Heilpflanzen gegen Husten, Nasennebenhöhlenentzündungen und co.

Teesorten bei Husten: Thymiantee (ab 2. Lebensjahr) Kamillenblütentee Fencheltee Anissamentee Erkältungstee (Sidroga) - Fenchelfrüchte: 1 TL Fenchelfrüchte mit 250 ml siedendem Wasser übergiessen, 5 Minuten ziehen lassen, abgiessen. Schlückchenweise zu trinken geben (für Kinder ab Geburt) - Kamillenblüten: 1 TL Kamillenblüten mit 250 ml siedendem Wasser übergiessen, 10 Minuten ziehen lassen, abgiessen. Schlückchenweise zu trinken geben (für Kinder ab Geburt) - Holunderblüten: 1 TL Holunderblüten mit 250 ml siedendem Wasser übergiessen, 10 Minuten ziehen lassen, abgiessen. 3 - 5 Tassen im Laufe des Tages zu trinken geben (für Kinder ab 1 Jahr) - Lindenblüten: 1 TL Lindenblüten mit 250 ml siedendem Wasser übergiessen, 5 Minuten ziehen lassen, abgiessen. 3 - 5 Tassen im Laufe des Tages zu trinken geben (für Kinder ab 1 Jahr)

Thymian: Hustenstiller aus dem Garten

Das in Thymian enthaltene Öl Thymol wirkt stark antimikrobiell gegen Bakterien und Viren, die Husten auslösen. Gleichzeitig lindern die enthaltenen Flavonoide Hustenkrämpfe, während seine Terpene das Abhusten erleichtern.

Einnahme und Dosierung:1 TL Thymainkraut mit 250 ml kochendem Wasser übergießen, 5 Minuten ziehen lassen. Drei Tassen täglich trinken.

Besonderheit:Mehrere klinische Studien konnten nachweisen, dass sich die schleimlösende Wirkung des Thymaians in Kombination mit der Primelwurzel verstärkt. Die Einnahme eines pflanzlichen Kombinationspräparats verringert die Symptome deutlich und verkürzt die Krankheitsdauer.

Zwiebel: Universeller Bakterienkiller

Der Wirkstoff Allicin hat es nachweislich in sich: Es genügt bereits weniger als ein Hunderttausendstel Gramm, um Entzündungen zu lindern und Bakterien abzutöten. In einer einzigen Zwiebel stecken bis zu 100 mg Allicin - die Wunderknolle ist damit eine der wirksamsten Naturheilpflanzen der Welt.

Einnahme und Dosierung:

Eine Zwiebel in kleine Stücke hacken und mit 150 ml Wasser aufkochen. Abkühlen lassen und 2 Esslöffel Honig hinzufügen. Nach 30 Min. durch ein Sieb gießen. Mehrmals täglich 1 Teelöffel des Sirups einnehmen.

Schüsselblume: schützt die Bronchien

Der Frühblüher sorgt dafür, dass festsitzender Schleim gelöst wird und anschließend leicht abgehustet werden kann. Sein Blüten enthalten sogenannte Saponine, die die Bildung des dünnflüssigen Bronchialsekrets anregen. Die befeuchtet die Atemwege von innen und dient der Immun- und Infektabwehr. Eine besondere Wirksamkeit konnte in Kombination mit Holunderblüten, Enzianwurzel, Gartensauerampferkraut und Eisenkraut nachgewiesen werden.

Einnahme und Dosierung

Die Wirkstoffe mancher Pflanzen können nicht mit den üblichen Mitteln der Hausapotheke (Teeaufguss, Wickel, etc.) herausgelöst werden. Ihre Inhaltstoffe werden deshalb u.a. in Kapsel- oder Tablettenform aufbereitet. Bei der Schlüsselblume z.B. in Sinupret extract (4-mal täglich 1 Tablette).

Isländisch Moos: Geheimtipp bei Husten

Bereits im 17. Jahrhundert entdeckten die Isländer die Strauchflechte "Isländisch Moos" als Heilpflanze. Studien zufolge wirken die enthaltenen Zuckerstoffe bei Entzündungen im Mund- und Rachenraum sowie trockenem Husten reizmildernd, indem sie sich wie eine Schutzschicht über die Schleimhäute legen.

Bartflechte: gegen Mandelentzundung

Die an Bäumen in Nordeuropa wachsende Flechte enthält die antibiotisch wirksame Usninsäure und wird daher erfolgreich gegen Streptokokken und Staphylokokken eingesetzt. Diese zwei häufigen Bakterienarten sind etwa für Mandel- und Nasennebenhöhlenentzündungen verantwortlich.

Einnahme und Dosierung:

Dreimal täglich 3-4 ml Bartflechten-Tinktur (Apotheke) mit etwas Wasser einnehmen.

Die 100 gefährlichsten Lebensmittel: Wie sie unseren Körper schleichend vergiften

Sie hacken sich in den Blutkreislauf, greifen Organe an und manipulieren Schaltkreise im Gehirn. Die Rede ist nicht von Drogen, sondern von Obst, Gemüse und Fleisch. Body-Transformer nennen Experten die geheime Fracht im Essen. Aber was genau macht welche Lebensmittel zu tickenden Zeitbomben? In einer wöchentlichen Reihe outet Welt der Wunder die versteckten Gesundheitsrisiken von scheinbar harmlosem Essen.

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Von Welt der Wunder Magazin  22. Oct 2014  Gesundheit

Es ist der größte Prozess in der Geschichte der Lebensmittelindustrie. Auf der Anklagebank: Fett, Zucker und Salz. Der Verdacht: Die drei Stoffe bauen unseren Körper so massiv um, dass sie allein jedes Jahr für weltweit Millionen Tote durch Krebs, Diabetes und Fettleibigkeit verantwortlich sein sollen. Die großen Lebensmittelkonzerne haben längst auf die Anschuldigungen reagiert. Sie versuchen, die drei Angeklagten, so gut es geht, aus der Schusslinie zu nehmen: So werden heute Zigtausende Lebensmittel mit den Stempeln „Light“, „Fettfrei“, „0 Prozent“, „Salzfrei“ oder „Zuckerfrei“ verkauft.

Was aber, wenn Fett, Salz und Zucker nicht die einzigen Stoffe sind, die unseren Körper umbauen und vergiften? Was, wenn die wahren Täter noch gar nicht gefasst sind, sondern sich noch millionenfach in scheinbar harmlosen Lebensmitteln verstecken? Und was, wenn diese sogenannten Body-Transformer noch wesentlich gefährlicher sind, als es die drei Angeklagten jemals waren? Genau diese Fragen stellen sich immer mehr Lebensmittel-Profiler und stoßen bei ihren Ermittlungen auf beunruhigende Indizien

Mikro-Invasoren kapern unseren Körper

Sie tauchen in keiner Kriminalstatistik auf, dennoch sprechen die Zahlen des Robert Koch-Instituts eine klare Sprache: Rund 200.000 Fälle von Lebensmittelvergiftungen registrieren die Food-Ermittler jedes Jahr. Die Dunkelziffer schätzen Experten 20-mal so hoch. Bakterien, Sporen und Pilze – sie alle werden von den Betroffenen unbemerkt über das Essen in den Körper geschleust. Dort legen die Mikro-Invasoren den Kreislauf lahm, manipulieren Schaltkreise im Gehirn oder greifen unsere Organe an.

So wie auch im jüngsten Fall, bei dem zwölf Dänen in den vergangenen drei Monaten nach einmaligem Verzehr von belastetem Fleisch an einer Listerien-Infektion starben. Und doch sind diese akuten Vergiftungen nur die Spitze des Eisbergs. Anders ausgedrückt: Es handelt sich um Attentäter im Essen, die sofort überführt werden können. Die wesentlich größere Gefahr geht von Stoffen in Lebensmitteln aus, die schleichend unseren Körper vergiften und die erst nach jahrelangem Konsum ihr Zerstörungspotenzial offenbaren.

Aspartam, Phosphorsäure, Pestizide oder Acrylamid – jeden Tag nehmen wir mit dem Essen Hunderte Substanzen auf. Sie sind in Pommes, Cola, Fleisch, Obst und Gemüse – auf den Verpackungen getarnt durch kryptische Zahlencodes wie E173 oder E626, sammeln sie sich in unseren Organen an und manipulieren unser Nervensystem. Und das ein Leben lang.

Mehr als 200 chemische Stoffe in einem einzigen Menschen

In einem Langzeitexperiment in den USA wiesen Forscher allein mehr als 200 chemische Stoffe in einem einzigen Menschen nach. Und in Deutschland stellten Wissenschaftler in einer Studie bei sieben von zehn untersuchten Menschen das giftige Unkrautvernichtungsmittel Glyphosat im Urin fest. Nur zwei Beispiele, wie die Body-Transformer unseren Körper infiltrieren. Ein weiteres Problem: Viele künstliche Zusatzstoffe verwischen ihre Spuren im Körper, verbergen sich hinter vielen verschiedenen weiteren Ursachen, die Krankheiten wie Krebs, Parkinson oder Depressionen haben können. Aber warum sind in unseren Lebensmitteln diese Zusatzstoffe, die Mayonnaise cremiger, Erdbeeren bakterienresistenter und Chips würziger machen sollen, dann nicht verboten?

Überholte Richtlinien, risikobereite Food-Konzerne

Die Auflösung liefert die sogenannte Acceptable Daily Intake, ADI – die erlaubte Tagesdosis. Sie beschreibt die Menge eines Lebensmittelzusatzstoffes, die bei lebenslanger täglicher Einnahme als medizinisch unbedenklich erachtet wird. Die Europäische Behörde für Lebensmittelsicherheit (EFSA) beschreibt die Ermittlung dieser Tagesdosis wie folgt: „ADI-Werte stützen sich auf eine wissenschaftliche Überprüfung sämtlicher bis dato verfügbaren toxikologischen Daten zu einer bestimmten chemischen Substanz.“

Kritiker bemängeln jedoch, dass ADI-Werte einzig auf Tierversuchen basieren, die die Industrie in der Regel selbst vorgenommen hat – und auf einem Prinzip aus dem 16. Jahrhundert: Die Dosis macht das Gift. Darüber fällt Erik Millstone, Professor für Wissenschaftspolitik an der University of Sussex ein vernichtendes Urteil: „Die erlaubte Tagesdosis ist kein wissenschaftliches Konzept. Denn dieser Wert beschreibt nicht die Höhe des Risikos, sondern lediglich seine Hinnehmbarkeit.“ Aber warum gehen die Food-Konzerne dann dieses Risiko ein?

Manipulation im Gehirn

Die Antwort auf diese Frage ist so einfach wie erschreckend: Viele Stoffe beeinflussen die Botenmoleküle in unserem Körper, sie verändern unser Hungergefühl, programmieren das Gehirn um. Ein gutes Beispiel dafür sind Stapelchips. Für den Geschmack sorgt hier vor allem der Zusatzstoff Mononatriumglutamat (MNG). In hohen Dosierungen ist MNG ein Nervengift, allerdings schützt die Blut-Hirn-Schranke unser Gehirn vor dem Stoff. Es gibt nur ein Problem: Die Schranke hat eine Lücke. Die Zentrale unseres Hormonsystems wird nicht geschützt. Und dieses System regelt auch unseren Hunger. Die Folge: MNG macht uns dauerhungrig – wir essen mehr.

