How To Grow Ginger

Did you know that ginger was considered a very expensive spice in ancient times? Yes it’s true. In Roman times, a pound of ginger was considered of equivalent value to one whole sheep! When the Roman Empire fell, ginger’s importance faded but when it was re-introduced to Europe, it again became one of the world’s most popular spice and herbs.
In addition to being a staple spice in Asian cuisines, ginger has been widely used to treat different sorts of ailments and diseases – including diabetes, motion sickness, stomach upset, menstrual problems, diarrhea, flu, arthritis, heart problems, headaches, colds, asthma, persistent cough, sore throat, muscle strains, acid reflux, cold sweating, dizziness, vomiting, ulcerative colitis, nausea and flatulence.
Ginger is also thought to be useful in the treatment of inflammatory conditions. It works by inhibiting the production and activities of cytokines and nitric oxides that are known to promote inflammation, which may trigger neurodegenerative diseases later on. The anti-inflammatory effects of ginger may be useful in the treatment of rheumatoid arthritis, gout and knee osteoarthritis.
Modern scientific studies have revealed ginger to have numerous therapeutic qualities – including analgesic, antiviral, antibacterial, anti-inflammatory, antiseptic, antispasmodic, antifungal, expectorant, anti-clotting and hypotensive. Furthermore, ginger is known to be capable of increasing blood flow, promote sweating and relax peripheral blood vessels.
Ginger is undeniably one of the best herbs you can grow in your garden.

Before You Plant

Choose the Right Type of Ginger:

• For practical purposes, ginger is most often home-grown from tubers. Your local grocery store is the best place to find ginger root to propagate.
• The most popular kind of ginger is basic ginger root (Zingiber officinale). It is commonly used in America for cookies, breads, and Ginger ales, while Asian recipes include ginger in savory dishes.
• Choose a tuber that looks healthy and plump. It should be firm with several fingers or growing buds. Avoid dry or damaged pieces.
• Not all gingers are considered edible, some types are instead prized for the plants and flowers.

Find a Suitable Place:

• Plan to grow ginger indoors unless you live in the extreme southern portions of the U.S. or in one of the desert states. Growers in zone 10 or higher will have the most success outdoors.
• Provide your ginger with a generous amount of room. Containers should be fully twice the size of the tuber. To plant more than one tuber in a single container, get one that is 14″-16″ in diameter and 12″ deep.
• Outdoors, choose a spot with light shade and well-drained soil.
• Protect plants from high winds.

Prepare the soil:

• Mix organic material or prepared compost into soil to fill the container (or amend garden soil in the same manner).
• Ginger will grow quite well in commercially prepared potting soil.

Planting/Growing Ginger

What You Will Need:

• Ginger root
• Prepared soil

How to Plant Ginger:

1. Ginger should not be placed outdoors until daytime temperatures exceed 75 degrees.
2. Soak tubers overnight in water before planting.
3. Fill containers with prepared soil, or loosen the dirt in your garden location.
4. Place ginger in the soil with the buds facing up.
5. Cover with a very thin layer of soil. (Some growers suggest leaving it uncovered).
6. Water lightly until the plant becomes established.

Harvesting/Pruning Ginger

Ginger requires very little maintenance. Here’s what you need to do.

What You Will Need:

• Garden clippers or scissors
• Small garden trowel

Steps for Care and Maintenance:

1. Younger ginger plants should remain in the shade.
2. Water regularly to maintain moist (not wet) soil.
3. Once the plant matures, clip tender new shoots for cooking at any time.
4. To harvest ginger root, dig up new tubers that appear at the base of the plant.
5. Move plants indoors when outdoor temperatures dip below 50 degrees.
6. Ginger is dormant during the winter months. Allow the plant to dry during this time.

Additional Tips and Advice

• Roots reach their optimum flavor at 265 days.
• To store ginger, wash (don’t peel) tubers before placing them in a bag and freezing them. Remove ginger from the freezer and use a vegetable peeler to pare off portions as you need them.
• Plants will mature in about ten months, reaching heights of 2″-4″.

Reference: www.howtogrowstuff.com

Are Your Bacteria Making You Fat?

