Health

Magnificent Minerals

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Vibrant health, not just the absence of disease or injury, is something that we all want. Good Health is one of the greatest blessings we can have, and is something that we can work toward as we cooperate with God in choosing a healthy lifestyle. One area of life style that greatly impacts our health is our diet. There are seven broad, needful categories to be considered when it comes to good nutrition, if we hope to experience vibrant health. Of these seven categories, we have already looked at carbohydrates, protein, fat, and vitamins. The three remaining are minerals, fiber, and water. In this article, we will look at minerals.

Minerals are inorganic substances that do not break down easily, maintaining their chemical structure. Most scientists divide minerals into two groups: macro or major minerals and micro or trace minerals. Macro-minerals are needed and stored by the body in larger quantities. Some examples of macro-minerals include calcium, phosphorus, magnesium, chloride, potassium, sodium, and sulfur. The body only requires a small amount of essential micro-minerals such as iron, copper, iodine, boron, manganese, zinc, cobalt, fluoride, and selenium. Both macro and micro minerals are essential for vibrant health and your body must get these from food and/or supplementation.

Your body uses minerals for many different jobs, including keeping your bones, joints, muscles, heart, and brain working properly. They have a role in the proper balance of water in the body, and are important for making enzymes and hormones, stabilizing proteins that make up skin, hair, and nails, and serve as antioxidants to support healthy cells.

In the perfect world that existed before sin entered, we would get all the macro and micro minerals (and vitamins) we needed by eating a wide variety of foods, particularly vegetables and fruit. However, over the years, studies have shown a significant loss of vitamins, minerals, and trace elements in many foods. Some macro and micro nutrients have lost 20-40% of their nutrient value over the last 50 years. These declines were attributed to agricultural practices and contributing environmental factors.

Foods that are high in minerals include nuts, seeds, cruciferous vegetables, beans, cocoa, avocadoes, berries, spirulina, starchy vegetables, tropical fruits, leafy greens, and ancient grains—amaranth, millet, quinoa, and sorghum.

With this background, let’s look at some of the essential macro and micro minerals.

Calcium is important for healthy bones and teeth and helps muscles relax and contract. It is important for nerve functioning, blood clotting, and maintaining healthy blood pressure. It is contained in fortified tofu and soy beverage, broccoli, kale, mustard greens, and legumes.

Magnesium is found in the bones and is needed for making protein, muscle contraction, nerve transmission, and immune system health. It is found in nuts and seeds, legumes, broccoli, leafy green vegetables, whole wheat bread, artichokes, and “hard” drinking water.

Phosphorus is important for healthy bones and teeth and is found in every cell of the body and is part of the system that maintains acid-base balance. It is found in green peas, broccoli, nuts, grains, legumes, and vegetables.

Potassium is needed for proper fluid balance, nerve transmission, and muscle contraction. Foods containing potassium are fresh fruits and vegetables, whole grains and legumes.

Iron is a part of the hemoglobin molecule found in red blood cells which carry oxygen to every cell in the body. It is also needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones. It is found in legumes, dried fruits, dark leafy greens, iron-enriched breads and cereals, and fortified cereals. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount, assuming the source is food. Many women of childbearing age don’t get enough iron, which can be a source of many problems for them.

Zinc is a part of the make-up of many enzymes and plays a role in the proper function of more than 300 hormones and enzymes. It is needed for making protein and genetic material and functions in taste perception, wound healing, fetal development, production of sperm, normal growth and sexual maturation, and immune system health. It is also a key part of the body’s most vital antioxidant system. It plays a part in carbohydrate metabolism and blood sugar support. It is found in leavened whole grains, vegetables, beans, and nuts. Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement from plant foods. Older adults most often lack key nutrients such as zinc and other nutrients containing antioxidants. One government study of over 29,000 60+ aged adults revealed that 35-45% had zinc intakes insufficient to meet the estimated average daily requirements.

Iodine is found in thyroid hormones, which helps regulate growth, development, and metabolism. Foods containing iodine are foods grown in iodine-rich soil, iodized salt, bread, and dairy products.

Selenium acts as an antioxidant, neutralizing unstable free radicals that can damage cells. It also helps regulate thyroid hormone activity. It is found in walnuts, Brazil nuts, broccoli, spinach, green peas, beans, potatoes, bananas, grapefruit, and grains.

When it comes to nutrients such as micro-minerals, macro-minerals, and vitamins, each individual has different requirements. These vary according to age, sex, certain physiological states such as pregnancy, and general state of health. Those over 50 often have trouble meeting their needs for micronutrients. With aging, there is a reduction in the ability to absorb certain nutrients from food. Compounding the problem, medications may prevent proper absorption of vitamins and minerals.

Because of the current decrease of nutrient density in our foods, dietary choices, health conditions, and medications, you may not be able to rely on diet alone to provide you with all the macro and micro minerals and other nutrients you need, particularly if you are in an older age group. Each of these essential minerals is critical to some aspect of health. So evaluate your specific needs and liabilities, and address any problem areas you may have.

Sources: wikipedia.org/wiki/List_or_minerals_recognized_by_the_International_Mineralogical_Association; britannica.com/science/mineral-chemical-compound; nutramedix.com/blogs/nutrients-supplements/trace-minerals-an-overlooked-part-of-good-health; medlineplus.gov/minerals.html; myhealth.alberta.ca/Health/Pages/conditions.aspx?hwid=ta3912; healthline.com/nutrition/foods-with-minerals#3.-Cruciferous-vegetables

The Vitamin Spark

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We need macronutrients, carbohydrates, proteins, and fats for good health, but we also need micronutrients. These are needed in small, even microscopic amounts, but are necessary for disease prevention, health, and even life. Vitamins are one group of micronutrients. They are organic compounds that are soluble in fat (A, D, E, K) or soluble in water (C, B complex). Vitamins work similar to a catalyst to help us use and metabolize the macronutrients. They work together, but have different roles in maintaining all body functions.