Frisch auf der Anklagebank: Künstliche Zusatzstoffe

Das sind gute Nachrichten für die Nahrungsmittelproduzenten – jedoch katastrophale für uns. Jedes Jahr sterben Millionen Menschen an Krankheiten, für deren Auftreten es einen Zusammenhang mit der Ernährung gibt, etwa Diabetes, Herz-Kreislauf-Erkrankungen und eine Reihe von Krebsarten. Dafür waren bislang die Hauptverdächtigen Fett und Zucker. Millstone sieht dagegen die Schuld bei den künstlichen Zusatzstoffen: „Industrienahrung ist ein globales Megaexperiment, und es geht offensichtlich schrecklich schief.“ Dabei gilt für alle Zusatzstoffe: „Sie sind für unsere Ernährung vollkommen überflüssig“, erklärt der Molekularbiologe Konrad Beyreuther.

Tatsächlich ist unser Körper auf keines dieser Mittel vorbereitet, denn ihre Existenz ist von der Natur schlicht nicht vorgesehen. Deshalb kann auch niemand genau sagen, wie viele „Zeitbomben“ in jedem von uns ticken. Sicher ist lediglich, dass mit der Zeit die ersten „Explosionen“ verzeichnet werden: Die Zahl der Diagnosen von Nahrungsmittelunverträglichkeiten in der EU ist rasant gestiegen. Auch als Ursache für ADHS (Aufmerksamkeits-Defizit-Hyperaktivitäts-Störung) wird immer wieder die Ernährung genannt. Diese Störung tritt immer häufiger auf – ebenso wie Allergien. Bis die Lebensmittel-Profiler jedoch endgültig die Beweise für das langfristige Zerstörungspotenzial der Zusatzstoffe erbringen können, sitzen nur die drei Hauptverdächtigen Fett, Salz und Zucker auf der Anklagebank

Die gefährlichsten Lebensmittel: Gemüse und Getreide

Was genau macht welche Lebensmittel zu tickenden Zeitbomben? In einer wöchentlichen Reihe outet Welt der Wunder die versteckten Gesundheitsrisiken von scheinbar harmlosem Essen. In dieser Woche: Gemüse und Getreide.

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Von Welt der Wunder Magazin  03. Nov 2014  Gesundheit

Wann ist Bio besser?

Keine künstlichen Pflanzenschutzmittel, kein Stickstoffdünger, so gut wie keine Gentechnik: Das sind die Mindeststandards für Bio-Produkte in Europa. Außerdem müssen alle Produkte zu mindestens 95 Prozent aus Zutaten bestehen, die selbst Bio sind. Nur wer diese EU-Vorschriften einhält, darf seine Produkte mit dem europäischen Bio-Siegel kennzeichnen. Noch strenger sind die drei großen privaten Bio-Siegel: Bioland, Demeter und Naturland. Diese setzen allerdings unterschiedliche Prioritäten: So sind bei Demeter weniger Zusatzstoffe erlaubt, bei Bioland ist beispielsweise die Tierfütterung strenger geregelt. Bei vielen Produkten ist es in der Tat gesünder, Bio zu essen – auch weil es immer wieder staatliche Kontrollen gibt.

Die gefährlichsten Lebensmittel: Obst

Was genau macht welche Lebensmittel zu tickenden Zeitbomben? In einer wöchentlichen Reihe outet Welt der Wunder die versteckten Gesundheitsrisiken von scheinbar harmlosem Essen. In dieser Woche: Obst.

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Von Welt der Wunder Magazin  17. Nov 2014  Gesundheit

Wie gefährlich ist Obst?

„An apple a day keeps the doctor away“ – so weit richtig. Doch wie sieht es bei Orangen, Bananen, Papaya oder Ananas aus? Die vermeintlich gesunden Vitaminbomben können schneller als uns lieb ist zu tickenden Zeitbomben werden, die gefährlichen Auswirkungen auf den Körper haben

Ananas, Grapefruit, Johannnisbeeren (schwarz, rot und weiß), Papaya, Pfirsich, Pflaume, Sternfrucht, Trauben Auswirkungen auf dem Körper Besonderheit Zeitbombe Ananas Was passiert im Körper? Was passiert im Körper? Orange, Zitrone, Limette, Mandarine, Grapefruit, Banane Auswirkung auf den Körper Besonderheit  

Die gefährlichsten Lebensmittel: Industrielle Lebensmittel

Was genau macht welche Lebensmittel zu tickenden Zeitbomben? In einer wöchentlichen Reihe outet Welt der Wunder die versteckten Gesundheitsrisiken von scheinbar harmlosem Essen. In dieser Woche: Industrielle Lebensmittel.

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Von Welt der Wunder Magazin  10. Nov 2014  Gesundheit

Zeitbombe Pommes

Bei hohen Temperaturen bildet sich aus Zucker- und Eiweißbausteinen Acrylamid, insbesondere beim Frittieren von Kartoffel- und Getreideprodukten. In Pommes frites und Chips wurden die höchsten Acrylamidwerte gemessen. Nach 2 Minuten: Unser Immunsystem ist in Alarmbereitschaft. Die Acrylamide, die mit den Pommes in unseren Körper wandern, werden von den roten Blutkörperchen als Fremdstoffe zum Entsorgen in die Leber transportiert. Nach 12 Stunden: Ungefähr die Hälfte der Acrylamide sind über den Urin ausgeschieden worden. Nach 2 Jahren: Wer mehrmals wöchentlich Pommes isst, lagert immer mehr Acrylamide im Körper an – die Wahrscheinlichkeit, an Krebs zu erkranken, erhöht sich massiv.

Die gefährlichsten Lebensmittel: Fisch und Fleisch

Wie sorglos können wir Salami, Hackfleisch und Muscheln essen, ohne versteckte Gifte zu uns zu nehmen? In einer wöchentlichen Reihe outet Welt der Wunder die versteckten Gesundheitsrisiken von scheinbar harmlosem Essen. In dieser Woche: Fisch und Fleisch.

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Von Welt der Wunder Magazin  24. Nov 2014  Gesundheit

Zeitbombe Salami?

In vielen Salamis steckt das Farbmittel Cochenillerot A (E124). Da es in Verdacht steht, Krebs auszulösen, ist es in den USA, in Norwegen und in Finnland verboten. Seit 2010 müssen Lebensmittel in der Europäischen Union mit dem gesonderten Warnhinweis „Kann Aktivität und Aufmerksamkeit von Kindern beeinträchtigen“ gekennzeichnet werden.

Die gefährlichsten Lebensmittel: Getränke

Dass Cola nicht zu den gesündesten Getränken zählt, dürfte bekannt sein. Wie aber sieht es mit Fruchtsäften, Bitter Lemon und isotonischen Sport-Getränken aus? Greifen auch sie unsere Gesundheit an? Im letzten Teil der Lebensmittel-Reihe outet Welt der Wunder die versteckten Gesundheitsrisiken von Getränken.

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Von Welt der Wunder Magazin  01. Dec 2014  Gesundheit

Zeitbombe Multivitaminsaft

Multivitaminsäfte gelten als gesund. Doch wer mehr als ein Glas davon trinkt, kann bereits eine Vitaminvergiftung davontragen. Bei minderwertigen Säften mischen die Hersteller zudem synthetische Vitamine bei, die in ihrer Konzentration noch schädlicher sind.

Dietary Advice

Eat all you like

•Meat: Any type, including beef, pork, game meat, chicken, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass fed meat.

•Fish and Shellfish: All kinds: Fatty fish such as salmon, mackerel or herring are great.

•Eggs: All kinds: Boiled, fried, omelettes, etc. Preferably choose organic eggs. •Natural Fat, High-Fat Sauces: Using butter and cream when you cook can make your food taste better and make you feel more satiated. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut oil and olive oil are also good options. •Vegetables that Grow Above Ground: All kinds of cabbage, such as cauliflower, broccoli, cabbage and Brussels sprouts. Asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc. •Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk and skim milk as they contain a lot of milk sugar. Avoid flavored, sugary and low-fat products. •Nuts: Good to eat instead of candy in front of the television (preferably in moderation). •Berries: Okay in moderation, if you are not a super strict or sensitive. Good with whipped cream. Basic tip for beginners: Maximum 5 grams of carbohydrate (excluding fiber) per 100 grams of food

Avoid if you can

•Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well. •Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. “Wholegrain products” are just less bad. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb). •Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases. •Beer: Liquid bread. Full of rapidly absorbed carbs, unfortunately. •Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.

Once in a while

You decide when the time is right. Your weight loss may slow down a bit. •Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar. •Dark chocolate: Above 70 % cocoa, preferably just a bit.

Drink most days

•Water •Coffee: Try it with full-fat cream •Tea source: www.dietdoctor.com

The 20 Best Foods to Eat for Breakfast

by Amanda MacMillan

The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.

"You want to aim for a breakfast that combines good carbs and fiber with some protein," says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. Luckily, your options are plenty. Here's a look at some of our favorite breakfast foods, along with expert tips for making them even healthier.

Oatmeal You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium. Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts. Greek yogurt This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition). "I love Greek yogurt because it's really quick and easy," Giovinazzo says. "You can always take it with you on your way out the door." Wheat Germ A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. "Vitamin E is often a little low in people's diets, so this is a good way to add in some extra—especially if you don't eat a lot of nuts or seeds, two other big sources," Giovinazzo says. It's easy to incorporate wheat germ into almost any meal, including your go-to breakfasts: Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie. Grapefruit Trying to lose weight? According to one study, eating half a grapefruit before each meal may help you slim down faster, thanks to the fruit's fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants. For a well-rounded breakfast, pair it with protein—such as yogurt or an egg, Giovinazzo suggests. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs. Bananas There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. "Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar." Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension. Eggs These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Why the turnabout? Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought. "If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet," says Giovinazzo. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day. Almond butter Don't eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it's filled with monounsaturated fat (one of the good fats). Plus, as Giovinazzo points out, "it's really delicious spread on whole grain bread or paired with a banana or an apple." Nutritionally, almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, though—a definite point in its favor, even for people who aren't allergic to peanuts. Watermelon As its name suggests, watermelon is an excellent way to hydrate in the morning. What's less well known is this juicy fruit is among the best sources of lycopene—a nutrient found in red fruits and vegetables that's important for vision, heart health, and cancer prevention. Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it's a bit more complicated than that, but that's no reason to not eat watermelon!) Flaxseed Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that's been shown to protect against breast cancer. A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder. Blueberries Fresh or frozen, these tiny superfruits pack a big antioxidant punch. Or better yet, a flurry of punches: Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanins.) Blueberries are also lower in calories than a lot of other fruits (they contain just 80 per cup), so you can pile them onto your cereal without worrying about your waistline. Strawberries "Berries are superfoods because they're so high in antioxidants without being high in calories," Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber. Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.) Coffee That espresso doesn't just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits. (A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet, believe it or not.) Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk. Tea Not a coffee person? Tea has a pretty impressive résumé of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it's also a rich source of the immunity-boosting antioxidants known as catechins. All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body's metabolism and help you lose more weight around the middle. Cantaloupe Any fruit is a good addition to your breakfast, Giovinazzo says, and cantaloupe is no exception. A six-ounce serving (roughly a quarter-melon) contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A, an important nutrient for smooth, younger-looking skin. And, like most melons, cantaloupe has a high water concentration, which means it will help you stay hydrated and keep you feeling full until lunchtime. Kiwi This fuzzy little fruit has about 65 milligrams of vitamin C per serving—nearly as much as an orange. It's also rich in potassium and copper and contains more fiber per ounce than a banana, which makes it a good aid to digestion. (In one study, eating two kiwis a day for one month lessened constipation in people with irritable bowel syndrome.) Kiwis are slightly tart. They're delicious by themselves, but if you prefer a sweeter flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad. Orange juice Fresh squeezed OJ is a classic (and tasty) morning beverage, but that doesn't mean it can't be improved on. For even more nutritional benefit, you'll want to opt for a store-bought variety that's fortified with vitamin D. Along with fatty fish and fortified milk, fortified OJ is one of the few dietary sources of the sunshine vitamin, higher levels of which have been linked to a lower risk of osteoporosis, depression, and certain cancers. Whichever OJ you prefer, stick with one small glass a day, Giovinazzo advises. Fruit juice is high in calories and sugar, she says, and shouldn't replace whole fruit in your diet. Cranberry juice Cranberry juice, which helps limit bacterial growth, is best known for warding off urinary tract infections (UTIs), but its healing powers may not stop there. The tart juice appears to promote cardiovascular health, and preliminary research in petri dishes suggests that compounds in cranberries can even increase the effectiveness of certain ovarian cancer drugs. As with OJ, though, you're better off sticking with small servings. Cranberry juice—not to be confused with cranberry juice cocktail—isn't as sugary as other fruit juices, but its high acidity can sometimes contribute to bladder problems besides UTIs. Cereal "Cereal can be tricky, because there are so many different kinds out there," Giovinazzo says. "Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet." You'll find this winning combo in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients. Top off your bowl with skim milk and fruit for the complete package: whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming. Raspberries These summer favorites are the main berry source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties. They're also high in fiber (8 grams per cup), vitamin C, and vitamin K, which helps build strong bones. Although you can buy fresh raspberries year-round, during the off-season you'll find them cheaper (and with equal nutritional value) in the frozen foods aisle. They're perfect as an addition to cereal or yogurt, or mixed into a smoothie for a quick, drink-on-the-go breakfast. Whole-wheat bread Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grains—whether they're found in bread, toast, or English muffins—contain more fiber and nutrients than their white, refined counterparts. What you put on it matters, as well. "Slathering your toast with butter or jelly just adds empty fat and calories," says Giovinazzo. "Instead, get some protein by adding an egg or some almond butter."

