Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly

Let’s warm up for the winter in Canada and boost the immune system with an elixir of life! I am sharing with you the Ultimate Golden Milk Recipe – Ayurvedic, Vegan and Keto Friendly!

My dear readers! What I am sharing with you here today is creamy, comforting, fatty (good fats of course!), turmeric + ginger-infused, slightly spicy, perfectly sweetened, a super healthy cup of golden milk. Using a traditional method and taking the time (no short cuts here) I am sharing with you my beloved Golden Milk Recipe. However, I am trying a slightly different Golden Milk Recipe to entice you. I have three version of the same Golden Milk Recipe and this is the one I am sharing with you.

Good news is the Golden Milk Recipe provided below still follows the traditional Ayurvedic way of making the tea but contains loads of healthy fats therefore exciting news for people following keto or low carb diet. Of course since I have used almond milk the recipe is also suitable for vegans. If you are a dairy lover you can substitute with full fat milk instead of the almond milk and add cream from dairy instead of the coconut cream. Speaking of keto diet, I have been reading blogs or watching videos of many wonderful keto recipes that are healthy and wholesome. So currently I love making fat bombs, keto bread and keto naan bread are some of my favourite. I will share with you. Please leave comments if you want to see these recipes.

Be it immunity, anti-inflammatory, protective or energizing the Golden Milk Recipe has taken over the Western wellness world with a storm. The bloggers, social media health enthusiasts, nutritionists and Herbalists all over the world has fallen in love with Turmeric and love making their golden milk recipe. Where in the West and now even in the East many looked down upon the yellow color spice that stained their dishes or hands, but now the health food stores and the specialty grocery stores are filled with numerous versions of turmeric and golden milk products. The scenario at specialty grocery stores in Canada has raw turmeric in their produce section, raw turmeric paste and turmeric powders in grocery aisles, many turmeric capsules, tinctures and supplements at supplement sections as well as Golden Milk at their coffee bars. I wish I could take pictures and show you the craziness on turmeric that is going on here in Canada! As I am more familiar with the supplement section I can’t possibly tell you enough how big nutraceutical companies are competing with one another to make the best version of the next turmeric capsule.

When I first started drinking it – I didn’t like the traditional and simple Golden Milk Recipe version. Therefore I obviously created by own. When the rest of the world is obsessing about turmeric –  as a upcoming herbalist I couldn’t ignore ginger that comes from the same family and has some very similar properties. Therefore you will see both turmeric and ginger in my Golden Milk Recipe.

Since winter is upon us – let’s learn how to a make a warm cup of the golden milk that will take care of our immunity as well as provide fatty acid benefits for our brain. Taking Turmeric with Fat is ideal for brain, organ and hormonal health.

2 Step Golden Milk Recipe:

Ingredients:

Step 1

• ¼ cup organic, fair-trade turmeric powder
• A pinch of cayenne (to increase absorption)
• ½ cup spring water or filtered water

Step 2

• 1 cup unsweetened plain almond milk (homemade or store-bought)
• ½ cup spring or filtered water
• ½ tablespoon coconut cream (full fat)
• 1 teaspoon ground turmeric paste (from step 1)
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cinnamon
• 2-3 strands of saffron (has aphrodisiac qualities)
• 1 tablespoon coconut oil or almond oil
• Sweetener of choice (i.e. honey, maple syrup, monk fruit sugar, coconut sugar, or stevia to taste)

 

Instructions:

Step 1: This can be made in advance and kept in the fridge for a week.

• In saucepan, mix turmeric powder and cayenne pepper with one half cup water.
• Bring to boil and cook until a thick paste is formed.
• Store paste in a glass jar and keep inside the refrigerator.

Step 2

1. To a small saucepan add almond milk, water and add bring to a slight boil.
2. Add the turmeric paste, ground ginger, saffron and the cinnamon. Infuse the spices for 3-4 minutes.
3. Whisk in the coconut cream and coconut oil (or almond oil) and keep it in the stove until the fats come up on the top.
4. Turn off the heat and prepare a cup and a tea strainer. Place the strainer on the cup.
5. Strain and pour the golden milk in the cup.
6. Add sweetener of your choice.

 

Golden Milk Benefits:

• Golden milk helps build immunity and keeps you safe from infections.
• Golden milk can protect you from cold, flu and cough.
• An excellent remedy for digestive problems.
• Small amount of turmeric is considered to be a liver tonic.
• Golden milk can assist with blood purification.
• Since golden milk is good for blood and liver it also improves the health of the skin.
• Adding a secret ingredient in can reduce headaches that happens due to hormonal imbalance.
• Due to its anti-inflammatory properties it reduces body ache and arthritic pain.
• This particular golden milk recipe will strength the reproductive health of women
• Golden milk taken every day can improve brain health and memory.
• This golden milk recipe can also be considered to reduce the chances of cancer development in the body.
• This recipe can assist in intermittent fasting.
• Turmeric also improves vision health.
• Yogis take turmeric or golden milk to improve flexibility.

 

This Golden Milk Recipe is a must for those who are seeking to boost their immune system and improve their reproductive health.

The traditional recipe is time consuming to make. Therefore I take advantage of the Golden Milk from Botanica. In Canada Botanica is a popular brand available at many health food store. They just came up with their Golden Milk powder in an exquisite jar! It contains Organic Turmeric, organic dates, organic coconut, organic vanilla flavours, organic cardamom, organic ashwagandha, organic cinnamon, organic black pepper – which makes it perfect for even a Yogi! This golden milk has been added to my morning warm beverage regime instead of a cup of coffee.

However I love making my own recipes from scratch too when time permits. Try this recipe and reap the many benefits discussed above.

The post Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/ultimate-golden-milk-recipe-ayurvedic-vegan-keto-friendly/

Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly

Let’s warm up for the winter in Canada and boost the immune system with an elixir of life! I am sharing with you the Ultimate Golden Milk Recipe – Ayurvedic, Vegan and Keto Friendly!

My dear readers! What I am sharing with you here today is creamy, comforting, fatty (good fats of course!), turmeric + ginger-infused, slightly spicy, perfectly sweetened, a super healthy cup of golden milk. Using a traditional method and taking the time (no short cuts here) I am sharing with you my beloved Golden Milk Recipe. However, I am trying a slightly different Golden Milk Recipe to entice you. I have three version of the same Golden Milk Recipe and this is the one I am sharing with you.

Good news is the Golden Milk Recipe provided below still follows the traditional Ayurvedic way of making the tea but contains loads of healthy fats therefore exciting news for people following keto or low carb diet. Of course since I have used almond milk the recipe is also suitable for vegans. If you are a dairy lover you can substitute with full fat milk instead of the almond milk and add cream from dairy instead of the coconut cream. Speaking of keto diet, I have been reading blogs or watching videos of many wonderful keto recipes that are healthy and wholesome. So currently I love making fat bombs, keto bread and keto naan bread are some of my favourite. I will share with you. Please leave comments if you want to see these recipes.

