sexta-feira, 15 de novembro de 2013

Lanches saudáveis

Couve de Bruxelas e cenouras

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“Às vezes eu gosto de lanchar couve de Bruxelas ou cenouras – especialmente antes do jantar. Eu vou comendo uma ou outra enquanto estou cozinhando, e nisso como facilmente uma xícara de legumes e todos os seus nutrientes benéficos (como fibras, vitamina A e vitamina C)”. – Nutricionista anónimo

Algas assadas

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“Eu amo pacotes prontos de algas assadas. Este é o lanche perfeito para mim quando meus filhos estão jantando, mas eu vou jantar com meu marido mais tarde. Tem apenas 16 calorias por pacote, então se você quiser comer um segundo pacote, pode!”. – Nutricionista anônimo

Maçã verde com manteiga de amêndoa

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“Lanches são sempre a chave! Sou uma grande fã de uma colher de sopa de manteiga de amêndoa em um biscoito de grãos com fatias de maçã verde” – Lisa C. Cohn.

Abacate

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“Eu como meio abacate com limão e sal marinho – e fatias de maçã, se mais for necessário” – Keri Glassman.

Cerejas secas e nozes torradas

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“Gosto de cerejas secas e nozes ou amêndoas torradas (as cerejas são doces e cheias de antioxidantes e as nozes contêm óleos saudáveis ​​e proteínas para manter-me satisfeita)” – Angela Ginn.

 

Edamame torrado

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“Meu lanche favorito é edamame (preparado feito com grãos de soja ainda dentro da vagem) torrado. Tem proteína, é portátil, conveniente e rápido durante o trabalho. Ele é útil para levar em viagens de negócios também. Guardo alguns na minha mesa para que eu sempre tenha um lanche saudável por perto”. – Nutricionista anónimo

Vitamina de repolho com abacate

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“Uma vitamina de abacate batido com repolho, para energia, saciedade e deliciosidade” – Rochelle Sirota.[HuffingtonPost, LifeHacker]

Lower Your Blood Pressure with Purple Potatoes

 
Lower Your Blood Pressure with Purple Potatoes
 
Great news for potato lovers: they may be a health food after all. Although many people now think of potatoes as fattening, starchy and one of those white foods to avoid, research shows that just a couple of servings a day reduces blood pressure almost as much as oatmeal  - without causing weight gain.
But don't get carried away. The potatoes in the study were not fried or served with ketchup or sour cream and bacon bits. They were instead cooked without oil in a microwave oven. Some might argue that potatoes aren't even edible like that.   
The research was done on a group of overweight people with high blood pressure and the results were presented at the National Meeting & Exposition of the American Chemical Society (ACS).
Joe Vinson, Ph.D. of the University of Scranton headed the research and is hoping to remake the potato's sad nutritional image.  He points out that most people think of potatoes as fattening, high-carb, and basically empty calories.  That's why more than any other vegetable, they've been abandoned by many health conscious people.  But Vinson points out that when prepared without frying or fat, one potato has only 110 calories and dozens of healthful phytochemicals and vitamins.
In the study, 18 patients who were primarily overweight or obese with high blood pressure ate 6-8 purple potatoes (each about the size of a golf ball) with skins twice daily for a month. The researchers used purple potatoes because the purple pigment in fruits and vegetables is especially rich in beneficial phytochemicals.
The average diastolic blood pressure of the study subjects dropped by 4.3 percent and the systolic pressure decreased by 3.5 percent, said Vinson, who has done extensive research on healthful components in foods. The majority of subjects took anti-hypertensive drugs and still had a reduction in blood pressure. None of the study participants gained weight.
Although researchers used purple potatoes, they believe that red-skin potatoes and white potatoes may have similar effects.
Vinson said that other studies have identified substances in potatoes with effects in the body similar to those of the well-known ACE-inhibitor medications, the main pharmaceutical treatment for high blood pressure. Other phytochemicals in potatoes occur in amounts that rival broccoli, spinach and Brussels sprouts, and also may be involved in the beneficial blood pressure effect according to Vinson.
Should you eat 8 purple potatoes twice a day?  Probably not.  But the study does show that it doesn't hurt and potatoes have some serious health benefits. 
Unfortunately for French fry and potato chip fans, high cooking temperatures seem to destroy most of the healthy substances in a potato, leaving mainly starch, fat and minerals. Skip the microwave, too, and try them simply baked.  But don't forget the butter for additional health benefits.
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Como ajudar seu filho a gostar de alimentos saudáveis

kidseatveggies
 
Quem tem crianças pequenas sabe como às vezes é ingrata a luta para que se alimente de forma saudável — crianças não se preocupam com “sua saúde”, elas comem o que gostam.
 
