Since I like to eat healthy, I find it frustrating when I’m at a loss for recipe ideas. When you consider that most whole foods must be chopped fresh or cooked ahead of time, it helps to prepare at least some ingredients ahead of time. Below are some do-ahead tips so you can put together quick healthy meals in a few minutes for a main meal or side dish. You’ll need some good glass storage containers with lids if possible.
Pre-cook brown rice, quinoa
Quarter and steam small potatoes
Make some hard-boiled eggs
Chicken, other organic meats
Spaghetti sauce
Home-made salad dressing
A variety of beans
Here’s one of my salad recipes. It won’t leave you feeling hungry!
Potatoes and Field Greens Salad with Herbed Dijon
You‘ll need: Pre-cooked potatoes, chopped hard-boiled eggs, chopped bacon, (optional), and cherry tomatoes
Add more vegetables like French green beans and artichokes for variety.
Rinse and spin dry the salad greens. Place all of the above ingredients atop the salad with a little Himalayan salt and fresh ground pepper.
Herbed Dijon
1 clove of garlic, crushed
1 tbsp. Dijon mustard
1 tbsp. real maple syrup
1 tbsp. balsamic vinegar
1 tsp. rice vinegar
2 tbsp. water
¼ cup extra-virgin olive oil
Blend thoroughly in a high-speed blender or food processor.
Thursday, October 13, 2011
Wednesday, October 12, 2011
Series: Optimal Hormone Balance--Heavy Menstrual Bleeding
Bioflavonoids
Bioflavonoids are classified under phytochemicals. Researchers have discovered many benefits to these biological compounds found in food. They affect health as significantly as vitamins and minerals although they’re not classified as nutrients. As they’re not stored in the body, it is advisable to eat foods rich in phytochemicals on a regular basis. Over a hundred phytochemicals have been identified, some of which act as antioxidants, immune system boosters and hormone stabilizers. In this section we’ll focus on the latter.
Bioflavonoids are often used to help balance hormone levels. They can normalize estrogen balance bringing excessively high estrogen down to more normal levels. They also bind to estrogen receptor sites in the uterus and breasts, blocking your body’s own high-octane estrogen from doing damage.
Reducing Heavy Bleeding
Some studies have shown that bioflavonoids, in combination with vitamin C, also help to reduce heavy menstrual bleeding in transitioning menopausal women, as well as women suffering from bleeding due to fibroid tumors. According to a study from the Journal of Gynecology and Obstetrics, flavonoids not only reduce heavy menstrual bleeding but also ease menstrual cramps. Of the 36 women who took 1,000 mg a day of a flavonoid-based nutritional supplement for just under 12 months, 70 percent of them experienced a 50 percent reduction in their bleeding, and the duration of the bleeding was one-third less. Seventy-five percent saw a reduction in the severity of their menstrual cramps.
Suggested Supplements:
Try supplementing 1,000-2,000 mg of citrus bioflavonoids per day. In addition to the citrus variety, quercetin and rutin also have anti-estrogen properties. Rutin has been shown to be particularly effective in strengthening capillaries and reducing menstrual bleeding.
Sources:
Dr. Susan Lark’s Hormone Revolution by Susan M. Lark, MD with Kimberly Day
The New Optimum Nutrition Bible by Patrick Holford
Disclaimer:
This information has not been approved by the FDA and is not intended as medical advice, nor to treat, diagnose or cure any disease whether physical or mental. Please see a qualified licensed health care professional for medical concerns. Consult your doctor before beginning a nutritional supplement program.
Bioflavonoids are classified under phytochemicals. Researchers have discovered many benefits to these biological compounds found in food. They affect health as significantly as vitamins and minerals although they’re not classified as nutrients. As they’re not stored in the body, it is advisable to eat foods rich in phytochemicals on a regular basis. Over a hundred phytochemicals have been identified, some of which act as antioxidants, immune system boosters and hormone stabilizers. In this section we’ll focus on the latter.
Bioflavonoids are often used to help balance hormone levels. They can normalize estrogen balance bringing excessively high estrogen down to more normal levels. They also bind to estrogen receptor sites in the uterus and breasts, blocking your body’s own high-octane estrogen from doing damage.
Reducing Heavy Bleeding
Some studies have shown that bioflavonoids, in combination with vitamin C, also help to reduce heavy menstrual bleeding in transitioning menopausal women, as well as women suffering from bleeding due to fibroid tumors. According to a study from the Journal of Gynecology and Obstetrics, flavonoids not only reduce heavy menstrual bleeding but also ease menstrual cramps. Of the 36 women who took 1,000 mg a day of a flavonoid-based nutritional supplement for just under 12 months, 70 percent of them experienced a 50 percent reduction in their bleeding, and the duration of the bleeding was one-third less. Seventy-five percent saw a reduction in the severity of their menstrual cramps.
