Evolving Wellness

How to Get More Leafy Greens Into Your Diet

Mon, 20 May 2013 18:22:57 GMT

This article is written by Dr. Colette Szalay, contributing guest author for EvolvingWellness.com

This is the 5th article in a series on helping you eating optimally healthy, where we will focus on practical ideas to incorporate more leafy greens into your daily diet.

In the first article - Why are we so dedicated to disease - I spoke about the mindset that needs to shift from that of curing diseases and instead emphasize caring for our bodies for a lifetime so that we don’t succumb to the conditions that we are seeing more and more of now at ever younger ages.

In the second article - The diet-inflammation connection - I wrote about a typical dietary scenario and linked it to how a person felt, and then made some suggestions for change.

Then in the third article - From Fit to Fat, to Fit - I wrote a commentary about a man who underwent a remarkable transformation to purposely let his body ‘go’ for 6 months and before long he looked like the average overweight middle-aged man, where he was once a lean and chiseled fitness trainer. He then embarked on 6 additional months to return to his former physique by eating healthy and exercising again, just to understand and empathize with the challenges his obese clients faced.

Finally, in the fourth article - The Preventable Side of Cancer Through Lifestyle Habits I explored the evidence we have today in how much cancer is impacted by the lifestyles we choose, namely the quality (or lack thereof) when it comes to our diet.

The Dietary Power of Leafy Greens

Many people fall short on the recommendation to eat 8-10 servings of fruits and vegetables a day (I know some who don’t even eat that in a week). Even more so, people are lacking in adequate consumption of leafy green vegetables. A large part of this is people simply don’t know what to do with them, so hopefully after reading this article you can start incorporating them into all kinds of foods.

Leafy greens, especially dark ones, are powerhouses of nutrients. They are also inexpensive for the large amount and quality of vitamins and minerals they contain. Leafy greens include things like kale, collard greens, red/green/ or rainbow chard (sometimes called Swiss chard), mustard greens, beet greens, bok choy, arugula, spinach, wild greens like dandelion or lambs quarters, and even herbs like parsley, basil, and cilantro. If you are a gardener, leafy greens are hardy and easy to grow. It also means you are getting as organic as possible.

Research shows that dark leafy greens potentially ward off many types of cancers and are very good for heart health. I admit I am always skeptical when I read about new vitamin supplements that promise ‘high antioxidants’ or claims to be a natural extract of whatever fruits or vegetables. A synthetically made vitamin can never replace what is found in nature and all the intricate components as they are meant to be consumed in its most natural and whole form possible. And sometimes people consume such vitamins instead of eating healthy, blindly thinking that this somehow makes up for the lack.

Putting Greens to Work For You

It is not far from the truth that we in our modern culture are overfed yet undernourished, and children are no exception. They are so starved for nutrients found in plant foods that it is no wonder we are seeing an alarming rise in all conditions such as allergies, asthma, general immune deficiencies, learning disabilities, autism, ADHD, and even childhood cancers. Dr. Terry Wahls, a medical doctor and researcher, aptly stated that we are seeing so many behavioural issues in children because the brain is simply starving for the building blocks to conduct the biology of life. (Incidentally, Dr. Wahl was diagnosed with MS in 2000 which progressed so quickly that she was in a wheelchair within a few years. It was through radically changing her diet, including taking out processed foods, dairy, and grains, and instead eating a lot of greens and raw foods that in 9 months of doing so she threw away her wheelchair and began running and riding a bike).

Children need to learn at a young age what real eating is all about, and it must be modeled by parents so that it becomes normal to see greens and raw vegetables on a plate at every meal. Can’t imagine your child eating kale for example? Or you have no idea how to prepare Swiss chard? Here are 10 tips to help you get more leafy greens into your diet:

Become familiar with things in the grocery store that you normally don’t even notice or ever buy. Learn the names and if you have internet access, there are many recipes you can find online when you become more creative.
Buy a bunch of parsley on your next shopping trip and over the next few days, add it to anything you make – soups, stews, on top of mashed potatoes, or as a garnish on a pasta dish prior to being served.
If making wraps or sandwiches, always put in a few leaves of something green (iceberg lettuce, being so nutritionally void, does not count!).
Soups lend themselves well to the addition of greens. Chards, kale, and beet greens can be added chopped up small into any soup, adding always at the end of cooking so as not to destroy the valuable nutrients with too much heat. Even if you are not yet at the stage of making homemade, a can of soup is far healthier if you add in a few greens before serving.
Make a salad with mixed greens, including things like spinach and arugula (which has a spicier flavour) instead of just plain romaine lettuce.
Spaghetti sauces or chili are a great way to ‘hide’ leafy greens for children. Again, always put in just at the very end of cooking.
Stir frying chopped kale with garlic and a touch of soya/tamari sauce is a nice side dish. Or simply add a handful of chopped greens (bok choy works well) at the end of making a vegetable or shrimp stir fry. Cilantro is a delicious garnish on top of any stir fry.
In the spring when our bodies naturally want to detoxify after a long winter, gather bags full of new dandelion greens (make sure it isn’t sprayed in any way). Best of all, it’s free! Add to a salad or to your next morning smoothie-in-a-blender made up of a banana, frozen berries, a spoonful of plain dairy or non-dairy yogurt, coconut oil, raw almonds, flax seeds, a ¼ of an avocado, and enough water to blend.
It is a delicious blend and goes over well with children, with lots of healthy fats to feed young brains. It is incomparably better than a bowl of even the ‘healthiest’ boxed cereal on the market (and I say that with a hint of sarcasm since none are truly healthy).
Making homemade pesto can be very easy by using a handful of basil, 1 clove of garlic, 1/3 of a cup of walnuts and/or sunflower seeds, juice of half a lemon, and a pinch of salt (or you can add parmesan cheese instead of salt). Add enough olive oil to make it blend easily into a blender and voila! A great topping for noodles or as a sauce for steamed vegetables like cauliflower or yellow beans.
You may not be able to use a huge bunch of kale, especially when you first begin to incorporate more greens, for example before it goes too wilted. I often buy several bunches at a time, then rinse and chop into large pieces and blanch it in boiling water for less than 30 seconds. Quickly drain and spread out on cookie sheets and put into the freezer for an hour or two. Then remove and it can be portion sized into containers or small Ziploc bags and put in the freezer for later use. Kale for example, when frozen, crumbles easily into small pieces ready to go into or onto anything. Now there are no excuses to not have time to add extra greens to any dinner meal!

And there you have it, some new ideas on how to incorporate these healthy greens into your daily meals. Be creative and best of all, happy eating!

About the Author

Dr. Colette Szalay is a chiropractor who practices in Ontario, Canada. She works with all ages, from infants to the elderly. She has a particular passion for helping patients transform their health with dietary changes since she believes the majority of conditions she sees are a cumulative result of poor food choices. She has felt first-hand the benefits of changing her diet over the years and inspires others to do so as well.

Review: Naka Vital Greens

Thu, 09 May 2013 15:08:02 GMT

Greens, as in whole, natural green plant foods, make up the most necessary element of optimal nutrition and health. The benefits they provide for us run far and wide from the rich variety of vital nutrients that they provide, to the indispensable benefits of the chlorophyll they contain. But while eating the living, whole green food is always best and should be our first choice, sometimes it is helpful to have some extra support. This is where a high quality green supplement, like Naka Vital Greens can provide great value.

Naka Vital Greens first came to my attention in 2008, when I first began to learn about the acid-alkaline balance within our body, and its importance for optimal health. All of a sudden green foods looked a whole lot more appetizing, and green smoothies were making a regular appearance in my diet.

While my eating habits to that point were nowhere near the SAD - highly processed food - diet, I was transitioning away from a diet that included animal products, as well as some refined grains and sugars. I knew that years of eating on the acidic side would eventually catch up and wanted to give my body even more support during this time, as it began its deep cleanse.

During one particular visit to a local health food store, I examined and inquired about different options of chlorophyll supplements that support the body's natural health, prevention and pH balance. After examining the several options I decided to go with Naka Vital Greens for four main reasons:

i) Its quality and general purity of ingredients
ii) Its favourable reputation and high recommendations
iii) It being a local (Canadian) product
iv) It being in a liquid, highly absorbable form

I am not a fan, or proponent, of using any supplement on a long term regular or habitual basis, so my use of Naka Vital Greens was very short, as I was only looking for that small extra boost, while I continued to optimize my diet. Since then however, it has become a product I am comfortable to recommend to others for similar purposes. I most recently revisited personal use of the product during the spring of 2013, when I did an intensive 30 day cleanse. I purchased another bottle of Naka Vital Greens to provide that extra boost of greens and beneficial nutrients to support my health even further. In the following review I will share with you about this product in more detail and why it can be a great choice on your health and wellness journey as well.

