily available that is a good alternative to sugar, or to any other sweetener, and it is very safe.

That product is STEVIA.

Stevia rebaudiuna is a herb that comes from Paraguay in South America, where it has been used for centuries as a sweetener and a health tonic by the Guarani Indians.

The leaves of Stevia are intensely sweet. This naturally sweet extract is in fact up to an amazing 300 times sweeter than cane sugar, so you only need to use a tiny amount of stevia.

The thing that makes the use of stevia so attractive and exciting is that it does not cause an increase in blood sugar levels, in spite of being so sweet. Stevia allows you to enjoy some sweet foods in your diet without the health or weight issues that are caused by cane sugar.

By the way, stevia can used in cooking.

Occasionally some people find stevia has a metallic aftertaste but this seems to be related to the way the plant is processed. The plant leaves have no aftertaste. If you find this a problem it may be worth trying another brand of Stevia, or search out a liquid form.

Be very careful when you buy your Stevia. I was reading the ingredient of a product claiming to be stevia on the shelves at the supermarket and discovered that although the box was covered in the word “Stevia” in fact it was a mixture of stevia and aspartame!

Be careful to buy only pure Stevia. If you are concerned shop for it at a Health Food Shop. It is just as important to read the ingredient panel on foods that are sweetened with Stevia as it is any other to make sure there are not other artificial chemical sweeteners added as well.

SOME OF THE REPUTED HEALTH BENEFITS OF STEVIA

Lowers blood pressure

Provides sweetness without elevating blood glucose level

Research shows taking 1000mg a day of stevioside reduced blood sugarlevels after meals by up to 18 percent in people with type 2 diabetes.

Studies conducted at Mahidol University in Thailand showed stevia to have the following actions: Lowers blood pressure; anti-inflammatory; anti-tumour; anti-diarrhoeal; diuretic; immunomodulating

Currently further research is being conducted into the effects of stevia on diabetes.

So why not make the decision today to reduce your sugar and other sweetener intake and give stevia a go.

Have you tried stevia? Have you totally removed sugar and sweet food from your diet? Tell us about your experience in the Leave a Reply section below.

If you are local (Mitcham, Melbourne, Australia) you can pick up Stevia at Indigo Centre for Health & Wellbeing.

Disclaimer

Source articles

http://articles.mercola.com/sites/articles/archive/2008/12/16/stevia-the-holy-grail-of-sweeteners.aspx

http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

http://circ.ahajournals.org/content/106/4/523.full

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

http://www.cbn.com/cbnnews/healthscience/2012/october/cholesterol-myth-what-really-causes-heart-disease/

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

http://nancyappleton.com/141-reasons-sugar-ruins-your-health/

http://www.healthylife-healthyplanet.com/health-problems-caused-by-sugar.html

http://www.dailymail.co.uk/health/article-2356674/Stevia-First-natural-sugar-substitute-help-fight-obesity-diabetes.html

http://owndoc.com/pdf/Stevia%20new%20rural%20industry.pdf

Uncategorized

Junk it!

October 10, 2013 happyholistichealth 1 Comment

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.

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?

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

10 Things the Processed Food Industry Does Not Want You to Know (wakingtimes.com)
Nine reasons to never eat processed foods again (laceysorganics.wordpress.com)
Organic Junk Food is still… junk food (agricultureproud.com)

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Spirulina, The Supergreen Solution

September 13, 2013 happyholistichealth 11 Comments

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 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.

Disclaimer.

Holistic Health, Stress & Overwhelm, Uncategorized

Antioxidants: The Rainbow Connection

January 16, 2013 happyholistichealth 10 Comments

As I tossed my dinner in the wok tonight and marveled at the gorgeous array of colours, I was reminded of how bland the meals that I was served as a child always looked in comparison. They were always brown meat with some white (potato) and green (peas or beans) and maybe a touch of orange or red. The vegetables changed a little but always seemed to have the same look about them.

Today’s message in a nutshell is that when you always eat a ‘rainbow’ of fruit and vegetables with a naturally high color intensity you can be sure that you’re getting a wide range and good quantity of antioxidants.

Now, if all you want to know is the ‘what you need to do’ or you are too short of time today, then there you have it. Be conscious to always ‘EAT A RAINBOW’ and you will be sure to get a broad range of nutrients, including antioxidants, to help you combat free radical damage in your body.

But, if you would like to know ‘the why’ and the nitty gritty details, then read on

THE BODY”S DEFENCES

Cells need oxygen to metabolise vitamins and minerals, but when oxygen isn’t metabolized thoroughly it results in extra oxygen molecules hanging round which form free radicals. When you get a sudden rush of free radicals they cause a chain reaction that causes damage to the cells and leads to disease.

