Archive for the ‘Nutrients’ Category

this post has moved here: http://www.buzznutrition.com/2014/07/31/saturated-fat-redeemed/


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Sugar Bears

Sometimes Bears say it best… Watch this quick video to learn more about sugary sodas from some adorable bears.

From the website:
“It wasn’t so bad when soft drinks were the occasional treat.
But now sugary drinks are the number one source of calories in the American diet.
With one third of America overweight and another third obese, it’s a wonder
anyone is still swallowing what the soda companies are selling.”

…don’t forget that juice is sugar too!

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Coco for Coconuts!


Talk to me for 5 minutes and you’ll learn how much i love and respect coconut oil. Like everything, some people can’t tolerate it, but for the majority of people, it’s an amazingly medicinal food.

Yes. It’s a saturated fat. No, I’m not trying to kill you. 🙂 Contrary to the mainstream message, saturated fats are not deadly, rather they’re much much healthier than polyunsaturated vegetable oils. Let’s talk more about that some time!

In the meantime, check this out:

Coconut oil can help you release weight, especially abdominal fat (“central obesity” is the most dangerous kind):

  • The fats in coconut oil are shorter than vegetable oils (called medium-chain triglycerides) so they contain fewer calories.
  • But, calories don’t matter much because they’re primarily used for energy, only minimally stored as fat deposits.
  • Promote fat burning. Fats in coconut oil are instantly metabolized to provide energy like carbohydrates, yet they don’t spike blood sugar.
  • Fat in coconut oil suppresses appetite by balancing blood sugar.
  • Aim for 3-5 tablespoons of coconut oil per day, but start slow lest you turn your bowels into a waterslide (your body needs to adjust to this increased fat intake).

Coconut oil is antimicrobial (kills bacteria, viruses and other pathogens)

  • A tablespoon of coconut oil can help shorten/prevent the common cold or flu.
  • Nursing mothers should eat coconut oil to boost levels of lauric acid in their milk. This will help strengthen baby’s immune system. Breast milk naturally contains lauric acid, in fact it’s the only other natural source of the fatty acid in nature! No wonder a coconut shell can so easily be converted into a bikini top.

Coconut oil is really easy to digest

  • People with digestive difficulty can usually absorb coconut with ease because its fat molecules are so short that they can be absorbed through the stomach and very top of the small intestine.

Coconut oil can help mitigate cravings, and even lessen addiction

  • When you’re craving a sweet, take a spoonful of coconut oil instead and wait a few minutes. The blood sugar balancing effects of coconut oil may help dull or eliminate that craving.
  • If you suffer from mild addiction, you might try downing a shot of coconut oil when the urge for a cigarette or a drink strikes you. Some people report that it helps.

It’s best to use virgin organic coconut oil. But, since it will taste like coconut, you may choose to use minimally refined coconut oil when you’re making a batch of sautĂ©ed broccoli. Be sure to get the most gently processed oil possible, because excessive processing will remove many of the healthful properties.

Cooking with coconut oil is a great idea, but you can also just eat it from the spoon. Or, since it melts at very low temperatures, put it in a shot glass with warm water and shoot it back like it’s your 21st birthday.


UPDATE on 9/3/2012:

MORE from this very well-referenced source!: http://www.greenmedinfo.com/blog/13-evidence-based-medicinal-properties-coconut-oil:

  • Fat-burning: accelerates the loss of midsection fat. Two solid, human studies show that 2 tablespoons of coconut oil per day (30 ml), in both men and women, can reduce belly fat within 1-3 months!
  • Brain-Boosting: measurable cognitive improvement in those with less severe cognitive dysfunction from Alzheimer’s.
  • Clearing Head Lice: Coconut oil combined with anise spray!
  • Healing Wounds: Coconut oil can “accelerate re-epithelialization, improve antioxidant enzyme activity, and stimulate higher collagen cross-linking within the tissue being repaired.”
  • NSAID Alternative: has anti-inflammatory, analgesic and fever-reducing properties.
  • Anti-Ulcer Activity: Coconut milk as effective as the conventional drug sucralfate
  • Anti-Fungal: “In 2004, 52 isolates of Candida species were exposed to coconut oil. The most notorious form, Candida albicans, was found to have the highest susceptibility.”
  • Hormone-regulating: Ex. reduce oxidative stress in the testes of rats, resulting in significantly higher levels of testosterone. Production of other hormones will certainly react well to lower inflammation.
  • Reducing Swollen Prostate: (in rats)
  • Improving Blood Lipids: Improves LDL:HDL ratio!
  • Fat-Soluble Nutrient Absorption: Enhances absorption of carotenoids in tomatoes
  • Bone Health: Coconut oil has been shown to reduce oxidative stress within the bone
  • Sunscreen: Can block out UV rays by 30% (but remember moderate UVB exposure is necessary for vitamin D production)

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I like to call pumpkin seeds by their spanish name of pepitas, because it’s more fun, sounds exotic and it makes me feel like tap dancing. Try it!

