Nutritional Supplementation for Reducing Cardiovascular Disease

!±8± Nutritional Supplementation for Reducing Cardiovascular Disease

Cardiovascular disease is America’s number one killer, taking the lives of 37% of the people who die each year. 71.3 million Americans have some form of cardiovascular disease, including heart disease, stroke, high blood pressure, congestive heart failure, congenital cardiovascular defects, hardening of the arteries, and other diseases of the circulatory system. Cardiovascular disease cost Americans 3.1 billion in 2006 for medical costs and disability. Keeping blood pressure and cholesterol within healthy limits, and not smoking, are the three most important and controllable factors in preventing or stopping the progression of cardiovascular disease. Fortunately, there are many natural methods for maintaining a healthy blood pressure and keeping cholesterol levels optimal. (Remember to consult with a qualified health care professional before starting any supplementation program. Just because they are natural, that does not mean that all supplements are safe for each individual case.)

Sodium RestrictionApproximately 40-50% of people with high blood pressure are sensitive to sodium intake. Reducing sodium intake is an important first step in reducing blood pressure. This requires restriction in adding salt to foods, as well as avoiding processed foods. Processed foods include canned vegetables, prepared foods, pickles, salted snacks, and foods containing MSG.

CalciumStudies have revealed that calcium supplementation of 1000-1500 mg per day lowers blood pressure. Calcium aids the kidneys in excreting sodium, and, along with magnesium (see below), helps to relax the smooth muscle lining of some blood vessels, which lowers diastolic blood pressure (the bottom number).

Magnesium600 mg per day of magnesium has been shown to decrease blood pressure. Magnesium helps the heart produce energy and beat regularly. Magnesium is found in almonds, lima beans, peanuts, seafood, and spinach, but many people do not get enough magnesium from their diets alone.

Omega-3 Fatty Acids (also known as EPA/DHA, fish oil, or flaxseed oil) There are a multitude of studies that show that omega-3 supplementation is effective in reducing blood pressure. You need approximately 1000 mg twice per day to achieve this effect. Omega-3 fatty acids reduce inflammation, which compromises blood vessels.

This supplement also reduces clots and helps the heart beat regularly.

GarlicA garlic supplement with 4000 mcg of allicin, or between a half and a whole clove of garlic, daily, will lower blood pressure by about 20-30 mm Hg systolic (top number) and 10-20 mm Hg diastolic. It also reduces plaque in the arteries in people with atherosclerosis (hardening of the arteries.) Garlic has been shown to improve the ratio of HDL (good cholesterol) to LDL (bad cholesterol).

Coenzyme Q10Coenzyme Q10 (CoQ10) supplementation of 60 mg twice per day has consistently shown to lower blood pressure. It requires four to twelve weeks to take a noticeable effect. CoQ10 works by helping heart cells create energy, and is especially effective in people with heart failure. It also allows blood vessels to relax and widen, especially in the heart. In food, it is found in beef, broccoli, chicken, eggs, fish, nuts, spinach, vegetable oil, and wheat germ.

Phytonutrient Fruit and Vegetable SupplementationA recent study has shown that subjects taking a green phytonutrient-rich fruit and vegetable powder for 90 days decreased systolic blood pressure by 12.4 mm Hg and diastolic blood pressure by 7.1 mm Hg when compared to a control group. The powder consisted of micro algae, barley grass juice powder, multiple fruit and vegetable powders, lecithin, acerola cherry, fermented cabbage, milk thistle, plant enzymes, quinoa sprout, lemon peel, oat beta-glucan, soluble rice bran, green and white tea extracts, resveratrol, lutein, zeaxanthin, lycopene, cinnamon, raspberry, is quercitin-rutin, and aloe vera. The study showed that the benefit of phytonutrients is much stronger when the nutrition of multiple fruits and vegetables are taken together, rather than consumed as isolated nutrients.

Resveratrol, a compound found in high amounts in the phytonutrient powder, and also commonly found in red wine and grape juice, improves blood flow within the brain, which decreases the chances of stroke. It also helps fight obesity and type2 diabetes, two risk factors for cardiovascular disease, and hardens damaged heart tissue.

