Magnesium is perhaps one of the most overlooked minerals. This is especially important because, an estimated 80 percent of North Americans are deficient in it. The health consequences of deficiency can be significant, and can be aggravated by many, if not most, drug treatments.
According the book The Miracle of Magnesium (by Carolyn Dean), Magnesium deficiency triggers or causes the following conditions: - Anxiety and Panic attacks: Magnesium (Mg) normally keeps adrenal stress hormones under control. - Asthma: Both histamine production and bronchial spasms increase with Mg deficiency. - Blood clots: Mg has an important role to play in preventing blood clots and keeping the blood thin-much like aspirin but without the side effects. - Bowel disease: Mg deficiency slows down the bowel causing constipation, which could lead to toxicity and malabsorption of nutrients, as well as colitis. - Cystitis: Bladder spasms are worsened by Mg deficiency. - Depression: Serotonin, which elevates moods, is dependent on Mg. A Mg-deficient brain is also more susceptible to allergens, foreign substances that can cause symptoms similar to mental illness. - Detoxification: Mg is crucial for the removal of toxic substances and heavy metals such as aluminum and lead. - Diabetes: Mg enhances insulin secretion, facilitating sugar metabolism. Without Mg insulin is not able to transfer glucose into cells. Glucose and insulin build up in the blood causing various types of tissue damage. - Fatigue: Mg-deficient patients commonly experience fatigue because dozens of enzyme systems are under-functioning. An early symptom of Mg deficiency is frequently fatigue. - Heart disease: Mg deficiency is common in people with heart disease. Mg is administered in hospitals for acute myocardial infarction and cardiac arrhythmia. Like any other muscle, the heart muscle requires Mg. Mg is also used to treat angina, or chest pain. - Hypertension: With insufficient Mg, spasm of blood vessels and high cholesterol occur, both of which lead to blood pressure problems. - Hypoglycemia: Mg keeps insulin under control; without Mg episodes of low blood sugar can result. - Insomnia: Sleep-regulating melatonin production is disturbed without sufficient Mg. - Kidney Disease: Mg deficiency contributes to atherosclerotic kidney failure. Mg deficiency creates abnormal lipid levels and worsening blood sugar control in kidney transplant patients. - Liver Disease leading to liver failure: Mg deficiency commonly occurs during liver transplantation. - Migraine: Serotonin balance is Mg-dependent. Deficiency of serotonin can result in migraine headaches and depression. - Musculoskeletal conditions: Fibrositis, fibromyalgia, muscle spasms, eye twitches, cramps and chronic neck and back pain may be caused by Mg deficiency and can be relieved with Mg supplements. - Nerve problems: Mg alleviates peripheral nerve disturbances throughout the whole body, such as migraines, muscle contractions, gastrointestinal spasms, and calf, foot and toe cramps. It is also used in treating central nervous symptoms of vertigo and confusion. - Obstetrics and Gynecology: Mg prevents Premenstrual Syndrome; prevents dysmenorrhea (cramping pain during menses); is important in the treatment of infertility; and alleviates premature contractions, preeclampsia, and eclampsia in pregnancy. Intravenous Mg is given in obstetrical wards for pregnancy-induced hypertension and to lessen the risk of cerebral palsy and Sudden Infant Death Syndrome (SIDS). Mg should be a required supplement for pregnant mothers. - Osteoporosis: Use of calcium with Vitamin D to enhance calcium absorption without a balancing amount of Mg causes further Mg deficiency, which triggers a cascade of events leading to bone loss. - Raynaud’s Syndrome: Mg helps relax the spastic blood vessels that cause pain and numbness of the fingers. - Tooth decay: Mg deficiency causes an unhealthy balance of phosphorus and calcium in saliva, which damages teeth. So...what can we do about it?? Stop Draining Your Body of Magnesium - Limit coffee, colas, salt, sugar, and alcohol - Learn how to practice active relaxation - Check with your doctor if your medication is causing magnesium loss (many high blood pressure drugs or diuretics cause loss of magnesium) - Eat Foods High in Magnesium Include the following in your diet as often as you can: Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic Take Magnesium Supplements The RDA (the minimum amount needed) for magnesium is about 300 mg a day. Most of us get far less than 200 mg. Some may need much more depending on their condition. Most people benefit from 400 to 1,000 mg a day.
