FitSugar

The Skinny on Rhodiola

FitSugar — Fri, 15 May 2009 13:30:00 -0700

In a recent Runner's World article, Jennifer Beals (actress and avid runner) said, "Rhodiola has been really helpful in terms of healing. . . . I have since discovered a lot of runners and a lot of athletes use it because it's an anti-inflammatory."

I had never heard of this supplement, but have since learned that it comes from a plant with yellow flowers and bears the full name Rhodiola rosea. It's also called arctic root since it grows at high altitudes in cold regions. It's been used in traditional medicine in Russia and the Scandinavian countries for centuries to treat a whole slew of issues including fatigue, poor attention span, migraines, and decreased memory. It may also prevent depression, enhance the immune system, and increase sexual energy. Fruit flies taking Rhodiola in a study lived 10 percent longer than fruit flies that did not, and it had anticancer effects on rats.

Athletes take Rhodiola to increase their physical endurance, combat anxiety when in stressful situations (such as a competition), and for its anti-inflammatory properties.

Rhodiola sounds like some miracle plant, but it also has some negative side effects. To hear about them read more.

Taking Rhodiola may cause headaches, an upset stomach, drowsiness, irritability, and difficulty sleeping. It's not recommended for people with bipolar disorder.

The roots of this herb are dried and sold on their own, as a powder, as a tincture, or in capsule form. Like many herbal supplements, there aren't a ton of scientific studies about Rhodiola. That's not to say it doesn't help people with various ailments and issues, but it should be taken with caution.

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Weekend Well-Being: Start Your Garden Now

FitSugar — Sat, 14 Apr 2007 02:00:00 -0700

I love gardening. Playing in the dirt is relaxing for me and growing stuff to eat is a big bonus. Growing your own herbs and veggies is a sure fire way to know how they have been grown and that they are pesticide free. Plus they are going to be very fresh when you eat them. Now is the time to give your garden a head start, even if you can't get to the soil yet. You can start your garden inside.

Here are some tips for starting your garden:

Get your seeds. You can use seeds that you saved from last year's veggies or go to the store and pick some up. Don't forget the herbs and flowers too.
Make sure you have some little containers where you can grow your seeds. If you're using old ones from last year, just make sure you clean them out thoroughly to get rid of any diseases that could kill your new seedlings. If you use plastic ones like old yogurt containers, make sure you poke a couple of holes in the bottom for drainage. I like to use biodegradable peat pot containers that you can plant directly in the ground. Make sure you have some trays to put them in too.
Pick up some potting soil and some lush compost.

Want to see the rest? Then read more

You want to start sprouting the plants that take the longest to grow so that means herbs like basil and rosemary, tomatoes, and peppers.
You'll want to wait to plant root vegetables like carrots and parsnips until it gets warmer. These seeds need to be planted directly in the soil because once they've started growing, they hate to be moved.
Plant twice as much as you think you'll need. Seedlings are very delicate, and sadly, some may not survive.
Keep the seeds moist. If you have kids, watering the "garden" can be their job (just make sure you watch them - you don't want your seeds to be swimming).
Once your seeds have sprouted, you'll want to put them in a nice sunny spot. If you don't have a window that gets a lot of sun, you can buy grow lights.

That's it. I love when the first seeds begin to sprout. Then I know summer weather is not too far away. If you've got any more tips, I'd love to hear them, so tell me below.

Valerian Root: Nature's Valium

FitSugar — Tue, 10 Apr 2007 08:45:00 -0700

Valerian Root may smell like disgustingly stinky feet, but it's great for relaxing the body and the muscles. It has been used for centuries in Europe and Asia as a sedative, and is believed to help you fall asleep faster, and improve the quality of your sleep. The Greeks also used valerian root to treat digestive problems.

It's a hardy perennial flowering plant with heads of sweetly scented pink or white flowers. It is dried and used in herbal supplements such as tablets, capsules, tinctures, teas, and liquid extracts. Many Herbalists, Naturopaths, and Chiropractors recommend taking valerian root to relieve tension headaches, insomnia, anxiety, or for muscular pain because of its ability to act as a muscle relaxer.

What else is great about this amazing herb? Although valerian root has been referred to as "nature's Valium," it is not at all addictive. It's not recommended to take more than 15g a day. Though side effects are rare, some people who use valerian root for long periods of time may develop headaches, insomnia, or feel irritable, which are similar side-effects experienced with prescription sleep-aids.