Vitamin C, which was also found in high amounts in the powder, helps increase blood vessel flexibility and reduces LDL oxidation. Nutritionally, it is found in citrus fruit, broccoli, cauliflower, Brussels sprouts, cabbage, potatoes, spinach, strawberries, tomatoes, and tomato juice.

The potassium in the powder helps control blood pressure by regulating water balance. It is also required for proper electrical impulse transmission within the heart. It is found in beans, milk, vegetables, and most fruits.

Folic acid was also high in the powder. It is found in beans, citrus juice, peas, and green leafy vegetables. It reduces homocysteine, thereby decreasing the risk of heart disease.

GuggulThis supplement is found in gum taken from the myrrh tree. It has been shown to simultaneously decrease LDL levels while raising HDL levels.

HawthornThis botanical opens blood vessels, reduces blood pressure, and improves oxygen usage in the heart. Its usage in heart-related conditions dates back to Greco-Roman times.

Reishi MushroomThis Chinese mushroom is now commercially grown in northern Asia and North American. It has been shown to decrease blood pressure and LDL levels, and also helps prevent blood clots.

ArginineArginine is an amino acid is found in chocolate, dairy, fish, meat and nuts. It counteracts blood vessel constriction. High levels of arginine are inversely proportional to levels of C-reactive protein (CRP), a telltale marker of inflammation.

NiacinNiacin, or nicotinic acid, one of the water-soluble B vitamins, improves all cholesterol levels when given in doses well above the recommended daily allowance. It is inexpensive and widely accessible without a prescription but must not be used for cholesterol lowering without the monitoring of a physician because of the potential side effects. The most common side effect is flushing or hot flashes, which are the result of the widening of blood vessels. Most people develop a tolerance to flushing, and it can be decreased by taking it during or after meals, or by taking a slow-release form. People on nicotinic acid are usually started on low daily doses and gradually increased to an average daily dose of 1.5 to 3 grams per day. ConclusionThere is a plethora of research that supports the use of supplementation and natural interventions in controlling the risk of cardiovascular disease. In some cases, they can reduce the need for medication, which helps reduce the chances of side effects from these drugs. In other cases, natural interventions, along with dietary changes and exercise, are all that are needed to control blood pressure.

References:

“Definition of Cholesterol Lowering With Niacin.” Medicine Net. Found online at http://www.medterms.com/script/main/art.asp?articlekey=9489. 30 May 2007.

Heart Facts 2006: All Americans. American Heart Association: 2006.

“Heart Smart Nutrients.” Energy Times Feb. 2005: 25-27.

Maher, John, DC, DCCN, FAAIM. “The Logan Study: Hypertension and Phytonutrient-Rich Fruit and Vegetable Supplementation.” Dynamic Chiropractic 7 May 2007: 22-24.

“Pressure Relief Remedies.” Energy Times Feb. 2007: 25-27.

Stillwell, William J, DC. “Reducing High Blood Pressure: Natural Choices.” Clinic News Update 2003: 1-3.

Nutritional Supplementation for Reducing Cardiovascular Disease

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Back Pain, Fatigue, Fear, Varicose Veins, Fragile Bones & Impotence Are Signs of Low Kidney Energy

!±8± Back Pain, Fatigue, Fear, Varicose Veins, Fragile Bones & Impotence Are Signs of Low Kidney Energy

If you are experiencing back pain, fatigue, fear, varicose veins, fragile bones, erectile dysfunction or lack of energy, your kidney function is not at it's peak. Learn the signs of low kidney energy and the foods and activities which help bring your energy back up.

How do you know you have low kidney energy?

You will know because your eyes will have rings or bags under them. You may have experienced this after a long hard day at work or when you have not been sleeping well. The level of exhaustion stemming from such events is due to a depletion in the kidneys. Another activity which causes low kidney energy is sexual intercourse. Watch your energy when you have sex around the new moon or full moon, as it is during these times your energy can become highly depleted. Men should refrain from ejaculating around this time. Ejaculation is the ultimate enemy of the essential energy of the kidneys. Repeatedly exhausting your kidneys can lead to impotence, erection problems in a man and conception problems in a woman.

