Category Archives: health

The Easy Way To Sprout Nuts And Seeds

by Mirahealth, nuts, snacks, Uncategorized

Why Sprout Nuts and Seeds

Nuts are one of the healthiest and nutrient-dense foods. They are known to contain high levels of key minerals such as calcium, iron, omega 3 fats, and vitamin E. Studies have shown that consuming nuts may also help fight various conditions such as cancer, heart disease, Alzheimer’s and depression.

Although rich in many nutrients, they have a mechanism that makes it rather hard for the human body to absorb these items. Enzyme inhibitors and toxic substances such as goitrogens and phytic acid make it hard both to digest and take up the nutrients contained in the nuts and seeds.

Fortunately, there’s a simple and natural way to get rid of these substances. Sprouting, sometimes referred to as soaking softens and readies the nuts or seeds for germination. When they are sprouted it forces them to get shed the phytic acids and other protective substances that ensure their survival but inhibit nutrient absorption. It also gives a little bit of a nutrient bump due to the sprouting activity.

It is, therefore, really important to soak and sprout nuts and seeds before consuming them in order to get the most nutrition possible out of them.

Once soaked, the nuts make the perfect snack or addition to your smoothies. They are also great for making nut-butters which are a great snack when added to sliced apples or pears, on celery, or used in a wide variety of recipes.

How to Sprout

Sprouting the nuts and seeds is quite simple. All you need is a glass jar, some sea salt, water, and the nuts or seeds you want to sprout. If you're using a quart jar you can make 4 cups, a pint jar will yield 2 cups. For ease of use, it's best to get wide-mouth canning jars.

The nuts and seeds need to be raw, unroasted, and unsalted in order for this process to work. I do not recommend mixing the nuts and seeds together, even if they require the same amount of time for soaking. Personally, I find it better to soak each one individually. If you want to turn them into a trail mix or use them combined you can do that after they have been sprouted and dried.

Simply put the nuts in the jar, add two teaspoons of sea salt, fill it up with water and leave to soak for the required period of time.

How long to soak for sprouting

Every nut or seed has a different soaking period. Here’s a chart to help you understand the timing needed to soak each different kind.

Almonds – 8 to 12 hours
Brazil nuts – 8 hours
Cashew nuts – 2 to 3 hours
Hazelnuts (filberts) – 8 to 12 hours
Macadamia nuts – 2 hours
Pecans – 4 to 6 hours
Pistachio nuts – 6 to 8 hours
Pepitas – 8 hours
Sesame – 8 hours
Sunflower seeds (no hull) – 2 hours
Walnuts – 4 to 8 hours

Once you have removed the seeds and nuts from the water, you can dry them; the best way is to use a dehydrator or oven. If you opt to use the oven, set it at 150F and let the seeds and nuts dry for 12 to 24 hours. Make sure that they are completely dry before removing them. For the dehydrator, it depends on how well yours works, if you have a manual you can check it for recommended drying times.

It is important to note that not all seeds can or should be sprouted. In particular, avoid sprouting chia seeds, hemp seeds, flax seeds, and pine nuts.

Nutrients in nuts

Different nuts have different nutrients making it a good idea to snack on a variety rather than just one or two. I find that a quick and easy trail mix is 3 parts nuts, 2 parts seeds, 1 part dried fruit. Mixing different nuts and seeds gives you a tasty treat and a nutritional boost.

For those who really want to know:

Acorns – highest in manganese
Almonds – highest in manganese and vitamin E
Beechnuts – highest in manganese
Brazil nuts – extremely high in selenium, also a great source of manganese, phosphorus, and magnesium
Cashews – highest in copper, but also a good source of magnesium and tryptophan
Chestnuts – (European) highest in manganese
Hazelnuts – (also called filberts) very high in vitamin E and a good source of B vitamins
Hickory nuts – very high in selenium, also high in magnesium, thiamin, and copper
Macadamia nuts – very high in selenium and thiamin, also high in copper and magnesium
Peanuts – not a nut, they're actually a legume, a good source of manganese and tryptophan
Pecans – very high in manganese, also high in copper and thiamin
Pistachio – very high in B6, a good source of manganese, copper, phosphorus, and thiamin
Walnuts – very high in omega 3 fatty acids and a great source of manganese

Recipes

Soaked/Sprouted Nuts

Raw nuts are best but for optimal nutrient density, you can boost the nutrition by soaking them. This breaks down the phytic acid coating, an enzyme that protects the nuts until they're ready to sprout but inhibits our ability to absorb nutrients. When soaking or sprouting the nuts you remove this phytic acid coating which makes the nutrients more bioavailable. Soaking/sprouting couldn't be simpler:

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Ingredients

4 cups of nuts
2 teaspoons sea salt
water

Instructions

Place nuts in a quart jar, add salt, and fill with water
Let soak overnight
Drain and then dry in dehydrator or oven set at 175ºF 12-24 hours or until completely dry.

3-2-1 Trail Mix

One of my favorite ways to eat nuts is to make my 3-2-1 Trail Mix. This is a great nutrient dense snack (especially if you soak the nuts and seeds ahead of time) and perfect for on-the-go or anytime you need a quick protein boost.

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Ingredients

3 parts raw nuts (soaked/sprouted preferred)
2 parts raw seeds (soaked/sprouted preferred)
1 part dried fruit

Instructions

Be sure to look for dried fruit that does not have added sugar, sulfites, or other preservatives

Crock Pot Roasted Nuts

Crockpot is a brand name that has become a common usage term. They're all slow cookers and in my opinion they're one of the best kitchen devices you can own. I wanted to share another great use for your crockpot, seasoned nuts.

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Ingredients

4 c. raw soaked nuts
1/2 C. melted coconut oil
seasonings

Instructions

Cook on low for 2-3 hours, stirring every 30 minutes, with the lid off
When done turn off the crockpot and let the mixture cool completely in the crock before jarring up
How you season them is up to you. I have a couple of mixes that I like but feel free to go ahead and make up your own.
1 T. Penzey's taco seasoning + 1/2 t. hot sauce or 1 t. red pepper flakes
1 T. tamari sauce + 1/2 t. garlic powder + 1/4 t. sea salt
1 T. curry powder + 1/2 t. ground cinnamon
1 T. sucanat + 2 t. ground cinnamon + 1/4 t. nutmeg
2 t. vanilla + 2 t. sucanat + 1/2 t. pumpkin pie spice

[expand title=”Sources“]

https://www.fastachi.com/nuts_health_benefits
https://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds
Shahidi, Fereidoon, et al. 8 Almond and Almond Products: Nutraceutical Components. Tree Nuts: Composition, Phytochemicals, and Health Effects (2008): 127.
Vinson, Joe A., and Yuxing Cai. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food & function 3.2 (2012): 134-140.
Yadav, Mukesh, et al. “Medicinal and biological potential of pumpkin: an updated review.” Nutrition research reviews 23.2 (2010): 184-190.

