Amazing Açai Berries –   The Ancient Amazonian Antioxidant Benefits and Key Discoveries About Açai Raw Food Guru David Wolfe has done extensive research on the benefits of the açai berry. The findings of his research are below and taken from his book Superfoods: The Food and Medicine of the Future. • “Contains high levels of essential fatty acids (omega-3, omega-6), as well as omega-9 and monounsaturated oleic acid • Super rich in blue-pigmented antioxidants, the antioxidant content of acai berries is truly remarkable. Açai has one of the highest known ORAC (Oxygen Radical Absorption Capacity) values in the world, earning it the well-deserved “superfruit” title. (The ORAC assay is a standard measure of antioxidant concentration.) Phenols and anthocyanins (an extraordinary 320mg per 100 grams), the potent antioxidants responsible for the berry’s appealing dark blue to purple color, play a critical role in neutralizing free radicals (aggressive oxygen) within the body, thus promoting longevity. In recent tests, açai scored an ORAC value of 185. In comparison, red grapes came in at 11, blueberries at 32, and pomegranates at 105. • According to recent research, açai appears to help regenerate and produce stem cells. Stem cells are the embryos of all cells. They help us rejuvenate and heal faster by becoming any cell that is needed within our bodies. For example, a stem cell can become a connective tissue cell, a white blood cell, a muscle cell, or a nerve cell—anything we need. The more we produce stem cells, the more we regenerate, and the longer we live. • Contains large amounts of plant sterols, especially beta sitosterol. Plant sterols are naturally occurring compounds within certain plants that have been found to inhibit the absorption of excessive animal-food-based cholesterol within the GI tract. • Contains nineteen different amino acids necessary for building healthy proteins throughout the body. • Excellent source of dietary fiber (aids in digestion). • Low-glycemic level. Acai is low in sugar. 5
Amazing Açai Berries –   The Ancient Amazonian Antioxidant • Rich in minerals and vitamins, especially calcium, phosphorus, beta-carotene and vitamin E. • Fights cancer: A recent University of Florida (UF) Study, published in the Journal of Agriculture and Food Chemistry, showed extracts from açai berries triggered a selfdestruct response in up to 86 percent of leukemia cells tested, said Stephen Talcott, an assistant professor with UF’s Institute of Food and Agricultural Sciences. “Açai berries are already considered one of the richest fruit sources of antioxidants,” Talcott said. “This study was an important step toward learning what people may gain from using beverages, dietary supplements, or other products made with the berries.” All of these benefits add up to a superfood that is a great natural energy booster, helps enhance nerve and brain function, promotes a healthy cardiovascular system, supports the creation of healthy smooth skin, improves endurance and muscular development, assists with digestive health, increases the power of our immune system, and allows our body to more swiftly rejuvenate.” Considerations When Buying Açai: Açai may be one of the most expensive superfoods; therefore, one wants to be careful to do research when buying açai products. Carefully consider the quality since many products have been adulterated in processing. For example, a raw açai berry fresh off the tree may have an ORAC value over 1,200, but by the time you purchase it locally, it may be under 100. The açai berry has a 24-hour shelf life once picked, which is why high quality products are freeze-dried or juiced as soon as the berries are picked; thus maintaining the integrity of the nutrients. It’s unlikely you will get a chance to eat the fresh açai fruit (unless you live in Brazil), so eating a freeze-dried or juiced version seems to be the most unadulterated way to preserve the integrity of the berry. • Açai is naturally low in sugar, but most of the açai juice drinks contain added sugars, so beware and read the labels. • Proper freeze-drying is important since one can likely not obtain fresh acai berries. If the berry was not freeze-dried within hours of picking, it will most likely have lost 30-50% of the antioxidant levels found in the fresh acai pulp. 6
Amazing Açai Berries – The Ancient Amazonian Antioxidant   • Try to purchase products that contain the skin of the açai berry. nutrient concentration is found in the skin. The highest • Whenever possible, buying organic is the way to go to ensure pesticides and herbicides have not been used. • By purchasing acai that practices fair trade, you contribute to the livelihood of the rainforest communities. Quality Sources of Acai and Where to Purchase Acai Navitas Natural’s (freeze dried powder can be found at Whole Foods or on Sambazon (unsweetened frozen puree can be found at Whole Foods) Amazon Thunder (can be found at Whole Foods and at References The Açai Research Organization (www.aç Dr. Joseph Mercola Wolfe, David. Superfoods: The Food and Medicine of the Future. Berkeley: North Atlantic Books, 2009. National Center for Complementary and Alternative Medicine (NCCAM) Açai berries pictures from:,, and 7
Amazing Açai Berries – The Ancient Amazonian Antioxidant   Açai Recipes The possibilities for enjoying acai are endless and really only limited by the imagination. Smoothies, raw cookies, snack bars and frozen juice pops are just some of the ways to enjoy this wonderful ancient superfood—in either juice or powder form or the berry itself. Super Berry Açai Bowl From / Suzanne Hall 5-9-3 Ingredients Base 4 packs unsweetened frozen açai berry puree (3.5oz each) 2 cups plant milk of choice or coconut water 2 bananas 1 cup frozen strawberries 2 tbsp hemp protein powder Topping 1 cup granola 2 handfuls fresh berries 4 tbsp hemp seeds 8
Amazing Açai Berries –   Directions The Ancient Amazonian Antioxidant Place all ingredients in blender and blend until thick and creamy. Add more liquid if you prefer. Pour the blend into 2 bowls, top with granola, berries and hemp seeds and serve immediately. Serves 2. Raw Açai Fudge from Ingredients 1 cup raw açai powder 2 tbsp raw cacao nibs 1 tsp raw melted coconut oil 10 large pitted dates Directions Place all ingredients into a blender or food processor. Process until dates are fully incorporated with acai and a ball of dough forms. Remove the dough and press into 8x8 inch pan. Refrigerate for 30 minutes. Remove and cut into 1 inch squares and serve. You can store these in the freezer or fridge for a week covered. Makes 12 pieces (1 inch x 1 inch) 9
Amazing Açai Berries – The Ancient Amazonian Antioxidant   Açai Sauce for Fish from, slightly adapted Ingredients 1 unsweetened açai smoothie pack (thaw in fridge until defrosted) 1 tbsp olive oil 1 tbsp finely chopped onion 1 tsp sweetener (honey, agave) 3-4 mint leaves salt and black pepper to taste Directions In a mid-sized pan, sauté onions in olive oil until golden. Add sweetener, açai and mint leaves. Mix together and let simmer for one minute. Add salt and pepper to taste. Pour over your favorite cooked fish. By Jenipher Minnaar, Holistic Health Coach, 2014   10
ALOE  VERA   THE  PLANT  OF  IMMORTALITY  BY  RENU  BRIJ       HISTORY   (phytonutrients),  including:   •  Enzymes   •  Triterpenes  (a  phytonutrient  that  lowers         blood  sugar)   •  Glyconutrients  &  glycoproteins   •  Polysaccharides,  including:   •  Acemannan,  mannose-­‐6-­‐phosphate   polymannans   •  Phenolic  glycosides,  including:   •  Dihydrocoumarins       Aloe  Vera  has  been  used  as  a  healing  agent   for  centuries.  As  far  back  as  the  days  of   ancient  Egypt,  Aloe  Vera  was  prescribed  as   "the  plant  of  immortality."    Originally  Aloe   Vera  is  native  to  arid  regions  of  north-­‐ eastern  and  southern  parts  of  Africa  and   Madagascar.  Thanks  to  its  tremendous   value  as  a  healing  plant,  it  quickly  spread  to   arid  regions  throughout  the  world.  Today  it   is  widely  cultivated  in  similar  environments   around  the  world,  including  Mexico,  USA,   Japan  and  China.   BENEFITS:   Nothing  is  comparable  to  the  medicinal   potential  of  Aloe  Vera.    Among  the  amazing   healing  benefits  of  this  miracle  plant  are:   Aloe  vera  halts  inflammation   Using  Aloe  topically  is  known  to  ease   inflammation  of  joints,  reducing  arthritis   pain.  But  Aloe  can  also  be  used  internally,   reducing  inflammation  throughout  the  body   from  the  inside  out.     Most  people  know  only  about  the  topical   application  of  Aloe  Vera  gel.    They  think  it's   only  good  for  sunburns.  In  reality,  Aloe  Vera   is  useful  for  both  external  and  internal  use.   Aloe  vera  enhances  skin  health   Aloe  is  one  of  the  most  widely-­‐used   ingredients  in  high-­‐grade  skin  care   products.  The  reason  is  that  is  that  it  is  a   great  medicine  for  the  skin!  Aloe  soothes   and  hydrates  the  skin,  nourishes  it  and   quickens  the  regeneration  of  new  skin   tissue.     WHAT  IS  IN  ALOE  VERA:   •  Water   •  20  minerals   •  12  vitamins   •  18  amino  acids   •  200  active  plant  compounds     11
ALOE  VERA   THE  PLANT  OF  IMMORTALITY  BY  RENU  BRIJ       its  effect  on  enhancing  blood  quality  and   allowing  the  blood  to  more  effectively   transport  oxygen  and  nutrients  to  the   body's  cells.     Aloe  vera  helps  with  digestion   Aloe  is  known  to  soothe  and  cleanse  the   digestive  tract  and  help  improve  digestion.   The  interesting  thing  about  taking  aloe   internally  is  that,  because  it  is  an   adaptogen,  it  helps  with  either  constipation   or  diarrhea,  helping  to  regulate  your   elimination  cycles  in  whatever  way  you   need.    It’s  been  a  great  remedy  for  people   with  problems  such  as  irritable  bowel   syndrome  as  well  as  acid  reflux.  Aloe  also   helps  to  decrease  the  amount  of  unfriendly   bacteria  and  in  our  gut  keeping  your   healthy  intestinal  flora  in  balance       Aloe  vera  stabilizes  blood  sugar  in   diabetics   Diabetic  patients  who  take  Aloe  Vera  for  3   months  experience  a  significant  drop  in   fasting  blood  sugar  levels.     Aloe  vera  lowers  cholesterol  and   triglycerides   Aloe  vera  contains  acemannan,  a  natural   immune  booster   There  is  research  being  done  now  on  the   anti-­‐cancer  effects  of  acemannan,  a   phytonutrient  found  in  Aloe  Vera.    Studies   show  that  acemannan  from  Aloe  Vera   accelerates  the  destruction  of  cancer   tumors,  improves  survival  time  and  results   in  far  better  recovery  from  toxic  cancer   treatments.     When  used  internally,  Aloe  gel  improves  the   quality  of  the  blood  and  helps  rebalance  the   blood  chemistry  in  a  way  that  lowers   cholesterol  and  total  triglycerides  (in  people   with  elevated  levels).   Aloe  vera  amplifies  the  antioxidant  effects   of  vitamins   This  is  an  especially  interesting  effect  of   aloe:  It  makes  vitamin  C,  vitamin  E  and   other  antioxidants  work  better!  It  actually   potentiates  antioxidants,  probably  due  to         12
ALOE  VERA   THE  PLANT  OF  IMMORTALITY  BY  RENU  BRIJ       Aloe  Vera  makes  most  first  aid  kits   obsolete.   Aloe  Vera  cures  gum  disease   An  easy  and  effective  care  for  gum  disease:   Just  sprinkle  some  Aloe  vera  powder  on   your  toothbrush  before  brushing.  The  Aloe   vera  powder  actually  heals  gums  and   eliminates  gum  disease.  Swishing  the  liquid   Aloe  gel  around  your  mouth  a  few  times   before  each  swallow  will  also  benefit  gum   disease.   Aloe  Vera  is  antibacterial,  antiviral  and   antifungal.    It  treats  cuts,  scrapes,  burns,   bites,  stings,  punctures,  sprains,  sunburns   and  even  bruises.  Aloe  Vera’s  active   ingredients  are  sulphur,  lupeol,  salicylic   acid,  cinnamic  acid,  urea  nitrogen  and   phenol.    These  substances  prevent the   growth  of  disease-­‐causing  microorganisms   and  act  as  a  team  to  provide  antimicrobial   activity  thus  eliminating  many  internal  and   external  infections.  It  also  helps  to  treat   fungal  and  viral  infections.   Aloe  Vera  is  an  Adaptogen     Aloe  Vera  is  a  well-­‐known  adaptogen.  An   adaptogen  is  something  that  boosts  the   body’s  natural  ability  to  adapt  to  external   changes  and  resist  illness.  It  is  thought  that   aloe’s  power  as  an  adaptogen  balances  the   body’s  system,  stimulating  the  defense  and   adaptive  mechanisms  of  the  body.  This   allows  you  an  increased  ability  to  cope  with   stress  (physical,  emotional  and   environmental  stress  like  pollution).   Aloe  vera  ends  acid  reflux  disease   Drinking  Aloe  Vera  gel  regularly  will  help   your  heartburn  symptoms  improve   significantly  within  a  few  days.   Aloe  vera  heals  radiation  burns  from   radiation  cancer  treatments   Cancer  treatment  victims  who  have   suffered  from  burns  due  to  radiotherapy   treatments  will  benefit  by  applying  Aloe   Vera  topically  to  the  radiation  area.    The   healing  response  will  rapidly  accelerate.     Consuming  Aloe  Vera  internally  will  also   help  heal  radiation  burns.                 13
ALOE  VERA   THE  PLANT  OF  IMMORTALITY  BY  RENU  BRIJ       ALOE  INTAKE  PRECAUTIONS:   Many  companies  have  jumped  onto  the   Aloe  bandwagon  and  are  making  various   skin  and  hair  care  products  and  juice:       This  plant  has  numerous  benefits,  yet  there   are  some  cautions  against  long-­‐term  use.   Just  because  a  little  is  beneficial,  doesn’t   mean  that  more  is  better.    This  is  a  VERY   potent  herb  and  should  be  used  with  a  level   of  respect  for  its  potency.  Long-­‐term  use   can  lead  to  loss  of  electrolytes,  especially   potassium.   Avoid  taking  Aloe  internally  during   pregnancy,  menstruation,  if  you  have   hemorrhoids  or  degeneration  of  the  liver   and  gall  bladder.     One  last  note  about  Aloe  Vera  juice;  it  does   have  a  strong  pungent  taste,  so  if  you  can’t   take  it  straight,  mix  it  to  your  smoothie  or   add  it  to  a  green  juice.             The  side  effects  of  Aloe  vera  are  few,  and   are  mostly  related  to  individuals  who  are   allergic  to  the  plant.  In  sensitive  individuals,   aloe  vera  may  cause  redness  or  stinging   when  applied  to  the  skin.                 14
ALOE  VERA   THE  PLANT  OF  IMMORTALITY  BY  RENU  BRIJ         ALOE  RECIPES:     Thick  Aloe  Vera  Salsa   Aloe,  Blueberry,  Soy  Milk,  Honey,   Smoothie         1.  Make  a  flavor-­‐rich  cilantro  and  Aloe  vera   thickener  in  seconds  by  blending  a  small   bunch  of  fresh  cilantro  and  lime  juice  with   some  fresh  Aloe  Vera  gel  chunks.   Blend  some  fresh  Aloe  vera  gel  chunks  with   a  cup  of  blue  berries,  soymilk,  honey  and   walnuts  to  get  a  delicious  smoothie.   2.  Then  spoon  mix  into  your  favorite  salsa   recipe  using  fresh,  organic,  vegetables  of   your  choice  and  be  amazed  at  how   delightfully  thick  and  flavorful  your  garden   salsa  is.  Aloe  can  be  used  as  a  natural   thickening  agent  in  fresh  mixtures  while  at   the  same  time  being  very  complimentary  to   other  veggies.                   15
ALOE  VERA   THE  PLANT  OF  IMMORTALITY  BY  RENU  BRIJ   REFERENCES:   Natural  News  (   Photo  credits  for  Aloe  Vera  plant: vera Recipes  courtesy pes   16
SUPERFOOD: ARAME ARAME (AKA Sea Oak) Arame (Eisenia bicyclis), also called Sea Oak, is a sea vegetable. Specifically, it is a species of kelp typical in Japanese foods. Arame is a good choice for newcomers to the sea vegetable market because of its milder, semi-sweet flavor. It can be steamed, sautéed, or added to soups. It can also be ground into a powder and used as a seasoning, or in juiced beverages. You can find Arame in local Asian markets, health food stores, and of course on-line. Like other sea vegetables, it has a long list of naturally occurring compounds that have amazing health benefits. NERVOUS AND MUSCULATOSKELETAL SYSTEM Calcium, magnesium and zinc are important in several metabolic pathways, including cell integrity, bone and teeth maintenance, and in nerve and muscle function. In addition, it promotes a clearer complexion, stronger and shinier hair, and less brittle nails. VISION Vitamin A helps support good vision, and is a part of maintaining strong skeletal structure. IMMUNE SYSTEM Vitamin C and a number of other compounds present in Arame (lignans, a peptide called eisenin, and a polysaccharide called laminarin) make it an effective immunity booster. It has been touted as an anti-cancer food as well. THYROID Iodine is essential to healthy thyroid function (hormone T3 and T4 production). And a healthy thyroid is critical to metabolism, energy production and weight maintenance, as well as temperature regulation. WEIGHT MANAGEMENT Because it is low in calories and fat, and a good source of fiber, Arame can support weight loss. Eating fiber promotes the feeling of fullness, and it helps to increase the transit time of food though the digestive tract (which in turn keeps the gut from becoming toxic due to back-ups!) Arame Salad, above . BLOOD HEALTH Carolyn Caruso Health and Wellness Coach Institute for Integrative Nutrition B.S. Food and Nutrition Iron is associated with blood and muscle function. Low iron causes anemia, bruising, general weakness and fatigue. Blood clotting is regulated by Vitamin K. It also is implicated in bone health, and preventing calcification of arteries. 210441292442438 17
ASIAN ARAME SALAD (RAWFULLY TEMPTING.COM) Salad: 1 zucchini (spiralized or sliced thin, lengthwise) 2 carrots, peeled and grated or julienne 1/4 red onion, chopped or spiralize with ribbon blade and chop 1/2 cup green peas 1/2 cup arame, measured dry (soak for 5 min and squeeze to drain) 1 apple (sliced thin, and chopped) 2 Tbsp sesame seeds Dressing: 2 1/2 Tbsp brown rice vinegar (or your favorite vinegar) 1 Tbsp honey or agave 1 Tbsp cold pressed sesame oil 2 Tbsp nama shoyu (or tamari) 1 1/2 tsp grated ginger 1/8 tsp chili powder (or cayenne to taste) 1/8 tsp sea salt Directions: 1. Soak arame for 5 minutes in cool water. Rinse, drain and squeeze out excess moisture. 2. Spiralize zucchini. Shred or julienne carrots, and chop apple and onion. REFERENCES: 3. In a large bowl, mix the vegetables and arame together. ifoodtv/network/Arame (pictures and rec 4. In a small bowl, whisk together dressing ingredients and pour over vegetables. Mix well. 5. Let sit for 15 to 30 minutes. Mix. Sprinkle with sesame seeds. 18
Avocado Avocado Avocadoes are fruits that are grown on trees and are native Mexico and Central America. However, they are currently cultivated in tropical climates throughout the world. Protein There are 2.9 grams of protein in 1 cup of avocado. Some basic avocado facts: • Avocadoes are usually served raw. • An avocado is ripe when it feels slightly soft when squeezed. • Avocado flesh turns brown quickly when exposed to air. Use lime or lemon juice to prevent browning. • Avoid over-ripe avocados for the most nutritional value. • The portion of the avocado closest to the skin has the most nutrition. So be sure to scrape the skin before discarding. • Avocadoes leave, bark, and skin are harmful to animals including cats, dogs, cattle, goats, rabbits, guinea pigs, birds, fish and horses. Delicious AND Nutritious The avocado contains nutrients that support your body in many ways. They are especially known as being a source of healthy fats. About 75% of the energy in an avocado comes from fat. However, they contain zero cholesterol. And, avocadoes can act as a nutrient booster to help your body absorb more fat-soluble nutrients from the foods eaten with them. Protein Avocadoes contain all 18 essential amino acids necessary for the body to form a complete protein. The protein in avocadoes is readily absorbed by the body because they also contain fiber making them a great protein source for vegans, vegetarians, or raw foodists. Beneficial Fats Heidi Lapides Health and Wellness Coach 215-802-8216 Avocadoes provide the beneficial fat that your body needs. Like olive oil, it is the kind of fat that boosts HDL (good cholesterol), which can protect against free radical damage. This type of cholesterol also helps to regulate triglycerides which can aid in the prevention of diabetes. 19
Carotenoids Avocado Oil Avocadoes are an excellent source of carotenoids including: beta-carotene, alpha-carotene, lutein, and many others. Carotenoids are especially good for eye health. They also enhance the immune system and promote healthy function of the reproductive system. Avocadoes are also well loved because of the many useful properties of Avocado oil. Cooking • Avocado oil has similar properties to olive when used for cooking. • It has a high smoke point (482 degrees Fahrenheit) so it is safe for high temperature cooking. • It has a mild flavor. • It is heart healthy. Anti-Inflammatory Nutrients in avocadoes provide powerful antiinflammatory benefits. They have a unique combination of vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega 3 fatty acids which guard against inflammation. Heart Health Skin Care The fat found in avocadoes actually provides protection against heart disease. Oleic acid, the primary fatty acid in avocadoes, has been shown to improve cardiovascular health. • Avocado oil is well known as a skin moisturizer. • Vitamin E in avocado oil provides anti-inflammatory properties. • It is soothing to dry, itchy skin. • It prevents skin from premature aging. • Makes skin produce more collagen. • Contains omega-3s which protect the skin from the sun. Other Great Benefits of Avocadoes The nutrients in avocadoes will also help your teeth and bones stay strong. They can help your muscles grow and develop, and assist in the formation of connective tissue. Avocadoes also help your body digest and metabolise food. Plus, they keep you healthy on the outside by supporting skin health. Hair Care • Avocado oil is found in many hair care products. • It deeply penetrates hair to make it strong and shiny. • Proteins contained in avocado oil contribute to nourishing and strengthening hair. (from Crush one avocado until it becomes like a paste. Add 1 Tbsp of avocado oil and stir thoroughly. Spread the mixture over a clean face with a spatula and leave on for 15 minutes. Soak a clean towel in hot water and gently remove the mask. Rinse your face if needed. Learn how to grow your own avocado tree at: 20
( Makes 2 cups • 2 avocadoes • 1 small onion, finely chopped • 1 clove garlic, minced • 1 ripe tomato, chopped • 1 lime, juiced • salt and pepper to taste Peel and mash avocadoes in a medium serving bowl. Stir in onion, garlic, tomato, lime juice, salt and pepper. Season with remaining lime juice. Salt and pepper to taste. Chill for ½ hour to blend flavors. ( Ingredients: • 3 cups chopped zucchini (about 2 medium) • ½ cup thinly sliced green onions, divided • 1 14oz. can vegetable broth • 1 ¼ cups diced seeded peeled cucumber (about 1 large) • 1 Tbsp fresh cilantro • 3 Tbsp fresh lime juice, divided • ¾ cup diced, peeled avocado (1 medium) • ¾ cup low fat buttermilk (or substitute nondiary milk) • ¼ tsp ground cumin Combine zucchini, ¼ cup green onions, and broth in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 5 to 7 minutes or until zucchini is tender. Remove from heat; cool 30 minutes. Sources utrition_facts_health.html While zucchini mixture cools, combine remaining ¼ cup green onions, cucumber, cilantro, 1 tablespoon lime juice, and ¼ teaspoon salt in a small bowl; toss well. Cover and chill. Place remaining 2 tablespoons lime juice, remaining ¼ teaspoon salt, zucchini mixture, avocado, buttermilk, and cumin in a blender, and process until mixture is smooth. Cover and chill at least 2 hours. Pour soup into bowls, and top with cucumber salsa. Serve chilled. 21
“Mother Nature’s Superfood” Well Cared 4 Body, Inc. Vivian Fleitstra, Certified Fitness & Health Coach Bee Pollen Superfood Newsletter What is Bee Pollen? for one month to gather. Each bee pollen pellet, contains over two million flower pollen grains and one teaspoonful contains over 2.5 billion grains of flower pollen. Bee pollen, with its host of nutrients boasts a long history of use in ancient Egypt and China, and is also mentioned in the Bible, by Hippocrates and Pliny the Elder. Bee pollen is the male reproductive spore of the flowering plant. The bee and the flower have, for over 100 million years, developed a symbiotic relationship to provide for their survival needs, so both can live and thrive. The relationship between bees and flowers is intimately linked to the life cycle of our planet and this marvelous superfood is a source of this strong connection! Health Benefits Bee pollen contains all the essential components of life. Bee pollen corrects the deficient or unbalanced nutrition, common in the customs of our present-day civilization of consuming incomplete foods, often with added chemical ingredients, which expose us to physiological problems as various as they are numerous. Pollen is the male seed of flowers. It is required for the fertilization of the plant. The tiny particles consist of 50/1,000-millimeter corpuscles, formed at the free end of the stamen in the heart of the blossom. Every variety of flower in the universe puts forth a dusting of pollen. Many orchards fruits and agricultural food crops do too. Pollen is considered an energy and nutritive tonic in Chinese medicine. Cultures throughout the world use it in a surprising number of applications: for improving endurance and vitality, extending longevity, aiding recovery from chronic illness, adding weight during convalescence, reducing cravings and addictions, It is important to recognize that a one teaspoon dose of pollen takes one bee working eight hours a day 22
Nature’s Natural Weight-loss regulating the intestines, building new blood, preventing infectious diseases such as the cold and flu (it has antibiotic type properties). It is thought to protect against radiation and to have anti-cancer qualities. Bee pollen works wonders in a weight-control or weightstabilization regimen by correcting a possible chemical imbalance in body metabolism that may be involved in either abnormal weight gain or loss. The normalizing and stabilizing effects of this perfect food from the bees are phenomenal. Nutrient deficiencies and all the health problems they cause are recognized worldwide as a growing problem. Because bee pollen contains all the nutrients needed to sustain life, it is being used on an ever larger scale for human nourishment and health. Science teaches that bee pollen contains many substances that combine to make it a healthy, nutritious, complete food. Pollen is also a remedy for hay fever and allergies. However it must be taken at least six weeks before the season begins and then continued throughout the season if it going to work. There are numerous reports from medical experience that conclusively show the benefits of bee pollen exceed that of a simple food item. And the bees do most of the work. Bee pollen is an alkaline food considered by nutritionists to be the most complete food found in nature. Bee pollen is a rich source of high-quality protein. Bee pollen contains all essential amino acids. Its high levels of protein and amino acids make it a great strength builder and brain food. Some of the amino acids present include: cystine, lysine, histidine, arginine, aspartic acid, threonine, glutamine, proline, glycine, alanine, valine, methionine, isoleucine, leucine, tyrosine, phenylalanine, and tryptophan. In weight-loss programs, bee pollen stimulates the metabolic processes. It speeds caloric burn by lighting and stoking the metabolic fires. Honeybee pollen is coming to be recognized as Nature's true weight-loss food. Bee pollen is a low-calorie food. It contains only ninety calories per ounce. (An ounce is about two heaping tablespoons.) It offers 15 percent lecithin by volume. Lecithin is a substance that helps dissolve and flush fat from the body. This is one reason why bee pollen lowers low-density lipoproteins (LDL) surer and faster than any other food while helping increase the helpful high-density lipoproteins (HDL), which science says protect against cholesterol and heart disease. Some of the minerals included in bee pollen include: barium, boron, calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc. Bee pollen contains vitamins A, B, C, and E. It is extraordinarily rich in most of the B vitamins, including folic acid (folate). By boosting the value of each nutrient present in the food you eat, bee pollen also eliminates cravings. Its natural phenylalanine content acts as an appetite suppressant. Phenylalanine is a natural amino acid that the body requires. It acts on your appestat, the control center that signals fullness and hunger. Mother Nature knows what she's about. You just plain won't want to eat as much when you take bee pollen regularly. When you are overweight, phenylalanine exerts a natural appetite suppressant effect. Bee pollen contains over 5,000 enzymes. The phytonutrients (such as co-enzymes, bioflavonoids, phytosterols, and carotenoids) found in bee pollen also number in the thousands. Bee pollen is 15% natural lecithin. 23
