Better Than Raisin Bran: Top 11 Sources of Fiber 

Better Than Raisin Bran: Top 11 Sources of Fiber

Go beyond raisin bran cereal and elevate the quality of high-fiber foods in your diet!

Fiber (along with adequate fluid intake) moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease, colon cancer, and diabetes.

Let’s check out the fiber content of some good-for-you foods. Make sure to read nutrition labels to find out exactly how much fiber is in your favorite foods. Women, try to eat at least 21 to 25 grams of fiber a day, and men should aim for 30 to 38 grams a day.

1. AVOCADO.

One whole, medium avocado contains 17 grams of carbohydrate and a truly impressive 11 grams of fiber. That's almost half of the daily recommended minimum intake of fiber! The avocado is a real diabetes superfood, providing an excellent dose of those good-for-you, unsaturated fatty acids. And avocados deliver almost 20 vitamins, minerals, and phytonutrients—the special plant chemicals that convey myriad health benefits.

Guacamole tip:

To keep avocado dips from turning brown, leave the pit in the dip until ready to serve, press plastic wrap down into a bowl and smooth it tight to the edges, leaving no air pockets.

2. ARTICHOKE.

A medium artichoke contains about 14 grams of carbs and 10 grams of fiber. Like avocados, artichokes are bursting with nutrients, including an impressive amount of antioxidants, an excellent dose of vitamin C, as well as folate, potassium, and magnesium. Did you know that a medium artichoke also delivers 4 grams of protein? 

If you didn't grow up with artichokes, do not be intimidated by the funny looking globes. Just snip off the stem and a half-inch off the top, pull off five or six of the outermost leaves, and steam for 30 minutes or microwave in a couple inches of water for 7 to 10 minutes.

3. RASPBERRIES.

A cup of these delicate, vibrant berries contains 15 grams of carbs and 8 grams of fiber. High in vitamin C and several other nutrients, they are packed with antioxidants and have anti-inflammatory properties as well. The phytochemicals that make plant foods red, orange, or blue are potent disease fighters.

4. BLACKBERRIES.

Like raspberries, blackberries are rich in those health-giving pigments that give them their beautiful, deep blue-black coloring. They deliver the same amount of carbohydrate and fiber as raspberries, too. A cup contains 15 grams of carbs and 8 grams of fiber.

Raspberries and blackberries are both known as "bramble" fruit, and an increasing number of studies are showing that these and other intensely colored fruits and veggies improve health and fight disease.

5. LEGUMES.

Legumes are great sources of protein and fiber, but also contain lots of health-giving compounds. One type is called saponins, which may help lower cholesterol and blood glucose levels and reduce disease risks.

Did you know that just one half-cup of lentils contains about 10 grams of carbs and 8 grams of fiber? Lentils fall into this fancy-sounding food category, legumes, which are veggies that grow in pods. Lentils do not require soaking, so buy some and throw them into some broth with a couple of chopped vegetables and, presto, soup! Black beans are a type of legume, too, and contain all the same great health benefits as lentils. A bit higher in carbs at 22 grams, a half-cup of black beans delivers a hearty 7 grams of fiber. And if you subtract the fiber from the carbs, you end up with a manageable 15 grams of carbs in a serving.

6. BROCCOLI.

One of my favorite superfoods, one cup of broccoli contains just 9 grams of carbs and a nice 6 grams of fiber. Broccoli is a member of the cruciferous vegetable family, and these superfoods are known to have anti-cancer properties, among a host of other body benefits. 

Remember not to overcook broccoli, or its nutrients begin to fade. Use a potato peeler to take off the outer layer on the stalks, and then chop them into one-inch pieces. This allows them to cook in the amount of time needed for the florets. Pour extra virgin olive oil and a sprinkle of parmesan cheese over it before enjoying.

7. VEGETABLE SOUP.

Try making this from scratch with a vegetable broth base and a myriad of your favorite veggies and beans all chopped up into a color fiesta, which is lower in sodium and additives than ready-made soups in a can. A typical serving contains at least 7 grams of fiber. If your blood pressure is high, note the sodium in soups as they may contain too much for your daily recommendation.

