August 2024 – Choosing Health Now

Did you know that basil seeds, similar in shape/color/texture/taste to chia seeds have almost double the fiber of chia seeds and more than double the fiber of flaxseeds?

Up until recently when I read Good Energy by Dr. Casey Means (great book, btw), neither did I.
They also have significantly more potassium, calcium and iron while also being lower in calories.
Besides being super nutritious, basil seeds have several other important health benefits.

Health Benefits of Basil Seeds

Bowel regularity (they are loaded with fiber which can help alleviate constipation)
Anti-inflammatory (high in ALA or alpha-linolenic acid, an essential fatty acid to help balance the inflammatory cycle)
Promotes weight loss (balancing to blood sugar as well as a sense of satiety/fullness)
Support gut health (they are prebiotics so they feed your healthy gut bugs and help diversify your gut bugs)
High in antioxidants (contain compounds such as phenolic contents and flavonoids, which help protect your cells from damage)

How to Incorporate Basil Seeds

As with any high fiber food, go slowly and gradually. If you’re concerned or have a tricky medical situation, check in with your healthcare team first.
I recommend starting with a small amount of any concentrated fiber source to allow your gut to acclimate and prevent undue gas or bloating, so 1/4-1/2 teaspoon. You can increase to 1+ tablespoons/day of high fiber sources like basil seeds (or chia, flaxseeds, acacia fiber, psyllium husk or glucomannan fiber). Fiber recommendations vary from person to person, but generally I encourage at least 25-35 grams of fiber per day, which can a challenge for many of us (1 tablespoon of basil seeds provides 8 grams of fiber so you can see how helpful they’d be if you struggle to get enough fiber in your diet from other whole foods like vegetables, fruits, nuts, seeds, legumes, and grains).
It is best to soak basil seeds for about 5 minutes in water or other liquid before eating. They are great added to yogurt, smoothies, used as egg replacements in baking…you can really add them to any food, but just bear in mind that they absorb water, so you’ll want to make sure you are staying hydrated.I hope this information is helpful to you and wherever you are on your health journey.

It is my passion is to work with people like you whose health symptoms–like low energy, gut/digestive issues, excess weight, mood imbalance, and skin & sleep problems–are getting in the way of you living life fully and with a sense of freedom in your body. I help you to regain your health so you can feel great and free to enjoy life fully.

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Until next time, I’m wishing you unstoppable health!
~Rebecca

Apigenin is a superhero flavonoid amongst the plant compounds known as phytonutrients.
Today I’ll share some of it’s healthy boosting benefits and which foods have the highest amounts of it.

Health Benefits of Apigenin

Here are some of the top health benefits of apigenin:

Cell protection–works as an antioxidant to protect your cells from damage and accelerated aging.
Supports healthy brain function–because of its antioxidant and anti-inflammatory properties, apigenin is shown to have neuroprotective effects.
Antimicrobial effects–this nutrient has been found to inhibit multiple viruses including influenza, Hep C, and herpes; it has also been found to be helpful against antibiotic resistant bacteria.
Support glucose/insulin–reduces insulin resistance.
Anti-inflammatory–decreases cytokine release.
Eases anxiety & depression–reduces high cortisol, supports relaxation, supports good sleep.
Supports heart health–has been shown to reduce blood pressure and inflammation and may have other cardioprotective effects.

Food Sources of Apigenin:

Parsley: Dried parsley is the richest source of apigenin, containing approximately 4.5mg per gram! Fresh parsley also contains a significant amount, with 215.5 mg/100 grams.
Chamomile
Celery
Artichokes
Kumquats
Rutabagas
Cilantro
Onions
Spinach
Spices such as oregano, thyme, basil and tarragon

I hope this information is helpful to you and wherever you are on your health journey. For me, an easy way to add apigenin will be sprinkling parsley onto many cooked foods and adding fresh parsley as a garnish that gets eaten!