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Plants’ Natural Defenses
Plants have developed their own toxic substances to self protect - to discourage animals and people from eating them, and to protect them from plant pathogens and adverse environmental conditions. These toxic substances, as discussed in last week’s post, have come to be known as anti-nutrients. They are present in varying quantities in many foods. Small amounts won’t do much damage but in larger amounts they can interfere with your body getting adequate nutrition, and in excessive amounts they can even be fatal. Raw isn’t necessarily best! Raw foods are wonderful, delicious and nutritious, but they are not necessarily good for all conditions. Especially, not for thyroid troubles. The brassicaceae family of vegetables contains glucosinolates that can inhibit iodine uptake, resulting in hypothyroidism and promoting goiter formation. Members of the brassicaceae family include cabbage, broccoli, cauliflower, Chinese cabbage, radishes, turnips, kohlrabi, rutabaga, collard greens, kale, Brussels sprouts, bok choy and watercress. Many people think they are doing the best thing by putting raw kale into their smoothies. It’s actually not very smart: not only for thyroid health, but for kidney health, too. Kale, as well as spinach, contains high amounts of oxalates that can promote kidney stones and other painful deposits in the body, especially in people suffering with underlying fungal infections and candida overgrowth. kale is also a goitrogenic food, meaning that it can contribute to an enlarged thyroid — a goiter. A goiter indicates that the thyroid gland is not functioning optimally. Here’s the science on the kale-thyroid connection from the Oregon State University Micronutrient Information site: Very high intakes of cruciferous vegetables…have been found to cause hypothyroidism (insufficient thyroid hormone) in animals. There has been one case report of an 88-year-old woman developing severe hypothyroidism and coma following consumption of an estimated 1.0 to 1.5 kg/day of raw bok choy for several months. Two mechanisms have been identified to explain this effect. The hydrolysis of some glucosinolates found in cruciferous vegetables (e.g., progoitrin) may yield a compound known as goitrin, which has been found to interfere with thyroid hormone synthesis. The hydrolysis of another class of glucosinolates, known as indole glucosinolates, results in the release of thiocyanate ions, which can compete with iodine for uptake by the thyroid gland. Increased exposure to thiocyanate ions from cruciferous vegetable consumption or, more commonly, from cigarette smoking, does not appear to increase the risk of hypothyroidism unless accompanied by iodine deficiency. One study in humans found that the consumption of 150 g/day (5 oz/day) of cooked Brussels sprouts for four weeks had no adverse effects on thyroid function. http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables It’s the dose that makes a poison. If people have hypothyroidism or they’re taking thyroid medication, then they should check with their doctor. But even in this case, reasonable amounts shouldn’t be a problem. Now, if people have a tall glass of kale juice every single day, then it gets into the unknown territory…but normal, reasonable amounts of eating should not be a problem. A regular person [with no thyroid issues] who eats several servings of cruciferous vegetables a week should not have problems. Safer ways to include kale in your diet: 1. Cook Your Kale The goitrogenic properties of kale become dramatically lessened when kale — or any other cruciferous vegetable — is cooked. (Other veggies in this category include: broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kohlrabi, mustard, rutabaga, turnips, bok choy and Chinese cabbage. Arugula, horseradish, radish, wasabi and watercress are also cruciferous vegetables.) 2. Eat Seaweed Kale on its own does not increase the risk of thyroid problems. It’s a combination of factors; including potential iodine deficiency. (One of the most common causes of goiters is iodine deficiency.) Adding seaweed or another iodine rich food to your diet may, in some cases, help you get adequate iodine. 3. Throw A Brazil Nut Into Your Smoothie Selenium can support normal iodine levels which in turn may support a healthy thyroid. A Brazil nut or two in your daily smoothie or as a topping to any dish might help keep selenium levels strong. Alternatively, you can add a selenium supplement to your diet. 4. Switch Up Your Greens Vary your greens. If you’re going to eat kale one day choose a non-cruciferous, non-goitrogenic veggie dish the next. There are many highly nutritious vegetables that aren’t goitrogenic, including celery, parsley, zucchini, carrots and more. Our bodies need many nutrients and by eating a variety of vegetables you’ll ensure that you don’t overload on one and skip another. Traditional cooking methods can deactivate most of those anti-nutrients in these raw foods. Blanch kale in water, and then saute it in some fat (butter) to help your body absorb the beneficial minerals. And, skip the smoothies for a while. This doesn’t mean that you can never have another smoothie or raw kale salad, it just means to listen to your body, hear what it is saying, and make the necessary dietary adjustments that can facilitate healing. Antinutrients are natural or synthetic compounds that interfere with the absorption of nutrients. Here is an outline of the top four:
