The Nutritional Benefits of Hemp Milk

For many people, milk has been part of a standard daily diet their entire life. You may drink several glasses of milk a day, but some people don't handle milk well, and it can lead to a variety of digestive problems. If you drink commercial (pasteurized, homogenized) milk, you are drinking something with little to no nutritional value, and it may even contribute to health issues for some people. If you’re looking for a healthier alternative to cow’s milk, you may want to consider hemp milk.*  It offers a variety of health benefits and it’s easy to make at home yourself.

Health Benefits of Hemp Milk

Hemp Bliss (Photo credit: joshua m. neff)

Before we jump into the nutritional value of a glass of hemp milk there are some other health benefits to consider.

Hemp milk doesn’t contain many of the allergens milk from animals contains. Many people are lactose intolerant or allergic to either whey protein or casein. The allergies can cause anything from gastric distress to migraines and anaphylactic shock. All of these ingredients are found in cow’s milk, sheep’s milk and goat milk. Hemp milk is free from these common allergens.

Additionally, hemp milk contains wonderful omega fatty acids. Omega fatty acids are excellent for improving immune function, organ function, better skin, nails, and better brain function as well. Lastly, most hemp grown in the US and Canada is grown without the use of pesticides, herbicides, and other chemicals, which makes it a cleaner and healthier choice than conventionally sourced animal milk.

Nutritional Content of Hemp Milk

Your standard 8-Ounce glass of hemp milk contains the following nutrients:

•    900mg Omega-3 Fatty Acid
•    2800mg Omega-6 Fatty Acid
•    All 10 Essential Amino Acids
•    4 grams of Protein
•    46% of RDA of Calcium
•    0% Cholesterol
•    Potassium
•    Phosphorous
•    Riboflavin
•    Vitamin A
•    Vitamin E
•    Vitamin B12
•    Folic Acid
•    Vitamin D
•    Magnesium
•    Iron
•    Zinc

As you can see hemp milk is full of nutrients. It tastes much like almond, rice or soy milk. It is a bit watery so it may not work well as a straight replacement in baking; however, on cereal or as a beverage to drink, it is quite delicious.

Food shelled hemp seeds. (Photo credit: Wikipedia)

How to Make Your Own Hemp Milk

Making hemp milk is easy to do. However, finding hemp seeds may be a bit trickier. You can order them online, and some natural health food stores may carry both hemp milk and hemp seeds. (Be sure not to buy hemp seeds sourced from China, where they may be grown using chemicals.)

In a blender combine one cup of shelled hemp seeds with five to six cups of water. Blend for two to three minutes until smooth. For richer milk, use less water. For thinner milk you can add more water. You can sweeten the milk, great for coffee - just add honey or agave and vanilla extract. You can drink it as is or you can strain it through a cheese cloth or fine strainer to remove seed particles.

If you have cow’s milk sensitivities or are simply looking for a vegetarian alternative, hemp milk is extremely healthy. More supermarkets are beginning to carry it and you can make it yourself at home too. Give it a try; you might be surprised how tasty it is.

* Note: If you really want to drink cow's milk, be sure it is REAL milk!! See this blog post for how and why....

Superfoods for Heart Health

Heart disease is number one killer among both men and women in the United States. And although we all realize that eating nutrient-dense healthy foods help reduce the risk, we may not know which foods are the best choices to battle this deadly disease head on. The key is stepping up fiber and choosing healthy fats. Eating healthy fats, like omega-3 fatty acids and olive oil, can help to reduce triglycerides. Whole, natural fats such as coconut oil are also great at reducing inflammation, and provide a quick and healthy source of energy. And a diet rich in soluble fiber, which is often found in legumes and some fruits and vegetables, helps to decrease LDL cholesterol levels.

Heart-healthy walnuts. (Photo credit: Wikipedia)

Sardines are an awesome source of omega-3 fatty acids, along with calcium and niacin. You can prepare fresh ones on the grill, or canned sardines work great in salads or sandwiches. Mackerel is another excellent source of omega-3s, and is full of selenium, which is an antioxidant mineral which may help protect the body from heart disease and cancer. (Small fish like sardines also have fewer pollutants and heavy metal content.)  Another great way to get omega-3s on the go is by grabbing a handful of walnuts for an afternoon snack. Add some to your green salad, or give chicken salad a nutrition boost by adding ground walnuts.

