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Healthy Eating

Soaking & Sprouting ... Is it necessary?

3/28/2018

1 Comment

 
The short answer:  Absolutely!  The good news is not only will your seeds, nuts, grains, and beans be more nutritious, but they will taste better as well.  It is wonderful how nature works. 

Seeds, nuts, grains, and beans are protected by phytochemicals called enzyme inhibitors, which prevent premature germination (i.e., sprouting to form a new plant) until conditions are ideal for chance of survival.  While beneficial for  the propagation of the plant and its ensuring its survival of the plant species, these enzyme inhibits are detrimental to our health, especially in excess.  This is due to the enzyme inhibitors like phytic acid that reduces our body's ability to absorb certain minerals and proteins that are essential for proper bodily functions and good health.  By soaking, sprouting, and/or fermenting, the enzyme inhibitors can be greatly reduced, thereby mitigating the risk of nutritional deficiencies and other health issues.  

After soaking and sprouting: seeds, nuts, grains, and beans may be referred to as activated, living, germinated, sprouted, etc.  

Nut                         Soaking Time                Sprouting Time
Almond                  8-12 hours                       12 hours
Brazil Nut              Do not soak                     Does Not Sprout
Cashew                  2-2½ hours                       Does Not Sprout
Macadamia           Do not soak                     Does Not Sprout
Pecan                     4-6 hours                          Does Not Sprout
Pine Nut                 Do not soak                     Does Not Sprout
Pistachio                Do not soak                     Does Not Sprout
Walnut                   4 hours                             Does Not Sprout

Seeds                      Soaking Time                Sprouting Time
Alfalfa                     8 hours                             2-5 days
Chia   
Fenugreek             8 hours                             3-5 days
Flax                         8 hours                             Does Not Sprout
Hemp                      Do not soak                     Does Not Sprout
Pumpkin (Pepita)  8 hours                            1-2 days
Sesame                    8 hours                            1-2 days
Sunflower               2 hours                            2-3 days


Seeds                       Soaking Time                Sprouting Time
Adzuki                     8 hours                             3-5 days
Chickpea                 12 hours                           12 hours
Lentil                       8 hours                             12 hours
Mung                       24 hours                           2-5 days


Grains*                     Soaking Time                Sprouting Time
Barley                       6-8 hours                         2 days
Buckwheat              15 minutes                       1-2 days
Corn                          12 hours                          2-3 days
Kamut                      7 hours                             2-3 days
Millet                        8 hours                             2-3 days
Oat                            6 hours                             2-3 days
Quinoa                     2 hours                              1-2 days
Rice                           9 hours                             2-3 days
Rye                            8 hours                             2-3 days
Spelt                          8 hours                             2-3 days
Wheat                       7 hours                             2-3 days


*Grains and grain-like seeds.

Phytic acid:
  • major phosphorus storage compound of most seeds and cereal grains.
  • strong ability to bind to minerals (micro-nutrients), especially zinc, calcium, and iron.
  • known as an enzyme inhibitor or a food inhibitor or antinutrient. 
  • results in poor bioavailability of minerals, which may be protective in some cases.
  • considered to be a natural antioxidant (logical for seed preservation).
  • potential ability to reduce lipid peroxidation.
  • acts as a preservative in foods.
  • may serve to prevent the formation of free radicals.
  •  may decrease plasma cholesterol and triglycerides levels.
  • may protect against absorption of toxic heavy metals.
  • phytase needed to break phytic acid down.
  • fermentation, soaking, germination, and enzymatic treatment of grains with phytase enzyme helps to reduce and potentially eliminate phytic acid. 

References:
  1. Jin R. Zhou & John W. Erdman Jr. (2009) Phytic acid in health and disease, Critical Reviews in Food Science and Nutrition, 35:6, 495-508, DOI: 10.1080/10408399509527712
  2. J. Pallauf & G. Rimbach (2009) Nutritional significance of phytic acid and phytase, Archiv für Tierernaehrung, 50:4, 301-319, DOI: 10.1080/17450399709386141
  3. Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, 52(2), 676–684. http://doi.org/10.1007/s13197-013-0978-y

1 Comment

Reset Your Health: Elimination Diet BASICS

3/16/2018

2 Comments

 
There are many ways to do reset your health and there is no "one-size-fits-all" approach.  This is modified from an elimination diet that I recommended to my brother ... . 

Juicing and blending your foods aids in recovery, as it reduces the burden of digestion on your body and allows needed energy to be channeled to healing, but one may not own a quality juicer and/or blender.  Start from where you are.  A simple place that everyone can start is by consuming organic broths and easily digested foods that are beneficial and healing to the body.   Intermittent fasting is also something one can check into as well. 


21 Day Elimination Diet
It is easier than it sounds, but if you can't do the full 21 days, you can do at least for 10 days. 

