Carbohydrates help maintain good health

~ So enjoy them ~

- Carbohydrates are the body’s main fuel supply for most functions. They fuel the body with energy required for the brain, central nervous system and muscles. Just keep in mind that the Human brain is exclusively reliant on Carbohydrates.

- Carbs are found in lots of food including, fruit, vegetables, beans, grains, dairy products, sweeteners, honey, corn syrup & molasses.

-Conversion of digestible ( non-fiber) carbohydrates into glucose is done by the body which allows cells to use it as fuel. Some simple carbs break down rapidly into glucose whilst complex carbs break down slowly and enter the blood stream more gradually.

- All carbs breakdown into glucose during digestion prior to entering the bloodstream. This is where insulin assists the glucose in entering the body’s cells. Some glucose is stored in glycogen in the liver and muscles for later use. For example the fuel needed for sport/workout. If there is extra glucose the body will store it as fat.

 

There are 3 types of Carbohydrates

All carbohydrates are not created equal.

• Simple carbohydrates: Composed of 1 or 2 sugar units that break down and digest rapidly: Some research has shown concern for the intake of simple carbs. Certain simple Carbohydrate foods can cause extreme surges in blood sugar levels. This may in turn increase insulin and appetites as well as the implications of excess fat storage.
• Complex carbohydrates (starch) are made of many sugar units and are found in both refined white bread and natural brown rice. They are more complex structurally and take longer to break down during digestion. These carbohydrates are shown to enter the blood stream gradually and unlike simple carbs only trigger a moderate rise in insulin levels, which doesn’t make you hungry all the time. This also results in fewer carbohydrates stored as fat. Unrefined or whole grain carbohydrates present in things like brown rice, whole wheat products ie. Cereals are digested slowly. They contain vitamins, fiber making you fuller for longer and mineral all promoting good health. Fiber and nutrient rich fruit, veges, carbohydrate rich beans also have many significant functions for the body and are great for health and nutrition.
• Indigestible carbohydrates (aka fiber), cannot be broken down into small enough units for absorption by the body. Although fiber is not an energy source it functions for different purposes to promote health.

Simple carbs, complex carbs, and fiber are found in all the foods of the world. Each playing a different role in the function of the body.

• Sugar, syrup, Lollies, honey, jam, molasses, and soft drinks contain simple carbohydrates and no real nutrients.
• Fruit contains primarily simple carbohydrates but also fiber, water and minerals.
• Vegetables contain varying amounts of simple and complex carbohydrates, vitamins, minerals, fiber, and water.
• Legumes such as beans, peas, lentils and soybeans contain complex carbohydrates, fiber, vitamins, minerals, and protein.
• Milk products contain simple carbohydrates along with protein, calcium and other nutrients.
• Grain products contain complex carbohydrates, fiber, vitamins, minerals, and protein. The quantity of each varies depending on the grain type used and processing time. Selecting whole grain is highly recommended.

What You Should Know About Low-Carbohydrate Diets

Undergoing a reduced carb diet is usually a fail for all who try it. Not only is it dangerous and above all mentally draining and time consuming but time goes slowly with no carbs. Its the main source of energy for your brain!

Including the appropriate amounts and types of carbohydrate-rich foods in your diet is essential for long-term health and weight loss maintenance. Yes you might lose weight initially but hey no one can give up carbs for long, most of us are only human and will give in eventually. Work on your portion control instead of denying your body what it needs.

 

The Body’s Immediate Reaction to Very Low Carbohydrate Diets 

Where there is a severe deficit of carbohydrates, the body undergoes several methods to compensate.

1. Glucose will no longer be available for energy. The body starts using protein from food for energy. Hence this used protein is now not available for other important functions such as cell production, tissues ,hormones, antibody production, enzymes and the regulation of fluid balance.