The best way to have pepitas is to do this (slightly time-consuming, but well worth it). Why? Because nuts and seeds contain natural compounds that stall their growth until it’s likely they’ll survive (Your pantry is not that place!) These compounds (ex. phytates) bind to minerals in the seed- and they do the same thing when incorporated into your body. You must fool them into thinking they’re safe to grow…:

  1. Soak pepitas in water overnight (on the counter top).
  2. Drain water, spread pepitas on a cookie sheet, bake at 200 degrees for a few hours (till crispy), periodically shaking the pan to unstick seeds and redistribute. Alternatively, dry till crispy in a dehydrator. 
  3. Optional addition: toss in a frying pan with tamari until seeds pop. 
  • Lots of nutrition: zinc, copper, magnesium, manganese, potassium, iron!
  • Have anti-parasitic activity.
  • Many benefits likely associated with high antioxidant levels.
  • Inhibits testosterone-induced prostate enlargement (common factor leading to benign prostatic hyperplasia)
  • Reduction of hot flashes, headaches and joint pain associated with menopause (as well as heart disease associated with fluctuations of estrogen).
  • Heart protective
  • Liver protective (ex. against Tylenol overdose)
  • Arthritis reduction
  • Insomnia & anxiety: due to their high level of tryptophan (must be munched along with a carbohydrate, such as a cracker or dried fruit).

Source: http://www.greenmedinfo.com/blog/remarkable-healing-properties-pumpkin-seed

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No big surprise here, as vitamin D is crucial to nearly everything that is happening in your body right now…

But, it seems that vitamin D deficiency can super-charge insulin resistance (a condition where the body starts to become desensitized to the hormone that shuttles sugar into body cells, and considered pre-diabetes). A recent study showed that when obesity is joined by vitamin D deficiency, insulin resistance is nearly twice as common than with regular vitamin D levels.

It’s important to get the blood test to avoid overdosing on vitamin D… too little is asking for trouble and too much can be a burden on the body and cause other vitamins (like A, K and E) to get out of whack.

If you have diabetes, or if it runs in your family, or if you are a human being, I recommend that you check your vitamin D levels!

Ask your doctor to order that blood work for you, and/or come into BuzzNutrition for a consultation- I can order a vitamin D test as well as recommend the safest, most effective food and supplements to correct a deficiency! Plus, as your neighborhood nutritionist, I have my finger on the pulse of latest research and can tell you that the recommendations for supplementation that are out there right now are far too low to make an impact on deficiency.

Source: Diabetes Care, 2012; doi:10.23371dc12-0235

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Source: mizar5.com/Make_Your_Own_Vitamin_C.html

Vitamin C is much more than just “ascorbic acid”. Citrus fruits have rutin, hesperidin, bioflavonoids, monoterpenes and limonene essential oils in their pulp and peel.

  • Use organic citrus fruits (grapefruit, tangerines, oranges, lemons, limes)- consuming concentrated pesticides is a BAD idea…
  • Cut the peels into thin strips; lay out on cheesecloth with none of the peels touching each other. Let dry for a couple of days. Alternatively dry in a dehydrator.
  • Grind in coffee grinder or VitaMix to make a powder. Add to drinks or food. Store in an airtight container in the fridge.
  • Start slow. If you take too much, you’ll get diarrhea… no one wants that. Use 1/4-1/2 teaspoon max.

*Info provided for educational purposes only!

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Excerpts from: http://nourishedmagazine.com.au/blog/articles/how-to-make-calcium-using-egg-shells

You can use any kind of egg (chicken, goose, duck), but it is best to use organic or certified organic eggs from free-range birds. If the bird does not get proper nutrients the eggshells won’t contain the nutrients we need.

