Tag Archive for: health coach

Kombucha Yes or No

Kombucha, yes or no?  This friends, is a subject of increasing debate. In many cultures Kombucha is known as the “Immortal Health Elixir”   Those who drink the proverbial kool-aid believe that kombucha is a precious drink filled with incredible health benefits.

A little History

The exact origination of kombucha, how or where, is unknown. The drink was consumed in east Russia at least as early as 1900, and from there entered Europe. In 1913, kombucha was first mentioned in German literature. At least as early as the mid-1990s it became popular in the US.

What is it?

Let’s begin with the basics. Kombucha is a fermented beverage of black tea and sugar (from various sources including cane sugar, fruit or honey) that’s used as a functional food. It contains a colony of bacteria and yeast that are responsible for initiating the fermentation process once combined with sugar. After being fermented, kombucha becomes carbonated and contains vinegar, b-vitamins, enzymes, probiotics and a high concentration of acid (acetic, gluconic and lactic), which some health experts believe are tied with the following effects:

  • Improved Digestion
  • Weight Loss
  • Increased Energy
  • Cleansing and Detoxification
  • Immune Support
  • Reduced Joint Pain
  • Cancer Prevention

The sugar-tea solution is fermented by bacteria and yeast commonly known as a “SCOBY” (symbiotic colony of bacteria and yeast). Although it’s usually made with black tea, kombucha can also be made with green tea too.

More good news: Beneficial Probiotics in Kombucha

An article published in the journal Food Microbiology established that the following probiotics make up this health elixir:

  • Gluconacetobacter (>85 percent in most samples)
  • Acetobacter (<2 percent)
  • Lactobacillus (up to 30 percent in some samples)
  • Zygosaccharomyces (>95 percent)

Ultimately, this cocktail of good bacteria interacts together in a unique way to produce some unbelievable health benefits for those who drink it.

Adverse Effects:  Yep there some serious potential downsides.  I find this accurate in all areas of life-Anything in excess is not good for you. Read more here.

Potential contamination -With all the best intentions I would guess, some folks have missed a beat when doing making their own home brewed kombucha at home, meaning they contaminated their home brew by not properly sterilizing or over fermenting , thereby poisoning themselves when they drank it.  Golden rule- Even with Kombucha, it is smells off, toss it out. Its not worth the risk.

If your love for Sugar is akin to a crack habit, kombucha may not be the drink for you.  If you know you need at least a 6 step program for your Sugar habit, it would behoove you to skip the kombucha!  As mentioned before, anything is excess is not good for you. Kombucha would only add to the candida that could already be having a hell of a dance party in your belly.

Health risks

Due to its microbial sourcing and possible non-sterile packaging, kombucha is not recommended in people with poor immune function, in women who are pregnant or nursing, or in children under 4 years old.

The Bottom Line

After a lot of research and my own experience, the best I can say about kombucha is that it probably won’t kill you and it may work well for you. Personally, I haven’t had any issues with it and it is one of my remedies if I am having consistent digestion issues, or if I’ve been on the rare antibiotic. I will say that apple cider vinegar along with a good probiotic work even better for me. There are no medically documented health benefits, from what I could confirm that prove kombucha to be savior it is sometimes made out to be.  Therefore, unless you really like the taste, there’s no clear reason to consume it. If it works for you, you are in good health and have no red health flags then this may be great for you. It bears repeating that health decisions should be based on an evaluation of the risks and benefits. In the case of kombucha, the benefits, other than the subjective, are unsubstantiated. The risks are real, but also it appears very rare.

As for me, I’ll stick with my own favorite fermentations:  wheat beer, sauerkraut, yogurt, chocolate (oh yes it is fermented) and cheese. This along with an occasional bottle of a high quality kombucha and I’ll pass on the homebrewed for sure.

Reports of adverse effects related to kombucha consumption are rare. It is unclear whether this is because adverse effects are rare, or just underreported. The American Cancer Society says that “Serious side effects and occasional deaths have been associated with drinking Kombucha tea

My faves

Health-Ade Kombucha 

Kevita Master Brew

Inner-eco

Jarro-Dophilus  

 

Resources You Might Enjoy

COOKED by Michael Pollan – A great read that I reference frequently

Prefer to watch? You can view COOKED here

How To Make Sauerkraut

Functional Foods

Microbial Foods.org on The effects of red pepper seasoning on Kimchi

Microbial Foods.org on Diversity of Kombucha

The Risks with Kombucha

 

I hope you will take a few moments to dive deeper into the practice of eating fermented foods for good health.

to your health, Signature

 

