Natural Factors’ 1,000+ acres of of certified organic farmland in British Columbia exemplifies true sustainable farming. Jan, you have been involved with Factors Farms® since the very beginning. Can you tell us about the practices and conditions that distinguish Factors Farms® from other organic farms?
A:The farm is situated in the alluvial valley between two lakes, and is fully isolated from any industrial, environmental, or agricultural pollution areas.
THE SOIL: Factors Farms® have truly unique soil built up over millennia. Each year as it has for generations, the alluvial valley floods, depositing a tremendous amount of organic matter. The resulting alluvial soil is extremely fertile. The topsoil is over seven feet deep in places and has unique lime stratification. The soil is continuously monitored, and the cultivated fields are periodically rested by the crop rotation. During the rest year(s), the fields are seeded with a mix of legumes, barley, herbs, and naturally occurring windfall seeds. This cover crop helps aerate the soil, increase organic content, replenish nitrogen, and prevent wind erosion. This also encourages the establishment of the beneficial insect populations that provide natural pest control. The crop rotation alleviates disease problems and reinvigorates the soil. All the spent biomass from our farm operations is composted and later reintroduced to the soil.
THE WATER: As rainwater passes through the slightly acidic soil and limestone layer, it becomes more alkaline. The unique geology of the area creates an underground river that flows beneath the farms to create many artesian springs that feed a man-made lake. The water from this lake is free of pollution and “weed seeds,” making it ideal for irrigation.
THE MICROCLIMATE: The location of Factors Farms® is ideal for herb and vegetable cultivation. Because of its elevation, the farm has a microclimate with warm days and cool nights in the summer; and months of deep snow cover in the winter.
CULTIVATION PRINCIPLES: Harmony with the natural world guides all cultivation practices. Compatible species of plants, animals, and insects coexist on the farms, each bringing a unique set of functions. For example, the ponds on the farm encourage frogs to breed. These frogs provide fantastic “mobile pest control” throughout the growing season. Also, the crops are fertilised with compost and nitrogen-rich sea plants. No synthetic pesticides (or even permissible organic pesticides) are used.
How many crops are cultivated at Factors Farms®?
A: At the time of writing this, 43 organic production crops are cultivated at Factors Farms®, as well as an additional 125 research crops in the research gardens.
Tell us about the practices around harvesting.
A: The fields are monitored and plants are sampled prior to harvest to determine the best harvest time that will yield the right amount and ratio of active constituents. When there is a need to harvest only mature plants or selective plant parts, this is carefully done by hand. The harvested fresh herbs are extracted immediately to prevent UV, oxidative, and enzymatic damage, or are dried in specially designed dryers under controlled conditions.
Natural Factors is very involved in efforts to save true species seeds. Please share some highlights.
A: Only non-hybrid, non-GMO, true species seeds are selected for seedlings that are propagated on the farm. All of Factors Farms® start from these seedlings. Since 1998, Natural Factors seed bank program has been saving seeds of many endangered and even extinct plant species, including many rare heirloom varieties of fruits and vegetables. The seeds are carefully stored to ensure they are viable for decades to come and available to future generations.
JAN V. SLAMA, RESEARCH SCIENTIST: has been a research scientist and member of the Natural Factors scientific advisory board since 1996. Jan has two degrees in biochemistry and microbiology from European schools. Jan’s research focuses on preventative biomedicine, phytomedicine, and nutrition. He also participates in the development of new products as a technical advisor in Natural Factors farming operations and manufacturing processes. In his research, Jan collaborates with universities and research scientists from around the world. Since 1998, Jan has been actively involved in public speaking, teaching and lecturing.
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Diets higher in protein have many health benefits. These benefits range from increasing muscle mass and strength,2,3 to boosting metabolism4-8 and reducing sugar cravings.9,10 When considering proteins in the diet you must consider the quality of the ‘protein package’. Those low in saturated fat and processed carbs and rich in nutrients are the aim as these macronutrients invariably come along with every protein source. The majority of vegan proteins meet these standards with ease.
Below are 5 high quality vegan proteins to keep your diet healthy, whether you are on a vegan diet or just adding quality to your daily nutrient intake:
Pea protein
Pea protein powder is a high-quality, easily digested protein source made from yellow peas. It’s rich in iron, arginine and branched-chain amino acids and offers benefits like improved muscle growth and feelings of fullness.11,12
Rice protein
Rice protein is a protein isolate derived from brown rice and is made by grinding up rice and adding an enzyme to it which separates out the starch (a carbohydrate) from the protein. It contains all nine essential amino acids, however does not contain enough lysine to qualify as a complete protein, therefore it is best combined with proteins such as pea protein which contains high amounts of lysine to make what may be referred to as a ‘super protein’. The benefits of rice protein are that it is low-allergenic, vegan, eco-friendly and is comparable to whey protein for muscle building properties.13
Amaranth
This ancient grain is rich in fibre and protein, as well as many important micronutrients. In particular, amaranth is a good source of manganese, magnesium, phosphorus and iron.14,15
Hemp protein
Hemp protein powder is a complete protein that includes lots of antioxidants, minerals and fibre. It is relatively new on the protein market and is also rich in omega 3 and omega 6 essential fatty acids that promote energy production and strengthen the immune system, as well as phytosterols which are cholesterol fighting compounds.16-19
Quinoa
Quinoa has twice the protein content of rice or barley, and is also a very good source of calcium, magnesium and manganese. It also contains several B vitamins, vitamin E and dietary fibre. Quinoa contains all nine essential amino acids in enough quantities to qualify as a complete protein, including lysine and isoleucine, which many other grains lack. It is also high in anti-inflammatory phytonutrients and small amounts of the heart healthy omega-3 fatty acids.20-25
For optimal health, especially when considering a vegan diet, look for a high-quality product that contains a combination of all five of these proteins. This will ensure you are getting a myriad of vegan protein sources in measured doses. There may also be benefits to finding a protein powder that includes fermented greens and nutrients, for an all-in-one wellness product.
