Disease cannot flourish in an alkaline environment! An alkaline body is the best disease-preventative.
The latest trend in the health industry is alkaline diets.
You hear it everywhere; eat alkaline to reduce your body's acidity to
keep healthy and living longer or eat alkaline to beat cancer, heal
disease etc etc but what does it really mean? And how do you do it?
The First Steps
The term ''alkaline diet'' refers to a way of eating that
focuses on foods that are more alkalizing in the body, when compared to
foods that are acid forming. By reducing the amount of acid forming
foods, you give your body the ability to heal itself quicker and more
easily.
The first most important step is to gain knowledge about
which foods are acid and which are alkaline. There are hundreds of
sites (some with conflicting information) with some lovely charts and
graphs and images of which foods are the most alkaline, moderately
alkaline, least alkaline moving into which are highy acidic, moderately
acid and least acidic. A good chart will also show those that are either
neutral or moderately neutral. Knowing what foods you can consume in
greater amounts and what foods you would be best avoiding or
substituting will help you transition into an alkaline diet. Aim to
reduce and cut out between 1 - 2 food types each week until you reach a
balance of about 80% alkaline foods to 20% acid foods. There are some
people that advocate a 100% alkaline diet yet for a majority of people,
this is quite challenging to maintain and can place huge stresses upon
people to feel they are 'failing' or 'not good enough'. The whole aim of
moving to a more alkaline lifestyle is to have more energy, more
vitality, feel healthier – not to feel guilty or that you have failed.
If that is the case, slow down your transition and work at your own
pace. It has to feel right for you.
Alkaline foods are natural and whole; these include most
vegetables - especially green leafy vegetables, fruits and fermented
foods. Fermented foods include Cabbage rejuvelac (similar to saurkraut),
milk kefir, kombucha, tempeh, tamari sauce, Namu shoyu sauce, natto,
kimchi and more. Create a list of alkaline foods you enjoy most as a
reminder of what foods to consume regularly. Creating a quick reference
for alkaline foods will help keep you on track.
Some very common examples of acid forming foods are: meat,
dairy, simple carbohydrates such as breads, muffins, cookies, cakes and
alcohol.
To give you an idea on how to start altering your lifestyle
to a more alkaline one, you might, for example, in the first week,
substitute white bread with a low or no gluten bread alternative or a
rice wrap or replace white sugar with a natural sweetener such as
stevia, agave nectar, coconut nectar or yacon syrup. A few servings of
red meat per week could be replaced with fish or raw nuts such as
pecans, cashews or walnuts. Quite often, walnuts are used as meat
substitutes in raw tacos, spaghetti, lasagne and pizzas. A nice protein
substitute is quinoa grains (always use the tri coloured grains for the
full protein spectrum) Remember, the goal is to reduce consumption of
acid forming foods.
Alkaline Safety
Alkaline water is safe for children. Either using a
powder or through a water filter with alkalising ability. When
purchasing a water filter, one that also ionises and removes bacteria,
fluoride and other heavy metals is best
Using Supplements to Help
Supplements are fantastic to help with the initial
challenges many people experience in switching to a healthier lifestyle.
Consider natural supplements to help reduce acid forming food cravings.
There are some vitamin and mineral supplements that help reduce
cravings for white flour products and refined sugar foods. Activated
Vitamin B-complex supplements are full of B vitamins that stimulate the
metabolism of carbohydrates into glucose in the body, encouraging
alkaline sources of carbohydrates to feel more satisfying. Chromium
supplements also facilitate the breakdown and use of sugars for energy
in the body, reducing sugar cravings though these are best used in short
term only. Another easy way to alkalise the body quickly and
efficiently is to use an alkalising powder. There are many on the market
and not all alkalising powders are the real deal. Having been a
Naturopath for 13 years and in the Health Industry for 18 years, I have
seen some pretty dubious products come onto the market. The only
alkalising powder I use is the Sanum brand. A German isopathic product.
Isopathy is similar to homeopathy. Always consult a physician or Natural
Health Practitioner before taking dietary supplements to ensure they
are right for you.
I use Sanum Alkala Powder a lot for myself and for my
clients. I, myself would consume around 500mls of alkalised water every
day. I also recommend bringing in water kefir and milk kefir as both are
not only fabulous probiotics but they are also quite alkaline forming.
Starting the morning with a small glass of filtered ionised water with
lemon juice is one of the most alkalising things you can do for your
body. Contrary to popular belief, lemons are actually extremely
alkalising!
Alkaline Fast Facts
Alkaline water neutralises the acid build up in our
bodies, thus balancing our pH levels in our body's cells. When our pH
levels are balanced, we feel more energetic and can live fuller lives
Combine
salad ingredients, ensuring well mixed. Combine all dressing
ingredients except for bee pollen. Add dressing to the salad and mix to
combine. Sprinkle the bee pollen over the top for garnish
NEW RAW FOOD RECIPES EBOOK
We are excited to finally release our new eBook - Ravishingly Raw 38 Amazing Raw Food Recipes
by our resident naturopath Michelle Ovens. Add it to your cart for the
low price of $9.90. That's less than 30c a recipe! Some of the yummy
dishes you'll be able to make include:
With Summer here, the days are getting longer, certainly
warmer and are becoming more enticing for us to spend time outdoors. The
beginning of Summer, leading up to Christmas is a great time to really
nourish your body with alkalising foods, detoxing soups and salads and
some whole body nutrition.
