6 Natural Appetite Suppressants.pages

Transcription

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7 Natural Appetite
Suppressants You Must Use to
Finally End Dieting
© 2015 All Rights Reserved
http://DiabeteStepsRx.com
Cheryl Winter, MS RD, RN, CDE, FNP-BC
“GET Balanced, Fit & Slim” STEP-POWER® Transformation
7 Natural Appetite Suppressants
All Rights Reserved:
Copyright © 2016 – DiabeteSteps Rx® and Cheryl Winter. All rights are
reserved. You may not distribute this report in any way. You may not sell it,
or reprint any part of it without written consent from the author, except for
the inclusion of brief quotations in a review.
Disclaimer:
This E-Report is for general information only, and not to replace the advice
and guidance of a qualified healthcare specialist. Any current medical
treatments that you are receiving should not be stopped or changed without
the consent of your healthcare specialist. All individuals have different
needs and should receive individualized evaluation and management from
a qualified healthcare provider.
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“GET Balanced, Fit & Slim” STEP-POWER® Transformation
7 Natural Appetite Suppressants
Table of Contents
Sensible Supplementation…………………………………………………..….3
Whey Protein………………………………………………………………….….6
PGX…………………………………………………………………………….…8
Flaxseed…………………………………………………………………………16
Chia………………………………..……………………………………………..23
Fiber (at least 35 grams per day)……………………………………………..32
Green Tea……………………………………………………………………..…41
Gymnema………………………………………………………………………..48
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Sensible Supplementation
Herbal & Nutraceutical supplementation can provide remedies to many
health conditions, that are safer and far less risky than pharmaceutical
medications. However, “herbal and nutraceutical” remedies should be
treated with respect because they do have pharmacologic effects.
Depending on your own specific body chemistry and the particular
supplements and prescription medications that you may be taking, there is
always a potential for detrimental consequences, especially if poor-quality
supplements are chosen or if too many supplements are implemented at
the same time.
In the case of treating high blood sugar levels with herbal remedies,
starting too many at once that have the potential for blood sugar lowering,
could be too risky. Of course, working in conjunction with your healthcare
specialist, is always encouraged.
Please review these “Principles of Sensible Supplementation” before
implementing your herbal and nutraceutical supplement regimen.
Principles of Sensible Supplementation
1. Start low and go slow: when integrating supplements, try one new
supplement every few weeks or once a month. This way, you can
better observe the effect it may be having on your symptoms. If all is
going well, you can then bring in another new supplement.
Another reason to start low and go slow is if you add two or three
supplements at once and begin to experience a side effect, such as
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stomach upset, bruising, diarrhea, headache, a rash, or itchiness, for
example, you will not know which supplement is to blame. This will
cause you to stop all of the supplements in order to figure out which
one is the culprit, which will then slow down your entire progress.
2. Take supplements with food or snack (unless advised otherwise).
3. Take the lowest effective dose. If the product label or your healthcare
provider instructs you to “Take one or two capsules twice daily,” I
suggest you begin with one capsule and than increase it to twice daily
after one or two weeks, or as your symptoms improve or abate.
4. Check the expiration date before opening or purchasing. If you are in
the middle of taking a product that expires, this is not that big of a deal,
as the product may actually be fine for a short time after the expiration
date, but it is always best to check the dates before opening and avoid
purchasing products near expiration or return any products that are
near expiration.
5. Look for Lot Numbers. A lot number refers to the batch that was
produced and is a sign of quality and purity. This is also a sign that your
product has been tested for quality assurance. For example, if there is
ever a product recall due to contamination, you can refer to the lot
number to see if you need to stop taking it.
6. Only purchase quality products from a reputable source. Here are 7
reasons why:
1) Supplements, vitamins, and herbal products are NOT regulated by the
FDA.
2) Studies have found that the majority of OTC (over-the-counter) products
did not contain exactly what was listed on the label.
3) The active ingredient in OTC products may not be present in every capsule
in the quantity listed on the label so the expected benefit may not be
realized and the money spent on the product is wasted.
4) More concerning: The contaminants not listed on the label are frequently
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present. This is especially problematic for people who may have an allergy
to or may be taking another medication or supplement which interacts with
the contaminant.
5) Many of the OTC products contain cheaper, less effective ingredients,
such as cyanocobalamin instead of methylcobalamin for vitamin B12,
magnesium citrate (laxative) instead of magnesium lysly glycinate, or
calcium carbonate (chalk) instead of calcium malate.
6) In contrast, pharmaceutical-grade or prescription standard supplements
are made by professional companies which dedicate great resources to
scientific studies and continuing medical education and guarantee that
every single capsule contains all of the active ingredient and no
contaminants or allergens.
7) While at first glance, pharmaceutical-grade supplements may appear to be
more expensive than the OTCs, closer examination reveals that in actuality
they are not, since it may take multiple OTCs to equal the benefit of one
pharmaceutical-grade supplement—with the added risk of contaminants
and allergens.
Please check out my blog post:
BEWARE: Counterfeit Supplements, Over-the-Counter and Online:
http://diabetestepsrx.com/counterfeit-supplements/
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Whey Protein
The macronutrient that promotes satiety the most is protein. Compared to
carbohydrates or fat, it yields satiety more effectively. One of the protein
foods with the fastest satiety impact is whey protein that is whole and nondenatured.
The satiety peptides cholecystokinin (CCK) and glucagon-like peptide
(GLP-1), have been shown in studies to swiftly be boosted with the
consumption of whey protein before meals, consequently leading to a
decrease in food intake and increase in weight loss. In addition,
consumption of a small serving of whey protein (with no sugar added)
about 30 minutes prior to exercise has been found to sustain intense
muscle performance and increase the efficiency of muscle protein
synthesis after exercise. The body’s metabolic rate has also been shown
to be boosted for 24 hours after a pre-exercise whey meal.
Whey protein has also been show to reduce the “hunger” hormone, ghrelin.
It is also a natural ACE inhibitor (blood pressure lowering medication), so it
also helps with blood pressure regulation.
Recommended Whey Protein Products:
Whey Protein Only:
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Whey Protein Plus vitamins/minerals/antioxidants:
Combination Full-Meal Products:
Where to Purchase:
If you purchased one of our packages or programs, take advantage of
your discount through our virtual dispensary & receive FREE
Shipping on orders >$49).
Set up your FREE account here:
https://www.healthwavehq.com/welcome/diabetestepsrx
7
PGX
WHAT IS PGX®?
PGX® (PolyGlycopleX®) is a unique complex of
highly purified, water-soluble dietary fiber
developed using advanced EnviroSimplex®
technology. This technology combines these
natural compounds in a very specific ratio making
PGX® an effective weight loss aid and dietary
supplement. PGX® was invented by researchers
at InovoBiologic Inc., Calgary after many years of
extensive research. PGX® is available in a variety
of forms including capsules, soft gelatin capsules,
granules, meal replacement powders, and premeal drink mixes.
Through a special process, natural fibers are transformed to make PGX®
the most viscous and soluble fiber ever discovered. What that means is
that all the health benefits linked to soluble dietary fiber, including
stabilizing blood sugar levels, are significantly magnified with PGX®.