Fit's Tips: If you are taking valerian root for muscle pain, it won't knock you out and make you feel totally spacey like most prescription muscle relaxers, but it is recommended that you take it at bedtime because it'll calm you down and help you fall asleep, that is why I love Extra Sleepytime Tea - it is fortified with valerian root.

Comfort Yourself With Comfrey

FitSugar — Mon, 19 Feb 2007 13:05:00 -0800

Comfrey is a pretty miraculous herb. The roots and leaves contain a substance called allantoin, which promotes healing and tissue regeneration. Applied to wounds, it reduces inflammation and promotes healing of damaged or injured tissues.

Taken internally, comfrey has been used to treat a wide variety of ailments ranging from bronchial problems, arthritis, stomach pains and diarrhea, even asthma. But it isn't recommended to be taken internally due to the presence of dangerous, cancer-causing compounds.

However, it is widely applied externally in ointment form and is great for bruises, sprains, severe burns, dislocated bones, joint pain, acne, and other skin conditions.

Comfrey is purported to have bone and teeth building properties in children, as well as to be beneficial in treating many "female disorders." It was even believed way back when that comfrey could repair the hymen and thus "restore virginity." What would Madonna say to that?

It's a great idea to keep some comfrey along with arnica in your medicine cabinet if you prefer to use natural pain relieving remedies. Try this one from Burt's Bees called Dr. Burt's Res-Q Ointment for only $5.

Cilantro Kills Bacteria So You Don't Have To

FitSugar — Mon, 12 Feb 2007 16:00:00 -0800

Popular in Mexican and Thai food, the herb cilantro (also called Chinese parsley) contains a chemical known as dodecenal, which has been found to kill the Salmonella bacteria that causes food borne illness.

Dodecenal is present not only in the leaves of cilantro, but also in its seeds, which are more commonly known as coriander.

This info could lead to expanded use of dodecenal as a tasteless food additive to prevent food borne illness - perhaps as a protective coating for meats in processing plants, or even as a disinfectant to be used in cleaning and hand washing.

But don't rely on cilantro alone to safeguard your food: There's only a small amount of the potent antibacterial in a typical serving.

So while it's nice to know that this herb is doing its best to keep us healthy, it won't necessarily save your life. But it can save your salsa, because I tell you, nothing beats the flavor of fresh cilantro.

Epazote Curbs Your Flatulence

FitSugar — Tue, 23 Jan 2007 02:00:00 -0800

Epazote (pronounced Eh-pah-zo-tay) is an herb used for its strong licorice-like flavor, similar to that of anise, fennel, or tarragon, but it's much stronger in fragrance and flavor. It can also be compared to cilantro.

It is native to Central America, South America, and Mexico, and is also called Mexican Tea, Jesuit's Tea, Skunkweed, or Wormseed.

The plant is pretty amazing - It has been used in the treatment of malaria, asthma, and as an expectorant. Not only that, the oil from the plant can kill intestinal worms. And the first birth control pills were derived from research on epazote.

The great thing about epazote is that not only can it be used to add flavor to fish, corn, and beans, but it is known for its ability to prevent flatulence.

You can buy the dried herb chopped or as whole stems. Recipes will often call for a stem of epazote, which is roughly equal to a teaspoon of it dried.

Fit's Tips: You should be aware, however, that this pungent herb is poisonous in large quantities, but don't let that stop you from using a pinch or two.

Menstrual Cramps? Try Chinese Herbs

FitSugar — Thu, 18 Oct 2007 02:30:00 -0700

It is being reported that a new study suggests that Chinese herbs might be more effective in relieving menstrual cramps than drugs, acupuncture or heat compression. Not only did the research find that the herbs helped to relieve pain, but it was also found that they reduced the recurrence of the condition over three months.

The herbs said to work were Chinese angelica root (danggui), Szechuan lovage root (chuanxiong), red peony root (chishao), white peony root (baishao), Chinese motherwort (yimucao), fennel fruit (huixiang), nut-grass rhizome (xiangfu), liquorice root (gancao), and cinnamon bark (rougui). Interested? You can buy Chinese herbs online from HolisticChineseHerbs.com. I suggest meeting with an acupuncturist that has also studied Chinese herbs.

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Thyme Is On My Side: Health Benefits of a Common Herb

FitSugar — Mon, 08 Jan 2007 14:09:35 -0800

Did you know there are many ways to treat common cold symptoms just hanging out in your spice rack. Thyme is ready to tackle your cough.