Suggested Supplements:
Try supplementing 1,000-2,000 mg of citrus bioflavonoids per day. In addition to the citrus variety, quercetin and rutin also have anti-estrogen properties. Rutin has been shown to be particularly effective in strengthening capillaries and reducing menstrual bleeding.
Sources:
Dr. Susan Lark’s Hormone Revolution by Susan M. Lark, MD with Kimberly Day
The New Optimum Nutrition Bible by Patrick Holford
Disclaimer:
This information has not been approved by the FDA and is not intended as medical advice, nor to treat, diagnose or cure any disease whether physical or mental. Please see a qualified licensed health care professional for medical concerns. Consult your doctor before beginning a nutritional supplement program.
Sunday, October 9, 2011
Asthma, Insulin and Digestive Health
Oxygen is our most vital nutrient. Therefore anything that interferes with our ability to breathe normally merits our attention. Most of us breathe shallowly, and use only a third of our lung capacity. Deeper breathing energizes the body. Most exercises aren’t designed to help us to breathe properly so we get out of breath. Oxygen deficiencies allow toxic substances to build up generating tension in the body. If you feel exhausted or stiff after exercising, something is unbalanced in your exercise program.
A fresh supply of oxygenated blood is vital to the functioning of every organ in the body. Therefore it’s important to spend time each day doing exercises that relax and oxygenate the entire body. Exercises that combine breath with movement can achieve this result. I like to do Pilates exercises.
Pesticides
Pesticide exposure is linked to asthma, eczema, migraine, irritable bowel syndrome and rhinitis. We are exposed to pesticides in our food, in our homes via pest control, as well as in the wider environment, especially if we live near agricultural areas. This is another reason to eat only organically grown foods.
Allergies
There are several reasons why a person becomes food allergic. Among these are lack of digestive enzymes, leaky gut, frequent exposure to foods containing irritant chemicals, immune deficiency, leading to hypersensitivity of the immune system, microorganism imbalance in the gut leading to leaky gut syndrome, and the balance of bacteria and yeast in the gut. These tests can be done at home (see Lab tests).
As well as identifying and avoiding foods that cause a reaction, in order to allow the gut and the immune system to calm down there is a lot you can do to reduce your allergic potential.
• Digestive enzyme complexes that help digest fat, protein, and carbohydrate (lipase, amylase, and protease) are well worth trying. Since stomach acid and protein-digesting enzymes rely on zinc and B6, it may be helpful to take 15 mg of zinc and 50mg of B6 with a meal twice a day with digestive enzymes.
• Leaky guts can heal. Cell membranes are made out of fat-like compounds. One such fatty acid—butyric acid—helps to heal the gut wall. The ideal daily dose is
• 1,200 mg a day. Vitamin A is also crucial for the health of any mucous membrane including the gut wall. Having five grams of glutamine powder in water before bed also helps to heal the gut.
• Beneficial bacteria such as lactobacillus acidophilus or bifidobacteria can also help calm down a reactive digestive tract and reduce allergic potential.
• Boosting your immune system also helps to reduce any hypersensitivity it may have.
More advice and supplements for asthma
Often attacks of asthma are brought on by underlying allergies, stressful events, or changes in environmental conditions like the weather. Vitamin A helps to protect the lining of the lungs, while vitamin C helps deal with environmental toxins. Antioxidant nutrients and essential fats are also anti-inflammatory.
Supplements
• 2 x multivitamin and mineral formula
• 2 x antioxidant complex
• 2 x vitamin C 1,000 mg
• 2 x essential omega-3 and omega-6 oil capsules
• Calcium/magnesium formula ratio 2:1, and up to 1,500 mg extra magnesium
You may order the above supplements from www.wellnessresouces.com. There are other companies that also provide high-quality supplements. This is where I purchase my vitamins. Please find the wellness resources link on this page, and follow to place an order. Thanks!
Please read more about this topic in the book The Acid Alkaline Balance Diet by Felicia Drury Kliment which is the one source for the above information.
