Learn why Minerals are so Important for your Body!

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Potassium

While sodium is our principle extracellular cation (positively charged ion), potassium is our principal intracellular cation.
The normal functioning of the human body depends on an intricate balance of potassium and sodium concentrations. Potassium plays a critical role in nerve impulse transmission, maintaining cellular fluid volume and pH, muscle contraction, heart function and tissue growth and repair. Additionally, potassium helps our body hold onto calcium, while excessive sodium leads to both potassium and calcium loss (Rhoades and Pflanzer, 1996; Schauss, 1998).
Potassium is not as readily lost in sweat, partially because the composition of sweat is more similar to extracellular fluids, and potassium is primarily found intracellularly.
However, prolonged sweating in hot environments does lead to potassium loss through sweat, which may have significant consequences. The Committee on Military Nutrition Research, Food and Nutrition Board published a book called Fluid Replacement and Heat Stress. The chapter entitled “Potassium Deficiency as the Result of Training in Hot Weather” came to the conclusion that potassium loss in extreme training conditions may adversely effect blood flow, muscle function and energy storage, impairing both endurance and performance.

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Calcium, Magnesium and Potassium in Food

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Healthy Foods - Legumes Are Amazing Health Foods

What is a legume? Any food that develops a seed pod that will split on both of its sides when it is ripe is in the legume food group. Grasses, alfalfa and clover are legume foods that are fed to animals because of their high nutritional value. Legumes have two times more protein than grains; contain vitamin B and high iron content. These are easy foods for your digestive system and contain no cholesterol. We know them in our diet as lentils, peanuts, soybeans, beans and peas.

Prebiotics, which is a dietary supplement in the form of non-digestible carbohydrate that favors the growth of desirable microflora (plants that can be seen only under a microscope) in the large bowel, is found in legumes, as well as in bananas, asparagus, garlic, leeks, sunchokes, onions and the list goes on. Lentils which are legume have a naturally large quantity of dietary fiber and prebiotics. Instead of eating a lot of red meat in your diet which is very hard for your body to digest you can get high quantities of iron and protein by eating lentils especially when you cook them along with foods that are rich in vitamin C like tomatoes.

Yogurt without added sugar is also an excellent prebiotic. Like the legume, yogurt that has either active or live ingredients listed, especially if there is added fiber, is a culture that works wonders for your intestinal bacteria. This is good bacteria that promote health and immunity. Yogurt without added sugar promotes the growth of these good bacteria that aid digestion. Besides aiding the intestinal track these foods can also assist the body in absorbing important minerals like iron, zinc, magnesium and calcium.

The following is a detailed list of legumes:

Adzuki beans (Asian cooking)
Anasazi beans (Southwestern cooking)
Black-eyed peas
Butter beans
Chick peas or garbanzo beans
Green beans (snap or string)
Kidney beans
Lentils
Mung beans (sprouted beans that can be made into noodles)
Navy beans
Peas (dried or split)
Pinto beans
Soy beans
Licorice (Used to flavor or sweeten products, such as candies, beverages, and medicine)
Peanuts

Peanuts are legumes and actually are not technically nuts. They do come from a split pod and seed which is part of the leguminosae family of foods. The plant does bear flowers so there is a confusion of which family it should be classified as, the nut or the legume. The very name indicates there is a confusion, pea-nut. Bottom line, is the peanut has the nutritional values of the legume family of foods but is used in cooking like nuts, besides the flavor is nutty.

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A Spotlight on Your Kidneys

How often do you think about your kidneys? Did you know that kidney disease is the 9th leading cause of death in the United States, more than breast cancer or prostate cancer? Over 26 million Americans currently have kidney disease but many more may not yet be diagnosed or even aware of problems as there are frequently no symptoms until the disease has progressed. One in three people are at risk for kidney disease due to diabetes, high blood pressure or family history. March is National Kidney Month and the National Kidney Foundation is urging everyone to give your kidneys a second thought.

Your kidneys are two fist sized organs located in your lower back. Although we are generally born with two kidneys, you only need one functioning kidney to live a normal, healthy life.