When you need to gain weight, the phenylalanine in bee pollen works in reverse. You can: Powder an ounce or two of granules and add cinnamon to taste. Cinnamon adds a delightful spiciness and aroma to the sweetness of pollen Stir powdered granules into vegetable juices, smoothies, or even into water sweetened with raw honey. Whirl the powder into salad dressings. Sprinkle whole or powdered granules on toast topped with peanut butter. Nature’s Beauty Basic beauty begins with the glow of good health, which shines from within. A scrubbed and radiant complexion transforms any woman (or man) into a singularly attractive person. On the other hand, dull, muddy skin, often caused by poor nutrition or personal hygiene, can detract from even the most attractive. Studies have shown that unhealthy or aging skin can be dramatically improved by the consumption of honeybee pollen. Before taking a full dose of pollen it is very important to test for a possible extreme allergic reaction by ingesting just one pellet. Then gradually build up over a week or so to the correct dose. The optimal dose of pollen varies with individual needs. For allergy prevention all that is required is about one teaspoon per day. You should gradually increase your dose to one tablespoon. It will give about five grams of protein which is a good addition if you already have some proteins in your meal, such as a legume dish. Since your pollen is really a type of food and there are some fats in it. It is important to keep it refrigerated. When bee pollen is included daily in the diet, it not only gives you the glow of health and aids in safe, permanent weight loss, but it can also be blended into seemingly "magic potions" to smooth, soothe, and rejuvenate every inch of the outside of your body. Several relatively inexpensive mixtures of hive products, used externally, can revitalize and rejuvenate the complexion and may even eliminate acne. SAVE THE BEES How to Use Bee Pollen Each golden granule is densely packed with active enzymes, just about every nutrient that has a name, and some elements that science has not yet identified or labeled. Your digestive system may not be accustomed to such intensely rich food. If you are a beginner, introduce bee pollen into your diet slowly, a granule or two at a time. Don't cook with the granules or add powdered granules to anything that requires heat. Heat destroys the active enzymes and reduces the nutrient value. Otherwise, the sky's the limit. 24
Research Sources: Photo Credits:  Crowded images by Greenfinger  2832513026_cb83213f44_o image by digidreamgrafix  PinkBloom by xpistwv  IMG_2833 by Bella_Domaine  Bumble Bee by Wintersixfour 25
Cacao Ancient Superfood By Kenza Wilhite bean used by the Maya. Only 10% of chocolate is made from Criollo, which is less bitter and more aromatic than any other bean. The cacao bean in 80% of chocolate is made using beans of the Forastero group. Forastero trees are significantly hardier than Criollo trees, resulting in cheaper cacao beans. Trinitario, a hybrid of Criollo and Forastero, is used in about 10% of chocolate. The What is Cacao? The Latin name for cocoa—Theobroma— literally means, “food of the gods” so called from the goodness of its seeds. the tree is about 1216 feet high and grow in subtropical locations around the world, 1520 degree south and north of the equator. Cacao beans grow inside the leathery seed pod (shown below) .Each pod contains 20-40 beans depending on the variety of cocoa. Each bean or seed contains a significant amount of fat (40- 50 %) as cocoa butter.1 Criollo cacao beans from Chuao in Aragua, Venezuela are widely regarded as some of the finest in the world. In November 2000, the cacao beans coming from said region were awarded an appellation of origin under the title "Cacao de Chuao"(from Spanish-cacao of Chuao)[23] effectively making this one of the most expensive and sought after types of cacao.[24]1 Forastero Cocoa Beans are the most commonly grown and used beans. These beans make up about 90 percent of the world’s production and are grown primarily in West Africa. 1 Traditional uses Trinitario Cocoa Beans have a great variety of characteristics but generally possesses good, aromatic flavor. 1 In its earliest forms, the Mayans used cocoa to create a ritual beverage that was shared during betrothal and marriage ceremonies, providing one of the first known links between chocolate and romance. 1 Historically, chocolate makers have recognized three main cultivar groups of cacao beans.[22] The most prized, rare, and expensive is the Criollo group, the cocoa 30
 Cacao How it’s made - When the pods are ripe, they are cut open and the beans are allowed to ferment. The beans are then dried in the sun, cleaned and roasted. 8 - Dopamine: a neurotransmitter that boosts motivation and pleasure Coumarin: a natural blood thinner which has anti-tumor properties Phenols and Flavonoids Health Benefits The shell is removed to produce cacao nibs which are ground to cacao mass, pure chocolate in rough form. The cacao mass is usually liquefied before being molded with or without other ingredients. This is called the chocolate liquor. The liquor may also be processed into two components: cocoa solids (when it is sold as an end product, it may be called cocoa powder, cocoa and cacao) and cocoa butter. 8 Dietary Fiber Benefits One of the major nutritional benefits of cacao is its fiber content. Consuming just 2 tablespoons of cocoa powder provides you with 3.6 grams of dietary fiber -- 14 and 9 percent of the recommended fiber intake for women and men, respectively, according to the Linus Pauling Institute. A diet rich in fiber offers several health benefits -- it prevents constipation, helps lower your cholesterol, controls your blood sugar levels and keeps you feeling satisfied between meals. 3 COMPOSITION of Cacao It is one of the most chemically complex foods that we consume. Some of the compounds found in cacao: Cancer-Fighting Properties - - - Alkaloid such as Theobromine Caffeine: in small amounts Amino acids: Tryptophan phenylalanine Fats: saturated fatty acids and mono unsaturated Carbohydrates Vitamins: A, C, D, E, K & B complex (1,2,6,12) Soluble fiber Minerals: Magnesium (cacao is one of the highest sources of magnesium), manganese, iron, chromium , copper, zinc, sulfur (important for blood building), calcium and phosphorus ( for healthy bones) Enzymes Serotonin Natural phenolic compounds (antioxidants that protect your cells against dangerous free radicals) play an important role in cancer prevention and treatment. Cacao provides phenolic and flavonoid contents and contains much higher levels of total phenolic per serving than black tea, green tea and wine. Since free radical damage has been linked to cancer development, consuming antioxidants might prove beneficial for preventing or fighting cancer. A study published in the "International Journal of Cancer" in 2012 notes that cacao rich in epicatechin -- a type of antioxidant -- interferes with pancreatic cancer development in mice. While more research is needed to understand how effectively cacao prevents cancer in 31
 Cacao nibs for a delicious snack3 humans, it may offer some cancer-fighting benefit. 3 Effect on Blood Pressure Consuming cacao might also help control your blood pressure. The ability to regulate your blood pressure is important to maintaining your health. High blood pressure puts you at risk of cardiovascular disease, kidney disease and stroke. A study published in the "Cochrane Database of Systematic Reviews" in 2012 found that cacao might offer some benefit to individuals suffering from high blood pressure, although the mechanism by which cacao reduces blood pressure is not fully understood. 3 Moderation in Consuming Cacao Raw versus not raw Phytochemicals usually degrade in the cooking, Many believe that chocolate should be consume in its purest form of raw cacao to get the health benefits of antioxidants, vitamins, minerals, and all what make cacao a superfood In a small study, small but regular amounts of dark chocolate were associated with a lower risk of heart attack. 3 Consuming chocolate cannot substitute for medical care. 3 David Wolfe, “the raw foodist” is one of the biggest advocates for consuming raw cacao. He says that raw cacao is the number one food for longevity (due to its polyphenols compounds), the highest levels of antioxidants, and the highest natural source of magnesium. Consuming More Cacao Incorporate cacao into a range of dishes. Add cacao powder to your smoothies -- a mix of cacao, milk or milk substitute, frozen banana and frozen berries makes for a decadent and nutrient-dense beverage. Top your oatmeal with cacao nibs and strawberries, or mix Greek yogurt, all-natural peanut butter and cacao While others think that raw cacao, is still not very good for you, perhaps even toxic. Lead content Some studies have shown that lead may bind to cocoa shells and contamination may occur during the manufacturing process 32
 Cacao Lebensmitteluntersuchung und -Forschung A 205 (3): 175–184. doi:10.1007/s002170050148. In an USDA study, lead levels in the samples tested range from 0.0010 to 0.0965 µg per gram of chocolate (international standard limit for lead in cocoa powder or beans is 1µg of lead per gram.) 5 Smit HJ, Gaffan EA, Rogers PJ (November 2004). "Methylxanthines are the psychopharmacologically active constituents of chocolate". Psychopharmacology 176 (3–4): 412– 419. doi:10.1007/s00213-004-1898-3. PMID 15549276. Potential toxicity in animals Some animals like horses, dogs, cats are unable to metabolize the Theobromine (alkaloid found in chocolate).when it is given in sufficient amounts, it may cause heart attack, epileptic seizure, internal bleeding and eventually death.9 6 Nehlig, A., Daval, J., and Debry, G. (1992). "Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic, and psychostimulant effects". Brain Research Reviews 17 (2): 139–170. doi:10.1016/01650173(92)90012-B. The stimulant quality may agitate kidney and liver functioning. Some tests find it to be addictive, leading to mood swings and other withdrawal symptoms when not consumed regularly. Sexual dysfunction has also been listed as a possible side effect of chocolate intake- yikes! -- the higher the cacao content and darker the chocolate, the more it benefits your health. If you choose chocolate, make sure you consume it in moderation to avoid eating too much sugar or fat. 2 7 Karrie Heneman & Sheri Zidenberg-Cherr (2006). "Is Lead Toxicity Still a Risk to U. S. Children?". California Agriculture 60 (4). Retrieved 15 February 2007. 8 9 hocolate Sources 1 2 w-chocolate-nutrition.htm 3^ 4 Matissek, Reinhard (1997). "Evaluation of xanthine derivatives in chocolate - nutritional and chemical aspects". Zeitschrift für 33
SUPERFOOD: CASHEW NUT Nutritional Facts Cashews have 54% monounsaturated fat, 18% polyunsaturated fat and 16% saturated fat. Cashew nuts are a great source of energy and have a wonderful combination of fats and oils. Cashews have a rich supply of the essential fatty acid called oleic acid which helps in lowering your risks of plaque formation and heart disease. They also contain something called linolenic acid that has been found to be effective in lowering blood pressure. Rich source of phytochemicals, antioxidants, and protein, cashews provide plenty of essential minerals: manganese, potassium, phosphorus, copper, iron, magnesium, zinc and selenium. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases. History and Background A perennial species, the Cashew, Anacardium occidentale L., belongs to the Anacardiaceae or cashew family. Two related plants in this family are the mango tree and pistachio tree. Unlike most fruits where the seed is found inside the flesh, the cashew seed hangs from the bottom of the cashew apple. It takes two months for the cashew apple to ripen. Although the fresh cashew apple fruit is not only edible but delicious, it is only available to those who grow the plant. It is much too perishable to bring to market. Cashew apples begin to ferment as soon as they are picked and will barely last 24 hours. Cashew apples are highly prized in their growing locale, where they are sometimes found canned, in jams, or used to make liqueurs. The kidney-shaped cashew nut is encased in a hard shell with two layers. In between these layers is a black substance called cardol, which is extremely caustic and can cause blistering of the skin upon contact. This substance is removed during the shelling process and is used in the making of such products as varnish, insecticide, paint, and even rocket lubricant. For this primary reason, cashews are never sold in the shell. Cashews are one of the best sources for dietary copper . This mineral breaks down the fat in your food. Inadequate copper intake can raise blood triglyceride and increase risk of fatty liver and heart disease. Copper is a cofactor for many vital enzymes, including cytochrome coxidase and superoxide dismutase (other minerals function as cofactors for this enzyme are manganese and zinc). Copper also works to ensure healthy brain function as this mineral is involved in the production and secretion of melanin and dopamine. Without enough copper chances are you won’t feel good or sleep properly. Delicately sweet yet crunchy and delicious cashew nut, or “caju” in Portuguese, is packed with energy, antioxidants, minerals and vitamins that are essential for robust health! If processed and stored properly, the cashew nut can be kept for a year or longer. Technically, the actual nut is the thick-shelled seed. The outer shell (coat) of the seed contains the poison oak allergen urushiol, and may cause dermatitis in hypersensitive people. Magnesium in cashews is helpful in lowering high blood pressure as this mineral is involved in nerve conduction and muscle relaxation. Lots of clever athletes eat them after strenuous exercises as they help in relieving pain and help in muscle repair and recovery. The cashew tree is native to Brazil’s Amazon rain forest, which spread all over the world by Portuguese sailors in the 16th century. Today, it is cultivated commercially in Brazil, Vietnam, and India and in many African countries. In the United States, cashew trees grow mostly in Florida. The trees sometimes reach a height of 40 feet (12 meters). They have large, leathery, green leaves up to 6inches (15 centimeters) long and 4 inches (10 centimeters) wide. The United States is the largest importer of cashew nuts. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. And Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Zinc also gives cashews powerful antibacterial and antifungal properties that in turn improve our natural immunities against microbial infections. 34
Health Benefits Bone Health Cashews are one of the top essential foods recommended by leading nutrition experts, scientists and doctors who want people to get a majority of their fat intake from nuts and seeds. Oils take just a few minutes, from the lips to the hips, to absorb into the body, whereas nuts and seeds take several hours to break down. Because of this, the body will not store them as fat because it is burning it for energy. It's a well-known fact that calcium is necessary for strong bones, but magnesium is as well. Cashews are particularly rich in magnesium. Most of the magnesium in the human body is in our bones. Some of it helps lend bones their physical structure, and the remainder is located on the surface of the bone where it is stored for the body to use as it needs. Copper found in cashews is vital for the function of enzymes involved in combining collagen and elastin, providing substance and flexibility in bones and joints. Heart Healthy and Cholesterol Free Compared to other nuts, cashews have a lower overall fat content, and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. According to the American Heart Association, if eaten in moderation, monounsaturated fats can have a beneficial effect on your health and can help reduce bad cholesterol levels in your blood, as well as lower your risk of heart disease and stroke. The majority of fat found in cashews is unsaturated fatty acid, or the good fat. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. For individuals on a low cholesterol diet, cashew milk is a great alternative to dairy milk as cashews are cholesterol free. Good for the Nerves By preventing calcium from rushing into nerve cells and activating them, magnesium keeps our nerves relaxed and thereby our blood vessels and muscles too. Too little magnesium means too much calcium can gain entrance to the nerve cell, causing it to send too many messages, and leading to too much contraction. Cancer Prevention Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. Studies have also shown that cashews can reduce your colon cancer risk. Their high copper content also endows the seed with the power to eliminate free radicals and they are also good sources of phytochemicals and antioxidants that protect us from cancer. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phytochemicals that also help protect from diseases and cancers. Insufficient magnesium leads to higher blood pressure, muscle tension, migraine headaches, soreness and fatigue. Not surprisingly, studies have demonstrated that magnesium helps diminish the frequency of migraine attacks, lowers blood pressure and helps prevent heart attacks. Weight Loss Even More Health Benefits Cashews are rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at cellular levels. People who eat nuts twice a week are much less likely to gain weight than those who rarely eat nuts. Cashew nuts are indeed relatively high in fat, but it is considered "good fat." This is attributable to the ideal fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which is recommended by scientists for tip-top health. Cashew nuts contain less fat than most other popular nuts, including peanuts, pecans, almonds and walnuts. They are dense in energy (100 g of nuts provide 553 calories) and high in dietary fiber, making them a very valuable snack for managing weight gain. Data collected on 80,718 women from the Nurses' Health Study demonstrates that women who eat at least an ounce of nuts each week, such as cashews, have a 25% lower risk of developing gallstones. Hair and Skin Health Cashews are rich in the mineral copper. An essential component of many enzymes, copper plays its part in a broad array of processes. One copper-containing enzyme, tyrosinase, converts tyrosine to melanin, which is the pigment that gives hair and skin its color. Without the copper cashews are so abundant in, these enzymes would not be able to do their jobs. Further, the cashew nuts also contain a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly.   35
Selection and Storage More Serving Ideas Fortunately, cashew nuts are available in the market year round. In the stores, only shelled cashew kernels are sold since the shell contains phenolic resin, urushiol, which is a potent skin irritant toxin. Different forms of cashews are available: raw, salted, sweetened, roasted, ground, etc. Buy whole shelled nuts that are bright cream-white in color, compact, uniform in size and feel heavy in hand. They should be free from cracks, mold, and spots and free of rancid smell. Cashew tree nut is a well rounded food source. What makes it a stand out among other nuts is that it contains some starch and thus, many people use them to make things like stews and soups. Store shelled nuts inside an airtight container and keep in the refrigerator in order to avoid them turn rancid. Under ideal conditions, fresh nuts should last for 5-6 months. Cashew milk is a great alternative to dairy milk, and Cashew butter is a healthier idea than peanut butter! Both are easy to make at home in a power blender. Allergy Information Cashew nut allergy is a common hypersensitivity condition in some individuals, especially in children. The reaction symptoms may range from simple skin itching (hives) to severe form anaphylactic manifestations, including breathing difficulty, pain abdomen, vomiting, and diarrhea. The allergic manifestations are due to chemical compound anacardic acid (urushiol) that is present in cashew apples, shells, and nuts. Cross-reactions also occur with some other nuts and fruits of Anacardiaceae family such as mango, pistachio, etc. Individuals with known allergic reactions to cashew nut and fruit may observe caution while eating them. § § § Recipe § Dr. Fuhrman's Cashew Dressing (makes 1-2 servings) § If you've turned off from salad because you don't enjoy the taste, try Dr. Joel Fuhrman's easy homemade dressing made with savory cashews. While oils and fat-free or low-fat dressings prevent your body from fully absorbing nutrients, cashews are free of empty calories and are loaded with healthy fats. • • • • • § Cashews are eaten as a snack either on its own, salted or sweetened. Cashews are nutty yet pleasantly sweet in taste. They are relished as a garnish in sweets and desserts. Cashews, along with almonds and other dry fruits are being used in various rice dishes hyderbadi-biriyani, rice-pulao, etc., and in curry (kaaju-shahi-paneer) preparations in Indian, Pakistani, and Middle-Eastern regions. Split or crushed cashew along with almonds, pistachio is often sprinkled over desserts, particularly sundaes, and other confectionary to enhance the flavor. The nuts are widely used in confectionery, as an addition to biscuits, sweets and cakes. "Cashew apples" are among popular fruits; eaten on their own in many regions around the world. They are also being used to prepare healthy drinks. Cashew Nut Fried Rice with brussel sprouts and tomato: ½ Cup raw Cashews ¼ Cup unhulled Sesame Seeds ¼ Cup White Wine Vinegar 2 Peeled Oranges Squeeze of lemon juice Mix all of the ingredients in a power blender and drizzle over your favorite salad! 36
Bibliography: Information Disclaimer The information and reference guides in this paper are intended solely for the general information for the reader. The contents of this paper are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications. Prepared by Inna Lobanova-Heasley 37
        Aida  Cekic       Chaga  and  Reishi,  the  King  and  Queen  of  Medicinal  Mushrooms       Medicinal  mushrooms  are  the  fruiting  body  and  reproductive  structure  of  a  higher   order  fungus  organism,  much  like  an  apple  is  the  fruit  of  an  apple  tree.   The  actual  mushroom  “tree”  is  a  fine  threadlike  network  called  mycelium.     This  mycelium  is  for  the  most  part  subterranean,  living  in  soil,  logs  and  other   organic  matter.  Unlike  green  plants,  which  produce  many  of  their  own  nutrients   by  photosynthesis,  mushrooms  primarily  obtain  nutrients  from  dead  organic  matter   or  soil.  As  one  of  nature’s  recyclers,  mushrooms  mycelium  secretes  enzymes  which   allow  it  to  absorb  the  nutrients  of  the  myriad  waste  materials  produced  each  year   by  trees,  plants  and  animals.  These  nutrients  are  amassed  in  the  growing  mycelial   network  until  proper  environmental  conditions  are  present,  at  which  time  a   mushroom  springs  forth.  At  maturity  this  mushroom  releases  spores,  which  spread   on  wind  currents  and  germinate  when  a  suitable  medium  is  found,  forming  a  new   mycelial  body  and  starting  the  cycle  over  again.     Because  they  are  low  in  calories,  Western  nutritionists  mistakenly  considered  them   of  no  food  value.  Edible  mushrooms  also  have  nutritional  value.  They  are  a  good   source  of  B  vitamins,  especially  niacin  and  riboflavin,  and  rank  the  highest  among   vegetables  for  protein  content.     What  is  important  to  understand  is  that  mushroom  cell  walls  are  made  up  of  a  high   percentage  of  chitin,  a  polysaccharide  difficult  for  humans  to  digest.  In  order  to   break  down  the  chitinous  cell  walls  and  release  the  nutrients,  mushrooms  should  be   cooked  or  processed  in  some  way.       CHAGA,  THE  KING  OF  PLANTS       Unlike    a  mushroom,  chaga  is  unique  and  hard  as  wood.  In  fact  chaga  is  the  most   dense  of  all  tree  growths.     Known  by  the  Siberians  as  the”  Gift  from  God”  and  the  “Mushroom  of  Immortality,”   this  vibrant    growth  has  been  used  by  humans  to  support  health  for  thousands  of   years.  The  Japanese  call  it  “The  Diamond  of  the  Forest”,  while  the  Chinese  deem  it   “King  of  Plants.”   38
For  the  Chinese  that  is  saying  a  lot,  since  they  have  an  immense  history  with   countless  plants.     To  survive  in  harsh  climates,  chaga  concentrates  natural  compounds  for  its   protection,  and  that  is  why  it  is  so  powerful.  To  strengthen  the  tree  its  living  on,  as   well  as  heal  it,  chaga  makes  potent  phytochemicals,  including  sterols,  phenols,  and   enzymes.  Researchers  have  inoculated  sick  trees  with  chaga  to  strengthen  them.         Chaga  is  powerful,  because  it  contains  the  nutrients  or  the  life  force  of  the  actual   trees.  Because  of  their  special  biologically  potent  substance,  trees  live  longer,  far   longer  than  herbs.  Some  trees  live  as  long  as  10.000  years  or  more.     Thus,  they  are  the  most  powerful  living  beings  in  the  world.   Concentrating  this  power,  chaga  contains  numerous  B  vitamins,  flavonoids,  phenols,   minerals,  and  enzymes.  It  is  also  one  of  world’s  densest  source  of  pantothenic  acid,   and  this  vitamin  is  needed  by  the  adrenal  glands  as  well  as  digestive  organs.  It  also   contains  riboflavin  and  niacin  in  significant  amounts.  In  particular,  it  is  rich  in   special  phenols  which  are  pigment-­‐like.     These  phenolic  compounds  are  known  as  chromogenic  complex.  Chaga  can  be  up  to   30%  chromogenic  by  weight.  The  chromogenic  complex  is  highly  protective  for  all   tissue  and  is  only  found  in  chaga.  In  the  cream  base  this  chromogenic  complex  is   highly  protective  of  the  skin.  Rubbed  on  the  skin  it  even  helps  people  develop  a  tan,   because  it  contains  the  pigment  melanin,  the  same  pigment  responsible  for  dark-­‐ colored  skin.       Chaga  contains  wild-­‐source  minerals  and  is  particularly  high  in  copper,  calcium,   potassium,  manganese,  zinc,  and  iron.  Yet,  its  most  potent  ingredient  is  a  special   substance  known  as  superoxide  dismutase  (SOD).  This  is  an  enzyme  with  great   potency.  Its  function  is  to  halt  oxidation,  especially  the  toxicity  of  a  free  radical   known  as  singlet  oxygen.  This  is  the  type  of  oxygen  which  is  responsible  for   oxidizing  and  damaging  the  tissue,  which  results  in  aging.  It  is  the  same  oxygen   which  rusts  a  nail.  SOD  blocks  this  damage  by  quenching  the  singlet  oxygen  free   radical.  The  SOD  content  per  gram  of  chaga  is  exceedingly  high  and  accounts  for   many  of  its  historical  powers.  Although  SOD  is  available  in  pills,  it  only  contains  200   to  2,000  units  per  serving.  Tests  performed  by  North  American  Herb  &  Spice  prove   that  wild  chaga  contains  10,000  to  20,000  active  SOD  units  per  gram.  This  is  an   exceedingly  high  amount,  far  higher  than  that  found  even  in  typical  SOD  pills.  So  the   difference  is  considerable.  Plus,  the  type  in  pills  are  virtually  impossible  to  absorb,   while  the  wild  chaga  type  is  well-­‐utilized  by  the  body.                 39
                The  main  thing  you  need  to  know  about  chaga  is  that  it  is  a  health  food  which   supports  all  of  the  system’s  of  the  human  body.  The  Siberians  drink  it  daily    and  live   longer,  those  who  drink  chaga  live  85  to  100  years,  while  the  non  chaga-­‐drinking   person  like  the  Inuit,  live  only  about  50  years.  This  proves  that  natural   phytochemicals,  the  ones  found  in  chaga,  do  make  a  difference.    There  is  more   traditional  use  that  offers  evidence.  Ancient  Chinese  regarded  it  as  a  longevity   factor,  which  is  why  they  deemed  it  the  most  complete  of  ALL  growths.  Japanese  and   Korean  use  it  regularly,  and  look  how  powerful  they  are  today.  In  much  of  Siberia,   Russia,  and  Eastern  Europe  it  is  an  essential  beverage.  While  the  U.S.  government   restricts  medicinal  claims,  here  is  what  can  be  said:  chaga  has  been  used  as  an   essential  whole  food  supplement  for  many  years  by  Russia’s  long-­‐lived  peasants,  as   well  as  long-­‐lived  villagers  of  Japan  and  Korea.  These  village  people  consume  it  as  a   daily  beverage  and  they  prefer  it  over  common  drinks  such  as  tea  or  coffee.   Because  of  it’s  cleansing  properties,  in  primitive  Siberia  the  chaga  drink  was  known   as  “soup  water,”  although  its  taste  is  a  pleasant  combination  of  tea  and  coffee.         Chaga  is  classified  as  an  adaptogen  .  An  adaptogen  is  a  substance  that  modifies  the   human  body’s  response  to  stress.   Since  the  1950’s  the  government  of  the  Union  of  Soviet  Socialist  Republics  (USSR),   in  conjunction  with  approximately  1,200  prominent  scientists,  conducted  over   3,000  experiments  involving  over  500,000  people  to  study  the  effects  of  adaptogens.   The  results  of  these  studies  were  a  protected  Soviet  secret  for  over  40  years.  The   Soviet  government  commanded  athletes,  astronauts  and  other  Soviet  elite  to  take   adaptogens  on  a  daily  basis  to  improve  physical  and  mental  work  capacity.     One  of  these  adaptogenes  was  chaga,  in  fact  of  all  these  adaptogens,  chaga  was   found  to  be  the  most  powerful.  It  is  now  believed  that  80%  of  ALL  disease  are   mainly  due  to  stress.                         40