Kidney beans are a very affordable source of high fiber, and are high in protein for sustained energy without fat. Add them to salads, soups, and chili whenever you can, as they truly are almost a perfect health food. Since canned varieties tend to be higher in sodium, try to use the dried varieties whenever possible. Beans are easy to cook - just soak overnight in cold water with a pinch of baking soda, then drain, rinse, cover with water, and cook for about an hour. Drain and keep in the refrigerator until needed (they will keep in the refrigerator in a covered container for up to a week).

Whole-grain barley is rich in soluble fiber and insoluble fiber, which is good for combating constipation. It’s also a good protein source and has a good supply of iron and minerals. Choose whole-grain barley cereals, or substitute whole-grain barley for rice and pasta side dishes once a week.

Oatmeal is a great way to boost your fiber content early in the morning, and it also has a low glycemic index, which helps to provide lasting energy and stave off hunger. Choose rolled oats, and add some raisins, apples, and honey for flavor. Instant oatmeal isn’t a healthy option as it’s usually loaded with sugar.

Six Natural & Safe Painkillers

Let's face it - pain is a part of your life.  We don't often think about it that way, but in actuality it’s something to be grateful for, because it is your body’s natural defense against further injury.  Imagine what would happen to a runner’s knee if they didn’t feel the pain of overuse or improper form?  They could damage it beyond repair.  It’s also normal to not want to feel this pain, and to want to reduce it or alleviate it when it occurs.

Coated 200 mg ibuprofen tablets. (Photo credit: Wikipedia)

Unfortunately, drugs such as NSAIDS come with a whole slew of possible harmful side effects.  That’s where natural painkillers can be a great benefit, particularly if you’re dealing with an injury or chronic pain.

Let’s take a look at six natural painkillers:

1.  Arnica is a wonderful herb that comes from a lovely yellow flower that grows in the mountains of Europe.  It has been shown to be quite effective in reducing inflammation and the pain related to inflammation.  This natural painkiller is great for treating arthritis, muscle and tendon sprains and strains and even bruising.  Arnica can be taken orally with a homeopathic remedy or applied as a topical gel.

2.  Curcumin, an ingredient in Turmeric, is a wonderful painkiller which also suppresses and reduces inflammation. Inflammation is often the cause of joint and muscle pain.  Curcumin can be taken as a capsule, and is said to be better absorbed by your body if you take it with bromelain which is an anti-inflammatory enzyme found in pineapple.

3.  Omega-3 fatty acids are anti-inflammatory compounds that keep your body in a state of optimal health by blocking chemicals that cause inflammation in the body.  In a study of rheumatoid arthritis patients, daily supplementation with 2.7 grams of EPA and 1.8 grams of DHA resulted in a significant reduction in the number of tender joints.
 
Omega 3 fatty acids are found in flaxseed, hempseed, and cold-water fish like salmon, sardines, and mackerel.  You can also take fish oil supplements.

4.  Boswellia, aka frankincense, is an herb that treats chronic pain.  Like many of the other herbs it decreases inflammatory compounds and thus leads to the reduction of pain for both minor injuries like sprains and strains and also chronic pain like arthritis.

Devil 's claw, Proboscidea louisianica (Photo credit: Vietnam Plants & The USA. plants)

5.  Devil’s claw is a fruit that is native to South Africa.  It has been used to reduce back pain and arthritis pain. Compounds called iridoid glycosides have pain-relieving and inflammation-fighting capabilities.  However, if you suffer from stomach issues, consult approval from your doctor before beginning to take Devil’s claw.

6.  Feverfew is a long-standing natural pain remedy and works quite well for headaches, minor pain, arthritis pain and fever.  It’s been shown to actually cease the development of headaches and to stop migraines in their tracks.  It works by relaxing blood vessels in your brain and preventing them from constricting. 

Natural painkillers can be your healthy way to mitigate or eliminate chronic pain or pain caused by minor injuries.  However, just because an herb is natural doesn't mean it doesn't have side effects so it pays to take caution when adding any herbal or natural remedy to your routine.  However, the side effects are generally significantly much less harmful than those of NSAIDS. Check with your alternative healthcare practitioner to be sure before using.

Superfoods for a Super Pregnancy

Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with these great superfoods, you’ll be energized, strong, and sharp, and ready to welcome your pending bundle of joy!