• With limited Carbohydrates, the body can’t burn fat in the right manner. When Carbs are not available, there isn’t a complete breakdown of fat the produces a product called ketones. These ketones accumulate in the blood and urine causing a condition known as ketosis, This is an abnormal state. Ketosis does cause a decrease in appetite because it’s one of the body’s protection mechanisms. Some people see this as an advantage to weight.
• Due to the body’s lack of energy and accumulation of ketones, nausea , dizziness, headaches and not to forget bad breath and dehydration is often experienced by those on low carb diets.
• We know that lack of fiber and dehydration causes constipation! So that’s another symptom.

Fitness performance declines and no doubt energy levels. Don’t be surprised if you cannot finish a workout that you once found easy.

LONG TERM EFFECTS OF LOW CARB DIETS

For those who find life isn’t too bad without carbs and can actually manage the restriction should be weary of its implications. You will consume more fat and protein.

These have long term effects.

- Protein foods are high in purines and this is broken down into uric acid. Increased levels of uric acid in the blood may lead to gout ( joint problem)

- Risk of cancer increases when fruit, veges, whole grains and beans are eliminated from diet.

- Kidney stones are more likely to form when on high protein , ketosis enhancing diets. Over time high protein diets can cause a loss of calcium, potential for osteoporosis .

- Risk of heart disease increases on low carb diets , especially when compensating with high protein , cholesterol  & saturated fat.

- Cholesterol may decrease! That’s a plus , but that occurs with most weight loss.

SO WHAT HAVE WE LEARNT? 

Enjoy carbs but not excessively!

TRY THIS. 

 Include; 

–>Fruits: 2-4 servings daily

–>Vegetables: 3-5 servings daily

–> Whole grain breads, muffins, bagels, rolls, pasta, noodles, crackers, cereal, and brown rice: 6-11 servings daily

–> Legumes, beans and peas: 1-2 servings daily

–> Low-fat and non-fat dairy products: 3 servings daily

Limit the following to less than 2 servings daily:

• Fruit Juice
• Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles, crackers, cereal)
• White rice
• fried food

Eradicate the following from your diet or splurge once a week.

• Sugary desserts,
• Doughnuts and pastries
• Chips, soft drinks
• Sugar, honey, syrup, jam, jelly, molasses

Lets Play Pretend

Lets play pretend, a game we once played in our younger years. Years where numbers didn’t dictate our happiness, years where television didn’t create illusions and false hope and years where we made decisions based on what we thought was right and no one else!

Pretend for a minute that gravity didn’t exist when it came to standing on the scales. You didn’t know how much you weighed and you’d never no, that’s how this game works. How would you feel? Some of you may feel lost, you love seeing your progress quantitatively, I get it you want a benchmark to rise from, you want to monitor your state of health and that makes sense.

But there are so many other ways to monitor this!

First of all ask yourself the question, how do I feel? This will guide your next decision. Why do you feel like that and what are you going to do to change it. I feel tired… I feel fat… I feel stressed. … I feel weak. . From there this will signal your next move. Lets exercise more … So you turn this into reality and start on your journey.. You ask yourself ,.. How do I feel ??  I feel good.. I have more energy.. . I feel stronger… Now I’ll ask YOUU a question.. you feel good. But what is good? Everyones definition is different.

Good might have been that the number on the scales being a certain number. But why? Lets make it more a qualitative measure of how you feel rather than numbers.  Happiness should be illustrated in words not numbers. So next time look in the mirror and ask yourself, how do I feel, do I like what I see? If not why, and what are you going to do to change that. Reward yourself weekly. You might decide “ Hey, I feel great, and look , and im eating right, I’ll keep this up”. instead of “ oh no whyyy, I was good, how could this happen, why am I Heavier, guilt guilt guilt” … This never helped anyone.  My point is that you should decide what your shape/health state is and you don’t need scales or television to take over control. Besides the extra weight could be fat loss! And muscle increase, and you may be punishing yourself when you should be rewarding, cause truth of the matter is –>  Muscle tone increases metabolism making you burn more calories at rest. ie. when at work sitting on your computer doing very little those calories are still being burnt!