PHYTATES Phytates bind to minerals in your gut preventing them from being absorbed by your body. They also suppress the absorption of iron, zinc, calcium and phosphorus. studies have also suggested that diets heavy in phytates are responsible for the widespread zinc deficiencies seen commonly in the developing world. Phytates are most commonly found in beans, grains, seeds and legumes. Beans are the biggest concern, but good news if you’re a bean lover- soaking, sprouting and fermenting all reduce phytate levels. LECHTINS Lectins are anti-nutrients that disrupt the functioning of the epithelium (the thin layer of cells lining your gut that keeps undigested food from slipping into your bloodstream). Over time, lectins in the diet will actually create holes in the epithelium, referred to as "leaky gut syndrome". When the epithelium is compromised, incompletely-digested particles from your food can slip into your bloodstream. Your body treats these food particles as a threat and triggers an immune response that creates systemic inflammation and food sensitivities. This is a similar mechanism to how wheat gluten creates holes in the epithelium. Lectins have also been shown to disrupt gut bacteria function. Lechtins can be found in beans and grain. Soy beans and kidney beans are the biggest concerns, however, cooking and fermenting reduce lectins quite a bit. SAPONINS Saponins have a soap-like foaming property when they're added to liquid. They disrupt epithelial function and create other digestive issues. Saponins have also been connected to damaging red blood cells, inhibiting enzymes and interfering with thyroid function. They are found in soy beans, chick peas, oats and quinoa. We've recently learned that quinoa has particularly high levels of saponins, making it a real concern. Cooking doesn't have much of an impact, nor does sprouting or fermentation. Saponins can be removed via alcohol extraction, but this obviously isn't practical. OXALATES Oxalates interfere with calcium absorption in the body. They will also crystalize in tissues if consumed regularly, creating arthritis-like symptoms and even kidney stones. Foods with the highest oxalate levels are kale, spinach, chard and other hearty leafy greens. Cooking will slightly reduce levels of oxalates. You can also take a calcium/magnesium supplement when eating these foods - calcium and magnesium bind to the oxalates in your stomach and prevent them from being absorbed. HOW BAD ARE THESE ANTI-TOXINS? What all of these plant toxins have in common is that they only have significant negative impacts if they are allowed to accumulate in the body. Eating beans or kale once a week realistically won't have a negative impact. Our bodies are pretty good at clearing out toxins, including plant toxins, when given enough time – just make sure you aren’t eating them at every meal/several days in a row. Awareness is key – if your health (or general feeling of well-being) declines, you can start looking back at the foods you’ve been consuming as a possible culprit. WHICH FOODS ARE THE MOST PROBLEMATIC? Soy appears all over the list above. If the phytoestrogen and mold-toxin issues weren't enough, the high levels of plant-toxins in soy should be enough to convince you to remove it from your diet. Quinoa - a particularly potent source of saponins, so consuming it with any regularity puts you at risk for gastrointestinal issues. Grains, beans and legumes - with grains, plant toxins are perhaps the least of your worries, as mold contamination is realistically a much bigger issue. Potato
While white potatoes do have health benefits, many people consider them to be more of a starch and when compared with their green vegetable friends they don’t really stand up to the nutritional punch. They're also on the Environmental Working Group’s Dirty Dozen list--they are one of the vegetables that have the highest pesticide levels, which is harmful for our nervous system and especially our liver, one of the hardest-working organs. Potatoes are part of the nightshade family, a group of vegetables that contain alkaloids, which have an impact on nerve-muscle function, joint function and digestive function. Healthier substitutes for white potatoes are sweet potatoes, mashed cauliflower and jicama. Corn Corn is another staple in the diet, it's grilled on the BBQ in summers, popped into bags for movies, processed into a syrup, scooped into salsas, and made into breakfast cereals. Corn has been the subject of serious genetic modification. The problem with GMOs is that when new genes are added to corn, our bodies are then introduced to new proteins that we do not recognize, usually resulting in major sensitivities, hormonal changes and changes within the digestive tract. Corn is also one of the most common food allergens in North America and is fed to cows in order to fatten them up and create a nice marbling affect in the meat. Imagine what it’s doing inside of our bodies. This is one I’d steer clear of completely when it’s not in its whole form. Granola bars Don't be fooled by these seemingly good-for-you snacks…granola bars contain serious amounts of sugar! Have a look at the ingredient list - even if the box says 'whole grain,' some brands list sugar as their first ingredient and those are the ones you definitely want to stay away from." Also be aware that while the yogurt topping on some bars may be made with yogurt powder, it doesn't offer the health benefits that an actual cup of yogurt would – it’ll also be mixed with a modified/hydrogenated oil in order to extend the shelf life and to prevent spoiling at room temperature. The same goes for the bars that contain "real fruit filling," which is not the same as eating a serving of fruit – this is typically more of a jam (way more sugar than fruit). Juice Sometimes there are products on the market that look like juice, but they're not - just because packaging says "contains real fruit juice" doesn't mean the beverage inside is good for you. Drinks labelled as "real fruit beverage," "fruit punch" or "fruit cocktail" often contain so much sugar, you might as well be drinking pop. Even 100% freshly squeezed juice is not good for you – it is essentially sugar water. Removing the fibre and skin of fruit reduces the nutritional