Other symptoms of low kidney energy include:

unclear thinking poor memory backaches fatigue fear paranoia fragile bones varicose veins back pain, especially in the lumbar area baldness
Why is it important to have strong kidneys?

The kidneys are considered one of the most important organs in the body. The role of the kidney is to eliminate substances from the blood. This purification not only refers to physical substances but also to non-physical energies. If the kidneys' function becomes impaired, your energy will drop and your body will become susceptible to illness.

It is easy to recognize people with strong kidneys. Their hair is shiny and healthy. Those who are bald may be experiencing a deficiency of kidney energy.

A person with strong kidneys is alluring, sexually attractive and engaging. His or her sense of hearing and eyesight is acute.

When your kidneys are vibrant you are more creative and lively. You can do anything, especially tasks that require working with your hands. You have a high sexual drive and a beautiful artist way of expressing yourself.

What are the factors which can draw on the reserves of the kidneys?

Working too hard, not getting enough sleep, chronic diseases and not managing your energy properly during sexual intercourse are factors that can draw on the reserves of your kidneys. When you have not slept well and continue to work from a place of nervous energy, you are exhausting the life force in your kidneys. Being anxious, especially about money, affects your kidney.

What activities strengthen the kidneys?

rest exercise diet
What foods strengthen kidney energy?

barberry (berberis vulgaris) - homeopathic remedy black beans black sesame seeds black soybeans buckwheat chestnuts millet mulberries quinoa raspberries root vegetables royal jelly sprouting seeds strawberries walnuts warm broths water chestnuts
What foods weaken the kidneys?

cold foods alcohol caffeine sugar

Back Pain, Fatigue, Fear, Varicose Veins, Fragile Bones & Impotence Are Signs of Low Kidney Energy

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Superfoods for Flexibility

!±8± Superfoods for Flexibility

#1 of 7 - The Secrets of Nutrition & Flexibility

"Superfoods" are naturally occurring edibles that are loaded with vitamins, minerals, nutrients, and phytonutrients at levels that far-exceed the average. Superfoods give you a buzz, heal your body, and make you feel fantastic.

FOOD MAKES YOU FLEXIBLE?

Sounds crazy, right? Well, it's true. This is not science or theory; it's a real-life, student-tested fact. If you eat a water-dense, plant-based diet with lots of superfoods, you'll notice flexibility gains within three days.

Don't take my word for it--just try it!

Below is a shortlist of my favorite Superfoods. Buy them fresh or low-temperature dried, and purchase organic whenever possible.

DARK GREENS

Dark green vegetables are some of the most mineral-dense foods on the planet, and waterborne greens or sprouted greens are even better (waterborne greens usually have 2-10 times more minerals)

Primary Benefits:

- potent source for minerals

- alkalizing effect on the body (fights acid build-up)

- boosts immune system

- high in fiber (healthy bowels)

- chlorophyll rich (cleanses and energizes the body)

SHOPPING LIST

Spirulina, chlorella, barley grass juice extract, wheat grass, kale, parsley, all seaweeds and sea vegetables, chard, and spinach.

PREHISTORIC GRAINS & SEEDS

The advances in agricultural technology (selective breeding and genetic engineering) directly correlate to the decline of the nutritional value of our foods.

Plants such as corn, soy, and rice--staples of the modern world--are a great source for calories, but they no longer pack the nutritional punch they did when our ancestors first began domestic cultivation.

Today, the most nutrient-dense foods are what I call the prehistoric plants; the ugly, brown-colored, intimidating dry good you see in plastic bins at the health food stores.

These are commercial crops, but nutritionally-speaking, they more-closely resemble their ancestors. They take a little extra work to prepare (cooking or sprouting), but it's well worth it.

Primary Benefits:

- loaded with cancer-fighting anti-oxidants

- naturally fiber-rich

- excellent source of bio-available proteins

- low in sugars

- naturally well-balanced

- difficult to overeat

SHOPPING LIST

Millet, quinoa, amaranth, wild rice, bulgur, sesame seeds, sprouted seeds of clover, broccoli, mung beans, and radish.