You should also come to the realisation that your weight will often fluctuate for many reasons some of which are unknown. So if you ignore my warning you might get discouraged over numbers that are not in any way accurate. Temperature, your daily activity, water level and digestion of food can all influence the data that many often collect to measure progress.

So since we cannot weigh ourselves in this game I’ve invented other ways to keep us motivated. Lets make some benchmarks that have more significance in the long-term.

Take these measurements and jot them down in a diary from day 1 onwards.

Performance: You can last longer on the treadmill; running/jogging outdoors, walking from your house to the bus stop is so much easier, playing a sport better, higher levels of intensity.

Body Measures: dress size, waist, hips, butt, arms, Fitting into those pair of jeans.

Ask yourself; How do I feel? Rate energy levels, rate attitude and positive/negative outlook, Monitory sleepiness if evident, confidence level.

Health: Blood pressure, cholesterol level, blood sugar level.

Can’t touch this : How you look, how people respond to the change, compliments ,

And moral of the story issssss… .. .. ..  ( drum roll please)

 Don’t let numbers control how you feel about you, let you control how you feel about you!

Exercise is your weapon

 

Menopause is that scary word I often use to describe myself when I’m going through a mid life crisis. Haha but mind you I’m only in my twenties but my point is that many of us use it casually not knowing whether to ignore its implications. Common symptoms include hot flushes, mood swings, weight gain and irritability.

There are several therapies available in place to deal with the mentioned symptoms. But there is no therapy like physical activity type therapy, It’s been scientifically proven to be a great alternative therapy for women’s mind body and soul! Not only is it free but it reduces menopausal symptoms drastically all the while allowing women to manage their emotions and weight!.

When we exercise or partake in physical activity our adrenal glands are stimulated to convert the male hormone androstenedione into estrogen . If we exercise at least 5 times per week for 30 minutes we ensure our oestrogen supply is maintained or topped of so to speak.

Menopause can be a way of setting new goals to get fit, or stay fit or even progress one’s self to new goals! It can be a time for women to begin a realistic but committed physical regime.

Regular physical activity can benefit women as they pass through menopause by strengthening their bones, heart and fitness. It will prevent weight gain, improve one’s moods and physical, emotional and mental wellbeing. Believe it or not it also reduces the occurrence and duration of hot flashes.

In a recent Swedish study, researchers found that postmenopausal women who exercised were able to handle menopause without Hormone Replacement Therapy (HRT) and some women did not experience hot flashes at all. Other studies have found similar results, including mood elevation in pre-, peri-, and postmenopausal women. Another point to note is that even if you are on HRT studies have found that exercise is like the strawberry on top of a cake, it just makes everything better, inside( yum) and out ( pretty) .

Conversely being sedentary approaching menopause puts you at risk for a cascade of potential problems. Heart disease will now pose a risk along side with HBP ( High blood pressure) , diabetes and obesity. Stiffness and chronic ( lifelong) back pain, poor circulation, reduced respiratory capacity, muscle weakness, reduced bone density, depression, sleep disturbances will all now rise to the surface as potential problems.  The advantages of exercising Is crazyy, something so simple as moving your body will make you feel and look so much better and make you a lot healthier! Adding years to your life to share with those you love.

So why not take up dancing, walking, swimming, get a dog! Take them for a walk , get a gym buddy do an aerobic class or zumba! Just move move move! All research in this area screams physical activity is the key.

Engaging in strength training not only increases bone density and muscle mass but it ultimately reduces mortality from cancer. This is also true for aerobic activity.

WHAT DO YOU MEAN BY BONE MUSCLE DENSITY? According to the medical dictionary it is a measurement corresponding to the mineral density of bone and used to diagnose osteopenia and osteoporosis. Also called bone mineral density.

By exercising or just being active we can steer clear of conditions such as osteoporosis. This denies your body the opportunity to undergo bone fractures in the later years of life- seeing as it is during those years where bones reduce in size , strength especially if one is inactive.