Source: The New Optimum Nutrition Bible by Patrick Holford
Also, see www.notmilk.com, www.reallyrawhoney.com, www.naturessunshine.com(ALJ, a respitory health supplement, and Histablock) www.vitanet.com, www.healthlibrary.epnet.com/GetContent, www.chiro.org (quercetin info.)Books: Digestive Enzymes a Woodland Health Series, www.mercola.com
Disclaimer: These statements have not been reviewed by the FDA and are not intended to treat, diagnose or cure any disease whether physical or mental. Please consult your licensed health care practitioner for medical advice and concerns.
A fresh supply of oxygenated blood is vital to the functioning of every organ in the body. Therefore it’s important to spend time each day doing exercises that relax and oxygenate the entire body. Exercises that combine breath with movement can achieve this result. I like to do Pilates exercises.
Pesticides
Pesticide exposure is linked to asthma, eczema, migraine, irritable bowel syndrome and rhinitis. We are exposed to pesticides in our food, in our homes via pest control, as well as in the wider environment, especially if we live near agricultural areas. This is another reason to eat only organically grown foods.
Allergies
There are several reasons why a person becomes food allergic. Among these are lack of digestive enzymes, leaky gut, frequent exposure to foods containing irritant chemicals, immune deficiency, leading to hypersensitivity of the immune system, microorganism imbalance in the gut leading to leaky gut syndrome, and the balance of bacteria and yeast in the gut. These tests can be done at home (see Lab tests).
As well as identifying and avoiding foods that cause a reaction, in order to allow the gut and the immune system to calm down there is a lot you can do to reduce your allergic potential.
• Digestive enzyme complexes that help digest fat, protein, and carbohydrate (lipase, amylase, and protease) are well worth trying. Since stomach acid and protein-digesting enzymes rely on zinc and B6, it may be helpful to take 15 mg of zinc and 50mg of B6 with a meal twice a day with digestive enzymes.
• Leaky guts can heal. Cell membranes are made out of fat-like compounds. One such fatty acid—butyric acid—helps to heal the gut wall. The ideal daily dose is
• 1,200 mg a day. Vitamin A is also crucial for the health of any mucous membrane including the gut wall. Having five grams of glutamine powder in water before bed also helps to heal the gut.
• Beneficial bacteria such as lactobacillus acidophilus or bifidobacteria can also help calm down a reactive digestive tract and reduce allergic potential.
• Boosting your immune system also helps to reduce any hypersensitivity it may have.
More advice and supplements for asthma
Often attacks of asthma are brought on by underlying allergies, stressful events, or changes in environmental conditions like the weather. Vitamin A helps to protect the lining of the lungs, while vitamin C helps deal with environmental toxins. Antioxidant nutrients and essential fats are also anti-inflammatory.
Supplements
• 2 x multivitamin and mineral formula
• 2 x antioxidant complex
• 2 x vitamin C 1,000 mg
• 2 x essential omega-3 and omega-6 oil capsules
• Calcium/magnesium formula ratio 2:1, and up to 1,500 mg extra magnesium
You may order the above supplements from www.wellnessresouces.com. There are other companies that also provide high-quality supplements. This is where I purchase my vitamins. Please find the wellness resources link on this page, and follow to place an order. Thanks!
Please read more about this topic in the book The Acid Alkaline Balance Diet by Felicia Drury Kliment which is the one source for the above information.
Source: The New Optimum Nutrition Bible by Patrick Holford
Also, see www.notmilk.com, www.reallyrawhoney.com, www.naturessunshine.com(ALJ, a respitory health supplement, and Histablock) www.vitanet.com, www.healthlibrary.epnet.com/GetContent, www.chiro.org (quercetin info.)Books: Digestive Enzymes a Woodland Health Series, www.mercola.com
Disclaimer: These statements have not been reviewed by the FDA and are not intended to treat, diagnose or cure any disease whether physical or mental. Please consult your licensed health care practitioner for medical advice and concerns.
Saturday, October 8, 2011
Series: Optimal Hormone Balance--Estrogen Dominance
What Is Estrogen Dominance?
Women will experience hormonal changes throughout their lives. Many of us think of these changes as occurring at only two significant life stages- adolescence and menopause. Women in their mid- to late-30’s and 40’s will have a major shift in their hormonal life. Some women simply produce fewer and fewer sex hormones, (DHEA, progesterone, androstenedione, testosterone, and estrogen). However most will experience hormonal fluctuations, usually marked by normal to excess estrogen and decreased progesterone. This is known as estrogen dominance and often marks premenopause.
It’s important not to dismiss estrogen dominance as a trivial hormonal imbalance. It can lead to serious and life threatening health problems if left unaddressed. Some of the complications may involve: fibroid tumors, endometriosis, ovarian cysts, heavy menstrual bleeding, benign breast disease, hyperplasia and uterine cancer.