Kidneys work hard to keep your body healthy and their remarkable functions include:

• Filtering waste out of 200 liters of blood daily

• Regulating the body's salt, potassium and acid content

• Removing drugs from the body

• Balancing the body's fluids

• Releasing hormones that regulate blood pressure

• Producing an active form of vitamin D

• Controlling production of red blood cells.

Kidney disease means that the kidneys are damaged and can't filter blood they way they should. Main causes of kidney disease include: high blood pressure, diabetes, recurrent kidney infections that may have caused scarring, inherited diseases, overuse of over-the-counter pain medications, illegal drug use and traumatic injury. Symptoms of kidney disease may not be detectable until the disease has progressed. Symptoms may include: swelling of the face or ankles, changes in urine frequency or color, foamy urine, nausea, vomiting, changes in taste, numbness of fingers or toes, and fatigue or exhaustion. Caught early, treatment of kidney disease is very effective. But kidney disease is a progressive disease, meaning the damage can't be undone.

If you have kidney disease, diet changes will play a big role in maintaining your health. You may need to watch your protein intake, as too much protein can cause waste to buildup in your blood, making it harder for the kidneys to remove. Watching your sodium intake is important to help control your blood pressure and limit fluid buildup. Too little or too much potassium can be dangerous; the amount you need depends on how well your kidneys are functioning and what medications you are on. As kidney function decreases, you may need to watch your phosphorus and calcium intake. Extra phosphorus can build up and result in weak bones. You may also need to restrict your fluids. All of these specific nutrition needs can be calculated for you by a Registered Dietitian. In addition to diet changes, you will be treated with medications.

Should your kidney function continue to decline, you may need dialysis. Hemodialysis uses a machine to help filter and cleanse your blood. If you a candidate, you might be eligible for a kidney transplant, either from a living donor or from a recently deceased donor. The current waiting list for kidney transplants is about 3.5 years.

Prevention is the best cure for kidney disease, so follow these tips for healthy kidneys:

• Stay hydrated. Kidneys need hydration to work properly as they filter out waste through your urine.

• Eat a healthy balanced diet. Eat foods high in antioxidants to promote kidney health. Antioxidants are abundant in fruits and vegetables, including red bell peppers, cabbage, cauliflower, garlic, and berries.

• Lower your sodium intake. Too much sodium can increase high blood pressure, which can damage the kidneys.

• Control your blood glucose. Diabetes is a major contributor to kidney disease because it damages blood vessels in the body that prevent the kidneys from working properly.

• Live a healthy life. Don't smoke, get plenty of exercise, maintain a healthy weight, use alcohol in moderation, and avoid illegal drugs.

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How to Prevent Stroke in Women Naturally

The American Heart Association has established guidelines to help women avoid a stroke naturally to live a longer, healthier lifestyle.

Every year about 800,000 Americans have a recurrent or a new stroke, which happens when a blood vessel in the brain is blocked by bursts or a clot. The American Heart Association has recently put out its first guidelines to prevent strokes for women. The main focus is pregnancy, birth control and other risk factors that women encounter uniquely or more frequent than men. With stroke being the third leading cause of death for women and the fifth leading cause of death for men, this is a very serious risk factor for Americans.

My sister had a stroke last year that shocked the entire family but she has been very blessed to recover very fast and well. She has been taking her morning walks, jogging in the afternoon and following a healthy diet since then. She has lost about twenty pounds and her health has improved greatly. The guidelines by the AHA apply to patients like my sister Michelle who suffered a stroke.

The key to surviving a stroke and minimizing disability is recognizing symptoms like weakness or numbness in one arm, trouble speaking, and drooping on one side of the face. Guidelines for preventing stroke focus on controlling diabetes and blood pressure, more physical activity or fat loss and healthy eating, and quitting smoking. According to Dr. Cheryl Bushnell, stroke chief at Wake Forest Baptist Medical Center in Winston-Salem, N.C. she led the panel that wrote the guidelines, published in Stroke, a Heart Association journal.