The body has its own antioxidant defence system of free radical scavenging enzymes but when there is too much stress put on us from our toxic environment and lifestyle our body gets overwhelmed by free radicals and we get sick. These scavenging enzymes need support from many minerals and vitamins that are not made by the body and must be gained from our food. Unfortunately, because there are so many stresses on the body from our modern world we now need far more antioxidants than were ever needed in the past.

WHAT EXACTLY ARE ANTIOXIDANTS?

Antioxidants are substances that remove potentially damaging oxidizing agents in a living organism. They are capable of neutralizing the effects of free radicals before they are able to cause damage in the cells and tissues of your body. They’re found in the form of vitamins, minerals, carotenoids and so on. Antioxidants have protective effects and can lower the risk of diseases such as cancer or heart disease.

There are a range of different antioxidants that act in different ways, and you can often tell which they are and what they will do by the colour of the food in which they occur.

There are over 4000 compounds with antioxidant properties – here are some of them:

antioxidant	colours	foods
vitamin C	various	oranges, citrus fruits, capsicum, mangos, kiwifruit, strawberries, blackcurrants
vitamin E	various	avocado, nuts, vegetable oils
beta-carotene	orange, yellow, green	carrots, sweet potato, mangos, apricot, pumpkin, cantaloupe
anthocyanins	red, blue	blueberries, cranberries, raspberries, dark grapes, eggplants, red cabbage
catechins	tawny, red	cocoa, red wine, green tea, chocolate
cryptoxanthins	orange	mangoes, red capsicum, pumpkin
lycopene	red	tomato, watermelon, guava, strawberry, pink grapefruit
lutein	yellow, green	spinach, corn, gold kiwifruit, leafy greens
flavonoids	various	tea, green tea, citrus fruits, apples, red wine
selenium	white	brazil nuts, seafood, sunflower seeds, rice
isoflavenoids		soy products, lentils, milk
lignans	white	flax seeds, sesame seeds, broccoli, curly kale, cabbage, wholegrains
manganese	red, green	nuts, berries, shellfish, legumes, leafy greens, sesame seeds, pumpkin seeds
polyphenols	green, red	thyme, oregano, rosemary, ginger, red wine
phenolic acid	various	apple, citrus fruit, oats

These are just some of the foods associated with antioxidants. Some of the best overall sources are berries, walnuts, sunflower seeds, pomegranates and ginger.

WHAT ARE FREE RADICALS?

Free radicals are molecules produced in our body as a result of our everyday life. They cause oxidative stress in the body and basically feed off other cells to survive. In fact, your body produces free radicals as a by-product of metabolism.

Your body also produces a limited number of antioxidants to neutralize them, but when your body becomes overloaded with free radicals caused by outside stressors it is unable to cope and succumbs to a variety of illnesses. The cells of your immune system are the most likely to suffer damage initially. You may not even notice the effects but left unchecked the DNA held within the cell eventually becomes the target of the free radical damage. DNA acts as the ‘command centre’ of your cells so when it is damaged there can be significant and far-reaching effects.

Free radical damage accelerates the aging process and fosters many diseases. These include cancer, heart disease, arthritis, atherosclerosis, Parkinson’s disease, Alzheimer’s, Multiple Sclerosis, Hypertension, Diabetes, cataracts, macular degeneration, and almost all chronic degenerative diseases. Ultimately the effect of free radicals is to shorten your life.

There are many factors in our life in addition to ageing and basic metabolism that can increase free radicals production.

The Western Diet creates a free radical bonanza! It is full of fats, processed foods, pesticides and chemicals, and with an emphasis on meat, dairy foods, sugar, processed ‘white’ grains, coffee and alcohol, that are all excellent free radical promoters. In addition it is deficient in fruits and vegetables, the source of antioxidants
The chlorine in the water we drink results in free radical production
The air we breathe is loaded with a multitude of pollutants, including tobacco smoke whether you actually smoke or not. We are surrounded by substances such as lead and asbestos and all these produce free radicals
Fats in the diet, in the form of trans-fats, animal and other forms of fats. Many people consume excess quantities of fat, with it contributing around 30% of western food intake. Simply put, the more fat you eat the more free radicals are produced, and some fats are worse than others
Pesticides are big producers of free radicals. They are found in large quantities in animal fat and present a significant free radical source if you are eating a meat-rich diet. These pesticides are stored in your body in fatty tissue. Non-organic fruit and vegetables also carry pesticides
Free radical producing chemicals are found in solvents, cleaning products, glue, paint and thinners, as well as perfumes, and even prescription medications.
Ionizing radiation from sunlight, X-rays or electro magnetic fields is another source. Body cells are very sensitive to radiation and even very mild exposure will set off the chain reaction within the cell.
Even mental stress, including anger and anxiety can increase the presence of free radicals.

