(Dr. Weil)
I love sliced cucumber and lemon in my water, very spa like.
Looking for a low-calorie way to get vitamin C and fiber into your diet? Try cucumbers! These summertime favorites are part of the watermelon, zucchini, pumpkin and squash family, and in addition to vitamin C and fiber, provide vitamin A and magnesium. Their moist flesh makes them cool to the touch and they contain ascorbic acid and caffeic acid, two natural compounds which can help prevent water retention - this is why people place cold cucumber slices on their eyes to help reduce puffiness.
When choosing cucumbers, look in the refrigerated area of the produce section, as they are sensitive to heat and keep best when stored cold. I recommend choosing organic varieties, and peeling commercially grown cucumbers to remove any pesticide residue. For a simple and refreshing warm-weather drink, add slices of fresh cucumber to ice water.
Tuesday, July 27, 2010
Friday, July 23, 2010
Milk Substitutes
(Berkeley Wellness)
I have tried almost all the various beverages, and I really like the vanilla flavored 'milks'. You can use these beverages in place of milk when cooking. I never liked plain milk unless it is chocolate! Odwalla's protein smoothy style beverages are very good too, but high in calories.
Cow’s milk is a good source of protein, calcium, potassium, and vitamin D. But if you are lactose intolerant or just don’t like regular milk, there are other “milks” you can try.
Nondairy beverages—made from soy, nuts, rice, even oats and hemp—are not nutritionally equivalent to milk. Each has something to offer, though.
Soy milk: Made by soaking, crushing, cooking, and straining soybeans, some soy milks provide as much protein as cow’s milk, often some fiber (dairy milk has none), a range of nutrients (including B vitamins and potassium), and isoflavones (potentially healthful plant compounds).
Nut milk: Often made from ground almonds or hazelnuts, nut milks have little protein, but are relatively low in calories and provide vitamin E, manganese, magnesium, copper, and other nutrients from nuts.
Rice milk: Consisting mostly of carbohydrates, rice milk is low in protein and fat (some have added vegetable oil). Though usually made from brown rice, the “milk” has no fiber and is thin in consistency. Rice milk is naturally sweeter than other nondairy beverages and least likely to cause allergies.
Oat milk: Made from oat groats (oats that have been cleaned, toasted, and hulled), oat milk contains about half the protein of cow’s milk. Oat bran may be added as a source of fiber. It’s slightly sweet with a thin consistency, similar to skim or 1% milk.
Hemp milk: From the seeds of the industrial hemp plant (varieties of Cannabis sativa grown for food and textile uses), hemp milk supplies protein, omega-3 fats similar to those in flaxseeds, and other healthful unsaturated fats. Unlike the Cannabis plant that produces marijuana, foods made from hemp contain only trace amounts, if any, of the psychoactive compound.
Keep in mind:
• If you drink nondairy beverages in place of cow’s milk, look for ones with added calcium and vitamin D. Many are also fortified with vitamin B12 (an advantage for vegans who don’t get much B12 in their diets) and other nutrients.
• Most nondairy beverages are sweetened with sugar (such as evaporated cane juice, rice syrup, or barley malt), which increases calories. Chocolate and other flavored beverages have even more added sugar than “plain” or “original” ones—as much as five teaspoons a cup—and up to 170 calories. Unsweetened versions have as few as 35 calories a cup.
• Though the unsaturated fat in these beverages is heart-healthy, nonfat versions have fewer calories.
• Nondairy beverages, including soy milk, are not a replacement for infant formula.
I have tried almost all the various beverages, and I really like the vanilla flavored 'milks'. You can use these beverages in place of milk when cooking. I never liked plain milk unless it is chocolate! Odwalla's protein smoothy style beverages are very good too, but high in calories.
Cow’s milk is a good source of protein, calcium, potassium, and vitamin D. But if you are lactose intolerant or just don’t like regular milk, there are other “milks” you can try.
Nondairy beverages—made from soy, nuts, rice, even oats and hemp—are not nutritionally equivalent to milk. Each has something to offer, though.
Soy milk: Made by soaking, crushing, cooking, and straining soybeans, some soy milks provide as much protein as cow’s milk, often some fiber (dairy milk has none), a range of nutrients (including B vitamins and potassium), and isoflavones (potentially healthful plant compounds).
Nut milk: Often made from ground almonds or hazelnuts, nut milks have little protein, but are relatively low in calories and provide vitamin E, manganese, magnesium, copper, and other nutrients from nuts.