About Naka

Naka Herbs & Vitamins Ltd. was founded in 1991 by Mike Nacachian, the company's president. It is a leading Canadian manufacturer and distributor of premium quality herbal products. Naka provides both high quality and innovative supplements in liquid or easy-to-swallow capsule forms designed to meet the wide variety of needs out there.

Naka employs the resources of a naturopathic doctor and master herbalist, and its formulas are developed to provide consumers with the best supplements containing balanced, full-spectrum combinations of high-quality herbs and extracts, with a focus on superior absorption and effectiveness of supplements.

High-quality herbs, standardized extracts and certified organic ingredients are featured in many of their supplements. All Naka products are tested by Analytical Laboratories to fulfill strict government requirements and provide superior quality assurance.

To learn more about Naka and its products, visit: Naka Herbs

About Naka Vital Greens

Vital Greens provides a boost of essential green nutrients, like chlorophyll, aloe vera, ginseng, ginkgo biloba, a superfood complex and 15 vegetable juice extracts.

It comes in liquid form, and is 98% absorbable. I personally prefer liquid supplements to any pill forms, as they tend to be more natural in their composition, rather than requiring fillers or binding agents like solids. They are also easier to absorb.

When it comes to the taste of the product, I think this is also one of its desired highlights, in that it tastes so pleasant. It is ever so gently sweet, due to the Stevia it contains, and has a mild, mint flavor.

Other highlights of the product include:

No GMO ingredients
No artificial color
No artificial flavoring
No animal products (including fish, eggs, or dairy)
No yeast
No nuts
Non-irradiated

I cannot say that I personally experienced any difference in my health status when I used this product the first or second time. My health is already in great condition, and there was nothing noticeable that was in need of improvement. My purpose for taking this product was again, to alkalize, cleanse and detoxify on a more potent level, and provide a concentrated boost of beneficial herbs and vital nutrients.

Therefore, personal results will vary greatly depending on one's past and present dietary and lifestyle habits, as well as state of health. The uses for this product and how it can benefit our health run far and wide, and I outline them in the health recommendations below.

HEALTH RECOMMENDATIONS:

Naka Vital Greens can be used to help or support any of the following functions:

improve mental and/or physical performance after periods of mental and/or physical exertion
boost the body during or after periods of illness
cleansing and detoxification
improve energy levels, aid with fatigue or energy imbalances
provide a source of alkalinity to help balance the internal pH
support healthy aging
support healthy cognitive function (ex: memory, alertness, etc.)
support women's and men's health needs
support a healthy immune system
help with blood sugar regulation
support optimal organ function
support healthy weight management
provide vital vitamins, minerals, antioxidants and phytonutrients
support healthy hair, skin and nails
support healthy digestion and elimination

For more information, see the detailed Vital Greens Info Sheet

USAGE:

The supplement is very easy to use and the best part is there is no hassle with powders, or any stirring, or blending needed. It can also be used by people who cannot swallow pill or tablet form supplements. One simply needs to add 15mL (product comes with a little measuring cup), to about 1 cup (8oz) of water.

The liquid comes in a 500mL size, which provides just over 1 month of doses, when using the recommended 1 serving - 15mL - daily. The bottle is made of BPA-free plastic (type #1).

Vital Greens should be drank on an empty stomach, first thing in the day, before breakfast.

INGREDIENTS:

Finally, when it comes to the ingredients, they contain an impressive amount of nutrient-dense foods and herbs. The formula has over 40 herbs and superfoods that provide the essential vitamins, minerals, antioxidants and phytonutrients that are needed for our optimal health.

For example, ingredients like Ginseng and Ginkgo help with energy levels and mental cognitive function; Spirulina and Chlorella both offer detoxifying effects, among many other benefits; while green vegetables and grasses offer numerous nutrients, chlorophyll and alkalizing benefits.

Each (15 ml) contains:

Medicinal Ingredients:

Siberian Ginseng [12:1, QCE =5400 mg]……...450mg
Ginkgo Biloba leaf extract [24.5% flavonoids; 6% terpene]…...…1.75mg
Licorice root……..21mg
Spirulina ………..47.25mg
Chlorella ……...12.25mg

Non-Medicinal Ingredients:

Superfood Complex [1:10] = 3750 mg
(provides: wheat grass, barley grass, alfalfa leaf extract, apple pectin fiber, sprouted barley malt, brown rice bran, bee pollen, pineapple juice powder, Nova Scotia Dulse, fructooligosaccharides, beet juice powder, oat grass, rye grass, grape seed extract, peppermint leaf, royal jelly, acerola juice powder, rhubarb juice powder, aloe vera leaf, ginger root, bilberry leaf.)
Vegetable Juice Complex [1:10]= 200 mg
(provides: broccoli juice, carrot juice, tomato juice, beet juice, spinach juice, cucumber juice, brussel sprout juice, cabbage juice, celery juice, kale juice, asparagus juice, green bell pepper juice, cauliflower juice, parsley juice, wheat grass juice.)
Chlorophyll
Purified water
Stevia leaf
Vegetable glycerine
Sea salt
Potassium sorbate
Natural apple, peppermint, lemon, licorice flavour
Lecithin
Pectin
Xanthan Gum
Bilberry extract

PRICE & AVAILABILITY:

The cost of this product ranges anywhere from $20 to $30 depending on where it is purchased, per bottle.

The product is widely and commonly available at all major health food stores across Canada, and select locations in the US.

It can also be purchased from numerous online retailers like:

Naka Vital Greens on Amazon.com (for US customers)
Naka Vital Greens on NationalNutrition.ca (for Canadian customers)

Downsides of this Product

While the product is excellent in many ways, and perhaps one of the best on the market, there are two major things that if improved upon, would optimize it even further where our health and wellness is concerned.

1) Not Certified Organic.

Naka shares that their products contain organic ingredients, but when it comes to this product, it is not clear which, if any ingredients come from organic sources. This is one of the product's biggest limitations and downsides, as we know today that pesticides and synthetic fertilizers in our food contribute greatly to the health problems we have. So the consumer has no idea as to the quality of the vegetables, fruits and herbs used in this product.

2) Containing Potassium Sorbate.

Even though it is considered a GRAS - generally recognized as safe - food additive, it is not an ideal ingredient where the highest, most natural quality products are concerned. Potassium sorbate is a common food and personal care preservative, that has been linked to some unfavorable effects, specifically under prolonged use.

Conclusion

In the end, as wonderful as this supplement is, we have to remember that it is still a processed product. So while it can offer various benefits to our health on a mental, emotional and physical level, it should not be depended on as the sole basis for good health. It should be used only when needed, and along with good lifestyle habits, and not as a replacement for real, whole food, or fresh vegetable juices.

Before taking any herbal products, it is good to consult with your natural health care practitioner, like a naturopathic doctor, and essential if you are suffering from any illness or on any pharmaceutical medication. The product is not recommended for those who are pregnant, breastfeeding or have high blood pressure.

Zesty Spinach Hemp Veggie Salad Recipe

Mon, 06 May 2013 18:16:36 GMT

Characteristics

This is a very easy and nutritionally well balanced whole meal salad. It is great tasting, refreshing and very satisfying. It incorporates the amazing nutritional benefits of hemp seeds, and is rich in a variety of vitamins, minerals, antioxidants and phytonutrients. It also provides healthy carbohydrates, protein and fat.

TYPE: Salad, Meal, Appetizer
PREPARATION: < 15 mins
SERVING: Makes 1 meal sized salad

Raw
Vegan
Wheat-free
Gluten-free
Peanut-free
Nut-free
Soy-free
Corn-free
Refined sugar-free

Goodies Needed

INGREDIENTS:

2 cups of baby spinach (organic)
1 Tomato (organic)
1 Orange Bell Pepper (organic)
1 Avocado (organic)
2 TBS Hemp Seeds

Dressing:

1-2 TBS Extra Virgin Olive Oil (organic)
1 Lemon, juice squeezed (organic)
1/4 tsp Himalayan or Unrefined Sea Salt
1/4 tsp Cumin (organic)
dash Ground Black Pepper
dash Cayenne Pepper (organic)

TOOLS:

cutting board and knife
optional - salad spinner
optional - Immersion blender, or Vitamix (a regular blender will work, but final product will not be as smooth in consistency)

Preparation Steps

Wash and shake off excess water from the spinach, unless pre-washed. Place on cutting board, and chop roughly into smaller pieces. Place into your salad dish.
Wash the pepper, cut lengthwise, remove the core and seeds. Slice and dice the pepper into smaller chunks. Sprinkle over the spinach.
Wash the avocado, cut lengthwise and remove the pit. (See instructional video for avocado.) Slice and dice the avocado into smaller chunks. Sprinkle over the pepper and spinach.
Wash the tomato, remove the core and dice into smaller chunks. Sprinkle over the avocado.
Sprinkle a minimum of 2 tablespoons of hemp seeds over the salad. (Use more for added calories, fat, or protein needs.)
Combine all of the dressing ingredients in a small glass or bowl, and stir vigorously until well blended. Alternatively, you can mix the dressing, using an immersion blender or Vitamix, blending on high speed (a few seconds) until very smooth. Drizzle the dressing evenly over the salad.

