Today's Natural Cure: Avoiding Chemicals

Original article from:  globalhealingcenter.com

What is Body Burden?

 The term body burden refers to the accumulated total of chemical toxins in the human body.  The term can be used to collectively describe the total number of toxic agents present in our systems at any given point in time.  Just as often, however, the term is used to describe the amount of a specific toxic chemical in our system, such as lead or mercury.  Toxic chemicals can remain for years in our blood, fatty tissue, semen, bones, brain cells, various organs, and muscle tissue.

Some of these chemicals, such as arsenic, are substances that the body is able to break down and excrete.  However, continuous exposure overloads our natural detoxification systems and leads to a buildup of these agents within our bodies.  Other chemicals, such as DDT, can remain in our systems for up to 50 years.

A body burden begins to develop in each of us early on as various toxins enter our systems from multiple sources.  Some are in the water we drink.  Others are inhaled from the air we breathe.  An even greater number of toxins enter our bodies through our digestive system because they are present in the processed foods we eat.  Some, such as BPA, are present on everything from receipts to plastic.  These negative agents can enter the pores of our skin simply because we handle these objects.

One of the things that ought to really concern us is that there are currently over 80,000 chemicals being used to make various products ranging from plastic containers to children’s toys.  Only a few hundred have been tested, and scientists have not even begun to itemize and analyze the byproducts that result from the synthesis of some of these chemicals.

Scientists now believe that every person on Earth has a body burden consisting of over 700 contaminants.  It does not matter where a person lives anymore, either.  Chemical agents are air borne, water borne, and can attach themselves to dust particles that circle the globe as the wind blows them.  Soil in many places that we would assume is safe has been contaminated by a number of industrial agents that found their way into the ecosystem.  

The CDC recently reported in the “Fourth National Report on Human Exposure to Environmental Chemicals”  that people in the United States have been found to have 212 chemicals in their blood and urine.  Even worse, 75 of these agents have just now been measured in the population.  Seemingly innocuous substances, like the non-stick coating in cookware, fire retardants used in baby products, and plastic food containers all contain chemicals that in one way or another contribute to the buildup of body burden.  

In light of these facts, it becomes obvious that there is a great deal more to living a GREEN lifestyle than eating organic foods and exercising daily.  Water filters and air filters should be installed in every home, and we should all take a proactive stance toward helping our bodies detoxify themselves from as many chemicals as possible.

Today's Natural Cure: Caffeine

Original article from:  jonbarron.org

Caffeine: Health Benefits and Health Risks

Caffeine -- it's the world's most popular drug. People drink it with alcohol to ramp up the effect. They drink it after alcohol to sober up. They take it to get rid of headaches, cure cancer, and prevent Parkinson's. Then again, the state of California is looking to put warning labels on any product that contains added caffeine. So what gives -- is caffeine saint or sinner, miracle drug or prenatal nightmare?
In truth, it's all of the above. The devil, as usual when it comes to natural substances, lies in the details. And that's what we're going to explore in this newsletter, the truth behind caffeine.

The world's most popular drug

Pure caffeine is a bitter-tasting white powder that looks a lot like cornstarch. It is moderately soluble in water at body temperature and readily soluble in boiling water. It was first isolated from coffee in 1820, after which it was quickly recognized that the mood-and-behavior-altering properties of both coffee and tea depended upon caffeine. Whether it's in the form of coffee, tea, chocolate, kola nut chewables, guarana, or yerba matte, hundreds of millions of people around the world start their days (including 90% of Americans) -- each and every day -- with a jolt of caffeine or use a jolt during the day to keep them "going." And yet, almost no one who consumes it knows much about it. As a point of clarification, not all forms of caffeine are the same. Depending on what other alkaloids and antioxidants come with it or how it's bound with fiber, the "caffeine experience" can be quite different from beverage to beverage. Each caffeine complex actually has a different name depending on its source such as guaranine as found in guarana, mateine as found in mate, and theine as found in tea, Another point of distinction is that not all caffeine is actually caffeine. Chocolate, for example, contains theobromine, a very close relative of caffeine -- but only 1/10 as stimulating.


Although caffeine is not addictive in the same sense that many hard drugs can be considered addictive, it definitely affects the brain and body and stimulates them in a manner similar to the amphetamines such as cocaine. They all work by blocking adenosine's ability to slow nerve cell activity in preparation for sleep, and instead increase the speed of nerve cell activity and of the neuron firing in the brain. (The caffeine molecule is structurally similar to adenosine, and binds to adenosine receptors on the surface of cells without activating them -- an "antagonist" mechanism of action.) And if this were not enough by itself to keep you awake, the increased neuron firing in the brain causes the pituitary glands to release hormones that tell the adrenal glands to produce adrenaline, which gives your body a boost, so it can remain active and alert.
Another effect of blocking adenosine is that it causes blood vessels in the brain to constrict, which also serves to prevent the brain and body from sleeping. (As a side note, it's probably worth mentioning that the ability of caffeine to close blood vessels in the brain is why many pain relievers contain caffeine. If you have a vascular headache, the caffeine in Anacin, for example, will shut down the blood vessels, thus easing the pain.) And finally, both caffeine and cocaine increase dopamine production in the brain, so you experience a temporary "high." Dopamine is a neurotransmitter that activates "pleasure centers" in the brain, and quite simply makes you feel "good." Naturally, the pleasurable effect produced by dopamine manipulation plays a major role in caffeine addiction.
And speaking of addiction, as I mentioned in the last paragraph, caffeine is not an addictive drug in the same sense as cocaine and/or heroin. Nevertheless, because of caffeine's role as an adenosine antagonist, anyone who consumes as little as 300 mg of caffeine a day (the equivalent of just 3 cups of drip coffee) will suffer withdrawal symptoms if they abruptly cut off their caffeine supply. The problem is that the bodies of individuals who regularly consume caffeine adapt to the continual presence of the drug by substantially increasing the number of adenosine receptors in the central nervous system in an attempt to compensate. This is known as the "tolerance effect." This makes the body much more sensitive to adenosine -- and consequently less sensitive to caffeine. In effect, this forces you to consume more and more caffeine over time to get the same stimulatory effect. On the other hand, any reduction in caffeine intake will effectively increase the normal physiological effects of adenosine because of the increased number of receptor sites, resulting in unwelcome withdrawal symptoms including fatigue, depression, irritability, tremors, jumpiness, not to mention deprivation of deep sleep, and, of course, headaches, as the blood vessels in the brain begin to once again dilate.

Caffeine facts

Thanks to the popularity of energy drinks, caffeine is now omnipresent, but its level of concentration can vary widely. A piece of chocolate may contain as little as 5mg, whereas some energy drinks may contain as much as 160 mg. And for that matter, some medications and diet pills can run as high as 200 mg of caffeine. Buzz city!!!
One of the major problems with caffeine is that it can severely impact sleep patterns. Yes, if you have a morning cup of coffee, 75% of it will clear your body by the time you go to bed. But if you have a couple of cups of drip coffee in the morning, that means you will still be going to sleep with some 50 mg still percolating in your veins -- more than enough to disrupt the depth and quality of your sleep. And if you drink coffee throughout the day, or as an afternoon pick-me-up, the level in your blood at bedtime will climb dramatically. So while, yes, you may yet fall asleep, it is likely the quality of that sleep will not be up to par.
Another problem is that caffeine is a diuretic and can dehydrate you. Some experts claim that the fluid you consume in drinking coffee or energy drinks more than compensates for the fluid you lose through extra urination, but the facts don't bear that out. Claims to the contrary are based on erroneous studies on dehydration and misleading sound bites.
Caffeine and alcohol don't mix -- either while drinking, or for sobering up after drinking. The problem is that caffeine is a stimulant, whereas alcohol is a depressant -- complete opposites. That means that caffeine doesn't negate the effects of alcohol; it only makes you "think" it does. Consuming caffeine creates the impression that you're getting sharper and more sober. But the truth is your reaction time and judgment are still impaired. Mixing alcohol and caffeine make you more likely to have accidents -- either in your car or while operating heavy machinery.
There is also the problem that there are at least 32 epidemiological studies of caffeine that have found an increased risk of adverse developmental or reproductive outcomes. To put that in layman's terms, studies have linked caffeine to both lowered birth weight and a significant increase in birth defects.
And caffeine is a growing problem for kids. The consumption of soft drinks by children has literally doubled in the past 35 years, with soda replacing milk. A 2003 study of Columbus, Ohio middle schoolers found some taking in an astounding 800 milligrams of caffeine a day -- more than twice the recommended maximum for adults of 300 milligrams. And that was in 2003, before the energy drink craze hit full bore. With the advent of energy drinks in the last five years, those numbers have only grown.

So how much caffeine is too much?

