Common Nutrient Deficiencies

     Many of us are aware that the modern diet we commonly have here in America is a bit off. Either because of the amount of pesticides we use for our crops, or because of the sheer dependance we seem to have on overly processed foods. However, many of us also don't follow these thoughts to the deficiencies that this diet causes. So I decided to share with you a few common nutrient deficiencies we are seeing here in modern America.

1-Iron  

     Iron is essential to good health. It's one of the main components in red blood cells, and is what binds with hemoglobin in order to transport oxygen to cells. It also helps to regulate cell growth and differentiation.  Women of childbearing age are particularly prone to iron deficiencies, or anemia, because of their menstrual cycle. However preschool aged children, vegetarians and vegans, as well as pregnant women are also susceptible. Iron deficiency can lead to anemia, fatigue, tiredness, weakness, weakened immune function, and impaired brain function.

Food Sources:

     There are two types of iron. Heme iron is the most easily absorbed and utilized form of iron. It's found only in animal foods, but is highest in red meat, dark-meat poultry, organ meats (such as liver), mussels, oysters, clams, and sardines. Non-heme iron is found in both animal and plant foods. It may be more common, but it's much harder for our bodies to absorb and use. This form of iron is most readily found in beans (legumes), seeds, greens, and dried fruit. To help the body be able to use non-heme iron more readily, combine these foods with foods high in vitamin C (strawberries, bell peppers, citrus fruit, etc) or other acids (vinegars, tomatoes, etc).
 

Other Ways to Increase Intake:

     Try using cast iron pots and pans in your cooking. This will naturally add iron to your food. Also, Stinging Nettle (Urtica doica), Yellow Dock (Rumex crispus), and Dandelion (Taraxacum officinale) are a few herbs that have a great iron content. Try brewing a nourishing infusion with these herbs.

2-Iodine

     Iodine is essential for proper thyroid function. This may seem like a trivial thing, but the thyroid controls quite a bit in the human body. Thyroid hormones control body growth, brain development, bone maintenance, metabolism, and helps regulate quite a few reproductive processes. Low iodine may even be related to fibromyalgia, dry skin, reduced alertness, and certain cancers.

Food Sources:

     Iodine is found in every food source, however it's typically found in very small quantities. However, good sources of iodine can be seafood, raw dairy and eggs, and seaweed. Several countries have added iodine to table salt as a way to fight iodine deficiency. 

Other Ways to Increase Intake:

     Since iodine is found in the soil, if the soil is low in iodine the crops grown in that soil will be low as well.  It's hard to determine what may be a good vegetable source for this nutrient because of this. However seaweeds and algae such as Spirulina, Bladderwrack (Fucus vesiculosus), and Kelp (Saccharina latissima) can go a long way to supplement your iodine intake.

3-Vitamin D  

     Vitamin D is a fat soluble vitamin that is produced out of cholesterol in the skin when exposed to sunlight. Vitamin D is essential for bone strength, immune function, brain health, and healthy moods. Since this vitamin is synthesized in our own bodies, you'd think we wouldn't have problems with deficiencies, however this deficiency is one of the highest in the world. There are quite a few factors in this. Scientists and doctors say that we only need 20 minutes of sun exposure for our bodies to make all the vitamin D we need, but even if we stay out in the sun, we don't get that sun exposure. We use sunblock which actually keeps us from absorbing the correct UV light that we need for the synthesis of vitamin D. Our sun exposure needs to be unprotected to get the right amount of UV. Also, our bodies need calcium and magnesium in order to properly use vitamin D, since these two nutrients are also common deficiencies, this makes it really hard for our bodies to use vitamin D correctly, and puts us at risk of calcium and magnesium deficiencies on top of that.

Food Sources:

     While we do make this vitamin in our own bodies, there are some food sources. One of the best sources of vitamin D is mushrooms. These little fungi also synthesize vitamin D by using sunlight. This makes the vitamin D found in mushrooms more readily available for our own bodies to use. We can also find vitamin D in dairy, eggs, and fatty fish (salmon, mackerel, sardines, etc).

Other Ways to Increase Intake:

     It's very difficult to get sufficient amounts of vitamin D through diet alone. Try going outside, in direct sunlight, without sunscreen, for 10 minutes a day. You can also increase the amount of vitamin D found in your mushrooms by exposing them to direct sunlight for up to 30 minutes before you cook them.

4-Calcium

     Calcium is super important for bone growth, development, and health. But not only that, calcium is used all over the body, as a signaling molecule, allowing our heart, muscles, and nerves to function correctly. It also helps regulate the acid in our digestive tract. Excess calcium is stored in the bones, and when our diets are low in calcium, our bodies remove the calcium stored in our bones. This is why the number one symptom of calcium deficiency is osteoporosis. Other symptoms include severe muscle cramps, and abnormal heart rhythm.

Food Sources:

     Dairy is one of the best known sources of calcium in the diet. However, dark leafy greens, boned fish, wheatgrass, the pith of citrus fruits, and carob are also good sources of calcium.

Other Ways to Increase Intake:

     Horestail (Equisetum arvensis), Oatstraw (Avena sativa), and Nettle (Urtica doica) are good herbal sources of calcium. However, calcium is fairly hard to extract, so using these herbs to make a nourishing infusion may be the best way to use them for calcium supplementation.

5-Folate or Folic Acid 

     Folate is a major nutrient. It aids the formation of red blood cells, the replication of DNA, and the breakdown of both protein and amino acids. However the most critical role this nutrient takes is in the early stages of pregnancy. Folate is essential in the early formation of the embryo, even before most women know that they are pregnant. This is why women who are trying to conceive should be taking folate supplements. Several studies have shown that women with folate deficiencies are much more likely to give birth to children with brain defects.

Food Sources:

     One of the most commonly known sources for folate in the diet are dried beans (pinto, kidney, soy, lentil, etc). You can also find decent amounts of folate in green leafy vegetables and nutritional yeast.

