AMPK is generally activated during exercise to help muscles use stored sugar and fat for energy. But, AMPK can also be activated by food. The secret to activating the power of AMPK is by including foods that contain polyphenols, nootkatone, and capsaicin all of which activate this fat-burning enzyme.

Polyphenols

Polyphenols are antioxidants found in a variety of foods including tea, coffee, vegetables, and chocolate. A powerful polyphenol that has been shown to activate AMPK is called resveratrol and is found in the skin of red grapes and blueberries. Resveratrol can help decrease the development of fat cells and can reduce fat tissue in rats on a high fat diet.

If you having difficulty losing weight, you may want to consider a resveratrol supplement which can help reduce inflammation and may help with weight loss. Or increase your intake of foods high in resveratrol such as red grapes and blueberries. If you are going to drink, choose red wine for the extra resveratrol boost. Remember though, calories do count some, so drinking more wine to try to lose weight will not result in weight loss, just excess calorie consumption.

Nootkatone

Nootkatone a component found in grapefruit has been shown to significantly increase fat-burning (AMPK) activity. Nootkatone also increases calorie burn and reduces stomach fat accumulation in rats. Consider grapefruit as vitamin C- rich snack, add grapefruit slices to a spinach salad, or even into an immune boosting smoothie.

Capsaicin

Capsaicin, found in cayenne pepper, can increase calories burned after consumption.  A study in the British Journal of Clinical Nutrition found that when subjects consumed capsaicin for weight maintenance, fat oxidation (the breakdown of fat) was increased. Capsaicin may also stimulate the production of AMPK, leading to further breakdown of fat. Try adding cayenne pepper to recipes like chicken tenders for an extra fat-burning effect or try a detox drink with cayenne pepper.

If you are having difficulty losing weight, adding some fat-burning foods may be key. Also, remember, to get less calories from grains, sugars, and carbohydrates and more from vegetables, berries, grapefruit, nuts, seeds, organic meat and raw dairy.

Key Lessons:

• Weight loss may not be as straight forward as “calories in vs. calories out”.
• An enzyme called AMPK, which helps the body use fat and glucose, may also play a role in helping in weight loss.
• Certain foods can activate AMPK, including resveratrol, nootkatone, and capsaicin.
• Consume Blueberries, Resveratrol Supplements, Green Tea, Grapefruit, Hot Peppers, and Cayenne Pepper for fat burning fuel.
• Try to increase your intake of these “fat burning” foods by replacing other less ideal foods in your diet for optimal weight loss.

Why is hexane dangerous?

According to the World Health Organization, a single exposure to hexane can cause vertigo, dizziness, and drowsiness. It is also a skin irritant. Long-term exposure may cause neuropathy, anorexia, and diminished reflexes. The FDA does not currently set a limit for hexane in most foods with the exception of hops and spices which are allowed to contain up to 25 ppm or 2.2% per weight. Since there is no specific limit set by the FDA, food manufacturers do not have to disclose the use of hexane in their products.

Most of the research on toxicity of hexane involves inhalation of the chemical. The Occupational Safety and Health Administration (OSHA) sets the limit of exposure to inhaled hexane to 50 ppm over an 8 hour work day. Over 50 common household products contain hexane, so for those of at home it is difficult to determine the amount of daily exposure.

Supplements that may contain hexane

Products containing soy meal, from infant formula to protein bars, have been discovered to contain hexane. Certain soy foods may contain up to 21 ppm, including products such as energy bars and veggie burgers. For soy products hexane is used as a chemical solvent in order help separate fat and protein. The fat is then turned into vegetable oil and the protein is made into protein bars, baby formula, and veggie burgers but with the hexane residue still in the food.

Fish oil and lycopene supplements may also be processed with hexane, therefore it is important to know how these supplements are made.

What supplements and vitamins are safe?

In order to reduce your risk of exposure to dangerous chemicals, it is vital to know where your supplements come from and what type of manufacturing practice the company uses. The manufacturer should be willing to disclose any chemical coatings or solvents that are used.

In choosing supplement it is best to research the company to understand their manufacturing practices. Avoid supplements made by pharmaceutical companies. Choose companies that use real, whole foods in their supplements and not synthetic vitamins. The vitamins or supplements should also be raw-based. Look for vitamins that are gluten-free, soy free, and do not contain any preservatives or artificial colors. You take vitamins and supplements to help improve your health, so do a little research to make sure you get the best quality product available.

Lessons learned:

• Many vitamins and supplements are processed with a toxic chemical called hexane.
• Hexane exposure can result in neuropathy, dizziness, and diminished reflexes.
• Soy products, fish oil, and lycopene may all be processed with hexane.
• Do your research before taking any supplements. Opt for raw products that do not contain allergens or preservatives.

The Environmental Protection Agency  (EPA) has determined that the bags used for microwave popcorn are coated with a chemical that breaks down into perfluoroctanoic acid (PFOAs), a cancer-causing agent. PFOAs, also found in nonstick cookware, release toxins once it is heated. Approximately 95% of Americans have PFOAs in their bodies and remains there for a long time. PFOAs have been associated with toxicity in the liver, prostate, and kidney and have been connected to tumor growth. It can also effect growth and development in children and cause damage to the reproductive system. In 2009, several US companies made an agreement with the EPA to remove all PFOAs from their products by 2015.

The fake butter flavoring on popcorn has also been found to be problematic to health. The flavoring contains a chemical called diacetyl, which has been shown to cause a specific type of respiratory disease, called bronchiolitis obliterans, in workers who frequently work with this chemical. Generally, diacetyl is only a problem when it is breathed in at large quantities, but experts are still not certain that consumers can’t be affected by it. There have been a few cases of consumers who have been diagnosed with bronchiolitis obliterans, but generally those people consumed (and breathed in) large amounts of popcorn daily. Consumer concern has led several of the major popcorn manufacturers to remove diacetyl from their products.

If you absolutely must have popcorn on movie night, pop your own. Purchase plain, organic popcorn kernels at a natural foods store. Use a healthy oil like coconut oil or organic butter and pour 3 tablespoons into a heavy stainless steel pan. Put two kernels in the pan and wait until one pops, then pour 1/3 cup of popcorn in the pan and cover it. As it pops, make sure you shake the pan to allow the steam to escape and prevent the popcorn from burning. Remove from the pan when the popping stops and season as desired. Some great toppings include nutritional yeast, garlic powder, and cayenne pepper.

Lessons Learned:

• Microwave popcorn may not be a healthier alternative to high-calorie movie theater popcorn.
• Microwavable bags are coated with PFOAs, a chemical that is a possible carcinogen.
• The fake butter flavoring contains a compound called diacetyl, which causes a serious lung disease when inhaled in large quantities.
• Pop your own natural, organic popcorn for movie night.

The star found himself suffering with severe stomach pains which were attributed to a problem with his pancreas. The cause?  An all fruit diet, the fruitarian diet, that Kutcher went on modeled after a very common eating regime of Steve Jobs himself.

Kutcher stated to US Weekly,

“I went to the hospital like two days before we started shooting the movie. I was like doubled over in pain and my pancreas levels were completely out of whack. It was really terrifying… considering everything.”

What Kutcher may mean by ‘considering everything’ is that Jobs followed an all fruit diet, and that he died from pancreatic cancer. According to Walter Issacson’s biography, “Steve Jobs,” Jobs began extreme dieting, such as the all fruit diet, his freshman year in college. (Read more about Steve Jobs and his pancreatic treatment plan here http://www.draxe.com/steve-jobs-twenty-year-battle-with-pancreatic-cancer/.)

And while the all fruit diet and others are intended as a way to detox the body, many doctors and nutritionists alike are concerned about the impact following an all fruit diet may have on your health; especially if one of these diets is followed long term.

According to Melissa Moore, spokesperson for the Academy of Nutrition and Dietetics, when fruit is the only food consumed, you miss out on a lot of essential nutrients.

One of those important nutrients is protein. Proteins are molecules made up of smaller molecules which are amino acids. Proteins are used to build virtually everything in the body from skin, hair and nails to the hemoglobin in your blood which is made of protein.

Proteins can be found in meats from land animals as well as fish and fowl; also nuts, seeds, beans and dairy products. There are also whole grains containing proteins; brown riche, whole wheat, quinoa, and barley. There are also a few vegetables that can be sources of protein such as avocado and sprouts.

Another major concern of all fruit diets are the good fats missing from the consumer’s diet. Good fats are essential for many bodily functions including maintaining proper hormone levels and brain functions.

These much need fats can be found in fish, nuts, oils, seeds and avocados.

But proteins and good fats aren’t the only nutrients the body can be depleted of when on the fruitarian (or any other extreme) diet.  Other essential nutrients the body can suffer from going without are bone building calcium, vitamins B and D-12 as well as iron and zinc

The reasons for partaking in extreme dieting are usually to either lose weight or detox the body. Healthy eating, as I’ve outlined in my book “The Real Food Diet Cookbook,” is the best way to reach or maintain a healthy body weight. It’s vital to eat a balanced diet and not eliminate any one type of food or stick just to eating one type of food such as the fruitarian diet that both Ashton Kutcher and Steve Jobs ate.

Lessons Learned

1. Both Steve Jobs and Ashton Kutcher engaged in all fruit, otherwise known as fruitarian, diets.
2. Ashton Kutcher fell ill with pancreatic issues associated with his all fruit diet.
3. All fruit diets deplete the body of essential vitamins, minerals, and nutrients.
4. Proteins and fats are two important nutrients the body goes without in all fruit diets
5. It’s essential to eat a balanced diet, such as the one outlined in my book, “The Real Food Diet Cookbook.”

Sources:

• http://www.cnn.com/2013/01/29/health/steve-jobs-all-fruit-diet
• http://www.huffingtonpost.com/2013/01/28/ashton-kutcher-fruit-diet-steve-jobs-pancreas-hospitalized_n_2566289.html
• http://drbenkim.com/articles-fruit.html
• http://articles.mercola.com/sites/articles/archive/2013/02/11/all-fruit-diet.aspx

Modern wheat, which is different from the wheat found 50 years ago, no longer resembles the wheat of our ancestors.  Wheat has been hybridized which means it has been cross-bred with other grains and species so it has a higher yield and contains less nutrients and more carbohydrates.  The history of the genetic changes in wheat can actually be connected to the increase in chronic diseases and obesity across the globe. The hybridization of wheat has caused changes in the starch and gluten which has also made wheat highly addictive.

The Starch thats worse than Table Sugar

The carbohydrate found in wheat is about 75% amylopectin A which has been called a “super carbohydrate” as it has the ability to increase blood sugar faster than other carbohydrates. The molecular structure of amylopectin causes it to be more easily digested than other more complex starches. Ends up, due to this digestibility it can raise blood sugar even faster than a candy bar!

In this study from the American Journal of Clinical Nutrition, participants were given a diet of 70% amylose or 70% amylopectin. Those on the amylopectin diet had higher glucose and insulin responses after a meal. Chronically elevated insulin levels leads to fat storage, specifically in the abdominal area. The only way to get rid of fat is to allow insulin levels to decrease enough in the body so that your body will start burning fat again. So, due to its high amylopectin content, wheat causes not only excess weight, but a whole myriad of other health problems.

Gluten, the protein found in wheat, has also been modified into “super gluten” from its original form that has been linked to a whole host of health problems. The amount of gluten has actually been doubled in hybridized wheat. Gluten triggers inflammation system-wide which causes weight gain, diabetes, autoimmune disease, and multiple chronic diseases. In the digestive system, gluten can actually damage the gut lining triggering full-body inflammation and susceptibility to other bacteria or viruses crossing gut barrier. This syndrome is called “leaky gut” and can be a trigger for a variety of illnesses, especially autoimmune diseases.

Exorphin Addiction

Lastly, wheat is digested into short proteins called exorphins which act similarly to endorphins, the neurotransmitters released during a “runners high”.  Exorphins bind to and stimulate morphine receptors in the brain, making them just as addictive as any other drug. When we eat gluten, it soothes us and makes us feel calmer. This causes us to look for more of this food during stressful times to help calm us down, leading to overeating and weight gain. The FDA is actually looking into opiate blocking medication to help people lose weight.

If you are having difficulty losing weight, have an autoimmune condition, thyroid condition or diabetes, consider following a gluten-free diet for at least 6 weeks to see if you lose weight or if your symptoms resolve. But, don’t just remove gluten in your diet then add gluten-free junk food. Adopt a whole food, gluten free diet and avoid highly processed foods, even if they are gluten-free. Your body and your weight will thank you.