Mas não é só isto que a motiva a levar um alimento à boca, segundo uma pesquisa recente. Além dos sabores doce e salgado, a apresentação repetitiva, o tamanho das porções e o comportamento dos pais também afetam suas escolhas alimentares.
     
Em um painel do Encontro Anual e Exposição de Alimentos de 2013 do Instituto de Tecnólogos de Alimentos americano, o comportamento à mesa dos pimpolhos foi dissecado. Sem surpresa alguma, as crianças preferem doces como cookies, chocolate, frutas e sucos, e também alimentos salgados que os fazem se sentir cheios, como batatas-fritas e pizza.
 
Mas o ambiente, o grupo de crianças em que eles estão inseridos, a família e o contato com um menu mais variado também afetam as escolhas dos pequenos. Para que deem preferência a alimentos saudáveis, as crianças precisam ser ensinadas a gostar deles.
 
Apresentar repetidas vezes o mesmo alimento para que a criança fique familiarizada com ele pode ajudar. Quando ela está na fase em que se torna mais exigente quanto à comida, entre dois e seis anos, apresentar pequenas porções ou misturar alimentos saudáveis ao que ela já gosta pode auxiliar a criar o hábito de comer bem.
 
E há também o comportamento dos adultos — as crianças os observam o tempo todo, e são mais propensas a experimentar e aceitar novos alimentos quando os adultos manifestam de forma entusiástica sua preferência a eles.
 
Entretanto, deve-se evitar o ato de pressionar as crianças a comer. E tentar comprá-las usando sobremesas pode ter o efeito contrário, fazendo com que detestem as verduras ainda mais. Envolvê-las na preparação do alimento, por outro lado, dá a elas uma experiência positiva que irá ajudá-las a aceitar alimentos mais saudáveis. [MedicalXpress]

4 alimentos extremamente saudáveis que você provavelmente nunca experimentou

Sementes de chia
 
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Ricas em fibras (em torno de 10 g a cada 30 g), em proteínas e em ômega-3, as sementes de chia também podem ajudar a diminuir os níveis de triglicerídeos e aumentar os de HDL (o “colesterol bom”) no organismo.
 
“As sementes também são muito interessantes porque podem gelatinizar praticamente qualquer líquido”, explica a autora. Misture 1/2 copo de sementes com 2 de leite, acrescente açúcar e deixe na geladeira por 4h e você terá uma sobremesa saudável.
 
Amaranto
 
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Grãos de amaranto são ricos em vitamina B6 e ácido fólico e são um bom substituto para arroz, macarrão e batatas. Também são uma excelente fonte de proteínas.
 
Dulse
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Essa alga vermelha é rica em iodo, potássio e antioxidantes.
 
Vinagre de maçã orgânico cru
 
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Mais difícil de encontrar do que sua versão pasteurizada, esse ingrediente é rico em enzimas – é importante, contudo, tomar mais cuidado com a validade, por conta da falta de pasteurização.
 

Proteínas vegetais vs Proteínas animais

É indiscutível que as proteínas de origem animal são proteínas de elevado valor biológico, ou seja, são constituídas por todos os aminoácidos essenciais e encontram-se numa proporção que proporciona uma boa absorção (sobretudo ovo e peixe). Têm ferro de elevada biodisponibilidade (grupo heme). Excelente aporte de vitamina B12.

No entanto têm alguns inconvenientes:

  • elevadíssimo impacto ambiental e económico;
  • a carne vermelha contém muito ferro heme, que está associado ao aumento da formação das nitrosaminas (substancias cancerígenas);
  • alto conteúdo em purinas (sobretudo a carne vermelha), que se metaboliza no organismo em ácido úrico;
  • elevado conteúdo de gordura saturada e colesterol;
  • ausência de fibras e vitaminas;
  • a carne (excepto a biológica) tem um alto conteúdo em xenobióticos (toxinas muito prejudiciais ao organismo);
  • estudos recentes provam:
  1. relação estreita entre uma alimentação rica em proteínas animais e a obesidade nos homens; carne vermelha e Diabetes tipo II
  2. elevada associação entre o consumo de carne vermelha e enchidos e elevado risco de cancro colorretal. Associação de menor intensidade ao cancro da próstata, pulmão e estômago. 