SO WHATS SO SPECIAL ABOUT EXERCISE?

Well….. if you’re still not convinced…..exercise stimulates cells that generate new bone tissues, bone mass lost through disease can be regenerated with weight bearing activity. Its never too late to start preserving bone mass in the body. Exercise can be your secret to feeling complete inside and out! It raises the level of endorphins in the blood, enhancing your mood and when faced with a stressful situation it has proven to improve mental acuity to respond effectively. This can be associated with the conversion of the male hormone to estrogen in a women’s body. These bio-chemicals also help regulate body temperature which can diminish hot flashes and night sweating! As for mental wellbeing it improves mental agility due to the increase in Oxygen that is delivered to the brain. It also slows down the loss of Dopamine, a neurotransmitter which prevents stiffness, shaking that accompanies ageing.

So what’s the key? I’ll give you a clue, ready? …. It’s one word , three syllables , last syllable sounds like size…… you got it

EXERCISE   EXERCISE    EXERCISE   EXERCISE   EXERCISE  

A Healthy routine should include the following:

1. Appropriate stretching exercises to maintain and improve suppleness/ flexibility.
2. Resistance training to delay loss of bone and muscle tissue
3. Aerobic activity: This will strengthen your aerobic capacity, maintain weight or decrease depending on goals but most importantly improve overall health.

At the end of the day just know that exercise is your weapon to fight the symptoms of menopause. You’ll be much better prepared if you exercise better care in the body that you’re in.

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Fasting is not the fast solution ~

Fasting is a choice where individuals abstain from food for different durations depending on their intentions. It has once been thought that this process of food deprivation was beneficial for cleaning the system, ridding the body of toxins, boosting the metabolism and benefiting the intestinal tract. However none of these beliefs have ever been supported by medical research.

 SO WHAT HAPPENS IN THE FIRST FEW HOURS OF FASTING? Having fasted for a month I can tell you that yes your body definitely gets used to it, but your mood does not. I was only eating when the sun had set and was not eating or drinking during the day. In the first few hours you feel drained, tired and moody. Within just hours of food deprivation, dietary glucose gets used up and the body utilises energy from glycogen stores. These don’t last long and when these stores are exhausted, our body alters its metabolic state. It turns to its own protein and some fats to make glucose for the brain and nervous system.

WHAT DOES THIS MEAN? This means that there will be considerable breakdowns in both lean muscle tissue and fat tissue, and a production of ketones. This is not considered to be very healthy or in any way a desired metabolic state to be in. As a result you will most likely lose weight, and yes weight I lost, but it is due to water loss, dehydration and muscle tissue wasting. I did on most days feel dizzy and fatigued and again my tolerance rate for Bull$h** was low !!!

After returning to normal diet, I wont say I gained weight because I didn’t really, but I had a lot more energy, was a lot brighter, more positive and my mental acuity was sharp. I could take on the world.  However depending on your body type , most people do gain more weight than they initially started with!

So even after months of abusing your body with excessive binging and poor diet habits I hope i have convinced you that fasting aka STARVING is not the answer to better health. Your body craves proper nutrition with a variety of whole grains, fresh fruit and vegetables, low-fat dairy products, healthy fats and lean meat, fresh veges and fruit, beans and  protein from other sources such as lentils or beans. Only then can the systems of the body work symbiotically and efficiently. The result of healthy eating will provide you with improved energy and overall health and vitality.

 TIP: If health care professional require you to be nil by mouth and hence fast, follow their advice and eat only when advised to do so.

 ( you gotta do what the doc tells you )

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Giving salt the “ SHAKE “ – No thank you

What’s Harmful About Sodium?

