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Amazing A ai Berries The Ancient Amazonian Antioxidant Benefits and Key Discoveries About A ai Raw Food Guru David Wolfe has done extensive research on the benefits of the a ai 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 A ai 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 a ai 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 a ai 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 A ai 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 a ai 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 A ai 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 A ai A ai may be one of the most expensive superfoods therefore one wants to be careful to do research when buying a ai products Carefully consider the quality since many products have been adulterated in processing For example a raw a ai 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 a ai 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 a ai 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 A ai is naturally low in sugar but most of the a ai 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 A ai Berries The Ancient Amazonian Antioxidant Try to purchase products that contain the skin of the a ai 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 Amazon com Sambazon unsweetened frozen puree can be found at Whole Foods Amazon Thunder can be found at Whole Foods and at Amazon com www livesuperfoods com www amazon com References The A ai Research Organization www a airesearch org Dr Joseph Mercola www Mercola com Wolfe David Superfoods The Food and Medicine of the Future Berkeley North Atlantic Books 2009 National Center for Complementary and Alternative Medicine NCCAM www nccam nih gov www positivemed com www globalhealingcenter com A ai berries pictures from www fortifeye com www acaiberryeducation com and http rainster pixnet net blog 7
Amazing A ai Berries The Ancient Amazonian Antioxidant A ai 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 A ai Bowl From www thechalkboardmag com Suzanne Hall 5 9 3 Ingredients Base 4 packs unsweetened frozen a ai 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 A ai 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 A ai Fudge from food allwomenstalk com Ingredients 1 cup raw a ai 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 A ai Berries The Ancient Amazonian Antioxidant A ai Sauce for Fish from www sambazon com slightly adapted Ingredients 1 unsweetened a ai 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 saut onions in olive oil until golden Add sweetener a ai 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 www JenipherMinnaar com 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 http nccam nih gov Natural News www naturalnews com Photo credits for Aloe Vera plant http photobucket com images aloe 20 vera Recipes courtesy http www aloebarn com aloe_vera_reci 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 saut ed 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 www Facebook com pages My Fit 210441292442438 www myownfit wordpress com 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 Annecollins com diet_foods Arame_seawe Wikipedia org wiki Arame WebMD com Food2GoodHealth com ifoodtv network Arame RawfullyTemplting com 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 HeidiLapides gmail com 215 802 8216 www SimpleBalancedWellness com www FaceBook com SimpleBalancedWellness 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 Oilypedia com 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 www CaliforniaAvocado com 20
Allrecipes com 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 hour to blend flavors myrecipes com Ingredients 3 cups chopped zucchini about 2 medium cup thinly sliced green onions divided 1 14oz can vegetable broth 1 cups diced seeded peeled cucumber about 1 large 1 Tbsp fresh cilantro 3 Tbsp fresh lime juice divided cup diced peeled avocado 1 medium cup low fat buttermilk or substitute nondiary milk tsp ground cumin Combine zucchini 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 http www naturalnews com 034370_avocado_n utrition_facts_health html While zucchini mixture cools combine remaining cup green onions cucumber cilantro 1 tablespoon lime juice and teaspoon salt in a small bowl toss well Cover and chill http en wikipedia org wiki Avocado http en wikipedia org wiki Avocado_oil Place remaining 2 tablespoons lime juice remaining 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 http oilypedia com easy avocado oil usesfor natural skincare and healthy cooking http www theamazingavocado com 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 www wellcared4body com 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 www wellcared4body com 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 http sos bees org 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 http www change org petitions epa save our bees andthe food we eat ban bayer s chemicals now www wellcared4body com 24