Ao contrário, as proteínas vegetais apresentam as seguintes vantagens:
  • baixo aporte de gorduras saturadas e fonte de gorduras polinsaturadas (com ácidos gordos essenciais), nenhum colesterol e naturalmente baixo valor calórico;
  • elevado conteúdo em fibra, antioxidantes e fotoquímicos;
  • menos acidificantes para o nosso sangue, pela presença de minerais;
  • contém menos purinas e eliminam-se melhor (menor acumulação de ácido úrico), sobrecarregando menos o fígado e o rim;
  • ainda, as proteínas vegetais apresentam um baixo índice glicémico, que evita os picos de fome, e um elevado poder de saciedade;
  • e finalmente mais económicas!


As proteínas vegetais são consideradas de menor valor biológico, por isso deverão ser conjugadas de forma correta para obtermos todos os aminoácidos essenciais.

The Dietitian’s Guide to Vegetarian Diets. An Aspen Publication. 1996

Eis alguns exemplos:
Leguminosas (pobres em aminoácidos enxofrados: metionina e cisteína) 
+ Cereais integrais (arroz, massa, millet, quinoa, bulgur, espelta…), frutos secos e sementes (pobres em lisina)

Além disso, existem excelentes fontes vegetais proteicas como as algas marinhas (espirulina e clorela), a soja e os seus derivados (tofu e tempeh).
 
 por Lea
 

segunda-feira, 11 de novembro de 2013

Incredible Health Benefits of 7 Types of Tea

 Teas that Are Natural Health Remedies


 
While people love tea for its flavor, did you know that tea originated as a medicinal drink thousands of years ago? Check out the amazing healing properties and health perks (weight loss included!) of different tasty varieties of tea. Consider trying a natural tea remedy before hitting the medicine cabinet next time something ails you.  


Green Tea  
Though it seems to have been around since the beginning of time, green tea has solidified its massive cultural popularity in the past decade (Green Tea Frappuccino anyone?).  

“Green tea has enjoyed fame in recent years as it has been under the research spotlight,” explains registered dietitian
Jacqueline Aizen. “Green tea is rich in EGCG, a powerful antioxidant that has been linked to improved cholesterol, and possibly inhibiting the growth of cancer cells.”  

Registered dietitian
Samantha Lynch adds that the chemicals in green tea also have been shown to help prevent heart disease and uplift your mood.  

But here’s what may just be your favorite part: The EGCG in green tea also makes it an incredible fat burner. Studies have shown that EGCG in green tea may both
reduce the body’s ability to absorb fat and enhance the body’s ability to use fat. Pretty magical, huh?
Ginger “Tea”  
Ginger can be a godsend for your stomach. Internist
Dr. Andrea Ruman explains that ginger is “used to aid digestion and treat stomach upset, stomach cramps, bloating, diarrhea and nausea.” Ginger accomplishes this mighty task by suppressing stomach contractions and improving the movement of food and fluids through your intestines.   You can buy pre-made ginger tea, but why not make your own from ginger root when your stomach needs calming.  

Aizen recommends slicing two inches of fresh ginger root and boiling in it in a cup of water for five minutes. Then strain the ginger and sip the “tea” slowly.  

“I also like to boil one tablespoon of fennel seeds in one cup of water for five minutes, strain, and sip on it slowly,” she explains. “Both ginger and fennel are excellent digestive aids.”  

Hungover? Ginger tea can help quiet your rollercoaster stomach the next morning. With its anti-inflammatory properties, ginger tea is also used to help silence pounding headaches.  

Read here for more
hangover remedies.
Oolong Tea  
You may remember hearing rumblings of oolong tea a few years back when it burst on the scene as a weight loss aid.  

The antioxidant catechin in oolong tea, along with the tea’s caffeine, is thought to boost the metabolism for up to two hours after you drink it. Oolong also contains Polyphenols, which have been shown to help block the body from storing fat, which in turn may help you to keep the weight off.   