High levels of sodium can cause the body to retain too much fluid. This can be harmful for those with conditions of heart/liver/kidney disease or for individuals with HBP
( high blood pressure). If you have any of these conditions you should be weary and extra careful when it comes to salt intake. We only need around 1100 to 3300 miligrams of sodium per day which equates to approximately half to one and a half teaspoons. Haha yes I used to have more on my subway six inch. Just think of all the sources of salt not just during cooking but in major sources of processed food and baked products. Ie. Salad dressings, cheese, instant foods, pickles, canned goods, even sauce such as tomato/mustard, meat tenderiser. And now comes our realization that it’s not us that’s the direct problem when it comes to salt consumption but more the choices we make. Even medications such as laxatives have sodium compounds.

So the message here is to monitor your sodium content .HOW? practice reading nutrition facts labels of supermarket items. Look for the exact sodium/serving content. This may help you choose whether you buy ah makaine veges or homebrand.

Term	Means
sodium free or salt free	less than 5 milligrams of sodium per serving
low sodium	140 milligrams or less of sodium per serving
reduced or less sodium	at least 25% less sodium than the food’s standard serving
light sodium	50% less sodium than the food’s standard serving
unsalted or no salt added	no salt added during processing, but could contain naturally occurring sodium

Steps to Reduce Your Sodium

-       Again read food labels, monitor /observe/ record if you have to.

-       Limit salt shaker use, maybe one with smaller holes .

-       Try alternatives to salt, flavour doesn’t have to go; try garlic, onion, lemon, sumaa, pepper, parsley, mint, or natural sources of salt from cheese such as fetta.

-       Opt for fresh veges or canned without the added salt.

-       Cook fresh rather than buying processed choices.

-       Compare brands of goods, you’ll find that sodium varies from brand to brand. You might save money and be better of physically.

-       Rinse canned veges to remove added salt.

-       Sodium free, reduced sodium or low sodium = TICK

-       Learn how much salt is present in your favourite sauces. You especially soy sauce, ketchup and salsa! Limit your intake.

-       MONOSODIUM GLUTAMATE ( MSG)  particulary when dining out should be avoided. You can request a meal that is MSG free.

-       Try to limit your daily sodium intake to less than 2,300 milligrams.

With all this being said we don’t have to be too padantic or crazy about salt in food but just mindful on the benefits of reducing our intake. Focus on getting a balanced diet with fresh fruits vegetables and an overall healthy diet with exercise as our side desert . So next time someone asks you for extra salt on your chips, give salt the shake and say “ No thank-you”.

Good work guys!

GOOD MORNING **

Was such a beautiful morning , great for training. Every one looked so happy when they arrived. by the end of it smiling on the inside more than the outside!

Heres how it went down;

Warm up: Jog around the oval, shuffles, sides steps,

Legs: Lunges with dumbbells : 30 seconds little pulses with little dumbbell punches,

20 lunges with bicep curls:2 seconds down bicep curl up.  Sets: 2 ( right + left leg)

CIRCUIT:  Partnered up: B1 ( partner 1)  B2 ( partner 2)

B1: Plyometric lunges   B2: Sprint 10 meters  –> 30 overhead medicine ball slams Sprint: 10 meters : Run back to start

Swap over.

B1: Burpees  B2: Sprint 10 meters –> 20 overhead medicine ball slams sprint 10 meters : Run back to start

B1: Prisoner squats   B2: Sprint 10 meters–> Hold medicine ball sides step tap down side step tap down

—> Run back to start

B1: Woodchop ( 5/4/3 kg) B2: Sprint 10 meters –> Walking lunges twist to the right, walking lunge twist to left

–> Run back to start.

B1: Front row Raises ( 6/5/4 kg) B2:Front row raises –> Sprint 10 meters to immedicate Medicine ball plank hold no movements 30 seconds –> sprint/jog 10 meters/ run back to start

B1: Hip elevations ( right and left leg)  B2: SIDE Run ten meters 10 overhead medicine ball slams –> run 10 meters and then run back to start .   * Im tired just typing it awesome job was performed*

One minute break

Pilates work :

Sit ups: Lying flat on back ( supine position) legs extended ( 90 degrees – 120 degrees is good otherwise bend knees) : Opposite arm opposite leg.

