The Real Super Foods
LETS THINK OLD SCHOOL
“Superfood” is a popular buzzword you’ve probably seen on health blogs, in grocery stores, and from well-meaning friends. It sort of scares us away because it seems that something is new and involved every time we turn around. Whether the latest fad is a rare fruit from the Amazon or a seed that cures every disease known to man, most superfoods build on hype, not evidence of real health benefits. HOWEVER … your grandma had it right!
Here are some foods that are MOST EXCELLENT FOR YOUR HEALTH. And they are easy. And cheap!
1. Garlic
Garlic has strong evidence to suggest it can improve circulatory health by facilitating blood flow, reducing blood pressure, and improving cholesterol levels. Garlic also provides antioxidant benefits because it supports the activity of glutathione, a powerful antioxidant. There is also evidence to suggest garlic consumption may ward off upper respiratory infections. It even has an anti-cancer effect. Including cloves of garlic in your diet is one of the healthiest habits you can have.
What you really want to know, garlic can positively impact …
- Acne, especially the big ugly ones under the chin
- Special issues in bikini area, like those ingrown things from biking!
- Bacterial infections, in the groin area, on the butt, etc.
2. Dark berries
Dark berries, including blueberries, are a rich source of anthocyanins. Anthocyanins have antioxidant properties and can reduce DNA damage related to oxidation and stress.
Older people can eat dark berries to improve memory. Though the mechanism behind this effect — increasing a growth factor called BDNF — could potentially work for young people as well, this has yet to be confirmed by dedicated studies.
What you really want to know, dark berries can positively impact …
- Eye twitching brought about by stress, deficiency in a B vitamin
- Cracks in the sides of your mouth, another deficiency in a different B vitamin
- Immunity, happiness and cardiovascular health
3. Spirulina
Spirulina is a blue-green algae with a 55–70% protein content. It is safe to supplement and provides anti-inflammatory and antioxidant effects.
Studies suggest that supplementing spirulina can increase bile acid blood levels, a characteristic of Gilbert’s Syndrome. People with Gilbert’s Syndrome are at lower risk for diabetes and obesity, as well as cardiovascular and neurological diseases. Animal research suggests spirulina may also be neuroprotective, but human studies are needed to confirm this effect.
Unfortunately, spirulina is the worst-tasting supplement on this list.
4. Leafy greens
Leafy green vegetables contain high levels of nitrate, as do beetroot. In fact, beetroot has so much nitrate that it can serve as a legitimate ergogenic aid and pre-workout supplement.
Nitrates improve blood flow by dilating blood vessels. Eating nitrate-rich vegetables daily can help lower blood pressure over time.
What you really want to know, dark greens can positively impact …
- Macular (eye) health
- Clean up and nurture the liver and cardiovascular system
- Provide iron and other plant nutrients that helps the body to deliver oxygen more efficiently, meaning better athletic performance.
YO! Did you know that Juice Plus, the Orchard, Garden, Vineyard Blend along with the Complete Protein Powder covers all of these!
Clary Sage – the oil that helps calm you down and chill out
Clary Sage Oil Uses and Benefits
Clary Sage Oil Product DescriptionEnriched with the organic chemical linalyl acetate, Clary Sage is known as one of the most relaxing, soothing, and balancing essential oils when used aromatically and internally. This herbaceous oil can be used for a variety of purposes both externally and internally. In the Middle Ages, Clary Sage was used for its benefits to the skin and has continued to be popular for its topical benefits. When applied topically, Clary Sage oil calms and soothes the skin. Clary Sage oil can also be applied to promote healthy-looking hair and scalp. If used aromatically, Clary Sage oil promotes feelings of relaxation in preparation for a restful night’s sleep.
Where to Buy Clary Sage Oil
To buy a pure and potent bottle of Clary Sage, visit the Clary Sage oil product page.
At doTERRA, we know that essential oils must be pure and potent in order to best fulfill the needs of those that use them. Too often, essential oils available for purchase contain contaminants and filler substances that weaken the essential oil’s effectivity. With a sole purpose to provide pure and potent essential oils, doTERRA ensures that their oils are free of harmful contaminants and fillers through the CPTG Certified Pure Therapeutic Grade® protocol. This protocol includes a series of rigorous tests that determine the quality of each batch of essential oils. When an essential oil batch passes through the protocol and is found potent and pure, the oils are packaged and sold. The careful testing and care of each essential oil batch allows for customers to confidently know that the doTERRA essential oils they receive are high quality and can effectively meet their needs.