The high concentration of polyphenols also helps improve dental hygiene by fighting tooth decay and helping prevent cavities.  

Oolong’s antioxidants are so potent that they help remove harmful bodily toxins, reducing the risk of chronic diseases like diabetes. It also helps remove toxins that damage the skin and cause wrinkles, age spots, and slowed exfoliation. We’ll drink to that.    


Black Tea  
Get ready for this: studies have shown that black (and green) teas have many more times the antioxidants of fruits and vegetables. These antioxidants work to detoxify free radicals in the body as well as block DNA damage. Translation? They may reduce cardiovascular disease, cancer and delay the onset of diabetes.  

If chronic disease is too far in the future to motivate you to drink-up, know that black tea may also boost the metabolism, fight halitosis (bad breath) and improve skin.  

Like with any tea, be careful not to add too much sugar and avoid tea lattes (that chai latte ring a bell?), which can be packed with sugar and high in calories. For a healthier black tea fix, try an iced pure black tea for an afternoon pick-me-up. Black tea does, after all, have the highest caffeine of teas.           


Nettle Tea  
If you suffer from seasonal allergies, try a dose of nettle tea before popping a few anti-histamines. And yep, nettle tea does come from nettles—those stinging weeds found in parts of the U.S.    

Nettle tea works to relieve those sneezing, stuffy nose, scratchy throat, rub-your-eyes-out allergy attacks through its antihistamine properties. If you start drinking it before your allergies reach full-blown status, you may even be able to ward off the attack entirely.  

It’s nice to know nettles are good for something besides ruining afternoon picnics and hikes.      


Chamomile Tea  
The word chamomile just sounds soothing doesn’t it? People have long used chamomile as a before bed ritual when they are feeling anxious or need to wind down from a busy day.  

Researchers believe chamomile acts as a sedative in part because it can increase levels of the amino acid glycine in the body, which is known to act as a nerve relaxant. Try having a cup of chamomile tea 30 minutes to an hour before bedtime if you need help winding down. (Check this out for more
tips to get better sleep.)

In addition to these calming properties, chamomile is also shown to help ease menstrual cramps. This may be because glycine also helps reduce muscle spasms, and may help to relax the uterus. (Likewise, chamomile has also been found to be effective at calming stomach and intestinal cramping—great for
irritable bowel syndrome sufferers, who are commonly women).
Evelyn Resh, a certified sexuality counselor and nurse-midwife, even recommends drinking chamomile tea and mint as a natural remedy for upset stomachs related to our old frenemy PMS.
You can also use chamomile tea bags to help reduce puffiness under the eye area, recommends certified holistic and clinical nutritionist Pamela Warren. Just dip the bags in warm water, let them cool to room temperature and then rest them over your eyelids and under-eyes to sooth the area and help fluid dissipate.      


Peppermint Tea  
Like chamomile, peppermint tea is also shown to help release tension, promote relaxation, and aid in calming the body to prepare for sleep.  

Peppermint tea is also great for relieving constipation (how’s that for a segue?). It can also help relieve mild stomach pain, flatulence and diarrhea.  

The tea can also help keep you smelling better in other ways too: the minty aroma is a great natural remedy for bad breath.  

This, combined with its ability to ease the unfortunate symptoms listed above, just may make peppermint the perfect tea for a first date.          


References: webmd.com/food-recipes/features/antioxidants-in-green-and-black-tea; sciencedaily.com/releases/2005/01/050104112140.htm; ncbi.nlm.nih.gov/pmc/articles/PMC2995283/; doctoroz.com/slideshow/health-benefits-tea; livestrong.com/article/322104-the-advantages-of-oolong-tea/; http://www.sciencedaily.com/releases/2005/01/050104112140.htm
 

domingo, 1 de setembro de 2013

ALOE – A WONDERFUL MOISTURIZER-GROW & USE YOUR OWN

 