Detailed analysis has shown that PGX® produces a higher level of
viscosity, gel-forming properties, and expansion with water than the same
quantity of any other fiber alone.
The PGX® matrix is able to bind hundreds of times its weight in water,
resulting in a volume and viscosity 3 to 5 times greater than that of other
highly soluble fibers such as psyllium or oat beta glucan. To put this in
perspective, a small 5 gram serving of PGX® in a meal replacement
formula or on its own produces a volume and viscosity that would be equal
to as much as four bowls of oat bran. In this way, small quantities of PGX®
can be added to foods or taken as a drink before meals to have an impact
on appetite and blood sugar control equivalent to eating enormous and
impractical quantities of any other form of fiber.
Detailed clinical studies published in major medical journals and presented
at the world’s major diabetes conferences have shown PGX® to exert the
following benefits:
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* stabilizes blood sugar in the overweight and obese
* reduces appetite and promotes effective weight loss, even in the morbidly
obese
* increases the level of compounds that block the appetite and promote
satiety
* decreases the level of compounds that stimulate overeating
* reduces after-meal blood glucose levels when added to or taken with food
* reduces the GI of any food or beverage
* increases insulin sensitivity and decreases blood insulin
* improves diabetes control and dramatically reduces the need for
mediations or insulin in diabetes
* lowers cholesterol and triglycerides
PGX® REDUCES BLOOD SUGAR VOLATILITY
By using new techniques in 24-hour blood sugar monitoring, groundbreaking research conducted by Michael Lyon, MD, and others at the
Canadian Centre for Functional Medicine has shown that excessive
appetite and food cravings in overweight people are directly correlated with
rapid fluctuations in blood glucose throughout the day and night.
Furthermore, it has now been documented that by using PGX®, these
same patients can dramatically restore their body’s ability to tightly control
blood sugar levels and that this accomplishment is powerfully linked to
remarkable improvements in blood sugar control, reductions in appetite,
and safe and effective weight loss.
HOW TO USE PGX®
PGX® works best if it is used with a low-glycemic diet. The dosage of
PGX® is based on your needs. If you don’t need to lose weight and simply
want to take advantage of the ability of PGX® to stabilize blood sugar
levels, the dosage is only 750–1500 mg before meals. However, if you want
to lose weight, then the dosage needs to be at least 2500–5000 mg before
meals (start with a dosage of 750–1000 mg and work your way up to the
full dosage over the course of a couple of weeks).
PGX® is available in a variety of different forms: soft gelatin capsules, a
zero-calorie drink mix, granules to be added to food and beverages, and a
meal replacement drink mix containing un-denatured whey protein, natural
flavors, and sweeteners along with vitamins and minerals. It does not
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matter which form you use, just make sure you get the required dosage of
PGX® before each meal.
For weight loss, I like to recommend taking another dose of PGX® about
an hour after dinner to reduce nighttime eating. Be sure to drink 8 oz of
water for each 2500 mg dose. For many people, taking PGX® in soft
gelatin capsules 5–15 minutes before meals with a glass of water is the
most convenient way to use PGX®.
Detailed studies in both humans and animals have shown that PGX® is
very safe and well tolerated. There are no specific drug interactions, but it
is best to take any medication either an hour before or after taking PGX®.
RECOMMENDATIONS FOR INDIVIDUALS WITH INSULIN
RESISTANCE, PREDIABETES, or TYPE 2 DIABETES:
As the natural therapies that you are engaging in start to take effect, if you
are on any type of prescription medications, their dosages may need to be
altered and that a good working relationship with the prescribing doctor is
required. The ultimate goal is to re-establish normal blood sugar control
without drugs and prevent the development of the complications of
diabetes, including Cardiovascular Disease (CVD). CVD is the cause of
death in 55% of diabetics.
DIET
Start each meal by taking PGX® at a dosage of 2500–5000 mg. All simple,
processed, concentrated carbohydrates must be avoided. A low-glycemic
diet rich in high-fiber foods should be stressed, and sources of healthy fats
should be ingested. Low-glycemic vegetables, onions, and garlic are
particularly useful and their liberal consumption is encouraged.
DOES PGX® HAVE SIDE EFFECTS?
PGX® is a highly concentrated and highly effective form of fiber. It can take
time for your body to adjust. To avoid minor side effects, such as increased
gas, bloating, loose stools or constipation, it is best to start with small
amounts of PGX® and then gradually increase your intake as your body
adjusts. If you take PGX® consistently, and increase the dose gradually, it
is likely that you will be able to consume a highly effective dose, without
these effects, within a few days to a week. To decrease any possible side
effects, it is important to drink a large glass of water with each dose of
PGX®.
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CAN PGX® BE TAKEN WITH MY MEDICATION?
PGX® can slow the rate of absorption of food and therefore it can
theoretically do the same with medication. It is recommended that any oral
medication be taken 1 hour before PGX® and/or 2–3 hours after
consuming PGX® products. People with diabetes must monitor their blood
glucose carefully as they may need to adjust medications accordingly. As
PGX® helps control blood glucose, it may lessen the need for insulin or
other medications over time. If you are on any medication consult a health
care practitioner prior to using dietary supplements or changing your
nutritional regimen.
CAN I TAKE PGX® WITH OTHER SUPPLEMENTS?
There is no problem taking PGX® along with supplements including
essential fatty acids (EFAs) and multivitamins/multiminerals. A 21-day
double-blind, placebo-controlled human tolerance study where 10 g of
PGX® were given per day showed no statistical difference between levels
of minerals and fat- and water-soluble vitamins in the test and control
groups.
HOW FAST CAN I EXPECT TO LOSE WEIGHT?
Participants in a study who exercised and followed a 1,200 calorie/day diet
lost on average 1–2 lbs per week. This is considered healthy weight loss.
For some people weight loss is not immediate, while many people lose
more weight depending upon their consistent use of PGX® and other
lifestyle factors. PGX® makes following a calorie-restricted diet easy
because it controls appetite due to its water solubility (absorbs many times
its weight in water) and its ability to reduce and diminish cravings for
starchy and sugary foods.
It is important to differentiate between weight loss and fat loss. As fat
weighs less than muscle tissue, many people actually experience weight
gain when they begin a reducing regime. Also, for some people, the
additional water they drink with PGX® can temporarily add weight, since a
liter of water weighs 1 kg or 2.2 lbs. While fast weight loss may seem ideal,
it is important to remember that we gain weight gradually over a period of
time. Losing weight the same way is “healthy weight loss” and will help
reduce the risk of regaining the lost weight.
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HOW DO I KNOW PGX® IS WORKING?
HOW MUCH DO I HAVE TO USE TO LOSE WEIGHT?
It is recommended that you start with a lower dose of PGX® for the first 3–
7 days to see how your body adjusts to the increase in fiber intake. An
increased amount of PGX®, to its active dosage (10–15 grams per day or
2.5–5 grams per meal) will produce noticeable reductions in appetite and
cravings. Many people who have just started taking PGX® feel energized
and notice their clothes fit better even though they have not changed anything else except taking PGX® everyday.