content, as well as changes the way it impacts your body. If you’re going to have fruit, make sure it’s in the whole form (and ideally eaten after exercise – when your body is ready to use the fructose). Fat-free salad dressings Fat-free dressings may seem like a good choice for your salads, but these versions often have high amounts of sugar (in the form of dangerous high-fructose corn syrup), and salt in order to make them taste as good as the full-fat original versions. Fat free and low fat dressings often have flavour enhancers, thickening agents and/or chemical sweeteners which are chemically derived. Better to stay away from these altogether! Instead of dressing your salad with zero-fat options, add a tablespoon or two of balsamic vinegar mixed with olive oil, or add a little Dijon mustard and salt/pepper for added flavour. Frozen yogurt Many of these frozen desserts contain a lot of sugar, which makes up for their lack of fat. That brings the calorie count of some frozen yogurts up to almost the same level as ice cream. According to the Canadian Nutrient File, which takes averages of different brands, a 1/2 cup of vanilla frozen yogurt is 124 calories and a 1/2 cup of vanilla ice cream is 153 calories - that's not a huge difference, plus, it’s the sugar in the frozen yogurt that’ll make you fat – not the fat content of the dairy. If you’re going to eat ice-cream, eat ice-cream – full-fat! Other examples include: - Dried fruit - way too high in sugar - Trail mix - usually contains dried fruit, or is coated in sugar/flavour seasoning - Cereal – refined, added sugar - Reduced fat peanut butter – added sugar & hydrogenated oils - Muffins – basically cupcakes without the frosting - Bread – highly refined, added sugar - Energy bars – refined, added sugar, calorically dense Food for thought.. Refined coconut oil
Made from dried coconut, also known as copra; the standard end product made from dried kernel (meat) is RBD oil, which stands for refined, bleached and deodorised. The reason the oil has to undergo this process is that the dried copra is not fit for consumption and the oil needs to undergo processes to filter out impurities and make it more stable; it’s a pretty common way to mass-produce coconut oil. Because it’s refined it’s fairly tasteless and doesn’t smell like coconut; it can withstand higher cooking temperatures before it reaches its smoke point; great for deep-frying foods without the flavour of coconut. It’s not as great as the virgin, completely raw coconut oil but still has the same beneficial medium chain fatty acids; it’s very close in its nutritional value to virgin coconut oil so it’s more about the extraction method and what chemicals have been applied. Most of the coconut oils available in stores are refined unless they specifically state otherwise; not all refined oils are created equally, so try to get good quality one refined using natural, chemical free processes. You’ll also want to make sure that the oil is non-hydrogenated. Refined oil is a good choice if you’re on a budget (as it’s usually cheaper). They’re also good for things which require lots of oil like deep-frying. Hydrogenated Coconut Oil This is the one refined coconut oil you want to stay away from as an edible oil. The small portion of unsaturated fatty acids are hydrogenated, creating some trans fats. It also keeps coconut oil solid at higher temperatures. Standard RBD coconut oil remains solid up to 76 degrees F., and the ambient air temperature is higher than that in the tropics most of the time. So to keep coconut oil solid at higher temperatures, they hydrogenate it before putting it into candies or baked goods, or making into margarines. Liquid Coconut Oil A new product that appeared in stores as an edible oil in 2013 was “liquid coconut oil” that is promoted as “coconut oil that stays liquid even in your refrigerator”. It may be a new label and a new item in the edible oil section, but the product is not new at all. It is “fractionated coconut oil” that has had lauric acid removed. It is also referred to as “MCT oil“. It has typically been used in the past in skin care products, and more recently as a dietary supplement. It is a refined product that is now marketed as an edible oil. It is actually a by-product from the lauric acid industry. Lauric acid from coconut oil is a strong antimicrobial component. Because of this, it's often used as a preservative in many commercial applications. Being a saturated fatty acid, and comprising about 50% of coconut oil, once it is removed you are left with a liquid oil with a much lower melting point. So if you see this product online or in a store, just be aware that it is a highly refined product, and that it is missing coconut oil’s star component: lauric acid. Unrefined coconut oil If it does use copra as its starting point, it’s not really a true virgin coconut oil, but an industry standard RBD refined coconut oil with a clever label. Usually labelled as ‘virgin’ or ‘extra-virgin’, this coconut oil is made from the first pressing of fresh, raw coconut using mechanical means without the addition of any chemicals; depending on the extraction method, the flavour can be mild to very intense (more heat exposure during extraction, more coconut flavour in the oil). Good raw, unrefined, virgin coconut oil should have a very mild coconut flavour and scent. Virgin, unrefined oil is superior to refined coconut oil. The difference between ‘virgin’ and ‘extra virgin’ seems to be the word ‘extra’- it’s more of a marketing trick to get you to pay more. Extraction methods Cold-pressed, expeller-pressed or centrifuged are methods of extracting oil from dry or fresh coconut and can be used for both refined and unrefined varieties. All methods can create a good healthy oil. Expeller-pressed and cold-pressed don’t always mean ‘raw’ as sometimes these oils are heated to rather high temperatures during the extraction process, which is not a problem as coconut oil is a highly stable fat and will not go rancid…it does however mean that the coconut flavour will be stronger. If you want a more mild and delicate coconut oil, look out for a centrifuged oil which is less likely to be exposed to heat during extraction. Coconut oil is extracted from the meat of matured coconuts. It has various applications in food, medicine, and industry. Because of its high saturated fat content it is slow to oxidize and, thus, resistant to rancidification, lasting up to two years without spoiling. Plenty of populations around the world have thrived for multiple generations eating massive amounts of coconut. Coconut oil contains a lot of medium chain triglycerides, which are metabolized differently and can have therapeutic effects on within the body that include:
Aids in Weight Loss The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term. The connection between coconut oil and weight loss is interesting. Farmers in America discovered this early last century when they tried to fatten their cattle by feeding them coconut oil. Instead of gaining weight, their cattle lost weight! So again, this is not news. Do a simple Internet search such as “benefits of coconut oil” and you will get plenty of details. Helps keep weight balanced Coconut fats have special fats called medium chain triglycerides (MCTs). It has been shown that breaking down these types of healthy fats in the liver leads to efficient burning of energy. One 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did not gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose, and contributes to more heart problems. Reduces cholesterol Levels The lauric acid in coconut oil has been shown to increase the good HDL cholesterol in the blood to help improve cholesterol ratio levels. Coconut oil lowers cholesterol by promoting its conversion to pregnenolone, a molecule that is a precursor to many of the hormones our bodies need. Coconut can help restore normal thyroid function, which can contribute to higher levels of bad cholesterol when not functioning optimally. Coconut oil is also loaded with saturated fats, which actually do not harm the blood lipid profile like previously thought. Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype (as discussed in last week’s blog). There are also rat studies showing that coconut oil reduces triglycerides, total and LDL cholesterol, increases HDL and improves blood coagulation factors and antioxidant status. This improvement in cardiovascular risk factors should theoretically lead to a reduced risk of heart disease over the long term. Kills viruses and Pathogens Almost 50% of the fatty acids in coconut oil is the 12-carbon Lauric Acid which has been shown to have the ability to kill bacteria, viruses and fungi, helping to stave off infections. When coconut oil is broken down in the body, it forms a monoglyceride called monolaurin which has also been shown to kill harmful pathogens like bacteria, viruses and fungi including Staphylococcus Aureus (a very dangerous pathogen) and the yeast Candida Albicans, a common source of yeast infections in humans. Improves Bone and Dental Health Coconut oil improves calcium and magnesium absorption in the body, which in turn is greatly beneficial to dental and bone health. The improved calcium absorption created by coconut oil use ceases tooth decay and aids in the development of strong teeth. The combined increased calcium and magnesium absorption are of great benefit to middle-aged women who may become afflicted with osteoporosis. Helps Regulate Blood Sugar Levels This is one fat that diabetics can eat without fear. Not only does it not contribute to diabetes, but it helps regulate blood sugar, thus lessening the effects of the disease. Island people have consumed large amounts of coconut oil for many generations without ever encountering diabetes, but when they abandoned it for other foods and oils, the results were disastrous. Check back next week for part 2 where we’ll discuss the different types of coconut oil, as well as what to look for when buying it. Cholesterol can be both good and bad, so it's important to learn the facts about what cholesterol is, how it affects your health and how to manage your blood cholesterol levels. Most of us are aware that total cholesterol is made up of HDL (healthy cholesterol), and LDL (unhealthy cholesterol), and we also know that there is a high correlation between high LDL levels and coronary heart disease…but we don’t have the entire picture:
Two types of LDLs LDL Cholesterol is not as bad as you think. High LDL in itself is NOT dangerous - this is because there really isn’t one LDL, there are two. It is ONLY pattern B LDL that is of concern. Here is a brief description of the two types: Pattern A The first type is called pattern A (large buoyant) LDL. Everybody knows that LDL correlates with cardiovascular disease and that’s true, but it’s not this one – pattern A LDL. These are so light they are buoyant; they float, so they get carried through the bloodstream without a chance to attach to the endothelial cells to start the plaque formation. Pattern B Pattern B LDL is also known as small dense LDL. These guys are dense and they don’t float. They are small and can easily get underneath the edge of the surface of the endothelial cells…and this starts the plaque formation. The small dense LDL is the one to watch out for. When LDL levels in the bloodstream are measured in a lipid profile test, both pattern A and pattern B are measured together (it’s too hard to distinguish the two). So when your doctor gives you your LDL numbers, it’s a combination of the two types – the neutral one and the bad one. So how can you tell whether your LDL is the neutral one or the bad one? Have a look at your triglyceride level in association with it. When the triglyceride