There are only 45 days until Christmas! I’m sure most of
you, like me, will be frantically trying to finish off work projects,
attend numerous Christmas parties and end of year celebrations, have
last minute ‘essential’ meetings, are tying up loose ends before the
holidays and getting in all the Christmas shopping. This is the perfect
time to take stock of what you are eating and how you consume it.
Eating for a Sexy Summer Body is one of my most popular
programs and it is so very easy to do! Some of the benefits of this
program is a diminished appearance of cellulite, skin that positively
glows, sharper concentration, feeling fuller longer with less food
intake (as reported by 62% of my clients on this program) and many more.
It is really such a simple program that I loathe to call
it a program. It is basically a few minor adaptations and inclusion of
specific nutrients. Many years ago, I had the pleasure of meeting David
‘Avocado’ Wolfe who changed my life forever. I had a chance to ask him
about some of my results and what I could do improve them for my
clients. Let me tell you, David Wolfe is a lovely man who gives from the
heart.
Here is a breakdown of the top 10 tips for a summer body direct from the Eating for a Sexy Summer Body program:
1. Wakame & Dulse seaweed:Wakame
seaweed has one of the highest nutrient to calorie rations - from a
vegetarian source – of the anti inflammatory Omega -3 Essential Fatty
Acid EPA. Both wakame and dulse are great sources of the Vitamins A, B1,
B2, B3, B5, C, E, K, folate and soluble/insoluble fibre. Dulse
also has some great minerals essential for glowing skin, calm nerves
and healthy bones such as minerals like potassium, calcium, magnesium,
phosphorous, chromium, iodine and zinc and trace elements. Have a miso
soup once a day in the afternoon, around the time that you really want
to reach for a piece of chocolate and see the mood improving effects.
2. Chlorella:
Wow! I love this superfood. It contains all of the B vitamins, vitamin
C, vitamin E, beta-carotene, amino acids, magnesium, iron, trace
minerals, carbohydrates and a higher amount of protein (more than 50%)
than meat, per grams of weight. It also has a unique set of
phytonutrients. It binds to toxins and carries them out of the body. Its
high amount of protein makes it a staple for many people who do not eat
meat. (Balch, Phyllis, CNC. Prescription for Nutritional Healing.
p.65).
Chlorella is a definite on my list for this program. The
nutrients you gain from this phenomenal product cannot be found in any
other product.
3. Barley Grass Powder:
At the early stage of its growth, the barley plant is closer in
composition to vegetables than grains, hence the name 'barley grass'. Barley
grass powder thus contains very dense nutritional and healing
properties in a concentrated form that is easily assimilated by our
digestive system.
There are no known toxic effects to consuming barley grass. It also has very strong alkalizing effects on the body.
Barley grass contains very large amounts of vitamins,
minerals, amino acids, enzymes and other beneficial nutrients. These
include:
essential and non-essential amino acids
high amounts of antioxidants
high amounts of enzymes, including the antioxidant enzyme, superoxide dismutase (SOD)
high amounts of folic acid
pantothenic acid
high amounts of carotenoids, including beta carotene - apparently more than 6 times the amount of carotene in spinach
flavonoids
high amounts of vitamin B1 - apparently 30 times the
amount in cows' milk; and apparently also 4 times the amount in whole
wheat flour
vitamin B2
vitamin B6
high amounts of vitamin B12
high amounts of vitamin C - apparently nearly 7
times the amount in oranges; and apparently also more than 3 times the
amount in spinach
high amounts of calcium - apparently more than 10 times the amount in cows' milk
copper
high amounts of iron - apparently almost 5 times the amount in spinach
magnesium
manganese
phosphorus
potassium
high amounts of organic sodium - apparently more
than 25 times the amount in celery; organic sodium helps in joint health
as well as improves digestion
zinc
Barley grass is also rich in living chlorophyll. Chlorophyll has the following benefits and effects:
It is the basis of all plant life, playing a critical role in photosynthesis.
It is the first product of light, containing more light energy than any other element.
It is anti-bacterial, stopping the development and
growth of harmful bacteria. It can be used inside the body as well as
topically as a healing agent.
It rebuilds the blood. Chlorophyll is very similar in structure to blood hemoglobin.
Liquid chlorophyll gets into the bodily tissues, rejuvenating and rebuilding them.
It alleviates blood sugar problems.
It neutralizes toxins in the body.
It helps to purify the liver.
Liquid chlorophyll washes drug deposits from the body.
What barley grass and barley grass powder can do:
It helps to alkalize the body.
It helps in cell DNA repair.
Barley grass acts as a free radical scavenger, reducing the amount of free radicals in the blood.
4. Mega Hydrate: David
Wolfe introduced me to Mega Hydrate. When I first heard about this
product, I was sceptical. And then I tried it after doing my own
research. I am a true convert now! Water isn’t water until you’ve Mega
Hydrated it! Try it at least once and see the difference for yourself.