          Reishi,  the  queen  of  medicinal  mushrooms               Over  the  past  several  decades,  scientific  research  has  intensified  and  focused  on   analyzing  the  hundreds  of  unique  bio-­‐active  compounds  found  in  the  medicinal   Reishi  Mushroom.    Just  in  2013  alone,  three  new  compounds  were  discovered.  With   each  new  finding,  intriguing  medical  applications  for  Reishi  have  emerged.     There  is  now  a  wealth  of  impressive  data  that  demonstrates  Reishi’s  life  extending   properties  but  also  it’s  significant  ability  to  stimulate  brain  neurons,  search  and   destroy  cancer  cells  and  prevent  the  development  of  new  fat  cells  in  obese   individuals.  As  an  example  of  growing  science  supporting  Reishi,  researchers  using   laboratory  mice  have  detailed  life  span  extensions  of  9%  to  more  than  20%  or  the   equivalent  of  7  to  16  years  in  human  terms.    Reishi’s  numerous  compounds  show  a   therapeutic  effect  on  asthma,  allergies,  autoimmune  disease,  Alzheimer’s  disease,   Parkinson’s  disease,  diabetes,  liver  disease  and  many  more.  Given  Reishi’s  complex   composition  of  bioactive  compounds,  there  is  still  more  to  discover.     Researchers  have  identified  three  specific  compounds  that  are  essential  to  Reishi’s   powerful  antioxidant  and  aging  effects.       1. POLYSACCHARIDES  have  anticancer  effects  based  on  their  ability  to  prevent   abnormal  blood  vessel  formation,  and  to  boost  immune  system  function.   2. TRITERPENES  protect  the  liver,  lower  blood  pressure  and  cholesterol,   prevent  platelet  clumping  that  leads  to  heart  attack  and  stroke,  fight  allergic   responses  triggered  by  histamines,  and  also  possess  anticancer  properties.   3. GANODERMA  LUCIDUM  PEPTIDE  is  a  unique  protein  that  has  remarkably   potent  antioxidant  characteristics  that  are  still  being  unraveled.       But  what  makes  Reishi  mushroom  beneficial  to  so  many  varied  aspects  of  your   health  is  its  actions  on  many  different  targets  in  your  body.  The  actions  triggered  by   Reishi  mushrooms  produce  important  changes  that  may  contribute  to  their   promotion  of  longevity.   Reishi  mushrooms  are  also  known  to  protect  cellular  DNA  from  oxidant  damage  that   cause  aging  and  cancer.    Reishi  protects  mitochondrial  DNA  and  the  mitochondria   41
itself  from  oxidant  damage  that  weakens  their  energy-­‐producing  abilities  and  makes   them  inefficient,  another  major  cause  of  aging.  Reishi  increases  levels  and  activity  of   large  number  of  normal  intracellular  antioxidant  molecules,  resulting  in  reduced   oxidation  of  cell  membranes  and  organelles  that  lead  to  aging  and  its  related   disease.  The  queen  of  mushrooms  also  protects  the  kidney  tubule  cells  from  oxidant   damage  that  leads  to  kidney  failure  as  well  as  increases  expression  of  a  key   longevity  gene  and  promotes  an  increased  life  span  in  species  ranging  from  yeast,  to   primitive  worms,  to  mammals  such  as  mice.     In  a  human  study,  Reishi  mushroom  were  given  to  healthy  volunteers  as  a  single   1,100  mg  dose.  Plasma  antioxidant  capacity  rose  rapidly  to  a  peak  at  90  minutes,   while  urine  antioxidant  capacity  (a  measure  of  what  has  been  in  the  body)  rose  by   29%  after  3  hours.  Neither  study  showed  any  evidence  of  toxicity  or  side  effects.   Reishi’s  many  mechanisms  of  action  are  what  allow  it  to  have  such  a  dramatic   impact  on  such  a  wide  array  of  age-­‐related  health  threats.   New  compounds  are  being  discovered  within  extracts  of  Reishi  mushroom  on  a   regular  basis;  at  least  three  were  identified  in  late  2012  alone.  These  discoveries  are   shedding  light  on  Reishi  extracts’  remarkable,  multi-­‐targeted  anti-­‐cancer  properties.   Some  of  the  most  intriguing  findings  that  add  to  our  knowledge  about  Reishi  and  the   phenomenon  of  immune  surveillance  have  been  discovered  in  2013.  New  cancer   cells  appear  in  your  body  every  day,  but  your  healthy  immune  system  normally   searches  these  out,  quickly  activating  killer  cells  to  destroy  developing  cancers   before  they  can  form  tumors.   Advancing  age,  coupled  with  the  onset  of  other  chronic  illnesses,  and  exposure  to   various  environmental  toxins  (and  even  some  medications),  means  that  your   immune  system’s  ability  to  carry  out  immune  surveillance  wanes.  And,  if  just  one   abnormal,  cancer-­‐prone  cell  escapes  detection  and  destruction,  it  can  develop  into  a   full-­‐blown  malignancy  with  tremendous  swiftness.     There’s  an  abundance  of  data  on  ways  that  Reishi  extracts  boost  immune   surveillance  and  enhance  detection  and  elimination  of  emerging  cancer  cells  from   the  body.  And  in  late  2012,  several  new  studies  revealed  that  these  mushrooms  have   substantially  deeper  and  more  advanced  mechanisms  than  had  been  previously   suspected.  The  mechanisms  of  how  Reishi  identifies  and  then  attacks  cancer  cells   are  extremely  sophisticated  and  effective.  We  know  that  cancer  cells  evade  immune   system  surveillance  by  “hiding”    their  abnormal  surface  markers.  These  types  of   molecular  changes  not  only  permit  primary  cancer  to  arise,  but  also  contribute  to   relapses  of  cancer  following  chemotherapy.     Reishi  extracts  force  cancer  cells  to  reveal  their  telltale  markers,  flagging  them  for   destruction  by  immune  killer  cells.  At  the  same  time,  Reishi  extracts  induce  the   production  of  specific  molecules  that  the  immune  system  needs  to  complete  the   killing  process.  Ultimately,  Reishi  extracts  enhance  the  killing  of  cancer  cells  by   normal  immune  killer  cells,  and  reduce  the  amount  of  chemotherapy  drugs  required   to  finish  the  job.         42
            In  addition  to  their  impressive  immune-­‐surveillance-­‐boosting  properties,  Reishi   extracts  have  numerous  other  ways  of  attacking  cancer.             Reishi  compounds,  particularly  the  triterpenes  and  polysaccharides,  limit  tumor’s   growth  rate  by  blocking  the  abnormal  reproduction  cycles  of  cancer  cells.  Some  of   these  compounds  are  directly  toxic  to  cancer  cells,  while  sparing  healthy  tissue.   Reishi  compounds  also  inhibit  metastatic  process  and  decrease  the  expression  of   genes  involved  in  cancer  cell  survival,  proliferation,  invasion,  and  metastasis.     Reishi  compounds  trigger  the  programmed  cell  death  called  apoptosis  that’s   suppressed  in  malignant  cells.     Together,  all  of  these  effects  of  Reishi  mushrooms  are  shown  to  reduce  the  size  and   growth  rates  of  human  tumors,  as  well  as  in  animal  trials.   The  most  dramatic  impact  has  been  shown  in  colorectal  cancer,  which  is  the  second   leading  cause  of  cancer  death  among  cancers  that  affect  both  men  and  women.   Clinical  studies  show  that  Reishi  extracts  suppress  the  development  of  adenomas,   which  are  pre-­‐malignant  masses  found  in  the  large  intestine.           Reishi  mushroom  have  a  well-­‐known  ability  to  beneficially  modulate  the  immune   system.  The  mushrooms’  ability  to  boost  immunity  is  the  source  of  their  advanced   cancer-­‐  and  infection-­‐fighting  properties.  But  it  is  equally  important  to  keep  your   immune  system  from  overreacting  and  turning  on  itself,  as  is  the  case  with   autoimmune  diseases  such  as  allergies.  Reishi  mushrooms  have  demonstrated  the   ability  to  modulate  the  delicate  balance  necessary  for  a  healthy  immune  system.   Studies  have  shown  that  Reishi  mushroom  can  reduce  the  overactive  immune   respons  that  occurs  in  conditions  such  as  allergies,  asthma,  and  autoimmune   diseases.         The  polysaccharides  and  triterpenes  found  in  Reishi  mushrooms  act  at  multiple   targets  in  the  cascade  of  events  leading  to  inflammation  and  excessive  immune   response.   Reishi  extracts  inhibit  the  release  of  histamine  from  specialized  immune  cells  called   “mast  cells.”             43
        In  animal  models,  Reishi  extracts  were  able  to  sharply  reduce  the  symptoms   associated  with  allergies,  such  as  rhinitis  (watery,  itchy  nose)  and  mosquito  bites.     They  have  the  ability  to  reduce  the  activity  in  nerves  that  transmit  the  itch  sensation   to  the  brain  after  a  mosquito  bite  or  similar  itchy  stimulus.     Studies  also  show  that  Reishi  extracts  can  reduce  “airway  hyper-­‐responsiveness,”   the  “twitchy”  smooth  muscle  responses  in  the  lung  bronchi  that  trigger  asthma   attack.       Reishi  extracts  also  show  promise  for  management  of  the  underlying  imbalance  that   leads  to  autoimmune  disease.   Reishi  extracts  were  found  to  stimulate  the  production  of  nerve  growth  factor,   which  in  turn  supports  the  rapid  development  of  healthy  neurons  and  enhances   their  mitochondrial  function.   Reishi’s  powerful  antioxidant  and  anti-­‐inflammatory  properties  make  these   mushrooms  attractive  candidates  for  preventing  neurodegenerative  disease  such  as   Alzheimer’s  disease  and  Parkinson’s.  Both  of  these  diseases  are  driven  by  oxidative   stress  and  inflammation.     The  triterpenes  and  polysaccharides  from  the  mushrooms  reduce  the  oxidative   impact  of  destructive  proteins  such  as  Abeta,  the  chief  trigger  of  Alzheimer’s   disease,  and  they  protect  brain  cells  from  the  inflammation  known  to  cause   Parkinson’s  disease.   Studies  reveal  that  supplementing  with  Reishi  mushrooms  has  beneficial  effects  for   stoke  victims.  In  addition  Reishi  mushrooms  protect  brain  tissue  from   hypoxia/reperfusion  injury,  the  “one-­‐two”  punch  of  oxygen  starvation  followed  by   excessive  oxidation  that  produces  most  of  the  damage  in  the  brains  of  stroke   victims.     But  as  valuable  as  these  benefits  are,  nowhere  are  the  effects  of  Reishi  mushroom   extracts  more  clear  than  in  their  impact  on  diabetes-­‐related  cognitive  disorders.     In  animal  studies,  Reishi  spores  alleviated  diabetes-­‐induced  oxidative  stress  and   mitochondrial  dysfunction  in  the  hippocampus,  one  of  the  brain’s  chief  memory-­‐ processing  areas.     Obesity  is  a  health  hazard  sweeping  the  globe  in  epidemic  proportions  and  chief   among  its  complaints  is  type  two  diabetes.  The  conditions  are  so  often  found  hand-­‐ in-­‐hand  that  researchers  refer  to  them  as  a  single  disease  called  “  diabesity.”     Reishi  mushrooms  are  especially  valuable  in  the  fight  against  this  epidemic  because   they’ve  been  shown  to  have  benefits  across  the  entire  spectrum  of  diabesity.     Laboratory  studies  show  that  the  polysaccharides  and  triterpenes  in  Reishi  extracts   can  prevent  the  development  of  new  fat  cells  from  pre-­‐adipocytes,  helping  to  limit   44
excessive  fat  storage  seen  in  obese  people.  The  extracts  also  have  favorable  effects   on  lipid  profiles  (cholesterol  and  triglycerides),  which  are  frequently  elevated  in   those  with  obesity  and/or  diabetes  and  are  risk  factors  for  cardiovascular  disease.     Reishi  extracts  work  to  lower  blood  sugar  by  several  different  mechanisms.  Reishi   inhibits  alpha-­‐glucosidase,  the  chief  enzyme  responsible  for  digesting  starches  into   sugars.  This  inhibition  prevents  the  sharp  after-­‐meal  spike  in  glucose  that  is  so   dangerous  as  we  age.  They  also  limit  the  destruction  caused  by  advanced  glycation   end  products  (AGEs),  the  proteins  whose  malfunction  promotes  aging  and   inflammation.   Studies  have  shown  that  reducing  blood  sugar  and  glycation  with  Reishi   supplements  reduces  diabetic  consequences  like  kidney  disease  and  also  speeds  up   wound  healing  in  diabetic  individuals,  the  result  of  enhanced  antioxidant  function.         In  conclusion  science  is  still  catching  up  on  all  the  different  positive  health   enhancing  aspects  that  medicinal.  Mushrooms  affect  and  trigger  in  humans   including  their  benefits.  It  seems  that  ancient  China  has  known  about  the  healing   abilities  of  medicinal  mushrooms  and  its  benefits  for  thousand  of  years  and  that  our   western  societies  can  learn  a  lot  from  them.  In  my  opinion  medicinal  mushrooms   are  truly  one  of  gods  most  precious  gifts  to  the  human  race.    Incorporating   medicinal  mushrooms  into  our  lifestyle  on  a  regular  basis  is  a  great  way  to   strengthen  your  entire  immune  system  and  build  a  strong  and  healthy  body.  Love   your  mushrooms  and  your  mushrooms  will  love  you  back.                                           45
Cherries By Lisa Laura Holistic Health & Happiness Coach History This sweet and sour superfruit has been around since the Stone Age. It's one of the oldest cultivated fruits dating back to 300 B.C.! It originated in Europe and then was brought to North America where today, about 70% of of cherries produced in the U.S. come from four states (Washington, Oregon, Idaho and Utah.) About: There are over 1,00o types of cherries but cherries can be generally classified as sweet or sour. The darker the cherry, the better. Cherries, like berries contain flavonoids, specifically anthocyanidins and proanthocyanidins. This is what gives the fruit its color so the darker the color, the higher the concentration of flavonoids. Cherries are also a great snack since they are low in calories and contain vitamin C, potassium, fiber and beta carotene. Tart Cherries in particular are lower in calories and contain an even higher amount of vitamin C. Tart cherries, dried, frozen and as cherry juice have one of the highest levels of antioxidants when compared to other fruits. The beta carotene in tart cherries is 19 times higher compared to blueberries and strawberries! Health Benefits • Anti-Inflammatory/Pain relief ◦ Research at Michigan State University discovered anthocyanins in cherries relieve pain as effectively as aspirin. Lead researcher Muralee G. Nair, Ph.D., observes, "It is as good as ibuprofen and some of the nonsteriodal anti-inflammatory drugs." The lab results indicate consumption of 20 tart cherries can significantly reduce inflammation and discomfort. • Cancer-fighting properties ◦ “Research conducted at Michigan State University, two of the anthocyanidins found in cherries—isoquerxitrin and quercetin—have been found to inhibit the growth of colon cancer. Tart cherries also contain perillyl alcohol (POH), a natural compound that appears to be extremely powerful in reducing the incidence of all types of cancer. Recent research suggests these anthocyanidins many also help prevent breast, prostate, and ovary cancer.” • Eases the pain of arthritis • Reduces the risk for heart disease, diabetes and certain cancers • Assists in regulating the body’s circadian rhythm 46
• Prevents loss of memory & delays the maturing process • Treats and prevents attacks of gout ◦ “Clinical studies have shown that consuming the equivalent of 1/2 pound of fresh cherries per day is very effective in lowering uric acid levels and preventing attacks of gout.” • Provides a more sound sleep ◦ “The melatonin in tart cherry juice is very well absorbed and is utilized by the body to provide an effect that could rival melatonin supplements,” says study author Glyn Howatson, Ph.D. References Cherry History: Cherry Fruit Nutrition Facts and Health Benefits: Cherry: Fruit of the Month: The Encyclopedia of Healing Foods by Michael Murray N.D and Joseph Pizzorno N.D. with Lara Pizzorno M.A., L.M.T. Cherry Nutrition Benefits: Cherries a superfood? Research confirms this well-known fruit tackles cancer, insomnia, high blood pressure and gout: 47
Chlorella Holly Anderton | Nature’s Ultimate Green Superfood Chlorella is a single-celled, fresh-water green micro algae that is packed with nutrition. It contains more chlorophyll and nucleic acids (DNA and RNA) than any other known plant. It is highly alkaline forming, provides essential fatty acids, is a complete protein, and is loaded with vitamins, minerals, enzymes and antioxidants. Chlorella assists the body in detoxification, strengthens the immune system, fights inflammation, promotes cellular growth and repair, and helps to balance all of the body’s systems for optimal function. History of Chlorella Chlorella Provides Complete Nutrition Chlorella gets its name from the rich quantity of chlorophyll it possesses. Chlorella contains 3 to 5 percent chlorophyll, more chlorophyll per gram than any other plant. As a result, it is highly alkalineforming. Nutritionally, chlorella is a true superfood. It contains: • 65 percent protein - one of the highest and most environmentally efficient protein sources, far exceeding that of animal products • Vitamins and minerals - including vitamin C and E, all of the B vitamins (including B12), folic acid, betacarotene, lysine, and iodine; Chlorella is also extraordinarily rich in iron and calcium Chlorella is one of the most widely used supplements in Japan, where over 10 million people use it regularly. In fact, the Japanese use of chlorella is more widespread than the North American use of vitamin C, our most popular supplement. • Essential Amino Acids - Chlorella is a complete protein, as it possesses all 10 essential amino acids, the ones that cannot be manufactured by the body and must be obtained through diet for peak health Chlorella Growth Factor (CGF) Chlorella is the fastest growing plant on earth and is capable of reproducing itself four times every twentyfour hours. When ingested by the human body, this “Chlorella Growth Factor” or CGF, dramatically increases the rate of rebuilding and healing in tissues, boosts the immune system, multiplies the growth rate of beneficial bacteria in the body, and fights freeradical damage. From an environmental perspective, chlorella is being studied as a model for improving yields of food-producing land. • Essential Fatty Acids - 20 percent of which are alpha-linolenic, omega-3 fatty acids • Enzymes - including the digestive enzymes chlorophyllase and pepsin • Ribonucleic Acid (RNA) - 20 times more RNA than sardines (previously believed to be the highest food source) 48
A Powerful Detoxification and Disease Fighting Tool Chlorella helps reduce cellular damage caused by free radicals and is a powerful tool in the fight against environmental pollution. It is also highly effective in reducing the risk of a number of diseases including cancer, diabetes, arthritis, AIDS, candida, pancreatitis, liver cirrhosis, hepatitis, peptic ulcers, viral and bacterial infections, anemia, and multiple sclerosis. Chlorella: A Perfect Example of Preventative Healthcare Because chlorella acts at the cellular level, it treats the cause of illness directly and is often referred to as a perfect example of a preventative measure toward building better health. Specifically, chlorella provides the following health benefits: Detoxifies and purifies the body - Our bodies are naturally able to remove many of the harmful pathogens, chemicals and poisons we come into contact with in the environment. However, we continue to be exposed to a greater number of toxins each day in the air we breathe and the food we eat, and these toxins place a considerable amount of stress on our system. As a result, we are now seeing an explosion of accumulated toxinrelated diseases like cancer, auto-immune dysfunction, brain disorders like autism, Alzheimer’s and Parkinson’s, nerve disorders and more common ailments like depression, learning disabilities and fatigue. It can become relatively easy to overwhelm the body’s ability to remove many of these toxins. Symptoms of toxic build-up due to chronic metal exposure include: • • • • • • Fatigue Digestive distress, and reduced ability to properly assimilate and utilize fats Aching joints Depression Impaired blood sugar regulation Female reproductive problems Chlorella’s microscopic size and unique properties make it a powerful detoxification tool that provides valuable support to an over-stressed system. Chlorophyll, which is abundant in chlorella, is known to: • • • • • • • Enable the processing of more oxygen Cleanse key elimination systems including bowel, liver, and blood Purify the blood and clear away toxins Assist in promoting optimal blood pressure Support elimination of molds from the body Neutralize toxins that are inhaled during breathing Promote tissue growth and repair When chlorella is taken into your body, its natural action binds it to lingering heavy metals, pesticides, herbicides, alcohol and toxic chemicals including polychlorbiphenyls (PCBs) from the body’s tissues and digestive tract. Because the digestive tract is the pathway to the bloodstream, these harmful toxins are thus prevented from being delivered to and deposited into the body's cells. 49
Health Benefits of Chlorella Beyond Detoxification Supports and strengthens the immune system - Studies have shown that chlorella provides critical benefits for the health of individuals with suppressed immune systems caused by chronic long-term illness or chemotherapy treatments. In addition, research studies suggest that chlorella accelerates the recovery of developing immune system cells and restores the population of mature white blood cells. Studies have also shown that chlorella can increase the resistance to viral infections and enhance the ability to kill bacteria. Promotes healthy cellular growth and repair to slow down aging - Eating foods high in nucleic acids (RNA and DNA) provides material for the repair and production of human RNA and DNA. It is the breakdown of RNA and DNA in the cells that is believed to be a major factor in aging and degenerative diseases. Chlorella is the highest food source of RNA. As a result, chlorella helps rebuild nerve tissue damage throughout the body and is excellent for treating degenerative brain and nerve disorders. For this reason, chlorella is now being used to treat patients with Alzheimer’s and Parkinson’s disease. The combination of nucleic acids and chlorella growth factor dramatically increases the rate of rebuilding and healing in the body. Because chlorella has the highest level of chlorophyll of any organism, it is highly alkaline, and helps to speed recovery from daily wear and tear. As a result, chlorella is also being used by athletes to facilitate muscle recovery after exercise. Provides a wide range of additional health benefits, including: • • • • • • • • • • Improves digestion and elimination Helps to facilitate better assimilation of nutrients Relieves inflammation Supports healthy weight loss Enhances the ability to focus and concentrate Fights free-radical damage Increases energy levels Balances pH levels in the body Normalizes blood sugar and blood pressure Reduces risk of cancer and auto-immune disease Chlorella is a whole food and a complete source of protein, and is solely capable of sustaining human life for an extended period of time. In fact, NASA researchers have looked at chlorella as way to sustain astronauts during space travel. 50
Incorporating Chlorella Into Your Diet Chlorella is most commonly consumed in either tablet or powder form, and is best taken with meals. In powder form, Chlorella can easily be added to your favorite juice or smoothie. General recommendations for maintenance are 2,500 - 3,000 mg per day. For detoxification purposes, the recommended amount is 5,000 mg per day. Because it is not stored in the body, toxicity is not a risk. However, while it is almost impossible to take too much chlorella, it is best to slowly incorporate it into your diet. This will allow the body to adapt to its deeply regenerative effects, especially on the digestive and intestinal systems. What To Look For: Cracked Cell Wall and A Clean Water Source Unlike many food supplements, chlorella has one unique feature that makes the manufacturing process one of the primary concerns when considering a source of supplementation: chlorella is completely indigestible by humans. We simply do not have the enzymes to break down its cell wall. Therefore, when purchasing chlorella, it is critical to look for cracked cell chlorella so that the nutrients can easily be absorbed by your body. Another concern when choosing chlorella is to be sure  that the source waters where it is grown and harvested  are free of any contamination. Since chlorella is a natural green food, it will be affected by polluted water and will retain environmental toxins if it's grown in contaminated waters. Therefore, be certain to verify that the chlorella you supplement with comes from a naturally clean water source. Potential Risks and Side Effects There have been few long-term studies conducted on the benefits and/or risks of chlorella. The general consensus is that, unless you are allergic to it, taking chlorella will not harm you. However, some side effects have been documented including flatulence, nausea, diarrhea, green discoloration of the stools and stomach cramping. Taking chlorella supplements can sometimes lead to sun sensitivity. Chlorella is also high in iron, so that should be taken into consideration to ensure that the level of iron in the blood remains within healthy levels. Given these potential side effects, it is therefore recommended that you begin taking chlorella at a dosage that is less than the recommended dose and gradually increase your dosage over time. Starting a detoxification program with cilantro, which also promotes a detoxification response in the body but is much less intense, has also been shown to help the body ease into the use of chlorella. Finally, some people cannot tolerate chlorella at all. This is generally believed to be due to a cellulase insufficiency. In that case, it would be best to consider other micro algae including spirulina, blue-green, or marine phytoplankton, or to try a digestive enzyme supplement with cellulase in it to help digest the chlorella. References Dr. Joseph Mercola, Wolfe, David. Superfoods: The Food and Medicine of the Future. Berkeley: North Atlantic Books, 2009. Brazier, Brendan. "Staple Foods for the Thrive Diet." Sports and Life. Philidelphia: Da Capo, 2008. 150-52. Print. 51
Coconut Oil Jo Hodson What Is Coconut Oil? Coconut oil is an edible oil extracted from the kernel or meat of matured coconuts harvested from the coconut palm (Cocos nucifera). It has various applications in food, medicine, and industry. Because of its high saturated fat content it is slow to oxidize and, thus, resistant to rancidification, lasting up to two years without spoiling. Virgin coconut oil (VCO) can be produced from fresh coconut meat, milk, or residue. Producing it from the fresh meat involves removing the shell and washing, then either wet-milling or drying the residue, and using a screw press to extract the oil. VCO can also be extracted from fresh meat by grating and drying it to a moisture content of 10–12%, then using a manual press to extract the oil. Producing it from coconut milk involves grating the coconut and mixing it with water, then squeezing out the oil. The milk can also be fermented for 36–48 hours, the oil removed, and the cream heated to remove any remaining oil. A third option involves using a centrifuge to separate the oil from the other liquids. Coconut oil can also be extracted from the dry residue left over from the production of coconut milk. Types Of Coconut Oil There’s only one kind of coconut oil you should be eating, and that’s virgin coconut oil. True virgin coconut oil has the following qualities: • It has no additives • It has not been deodorized • It hasn’t been hydrogenated or partially hydrogenated • It hasn’t undergone any heat treatment • It isn’t bleached • It isn’t made from genetically modified crops • It’s unrefined • No chemicals have been used in the extraction process Unless oil specifically states on the label that it’s ‘virgin’, your best bet is to assume it isn’t. Virgin coconut oil is highly sought-after and is more expensive than other varieties of coconut oil so there’s no way a manufacturer is going to pass up the chance to label their oil as ‘virgin’. You may come across oils that are labelled as extra-virgin, but there are no regulations that lay out the difference between extra-virgin and virgin oils and there is rarely anything separating the two. 52