Be it immunity, anti-inflammatory, protective or energizing the Golden Milk Recipe has taken over the Western wellness world with a storm. The bloggers, social media health enthusiasts, nutritionists and Herbalists all over the world has fallen in love with Turmeric and love making their golden milk recipe. Where in the West and now even in the East many looked down upon the yellow color spice that stained their dishes or hands, but now the health food stores and the specialty grocery stores are filled with numerous versions of turmeric and golden milk products. The scenario at specialty grocery stores in Canada has raw turmeric in their produce section, raw turmeric paste and turmeric powders in grocery aisles, many turmeric capsules, tinctures and supplements at supplement sections as well as Golden Milk at their coffee bars. I wish I could take pictures and show you the craziness on turmeric that is going on here in Canada! As I am more familiar with the supplement section I can’t possibly tell you enough how big nutraceutical companies are competing with one another to make the best version of the next turmeric capsule.

When I first started drinking it – I didn’t like the traditional and simple Golden Milk Recipe version. Therefore I obviously created by own. When the rest of the world is obsessing about turmeric –  as a upcoming herbalist I couldn’t ignore ginger that comes from the same family and has some very similar properties. Therefore you will see both turmeric and ginger in my Golden Milk Recipe.

Since winter is upon us – let’s learn how to a make a warm cup of the golden milk that will take care of our immunity as well as provide fatty acid benefits for our brain. Taking Turmeric with Fat is ideal for brain, organ and hormonal health.

2 Step Golden Milk Recipe:

Ingredients:

Step 1

• ¼ cup organic, fair-trade turmeric powder
• A pinch of cayenne (to increase absorption)
• ½ cup spring water or filtered water

Step 2

• 1 cup unsweetened plain almond milk (homemade or store-bought)
• ½ cup spring or filtered water
• ½ tablespoon coconut cream (full fat)
• 1 teaspoon ground turmeric paste (from step 1)
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cinnamon
• 2-3 strands of saffron (has aphrodisiac qualities)
• 1 tablespoon coconut oil or almond oil
• Sweetener of choice (i.e. honey, maple syrup, monk fruit sugar, coconut sugar, or stevia to taste)

 

Instructions:

Step 1: This can be made in advance and kept in the fridge for a week.

• In saucepan, mix turmeric powder and cayenne pepper with one half cup water.
• Bring to boil and cook until a thick paste is formed.
• Store paste in a glass jar and keep inside the refrigerator.

Step 2

1. To a small saucepan add almond milk, water and add bring to a slight boil.
2. Add the turmeric paste, ground ginger, saffron and the cinnamon. Infuse the spices for 3-4 minutes.
3. Whisk in the coconut cream and coconut oil (or almond oil) and keep it in the stove until the fats come up on the top.
4. Turn off the heat and prepare a cup and a tea strainer. Place the strainer on the cup.
5. Strain and pour the golden milk in the cup.
6. Add sweetener of your choice.

 

Golden Milk Benefits:

• Golden milk helps build immunity and keeps you safe from infections.
• Golden milk can protect you from cold, flu and cough.
• An excellent remedy for digestive problems.
• Small amount of turmeric is considered to be a liver tonic.
• Golden milk can assist with blood purification.
• Since golden milk is good for blood and liver it also improves the health of the skin.
• Adding a secret ingredient in can reduce headaches that happens due to hormonal imbalance.
• Due to its anti-inflammatory properties it reduces body ache and arthritic pain.
• This particular golden milk recipe will strength the reproductive health of women
• Golden milk taken every day can improve brain health and memory.
• This golden milk recipe can also be considered to reduce the chances of cancer development in the body.
• This recipe can assist in intermittent fasting.
• Turmeric also improves vision health.
• Yogis take turmeric or golden milk to improve flexibility.

 

This Golden Milk Recipe is a must for those who are seeking to boost their immune system and improve their reproductive health.

The traditional recipe is time consuming to make. Therefore I take advantage of the Golden Milk from Botanica. In Canada Botanica is a popular brand available at many health food store. They just came up with their Golden Milk powder in an exquisite jar! It contains Organic Turmeric, organic dates, organic coconut, organic vanilla flavours, organic cardamom, organic ashwagandha, organic cinnamon, organic black pepper – which makes it perfect for even a Yogi! This golden milk has been added to my morning warm beverage regime instead of a cup of coffee.

However I love making my own recipes from scratch too when time permits. Try this recipe and reap the many benefits discussed above.

The post Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/ultimate-golden-milk-recipe-ayurvedic-vegan-keto-friendly/

Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly

Let’s warm up for the winter in Canada and boost the immune system with an elixir of life! I am sharing with you the Ultimate Golden Milk Recipe – Ayurvedic, Vegan and Keto Friendly!

My dear readers! What I am sharing with you here today is creamy, comforting, fatty (good fats of course!), turmeric + ginger-infused, slightly spicy, perfectly sweetened, a super healthy cup of golden milk. Using a traditional method and taking the time (no short cuts here) I am sharing with you my beloved Golden Milk Recipe. However, I am trying a slightly different Golden Milk Recipe to entice you. I have three version of the same Golden Milk Recipe and this is the one I am sharing with you.

Good news is the Golden Milk Recipe provided below still follows the traditional Ayurvedic way of making the tea but contains loads of healthy fats therefore exciting news for people following keto or low carb diet. Of course since I have used almond milk the recipe is also suitable for vegans. If you are a dairy lover you can substitute with full fat milk instead of the almond milk and add cream from dairy instead of the coconut cream. Speaking of keto diet, I have been reading blogs or watching videos of many wonderful keto recipes that are healthy and wholesome. So currently I love making fat bombs, keto bread and keto naan bread are some of my favourite. I will share with you. Please leave comments if you want to see these recipes.

Be it immunity, anti-inflammatory, protective or energizing the Golden Milk Recipe has taken over the Western wellness world with a storm. The bloggers, social media health enthusiasts, nutritionists and Herbalists all over the world has fallen in love with Turmeric and love making their golden milk recipe. Where in the West and now even in the East many looked down upon the yellow color spice that stained their dishes or hands, but now the health food stores and the specialty grocery stores are filled with numerous versions of turmeric and golden milk products. The scenario at specialty grocery stores in Canada has raw turmeric in their produce section, raw turmeric paste and turmeric powders in grocery aisles, many turmeric capsules, tinctures and supplements at supplement sections as well as Golden Milk at their coffee bars. I wish I could take pictures and show you the craziness on turmeric that is going on here in Canada! As I am more familiar with the supplement section I can’t possibly tell you enough how big nutraceutical companies are competing with one another to make the best version of the next turmeric capsule.

When I first started drinking it – I didn’t like the traditional and simple Golden Milk Recipe version. Therefore I obviously created by own. When the rest of the world is obsessing about turmeric –  as a upcoming herbalist I couldn’t ignore ginger that comes from the same family and has some very similar properties. Therefore you will see both turmeric and ginger in my Golden Milk Recipe.

Since winter is upon us – let’s learn how to a make a warm cup of the golden milk that will take care of our immunity as well as provide fatty acid benefits for our brain. Taking Turmeric with Fat is ideal for brain, organ and hormonal health.

2 Step Golden Milk Recipe:

Ingredients:

Step 1

• ¼ cup organic, fair-trade turmeric powder
• A pinch of cayenne (to increase absorption)
• ½ cup spring water or filtered water

Step 2

• 1 cup unsweetened plain almond milk (homemade or store-bought)
• ½ cup spring or filtered water
• ½ tablespoon coconut cream (full fat)
• 1 teaspoon ground turmeric paste (from step 1)
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cinnamon
• 2-3 strands of saffron (has aphrodisiac qualities)
• 1 tablespoon coconut oil or almond oil
• Sweetener of choice (i.e. honey, maple syrup, monk fruit sugar, coconut sugar, or stevia to taste)

 

Instructions:

Step 1: This can be made in advance and kept in the fridge for a week.