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Three Top Tips For Clean Eating

by Mirabreakfast, change, fats and oil, gluten free, gmo, habits, health, ingredients

What is clean eating?

There’s a lot of media exposure and talk about “clean eating” but what is it exactly? The widely accepted definition is that clean eating means avoiding highly processed foods, refined sugars, and eating a diet rich in whole foods in their most natural state. For fruits and vegetables that means buying organic for The Dirty Dozen. When it comes to animal products, it means buying free-range or pastured with no antibiotics, pesticides, or added hormones.

For some people a clean eating diet also means no gluten. The challenge with going gluten-free (whether on a clean eating diet or not) is that you need to avoid the gluten-free crutch foods that are scattered all over the grocery store shelves. These highly processed gluten alternatives are not a healthy choice.

1. Start with breakfast

Many people often skip breakfast, possibly because they’re running late or they’re too busy to stop and have a meal. But breakfast is how you fuel your body for the day ahead. If you are going to have breakfast, don’t just choose simple carbohydrates or a fast food option. You want a real food breakfast that will provide healthy fats, protein, and complex carbohydrates.

2. Simple Swaps

Hummus is a great alternative to mayonnaise. But instead of being mostly fat, it’s mostly protein. And it has a similar consistency to mayo making it perfect for wraps, dressings, and spreads. If you’re buying it in the store be sure to read the label in order to make sure you are getting the cleanest possible option. Or make it really clean by simply making your own at home.
If you’re looking for yogurt it’s easy to be distracted by the fruit-flavored varieties on the dairy case shelves. But the prepared fruit yogurts tend to come with excessively high levels of sugar and may also have other artificial colors, flavors, or preservatives, none of which you want on a clean eating plan. Instead choose plain, whole milk yogurt, either regular or Greek-style and add your own sweeteners and flavoring. Options could include fruit, honey, chopped nuts, or delicious spices like cinnamon.
Our modern diet has led us to feel that we have to have rice or potatoes or pasta with a meal. We’ve been taught that you “need” a starch. If you feel you still want that to make your meal complete, choose more complex carbohydrates like riced cauliflower, sweet potatoes, or simply double up on your veggies. Cauliflower can also be used as a substitute for mashed potatoes without too much extra effort.
Salad and dressing seem to naturally go together. Unfortunately, if you take the time to read the label on the back of the bottle it’s not good news. Filled with loads of preservatives and artificial ingredients, these are definitely not part of the clean eating ideal. Instead make your own vinaigrette by combining 1/2 cup olive oil, 3 tablespoons vinegar or lemon juice, salt, pepper, and the herbs or seasonings of your choice.

3. Don’t Do This

Just as important as all the things listed above that you want to do, there are few things that you need to keep in mind to not do:

An easy way to clean up your diet is to skip those foods that are most highly processed and offer the least nutrition. That includes white rice, pasta, cookies, crackers, and chips. Choose nutrient-dense foods that will actually support your health like raw nuts, veggies, and quality proteins.
Juices, juice drinks, and soft drinks are empty calories. Truthfully they’re nothing more than liquid candy bars. They provide little to no nutritional value and should be avoided. Eat those fruits instead of juicing them so you can enjoy the fiber which helps to slow down how quickly the sugars hit your bloodstream. If you’re thirsty choose water, herbal teas, or home-made green juices instead.
We’ve been misled to believe that artificial fats like margarine are good for us. We’ve also been guided towards vegetable fats like canola or corn oil. What you really want is healthy fats like butter, ghee, or beneficial oils like avocado, olive, and coconut. These are nourishing, satiating, and supportive.

As you start your clean eating journey it can be helpful to use a food journal so that you can see the progress that you're making. It's also important to remember that it's not easy to make all of these changes at once. Baby steps are the key to success here. Start with one thing, like eating breakfast or making a healthy swap. Master that and then move on to the next thing. Before you know it you'll be well versed in what those clean eating choices are and you'll be focused on your health goals.

Clean eating is a good step towards a healthy life. In fact, it's one of the #IngredientsForAHealthyLife. If you're looking to do even more and learn how to really understand what's in your food, be sure to read The Pantry Principle.

Migraines And Magnesium

by Erin Knighthealth, nutrientsmigraine

If you’ve been suffering with migraines for any length of time, you know that they can be complex to diagnose and treat. Causes vary from patient to patient and headache to headache.

But here’s a cause you may not have considered: magnesium deficiency.

Magnesium Deficiency and Headaches

Studies indicate that magnesium deficiency may be one of the most commonly overlooked migraine triggers. There is also evidence to suggest that magnesium deficiency is even more common in migraine sufferers than non-migraine sufferers.

The exact connection between migraines and magnesium is still being studied, but researchers believe that it may be related to magnesium’s role in regulating serotonin. An increase in serotonin from a lack of magnesium can cause vascular spasms and contraction which reduces the flow of blood and oxygen to the brain. It is believed that constriction of the blood vessels is a leading cause of headache pain.

Because of this, magnesium is also being studied as an effective remedy for migraine sufferers. Several studies have indicated that taking magnesium for migraines can reduce the frequency and severity of migraines when taken as an oral supplement or intravenously. In oral form, it can be effective on its own or as part of a supplement containing other minerals as well.

Fortunately, both oral and topical magnesium supplements are safe, affordable, easy to find, and may reduce both the frequency and severity of migraines.

How Did We All Become Magnesium Feficient?

Magnesium is an essential mineral in the body. It’s the second most prevalent intracellular fluid and is essential in over 300 chemical processes in the body. Magnesium helps promote a healthy heart and blood vessels, regulates energy levels, is critical for bone health, and is a natural blood thinner and vasodilator.

However, it is estimated that nearly 80% of Americans are deficient in magnesium! This is due to several factors including:

Eating the standard American diet high in processed foods, meat, refined grains, and sugars
Nutrient-deficient soils
Overconsumption of alcohol, caffeine, and soda
Drinking “soft” water that is low in magnesium
Stress (which increases our demand for magnesium in the body)
A genetic inability to absorb magnesium
Use of calcium supplements
Because of where magnesium is stored in the body, a deficiency does not generally show up on routine blood tests.

If you think you may be at risk for a magnesium deficiency, it’s important that you pay attention to your symptoms. The effects of magnesium deficiency can vary from person to person, but, as you pay more attention to your body, you will begin to recognize your own signs and symptoms.

