Dandelion Greens, Not Just Another Annoying Weed in Your Yard

What if there was a new drug that could cure liver disease, dissolve kidney and gall stones, aid digestion and weight loss, act as a diuretic, eliminate acne, relieve constipation, lower blood pressure and cholesterol…

Dandelion Greens, The Amazing Natural Medicine

Often overlooked as an annoyance in your yard, dandelion greens contain an amazing array of dazzling benefits.
What if you read in the news that medical science just discovered a new drug that could prevent or cure liver disease–including hepatitis, purify your blood, dissolve kidney and gall stones, help digestion, aid in weight loss, act as a diuretic, eliminate acne, relieve constipation and diarrhea, lower high blood pressure, prevent or cure anemia, lower cholesterol, reduce acid reflux, prevent various types of cancers, and prevent or control diabetes?

What if it had no harmful side effects?

All of these benefits are packaged in one plant—the dandelion.
The dandelion is one of nature’s top healing plant foods.

Dandelion has been used for hundreds of years in China, Europe, and the Americas to treat hepatitis, kidney, and liver disorders. And it’s often used as a natural treatment for hepatitis C, anemia, and general liver detoxification.

Rich in beta carotene (plant-based source of vitamin A), fiber, potassium, iron, calcium, cobalt, copper, boron, molybdenum, magnesium, phosphorus, B vitamins, vitamin D, and a good source of protein as well—this plant is as super-powered as you can get!
•    Vitamin A is important in fighting cancers of epithelial tissue, including mouth and lung.


•    Potassium rich foods, balanced with magnesium, help keep blood pressure down and reduce risk of strokes.


•    Fiber helps stabilize blood sugar, lowers cholesterol, reduces cancer and heart disease, and assists in weight loss.


•    Calcium, boron and phosphorus and magnesium work together to build strong bones and can lower blood pressure.


•    B vitamins help reduce stress, aid the nervous system and give you energy.
Dandelion’s strong diuretic properties help to lower blood pressure, and remove excess fluids from the body by increasing urine output, helping to flush toxins from the body.

Dandelion is excellent for reducing edema, bloating, and water retention. Dandelion diuretic is actually as effective as the potent diuretic drugs, Furosemide and Lasix, used for congestive heart failure and cirrhosis of the liver, with none of the serious side effects.

Dandelion roots contain inulin and levulin, substances that may help balance blood sugar, making it helpful in treating diabetes. Inulin, a soluble fiber, also helps digestion by feeding the healthy bacteria in the intestines, where it increases nutrient absorption as well.

Dandelion has had a long history of being effective for helping with weight loss.
In controlled tests on laboratory mice, a loss of up to 30% of body weight in 30 days was possible when the animals were fed dandelion extract with their food.

The bitter substance in dandelion (taraxacin) stimulates effective digestion.
The bitter taste actually promotes the secretion of bile from the liver and gallbladder, as well as hydrochloric acid from the stomach.

Choline is another ingredient of dandelion that is a liver stimulant.

Our livers work very hard to filter the toxins that we come into contact with on a daily basis, and need help removing some of these modern day poisons from our body. Rough skin and acne, constipation, gas and bloating, frequent headaches, and PMS are all possible indications of an overburdened liver.

Dandelion is high in Linoleic and Linolenic Acid–essential fatty acids (omega 3 and omega 6) required by the body. These fatty acids can lower chronic inflammation, such as proliferative arthritis, regulate blood pressure and the menstrual cycle, and prevent unhealthy blood clots.

Both dandelion leaves and root are used to treat heartburn and indigestion. The pectin in dandelion relieves constipation and, in combination with vitamin C, reduces cholesterol.

On top of all that, dandelion contains multiple anti-diarrheal and antibacterial properties.

Dandelion greens are high in oxalate, a naturally occurring anti-nutrient found in some fruits and vegetables that binds up minerals preventing their full absorption and can contribute to kidney stones, gallstones, and gout in susceptible people. 

But luckily, oxalate can be easy to mitigate by simple and light cooking as in the recipe below. 

If you pick wild dandelions, rather than purchasing them at the market, you can take advantage of the flower and roots, which also offer health benefits. But be sure to pick dandelions from areas that are safe from lawn pesticides, car exhaust and passing dogs, however.

The dandelion greens that you buy in the market are usually more mild tasting and less bitter than straight from your yard. You can add them to salads, soups, or stir-fries.

The following is one of my favorite recipes for you to try from my friend, Jenny at Nourished Kitchen :

Wilted Dandelion Greens
Ingredients
1 Tbsp whole mustard seed
1 Tbsp grass fed butter
4 ounces nitrite-free bacon, chopped
1 small shallot, peeled and coarsely chopped
1 pound young dandelion greens, rinsed well and coarsely chopped
2 teaspoons red wine or apple cider vinegar

Directions
Place a cast iron or stainless steel skillet over a high flame and toss in mustard seeds, toasting gently until they release their fragrance – about two minutes.  Transfer mustard seeds to bowl or dish to cool while you prepare the remaining ingredients.