Dr. Axe’s Key Points:

• Modern wheat has been hybridized and is different from the wheat commonly consumed 50 years ago.
• Amylopectin A is the main starch in wheat and has been linked to weight gain and significant elevations in blood sugar.
• Gluten, the protein in wheat, causes systemic inflammation and can also lead to weight gain and diabetes.
• Wheat contains morphine-like substances that create an addiction.

Nectresse™ is a response, by the makers of Splenda®, to the success of the “natural” sweetener stevia. But even sweeteners created from natural products aren’t really natural: they don’t exist as they do in nature. And any sweetener can affect your health in negative ways, leading to sweet addiction, weight gain and unhealthy eating. You can read more about these effects in my article “Sweet Addiction: Artificial Sweeteners Not So Sweet After All.“

What’s Natural?
Refined sugar can be called a “natural” product under today’s parameters: it starts with real foods like beets, cane, corn and fruits. But what happens then? Sugar found in real foods is packaged along with fiber, nutrients, healthy starches–a delivery system that doesn’t spike blood sugar and offers many health benefits. Refined sugar is an injection of concentrated, nutrient-less carbohydrate that spikes your blood sugar in dangerous ways. Even “natural” products like agave nectar, honey, maple syrup and molasses may be highly refined and processed, moving them far from their natural state and the benefits that the whole package entails.

“Natural” sweeteners like Truvia® and Nectresse™ are derived from real food but then they are altered, processed and refined. Nutritionist JJ Virgin explains that because studies aren’t yet conclusive, stevia products must be listed as food supplements rather than sweeteners. PureVia® and Truvia® are sold as sweeteners because they are made from a derivative of the stevia plant, rebaudioside A. The FDA claims that this compound is “not stevia but a highly purified product.”

Monk fruit, like stevia, is 300 times sweeter than refined sugar. That’s what Nectresse™ is derived from. Lo Han sweetener and monk fruit sweetener, have long been used in China and contain beneficial antioxidants. Nectresse™, however, isn’t simply monk fruit. Nectresse™ also contains molasses, sugar and erythritol.

You might be wondering, how can this sugar substitute have 0 calories if it contains sugar? First of all, food producers can say something has 0 calories if it contains less than 5 calories per half teaspoon. Secondly, the sugar alcohol erythritol interferes with your body’s absorption of sugar, further lowering caloric intake.

Sugar alcohols occur in fermented foods and some plants. Dr. Braunstein explains that sugar alcohols resemble both alcohol and sugar in composition but aren’t technically either. Your body can’t completely absorb them but this also means that they can ferment in your digestive tract, causing bloating, diarrhea and gas. This kind of fermentation raises acidity in your body.

Consider the Source
Isolating any compound from its natural source changes its effects but considering how many sugar substitutes were first discovered is chilling.

Yale scientist Qing Yang conducted a mini-review of artificial sweeteners in 2010. He says that most of these were discovered when scientists violated laboratory protocol by tasting these substances and that most were never intended to be food products to begin with. Saccharin, for instance, came from research on coal tar derivatives. A scientist studying ulcer drugs produced aspartame and sucralose, the basis of Splenda®, was generated from a search for new pesticides.

Studies of the health effects from these sugar alternatives are controversial. Cyclamate is a sugar substitute that was banned in the US after being linked to cancer but it is still widely used in other countries. Because saccharin was often combined with cyclamate, it too was banned for a period. Stevia was labelled an “unsafe food additive” in 1991. Reports of anxiety, diarrhea, dizziness, headaches and vomiting compelled the FDA to look over aspartame studies and there have been reports of similar side effects with the use of sucralose. You can read more about the possible dangers of Splenda® in my article: “Dangerous Splenda: Potential Pesticide or Artificial Sweetener?”

The results? They’re still out really. Because foods are considered safe until proven otherwise, many food derivatives are put on the market without research beforehand. There just hasn’t been enough long-term and credible studies of many sugar substitutes. Of the studies that do exist, the FDA doesn’t consider those that aren’t very controlled, very specific to humans or validated by other researchers.

While very direct physical effects may not yet be proven, there have been several substantiated studies that link the use of sugar substitutes to unhealthy eating and obesity.

Sweet Addiction
Holly Strawbridge, editor of Harvard Heart Health, spoke to obesity specialist Dr. David Lugwig about artificial sweeteners. Ludwig says that when people do use such substitutes, they often fall prey to the “halo effect”: eating other unhealthy foods because they’ve reduced their caloric intake with a diet soda or a sugar-free cookie.

Using artificial sweeteners can also cause us to disassociate sweetness with calories, says Ludwig. Normally, your body regulates your intake according to signals of taste and texture. Purdue University researchers found that artificial sweeteners disrupt this ability, causing us to consume more calories than we should. That’s why sweet delivered through soda is so dangerous–it doesn’t contain the thickness that a food with that much sugar and sweetness should.

Yang reports that diet soda drinkers in the San Antonio Heart Study gained twice as much weight as people that didn’t ingest artificial sweeteners over a seven to eight-year period. This also proved true in studies of women by the American Cancer Society and the Nurse’s Health Study.

Because sugar substitutes are so much sweeter than sugar, they affect our appetite in really unhelpful ways. Research has found that these sweeteners increase appetite, partially because of the low-calorie content. What we taste isn’t matching up with the nutrition our bodies are craving. Our bodies are wired to seek out sweetness to satisfy hunger and our brains are wired to associate sweetness with reward. That’s where addiction comes in. The super-sweetness of sugar substitutes activate the reward loop without ever giving any nutritional satisfaction–a vicious cycle.

Altering our taste buds is probably the most detrimental effect artificial sweeteners have. Ludwig explains that we become unable to taste natural sweetness in real foods and begin to disdain savory, nutritional foods that don’t contain such extreme flavors. We become unable to discern complexity of taste.

Natural Sweetness
How can you rediscover the natural sweetness in real foods? You can use a substitution process to break your sweet addiction. If you drink five diet sodas a day, for example, substitute iced tea with minimally processed honey for one of those sodas tomorrow. Continue in this fashion until you’re off the diet soda and then try substituting the iced teas with water.
Avoiding processed foods can help you to avoid added sweeteners and recover your taste buds. Then you can begin tasting the natural sweetness in carrots, onions, raw milk, squash and many other whole foods. A sun-ripened tomato can feel like a burst of sweet in your mouth if your taste buds haven’t been desensitized and the nutrients and sweet taste of countless plant foods–from raw nuts to baby lettuces–can provide satisfaction in terms of taste and nutrition.
If you need to use a sweetener, consider minimally processed applesauce for baking, authentic Lo Han (monk fruit), stevia that is really stevia, raw honey or minimally processed maple syrup. Another option? Coconut nectar is loaded with nutrients. Coconut nectar is the sap from coconut blossoms. Remember, we’re wired to crave sweet so you shouldn’t suppress that craving. Instead, discover the ways you can fulfill it as you’re meant to: eat real food.

Dr. Axe’s Key Points

• “Natural” sweeteners aren’t very natural.
• Sugar substitutes lead to weight gain.
• Artificial sweeteners affect your taste buds and lead to sweet addiction.
• Sugar substitutes rob your body of nutrients.
• Real foods have real sweetness.

Sources

• Glenn D. Braunstein, “Artificial Sweeteners: Are They Better or Worse Than the Real Thing?”
• The Huffington Post, November 2, 2010, http://www.huffingtonpost.com/glenn-d-braunstein-md/artificial-sweeteners-are_b_776905.html
• Qing Yang, “Gain Weight by “Going Diet?” Artificial Sweeteners and the Neurobiology of Sugar Cravings,” Yale Journal of Biology and Medicine, June 2010, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/
• JJ Virgin, “Making Sense of the Bewildering Array of Natural Alternative Sweeteners,” JJ Virgin.com, November 26, 2012, http://jjvirgin.com/3474/making-sense-bewildering-array-natural-alternative-sweeteners/
• Holly Strawbridge, “Artificial Sweeteners: Sugar-Free, But as What Cost?” Harvard Health, July 16, 2012, http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030
• “Study: Artificial Sweetener May Disrupt Body’s Ability to Count Calories,” Purdue University News, June 29, 2004, http://www.purdue.edu/uns/html4ever/2004/040629.Swithers.research.html

Americans spend more than $700 million a year on olive oil, but most of that may be waste because of olive oil fraud.
According to Tom Mueller, the investigative author of Extra Virginity: The Sublime and Scandalous World of Olive Oil, 70 percent of the extra virgin olive oil sold worldwide is watered down with other oils and enhancers making them far from virgin.

We’re being lied to by manufacturers who are actually selling you genetically engineered oils that are toxic to your health when you actually think you are getting an oil that is healthy and at the heart of the Mediterranean diet.
Mueller exposes the billion dollar industry, showing how EVOO is tainted across the globe. When Australian researchers went and tested Olive Oil from suppliers in 2012, every brand submitted failed the tests and zero gained a pure certification.

Authentication tests at UC Davis in 2011 tested 124 different samples and uncovered that two-thirds of common brands of extra virgin olive oil being sold in California were not virgin and many had other oils like GMO soybean oil and GMO canola oil added in.

In 2008 85 farms were confiscated and 23 people arrested for their oil fraud.  Then last year, a well known spanish EVOO company was busted and the two business owners were thrown in jail for selling supposed extra virgin olive oil that was really a mix of 73% sunflower oil!

Olive Oil Standards and Certifications
According to Dr. Audri Lanford there are actually hundreds of varieties of olives but only a few main classifications for olive oil, including:

• Extra virgin, which is produced by cold pressing and does not use chemicals for refinement.
• Virgin olive oil, comes from a second pressing or riper olives but is still good quality.
• Light, pure, or blends are refined olive oil, which usually means they have been chemically processed and mixed with other low quality oils.
• Lampante, is low quality and the italian word for lamp oil and is considered unfit for human consumption.  It may be derived from old, decaying olives, and has been chemically processed.

Mueller, says that Bad olives have free radicals and impurities, so consuming NON-Virgin olive oil can actually be bad for your health where consuming REAL Olive Oil has anti-inflammatory compounds, anti-oxidants and 200+ heart healthy ingredients. 

How to recognize genuine extra virgin olive oil
Here are my 5 Tips for recognizing REAL Extra Virgin Olive Oil:

1. Be suspicious of any extra virgin olive oil that costs less than $10 a liter.
2. Look for a seal from the International Olive Oil Council (IOC).
3. Look for a harvesting date on the label
4. Anything labeled light, pure, or a blend isn’t virgin quality.
5. Shop for oils in dark bottles.  This protects the oil from oxidation.

Also, Extra virgin olive oil solidifies when it’s cold. You can put it in the refrigerator and it should become cloudy and thicken.  If it’s doesn’t then it’s not pure extra virgin.

Here is a REAL extra virgin olive oil
Here is a link to a great quality brand recommend by the Weston A. Price Foundation:
http://www.radiantlifecatalog.com/product/bariani-unfiltered-olive-oil/healthy-fats-oils

EVOO Alternatives
Quality Olive Oil is a great healthy oil to have on hand, but it shouldn’t be used for cooking.  In that case, here are some other great oil options:

Coconut Oil — Just like olive oil, coconut oil is best when it’s cold pressed and virgin.  Do NOT buy refined coconut oil.  Your coconut oil should smell like you’re on a beach in the Caribbean.  It has a high heat threshold and is full of healthy fats.

Organic Pastured Butter / Ghee – Contains ALA and CLA which can promote weight loss.  Also, contains healthy short chain fatty acids and has a higher heat threshold.  Stick with Organic only when buying butter.

Red Palm Oil — Red palm oil is made from the palm fruit instead of the palm kernel, and in its unrefined state, it is high in vitamin E and beta-carotene.  It’s also stable under high heat and great for cooking.

Sources


• Researchers at UC Davis find problems with purity of imported olive oil
• Deborah Bogle and Tom Mueller “Losing our Virginity” The Advertiser May 12, 2012 Pg 11-14
• Extra Virginity: The Sublime and Scandalous World of Olive Oil

Cortisol is also known as the aging hormone.  When cortisol gets too high it puts you into a “fight or flight” response which stimulates your sympathetic nervous system and your adrenal glands.  When this occurs there is a decrease in your digestive secretions and a increase in blood pressure.  This puts your body in a state of constant stress which will burn out your adrenal glands, stress your digestive tract, and cause you to age more rapidly.  So if you want to look younger, feel younger, and be healthy you must get your cortisol levels balanced.