Are Your Bacteria Making You Fat?



This is a very interesting article!!!

Naturopathy 101: Series 1a

While some people may dismiss herbal remedies as quackery, the use of botanicals is well rooted in medical practice. Ancient doctors methodically collected information about herbs and developed well-defined pharmacopoeias to treat a variety of ailments. More than a quarter of all drugs used today contain active ingredients derived from those same ancient plants.


It's estimated that nearly 80 percent of the world's population use herbs for some aspect of primary health care. In the United States, more than 1,500 botanicals are sold as dietary supplements; top-selling herbs include echinacea, garlic, goldenseal, ginseng, ginkgo, saw palmetto, aloe, ephedra, Siberian ginseng, and cranberry.


One I would like to talk about today is Ginseng:

So popular is this herb that more than 50,000 people are employed worldwide in the ginseng industry. Rather than addressing specific conditions, ginseng is used to treat underlying weakness that can lead to a variety of conditions.

For example, among its many uses, ginseng is recommended as an herbal remedy for people who are frequently fatigued, weak, stressed, and affected by repeated colds and flu. Ginseng is an adaptogen, capable of protecting the body from physical and mental stress and helping bodily functions return to normal.

The enthusiasm over ginseng began thousands of years ago in China, where the Asian species of ginseng, Panax ginseng, grows. So valued was China's native species, the plant was overharvested from the wild, causing scarcity and increased demand.

When a similar species, Panax quinquefolius, was noted in the early American colonies, tons of the plant were immediately dug and exported to China. Many American pioneers made their living digging ginseng roots from moist woodlands. As a result, ginseng has become rare in its natural habitat in the United States as well. Ginseng is now cultivated in forests or under vast shading tarps.

Many people believe the cultivated ginseng has slightly different properties from the natural wild specimens. The Asian species is said to be the superior medicine, compared to the American species, but the two species have slightly different applications. The Asian Panax ginseng is said to be a yang tonic, or more warming, while the American Panax quinquefolius is said to be a yin tonic, or more cooling. Both the ginseng and the quinquefolius species are qi tonics, or agents capable of strengthening qi, our vital life force.

In traditional Chinese medicine, our vital qi is composed of two opposing forces, yin and yang. Yin and yang are dualistic opposites that churn and cycle in all life and, indeed, all matter. The yang aspect of the life forces is the bright, hot, external, dispersive, dynamic pole. The yin aspect is the dark, moist, internal, contracted, mysterious pole. All people, all plants, all matter, and yes, even all diseases have their yin and yang aspects.

Traditional Chinese medicine is very sophisticated in its observation of these phenomena; thus, all botanical therapies are fine-tuned accordingly. Panax ginseng, for example, might be recommended to warm and stimulate someone who is weak and cold from nervous exhaustion. Panax quinquefolius, on the other hand, is best for someone who is hot, stimulated, and restless from nervous exhaustion and is feverish. It is good for someone experiencing a lot of stress (and subsequent insomnia). American ginseng is used in China to help people recuperate from fever and the feeling of fatigue associated with the heat of summer.

[Reference]

Friedman, M. (2001) Fundamentals of Naturopathic Endocrinilogy. Kingston, ON K7M 2LS Canada: CCNM Press.

Amazing Basil

Basil, also known as sweet basil is a wonderful herb that is adored by many due to its use in Italian and Asian cuisine. It’s a staple in countless savory recipes, adding its uniquely delicious aroma and flavor. Basil is one of the main ingredients in pesto – and is also added fresh to salads and many other dishes.
What is slightly less well known is that basil is also thought to have medicinal qualities – including as antibiotic, blood sugar balancer and stress reducer. Basil is a popular herbal remedy in the Ayurvedic and Siddha traditional medicine systems.
Basil is an easy herb to grow but prefers warm, sunny conditions. It is very sensitive to frost. It might make a good indoor herb for a sunny kitchen windowsill.
A few more bits of basil trivia: Basil is in the mint family of herbs – which may come as a surprise as it doesn’t smell minty! But if you look at the leaves and the way it grows, you can see the similarity. Basil is truly ‘old school’ – it is reported by historians to have been cultivated for over 5,000 years in India and other parts of tropical Asia.

