Have you bought a bunch of beetroot and thrown away the greens? Probably, most people do. It’s not an ingredient that many people would have the confidence to cook with, or even think to use it at all. But I’m here to tell you that Beet Greens are not just awesomely good for you, they also taste delicious!

When you next buy a bunch of beetroot, use the tops within the first couple of days of bringing it home, and the roots will keep for later in the week.

If you’re growing beetroots at home, you can keep taking the leaves from the plant as they grow, and they can be added to stirfrys, soups, or juices. If you’ve got a whole bunch, try this pasta recipe. It was so tasty I will definitely be making it again.

Why are beet greens so good for you?

They’re rich in nutrients, in particular magnesium, vitamin K, vitamin A, vitamin C, vitamin B2, manganese, potassium and iron. They have a lot of antioxidants in them, and they’re also an abundant source of nitrate, a nutrient which is converted to nitric oxide in the body, a chemical that helps to dilate blood vessels and lower blood pressure. Nitrate is best utilised when beets and beet leaves are consumed raw (such as in a juice) but there is still some absorption when cooked.

Smoked Trout and Beet Greens Pasta

Serves 2

Ingredients

• 1 small red onion
• 2 garlic cloves
• 1 bunch beetroot greens, thoroughly washed.
• 2 tbsp shaved Parmesan cheese
• 2 tbsp pine nuts
• 200g spaghetti (you could use wholegrain, spelt, rice or other varieties)
• 1 fillet of smoked trout, skin and bones removed
• 1 tbsp olive oil
• 1 vegetable stock cube

Vegetarian alternative – use sauteed mushrooms instead of the smoked trout.

Method

1. Separate the stems from the leaves on the beetroot greens.
2. Put a large pan of water on to boil. once it hits the boil, add the spaghetti. check it occasionally to see when it’s done.
3. Heat a large frying pan to medium heat, and add the pine nuts. (Don’t use oil at this point). Keep a close eye on these, shaking the pan or stirring every now and then. Once they get nicely browned, tip them out into a bowl and reserve these for later.
4. Meanwhile, finely dice the onion and garlic. Add the olive oil to the pan, then saute the onion and garlic until soft.
5. Dice the beet stems and add to the pan. Cook, stirring for 3 minutes, then crumble in the stock cube and add a splash of water.
6. Reserve the smallest beet leaves, and thinly slice the remaining larger leaves. Add all of these and stir, adding another good splash of water. Cook for another 5 minutes or until pasta is al dente.
7. Crumble in the smoked trout fillet then scoop the spaghetti out of the water and add to the pan. If a bit of pasta water comes with it that’s great (it makes the sauce silky). Mix well.
8. Crack over some black pepper and taste for seasoning. If its too salty add a small squeeze of lemon.
9. Serve into bowls then top with the pine nuts and Parmesan.

Do you cook with beet greens? Let me know your favourite way of using them in the comments below?

The post Smoked Trout and Beet Greens Pasta appeared first on Alison Mitchell Naturopath.

Calcium and Magnesium

Minerals rarely work in the body in isolation.  They are all in a convoluted relationship with one another, where if one mineral is low in the body it can cause another to become too high, or vice versa.  To be healthy (keep the body in a state of homeostasis)  we need to have these minerals in a certain ratio to one another.  Some examples of important mineral ratios include sodium:potassium, zinc:copper and calcium:magnesium.  If a person had good levels of zinc, but even higher levels of copper, that would typically present with a zinc deficiency.  One of the most well known minerals is sodium (salt), which is famous for elevating blood pressure.  There are some people that are very sensitive to a disruption in their sodium:potassium ratio, and having the slightest amount of sodium can send their blood pressure through the roof.

