The Men Who Made Us Fat ''Episode 1/3''

7 HEALTH BENEFITS OF CHIA SEEDS : EXCLUSIVE RENEGADE HEALTH ARTICLE

Sorry for my long absence, I hope you find this following article interesting...

CHia Seeds

They became popular as “chia pets” in the 1980s, those green-furred animals that are still found in thousands of homes today. But chia seeds, which sprout within a couple weeks on pets like this pig, are put to far better use (depending on your priorities!) as part of a healthy diet.

Chia is the Mayan word for strength, and chia seeds were an important energy source for many ancient cultures, including the Mayans and Incans. The Aztecs also used chia mixed in water for a beverage, ground it into flour, and pressed it for oil, while warriors were said to use it as a high energy supplement while on conquests.

The seeds still are a major dietary staple in South and Central America today, as they are good sources of fiber and protein, and have an extremely high concentration of essential fatty acids—even more omega-3s than salmon. They also contain potassium, calcium, iron, phosphorus, and manganese, while being low in cholesterol and sodium, and have a high contration of antioxidants.

With all these nutrients and more, chia seeds have become one of today’s superfoods, with benefits to the body and brain. Athlete Christopher McDougall, who wrote Born to Run, noted that Tarahumara Indians in Mexico ate chia seeds while on their desert runs, making the seeds popular with marathoners. Chia seeds can be eaten raw, or added to drinks and foods. When soaked in water, they form a gel that can be used in baking, and they also thicken smoothies and oatmeal, while being a crunchy addition to yogurt.

Here’s a glimpse of seven health benefits associated with the seeds.

1. Control blood sugar. The unique combination of soluble and insoluble fiber helps to slow the body’s conversion of food into sugar. Preliminary research shows that chia seeds could help people with diabetes control their blood sugar levels and protect their hearts. Animal studies show that chia-rich diets lower LDL cholesterol and triglyceride levels, while increasing HDL cholesterol. The white-seeded variant of chia, called “Salba” also helped control blood sugar, in addition to maintaining blood pressure and C-reactive protein.

2. Protect the heart. Animal studies have indicated chia’s potential to help preserve heart health. An animal study published in February 2012 found that chia seeds, as a source of the essential fatty acid “a-linolenic acid (ALA),” when fed to rats on a high-carb, high-fat diet, reduced cardiac and liver inflammation and improved insulin sensitivity and glucose tolerance.

3. Manage cholesterol. Early animal studies have also indicated that adding chia to the diet may help to normalize blood fats and cholesterol levels. In one study published in 2009, researchers fed rats a high-sugar diet for three months, then substituted chia seed for the source of fat in the diet from month 3-5 in half the animals. The dietary chia seeds prevented the onset of high lipids and fats in the blood, and helped to reduce abdominal fat.

4. Protect against cancer. Though few studies have been done, early animal research has suggested that chia may have a protective benefit against cancer. Research from Argentina, for example, showed that chia seeds inhibited growth and metastasis of tumors in rats.

5. Enhance energy. Because they are so nutrient-dense for their size, chia seeds make great energy foods for long runs, hikes, and other endurance efforts. The high protein content, along with the slow-burning combination of fibers, keeps you going for hours. In fact, according to a Bloomberg article, chia seeds have become the “stimulant of choice” among Wall Street investors and traders because they’re healthier than coffee, cheaper and more legal than cocaine, and less juvenile than the 5-hour energy drink.

6. Regulate the digestive system. Chia has a reputation for helping to maintain and restore intstinal health, though so far it doesn’t appear that there are any scientific studies on the subject. Most likely, it is because of the unique fiber content in the seeds that people are experiencing this benefit. In today’s world of over-processed foods and white flour, rich sources of soluble and insoluble fiber are difficult to find. Chia seeds help to promote regularity, and is easily digested. It digests slowly, and helps keep the colon hydrated. Many patients swear by it for preventing diverticulitis (inflammation of the colon).

7. Boost brain power. Essential fatty acids are known to help maintain the funciton of brain cell membranes and neurotransmitters. Omega-3 fatty acids, in particular, contain docosahexaenoic acid (DHA), which is used exclusively by the brain and nervous system. They also contain eicosapentaenoic acid (EPA), which has shown in studies to help relieve low-grade inflammation associated with clinical depression. Chia seeds are a powerhouse source of essential fatty acids—a natural brain food.