*References available on request.
]]>Makes: 4
Time: 10 minutes
Ingredients:
1 cup frozen organic mango pieces
1 scoop of Whole Earth & Sea® Fermented Organic Protein & Greens Vanilla flavour
1 cup organic baby spinach
1/2 cup coconut milk
1/2 cup mango nectar
Coconut chips garnish
Dehydrated mango to serve
Method:
In a blender add the frozen mango, protein, nectar, spinach and coconut milk.
Blend until smooth. Pour into smoothie glasses, top with coconut chips and dehydrated mango.
3 Bananas
6 Wooden popsicle sticks
45 mL dark chocolate
2 tsp coconut oil
2 tsp coconut milk
Directions:
Melt the chocolate, coconut oil and coconut milk together, stirring frequently. Cut 3 small peeled bananas in half crosswise and insert wooden stick into the cut end of each. Freeze on a parchment-lines baking sheet until firm, 3 to 4 hours. Dip each banana into the chocolate sauce. Let the excess drip off, then roll in your choice of toppings and return to the freezer for 1 hour.
]]>Across the world, plant-based diets are growing in popularity, especially veganism in younger people.1-3 In 2012, around 1.7 million Australians were vegetarian. Today, it is closer to 2.5 million, with about 3% following a vegan diet.1,4 This growing lifestyle choice is due to many reasons – ethical and environmental factors, food sustainability, concerns for animal welfare and personal health.1
Many people start a plant-based diet because research shows a balanced and well-planned vegetarian or vegan diet can offer many health benefits.1,5 However, despite its benefits, essential nutrients such as omega-3s, vitamin D, vitamin B12 and iodine, are often lacking in these diets and can lead to nutritional deficiencies.5
The beneficial omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important nutrients for the whole body. It’s essential that adequate amounts are consumed every day.6 They are important for maintenance of heart health, brain and cognitive function and supporting eye health. They are also essential to support healthy cholesterol.7-9 However, these essential fats are mainly obtained from eating fish or supplementing with fish oil.3 The body can convert some essential fats from plant foods, such as walnuts, flaxseed and chia seeds into active EPA and then DHA, but the conversion process is very limited – around 2% to 10% is estimated.3,10 Research shows vegans and vegetarians have significantly lower EPA and DHA levels than those who eat fish.3
EPA and DHA are found in the fatty tissues of fish, but they are originally made by microalgae plants, which the fish eat.11 Applying this concept, the first algae-derived EPA and DHA oil was produced, giving the plant-based community a rich source of these important nutrients. Studies also support the increase in omega-3 body levels after consuming algal EPA and DHA.3
Vitamin D is needed for general health and wellbeing throughout life. Vitamin D is essential for the maintenance of healthy bones and teeth and muscle function. Vitamin D also helps support a healthy immune system.12-14 Humans can produce vitamin D3 in the skin after exposure to sunlight or from the diet. However, its production in the skin depends on geography, climate, season and culture, while dietary vitamin D is mainly from animal foods, such as fatty fish and eggs from hens fed vitamin D.15 This means dietary sources for vegans and vegetarians are limited, with research showing deficiencies in these groups.5 Supplementation is also difficult as vitamin D often comes from an oil from sheep’s skin called lanolin. There are supplements that provide an organic, vegan, sustainable source of vitamin D3 sourced from algae.
Vitamin B12 is important for the maintenance of vitality and supports energy production and energy levels. It also supports immune system health and cognitive function. In addition, vitamin B12 assists in red blood cell production and health.16,17 People on plant-based diets are prone to vitamin B12 deficiencies as it’s mainly found in animal products, such as meat, fish, milk and eggs. Strict vegetarians and vegans need to supplement their diet with vitamin B12 to help prevent a deficiency of this important nutrient.18 Mecobalamin is a biologically active form of vitamin B12, which means it can be used immediately in biochemical processes in the body.19
Low iodine intake affects the health of all age groups, but especially those following strict plant- based diets.2,20 Iodine supports healthy thyroid gland function and maintains healthy thyroid hormones, which contribute to metabolism and growth across the lifespan. Iodine also supports skin health, energy production and brain and cognitive function.18,21,22 Animal products, such as seafood and milk, and iodised salt are the main sources.17 Vegetarian and vegans may obtain iodine from some plant foods and seaweed. However, it depends on the soil the plants are grown in, with iodine levels in seaweed being variable.22-24
For optimum health, people on a pure, plant-based diet must pay attention to possible deficiencies that may result. It therefore may be beneficial to supplement with a high-quality product, that incorporates all of the above nutrients in one capsule.
*References available on request.
]]>Prep Time: 15 minutes
Cooking Time: 1-2 h to refrigerate
Makes: Serves 22
Ingredients
2 cups pitted Medjool dates
1 cup walnuts
½ cup sunflower seeds
¾ cup organic peanut butter
½ cup Whole Earth & Sea Fermented,
Organic Protein & Geens vanilla flavour
3 Tbsp coconut nectar
2 tsp vanilla extract
Pinch of sea salt
2 Tbsp cacao powder, to roll in the balls
Method:
1. In a food processor, combine all ingredients until dough forms. The dough should be very sticky and be held together when pinched between two fingers.