SUPERFATS

Most people get their fat from inferior, animal-based foods like milk, ghee, cheese, butter, and meat. In animals' bodies (and yours), built up toxins like pesticides, herbicides, antibiotics, and pollutants are most-often deposited in fat cells. To make things worse, animal fat also contains the notorious LDL (bad) cholesterol that can lead to damaged arteries and heart disease. No wonder fat has such a bad reputation!

Foolishly, many people today try to avoid all fats when really, they should be avoiding animal fats. Plant fats are not only good for you--they are essential for health and wellness and MUST be eaten on a regular basis. Good fat give you sustained energy, heals your body, and balances hormones.

Primary Benefits:

- provides essential building blocks for the body

- slows absorption of sugars

- enables the body to absorb fat-soluble vitamins (A, D, E, K)

- encourages healthy bowels

- promotes elasticity of connective tissues (flexibility)

- balances hormones and mood

SHOPPING LIST

Raw almonds, sesame seeds, sunflower seeds, hemp seeds, flax seeds, pumpkin seeds, walnuts, brazil nuts, cashews, macadamia nuts, avocado, coconut, durian, and cold-pressed oils (olive, coconut, hemp, flax, and sesame seed are all great).

WHY SUPERFOODS?

Yoga students put heavy demands on their body, often neglecting to replenish their system with nutrient-dense, natural foods that will keep them healthy and strong.

Thanks for reading!

Keep Practicing

Lucas

YOGABODY Naturals LLC

Superfoods for Flexibility

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How to abound SPROUTS (my aboriginal try & it worked!)

!±8± How to abound SPROUTS (my aboriginal try & it worked!)

Wish I had known about this years ago! Sprouts are a great addition to salads, stir fry...whatever. You don't have to spend a bunch of money, I made my whole perpetual sprouting "system" for less than and that is only because I chose to purchase bulk seeds and a food grade screen. The casserole you see in the end of the video was made entirely from potatoes, greens and beans from my garden with the addition of soy chicken patties....so it was almost free!!! If you want to eat healthy very inexpensively then you have to try this!

How to abound SPROUTS (my aboriginal try & it worked!)

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Certified Organic Quinoa Grain Sprouting Seeds - Sprouts, Cereal, More - 35 Lbs

!±8± Certified Organic Quinoa Grain Sprouting Seeds - Sprouts, Cereal, More - 35 Lbs

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Quinoa seeds were a staple food source in South America for 6000 years. Quinoa is a psuedo grain, in that it is not a grass like most grains. Quinoa is excellent an source of vitamins and essential amino acids and contain no gluten. Quinoa sprouts are the only spout to contain all essential amino acids for humans. Quinoa seeds can be eaten raw or sprouted, when ground into gluten free flour for baking. Quinoa makes a great breakfast cereal alone or can be added to oatmeal. Quinoa sprouts are the fastest growing sprout needing only to be soaked for about half an hour, and typically begin to sprout within hours. Quinoa sprouts are beautiful and delicious. Best when less than a day and a half sprouted as they retain their crunchy texture and flavor. Longer growth changes the consistency to a much softer sprout. High germination rate. Resealable bucket.

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Protein: Revealed

!±8± Protein: Revealed

In this article, I would like to touch upon a subject that is one of the most popular ones in the fitness industry. This post focuses on a macronutrient that enjoys a celebrity status in the fitness world and has definitely enjoyed the spotlight for a considerably long time. Yes, I am talking about "PROTEIN"

PROTEIN

The word protein is derived from the Greek word "proteios" which means "primary" or "of prime importance". The name clearly shows how important this macronutrient is for us.

Proteins are essentially bio-molecules that are made up of smaller units called "amino acids" that are linked together to form polypeptide chains.

Protein is present in our skin, hair, callus, cartilage, muscles, tendons and ligaments.

Proteins hold together, protect and provide a definitive structure to the body.