Do you use chia seeds in your diet? 

How do you prepare them? 

Have you noticed a difference in your health since using them? Let me know!

Sources

P.J. Skerrett, “A Chia Pet for Diabetes?” Harvard Health Publications, December 17, 2010, http://www.health.harvard.edu/blog/a-chia-pet-for-diabetes-20101217923.

Poudyal H., et al., “Lipid redistribution by a-linolenic acid-rich chia seeds inhibits stearoyl-CoA desaturase-1 and induces cardiac and hepatic protection in diet-induced obese rats,” J Nutr Biochem 2012 Feb;23(2):153-62, http://www.ncbi.nlm.nih.gov/pubmed/21429727.

Chicco AG, et al., “Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalizes hypertriacylglycerolaemia and insulin resistence in dyslipaemic rats,” Br J Nutr 2009 Jan;101(1):41-50, http://www.ncbi.nlm.nih.gov/pubmed/18492301.

Espada CE, et al., “Effect of Chia oil (Salvia Hispanica) rich in omega-3 fatty acids on the eicosanoid release, apoptosis and T-lymphocyte tumor infiltration in a murine mammary gland adenocarcinoma,” Prostaglandins Leukot Essent Fatty Acids 2007 Jul; 77(1):21-8, http://www.ncbi.nlm.nih.gov/pubmed/17618100.

David Sax, “Chia Seeds, Wall Steet’s Stimulant of Choice,” Bloomberg, May 24, 2012, http://www.businessweek.com/articles/2012-05-24/chia-seeds-wall-streets-stimulant-of-choice/.

Reposted from Kevin Gianni

Holistic means patience.

Great Expectations!
When you are using holistic means (homeopathic, naturopathic, nutrition) to cure a chronic of bothersome ailment it takes longer to achieve relief. Allopathic results (take a pill=feel better) doesn't apply. We don't block pain receptors or kill bacteria instantly (and create further imbalances) as prescriptions do. 

Nutrition and homeopathy builds your immune system over time, educates your system to look for certain symptoms, resolving to stop your illness in it's tracks and stop experiencing the symptoms, on a long-term basis. 

For every year you've had your chronic issue (acne, eczema, asthma, heart disease, IBD) it will take at least a month to resolve naturally. IF you adhere to guidelines that are set out for you specifically: lifestyle, nutritional and introduce the homeopathic medicines when they need to be introduced.

Only if you follow prescribed methods of cure will you achieve long-term health, naturally.

No imbalance occurs overnight and to get rid of it overnight is unrealistic. Managing the health expectations of my patients is essential to long-term cure.

Not unlike career goals, you put into your health care what you get out of it.

Invest on your long-term, side-effect free health!

– Your first wealth is health. Emerson

ASPARTAME: Side Effects & Toxicity Symptoms

"Might as well go for a soda.." thanks Kim Mitchell but maybe not...

I recently moved my practice to home visits instead of clinic visits and I have to say I'm really liking the change. I get to see my patients at their most relaxed and in some cases they really let their guard down and I see something I wouldn't have seen if I was still in clinic.

On a recent visit I noticed my patient was drinking a soda, so I asked how much was consumed in a day, at least 2L of diet soda was consumed. A light bulb went off in my head and I realized that some of the neurological symptoms were from aspartame poisoning. For the first time in my career I moved someone off a diet soda onto a regular one, since juice wasn't an option. I told her to cut the regular cola with a no-sodium club soda to reduce the sugar and increase the soda until that is all she was having. After she's gone through that I will work with her system to detox the aspartame out. 

If you have someone who is a chronic diet'r forward on this list to them and see what symptoms they too maybe experiencing.

There are over 92 different health side effects associated with aspartame consumption.

Aspartame may trigger, mimic, or cause the following illnesses: Chronic Fatigue Syndrome, Epstein-Barr, Post-Polio Syndrome, Lyme Disease, Grave’s Disease, Meniere’s Disease, Alzheimer’s Disease, ALS, Epilepsy, Multiple Sclerosis (MS), Hypothyroidism, Mercury sensitivity from Amalgam fillings, Fibromyalgia, Lupus, non-Hodgkins
Lymphoma, Attention Deficit Disorder (ADD), Grave’s Disease, Chronic Migraines or Chronic Diarrhea.