Some Common Symptoms of Magnesium Deficiency Include:

Muscle spasms and cramps
Changes in mood
Food cravings (chocolate is a common one that appears to pop up in magnesium deficiency)
High blood pressure
Trouble sleeping
Low energy levels or feeling exhausted quickly

Personally, I know that I’m running on the low side when I start craving chocolate, experiencing twitching and spasms in my muscles, and sleeping poorly. Be on the lookout for your own cues.

Choosing a Magnesium Supplement

There are a few things you need to know before you begin experimenting with magnesium as a treatment for your headaches.

First of all, one of the common side effects of magnesium supplementation is diarrhea and intestinal discomfort. It is recommended that you begin supplementation very slowly to determine what levels you can comfortably tolerate.

Believe it or not, the most commonly recommended way to find the right dosage for yourself is to very slowly increase the amount you use until these side effects occur and then back off. Every body is different and uses a different amount at different times in their life.

Also, magnesium comes in many forms – and not all forms are created equal! Here’s what we recommend:

Magnesium malate is a mix of magnesium and malic acid. Because of malic acid’s role in the body, research suggests that malic acid can improve ATP production in the cells, thereby increasing energy and reducing pain. It is a favorite amongst people who also suffer from chronic fatigue and appreciate the energy boost. Some people find it overly stimulating, however, and prefer a different form.
Magnesium glycinate is one of the most bioavailable forms of magnesium. It is also the least likely to cause intestinal problems. If you try malate and experience diarrhea or find it disrupts your sleep, you may want to try this form instead.
Magnesium threonate has recently been studied to improve memory and brain function. This form optimizes magnesium levels in the brain and is a good option if you are not getting relief from the other forms.

For neck and shoulder tension relief, we suggest avoiding magnesium oxide because it isn’t easily utilized by the body and magnesium citrate because it can stimulate the bowels before you absorb enough.

You should also avoid magnesium glutamate and aspartate. These break down into neurotransmitters that can trigger headaches for many people.

Making a quality magnesium supplement part of your regular routine can help prevent headaches by increasing magnesium levels in the body, which supports overall functioning of the body since magnesium is involved in SO many processes and pathways.

How Much Should I Take?

There is no one-size-fits-all answer to this and you should be wary of specific recommendations for dosages. In the introductory course, Migraine Masterclass, you'll learn more about why magnesium is important to include in your routine and how to find the right amount for your body, right now (it changes over time!!).

For magnesium to be effective, you need to be on the right amount for YOU and we show you how to do this with a series of trials over the course of several days. (Learn about the course here.)

You can also take an extra dose at the earliest sign of a migraine or PMS symptoms if you are prone to menstrual migraines. Taking magnesium along with cofactor B6 and B2 or a bioavailable B-complex can help speed absorption and provide faster relief.

Topical Magnesium

If the oral supplements listed above do not relieve your muscle tension or cramping or an adequate dose causes severe intestinal discomfort, you can also supplement through the skin.

Add 2 cups of Epsom salt (magnesium sulfate) to your bath two to three times a week and see if the frequency or severity of your headaches decreases.

You can also try topical gels, sprays, or oils with magnesium chloride. Here is one of my personal favorites. Follow the directions on the package and experiment with different doses and products to find the one that works best for you.

Talk to Your Doctor Before Starting New Supplements

Magnesium supplementation can be an effective preventative measure as well as a pain reliever when a migraine strikes.

While magnesium overdose is rare, it is a risk, especially for people with reduced kidney function. It is recommended that you start with the lowest dose possible and increase slowly. Talk to your doctor about the best way to add a magnesium supplement to your health regimen and before making any changes to your supplementation programs.

For more strategies on short-circuiting the migraine process, you will absolutely love the step-by-step method you'll learn in The Ultimate Migraine Relief Course.

About the author:

Erin Knight, founder of Engineering Radiance, believes that no one should miss out on life because of migraine headaches. Erin has her Masters in Pharmaceutical Engineering from the University of Michigan and advanced training in functional nutrition and nutrigenomics. She suffered from debilitating migraines for over a decade before uncovering the underlying biochemical causes and went on to reverse engineer what worked.

Disclaimer: This post may contain affiliate links. If you buy something using one of these links you will not pay more, but we receive a small commission which helps us keep writing great content for you.

[expand title="Sources"]

Chiu HY, Yeh TH, Huang YC, Chen PY. Effects of Intravenous and Oral Magnesium on Reducing Migraine: A Meta-analysis of Randomized Controlled Trials. Pain Physician. 2016 Jan;19(1):E97-112. PubMed PMID: 26752497.

Delavar Kasmaei H, Amiri M, Negida A, Hajimollarabi S, Mahdavi N. Ketorolac versus Magnesium Sulfate in Migraine Headache Pain Management; a Preliminary Study. Emerg (Tehran). 2017;5(1):e2. Epub 2017 Jan 8. PubMed PMID: 28286809; PubMed Central PMCID: PMC5325888.

Gaul C, Diener HC, Danesch U; Migravent® Study Group. Improvement of migraine symptoms with a proprietary supplement containing riboflavin, magnesium and Q10: a randomized, placebo-controlled, double-blind, multicenter trial. J Headache Pain. 2015;16:516. doi: 10.1186/s10194-015-0516-6. Epub 2015 Apr 3. PubMed PMID: 25916335; PubMed Central PMCID: PMC4393401.

Mauskop A, Varughese J. Why all migraine patients should be treated with magnesium. J Neural Transm (Vienna). 2012 May;119(5):575-9. doi: 10.1007/s00702-012-0790-2. Epub 2012 Mar 18. Review. PubMed PMID: 22426836.

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6 Holistic Remedies For Headache Relief

by Mirahealth, stress

A headache can often be uncomfortable. In some cases, such as migraines, they can be painful and even debilitating. Whether it’s frequent and chronic headaches or an occasional bout of acute pain, it can interfere with your life, making it difficult to do the things you want to do. Although there are prescription medications and OTC options to help you deal with migraines, try some of these holistic remedies before you reach for the pharmaceuticals.

While there can be any number of reasons for a headache it’s important that you track them in order to be more aware of what your triggers are. Keeping a headache or migraine journal, in combination with the holistic strategies below, may help reduce you reduce the frequency and/or severity of your headaches.

Food-based issues

Sometimes your headache may be due to specific foods or sensitivity to ingredients. It could even be due to a deficiency of certain vitamins, minerals, and amino acids. If any of these appear to be contributing to your headaches you’ll want to work with a doctor or nutrition professional who can help you identify some of these triggers and support you through the necessary changes to your diet. Beyond food-based changes, there are a number of other strategies that you can use to help you with your headaches:

Hydration

Many people who experience headaches may be chronically dehydrated. According to the literature, water-deprivation headache was resolved in as little as 30 minutes by drinking an average of 2 cups of water. In addition to headaches, dehydration can cause a number of other symptoms such as dizziness, rapid heartbeat, dry skin, and fatigue. Proper hydration can help relieve these symptoms as well as boosting circulation in order to help with detoxification. In addition to drinking more water, choose hydrating foods for a healthy boost to your diet.