Composition Of Coconut Oil Saturated Fat The fact is, all saturated fats are not created equal. The operative word here is “created,” because some saturated fats occur naturally, while other fats are artificially manipulated into a saturated state through the man-made process called hydrogenation. The naturally occurring saturated fat in coconut oil actually has some amazing health benefits, such as: • • • • • • • Promoting your heart health Promoting weight loss, when needed Supporting your immune system health Supporting a healthy metabolism Providing you with an immediate energy source Keeping your skin healthy and youthful looking Supporting the proper functioning of your thyroid gland 50% of the fat content in coconut oil is a fat rarely found in nature called lauric acid. Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on Earth. Coconut oil is also about 2/3 medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These types of fatty acids produce a whole host of health benefits: • MCFAs are smaller. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body. • MCFAs are easily digested, thus putting less strain on your digestive system. • MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat. • MCFAs actually help stimulate your body’s metabolism, leading to weight loss. Coconut oil is nature’s richest source of these healthy MCFAs. By contrast, most common vegetable or seed oils comprise long-chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs which are associated with less desirable side effects. 53
Uses: Cooking, Medicinal, Beauty... Medicinal: In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds. Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Cooking: Coconut oil is commonly used in cooking, especially for frying and is a common flavor in many South Asian curries. It has been used for cooking (in tropical parts of the world) for thousands of years. In recent years, virgin coconut oil (VCO) has become increasingly popular in health and natural food circles and with vegans. It was described in a New York Times article as having a “haunting, nutty,” flavor that also has a touch of sweetness, which works well in baked goods, pastries, and sautés. Coconut oil (along with Laurel leaf oil and palm kernel oil) contains a large proportion of lauric acid, which is converted to monolaurin in the body, a fat otherwise found only in breast milk. Lauric acid is destroyed by some oil processing methods. The smoke point of coconut oil is 177 °C (351 °F) making it a fantastic oil for cooking as it is not so easily denatured as many other oils (such as olive oil) that have lower smoke points. Since coconut oil is dairy free, it is suitable for vegans and any allergy sufferers. It’s dual state as solid-liquid also makes a very versatile ingredient to replace both butters and oils in many recipes. It is typically used to assist the ‘setting’ of a recipe when used in a melted form and then chilled to allow to thicken and set firm. Beauty: Beyond the kitchen coconut oil has an array of uses, and for many it is their go-to beauty product. Here are just a few things coconut oil can be used for: • • • • • • Makeup Remover: Even the most resistant waterproof mascara doesn’t stand a chance against coconut oil. Apply it directly to the face as an oil cleanser or let it sit on your skin with a cotton pad. Makeup will melt away. Breath Freshener: Coconut oil has anti fungal and antibacterial properties. Gargling for 20 minutes with a spoonful of oil (aka oil pulling) can help clear up germs in the mouth, leading to fresher breath, whiter teeth, and healthier gums. Body Oil: Why purchase a separate body oil when you can keep the coconut oil near the bath? Just slather it on wet skin after the shower, then pat dry. It also has a natural SPF 4. Deodorant: You can make your own natural deodorant at home. Mix coconut oil with arrowroot powder, cornstarch, baking soda, and a scented oil for a DIY odor fix. Itch Relief: Burns, bug bites, and bruises could all be soothed with a topical balm of coconut oil. Deep Conditioner: You can use hot coconut oil as a preshampoo treatment to soothe dry hair before you shampoo and condition. Leave in for at least an hour for an all-over moisturizing treatment. 54
Recipes with Coconut Oil: Recipes taken from the book ‘Fit-Food’ by Including Cake (the author) Chocolate Mousse “The most versatile chocolatey delight you’ll ever make... it takes just minutes!! Try as a simply indulgent mousse or cake frosting, or even freeze into lollies! Serves 3-4 medium bowls (depending on bowl sizes) Ingredients: 1 packet silken tofu (approx 360g) 60g cocoa powder 1 tbs lemon juice 40g agave (or other syrup) and approx. 1/4 tsp pure stevia to taste 2 tsp orange, mint or almond extract (optional- I used orange) 1 tbs coconut oil (don’t skip this as it makes it set to a mousse) Method: Add all ingredients to a blender and blend away until fully mixed and very smooth, the mixture will be fairly runny but will firm up further in the fridge due to the coconut oil content. For a firmer frosting style mixture, use extra coconut oil. This will keep covered in the fridge for a few days. Options: Add fruit chunks to the mixture. Freeze the mixture in lolly/ice pop moulds or coat chunks of fruit (bananas work especially well) and freeze the chunks in a single layer on a baking sheet. Once frozen you can store them together in a freezer container. Note: Make sure you use silken tofu and not regular firm tofu as it wont blend so smoothly! LF P 5 Nutty Granola Clusters “Forget store bought granola loaded with sugars, syrups and oils....make your own! Endlessly versatile and will easily store for a few weeks in the cupboard. You can make clusters or regular granola flakes...I love clusters for snacking” Makes 2 baking sheets worth Ingredients: 1 ½ cup organic oats 3 tbs flax or chia seeds 1 cup mix of coarsely chopped nuts ¼ cup mix of seeds ¼ cup apple or banana puree 1 tsp vanilla extract 2 tbs coconut oil- melted (or other mild oil) 3 tbs maple syrup 1 cup dried fruit- optional to be mixed into granola once cooled. Method: Mix melted coconut butter/oil into other liquid ingredients. Add all dry ingredients and mix through. Spoon onto two lightly greased baking sheets making sure to achieve a thin even layer, using your fingers to form clumpy pieces if desired. Bake at 170ºC for 10-15 minutes until slightly golden. Allow to cool fully before storing. Stores in an airtight container for a few weeks. Mix in options: 2 tbs cocoa power, cinnamon or ginger with molasses. S 55
Resources List (Resources used to write this document and for useful further reading) A new look at coconut oil Coconut research centre The Coconut Oil Handbook- Jamie Wright (kindle edition) 101 uses for coconut oil Wikipedia Coconut oil recipes: Disclaimer All information included in this paper is accurate to the best of the authors knowledge. This paper is not intended to prescribe or treat medical conditions. The recipes, tips and advice represent the personal experience and research of the author. It is always recommended to consult with an appropriate health professional before significantly changing your diet if you have know medical conditions. 56
Daikon – The White Radish (Pronounced dahy-kuh n) By Julene Andrews, Holistic Health Coach – Daikon radish is a white radish also known as Japanese radish, or mooli. The radishes are native to Asia and are a staple in Asian cuisine. The name daikon derives from the Japanese daikon (大根), literally "large root”. The greener, rounder Korean varieties are instead referred to as Korean radish. The Chinese varieties are sometimes called Chinese radish, “lo-bok” or “lo-bak”. Of the many varieties of daikon, the most common found in Japan, has the shape of a giant carrot, anywhere from 8 to 20 inches long, and 2 to 4 inches in diameter. The large, white, elongated roots are a prolific vegetable and are mild-flavored, with a wide variety of culinary uses. Generally grown during the winter months, the daikon is most flavorful and juicy during the winter. 57
Culinary Uses You might find Daikon radish in your winter CSA box! If not, it can usually be found at a Farmer’s Market or local health food store. Both the root and the top greens are edible and full of nutrients. The radishes can be eaten either raw or cooked. Daikon radish is used in many Asian cuisines; in salad, roasted with other vegetables, shredded or pickled, and served as garnish with sushi. Great keeping qualities, the roots can be stored for weeks. Eaten raw, daikon makes a nice crunchy contribution to a salad or sandwich. Wash and peel the radish, then grate, shred or slice thin. The smaller radishes are typically better for raw applications. A salad or slaw with daikon might also include beets, carrots, cucumber and lettuce. Pickled daikon, kimchi, is a Japanese tradition. In many regions, the roots are cooked - either steamed, stir-fried or sautéed. The top greens are often mixed with other greens like spinach, turnip-greens, etc., and used in the preparation of soups, curries as well as in cooked vegetable recipes. In Japanese cuisine, many types of pickles are made with daikon, including takuan and bettarazuke. Daikon is also frequently used grated and mixed into ponzu, a soy sauce and citrus juice condiment. Simmered dishes are also popular such as oden. Daikon that has been shredded and dried (a common method of preserving food in Japan) is called kiriboshi-daikon (literally, "cutdried daikon"). Daikon radish sprouts (kaiware-daikon) are used for salad or garnishing sashimi. Daikon leaf is frequently eaten as a green vegetable. Pickling and stir-frying are common. The daikon leaf is part of the Festival of Seven Herbs, called suzushiro. In Chinese cuisine, turnip cake and chai tow kway are made with daikon. The variety called mooli has high water content, and some cookbooks recommend salting and draining it before it is cooked. Sometimes mooli is used to carve elaborate garnishes. 58
In Korean cuisine, a variety is used to make kkakdugi, nabak kimchi and muguk soup. The younger version of the radish is used with the leaves in chonggak kimchi. This variety of daikon is shorter, stouter, and has a pale green colour extending from the top, to approximately halfway down the tuber. The flesh is denser than the Japanese variety and the leaves are smooth in texture, which makes them better for pickling. The leaves of a mature plant are often too tough to be eaten raw, and so are shade dried to be used in soups, or boiled and seasoned into potherbs. In Philippine cuisine, a soupy dish called sinigang is optionally cooked with daikon, known locally as labanos, after rábano, radish in Spanish.[citation needed] In Pakistani cuisine, the young leaves of the daikon plant are boiled and flash fried with a mixture of heated oil, garlic, ginger, red chili and a variety of spices. The radish is eaten as a fresh salad often seasoned with either salt and pepper or chaat masala. In North India and Pakistan, the root is grated and mixed with spice and seasonings and stuffed inside bread to prepare "mooli parantha." In Bangladesh cuisine, fresh daikon is often finely grated and mixed with fresh chilli, coriander, flaked steamed fish, lime juice and salt. This light, refreshing preparation is served alongside meals and is known as mulo bhorta. In North India, daikon is popular to make paranthas, salad and garnish. In South India cuisine, daikon is the principal ingredient in a variety of sambar, in which roundels of the radish are boiled with onions, tamarind pulp, lentils and a special spice powder.[16] When cooked, it can release a very strong odor. This soup, called mullangi sambar (Tamil: முள்ளங்கி சாம்பார்; literally, "daikon sambar") is very popular and mixed with cooked rice to make a good meal. In Vietnamese cuisine, sweet and sour pickled daikon and carrots (củ cải cà rốt chua) are a common condiment in bánh mì sandwiches. Credit: 59
Health Benefits Here are 10 health benefits of Daikon radish: Cancer Prevention Daikon is one of many cruciferous vegetables linked in studies with successful cancer prevention. Daikon contains several great antioxidants associated with fighting free radical damage, a known cause of cancer. Research has also shown that daikon juice helps prevent the formation of dangerous chemicals and carcinogens inside the body and helps the liver process toxins. High In Vitamin C Vitamin C is a powerful antioxidant that not only combats free radical activity in the body but also offers great immune system support and helps prevent illness such as the common cold. 100 grams of daikon provides 34% the DV of vitamin C. Daikon leaves have a much higher concentration of vitamin C than that of daikon roots. Antibacterial & Antiviral Daikon appears to be able to combat bacterial and viral infections. Anti-Inflammatory Research suggests that high levels of vitamin C and B, such as found in daikon, help to prevent chronic inflammation in the body, which can lead to problems such as arthritis and heart disease. Digestive Aid Raw daikon juice is abundant with human digestive enzymes that help the body process proteins, oil, fat and carbohydrates. Diuretic Daikon helps the kidneys discharge excess water. A natural diuretic, it may also be helpful in treating urinary disorders. Respiratory Health Raw daikon juice may help dissolve mucus and phlegm and aid in the healthy function of the respiratory system. Its ability to combat bacteria and viral infections may make it an effective combatant of respiratory disease such as bronchitis, asthma and flu. Skin Health Applied topically or ingested, daikon juice has proven effective in preventing and treating acne and other skin conditions. 60
Bone Health Daikon leaves are an excellent source of calcium, which helps promote healthy bone growth and may lower the risk of osteoporosis. Weight Loss In Asia, it is believed that daikon helps the body to burn fat, though this has not been proven. Whether it helps burn fat or not, daikon radish is extremely low in fat and cholesterol, but dense with nutrients, making it a great addition to any effective weight loss program. Credit: Recipes   61
Roasted Daikon Radish, Carrots and Peppers Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes Yield: serves 4 Ingredients 1 bunch daikon radishes (3 daikons), scrubbed and sliced into 1/4-inch rounds 4 carrots, peeled and cut into 1/4-inch rounds 1 red bell pepper, thinly sliced 1 shallot, thinly sliced 2 tbsp extra virgin olive oil Salt and pepper, to taste 1/4 cup balsamic vinegar Instructions Preheat the oven to 400 degrees. Combine the daikon, carrots, red peppers, shallot and olive oil on a nonstick baking sheet. Season well with salt and pepper. Roast for 25-30 minutes, stirring once or twice until tender. Drizzle the veggies with balsamic vinegar and return to the oven. Roast for an additional 5 minutes. Toss well and then transfer to a serving bowl. Enjoy! Credit: 62
Pickled Daikon Radish and Carrot 4 Servings Ingredients 1/2 cup distilled white vinegar 1/4 cup white sugar 1 small carrot, peeled and cut into matchsticks 1 daikon radish, peeled and cut into matchsticks 2 tablespoons chopped fresh cilantro 1 Thai chile pepper, seeded and chopped Directions Heat vinegar and sugar in a saucepan over low heat until sugar is dissolved. Remove from heat, and refrigerate to cool. Place daikon and carrot in a glass jar with the cilantro and chile peppers. Pour the cooled vinegar mixture over, submerging the vegetables. Cover and refrigerate for at least 4 hours, or overnight. Credit: 63
Dandelion: Not just a weed; a powerfully healing super food! Written b http://www Weekly Newsletter Those pesky yet beautiful dandelions we see on our lawns every spring and summer are actually an incredible super food. While we tend to think of them as weeds and try eradicate them, they have been utilized for centuries by eastern cultures for their vast array of health benefits. Most parts of the plant including the roots, leaves and flowers are edible and used as healing remedies. The only part not used is the stem. Dandelion has most widely been recognized as a powerful liver tonic, but has also has been found to be beneficial to the kidneys, heart, blood and the entire digestive system. Benefits of the Dandelion (Including roots, leaves and flowers) 1. Promotes liver health 2. Detoxifies poisons and wastes from body 3. Alkalizes blood 4. Mild Laxative 5. Diuretic 6. Digestive aid 7. High in many important vitamins, mineral and antioxidants 8. Helps build red blood cells 9. Some studies have shown it may be beneficial in lowering cholesterol and stabilizing blood sugar. 64
Below is a more in-depth explanation of some of the major benefits. Promotes Liver Health Our liver is our largest internal organ and is responsible for many important functions of the body including breaking down dietary fats, detoxifying poisons from the body and regulating blood pressure. Dandelion can help promote liver health by detoxifying the liver, decreasing inflammation, increasing bile production and stimulating the liver when it is congested or sluggish. In a study done by Columbia University, it was found that dandelion can help with jaundice, hepatitis and gall bladder disease. Stimulates digestion Because of its bitter properties, dandelion helps boost the digestive process by increasing the production of digestive juices. It is also known to boost the effectiveness of other vitamins and minerals. It has been widely used in other cultures to treat various digestive issues such as constipation, gas and bloating. Dandelion is also used as an appetite stimulant. Diuretic Dandelion helps to increase urine output and get rid of extra fluid in our blood and tissues. This can be beneficial for those with high blood pressure, heart conditions, edema and kidney disease. Using dandelion can also help with excess water weight gain from menstrual cyle and overeating. Many people take prescription diuretics to combat this problem, but some of these drugs can cause the body to loose potassium which is necessary for proper kidney function and blood pressure. Since dandelion is high in potassium it helps to replenish this important mineral. Here is a link to a detox water using dandelion root tea by famous fitness guru, Jillian Michaels. She uses it to rid the body of excess fluids during her 7 day detox program. Loaded with vitamins and minerals All parts of the dandelion plant are filled with blood building minerals such as iron and zinc. Other minerals present include: calcium, manganese and magnesium. It is the richest herbal source of vitamin K which has potential in building bone mass and limiting neurological damage in the brain. Also a good source of vitamins A, C, D and B complex. How to use dandelion Dandelion can be used for both medicinal and culinary purposes. You could just go out to your lawn or an open field to get these super herbs, however there are many forms available in health food and grocery stores. • Fresh dandelion green are found in many grocery stores in the produce section. They can be used in salads, juices and smoothies. They are a bitter herb so are often more tasty when mixed with other greens. 65
• Greens can also be sautéed or blanched like spinach. • Drink dandelion root tea. It is easy to find at health food stores. To make your own dandelion tea simply steep 1 oz. of leaves or roots in 1 pint hot water for 15 min. • Dandelion root is often used to make coffee substitute beverages. A popular one is called Dandy Blend and many claim it has help them quit the coffee habit. • Roast dandelion root as you would carrots or potatoes. • Flowers are edible and are used to make dandelion wine • You can also get the benefits of dandelion by supplementing with capsules and liquids. They are available from many online supplement distributors and local health food stores. They should be taken according to the directions on packaging. Here are links to Iherb and amazon for purchase information: purchase information. Precautions when using dandelion When taken as directed, dandelion has been found to show no harmful effects. However herbs can be very powerful and those with heart, kidney or liver disease should consult with their medical care provider before using. Also anyone who is taking lithium or diuretics should consult with a medical professional to determine if there are possible interactions with the dandelion herb. It is always wise to check for medication interactions when using herbs. Summary Dandelion can be a beneficial part of any supplement program. Whether you drink the tea, eat the roots and leaves or take in capsule or tincture, use this super herb to nourish your liver, detoxify and rid your body of excess fluid, aid in digestive issues, and receive important vitamins and minerals. So don’t fight to get rid of your dandelions, embrace them and eat them! Sources: 66
European Elderberry     Elderberries  come  from  a  large  shrub  plant  called  European  elder.   The  berries  are  black  when  ripe,  hence  why  it  is  also  referred  to  as   black-­‐berried  alder  or  black  elder  or  Sambucus  nigra.         They  have  been  used  for  centuries  as  a  folk  remedy  in  Europe,   North  Africa,  parts  of  Asia,  and  North  America.  In  recent  years,   organized  research  into  the  medicinal  use  of  these  immune-­‐ boosting  berries  has  been  carried  out  to  help  understand  their   benefit  to  the  human  body.         Medicinal  benefits     The  elderberry  juice  extract  from  these  juicy  berries  has  been   shown  to  ward  off  and  treat  the  common  cold  and  the  flu  –   reducing  symptoms  (sore  throat,  cough,  congestion)  and  the  length   of  the  cold/flu.  A  German  study  in  2011  showed  that  the  extract  is   active  against  human  pathogenic  bacteria  as  well  as  flu  viruses.   Elderberry  also  contains  flavonoids,  which  have  antioxidant   properties.  There  also  may  be  some  anti-­‐inflammatory,  antiviral   and  anticancer  properties  with  elderberries.     How  to  take  it     Elderberry  comes  most  commonly  in  syrup  form,  as  well  as   lozenge  form.  It’s  recommended  to  take  a  spoonful  of   elderberry  syrup  within  1-­‐2  days  of  noticing  cold  and  flu   symptoms,  and  not  for  longer  than  5  days  in  a  row.  You  can   also  make  jams,  jellies  and  pies  out  of  the  dried  berry!     Precautions  with  elderberries     Keep  in  mind  that  the  medicinal  effects  of  elderberry  come   from  the  cooked  version.    The  leaves,  seeds  and  bark  are  toxic,   and  the  berries  themselves  are  toxic  when  raw  or  unripe.  Also,   Dwarf  elder,  though  of  a  similar  name,  is  not  the  same  plant,  and  is  known  to  be  toxic.    So,  it’s  probably  best  to  avoid   a  happenstance  meeting  with  an  elder  plant,  and  just  to  head  over  to  your  favorite  natural  foods  store  to  pick  up  a   bottle  of  the  syrup.       Because  elderberries  may  cause  the  immune  system  to  become  more  active,  folks  with  autoimmune  diseases  should   keep  their  distance,  as  it  may  activate  more  symptoms  of  these  diseases.    Some  examples  –  lupus,  rheumatoid   arthritis,  multiple  sclerosis,  etc.  Also  be  aware  that  elderberries  can  act  as  a  diuretic  and  a  laxative!     As  with  all  herbs,  elderberries  could  interact  with  certain  medications,  so  it’s  always  best  to  check  with  a  doctor   before  trying  it  out.       Report  by  Arielle  Friedlander,  2014     Sources:   Elderberry.  University  of  Maryland  Medical  Center  Medical  Reference  Guide.  Retrieved  February  17,  2014,  from     Elderberry.  WebMD.  Retrieved  February  17,  2014,  from     Krawitz,  C.  et  all.  (2011,  Feb  25).  Inhibitory  activity  of  a  standardized  elderberry  liquid  extract  against  clinically-­‐relevant  human  respiratory  bacterial  pathogens  and   influenza  A  and  B  viruses.  National  Institutes  of  Health.  Retrieved  February  17,  2014,  from     67  
Fo-Ti Root / Hé-Shǒu-Wū / 何首烏 By Keri J. Daniel www.keridaniel@com Fo- ti is one of the most popular herbs in Oriental Medicine… Noted Uses • Slow Aging / Increase Longevity • Reduce Cholesterol • Improve Immune Function • Increase Fertility and Sex Drive • Relieve Constipation What is Fo-Ti? • Enhance Cognitive Abilities It is better known as Hé-Shǒu-Wū in Chinese Medicine and is native to central and southern China, but it can also be found in Taiwan and Japan. There are areas in North American such as California, Texas, Florida and Georgia, among others, where it has been found or could be cultivated. The plant can grow to about 9 feet tall. The leaves are about 1 to 3 inches long and anywhere from ¾ of an inch to 2 inches wide. This is a flowering vine. The flowers are around ¼ of an inch in diameter and are greenish-white in color. They produce dense panicles anywhere from about 4 to 8 inches long and will bloom in the summer through mid-autumn. The root of the plant is used for medicinal purposes and is either dried or cured, but herbalists occasionally use the stems for different applications. • Support Kidney Health • Detox the body • Increase Energy • Lower Blood Pressure • Reduce Adrenal Fatigue • Treat Tuberculosis • Heal Skin Issues • Reduce Inflammation • Treat Insomnia • Limb Numbness Polygonum Multiflorum or Fallopia Multiflora A Herbaceous Perennial Vine … Just to name 68 a few
Fo-ti is an adaptogenic herb. Meaning it is used to normalize and regulate the systems of the body. These herbs are widely used in Eastern naturopathic medicine. Western medicine does not officially recognize their healing properties. It is believed that they work in ways similar to stimulants, but their physical effects are not as pronounced. Adaptogens assist in the cure of a wide variety of ailments. They are deemed non-toxic and are usually naturally processed before being consumed. Discovery and History Fo-ti or Polygonum multiflorum has been used in Chinese herbal medicine since the time of it’s discovery. The first mention of the plant anywhere was during the Tang Dynasty, 713 A.D and at that time it was called Jiao Teng. Fo-ti arrived in the states through Hawaii and then Oregon in the 1970’s. At that time, it was renamed Fo-ti by an American businessman for marketing purposes. According to history or legend, the benefits of Fo-ti were discovered by Mr. He, who was 58 at the time. It was said that he was impotent and unable to father children. When he saw how the vines were intertwined [jiaoteng] it made him think that if he consumed the plant, that it would help his sexual “interaction” with his wife. After many years of taking Fo-ti his health improved, his gray hair turned dark again and he was able to father children. His exact age and how many children he had varies with each story teller, but some believe he lived to the age of 130 and had seven sons. Since it’s discovery, Fo-ti has traditionally been used in China to help men with a wide variety of sexual disfunction, such as low sperm count, low sperm motility, erectile dysfunction and low libido. Fo-ti is often combined with another adaptogenic herb called Ashwagandha to enhance those effects. The historical and current uses of Fo-ti not only applies to men. It is commonly used as a natural aphrodisiac for both men and women. It is often recommended to women to enhance a sense of well being, help reduce excessive uterine bleeding and vaginal discharge. It has also been shown to regulate estrogen levels. Over time, many other uses for Fo-ti have been discovered. More research is needed for Western medicine to recognize its value. Polygonum Multiflorum flowering vine Ho-Shu Wo Dried Root Researchers believe that Fo-ti works at promoting health and curing ailments by strengthening the membrane walls of the red blood cells. This helps increase the overall red blood cell count in the body. The cell membrane is composed of proteins and lipids, which are essential for the blood cells to function properly. Red blood cells are the body’s principal means of delivering oxygen (O2) to the tissues through the circulatory system. This system transports nutrients such as amino acids, electrolytes, oxygen, carbon dioxide, hormones, and blood cells through the body; which help 69 fight diseases, stabilize body temperature and pH levels.