This is an excerpt directly from the Mega Hydrate website: “For over three decades, Dr. Patrick Flanagan has studied
the remote regions of the world where people live healthy active lives
past the age of 100 years. While the diets in these regions differed
dramatically, Dr. Flanagan discovered the amazing fact that the drinking
water in these regions was almost identical and came from frozen
glaciers that had melted. This water, known in some circles as "glacial
milk," displays some very distinct physical differences from the water
that most of the civilized world is drinking.
The surface tension of glacial milk is much lower.
This means that the water can be absorbed directly into the cells of the
body with much greater ease facilitating hydration and nutrient uptake.
It also means that waste materials can be removed from the cells more
easily by the same life-giving water. Dr. Flanagan also discovered that
glacial milk, or "life water," had very distinct physical properties of
viscosity, heat, and energy potential. After decades of laboratory and
field research and study, Dr. Flanagan uncovered what may be the most
important discovery about the true nature of hydration. He discovered
why the waters are so different and can hydrate the human cell so
effectively where people of these remote regions live well past 100
years of age.
For thousands of years, man has trekked to the
mountains and the sea for physical, emotional, and spiritual
replenishment. Dr. Flanagan discovered that the water from these regions
contains massive quantities of negatively-charged hydrogen ions.
Several decades ago, this fact was confirmed by other scientists.
Negatively-charged ions have proven to be highly beneficial to the human
organism”.
When you do your workouts or whatever exercise it is that
you choose to do, try it with Mega Hydrate. Your body cells feel more
alive, more vibrant.
5. Dry Skin Brushing:not only does
this quick and easy before shower treatment assist the lymphatic system
to work more efficiently, it also helps your skin to feel soft and
silky. Just what you desire for summer. After you shower, apply some raw
virgin coconut oil to your body to add a dewy glowing look to your
skin.
Your skin is your largest organ and many toxins are released
through it every day. All you need is around 5 minutes before a shower
while the skin is dry. It is even safe to do while pregnant. By
assisting with the detoxification processes, you ease the burden on the
liver and kidneys, you boost your body’s natural immunity, skin brushing
helps with dispersing cellulite as well as reducing swelling and fluid
retention. The lymph ‘pulses’ much slower than your heart rate. I’ve
seen figures quoted from every second to every 7 seconds. Brushing in
circular motions from the extremities to your heart in slow soft
movements gives the best results.
6. Once a week lymphatic massage:this
one is a delight for most people. Many years ago, I was a Sports
Massage Therapist and OH&S Compensation Claims & Injury
Assessor. I used to perform lymphatic massages regularly and I found
that far and above any other massage therapy I used to do, this one
always had the most clients falling asleep on me! I believe it was the
combination of the slow gentle movements, the soft music and the
essential oils being burned.
7. Ginger: Ginger is fantastic for circulation.
Adding ginger to juices, as a tea or simply chewing in a small sliver
has great health benefits.
8. Asparagus:a fantastic vegetable
to eat fresh as it contains a high amount of potassium – a mineral well
known for its ability to reduce belly fat. When consuming potassium,
keep in mind its antagonist is sodium and when you disrupt the balance,
you disrupt the body’s homeostasis. Approximately 1 cup of fresh
asparagus is equivalent to 288mg of potassium. Also, 1 cup of asparagus
has only 40 calories!
9. Red Papaya: Papaya is rich in enzymes called
papain and chymopapain which helps with the digestion, in particularly
it breaks down the proteins from the food we eat into amino acids. The
latest research shows that amino acids are present in every single cell
of the 73 trillion or so cells in our body, they are necessary for every
chemical/enzymatic reaction as well as for our mental and physical
health. As we age we produce less of the digestive enzymes in our
stomach and pancreas, which leads to ineffective digestion of proteins.
Due to this we end up with excess amount of undigested protein, which
leads to overgrowth of the bad bacteria in our gastrointestinal system
and not enough of amino acids to perform all important chemical
reactions. There is one other little beauty tip that I love about
papaya: if you smash 1-2 tablespoons of papaya flesh and spread it on
your face, leave it for about 3-5 minutes or sooner if you feel tingling
and then wash off, your skin will GLOW! Add a good quality natural
moisturiser or raw virgin coconut oil after.
10. Avocados:apart from the myriad
of phenomenal nutrient and health benefits of avocados, one not well
known benefit is that avocados increase nutrient absorption! A study
suggests that, when participants ate salad included avocados, they
absorbed five times the amount of carotenoids (a group of nutrients that
includes beta carotene and lycopene) than those who do not include
avocados. Grab yourself an avo.
A Sexy and Healthy Summer body doesn’t need to be hard.
By altering a couple lifestyle habits, adding in one or 2 nutrients and
supplements, you can radically change the energy and vibration of your
body.