Sweet Potatoes: A Tasty Treat for Your Health

By Dr. Mercola Whenever I find information that will help promote optimal health, I am always eager to share it with all of my readers. This is especially true when it comes to diet, as proper nutrition is one of the pillars of good health and wellness. Now, I am excited to share with you the potential health benefits of sweet potatoes. Sweet Potatoes: More Than Just Food for the Holidays sweet potato When consumed in moderation, sweet potatoes can provide a rich concentration of nutrients. This makes them an ideal addition to your meals throughout the year. A substantial amount of research has proven that these naturally-sweet root vegetables possess antioxidant, anti-inflammatory, and disease-fighting components.1, 2, 3 There are numerous ways to enjoy a sweet potato. It can be used as an ingredient to desserts or casseroles, or can be consumed by itself as a snack. It is also used as an alternative to regular white potatoes. At the end of this article, I will be sharing simple homemade sweet potato fry recipes. Before that, let me help you discover the unique attributes of this amazing food. The Sweet Potato's Humble Beginnings The cultivation of sweet potatoes dates back to 750 BC, making it one of the oldest foods known to man.4 After Christopher Columbus' introduction of yams to Europe, the Spanish and Portuguese explorers brought sweet potatoes to different parts of the world, including Asia and Africa.5 In the 16th century, the United States – particularly in the southeastern part – consumed sweet potatoes as a staple food.6 About 400 varieties of sweet potatoes have been discovered, with some rarer than others.7 They are set apart using the appearance of their skin and color, including cream, tan, yellow, orange, pink, and purple.8 While they are in season during the months of November and December, they are available all-year round in local markets. The Sweet Potato vs. Yams and Regular Potatoes Sweet potatoes are often mistaken as "yams," which are the starchy root vegetables from the Dioscoreae family. Sweet potatoes belong to the Convolvulaceae or morning glory plant family. They possess two seed leaves, while yams only have one embryonic seed leaf and are moister.9 Yams are native to Africa, Asia, and tropical regions. They, too, have numerous varieties – the more familiar ones appear with dark, rough skin and white, purple, or red flesh.10 Generally, most sweet potatoes have the same size and shape. Yams, in contrast, may be as big as regular potatoes or may grow up to five feet long.11 Sweet potatoes also vary from regular potatoes, despite similarities in calorie, carbohydrate, and fiber content. The former is often considered healthier than the latter. The calories and salt content of regular potatoes increase when they are fried. Regularly eating them fried may put you at risk or high blood pressure, cardiovascular disease, and stroke.12 This does not happen with sweet potatoes. Another reason why sweet potatoes are considered superior to regular potatoes is their varying colors, which indicate the presence of potent antioxidants.13 What Is the Significance of the Vibrant Colors of Sweet Potatoes? orange sweet potato Orange-colored sweet potatoes owe their appearance to the carotenoid beta-carotene. Carotenoids are natural pigments responsible for the colorful appearances of some fruits and vegetables. As an antioxidant, beta-carotene can help ward off free radicals that damage cells through oxidation, which can speed up aging and make you vulnerable against chronic diseases. This antioxidant can help support your immune system, as well as lower your risk of heart disease and cancer.14 Beta-carotene can be converted into retinol or vitamin A by your body,15 and vitamin A contributes to optimal eye health and vision. While taking vitamin A in large doses can be toxic, receiving it from beta-carotene is considered safe due to your body's ability to regulate its vitamin A production.16 Sweet potatoes can also contribute to skin health. Vitamin A, which is a natural anti-inflammatory, can help get rid of acne-causing bacteria.17 Purple sweet potatoes, on the other hand, contain anthocyanins, another type of natural pigments. Anthocyanins are associated with reduced cancer risk. Studies show they help suppress stomach, colon, lung, and breast cancer cell proliferation.18 They also prevent blood clots by stopping platelets from clumping together – a function that may help fight heart disease.19 Other Beneficial Compounds Found in Sweet Potatoes While orange sweet potatoes have anti-carcinogenic properties, it was found that purple sweet potatoes have better cancer-fighting abilities because they have cyanidins and peonidins, which have a positive effect against cancer cell growth. These cancer-fighting compounds, which are more prevalent in the flesh than in the skin,20 are found to help reduce the potential dangers of heavy metals, such as mercury, cadmium, and arsenic. This is beneficial to individuals diagnosed with digestive problems like irritable bowel syndrome and ulcerative colitis, as well as to those who wish to reduce their exposure to metal toxins.21 Sweet potatoes also contain two important antioxidant enzymes: copper/zinc superoxide dismutase and catalase. According to one study, purple sweet potatoes have more than three times the antioxidant activity than that of one blueberry.22 In addition to sweet potatoes' antioxidant content, these vegetables are also great sources of vitamins C and B5, copper, dietary fiber, niacin, potassium, and iron.23 Sweet Potatoes Can Address Inflammation, Too One study published in the Journal of Medicinal Food report that sweet potatoes have anti-inflammatory potential because of their concentration of nutrients. Sweet potato extract is said to help reduce inflammation in brain and nerve tissue throughout your body.24 The phytonutrients within sweet potatoes also influence fibrinogen, an important glycoprotein required for blood clotting. Together with thrombin and fibrin, balanced amounts of fibrinogen are important for wound healing and blood loss prevention. Are Sweet Potatoes Safe for Diabetics and Pre-Diabetics? According to research conducted in the College of Agriculture and Life Sciences, sweet potatoes are a low-glycemic index (GI) food, which release glucose very slowly into the bloodstream.25 Low-glycemic foods also benefit the pancreas by not overworking it and make you feel satiated longer.26 Other research shows that sweet potatoes can help regulate blood sugar because of their ability to raise blood levels of adiponectin, a protein hormone created by your fat cells, to help regulate how your body metabolizes insulin.27 Even if these findings exist, sweet potatoes should still be consumed in moderation. Keep in mind that the sweet potato is a naturally sweet food and its varieties differ with their sugar content. An example is the American sweet potato, which is grown because of its sweetness. It contains 6.5 grams of sugar per 100 grams.28 If you're a diabetic or are suffering from problems related to insulin resistance, consult your doctor to know whether it's safe for you to consume sweet potatoes. Cooking Sweet Potatoes: How to Increase the Bioavailability of Their Nutrients The method of cooking or preparation is as important as the food you eat, as this can greatly impact the quality of your meals. Sweet potatoes are no exception. cooked sweet potato Steaming or baking them will improve the bioavailability of beta-carotene, making the antioxidant more accessible to your body.29 Although many boil sweet potatoes, I do not recommend it, for it can destroy the beneficial compounds.30 Peeling can make the sweet potato's flesh susceptible to oxidation, which can induce dark spots. It is recommended that sweet potatoes be steamed, baked, or placed in water immediately after peeling.31 Since beta-carotene is fat-soluble, I advise consuming sweet potatoes with fat – about three to five grams of fat is sufficient. Fat-soluble nutrients require fat to be absorbed effectively in your body. I recommend using raw butter from grass-fed cows when enjoying sweet potatoes. Pureed sweet potatoes, along with mashed avocadoes and cooked peas or carrots, are ideal choices for infants starting with solid food. Also, consider cooking sweet potatoes or squash and putting it into an ice cube tray to have ready-made servings available for your baby throughout the week. 32 Sweet Potato Recipes to Try at Home If you're fond of eating sweet potatoes during Thanksgiving, you will surely love having them as a snack at any time of the year. Here's a taste and easy recipe for homemade sweet potato from Instructables.com. Perfect Oven Sweet Potato Fries sweet potato fries Ingredients: •One sweet potato •Sea salt, coarse •Black pepper, ground •Olive oil (Coconut oil can serve as a better option) Procedure: •Preheat the oven to 450 degrees Fahrenheit. You may or may not peel the potato. •Cut the potato into large chunks about ½ to ¾ inches thick. •Place the sweet potato fries into the baking sheet and sprinkle a pinch of sea salt and apply the ground black pepper. Next, drizzle the fries with about 1/8 cup of oil. You may add more if you wish. •Place in the oven for 15 minutes. Afterward, take them out and flip and return to oven for 10 minutes. May take 1 hour and a half to make and can serve 2 to 3 people. Here's another one that can give you a great sweet potato experience! Grilled Coconut Sweet Potato Kabobs Ingredients: •2 or 3 sweet potatoes, peeled and cut into 1 to 2 inch pieces. •Flaked coconut, unsweetened •1 one-pint container of plain Greek yogurt •1 tbsp. of coconut oil Procedure: •First, pre-heat your grill to medium-high. Stream the sweet potato chunks in a small amount of water, stovetop, for 10 minutes. •Next, allow the chunks to cool. Place them on wooden or metal skewers. Baste them with Greek yogurt and drizzle with coconut oil. Grill them until they become lightly browned and crispy on the surface. It will take about four minutes on each side. •Then, roll the entire skewer gently on a plate liberally sprinkled with the coconut flakes. You may season with salt if you wish. In Summary… Consuming sweet potatoes is an excellent way to obtain potent antioxidants like beta-carotene and anthocyanins. While given this nutritional profile, they should still be consumed in moderation due to their sugar content. Learning about different varieties will help you determine which type is safest among the rest.