There are numerous types of basil – including
African blue basil (Ocimum basilicum X O. kilimandscharicum)
Anise basil or Persian basil (Licorice basil || O. basilicum ‘Licorice’||)
Camphor basil, African basil (O. kilimandscharicum)
Cinnamon basil (Ocimum basilicum ‘Cinnamon’)
Dark opal basil (Ocimum basilicum ‘Dark Opal’)
Globe basil, dwarf basil, French basil (Ocimum basilicum ‘Minimum’)
Hoary basil (Ocimum americanum formerly known as O. canum)
Holy Basil (Ocimum tenuiflorum, formerly known a O. sanctum)
Spice Basil (a cultivar of Ocimum americanum, which is sometimes sold as Holy Basil)
Lemon basil (Ocimum americanum)
Lettuce leaf basil (Ocimum basilicum ‘Crispum’)
Purple basil (Ocimum basilicum ‘Purpurescens’)
Queen of Siam basil (Ocimum basilicum citriodorum)
Rubin basil (Ocimum basilicum ‘Rubin’)
(list source – Wikipedia “Basil” page)

 These are my top uses:

1. Basil Pesto- This culinary use is one of Basil’s most popular uses and variations of this are used in cultures around the world. [Try adding adding  pesto to eggs or to slices of fresh cucumber.]
2. General Cooking- Dried basil can be easily added to practically any dish. Basil is used around the world in many different cuisines with good reason. It adds a depth and flavor that is not rivaled by other herbs.
3. Calming the Stomach- The Italians may be on to something with adding Basil to everything. It is thought to have a calming effect on the stomach and 1/2 teaspoon of dried or fresh Basil Leaf in water can often help sooth indigestion and alleviate feelings of fullness.
4. Coughing and Colds- I’ve heard that the Amish suggest using Basil leaf to help alleviate coughing and colds. They chew fresh leaves to calm coughing or make a calming tea of dried basil to help sooth illness.
5. Facial Steam for Headache- A facial steam with dried basil leaf can help alleviate a headache. Add a tablespoon of dried basil leaf to 2 cups of boiling water in a large pot. Carefully lean over the pot, cover head with a towel and breathe in the steam for 5-10 minutes until headache starts to subside. Bonus, you get to smell like an Italian restaurant for the rest of the day!
6. Antibiotic properties- According to Mountain Rose Herbs: “European scientists are investigating the use of basil oil as treatment for antibiotic resistant infections with Staphylococcus, Enterococcus, and Pseudomonas.”
7. Stings and Bites- If you are working outside and get bitten or stung by an insect and don’t have any Plantain growing nearby, chewing up a basil leaf and applying to the bite will help relieve the pain and draw out the venom.
8. Ear Infections- According to Mountain Rose Herbs: “The essential oil is antibacterial, and drops of basil oil may relieve ear infections.”
9. Blood sugar- There is some evidence that Basil can help level out blood sugar if consumed regularly and drank as a juice or tea.
10. Stress Reduction- One herbalist I know suggests adding 2 cups of strong Basil Leaf tea to a warm bath to help reduce stress and facilitate relaxation.

Do you use Basil? How do you use it? Comment below!

Herbs That Lower Blood Pressure

High blood pressure can have numerous causes but is associated with age, genetic predisposition, and numerous “unhealthy lifestyle factors” such as being overweight, stress, high salt intake, alcohol, smoking and lack of physical activity. High blood pressure can also be an indicator of other underlying conditions and so professional medical advice should be sought.
The first step typically suggested is to sort out any unhealthy lifestyle issues. Prescription medications are often taken to manage the symptoms of hypertension, however these are not considered a permanent cure.

We yearn to live our lives with excitement and passion. Our range of daily activities keep us mobile and self-revitalizing. We like running around, performing well at work, shouting at the top of our lungs and feeling the adrenaline course through our veins.

However, the bad habits we create for ourselves while living it up will catch up with us in due time. High blood pressure develops from a combination of factors such as smoking, alcohol consumption, eating fatty foods and lack of appropriate physical activities. Family history and aging also causes our bodies to perform in sub-optimal conditions as compared to the years of our vigorous youth.