According to the Mayo Clinic, for most adults, moderate doses of caffeine -- 200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day -- aren't harmful. But heavy use -- more than 500 to 600 mg a day, or about four to seven cups of coffee -- can cause a whole host of problems, including:

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Nausea or other gastrointestinal problems
• Fast or irregular heartbeat
• Muscle tremors
• Headaches
• Anxiety

Caffeine and the law

There's a popular song from the last 40 years that goes, "I fought the law, and the law won." When it comes to caffeine and caffeinated drinks, that may turn out to be remarkably prescient. A couple of years ago, the State of California announced that state environmental health officials were considering whether or not the caffeine found in soda and energy drinks was harmful to your health, especially for pregnant women. In addition, the California Office of Environmental Health Hazard Assessment is considering placing warning labels on caffeine enhanced drinks if California Health Officials actually conclude that caffeine is a harmful substance.
And if that were not enough, the State of Utah announced earlier this month that they are considering taxing caffeine as a new stream of revenue for the state.
Make no mistake -- whether either of these initiatives ever goes live or not is irrelevant. The bottom line is that caffeine is now in legislative crosshairs around the world. Europe already requires a warning label on high caffeine energy drinks, and France actually has banned Red Bull.

Caffeine -- the miracle drug?

So much for the negatives. Caffeine also has a bright side. At least six studies have shown that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three studies showing the more they drink, the lower the risk. Other research has shown that drinking coffee can reduce the risk of colon and liver cancer by some 25%, slash the risk of skin cancer by some 40%, drop the risk of liver cirrhosis by 22%, and lower the risk of gallstones by nearly half.
Coffee might even offset some of the damage caused by other vices. Some research indicates that people who smoke and are heavy drinkers have less heart disease and liver damage when they regularly consume large amounts of coffee compared to those who don't.
There's also some evidence that coffee may help manage asthma and even control attacks when medication is unavailable, stop a headache, boost mood, and even prevent cavities.
And of course, caffeine is widely used for its stimulating and alertness properties, as well as its ability to enhance athletic performance.
Note: not all of the benefits associated with drinking coffee or tea can necessarily be attributed to caffeine. In many cases, they might be specific to the antioxidants found in those beverages (see below).

So, caffeine yes -- caffeine no?

As I mentioned at the top of the newsletter, when it comes to caffeine, the devil is in the details. With that in mind, let me offer my recommendations.

• Natural caffeine is preferable to "added" caffeine. Natural caffeine comes packaged with a number of powerful antioxidants such as:
  • Chocolate: flavonoids, procyanidins, epicatechin, cocoa phenols.
  • Tea: epigallocatechin, epicatechin gallate, and epicatechin. Not to mention theanine, which is not an antioxidant, but rather, a profoundly beneficial amino acid.
  • Coffee: chlorogenic acid, caffeic acid, and melanoidins.
• The Mayo Clinic says under 300 mg a day is fine. I set the figure much lower -- at about 100 mg a day. That still allows for 3 cups of green tea a day. The exception to this guideline is that if you take your caffeine bound to fiber, as in guarana (not guarana extract), the caffeine releases over time rather than in powerful bursts, which allows you to consume more without the negative side effects.
• Don't use caffeine as part of a daily ritual such as "every morning" to start the day. Use it selectively, if possible, to get a boost only when needed. And take at least two days off each week -- totally caffeine free -- to allow all caffeine to clear from your body on a weekly basis.
• And as much as possible avoid consuming caffeine while pregnant.

Incidentally, one of the reasons for this newsletter is that this past month has been Caffeine Awareness Month. And speaking of caffeine awareness, check out the caffeine calculator at CaffeineAwareness.org, which will calculate how much caffeine you personally are consuming each day.

Today's Natural Cure: Superfoods

Original article from:  mercola.com

Potent “Superfoods” That Can Improve Your Health and Increase Longevity 

 

By Dr. Mercola

One of your most basic health principles is to eat a diet of whole, nutritious foods rather than processed fare. Cutting out grains and sugar (particularly fructose) — which happens more or less naturally once you ditch processed foods from your diet — will take you a long way toward normalizing your weight and improving your health.
But what are the best foods to eat in place of foods you shouldn't eat?
In her new book The Drop 10 Diet, Lucy Danziger, editor-in-chief of Self Magazine, describes how focusing on so-called "superfoods" might change the way you look at weight loss. And she certainly has a good point.
Feeding your body the right nutrients rather than stuffing it with "empty" calories will beannot only help you lose unwanted pounds, it's a key ingredient for living a long and healthy life. Believe it or not, many people who are obese area actually profoundly malnourished.

"At the end of the day, you invest in your wardrobe and your hair and your car and everything else. So invest in your body. Because it's supposed to last for 100 years," she recently told CNN Health.¹

According to the featured article, the term "superfood" was coined in 2004 by Dr. Steven Pratt, author of Superfoods Rx: Fourteen Foods That Will Change Your Life. He, like Danziger, points out that this kind of eating goes beyond the idea of dieting. It's really a way of life. "It's the non-diet diet. It's food you can eat for a lifetime," he tells CNN.²
According to Pratt, a superfood fulfills three qualifications:

1. Are readily available
2. Contain nutrients known to enhance longevity, and
3. Have health benefits backed by peer-reviewed, scientific studies

Pratt's website SuperFoodsRx.com lists a total of 20 examples, which include:

1. Wild-caught salmon
2. Broccoli
3. Spinach
4. Berries, and
5. Green tea

Four "Superfoods" that are Actually Best Avoided...

While I agree with the vast majority of Pratt's selections, especially the five listed above, I disagree with the following four, as I believe these may have more harmful than beneficial effects for most people:

1. Beans. The primary concern with beans is that they are relatively high in carbohydrates and are loaded with lectins that may be incompatible with many people. It is also high in phytic acid which is a potent mineral chelator. If you are going to use beans they need to be soaked for 24 hours or longer and frequently changing the water. They are not perniciously deadly foods, but they in no way shape or form qualify as a superfood. 
2. Low-fat yoghurt: Not only is the low-fat ideology completely false, low-fat yoghurt is also pasteurized and typically loaded with added fructose. Taken together, these three factors put commercial low-fat yoghurt squarely on my list of items to avoid.
To reap the benefits that real yoghurt can provide, opt for homemade fermented yoghurt, using either raw, ideally pastured organic raw milk, full fat organic milk (not low fat or skim).

3. Soy: If you were to carefully review the thousands of studies published on soy, I strongly believe you would reach the same conclusion as I have — which is, the risks of consuming unfermented soy products far outweigh any possible benefits. Furthermore, genetically engineered soy pose additional health hazards over and beyond the damage caused by unfermented soy itself. The only type of soy I recommend is traditionally fermented organic soy products
4. Dried fruits: While whole fruits are excellent sources of nutrients and antioxidants if consumed in moderation, they also tend to be high in fructose, and dried fruits even more so. If you are in the minority of people who are not struggling with insulin resistance, then small amounts of dried fruit would probably be fine, but if you have type 2 diabetes, are pre-diabetic, obese, hypertensive, or have symptoms of heart disease, you're better off avoiding dried fruits until your weight and insulin levels have normalized

Four Commonly Overlooked Superfoods

Avocado made Pratt's list, and its status as a superfood cannot be overemphasized. Besides being rich in potassium (twice as much as that of a banana), avocados are a great source of healthful monounsaturated fat, which is easily burned for energy. This makes it an excellent replacement for grain carbs and other sources of sugar. Remember, when cutting out carbs, you need to replace those calories with healthy fat, which is actually a far better source of energy for your body and brain than carbohydrates.
Four additional superfoods not on Pratt's list, which I believe most people could benefit from, are:

1. Coconut oil: 50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid that your body converts into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Coconut oil is about 2/3 medium-chain fatty acids (MCFAs), which produce a whole host of health benefits, including stimulating your metabolism. MCFA's are also immediately converted to energy — a function usually served in the diet by simple carbohydrates — so like avocados, coconut oil is an ideal replacement for unhealthy grain carbs.
2. Bone broth: Simmering leftover bones over low heat for an entire day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The "skin" that forms on the top is the best part. It contains valuable nutrients, such as sulfur, along with healthful fats, so just stir it back into the broth.
3. Fermented vegetables: Almost everyone has damaged gut flora these days, unless you're part of the minority that eats a strict organic whole foods diet and avoids antibiotics. Fermented vegetables are one of the most palatable fermented foods that can provide you with a robust dose of beneficial bacteria, known as probiotics, which are critically important for optimal physical and mental health. Additionally, fermented foods are very potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals, including some pesticides.
4. Raw macadamia nuts are a powerhouse of a nut, containing a wide variety of critical nutrients,³ including high amounts of vitamin B1, magnesium, manganese and healthful monounsaturated fat, just to name a few.