Rice milk: Consisting mostly of carbohydrates, rice milk is low in protein and fat (some have added vegetable oil). Though usually made from brown rice, the “milk” has no fiber and is thin in consistency. Rice milk is naturally sweeter than other nondairy beverages and least likely to cause allergies.
Oat milk: Made from oat groats (oats that have been cleaned, toasted, and hulled), oat milk contains about half the protein of cow’s milk. Oat bran may be added as a source of fiber. It’s slightly sweet with a thin consistency, similar to skim or 1% milk.
Hemp milk: From the seeds of the industrial hemp plant (varieties of Cannabis sativa grown for food and textile uses), hemp milk supplies protein, omega-3 fats similar to those in flaxseeds, and other healthful unsaturated fats. Unlike the Cannabis plant that produces marijuana, foods made from hemp contain only trace amounts, if any, of the psychoactive compound.
Keep in mind:
• If you drink nondairy beverages in place of cow’s milk, look for ones with added calcium and vitamin D. Many are also fortified with vitamin B12 (an advantage for vegans who don’t get much B12 in their diets) and other nutrients.
• Most nondairy beverages are sweetened with sugar (such as evaporated cane juice, rice syrup, or barley malt), which increases calories. Chocolate and other flavored beverages have even more added sugar than “plain” or “original” ones—as much as five teaspoons a cup—and up to 170 calories. Unsweetened versions have as few as 35 calories a cup.
• Though the unsaturated fat in these beverages is heart-healthy, nonfat versions have fewer calories.
• Nondairy beverages, including soy milk, are not a replacement for infant formula.
Healthy Tidbits
(Dr. Weil)
You can buy all sorts of great organic whole grains under 'Bob's Red Mill'. I really love the thick cut oatmeal.
Food as Medicine
Hemp seeds are a rich source of omega-3 fatty acids, highly digestible protein, and minerals including phosphorus, magnesium, zinc, copper and manganese. They are also gluten-free, so will not trigger symptoms of celiac disease.
(Wikipedia)
Hemp seeds contain all the essential amino acids and essential fatty acids necessary to maintain healthy human life.[15] The seeds can be eaten raw, ground into a meal, sprouted, made into hemp milk (akin to soy milk), prepared as tea, and used in baking. The fresh leaves can also be eaten in salads. Products range from cereals to frozen waffles, hemp tofu to nut butters. A few companies produce value added hemp seed items that include the seed oils, whole hemp grain (which is sterilized by law), hulled hemp seed (the whole seed without the mineral rich outer shell), hemp flour, hemp cake (a by-product of pressing the seed for oil) and hemp protein powder. Hemp is also used in some organic cereals, for non-dairy milk[16] somewhat similar to soy and nut milks, and for non-dairy hemp "ice cream."[17]
Within the UK, the Department for Environment, Food and Rural Affairs (Defra) has treated hemp as purely a non-food crop. Seed appears on the UK market as a legal food product, and cultivation licences are available for this purpose. In North America, hemp seed food products are sold, typically in health food stores or through mail order. The United States Department of Agriculture estimates that "the market potential for hemp seed as a food ingredient is unknown. However, it probably will remain a small market, like those for sesame and poppy seeds."[18]
You can buy all sorts of great organic whole grains under 'Bob's Red Mill'. I really love the thick cut oatmeal.
Food as Medicine
Hemp seeds are a rich source of omega-3 fatty acids, highly digestible protein, and minerals including phosphorus, magnesium, zinc, copper and manganese. They are also gluten-free, so will not trigger symptoms of celiac disease.