Research Sources http realrawfood com bee pollen http www superfoods for superhealth com bee pollenbenefits html http www mercola com article diet bee_pollen htm http www webmd com balance bee pollen benefits and sideeffects Photo Credits Crowded images by Greenfinger 2832513026_cb83213f44_o image by digidreamgrafix PinkBloom by xpistwv IMG_2833 by Bella_Domaine Bumble Bee by Wintersixfour www wellcared4body com 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 g per gram of chocolate international standard limit for lead in cocoa powder or beans is 1 g 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 8http en wikipedia org wiki Chocolate 9http en wikipedia org wiki Health_effects_of_c hocolate Sources 1 www worldcocoafoundation org 2http vegetarian about com od beverage1 a ra w chocolate nutrition htm 3 http healthyeating sfgate com health benefitsraw cacao nibs 7364 html 4 Matissek Reinhard 1997 Evaluation of xanthine derivatives in chocolate nutritional and chemical aspects Zeitschrift f r 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 Cup raw Cashews Cup unhulled Sesame Seeds 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 http www ars usda gov http www drfuhrman com http www nutrition and you com http www weightlossguru com http www healthdiaries com http www livestrong com http homecooking about com http ez2plant com http www flowers cs com 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 www vita tips com inna vita tips com 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 www logicallylifted com 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 http homecooking about com od foodhistory a cherryhistory htm Cherry Fruit Nutrition Facts and Health Benefits http healthxwellness com nutrition proteins nutrition cherry fruit nutrition facts health benefits Cherry Fruit of the Month http www webmd com food recipes cherry fruit 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 http www eatingwell com nutrition_health nutrition_news_information cherry_nutrition_benefits Cherries a superfood Research confirms this well known fruit tackles cancer insomnia high blood pressure and gout http www naturalnews com 041145_cherries_tart_cherry_juice_inflammation html 47
Chlorella Holly Anderton www hollyanderton com 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 detoxi cation strengthens the immune system ghts in ammation 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 ef cient 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 bene cial bacteria in the body and ghts 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 Detoxi cation and Disease Fighting Tool Chlorella helps reduce cellular damage caused by free radicals and is a powerful tool in the ght 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 Speci cally chlorella provides the following health bene ts Detoxi es and puri es 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 detoxi cation 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 Bene ts of Chlorella Beyond Detoxi cation Supports and strengthens the immune system Studies have shown that chlorella provides critical bene ts 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 bene ts including Improves digestion and elimination Helps to facilitate better assimilation of nutrients Relieves in ammation 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 detoxi cation 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 bene ts 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 atulence 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 detoxi cation program with cilantro which also promotes a detoxi cation 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 insuf ciency 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 www mercola com 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 www includingcake com 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 rancidi cation 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 modi ed crops It s unre ned No chemicals have been used in the extraction process Unless oil speci cally 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 arti cially 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 bene ts 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 bene ts 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 u 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 con rming 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 bene ts Cooking Coconut oil is commonly used in cooking especially for frying and is a common avor 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 avor that also has a touch of sweetness which works well in baked goods pastries and saut s 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 rm 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 x 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 rm up further in the fridge due to the coconut oil content For a rmer 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 rm 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 akes I love clusters for snacking Makes 2 baking sheets worth Ingredients 1 cup organic oats 3 tbs ax or chia seeds 1 cup mix of coarsely chopped nuts cup mix of seeds 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 ngers to form clumpy pieces if desired Bake at 170 C 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 http www westonaprice org know your fats new look at coconut oil Coconut research centre http www coconutresearchcenter org The Coconut Oil Handbook Jamie Wright kindle edition 101 uses for coconut oil http wellnessmama com 5734 101 uses for coconut oil Wikipedia http en wikipedia org wiki Coconut_oil www mercola com http articles mercola com sites articles archive 2010 10 22 coconut oil and saturatedfats can make you healthy aspx Coconut oil recipes http www freecoconutrecipes com coconut_oil_recipes htm 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 signi cantly changing your diet if you have know medical conditions 56