Stress Management

One very common cause of chronic headaches is stress. Whether your stress is caused by work, relationship issues, anxiety, or the habit of overanalyzing everything, stress can be a significant factor when it comes to headaches. Managing your stress means looking at those factors that are, well, giving you a headache, and finding ways to either avoid them or reduce their impact on your life. Some top tips for reducing your stress include:

- Spending time with friends and family
- Getting enough rest (sleep deprivation can be a significant factor in stress)
- Participate in some form of regular exercise
- Find a fun activity that you enjoy such as art, gardening, or music
- Meditate

Some studies found that meditation was helpful in reducing both pain and tension. The participants in the study were new to meditation and were only given one 20-minute guided session to learn from.

Massage

Massage is helpful for relaxing the muscles and can improve the circulation of both blood and lymphatic fluid. According to one study in the Journal of Headache Pain, massage and physiotherapy (which includes massage plus heat and exercise treatment) were effective options for treatment.

In combination with massage, it may be helpful to apply either hot or cold compresses to help further stimulate blood flow and reduce the headache. Cold compresses are generally applied to the forehead and temples while hot compresses are often applied to the back of the neck or head. People tend to respond differently to either hot or cold so you’ll need to experiment with both to see which works best for you.

Some people also find applying weight over the eyes or to the forehead can be helpful and like to use a rolled up towel or an eye-pillow similar to those used in yoga practice.

Acupuncture/Acupressure

This ancient Chinese therapy uses small needles to stimulate certain points or meridians on the body and in doing so balance your Qi or energy. The use of acupuncture has been found to trigger the body so that it produces endorphins, brain chemicals which help reduce pain. One study, in particular, found acupuncture to be similar in effectiveness to preventative pharmacological therapies. Acupuncture can be beneficial for other pain issues as well.

In addition to acupuncture, there’s always the use of self-administered acupressure. Acupressure doesn’t use needles but still applies pressure to certain areas to help relieve the pain of a headache. There are three acupressure points that are most supportive. GB 20 is the pressure point at the base of the skull, LI 4 is the web in between the thumb and forefinger, and there are four points on the feet.

Herbs

Herbal therapy can be very powerful and there are a number of herbs that are specifically beneficial for headaches. Most people tend to use herbal teas for their headaches. These can be made by adding 1 teaspoon of dry herb to 8 ounces of boiling water and letting it steep for 4-5 minutes. Strain and serve, if needed you can add a little honey or stevia as a sweetener.

- Basil
- Butterbur
- Catnip
- Chamomile
- Fennel
- Feverfew
- Ginger
- Lavender
- Rosemary
- Spearmint/Peppermint

Essential Oils

Essential oils have been used for various health issues for thousands of years. Two, in particular, seem to be very helpful for dealing with headaches.

Lavender

Lavender essential oil is often used for its calming effect. In one study participants used the lavender essential oil by inhaling it every 15 minutes for two hours. Results showed that a majority of the test subjects responded positively to inhaling the lavender. Another study looked at using lavender essential oil proactively as a preventative. In that study, both the number and the intensity of the migraines were reduced.

Peppermint

The other beneficial essential oil is peppermint. A cooling, soothing oil, it has been shown to help reduce the pain and sensitivity that often comes with headaches. Peppermint oil also appears to help improve blood flow to the forehead when applied there.

When using essential oils it’s important to note that they are so powerful that they should not be taken internally. Applying essential oils directly to the area, either neat or diluted, or inhaling them using a diffuser or inhaler is all you need. Because essential oils are so potent it may be necessary to dilute with a carrier oil such as coconut oil, sweet almond oil, or jojoba oil.

Dilution Chart (based on 1 tsp. of carrier oil)
1% – 1 drop (best for children and the elderly)
2% – 2 drops
3 % – 3 drops (for specific issues, as directed)
10 % – 10 drops

[expand title=”Resources“]

Blau, JN, et al. Water-deprivation headache: a new headache with two variants. Headache. 2004 Jan;44(1):79-83.

Chaibi, A and Russel, MB. Manual therapies for primary chronic headaches: a systematic review of randomized controlled trials. J Headache Pain. 2014 Oct 2;15:67.

DaSilva, AN. Acupuncture for migraine prevention. Headache.2015 Mar;55(3):470-3.

Göbel H, et al. Essential plant oils and headache mechanisms. Phytomedicine. 1995 Oct;2(2):93-102

Rafie, S, et al. Effect of lavender essential oil as prophylactic therapy for migraine: A randomized controlled clinical trial. Journal of Herbal Medicine. Volume 6, Issue 1. March 2016. Pages 18-23.

Sasannejad P, et al.Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. Eur Neurol. 2012;67(5):288-91

Tonelli, ME and Wachholtz, AB. Meditation-based treatment yielding immediate relief for meditation-naïve migraineurs. Pain Manag Nurs. 2014 Mar;15(1):36-40.

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Photo by Aiony Haust on Unsplash

Food Facts For Migraine Health

by Mirahealth, ingredients, testing, Uncategorizedmigraine

Migraines are more than just a severe headache. They often tend to be made up of several symptoms including:

pain or throbbing of the head, forehead, neck or stomach
visual aura
dizziness
nausea or vomiting
sensitivity to smell, sound, or light
sensitivity to touch or weight of clothing or blankets
tingling or numbness of hands, feet, or face (sometimes only on one side of the body)

Symptoms may not be the same from episode to episode and the length of an episode can vary from several hours to several days. There are a wide variety of triggers however food and food-based ingredients tend to be a big culprit. Below are four different categories of migraine triggers that may have to do with what you are eating or drinking. We'll discuss each of the categories below, at the end of the article we'll share a strategy for monitoring

Food Triggers

One potential trigger for migraines can be a sensitivity to or inability to properly process certain foods. These often include fermented or aged foods including:

alcohol
cheeses
chocolate
citrus
shellfish
caffeine
MSG
“natural flavorings”
or preservatives such as nitrates, nitrites, and sulfites

About Tyramines

Another potential trigger for migraines can be tyramine, a trace element from the amino acid tyrosine. It functions as a catecholamine releasing agent (the catecholamines are neurotransmitters in the brain, norepinephrine, epinephrine, and dopamine). Foods that are high in tyramines include:

bananas
avocados
beer
cabbage
sour cream
yogurt
most cheeses
soy products – soy sauce, soy bean paste, tofu, or natto
sauerkraut
pineapples
eggplants
figs
red plums
raspberries
peanuts
brazil nuts
coconuts
yeast
cacti
processed meats (lunchmeat, sausages, canned fish, etc).