The flavor of Fo-ti is often described as slightly sweet, sour or bitter and mildly pungent. When made into a tea most people use honey or their favorite sweetener to soften the taste. It is commonly mixed with other spices to add flavor. Longevity Tonic This combination of herbs and sweetener makes a delicious spread on toast or crackers. You can also add it to yogurt, nut butter or use it on top of fruit. The cinnamon, cardamom and ginger mask the medicinal herbs completely. Ingredients 1 part ashwagandha root powder 2 parts fo-ti root powder 1 part eleuthero root powder (siberian ginseng) 1 part astragalus root powder 1 part licorice root powder 1/4 part ginger root powder 1 part cinnamon powder 1 part cardamom powder Honey, to taste * Fruit juice concentrate, to taste Cholesterol and Sexual “Vigor” Directions Mix herbs and spices together. Add honey and fruit concentrate a little at a time until desired consistency is reached. Store your tonic in a tightly covered jar away from heat and light. Let your own palette guide you when choosing fruit concentrate; apple and pear are good choices, as their flavors will blend well with the spices. * Brown rice syrup or agave nectar can be used instead of honey to make a vegan recipe. These products are a little less sweet than honey. If you are adventurous, you could try blackstrap molasses to get some extra minerals. Check the website below for health benefits. .htm Organic Alcohol Fluid Extracts - • • • • Cold Bio-Chelated Proprietary Extraction Process Other Ingredients: Purified water, vegetable glycerin and 12-15% certified organic alcohol Absorbs faster More potent Holistically Balanced Standardized Extract Kosher Parve Fo-ti is believed to promote sexual vigor and longevity by lowering cholesterol levels in the body that can cause hypertension and cardiovascular disease. In it’s processed form Fo-ti contains lectins that are not produced naturally in the immune system. Lectins are carbohydrate-binding proteins. These proteins contain sugar moieties, which play an important role in the biological recognition involving cells and proteins. They assist the immune system by helping the body recognize carbohydrates that are found on pathogens. They also help remove certain glycoproteins from the circulatory system; which in turn helps control protein levels in the blood. The structure of Fo-ti consists of many components that assist the body’s functions. It contains tannins (they bind to and precipitate proteins and other organic compounds; to include amino acids and alkaloids), tetrahydroxystilbene glucoside (promotes hippocampal synaptic plasticity), anthraquinones (they have a laxative effect and help regulate electrolytes) and phospholipids (a major component of all cell membranes). Studies in animals have shown that it can lower LDL cholesterol and in a clinical trial conducted in China, over 80% of patients with high cholesterol showed improved cholesterol levels. Organic Fo-Ti Root Powder - Traditionally cured in Black Bean sauce; which reduces gastrointestinal upset. Suggested Use: Mix 1 tablespoon with juice, yogurt, add to your favorite smoothie, or infuse into a tea. Best price and USDA Organic Brand: Natures Answer - The best price I found is at Vitacost – 70
Fo-ti comes in many different forms. Powders, granules, topical creams or ointments, capsules, sliced root pieces and extracts to name a few. The leaves, seeds, and roots are considered edible. It can be made into a tea, applied to the skin or mixed into recipes. A popular way to eat Fo-ti is to mix it with honey and cinnamon and spread on toast or crackers. It also often combined with other herbs to enhance its effects. Fo-ti creams, ointments or tinctures are applied directly to the skin to help heal sores, acne, carbuncles and to reduce itching. According to one study conducted on 800 patients suffering from alopecia, reported that 630 were cured, some showed partial regrowth of hair and only 6% showed no signs of improvement at all. They were treated with a topical formula call Suxiao Ketuling Shengfa Jing. Its ingredients included fo-ti. Fo-ti plants are usually three or four years old before they are harvested, but this varies with each manufacturer. Un-processed Fo-ti Root It is lighter in color than the processed version and is sometimes called white Fo-ti. It is usually taken by mouth and is known for it’s laxative effects, because it contains anthraquinones. It can be topically applied to treat acne, athletes foot, dermatitis, razor burn and scrapes. It’s also taken orally to detoxify the blood. Processed Fo-ti Root Processing Fo-ti doesn’t involve any chemicals and is sometimes called red fo-ti. It is boiled with black beans before it is dried and cured. Processed Fo-ti is not known to cause diarrhea like Unprocessed Fo-ti does. The benefits of processed fo-ti are different than the unprocessed version, such as they; invigorate the liver and kidneys, strengthen the blood and increase sexual “vigor.” It is used to prevent or delay heart disease by blocking the build up of plaque in the blood vessels. Other Names – Red Fo-Ti, Ho Shou Wu, He Shou Wu, Shou Wu Chih, Kashuu, Chinese Cornbind, Flowery Knotweed, Chinese Cornbind, Chinese Knotweed, Climbing Knotweed, Flowery Knotweed, Fo Ti Tieng, Fo-Ti-Tient, Multiflora Preparata, Poligonum, Poligonum multiflorum, Polygonum, Polygonum multiflorum, Polygonum Multiflorum Thunberg, Radix Polygoni Multiflori, Radix Polygoni Shen Min, Rhizoma Polygonata, Shen Min, Shou Wu, Shou Wu Pian, Tuber Fleeceflower, Zhihe Shou Wu, Zi Shou Wu References: * Special Precautions and Warnings for Pregnant and breast-feeding women!!! Fo-Ti contains chemicals that can act like a laxative and could be passed to the unborn child or through breast milk, which could cause diarrhea. Not enough is known about the safety of applying it directly to the skin, so to be safe, it should be avoided. * Use caution when taking other medications * Fo-ti has been linked to liver issues; to include hepatitis and may make existing liver disease worse. * The information presented in this newsletter is intended for educational purposes only. These statements have not been evaluated by the FDA and are not intended to diagnose, cure, treat or prevent disease. There hasn’t been enough scientific research to determine proper dosage. There are a lot of factors to consider such as age and health. For dosages, make sure you refer to the product labeling and consult with your health care provider before using Fo-ti in any form. * Mosby’s Handbook of Herbs & Natural Supplements * Oerter Klein K, Janfaza M, et al. Estrogen bioactivity in fo-ti and other herbs used for their estrogen-like effects as determined by a recombinant cell bioassay. J Clin Endocrinol.Metab 2003;88(9):4077-4079. * Lien EJ, et al., Longevity-promoting agents: a survey, International Journal of Oriental Medicine 1992; 17(4): 177-186. * Zhang Enquin (ed. in chief), English-Chinese Rare Chinese Materia Medica, 1990 Publishing House of Shanghai College of Traditional Chinese Medicine, Shanghai. * Liu J, Burdette J, Xu H, Gu C, van Breeman R, Bhat K, Booth N, Constantinou A, Pezzuto J, Fong H, Farnsworth N, Bolton J 2001 Evaluation of estrogenic activity of plant extracts for the potential treatment of menopausal symptoms. J Agric Food Chem 49:2472–2479 [CrossRef] [Medline] *Subhuti Dharmananda, Ph.D., Director, Institute for Traditional Medicine, Portland, Oregon: Ho-Shou-Wu: What’s in an Herbs Name? * I also looked up some terms such as Lectins, Blood cells and Circulatory System on Wikipedia to help me explain a little about how they work…in “Leyman’s” terms. 71
GARLIC Irina Kazhiloti
 Health & Wellness Coach History: Garlic is one of the most valuable herbs on this planet. It has been used since biblical times and is mentioned in the literature of the ancient Hebrews, Greeks, Babylonians, Romans & Egyptians. The builders of the pyramids ate garlic daily for endurance and strength. It is best known as a flavoring for food. But over the years, garlic has been used as a medicine to prevent or treat a wide range of diseases and conditions. The fresh clove or supplements made from the clove are used for medicine.
 ! Medicinal Use: Garlic is used for many conditions related to the heart and blood system. These conditions include high blood pressure, high cholesterol, coronary heart disease, heart attack, colon cancer, rectal cancer, stomach cancer, breast cancer, prostate cancer, hardening of the arteries, diabetes, osteoarthritis, traveler's diarrhea, cold and flu. Other uses include treatment of fever, coughs, headache, stomach ache, sinus congestion, gout, rheumatism, hemorrhoids, asthma, bronchitis. It is also used for fighting stress and fatigue, and maintaining healthy liver function. Also used for building the immune system, preventing tick bites, and preventing and treating bacterial and fungal infections. While garlic is a common flavoring in food, some scientists have suggested that it might have a role as a food additive to prevent food poisoning. There is some evidence that fresh garlic, but not aged garlic, can kill certain bacteria such as E. coli, antibiotic-resistant Staphylococcus aureus, and Salmonella enteritis in the laboratory. How does it work?: Garlic produces a chemical called allicin. This is what seems to make garlic work for certain conditions. Allicin also makes garlic smell. Some products are made “odorless” by aging the garlic, but this process can also make the garlic less effective. It’s a good idea to look for supplements that are coated (enteric coating) so they will dissolve in the intestine and not in the stomach. *Chew a piece of parsley after eating garlic to help alleviate "garlic breath." Cooking: Garlic is a wonderful seasoning to add aroma, taste, and added nutrition to your dishes. We often recommend using raw chopped or pressed garlic in many of our dishes to take advantage of the benefits derived from garlic. However, if you cannot tolerate raw garlic, you can add chopped garlic to foods while they are cooking. It is best to add it towards the end of the cooking process to retain the maximum amount of flavor and nutrition. ! Warning : 1. Check with your doctor or pharmacist before adding too much garlic to your diet if you are on blood thinner medication. 2. Be aware that, if you are pregnant or nursing, eating too much garlic may cause indigestion or give a strong flavor to your milk. 72
GARLIC ! ! 73 

GARLIC ! ! ! 74 

GARLIC Pickled Garlic Ingredients: ! Original recipe makes 1 pint ! 
 1/2 pound garlic, peeled 
 1 large red bell pepper, chopped 
 2 cups distilled white vinegar 
 2/3 cup white sugar 
 1/2 teaspoon ground dry mustard 
 1/2 teaspoon celery seed ! ! Directions . Place garlic cloves in a medium bowl, first cutting the large cloves in half. Mix in the red bell pepper. . In a large saucepan over medium high heat, place the distilled white vinegar and white sugar. Wrap ground dry mustard and celery seed in a spice bag, and place in the liquid mixture. Bring to a boil. Boil 5 minutes. Stir in garlic and pepper. Continue boiling 5 minutes. Remove from heat and discard spice bag. . Place garlic and peppers in sterile containers to within 1 inch of the top. Fill with remaining liquid to within 1/4 inch from the top. Seal and store in the refrigerator approximately three weeks before serving. ! 75 

A Brief History Some ancient records indicate that the first batch of tea seeds was brought by Buddhist monks, Saicho in 805 and Kukai in 806. Another record shows that a Buddhist monk, Eichuh, dedicated a green tea to Emperor Saga in 815. The emperor encouraged the cultivation of tea trees, but green tea was reserved for priests and the aristocratic classes at that time. Since the dispatch of missions to China was terminated in 894, strong differentiations from Chinese culture traits emerged in Japanese culture, and the custom of drinking green tea seemingly did not really take root in the ancient Japanese society. The proliferation of green tea in Japan happened during the Kamakura period (1185-1333). Eisai, a founder of a Japanese Zen Buddhism sect, was instrumental in its reintroduction. In 1191, he brought green tea seeds from China to Japan and started cultivation of tea leaves in places like Kyusyu. He also gave the green tea seeds to Myoue, a priest in Kyoto, who spread the cultivation to other regions too. In 1211, Eisai wrote the first book about the health benefits of green tea, ‘Kissa Yohjoh Ki’ (Maintaining Health by Drinking Tea). Eisai explains in his book that green tea can be “an ultimate mental and medical remedy” by describing its positive effects on the five vital organs: tea can act as a stimulant, ease the effects of alcohol, and help digestion. 76
Lately there has been a lot of hype about all the health and weight loss benefits of green tea, and the fact that it has lower caffeine levels than other caffeinated beverages. Green tea grows in so many regions and can be processed in so many different ways, tests on one tea do not prove effects of all tea. Even your brewing technique will change the chemical compounds infused, and their rate of absorption. Nevertheless, that does not mean that green tea doesn’t have concrete health benefits. Green tea is used by traditional Chinese medicine practitioners to reduce heat, boost alertness, relieve headaches, help digestion, and more. Caffeine is known to reduce headaches by dilating blood vessels and increasing circulation to the brain. This effect would also increase alertness and help with concentration. For many the effects of caffeine in tea are much milder and more harmonious with their metabolism than the caffeine of coffee. 77
How is Green Tea Made? Green tea is made from the same plant, camellia sinensis, as black tea and oolong tea. The difference is the way the green tea is picked and processed. Chinese green tea is most commonly cultivated in Zhejiang Province. Usually, green tea is cultivated on tea plantations or gardens in more mountainous terrain at higher altitude. It grows in rows of bushes kept at about knee to waist height. Green tea is picked in the early spring. Most tea picking in China is still done by hand, with skilled farmers collecting the leaves in baskets. In Japan and elsewhere, some high quality green teas are still hand picked, but many are processed by machine. Hand picked green tea tends to be sweeter and less bitter because the leaves are not broken as much during picking and processing. After picking, green tea is allowed to wither in bamboo baskets in air-circulated rooms, or in some cases, to sun-dry. After withering reduces the moisture of the leaf, the tea is steamed, or wok fired, then pressed flat, twisted or rolled final pressed flat, curled, or twisted and finally the tea is dried and vacuum sealed for distribution. How to Brew Green Tea 1. Start with clean filtered water and bring to a simmer, not boiling. 2. Pour the water over the good quality green tea. Let steep for the suggested amount of time or as your taste permits. 3. You can add a sweetener of choice. 4. Sit back and relax. ENJOY!!! 78
Hemp Hemp, the commonly used term for the Cannabis plant, is a very versatile plant. Other variations of the Cannabis sativa herb are widely used in producing Marijuana and are typically higher in tetrahydrocannabinol (THC) content. Hemp seeds do not contain THC (tetrahydrocannabinol), the active substance in marijuana. The legality of Cannabis varies widely throughout the world and, specifically state to state within the USA. Cannabis is has a wide variety of uses that can be refined into many different forms. These include:          Hemp seeds Hemp milk Hemp oil Wax Rope Cloth Pulp Paper Fuel. While hemp provides an excellent alternative in a variety of manufacturing processes, the most common use of hemp seeds and oil lies in food and other nutritional products. Hemp seeds can be eaten raw, sprouted into hemp milk (similar to soy milk), prepared into tea or used in baking. Fresh hemp leaves can be eaten raw, like lettuce. Hemp hearts (the whole grain hull) provide a great source of plantbased protein that can be added to smoothies, salads, or crusts. In addition, unlike soy, hemp seed does not contain phytic acid, an anti-nutrient that inhibits absorption of mineral, which gives hemp seed additional nutritional benefits. Hemp protein contains all 21 known amino acids, which includes the nine (9) essential amino acids that our bodies cannot produce. The breakdown of the fatty acid profile is as follows:    Linoleic acid (Omega 6) – 55% Alpha-linolenic acid (Omega-3) – 22% Gamma-linolenic acid (Omega-6) – up to 4%. The protein content of the hemp seed is very easy for most people to digest. Hemp seed is a rich source of phytonutrients, the disease prevention element of 80
a plant. These phytonutrients provided added benefits to the human body that may assist with protecting the immunity, tissues, cells, skin and mitochondria. Hemp oil is natures’ most balanced oil for human nutrition with a 3:1 LA to LNA ratio, and is easily digestible. In fact, this oil could provide all of our Essential Fatty Acid (EFA) requirements for life simply based on the balanced 80% EFA content of the oil. Hemp oils should be pressed from the seeds with a minimum amount of heat. High temperatures cause the oil to be destroyed by light, oxygen and other chemical reactions faster. Additionally, the shape and properties of fatty-acid molecules can change, which will result in lowered nutritional and biological value. Hemp oil has a slightly nutty flavor and pale green color. Hemp oil has been used as a substitute for olive oil that can be used in salad dressings or dips. The oil, however, is not recommended for cooking or frying as the heat will reduce the health benefits. As a result of its’ impressive nutritional profile, hemp seeds or hemp oil may support or benefit individuals with the following:         Heart disease Acne Psoriasis Eczema Cancer Inflammation Dry or sensitive skin PMS. Recipes A homemade hemp milk recipe. Hemp seeds are an ideal super food for a raw food or vegan diet due to their protein and essential fatty acid content. Prep Time: 10 minutes Total Time: 10 minutes Yield: 2 cups Ingredients:     1/2 cup hemp seeds 2 cups water 1 tablespoon raw agave nectar (or 2 medjool dates) 1/2 teaspoon vanilla extract 81
Hemp milk Variations: Add 1/2 teaspoon orange zest Add 2 tablespoons raw cacao powder Add 1/2 teaspoon of spice such as cinnamon, cardamom, nutmeg, or allspice Preparation: Blend all of the ingredients together on high speed for 20 seconds. Optionally, you can strain the liquid through a cheesecloth to remove the seed particles. Serve your hemp milk immediately or refrigerate in an airtight container for up to 3 days. Gratifying Guacamole Ingredients                3 Avocados (peeled, pitted, and mashed) 1/2 Lime, juiced 1 tsp Manitoba Harvest Hemp Oil (Natural or Organic) 2 tsp Manitoba Harvest Hemp Hearts (Natural or Organic) 1/2 cup Red Onion, diced 3 tbsp Fresh Cilantro, chopped 2 tbsp Red Pepper, diced 1 small Tomato, diced (seeds removed) 1 tsp Salt 1 clove Garlic, minced 2 tbsp Cumin 1 pinch Ground Cayenne Pepper 2 - 3 Carrots 1/4 Green Pepper 3 Toothpicks Directions 1. In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, hemp oil, hemp hearts, garlic, cumin and cayenne pepper. Refrigerate one hour for best flavor, or serve immediately. 82
2. To make fingers, scrub 2-3 carrots (do not peel) and cut them to make four fingers and a thumb. Cut out small dents where the fingernails will go. 3. Cut the green pepper into fingernail shapes and pare down the inner flesh from the skin. 4. Break the toothpicks to the same width as the carrots. While holding the fingernail in place on the carrot, push the toothpick from behind until it punctures the fingernail. For presentation, dish the guacamole into a clean bowl, then place the fingers in the dip. Serve with veggies or tortilla chips. Barb Marco, RN, Health Coach SourcesManitoba Harvest Wikipedia Science news 83
Irish Moss Christina Lewis – Health Coach What is it? Irish Moss is actually not a moss, but seaweed that grows along the rocky coastlines of the Atlantic Ocean, primarily in Ireland, but also in Asia and North America. Historically in Ireland, the moss was used for many things including a good luck charm to be taken on long journeys, as well as cattle feed, mattress stuffing, and a thickener for colored ink. In the 19th Century Ireland famine, Irish Moss was then used as the main source for food and nutrition for the people. 84
The Attributed Health Benefits Irish Moss packs a punch when it comes to nutrition. It’s high in Fiber, Protein and Trace Minerals, including Calcium, Iodine, Sulfur, Potassium, and Vitamins A, D, E, F, and K Irish Moss has a soothing effect on the mucus membranes of the body and has been used to treat Bronchitis, Pneumonia, Tuberculosis and other respiratory problems. It’s vast array of Vitamins and Minerals make Irish moss valuable in speeding up one’s recovery after a major illness. 85
More Health Benefits Irish Moss helps lubricate the intestines and is used as a healing remedy for the digestive lining, and to help various digestive disorders. As well, is known to help with Bladder issues, Kidney problems, and Ulcers. The high Iodine, Calcium, Magnesium and Sodium content helps support healthy Thyroid function, and is used to treat Thyroid disorders. Irish Moss is also said to help detox from radiation, and protect against environmental toxins. Irish Moss For The Skin Irish Moss is used in skin care products and anti-aging creams. It is high in Vitamin K (Good for skins elasticity) and will help soften and smooth the skin, as well as help the appearance of wrinkles, dark eye circles, eczema, psoriases, sunburn, and varicose veins. 86
Carrageen, What is it? Carrageen is extracted from Irish Moss. It is heated, Moss concentrated and processed into chemical form. Carrageen is used in many processed foods as a thickener and emulsifier to improve the texture of ice cream, yogurt, cottage cheese, soymilk, toothpastes, syrups etc. By adding Carrageen, it keeps the different ingredients of the product together, eliminating the need to shake it. There are some concerns regarding Carrageen that due to high processing, it does not hold the nutritional value of whole Irish Moss and may even be a health hazard when consumed regularly. It is best to be aware of the controversy and health risks of Carrageen, and to do the research yourself and make an educated decision on your personal consumption of the product. 87