From the perspective of health and fitness, there are things about protein that are important for us to understand.

i) Functions

ii) Amino acids

iii) Sources of protein

iv) How much protein to consume?

v) Negative effects of consuming too much protein

i)Functions:

Protein being a macronutrient is a source of energy for the body. In case one's carbohydrate intake is not sufficient, the body resorts to protein to provide energy to the body. However, this is not the prime function of protein. The primary functions of proteins are:

Growth Tissue repair Immune system function Hormone and Enzyme production Lean muscle mass and tone maintenance Regulation of metabolism Maintaining acid balance in body

Since proteins support all these functions, they are called the "building blocks" of our body.

ii)Amino acids:

Just as Proteins are the building blocks of our body, amino acids are the "building blocks of protein".

Amino acids are the structural units that make up proteins. There are 20 natural amino acids that constitute various types of protein in different ratios.

Amino acids are classified into two types:

a)Essential amino acids

b)Non-essential amino acids

This classification does not reflect the importance of the amino acids belonging to each.

Essential amino acids are those that cannot be synthesized by the human body and therefore must be obtained from food

Non-essential amino acids are those that can be synthesized by the human body.

The list of essential and non-essential amino acids are given below:

Essential:

Isoleucine Leucine Valine Lysine Tryptophan Methionine Phenylalanine Threonine

Non-essential:

Alanine Asparagine Glycine Aspartic acid Proline Cysteine Glutamine Glutamic acid Selenocysteine Histidine Taurine Tyrosine Arginine Serine Ornithine

It is crucial for the body to get adequate amounts of each of these amino acids in order for it to function properly.

iii) Sources of protein:

Foods that contain each and every one of the aforementioned essential amino acids are called complete sources of protein.

Foods that lack one or more essential amino acids are called incomplete sources of protein.

This is the single most distinguishing factor between vegetarian and non-vegetarian sources of protein.

All meat and other animal products are sources of complete protein.

For example:

chicken, beef, lamb, pork

poultry, eggs

fish, shellfish

milk and milk products

Vegetarian sources:

Nuts

Soy foods (not recommended as they are toxic and produce estrogen in the body)

Sprouted seeds (each type of sprout differs in nutrient proportions, so eat a variety)

Grains (especially amaranth and quinoa, highest in protein)

Beans and legumes (especially when eaten raw)

All vegetarian sources of protein are incomplete (except for soyabean) and also have less quantity of protein.

This is the prime reason, vegetarians find it difficult to obtain their daily protein needs. However, this doesn't mean that vegetarians cannot build muscle. They merely have to combine various sources to obtain a similar amino acid profile as non-vegetarians do.

Vegetarians are made to believe that it is virtually impossible for them to build quality muscle if they do not consume meat. I do admit, the journey for a vegetarian is much more difficult than for a non-vegetarian but it is certainly not impossible.

This should come as a relief to many of you out there who are vegetarians.

iv)How much protein?:

If you type the question "How much protein is required?" (or any other variation that means the same thing) you will get 98,700,000 results.

This just goes to show how popular this question is.

Of course it is.

In the last 5-10 years, the protein craze has definitely engraved into the minds of just about everyone in the civilized world.

Not only athletes and bodybuilders, but even the couch potato who has never thought once about nutrition knows all too well about protein and how he needs lot of it.

The fitness industry has never for once promoted anything as much as protein. I mean, if you ever ask the guy in the gym who has huge muscles what his secret is, he is definitely going to say "TONS AND TONS OF PROTEIN!"

And the internet just makes it worse.

Bodybuilders, fitness models, athletes, coaches, teenage guys who just started working out and even that fat guy eating McDonalds everyday preach as if they speak the word of the lord - "1 gram protein per pound bodyweight". That phrase itself has 2,650,000 hits in Google search!

To make it worse, Supplement companies. There is no bound to the limits they will push a product, followed by a shot of a beefed up guy holding that whey protein supplement.

What does this do for average guys like you and me?

No good to say the least.

All this misinformation is misleading all of us into thinking that we need to follow what is mindlessly preached.

So I will take this opportunity to address the question of "How much protein is required?" in a holistic and realistic sense.