Reduce the heat to medium and spoon butter into the skillet, allowing it to melt until it begins to froth.  Add chopped bacon to the butter and fry it until crisped and its fat rendered. Transfer the bacon to the dish holding your toasted mustard seed.

Toss chopped shallot into the rendered bacon fat and fry until fragrant and softened, about three minutes.

Stir in dandelion greens into the chopped shallot and bacon fat, and immediately turn off the heat as the greens will wilt in the skillet’s residual heat.

Pour in vinegar and continue stirring the greens until wilted to your liking.  Transfer to a serving dish and dress with toasted mustard seed and crisped bacon.

Serves 4, Prep time: under 10 minutes

Enjoy dandelion’s massive health benefits!

Till next time, stay healthy and lean!

 

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree innursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

 

 

My Favorite Top 55 Flat Belly Foods

 

My good friend, health and fitness specialist and co-author of The Fat Burning Kitchen, Mike Geary has a great list of his (and Mine) favorite Flat Belly Foods.

I thought you’d like to check out what he says–it’s a good way to put together a healthy grocery list.

Check it out here–

Mike’s Top 55 Flat Belly Foods

 

Till next time,

Stay Healthy and Lean!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

Her mission is to help others prevent disease and live their best life ever.

Nutrition made Easy. Simple.Smart.Nutrition.

 

A Superfood That Improves Athletic Performance and Recovery, Burns Fat, and Helps Your Love Life Too!

 

 

I tend to think of most superfoods as being dark green, bright red, orange or yellow, but this particular superfood is actually comes in a dull white, tan or brown color.

Mushrooms deserve “Superfood” status for lots of reasons—many scientists are just in the beginning stages of discovering some of the many amazing things they can do.

 

While particular varieties have abilities unique to their own type, mushrooms in general contain over twenty vitamins, minerals, and antioxidants, along with some potent fat burning, immune-enhancing and cancer-fighting phyto-chemicals.

 

In Asia, the Chinese and Japanese have been using different types of mushrooms as powerful medicine for the last 3,000 years. And mushrooms were used by the Pharaohs in Egypt, the Greek warriors, the Romans, the Aztecs and the Mayans.

 

The two most common mushrooms that we use, the white ‘button’ mushroom and the ‘Crimini’ or brown mushroom contain a particular chemical that inhibits excess estrogen production.

 

In women, excess estrogen is responsible for easy weight gain (esp in hips, thighs and stomach), loss of interest in sex, and can lead to a susceptibility to certain estrogen related cancers like breast and ovarian cancer.

 

In men, excess estrogen causes weight gain, loss of sex drive and ambition, and the dreaded “manboobs”, along with certain cancers.

 

Excess estrogen is very dangerous to health, and a major factor not only in weight gain, but also in cancer and tumor development.

 

The “aromatase inhibitors” in mushrooms also help men reverse age-related decline in testosterone, and help them convert free testosterone into the more potent androgenic hormone, DHT, which aids in building lean muscle and fat burning.

 

This also benefits women in a similar fashion, in that it helps build lean, muscular bodies. (No ladies, do not worry, you will NOT grow hair on your chest and turn into big burly men.)You will just get leaner, svelte, and firm.

 

Testosterone is definitely boosts libido for both men AND women.


Other more exotic mushrooms, including the maitake, shiitake, enokitake and oyster mushrooms, contain powerful medicine-like qualities that stimulate the immune system to effectively help it fight off bacteria, viruses, and even cancer.

 

You can easily build up your immune system simply by eating a variety of mushrooms.

Mushrooms also help those with allergies and calm allergic reactions as well.

 

Mushrooms are highly effective athletic performance booster as well as helping with muscle growth and recovery post workout.

 

In studies done on thoroughbred race horses, Cordyceps mushrooms boosted  running speed, and also acted as a calming agent, increasing alert focus and attention. These benefits translate to human athletes as well, helping both speed and concentration.

 

While you can get some of the benefits of mushrooms by taking an expensive supplement, it’s more beneficial to eat them as a whole food.

 

Sauté some along with some chopped, fresh garlic in grass fed butter, seasoned with sea salt and black pepper. Or throw them in whenever you are cooking eggs, vegetables, soup or stews. The subtle, earthy flavor enhances the flavor of many recipes.

 

Mushrooms also provide copper–an important mineral for energy metabolism–B vitamins, and selenium.

 

If you like to eat your mushrooms raw, make sure they are organically grown, since they absorb toxins from the air and soil.

 

And unless you are an expert I don’t recommend going out in the woods and hunting for them yourself. There are too many varieties of mushrooms that are highly toxic or deadly. Your local farmers’ market is a good source of mushrooms in the spring and fall.

 

Till next time, Stay Healthy and Lean!

DSC 6815 Never Eat These Fruits and Vegetables! Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.  