Side effects of chronically elevated cortisol can include:

• Anxiety
• Auto-immune diseases
• Cancer
• Chronic Fatigue
• Common Cold
• Hormone Imbalance
• Irritable Bowel Disease
• Thyroid Conditions
• Weight Loss Resistance

So what can help us adapt to stress and lower cortisol?  Adaptogens…

What Are Adaptogens?
Phytotherapy refers to the use of plants for their healing abilities. Adaptogens are a unique class of healing plants: they help balance, restore and protect the body. As naturopath Edward Wallace explains, an adaptogen doesn’t have a specific action: it  helps you respond to any influence or stressor, normalizing your physiological functions.

Naturopath Marcelle Pick of Women to Women reports that adaptogenic herbs can recharge your adrenal glands, helping you to respond to stress.  Adaptogens include ashwaganda, astragalus, ginseng, licorice root, holy basil some mushrooms and rhodiola. According to Whiticomb, there are 16 proven adaptogenic herbs.

Ginseng is the most well-known adaptogen and Asian ginseng (Panax ginseng) is considered the most potent. According to Wallace, research has validated Asian ginseng’s use for improving mental performance and your ability to withstand stress. This red ginseng also has antioxidant effects, antidepressant effects, and can help lower blood pressure and blood sugar levels.

There are a number of adaptogens referred to as ginsengs that aren’t technically ginsengs but have similar composition or effects.

Holy Basil, also called Tulsi, is known in India as the “elixir of anti-aging”.  Preliminary studies suggest that it can help you fight fatigue and stress, boost your immune system, and regulate blood sugar, blood pressure and hormone levels.

Ashwaganda is often referred to as Indian ginseng. Often used in Ayurvedic medicine, ashwaganda regulates the immune system and eases anxiety.  Ashwaganda has been used in eastern medicine for over 2,500 years and has immuno-modulating effects that boost your immune system and aid the body in lower cortisol levels.

Astragalus root is used in Chinese medicine. It boosts immunity and buffers the effects of stress.  It increases the amount of anti-stress compounds our bodies use to repair and prevent stress-related damage. It may also reduce the ability of stress hormones like cortisol to bind to receptors.

Licorice root can increase energy and endurance, boost the immune system and protect the thymus from being damaged by cortisol but its use requires professional supervision because of how it may affect blood pressure.

Rhodiola (rhodiola rosea), or golden root, is a potent adaptogen that has been the focus of much research. Rhodiola provides a buffer to stress-related mental and physical fatigue. According to Whiticomb, Rhodiola was used by Russian cosmonauts, athletes and military personnel and years of study have begun to uncover the very mechanisms by which it acts as an adaptogen.

Rhodiola contains a phytochemical known as salisdroside. This component helps combat anxiety and aging. Rhodiola suppresses the production of cortisol and increases levels of stress-resistant proteins. Studies have found that it restores normal patterns of eating and sleeping after stress, combats mental and physical fatigue, protects against oxidative stress, heat stress, radiation and exposure to toxic chemicals. Rhodiola protects the heart and liver, increases use of oxygen, improves memory and may extend longevity.  Also, new research proves it is also effective in weight loss.

Cordycep Mushrooms, Reishi, Shiitake, and Maitake mushrooms are funguses with antioxidant properties. They may not be adaptogens in the classic sense, but each has adaptogenic, antitumor, and immune-enhancing properties. Learn more about the benefits of mushrooms in “Disease Fighting Mushrooms.”

Eating well, getting proper rest, staying active, writing down what you’re grateful for and maintaining social connection will all help protect you from chronic stress. Adding adaptogens to your routine can make you even more resilient to the damaging effects of high cortisol levels.

Dr. Axe’s Key Points

1. Chronic stress can affect every physiological and psychological system.
2. Adaptogens balance and restore the body.
3. You can increase your capacity to deal with stress and improve your mental and physical performance with the use of adaptogens.

Sources
Marcelle Pick, “Natural Treatments for Adrenal Imbalance — Restoring the Energy You Thought Was Lost,” Women to Women, Last modified April, 14, 2011,

http://www.womentowomen.com/adrenalhealth/naturaltreatments-adrenalfatigue.aspx

Edward Wallace, “Adaptogenic Herbs: Nature’s Solution to Stress,” Chiropractic Resource Association, http://www.chiro.org/nutrition/FULL/Adaptogenic_Herbs.shtml

Jan Whiticomb, “Reducing the Risks of High Cortisol,” Life Extension Foundation, September 2011, http://www.lef.org/magazine/mag2011/sep2011_Reducing-the-Risks-of-High-Cortisol_01.htm

Marcelle Pick, “Eating to Support Your Adrenal Glands — Small Choices Can Make a Difference,” Women to Women, Updated July 17, 2012, http://www.womentowomen.com/adrenalhealth/adrenalglandfunction-nutrition.aspx

However, the major issue is that anti-biotic medications are one of the most over prescribed drugs in America today.  According to Reuters pediatricians in the United States write more than 10 Million unnecessary antibiotics every year for conditions like the flu and asthma.

There many are dangers associated with antibiotics. One of the most commonly recognized dangers is the overuse of antibiotics which leads to antibiotic resistance. That is bacteria become resistant to treatment with antibiotics. (For more information on this see my article here http://www.draxe.com/video/the-dangers-of-anti-biotics/.) But recently a few studies have shown a link between antibiotic use and breast cancer in women.

A study published in the Journal of the American Medical Association (JAMA) reveals that any use of antibiotics potentially increases the risk of breast cancer in women. The specific data for this study states that women who took only 1 to 25 antibiotics over a 17 year period had a 1.5 times higher risk of breast cancer as compared to women who took no antibiotics.

The co-author of this study, Stephen H. Taplin, M.D. of the National Cancer Institute’s Division of Cancer Control and Population Sciences cautions us that this does not indicate that antibiotics cause breast cancer, “These results only show that there is an association between the two. More studies must be conducted to determine whether there is indeed a direct cause-and-effect relationship.”

A similar study in Finland in 2000 revealed a similar link. Again, in this Finnish study, women who took antibiotics had an elevated risk of breast cancer. The more antibiotics taken, the greater the risk became. These studies provide another good reason to be cautious of your antibiotic use.

Also, antibiotics are only effective for bacterial infections, not viral. Sadly today many people go to their doctor and won’t leave satisfied unless they leave with some type of antibiotic prescription in hand. And often doctors are prescribing antibiotics for unnecessarily for viral infections such as colds and flus.

So how do you avoid overuse of antibiotics?

Remove Grains, Starches, and Isolated Sugars from your diet.  The truth is, grains contain proteins like lectins and gluten that are difficult to digest and can cause intestinal inflammation.  So you are best going grain free.  Also, if you consume too much sugar or grains that break down into sugar it will overload your immune system making you more susceptible to bacteria and viruses.

Eat Probiotic Rich Foods.  Probiotics (good bacteria) will balance your intestinal flora and naturally help kill off bad bacteria and boost your immune system.  If you have ever taken a prescription anti-biotic medication it has not only killed bad bacteria it has also killed off the good bacteria as well.  To naturally build back the probiotics in your gut I recommend you consume: cultured dairy (amasai, kefir, yogurt), cultured vegetables (sauerkraut, kimchi, kvass), and probiotic beverages like (kombucha, terrain herbals, and coconut kefir).

Consider All-Natural Anti-biotics.  I recommend you go to nature’s medicine cabinet and use natural antibiotics like oil of oregano, echinacea, colloidal silver, and garlic.  These herbs and compounds have powerful anti-bacterial effects but leave alone the good bacteria.

Dr. Axe’s Key Points

• The authors of two studies revealed a link between antibiotic use and increased risk of breast cancer.
• Antibiotic usage can cause resistance to antibiotic resistance.
• Take the steps necessary to avoid becoming ill such as eating healthy, exercising, and managing stress.
• If you feel an illness coming on take an immune boosting supplement like echinacea, oregano, or colloidal silver.

Sources:
http://www.cancer.gov/newscenter/newsfromnci/2004/antibiotics
http://www.ncbi.nlm.nih.gov/pubmed/14970061
http://www.naturalnews.com/024777_cancer_antibiotic_risk.html
http://www.emed.com.au/3185
http://www.cdc.gov/drugresistance/about.html
http://www.ghc.org/healthAndWellness/index.jhtml?item=/common/healthAndWellness/medications/managingMedications/antibiotics.html

Food cravings are common and I’ve written before about how food choices can have a significant impact on your mood. It’s estimated that 97% of women and 68% of men battle with food cravings, especially for foods high in sugar, fat, or carbohydrates.1 These cravings are usually a reaction to stress, anxiety, or depression and generally have little to do with actual hunger. The good news is that you can actually better control your moods, cravings, and be happier by eating certain foods.    

Neurotransmitters Influenced by Foods

One of the key factors when it comes to boosting your mood with food is consuming foods that support Neurotransmitters. Neurotransmitters are your brains “messengers” and control mood, energy levels, appetite, and several other functions in the body. AND they’re significantly influenced by what we eat or don’t eat. For example, the amino acid histidine is the building block for the neurotransmitter histamine which controls appetite and how your body burns calories. Inadequate amounts of histidine can lead to your body not knowing when it is full and when to stop eating.  Foods that can naturally boost histidine levels are kale, collard greens, spinach, bananas, and wild caught fish and organic meat.

Carbs, Fat, and Serotonin

Do you tend to reach for a cookie or cake when feeling sad and never a lean chicken breast or celery? Why is it that the combination of fat and sugar seem to provide relief from negative emotions? It has been scientifically proven that high carbohydrate foods trigger a release of serotonin, a natural opioid, which acts in the brain similarly to the drug opium. Therefore, consuming a high carbohydrate food actually does release a chemical that improves mood. People that are unable to control their carbohydrate cravings have actually been shown to have lower serotonin levels.  The problem is, long term consumption of foods high in sugar lead to weight gain, candida, and low energy, all of which can lead to symptoms of depression.

So how can you improve your serotonin without sugar and unhealthy fat?  There are 2 keys to improving mood and beating food cravings with nutrition and they are consuming: Vitamin B12 and EPA Fats.

Vitamin B12 and B-Complex

Vitamin B12 is vitally important to support your neurological system, for energy, and “good mood” hormones.  If you want to get more Vitamin B12 consume RAW Dairy products like raw cheese, amasai, goat’s milk kefir and you can get B12 from wild caught salmon, eggs, grass-fed beef, organic poultry, or if you are a vegan make sure to supplement with RAW-B12.

To increase your intake of other B-vitamins such as folate, consume spinach, sunflower seeds, and dried herbs.  B-vitamins also help produce serotonin without the sugar toxicity and excess calories. Turkey, which is high in tryptophan, can also be used to produce serotonin. Other foods high in tryptophan include pineapple and eggs.

Omega-3 Fats

A systematic review published in 2004 of all the research conducted on omega-3s and depression showed that low intake of omega-3 fats is associated with greater rates of depressed mood. A study in the Archives of General Psychiatry showed that supplementation with EPA, an omega-3 fat, helped reduce symptoms of depression by 50%. This isn’t surprising since our brains and nervous systems are mostly made up of fat, 20% of which are omega-3s. Omega-3s work to reduce overall inflammation, which may help improve brain function overall.  Aim for at least 2 servings of wild-caught fish per week and take a daily omega-3 supplement  to get the most mood boosting benefit.

Key Points:

• Food can significantly affect our mood via the action of neurotransmitters in our brain.
• Although sugar and fat in combination can increase serotonin levels, a mood boosting neurotransmitter, other healthy foods like spinach, salmon and turkey can have the same effect.
• Sufficient intake of omega-3 fats is essential for improving mood and relieving symptoms of depression.

References – Somer, E. (1999). Food and Mood. New York, NY: Holt Paperbacks.

The Stress Response

So what is “good stress?” While stress itself may not be a good thing, each of us is only here because of the stress response. Our ancestors reacted to a threat by fighting or fleeing, literally or figuratively, and so survived. Whether it was a food shortage or a physical threat, they went into what the prominent science center, The Franklin Institute, refers to as “metabolic overdrive.” Adrenaline and cortisol flood the body. Blood pressure, breathing and heart rate increases. Glucose is released into the bloodstream for ready energy. Digestion, growth, reproduction and immune system functions are suppressed or put on hold. Blood flow to the skin is decreased and pain tolerance is increased.

During a real crisis, your actions would end up reversing many of these processes. You would fight or flee and resolve the problem. Then take comfort in contact with loved ones or satisfaction in your abilities. You might dispel adrenaline through pacing or some other soothing effort and restore your metabolic and hormonal balances.

Life today, however, doesn’t often offer us the opportunity to enact a full stress response and resolution. Instead, we operate as if we’re in a constant, low-grade state of emergency, with no real end in sight. Many of us don’t physically dispel stress hormones or take the time to resolve the real problems. We don’t soothe ourselves or take the time to question our priorities.

So what are some of the things chronic stress is doing to you?