• In saucepan, mix turmeric powder and cayenne pepper with one half cup water.
• Bring to boil and cook until a thick paste is formed.
• Store paste in a glass jar and keep inside the refrigerator.

Step 2

1. To a small saucepan add almond milk, water and add bring to a slight boil.
2. Add the turmeric paste, ground ginger, saffron and the cinnamon. Infuse the spices for 3-4 minutes.
3. Whisk in the coconut cream and coconut oil (or almond oil) and keep it in the stove until the fats come up on the top.
4. Turn off the heat and prepare a cup and a tea strainer. Place the strainer on the cup.
5. Strain and pour the golden milk in the cup.
6. Add sweetener of your choice.

 

Golden Milk Benefits:

• Golden milk helps build immunity and keeps you safe from infections.
• Golden milk can protect you from cold, flu and cough.
• An excellent remedy for digestive problems.
• Small amount of turmeric is considered to be a liver tonic.
• Golden milk can assist with blood purification.
• Since golden milk is good for blood and liver it also improves the health of the skin.
• Adding a secret ingredient in can reduce headaches that happens due to hormonal imbalance.
• Due to its anti-inflammatory properties it reduces body ache and arthritic pain.
• This particular golden milk recipe will strength the reproductive health of women
• Golden milk taken every day can improve brain health and memory.
• This golden milk recipe can also be considered to reduce the chances of cancer development in the body.
• This recipe can assist in intermittent fasting.
• Turmeric also improves vision health.
• Yogis take turmeric or golden milk to improve flexibility.

 

This Golden Milk Recipe is a must for those who are seeking to boost their immune system and improve their reproductive health.

The traditional recipe is time consuming to make. Therefore I take advantage of the Golden Milk from Botanica. In Canada Botanica is a popular brand available at many health food store. They just came up with their Golden Milk powder in an exquisite jar! It contains Organic Turmeric, organic dates, organic coconut, organic vanilla flavours, organic cardamom, organic ashwagandha, organic cinnamon, organic black pepper – which makes it perfect for even a Yogi! This golden milk has been added to my morning warm beverage regime instead of a cup of coffee.

However I love making my own recipes from scratch too when time permits. Try this recipe and reap the many benefits discussed above.

The post Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/ultimate-golden-milk-recipe-ayurvedic-vegan-keto-friendly/

Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly

Let’s warm up for the winter in Canada and boost the immune system with an elixir of life! I am sharing with you the Ultimate Golden Milk Recipe – Ayurvedic, Vegan and Keto Friendly!

My dear readers! What I am sharing with you here today is creamy, comforting, fatty (good fats of course!), turmeric + ginger-infused, slightly spicy, perfectly sweetened, a super healthy cup of golden milk. Using a traditional method and taking the time (no short cuts here) I am sharing with you my beloved Golden Milk Recipe. However, I am trying a slightly different Golden Milk Recipe to entice you. I have three version of the same Golden Milk Recipe and this is the one I am sharing with you.

Good news is the Golden Milk Recipe provided below still follows the traditional Ayurvedic way of making the tea but contains loads of healthy fats therefore exciting news for people following keto or low carb diet. Of course since I have used almond milk the recipe is also suitable for vegans. If you are a dairy lover you can substitute with full fat milk instead of the almond milk and add cream from dairy instead of the coconut cream. Speaking of keto diet, I have been reading blogs or watching videos of many wonderful keto recipes that are healthy and wholesome. So currently I love making fat bombs, keto bread and keto naan bread are some of my favourite. I will share with you. Please leave comments if you want to see these recipes.

Be it immunity, anti-inflammatory, protective or energizing the Golden Milk Recipe has taken over the Western wellness world with a storm. The bloggers, social media health enthusiasts, nutritionists and Herbalists all over the world has fallen in love with Turmeric and love making their golden milk recipe. Where in the West and now even in the East many looked down upon the yellow color spice that stained their dishes or hands, but now the health food stores and the specialty grocery stores are filled with numerous versions of turmeric and golden milk products. The scenario at specialty grocery stores in Canada has raw turmeric in their produce section, raw turmeric paste and turmeric powders in grocery aisles, many turmeric capsules, tinctures and supplements at supplement sections as well as Golden Milk at their coffee bars. I wish I could take pictures and show you the craziness on turmeric that is going on here in Canada! As I am more familiar with the supplement section I can’t possibly tell you enough how big nutraceutical companies are competing with one another to make the best version of the next turmeric capsule.

When I first started drinking it – I didn’t like the traditional and simple Golden Milk Recipe version. Therefore I obviously created by own. When the rest of the world is obsessing about turmeric –  as a upcoming herbalist I couldn’t ignore ginger that comes from the same family and has some very similar properties. Therefore you will see both turmeric and ginger in my Golden Milk Recipe.

Since winter is upon us – let’s learn how to a make a warm cup of the golden milk that will take care of our immunity as well as provide fatty acid benefits for our brain. Taking Turmeric with Fat is ideal for brain, organ and hormonal health.

2 Step Golden Milk Recipe:

Ingredients:

Step 1

• ¼ cup organic, fair-trade turmeric powder
• A pinch of cayenne (to increase absorption)
• ½ cup spring water or filtered water

Step 2

• 1 cup unsweetened plain almond milk (homemade or store-bought)
• ½ cup spring or filtered water
• ½ tablespoon coconut cream (full fat)
• 1 teaspoon ground turmeric paste (from step 1)
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground cinnamon
• 2-3 strands of saffron (has aphrodisiac qualities)
• 1 tablespoon coconut oil or almond oil
• Sweetener of choice (i.e. honey, maple syrup, monk fruit sugar, coconut sugar, or stevia to taste)

 

Instructions:

Step 1: This can be made in advance and kept in the fridge for a week.

• In saucepan, mix turmeric powder and cayenne pepper with one half cup water.
• Bring to boil and cook until a thick paste is formed.
• Store paste in a glass jar and keep inside the refrigerator.

Step 2

1. To a small saucepan add almond milk, water and add bring to a slight boil.
2. Add the turmeric paste, ground ginger, saffron and the cinnamon. Infuse the spices for 3-4 minutes.
3. Whisk in the coconut cream and coconut oil (or almond oil) and keep it in the stove until the fats come up on the top.
4. Turn off the heat and prepare a cup and a tea strainer. Place the strainer on the cup.
5. Strain and pour the golden milk in the cup.
6. Add sweetener of your choice.

 

Golden Milk Benefits:

• Golden milk helps build immunity and keeps you safe from infections.
• Golden milk can protect you from cold, flu and cough.
• An excellent remedy for digestive problems.
• Small amount of turmeric is considered to be a liver tonic.
• Golden milk can assist with blood purification.
• Since golden milk is good for blood and liver it also improves the health of the skin.
• Adding a secret ingredient in can reduce headaches that happens due to hormonal imbalance.
• Due to its anti-inflammatory properties it reduces body ache and arthritic pain.
• This particular golden milk recipe will strength the reproductive health of women
• Golden milk taken every day can improve brain health and memory.
• This golden milk recipe can also be considered to reduce the chances of cancer development in the body.
• This recipe can assist in intermittent fasting.
• Turmeric also improves vision health.
• Yogis take turmeric or golden milk to improve flexibility.