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

 

 

 

 

 

Charles Bankhead, Mushrooms Play a Role in Breast Cancer Prevention and Treatment, WebMD Medical News, December, 1999

 

Joseph Mercola, The “Antioxidant Superstar” Chinese People Eat Daily, November 2011. Mercola.com

 

Charles Mateljon, Crimini Mushrooms, World’s Healthiest Foods, WHfoods.org.

Should you Eat Eggs?

Whole eggs, especially the yolk (not just egg whites) are an incredibly good source of usable protein and the healthiest essential fats. Egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, choline and B12, and panthothenic acid of the egg.


Whole eggs, especially the yolk (not just egg whites) are an incredibly good source of usable protein and the healthiest essential fats.

While egg whites are one of the highest quality sources of protein available, the egg yolks are actually the healthiest part of the egg!
That’s where most of the vitamins, minerals, phytochemicals and antioxidants (such as lutein) are found. Egg yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, choline and B12, and panthothenic acid of the egg.
In addition, the yolks contain ALL of the fat-soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids like omega 3 fats.
And, the protein of whole eggs is more bio-available than egg whites alone due to a more balanced amino acid profile that the yolks help to build. Just make sure to choose free range, organic or pastured eggs instead of the ‘factory-farmed’ grocery store eggs.

There is a huge difference!

Similar to grass-fed beef, and wild caught fish, the nutrient balance of healthy omega 3 fatty acids and the less healthy omega 6 fatty acids is controlled by the diet of the chickens. So free range, organic eggs are by far the healthiest choice for good fats and high levels of nutrition.  ‘Pastured’ eggs, which means the chickens were allowed to roam freely outdoors and eat bugs and grubs and worms are the healthiest of all eggs. Check your local farmers’ market or health food store for this kind of egg.

Of course we all know that eggs contain a powerful amount of protein and essential fats, but new research has found that they also contain antioxidant properties that are known to prevent cardiovascular disease as well as cancer and other diseases.

When eggs are fried or boiled, the antioxidant properties were cut in half. The loss of  antioxidants was the worse when heated in a microwave, which destroys many of the nutrients in any given food! So healthy, clean raw eggs contain the most nutrients.

Eggs are so versatile.

You can add them to so many things, like smoothies, or sauces; eat them alone, or make high protein meals by just scrambling eggs with a bit of grass fed dairy butter, and your favorite veggies.

Season with salt and pepper and add extra antioxidants and nutrition by sprinkling in some turmeric, curry, hot peppers, garlic, cilantro, etc. Top with raw dairy grass fed cheese or fresh salsa, and viola, you have the perfect, filling, high protein, and fat burning meal!

Read more about healthy fat burning foods in The Fat Burning Kitchen Ebook,

cat How to Enjoy Holiday Treats and NOT Feel Guilty, or Gain Weight

 

DSC 6815 How to Enjoy Holiday Treats and NOT Feel Guilty, or Gain WeightCatherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

                        Her mission is to help others prevent disease and live their best life ever.    

          Nutrition made Easy. Simple.Smart.Nutrition.


My Favorite Superfood, Kale

Kale is part of the cruciferous vegetable family with broccoli, brussels sprouts, cabbage and collard greens. These vegetables contain powerful compounds that prevent or reverse many cancers…

Hippocrates once said, “Let food be thy medicine, and thy medicine be thy food.”

Eating healthy foods not only helps to prevent many of the most prevalent diseases of our modern world, but some superfoods are actually almost medicinal in their ability to reverse and heal many diseases, without the unpleasant and dangerous side effects of certain drugs.

Superfoods can help you easily lose weight, fight cancer, improve your digestive function, counteract osteoporosis, reverse heart disease, improve your mental outlook and help your brain function, stop the aging process, and give you boundless energy and wellbeing.

Here is one of my all time favorite superfoods:

Kale, Superfood Extraordinaire

Often used as a garnish in salad bars, this super-powered dark green leafy cruciferous vegetable contains more powerful nutrition than the whole salad bar combined!

Kale is part of the cruciferous vegetable family much like broccoli, Brussels sprouts, cabbage and collard greens. These vegetables contain powerful organosulphur compounds that have been scientifically proven effective at preventing or reversing many cancers, including stomach cancer, colon cancer, breast cancer, and ovarian cancer.

Scientific studies have shown that these compounds can actually shrink tumors or stop their growth.

Eating kale is like popping a multivitamin and mineral supplement in your mouth—except way better, since it’s a whole food!

Kale has large amounts of vitamin A, vitamin C, B6, manganese, calcium, copper, and potassium!

A serving of kale provides almost 200% of the daily value of vitamin A, and 100% of your recommended amount of vitamin C.

The manganese in kale is an important trace mineral that works with fatty acids in the body to produce sex hormones, maintain the nervous system, and metabolize and utilize energy from protein and carbohydrates, making it the perfect fat-burning food.

Kale’s minerals are great for bones and far better than milk or dairy products. When combined with the vitamins A and K, it is easily utilized in the body, and works to strengthen and maintain the calcium in bones and teeth.