Pine Nut Benefits: 5 Ways This Nutritious Seed Can Rejuvenate Your Body

January 19, 2015 By Dr. Mercola Pine nuts have been enjoyed since ancient times. Roman soldiers ate them and they’ve been mentioned by Greek authors as early as 300 BC.1 Nutritionally speaking, pine nuts contain many of the same healthy nutrients as other nuts, including healthy monounsaturated fats and antioxidants… but pine nuts are not actually nuts at all. Pine nuts are the seeds of pine trees. You’ll find them between the scales of pine cones, but while all pine trees yield pine nuts, only about 20 species have pine nuts large enough to be worth eating. Once harvested from the cone, pine nuts must be shelled, and they should be consumed shortly after. Unshelled pine nuts are prone to rancidity due to their high oil content (so be sure to store them in your fridge).2 Pine nuts are considered a delicacy in many parts of the world, and in the US they’ve grown into a $100 million market (although about 80 percent of US pine nuts are imported).3 They’re commonly eaten raw or roasted, and their sweet nutty flavor and crunchy texture lends itself well to snacking, vegetable dishes and, of course, sauces like pesto. 5 Health Benefits of Pine Nuts There are many additional reasons to eat pine nuts aside from the flavor, as they’re surprisingly good for your health. 1. Suppress Your Appetite If you’re trying to lose weight, eating pine nuts may help. Research showed that fatty acids derived from pine nuts lead to the release of high amounts of cholecystokinin (CCK), an appetite-suppressing hormone.4 Women who consumed three grams of the fatty acid pinolenic acid prior to breakfast slowed the absorption of food in their gut and decreased their food intake by 37 percent. According to researchers:5 “Korean pine nut PUFAs [polyunsaturated fatty acids] suppress appetite and affect food intake.” 2. Boost Energy Pine nuts contain nutrients that help boost energy, including monounsaturated fat, protein and iron. Pine nuts are also a good source of magnesium, low levels of which can lead to fatigue. One-half cup of pine nuts provides nearly half of the daily recommended amount of magnesium, which is a benefit in itself since so many Americans are deficient. 3. Reduce Heart Disease Risk Pine nuts contain a synergistic blend of compounds known to support heart health. This includes monounsaturated fat, magnesium, vitamin E, vitamin K and manganese. Research suggests that the pinolenic acid in pine nuts supports healthy cholesterol levels and may have LDL-lowering properties by enhancing the liver’s LDL uptake.6 4. Anti-Aging Antioxidants Pine nuts contain a wealth of antioxidants, including vitamins A, B, C, D, and E, and lutein. Antioxidants are crucial to your health as they are believed to help control how fast you age by combating free radicals, which are at the heart of age related deterioration. Antioxidants are nature's way of defending your cells against attack by reactive oxygen species (ROS). Your body naturally circulates a variety of nutrients for their antioxidant properties and manufactures antioxidant enzymes in order to control destructive free-radical chain reactions. 5. Vision Health Pine nuts contain lutein, a carotenoid that may help you ward off eye diseases like age-related macular degeneration (AMD). Your macula is a small area just two millimeters wide, located in the back of your eye, in the middle portion of your retina. For reasons scientists have yet to pinpoint, parts of your retina and macula may become diseased. As AMD progresses, tiny, fragile blood vessels that leak blood and fluid begin to develop in your retina, causing further damage. However, there is pigment in your macula that seems to act as a blue-light filter to protect your macular region against oxidation by light. In addition, this macular pigment can scavenge free radicals. Lutein is one of the predominant pigments in this area, and numerous studies have found that consuming foods rich in these nutrients can significantly reduce your risk of AMD (and non-Hodgkin lymphoma). Pine Nut Mouth Is Real… If you’re a fan of pine nuts, you may have experienced “pine nut mouth” (or pine nut syndrome). It’s an intense bitter, metallic aftertaste that can persist in your mouth for a day up to two weeks. So far, tests have failed to turn up any contaminants, bacteria, or chemicals in the nuts that could be responsible for the aftertaste, or the fact that not everyone who eats them gets it.7 According to one review, which summed up the many questions left to be answered regarding pine mouth syndrome (PMS):8 “A clinically compatible case of PMS must include taste disturbance, usually characterized as bitter or metallic, following the ingestion of affected pine nuts by 1 to 3 days. Affected nuts would appear to include all, or some portion, of nuts harvested from species Pinus armandii (Chinese white pine), but could include nuts from other species. The specific toxin that is apparently present in affected nuts has not yet been isolated, and the mechanism of toxicity and factors determining PMS susceptibility need to be further detailed. There are no proven therapies for PMS.” One thing that is known about pine nut mouth is how to stop it… stop eating pine nuts and simply wait for the symptoms to disappear. If you experience a bothersome metallic aftertaste when eating pine nuts, you might want to consume other varieties of nuts and seeds instead. Green Avocado Salad with Pine Nuts If you’re looking for a simple way to incorporate pine nuts into your meals, try this crisp green salad recipe, which is from Healthy Recipes for Your Nutritional Type. Ingredients: •1 head red- or green-leaf lettuce, or Romaine •1 whole avocado, chopped into chunks •1 cup of sunflower seed sprouts •1 medium tomato, chopped small •1 medium cucumber •¼ cup toasted pine nuts Dressing: •¼ cup olive oil •1/8 cup balsamic vinegar •1 clove garlic, crushed •1 teaspoon Dijon mustard Method: •Prepare the lettuce leaves and place in a large bowl. •Cut up the remaining vegetables and add them to the salad. •Toast the pine nuts in a dry skillet on medium heat for 4-5 minutes or until lightly browned. •Whisk together the olive oil and vinegar, add the crushed garlic, pour over the salad, and serve immediately. Makes 4 servings.

How Avocado Can Help Improve Your Cholestrol, Heart, and Brain Health

January 19, 2015 By Dr. Mercola Avocados are an excellent source of heart-healthy monounsaturated fat that is easily burned for energy, while being low in fructose. Not surprisingly, improved weight management1,2 is one of the health benefits of avocado consumption, and its high-fat, low-sugar content is likely a key factor contributing to this effect. Research3 has also found that avocados are helpful for regulating your blood sugar levels. This is an important benefit for most people, considering that one in four American are either diabetic or pre-diabetic. According to the California Avocado Commission, a medium Hass avocado contains about 22.5 grams of fat, two-thirds of which is monounsaturated. They also provide close to 20 essential health-boosting nutrients, including: •Fiber •Vitamin E •B-vitamins •Folic acid •Potassium (more than twice the amount found in a banana), which can help balance your vitally important potassium to sodium ratio Due to its beneficial raw fat content, avocado enables your body to more efficiently absorb fat-soluble nutrients (such as alpha- and beta-carotene and lutein) in other foods eaten in conjunction. One 2005 study4 found that adding avocado to salad allowed the volunteers to absorb three to five times more carotenoids antioxidant molecules, which help protect your body against free radical damage. An Avocado a Day May Help Lower Bad Cholesterol Previous research has suggested that avocados might help improve lipid profiles, both in healthy individuals and in those with mild hypercholesterolemia (elevated cholesterol levels). In one such study,5 healthy individuals saw a 16 percent decrease of serum total cholesterol level following a one-week long diet high in monounsaturated fat from avocados. In those with elevated cholesterol levels, the avocado diet resulted in a 17 percent decrease of serum total cholesterol, and a 22 percent decrease of both LDL-cholesterol and triglycerides, along with an 11 percent increase of the so-called “good” HDL cholesterol. More recently, researchers at Pennsylvania State University tested three different cholesterol-reducing diets, to assess and compare their effectiveness.6,7,8 Forty-five overweight participants were enrolled in the study, and were assigned to follow one of the tree diets: 1.Low-fat diet, where saturated fats were substituted for more carbohydrates, including plenty of fruit and whole grains 2.Moderate-fat diet (without avocado), where saturated fats were substituted with monounsaturated fats in the form of canola and sunflower oil. About 34 percent of daily calories came from fat, but aside from that, it was very similar to the low-fat diet, which included poultry and low amounts of red meat 3.Moderate-fat diet with avocado. Aside from including one whole Hass avocado per day, this diet was identical to the other moderate-fat diet, and the overall fat ratio was the same The results, reported by the NPR,9 “surprised” the researchers: “At the end of the study, the researchers found that the avocado diet led to significant reductions in LDL cholesterol, compared with the other two diets. To put the difference in perspective, the avocado diet decreased LDL cholesterol about 14 milligrams per deciliter of blood. Compare that with a decrease of about 7 mg/dL for the low-fat diet, and about a 8 mg/dl drop from the moderate-fat diet. "I was surprised to see the added benefit [of the avocado]," Penny Kris-Etherton, a nutrition scientist at Penn State and the lead author of the study, tells us." It's something in the avocado" other than just the fat composition, she says.” All Fats Are Not Created Equal It’s worth noting that canola and other vegetable oils (used in the moderate-fat diets in the featured study) are typically hydrogenated, which means they contain trans fats, and trans fats wreak havoc on your heart and cardiovascular health. So I for one am not surprised at the results of this study. Previous research10 has actually shown that replacing saturated fats with carbohydrates and omega-6 polyunsaturated fats (found in soybean, corn, and safflower oil) leads to increased small, high-density LDL particles, increased oxidized LDL, and reduced HDL. Research has confirmed that large LDL particles do not contribute to heart disease. The small, dense LDL particles, however, do contribute to the build-up of plaque in your arteries, and trans fat increases small, dense LDL. (Saturated fat, on the other hand, increases large, fluffy—and benign—LDL.) Research has also shown that small, dense LDL particles are increased by eating refined sugar and carbohydrates, such as bread, pasta, and most processed foods. Together, trans fats and refined carbs do far more harm than saturated fat ever possibly could. One tool designed to help you eliminate trans fats are the Naturally Savvy Get Healthy Challenges that I helped create. A Note on the DASH Diet... On a brief side note: In the CBS video above, they also make mention of the DASH diet, which has been found to lower blood pressure by as much as five points, rivaling the effects of blood pressure lowering medications. The DASH diet is quite similar to the Mediterranean diet, promoting the consumption of vegetables, fruits, lean protein, whole grains, and low-fat dairy, and recommends avoiding sugars, red meat, and salt. Many believe that the low-sodium is responsible for its success. However, there’s compelling evidence suggesting that the real reasons it works so well for both hypertension and weight loss is because it increases potassium and restricts your intake of fructose—as does the Mediterranean diet. Fructose is actually a far more important factor than salt when it comes to hypertension. The connecting link between fructose consumption and hypertension lies in the uric acid produced. Uric acid is a byproduct of fructose metabolism, and increased uric acid levels drive up your blood pressure. Now, when you reduce sugar in your diet (from sources such as added sugars, processed fructose, grains of all kinds, and processed foods), you need to increase the amount of healthy fat. And avocado is an excellent choice to bolster your fat consumption and overall nutrition. I have been consuming an avocado daily for the last several years. On most days, I will add a whole avocado to my salad, which I eat for lunch. This increases my healthy fat and calorie intake without seriously increasing my protein or carbohydrate intake. You can also add about ¼ to 1/3 of an avocado as a healthy banana substitute when making smoothies or your protein shake. Avocado Benefits Your Heart and Brain Besides its beneficial influence on your cholesterol, avocados have also been found to provide other heart-healthy benefits. For example, one interesting 2012 study11 found that eating one-half of a fresh medium Hass avocado with a hamburger significantly inhibited the production of the inflammatory compound Interleukin-6 (IL-6), compared to eating a burger without fresh avocado. Also, just like avocado does not raise your blood sugar levels, fresh avocado did not increase triglyceride levels beyond what was observed when eating the burger alone, despite the avocado supplying extra fat and calories. According to lead author David Heber, MD, PhD, the findings offer “promising clues” about avocado’s ability to benefit vascular function and heart health. Healthy fats are also vital for optimal brain function, and for the prevention of degenerative brain disorders like Alzheimer’s. As noted in a recent issue of Scientific American:12 “The brain thrives on a fat-rich, low carbohydrate diet, which unfortunately is relatively uncommon in human populations today,” reports David Perlmutter, author of Grain Brain. “Mayo Clinic researchers showed that individuals favoring carbohydrates in their diets had a remarkable 89 percent increased risk for developing dementia as contrasted to those whose diets contained the most fat. Having the highest levels of fat consumption was actually found to be associated with an incredible 44 percent reduction in risk for developing dementia.” ...‘Good’ fats include monounsaturated fats, found abundantly in olive oil, peanut oil, hazelnuts, avocados and pumpkin seeds, and polyunsaturated fats (omega 3 and omega 6), which are found in flaxseed oil, chia seeds, marine algae oil and walnuts.” To Maximize Benefits, Peel Your Avocado the Right Way Interestingly, the manner in which you de-skin your avocado can affect how much of its valuable phytonutrients you get out of it. UCLA research has shown that the greatest concentration of beneficial carotenoids, for example, is located in the dark green fruit closest to the inside of the peel. In 2010, the California Avocado Commission issued guidelines for getting the most out of your avocado by peeling it the right way.13 To preserve the area with the greatest concentration of antioxidants, you’re best off peeling the avocado with your hands, as you would a banana: 1.First, cut the avocado length-wise, around the seed 2.Holding each half, twist them in the opposite directions to separate them from the seed 3.Remove the seed 4.Cut each half, lengthwise 5.Next, using your thumb and index finger, simply peel the skin off each piece How to Get More Avocado into Your Diet While avocado is commonly eaten raw, on salad or alone, there are many other ways to include avocado in your diet. Its creamy, mild flavor tends to go well with many foods, making it a refreshing and nutritious addition to various recipes. For example, you can use avocado: •As a fat replacement in baking. Simply replace the fat called for (such as oil, butter, or shortening) with an equal amount of avocado •As a first food for babies, in lieu of processed baby food •In soups. For examples, see Lucy Lock’s Chilled Mediterranean Soup, or her Raw Creamy Carrot Soup •As a banana substitute in smoothies or your protein shake The California Avocado Commission’s website14 contains hundreds of unique recipes that include avocado. All in all, avocado may be one of the most beneficial superfoods out there, and may be particularly valuable if you’re struggling with insulin and leptin resistance, diabetes, or any other risk factors for heart disease. Last but not least, avocados are also one of the safest fruits you can buy conventionally-grown, as their thick skin protects the inner fruit from pesticides. On top of that, avocados have been rated as one of the safest commercial crops in terms of pesticide application,15 so there’s no real need to spend extra money on organic avocados. I’ve had my own team test avocados from a variety of growers in different countries, sold in several major grocery stores, and they all tested free and clear of harmful chemicals. For more fun and interesting avocado facts, check out the following infographic.