One of the quick and easy salad recipes from the program is the Nutrient Detox Salad (please source organic ingredients where possible)
1 ripe avocado diced
1 ripe beefsteak tomato diced
6 Cos lettuce leaves shredded
2 large pinches of wakame previously soaked and
drained (keep the water later to add to the cup of miso soup for the
afternoon pick me up drink)
up to 1 bunch asparagus sliced
Dressing:
2 tablespoons tamari
1 tablespoon light miso paste
1 tablespoon raw dark unfiltered agave nectar
water added for desired consistency (I personally prefer a thick dressing)
There is a lot of research coming out showing that the recent ideas about the dangers of saturated fats and the need for low-fat diets have actually contributed to the prevalence of obesity, diabetes and other diet-related health problems. An article on NaturalNews.com the other day talks about a heart surgeon openly admitting that low-fat diets recommended for years by mainstream medicine actually cause heart disease and that consuming healthy fats (including saturated fats) is vital for good health.
Mike Adams from Natural News has written many articles about this over the past few years. In "The Great Fat Debate - Why Virgin Coconut Oil is best" (2009) he talks about the origin of much of the confusion over fats and that coconut oil - being made up of two-thirds medium-chain fatty acids - helps us lose weight, reduce cholesterol, improve diabetic conditions and lower the risk of heart disease.
In another article, he compiles a list of expert research findings on the role of the essential fatty acid Omega-3 in preventing diseases of inflammation.
Essential fatty acids are those fats that the body cannot produce on its own. Your body gets these fatty acids directly from food. There are only two EFAs: alpha-linolenic acid, an omega-3 fatty acid, and linoleic acid, an omega-6 fatty acid.
Almost all the polyunsaturated fat in the human diet is from EFA. Some of the food sources of omega-3 and omega-6 fatty acids are fish and shellfish, flaxseed (linseed), hemp oil, hemp nuts, soya oil, canola (rapeseed) oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are important for enzymatic pathways required to metabolize long-chain polyunsaturated fatty acids (PUFAs). Low plasma concentrations of DHA is associated with depression and suicide.
To Optimise your omega 3 essential fatty acid levels on a vegetarian diet -
Have a daily intake of nuts, seeds and their omega 3 6 9 oils.
Include good sources of the nutrients which aid essential fat conversion – zinc, magnesium, calcium, biotin and vitamins B6, B3 and C.
Avoid things that inhibit conversion; alcohol, trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and copper.
Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing and grain fed livestock we tend to have a much greater intake of omega 6 to 3 fats in our diets. This imbalance can lead to the conversion enzymes getting used up for omega 6, restricting omega 3 conversion. The ideal balance is around 3 to 4 parts omega 6 to one of omega 3.
Buy your seed oils cold-pressed and from the fridge in your health shop. Also buy in small quantities so it remains fresh. At home store them in the fridge and use them cold. If heating oils use butter, ghee or even better coconut oil.
Some people may have less of the conversion enzymes and may need to be strict with the above nutrient supporters and inhibitors. These people include those with atopic allergies (asthma, eczema and hay fever which run in the family) and those with diabetics.
Increase your algae intake when planning a pregnancy, pregnant or breast-feeding.
Have an essential fatty acid test to determine your specific needs and if your diet is meeting these.
Do you need oily fish?
If you optimise your intake of essential fats, and their conversion, the majority of people can achieve good health without fish. Oily fish also has a number of drawbacks in addition to the ethical considerations such as the overfishing of our oceans. The seas are increasingly polluted and unacceptable levels of toxicity such as dioxins and PCP’s as well as mercury have often been found in fish destined for the food chain. Farmed fish is also not the answer as this unnatural method of rearing fish not only relies on a processed diet which may not convert to the same nutrients in the fish, but also requires the uses of antibiotics and other harmful agents to prevent the spread of disease.
Algae sourced DHA supplementation is however recommended in pregnancy as studies have shown lower levels in babies born to vegan mothers. Finally if you have a health condition such as diabetes or atopic allergies or even if you are mildy stressed you may be limited in your ability to convert your own fats so you'll need to consider an algae based DHA EPA supplement such as Klamath Lake blue green algae.
½ cup desiccated coconut food dyes (optional – not raw)
Method
Combine all ingredients except food dyes until smooth.
Divide the mixture into 3 bowls and add a few drops of food dye to each bowl to give pink, green and yellow eggs. Start off with a little dye and gradually build up until you reach the desired color. If desired add a little peppermint essence to the green egg mixture for a mint flavoured egg.
Place in fridge to set but still pliable Roll into egg shapes and place back in fridge
Whether children should be immunised (with pharmaceutical concoctions) is a hotly debated subject. Recently a family member was so upset with our decision to not traditionally immunise Bodhi (our 5 month old baby boy) that they won't speak to me anymore. They believe that we are being very irresponsible and are putting his life at risk. The divide between pro-immunisation and anti-immunisation camps can run deep.
While I don't doubt that vaccinations can reduce certain diseases in the population, Runi and I have serious concerns about their safety and effectiveness and have chosen build Bodhi's immunity naturally.
An enlightened doctor I know said that governments are only interested in vaccinating the "herd" to be seen to be preventing outbreaks of polio, measles etc, however, they are not interested in reporting many of the documented and suspected side effects of immunisations including autism, narcolepsy, seizures, brain inflammation, mitochondrial dysfunction to name but a few.