Kale also protects your eyes with the carotenoids, lutein and zeaxanthin. These phytochemicals work to prevent cataracts, and age-related blindness.

And kale maintains your brain health as well!

Kale and other green leafy vegetables can slow age-related mental decline in Alzheimer’s by a whopping 40%!

Kale contains a unique phytochemical called indole-3-carbinol that not only protects against estrogen-related cancers (like breast and ovarian cancer), it also counteracts unhealthy chemical forms of estrogens (xenoestrogens) in our environment that contribute to cancer, infertility, impotence, (undesirable female characteristics like ‘man boobs’), weight gain and belly fat.

Kale is a dark, blue-green leafy plant with curly-edged leaves. Select kale with smaller leaves or the more tender dinosaur kale for the best taste.

Try kale chopped up and added raw to salads or smoothies (you can’t taste it, just throw in a handful), or cooked lightly with a little water, olive oil, grass fed butter, and a squeeze of lemon and garlic.

[Just a note:  frozen kale has far less vitamin K than fresh kale does.]

Here is one of my favorite ways to enjoy kale: Lightly saute`chopped kale with a little olive oil and with chopped green apples. Drizzle with some balsamic vinegar and serve with walnuts or almonds sprinkled on top.

Be sure to include this superstar on your plate on a regular basis!

Stay tuned for more superstar superfoods and recipes…

 

Till next time, stay healthy and lean!


Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

Chia, the New Superfood?

Have you seen Chia seeds in the stores?

No, I’m not talking about those funny little terra cotta animals that you smeared with little seeds until they sprouted green “hair”. Chia pets do get their sprouts from Chia seeds. 

But what do you know about Chia seeds?

Chia seeds are actually an amazing food. Chia seeds are edible and are incredibly high in omega 3 fats—even more so than flaxseeds.

Chia seeds have been around for a very long time—since the ancient Aztec and Mayan days, actually. Chia seeds were a part of the Aztec and Mayan diets and carried into battle as  an important part of their daily rations.

It was thought that only 1 tablespoon of chia seeds would sustain a person for 24 hours.

Even the Mayan and Aztec religious ceremonies had chia seeds in them. Chia seeds have been used for joint pain, skin conditions and other medical problems. Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico.

These tasty seeds are loaded with omega 3 fatty acids and also extremely high in antioxidants—way more than even blueberries!

Becuase of the high amount of antioxidants, Chia seeds have a much longer shelf lifethan flaxseeds and do not get rancid as easily. And while flaxseeds are easier to digest if ground up, Chia seeds do not need to be.

Chia provides fiber and other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc.

All that in one tiny seed!

Here is something interesting about Chia seeds–when you add water or liquid to them and let them sit for a few minutes, the seeds form a gel. This reaction also takes place in the stomach, and it slows down their absorption and keeps the blood sugar stable.

Chia is just now being studied in depth, but some studies are already out on this amazing seed–in one study from University of Toronto, researchers fed 21 diabetics either a supplement made from chia or from other grains.  In 3 months, the blood pressure in patients on Chia seeds, dropped significantly, while the other grain group's BP stayed the same.

Chia seeds are about 16 % protein, 31% healthy fats,  and 44% carbohydrates, with tons of fiber.

Most of its fat is the very healthy omega-3 fatty acid, alpha-linolenic acid, or ALA.

But keep in mind, if anyone gives you a Chia pet for Christmas as a gift, the chia seeds that came with it are not edible.

Get your chia seeds from a health food store or order online. About two servings of about 1.5 ounces a day are recommended for the best benefits.

Chia seeds are delicious sprinkled on yogurt, oatmeal, or salads. You can even eat them whole as a snack or mix them up in your favorite muffin or bread mix.

I like them best in my smoothies!

Because of its high nutritional value and its shelf life, chia is being added to a wide range of foods. It's now being added to chicken feed for eggs rich in omega-3s. Chia is also fed to chickens to help their meat contain a higher amount of omega-3s. When chia is fed to cattle, their milk becomes enriched with omega-3s.

Chia can also be added to commercially prepared infant formulas, baby foods, baked goods, nutrition bars, yogurt, and other foods.

Here’s another bonus: insects don't like chia, so it is easier to find organically grown varieties.

We will soon be hearing much more about chia and its health benefits soon!


Till next time,

Stay healthy, lean and energetic!

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.   

Her mission is to help others prevent disease and live their best life ever.    

Nutrition made Easy. Simple.Smart.Nutrition.

The Amazing Power of Herbs and Spices

In many recipes, herbs and spices are optional, but I would recommend that you add as many as you can! Every time you flavor your meals with herbs or spices you are supercharging your food without adding a single calorie!


I don’t know about you, but I like to add lots of spices and herbs to my recipes.
While many people just don’t want to bother, there are a few really good reasons to add generous amounts of herbs and spices to your favorite dishes.
In many recipes, herbs and spices are optional, but I would recommend that you add as many as you can! Every time you flavor your meals with herbs or spices you are supercharging your food without adding a single calorie!
You can change something ordinary and bland into something
truly extraordinary, by adding herbs and spices.

