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Eating Wholesome Foods, The Right “Lifestyle” for YOU, and Benefits of an Anti Inflammatory Diet

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An anti-inflammatory diet full of wholesome foods is ideal for optimal health. When you aren’t feeling at your best, performance, mood, and physical health will deteriorate…

Although you may be following a particular “diet” or lifestyle, you still feel off and can’t understand what it is or you get sick and dis-eased…

In today’s show, we are going to talk about the reasons why “your particular diet” may not be right for you, and the amazing benefits of eating wholesome foods and most importantly– adapting to an Anti-inflammatory diet.

Tune into today’s #HYNwellnesspodcast #7 to find out if you are on the right track or should make some adjustments to feel your very best – Enjoy the show!

Chronic Inflammation is at the core of all disease pathogenesis and is our  immune systems’ way of signaling that something is wrong. —It is basically an “SOS” from our bodies….

 

Show Notes and Topics Discussed:

  • Tyler Jean talks about his experience with the Vegan diet & his lifestyle now
  • The Importance of the wholefoods “lifestyle” suitable for YOUR body
  • The Importance of an Anti-inflammatory diet
  • What’s inflammation and the best way to address it today

[note note_color=”#eef5e3″ text_color=”#251716″ radius=”9″]If you don’t have good stomach acid your stomach is not going to be able to digest fats, proteins or any other foods.[/note]

Lab Tests Recommended in the Podcast:

 

Save 15% of right now with coupon code (HEATWAVE)
Walk-In Lab

Links mentioned in the show:

Emotional influences on food choice: sensory, physiological and psychological pathways.

Additionally, you can follow Tyler at https:/www.eatfunctionalfoods.org where you can find free articles and his ebooks.

You can subscribe to the Podcasts at any of these directories.

5 Unexpected Ways Ginger, Honey with Turmeric Can Help You Improve Your Health

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honey ginger turmeric health benefits

There is no doubt that turmeric is one of the most used spices in the world as of recently.  Many people know turmeric as the main spice in Asian and Indian dishes, but most importantly it has been used in Ayurvedic, Indian, and Chinese medicine. This spice is much more than its flavor —it’s also a potent anti-inflammatory agent that’s filled with healing compounds.  Learn a little more about this great spice, and how you can use it to boost your health.

The Power of Curcumin

The secret to turmeric’s healing properties is curcumin, a chemical compound that has been used for medicinal reasons for centuries. Studies suggest that curcumin has anti-inflammatory, antioxidant, and neuroprotective activities. This means it could have a wide range of health benefits, ranging from improving cognitive health to preventing oxidative stress. [1]

Health Benefits of Turmeric

The compounds present in turmeric may provide diverse health benefits such as:

1. Mitigate Depression

Curcumin can impact the way the neurotransmitters in the brain function. Because of the compound’s effect on the brain, it may be able to relieve some of the symptoms of depression and other mental disorders. Studies suggest that curcumin may provide similar results to popular prescription anti-depressants. [2]

2. Improve Skin Health

Curcumin is often used in beauty products and skincare formulas because of its skin-boosting properties. This is largely because curcumin acts as an antioxidant and anti-inflammatory, which can minimize skin conditions like acne, psoriasis, fine lines and wrinkles.

3. Control Inflammation

Excessive inflammation is the root cause of many diseases, ranging from arthritis to chronic pain to mental health. Curcumin has anti-inflammatory properties that can inhibit pro-inflammatory pathways. Daily use of curcumin may be able to help Alzheimer’s patients — especially if combined with coconut oil (this article tells you why), people who suffer from colitis, and patients with high cholesterol,among other conditions.

4. Blood Clot Prevention

When blood platelets start to congregate in one area, it can lead to clots. This process, known as platelet aggregation, may be reduced by curcumin. The anti-inflammatory compound helps to regulate internal biosynthesis, which may prevent platelets from forming. Because of this, curcumin should be a must-try treatment for anyone at risk for cardiovascular disease.

5. Arthritis Management

Thanks to its anti-inflammatory properties, this spice is an effective way to manage arthritis symptoms. This condition is caused by the inflammation of the joints, which can cause pain and soreness. Curcumin works by attacking the sources of the inflammation, which helps to minimize the associated pain. Studies suggest that adequate doses of curcumin may be just as effective as common OTC pain medications. (3)

How to Enjoy the Health Benefits of Turmeric

There are many ways to enjoy the health benefits of this healing spice. You could create your own golden milk, drink it in your tea, or use it as a seasoning on your food.

Ancient Golden Paste

For years, people across the world have been harnessing the spice’s anti-inflammatory properties. Golden paste is one of the most effective recipes, as it combines the spice with ingredients that increase its potency, like black pepper and coconut oil. Check out this recipe to make your very own golden paste!

Tea

If you don’t have time to mix up a batch of golden paste, don’t worry! There are other ways to enjoy this ancient spice’s myriad healing properties. One of the easiest ways is to brew turmeric-flavored tea. To brew the tea, simply boil water and then add half a teaspoon of the spice. Allow it to steep for about ten minutes, and then strain it to ensure it has a smooth texture. You can also try this delicious Chai healing Tea.

