Sage

Nutrient Fact File Sage Loula Natural

Nutrient Fact File; Sage

I am a Naturopath and Nutritional Therapist. I make recommendations to my clients based on their individual needs. If this information is useful to you please discuss your options with your trained health practitioner able to help you to make natural choices that are suitable for your individual needs. Take responsibility for your health and choices.

Sage is a herb native to the Mediterranean, an evergreen perennial shrub it also is traditionally grown in south eastern Europe. It is a common garden pot plant. Sage belongs to the Lamiaceae family along with other herbs, such as oregano, lavender, rosemary, thyme, and basil. The general scientific name is Salvia officinalis which is derived from the latin word to save or heal. There are many types of sage (red sage, clary sage and many others) Interestingly the word sage in the dictionary means;

noun

1. a profoundly wise person; a person famed for wisdom.

2.someone venerated for the possession of wisdom, judgment, and experience

adjective 

3. sager, sagest= wise, judicious, or prudent: sage advice.

To call someone ‘sage’ is to call them wise, full of wisdom and those known as ‘sage’ were also treated with an abundance of respect. 

sage leaves Loula Natural

It is quite easy to grow and likes sunny conditions. A popular garden pot plant for centuries with many health benefits. It has been used throughout the ages in chinese medicine, in Arabic foods and medicine (they considered it gave immortality) and in Greek and Roman times. Throughout its long history of use, it has been thought of as a powerful and protective herb. It was one of the ingredients of Four Thieves Vinegar – a mix of herbs which was made to prevent the plague. It is often hung in doorways as an protector (especially in Europe of protection from witchcraft!) or used in purification rituals my many cultures. Known as the “thinkers tea” Sage is one of those surprising “all over good health” foods. It is very distinguished and has an amazing aroma with a tactile appearance. Grey-green, soft leaves with visible fine hair-like growing on both sides. The leaves can grow to about 2.5 cm and looks very delicate but is strong and rich in nutrients with health promoting and disease preventing capabilities.  Sage leaves are used and they are normally harvested just before flowering for cooking with. Tough stems can be discarded before washing them and gently drying the leaves before using. The leaves can then be dried in the sun or in the dehydrator  then stored in an airtight container. You can also freeze chopped sage in a little water kefir or coconut oil In cooking sage is often paired with meat, vegetables, cheese and eggs. It is also traditionally used in stuffing for chicken along with parsley, rosemary and thyme. Pork with sage is another traditional known pairing. Used to both help digest foods it would also help to counteract any imbalances caused by bacteria or parasites in the meat. Since refrigeration is relatively new technology, sage along with other herbs would help as a natural preservative and could help to flavour and enhance stews and also vegetable dishes. 

Health benefits of sage herb are numerous, the following list are conditions that may have seen positive effects when adding sage to the diet. They are also the traditional ways that the herb has been used. The main components of sage, from a medicinal perspective, seem to be found in the oils in the herb which may be why a balanced ecosystem in the digestive system has been seen to help to release and absorb Sage’s nutritious offerings.

Sage has a long list of beneficial nutrients including Vitamin K; antioxidants like vitamin A, beta-carotene levels and vitamin C. Also B-complex of folic acid, thiamin, pyridoxine and riboflavin. Together with minerals like potassium, zinc, calcium, iron, manganese, copper, and magnesium, Sage is a nutrient powerhouse. Organic Compounds include α-thujone, and β-thujone, cineol, borneol, tannic acid, cornsole and cornsolic acid; fumaric, chlorogenic, caffeic and nicotinic acids; nicotinamide; flavones; flavone glycosides and oestrogenic substances. Most of these compounds have been seen to have some evidence of being anti-inflammatory, anti-allergic, anti-fungal and anti-septic properties. This study confirms its microbial balancing abilities by showing efficiency against Staph infections. Which makes sense for why this herb was traditionally used to protect against infection and preserve meats.