11 Foods that boost Glutathione

When you choose to eat these scrumptious 11 foods that boost glutathione, you help detox your body and heal. Rheumatoid arthritis patients have lower levels of glutathione than the general public. Foods that boost glutathione levels can help RA patients purge toxic substances from their body. Glutathione plays a major role in inactivating toxic substances. How? Your body “handcuffs” toxins to a glutathione chaperone through a process called conjugation. Several glutathione containing enzymes are involved. Your body then excretes the toxin handcuffed to glutathione out of the body—usually via the kidneys and urine. So you need a constant supply of glutathione. Asparagus, avocados, raw goat milk and walnuts are rich sources of glutathione. Eating these raw foods that boost glutathione may help. However, taking glutathione supplements orally did not boost glutathione levels in the blood. Supplying the building blocks of Glutathione Glutathione contains the following 3 amino acids linked together: Glutamate—cysteine--glycine. Cysteine is the scarcest of these 3 amino acids. So, by eating foods that are rich in cysteine, a sulphur-containing amino acid, you help boost your levels of glutathione. Foods containing high levels of sulfur-containing amino acids include raw eggs, garlic, onions and fresh unprocessed meats. Some foods, like raw goat whey are fairly high sources of glutathione and appear to be readily absorbed. (Just be careful of your source of raw goat milk.) Unfortunately, glutathione supplements taken orally are very poorly absorbed and have not raised glutathione levels in the blood. So save your money. In contrast, the glutathione precursor, N-acetyl-cystine provides sufficient sulphur containing amino acid (a duo or dimer of cysteine) to boost glutathione levels. NAC is readily absorbed and has helped AIDS patients boost their glutathione levels (DeRosa et al., 2000). I also take it because it helps me. Foods that boost glutathione levels. Several foods boost glutathione levels. For example, broccoli, brussels sprouts, cabbage and cauliflower all contain cyanohydroxybutene which increases glutathione levels. Avocados, peaches, and watermelon are also reported to raise glutathione levels. A study of Air Force pilots in England after WWII revealed that bilberry jam improves night vision. Further studies indicate that bilberry extracts boost glutathione production and support higher glutathione levels in the eyes. Glutathione is an essential nutrient for optimal vision. Thus, bilberry preserves or jam is another food that boosts glutathione levels. Several spices including cinnamon, cardamom and curcumin found in turmeric raise glutathione levels. Alpha Lipoic Acid (ALA) promotes the synthesis of glutathione in the body. Food sources of ALA include spinach, broccoli, tomatoes, peas, Brussels sprouts, and rice bran. Although Real Hellman's mayonnaise also lists 650 mg of ALA; this ALA refers to the essential omega-3 fatty acid, alpha linolenic acid. Alpha linolenic acid is essential for healthy bones but does not affect glutathione levels. Selenium forms part of critical enzymes in detox pathways Selenium is required for several glutathione-based enzymes during detoxification. That is, these enzymes link or “handcuff” the toxin with glutathione. If you’re low in selenium, then your body can't produce optimal levels of detoxifying glutathione-based enzymes. One of the richest sources of selenium is brazil nuts (from brazil). You can easily snack on 2-4 nuts daily to get your 150-200 mcg of selenium. Brazil nuts can be purchased from many health food stores. Other sources of selenium are foods grown on selenium-rich soil, including other nuts, grains, meats, as well as most seafood. Boosting glutathione levels provided me a much needed break from pain. My physician, Dr. Buttram, recommended an iv infusion of glutathione and vitamin C. The pain decreased dramatically. I now include all of these foods that boost glutathione levels in my diet. I continue to feel better. Eating these 11 foods that boost glutathione will likely help you purge your body of toxins and feel better each day.

Food Sources of Glutathione

Last Updated: Dec 18, 2013 | By Erica Wickham, M.S., R.D., C.D.N. Food Sources of Glutathione Many foods, herbs and spices can boost the body's glutathione levels. Photo Credit Kim Steele/Photodisc/Getty Images Overview Glutathione is a compound containing three amino acids, glutamate, cysteine and glycine. It functions in the body as an antioxidant. It is a vital component in the destruction of free radicals and the detoxification of harmful substances within the body. As people age or experience disease, glutathione levels in the blood decrease, causing a reduction in this life-sustaining antioxidant. Dietary sources of glutathione are therefore necessary to replenish stores and avoid losses. Milk Thistle and Cumin Milk thistle is an excellent source of the antioxidant compound silymarin. Silyarmin helps to prevent the depletion of glutathione in the liver. Glutathione is necessary for the liver to detoxify harmful substances. If the liver is damaged, glutathione concentrations are substantially reduced. In turn, the liver becomes more susceptible to further damage, making glutathione a vital element in the health of the liver. Cumin also has the ability to increase glutathione tissue levels. Cumin acts as a binding agent, elevating glutamate-cysteine complexes during gene expression. Fruits and Vegetables Food Sources of Glutathione Fruits and veggies contain the most glutathione per serving. Photo Credit john janssen/iStock/Getty Images Fruits and vegetables are also good dietary sources of glutathione. In order to receive the most glutathione from fruits and vegetables, it is important to consume them fresh, not cooked or processed. Cooking and processing will decrease the bioavailability of glutathione in these foods. In addition, glutathione levels vary widely among fruits and vegetables due to environmental factors and the plant’s phase of development. Fruits and vegetables containing the most glutathione per serving include: asparagus, potatoes, peppers, carrots, onion, broccoli, avocados, squash, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches bananas and melon. Animal Products Food Sources of Glutathione Dairy products and eggs are high in glutathione. Photo Credit Tatjana Baibakova/iStock/Getty Images Dietary glutathione is found in high amounts in fresh, uncooked meats and in moderate amounts in dairy products and eggs. These foods are high in whey protein containing alpha-lactalbumin which is rich in sulfur-containing amino acids. These products optimize the use of glutathione within the body. Cooking and prolonged storage reduces glutathione content of these foods. However, the glutathione content of these foods is high enough that consuming these products after cooking and processing provides the body with sufficient sources of glutathione. Foods with Selenium or Alpha-Lipoid Acid Food Sources of Glutathione Eating certain foods, like brussel sprouts will increase the amount of ALA in your system. Selenium is an important co-factor for the enzyme form of glutathione. Selenium is necessary for formation of glutathione containing enzymes. For that reason, consuming foods rich in selenium will promote the production of glutathione. These foods include cereals, oats, Brazil nuts, walnuts, legumes, tuna, beef, poultry, cheese, eggs. Alpha lipoic acid, or ALA, promotes the synthesis of glutathione within the body, thereby increasing glutathione levels. Foods rich in alpha lipoic acid include: spinach, tomatoes, peas, Brussels sprouts, rice bran and mayonnaise. Many of these foods are naturally high in glutathione. Eating these foods increases the bioavailability of this important antioxidant. _____________________________________ GLUTATHIONE (pronounced “gloota-thigh-own”) is the most important molecule you need to stay healthy and prevent aging, cancer, heart disease, dementia and more, and necessary to treat everything from autism to Alzheimer’s disease. I called it the mother of all antioxidants. The good news is that your body produces its own glutathione. The bad news is that toxins from poor diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation all deplete your glutathione. This leaves you susceptible to unrestrained cell disintegration from oxidative stress, free radicals, infections and cancer. And your liver gets overloaded and damaged, making it unable to do its job of detoxification. How does it work? The secret of glutathione is the sulfur (SH) chemical groups it contains. Sulfur is a sticky, smelly molecule. It acts like fly paper and all the bad things in the body stick onto it, including free radicals and toxins like mercury and other heavy metals. Normally glutathione is recycled in the body — except when the toxic load becomes too great. And that explains why we are in such trouble. But as I said, there is also good news. You can do many things to increase this natural and critical molecule in your body and here are four ways to start today: 4 Tips to Boost your Glutathione Levels 1.Consume sulfur-rich foods. The main ones in the diet are garlic, onions and the cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower, watercress, etc). 2.Try bioactive whey protein. This is great source of cysteine and the amino acid building blocks for glutathione synthesis. As you know, I am not a big fan of dairy. But this is an exception — with a few warnings. The whey protein MUST be bioactive and made from non-denatured proteins (“denaturing” refers to the breakdown of the normal protein structure). Choose non-pasteurized and non-industrially produced milk that contains no pesticides, hormones, or antibiotics. Immunocal is a prescription bioactive non-denatured whey protein that is even listed in the Physician’s Desk Reference. 3.Exercise boosts your glutathione levels and thereby helps boost your immune system, improve detoxification and enhance your body’s own antioxidant defenses. Start slow and build up to 30 minutes a day of vigorous aerobic exercise like walking or jogging, or play various sports. Strength training for 20 minutes 3 times a week is also helpful. 4.Take Glutathione Supporting Supplements. One would think it would be easy just to take glutathione as a pill, but the body digests protein — so you wouldn’t get the benefits if you did it this way. However, the production and recycling of glutathione in the body requires many different nutrients and you CAN take these. Here are the main supplements that need to be taken consistently to boost glutathione. Besides taking a multivitamin and fish oil, supporting my glutathione levels with these supplements is the most important thing I do every day for my personal health. Mark Hyman, MD