Smoothies

When you’re whipping up a green smoothie, add a teaspoon of this golden-hued spice! This is a great idea for pre-workout smoothies, as the addition of curcumin can help to reduce muscle inflammation. Check out some healing smoothies here.

Golden Honey

This is another popular way to ingest curcumin. For every one tablespoon of the spice, add about seven tablespoons of honey. Mix it thoroughly, and then take a spoonful in your mouth every few hours. Don’t just swallow it—let it dissolve in your mouth to maximize the health benefits of turmeric.

Cook with Turmeric

While spoonfuls of golden honey or paste are great ways to harness the health benefits of this spice, don’t forget its most popular use! Stir up some curry powder by combining the spice with oil, black pepper, coriander, cumin, and cayenne. You can add turmeric to stews, rice, eggs and many other dishes. I’ve made steak, peppers and onions with golden paste, along with other spices and it was delicious– just get creative and use it.

How to Make a Natural Ginger, Honey, with Turmeric Healing Elixir

Ingredients:

1-2 Large ginger roots (to be diced)

Organic honey or Manuka honey

Organic Turmeric (try it here)

Preparation:

Put honey in a glass jar, then add ginger slices, turmeric and mix them well.
Refrigerate up to 3-5 weeks.

Uses: To reduce chronic inflammation, pain, insomnia, digestive issues (unless excessive acid read this), arthritis, and even anxiety.   If you have the flu or coming down with a cold, allergies, upper respiratory infection– or any infection for that matter take a teaspoon of this elixir every two to four hours in tea or your favorite nut milk. Milk isn’t recommended because dairy creates more mucus.  You may use this remedy until the symptoms subside.

Here’s a similar recipe that is a natural antibiotic, will boost your immune system, tastes delicious, and can be used in combination or alone.

Ingredients That Optimize the Anti-Inflammatory Powers of Curcumin

When you’re concocting anti-inflammatory elixirs, teas, and meals, there are certain ingredients that will optimize the healing powers of curcumin.

Ginger

Ginger is well known for its ability to relieve gastrointestinal discomfort. The gingerols found in this ingredient help to inhibit inflammatory compounds before they form, which can help to protect against colorectal cancer, alleviate pregnancy-induced nausea, and prevent simple carsickness. When combined with curcumin, ginger helps to ward off the inflammation that can disrupt digestive function.

Black Pepper

Present in black pepper is a compound called piperine, which helps to increase the potency of curcumin. The body metabolizes curcumin quickly; effective recipes need to include an agent that can forestall this process. Without an agent like piperine, the health benefits of the spice may not take effect.

Coconut Oil

Like black pepper, coconut oil increases the bioavailability of turmeric. Add it to your pastes, smoothies, and other meals to ensure you get the most out of your curcumin use.

Over to You. Have you tried this natural remedy? Have you noticed any changes since you started taking Turmeric? I’d love to hear your experiences in the comments below. 

 

 

References
[1] https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin
[2] https://www.ncbi.nlm.nih.gov/pubmed/23832433
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/

Healthy Eating Tips: Healing Foods and Superfoods

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Healthy Foods, Eating and Living Tips

Welcome to healYOUnaturally’s Healthy Image- tips ™ blog page. I’ve have received inquiries and comments asking where to find all of those informative and most shared Healthy Image- tips ™ on my Facebook page, and other social media channels.   

I’ve created a dedicated space for Healthy Eating and Living Tips so you can bookmark the page, save or share it with friends and family— And never lose them again.  I add them on a regular basis so stay tuned for new ones. You no longer have to go scroll all over Facebook to find your favorite healYOUnaturally’s Image- tips ™ .

Some of the superfoods listed in this section protect and boost your immune system, reduce inflammation, fight infections, and are even more potent than Chemotherapy in fighting Cancer such as the (soursop) shown below. Check out the rest of the page and learn how to protect and prevent diseases with foods.

Healing Foods and Superfoods

Health Benefits of Eating Bell Peppers

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One Of The Healthiest Snacks On Earth: Fresh Coconut Water & Coconut Meat

 

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I wanted to share all of the benefits of drinking and eating fresh coconut have, especially if you are deficient in some important minerals such as potassium (charlie horses, poor circulation?) and magnesium (insomnia and even malabsorption of nutrients in the gut) Coconut water is extracted from green, young coconuts. However, I prefer the natural sweetness of coconut water from mature coconuts.

The benefits of drinking coconut water mainly remain in its large content of potassium.

Here is the nutritional value in one (1) cup of coconut water:

  • Calories  46
  • Carbohydrates   9 grams
  • Sodium 250 mg
  • Potassium 600 mg
  • Magnesium 60 mg
  • Phosphorus 45 mg
  • Protein 2 grams.