Menstrual cycle and Menopausal symptoms;

There are phytoestrogen substances in Sage which  may help to mimic estrogen, which may benefit menopausal women and other mensural imbalances. During menopause the ovaries diminish their release of oestrogen. Hot flushes is one of the symptoms of this. The adrenals take over the production of oestrogen and the adrenals and liver are often associated with heat. Phyto-oestrogens can help the body to recognise oestrogens in the body without the body actually absorbing them completely. Herbs with phytoestrogens require healthy digestive system bacteria levels to help access and utilize the hormones as mentioned above. Sage may be able to suppress perspiration and help the body cool down during a hot flush (see this study) Oestrogen may also affect the brain, causing changes in emotional well-being. Sage has been seen to help many to relieve some anxiety and depression symptoms associated with menopause or other menstrual cycle imbalances. Sage may also help others to deal with grief and depression by helping to lift mood and balance hormone levels. Check out this recipe for Lemon Sage Cordial

Lemon and sage cordial Loula Natural image1

Memory, concentration and moods enhancer

Sage has been traditionally used over the centuries to enhance concentration, attention span and has also been seen to quicken the senses and improve memory. Sage may play a role in the treatment methods for memory loss associated with the diseases like Alzheimer’s. “extracts possess anti-oxidant, estrogenic, and anti-inflammatory properties, and specifically inhibit butyryl- and acetyl-cholinesterase (both of these disrupt neurotransmitters message integrity- affecting memory- source)…whilst a chronic regime (of sage) has been shown to attenuate cognitive declines in sufferers from Alzheimer’s disease” (source) This means that Sage will not only support memory function (Studies showed clear improvement in cognitive recall), but also the integrity of message from the brain to the rest of the body. Enhancing messages to the rest of the body can have several advantages for many people. Especially in healing situations to help release anxiety and stress to the body. Other reports suggest that sage essential oil can help to relieve headaches and fatigue. Chinese Medicine has used Red Sage, Salvia miltiorrhiza, also known as Danshen or Chinese Sage in the treatment of cerebrovascular disease for over thousands of years.   Some of the compounds found are similar to the ones that have been used to produce AChE Inhibitors used in pharmacological medicines to treat Alzheimers. They have been seen to reduce plaques which form in the brain in Alzheimer’s disease.  Also allowing better blood circulation through the brain.

 Prevention of cardiovascular diseases.

 Three lobe sage(a specific type of Sage) contains called salvigenin. Research studies found that salvigenin may offer benefits in the prevention of cardiovascular diseases by relaxing the walls of blood vessels. Flexibility in veins and arteries is very important in heart health. Chinese Sage has also been used for centuries as a blood thinner to reduce blood clots and ‘invigorate the blood‘. Traditional Chinese medicine use it with other herbs to help improve circulation and reduce hardening of the arterial walls. Sage’s reported anti-inflammatory capabilities (source) may also help with cardiovascular health as almost all cases of heart health have inflammatory indicators (source and here).  Sage tea has also been reported to balance cholesterol levels by having a positive effect on HDL and LDL levels (source)

Skin Conditions

Sage’s  anti-inflammatory and antioxidant properties (vitamin A content) may also help us to understand how Sage and Sage oil can help in irritated skin conditions. Sage herb oil can be used used externally, rubbed on the skin, and has been seen to soothe painful ailments like muscle stiffness, rheumatism, and other nerve pains. Through Sage’s support of the digestive system, the excretory role of the skin is reduced and more nutrients are absorbed to help provide strong building blocks for the skin. Sage oil is often recommended as a hair rinse for dandruff, oily hair, or infections of the scalp. The herb reportedly restores color to gray or white hair (source).

Diabetes type 2

By helping to balance hormone levels (oestrogenic compounds) insulin is also affected in a positive way. A research team at the Research Institute of Medicinal Plants in Iran found that “Salvia officinalis leaf extract may have anti-hyperglycemic and lipid profile. This is beneficial for diabetes patients. Reduced cholesterol imbalance is connected to a reduction in type 2 diabetes symptoms. With improved blood circulation and reduced inflammation (as mentioned above) the body is going to work better in all areas. By helping to increase digestive ability and stimulating appetite it is reasonable to expect that the blood sugar levels and hormone levels of the body will be come more balanced, thus improving the lives of those with type 2 diabetes. 

sage leaves Loula Natural

Supports the digestive system

Rosmarinic acid is found in Sage and Rosemary. It may be readily absorbed from the GI tract especially when consumed with a healthy ecology in the body or with fermented products. Once inside the body, this oil has been seen to reduce inflammatory responses by altering the amounts of inflammatory messengers released by the immune system. This moderates the immune system and its response. The rosmarinic acid in sage may also function as an antioxidant. Together with the antioxidant capabilities, sage can help to give the digestive system space to heal and repair. Especially in any IBD (crohn’s or ulcerative colitis), IBS symptoms, leaky gut and other digestive sensitivity issues (intolerances, eczema, heartburn). Like most culinary herbs, sage is traditionally used as a digestive aid and appetite stimulant. You can use it to help reduce gas in the intestines and, as it may have antispasmodic herbal actions, it may also help to relieve abdominal cramps and bloating. The volatile oils in sage help to maintain balance in bacterial levels. The fibre in the leaves and stems can help feed bacteria, making the herb useful to encourage and create a balance mycobacterial environment to help our bodies to function normally.

