Stinging Nettle Infusion - Mineral Load

What are Stinging Nettles?

Stinging nettle (Urtica dioica) is an herb that has a long medicinal history. Stinging Nettle has fine hairs on the leaves and stems that contain very irritating (stinging) chemicals which are released when it comes in contact with the skin.  I remember hiking to the river as a young girl and getting stung by these powerful plants.  Although this plant has stinging hairs, according to the University of Maryland Medical Center, it has been used for hundreds of years to treat painful muscles and joints, eczema, arthritis, gout, and anemia. Today, many people use it to treat urinary problems during the early stages of an enlarged prostate.  It is also used for urinary tract infections, hay fever (allergic rhinitis), or in compresses or creams for treating joint pain, sprains and strains, tendonitis, and insect bites.

What are the benefits of stinging nettle?

A surprisingly nutrient dense herb, nettles provide an excellent source of calcium, magnesium, potassium, iron, chlorophyll, beta carotene, phosphorous, zinc, chromium, B vitamins, chlorophyll and other trace minerals including selenium, silicon and manganese. The high concentration of minerals supports the building of strong bones, muscles, teeth, nervous system; as well as hormones, kidney, adrenal and immune systems. The anecdotal testimonies of improved health and well-being from adding herbal infusions to a healing protocol or a healthy lifestyle, are numerous. 

How do I consume Stinging Nettle?

Many harvesters of stinging nettle consume nettle just like spinach and add the leaves into a stir fry. You will have to take caution (wear gloves) when harvesting and preparing them, but once cooked the ability to sting is gone and you have a delicious and nutrient dense powerhouse to add to your meal plan.  Stinging nettle is also available as dried leaf, freeze-dried leaf, extract, capsules, tablets, and as root tincture (a solution of the herb in alcohol), juice, or tea.  I prefer to consume this powerhouse weed, as some call it, by making an infusion.  An infusion is simply a process of soaking the leaves in filtered water.  

Here's how:

• Boil 1 quart of filtered water

• Place 1 ounce of dried organic stinging nettle in the bottom of a glass quart sized jar.  See below for where to purchase dried stinging nettle.

• Pour boiling water over the stinging nettle until the jar is full.  You can place a butter knife across the top of the jar to help diffuse the heat and avoid breaking the jar.

• Let steep for 4-8 hours. Some prefer to let it sit overnight.

• Strain the nettle from the infusion and enjoy.  

• Place your used nettles in your compost bin!

• I prefer to drink my nettle infusion cold so I store in the refrigerator immediately.  

• You can store the infusion for up to 72 hours, if refrigerated.  What you are unable to consume you can use to water your house plants.  They will love the minerals, too!

• I consume approximately 3-4 six ounce glasses per nettle infusions, per week.

Are there any considerations or precautions?

The use of herbs has been around for thousands of years and has been a time-honored approach to strengthening the body and fighting disease.  However, just like prescription medication and supplements, herbs can trigger side effects, and also may negatively interact with other herbs, supplements or medications.  You should always take herbs, supplements and medications with care and discuss your herb, supplement and medication routine with your health care provider. 

Resources:

Where to buy Stinging Nettle

Rose Mountain Herbs

Star West Organic Botanicals

Additional Reading on the benefits of Stinging Nettles

http://www.umm.edu/health/medical/altmed/herb/stinging-nettle

http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000275

Are you getting enough Potassium?

Potassium is one of the most abundant minerals in the body. This mineral has an extensive affect on the functioning of our cells, muscle contraction, nerves, energy metabolism, to name a few. Potassium is known as an electrolyte, and this helps to maintain a healthy balance of fluids in the body. This amazing mineral also helps regulate waste removal, and helps reduce blood pressure in hypertension lowering the risk of stroke.  

Signs of Potassium Deficiency

Potassium deficiency is not uncommon, but is under diagnosed. Potassium deficiency can lead to the following conditions: Excessive Thirst, Irregular Heartbeat, Insomnia, Fatigue, Depression, Dry Skin, Salt Retention, Muscle Weakness, Dizziness, Constipation, Arrhythmia's, Aches & Pains, Mental Illness,  Low Energy, Skin Disorders, Elevated Cholesterol.

Can I get to much Potassium?