Calcium and magnesium ratio is most commonly recommended at a 2:1, however there is some evidence that suggests that supplementing with doses of 1500mg calcium per day does not disrupt magnesium concentrations.   However it is always important to take into consideration individual requirements, as there are many factors that affect the utilization and absorption of minerals such as digestive health, diet, stress and genetic makeup.  The type of mineral is important as well.  A well known form of calcium supplement, in the form of calcium carbonate is advertised as being the highest dose of calcium available.  This does not take into consideration our ability to absorb it or utilise it properly in the body.  Magnesium oxide is another commonly sold form, usually because it is the cheapest however this can cause digestive irritation (not something most people would want).  It is better to seek advice on the type of mineral that is best for you.

Calcium and Magnesium are important minerals for the body, and we have an increased need for these during pregnancy (particularly from the second trimester on).  Most pregnancy multivitamins don’t contain adequate levels of these minerals which are needed in fairly high doses (the multi would need to be the size of a golf ball) so additional supplementation may be necessary.

Calcium is an extremely important nutrient leading up to and during pregnancy. It is necessary for the development of bones and teeth in the foetus.  Approximately 30 to 40 g of calcium are transferred to the foetus throughout the pregnancy, the majority in the third trimester. It is important for the mother to have good stores of calcium before becoming pregnant so that the health of her own teeth, bones, nervous system and muscular function is not at risk.  Adequate maternal calcium levels can also help to maintain normal blood pressure during pregnancy.

Along with calcium and vitamin D, magnesium is essential for the development of healthy bones, teeth and nervous system, and for maintaining the health of these tissues in the mother.

Adequate magnesium will help prevent muscle cramps and keep blood pressure normal.  It also plays an important role in regulating normal blood sugar and insulin levels and nourishing the nervous system.

If you are pregnant or are looking at becoming pregnant, give us a call or send me an email and we can book you in for a consultation to discuss your nutritional needs.

The effects of Calcium supplementation during pregnancy

Pre-eclampsia and gestational hypertensive disorders are significant causes of maternal and foetal morbidity and mortality worldwide.  Many studies demonstrate a link between calcium intake and these hypertensive conditions during pregnancy. This review of 15 randomised controlled trials investigated the influence of calcium supplementation during pregnancy and the incidence, risk and severity of these hypertensive disorders and neonatal outcomes.

Results  showed:

The post Calcium during pregnancy and it’s relationship to magnesium appeared first on Alison Mitchell Naturopath.

Relief for Pregnancy-induced leg cramps

Leg cramps are a common complaint for pregnant women, however there is no current standard treatment.  Naturopaths and nutritionists often recommend a magnesium supplement for leg cramps, as magnesium is helpful for relaxing muscles and nerves.

A recent study proved the effectiveness of magnesium supplementation for leg cramps.

The 4 week study looked at 86 pregnant women between 14-34 weeks gestation  and analysed the use of oral magnesium supplementation on leg cramps.  80 women completed the study.

41 women were assigned to magnesium bisglycinate chelate (300 mg per day) and 39 women to placebo.

Details of leg cramps were recorded before beginning the treatment and the fourth week of study. Outcome measure was the reduction of cramp frequency after treatment and cramp intensity measured by 100-mm visual analogue scale.

50% reduction of cramp frequency was significantly higher in the magnesium group than the placebo group. Results included:

• The 50% reduction of cramp intensity was also significantly higher in the treatment group than in the placebo group.
• There were no significant differences between the two groups in terms of side effects such as nausea and diarrhoea.

These results demonstrated that oral magnesium supplement can improve the frequency and intensity of pregnancy-induced leg cramps. Therefore, oral magnesium may be a treatment option for women suffering from pregnancy-induced leg cramps.

Supakatisant C, Phupong V. Oral magnesium for relief in pregnancy-induced leg cramps: a randomised controlled trial. Matern Child Nutr. 2012 Aug 22. doi: 10.1111/j.1740-8709.2012.00440.x. [Epub ahead of print]

The post Leg cramps in pregnancy appeared first on Alison Mitchell Naturopath.

If you are healthy, your heart and blood vessels work together in a balanced manner to deliver blood to every tissue and organ in your body – keeping you alive and well.

Did you know?