Red beans (Photo credit: Wikipedia)

Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they’re usually higher in sodium and their nutritional value is a bit lower since they’re processed using high temperatures.

Include plenty of whole grains like brown rice, quinoa, millet, and oats as they’re a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed.

Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron, and folate. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer.

Brussels Sprouts (Photo credit: Wikipedia)

Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.

Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.

Lastly, it’s important to drink plenty of water, and make sure you’re getting plenty of rest during this time. A well-hydrated, well-rested body recovers more quickly, and ready to take on the challenges that life with a newborn baby brings with it!

Superfoods That Fight Depression & Improve Mood

We’ve all had the blues once in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression, without resorting to potentially toxic drugs.

 Healthy foods for your brain & mood. (Photo credit: Wikipedia)

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. Olive oil, walnut oil, and other healthy fats and oils tend to have high vitamin E content.

Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or on meat-restricted diets.

More good mood foods. (Photo credit: Wikipedia)

Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too. You should always eat free-range, pasture-raised poultry to support the health of the planet, and minimize antibiotics and other toxins in your diet.

And please, if you’ve been dealing with the symptoms of depression for a while, contact your doctor to discuss available treatment options and find a natural and healthy solution that works for you.

Say Goodbye to Stress With These Superfoods

Life has a way of getting the best of us some days. Whether it’s working too many hours, shuffling your kids all over town for their activities, taking care of your household, or dealing with personal or family matters, stress can take its toll on you physically, mentally, emotionally, and spiritually. But there are simple steps you can take to combat stress, starting with the foods you eat.

Beets and asparagus on a plate. (Photo credit: Wikipedia)

Avoiding caffeine and alcohol is a good start when life’s particularly stressful. Stimulants and depressants like these can both zap your energy and rob you of the fuel you need to successfully cope with tension. Sugary foods should also be avoided as well, as they cause your blood sugar levels to spike then dip rapidly, which can in turn make your energy levels spike and dip at the same rate.

However, there are a number of superfoods that can provide you with the energy and nutrition your body needs to keep stress in check.

Asparagus, which is high in folic acid, can help level out your moods. Folic acid and vitamin B are key players in producing serotonin, a chemical that gets you into a good mood.

And though we may hear negative things regarding red meat, it’s actually a wise dinner option for a stressed-out family. Beef’s high levels of iron, zinc and B vitamins not only help get you into a good mood, but help you stay there as well. Your local butcher can help you select lean cuts for the healthiest options

Almonds are also an awesome choice when it comes to arming yourself against stress. They’re high in magnesium, zinc, as well as vitamins B2, C, and E and unsaturated fats, all which are great warriors against free radicals, which have been shown to cause cancers and heart disease. Many other nuts, such as walnuts, cashews, and Brazil nuts are also very helpful, and provide your brain with much needed Omega-3 fatty acids, which help calm stress and have other positive effects as well.

And here's my favorite - sushi! If you like sushi, it's a great stress-relieving food. Fresh fish, along with nutrient-packed Nori (seaweed), provide lots of Omega-3's, vitamins, and other minerals. When combined with the fresh and spicy flavors of wasabi, soy sauce, and other fresh vegetables, sushi provides a fun, tasty departure from that "same old" food, and can leave you feeling refreshed, energized, and relaxed.

Try some of these foods today, and say sayonara to your stress - naturally!

Super Foods for A Long Healthy Life

Recent research shows that specific chemicals in foods -- such as sulforaphane, a phytochemical in broccoli -- work with your genes to ratchet up your body's natural defense systems, helping to inactivate toxins and free radicals before they can do the damage that leads to cancer, cardiovascular disease, and even premature aging.

And the hope for the future is to be able to tell someone what diseases or maladies they are might be genetically predisposed to early on, so their diets can be focused accordingly. We’ll know which foods to add, and which ones to avoid, and be able to take a proactive role in preventing or deterring a genetic disease. In the meantime, many foods have been determined to pack a punch to the aging process.

Image via WikipediaLycopene, the pigment that makes tomatoes red, also appears to reduce risk for cardiovascular disease, some cancers, and macular degeneration. It’s also been associated in greater self-sufficiency in elderly adults. While fresh tomatoes have a good hit of lycopene, the most absorbable forms are found in cooked tomato products, such as spaghetti sauce and soup and prepared salsas. Pink grapefruit, guava, red bell peppers, and watermelon are also rich in lycopene.