Gastrointestinal Cancers Likely Reduced by Consumption of Green Tea

In related news, green tea has once again demonstrated why it deserves being ranked as a superfood. Research published in the American Journal of Clinical Nutrition⁴ found that regular green tea consumption, defined as drinking green tea at least three times a week for more than six months, was associated with a 17 percent reduced risk of all digestive cancers combined.
The study included approximately 75,000 middle-aged and senior women enrolled in the Shanghai Women's Health Study. Mean follow-up was 11 years. The digestive cancers most strongly reduced by regular green tea consumption were stomach/esophageal and colorectal cancers. (Women who had ever smoked or who drank alcohol were excluded from the study.)
Women with higher rates of consumption, drinking two to three cups per day, had an even greater risk reduction — 21 percent — for for all cancers of the digestive system, and, those who had been drinking green tea for at least 20 years had a reduced cancer risk totaling 27 percent.

"These results suggest long-term cumulative exposure may be particularly important," lead researcher Sarah Nechuta, Ph.D., MPH told Medical News Today.⁵

This certainly isn't the first time green tea has been associated with reduced cancer risk. Previous tests of one of the active ingredients in green tea, called epigallocatechin-3-gallate (EGCG), showed it could kill cancer cells in samples of skin, lymph system, and prostate tissue taken from both humans and mice, while leaving healthy cells unharmed. Previous studies have also indicated that EGCG may be helpful in preventing:

• Dementia
• High blood lipid
• Arteriosclerosis
• Cerebral thrombus
• Pain and inflammation related to rheumatoid arthritis

Green Tea Lowers Blood Sugar Spikes and May Aid Weight Loss

Yet another study, published in the journal Molecular Nutrition & Food Research,⁶ found that EGCG found in green tea had a significant impact on blood glucose levels in rats when consumed in combination with starchy foods. Blood glucose levels in rats given the equivalent of one and a half cups of green tea for a human were about half as low as in the controls that received the same food but no EGCG. Interestingly, the compound was most effective when given simultaneously with corn starch. No effect was seen when administered with glucose or maltose.
The research raises the possibility that green tea might help you control blood sugar spikes associated with starchy foods when consumed simultaneously. Keep in mind that adding sugar to your tea will likely negate this beneficial effect. And, besides that, no amount of green tea in the world will ever negate the overall detrimental impact of donuts and bagels...
That said, green tea has repeatedly been shown to have a beneficial impact on weight by improving fat burning and metabolism. A couple of the proposed mechanisms for this effect include the activation of hepatic lipid catabolism, which involves the release of energy resulting in the breakdown of complex materials, and increased levels of fat oxidation and thermogenesis, where your body burns fuel such as fat to create heat.
My personal favorite is Matcha green tea, as it has a wonderful flavor and superior nutrient content as it has not been damaged through processing. The best Matcha green tea comes from Japan and is steamed, rather than roasted or pan-fried. As a result, Matcha green tea retains all the nutrient-rich value possible from the tea leaf.

Today's Natural Cure: Antioxidants

Original article from:  jonbarron.org

The Ultimate Antioxidant

So what's the story with antioxidants? Do they make a difference or not? If you listen to the buzz, you end up more confused than ever.

• According to Julian Whitaker, M.D., "The jury has reached a verdict and I urge my medical colleagues to listen carefully. It's no longer a question of should our patients be taking antioxidant supplements, but rather which ones and why. It's time that physicians recognize the value of the growing body of research showing the many health benefits of natural antioxidants."
• But if you listen to Stephen Barrett, M.D. at www.quackwatch.org (very worthwhile for a contrary perspective), "There is widespread scientific agreement that eating adequate amounts of fruits and vegetables can help lower the incidence of cardiovascular disease and certain cancers. With respect to antioxidants and other phytochemicals, the key question is whether supplementation has been proven to do more good than harm. So far, the answer is no, which is why the FDA will not permit any of these substances to be labeled or marketed with claims that they can prevent disease."
• Or this from the Professor Tony Segal of the University College of London's Centre for Molecular Medicine, "Many patients might be using expensive antioxidant drugs based upon completely invalid theories as to their therapeutic potential."
• Confused, yet? Well then, how about this from The Rotterdam Study of Dietary antioxidants and Parkinson disease. "CONCLUSION: Our data suggest that a high intake of dietary vitamin E may protect against the occurrence of Parkinson's Disease."

Get the idea? There is a great deal of confusion and misinformation out there on antioxidants. So let's try and clear some of it up, and for that I can steal from my own book, Lessons from the Miracle Doctors.

What Exactly Is a Free Radical?

A free radical is a cellular killer that wreaks havoc by damaging DNA, altering biochemical compounds, corroding cell membranes, and destroying cells outright.
Scientists now know that free radicals play a major role in the aging process as well as in the onset of cancer, heart disease, stroke, arthritis, and possibly allergies and a host of other ailments. The link between free radicals and the "aging diseases" is the most important discovery since doctors learned that some illnesses are caused by germs.
In a very real sense, the free radical process in our bodies is much the same as the process that causes fuel to burn and oil to go rancid or an apple to turn brown if you slice it open and expose it to air. It is as though our bodies rust from the inside out. When the process gets really out of control, it can cause tumors, hardening of the arteries, and macular degeneration -- not to mention wrinkled skin -- to name just a few.
The bottom line is that we can think of free radicals as ravenous molecular sharks -- sharks so hungry that in little more than a millionth of a second, they can be making a frenzied attack on a healthy neighboring cellular molecule.

Why are Free Radicals So Deadly?

A single free radical can destroy an enzyme, a protein molecule, a strand of DNA, or an entire cell. Even worse, it can unleash, in a fraction of a second, a torrential chain reaction that produces a million or more additional killer free radicals.
There are four primary sources of free radicals:

1. The Environment: Air pollution, cigarette smoke, smog, soot, automobile exhaust, toxic waste, pesticides, herbicides, ultraviolet light, background radiation, drugs, and even certain foods can all generate free radicals in the body.
2. Internal Production: Our bodies constantly produce free radicals as a byproduct of normal metabolism.
3. Stress factors such as: aging, trauma, medications, disease, infection, and "stress" itself all accelerate the body's production of free radicals -- by a factor of eight, or more.
4. Chain reactions: When a free radical steals an electron to balance itself, it creates a new free radical in the molecule from which it stole the electron. In many cases the new free radical will seek to balance itself by stealing an electron -- and on and on. And remember, even one free radical is capable of destroying an entire cell, or a strand of DNA.

Are All Free Radicals the Same?

There are many types of free radicals in the body. Four particularly nasty ones are:

1. Superoxide radical: This radical tries to steal its much-needed electron from the mitochondria of the cell. When mitochondria are destroyed, the cell loses its ability to convert food to energy. It dies.
2. Hydroxyl radical: This free radical attacks enzymes, proteins, and the unsaturated fats in cell membranes.
3. Lipid peroxyl radical: This radical unleashes a chain reaction of chemical events that can so totally compromise the cellular membrane that the cell bursts open, spews its contents, and dies.
4. Singlet oxygen: Not technically a free radical, this metabolite can nevertheless wreak havoc on the body.

Your body is constantly replacing and repairing free-radical damaged cells; but with the way we live and abuse ourselves, our bodies are bombarded with more free radicals than they can handle. By supplementing with antioxidants, we help our bodies keep up with the carnage. We can even get ahead of the game and reverse damage.

What Are Antioxidants?

Antioxidants are compounds that render free radicals harmless and stop the chain reaction formation of new free radicals.

Where Do They Come From?

There are three sources of antioxidants.

1. Several metabolic enzymes produced by the body are extremely effective antioxidant scavengers. Unfortunately, the body's ability to produce these enzymes fades dramatically in our late twenties.
2. Many foods and plants provide powerful antioxidants. Among these are: Vitamins E and C, Beta Carotene, and the Proanthocyanidins (including Pycnogenol®).
3. Cutting edge research is continually uncovering new antioxidants.

What Are the Benefits of Antioxidants?

Many scientists now believe that free radicals are the MAJOR villain in both aging and disease. The amount of cells destroyed over the years by free radicals is enormous. Free radicals literally "eat away" the major organs of the body. Just one example: the size of a 25 year old's liver is often TWICE that of a person of 70.

• The use of antioxidant supplements at a maintenance level may provide the ultimate defense against premature aging and a compromised immune system.
• At therapeutic levels, antioxidants may actually play a significant role in reversing many of the effects of aging and disease.