IMG_8392
 
 
Yes – my blogs tend to be about my journey and art.  As part of my life journey, I am studying and practicing how food and herbs can be used to maintain good health.  This post is about harvesting aloe gel from your own plant and using it!  The image you see here is my aloe plant.  I bought it a few years ago – it was a rescue from the grocery store.  I saw this pathetic little plant  - must of been only three inches tall and nearly dead sitting in the grocery store shelves plant section.  So of course due to it’s state the store had it marked WAY down.  So I purchased it.  Today it is a MOMMMA!  In this photo – the large part of the plant is the original plant grown up and the small leaves just behind it is the baby.  I have used a leaf here and there for sunburns but thought I’d research harvesting and using more of the plant.  Here is what I found……
Aloe is said to have the powers of luck and protection. It is believed that an aloe plant in the home is known to guard against evil influences and prevent household accidents. It also brings good luck.  Aloe has been associated with a certain somewhat mysterious symbolism associated with its extraordinary powers to heal.  The plant has a very distinctive symbolic association with enduring life.  It has been noted that the Aloe plant has amazing ability to heal itself or “come back from the dead”, which is seen symbolically to be associated with its ability to heal humans and, virtually, therefore, to “bring them back from the dead”.
The plant is about 96% water. The leaves contain a clear gel that has a powerful ability to heal. It can be harvested from each leaf on the plant, preferably the leaves that have grown significantly in size and used as a moisturizer for the skin and hair.  The gel is the most important parts of the plant for home medicinal use. Below you will find how to harvest aloe and use it for skin and hair health.
Picking The Correct Leaf - The juiciest aloe-vera leaves are located on the outside bottom of the plant, are dark green in color and wide.
Cutting the Leaf -  Most people use aloe simply by cutting off a piece of leaf and squeezing the liquid onto their skin. This works, but it wastes the inner gel, which is the most potent part of the plant. Cut off only one or two leaves at a time, allowing the rest of the plant to continue growing (unless you are removing the entire plant and packaging the gel in containers) Place the cut leaf upright in a container in a slightly tilted position to drain out sap; this takes about 10-to-12 minutes, and the sap should be discarded.
Harvesting the Gel If you cut one leaf and use the gel topically for cuts or sunburn,  one blade of aloe can be used for weeks. The severed end of the blade is self healing. But if you are harvesting more Aloe it should be processed within a couple of hours of harvest so as to prevent oxidation.
To harvest all the gel, you’ll need to “fillet” the leaves rather than merely squeezing them. The filleting process reaps much more aloe gel than simply squeezing it.
Once you have cut the leaf and let the sap drain, you can cut about half an inch on both sides, until the gel is visible, cutting the sides completely from top to bottom.  This removes the sharp points on the leaves.
The next step is to fillet top, the same way you would a piece of fish, by holding the knife parallel to the leaf. Cut the top portion of skin off first, which will expose the translucent gel.  Using a spoon, scoop out as much gel as you can, but without scraping the leaf with force.
It is preferred that aloe-vera gel is used fresh, which is why cutting off a small number of leaves at a time is the best choice. But, properly cut and stored gel can last up to a year in the refrigerator.
Storing Aloe Vera Gel - Place your removed gel into food-safe containers with a lid, preferably brown or dark green glass to block out excess light. Store it in the refrigerator.   To make it last longer and to prevent discoloration (your juice will eventually turn brown), add a drop of vitamin E and a drop of grapefruit seed extract.  For every ½ cup of pulp. Spoon it into the blender.  Add 1000 mg vitamin C crushed into a powder. Then add 800 IU Vitamin E -  Use the tip of a paring knife to poke a small hole in the gelcap. Squeeze the oil from the capsule into the blender. The vitamin C and vitamin E serve to enhance the health benefits of the aloe vera. The vitamins will also provide some natural preservative properties. Blend the ingredients very well. Some small bits of solid-looking pulp may remain and are harmless. However, you can strain the aloe vera gel through some cheesecloth, if you wish. Don’t forget to store your aloe juice in the refrigerator even after adding these vitamins!
 