In addition to this, an uncontrolled survey in Germany of 10,598 participants showed that unvaccinated children are far less affected by common diseases (including allergies, hay fever, asthma/chronic bronchitis, neurodermatitis (itchy skin), Otitis media (middle ear infections), Sinusitis, Herpes, Warts, Polyps and fungal infections) than vaccinated children. http://www.vaccineinjury.info/vaccinations-in-general/health-unvaccinated-children/survey-results-illnesses.html
Is it possible that vaccines are disrupting and compromising our children's delicate immune systems and are causing a whole host of other health problems and is there another way to protect children from potentially dangerous childhood diseases?
Runi and I have chosen to boost Bodhi's immune system naturally. My personal experience is that a properly functioning immune system can ward off most disease or lessen the intensity and duration of disease when it strikes.
So how can you immunise your children and yourself naturally? Here is what we are doing:
1/ When pregnant eat an excellent organic whole food, high raw diet. (Please note that I am not advocating a vegan or even a vegetarian diet unless that works for you). Make sure you are getting enough folic acid (B9) vitamin B12, iron, calcium, zinc, vitamin D and essential fatty acids in particular. We chose to supplement all of these key nutrients just to be on the safe side.
2/ Breast milk - Once baby is born, breastfeed him/her to full-term. Ideally three years or more. This is undoubtedly the safest immunisation available, especially if your diet is alive and high in the important nutrients.
3/ Homeopathic immunisation - We chose to immunise Bodhi homeopathically. It is non-toxic and safe and according to an Australian study effective.
4/ Whole Food - Once eating only offer children fresh whole organic foods with a high percentage (70% or more) raw. Food can be medicine or poison: steer clear of all refined products including sugar, wheat, pasta, most bread, commercial pasteurised dairy and oils. Include LOTS of leafy greens, green juices and green smoothies. Leafy greens are perhaps the most medicinal foods on the planet. I highly recommend getting in a good juicer like an Oscar and a good blender like the Semak Vitacrush. This is not an expense; it is an investment in your family's health.
If you are lucky enough to start your child early you will be creating a very positive food imprint for them. Studies have shown that when stressed, adults often revert back to types of food they were fed when upset as an infant. Imagine going for greens when you feel stressed instead of cake, bread, chips, "bad" chocolate or other common comfort foods!
We have already mixed green juice and green smoothie with breast milk and given Bodhi a taste of what is coming and he seems to like it.
5/ Superfoods and supplements - Here are key the nutrients your child will require. We will be supplementing Bodhi with the following:
- Vitamin B12 for healthy red blood cells, a good nervous system and good growth and development (especially important for vegans)
- Vitamin D (in winter or sunless conditions only) - Very important for the immune system and bone development
- The essential fatty acids DHA and EPA for brain and eye development. If you are not vegetarian Krill Oil is one of the best sources. One of the best plant based sources of DHA and EPA is marine phytoplankton such as Oceans Alive. Another source of non-animal DHA is micro algae including spirulina, chlorella and AFA algae such as E3. Chia seeds and hemp nuts are high in other essential fatty acids but not DHA or EPA . The great news is that most of these ingredients can be put into a child's smoothie or juice without them even noticing.
6/ Sunshine - we take Bodhi out in the sun (often naked) most days to make sure he is getting enough vitamin D. Breast milk is very low in Vitamin D and most breast fed babies are deficient in this very important vitamin. Obviously we take him out when it is not too hot so he doesn't get burnt!
7/ Earthing - for the Earths negatively charged electrons (which help reduce inflammation and free radical damage) and electro-magnetic radiation protection. Bodhi gets plenty of Earthing when I carry him for morning and evening barefoot walks as well as dips in the river and ocean. In the evening he sleeps on an Earthing Bed Pad which we have wrapped around his cot mattress.
As you can see from these photos, Bodhi is a picture of health and I am confident in our decision, to not vaccinate and build his immune system naturally.
Having said that, I am in no way offering this information as prescription or medical advice. It is simply what Runi and I are choosing to do. I also didn’t vaccinate my first two children who are both grown up now. I recommend that you do your own research and make your own decisions.
If you are interested in finding out why vaccines are potentially dangerous and what the government and doctors are not telling you, Dr Mercola's website is a good place to begin)
Also I highly recommend the documentary ‘The Greater Good” You can watch the trailer here.
There can be times no matter how well you are eating you may find yourself coming up short in important nutrients. I recommend getting regular comprehensive blood tests (once or twice a year) so you can make informed choices with your food, superfoods and supplements. While I always try to balance nutritional deficiencies with whole foods and super foods there are times I will use supplements if need be.
Mineral deficiencies
The body needs various minerals for health. Inadequate diet and poor soils can lead to mineral deficiency, or at least to insufficient minerals in both humans and plants. Iron - Iron is another mineral needed by our bodies. It is a part of all cells and does many things in our bodies. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anaemia. Iron also helps our muscles store and use oxygen.
Iron is a part of many enzymes and is used in many cell functions. Enzymes help our bodies digest foods and also help with many other important reactions that occur within our bodies. When our bodies don’t have enough iron, many parts of our bodies are affected.
Iron deficiency is the most common nutritional deficiency and the leading cause of anaemia in the United States. This dispels the myth that anaemia is caused by a lack of animal protein as the USA is one of the top 6 meat eating (per capita) nations in the world.