Typically, if too much potassium is consumed, healthy kidneys will filter it out and it will be excreted in the urine, stool or sweat. If the kidneys are not as effective at filtering, the excess levels of potassium can accumulate in the body. This condition is known as "Hyperkalemia" Early symptoms of hyperkalemia are abdominal cramps, muscle weakness and more advanced symptoms may include the inhibition of muscle regulation, and in particular heart problems.

How Can I Get More Potassium?

The recommended daily allowance is 4700 milligrams. Most people in our culture are most likely getting about 1/4 to 1/2 of that amount per day.  The best way to get more Potassium is by increasing Potassium rich foods into your diet. I highly recommend adding many of these foods/beverages from the list below and tracking your milligrams to ensure you are getting enough.

Potassium Rich Foods - aim for 4700 Milligrams per day!

Coconut Water  500-700 milligrams per serving

Lima Beans 950 milligrams per cup cooked

Banana - 400 milligrams medium

Potatoes White -  900 milligrams per cup

Potatoes Sweet- 450 milligrams per cup

Nettle Infusions - 1000 milligrams per quart (see my blog post on how to make)

Avocado- 975 milligrams per large avocado

White Beans - 700 milligrams per cup

Organic Blackstrap Molasses- 730 per Tablespoon

Beet Greens- 1300 Milligrams per cup (cooked)

Sun Dried Tomatoes - 800 milligrams per cup

Acorn Squash - 850 milligrams per cup

Spinach Greens - 830 milligrams per cup

Swiss Chard - 1000 milligrams per cup

Wild Salmon - 775 milligrams per cup

Dried Apricots and other fruits - 600 milligrams per 1/2 cup

Yogurt- 380-500 milligrams per cup

Magnesium Therapy... Why this mineral is so crucial, how to restore it, and retain it.

The mighty mineral "magnesium" has been on the front line of my mineral arsenal for about 5 years now.  I think I have learned more about this mineral than any other mineral, and I have studied most of them, in depth.  

My search for better nutrition has lead me through many different paths and I love to examine and take apart every single rock, pebble and weed along those paths.  I have listed many magnesium research references below that have helped me along the way.  I encourage you to do your own research and take charge of your own health. 

Why is magnesium so important?  

If you belong to any social media groups you have probably seen countless postings/articles on the importance of magnesium. Magnesium plays a role in all metabolic systems, and is therefore a contributing factor to nearly all major health issues. Magnesium deficiency can be blamed for conditions from heart disease, diabetes, cancer, chronic fatigue syndrome, osteoporosis, to name a few.  A few signs of magnesium deficiency are calcification of arteries, high blood pressure, muscle cramps, hormone disruption, low energy...

Do you need to supplement Magnesium?  

According to statistics, you probably do.  Latest research indicates that at least 80% of western population is magnesium deficient. Considering how fast we burn through magnesium with our stressful lifestyles, prescription medications, and not so superb nutrition; it would make sense to add magnesium to your diet. My professional advice is to get tested to see how magnesium deficient you really are.  There are two types of testing that I recommend.  One is the Hair Tissue Mineral Analysis (HTMA) and the other is a Red Blood Cell Test (RBC).  See references below for more information on these testing options. 

I know I need magnesium.  How do I know which supplementation is best? 

My first recommendation is to plan your daily nutrition to include more magnesium rich foods. See my blog post on how to get more magnesium into your daily diet.  Magnesium rich foods usually come with the co-factors needed for your body to assimilate, if your digestion is in good working order.  Many experts believe that our soils have been depleted of many rich minerals so it is difficult to obtain Magnesium from our foods.

Secondly, I personally recommend beginning a transdermal magnesium routine, daily.  Our skin loves to absorb magnesium and this is a great way to supplement and to avoid the many interruptions of the digestive system.  Magnesium Oil is made from Magnesium Chloride which is a great source of magnesium for replenishing and restoring.  I personally make my own magnesium oil spray and will teach you how in a future blog post, or for those of you who prefer to purchase it, you can visit our Wise Oils Body Care store here on this site. We also have magnesium cream for those who like an additional boost.  I use the cream over the transdermal oil.  Many of our products have magnesium as an ingredient, we do that on purpose.  