8. PEAR.

A medium pear contains 20 grams of carbs and 4.5 grams of fiber. Be sure to wash them well and eat the skin. Fiber and other nutrients live in that thin outer layer of the fruit. Slice pears and drizzle with lemon juice to keep them from turning brown, give a nice tart counterpoint to their juicy, sweetness, and to moderate your blood sugar response.

9. APPLE.

An apple a day provides great phytonutrients (phyto=plant) and a good dose of fiber. One medium apple contains about 23 grams of carbs and 4 grams of fiber. Try to buy organic apples without wax, wash well and eat the skin. You should know by now that the deep red color is an indicator of nature's potent disease-fighting chemicals. 

10. OATMEAL.

A cup of cooked oatmeal contains 27 grams of carbs and 4 grams of fiber. Though 4 grams is not a huge amount, oat fiber contains beta-glucan, a special kind of soluble fiber known to help people feel full longer, have less of an effect on BG, and improve cholesterol numbers. Use old-fashioned rolled oat or steel-cut oats for the best health bang for your buck. These are the least processed varieties and retain the most nutrients and fiber.

With rolled oats, mix one part oats to two parts cold water and simmer for 15 minutes or microwave for two, stir, then microwave again until you get desired consistency. Add ground flaxseed, or a dash of a flax, almond, or walnut oil. A little butter will work, too. Then you can add your cinnamon, sweetener, and milk or cream. Quick tip: Store your oats in the fridge. The oils in them can go rancid over time.

11. BARLEY.

Barley holds the honor of being the lowest-glycemic grain (of the grains officially tested so far). This means it is the grain least likely to spike your blood sugar. A half-cup of cooked pearl barley contains 22 grams of carbs and 3 grams of fiber—but like oatmeal, the fiber is the magical beta-glucan. If you can find the less processed, "hull-less" barley, you'll get even more fiber and more blood sugar protection.

Barley is mild, tender, and versatile—it can be used in place of rice, as an ingredient in soups, or in the morning like oatmeal.

What is EMERGE and What Are Comfort Foods That Are Healthy For You?

Recently I was part of an immune conditioning program called EMERGE, that focused on improving our immune vitality through four key areas: Activity, Mindfulness, Recovery, and Nutrition.

The Activity portions of this program featured on-demand workouts from some of the leading boutique fitness companies like AKTCycleBarRow House, and treadmill workouts from STRIDE.

STRIDE

Mindfulness activities centered around breathing and meditation exercises, with some restorative yoga sessions and mat Pilates routines from YogaSix and Club Pilates.

YogaSix - Photos | Facebook

Recovery was all about pre and post workout exercises that keep our bodies limber and strong.  Barre exercises from Pure Barre and guided stretches from StretchLab really guide the recovery program.

Nutrition was where I stepped in!  Each week I provided helpful and actionable nutrition videos all geared toward building holistic immune health. One of my videos was all about comfort foods, and how we can maintain healthy options when the stress of life makes us want to dive into the carbs and ice cream!

EMERGE | Now Streaming on GO

If you'd like to check out one of my nutrition videos included in the EMERGE program that shines light on comfort foods that are actually good for you, then click on the link below......and if you love the information you see here, subscribe to Dr. Nancy Lin's YouTube Channel!

Most Alkalizing Foods You Should Be Eating Daily

Most Alkalizing Foods You Should Be Eating Daily

When the body eats foods, the digestive and metabolic processes transforms the eaten matter into residue that is left behind that is either acidic or alkaline. Using science to explain this phenomenon (and the laws of modern biochemistry), it is not the organic matter of foods (whether the food itself is acidic or alkaline), but their inorganic matter (such as calcium, magnesium, potassium, sodium, sulfur, phosphorous; that is, how they break down in our bodies), that determines either the acidity or alkalinity of this ashy residue. Being too acidic promotes disease, chronic ailments, cancer and other health complications. Intentional alkalizing of the body blood and other fluids optimizes healthy organ and system functioning, free of ailments. Factors that leave our bodies acidic include environmental pollutants, acid-forming foods like processed sugars and foods, artificial sweeteners, refined grains, conventionally produced meats and dairy, hidden genetically modified organisms (GMOs), psychological and emotional stress, synthetic and pharmaceutical drugs and physical body stress. Consider the following lists to be the nutrition bible of top alkalizing and acidic foods to eat and avoid for optimum health functioning, free of chronic disease.