Meal Nutritional Benefits

Spinach:

Excellent source of vitamins, minerals, antioxidants, fiber and is a rich alkaline food source
good source of: vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
enhances eye sight, immune system and mental function
for more information, visit the spinach detailed overview from World’s Healthiest Foods

Bell Peppers:

Great source of antioxidants
good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper
helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health
for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Tomatoes:

Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
Good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
Aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
For more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Avocado:

provides the meal with healthy fatty acids
good source of (in descending order): vitamin K, dietary fiber, potassium, folate, vitamin B6, vitamin C and copper
help regulate healthy blood pressure, help decrease LDL cholesterol and increase HDL cholesterol and enhance overall health
help protect against breast cancer, prostate cancer and oral cancer
for more information, visit the avocado detailed overview from World’s Healthiest Foods

Hemp Seeds:

Excellent source of complete and highly digestible protein
Contain more required amino acids than milk, meat or eggs
Provide an excellent amount and ratio of omega 3 to omega 6 fatty acids
A source of: iron, calcium, B vitamins, vitamin D, vitamin A, vitamin E, potassium and phosphorus (Source: Healing Source Hemp)
Promote weight loss, protective against heart disease, provide enhanced energy and stamina and enhance overall good health
Excellent for diabetics, those needing to lose weight, athletes and people of all ages
For more information, visit health benefits of hemp seeds

Limes/Lemons:

Add a great tang of taste to any meal
An excellent source of vitamin C
Provide phytonutrients with antioxidant and antibiotic effects
Protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
For more information, visit the lemons/limes detailed overview from World’s Healthiest Foods

Olive Oil:

Rich in monounsaturated fat and polyphenols
Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
Helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
For more information, visit the olive oil detailed overview from World’s Healthiest Foods

Black Pepper:

good source of: manganese, vitamin K, iron and fiber
helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
contains antibacterial and antioxidant properties
for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Cayenne Pepper:

Adds a spicy taste to any meal
good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods

Cumin:

adds a delightful rich flavor and fragrant aroma to any meal
good source of: iron, manganese, calcium and magnesium
protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
for more information, visit the cumin detailed overview from World's Healthiest Foods

Unrefined Sea Salt:

Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
Alkalizing to maintain proper acid/alkaline body balance
Has helped to promote optimal health in civilizations for centuries

Review: ShaSha Organic Sprouted Bio-Buds

Mon, 29 Apr 2013 17:35:16 GMT

Sprouts can be looked upon as one of the most prized gifts from nature for the sustenance of our health and wellbeing. Sprouted seeds have more than three times the nutrients of unsprouted seeds and come to us with a whole plethora of benefits. While it is always best to sprout our own seeds (grains, beans, legumes, nuts) at home, this is not always possible for various reasons. To help provide a convenient sprouted product that can be used anytime, the optimally health oriented company ShaSha Co. developed the Bio-Bud.

What Are Bio-Buds?

Bio-Bud products are made with sprouted grains, legumes and pods that are dehydrated at the peak of their enzyme levels and nutrient value, and packaged with no additives or preservatives. They are raw and from organic sources.

Like all sprouts, they are lavishly rich not just in nutrients, but bio-available nutrients. They include the vital minerals that our bodies need to build strong tissues and bones, like iron, magnesium, calcium and phosphorus. They are also rich in the B vitamins, which support our nervous system health. They are a living food source and contain a rich concentration of enzymes to optimize the digestion process. They are full of life energy (Chi) and other beneficial components, like antioxidants and phytonutrients.

To understand the full depth of the amazing health and nutrition benefits of sprouts in general, I invite you to read my essay called Understanding Sprouts: Supreme Nutrition & Life Energy. In it, I describe the nutrition and health benefits of sprouts in more detail, as well as any safety measures, how to best use them and more.

The bio-buds all contain outstanding nutrition profiles where the macronutrients are concerned as well. It is optimal for our health, to eat a diet rich in healthy, complex carbohydrates like vegetables, whole grains, beans and legumes. Typically at least 60 - 80% of our calories should come from these sources, with an emphasis on vegetables making up the most of that total. Optimal dietary practices also include a protein component of about 10%, and fat component of about 10 - 20% of our total calories, for most adults. The bio-buds perfectly reflect the necessary carbohydrate component, surpass the protein needs, and provide even less fat than they could. All of this supports our bodies in the healthiest ways possible, ensuring optimal fuel being delivered to run our body and materials to build our body.

Another outstanding aspect of the bio-buds are their potassium amounts. In our world today, it is estimated from reported sources that about 1/3rd of people are suffering from hypertension, or high blood pressure. One of the main causes of this is the high amounts of processed food in people's diets with extreme amounts of sodium, while being deficient in potassium. When it comes to bio-buds the opposite holds true. They have negligible amounts of sodium and very high amounts of potassium. Consider that the recommended daily intake for potassium is 4700mg, and several of the bio-buds provide 1/5th of that amount from a single serving of them alone.

Thanks to all of these excellent qualities, the bio-buds offer numerous health benefits for us. These include, but are not limited to:

enhancing digestion and elimination
enhancing the immune system
lowering cholesterol
helping to regulate/balance blood sugar
building healthy hair, skin and nails
enhancing the nervous system (helping offset the effects of stress)
protecting against heart disease
protecting against cancer
protecting against diabetes
providing a healthy, reliable fuel source for balanced energy levels

As mentioned above, bio-buds are produced by ShaSha Co. - a company that I am proud to support due to the type and quality of food products that they create. At a previous time I have written about their sprouted grain bread selection, which comprises what are among the top healthiest breads, if one is to eat bread.

Currently, ShaSha Co. offers 4 different bio-buds, which are brown rice, mung beans, adzuki beans and lentils. Each of the products is raw, certified organic, Kosher, Halal and comes from a peanut-free facility. The characteristics and benefits of each one are described in more detail for you below.

Raw Organic Sprouted Brown Rice

Ingredients: Organic Brown Rice

Nutritional Benefits:

Excellent source of many essential vitamins like Vitamin B3 (niacin), Vitamin B1 (thiamine), Vitamin B6 (pyridoxine), and Vitamin E, as well as minerals, like Magnesium, Zinc, Phosphorus, Potassium and Iron.

Naturally low in fat - only 7% of calories per serving (1/2 cup)
Great source of protein - 7g - 7% of calories per serving (1/2 cup)
Great source of healthy, complex carbohydrates - 84% of calories per serving (1/2 cup)
Good source of fiber - 3g per serving (1/2 cup)
Free of cholesterol and sodium

Characteristics: Similar to regular brown rice, however it tends to have a fluffier and even more developed flavor. It can be pre-soaked to rehydrate for 30 minutes, and then cooked on simmer for about 15 minutes. Otherwise, cooking without pre-soaking takes about 30 minutes. It is important to cook this product on very low heat (simmering) to minimize any nutrition loss of the nutrient rich sprouts.

Raw Organic Sprouted Adzuki Beans

Ingredients: Organic Adzuki Beans

Nutritional Benefits:

Excellent source of many essential vitamins like Vitamin B3 (niacin), Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6 (pyridoxine), and Vitamin C, as well as minerals, like Iron, Magnesium, Zinc, Phosphorus, Potassium and Calcium.

Naturally low in fat - only 3% of calories per serving (3/4 cup)
Outstanding source of protein - 23g - 26% of calories per serving (3/4 cup)
Great source of healthy, complex carbohydrates - 72% of calories per serving (3/4 cup)
Excellent source of fiber - 17g per serving (3/4 cup)
Free of cholesterol and naturally low in sodium (15mg per serving)

Characteristics: Similar to regular adzuki beans, perhaps a little more delicate in taste and texture. The beans can be pre-soaked for 30 minutes to reduce cooking time to about 15 minutes, or cooked from dry for about 30 minutes. Be sure to cook them on lowest heat to reduce nutrient loss.

Raw Organic Sprouted Mung Beans

Ingredients: Organic Mung Beans

Nutritional Benefits:

Excellent source of many essential vitamins like Vitamin B3 (niacin), Vitamin B1 (thiamine), Vitamin B2 (riboflavin), and Vitamin C, as well as minerals, like Iron, Magnesium, Zinc, Phosphorus, Potassium and Calcium.

Naturally low in fat - only 3% of calories per serving (3/4 cup)
Outstanding source of protein - 25g - 28% of calories per serving (3/4 cup)
Great source of healthy, complex carbohydrates - 69% of calories per serving (3/4 cup)
Excellent source of fiber - 15g per serving (3/4 cup)
Free of cholesterol and naturally low in sodium (15mg per serving)

Characteristics: Similar to regular mung beans, with a little more developed flavor. The beans can be pre-soaked for 30 minutes to reduce cooking time to about 15 minutes, or cooked dry for about 30 minutes. Be sure to cook them on lowest heat to reduce any nutrient loss.