1. It’s Messing With Your Brain

You may think that it’s necessary to work under the gun all of the time but according to the University of Maryland Medical Center (UMMC), chronic stress affects your ability to concentrate, to act efficiently and makes you more accident-prone.

Chronic stress has devastating effects on memory and learning: it actually kills brain cells. UMMC reports that people with Post Traumatic Stress Disorder (PTSD) experience an eight percent shrinkage of the hippocampus, the brain’s memory center and that stress affects, most decidedly, children’s ability to learn.

The Franklin Institute explains that the stress hormone cortisol channels glucose to the muscles during the stress response and leaves less fuel for the brain. Cortisol also interrupts brain cell communication by compromising neurotransmitter function.

All learning depends on the use of memory. Stress affects your ability to access memories and prevents you from creating new ones.

Worse yet, your hippocampus is involved in turning cortisol off. As it becomes damaged by chronic stress, it becomes less able to do so and so becomes more damaged. This is what The Franklin Institute refers to as a “degenerative cascade.”

2. Stress Increases Risk of Heart Attack, Heart Disease and Stroke

A direct link between chronic stress and increased risk for heart attack, heart disease and stroke has not yet been established by researchers. What chronic stress does do, reports UMMC, is worsen risk factors for these conditions.

Stress increases your heart rate and force, constricts your arteries and affects heart rhythms. It thickens the blood, which may protect against blood loss in case of injury theorizes UMMC. Stress increases blood pressure and chronic stress damages blood vessel linings, especially because chronic stress contributes to inflammation.

Increased blood pressure is also a risk factor for stroke and The Franklin Institute reports that stress levels can increase atherosclerosis, another risk factor for stroke.

3. Stress Dials Down Your Immune System

Fighting off infection isn’t a primary concern if your body thinks it’s facing an immediate danger so chronic stress definitely dampens your immune system. People seem to be much more susceptible to infections and experience more severe symptoms when they come down with a cold or flu if they are stressed reports UMMC.

Stress can also trigger a detrimental overdrive in your immune system. Stress contributes to inflammation in the body. Your immune system may react to other damage going on in your body due to stress and send out immune compounds known as cytokines that contribute to the inflammatory response. These compounds can damage healthy cells in their effort to combat unhealthy factors occurring in your body.

Inflammation has been linked to a multitude of health conditions and diseases, from asthma and diabetes to cancer and heart disease.

The American Psychological Association (APA) reports that stress can negatively affect your ability to recover from a heart attack and that stress management training can help speed healing from a heart attack.

According to The Franklin Institute, stress affects the blood-brain barrier. This barrier protects many substances that enter your body from ever reaching and affecting your brain, things like drugs and toxins, viruses and poisons. Researchers found that stress increased the permeability of the blood-brain barrier in Gulf War soldiers. Drugs meant to protect their bodies from chemical attacks and that should have never affected the brain–did.

4. Chronic Stress Contributes to Aging

As I’ve explained, the stress response turns off many physiological processes that aren’t deemed urgent. Consider the lack of blood flow to the skin. That’s certainly going to affect how old you look. Worse though, is how much chronic stress can affect the aging brain. We all lose brain cells as we age. Toxins, automatic routines, improper diet, lack of exercise and loss of social connections contribute to this. So, as stress allows more toxins to cross the blood-brain barrier and cortisol damages the hippocampus, brain function, new learning and memory are greatly affected.

The reduced effectiveness of the blood-brain barrier is a common finding in people with Alzheimer’s Disease. The “degenerative cascade” is accelerated in the aging brain. A study of elderly people found that hippocampus size was reduced by 14 percent in those with high cortisol levels and that these participants showed much less ability to create new memories for new learning. Another study found that hippocampus size was linked to the rate of progression in Alzheimer’s Disease.

The APA reports on a study of chronological age versus physiological age related to stress. Women that cared for disabled or sickly children over a matter of years were 10 years older physiologically. That’s because chronic stress affected their ability to regenerate blood cells. Chronic stress can also contribute to aging in terms of arthritis, cardiovascular disease and osteoporosis.

5. Stress Contributes to Weight Gain and Digestive Disorders

Since digestion is also dialed down during the stress response, chronic stress can contribute to a variety of digestive disorders. Bloating, cramping, constipation and diarrhea are common symptoms of chronic stress. So too, is acid reflux and irritable bowel syndrome. Stress can worsen ulcers and inflammatory bowel disease.

Cortisol contributes to the accumulation of dangerous belly fat and worsens cravings for fat, salt and sugar. Eating unhealthy carbs can be soothing as this lessens the behavioral and hormonal imbalances associated with the stress response. Unfortunately, this behavior can become habitual and lead to health problems like diabetes and heart disease.

6. Chronic Stress Affects Your Mood and Relationships

Constant stress can affect your sleep patterns, make you irritable and fatigued, unable to concentrate and highly reactive. You may become unable to relax and operate in a state of anxiety. Depression is a common reaction to chronic stress. All of these things can downgrade your quality of life and affect your relationships with others. Chronic stress is associated with feelings of helplessness and lack of control. Perfectionists are  more likely to suffer from disrupted serotonin levels due to stress, the “feel-good” neurotransmitter in the brain reports UMMC.

7. Stress Increases Pain

Links between pain severity and chronic stress have been established with headaches, joint pain and muscle pain. Stress seems to intensify arthritis pain and back pain. Work stress is associated with backaches and stress increases the occurrence and severity of tension headaches.

8. Stress Affects Sexuality and Reproductive Functions

Chronic stress reduces sexual desire in women and can contribute to erectile dysfunction in men. Chronic stress is linked to premenstrual syndrome severity and can affect fertility in women. Stress during pregnancy is linked to higher rates of premature birth and miscarriage. Stress during pregnancy may also affect how infants themselves react to stress after birth reports UMMC. Chronic stress can also worsen hormonally-based mood changes that accompany menopause.

9. Chronic Stress Affects Your Skin, Hair and Teeth

Hormonal imbalances due to stress and the fact that blood flow to the skin is reduced during the stress response can negatively affect your skin, hair and teeth. Eczema is a common reaction to stress. Acne, hives, psoriasis and rosacea have also been linked to stress. Hair loss and gum disease have also been linked to stress.

10. Stress Contributes to Addiction

In an attempt to escape the negative feelings associated with chronic stress, many people turn to self-soothing behaviors or activities that temporarily raise their dopamine and serotonin levels. Alcohol, tobacco and substance abuse are common ways people attempt to treat stress. Food addictions, gambling, checking out with television and video games are also habits that may develop due to chronic stress. All of these behaviors end up worsening the problem in the long run and greatly affect both mental and physical health.

Don’t Take Stress for Granted

Just because you aren’t able to spear your saber-toothed tiger doesn’t mean that you can’t learn to deal with stress more effectively. And plenty of research has found that stress management and relaxation techniques can help you become more able to adapt to stressful events, more efficient in functioning during stress and better able to recover from stress. Much of chronic stress has to do with feeling out of control or helpless.

Stress has been linked to heart disease in men that don’t feel that they have control in their jobs. It also plays a role in acute coronary syndrome (ACS), symptoms that warn of a heart attack. UMMC reports that ACS occurs in men after work, after stressful incidents. This means that thinking and emotions play a large part in ACS and your thoughts and emotions are the very things that you can learn to control, no matter what happens in your environment.

Take a look at your life and identify what’s causing you stress. Pay attention to your moods and try to identify the thoughts and beliefs that may be contributing to them. Make time to engage in pleasantly challenging activities, exercise and connect with others. Prioritize and delegate. Check out “16 Ways to Bust Stress” for more ideas. If you are having trouble managing your weight because of chronic stress, try my Vitamin Code Perfect Weight Formula, specifically developed to control stress-related weight gain and food cravings.

Don’t try to eliminate stress from your life altogether. First of all, that’s impossible as so much of life is unpredictable. Secondly, some kinds of stress are beneficial. A challenging memory task can boost your immune system while watching a violent video can weaken it reports The Franklin Institute.  Memory tasks can also contribute to brain cell growth. Learn to deal with stress effectively rather than avoid it altogether.

Lessons Learned

• Stress is normal, and some kinds of stress are good.
• You CAN learn how to better manage stress.
• Chronic stress can affect every physical and psychological system.

Sources

“Mind/Body Health: Stress,” American Psychological Association, 2013, http://www.apa.org/helpcenter/stress.aspx

“Renew–Stress on the Brain,” The Franklin Institute, 2004, http://www.fi.edu/learn/brain/stress.html

“Stress – Complications,” University of Maryland Medical Center, Last Reviewed February 13, 2009,  http://www.umm.edu/patiented/articles/what_health_consequences_of_stress_000031_3.htm

Sugar creates its own health problems and aspartame is not a better or healthier alternative, regardless of the calorie savings. Think of this quote, “Would you rather be hit in the head with a wooden bat or a metal bat?”

What is Aspartame?

You probably already know, aspartame is an artificial sweetener known as NutraSweet, Equal, Sweet One or Spoonful, and it’s used in a variety of foods from diet soda, gum, candy, and vitamins.

But, did you know it can be hidden in foods under the name acesulfame potassium. It’s composed of 3 main chemical ingredients: phenylalanine, aspartic acid, and methanol.

Phenylalanine is an amino acid that can be toxic in high doses. Just one diet soda raises the level of phenylalanine in the brain, causing serotonin levels to decrease and may lead to depression. Phenylalanine has been found to be higher in people with cancer.

Aspartic acid is a non-essential amino acid that can over stimulate neurons, causing them to die. It can also cause an amino acid imbalance in the brain. Although phenylalanine and aspartic acid are both amino acids found naturally in foods, they are not meant to be consumed individually and in these particular ratios.  The fact that they are separated from food and other naturally occurring amino acids is what leads to the unexpected health consequences seen with aspartame consumption.

Methanol is a type of alcohol that is metabolized into the neurotoxin formaldehyde. It can interfere with DNA formation and lead to birth defects, like spina bifida.

Aspartame and Weight Gain?

Aspartame can stimulate your appetite and increase cravings for carbohydrates. The calorie “savings” from consuming foods sweetened with aspartame ends up not saving you anything due to the increase in appetite and therefore calorie consumption.

The MESA study evaluated the effect of diet soda consumption on rates of obesity, metabolic syndrome, and diabetes in over 6,000 participants. It was found that the consumption of just one diet soda per day significantly increased the risk for increased waist circumference and elevated fasting glucose. Both of these are precursors to diabetes and metabolic syndrome.

Aspartame and Illness

The list of medical conditions linked to aspartame consumption is extensive and includes:

• anxiety
• depression
• short term memory loss
• multiple sclerosis
• fibromyalgia
• hearing loss
• weight gain
• fatigue
• brain tumors

Although these illnesses may not all be caused directly by aspartame consumption, they may exacerbate the symptoms. Aspartame can aslo increase risk of strokes and cancer.

Overall, limit or eliminate your consumption of aspartame. Instead of aspartame as a sweetener choose raw local honey, raw coconut nectar, or natural stevia.

Lessons Learned

• Even though it has no calories, aspartame is more harmful than sugar.
• Aspartame is made up of three highly toxic chemicals.
• Consuming diet beverages, sweetened with aspartame, can lead to weight gain.
• Several medical conditions have been linked to aspartame consumption from cancer, birth defects, stroke, and autoimmune disease.

Is Your Favorite Salad Dressing Unhealthy?

You may be wondering why your weight loss plan isn’t working even though you’ve made salads a mainstay in your diet. Certain kinds of saboteurs are easy to recognize. Loads of meats and cheeses, too many dried fruits or candied nuts, salads laden with sour cream or creamy, rich dressings can obviously derail weight loss. But what if you’re watching what goes into your salad, using “light,” “low-fat” or “fat-free” dressings and the weight still won’t come off? It’s the kind of fat in your salad dressing that matters.

Many commercial salad dressings are made with processed oils that sabotage your healthy intentions in many ways. In fact, many of these oils are actually rancid fats. Manufacturers use high heat and high pressure to create processed and refined oils. This denatures fat molecules in ways that destroy their nutrient value and leads to chronic inflammation in the body. The myriad of chemicals and preservatives found in many bottled dressings are used to camouflage the flavor and smell of these hydrogenated fats and trans fats which have been linked to countless health conditions. You can read more about this process in my article “Are You Eating Rancid Oils?”

You Want Healthy Fats in Your Salad

Have you been going with a squirt of lemon juice and skipping the oils altogether? Avoiding meats, cheeses and nuts? Using low-fat or fat-free dressings? These aren’t good ideas either.

