Purslane--A Common Weed

Many of us have been destroying this common weed that can benefit our health. Each year countless time and frustrations are spent on weeding our gardens with seemingly little effect. I know for me, at times, the weeds seem to overrun the vegetables I’m trying to grow. Therefore, I would like to suggest another alternative. Let's eat them instead!

I first learned about the bounty of weeds and their benefits from a book by Rachel Weaver called Backyard Pharmacy. Most of the weeds in her book grow in my area, if not, in my yard and woods. There are many weeds that we can eat that have substantial health benefits. One of those is Purslane. Purslane is a succulent that is found all over the world. This hardy plant requires less water and soil nutrient and grows well in sunny climates. This low-growing plant is a staple in many areas of the world. The more this weed is tilled and pulled, the more it will grow. Remember succulents grow from just a small piece of the plant that lands on the ground. If your tiller is chopping it into hundreds of pieces, you will get a hundred new plants! So why fight it? Just eat it.

The soft, succulent leaves of the purslane plant contain more omega-3 fatty acids than in some fish oils. If you are a vegetarian or don’t like the taste of fish, then here is a great alternative. This essential fat has been shown to improve brain function and help with anxiety and depression. Rather than supplementing with pills, pull off some purslane and add it to your smoothie, salad, or entree. The taste is not what you would expect; rather, it is quite pleasant. Both the leaf and the stem can be eaten. It’s a nice substitute for spinach and is likely growing in your yard.

When picking purslane, it’s important to know the source. Do not eat if it has been sprayed or if a dog visits the spot. Wash it well, then chop it and add to your favorite foods. I’ve added it to quiche, smoothies, and veggie patties. This morning I enjoyed it in an omelet with onions and mushrooms.

Here are some health benefits of Purslane

• Very low in calories and fats; but rich in dietary fiber, vitamins, and minerals.
• Fresh leaves contain more omega-3 fatty acids than any other leafy vegetable plant. Research shows that the consumption of foods rich in omega-3 fatty acids may reduce the risk of heart disease, stroke, and can help prevent the development of ADHD, autism, and other developmental differences in children.
• An excellent source of vitamin-C and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as minerals such as iron, magnesium, calcium potassium and manganese.

I invite you to experiment with Purslane in the near future. Start by adding it to your salads or smoothies. Pay attention and listen to what your body is telling you. What differences do you feel after consuming Purslane?

Health-bite: Try the health benefits of Purslane

Crowding Out

There was always such excitement for me on the first day of school!  It was a fresh year with new subjects, new teachers, and new friends.  I felt like this could be the best year ever!  That feeling lasted about a month until I got the results of my first test grade and then the newness was all over.  Similarly, the same feelings apply to a new year with goals, ideas, and dreams.  At first, it's game on!  Eating more salads, exercising three times a week, it's all going great. Then crash, I go out for dinner, feeling a bit too tired to exercise, and I just give up.  Sound familiar?

For many reasons, I don't like the word "diet." The word means restriction and that restriction is the reason most of us fail at diets.  Instead, I challenge you to use the word "lifestyle."  A new lifestyle is a process.  It's making small changes that can lead to better overall health.  Rather than using restrictive guidelines commonly associated with leading diet plans, adopting a new lifestyle is about adding in better choices while destructive choices are crowded out. 

What does that look like? Well, let's say you drink three sodas a day and eat out four times a week. Maybe drink more water and one less soda during the day, and/or eat at home one more time each week until sodas are cut back and the eating out is only on special occasions. These small changes begin to be weaved into a new lifestyle, which can create a healthier and happier you.

The biggest complaint is the cravings, usually from sugar.  When we completely stop all the bad habits, our body goes into withdrawal mode. Our brain goes crazy and all we can think about is food!  By adding in good things slowly, we crowd out the bad choices, therefore, creating less or no cravings. The key is to start slow and gradually build on the good choices. You will be amazed at how much better you feel even in a week's time. Pay attention to your body and live the life you have always wanted. Our bodies were designed to be healthy, it just needs to have the nutrients each day to stay that way.  

Health bite: crowd out the bad by adding in the good

My Sugar Addiction

I think I’ve been addicted to sugar all my life.  When I was little, I would sneak cookies from the cookie jar, and would frequently ask my dad to buy me a candy bar at the store check out.  When I was old enough, I started baking cookies, brownies, and cakes.  Not sure how all of this sugar stuff started, but I’ve been feeding my cravings for years.  There wasn’t a reason for me to stop the habit initially, even though I knew it wasn’t considered healthy.  For most of my life, I’ve been able to maintain my weight, did not have problems with my teeth, and have been healthy…according to my doctor.  It wasn’t until my spouse was diagnosed with cancer that I started looking into health, particularly, food.

The more I learned about systemic disease and cancer, I was convinced that sugar is a primary culprit in disease.  What I found frustrating is that my husband’s doctors did not really touch on foods to eat or avoid.  When I asked about sugars, one oncologist told me that cancer will feed on anything and that it’s not necessary to avoid sugars.  On the other hand, when a patient has a PET scan (an image to help diagnose cancer), the patient drinks sugar water prior to the scan.  Why? Because the sugar water goes directly to the cancer cells or tumor.  If cancer doesn’t consume sugar, why use sugar water?

So why stop consuming sugar?  Here a just a few reasons:

• Sugar has no nutritional value and is only adding empty calories, and empty calories mean you are hungry more often.
• Loose weight, because consuming empty calories and eating more often leads to weight gain.
• Have more energy, because instead of the highs and lows of the sugar rush, you will have sustained energy.

sugar2

According to the Web MD, between 2001-2004, Americans consumed an average of 22 teaspoons of sugar a day, amounting to a 355 calories.

It’s not easy.  So what’s the first step?  Decide you are going to cut out sugars.  You can decide how far you want to go.  Will you give up added simple sugars or will you give up starchy pastas and potatoes too?  You decide.  See now you feel is a few days.  First, though, set yourself up for success.  Remove temptation from your eyes and brain.  If you have cookies or soda in the house, get rid of it.  This may not be so easy, so be prepared.

1. Stock your pantry and refrigerator with alternatives to sugars.
2. Prepare snacks ahead of time:  celery and no-sugar added peanut butter, nuts like almonds or cashews, fruit like apples, grapes, etc. (you will enjoy fruit more once you give up the table sugars) and enjoy a fruit smoothie, hummus and veggies, and chips and salsa
3. Have meals ready to go when you get home from work or school.
4. Convince a friend or family member to do the challenge with you.
5. Keep a food journal so you can see your progress.  I like My Fitness Pal
6. Weigh yourself in the beginning of the challenge and then again in two weeks.

It’s exciting to see what progress is being made.  When you start to feel better, you'll want to continue.  Remember, moderation is key.  It's okay to have some sugar once in a while.  Just know that sugar is a treat NOT a food.

Health-bite: Feel better without sugar.