Reduce Refined Sugars

Sugar can be highly inflammatory; consuming high levels of sugar and simple, or highly refined, carbohydrates can negatively impact blood sugar levels. When this happens the body releases insulin which in turn causes a drop in blood sugar. This cycle, sometimes referred to as a blood sugar roller coaster, can be a potential link to headaches or migraines. Learning to understand where sugar hides in the diet can be key to managing your blood sugar levels and possibly have a positive impact on your migraines.

Healthy Hydration

For many migraine sufferers dehydration can be a trigger. Making sure that you are getting proper hydration is an important part of migraine health. To figure out how much hydration you need calculate body weight. Divide that in half for the number of ounces needed to be properly hydrated. Divide that number by 8 to get the number of cups of fluid.

Take that number, divide it by four and then set a “hydration alarm” approximately every two hours. When the alarm goes off set your liquid in front of you with the goal to drink it before the alarm goes off again. Remember that this does not mean plain water. Too much water is not healthy either. Hydrating foods such as soups, herbal teas, and food with lots of liquid (like watermelon) all count towards a daily hydration goal.

Be Mindful of Micronutrient Status

Nutrient deficiencies are a possible trigger for headaches which may or may not include migraines. And in addition to eating a highly processed diet, or a diet that is low in nutrient density, taking certain medications can deplete nutrients, potentially adding to the issue. Working with a medical or nutrition professional who can order appropriate testing to check your micronutrient status would be helpful.

Food Changes

Because there are so many different foods that are highly linked to migraines, one way to possibly support reducing migraines is to remove them. But while removing whole foods can be helpful, it's important to know that some processed foods can contain hidden ingredients that can be migraine triggers . And because many of these ingredients are used in a wide variety of items, this makes reading the labels, understanding these ingredients, and avoiding them an important part of your migraine wellness plan.

Monitoring your headache/migraine activity while avoiding triggering food groups can help you more clearly identify which ones may causing your issues.

Using a food journal can be a good way to do this. As you build a complete picture of your food-based migraine triggers and change your diet this should help to reduce your episodes. It's important that if you are working with a doctor and/or nutrition professional to help you resolve your migraine issues you let them know about these changes.

Learn More: Join the Migraine Management Masterclass

Join and unlock exclusive access to the Migraine Masterclass as part of your subscription to the The Kitchen Table community! Whether you're personally dealing with migraines or supporting someone who is, this masterclass offers invaluable insights and practical strategies to alleviate chronic headaches. Don't miss out on this opportunity to gain expert guidance and take control of your migraine health!

[expand title="Sources"]

Keith Rowe. “Meds That Can Deplete Nutrients: Do You Take Any of These 8 Meds?” BrainMD Blog, 21 Nov. 2022, brainmd.com/blog/medications-that-can-deplete-nutrients/.

NutritionReview.org. “A Practical Guide to Avoiding Drug-Induced Nutrient Depletion.” Nutrition Review, 22 May 2019, nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/.

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Ten Tips For Meditation Newbies

by Miragratitude, habits, health, meditation, Uncategorizedmeditate, yoga

Why meditate?

Meditation, especially mindfulness meditation, is getting a lot of attention these days. As people begin to really understand and accept the idea of a mind-body-wellness connection, this practice is becoming more popular. And studies show that meditation has a wide range of health benefits:

reduces stress
reduces anxiety
increases focus
improves self-awareness
may help with memory
may help reduce addiction and addictive behaviors
improves sleep
has been shown to help reduce pain

Getting started

Many people can be hesitant or nervous about starting a practice. That’s because most people equate meditation with sitting still for hours, possibly in lotus position (if your knees bend that far), hands in a mudra position, all while chanting Om and clearing your mind of all thought. While that can, as does, work for some people, for many other’s that simply isn’t going to cut it.

We tend to forget that we are all bio-individual human beings. Mind and body. So just as one particular diet is not going to work for every single human on the face of the planet, there is no one single meditation practice that works for everyone either. It’s important to find a practice that works for you, that means one that you are comfortable with and are willing to continue to practice.

Meditation is not meant to be overwhelming. It can be simple and enjoyable. It can even be something simple like a gratitude practice one to two times per day. If you want to start or improve your meditation practice without stress, however, there are a number of things you need to know. Getting a good start will help you enjoy the process of learning, support you while you find what works for you, and increases your ability to maintain a balanced meditation practice.

Tips for meditating

Start slow Most people seem to think that they need to jump into an extensive practice, meditation for 30 minutes or an hour at a time. It’s better to begin and develop a practice, even a short one, that you can stick with. Starting with even as little as two to three minutes can be a good start. And you’ll feel so good about it that you’ll want to continue.
Stretch first Especially if you’re new to a meditative practice, sitting or lying still, even just for a few minutes, can get, well, a bit fidgety. If you move your body first, stretching, bending, even just jumping in place if that’s what you need to do, you’ll be much more likely to clear your energy enough to be able to be calm for your practice.
Remember to breathe Sometimes the easiest way to get started is to simply focus on your breath. Breathing helps you maintain awareness and connects you to the present. It also allows you to focus on breathing deep into the belly for full relaxation and oxygenation.
Counting helps If you’re having a hard time focusing on your breath you can add a simple counting practice which has the added benefit of creating just a little more awareness. One popular method is called box breathing. This is where you breathe in for a count of four, hold your breath for a count of four, breath out for a count of four, hold your breath for a count of four. Repeat.
You’ll still have thoughts Clearing your mind of all thought is extremely difficult. Instead of trying to not think, simply let your mind float. When you have thoughts come up, and they will, acknowledge them. Don’t focus on them thought, simply recognize that they are there and then return your focus to your breath..
Get comfortable You are not required to bend yourself into a pretzel shape in order to achieve some sort of meditative nirvana. If you’re doing a still meditation (which is what most people start with), simply sit or lie comfortably. Adjust your body to make sure you don’t feel cramped or crooked. Rest your hands comfortable, at your sides, on your belly, on your lap, whatever works for you. Making yourself comfortable first means you won’t get distracted from your practice by discomfort in your body.
Use a timer Especially in the beginning, the temptation is to keep cracking open your eyeballs to peek and see how much time has passed. Yes, even if you’re just meditation for two minutes. If you’re not used to it, two minutes can be a long time. A timer allows you to let go of that concern because once your time it up it lets you know. You may find yourself surprised at how quickly the time passes when you don’t have to worry about it.
Try meditating multiple times per day By trying different times of the day you’ll find the time that works best for you. You’ll probably also discover that, especially in the beginning, it’s easier to do 3-4 mini sessions while you work your way up to a longer one. s
Be patient Like anything new, in theory, it would seem that it should be really easy to meditate. Especially if you’re only doing it for a few minutes. But we’ve become conditioned to always being busy, especially with technology and our always-on social life. It takes time and effort to break this habit. Be kind to yourself, be patient and know that you will get there.
Keep it up Make it a habit to set aside time every day for meditation. The more you do this the more you’ll come to appreciate the restful break from our overscheduled and busy lives that meditation provides. Don’t push yourself to move too quickly. Simply acknowledge that you are building a new skill, and that takes time.