Adverse reactions and side effects of aspartame include:

EYES: Blindness, decreased vision, blurring, bright flashes or squiggly lines, tunnel vision, decreased night vision or dry eye from decreased tear production.

EARS: Tinnitus, noise intolerance, hearing impairment.

Neurologic: Epilepsy, headaches, migraines, dizziness, unsteadiness, confusion, memory loss, severe drowsiness, numbness of limbs, hyperactivity and restless legs, facial pain, severe tremors.

Psychological/Psychiatric: Depression, irritability, aggression, anxiety, personality changes, insomnia and phobias.

Chest: Heart palpitations, tachycardia, shortness of breath or high blood pressure.

Gastrointestinal: Nausea, diarrhea (can have blood in stools), 
abdominal pain or pain when swallowing.

Skin: Itching without a rash, lip and mouth reactions, skin hives or aggravated asthma

Endocrine: Loss of control of diabetes, menstrual changes, marked thinning or loss of hair marked, weight loss or weight gain, aggravated low blood sugar (hypoglycemia), 
severe PMS

Urogential: 
Frequency of voiding, burning during urination, urinary incontinence (women especially) excessive thirst, fluid retention, leg swelling and bloating, increased susceptibility to infection

Aspartame changes the ratio of amino acids in the blood, blocking or lowering the levels of serotonin, tyrosine, dopamine, norepinephrine, and adrenaline. Therefore, it is typical that aspartame symptoms cannot be detected in lab tests and on x-rays. Textbook disorders and diseases may actually be a toxic load as a result of aspartame poisoning.

ASPARTAME STUDY: Also an 11yr study has shown that women that consume 2 or more diet sodas/day led to a doubled risk in fast-paced kidney decline.

Now we know that not everyone drinks liters or gallons of diet soda but it’s more of an accumulative effect- it’s in over 6000 products worldwide. Diet soda, diet cakes, diet yogurt, gum, diet cookies, diet anything.

What is it made of?
Aspartame (also labeled 951): made from two amino acids - aspartic acid and phenylalanine bound together with methanol. These break down into formaldehyde (used in embalming), formic acid (a venom in ant stings), and DKP (causes brain tumors). Aspartic acid, phenylalanine and ethanol occur naturally in some foods, aspartic acid and phenylalanine are usually bound up with two other amino acids and methanol is counterbalanced with ethanol. These compounds are not bound up and the influx is readily absorbed into the brain causing excess of free radicals and over stimulating the brain cells. Ultimately leading to holes in the brain tissue.

“Aspartame Disease: An Ignored Epidemic” by Dr HJ Roberts
“Excitotoxins: the Taste that Kills” by Dr. Russell L. Blaylock
“http://wwdorway.com/badnews.html#symptoms”

New Years resolutions?

For me my New Years is in September. Seems kinds natural after 17yrs of school. With the start of every new school year there was always: new clothes, books and of course - my ever precious a new set of Laurentian pencil crayons. 

For the rest of the world January 1 is a new lease on life. 
Promises to ourselves of: weight loss, eat less, eat healthier, read more, be a better person, focus on family and friends, improve your business or find a new job. All of these promises that we make to ourselves, to improve our lives through self awareness. Unfortunately 98% of us lose track and we fall back in our old ways. It's comfortable. Change is not.

Most fitness club memberships are abandoned my March, eating habits go back to what they were and the Kobo is loaded up with books but is still sitting on the bedside table, instead of in your bag to read everyday and you've made plans to meet up with your friends - in June. Well at least meeting your friends in June is better than Christmas. 

Remember- change takes place outside our comfort zone!

How can you make permanent changes? 
It takes 120days to commit to a new change and make it permanent. This requires you to do something everyday for the 120days, even in a small way to help make this part of your new routine. 

Not only should you write down your goals - health, business or personal, but review them daily. Make these goals realistic, for example-winning the lottery, although is a lofty goal, not something you have a direct affect=outcome. 

I recommend each person write down a goal from each aspect of their life: one financial goal; one personal goal; one lifestyle goal; one happiness goal; one fitness goal-mental or physical. Write them on a small piece of card and keep it with you, review it daily. Keeping these goals in mind as you go through your daily lives will help you change your outlook from "what can I do" to "I can do it". 

Commit your goals to writing, personal and professional reasons why you should.
These can be personal- weight loss, personal growth, financial goals, since these are the most
common concerns that I see in my practice with my patients. Financial goals can also be small business goals, these will help you focus your goals and measure the results from your efforts. 