Pregnancy

During pregnancy strokes are not very common but the risk is still higher, especially the last three months and immediately after delivery. The real issue is dangerously high blood pressure that can cause a seizure and other problems, which is called preeclampsia. Later in life it doubles the risk of stroke and quadruples the risk of high blood pressure after pregnancy. The guidelines mention you can lower the risk of preeclampsia with calcium supplements and pregnant women with very high blood pressure (160/110) may need medications.

Menopause

According to the guidelines, hormone therapy should not be used to try to prevent a stroke. Now the guidelines put women's concerns "on the table" so more physicians discuss them, said Dr. Shazam Hussain, stroke chief at the Cleveland Clinic.

Birth Control Pills

It is recommended that women be checked for high blood pressure before taking oral contraceptives because the combination can increase the risk of strokes. Even though the risk is small it increases greatly in women between the ages of 45 to 49. There are more than 10 million women currently on birth control pills.

Aspirin and Migraines

An aspirin is always recommended for anyone who has already suffered from a stroke unless the stroke was caused by bleeding in the brain rather than a blood clot, or if bleeding is a risk concern says Bushnell. A low-dose aspirin each day "can be useful" to reduce stroke risk in women 65 and older only if its benefits is higher by the potential for bleeding or other risks, according to the guidelines. Women are four times more likely to suffer from migraines than men, and they usually coincide with hormone changes. Migraines with aura do raise the risk of stroke but no alone. Smoking and using oral contraceptives increase the risk even more, so the guidelines stress that patients quite smoking.

I highly recommend that all Americans especially women do follow these guidelines issued by the American Heart Association to prevent all strokes to live longer and healthier. Balanced diets and daily exercise is a very important key to reducing stroke, heart attack, diabetes and other serious issues that affect your health so take action today to improve your health.

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Top Things About Magnesium Goodness for the Body

We all know that vitamins and minerals are essential for our body to stay healthy. Besides calcium, zinc, and potassium, magnesium is extremely critical in nutrition and is essential for over 300 biochemical reactions in the human body. In this post, we will talk about the significance of magnesium, along with the natural sources and other things that matter.

The significance of Magnesium:

Magnesium is vital for transmission of different nerve impulses and helps in regulating the temperature of the body. It also helps in maintaining the natural energy in the body and is vital for bones and teeth. Health experts have time and again emphasized on the significance of having magnesium, zinc, potassium and calcium in the diet. Besides being vital for the different functions of the body, magnesium also helps in absorption of calcium too. Women should focus on the intake of this mineral, as it helps in keeping osteoporosis away and can offer relief with menopause symptoms. It is known to aid with common premenstrual symptoms. Magnesium also helps in protein synthesis in the body and can help in absorption of other minerals. It works wonders on the muscles and can also reduce the impact of common health issues such as hypertension, sleep disorders and headaches related to migraines. People do not ensure enough intake of magnesium has a greater risk of type-2 diabetes.

The Best Sources of Magnesium:

You don't need to rely on supplements, as long as you have enough of magnesium-rich foods each day. The mineral is found abundantly in some of the typical leafy greens, including kale and Swiss chard. It is also found in most of the nuts and seeds, including sesame seeds, pine nuts, cashews, and almonds. If you love to fish, you can increase your intake of mackerel, which is rich in the mineral, besides other options include tuna. Vegetarians can go for soybeans, white beans, and French beans, along with foods like avocados. Some people also claim that switching to vitamin enhanced water can also offer excellent benefits. Alkaline water or natural spring water has added minerals including magnesium and calcium, which provides a natural energy boost to the body and may help in improving the bodily functions.

What Else to Know?

First things first, don't run behind supplements right away, unless suggested by your doctor. Magnesium supplements may be advised in some cases, but only after your physician has run a few tests and checked other aspects. Healthy adults can get their share of the mineral from natural foods easily. Just make sure that you eat foods, mainly fishes, veggies and fruits that are high in mineral content. It is also important to be informed. Don't follow fad diets and focus on eating healthy and fresh foods. Natural foods have the right balance of all the necessary minerals, and your body will get its share of magnesium. It is also wise to replace your packaged snacks with healthier options like nuts and seeds.

If you have any concerns, talk to your doctor.

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Sea Salt Vs Table Salt - Which Is Better?