Clary Sage Oil Uses and Benefits
- Hairdryers, flat irons, crimpers, and curling irons can all make your hair look glamourous, but for how long? With frequent use of a heated styling tool, hair strands can begin to break and split, making hair look damaged and unhealthy. Keep your hair looking radiant with this do-it-yourself Heat Protectant Spray infused with Clary Sage oil and Geranium oil. Clary Sage is known for its ability to promote healthy-looking hair and is a perfect essential oil to keep your strands looking stronger, longer!
- During your menstrual cycle, bring relief to your abdomen by using Clary Sage essential oil. Simply apply Clary Sage to the
needed area of your abdomen and rub for a soothing massage. The natural chemical components of Clary Sage oil are among the most soothing and calming compounds, making Clary Sage an ideal oil for a soothing abdominal massage during the menstruating time frame. - After a long day of working, running around with the kids, or studying for an exam, treat yourself to a soothing bath with Clary Sage and Lavender. This bath with essential oils will not only excite your smelling senses, it will also work to relieve stress. With both Clary Sage and Lavender containing linalyl acetate, these two oils are some of the most powerful soothing, relaxing, and calming oils available.
- Do you ever feel like you’re breathing in toxic chemicals when you use hairspray? Try this homemade Herbal Hairspray with essential oils, and avoid the thick, overpowering feeling of store bought hairspray. Using Clary Sage, Geranium, Lavender, Peppermint, and Rosemary essential oils, this effective spray will hold your hair in place while reducing unwanted chemicals and enhancing your hair’s natural beauty.
- Why linger in stress mode when you can easily experience the relaxing and calming aromatic benefits of Clary Sage essential oil. For those off days, apply one to two drops of Clary Sage to the bottom of your feet or to your pulse points. Because Clary Sage has a powerful soothing aroma, applying the oil to these areas will promote feelings of balance and relaxation.
- Want to experience soft and silky hair without buying deep hair conditioning products or getting expensive conditioning treatments? Try making your own quality All-Natural Deep Hair Conditioner with this DIY recipe. You can choose a selection of your favorite essential oils to add to this recipe; however, we highly recommend using specific essential oils for hair use, especially Clary Sage due to its natural ability to promote healthy-looking hair. With this homemade conditioner, your locks will look, feel, and smell radiant.
- All too often, people get ready for bed, exhausted, ready to sleep the moment their head hits their pillow only to find that their mind wants to stay awake. Their heads suddenly fill with to do lists, activities of the day, or maybe even philosophical questions about the universe that cause them to stay awake or toss and turn all night. Sound familiar? Don’t let your thoughts eat into crucial sleeping time. Instead, relax your mind and body by using Clary Sage oil aromatically. Apply one to two drops of Clary Sage oil to your pillow to create a relaxing environment for a restful night’s sleep.
- Enhance your shampoo and conditioner with the addition of Clary Sage. For healthy-looking hair, add three to four drops of Clary Sage essential oil to your shampoo or conditioner. This herbal addition will leave your hair smelling naturally fresh and will help provide benefits that will leave your hair looking strong and beautiful.
- Combine the best of citrus and herbs with this uplifting diffuser blend. Add two drops of Clary Sage, two drops of Grapefruit, and 4 drops of Lime essential oils to your diffuser and experience a bright and sweet aroma. The strong citrus scent of Lime will promote feelings of balance and energy while helping lift the mood, while Grapefruit will provide a clarifying effect to the mind. The subtle hints of Clary Sage essential oil will aid in soothing and relaxing. Together, these essential oils provide a mood-boosting aroma that will relax and balance the mind and body.
- Clary Sage oil contains linalyl acetate, which is a powerful chemical component that contributes greatly to the oil’s relaxing, balancing, and soothing properties when used aromatically and internally. Try experimenting with Clary Sage to see how this relaxing and balancing oil can best meet your individual and family needs.