Thirdly, I recommend taking magnesium chloride (great for transdermal absorption) baths two (2x) per week and an Epsom (Magnesium Sulfate) bath one time per week.  Magnesium bath recipe: 1 cup of magnesium chloride or 1 ounce of magnesium oil, 1/2 cup of baking soda, and 1/4 teaspoon of boron (borax).  The baking soda (sodium bicarbonate) and boron are co-factors that will aid in absorption. Water temperature should be hot as you can manage and try to stay in for at least 20 minutes.  Make sure you hydrate before and after these baths.  Coconut water (potassium) would be a great choice. Enjoy those baths! 

Lastly, if an oral supplementation is needed, I recommend magnesium malate SRT from Jigsaw. This supplement has the needed co-factors needed for optimal absorption and assimilation, and many of my clients have had great success with it.  Below is a list of various types of magnesium and their reported "best" uses according to the research of one of my Magnesium Research Mentors, Morley Robbins.

Good all around Mg: Malate, Glycinate, Chloride & Epsom Salts. 
Brain: most forms will cross the blood brain barrier, but Orotate is especially good for Multiple Sclerosis based on Hans Nieper, MD’s research
Heart: Malate, Taurate
Stomach: Milk of Magnesia is great for upset stomachs, and works far better than the popular ant-acids or Rx meds, most of whom have “Black Box” warnings re severe Magnesium loss… hmmmm.
Intestine: Citrate & Lactate have great affinity for the bowel, but you can get too much of a good thing…
Joints: again, general Mg works great, but MgCl oil & MgMSM are fantastic for spot issues, as well as overall Mg restoring…

Are there any considerations to beginning Magnesium Therapy?

I personally would not hesitate to increase my magnesium through magnesium rich foods and transdermal oils, but Magnesium is an electrolyte and it's important that we keep electrolytes in balance.  So many people embark on a singular magnesium protocol without consideration for the electrolyte sisters: calcium, potassium, sodium, phosphate and chloride.  These electrolytes work in unison and taking magnesium without paying attention to the other electrolytes can lead to other problems. I have known many to feel worse after supplementing with magnesium, given the fact that the abundance of magnesium can deplete potassium and sodium chloride.  Although calcium is an electrolyte, it is very ample in our western diets and I have found it rarely to be a problem when supplementing with Magnesium.  I do recommend paying special attention to potassium and some attention to sodium chloride, however.  Potassium deficiency, in my experience, can mimic magnesium deficiency with symptoms such as: nausea, muscle cramps, dizziness, fatigue, etc.  The simplest way to ensure that you are getting enough potassium is to shoot for the recommended daily allowance of 4700 milligrams per day!  Have you ever monitored your potassium intake?   4700 milligrams is not easy to get with our western diets and even with a healthy diet, it can be difficult.  See my blog post for ideas on how to get more potassium in your diet.  As for sodium and chloride, I would recommend adding ample amounts of healthy salts to your diets. Healthy salts such as celtic salt, sea salt and well-sourced himalayan salts.   Try to avoid the unhealthy table salts, if at all possible.

What is your magnesium therapy routine?

When I embarked on the magnesium protocol I was using magnesium transdermal spray for 4 months and when I was tested my levels,  my HTMA showed a great balance of magnesium to calcium; yet my RBC tested a little below optimum so I began supplementing with Jigsaw magnesium malate for about 6 months. I am now on a maintenance therapy of: eating plenty of magnesium rich foods (I make a point of it), using transdermal magnesium oil 1X per day (about 25 pumps), using magnesium cream before bed, taking two (2) magnesium chloride baths, with co-factors, per week.  With this protocol I have been able to maintain optimal levels.  If I have added stress in my life, I simply up the transdermal spray to 2x per day for a short period of time. To ensure that I am getting enough potassium and sodium, I track my daily potassium intake by milligrams, I am generous with healthy salts in my food and I include a pinch of healthy salt in 8 ounces of water, 1x per day.  I also use mineral drops in the family water jug to get additional minerals in my diet. 

Here's to Mighty Minerals!

Magnesium References:

http://www.gotmag.org    

http://drcarolyndean.com/magnesium_miracle/

HTMA testing: 

RBC Magnesium testing:  

Jigsaw Magnesium Malate Supplement

Why I promote liver for nutritional balancing...

Like so many experts, I believe that well sourced liver is one of the most nutrient-dense foods on the planet. 100 years ago liver was a staple in the American household.  I believe it's time to get back to our traditional ways of growing, preparing and eating foods. 