Your body can’t absorb and utilize many vitamins and nutrients found in plant foods without a fat accompaniment.  As traditional foodist Dr. Cate Shanahan explains on Dr. Cate.com, vitamins A, E and K are fat-soluble vitamins: they only dissolve in the presence of fat. Essential nutrients choline, lecithin and phospholipids are also fat-soluble.

We can’t make use of vitamin A directly. Our bodies utilize it through carotenoids, the compounds that give carrots and red bell peppers their orange-red color and kale and spinach their vibrant green. A 2012 Purdue University study has found that monounsaturated fats, such as those found in cold-pressed olive oil and nuts are most effective at helping our bodies to absorb carotenoids. Saturated fats also contribute to carotenoid absorption while polyunsaturated fats are the least effective. Most vegetable oils in bottled dressings are polyunsaturated fats.

What about “Fat-Free” dressings? Take a look at the ingredient label. To make up for the flavor lost in cutting fat, manufacturers add high-fructose corn syrup, other sweeteners and much more salt. Ingredients are listed in order of their prevalence. What you’ll often find is that water makes up most of your bottled dressing and corn syrup takes a close second. Even if olive oil is an ingredient, it’s most likely of poor quality and quantity. The constellations of chemicals and preservatives on salad dressing labels is also a turn off.

Healthy Choices

Saturated fats are not to be feared. The Mediterranean Diet, for instance, is made up of about 70 percent saturated fats. Don’t be afraid to add raw cheese, nuts and other proteins to your salad but do so with moderation. Stay away from dried fruit because it’s concentrated in terms of sugar. Avocadoes and olives can also add healthy fats and flavors to your salads. Use cold-pressed and minimally refined olive oil, grapeseed oil or nut oils to dress your salad.

Avoid using low-fat dressings, and take your dressing on the side if you’re eating out. Then, rather than pouring it over your salad, try dipping the tines of your fork in the dressing before each bite.

Your best bet is to make your own dressing. It’s simple, healthy and fun. Try different oils and vinegars, different spices and blends to discover new favorites. Missing creamy dressings? Use avocado, tahini or amasai for your base.

Sample the many vinegars on the market today to vary your flavors. Rodale Institute’s Amy Ahlberg reports that vinegar can help reduce carbohydrate absorption, improving your blood sugar levels and helping you to feel more full and satisfied. Citric fruits can also add unique flavors to your salads.

You can find many salad dressing recipes on this website and in my book, The Real Food Diet Cookbook.

Lessons Learned:

• Don’t forget the good fat. You need it to digest nutrients in your salad.
• Don’t use “low-fat” or “fat-free” dressings as they’re laden with sodium, sugars and preservatives.
• Read labels on store-bought salad dressings.
• Dress your salad with your own healthy creations.
• When dining out, ask for your dressing on the side.

Sources: Cate Shanahan, MD, “Salad Dressing: The Silent Killer,” Dr. Cate.com, June 1, 2008,  http://drcate.com/salad-dressing-the-silent-killer/

Brian Wallheimer, “Study: No-Fat, Low-Fat Dressings Don’t Get Most Nutrients out of Salads,” Purdue University News Service, June 19, 2012,  http://www.purdue.edu/newsroom/research/2012/120619FerruzziSalad.html 

Amy Ahlberg, “5 Quick Recipes for Tasty, Homemade Salad Dressing,” Rodale Institute, 2013, http://www.rodale.com/homemade-salad-dressing 

So when I heard genetically modified foods are now being grown at “the happiest place on earth”, I was pretty disappointed.

The Nestle Corporation, who is the title sponsor of Disney’s EPCOT Center, has been funding Disney in order to build a massive 2.5 Million square feet greenhouse!  This abomination grows mickey mouse shaped fruits and vegetables and then sells these GMO foods in their theme parks.

By the way, Nestle is the same company who makes all of the really great snacks with high fructose corn syrup for children…(if you’re new here that’s a bit of sarcasm, high fructose corn syrup is terrible).

Disney’s EPCOT (Experimental Prototype Community of Tomorrow) was initially created to be a futuristic model community.  And their new “Living with the Land” exhibit is supposed to be a model of “sustainability”.  One of their rides “Behind the Seeds” (I like to call it Seeds of Deception) brings patrons through the wonderful world of genetically modified foods!

What Are We Teaching Our Kids?

According to an article in Inhabitat while on the tour a 6-year old boy asked the guide why there was so much styrofoam, since the foam plastic is not biodegradable and not really a sustainable choice for an exhibit on sustainability.

Then the 6-year old asked the guide about genetic experimentation and he said almost all of the foods grown at “Living with the Land” are genetically engineered foods.

The tour guide gave the response that the styrofoam was cheap and that’s why they used it.  Of course!

Oh, kids ask the best questions don’t they?  Side Note: When I was 6 years old my grandma and I were eating out and the table next to us was blowing their cigarette smoke right towards us.  My grandma said she would give me $5 bucks to tell them they were giving me cancer.  So I did, and they stopped– it was awesome!  I wonder if all the kids told the Disney corporation that if they would stop…

I’m glad my parents did a great job educating me on true sustainability.  How many kids have no idea where food actually comes from and are being educated by food companies and big corporations that genetically modified foods are fine and healthy?

The Problem with GMO Foods

Genetically modified foods alter genetic codes of the DNA in an organism by wiring in genes from other forms of life including other plant forms, pesticides, bacteria and viruses.  Most GMO foods today have been modified to tolerate or produce pesticides.

In a 2011 review published in Environmental Sciences Europe 19 studies of mammals fed GMO soybeans and corn were evaluated.  The 90-day long trials indicate liver and kidney problems as a result of GMO foods.  Kidney’s were disrupted by 43.5% and liver by 30.8%.

Monsanto is the largest producer today of genetically modified foods like corn, soy, and canola.  There are even companies today producing genetically modified salmon.  If you want to learn more about genetically engineered foods and ways to protect yourself you can read my article GMO Foods: Get the Facts.

What are your thoughts on GMO foods?   

I’d love to hear your comments!

References:

Environmental Sciences Europe March 1 2011, 23:10, Gilles-Eric Seralini

http://disneyworld.disney.go.com/parks/epcot/attractions/living-with-the-land/

WHAT IS LEPTIN?

Leptin is a hormone that plays a role in various parts of the body, including the brain, lungs, kidneys, spleen, heart and liver. Primarily, leptin tells your body when you are full. It signals the brain to stop eating based on the expansion of your stomach. The more food in your stomach, the harder leptin signals you to put down the fork.

WHAT EFFECTS LEPTIN LEVELS?

Weight and food consumption are two controllable factors that affect the amount of leptin in your body. Since fat cells produce leptin, body mass index (BMI) has been linked to high levels of leptin in the blood. The more you weigh, the more leptin in your body. Thus, obesity (BMI >30) leads to increased leptin levels.

Also, diet has been shown to affect the levels of leptin in the body. Since leptin and the immune system work together, consuming anti-inflammatory alkaline foods make you more sensitive to leptin levels. This can potentially lead to weight loss and a healthier body.

INCREASED LEPTIN LEVELS

What are the downfalls of increased leptin levels? Firstly, the pro-inflammatory nature of leptin leads to inflammation in your organs and tissues. This inflammation causes disruption and leads to various diseases, such as heart disease, rheumatoid arthritis and inflammatory bowel disease. Chronic inflammation can cause a multitude of painful and debilitating diseases.

Secondly, chronically high levels of leptin may lead to leptin resistance. This means your body does not respond as well to the normal levels of leptin. More leptin is required to signal your brain to tell you to stop eating. Also, emotional eating can be a trigger of leptin resistance if you stop listening to your body’s cues.

pH SCALE

The pH scale is used to determine acidity and alkalinity. The scale is from 0 to 14 with 0 to 6.9 being acidic, 7.1 to 14 being alkaline and 7 being neutral. Most diseases live in an acidic environment, so your body’s goal is to be between 7.3 and 7.4, which is slightly alkaline.

Limiting consumption of acid-forming foods and eating more of the alkaline-forming foods can protect your body from disease by decreasing leptin levels and inflammation. Since alkaline-forming foods are anti-inflammatory, it gives your body a chance to achieve normal leptin levels.

ALKALINE-FORMING FOODS

Most alkaline foods are plant-based proteins, fresh fruits and fresh vegetables. These are avocado, summer black radish, alfalfa grass, barley grass, cucumber, kale, jicama, wheat grass, broccoli, oregano, garlic, ginger, green beans, endive, cabbage, celery, red beet, almonds, navy beans, lima beans, watermelon, tomato, figs and ripe bananas. (See the Healing Foods Diet).

ACID-FORMING FOODS

Acid-forming foods include refined sugar, hydrogenated oil, dairy, grain and animal fat. Foods to limit are beer, coffee, liquor, sweetened fruit juice, conventional beef, pork veal, canned tuna, canned sardines, artificial sweeteners, oats, cold cuts, milk, pasta, rice and bread.

For more on anti-inflammatory foods and recipes, check out my Real Food Diet Cookbook.

REFERENCES

1. Fei, H., et al. “Anatomic Localization of Alternatively Spliced Leptin Receptors (Ob-R) in Mouse Brain and Other Tissues.” Proceedings of the National Academy of Sciences of the United States of America 94.13 (1997): 7001-5. Print.

2. Barr, V. A., K. Lane, and S. I. Taylor. “Subcellular Localization and Internalization of the Four Human Leptin Receptor Isoforms.” The Journal of biological chemistry 274.30 (1999): 21416-24. Print.

3. Apolzan, J. W., and R. B. Harris. “Rapid Onset and Reversal of Peripheral and Central Leptin Resistance in Rats Offered Chow, Sucrose Solution, and Lard.” Appetite (2012)Print.

4. Parhami, F., et al. “Leptin Enhances the Calcification of Vascular Cells: Artery Wall as a Target of Leptin.” Circulation research 88.9 (2001): 954-60. Print.

5. Martins, M. D., L. Lima Faleiro, and A. Fonseca. “Relationship between Leptin and Body Mass and Metabolic Syndrome in an Adult Population.” Revista portuguesa de cardiologia : orgao oficial da Sociedade Portuguesa de Cardiologia = Portuguese journal of cardiology : an official journal of the Portuguese Society of Cardiology (2012)Print.

6. Ahren, B., et al. “Regulation of Plasma Leptin in Mice: Influence of Age, High-Fat Diet, and Fasting.” The American Journal of Physiology 273.1 Pt 2 (1997): R113-20. Print.

7. Ahren, B. “Plasma Leptin and Insulin in C57BI/6J Mice on a High-Fat Diet: Relation to Subsequent Changes in Body Weight.” Acta Physiologica Scandinavica 165.2 (1999): 233-40. Print.

8. de Heredia, F. P., S. Gomez-Martinez, and A. Marcos. “Obesity, Inflammation and the Immune System.” The Proceedings of the Nutrition Society 71.2 (2012): 332-8. Print.

9. Martin, S. S., A. Qasim, and M. P. Reilly. “Leptin Resistance: A Possible Interface of Inflammation and Metabolism in Obesity-Related Cardiovascular Disease.” Journal of the American College of Cardiology 52.15 (2008): 1201-10. Print.

Many Crossfit athletes are now following the paleo diet to get stronger, leaner, faster, and improve recovery time.

I recently did a radio interview with my friend Mark Sisson who is one of the leading experts on the Paleo Diet and runs a company called Primal Nutrition. While I don’t believe in many of the evolutionary theories of paleo, I do think that our bodies adhere better to a diet high in vegetables, fruits, nuts, seeds, and wild meats which fall into the hunter gatherer lifestyle.

Here I want to discuss the Good and Bad about the paleo diet…

First, What Are Paleo Foods?

The paleo diet consists of foods that can be hunted or fished like meat, organ meat and seafood and foods that can be gathered like eggs, fruits, vegetables, mushrooms, nuts, seeds, herbs, and spices.

Foods that are not on the paleo diet are anything processed, grains, legumes (beans and peanuts), raw dairy, salt, and oils.

Raw Dairy is considered by some experts to be paleo while others believe it doesn’t make the list.  A paleo diet with dairy added in is called a Neo-Paleo diet.

The Good and Bad of the Paleo Diet

I believe there are 3 major positive aspects of the paleo diet.

1. Nothing Processed – One of the major upsides of the paleo diet is that it rescripts ALL processed foods and recommends mostly raw foods.  In America today 80+% of the foods we eat are highly processed genetically modified foods.  So any diet that recommends you eat foods in their natural state is a positive.

2. Wild Caught Meat – A paleo diet is high in Omega-3 fatty acids and lower in Omega-6 fatty acids.  According to paleo experts 60% of food energy should come from animal foods like wild caught fish, bison, deer, turkey, and eggs.  All of these foods are high in omega-3 fatty acids in which the Standard American Diet is greatly deficient.  Omega-3 fats can reduce inflammation, improve neurological function, aid in digestion, improve focus, and restore healthy skin just to name a few.