And it is those last two statements that take us right back to the heart of the controversy.
So Why the Inconsistent Test Results?
Now that we have a little understanding of what antioxidant's are and how they work, let's go back to where we started and see if we can understand why studies have produced such inconsistent results.
First, in many cases, antioxidants exist as part of complexes -- in nature, beta carotene always comes as part of a carotenoid complex, not in isolation (more than 400 carotenoids in a single carrot, for example). In nature, vitamin C always comes as part of complex containing bioflavonoids and calcium -- not as pure ascorbic acid. Ellagic acid as part of a group of ellagitannins, not as chemically pure ellagic acid. Etc. Etc. Etc.
Medical science, however, when testing, doesn't like complexes. Complexes are too, well, "complex." For this reason, scientific studies much prefer to test isolates. Unfortunately, this skews results significantly to the negative. Understand, there is a huge difference between a full vitamin E complex that contains all 4 tocopherols and all 4 tocotrienols and isolated d-alpha tocopherol (which is never found by itself in nature). But it's even worse than that.
You see, there is often a huge difference between the natural and the synthetic form of an antioxidant (or vitamin for that matter). dl-alpha-tocopherol, the synthetic form of vitamin E isolate is at best only 30-50% as effective as the naturally derived isolate -- which is, as we mentioned above, is only fractionally as effective as the whole complex. Now, understanding this, you would think that anyone testing the efficacy of Vitamin E as an antioxidant, would automatically use only the full complex. Right?
Wrong.
Currently, one of the largest cancer studies in US history is underway: The Selenium and Vitamin E Cancer Prevention Trial (SELECT). The study is taking place in the United States, Puerto Rico, and Canada. It's goal is to find out if taking selenium and/or vitamin E supplements can prevent prostate cancer in men age 50 or older. The SELECT trial is expected to stop recruiting patients in May 2006. The study will continue for 7 years after the last man has enrolled, meaning that each man will participate for 7 years or more, depending on when he joins the study. More than 400 sites in the United States, Puerto Rico, and Canada are taking part in the study. Over 32,000 men will participate in SELECT. Sounds impressive, yes?
Well here's the catch.

• The vitamin E they're using is dl-alpha-tocopherol -- the synthetic isolate form of vitamin E, the least effective form possible.

On the other hand, the selenium they're using is l-selenomethionine, which is an organic, highly useable form of selenium. The study gets points for that.
But based on the forms of antioxidants being used, the results of the study are highly predictable even before it starts.

• Selenium helps
• Vitamin E does not
• There is little synergistic effect from the use of selenium and Vitamin E together.

There you go. At great savings to the American taxpayer, I've just given you the erroneous results that will be documented 13 years from now. What a waste!!

The Ultimate Antioxidant

I now present an antioxidant formula based on years of expertise in the field -- even including the amounts required for each antioxidant. (Note: as ways to incorporate whole-food complexes while still maintaining potency are developed, or new phytochemicals are discovered, this formula will change.)
Note also: Where appropriate, I have indicated changes from my previous version of this formula.

Vitamin A as Alpha and Beta carotene -- 5,250 IU

Carotenoids are phytonutrients that protect plants from damage caused by UV radiation and other environmental factors. In humans, they have been shown to inhibit the proliferation of various types of cancer cells such as those affecting the lungs, stomach, cervix, breast, bladder, and mouth. They also have been proven to protect against atherosclerosis, cataracts, macular degeneration and other major degenerative disorders. The key carotenoids are: beta carotene, alpha carotene, lycopene, and zeaxanthin.
Probably the best known of the carotenoids, beta carotene is converted by the body into vitamin A as needed to strengthen the immune system and promote healthy cell growth. In addition, beta carotene is a potent antioxidant, offering particular benefits to the immune system and the lungs. (Note: synthetic beta carotene, made from acetylene gas is to be avoided. As a side note, synthetic beta carotene was used in the studies that produced negative results when beta carotene was tested.)
But also, it is important to understand that beta carotene is not the most important of the carotenoids. It's just the only one that is a recommended daily requirement. Once again, the FDA and the USDA are several decades behind the times.
For example, recent studies have shown that alpha carotene is one of the most powerful carotenoids and has a strong inhibitory effect on the proliferation of various types of cancer cells such as those affecting the lungs, stomach, cervix, breast, bladder and mouth. It works by allowing normal cells to send growth-regulating signals to premalignant cells.
Bottom line. You want a carotenoid complex, not pure synthetic beta carotene.

Lutein -- 10 mg

In addition to being a specific for the prevention of macular degeneration (lowering the risk by over 50%), lutein has also been shown to have strong anti-cancer properties. Its antioxidant effect is significantly enhanced by the presence of zeaxanthin, and bilberry. When combined with vitamin C, these three antioxidants have been shown to significantly decrease the risk of cataracts. In this version of the formula, I upped lutein levels by 25%.

Zeaxanthin -- 500 mcg

To match the increase in lutein, I increased zeaxanthin levels by 66%. Lutein and zeaxanthin are both part of a group of carotenoids known as xanthophylls, which are extremely beneficial to the eyes and help significantly in the prevention of macular degeneration

Lycopene -- 6 mg

Derived primarily from tomatoes (cooked, not raw), lycopene appears to be one of the best defenses against prostate cancer and bladder cancer. When used in conjunction with vitamin E and green tea extract, studies indicate that it inhibits prostate cancer proliferation by some 90%.1

Selenium (as methylselenocysteine) -- 140 mcg

Food sources provide selenium in either an inorganic form (selenite or selenate) or in an organic form where it displaces sulfur in methionine or cysteine. By switching from the inorganic form to the organic, readily useable methylselenocysteine form, I was able to virtually double selenium levels with no concerns about toxicity and improve absorbability at the same time.
Selenium is a component of glutathione peroxidases which are primarily responsible for reducing peroxide free radicals that include lipid peroxide formation in cell membranes. Reduction of peroxides breaks the auto-oxidative chain reaction that damages cell membranes. Selenium is synergistic with glutathione and catalase in helping to protect the integrity of cell membranes. It stops the growth of tumors, and it protects the liver.
Specifically, low levels of selenium have been connected to death from heart disease, breast cancer, prostate cancer, colon cancer, and in fact cancer of all kinds. Some studies have shown that selenium may be 50-100 times more powerful than any other anti-carcinogen known.

Sodium Citrate -- 0 mg

If you keep increasing levels of some ingredients, you have to remove others. I dropped sodium citrate from the formula to make room.

N-Acetyl-Cysteine (NAC) -- 225 mg

One of the keys to a healthy immune system is maintaining high levels of glutathione in the body. Unfortunately, supplementing with glutathione doesn't really help. Fortunately, there are alternatives. Supplementation with N-acetyl-cysteine (NAC) has been proven to substantially raise the body's glutathione levels. In addition, NAC supplementation is mandatory for all smokers and big-city dwellers as it protects against toxic aldehydes that enter the body through cigarette smoke and pollution.

L-Methionine -- 225 mg

An essential sulfur amino acid, methionine is a powerful antioxidant and liver detoxifier -- where it assists in the normal detoxification processes. As an antioxidant, it provides powerful protection in the colon. And finally, methionine is involved in the synthesis of choline, adrenaline, lecithin, and B12, and it works as a powerful SAMe precursor.

Quercetin -- 180 mg

Quercetin is one of the class of antioxidants known as bioflavonoids. A prime role of quercetin is to protect the integrity of cell walls from free radical damage. In addition, quercetin prevents the release of histamines into the bloodstream, thereby helping to control food and pollen allergies.

Gingko biloba-- 180 mg (24/6%)

Known as the brain antioxidant, gingko has been shown to increase brain functionality, which makes it useful in helping to improve concentration and memory. This makes it a specific for Alzheimer's, where it has the added benefit of helping to significantly reduce depression.
In addition, gingko oxygenates the blood, increases circulation, and strengthens blood vessels. And finally, its anti-inflammatory, lung-relaxant properties have proven useful in the treatment of asthma, where it eases coughing and reduces tissue inflammation.

Curcumin -- 120 mg

Curcumin is what gives turmeric its yellow color. Studies have shown that it can inhibit colon cancer cells by some 96% in a matter of hours. It also appears to have great potential in countering the effects of prostate cancer and breast cancer. In a sense, curcumin can be thought of as natural chemotherapy -- with the ability to selectively kill cancer cells, while at the same time leaving normal cells alone. Note: Curcumin and green tea strongly reinforce each other.