 

This Golden Milk Recipe is a must for those who are seeking to boost their immune system and improve their reproductive health.

The traditional recipe is time consuming to make. Therefore I take advantage of the Golden Milk from Botanica. In Canada Botanica is a popular brand available at many health food store. They just came up with their Golden Milk powder in an exquisite jar! It contains Organic Turmeric, organic dates, organic coconut, organic vanilla flavours, organic cardamom, organic ashwagandha, organic cinnamon, organic black pepper – which makes it perfect for even a Yogi! This golden milk has been added to my morning warm beverage regime instead of a cup of coffee.

However I love making my own recipes from scratch too when time permits. Try this recipe and reap the many benefits discussed above.

The post Ultimate Golden Milk Recipe – Ayurvedic, Vegan & Keto Friendly appeared first on Conscious Health.

from RSSMix.com Mix ID 8197828 http://conscioushealth.net/ultimate-golden-milk-recipe-ayurvedic-vegan-keto-friendly/

Metabolic Renewal Review – What To Expect

Metabolic Renewal is Dr. Jade Teta's newest weight loss program exclusively for women. Very soon I will be doing a complete breakdown of the program, specifically breaking down, what's inside and what you can expect.Having recommended and personally used Dr. Jade Teta's Metabolic Prime Program since its launch, I know first hand just how amazingly ... Read more

The post Metabolic Renewal Review – What To Expect appeared first on Cut the Fat Weight Loss Blog | Weight Loss Podcast | Diet | Lose Weight Blog | Fat Loss Program | Weight Loss Motivation | Paleo.

from RSSMix.com Mix ID 8197828 http://cutthefatpodcast.com/3823/cut-the-fat-blog/metabolic-renewal-review

Never Buy Fat-Free Mayo – Here’s Why…

Many of you know that I own a natural-foods restaurant called The Flying Avocado Cafe and one of my many responsibilities involves making sure that the food is as healthy as possible.One of the favorite items on our menu is our chicken-salad and recently someone asked me about the type of mayo that we use ... Read more

The post Never Buy Fat-Free Mayo – Here’s Why… appeared first on Cut the Fat Weight Loss Blog | Weight Loss Podcast | Diet | Lose Weight Blog | Fat Loss Program | Weight Loss Motivation | Paleo.

from RSSMix.com Mix ID 8197828 http://cutthefatpodcast.com/364/cut-the-fat-blog/never-buy-fat-free-mayo-here-is-why

Moderation Sucks As A Weight Loss Strategy…Here’s Why

Recently a listener asked, “Why is Ray not a fan of moderation?” So, in today’s post, I want to discuss why moderation sucks as a weight loss strategy and what you should use in its place. What does Moderation Mean? First off, moderation sucks because there is no certified definition of what it means. Sure, […]

from RSSMix.com Mix ID 8197828 http://cutthefatpodcast.com/3248/cut-the-fat-blog/moderation-sucks-as-a-weight-loss-heres-why

Health Benefits of 12 Sea Vegetables – Ocean of Nutrients

My very first experience with sea vegetables was at a Buddhist Temple in Mississauga where they served their main meal with seaweed salad and it was YUM! The first bite into the seaweed salad changed my taste bud for good! Later when we fell in love with Sushi I have had many nori rolls and seaweed salads. Luckily my education in the field of nutrition and herbal medicine also lead me to learn and explore more about sea vegetables or seaweeds. I use them in many of my favourite and delicious recipes at home, such as, I use Irish moss as a thickener for my almond milk, use kelp in my kelp and zucchini noodles, use Agar Agar in making vegan cheese and arame to cook rice. I will soon share some of these recipes with you.

I have been to many wellness seminars and I believe I heard someone (quite possibly David Wolfe) quoting someone, “The future of nutrition lies within the ocean”

There are many essential nutrients required by the body to function at optimal level. The word ‘essential’ is used because the body cannot produce these nutrients on its own and need to derive them from the food we eat. Of which trace minerals and glycol nutrients are required for optimal cell function. However, many of these nutrients are missing from the very soil we grow food in. Tropical countries and countries were the land has been under water do not have this problems as much. Therefore using sea vegetables that are mineral and nutrient rich are the best ways to ensure we get all of our essential nutrition. The best thing to know about sea weeds it is grown wildly under the sea and doesn’t have to be organic and no one needs to worry about GMO! Because this is under water it is in its most pure form and human interjections to change anything in it has not happened. It is a wild edible from the ocean.

Sea vegetables contain vitamins, minerals, amino acids, and polysaccharides (long chain sugar, almost a bitter sugar). There are mainly three categories of seaweeds – green, red, brown, blue-greens and yellow-greens.

As I am moving towards being an herbalist, I am seeing the medicinal value of sea vegetables.

Sea vegetables are the best source of iron and iodine. Seaweeds contain ten to twenty times more nutrients than land vegetables.¹ They balance thyroid function and prevent aging and chronic disease. Sea veggies are also chockfull of chlorophyll (specially the green seaweeds) and dietary fiber and they lend a salty flavor to foods, which comes from a balanced combination of sodium, potassium, calcium, phosphorus, magnesium, iron and many other trace minerals naturally found in the ocean. The nutrient that makes it unique is the glyconutrients found in sea weeds.

Common Benefits of all Sea Vegetables:

1. All sea vegetables contain protein, fiber (soluble and insoluble), omega 3 fatty acids and minerals.
2. Most all of the sea vegetables contain both fat and water soluble vitamins such as, high amount of Vitamin A, beta carotene, B complex, Vitamin C and E.
3. All seaweeds are excellent source of calcium, iodine and iron.
4. More minerals and trace minerals combinations compared to any land vegetables.
5. Kelp, kombu and wakame contains alginic acid which assists the human body with detoxification from heavy metals and radioactive isotopes.
6. All sea vegetables contain iodine which makes it essential for hormonal health.
7. The iron content in seaweeds is more bioavailable to the body because they also contain high amount of vitamin C.
8. All seaweeds improves carbohydrate metabolism and aids in weight loss.
9. All of the seaweeds assist the body with reducing bloating, swelling and water retention.
10. Seaweeds are known to bind with heavy metals and radioactive pollutants in our body and remove them.
11. Sea vegetables are also high in lignans that can block oestrogens or the bad estrogens. This reduces the chances of estrogen related cancer.

Precaution before Culinary Uses:

1. Wash fresh sea vegetable thoroughly before using them for cooking to get rid of any sands.
2. After cooking or adding them to salads, refrigerate any left overs.
3. Pre-soak dried sea vegetables before consuming or adding to a dish.
4. Note before soaking that sea-vegetable grows double in size after soaking.
5. Store dried sea vegetables in an air-tight glass container after opening the initial package.

Varieties of sea vegetables:

Benefits of Agar Agar: (Gelidium corneum)

Taste: Salty and Sweet

Effect: Cooling

Agar Agar also known as Kanten in Japan, is wonderful for creating delicious sugar-free desserts. It comes in powder, flakes, bars and long string (almost like noodles). It is a vegetarian alternative to gelatin. It can be used to firm up jellies, pies and puddings as well as when vegan cheese. Currently Agar Agar noodles are available at Chinese Super stores and health food stores. Note that it simply dissolves in hot liquid and thickens at room temperature.