The fruit that switches on your heart disease protection

19th June 2009 • Amazing NEW information about heart disease the fruit that 'turns on' your protective proteins • FREE lemon recipes to try at home, click here to see more: Lemon Recipes • Ladies! Cure your hot flushes.... Men! Fight prostate cancer... all with the SAME herb Ever heard of The French Paradox? No, it's not a thriller by Robert Ludlum. Or a film starring Gene Hackman. It's a phenomenon described in 1992 by Dr. Serge Renaud, a scientist from Bordeaux University. He pointed out that while the Mediterranean diet in France was higher in animal fats compared to other European diets, they suffered less heart disease. The finger of truth was pointed firmly at the French penchant for slugging glasses of red wine with their meals. Now, it isn't alcohol that helps regulate the blood flow. ('Awwwww!' cry the audience.) And it isn't the volume of wine that keeps those French arteries functioning. ('Booooo!' go the crowd.) It has been suggested that the small daily dose of chemicals present red grapes that are the secret. Some good news about heart disease prevention In 2006 Researchers in the American Journal of Clinical Nutrition showed that red grapes improved cholesterol levels and the inflammatory markers associated with heart disease The reason? It's the chemicals known as 'polyphenols' in grapes which are likely to be responsible for the observed effects of red grape juice claim the authors. On April 23 this year, some bran new research results were announced by University of Michigan. They suggest that grapes may prevent heart health risks 'beyond the simple blood pressure-lowering impact that can come from a diet rich in fruits and vegetables'. The reason is that the antioxidants in red grapes 'turn on' a protein called glutathione. This is one of the main defenders against the damage of oxidative stress. This oxidative stress is one of the major factors in heart diease. So how can you get all the heart protecting benefits of red grapes? Mike Adams, author of The Seven Laws of Nutrition told the Natural News website recently: 'You can get the same benefits be eating both red grape skins, which contain resveratol, and red grape seeds, which contain proanthocyanidins, another powerful heart medicine with miraculous cardiovascular benefits. Grape seed extract supplements are also another way to experience the benefits...' Red grapes, red grape seeds, and red grape seed extract: three easy natural ways to protect your heart, then. Get them into your fruit bowl pronto! As Gordon Ramsay would say: 'Red grape heart disease protection snack... DONE.' Talking of fruit... The lemon juggernaut continues! I'll admit right now. I hate speaking in front of people... Talks, speeches, business meetings... they're not for me. That's why I left work for 'the good life. I started writing this newsletter so I could stay at home with the kids... cook.... grow vegetables... walk the dog... and engross myself in reading and writing about food and health. Of course, my editor and publisher - a Londoner with a big gob - has other ideas. He's gone publicity crazy. Gareth's appeared on the Chris Evans Radio 2 drive-time show to talk about The Lemon Book and The Honey, Garlic and Vinegar Miracle. He talked (or babbled enthusiastically) about The Good Life Letter on BBC Radio Lancashire's morning show. Now the world's gone lemon crazy, or so it seems. Loads of people are writing to ask if these claims could be true... Why drinking a lemon 'through your nose' could help relieve asthma symptoms... Get rid of cellulite! Try this simple two-minute trick every day... Trouble sleeping? Why the secret of a good night's rest is through your feet!.. How to treat piles, rashes, scaly skin and prickly heat instantly - and without paying for expensive creams or medicines! Well, if you don't know already, check out the book and discover all these tips and more. If you like these letters, you'll really enjoy it. In the past week I've helped put together a brand new website for lemons and all things lemony. You can not only see free recipes from my book, and loads of feedback from people who've tried the tips in the book, you can order your very own lemon tree and grow them at home. Take a look and see what you think: The Lemon Book Finally today... Could this folk remedy really work? For centuries, Chinese Medicine and Western folk medicine have used extracts from red clover as a diuretic, cough expectorant, and remedy for skin conditions like psoriasis. Now modern medicine claims that it can help reduce the symptoms of the menopause and ease prostate problems.... and even fight cancer. The reason is that red clover contains isoflavones. These are chemicals which act like weak oestrogens. This blocks some of the bad effects of naturally-occurring oestrogen, which can cause breast, prostate and colon cancer. One of the isoflavones, known as 'geneistin' can revert breast and prostate cancer cells back to their pre- cancerous states. It can also delay the growth of new blood vessels in tumours. This may explain why the prostate cancer rates in Asia are lower than in the west. They eat a lot of isoflavone- rich foods like red clover, soya, lentils, chickpeas and beans. Red clover can also help reduce the symptoms of the menopause, such as night sweats and hot flushes. In Japan, another Asian country that loves its isoflavones, hot flushes are rarely reported. Red Clover is available as a dried herb, and in tablets, capsules, and tinctures. To try it out, pour boiling water over two teaspoonfuls of dried Red Clover flowers. Cover, then steep for another ten minutes.

Chicken Soup with Lentils

January 18, 2015 By Dr. Mercola There is perhaps no more comforting food than a warm bowl of chicken soup, but the benefits are not only to your psyche. Chicken soup has been used as a remedy for the common cold since at least the 12th century.1 The fluids it provides can help your body fight infection, while the steam might help ease your congestion. But beyond this, chicken soup contains beneficial compounds that might alleviate inflammation.2 When you’re sick with a cold, part of your body’s inflammatory response is to send white blood cells to your upper respiratory tract to help fend off the invaders. This, however, may stimulate many of the symptoms of the common cold, including mucous production, cough, and sneezing.3 One study showed that chicken soup helped to stop the migration of the cells, which could potentially help to stop some cold symptoms from developing. According to the study:4 “Chicken soup significantly inhibited neutrophil migration and did so in a concentration-dependent manner... chicken soup may contain a number of substances with beneficial medicinal activity. A mild anti-inflammatory effect could be one mechanism by which the soup could result in the mitigation of symptomatic upper respiratory tract infections.” Chicken Soup: More Than a Placebo Effect? Other studies looking into the health benefits of chicken soup also suggest it has more than just a “placebo effect.” As reported in the New York Times,5 one study found that eating hot chicken soup helped increase the movement of nasal mucus more than simply drinking hot water.6 Separate research also showed chicken soup improved the function of cilia, which are hair-like structures in your nose that help keep pathogens from entering your body.7 The New York Times reported:8 “None of the research is conclusive, and it’s not known whether the changes measured in the laboratory really have a meaningful effect on people with cold symptoms. However, at the very least, chicken soup with vegetables contains lots of healthy nutrients, increases hydration and tastes good, too.” What Else Makes Chicken Soup So Healthy? Beyond the potential anti-inflammatory activity, there’s good reason to eat chicken soup – it’s full of healthy vegetables and other nutritious ingredients. Chicken Chicken is an excellent source of protein, B vitamins, selenium, phosphorus, and choline. It provides all B vitamins along with a surprisingly varied number of additional nutrients. Chicken also contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. As reported by the George Mateljan Foundation:9 “Chicken is perhaps best known for its high protein content, but it is a food that actually provides broad nutrient support… Included… are plentiful amounts of sulfur-containing amino acids like cysteine and methionine, as well as branched chain amino acids (leucine, isoleucine, and valine) that are important for support of cardiac and skeletal muscle. All B vitamins are present in chicken meat… In terms of minerals, chicken is richest in selenium… Zinc, copper, phosphorus, magnesium, and iron are also provided by this food.” Bone Broth I encourage you to make your own homemade bone broth to use as a base for your chicken soup. Bone broth contains valuable minerals in a form your body can easily absorb and use, including calcium, magnesium, phosphorus, silicon, sulfur chondroitin, glucosamine, and a variety of trace minerals. The gelatin found in bone broth is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, thereby supporting proper digestion. You can find a recipe to make chicken bone broth here. Cabbage Cabbage, which is part of the chicken soup recipe below, contains powerful antioxidants like vitamins A and C and phytonutrients such as thiocyanates, lutein, zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes and may protect against breast, colon, and prostate cancers. Cabbage also contains a wealth of anti-inflammatory nutrients to help keep inflammation in check. Among them are anthocyanins, a type of polyphenol that’s particularly plentiful in red cabbage, although all types of cabbage contain anti-inflammatory polyphenols. Garlic Studies have demonstrated more than 150 beneficial health effects of garlic, including reducing your risk for heart disease, high cholesterol, and high blood pressure, and various cancers such as brain, lung, and prostate cancer. Garlic also has immune-boosting properties and is a triple threat against infections, offering antibacterial, antiviral, and antifungal properties. A New Twist on Chicken Soup: Chicken Soup with Yellow Lentils The recipe below comes from my Healthy Recipes for Your Nutritional Type cookbook. It’s simple to prepare and takes a new spin on ordinary chicken soup, with the addition of two varieties of vinegar, cabbage, and yellow lentils. Chicken Soup with Yellow Lentils Ingredients: •1 whole organic pasture-raised chicken, cut up (marinate overnight in lemon juice if you have time) •2 tablespoons olive oil •1 medium onion, chopped •1 jar crushed tomatoes (or substitute fresh) •3 tablespoons apple cider vinegar •1 tablespoon balsamic vinegar •½ cup yellow lentils, soaked overnight •4 cups chicken stock or bone broth •½ head medium cabbage, chopped OR ½ pound spinach •4 cloves garlic, minced Method: 1.Heat a large pot over medium heat and add olive oil. Place chicken in pot and brown each side for 5 minutes. Remove and set aside. 2.Place onions in the pot and sauté for 4-5 minutes. Add the tomatoes and sauté for another 5-10 minutes. Add both vinegars, lentils, stock, and chicken. Simmer for 1 hour on low heat. 3.Remove chicken and take off skin and bones. Then return the chicken to the pot. 4.Add the cabbage and cook for 15 minutes. Add the garlic and spinach (if using). Cook for another 10 minutes. 5.Serve with Parmesan cheese sprinkled on top.