Green tea extract -- 120 mg (95%)

By moving up from an 83% extract to a 95% extract, I was effectively able to increase the activity level of the green tea by 14% while keeping the amount the same. Green tea antioxidants are of the same family as grape seed and pine bark extracts. They are polyphenols, chief of which are the flavonoids called proanthocyanidins. In green tea, the main proanthocyanidins are the catechins, and the most powerful of the catechins is Epigallocatechin Gallate (EGCG), found in the highest concentration in green tea.
Green tea works to prevent tumors from developing the blood vessels they need to survive. It has been shown to inhibit metastasis. And it is the first known natural telomerase inhibitor. That is to say, it eliminates the "immortality" of cancer cells which is their trademark and which makes them so deadly. Green tea is particularly effective in destroying the causes of leukemia, prostate cancer, and breast cancer.
And the benefits of green tea don't stop there. It has also been shown to be effective in regulating blood sugar, reducing triglycerides and in reversing the ravages of heart disease. (Incidentally, the Japanese, who drink large amounts of green tea, have some of the lowest rates of cardiovascular disease in the world.)
Green tea seems to be able to almost totally prevent cancer causing DNA damage in smokers -- a possible explanation as to why the Japanese, who are among the world's heaviest smokers, have such a low incidence of lung cancer.
And finally, green tea has great benefits for the brain as well, serving as an effective MAO inhibitor, protecting against brain-cell death from glucose oxidase, over-production of nitric oxide, and lowering the amount of free iron reaching the brain (a bad thing). The net result is that there are strong indications that green tea extract may play a major role in protecting against both Parkinson's and Alzheimer's disease.
Note: if you drink green tea, adding cream or milk to the tea seems to destroy the antioxidant benefits.

Bilberry -- 120 mg (25%)

The anthocyanosides found in bilberry are known for their ability to help nourish and repair the tiny capillaries within the eye. In addition, the bilberry bioflavonoids are beneficial to the connective tissue that lines blood vessels and binds ligaments throughout the body.

Alpha lipoic acid -- 100 mg

Sometimes called the "Mother" antioxidant, alpha lipoic acid (ALA) plays a major role in helping recycle vitamins E and C so that they can be used over and over again by your body. In its own right, ALA is one of the main boosters of glutathione levels in body cells, and is one of the key co-factors involved in generating energy in the cells mitochondria.
And finally, ALA has also been shown to significantly rejuvenate the cognitive skills of people as they age.

SOD -- 75 mg

Superoxide dismutase (SOD) works along with glutathione to neutralize reactive oxygen molecules in the body. SOD specifically targets the superoxide radical, which, as we discussed in the last newsletter, attacks cell mitochondria. When mitochondria are destroyed, the cell loses its ability to convert food to energy. It dies. SOD also works in the cytoplasm of the cell to prevent the hydroxyl radical from attacking enzymes, proteins, and the unsaturated fats in cell membranes.

Tocotrienols -- 100 mg

In this version of the formula, I increased tocotrienol levels by 33%. Derived from rice bran or palm oil, tocotrienols are a unique vitamin E fraction that is 40 times more powerful than standard vitamin E. Tocotrienols are rich in the gamma tocopherol fraction of vitamin E that strongly inhibits both the estrogen-responsive and the non-estrogen responsive breast cancer cells.

OPCs 95-97% 100 mg

By moving up to a 95-97% extract and increasing the amount from 60 mg to 100 mg, I was able to more than double the activity level of the grape seed extract I had previously used.
Similar to green tea, the active ingredients in grape seed extract are the proanthocyanidins (but in a different combination and ratio). The importance of the proanthocyanidins in grape seed extract is that they are water soluble and highly bio-available.
Above all else, grape seed extract is known as a defender of the circulatory system. It improves peripheral circulation, revives declining capillary activity by up to 140%, and increases vascular response by some 82%. It repairs varicose veins and aids in the prevention of bruising.
In addition, grape seed extract is synergistic with vitamin C, vastly increasing vitamin C activity and strengthening collagen activity -- including in the connective tissue of the arterial wall and the skin.

Resveratrol -- 30 mg

For several years, grape seed extract was all the rage. As it turns out, grape SKIN contains its own powerful phytoalexin antioxidant called resveratrol. In controlled studies, resveratrol has been shown to reduce skin-cancer tumors by up to 98% and to stop production of leukemia cells. In addition, it works as a Cox inhibitor, thus halting the spread of cancer throughout the body. Resveratrol is a naturally occurring antioxidant that decreases the "stickiness" of blood platelets and helps blood vessels to remain open.
In addition, resveratrol appears to have estrogen-like properties, and may be helpful in the treatment of breast diseases. Also, studies indicate that resveratrol can profoundly inhibit glucose uptake in HL-60 and U937 cells. Thus, resveratrol may prevent or abate metabolic disorders such as obesity and non-insulin dependent diabetes mellitus type 2.
And finally, on August 25, 2003, the results of a study were released that showed resveratrol extended the life span of yeast cells by 70% by activating a "longevity gene" expressed during caloric restriction. Since mammals have the same "longevity gene" and since caloric restriction is known to extend the lifespan of mammals, scientists speculated humans might be able to receive the longevity benefits of caloric restriction simply by supplementing with resveratrol.
I previously used 60 mg of a general grape skin extract, high in polyphenols, but not necessarily high in resveratrol. By switching to 30 mg of a concentrated resveratrol extract I was able to significantly boost its impact in the formula.

Chaparral Extract -- 100 mg (4:1)

I moved this puppy way up from 375 mcg to 100 mg of 4:1 extract. The active antioxidant in Chaparral, a lignan called Nordihydroguaiaretic Acid (NDGA), has been shown to specifically target virtually all forms of herpes virus -- and has been shown to be up to 97.5% effective. It also is an effective counter to radiation induced free radical damage. And there are strong indications it is an effective aid in the prevention of Alzheimer's and rheumatoid arthritis.

Catalase -- 300 mcg

Glutathione peroxidase, superoxide dismutase, and catalase are the primary three enzymes produced in the body as an antioxidant defense. Catalase is a specific for protection against tumors. A little catalase can go a long way: one catalase enzyme molecule can catalyze the breakdown of five million molecules of peroxide radicals into water and oxygen in just one minute.

Biotin -- 1.8 mg

When taking high doses of alpha lipoic acid, it is important to also take biotin because alpha lipoic acid can compete with biotin and interfere with its activity in the body.

Bioperine -- 4500 mcg

Bioperine serves the same purpose in this formula that cayenne serves in my liquid tinctures. It drives the other ingredients into the blood and significantly improves their efficacy. In human studies, for example, the bioavailability of curcumin was increased twentyfold when used with bioperine. Bioperine improves the absorption of many vitamins and biochemicals in the intestine, promotes their retention in cells, and prevents their being metabolized in the liver. Effectively, it increases the efficacy of virtually all of the ingredients in this formula.

Other Antioxidants

There are other antioxidants that are well worth taking, but because of the quantity needed to be effective, make no sense to include as part of an overall formula. These include:

• Vitamin E
  In addition to protecting the cardio-vascular system, a complete Vitamin E complex (4 tocopherols and 4 tocotrienols), is particularly effective in reducing the incidence and mortality of prostate cancer. When combined with lycopene, the synergistic effect is even more pronounced. 800 IU a day is recommended.
• Vitamin C The antioxidant benefits of vitamin C are invaluable. The trick is that almost all of the vitamin C sold today is marginal. You need 500-1,000 mg of vitamin C a day -- but ideally it should be a complete complex, bound to food, so your body can use it properly. In fact, there is some evidence that although it is "chemically" identical, the synthetic form of vitamin C (ascorbic acid) may actually thicken the arterial walls of the heart by as much as 2.5 times!
• Methylation Although technically not a free radical problem, the results of methylation (the exchange of methyl groups in the body) has similar effects. As we age, our body's ability to provide methyl donor groups declines. The bottom line is that everyone should be on a supplement to prevent homocysteine damage to the cardiovascular system, cancer, DNA damage, and deterioration of the brain. S-adenosylmethionine, also known as SAMe is a popular alternative. But a less expensive choice is to purchase at any discount health store a formula that contains, approximately: 500 mg of trimethylglycine, 50 mg of B-6, 800 mcg of folic acid, 500 mcg of B-12 (best in the form of methyl-cobalamine, if you can find it).
• Foods
  Certain foods are high in antioxidants and should be a regular part of the diet. In fact, the US Department of Agriculture recently rated a large number of foods according to their Oxygen Radical Absorbence Capacity. The higher the number, the more powerful the antioxidant value. All ratings were based on 3 1/2 oz of the tested food. As a reference, carrots (high in the carotenoids) had a 207 rating.
  • Broccoli florets, Brussels sprouts, Raw spinach, and Kale
    Broccoli carries a rating of 890, brussels sprouts 980, spinach 1,260, and kale 1,770. Be aware that these foods contain other phytonutrients that go well beyond their antioxidant value.
  • Strawberries, Raspberries, Pomegranates
    The key polyphenol found in these fruits is ellagic acid. Studies have shown that men who eat the most strawberries have the lowest rates of prostate cancer. Strawberries were rated at 1,540.
  • Blueberries
    The antioxidants found in blueberries are called anthocyanins, which are particularly effective in increasing dopamine levels in the brain. This alone makes regular consumption of blueberries beneficial. Blueberries were rated at 2,400.
  • Raisins
    Surprise! Raisins carry a value of 2,830.
  • Prunes
    Whoa! The lowly prune is top rated at 5,770. Eat prunes daily!