are low and your HDL is high, that’s good; you want a low triglyceride, high HDL because that’s the good cholesterol. You want high good cholesterol. If however, you have high triglyceride level and low HDL, that’s bad. That’s what you don’t want this will eventually lead to a heart attack. Triglyceride to HDL ratio actually predicts cardiovascular disease way better than LDL ever did. The main takeaway here is that when you measure LDL cholesterol, you measure both types. Dietary fat raises your large buoyant (good) LDL. Carbohydrate/sugars raise your small dense (bad) LDL. This is why a high carb, low-fat diet is so dangerous, and a very good reason to stay away from all those packaged foods that are marketed as healthy and ‘low-fat’ (or calorie-wise versions of sauces and salad dressings) - low-fat processed food needs sugar in order to make it palatable….but this is a very dangerous combination, and can lead to increases in [pattern B] LDL cholesterol levels, leading to coronary heart disease. Eggs, meat, cheese, butter and almost all saturated fats have actually been shown to improve lipid profiles. Both saturated and mono-unsaturated (olive oil, nuts, avocado) fats have been shown to increase HDL and pattern A LDL. So as far as eggs and saturated fats are concerned – eat away! Health Benefits
The list of health benefits just seems to grow and grow. From preventing heart disease and cancer to fighting off infections, researchers are finding encouraging results with garlic. The chief health-promoting "ingredients" in garlic are allicin and diallyl sulfide (sulfur-containing compounds). Although allicin is destroyed in cooking, cooked garlic still contains the powerful antioxidants C and E, and the mineral selenium. Crushing, chopping, or chewing garlic helps release enzymes (allicin and diallyl sulfide) that trigger many of its beneficial actions which can include: Improve Cholesterol Levels: Garlic has been found to lower levels of LDL cholesterol, the "bad" cholesterol, as well as raise HDL (good cholesterol) in the short term. Its effects last about three months when taken daily. It may also help to dissolve clots that can lead to heart attacks and strokes. Even when cooked, garlic helps keep cholesterol in your bloodstream from oxidizing and damaging the lining of your blood vessels, which helps prevent the formation of plaque. Antimicrobial: Garlic has also been found to inhibit the growth of, or even kill, several kinds of bacteria, including Staphylococcus and Salmonella, as well as many fungi and yeast. Animal studies have found that garlic helps prevent colon, lung, and esophageal cancers. How much is enough? Researchers suggest you can enjoy the benefits of garlic every day by eating a typical clove weighing 3 grams. Hormone Balance: Garlic and other foods in the allium family (onions, leeks, chives, shallots, and scallions) work to stimulate the production of glutathione, an antioxidant that is especially important in the liver, where it helps remove hormone-disrupting chemicals. Preliminary research suggests that garlic may boost testosterone, giving you more energy. Treats Diabetes: Garlic appears to be frequently used as an alterative medicine for the treatment of diabetes. Onions (which are in the same family) have anthocyanins, effective free-radical destroyers that might also help combat obesity and diabetes. Garlic & Weight Loss Increases Thermogenesis: Garlic’s constituents are able to stimulate the secretion of noradrenaline, and this increased secretion of noradrenaline works on the β-adrenergic receptors of brown adipose tissue to increase thermogenesis (heat production). In vitro, garlic components also appear to suppress lipogenesis (fat accumulation) and reduce the proliferation of fat cells. Increases Brown Fat: The difference between brown fat and white fat is that brown fat cells contain mitochondria (which produce energy), these actually help and promote fat burning. Kids have lots of brown fat cells throughout their bodies (this is why they never seem to be as cold as adults!). In adults, brown fat is generally located in smaller amounts around the neck and upper chest/back. In research animals, garlic supplementation has shown to stimulate the production of brown fat (over the course of just 28 days!). Brown fat tissue in rodents given garlic extracts tend to have higher mitochondrial content than do controls. So there appears to be an increase in the overall quantity of brown fat in rats that are fed garlic, this suggests that it may also apply to human in the same way. Increase Adiponectin: Aged Garlic Extract administration for 12 weeks increases adiponectin levels. Adiponectin (a hormone produced in and sent out from your fat cells) can decrease inflammation, boost your metabolism and fuel overall fat loss when high levels of it are maintained in the body. Even though it’s made by fat cells, adiponectin actually helps us lose fat by improving how our body processes glucose and insulin from the food we eat. Supplementation The best type of supplement to buy is 'Aged Garlic Extract'. Aging garlic for 20 months has the benefit of making the garlic supplement odorless. The major brand name for aged garlic extract is 'Kyolic'. If you can’t find these, regular garlic supplements appear to yield the same results when taken at higher doses. If you’re eating fresh garlic, chop it up and leave it to oxidize for several minutes before adding it to your food or swallowing it like a pill – this oxidation process is what lets the active ingredients out. When it comes to weight loss, garlic appears to be a miracle food. Once you learn to appreciate its pungency, most anything tastes better with garlic. And once you learn its possible health benefits, you may learn to love it. Here is a breakdown of the health benefits of various herbs and spices that you may, or may not, have around the house.