IF PGX® IS FIBER HOW CAN I GET CONSTIPATED?
PGX® can only cause constipation if your water intake is not adequate for
the amount of PGX® you are consuming. PGX® expands to hold many
times its weight in water. You need to drink at least 250 ml (8 oz) of water
per 2.5 grams (2–3 softgels). It is also important to eat smaller amounts of
food regularly and take PGX® according to label directions. Be sure to take
in adequate fresh water – not drinks such as coffee or alcohol that can
cause you to lose water. During the day you may want to drink noncaffeinated herbal teas, vegetable juice, or diluted fruit juice (watch the
sugar content of juices). Also, be sure to take PGX® consistently. Do not
skip days and, if you are prone to constipation, take PGX® at the same
time every day
WHAT CAN I DO ABOUT GAS AND BLOATING?
Reduce the amount of PGX® you are taking and once you feel comfortable
(no gas or bloating) gradually increase the amount over a few days (3– 7
days). These side effects are temporary with most people and completely
subside after a week or more of use. You may also want to take probiotic
supplements (friendly intestinal bacteria) to enhance the health of your
gastrointestinal tract.
AFTER TAKING PGX® IS IT POSSIBLE TO STILL BE HUNGRY?
For some people, yes. One explanation is that when blood sugar has been
out of control or imbalanced for a long time, and the body has not been
using insulin properly, the brain can still send out powerful messages to
eat. When you take PGX® every day these strong messages become
weaker. The inappropriate messages to eat are no longer needed when
blood sugar becomes balanced and the brain is satisfied it will get the
glucose required to function.
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I’VE TRIED OTHER DIETS. HOW IS PGX® DIFFERENT?
PGX® isn’t a diet, but it can make any weight loss plan or diet work better.
Research has shown that people who gain weight and have difficulty losing
weight, often spend much of their day on a “blood sugar roller coaster” with
blood sugar alternately surging and plummeting, leaving them tired or
irritable and leading to frequent and unhealthy food cravings. PGX® helps
retrain your body and eliminate the blood sugar roller coaster so you don’t
crave “bad foods” and so you can better control your appetite. With PGX®
you can achieve lasting results.
HOW DOES PGX® CONTROL CRAVINGS?
Often blood sugar levels can make our bodies crave sugar and starchy
foods. Blood sugar levels rise and fall naturally, but rapid changes are
harmful and create many of the cravings we experience. When blood sugar
levels drop, our brain tells us to eat and often we look for foods with lots of
sugars, fats, and starches in order to raise sugar levels. By balancing blood
sugar levels, the brain is no longer demanding fast energy and you will be
less likely to crave food.
DOES PGX® CONTAIN GLUTEN?
PGX® softgels and PGX® granules are wheat and gluten free. PGX® meal
replacement and pre-meal drink mix products cannot be considered gluten
or wheat free.
DOES PGX® CONTAIN CAFFEINE OR OTHER STIMULANTS?
No. PGX® is a natural, non-addictive dietary supplement containing no
caffeine or other stimulants.
HOW DO I KNOW IF MY BLOOD SUGAR IS “OUT OF BALANCE”?
Your doctor can do tests to determine whether or not your blood sugar
levels are within normal range. The indicators you can see and feel yourself
include
* Cravings—especially sweets and carbohydrates
* Feeling tired and irritable for no apparent reason
* Gaining weight in spite of an unchanged diet or lifestyle
* Feeling hungry again shortly after eating.
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HOW DOES PGX® LOWER THE GLYCEMIC INDEX OF MEALS
AND WHY IS THIS IMPORTANT?
Glycemic Index (GI) is a way of indicating how fast a particular food is
turned into energy by the body. High GI foods are digested quickly and
raise blood sugar fast. Low GI foods are converted to glucose more slowly.
PGX® slows down the rate at which all food is digested, lowering aftermeal blood sugar and virtually lowering the glycemic index of any food.
Clinical studies show that high after-meal blood sugar levels are a major
factor for heart disease risk.
HOW LONG DOES A PERSON HAVE TO TAKE PGX®?
After initial weight loss goals have been achieved, a lower “maintenance”
dose of PGX® can effectively help control weight, appetite, blood sugar,
and cholesterol for life. PGX® is non-habit forming but many people find
that its effects – increased self esteem, a healthy weight, and more energy
– are quite “addictive”.
WHAT RESEARCH IS THERE TO SUPPORT THE BENEFITS
AND EFFECTIVENESS OF PGX®?
PGX® is the result of many years of intensive clinical and laboratory
research with universities from around the world and specialized research
organizations in collaboration with the Canadian Centre for Functional
Medicine. After years of research involving thousands of participants it is
clear that adding PGX® to meals can: balance blood sugar, reduce the
glycemic index of foods, restore insulin sensitivity (a key factor in weight
control), curb food cravings, and lower cholesterol levels.
IS PGX® SUITABLE FOR CHILDREN?
Yes. Half the adult dose is recommended for children 9 years of age and
older, or 1–3 softgels before each meal until the child notices a reduction in
hunger and between-meal food cravings. However, children have unique
develop-mental nutritional requirements. PGX® suppresses appetite and
you should consult a qualified health care practitioner before giving PGX®
to your child.
WHO SHOULD NOT USE PGX®?
Anyone who cannot compensate for a large water intake, such as someone
with renal disease or congestive heart failure. Anyone taking a large
number of medications that must be taken with food and/or without food,
unless advised by a health care practitioner. Anyone who has difficulty
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swallowing, including people with gastrointestinal disorders and those with
esophageal stenosis, or pre-existing bowel abnormalities, may be at risk for
esophageal or intestinal blockages or obstruction and should consult a
health care practitioner prior to use. Pregnant or lactating women should
discuss PGX® use with a health care practitioner prior to use.
Anyone under 18 years of age should discuss PGX® use with a health care
practitioner prior to use.
SOURCE: Michael T. Murray, ND. Cholesterol and Heart Health: What the Drug Companies
Won’t Tell You and Your Doctor Doesn’t Know
Where to Purchase:
If you purchased one of our packages or programs, take advantage of
your discount through our virtual dispensary & receive FREE
Shipping on orders >$49).
15
Flaxseed
Flaxseeds may be tiny, but they are
HUGE and POWERFUL in the amount
of benefits that they provide. Flaxseed
is a small oil-rich seed that is a little
larger than a sesame seed. Most
people describe its flavor as “nutty,”
since its texture is crisp and chewy.
Flaxseed is one of the richest sources
of omega-3 fats and an excellent source of fiber. Flaxseed contains plant
compounds, called lignans, that act in humans like a weak form of
estrogen. They are the riches source of lignans and this unique component
has been studied as a preventive method and treatment for heart disease,
cancers (breast, prostate, colon), diabetes, rheumatoid arthritis, kidney
disease, constipation, and symptoms of menopause.
Where Do You Buy Flaxseed?
Flaxseed is fairly prevalent in most grocery stores, as well as health food
stores and direct from manufacturers, e.g. Bob’s Red Mill’s products.