2. Using your hand, roll the dough into 1 tablespoon balls and repeat until the entire mixture is rolled into balls. Then roll each ball into cacao powder until it’s slightly covered.
3. Place on a lined baking sheet or plate and chill in the refrigerator for up to 2 hours or overnight.
4. Store in an airtight container for up to 2 weeks or freeze for up to a month.
]]>You can supplement folate with folate-rich foods, foods fortified with folic acid, and/or a folic acid supplement. Foods rich in folate include spinach and other leafy greens, legumes, rice, avocado, and fruit; fortified foods include those made with enriched flour. Flour has been fortified with folic acid in Australia since 2009 to help prevent neural tube defects such as spina bifida.
It is estimated that 70% of neural tube birth defects can be prevented by increasing folate to 0.5 mg/day at least one month before conception and during the first three months of pregnancy. Given that the neural tube closes in the fourth week after conception before many women know they are pregnant, and that it may take 20 weeks of supplementation to reach optimal levels, supplementing earlier than this may be a good idea.
Folic acid in fruits and vegetables is in its active folate form. Until recently, all folic acid supplements were in an inactive form. While the terms folic acid and folate are used interchangeably, folate is the active form that is ready for the body to use, while folic acid needs to be converted to the active form once consumed. Some women have a genetic variation (in the MTHFR gene) that makes it difficult for them to convert folic acid to its active form. 5-methyltetrahydrofolate is a newer, active form of folic acid used in some prenatal vitamins . It is biologically active when consumed so the body doesn’t need to convert it first.
Quatrefolic® is a high-quality form of 5-methyltetrahydrofolate that is structurally analogous to the reduced and active form of folic acid. Therefore, a supplement containing this ingredient is more likely to provide adequate amounts of folate that can be utilised appropriately. This helps ensure that new mums can experience folate’s benefits in preparation for, and during pregnancy.
________________________________________
References available on request
]]>What you need:
1 cup organic medjool dates, pits removed
1/4 cup plus 2 tablespoons pecan & almond butter or nut butter of your choice
2 tablespoons organic maple syrup
2 tablespoons organic coconut oil, melted
2 scoops Whole Earth & Sea® Fermented, Organic Protein & Greens Powder in chocolate flavour
1/2 cup organic rolled oats
2 teaspoons cold water
½ cup millet puffs
2 tablespoons organic pepitas
2 tablespoons organic hazelnuts
200g organic chocolate of your choice
How to:
Total Time: 1 hour and 10 minutes
Prep Time: 10 minutes
Store in an airtight container in the fridge for up to 1 week or in the freezer for up to 2 weeks
What you need:
1 3/4 cups spelt flour
2 scoops (63g) Whole Earth & Sea® Fermented, Organic Protein & Greens powder in vanilla chai flavour
3/4 cup coconut sugar
1 teaspoon cinnamon powder
1/4 teaspoon nutmeg powder
1/4 teaspoon ginger powder
1 teaspoon baking soda
Pinch of sea salt
1 1/2 cups cooked and cooled, organic pumpkin puree (this is about ¼ of a raw pumpkin, diced into small cubes and steamed for approximately 15 minutes)
1/2 cup melted organic coconut oil
2 eggs, lightly whisked
How to:
When a skewer can be removed clean from the centre of the loaf, the loaf is baked through. If still slightly wet, continue cooking for increments of 10 minutes at a time.
This loaf does take a little longer to cook.
Total Time: 30 minutes
Cooking Time: 20 minutes
While many medicinal mushrooms are rich in vitamins and minerals, their health-boosting actions are often attributed to beta glucans. Beta glucans have been shown to support immune function by helping mobilise the body’s natural defences. They have antioxidant activity and help protect heart health, ward off infections, reduce inflammation, combat allergies, support energy levels and improve resistance to stress. Below is a look at a handful of medicinal mushrooms.
Reishi (Ganoderma lucidum) has earned the nickname “mushroom of immortality” in traditional Chinese medicine due to its purported ability to bestow longevity and health. A review of 30 years of clinical research found that reishi possessed extensive immune-modulating effects both in vivo and in vitro, and also helped protect immune system cells from oxidative damage.2
Shiitake (Lentinula edodes) is a popular edible mushroom with big health benefits. It possesses antioxidant properties and is used medicinally to support immune function.3
Maitake (Grifola frondosa) is a renowned immune health modulator known for its adaptogenic activity.4
Cordyceps (Cordyceps sinensis) is found in the Himalayan Mountains, where traditional healers use it to enhance vigour and vitality.5
Zhuling (Polyporus umbellatus) Zhu ling is native to Europe, North America, China and Korea. This mushroom has been used for centuries in traditional Chinese medicine for swelling and to remove dampness from the body.
Silver ear fungus (Tremella fuciformis) Silver ear is an edible mushroom with a coral shape and gelatinous texture. It is commonly grown in Asia and is used in traditional Chinese medicine for health and longevity.
China root extract (Wolfiporia cocos) China root is an edible mushroom which has been used as a Chinese traditional medicine for more than 2000 years. It has a wide range of actions including immunomodulation and anti-inflammatory and antioxidant effects.6
*References available on request.
