Tag: naturopathe.lu

SPRING – Detox season

Spring is the season of rebirth, nature is renewed and the body needs time to adapt to new bio-rhythms. To adapt to this phase quickly, in addition to psychological well-being (dedicating more time to ourselves) it is useful to eliminate toxins and waste accumulated during the winter period when the diet is usually rich in caloric foods.

In this tip I would like to give you some advice to better face “spring syndrome”: in other words drowsiness, apathy, mood swings, fatigue, heavy legs, which can regularly occur during this period.

If you are prone to one or more of these issues, this is most likely a sign of fatigue in your detoxification system (especially the liver).

Pesticides, heavy metals, toxins that come from foods, medicines, etc., fail to be eliminated easily and therefore stagnate inside our tissues.

Here are 5 tips to purify your body effectively:

  1. Every morning, drink on an empty stomach, the juice of one freshly squeezed lemon mixed with a little of warm water (about 30 degrees). Wait 10-15 minutes before having breakfast.

Why? The lemon is a natural antiseptic and is very rich in vitamin C. It is one of the most alkalizing fruits found in nature. Consider this action as a refreshing shower for your body.

  1. Drink 2 glasses a day (morning and afternoon) of beetroot juice.

Why? The beetroot is a vegetable that is rich in antioxidants which (among other qualities), slow down the action of free radicals, protecting the tissues and regulating blood pressure. Beetroots and your liver are best friends!

  1. Consume lots of cruciferous vegetables such as kale, broccoli, cauliflower, Brussels sprouts, red cabbage.

Why? They activate cell metabolism and allow the elimination of toxins from the tissues.  If you have a thyroid issue, it is better to eat these vegetables lightly cooked as they contain substances that can irritate the thyroid.

  1. Bitter tasting vegetables are also very good choices, choose chicory, endive, dandelion, artichoke and Marian thistle.

Why? They stimulate the production of bile that allows and promotes the blood cleaning process.

  1. If you love herbal teas and infusions, here are some simple recipes using the foods mentioned above, plus a couple of bonus ones:
    1. Artichoke herbal tea: 40g of artichoke, stem or root, infused in hot water. Strain and drink up to three cups a day, before eating.
    1. Dandelion herbal tea: 50g of dried leaves in a litre of hot water. Leave to infuse six minutes, covered, then strain and drink throughout the day.
    1. Nettle infusion: 25g of dried nettle leaves. Leave to infuse for five minutes, strain and drink. Three cups per day, one after each meal.
    1. Birch infusion: 30g of dried and chopped leaves in a jug of water, leave to infuse five minutes, strain and drink. Maximum three cups per day.

 

Mauro Maza

Naturopathic Practitioner at Naturopathe.lu

Source: Naturopathe.lu

Veggy Proteins Wanted

More and more people want to decrease their daily intake of animal protein, some of them for ethical reasons, others in a bid to improve their health.

Decreasing the amount of meat, milk and eggs we eat, leads many of us to clash with oureducation in which we think that only animals can provide the protein necessary for the maintenance of health.

In this article we will try to address all the alternatives that nature has to offer.

 

What are proteins?

Proteins, along with carbohydrates and lipids (fats) are macronutrients.  They are essential nutrients which provide energy and material for growth and regeneration in our body.

Specifically, proteins are molecules composed of amino acids, kind of like small “bricks” that are used for the construction of the larger molecule, the protein. There are around 20 different amino acids, 8 of which are deemed “essential” because the human body cannot create them.

These amino acids therefore have to be consumed through the diet. Food from animal origin has a better amino acid profile because they contain all the essential amino acids in good quantities; food from vegetable origin however is usually deficient in one or more essential amino acids.  For this reason they are called “incomplete protein” sources.

Unlike animal protein however, plant proteins are devoid of fat and produce less waste products during their break down in the body. This causes less fatigue and overload in the kidneys.

What are good sources of  vegetable proteins?

Listed below are the vegetables that contain the most proteins. As a comparison with an animal protein, parmesan cheese contains 33g of protein per 100.

LEGUMES: legumes are the richest plant source of proteins in nature. Just eat them in association with cereals to get all the amino acids missing in comparison to meat. Some examples per 100g include:

  • Chickpeas 19g
  • Beans 12g
  • Beans 20g
  • Soy 37g
  • Peas 22g
  • Lentils 23g

CEREALS: These include spelt, wheat (bread and pasta), and soy flour, which contain an average of 10 grams of protein for every 100g. By combining cereals with legumes, we get all the necessary amino acids for our body.

SEEDS: chia, hemp, pumpkin and sunflower seeds are rich in proteins.

ALGAE: An excellent source of protein with 6 grams of protein for every 100 grams of dried seaweed. Spirulina is a good example and can be found in most organic shops.

TOFU, TEMPEH AND SEITAN: Are products derived from soy beans, and wheat. They are rich in vegetable protein with 8 to 10g per 100g.

DRIED FRUIT: dried fruit is an incredibly rich source of plant proteins, especially pine nuts, here are the values per 100g of product:

  • Pine nuts 31g
  • Peanuts 29g
  • Almonds 22g
  • Pistachios 18g
  • Cashew nuts 15g
  • Hazelnuts 13g

QUINOA: quinoa is a food that looks like a grain but is derived from a plant of the spinach family which can be cooked like millet or couscous.  It is very high in  vegetable proteins, with 14g in every 100g.

VEGETABLES: Among the vegetables, the most protein-rich are broccoli, artichokes, cabbage, spinach, red peppers, asparagus, and potatoes.

VEGETABLE MILK AND YOGURT : dairy-free milk and yogurt can also provide proteins,  the highest being soy milk and yogurt.

In order to avoid a protein deficiency when following a diet that is primarily plant-based, combining foods is essential. Choosing foods from the different groups mentioned above at each meal will help you to meet your protein requirements.

 

Mauro Maza

Naturopathic Practitioner at Naturopathe.lu