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Tea Time

12/31/2012

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Tea is the second most common beverage consumed worldwide after water.  Have you ever thought which tea you may want to drink—black, herbal, oolong, green or white?  Is tea good for you?  Should you have one with caffeine or is it best to have an herbal tea without caffeine?  How is one to choose the best tea to imbibe?

Tea leaves come from the camellia sinensis shrub.  This shrub is native to east and south Asia.  Usually leaves are picked only from the top 1-2” of mature plants.  Teas are classified by how they are processed.  There are six different types of tea—white, yellow, green, oolong, black and post-fermented tea.   This article will focus primarily on white, green and black teas.  Herbal teas, on the other hand, are made from the fruit or leaves of non-tea plants. Examples include chamomile, rooibos (some people call this red tea) and Echinacea.  Herbal teas are non-caffeinated. 

After tea leaves are picked, they are processed.  Each type of tea has a different processing procedure resulting in a unique level of important compounds.  Black tea leaves are dried and then oxidized.  Green tea leaves are dried but not allowed to oxidize.  Oolong are dried and partially oxidized and white tea leaves are neither dried nor oxidized.

All teas contain a type of phytochemical called catechins.  The catechins are antioxidants that have been studied for their ability to quench free radicals, which are believed to be responsible for many disease states.  White and green teas have the highest concentrations of catechins.  One particular catechin is called EGCG.  EGCG is the subject of many cancer studies for its potential ability to inhibit the growth of some types of cancers.  It has also been suggested that EGCG may play a role in preventing atherosclerosis, helping with weight loss, reducing the risk of neurological diseases and strokes, and improving cholesterol levels.  For more info on EGCG and nutritional support to supplement cancer protocols, click here to see my resources.  

Green tea seems to have profound effects throughout the body.  It has been found to play an important role in the immune system by increasing our disease-fighting white blood cell counts.  A study looking at green tea and heart health suggested that drinking 3 or more cups per day was linked with lowered risk of coronary heart disease.  Green tea may also improve our cognitive abilities as we age.   And finally, the catechins in green tea may protect our eyes from glaucoma and other eye diseases since they have been found to penetrate the cells of the eye and may reduce free radical formation. 

White tea is the least processed of all the teas.  The leaves are picked when they are mere buds.  They contain the highest concentration of polyphenols, a group containing catechins.  Studies have also shown that white tea has the ability to fight viral and bacterial infections.  It may also prevent plaque buildup due to the fluoride in white tea.  White and green tea leaves are particularly sensitive to excessive heat.  Thus, these teas are best steeped between 176-185 degrees.

Black tea, while it has fewer catechins, does have other health benefits.  Black tea may protect the lungs from exposure to cigarette smoke.  It may also help reduce the risk of stroke.  Black tea may prevent the oxidation of LDL cholesterol and improve heart function.  It has also been linked to better digestive health.  The tannins in black tea have been shown to fight viruses like the flu and hepatitis as well as reduce intestinal inflammation.  It should be steeped at 212 degrees since many of its active substances don’t develop at lower temperatures.

All these teas do contain caffeine but at different levels.  Typically black tea contains the most caffeine, between 40-60 mg for an 8 oz. cup.  This is approximately half the caffeine content of regular brewed coffee.  Both green and white teas contain caffeine as well, but at much lower levels; 15-30 mg for green tea and 6-25 mg for white tea. 

Since all teas (and regular coffee) contain caffeine, let’s explore some pros and cons of caffeine.  Caffeine is a stimulant that makes one feel alert and energetic.  Many people require their morning jolt to get their day going.  One of the ways caffeine affects the body is by activating the pleasure areas of the brain, which eventually is related to the “coffee or caffeine addiction” that some people experience.  Some athletes consume caffeine prior to aerobic activity to increase their endurance.  Caffeine also stimulates the adrenal glands resulting in the release of adrenaline.  Too much of this stimulation can cause adrenal exhaustion because the body constantly feels as if it is in a heightened state of stress.  The excess adrenal hormones released can eventually exhaust the body.  Cutting caffeine out of the diet too quickly may result in headaches and irritability.  Caffeine can be dehydrating since it acts as a diuretic and can cause fluid loss.  As its half-life is 6 hours, it remains in the body for a long time and can dramatically affect one’s sleep cycle.  In addition, caffeine may also increase the release of calcium from the bones and teeth, possibly contributing to osteoporosis, gout and/or kidney stones.  Watch your caffeine consumption as there are many other issues related to caffeine consumption.  For further information, click here to contact me. 