Coconut water’s electrolyte content is about twice of that in commercial sports drinks with about half of the carbohydrates. (Source)

There you have it.  A few more reasons to add fresh coconut to your diet.  If you haven’t fed your temple (body) this amazing superfood, now is the time.  The benefits are so worth it.  I actually give it to my toddler as a snack or to drink with his meals.  Furthermore, coconut products are among the healthiest foods today and have been for centuries in South America, Asia and many coastal areas in the world.  Learn more about coconut oil and other amazing coconut products.

 

If you love coconut you will definitely love my recipe for  The Best Gluten Free Coconut-Chocolate Chip Cookies I Ever Made

Now tell me.  How do you incorporate coconut into your meals? In healthy baked goods or simply fresh and raw like I do?  

Astrid ~

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AVOCADOS Uses And Health Benefits

Avocado Uses and Health Benefits

Discover interesting facts about avocado, including its uses and benefits, through the infographic “Avocado Uses and Health Benefits.” infographic. Use the embed code to share it on your website.

<img src="https://media.mercola.com/assets/images/infographic/avocado-uses-health-benefits.jpg" alt="Avocado Uses and Health Benefits" border="0" style="max-width:100%; min-width:300px; margin: 0 auto 20px auto; display:block;"><p style="max-width:800px; min-width:300px; margin:0 auto; text-align:center;">Discover interesting facts about avocado, including its uses and benefits, through the infographic <a href="https://www.mercola.com/infographics/avocado-uses-health-benefits.htm"><strong>Avocado Uses and Health Benefits: Facts About This Food.</strong></a> infographic.</p>

 

Herbs and Teas Image Tips

Ginger and Nettle Tea~

Fight Seasonal Allergies with this simple Tea that has TWO natural Anti-Inflammatories.

Sinus infection natural remedy
Nettle-Ginger Tea works by reducing inflammation of the sinuses.

 

  • 1 Thumb size fresh ginger root (Natural Anti-Inflammatory as well)
  • 8oz Hot water
  • 1 Tbsp of raw honey
  • 1 Bag of Nettle leaf Tea (natural anti-inflammatory)

Instructions: Boil water, add nettle tea, then shred the ginger in the tea, then cover for about 8-10 minutes.  This is the time to add the honey as you do not want to heat it up kill all of its benefits.  That’s it– Enjoy!

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SuperFoods Image Tips

Soursop The New Superfood

In my recent trip to South America- Colombia I had the privilege of eating raw-freshly-picked Soursop aka Guanabana o Graviola. Its flavor is absolutely divine, not to mention its benefits. The flesh and juice is delicious.   Why Soursop is “The new superfood” ~ Every 100 grams of soursop provides: Soursop Benefits

  • 1 gm protein
  • 0.95 gm fat
  • 16.5 gms carbohydrate
  • 3.2 gm fiber
  • 58 gms. ash
  • 10.3 mg of calcium
  • 26.9 mg of phosphorus
  • 270 mg of potassium
  • 0.64 mg iron
  • 2 IU Vitamin A
  • 28.5 Vitamin C
  • 0.10 mg thiamine
  • 0.06 mg riboflavin
  • 1.3 mg niacin
  • 11 mg tryptophan,
  • 8 mg methionine
  • 60 mg of lysine.
  • 81.16 gms or Water.

Soursop has a high water content, what does that mean? Well, this represents a contribution of only 65 calories. Not bad right?
If you’d like to try it get it at your local ethnic or health food store, but if you can’t find it you can find soursop extract or soursop juice.

Now is your turn.  Have you tried Soursop, graviola or guanabana before?

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Organic Mesclun Salad Grown in my own little garden

Choosing a salad mix with a variety of leafy greens is a great opportunity to nourish your body because they are rich in carotenoids, chlorophyll, and numerous vitamins to name a few.   Carotenoids, the colorful plant pigments some of which the body can turn into vitamin A, are powerful antioxidants that can help prevent some forms of cancer and heart disease, and act to enhance your immune response to infections.

Orange and yellow fruits and vegetables have high vitamin A activity because of the carotenoids they contain. Generally, the deeper the color of the fruit or vegetable is an indication of a higher concentration of carotenoids. Carrots, for example, are especially good sources of beta-carotene. Green, leafy vegetables such as spinach, asparagus, and broccoli also contain large amounts of carotenoids, but their intense green pigment, courtesy of chlorophyll, masks the tell-tale orange-yellow color. (See the table on page 194 for a list of good food sources of vitamin A.)

Source~ Discovery fit and health

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  There you have it.   A few more reason to eat those leafy greens!     What is your favorite Salad Mix?  We’d love to hear what type of salads you chose and why 🙂 

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Propolis for Optimum Health

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 After doing some research on this amazing little gem of course made by bees, I learned that Brazilian propolis is one of the purest forms especially if it comes from the rainforest.   I know it is a little pricey, but in my opinion, if a product is great and pure, comes from the right sources and will do your body wonders why not?