Respiratory system;

The respiratory system is harmonised when the immune system is less sensitive. Sage’s assistance in anti inflammatory and anti oxidant actions, whilst balancing bacteria can greatly enhance and help to heal the respiratory system. It is often used to help asthma symptoms. Sage is astringent and so may help to dry up phlegm. With its bacterial balancing abilities you can gargle with the tea to help protect and treat coughs and tonsil or throat infections. It is also chewed to help balance the bacteria in the mouth to prevent tooth infections.

Safety precautions;

when breast feeding or when pregnant restrict sage intake (unless cooking with it). The properties have been reported to help dry up milk. It is often used after breastfeeding to restore hormone balance. The herb should not be used in pregnancy as chemical compounds like thujone in it may cause uterine stimulation resulting in miscarriage (hence clary sage is used during labour but not in pregnancy) When prescribed blood thinners, be aware sage (like garlic) has similar actions and will also thin the blood. It is also not recommended with epilepsy.   If any doubt contact your naturopath, herbal practitioner or aromatherapist. 

Further Reading;

http://foodfacts.mercola.com/sage.html http://www.nutrition-and-you.com/sage-herb.html http://www.medicalnewstoday.com/articles/266480.php http://health.howstuffworks.com/wellness/natural-medicine/herbal-remedies/sage-herbal-remedies.htm http://www.healthy.co.nz/ailment/2121-herbal-phytoestrogens-and-menopause.html http://www.susunweed.com/Article_Phytoestrogens.htm

Nutrient Fact File Sage Loula Natural Pin

Coconut

Nutrient Fact File coconut Loula Natural

Coconuts are one of my favourite foods on the planet. They contain all of the nutrients required to grow and develop new life. Plus they taste so delicious! Known as a functional food- the health properties far outweigh their nutritional constituents. Not surprising it is referred to as “The Tree of Life”, a little like eggs, I like to refer to them as one of nature’s perfect packages. 

Coconut oil,

coconut flour,

coconut milk,

coconut yoghurt,

coconut water (fresh) 

Coconut water and coconut milk Kefir,

coconut ice-cream and

desiccated coconut are always in stock in my house!!

Charcoal is made from the husk 

Palm oil is made from the leaves

I love to add coconut to everything; here’s why;

coconut

The coconut palm grows throughout the tropics. The coconut palm thrives on sandy soils and prefers areas with ample sunlight and rainfall. They also need a daily temperature of around 20 degrees celsius.  The benefits of the coconuts meat and water contents span all the different varieties of the fruit that they yield. Most cultures where they grow use the products from the coconut to heal most ailments, and have done so for generations. Since they are always in season and grow all year round, they are one of the most incredible natural medicines. They are also easy and cheap to buy. Once you know how, they are also easy to open.

Young meat is jelly like and really sweet and more mature meat is whiter, firmer and less sweet. The water creates the flesh in layers, so the more flesh you have in your coconut the less water and vice versa. The flesh and the water have an amazing mixture of beneficial saturated fats, electrolytes (minerals ), vitamins (A, B’s and E) and amino acids (protein). See the full list here. Plus both have an intricate and balanced bacterial environment. All of this combined gives the coconut its wide range of benefits and health giving properties. A full list of all the claims for coconuts is found here and Bruce Fife’s book Coconut Cures is excellent.

coconut cures

Coconut can be eaten and the water can be drunk during pregnancy. Both are  repudiated to nourish mother and baby and may help even help with a ‘quick delivery’. The oil when rubbed into the skin can help prevent and heal stretch marks. It can also be applied direct to nipples to soothe chafing and heal wounds whilst breastfeeding.