Are You Estrogen Dominant?
The following is a checklist to help you determine if you are estrogen dominant. If you anwered yes to four or more of these questions, you are very likely in estrogen dominance.
Are you over age 35?
Do you suffer from PMS?
Do you have heavy, irregular periods?
Do you suffer from anxiety, irritability, and mood swings?
Have you gained more than 10 pounds?
Do you have noticeable cellulite?
Do you have puffiness around your eyes and face?
Do you have a decreased interest in sex?
Are you experiencing sleep difficulties?
Are you retaining fluids?
Are you having headaches?
Do you have bouts of brain fog—forgetting your car keys, your friend’s first name, or the point of a text you recently studied?
Have you recently discovered cysts in your breasts?
Have you been told you have fibroid tumors?
Do you have symptoms of endometriosis?
Have you been diagnosed with hyperplasia or endometrial cancer?
Have you been diagnosed with ovarian cysts?
If you answered yes to many of these questions, you may like to get your hormone levels tested.
Tip of the Day:
Saliva Hormone Tests
Like blood, saliva closely mirrors hormone levels in your body’s tissues. However, saliva is the preferred test for determining free hormone vs. bound in the body. This is important since only free hormones are active, which means that they affect the hormone sensitive tissues in the body.
Saliva testing is easy, stress-free and non-invasive. If you think saliva testing is right for you consider consulting your physician. Having your doctor order the test has two advantages: The profile is more extensive and your insurance may cover the cost. If your doctor doesn’t have a preference for labs, you may like to us Geneva Diagnostics, (www.gdx.net or 800-522-4762 as well as ZRT Laboratory (www.zrtlab.com or 866-600-1636). If your doctor is unable to order a test for you, you could take a home saliva test from Aeron Laboratories (www.aeron.com or 800-631-7900).
Source:
Dr. Susan Larks's Hormone Revolution by Susan M. Lark M.D.
Disclaimer:
The opinions given here have not been approved by the FDA or the author of the aforementioned book. This information is not intended as medical advice nor to treat, diagnose or cure any disease and is for entertainment purposes only. If you have any health concerns, please consult a licensed health care professional. Please consult your doctor before beginning a supplement program.
Women will experience hormonal changes throughout their lives. Many of us think of these changes as occurring at only two significant life stages- adolescence and menopause. Women in their mid- to late-30’s and 40’s will have a major shift in their hormonal life. Some women simply produce fewer and fewer sex hormones, (DHEA, progesterone, androstenedione, testosterone, and estrogen). However most will experience hormonal fluctuations, usually marked by normal to excess estrogen and decreased progesterone. This is known as estrogen dominance and often marks premenopause.
It’s important not to dismiss estrogen dominance as a trivial hormonal imbalance. It can lead to serious and life threatening health problems if left unaddressed. Some of the complications may involve: fibroid tumors, endometriosis, ovarian cysts, heavy menstrual bleeding, benign breast disease, hyperplasia and uterine cancer.
Are You Estrogen Dominant?
The following is a checklist to help you determine if you are estrogen dominant. If you anwered yes to four or more of these questions, you are very likely in estrogen dominance.
Are you over age 35?
Do you suffer from PMS?
Do you have heavy, irregular periods?
Do you suffer from anxiety, irritability, and mood swings?
Have you gained more than 10 pounds?
Do you have noticeable cellulite?
Do you have puffiness around your eyes and face?
Do you have a decreased interest in sex?
Are you experiencing sleep difficulties?
Are you retaining fluids?
Are you having headaches?
Do you have bouts of brain fog—forgetting your car keys, your friend’s first name, or the point of a text you recently studied?
Have you recently discovered cysts in your breasts?
Have you been told you have fibroid tumors?
Do you have symptoms of endometriosis?
Have you been diagnosed with hyperplasia or endometrial cancer?
Have you been diagnosed with ovarian cysts?
If you answered yes to many of these questions, you may like to get your hormone levels tested.
Tip of the Day:
Saliva Hormone Tests
Like blood, saliva closely mirrors hormone levels in your body’s tissues. However, saliva is the preferred test for determining free hormone vs. bound in the body. This is important since only free hormones are active, which means that they affect the hormone sensitive tissues in the body.
Saliva testing is easy, stress-free and non-invasive. If you think saliva testing is right for you consider consulting your physician. Having your doctor order the test has two advantages: The profile is more extensive and your insurance may cover the cost. If your doctor doesn’t have a preference for labs, you may like to us Geneva Diagnostics, (www.gdx.net or 800-522-4762 as well as ZRT Laboratory (www.zrtlab.com or 866-600-1636). If your doctor is unable to order a test for you, you could take a home saliva test from Aeron Laboratories (www.aeron.com or 800-631-7900).