You've probably heard that sea salt is so much healthier for you than table salt. You may have also heard that it has less sodium than table salt. I've heard these claims too. I wanted to see if they were really true, so, I decided to check them out.

Where does sea salt come from?

Most people are likely aware that sea salt comes from, well, the sea. Or, at least, it can. You get this salt from the evaporation of ocean water; you also get it from the evaporation of saltwater lakes. Yes, some lakes are actually saltwater. Usually, once the water has evaporated, there is very little processing done to the salt before it goes to the consumer. This means that certain minerals and elements stay in the salt and don't get processed out.

Where does table salt come from?

Table salt also comes from the evaporation of saltwater. However, it is different because it is mined from underground deposits where there was originally a body of salted water. It is also different in that it is heavily processed so that they can get rid of the minerals (American Heart Association, 2013, para. 7).

What about those minerals?

Sea salt has trace levels of the minerals magnesium, potassium, and calcium. Since those are healthy, we should get as much as we can, right? Unfortunately, the amounts are very small. You can easily get those amounts, and much more, from eating other healthy foods.

Does table salt have anything good in it? Most has iodine added to it. This is a good thing. Since the 1920s they've been adding iodine to table salt - they've been doing it to prevent goiter, a disease you can get from not having enough iodine. Sea salt does not have iodine (AHA, 2013, para. 9).

Do they add anything else to table salt? Yes, there is a tiny amount of harmless additives which prevent clumping. The powder form of coffee, tea, sugar and milk, also have non-clumping additives.

So, what's the difference?

Sea salt can be coarse, fine, or flaky; it can also come in various colors and have a unique flavor. It's great for food that's already cooked. However, once it's cooked or dissolved it loses its distinctive flavor. Table salt has a fine texture and it's perfect for using in recipes.

Bottom line

Both of these salts have the same amount of sodium by weight. Yes, they have the same amount of sodium! If you think that sea salt is healthier and has less sodium, you may use more of it and thereby increase your sodium intake. This is bad. We should have no more than 2300 mg of sodium per day. If you're over 51, black, have high blood pressure, diabetes, or chronic kidney disease, you should have only 1500 mg per day (Zeratsky, 2013, para. 4-5). The US National average is 3300 mg per day!

Some sea salt has a stronger taste than table salt so if you truly do use less, then it could be a good choice. Just keep in mind that they both have the same sodium content, and you can easily get sea salt's trace amounts of minerals from other food. So, there is no health value to using sea salt over table salt if you're using the same quantity.

Speaking of value, have you noticed how much sea salt costs?!





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Some Health Advantages Of Having Almond Milk And Real Cream, Rather Than Milk

One of the most widely held food laws that could use some reconsideration pertains to our belief that conventional milk is vital to our health and well-being, and therefore we should drink a lot of it.

What if this isn't sound practice? What if the experiences of many who have been avid milk drinkers were that they may have gotten fat from the high sugar content found in milk?

Remember if we look closer at the principles surrounding paleo (low-carb) eating we see that milk is not a recommended drink. Conversely, quite often real cream-based drinks or deserts are considered fine. The reason has everything to do with both sugar content and the insulin response of our body when we take in milk.

Remember It Is Not About The Calories As Much As It Is The Content

At first glance, it is a natural reaction to scoff at the notion that real cream is better for us than milk, but when we look a little deeper, the argument could be seen as reasonable. This goes right to the essence of why milk isn't so great and how we should reconsider the accepted rule that it is a necessity.

As is pointed out on many health and fitness training sites all over the internet, milk has a higher sugar content than we believe when we are drinking it. After all, it doesn't taste sugary. Beyond that, it causes the insulin levels in our cells to spike (just like with white bread, pasta, and other foods containing processed sugars). When insulin spikes, our cells retain more fat. When our cells retain fat, we get fat. Overall, real cream has about half the sugar content of milk and also lacks milk's dangerous insulin spiking properties.

In light of the growing discussions about obesity, type 2 diabetes, and also heart disease being triggered by over-consumption of sugar, this topic is about much more than the issue of physical appearance. Here is a great read about where the science is at currently regarding heart disease and sugar.

