BODY: The Benefits of Maca

Achieving optimal health using natural remedies has become a go-to for many people. Given the current hyper-focus on keeping the body fit and clean, one superfood to consider adding to your diet is maca. In recent years the use of maca outside of traditional medicine has risen exponentially and can be found around the world in powder form for baking or as a supplement.

The maca plant, Lepidium meyenii, is sometimes referred to as “Peruvian ginseng” and is cultivated in the Peruvian Andes, though it grows wild in Peru, Paraguay and Argentina. Traditionally, maca has been used since the days of the Incans to enhance fertility and sex drive, though it can also help energy and stamina. It is classified as a cruciferous vegetable and the main edible part of the plant is the root, which can range in colour from yellow, purple or black. (1)

Despite the earthy taste, which may be bothersome to some, maca is versatile and can be added to smoothies, baked goods and energy bars. The ideal dosage has yet to be determined, however in most studies the dose ranges from 1.5-5 grams per day. It is widely available in stores and online in powder form, 500-mg capsules or as a liquid extract.

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Maca Smoothie (5g) with soy milk, strawberry & banana. Topped with apple & mixed berries.

While much of the research is still in early stages, here are some of the preliminary benefits found in the maca root:

Rich in Vitamins and Minerals: Good source of Vitamin C, Copper, Iron, Potassium, Manganese and Vitamin B6. It is also an adaptogenic superfood which not only helps support the body’s ability to deal with stress but it also contains all eight essential amino acids and plenty of phytonutrients.

May Increase Libido & Improve Function of Hormones: Maca has been heavily marketed for its ability to enhance sexual desire, with most studies showing improvement after six weeks of use. Some evidence has shown that maca can increase men’s fertility and improve semen quality (though the test subjects ingested maca regularly for four months). As well, maca may help relieve menopausal symptoms in women by alleviating hot flashes and improving sleep.

Mood Boosting: Maca has been shown to boost mood as it contains flavonoids which can help reduce anxiety and symptoms of depression. It has also been traditionally used by Peruvians to improve cognitive performance.

Maca is generally considered safe, however, if you have a history of thyroid problems, you may want to be careful with maca as it contains goitrogens which may interfere with the normal functioning of the thyroid gland. (2)

Start out slowly by adding a teaspoon (approx. 5 grams) or less to your coffee, baked goods, or smoothies a few days a week and see if you notice any changes to your health. Maca is a powerful superfood with key nutrients that can help support your body and keep you feeling strong.

maca balls

Maca Energy Balls with dates, walnuts, almond flour & coconut!

Sources:
1. Gaia Herbs. “Why We Love Maca: Top Benefits of This Amazing Adaptogenic Herb.” Gaia Herbs, 26 July 2018, http://www.gaiaherbs.com/blogs/seeds-of-knowledge/why-we-love-maca-top-benefits-of-this-amazing-adaptogenic-herb.
2. Palsdottir, Hrefna M. “9 Benefits of Maca Root (and Potential Side Effects).” Healthline, 30 Oct. 2016, http://www.healthline.com/nutrition/benefits-of-maca-root.

BODY: Matcha Made in Heaven

Matcha’s popularity over the last few years has remained constant in a health industry that is perpetually on the hunt for the next superfood supplement. Much like the rise of drinks containing the detoxifying properties of chlorophyll, charcoal and turmeric, many cafés now offer matcha teas, lattes and baked goods. Matcha powder is incredibly versatile so you can add it to your diet in the form of tea, smoothies, coffee or cake.

Similar to green tea, matcha is derived from the Camellia sinensis plant, however the extra benefits come from the way it is grown. Matcha tea plants are covered 20-30 days before harvest to shield them from direct sunlight; by doing this, the chlorophyll production is increased and boosts the amino acid content which gives the plant a darker green colour and vastly increases its nutrient benefits.

Matcha contains nutrients from the entire tea leaf, rendering a greater level of caffeine and antioxidants than you would typically find in green tea. Some scientific studies have shown that matcha can help protect the liver, promote heart health and assist in weight loss.