Did you know that herbs and spices contain some of the most potent antioxidants that you can find?

In fact, many herbs rank way higher in antioxidant activity than fruits and vegetables, which are obviously high in antioxidants too.

Herbs and spices add tons of extra flavor, and when combined with other nutrition-packed superfoods, it actually boost the their natural antioxidant and anti-inflammatory power.

In fact, the combination of certain herbs and spices with specific foods magnifies the antioxidant and nutrient value exponentially!

These spices have the highest amount of antioxidants and super-nutrients, so add them liberally to your foods:

Allspice

Basil

Cayenne or hot pepper flakes

Cloves

Cinnamon or its cousin Cassia (which is what we in the United States use)

Nutmeg

Oregano

Ginger

Marjoram

Sage

Thyme

Besides antioxidants, here are some of the other ways herbs and spices are a valuable addition to your diet:
  • Fat Burning – Herbs and spices are thermogenic, which means they naturally increase your metabolism and fat burning power, partly because they are so nutrient-dense.
  • Regulating blood sugar and controlling insulin – When your blood sugar is well controlled, you are more likely to burn fat and store fewer calories as excess weight.
  • Medicinal value – Scientific studies show that herbs and spices can actually work as well or better than some medications for certain health issues. (But check with your physician–before you quit any medications you may be on.)
  • Lowering blood sugar – cinnamon significantly reduces blood sugar levels. It also improves cholesterol and triglyceride levels. One study of people with type 2 diabetes showed that as little as two teaspoons of cinnamon reduced blood sugar similar to blood sugar medication.
  • Researchers found that the active ingredient in turmeric (curcumin) is more effective in slowing down the progression of Alzheimer’s than some medications for this condition.

Herbs and spices can also increase your feelings of satisfaction and fullness after a meal, so you eat less.

An interesting research study showed that when a person consumes an appetizer with just half a teaspoon of red pepper flakes before each meal, they eat 15% less food.
Wow!
Red pepper and all hot peppers actually speed up your metabolism and help your body burn fat as well.
Here are more health benefits of some popular herbs and spices:

Rosemary and basil are anti-inflammatory.

Cumin, turmeric and sage fight dementia.

Cayenne, coriander and cinnamon burn fat and help regulate insulin.

Lemon grass, nutmeg, bay leaves and saffron have a calming effect.

Turmeric is cancer fighting and helps prevent Alzheimer’s disease.

Oregano is antifungal and antibacterial.

Garlic, mustard seed and chicory are excellent for the heart.

Basil and thyme help your skin become soft and smooth.

Turmeric, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.

Coriander, rosemary, cayenne, allspice and black pepper help banish depression.

So next time you cook, be sure to spice it up and enjoy the fat burning antioxidants of herbs and spices!

Till next time, stay healthy and lean, and Spice it up!
Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

Amazing Energizing, Fat Burning Secrets of Coconut Oil

 

Coconuts once were considered bad for you.

It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain.

Now, coconuts have taken center stage for their nutrition value.

So the question is: Are coconuts good for you or bad for you?

Coconut is now sold in stores as coconut oil, the coconut meat itself, coconut milk and coconut water.

While all parts of the coconut contain great health benefits it's the oil that makes it a real superfood!

Coconut oil, once avoided like the plague, is now known to be very beneficial to the body. Yes, hydrogenated coconut oil is bad–as are all hydrogenated fats.

But organic, unprocessed, virgin coconut oil is a whole different story. Coconut oil has been found to have some truly unique benefits for your body and is now considered a very healthy food.

Coconut oil has been described as "the healthiest oil on earth."

What makes coconut oil so good and so unique?

Ok, so fats come in different sizes. Well actually, fat molecules come in different sizes. Fats are made up of either Long Chain Fatty Acids (LCFA), Medium Chain Fatty Acids (MCFA), or Short Chain Fatty Acids (SCFA).

The majority of fats and oils in our diets, whether they are saturated, unsaturated, or come from animals or plants, are composed of long-chain fatty acids (LCFA).

Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important.

Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. Coconut oil is composed predominately of medium-chain fatty acids (MCFA)— also known as medium-chain triglycerides (MCT). Coconut oil contains the most concentrated natural source of MCFA available in our diet.

Because our bodies process MCFA’s differently, the effects of coconut oil are distinctly different from those of other oils.

Coconut oil is actually used to help treat health issues including weight loss, skin conditions, allergies, inflammation, Alzheimer’s and dementia, and strengthening the immune system.

Scientific studies have shown that coconut oil also has anti-microbial, anti-fungal, and anti-viral properties and is effective against candida, measles, giardia, listeria, (common food-poisoning pathogens), staph, and heliobacter pylori (bacteria responsible for stomach ulcers) and is even being used to help HIV/AIDS patients.

And forget all the stuff that was once said about coconut oil and cholesterol and heart attacks!