3. Raw Fruits, Vegetables, Nuts and Seeds – A paleo diet recommends 40% of food energy come from Raw nutrient dense foods.  As the saying goes in American, we are overfed, but undernourished.  So consuming larger amounts of nutrient dense foods like vegetables is far superior to a diet primarily consisting of low nutrient grains.

I also follow a diet of minimal grains and when I do consume grains on occasion those grains have been sprouted.  By not eating grains you are also eliminating gluten in which many american’s have developed sensitivities to.

Why I DON’T Eat Paleo

The foundational reason I don’t follow the paleo diet is because it stems from a belief system based on macroevolution, while I personally am a creationist. Also, the Paleo diet eliminates Raw cultured dairy like Yogurt, Kefir, and Amasai which I believe to be one of the healthiest foods in the world if done right.

In addition, here are some foods that I don’t consume but are recommended on the Paleo Diet:

• Alligator
• Catfish
• Ostrich
• Pork
• Shellfish
• Snakes

If you’ve read my article on Pork you will known that some of these animals are common carriers of parasites and are bottom feeders like shellfish and catfish.

The Healing Foods Diet

So what eating plan or diet should you follow?  I recommend eating “healing foods”.  Foods that both follow a hunter-gatherer like lifestyle but also follow science and kosher/biblical eating principles.  These foods are nutrient dense and free of toxins.

Healing Foods include:

• Vegetables
• Herbs
• Fruits
• Nuts (sprouted)
• Seeds (sprouted)
• Organic Grass-fed Meat and Wild Game
• Free-range Poultry and Eggs
• Wild Caught Fish
• Pastured Raw Dairy

This isn’t the full list but you can find whole list here: Healing Foods Shopping List 

Please keeps your comments friendly and uplifting.  I welcome debate, but please do so with respect to others. I know that there are some philosophical and religious views that have been addressed in this article.

What are your thoughts on the Paleo Diet?

Leave your Comments and Questions below:

Eat Healthy

It’s important to eat a whole food diet that includes fresh fruit, vegetables and organic meats and remove processed foods and grains completely (for more, check out my Healing Foods Diet). Constipation is common among Parkinson’s patients, so be sure to eat plenty of fiber and stay adequately hydrated. Increasing omega-3 intake can help elevate dopamine levels and reduce inflammation.

Drink Green Tea

Green tea contains polyphenol antioxidants that help fight free radicals. It also contains theanine, which elevates dopamine levels in the brain. Try drinking three cups a day to reap the most benefits.

Move With Caution

Parkinson’s can throw off your sense of balance and make it difficult to walk with a normal gait. Try not to move too quickly. When you’re walking, try to make sure your heel hits the floor first. If you find yourself shuffling, stop and adjust your posture. Look straight ahead as you walk, not down at the ground. When turning around, resist the tendency to pivot at your feet. Instead, make a U-turn. Try to avoid leaning or reaching and keep your center of gravity over your feet.

Prevent Stiff Muscles

Gentle exercise and stretching make everyday tasks easier. Here’s a simple four-step sequence you can do daily to keep your muscles loose:

1. Stand eight inches away from a wall and reach your arms upward. Place your hands on the wall for balance and stretch out the arms and back.

2. Next, turn around and place your back against the wall for balance. Gently march in place, lifting your knees as high as possible.

3. Sitting in a chair, reach your arms behind the chair, bringing your shoulders back as far as possible. Lift your head toward the ceiling as you stretch.

4. From the chair, stomp your feet up and down while pumping your arms back and forth at your sides.

Tai Chi

Tai Chi is the Chinese martial art of slow, rhythmic movement. It’s great for maintaining strength and balance. Long recommended as a way for seniors to stay active and fit, research is now suggesting it can help manage Parkinson’s symptoms. An hour of Tai Chi twice a week is enough to help with stability and walking.

Water Aerobics

Balance problems and stiffness can make traditional exercises difficult. Water aerobics can have the same benefits as conventional exercise without the risk of falling. Be sure to use the shallow end of the pool. Joining a group class might be beneficial for emotional support and additional motivation.

Acupuncture

Eastern medicine can often be looked down upon in the West, but some scientists argue it’s worth a closer look. Research has shown acupuncture can relieve symptoms by generating a neural response in areas of the brain that are particularly affected by Parkinson’s such as the putamen and the thalamus.

Coenzyme Q10

Mitochondria are responsible for the production of energy for our cells. During production, a by-product of spare electrons is created. When these electrons escape the cell, they are known as free radicals. They are responsible for oxidative damage to the brain. To combat the damage, every cell of the body contains a powerful antioxidant called Coenzyme Q10. Studies have show very low levels of Coenzyme Q10 in the brain and blood of Parkinson’s patients, which is why a supplement might be helpful. I recommend Coenzyme Q10 by Garden of Life.

Let me hear from you:

Do you have a loved one with Parkinsons? What have you found most beneficial in helping managing the disease naturally?

PSYCHOTROPIC DRUGS

Psychotropic drugs affect your mood, behavior and perception by changing the way your brain functions. The drugs mainly target the central nervous system by leaving the blood and entering the brain. They are prescribed for various symptoms and diseases that include but are not limited to anxiety, depression, bipolar disorder, attention deficit disorder (ADD), attention deficit hyperactivity disorder (ADHD) and schizophrenia.

Specifically, the antidepressants known as selective serotonin reuptake inhibitors (SSRIs) are used to correct low levels of serotonin in the brain, which has been suggested to be a “chemical imbalance.” Many patients believe they have this “chemical imbalance” that requires medication, such as Zoloft. However, science has failed to prove this serotonin theory do to lack of conclusive evidence1. In 2005, the president of the American Psychological Association, Stephen Sharfstein, said that there is no evidence to prove that chemical imbalances are related to mental disorders2.

In addition, psychotropic drugs have been shown to cause serious side effects, such as diabetes, heart disease, miscarriages, weight gain and suicidal thoughts in children and adolescents, to name a few. As of 2008, a total of 63,000 people had committed suicide while taking SSRIs2. Interestingly enough, these SSRIs were known back in the 1980s to cause violent behaviors and suicidal thoughts before they even went on the market to be sold!

The primary side effect that you should be concerned about is that antidepressants can actually increase your risk of suicide, and your risk for type 2 diabetes is two to three times higher if you take antidepressants. Antidepressants, including tricyclic and SSRIs, increase type 2 diabetes risk.

Side note about diet and depression: a recent University of London study, led by Dr. Eric Brunner, followed the eating habits of 3,486 adults for 5 years. The study revealed that those who ate diets high in processed and fast foods were almost 60% more likely to suffer from depression.

DIABETES

New onset diabetes has been found in individuals taking psychotropic drugs with no previous medical history of diabetes. Individuals were diagnosed on average three to six months after starting psychotropic medication. The likelihood of developing diabetes is up to ten times higher in individuals taking psychotropic drugs compared to individuals not on the medications3.

HEART DISEASE

Researchers found a link between psychotropic drug usage and sudden cardiac death. This could be in part due to the dosage, the toxins in the drugs and/or underlying cardiac risk. When taking psychotropic drugs, sudden cardiac death is more likely to occur in the individuals as risk for cardiac disease when compared to their healthy counterparts4. Additionally, psychotropic drugs have been shown to cause less drastic cardiac problems, such as irregular heartbeat and high blood pressure that occur in patients with no cardiac risk prior to consumption of the drug5.

PREGNANCY

Researchers have suggested that pregnant women with anxiety or depression are more likely to have a miscarriage or perinatal death when taking psychotropic drugs during their first trimester when compared to women who did not take the drugs6. Another study found similar results with pregnant women twice as likely to have a miscarriage or spontaneous abortion and three times as likely for the baby to have abnormalities if prescribed a psychotropic drug during the first trimester7. There have also been reports that pregnant women exposed to the SSRI Paxil were twice as likely to have babies with major birth defects, primarily heart malformations8-9.

WEIGHT GAIN 

If overweight or obese, weight gain can lead to fatal disorders, such as diabetes and heart disease. One study compared over 660 clinical trials and determined that weight gain was associated with psychotropic drug use10. Unfortunately, the amount of weight gain could not be determined due to the vast number of studies compared. However, it was concluded that weight gain was more likely in individuals with previous psychotropic drug exposure.

CHILDREN AND ADOLESCENTS

The number of psychotropic drugs prescribed to adolescents between the ages of 14 and 18 increased 250% from 1994 to 200111.  A randomized control trial looking at 1,000 individuals found that children taking a SSRI or children that recently stopped taking a SSRI were almost three times more likely to commit suicide (3.4%) than those taking the placebo (1.2%)12. Similar results showed that children prescribed antidepressants were twice as likely to commit suicide than children not prescribed psychotropic drugs13.

In regards to depression, a number of studies found that SSRIs did not improve depressive symptoms in children when compared to the placebo group14-15. The sad truth is that not only do psychotropic drugs potentially increase suicide in children, but there is little evidence to suggest that they even help the symptoms.

Action Steps

There are usually many underlying causes to mental challenges or dysfunctions, emotionally and physically, and can stem from lifestyle. Some causes can be a lack of Vitamin D, Vitamin B12, too much salt or sugar in your diet, not eating enough healthy fats like Omega-3′s, lack of sleep,  and lack of exercise.

Remember, drugs should be your last choice. If you or your child is suffering from an emotional or mental challenge, please do seek help, but I recommend finding a professional who does not prescribe psychotropic drugs as a first, or only, form of defense.

If you or your children are taking psychotropic drugs, I strongly urge you to educate yourself and work with your physician to seek alternative options. Instead of dangerous medications, first seek counseling and truly address the root cause of any depression or behavioral disorder. Also address other dietary and lifestyle issues like Omega-3 and niacin deficiencies, mercury toxicity and lack of exercise.

REFERENCES

1. Lacasse, J. R., and J. Leo. “Serotonin and Depression: A Disconnect between the Advertisements and the Scientific Literature.” PLoS medicine 2.12 (2005): e392. Print.

2. CCHR: Exposing the Dangers of Antidepressants and Other Psychotropic Drugs—Despite FDA/Psychiatric-Pharmaceutical Cover-Ups. CCHR Report. 2008.

3. Sharav, V. H. “Children in Clinical Research: A Conflict of Moral Values.” The American journal of bioethics : AJOB 3.1 (2003): W,IF 2. Print.

4. Timour, Q., et al. “Sudden Death of Cardiac Origin and Psychotropic Drugs.” Frontiers in pharmacology 3 (2012): 76. Print.

5. Marano, G., et al. “Cardiologic Side Effects of Psychotropic Drugs.” Journal of geriatric cardiology : JGC 8.4 (2011): 243-53. Print.

6. Ban, L., et al. “Live and Non-Live Pregnancy Outcomes among Women with Depression and Anxiety: A Population-Based Study.” PloS one 7.8 (2012): e43462. Print.

7. Prozac: Child Abuse, CCHR Report, 1994.

8. Benedict Carey, “Paxil Alert for Pregnant Women,” The New York Times, 29 September, 2005; Miranda Hitti,

9. “New Study Links Paxil to Twice as Many Birth Defects as Other Antidepressants,” WebMD Medical News, 27 Sept. 2005.

10. Dent, R., et al. “Changes in Body Weight and Psychotropic Drugs: A Systematic Synthesis of the Literature.” PloS one 7.6 (2012): e36889. Print.

11. “DTC Ads Linked to Rise in Drug ‘Scripts for Teens,” Psychiatric Times, Apr. 2006, Vol. XXIII, No. 4.

12. Dave Altimari, Memos Display Drug Firms’ Optimism Officials Were Confident FDA Would Back Them On Suicide, Violence Issues Involving Paxil, Prozac,” Hartford Courant, 21 Sept. 2003.

13. Anna Wilde Mathews, “FDA Will Seek to Revise Antidepressant Labels for Youth,” The Wall Street Journal, 20 Aug. 2004; Gardiner Harris, “Antidepressant Study Seen to Back Expert,” The New York Times, 20 Aug. 2004.

14. Gardiner Harris, “Antidepressant Study Seen to Back Expert,” The New York Times, 20 Aug. 2004.

15. Joe Barton, Chairman, U.S. House of Representatives, Committee on Energy and Commerce, website, 24 Mar. 2004

16. Journal of American Medical Association

The problem with conventional wisdom is its failure to take into account that teeth, like bones, are living organs. In healthy teeth, new dentin and enamel is constantly breaking down and regenerating. With adequate amounts of vitamins and minerals, teeth will constantly remineralize and regenerate. Unfortunately, our diets are riddled with processed and chemical-laden junk food that creates a deficiency of vitamins and minerals (specifically calcium and phosphorus) in our blood. To compensate for this imbalance, our body pulls the minerals from our teeth. Our bodies simply cannot keep up the pace of replenishing cells and we are left susceptible to disease.

