Calcium in Plant-Based Diets

Many people avoid milk because it contains saturated fat, cholesterol, allergenic proteins, lactose sugar, and frequent traces of contamination, or simply because they don’t feel well after consuming dairy products. Milk is also linked to Type 1 (juvenile-onset) diabetes and other serious conditions. Happily, there are many other good sources of calcium.

Keeping your bones strong depends more on preventing the loss of calcium from your body than on boosting your calcium intake.

Some cultures consume few or no dairy products and typically ingest fewer than 500 milligrams of calcium per day. However, these people generally have low rates of osteoporosis. Many scientists believe that exercise and other factors have more to do with osteoporosis than calcium intake does. However too much protein is a HUGE reason people get osteoporosis as well.

CALCIUM IN THE BODY

Almost all of the calcium in the body is in the bones. There is a tiny amount in the bloodstream, which is responsible for important functions such as muscle contraction, maintenance of the heartbeat, and transmission of nerve impulses.

We regularly lose calcium from our bloodstream through urine, sweat, and feces. It is renewed with calcium from bone or from the diet.

Bones are constantly broken down and made anew. Up until the age of 30 or so, we build more bone than we lose. Later, the bones tend to break down more than build up. The loss of too much bone calcium can lead to fragile bones or osteoporosis.

How rapidly calcium is lost depends, in part, on the kind and amount of protein you eat, as well as other diet and lifestyle choices.

REDUCING CALCIUM LOSS 

A NUMBER OF FACTORS AFFECT CALCIUM LOSS FROM THE BODY:

• Diets that are high in protein cause more calcium to be lost through the urine.
• Protein from animal products is much more likely to cause calcium loss than protein from plant foods. This may be one reason that vegetarians tend to have stronger bones than meat-eaters.
• Diets high in sodium increase calcium losses in the urine.
• Caffeine increases the rate at which calcium is lost through urine.
• Smoking increases the loss of calcium from the body.

A NUMBER OF FACTORS INCREASE BONE BUILDING IN THE BODY:

• Exercise is one of the most important factors in maintaining bone health.
• Exposure to sunlight allows the body to make the bone-building hormone vitamin D.
• Eating a plentiful amount of fruits and vegetables helps to keep calcium in bone.
• Consuming calcium from plant-based sources, especially green vegetables and beans, provides one of the building blocks for bone building.

SOURCES OF CALCIUM

Exercise and a diet moderate in protein will help to protect your bones. People who eat plant-based diets and are active probably have lower calcium needs. However, it is still important to eat calcium-rich foods every day.

The “Calcium in Foods” chart on the link below gives the amount of calcium found in some excellent plant sources. A quick glance shows how easy it is to meet calcium needs.

http://www.pcrm.org/health/diets/vsk/vegetarian-starter-kit-calcium

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How To Beat Altitude Sickness

One of the best ways to beat altitude sickness is to drink water.

Drink water before going to bed, at least an hour or two and then the day you will be flying or going up a high mountain.

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Got info from Nick Yardley, past director of the International Mountain Climbing School.

Bug and Tick Spray

• 5 drops citronella 
• 5 drops lemongrass
• ½ cup witch hazel

Fill the rest of the bottle with water. Or use lemongrass neat.
Add Palo Santo or Kunzea to spray to keep ticks away!
Use citronella neat for ticks as well.

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Bottled Water

Lately, when buying bottled water, consumers are advised to check the bottom of the bottle, in order to protect their health.

Plastic bottles labeled with letters like HDP, HDPE, PP and a few others, do not release any toxic material in the water, and the remaining letters can represent the chemicals found in the water you are drinking.

Every brand must label the content of the bottle, they will either have the letters, numbers or number symbols shown in the graphic.

#1. PET or PETE – Stands for single-use bottles. These bottles can possibly release heavy metals and chemicals that affect the hormonal balance.

“PET is one of the most commonly used plastics in consumer products, and is found in most water and pop bottles, and some packaging. It is intended for single use applications; repeated use increases the risk of leaching and bacterial growth. PET plastic is difficult to decontaminate, and proper cleaning requires harmful chemicals. Polyethylene terephthalates may leach carcinogens.”

#2. HDP or HDPE – Plastic that practically releases no chemicals. Experts recommend choosing these bottles, when buying bottled water, because it is probably the healthiest water you can find on the market.

“HDPE plastic is the stiff plastic used to make milk jugs, detergent and oil bottles, toys, and some plastic bags. HDPE is the most commonly recycled plastic and is considered one of the safest forms of plastic. It is a relatively simple and cost-effective process to recycle HDPE plastic for secondary use.”