Water soluble vitamins are dissolved in water and the excess of these are excreted in the urine. The body stores fat soluble vitamins in fatty tissue and the liver, and reserves of these vitamins can stay in the body for days and sometimes months. Because of this, supplementation should be done with caution, since you can more easily experience toxicity of these vitamins. Let’s look briefly at the 13 essential vitamins:

Vitamin A

Essential for vision, tissues, and skin health and repair; plays an important role in bone growth, and in the immune system. It also may reduce the risk of some cancers, it supports hair and skin health, and it helps the heart, lungs, kidneys, and other organs function correctly. Food sources: sweet potatoes, carrots, pumpkins, squash, greens.

Vitamin D

Critical in the absorption and use of calcium and phosphorus. It is necessary for strong bones and teeth, important in the electrical stability of the heart, and stabilizing blood pressure. When our bodies are exposed to the sun, vitamin D is formed in the skin. It can also be taken as a supplement, but the best source is adequate exposure to sunlight. Source: A 15-minute face-to-the-sun exposure at midday may give you a jolt of 20,000 IU of vitamin D!

Vitamin E

Prolongs the life of the body’s red blood cells, dilates (widens) the blood vessels, and keeps the blood thin. It strengthens the immune system and increases the fertility of both men and women. It seems to help in the prevention of cancer, as well as improving heart and brain health. Food sources: greens, whole grains, wheat germ, nuts, seeds, avocado, kiwi, mango, cantaloupe, blackberries, and blueberries.

Vitamin K

Activates proteins and calcium essential to blood clotting. It also helps with energy production by our mitochondria and with bone health. Food sources: cabbage, cauliflower, spinach, broccoli, sprouts, and greens.

Vitamin C

Necessary for making collagen which is the framework to hold tissues together. It contributes to the health of teeth and gums, aids in the absorption of iron and the formation of hemoglobin, antibodies, and tissue repair. It helps destroy free radicals and may lower the risks of some cancers. Helps make two critical neurotransmitters, serotonin and norepinephrine, and helps with stress from any source. It is most easily destroyed by cooking and oxidation. Food sources: fruits, especially citrus, tomatoes, potatoes, broccoli, bell peppers, cabbage, spinach, strawberries, and Brussels sprouts.

Vitamin B Complex

B1, B2, B3, B5, B6, B12, Folic acid, and Biotin assist in the health and maintenance of the nerves, eyes, digestion, skin, sex glands, sebaceous glands, bone marrow, regulation of appetite, growth, production of hormones and digestive juices, prevention of anemia, metabolism of macronutrients, and in many other complex body functions. All B vitamins are found in Brewer’s yeast. B12 is actually made by the bacteria in our mouth and nasopharynx. The B vitamins are easily destroyed by long cooking and high temperatures. Food sources: whole grains, seeds, nuts, wheat germ, bran, lentils, beans, and greens.

In conclusion, vitamins are best employed by the body when derived from natural food sources available to most people from a well-rounded, wide variety of fruits, vegetables, grains, and nuts. Some may need supplements to boost their supply, but this depends on their diet, lifestyle, and overall health.  Here’s to adding spark to your life!

Sources: The Healthy Lifestyle by Sunlight Education Ministry Publications; The Divine Prescription by Gunther B. Paulien; Vitamins: What are they, and what do they do? (medicalnewstoday.com/articles/195878; Vitamin K: Health benefits, daily intake, and sources (medicalnewstoday.com/articles/219867#sources); health.harvard.edu/staying-healthy/listing_of_vitamins

Hot Foot Bath

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Equipment

  • Basin deep enough to hold sufficient water to cover the feet and ankles
  • Thermometer, if available. If not, test the water temperature with your elbow. Temperature should be between 39-43° C/103-110° F
  • Washcloth (to use as a cold compress as needed), bath towel, and sheet
  • Rubber sheet or plastic to protect the bed or floor around the chair
  • Bowl of very cold water
  • Pitcher or dipper to add hot water

Some Precautions to Keep in Mind

It is best to determine first if a patient has a pre-existing condition or may be taking medications that would make the use of the hot foot bath unsafe, and consult with their physician before administering the treatment.

Getting Started

  • The room should be warm and free of drafts. All necessary materials should be at hand. The patient can either lie on the bed or sit in a chair.
  • Pour hot water, to tolerance, into the tub to the level that it will cover the feet and up to two inches above the ankles.
  • Once the patient’s feet are in the tub, drape the patient with the sheet, draping also around the tub.
  • As the water in the tub begins to cool, add more hot water. The purpose is to maintain the water temperature at 39-43° C/103-110° F. This in essence gives the patient a fever. Continue this for 20-60 minutes.
  • If the patient becomes too warm, begins to sweat, or has head congestion, wet the washcloth in the cold water, wring it out, and place it on the patient’s forehead. Continue re-wetting the washcloth to keep the patient cool. If sweating continues, give the patient water through a straw.
  • When finished, remove the washcloth from the patient’s head, lift his/her feet above the tub, and pour the cold water over both the feet and ankles.
  • Dry the feet thoroughly, including between the toes with the bath towel.
  • The patient should rest for 30-60 minutes following the treatment.