Cooking With Irish Moss Irish Moss can be used in anything you would like to make smooth or creamy. It is widely used in the raw food community in raw desserts, salad dressings, mousse, nut milks, sauces and dips. There are many raw food blogs and websites with various instructions and techniques on preparing Irish Moss, as Moss well as delicious recipes for you to explore. A few of my personal favorites are: 88
Irish Moss can be purchased in whole form, powdered or flake. The color of the moss will range from yellow, brown, purple to clear depending on the form. These can be found at your local Whole Foods Store, or easily ordered online Preparation and Storage Basic Preparation for Irish moss Gel Soak 1 cup of Irish Moss in water for about 10 minutes to remove the salt and sand. After it is rinsed well, place in a large pot with water and simmer for about 15 minutes. The Moss will expand to approx 4X its size in this process. Strain the Moss and place in a blender; cover the moss with some of the simmered liquid. Blend well to make a thick Gel. Pour into a sealable glass jar and place in the fridge once cooled. (It will thicken more.) Irish Moss will keep for 2-3 weeks in the fridge. 89
References Information sources and links: (Seaweed for protection against radiation, Dr. Linda Page) Pictures Credits (Google Images) Irish Moss Pic: Harvesting Pic: Four leaf clover: Irish moss Pics (Whole, Powdered, Flakes),, and Chocolate pudding: Red Irish moss: 90
      Kelp Seaweed, Kelp as a Super Food By: Selime GulDeniz   What's that waving back and forth in the ocean? It looks like a tree - a tree in the ocean?! No, it's kelp! Kelp is a type of marine algae, or seaweed. Seaweeds come in three different color varieties, red, green and brown. Kelp is a kind of brown seaweed that grows to be very large. Although kelp resembles a kind of weed or tree, it is quite different from plants that grow on land. First of all, kelp has no roots. Kelp does have a way to anchor itself to the bottom of the ocean floor, but this anchoring system, called the holdfast, does not take in nutrients like plant roots do. The other parts of the kelp also have different names. The "leaves" of a kelp plant are called blades and the "stem" is called the stipe. Another structure unique to kelp is the air bladder, which looks like a small balloon at the base of each blade.     91
          The Benefits of Kelp       • Kelp, out of all the seaweeds, has extraordinary proportions of super nutrition that make it top among the sea plants, enriching cellular health and balance. • All seaweeds have unique health enhancing properties, but if you were to choose only one, for the sake of health benefits, you might want to choose kelp seaweed. • The other seaweeds (nori, dulse, and irish moss) all have there own unique health enhancing properties, but kelp is stands the greatest as far as mineral and iodine content. In fact, it IS one of the most iodine rich seaweeds and foods known! The uptake of minerals from this super seaweed into the body and blood stream deeply nourishes all the glands and organs, increasing their efficiency. This brown sea vegetable, also called kombu, has been used extensively in Asian culture and other coastal regions of the world where seaweeds proliferate.   92
Benefits of Kelp       Ø Balances Thyroid Gland Kelp is one of the most bioavailable sources of iodine among all the seaweeds. It is essential for thyroid balance and important to have in the body, so you don't take on radioactive iodine that may be present in the environment.                                 Bladderwrack seaweed is #1 for iodine content, but is far less palatable. It adds the perfect balance to the endocrine system, re-establishing proper glandular and hormonal harmony for greater emotional stability and increased sense of well being. Its high iodine content is part of the reason for this effect because it helps to regulate and stimulate thyroid hormones (working with the hypothalamus and the pituitary gland).                                     In addition, adequate amounts of iodine in the diet help to protect and nourish the thyroid. The thyroid gland maintains proper metabolic processes and is a necessary part of a clear mind, calm nervous system and active body. This important gland is responsible for brain, nerve, reproductive, and skeletal functions of the body, and it is very important that we keep it healthy! 93
    Other Kelp  Benefits   Ø Kelp is rich in Vitamins and Minerals Kelp benefits the whole body because in addition to iodine, kelp contains vitamins B1, B2, and B12 and minerals such as potassium, calcium and iron. Ø Kelp Prevents Estrogen-Related Cancer Statistics have shown that Japanese women have lower rates of reported ovarian, breast and endometrial cancers. In a study conducted examining the diets of Japanese women, it has been found that Japanese eat more of natural foods including kelp and soya. In related investigation, it has been found that a diet containing kelp lowered serum estradiol levels in women and had phytoestrogenic properties. Ø Anti Cancer Benefits from Kelp Kelp belongs to the group of brown seaweeds that has been found to contain fucoidan, a sulfated polysaccharide that has been isolated to exhibit the ability to induce human lymphoma HS-Sultan cell lines apoptosis (cell death). Ø Anti-Inflammatory Benefits from Kelp Kelp contains fucoidan, a sulfated polysaccharide that displays a wide variety of internal biological activities. A study done in the Department of Pharmacy, Pusan National University, Busan Korea indicated that fucoidan treatment significantly inhibited excessive production of nitric oxide and prostaglandin in LPS-stimulated BV2 microglia that is the precursor of inflammation.     94
    Ø Kelp Benefits for Neurodegenerative Diseases     From the same study, fucoidan, may offer substantial therapeutic potential for treatment of neurodegenerative diseases that are accompanied by microglial activation. Ø Antioxidants Benefits from Kelp Studies have found that sea vegetables including kelp contain antioxidants that can protect fight free radicals and other potentially hazardous elements. Where To Buy Kelp • Kelp is a type of seaweed readily found in most health foods stores. • Kelp comes in various forms, such as dried powder, sheets, noodles and even in capsule and tablet forms. • Kelp is available in online stores such eBay and amazon such as Organic Kelp Powder, 1-pound Bags. • When cooked and properly prepared, eating kelp has been proven beneficial even for young children, pregnant women and breastfeeding mothers.                     95 5  
How to Prepare and Serve Kelp Noodles         What are kelp noodles? They are clear, thin noodles made from kelp, a kind of brown seaweed that is notable for its high iodine content. They taste great with pesto, cashew alfredo, raw marinara, or any other wide variety of sauces. And the ingredient list is simple: kelp, sodium alginate (a form of salt), and water. Kelp Noodle Salad 1- Open your bag of kelp noodles and rinse them well. This rinses off the slightly salty liquid they’re packaged with, and it also softens and separates them. 2- Kelp noodles are super long and therefore a little hard to eat! Cut them with a kitchen scissor to break them up into easily chewable strands: 3- To make kelp noodle salad, add a nice heaping portion of greens. Shredded kale and mesclun greens are great combination.                                                   4- Add about a third of a cup of sauerkraut or lacto-fermented veggies. This adds salty flavor, plus a nice dose of healthy, gut-friendly bacteria to the dish. 5- Feel free to season this dish to taste: As would fresh herbs (dill, basil, oregano, rosemary, whatever), sundried tomatoes, roasted red pepper—the possibilities abound!   6- To “round out” the meal, have some garbanzo beans tossed in a drizzle of hemp oil, or a cup of soup, or some raw crackers. Yum   96
    How to Make   Kombu Tea     Tea made from seaweed has long been popular in Japan. If you cannot find kombu tea in powdered form at an Asian grocery store, you can prepare it at home using a piece of Laminaria kelp. 1-Remove any salt from the kelp with a damp, clean sponge. Don't wash it under water, as this will deplete the mineral content. 2- Place the kelp in a pot of water and bring the water to a boil. Place the kelp in a pot of water and bring the water to a boil.                 3- Reduce the heat and simmer the tea for 2 to 3 min, or longer if a stronger tea is desired. 4- Remove the kelp and place it on a mat to dry. You can reuse it for soup stock or other dishes.     References PMID: 15609279 [PubMed - indexed for MEDLINE] PMID: 21570441 [PubMed - indexed for MEDLINE]   97      
Stinging Nettles Naturally Nutritious… … and Pr actically a Panacea! B y Erika M eh iel – W ellness Coac h   Given  its  bushy,  green  makeup,  and  rash-­‐inducing  needles,  the  Stinging  Nettle  plant  might  not   seem  like  an  obvious  SuperFood.  But  just  like  delicious  Acai,  seductive  Cacao  or  glamorous   Goji,  Nettles  have  been  used  for  millennia  as  a  nutritionally-­‐superior  food  and  healing  remedy   for  literally  countless  afflictions.       Nettles  are  an  herbaceous  perennial  flowering  plant,  native  to  Europe,  Asia,  northern  Africa,   and  North  America.  Historic  evidence  of  their  use  as  food,  fiber  and  medicine  dates  back  to   3000  BC  in  Europe,  where  it  was  woven  into  fabric,  and  in  Ancient  Egypt,  where  nettle  tea  was   used  to  relieve  arthritis  pain.  The  father  of  western  medicine,  Hippocrates,  who  famously  said,   “let  food  be  they  medicine  and  medicine  be  thy  food,”  listed  no  fewer  than  61  curative   applications  for  Nettle.       Thankfully,  here  in  North  America  we’re  finally  catching  on!     Growing  wild  and  free  in  most  of  our  very  own  backyards,  Nettles  contain  a  broad   spectrum  of  vitamins,  nutrients  and  minerals:     Major  Dietary  Elements:  Calcium,  Magnesium,  Phosphorous,  Potassium,     Trace  Minerals:  HUGE  quantities  of  Iron  plus  Cobalt,  Niacin,  Zinc,  Selenium,   Chromium,  Manganese   Protein:  Fresh  plants  are  about  10-­‐20%  protein  and  the  dried  herb  is  about  40%   protein!   Vitamins:  High  in  Vitamins  A,  C,  D  and  E.  Plus  B1,  B2,  B3  and  B5.     Sixteen  Free  Amino  Acids  have  been  found  in  the  leaves,  as  well  as  vast  amounts  of   Chlorophyll         Best  of  all?  The  balance  of  protein,  vitamins  and  minerals  found  in  Nettles  is  uniquely   well-­‐suited  for  absorption  by  humans.         “Nettle magic is the magic of Mothering. With her bounty of nutrition, she offers us the building blocks we need to be healthy, strong individuals…. Nettle in your life reminds you to take the time to nourish yourself at the most basic levels….” 98
  ~  Kitchen  Medicine  and  Daily  Nourishment  ~   Nettles  can  be  thought  of  as  a  general,  nutrifying   health  supplement,  and  can  be  consumed  as  food  or   tea  on  a  daily  basis.       To  benefit  from  their  veritable  pharmacopeia  of   qualities,  nettles  can  be  used  as  the  cooked  greens   in  any  recipe  that  calls  for  them;  they  are  delicious   in  soups,  stews,  stir-­‐fries  and  appear  early  in  spring   while  other  greens  are  still  “shaking  off  winter.”  Pound  for  pound  they  weigh  in  as   nutritionally  superior  to  spinach  (29  times  the  calcium  and  9  times  the  iron  content),  and   their  mineral  content  exceeds  that  of  kale.  Their  iron  content  is  the  highest  in  the  plant   kingdom  and  the  protein  they  provide  is  not  only  among  the  highest  amounts  from  plant   sources,  but  of  superior  quality  to  many  other  leafy  greens.       One  cup  of  blanched  nettles  contains  37  calories,  0.1  grams  of  fat,  6.6  grams  of  carbohydrates   and  2.4  grams  of  protein.       ~General  Health  Benefits~     Nettles’  vast  amounts  of  iron,  chlorophyll  and  vitamin  C  increase  the  body’s  red  blood   cell  count.  The  high  iron  content  is  particularly  healing  for  people  with  low  energy  and   challenges  to  their  immune  system.  Nettles’  vitamin  and  mineral-­‐rich  makeup  is  akin  to   a  power-­‐packed  supplement  pill.  For  a  Daily  Supplement  Tea,  try  nettles  steeped  with   tulsi  and  rosehips.     Nettles  naturally  cleanse  the  body,  removing  metabolic  waste.  It  gently  stimulates  the   lymph  system,  aiding  in  detoxification  through  the  kidneys.  For  a  cleansing  Spring   Tonic,  brew  nettles  with  dandelion  and  burdock  for  a  purifying  tea.       Nettles  is  a  powerful  blood  builder.  Its  high  iron  content  is  complemented  and   accompanied  by  vitamin  c,  which  aids  in  absorption.  It  is  an  excellent  herb  for  anemia   or  fatigue,  especially  for  vegetarians  and  women.  To  brew  a  Blood-­‐Building  Tea,   combine  Nettles  with  Goji  Berry  and  Rasberry  Leaf.     “Most people know nettle by its lasting sting…One accidental brush against its bristly lines of hair causes burning, numbness and swelling for hours. Nettle has a good reason to defend itself; it is an invaluable food source and potent medicine for many ailments.”       99
  ~  Women’s  Health  ~     Nettles  have  a  wide  range  of  applications  optimize  feminine  wellness   It  is  recommended  for  alleviation  of  PMS  symptoms  because  of  its  toxin-­‐ridding  action.   Plus  its  astringent  quality  helps  in  excessive  menstrual  flow.  Steep  nettles  with  lemon   balm,  dong  quai  and  raspberry  leaf  to  ease  symptoms.     It  is  reported  as  beneficial  during  pregnancy  due  to  its  rich  mineral  content  and   vitamin  K  which  guards  against  excessive  bleeding.  It  has  also  been  said  to  strengthen   the  fetus,  given  its  deeply  nourishing  qualities.  Steep  nettles  with  raspberry  leaf,   rosehips  and  hibiscus  for  Mother  To  Be  Tea.   Nettles  are  considered  a  restorative  remedy  during  menopause.  It  contains   considerable  amounts  of  the  trace  mineral  boron,  which  can  double  the  levels  of   estrogen  circulating  in  the  body.  Steep  nettles  with  shatavari,  dang  quai  and   codonopsis  for  Transition  Tea.     ~  Acute  Applications  ~     When  it  comes  to  health  benefits  of  Stinging  Nettle  –  the  question  isn’t  “what  is  it  good  for?”   but  rather  “what  ISN’T  it  good  for?!”     For  the  Urinary  System:  Stinging  Nettle  is  a  diuretic,  and  supports  healthy  functioning   of  the  urinary  tract  –  especially  in  cases  of  fluid  retention  and  bladder  infection  (steep   with  Uva  Ursi).  It  also  aids  in  breakdown  of  stones  in  the  kidneys  and  gravel  in  the   bladder  (steep  with  dandelion  and  parsley)   For  Joint  health:  Nettles’  boron  content  is  essential  for  healthy  bones,  helping  to  retain   calcium.  Boron  also  supports  healthy  functioning  of  the  body’s  hormonal  system,  which   in  turn  maintains  healthy  bones  and  joints.  Nettles  aid  in  ridding  joints  of  uric  acid,  and   has  been  found  to  reduce  pain  and  immobility  on  par  with  large  doses  of  non-­‐steroidal   anti-­‐inflammatory  drugs,  with  increased  tolerability  and  decreased  side  affects.  (brew   with  Turmeric  Root)   For  Allergies:  Nettles  is  applicable  on  several  fronts   o Topically,  it  is  shown  to  alleviate  skin  conditions  like  exzema  and  hives   o Nettle  tea  or  juice  taken  has  been  reported  to  help  alleviate  seasonal  allergy   symptoms,  hay  fever  and  asthma   o Some  have  reported  a  dose  of  nettles  before  meals  provides  relief  from  food   intolerances/allergies  (Brew  with  Mint)   For  Prostate  Health:  Nettles’  diuretic  and  anti-­‐inflammatory  actions  support  prostate   health.  Studies  in  Germany  have  shown  it  to  a  beneficial  effect  on  enlarged  prostate   glands.   As  a  digestive  aid:  Nettle  leaf  is  effective  at  reducing  symptoms  of  the  digestive  tract   ranging  from  acid  reflux,  excess  gas,  nausea,  colitis  and  Celiac  disease.  (Blend  with   Chamomile  or  Mint  for  a  safe  and  widely-­‐applicable  tea)       100
~  Recipes  ~   Spring  Nettle  Soup   This savory spring soup will leave you feeling deeply nourished.Corn adds a natural sweetness while potatoes are filling and the nettle adds a rich broth flavor. If you blend it the color will be a lovely green. 1 grocery bag full of Fresh Nettles 3 tablespoons olive oil or butter 2 large onions, diced 2 cloves of garlic, chopped 8-10 cups water 4 potatoes, peeled and diced 2 cups corn, fresh or frozen Juice of 1 lemon Salt and pepper to taste Wearing gloves, wash nettles, cut finely with scissors and set aside. In a large soup pot sauté onions and garlic in olive oil for 3-5 minutes. Add water, potatoes, corn and nettles then bring to a boil. Simmer until potatoes are tender, about 10 minutes. Blend all ingredients in a blender or a food processor (optional). Add lemon juice, salt and pepper to taste. Serves 4-6.                         Nettle  Pesto Adding nettles to pesto ups the nutritional ante, and enhances the savory flavor. Use walnuts for a boost of omegas and additional vitamins and minerals. 1 small bag (about 6 cups) of young fresh nettles, rinsed 1 bunch basil, stems removed, washed and drained (about 2 cups leaves) ½ cup Parmesan or Romano cheese, grated 1/3-cup walnuts or pine nuts 1/3 cup of extra virgin olive oil 1 clove garlic, chopped 1 teaspoon lemon juice Salt and pepper to taste Boil nettles in water (blanch) for 2-3 minutes to remove the sting. Drain, let cool and roughly chop. Place all ingredients in a food processor or blender. Blend until smooth. Add salt and pepper to taste. Place the pesto in a clean jar and pour a little extra olive oil over the top. Cover with a lid. This will keep for 2-3 weeks in the refrigerator.                                     101  
  Stinging  Nettles  grow  wild  throughout  most  of  the  U.S.  and  can  also  be  purchased  in  tea  form  at   many  health  food  stores,  or  in  bulk  from  herbal  suppliers  (Mountain  Rose  is  a  reputable  source).   They  are  best  gathered  in  long  pants,  long  sleeves  and  gloves!  Fresh  nettles  can  be  cooked  with   (cooking  removes  the  sting)  or  dried  for  use  in  teas.       ~  CONTRA  INDICATIONS  ~     • Just  as  no  one  diet  is  right  for  everyone,  no  herb  has  the  same  effects  on  everyone.     • Some  studies  report  that  nettle  consumption  lowers  blood  sugar  levels,  while  other   reports  suggest  it  raises  blood  sugar.  As  with  any  individualized  treatments,  those  with   diabetes  or  blood  sugar  concerns  should  monitor  the  effects  closely.   • Due  to  its  high  iron  content,  Nettles  are  not  appropriate  for  use  in  treating  infections,   as  bacteria  needs  iron  to  spread.   • Nettle  may  interact  with  sedatives  or  prescription  medication  for  diabetes  or  high   blood  pressure.   • Pregnant  or  nursing  women,  and  people  taking  prescription  medications  should   consult  with  their  Health  Care  Provider  to  discuss  specific  contraindications.     • Although  very  rare,  some  people  have  reported  allergies  to  cooked  Nettles.     • Do  not  gather  Nettles  in  industrial  or  agricultural  areas,  since  they  may  absorb  toxins   including  heavy  metals  and  inorganic  nitrites.                         REFERENCES­‐restorative-­‐food-­‐purifying-­‐medicine-­‐guardian/­‐stinging-­‐nettles-­‐nutrition/­‐stinging-­‐nettle/­‐library/herbal-­‐encyclopedia/nettle-­‐nutritious-­‐allergy-­‐ally/   102
OSHA ROOT by Hana R. Lewicki, RYT, HHC For those living in the Rocky Mountains and arid regions of the western United States Osha Root is a great herb to help detoxify the body and boost the immune system during cold and flu seasons. Ligusticum porteri or Osha Root is a native plant of the Rocky Mountains and the desert Southwest. This traditional Native American Herb is known by many names including Bear Medicine, Colorado Cough Root, Chuchupaste, Porter’s Wild Lovage, Indian Root, Mountain Carrot, Mountain Ginseng, Wild Parsley, and my personal favorite…Empress of the Dark Forest. Osha is not easily domesticated and as such is extremely difficult to cultivate leading to the incredible fact that virtually all commercial osha is harvested in the wild. When attempting to harvest your own keep in mind that Osha can easily be confused in the wild with poisonous hemlock so great care must be put into proper identification. Osha Root is extremely “hairy” and smells like incredibly strong celery. How it is used: The dried root is most often used in teas, tinctures, and capsules. Extract concentrations vary widely so be sure to follow instructions on the label. Active Compounds: Volatile oils, Essential Oil, Terpenes, Lactone glycoside, Saponins, Ferulic Acid, and Phytosterols. 103
Summary: Osha Root thrives in dry meadows and ravines. It has a long, thin, and hollow stalk with large fern shaped leaves similar to parsley and carrots. The stem and leaf can grow up to 2 feet high. The flowers and seeds spread out from the top of the plant in a pattern that resembles an umbrella. The plant smells a lot like celery. The root is brown on the outside (and hairy) and yellow on the inside. Osha Root was a sacred herb to many Native American tribes including the Aztec, Apache, Zuni, Chiricahua, Yaqui, and Tarahumara. The root is most commonly used as a cough medicine. Like many bitter herbs, osha stimulates appetite and aids in detoxification. In addition to using it for colds and flu like symptoms Native Americans would chew on the root to enhance endurance, tie it to their ankles to ward of rattlesnakes, and burn it as a purifying incense for protection from evil spirits as well as dangerous pathogens. Precautions: Not tested for safety for pregnant women, nursing mothers, or children under the age of 6. Disclaimer: For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. 