While the iron in red meat in particular is more readily absorbed by the human body than the iron in plants you can still get a good dose of iron by supplementing with spirulina, AFA algae, leafy greens, and prunes to name a few high iron non-animal sources.
Zinc - The mineral zinc is present in every part of the body and has a wide range of functions. It helps with the healing of wounds and is a vital component of many enzyme reactions. Zinc is vital for the healthy working of many of the body's systems. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection.
At least 1/3 of the worlds population is at risk of Zinc deficiency. This varies from country to country.
Signs of zinc deficiency include hair loss, skin lesions, diarrhoea, and wasting of body tissues. It is rarely recognised that lack of zinc can contribute to acne. Eyesight, taste, smell and memory are also connected with zinc. A deficiency in zinc can cause malfunctions of these organs and functions.
One easily recognized sign which may be caused by zinc deficiency is white spots, bands, or lines on fingernails (leukonychia)
One of the highest non-animal sources of zinc are pepita’s (pumpkin seeds)
Iodine is needed by the thyroid gland for healthy functioning. Lack of iodine can lead to goitre, a swollen neck due to a swollen thyroid gland. However, iodine deficiency is much less common in industrialized nations due to the addition of iodine to table salt which is something we do not recommend ingesting due to toxic aluminium anti-caking agents which are also routinely added to table salt. Instead we recommend eating plenty of sea vegetables which are high in very iodine and a whole host of other important mineral and trace minerals.
Magnesium is a trace mineral needed by the body for such things as enzyme activity. Magnesium deficiency can cause nervous system irritability, widening of blood vessels (vasodilation), convulsions, tremor, depression and psychotic behaviour. Green vegetables, nuts, grains and cacao are good sources of magnesium.
Calcium is one of the most abundant minerals in the human body, calcium accounts for approximately 1.5% of total body weight. Bones and teeth house 99% of the calcium in the body, while the remaining 1% is distributed in other areas. In recent years, consumers have been bombarded with public health messages encouraging the consumption of foods rich in calcium. These messages are supposedly aimed at preventing osteoporosis, a disease characterized by brittle and porous bones that now affects more than 20 million individuals in the United States, however, they too often are promoted by powerful dairy industry lobby groups who have their own agendas.
While osteoporosis can be caused by too little dietary calcium there are possibly other causes which include: an acidic processed diet with will leach calcium from the bones to balance blood ph.
Hypochlorhydria, a condition characterized by insufficient secretion of stomach acid, affects many people and is especially common in the elderly. Lack of stomach acid impairs the absorption of calcium and may lead to poor calcium status.
Adequate intake of vitamin D is necessary for the absorption and utilization of calcium. As a result, vitamin D deficiency may also be implicated in a calcium deficiency.
High intakes of sodium, caffeine, or protein cause an increase in the urinary excretion of calcium.
Chromium deficiency is generally caused by an impaired glucose tolerance, elevated serum cholesterol, or triglyceride levels.
Deficiency of this nutrient have been estimated as high as 35 to 40 percent in the American population, more than any other country, because of the low levels of chromium in the soil and the loss of this nutrient from refined foods; specifically sugar and flour.
Chromium is only needed by the human body in small amounts, but it is very difficult to obtain. Impaired glucose tolerance appears to be an immediate stage in both the history and the development of diabetes.
However, a deficiency of this nutrient can go undetected for years, primarily because there have not been any widespread records kept.
The amount chromium fond in foods will vary, and has been measured accurately in relatively few foods. Presently, there is no large database for chromium content of foods.
Foods high in simple sugars, however, such as sucrose and fructose, are not only low in chromium but have been found to actually cause a loss of this nutrient. Foods that have shown signs of adding chromium include:
Broccoli, green beans, potatoes, grape juice, orange juice, beef, turkey breast, ham (processed), waffle, bagel, English muffins, apple w/peel, and bananas. (I personally don’t subscribe to eating muffins, waffles and bagels!)
Common Vitamin Deficiencies
B12 is a vitamin many people are deficient in and this is something that vegans need to pay particular attention to. B12 is produced by bacteria and since we have become germ phobic and wash all our food, this vitamin is in short supply in plant foods. Some of the plant foods that are relatively high in B12 such as spirulina also contain a B12 analogues which are substances that inhibit B12 metabolism. According to Dr Gabriel Cousens, if you are on a long term vegan diet you should closely monitor your B12 levels and probably supplement as well. This is especially important for vegan pregnant and breast feeding mothers and young children. Also many people including meat eaters have lost the ability to properly process and absorb B12 in their guts so it is a good idea to get your levels checked at least once a year
Symptoms of vitamin B12 deficiency include very pale skin, shortness of breath, fatigue, dizziness, headache cold hands and feet, heart palpitations, and chest pain. These symptoms are due to a decreased production of red blood cells that are necessary to carry vital oxygen to the body's cells and tissues. A serious complication that can occur due to decreased red blood cell production is pernicious anemia, also called vitamin B12 deficiency anemia.