]]>DF | RSF | VE
Makes 16 slices
What you need:
Base
1.5 cups almond meal
1 cup pecans
10 medjool dates
1 tsp cinnamon
1 tsp vanilla
1/2 tsp nutmeg
1/2 tsp salt
Vanilla Chai Mousse:
1.5 cups cashews (soaked and rinsed)
2x 400ml coconut cream
1/2 cup Whole Earth & Sea® Fermented, Organic Protein &
Greens Vanilla Chai
1/3 cup coconut butter
1/4 cup maple syrup
1 tsp vanilla
1 tsp cinnamon
1/2 tsp cloves
1/2 tsp ground nutmeg
1/2 tsp cardamon
How to:
VEGAN – DF
Makes: 8-10 cookies
Ingredients
1 tablespoon ground flaxseeds
3 tablespoons warm water
1/4 cup melted coconut oil
1/2 cup rapadura sugar
2 heaped tablespoons Whole Earth & Sea® Fermented, Organic Protein & Greens - Chocolate
3/4 cup oat flour
1/2 cup rolled oats
1/2 cup hazelnuts, crushed
1/4 cup shredded coconut
1/2 teaspoon baking soda
To serve
Sea salt flakes
Method
Preheat oven to 180 Co. Bake and line a baking tray with parchment paper.
Combine the flaxseed and warm water in a small cup and allow to thicken and rest for 5 minutes or so.
In a medium sized bowl whisk the coconut oil with the sugar. Add the “flax egg” and whisk until combined.
Add the oat flour, rolled oats, protein powder, shredded coconut, hazelnuts and baking soda to the wet mixture and fold slowly until combined.
Scoop 1/4 cup batter into the palm of your hands and roll into a ball. Place on to the baking tray and carefully flatten slightly with the back of a fork.
Bake in the oven for 15 minutes.
Remove from the oven and allow the cookies to cool on the tray before transferring to a wire rack to cool completely. They are vegan cookies so
they may crumble slightly in the process.
Sprinkle with sea salt flakes. Store in an airtight container for up to 7 days.
Are you getting all your required nutrients from your diet? The statistics indicate “no”, with 9 in 10 (91%) of Australian adults not consuming the recommended number of serves of vegetables and just over 1 in 2 (55%) not eating the recommended number of serves of fruit.1
Nutrients of concern include calcium, magnesium and vitamin D. The intake of calcium for both males and females has been found to be less than the daily estimated average requirement (EAR).2 Various dietetic investigations have shown that about 20% or people constantly consume lower quantities of magnesium than recommended.3 While just under one in four Australian adults (23%) have a vitamin D deficiency, with rates being higher in winter.4
Nutrient deficiencies impact the health of the entire body and its systems. This is reflected in the 2022 Jean Hailes National Women’s Health Survey, of 14,000+ respondents, where Australian women revealed they no longer view their health as ‘very good’ or ‘excellent’ compared to five years ago and showed a trend towards more women experiencing health problems, particularly younger women.5
Let’s take a look at some of the nutrients that are important to a healthy functioning body in some of the key health concerns for women under 50.
Energy and Vitality
The nutrients that fuel the mitochondrial structures of cells to produce energy for the body to function are vitamins B2 and B3. Vitamins B5, B6, B9 and B12 are supportive to the nervous system and also assist in feeling more energised.
For improved absorption and utilisation, the active, or more biologically available, forms of these B vitamins are recommended: pyridoxal-5-phosphate (B6), methylcobalamin (B12) and levomefolic acid (also known as 5-methyltetrahydrofolate (5-MTHF)) (B9/folate).
Quatrefolic® is the glucosamine salt of 5-MTHF and is structurally analogous to the reduced and active form of folic acid that is naturally present in the body and available for its biological action. It has greater stability, higher water solubility compared to 5-methyltetrahydrofolate calcium salt for improved bioavailability.6
Iron is a major component of haemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which can lead to fatigue.7
The ferrous bisglycinate form of iron is claimed to have better patient compliance because of fewer gastrointestinal side-effects, as well as improved iron absorption, storage and increased haemoglobin levels than the conventionally used iron salts.8,9
Bone Health
A diet deficient in calcium can lead to osteoporosis in later life. Clinical studies have shown that algae-sourced calcium is highly bioavailable, with better absorption when compared to commonly used calcium salts for promoting bone health.10
Vitamin D3 has not only shown benefits to bone health, including helping calcium absorption, but has other health benefits as well such as supporting the immune system.11
One of the many roles of magnesium in the body is also to help maintain healthy bones. It has been shown that low magnesium intake is related to the presence of osteoporosis and that 30-40% of people (mainly menopausal women) have low magnesium levels.3
The active form of vitamin K2, menaquinone-7 (MK-7), is the most bioavailable, longest lasting and most bioactive form of vitamin K2. It has been shown to increase bone mineral density, and promote bone quality and strength.12,13
Hair, Skin and Nails
The most common nutrient deficiencies that lead to abnormal cutaneous signs involving the skin, hair and nails include the B vitamins, vitamins A, C and E, zinc, iron, copper, selenium and essential fatty acids.14
Zinc is also a pivotal mineral in many body systems, zinc deficiency signs include hair loss, changes in nail health and skin sores taking a long time to heal.15
Metabolism and Blood Sugar Balance
Dietary chromium is poorly absorbed and chromium levels decrease with age. Studies show that chromium in its picolinate form is the most efficacious for supplementation to improve the regulation of insulin and blood glucose control, and for assisting metabolism.16
*References Available on Request]]>By Dr. Stephanie Rubino, ND
Low energy in new mums is very common, with 60% of women experiencing fatigue in the first 12 months after birth.1 Postpartum fatigue can impact physical, emotional, and cognitive functioning – it’s common to see new mums feeling tired, anxious, unmotivated and unfocused.1,2 Factors that influence postpartum fatigue can include age, number of children, sleep satisfaction, worries about child rearing, social support, financial concerns and frequency of night feedings.1-3 Fatigue in new mums can also be impacted by common postpartum conditions such as anaemia, thyroid dysfunction and infection. Although postpartum fatigue may resolve on its own for some mums, for others it may not. In fact, chronic postpartum fatigue has been correlated with symptoms of postpartum depression and may have an impact on mum and baby bonding.4 What steps can be taken to support new mums and reduce the occurrence of postpartum fatigue? Proper nutrition, key supplementation, rest and movement are a few ways new mums can prevent tiredness and enjoy time with their baby.