Plant Description
Clary Sage is a biennial or perennial herb that is fast growing. In the first year of growth, the base of the plant produces medium-green, course leaves. In its second year of growth, the Clary Sage plant yields flowers from stalks with upright spikes. These flowers are either violet or white in color. Clary Sage essential oil is extracted from the flower. The Clary Sage plant grows best in full sun and well-drained soil.1
Chemistry of Clary Sage Oil
Main Chemical Components: Linalyl acetate, linalool
The main chemical components of Clary Sage oil are linalool and linalyl acetate. Linalool is a powerful constituent that can affect both the mood and the body. As mentioned by the doTERRA Science blog, a recent study shows that internal use of linalool affects the monoaminergic system of the brain.*2 When Linalool enters this system, it acts on multiple receptors. Because multiple receptors are targeted, the effects of linalool are more potent and long lasting than molecules that target only one receptor. This effect supports the brain chemistry balance in these receptors, which has the effect of reducing sad feelings.* Another study suggests that ingesting linalool by itself may facilitate the normal process of relaxation of the blood vessels.*3 Linalool used internally is also thought to promote relaxation in the body.4 In addition to linalool, linalyl acetate contains relaxing and soothing properties when used internally because enzymes in the body metabolize linalyl acetate to linalool.5 Linalyl acetate is also part of the esters group, making it one of the most relaxing, soothing, and balancing essential oils. To learn more about the chemical properties of Clary Sage, visit the doTERRA Science Blog.
Oils that Blend Well with Clary Sage Oil
Clary Sage oil blends well with citrus oils such as Lemon, Lime, and Wild Orange, as well as other essential oils like Frankincense, Cypress, Geranium, and Sandalwood essential oils for diffusion.
Cautions
Possible skin sensitivity. Keep out of reach of children. If you are pregnant, nursing, or under a doctor’s care, consult your physician. Avoid contact with eyes, inner ears, and sensitive areas.
References
Healthy Avocado Brownies with Avo Frosting
Want a smart swap for a healthier dessert? You already know avocados are nutritional powerhouses, thanks to the fiber, B vitamins, folate, and potassium they provide. But did you know you can add the savory fruit, which is packed with healthy fats, to your sweet treats, too? Watch the video to learn how to make rich, fudgy brownies from your favorite superfood.
Ingredients
Brownies
3 oz. dark chocolate (70% cacao), chopped
1 Tbsp. coconut or extra-virgin olive oil
1/2 cup raw cacao powder or unsweetened cocoa (40g)
1/2 cup almond meal (60g)
1 tsp. baking powder
1/4 tsp. sea salt
2 ripe medium avocados (about 17 oz. total), halved, pitted, flesh scooped out
1/2 cup medjool dates (about 4.5 oz.), pitted
1/4 cup coconut sugar (1.4 oz.)
1 tsp. vanilla extract
2 large eggs
Frosting
1 ripe medium avocado (about 9 oz.), halved, pitted, flesh scooped out
1/2 cup raw cacao powder or unsweetened cocoa (40g)
1/2 cup plus 1 Tbsp. maple syrup
2 tsp. vanilla extract
Generous pinch of sea salt
Preparation
1. Preheat oven to 350ºF. Line an 8-inch square baking pan with foil; grease foil (with coconut oil, olive oil cooking spray or melted unsalted butter). Bring an inch of water to a simmer over low heat in a medium saucepan. Place chocolate and oil in a medium heatproof bowl. Set bowl over saucepan. Let stand, stirring occasionally, until melted and smooth. Remove bowl from heat and let cool until just warm to the touch.
2. In a small bowl, combine cacao, almond meal, baking powder and salt; stir until well mixed.
3. Place avocados, dates, coconut sugar and vanilla in a food processor; blend until smooth. Blend in eggs. Blend in cooled chocolate mixture. Scrape down sides of processor and mix again. Add almond meal mixture; pulse until blended. Spread mixture in baking pan and bake until just set, 30 to 35 minutes (do not overbake). Let cool on a rack. When cool, cover and refrigerate for at least 1 hour or up to overnight.
4. Just before serving, make frosting: Combine all ingredients in food processor and process until smooth and thick (you should have about 1¼ cups). Spread over chilled brownies (you may have some left over; cover and refrigerate for another use). Cut and serve. Store leftover brownies in an airtight container in the refrigerator for up to 5 days.