Almond Milk As An Everyday Alternative To Regular Milk

While there can be an argument about both the applicability and nutritional superiority of cream v. milk, there is a growing level of consumer support for almond milk as an everyday drinking and cereal alternative to old-fashioned cow's milk. These two uses are where a lot of our milk consumption happens so it worth closer examination.

Personally, I have enjoyed almond milk for a little over a year and I am hooked. I like the vanilla unsweetened variety. It tastes like a slightly sweet milk but with the same rich quality in texture. The cost for a half-gallon is about the same as a gallon of the regular stuff. Even better, is it keeps for weeks rather than days. I was skeptical at first, but it won me over.

There's even more to the story when you dig into the nuts and bolts of the health comparison. The good news is you are improving your health by making the switch. First, the issue of lactose intolerance is no inhibitor with almond milk. It is also gluten and cholesterol free. It is high in vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. We all know calcium is a huge promotion point for regular milk. In addition, almond milk also contains trace amount of sugars, while also being fat-free.

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Chia Seeds Nutrition Facts. How To Eat It?

We had a lot of chia variations :), but why not to enlarge you menu even more. This time easy version 

Chia seeds are an excellent source of alpha-linolenic acid, which is a precursor to other fatty acids omega 3. Omega-3 acids build our cell membranes, help to maintain normal cholesterol levels, help to fight hypertension, anti-inflammatory and anti-cancer properties

The oil from chia seeds contains 30% omega-3 and 40% omega-6. It is assumed that this is the optimal balance of exogenous fatty acids.

Chia seeds are also rich in antioxidants, which have a positive effect on our health.

Other benefits:

• chlorogenic acid,
• enhancing insulin sensitivity.
• caffeic acid
• antitumor activity: quercetin, kaempferol, and myricetin. In addition, quercetin may lead to a reduction of unpleasant symptoms of allergy.
• They are also rich in calcium, so especially good as its source for non-dairy diet.
• Due to the high content of soluble fiber, chia seeds support the proper functioning of the digestive tract

What else?

While eating chia we are slowing the absorption of sugars and we are helping to regulate their level in our blood. The huge amount of fiber contained in these small grains is beneficial to the digestive system and provides long satiety. For this reason, chia seeds are indicated for people struggling with overweight and obesity.

How to eat chia seeds?

They can be added as a supplement to most dishes – they have a mild nutty flavor and most likely they taste good with everything. Consuming both chia and flaxseed improves the absorption of omega 3 (note – eat everything in reasonable quantities – chia contain omega 6 which is a pro-inflammatory). The best way to extract valuable minerals and vitamins as well as to facilitate digestion is to soak them or grinding.

Better raw or soaked?

There are lots of discussions and theories about soaking chia seeds. The conclusion is one – soaking will not hurt, but on the it contrary will help, because enzyme inhibitors are released .

Soak for approx. 2 hours, in 1:10 proportion with water / vegetable milk. Chia seeds absorb large amounts of water and increase approx. 12 times. By eating such Chia pudding for breakfast, remember to steadily hydrate during the day/

In conclusion, I will mention benefits of chia seeds, and why it is worth it to add it on the menu:

Dietary fiber (11g – 42% of the recommended daily intake)

Protein (4.4 g – 9% RDV)

Omega-3 fatty acid (4915 mg)

Omega-6 fatty acid (1620 mg)

Calcium (77 mg – 18% RDV)

Copper (0.1 mg – 3% RDV)

Phosphorus (265 mg – 27% RDV)

Potassium (44.8 mg – 1% RDV)

Chia also contain essential fatty acids, alpha-linolenic acid and linoleic acid, vitamins A, B, E and D and minerals, including sulfur, iron, iodine, magnesium, manganese, niacin, thiamine. They are a rich source of antioxidants.

The proposed pudding recipe can be for breakfast, lunch or a sweet snack before a workout.

Ingredients:

• 2 tablespoon of chia seeds
• 1 cup of plan milk ( your choice which one will you use)
• 1 tablespoon of maple syrup or honey
• 1 tablespoon of raspberry 
• 2 tablespoons of coconut flakes  (optional, but it will thicken the pudding)
• fresh fruits of your choice

Preparation:

Mix all the ingredients thoroughly and vigorously with a spoon and then place it for few hours in the refrigerator. At the end, add fruits and nuts.