Nourishing Nutrition
The time after birth should be respected as a period to rest and nourish your body and bond with your baby. One of the best steps toward supporting your body is by eating nutrient-dense foods and staying hydrated. You may feel too busy and exhausted to consider what you are eating, but consuming foods that are nutritious and health-promoting will help in your recovery and wellness moving forward. Choose good quality proteins, lots of colour (fruits and vegetables), healthy fats, and whole grains, plus stay hydrated with water, herbal teas, and bone broth. Eating this way will provide important nutrients such as collagen, iron, zinc, essential fatty acids, vitamin C, B-vitamins, and so much more. These are key to overall tissue repair and recovery after birth, energy support and breastmilk production if you are breastfeeding.
Prevent Postpartum Anaemia
Postpartum haemorrhage (bleeding) and inadequate iron supplementation throughout pregnancy are common causes of postpartum anaemia.1 Anaemia can lead to fatigue, as well as other serious concerns such as dizziness, maternal infections, poor cognitive performance, low birth weight, preterm birth and an increased risk for postpartum depression.5 Your need for iron increases during pregnancy to supply the growing foetus and placenta with additional red blood cells. In addition, the last trimester of pregnancy is particularly important because it is when the baby begins storing iron for use during its first six months of life. Increased iron intake through food sources and/or supplementation can improve anaemia and postpartum fatigue.1 High-quality prenatal multivitamin-mineral formulas will often provide a suitable amount of bioavailable iron to support your daily iron needs.
Support the Sunshine Vitamin
Vitamin D is commonly referred to as the sunshine vitamin, and deficiency of this important nutrient can occur in up to two-thirds of women of childbearing age.6 Vitamin D supplementation should be considered through many stages of life due to its numerous benefits. When choosing a vitamin D supplement, select one that provides vitamin D3, the bioactive form of this nutrient, which can be either animal-based or plant-based from wild-harvested lichen.
Movement, Support and More
A number of other strategies can be used to help improve postpartum fatigue, such as physical movement and relaxation exercises, sharing tasks with your partner to prevent feeling overwhelmed and asking for help from family and friends when you need an extra hand. Remember to speak to your health care practitioner to rule out concerns such as thyroid dysfunction and anaemia, which could be contributing factors to ongoing fatigue. Finally, when possible, try to rest when your baby rests. Taking those few extra minutes for self-care will make a big difference for you and your baby.
*References available on request
]]>
Pregnancy is often an exciting time, but it is easy to become overwhelmed with advice. Although healthy eating and physical activity are important factors for a healthy pregnancy, specific nutrients can support conception, pregnancy and breastfeeding. Let’s explore which key nutrients are needed for a healthy pregnancy, and why.
Folate
Folic acid is an important B-vitamin needed by women of child-bearing age. Folate supports the development of the baby’s brain and spinal cord, helping to reduce the risk of neural tube defects, including spina bifida. Since neural tube defects can occur during the first four weeks of pregnancy when some women may not even be aware that they are pregnant, ensuring appropriate folate supplementation (400 mcg–1 mg per day) is an important preventive step before becoming pregnant.2 Clinical studies show that folate supplementation at least three months preconception and during early pregnancy reduces the overall incidence of neural tube birth defects by 42–87%.3 Folate is available in active and non-active forms. Unfortunately, many people have genetic differences that impair their ability to convert non-active folate into active folate. This can be overcome by choosing folate or prenatal multivitamin supplements that provide the active form of folate known as methyltetrahydrofolate or 5-MTHF.44
Iron
Another important nutrient required for a healthy pregnancy is iron, a mineral that helps form and support red blood cells. Iron is used throughout pregnancy and becomes especially important during the last trimester when the baby starts to build its own stores for the first six months of life. Iron deficiency is a global nutritional problem affecting up to 52% of pregnant women.5 Women with low iron levels may experience fatigue, dizziness, and sleep difficulties, and have an increased risk of developing preeclampsia and bleeding.5 Iron levels can be supported with the use of prenatal multivitamins It is also important to consume iron-rich foods such as dark leafy vegetables, beans and lentils, red meat, eggs, and poultry.
Vitamin D
Vitamin D is a well-known nutrient that supports calcium absorption for general health and wellbeing. Vitamin D is produced when our skin is exposed to sunlight, however we can also obtain vitamin D through diet and supplements. Unfortunately, vitamin D deficiency and insufficiency is prevalent around the world.6 It’s often recommended to obtain at least 1000 IU of vitamin D3 daily, but speak to your health care provider for guidance regarding dosing. Vitamin D3 is commonly found in prenatal multivitamins, along with other supportive nutrients such as calcium, magnesium and vitamin K2.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that cannot be made by the body. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the most biologically active omega-3 fatty acids that can be found in fish and plant sources such as flax seed oil and algae. Omega-3 fatty acids have been shown to support foetal eye and brain development and have also been shown to reduce the risk of preterm birth and low birthweight.8 In addition, supplementation with omega-3 fatty acids may help improve maternal well-being.9 If consuming fish, choose ones low in mercury and high in essential fats, such as wild salmon, anchovies and sardines. Taking a fish oil supplement may be a suitable alternative to eating fish and offers a number of health benefits for both mum and baby.