Most Alkalizing (Eat Most)

Himalayan salt, grasses, cucumber, kale, spinach, parsley, sea kelp, sprouts (soy, alfalfa), sea vegetables, green drinks without sweet fruits, all sprouted beans, ph 9.5 alkaline water (less than 8 hours old).

Moderately Alkaline

Avocado, beetroot, basil, capsicum/pepper, cabbage, celery, chives, collard greens, spring greens, coriander, endive, garlic, ginger, green beans, lettuce, mustard greens, okra, onion, radish, red onion, rocket/arugula, tomato, lemon, lime, butter beans, soy beans, white haricot beans, chia/sabja seeds, quinoa.

Mildly Alkaline

Artichokes, asparagus, Brussels sprouts, cauliflower, carrot, zucchini, leeks, new baby potatoes, peas, pumpkin, swede, squash (butternut/summer), watercress, grapefruit, coconut, pomegranate, rhubarb, buckwheat, lentils, tofu, goat milk, almond milk, herbs and spices (thyme, mint, ginger, cumin), avocado oil, olive oil, coconut oil, flax oil, udo’s oil.

Neutral/Mildly Acidic (Eat Moderately)

Black beans, chickpeas, garbanzos beans, kidney beans, seitan, cantaloupe, fresh dates, nectarine, plum, sweet cherries, watermelon, millet, oats, oatmeal, spelt, soybeans, buckwheat pasta, couscous, brown rice, freshwater wild fish, rice and soy milk, rice/soy/hemp protein, sunflower oil, grape seed oil, brazil nuts, pecan nuts, hazel nuts.

Moderately Acid (Eat Less)

Fresh and natural fruit juices, ketchup, mayonnaise, butter, apple, apricot, banana, blackberry, blueberry, cranberry, grapes, guava, mango, mangosteen, orange, peach, papaya, strawberry, goat’s cheese, vegan cheese, rye bread, wheat, whole meal bread, wild rice, wholemeal pasta, ocean fish.

Highly Acid (Avoid or Eat Sparingly)

Alcohol, coffee, black tea, fruit juice (sweetened), cocoa, honey, jam, jelly, mustard, miso, rice syrup, soy sauce, vinegar, yeast, dried fruit, beef, chicken, eggs, farmed fish, pork, shellfish, cheese, dairy, artificial sweeteners, syrup, mushroom. ” (Source: Energise For Life.com- great website that has a lot of information on how to eat, what to eat when living an alkaline lifestyle. They have this list downloadable for free!)

Additional Explanations:

Lemons and Warm Water

I start every morning with a cup of warm alkaline water and 1 lemon, taken on an empty stomach with my probiotic and 2 colostrum capsules. Lemons (of all the non-dark leafy greens)- just like pineapple- leave a highly alkalizing residue in the body once it is digested. It is also a natural disinfectant, can heal wounds, and provides potent and immediate relief for hyperacidity and virus-related conditions, as well as coughs, colds, flu and heartburn. Lemon also works to energize the liver and promote detoxification (source: Natural News).

Juice and Drink Your Greens

Next I juice greens taken from the “Highly Alkaline” list. Most of these greens are dark leafy greens (spinach, kale, chard, celery, cucumber, parsley) with ginger and lemon. Consumed about 1 hour after the lemon water and probiotics, this will reset your system and put your body in an alkaline state.

Eat Raw or Lightly Steamed Greens 

I eat raw or lightly steamed cruciferous vegetables: broccoli, cabbage, cauliflower, Brussels sprouts, or other leafy greens and eat that (2 times per day) with sea vegetables and sea weed and extra virgin olive oil or extra virgin coconut oil. I sprout quinoa and have that on the side with sauerkraut if I need additional carbohydrates.