USING ALOE GEL  - Even a small amount of aloe juice can go a long way!
Hair Conditioner
Instead of your regular conditioner, whip up this moisturizing, aloe-based gel. Use 1/4 cup aloe gel, and combine with the juice of 1/2 lemon. Mix in a few drops of your favorite essential oil(s) for fragrance and extra moisture. Apply after shampooing, leaving it on for three to five minutes.
Overnight Hair Treatment
For superb hydration, leave aloe in your hair overnight. You can mix the gel with cold-pressed oils such as olive or avocado for extra conditioning. Wet your hair with the mixture, put your hair in a shower cap, and drift off to sleep. In the morning, rinse well (if you used pure juice) or shampoo and condition (if you added oils).
Aloe Hair Conditioner
Squeeze the juice from half of a fresh lemon into a bowl. Mix in 1/4 cup of aloe gel.  Additionally you can add three to five drops of your favorite essential oils to the mix. for your own personal fragrant touch. After shampooing and rinsing, apply the aloe conditioner to your hair, focusing on the ends and the scalp the most. Allow the conditioner to sit on your hair for three to five minutes. Rinse thoroughly.
Hair Loss
The benefits of aloe vera are still being researched, but it contains two substances called “macrophages” and “superoxide dismutases”–both of which have been considered as possible hair growth stimulators. The anti-inflammatory properties of aloe are wonderful for inflamed follicles, and the plant is so soothing that there’s no harm trying it out. Apply aloe vera juice or gel directly to the scalp and massage it in. Leave it on for a few hours or overnight, and keep an eye out for new hair growth.
Dandruff
Aloe vera works to prevent or cure dandruff. Apply the juice or gel directly to your scalp, and rub it in well. You can add a few drops of tea tree oil for extra potency. Leave it on for 20-plus minutes before showering. Repeat this several times a week for two weeks, or until the problem goes away.
Irritated Scalp
The gentle, soothing feeling of fresh aloe vera juice is wonderful for itchy, irritated or sunburned scalps. Break a leaf and squeeze it directly onto hair. Rub it gently into the scalp and leave in. Reapply whenever the irritation resurfaces.
Skin Moisturizer
Apply aloe gel to the face making sure to smear plenty of aloe on any wrinkles, scars or blemishes and allow to penetrate for thirty minutes. This will give ample time for the aloe to go to work on hydrating and nourishing your skin and putting back into your skin what the harsh elements have taken away. Rinse your face with cool water gently but thoroughly until all traces of aloe vera gel are removed. Pat dry with a clean paper towel. Your skin should feel firm and your pores should look closed. Repeat least once a week to rejuvenate your skin as well as plump wrinkles, fade scars, age spots and blemishes.
    • For oily acne-prone skin - Nourish oily skin without adding too much moisture. Apply it before bed and even in the morning if you choose.
    • For dry skin  – Aloe gel can also double as a primer and control if you wear it under makeup. It also works well for dry, flaky skin, as aloe Vera is a humectant that seals moisture into the skin.
Skin Irritation and Sunburn
Aloe is effective for soothing sensitive skin. Whether the skin on your face is suffering from a rash or irritation after shaving, aloe  gel will heal the skin and has a cooling sensation. Aloe gel helps the skin turn over by regenerating new cells. That promotes healing and reduces pigmentation caused by skin irritation.  Aloe gel is a home remedy for sunburns. It’s a common ingredient in commercial products to treat sunburns.
Life is not merely being alive, but being well.” 
- Martial, 66 AD, Epigrams
ADDITIONAL INFORMATION:
aloes027-l
 
Common names: ~Lily of the Desert~ ~Plant of Immortality~ ~Medicine Plant~ ~Burn Plant~ ~First-aid plant~ ~Miracle Plant~ ~Single Bible~ and ~Quinine Leaf~ ~Barbados~ ~Aloe Barbados~ ~Curacao Aloe~
Sanskrit Name: ~ Kumari~
Chinese Name : ~Lu hui~
History of Aloe: website
NOTE:

As a food supplement, aloe is said to help digestion, aid in blood and lymphatic circulation, as well as kidney, liver and gall bladder functions.  I advise against using your own harvested fresh aloe juice internally unless prescribed by a naturopathic physician. It’s difficult to remove all of the sap, and this can have negative health consequences, particularly for pregnant women, seniors and young children. Aloe can be useful internally for specific ailments, but I recommend that you consult with a naturopathic physician before undertaking this treatment.  If you’ve consulted with a naturopath and want to use your own harvested juice internally, process only the clear gel fillet. Rinse it in a mild vinegar solution (vinegar mixed with water) to remove more of the sap’s residue. Eat or drink the amount prescribed as soon as possible for maximum benefit. You may want to flavor it with something tart, salty or sweet (such as fruit juice). Save excess gel by freezing it.
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