Here is some more information on Propolis:

This peculiar aroma and color propolis extract is produced from the raw propolis originating in the rainforests of Brazil. Brazilian propolis extract (tincture) is processed from the highest quality Brazilian propolis so that every nutrient is fully preserved and extracted into the water-soluble base. It is highly concentrated (30%) and highly potent. Packaging is in the dark bottles with a pipette for easier handling. It can be consumed straight or mixed with liquids. Also, it may be used externally as a liquid band-aid.  If you prefer the powder, I recommend this one.

I have added some of the best types of propolis I have found while doing research in my Shop Naturally store. However, this is the propolis  that we use here at home.  However, you can purchase it from your local beekeeper.  By the way, just like honey propolis can be used to protect and heal wounds.  There you go, I’ve said it.  🙂

Have you ever consumed propolis?

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Health Properites Of  Lycopene

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Yellow Lemon: The King of Alkaline Foods and a Natural Blood Thinner

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Image credit ~ Steamy Kitchen

Don’t even bother buying potassium pills, rely on lemons instead. Used properly, they will not harm teeth enamel. Pomegranate will also clear arteries but I wouldn’t expect it to work as aggressively. Don’t expect 1 treatment to do the trick, it doesn’t have so much power. I’d say at least 4 months of twice per day, lemon “water,” if you want it to fail, add any type of sweetener—including honey. It can be added to orange juice to make it more palatable, and that will lessen the speed at which it cleanses the arteries. Remember lemon is a blood thinner, and an effective one—if on coumadin discuss with your doctor before using lemon.

Yellow lemons. Two cautions—in case it isn’t self-evident, always take diluted with at least 15 parts of water, filtered for chlorine and fluoride, so as to not be possibly too strong for the stomach; it actually works better diluted, as water is the main constituent of circulation; second caution is, it should be sipped rapidly.

You should rinse your mouth several times with plain water afterward. If allowed to remain on your teeth past five minutes, it will start to dissolve tooth enamel. This should tell you what it does inside the arteries—it removes the calcium build-up. Vitamin K-2 works by a signaling mechanism, but for an immediate retreat from possible vascular risk, the citric acid in lemon will literally dissolve the calcium much faster than the K-2 could “redirect” it to the bones or sent out of the system. The lemon/citric acid will also remove any kidney stones.

The D-limonene from the peel, which you will get some of, is anti-neoplastic, preventing “immortalization” of undifferentiated cells (cancer!) The potassium content is very alkalizing and should be taken advantage of, as the USA medical/pharma cartel arranged for potassium tablets to supply only 3 percent of the daily need (which is higher than their low ball estimates).

I like to drink one whole fresh lemon in one glass of filtered slightly warm water most mornings.  Adore it on my fish,  and even some meats that deserve a hint of citrus, lemonade, vitamin water and the list goes on… Can you tell I adore lemons?  You should too…

 

What is your favorite way of using Lemon?

To Your Health

Astrid ~

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 Top 12 Fruits with amazing health Benefits.

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www.healYOUnaturally.com ©

 

Fruits in moderation are very important part of your diet, especially when eaten raw because of their soluble fiber content, vitamins and nutrients in general.   Some fruits have a lower glycemic index (LGI) than others which definitely benefit those trying to cut down on sugar or level their hormones.   Did you know that some fruits have an inflammatory factor higher than others?

 

If you are trying to balance your sugar levels,   reverse insulin or leptin resistance avoid fruits at least until you get these hormones under control.  You can take this quiz to find out whether your hormones are out of balance or not.

There you have it, a nice compilation of amazing fruit benefits and facts just for you 🙂   Hope it is of your enjoyment and that you learned something new.

Astrid ~

What is your favorite fruit and why?  Would love to hear from you in the comments below. 

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 Inflammatory foods VS Anti-Inflammatory foods

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Here is a pretty compelling comparison of the inflammatory and Anti-Inflammatory factor of a Biscuit Vs Turmeric.    Yes they are opposites but this is a simple yet remarkable example of the damaging impact processed foods– like white flour has in our bodies.

Biscuit Glycemic Load: 10
Turmeric Glycemic Load: 2
Most baked goods (commercial AND yes sorry even those delicious warm ones made at home) are all inflammatory. Gluten Free, Grain Free, DF, Sugar-Free baked goods my healthy food bloggers make don’t belong to this group.

See the difference for yourself and make wise choices when it comes to food… and well spices in this case.   Haven’t tried Turmeric yet?  Then you are going to love making golden paste.  Here’s my favorite organic turmeric –and what I use at home, plus I combine it with organic black pepper to make it more effective, and organic coconut oil bioavailable.

 

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Benefits Of Eating Pumpkin

A few more reason to take advantage of the season and eat more pumpkin.  Keep in mind that high sugary pumpkin pies do not count.    Try instead one a healthy substitute that is grain, gluten and sugar freed.

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What is your favorite Pumpkin recipe?   We’ d love to add some new one to our Pinterest board. 