Let me begin by first stating that the Nutrition itself works on a "SUPPLY AND DEMAND" basis. What this means is that, what we need and how much we need depends on the demands that our body has. Demands that are determined by our workouts, our daily schedule and other small factors in our day-to-day life. So, the claim that we all need one gram of protein per pound bodyweight WAY off track.

The daily protein requirements of an individual depend upon the intensity of exercise they perform. While exercise is considered a relatively small source of energy during exercise when a balanced diet is consumed, research has shown that the greater the intensity of exercise the greater the loss of protein in the urine. So essentially, the greater your workout intensity, the greater your protein needs.

For an average adult who performs little to no exercise in the day, the RDA recommends consuming 0.8 - 1.0 grams per kg bodyweight. This is much lower than 1.0 gram per pound recommendation made by fitness professionals and is appropriate. Because it is just about enough to meet the needs of this particular person.

Athletes on the other hand have higher requirements.

Athletes involved in strength and power type sports like bodybuilding, powerlifting, football or sprinting have even higher dietary protein needs than the endurance athlete to maintain a positive nitrogen balance. 1.25 g per kg per day was recommended as the accepted RDA for strength and power athletes by Lemon et al (1992) and Tarnopolsky. [1]

And its not just the bodybuilders or the strength athletes.

Research indicates that the protein needs of a long distance runner may actually be more than strength athletes and bodybuilders to maintain positive nitrogen balance. This is because endurance athletes excreted more daily urea and therefore suffered greater loss of protein. Lemon et al. (1991) and Dohm (1985) recommend that athletes who engaged in endurance type activities consume approximately 1.5 g per kg per day to maintain positive nitrogen balance. [2]

All of this is in terms of maintaining a positive nitrogen balance i. e making sure protein catabolism does not place and therefore maintaining lean muscle mass.

But how much protein do we need to build muscle?

Now if you are a highly active person who works out intensely in the gym, then you would do well with 2.4 g per kg is more than adequate to help you gain muscle.

A completely wrong notion is equating the rate of muscle growth to the amount of protein consumed. There is no research that proves that higher intakes of more than 2. 4 g/kg/d actually were responsible for improving muscle mass during resistance training.

So please don't assume stuffing down tons of protein is going to help you put on muscle any faster.

Remember, More Protein IS NOT EQUAL TO More Muscle

Keeping aside all this science and research, what you need to understand is that your daily protein needs are not set in stone and depend almost entirely on you and your activity level.

So do not get caught up in generic information.

To simply list it down,

Average adult ==> 0.8 - 1.0 g per kg weight per day

Endurance athlete ==> 1.5 g per kg weight per day

Bodybuilders and strength athletes (muscle maintenance) ==> 1.25 g per kg weight per day

Bodybuilders and strength athletes (muscle gain) ==> 1.9 - 2.4 g per kg weight per day

Remember, protein requirement or Nutrition in general works on a "SUPPLY AND DEMAND" basis. So don't go about supplying if there is no need.

Moving on we shall go to the last part which is: "Negative effects of too much protein"

iv)Negative effects of too much protein:

Now, the reason why I chose to address this topic is because a lot of people who are opposed to the bodybuilding diet keep talking about how protein affects the body negatively.

One of the most famous myths regarding this is the whole "Protein damages kidneys" nonsense.

So I found it necessary to talk about this and clear the air once and for all.

Kidneys are involved in removal of urea. The only study to have ever shown that high protein diets affect the kidney function was done by Brenner et al. (1982). However, these studies were done on patients that already had irregularly functioning kidneys. Therefore, it can not be assumed that people with a normal kidney function will ever have kidney disease or malfunction due to high intakes of dietary protein. Currently, there is no evidence to show that protein intakes in the of 1.76 g/kg/d would contribute to any health problems (Skov AR, 1999). [3]

That being said, lets look into the possible negative effects of consuming high dietary protein:

1)Individuals with liver or kidney problems can be susceptible to adverse reactions due to excess protein. Since the Liver is the major organ involved in protein metabolism and kidney in the excretion of ketones and urea, excessive protein may cause stress in these organs for those people who already have a disorder in them.