Source: traditionalhydrotherapy.com/Techniques/HotFootBath; hopkinsmedicine.org/health/conditions-and-diseases-vascular-disease

Hats off to Fat

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Vibrant health, not just the absence of disease or injury, is something that everyone desires. Good health is one of the greatest blessings we can have and something we can work toward as we cooperate with God in choosing a healthy lifestyle. One area that greatly impacts our health is our diet. There are seven broad, needful categories to be considered when it comes to good nutrition, if we hope to experience vibrant health. These categories are carbohydrates, protein, fat, vitamins, minerals, fiber, and water. Let’s focus on the category of fat.

In nutrition, biology, and chemistry, a fat usually means any ester of fatty acids, or a mixture of such compounds, most commonly those that occur in living beings or in food.

Fat fills your fat cells. It is important in giving cells structure and insulates the body to help keep you warm. It is also used in making hormones. It is a major fuel source for your body and is the main source of stored body energy. Fat provides 9 calories per gram (Cal/gm) versus protein and carbohydrates which provide 4 Cal/gm. It is necessary for the absorption of vitamins A, D, E, and certain antioxidants. Omega 3 fats are important for optimum nerve, brain, and heart function. They also give your body essential fatty acids (needed by the body, but cannot be made by the body) called linoleic and linolenic acids. Fat is also needed to keep your skin and hair healthy.

Fats come from both animal and plant sources. There are two broad categories of fats: saturated fat and unsaturated fat. Saturated fats, often called the “bad fats,” are tightly packed and usually solid at room temperature. The most common sources of saturated fats are meats and dairy. There are only two plant sources that contain high amounts of saturated fats: coconut oil and palm oil.

Saturated fats can also be found in many fast, processed, and baked foods. Diets high in saturated fat products can result in many health issues. Low Density Lipoprotein cholesterol (LDL) has a reputation for being the “bad cholesterol” and that would be true if you have too much LDL in the blood from a diet high in saturated fat. LDL can form plaque in the arteries and increase the risk of cardiovascular disease and stroke. Triglycerides, fat cells that circulate in the bloodstream and are stored in the body’s fat cells, can also be elevated by a high saturated fat diet, and increase the risk of diseases of the heart and blood vessels.

Unsaturated fats are loosely packed and usually liquid at room temperature. Vegetable oils and nuts, seeds, olives, and avocados have mostly unsaturated fats. There are two types of unsaturated fats: monounsaturated and polyunsaturated.

Replacing saturated fats in the diet with plant foods high in monounsaturated fats, particularly extra virgin olive oil and tree nuts, may benefit heart health. Your body needs polyunsaturated fats to function. Polyunsaturated fats help with muscle movement and blood clotting. Omega-3 and 6 fatty acids make up the polyunsaturated fats. Diets high in these fatty acids have many health benefits and can be obtained from a plant-based diet.

Vegetarian sources of omega-3 fatty acids include seeds (especially flax seeds), nuts, and certain oils. However, there is controversy among health professionals over the use of such oils as corn, soybean, and safflower oil. Diets high in Omega-3 fatty acids can lower levels of triglycerides in the blood as well as the risk of heart and blood vessel diseases.

Sources of omega-6 fatty acids include corn, cottonseed, peanut, soybean, and sunflower oils. Diets high in omega-6 fatty acids can lower LDL and triglycerides, raise High Density Lipoprotein (HDL), or “good cholesterol,” and help obtain better blood sugar control.

Another benefit of eating more unsaturated fat and less saturated fat is that this can aid in brain health. The MIND diet was developed after “more than 20 years of research into what foods help lower the risk for cognitive (mental or brain function) decline. … The brain-healthy eating plan emphasizes whole plant-based foods while limiting added sugars and foods high in saturated fats. …

“The MIND diet is rich in nutrients that work together to support your brain health. Examples of these brain-healthy nutrients include:

  • Flavonoids
  • Folate
  • Lutein-zeaxanthin
  • Vitamin E

Studies have found that people who follow the MIND diet have a lower risk of Alzheimer’s disease. The MIND diet advocates eating more of 10 certain foods and less of five others. Among the good ones are healthy-fat foods like nuts and olive oil, while the less helpful ones are butter, pastries, and fried and fast foods that contain high amounts of saturated fat. The association between healthy fats and healthier brains may be related to inflammation. Diets high in saturated fats appear to raise inflammation, while eating unsaturated fats can dampen the inflammatory response.

A third category of fats, trans fats, are artificially produced, unhealthy fats that form when vegetable oil goes through a process called hydrogenation. Trans fats are a type of fat that raises LDL and lowers HDL. There are very small amounts of naturally-occurring trans fat in meats and dairy from grazing animals, such as cows, sheep, and goats. But most trans fats are in plant oils that have been chemically changed by hydrogenation. Numerous studies have found that consumption of trans fats increases the risk of coronary artery disease and overall cardiovascular disease. Other concerning health issues with diets of moderate amounts of trans fat are Alzheimer’s, type 2 diabetes, obesity, infertility in women, and possibly certain forms of cancer.

The benefits and risks of various amounts and types of dietary fats have been the object of much study, and are still controversial topics, except for trans fats, which are almost universally considered unhealthy fats.

A healthy diet is a balance between taking in enough calories and nutrients for your age, sex, environment, and level of activity. One thing to consider is that each gram of fat has 9 calories. That’s true for all fats. So, calories can add up quickly, even with healthy fats. For example, walnuts are a health food high in polyunsaturated fats, but just a dozen walnut halves contain about 160 calories—more calories than in one large apple. The key message about fats is to focus on eating healthy fats and limiting unhealthy fats, but to also remember that consuming high levels of calories—regardless of the source—can lead to weight gain. Even healthy fats should be consumed in moderation.