1. It will force you to clarify what you want. Imagine setting out on a trip with no particular destination in mind. How do you pack? What roads do you take? How do you know when you have arrived? Instead, you start by picking a destination. The same is true with the milestones in your life. Writing down your goals forces you to select something specific and decide what you want.
2. It will motivate you to take action. Writing your goals down is only the beginning. Articulating your intention is important, but it is not enough. You must execute on your goals. You have to take action. I have found that writing down my goals and reviewing them regularly provokes me to take the next most important action.
3. It will provide a filter for other opportunities. The more successful you become, the more you will be deluged with opportunities. In fact, these new opportunities can quickly become distractions that pull you off course. The only antidote I know of is to maintain a list of written goals by which to evaluate these new opportunities.
4. It will help you overcome resistance. Every meaningful intention, dream, or goal encounters resistance. From the moment you set a goal, you will begin to feel it. But if you focus on the resistance, it will only get stronger. The only way I have found for overcoming it, is to focus on the goal—the thing I want. 
5. It will enable you to see—and celebrate—your progress. Life is hard. It is particularly difficult when you aren’t seeing progress. You feel like you are working yourself to death, going nowhere. But written goals are like mile-markers on a highway. They enable you to see how far you have come and how far you need to go. They also provide an opportunity for celebration when you attain them.

6. For business think S.M.A.R.T. when you create your goal setting worksheet:

   
   
   Specific: Goals need to be specific. Try to answer the questions of How much and What kind with each goal you write.
   Measurable: Goals must be stated in quantifiable terms, or otherwise they’re only good intentions. Measurable goals facilitate management planning, implementation, and control. 
   Attainable: Goals must provide a stretch that inspires people to aim higher. Goals must be achievable, or they’re a set-up for failure. Set goals you know you, your company, and employees can realistically reach.
   Responsible person: Goals must be assigned to a person or a department. But just because a person is assigned to a goal doesn’t mean that she’s solely responsible for its achievement. See our article on Performance Management for ideas on how to hold your team accountable for goal achievement.
   Time specific: With reference to time, your goals must include a timeline of when your goals should be accomplished.
   In Business, goal setting that is S.M.A.R.T. can make a huge difference in maintaining growth and momentum. Whether you run a modest department or a massive corporation, make sure that you always make an effort to add these properties to the goals you set!

Writing your goals down doesn’t take that long. Don’t over-think the process. Just get something on paper and refine it as you go. I think you will find that the benefits are well-worth the effort.

References:
http://sidsavara.com/personal-productivity/fact-or-fiction-the-truth-about-the-harvard-written-goal-study
http://michaelhyatt.com/5-reasons-why-you-should-commit-your-goals-to-writing.html
http://mariaerving.com/22-reasons-why-you-should-write-your-dreams-and-goals-down-on-paper
http://mystrategicplan.com/resources/smart-goal-setting-examples/

The Pill as an OTC product? The risk outweighs the benefits

Doctors in the States want to have "the Pill" available as an over the counter drug (OTC) to reduce unwanted pregnancies. Sounds to me like big pharma is thumping it's chest again.

Two fold problem as far as I can see. What it doesn't take into account are the reasons people aren't taking the Pill to begin with: money - it will still have a cost, religious reasons, health reasons - not everyone is keen on taking a pill.

If a patient wishes to be on the Pill, under a Dr's care many aspect of the patients life is taken into account before a prescription is filled out- or it should be. 

With it readily available OTC there isn't any consideration for the patients current health state or lifestyle (which needs to be taken into account) prior to considering taking the Pill. If a patient is a: heavy smoker, drinker or participates in recreational drugs, bad eating habits or is extremely inactive - are all reasons a Dr. should prevent a prescription. 

Not to mention there isn't any counseling on how to take it if it is an OTC product. When, how or best way to take it, side effects to watch out for, patients are left on their own. If we're speaking to people with little education or without English as a first language, these questions would not be addressed with a pamphlet within the OTC product. And no recourse for the patient if the side effects are harmful or fatal.