Raw Organic Sprouted Lentils

Ingredients: Organic Lentils

Nutritional Benefits: Excellent source of many essential vitamins like Vitamin B3 (niacin), Vitamin B1 (thiamine), Vitamin B2 (riboflavin), and Vitamin C, as well as minerals, like Iron, Magnesium, Zinc, Phosphorus, Potassium and Calcium.

Naturally low in fat - only 4% of calories per serving (3/4 cup)
Outstanding source of protein - 26g - 29% of calories per serving (3/4 cup)
Great source of healthy, complex carbohydrates - 68% of calories per serving (3/4 cup)
Excellent source of fiber - 18g per serving (3/4 cup)
Free of cholesterol and naturally low in sodium (15mg)

Characteristics: Similar to regular brown/green lentils, but seem to have a little more enhanced flavor. The lentils can be pre-soaked for 30 minutes to reduce cooking time to about 15 minutes, or cooked dry for about 30 minutes. Be sure to cook them on lowest heat to reduce any nutrient loss. I have also tried soaking the lentils for about 2 hours, which then allowed me to enjoy them without any cooking, in their truly raw, sprout form. It may be possible that the other bio-buds can be consumed in a similar way, and I will definitely be trying that in the near future.

How to Eat Bio-Buds?

Once re-hydrated and/or cooked bio-buds can be easily added to almost any meal. They make great sides, and are best served with vegetables. You can easily turn the beans/legumes into a puréed soup, dip, or hummus-like spread. They can be added to salads, as well as wraps. They can be eaten warm or cold.

You can combine the bio-bud rice with one of the bio-bud beans/legumes in a single meal as well. Because they are both sprouted, digestion should be optimized without any bloating or gas, but be mindful nonetheless of how your digestive system reacts to this high starch/high protein meal combination.

Where to Get Bio-Buds?

At this time, Bio-Buds are only available in Canada. They can be found in select health food and grocery stores throughout Ontario. Check the ShaSha store locator to find a location near you. If you reside in the US, explore your local health food store for similar product options. And of course don't forget that you can also make your own fresh sprouts of rice, and various beans and legumes at home.

In the end, this product definitely gets my recommendation as an optimally healthy food choice, as everything it contains works to benefit our body and support our health. It is a real, whole food, and living one at that, which can be incorporated easily into our everyday meals.

Understanding Sprouts: Supreme Nutrition & Life Energy

Mon, 22 Apr 2013 15:27:40 GMT

If you are passionate about excellent health and excellent food, then sprouts are a food source that is probably already part of your diet, or one that you will want to include. The benefits of sprouts run far and wide where our health is concerned. They are packed full of vitamins, minerals, phytonutrients, and enzymes, as well as highly digestible forms of complete protein. Add to that some life energy and you have a supreme food source on your hands, or plate as would apply to our discussion here.

While many of us are already enjoying the powerful benefits of sprouts, to many more of us sprouts may be a complete mystery. What are they? How do we eat them? Where do we get them? And why are they so darn good for us, may be some of the questions you are wondering about yourself. So in this essay, let's explore some of the basics of understanding sprouts.

Sprout Basics

Sprouts, as the name implies, refer to seeds (including nuts, grains, legumes and beans) that have been brought out of their dry, dormant stage. The seeds are first soaked and then kept in a warm, moist environment that induces them to do what nature intended in order to produce new life—SPROUT!

Sprouts have been an ancient food source, used and depended on for centuries by various cultures, originating most notably in China. In The Sprouting Book, author Ann Wigmore explains that during his sea voyages in the 1800's, Capitan James Cook actually relied on the nutritional power of sprouts to save his crew from succumbing to scurvy. In our Western world, they made a popular emergence around the 60's and 70's, only to re-surface with increased popularity a few decades later. In the last few decades we have been experiencing a tremendous increase in health consciousness, which has led many people to vegetarian, vegan and raw food diets.

When most of us first hear about eating "raw vegan", perhaps we cannot imagine what people like that could possibly eat. Is it just fruits and vegetables? After all, everything else, like grains and beans (aside from meats, eggs and dairy) we have been conditioned into thinking needs to be cooked, or at least subjected to some heat source. However, the truth of the matter is quite different.

Whether one is a raw foodist, or not, grains, beans and legumes can actually be consumed in their raw, uncooked form. This is possible thanks to sprouting. In fact, not only are sprouted grains, beans, nuts and seeds edible, they are more nutrient rich than their cooked, or dry counterparts. Think about it, nature is infusing the best of everything it has into the seed during the sprouting process to ensure the success of new life.

Aside from their outstanding nutrition, which will be explained more below, there is another asset that sprouts have, which most cooked or "dead" foods don't. This being that they contain life energy. Sprouts are in fact biogenic, meaning that not only are they living, or alive, but they can transfer that living energy to you. Why is this important? Without going into some long New Age discussion, just think of it as many experts in the field of optimal raw nutrition put it: "living bodies, need living foods".

But today, the importance of life energy is not just some nice health cliché, it is also a scientific fact and observable phenomenon. At the quantum level we are all energy - in fact everything is! And what you put into your body, the habits you have, or the thoughts you think, all impact that energy. Every action either shifts that energy away or towards your optimal balance, or maintains it. The fact that most of us today are walking around like living zombies, addicted to external stimulants, in a brain fog, suffering from constant fatigue speaks a lot for itself. Our life energies are severely depleted and out of balance! This is where raw, living foods, like sprouts can help to bring us back into balance and let us thrive, not just survive.

Now you may be wondering, what is this magical thing that happens during the sprouting process that activates all of this amazing goodness for us. Well, for starters all of us know that water is necessary for life (at least on Earth). When the dry, dormant seed is placed in the right environment, mainly a wet one, with just the right temperature, it is signaled to begin new life. As the sprouting process takes place to begin the creation of new life, many reactions take place within the seed. Plant hormones are activated, which serve numerous important functions for the sprout, and in turn for us. Proteins are predigested into easily usable amino acids, saving our body a lot of unnecessary work when we ingest the sprouts. (Remember, digestion is a taxing, and energy depleting process on our systems.) Fats and carbohydrates are also broken down into easier to use components, like fatty acids and sugars. Enzymes are activated to make all this happen. These same enzymes are also present to us upon consumption of the sprout for the digestion process within our bodies, again saving our body some work of providing its own enzymes. And while all this is happening, their nutrient content increases profoundly. Sprouts provide a rich quantity and quality of nearly all of the vitamins and minerals we need for optimal health.

All together, sprouts are revitalizing in so many ways! They are excellent life generating, high energy foods that support us on both a cellular and molecular level. They truly are a food for the body, mind and spirit.

Sprout Benefits

Rich in protein. On average 40-50% of the calories in sprouts is protein.
Highly digestible protein. Not only are sprouts rich in protein, but along with their rich supply of enzymes the protein is of a superior quality, easy to digest and assimilate by the body. The sprouting process breaks down proteins into their amino acid counterparts, which are easy for our body to quickly utilize.
Rich in enzymes. Being raw, sprouts come into our bodies with their own rich supply of enzymes, aka digestion breakdown tools. This is highly beneficial for us, as our body does not have to expand its own energy to provide the enzymes and breakdown the food source.
Rich in living energy. Every living being has a quantifiable energy within them, their "Chi", "Qi", life energy or life force. When food sources are "living" (plant foods), as opposed to "dead" (animal foods), they transfer to our bodies their life energy. This has numerous positive benefits, like improving our overall energy levels and aiding the optimal function of our body systems.
Rich in vitamins. Sprouts contain some of the highest concentrations of vitamins that are valuable to us for proper health and maintenance of tissues, as well as the healing and prevention of disease. Some sprouts even include vitamin D and vitamin B12.
Rich in minerals. Sprouts contain some of the highest concentrations of minerals that are necessary for our bodies to thrive at optimum levels. They contain both major and trace minerals, which are all needed for optimal health function.
Rich in phytonutrients. Being a plant food, and a fully living one at that, sprouts include a rich variety of various phytonutrients. Nutritional science today is discovering how highly protective and healing these compounds are for all acute and chronic conditions.
Low in calories. Sprouts are extremely nutrient dense, providing lots of nutrients, for very little calories.
Easily digestible. Due to their pre-digested nutrients and high concentration of enzymes, sprouts are very easy to digest. They do not tend to give any of the unpleasant effects typically associated with eating beans or even grains, like bloating and gas.
Alkalizing. When we understand the importance of eating based on the acid-alkaline balance, we realize that the average person is suffering from chronic acidity, which results in all sorts of ailments and weight problems. Most of our food should come from alkaline forming sources, and sprouts are one example of just that. Sprouts in this case are very beneficial because as seeds sprout, they become more alkaline.
Anti-carcinogenic. Most sprouts are rich in phytonutrient compounds that are directly linked to being protective against, or healing towards cancer.
Positive cholesterol effects. Sprouts decrease LDL and increase HDL. (Alfalfa sprout cholesterol research)
Healthy hair, skin, nails. Due to their high protein, vitamin, and mineral content, sprouts contribute to healthy skin, hair and nails.
Healing and Protection. Due to their high nutrient and phytochemical density, sprouts provide numerous benefits to all of our body systems, and overall health.
Highly Economical. Dry grains and beans, even most seeds are very low cost food sources. When sprouted, they increase in volume and nutrient density, becoming an even more economically sound food choice.