In addition to those discussed, other nutrients such as vitamins B6, B12, C, and E, along with minerals like iodine, zinc, copper and selenium, support positive health outcomes for mothers and their babies. High-quality prenatal multivitamins often provide many of these nutrients. Take the time to read the labels of the products you are purchasing to ensure they have been tested for contaminants such as heavy metals, solvents and pesticides. Look for key features such as vegan or vegetarian friendly, non-GMO and free of artificial preservatives, colours or sweeteners and major allergens/sensitivities like dairy, gluten or soy. Always remember: Appropriate nutrition, nutrient supplementation, and physical activity can support a healthy pregnancy for you and your baby.
*References available on request
]]>Silica
Silica is a mineral that supports collagen production. After the age of 21, collagen levels decline. Silica can be sourced from the horsetail plant and manufactured in such a way to make it bioavailable and useful in the body. In fact, silica has been shown to reduce fine lines and wrinkles, increase skin elasticity, strengthen and thicken hair, and strengthen nails.
Glutathione and rooibos tea extract
Glutathione is an important antioxidant in the body. It neutralises free radicals and contributes to supporting skin and hair health. Opitac® glutathione is a highly bioavailable form of glutathione. Rooibos is rich in antioxidants such as vitamin C, polyphenols and flavonoids and therefore also supports skin and hair by reducing free radicals.
Vitamin C and vitamin E
Vitamin C is an antioxidant necessary for reassembling collagen and can be taken alongside silica and collage. Vitamin E is also an effective antioxidant, defending against cell damage and contributing to the maintenance of skin health.
Biotin
Studies have shown that biotin can increase nail thickness and reduce brittleness and nail splitting. Due to its ability to increase the production of fatty acids, biotin supplementation can benefit dry skin conditions. Biotin also encourages the growth of strong, thick, healthy-looking hair and can help reverse the loss of hair and hair colour that may result from a biotin deficiency.
Other nutrients
Other vitamins and minerals, such as zinc, folic acid, and vitamin B5, play a role in the health of your hair, skin, and nails by supporting the turnover and cellular health of these tissues. Low iron may lead to poor oxygenation of the hair follicle, causing hair to thin, and manganese is needed for producing the amino acid proline, which is essential for collagen formation and wound healing.
]]>
On average, adults suffer from 2–5 colds every year, and if you have a child in daycare or school, chances are that your house is already shaking with sneezes. With more than 200 viruses responsible for the common cold, it’s practically impossible to avoid exposure – but there are ways to support immune function year-round. Step up oregano oil. A source of natural antimicrobial compounds, that help maintain a healthy immune system, is just one of the top 4 health benefits of oregano oil.
Oregano (Origanum vulgare) is no average herb. It contains active compounds called carvacrol, thymol and rosmarinic acid and has considerably more antioxidant potential than blueberries, gram for gram. Indeed, oregano has one of the highest antioxidant activities of the aromatic and culinary herbs. It scavenges free radicals to help fight oxidative damage to cells throughout the body.
Culinary oregano contains very little of these active compounds, however, so don’t count on pizza to cure your cold.
2. Oregano Oil as an Antimicrobial
Oil of oregano has antimicrobial and antioxidant properties and has been traditionally used in Western Herbal medicine to relieve cold and flu symptoms. It provides natural support for the immune system and defends against infectious bacteria.
Rosmarinic acid is the key compound in oregano oil thought to contribute to the maintenance of overall health and immune support. A clinical study found that after 21 days of supplementation with rosmarinic acid, the number of defending white blood cells (called neutrophils and eosinophils) in volunteers’ nasal fluid had significantly decreased.
What this means is that a standardised oil of oregano offers key active compounds to support the immune system’s efforts in reducing the serverity of the common cold.
3. Used for Centuries
The traditional medicinal use of oregano can be traced back to ancient Greece. Herbalists and traditional doctors began recommending the herb for relief of respiratory ailments, sinus conditions, and digestive complaints long before it was supported by modern medicine. In addition, oregano’s characteristic flavour and aroma come courtesy of certain aromatic elements, largely the antibacterial compounds carvacrol and thymol.
4. Oregano Oil for Digestive Complaints
Herbal remedies that contain high levels of both carvacrol and thymol, including oregano oil, may be helpful in supporting digestive health.
How to Choose a High-Quality Oregano Oil
Not all oil of oregano is the same. When choosing products, be sure to check whether they are standardised to contain the active ingredients, namely carvacrol.
Fresh oregano leaves contain only 1–2% of carvacrol on a weight-by-weight basis, meaning you would need to consume unreasonable amounts of the herb to achieve the same health benefits as a concentrated product.
June and July are peak times for catching the flu, but some of you may already be feeling that familiar scratch in the throat. Continue frequent hand washing, a nutritious diet and plenty of rest to reduce your risk of exposure..Organic Oil of Oregano is made from wild-crafted Origanum vulgare using gentle steam distillation to ensure purity and a guaranteed minimum of 80% carvacrol. Take as directed, always read the label.
*References available on request
]]>Oat layer:
400 mL almond milk
1 cup frozen or fresh mango chunks
1 scoop chocolate Fermented, Organic Protein & Greens
1 cup rolled oats
1/3 cup chia seeds
2 tbsp hemp seeds
Top layer:
1/3 cup unsweetened yogurt of choice
1/3 cup frozen raspberries, thawed for 20 minutes
Garnish (optional):
Drizzle of honey and fresh raspberries or other fruit
Ingredients
Toppings (have fun here!)