#3. PVC or 3V – Releases 2 toxic chemicals that affect the hormones in your body.

“PVC is a soft, flexible plastic used to make clear plastic food wrapping, cooking oil bottles, teething rings, children’s and pets’ toys, and blister packaging for myriad consumer products. It is commonly used as the sheathing material for computer cables, and to make plastic pipes and parts for plumbing. Because PVC is relatively impervious to sunlight and weather, it is used to make window frames, garden hoses, arbors, raised beds and trellises.”

#4. LDPE – This plastic cannot be used in the production of bottles, but plastic bags, even though it does not release any chemicals into the water.

“LDPE is often found in shrink wraps, dry cleaner garment bags, squeezable bottles, and the type of plastic bags used to package bread. The plastic grocery bags used in most stores today are made using LDPE plastic. Some clothing and furniture also uses this type of plastic.”

#5. PP – Another white colored or semi-transparent plastic, used as a packing for syrups and yogurt cups.

“Polypropylene plastic is tough and lightweight, and has excellent heat-resistance qualities. It serves as a barrier against moisture, grease and chemicals. When you try to open the thin plastic liner in a cereal box, it is polypropylene. This keeps your cereal dry and fresh. PP is also commonly used for disposable diapers, pails, plastic bottle tops, margarine and yogurt containers, potato chip bags, straws, packing tape and rope.”

#6. PS – Releases some carcinogenic substances and it is commonly used in the production of coffee cups and fast food casings.

“Polystyrene is an inexpensive, lightweight and easily-formed plastic with a wide variety of uses. It is most often used to make disposable Styrofoam drinking cups, take-out “clamshell” food containers, egg cartons, plastic picnic cutlery, foam packaging and those ubiquitous “peanut” foam chips used to fill shipping boxes to protect the contents. Polystyrene is also widely used to make rigid foam insulation and underlay sheeting for laminate flooring used in home construction.”

#7. PC OR NON-LABELED PLASTIC – THE MOST DANGEROUS PLASTIC in the food production which releases BPA chemicals and it is often used in the production of sports water bottles and food containers.

This category was designed as a catch-all for polycarbonate (PC) and “other” plastics, so reuse and recycling protocols are not standardized within this category. Of primary concern with these plastics, however, is the potential for chemical leaching into food or drink products packaged in polycarbonate containers made using BPA (Bisphenol A). BPA is a xenoestrogen, a known endocrine disruptor.

As of today, check the bottom of the bottle twice!

So what bottles can you use? Good question, personally I prefer glass or stainless steel. There are brands out there that contain ONLY water. beware of water containing sodium bicarbonate!!! That is baking soda and that is bad.

5 Things You Should Know about Drinking Water

1. A chemical used in pesticides and weed killers (Dichlorophenol), is also the same chemical used in chlorinating drinking water. 

2. About one third of the bottled water tested contained significant chemical or bacterial contamination—exceeding levels allowed under state or health standards. 

3. Scientists have found the longer a plastic water bottle sits on a shelf, whether in a grocery store or your refrigerator, the higher the risk you’ll consume a greater dose of a chemical called antimony, a potential carcinogen.

4. It is estimated that about 25 to 30 percent of the bottled water sold in America comes from a city or town’s tap water–sometimes further treated, sometimes not. To find out if your bottled water comes from city tap water, check the bottle label or the cap–if it says “FROM A MUNICIPAL SOURCE” or “from a community water system”, this means it’s derived from tap water. 

5. No one is keeping an eye on the bottled water industry. There’s minimal to no regulation. For example, the FDA doesn’t regulate any water that’s bottled and sold in the same state.

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Source of info found mostly online but website is not working anymore.

Arnica Salve

Ingredients:

• 3/4 cup Arnica oil
• 1/4 cup beeswax pellets
• 1/2 tsp vitamin E oil
• 20 drops peppermint essential oil

Using a double boiler, add a couple cups of water into a pot. then place a heat-proof bowl over the top of the pot. Turn the burner on and allow the water to come to a boil.

Meanwhile, measure out the ingredients. Once the water is boiling, add arnica oil and beeswax pellets to the bowl of your double boiler and stir consistently until the beeswax has melted. (about 5 minutes)

Once the beeswax has melted, remove the bowl from the heat and let it sit for a few minutes on the counter to cool slightly.

Combine vitamin E oil and essential oils, then pour into the oil and beeswax mixture.

Stir to incorporate all oils then pour into a clean, dry pourable measuring cup.

Carefully divide the oil equally between the four 2-ounce tins. Don't forget to label your tins!

Let cool completely and store in a cool, temperature-controlled cupboard.