Sprout Risks

Phytoestrogen content. Some sprouts, like alfalfa, mung or soy contain phytoestrogens. Generally speaking phytoestrogens are very health promoting, as they help the body balance its estrogen uses. However they have also gotten a negative reputation with links to cancer formation. Currently it is not clear what the negative effects of phytoestrogens may be, as data is inconclusive citing both, for and against the health effects of phytoestrogens.
Toxicity risks. While almost all seeds (legumes, nuts, etc.) can be sprouted, a few should be avoided due to the toxins they contain. For example, phytohemagglutinin (PHA) is common in most large beans, but its concentrations are the highest in kidney beans. These should not be sprouted or eaten raw. Black beans and cannellini beans have also been noted to produce undesirable effects when eaten in their sprouted form. Lima beans on the other hand contain linamarin, which can cause unpleasant toxic reactions as well. Individual sensitivity to PHA will vary, but to avoid unpleasant health effects, it is best not to sprout large beans. Chickpea (Grabanzo beans) seem to be okay, however it is best to stick to Adzuki and Mung beans, as well as lentils for sprouting from the bean and legume family.
Contamination risks. (See below)

Sprout Safety

In recent years, as the popularity of sprouts increased, so did cases of foodborne illnesses linked to sprouts. This has left many wondering if they should even be incorporating sprouts into their diet, and left others turning away from sprouts altogether.

However, to properly assess the issue, we have to properly understand the issue. The most common foodborne illnesses were linked to cases of Salmonella and E. Coli. Neither of these bacteria naturally grow on plants. They are typically associated with fecal matter and animals. So how did they get to the sprouts? According to Health Canada, sprouts can become contaminated at the seed level in the field (from animal manure, runoff, etc) or during storage. Then, the warm and wet sprouting process allows the bacteria to proliferate. Contamination can also occur at the processing level, while improper storage can further make the problem worse.

Homemade sprouts should be rinsed regularly during the entire sprouting time. Homemade and store bought sprouts should be strictly kept in the refrigerator.

It is also important to understand that even IF sprouts were contaminated, the digestive and immune system of a healthy individual would be able to handle the incoming bacteria, preventing any infection. The typical bacterial proliferation in plant foods is unlikely to ever be as high as it is found in animal foods. The truth is that most people today have extremely toxic and out of balance bodies. Pathogenic (disease-causing) bacteria, fungi or viruses can only thrive in polluted internal systems, where the good microbes are unable to maintain a healthy balance. Pathogens do not attack randomly and no, unlike popular belief we are not at their mercy. The human body has numerous mechanisms of defense, as well as a remarkable natural healing ability and self regulation. However, when we abuse our bodies through the nutrient-depleted, toxin-laced, acid-forming diets, stress filled lifestyles and other poor habits that the majority have, any infection then becomes easily possible.

Therefore, it is wise to take precaution and be prudent about sprout consumption safety, but one must also understand that what is often shared by the media applies most to the person living the mainstream lifestyle. If one has an optimally healthy diet and lifestyle, and hence a properly working immune system and digestive system, it is very unlikely to suffer from any microbial infections. If you have a compromised immune or digestive system, it is best to avoid commercial sprouts.

To ensure the most pleasant and safe experience with sprouts, consider the following guidelines:

Sprout your own seeds. Buy seeds from high quality sources, preferably organic, local if possible so you know exactly where your seeds have been. Rinse the seeds thoroughly before sprouting. Some people also use a vinegar solution to rinse the seeds. Follow with sprouting the seeds yourself and making sure that you follow the recommended regular rinsing about every 8 hours.
Buy organic sprouts from high quality sources. Whether it be a grocery store, health food store, local farmer's market, or restaurant, inquire as to the company of the sprouts, the origin of the sprouts, how they were handled, etc.
Don't buy expired sprouts. Sprouts should look and smell fresh. If there is any mold, or undesirable scent, wilting or yellowing, avoid consuming the sprouts.

Sprout Nutrition & Usability

Here is some key information about some of the most common sprouts.

Mung Bean Sprouts

Nutrition: Very Good source of protein - 40% of their calories come from protein (3g per 1 cup). The protein in sprouts is highly digestible and easy to assimilate for the body. They are rich in enzymes that ease the digestive process, making mung bean sprouts very easy to digest. They are low in calories, rich in vitamin C, vitamin K, Folate and Manganese, as well as a good source of most other vitamins, minerals and fiber.

Taste & Texture: Mung bean sprouts have a mild flavor that tends to go well with any meal. They are slightly crunchy, and can be eaten warm or cold. If eating warm, be sure not to apply high or prolonged heat, as that will defeat the purpose of benefitting from their superior nutrition.

Soybean Sprouts

Nutrition: Excellent source of protein - 47% of their calories come from protein (10g per 1 cup). The protein is highly digestible and easy to assimilate for the body. They are low in calories, rich in Vitamin C, Vitamin B1, Folate, Manganese, as well as a good source of most other vitamins and minerals.

Taste & Texture: Soybean sprouts also have a mild flavor and are easy to mix with nearly any meal. They are bigger than mung bean sprouts, but delicately crunchy as well. They can be eaten warm or cold.

NOTE: It is crucial to only purchase ORGANIC soybeans or sobean sprouts, as soy is one of the top three GMO foods produced today. If your soybeans are not organic, you can easily assume they come from GMO sources.

Lentil Sprouts

Nutrition: Excellent source of protein - 36% of their calories come from protein (7g per 1 cup). The protein is highly digestible and easy to assimilate for the body. They are low in calories, and very rich in minerals like Iron, Copper, Manganese and Phosphorus, as well as others. They are also rich in vitamin C, Folate and Vitamin B1, as well as good sources of other vitamins.

Taste & Texture: Lentil sprouts have a delicate, pleasant flavor, and go well with many meals, whether warm or cold. They are about the size of mung bean sprouts and slightly crunchy.

Alfalfa Sprouts

Nutrition: Very good source of protein - 50% of their calories come from protein, however due to their large sprouted volume, 1 cup only yields about 1g of protein. They are very low in calories, and rich in Vitamin K, vitamin C, and a good source of other vitamins, as well as minerals. It has also been found that alfalfa may be a possible source of vitamin B12, as well as a source of vitamin D.

Taste & Texture: Alfalfa sprouts are very small, and usually eaten as green seedlings. The sprouts have a mild nutty or Earthy flavor, and a delicately crisp texture. They are typically eaten cold, sprinkled on top of meals, added to salads or wraps.

NOTE: It is wise to only purchase ORGANIC alfalfa or alfalfa sprouts, as alfalfa is one of the top GMO foods produced today. Apparently GMO alfalfa is only used to feed animals, and the one for sprouting is not GMO, but to be on the safe side, organic sources would be best.

Radish Sprouts

Nutrition: Good source of protein - 25% of their calories from protein, however like alfalfa sprouts only provide 1g of protein per cup of sprouts. They are very low in calories and very rich in nutrients, like Vitamin C and folate, and a good source of most vitamins and minerals.

Taste & Texture: Radish sprouts are very small and typically eaten as green seedlings, which are attached to the sprouted seed. While their texture is similar to other sprouts like alfalfa or broccoli, their taste is more pronounced. Expect a radish-like flavor that is a bit on the spicier side. They are typically eaten cold, sprinkled on top of meals, added to salads or wraps.

Broccoli Sprouts

Nutrition: Good source of protein - 40% of their calories from protein (2g of protein per 1 cup). They are very low in calories and rich in various vitamins and minerals, like Vitamin C. They are extremely rich in sulforaphane and other phytonutrients.

Taste & Texture: Broccoli sprouts are very small and typically eaten as green seedlings, which are attached to the sprouted seed. They have a similar delicately crisp texture as radish or alfalfa sprouts. Their taste is sharp, and similar to radish sprouts. They are typically eaten cold, sprinkled on top of meals, added to salads or wraps.

Sunflower Sprouts

Nutrition: Good source of protein - 18% of their calories come from protein (2g of protein per 1 cup). They are low in calories and rich in vitamin C, E, and even D, as well as the B vitamins and folate. They also contain minerals like, calcium, iron, magnesium, phosphorus, and potassium, as well as fiber, and many phytonutrients.