Source:
Dr. Susan Larks's Hormone Revolution by Susan M. Lark M.D.
Disclaimer:
The opinions given here have not been approved by the FDA or the author of the aforementioned book. This information is not intended as medical advice nor to treat, diagnose or cure any disease and is for entertainment purposes only. If you have any health concerns, please consult a licensed health care professional. Please consult your doctor before beginning a supplement program.
Thursday, October 6, 2011
Series: Optimal Hormone Balance—Foods to Promote Estrogen Balance
Keep Your Liver Healthy
Your liver detoxifies harmful substances. Much of what goes into the body must be broken down and changed from harmful substances to harmless ones. The liver is able to recognize millions of such chemicals, transform them or prepare them for elimination.
How the Body Detoxifies
The body processes toxins in the liver using different chemical pathways. Some of these pathways are the glutathione conjugation, sulfation, glucuronidation, and glycine conjugation pathways. These avenues of detoxification convert caffeine, asprin, into harmless substances. These different pathways rely on different nutrients to work properly. While many substances processed by the liver come from outside the body, others come from within. An example of this is estrogen.
Estrogen and the Liver
Estrogens can be toxic in their free form in the body. Therefore they must be converted into non-toxic weaker estrogens or other substances. The sulfation and glucuronidation pathways are involved in breaking down estrogen. What can help or deter this process from working optimally? The breakdown of estrogen is helped by certain nutrients found in simple foods. Estrogen metabolism is weakened by substances such as alcohol or caffeine that hinder the liver’s ability to work properly.
DIM and Estrogen Metabolism
Diindolymethane or DIM is a plant-compound found in Brassica veggies such as broccoli, bok choy, cauliflower, cabbage and Brussels Sprouts. Researchers have found that this compound is very beneficial in promoting estrogen metabolism. While DIM is not an estrogen mimic, its pathway exactly coincides with the metabolic pathway of estrogen. When these pathways intersect, DIM favorably adjusts the estrogen metabolic pathways by increasing good estrogen metabolites and decreasing bad ones. The idea is to have your estrogen go through the healthy pathway instead of the unhealthy one. DIM is available as a supplement or you can consume more of the foods above to ensure proper estrogen detoxification.
Tip of the Day:
Eat more cruciferous vegetables.
• Broccoli
• Brussels Sprouts
• Cabbage
• Caulifower
• Cress
• Horseradish
• Kale
• Kohlrabi
• Mustard
• Radishes
• Turnips
• Strawberries
• Raspeberries
Try to eat a variety of these vegetables on a regular basis in your diet. Foods containing indoles also have anti-cancer benefits.
Source:
The New Optimum Nutrition Bible by Patrick Holford
Dr. Susan Lark's Hormone Revolution by Susan M. Lark M.D.
Disclaimer:
The opinions given here have not been endorsed by the FDA or the author of the aforementioned book. This information is not intended as medical advice and is for entertainment purposes only. If you have any health concerns, please consult a licensed health care professional. Please consult your doctor before beginning a supplement program.
Your liver detoxifies harmful substances. Much of what goes into the body must be broken down and changed from harmful substances to harmless ones. The liver is able to recognize millions of such chemicals, transform them or prepare them for elimination.
How the Body Detoxifies
The body processes toxins in the liver using different chemical pathways. Some of these pathways are the glutathione conjugation, sulfation, glucuronidation, and glycine conjugation pathways. These avenues of detoxification convert caffeine, asprin, into harmless substances. These different pathways rely on different nutrients to work properly. While many substances processed by the liver come from outside the body, others come from within. An example of this is estrogen.
Estrogen and the Liver
Estrogens can be toxic in their free form in the body. Therefore they must be converted into non-toxic weaker estrogens or other substances. The sulfation and glucuronidation pathways are involved in breaking down estrogen. What can help or deter this process from working optimally? The breakdown of estrogen is helped by certain nutrients found in simple foods. Estrogen metabolism is weakened by substances such as alcohol or caffeine that hinder the liver’s ability to work properly.