There are two different colors of flaxseed available: golden yellow and
reddish brown. When in comes to taste or nutritional value, color is of little
significance.
How Do You Store Flaxseed?
Since flaxseed is composed of “fat,” rancidity is always a possibility.
Because of the risk of rancidity, flaxseed should be stored in the refrigerator
or the freezer. In addition, you should purchase the form of flaxseed that
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makes the most sense for your lifestyle. For example, if you use ground
flaxseed often, and store it in the refrigerator for no longer than three to four
months in a tightly closed container, you should be fine. However, if you
use flaxseed rarely, purchase the whole seeds and ground them up
yourself, as you need them. Whole flaxseed has a shelf-life of up to one
year. My preference is to always purchase the “whole” flaxseed and
ground up about a week’s worth, in a coffee-grinder. It’s fast and easy
enough to do. The benefits of flaxseed are only received when grinded.
Unless you are a horse, we humans are unable to chew the seeds enough
to get the benefits that are released through grinding.
Flax oil and flax pills last six to eight weeks after opening, but always check
the expiration date. Remember that flax oil does NOT have the benefits of
fiber and lignans, therefore, I always encourage the use of flaxseed.
How Much Flax Do You Need?
There are no definite guidelines established to indicated what is needed for
disease prevention, but research seems to indicated that one to three
tablespoons of ground flax and/or flax oil per day is beneficial.
Nutritional Composition of Ground Flaxseed & Flax Oil
1 Tablespoon Ground Flaxseed:
Calories
36
Protein
1.6 grams
Fat
3.3 grams
Omega-3 fats
Fiber
1800 mg
2.2 grams
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1 Tablespoon Flax Oil:
Calories
124
Protein
0 grams
Fat
14 grams
Omega-3 fats
Fiber
8000 mg
0 grams
A Word of Caution Concerning Flax Supplements & Flax Foods
Flax Supplements:
You will most likely find flax in two different types of pill forms—- one
containing flax oil and the other containing flaxseed. While getting flax via
pills may be more convenient for some people, here are some
considerations:
* to obtain a beneficial amount of ground flax or flax oil through pills, you
may have to take several each day. For example, to obtain 8000 mg
omega-3 fats that you would get from a single tablespoon of flax oil, you
may have to take up to 14-flax oil pills.
* Pill supplements usually present only a select set of the many substances
found in whole flaxseed.
* Supplements tend to be more expensive.
Flax Foods:
Like most processed foods, choosing flax-fortified foods is also challenging,
but it is possible. If you want to determine the amount of flax in a product,
check the amount of omega-3 fatty acids the product contains per serving,
and compare it to the amount in 1 tablespoon of ground flax. For example,
if you are looking at a flax snack bar that contains 2000 mg omega-3 fatty
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acids, then the bar contains at least one tablespoon of ground flax. If flax
food products are your main source of flax, choosing foods that contain at
least one tablespoon of ground flax is a good reference. However, be sure
to read the other contents of the product, as not all are created equal. It’s
always best to prepare your own products in order to control the
wholesome ingredients.
Flax & Medications
Always understand how medications may interact with flaxseed. If you are
unsure, ask your prescriber. Usually, you will want to wait at least 30-60
minutes between your dose of flaxseed and taking a medication.
If a woman is using the drug tamoxifen for the treatment of breast cancer,
flaxseed should be avoided since lignin's in flaxseed could interfere with
the action of the tamoxifen.
Ways to Use Flaxseed
Sprinkle ground flax on or mix in:
* cereal
* salads
* soups
* yogurt
* scrambled eggs
* pancake batter (1/4 cup ground flaxseed per 1/4
cup batter)
* spaghetti sauce
* stew
When baking addd flaxseed into the batter or dough of:
* meatloaf/burgers
* muffins
* casseroles
* cookies
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* breads
* pizza crust
If you are short on shortening:
The high oil content of flaxseed makes it a reasonable substitute for
shortening. A 3:1 substitution ratio works well, e.g. three tablespoons of
ground flaxseed replaces one tablespoon of oil or shortening
As an egg substitute:
The protein content of flaxseed makes it a great egg substitute. To replace
one egg, mix one tablespoon of ground flaxseed with three tablespoons of
water and let this sit for one to two minutes. This is great for those who are
sensitive to eggs.
Recipes Using Flaxseed:
Nutty Grain-Free Breakfast Porridge:
Ingredients:
* 1 cup raw pecans
* 1/2 cup raw almonds
* 2 tablespoons flaxseeds
* 1 tablespoon chia seeds
* 2 Medjool dates, pitted
* 2 cups water
Directions:
Place all the ingredients into a high-powered blender and blend until
smooth. Pour into a medium saucepan over low heat, and cook, stirring
frequently, until thickened and warmed, about 5 minutes. Serve
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immediately with your favorite toppings (such as cinnamon, frozen
blueberries).
Serves: 4
Source: The Whole Life Nutrition Cookbook by Alissa Segersten & Tom
Malterrre
Almond-Coconut Pizza Crust:
Dry Ingredients:
2 cups blanched almond flour
1/4 cup ground golden flaxseeds
1/4 cup coconut flour
1 tablespoon Italian seasoning
1/2 teaspoon sea salt
Wet Ingredients:
1/2 cup water
2 large organic eggs
2 teaspoons extra-virgin olive oil, plus more for the pizza stone
Directions:
Preheat the oven to 375 degrees. Lightly oil a 12-inch round pizza stone
and set aside.
In a medium bowl, whisk together the dry ingredients. Add the wet
ingredients and whisk to incorporate.
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Place the dough onto the oiled pizza stone and pat into a large circle.
Sometimes it helps to oil your hands so they don’t stick to the dough while
doing this. Bake the pizza crust for 20 to 25 minutes, then add any desired
toppings and return to the oven until the toppings are cooked and heated
through, 5 to 10 minutes more.
Yield: 1 pizza crust
Source: The Whole Life Nutrition Cookbook by Alissa Segersten & Tom
Malterrre
Where to Purchase:
Try the nutrition section of your supermarket or you can purchase it here
through one of my favorite places
22
Chia Seed
What are Chia Seeds?
Chia seeds are members of the mint family.
They are tiny black and white seeds that come
from the Salvia hispanica plant, grown in
Mexico and South America. They have a long
history of use by the Mayan and Aztec cultures
for supernatural powers.
What is Chia Seeds “claim to fame?”
With the prevalence of obesity, cancer and heart disease, this
potential “superfood” when used on a daily basis, claims to help
control hunger, reduce blood glucose levels, reduce the inflammation
linked to cancer, and reduce heart health. In addition, chia seeds
have been sought out by consumers for their ability to treat wrinkles
and dry skin, boost cognition, and support bone and joint health (wellknown benefits of omega 3- fatty acids).