According to Elson Haas, MD, birth control pills (BCPs) are both the most effective and the most hazardous form of contraception. Though taking oral contraceptives regularly is 99 percent effective in birth control, there are many possible side effects. Weight gain, emotional swings, circulatory and vascular symptoms, and gastrointestinal upset are not uncommon. Blood clots, liver problems, and cancer are also possible, though relatively rare; these were more common in the 1960s with the higher-dose pills. Many women have difficulty with oral contraceptives, though many others seem to tolerate them well. The use of birth control pills is more common in young women and teenagers, which adds another dimension of uncertainty regarding the nutritional effects of these drugs.

There are also nutrient depletions that take place when a woman is taking the Pill

Aside from the long list of potential side effects birth control pills can deplete important nutrients. These nutrients include: Vitamin B2, Vitamin B6, Vitamin B12, Folic Acid, Vitamin C, Magnesium and Zinc.

Oral contraceptives may create certain nutrient deficiencies and excesses as well as increase the nutritional needs of the user. Most of the B vitamins, particularly pyridoxine (B6) and folic acid, are needed in higher amounts when birth control pills are taken. The copper level usually rises, and zinc levels often fall. Thus, more zinc is needed as well. An increased need for vitamins C, E, and K may also result from the use of birth control pills.

In Nutrition and Vitamin Therapy, Michael Lesser, M.D., points out that birth control pills cause an alkaline imbalance in the vagina that may lead to increased susceptibility to infection. Extra ascorbic acid, 1-2 grams per day, may help balance the acid environment and prevent this problem. He and other authors also suggest that the increased blood levels of copper generated by oral contraceptive use may contribute to depression and emotional symptoms; additional manganese and zinc may reverse these symptoms. Sharon DeBuren, nurse practitioner and nutritionist, adds that the depression from BCPs is also a neurochemical reaction to artificial steroids (female hormones), and from a lack of a women's own superior hormones, estradiol and natural progesterone secreted with ovulation. Iron levels may also rise, and less iron may be required because the pills often reduce the amount of menstrual blood loss, as well.

Because BCPs are metabolized by the liver before being eliminated, a diet low in other liver irritants is suggested. Alcohol, cocaine, and other drugs, pesticides and preservative chemicals in food, as well as fried foods should be avoided. Cutting down on refined foods and sugary treats is also suggested; these foods are "empty" calories and may cause further nutrient depletion. Avoiding nicotine and fried foods is also a good idea to prevent further vascular irritation. Teenage girls on "the pill" must also be particularly careful to avoid nutritional deficiencies, and all would be well advised to take a supportive nutritional supplement. Adequate intake of the antioxidant nutrients, such as vitamins C and E, selenium, and beta-carotene, can help reduce potential toxicity of oral contraceptives. The herb, milk thistle, contains silymarin and may be especially helpful.

A high-nutrient diet is the best prevention for problems. Low-fat protein levels and nutritious foods such as whole grains, vegetables, nuts, and seeds are also important. Eating lots of vegetables is the best way to prevent many mineral deficits and also maintain weight. And several teaspoons of cold-pressed vegetable oil, particularly olive oil, should also be used daily to ensure the intake of the essential fatty acids. All of the above-mentioned foods, along with protein intake from such foods as eggs, fish, poultry, dairy foods, and legumes, is a sensible approach. In addition to the usual female adult or teenage levels, if taking oral contraceptives it is recommended that intake of the following nutrients be increased to the levels listed:

Nutrient Daily Amounts (in 1 or 2 doses)
Vitamin B6 50-100 mg.
Vitamin B12 50-200 mcg.
Folic acid 600-800 mcg.
Vitamin E 400-600 IU
Vitamin C 1-3 g.
Zinc 20-40 mg.

Other B vitamins can also be increased to higher levels, such as an additional 25 mg. of each, to balance out the B complex. More antioxidants can also help reduce the deleterious effects of the drugs. These include beta-carotene, selenium, and possibly amino acid L-cysteine to complement the additional vitamins C and E.

Copper intake in supplements should be limited to 1 mg., though the increased zinc intake will help lower copper levels. Whole grains, nuts, seeds, and vegetables will ensure that copper requirements are met. Iron supplements may be decreased somewhat with use of birth control pills unless the menstrual periods are heavy or there is anemia. Iron needs are probably reduced from the usual 18 mg. to around 12-15 mg per day. All of these values can be checked occasionally by blood biochemistry profiles or evaluation of mineral levels to ensure proper individualized care.

Nutrient Program for Oral Contraceptives:

Water 1½-3 qt. 