Other Ways to Increase Intake:

     Herbs can also be a great source of folate. Nettle (Urtica doica), Red Clover (Trifolium pratense), and Oatstraw (Avena sativa) are three herbs high in this nutrient. Try consuming a nourishing infusion made with these herbs to help boost your daily intake.

     I hope this brings awareness to you and your family.  If you have any questions or comments please leave them below.

Resources:

7 Common Nutrient Deficiencies; Know the Signs: Every Day Health: https://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/

7 Nutrient Deficiencies That Are Incredibly Common: Healthline: https://www.healthline.com/nutrition/7-common-nutrient-deficiencies#section7

7 Common Vitamin Deficiencies: Better Nutrition: https://www.betternutrition.com/features-dept/vitamin-deficiencies

10 Most Common Nutritional Deficiencies: Vitamins and Health Facts: https://www.vitamins-and-health-facts.com/common-nutritional-deficiencies.html

11 Most Common Nutrient Deficiencies: Dr. Mercola: https://articles.mercola.com/sites/articles/archive/2015/10/19/most-common-nutrient-deficiencies.aspx

Spirulina

     What is blue-green, packed full of nutrients, and native to some of the most beautiful places on Earth? Spriulina. This algae is reported to be one of the most nutrient dense foods on earth. It's even being studied by NASA, to grow in space. But what other benefits does it have?

Medicinal Uses:

Nutrition- A single tablespoon of Spirulina contains 4 grams of protein, 15% of the recommended daily amount (RDA) of Riboflavin, 11% RDA of Thiamin, 4% RDA of Niacin, 21% RDS of Copper, and 11% RDA of Iron. It also contains a good amount of magnesium, potassium, manganese, healthy fats (omega-3s and omega-6s), and just about every other nutrient necessary for us.

Detox- Spirulina is super effective at detoxing heavy metals from the body, especially arsenic. It also helps reduce the symptoms of radiation sickness.

Candida- Candida is present in every part of the human body. It's necessary for a healthy balance of our microbiome. However, when it gets out of control, it causes major problems such as yeast infections. It's even been linked to several autoimmune disorders. Spirulina, however, helps keep Candida under control.

Sinuses- Allergic rhinitis, triggered by environmental allergens (pollen, animal dander, etc), is the inflammation of the nasal airways causing an excess of mucus production which can lead to stagnation and infection. Spirulina has been shown to reduce that inflammation, preventing the production of excessive mucus. 

Natural Energy Boost- Not only does Spirulina help improve our nutritional intake, it also helps to provide a natural energy boost. It also helps improve muscle endurance, making this a great supplement for athletes.

Cardiovascular Health- Spirulina is great for your cardiovascular system. It lowers triglycerides and LDL (bad cholesterol) while raising HDL (good cholesterol). It also protects LDL and keeps it from becoming oxidized, preventing a number of cardiovascular diseases. Spirulina also reduces blood pressure and helps to prevent the onset of anemia. 

Cautions- Some people may have an allergic reaction to Spirulina. People with phenylketonuria (PKU) should avoid Spirulina. Spirulina should also be avoided by people with autoimmune conditions, as it could trigger a flare-up. It can also cause harmful interactions with certain medications used to treat inflammatory disorders.



     I only included a basic introduction to this curious little plant.  I hope you have learned a new appreciation for Spirulina.  If you have any questions or comments, please leave them below.

Refrences:

10 Health Benefits of Spirulina: Healthline: https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina#section1

Spirulina (Arthrospira Platensis): Ayurveda Medicare: https://ayurvedamedicare.com/herbs/spirulina-arthrospira-platensis/

Spirulina Benefits: Dr. Axe: https://draxe.com/spirulina-benefits/

Spirulina Benefits: Wellness Mama: https://wellnessmama.com/4738/spirulina-benefits/

What is Spirulina?: Chinese Herbs: http://www.chinese-herbs.org/spirulina/

Veggie Madness

     When I first decided to start this blog, I knew that nutrition would be a big part of it. I try to share healthy recipes with everyone, but I also try to keep them vegetarian friendly. If possible, I include substitutions for vegan diets as well. However, I am not a vegetarian. I get asked about vegetarianism a lot, and I think I can cook some really good vegan dishes. However, I choose to continue to consume meat. However, since I get asked about these diets so often, I decided that I'd give everyone a basic introduction to them, and talk about the health benefits as well as the negative health effects of these diets.

Types of Vegetarianism

The term “vegetarian” is really a fairly broad term. When most people talk about vegetarians or vegetarianism, they're typically talking about either lacto-ovo-vegetarianism or veganism. But what's the difference? This is the most common question I get asked, so here's a quick breakdown of the different types of vegetarianism.

Vegan

Vegans, also called strict vegetarians, only consume plant based foods. They don't consume animal products at all. No meat, dairy, eggs, gelatin, or even honey. Some vegans also choose to not purchase animal based clothing or other items.

Lacto-Vegetarian

Lacto-Vegetarians consume plant based foods with dairy. These vegetarians tend to consume more animal products like honey and gelatin as well.

Ovo-Vegetarian

Ovo-Vegetarians consume plant based foods with eggs. These vegetarians may not mind eating eggs, but they tend to prefer unfertilized eggs or only free range. They may or may not decide to consume honey and/or gelatin as well.

Lacto-Ovo-Vegetarian

Lacto-Ovo-Vegetarians consume plant based foods along with eggs and dairy. They are most likely to consume honey, gelatin, and other animal products that are not meat.

Pescatarian

While technically not a vegetarian, pescatarians stick to a mostly vegetarian diet, with seafood added in. Some consume dairy and/or eggs, but most of them don't mind consuming other animal products such as honey and gelatin.

The Pros of Becoming Vegetarian

There are quite a number of benefits of moving towards a plant based, or vegetarian, diet. Not all of them are health focused. One of the more common reasons to choose this diet has a lot to do with philosophy and ethics. I am also just listing the most common benefits, there are other benefits that are not listed here.