Cinnamon Cinnamon has the highest antioxidant value of any spice. It has been shown to reduce inflammation and lower blood sugar and blood triglyceride levels. Cinnamon has also been used to alleviate nausea and to increase sensitivity to insulin and aid in fat burning. It provides manganese, iron and calcium. It’s antimicrobial properties can also help extend the life of foods. Basil Basil has anti-inflammatory and antiviral properties and can help prevent osteoarthritis. It has been used in digestive disorders and is being studied for its anti-cancer properties. Though commonly used in Italian cooking, Basil is a versatile herb that can be added to practically anything. Fresh is always best, but dried is ok too as long as it is freshly dried. Basil can be sprinkled in omelets, on baked or grilled veggies, in soups, on meats or sliced fresh into salads. Turmeric Turmeric is a common ingredient in Indian foods, and a great addition to soups. It contains Curcumin, a cancer-fighting compound. It is more often taken medicinally in America for its ability to reduce inflammation and improve joints. For a spark of flavor, add to egg dishes, soups, meat dishes, sauces and baked foods. Garlic Fresh cloves are always best, but powdered, minced and granulated forms provide excellent flavor. Is great in just about everything - from eggs, to tuna salad, to baked fish for dinner. Studies show that just 2 fresh cloves a week provide anti-cancer benefits. Dill Weed/Seed Dill has antibacterial properties but is most known for its stomach settling ability (ever wonder why pregnant women crave pickles?). It contains a variety of nutrients but loses most when heated to high temperatures. For this reason, it is best used in uncooked recipes or in foods cooked at low temperatures. It is a great addition to any type of fish, to dips and dressings, to omelets or to poultry dishes. Cayenne Cayenne has many health benefits and can improve the absorption of other nutrients in foods. It has been shown to increase circulation and reduce the risk of heart problems. Though available in capsule form, it is also a great addition to many foods. In small amounts, it can be added to practically any dish, meat, vegetable or sauce. As tolerance to the spicy flavor increases, the amount added can be increased also. Mint Traditionally used to calm digestive troubles and alleviate nausea. Many people enjoy a tea made from peppermint or spearmint leaves, and the volatile oils in both have been used in breath fresheners, toothpastes and chewing gum. Externally, the oil or tea can be used to repel mosquito. This herb is easiest to consume in beverage form, and also goes well with meat dishes or dessert recipes. Oregano Oregano (and it’s milder cousin, Marjoram) are antiviral, antibacterial, anticancer and antibiotic. It is extremely high in antioxidants and has demonstrated antimicrobial properties against food-borne pathogens like Listeria. Its oil and leaves are used medicinally in treatment of cough, fever, congestion, body ache and illness. Combined with basil, garlic, marjoram, thyme and rosemary, it creates a potent antiviral, anti-bacterial, antimicrobial and cancer fighting seasoning blend. It can also be sprinkled on any kind of savory foods. A couple teaspoons added to a soup will help recovery from illness. Cumin Cumin provides a distinct and pleasant taste. It is most often used in the U.S. in Mexican or Spanish dishes and in seasonings for tacos or chili. I recommend just buying in bulk and using with chili powder to season these dishes. This will provide better flavor and save money. Cumin has antimicrobial properties and has been used to reduce flatulence. It is a wonderful addition to curry powder or to flavor Mexican or Middle Eastern dishes. Curry Powder Curry can have a wide variety of ingredients, but often contains turmeric, coriander, cumin, cinnamon, mustard powder, cayenne, ginger, garlic, nutmeg, fenugreek and a wide variety of peppers. With all these ingredients it has an amazing range of beneficial properties. Curry is an acquired taste, but can be added to meats, stir frys, soups and stews. Rosemary Rosemary has a high concentration of the antioxidant carnosol and research shows it may have benefits in cancer treatment and healthy digestion and use of cholesterol. It has a pine/lemony scent and is often used in soap making due to its smell and ability to fight aging by rejuvenating the small blood vessels under the skin. Try it on meat dishes, in soups or with vegetables. Water boiled with Rosemary can be used as an antiseptic. Thyme Thyme is a member of the mint family and contains thymol- a potent antioxidant (and also the potent ingredient in Listerine mouthwash). Water boiled with thyme can be used in homemade spray cleaners and or can be added to bathwater for treatment of wounds. Thyme water can be swished around the mouth for gum infections or for the healing of wounds from teeth removal. Teas made with thyme have been used to treat athletes foot and vaginal yeast infections. Thyme tea can also be taken internally during illness to speed recovery. In foods, it is often used in French cooking (an ingredient in Herbs de Provence) and Italian. Add to any baked dishes at the beginning of cooking, as it slowly releases its benefits. There are many other beneficial cooking herbs and spices and I hope to cover them all at some point. I encourage you to branch out from salt & pepper and try all the wonderful culinary combinations that can be made with these herbs and spices. The thyroid, a butterfly-shaped gland in the neck, can have a dramatic impact on a huge variety of bodily functions as well as your weight and overall health. Here are just a few of the symptoms of low thyroid function (hypothyroidism): exhaustion, feeling down, anxiety, brain fog, high blood pressure, always cold, can’t sleep, weight gain, high cholesterol. Today’s blog explores the way in which you can help re-balance your thyroid function naturally through your diet.