DIM and Estrogen Metabolism
Diindolymethane or DIM is a plant-compound found in Brassica veggies such as broccoli, bok choy, cauliflower, cabbage and Brussels Sprouts. Researchers have found that this compound is very beneficial in promoting estrogen metabolism. While DIM is not an estrogen mimic, its pathway exactly coincides with the metabolic pathway of estrogen. When these pathways intersect, DIM favorably adjusts the estrogen metabolic pathways by increasing good estrogen metabolites and decreasing bad ones. The idea is to have your estrogen go through the healthy pathway instead of the unhealthy one. DIM is available as a supplement or you can consume more of the foods above to ensure proper estrogen detoxification.
Tip of the Day:
Eat more cruciferous vegetables.
• Broccoli
• Brussels Sprouts
• Cabbage
• Caulifower
• Cress
• Horseradish
• Kale
• Kohlrabi
• Mustard
• Radishes
• Turnips
• Strawberries
• Raspeberries
Try to eat a variety of these vegetables on a regular basis in your diet. Foods containing indoles also have anti-cancer benefits.
Source:
The New Optimum Nutrition Bible by Patrick Holford
Dr. Susan Lark's Hormone Revolution by Susan M. Lark M.D.
Disclaimer:
The opinions given here have not been endorsed by the FDA or the author of the aforementioned book. This information is not intended as medical advice and is for entertainment purposes only. If you have any health concerns, please consult a licensed health care professional. Please consult your doctor before beginning a supplement program.
Wednesday, October 5, 2011
Series: Optimal Hormone Balance
Many women suffer from PMS and hormone related health issues throughout their lives. Unfortunately, we don’t always clearly understand hormones and how they work. This lack of knowledge has led some women to seek unnatural remedies to common imbalances. For example, you may know of someone who has taken birth control pills for alleviating menstrual cramps. Aren’t birth control pills for preventing pregnancy? And how do birth control pills prevent pregnancy? Chances are we haven’t investigated this thoroughly up until now. Birth control pills mimic progesterone in the body but they are often made with progestin. Progestin isn’t a natural hormone. In fact, if you want, just look at the back of a birth control pill advertisement in a magazine and you’ll be surprised at all of the potential side effects they pose. I personally haven’t taken the pill for about 11 years now and my health has improved. I stopped taking the pill when my Candida symptoms became out of control. I feel that my eyesight changed from perfect to blurry after having taken the pill for about 6 months. (Of course, I don’t advise anyone to discontinue medications without a doctor’s consent).
My interest was sparked in this topic was when I read a newsletter based on the book Dr. Susan Lark’s Hormone Revolution. Dr. Lark has extensively studied hormone health and as a medical doctor she highlights natural solutions to hormone woes. I highly recommend her book to anyone who feels their health concerns are related to an underlying hormonal imbalance. I will be using information from her book as well as from other sources to present this series on hormone balance. I’ll be sharing advice for all ages of women along with helpful natural supplements. If you have any questions, feel free to email me at consultations4health@gmail.com.
Natural Remedies for PMS/Menstrual Cramps
EFAs (Essential Fatty Acids) are beneficial for reducing menstrual cramps. EFAs are effective for a wide range of estrogen-dominant related conditions, but they are most commonly praised for their effectiveness in easing cramps. A study from the American Journal of Obstetrics and Gynecology looked at 42 girls between the ages of 15 and 18 years, all of whom had experienced significant menstrual pain during their periods. The girls who took 1,080 mg of EPA and 720 mg of DHA every day for two months enjoyed a significant decrease in pain due to menstrual cramps. No change was reported in the placebo group. Additionally, the amount of pain killers taken by the girls during their periods decreased by more than 50 percent during the time they were taking fish oil supplements as compared to the placebo group.
Flax for Stimulating Ovulation
The two best sources of EFAs are flaxseed and fish oil. In the case of flaxseed both the oil and the ground seeds are rich in EFAs. Plus, flax has been proven to support progesterone production. A research study was done by the University of Minnesota on 18 women with normal menstrual cycles. The women took 10 grams of ground flaxseed per day in addition to their normal diet. The women who ate flaxseed had more cycles where ovulation occurred, (necessary for hormone balance), than those who didn’t consume flax. Ground flaxseed was also found to improve the estrogen-to-progesterone ratio, favoring the levels of progesterone in the body. The researchers noted that the flax was converted into prostaglandins, which are necessary for ovulation to occur.
Today’s tip:
If you can tolerate ground flaxseeds or cold-pressed flax oil, try adding 1-2 tablespoons of oil per day or 4-6 tablespoons of ground flaxseed per day.
Flax Facts
1. The lignans in flax are weak phytoestrogens that help modulate estrogen production.
2. The fiber assists the intestines in the excretion of excess estrogen, once it has been inactivated by the liver.
3. The omega-3 and omega-6 fatty acids are converted into series 1 and 3 prostaglandins to help with progesterone production.