The dark leafy greens are known for its rich vitamin K and folate content. They are packed with phytochemicals and micronutrients, essential vitamins, minerals, and powerhouses to key antioxidants that boost immunity and fiber for colon health and for optimal digestion health.

Add Garlic and Cayenne Peppers

If you are feeling a little taxed and need additional pick-me-up and immunity boosting, add garlic (it promotes cardiovascular and immune health by lowering blood pressure, cleansing the liver and fighting off disease) and cayenne peppers (capsicum), a great endocrine normalizing food. It has great antibacterial properties, is rich in vitamin A and is a helpful agent in fighting off the harmful free radicals that lead to stress and illness.

Optimal Nutrition and Healing Habits: What to Eat Post Surgery or Hospital Stay

Optimal Nutrition and Healing Habits: What to Eat Post Surgery or Hospital Stay 

An article from the Human Nutrition, Applied Nutrition Journal and US National Library of Medicine National Institutes of Health reported that individuals/patients on a surgical, a medical, an accident service and an elective orthopedic ward were...

...given foods that reflected a very low daily intake of iron and vitamins as compared to those recommended for healthy adults.

When I worked in hospitals and rehabilitation centers in Florida and in California, I noticed that people recovering from major surgery, those battling cancer, patients that were recovering from pneumonia and those in hospital beds for chronic illnesses were given white bread, canned (saturated with sodium) soups and canned (marinated in sugar water) fruits, and Jell-O.

I questioned many times to myself and to the dietary staff, as well as hospital/rehabilitation management how people (most of them seniors) were supposed to recuperate when we are feeding them junk food that was essentially “dead”?

I was never given more of an answer except, “these foods are easiest to digest” and “the patients chose them.”

After working many years in the healthcare industry, I did discover a spin to the marketing aspect of what management would tell to family members thinking about placing their loved ones in centers or a hospital of their choice.

They would use fancier words to dress up regular old dishes. Menus would be written in fancier fonts. And now patients, re-labeled “guests” would have options to what they were given to eat.

I had many opportunities to visit the kitchens of hospitals and rehabilitation centers and look at the ingredients of these upgraded foods. Just as I thought, however.

Even in the private pay, best of the best centers, most foods were still chock full of hydrogenated oils, trans fats, high fructose syrups, MSG and sodium.

Even the simple crackers and jam fruit spreads had these ingredients.

Forget even asking for organic and seasonally fresh produce. I found it sad that the most important ingredient in our functional and overall health, nutrition, was still lacking in so many aspects and no one questions it enough to make true change.

I later found out that when budgets are cut from hospitals and rehabilitation centers, be it public and insurance accepted or private/self-pay, the dietary department suffers.

✧ Prime cuts of meat are no longer available.
✧ Margarine will substitute for real butter.
✧ Herb and mixed green salads will now be iceberg lettuce.

Here’s to your health! Eat up.  

I am not the only one that feels this way, even though my opinions and experience are voiced in this article.

Chef Marcus Guiliano, a “chef on a mission” talks about how unhealthy hospital foods really are. You can access his YouTube video here: http://www.youtube.com/watch?v=mR1plZZpNSw.

Three characteristics best determined the satisfaction of the hospital/rehabilitation consumer/patient when it came to food

According to an article published in the Journal of American Dietetic Association (1990)

1. taste
2. the temperature of the food at the time of consumption
3. presentation

There is very little regarding the nutrition of the food and how certain foods will aid in body recovery.

Is food nutrition not elementary enough for people to realize that we are exactly what we eat and that eating processed white foods with corn syrup and Trans fats will not optimize the well being of the not-so-well?

Though many resources suggest eating whole foods, whole grains, plenty of fruits and vegetables and lean, high-quality animal protein (which I disagree with) and drink clear liquids following surgery and cancer surgery recovery, most of these resources fail to mention the supplements to such “clean” eating.

The following are my suggestions for people in the hospital and recovering from most types of illness or hospital procedure that does not involve feeding tubes and stomach shrinking of re-routing.

Certainly, there are innumerable types of medical procedures that one could have experienced, so to be meticulous and name them all would be difficult. Take this list as a general guideline and get the flavor and gist of what I am suggesting.