So, this is just another reason to get your daily dose of pesticide and chemical-free, antioxidant-rich, RAINBOW of fruit and vegetables! Be conscious of the foods you need and take the time to enjoy the beauty of a colourful diet.

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.healingdaily.com/conditions/free-radicals.htm

http://www.naturaltherapypages.com.au/article/the_power_of_antioxidants#ixzz2HoOfDp34

http://www.naturalnews.com/024710_antioxidants_fruits_antioxidant.html

http://www.naturalnews.com/036992_antioxidants_best_sources_foods.html

Metaphysics, Nature's Rhythms

Spring Is Here – Detox Time

September 5, 2012 happyholistichealth Leave a comment

With the arrival of September comes the stirring of Spring down here in Oz. (For my Northern hemisphere followers there are also steps that you need to take to deal with the change from the warmth of Summer into the cool of Autumn and I will post some pointers for you next time). Doors and windows are thrown open at the first hint of a warm day letting light and air pour through rooms that have been closed up throughout the dark depths of winter. Second-Hand Shops are flooded with donations as cupboards are cleaned out and goods are discarded. Intentions are set and with the new mindset changes begin to happen. Dogs get walked more frequently, meals start to include more fresh, raw produce, gym programs are set and personal trainers are hired, and many people undertake a detox program to rid themselves of the winter “blahs” and get their energy surging and their bodies trim for the seasons ahead.

Your body’s natural detox system is awesome when it is functioning at full power. But when something breaks down, the toxins are simply not eradicated and build up inside you, stressing every system in your body and leading to lots of health problems that can include bad skin, allergies or arthritis.

At work this week I have begun the Spring Detox Programs and now is the time to consider starting these in your life also. Toxic overloads build up over time and obviously cannot be dealt with by simply eating fruit over a weekend. Also, doing only a juice fast or detox diet may cause more harm than good, as your metabolic processes will slow down dramatically, and this includes waste removal. The toxins within your body are stored in the fat cells. Increasing exercise without making any other significant changes can release these toxins into your system as the fat breaks down, but not necessarily adequately flush them out of your body.

To detox properly you need to put a number of things into place and commit to making long-term changes rather than just a 2-day or even week long quick-fix.

There are many ways that you can go about this.

First be honest about what you need to change. Do you smoke? Drink lots of coffee, or soft drinks, which also often contain caffeine, or worse, aspartame? Are you binge drinking, or drinking alcohol on most nights? Are you addicted to sugar or foods high in saturated fats? Are you too sedentary? Are you stressed? Even though you don’t take stress “into your body” it is still very toxic to all your body systems, particularly if it is ongoing.

So to create an effective detox you need to work with the natural body detoxifying processes. At the same time limit the amount of toxins you are exposed to so that you reduce the stress on your detox system, while also strengthening it at the same time.

The first line of defence against toxin overload is in limiting what you put into your mouth. This usually means giving up coffee, sugar, bread, milk alcohol and red meat, but if doing this stops you being able to detox in other ways then it won’t be all that good (although I always maintain even small steps are useful to a certain degree and sometimes the best way to get started). In spite of this, to effectively detox you do need to reduce the toxin intake from food. Eating only organic food is the best option but if it is not possible, at least try to always eat some selected organic foods. You also need to add foods to your diet that will stimulate the liver, bowel and kidneys so they work better, as well as foods that neutralize free radicals like berries, kidney beans, avocadoes, cherries, spinach, red cabbage, sweet potatoes, broccoli, green tea, nuts, ginger, cinnamon, turmeric and kiwi fruits to name just a few .

Here are 5 Great Springtime Detox Diets you might like to try. There are lots of “Top 10 Detox Food” lists around. This list suggests general food groups and this one specific food items, and both are great places to get ideas for changes you can make. But remember they are just a start and you should aim to expand on these lists.