• Agar Agar has mild laxative properties and therefore can be helpful for those who suffer from constipation.
• If used in conjunction with vegetables in a salad Agar Agar can aid in weight loss.
• Agar Agar is known to reduce inflammation, improve liver, lungs and heart health.
• Agar Agar is known for its high content of iron and calcium.
• Could be used in treating hemorrhoids.
• This sea vegetable also can assist in eliminating radioactive toxins from the body.  
• In cosmetic industry, it can be used to soften and moisturize skin and hair. Therefore, a number of cosmetic manufacturers are starting to use Agar Agar as one of the raw material in making lipstick, soap, ointments, lotion and cream.

Caution: Do not use if you have loose stools or diarrhea.

Benefits of Arame: (Eisenia bicyclis)

Taste: Salty and Sweet

Effect: Cooling

Arame has a rather mild flavor. Arame is brown Japanese kelp used primarily in Japanese, Chinese, Korean, Peruvian and Indonesian cuisine.

• Arame is a good source of calcium, potassium, vitamin A and dietary fiber
• A tablespoon of dried arame will give you 0.7 mg of iodine, therefore beneficial for thyroid health. Contains more iodine than shell fishes and more calcium than milk.
• Arame can be used in lowering blood pressure.
• This seaweed contains an abundant amount of chlorophyll. 
• The nutrients in Arame improve the elasticity of skin while the antioxidants and minerals draw toxins from the dermal tissue. 
• Arame also contains Omega 3 fatty acids, which reduces inflammation in skin, strengthens hair, bones, teeth and nails.

Benefits of Bladderwrack: (Fucus vesiculosus)

• Improves thyroid function as it contains a good supply of iodine.
• Bladderwrack increase metabolism and curbs appetite.
• Contains beta-carotene that improves vision by fighting the free radicals in the cornea.
• Reduces inflammation for people suffering from arthritis, gout, sore muscles and joints.
• Bladderwrack is amazing for those suffering from high cholesterol, blood sugar issues and even cancer. A unique fiber found in bladderwrack is called Fucoidan (a polysaccharides) which promotes cell regeneration.
• The fiber in the bladderwrack also assists to relieve from constipation, reduce flatulence, bloating, cramping and reduces the chances of ulcer.
• Bladderwrack has also been used in skin care for dryness, wrinkles, and age spots. It has also been used to fight skin irritation such as burns, insect bites and itch.

Benefits of Dulse: (Palmaria palmate)

Dulse also comes in shakable flakes, similar to granulated kelp and can be a good substitute for salt. Expect a chewy texture and slightly salty finish. Dulse is available in fresh, dried, flaky and form. Dulse flakes are often shredded and sprinkled on soups, but fresh dulse can be sautéed like vegetables, dulse flakes can be used in lentil soups or sprinkle on avocado or salads. It can also be consumed as a snack.

• Dulse packed with protein, iron and contains all 8 glyco nutrients.
• It has less iodine (by most accounts, about 1/5 of the amount) than kombu, with high amounts of magnesium and calcium.
• The high levels of vitamin A found in dulse make it an ideal solution for vision problems.
• Dulse also contains manganese which can assist with preventing skin conditions (scurvy) and viral infections (herpes).

Benefits of Hijiki: (Sargassum fusiforme)

Taste: Salty

Effect: Cooling

In Japan Hijiki is known to have a very strong taste. Hijiki grows in the coastal regions of Japan, China and Korea. The “Hijiki” means “Bearer of wealth and beauty.” It expands up to four times more than its original volume after soaking in water.

• Hijiki has vitamin B2 and niacin which assists in balancing blood sugar levels and aids in weight loss.
• Iodine present in it balances hormones (thyroid) and also ensures their proper functioning.
• Hijiki is a rich source of the essential bone mineral – calcium. A small amount of hijiki contains more calcium than cow’s milk. Hence it is beneficial for bone, teeth, hair and nails.
• Hijiki is known to reduce phlegm in the body and assist in detoxification.
• It is an amazing addition to beauty care as it is known to brighten skin tone of the face and add luster to the hair. If you think about the Ayurvedic perspective of understanding how the food looks like or the color or the shape of the food guides you what it is good for. Hijiki looks like thick, black hair.

Benefits of Irish moss (Chondrus crispus)

Taste: Salty and Sweet

Effect: Cooling

Irish moss is also known as “Sea Moss” or “Carrageen Moss.” 

• Irish moss contains vitamin A, D, E, and K as well iodine, potassium, sulphur and calcium chloride.
• Used externally as a beauty care ingredient, as it softens and soothes the skin as well as reduce wrinkles and dark circles. 
• Other skincare benefits include sunburn, chapped skin, eczema, psoriasis, and rashes.
• Within the food industry it is used as a thickener, so it is a great addition to a raw vegan diet such as to make ice-creams and nut milks. I add this powerhouse of seaweed in my homemade almond milk.
• Irish moss is used in reducing mucus and dryness from the lungs. It is used as a remedy for any lung diseases such as cold, flu, and mumps.
• This seaweed is also used to lower cholesterol.
• The gelatinous substance in Irish moss makes it a useful treatment for peptic and duodenal ulcers.
• Irish moss is also used in kidney and bladder diseases.

Benefits of Kombu (Laminaria japonica)

Kombu is a type of kelp. It comes dried, for soup or broth, or fresh, to be eaten as sashimi.

• Kombu contains high amount of iodine, calcium, magnesium and iron.
• Kombu is used in Chinese medicine as a treatment for goiter.
• The alginic acid in Kombu is known to act as an intestinal cleanser.
• Kombu in the diet will provide the much-needed iron to maintain good health.
• In cooking Kombu is used as a flavour enhancer as it contains glutamate.
• Kombu is also used when cooking lentils as it is known to improve the digestion of the legume.

Benefits of Kelp (Laminariales)

It is edible brown algae. At specialty grocery stores it is found in dried as well as powdered form. I mix this in my salt bottle to get more nutritional benefit from this salty food.

• Kelp adds good amount of iodine in one’s diet which boosts metabolism and improve thyroid function.
• Kelp is known to contain all 8 glyco nutrients.
• Kelp has been used for men’s reproductive health especially for prostate problems.
• Kelp is also used in autoimmune conditions such as Hashimoto’s condition, rheumatism, hypothyroidism as well as hyperthyriodism.
• The abundance of vitamins and minerals in kelp can promote healthy hair and skin.
• Kelp is useful for the GI tract and the pancreas.
• Kelp is known to reduce swelling, edema, ovarian problems, tumors, lymphatic swelling, goiter and swollen testes.
• The nutrient content also aids in heart health and reduces blood pressure. It protects the heart in high altitudes and assists in deep breathing.
• Kelp is also used to sooth lungs and throat when suffering from coughing and asthma.

Benefits of Nori (Porphyra species)

Seaweed sheets used to make sushi rolls which are essentially Nori. Roasted Nori also available and has the best of flavours amongst the sea vegetables.

• Nori contains one of the richest sources of protein (30-40 grams of protein per 100 gram) and amino acids (such as Taurine) of all seaweeds.
• Nori contains high amounts of Vitamin A, B1, B12, niacin, Vitamin C, E, K, potassium and iodine.
• One sheet of Nori has high amounts of fiber and omega 3 fatty acids.
• Nori contains all of the 8 glyco nutrients.
• Nori is used in reducing cholesterol and high blood pressure.
• Also used to prevent goiter, edema and painful urination.
• Nori is amazing for skin health and reduces the chances of beriberi, cysts, warts, and rickets.