Weight Loss

When you first change any diet, there may be a little bloating and digestive distress. However, if you have a healthy diet and make sure to consume enough of all the necessary nutrients, a vegetarian diet can certainly help you loose weight.

Reduce the Risk of Cancer

Scientific studies have shown that vegetarians have about a 40% lower chance of developing certain cancers. This is largely attributed to the increase of vegetable and fruit consumption in vegetarians. Fruits and vegetables help boost the immune system.

Reduce the Risk of Heart Disease

When you remove meat from the diet, you remove a large percentage of the fats as well. This helps to lower the risk for developing heart disease. Just don't forget to supplement with healthy, plant-based fats, and plenty of potassium, so that you keep your cardiovascular system running right.

Reduce the Risk of Type 2 Diabetes

Increasing consumption of whole grains, fruits, and vegetables helps to improve glycemic control and reduce the risk of developing type 2 diabetes. Consuming high levels of meat is also associated with an increased risk of developing type 3 diabetes.

Improve Colon Health

Vegetables and fruits contain high amounts of fiber. Not only does fiber help rid your body of excessive cholesterol, and help improve bowel movements. It also helps to feed the beneficial bacteria in your gut which leads to quite a few other health benefits.

Increased Consumption of Certain Nutrients

In a properly planned vegetarian meal, you can easily receive all the necessary nutrients for every day function. However fruits and vegetables are loaded with antioxidants, vitamins, and minerals. So increasing your consumption of plant based foods can increase your consumption of those nutrients.

No Need to Harm Animals

Unethical farming practices are a serious concern. There are quite a few farms that have moved away from most of the worst ones, but certain meats and meat products are more commonly found to be raised with these unethical standards. Cutting out meat from your diet helps to reduce our dependence on these standards.

The Cons of Becoming Vegetarian

While the benefits of changing your diet to be plant based are numerous, there are certain risks.

Not Getting Enough Protein

When you don't properly plan your meals, you run a large risk of not consuming enough proteins. But along with the proteins, you also need all the essential amino acids for proper cellular function. Most plant based foods do not have a few of these amino acids. Your body also does not store amino acids, so you need to make sure you are consuming them every day. When you don't consume enough of them, you can develop certain health issues over time. The first symptom of this is muscle wasting. When you don't get enough amino acids in your diet, you body starts breaking down muscle tissue in order to get the amino acids it needs. After this, you can begin to see symptoms such as fatigue, decreased immune response, changes to the texture of your skin and hair, and higher levels of anxiety and stress.

Not Getting Enough Calcium and other Minerals

Meat and dairy are the best sources for calcium, iron, and quite a few other necessary minerals. When you don't consume enough of these minerals, your body starts taking them from your bones which can lead to brittle bones and/or osteoporosis. Even if you are consuming plants high in these minerals, you may not be getting enough. Minerals from dairy and meat are more bioavailable (easily absorbed and used by the human body) than those from vegetables and fruit.

Other Possible Nutrient Insufficiency

There are a number of nutrients that are not easily found in the plant world. Vegetarians that are not careful with meal planning may run the risk of developing B12 insufficiency, for example.

Misconceptions

Many people are under the misconception that removing meat from their diets and food automatically makes them healthy. This is not true. You can choose to not eat meat and still have a very unhealthy diet. Macaroni and cheese is vegetarian, so is cheese pizza. Living off these two meals will run you a higher risk of developing health conditions later on. There are also quite a few other popular “junk” foods out there that are vegan (oreos are a great example of this), this does not mean it's healthy. There is also a misconception that vegetarians live longer. This is not necessarily true. People who have a healthy vegetarian lifestyle tend to be more health conscious. Health conscious people tend to live longer.

When Plant Based Diets are Poorly Planned

When changing your diet in any way, you should properly prepare and plan for those changes. Make sure that you are consuming all of the proper nutrients you need, in the proper amounts. Combine your meals well and continue to make healthy choices. When you choose to be vegetarian with a string of poorly planned meals, you are still making unhealthy choices. You can increase your risk of developing type 2 diabetes, heart disease, cancer, etc instead of reducing it. You also could be reducing your ability to function on a day to day basis. Poor diets (vegetarian or otherwise) lead to chronic fatigue, malnutrition, osteoporosis, muscle pain, depression, anxiety, etc. Eat mindfully and you'll be healthy and able to survive the daily rigors of life.

Other Health Concerns

There are certain health conditions that limit what you can and cannot eat. I have encountered people who cannot properly process plant protein and have to consume either fish or meat. I have also encountered people who cannot consume meat for various reasons. It's important that when you change your diet, you keep in close contact with a health professional who can help you determine if your changes are good for your or not.

Limited Choices in Social Situations

I am lucky enough to live in Orlando, FL where there are lots of options for vegetarians. However, many people do not live in areas like this. It's important to realize that becoming a vegetarian may make it hard to eat at restaurants and parties. It may make social situations slightly awkward by having to explain your limitations.

I hope this entry has helped clarify differences between the types of vegetarianism and made you aware of the possible health risks. If you have any questions or comments, please leave them below!