Eating a vegan diet, choosing the right types of fats, and enjoying both in moderation is the best way to have vibrant health. Here’s to healthy fat!

Sources: medlineplus.gov/ency/patientinstructions; the healthfeet.com/nutrition-supplements/mind-diet-preserves-brain-health; foodnetwork.com/healthy/articles/importance-of-healthy-fats/8-healthy-fats-you-should-be-eating; foodnetwork.com/healthy/articles/importance-of-healthy-fats/why-are-healthy-fats-important; mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550; heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats; health.harvard.edu/staying-healthy/know-the-facts-about-fats; wellandgood.com/how-much-fat-per-day; wellandgood.com/plant-based-saturated-fat; wikipedia.org/wiki/Fat; healthline.com/health/food-nutrition/saturated-and-unsaturated-fat

Protein – What’s all the Hype?

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There are seven broad, needful categories of food to be considered if we are to experience vibrant heath, and not just the absence of disease or injury. Those categories are carbohydrates, protein, fat, vitamins, minerals, fiber, and water. In this article, we will take a closer look at proteins.

Few nutrients are as important as protein. Not getting enough protein will affect the health and body composition. How critical they are to our survival can even be seen in its Greek root word Proteios, which means “primary importance.” Proteins are large, highly-complex molecules that are present in all living organisms. They play many critical roles in the body. They

  • are essential for the growth, maintenance, and repair of body cells and tissues;
  • are the building blocks of our organs, muscles, skin, hair, and nails;
  • help boost the immune system so that our bodies can resist and fight off infections;
  • play a key role in the balance of fluid in the body;
  • provide energy for the body to function;
  • are critical in chemical reactions in the body (enzymes, some critical in digestion; hormones, such as insulin, needed to regulate glucose, and hemoglobin which carries oxygen to every cell in the body are proteins); and
  • work within the body to transfer reactions from cell to cell.

Proteins are species specific, meaning that proteins differ from species to species. They are also organ specific. For example, proteins of the brain and proteins of the liver will be different even within the same body.

Chemical proteins are large molecules that are basically a chain of amino acids. These proteins differ from one another primarily in the ordering of the amino acids. This ordering determines the activity of the protein. They are basically made up of a hydrogen atom, a carboxyl group (1 carbon atom, 2 oxygen atoms and a hydrogen atom), and an amino group (a nitrogen atom and 2 hydrogen atoms).

There are approximately twenty different amino acids that naturally occur in proteins within our bodies, but there are at least 100 amino acids that occur in nature, mostly plants. Of these, 11 are non-essential in the human diet because our bodies make them, or retrieve them, from the breakdown of other protein. Nine of the 20 amino acids are essential to obtain from our diet, because these we do not manufacture or retrieve. There are also conditional amino acids that our body needs during times of stress and illness.

The Dietary Reference Intake (DRI) is 0.36 grams of protein per pound (0.8 grams per kilogram) of body weight. This amounts to 54 grams (1.9 oz) per day for a 150-pound sedentary person or 65 grams (2.3 oz) per day for a 180-pound sedentary person. A highly-active person would need to consume 0.54 to 0.9 grams per pound of body weight, a significant increase over a less active person.

This recommended daily intake of protein is likely enough to prevent protein deficiency, but the amount a person needs varies from person to person, depending on the physical activity level, as well as age, sex, overall health, to name a few. Extra protein can also be needed during times of illness and physical repair (such as burns), children during growth spurts, and during pregnancy and lactation.

When dietary protein is in short supply, the body tends to take protein from skeletal muscles for more important body functions. This can result in muscle wasting over time and is specifically worse in the elderly from even moderate protein insufficiency.

So how do we get this critical nutrient into our bodies and have vibrant health? It is easy for the non-vegetarian to not only get enough protein, but to get too much protein from, for example, meat, milk, cheese, and eggs, plus the protein from vegetables and other non-animal sources.

The saying, “You can’t get too much of a good thing” isn’t true. For example, even though protein is a necessary nutrient to have daily, consuming too much of it can lead to brain fog, bloating, and weight gain.

Vegan vegetarians get their protein primarily from nuts, seeds, beans, legumes, grains, and vegetables. Nuts and seeds, including almonds, hazel nuts, mixed nuts, peanuts, walnuts, sunflower seeds, chia seeds, and flaxseeds are good sources of protein. Pinto, black, kidney, or garbanzo beans, split peas, and lentils are good sources of lean protein. High in fiber, they may help lower your cholesterol if you eat them regularly. Tofu, edamame, tempeh, and other products made from soybeans are also good sources of protein. Vegetables, although not high in protein, do supply protein for vegetarians.  Some vegetables with higher amounts of protein are green peas, spinach, artichokes, corn, avocado, asparagus, Brussels sprouts, mushrooms, kale, and potatoes.

Of primary concern for the vegetarian is getting all nine essential amino acids because most plant-based products lack one or more of the essential amino acids. Quinoa, soybeans, edamame, tempeh, buckwheat, hemp seeds, chia seeds, and amaranth contain all nine essential amino acids.

Of all the soybeans produced in the United States, about 95% of these are genetically modified. To avoid these, buy organic soybean products and tofu, or those labeled non-GMO.

It is not necessary to eat a complete protein at every meal, nor even every day, but aim for variety in your diet. One real advantage of vegetarian protein choices is that many of them are high in fiber and make you feel full and may help in weight control and lowering cholesterol if eaten regularly. The higher the fiber content the better for your gut microorganisms, regularity, and may help reduce colon cancer.