Recipe
1. Blend ingredients until smooth but still thick.
2. Pour into bowl and sprinkle with your chosen toppings. Enjoy!
]]>At Whole Earth & Sea® sustainability is more than just a corporate value. Our people are committed to producing sustainable supplements as we believe that health and the environment are intertwined.
Organic Farming Practices
We produce our Farm Fresh Factors™ blends from the fruits (and vegetables and herbs) of our organic farms. Situated in Canada’s pristine wine country – the Okanagan Valley, the farms use only non-GMO seeds to produce the highest quality plants. We also use organic, regenerative practices such as crop rotation, cover crops and fertilisation with compost. Pesticides (even permissible ones) are never used.
Alongside these methods, we have set-aside land projects, and an heirloom seed bank. We also give 10% of Whole Earth & Sea® sales globally to the Plant A Seed & See What Grows Foundation, which teaches children the importance of the environment through education.
B Corporation®
We are proud to be a certified B Corporation®. B Corporations® are certified by the non-profit B Lab to meet rigorous standards of social and environmental performance, accountability, and transparency.
Unlike traditional corporations, certified B Corporations® are legally required to consider the impact of their decisions not only on their shareholders, but also on their stakeholders (workers, suppliers, community, consumers and the environment). B CorpsTM are important because they inspire all businesses to compete not only to be the best in the world, but to be the best for the world. We are continually striving to not only meet but exceed the B Corporation® standards in all aspects but particularly sustainability.
Carbon Neutral
We are carbon neutral and constantly working to reduce the amount of waste we generate. We are committed to investing in green energy and reducing emissions in our operations.
Packaging
We mainly use glass packaging because it protects the supplements from UV light damage and preserves their quality. However, glass also reduces waste and unnecessary use of energy. For packaging larger-sized products, it is more sustainable to use other forms of recycled material, so post-consumer recycled plastic is also used.
At Whole Earth & Sea® we are committed to sustainability and the larger goal of encouraging healthier lives by being consistent with these environmentally-friendly practices.
It seems that the human body has evolved to handle stressful events of a brief nature better than those of longer duration. The classic example involves “running away from a hungry tiger.” When we are stressed, physiological changes occur that allow for brief and intense bursts of energy, such as running away from a hungry tiger. However, given that stress in our times can be an ongoing experience, few would quantify their stress at any point in time as “none at all.” This leads to a sympathetic fight-or-flight state, and not enough time spent in a restorative parasympathetic rest-and-digest state.
What are some of the consequences of this? When undergoing psychological stress, the sympathetic state is predominant, the adrenals are releasing stress hormones and there are functional changes in our nervous system, our endocrine system and our immune system. Our immune system consists of two main branches, innate immunity which we are born with and adaptive immunity which we develop. In our innate immunity, natural killer (NK) cells, one of the main defensive immune cells, are part of our front-line defence. Studies have shown that when our stress is unmanaged, NK cells are decreased in, as are the helper T cells of our adaptive immunity. So how can we compensate for this? By taking mindful action to manage our stress response.
The Relaxation Response
Practicing the relaxation response through stretching and breathing exercises helps support our immune system by mitigating stress-related changes. Studies have shown that practicing the relaxation response can decrease levels of inflammatory markers such as NF-kappaB and support the immune system through beneficial changes in gene expression. The relaxation response may also help to support our adaptive immune system by increasing CD4+ T cell count and activity.
Sleep
Inadequate sleep increases inflammatory markers such as CRP and can impact both the innate and adaptive branches of our immune system by decreasing overall white blood cell counts. Inadequate or restricted sleep can also decrease protective natural killer (NK) cells, as we discussed above. In this case, inflammation and stress both affect sleep, which affects stress, which further affects sleep, which significantly affects immunity.
Dietary Supplements
Dietary supplements may also be of help in managing stress and supporting sleep.
Folate and vitamin B12
When you’re under stress, there is added pressure on the bodily systems that rely on vitamin B12 and folic acid. You may need to consume more of these vitamins to maintain your health during times of heavy mental and physical demands.
Studies show a link between depression and low blood levels of folate and vitamin B12, which may stem from their roles in metabolising the amino acid homocysteine. You can rev-up your intake with folate-rich foods, including:
For a good dose of vitamin B12, focus on eating:
Supplementation is also an effective way to increase vitamin B12 levels. B12 methylcobalamin is the biologically active form of vitamin B12, and the form most readily absorbed into the body. Quatrefolic® is also a highly bioavailable form of folate and is usually only in good quality multivitamin supplements.
Vitamin D
Vitamin D is known as the “sunshine vitamin” because the body synthesises it when the skin is exposed to sunlight. When your exposure to sunlight is low, your body relies more on dietary sources.
Vitamin D plays a key role in brain function. Its receptors are widespread throughout brain tissue, and are specifically designed for receiving chemical signals from vitamin D.
It can be challenging to maintain adequate vitamin D levels through diet alone because few foods contain naturally occurring vitamin D. Those that do include:
This is why supplementation is one of the most effective ways to maintain a healthy vitamin D intake throughout the year. Vegan Vitamin D3 is an effective and readily absorbable vitamin D supplement suitable for vegans and vegetarians.
It is important to remember that we have the ability to nourish our own resilience. There are things we can do to manage stress for better immune health. With intentional mindfulness, improved sleep, and dietary supplements to support us in these, we can cultivate a more parasympathetic state. Less time spent in a sympathetic fight-or-flight state will lead to lower stress hormones and a healthier immune system. In a time where it is becoming increasingly hard to be generous with time and effort, let’s be sure to atleast give these things to ourselves, by taking steps to stress less. Our immunes system will thank us for it.
