NutraChamps Blog

Author: Tisha Riman

  • 7 Ways Raw Honey Benefits Your Health

    7 Ways Raw Honey Benefits Your Health

    I don’t know about you, but I hated honey as a kid. I thought it was cloyingly sweet and without flavour. It wasn’t until I was an adult that I realized that the store-bought honey I disliked isn’t really honey at all: it’s a heavily processed honey-like product, that is often cut with high fructose corn syrup, to make it cheaper. Real honey—raw, unpasteurized honey—as it turns out, is delicious and insanely flavorful. Depending on the time of year, or the flowers its made from, it can be light and floral, or dark like molasses. Not only that, this natural sweetener is extremely nutritious: loaded with enzymes, vitamins and minerals — clearly raw honey benefits are plentiful.

    Here are our top seven benefits of consuming raw honey:

    1. Cough Suppressant

      Honey has been used for thousands of years to help with the relief of cold symptoms. And with good reason: a 2007 study found that honey was effective at reducing nighttime coughing in children—even more so than cough medicine. Just take a teaspoon of honey 30 minutes before bed (either in a cup of hot water, or on its own) to feel its soothing effect.

    2. Boost Immune System

      High antioxidant levels and a variety of probiotics make honey a great tool in preventing illness and strengthening the immune system. Probiotics work by increasing the good bacteria in our gut, and fighting off bad bacteria, while antioxidants work to protect immune cell damage. Take a spoonful everyday, or add to a hot cup of ginger tea when you’re feeling under the weather.

    3. Brain Booster

      We are only just starting to learn about the nootropic effects of honey. Raw honey is rich in antioxidants known as polyphenols. These polyphenols enhance memory function, reduces cellular damage, and reduce inflammation in the brain. One study found that menopausal women who took 20g of honey every day for four months had better short-term memory than those who didn’t. Raw honey often contains royal jelly—the food of the queen bee—which contains acetylcholine, a neurotransmitter that helps to regulate memory and improve focus.

    4. Treat Wounds and Burns

      Honey’s antibacterial properties and high pH may help to treat wounds and burns. Manuka honey in particular, has been studied for its healing properties, and a study in the British Journal of Surgery found that patients with leg wounds and sores showed remarkable improvement after using honey topically.

    5. Fight Allergies

      Unlike conventional honey, which has been ultra-filtered and processed at high temperatures, raw honey is only lightly filtered and still contains small amounts of pollen. As it turns out, that pollen may be able to help relieve allergy symptoms. This might sound counterintuitive, but the theory behind it is that it acts as a vaccine, exposing the body to small amounts of pollen, and triggering an immune response in the body. To make the most of this effect, buy local honey, as this will allow your body to build an immune response to the very pollen in your environment triggering your allergies.

    6. Regulate blood sugar

      Despite its sweetness, raw honey may be a healthy sweetener option for diabetics: studies have found that raw honey lowers blood plasma glucose levels, increases insulin and reduces hyperglycemia. Even more interesting, combining raw honey with cinnamon—which is also known for its ability to regulate blood sugar—gives it low glycemic effect. Use raw honey in baking, or drizzle on yogurt and fruit with a dash of cinnamon—and ditch the white sugar for good!

    7. Increase Energy Levels

      Forget about your energy drinks—honey is one of the best sources of carbohydrates to get the instant fuel (and pick-me-up) you need. Because it’s mostly sugar, it’s easily absorbed by the body, making it a great way to fuel up before and after a workout. You can even take it by the spoonful or add it to a snack to fight off the midday fatigue that plagues your workday!

    So there you have it: seven ways raw honey benefits your performance every day. Do you eat raw honey? What’s your favorite way to include this nutritious powerhouse into your diet?

  • 7 Natural Ways To Kick The Common Cold

    7 Natural Ways To Kick The Common Cold

    It’s that time of year again: the ground is snowy, the air is crisp, and the people are…sick.

    It seems that you and everyone you know is experiencing the dreaded symptoms of the common cold: congestion, sneezing, coughing, and a little red nose from the constant tissue action. So to curb your couch time, we’ve come up with seven ways you can kick the sick and get back to optimal health.

    1. Ginger

    Fresh ginger root is basically your anti-inflammatory one stop shop when you’re feeling sick. Ginger soothes sore throats, alleviates nausea, and loosens chest congestion. The best way to prepare fresh ginger is to peel it, and cut thin rounds—about an inch and half long—and steep it in a mug of boiling water for five minutes.

    1. Bone Broth

    There’s good reason we often crave a bowl of chicken soup when we’re sick! Traditional bone broth—in which the bones have been simmering for hours—are a source of easily digested nutrients, which is highly beneficial when you’ve lost your appetite. It also has great immune boosting properties: bone broth contains various amino acids, like arginine, glutamine and cysteine, that reduce inflammation, eliminate mucus and make it easier to breathe. Furthermore, bone broth is extremely hydrating due to its water and electrolyte content.

    1. Eucalyptus Steam Shower

    Eucalyptus, a powerful medicinal plant native to Australia, is a fantastic expectorant and decongestant. It works by eliminating toxins from the body, and opening up blood vessels to allow more oxygen to the lungs. It also has antimicrobial, antiviral and anti-inflammatory properties, making it an effective tool in combatting cold symptoms like coughing, runny nose and sore throat. Since shower steam is also a great way to help with respiratory cold symptoms, combining the two makes for instant relief. To make a eucalyptus steam shower, tie fresh eucalyptus—which can be purchased from your local florist—to your showerhead, and as you shower, breathe in deeply. This will last a few weeks (and look very attractive, might I add). Alternatively, you can put a few drops of eucalyptus oil on the shower floor where it won’t be immediately washed off, to get the same effect.

    1. Ditch the Sugar

    When you’re sick, it can be tempting to want to lift your spirits (and energy level) with a bit of chocolate or some candy, but research shows that sugar actually suppresses the immune system for hours after eating it by reducing the ability of Vitamin C to get into white blood cells. So if you find yourself craving something sweet, grab an orange instead—that way you’re getting a natural form of sugar, with Vitamin C and fiber.

    1. Zinc

    This trace element is a great immune booster—being both anti-inflammatory and antiviral—and research shows that zinc can reduce the duration of cold-related symptoms when taken upon first signs of sickness—some studies show by up to 50%. To get the most benefit, take one zinc lozenge every two to three hours as soon as you begin to notice symptoms. You can also include food sources of zinc, like beef, lamb, chickpeas and pumpkin seeds to your diet for a speedier recovery.

    1. Raw Honey

    Raw unpasteurized honey is such a powerhouse food: I’m talking antimicrobial, antiviral, antibacterial and anti-inflammatory. It’s also full of antioxidants and healthy probiotics—and it’s super delicious to boot. Research shows that raw honey is just as effective as over-the-counter medication in treating coughs and soothing sore throats. To make a Common Cold Elixir, combine one to two teaspoons of raw honey, with a few slices of fresh ginger, two slices of lemon and boiling water and steep in a mug for five minutes.

    1. Rest

    So this guy might be the hardest piece of advice to follow—and probably the most important. Not only are people who get less sleep more likely to get sick, but they’re also more likely to take longer recovering. Aim for seven to eight hours of sleep every night, and make sure to practice good sleep hygiene: turning off technology/blue light at least an hour before you go to bed, eating your last meal at least two hours before bed, and sleeping in a completely dark room. If you have trouble sleeping at night due to cold-related symptoms, take a hot Epsom salt bath with soothing essential oils (like eucalyptus, lavender and chamomile) to help sooth your body and put you in a more relaxed state of mind.