Remember that staying hydrated is extremely important.  Both water and tea have zero calories and are wonderful sources for hydration.  While each tea has benefits, I particularly like all that white and green teas do to support our health. 
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It's Good to be Green

12/11/2012

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We associate the color green with vitality and health.  There are probably no better foods to consume for overall wellness than dark, leafy greens.  Whether it is kale, spinach, Swiss chard, collard greens or yu choy, greens are all chockfull of wonderfully beneficial nutrients.  But what makes them so good for us that we should be having at least 5-7 servings/day?

First, the leafy greens are rich in dietary fiber.  Fiber, the component that helps our digestion, aids in weight loss and diabetes regulation by mitigating blood sugar surges.  The carbohydrates found in green leafy veggies are packaged in layers of fiber.  Because the body digests these fiber layers slowly, leafy greens have little impact on our blood glucose levels.  Fiber assists the body in lowering cholesterol levels and may stabilize blood pressure. 

In addition, these greens are high in vitamins, including C, K, E and some of the B vitamins.  They also contain important minerals such as iron, calcium, potassium and magnesium.  All of these vitamins and minerals support the body systems in various ways.  Another important component of leafy greens are phytonutrients, which comprise beta-carotene, lutein and zeaxanthin.  Lutein and zeaxanthin are both important in supporting the health of our eyes.  Phytonutrients are essential for the body; protecting our cells from damage by dangerous free radicals and may lessen the risk of cells mutating to cancer cells. 

Let’s focus on a few of the vitamins and minerals that are important in these leafy greens. 

Vitamin K: 

  • Regulates blood clotting.  Those on blood thinners need to ensure that their daily consumption of vitamin K-containing foods is consistent (talk to your personal doctor about this).

  • Helps in the formation of bone with calcium, vitamin D, and boron.  It may aid in protecting bones from osteoporosis.

  • May assist in preventing and possibly reducing atherosclerosis by reducing calcium levels in the arteries.

  • May help regulate inflammation resulting in protection from inflammatory diseases such as arthritis.

Vitamin C:

  • Assists the body in making collagen, a major component of cartilage, which allows smooth joint movement.

  • Helps to keep hair and skin more supple.

  • Works with vitamin E as an important antioxidant system in the body.

Calcium:

  • Provides strength to both teeth and bones, thus reducing the risk of osteoporosis.  In one study, the risk of hip fractures in middle-aged women was reduced by about 45% with 1 or more servings/day of green leafy veggies compared to fewer servings.

  • Helps in the conductance of nerve impulses and muscle functioning.

  • Assists in the regulation of blood pressure levels.

Magnesium:

  • Works with calcium for bone health and the prevention of osteoporosis.

  • Alkalinizes the blood (see below for more explanation).

  • Works to regulate the heart by lowering blood pressure.

  • Aids in muscle relaxation and our overall body relaxation.

  • Assists in many chemical reactions throughout the body.

While the green leafy vegetables are comprised of healthy forms of carbohydrates and have no fat, they also contain protein.  One cup of spinach, for example, has 5 grams of protein.  What a great way to incorporate a vegetarian form of protein into one’s diet!  For more detailed info on the health benefits of green leafy vegetables, click here to contact me.  

The pH of our blood is extremely important in our overall wellness.  The ideal pH of our blood is about 7.4, which is slightly alkaline.  Consuming foods that are more basic (alkaline) optimizes our body functions.  Just as our bodies prefer a temperature in the normal range (around 98.6 degrees), so too do our bodies’ pH need to be in the correct range.  When our blood becomes more acidic (below 7.4) usually due to poor diet and more acid-forming foods, the body tries to get back in balance and will pull alkaline minerals from our tissues leading to potential illness or disease.  Fortunately, nature provided us with green leafy vegetables that are wonderful, alkalinizing foods.  They provide the alkaline minerals that will counteract the excess acid foods.  These leafy vegetables are rich in chlorophyll, a blood cleanser.  Chlorophyll works by attaching to toxins and heavy metals in the blood and helps remove them from the body.  Chlorophyll has an added function of stimulating red blood cell formation resulting in more oxygen capacity of the blood.  As the body naturally becomes more acidic overnight, try incorporating green leafy veggies into your first meal of the day to get more in balance.  To learn more about having more alkaline foods in your diet, consult “The Body Ecology Diet” by Donna Gates or click here. 

For a delicious morning vegetable frittata, click here and enjoy!  And enjoy the wealth of dark, green leafy vegetables at this time of year.  Try substituting a different green leafy vegetable that you haven’t consumed, as it will contain a different complement of nutritional value.  Bon Appétit!

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