Bonus tip

Unless you’re using one of the meditation apps listed below, be sure to turn off your cellphone so that you are not interrupted while you’re trying to meditate. Even if you are using an app, set it to do not disturb so that you won’t be in the middle of a session when your phone goes off.

Meditation resources

There are a number of resources out there that can help you as you learn to build your practice. These include meditation apps and books. Don’t forget to invest in a comfy pair of yoga pants, and maybe even a yoga mat or a zafu meditation pillow, if you’re going to do a more traditional style of meditation.

Beyond Meditation: Making Mindfulness Accessible for Everyone

This book is an essential resource for anyone seeking to understand the effect mindfulness has in one’s life journey. It is filled with practical techniques, guided meditations, stories, and other nuggets of wisdom that can help ease your journey through the world.

Read

The beauty of meditation is how many different ways there are to practice it and how easy it can be. By incorporating a meditation practice into your life you'll achieve both physical and mental benefits. Using the tips and resources listed above you’ll become skillful at this wonderful practice, developing a healthful habit that you can enjoy for the rest of your life.

Turnips: The Underappreciated Root

by Mirahealth, nutrients, produce, root vegetables, sprouts, vegetables, weightturnips

A different kind of root vegetable

When thinking about root vegetables most people are familiar with carrots, potatoes, and onions. There are, however, a number of other root vegetables. One overlooked vegetable, in particular, is a great addition to the diet; especially when you’re looking to eat a rainbow that has more than green veggies in it. This amazingly healthy choice for root vegetables is turnips. This creamy-purple root vegetable is part of the Brassicaceae family and tends to be grown in temperate climates. It has a similar look to beetroots; with a bulbous shape and large green leaves. Turnips are easily grown on a small scale in a backyard small garden or they can be planted in containers. All parts of the plant are edible, root, leaves, and sprouts from the seeds.

Nutrition in turnips

Turnips are a must have nutrition-packed vegetable for the diet. A delicious and filling low-calorie root vegetable, they provide dietary fiber plus numerous vitamins and minerals such as Vitamin A, Bs, C, K, folate, magnesium, iron, and calcium, copper and phosphorous. Sprouts made from turnip seeds have been shown to have the second highest level of glucosinolates (mustard sprouts are the highest) which is highly anti-carcinogenic, anti-fungal, and anti-bacterial.

Not only are these amazing vegetables delicious, but they are also versatile and can be enjoyed in different forms. Turnips can be added to stews, grills, appetizers. They can be steamed, mashed, slightly cooked, or roasted and used in the preparation of a variety of cuisines worldwide. Baby turnips are very tender and can even be eaten raw. Braced by their long shelf life, these veggies ideally should always be included on the grocery list. But you may be wondering how turnips benefit our health?

Health benefits of turnips

In addition to their wonderful flavor and versatility, it turns out there is a wide variety of ways that adding turnips to your diet can support good health

Fight Inflammation

Due to the high levels of polyphenols and flavonoids, turnips are a highly anti-inflammatory food. Given the connection of inflammation to chronic health issues, adding anti-inflammatory foods, such as turnips and turnip greens, to the diet is a beneficial way to reduce risk factors for many different diseases.

Reduce the risk of chronic illnesses

Part of the nutritional content of turnips includes high levels of Vitamin C, a powerful antioxidant. Vitamin C provides the body with superior defense against chronic diseases like diabetes, high blood pressure, and cancer by boosting the immunity of the body. It does this by protecting the cells from free radicals. In addition to Vitamin C, turnips are an excellent source of Vitamin K, a fat-soluble vitamin which has been shown to be beneficial for reducing cancer risk, preventing osteoporosis, helpful against insulin resistance, supportive for cardiovascular health, and it and also be beneficial for supporting brain health in older adults.

Helpful for good digestion

The fiber content found in turnips does a great deal for our digestive system. Fiber promotes good bowel movements and is generally supportive of overall bowel health. Regular elimination, due to better fiber content in the diet, is frequently associated with better detoxification. Fiber also provides pre-biotic content, the food for the probiotics living in our gut, and helps to maintain a healthy system overall. A higher fiber diet means a stronger, more supportive microbiome and ultimately a healthier you.

May help support weight Loss

Turnips combine the advantage of high fiber and nutrient dense (lots of nutrients for very little calories) content. The fiber is supportive for gut health and can help contribute to satiety, the feeling of being full after eating which may in turn help with weight loss. This dietary fiber, found primarily in the roots, can help to boost the metabolism as well as controlling sugar levels in the body. This, in turn, can be part of the key to maintaining a healthy weight.

How to eat turnips

No matter how healthy turnips are the best part is how delicious they are. Here are a few ideas on some great ways to include turnips in your diet:

Baby turnips are very tender and tasty, these can be sliced and eaten raw or diced into salads
Turnip sprouts are a tangy addition to a salad or can be added to other dishes
Sauteed with the greens, some onions and a little garlic, turnips are mild and very delicious
Roasting turnips is a great way to bring out their flavor, either on their own or in combination with other root vegetables
Instead of potatoes consider boiling and then mashing turnips with a little butter, salt, and garlic. Or you can make a medley by combining different root vegetables and mashing them together
Turnips are also wonderful in soups and can be a fabulous way to get a little more veggie (and fiber) into your diet

Recipe

As the weather gets cooler, soup becomes a weekly item on our family menu. Warm and comforting, it's an easy meal and a great way to use turnips and their greens together.

This recipe is based on Bert Greene's Mixed Turnip Chowder. I simply substituted a leek for the onion, added turnip greens and a couple of cloves of garlic. If you can't get rutabagas you can increase the turnips and potatoes to make up for them.

Mixed Turnip Chowder

Print Recipe Pin Recipe

Ingredients

2 T. unsalted buttermilk
1 leek rinsed and finely chopped
1 large rib celery finely chopped
1 pound turnips peeled and diced
1 ½ pounds rutabagas peeled and diced
2 medium potatoes peeled and diced
2 cloves garlic minced
1 quart vegetable broth
salt and pepper
1/8 t. mace (note: I don't use this)

Instructions

Melt the butter, add the leek and garlic and cook a couple of minutes
Add the celery and cook a few minutes longer
Add the root vegetables and broth
Bring to a boil then reduce to a simmer
Simmer about 20 minutes
Remove half of the vegetables and 1 C. broth
Add greens to the remaining soup in the pot
Blend the removed vegetables and broth until smooth
Return to the pot and add salt and pepper
Simmer another 5 minutes and then serve
Enjoy!