Plus a high quality vitamin-mineral product with at least these nutrients: Vitamin A 5,000-10,000 IUs, Calcium* 600-1,000 mg., Beta-carotene 10,000-20,000 IUs, Chromium 200-400 mcg., Vitamin D 200-400 IUs, Copper 1-2 mg., Vitamin E 400-600 IUs, Iron 15-20 mg., Thiamine (B1) 25-50 mg., Magnesium* 400-600 mg., Riboflavin (B2) 25-50 mg.,
Manganese 5-10 mg., Niacin or niacinamide (B3) 25-50 mg., Molybdenum 150-300 mcg., Pantothenic acid (B5) 50-250 mg., Phosphorus 600-800 mg., Pyridoxine(B6) 25-200 mg.,
Potassium 1-2 g., Cobalamin (B12) 50-200 mcg. (at CHI we suggest 2800mcg daily), Selenium 150-300 mcg., Folic acid 600-800 mcg., Zinc 30-60 mg., Biotin 200-400 mcg., PABA 25-50 mg.,

Fatty acids, olive, or Flaxseed oils 1-2 teaspoons

Vitamin C 1-3 g. with Bioflavonoids 250-500 mg.

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

http://edition.cnn.com/2012/11/20/health/birth-control-over-the-counter/index.html?eref=rss_mostpopular&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+rss%2Fcnn_mostpopular+(RSS%3A+Most+Popular)

http://www.leaflady.org/BC_Patch_warning.htm

Do I have a Cold or the Flu?

Seems like we got an early start on the cold and flu season this year. A lot of people have already had the cold- endless runny nose and congestion and a few have had the flu, 24hour stomach flu seems to have hit the city. But a lot of people just can't tell the difference between a cold and flu, this handy chart printed out and placed on your fridge will help if you do start to feel poorly.

My goal is always prevention

Homeopathically you can take remedies to help prevent illness:

Oscillococcinum 200C taken at the 1st of every month (only 4 pellets under the tongue) and Influenzinum 200C taken at the 15th of the month (one pellet under the tongue) has been proven to reduce the incidence of any cold or flu. Start taking this November 1st and continue to take it until May15th. If you do become ill it's also shown to drastically reduce the duration and severity of infection from 14 days to about 4-5 days.

Watch your sugar intake!

Most rates of flu spike after periods on indulgence like Halloween, Christmas, Valentines Day and Easter. One can of regular cola can reduce your immune power 60% for up to 5hours, can you imagine how much your system is reduced after the sugar high of Halloween? But it's not just sugar – it's alcohol, your body processes alcohol like sugar. So limit these indulgences as well to improve your immune power. 

Sugar is accumulative as well, take stock on how much you have in a day- one sugar cube is about 4g. The average morning cold cereal is about 12g, that's 3 cubes of sugar before your add the milk. Now add in: the sugar in your tea or coffee, in your yogurt, juice and cubes pop with your lunch and your afternoon trip to the vending machine or the coffee shop. You could be up to 36 sugar cubes before you know it. Way more than just a can of cola so imagine how much you immune power has diminished. (Whole fruits are better the fiber in the fruit slows down how fast you process the foods, juice is processed as sugar without the fiber.)

What are some possible ingredients to be used in a Smoothie Recipe to Boost the Immune System?

Fruits:
Fruits contain vitamins, antioxidants, and other nutritional ingredients that nourish the body, providing support for your immune system. Some favorite fruits are blueberries, strawberries, bananas and peaches.

Wheat grass
Wheat grass is an energizer. The vitality obtained from wheat grass juice is remarkable. One ounce of wheat grass juice has the nutritional value of over 20 oz. of garden vegetables and may be sufficient for your daily maintenance and supply of minerals, vitamins, amino acids, and enzymes. The nutrients in wheat grass juice are easily digested and enter the bloodstream quickly.

Aloe Vera Juice
Clinical studies have shown that AVJ may have curative properties in the treatment of stomach ulcers and other digestive conditions. It is also often used to produce a mild laxative effect. Aloe Vera Juice is also an effective antioxidant that contains various essential nutrients like minerals, vitamins and enzymes, which help in strengthening the immune system.

Echinacea
Echinacea has been popularly attributed with the ability to boost the body’s immune system. Despite the recent advent of antibiotics, Echinacea remains a popular herb for treating various illnesses like colds, flu, infections, and skin conditions.