Eating at least two cups of orange vegetables like sweet potatoes, squash and carrots boosts intake of beta-carotene, which converts to vitamin A, essential for healthy skin and eyes, and which may also reduce the risk of some cancers, cardiovascular disease, and osteoporosis. Lutein and lycopene, also found in orange produce, also help reduce the risk of macular degeneration and may protect skin from sun damage and even reduce wrinkling as well. Mangoes and cantaloupes are also beta-carotene endowed (and yummy!).

Image via WikipediaAnd if you don’t do ANYTHING else to change your diet, eat your dark leafy greens. They have been showed to significantly reduce your risk for heart disease and may also save your eyesight. Dietary guidelines advise at least three cups of greens a week. Frozen or bagged are almost as good as fresh, but of course fresh is always best, so visit your farmer's market regularly, or join a local CSA, which often feature a lot of greens.

Don’t forget the mental aging process either. The heart-healthy omega 3 fatty acids have also recently been shown to keep your brain sharp. A recent study found that a higher intake of fatty fish significantly reduced mental decline. If fresh fish isn't an option, go for canned tuna, salmon, and sardines.

These foods are not only tasty, they can even help you live a longer and healthier life. Most of them are also pretty easy to find in most areas, so add a few into your diet today, and reap the benefits!

Related Articles on Superfoods:

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Get Great Skin From the Inside Out

Our skin is the first thing that people see of us. But, to make it look its best requires us to watch what we do to our insides. To get the best from our skin, we need to eat foods that nourish us and don't fill us up with toxins that are hard for the body to process.

Image via WikipediaThe skin is after all an organ. It is the only one that is on the outside of our body. As such, whenever there is a problem on the inside of our body, it will show up in our skin. Have you ever experienced dull and lifeless-looking skin? You were probably also sick at the time. The reason for this is that our skin is actually our largest detoxing organ.

In order to prevent the skin from looking sick, you need to feed your body the right way. Eating healthy keeps your skin healthy as well. Here are some ideas of how to eat for a great-looking outer layer!

* Berries – Berries of all sorts are full of antioxidants. We know that antioxidants fight free radical damage done in the body from cellular activity. It is this damage that can lead to wrinkles, saggy skin and other signs of aging. To keep skin strong, toned and looking its best, keep free radical damage to a minimum. Try strawberries, blueberries, blackberries and others.

* Water – Drink as much as you can. Water gives the body an internal shower. It helps the body to remove toxins at the same time. Try drinking at least eight glasses a day.

Image via Wikipedia* Green tea – This contains antioxidant substances called polyphenols. These are also found in chocolate that contains a high level of cacao. Polyphenols have anti-inflammatory properties. This increases immunity levels as well, and it has been said, they can slow the aging process as well.

* Dairy products – Eat full-fat yogurt, cheese, and cottage cheese. Why full fat?? The fat is an essential part of the milk. Removing it impairs digestion and removes a lot of the nutrients that are contained in the fat. Dairy contains vitamin A, an essential vitamin for skin health. But guess what? It's not in the milk - it's in the cream. If you remove this, you are removing the vitamins along with it. Eating full-fat dairy products in moderation is perfectly fine for your metabolism, and actually some studies have shown may even improve it. Yogurt also contains live cultures and probiotics to keep the digestive system clean and the bowels moving properly to remove unwanted waste products. A healthy intestinal system also shows in the skin.

Image by malloreigh via Flickr* Omega 3 fatty acids – These are great for increasing heart health but also can improve the look and feel of skin. Fats are needed for proper cellular membrane construction. Omega-3 fatty acids can be found in plant oils like olive oil and flaxseed oil. Also, eating cold water fish like salmon gives you a healthy dose of it. Try to eat fish at least twice a week - but be careful which fish you eat. Large fish can contain high levels of mercury, and fish farmed overseas may be contaminated with a lot of other junk. (Here are a couple of links which may help you in choosing healthy, safe fish: http://www.rodale.com/safe-fish-eat
http://www.ewg.org/safefishlist )

* Whole grains – They don’t just keep the blood sugar level but also contain minerals that nourish skin. Whole grain cereals and breads contain selenium, vitamin E and vitamin A. All are helpful for healthy cellular growth of the skin and reduced inflammation. However, many grains are hard for the human body to digest. Consume sprouted grains where possible, to aid in digestion and absorb the most nutrients possible.