(Wikipedia)
Hemp seeds contain all the essential amino acids and essential fatty acids necessary to maintain healthy human life.[15] The seeds can be eaten raw, ground into a meal, sprouted, made into hemp milk (akin to soy milk), prepared as tea, and used in baking. The fresh leaves can also be eaten in salads. Products range from cereals to frozen waffles, hemp tofu to nut butters. A few companies produce value added hemp seed items that include the seed oils, whole hemp grain (which is sterilized by law), hulled hemp seed (the whole seed without the mineral rich outer shell), hemp flour, hemp cake (a by-product of pressing the seed for oil) and hemp protein powder. Hemp is also used in some organic cereals, for non-dairy milk[16] somewhat similar to soy and nut milks, and for non-dairy hemp "ice cream."[17]
Within the UK, the Department for Environment, Food and Rural Affairs (Defra) has treated hemp as purely a non-food crop. Seed appears on the UK market as a legal food product, and cultivation licences are available for this purpose. In North America, hemp seed food products are sold, typically in health food stores or through mail order. The United States Department of Agriculture estimates that "the market potential for hemp seed as a food ingredient is unknown. However, it probably will remain a small market, like those for sesame and poppy seeds."[18]
Wednesday, July 21, 2010
Creatine
(Berkeley Wellness)
The Creatine Craze
Creatine is one of the most popular sports supplements on the market. It’s also one of the most researched. But that hardly means you should jump on the creatine bandwagon.What it is: Creatine monohydrate is a compound made from three amino acids, which are building blocks of protein. It’s found naturally in meat, poultry, and fish. Creatine is also made in the body, mostly in the liver, and stored, mostly in muscle. Creatine plays a role in energy production by helping replenish a compound called adenosine triphosphate (ATP), which supplies quick energy.
Who may benefit: Studies have found that creatine benefits athletes involved in repeated bouts of high-intensity exercise that last less than 30 seconds (anaerobic), such as sprinting, jumping, and weight-lifting. It provides a burst of energy that allows you to run a little faster, jump a little higher, or lift a heavier weight. Taking creatine during training can thus result in greater increases in muscle mass, muscle strength, and power.
Who won’t benefit: Creatine doesn’t seem to help in endurance (aerobic) exercise—that is, activities performed at low-to-medium intensity for longer periods of time, such as distance running and cycling. Studies have found no effect of creatine in young endurance cyclists or in tennis player, for example. This is a drawback, since most sports call for both aerobic and anaerobic energy.
Creatine caveats: There are still plenty of unknowns about creatine. Many studies have been small and short and have tended to include young, highly trained athletes. There are fewer studies in older people and women. Whether the benefits last if you take creatine for more than a couple of months is unknown. And if your creatine stores are already high, more is not necessarily better—any extra would be broken down and excreted.
Creatine—up to 5 grams a day—is thought to be safe—in healthy people, and past reports of cramps, strains, and dehydration have been questioned. But there are lingering concerns about its effects on the kidneys, especially in older people and people with existing kidney problems. It’s unclear whether weight gain, sometimes reported, is from muscle or water. Besides creatine monohydrate, other forms of creatine have not been tested, and supplements often come with other untested ingredients.
Bottom line: There’s no reason for most people to take creatine. It may give some competitive athletes a small edge, but this is meaningless for recreational athletes and exercisers. And it won’t have much, if any, benefit in endurance sports. People with kidney impairment or other diseases that affect the kidneys should be especially cautious with creatine.
Saturday, July 17, 2010
Excercise Tidbits
My opinion on this is that exercise is good for you in a variety of ways, one is building up your immunity. Think about how exercise benefits all aspects of your body and your mind. Just remember to use common sense and moderation when it comes to any exercise program and go get a trainer to make sure you are following a program that is right for you.
(Berkeley Wellness)
Does Exercise Build Immunity?
Should you not exercise when you have a cold? Or will exercise actually help keep you healthy by boosting your immunity? Here are some answers.
One theory is that moderate aerobic exercise improves immunity and protects you from colds and other infections, whereas prolonged and/or very intense exercise (such as training for a marathon) can depress the immune system, elevate systemic inflammation, and increase the risk of colds.
But research doesn’t completely back up these ideas. The effect of exercise on immunity is not easy to study. Age, fitness level, and type and duration of workouts can all affect immunity. Moreover, the human immune system is very complex. Researchers have to settle for the measurement of just one or a few components of immunity—usually a type of immune cell or protein—and the changes detected are not long-lasting. There isn’t a single test or marker of immune function that can predict whether exercise affects your susceptibility to infection or immunity-related diseases.
Athletes vs. average Joes (and Josephines)
Olympians and other highly trained athletes often report that after intense training and competition they are more susceptible to colds. High-intensity or prolonged exercise does step up the output of two so-called stress hormones, cortisol and adrenaline, both of which can depress various elements of the immune system. But while some studies show that people who run at least 20 miles, for instance, or 40 miles a week are more likely to develop a cold (or other upper respiratory infection) than those who run less than 10 miles, other studies have found that people in intensive training don’t get more colds.
There’s also debate about whether, or how much, moderate exercise boosts immunity. Some research has shown that sedentary people don’t have as vigorous an immune system as those who exercise, and that moderate exercise improves aspects of immunity. But no one knows if this leads to any real-world protective effect.