Green Tea
The green tea is a very powerful antioxidant, and is known to help the immune system fight viral and bacterial infections.

Bee Pollen
A fine, powder-like material produced by the anthers of flowering plants that is gathered by the bee. Bee pollen contains the B-complex vitamins, Vitamin C, amino acids enzymes, carotene calcium, copper, iron magnesium, and potassium. Although well known for its ability to fight fatigue and increase endurance.

Ginseng
This Chinese herb, often used to combat fatigue and lack of energy, is a great addition to any smoothie to give it a boost. Ginseng contains a caffeine-like chemical that has been shown to enter the bloodstream rapidly. This may result in physiological effects such as a sense of increased energy and mental alertness and has been found to have a positive effect on athletic performance, reaction time and visual/motor coordination.

Protein Powders:
Soy (plant-based) protein, and/or Whey protein (animal based) contain high amounts of protein, minerals, and essential amino acids that help build the body. It is a great supplement to any healthy smoothie recipe.

Wheat Germ
From the heart of the wheat kernel, wheat germ is packed with nutrients. In addition to the fact that it’s rich in vitamin B and E and selenium, wheat germ is high in protein and iron – two nutrients our bodies need for energy.

Oat Bran:
Nutritionally, oats are similar to whole wheat, and the main difference being that the oat kernel has not been taken apart, and the wheat kernel has. Oats, too, are high in protein and fiber, and are a good source of zinc, vitamins and iron. The fiber in oat bran is the soluble kind, which has been found to lower cholesterol.

Immune Boosting Recipes

Roasted Butternut Squash Soup

Ingredients

                  1 large butternut squash (or 2 small)

                  1 Tbsp. Olive oil

                  2 yellow onions, quartered

                  1 Tbsp. butter

                  2-3 cups no sodium chicken stock

                  1/2 tsp. cinnamon

                  pinch ground nutmeg

                  pinch ground cloves

                  1/4 tsp. salt

                  1/4 tsp. black pepper

Instructions

Cut butternut squash lengthwise and remove seeds. Preheat oven to 425° F. Brush insides and of squash halves and onion quarters with olive oil, season with salt and pepper and place, cut sides down, on cookie sheet or in roasting pan. Bake for 30-45 minutes or until squash, onion is tender.

When squash is cooked, remove from oven and spoon out the softened squash into the saucepan with the butter and onion, discarding the squash skin. Add enough chicken stock to the saucepan to cover the squash by about an inch. Return to heat and bring to a boil. Reduce heat and simmer for about 20 minutes. Add spices.

If soup is lumpy at this point and you prefer it perfectly smooth, puree with an immersion blender or a bit at a time in a regular blender.

Number of servings (yield): 6

Maple-Walnut Tapioca Pudding

Turn comforting tapioca pudding into a special dessert for two by spiking it with pure maple syrup and finishing it with a simple spiced maple-nut topping.

Ingredients

1 cup low-fat milk

1 large egg, well beaten

1 tablespoon plus 1 teaspoon quick-cooking tapioca

1/8 teaspoon salt

1/4 cup plus 1 tablespoon pure maple syrup, divided

1/2 teaspoon vanilla extract

2 tablespoons chopped walnuts

Pinch of ground cinnamon

Pinch of ground nutmeg

                 
Instructions

Combine milk, egg, tapioca and salt in a medium saucepan. Let stand for 5 minutes.

Place the saucepan over medium-low heat and cook, stirring constantly, until the mixture comes to a boil, 6 to 18 minutes (depending on your stove). Remove from the heat; stir in 1/4 cup syrup and vanilla.

Divide the pudding between 2 ramekins or custard cups. Let cool for at least 30 minutes or refrigerate until chilled.

Meanwhile, line a small plate with parchment or wax paper. Coat the paper with cooking spray. Combine walnuts, the remaining 1 tablespoon syrup, cinnamon and nutmeg in a small saucepan or skillet. Heat over medium-low heat, stirring, until most of the syrup has evaporated, 1 to 4 minutes. Spread the nuts out onto the prepared paper and place in the freezer until cool, about 10 minutes.

Crumble the chilled walnut topping into pieces. Serve the pudding topped with the maple walnuts.

Sesame-Honey Tempeh & Quinoa Bowl

Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Serve with sesame breadsticks.