What are the benefits of eating liver?
Liver is one of the most concentrated sources of Vitamin A (Retinol)

Liver has an abundance of all the vitamin B's and in particular Vitamin B12 and Folate

Liver also contains: Vitamins D, E, K 

Liver contains micronutrients that are bio-available/usable: Iron, Copper & Zinc, Selenium, Phosphorus

Liver is an excellent source of the enzyme CoQ10

Liver Misconceptions

People commonly ask me if liver is toxic since their understanding is that the liver is a storage place for toxins.  It is true that one of the liver's roles is to act as a filter for toxins, but it certainly does not store them. The Liver's role is to break down harmful substances (toxins), excrete them into the bile or blood where they enter the intestine and hopefully leave the body in the feces. Typically, toxins that are not excreted via the feces are stores in fat cells or the central nervous system. 

Another misconception is that liver's concentrated levels of Vitamin A (retinol) can be harmful. I believe this to be untrue and unfounded. Liver is one of the very best sources of naturally - balanced Vitamin A (Retinol) and it's fat-soluble co-factors. Many believe that our modern diet has left people deficient in Vitamin A (retinol). Vitamin A from vegetables must be converted from Beta-Carotene to Retinol and the conversion ratio, according to experts, is not that great- as low as 8%.  The lack of Vitamin A retinol has been shown to contribute to weak immune systems and poor vision.  Recent hysteria and hype surrounding Vitamin A toxicity came from studies using high doses of "synthetic" Vitamin A and in concentrated doses.  These toxic concentrated forms of Vitamin A did not contain the naturally occurring fat soluble Vitamins D, E and K2 found in liver.  Isn't nature amazing?  Like the saying goes, "Just Eat Real Food"

How do I buy Liver?

Sourcing is key.  Make sure it is grass-fed/pasture raised liver that has been raised primarily on grass with lots of sunshine.  A great source to find well-sourced meats is through a website called eatwild.com.  You will find many sources in your area.  I encourage you to visit some of these places close to you, ask questions, and get to know your farmers and ranchers.  

How often and how much liver should I eat?

The Weston Price Foundation recommends eating 4 ounces of well-sourced liver once per week. This will give you a wonderful dose of all the many nutrients that naturally accompany this superfood. Of course, if you just can't stomach eating liver you can purchased a well-sourced desiccated liver supplement. 

How do I prepare Liver?

There are so many recipes on the internet.  Many prefer just to fry it up in a cast iron skillet with spices and others prefer to soak the raw liver in milk and fry it up with liver and onions.  Seems as if every culture has a different way of preparing liver, so I encourage you to explore some recipes and see what wets your palate.  My favorite way to eat liver is as a snack.  I fry mine in grass-fed Ghee, loaded with cayenne, cumin, celtic salt and pepper.  I cook it on both sides - well done- then I cut it into snack size pieces and divide into 2 ounce packages and freeze.  I then pull out a package twice a week and eat the liver as a snack.

If you are already eating liver or decide to embark and add this wonderful superfood to your nutrition plan, let me know how you like it, and what recipe is your favorite. 

Be blessed and well nourished!

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Easy Homemade Toothpaste

Commercial toothpastes are commonly full of all kinds of ingredients and harmful chemicals like fluoride and foaming agents that may be harmful to your health.  For this reason, I prefer to make toothpaste for my family.  It's not only healthier, but more economical.  

My results: My teeth are whiter, the sensitivity to hot and cold has disappeared, no tartar build up, and my gums no longer bleed!  I'm sold.

Ingredients:

Organic Coconut Oil- research shows that coconut oil is effective against cavity causing bacteria and maintains a natural lipid enzyme balance on the tongue. I prefer to purchase expeller-pressed organic coconut oil.  

Bob’s Red Mill Baking Soda- acts as an abrasive and helps whiten teeth.  It works! I like Bob's Red Mill because of it's finer texture.  Most baking soda's, without added ingredients, will work just fine.

Organic Peppermint Extract to flavor.  Some people prefer to use essential oils and that is a personal choice.  I 100% agree in the benefits of aromatherapy and use EO's daily, but I do not believe in ingesting them in any amount so I prefer to us organic extracts to flavor foods and homemade toothpaste.

