My top 4 TEAS & BEVERAGES for a balanced liquid intake



1. Nettle tea

Wind down & calm your mind

Nettle Leaf Tea benefits - Beyond Keto

Nettle tea, also known as stinging nettle or urtica dioica, is rich in essential vitamins and nutrients such as vitamin B complex, vitamin C, vitamin E, beta-carotene, calcium, magnesium, potassium and amino acids. It has also the highest amounts of chlorophyll of any plant. Nourishing the body in many ways, nettle tea is a great go-to tea day or night, as it has no caffeine. For me, this tea tastes very smooth, simple and subtle. It's great to wind down and calm the mind as it's by no means overwhelming.


Some of it's know benefits are:
  • PMS wonder – high in iron nettle helps combat anemia, eases menstrual cramps and prevents heavy bleeding by clotting the blood with its ample amounts of vitamin K.

  • Anti-inflammatory - Curcumin actually turns off the genes related to inflammation that are located within the cell.

  • Improves lactation – Nettle strengthens blood vessels, supplying mammary glands which produce milk in breasts.

  • Kidney stones – Studies found the extract of stinging nettle, urtica dioica, has chemical constituents that show strong dissolving abilities of minerals within the body. This helps to decrease elevated levels of calcium, oxalate and creatinine in the urine. It has also reduced calcium and oxalate deposits in the kidneys, which are the two most common components that bind together creating kidney stones.

  • Gentle diuretic – traditionally used to rid the kidneys and bladder of toxins and to cleanse the blood stinging nettle is an excellent body purifier. Being a diuretic, nettle tea has been shown to prevent and soothe urinary tract infections by increasing urinary output. This makes the tea ideal for sodium induced water retention, high blood pressure and. Also, by flushing the body excess uric acid can be released from joints and muscles alleviating arthritic pain, inflammation and avoiding gout. Nettle tea (without other herbs) is considered safe in pregnancy, helping relieve swollen ankles.

  • The most recognized health benefit of using stinging nettles is activity against Benign Prostatic Hyperplasia (BPH), also known as an enlarged prostate, as well as urinary tract infections. Clinical studies suggest that Urtica spp. contain compounds that affect the hormones responsible for BPH. In addition, nettle root extract shows activity against prostate cancer cells. In therapy, nettles are usually used in combination with saw palmetto (Serenoa repens). They are also used as a home remedy for bladder infections.

And finally, the Beauty benefits: Dihydrotestosterone (DHT) is an androgen responsible for the biological characteristics of males, also known as a potent form of testosterone. Enzyme 5-alpha-reductase (5-AR) converts testosterone into DHT. High levels of DHT have been linked to hair loss on the head, high levels of BPH, facial/body hair growth, over-active sebaceous glands resulting in acne and more. In a study, they showed that nettle root extract was able to block the 5-AR enzyme, preventing the conversion of testosterone to DHT.





2. Licorice root tea

Powerful & sweet

Licorice Root Tea benefits - Beyond Keto

Licorice root tea, also known as the plant called glycyrrhiza glabra or sweet root for its sweetener like properties, licorice root is used in candies and beverages but also holds powerful medicinal benefits. Abundant in vitamins and minerals some of these include, vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and E (tocopherol) as well as minerals such as, phosphorous, calcium, choline, iron, magnesium, potassium, selenium, silicon and zinc. I enjoy drinking licorice tea because it is sweet like a dessert without actually eating anything. I used to drink licorice tea at night as it has no caffeine. Later, I found out that it's better consumed during the morning/day in order to raise healthy cortisol levels boosting energy.


Some other great benefits of licorice root tea are:
  • Skin care - antimicrobial activity against skin infecting bacteria and soothing inflammatory properties that prevent and treat acute and chronic inflammation within the body. These qualities provide the perfect conditions to help clear up skin problems such as eczema or psoriasis.