Resources:

6 Pros and Cons of Eating Meat: Green Garage: https://greengarageblog.org/6-pros-and-cons-of-eating-meat

6 Things That Happen When You Stop Eating Meat: Prevention: https://www.prevention.com/health/effects-stop-eating-meat/slide/6

7 Pros and Cons of Switching to a Vegetarian Diet: Active Beat: http://www.activebeat.com/diet-nutrition/7-pros-and-cons-of-switching-to-a-vegetarian-diet/

8 Surprising Benefits of Eating Meat: Organic Facts: https://www.organicfacts.net/health-benefits/animal-product/meat.html

Everything You Need To Know About The Pescatarian Diet: Legion Athletics: https://legionathletics.com/pescatarian-diet/

The Pros and Cons of Being Vegetarian: Nestle: http://www.nestle-family.com/nutrition-for-all/english/the-pros-and-cons-of-being-vegetarian_198827.aspx

The Pros and Cons of a Vegan Diet: Health Scope: https://www.healthscopemag.com/health-scope/the-pros-and-cons-of-a-vegan-diet/

Pros and Cons of a Vegetarian Diet: Live Strong: https://www.livestrong.com/article/196211-pros-cons-of-a-vegetarian-diet/

Pros and Cons of Eating Meat and Other Animal Products: Cleaver Fitness: https://cleaverfitness.com/pros-and-cons-of-eating-meat-and-animal-products/

Proven Advantages and Disadvantages of Vegetarianism: Healthy Futures: https://healthyfuturesva.com/proven-advantages-and-disadvantages-of-vegetarianism/

To Eat Meat or Not To Eat Meat: Men's Fit Club: https://mensfitclub.com/to-eat-meat-or-not-to-eat-meat-the-pros-and-cons-of-a-vegetarian-diet/

Should People Become Vegetarian?: Vegetarian ProCon: https://vegetarian.procon.org/

Should You Try a Pescatarian Diet?: Dr. Axe: https://draxe.com/pescatarian/

Vegetarianism Pros and Cons: GOQii: https://goqii.com/blog/vegetarianism-pros-and-cons/

Vegetarian-Is It Better Than Eating Meat?: Fitness Republic: https://wwws.fitnessrepublic.com/nutrition/healthy-eating/pros-and-cons-of-vegetarianism.html

20 Foods for a Healthy Heart

     This time of year, we are inundated with hearts. They're everywhere. For me this isn't just a reminder of that special someone in my life, it's also a reminder to help take care of my own heart. So I figured that I'd share with you some great food to add into your diet in order to help keep your heart healthy.

     One trick to better eating, in general, is to “eat the rainbow.” I'm not talking about consuming large quantities of brightly colored, fruit flavored, candies. I'm talking about eating something from a good variety of colors every day. This is a great way to get a wide range of nutrients into your diet. Dark leafy greens have slightly different nutrients than berries, so eat 'em both.

     

     These are my top 20 heart healthy foods, so if I missed anything it might not be on my radar, please let me know so I can check it out. I also try to keep things on this blog Vegan and Gluten Free friendly, so I'm not going to include 3 of the top foods that doctors commonly recommend for the heart; fish, liver, and oats.  

     Avocados are not the first thing that comes to the minds of most people when it comes to hearth health. They're well known to be loaded with fats, however over 75% of the fats present in avocados are unsaturated, heart healthy, fats. Add to this the amazing amounts of potassium, B-vitamins, vitamin E, other nutrients, and fiber found in avocados and you have a fruit that is amazingly great for your heart. Eating avocados and using avocado oil helps to keep your heart healthy.

     We are all familiar with Vitamin C being great for your immune system, but did you also know that it's great for your heart? Vitamin C helps to prevent coronary artery disease, strengthen blood vessels, and helps to widen arteries. These properties make it a very important nutrient for heart health. And what better way to consume your daily vitamin C amounts than with citrus fruit? Aside from the high amounts of vitamin C they contain, they are also loaded with fiber and other nutrients that help keep your heart healthy.

     We are all well acquainted with a little saying, “an apple a day keeps the doctor away.” But it might actually have some scientific validation. Apparently eating one or two apples a day has been shown to reduce plaque buildup in your arteries and reduce cholesterol levels. But don't forget to eat the peels, they're packed full of polyphenols which help prevent cardiovascular disease.  

     Asparagus may not be your favorite veggie, but it has a lot of great benefits for your heart. It's loaded with Vitamin K, which helps blood to clot. It's also high in fiber and B vitamins. This, in addition to it's anti-inflammatory properties makes asparagus a great vegetable to eat for heart health.

     We've all been hearing how berries are superfoods and packed full of antioxidants. But what does all that mean for your heart? Well, blackberries and raspberries are rich in polyphenols which help to prevent cardiovascular disease. Blueberries help your memory and they also contain compounds that help to widen arteries. Strawberries contain large amounts of folate which helps to protect your heart, as well as other compounds that help widen the arteries and prevent plaque buildup. Cranberries help increase HDL (good cholesterol) and reduce LDL (bad cholesteral). Plus all berries are packed full of vitamins, minerals, and fiber. Just one handful of berries a day can help improve your health.

     Flaxseed has been cultivated and consumed as far back as Babylonian times. There are quite a few reasons for this, however one big benefit of consuming flaxseed is that it is a great source of fiber, Omega-3's, and alpha-linolic acid. These nutrients help reduce inflammation, prevent plaque buildup in the arteries, keep the arteries supple, lower LDL (bad cholesterol) levels, and help keep the heart healthy. Flaxseed also shows promise in helping regulate the beating of the heart and preventing heart failure. All of this in just a few little seeds.

     Soy's effect on the cardiovascular system has been studied since the 1960's. The findings have been mostly positive ever since. Soy helps to lower cholesterol in general, but especially LDL (bad cholesterol). It also helps to prevent coronary heart disease, lowers blood pressure, helps to widen the arteries, and keeps arteries supple. Plus it's a great source of protein. Even if you don't replace meat and dairy completely with soy products, adding a little soy into your diet can be very beneficial.

     These powerful little seeds have a history of being used to prolong life and vitality. One of the reasons for this is how great they are at reducing inflammation. But they also help lower blood pressure and keep your blood vessels healthy and supple. Chia seeds are high in vitamins A, D, E, and K, as well as omega-3's. Omega-3 fatty acids help to protect the heart by reducing inflammation, lowering blood pressure, and lowering HDL (bad cholesterol). Just a spoonful a day can help reduce your chances of developing major heart conditions.  