Much like green tea, matcha is rich in catechins: a specific class of plant compound that acts as a natural antioxidant and is commonly found in tea, cocoa and berries. By consuming a healthy amount of natural antioxidants, you can help your body stabilize free radicals, which are the potentially harmful compounds that can damage your cells and cause disease. By adding matcha powder to hot water and make a tea, you actually release more catechins than steeping green tea leaves in water. The result is a high-power antioxidant rich (and caffeinated) drink!

Matcha has been shown to help protect the liver from damage; our livers are responsible for flushing out toxins, metabolizing drugs and processing nutrients so it’s vital we keep them running smoothly. One study gave diabetic rats matcha for 16 weeks and found that it prevented damaged to the kidneys and liver. Another study was conducted using green tea extract and showed that after 12 weeks the liver enzyme levels were reduced; elevated levels can be a sign of liver damage.

In studies using test tubes and rats, green tea extract (similar to matcha) was found to decrease tumor size and slowed the growth rate of breast cancer cells in rats. Matcha in particular is high in EGCG, a type of catechin that has been shown to have powerful anti-cancer properties. One test tube study found that the EGCG in matcha helped kill off prostate cancer cells; other test-tube studies show that EGCG is effective against skin, lung and liver cancer. While further testing is necessary to determine the effectiveness in humans, the initial results are promising.

Consuming matcha has been shown to help protect against heart disease and reduce levels of bad cholesterol (LDL) as well as triglycerides. When combined with a healthy diet and exercise, using matcha may help heart health and increase protection against heart disease and stroke, one of the leading causes of death for people over the age of 35.

Most weight-loss supplements use green tea extract; it has been shown to help speed up metabolism and increase fat burning. A review of 11 different studies showed that green tea reduced body weight and also helped maintain weight-loss. Given the higher efficiency of matcha in all other areas, it is likely to render the same results. (1)

Some tests have shown that by consuming roughly 4 grams of matcha may help enhance brain function. A 2017 study in Food Research showed that people who drank matcha tea experienced an increase in attention and processing speed an hour later, benefits which strongly outweigh drinking tea or coffee. This increase in attention, alertness and memory is likely due to matcha’s L-Theanine (a polyphenol called EGCG) and the higher concentration of caffeine. The L-Theanine also helps extended wakefulness without an energy crash, while boosting alpha brain wave activity to help decrease stress levels. Splurging on a matcha latte every now and again could be the solution to the afternoon slump. (2)

While the benefits of supplementing your diet with matcha are many, as with any health supplement, moderation is key: liver problems have been reported in individuals who drank 6 or more cups of green tea per day. This equals about two cups of matcha tea, given its higher concentration. Adding 4 grams of matcha to your diet a few times a week until you get used to it is a great start. Matcha is easily found in many health food stores, grocery stores, and online. My local grocery store carries matcha and I have been adding it to smoothies and oatmeal with great results; I’m less likely to crave or need coffee on days I supplement with matcha. As with anything, make sure the supplement is right for you before incorporating it on a regular basis.

Citations:
1. Link, Rachel. “7 Proven Ways Matcha Tea Improves Your Health.” Healthline, 10 Oct. 2017, https://www.healthline.com/nutrition/7-benefits-of-matcha-tea.
2. Gainsburg, Marissa. “9 Benefits of Matcha Tea That Will Make You Want To Drink It Every Day.” Womens Heath Mag, 22 Apr. 2019, https://www.womenshealthmag.com/food/a27127259/matcha-powder-benefits/.

MIND: Peripheral

I had been right, I was still right, I was always right.
I had lived my life one way and I could just as well have lived it another.
I had done this and I hadn’t done that.
I hadn’t done this thing but I had done another.

And so?

The Stranger // Albert Camus

MIND: Laughing

There are certain queer times and occasions in this strange mixed affair we call life when a man takes this whole universe for a vast practical joke, though the wit thereof he but dimly discerns, and more than suspects that the joke is at nobody’s expense but his own.

Moby-Dick // Herman Melville