Spirulina, The Benefits, and How to Use It

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If you have not heard of spirulina (which I had not until a few weeks ago), it is a blue-green algae, or, cyanobacteria that can be taken as a health food supplement in either powder, tablet, or flake form. Spirulina is extremely high in protein, making up nearly 65% and a great source of vitamins and nutrients. In fact, the daily dose of spirulina (2,000-3,000 milligrams taken in 500 mg doses) has about 15% our daily intake of vitamin A, 45% our daily intake of potassium, 10 calories, 1 gram carbohydrates, 0.25 grams of fat, and 2 grams of protein. Spirulina is also high in beta-carotene, chlorophyll, calcium (26 times what is found in milk), gamma linolenic acid (an essential fatty acid), zinc, copper, vitamin E, vitamin B-complex, and is a complete source of protein.

Researchers from the University of Maryland Medical Center have found that spirulina has many benefits in test tube and animal studies, although no tests have been done on humans. Some of these benefits that may transfer to humans include:

• Immune Support: Spirulina increases the number of antibodies found in the immune system along with infection-fighting proteins.
• Anti-cancer Properties because of the immune support
• Detoxifies the Body: Chlorophyll helps remove toxins from our blood.
• Reduces Allergic Reactions: Spirulina stops the release of histamines that cause runny noses and eyes along with itching skin, eyes, and throat.
• A Protein Supplement
• Anti-infectious: Spirulina may aid against herpes, HIV, and the flu.
• Improve Oral Health: This is for two reasons, the first is that spirulina has high amounts of phosphorous that reduce enamel decay. The second is that it may help reduce oral cancer.
• A Probiotic: Spirulina boosts the production of probiotics in the body.

Blue-green algae, in nature, can easily bind to other metals and toxic substances. Be sure to get a good quality spirulina from a trusted source to avoid health risks. I have heard very good things about Mountain Rose Herbs.

How to Use It

Spirulina can be taken in tablet form, or, as a powder mixed into drinks. It is recommended to take 2,000-3,000 milligrams of spirulina in 500 mg doses daily. You can mix spirulina into most baked goods, oils for salads, and almost anything else. One of my favorites is in smoothies. Here are a few great smoothies that use spirulina.

1. Spirulina and Kale Smoothie
2. High Protein Spirulina Smoothie
3. Mango and Coconut Smoothie
4. Spinach and Spirulina Smoothie

Beer, Wine, or Liquor, Which is Healthiest: Beer and Wine

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Does anyone else feel like the first part of the year was made for party and the second half is for business? I mean, we start of the year with New Year's where champagne is handed out like candy way before they ball drops until way after. Then, we move to Valentine's Day for the wine lovers followed up by St. Patrick's Day with it's green beer, Irish beer, and any other kind of beer available anywhere. Thankfully, we get a month off until Cinco de Mayo strikes. These holidays can leave any waist-watching human in a bit of a lurch. We all know that alcohol packs on the pounds, even for those who are only have a glass or two a week (some models swear it off months before big shows).

With St. Patrick's Day coming up, it seems like the perfect time to talk drinks- which are good, which are bad, and which we should avoid like the plague. Surprisingly, beer is not one of those that need be avoided.

When I started this article, I planned for it to be one, super informative bit with recipes, health benefits and risks, and nutritional information for beer, red wine, white wine, and liquors. But, it was going to be the longest article ever written on P+K by a long shot. Instead, we will have two segments of drinks over the next three days. Today, we will start with beer and wine and tomorrow will be the hard stuff

Beer

Beer drinkers rejoice. New research shows that beer can help lower cardiovascular disease and has more protein and B vitamins than red wine. The hops actually help reduce bad cholesterol from the polyphenols found in hops naturally. The yeast that comprises beer is also a probiotic that aids our body in digestion, much like yogurt. Even better, new research has also found beer to have the same amounts of antioxidants as red wine. As a rule of thumb, the darker the beer, the richer it is in antioxidants.

Unfortunately, the health benefits end after 12-ounces so keep your intake low to get all the benefits with fewer of the beer pitfalls known as a beer belly. Here is the nutritional info of your average beer:

• Calories: 140-270 depending on the beer. Craft beers tend to have a higher calorie content than your Michelob or Bud counterparts. Color does not make a difference for calories. Light beer has under 100 calories
• Fat: 0 grams
• Carbohydrates: 10-15 grams, depending on the beer.
• Protein: 1 gram, on average

Red Wine

It is a common known fact that red wine is better for us than white. Red wine has antioxidants that help increase the good cholesterol and fight against heart disease. This is mainly due to the antioxidant, Resveratrol. Resveratrol could also be linked to decreasing the risk of blood clotting and inflammation. Other polyphenols in red wine could also help protected the lining of our blood vessels and heart. Just like beer though, red wine's benefits are not seen after one glass.

The average red wine has among the fewest calories, fats, and carbs compare to most other alcohols. An average serving, or 5 fluid ounces of wine has:

• Calories: 125 (25 calories per ounce)
• Carbohydrates: 3-5 grams depending on the red wine
• Fat: 0 grams
• Protein: 0 grams

White Wine

White wine is among the least beneficial drinks when it comes to nutritional content, but, is better in the form of calories. On average, white wine has four calories less per ounce than red wine. Dessert wines tend to have a much greater calorie count at 45 calories per ounce. The average 5 fluid once glass of white wine contains:

• Calories: 121
• Carbohydrates: 4 grams
• Fat: 0 grams
• Protein: 0 grams

Why Eat Kale

1. Flat Belly Kale Smoothie from Fitsugar 2. Lemony Kale Salad from Marthe Stewart 3. Spicy Tahini Baked Kale Chips from Pumps and Iron 4. Best Fish and Kale Recipe from P+K

Kale is a great way to get plenty of vitamins and nutrients along with fiber. Most of us know this already, and most of us eat is already. Here are just a few more reasons why we should all have some kale in our diets. Raw kale is 72% carbs, 12% fats, and 16% proteins. One cup of uncooked kale has:

• 33 calories
• 6.7 grams carbs
• 1.3 grams dietary fiber
• More omega-3 fatty acids than omega-6
• 206% the daily recommended vitamin A
• 134% the daily recommended vitamin C
• 684% the daily recommended vitamin K
• 26% the daily recommended manganese

We try to add kale to as many things as possible. Baby kale is great in smoothies with strawberries, bananas, and spinach. Cooked kale is incredible with fish, salt, and garlic, and kale chips are one of the yummiest splurge treats ever!