While this list is not for everyone (every person should analyze and know their own tolerance, allergies, and list of current medications), following this list will aid in the body to best recover and get people on their feet again, feeling strong and whole.

Many nutritionists agree that certain amino acids seem to help wounds heal faster, and will suggest —especially after surgery, meals and snacks that include lean animal meats and proteins such as fish, chicken, eggs (especially the whites), and other great foods such as brown rice, walnuts, almonds, and sunflower seeds.

I suggest more, if not all plant based recovery foods, including blue green algae and sea vegetables. Studies suggest that vitamin C and zinc can also help you mend; drinking Emergen-c powder is a great and delicious way for our bodies to absorb the vitamin c. Stay away from commercial orange juice as your form of vitamin c. Eat the daily recommended amount of fruit and produce (5-7) per day, especially kiwi, and the assorted berries, plus don’t forget about those dark leafy greens chock full of vitamin c. As a last resort, many of the fortified breakfast cereal will contain vitamins, too (so read the labels). I suggest a trusted brand of a daily multivitamin (such as Usana, Life Extension and Premiere Labs), but choose one that delivers B12 and iron, both of which aid bone marrow in forming new blood cells and take a Vitamin D3 tablet. I suggest taking a daily dose of 2000 mcg vitamin K (blood and bone builder) and black cumin seed oil—500 mg. Finally, consider supplements of one amino acid in particular: glutamine. A Harvard Medical School review of research on glutamine indicates that people who got the amino acid intravenously after surgery spent, on average, four fewer days in the hospital. Dosages on these supplements will vary depending on your health needs. Seek out your nutritional health professional for proper intake.

There are also some nutrients that have been recommended for a speedy recovery after surgery. These include Omega-3 fatty acids (found in oily fish like tuna, salmon and mackerel) and avocados, Omega-6 (hemp seed products, chia seeds and flax seeds), L-arginine (found in dairy products, meat, poultry and fish, as well as nuts, rice, whole-wheat, soy and raisins), L-glutamine (found in meats, fresh fruits, and vegetables), branched chain amino acids (found in meat, whey protein, egg protein and other dairy products), and nucleotides (found in organ meats such as liver and kidney, legumes and seafood). These nutrients have been found to boost the immune system, and allow for a faster recovery (Source: Oprah.com). Include a pure protein drink (iso pure is a great choice).

Here are additional tips to help with the nutritional process of healing well after your stay at the hospital or rehabilitation center: 

Aside from what type of foods you are consuming during your recovery, pay attention to your food consumption by eating smaller meals. Your body needs the extra energy to heal, not expel energy digesting bid meals. Try to stay away from heavy animal protein focused meals, as well. Animal protein is difficult to digest and causes inflammation, slowing down the healing process. At most, following surgery, drink clear organic, low sodium chicken or beef broth (Vietnamese pho broth is a good example).

Add iron and mineral rich foods to your daily diet, which will assist in blood and immunity building. Examples include: green juicing green vegetables as a smoothie (kale, cucumber, parsley, spinach, mustard greens, celery lemon), spinach, blue green algae, black strap molasses, cherries, walnuts, pine nuts, red dates, sea weed, sea vegetables, black eyed peas, asparagus and chestnuts.

If you have had antibiotics in your system or are currently taking antibiotics, take a daily dose of acidophilus (probiotics), as this will help build a strong and flourishing intentional gut. Antibiotics tend to destroy the digestive and intestinal gut, and people who have had surgery tend to suffer from frequent yeast infections and have digestive problems.

Get regular sessions of acupuncture and massage. Research has shown that patients that have acupuncture and massage report less pain, more relaxation and faster healing. Try meditation and restorative yoga (once you are cleared by your medical professional to begin body moving and gentle exercise).  Take it easy and ease back into your daily routine. Don’t hesitate to ask for health and change your mind set to an optimistic and healing one. Your mind is a very strong tool that can help you heal. If you have any questions, feel free to contact me!