2)Consumption of protein is usually accompanied by consumption of saturated fats and cholesterol. Excessive intakes may mean high levels of saturated fats and cholesterol as well, However, this can be avoided easily by choosing lean cuts of meat and by removing the fat around the meat before cooking.

3)High protein diet has a diuretic effect and due to excessive production of ketones and urea, frequent urination is necessary to remove these byproducts from the blood (William, 1999). [4]

As a result, dehydration may occur quickly. Athletes who consume high protein and exercise in hot climates have therefore a greater susceptibility to dehydration. However, this issue can also be avoided by adequate and frequent intake of water.

4)Last but not least, excessive consumption of protein can also lead to fat deposition. Protein is a macronutrient at the end of the day and can be used for energy and/or stored as body fat when consumed in excess. So don't overdo the protein to speed up your results. You may just go in the opposite direction.

There you go. My comprehensive article on Protein.

I hope that you have taken the time to read through the entire article.

This is one area that causes a lot of confusion in people with respect to their diet and is therefore necessary to thoroughly understand.

I assure you, that once you have read and interpreted this article, you will not need to search the internet for information on protein ever again.

Until next time.

Protein: Revealed

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Sprouting - The Why, What and How to Do it Successfully!

!±8± Sprouting - The Why, What and How to Do it Successfully!

One of the most popular modules on my Raw Food Classes is undoubtedly the sprouting teach-in.

Whether I am lucky, have unrecognized green fingers or what, I do not know, but it seems that many people have struggled and continue to struggle with sprouting seeds, beans, pulses and grains successfully, and after a couple of failed attempts tend to throw in the towel and write the whole idea off.

Nooooo!

Don't do it!

Sprouting absolutely has to be one of the very most important raw food "tools" you need to have in your toolbox if you want to be as lithe, gorgeous and energy-filled as you can possibly be (my already abundant energy probably doubles when I bring sprouts into my daily diet). There's a LOT to be said for these apparently "insignificant" little creatures, and to ignore or exclude them from your diet is, in my humble opinion, one of the biggest mistakes you can possibly make.

So in my bid to have you sprouting successfully all over your kitchen, here follows my fool-proof guide to sprouting using my own personal favourite method, the jar.

What is sprouting?

Sprouting is an alternative term for germinating, although the sprouting process goes a little beyond basic germination and results in a partially grown or young plant. In a raw food kitchen we're looking specifically at the sprouting of a nut, seed, bean or grain in order to render it edible or more easily digestible. Nuts do not need to be sprouted to make them edible, nor do some seeds but both benefit from soaking and sprouting as they become more easily digestible and juicier as a result. Other seeds, i.e. those that are supposed to be sprouted, plus all beans, pulses and legumes (with the exception of peanuts) need to be sprouted if they are to be eaten raw. Kidney beans should never be eaten raw and should be avoided. Grains should also be soaked and sprouted, although dry oats are an exception and can be milled down and used to make cookies successfully without being sprouted first. The sprouting process begins in water in your very own kitchen.

Why sprout?

When a seed, bean, nut or grain is soaked in water for a period of time, the plant's enzyme inhibitors are removed. These enzyme inhibitors prevent a plant from germinating unless the right conditions for growth are met, and so once the seed comes into contact with water and the enzyme inhibitors are washed away the germination process begins. This process sets into action a whole chain of reactions enabling the plant to grow at a rapid rate. As it does so the vitamin content increases dramatically, to the point where the sprouted seed can contain hundreds or thousands times more vitamins than it did previously, and the protein, carbohydrates and fats begin to break down into a pre-digested form making for easier and better digestion and assimilation overall. The enzyme content of each seed, been, nut or grain also sky rockets making sprouts one of the most enzyme-rich (i.e. live) foods on the planet.

What do I need to sprout?

You don't need any fancy equipment to get sprouting, although there are many pieces of equipment available to help you such as jars, trays, bags and even automatic sprouting kits. To get started you'll need some seeds or beans for sprouting, a container to sprout them in such as a jam jar, and something to drain the water through, like a sieve or some netting or muslin secured around the top of the jar.