The oil is also a safe and effective sunscreen for children and adults alike. The fat acts as a barrier, the bacterial elements are protective and balancing and the other nutrients in the oil can help to repair any damage the sun might have on the skin cells

When dehydrated in the hot summer months coconut water can help. Containing all the necessary electrolytes it can help get you back to balance. Combined with the bacterial properties to be able to absorb those nutrients, coconut water can also help with some digestive ailments and is a great drink to use whilst working out. However the pasteurization process the packaged water goes through kills off the bacteria. This makes the drink no better than any other pasteurized juice. I only advocate fresh coconut water, or consumption of coconut water that has been fermented- like kefir.

Lychee, Coconut Water Kefir

Coconut water also contains antimicrobial properties. It may be better to think of the bacteria as balanced in the body, after consuming fresh coconut. Therefore it is also great when suffering from bacterial imbalance (runny tummy!). It also helps to rehydrate after vomiting or diarrhea. 

The sugar and nectar from the flowers are also full of necessary nutrients to process the sugar (improving blood sugar levels and create energy). See my post on refined sugar to understand how this is beneficial. The fat and protein aspect of coconuts can also help slow down the digestion of sugars and therefore can help to balance sugar levels. The body is looking for fats in the diet to trigger satiety (feeling full). Coconut in recipes can help you to feel fuller for longer whilst having nutrients to nourish, repair and satisfy. 1 tbs Coconut flour can be added to baked goods to raise their nutrient profile. The fibre in coconut also helps to feed our internal bacterial environment– which further strengthens our essential internal bacterial balance.

More and more people are beginning to understand how important the coconut is to stabilizing blood sugar, lowering cholesterol, balancing hormones and generally healing. Because of its amazing natural sugar, fatty acids, amino acids combined with all the other nutrients in perfect ratios it is even used in some countries to replace blood plasma in an emergency and after operations.

oil pulling with coconut oil Loula Natural

Coconuts have been seen to help a diverse range of conditions, mostly due to their Medium Chain fatty acids.  Coconuts packs an eye-opening amount of calories and so many grams of fat (90% saturated). However when people advise you to avoid the product for these reasons their advice is misguided. People who include coconut products daily in their diet actually show a greater weight loss than those who don’t, they also report better skin health, muscle tone, energy levels, hormone balance and better moods. Here is my post on how amazing fats are- try to re-educate yourself  about what are a healthy fats and which ones are unhealthy. Coconut oil also plays a huge role in changing your body shape.

The fatty acids contained in coconut have a positive effect on the body as they are easily absorbed, have anti-microbial properties, can boost metabolism , enhance thyroid activity, reduces pain and swelling, improve digestion, boost immune system and improve skin, hair teeth and nails. Is there anything a coconut can’t help? 

You can make your own coconut water, kefirmilk, creamyoghurt , butter and vinegar very easily. I also do oil pulling, use it in my body scrubs (here and here), amazing used directly on the skin from birth (the oil can be absorbed through the skin) I use it in many cosmetics including hair masks, after swimming and sunscreen

Here are my recipes that include coconut; (how to open a coconut)

Oil Pulling

Coconut Milk

Coconut Cream/ Yoghurt

Lychee Coconut water kefir

Coconut Ginger Cookies

Coconut Lemon Thumbprint Cookies

Mint chocolate chip coconut ice-cream

Choco-coco milkshake

Coco-berry milkshake

Bulletproof Smoothie

Choco-coco ice pudding

Sunshine shot

Almond and coconut flour kefir pancakes

Bounty bars

Homemade chocolate

Vanilla butter fudge

Chocolate fudge

Cinnamon salty sweet popcorn

Coconut- oil popcorn

Banoffee Toffee

Real food icing sugar

Spicy Chai tea Concentrate

Beetroot brownies

Chicken and coconut soup

Body Scrubs

The ultimate kefir body scrub/bath salts

Pineapple and Ginger kefir-kolada

Coconut and carrotseed oil natural sunscreen

Indeed all of my Kefir and Kombucha is made from coconut sugar as seen in Culture Your Life

Also all of my recipes contain either coconut oil, flour or sugar. I also use coconut aminos instead of soy sauce and sell Cocobono sugar and oil here in Hong Kong.

Nutrient Fact File coconut Loula Natural Pin

Culture Your Life

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Culture Your Life

Kefir and Kombucha For Every Day Nourishment

A Concise Manual for Kefir and Kombucha with over

45 Recipes

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Are you fed up with the following:

Suffer from IBS symptoms?