This may be more than you wanted to know about protein, but it has clearly demonstrated why protein is critical to life. With adequate protein added to your nutrition plan, you are one step closer to experiencing vibrant health. Bon appétit!

Sources: marketplacewellnesscenter.com/high-quality-protein; wikipedia.org/wiki/Protein; study.com+(primary+functions+of+protein); healthline.com+>+protein; medlineplus.gov/ency/article/022467 Protein in diet; wikipedia.org/wiki/List_of _countries_by_soybean_production

Health – Elderberries

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The elderberry is a member of the Sambucus genus of flowering plants. The berries are found in clusters and are typically either black, blue-black or red in color. In its raw state, the elderberry contains glycoside which makes it poisonous, but when cooked, it is edible.

Because of the elderberry’s natural anti-inflammatory, antioxidant, antiviral, and immune-stimulating properties, it is used for medical purposes. Elderberry syrup is probably one of the best homemade herbal remedies you can make, and is particularly good at fighting colds and flus.

Elderberry Syrup

Put six cups of fresh elderberries (or three cups dried) in a pot with six cups of water.

Bring to a boil over medium heat, then lower the heat and simmer uncovered for about one hour, or until reduced by nearly half. Leaving the pot uncovered while simmering, allows the steam to escape and will help to remove any potential toxins. It will also help the mixture to reduce. If you feel the mixture is reducing too fast, partially cover the pot while it is simmering.

Remove the pot from the heat and set aside to cool, but you’ll want it to cool to a warm room temperature so that the honey will easily dissolve, but not too hot or the benefits of the raw honey will be lost.

Strain the elderberries using a fine mesh sieve, pressing the berries to get any extra liquid out. You might want to line the sieve with cheesecloth. This will help squeeze out all the liquid from the berries. You should end up with at least one quart of mixture.

Add 2/3 cup of raw honey and stir until it dissolves. Do not heat again.

Ladle the syrup into a quart jar, placing the lid and ring to fingertip tight. Let it cool completely and refrigerate for up to six months. Elderberry syrup can also be frozen. Discard the berries. With all the beneficial compounds now in the elderberry and water mixture, the berries have no real use at this point.

For medicinal use adults should take 1-2 tablespoons of the syrup 2-3 times per day at the onset of a cold or flu, and throughout the duration of the illness. While you might want to use the syrup for a short time as a preventative if you believe you were exposed to illness, but not yet experiencing symptoms, it is not recommended to take it daily as a preventative, especially for those with autoimmune issues. The syrup is safe for children over the age of one—because of the raw honey in the syrup, it would be harmful for children under the age of one year old. A child’s dose would be 1-2 teaspoons twice a day. The dosage can be increased as the child grows.

Beyond its medicinal uses, elderberry syrup is also delicious and full of vitamins, minerals, and flavonoids! It can be used in moderation as a treat on pancakes, in ice cream and tea, desserts, candies, jams and jellies, or as a nice cold drink on a hot summer’s day.

Black Elderberry Slushie

2 cups ice

1 cup juice (orange, grape, pomegranate)

1 tsp black elderberry syrup

Place all ingredients in a blender in the order listed.

Pulse a few times, then blend until the consistency of a slushie.

Serve immediately, drizzle with additional black elderberry syrup if desired.

Sources: growforagecookferment.com/elderberry-syrup; Wikipedia.org/wiki/Sambucus

Health – Carbohydrates

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What comes to your mind when you hear, read, or think about the word health? Health is a nebulous concept that has different definitions depending on your personal perspective. The tendency of some is to define health simply as the absence of disease or injury. The constitution of the World Health Organization defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” Seven Dimensions of Wellness has an even more comprehensive definition. Their definition is “Wellness is commonly viewed as having seven dimensions: mental, physical, social, financial, spiritual, environmental, and vocational. These dimensions are interdependent and influence each other.”

An article found on the Aetna Insurance website identifies the four pillars of health as nutrition, exercise, relaxation, and sleep. You can find many varying numbers and explanations of the pillars of health in many places on their website.

As Adventists, we subscribe to the Eight Laws of Health: nutrition, exercise, water, sunshine, temperance, air, rest and trust in God. Without fail, nutrition is identified by almost everyone as a key pillar/law when it comes to achieving good health. What is considered good nutrition is nebulous. You can find varied recommendations for what constitutes good nutrition, depending on the book, author, or region. Because we are each created uniquely with what are different inherited strengths, tendencies, and weaknesses, what constitutes good nutrition will vary somewhat from person to person.

If we are going to experience vibrant health, not just the absence of disease or injury, there are seven broad, needful categories to be considered when it comes to good nutrition. These categories are carbohydrates, protein, fat, vitamins, minerals, fiber, and water. In this article, we will be taking a closer look at carbohydrates.

Carbohydrate, often shortened to carbs, seems to have taken on a bad connotation because of the obesity and diabetes rampant in American society today. But are carbs inherently bad for us? Are all carbs bad or just some of them? Are they a detriment to vibrant health, and have they always been detrimental for us? Or have certain carbohydrates under some circumstances become detrimental?

Carbohydrates means “watered carbon.” They are probably the most abundant and widespread organic substance in nature. They are composed primarily of molecules containing atoms of carbon, hydrogen, and oxygen, and are formed by plants during the process of photosynthesis. They are an essential structural component of all organisms and are even part of the structures which contain our genetic information. They come in three main forms: simple sugars, starch, and fiber.

The importance of carbohydrates to all living things can hardly be overemphasized. Carbohydrates are the body’s primary source of fuel and energy. Simple sugars are quickly absorbed into the bloodstream and enter, with the aid of insulin, into the cells of the body to provide immediate energy in the form of glucose. This energy fuels physical activities, all bodily functions that maintain life, and cellular activity that we cannot see. Extra glucose is converted to fat, or stored in the liver, muscles, and other cells for later use.