Diet and Exercise Can Curb Effects of Parkinson`s Disease, and Promote Overall Immune System Health

January 16, 2015 By Dr. Mercola Parkinson's disease is a neurological disorder in which neurons in dopamine-producing cells within a region of your brain known as the substantia nigra, which is required for normal movement, begin to die. Symptoms, which typically progress over time, include tremors, slow movement, rigid limbs, stooped posture, an inability to move, reduced facial expressions, and a shuffling gait. The condition can also cause depression, dementia, speech impairments, personality changes, and sexual difficulties. The condition affects as many as one million Americans,1 for whom day-to-day activities can be a real challenge. However, recent research2 suggests that exercise may be beneficial; improving balance, mobility, and overall quality of life. A ketogenic diet may also be helpful, and fasting has been shown to have an overall beneficial impact on the immune system and brain function, helping to protect against cellular changes associated with Parkinson’s disease. Exercise Benefits Those with Parkinson’s In the featured study,3 a total of 231 Parkinson’s patients were divided into two groups. One group received their usual care while the other participated in 40-60 minutes of exercise three times a week for six months. In those with less severe disease, those who exercised reported a 70 percent reduction in falls. According to the authors: “An exercise program targeting balance, leg strength, and freezing of gait did not reduce falls but improved physical and psychological health. Falls were reduced in people with milder disease but not in those with more severe Parkinson’s disease.” Other research has found similar benefits. For example, one 2012 study4,5 found that low-intensity treadmill exercise improved gait speed, and both high- and low-intensity exercises improved cardiovascular fitness. Not surprisingly, stretching and resistance exercises were also found to improve muscle strength. Another 12-year-long Swedish study,6,7 which included nearly 43,400 people, concluded that six hours of moderate exercise daily may reduce your risk of developing Parkinson’s disease by 43 percent. The Toxic Origins of Parkinson’s There appears to be a pronounced toxic influence at work in Parkinson’s disease, which makes dietary considerations all the more important. Nearly a dozen commonly used pesticides have been linked to Parkinson’s, for example, suggesting your best bet is to stick to an organic diet as much as possible. Even ambient exposure to pesticides has been found to increase the risk of Parkinson’s disease considerably,8 and having a specific genetic variant increases the risk of the disease following pesticide exposure six-fold.9 Parkinson's disease is still classified as idiopathic, meaning it has no identifiable cause. But one reason it is likely on the rise is due to many environmental toxins that now bombard your body on a daily basis, with pesticide exposure becoming an undeniable risk factor. Avoiding pesticide exposure – around your home, in your community, and via the food you eat – is clearly important for reducing your Parkinson’s risk, as is reducing your exposure to environmental toxins of all kinds. Another important and often overlooked environmental risk factor is amalgam dental fillings, 50 percent of which is mercury—a known neurotoxin. Mercury becomes a biochemical train wreck in your body, causing your cell membranes to leak, and inhibits key enzymes your body needs for energy production and removal of toxins. Mercury toxicity can lead to major inflammation and chronic illnesses such as Parkinson’s disease. Fasting Helps Improve Immune System and Brain Function Fasting is known to have a number of health benefits, including weight loss and improved insulin and leptin sensitivity, but new research10 also suggests fasting helps bolster your immune system function. If you are underweight though, you should be very careful about implementing fasting without professional supervision. According to study co-author Valter Longo, director of the USC Longevity Institute:11 "When you starve, the system tries to save energy, and one of the things it can do to save energy is to recycle a lot of the immune cells that are not needed, especially those that may be damaged. What we started noticing in both our human work and animal work is that the white blood cell count goes down with prolonged fasting. Then when you re-feed, the blood cells come back.” White blood cells are your primary disease-fighters. Interestingly enough, when you fast, a “regenerative switch” is activated, promoting stem cell-based regeneration of your hematopoietic system, which is involved in the production of blood. As reported by Medical Daily:12 “After the test subjects went without food for two to four days over the course of six months, the hematopoietic system killed older and damaged immune cells and generated new ones. The system is made up of the organs involved in creating new blood, leading the scientists to believe their findings will have major impacts on healthier aging... With each fast, the white blood cell depletion triggered new cells in the immune system. When the enzyme PKA was reduced along with the cells in the fasting process, that’s when Longo and his team realized there was a switch being flicked on. The switch made it possible to create new cells and also lowered the levels of IGF-1, a hormone that’s linked to aging, tumor growth, and cancer risk.” In addition to that, there’s exciting research indicating that intermittent fasting can have a very beneficial impact on your brain function, too. Research by Dr. Mark Mattson13 suggests that fasting every other day (restricting your meal on fasting days to about 600 calories) tends to boost brain-derived neurotrophic factor (BDNF) by anywhere from 50 to 400 percent, depending on the brain region. BDNF activates brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health. This protein also protects your brain cells from changes associated with both Parkinson’s and Alzheimer’s disease. Your Body Was Built for Periodic Cycles of “Feast and Famine” Part of what appears to be driving bodily disease processes is the fact that we eat too frequently. When you’re in constant “feast mode,” your body actually forgoes much of its natural “repair and rejuvenation programming.” Periodic fasting provides a number of health benefits that most people seek: from improved cardiovascular health and reduced cancer risk, to gene repair and longevity. I strongly recommend it if you have insulin/leptin resistance. Traditional fasting, in which you don’t eat for 24-72 hours, is not a very appealing strategy for most people, however. Fortunately, there are other options that can make compliance a lot easier. Newer research shows that you can get most if not all of the same benefits of severe calorie restriction through intermittent fasting, i.e. an eating schedule where you eat your regular meals on some days, and dramatically cut calories on others. Yet another alternative, and my personal favorite, is to simply restrict your daily eating to a specific window of time, such as an eight-hour window. This type of eating schedule is quite easy to comply with once your body has shifted over from burning sugar to burning fat as its primary fuel. Also, you don’t need to stay on a fasting regimen for life. Once your insulin resistance improves and you are normal weight, you can start eating more food as you will have reestablished your body’s ability to burn fat for fuel. Ketogenic Diet Offers Hope for Parkinson’s Besides intermittent fasting, yet another dietary intervention that may be of particular importance for those with Parkinson’s is the so-called ketogenic diet. One 2006 study14,15 suggests that a diet high in fat (upwards of 90 percent) and nearly devoid of protein and carbohydrates has neuroprotective effects in both Parkinson’s and Alzheimer’s sufferers. While this was an admittedly extreme form of ketogenic diet, when used on patients with Parkinson's disease, it resulted in improvements in balance, tremors, and mood. There are various theories as to how it helps, including shifting your brain's metabolism from blood sugar to ketone bodies, a secondary energy source derived from fat metabolization. Your heart, as well as other muscles, operates quite efficiently when fueled by ketones. Your muscles can store more glucose (as glycogen) than your brain because they have an enzyme that helps them maintain their glycogen stores. But your brain actually lacks this enzyme, so it prefers to be fueled by glucose. When your blood glucose levels are falling, your ketone levels are typically rising, and vice versa. You might be wondering, then, how your brain is able to function when you're in a state of ketosis. It turns out that your body has a mechanism for providing your brain with a fuel source it CAN use when glucose is in short supply. When your glucose is low, your brain tells your liver to produce a ketone-like compound called beta-hydroxybutyrate (or beta-hydroxybutyric acid). This compound is able to fuel your brain very efficiently, especially with "practice." The more efficient your body is at burning fats, the more easily it can move seamlessly between its fat-burning and carbohydrate-burning engines, and the more stable your blood sugar will be. Your Diet Determines Your Metabolic Function The problem for most Westerners, whose diets are typically heavy in sugar and carbs, is that they’ve lost their ability to burn ketones efficiently. If this is you, then carbohydrates are ever-present and your liver can't remember how to produce ketones because it hasn't needed to. Your fat-burning engine has essentially been switched off... The sad fact is, if you eat the standard American diet, chances are you've lost your ability to burn body fat, despite carrying around an enormous supply of it! Eliminating excess sugar and grains from your diet will help you "retrain" your body how to burn fat for fuel. Typically, restricting your carbohydrates to 30 or 40 grams per day, along with an appropriate amount of protein (thought to be around one-half gram per pound of lean body weight), is enough to "starve" your brain into ketosis. Exercising, particularly while fasting, is also very effective for jumpstarting your fat-burning engine. The more consistently you exercise, the better your body will be at using your own fat stores for energy. Strategies That Can Add Years to Your Life, and Help Prevent Parkinson’s Disease, Too A key factor for living a long healthy life is optimizing your insulin and leptin sensitivity, and there’s cause to believe that this is important for neurological disorders like Parkinson’s as well. Exercise, intermittent fasting, and eating a diet high in healthy fat, along with low amounts of non-vegetable carbs and moderate amounts of protein can likely go a long way toward preventing and treating Parkinson’s and many other health concerns. Additional lifestyle factors to take into consideration include the following: •Eating an organic, whole food diet. For a complete guide about which foods to eat and which to avoid, see my comprehensive nutrition plan. Generally speaking, you should focus your diet on whole, ideally organic, unprocessed foods that come from healthy, sustainable and preferably local sources. For the highest nutritional benefit, eat a good portion of your food raw. This type of diet will naturally optimize your insulin signaling. Refined sugar and processed fructose in particular can act as a toxin when consumed in excess, driving multiple disease processes in your body – including insulin resistance, diabetes, cardiovascular disease, and systemic inflammation. •Enjoy a comprehensive exercise program. Even if you're eating the best diet in the world, you still need to exercise—and exercise effectively—if you wish to optimize your health. You should include core-strengthening exercises, strength training, and the right kind of stretching, as well as high-intensity "burst-type” activities. Consider combining this with intermittent fasting to supercharge your metabolism. Also remember that chronic sitting is an independent risk factor for an early demise, so strive to reduce sitting as much as possible. I also recommend walking 7,000-10,000 steps each day, over and above your regular fitness regimen. •Optimize your vitamin D. Researchers report that there is a correlation between insufficient levels of vitamin D and the development of early Parkinson's disease. The important factor when it comes to vitamin D is your serum level, which should ideally be between 50-70 ng/ml year-round, and the only way to determine this is with a blood test. Sun exposure or a tanning bed is the preferred method, but a vitamin D3 supplement can be used when necessary. If you take supplemental vitamin D, make sure you're getting enough vitamin K2 and magnesium as well. •Get plenty of animal-based omega-3. Omega-3 fats, such as that found in krill oil, serve an important role in protecting your brain cells. It works in part by preventing the misfolding of a protein resulting from a gene mutation in neurodegenerative diseases like Parkinson's. •Avoid as many chemicals and toxins as possible. This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, pesticides, and insecticides, just to name a few, and replacing them with non-toxic alternatives. An organic diet is the best way to limit exposure to pesticides associated with Parkinson’s disease. Also avoid prescription drugs in favor of more natural approaches, whenever possible.