If left unattended, high blood pressure can damage blood vessels and gravitate to life-threatening conditions such as heart problems, stroke and cardiac arrest. You shouldn’t wait for it to happen to you when you least expect it. Start taking proactive measures immediately to manage your blood pressure. It could be the best decision you could make for your longevity.

The common reliance on prescription drugs has produced no permanent cures for high blood pressure. You may want to consider nature’s solutions to keep your body in a state of wellness and equilibrium. The following five herbs will help you experience worry-free excitement through lower blood pressure once again when taken constantly:

1. Passion Flower (Passiflora)

Passionflower is effective in lowering blood pressure since it reduces stress and anxiety, which are factors that can directly cause an elevation in blood pressure. It is used as a natural sleeping aid for those having bouts of sleeplessness.

 

 

 

 

 

 

 

2. Lavender (Lavandula)

By massaging the body with lavender oil, you can dramatically reduce blood pressure by 50 percent. Lavender works as a vasodilator by relaxing and expanding the blood vessels, thereby causing the blood pressure to lower. Lavender oil can be applied throughout the body or by bathing using either lavender flowers or the oil itself. You can also boil lavender leaves and flowers for use internally as a tea, which has the added benefits of treating insomnia or an upset stomach.
 

 

 

 

 

 

 

 

3. Holy Basil (Ocimum tenuiflorum)

Stress plays a destructive role in overall cardiovascular health and the adaptogenic properties of holy basil can help alleviate stress-related damage. It prevents stress-induced biochemical changes, improves energy levels and endurance, supports healthy immune functions and promotes healthy gastric tissue which is often subjected to damage during times of stress. It also has many beneficial actions on the heart as a blood thinner and promotes good circulation. When taken daily, it can lower high blood pressure by helping optimize cholesterol levels. (which I will discuss in another post)

 

 

 

 

 

  

 

4. Valerian (Valeriana officinalis)

Valerian contains a natural tranquilizer as it relaxes muscles and lowers blood pressure. Consuming valerian daily will aid in a state of overall relaxation and elimination of stress. This process will, in turn, decrease blood pressure in people experiencing hypertension.

 

 

 

5. Oregano (Origanum vulgare)

 Oregano contains carvacrol which is very effective in lowering blood pressure. It reduces you heart rate, mean arterial pressure, and both your diastolic and systolic blood pressures as well. Oregano is also a viable alternative to salt in your meals, as the sodium in salt is a leading cause of high blood pressure. A high-sodium diet can lead to high blood pressure as each teaspoon of salt has more than 2,300 mg of sodium. Oregano is a sodium-free food, so it does not contribute to a higher blood pressure. A low-sodium diet for individuals with high blood pressure has a limit of 1,500 mg per day.

Green Cleaning With Vinegar

I was with my Mumzy the other day and she made the comment, "You know, vinegar has a lot of uses." So me being the researcher type that I am this prompted me to do a little research into the cleaning power of vinegar.
As you may or may not be aware, the is fact that ordinary white vinegar is excellent for cleaning many things. Not only does it do the job really well, but it is really cheap, and natural! So there aren’t the potential toxicity issues of chemical-based cleaners. Vinegar has been used as a cleaning agent – and for many other purposes besides culinary use – since very old times.

White vinegar is also known as distilled vinegar – something of a misnomer because it is not produced by the distillation of vinegar, but by the fermentation of distilled alcohol to give acetic acid, which is then diluted. It is used for medicinal, laboratory, and cleaning purposes – as well as in cooking, baking, meat preservation, and pickling.

Heinz cleaning vinegar is 6% acidic where as regular vinegar is only 5% acidic.  This makes it even BETTER for cleaning then the regular white distilled vinegar products.

I have listed 25 tips for green cleaning with vinegar.