Thyme, an amazing herb, has been used for centuries as a cough remedy, digestive aid and treatment for intestinal parasites. The active ingredient in this common herb is thymol which can be found in Listerine mouthwash because of its well-known antibacterial and antifungal properties, and Vicks VapoRub.

Suzanne Zick, a naturopathic physician, recommends drinking tea made from steeping thyme as a treatment for coughs since ingesting or inhaling thymol helps to loosen phlegm and relax the muscles in the respiratory tract. In fact in Germany, concoctions made with thyme are often prescribed for coughs, including those resulting from whooping cough, bronchitis and emphysema.

To make a tea, use two teaspoons of dried herb per cup of boiling water and steep for ten minutes. Add sage to the tea if you have a nagging cough. The Food and Drug Administration includes thyme on its list of herbs generally regarded as safe, but large doses may cause intestinal problems.

Herbs in a Tube - Don't Even Bother

FitSugar — Tue, 06 Mar 2007 07:30:00 -0800

Let me give you some friendly advice. When you're cooking with a recipe that calls for fresh oregano and you go to the store and all they have is oregano in a tube, just forget it. Skip the oregano.

I was at the store looking for the fresh herb for my grandma's famous lasagna and I found Gourmet Garden's tubes next to the space my oregano should have been. They were all out of the fresh stuff, so I thought I'd give the tube a try, thinking it must be better than using the dried herbs. I was sorely mistaken.

I should have known the moment I squeezed it out - yup SQUEEZED. There's something seriously wrong with that statement - nothing fresh about it. Yeah, maybe it tasted the same, but the texture was pretty much disgusting, and not at all like the real deal.

The ingredients listed on the back of the tube make me think that this is a product better suited for long sea voyages rather than my gram's famous lasagna.

See for yourself though. Look for these tubes in the produce section. They have 10 herbs and spices including Basil, Cilantro, Dill, Garlic, Lemon Grass, Ginger, and Parsley.

Lite'n It Up Feature: Sautéed Talapia With Lemon-Herb Glaze

FitSugar — Thu, 13 Dec 2007 03:30:00 -0800

I am always looking for new and healthy ways to cook fish. This is why I was thrilled to find user tshellyedwards's recipe for Sautéed Talapia with Lemon-Herb Glaze posted in the Lite'n It Up Recipe Group. It looks so yummy and would make a nice departure from all the traditional holiday meals we're all eating so much of these days.

To get the full recipe along with some great step-by-step photos of how to cook it, read more

Sautéed Talapia with Lemon-Herb Glaze from tshellyedwards

Sautéed Tilapia with Lemon-Herb Glaze
Serves 4
Recipe from: http://www.midwesthomemag.com

This healthy, flavorful, fast treatment makes just about any fish glorious, especially a mild-mannered one like tilapia. Serve with brown rice or whole-wheat pasta and a colorful salad or green vegetable. (And yes, you can eat the lemon slices-they’re not just a pretty garnish.)
*Note: I served the tilapia with zuccini squash and a hearty, 100% whole grain bread loaf.

Ingredients:
1 large lemon
2 tablespoons olive oil
4 tilapia fillets, about 1½ pounds
2 large garlic cloves, minced
½ cup reduced-sodium chicken or vegetable broth
2 tablespoons sliced Kalamata or other flavorful olives
1 tablespoon fresh oregano leaves, or 2 teaspoons dried

Directions:
Cut lemon in half. Squeeze juice from one half and reserve. Thinly slice remaining half.

Heat oil in a large nonstick skillet over medium-high heat. Add 2 fillets and cook, turning carefully, until browned on both sides and barely opaque in center, about 3 minutes. (*Note: I could fit fillets in my skillet at the same time)

Transfer to a warm plate and repeat with remaining fillets.

Return skillet to heat and add garlic. Cook, stirring, just until fragrant, about 30 seconds. Stir in lemon juice and slices, broth, olives, and oregano and cook until lemon slices are soft and sauce has thickened to a glaze, 3 to 5 minutes.

Return all the fillets to pan to coat with glaze and warm through. Serve immediately, topped with lemon slices.

And ta-da! You're done *Note: Don't mind my plastic plate - it was just the first thing I grabbed to put the dinner on!!

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Do you have your own healthy recipes? Be sure to share them in the Lite'n It Up Healthy Recipe Group.