PHASE 1:
Avoid:
  1. All soy products
  2. All dairy.
  3. All corn and corn containing products.
  4. All gluten containing grains (e.g., wheat, rye, triticale, spelt, kamut, farro, durum, barley, einkorn, and oats).  Note to avoid wheat products like bulgar, couscous, freekeh, and semolina.  This includes all wheat and wheat containing products like cereal, crackers, bread, pasta, frozen meals, processed meats, cakes, muffins, biscuits, cookies, etc.   
  5. All refined sugars and all processed sugars.   Note: Many pasta sauces and salsas have added sugar - please read the labels, or better yet, make your own.  Use fresh tomatoes or canned tomatoes (in glass), if fresh tomatoes are not in season. 
Some of the following  may be redundant, but trying to be clear.
  • NO PROCESSED FOODS.
  • NO CARBONATED BEVERAGES - sodas, beers, seltzer waters, sparkling waters, etc.
  • NO GRAINS. 
  • NO FRIED FOODS.  
  • NO OILS (except coconut oil if you must ... I have an extra virgin olive oil [EVOO] I can recommend if you must have EVOO, but olives are a better choice than olive oil).  In general, all oils should always be avoided.  The first time I heard about the issue with oils and that all oils are best left to external use like body care, I was shocked.   After researching it thoroughly, I see the reasons why and I agree -- it is best to eat the whole foods and not isolated fats (oils) that are nearly or completely stripped of their nutritional benefits, likely rancid, and calorie bombs.  If you want to look further into this issue, please look up Dr. Caldwell Esselstyn, Jr. of The Cleveland Clinic, Dr. John McDougall, and Dr. Michael Gregor for more information.  That said, I use Dr. Bronner's Whole Kernel Organic Virgin Coconut Oil ... I am not 100% oil-free. 
  • NO FLOURS. 
  • NO PROCESSED MEATS: NO BACON, SAUSAGE, PEPPERONI, LUNCH MEATS, ETC.
Now what to eat!
  • Consume lots of fresh fruits and vegetables (frozen is fine as well for both).
  • Consume lots of good healthy fats: avocados, olives, coconuts, quality meat, wild (cold water) fish, sprouted seeds, sprouted nuts, etc.
  • Consume sprouted legumes (aka pulses), like lentils and beans. 
  • If one would like a grain, consume germinated brown rice, sprouted quinoa, sprouted buckwheat, or sprouted amaranth.
  • Sweet potatoes are also fine.  I like mine with shredded (unsweetened) coconut,  100% grass-fed butter and/or unrefined coconut oil [no one is perfect ;)], Ceylon cinnamon, and sprouted pecans.
 
Phase 2 - can add:
  • If consuming dairy, start with raw goat milk and see how that works for you.  If you can't access raw milk, try raw goat's or raw sheep's milk cheese.  If goat's and/or sheep's milk works for you, then you can proceed to RAW, GRASS-FED, and ORGANIC dairy from A2 cows.  There is a lot of research to back this up.  I can provide more information upon request.  
  • SWEETENERS in moderation: RAW HONEY, ORGANIC BLACKSTRAP MOLASSES (must be organic, blackstrap, and unsulfured molasses), coconut sugar, and/or real maple syrup.
  • ORGANIC SPROUTED GRAINS in moderation: AVOID WHEAT.
  • FLOURS: COCONUT FLOUR and/or BUCKWHEAT FLOUR only.
/
Again I recommend skipping oils as much as possible not just during an elimination diet.
  • Use avocados and seed/nut based dressings for salads. For example, tahini and lemon makes a great dressing.  If you have a blender, making homemade dressings is easy. 
  • Olives are way better for you than olive oil -- any day of the week.  Most olive oil is RANCID and thus is CARCINOGENIC.  It is not an anti-inflammatory medicine.  Olive oil being touted as a health food is a result of good marketing and provided misleading conclusion from research studies.  That said, quality EVOO is superior to industrial (seed and vegetable) oils that are produced with neurotoxin  like alcohol ethanol and hexane¹, like soybean (soy) oil, corn oil, Canola oil (aka rapeseed), safflower oil, sunflower seed oil,  peanut oil, etc.
  • Coconuts are better than way better for you than coconut oil.  Regardless, I use small amounts of coconut oil, because I love it.   I am trying to limit it, but quality unrefined coconut oil is so delicious.  It is a good transitional oil.  In my opinion, it the best choice over other oils without question.

You will lose weight by getting healthy.  Do not make weight lose a health goal, make getting healthy your goal and the rest will follow. 

Points to ponder:
  1. One can't keep eating garbage - it is called junk food for a reason - and expect to be healthy. 
  2. Your health is your greatest wealth.
  3. Think about what is important to you.   
  4. Anything worth having takes time and effort. 


References:
¹National Institutes of Health [NIH].  U.S. National Library of Medicine National Center for Biotechnology Information.  PubChem.  Hexane.
https://pubchem.ncbi.nlm.nih.gov/compound/hexane#section=GHS-Classification

2 Comments

EAT A RAINBOW … EVERYDAY

11/16/2017

0 Comments

 
For good health and vitality, we need to eat the RAINBOW … no, not Skittles. 
[Skittles is not food and is, in my opinion, poison.]