(Additional Sources: Get Living.CA)

Importing Disasters: Why it's Good To Buy and Eat Local

Are you faithfully buying locally grown produce?

 

Are you aware of where your food comes from? Most of the produce grown in the United States is picked 4 to 7 days before being placed on supermarket shelves and is shipped for an average of 1500 miles before being sold.

Produce that is grown and imported from outside U.S. borders have to travel distances substantially longer that those 1500 miles, especially when taken into consideration countries such asMexico, Asia, Canada, South America, and other places.

It’s simply bigger than the tremendous environmental harm of shipping the products into our stores that is detrimental to our global wellness because of using cheap oil that destroys our air quality, and that buying outside of our local environment is putting our honest, small farmers, out of work.

Even more concerning is the unsustainable ways in which produce is grown and harvested and the destructive patterns of deforestation in the foreign soils. That coupled with a lack of government oversight and regulations have and could continue to greatly raise the risk of possible food borne illnesses and other potential dangers in our homes.

After interviewing some local farmers and people running operations in large U.S. agricultural companies, one of the major harms from importing and selling foreign produce is in the types of pesticides used.

Most pesticides that are banned in the United States and deemed toxic and too dangerous for human health and consumption are pervasively used in foreign countries that closely border the United States and ones afar. Because the United States can import these goods for an extremely cheap rate versus what they sell to their customers, it comes down to what is good for business (even if it is the health of the consumers that is at stake).

As U.S. News reports in 2008, even pet foods can be tainted and pose as a great potential danger when purchasing foods from foreign lands.

An example of the potential danger being addressed is when the U.S. health officials halted the importation of farmed fish from China because of chemical contamination in the fish feed. Blame to China should not be solitary, however. Many other foreign countries are to blame in triggering American food-borne illnesses.

According to the U.S. Centers for Disease Control and Prevention, close to80 million cases of food-related illness are reported in the United States each year, including 5,000 deaths. In 2007, a salmonella outbreak caused Dole Fresh Fruit Co. to recall roughly 6,104 cartons of imported cantaloupes from Costa Rica that were distributed to wholesalers in the eastern United States and Quebec. There were no reports of illness.

abundance agriculture bananas batch

Why can’t food inspections be routinely done to ensure customer safety here in the United States?

Simply put, the inspections by the FDA—either at the source of production or at the borders are not budgeted well enough to keep up with the regular inspections.

The agency responsible for inspecting all imported foods with the exception of meat and egg products, which are covered by the Food Safety and Inspection Service, (part of the U.S. Department ofAgriculture) has lost so much funding that they complete one foreign country inspection, sometimes between every 8-10 years.

Food safety experts stress that it's almost impossible to sort out whether the thousands of smaller food-linked disease outbreaks that occur each year in the United States are attributable to domestic or imported product. The chances of people encountering contaminants in foods from abroad than those grown in the United States. According to a FDA report released in 2003, pesticide violations were cited in 6.1 percent of imported foods sampled versus 2.4 percent of domestic products. And a report issued by the agency a few years earlier found traces of salmonella or the dysentery-linked bacteria shigella in 4 percent of imported fruits and vegetables versus 1.1 percent of domestic produce.

Sadly, despite presidential debates and the promise of more resources to come from domestic soil, there is more and more goods, produce and foods being imported and consumed in our nation's supermarkets and restaurants than ever before. According to the CDC, food imports to the United States have almost tripled doubled in the past three decades, from $36 billion in1997 to more than $95 billion in 2011.

Government inspectors argue that disease knows no boundaries, and that we are still going to have outbreaks -- nothing is perfect, and that the government can't catch and stop everything. But I believe we certainly can lessen it, and lessen its impact through educating the public and ourselves.

Educate yourself before reaching for specific foods off the shelves of your local grocery or food stand. Understand that foods produced in the U.S.A. must go through a more rigorous and mandated "farm to table" production journey than a foreign food simply shipped into the U.S.

Resources:
U.S. Department of Health and Human Services
U.S. News
CBS
Helium.com
Center for Disease Control and Prevention

5 Amazing Benefits of Basil (Sabja) Seeds

Why You Need to Add These Seeds to Your Diet!