Carbohydrates work cooperatively to protect against disease, supply fuel and energy, and help with weight control. Some studies suggest that whole grains, and the fiber found in whole foods, help lower the risk of heart disease and stroke.  The same fiber may also play a role in the fight against obesity, colon and rectal cancers, and type 2 diabetes. Fiber is also essential in good digestive health.

Many studies show that by consuming the carbs contained in whole fruits, vegetables, and grains we can help control weight. Their bulk and fiber content supports weight control by helping us feel fuller on fewer calories. Too often, we have sabotaged our innate regulation of “feeling full” by consistently overeating.

Carbohydrates, as created by God, clearly are not detrimental to our health or a loving God would not have prescribed them for our diet.

The Bible tells us that, “Out of the ground the Lord God made every tree grow that is pleasant to the sight and good for food.” Genesis 2:9, first part. God then said, “… of every tree of the garden you may freely eat.” Verse 16. This instruction came with but one exclusion, the tree of knowledge of good and evil as found in verse 17.

After Adam and Eve sinned God added the green plants of the field, “Both thorns and thistles it [the ground] shall bring forth for you, and you shall eat the herb of the field.” Genesis 3:18

“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet.” Counsels for the Church, 222

Carbohydrates are an essential part of a healthy diet and do much to help us achieve and maintain health, while providing essential nutrients. Today, we must choose our carbohydrates wisely, because not all carbs are equally good for us, nor are they created by our Creator.

Focus on eating fiber-rich whole, fresh, frozen, or canned fruits and vegetables without added sugar.

Choose whole grains over refined grains. Refined grains are processed—a process by which fiber and other important nutrients are stripped away.

Include beans, peas, and lentils in your diet. Low in fat and high in needed proteins, vitamins, and minerals, these are among the most versatile and nutritious foods.

Limit foods with added sugars and refined grains, such as sugary drinks, desserts, and candy. These are high in calories, but low in nutrition.

So choose your carbohydrates wisely. If God created them, they are good for us; if man-made, man-processed, or man-altered, use caution, think twice.

“Again and again I have been shown that God is trying to lead us back, step by step, to His original design—that man should subsist upon the natural products of the earth. … If we move from principle in these things, if we as Christian reformers educate our own taste, and bring our diet to God’s plan, then we may exert an influence upon others in this matter, which will be pleasing to God.” Christian Temperance and Bible Hygiene, 119

Sources: who.int; students.wlu.ca; aetna.com/health-guide/ways-achieve-total-body-health; britannica.com/science/carbohydrate; mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates; betterhealthkare.com/good-carbs-vs-bad-carbs

 

Are Your Heels too High?

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Having pain in your back and knees? How about your hips, pelvis and ankles? Even your neck?

It could be your feet.

Over the last century and then some, women’s shoes have evolved and devolved—Mary Janes, kitten heels, wedges, T-straps, low heels, high heels, stilettos, wide heels, peep-toe, pointy-toe, square-toe, strappy heels, mules, ankle-straps, pumps, go-go boots, platform heels, clogs, sandals, slingbacks, huarache-style, crocs, platform sneakers, heels that have no heel, and the ever-popular flip-flops—but very seldom have fashionable shoes been healthy, not only for women’s feet, but the back, knees, and hips as well.

Fun Fact: the first high-heeled shoe style was worn by men in the Persian cavalry during the 10th century.

High heels change your posture.

The spine naturally curves resembling an S, with discs that absorb impact between each vertebra, an arrangement that protects your spine when you bend or jump.

But when you wear high heels, your lower back tends to arch outward more than is normal, and your weight is pushed forward, causing you to imperceptibly lean back in order to maintain your balance.

Anatomical changes.

Wearing heels for prolonged periods of time can result in anatomical changes over the years. In addition to the stress put on the knees, back, and ankles, wearing heels will cause the calf muscles to shorten and tendons to become thicker and tighter.

I knew a woman, many years ago, who had worn nothing but heels for so long that her calf muscles had shortened to the point that, when in her older years, she was unable to wear flats at all without pain.

High heels can affect your pelvic structures.

The normal working dynamics between the glutes, the pelvic floor, respiratory diaphragm, the mutifidus muscle, and transverse abdominis become imbalanced when you wear high heels.

And what does all that mean? The pelvic floor is a group of muscles and ligaments that sit inside the pelvis and are, by and large, forgotten. But the pelvic floor is an integral part of the “anticipatory core.” This core is made up of abdominal muscles, including the diaphragm, muscles in the spine, and the pelvic floor that allow the body to prepare for motion and creates stability in the trunk. These along with the back, knees, and ankles make up the foundation that holds the body structure up. Without them, we would be unable to squat, bend, lift, and perform many other activities that life calls for.

So what can happen when this system gets out of whack? Incontinence, pelvic, low back and hip pain, gastronintestinal issues, and constipation, to name a few.

Other possible consequences of wearing high heels long-term:

  • Ingrown toenails
  • Muscle spasms
  • Osteoarthritis on the knees
  • Damaged leg tendons

And if you are already having problems in your back, wearing high heels can result in spondylolisthesis, forminal stenosis, and sciatica. Those words alone should scare you enough to slip your feet comfortably into a nice pair of loafers.

For many years I have suffered back pain and sciatica. I think back over my life and wonder if all those years from my youth into adulthood, when it was fashionable to wear high heels, combined with many other activities that I likely did not perform in the proper way, might very well be the cause.