Side plank alternations. Right plank left plank Right 45 seconds worth!

The doggy: Coffee table position ( refer to pic) extend leg toe to ground little pulses for 30 seconds/ remember little pulses not hammer kicks or anything, then heel to sky 30 seconds… swap legs.

Stretches : )

VERY INTENSE 45 MINUTE WORKOUT ~

* the doggy *

The Question I get asked the most

I’m a woman, I like weights but don’t want to look like ARNOLD SCHWARSENEGGER

Okay I’ll admit before I became a weights addict I was under the same impression. I kept saying I don’t want to be BUTCH, yuk. But I was so wrong.

If you’re a girl/woman doing strength training you’d need a greater dosage of the male hormone testosterone to get anywhere near looking like Arnold. Us girls have much lower levels of testosterone than men so are incapable of building large muscles. Even men find it hard to get their muscles oversized like they wish. If anything you’ll lose fat because muscles take up less Surface area than fat and women tend to find they lose cm’s from problem areas when weights are introduced to their program. GOOD NEWS YET AGAIN. Yes?  But there’s more.

You’ll also gain the added benefits of;

1. Increasing your metabolism
2. Decreasing your risk of osteoporosis through the increase in bone muscle density.
3. Increased strength + Energy.
4. Decrease fat composition
5. You will tone up rather than bulk up as many assume.
6. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.

Don’t be one of those silly women who avoids weights cause of stereotypes or myths. Use exercise as a means to an end. It will prevent osteoporosis and increase muscle density. Without weights training you set your self up for increased risk of osteoporosis as well as muscle mass reduction of about

2-5% per year. This in turn plays a negative role on your metabolism and will result in weight gain.

Just remember “ It you’re a women contemplating weight use…. The problem isn’t that you will build too much muscle but more so that you wont build enough” So go grab those dumbbells.

Well done Ladies

I’m very proud of your effort last night ladies. You went hard straight after work!

They went all out and got everything out of their 30 minute workout.

>> Heres how it went down <<

5 minute: Joint Mobility

5 minute: Static lunges : little pulses ( with dumbbells) 10 kg, 8 kg, 6kg ( Well done Mel 10 kilos yet again haha not by choice but  )

5 minute: Compound exercise: Lung + Bicep curl

Tempo: 2 seconds down (Ecentric phase)  one second up (concentric phase )

10 minutes:

set 1: 20 burpees — 20 meter sprint/jog

set 2: 20 step ups — 20 meter sprint/jog

Set 3: Hip elevations 30 sec each leg + 50 Sit ups ( opposite arm opposite leg knees raised!)

5 minute: Cool down + Stretches: Obliques/hamstrings/gluteals/adductors/biceps/Triceps/Lower back/calf

GREAT EFFORT  * * * * *  Five stars

Seeds that set You up for growth!

I started incorporating seeds into my Diet when I learnt all the great benefits. My clients were telling me how cereal got boring and seeds are a great way to liven up your bowl of cereal or are just a great afternoon snack to binge on instead of empty calorie foods.

Seeds are parts of plants that contain stored nutrients and oils. They provide the future plant with a good source of energy. However due to their content they are high in fat.

( good fats)

Common Seed Types

• Flaxseed : These seeds must be ground before you eat them so that your body can utilise the nutrients.
• Hemp Seeds have a delicious, nutty flavor.
• Pumpkin and Squash Seeds These seeds have a chewy, peanut flavor.
• Sesame Seeds add a crunchy texture to many dishes. These nutty tasting seeds are often ground into a paste called tahini. This paste is a staple ingredient in many Middle Eastern dishes such as hummus, soups and sandwiches.
• Sunflower Seeds come from the huge head of the sunflower,

Selection and Storage: To ensure shelf life store in jars, bags, containers, this will keep them fresh. Due to their high fat content they are prone to spoilage, so store them in cool, dry, dark locations.  They can even be stored in the freezer for up to 2 years or refrigerated up to 1 year.