Juicing is a another great way to get optimal health and well worth including in your nutrition plan. How often are you getting the 7-8 serves of fruit and vegetables you need every day, and do you know how big a serve actually is? Juicing offers a way to help you meet those requirements. You can add veges that you don’t normally eat and get a wider range of nutrients and also this means you are able to rotate your foods more. Here is a nice comparison of the different types of juicers available. Check it out before you get one. And then check out these good recipes to get you started. Celery, fennel and cucumbers are good veges to start with as they are easy to digest. You can add lemon or lime, cranberries or blueberries, or fresh ginger to boost your health and get a great flavour burst. As you get the hang of it you can add superfoods to your juice like Spirulina (my own fave “multi-vitamin” superfood), chlorella, barley grass and maca powder. Use organic veges and fruit, especially if they are one of the ones included on the “Dirty Dozen©” list . Also, drink the juice straight away as it is very perishable. If you need to you can store it for a day in the fridge, in a container filled right to the top so there is no air to allow oxidation to occur. The only drawback about using lots of juices in your diet is that you lose the fibre that is in the fruit and vegetables when you juice them, and so you will need to be very conscious of maintaing a high level of foods with a high natural fibre level in the other foods in your diet.

While exercise is essential to a good detox, gyms are not always helpful or healthy. Their environment is one that for many people simply builds their stress levels and negates any health benefit they would otherwise gain. Running or walking in the open air, or swimming gives you the benefit of aerobic exercise away from the stressful environment.

Eastern exercise like yoga, t’ai chi and qi gong are wonderful ways to exercise as they offer you so much. You will gain all the benefits of other aerobic exercises as well as much, much more. Yoga for example, teaches you to breathe properly, it stretches your muscles which in turn releases toxins, it balances your inner body energy, or chi, it helps to reduce your stress and it stimulates your lymphatic system. It is also very calming for most people and leaves them feeling at peace as well as envigorated. There are many types of yoga and you are sure to find one that suits you.

Detoxing is not just about what goes on inside your body. It is also important to attend to your external body. You are going to like this! Massage, body-brushing and heat treatments are some great ways to stimulate detoxing from the outside.

About half a kilo of toxins leave your body each day, carried out through your skin in your sweat, but this can only happen if your pores are clean. Also, if you are you are using an anti-perspirant then you need to be aware that it will be blocking some of the major drainage pores of your body. The pores can also be blocked by a build-up of dead skin cells that sit on the surface of your skin. Normally they are shed, but this doesn’t occur as well as you age. So, removing these cells is important to detox and body-brushing is a good way to do this. Here is how to do it. Body salt scrubs on dry skin will also help. I make a delicious one from Himalayan Salt and essential and vegetable oils.

Sauna and steam treatments are another way to remove toxins. By the way, when smokers leave a sauna they often leave a yellow tar residue which has oozed out of all their pores on the towels and a fine layer of black tar under the benches. Is that an incentive to stop smoking? I hope so.

Massage detoxes the body in two ways. Firstly, by reducing stress which if prolonged depresses your immunity and therefore your resistance to infections. Reducing stress can also help reduce cravings. Secondly, it stimulates blood circulation and lymphatic flow, which feeds more nutrients into the cells and removes more waste from the cells. There are a few different types of massage, and while all will be beneficial manual lymph drainage is the most beneficial for detoxing.

So, armed with these few tips to get you off and running, start formulating your Spring Detox plan today so you can get it underway quickly and head out on the path towards a lighter brighter spring you.

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.

Happy Holistic Health

Tag Archives: diet

Iodine: Do You Need This Essential Micronutrient?

Health Benefits

Food Sources Of Iodine

Food Iodine content (µg* per 100g)

How Inadequate Iodine Intake Affects You

Iodine is Required for Reproductive Health

What Can Cause Iodine Deficiency?

Some Deficiency Clues

Iodine is certainly one supplement where you need to make sure you achieve a healthy balance.

Disclaimer

Source articles

Stevia – The Key To Kicking Your Sugar Habit

Junk it!

Spirulina, The Supergreen Solution

Antioxidants: The Rainbow Connection

THE BODY”S DEFENCES

WHAT EXACTLY ARE ANTIOXIDANTS?

WHAT ARE FREE RADICALS?

Spring Is Here – Detox Time

Soulful Wellness: Where Mind, Body, and Spirit Align.

Health Benefits

Food Sources Of Iodine

Food Iodine content (µg* per 100g)

How Inadequate Iodine Intake Affects You

Iodine is Required for Reproductive Health

What Can Cause Iodine Deficiency?

Some Deficiency Clues

Iodine is certainly one supplement where you need to make sure you achieve a healthy balance.

Disclaimer

Source articles

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THE BODY”S DEFENCES

WHAT EXACTLY ARE ANTIOXIDANTS?

WHAT ARE FREE RADICALS?

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Soulful Wellness: Where Mind, Body, and Spirit Align.