Keep your body healthy on the outside by feeding it well on the inside, and your skin will look great in return - even through the winter months!

How to Fight Inflammation Naturally

Inflammation is your body’s reaction to injury - but it can also be caused by many toxins, which irritate your body and cause inflammation to occur. You can have external inflammation, for example a twisted ankle will swell. You can also experience inflammation internally. For example your arteries can become inflamed.
Inflammation, while it is a natural response, can be dangerous too. If your arteries are inflamed and stay inflamed then you can suffer a heart attack.

There are many medications that help fight inflammation. For a sprained ankle you might take an NSAID to reduce the swelling. For inflamed arteries you might take a Image via WikipediaStatin drug. These drugs, whether prescription or over the counter, have side effects. NSAIDs for example can cause liver damage or stomach distress. And new and an alarming study reported in the September 6 issue of the Canadian Medical Association Journal shows that regular use of NSAIDs even in small doses can DOUBLE the chances of miscarriage for pregnant women. And Statins have some of the highest numbers of dangerous side effects of any drug out there. The  more we learn about these drugs, the more we seem to find that they are actually making us sick more than they are making us well.... The good news is that there are many things you can do today to fight inflammation naturally.

Five Ways to Fight Inflammation Naturally

#1: Omega threes. Omega three fatty acids help reduce inflammation in your body naturally. You can find omega threes in many whole grains, fish and nuts. However, most people don’t get enough omega threes in their diet. The healthy ratio of Omega 3 to Omega 6 in the human diet should be somewhere between 1:1 and 1:4, but the typical American diet provides more like 1:20 - FAR from the ideal balance. A simple solution is to take a fish oil or omega three supplement. But additionally, you need to decrease the amount of man-made trans fats you’re eating (pretty much any standard type of vegetable oil, as well as margarine, is mainly trans fats). These types of fats contribute greatly to inflammation in your body. (For more on healthy and unhealthy oils, visit http://nhlcookingfromscratch.blogspot.com/2011/04/cooking-with-fats-oils-healthy-tips.html.)

#2: Decrease sugar consumption. Sugar is a prime source of inflammation. It causes free radical damage to your cells. This damage is an “injury” which causes inflammation. After consuming too many sweets or junk food you may notice you look Image via Wikipediapuffy. This is inflammation at work. What you cannot see is the inflammation inside your body. Take a look at how much sugar you consume and create a plan to cut back. You’ll notice a drastic difference in how you feel - and maybe even how you look - and definitely in your long-term health. Many good natural sweeteners are readily available today - from Stevia extract to Xylitol, and even good old-fashioned honey. But don't go overboard - our bodies really weren't meant to consume huge amounts of sweets. Just stick to fruit if you can!

#3: Turmeric. Turmeric is an herb commonly used in mustard and many curries, and it’s a great natural anti-inflammatory. If you don’t eat a lot of curry or mustard consider taking a turmeric supplement. They are easy to find and quite affordable, and can reduce inflammation both externally and internally.

#4: Exercise. Exercise actually helps your body reduce inflammation, and flush out toxins that can cause inflammation. It doesn’t have to be vigorous exercise either. Simply walk for thirty minutes a day. This simple step drastically reduces inflammation.

#5: Sleep. Good sleep is imperative for good health. Studies have shown that people who do not get enough quality sleep suffer from inflammation. They’re at a higher risk for obesity and heart disease. Sleep is when your body heals itself, including inflamed areas. Without this repair time, inflammation can build up in the body over time. Restless or impaired sleep, or simply not enough of it, can take a huge long-term toll on your overall health. Take a look at your sleep habits. What can you do to improve them?

There are several other simple steps you can take to reduce inflammation naturally, such as: Reduce alcohol intake. Stop smoking if you smoke. Lose weight.

If you have an injury, like a sprained ankle, consider using natural arnica gel to treat it. Add green tea to your diet and cut back on saturated and trans fats.

Simple steps to live a healthy life also fight inflammation naturally. Take a look at your existing habits. How do they support inflammation? What can you do to change your lifestyle and fight inflammation naturally?