*References available on request
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Your immune system is your biggest defence against viruses, bacteria, and other foreign invaders. Although sore throats, runny noses and coughs can be bothersome, they are important signs that your immune system needs some support. If you are looking for ways to care for your immune system during the cold and flu season, consider these important health tips.
Healthy Eating for a Healthy Immune System
A healthy, balanced diet that provides a steady intake of nutrients is key to a healthy immune system. High intake of sugar and processed foods can weaken immune function and deplete important nutrients. Fill your daily diet with real foods including in-season fruits and vegetables, non-refined grains, and healthy fats and proteins. Immune system function can also be supported with superfoods such as garlic, mushrooms, raw honey and ginger. If you find your diet is inconsistent, supplementation with key immune nutrients such as vitamin D, vitamin C and zinc may be warranted.
Support Your Microbiota
It’s estimated that 70 percent of your immune system is located in your gut. So it makes sense that an imbalance of your gut bacteria (microbiota) can impact the function of your immune system. Support your microbiota by incorporating fermented foods such as sauerkraut, miso and kimchi to your diet as they provide a high amount of good bacteria.
It’s Time for Sleep
Did you know that having less than 7 hours of sleep can increase your risk of developing a cold by 3-fold?1 In case of sleep difficulties, either problems with falling or staying asleep, incorporate sleep promoting tips such as going to bed at an earlier time, sleeping in a cool, dark and quiet room, and avoiding all electronic devices before bedtime.
Support Immunity with Supplements
Oil of oregano, medicinal mushrooms and echinacea are important ingredients that may support immune system function.
Immune system function is impacted by a number of factors such as age, genetics and stress. You can experience a healthy cold and flu season, if you also rest when unwell, wash your hands, drink lots of water, manage stress levels and incorporate regular physical activity. Stay healthy!
*References available on request
A nutritious diet provides the fundamental building blocks for a healthy body. But our busy lifestyles and exposure to numerous stressors can put us at risk of nutrient deficiencies. That’s where supplementation can be beneficial to fill nutritional gaps and support optimal health and wellness, so we feel energized and perform at our best.
With so many supplements available, the choices can be overwhelming and at times confusing. Unfortunately, not all supplements are created equal. So, what should you look for when purchasing a high-quality supplement to support your health?
Firstly, what are the supplements made from and does it contain wholefoods ingredients? Vitamins and minerals come in different forms impacting their bioavailability in the body, that is, how well the body can digest, absorb, and utilise the nutrient. Supplements made from wholefoods are concentrated foods and plants with vitamins, minerals, antioxidants, and plant compounds working synergistically as found in nature. Brands like Whole Earth & Sea® offer wholefood sources of ingredients, where possible in their supplements, including wholefood multis and fermented protein and greens, providing nutrient-dense plant-based nutrition to support optimal health.
Review the label and look for clean products with no added sugars, artificial colours, flavours, and preservatives or hydrogenated oils. These additives and fillers are unnecessary. If you have any allergies or intolerances, check for potential allergens such as wheat, gluten, dairy, and soy, which are often used in supplements.
Certification and testing can also help you determine a high-quality supplement that is safe and efficacious. Some brands choose to conduct their own testing as well as have an unbiased third-party test the raw ingredients and finished supplement to verify the quality, purity, and potency. That way, you can be sure what is on the label is actually in the product. You want to check that the product has been tested to ensure it doesn’t contain unwanted contaminants like heavy metals and pesticides. Look for third-party testing logos on the label.
The sourcing of supplement ingredients is another factor to be mindful of when choosing high-quality supplements. Are they ethically sourced? Where supplements contain claims on the bottle such as sustainable, check that these are backed by appropriate certification.
Are any of the ingredients in the supplement ‘genetically modified organisms’ (GMO)? It is important to avoid GMOs as there are no long-term studies on the safety or potential effects of GMOs on our health. GMOs are heavily sprayed with herbicides and pesticides and have a negative effect on the environment. Look for supplements that state ‘non-GMO’ on the label, so you can make a healthier choice when it comes to supplementation. Whole Earth & Sea® wholefood supplements are third-party tested to verify their products are non-GMO and pesticide and herbicide free.
Making informed choices when considering supplementation will help you choose a high-quality supplement to support optimal health and wellness alongside a nutritious diet.
]]>*For a complete vegan alternative switch honey to agave syrup.
Recipe:
1. Soak dates in hot water for 1 hour. Drain and set aside.
2. Add oats and almonds to a food processor and process until a flour like mixture.
3. Add the dates, cocoa, protein, honey and pep permint extract to the almond and oat mixture and process everything until a sticky dough forms.
4. Divide mixture into 5 portions and place them in a donut mould.
5. Cover mould with plastic wrap and place in freezer for about 50 minutes.
6. When set, remove from freezer and decorate with peanut butter drizzles and chocolate chips.
]]>Optional Toppings
Granola, sliced banana, goji berries, pumpkin seeds, cacao nibs, blueberries, strawberries.
Recipe
1. Add all your ingredients to a blender and mix.
The mixture should be thick and creamy. You can thin it out by adding a splash of almond milk if you prefer.
2. Serve in a bowl and add all your favourite toppings from the list to the left
]]>Ingredients
Recipe
Blend and enjoy!
]]>Ingredients
Recipe
Blend and sprinkle with ground cinnamon, nutmeg and crushed walnuts. Enjoy
]]>Ingredients
Recipe
Blend and enjoy!
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