Taste & Texture: Sunflower sprouts are among the top favorite, as they have a nice, nutty taste, and crisp texture. They are commonly used in wraps and salads, or as a garnish for almost any meal.

For a quick overview, check out these sprout nutrition fact charts from the Sproutman.com and quick sprout facts from the International Sprout Grower's Association.

How to Eat Sprouts

Sprouts are extremely versatile and can be included as part of almost any meal, or eaten on their own as a snack. Seedling sprouts like radish, broccoli, onion, sunflower or alfalfa are normally always eaten cold, in their raw form. They are commonly sprinkled on top, or added next to main dishes. Whether a tofu stir-fry or a raw zucchini pasta, they can add an element of both color and nutrition to any meal. These types of sprouts are also commonly stuffed into wraps or added to sandwiches. Finally, they are also commonly mixed into various salads, and can even be juiced.

Bigger sprouts like mung, lentil or soybean sprouts are used in many main dishes, and either sprinkled on top, or mixed right into a meal. They can be eaten cold, or gently warmed up and served along with a cooked meal. Even though mainstream health agencies advocate for thorough cooking of sprouts, this essentially defeats the purpose of eating these delicate living foods, as their enzymes and core nutrients can get easily destroyed. Cooked sprouts will still offer some health benefits, but not nearly as much as in their raw form.

Sprouts can also be blended into hummus-like dips and sauces, along with some herbs and spices. Bigger ones, like chickpea sprouts are also commonly eaten on their own as a snack. Grains like brown rice, or buckwheat are commonly sprouted as well. And if you consume bread as part of your diet, then sprouted grain bread should be the only way to go. Excellent sprouted grain bread choices include: Manna Bread, Food For Life Bread, and ShaSha Bread.

While sprouts can be enjoyed year round, they have been relied on by many cultures as an indispensable food source during the colder months, when fresh produce is limited. No matter the climate, seeds can be stored dry, and sprouted when needed to produce a source of rich nutrition, including vital vitamins and minerals.

How to Sprout

Sprouting at home is easy and most cost effective, ensuring the best quality control over your sprouts and optimal freshness. You can use a specifically designed sprouting apparatus, or simply a plate, or a glass jar.

Begin by rinsing the seeds intended for sprouting thoroughly.
Soak your seeds in clean/boiled lukewarm water for about 3 to 8 hours. (Small seeds shorter time, bigger seeds (beans), longer time. Tiny seeds like radish, do not need to be pre-soaked at all.)
Drain the water from the seeds and rinse them with clean (non-chlorinated) water.
Place the seeds into your sprouting apparatus, or sprouting jar, or on a few wet paper towels or gauze sheets on a plate. If on a plate, or jar, cover with lid to maintain a level of warmth and humidity. Note: sprouting jars usually have holes punctured at the top to provide some airflow, and provide ease of rinsing.
Rinse your seeds thoroughly every 8-12 hours, roughly twice a day: morning and evening.
Make sure that your seeds are kept moist and do not dry out. They should be kept at room temperature, in a well lit area, but out of direct sunlight.
Depending on the type of seed, sprouts are ready in about 2 to 7 days.

Be sure to rinse your sprouts well with clean water before consumption. In terms of storage after sprouting, store the sprouts in the refrigerator. Be sure to remove any excess water, and store in a closed container.

To maintain nutritional integrity and safety, sprouts should be consumed fresh, especially the delicate seedling kinds. Do not store fresh sprouts for long periods of time. Usually 2 to 3 days is the maximum time.

Here are two other resources that can help teach you to sprout: How to Sprout from Natural Papa and How to Sprout from Vertical Veg.

Where to Get Sprouts

Most health food stores carry sprouts, or seeds available for sprouting at home. Some grocery stores are beginning to cary various types of sprouts as well. The most common ones that can be found are soybean sprouts, which have been a regular staple in Asian cooking.

If you cannot sprout (yet) or rely on fresh sprouts for whatever reason, or prefer some convenience, especially when it comes to grains and beans, several companies are creating dry sprouted products. These are sprouted seeds (grains, etc.) that are dried and ready simply for you to re-hydrate, and/or cook, and/or use as is depending on the sprout. My two favorites include ShaSha Bio-Buds and Organic Traditions Sprouts. These can be stored like similar dry goods for longer periods of time.

Happy Sprouting!

References & Resources

Aside from any directly linked references above, other sources used to support or obtain information are included below. These can provide further resources on your sprouting journey.

The pH Miracle: Balance Your Diet, Reclaim Your Health by R. Young and S. Redford Young
Nutrition data obtained mainly from NutritionData.com
SproutNet.com
RawFoodExplained.com
Isga-sprouts.org
Sproutman.com
Wikipedia.com

The Preventable Side of Cancer Through Lifestyle Habits

Sat, 20 Apr 2013 22:54:31 GMT

This article is written by Dr. Colette Szalay, contributing guest author for EvolvingWellness.com

This is the 4th article in a series aimed at helping people reclaim their health, namely through examining dietary habits and making positive changes.

In the second article - The diet-inflammation connection - I wrote about a typical dietary scenario and linked it to how a person felt, and then made some suggestions for change.

In this article I’ve decided to write about cancer – a disease that is becoming increasingly more common. It wasn’t too many generations ago that causes of death were more from infectious diseases and the threats brought about by less than sanitary living conditions and lack of proper health care. However today, the biggest health concern is the threat of chronic diseases that may not kill immediately, but robs a person of quality of life and ultimately shortens it prematurely. Whereby infectious diseases were largely unavoidable in days gone by, today many of the conditions we see around us are what are called lifestyle diseases and avoidable when one adopts healthier ways of eating and living. Although arguably not always, cancer for the most part is one such lifestyle disease.

Modern Day Cancer Stats

Since 2007, cancer has surpassed cardiovascular disease as the leading cause of death in Canada. Roughly 40% of women and 45% of men will have a cancer diagnosis at some point in their lives, and 1 in 4 will die from it. What is startling is the continual rise in the incidence of most cancers in the past few decades. Given the statistics, one prediction I read is that by the year 2030, every single person will develop cancer in their lifetime at some point, although not all may die from it. I know myself working in health care that I am hard-pressed to meet someone who doesn’t have an immediate family member or friend who suffers from it or has succumbed to it. My own mother died of cancer at the young age of 59.

There are many who lean on the merits of modern medical technology – again the emphasis on the cure – after spending many years unconscious about how they treat their bodies. There is nothing like the scare of a cancer diagnosis to have someone suddenly start to pay attention to what they probably should have been doing all along, such as eating better and de-stressing. While we can certainly praise some miracles of modern medicine, it is not without its limitations. Take for example a newsworthy tidbit in the August 20, 2012 issue of Maclean’s magazine. It stated that the aggressive treatment of chemotherapy has now been found to be making cancer worse, promoting tumour growth rather than limiting it. This has left researchers dumbfounded, with their discovery being ‘completely unexpected’. As an aside I can’t help but wonder why this would not be front-page news?

Where Lifestyle Comes In

I don’t pretend to have the answers when it comes to cancer since it is such a complex and multi-faceted disease. What I do know is that the World Cancer Fund and the American Institute of Cancer Research has published a 650 page report that reviewed over 4,500 research studies and is updated every 10 years. According to the findings, if certain dietary protocols are followed (including other policy recommendations such as exercising), 60-70% of the cancer cases could be prevented worldwide. This is huge! For anyone who is interested, you can call 1-800-843-8114 and get a free copy of the 16-page summary from their publications department.

There are many cultures around the world where people have longer than normal life spans and where the incidence of cancer is extremely low. These include the Vilcabambas in Equador, the Hunzas from a region in Pakistan, the Okinawans of Japan, and the Abkhazians from a region within the former Soviet Georgia. Research points to healthy diet being one of the primary reasons for their glowing statistics, as well as exercise, low stress, and a strong sense of community. We have much to learn and gain if we further study and emulate their ways.

As for those who have already been touched by cancer in some way, I invite you to take the time and watch a movie that is available free on Youtube called The Beautiful Truth (see below). It explores some of the alternatives that have been suppressed over the years, yet show promising results that can be far less invasive than traditional chemotherapy and radiation. It is time that these alternatives are explored more fully by medical research and given the credit they deserve as cost-effective and life-saving natural options.

About the Author

Staying Fit and Healthy By Walking in a Winter Wonderland

Mon, 18 Feb 2013 01:42:15 GMT

This article is written by Dr. Colette Szalay, contributing guest author for EvolvingWellness.com

If you live in an area that gets a typical winter season, you may find it challenging to stay fit given your environment during the winter months. Although no doubt it can get very cold in many parts of the world, the outdoors provides a wonderful opportunity to have fun and stay in shape over the winter months. Sometimes it is hard to get motivated, given the comfort and warmth of the indoors, added to the fact that we have more darkness in the mornings and evenings. Yet with a little discipline to start, the winter can be a season to be enjoyed rather than just tolerated.