Video

https://youtu.be/ImsLLSdZXaA

Notes:

How to use Arnica salve:

Rub on any sore joints or muscles.

Apply to bruises or bumps.

Rub on the back of the neck and along the jawline for tension headaches.

• Safe and effective for the whole family
• Easy to make
• All-natural ingredients
• Inexpensive

Equipment

4 - 2 oz. tins 

https://homesteadingfamily.com/homemade-arnica-salve-recipe/

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Got info from: https://homesteadingfamily.com/how-to-make-arnica-oil/

Are Soy Foods Healthy? Let's Discover The Truth!

Soy has become quite the popular kid on the block!

Soy-based foods such as soymilk, tofu, miso, tempeh, and edamame aren't just limited to health stores anymore.

These days you find them all over in supermarkets, coffee shops, and restaurants in many different forms.
 
It's a protein-packed way to replace meat and dairy products for vegans, vegetarians, and those who are lactose intolerant.
 
Are Soy Foods Healthy?
With so much conflicting and confusing information out there, you may wonder if soy is actually good for you or not?
 
On the one hand, you hear it's rich in nutrients and powerful minerals. Diets containing it appear to have many health benefits.
 
It can lower blood sugar levels, improve heart health, reduce menopause symptoms, and even lower the risk of certain cancers.
 
But on the other hand, headlines about the negative effect of soy pop up all over the internet.
 
"Soy increase the risk of breast cancer."
 
"Soy hinders your thyroid function," or maybe something like
 
"Increase your chances of getting pregnant by avoiding soy."
 
So, which is true? It's all a bit confusing, we know!
 
As with all foods, the research on soy is still ongoing. But in recent years, it has been discovered that moderate consumption of minimally processed soy foods (more on what those are later) does indeed offer some benefits.
 
The Benefits Of Soy
Soy contains phytoestrogens, a hormone-like substance that mimics estrogen, a powerful antioxidant and often associated with many health benefits.
 
Soy foods are also rich in B vitamins, potassium, magnesium, fiber, and high-quality protein. Soy protein is one of the few plant-based proteins considered a complete protein. It contains all nine essential amino acids that the body cannot make and must be obtained from the diet.
 
Not only is soy high in protein, it is also low in saturated fat, making it a great alternative to animal proteins which are often high in fats.
 
Protect Against Heart Disease
Eating a diet rich in soy products is linked with a lower incidence of cardiovascular disease, including strokes and heart attacks.
 
Soy isoflavones appear to reduce inflammation in blood vessels and improve their elasticity — two key factors believed to protect the heart.
 
People with existing risk factors for cardiovascular disease, including high blood pressure, cholesterol, obesity, and type 2 diabetes, seem to be among those who might benefit most from soy-based diets.
 
Lowers LDL (Bad) Cholesterol Levels
Many studies suggest that diets that include soy foods may help lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
 
One study concluded that a median intake of 25 grams of soy protein per day might help reduce LDL (bad) cholesterol levels by around 3%.
 
Lowers Blood Pressure
Soybeans and soy foods are generally rich in arginine, an amino acid believed to help regulate blood pressure levels.
 
Soybeans are also rich in isoflavones, a compound believed to offer blood-pressure-lowering benefits.
 
Reduces The Risk Of Certain Cancers
Soy-rich diets may help lower the risk of certain types of cancer, but more research is needed on this subject.
 
One study indicated that a diet high in soy was associated with a reduced risk of recurrence of breast cancer.
 
Other studies suggest that high intakes of soy isoflavones may lower the risk of endometrial cancer by around 19%.
 
Soy-rich diets may be associated with a 7% lower risk for digestive tract cancers and an up to 12% lower risk of colon cancer. Men eating soy-rich diets may benefit from a lower risk of prostate cancer.
 
It Could Assist With Infertility
Soy actually appears to be beneficial for fertility.
 
Moderate soy consumption won't pose a problem in productive health.
 
Women undergoing IVF are more likely to get pregnant if they consume unprocessed soy.
 
Furthermore, no differences were found in reproductive health between adults who consumed soy formula as infants compared to those who consumed cow's milk formula as babies.
 
But don't overdo it. Daily consumption of over 100mg of soy isoflavones (the equivalent of 6-ounces uncooked tempeh or 16 cups of soy milk) can lead to impaired ovarian function.
 
May Help With Menopause Symptoms
As soy is rich in phytoestrogens, or plant estrogens, they can bind to estrogen receptors in the body.
 
Menopause causes a woman's estrogen levels to naturally decrease, causing unpleasant symptoms, such as tiredness, vaginal dryness, and hot flashes.
 