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Royal Jelly To Boost Your Health

Royal jelly is a nutritional food secreted by worker bees in a beehive. The substance is usually fed to all colony larvae. However, when there is a need for a new queen bee, a group of the larvae are fed large quantities of the jelly. This exclusive feeding of royal jelly is what turns the normal bees into queen bees with a longer life expectancy compared to the worker bees. The queen bees are also much larger and end up laying thousands of eggs daily. In essence, this jelly variety can also be as beneficial to humans and luckily it is now available in supplement form. You can now easily boost your health using royal jelly supplements.

The Benefits of Royal Jelly

Controls cholesterol - Research conducted on volunteers prove that eating this jelly variety greatly decreases low density lipoprotein and total cholesterol without harming the levels of good cholesterol in anyway. The supplement can be a better natural option of keeping cholesterol levels down.

Prevents osteoporosis and bone loss - Studies have also shown that it prevents osteoporosis through the enhancement of intestinal calcium absorption. The enhanced absorption of calcium then makes it possible for the same to be deposited to the bone structure also preventing bone loss.

Protects from cancer - This jelly has a way of fighting cancer through the inhibition of blood supply to tumors. It works by suppressing the effects of blood vessel formations hence easily fighting cancers especially breast cancer. A daily dose of the royal jelly supplement can protect you from cancer.

Acts as an anti-inflammatory - Considering that chronic inflammation can be the cause of heart disease as well as other degenerative diseases including arthritis and Alzheimer's, royal jelly stands to be very helpful. Tests on pro-inflammatory cytokines like IL-1, TNF-alpha and IL-6 ended up suppressing inflammatory compounds. Those with a history of Alzheimer's disease and heart disease will find the royal jelly very helpful in keeping these diseases under control.

Promotes healing - The jelly has minerals and vitamins including zinc, acetyl-choline, Vitamins B3, B2, B1, B6 and B5. They are all good for the skin and the acids contained in the jelly enhance the production of collagen thus leading to a glowing healthy skin. It shortens healing through skin renewal by nucleic acid, flavonoids, hormones and enzymes that it contains. The use of fresh royal jelly powder or supplements daily will optimize skin health.

Improves blood pressure and blood sugar - This is another one of the benefits. It decreases blood vessel constriction and this leads to lower systolic blood pressure and also reduces the insulin triglyceride levels. It can therefore be used as a functional food in the prevention of insulin resistance and blood pressure.

Protects the liver - The liver is exposed to lots of toxins from different things, including water taps and different kinds of drugs. This is one of the most important organs considering that everything that is ingested must pass through it for filtration. There is therefore a need to keep the liver healthy and clean. Royal jelly offers protective effects by flushing out the toxins.
The royal jelly supplement has many more health benefits and can therefore be a great addition to any good daily diet.

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Celery Juice - Nutritious and Versatile

Among the many vegetable juices from which you can choose, one of the best is celery juice. Not only is it a good choice to mix with other juices, but it is a highly nutritious drink in its own right. Celery juice contains vitamins B and C, and a number of minerals, including potassium, phosphorus, sodium, sulphur, iron and calcium.

Celery juice has a calming effect, and this is thought to be due to the action of the essential oils which have a regulatory effect upon the nervous system. It is used for those suffering from insomnia. If the seeds of the plant are available, they could be added to the juice, for the essential oils which are so beneficial are also present in the seeds. The root, stem and leaves of the celery plant all contain the active ingredients of the plant, and are rich in nutrients.

Celery juice is a natural diuretic, and is an effective treatment for arthritis, gout and rheumatism. Large quantities of the juice can be consumed by patients with these conditions. It is also considered to be useful in cases of kidney stones and gallstones, and is a good treatment for those with bladder problems or those with constipation. It is also considered to be helpful for those who need to lose weight, inasmuch as it is said to reduce the craving for sweet foods, and when mixed with honey and consumed before a meal it is said to reduce the appetite.