Virgin coconut oil actually has a beneficial effect in lowering total cholesterol, triglycerides, phospholipids and low-density lipoproteins (LDL-the bad cholesterol) and so is good for the blood vessels and the heart.

And, how about this: Substituting coconut oil for other vegetable oils in your diet will help you burn fat better, lose weight and have more energy.

How is this possible? Compared to carbohydrates, medium-chain triglycerides are a better and more efficient source of quick energy. Most oils, are broken down into fatty acids that circulate through your body after you eat them, and hungry fat cells in our bodies readily store these as fat.

When you eat MCFA’s, they go straight to the liver to get immediately metabolized and processed as energy.

Wouldn’t it be nice to be able to take a pill that would shift our metabolic rate into a higher gear? Well guess what? Coconut oil does that.

Eating foods containing medium chain fatty acids is like putting high-octane fuel into your car.  Because MCFA’s go directly to the liver and converted into energy, the body gets a boost of energy. And because MCFA’s are easily absorbed by the energy-producing parts of the cells, metabolism increases. 

This burst of energy has an energizing effect on the entire body.

The fact that MCFAs digest immediately to produce energy and stimulate metabolism has led athletes to use them as a means to enhance exercise performance. 

There are several studies showing this to be true:

In one study, investigators tested the physical endurance of mice who were given MCFA’s in their daily diet against those that weren't. The study extended over a six-week period.  The mice were subjected to a swimming endurance test every other day.  They were placed in a pool of water with a constant current flow like that found in a river.  The total swimming time until exhaustion was measured. 

While at first there was little difference between the groups of mice, those fed MCFA’s quickly began to out-perform the others and continued to improve throughout the testing period.

In another study, the thermogenic (fat-burning) effect of a high-calorie diet containing 40% fat as MCFA was compared to a diet containing 40% fat as LCFA (long chain fatty acids).

The thermogenic effect of the MCFA was almost twice as high as the LCFA: 120 calories versus 66 calories.

The researchers concluded that the excess energy provided by fats in the form of MCFA does not get stored as fat, but rather would be burned. MCFA’s are popular among body builders because they help reduce carbohydrate intake, and increase energy.

MCFA’s also have muscle-sparing effects. As a result, they help build muscles while reducing fats, and this means better fat-burning metabolism for you.

Since these super fats increase metabolism, and boost energy, virgin coconut oil gets ranked at the top of the list as a fat-burning food.

Researchers are now looking into the exciting possibility of using coconut oil as a treatment not only for Alzheimer’s disease but also for Parkinson’s disease, Huntington’s disease, multiple sclerosis and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease), drug resistant epilepsy, brittle type I diabetes, and diabetes type II (insulin resistance).

The most important change you can make in your diet is to replace all the refined vegetable oils (soybean oil, corn oil, safflower oil, sunflower oil, etc.), margarine, shortening, or hydrogenated oils you may be currently using in your food preparation with coconut oil.

Coconut oil remains stable at higher heats for cooking and tastes great in most dishes. Try some in your next stir-fry! It also tastes great raw, straight from the jar.

I put coconut oil (its pretty thick at room temperature or below) on toast, in smoothies, or use in homemade mayo or salad dressing recipes.

One of my favorite healthy oil mixes is to use a combination of Udo’s Choice, grass fed butter and coconut oil when cooking. There are hundreds of ways to eat coconut oil, just give it a try!

 

 

 

 

Sources: Dr. Mary Enig, PhD, F.A.C.N., “Coconut: In support of good health in the 21st Century, http://www.coconutoil.com/coconut_oil_21st_century.htm, 2004-2007 Coconut Research Center, http://www.coconutresearchcenter.org/, 2004 Ivy, John, and Robert Portman, “The Performance Zone: Your Nutrition Action Plan for Greater Endurance and Sports Performance” (Teen Health Series), North Bergen, NJ: Basic Health Publications, Inc., 2004. Ryan, Monique, “Sports Nutrition for Endurance Athletes”, Boulder, CO: Velo Press, 2002. Dr. Joseph Mercola, “Here's the Smarter Oil Alternative I Recommend to Replace Those Other Oils in Your Kitchen", Mercola.com, 2010.

The Super Powerful Spice, Turmeric

Do you like Curry?

The rich yellow color of curry comes from a super-spice called Turmeric. Turmeric has been around forever and used in India and other countries for thousands of years as a yellow dye, for delicious spicy curry dishes, and traditional Indian Ayurvedic medicine.

But did you you know that turmeric has some of the world’s most powerful fat-burning and healing qualities of any food or spice?

It is not only a potent antioxidant, anti-inflammatory, and anti-bacterial substance but it also has other very powerful properties as well.

What is turmeric? Well, turmeric grows on a type of shrub in India and other parts of Asia. The roots are used for the turmeric and ground up to make the bright yellow powder.

The active ingredient in turmeric is something called curcumin and bright yellow part of the turmeric. This spice has medicinal properties as well as adding its pungent color and taste to many delicious dishes.