1. Counter tops – clean with a rag and vinegar.
2. Drain or garbage disposal – pour in 1 cup baking soda then one cup hot vinegar. Let sit for 5 minutes.  Run hot water down the drain.  (Note: some garbage disposals do not react well to this cleaning method check all manufacturer instructions first.)
3. Microwave -  mixing equal parts vinegar and water in a microwave-safe bowl. Bring it to a boil inside the microwave. Wipe clean.
4. Refrigerator – clean with a half-and-half solution of water and vinegar.
5. Dishwasher -  pour a cup of vinegar inside an empty machine and run through cycle.
6. Plastic food containers -  wipe them with a cloth dampened with vinegar to remove stains and smells.
7. Lunch Box – place inside a slice of bread that has been soaked in vinegar and leave overnight to remove odors.
8. Glass – remove film from the inside by letting vinegar sit in them for a few hours. Add a little rice or sand and shake vigorously to loosen stubborn stains. Repeat if necessary.
9. Mini Blinds -  Dip gloved fingers into a solution of equal parts vinegar and warm tap water.  Run your fingers across both sides of each blind.
10. Tarnished Metal -  make a paste with equal amounts of vinegar and table salt.
11. Grease – use a sponge soaked in  vinegar.
12. Grill – spray a solution of half water and half vinegar on the cooking surface.
13. Sponges – placing in just enough water to cover them. Then add 1/4 cup vinegar. Let soak overnight.
14. Grout – let full-strength vinegar sit on it for a few minutes and scrub it with an old toothbrush.
15. Germs – spray with full-strength vinegar. Wipe clean with a damp cloth.
16. Mildew and soap scum – wipe with undiluted vinegar then rinse.
17. Toilets – pour in a cup or more of vinegar and let it sit several hours or overnight. Scrub well with the toilet brush and flush.
18. Stale odors -  wiping down with undiluted vinegar on a rag.
19. Wood – remove water rings with a solution of equal parts vinegar and vegetable oil. Rub with the grain.
20. Scissors – clean off sticky residue with a cloth dipped in vinegar.
21. Odors – place a bowl of vinegar in the room overnight.
22. Hands – Wipe your hands with vinegar to remove strong scents like onion and garlic, as well as stains from fruit juices.
23. Cutting boards – wipe wooden boards with vinegar.
24. Dusting – use spray bottle filled with half vinegar, half water and lightly spray a rag to dust all surfaces.
25. Mildew – spray shower walls and shower curtain with half vinegar and half water to help prevent mildew.

A few precautions when working with vinegar:

• Do not add vinegar directly to materials containing ammonia as this could produce harmful vapors.
• Never use white distilled vinegar on marble. The acid can damage the surface.

*As always please test your surfaces in an inconspicuous area before cleaning. 

Yours in good health,

 Ev

Herbal Migraine Tincture

I have just discovered an amazing herbal remedy for migraines, along with a recipe for how to make it – and had to share.
There are several herbs today which are thought to relieve pains triggered by this condition. Studies show that lemon balm and feverfew may be effective in the treatment of common headache, stress, headache caused by PMS, migraines and tension headaches.
Also known as balm mint, blue balm or bee balm, lemon balm is a wonder herb that has been widely used in the treatment of various common health conditions for hundreds if not thousands of years now. Coming from the family of chrysanthemum, lemon balm resembles chamomile, which also came from the same family, and both are reported capable of controlling spasms.
Studies show that this herb is useful in the treatment of toothache as well as in soothing tension headaches. It has also been used to treat migraines and buzzing sensations in the ears which is a condition known as tinnitus. Lemon balm also has a history of use to treat upset stomach, intestinal gas, bloating, vomiting, painful menstrual cramps, hysteria, melancholia, insect bites, Alzheimer’s disease, cold sores, tumors, Attention Deficit Hyperactivity Disorder (ADHD) and high blood pressure.
Feverfew, another herb which has been in use since old times [1] also promises results in soothing irritating headaches and migraines. According to research, headaches and migraines normally trigger the brain to release substantial amount of neurotransmitter serotonin which causes the blood vessels to constrict. Feverfew works because of its parthenolide compound content that helps in dilating constricted blood vessels. In a study published in the prestigious British medical journal Lancet, it was claimed that parthenolides play major roles in inhibiting the production of prostaglandin hormones that are known to trigger pain. Numerous other studies have supported this use of feverfew. [2]
In a study involving 270 participants in Britain who consumed 2-3 feverfew leaves everyday, it was found out that over 70% of the participants were actually relieved from tension headaches and migraines. [3] According to the University of Maryland Medical Center, parthenolide may have anti-inflammatory effects and may be capable of inhibiting the growth of cancer cells. [3] Aside from migraine, feverfew is also thought beneficial to treat fever and arthritis.