For some the winter months represent a repeated cycle of packing on the pounds, only to feel bad when spring approaches because “it’s time to get ready for bathing suit season again”. Taking just a 20 minute brisk walk after dinner every evening can make the difference between maintaining your health and physique, versus feeling like a beached whale after gaining 10 or 15 pounds over the winter months.

Far from being just about keeping a certain physique, keeping active has a myriad of health benefits, one of which is mental health. Seasonal affective disorder (S.A.D.) is a depressive state that is brought on by lack of sunlight and many suffer from this. Exercise combats depression and helps ward off these winter blues.

Research has even proven the mental benefits of exercise on memory and cognition for all ages. Studies show that children who exercise show greater aptitude in academic testing and it is believed that exercise has a protective effect against dementia and Alzheimer’s in seniors.

How to Enjoy the Winter Outdoors

A winter workout doesn’t have to be a costly ordeal. Walking is free and if you want to be even more challenged, just walk through fresh snow and you’ll be working up a sweat in no time. If you are concerned about icy conditions or really have trouble bearing the cold, take advantage of the indoor walking that many local community venues organize. For seniors especially or for anyone who is going outside when the sidewalks are possibly icy, I recommend cleat-like straps that easily slip onto footwear to prevent falls.

For the more adventurous, find a second-hand sports store and you can get inexpensive snowshoes, skates, or cross-country skis. For more thrill-seeking types, for less than $20 you can invest in a toboggan and you can brave a hill with a group of kids. There is no better workout than a child who has endless energy to bound up the hill begging you to go down “just one more time PLEEEEEZ” for the umpteenth time!

As for dressing for the weather, I’ve heard it said before that there is no such thing as weather that is too cold, only clothing that is not appropriate for the conditions. Even in sub-zero temperatures, dressing with snow pants on (or at the very least long-johns under pants), layers under a winter coat, a hat, scarf, warm gloves, and boots, you will be sweating within minutes of a brisk walk. Every time I see young men wearing baseball caps in snowstorms, or women that don’t wear hats for fear of messing up their hair, I shiver inside. I too would certainly not enjoy the winter if I was not dressed properly and constantly cold.

Conclusion

In January 2013, Maclean’s magazine published the article entitled Why Sitting is a Dangerous Health Threat. It cites the act of being sedentary as being the new plague of our generation, akin to obesity or smoking. Sitting throughout the day for extended periods of time is linked to diabetes, heart disease and cancer. One study out of Australia showed that every single hour of TV viewed may shorten life by as much as 22 minutes.

We live in a technological age that makes us sit far more than any previous generation. Long commutes to work, jobs that require sitting still for hours, increased TV viewing in all ages, and the ever-present home computer challenge us to keep active. Why not start with having fun with winter while it lasts? After all, it keeps coming back every year, so it would seem sensible for us to learn to work with it, if for nothing more than the sake of our health.

About the Author

Strawberries and Vegancream Smoothie Recipe

Wed, 06 Feb 2013 14:29:29 GMT

Characteristics

This is an ultra creamy and super delicious smoothie that will excite the tastebuds, while nourishing your body with whole food, quality nutrients. A pleasant, natural sweet flavor that is sure to be a hit with the kids and adults alike. It makes a great afternoon snack that provides a real serving of fruit, along with some fiber, protein and healthy fat.

TYPE: Dessert, Snack
PREPARATION: < 5 mins
SERVING: Makes around 24-32oz; for 2 large, or 4 small servings

Raw
Vegan
Wheat-free
Gluten-free
Peanut-free
Nut-free (depending on non-dairy milk choice)
Soy-free (depending on non-dairy milk choice)
Refined sugar-free

Goodies Needed:

INGREDIENTS:

1.5 – 2 cups of frozen strawberries (organic)
2 cups of an original (not sweetened) non-dairy milk (organic soy, brown rice, coconut or almond milk – choose least processed option)
2 Medjool Dates (organic)

TOOLS:

Vitamix (a regular blender will work, but final product will not be as smooth in consistency)

Preparation Steps

Put the strawberries into your blender.
Remove the pits from the two dates and place into the blender.
Add the non-dairy milk into the blender. Different non-dairy milks may slightly alter the taste. I made the original one with soy milk. Experiment with different types to get the taste that you most enjoy.
In a Vitamix, blend on high speed until mixture is very smooth (typically 15-30 seconds). In a regular blender, blend until mixture is as smooth as possible.

Meal Nutritional Benefits

Strawberries:

Good antioxidant source
good source of (in descending order): vitamin C, manganese, fiber, iodine, potassium, folate, vitamin B2 and vitamin B5
contain antioxidant properties to prevent cancer, enhance healthy immune function and protect against rheumatoid arthritis
for more information, visit the strawberry detailed overview from World’s Healthiest Foods

Non-Dairy Milk:

provides optimally healthy plant proteins and fats
naturally cholesterol free
avoids the problems associated with dairy (use of hormones, drugs, acidity, mucus formation, allergies, etc.)
depending on source, like soy, hemp, coconut, almond or brown rice; offers a variety of different healthy nutrients and health benefits
always aim for ORGANIC and ORIGINAL, unsweetened varieties
always choose the least processed one

Medjool Dates:

Good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from NutritionData.com

What You Need To Start a Yoga Practice

Sun, 03 Feb 2013 05:00:00 GMT

This article is written for Evolving Wellness by guest Lexi Yoga.

If you are a beginner to yoga, and just starting out, then it is valuable to know the basics. All you really need to practice yoga is yourself, but being comfortable and safe is important to enjoy your yoga practice.

Where to Practice?

When practicing outside, make sure that the ground is dry and free of rocks. If you are indoors, have a clear space that is free of furniture.

Practice on a non-slip surface. A yoga mat is a good investment, but not absolutely necessary. A folded blanket will also work, but it does tend to slip a bit.

If you are a bit stiff and lack flexibility, then you may need some cushions, a yoga strap and/or hard foam yoga blocks. Proper use of yoga props are best learned from a teacher, who can adapt the practice to your particular needs.

What to Wear?

There is no need to buy expensive yoga clothing. Wearing loose comfortable clothes, preferably cotton or other natural fibers is all you need. The more your skin is free to breathe the better. Be sure that your clothing allows you the maximum range of movement – and that it doesn’t bind you at the waist or crotch. Jeans are not advisable; loose or stretchy shorts are great! Don’t forget to take off your belt if you wear one too.

Practice yoga in bare feet. Being grounded to the Earth bare foot gives your feet room to breathe and gives you more stability in the postures. Leave your shoes and socks outside the room or away from your practice area. Avoid wearing socks, as you can slip and fall.

Take off your watch and jewelry. It is best to remove your glasses, as you want to avoid the chance of breaking them. If you have long hair, then tie it back. Have a zip-up or jumper handy, in case you feel cold – and a light blanket for the relaxation and meditation periods.

Safety Measures

Do not practice yoga near furniture or any sharp objects, as you may lose your balance during some postures, fall and hurt yourself. Be sure to have enough space around you to be able to move around comfortably.

Move slowly. If you experience pain, stop, come out of the position, take a few breaths and then resume your practice. Pain is your body’s way of warning you that something might not be good for you. However, don’t let the fear of pain stop you from practicing gently. Remember to always let your reach slightly exceed your grasp.

If you are pregnant, then you should consider consulting a book on pregnancy yoga or working with a teacher who specializes in this field. This is to avoid any harm to the baby.

If you suffer from any medical conditions or have any doubts as to the safety of some practices, then it’s best to consult your physician or holistic healthcare professional. Remember that yoga is not meant to be used as a medical prescription for any condition. Yoga is a wonderful complimentary treatment to heal your body and make you feel good on a mind, body and spirit level.

About the Author

Lexi Yoga is a yoga enthusiast who took her 200 hour Teacher’s Training Course in Toronto, and 30 hour Yin Yoga Certification Course in Ottawa. She is quite the health nut, who lives a healthy lifestyle mainly consisting of – eat, sleep & yoga. She enjoys making instructional yoga videos on her successful YouTube channel. You can visit her website - LexiYoga.com and follow her daily life on Twitter, and Facebook.

Living Longer – At What Cost?

Wed, 26 Dec 2012 05:00:00 GMT

Despite the fact that most in our human population today are fatter and sicker than ever in recorded human history, many people feel that we are doing better than ever in our technological and medical advances. In many discussions centered on health and longevity it is all too common to hear arguments that our extended lifespan today is a sign of how well we are doing where health matters are concerned.

For many people in our society, a sign of healthy progress is having more drugs available to treat every possible condition and medical machines to scan, slice and probe us like some biological specimens. Many see nothing wrong with most people being on some form of medication today, just as long as they are kept alive.

