Archive for Nutrition – Page 2

Benefits of Potassium in Diet

Consuming higher dietary levels of potassium could result in substantially lower risks of experiencing a stroke as well as improving overall cardiovascular health and reducing the chances of developing heart disease.

Potassium Foods Image NHI

Potassium is integral to supporting proper muscle contraction and heart muscle rhythm. Deficiency of potassium can result in abnormal blood pressure, heart arrhythmia, general muscle dysfunction which includes the heart.

Most fruits and vegetables are rich in potassium. The crucial consideration is a proper potassium to sodium ratio as these two minerals are your most prevalent electrolytes.

Learn much more about the importance of electrolytes in all aspects of your life in both our NHI Nutrition classes for Certification on Tuesday nights and in our NHI Herbology classes for Certification on Wednesday nights.

Source: Potassium Intake, Stroke, and Cardiovascular Disease.

Some of the Extensive Benefits of Turmeric (Curcuma longa)

I have been growing turmeric (Curcuma longa) here in North San Diego county and frequently include the root in my cooking. When I think of Indian meals, I think of the yellow-gold tinted meals containing ample amounts turmeric root. I hope you consider as well this inexpensive spice that is quite valuable therapeutically.

Turmeric root (Curcuma longa) has a diverse array of intracellular targets throughout the body giving it great therapeutic potential. One area of particular interest is turmeric’s interaction with the inflammatory pathways of the human body. Chronic inflammation has been linked to issues of the brain, cardiovascular, nervous, endocrine systems, and musculo-skeletal systems.

The uses of turmeric as a therapeutic agent for healthy tissue, including but not limited to joint, muscle, and connective tissue functionsare linked to the polyphenols compounds known as Curcuminoids. Curcuminoids have been well studied for their synergistic effects as inhibitors of at least four inflammatory compounds in the body (, including NF-kB, COX-2, TNFa, and IL-6).

Regulating and modulating these pro-inflammatory compounds balances inflammatory pathways, impacting inflammatory load that harm tissues throughout your body. Turmeric’s polyphenols are strong antioxidants acting as free-radical scavengers, supporting several important liver enzymes of detoxification, and supporting S.O.D. anti-oxidant function. S.O.D. is only one of two anti-oxidants your body is capable of manufacturing. S.O.D. counteracts the most dangerous free radical (oxidant) in your body — the irregular oxygen free radical. Similarly, turmeric supports Reactive Oxygen Species function.

Studies suggest that combining turmeric with other high polyphenol plants and compounds improves the absorption and effectiveness of turmeric root compounds! Synergy amongst plants and plant compounds, such as with the curcumin polyphenols, can enhance the action of an herbal formula targeting multiple mechanisms of action and specific tissues.

For example,a combination of turmeric with rosemary, ginger root, devil’s claw root, boswellia, wild lettuce, Jamaican dogwood, feverfew leaf and flower, the bioflavonoids quercetin and rutin, hyaluronic acid, trans resveratrol, and formaldehyde-free black pepper to focus on targeting the multiple aspects of joint health including – modulating inflammation, supporting circulation and vascular health, addressing tissue compromise throughout your body, andmodulating the mechanisms of occasional pain would be an example of a synergistic combination.

Using turmeric root as a whole plant extract and in formulation with other herbs captures the synergy and the diverse array of molecular and tissue target that supports the great therapeutic potential of this medicinal plant.

Great Eats For Weight-Fat Loss

You’ve probably heard the tip that if you’re interested in losing weight-fat, it’s a good idea to eat slowly and chew your food at least 15-20 times before swallowing. Doing so allows your brain and body to actually sense that it’s full, instead of cramming a bunch of food down your throat only to find out 30 mins later that you’re WAY stuffed.
And for that reason (and a few others), I’m picking cherries as my #1 fruit for fat-weight loss.

With cherries, you can’t just pop 30 in your mouth in two mins like you could, and probably often do, with grapes, or blueberries, nuts, or seeds. Instead, the pits force you to eat cherries slowly, allowing your satiation sensors (like the satiety hormone CCK) to chime in and prevent you from over-indulging.

So that’s reason #1 – built in portion control.

Reason #2, and it’s a BIG one, is that cherries have the LOWEST glycemic index of all fruits, and one of the lowest glycemic indexes of any carbohydrate source-period.

Scoring at a ridiculously low 22, you can even snack on cherries in the evening without much detriment as their effect on insulin is minimal at best. Again, it’s not late-night eating that’s the problem, it’s eating the wrong foods (those that cause a substantial rise in fat-loss halting insulin) in evening hours that is.

Reason #3 is that eating a small amount of low glycemic carbohydrates within two hours of going to bed helps most people produce more serotonin. Serotonin is a feel good, feel relaxed hormone that your body secretes more at night or when it is dark and helps people fall asleep gently. When most people sleep better, they tend to eat less the next day.

So next time you’re in the mood for a sweet, satiating snack, reach for a small bowl of cherries and enjoy the goodness. Organic, dark cherries have also proven quite beneficial in treating or preventing gout and some other kidney problems. My new favorite variety is organic Rainier cherries….
Mmm mmm good 🙂