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7 Amazing Foods, Spices and Herbs That Reverse Disease

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Want to improve your cardiovascular health, reduce inflammation, reverse disease and drop a few pounds while you are at it?
Then you should try to add some– if not all of the foods, herbs, and spices that I will be talking about in this article to your diet.

Recent studies show that reducing chronic inflammation is key to healing from most diseases. The ancients believed that there were foods which healed all if not most ailments — and they were right!

Today there is ample scientific research that demonstrates the health benefits of foods, herbs, and spices. It was only through this systematic research that we have been fortunate enough to learn all about natural healing foods and their benefits.

Have you been searching for foods or alternatives to medicine to help you heal your disease? You have, as it has become obvious that foods heal and medicine merely masks or worsen the condition. So you came to the right place…

Here are 7 amazing foods, spices, and herbs plus their health benefits that reverse chronic inflammation:

1.Moringa

Moringa oleifera, is a versatile and valued plant native to India, and is widely cultivated in tropical and sub-tropical countries. It is also known as drumstick tree, which belongs to the Moringaceae family. It is very rich in healthy antioxidants and bioactive plant compounds.

So far, scientists have only investigated a fraction of the many reputed health benefits.

Although modern science has recently found its health benefits, moringa has been around across various cultures since ancient times.

As of recently, its usage has been encouraged by several humanitarian organizations to fight malnutrition in poverty-stricken countries, mainly due to its economic viability and rapid growth.  This begs the question: Is this a nutritional powerhouse? (Find Morniga here)

It turns out — Yes!

In Ayurvedic medicine, it is valued for its impressive array of therapeutic uses such as: antiviral, antidepressant, antifungal, and anti-inflammatory properties.

Moringa leaves are a great source of many minerals and vitamins. A cup of chopped leaves contain the following:

  • Riboflavin (B2): 11% of the RDA
  • Vitamin A (from beta-carotene): 9% of the RDA
  • Magnesium: 8% of the RDA
  • Protein: 2 grams
  • Vitamin B6: 19% of the RDA
  • Vitamin C: 12% of the RDA
  • Iron: 11% of the RDA

Moringa Lowers blood sugars ~ In one research study, 30 women took about 7 grams of Moringa leaf powder every day for three months. This reduced fasting blood sugar levels by 13.5% [7]

Additionally, a small study in diabetic patients found that adding 50 grams of Moringa leaves to a meal reduced the rise in blood sugar by 21% [8]

Moringa also contains chlorogenic acid. Also found in high amounts in coffee, chlorogenic acid may help moderate blood sugar levels after meals.

Moringa For Cardiovascular health~  A substantial amount of antioxidant plant compounds have been found in the leaves of Moringa oleifera. Including beta-carotene and Vitamin C, Quercetin was also present (This potent antioxidant has been proven to lower blood pressure)  [8,9].

In fact, one research study in females found that taking about (1.5 teaspoons) of moringa leaf powder daily for three months remarkably increased blood antioxidant levels.

Another study found that moringa extract had scavenging like behavior when it comes to free radicals.  In hyper cholesterol-fed rabbits, cholesterol levels were lower at 12 weeks of treatment and reduced the atherosclerotic plaque formation to about 50 and 86%, respectively. These effects were at ranges comparable to those of simvastatin.

Researchers concluded that this plant possesses antioxidant, hypolipidaemic and antiatherosclerotic activities and has therapeutic potential for the prevention of cardiovascular diseases [10]

Moringa Reduces Inflammation~ Inflammation is our body’s natural response to injury, infection and many diseases. Inflammation is crucial as a protective mechanism but could become a major health issue when it goes unattended for a long time.

Prolonged inflammation has been linked to many chronic diseases, including heart disease and cancer [11]
Many foods, herbs, and spices are known to have anti-inflammatory effects, those include– pomegranates, turmeric, ginger, and moringa is no exception.

Moringa seeds, pods and leaves have anti-inflammatory properties as well, which are most likely due to isothiocyanates.

 

2. Nigella Sativa or Black Seed

Recent studies revealed that there is Antibacterial activity of Nigella sativa.  In this article by greenmedinfo  peer-reviewed and published research demonstrated that this powerful life-saving seed has remarkable healing benefits including:

      • Diabetes~ Just 2 grams of black seed daily reduced morning glucose, enhanced beta cell function, reduced hbA1C and reduced insulin resistance in humans.
      • High blood pressure~ Daily use of 100-200 gms for two months revealed a blood pressure lowering effect in pre-hypertensive patients.
      • Helicobacter Pylori ~ Compared to triple eradication therapy, black seed possess useful anti-H. Pylori activity.
      • Asthma ~ One of the main active components in Nigella sativa –hymoquinone, is far superior to asthma drugs such as fluticasone in animal studies. Another research study in humans found that boiled water extract of black seed has potent anti-asthmatic effect in the airways.
      • MRSA~ The anti-bacterial activity in black seed showed remarkable results against laboratory and clinical isolates of staph aureus.
      • Colon Cancer ~ In cell research studies have discovered that black seed extract positively compared to chemotherapy by suppressing colon cancer growth.  However, animals studies showed greater repressive impact when black seed oil was used– without significant negative side effects.
      • Opiate addiction/withdrawal ~ A research study of 35 opiate addicts discovered that black seed was an effective therapy for long-term opioid treatment.   [5]  (I like this Nigella Sativa oil) or you can get in a powder form.