So there you go – some genuine science behind this!

REFERENCES:
[1] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1291660/
[2] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210009/
[3] http://www.umm.edu/altmed/articles/feverfew-000243.htm

Note: as this recipe involves alcohol it is for adults only. Also, please note (as per usual) this is just an informational blog where I report on the world of herbalism. None of the contents of this blog are medical advice nor a recommendation to self medicate – and this blog has not been evaluated by the FDA. Please consult a physician if you have symptoms, and be especially careful if you are using medications to check and be sure that herbs will not interact adversely with them.

Supplies needed
-Solvent (i.e. 100 proof alcohol or vegetable glycerin)
-quart sized glass mason jar
-4 oz. fresh or 2 oz. of dried herbs

Ingredients

-3 parts lemon balm
-2 parts feverfew
-100 proof vodka to fill

Method

1. Measure your herbs depending on whether you are using fresh or dried herbs.
2. If using fresh herbs, chop until fine.
3. Add herbs to glass jar.
4. Pour solvent over herbs to fill the jar. The solvent should rise 1-2 inches above the herbs.
5. Place the lid on the jar and shake until the herbs are well combined.
6. Label jar with contents and date.
7. Set in a warm, sunny window and steep for 2-6 weeks, shaking daily.
8. Strain with a cheesecloth, compost the plant material, and place tincture in dark colored bottles for storage in a cool, dark place. The tincture should keep for up to 5 years.

Adult Dosage
At the sudden onset of migraine symptoms, begin taking 1/4-1/2 a teaspoon of the tincture every 30 minutes to an hour until symptoms subside.

Hormone Imbalance

If you have troubles such as fatigue, skin issues, weight gain,trouble sleeping, always sleeping, PMS, endometriosis, infertility, PCOS or other issues, there’s a good chance that you might have hormone imbalance!
Hormones are critical chemicals in the body that act as messengers, triggering other reactions and influencing processes. Hormones are made by the endocrine glands – which include the pituitary, pineal, thymus, thyroid, adrenal glands, pancreas, testes and ovaries.
I discovered a great page from Wellness Mama that give 9 super tips on balancing hormones. These include everything from exercise tips through to dietary changes herbs, minerals and supplements.It is definitely packed with some helpful information and worth checking out.

One of the ones that caught my eye is to attempt to avoid hormone-disrupting toxins such as plastics. While avoiding plastic is easier said than done, I think it is extremely important. Plastics have been shown to leach into foods and cause an estrogenic effect, disrupting hormone balances in the body and have even been linked to reduced fertility in males.
I would suggest to start replacing kitchen storage and cooking equipment with glass or stainless steel. Switching out plastic-bottled water for filtered is a good idea. Buying fresh produce that has not been plastic wrapped is optimal – however one thing that continues to frustrate me is how organic produce is plastic wrapped in larger stores. This almost defeats the purpose! I suppose they do it to differentiate it from non-organic when it comes to the cash register…
So the first step is to limit plastics in foods but then there are other important steps such as limit exposure to chemicals from non-food sources. This gets tricky owing to the prevalence of these things in the modern world.

Not All Foods Were Created Equal

Not all foods were created equal - some are so packed with vitamins, minerals, antioxidants, essential fatty acids and other beneficial substances that they've been deemed "superfoods".

Superfoods have incredible health benefits, packing a powerful nutritional punch that helps protect against cancer and heart disease, lower cholesterol, protect the organs from toxins and improve digestive health. Some nutritionists even say superfoods can help you live longer.

Here are 10 superfoods that can supercharge your diet, including fruits, vegetables, dairy, legumes, grains and fish.