If you can’t handle flax, you can get your EFAs through fish oil. If fish is oil is your preference, I suggest taking 3-6 capsules that contain at least 300 mg DHA and 200 mg EPA every day.
If you’d like to give flax a try, it goes well in yogurt, smoothies and in cereal. I prefer it in yogurt.
Sources:
Dr. Susan Lark’s Hormone Revolution by Susan M. Lark MD with Kimberly Day
Disclaimer:
The opinions given here have not been endorsed by the FDA or the author of the aforementioned book. This information is not intended as medical advice and is for entertainment purposes only. If you have any health concerns, please consult a licensed health care professional. Please consult your doctor before beginning a supplement program.
My interest was sparked in this topic was when I read a newsletter based on the book Dr. Susan Lark’s Hormone Revolution. Dr. Lark has extensively studied hormone health and as a medical doctor she highlights natural solutions to hormone woes. I highly recommend her book to anyone who feels their health concerns are related to an underlying hormonal imbalance. I will be using information from her book as well as from other sources to present this series on hormone balance. I’ll be sharing advice for all ages of women along with helpful natural supplements. If you have any questions, feel free to email me at consultations4health@gmail.com.
Natural Remedies for PMS/Menstrual Cramps
EFAs (Essential Fatty Acids) are beneficial for reducing menstrual cramps. EFAs are effective for a wide range of estrogen-dominant related conditions, but they are most commonly praised for their effectiveness in easing cramps. A study from the American Journal of Obstetrics and Gynecology looked at 42 girls between the ages of 15 and 18 years, all of whom had experienced significant menstrual pain during their periods. The girls who took 1,080 mg of EPA and 720 mg of DHA every day for two months enjoyed a significant decrease in pain due to menstrual cramps. No change was reported in the placebo group. Additionally, the amount of pain killers taken by the girls during their periods decreased by more than 50 percent during the time they were taking fish oil supplements as compared to the placebo group.
Flax for Stimulating Ovulation
The two best sources of EFAs are flaxseed and fish oil. In the case of flaxseed both the oil and the ground seeds are rich in EFAs. Plus, flax has been proven to support progesterone production. A research study was done by the University of Minnesota on 18 women with normal menstrual cycles. The women took 10 grams of ground flaxseed per day in addition to their normal diet. The women who ate flaxseed had more cycles where ovulation occurred, (necessary for hormone balance), than those who didn’t consume flax. Ground flaxseed was also found to improve the estrogen-to-progesterone ratio, favoring the levels of progesterone in the body. The researchers noted that the flax was converted into prostaglandins, which are necessary for ovulation to occur.
Today’s tip:
If you can tolerate ground flaxseeds or cold-pressed flax oil, try adding 1-2 tablespoons of oil per day or 4-6 tablespoons of ground flaxseed per day.
Flax Facts
1. The lignans in flax are weak phytoestrogens that help modulate estrogen production.
2. The fiber assists the intestines in the excretion of excess estrogen, once it has been inactivated by the liver.
3. The omega-3 and omega-6 fatty acids are converted into series 1 and 3 prostaglandins to help with progesterone production.
If you can’t handle flax, you can get your EFAs through fish oil. If fish is oil is your preference, I suggest taking 3-6 capsules that contain at least 300 mg DHA and 200 mg EPA every day.
If you’d like to give flax a try, it goes well in yogurt, smoothies and in cereal. I prefer it in yogurt.
Sources:
Dr. Susan Lark’s Hormone Revolution by Susan M. Lark MD with Kimberly Day
Disclaimer:
The opinions given here have not been endorsed by the FDA or the author of the aforementioned book. This information is not intended as medical advice and is for entertainment purposes only. If you have any health concerns, please consult a licensed health care professional. Please consult your doctor before beginning a supplement program.
Saturday, July 2, 2011
Raw Food Kitchen Basics
Rejuvelac/Sprouted Beverages
One basic of the raw food kitchen is rejuvelac, a fermented wheat beverage that raw foodists believe imparts great health benefits. It has a tart, lemony flavor; and because it’s fermented, it’s slightly carbonated, too.
If you want to get more vitamins naturally, you may want to learn how to make sprouts at home and enzyme rich drinks such as this one. I make rejuvelac for the naturally occurring acidophilus to help improve digestion. Another way to get probiotics is to make kefir. You could probably get kefir grains from your local health food store. Sprouts and sprouted beverages are very easy to make. You just need the right tools which are usually simple containers. This beverage takes about four days to make. Two days are needed for rinsing and sprouting and two days for fermenting.