One whole medium sized eggshell makes about one teaspoon of powder, which yields about 750 – 800 mgs of elemental* calcium plus other microelements, i.e. magnesium, boron, copper, iron, manganese, molybdenum, sulphur, silicon, zinc, etc. There are 27 elements in total. The composition of an eggshell is very similar to that of our bones and teeth.

1/2 teaspoon of the powder would = 400 mg calcium

Notes from BuzzNutrition:

-Calcium needs vary per person, depending on how much dairy and leafy green veggies are eaten every day

-Any calcium supplementation should be accompanied by magnesium, taken separately (calcium in the morning, magnesium at night since magnesium encourages relaxation)

-Vitamin D is required for the body to use calcium properly. Most people are deficient… come in to get your levels tested and determine the right dose for you!


How to Make Powdered Eggshells:

  1. Wash empty eggshells in warm water until all of the egg white is removed, but do not remove the membrane because it contains important nutrients for the joints which helps arthritis.
  2. Lay broken pieces out on paper towels and allow them to air dry thoroughly.
  3. Break the eggshells up into small pieces, and grind them to into a fine powder in a food processor, blender, coffee grinder, or a nut mill, or put them in a plastic bag and use a rolling pin to grind them. Please note that some blenders will not grind the eggshell into a fine enough powder. A coffee grinder works the best.
  4. Store powdered eggshells in a covered glass jar or container. Keep it in a dry place, like the kitchen cupboard.

How to take eggshell calcium (this forms calcium citrate) takes 3 hours:

  1. Put 1/2 teaspoon of powdered eggshell into a small dish (approximately 4 1/2 to 5 1/2 inches across) 1/2 teaspoon equals approximately 400 mgs of elemental calcium.
  2. Add the juice of 1/2 a lemon (freshly squeezed), and mix well it will start to bubble and foam, which is what is supposed to happen.
  3. Leave it at room temperature for 6 hours the longer you leave it the less gritty it will be, but do not leave it longer than 12 hours.
  4. It can be taken by the spoonfuls, followed by mouthfuls of water to wash it down. It is not sour tasting. In fact the taste is quite pleasant.
  5. Also take 400 mgs of magnesium citrate at the same time.

Other Eggshell Recipes here are some other ways to make eggshell calcium citrate:

# 1 Lemon Eggshell:

  1. Place one whole, clean, uncooked egg into a clean, wide-mouth jar and cover it with freshly squeezed lemon juice.
  2. Cover the jar loosely and place it in the refrigerator.
  3. A few times a day, gently agitate the jar the mixture will bubble.
  4. After 48 hours, when the bubbling stops, carefully remove the egg.
  5. The recipe says to take 1/2 teaspoon of this mixture daily, but with the added lemon 1/2 teaspoon would not equal 400 mgs of calcium, so it is hard to judge how much of the mixture to take in order to get enough calcium.

# 2 Lemon Eggshell:

  1. Fill a wide mouth jar with 3 clean, whole, uncracked eggs.
  2. Cover the eggs with freshly squeezed lemon juice it important that the lemons are very fresh or this mixture will not work right.
  3. Clove the jar tightly and place it in the refrigerator. You should start to see bubbles forming on the eggshells. That means the eggshells are being dissolved into the lemon juice. The mixture will gradually turn white.
  4. Gently agitate the jar a few minutes about 3 times a day.
  5. As soon as the bubbling stops it is ready to take. It should not take any longer than 36-48 hours. If you leave the mixture longer it will tend to get thick and the eggs will begin to absorb more of the lemon juice, or the eggs may split and leak into the mixture. Occasionally this mixture doesn’t work when the lemons are not fresh enough.
  6. Carefully remove the eggs without breaking the membrane, and use them as you would normally, i.e. in your raw egg drink. There will not be any shell left on the egg because it has been totally dissolved into the lemon juice, which is calcium citrate.
  7. Place a tight lid on the mixture that remains after the eggs have been removed, and shake it well.
  8. Take no more than one teaspoon per day initially because it can be very powerful. Start slowly. The amount may be gradually increased over time.

Bee’s note: The amount of this mixture to take is not easy to figure out. One eggshell (size is not stated) yields approximately 1,800 mgs of elemental calcium (amount that will be absorbed). Therefore 3 eggs would contain 5,400 mgs, divided by 400 mgs = approximately 13.5 doses.

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