Traditional Indian medicine has used this spice as an internal cleanser, as an digestive aid, and in treatments for fevers, infections, liver and gall bladder problems as well as arthritis.

It also has fat burning properties, and has been scientifically proven to be effective for heart disease, and Alzheimer’s. In fact, Indians and Asians who eat lots of this spice in their diet are known to have some of the lowest rates of Alzheimer’s and dementia in the world.

The large amounts of powerful antioxidants fight free radicals which contribute to premature aging, disease and cancer.

Turmeric helps to stimulate the flow of bile in the gall bladder and helps to emulsify fats and so is very effective as both a digestive aid and fat-burning compound.

Studies also show it works very well to reduce the inflammation from Irritable Bowel Syndrome, Ulcerative Colitis, and Crohn’s disease as well.

Turmeric also contains strong anti-platelet substances which help prevent the blood from clotting too easily, and so is very helpful to prevent against heart attacks and strokes.

In addition, homocysteine, a chemical component which signals inflammation in the body, and is one of the primary predictors of heart attacks, is significantly lowered in the presence of curcumin. The curcumin in turmeric also lowers and reduces the oxidation of plaque on the artery walls, making it a double edged sword against heart disease and ischemic strokes.

Turmeric is also often used as a treatment for all types of osteoarthritis, rheumatoid arthritis, and for joint pain, due to anti-inflammatory properties.

Turmeric also prevents and fights cancer as well. This super spice can actually prevent cancer tumors from growing, and in those who already have cancer, turmeric will slow down the growth and spread of cancer.

In a research study done with mice injected with cancer cells, the curcumin in turmeric was proven to be more than twice as effective as the cancer drug paclitaxel (Taxol). And with far less negative side effects!

When combined with the antioxidant quercetin (found in red onions, apples and cherries) the curcumin in turmeric is also highly effective against pre-cancerous polyps in the colon. These polyps were actually reduced by 50-60%.

One of the most exciting new studies has shown turmeric’s value against Alzheimer’s. Studies of the Indian population who have a high intake of turmeric in their curry dishes show a very low incidence of Alzheimer’s and dementia in the elderly.

This is thought to be due to the fact that Alzheimer’s victims have a buildup of a certain type of plaque in the brain and turmeric is highly effective at breaking down this plaque and protecting brain health.

How to eat more Turmeric:

Yes, turmeric does exist in the prepared ‘curry’ spice, but the best way to get the highest concentrations of curcumin is to use the spice turmeric instead of curry. Curry is a combination of several spices in varying amounts, and it is hard to tell how much turmeric is in the curry powder you buy.

Turmeric is very deep yellow and can stain skin and clothing so be careful when using it. Although this spice tastes great in curries, it is much more versatile than that. Turmeric is often the yellow color in regular mustard, so if you are not a fan of curry, you can get this awesome spice by eating lots of mustard too.

It is delicious on sautéed apples, or steamed or baked cauliflower, green beans and onions, or any of your favorite veggies.

For a great, low-calorie dip, try mixing turmeric and dried onion with a little omega 3-rich mayonnaise, salt and pepper. Try it with raw veggies like cauliflower or broccoli, celery, sweet pepper, jicama or radishes.

Turmeric is also a great spice to add to dishes that feature lentils. Give salad dressings an appetizing orange-yellow hue and a little extra flavor by throwing some turmeric powder to them.

Once you start using turmeric on a regular basis, it’s fun to find new ways to use it in recipes. My favorite way to use it is to add a pinch of it to egg salad or adding to scrambled eggs or veggie omelets.

It adds a great flavor, and gives the eggs a yummy rich yellow hue.

Turmeric can also be purchased in capsules from a health food store, or you can make your own if you want to buy gelatin capsules and fill your own. The freshest, most powerful turmeric is available in bulk in natural food stores and is usuually less expensive and most potent.

If you are pregnant or nursing, check with your physician before using it; it can be a uterine stimulant. And if you have a tendency to get gallstones or bile obstructions; or have congestive heart failure, best to avoid. Because turmeric is so powerful, check with your doctor if you are taking any prescription drugs as it may interfere with the medication or the treatment.

Fuel for Top Athletic Performance

As a competitive cyclist, I am around athletes all the time.

It’s amazing to me what some of them eat, drink and fuel their bodies with before, during and after races.

The myth of ‘carb loading’ is still there, as well as attempting to fuel with sugary, chemical-laden substances before and during and after races.

Does it work? Well no, not really.

What do you eat to fuel your body properly for athletic performance?

It’s probably not what you think. Athletes and weekend warriors alike seem to always be looking for the latest powders, drink mixes, energy bars, supplements, gels, etc. to give themselves the ‘edge’ in competition.

We spend millions of dollars on ‘energy’ drinks and ‘energy’ bars each year.

While food manufacturers would like you to believe there are all kinds of performance-related nutrients in these things, it all really boils down to two ingredients: sugar and caffeine.