What Really Causes Tooth Decay

Sugary foods in and of themselves are not the direct cause of tooth decay, but rather the imbalances created in our body chemistry and blood sugar levels that result from the consumption these foods. Like most disease, the root cause of tooth decay is malnutrition. Therefore, the best way to prevent against cavities and tooth decay is to make sure we provide ourselves with proper nutrition.

Dr. Weston A. Price (1870-1948) is often regarded as a pioneer in making the connection between nutrition, dental and physical health. As a dentist, he observed tooth decay and disease on a daily basis in his practice. In search for the true cause of this degeneration, he began researching primitive and traditional cultures where tooth decay was almost unheard of. When compared to the modern Swiss diet, the isolated Swiss diet contained almost 10 times more fat-soluble vitamins and 4 times more calcium and phosphorus. The native Aborigines of Australia had similar findings with 10 times more fat-soluble vitamins, 5 times more calcium and 6 times more phosphorus than the modern Australian diet. Over and over again, Price found cultures who maintained their native diet had straight, healthy teeth. Those cultures that adopted more modern, Western-influenced diets quickly succumbed to tooth decay and disease.

What Are Fat-Soluble Vitamins?
Fat-soluble vitamins are just like they sound: vitamins that are dissolved in fat. Vitamins A, D, E, and K are all fat-soluble. So to reap their benefits, you have to eat fat. Thanks to the low-fat diet craze, modern diets are severely lacking in fat-soluble vitamins. Especially when compared to traditional societies, modern intake is dangerously low. Thankfully, it’s an easy imbalance to correct by incorporating a few key foods into your regular diet.

Vitamin A can be classified as a retinol or carotenoid. Retinols are sourced from animal foods such as beef, calf and chicken liver; fish liver oils; and whole-fat dairy products. Carotenoids are found in plant sources like dark leafy greens and deep yellow/orange fruits and vegetables. Both are metabolized by the body to create a usable form of vitamin A, but retinols are easier for the body to absorb. In fact, retinols are often referred to as “true vitamin A” since they require such little work on behalf of the body in order for it to be used.

Vitamin D is essential to maintaining normal blood levels of calcium and phosphorus and is best sourced from fish, eggs and sunlight. The two common forms of vitamin D are ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Together they are commonly known as calciferol. Many Western dairy products are fortified with vitamin D, but typically it is D2. Vitamin D2 is synthesized by plants and is not a natural source for humans. Vitamin D3 is the better choice as it is the same form of vitamin D that we get from sun exposure.

To increase vitamin D, simply get outside more. 10-15 minutes of daily direct sun exposure is one of the best sources. If you need to supplement, I recommend Vitamin D3 by Garden of Life, here.

Vitamin E is a powerful antioxidant, is essential for cell health. Even though it is often thought of as a single nutrient, Vitamin E refers to a family of compounds made up of tocopherols and tocotrienols. Nuts and seeds are the best concentrated sources, although it can be found in some whole grains and animal foods.

Vitamin K refers to a group of vitamins (K1, K2, K3, K4 and K5) that are essential for proper blood clotting and plays an important role in supporting bone health. Vitamins K3, K4 and K5 are all synthetic, so it’s best to seek out the naturally occurring vitamins K1 and K2. Chlorophyll in plants are high in vitamin K, so the best food sources are dark leafy greens like kale, spinach and swiss chard.

There are several potential causes for the pain: osteoporosis, repetitive movements, injuries, inactivity or poor posture. Whatever the cause, sharp pain with each move can make something as simple as carrying groceries a daunting task. Some resort to medication to cope with the aching and throbbing, but there are some really good natural remedies to consider trying. Below are six of my favorite.

Epsom Salt Soak

A classic remedy for any muscle or joint ache is a relaxing bath with Epsom Salts. High in magnesium and sulfates, they are easily absorbed through the skin to provide quick relief and reduce inflammation. Add two cups of salts to warm bathwater and soak for at least twenty minutes. Alternatively, Epsom Salts can be used in a compress to apply directly to the skin. Simply dilute two cups into one gallon of water. You can also try an epsom salt with lavender, or other essential oils.

Hot and Cold Packs

For immediate joint pain, try a hot and cold approach. Apply a hot therapeutic gel pack to the affected area for twenty minutes. Immediately follow up with a cold ice pack for another twenty. If you can’t stand the severity of ice, let it thaw out while you are applying heat. Even a chilled pack will bring relief.

Exercise

Stiff muscles can cause joint pain elsewhere in the body. For example, tension in the leg muscles can be responsible for stress on the knees and hips. Exercise will strengthen and stretch the affected muscles, reducing pain and inflammation. The stronger the muscles and joints become the better the chances are of avoiding future injuries. You’ve heard me mention before doing burst exercise as they can be done almost anywhere and are far more effective than traditional cardio. Learn more about the exercises here.

Side note: If you’re interested in my new BurstFIT program, head over to burstfit.com and enter your email for a special offer, because we’ll begin taking preorders starting this week! 

Weightloss

Carrying around extra pounds puts unnecessary strain on your joints and bones. If you suffer from a bone disease, such as osteoporosis, being overweight can accelerate degeneration. Even shedding just a few pounds can ease pain and prevent against future problems.

Diet Modification

The easiest way to prevent against pain long-term is a change in diet. Chronic inflammation in the body causes weakness and will eventually lead to tissue death. By implementing an anti-inflammatory diet, joint and bone pain cause from the swelling will decrease. Omega-3 fatty acids found in foods like cold-water fish, chia seeds and walnuts reduce inflammation in the body. Fresh fruits and vegetables are loaded with antioxidants. Limit (and try to completely remove) eating processed foods, trans-fats and added sugars, these can cause severe inflammation in the body.

Supplements

In addition to a healthy diet, one or more of the following supplements may help prevent bone and joint problems:

● Calcium – Bones and teeth need calcium but the body cannot produce it naturally. Therefore, we must absorb it through food or seek out a supplement. Natural sources of calcium are dark leafy greens, dairy products and almonds. Should you choose to take a supplement, make sure it also contains vitamin D to help your body absorb the most calcium possible.

● Vitamin D – The body cannot absorb enough calcium without adequate amounts of vitamin D. Fish, eggs and sunlight are the best natural sources. When choosing a supplement, seek out vitamin D3 as it is the same form obtained through sun exposure. Click here for the brand I recommend.

● Glucosamine – Naturally found in cartilage, the best way to consume glucosamine naturally is by preparing a bone broth. If using a supplement, liquid is easier for the body to absorb than a powder.

●  SAMe- This molecule helps build strong joints by delivering sulfur to cartilage. Studies suggest it has a similar effect to aspirin or ibuprofen for relieving pain. There is no food source, so a supplement is necessary. Look for products labeled “butanedisulfonate” as it is the most stable form.  Another great alternative to apsirin is proteolytics enzymes.

To Buy Vitamin D3, Click Here.

To Buy Calcium, Click Here.

If you don’t feed your body properly it will go into survival mode. Your body will believe that it has to survive on the minerals and vitamins that are left inside of it. Your body’s reaction to this is to slow down your metabolism in order to consume less calories as a means of being able to sustain itself longer.

When Not to Eat
Eating 2 hours or less before bedtime isn’t good for weight loss.
Though it actually depends on the type of food consumed, it takes on average at least a couple of hours for the human body to break down food. This process is sped up when you are active, and slowed down when you’re not. Because we become less active as the day wears on, our metabolism slows down. Therefore, eating food, and then being inactive by going to bed will slow down the digestive process, which in turn, slows down the time it takes your body to remove the good stuff in the food and discard the waste, which can result in inadequate weight loss, and even weight gain.
Definitely reduce or completely eliminate the amount of empty calories you consume each day, eat a well-balanced meal each morning, and refrain from consuming food before bedtime. Remove processed grains and sugars from your diet as well.
You might also consider consulting a nutritionist who can help you identify what eating habits will work best for you relative to your age, health, family health history and other mitigating factors.

Additionally, get 20 – 30 minutes of daily exercise, drink plenty of water, and larger portions of vegetables; all of which will help you in your efforts to lose weight. I recommend burst training exercises, as you can burn up to 3-9 times more fat than traditional cardio. My new burst training program is now available for preorders! Get a special savings if you preorder today.

Click HERE to preorder now

Sign up for the special BurstFIT offer HERE. 

Here are my top two ways to lose weight and to lose it fast! So many people are jumping into the latest diets and pills but still aren’t seeing the results they should be seeing.

By applying these two tips you can lose up to 3 or even 9 times as much body fat, compared to traditional cardio. You can even lose up to ten times more weight compared to other types of exercise.

The main thing you need to be doing is interval or burst training. This will help you burn more fat in less time. Essentially it’s training like a sprinter, rather than a marathoner.

You may have seen this picture floating around the popular health and exercise websites. It begs the question, Which would you rather be? The sprinter or marathoner?

With burst training you’re exercising in short intense bursts, followed by a short recovery period.

Interval training has been shown to burn 3-9 times more body fat. For years people have been told to just go out and do some cardio as the best way to lose weight. Unfortunately, just because it’s a common consensus, doesn’t make it true!

Science is proving now, if you want to burn fat and lose weight fast, you need to be exercising in intervals like a sprinter. My new program, Burstfit helps you do just that. In 20 minutes per day, you can get in the best shape of your life.

The number two secret to losing weight and burning fat is following a superfood diet. Not just counting calories like a lot of people do. There are certain vitamins, nutrients and minerals that will help your diet goals. Eat foods high in probiotics, omega-3 fatty acids and antioxidants.

Burstfit will be available to preorder this week!

Sign up for a Burstfit Special Offer HERE.

1. Proteolytic Enzymes naturally reduce inflammation. In a recent study, athletes suffering ACL injuries were able to reduce recovery time by 50% by taking proteolytic enzyme supplements. Bromelain is a proteolytic enzyme found in the core of pinapples. In supplement form, I recommend Wobenzym N from Garden of Life.

2. Anti-Inflammatory Herbs like turmeric, ginger and boswellia are great for reducing inflammation throughout the body. You can take them as supplements or use them in cooking.

3. Essential Fatty Acids like Omega-3 fats help your body fight inflammation. Wild caught salmon, grassfed beef and dairy are high in Omega-3s as well as flax seeds, chia seeds, and walnuts.

4. Electrolytes like Potassium and Sodium help your body fight inflammation in two ways. Sodium helps bring water and nutrients into your body’s cells. Potassium aids in flushing waste and other toxins out of your body’s cells. Low levels of potassium can cause joint pain and swelling. The average American consumes 1/10th the amount of potassium necessary. Cultured whey and coconut water are foods that have a good balance of electrolytes to speed the healing process.

Click here to buy Wobenzym N 

Click here to buy Omega-3 Fish Oil (capsules)

What is Chia?

Chia is an edible seed from the Salvia Hispanica plant, which is a member of the mint family. Mayans, Incas, Aztecs and even Native Americans once considered it a dietary staple. Aztec warriors incorporated it into their daily rations, as one tablespoon was said to be able to sustain an individual for 24 hours.The seeds still play an important role in the diet of Central and South Americans today.

Great Source of Omega-3

Omega-3 fatty acids are essential for a baby’s brain development. Most people choose to meet their daily requirement by consuming salmon or fish oil supplements. The mercury content in fish tends to make most pregnant women skeptical, so chia is a great alternative. For such a tiny seed, chia is quite high in omega-3 fatty acids. Typically nuts and seeds with a high fat content have a short shelf life before they turn rancid, but chia seeds are so rich in antioxidants they can be kept in storage for up to four years without deterioration.

Replenish Lost Nutrients

Pregnancy is very taxing on the body. Chia seeds pack a powerful antioxidant punch to help replace some of those lost nutrients. They’re high in essential minerals like calcium, phosphorus, magnesium, manganese, copper, zinc, iron and niacin.

During the final three months of pregnancy, it’s important to get adequate calcium for proper skeletal development. Chia seeds contain almost five times the amount of calcium as milk. An added bonus — they also contain boron, another critical mineral for bone health.

Iron is essential to develop the red blood cells that transport oxygen through the body. During pregnancy, increased iron intake is necessary to accommodate the mother’s increased blood volume and for the development of the baby’s blood.

