Dr Verena » Nuts and Seeds

Ten Essentials about Nuts & Seeds

Verena — Thu, 20 May 2010 23:59:30 +0000

When purchasing nuts make sure they do not taste bitter which indicates that they are old and rancid
The best way to eat seeds and nuts is to soak or dry roast them in a pan
Soaking them overnight (e.g. almonds) to initiate the sprouting process, which makes fats and proteins more digestible
Roasting reduces the effect of rancidity and cuts down the oiliness, making nuts and seeds easier to digest
Lightly dry roast the nuts and seeds, as overheating makes the oils harmful
Store them in a sealed container in the fridge
Roasting increases their warming qualities for the fall and winter, sprouting improves their cooling and fresh qualities for the spring and summer
People with sensitive digestion should follow simple food-combining principles (i.e. eat nuts and seeds alone or with or green and non-starchy vegetable)
The medicinal value is greatly increased when chewed well
Eaten in large amounts they can cause problems in digestion, with blemishes and pimples, and are notorious for producing foul-smelling flatulence

What You Ought to Know About Lowering Cholesterol

Verena — Thu, 20 May 2010 23:22:18 +0000

by Guest Author Deborah H.

a. The Myth of Good and Bad Cholesterol

Most people view cholesterol as a bad thing, but the truth is there are actually two types of it. There is good cholesterol (HDL) and there is bad cholesterol (LDL). You’ll know you have too much LDL if you end up with plaques in your arteries. This results in a blood flow block in your arteries as the opening gets smaller. Your high blood cholesterol is not the result of taking in dietary cholesterol. The presence of saturated fat and Tran’s fat is the reason for the high cholesterol. Exercising often and taking in fibrous and unsaturated foods will keep your cholesterol down.

b. What do the Cholesterol Numbers mean?

On an average, adults will usually need to have cholesterol checks every five years. Each time you get a cholesterol check it will yield four results – total cholesterol, LDL cholesterol, HDL cholesterol and Triglycerides. You will probably need more exercise and dietary change if you go above or below the healthy levels.

Total Cholesterol – less than 200 mg/dL (5.2 mmol/L)

LDL Cholesterol – less than 100 mg/dL (2.6 mmol/L)

HDL Cholesterol – greater than 40 mg/dL (1.0 mmol/L)

Triglycerides – less than 150 mg/dL (1.7 mmol/L)

c. Heart Protection and Vitamin E

Getting your Vitamin E is best done through eating roasted nuts and seeds, organic green leafy vegetables such as kale, spinach, mustard greens, chard and cold pressed vegetable oils. This helps reduce your risk of getting a heart disease but does not prevent attacks.

d. Five Great Foods to Lower Your Cholesterol

1. Whole grains: These contain a high amount of soluble fiber which can lower LDL.

2. Fish: Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.

3. Nuts: Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.

4. Plant Sterols: This is found in foods like cold pressed oils (e.g. avocado, flax seed and olive oil), nuts, organic vegetables, fruits, and whole grains. 2 grams per day will lower your LDL by 10-15%.

5. Fermented Soy (e.g. raw, organic miso, tamari and tempeh): When consumed in moderation those foods can lower LDL by up to 3%.

About the Author – Deborah H. Land writes for the cholesterolloweringdiets blog, her personal hobby website she uses to help people eat healthy to lower bad cholesterol levels.

Eleven Reasons to Eat Chia Seeds

Verena — Thu, 18 Mar 2010 05:17:53 +0000

Chia Seeds

Are an endurance foods
Are the highest source of omega-3 fatty acids
Lubricate dryness
Relieve constipation
Reduce nervousness
Treat insomnia
Improve mental focus
Act as an anti-inflammatory
Contribute to stable blood sugar levels
Are beneficial for weight loss
Are a superior source of dietary fibre, iron and calcium

Note: Add 1-2 tsp in your 1 liter water bottle and drink in between meals. You can also use chia seeds for your breakfast, smoothies, juices and in salads or garnish your foods with them.