Clinical trials are limited for proving that chia seeds reduce heart
disease. Although three out of four clinical studies have shown
positive effects for weight loss, improved omega 3-fatty acid levels,
and reduced triglyceride and blood glucose levels, sample sizes of
these clinical trials were small and other aspects of the studies limit
the degree of generalizing the results. More research is needed to
determine if chia seeds can truly meet these claims. However,
understanding that chia seeds boost more antioxidants than
23
blueberries, and are the highest known plant source of omega-3 fatty
acids (alpha-linolenic acid [ALA]), and contain such a large amount of
health benefiting fiber, it would be negligent to not incorporate this
nutrition powerhouse into a daily diet, knowing of all the health
benefits for ALA and fiber. Chia seeds are also a high source of
energy and can be a versatile food for runners since their liquid
absorbing properties encourages a slower release of fluid, thereby
improving hydration status. This is definitely a unique, versatile and
powerful food.
What makes Chia Seeds a nutrition “powerhouse?”
A one-ounce serving (2-Tablespoons) contains:
138 calories
9 grams fat
10 grams fiber
5 grams protein
18% Daily Value for calcium
4,500 mg per ounce of alpha-linolenic acid (omega 3-fatty acids)
Chia seeds are also rich in iron, boron, magnesium, phosphorus, and
zinc. Chia seeds can theoretically help control hunger due to their
ability to swell and form a gel when combined with liquid. The chia
seed is hydrophilic (water-loving), and can thus soak up 12 times its
weight in water. Its high omega 3-fatty acid content (more than
flaxseed and salmon) makes it an excellent heart healthy food for
reducing risk of heart disease, especially when combined with other
heart-healthy practices. Chia seeds also contain 3 times the fiber of
24
that found in a slice of whole wheat bread. Chia seeds are a
complete plant protein, making it an excellent choice for those who
eat vegan and vegetarian. Chia seeds are also useful to those who
eat gluten-free or who have allergies to eggs, since its cooking
characteristics or so versatile. Chia seeds can be eaten raw, cooked
into foods, and easily added to many foods since they so easily
absorb liquid.
How do Chia Seeds taste and how are they used?
Chia seeds have a mild, nutty flavor, similar to flaxseeds. Unlike
flaxseeds, however, chia seeds can be eaten whole as well as
ground. Chia seeds go well with both sweet and savory foods and
add more crunch and texture to foods, without changing the foods
flavor. When mixed with beverages or puddings, the suspended
seeds are more for presentation (and health) than for flavor. One
popular beverage in the Mexican and Central American culture is chia
fresca, where chia seeds are mixed into lime or lemon juice, along
with added sweetener. Chia seeds can be added to any liquid to
make a chia seed gel. To make the seeds taste like orange juice,
soak them in orange juice, or to make them taste like tomato soup,
soak them in tomato soup---you get the idea.
Who should NOT eat Chia Seeds?
* People who are sensitive to mustard, oregano, thyme or sesame
seeds may also have a reaction to chia seeds, although this is rare.
* People who are on blood thinners or other heart medications should
check with their healthcare providers before eating chia seeds, due
25
to possible food/drug interactions, but no known adverse reactions
or interactions with other drugs, food, herbs or supplements have
been reported.
* There has been some evidence that high intakes of ALA may
increase risk of or worsen existing prostate cancer. The mechanism
for this is unknown, therefore, until more evidence is available, large
quantities of chia seeds and other ALA-rich foods should be avoided
in men diagnosed with prostate cancer or at high risk of prostate
cancer.
How to use Chia seeds for improved nutrition & health:
• Sprinkle the whole or ground chia seeds into hot or cold cereal,
smoothies, cottage cheese, salads, yogurts or puddings
• Make a gel to bind veggie patties, meatloaf/meatballs instead of
eggs or breadcrumbs
• Thicken soups or sauces
• Use the gel to replace or reduce oil in baked dishes or salad
dressings
• Mix ground seeds into flour for muffins, cookies and cakes
• Add to scrambled eggs to add fluffiness or to gluten-free
products, e.g. waffles, pancakes to increase fluffiness
• Substitute one tablespoon of chia seed gel (one part chia seeds
to three parts water) for one large egg in baked products
• Use the gel to displace foods, such as yogurt if you want to eat
less of that food, while also providing insoluble fibers that are
also filling (thus keeping hunger pangs more at bay)
• Mix with nut butter for a spread on toast
26
• Make an ice cream topping by making a gel with fruit juice
instead of water
How are Chia Seeds purchased and stored?
Chia seeds are usually sold in bulk 10-pound bags, but smaller
quantities are available. Thanks to their amazing antioxidant content,
chia seeds have a long-shelf life (about 3 months) and do not go
rancid as quickly as flaxseeds. They should be stored in a cool, dry
place. If the chia seeds are ground, they should be placed in a
container with a tight-fitting lid, for no more than a month, and if
storing chia seed gel, keep in the refrigerator for about two weeks.
Recipes Using Chia Seeds:
Chia Seed Gravy:
To lighten up your holiday meals, try cutting the flours and starches
from the gravy. Rather than cornstarch or flour thickening it up,
ground chia blended into broth creates a smooth and naturally
creamy sauce. Great for topping mashed potatoes, vegetables, and
roasted meat.
Ingredients:
* 2 Tablespoons avocado oil
* 1/2 medium garlic, minced
* 1 teaspoon chopped fresh herbs
* 1/4 cup white wine
* 1/2 teaspoon sea salt
* 1/4 teaspoon ground pepper
27
* 2 cups stock or broth (including dripping from meat, where
applicable)
* 4 Tablespoons ground chia (adjust to desired consistency)
Directions:
Heat a wide, deep saute pan over medium heat. Add the avocado oil
and medium onion. Cook until translucent, about 3-5 minutes. And
the minced garlic and chopped herbs. Stir for 60 seconds or until the
garlic is fragrant. Ad the wine, salt, and pepper, scraping the brown
bits from the bottom. Stir in the stock and move the heat to medium
high. Bring the mixture to a simmer and simmer for 3-5 minutes to
meld all the flavors. Remove the pan from the heat and allow to cool
5-10 minutes.
Source: Chosen Foods
Yields: 3 cups
Vanilla-Almond Chia Breakfast Pudding:
In this recipe, chia seeds are soaked in almond milk, which transforms
them into a luxurious and crazy tapioca-like pudding. Top this easy-tomake chia pudding with some fresh seasonal fruit, and you have yourself
an incredibly nourishing breakfast.
Ingredients:
* 2 cups unsweetened almond milk, homemade or store bought
* 1/2 cup chia seeds
* 1/2 teaspoon vanilla extract
28
* 1-2 tablespoons pure maple syrup or raw honey
* Seasonal fruit for topping
* Almonds or other nuts for topping
Directions:
1.
Combine almond milk, chia seeds, vanilla and sweeter in a bowl. Mix
well until combined and the mixture begins to thicken. Store covered in
the refrigerator overnight or for at least an hour.
2. Stir well before serving and add a bit of water to the pudding if it
becomes too thick. Top with fresh fruit and nuts of your choice.
Note: This recipe makes enough for two large servings, but feel free to
double this recipe and keep it in your refrigerator so that you have
breakfast for a few days in a row. It will keep refrigerated for up to 5 days.