Daikon The White Radish Pronounced dahy kuh n By Julene Andrews Holistic Health Coach www designinghealthylifestyles com 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 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 saut ed 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 r bano 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 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 c c i c r t chua are a common condiment in b nh m sandwiches Credit Wikipedia org 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 Healthdiaries com 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 sarahscucinabella com 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 allrecipes com 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 http recipes sparkpeople com recipe detail asp recipe 1821630 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 saut ed 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 http www dandyblend com 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 http www iherb com search sug dandelion kw dandel rank 1 p 1r purchase information http www amazon com s ref nb_sb_noss_2 url search alias 3Daps field keywords dandelion 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 http realfoodforlife com dandelion root health benefits http www naturalnews com 040713_dandelion_edible_weeds_health_benefits html http www wholefoodsmarket com blog whole story dandelion greens E2 80 93 no common weed http www nutrition and you com dandelion herb html 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 http umm edu health medical altmed herb elderberry Elderberry WebMD Retrieved February 17 2014 from http webmd com 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 http www ncbi nlm nih gov pmc articles PMC3056848 67
Fo Ti Root H Sh u W 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 H Sh u W 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 of an inch to 2 inches wide This is a flowering vine The flowers are around 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 http www recipenet org health recipes herbs longevity_tonic 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 http www znaturalfoods com Fo Ti Root Powder HoShou WuOrganic gclid CLLB2sqVx7oCFQyg4AodszQA0A Brand Natures Answer The best price I found is at Vitacost http www vitacost com Natures Answer Fo TiCured Root 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 www vitalEATy com 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 http www webmd com vitamins supplement 72
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 http allrecipes com recipe pickled garlic http www webmd com vitamins supplement 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 www simplyouempowered com SourcesManitoba Harvest Vegetarianabout com 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 www meghantelphner com www rawbayarea com www rawfullytempting com 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 www wikapedia org www complete herbal com www healthiertalk com Seaweed for protection against radiation Dr Linda Page www drweil com www rawbayarea com www meghantelphner com Pictures Credits Google Images Irish Moss Pic www alganet com Harvesting Pic tourismpei com Four leaf clover 123rf com Irish moss Pics Whole Powdered Flakes shoppingdiff com consciouseating ca and walmart com Chocolate pudding foxnews com Red Irish moss seaveg com 90
Kelp Seaweed Kelp as a Super Food By Selime GulDeniz www MeetYourPlate com 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 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 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 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 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 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
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 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 http www superfoods for superhealth com kelp html http www biomedcentral com 1472 6882 4 10 prepub PMID 15609279 PubMed indexed for MEDLINE PMID 21570441 PubMed indexed for MEDLINE http www choosingraw com kelp noodle 101 how to prepare andserve kelp noodles http www wikihow com Make Kombu Tea http www google com search kelp 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 saut 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 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 http wildfoodsandmedicines com nettle restorative food purifying medicine guardian http www livestrong com article 350785 stinging nettles nutrition http togoagatewards wordpress com 2013 05 27 herbalism stinging nettle http jessthomson wordpress com 2011 04 26 stung http www thepracticalherbalist com herbal library herbal encyclopedia nettle nutritious allergy ally http www herballegacy com Vance_Medicinal html http www naturalnews com 036080_stinging_nettles_remedies_arthritis html 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 104
PARSLEY By Judy Brown Wellness Coach www judyswellnesscafe com 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 www whfoods org www botanical com Parsley images courtesy of Jane Saiers at RambleRill Farm Hillsborough NC www ramblerillfarm com 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 www naturenurturewellness com 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 http localfoods about com od 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 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 http en wikipedia org wiki Pomegranate In_Ayurvedic_medicine http www webmd com food recipes features pomegranatepower 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 http www webmd com vitamins supplements ingredientmono 392 POMEGRANATE aspx activeIngredientId 392 activeIngredientName POMEGRANATE 4 Discard skin and membranes Drain the seeds and dry on paper towels http www livestrong com article 449590 can you eat apomegranate seed 5 There is another way to seed the fruit without using water Check out this video https www youtube com watch v jJ7dk9nDR k http localfoods about com od pomegranates ss How To JuiceA Pomegranate_5 htm http www drfuhrman com library article19 aspx http health yahoo net experts dayinhealth pomegranate powersurprising superfood http www naturalnews com 042282_pomegranates_history_superfood html http www health harvard edu http www articles mercola com http www ncbi nlm nih gov pubmed 15099854 108