Have a gluten or dairy sensitivity?

Lack energy?

Showing signs of hormonal imbalance? (thyroid, adrenals or oestrogen dominance)?

Have central weight gain and blood sugar problems?

Keep getting coughs and cold that won’t go away?

Autoimmune issues (hypothyroid, type 2 diabetes, crohn’s, ulcerative colitis or skin conditions)?

Breastfeeding, Pregnant or looking to do both?

Any menstrual irregularities?

Then a book on fermenting may be just what you are looking for…

culture your life

Kefir and Kombucha have been widely research and the bacteria in fermented foods are fundamental for;

Improving digestive repair and health (especially when experiencing food intolerance and nutrient deficiencies.)

Boosting Immune system strength and regulation (especially in auto immune conditions like thyroid conditions, arthritis, eczema, crohns or type 2 diabetes)

Stimulating Hormonal balance (especially insulin in blood sugar imbalances and oestrogen dominant conditions like PCOS)

Correcting any bacterial, yeast or fungus imbalance and overgrowth (including Candida, Helicobachter Pylori or athletes foot

Increasing Energy production (really important that your cells have the mechanisms to use and create energy- especially in cancer prevention)

Allowing Nutrient bio-availability and absorption (bacteria helps the food’s nutrients become more available to your body and increases your body’s ability to actually absorb them for use.)

Enhancing breast milk and also helps balance the body during, pre and post-natal. Bacteria is essential for the baby’s digestive and immune system’s function.

Any condition can be improved with a little bacteria!

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Culture You Life has been written with you in mind; to help nourish your life on a daily basis. Whether you are already making and consuming Kefir and Kombucha and looking for inspiration or you are just getting started and looking for guidance. Together with instructions and information on the origins and benefits of Kefir and Kombucha there are over 45 Recipes that are clear, concise and use real ingredients.

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Designed to give you confidence and motivation to get started and on your journey to better health.

The benefits seen in your Digestive and Immune system when consuming fermented and cultured foods and drinks are well documented and the rituals have been passed on for centuries. This book endeavours to bring them into your kitchen. Safe for all ages (6months +) and packed full of recipes for drinks, foods, cosmetics and household cleaning products. It couldn’t be easier to bring some culture into your life.

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Kefir Front This book includes;

Information to understand how bacteria in fermented products can help the body

How to choose your ingredients

Confidence to get started

How to make Kefir from any milk (oat, nut, coconut and dairy), water kefir

Use second ferments to flavour them.

How to use tea (black, green and white) as well as non-caffeine alternatives (Roobios and Tulsi) to brew Kombucha.

Use the recipes to flavour with a second ferment. 

Over 45 Recipes include;  

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 Food; Baked goods, Kefir cheese, dips and dairy free ice-cream 

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Drinks;  Inspiring flavour combinations for second ferments, how to make smoothies and green drinks. Also tips on how turn Kefir and Kombucha into Cocktails.

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Cosmetics; Face masks, hair rinses, hand sanitisers, sun burn remedies and post swimming sprays  

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Natural Household Cleaners   such as fruit and vegetable wash, laundry liquid, toilet, sink and bath cleaner and many many more…..

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Here are some Reviews from people you may recognise;

‘Thisbook is fabulous and truly there is nothing out there like it” Lantau Mama

Culture your Life is great for the beginner and advanced real food cook.  Anyone interested in learning more about the benefits of cultured foods, cultured beverages, Kefir smoothies, and cultured desserts must read this book.  It contains very useful and important information about Probiotic health and how to include Probiotics in your everyday diet.  It is a kitchen necessity for anyone cooking real and healthy food. Green Boot Living

Cultured foods are one of the secret ingredients to vibrant health, and kefir and kombucha are two very easy, delicious traditional foods to help you wade into enjoying them. This volume will show you just about EVERYTHING you need to know about making, using and enjoying kefir and kombucha, even if you don’t eat dairy products. From history to dozens of recipes, Culture Your Life really knocks it out of the park!  Small Footprint Family

Culture Your Life brings almost forgotten tradition of fermentation back to everyday use in a quick and easy way. Recipes are easy to apply with minimal costs and efforts.  Mikko Revonniemi (CEO of Four Sigma Foods)

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