Nutrient Content (per serving without fruit):
* 280 calories
* 7 grams fat
* 45 grams carbohydrates
* 12 mg sodium
* 29 grams fiber
* 15 grams protein
Source: www.nourishtheroots.com
29
Raw Chia-Peach Breakfast Porridge:
Ingredients:
* 2 cups almond milk
* 6 tablespoons whole chia seeds
* 1 tablespoon pure maple syrup
* 1/4 teaspoon organic vanilla powder
* 1 large peach, diced
Optional Toppings:
chopped raw almonds
diced peaches
fresh blueberries
freshly grated nutmeg
Directions:
Place the almond milk, chia seeds, maple syrup, and vanilla
powder into a 1-quart glass jar. Screw on the lid and shake
well. Let the mixture sit o the countertop for about 30 minutes,
then shake again. Transfer the jar to the refrigerator to sit
overnight, or for about 8 hours.
In the morning, shake the jar again. If you have time, it is best to
bring the porridge to room temperature before serving. Pour
the chia porridge into a serving bowl, stir in the peaches, and
serve with optional toppings if using. Store any leftover
porridge in a covered glass container in the refrigerator for up to
3 days.
30
Yield: 3 to 4 servings
Source: The Whole Life Nutrition Cookbook by Alissa Segersten &
Tom Malterrre.
Nutty Grain-Free Breakfast Porridge:
(see Flaxseed above)
Where to Purchase:
Try the nutrition section of your supermarket or you can purchase it here
through one of my favorite places
31
Fiber
Dietary fiber is plant material that is normally left undigested after passing
through the body’s digestive system. Food
sources of dietary fiber are often classified
according to whether they contain
predominantly soluble or insoluble fiber.
Plant foods usually contain a combination
of both types of fiber in varying degrees,
according to the plant's characteristics.
• Insoluble fiber, found in certain plant foods, particularly whole grains,
absorbs water throughout the digestive system, helping to promote
regular, healthy bowel movements by binding with water and forming
a gel, which allows the body’s waste to form into soft and bulky stools
which helps to efficiently rid the body of toxins. Wheat bran is a good
source of insoluble fiber. While we cannot digest the insoluble fiber in
wheat bran, it is partially digested
by beneficial bacteria in the gut,
helping to ferment them into
short-chain fatty acids that
nourish our intestines.
• Soluble fiber, found in all plant
foods, dissolves in water to form
a gel-like substance. It is readily
fermented in the colon and includes other plant components such as
lignans, oligo- and polysaccharides, resistant starches, and inulin.
Soluble fiber also promotes soft and bulky stools, delays gastric
32
emptying, and binds with bile acids, helping to lower cholesterol
levels. Foods that are considered good sources of soluble fiber
include: oat bran, guar gum, dried beans and peas, apples with skin,
seaweeds, and flaxseeds.
Lignans, a soluble fiber found in flax seeds, wheat, and legumes, are
known to possess anticancer, antibacterial, and antiviral properties.
They bind to estrogen receptors in the body, interfering with cancer
promotion and helping to regulate estrogen levels. Soluble fiber also
promotes a delay in the absorption of glucose and increases insulin
sensitivity, resulting in improved glucose metabolism, ultimately
helping to lower the risk of type 2 diabetes.
Inulin is another soluble fiber that
is not digested in the upper GI
tract. Low in calories, inulin
stimulates the growth of
beneficial bacteria, and does not
lead to a rise in serum glucose or
stimulate insulin secretion. Inulin
has been used to improve the
taste of low fat foods. Fructo-oligosaccharides (FOS) is one of the
most common examples of inulin. FOS has a sweet, pleasant flavor
and can be used to fortify foods with fiber, to improve the flavor of low
calorie foods, while improving the texture of lower fat foods. Because
these fibers stimulate the growth of beneficial bacteria, they are also
called prebiotics. Besides FOS, good sources of inulin include:
33
artichokes, garlic, leeks, onions, chicory, tofu, and other soy products,
and grains such as barley, flax, oat, and wheat.
All fruits and vegetables contain fiber, but some have more than others.
The list below focuses on the more important fiber sources. If there are less
than 2 grams of fiber in a typical serving of a fruit or vegetable, it is not
listed. At least 20-35 grams of fiber is suggested each day by the ADA
(American Dietetic Association).
BEANS
Fiber (g)/serving
Amy’s Black Bean Chili, 1 cup
13.0
Nile Spice Lentil Soup, (dehydrated) 1 container
11.0
Health Valley Vegetarian Santa Fe White Bean Chili, 1 cup
9.0
Split peas, ½ cup cooked
8.0
Lentils, ½ cup cooked
7.8
Black beans, ½ cup cooked
7.5
Health Valley Minestrone Soup, 1 cup
7.0
Progresso 3 Bean Chili with Beef, 1 cup
7.0
Kidney beans, ½ cup cooked
6.6
Lima beans, ½ cup cooked
6.6
Amy’s Indian Palak Paneer, 1 container (frozen)
6.0
34
Pinto beans, ½ cup cooked
5.5
Progresso Lentil Soup, 1 cup
5.0
Gardenburger, 1 patty (fiber depends on variety chosen)
4-5
Edamame, ½ cup cooked
3.8
Green peas, ½ cup, cooked
3.7
Hummus, ¼ cup
3.7
BREADS
La Tortilla Factory Smart and Delicious High Fiber Tortillas, 1
12.0
La Tortilla Factory Smart and Delicious Whole Wheat Tortillas,1
8.0
Mission Carb Balance Whole Wheat or plain Whole Wheat Tortillas 8.0
Orowheat High Fiber Bread, 1
6.0
Ezekiel Sprouted Whole Grain Tortillas, 1 slice
5.0
Great Harvest Caraway Rye, 1 slice
5.0
Ezekiel Sprouted Whole Grain Breads, 1 slice
3.0
GRAINS AND PASTA
Kashi 7 Whole Grain Pilaf, ½ cup
6.0
Coconut flour, 2 Tbsp
6.0
Bulgur ½ c. cooked
4.0
Macaroni, whole wheat, 1 c. cooked
4.0
Barley ½ c. cooked
3.0
Quinoa, ½ cup cooked
2.6
Buckwheat, ½ cup cooked
2.4
Brown rice ½ cup
2.0
CEREALS
35
Kashi 7 Whole Grain Nuggets, ½ cup
7.0
Wheatena, 1 cup, cooked
7.0
Post Grape Nuts, ½ cup
7.0
Post Shredded Wheat, 2 biscuits
6.0
Quaker Oat Bran Cereal, ½ c., cooked
6.0
Arrowhead Mills Bran Flakes, 1 cup
4.0
Barbara’s Breakfast O’s, 1 ¼ cups
3.0
Oats, steel cut, 3 tbsp, dry
3.0
Oats, ½ cup, cooked
2.0
CRACKERS, NUTS and SEEDS, and SNACK FOODS
Chia seeds, 1 Tbsp
6.8
WASA Lite Rye Crispbread, 2 crackers
6.0
WASA Fiber Crispbread, 2 crackers
4.0
RYVITA Sesame Rye, or Pumpkin Seeds and Oats, 2 crackers
4.0
Whole Wheat Matzos, 1
4.0
Flax seeds, 2 Tbsp., ground
4.0
Coconut (unsweetened), grated, 3Tbsp
2.4
Sesame seeds, 2 Tbsp
2.2
Lundberg Organic Sesame Tamari Rice Cakes, 1
2.0
FRUITS
Raspberries 1 cup
8.0
Blackberries, 1 cup
7.6
Pear 1 med
5.5
Strawberries, 1 ½ cups
5.0
36
Apricots, dried, ½ cup
4.8
Kiwi, 2 medium
4.5
Blueberries, 1 cup
3.5
Prunes, dried, 5
3.4
Grapefruit, 1 whole
3.2
Apple, with skin, 1 med.