     People are always talking about whole grains and how they're great for your heart. Well, I never hear anyone talk about quinoa. However this little grain substitute is packed full of heart healthy benefits. And a bonus, it's gluten free! It's also a complete protein without the cholesterol that most proteins have. This little seed helps to lower LDL (bad cholesterol), reduces blood pressure, keeps your arteries supple, helps widen your arteries, reduces your risk of developing heart disease, strokes, heart attacks, and heart failure.

     Another superfood, pomegranate has been shown to be super effective at preventing heart diseases and even reversing it in certain cases. Pomegranate does this by reducing the effects of stress on the cardiovascular system, enhancing the effects of nitric oxide (which works as an anti-inflammatory that helps keep blood vessels supple), and reducing LDL (bad cholesterol) levels. Pomegranate has been shown to even help reverse plaque buildup in the arteries, helping to reverse the onset of heart disease.

     Brassica is not a common word, but the vegetables can be found in each and every grocery store in America. Formerly known as Cruceiferous vegetables, Brassica vegetables include some dietary staples such as broccoli, cauliflower, cabbage, beets, and quite a few of our dark leafy greens. They are full of vitamins and minerals that are super important for heart health; potassium, folate, iron, selenium, and vitamin C, just to name a few. So help yourself to some healthy vegetables and help your heart stay healthy.

     Legume is such a fun word to say. Leg-yoom. But with all silliness aside (well maybe “most” silliness), legumes (beans) are great for your heart. Each different bean has slightly different nutrients, but they all are great sources of B vitamins, potassium, iron, zinc, folate, and several other nutrients that help keep your cardiovascular system strong. Dark beans, such as black beans and kidney beans, are usually considered best, but adding 3-4 servings (each serving is about 1 cup) of beans to your diet each week will help lower your risk of developing cardiovascular issues.  

     Raisins may be small, but they pack a healthy punch. When eaten in moderation, raisins can lower blood pressure and help prevent cardiovascular disease. This is largely attributed to the high amounts of potassium contained in raisins. Potassium, along with polyphenols, tannins, antioxidants, and other nutrients help to keep your cardiovascular system health in a number of ways. All of these can be found in raisins.

     Nuts are great little powerhouses of nutrients and healthy fats. All nuts can help keep your heart healthy, but some nuts stand out from the crowd. Walnuts have a high concentration of healthy fats, but they stand alone because they are the only nuts that have a decent amount of alpha-linoleic acid, which acts as an anti-inflammatory agent and helps prevent plaque buildup in the arteries. Almonds have been shown to help lower LDL (bad cholesterol) levels and inflammation. Pistachios help lower blood pressure when under stress. They also help lower LDL (bad cholesterol) levels. Hazlenuts are super packed full of heart healthy nutrients that help strengthen the blood vessels. Even peanuts, who are generally considered the most unhealthy of nuts, help reduce your risk of developing cardiovascular problems.

     These amazing root vegetables are jam packed full of heart healthy nutrients. They're a great source of potassium which helps balance out your sodium levels and reduces blood pressure. They're loaded with fiber which helps remove cholesterol from your body. They also are a good source for Vitamin C which helps to speed healing, strengthen blood vessels, and boost the immune system. Plus, they're super fun to eat. You can find them in all sorts of colors (my favorite are purple) which helps kids (and adults) eat more of their veggies.  

     Did you know that calcium actually helps your body maintain healthy blood pressure levels? Did you also know that spinach is a great source of calcium? Spinach is a powerhouse for your heart with it's amazing content of folate, calcium, vitamin C, and other heart healthy nutrients. Spinach has been linked to reducing blood pressure, preventing plaque buildup in the arteries, preventing strokes and heart disease, as well as preventing age related heart issues. Yet another reason to love this little green!

     Green Tea is known to be a healthy drink for people in general. But it's especially great for the heart. It contains polyphenols, tannins, vitamins, and minerals that help lower LDL (bad cholesterol, raise HDL (good cholesterol), strengthen blood vessels, help widen arteries, and lower blood pressure. Not only does green tea help lower the risk of cardiovascular disease, it also lowers the risk of stroke.

     It's not often that you get a chance to hear about the health benefits of coffee. But coffee is very beneficial when used in moderation. Drinking coffee has been shown to reduce the risk of heart failure, stroke, and heart disease. This has largely been attributed to coffee's caffine content, antioxidants, and anti-inflammatory properties. The health benefits have only been tested in people who drink up to 6 cups a day, scientists are not certain that the benefits would continue in someone who drinks over that amount.

     Drinking anything to excess can cause major problems. However, sometimes drinking a little can be beneficial. Take red wine as an example. Just a single serving of red wine every day can help lower cholesterol levels, and help you relax which lowers your stress levels. Red wine also contains reservatrol, which helps protect your heart from inflammation and heart disease.

     Chocolate is one of my absolute favorite foods. In most cases, it's a guilty pleasure. However, dark chocolate (65%+ cocoa) doesn't have to be such a guilty pleasure. It's actually been shown to lower blood pressure as well as lowering the risk of developing heart disease or having a stroke. However the milk chocolates and white chocolates out there help to increase heart problems due to their high amounts of sugar, which causes inflammation. Stick to dark chocolate and you won't have to feel guilty about chocolate anymore.

If you want to learn more about how these foods can help your heart, and go more in depth about the nutrients needed to keep your heart healthy, join me at the Florida School of Holistic Living in Orlando on February 21, 2018.

Hopefully you find this list helpful in your health journey. If I missed anything or if you have any questions or comments, please leave them below.

Raspberry Leaves

     Have you ever picked up a fruit or vegetable in the grocery store and wondered what the rest of the plant looks like? Or how about if the rest of the plant is edible or useful in some way? I do this quite frequently, though I'll admit that I'm strange. When I remember these questions and do a bit of research, I often wonder why we never use the rest of the plant. For instance, each and every part of a banana tree is edible, beet greens are every bit as nutritious as spinach, carrot leaves are super tasty, and raspberry leaves are one of the best things a woman can add into her diet.