 

There has been some dabble into the up and coming popular basil seeds (that resemble chia seeds), in that they may help control blood sugar in people with type 2 diabetes (according to the Sutter Gould Medical Foundation). Why is this so?

Basil seeds seem to help the controlling of blood sugar in test subjects, and in dieters, it has the potential to help reduce appetite and food cravings and to keep weight loss efforts on track. There are great claims that basil seed drinks help with weight loss, but lacking in sufficient research, these claims have yet to solidify just yet. In Asian countries, such as Thailand, basil seeds are made into a drink, and stores sell these drinks in cans.

The intact seeds, combined with water, sugar, honey and sometimes coconut milk, create a thick drink with a consistency similar to tapioca. The traditional recipes, however, are high in sugar. Also in Asia, it is the main ingredient in Italian cuisines.

Seeds provide concentrated nutrition and fiber. All the ingredients needed for plant germination are present in the seed, including carbohydrates, vitamins, minerals and fat. Many seeds provide nutrition, flavor and texture in a balanced diet, including poppy, sunflower, pumpkin and sesame seeds. Studies show that it provides a wide range of health benefits, from treating nausea to indigestion, diabetes, constipation, respiratory problems and so forth. There are additional health benefits people can get from adding basil seeds into their nutrition.

1. Aids in digestion

Basil seeds are commonly used to provide relief from stomach upset. Due to its carminative effects, it is effective for treating digestive disorders such as stomach cramps, flatulence, constipation, irregular bowel movements and indigestion.

2. Treats colds

Another benefit of basil seeds is that they also provide relief from influenza, fever and cold. Since it has antispasmodic effects, it can help treat whooping cough. In fact, tulsi is the main ingredient in many expectorants and cough syrups.

3. Helps respiratory disorders

The herb is useful in helping respiratory disease, according to recent studies. A mixture of the herb, with ginger and honey is a remedy for asthma, cough, cold, influenza and bronchitis. Simply boil it in a glass of water and consume it.

4. Stress reliever

Consumption of basil seeds has an uplifting effect on your mood and thus is beneficial for relieving mental fatigue, nervous tension, melancholy, depression and migraine. Due to its calming effect, it is commonly used for aromatherapy purposes, giving you clarity and mental strength.

 5. Good for skin infections

Basil seeds are crushed into oil to help in treating infections such as wounds, cuts, bladder infections, skin infections and so forth.

There is no evidence whatsoever that basil seeds have undesirable side effects. However, you should consult your doctor before you consume them, especially if you are on medication.

Nutrition and Recipes

One canned basil seed drink sold in the United States contains 96 calories, 21 g carbohydrates, 21 g sugars and 2 g of fiber. Because of the swollen seeds and their fiber, the drink may curb hunger.

How to prepare basil seeds

Put 2 tsp. of basil seeds to 1/2 cup - 1 cup of warm water or liquid of your choice. If you want more concentrated of a flavor, drain excess water out after swelling the basil seeds with plain water. The warm water (not boiling) helps to fully swell the basil seeds, releasing antioxidants and digestive enzymes. Allow the mixture to stand for at least 2 minutes with the warm water/liquid to give the seeds time to absorb water and take on a gelatinous-tapioca like texture.

Types

Desserts, as well as frozen, canned and fresh drinks containing basil seeds, are available in parts of Asian and at restaurants and stores in the United States. Suppliers sell basil seeds by mail for making basil seed drinks. A Thai version of a basil seed drink uses seeds from sweet basil. Other types of basil seeds include hairy basil seeds, holy basil seeds, and Thai basil seeds.

Considerations

The gelatinous texture of the swollen basil seeds makes a filling drink, which could help to curb your appetite if you consume it before meals. Making your own basil seed drink with an alternative sweetener reduces the calories from sugar. Basil seeds also have the potential for creating a textured dessert, as an alternative to tapioca pudding—a treat on a calorie-restricted diet.

The most effective means of weight loss remains the basic strategy of burning off more calories than you consume. Basil seeds may help you to feel full on fewer calories. Tracking how much you eat and counting calories is the best way to stay on track. Insufficient scientific information is currently available with respect to the effect of basil seeds on weight loss.