Foods and Other Lifestyle Factors That Will Shorten Your Lifespan

January 14, 2015 By Dr. Mercola A recent article in The Week reviews seven things that will make you sick or lead to premature death according to science. Included in this list is smoking pot, being a pop star, playing football, and staying in an unhappy marriage. More important, I think, are the following four dietary and lifestyle factors—only three of which made it into the featured story: •Excessive sugar consumption •Artificial sweeteners •Trans fat •Vitamin D deficiency Too Much Sugar Reduces Your Lifespan A diet high in sugar (which includes processed fructose and grains) causes a host of health problems that can take years off your life, including obesity, diabetes, and heart disease. Processed foods are the primary culprit. Added sugars hide in 74 percent of processed foods under more than 60 different names,2 so you may not even be aware of just how much sugar you’re eating on a daily basis. According to the featured article: “Sugar accounts for 15 percent of the average American's daily calorie intake, and the WHO recommends that number be reduced to no more than five percent, or roughly 25 grams — six teaspoons — per day. That's less than what's found in a single can of soda. Free sugars are found in white and brown sugar, honey, maple syrup, and additives like high fructose corn syrup. ‘The key point is that we are consuming way too much added sugars for good health,’ says Rachel Johnson of the American Heart Association.” While obesity alone is associated with one in five deaths in the US, sugar may also have other, perhaps more direct impacts on longevity specifically. Professor Cynthia Kenyon, whom many experts believe should win the Nobel Prize for her research into aging, discovered that non-vegetable carbohydrates directly affect specific genes that govern youthfulness and longevity. By eliminating non-vegetable carbohydrates, Professor Kenyon was able to make C. elegans roundworms live six times longer than normal. Even more interesting, they also kept their health and youthful vigor until the end. Her findings have been successfully repeated in other labs around the world using other animals, including rats, mice, and to some extent, monkeys. Humans also have these same genes, indicating these results should apply to us as well. Insulin Resistance Drives Chronic Disease Excessive amounts of refined sugar and processed fructose and grains cause insulin resistance, and most of the disease-promoting effects of a processed food diet can be traced back to this. Insulin is a major accelerant of the aging process, and also affects many bodily processes, all of which can impact your longevity. For example, insulin alters the expression of numerous hormones; stimulates your sympathetic nervous system; and promotes vasoconstriction. As noted by Dr. Robert Lustig, many of the chronic diseases we struggle with today are in fact insulin resistance states. In essence, whichever organ becomes insulin resistant ends up manifesting its own metabolic syndrome. For example, when you have insulin resistance of the liver, you end up with type 2 diabetes. When you have insulin resistance of the brain, you end up with Alzheimer’s disease. Insulin resistance of the kidney leads to chronic renal disease, and so forth. To reduce your risk of disease, you want to keep your insulin levels as low as possible, and one of the quickest and easiest ways to do this is to avoid processed foods and sweetened beverages of all kinds. As a standard recommendation, keep your total fructose consumption below 25 grams per day. If you are insulin resistant (and at least half of the American population is, whether overweight or not), you’d be wise to limit your fructose to 15 grams per day or less. This may be particularly important if you have elevated uric acid levels, which can be used as a predictor for fructose toxicity. (For more information on this, please my previous interview with Dr. Richard Johnson.) To counter the food industry’s propaganda that downplays the impact of a high-sugar, processed food diet, dozens of scientists at three American universities have created a new educational website called SugarScience.org.3 The site is aimed at making independent research available to the public. To learn more about what the science really says about sugar, I highly recommend browsing through the site. Artificial Sweeteners Take a Toll on Your Health Many mistakenly opt for artificial sweeteners to keep their sugar consumption in check, not realizing just how harmful this trade-off may be. Contrary to industry claims, research over the last 30 years—including several large scale prospective cohort studies—have shown that artificial sweeteners stimulate appetite and increase cravings for carbs. They also produce a variety of metabolic dysfunctions that promote fat storage and weight gain.4,5 Research also shows that artificial sweeteners such as aspartame actually worsen insulin sensitivity to a greater degree than sugar! Other mechanisms of harm have also been revealed. Most recently, scientists discovered that artificial sweeteners disrupt your intestinal microflora,6,7,8,9 thereby raising your risk of both obesity and diabetes. Most importantly, this study proves causation. Specifically, the researchers found that artificial sweeteners alter metabolic pathways associated with metabolic disease. Decreased function was observed in pathways associated with the transport of sugar in the body, for example. Artificial sweeteners were also found to induce gut dysbiosis and glucose intolerance in otherwise healthy people. Glucose intolerance is a well-known precursor to type 2 diabetes, but it also plays a role in obesity, because the excess sugar in your blood ends up being stored in your fat cells. Besides worsening insulin sensitivity and promoting weight gain, aspartame and other artificial sweeteners also promote other health problems associated with excessive sugar consumption, including cardiovascular disease, stroke10,11,12 and Alzheimer’s disease. While poor diet is a major driver of Alzheimer’s in general (the primary culprits being sugar/fructose and grains, especially gluten), the key mechanism of harm here appears to be methanol toxicity—a much-ignored problem associated with aspartame in particular. In a previous interview, toxicology expert Dr. Woodrow Monte (author of the book While Science Sleeps: A Sweetener Kills13), explains the links between aspartame and methanol toxicity and the formation of toxic formaldehyde. Trans Fat –A Primary Driver of Heart Disease For decades, saturated fats were said to cause heart disease. Responding to such health concerns, the food industry replaced saturated fats with trans fats, giving rise to a whole new market of low-fat (but high-sugar) foods. Trans fat is also a major contributor to insulin resistance. Americans' health has plummeted ever since, and millions have been prematurely killed by this horrible mistake. Trans fat, found in partially hydrogenated vegetable oils, is thought to act a pro-oxidant, contributing to oxidative stress that causes cellular damage, and many researchers agree that there is no threshold at which trans fats are safe. Dr. Fred Kummerow, author of Cholesterol Is Not the Culprit, has researched fats for eight decades, and he was the first researcher to note that trans fat clogs your arteries and promotes heart disease. Moreover, trans fats prevent the synthesis of prostacyclin,14 which is necessary to keep your blood flowing. When your arteries cannot produce prostacyclin, blood clots form, and you may succumb to sudden death. Trans fat has also been linked to dementia. While trans fat consumption decreased by about one-third between 1980-2009,15 many are still getting far too much trans fat in their diet. The problem is that it’s oftentimes hidden. Even products boasting a “zero trans fat” label can contain trans fat, because food manufacturers are not required to list trans fat if it falls below a certain amount per serving. Using ridiculously tiny serving portion is a legal loophole that permits food manufacturers to mislead you about the trans fat in their products. As a general rule, to successfully avoid trans fats, you need to avoid any and all foods containing or cooked in partially hydrogenated vegetable oil, so be sure to check the list of ingredients. Last year, the US Food and Drug Administration (FDA) removed trans fats from the Generally Recognized as Safe (GRAS) list. This is a step in the right direction. Unfortunately, instead of reverting to healthy saturated fats like coconut oil, lard, and butter, trans fats are being replaced with other non-saturated vegetable oils that produce toxic cyclic aldehydes when heated. These byproducts appear to be so harmful they may even make trans fats look benign in comparison, and we may not realize the full ramifications of this switch until a decade or two down the line... To learn more about this, please listen to my interview with investigative journalist Nina Teicholz.16 Low Vitamin D Level Raises Your Mortality Rate Last but not least, optimizing your vitamin D stores can go a long way toward preventing disease and living a longer, healthier life. Researchers have pointed out that increasing levels of vitamin D3 among the general population could prevent chronic diseases that claim nearly one million lives throughout the world each year. Compelling evidence actually suggests optimizing your vitamin D can reduce your risk of death from any cause.17 At this point, the known health benefits of vitamin D number in the hundreds, if not thousands, in part due to the fact that it influences about 10 percent of all your genes. Some of the key benefits include protection against: Cardiovascular disease. Vitamin D is very important for reducing hypertension, atherosclerotic heart disease, heart attack, and stroke. According to longtime vitamin D researcher Dr. Michael Holick, research has shown that vitamin D deficiency can increase your risk of heart attack by 50 percent. If you have a heart attack and you're vitamin D deficient, your risk of dying from that heart attack is upwards of 100 percent. Autoimmune diseases. Vitamin D is a potent immune modulator, making it very important for the prevention of autoimmune diseases, like multiple sclerosis18 (MS) and inflammatory bowel disease. Lung disease. In those who are deficient, vitamin D supplementation may reduce flare-ups of chronic obstructive pulmonary disease (COPD) symptoms by more than 40 percent.19 Other research20 suggests vitamin D may protect against some of the adverse effects of smoking as well. Infections, including influenza. Vitamin D also fights infections, including colds and the flu, as it regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses. I believe it's far more prudent, safer, less expensive, and most importantly, far more effective to optimize your vitamin D levels than to get vaccinated against the flu. DNA repair and metabolic processes. One of Dr. Holick's studies showed that healthy volunteers taking 2,000 IUs of vitamin D per day for a few months upregulated 291 different genes that control up to 80 different metabolic processes. This included improving DNA repair; having a beneficial effect on autoxidation (oxidation that occurs in the presence of oxygen and /or UV radiation, which has implications for aging and cancer, for example); boosting the immune system; and many other biological processes. Brain health (depression,21,22 dementia, and Alzheimer’s disease). Vitamin D receptors appear in a wide variety of brain tissue, and activated vitamin D receptors increase nerve growth in your brain. Vitamin D is therefore important for optimal brain function, mental health, and for the prevention of degenerative brain disorders, including Alzheimer’s disease. According to one recent study,23,24 seniors with low vitamin D levels may double their risk of dementia and Alzheimer’s disease. Another study25,26,27 found that people with the highest average intakes of vitamin D had a 77 percent decreased risk for Alzheimer's. Researchers believe that optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health. Vitamin D may also exert some of its beneficial effects on your brain through its anti-inflammatory and immune-boosting properties. Cancer. Vitamin D has a number of specific anticancer effects, including the promotion of cancer cell death, known as apoptosis, and the inhibition of angiogenesis (the growth of blood vessels that feed a tumor). There are well over 800 references in the medical literature showing vitamin D’s effectiveness against cancer. One recent meta-analysis28 concluded that vitamin D helps protect against bladder cancer. In all, having a high serum level of 25-hydroxyvitamin D was associated with a 25 percent reduction in relative risk of bladder cancer. Similarly, a 2007 study published in the American Journal of Preventive Medicine29 concluded that a vitamin D level of more than 33 ng/mL was associated with a 50 percent lower risk of colorectal cancer. Sun Exposure Is the Ideal Way to Optimize Your Vitamin D Stores Sensible sun exposure appears to be the best way to optimize your vitamin D level. If your circumstances don’t allow you to access the sun, then taking a vitamin D supplement is certainly advisable. In this case, be sure to take vitamin D3—not synthetic D2—and take vitamin K2 and magnesium in conjunction with it, as both are essential for its optimal function. Vitamin D is fat soluble, so taking some form of healthy fat with it will also help optimize absorption. There are a number of important reasons for these recommendations. For starters, the biological role of vitamin K2 is to help move calcium into the proper areas in your body, and without sufficient amounts, calcium will build up in areas such as your arteries and soft tissues. This can cause calcification that can lead to hardening of your arteries—a side effect previously thought to be caused by vitamin D toxicity. We now know that inappropriate calcification is actually due more to lack of K2 than simply too much vitamin D. Magnesium is also important, both for the proper function of calcium, and for the activity of vitamin D, as it converts vitamin D into its active form. Magnesium also activates enzyme activity that helps your body use the vitamin D. In fact, all enzymes that metabolize vitamin D require magnesium to work. As with vitamin D and K2, magnesium deficiency30 is very common, and if you’re lacking in magnesium and take supplemental calcium, you may exacerbate the situation. Dietary sources of magnesium include sea vegetables, such as kelp, dulse, and nori. Vegetables can also be a good source. As for supplements, magnesium citrate and magnesium threonate are among the best. As for dosage, GrassrootsHealth has a helpful chart showing the average adult dose required to reach healthy vitamin D levels based upon your measured starting point. It’s virtually impossible to make a general recommendation on how much vitamin D to take as the amount needed can vary significantly from one individual to another. Your best bet is to regularly monitor your levels, and take whatever amount of vitamin D3 you need to maintain a clinically relevant level. Vitamin d Levels ________________________________________________________________________________________________________ Deficient Optimal Treatment & Heart Disease Exess ________________________________________________________________________________________________________ <50 ng/nl 50-70 ng/nl 70-100 ng/nl >100 ng/nl _________________________________________________________________________________________________________ Multiply ng/nl by 2,5 to convert to nmol/Liter The Reward of a Healthy Diet and Lifestyle Include a Longer, Healthier Life The good news here is that avoiding refined sugar/processed fructose, trans fat, and artificial sweeteners is actually rather easy. By trading processed foods for real food—food that is whole (unprocessed, or minimally processed) and ideally organic and/or locally grown, you will automatically eliminate all three—plus a number of other hazardous ingredients, including cyclic aldehydes, acrylamide, and genetically engineered ingredients. Buying organic will also help you avoid harmful pesticides. Another piece of good news is that, according to Dr. Kummerow, your body will eliminate trans fats in about a month. So, if you want to live a longer, healthier life, start cooking at home using fresh, whole, unadulterated ingredients, ideally organic. For step-by-step guidance, please see my free Optimized Nutrition Plan. Next, get your vitamin D level checked. This time of year, after several months of minimal sun exposure, is an ideal time to test your vitamin D levels to get an idea of what your levels are at their lowest. If you’re low, take proactive measures to raise your levels, and then retest in mid-summer.