Nutrition

Every Woman’s Favorite Weight-Loss, Cancer-Prevention Diet

Green Vegetables and leafy greens

Contributed by Racheal L. Whitaker, M.D, excerpted from Rethink Food: 100+ Doctors Can’t Be Wrong.* My gastric reflux was so bad it would wake me at night. I had been having episodes of reflux off and on for years, and accepted it as par for the course. As a doctor specializing in obstetrics and gynecology, I knew the rules—typical foods to avoid (coffee, citrus foods, alcohol) as well as the medications to take. However, despite following these guidelines my discomfort and symptoms only worsened.  more→

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Animal Protein vs. Plant-Based Protein

Beans, lentils, and nuts in bowls

Excerpted from Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free* by Joel Fuhrman, @2011 HarperOne, reprinted by permission.The nutrition-related educational materials used in most schools have been provided “gratis” by the meat, dairy, and egg industries for over seventy years. Those industries have successfully lobbied and influenced the government, resulting in favorable laws and subsidies—and resulting in advertising propaganda being fed to every child. They have been selling the mistaken idea that we need meat, dairy, and eggs in order to be properly nourished. We have thus been programmed with incorrect and dangerous information. more→

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Maca – Ancient Peruvian Superfood

Maca powder and root

By Paul E. Maca is a herb native of the high Andes of Bolivia and Peru for thousands of years. Maca is a member of the cruciferous family of plants. The plant is considered a member of the species Lepidium meyenii; it is a distant relative of the tuberous root vegetable radish. The Maca plant produces leaves that grow close to the ground and the plant produces a small, off-white flower.

Maca root was first observed by a German Botanist back in 1843 but has been more recently recognized and studied by Peruvian biologist Gloria Chacon de Popivici, Ph.D. Maca grows at an elevation of approximately 11,000-15,000 feet making it likely the highest altitude food-herb crop in the world. The root grows well only in cold climates with relatively poor agricultural soils, areas where few other crops can be grown. Although mostly cream in color, there are also red and black Maca varieties, the Peruvian cream color being the sweetest in taste and size. Archeological data has shown that Maca was domesticated over 2,000 years ago by the predecessors of the Incan people. Many indigenous inhabitants of the Andes, still view Maca as a valuable commodity.

The Maca root has been used over the ages for its nutritional and herbal qualities. Once harvested, the Maca root was traditionally dried, then powdered. Once powdered it was either eaten or put into sacs and traded for other commodities. Maca was used as money by ancient indigenous peoples.

For thousands of years, Maca has been known as a powerful strength and libido enhancer. Maca is a powerful adaptogen, which means it has the ability to balance and stabilize the body’s cardiovascular, nervous, musculature and lymphatic systems.

Maca has the ability to provide more energy if it is needed, but without over-stimulating the body’s systems. Adaptogens also boost immunity and increase the body’s overall vitality; this is why the Maca root is so well received in the past and present.

According to Peruvian biologist Gloria Chacon de Popivici, Ph.D., Maca alkaloids act on the hypothalamus-pituitary axis and the adrenals. She has theorized that by activating these endocrine glands, Maca is able to increase energy, vitality and libido. In addition Maca improves memory, and blood oxygenation. Maca’s actions on sexual function are better researched than its effects on mood and memory.

Maca is dense in nutrition, providing high quality vitamins and minerals. Dried Maca powder is commonly available and contains 60% carbohydrates, 9% fiber, and 10% protein or higher. It has a high lipid profile for a root plant: linoleic acid, palmitic acid, and oleic acid are the primary fatty acids.

Maca is rich in calcium, magnesium, phosphorous, potassium, sulfur, and iron, and contains trace minerals, including zinc, iodine, copper, selenium, manganese and silica, as well as vitamins B1, B2, C and E. Maca contains nearly 20 amino acids and seven essential amino acids. Maca is also a rich source of sterols, and is higher in protein and fiber then other root vegetables.

Are there any side effects or interactions to overeating Maca? In toxicity studies conducted in the U.S., Maca showed absolutely no toxicity and no adverse pharmacological effects. Maca should be used in balance and moderation with other natural foods. Maca comes in the form of a dried powder and has gained popularity in the US and in Europe.