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photo courtesy of jackmac34

Shopping The Perimeter Of The Grocery Store

by Mirafood fraud, gmo, grocery, habits, health, ingredients, shopping guides, Uncategorized

Is it Safe on the Outside?

There are over 50,000 items for sale in a typical grocery store. The sad truth is that most of them are not food. They are processed conglomerations of ingredients. Because of this, there’s a common myth that if you shop the perimeter of the grocery store you’ll be “safe” from food challenges. More and more people are shopping just the “outside” of the grocery store, convinced that if they avoid what's in the middle they're only getting healthy food. Unfortunately, this is not true.

Most grocery stores are set up in a similar pattern. Walk into the produce section which is usually near the bakery or the deli. Moving around the outside edges, the perimeter, of the grocery store you'll find the fish counter, meat, poultry. The dairy section is at the back of the store. This is because the further into the store you have to walk to buy staple ingredients, such as milk, eggs, and butter, the more time you spend in the store. The longer you are there the more money you are likely to spend. On the inside aisles is where you’ll find all of the packaged, canned, and frozen foods. You often have to walk through them to get from one section to the next, increasing the possibility that you will be tempted by what is in the aisles.

Does It Belong Here?

While the fresh food is usually found on the perimeter of the grocery store it's important to be aware of two big issues that impact that section of the grocery store. The first is something called product placement or product creep. Grocery stores and food producers are well aware that consumers are purchasing more heavily from the outer edges of the store. Their job, however, is to sell as much as they can. One way they try to influence consumers is by moving in items that would not normally be in a particular section (but that go with those foods).

One example of this would be finding packaged shortcake, glaze for strawberries, and cool whip or some form of canned whipped cream in the produce section at the height of strawberry season. The grocery store may attempt to promote this as being “for your convenience” but the truth is it's there to tempt you to purchase it and to increase their sales and profits.

Unfortunately, if you don't take the time to read the labels you may get more than you bargained for. That glaze for strawberries, for example, contains genetically modified ingredients, excessive sugars, artificial colors, and possibly MSG. Rather than just getting fresh fruit, if you purchase these add-on items you're also buying a wide range of chemicals and additives which may be harmful to your health.

This happens all around the grocery store. Salad dressings by the salad, seasoning mixes and marinades by the meat, etc. Product placement is a big factor for grocery stores. As a matter of fact, food manufacturers pay something called a slotting fee to grocery stores to determine where in the store their product will appear. This idea of manipulating the perimeter is a big reason that eggs and dairy are all the way in the back of the store. The grocery chain, and by extension the food manufacturers, are looking to get you to spend as much time in the store as possible and encourage impulse buying. They know that the longer you are there the more you will spend.

What's In What You're Eating?

Another major concern with shopping the perimeter of the grocery store is not just what the food items are, but what's in them. Unfortunately, it's things that we can't really see that pose an even bigger challenge to health.

Produce

When shopping in the produce department the second thing you need to be aware of is the Dirty Dozen. Those twelve fruits and vegetables which are highly contaminated by pesticides. Eating them increases the toxic body burden. This list changes each year as the Environmental Working Group evaluates the current state of pesticides and toxins used to grow produce. The only way to avoid the toxic burden of the Dirty Dozen is to purchase organic for those twelve fruits and vegetables. To make it easy to remember the list (and stay on top of the changes) simply download the Environmental Working Group's free app, EWG Healthy Living (ios and android).

Meat and Poultry

In the meat and poultry section buying organic is your best choice. Conventionally raised animals are given high levels of antibiotics, partially to keep them healthy in spite of the crowded conditions they are raised in. It’s also because these antibiotics act as a growth stimulator. Unfortunately, the antibiotics are passed on through the to end product when we then wind up consuming them. It’s important to note that the overuse of antibiotics in farming has led to an increase in antibiotic-resistant bugs. Conventionally raised animals are also allowed to be raised on genetically modified (GM) feed which is often heavily laden with pesticides. These items can have an impact on your body as well as affecting the environment. Note that the term “natural” is not the same as organic. Although there are some rules around the natural label when it comes to meat products, this label still allows for the use of GM/pesticide-laden feed. The only way to avoid added hormones, pesticides, and genetic modification is to choose organic.

Dairy

The dairy section is another area of concern. Not only because of the antibiotics, GM feed, and high levels of pesticides found in conventionally sourced dairy products, but also because of added hormones. rBST sometimes referred to as rBGH, is a growth hormone which causes cows to produce more milk. Studies have shown that dairy with rBGH tends to have more Insulin-Like Growth Factor 1 (IGF-1). This, in turn, has been linked to cancer, specifically of the breast, prostate and gastrointestinal tract. Although it is possible to do the research and avoid dairy with added hormones if it is conventionally raised all of the other issues still remain. Once again, choosing organic is the best, healthiest option.

Summary

Be on the lookout for product creep — items that are in a category where they don't belong
Be mindful of the Dirty Dozen fruits and vegetable, buying organic for those choices
Choose organic meats to avoid added hormones and antibiotics
Avoid added hormones and antibiotics in dairy products by choosing organic
Read labels to help you avoid negative ingredients

When Probiotics Are Not A Good Choice

by Mirahealth, immune system, lacto-fermentation, probiotics, Uncategorized

Health supplements are expected to reach a global market share of $278 billion by 2024. That's a sizable market and it continues to grow. Probiotics are one of the fastest growing items in the category in the U.S. With so much focus on the microbiome and the as more information points to their effectiveness in minimizing digestive issues and promoting gut health, the demand for probiotics is all set to explode.

A recent report reveals that Canada could save up to $100 million CAN per year through probiotic use designed to minimize instances of upper respiratory infections. The supplement market in China, with probiotics at the top of the list, is also set for rapid expansion.

However, while probiotics are a great choice to combat many digestive issues, they are not always the best choice. That's why it is important to know when to take probiotics and when to seek alternative treatments.

What Are Probiotics?

While bad bacteria can make you sick, good bacteria can help break down food and support your immune system. Probiotics are live bacteria and yeast that work in harmony with your biological systems. Many probiotics specifically help support good digestive health, combating issues like diarrhea, nausea, malabsorption, and dozens of other symptoms of a leaky gut.

You can get probiotics through consuming probiotic-rich foods such as lacto-fermented vegetables and yogurt or through beverages like kombucha and kefir. Or you can get them through supplementation. However just because they can have some health benefits doesn't always mean that they always have health benefits. There can be times when it's best to not take probiotic-rich foods or supplementation and you should actually avoid them.