Warning

Small children could choke on the swollen seeds. When I say choke, it is because if the seeds are not mixed with enough water, the mixture will be very clumpy. Because many people (especially children) do not chew when drinking a liquid, thick clumps or some-what-tapioca like seeds may cause a risk for swallowing. Basil seeds and basil seed drinks should be kept out of reach of children and supervised when consuming. Commercial basil seeds sold for gardening may be treated with pesticides and fungicides—these should not be used for drinks.

People with diabetes or hypoglycemia should avoid the heavily sugared traditional recipes. Alternative sweeteners, such as agave, raw stevia or a sweetener approved by your doctor provide options for creating a less sugary basil seed drink.

How to obtain basil seeds

Let the basil flower bloom, then wither and turn dry. If you look up from below, you will see tiny black seeds attached to the dry flower pods. Rembmer, wait until the flower is dried, then cut them out, put them in a plastic bag and shake it. The seeds will be nicely collected in the bag. If some of the seeds refuse to detach from the flower, it might mean that they are not fully matured.

Beneficial Bacteria: Fermented Foods

You Need to Try These Amazing Fermented Foods

 

Since the early Babylonian days, circa 5000 BC and Egyptian empires circa 3150 BC, people have been healing and living well with fermented foods. With names such as fermented and cultured, many foods that bathe and marinate in bacteria that are reproduced on the foods, are extremely good for you!

Though this does not sound the most squeaky-white-floors-clean, these beneficial bacteria, in turn, convert carbohydrates to either alcohol (beer, wine, yeast leavened bread) or to organic acids (cheese, yogurt, tempeh).

When certain foods soak in their own bacterial juices for a long period of time (weeks at a time), the bacteria actually enhances an already highly nutritious food, creating good for you probiotics, vitamin b’s and digestive enzymes, to name a few. Let’s look into ways fermented foods are good for the body and some of the best fermented foods to eat.

baguette bakery blur bread

 

Fermentation occurs when bacteria start consuming or digesting a certain food, which at the same time inhibits the growth of the spoiling bacteria. In vegetables, the lactic acid bacteria in the plant start to metabolize the sugar and reproduce prolifically.

These fermented foods are alive with nutrition, strong odors and fermenting your own foods is quite easy, and many recipes (like sauerkraut) only requires the master staple, cabbage . . . nothing else, or vinegar, salt or whey (the liquid that forms on top of yogurt), and a few weeks of time.

You can certainly purchase fermented foods in farmers markets or natural food stores if you are not feeling very Martha Stewart-y. Make sure your foods are not pasteurized, however, (a touchy and misinformed subject), for once pasteurized, all the live enzymes and nutrients die.

All the wonderful things that come from fermentation

Through the fermentation process, organisms produce alcohol, lactic acid, and acetic acid (all “bio-preservatives”) which help the foods keep their body healthy nutrients and prevent spoilage.

Fermentation also breaks food down into more easily digestible forms and into beneficial amino acids. It creates new nutrients, too. The microbial cultures create B vitamins, including folic acid, riboflavin, niacin, thiamin, and biotin. Some have been shown to function as antioxidants. Fermentation also removes toxins from foods.

Best Fermented Foods

For the best types of fermented foods, stick with foods that come from Mother Earth, caveman or “Primal” type foods. Sauerkraut, dairy (full-fat Greek style yogurt—high in saturated fat and protein, low in carbohydrates, or strain your own yogurt--much of the sugars are in the liquid whey), kefir, and aged cheeses.

Some health gurus make fermented fish sauce: place together salt, liquefied sardines and anchovies fermented with special herbs and spices outside in the sun for months at a time, Kombucha (but cycle in and out of drinking this tonic, for too much of a good thing may shock and strain the liver), and another Japanese treat natto (from fermented soy). And who doesn't love miso, kimchee and natto? Treat yourself to some fermented delicious sides. Your body will thank you!

 

Great reading source

Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods [Paperback]
By Sandor Ellix Katz (Author), Sally Fallon (Foreword)