However as new studies emerge, they have more researchers acknowledging the elephant in the room. In December 2012 Reuters published an article entitled A Sick World: We Live Longer, With More Pain and Illness. In it they share the following quote:

The world has made huge progress fighting killer infectious diseases, but as a result we now lead longer and sicker lives, with health problems that cause us years of pain, disability and mental distress.

And this is exactly where we stand today as a human race. We live longer, but poorer quality lives. This sobering truth makes us consider some tough facts as to the quality of the life most live with, and the numerous costs involved with living longer, but sicker lives. To address these facts, let’s examine some of the root causes of why we are where we are today, and possible solutions that can pave the way to a more harmonious and worthy of being called advanced future for all.

A Study Shines Some Dimming Light

The article from Reuters mentioned above was written to reflect the results of a 5 year study that was just concluded by the Institute for Health Metrics and Evaluation (IHME) at Washington University. The study was the largest systematic effort to quantify world health levels and trends, and involved more than 480 researchers from 302 institutions and 50 countries.The findings of The Global Burden of Disease study concluded the following:

Countries face a wave of financial and social costs from rising numbers of people living with disease and injury
Malnutrition has dropped down the rankings as a cause of death and illness, but the effects of excessive eating are taking its place
Smoking and alcohol use have overtaken child hunger to become the second and third leading health risks, behind high blood pressure
The major health problems now are diseases and conditions that don’t kill, but make us ill

And how is this for a sobering fact: the study shares that over three million deaths globally were attributable in 2010 to excess body weight, more than three times as many as malnutrition.

Chronic diseases today are our number one debilitating agents and killers. According to the research, in 2010 about 12.9 million deaths were due to stroke and heart disease, conditions amplified by eating and drinking too much, smoking and getting too little exercise. An additional 8 million were from cancer, which today research is showing is 70-90% diet and lifestyle related.

More Progress, Less Health

Does the above sound like the signs of a technologically advanced society, or one that should be proud of its advances and progress? To me a thriving population is made up of people who are healthy in mind, body and spirit. Sure there can be some rare problems, but today being in perfect health is what is rare. When we look outside our doors today, we see anything but a thriving population. We see bodies that are overweight, abused and neglected. We see debilitating states of aging and disease. We see widespread depression, anxiety and mental disorders. Most cannot get through the day without consuming some external stimulants because energy levels are so poor. We have a population that cannot think straight and is literally numb to life.

The irony is that indeed we have more food, more supplements, more pharmaceuticals and medical care than ever, and yet we are sicker than ever. When we look at nature and all animals, as long as there is no human interference (which is becoming rarer today) they are thriving and not exhibiting any of our chronic, or even acute conditions. Yet for us as another animal in the Animal Kingdom, it appears we forgot how to live. We forgot what is meant by health, or happiness, and what our purpose here is. In light of this I do not see a world that is progressing for the better, but one that is scraping by and selling a worst case scenario as something positive. We can do so much better. We have such amazing potential, and yet we cannot see it, and are failing to live it.

How did we get to this point you may be wondering. When and where did things start to go so downhill? We are living on a beautiful planet, and do have some amazing technology. There is truly no reason why in this day and age, given everything we know, we should not be thriving. But as it seems, bad habits die hard, and despite the fact that we are living amidst the information age, most in our society still choose to keep their ears and eyes shut, neglecting the overwhelming amount of solid information we have to turn our ways around and thrive in a healthy state where our bodies and the planet are concerned.

Most of the problems we face today can be traced back to the 20th century. The factory and chemically driven agriculture, the inventions of processed and fast food, the heavy promotion of animal food, the numbing way of life focused on external sources of happiness, and a society that values doing, instead of being. Sure, we can point fingers, but as I will share below, that only keep us spinning our wheels in the mud and going nowhere. What is done is done. We all in one way or another bought into the conditioning of the last century that may have had the right ideas, but perhaps did not foresee how disastrously the consequences would play out. Today the consequences are undeniable, and it is time to do something about it.

Solutions for Real Longevity

So what is the solution to the dilemma we find ourselves in? Well for starters it is not waiting for, or complaining about our governments or organizations to initiate a change. This has to come from us because at the end of the day, while large governing bodies have a huge influence in how life in society plays out, we are the ones who always hold the choice of what is right for us at any given time. The organizations are not putting unhealthy food in your mouth. You are choosing to do that. They are also not putting drugs into your system. You are choosing to allow that to take place by not seeking alternative solutions (of which multitudes exist today).

As long as we put blame outside of ourselves, we remain weak and powerless victims. But we are so much more than that. We just don’t realize (yet) how powerful we really are. At the end of the day it all comes down to you. This isn’t meant to be frightening, but empowering for you to finally take action that matters. One thing that I encourage people to do is have their “enough moment”. Sometimes it takes undesirable circumstances to make us fed up, and sometimes we just awaken to walk out of the fog and say “enough”. Until we have our personal moment of enough we usually are not motivated in today’s loud and lucrative world to change. Just look at how many people we hear about who are going in for heart surgery and having a fast food meal on their way to the hospital. So each of us will have our own unique time at which comes our moment of enough, and when it comes it brings with it powerful transformation.

In those moments all excuses that made so much sense up to this time seem to vanish and fade, and our eyes begin to see clearly for the first time. We begin to connect the dots between our choices and the consequences we are creating. We come into awareness that our life is created by us truly, and instantly begin to make different decisions.

Our solutions are not on television, or in any book, or teacher. Sure there is some great material out there, and great people who can inspire us, but ultimately everything we need to choose a new path is within. Again if we just look at nature, we see the clarity with which each animal lives. There is no confusion, no “not knowing”. No one should have to tell you that you are working too hard for material stuff that holds no inherent value, or because you are trying so hard to fit in with the status quo. No one needs to tell you that you are eating unhealthy. You know, and more importantly you know what you need to feed yourself with—real, whole food. No one needs to tell you that you should be making your own food. You know when you are lazy and unmotivated because other societal distractions are luring you in their direction.

No matter who you are and how you look at things, it all comes down to you. Every moment that you choose to ignore the bigger issues that are lurking around in your mind, you create your own suffering. It may seem tough to face these things, but trust me that it is much tougher in the long run not to. We need to stop pushing away and suppressing what is begging for our attention with mind numbing entertainment, toxic drinks and nutrient deficient foods. The quality of the food and water you consume is directly related to the quality of your physical body. Don’t like what you see? Change your ways. You will see your body start to reflect your new choices almost immediately. In the same way we must take the quality of our mental and emotional well-being seriously. You cannot watch mind numbing, violence and drama depicting programming and expect to be a happy person who has a calm, sharp, and focused mind. It just doesn’t work that way. The quality of your relationships, level of inner peace and joy all reflect the state of your mind. Don’t like what you see? Change your ways. We have more than enough resources to support each and every one of us on our journey today to make better choices for the state of our overall health and happiness. But you have to take action, not just think about it, and ponder what could or should be. The Universe will always support you when you move towards love and positive evolution, but it is you who always has to take the first step.

A Path to Optimal Longevity

So in the end, we must understand that our choice does not come down to choosing between a short, healthy lifespan, or a long, unhealthy lifespan. The choice is also not between accepting or rejecting the modern medical system. There are many better choices in between that we have to choose from. One of the most obvious is choosing to have a long life span in excellent physical, mental and emotional health. For many people this idea is not yet conceivable, but for many more it is becoming not only a theory, but a living reality, and how life was meant to be.

As we awaken and grow in conscious awareness, we are starting to realize that we are fully responsible for the state of our health at any given time. It is not something given or taken away on some passing whim. But we need to come to that awareness ourselves. No one can force it upon you. To get there, yes we will have to ask ourselves some tough questions, consider those things which we conveniently keep pushing away, and above all—STOP MAKING EXCUSES and blaming external forces.

Each one of us must take bold and conscious steps to re-assess our life, most importantly our lifestyles. For example, if you don’t have time to eat properly and feel like you must rely on fast or processed food, the solution is not to have the companies make healthier options, but to have you re-prioritize your life. As a society it is time to start maturing and finally grow up. We are not children anymore. We have had enough practice on this planet as a human race. It is time to make optimal nourishment of the body, as well as the mind and spirit a priority. It is time to value states of stillness, silence and being, rather than mindless running around, noise and doing. You have all the time in the world. The fact that many choose to spend it on things that hold no value where our health and happiness are concerned is a whole other story.

So step up to the plate, and choose to say yes to YOU, say yes to LIFE. Release what was, and whatever choices you made in the past. Forgive. Today you get to start fresh and start creating a life that is based on optimal health and longevity through all of your choices. It will be a unique and at times complex journey for each person, but a journey worth taking so that as your lifetime progresses, you are not looking at a future based on countless pharmaceuticals, medical procedures and disability. Rather, you are looking at a fit body, sharp mind and joyful spirit that enjoys all of its days of physical life, right up to the very last moment. The choice is always yours.

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