Well, there you have it: my version of the ultimate antioxidant. Over the years, I have watched people use earlier versions of this formula with remarkable effect. Enjoy.

Today's Natural Cure: Avoiding Antibiotics

Original article from:  naturalsociety.com

Are Antibiotics Making People Fat?

Not to find excuses for obesity, because people do enough of that as it is, but what if the food we are eating is causing obesity because of issues not related to simple nutrition? What if the antibiotics being fed to livestock and pumped into the general population were making us fat? Well, there’s a good chance they are.
Antibiotics aren’t only given to livestock to ward of disease in overcrowded conditions—it is given to them because low doses of such medication over an extended period has another beneficial (in the eyes of meat producers) effect. That effect is weight gain.
Known as subtherapeutic antibiotic therapy (STAT), livestock producers have been using this method of weight gain since the 1950s. Ari LaVaux, with AlterNet, reports that 80 percent of antibiotics bought in the U.S. are bought for this purpose alone.
If they give it to animals to make animals fat, it doesn’t seem like a stretch that they would also make people fat.
A study as early as 1955 showed that antibiotics would cause weight gain in subjects compared with a placebo group. And other research zoning in on antibiotics for children found that these medications may lead to lifelong obesity later in life.
The growing use of antibiotics in livestock animals could be playing a role in the growing obesity trend. But, scientists caution, “correlation does not equal causation,” in other words, just because obesity and antibiotics are linked doesn’t mean the antibiotics in meat are certain to cause obesity.
A growing body of research seems to be pointing towards causation, however. Researchers believe antibiotics affect the way we metabolize food. In one study, for example, antibiotics changed the bacterial balance in the guts of mice. In other words, they changed their natural metabolism and made them fat.
So, antibiotics make pigs, cattle, and mice fat, and we know that they have been “linked” to weight gain in humans, is that enough for causation? Not quite. A threat to the reputation of antibiotics is a threat to the traditional medical establishment. They won’t let their beloved antibiotics go that easily.
Antibiotics kill bacteria; it’s their job. But the body and the digestive system in particular, is filled with many beneficial bacteria, crucial to our optimal health and functioning. So, it stands to reason that antibiotics could alter this delicately balanced ecosystem and lead to many different negative effects—obesity being only one.

 

Not to find excuses for obesity, because people do enough of that as it is, but what if the food we are eating is causing obesity because of issues not related to simple nutrition? What if the antibiotics being fed to livestock and pumped into the general population were making us fat? Well, there’s a good chance they are.
Antibiotics aren’t only given to livestock to ward of disease in overcrowded conditions—it is given to them because low doses of such medication over an extended period has another beneficial (in the eyes of meat producers) effect. That effect is weight gain.
Known as subtherapeutic antibiotic therapy (STAT), livestock producers have been using this method of weight gain since the 1950s. Ari LaVaux, with AlterNet, reports that 80 percent of antibiotics bought in the U.S. are bought for this purpose alone.
If they give it to animals to make animals fat, it doesn’t seem like a stretch that they would also make people fat.
A study as early as 1955 showed that antibiotics would cause weight gain in subjects compared with a placebo group. And other research zoning in on antibiotics for children found that these medications may lead to lifelong obesity later in life.
The growing use of antibiotics in livestock animals could be playing a role in the growing obesity trend. But, scientists caution, “correlation does not equal causation,” in other words, just because obesity and antibiotics are linked doesn’t mean the antibiotics in meat are certain to cause obesity.


Read more: http://naturalsociety.com/are-antibiotics-making-people-fat/#ixzz2DNHLOrep

Today's Natural Cure: Spice

Original article from:  truthaboutabs.com

The Top 10 Super-Spices that Protect Your Body
These 10 powerful spices help to control blood sugar, reduce inflammation, boost your metabolism, aid fat loss, and reduce your risk of cancer and heart disease
by Catherine Ebeling - RN, BSN & Mike Geary - Certified Nutrition Specialist
co-authors - The Fat Burning Kitchen

Every time you flavor your meals with herbs or spices you are supercharging your food without adding a single calorie. You can transform something ordinary and bland into something truly extraordinary tasting and good for your body, just by generously adding herbs and spices to your meals.
Did you know that certain herbs and spices contain a wide variety of some of the most potent antioxidants of any food? In fact, many herbs and spices rank even higher in antioxidant activity than many fruits and vegetables, with some spices such as cloves, turmeric, and cinnamon having as much as 10-50x more antioxidants measured by ORAC value (on a weight to weight comparison) compared to blueberries.
The benefits of the antioxidants in spices include some very powerful protection against many serious diseases like cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s, and overall aging.
Herbs and spices add tons of extra flavor, and when combined with the nutrition in other foods, they actually exponentially boost the natural antioxidants, phytonutrients, and anti-inflammatory power of the food.
Besides the super antioxidants, herbs and spices can also:

• Aid Fat Burning and Boost Metabolism - many herbs and spices are thermogenic, which means they naturally help to increase metabolism, partly because they are so nutrient-dense.
• Help Stabilize Blood Sugar - Some spices are also good at regulating blood sugar and controlling insulin--even as good as some diabetic drugs! When your blood sugar is well controlled, you are more likely to burn fat and not store calories as excess weight.
• Powerful Anti-Inflammatory Properties –Scientific studies show that herbs and spices can actually work as well or better than some medications at calming inflammation without the negative side effects of isolated drugs.
• Anti-bacterial, anti-viral, anti-fungal - Many herbs and spices contain properties that effectively kill dangerous pathogens like viruses, bacteria and stubborn fungi. The natural properties in these foods work against many microbes that are resistant to conventional medications.