Ironman 70.3 St. George Race Review
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Paleo and B12 Deficiency, a BIG DEAL
What’s really going on with B12. Continuing the conversation in regards to Paleo vs Vegetarian and the vital need for B12.
Plants cannot produce vitamin B12 but neither can animals, or fungi for that matter. Only certain bacteria can produce it; we can’t even synthesize it well in a lab. The soil bacteria called Rhizobia that fixes nitrogen after being taken in by plant root nodules make it. Herbivores get their B12 from eating the plants that contain those bacteria. Carnivores get their B12 by consuming herbivores. Once in the animal gut, the bacteria can proliferate and the nutrient is manufactured in the large intestine. Unfortunately, it isn’t absorbed there as such absorption takes place in the small intestine. Therefore the majority of what is made appears in animal feces, including that of insects. It then makes it way onto the external surfaces of plants and into springs and streams carrying animal excrement.
So …. it’s our hygienic world where we really wash the heck out of plants, process the crap out of water/etc, thus removing the B12. Similarly our water supplies are treated to remove bacteria. Pesticides, herbicides and other chemicals used to treat our modern mass produced produce reduces the amount of this bacteria that can grow in our soils. So the fact that whole-food plant-based diets are devoid of B12 is not based on the need to eat animal products but on good hygiene and bad farming practices.
Other comments.
-this is a vote for organic, in that bugs are allows to leave “nutrients” on the plant surfaces
-this is also a vote for organic as if you don’t WASH THE HECK out of the potato for instance, the skin will have B12 on it
-your gut flora needs to be healthy to process/absorb your nutrients
-there is a “not-small” portion of the population that genetically cannot absorb B12, they lack an intrinsic factor which causes pernicious anemia
B12 deficiency is a silent epidemic with serious consequences to your health.
In fact, reports from the USDA show B12 deficiency may be more widespread than thought, with at least 40% of the population being severely deficient in Vitamin B12.
Did you know your ability to absorb vitamin B12 gradually decreases with age?
As troubling as it sounds, it can get worse…
Combine advancing age with certain prescription medications (i.e. for heartburn) and a lack of meat in your diet (especially true for vegetarians or vegans) and you could find yourself sorely lacking vitamin B12.
So how do you know if you’re deficient?
The following symptoms are signals …
1. Dizziness
Frequent bouts of dizziness or vertigo often signal B12 stores are low. For instance, you may experience a feeling of wobbles when you get up too fast from a sitting position.
You may also feel dangerously dizzy walking up or down stairs.
2. Forgetfulness
Sure, we all get those occasional “brain farts.” However, chronic forgetfulness may indicate a deeper medical issue.
Many patients suffering B12 deficiency often jump to the conclusion they have early onset dementia or Alzheimer’s, especially in their senior years.
3. Unexplained Fatigue
Ever had a good night’s sleep followed by a day of yawning and dragging your feet?
If that constant fatigue continues for days and weeks, it may be the result of B12 deficiency.
Researchers from the Academy of Nutrition and Dietetics found those who felt zapped of energy even though they get plenty of zzzzz’s may be struggling with low B12 levels.
It’s due to a lack of red blood cell production… one of B12’s responsibilities… meaning oxygen transport to your organs is lacking, causing extreme fatigue.
4. Vision Issues
No, there isn’t something in your eye causing the spotting, blurred and double vision.
Low B12 stores can lead to vision changes and actually damaged vision. Causing even retinal damage if blood vessels in the eye become blocked.
That means you may experience light sensitivity, blurred or double vision, tracers or shadows, which all result from damage to the optic nerve.
5. Pins and Needles
It’s common to experience pins and needles if you sit cross-legged for far too long.
However, pins and needles (or the feeling of numbness) throughout the body when you haven’t compressed any part of your body, can indicate a B12 issue.
Numbness or the feeling of electric shock waves can be the result of nerve damage in B12 deficient patients. All leading back to poor red blood cell production from a lack of B12.
When you notice persistent health issues like these, you may want to consider a quality B12 supplement.
Kona Ironman Experience with Kristin Larimer
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30 Day Paleo Challenge Lecture 2
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