3 Reasons to Avoid Probiotics

Below is a quick list of those occasions when it might be better to seek alternative treatments for digestive issues. In each of these cases, use of or consumption of probiotics is contraindicated until the condition has been resolved.

1. SIBO

Small intestinal bacterial overgrowth (SIBO) refers to a condition where you already have too much bacteria in your small intestine. Adding more is not a healthy solution to anything, even when it is otherwise helpful bacteria. For those with SIBO getting a diagnosis can sometimes be difficult. But once you have a diagnosis there's a specific dietary protocol and supplemental support required to support your system.

The symptoms of SIBO are quite diverse and can include

Constipation
Diarrhea
Abdominal bloating and pain
Joint pain
Fatigue
Headache
Nausea
Depression
and more

2. Candida Overgrowth

Candida is a type of yeast that can overrun your intestinal tract and cause a variety of symptoms. When your candida levels are under control, this yeast helps with digestion and nutrient absorption. When levels get too high, symptoms can range from simple things like a white coating on the tongue to more serious symptoms like:

Exhaustion
Brain fog
Joint pain
Chronic sinus and allergy problems
Gas and bloating
Weakened immune system
Frequent UTIs

This is just a small sample of the potential problems associated with an out-of-control candida overgrowth. While some low-level imbalances can be treated with over-the-counter medications (such as fluconazole for yeast infections), chronic overgrowth needs to be addressed through dietary changes, nutritional support, and possibly antifungal medications. The use of a self-scoring quiz can be helpful for diagnosis. Many people who switch to a candida protocol after scoring high on the test have good results ranging from clearer skin and better digestive function to clearing of infections and weight loss.

3. Probiotics Don't Fix Everything

The effectiveness of probiotics depends entirely on the cause of your problem. If your gut flora is out of balance or you have too little bacteria to help with digestion, probiotics can be a great way to rebalance everything. If you have been on antibiotics, pairing those with probiotics might help prevent conditions like H. Pylori. Since H. Pylori can cause systemic and prolonged digestive upset, a bit of prevention is well worth the investment in probiotics. If you don't suffer from any of these conditions or your digestive upset has nothing to do with your gut biome, probiotics won't help.

While probiotics can be a great way to improve your digestive health, it is important to know when to take them. Unless directed by a doctor, you likely won't want to take probiotics on a daily basis.

Added Probiotics

Unfortunately with all the news about the benefits of probiotics many food producers are starting to add them to a wide variety of items at the grocery store. Cereals, chocolate, cold brew coffee, salad dressings, and more are all being promoted as a healthy choice due. However, overconsumption of probiotics can lead to an imbalance of the gut and is not a healthy choice.

If you suspect you have gut health issues it's best to work with a health professional and be evaluated to see if you need to add or avoid probiotics in your diet.

How To Choose The Best Cinnamon?

by Jason Poolerhealth, herbs and spices

Can you smell it? The apple pie roasting in the oven on a cold winter’s night?

Some of the fondest memories of my childhood involved a spice that in many parts of the country defines classical Americana, Cinnamon. What some don’t know is that cinnamon can do more for us than create the sweet scent of our childhood. It has been used for centuries in traditional Asian medicines.

Today it has become fairly well known in herbal medicine and for good reason. The bark we love dried up and ground for cooking has powerful medicinal qualities. In fact, Cinnamon has scientific evidence as a natural treatment for diabetes, and metabolic syndrome in addition to being an antibacterial agent and antioxidant.

Types of cinnamon

There are over 250 species of the cinnamon plant, of which four are used as the spice we know as Cinnamon. When it comes to the therapeutic potential of Cinnamon there are two species to consider. You may have noticed this at the grocery store when you looked for some in the spice aisle where you find “common” Cinnamon, often marked as Cinnamon, and another type of Cinnamon, marked as Ceylon cinnamon, also known as true cinnamon, Sri Lankan cinnamon, or by its botanical name Cinnamomum zeylanicum.

Ceylon cinnamon is considered by traditional herbalists and culinary aficionados as the most authentic of cinnamon.

Which is the best cinnamon

In addition to its more authentic sweeter taste, Ceylon cinnamon is also the superior cinnamon when it comes to its therapeutic uses. The reason for this has to do with a chemical found in cinnamon (and a variety of other foods and spices we eat) called coumarin and its toxicity to your liver via the Cytochrome P450 detoxification system.

“Common” cinnamon has a high amount of coumarin yet Ceylon cinnamon often has little to none of it which makes it safe to use in therapeutic dosages. At first glance, this may seem alarming but think of this system as one of the ways that our bodies take certain foods, medicines, and herbals and turn them into a form that our body can make use or get rid of. Without it, many well-known plants, foods, and medicines would be toxic to our bodies. You may have heard of this system before and not even knew it as it’s the system in our liver behind grapefruit juice’s impact on a variety of medications.

Why choose Ceylon

Considering that “common” cinnamon can contain up to 1,000 times more coumarin than Ceylon cinnamon, it puts a lot of pressure on respectable herbal companies to use it in medicinal formulations and this helps to drive up the price compared to “common” cinnamon.

The price of Ceylon cinnamon is a reason why most processed food manufacturers use “common” cinnamon more. One study showed that out of a variety of bakery and cereal products, the highest coumarin came from cinnamon and the cinnamon used was the “common” variety.

If you have considered using cinnamon for its therapeutic potential, or if you just love the spice like I do and find yourself putting it in everything, then do your liver and tongue a favor and check to make sure you are purchasing Ceylon cinnamon. Oh and add crummy quality cinnamon to the list of reasons why it’s better to just stick to your own home cooked foods and kick the processed food habit. Don't put that extra stress on your liver.

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Abraham, K., et al. (2010). Toxicology and risk assessment of coumarin: focus on human data. Molecular Nutrition & Food Research, 54(2), 228-239.

Blahová, J., & Svobodová, Z. (2012). Assessment of Coumarin Levels in Ground Cinnamon Available in the Czech Retail Market. The Scientific World Journal, 2012, 263851.

Fentem, J. H., Hammond, A. H., Garle, M. J., & Fry, J. R. (1992). Toxicity of coumarin and various methyl derivatives in cultures of rat hepatocytes and V79 cells. Toxicology In Vitro: An International Journal Published In Association With BIBRA, 6(1), 21-25.

Kiani, J., & Imam, S. Z. (2007). Medicinal importance of grapefruit juice and its interaction with various drugs. Nutrition Journal, 6, 33.

Medagama, A. B. (2015). The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutrition Journal, 14, 108.

Nabavi, S. F., et al. (2015). Antibacterial Effects of Cinnamon: From Farm to Food, Cosmetic and Pharmaceutical Industries. Nutrients, 7(9), 7729–7748.

Ranasinghe, P., et al. (2013). Medicinal properties of “true” cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine, 13, 275.

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