DISCLAIMER–As a food and fitness blogger, I often receive free samples to review but I am never paid for my opinions. The views expressed here are based solely on personal experience with the products and my interactions with the company’s staff. Your experiences and sentiments may differ from my own

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Oatmeal Almond Protein Smoothie

 

Oatmeal Almond Protein Smoothie

Oatmeal Almond Protein Smoothie

Yield: 1 serving

Ingredients

  • 5 ice cubes
  • Up to 8-10 ounces unsweetened almond milk or cold filtered water
  • 
½ cup quick cook oatmeal (Bobs Redmill is a good brand)
  • 2 scoops Arbonne or other high quality protein powder (chocolate or vanilla)
  • 5-8 oz fresh spinach stems and all
  • 1/2 cup blueberries, frozen
  • 2 Tablespoons Cacao powder
  • Handful parsley
  • 1/2 small banana (optional)

Instructions

  1. Begin by placing ice & almond milk or water, oatmeal and protein powder in a high powered blender. (I recommend Vita-mix 5200)
  2. Blend 30 secs.
  3. Add all remaining ingredients and blend on high until smooth.
Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 918Total Fat: 35gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 27gCholesterol: 5mgSodium: 1018mgCarbohydrates: 101gFiber: 42gSugar: 21gProtein: 77g

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© Carol Takakura
Cuisine: Healthy / Category: Beverages; Breakfast

 

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Why Eat Canned Tuna?

Why Eat Canned Tuna

Why Eat Canned Tuna

Why Eat Canned Tuna:
As a food and fitness blogger, I spend a whole lot of time researching, testing, tasting (my favorite part) and creating recipes from foods passed my way from various companies. Although I have had great success in the types of companies that approach me, I cannot always recommend their products for various reasons. From safety to ethical practices, when it comes to food, there really are so many areas for me to consider. Such is the case with canned tuna. Over the years canned tuna has gotten a bad rap for many reasons.
When I met the crew from Safe Catch Tuna and received samples to play around with, I dug deep into the health and safety factors surrounding canned tuna has well as this particular company’s background. You can read more about Safe Catch here and try recipes I created with their wild caught albacore and skipjack tuna. In the meantime-good news-Canned tuna has a place in your pantry and on your table once again.

The Good Stuff
Research suggests that consuming canned tuna may provide a wide range of health benefits, from improving blood vessel function to boosting weight loss. Besides containing high-quality protein, selenium and potassium, canned tuna also possesses omega-3 fatty acids and B vitamins.

Cardiovascular Function
Canned tuna is a rich source of omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These are healthy unsaturated fats that might improve blood vessel function, lower blood pressure and reduce the risk of cardiovascular disease. Healthy men and women were randomly assigned to eat a meal rich in omega-3 fatty acids or a control meal. Scientists reported in the March 2010 issue of the journal “Clinical Nutrition,” that subjects fed the omega-3-rich meal experienced less stiffness in their arteries compared to subjects fed the control meal.

Lean Protein
Canned tuna serves as an excellent source of lean protein. Each 6-ounce portion contains 33 grams of protein, but less than 2 grams of fat. Your body needs protein for cell growth, a healthy immune system and uses protein to maintain your muscle tissue, and the Harvard School of Public Health mentions fish, including tuna, as a healthy protein option.
No doubt about it, tuna and salmon are super foods. Not only are they great source of lean protein and packed to the gills with B vitamins, they also taste great and can be made into dozens of dishes. What has nutritionists and scientists really excited about tuna and salmon is the omega-3 fatty acids they contain. Omega-3s have lately been associated with all kinds of health benefits from warding off depression and cognitive decline to reducing inflammation and the risk of heart disease. The evidence is so good that the American Heart Association recommends we eat fish rich in omega-3 fatty acids — like tuna and salmon — twice a week.

Omega-3 Fatty Acids
The small amount of fat present in canned light tuna is mostly the healthy unsaturated kind, including omega-3 fatty acids. Omega-3 fatty acids support a healthy brain and promote proper growth and development. These essential fatty acids reduce inflammation in your body, which can reduce your risk of heart disease, cancer and arthritis. Omega-3 fatty acids have been linked to lowering high cholesterol and high blood pressure, and they aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder, according to the University of Maryland Medical Center.

Niacin
A 3-ounce serving of canned light tuna contains 11.3 milligrams of niacin toward the 14 milligrams women need each day and the 16 milligrams that men need. Niacin is a B-vitamin that helps keep your digestive system, skin and nerves healthy. Niacin supplements might help reduce harmful cholesterol levels and increase beneficial cholesterol as well, according to the website MedlinePlus. A niacin deficiency can cause skin disorders and mental problems.