Bottom line: When you put on your exercise clothes, don’t worry about your immune system. Most people get too little exercise rather than too much, and the risks of being sedentary far outweigh the risks of catching a cold after exercising too much. In addition, most of us simply feel better when we exercise than when we lead a sedentary life. If you have a mild cold, you can continue to exercise. If you feel flu-ish (muscle aches, fever, a cough, sore throat), rest until the symptoms pass.
(Berkeley Wellness)
Does Exercise Build Immunity?
Should you not exercise when you have a cold? Or will exercise actually help keep you healthy by boosting your immunity? Here are some answers.
One theory is that moderate aerobic exercise improves immunity and protects you from colds and other infections, whereas prolonged and/or very intense exercise (such as training for a marathon) can depress the immune system, elevate systemic inflammation, and increase the risk of colds.
But research doesn’t completely back up these ideas. The effect of exercise on immunity is not easy to study. Age, fitness level, and type and duration of workouts can all affect immunity. Moreover, the human immune system is very complex. Researchers have to settle for the measurement of just one or a few components of immunity—usually a type of immune cell or protein—and the changes detected are not long-lasting. There isn’t a single test or marker of immune function that can predict whether exercise affects your susceptibility to infection or immunity-related diseases.
Athletes vs. average Joes (and Josephines)
Olympians and other highly trained athletes often report that after intense training and competition they are more susceptible to colds. High-intensity or prolonged exercise does step up the output of two so-called stress hormones, cortisol and adrenaline, both of which can depress various elements of the immune system. But while some studies show that people who run at least 20 miles, for instance, or 40 miles a week are more likely to develop a cold (or other upper respiratory infection) than those who run less than 10 miles, other studies have found that people in intensive training don’t get more colds.
There’s also debate about whether, or how much, moderate exercise boosts immunity. Some research has shown that sedentary people don’t have as vigorous an immune system as those who exercise, and that moderate exercise improves aspects of immunity. But no one knows if this leads to any real-world protective effect.
Bottom line: When you put on your exercise clothes, don’t worry about your immune system. Most people get too little exercise rather than too much, and the risks of being sedentary far outweigh the risks of catching a cold after exercising too much. In addition, most of us simply feel better when we exercise than when we lead a sedentary life. If you have a mild cold, you can continue to exercise. If you feel flu-ish (muscle aches, fever, a cough, sore throat), rest until the symptoms pass.
Friday, July 16, 2010
Sun Poisoning
(Dr. Weil)
Sun poisoning is a layman's term for the symptoms that can accompany severe sunburn, such as nausea, vomiting, fever, chills and headache. It should not be confused with sunstroke (also referred to as heatstroke), a medical emergency that occurs when the body overheats to the point that it can no longer regulate its internal temperature.
You can help prevent sun poisoning by remaining indoors during peak daylight hours (10 a.m. to 2 p.m. during the summer months), wearing protective clothing and using sunscreen with a minimum SPF of 15. If you do get sun poisoning, stay out of the sun and try the following to help alleviate the symptoms:
Sun poisoning is a layman's term for the symptoms that can accompany severe sunburn, such as nausea, vomiting, fever, chills and headache. It should not be confused with sunstroke (also referred to as heatstroke), a medical emergency that occurs when the body overheats to the point that it can no longer regulate its internal temperature.
You can help prevent sun poisoning by remaining indoors during peak daylight hours (10 a.m. to 2 p.m. during the summer months), wearing protective clothing and using sunscreen with a minimum SPF of 15. If you do get sun poisoning, stay out of the sun and try the following to help alleviate the symptoms:
- Stay hydrated by drinking plenty of water
- Take a cool bath and pat dry - don't rub your skin, which can cause further irritation
- Apply a cold washcloth or ice to areas that are swollen or itching
- Take an aspirin or other NSAID to help reduce swelling and inflammation
- Apply aloe to any affected areas, but avoid oils or anything that contains potential irritants such as fragrances and exfoliants
- Be aware that you should seek immediate medical attention if your temperature exceeds 104 degrees Fahrenheit, or if you experience vomiting or extreme pain
Thursday, July 15, 2010
First Aid for Tick Bites
(Mayo Clinic)
Thought this might be useful.
Some ticks transmit bacteria that cause illnesses such as Lyme disease or Rocky Mountain spotted fever. Your risk of contracting one of these diseases depends on what part of the United States you live in, how much time you spend in wooded areas and how well you protect yourself.