By binding to estrogen receptors in the body, soy isoflavones (or phytoestrogens) help reduce the severity of these symptoms.
 
It can also help with joint pain, depression, and irritability, all common symptoms of menopause.
 
The Best Soy Products To Eat
When it comes to choosing soy products, quality is the most important.
 
The best is to choose non-processed soy products such as tofu and edamame beans.
 
Processed soy products like soy burgers, sausages, and cheeses contain soy protein that has been heavily processed and stripped from its nutrients. They also often contain added sodium, fats, preservatives, and sugars.
 
These convenient soy foods are not even ok to enjoy occasionally as a treat.
 
Here are some of the best soy products to choose.
 
Soy Products
Edamame – Unprocessed raw green soybeans high in fiber and protein. You will find these in the frozen section at the grocery store.
 
Soybeans – Dry hard beans that you need to soak overnight and then cook for three to four hours. They are excellent to use in stews and soups.
 
Soynut Butter – Made from whole roasted soynuts that are ground fine and blended with soybean oil.
 
Soy Milk – Made by cooking the creamy milk of crushed soybeans. Sweeteners, nutrients, and plant-based thickening agents are often added to give soy milk a consistency similar to cow's milk.
 
Soy Dairy Products – Cheese, Cream cheese, sour cream, yogurt, and frozen desserts like ice cream are all based on soy milk as the primary ingredient.
 
Soybean Oil – A healthy oil with a neutral flavor that contains no cholesterol and has good omega-3 fats.
 
Soy Flour – Used as an alternative to all-purpose flours.
 
Soy Nuts – A crunchy snack made from mature soybeans that have been soaked in water, drained, and dry-roasted with just a little bit of salt.
 
Tofu – Tofu is one of the more known soy products and meat replacements. It is made by stirring a thickener into warm soy milk to make a curd-like consistency. It comes in soft, firm, or extra-firm varieties.
 
Moderate Soy Consumption Is Not Bad For You
As you can see, soy has many benefits and far outweigh the minimal risks it poses.
 
You also need to consume a reasonably large amount before the negative effects become significant.
 
As with all things in life, moderation is key and the quality of your food. Limit processed soy products and choose the most natural form of soy.
 
But we would say it is safe to say that soy is a joy!! So go ahead and order that tofu.  

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Got info from: https://countrylifefoods.com

Antibacterial Essential Oils To Fight Bacterial Infections

Antibiotic resistance is on the rise, as is antibacterial overkill that leads to more bad bacteria spreading. Thankfully, antibacterial essential oils can help avoid this.

The top four antibacterial essential oils are cinnamon, thyme, oregano and tea tree oils. These antibacterial essential oils have been shown to fight bacterial infections like candida and E. coli, combat staph infections, help fight infections found in hospitals, potentially battle MARCoNS, and stave off bacteria while traveling.

There are a few ways to use some of the essential oils. You can use them internally, (only if 100 percent pure), topically and by diffusing them. Here are a couple of my favorite antibacterial fighting recipes:

ANTIBACTERIAL SUPER TONIC

INGREDIENTS:

• 1 drop oregano essential oil
• 1 drop ginger essential oil
• 1 drop peppermint essential oil
• 1 drop grapefruit essential oil
• 1 drop cinnamon essential oil
• 1 drop of thyme essential oil
• ½ cup of water

DIRECTIONS:

Combine all ingredients into a glass and stir well. Once combined, drink.

Precaution: This should only be consumed if approved by your physician and through proper educational resources. It’s important that you’re certain that the oils you’re using are pure and approved for ingestion, as many oils have been combined with other ingredients. Always carefully read the label.

Antibacterial Super Topical Tonic

INGREDIENTS:

• 1 drop tea tree oil
• 1 drop ginger essential oil
• 1 drop vetiver oil
• 1 drop lavender oil
• 1 teaspoon coconut oil

DIRECTIONS:

Combine all ingredients in a small bowl or in the palm of your hand.

Apply on the abdomen or directly on the infected area outside the body twice a day.

If you notice any irritation, stop using it immediately.

PRECAUTIONS WITH ANTIBACTERIAL ESSENTIAL OILS

There are many antimicrobial, antibiotic and antibacterial essential oils that may be hugely beneficial to fighting existing infections as well as preventing them in the first place.

Regardless, essential oils are a highly concentrated extraction from plants and need to be used with proper education. Make sure to check with your doctor, and if your doctor does not have any knowledge, find a holistic or functional medicine doctor in your area. You can search for functional medicine doctors to see who may be available in your area.

Dr. Josh Axe, DNM, DC, CNS

https://draxe.com/

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