Vitamin B12
You need 2.4 micrograms of vitamin B12 each day, and a 3-ounce serving of canned light tuna supplies 2.5 micrograms. Vitamin B12 supports the normal function of your brain and also aids in the formation of red blood cells. You also need vitamin B12 for DNA production and to help your body to turn the food you eat into usable energy.

Tuna Nutrition Sources:
http://www.livestrong.com/article/376793-is-canned-tuna-good-for-you/
http://www.healthyeating.org/Healthy-Eating/All-Star
http://healthyeating.sfgate.com/canned-tuna
http://www.hsph.harvard.edu/nutritionsource/protein-questions/
https://safecatch.com/making-pure-tuna/

Learn more-Safe Catch Tuna

Disclaimer– I received free samples from Safe Catch to review and provide you with my honest opinion on the products. I am not paid to do so. These are my opinions based on my experience with the products themselves and my interactions with the staff of the company. The opinions in my posts are my own, authentic views. Your experiences and sentiments may vary from my own. Thank you for taking the time to read my post/s. Kind regards, Carol Takakura

Carol TakakuraAbout Carol
Everything about My Sage Gourmet is intended to nurture and support you to thrive in every sense of the word. From the Kitchen Coaching, and my artisan kitchen blends to Nutrition Consulting, and the Tone and Sculpt Yoga and weight loss programs, My Sage Gourmet is here to support you!

Carol is a Certified Nutrition Coach, Food and Fitness Blogger, Well Kitchen Coach, Cooking Instructor & Yoga Instructor. She partners with clients in reaching their wellness goals both in and out of the kitchen. Grill, Bake, and Sauté, using Carol’s line of Herbed Salts. From her garden to your table, you will taste the quality in every beautifully organic bite! learn more

Visit me at My Sage Gourmet, where Wellness is Always in Season!
Carol Takakura, CHHC, E-RYT, AADP
Food and Fitness Blogger, Nutrition Consultant, Chef
Blog, recipes, great food tips, fitness, giveaways, reviews and more
818.312.3125
Photographs courtesy of Jttphotography

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America, it’s Time to Fall Back in Love with Canned Tuna

Safe Catch Tuna review

America, it’s Time to Fall Back in Love with Canned Tuna

Last fall I read a distressing article, entitled “How America fell Out of love with canned tuna”. The article had a lot of not so great things to say about the canned tuna. At the time I thought it was another reason to not “have to” eat canned tuna again. I am happy to report, that it is officially Time to Fall Back in Love with Canned Tuna!
Thanks to a company called Safe Catch, we can once again delve into the canned tuna arena knowing we will find tasty,safe,healthy goodness in every bite.

I grew up eating tuna fish sandwiches. My mom managed our family kitchen within a budget that had to stretch over 5 kids, all of which were athletes. I am still in awe of that, quite an accomplishment indeed. Tuna sandwiches were one of our three weekly sandwich choices. Mom also used canned tuna for a lot of dishes from tuna noodle casserole to tuna burgers. I truly Love my Mama, but let’s just say she killed my appetite for tuna when the casserole and burger came into the picture-absolutely terrible (sorry Mom). In fact, to this day I rarely eat tuna.

By the time I get through putting gobs of mayo and sweet relish into the Tuna to cover the taste, there remains little health benefit to it. I might as well be eating a bag of potato chips and a hunk of a hostess ding dong. For me,that all changed when I covered the NPEW show this year. As I walked through the exhibit halls, I was bombarded with an array of tasty samples every which way I went. It is a yummy culinary overload like you can not imagine. So, when I was offered a sample of canned tuna on a cracker, I was happy to say no thank you, I don’t do tuna- (again, sorry Mom, no offense meant). What came next was a very pleasant surprise. My event companion slash amazing photographer slash hubby, tasted Safe Catch Tuna and said “you really should try this”. Reluctantly I did and well, Hot Dang!- Safe Catch delighted me with its delectable deliciousness!

Recently I received a complimentary box of Safe Catch Wild Albacore Tuna for me to play around with in my test kitchen. I opened my first can and was greeted with beautifully chunky, pristine albacore tuna. I took a tiny taste on the end of my fork and it tasted incredible-all by itself-this was going to be fun! Since then I have been making all sorts of recipe that I think you will truly enjoy and I’ve shared them below; however I highly encourage you to try this tuna by itself first. You would be missing out on an absolutely yummy experience if you didn’t!