  • Smooth muscle relaxation - licorice root provides a specific flavonoid that has been proven to relax smooth muscles within the body. This can bring relief to symptoms such as seizures, spasms and heart palpitations.

  • Supports the immune system - by reducing inflammation by relaxing smooth muscles within the throat this proves beneficial to illnesses such as bronchitis and sore throats. Breaking up stubborn phlegm and mucus also supports and boost the immune system allowing for easier elimination of underlying harmful bacteria or pathogens.

  • Hair and scalp - having anti-inflammatory properties, by inhibiting cells that cause inflammation of the skin, proves beneficial in preventing a dry scalp which leads to annoying dandruff. This slight improvement in the health of the scalp allows the hair follicles to grow easier and stronger. An added bonus is all the minerals and antioxidant benefits the tea provides supplying the proper nutrients the hair needs to become thick and lush improving its overall appearance.

  • Improves PMS & levels hormones - traditionally used to treat menstrual cramps, by soothing & relaxing smooth muscles as mentioned above, mood swings and other hormonal fluctuations. Licorice root has been found to regulate the stress hormone, cortisol. Studies found that licorice root was able to inhibit a main enzyme needed in the conversion of non-active to active cortisol.

Note, licorice root has been found to produce opposite effects when consumed in excess. For example, cortisol is a stress hormone that taxes our adrenals and throws our hormones out of wack but only when we have too much of it. On the contrary, cortisol can be beneficial. It helps to wake you up naturally, maintain blood pressure, immune function and helps with anti-inflammatory processes within the body.





3. Dandelion tea

Powerful & sweet

Dandelion Tea benefits - Beyond Keto

Many people believe dandelions to be their biggest enemy in attaining a shot at the perfect lawn. Unfortunately, dandelions have been touted with an ever-lasting bad image of being a “weed”. But what a lot of people don't know is that dandelions hold a powerful host of health benefits from its roots and leaves to its flower. Containing an excellent source of vitamin A, C and K, they also supply an apple amount of important minerals such as iron, calcium, magnesium and potassium. You can brew any part of the plant or eat the leaves for a blast of health properties. Dandelions can have an overwhelming taste but I have found roasted dandelion root tea to have a nice coffee like taste and thus enjoy it as a morning coffee substitute when I take a break from caffeine. Look in my recipes to find out how I make my dandelion tea “latte”.


Some other great benefits of dandelion tea are:
  • Reduces triglycerides, total cholesterol & insulin levels – a study on mice found that when fed a high fat diet and supplementing with dandelion leaf extract their accumulated lipids within the liver (fatty liver) and insulin resistance reduced. This is because dandelion root extract activates a certain energy sensor (known as AMPK) within the body. Once activated, the sensor then increases fatty acid oxidation which gives us a sustainable source of energy. The fatty acids being used come from the total cholesterol and triglycerides essentially dropping them in numbers. When triglycerides are being broken down that means the hormone-sensitive lipase (HSL) increases, as to break them down. Remembering what I said before, when HSL increases insulin levels decrease.

  • Improves heart health: when your body has accumulated high amounts of triglycerides within the artery walls, they can harden and thicken causing risks such as heart attack, heart disease and stroke. As said above, dandelion root has been shown to decrease triglycerides by breaking them down and using them as energy or in other words oxidizing the fatty acids.

  • Helps manage diabetes: by the breakdown of triglycerides, HSL must increase in order to break them down. When HSL increases because HSL and insulin are inversely connected, insulin levels will decrease lowering blood glucose levels thus helping with diabetes.