We need to eat a wide spectrum of foods – that is, a wide variety of colorful fruits and vegetables, along with a diverse array of nuts, seeds, legumes, and whole grains to get proper and adequate nutrition. 

The various colors in plants are created by particular phytochemicals.  Phytochemicals are chemicals produced by the plant to provide protection from the elements, insects, fungus, molds, parasites, etc.    In short, phytochemicals generally help the plant thwart competitors, predators, and/or pathogens, thus, being able to survive and thrive to pass on its seeds. 
 
These phytochemicals often confer benefits to us, although some serve as anti-nutrients, especially in excess, and can cause us harm.  That is why it is prudent to eat a diverse variety of fruits, vegetables, nuts, seeds, legumes, and whole grains, as well as to prepare foods in a manner that reduces anti-nutrients and enzyme inhibitors. 
 
In conclusion, we need to consume foods and herbs from the whole color spectrum for good health.  Let’s look at some of the delicious and nutritious colorful foods by color.  :)

 
RED / PINK
Apples: Red Delicious, Empire, McIntosh, etc.
Beans: Adzuki, Kidney, Red, Pinto, etc.
Berries: Cranberry, Goji, Loganberry, Raspberry, Strawberry, Wineberry, etc.
Blood Oranges
Cherries
Grapefruit (Pink, Red)
Grapes
Guava
Papaya
Pomegranate
Radicchio
Radishes (Red)
Red Beets
Red Bell Peppers
Red Cabbage
Red Currants
Red Pears
Red Potatoes
Rhubarb
Rooibos Tea
Rose hips
Tomatoes
Watermelon
Seeds & Grains: Red Rice, Bhutan Rice, Red Quinoa, etc.
 
ORANGE
Apricots
Cantaloupe
Carrots
Citrus: Oranges, Tangerines, etc.
Orange Bell Peppers
Persimmons
Squashes: Pumpkin, Buttercup, Butternut, etc.
Sweet Potatoes
Tomatoes
Turmeric Root
Yams
 
YELLOW
Apples: Golden Delicious, Jonagold, etc.
Asian Pears
Bananas
Carrots
Ginger Root
Golden Kiwi
Lemons
Mango
Pineapple
Winter Squashes: Acorn, Delicata, Kabocha, Spaghetti, etc.
Starfruit
Sweet Corn
Tomatoes
Watermelon
Yellow Beets
Yellow Bell Peppers
Yellow Summer Squash
 
GREEN
Artichokes
Asparagus
Avocados
Bitter Melon
Bok Choy
Broccoli
Broccolini
Brussels sprouts
Cabbage
Celery
Cucumbers
Green Beans
Green Onions / Scallions
Green Tea
Jalapeno Peppers
Kiwi
Leafy Greens (arugula, spinach, lamb’s quarters, collard, beet greens, Swiss chard, dandelion, lettuce, kale, turnip, mustard, etc.)
Limes
Okra
Olives
Pears
Peas (Snow, Sugar Snap, Garden, etc.)
Seeds: Pumpkin
Watercress
Zucchini Summer Squash
 
BLUE
Blue Corn
Blueberries
Boysenberries
 
PURPLE
Carrots
Grapes
Japanese Sweet Potatoes
Plums
Prunes
Purple Bell Peppers
Purple Cauliflower
Purple Corn
Purple Kale
Purple Potatoes
 
BLACK – PURPLE
Acai Berry
Black Mission Figs
Eggplant
Raisins
 
BLACK
Beans: Black, Black Soybeans
Black Currants
Black Garlic
Black Lentils
Blackberries
Grapes
Olives
Rice: Black
Seeds: Black Sesame, Black Seeds (Nigella sativa), Chia
Wild Rice
 
WHITE
Artichoke Hearts
Beans: Cannellini, Navy, Great Northern, etc.
Carrots
Cauliflower
Coconut
Daikon Radish
Garlic
Hearts of Palm (get sustainably sourced or avoid)
Jicama
Mushrooms: White Button, Oyster, etc.
Parsnips
Potatoes (eat the skin & NEVER eat fried unless you want to increase your risk of cancer dramatically…. Slow boiled is best)
White Onions
 
TAN/BROWN
Beans: Garbanzo (Chick Peas)
Cacao
Dates
Ginger
Mushrooms
Nuts: Almonds, Macadamia, Pecans, Walnuts, etc.
Seeds: Flax (Golden, Brown), Hemp, Sunflower, Sesame, etc.
Rice Brown

MIXED:
Rainbow Chard
 
Definitions:
Spectrum – a band of colors, as seen in a rainbow, produced by separation of the components of light by their different degrees of refraction according to wavelength.

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The information provided is for educational purposes only and is not intended as a substitute for advice from your physician or other healthcare provider.  Please consult your healthcare provider before embarking on any diet, fast, exercise, or supplementation program and/or if you have or suspect you might have a health problem.  Do not use or consume any wild plants based solely on the information on this website.                            © 2016-2023 I Love Iodine. All Rights Reserved.
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