A little About Safe Catch:
Safe Catch is the only brand that tests every single tuna individually for mercury levels.
There are no fillers or additives, just pure delicious responsibly, wild caught tuna in every can.
You can learn more and order yours at Safe Catch Tuna. Just click here

Recipe Links

Why Eat Tuna:
Research suggests that consuming canned tuna may provide a wide range of health benefits, from improving blood vessel function to boosting weight loss. Besides containing high-quality protein, selenium and potassium, canned tuna also possesses omega-3 fatty acids and B vitamins. Learn more here

Disclaimer– I received free samples to review and provide you with my honest opinion on the products. I am not paid to do so. These are my opinions based on my experience with the products themselves and my interactions with the staff of the company. The opinions in my posts are my own, authentic views. Your experiences and sentiments may vary from my own. Thank you for taking the time to read my post/s. Kind regards, Carol Takakura

Photographs courtesy of Jttphotography

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Delicious meets Function at Sweet Earth Natural Foods

Sweet Earth Natural Foods

Sweet Earth Natural Foods

I Love to eat! I mean I Love to eat! My favorite meal of the day is breakfast, hands down. When I take the time to sit down and fully enjoy a good breakfast, I know I have started my day off well-nourished in both body and mind. A healthy breakfast kicks my brain into high gear, propelling me through the ever-changing landscape that is my day. The problem I seem to have with breakfast on a day when I am super busy, is resisting the urge to plow through one more project before I stop to eat-Not good! When I do that, I can expect the same result each and every time- I am starving by the time I eat and I am grabbing at anything within reach-not exactly the best plan for my productivity or my well-being.

Lighten Up Functional Breakfast BurritoThank goodness I have found a deliciously do-able solution in Sweet Earth Natural Foods. Not only are their Functional Breakfast Burritos a scrumptious solution for my demanding schedule, but they help me keep my promise to myself to eat well and nurture my body. I met the crew from Sweet Earth at the Natural Products Expo this year. Lucky me, they recently sent me a package of four of their off the charts delicious “Functional Breakfast Burritos”. Those of you who know me, know that I am all about eating as close to the earth as possible whenever possible. If you come to my house looking for frozen foods, good luck, not much to choose from. That being said, from here on out you would find a tasty selection of Sweet Earth’s functional breakfast burritos, if you can beat me to them that is. The flavor combinations in all four flavors I tried, including, Protein Lovers, Get Cultured!, Get Focused! And Lighten Up!, Functional Breakfast Burritos were unlike anything I have ever tried. Each one is completely unique, powerfully healthy and equally enjoyable. It will be tough to choose one, my suggestion just buy a bunch at a time. My very top favorites are the Protein Lover and the Power Burritos. In fact, I am eating a protein lovers right now :>).

Everything about Sweet Earth Natural Foods calls to my beliefs including eating a bounty of greens, plentiful plant based proteins, grains and of course healthy fresh herbs and spices. For those of you who thrive on a plant based diet or wish to incorporate more deliciousness into your lifestyle, you will find a most supportive partner in this company. As they say at Sweet Earth Natural Foods, “We use enlightened food traditions and farm friendly ingredients to hand craft delicious and nutritious foods” I could not agree more! Whole Foods is carrying a few types now and more are on the way. Use the store locator on Sweet Earth’s site to find a store near you. Protein Lover's Functional Breakfast Burrito Keep an eye out on my FB page for a Giveaway very soon! You could win a Sweet Earth Swag Bag with samples of Functional Breakfast Burritos!

To your health and wellness, Carol Takakura

Visit me at My Sage Gourmet, where Wellness is Always in Season!
Carol Takakura
CHHC, E-RYT, AADP
Food and Fitness Blogger

Check out my latest blog post for Yummy recipes, great food tips and more
818.312.3125

About Carol
Everything about My Sage Gourmet is intended to nurture and support you to thrive in every sense of the word. From the Kitchen Coaching, and my artisan kitchen blends to Nutrition Consulting, and the Tone and Sculpt Yoga and weight loss programs, My Sage Gourmet is here to support you!

I am a Certified Nutrition Coach, Food and Fitness Blogger, Well Kitchen Coach, Cooking Instructor & Yoga Instructor. I partner with clients in reaching their wellness goals both in and out of the kitchen. I have developed a kitchen line of Herbed Salts that is from my garden to your table. Each of my five varieties is grown, picked, hand blended and made to order in small batches to guarantee the freshest, best tasting blends! You will taste the quality in every beautifully organic bite!

I provide wellness lectures, cooking demos and hands on cooking classes. I test products, create recipes around product lines I believe you will enjoy both in print and via u-tube video.
I am known for my Kitchen Coaching, where I provide in-home classes to clean up and re- stock pantries to create do-able, quick and healthy options for everyday use and special occasions.

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