  • Helps digestive problems, detoxes the liver and improves kidney and gallbladder function – the phytochemicals of dandelion taraxacin and taraxacerin, stimulate bile flow within the liver. Bile detoxifying the liver by riding it of toxins, breaks down fat and aids in digestion and it also improves the circulation in the liver. Improving the blood circulation in the liver is important because the liver takes on the role of blood exchange. This is when high pressure, well-oxygenated blood mixes with low-pressure, less oxygenated but highly nutrient rich blood. The liver then sorts out the blood storing vital nutrients and eliminating toxins allowing for proper lipoprotein metabolism (fat and cholesterol breakdown), endocrine homeostasis and cardiovascular homeostasis. When the liver functions properly other organs such as the kidney and gallbladder don't have to work as hard, thus improving their function.

Note, dandelion tea can lower blood pressure and thus should be used in moderation. Likewise, if you are allergic to ragweed it's probably best to avoid.





4. Ginger tea

One of the oldest but goldest

Licorice Root Tea benefits - Beyond Keto

Ginger or Zingiber officinale, is one of the oldest plants known to civilization. Ancient Indians and Chinese discovered it to heal a variety of ailments making it a very sought after herbal remedy. Although, relatively low, when it comes to nutrient content, it has moderate amounts of B6 and minerals such as magnesium and manganese. One of the main reasons I enjoy ginger tea so much is because of its amazing nausea preventing, stomach settling qualities. Back before I started keto and was so sick all the time, ginger was one thing that would help me. Keeping in mind, ginger is very strong and in high doses can actually exacerbate problems. In saying that, a little can go a long way.


Some other great benefits of ginger tea are:
  • Relieves nausea – a study done on rats found that shogaol and gingerol (phenols in ginger) could inhibit the 5-HT response (or serotonin receptors). Serotonin receptors influence several biological and neurological processes, one of those processes being nausea.

  • Promotes stomach health – by aiding in digestion and increasing saliva flow. Upon the administration of ginger to rats, they then examined their bile ducts finding that the ginger had increased the flow in bile.

  • Manage inflammation – the phenols in ginger play an important role in the down regulation of inflammation. This is because of their ability to inhibit certain cytokines that increase inflammation. In another study, the phenol “shogaol” specifically, proved it could reduce certain inflammatory gene expressions.

  • Ease respiratory conditions – being a natural expectorant, ginger is known for its mucus thinning abilities. It does this by increasing the water content in the mucus enabling your body to easily remove it. In addition, it is also a natural vasodilator which means it allows blood vessels to open up permitting blood to flow more easily. This enables your lungs to breathe more clearly and deeply.

  • Boost brain function – shown to enhance the levels of neurotransmitters, specifically norepinephrine, epinephrine, dopamine and serotonin. These chemicals within the brain act as hormones increasing many different feelings, high and low, that may assist you in your every day life.

  • Relieve menstrual discomfort – Ginger has been found to naturally suppress prostaglandin. Prostaglandin is a lipid molecule that acts like a local hormone. They are considered “local” because they are made at the site of tissue damage or infection. Prostaglandin then produces inflammation, pain or fever in response to heal that specific location. This lipid molecule is necessary in the body to heal and recover but too much can be destructive. Ginger is a great natural remedy to implement in your daily routine to maintain a healthy balance of prostaglandin.

  • Strengthens the immune system – having anti-inflammatory properties, ginger aids in the immune systems defence. When the body undergoes an infection, from a pathogen, the immune systems first line of defence strikes. If that does not work, they then signal cytokines which lead to inflammation. Inflammation is the immune systems way of signalling it needs help from the more advanced defence system located in the lymph nodes around the body. The swelling, pain, increased blood flow and fever allows the “defenders” to locate the infection thus destroying it. The main compound in ginger, known as gingerol, holds powerful anti-inflammatory properties which immediately bring down inflammation once it is no longer needed. The second part to gingers strengthening abilities, is its anti-bacterial and antioxidant effects. Antioxidants destroy unstable atoms that cause a host of diseases and illnesses while antibacterial aids in killing or inhibiting bacteria.

Note, although small amounts of ginger daily, is considered to be safe, everyone is different and should always use caution when trying new things. Ginger could, in some people, induce heartburn, stomach upset and increase bleeding.




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