     Raspberries are members of the rose family, rosacea. There are two commonly used for their leaves, Eurasian red raspberry (rubus idaeus) and North American black raspberry (rubus occidentalis). There have been a number of scientific studies done on this herb. Most American studies have used red raspberry, but a number of Chinese studies have branched out and used several different raspberry species. Most of the findings have determined that the berries are delicious and packed full of nutrients and antioxidants, but the leaves contain even more of the active phytochemicals, and so have even more benefits.

Medicinal Uses:

Summary of actions- Astringent, antioxidant, anti-cancer, anti-inflammatory, emmenagogue, and a slight stimulant.

Traditional Chinese Medicine- In Chinese medicine, raspberry is called Fu Pen Zi or Shan Mei. The primary meridians it works on are the Liver and Kidney meridians. In TCM, the Kidneys rule reproduction, especially in women. This makes a huge amount of sense when you think about how the Kidneys filter our blood, and how blood is such an integral part of the female reproductive cycle. However that leads to raspberry's main uses in TCM. Raspberry stabilizes and tonifies the kidneys, supports Jing, builds both Kidney and Liver Qi, and is typically used for impotence, bed wetting, frequent urination, premature ejaculation, incontinence, to improve eyesight, clear blurred vision, for lower back pain (around the area of the kidneys), infertility, nocturnal emissions, and to stop premature graying.

Highly Nutritious- The berries are known to be extremely nutritious. However the leaves are even more so. They contain huge amounts of Vitamins A, B1, B2, B3, C, and E, iron, calcium, potassium, magnesium, manganese, niacin, and selenium.

Anti-cancer Activity- Several studies have shown that raspberry leaf has major anti-cancer potential in both breast and liver cancers. These same studies show that the leaves are much more potent than the berries.

Pregnancy and Labor- Raspberry is a great help in dealing with morning sickness. Some people attribute this to it's astringent nature, and others attribute this to the high amounts of vitamins and minerals. Either way, it works.

Some midwives and herbalists are cautious with it's use in the first trimester (however I have known several women who have used this in the first trimester with no problems), but it's considered safe after the second trimester has begun. Consult with your doctor/midwife/herbalist before adding this to your routine in early pregnancy.

Not only is raspberry great for helping with morning sickness, but it's super nutritious and helps prepare your body for labor. Women and midwives throughout the world credit raspberry leaf for helping shorten their labor, and prevent hardships during labor. It works extremely well with nettles to help reduce the chance of hemorrhage.

Fertility- Raspberry helps to regulate menses, clear the body of toxins, strengthen the uterus, balance female hormones, and prepares the uterus for pregnancy. This can help in conceiving as well as preventing early miscarriages.

Menstrual Help- Raspberry is used often as a uterine tonic. It also helps balance female hormones. These two actions combine to make Raspberry extremely effective in helping women regulate their menstrual cycles. Not only does it help regulate both the timing and the flow, it also helps reduce cramps, PMS, and other negative side effects that come with menses.

Respiratory Infections- Raspberry leaf tea has been used as a gargle, eyewash, and mouthwash when there have been infections in those areas. It's also been used to help knock out several respiratory infections such as pneumonia bronchitis. Just drink 2-3 cups a day during the infection.

Bowels and Leaky Gut- The astringent properties of raspberry leaf help to reduce diarrhea and strengthen the intestines. This helps to prevent and heal leaky gut issues.

Minor Wounds and Varicose Veins- Astringent herbs are great for dealing with wounds. Raspberry has shown to be no exception. Use it as a wound wash to help speed the healing of minor cuts and scrapes. Use it for sunburns and minor burn wounds. It's also great to help heal varicose veins. Just use a strong tea as a wash, and massage towards the heart. It's also great for eczema, psoriasis, and other skin conditions.

     I hope I have given you a little more to think about while picking out produce in your supermarket, or when deciding to grow your own. If you have any comments or questions, feel free to leave them below!

References:

3 Raspberry Leaf Benefits for Women: Herbal Academy: https://theherbalacademy.com/3-raspberry-leaf-benefits-for-women/

Raspberry: East West Healing Academy: https://www.eastwesthealingacademy.com/herbs/raspberry/

Raspberry Leaf: Richard Whelan Medical Herbalist: http://www.rjwhelan.co.nz/herbs%20A-Z/raspberry_leaf.html

Raspberry Leaf Benefits: Herb Wisdom: http://www.herbwisdom.com/herb-raspberry-leaf.html

Raspberry Leaf Herb Profile: Wellness Mama: https://wellnessmama.com/5107/raspberry-leaf-herb-profile/

Raspberry Leaf Tea Benefits: Earths Friends: https://www.earthsfriends.com/raspberry-leaf-tea-benefits/

Red Raspberry: Dr Christopher's Herbal Legacy: http://www.herballegacy.com/Corless_Dosages.html

Red Raspberry: Medicinal Herb Info: http://medicinalherbinfo.org/herbs/RedRaspberry.html

Basic Nutrition for a Happy Cat

     I am not ashamed to admit that I have the potential to be a crazy cat lady. I love cats. They all have super personalities (even the mean ones), they can be very cuddly, like to give massages, and they give attitude, which always makes life more interesting. Yes, sometimes cats can be jerks too, but usually there's a reason. I have had some amazing cats in my life, and a few of them ended up with serious health problems. One common denominator in these health conditions ended up being diet. I prefer to make my cat's food (supplementing with a good quality commercial food), and tend to recommend the same, but learning the natural eating habits of a cat, and their specific nutritional needs can help you find a commercial cat food that you're happy with. There are parts of this entry that will be very similar to an entry I wrote last month, but I promise that this one is specific to cats and their unique needs.

To start, here's a basic introduction to nutrition for cats.

     There are 6 major classes of nutrients: proteins, fats, carbohydrates, vitamins, minerals, and water. A well balanced diet contains a good amount of all 6. For energy needs, we count calories which are determined by proteins, fats, and carbohydrates. Vitamins and mineral are essential for proper immune and bodily functions. Water, is by far one of the most important nutrients as most life on earth is made up of at least 70% water.