If you've received a tick bite:
Call 911 or your local emergency number if you develop:
Thought this might be useful.
Some ticks transmit bacteria that cause illnesses such as Lyme disease or Rocky Mountain spotted fever. Your risk of contracting one of these diseases depends on what part of the United States you live in, how much time you spend in wooded areas and how well you protect yourself.
If you've received a tick bite:
- Remove the tick promptly and carefully. Use tweezers to grasp the tick near its head or mouth and pull gently to remove the whole tick without crushing it.
- If possible, seal the tick in a jar. Your doctor may want to see the tick if you develop signs or symptoms of illness after a tick bite.
- Use soap and water to wash your hands and the area around the tick bite after handling the tick.
- Call your doctor if you aren't able to completely remove the tick.
- A rash
- A fever
- A stiff neck
- Muscle aches
- Joint pain and inflammation
- Swollen lymph nodes
- Flu-like symptoms
Call 911 or your local emergency number if you develop:
- A severe headache
- Difficulty breathing
- Paralysis
- Chest pain or heart palpitations
Healthy Tidbits
(Dr. Weil)
Thought this might be of interest although I have not tried many of them.
When enjoying the outdoors this season, be prepared to protect yourself against common summer ailments. I have found the following to be naturally effective in preventing and treating a variety of summer culprits:
Thought this might be of interest although I have not tried many of them.
When enjoying the outdoors this season, be prepared to protect yourself against common summer ailments. I have found the following to be naturally effective in preventing and treating a variety of summer culprits:
- Ginger: This may prevent motion sickness or other nausea.
- Stinging Nettles: By far the best remedy I know for hay fever.
- Arnica: The tincture of this plant can help relieve the pain and tenderness of sprains and sore muscles.
- Bromelain: Promotes the healing of soft-tissue injuries, such as sprains and bruises.
- Geraniol: Products made with this oil are an effective way to protect yourself from mosquitoes.
- Tecnu: Helps prevent rashes from poison oak, ivy, and sumac.
- Aloe Vera: For sunburn, thermal burns and any areas of skin irritation or inflammation
FAVORITE TURKEY BURGER
I know I posted this before but we made a couple of changes that we really liked.
FAVORITE TURKEY BURGER
1.5 # ground turkey (use ground thigh)
1/2 cup grated gruyere cheese or other favorite cheese
4 scallions chopped or 1/4-1/2 grated onion
1 grated apple
1/2 cup fresh ground bread crumbs, not dried, the fresh have more moisture
1/4 cup Dijon mustard
1 clove garlic minced
1 egg to hold it together
S&P to taste, I used a dash of garlic pepper salt, or other favorite seasonings
Favorite buns
Feel free to add more cheese or a dash of Worcester sauce
Top with another slice of cheese, tomato, lettuce and your favorite accouterments.
Grill on the BBQ or in the pan and cover for a few minutes to steam. Keeps them moist. We tried grilling them and they were a bit delicate, so we ended up baking them on a foil lined, pam sprayed cookie sheet in the BBQ on low to medium heat. This actually worked very well.
Hold in oven. Make sure the temperature is above 165 degrees.
FAVORITE TURKEY BURGER
1.5 # ground turkey (use ground thigh)
1/2 cup grated gruyere cheese or other favorite cheese
4 scallions chopped or 1/4-1/2 grated onion
1 grated apple
1/2 cup fresh ground bread crumbs, not dried, the fresh have more moisture
1/4 cup Dijon mustard
1 clove garlic minced
1 egg to hold it together
S&P to taste, I used a dash of garlic pepper salt, or other favorite seasonings
Favorite buns
Feel free to add more cheese or a dash of Worcester sauce
Top with another slice of cheese, tomato, lettuce and your favorite accouterments.
Grill on the BBQ or in the pan and cover for a few minutes to steam. Keeps them moist. We tried grilling them and they were a bit delicate, so we ended up baking them on a foil lined, pam sprayed cookie sheet in the BBQ on low to medium heat. This actually worked very well.
Hold in oven. Make sure the temperature is above 165 degrees.