 Nutritional Information

 Seeds can be eaten as a snack with sultanas or perhaps in salads, cereal, bread, cakes, oatmeal, granola or even in smoothies for added benefit. They are great in yogurts and somewhat a entertaining if you like chewing and passing time at the train station or bus stop.  Better than meat pies from the servo.

Seed Type (1/4 cup)	Calories	Fat (grams)	Fiber (g)	Protein (g)
Flaxseed	224	18	12	8
Hemp seeds	162	10	1	11
Pumpkin & Squash seeds in shell,  roasted	71	3	4	3
Pumpkin & Squash seeds, roasted	71	3	0	3
Safflower seeds, roasted	130	10	2	4
Sesame seeds in shell, roasted	141	12	3	4
Sesame seeds, roasted	182	15	6	6
Sunflower seeds, roasted	207	19	4	6

 

 TIPS: Try to incorporate the rainbow diet into meal preparation. Your tongue will thank your eyes for the excitement it brings!

READYY.  If my chemistry teacher taught me anything, she taught me

V R  Y  G  B   O  W

WHITE: Lychees, Cauliflower,

RED: Apples, tomatoes strawberries, chilli!

ORANGE: Oranges, carrots, peaches, chilli!

Yellow: Bananas, corn, apples.

GREEN: Kiwi, broccoli, peas, leafy veges.

BLUE: If eating outdoors the clouds may add atmosphere to your already bright dish.

VIOLET: Beetroot, blueberries, raspberries, grapes

                         The colours of the rainbow

Try and remove soft drinks from your diet or reduce daily intake, Water can get boring when accompanying food. Try adding lemon or drinking unsweetened ice tea. All very good ways of quenching thirst with fewer calories, and definitely less caffeine. Grapefruit, lemons and cucumbers can also be added to water for that extra hit.

As promised , My special supplement

MY SECRET MATE! HE KEEPS ME FOCUSED AND ENERGISES ME!

I know what you’re thinking, can I borrow him, where did you get this mate from. And the answer is no you can’t borrow him,, you can have him for yourselves. What I’m talking about is YERBA MATE.

What is Yerba Maté??

Yerba Maté is a small tree native to the subtropical highlands of Brazil, Paraguay, Uruguay, and Argentina. The drink is brewed from the dried leaves and stem of the perennial tree. It is consumed as a healthful alternative to coffee. Most people drink V, red-bull or mother to keep them alert during exam period whether in High-school or Uni. But my mate’ got me through it with the mental clarity I needed to get HD’S and D’S. What’s great about it is that its also nutritionally beneficial and helped get rid of my cravings and overall cleaned me out. I wouldn’t call it a detox because I was eating normally. Since then I’ve never looked back. This herbal drink has the ability to wake you up your mind and body without heart palpations and nervousness or jitters. Deemed “The Drink of the Gods” by many indigenous groups in South America, and known as “the green gold of the Indios” by folks in Europe, yerba maté possesses a multitude of health benefits that have begun to attract the attention of scientists and consumers worldwide.

It is not necessarily a tea by definition. Yerba Maté is not derived from the tea plant. It is a completely different drink from a different part of the world. The beneficial and therapeutic aspects of yerba maté, portrayed from centuries of observation and use, have recently been verified by a number of scientific studies. The chemical components of yerba maté are similar to those found in green tea but its actually proven to have a lot more nutritional benefits.