PRICKLY PEAR CACTUS by Jill Kranitz The edible parts of prickly pear cactus are the leaves owers 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 cus 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 esh is used as a poulitce for toothaches earaches rheumatic places and in amed 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 in amed places Cactus Pear Paddle Cactus Nopales Description In the Yucatan an infusion of the esh is used as shampoo to stimulate hair growth rubbing it on the scalp daily Broad at leaves and sharp spines characterize the prickly pear cactus and the colorful owers turn into edible bulb shaped fruits 109
PRICKLY PEAR CACTUS by Jill Kranitz in ammation 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 esh is equal to the levels found in beetroot a well known power food Bene ts 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 ber are also exceptionally high Betalains a powerful cactus fruit phytonutrient helps support the bodies ability to ght in ammation 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 ber 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 owers 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 esh 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 Herbwisdom com Mayoclinic org Foodjams co za Webmd com 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 www thekitchn com how to cook quinoa 63344 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 www quinoasuperfood com 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 S o 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 www wellandgoodnyc com 2013 01 14 quinoa 5 reasons 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 gparticka yahoo com LIVING AS DESIGNED Become who you were designed to be mind body spirit Check me out on the web www livingasdesigned net 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 www quinoasuperfood com 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 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 healthy net 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 Organicfacts net Healthy net 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 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 www webmd com ingredientmono 503 ROYAL 20JELLY Sources www bee pollen buzz com health benefits of royal jelly htm www biogirlhealth com blog health benefits of royal jelly http www shinsen sg www herbwisdom com www fortheglow com ginawillis4 gmail com 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 efloras org 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 www superorganicfoods com For Organic liquid Natures Way and Vegetarian capsules Paradise Herbs great sales Vitacost http www vitacost com productResults aspx NttSR 1 ss 1 x 35 y 13 ntk products Ntt schisandra 20berry 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 www dawneschultz com 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 Lef com 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 whfoods com 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 Dailymail co OVERVIEW http www walnuts org aboutwalnuts walnut history 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 thehealthsite com 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 health india com 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 health india com 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 news psu edu 136 http www nuthealth org walnuts
WALNUTS A TOUGH NUT TO CRACK SOURCES http news psu edu story 164248 2010 10 04 walnuts walnut oil improve reaction stress http www dailymail co uk health article 2322049 Could eating WALNUTS key cutting cholesterol html http www food com library walnut 314 http www lef org magazine mag2011 aug2011_Walnuts A Wealth of Health Found in Walnuts_01 htm http www nutrition and you com walnuts html http www thehealthsite com fitness go walnuts 13 health benefits of this awesome nut http www walnuts org http www whfoods com genpage php tname foodspice dbid 99 Images http www kassiagooding com walnuts http www nuthealth org walnuts http www naturalhealth365 com food_news walnuts benefits html Information gathered by Diana Redington www dianaredington com 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 Saut gently 20 mins Add stock simmer 10 15 mins 139
When cool blend in batches Serve with garnish and tsp sour cream or cr me fraiche Watercress and Spinach Dip 1 lb spinach stems discarded 1 tbsp extra virgin olive oil cup finely chopped onion 1 cups Greek yoghurt 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 www wikepedia org www diseaseproof com archives cancer anticancer properties www foodfacts mercola com watercress Delia Smith Vegetarian Collection www marthastewart com 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 www NutritionData com 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 http thechalkboardmag com 50 reasons to drink wheatgrass everyday 2 http hippocratesinst org wheatgrass benefits of wheatgrass 3 http wheatgrass org p 32 4 http juicing for health com basic nutrition healing vegetables health benefits of wheatgrass juice html 5 http www mayoclinic org wheatgrass expert answers faq 20058018 141
it at its freshest There are a number of kits available for the home grower Sproutpeople com 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 http www fitday com fitness articles nutrition healthy eating juicing wheatgrass how to do it correctly html b 142