Symptoms can also occur in the nervous system. If left untreated, vitamin B12 deficiency can result in permanent nerve damage. Symptoms can include numbness and tingling in the hands and feet, unsteadiness, difficulty walking, confusion, depression, memory loss, and dementia
Vitamin D is found in many animal dietary sources such as fish, eggs, and cod liver oil. The sun also contributes significantly to the daily production of vitamin D, and as little as 10 minutes of exposure is thought to be enough to prevent deficiencies. The term "vitamin D" refers to several different forms of this vitamin. Two forms are important in humans: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is synthesized by plants. Vitamin D3 is synthesized by humans in the skin when it is exposed to ultraviolet-B (UVB) rays from sunlight.
The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. As I mentioned earlier Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Recently, research also suggests vitamin D may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases.
Risk factors for Vitamin D deficiency include:
Exclusively breast-fed infants: Infants who are exclusively breast-fed and do not receive vitamin D supplementation are at high risk of vitamin D deficiency, particularly if they have dark skin and/or receive little sun
Dark skin: People with dark-colored skin synthesize less vitamin D on exposure to sunlight than those with light-colored skin (1). The risk of vitamin D deficiency is particularly high in dark-skinned people who live far from the equator. One U.S. study reported that 42% of African American women between 15 and 49 years of age were vitamin D deficient compared to 4% of White women (25).
Aging: The elderly have reduced capacity to synthesize vitamin D in skin when exposed to UVB radiation, and the elderly are more likely to stay indoors or use sunscreen, which blocks vitamin D synthesis
Covering all exposed skin or using sunscreen whenever outside: The application of sunscreen with an SPF factor of 8 reduces production of vitamin D by 95% - Ironically overprotecting ourselves from sunlight can increase our chances of getting certain forms or cancer including breast and bowel cancer.
Inflammatory bowel disease: People with inflammatory bowel disease like Crohn’s disease appear to be at increased risk of vitamin D deficiency, especially those who have had small bowel resections
Obesity: Obesity increases the risk of vitamin D deficiency. Once vitamin D is synthesized in the skin or ingested, it is deposited in body fat stores, making it less bioavailable to people with large stores of body fat.
It is possible to become deficient in other Vitamins including vitamin E and C however, this is very rare if you are eating a balanced high raw whole food diet.
Essential fatty acids are those fats that the body cannot produce on its own. your body gets these fatty acids directly from food. There are only two EFAs: alpha-linolenic acid, an omega-3 fatty acid, and linoleic acid, an omega-6 fatty acid.
Almost all the polyunsaturated fat in the human diet is from EFA. Some of the food sources of ω-3 and ω-6 fatty acids are fish and shellfish, flaxseed (linseed), hemp oil, hemp nuts, soya oil, canola (rapeseed) oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are important for enzymatic pathways required to metabolize long-chain polyunsaturated fatty acids (PUFAs). Low plasma concentrations of DHA is associated with depression and suicide.
To Optimise your omega 3 essential fatty acid levels on a vegetarian diet -
Have a daily intake of nuts, seeds and their omega 3 6 9 oils.
Include good sources of the nutrients which aid essential fat conversion – zinc, magnesium, calcium, biotin and vitamins B6, B3 and C.
Avoid things that inhibit conversion; alcohol, saturated and trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and copper.
Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing and grain fed livestock we tend to have a much greater intake of omega 6 to 3 fats in our diets. This imbalance can lead to the conversion enzymes getting used up for omega 6, restricting omega 3 conversion. The ideal balance is around 3 to 4 parts omega 6 to one of omega 3.
Buy your seed oils cold-pressed and from the fridge in your health shop. Also buy in small quantities so it remains fresh. At home store them in the fridge and use them cold. If heating oils use butter, ghee or even better coconut oil.
Some people may have less of the conversion enzymes and may need to be strict with the above nutrient supporters and inhibitors. These people include those with atopic allergies (asthma, eczema and hay fever which run in the family) and those with diabetics.
Increase your algae intake when planning a pregnancy, pregnant or breast-feeding.
Have an essential fatty acid test to determine your specific needs and if your diet is meeting these.
Do you need oily fish?
If you optimise your intake of essential fats, and their conversion, the majority of people can achieve good health without fish. Oily fish also has a number of drawbacks in addition to the ethical considerations such as the overfishing of our oceans. The seas are increasingly polluted and unacceptable levels of toxicity such as dioxins and PCP’s as well as mercury have often been found in fish destined for the food chain. Farmed fish is also not the answer as this unnatural method of rearing fish not only relies on a processed diet which may not convert to the same nutrients in the fish, but also requires the uses of antibiotics and other harmful agents to prevent the spread of disease.
Algae sourced DHA supplementation is however recommended in pregnancy as studies have shown lower levels in babies born to vegan mothers. Finally if you have a health condition such as diabetes or atopic allergies or even if you are mildy stressed you may be limited in your ability to convert your own fats so you'll need to consider an algae based DHA EPA supplement such as Klamath Lake blue green algae.
There are many protocols you can do to improve your absorption of nutrients including fasting and colon hydrotherapy. In addition to these the following supplements can also be very beneficial for improved digestion and assimilation.