Saturday, July 10, 2010
Healthy Tidbits
(Dr. Weil)
Corn on the cob is a traditional summertime treat that can add some positive nutritional value to typically less-than-healthful BBQ fare. Corn has been cultivated for hundreds of years and was (and still is) a staple in many parts of the world. A good source of vitamins B1, B5 and C, whole corn also provides many other valuable nutrients, including:
Corn on the cob is a traditional summertime treat that can add some positive nutritional value to typically less-than-healthful BBQ fare. Corn has been cultivated for hundreds of years and was (and still is) a staple in many parts of the world. A good source of vitamins B1, B5 and C, whole corn also provides many other valuable nutrients, including:
- Fiber for gastrointestinal function and weight control.
- Folate, which can help reduce the risk of birth defects and promote heart health.
- Vitamin B5 (pantothenic acid), vital to healthy adrenal function.
- Lutein for healthy vision.
Friday, July 9, 2010
Pork Tenderloin
One of my favorite simple recipes I love is a either oven roasted or BBQ roasted pork tenderloin. I usually buy one of the small packages at Safeway unseasoned. First sprinkle with salt and course ground pepper. About 30 minutes before roasting cover with a mixture of;
2 Tbsp honey or maple syrup
1 Tbsp Dijon mustard
That is all there is to it and roast for about 30 minutes. Of course you can play with the ingredients and get creative by adding garlic, apricot jam, pepper jelly, soy sauce, maybe a tiny bit of five spice powder or other favorite spice. Pork is like chicken you can do a lot with it. If there are leftovers I use it on a salad, or make a sandwich the next day.
Enjoy!
2 Tbsp honey or maple syrup
1 Tbsp Dijon mustard
That is all there is to it and roast for about 30 minutes. Of course you can play with the ingredients and get creative by adding garlic, apricot jam, pepper jelly, soy sauce, maybe a tiny bit of five spice powder or other favorite spice. Pork is like chicken you can do a lot with it. If there are leftovers I use it on a salad, or make a sandwich the next day.
Enjoy!
Tuesday, July 6, 2010
Added Hormones to Meats
(Dr. Weil)
I discovered wonderful organic ground beef at Costco. It comes in a 3-1# pack, so you don't have to buy 'Uber' quantities. I trust that Costco sells high quality goods. Costco also has organic chicken too.
An estimated two-thirds of the cattle raised in the U.S. are given hormones, including testosterone and estrogen, to help boost growth and production. Make minimizing your consumption of meats that have added growth hormones a priority: hormone residues in food may increase the risk of breast cancer and other reproductive system cancers among women, and may promote development of prostate cancer in men.
Considering the following when shopping:
I discovered wonderful organic ground beef at Costco. It comes in a 3-1# pack, so you don't have to buy 'Uber' quantities. I trust that Costco sells high quality goods. Costco also has organic chicken too.
An estimated two-thirds of the cattle raised in the U.S. are given hormones, including testosterone and estrogen, to help boost growth and production. Make minimizing your consumption of meats that have added growth hormones a priority: hormone residues in food may increase the risk of breast cancer and other reproductive system cancers among women, and may promote development of prostate cancer in men.
Considering the following when shopping:
- Know which animals are likely to contain these unwanted hormones. Currently cattle and sheep are the only animals allowed to have growth hormones added. The USDA does not permit the use of hormones in hogs; chickens, turkeys and other fowl; or venison.
- Read labels carefully. Look for the words "no hormones administered" on packaging, which indicates these chemicals were not used in raising the animals.
- Use meat alternatives if hormone-free animal products are cost-prohibitive. You can substitute vegetable protein for meats (beans, legumes and mushrooms are hearty vegetarian options that work well as meat substitutes); or use faux meat, such as products made from whole soy that duplicate the texture and appearance of meats.
Healthy Tidbits
(Berkeley Wellness)
Who knew that this stuff would be good for you! My advice is to start with a scant teaspoon to try and drink plenty of water.
The Scoop on Psyllium
Many people take psyllium as a fiber supplement and laxative. But it has other benefits, too—notably a cholesterol-lowering effect.
Made from the husks of seeds from the Plantago ovata plant, psyllium is sold as a powder or pill and is also an ingredient in a few breakfast cereals. Metamucil is the best known brand, but there are many others, including less expensive store brands.
Psyllium husks are rich in soluble fiber, which helps prevent constipation. This fiber absorbs water in the colon, resulting in bulkier stool—thus it’s called a “bulk-forming” laxative—and forms emollient gels that facilitate the passage of stool. It’s also a good source of insoluble fiber (like whole bran), which enhances its laxative effect. Psyllium is gentle and relatively slow-acting: it usually takes 12 to 24 hours to affect bowel movements. If you take it, drink extra water.