      Since then, the biomedical research on black seed has continued to flourish, with another 78 studies published and cited on the National Library of Medicine’s biomedical database MEDLINE over the past 11 months. Read the full article here.

      You can use Nigella sativa by making a mixture of your favorite seeds and spices and keep them handy in the pantry. Grind them and sprinkle over your yogurt, kefir or add to your favorite meal, or use the tincture.

     

    3. Unprocessed Seeds and Nuts

    Seeds and nuts contain plant-based protein, omega 3s, vitamins and many minerals offering an array of health benefits.  Nuts are a great source of dietary fiber and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, zinc, potassium, and magnesium, antioxidant minerals (selenium, manganese, and copper), plus other phytochemicals.

    A good starting point is the PAMM diet (Pan-Asian Modified Mediterranean diet) as mentioned in this article by Dr. Sinatra.  Many of those recipes encourage adding some seeds, dry fruit and healthy nuts (Nuts and seeds, including walnuts, almonds, chestnuts, and flaxseed) to your diet.

    In the East, a mixture of five seeds – cumin, fenugreek, Nigella, mustard, and fennel – are sprinkled over every dish. Ideally, you don’t want to cook this mixture, because the heat is going to destroy its beneficial properties. Not only does this give the dish its spicy finishing touch, but also helps in the prevention of a number of ailments.

    Some of the nuts with the most health benefits include:

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    • Macadamias~  Macadamia nuts contain more heart-healthy monounsaturated fats per serving than any other nut.
    • Almonds~ Contain more fiber than any other nut (about 3 gms per ounce), they are also the highest in Vitamin E.
    • Walnuts~ Contain the most antioxidants of any nut out there. They also contain most omega-3 fatty acids, which we now know fight inflammation. They’re also high in manganese, which can reduce PMS symptoms.
    • Cashews~ Cashews are very high in iron, zinc, and magnesium.
    • Brazil Nuts~  Brazil nuts are an excellent source of selenium, which can help prevent cancer, help lower antibodies in hypothyroid patients naturally, and more. Additionally, according to this article from superfoodprofiles, Brazil nuts can also help raise testosterone levels due to their high concentration of naturally occurring selenium.  They are far superior when it comes to supplementing selenium vs selenomethionine. [4]

    Some of the seeds with the most health benefits include:
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    • Cumin is excellent for your digestive system. It also helps prevent cancer.
    • Mustard helps keep your heart healthy and reduces high blood pressure.
    • Fenugreek has been used by the Chinese and Indians to treat asthma and also arthritis down the ages.
    • Fennel is one of the most popular of spices in the East. Apart from it being an aid to digestion, Constipation, Indigestion, IBS & Bloating.

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How To Supercharge Your Vegetables With Healing Spices

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What if I told you that there is a way to increase your vegetable consumption by enhancing their taste?

That you’ll be able to optimize your health with nourishing tasty veggies in no time.

And it doesn’t need to cost you a fortune. There is no need to spend hundreds of dollars in expensive ready-made meals, or prepacked foods. You can do it all from the comfort of your home.
In fact, you can make any of these healthy salads if you prefer raw vegetables or you can take it a step further and make Lacto-fermented vegetables.

Because in this article, I’ve compiled a list of some of the best healing spices so you can start to enjoying food again.

Want to nourish your body while simultaneously preventing disease?
Vegetables and fruits are the way to go.   Vegetables are beneficial for a number of reasons including high fiber, vitamins, minerals, prebiotics, and best of all, they are delicious.

There is a considerable amount of reasons on vegetarian eating:

The National Library of Medicine in this article talk about the benefits of a vegetarian diet:

Vegetarian diets are really more healthful! In the National Library of Medicine (NLM) research database at the U.S. National Institutes of Health, you’ll find about 750 studies with the word “vegetarian” in their title, and more than 100,000 study participants have had their diets studied in the context of vegetarian eating.

Reduced risk of chronic diseases is a well-documented health benefit of vegetarian eating, including reduced risk of the following conditions: atherosclerosis, cancers (select types), coronary artery disease, hypertension (high blood pressure), insulin resistance, metabolic syndrome, stroke, and type 2 diabetes.

One way to enjoy vegetables in your diet is by spicing them up and switching it up– variety remember?
Now, if you are not a fan of vegetables, you can always supplement with a top notch multivitamin. I prefer the liquid version or in powder form.