Podiatrists recommend that heels should be wide and no higher than two inches. They also recommend that the length of time wearing heels should be limited, and changing heel heights would help to avoid pressure on the knees and back. So ladies, if we wear, lower and wider heels made of cork or rubber, with a round toe box, in a wedge-style, we will experience less foot pain, discomfort, and harm to the back, knees, ankles, and pelvis.

Sources: webmd.com/women/news/ladies-say-no-to-high-heels; onetherapy.com/the-diaphragm-and-the-pelvic-floor-a-dynamic-duo; thepelvicexpert.com/blog/are-high-heels-bad-for-my-back; footwearnews.com/2020/fashion/trends/history-of-men-in-heels; everydayhealth.com/news/best-worst-shoes-back-pain

Honey – Is It a Clean Food?

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Can I eat honey? Isn’t honey an “animal by-product” since it comes from bees?

First, bees do not make honey. No, it’s true.

But bees do process nectar from the flowers that becomes honey. Here is how it works.

Honeybees fly from flower to flower collecting nectar. They have two stomachs: the honey stomach and the midgut. When the nectar is collected, it enters the honey stomach. It can take up to 1,000 flowers’ worth of nectar to fill a bee’s honey stomach. If a bee is hungry, the section between the midgut and the honey stomach opens and some of the nectar moves into the midgut. In this second stomach, the nectar is then converted to energy for the bee. Once the honey stomach is filled, the bee will return to the hive and the honey-making commences.

In the hive, the bee will regurgitate the nectar from the honey stomach and it is then passed, mouth-to-mouth, among the bees in the hive to reduce the moisture content. Each bee will chew the nectar for about a half an hour, using natural enzymes (invertase and glucose oxidase) to convert the complex sugar in nectar into simple sugar. Enzymes are organic compounds that speed up a biochemical reaction.

Nectar is about 80% water. Through this process, the moisture content of the nectar is reduced to about 20 percent. With the reduction in moisture and the help of the enzymes, honey is made. The glucose oxidase enzyme is a natural preservative which limits the ability of bacteria and other microorganisms to grow in the honey and spoil it. The honey is then stored in the cells within the hive until it is needed.

Fun Fact: Hydrogen peroxide is also made from glucose oxidase.

Honeybees do not hibernate in the winter. They remain in their hives, huddled together to keep warm, and feast on the sweet honey they have hoarded for weeks. Honeybees produce more honey than they will need to survive during the winter months, and it is the remaining honey that is collected by beekeepers and sold in stores.

Unlike a cow, whose milk is produced in a process that ultimately causes the mammary glands to make milk, the bee is simply a storage facility and manufacturing plant, if you will. The nectar is collected from the flowers and stored in the honey stomach. It is then processed outside the bee and the glucose oxidase is added, thus making honey.

One More Fun Fact: The oldest evidence of honey was found in ancient Georgia (Eastern Europe) in 2003 and was determined to be about 5,500 years old. It had been stored in ceramic vessels in the tomb of a noblewoman. Three types of honey were found—meadow flower, berry, and linden. Originally thought to be the oldest honey found, archaeologists found a jar of honey in the tomb of King Tutankhamun. They tasted it and found it to still be sweet. Its low water content and acidic pH kept it from spoiling.

When bees are on the search for nectar, flying from flower to flower, their bodies brush against the flowers and pick up pollen. In this way, bees transfer pollen enabling the different flower species to reproduce.

Raw honey has been used as a remedy for centuries and provides a number of health benefits and medicinal uses. Many of these benefits are specific to raw honey, as the process of pasteurization destroys many of the beneficial nutrients.

A Good Source of Antioxidants

Raw honey contains a variety of plant chemicals that act as antioxidants. These protect the body from the damaging effects of oxidative stress caused by free radicals. Antioxidant compounds called polyphenols can have an anti-inflammatory affect against conditions associated with oxidative stress. Oxidative stress is an imbalance between harmful free radicals and antioxidants, and can be involved in the development of neurodegenerative diseases such as ALS, Parkinson’s, and Alzheimer’s, as well as cancer and heart disease. Raw honey can also contain bee pollen and propolis which can have a protective effect for the respiratory, gastrointestinal, cardiovascular, and nervous systems.

Nutrition

One tablespoon of raw honey contains approximately 64 calories, 17 grams of sugar, and smaller amounts of micronutrients such as calcium, magnesium, potassium, riboflavin, and zinc, among others. It is also a source of amino acids, enzymes, and other compounds. Honey also may have a slight benefit over regular sugar in blood sugar maintenance. However, while it may be slightly better for the diabetic than sugar, it still should be consumed in moderation.

Antibacterial and Antifungal Properties/Heals Wounds

The propolis in raw honey has antifungal and antibacterial properties and can be significant in the treatment of both internal and topical ailments.

Phytonutrient Powerhouse

These compounds in raw honey have been found to have immune-boosting and anticancer benefits. However, the pasteurization process can destroy these nutrients.

Help for Digestive Issues

Honey is sometimes used to treat diarrhea. It contains prebiotics, which nourish the good bacteria that live in the intestines.

Soothe a Sore Throat and Cough

Honey is an old sore throat remedy. Add it, along with some lemon, to hot tea when you feel a cold coming on.

Brain Benefits

The polyphenols in honey may be able to counter inflammation in the hippocampus, where our memories are stored, thereby being a benefit to brain health.

There is a risk that raw honey could carry harmful bacteria which could result in botulism poisoning. For this reason, raw honey should never be given to an infant less than a year old. In adults, there could be a short period of diarrhea and vomiting, followed by constipation and other, perhaps, more severe symptoms, such as blurred vision and muscle weakness.