Benefits of Sea Lettuce (Ulva lactuca)

Sea lettuce is also known as Irish seaweeds. It is green seaweed or algae that grow worldwide. Sea lettuce is added in soups, meats and fish.  

• Rich source of B vitamins, vitamin A, C and E.
• Sea lettuce is known to be used to protect from macular degeneration.
• Sea lettuce also contains good amount of calcium and magnesium – both minerals promotes bone and dental health.
• Sea lettuce is also rich in high amount of protein and iron.

Benefits of Sea Palm (Postelsia palmaeformis)

Sea Palm is brownish-green in color, looks just like a miniature palm tree. Sea palm has a sweet and salty taste. It can be added to soups or salads. Toasted sea palm can also be consumed on its own.  

• Sea palm like the other sea vegetables contains an array of nutrients that boosts metabolism, reduces edema, improves thyroid function, and aids in weight loss.
• Sea Palm eliminates toxins and heavy metals from the body.
• Reduces the chances of growths, tumors, goiter and cysts.
• This antioxidant rich sea vegetable eliminates free-radicals and in turn slows down aging.  

Benefits of Wakame (Undaria pinnatifida)

Wakame is related to kombu and also is known as badderlocks, murlins or wing kelp. I have added to soups, rice and stir fries. Roasted wakame can be sprinkled on salads or stews as an easy way to add minerals to your favorite foods. Wakame contains high levels of B Vitamins and C which makes it amazing fat burning.

• Contains fucoxanthin which improves insulin resistance.
• Also is a diuretic herb which reduces swelling, water retention and bloating.
• Wakame contains good amount of calcium which makes it good for bone, hair and skin health.
• Reduces the chances of tumors.
• In Japan wakame is given to mothers after childbirth to purify blood.

 Types of Sea Vegetables or Seaweeds in Nature:

Green Algae	Brown Algae	Red Algae
Sea Lettuce	Arame	Agar Agar
	Bladderwrack	Dulse
	Hijiki	Nori
	Kelp
	Kombu
	Wakame

 

In future, I will be sharing two sea vegetable recipes. These are:

 

1. Edmame and Arame Salad
2. Sea Vegetable Rice. 

Stay Tuned!

Reference:

Phipott, Jane and Bradford, Montse, “Seaweed: Nature’s secret for a long and healthy life”. The Nutrition Practitioner. Winter 2006

Mateljan, George. Sea Vegetables. Weblink, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=135.

Pitchford, Paul. Healing with Whole Foods. Third Edition. Page: 580 – 595.5

http://www.superfoods-for-superhealth.com/seaweed.html

Ravensthorpe, Michael , “Sea Lettuce: A Possible Secret  to Longevity.”

Weblink: http://spiritfoods.net/health-benefits-of-sea-lettuce/. Date researched: May 28, 2017.

 

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Grain Free, Oil Free Chickpea Flour Flatbread or Chickpea Roti or Chila

Grain Free, Oil Free Chickpea Flour Flatbread or Chickpea Roti or Chila

2017-02-12 04:15:32

Serves 5

A delicious Grain-Free option for those who are gluten or grain free

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Prep Time

15 min

Cook Time

20 min

Prep Time

15 min

Cook Time

20 min

Ingredients

1. 1 cup chickpea flour
2. ½ cup cassava flour or tapioca flour
3. Celtic Sea Salt, to taste
4. 1 tablespoon soy or rice based yogurt
5. 1 teaspoon nutritional yeast (optional)
6. ½ teaspoon of garam masala
7. ¼ teaspoon turmeric powder
8. A pinch of cayenne pepper
9. 1 cup water

Instructions

1. In a stainless steel bowl add all of the dried ingredients and mix well.
2. Add soy or rice milk and mix it with the dried ingredients.
3. Slowly incorporate room temperature water by whisking the ingredients.
4. Ensure the batter is not too thick. Add more water if you want thinner consistency.
5. Heat the ceramic non-stick pan and using a ladle pour the batter on the pan. Turn the handle of the pan to make the batter round.
6. Cook each side for 3-4 minutes or until they are cooked.
7. This batter should make 12-14 flatbread.

Notes

1. Adjust water to ensure lighter consistency of the batter
2. Adjust salt as needed as when using nutritional yeast.

Utensil

1. Gotham Steel 9.5-Inch Non-Stick Titanium Frying Pan – for no oil cooking

By Nahid Ameen

Conscious Health http://conscioushealth.net/

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IdealLean Nighttime Probiotic for Women

The following article was first posted on http://www.webnaturista.com. Connect with us at Facebook, Twitter, Tumblr and Pinterest

That uncomfortable, bloated feeling is not a welcomed one. No woman likes it.

The digestive blues can hit you at the most inconvenient times. Probiotics, beneficial bacteria that cleanse the gastrointestinal tract, can be of help.

Introducing Ideal Lean Night-Probiotics, a winning blend guaranteed to keep you in the pink of digestive health. Read this Ideal Lean Probiotic Review to find out how life-changing gem will look after your gut, and you. See the lowest price here.

How Probiotics Work

Probiotics like Ideal Lean Night Probiotic replace the beneficial gut bacteria that you lose. When you consume probiotic-rich foods such as yogurt and fermented cabbage, the healthy bacteria cultures in them move into your gastrointestinal tract. They then prevent harmful bacteria from taking over. It is wise to take probiotics after taking antibiotics because they replenish good bacteria.

Potent Ideal Lean probiotics work to balance the good and bad bacteria in your stomach. They keep the body’s systems running at peak performance.

The Benefits of Probiotics

You may think that probiotics are yet another new age health gimmick, but they have benefits that will surprise you.

The 2012 American Heart Association report disclosed that Lactobacillus Reuteri found in meat and dairy products lowered LDL levels significantly. Researchers found that probiotics break down bile salts and prevent them from being reabsorbed into the gastrointestinal tract. Studies also found that the same bacteria kills the germs that cause tooth decay and gingivitis.

According to the Harvard Medical School, consuming probiotics can reduce diarrhea and other digestive problems. A review published on the JAMA Network revealed that those who took probiotics were 42% less likely to experience diarrhea episodes than those who did not.

Probiotics are a big boon for the human body’s immune system. A study in the Journal of Allergy and Clinical Immunology found that unborn babies were in better health when their mothers consumed probiotics.

Some people may become ill every time the weather changes, but probiotics deal with that. Researchers who reviewed studies from the Cochrane Library discovered that they help to reduce bacteria in the upper respiratory tract.

Probiotics are helpful for ladies. The unique Ideal Lean formula stands out above others because the company designed it with women in mind. If you are prone to yeast infections or bacterial vaginosis, probiotics will protect your sensitive area.

Types of Probiotics and which is most beneficial

Wander into any health food outlet and an array of probiotic supplements will greet you. They come in different forms, so which is the most beneficial?

Probiotics most commonly come in capsule form. Freeze-dried probiotics do not need refrigeration if they are in properly sealed capsules. Those that are not in this form are sensitive to heat and moisture, so they require refrigeration. Note that Ideal Lean Probiotic, though in powder form, needs no refrigeration.

Some probiotics come in the form of chewable tablets. Manufacturers design them for anyone who is not fond of swallowing pills, particularly children.

The refrigerated section of health food stores may carry liquid probiotics, which some proponents claim are the freshest forms available. These can be a hassle if you travel frequently. Many Probiotics also come in liquid drinks, which may not be potent because other ingredients overwhelm them.