3.0
Figs, fresh, 2
3.0
Banana, 1 med.
3.0
Orange, 1 med.
3.0
Peach, 1 med.
2.2
Cantaloupe, 2 cups
2.0
Cherries, 15
2.0
VEGETABLES
Artichoke, 1 med.
7.0
Acorn squash, ½ cup, baked
4.5
Brussels sprouts, 5 sprouts
3.8
Butternut squash, ½ cup, baked
3.3
Avocado, ¼ cup
2.5
Jicama, ½ cup raw
3.2
Potato, baked with skin, 1 small
3.0
Collards, ½ cup, cooked
2.8
Parsnip, ½ cup, cooked
2.8
Green beans, 1 cup, raw
2.7
Broccoli, ½ cup cooked
2.6
Yam, ½ cup, cooked
2.6
Kale, 1 cup, raw
2.6
37
Broccoli, 1 cup chopped, raw
2.4
Carrots, ½ cup, cooked
2.3
Cabbage, 1 cup chopped, raw
2.2
Spaghetti squash, 1 cup, baked
2.2
Sweet potato, baked, 1 small
2.0
Carrots, 1 whole, raw
2.0
Corn, ½ cup
2.0
Green beans, 1/2 c. cooked
2.0
Lettuce, romaine, 2 cup
2.0
The following are sample menu plans for incorporating more fiber in the
diet
Breakfast:
Kasha Whole grain Nuggets, ½ cup
7.0
¼ cup nonfat milk, yogurt, or alternative milk
½ cup strawberries
1.7
Snack
Hummus
3.7
Raw jicama, ¼ cup
1.6
Raw carrots, 1
2.0
Lunch
Ezekiel Sprouted Whole Grain Bread, 1 slice
3.0
Turkey breast
Progresso lentil soup, 1 cup
5.0
Fresh apple with skin
3.0
Snack
38
Organic nonfat or low fat plain yogurt
Flax seeds, ground, 1 Tbsp
2.0
½ cup blueberries
1.7
½ cup raspberries
4.0
Dinner
3 oz baked salmon
½ cup baked acorn squash
4.5
½ cup steamed broccoli
2.6
Tossed green salad with vinaigrette dressing and:
Romaine lettuce, 1 cup
1.0
½ cup raw cabbage
1.1
¼ cup edamame
1.9
Cherry tomatoes
1.8
2 fresh figs or 1 orange
3.0
Total
44
Breakfast
Shredded wheat, 2 biscuits
6.0
¼ cup nonfat milk, yogurt, or alternative milk
½ banana
1.5
Snack
Fresh peach
2.2
Lunch
Large green salad with vinaigrette dressing and:
Romaine lettuce, 2 cups
39
2.0
raw broccoli, ½ cup
1.2
¼ cup kidney beans
3.3
Carrot, ½
1.0
Cauliflower, raw, ½ cup
1.0
Hardboiled egg, 1
Fresh fruit salad raw
Cantaloupe, 1 cup
1.0
Strawberries, 1 ½ cups
5.0
Snack
RYVITA, sesame rye, 2 crackers
4.0
Almond butter, 1 Tbsp
Dinner
Oven roasted chicken breast
Baked yam, ½ cup
2.6
Brussels sprouts, roasted, 5
3.8
Fresh pear
5.5
Total
40
40
Green Tea
Green tea has been touted as a remedy for centuries. Tea drinking can be
traced back at least 4,000 years in China, where an emperor discovered
tea accidentally, according to legend.
Traditional Chinese medicine recommends
drinking green tea to prevent and treat a
variety of ailments, including headaches,
body aches and pains and digestive
problems. It is believed to improve immune
function, aid detoxification, boost energy
and prolong life. As we’ll see, the traditions
may be right!
Functional Components of Green Tea:
Polyphenols: Tea is a rich source of a group of phytochemical known as
polyphenols, particularly the flavonoids. Polyphenols are strong
antioxidants. They are the most abundant antioxidants in our diets, as
several thousand natural polyphenols have been identified in plants. Many
phytochemicals are responsible for an astringent taste in foods. For
example, tannins are the compounds that give tea a slightly astringent
taste, especially when it is brewed to be strong. Antioxidants protect
against the damage that can be caused by free radicals, which are
unstable molecules in the body. Antioxidants — particularly vitamins A, C,
E, and beta-carotene and the mineral selenium — are known to counteract
free radicals. The chemical structure of polyphenols contributes to their
antioxidant properties and makes them distinct from other antioxidants.
41
Polyphenols include four categories of compounds that are grouped
according to their carbon-atom “skeleton.” These four categories are
phenolic acids, flavonoids, lignans, and stilbenes. Within these categories
there are several classes of compounds.
Flavonoids: The most abundant polyphenols in our diets, flavonoids are
synthesized in substantial amounts by a variety of plants. More than 4,000
flavonoids have been identified. Flavonoids are divided into several
different groups or classes based on the degree of oxidation of the oxygen
heterocycle. The classes of flavonoids include flavones, flavonols, flavanols
(yes, there are two different flavonoids with very similar names),
isoflavones, anthocyannins, proanthocyanidins and flavanones.
Some facts about each:
• Flavones are less abundant in foods and are found primarily in sweet red
pepper and celery.
• Flavanols include catechins that are abundant in tea, red wine, and
chocolate.
• Quercetin is the primary flavonol found in fruits, vegetables (particularly
onions), and beverages.
• Isoflavones are found in soy protein and foods containing soy protein.
• Flavanones are found in oranges.
• Proanthocyanidins, which are found in apples, pears, grapes, red wine,
and tea, are the substances responsible for the astringency of food.
• Anthocyanins, the red pigments of fruits, are found in cherries, plums,
strawberries, raspberries, blackberries, grapes, and red and black
currants.
42
The polyphenols and flavonoids contained in green tea are sometimes
referred to as the catechins. The major catechins found in green tea
include at least four subgroups: epicatechine (EC), epicatechin-3-gallate
(ECG), epigallocatechin (EGC), and epigallocatechin-3-gallate (EGCG). Of
these, EGCG is the most a
bundant and has received the most attention in scientific studies, especially
for its cancer-inhibitory activity and its possible role in weight loss and
weight management.
Contents of One Cup of Green Tea
One cup of green tea contains approximately 50 mg of caffeine and 80 to
100 mg of polyphenols, depending on the
strength of the infusion and the size of the
cup. In capsule form, green tea extract
varies and may range from 100 to 750 mg
per capsule and may be standardized to
contain from 60% to 97% polyphenols.