Clinical Studies of Antioxidant Properties of Yerba Maté

Yerba Maté Provides a Wealth of Nutrients:
Each infusion of Maté contains:

Vitamins: A, C, E, B1, B2, Niacin (B3), B5, B Complex

Minerals: Calcium, Manganese, Iron, Selenium, Potassium, Magnesium, Phosphorus, Zinc

Additional Compounds: Carotene, Fatty Acids, Chlorophyll, Flavonols, Polyphenols, Inositol, Trace Minerals, Antioxidants, Tannins, Pantothenic Acid and 15 Amino Acids. According to Dr. Mowrey, Director of the American Phytotherapy Research Lab in Salt Lake City, one group of investigators from the Pasteur Institute and the Paris Scientific Society concluded that yerba maté contains “practically all of the vitamins necessary to sustain life.”

Scientists stated how it was “rare to find a plant with so much of this significant and vital nutrient… It is indeed difficult to find a plant in any area of the world equal to maté in nutritional value.”

In addition, results from a study done by researchers at the University of Madrid assert a high content of mineral elements, especially K, Mg, and Mn, in maté. They considered those findings “to be of great relevance” to the nutritional value of maté infusions.

What Kind of Health Benefits Can I Expect to See from Drinking Yerba Maté?

There are many positive effects of maté drinking that have been observed by consumers, and further confirmed in scientific studies. The positive effects listed  below have been attributed to drinking yerba maté infusions  I’m no scientist but I give them my tick of approval as my Mate’ transformed me inside-out!

Induces Mental Clarity (Works better than anything I’ve ever tried but works best when you’ve had adequate sleep):
Some people claim that cigarette smoking helps them think more clearly and be more creative. For the most part, they are correct. Nicotine, in moderation, has been shown to have positive effects on cognitive function. However, tobacco and tobacco smoke contain a multitude of other harmful chemicals. Why not get the same effect *without* having to smoke?!! Yerba Maté has the ability to speed up the mind and increase mental alertness and acuity. Furthermore, it contains no nicotine and is not addictive or habit-forming!

In fact, a recently filed US Patent (2002) cites yerba maté for inhibiting monoamine oxidase (MAO) activity by 40-50% in vitro. The underlying study suggests that maté might be useful for treating a variety of disorders such as. . . “depression, disorders of attention and focus, mood and emotional disorders, Parkinson’s disease, extrapyramidal disorders, hypertension, substance abuse, eating disorders, withdrawal syndromes, and the cessation of smoking.”

Sustains Energy Levels/Reduce Fatigue ( YES YES YES):
Yerba Maté is a central nervous system stimulant. The metabolic effects of maté appear to include the ability to maintain aerobic breakdown of carbohydrates during exercise for long periods of time. As a result, more calories are burned, thereby increasing cardiac efficiency and delaying the build-up of lactic acid.

Boosts the Immune System:
The yerba maté plant contains a number of powerful known saponins.

Helps Relieve Allergies:
Linda Rector Page, N.D., Ph.D., notes that yerba maté is helpful in opening respiratory passages to overcome allergy symptoms. Shown to reduce the severity of some allergies and hay fever, yerba maté works by stimulating the adrenal glands to produce corticosteroids, which help suppress the inflammation and immuneresponse due to allergies.

Aids in Weight Loss (Definitely!):

Gastric emptying, reduced the time to perceived gastric fullness and induced significant weight loss over 45 days in overweight patients treated in a primary health care context.

Improves Digestion (No more bloating) :
The Indians of South America traditionally use yerba maté to treat gastrointestinal disorders as eupeptic and choleretic agent. Research conducted by a team at Catedra de Farmacologia in Buenos Aires, Argentina found that yerba maté does in fact induce an increase in bile flow and enhance intestinal transit.

Inhibits Lipid Peroxidation:
A study conducted by Gugliucci and published in Biochemical Molecular Biology International (1995) claims low-density lipoprotein (LDL, or “bad cholesterol”) oxidation is inhibited by extracts of yerba maté. Oxidation of LDL is considered to be the initiating factor to the onset of atherosclerosis (thickening andhardening of the arteries).

Fights Bad Breath:
Polyphenols found in tea and yerba maté have been shown to prevent both the growth of bacteria responsible for bad breath and the bacteria’s production of odorous compounds.

 

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