     Proteins provide the building blocks of cell growth, repair, and maintenance. In domesticated animals, proteins are mostly used for the maintenance of fur and hair. They are made up of 20 amino acids, 10 of which are produced in the body. The other 10, termed “essential amino acids,” must come from the diet. Arginine, histidine, isoleucine, leucine, lysine, methionine, phenylalnine, theronine, tryptophan, and valine are these essential amino acids. If the diet is lacking in just one of them, the body cannot make proteins effectively. Animal proteins are much more bioavailable, and therefore easier for the body to use, than plant proteins.

     Fats provide the most concentrated form of energy as well as fatty acids which are essential for maintaining normal, healthy cells. They also help in absorbing fat soluble vitamins such as the vitamins A, E, D, and K. Not to mention, fats just taste good. However, there are two fatty acids that are super important for normal cellular activity, omega-3 and omega-6. Most animals need more omega-6 than omega-3 to maintain health.

     Vitamins and minerals are essential for daily function of the body. Having a diet deficient in any of them could cause major health issues. Both vitamins and minerals are needed in small amounts, but the important thing is to remember the balance. Balance is especially important with minerals because if you have too much of one, you might interfere with the absorption and usage of another.

     Cats evolved in dry, desert areas, where there wasn't much water. They got most of their water from the juices of their prey. We can see evidence of this in our little home-tigers, when they're picky about their water, or just don't drink often. So when you are thinking about cat food, keep in mind that you want to provide plenty of moisture with it. This is why wet food is typically preferable to kibble.

But what does this all mean?

     When you're buying cat food, make sure that the listed ingredients are whole foods. Ingredients are listed in order of quantity, largest amount to least amount. Check to make sure the meats are listed first. Try to find food that lists a specific type(s) of meat and not a generic “meat” meal. Aim for products that use natural preservatives such as tocopherols (Vitamin E) and Vitamin C. Natural antioxidants (rosemary extract) can also be used as preservatives. Avoid by-products (meat or otherwise), sweeteners, artificial colors, artificial flavors, and artificial preservatives.

     Cats are carnivorous. This means that they need to consume a lot of meat in order to get their necessary nutrition. Cats do consume the stomach contents of their prey, so some vegetables are in their natural diet, but keep their food content mostly meat and very light in carbohydrates.

     If you decide to make your own cat food, there are a few other things to keep in mind. First, raw food is a really great idea for your cat. The feline digestive track is naturally able to fight most food-born illnesses off, much more so than dogs. However, since the large portion of their wild vegetation consumption is second hand (eating the, partially digested, stomach contents of their prey), I recommend making sure to cook the vegetables you add to their food. I recommend making a cat food of 30% cooked and 70% raw for maximum nutrient absorption. What works best for my home is spending one day a week cooking a little extra food for the kitty and keeping that refrigerated. I also take some time, that same day, to mix up some raw food, pre-portion it out, and freeze the portions (freezing will help to get rid of a lot of potentially harmful bacteria). When I go to bed at night, I pull out one portion and place it in the fridge for the cat's breakfast. I mix the raw and the cooked together each meal. I also sprinkle in some tasty, nutritious herbs, such as nettle or turmeric (you can opt to cook these in with the vegetables as well). These herbs help increase vitamin and mineral intake as well as add to the flavor of the meal. A quick internet search can help you find several recipes to try. Having several good recipes on hand is a good way to make sure your furry friend gets all the best nutrition possible.

I hope this entry has helped introduce you to a good bit of the basics of feline nutrition. If you have any questions or comments, please leave them below!

Resources:

On the Web:

Cat Info: http://catinfo.org/

Cat Nutrition: http://www.catnutrition.org/

Feline Nutrition: http://feline-nutrition.org/

Books:

Dr. Kidd's Guide to Herbal Cat Care by Randy Kidd, D.V.M., Ph.D.

Simply Nettle

     Each plant is made up of thousands of chemicals. This is why so many herbs are useful for so many different things. I have a handful of herbs that are my “go to” herbs for just about everything I need. Today I'm going to share one of my favorites out of that list. Nettle.

     Stinging Nettle, or Urtica dioca, is the most commonly used nettle, but you can also use the Florida native nettle in the same ways. The Florida nettle is Urtica chamaedryoides, commonly known as either heart leaf nettle, or fireweed. Nettles are notorious for their “sting,” which is why the heart leaf nettle has the name “fireweed.” They have little hairs all over their leaves and stems which contain a toxic compound. These hairs are more like tiny needles that inject this compound into whatever touches them. This compound is actually very very similar to the toxin used by fire ants. Depending on the species of nettle you might have come across, the sting can last for as little as 7 minutes, or go on for several hours. Unfortunately the heart leaf nettle is one nettle with a really long sting, as well as being one of the smaller nettles. Despite all of this, throughout history humans have eaten nettles. Once you cook them, the “sting” goes away so that they are safe to consume. Several different cultures have adapted nettles into their diets, so much so that almost every culture has a form of nettle soup. But the most common way that nettle is eaten, is as a potherb. Basically this means that you pick a pot full of nettle, add a little moisture, and cook it. Those of us in the South might immediately think of dishes such as collard greens, or mustard greens. Yup. That's how people usually cook nettle. And, it's delicious!

     All parts of the nettle plant can be used both in the kitchen and for medicinal benefit. There are slight variations as to how you use the root verses the above-ground parts. I tend to mainly use the leaves and stems, largely because I order the dried leaves in bulk, but also because I can continually harvest the leaves while digging up the root can only be done once. However, the root does offer some amazing benefits that may be worth it if you have a particularly prolific patch of nettles in your garden or yard. You can easily purchase nettle leaf in it's dried form at most herb purveyors. However you can also find it as a tincture (an alcohol extract), as a tea, or as a capsule. Some places also have nettle root tinctures. You can also find it easily in nature. Just remember to wear thick gloves when you harvest.