According to a study by Natural Standard Research Collaboration, Chia seeds have shown possible effectiveness for allergies, angina, athletic performance enhancement, cancer, coronary heart disease (CHD), heart attack, hormonal/endocrine disorders, hyperlipidemia, hypertension, stroke, and vasodilatation. Some evidence also suggests possible anticoagulant, antioxidant, and antiviral effects.

Slows Sugar Absorption

High blood sugar makes for a risky pregnancy. It’s been linked to complications such as high birth weight, increase chance of C-section deliveries and preeclampsia. When consumed, chia seeds create a gelatin-like substance in the stomach. This slows digestion and keeps blood sugar levels stable.

Energy Booster

In addition to slowing sugar absorption, chia also slows down the process of converting sugars and carbohydrates from the seeds into energy. This slow-burning process, in combination with the high protein content, leads to a sustained energy boost.

Incorporating Chia in Your Diet

Chia is quite versatile. The seeds can be eaten raw, soaked in water to form a gel or sprouted like alfalfa sprouts. When eaten raw they have a nutlike flavor and are a great addition to your morning quinoa porridge, or tossed on a salad. They can absorb up to ten times their weight in water so they are a great way to thicken up soups or a smoothie. However you choose to incorporate them in your diet, it’s best to do it gradually. Chia is high in fiber so start out with a small amount and be sure to drink plenty of water. The recommended daily serving is 1 – 2 tablespoons of dry seeds, start out slow and give your body time to adjust to the increased fiber intake. Make sure to choose an organic brand, I like Navitas Naturals ($13 on Amazon.com).

Sources: Pubmed, Bentham Science

Omega-3 and omega-6 are essential fatty acids. Our bodies cannot naturally produce them, so we must seek them out in our diet. They’re both also classified as polyunsaturated fats even though they differ slightly in chemical structure. Approximately 20% of the dry weight of the human brain is made up of polyunsaturated fats, as is one in every three fatty acids in the central nervous system. Given the large presence of these fatty acids in our brain, it is not unreasonable for a deficiency to have neuropsychological consequences.

The AA/EPA ratio is a blood test that measures the amounts of omega-3 compared to the amounts of omega-6 in the blood. This test is used as a benchmark for determining silent inflammation in the body. The AA refers to arachidonic acid, which is an omega-6 that causes a pro-inflammatory hormonal response. EPA, found in omega-3’s, have the opposite response and cause an anti-inflammatory hormonal response. Often inflammation is associated with the obvious redness, swelling and pain one might incur from a sports injury. This is an example of classical inflammation. Silent inflammation is similar except there is no perceived pain associated. Since there is no physical pain, there is usually no action taken to manage the inflammation and it is left to linger for years or even decades.

Once diagnosed with depression, the most common drugs prescribed are lithium and valproate. Both of these drugs block the release of arachidonic acid in the brain. A safer, more natural alternative is to increase omega-3 intake to reduce inflammation and balance the AA/EPA ratio. Omega-3’s have also been shown to have a thinning effect on the blood, which may have an impact on depression as well. The blood flow of a typical brain is uniform. Patients with depression have blood flow filled with pockets of little or no blood flow. By thinning the blood and increasing the flow, critical nutrients such as oxygen and glucose can be better distributed.

Studies show that countries with higher consumption rates of fresh fish also have significantly lower depression rates.

The New Zealand diet has the lowest consumption rate of fish among industrialized countries, but has almost 50 times the rate of depression as Japan — a nation renowned for it’s fish consumption. Fish simply isn’t a regular part of the modern American diet. However, refined vegetable oils do make up a majority of our diets. Because of this, most Americans have alarmingly high levels of omega-6.

The ideal ratio of omega-6 to omega-3 fats is 1:1

Before industrialized foods, we consumed an estimated 2:1 ratio of omega-6 to omega-3 fats. Today the ratio is closer to 20:1 or even 50:1! This imbalance leaves the body inflamed and susceptible to chronic disorders that affect the brain, heart and immune system.

The obvious answer to increasing omega-3 intake appears to be eating more fish. Unfortunately, it’s not that simple. In the wild, fish get their high omega-3 content from the algae and plankton they eat. Our waters are so contaminated that fish also ingest pollutants that are high in toxins like mercury and pesticides. Farm-raised fish are typically raised in tanks where they do not have access to the omega-3 enriching algae and plankton. Their feed is usually laden with antibiotics, artificial dyes and other filler to keep the cost down. Eating either of these in large quantities can introduce a whole new host of health concerns. If you do choose to add more fish to your diet, stick to wild caught salmon, sardines, mackerel or herring. They’re lower on the food chain and contain fewer toxins.

Choosing a fish oil supplement comes with it’s own concerns. Don’t be afraid to research the manufacturer. Read forums and comments from the Better Business Bureau to learn more about their reputation. Look for one that’s been in business for a number of years and has a reputation for quality. Read the product label and make sure it contains DHA and EPA. Ideally, it should also contain vitamin E to prevent oxidation during storage. It also replaces the vitamin E that regular intake of fish oils tend to deplete.

Diet for Combatting Depression

1. Remove all refined sugar from your diet. This includes sodas, candy, ice cream, and even hidden sources like cereal bars and white bread.

2. Read all ingredient labels and avoid anything that contains an artificial sweetener such as aspartame. Healthier, more natural sweeteners include stevia or raw honey in small amounts.

3. Remove alcohol. While all alcohol is not necessarily bad like red wine, many drinks contain added sugars and artificial ingredients. Try cutting alcohol out of your diet for a few months. Do the same with any caffeinated drinks, or limit yourself to 1-2 cups of green tea (which has a much lower amount of caffeine) only in the morning.

4. You may be looking for ways to prevent heart disease, cancer, depression, Alzheimer’s and a host of other diseases. You may just want to increase your overall health and energy level. Perhaps one of the most important things you can do for all of these is increase your intake of the omega-3 fats found in cod liver oil, and reduce your intake of omega-6 fats.

Fish Oil Supplements

If you choose to take a fish oil supplement for your depression, it’s best to work with your doctor to figure out an appropriate dosage. The standard recommendation is 1 gram of DHA and EPA (combined) daily. Pay special attention to the product label. Many people mistakenly take the incorrect dosage by confusing one gram of fish oil with one gram of active ingredient (DHA and EPA). Depending on the brand, you may have to take between 2-4 pills. To learn more about the fish oil I personally use, click here.

Sources:  American Journal of Geriatric Psychiatry December 2006; 14(12): 1032-1040, Time Magazine, Lipidworld, Medical Hypotheses 2009; 72: 434-443

It’s that time of year again where people all around us are starting to get sick. Of course, not you or I, because we’ve been loading up on healthy foods all year and building up our immune systems… But maybe your neighbor or friends are starting to get sick, and need to see this video.

There are certain nutrients you need to prevent a cold. There’s also some foods you need to eat to fight a cold if you do get one.

In the video I’ve laid my diet for fighting (or preventing) the cold and flu. It’s pretty straightforward and I think you’ll be able to implement it right away.

You already know you need to load up on Vitamin C rich foods. Broccoli, Kale and Red Bell Peppers top the charts for Vitamin C rich vegetables. Check out the video for the fruits I recommend and the ENTIRE anti-cold-and-flu diet!

There is so much wrong and misleading information out there, that I wanted to shed some more light on the subject. The good news is that there are several all-natural things that can be done to fight the cellulite monster.

You should have an understanding of what exactly is cellulite. Basically, when you have globules of fat under the skin pushing up against the connective tissue, you have this uneven, “mottled” skin appearance. Some of the things that contribute to this condition are a lack of exercise, Hormones, and diet.

Here Are 6 Natural Cellulite Fighting Tips:

1. Cut Down On Salt & Sugar: Please don’t think that your diet has no affect on your cellulite, because it will. And here’s why: Sugar is stored in fat cells, and causes them to expand, so read labels and make certain to reduce and remove sugar intake. Limit your sodium intake, because salt causes water retention, making things even worse. Stick to my healing foods diet for best results.

2. Flaxseed Anyone?: Flaxseed is great, as it modulates estrogen levels, and can increase collagen production. Connective tissue is comprised of collagen, and when the skin is strong, cellulite appearance is diminished. You can sprinkle Flaxseed on your breakfast, in your smoothies, or simply eat the seeds by themselves.

3. Is Water Really Important: Yes! It is. Water helps flush out toxic compounds from your body. These fatty globules under the skin harbor toxins, and make the cellulite more visible. Clean them out by drinking eight to ten glasses of fresh water daily. Well hydrated skin will look more even, with less of a lumpy look.

4. What’s With Kelp? Kelp is one of those things that most people are not aware of. Kelp has many benefits, and is a very low cost nutrient. It contains a compound called “fucoxanthin”, which is found in chlorophyll bearing green plants. It has the ability to help the body burn fat, thus reducing the appearance of cellulite. Add Kelp to your diet protocol. Sprinkle it on your meals, or add it to your soups. If you prefer a supplement version, check out FucoThin by Garden of Life.

5. Ever Hear Of Gotu Kola? This extract has been the subject of many cellulite studies, and has shown some good results. This is a caffeine-free herb that has relaxing properties, and can be taken before bedtime. What it can do is improve the elasticity of the skin, while making it thicker at the same time. It will help minimize the appearance of the cellulite bumps.

6. Bromelain & Proteolytic Enzymes: Systemic Enzymes have been used with great success in fighting not only inflammation but in dissolving gatherings of cellular tissue. Uterine Fibroids, Ovarian Cysts, Gall Stones and cellulite can all be broken down and eliminated by the body. Enzymes such as Bromelain, Serrapeptase and Nattokinase have the ability to dissolve fibrinogen, which is the tissue that holds these unwanted formations together.

Workouts to Fight Cellulite:

Interval or burst type of exercises can also help fight cellulite. I just finished the BurstFIT DVD’s series, and it will be available in just a few weeks! One of the sessions features a good friend of mine, Suzanne Bowen, and is called The Bowen Butt Lift. It’s a super targeted workout, designed to do just what the title says! If you’d like more info, and a special offer when Burstfit is available, you can sign up here.

As you can see, there are several things you can do to win the battle against the dreaded cellulite. The best approach is a combination of methods. Treat from within the body, while also adding in burst type exercises, and you might just be surprised at the great results!

Dried Gooseberry Benefits 

Research shows that gooseberries have important properties, including anticancer, antioxidant, immunomodulating, cholesterol balancing, and liver protective properties. Although these benefits are impressive, it’s the gooseberries’ potential for preventing heart disease that is getting the most attention. 

Heart Health and Cholesterol 

Eating gooseberries may contribute to a healthy heart by fighting the development of plaque in the arteries and preventing oxidative stress. When plaque builds up, blood is not able to travel as easily through the arteries, which puts stress on the heart. Plaque can also cause blood circulation problems, high blood pressure and some types of heart disease.

Some research shows that gooseberries can help lower cholesterol as well. Two of the compounds in gooseberries, Dgg-16 and Corilagin, may prevent LDL (“bad”) cholesterol from sticking to arterial walls. By decreasing cholesterol, gooseberries can lower the chances of plaque buildup. A 2008 study found that people who had dried gooseberry extract showed not only a decrease in LDL cholesterol after six months, but also an increase in HDL (“good”) cholesterol.

 Historical Uses

Ancient cultures have prescribed Indian gooseberries for many conditions. People with mild to moderate conditions such as upset stomach, fever or the common cold may find relief from consuming dried gooseberry powder. It can also work as a diuretic or laxative too.

Gooseberries have also been used for serious conditions such as cancer, pancreatitis, hepatitis, and immune system disorders. People also take gooseberry supplements for cancer prevention.

Cancer

Research indicates that gooseberries may slow the growth of cancerous tumors. The antioxidants in gooseberries help protect cells from the damage that leads to cancer.

Diabetes

Studies show that gooseberries are beneficial for people with diabetes and diabetic complications. A study published in 2012 stated that gooseberries had positive effects on fasting glucose levels. It also lowered hemoglobin A1c (HB-A1c).

A 2011 study found that taking gooseberry extract and green tea decreased measures of diabetes while improving oxidative status in diabetics on dialysis due to kidney damage.

Phytonutrients

Gooseberry also contains substances known to be beneficial to health called phytochemicals. Dried gooseberry is a rich source of furosin, corilagin, tannis, gallic acid, proanthocyanidins, methyl gallate, and polyphenols. These vitamins and phytochemicals are responsible for the health benefits of gooseberries so it is important to retain as much of the nutrition as possible- so you want to choose a minimally processed (or raw) powder form.

Extract from dried gooseberries and raw fruit provide plenty of nutrients for health and well being. Supplements of dried powder are readily available at your local health food store. You can also buy freeze dried and fresh berries to add to cultured dairy, desserts or just eat them by themselves.