Here are 10 of the most potent superfood herbs and spices you can eat:
1. Basil - Basil is a very effective anti-inflammatory herb with extraordinary healing benefits that work for arthritis, allergies, and inflammatory bowel conditions, to name a just a few. In addition, basil helps kill harmful bacteria that cause food poisoning including: Listeria, Staph, and E. coli O:157:H7.
Basil is also an excellent source of beta carotene, a powerful antioxidant that prevents free radical damage. Free radical damage is the primary cause of heart disease, cancer, and many other serious health conditions, as well as aging. Because of its dark green color, it is an excellent source of vitamin K, calcium and magnesium, which is good for the bones. It is also a great source of iron, manganese, vitamin C and potassium.  Use both fresh basil and dried basil generously in your foods to maximize it's benefits.
2. Cinnamon - This ancient spice has one of the highest antioxidant levels of any spice.
Cinnamon is highly effective at helping to stabilize blood sugar levels, making it very effective for those with diabetes (type 1 and type 2). In one study of people with type 2 diabetes, just two teaspoons a day reduced blood sugar as much as 20-30%, as well as lowering LDL cholesterol and triglyceride levels.
Cinnamon also has powerful anti-inflammatory properties, and helps relieve pain and stiffness in muscles and joints, including arthritis. Cinnamon has a positive effect on brain function, and smelling cinnamon, or chewing cinnamon flavored gum, can possibly help improve memory and attention. Cinnamon also reduces inflammation in blood vessels that leads to atherosclerosis and heart disease, as well as having antifungal and antibacterial properties.
You can read another article we have here about how cinnamon can even help control belly fat in an indirect way.
Try cinnamon in your smoothies, yogurt, healthy baking recipes, oatmeal, mixed with berries, or as a healthy addition in your coffee or tea.
3. Cayenne - This hot spice not only heats up your dishes, it heats up your body and raises your metabolism, helping you burn fat faster. And an interesting research study showed that when a person consumed an appetizer with red pepper flakes, they ate 15% less food. And for those of you who avoid cayenne because you think it bothers your stomach, cayenne pepper is actually healing to stomach tissues, it stimulates digestive enzymes, and helps prevent stomach ulcers.
Cayenne reduces LDL blood cholesterol, triglyceride levels, and decreases the formation of harmful blood clots, all of which prevent heart attacks and strokes. And, cayenne is a very effective anti-inflammatory and pain remedy for everything from headaches to arthritis and sore muscles, as well as clearing nasal congestion and boosting immunity.
Try cayenne in your morning eggs, in soups, stews, chili, or meatloaf for a little metabolism boosting spice!
4. Cloves - Cloves have a unique sweet and spicy flavor, but also contain powerful natural medicine. Cloves have strong antiseptic and germicidal ingredients that help fight infections, relieve digestive problems, and arthritis pain. One of cloves’ best known uses is its ability to relieve tooth and gum pain.  Cloves have been measured as having THE highest antioxidant level (ORAC value) of all spices and herbs.
The oil in cloves kills bacteria and is very effective when applied to scrapes, cuts, fungal infections, itchy rashes, bites, burns, or bruises. Cloves also help digestive problems like gas, indigestion, nausea and vomiting, and eliminate harmful parasites, bacteria and fungus in the digestive system. And the smell of cloves helps to encourage mental creativity too.
Cloves can be a great healthy addition to hot teas.
5. Cumin - Cumin is another spice that is especially high in antioxidants, but cumin is known for being especially good for digestion. It stimulates the gallbladder and pancreas to secrete enzymes and bile that break down food into usable nutrients your body can use. Cumin also helps detoxify the body, and is highly effective for respiratory disorders like asthma and bronchitis.
Cumin, like cinnamon, helps keep blood sugar levels stable, which means cumin is great for diabetics or pre-diabetics, and it means less chance of weight gain and excess body fat. Cumin has been proven to work as well as some commonly used diabetic drugs at regulating insulin and glycogen. Cumin is also a very good source of iron, vitamin C and vitamin A, which benefit the immune system.
Cumin goes great in chili!
6. Turmeric - Turmeric’s yellow-orange pigment, curcumin, is the main active ingredient in this super spice. Curcumin’s anti-inflammatory benefits are actually comparable to drugs like hydrocortisone and over-the-counter anti-inflammatory medicines like Advil and Motrin. But, unlike the drugs, curcumin is not toxic at all.
Curcumin is more effective slowing down the development of Alzheimer’s disease than many medications, because it decreases inflammation and oxidation in the brain. This spice also speeds up the recovery time from strokes as well. Turmeric and its active ingredient, curcumin, are also highly effective against diseases like irritable bowel disease, ulcerative colitis, Crohn’s, and arthritis. Turmeric also improves liver function, lowers homocysteine and prevents heart disease.
Most importantly, turmeric is one of the most potent anti-cancer spices that helps protect you.  Turmeric and it's derivatives are currently being studied in alternative cancer treatments.
Try this trick:  Using black pepper along with turmeric (I use this combo in my eggs every morning) helps to increase the absorption of turmeric's curcumin in the body.  We also have a full article on the super health benefits of turmeric here.
7. Rosemary - Rosemary contains active ingredients that are potent antioxidants as well as anti-inflammatory agents. Rosemary has long been known to improve concentration, boost memory, and lift depression. Rosemary also strengthens the immune system, improves circulation, stimulates digestion, and fights cancer, as well.
Rosemary is highly effective for respiratory problems including asthma, chest congestion, and respiratory infections. While rosemary adds a delicious savory flavor to meat dishes, it also helps digestion by stimulating the gallbladder to release bile as well. Rosemary will protect your body against harmful carcinogenic toxins and prevents colon cancer, stomach, breast, and lung cancer.
Fun fact:  If you're going to grill meats, marinating meats for hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are carcinogenic compounds that can form when meats are grilled.  So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat.
The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats.  But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!
One more important point about grilling meat: Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done.  I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway.  But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens.
Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat.
By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.
8. Ginger - Ginger is VERY powerful for your health!  Ginger contains over 25 different antioxidants, which makes it extremely effective at fighting free radicals in many different body systems. Ginger is best known for its ability to reduce nausea and vomiting, as well as motion sickness. In fact, ginger may even be more effective than Dramamine, one of the most common drugs used for motion sickness. And because ginger does not have harmful side effects like many drugs, it is very good for nausea from pregnancy. Studies actually show that just 1 gram of ginger before surgery is more effective than the standard anti-nausea medication given for post surgical nausea and vomiting.
Ginger is also a soothing remedy for sore throats from colds and flu because of its antiviral properties. Ginger also helps coughs and is an effective expectorant. Try a tea made with hot water simmered with a few slices of ginger and a small amount of honey and lemon for a soothing tonic when you are sick.
Because ginger is such a strong anti-inflammatory, it helps reduce the pain and swelling of arthritis, and muscle aches. Ginger also fights cancer, reduces cholesterol, and prevents blood clots that lead to strokes or heart disease.  I like to use a slice of ginger root in my hot teas sometimes, in our batches of iced teas, and of course, I love piling ginger on top of sushi!  I take a couple capsules of ginger daily since it's not as frequently used in dishes as some other spices.
9. Oregano - This herb contains an oil that is a very potent anti-bacterial, anti-fungal and anti-viral agent, rosmarinic acid (also found in rosemary).   Oregano oil has been used to treat a wide range of conditions from bacterial and viral infections, to parasites and stubborn fungal infections. Although the oil of oregano is most often used for medicinal purposes, the herb itself can provide many of the same benefits when consumed regularly.
Oregano also relieves inflammation, internal or external, and can offer relief from allergies, aches and pain, without side effects.  Oregano is very high on the ORAC scale of measured antioxidant value.
10. Thyme — Thyme’s active ingredient is known for treating bronchitis, sore throats, chest congestion, laryngitis and asthma. Thyme is so effective it is often an ingredient in cough drops and mouthwashes to treat inflammation and infections. Thyme is also effective as a soothing stomach aid to relieve gastritis, indigestion and colic.
Thyme helps prevent cancer, improve memory, treat Alzheimer’s, calm the nerves, and alleviate depression, nightmares, and insomnia. An interesting new discovery about thyme shows that it actually boosts the amount of DHA (an important ingredient in omega 3 fatty acids) in the brain, heart and kidney cells.
Here are some other health benefits of some of the most popular herbs and spices:
• Rosemary, turmeric, ginger and basil are powerful anti-inflammatories.
• Cumin, turmeric, and sage help fight dementia.
• Cayenne, cumin, coriander and cinnamon help to regulate insulin and blood sugar, aiding fat loss.
• Lemon grass, nutmeg, bay leaves and saffron have a calming effect.
• Garlic, mustard seed, hawthorne, and chicory are excellent for the heart.
• Basil and thyme help your skin become softer and smoother.
• Turmeric, garlic, basil, cinnamon, thyme, saffron, garlic and ginger boost the immune system.
• Coriander, rosemary, cayenne, allspice and black pepper can help banish depression.
There are 3 specific spices that I personally believe are so powerful that I try to take them in daily capsule form as well, since they may not always be used in my daily meals... and those are:
Turmeric, cinnamon, and ginger.  They're very cheap in capsule form too.  I usually take 2 capsules per day of each of these spices unless I use large amounts in certain dishes like a curry dish for example.
Spice up your life a bit, and enjoy all of those super health benefits!
Note: Always check with your physician to be sure certain herbs and spices don’t interfere with medications you may be taking—and check with your doctor before you quit any current medications.

Today's Natural Cure: Fermented Vegetables

Original article from:  mercola.com

Specially Fermented Vegetables and Fennel are More Effective Than Calcium to Prevent Bone Loss 

  By Dr. Mercola

In most people, sometime during yours 30s your bone mass will start to gradually decline (there are steps you can take to slow, or stop, this from occurring, which I'll discuss below).
For women, that bone loss speeds up significantly during the first 10 years after menopause, which is the period when osteoporosis often develops.
Many are under the mistaken impression that a prescription drug combined with megadose calcium supplements is the answer to strong and healthy bones.
In reality, as new research has once again revealed, nature has provided some of the best substances for preventing bone loss right in the foods you eat. Fermented vegetables using special starter culture designed to optimize vitamin K2 is one of your best strategies for maintaining healthy bones and preventing bone loss, in combination with vitamin D.
But before I get to that, recent research also suggests that one often-overlooked vegetable in particular can be of benefit, and if you've never had fennel, now might be a good time to give it a try.

Fennel May Prevent Post-Menopausal Bone Loss and Osteoporosis

Scientists looking for natural compounds to counteract postmenopausal bone loss believe they may have found the answer in fennel, a much under-appreciated vegetable that is native to southern Europe and the Mediterranean area.
In a study published in the International Journal of Molecular Medicine,¹ it was found that eating the seeds of the plant had a beneficial effect on loss of bone mineral density, as well as bone mineral content.
Healthy bones maintain their strength through a continual process of bone breakdown and bone rebuilding. Osteoclasts are the cells that break down weakened bone, and osteoblasts are the cells that build it back up. The fennel appeared to work by reducing osteoclast differentiation and function, thereby slightly decreasing bone turnover markers and offering a protective effect on the bones.
Researchers indicated that fennel seeds show potential in preventing bone loss in postmenopausal osteoporosis. This vegetable, which has a celery-like base topped with feathery green leaves, has a long history of medicinal use, and has been valued since ancient times as a breath freshener, digestive aid, and for helping expel phlegm from the lungs.
It's now known that the plant is a treasure trove of nutrients, including vitamin C, folate (the natural form of folic acid), calcium, magnesium, and more, as well as phytonutrients and antioxidants that may help reduce inflammation, boost immune function, and even help prevent cancer.