There are several spices you may add to your vegetables and here are my favorites:

  • Turmeric ~ Turmeric is a very powerful antioxidant that aids in clearing  infections, it is one of the best anti-inflammatory foods to prevent and reverse cardiovascular disease, balances cholesterol levels, treats serious states of depression and even helps reverse the course of Type II Diabetes in pre-diabetic patients as a recent study conducted a the University of Ta. More on Turmeric. 
  • Ginger ~ Ginger has a long tradition of being very effective in alleviating symptoms of gastrointestinal distress according to this article. In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract). Modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant effects, an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects.
  • Cayenne Pepper ~ Cayenne is an extremely versatile healing spice. Cayenne is a known circulatory stimulant. It increases the pulse of our lymphatic and digestive rhythms. By heating the body, the natural process of detoxification is streamlined. Cayenne also induces sweating—another important process of detoxification. Additionally, in vitro tests have found that CAY-1, a compound found in cayenne peppers, effectively suppressed the development of 16 different fungal strains, while remaining completely non-toxic to animal cells. Read more from the (source)
  • Safron ~Saffron is known for having two components, crocin and saffranal, that in fact preserve pretty good levels of dopamine, serotonin, and norepinephrine within the human brain. A number of research studies that saffron is as potent as or even more effective compared to fluoxetine and imipramine in managing depression. Try organic saffron here.
  • Garlic powder  ~
  • Himalayan salt— Himalayan salts are mineral packed crystals which formed naturally within the earth made up of 85.62% sodium chloride and 14.38% other trace minerals including: sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium, and fluoride (in descending order of quantity).
    Because of these minerals, Himalayan pink salt can: Create an electrolyte balance, increase hydration, Balance pH (alkaline/acidity), prevent muscle cramping. Read more on Himalayan salt benefits here.
  • Black Pepper ~ Peppercorns contain an impressive list of plant derived chemical compounds that are known to have disease preventing and health promoting properties. They contain anti-inflammatory, carminative, anti-flatulent properties.
  • Cumin ~ Cancer prevention, digestion, and iron for energy and immune function. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Research has shown that cumin may stimulate the secretion of pancreatic enzymes, compounds necessary for proper digestion and nutrient assimilation. (source)
  • Paprika ~ Paprika provides large amounts of beneficial nutrients, especially carotenoids — a nutrient family that includes vitamin A, vitamin E, and Iron. Its lutein and zeaxanthin content benefits your eyesight by preventing harmful light rays from damaging your eye tissues, while its vitamin A content aids in night vision and plays a role in healthy cell development. A tbsp of paprika contains 3,349 international units of vitamin A — more than 100% of the daily intake requirement for both women and men, set by the Institute of Medicine. (source)
  • Oregano ~ Oregano’s impressive health benefits include the ability to protect the immune system, digestive and heart health, prevent chronic disease. It has antibacterial activity due to the presence of thymol and carvacroland.  Research demonstrates that oregano oil is one of the most powerful natural antibiotics.  Read more from the (source)

Don’t be afraid, be creative. Mix colorful vegetables and sautee them in healthy oils such as coconut, grass-fed butter, or even olive oil– however, I prefer not to heat up olive oil.

As usual, I like to feature an ingredient in my articles.  This time I am featuring black pepper, which I use in combination with turmeric to make golden paste, and of course use it often when cooking for its health benefits.  Here’s why:

Featured Healing Food:  Black Pepper

Peppercorns are composed of health benefiting essential oils such as piperine, an amine alkaloid, which gives strong spicy pungent character to the pepper. It also contains numerous monoterpenes hydrocarbons such as sabinene, pinene, terpenene, limonene, mercene, etc., which altogether gives the aromatic property to pepper.

The above-mentioned active principles in the pepper may increase the gut motility as well as the digestion power by increasing gastrointestinal enzyme secretions. It has also been found that piperine can increase absorption of selenium, B-complex vitamins, beta-carotene, as well as other nutrients from the food.

Black peppercorns contain a good amount of minerals like potassium, calcium, zinc, manganese, iron, and magnesium.
Potassium is an important component of cell and body fluids that help control heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is essential for cellular respiration and blood cell production.

They are also an excellent source of many vital B-complex groups of vitamins such as Pyridoxine, riboflavin, thiamin and niacin.

Peppercorns are a good source of many anti-oxidant vitamins such as vitamin-C and vitamin-A. They are also rich in flavonoid polyphenolic antioxidants like carotenes, cryptoxanthin, zea-xanthin, and lycopene. These compounds help the body remove harmful free radicals and help protect from cancers and diseases. (Source)

You can’t go wrong with spices.  However, some people who are allergic to oregano, saffron and even pepper may experience some discomfort while eating or touching these spices. Toss some herbs and spices into your next meal and see just how beneficial they can really be.

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Anti-inflammatory Drugs (NSAID’s) Linked To Stroke and Cardiovascular Disease

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NSAID's linked to stroke and cardiovascular diseaseSigns of Chronic Inflammation in your body range from,  joint pain, headaches, candida, weight gain in some cases,  stomach disturbances, pain in different areas of the body, arthritis, gout, and even cancer.