Medicinal Uses:

Traditional Chinese Medicine (TCM)- Nettles are cool and dry. They nourish the yin, which is the quiet, cooling, and moistening fluid (and nature) of the body. Nettle strengthens and heals the lungs, nourishes the skin, detoxifies the body, reduces tumors, dissolves stones, drains fluids, dries damp conditions, reduces infection, builds blood, enriches both liver and kidney yin, stops bleeding and hemorrhage, helps regulate metabolism, nourishes connective tissue, promotes lactation, and replenishes blood after giving birth.

Ayurveda- Nettles are an excellent rasayana (rejuvenator) and nourishing tonic, especially for the kidneys and adrenals. They increase ojas, which is the essence that gives strength to the body, improves immunity, and takes care of the well-being of the body as a whole. Nettle stimulates the actions of the liver and kidneys, which helps to detoxify the body. Nettles help to clear excess pitta and kapha from the system which helps to improve skin conditions such as eczema, acne, and psoriasis. In mild doses, it can help to alleviate common vata conditions in the intestines (gas, bloating, etc), but it can increase vata when taken in excess.

Allergies- Nettles are amazingly anti-inflammatory which helps in a lot of situations. However one major effect this has is that nettle helps improve the symptoms of hay fever. Nettles also contain a pretty high amount of histamine, which one might think is bad for allergies, but is actually one of the reasons nettles help to reduce the amount of allergy attacks you may have in allergy season. For hay fever, I recommend making a super strong tea, with nettle leaves, and drinking it throughout the day. You can improve the flavor with mint, but I like it just by itself.

Nourishment- Nettle is considered a super food because of it's high content of vitamins and minerals. Nettles are a great source of the vitamins A, C, D, and K, as well as calcium, potassium, phosphorus, iron and sulfur. Nettles are also a major source of plant-based protein.

Pregnancy- Not only is nettle a great source of vitamins and minerals that are needed for both mom and baby, they also help to improve the health of your reproductive system as a whole. This makes it easier to conceive, carry, and deliver a child. Nettle also helps prepare your uterus for the process of labor, helping to speed up the labor process, especially when used with red raspberry leaves. You can make a strong tea of nettle and raspberry leaves, then freeze it so that mom can suck on herbal ice during labor. The high amounts of vitamin K helps prevent hemorrhage during labor as well, as it's a major blood clotting agent. I usually recommend drinking a strong raspberry and nettle infusion 3 times a day during the last few weeks of your pregnancy, and once a day for the entire pregnancy. Use caution in the first trimester as nettle also stimulates menstrual flow, so consuming to much at the beginning of your pregnancy could cause some problems. However, after the first trimester, nettle is perfectly safe to use on a regular basis.

Arthritis- For hundreds of years, little old ladys have been harvesting nettles bare handed. Eek! However, they have a great reason for doing so. Nettles have a great anti-inflammatory effect, as well a pain relieving effect on arthritic joints. Even the sting can help reduce arthritis pain. Now it's not necessary, as you can get many of the same effects by drinking nettle tea, but it is one way to help ease arthritic symptoms.

Cardiovascular Health- The combination of vitamin C and iron help to stimulate blood cell production. This combination also makes nettles ideal to help prevent and treat anemia. There have also been several studies that show nettles have an effect on lowering blood pressure, so check with your doctor if you are on blood pressure medications.

Urinary and Prostate Health- Nettle is useful to help tone the kidneys as well as to break down both gallbladder and kidney stones. It's also a diuretic which helps the body get rid of toxins faster. This can help prevent infections. But nettle has a special place in prostate health as well. It helps to prevent prostate growth, but it cannot reduce growth, just prevent it.

Skin, Hair, and Nail- Along with providing the proper vitamins and minerals necessary for healthy skin, hair, and nails, nettle also works well externally. Salves including nettle can help with many burns, eczema, and psoriasis. Nettle salves can also help speed healing, reduce the appearance of scars, and help keep your skin looking young. Washes (strong teas) made with nettle help to reduce instances of acne, itchy scalp, and dandruff. These same washes help stimulate hair growth in cases of thinning hair.

Summary of actions- Traditionally used in Europe as a blood purifier and blood builder. Nettle is nutritive, hypotensive, diuretic, laxative, antioxidant, astringent, antiviral, antibacterial, anti-inflammatory, analgesic, sedative, nervine, anti-anaphylactic, anti-rheumatic, anti-asthmatic, anti-convulsant, anti-dandruff, anti-histamine, decongestant, depurative, hemostatic, galactagogue, immunomodulator, hypoglycaemic, and CNS-depressant. Nettle is both a prostate tonic and stimulating tonic.

I only included a basic introduction to this amazing herb. I hope you have learned a new appreciation for how amazing nettle is. If you have any questions or comments, please leave them below.

References:

April Crowell: Nourishing with Stinging Nettles: http://aprilcrowell.com/asian-medicine/nourishing-with-stinging-nettles/

Chinese Herbs: Stinging Nettle and it's Multiple Benefits: http://www.chinese-herbs.org/stinging-nettle/

Herb Wisdom: Stinging Nettle Benefits: http://www.herbwisdom.com/herb-nettle.html

Medicinal Plants: Stinging Nettle: http://medicinalplants.us/stinging-nettle-background-actions

Organic Facts: 11 Amazing Benefits of Stinging Nettle: https://www.organicfacts.net/health-benefits/herbs-and-spices/stinging-nettle.html

Purusha Ayurveda: Nettles, an Ayurvedic Perspective: http://www.purushaayurveda.com/articles/2016/3/24/nettles-the-ayurvedic-perspective

Wellness Mama: Nettle Herb Profile: https://wellnessmama.com/4807/nettle-herb-profile/

Whole New Mom: 7 Proven Health Benefits of Stinging Nettle: https://wholenewmom.com/health-concerns/benefits-of-stinging-nettle/