Celery juice is used to balance the PH levels in the blood, and is extremely effective in the treatment of stomach acidity and reflux. High acidity in the body can result in degeneration of bones and joints which may be caused by consuming too much meat, too many grains or too many refined starches and sugars. Celery juice will aid in the elimination of calcium deposits before they can cause damage.

Celery juice can be used in hot climates for its cooling qualities and is an excellent drink to take if you need to replace minerals and fluid due to excessive perspiration. Celery juice is a good mixer, and is delicious when mixed with carrot juice or apple juice, and the injection of the combination of nutrients is so beneficial not just because of its inherent nutritional value, but also because of the fact that those nutrients are so readily assimilated when consumed in the form of juice. Celery juice is said to be good for the brain, and is also said to be useful in the treatment of hangovers.

The juice from the celery plant is useful as part of any detoxification programme, and is used also for the regulation of blood pressure. In ancient Greece, the juice from celery was consumed as a treatment for headaches. Don't forget to juice the leaves as well as the stems and roots, and when choosing your celery for juicing, try to choose a plant which has a nice green colour.




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Superfoods - Quinoa and Amaranth

Quinoa and Amaranth are great additions to your whole foods diet. These grains are traditional foods of Mexico, Bolivia and Peru. Both were sacred grains to the Native people. Amaranth was the sacred food of the Aztecs, and quinoa was the sacred food of the Incas. When Latin America was conquered by the Spaniards, these grains were outlawed! Fortunately they have been rediscovered and are now grown in Latin America and the U.S.


Amaranth is a gluten free grain that is not a true cereal grain. It's actually a seed from a leafy annual plant related to spinach. The greens of the amaranth plant can be eaten, and the seeds are used like a grain. the grain like seed is great for folks who are allergic to grains. Amaranth is very nutritious and the United Nations Food and Agriculture organization has noted that wherever amaranth is eaten, there is no malnutrition. Amaranth can survive in poor soil and in drought conditions.


Amaranth has a high protein content, about 18 %, and contains the amino acid lysine, which is usually low in whole grains. It's also high in calcium; 1/2 cup serving of amaranth has as much calcium as an 8 ounce glass of milk! Amaranth is a good source of fiber, vitamin E, and minerals. It contains more calcium, magnesium and silicon than milk.


But, truth be told, this grain is an acquired taste. The texture is gooey, like porridge, and it can be a bit bitter. You can cook it with onions, which adds sweetness, or you can add a few tablespoons of amaranth to another grain and cook them together. The amaranth will blend in fairly well. I like the combinations of amaranth with millet, rice, quinoa or sweet corn. Combining amaranth with another grain creates a high protein profile, as high as meat.


According to author Marjorie Hurt Jones, in her book "The Allergy Self Help book," Amaranth flour is nice for baking. She recommends combining 25% amaranth flour with brown rice flour or oat flour for wheat free baking.


The other superfood grain, Quinoa, pronounced keen-wa, is nutritionally similar to amaranth, but it has a light fluffy texture and, well, it tastes better! Quinoa is gluten free and easy to digest. It is popular with whole foods cooks.


Quinoa is not a true grain but is treated like a grain in our meals. It has the highest protein content of any grain-like food, and is a good source of calcium, iron, phosphorus, B vitamins and Vitamin E. And it cooks quickly, in about 20 minutes. To cook quinoa, add 1 cup grain and 2 cups pure water to a pot, bring to a boil, lower the heat, cover and steam for 20 minutes. One cup dry grain will create 3 cups of cooked grain! You can also sometimes find quinoa pasta at the natural foods section of the grocery store.


Quinoa can be a substitute for rice, couscous, bulghur or other fluffy grains. It makes a nice grain salad. For a tabbouleh salad, cook the quinoa, then put in a salad bowl. Add in diced cucumbers, cherry tomatoes, black olives, a handful of mint, sliced red bell pepper, and good quality extra virgin olive oil and fresh lemon juice. I like to add garlic as well. Toss the grain and vegies and add sea salt if desired.


I love both these grains for their nutrition boost and taste. Add herbs, vegetables and a sauce and you have a nice vegetarian dish.






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