  

Acai: This exotic berry from the Amazon has been the subject of intense hype, but there's a good reason why it's so trendy. Named by famed nutritionist Nicholas Perricone as his number one superfood and one of the most powerful foods in the world, acai (pronounced ah-sigh-ee) contains a remarkable concentration of antioxidants, amino acids and essential fatty acids. It's considered one of nature's best offerings to combat premature aging thanks to its high monounsaturated oleic acid content. Oleic acid helps omega-3 fish oils penetrate cell membranes, making them more supple. 

Yogurt: It's alive! Yogurt contains active cultures known as "friendly bacteria" that restore healthy balance in the digestive system. Among the most well-known cultures is Lactobacillus acidophilus, which passes through the stomach and populates the intestines, helping the body fight off infection. One cup contains 50 per cent more calcium than the same size serving of milk, and it's also full of potassium, riboflavin, magnesium and phosphate. 

Broccoli: This cruciferous vegetable is loaded with vitamin C, folic acid and carotenoids, which are packed with vitamin A and can protect your cells from the damage of free radicals, enhance immune system function and improve reproductive health. Just one serving (1 medium stalk) provides 175 per cent of the recommended daily value of vitamin K, which helps build strong bones and plays an important role in blood clotting. Just half a cup of broccoli per day is also said to help prevent a number of cancers, particularly cancers of the lung, colon, rectum and stomach.

Lentils: Among the most nutritious legumes, lentils are a great source of cholesterol-lowering fibre and lean protein. They contain lots of iron and B vitamins and are very filling, yet low in calories. Folate and magnesium also contribute to heart heath and improve the flow of blood, oxygen and nutrients throughout the body. 

Sweet potatoes: They'll satisfy your craving for starches but are far healthier than their white, nutritionally lacking cousins. Carotenoids, vitamin C, potassium and fibre are just a few of the benefits of eating this savoury-sweet veggie, which is ranked among the highest vegetables on the nutrition scale. Sweet potatoes can help stabilise blood sugar, making them a great choice for diabetics, and are relatively low in calories. 

Blueberries: Hidden within the juicy, deep blue-purple flesh of this tasty fruit is cancer-fighting ellagic acid, an antioxidant that has been proven in laboratory research to slow the growth of some cancerous tumours. Blueberry extracts have also been shown to have anti-inflammatory properties and help prevent infectious bacteria from clinging to the walls of the gut, bladder and urethra. 

Wild salmon: Packed with omega-3 fats, wild salmon can help reduce the risk of sudden-death heart attacks and contains lots of vitamin D and selenium for healthy hair, skin, nails and bones. Wild salmon can be eaten with little fear of mercury or excess contaminants and is more nutritionally rich than farmed salmon. Wild salmon also has a smaller environmental impact. Consume two to four four-ounce servings a week for optimal benefits.

Goji berries: They've been called the most nutritionally dense food on Earth, and they taste something like salty raisins. Lycium barbarum, commonly known as goji berries, contain more vitamin C than oranges, more beta carotene than carrots and more iron than steak. The dried Himalayan fruit is also a great source of B vitamins and antioxidants and contains 15 amino acids. Goji has been used medicinally in China for centuries to improve blood circulation, strengthen the limbs, improve eyesight, protect the liver, increase libido and boost immune function.

Kale: A dark, leafy green in the same vegetable family as broccoli and brussels sprouts, kale contains high amounts of beta carotene, iron and folate. It's also a low-calorie, low-carb source of protein that's packed with fibre, which improves digestive health and helps you feel full. A small cupful of cooked kale provides more than half the recommended daily allowance of vitamin C. 

Barley: This low-glycemic grain is high in both soluble and insoluble fibre, which help the body metabolise fats and promote a healthy digestive tract, respectively. Eating hulled barley on a regular basis is said to lower blood cholesterol levels, protect against cancer and keep blood-sugar levels stable. Barley is rich in niacin, vitamin E, lignans and phytochemicals that function as antioxidants.

Sodium vs. Salt

There is a lot of confusion about salt vs. sodium and how much is too much. The following information will help you understand the difference between the two, how salt impacts your health, and what amounts you need to stay fit.