Food (digestive) Enzymes
We have spoken at length in an earlier module about the importance of enzymes. Many people find that by supplementing with high quality plant-based food enzymes their digestion and absorption improve dramatically. Digestive enzymes have only three main jobs: digesting protein, carbohydrate and fat. Proteases are enzymes that digest protein, amylases digest carbohydrate, and lipases digest fat. Digestive enzymes are particularly beneficial if you still eat cooked food or have digestion issues.
Betain Hydrochloride (Hydrochloric Acid)
"Hypochlorydia" means the inadequate production of stomach acid by the parietal cells in the stomach. "Achlorydia" means a complete lack of stomach acid production. Experts believe that about half of all people over 65 suffer hypochlorydia. (It's known that the amount of stomach acid we produce decreases as we age, although we have often found insufficient acid among much younger people.)
It's vital that we have enough stomach acid to break down food and release nutrients, and to kill any opportunistic invaders entering our bodies via the mouth.
Hypochlorydia symptoms can include heartburn, indigestion, gas, burping, bloating, flatulence, stomach pain or ache, feeling too full after eating (unless you genuinely have eaten too much!), constipation, diarrhoea and breaking down nutrients in food insufficiently.
So, why might your stomach acid production be low? Stress can impair production. Trauma such as emotional shock or a burn can stop it suddenly. Alcohol and food allergy substances can damage the parietal cells in the stomach, and this affects production. Bacteria such as helicobacter pylori can also affect acid levels. And, of course, as we age, our bodies typically produce less and less hydrochloric acid.
For these reasons, most of us who are over the age of 40 will benefit from supplemental Betaine Hydrochloride.
Probiotic' actually means ‘for life’. The World Health Organisation define a probiotic as ‘live micro-organism which, when administered in adequate amounts confer health benefits on the host’. Probiotics are ‘good’ bacteria that live in your digestive system. Probiotics are microorganisms that are similar to the microorganisms that exist naturally in the human stomach. Most are bacteria but some can also be viruses or yeasts. They help to keep the natural proportions of good bacteria in our digestive tracts. They can be found in dietary supplements such as capsules, tablets, liquids and powders but can also be found in foods. Examples of foods containing probiotics include yoghurt, fermented or unfermented milk, miso, tempeh and some juices and soy beverages.
Good bacteria are vital to the proper development of the bodies immune system, and for the proper digestion and absorption of food and nutrients into the body. The balance of good bacteria in the stomach can be thrown off predominantly by consuming antibiotics and also by growing numbers of bad bacteria such as disease-causing bacteria, yeasts, fungi and parasites. Though Antibiotics kill bad bacteria, they can also kill good bacteria in the digestive tract. Probiotics counteract antibiotics (hence the name) and can be used to prevent the side effects of consuming antibiotics such as gas, cramping or diarrhoea and increase the count of good bacteria in the gut in order to keep a healthy digestive system. They can also be used to ease the symptoms of lactose intolerance. A diet high in processed carbohydrates (particularly sugars and starches) as well as chlorine, fluoride, alcohol and the contraceptive pill can also upset this balance.
“Unfriendly” bacteria could be the cause of contagious diarrhoea, irritable bowel syndrome, inflammatory bowel disease, ulcers and many types of chronic stomach inflammation, tooth decay and periodontal disease, vaginal infections, stomach and respiratory infections that children acquire in day care and skin infections.
There are several reasons people are increasingly seeking out probiotics supplements for health reasons. While antibiotics destroys intestinal bacteria, probiotics feed the gut with beneficial bacteria such as the Lactobacillus and Bifidobacterium strains. By supplementing with a probiotic capsule, millions of live bacteria are introduced into the intestinal wall and can significantly inhibit bad bacteria growth, improve absorption and assimilation of vitamins and minerals, stimulate of the body’s immune system and production of certain vitamins including the important B group vitamins. Many of the readily available probiotics on the market today promote "general well-being," but scientists are increasingly discovering many more specific benefits from consuming foods with sufficient levels of probiotic bacteria. Probiotics can also be used to:
Treat diarrhoea
To prevent and treat infections of the urinary tract or female genital tract
To treat irritable bowel syndrome or IBS
To reduce recurrence of bladder cancer
To shorten the length of intestinal infection
To prevent and treat colitis
To prevent and manage eczema
To improve lactose intolerance
The bacterial strain commonly used in yogurt can produce lactase enzymes. Therefore, people with lactose intolerance and children suffering from intestinal infection can usually tolerate yogurt with an active culture.
Additionally, new generations of probiotic bacteria are targeted at specific problems or areas of the body. A number of probiotic products are believed to be able to lower cholesterol for example. The ability of probiotic bacteria to support the immune system is very important, especially to the elderly and people suffering from weak.
So Probiotics are good bacteria that exist normally in the digestive system and play an important part in general health and wellbeing. Probiotics can be taken as dietary supplements and these can help with prevention and treatment of a wide range of diseases.
As you can see reversing a nutrient deficiency is not always as simple as ingesting more of the lacking nutrient. There are a great many other variable factors which can influence nutrient levels in our body; ie iron is absorbed much more easily in conjunction with vitamin c.
This is a vast and complex area of study and I recommend that you also do your own research and experimentation to find out what works best for your body.
Disease cannot flourish in an alkaline environment! An alkaline body is the best disease-preventative.
Comments