Eating Plenty of Vegetables is Key for Bone Health

Fennel is just one example of a veggie that's excellent for your bones. High vegetable intake has been associated with positive effects on bone mineral status for years.² Eating high quality, organic, biodynamic, locally grown veggies will naturally increase your bone density and strength, and will decrease your risk of developing a fracture at virtually any age.
One reason why this is so important is because it supplies your body with nutrients that are essential for bone health, like vitamin K1 and potassium.
Your body needs potassium to maintain proper pH levels in your body fluids, and optimize your sodium to potassium ratio which also affects your bone mass. If you eat a diet loaded with processed foods, there's a good chance your potassium to sodium ratio is far from optimal, which is typically done by consuming a diet of processed foods, which are notoriously low in potassium while high in sodium.
An imbalanced sodium to potassium ratio can contribute to a number of diseases, including osteoporosis. To ensure you get these two important nutrients in more appropriate ratios, simply ditch processed foods, which are very high in processed salt and low in potassium and other essential nutrients.
Also eat a diet of whole, unprocessed foods, ideally organically grown to ensure optimal nutrient content. This type of diet will naturally provide much larger amounts of potassium in relation to sodium, which is optimal for your bone health, and your overall health. If you find it difficult to eat the recommended amount of vegetables you need daily, give vegetable juicing a try.

Vitamin K2 is Critical for Bone Health

Vitamin K2, also called menaquinone, is made by the bacteria that line your gastrointestinal tract. The biological role of vitamin K2 is to help move calcium into the proper areas in your body, such as your bones and teeth. It also plays a role in removing calcium from areas where it shouldn't be, such as in your arteries and soft tissues. It's critical for keeping your bones strong and works in conjunction with a number of other nutrients, most important of which are vitamin D, calcium and magnesium.
The optimal amounts of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms of vitamin K2 should be enough to activate your body's K2-dependent proteins to shuttle the calcium where it needs to be, and remove it from the places where it shouldn't.
As I've discussed on numerous occasions, vitamin D is a critical nutrient for optimal health and is best obtained from sun exposure or a safe tanning bed. However, many are taking oral vitamin D, which can actually be problematic unless you're also getting sufficient amounts of vitamin K2. In fact, this is a really crucial point that has not been emphasized enough in the past: If you opt for oral vitamin D, you need to also consume in your food or take supplemental vitamin K2.
Why?
Because when you take vitamin D, your body creates more vitamin K2-dependent proteins—the proteins that help move the calcium around in your body. But you need vitamin K2 to activate those proteins. If they're not activated, the calcium in your body will not be properly distributed and can lead to weaker bones and hardened arteries.
In short, vitamin K2 ensures the calcium is deposited and removed from the appropriate areas. By taking vitamin D, you're creating an increased demand for K2. And vitamin D and K2 work together to strengthen your bones and improve your heart health.

How Can You Tell if You're Lacking in Vitamin K2?

There's no way to test for vitamin K2 deficiency. But by assessing your diet and lifestyle, you can get an idea of whether or not you may be lacking in this critical nutrient. If you have osteoporosis, heart disease or diabetes, you're likely deficient in vitamin K2 as they are all connected to K2.
If you do not have any of those health conditions, but do NOT regularly eat high amounts of the following foods, then your likelihood of being vitamin K2 deficient is still very high:

• Grass-fed organic animal products (i.e. eggs, butter, dairy)
• Certain fermented foods such as natto, or vegetables fermented using a starter culture of vitamin K2-producing bacteria. Please note that most fermented vegetables are not really high in vitamin K2 and come in at about 50 mcg per serving. However, if specific starter cultures are used they can have ten times as much, or 500 mcg per serving.
• Goose liver pâté
• Certain cheeses such as Brie and Gouda (these two are particularly high in K2, containing about 75 mcg per ounce)

Fermented vegetables, which are one of my new passions, primarily for supplying beneficial bacteria back into our gut, can be a great source of vitamin K if you ferment your own using the proper starter culture. They're definitely FAR better than fennel for counteracting bone loss.
We recently had samples of high-quality fermented organic vegetables made with our specific starter culture tested, and were shocked to discover that not only does a typical serving of about two to three ounces contain about 10 trillion beneficial bacteria, but it also contained 500 mcg of vitamin K2. Note that not every strain of bacteria makes K2. For example, most yogurts have almost no vitamin K2. Certain types of cheeses are very high in K2, and others are not. It really depends on the specific bacteria. You can't assume that any fermented food will be high in K2, but some fermented foods are very high in K2, such as natto.

Why Nutritional Interventions are Superior to Drugs

Your bones are made up of minerals in a collagen matrix. The minerals give your bones rigidity and density, but the collagen gives your bones flexibility. Without good flexibility, they become brittle and break easily. So bone strength is MORE than just bone density -- which is why drugs such as biphosphonates have failed so miserably. Drugs like Fosamax build up a lot of minerals and make the bone LOOK very dense on an x-ray called a DEXA scan, which specifically measures bone density, or the degree of mineralization of your bones. But in reality, they are extremely brittle and prone to fracture, which is why there have been so many cases of hip fracture among people taking these damaging drugs.
Biphosphonate drugs are poisons that destroy your osteoclasts, which interferes with your normal bone-remodeling process. You are much better off building your bones using exercise and nutritional therapies, hormones like progesterone and vitamins D and K.

Natural Strategies for Preventing Age-Related Bone Loss

You need a combination of plant-derived minerals for strong bones. Your bones are actually composed of at least a dozen minerals. If you just focus on calcium, you will likely weaken your bones and increase your risk of osteoporosis as Dr. Robert Thompson explains in his book, The Calcium Lie.
It's more likely your body can use calcium correctly if it's plant-derived calcium. Good sources include raw milk from pasture-raised cows (who eat the plants), leafy green vegetables, the pith of citrus fruits, carob, sesame seeds and wheatgrass, to name a few. But you also need sources of silica and magnesium, which some researchers say is actually enzymatically "transmuted" by your body into the kind of calcium your bones can use. This theory was first put forth by French scientist Louis Kevran, a Nobel Prize nominee who spent years studying how silica and calcium are related.
Good sources of silica are cucumbers, bell peppers, tomatoes, and a number of herbs including horsetail, nettles, oat straw, and alfalfa. The absolute best source of magnesium is raw organic cacao. Yes, healthy high quality chocolate is extremely rich in magnesium!
A great source of trace minerals, which are important for many of your body's functions, is Himalayan Crystal Salt, which contains all 84 elements found in your body. In addition, you need to make sure you're eating plenty of vitamin K2, which is found in fermented foods like homemade sauerkraut. Osteocalcin is a protein produced by your osteoblasts (cells responsible for bone formation), and is utilized within the bone as an integral part of the bone-forming process. However, osteocalcin must be "carboxylated" before it can be effective. Vitamin K functions as a cofactor for the enzyme that catalyzes the carboxylation of osteocalcin.
Vitamin K2 has been found to be a far more effective "activator" of osteocalcin than K1 because your liver preferentially uses vitamin K1 to activate clotting factors, while most of your other tissues preferentially use K2. Further, vitamin D, which your body produces in response to sun exposure, is another crucial factor in maintaining bone health as you age.
The bottom line?
One of the best ways to achieve healthy bones is a diet rich in fresh, raw whole foods that maximizes natural minerals so that your body has the raw materials it needs to do what it was designed to do. In addition, you need healthy sun exposure along with regular, weight-bearing exercise.
To sum it up:

• Optimize your vitamin D either from natural sunlight exposure, a safe tanning bed or an oral vitamin D3 supplement. Check your blood levels regularly to make sure you're within the optimal range.
• Optimize your vitamin K through a combination of dietary sources (leafy green vegetables, fermented foods like homemade sauerkraut and a K2 supplement, if needed. Remember, if you take supplemental vitamin D, you need to also increase your intake of vitamin K2.)
The optimal amounts of vitamin K2 are still under investigation, but it seems likely that 180 to 200 micrograms of vitamin K2 might be enough to activate your body's K2-dependent proteins to shuttle calcium to the proper areas. If you're taking high doses of supplemental vitamin D, Dr. Kate Rheaume-Bleue, a naturopathic physician and author of Vitamin K2 and the Calcium Paradox, suggests taking 100-200 micrograms (mcg) of vitamin K2 for every 1,000 IU's of vitamin D you take. The latest vitamin D dosing recommendations, which call for about 8,000 IU's of vitamin D3 per day if you're an adult, means you'd need in the neighborhood of 800 to 1,000 micrograms (0.8 to 1 milligram/mg) of vitamin K2.

• Make sure you do weight-bearing exercise, which has profound benefits to your skeletal systems. My favorite is Peak Fitness but it is also very important to do strength-training exercises to produce the dynamic peizoelectric forces in your bones that will stimulate the osteoblasts to produce new bone.
• Consume a wide variety of fresh, local, organic whole foods, including vegetables, nuts, seeds, organic meats and eggs, and raw organic unpasteurized dairy. The more of your diet you consume RAW, the better nourished you will be. Minimize sugar and refined grains.