Ingredients

Quinoa & Carrot Slaw

1 1/2 cups water

3/4 cup quinoa, rinsed

2 cups grated carrots (about 3 large)

2 tablespoons rice vinegar

2 tablespoons sesame seeds, toasted (see Tip)

1 tablespoon sesame oil

1 tablespoon reduced-sodium soy sauce

Sesame-Honey Tempeh

2 tablespoons sesame oil

2 8-ounce packages tempeh (see Note), crumbled into bite-size pieces

3 tablespoons honey

3 tablespoons reduced-sodium soy sauce

2 tablespoons water

1 teaspoon cornstarch

2 scallions, sliced

Instructions

To prepare quinoa: Bring 1 1/2 cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 14 minutes. Uncover and let stand.

To prepare carrot slaw: Meanwhile, combine carrots, rice vinegar, sesame seeds, 1 tablespoon oil and 1 tablespoon soy sauce in a medium bowl. Set aside.

To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.

Combine honey, 3 tablespoons soy sauce, 2 tablespoons water and cornstarch in a small bowl. Add to the pan and cook, stirring, until the sauce has thickened and coats the tempeh, about 1 minute.

Divide the quinoa among 4 bowls and top each with 1/2 cup carrot slaw and 3/4 cup tempeh mixture. Sprinkle with scallions.

Autumn Greens Salad with Sunflower Seeds

Ingredients

                  1/3 cup raw sunflower seeds

                  1 tbsp whole-grain mustard

                  3 tbsp s fresh lemon juice (1 large lemon)

                  3/4 tsp coarse salt

                  1 tbsp plus 1 tsp pure maple syrup

                  2 tbsp organic sunflower oil, preferably cold-pressed

                  1/2 pound brussels sprouts, very thinly sliced (3 cups)

                  4 to 6 leaves of leafy greens such as Swiss chard and kale (preferably lacinato),
         stemmed and thinly sliced (3 cups)

Instructions

Preheat oven to 375 degrees. Toast sunflower seeds on a rimmed baking sheet in a single layer until golden, stirring occasionally, about 10 minutes. Set aside to cool. Meanwhile, stir mustard, lemon juice, salt, and maple syrup together in a small bowl; whisk in oil until emulsified.

Toss brussels sprouts, chard, and kale together. Stir in sunflower seeds and pour in dressing; toss to coat. Serve immediately.

Roasted-Garlic Soup

Ingredients

                  2 garlic bulbs, cloves separated (about 40), plus 2 cloves, thinly sliced

                  1 large russet potato (about 12 ounces), peeled and cut into 1/2-inch cubes

                  1 large yellow onion (about 12 ounces), trimmed, peeled, and cut into six-inch wedges

                  4 fresh sage leaves

                  1 tbsp extra-virgin olive oil, plus 1 1/2 tsp

                  1 1/2 tsp coarse salt

                  Freshly ground pepper

                  1/3 cup good quality dry sherry

                  3 1/2 cups homemade or low-sodium store-bought chicken stock

                  1 tsp fresh lemon juice

                  snipped fresh chives, for garnish

Instructions

 Preheat oven to 400. Toss whole garlic cloves, potato, onion, sage, 1 tbsp oil, 1 tsp salt, and a pinch of pepper in a large ovenproof skillet. Cover, and transfer to oven. Roast, stirring occasionally, 30 minutes.

 Meanwhile, make the garnish: Put remaining 1 1/2 tsp oil and the sliced garlic into a small skillet. Cook over low heat, swirling skillet occasionally, until garlic is browned but not burned, about 20 minutes. Using a slotted spoon, transfer garlic slices to paper towels to drain.

Remove skillet from oven, and stir in 1/3 cup water. Cover, and return to oven; roast until potato is deep golden brown and garlic and onion are very soft, about 20 minutes. Transfer garlic cloves to a plate, and let cool slightly. Squeeze garlic from skins into skillet; discard skins.

Heat skillet over medium-high heat. Add sherry, and cook, stirring to scrape up browned bits, 1 minute. Add stock and 1/2 cup water, and bring to a simmer. Remove from heat, and let cool slightly.

Puree vegetable mixture in a blender in batches. Press through a fine sieve into a medium saucepan. Heat over low heat; stir in lemon juice, remaining 1/2 tsp salt, and 1/4 tsp pepper.