PARSLEY By Judy Brown, Wellness Coach Family: Umbelliferae; other members include carrot, celery, fennel, dill, angelica, coriander, cumin, parsnip. An Herb, A Spice and A Garnish HISTORY: Parsley (Petroselinum crispum) has been cultivated for more than 2,500 years and is native to the Mediterranean region. It is now cultivated world wide and is one of the first herbs to appear in the spring. It has been used for centuries in the Seder, the ritual Jewish Passover, as a symbol of new beginnings. The ancient Greeks regarded parsley as sacred. It was used to adorn athletic victors and also in funerals to decorate the tombs of the deceased. The Romans used it to freshen their breath. They, along with the Germans and English, used it medicinally. Energetics: sweet, bland, warm. Common varieties: Curly-leaf and Flat-leaf Parsley, and turnip-rooted or Hamburg Parsley. Meridians,organs affected: lung, stomach, bladder, liver. Fun Fact: the ancient Romans munched on sprigs of parsley at banquets to freshen their breath, and hence the origin of parsley as a garnish on plates today! Culinary uses: parsley is very versatile and used in salads, soups, tabbouleh, pesto sauce, as a meat rub, in salsa verde, in vegetable juices, as a tea, and also made into parsley jelly. NUTRITION: Parsley is very rich in nutrients, chlorophyll, and carotene. This herb contains vitamin A, vitamin K, several B vitamins including folic acid, more vitamin C than an orange, calcium, magnesium, potassium, zinc, and iron. The flavenoids in parsley are full of antioxidants and the volatile oils have many health benefits. Recipe: as a sauce for meats, pasta or vegetables, puree a bunch of parsley with garlic, olive oil, and ricotta cheese in a blender or food processor. HEALTH: As an herbal medicine, parsley has been used as a diuretic, a digestive aid, a nerve stimulant, a mild laxative, for high blood pressure, for anemia, as an antihistamine, a fever reducer, for rheumatic complaints, menstrual issues, for intestinal worms, and last but not least as a breath freshener. The volatile oil components have shown anti-cancer properties. Cosmetically, parsley leaves and stems are said to be soothing and cleansing when added to bathwater. References: Hausmann, Patricia, Hurley, Judith Benn. The Healing Foods. Emmaus, Pennsylvania: Rodale Press, Inc. 1989. Rodale's Illustrated Encyclopedia of Herbs. Emmaus, Pennsylvania: Rodale Press, Inc. 1987. Castleman, Michael. The Healing Herbs. Emmaus, Pennslyvania: Rodale Press, Inc. 1991. Murray, Michael, Pizzorno, Joseph, Pizzorno, Lara. The Encyclopedia of Healing Foods. New York, NY: Atria Books, 2005. **As a cautionary note, because parsley contains measurable amounts of oxalates, consumption should be monitored to avoid health problems. High blood pressure is a serious health problem and because of parsley's diuretic affect, it should also be monitored. Medicinal doses should be avoided if pregnant or nursing. The psoralen in parsley has been known to cause a skin rash. Tierra, Michael. Planetary Herbology. Twin Lakes, Wisconsin: Lotus Press, 1988.; Parsley images courtesy of Jane Saiers at RambleRill Farm, Hillsborough, NC; 105
nature&nuture POMEGRANATE NATE  GRA POME S BASIC FACT • The seeds in their casings, or arils, are the most desired part of the pomegranate, and they are consumed raw. • Pomegranate juice can be sweet or sour depending on the variety T P O M E G R ANNTAM E A A U • Pomegranates are rich in vitamin C, pantothenic acid, PUNICA GR Nature’s Super Food potassium, flavonoids, fiber (if you eat the seeds) and other natural phenols such as ellagitannins, a powerful history & an ci en t s y m b o l is m T antioxidant. • A glass of pomegranate juice has more antioxidants than red wine, green tea, blueberries, he pomegranate (Punica granatum) originated One of the oldest known in Iran and has been fruits, the and cranberries. Flavonoids cultivated since ancient times. In pomegranate called anthocyanins are the Northern Hemisphere, the has been a responsible for pomegranates’ fruit is typically in season from September to February. In central part of many red color. the Southern Hemisphere, the religions. Some scholars believe pomegranate is in season from that it was the pomegranate, not March to May. In recent years, it the apple, which tempted Eve in has become more common in the commercial markets of North the Garden of Eden. Over the centuries, pomegranates have America and the Western come to represent: eternal life, Liz Weiss, Wellness Coach 102 Harbor Hills Drive Port Washington, NY 11050 646.957.7310 Hemisphere. health, fertility and prosperity. 106 nature&nuture
HOW TO JUICE A POMEGRANATE HOW TO EAT P omegranate seeds are enclosed in small, red drops called arils. The material inside the arils is tart and juicy and surrounds the white seeds of the pomegranate fruit. When a pomegranate is cut, the arils and crunchy white seeds are the only edible portions (not the white pith surrounding the arils). VISIT: pomegranates/ss/How-To-Juice-APomegranate.htm It is completely safe to eat the seeds along with the juicy aril. If you don’t want to, simply spit them out as you would when eating seeded watermelons. T outed as one of a handful of “superfoods,” pomegranates have been shown to be one cartilage, particularly useful for sufferers of rheumatoid arthritis. of the most powerful, nutrient dense foods for overall good health. Specific health benefits include: NATURAL VIAGRA HEART HEALTH One study showed that men with mild-to-moderate Compounds found only in pomegranates called punicalagins can benefit the heart and blood drinking pomegranate juice daily for one month. Throughout history, the pomegranate has been a vessels. They lower cholesterol and blood pressure symbol of fertility and has long been thought to have and increase the speed at which heart blockages aphrodisiac powers. erectile dysfunction (ED) reported improvement after (atherosclerosis) melt away. MENOPAUSE CANCER PREVENTION Preliminary evidence suggests that pomegranates By stimulating estrogen receptors in the brain, there is some evidence that pomegranate may be may help fight prostate cancer. Pomegranate fruit effective on depression extracts have been shown to slow the growth of and bone loss in cancer cells and promote cell death. menopausal women. ARTHRITIS Pomegranates have been successful at reducing inflammation and stopping the breakdown of 107
C O O K IN G W I T H P O M E G R A NAT ES Sweet and tart, pomegranate arils are a fun (kid friendly!) snack on their own. You can also add pomegranate seeds to salads or sprinkle them over ice cream or yogurt. Pomegranate juice is a great addition to sangria and wine, fruit smoothies and homemade jellies. When refrigerated in a plastic bag, pomegranates keep for up to two months. A N T IO X ID A N T R IC H S M O O T H IE Courtesy of Dr. Joel Fuhrman Servings: 2 Preparation Time: Ingredients: 5 minutes • 8 cups organic baby • 8 dates, cut in half spinach • 1 cup pomegranate juice • 2 tablespoons flax se ed, ground • 1 cup strawberries, fro • 1 cup blueberries, frozen Instructions: Blen d all Ingredients together and enjoy! HOW TO SEED A POMEGRANATE 1. Cut the crown off the pomegranate, removing with it some of the pale-yellow pith. Take care not to pierce the seeds within. 2. Lightly score the skin in quarters from stem to crown end. • ½ avocado, optional zen contraindications There is some concern that pomegranate juice may interact with certain medications, making them less effective. Be sure to check with a doctor before making major dietary changes. SOURCES • • 3. Immerse the scored fruit in a large bowl of cool water and soak for 5 minutes. Holding the fruit under water, break sections apart with your fingers, separating the seeds from membrane. The seeds will sink to the bottom of the bowl. • ingredientmono-392-POMEGRANATE.aspx? activeIngredientId=392&activeIngredientName=POMEGRANATE 4. Discard skin and membranes. Drain the seeds and dry on paper towels. • 5. There is another way to seed the fruit, without using water. Check out this video: v=jJ7dk9nDR-k • • • • 042282_pomegranates_history_superfood.html# • • • 108
! ! PRICKLY PEAR CACTUS by Jill Kranitz ! The edible parts of prickly pear cactus are the leaves, flowers, stems and fruit. Prickly pear cactus is eaten whole (boiled or grilled). It is also made into juice and jams. Traditional Medicinal Uses • Nopal Cactus has been used in traditional Mexican folk medicine for the treatment of type 2 Diabetes. ! Prickly pear cactus (Opuntia ficus-idica), is an edible cactus plant that grows in the arid and semi-arid regions of the world • In Mexico, the pad is also split open and the flesh is used as a poulitce for toothaches, earaches, rheumatic places, and inflamed eyes. The cactus pulp and juice have been used to treat skin wounds, stomach swelling, digestive problems, urinary tract infections and to stop diarrhea. Other Names for Prickly Pear: • Barbary Fig • Indian Fig • In Trinidad and elsewhere it is often used as an emollient on burns and inflamed places. • Cactus Pear • Paddle Cactus • Nopales ! Description: • In the Yucatan, an infusion of the flesh is used as shampoo to stimulate hair growth, rubbing it on the scalp daily. Broad, flat leaves and sharp spines characterize the prickly pear cactus, and the colorful flowers turn into edible bulb-shaped fruits. ! ! ! 109
! ! PRICKLY PEAR CACTUS by Jill Kranitz ! inflammation and if eaten or taken before drinking alcohol, can be effective in relieving a hangover, especially nausea, loss of appetite and dry mouth. ! Prickly Pear as a Superfood • Research within the past ten years has caused prickly pear cactus to be considered a super-food, due to its antioxidant and cholesterol-reducing properties. Its anti-oxidant levels, especially in the variety with a darker flesh, is equal to the levels found in beetroot, a well-known power food. ! Benefits and Uses of Prickly Pear • Nopal is most commonly used in lowering blood sugar of those with type 2 diabetes. • According to the Mayo Foundation for Medical Education and Research, preliminary studies indicate that prickly pear extract may decrease blood glucose levels in patients with type 2 diabetes. • The levels of vitamin C, iron, calcium, magnesium and fiber are also exceptionally high. • Betalains, a powerful cactus fruit phytonutrient, helps support the bodies ability to fight inflammation at a cellular level. In addition, these nutrients will strengthen your cells so they are resistant to toxins and bad bacteria. They are like body armor around your cells. Betalains are glycosides, which means they help to reduce blood glucose levels. • The fiber and pectin found within the cactus appears to lower blood sugar by decreasing sugar absorption in the stomach and intestines. The plant extract improves insulin sensitivity, and it also protects the liver from oxidation. • Various parts of the cactus are also used for obesity, lowering cholesterol, colitis, viral infections, reducing • 110 !
! ! PRICKLY PEAR CACTUS by Jill Kranitz What it tastes like: • The antioxidant properties of betalains protect the inner lining of blood vessels and the lymph system. The neon red prickly pear, the fruit of the nopal cactus, tastes like a cross between kiwi fruit and a papaya. How to eat Prickly Pear: ! ! ! ! ! ! ! ! ! There are three edible sections of the prickly pear plant: the pad of the cactus (nopal), which can be treated like a vegetable; the pear, which can be treated like a fruit; and the petals of the flowers, which can be added to salads. • Nopal is an easy vegetable to add to a variety of recipes. The spines are cut off of the pads, the pads are chopped or sliced, then sauteed with scrambled eggs or added to omelets. Nopal cactus is often added to pico de gallo, a Mexican raw vegetable medley made with tomatoes, onions, peppers, and cilantro. It can be served grilled or sauteed with onions as a garnish for fajitas, or eaten raw in salads. Intake Precauations It is recommend that people gradually add prickly pear cactus to their diets. Both the edible plant and the dietary supplements can cause negative side effects in some people. Nausea, increased stool volume and frequency, mild diarrhea and abdominal fullness are the most common side effects. While they are not the norm, easing prickly pear into the diet can minimize these effects. • When  preparing the fruit of the prickly pear, be careful of the small hair like spines, use a plastic bag or rubber gloves when picking them.  The spines are cut off and the skin is removed. This leaves the flesh and seeds of the fruit. Both are edible raw as is, or can be juiced and added to beverages and other recipes. ! 111
! ! PRICKLY PEAR CACTUS by Jill Kranitz ! ! ! Sources: 112
Living As Designed Superfood—Quinoa Pronounced (keen-wah) By: Gwendolyn Particka February 2014 What is Quinoa? INSIDE THIS ISSUE: What is Quinoa? 1 7 Benefits of Quinoa 2 Cooking Quinoa 2 Is Quinoa a Superfood? 3 2013 Grain of the Year 3 Quinoa Nutrition Facts 4 Quinoa Health Benefits 4 Special points of interest: • Gluten-free • All 9 essential aminos • Seed not a Grain • High mineral content • High in fiber While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa pilaf salad recipe, or serve a vegetable stir-fry over cooked quinoa instead of rice. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains - just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and yum! Finally, of all the whole grains, quinoa has the highest protein content, so it's perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher for Passover, and is almost always organic. Cultivated in the Andes for over 5,000 years, quinoa has been called the "mother grain" and "the gold of the Incas." (It's technically not a grain but a seed, but it is used in virtually the same ways as other whole grains.) Today, the popularity of quinoa (pronounced KEEN-wah) is growing steadily as people discover its Quinoa plant in flower 113 pleasant nutty taste and superfood qualities. As a complete protein source also high in iron, magnesium, and fiber, quinoa is not only one of our healthiest pantry staples, but also one that's incredibly easy and quick to cook. There are over 1800 varieties of Quinoa!
7 Benefits Of Quinoa: The Supergrain Of The Future By: Julie Wilcox, Contributor to Forbes Magazine Quinoa dates back three to four thousand years ago when the Incas first realized that the seed was fit for human consumption. According to WHFoods quinoa “was the gold of the Incas” because they believed it increased the stamina of their warriors. The Quinoa Corporation calls quinoa the “Supergrain of the Future.” Here are seven health benefits of quinoa: 1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids. 2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food). 3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries ox ygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism. 4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair. 5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth. 6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells. 7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals. How to Cook Fluffy, Tasty Quinoa Cooking Lessons from The Kitchn What You Need Ingredients 1 cup quinoa (any variety) Olive oil (optional) 2 cups liquid, such as broth or water 1/4 teaspoon salt (optional) Tools Fine mesh strainer 2-quart saucepan with lid Spoon Instructions 1. Measure quinoa and liquid. Measure out 1 cup quinoa and 2 cups liquid. 2. Rinse the quinoa. Place the Page 2 quinoa in a fine-mesh strainer, and rinse thoroughly with cool water. Rub and swish the quinoa with your hand while rinsing, and rinse for at least 2 minutes under Why rinse quinoa? Rinsing removes quinoa's natural coating, called saponin, which can make it taste bitter or soapy. Although boxed quinoa is often pre-rinsed, it doesn't hurt to give the seeds an additional rinse at home. Some cookbooks suggest soaking the quinoa but, in our experience, this is unnecessary. the running water. Drain. 3. Dry and toast quinoa in saucepan. Heat a drizzle of olive oil in the saucepan over medium high heat, and add the drained quinoa. Cook, stirring, for about 1 minute, letting the water evaporate. 4. Add liquid and bring to a boil. Stir in the liquid and the salt (if using) and bring to a rolling boil. 5. Lower heat and cook cov- 114 ered for 15 minutes. Turn heat down to the lowest setting. Cover and cook for 15 minutes. 6. Let stand covered for 5 minutes. After 15 minutes, turn off the heat and remove the pot from the burner. Let stand for 5 minutes, covered. 7. Fluff and eat! After 5 minutes, remove the lid, fluff the quinoa gently with a fork, and serve. (You should see tiny spirals (the germ) separating from and curling around the quinoa seeds.) Additional Notes: One cup of dried quinoa yields about 3 cups cooked. Some people like to add olive oil, butter, salt, or pepper. Cooked quinoa can also be used as the basis for pilafs, salads, breakfast porridges, and more.
Page 3 Is Quinoa a Superfood? Like superheroes swooping in to save the day, superfoods are those that rescue our bodies from illness, nutritional deficiencies and the threat of obesity. There is no technical definition for the term superfood, but the word is typically associated with foods that offer multiple benefits for the body without a high amount of fat and calories accompanying them. With only 222 calories per serving and only 4 grams of unsaturated fat, quinoa meets the low cal, low fat definition of a superfood, but does it offer many benefits for the body? Discover what quinoa is by taking a look at a few studies: A high protein grain alternative. A 2009 study at the University of Chile found that 15 percent of the total content of quinoa is protein, more than double the amount found in most standard grains. The study also revealed that quinoa has a complete amino acid profile, meaning that with each serving, you’re giving your body all of the nine key building blocks for making protein. A weapon in the fight against diabetes and hypertension. In 2009, the Universidade de São Paulo in Brazil released the findings of a study that showed quinoa’s abilities to lower blood glucose levels in individuals with diabetes. What’s more, the study found that consuming the seed on a regular basis helped to lower blood pressure levels in those with hypertension. The scientists credited the presence of quercetin derivatives in the grain for its positive effects on blood glucose and the cardiovascular system. A natural appetite suppressant. A 2005 study at the University of Milan found that quinoa was effective at controlling appetite and helping study participants consume less food throughout the day. The study goes on to recommend quinoa as a food for dieters due to its high protein and low calorie nutritional profile. An anti-aging miracle. The University degli Studi di Foggia in Italy recently released the findings of a 2012 study on the antioxidative abilities of quinoa. The researchers concluded that quinoa is an excellent source of free phenols, which destroy free radicals in the bloodstream. As a result, quinoa can help slow down the aging process, decrease the risk of cancer and delay the appearance of fine lines and wrinkles. Clearly, quinoa offers many proven nutritional benefits while introducing very little calories and fat to the diet. You can call quinoa a superfood, a miracle seed or any other name you like. The important thing is that you call it “breakfast,” “lunch,” or “supper” and find ways to incorporate this nutritious food into your daily meals. Somehow, a super food that simply health advocates like us have known about for years is now general fare for a wave of twenty something eating at fashionable coffee shops and delis. Although there is no bookkeeping for taste or trends, quinoa does have some dominant health benefits. It tastes great, it contains high protein, and it is an element of another major food trend of nowadays: gluten free eating. Although considered a grain, quinoa is in fact a seed from a vegetable linked to Swiss chard, spinach and beets. Quinoa is pronounced as “keenwah,” not “kwin-oh-ah.” Learn its benefits, which make it one of the best superfoods on this earth. Quinoa: 5 reasons this ancient grain is the official superfood of the year -this-ancient -grain-is-the-official-superfood-of-the-year/ Last year, the United Nations officially dubbed 2013 the International Year of Quinoa. So, we thought it was the perfect time to pay tribute to this most-super of all superfoods by revisiting its many incredible benefits. Here are five reasons this ancient grain is the official superfood of the year: 1. Quinoa fuels your workouts (and work schedule). Cooked quinoa contains approximately eight grams of protein per cup, according to the USDA nutrient database. It’s also one of the few vegetarian “complete” proteins, meaning it contains all nine essential amino acids your body needs. So it will give you energy for heavy weight lifting and long meetings. 2. It promotes healthy digestion. A cup of quinoa contains a healthy serving of fiber (5 grams), and adequate levels of fiber in your diet contribute to better digestion, lower cholesterol levels, control blood sugar, and help you maintain a healthy weight. 3. It’s nature’s multivitamin. Nutrient-dense is an understatement: Quinoa’s an amazing source of iron, magnesium, calcium, potassium, folate (a B vita- 115 min), and more. You may not be able to ditch your supplements altogether, but it will certainly help tick off a few boxes. 4. It’s a good carbohydrate. Because of quinoa’s high levels of protein and fiber, it’s better for you than other grains that more quickly convert to sugar in your body. It’s also naturally low in calories (222 per cup). 5. It’s versatile and delicious. You may think that all quinoa is good for is salads (it is!), but it’s really a grain of many hats. Try it in a Coconut Curry Bowl, shape it into a veggie burger, roll it in sushi, or eat it for breakfast as a porridge or with yogurt.
Quinoa Nutrition Facts Serving Size 1 cup (170 g) Per Serving% Daily Value* Phone: 810-841-4220 Email: LIVING AS DESIGNED Become who you were designed to be...mind, body & spirit! Check me out on the web! Gwendolyn Particka Holistic Health Coach Calories 626 Calories from Fat 93 Total Fat 10.3g 16% Saturated Fat 1.2g 6% Polyunsaturated Fat 5.6g Monounsaturated Fat 2.7g Cholesterol 0mg 0% Sodium 9mg 0% Potassium 957mg 27% Carbohydrates 109.1g 36% Dietary Fiber 11.9g 48% Sugars 0.0g Protein 24.0g Vitamin A 0% · Vitamin C 0% Calcium 8% · Iron 43% Water 22.58 g Energy 626 kcal Energy 2616 kj Protein 24 g Total lipid (fat) 10.32 g Ash 4.05 g Fiber, total dietary 11.9 g Starch 88.77 g Calcium, Ca 80 mg Iron, Fe 7.77 mg Magnesium, Mg 335 mg Phosphorus, P 777 mg Potassium, K 957 mg Sodium, Na 9 mg Zinc, Zn 5.27 mg Copper, Cu 1.003 mg Manganese, Mn 3.456 mg Selenium, S 14.5 mcg Thiamin 0.612 mg Riboflavin 0.541 mg Niacin 2.584 mg Pantothenic acid 1.314 mg Vitamin B-6 0.83 mg Folate, total 313 mcg Choline, total 119.3 mg Betaine 1071.7 mg Vitamin E (alpha -tocopherol) 4.15 mg Quinoa Benefits and what they’re good for You’ve likely heard quinoa talked about on television, seen it on menus and spotted it on recipes lately. Quinoa is creating quite a buzz because of its many benefits, but just what is quinoa good for? The answer is that quinoa is an ideal food to eat to assist with many dietary goals, including: - Blood sugar control. If you have diabetes, keeping control of your blood glucose levels is key. A healthy diet that includes quinoa has been clinically shown to reduce free glucose levels, leading to fewer sudden spikes in blood sugar during the day. - Cardiovascular health. Rich in manganese and fiber, quinoa helps to support the activities of the cardiovascular system. Regularly eating quinoa can lead to lower LDL or “bad” cholesterol and higher HDL or “good” cholesterol. The seed is also shown to normalize blood sugar levels. - Increased protein. Protein is essential to building strong muscle tissue and supplying the body with energy. Quinoa contains all of the essential amino acids necessary to manufacture proteins as well as lean protein in its raw form. This makes quinoa an excellent addition to the diet, particularly for vegetarians looking for animal-free protein sources. - Digestive health. The fiber found in quinoa assists with digestion and can help prevent indigestion. The seed also helps decrease the frequency of bouts of constipation. 116 - Lessening symptoms of anemia. Rich in iron, quinoa is an excellent addition to the diet of those with anemia. Iron is essential to carrying oxygen through the body, so many people find that adding quinoa to the diet gives them greater endurance and energy during workouts. - Fighting signs of aging. Manganese is a powerful antioxidant that helps to slow down the aging process by destroying free radicals. As a result, quinoa is good for those concerned about the appearance of their skin. As a superfood, quinoa offers health benefits for virtually everyone. By regularly adding this versatile seed to baked goods, salads, soups, sides and main dishes, you can improve your diet and enjoy better health.