Nutrients that support our thyroid Iodine (I): This is the most important trace element found in thyroid functioning. Without iodine, our thyroid does not have the basic building blocks it needs to make the necessary hormones to support all of the tissues in the body. Thyroxine (T4) and Triiodothyronine (T3) are the most essential, active, iodine-containing hormones we have Selenium (Se): This element is indispensable to our thyroid in several ways. Selenium-containing enzymes protect the thyroid gland when we are under stress, working like a “detox,” to help flush oxidative and chemical stress, and even social stress – which can cause reactions in our body. Selenium-based proteins help regulate hormone synthesis, converting T4 into the more accessible T3. These proteins and enzymes help regulate metabolism and also help maintain the right amount of thyroid hormones in the tissues and blood, as well as organs such as the liver, kidneys, and even the brain. Selenium also helps regulate and recycle our iodine stores. Selenium-rich foods: - Brazil nuts - Sunflower seeds - Fish (halibut, sardines, flounder, salmon) - Shellfish (oysters, mussels, shrimp, clams, scallops) - Meat (Beef, liver, lamb, pork) - Poultry (chicken, turkey) - Eggs - Mushrooms (button, crimini, shiitake) Zinc (Zn), iron (Fe), and copper (CU): These three trace metals are vital to thyroid function. Low levels of zinc can cause T4, T3, and the thyroid stimulating hormone(TSH) to also become low. Research shows that both hyperthyroidism (overactive thyroids) and hypothyroidism (under active thyroids), can sometimes create a zinc deficiency leading to lowered thyroid hormones. Foods that block Thyroid function: Here are nine foods to limit or avoid as you manage hypothyroidism: Soy: The hormone estrogen can interfere with your body's ability to use thyroid hormone. Soy is loaded with plant-based phytoestrogen, and some researchers believe too much soy may increase a person's risk for hypothyroidism. People with hypothyroidism should moderate their intake of soy. However, because soy hasn't been definitively linked to hypothyroidism, there are no specific dietary guidelines. Cruciferous Vegetables: such as broccoli and cabbage, can interfere with the production of thyroid hormone, particularly people who have an iodine deficiency. Digesting these vegetables can block the thyroid's ability to absorb iodine, which is essential for normal thyroid function. People with hypothyroidism may want to limit their intake of broccoli, Brussels sprouts, cabbage, cauliflower, kale, turnips, and bok choy. Cooking the vegetables can reduce the effect that cruciferous vegetables have on the thyroid gland. Limiting your intake to 5 ounces a day appears to have no adverse effect on thyroid function. Peanuts and peanut butter: This common legume is very acidic and contains goitrogens. High-mercury fish: Mercury is a known thyroid disruptor. The worst offenders are swordfish, king mackerel, tilefish, shark and most tuna Sugary Foods: Hypothyroidism can cause the body's metabolism to slow down - that means it's easy to put on pounds if you aren't careful. You want to avoid the foods with excess amounts of sugar because it's a lot of calories with no nutrients…and can quickly lead to weight gain. Complete elimination of added sugars in your diet is best…but at the very least, making smarter (lower sugar) choices will also go a long way. Processed Foods: Processed foods tend to have a lot of sugar and sodium, and people with hypothyroidism should avoid both! Having an underactive thyroid increases a person's risk for high blood pressure, and too much sugar/sodium further increases this risk. If you are on thyroid hormone replacement medication, you should also avoid: Gluten (wheat, barley, rye, and other grains). Gluten can irritate the small intestine and may hamper absorption of thyroid hormone replacement medication. Fatty Foods have been found to disrupt the body's ability to absorb thyroid hormone replacement medicines, Fats may also interfere with the thyroid's ability to produce hormone as well. Some health care professionals recommend that you cut out all fried foods and reduce your intake of fats from sources such as butter, mayonnaise, margarine, and fatty cuts of meat. Also, avoid taking your thyroid hormone at the same time as: - Walnuts - Soybean flour - Cottonseed meal - Iron supplements or multivitamins containing iron - Calcium supplements - Antacids that contain aluminum or magnesium - Some ulcer medications, such as sucralfate (Carafate) - Some cholesterol-lowering drugs, such as those containing cholestyramine (Questran) and colestipol (Colestid) To avoid potential interactions, eat these foods or use these products several hours before or after you take your thyroid medication. Helpful Herbs Use herbs. There are many herbs that can support thyroid function, such as sage, ashwaganda, bacopa monnieri, and coleus forskohlii. Combined with iodine and selenium, these herbs can help boost energy and support healthy metabolism. A functional medicine practitioner can help with the formula based on individual need. |
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