Here’s what you’ll need for rejuvelac:
1. A one gallon jar with a wide mouth such as a large mason jar used for canning
2. Spring wheat berries or rye
3. Filtered water
4. Cheesecloth
5. Large rubber bands
Fill the jar about one-quarter full with the wheat berries, and then fill the jar with filtered water. Cover the jar with the cheesecloth securing it around the top of the jar with one or two thick rubber bands. Let the berries soak overnight or at least eight hours. Drain the berries, rinse them and then drain them again. (Now you have an idea of how to make sprouts too)
Place the jar upside down at an angle so that water can drain and air can circulate. The wheat berries should have a slight fermented smell but not moldy or too sour if they are being properly drained.
Rinse the wheat berries twice a day. After about two days, they will begin to sprout. When that happens, rinse and drain the berries once more, thoroughly. Fill the jar once more to the top with water and the sprouts soak for 48 hours or about two days. During that time, the liquid will ferment and become rejuvelac. Transfer the rejuvelac to a jar or juice pitcher and refrigerate.
Although this drink is healthy for digestion and the problems associated with wheat sensitivity are greatly reduced by sprouting, (think, sprouted breads and tortillas), it’s not recommended for anyone with severe wheat allergies or celiac. Maybe you could make a similar drink with a gluten-free grain such as quinoa if you’d to try it out.
Growing Wheatgrass
If you'd like to know how to make wheat grass, here's one of my favorite sites: www.sproutpeople.com. Here you'll find all sorts of organic sprouting seeds. There are wheat grass juicers, and other varieties at samsonjuicers.com. I can order products from this site and have them shipped to you for free depending on where you live. Thanks!
Reference: The Complete Book of Raw Food by Lori Baird
Disclaimer: These statements have not been reviewed by the FDA and are not intended to treat, diagnose or cure any disease whether physical or mental. Please consult your licensed health care practitioner for medical advice and concerns.
One basic of the raw food kitchen is rejuvelac, a fermented wheat beverage that raw foodists believe imparts great health benefits. It has a tart, lemony flavor; and because it’s fermented, it’s slightly carbonated, too.
If you want to get more vitamins naturally, you may want to learn how to make sprouts at home and enzyme rich drinks such as this one. I make rejuvelac for the naturally occurring acidophilus to help improve digestion. Another way to get probiotics is to make kefir. You could probably get kefir grains from your local health food store. Sprouts and sprouted beverages are very easy to make. You just need the right tools which are usually simple containers. This beverage takes about four days to make. Two days are needed for rinsing and sprouting and two days for fermenting.
Here’s what you’ll need for rejuvelac:
1. A one gallon jar with a wide mouth such as a large mason jar used for canning
2. Spring wheat berries or rye
3. Filtered water
4. Cheesecloth
5. Large rubber bands
Fill the jar about one-quarter full with the wheat berries, and then fill the jar with filtered water. Cover the jar with the cheesecloth securing it around the top of the jar with one or two thick rubber bands. Let the berries soak overnight or at least eight hours. Drain the berries, rinse them and then drain them again. (Now you have an idea of how to make sprouts too)
Place the jar upside down at an angle so that water can drain and air can circulate. The wheat berries should have a slight fermented smell but not moldy or too sour if they are being properly drained.
Rinse the wheat berries twice a day. After about two days, they will begin to sprout. When that happens, rinse and drain the berries once more, thoroughly. Fill the jar once more to the top with water and the sprouts soak for 48 hours or about two days. During that time, the liquid will ferment and become rejuvelac. Transfer the rejuvelac to a jar or juice pitcher and refrigerate.
Although this drink is healthy for digestion and the problems associated with wheat sensitivity are greatly reduced by sprouting, (think, sprouted breads and tortillas), it’s not recommended for anyone with severe wheat allergies or celiac. Maybe you could make a similar drink with a gluten-free grain such as quinoa if you’d to try it out.
Growing Wheatgrass
If you'd like to know how to make wheat grass, here's one of my favorite sites: www.sproutpeople.com. Here you'll find all sorts of organic sprouting seeds. There are wheat grass juicers, and other varieties at samsonjuicers.com. I can order products from this site and have them shipped to you for free depending on where you live. Thanks!
Reference: The Complete Book of Raw Food by Lori Baird
Disclaimer: These statements have not been reviewed by the FDA and are not intended to treat, diagnose or cure any disease whether physical or mental. Please consult your licensed health care practitioner for medical advice and concerns.
Subscribe to:
Posts (Atom)