The rest of it is chemicals, chemically processed, and virtually useless ingredients as well as empty calories. Fueling your body with sugar and caffeine eventually leads to a decline in energy, not an increase. Sugar starts with a quick high, but it is followed by plummeting energy levels.

So, over the long run, any type of sugar used as a fuel will deplete you of energy.

In fact, any kinesiologist or chiropractor will show you how sugar dramatically reduces strength.

So where should an athlete get energy to fuel the fires to compete?

For any event lasting longer than a half hour, energy is going to have to come from a better source. Eating simple carbs like sugar, honey, corn syrup—even processed white flour as in pasta, bread, cookies, doughnuts, etc. before an event will cause a spike in blood sugar followed by a fall and loss of energy.

Simple carbs and even excessive complex carbs cause sluggishness and will hamper athletic performance in the long run.

Although many athletes still follow the ‘carb-loading’ principle, burning any type of sugar (carbs turn to sugar in the body) is not what the body needs over the long haul of an event.

Controlling the blood sugar and insulin is actually key to athletic performance.

When insulin levels are under control, the body will be more likely to burn fat for energy.

This is called ‘thermogenesis’ and any elite athlete has a body that is highly capable of this.

Why do we want to burn fat for energy? The body turns to burning fat for energy after only a short period of time in any physically demanding activity. Fat not only works for a long-term fuel for the body, it supplies a ready amount of ATP, which is the energy powerhouse for muscles.

ATP is the primary energy and strength-producing fuel within the body for muscles.

The more ATP available, the more energy your muscles have and the better you perform. Carbohydrates as an energy source only supply your muscles with 38 molecules of ATP per molecule. The difference when utilizing fat as an energy source is that a single fat molecule will produce 129 molecules of ATP!

That’s a HUGE difference!

That’s the difference between sustained energy in an athletic event and ‘bonking’. If your body has a habit of only using simple carbohydrates for energy, you will bonk after a short time.

So the difference between fueling with fat or carbohydrates comes down to the difference between a high level of athletic performance, or just being one of the pack.

Obviously the smart thing to do then, is to fuel your body with good healthy fats and protein prior to an athletic event.

How do you do this exactly? On a day-to-day basis, make sure you are supplying your body with adequate amounts of healthy protein, good fats, and complex carbohydrates (non-grain sources are the best).

Healthy fats for athletic performance are omega 3 fats with EPA and DHA in them, such as those found in grass fed meats, wild caught fish, and free-range eggs; saturated fats such as the kind you find in grass fed butter and grass fed meats; monosaturated fats such as coconut oil (full of medium chain triglycerides that provide many of the crucial metabolic constituents needed to burn fat effectively and boost energy) olive oil, avocados, and nuts.

Get protein from a high quality source to be sure you are getting the right amount of omega 3 fats, as well as the proper protein. Grass fed meat provides the best, most usable protein the body can use, along with other essential nutrients such as iron, zinc, CLA (a muscle building and fat burning nutrient), and a host of other vitamins and minerals necessary for muscles and energy.

Prior to popular beliefs, carbohydrate sources for athletes do not need to come from grain or starchy products.

In fact, in a recent experiment with a world-famous professional cycling team, wheat was removed from the training table, and healthier carbohydrate sources were substituted. The athletes found their performance, sleep and digestion improved drastically—even though the cyclists were not gluten or wheat-intolerant.

The best carbohydrate sources come from organic fresh, colorful, and antioxidant-rich vegetables and organic fruits.

So what’s the best combination of these foods for supreme athletic performance?

Well, follow these simple rules and you will find your energy levels and performance soar.

  • Two or three hours before an athletic event eat a combination of healthy fats combined with a small amount of easy-to-digest protein and carbohydrates.  Try organic free-range eggs, beef jerky, or wild caught fish; along with potatoes (white or sweet), brown rice or quinoa, and healthy fats such as grass fed butter, avocados, olive oil, coconut oil or fats from nuts.
  • Just prior to your athletic event, eat fruit such as apples, pears, oranges, berries or bananas. These complex carbohydrates are easy to digest and will give you plenty of quick energy without the bonk later.
  • During the event and also immediately afterward, avoid sports drinks and energy bars containing corn syrup, sugar, chemicals and preservatives. Refuel instead with healthier energy bars and drinks with natural lower-glycemic sweeteners like honey, maple, cane, brown rice syrup or stevia, and all-natural ingredients. Try one of USWM Good On Ya’ energy bars for superior energy and stamina.
  • Afterwards, muscles are nitrogen-poor and broken down. You need to replace the amino acids and lost nutrients with high quality animal proteins like grass fed meat, wild caught fish, free-range organic chicken and free-range eggs; as well as replenishing complex carbohydrates with organic vegetables, brown rice, or potatoes.

Try utilizing these energy rules for your athletic endeavors and you will see your performance, stamina and energy soar! Sources: Dr. Ben Lerner, “Energy Rules for Athletes” posted by Dr. Mercola, September 2005, Mercola.com. Shane Ellison, “Fat for Energy and Raw Athletic Power”, The People’s Chemist.com, 2006