One capsule containing 300 mg of green tea extract with 955 polyphenols,
80% catechizes and 55% EGCG is approximately equal to three cups of
green tea. The average amount of green tea consumed traditionally by
Japanese adults is about three cups per day, providing about 240 to 320
mg of polyphenols.
43
Role of Green Tea in Weight Loss & Appetite Control
Green tea and other varieties of tea can help reduce snacking and the
catechins contained in tea help inhibit the growth of fat cells, and reduce fat
storage. Because green tea also helps stabilize blood sugar levels, it is an
effective appetite suppressant. In addition, individuals who take green tea
extract have been observed to expend more energy and burn more calories
than those who do not. The dosage found to be effective in a 1999 Geneva
Switzerland study contained 50 mg of caffeine and 90 mg of EGCG in two
capsules. Dosing is two capsules with breakfast and two capsules with
lunch. One of my favorite ways to consume green tea is with “Matcha
Green Tea.” Please see this blog post for the benefits: http://
diabetestepsrx.com/matcha-green-tea/
Other Health Benefits of Green Tea Includes its Use for:
* Cardiovascular disease
* Cancer (ovarian, breast,
* Dental caries
* Bone health
* Kidney stones
* Anti-diabetic effects
* Anti-inflammatory effect/arthritis
* Immune function
* Uterine fibroids
* Xerostomia (dry mouth)
* cervical dysplasia and HPV
* cognitive impairment
* polycystic ovarian syndrome (PCOS)
44
* genital warts
* Probiotic effect
Overall Dietary Recommendations:
It has been suggested that an individual should consume three to six 8-oz
cups of tea per day, but not exceed 10 cups per day. The dosage will vary
depending on the heart risk that is focused on.
Precautions:
* Green tea should be used with caution during pregnancy and while
nursing. Caffeine crosses the placenta and has been associated with
spontaneous abortion and intrauterine growth retardation and/or low birth
weight. Greater than 400 mg/day of caffeine during pregnancy can
increase the risk of sudden infant death syndrome. Doses about 1100 mg
per day have been associated with birth defects. Infants whose nursing
mothers consume caffeine could suffer from sleep disorders.
* Children should not be given too much tea as it chelates (binds) iron.
* Bottled teas are not good sources of polyphenols
* The Natural Medicines Comprehensive Database lists the following
commonly prescribed drugs as having potential adverse interactions with
green tea: adenosine, alcohol, amphetamines, cimetidine, clozapine,
cocaine, oral contraceptives, disulfiram, ephedrine, estrogens,
fluconazole, lithium, monamine oxidase inhibitors, nicotine, quinolone
antibiotics, theophylline, verapamil and clopidogrel, ticlopidine, heparin
and warfarin.
* Some individuals are negatively affected by the small amount of caffeine
in green tea and its stimulating effect, which can lead to nervousness,
45
insomnia, dizziness, agitation, restlessness, confusion and anxiety. These
effects are more common when using higher doses of green tea. Some
individuals may also have an increase in blood pressure or heart rate,
especially if green tea is consumed in higher amounts and in those who
already have even mild hypertension.
* Allergic reactions can occur and tend to include cough, dyspnea, loss of
consciousness and asthma. Rare anaphylaxis reactions can occur to the
caffeine in green tea.
* Caffeinated green tea consumption can also increase urinary excretion of
calcium
* Another consideration is withdrawal from green tea. Although uncommon,
withdrawal symptoms have been known to occur, including anxiety,
restlessness, muscle tension, nausea and vomiting.
* Combining ephedra with caffeine can increase the risk of adverse events
including hypertension, seizures, and temporary loss of consciousness.
Where to Purchase:
OR
FROM
Herb Pharm
If you purchased a package or program, take advantage of your
discount through our virtual dispensary & receive FREE Shipping on
orders >$49).
46
AND/OR
OR
FROM
MATCHA TEA
Click link & save $3.00 off your first order from Matcha Source
(Note: “Sugar Destroyer” Matcha also contains “Gymnema Sylvestre.” See next
recommended appetite suppressant).
47
Gymnema
What is Gymnema:
Gymnema is a woody climbing shrub native to India
and Africa. The leaves have been used to make
medicine for over 2,000 years. Gymnema has a long
history of use in India’s Ayurvedic medicine. The
Hindi name, gurmar, means “destroyer of sugar.”
Health Conditions Where Gymnema is Useful
Gymnema is used for diabetes, metabolic syndrome, weight loss, and
cough. It has also been shown to lower serum cholesterol and triglyceride
levels. It is also used for malaria and as a snake bite antidote, digestive
stimulant, laxative, appetite suppressant, and diuretic.
How Does Gymnema Work for People with Diabetes?
Gymnema contains substances that decrease
the absorption of sugar from the intestine.
Gymnema may also increase the amount of
insulin in the body and increase the growth of
cells in the pancreas, which is the place in the
body where insulin is made. Gymnema also
neutralizes the taste of sugar in the mouth,
thereby reducing sugar and carb cravings.
48
This herb has been used overseas for years in diabetes medications, but
here in the United States, it can be purchased over the counter as a dietary
supplement without a prescription.
Gymnema has also been shown to be very effective in people with type 1
diabetes, resulting in a decrease in insulin requirements, blood glucose and
hemoglobin A1c levels, suggesting the restoration of insulin production
(due to its effect on potentially regenerating beta cells in the pancreas).
Gymnema for Weight Loss
* Suppresses craving for sweets and stabilizes blood sugar, therefore is a
great appetite suppressant.
How to Supplement Gymnema
Take 250 to 1,000 milligrams total per day in divided doses (500 milligrams
twice daily or 250 milligrams three times daily). The product should state it
contains 75% gymnemic acids or that it is standardized to 25 percent
gymnemic acid.
Precautions:
* Pregnancy & Breast-feeding: there is not enough reliable information
about the safety of taking gymnema in this situation, therefore avoid use.
* Diabetes: Gymnema can affect blood sugar levels in people with
diabetes. Watch for signs of low blood sugar (hypoglycemia) and monitor
your blood sugar carefully if you have diabetes and use gymnema
49
* Interactions with diabetes medications: insulin & other diabetes drugs
that can lower blood sugar: a reduction in these medications may be
needed to avoid a hypoglycemic reaction
* Interactions with herbs and supplements that also lower blood sugar:
same precautions apply with diabetes medications
* Gymnema might decrease the body’s absorption of oleic acid
Where to Purchase:
OR
FROM
Wise Woman Herbals
If you purchased a package or program, take advantage of your
discount through our virtual dispensary & receive FREE Shipping on
orders >$49).
AND/OR
FROM
MATCHA SOURCE
Click link & save $3.00 off your first order from Matcha Source
(Note: “Sugar Destroyer” Matcha contains “Gymnema Sylvestre” in Matcha Green Tea.
See previous recommended appetite suppressant).
50

6 Natural Appetite Suppressants.pages

Transcription

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