Then, there are powders, which you can consume on their own or incorporate into dishes.

So, which form is the best? A powder like the standout Ideal Lean blend is a winner because it is versatile. You can work it into delicious, low-fat recipes and not notice that you are taking it at all. With 32 billion CFUs, it cleanses your gut and is a boon for your digestive system. Unlike other probiotics, they can survive at room temperature.

IdealLean Nighttime Probiotic: Product Highlights

This probiotic blend is what you need if you want to give your digestion a boost. It improves the balance of good to bad bacteria in your body and fights off infection. Try it, and you will find yourself fitter than you ever were. The high fiber content ensures that you will maintain healthy fat levels naturally and safely. Use it to ease your worries if you have a tendency to be anxious; it is a natural sleep blend that works.

What exactly does this A-plus formula contain? For a start, it has an incredible 32 million CFUs or Colony Forming Units. They measure how many health-giving bacteria there are in a supplement. Most supplement manufacturers indicate them proudly on their product labels.

A first look tells you straightaway that Ideal Lean Nighttime Probiotic has more of them than other probiotic blends. With seven natural probiotic strains and healthy fiber, it ensures your gut health like few other supplements can.

The helpful bacteria this miracle blend contains include:

a. Lactobacillus Plantarum, which produces hydrogen peroxide that the body uses to battle foodborne bacteria;

b. Lactobacillus Caseri, which increases fat loss and promotes healthy bacteria in the vagina

c. Lactobacillus Acidophilus, which improves digestive health and nutrient absorption. It also fights disease-bearing bacteria.

d. Lactobacillus Fermentum, which generates the antioxidants needed to fight inflammation.

e. Bifidobacterium Longum, which breaks down carbohydrates

f. Lactobacillus Rhamnosus, which will benefit your vaginal health immensely.

g. Bifidobacterium Bifidum, which balances the amount of good and bad bacteria in your gut.

This one-of-a-kind concoction works for your body while you get your much-needed shuteye. The chamomile and valerian root n this natural sleep blend will calm your nerves and stop insomnia. Chamomile, from the chamomile flower, treats skin conditions like psoriasis and eczema. This versatile flower puts anxieties and stress to rest, giving you a good night’s sleep.

Healing herbal extracts boost immunity and prevent infections. Dandelion Root supports the immune system and increases bile, which rids the body of toxins. Hawthorne Berry not only prevents inflammation but also slows glucose absorption. Horsetail extract helps to keep vaginal infections at bay.

Fructooligosaccharides, or oligofructose, is an alternative sweetener which manages annoying hunger pangs.

Why do You Need Ideal Lean Nighttime Probiotic?

You need probiotics because your body houses healthy and harmful bacteria. Bad diet habits, characteristic of modern living, reduce good bacteria in the body. The absence of beneficial bacteria can lead to digestive problems.

One of these is Irritable Bowel Syndrome or inflamed bowels. If you suffer from this, you will likely experience abdominal pain and an extreme fluctuation in bowel movements. You may alternate between bouts of diarrhea and constipation.

Are you looking for weight loss solutions? IdealLean Nighttime formula will shape a slim, new you. This wonder product breaks down nutrients efficiently and helps you burn off excess fat. This unique blend contains a large 5 billion CFU of the L-gasseri probiotic strain, as well as six other types of healthy bacteria. According to a study by Cambridge University, the L-gasseri strain alone led to a 5% fat loss.

The best way to use IdealLean Nighttime Probiotic

The best time to take ideal Lean Probiotics is at night, just before bed. Since your digestive system slows down when you sleep, the probiotics will be most useful at that time. They will start working in your digestive tract immediately.

If you want this one-of-kind blend to deliver optimum results, do not take it with food. Food raises the acidity of the stomach and destroys the probiotics before they have a chance to work. Consume them at least two hours after dinner.

IdealLean Night Probiotic Possible Side Effects

The environment of the colon, where probiotics thrive, is usually between 6.7 and 6.9. The gut needs to become more acidic to nurture them.

Probiotics make the colon more acidic and turn it into a more hospitable environment for them. The change in the gastrointestinal environment may cause you to experience gas, loose stools, and other minor bowel problems.

These effects are negligible with the breakthrough IdealLean blend. Further, the valerian and chamomile ingredients will calm you without making you feel drowsy.

The IdealLean Guarantee

This product works so well for women that Ideal Fit has taken the risk of buying it upon itself for a whole year. If it does not improve your digestion, just return it with a year to get every cent of what you paid for it.

Where to Buy Ideal Lean Night Time Probiotic

If you want to experience the effects of one of the best probiotic blends on the market, get the genuine product from the Ideal Fit website. Click the buy button today, and receive it in no time at all.

If you are a woman looking for weight loss and a way to improve your digestive health, you have found the keys to them. Click on the order button today, and witness Ideal Lean make improvements beyond your imagination.

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Ayurvedic texts discuss the health benefits and the attributes of “Loha” or “Iron”.

Name in Ayurveda: Loha or Lauha

Quality: Dry, rough, heavy and hard.

Taste: Bitter, sweet and astringent

Energy: Cooling

Iron is a nutrient that is necessary to build proteins for red blood cells. Dietary iron comes from both non-vegetarian and vegetarian sources. There are two forms of iron – non-heme and heme iron.

Grains and vegetables contain non-heme iron and animal foods contains both heme and non-heme iron. Heme iron is absorbed fast into the small intestine (duodenum). Interestingly heme iron accounts for the least amount of iron coming from a dietary source but heme iron is most bio available form available to the body. Unfortunately non-heme iron is absorbed slowly in the body. Non heme iron is activated by the stomach acid into more absorbable form.

Iron is an extremely important mineral as iron goes to hemoglobin (which is a part of red blood cells), to myoglobin (of muscles), to bone marrow or the liver for storage.

Interactions with other Nutrients:

• Vitamin A and C increases iron absorption from the intestine. Ascorbic acid and citric acid chelates iron and therefore makes it more available.
• Copper is needed for iron absorption, iron metabolism and forming red blood cells.

Increasing Iron Absorption:

• Bitter herbs or spices that increase stomach acid can increase iron absorption in the stomach. Especially from vegetarian sources of iron.
• Dietary intake of foods rich in Vitamin A and C is important for iron absorption.
• Plant sources of iron are dependent on the soil content of iron. If the soil is poor in minerals, so will the foods grown in them.
• Cooking utensils or cookware’s, food preparation methods and various cooking techniques can assist with iron absorption from vegetarian foods. Soaking and sprouting grains, lentils, nuts and seeds, using cast iron cookware, fermentation process and cooking leafy green uncovered have huge impact in iron absorption.

Dietary Sources of Iron:

1. Animal meat and organs
2. Leafy greens such as, spinach, Swiss chard, collard greens etc.
3. Vegetables such as, green peas, brussel sprouts, cabbage, broccoli, beets, tomatoes, fennel etc.
4. Grains and lentils
5. Beans – soy bean, navy beans, pinto beans, kidney beans, black beans etc.
6. Spices and herbs such as, turmeric, cumin, cloves, curry leaves, basil, oregano, thyme etc.
7. Dairy products such as yogurt.
8. Sea vegetables
9. Supplements
10. Iron fortified foods

Note: Plant sources contain only non-heme iron accounts for 90% of dietary iron, unfortunately only ~3-17% is of non-heme iron absorbed in the body. Heme iron or animal flesh contains 40% heme and 60% non-heme iron and accounts for 10-15% of dietary iron. However 70% of heme iron is absorbed in the body.