Radish Super-Food Project by: Alissia Apinian-Margios Holistic Health Counselor February 24, 2014 Radish (Raphanus sativus) Brassicaceae family - a vegetable group such as broccoli, cauliflower, and cabbage, that was domesticated in Europe in pre-Roman times. The descriptive Greek name of the genus Raphanus (ῥάφανος) means "quickly appearing" and refers to the rapid germination of these plants- Courtesy of Wikipedia Radishes are root vegetables that have a deep reddish purple color to them, but some can be white in color. The root vegetables mainly grow under a lot of sun and in deep nutrient dense soil, they are harvested all year around depending on the parts of the world they’re growing in, (mostly in North America, Japan and Europe). Types of Radishes (Spring or Summer and Winter) 117
Spring or summer radishes • • • • The April Cross is a giant white radish hybrid Bunny Tail is an heirloom variety from Italy. It is slightly oblong, mostly red, with a white tip. Cherry Belle is a bright red-skinned round variety with a white interior. Champion is round and red-skinned like the Cherry Belle, but with slightly larger roots, up to about 5 cm (2 in), and a milder flavor. 118
• • • • • • • Red King has a mild flavor. Sicily Giant is a large heirloom variety from Sicily around 2 inches in diameter. Snow Belle is an all-white variety of radish, similar in shape to the Cherry Belle. White Icicle or just Icicle is a white carrot-shaped variety, around 10–12 cm (4–5 in) long. French Breakfast is an elongated red-skinned radish with a white splash at the root end. It is typically slightly milder than other summer varieties. Plum Purple a purple radish that tends to stay crisp longer than average. Easter Egg is a mix of varieties with different skin colors, typically including white, pink, red, and purple radishes. 119
Winter varieties • Black Spanish or Black Spanish Round occur in both round and elongated forms, and are sometimes simply called the black radish or known by the French name Gros Noir d'Hiver. • Daikon refers to a wide variety of winter radishes from Asia. While the Japanese name daikon has been adopted in English, it is also called the Japanese radish, Chinese radish, Oriental radish or mooli . Daikon commonly have elongated white roots, although many varieties of daikon exist. 120
The benefits of radish are endless Radishes are a good detoxifier and soothing for the digestive system. They also clean out the kidneys from the accumulated toxins thus promoting the circulation of the blood. Radishes contain two natural compounds, sulforaphane and indole-3 which are anti-cancer properties. These substances may slow or stop the growth of cancer by allowing the body to naturally detoxify. Radishes are also known for significant amount of vitamin C, which strengthens the immune system to fight from disease. Cancer: Since radishes are detoxifiers and are rich in vitamin-C and folic, studies show that they treat different types of cancer, especially colon, kidney, intestinal, stomach and oral cancer. They’re known to eliminate cancer cells from reproducing. Diabetes: Radishes have long been known to have a low glycemic index, which means that eating it helps regulate the absorption of sugars into the bloodstream. Skin Disorders: Vitamin-C, phosphorus, zinc and vitamin-B complex that are present in radishes are good for the skin. The water in radishes also helps to maintain healthy mois- 121
ture levels in the skin. Due to its disinfectant properties, smashed raw radishes help clear up skin disorders like dry skin, rashes, and cracks as well as serve as good facial cleansers! Constipation: Radishes are very high in fiber and they can help to firm up loose bowels and get rid of loose stool or diarrhea. Vitamin-C and Immune System Health: There are countless reasons why radishes are a good addition to your diet, but improving the immune system is one of the most important one. Just a half cup of radishes per day in a salad or just as a snack is nearly 15% of your daily intake of Vitamin-C. By consistently eating a good dose of Vitamin -C each day helps fight common to severe illnesses! Fever: Radishes can fight infections that cause fever. They’re known to lower body temperature and relieve inflammation from fevers. Kidney Disorders: As a cleanser and disinfectant, radishes help in the treatment of many kidney disorders. It cleans the toxins that are accumulated in the kidney and in the blood and protect the kidneys from infections. Respiratory Disorders, Bronchitis and Asthma: Radishes also protect the respiratory system from infections and decrease congestion and irritation of the nose, throat and lungs. Liver & Gallbladder: Regular consumption of radishes protects your liver and gallbladder from infections and ulcers. Interesting Facts: • “Radishes are considered a beautifying food and especially beneficial for the hair, nails, skin, teeth and gums. Radish juice has been applied topically as an underarm deodorant, to heal bruises, insect bites, frostbite and minor burns”. Brigitte Mars from • In Oaxaca, Mexico, December 23rd is known as “The Night of the Radishes” (Noche de Rabanos). The festival features all kinds of subjects, including nativity scenes - all carved from radishes! • Hot weather, hot radishes: If it’s a long, hot summer, you get hotter radishes and when it’s milder you get cooler radishes. • Ancient Wages: Radishes, onions and garlic were paid as ‘wages’ to the Ancient Egyptian laborers who built the Pyramids. 122
Nutritional Value of Radishes The nutrients in radish are significant in C, B6, E, A, and K, antioxidants, fiber and a wide range of minerals such as zinc, phosphorous, copper, calcium, magnesium and potassium, iron. 123
Cooking with Radishes Radishes are an excellent choice for calorie conscious eaters. They only have twenty calories per cup. They can be eaten by themselves as a snack, on top of any salad or side dish or make them more gourmet. Here are some helpful recipes for using radish in every day dishes. Red Potato and Radish Salad Recipe #1 Buttered Leeks and Radishes • • • • • • • • • Ingredients 1 tablespoon olive oil 1 tablespoon unsalted butter 3 scallions or spring onions, cut into 2-inch pieces 1/4 pound radishes, quartered 3 leeks, white and light green parts only, cleaned and thinly sliced crosswise 1/2 cup chicken broth 1/4 teaspoon kosher salt 1 teaspoon lemon juice 2 tablespoons fresh parsley, chopped Directions Heat the oil and butter in a large skillet over medium heat. Add the scallions and cook until golden, about 3 minutes. Add the radishes and cook another minute. Remove the scallions and radishes from the pan and set aside. 2. Add the leeks, chicken broth, salt, and lemon juice and cook, stirring occasionally, until the leeks are softened, about 5 minutes. Add the parsley, scallions, and radishes and toss well. 1. By Kay Chun, May, 2003, REAL SIMPLE magazine 124
Recipe #2 Pesto, Radish and Sea Salt Crostini • • • • • Ingredients 24 thin slices baguette (from 1 small loaf) 2 tablespoons olive oil 1/2 cup pesto 8 radishes, thinly sliced flaky sea salt Directions Heat oven to 400° F. Place the baguette slices on a baking sheet and brush both sides of the bread with the oil. Bake until golden brown, 4 to 5 minutes per side. 2. Dividing evenly, spread the pesto on the toasted baguette slices, top with the radishes, and sprinkle with the salt 1. By Kate Merker, December, 2010, REAL SIMPLE magazine Recipe #3 Avocado, Radish and Snow Pea Sandwich • • • • • • • 1. Ingredients 2 slices multigrain bread 1/4 avocado, mashed 1 ounce fresh goat cheese, crumbled 8 snow peas 2 radishes, sliced 1/8 small red onion, sliced Directions Form sandwiches with the bread, avocado, goat cheese, snow peas, radishes, and onion. By Kate Merker and Sara Quessenberry, October, 2010, REAL SIMPLE magazine 125
Recipe #4 Braised Radishes • • • • • Ingredients 2 bunches radishes (about 1 pound), preferably icicle, tops trimmed to 1 inch above roots 3 tablespoons unsalted butter 2 tablespoons sugar 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Directions Place the radishes in a large skillet and add just enough cold water to cover, about 2 1/2 cups. Add the butter, sugar, salt, and pepper and bring to a boil. 2. Reduce heat to medium-low and simmer until the radishes are tender when pricked with a paring knife and the liquid has reduced to a glaze, about 12 minutes. 3. If the radishes are tender but the liquid hasn't reduced sufficiently, use a slotted spoon to transfer them to a serving dish and continue reducing the liquid. Spoon it over the radishes and serve with buttered crusty bread 1. Courtesy of By Frances Boswell and Sara Quessenberry, July, 2005 REAL SIMPLE magazine Sources: Wikipedia The Canadian Living Test Kitchen REAL SIMPLE magazine 126
Royal Jelly By Gina Willis – Wellness consultant Royal jelly is a nutritious secretion from nursing worker bees; the jelly is secreted from the glands of these worker bees, and then fed to all the larvae in the colony. Worker bees continue these feedings of the larvae for three days. After three days has passed, a few larvae are chosen to grow into “Queen Bees”, which means, these chosen few, will continue the royal jelly feedings and the others will go onto a diet of bee pollen and honey. With the solitary diet of royal jelly, for the chosen few, they will grow to be stronger, disease free, and live healthier, longer lives than other bees. It’s the abundance of royal jelly that makes a larvae into a Queen. Queen bees are made from the same kind of egg that makes a worker bee but, the egg that is fed more royal jelly produces a Queen. It is the royal jelly that makes a Queen a Queen! The Queen Bee is 45% longer and 60% heavier in weight than the normal worker bee. She can lay up to 2000 eggs a day in the peak of her season, which weighs approximately 2 ½ times her own body weight. The life span of a worker bee is about 35-40 days, while the Queen lives 5-6 years and is extremely prolific. Composition of Royal Jelly Royal jelly has an extremely high nutritional value. Rich in protein, royal jelly contains 22 amino acids, including eight essential amino acids, it is high in both vitamins and minerals, including vitamins A, C, D, K, and all B vitamins. The overall composition of royal jelly is 67% water, 12.5% crude protein, 11% simple sugars (MonoSaccharine), and also includes a relatively high amount of fatty acids at 5%. Trace minerals can also be found, along with antibacterial and antibiotic components. Royal jelly contains 17 times as much Pantothenic acid, as that found in dry bee pollen. This rich concentrated food is not just useful for bees, it contains remarkable amounts of proteins, lipids, glucides, vitamins, hormones, enzymes, mineral substances, and specific vital factors that act as, biocatalysts in the cell regeneration processes, within the human body Larvae surrounded by Royal jelly, until a Queen is born! 127
Royal Jelly By Gina Willis – Wellness Consultant Royal Jelly a Super Food Nature has provided many nutritious substances to help nourish our bodies, and royal jelly is one of the most amazingly rare food substances from nature, consisting of many nutritious compounds. It provides a pure and natural method of obtaining necessary vitamins and minerals often missing in the diet. Royal jelly users claim, it offers many benefits from, an energy enhancer to a natural anti-depressant. Besides, what else can we eat in nature, that gives super powers to other animals! Royal jelly is a true super food! Immune System Enhanced, royal jelly, contains 5% .   10-HDA - a unique fatty acid , amino and gamma globulin, which helps the immune system fight infection. Uses for Royal Jelly Increase Fertility, royal jelly contains PABA -Para Amino benzoic acid, and amino acids shown to increase fertility in women who consistently have it in their system. Royal jelly is collected and sold as a dietary supplement, claiming several health benefits. The jell substance has been used for asthma, hay fever, liver disease, pancreatitis, insomnia, premenstrual syndrome, stomach ulcers, kidney disease, bone fractures, menopausal symptoms, skin disorders, and high cholesterol. It is also used as a general health tonic for fighting the effects of aging and for boosting the immune system. Anti-Aging, royal jell contains DHEA and DHEA precursors, both of which, are well known as anti-aging hormones that helps modulate and restore exhausted adrenal function. Royal jelly also boosts collagen production and promotes healthier skin and speeds wound healing when applied topically. Promotes wound healing, royal jelly has antibacterial properties, some of which are attributed to Royal-sin, an antibacterial protein found only in royal jelly. What about Quality? Quality is paramount when considering sources of supply. Much is being said about the different processes involved when preparing the raw ingredient for use as a health supplement, mainly ‘freeze-dried versus non freeze-dried’. Anti-Stress, royal jelly has all B complex vitamins in abundance - including Human Active B-12. Brain Function, contains Choline, Inositol and Acetylcholine These are powerful substances that directly nourish and increase the brain's functioning. • • • • • • • It is essential that you source the product from a reputable supplier. Look for a supplier equipped for handling the specific demands required of bee products, if you are to realize the full range of health benefits from bee products. Lowers Cholesterol Anti-Viral Anti-Inflammatory Regulates Blood Sugar Powerful Antioxidant Increases Fat Metabolism Regulates Blood Sugar 128
Royal Jelly By Gina Willis- Wellness Consultant Royal Jelly Recipes Royal jelly is useful, taken both orally and topically. Remember the quality of your jelly is important, always purchase from a reputable source. • • ROYAL JELLY SMOOTHIES Add a 1/2 of a teaspoon of Royal jelly to 2 cups of ice cubes, a handful of spinach leaves, some fresh berries, and a banana, into a blender, for a delicious smoothie any time of day. ROYAL JELLY Use Royal jelly to enhance your jellies and jams. Just add one teaspoon per 4 ounces of jelly. However, you can adjust the amount up or down by 1/2 a teaspoon according to taste. • ROYAL JELLY BANANA ICE CREAM Freeze some bananas until they’re solid, and then place them into your food processor or blender with some Royal jelly. Use 1/4 of a teaspoon of Royal jelly per banana, add a handful of raw chocolate cacao nibs to make banana mocha chip. • ROYAL FUDGE Mix up 3 tablespoons of Royal jelly, 5 tablespoons of melted coconut oil, 2 dozen cacao nibs, and a tablespoon of almond butter. Freeze until solid and cut into 12 even pieces. Store in the freezer and eat one square each day. • ROYAL JELLY FACE LIFT 2 1/2 ounces blended oils *see what oils are best for your skin 1 1/2 ounces coconut oil 1/2 ounce beeswax 4 ounces distilled or purified water 2-3 teaspoon active royal jelly 30 drops grapefruit seed extract Essential oils of choice (optional) Combine the oils and beeswax in a double boiler, and melt over a low heat, stirring occasionally. (10-15 mins.) Remove the melted oils and beeswax from the stove, add water. Mix with an electric mixer until creamy and thick. Stir in the grapefruit seed extract and essential oils, store in glass jars with screw-on tops. * This cream should last for 4 months or so, but if cream becomes discolored, discard. When making kitchen cosmetics, cleanliness is very important, so there is no chance of bacteria growth. Purified or distilled water is used in this recipe to filter out any bacterium. Makes 8 oz. of cream Prep time: 25 minutes *Almond oil, apricot kernel oil - great for sensitive and older skin Avocado oil - one of the most moisturizing oils and good for older skin Cocoa butter - protective and water repellent Grape seed oil - a dry oil, good so the cream isn’t too greasy Jojoba - actually a liquid wax and good to use so the cream isn’t too greasy Peanut oil - good for all skin types Sesame oil - natural sunscreen Shea butter - natural sunscreen Wheat germ oil - high in vitamins and minerals 129
Royal Jelly By Gina Willis- Wellness Consultant Royal Jelly Night Cream It actually immediately tightens the skin, acting like a mini facelift! Look for active royal jelly in the refrigerator section of your natural health food store. Coconut Oil | coconut oil is another super food and does wonders for your skin. For our cream, coconut oil acts as the binder & leading source of moisture. Look for coconut oil at your natural foods store, preferably organic/virgin/unrefined and stored in glass. Carrot Seed Oil | carrot seed oil contains a chemical known for anti-aging, and acts as a firming agent. The Romans & Greeks referred to it as “The Fountain of Youth”. Look for 100% essential oil. Rose Hip Oil - rose hip oil is a remarkable anti-aging and anti-wrinkle essential oil! It’s also incredible for damaged/scarred skin. Look for 100% essential oil. Always use a glass container (1/2 ounce) to put your mixture in. Important note: Oils will eventually eat away at plastic, so anything containing oil should be stored in glass Place 1/2 tbs of coconut oil, with 1/2 tbs of active royal jelly & stir gently. Add in 8 drops of carrot seed oil, and 8 drops of rose hip oil. Stir again. Place cap on tightly and store in fridge. Use: Before bed each night, lightly pat your mixture around the entire eye area. Again, since this is also great for scarring you can also dab a little on any scar/damaged skin you have! If in the morning you find that a light film has formed, simply rinse. Occasionally the royal jelly will create a bit of film, so be sure your cream is balanced and wellmixed. I hope you enjoy, here’s to your glow! Conclusion Royal jelly has a number of health benefits, but should be used with caution. Although side effects are rare, there have been cases of severe allergic reaction. People allergic to specific pollens have developed side effects such as asthma, hives and anaphylactic shock after ingesting royal jelly. And lastly, remember quality, quality, and quality! Sources 130
Schizandra Berry Written by: Dawn Schultz What Is Schizandra Berry? It’s a super sexy superfood. The schizandra fruit is native to East Asia and the fruit's berries have been used as food and credited with a plethora of healthful properties. It is considered by some to be an "adaptogenic" herb and is used in many medical herbal preparations in Eastern countries---especially China. It is also spelled schisandra. According to the website for Natural News, the five tastes also relate to the five "elemental energies" of wood, fire, earth, metal and water, and therefore benefit the body's five major organ systems. Schizandra is also considered by some to contain the "three treasures" sexual enhancement, beauty enhancement and memory improvement. Plant Schizandra is a woody vine with berries clustered in a grape-like bunch. It is grown in northern and northeastern China and in some areas of Japan, Russia and Korea. It grows to heights of about 25 feet and features bright pink flowers. The berries ripen to bright red in the fall. The fruit is used as food and also to make medicine. 131
Taste Schizandra Berry is, hands-down, one of the most exciting herbs of all time. Named by the Chinese, “Wu Wei Zi”, directly translated as “Five Taste Fruit,” Schizandra embodies all five tastes, sour, bitter, sweet, pungent and salty, which accesses all five elements, and integrates with the human body with great harmony and balance. Uses The website says schizandra is a "potential source of expectorants, immune response boosters, and anti-ulcer compounds," and also a treatment for hepatitis and for central nervous system problems. It may also be used in wine and tea. The website for Natural News says schizandra is an "adaptogenic" herb, meaning it "usually has a normalizing action irrespective of the direction of the pathological state." That means that for any health problem---mental, sexual or environmental-schizandra may be able to help normalize the body increase the resistance to disease and stress, increase energy, and increasing physical performance and endurance. Schizandra is one of the major herbs almost always used in Chinese mind tonic formulations. It has traditionally been used to treat mental and emotional illness, improve mental clarity, concentration and coordination, reduce forgetfulness, irritability, nervous exhaustion, stress depression, and anxiety. For improving mental and physical performance: 500 mg to 2 grams of schizandra extract daily or 1.5-6 grams of crude schizandra daily. 5-15 grams daily of a boiled tea made from dried crude schizandra has also been used. People have also taken 100 mg of schizandra extract twice daily. Appropriate dosing may vary depending on extract type and the lignan content. Benefits There are so many internal and external functions of this phenomenal berry. Maintaining a consistent intake of schizandra for prolonged amounts of time will bring you closer and closer to homeostasis. Exalted as one of the most powerful “youth tonics” of all time, Schizandra has held true to its reputation, rejuvenating skin, helping to maintain moisture while also protecting it from environmental and external stress. With usage overtime, it has been utilized to reduce and protect from wrinkles. The powerful astringent properties of Schizandrea Berry make it one of the most transformational beauty supplements of all times. 132
Schizandra enhances sex drive. It is considered by some to be an "adaptogenic" herb and is used in many medical herbal preparations in Eastern countries---especially China, in both men and women, for men improved sexual function and endurance, and in women, increasing water qi from kidneys (and other areas) while counter-acting vaginal discharge. As Schizandra also has been said to be powerful aphrodisiac, this herb can be very complimentary to intimate relationships Maintaining intake of schizandra for prolonged amounts of time will bring you closer and closer to homeostasis. It has been said that after taking schizandra daily for 100 days, profound shifts, both internal and external, will take effect. The chemicals in schizandra improve liver function by stimulating enzymes (proteins that speed up biochemical reactions) in the liver and promoting liver cell growth. As you can see there is a reoccurring theme here, consistent and continual use is the key to benefiting from this amazing sexy superfood. For the serious herb consumer, Dr. Oz recommends taking 500mg daily for vivacious health and beauty supplement to fight the hands of time. Recipes Teas: Hot Sexy Schizandra Berry Tea. Place two to three tablespoons of the dried Schizandra berries inside of the steeping bag. Approximately one tablespoon of berries for each cup of water. If you want your tea to be stronger, you can use two tablespoons of berries per cup of tea. Drop the steeping bag containing the berries into the boiling water. Reduce the heat to slow setting and allow the berries to steep for 15 minutes. Pour your “three treasures” hot sexy Schizandra Berry tea into a favorite tea cup or mug and begin to feel its medicinal healing properties. To add more flavor to your tea, you can add lemon juice or honey. Iced Tea: For a Summer Sexy Refresher, steep your tea extra long, cool in the fridge and add your choice sparkling water, honey to taste and garnish with a spring of fresh mint. Smoothie: Schizandra’s Sexy Smoothie. Blend until frothy in your favorite blender two tablespoons dried berries or powdered if you prefer, three cups of purified water, four ice cubes, 2 scoops of your favorite vanilla protein powder, (I use USANA Health Sciences, Free: soy free, dairy free, fructose free & gluten free) 1 date for a touch of sweetness. Enjoy your sexy smoothie! The color many vary depending upon manufacturing. 133
Where to purchase For the use of powdered Schizandra the most economical site I found is For Organic liquid-Natures Way and Vegetarian capsules-Paradise Herbs great sales @ Vitacost. Most all health food store carry the organic powdered, dried bulk or liquid forms of these sexy super foods. Resources HERBALMEDICINETIPS.COM ORGANICSCHIZANDRA.COM HUBPAGES.COM PHYTOCHEMICALS.INFO EFLORAS.ORG NATURAL MEDICINES COMPREHENSIVE DATABASE CONSUMER VERSION Photo credits Google images Cetrone Studio Dawn Schultz Dawn Schultz ~ Health Coach For additional recipes using superfoods visit 134
WALNUTS A TOUGH NUT TO CRACK HEALTH BENEFITS While the walnut is literally a tough nut to crack, the doctrine of signatures—an old philosophy that a food’s appearance can tell us what part of the body its nutrients will aid—the benefits are a no brainer! Walnuts are in the shape of a brain, therefore we can infer they benefit the head and brain.  Cognitive Function  Walnuts have a high concentration of omega-3 fatty acids which is an essential component for brain cells to function properly.  A study done at Purdue University has shown that children with a lower concentration of omega-3 fatty acids have a higher risk of being hyperactive, having learning disorders, and displaying behavioral problems. ( HISTORY Walnuts are stone fruits (fruits with a single large seed) which grow on walnut trees. “Walnuts are the oldest tree food known to man, dating back to 7000 B.C. The Romans called walnuts Juglans regia, "Jupiter's royal acorn." Early history indicates that English walnuts came from ancient Persia, where they were reserved for royalty. Thus, the walnut is often known as the "Persian Walnut." Walnuts were traded along the Silk Road route between Asia and the Middle East. Caravans carried walnuts to far off lands and eventually through sea trade, spreading the popularity of the walnut around the world. English merchant marines transported the product for trade to ports around the world and they became known as "English Walnuts." England, in fact, never grew walnuts commercially. The outer shell provided a natural protective layer helping to maintain the quality of the nut.”  Bone Health   OVERVIEW  Alpha-linolenic acid (ALA) is the omega-3 fat found in walnuts, and has demonstrated a remarkable ability to promote bone health. Anti-inflammatory nutrients may play a special role in support of bone health. ( Heart Health  Walnuts contain high amounts of alpha-linolenic acid (ALA) which is a major contributor to heart health by thinning the blood, reducing risks of clots or heart attacks.  Scientists found ‘significant’ improvement in cholesterol levels and blood vessel flexibility, which helps blood flow smoothly, just four hours after people consumed either the shelled nuts or walnut oil. ( OVERVIEW  Anti-Cancer Benefits  A form of vitamin E called gamma-tocopherol, found in walnuts, has been found to help fight breast, prostate, and lung cancer.  The omega-3 fatty acids along with phytosterols, which are friendly plant sterols and stanols that can block cholesterol absorption, in walnuts have been proven to help curb breast cancer tumor growth. 135
WALNUTS A TOUGH NUT TO CRACK HEALTH BENEFITS (CONTINUED)  Weight Loss   While walnuts are dense in calories, they are actually good for weight management since an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fiber that help provide satiety. ( Improves Sleep   Walnuts contain the hormone melatonin which helps induce and regulate sleep. Hair & Skin  Walnuts contain biotin (vitamin B7) which helps strengthen hair, prevent hair loss and improve hair growth.   Walnuts are rich in B-vitamins and antioxidants which prevents skin from free radical damage and prevents wrinkles and signs of ageing. Eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say. According to a study by UCLA researchers, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men aged 21 to 35. ( Pregnant Women   OVERVIEW Sperm Quality   NUTRITION FACTS Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby’s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies. ( Fight Stress  The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. ( 136
WALNUTS A TOUGH NUT TO CRACK SOURCES          Images:    Information gathered by: Diana Redington Diana helps individuals decode cravings, overcome sugar addiction and discover self- 137
WATERCRESS By Vanessa Grewal Botanical name: Nasturtium officianale Characterized by small round green leaves, Watercress is a perennial plant native to Europe and Asia. Being semi aquatic, it is well – suited to hydroponic cultivation. One of the oldest known leafy vegetables consumed by humans, it is a member of the Brassicaceae family and botanically related to garden cress, mustard and radish. These vegetables are all renown for their peppery, tangy flavor. History: Watercress is one of the most ancient of green vegetables known to man and can be traced back to Greek and Roman times. Around 400 BC Hippocrates located the first hospital on the island of Kos close to a stream to ensure that watercress would be available to treat patients. In the 1700’s it was believed that watercress could cleanse the blood. Modern science has found more than 15 essential vitamins and minerals contained in this plant – more iron than spinach, more calcium than milk, more vitamin C than oranges! Health benefits: Watercress is one of the most nutrient-dense foods in the world. It contains phytonutrients and antioxidants with a plethora of disease –preventive properties. Watercress contains significant amounts of iron, calcium, iodine folic acid, and 64% of vitamin A daily value and is rich in vitamin C, containing 72 % of the daily value. Vitamin K is by far the most prominent nutrient with 312% of the daily-recommended value. 138
Many benefits from eating watercress are claimed - it is a diuretic, an expectorant, and digestive aid. Studies have shown its part in lowering blood triglycerides and eye disease. It has been used topically to treat several skin conditions and to significantly reduce DNA damage to blood cells and DNA damage caused by free radicals. A number of studies have shown that the plant also has anti-angiogenic cancer suppressing properties. It helps by ‘turning off’ a signal in the body which helps to starve tumor growth of blood and oxygen. Uses: Watercress is extremely versatile and has multiple culinary uses. Delicious added to sandwiches, salads, dips, soups, sauces or included in a juice. Alone it has a strong pungent peppery taste. Storage and preparation: Should be stored in the refrigerator 2-4 days with care not to crush. It is recommended to wash or soak well prior to eating as watercress from stagnant water could host parasites. Recipes: Watercress soup • • • • • • • • 9oz watercress, destalked & chopped 4oz butter 5 leeks, white part cleaned & chopped 4 potatoes, peeled & chopped 1.75 liters veg stock Melt butter in pan. Add chopped leeks, potatoes, and watercress. Stir and season with salt & pepper. Sauté gently 20 mins. Add stock & simmer 10-15 mins. 139
• When cool blend in batches. Serve with garnish and tsp. sour cream or crème fraiche Watercress and Spinach Dip 1 lb. spinach, stems discarded 1 tbsp. extra virgin olive oil ½ cup finely chopped onion 1 ½ cups Greek yoghurt ½ tsp. grated lemon zest 2 tbsp. fresh lemon juice 1 bunch watercress, coarsely chopped, plus sprigs for garnish Coarse salt & pepper 8 oz. assorted heads baby lettuce • • • • • • • • • • • • • • • Wash spinach and add to stockpot. Cook 5 mins or until wilted. Drain onto paper towel and squeeze out excess water. Cool, chop. Heat oil in medium pan and add onion, cook until translucent, about 8 mins. Transfer to plate. Whisk yoghurt and lemon zest and juice. Stir in spinach, onion, and watercress. Season. Garnish and serve with lettuce leaves for dipping. Sources: Delia Smith Vegetarian Collection 140
Wheatgrass   Wheatgrass  is  a  young  grass  and  member  of   the  wheat  family.    It  can  be  cultivated   indoors  or  out  and  is  available  fresh,  to  be   juice,  in  powder  form  or  as  capsules.  There  is   no  difference  in  how  it  is  consumed,  the   benefits  are  the  same.     Benefits   The  benefits  of  wheatgrass  consumption  are   vast,  however  there  has  never  been  human   research  conducted  to  support  the  claims.   Many  believe  that  it  has  been  used  since   biblical  times  to  cure  and  treat  everything  from  the  common  cold  to  blood  disorders.   • Wheatgrass  juice  is  70%  chlorophyll,  which  is  a  powerful  blood  purifier  and   detoxifier  for  the  body.1   • Lowers  blood  pressure  by  helping  to  dilate  the  blood  pathways  through  the   body.2   • Helps  to  restore  alkalinity  to  your  blood.3  Which  is  important  for  everything   from  blood  pressure  issues  to  thyroid  problems  and  cancer  prevention.   • Applying  the  juice  diluted,  directly  to  wounds,  sunburn  and  other  skin   irritations  relieves  itching,  redness  and  accelerates  healing.4     This  is  just  the  beginning  of  the  health  claims  of   Nutrition Facts wheatgrass  that  you  can  find  but  these  are  the  ones  that   Serving Size Custom Food 4g (3 g) Servings per container 1 seem  most  consistent  by  all  the  supports  of  wheatgrass.   Amount Per Serving Calories 15 Calories from Fat 0 % Daily Value* Total Fat 0g 0% Saturated Fat Trans Fat Cholesterol Sodium Total Carbohydrate 2g Dietary Fiber 1g Sugars 0g Protein 1g 0% Vitamin A Calcium 30% 1% Vitamin C Iron 0% 0% 1% 4% 12% 44% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Nutrition  Information   Wheatgrass  juice,  like  all  juiced  vegetables  and  fruit,   contains  highly  concentrated  nutrients.  Wheatgrass   contains  high  levels  of  iron;  calcium;  magnesium;  amino   acids;  chlorophyll;  and  vitamins  A,  C  and  E.5 Growing   One  of  the  nice  things  about  wheatgrass  is  that  if  you  have   a  sunny  spot  in  your  home  for  a  tray,  you  can  always  have                                                                                                                   1­‐reasons-­‐to-­‐drink-­‐wheatgrass-­‐everyday   2­‐of-­‐wheatgrass   3   4  http://juicing-­‐for-­‐­‐nutrition/healing-­‐vegetables/health-­‐benefits-­‐ of-­‐wheatgrass-­‐juice.html   5­‐answers/faq-­‐20058018   141
it  at  its  freshest.  There  are  a  number  of  kits  available  for  the  home  grower.  sells  there  complete  getting  started  kit  for  under  $50.       Time  to  harvest  is  very  quick;  6  to  8  days  start  to  finish  so   it  is  easy  to  always  have  some  ready  with  out  taking  up   too  much  space.   Juicing   If  you  are  not  going  to  use  the  powder  form,  you  must   juice  your  fresh  wheatgrass  properly.  If  you  use  a  blender   or  a  food  processor  you  will  oxidize  the  chlorophyll,   which  is  the  most  important  ingredient  to  most  who   regularly  drink  wheatgrass.  A  wheatgrass  specific  juicer  or  a  mortal  and  pestle  are   the  best  choices.  6                                                                                                                   6­‐articles/nutrition/healthy-­‐eating/juicing-­‐ wheatgrass-­‐how-­‐to-­‐do-­‐it-­‐correctly.html#b   142