Sodium vs. Salt: A Shade of Difference

Salt is sodium plus chloride. Both are minerals. Salt is made up of 40% sodium and 60% chloride. It's that 40% that causes so much concern among doctors today. Their findings point to the dangers of people overdoing salt intake in their daily diets. High blood pressure, strokes, and kidney disease have all been associated with excessive salt intake.

Salt's Bad Rap

Just as fitness gurus warn against the dangers of salt, understand that salt is important--too little of this good thing may also be harmful. Salt, or sodium chloride, does great things for the body. It's essential for the health of all the cells. Along with potassium, you need your salt so that your nerves can function properly and your muscles can contract. Salt helps balance out the body. It contributes to fluid balance, electrolyte balance and pH balance.

Sodium: Counting Down

Various health organizations recommend different levels of sodium as safe for dietary intake per day. As a rule of thumb, think of the range this way: Don't go over 2300 mg if you're a healthy adult, but aim for the lower threshold of 1,5000 mg if you know you suffer from high blood pressure, kidney disease, or diabetes. Older persons should aim for that lower range, too.
If you just had to deal with natural foods made from scratch, you would find this an easy task. The trouble is when people eat a lot of processed foods--out of the package, out of the can, out of the shake-well bottle. Nutrition experts estimate that processed foods account for as much as 75% of what most people eat each day. That's where sodium intake becomes the problem. Go to any supermarket, take a can of soup, tomato sauce, or beans off the shelf and read the label. Odds are that the sodium levels are quite high.
Here is a list of some high-sodium packaged and canned foods. Use them in careful moderation:

• Tomato sauce
• Soups
• Pickles and sauerkraut
• Cured meats (bologna, salami, hot dogs, sausage)
• Processed cheese
• Condiments (ketchup. mayonnaise, salad dressing)
• Salty snack

Sodium Outlook: Better Days Ahead

With so much concern among consumers and health practitioners, the food industry today is reacting by making a variety of low-sodium options available. What's more, the American Heart Association says that you get used to eating foods with less sodium once you cut down. Apparently, sodium is an acquired taste. The AHA says it takes about two to three months for your taste preference to change.

Yours in Good Health,

Ev
-Namaste-

Supercharge Your Smoothie For Energy

SUPERCHARGE YOUR SMOOTHIE

Here are 6 all-natural fresh fruits, veggies and boosters to reach for to give yourself a natural burst of energy that will help supercharge your body for the whole day!

BANANAS

This yellow beauty comes with a boatload of natural energy. Loaded with potassium, fiber and b vitamins, bananas are a great pre and post workout fuel as well as a crazy nutritious snack.

BERRIES

A cup of berries gives your body a good amount of healthy Vitamin C. This is great for a natural boost of energy and is filled with fiber—great for keeping things moving regularly.

CITRUS FRUITS

These vitamin C powerhouses provide a quick burst of energy and endurance. Citrus fruits are easy to add to any green smoothie by squeezing the juice from a half of lemons or limes or tossing in some peeled oranges or clementines to your recipes.

LEAFY GREENS

The powerhouse of veggies, leafy greens contain vitamins A, C, K, Magnesium, Iron and the almighty B which all provide natural energy and keeps your energy levels up and running throughout the day.

NUTS

Full of magnesium, most nuts provide a quick pick-me-up and help to keep you there. Instead of reaching for a cup of coffee, reach for a handful of your favorite nuts. *tip* Be kind to your tummy and blender. Soaking nuts in water the night before helps with digestion and is also easier for your blender to chop them up without hurting the blades.

SEEDS

Chia and Sunflower seeds help regulate your blood sugar giving you energy throughout the day. They’re a great source of fiber and protein and you can’t beat that crunch factor. 

Keep a handful of these items on hand at all times if you’re struggling with keeping your energy-levels up. You’ll thank yourself later!

Here is a little gem of an idea:

 Take a serving of wheat grass, about one eighth of a tray, put it in a high speed blender, add one or two cups water and blend until water is nice and green. Strain and keep water, that is where all the good stuff is. Put it back in your blender and use that as a base for your smoothie, whatever you decide to put in your smoothie, it already has an excellent base of great nutrition in the wheat grass juice.

Namaste!

Ev