What Iron does in the Body?

1. Hemoglobin formation in the red blood cells and bone marrow (with the help of copper)
2. Iron enhances oxygen transport and storage
3. Formation of myoglobin that carries oxygen to the muscles.
4. Iron is present in all muscle tissues therefore lack of iron weakens the muscle tone and elasticity.
5. Assists in cognitive development
6. Hormone synthesis and supports menstrual flow
7. Regulates body temperature
8. Helps in enzymes for energy production. In Ayurvedic texts it is written that iron provides strength.
9. Immune functions
10. Assists in protein metabolism
11. Antioxidant activity
12. DNA synthesis
13. Supports collagen production
14. Iron in the hemoglobin molecule also helps carry carbon dioxide back to the lungs for removal.
15. Iron is involved in the synthesis of anumber of essential neurotransmitters like dopamine, norepinephrine, and serotonin.
16. Ayurveda states that Iron is really good for vision health.
17. In Ayurveda iron is considered important for sexual stamina.
18. It also pacifies kidney inflammation.
19. Ayurveda text also states good supply of iron can assist in recovering from rheumatoid arthritis.

 

Deficiency Symptoms:

• Fatigue
• Low stamina
• Pale skin
• Dizziness
• Weakness
• Headaches
• Canker sores
• Difficulty in concentrating and focusing
• Low immunity

Reasons for Deficiency:

• Low HCl or low stomach acid in the body.
• Phytic acid, oxalic acid, polyphenols and phosphates found in food can decrease non-heme iron absorption.
• Iron and zinc compete for absorption in the body. Therefore high intake of zinc can make the body iron deficient.
• High calcium intake can lower iron absorption. For example milk is high in calcium but low in iron.
• Tannins in coffee and tea also reduce iron absorption.
• Oxalic acid binds with iron therefore inhibits iron absorption. Oxalic acids are present in spinach, kale, beets, nuts, chocolate, tea etc.
• Excessive menstruation in women due to uterine fibroid.
• Conditions like hemorrhoids, ulcers or other bleeding disorders.
• Parasite in the body.
• Blood donation.
• After giving birth.

Disease Formation due to Low Iron:

• Anemia
• Fatigue
• Excessive menstrual flow (menorrhagia)
• Attention deficit hyperactivity disorder
• Chronic inflammation
• Hemorrhoids

 

Top 12 Vegetarian Food Sources to Combat Iron Deficiency

Over the years working at many Health Food Stores and learning about how companies are creating products (supplements) that are suitable for vegetarians has taught me a few things about getting iron from plant sources.

As mentioned about foods that contain high Vitamin A and C can help increase iron absorption. Therefore choosing foods that has both the above vitamins as well as iron is crucial for vegetarians. Or adding Vitamin A and C rich foods with iron rich foods can also combat any deficiency problems.

Ayurvedic or Nutritious way of making food supports iron absorption from foods. Eating fermented foods such as sourdough, idli and dosa where the grains and lentils are soaked and fermented assists with iron absorption. Fermented foods contain lactic acid that is beneficial for iron absorption. Cooking leafy greens uncovered and in a cast iron pan will also make iron available from these foods. Ayurveda also recommended eating husked grains and lentils for iron absorption. Adding Vitamin C rich fruits and vegetables such as lemon, lime, green chilies and tomatoes when eating lentils, beans and pea is important for iron absorption.

My top favourite iron rich foods from vegetarian sources are –

Curry Leaves:  Curry leaves are a rich source of iron and folic acid. Curry leaves naturally contain both vitamin A and C which can increase iron absorption. The vitamin and mineral composition if this herb makes it a perfect food for hair growth, skin health and helps keep anaemia at bay. South Indian cuisine adds curry leaves to many of their foods. The

Cilantro Leaves:  Like curry leaves cilantro leaves are also high in Vitamin A, Vitamin C and Iron. Therefore beneficial to combat iron deficiency. Cilantro stems and roots are also highly beneficial as they are dense in nutrients. My raisin chutney recipe has many favourable ingredients to overcome iron deficiency. The recipe is shared with the members of Ayurvedic Culinary Program members in module 1.

Parsley Leaves: Similar to curry leaves and cilantro leaves, parsley too contain iron, Vitamin A and C. This herbs is a major detoxifier and supports the kidney functions.

Moringa Leaves: Popularly known as drumstick, moringa is valued for nutrient density.  Studies have shown that Moringa leaf has exceptionally high iron content. 100g (3.5oz) of beef liver contains about 10 mg iron, pork liver about 10-20 mg and moringa leaf contains 28 gram of iron per 100 gram. Therefore moringa leaf is used to treat malnourishment in many third world countries. Moringa is very popular in South India, Bangladesh and Sri Lankan cuisine. Both the leaves and the stems (also known as drumstick) is used in many dishes.

Beets: Both beet root and beet greens are amazing for nutrition. Beet greens contains Vitamin A, C, copper as well as Iron. Therefore it becomes a great source of absorbent iron.

 Tomatoes:  Tomatoes contain Vitamin A, C, iron and copper – all of the favourable nutrients for iron absorption. Sun dried tomatoes contain the most bio available form of iron. 100 grams of sun dried tomatoes contain approximately 9 mg of iron. When sun dried not available I like to add skinned and deseeded tomatoes to my curry’s and salad’s.

 Pomegranate: Dietary intake of pomegranate including the seeds and the skin is extremely beneficial for health. Pomegranate contains iron, protein as well fiber. Many cultures instinctively love adding pomegranate to their diet to combat iron deficiency anemia.  

 Apricot: Apricots are rich in Vitamin A, C, Copper and Iron – therefore it is an ideal food for iron absorption.  Dried apricots are the best way to have iron all year round and they are rich sources of fiber.

 Blackstrap Molasses: Blackstrap molasses is another rich source non-heme iron. A tablespoon of this food provides approximately 3.5 mg of iron which is approximately 19 percent of the daily recommended amount of iron for adults. Black strap molasses is sometimes taken in conjunction with Kefir to combat various health conditions.

 Amaranth: Grains such as amaranth, quinoa and rye are all great sources of iron. Half cup of amaranth contains approximately 9 mg of iron. Ensure grains are presoaked in water or sprouted before consumption to reduce phytic acid.

 Mung Beans: All lentils and beans contain phytic acid which may inhibit the absorption of iron. Therefore presoaking them for couple hours to overnight can ensure elimination of this phytic acid. Young green mung beans contain 16% of the daily value of the iron consumption needed for adult women.

 Soybeans: Soybean, tofu and tempeh are great sources of non-heme iron. One cup of cooked soy bean contains approximately 8 mg of iron, four ounces of tofu contains 6.4 mg and eight ounces of tempeh contains 4.5 mg of iron.  Soybean or soybean derivatives (tofu and tempeh) are considered superfoods that are high in protein, fiber and micro nutrients. However, consider only non-GMO soybeans or certified organic soybean to avoid GMO. Women with estrogen dominance also reduce intake of soybeans.

 My Top 3 Iron Supplements

 In Canada I feel that the following the one of the best formula’s for iron supplementation. You must ask your primary health care practitioner for the right one for you.

1. Floravit by Salus
2. Thorne Research – Citramins with Copper and Iron
3. Blood Builder by Mega Food

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