Honey doesn’t expire quickly, but it can become contaminated. It should be stored in tightly sealed containers away from light and extreme temperatures. If the color of your honey has drastically changed or smells off, it should be thrown out.

Last Fun Fact: In 2017, bees produced 158 million pounds of honey in the United States alone.

Bee pollen is a mixture of flower pollen, nectar, enzymes, honey, wax, and bee secretions. It is loaded with nutrients, amino acids, vitamins, lipids, and over 250 other active substances. Bee pollen is produced by young bees, who then take it back to the hive and store it until it ferments. Then it becomes bee bread—the bread of the hive—which supplies food for the bees. But what does it do for man?

Used as a medicine, bee pollen contains antioxidants. It can lower the risk factors for heart disease, high blood lipids and cholesterol. It may boost liver function, and it can reduce inflammation and swelling.

“The law of the Lord is perfect, converting the soul; the testimony of the Lord is sure, making wise the simple; the statutes of the Lord are right, rejoicing the heart; the commandment of the Lord is pure enlightening the eyes … More to be desired are they than gold, yea, than much fine gold; sweeter also than honey and the honeycomb.” Psalm 19:7, 8, and 10, last part

Why would God compare His law to the sweetness of honey were it not a clean food and healthful for the body?

Sources: livescience.com/how-do-bees-make-honey; mydelicioussweets.com/whats-the-oldest-honey-ever-found; healthline.com/health/food-nutrition/top-raw-honey-benefits; healthline.com/nutrition/benefits-of-honey; Wikipedia.org/wiki/Oxidative-stress; beeculture.com/the-chemistry-of-honey

Health – Depression

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Not all that long ago, depression was known as melancholia and looked upon as a resulting state of mind when a loved one died, a person lost their job, or maybe things just weren’t going the way a person hoped they would, so they would sigh and find it hard to get through the day.

But we now know that depression is classified as a mental illness and it has become, for some, an everyday way of life. Hopelessness and fear consume them, and too many come to believe that suicide is the only way to find peace.

“Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest.”

It affects how you feel, how you think and behave, and it can cause a number of physical and emotional problems. A person can have trouble just getting through a normal day, sometimes even feeling as if life isn’t worth living.

It seems odd that it is during the holiday season filled with joyful celebration and the start of a new year with the potential of fresh beginnings, that we find the number of suicides and instances of depression and discouragement to be higher than at almost any other time throughout the year.

Many things can contribute to depression such as feelings of low self-esteem, bullying, conditions in the world, loss of a job or loved one, long debilitating illness—as occurred during the personal and societal changes caused by the Covid-19 pandemic.

The symptoms of depression can include

  • Feelings of sadness, hopelessness
  • Angry outbursts and frustration
  • Loss of interest and pleasure in normal activities
  • Sleep disturbances
  • Tiredness and lack of energy
  • Reduced or increased appetite with resulting weight loss or gain
  • Anxiety
  • Slowed thinking
  • Feelings of worthlessness and guilt
  • Difficulty in concentration
  • Suicidal thoughts
  • Unexplained physical problems

Anyone who has any of these symptoms or others like them should talk to a friend, a loved one, someone you trust, or it might be time to consult with your physician.

Source: mayoclinic.org/disease-conditions/depression/symptoms-causes

“Nothing is so fruitful a cause of disease as depression, gloominess, and sadness. Mental depression is terrible.” Testimonies, Vol. 1, 702

We must, however, always remember that we know the One who cares for us in a way no one else does or even can. Jesus is always here and He loves us (see Christ’s Object Lessons, 100).

“Do not give way to depression, but let the comforting influence of the Holy Spirit be welcomed into your heart, to give you comfort and peace.” This Day With God, 305

“A contented mind, a cheerful spirit, is health to the body and strength to the soul … .

“Many of the diseases from which men suffer are the result of mental depression.

“Because God’s love is so great and so unfailing, the sick should be encouraged to trust in Him and be cheerful. To be anxious about themselves tends to cause weakness and disease. If they will rise above depression and gloom, their prospect of recovery will be better … .” Mind, Character, and Personality, Vol. 2, 482

“A person whose mind is quiet and satisfied in God is in the pathway to health.” My Life Today, 150

“Let nothing depress you. It will not pay to allow yourself to become cast down. Satan is pleased when he can work his will in this respect. You are to look to the One who has never failed you, who will never leave you. You need not be discouraged, notwithstanding there may be many things of a discouraging nature to meet … .

“Let us gather to our souls the sure encouragements the Lord has given, and read often the precious promises of His word. Christ is our Mediator and our Redeemer.” Manuscript Releases, Vol. 19, 62–64

Today, in this world of ever-increasing sin, depression and discouragement have a stranglehold on many people, even, or maybe more so, on professed Christians. Studying God’s word, reliance upon His promises and the arm of the Holy Spirit, prayer, a positive frame of mind, helping others in need, spending time in the sunshine, breathing in the fresh air, and making certain that we have adequate exercise and rest are all effective defenses against depression.

However, it is not wrong if a person feels the need to consult with the appropriate physician and/or counselor because of sadness and depression, and this should not be looked upon as lack of faith in God. God is the Great Physician, and He can and will help us when we ask according to His will for our lives. But He also has given man the knowledge and skill to help himself. We should ever look to Him who knows all things and does all things for our best good when we seek counsel from man; but we also must use the counsel that God has given us. He created us. He made every part of our body and mind to work efficiently when we maintain it according to His guidance. We are colaborers with God in our spiritual health, and He has also provided that man may be a colaborer with Him in his physical health.

[Emphasis supplied.]