Best ways to get sprouting

Sprouting is actually very easy, but some seeds and beans tend to sprout more easily than others. The easiest ones tend to be mung, lentil, fenugreek, chickpea (garbanzo) and quinoa. These are all quick to grow (quinoa takes just 24 hours, the others take 2- 3 days on average) and mastering the sprouting of these will help you get more confident about sprouting other seeds and beans that take longer to grow or are slightly more tricky.

How to sprout

NB: In the text that follows, when I refer to a 'seed' this applies to beans, nuts and grains equally.

Jar method

1) Make sure your chosen jar is clean and oil-free, and pour in a handful or two of your chosen seed (which are dry at this point). Use just one type of seed per jar at this stage while you are still learning.

2) Pour in some clean water (ideally not conventional tap water) until the seeds are covered by at least an extra inch. If you are sprouting beans which are fairly large, such as chickpeas (garbanzos) or aduki beans, make sure the water covers them by an extra 2 inches so that they have more water to soak up. This will be necessary as they have a much larger surface area than the small seeds.

3) Cover your jar with a mesh lid of some kind. As mentioned earlier, this can be as basic as a piece of netting or you can use a jar with a mesh lid already integral to it. All that matters here is that nothing can get into the jar, except air which is a must.

4) Leave the jar overnight or for 4-8 hours during the day so that the seeds have time to soak up the water. This is the beginning of the sprouting process. Different books suggest different time frames for different seeds but I have always found that a minimum of 4 hours works very well for any seed or bean I have tried, 8 hours certainly won't hurt and in fact is generally better for the larger beans.

5) At the end of the soaking period, drain off the water. When all the water has drained off, rinse the contents of your jar thoroughly making sure that the water is running completely clean. Drain once more. Make sure that all the water has been drained, otherwise your sprouts will rot before they grow. This is really important, and where most people go wrong. They just don't drain properly. A good way to make sure that all residual water has gone is to stand your jar upside down for a while, or rest it at an angle on a sprouting stand or in a standard kitchen draining rack. It may also be worth giving it a gentle shake to free up any remaining water.

6) When fully drained, leave your jar to stand, either way up, on a kitchen counter or somewhere where the jar will be undisturbed. It doesn't matter too much whether the jar is in light or dark at this stage, although direct sunlight is best avoided.

7) If it is a warm time of year, rinse your sprouts twice daily as they will become more easily dehydrated; if it is colder, once will usually be enough. Be sure to drain well after each rinse.

8) Continue the rinsing and draining each day until your sprouts are ready to eat.

And that's all there is to it! Fresh sprouts of all shapes and sizes will be yours in 1 - 5 days depending on which ones you choose.

How do I know when to eat them?

A good rule of thumb is that in the case of sprouting seeds, such as cress, broccoli, alfalfa and so on they will be long and green and simply look ready. This may sound overly simplistic, but it's really that simple. Think about how shop-bought cress looks and use that as a guideline. The exceptions here are sesame, sunflower (hulled), and pumpkin which may swell up but should not be left to grow beyond a day or two. Sunflower seeds will develop tips and may split to form a 'Y' shape, but sesame and pumpkin seeds will simply look slightly plumper.

Nuts, like sesame and pumpkin seeds, really only need soaking. Nuts do not benefit from them literally sprouting (unless you are trying to grow a tree!) as nuts are best eaten simply re hydrated which is what soaking achieves. Nuts are best soaked for between 4 and 8 hours.

In the case of beans and grains these should be sprouted. The ideal sprout will be approximately the same length as the original bean/grain, or a bit shorter. If they grow too long or develop leaves they will taste bitter and should not be eaten, if they're too short (a day old) they are often still too young and quite bland and starchy tasting, so more difficult to digest and generally unappetizing. Two to three days is the usual time taken to grow a perfect bean or grain sprout.

Finally, yes, you do eat the whole sprout - seed and tail together!

Sprouting - The Why, What and How to Do it Successfully!

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