The soluble fiber in psyllium can help improve cholesterol levels, especially by lowering LDL (“bad”) cholesterol. It may, in particular, help reduce levels of smaller, denser LDL particles (which are more dangerous) and have other heart-healthy effects. The government's cholesterol guidelines recommend psyllium for this purpose, as does the American Heart Association. For the greatest effect, you have to take the standard dose three times a day.
Like other sources of soluble fiber, psyllium may also help control blood sugar in people with diabetes—but don’t expect a large effect. Finally, psyllium may aid in weight control, since it helps you feel full. However, the claims made for fiber supplements as weight-loss aids are almost always overstated. Increasing intake of any kind of fiber can help you lose weight, but only if it helps you reduce your calorie intake.
Our take on psyllium
• If you have high cholesterol or diabetes, psyllium can help, if it’s part of broader dietary strategies. By itself it won’t be enough to treat the problem. It may help you stay on a lower dose of statins.
• If you have a healthy diet—rich in fruits, vegetables, beans, and whole grains—and your cholesterol numbers are okay, you don’t need psyllium. Aim for a variety of fiber-rich foods, so that you get various types of soluble and insoluble fiber, since they have different kinds of benefits.
• If you are occasionally constipated, eat more produce and whole grains, exercise more, and drink plenty of fluids. If that doesn’t work, fiber supplements such as psyllium are safer than other ("stimulant") laxatives such as Ex-Lax or Correctol.
• Psyllium can sometimes cause bloating, gas, diarrhea, or (if you don’t drink enough fluid) constipation. Some people are allergic to it. Psyllium can interfere with certain drugs, so if you’re on medication, ask your pharmacist. You may have to take the drug either one hour before or two hours after the psyllium.
Who knew that this stuff would be good for you! My advice is to start with a scant teaspoon to try and drink plenty of water.
The Scoop on Psyllium
Many people take psyllium as a fiber supplement and laxative. But it has other benefits, too—notably a cholesterol-lowering effect.
Made from the husks of seeds from the Plantago ovata plant, psyllium is sold as a powder or pill and is also an ingredient in a few breakfast cereals. Metamucil is the best known brand, but there are many others, including less expensive store brands.
Psyllium husks are rich in soluble fiber, which helps prevent constipation. This fiber absorbs water in the colon, resulting in bulkier stool—thus it’s called a “bulk-forming” laxative—and forms emollient gels that facilitate the passage of stool. It’s also a good source of insoluble fiber (like whole bran), which enhances its laxative effect. Psyllium is gentle and relatively slow-acting: it usually takes 12 to 24 hours to affect bowel movements. If you take it, drink extra water.
The soluble fiber in psyllium can help improve cholesterol levels, especially by lowering LDL (“bad”) cholesterol. It may, in particular, help reduce levels of smaller, denser LDL particles (which are more dangerous) and have other heart-healthy effects. The government's cholesterol guidelines recommend psyllium for this purpose, as does the American Heart Association. For the greatest effect, you have to take the standard dose three times a day.
Like other sources of soluble fiber, psyllium may also help control blood sugar in people with diabetes—but don’t expect a large effect. Finally, psyllium may aid in weight control, since it helps you feel full. However, the claims made for fiber supplements as weight-loss aids are almost always overstated. Increasing intake of any kind of fiber can help you lose weight, but only if it helps you reduce your calorie intake.
Our take on psyllium
• If you have high cholesterol or diabetes, psyllium can help, if it’s part of broader dietary strategies. By itself it won’t be enough to treat the problem. It may help you stay on a lower dose of statins.
• If you have a healthy diet—rich in fruits, vegetables, beans, and whole grains—and your cholesterol numbers are okay, you don’t need psyllium. Aim for a variety of fiber-rich foods, so that you get various types of soluble and insoluble fiber, since they have different kinds of benefits.
• If you are occasionally constipated, eat more produce and whole grains, exercise more, and drink plenty of fluids. If that doesn’t work, fiber supplements such as psyllium are safer than other ("stimulant") laxatives such as Ex-Lax or Correctol.
• Psyllium can sometimes cause bloating, gas, diarrhea, or (if you don’t drink enough fluid) constipation. Some people are allergic to it. Psyllium can interfere with certain drugs, so if you’re on medication, ask your pharmacist. You may have to take the drug either one hour before or two hours after the psyllium.
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