Magnesium Chloride Oil- this is a newly added ingredient to our homemade toothpaste. Since magnesium is responsible for so many processes/systems in our body I decided to add easily absorbable magnesium chloride spray to our dental hygiene regime.  You can even make this toothpaste without the Mag Chloride and spray your toothbrush 1 or 2x per week and brush with mag as an added benefit. You can make your own with Magnesium Chloride Flakes and Distilled Water, or order online.  Here is my favorite: Magnesium Mist Oil

Instructions:

Mix all ingredients together and place in glass storage container. You can play around with the measurements to suit your taste and texture. 

Coconut Oil- about 1/2 cup (feel free to double the recipe, if need be)

Baking Soda- 1/2 cup

Organic Flavor extract- 1/8 tsp. or less

Magnesium Chloride Oil- 2 teaspoons.  

Brush teeth daily with generous amount.  My preferred method is a combination of oil pull/brush technique.  I wash my tooth brush in hot water and then scoop out a generous amount of homemade toothpaste and swish around in my mouth for as long as I can- about 10 minutes.  I then spit it out, rinse and scoop another generous amount onto my toothbrush and brush my teeth, gums, tongue and rinse.

Here's to a healthy mouth.

Black Strap Molasses- SUPERfood

This power punch superfood is a daily staple in my nutrition protocol. Mix it with a glass of raw, almond, or coconut milk for a treat, add it to your baked goods, or simply take it on a spoon. This superfood gives you a big bang for your buck.  A great whole food source of Magnesium, Calcium, Potassium, Iron and Vitamin B6, Manganese and more.  Blackstrap molasses has a low glycemic index resulting in a slower metabolization of glucose and carbohydrates and demanding less insulin production to stabilize blood sugar.  I love how our natural whole foods have just the perfect amounts of vitamins and minerals to metabolize and perform their respected functions in our wonderfully made bodies. Our creator knew exactly what He was doing.  Be Blessed.

Magnesium Rich Foods

Magnesium deficiency in humans can be mild or severe, and studies suggest it is more and more common. Reports published by the World Health Organization have estimated that three quarters of Americans do not meet the Recommended Daily Intake (RDI) of magnesium.

 Magnesium is responsible for hundred of processes within the body:

·       Magnesium regulates Calcium

·       Magnesium activates Vitamin D

·       Magnesium is essential for digestives enzymes.

·       Magnesium prevents Sudden Cardiac Death.

·       Magnesium prevents Depression.

·       Magnesium is essential for energy production.

·       Magnesium regulates the enzyme that makes cholesterol

·      Magnesium is essential for proper insulin levels

Common Causes of Magnesium Deficiency:

·       Low magnesium diet, processed foods and sodas

·       Soft water

·       Calcium supplements

·       Prescription and over the counter drugs

·       Exercise

·       Alcohol

·       Coffee

·       Illnesses

·       Digestive Distress

Eating Magnesium Rich Foods is the best way to increase your magnesium mineral status.

Foods High in Magnesium: 

·       Stabilized Rice bran, crude (781 mg)

·       Seaweed, agar, dried (770 mg)

·       Chives, freeze-dried (640 mg)

·       Spice, coriander leaf, dried (694 mg)

·       Seeds, pumpkin, dried (535 mg)

·       Cocoa, dry powder, unsweetened (499 mg)

·       Spices, basil, dried (422 mg)

·       Seeds, flaxseed (392 mg)

·       Spices, cumin seed (366 mg)

·       Nuts, brazilnuts, dried (376 mg)

·       Parsley, freeze-dried (372 mg)

·       Seeds, sesame meal (346 mg)

·       Seeds, sunflower seeds (325 mg)

·       Nut, almond butter (303 mg)

·       Nuts, cashew nuts, roasted (273 mg)

·       Bananas, dehydrated (108 mg)

·       Millet, puffed (106 mg)

·       Shallots, freeze-dried (104 mg)

·       Leeks, freeze-dried (156 mg)

·       Fish, salmon, raw (95 mg)

·       Onions, dehydrated flakes (92 mg)

·       Kale, scotch, raw (88 mg)

For those who need additional supplementation the following may be beneficial:

• Epson Salt Baths
• Magnesium Chloride Foot Baths
• Magnesium Chloride Transdermal Spray
• Magnesium Water
• Oral Supplementation