• Your body has its very own pump system that involves around 100,000 kilometers of blood vessels.
• Your heart can beat over 100,000 times every day!
• Adults have an average of 4.7 to 5.0 litres of blood in their body.
• Normal, healthy blood pressure is around 120/80.
• The World Health Organisation has estimated that one in every eight deaths world-wide is linked to unhealthy blood pressure.

Blood pressure

Blood pressure is the force blood exerts on the inside walls of blood vessels as it travels through the body. Blood pressure is largely controlled by the size of the blood vessels: the wider the blood vessels, the lower the pressure. As blood vessel size reduces, the pressure increases. Imagine a garden hose; if the hose is a wide one, the pressure inside as the water rushes through will be less than if it was a much thinner hose. Unlike a garden hose, however, our blood vessels can change size to a certain extent. For example, if your blood vessels contract and become narrower then this will increase your blood pressure. Likewise, if there is a build up of cholesterol plaque or fatty deposits in your blood vessels, this will narrow the diameter of your blood vessels and increase your blood pressure. Continuous high blood pressure can damage your heart, kidney, eyes and blood vessels in the brain, so it is important to ensure that your blood pressure is maintained within healthy limits.

What can you do to avoid an unhealthy rise in blood pressure?

There are a number of things you can do to influence your blood pressure and keep it within normal, healthy limits. At this clinic we have many treatments that can address the underlying factors of unhealthy blood pressure. Here are some examples of what we have to offer that may help to keep your heart and circulatory system in top shape:

• Improving dietary choices. We can help you plan meals to assist your cardiovascular system.
• Stress – we have highly effective stress reduction programs.
• Fat loss programs such as Shake It
• Healthy blood glucose management.
• Cholesterol maintenance programs.

Can’t take the pressure?

To specifically help with blood pressure, you may benefit from a few key nutrients that are well researched for their effects on improving cardiovascular health:

Magnesium: Magnesium is necessary for the health of your muscles and nervous system. Did you know that your blood vessels are actually made up of tiny muscle cells? Magnesium helps these muscle cells relax – the more relaxed they are, the lower your blood pressure will be! The type of magnesium supplement you choose is very important, as some forms of magnesium may upset your digestive system. In this clinic we only use a high quality form of magnesium called magnesium diglycinate and magnesium orotate.  Magnesium diglycinate is form of magnesium that is very well absorbed, tolerated and gentle on the stomach.  Magnesium orotate is a form of magnesium that is well absorbed and is able to target the heart cells.

Taurine: Taurine is another nutrient that may be able to help you maintain healthy blood pressure. It works together with magnesium to support the health of the heart and cardiovascular system. It also seems to have a positive effect on the nervous system, and may be able to assist if your blood pressure goes up when you are stressed.

Fish oil: Essential fatty acids from fish oil can help to improve circulation and may assist in maintaining healthy cholesterol levels.  You can get the therapeutic benefits of fish oils by taking a medical strength fish oil supplement that contains high levels (around 50%) of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). It is also important to ensure your fish oil supplement is free from heavy metals and other contaminants so that you get all the benefits without the worry.

Folate, B12, B6: The combination of these nutrients help to prevent your body producing high levels of a substance called homocysteine. A build up of homocysteine has been linked to an increased risk of cardiovascular disease.

Coenzyme Q10: (CoQ10) is required for cellular energy production in cardiac muscle and provides nutritional support for healthy heart muscle function.   CoQ10 may assist in reducing LDL cholesterol oxidation.

Alpha lipoic acid:  Alpha lipoic acid demonstrates unique lipophilic and hydrophilic antioxidant activity and extends the functional capacities of other antioxidants including vitamins C and E, glutathione and CoQ10.  Alpha lipoic acid is involved in the metabolism of nitric oxide in vascular endothelial cells and is required for cellular energy production.

Before you boil over….

Our clinic provides a range of personalised options and lifestyle programs designed to keep your cardiovascular system as healthy as possible. If you are concerned with the health of your cardiovascular system, then come in and see us to discuss the range of options available to help you take the pressure off.

Call now to make an appointment

The post Hearty Facts appeared first on Alison Mitchell Naturopath.