It is best to consume Maca in an organic root powder form. You may use a tablespoon or more of this powder in any natural beverage or food such as smoothies, teas, yogurts, puddings, broths, juices, coffees, homemade chocolates, oatmeal, muffins, cookies, breads. Maca provides nice flavor to pies and pie crusts. It is also a great emulsifier in foods bringing texture, richness and a very nice consistency.

Maca is a powerful super-food and should be consumed in moderation. Up to two tablespoons a day is a good start and, like every herb, I always suggest taking a break from it for a week after about a month of consumption.

According to Marion Gray from Natural Remi-Teas:

Maca is a big hit at her store. She likes using it in smoothies and especially in hot teas. Her customers report improvement in libido and energy, and that is what I like to hear. We all want that extra push of energy. I, for one, use Maca periodically and do enjoy the benefits. It is high on my list of super foods to include in my diet. I have found it goes well with chocolate especially homemade chocolates. I love using it in my daily shakes as well.

I have included a recipe below that is very tasteful and delicious-Enjoy!

Maca Coconut Blast Shake
1 tbs Maca powder
1 tsp Vanilla Extract
1 tbs Agave Nectar
8 oz Coconut Milk
3-4 ice cubes

Add ingredients in blender. Blend until smooth for about 45 seconds. Pour and serve.

Paul E is a writer and researcher in the many areas of nutrition, organization and efficient lifestyles. He has over 20 years experience in Pharmaceuticals, Nutraceuticals and Efficiency Management. He is also an author of several books and articles, and the founder of Carlyle Collection Publishing. Please ask about his 10 week program KISS (Keep It Sustain-ably Simple) that is designed to help individuals implement a healthy and more organized lifestyle.

Article Source: http://EzineArticles.com/?expert=Paul_E
http://EzineArticles.com/?Maca—Ancient-Peruvian-Superfood&id=2943344

 

 

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Vegan Running: What to Eat and How to Do It

marathon runners

Running—whether for a purpose or for sport—can be intense on the body, and such intensity comes the demand for fuel; in other words, nutrition. Whether you’re running track in high school, or competing in a major San Diego Marathon such as the San Diego Rock ‘n’ Roll Marathon, the task of proper fueling can be quite daunting. This is especially true for those in the vegan community who do not rely on traditional dietary staples such as lean meats and fish. more→

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Top Health Benefits of Quinoa

This article is courtesy of The Whole Grains Council and Oldways.

Quinoa Offers Antioxidants for Gluten-Free Diets
Researchers suggest that adding quinoa or buckwheat to gluten-free products significantly increases their polyphenol content, as compared to typical gluten-free products made with rice, corn, and potato flour. Products made with quinoa or buckwheat contained more antioxidants compared with both wheat products and the control gluten-free products. Also of note: antioxidant activity increased with sprouting, and decreased with breadmaking. (Food Chemistry, March 2010; 119 (2): 770-778.)

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7 Great Uses for Lemons, In and Out of the Kitchen

Fresh lemons on table

Article contributed by BeWellBuzz. Fruity lemons from the earth also offer a sweet cacophony of healing benefits. From its essence to the rind to the juice the entire fruit can be a treasure for your wellness if you know what’s inside. Play with these remedies, and let us know of your favorites.

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Turmeric’s Amazing Health Benefits

Fresh and ground Turmeric

This article was contributed by BeWellBuzz. Recent research has led to the knowledge that Turmeric is one of nature’s wonders when it comes to health benefits. Known best as spice and coloring agent in Indian curry powder, the qualities of turmeric has not enjoyed much attention until a few years ago when researchers noted that certain diseases prevalent in the Western world were rarely diagnosed in India where it had been used for thousands of years.  more→

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Omega-3 Fats in Plant-Based Diets

Flaxseed varieties

Excerpt from Never Too Late to Go Vegan: The Over-50 Guide to Adopting and Thriving on a Plant-Based Diet,* copyright © Carol J. Adams, Patti Breitman, Virginia Messina, 2014. Reprinted by permission of the publisher, The Experiment.

Two fatty acids in foods are essential nutrients, which means they are absolutely required in the diet. One, called linoleic (lin oh LAY ik) acid, is a member of the omega-6 family of fats. It’s abundant in all kinds of plant foods; certain vegetable oils, such as corn and soy oil, are particularly rich in this fat. You really never have to worry about getting enough linoleic acid. A vegan diet will provide plenty of it without any effort from you. more→

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