Anti-inflammatory medications side effects are no fun. This study reveals that Nonsteroidal anti-inflammatory drugs (NSAIDs), such as cyclooxygenase (COX)-2-selective and nonselective agents, have been associated with the increased risk of adverse cardiovascular events. Most of the links between NSAID’s and stroke have been based on Myocardial events. However, many factors may contribute to an association between NSAIDs and stroke, including hypertension and thrombosis.

Here’s an excerpt from a recent study: Risk of stroke associated with nonsteroidal anti-inflammatory drugs
All NSAIDs, to some degree, affect vasoconstriction and sodium excretion, which can lead to hypertension, a risk factor for cerebrovascular events.  Among the nonselective agents, studies have shown naproxen to be associated with the highest increase in blood pressure. Among the COX-2-selective agents, studies  have demonstrated the blood pressure elevations with COX-2-selective agents to be highest with rofecoxib. Although studies have suggested an association between blood pressure increase and NSAID use, the focus was primarily on short-term duration with use less than 30 days.

In a study among hypertensive patients with coronary disease, it was found that chronic NSAID use for close to 3 years was actually associated with slightly lower blood pressure levels compared with nonuse. Thus, although a causal association between NSAID use and stroke risk is plausible based on their vascular effects, any hypertension-mediated effect may be specific to the duration of NSAID use and warrants further investigation.

How To Treat Inflammation Without Drugs

There are several ways to treat inflammation without drugs. For starters and in case you haven’t heard of it, turmeric is one of the most power natural anti-inflammatories and pain killing super spice. Additionally, there are foods that aid your body do its job in lowering inflammation, along with some form of exercise, meditation, good sleep and overall a healthy lifestyle.

Below you can find 5 of the most effective foods to help you lower inflammation.

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NSAIDs: The Painful Truth Behind Painkillers Infographic

Non-steroidal anti-inflammatory drugs or NSAIDs may offer temporary relief for chronic pain, but this comes with a list of side effects ranging from gastrointestinal problems to cardiovascular problems and premature death. Learn the painful truth about these painkillers by checking out this infographic on NSAIDs. Use the embed code to share it on your website or visit our infographic page for the high-res version.

Turmeric Natures Most Powerful Anti-Inflammatory and Superfood

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I am sure at this point you have heard of Turmeric and its endless healing benefits.  Not only is Turmeric a superfood, it is also one if not– the most potent Anti-inflammatory food that nature has to offer.

How do I know that? Well, since I am fascinated with this spice which Indians have been using for centuries– I went on to do a little research to share with you.

Here is what I found:

Turmeric is an excellent source of both iron and manganese. It is also a good source of vitamin B6, dietary fiber, and potassium. Best of it all is that Turmeric has a whopping 1523 inflammation factor.  (source)

Let’s learn some more about this amazing super spice and what it can do for you.

What is Turmeric and Why Is it Considered a Superfood?

Turmeric is a rhizomatously herbaceous perennial plant of the ginger family, Zingiberaceae. It is native to tropical South Asia who has used it for centuries. Turmeric is a very powerful antioxidant that aids in clearing infections. It is one of the best anti-inflammatory foods to prevent and reverse cardiovascular disease, balance cholesterol levels, treat serious states of depression — and even helps reverse the course of Type II Diabetes in pre-diabetic patients as a recent study conducted a the University of Ta.

Not convinced? In this article by the World Healthiest Foods the author describes in detail the unending benefits of Turmeric. Here they are:

  • Curcumin is a triple negative breast cancer killer
  • Turmeric Produces remarkable recovery in Alzheimer’s patients
  • Curcumin Crosses the Blood-Brain Barrier, May Help Prevent Alzheimer’s Disease
  • Lowers cholesterol and protect the cardiovascular system
  • Improves Liver Function
  • Reduce Risk of Childhood Leukemia
  • Inhibits Cancer Cell Growth and Metastases

Top Vitamin and Mineral Benefits of Turmeric

[table style=”3″]

Vitamins  

Amount per
Serving    		Minerals     Amount Per
serving/ DV%
Vitamin B6.1 mg            6%Manganese.5 mg             26 %
Vitamin C1.7 mg          3%Iron2.8 mg           16%
Niacin.3 mg            2%Potassium170 mg             5%
Folate2.6 mcg        1%Magnesium13.0 mg           3%
Choline3.3 mgPhosphorus 18.1mg            2%
Zin.3 mg                2%

[/table]

I use turmeric in many of the meals I cook at the very end of the cooking process. That way I don’t destroy the benefits by cooking it too much.

I also add it to my smoothies and even soups.    We prefer the raw Turmeric version sold at whole foods (root) but when it isn’t available we get the powder organic turmeric  from Tropical Traditions a reputable company.    I have actually used Turmeric in some of my meals/recipes that I will share in the future.

Have you ever used Turmeric? I’d love to hear how you use it and how have you benefited from it. 

References:
https://www.greenmedinfo.com/blog/groundbreaking-study-finds-turmeric-extract-superior-prozac-depression
Inhibits Cancer Cell Growth and Metastases