Vital Health Guide to Vitamins, Minerals, Supplements and

Transcription

Vital Health Guide to
Vitamins, Minerals, Supplements and
Herbal Remedies
learn the power of healing naturally and
how to improve your health
By Adam Asar
http://www.healingwithvitamins.com
http://www.homeandherbalremedies.com
Chicago, IL USA - 2007 © All rights reserved
Ummah Production Inc.
Learn the power of healing naturally and how to improve your health
Disclaimer: The products and the claims made about specific products
or procedures on or through this e-book have not been evaluated by
the United States Food and Drug Administration and are not
approved to diagnose, treat, cure or prevent disease. The information
provided in this e-book is for informational purposes only and is not
intended as a substitute for advice from your physician or other
health care professional or any information contained on or in any
product label or packaging. As always, please consult with a
healthcare professional before starting any diet, exercise or
supplementation program, before taking any medication, or if you
have or suspect you might have a health problem.
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Vital Health Guide to Vitamins, Minerals, Supplements and Herbal Remedies
Table of Contents
Introduction
Vitamins, Minerals and Supplements for your body
Using Supplements for your health
Are Vitamin Supplements Safe?
Types of Vitamins and Supplements
Natural Herbs and their properties
Herbal Supplements
Herbal Remedies and Herbal Teas
Breaking Through the myths about Herbal Supplements
When Supplements Aren’t Enough
Dieting and Supplements
Using Whole Foods for Balanced Nutrition
The food Guide Pyramid
Nutrition Suggestion for a Well Balanced Healthy Life
Megavitamin Therapy
Benefits and Dangers of Supplements
Summary
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Introduction
The use of natural medicine is the oldest form of medicine that
mankind has within our fingertips right now. Before technology and
modern medicine was used, natural remedies such as herbs, plants,
foods and flowers were used instead. In fact, it was the only remedies
used. These methods are still the most broadly practiced form of
medicine in the world today according to statistics today.
Herbs and natural foods like fruits and vegetables have always
played an important part in human development healthy living. It
provided us with food, medicine and cosmetics that we use in our
daily lives. I strongly believe that there is a remedy somewhere in
nature for just about any and every illness that we encounter today.
For example, morphine and codeine are derived from the opium
poppy plant.
The largest difference between herbalism and modern medicine is
that, in modern medicine the most active ingredient is generally taken
from the plant and then it is synthesized in labs to make the medicine
in pill forms, however in herbal medicine, the whole plant is used in
their natural form which is basically claimed to make the drug safer.
Modern herbalists believe that the action of the whole plant is more
balanced than any individual part of it and because of this it is more
effective in their natural state. Because herbal medicines are generally
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made up of natural plant material and not synthesized chemicals,
herbal remedies are less likely to cause the potentially fatal side
effects that modern drugs do.
Herbal vitamins and supplements are used for a variety of things
these days. They are used for such things as weight loss, body repair,
and as a means of maintaining general fitness levels. Just about all
vitamins and supplements are derived from plants and they can be
given in such forms as:
•
Tablets and pills.
•
Powders
•
Liquid
•
Ointment and salves
Medicinal plants can contain a variety of chemicals as well as
minerals, and vitamins in them. It is great when you can combine
treatment with a healthy diet and fitness regimen. That is very
important. You need to remember when you are using vitamin
supplements that you are careful to get plenty of work out and whole
foods in your diet. Otherwise, you will still find yourself feeling
sluggish due to a lack of certain vitamins in your system.
If you have ever had questions about natural vitamins and minerals,
this will be your comprehensive guide toward learning all about
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them. You will even study how to use some of them. You will also
learn which natural foods contain each vitamin and natural
supplement so that you can use whichever seems best for you.
Vitamins, Minerals and Supplements for your body
Vitamins are organic compounds that our bodies use, in very small
amounts, for a variety of metabolic processes. Taking vitamins 'just in
case' is not advocated by health experts. It is best to get vitamins from
eating a varied diet. Taking vitamin and mineral supplements instead
of eating a nutritious diet is not recommended.
People who may need vitamin supplements include pregnant and
lactating women, some vegetarians, people who drink large quantities
of alcohol, drug users and the elderly.
Vitamin deficiencies
Your body only needs a small amount of vitamins every day. A
varied diet generally provides enough of each vitamin and mineral.
However, some people may need supplements to correct deficiencies
of particular vitamins or minerals. People who may benefit from
vitamin supplements include:
•
Pregnant women.
•
Women who are breastfeeding.
•
People who drink alcohol above the recommended safe
amount (two standard drinks per day for women and four for
men).
•
Cigarette smokers.
•
Illegal drug users.
•
Crash dieters or people on chronic low-calorie diets.
•
The elderly (especially those who are disabled or chronically
ill).
•
People who live sedentary lifestyles.
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•
Some vegetarians.
•
Women with excessive bleeding during menstruation.
•
People with allergies to particular foods.
•
People with malabsorption problems such as diarrhoea,
coeliac disease or pancreatitis.
Women planning a pregnancy should consider folate supplements or
foods fortified with folic acid to reduce the risk of neural tube defects
in the baby.
Using Supplements for your Health
Now that vitamin supplements have added amino acids, antioxidants,
enzymes and herbs added on to them and their overall composition, it
is generally believed that dietary supplements could easily replace
food as your body’s source of essential nutrients. But this isn't the case
or even close to it. The human body needs whole foods such as fruits,
vegetables and whole grains in order to provide you with a complex
combination of vitamins, minerals, fiber and other substances that
promote your overall health.
Although vitamin and mineral supplements can't fully duplicate all of
the nutrients and benefits that you receive from whole foods, they can
complement your diet. If you have a hard time getting sufficient
nutrients in your system, you may benefit from taking a vitamin or
mineral supplement in addition to following a balanced diet.
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In order for you to be able to use supplements safely, you have to take
your nutritional needs into serious consideration and truly weigh the
merits of taking a supplement, and so that you can fully understand
how best to choose and use any dietary supplements.
The Truth about Vitamins and minerals
Vitamins and minerals are meant to be used as extra substances your
body needs in small but regular steady amounts in order for you to
maintain normal growth, function and health. When you take them
together, vitamins and minerals are generally referred to as
micronutrients. However, your body can't make most micronutrients
on its own; with only vitamin supplements so you need to get them
from the foods you eat or, in some cases, from supplements if say;
allergies are a problem.
The fact is that vitamins are desirable for a variety of your body’s
normal functioning, which includes: growth, digestion, mental
alertness and your natural resistance to infection. They can also
enable your body to use and digest carbohydrates, fats and proteins,
as well as act on your behalf to assist in starting or speeding up
chemical reactions. Though vitamins play a big part in converting
food into energy, they cannot provide your body with calories which
is necessary in maintaining a healthy energy level.
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Water-soluble vitamins (those that dissolve in water) such as Vitamin
C, biotin and the seven B vitamins like: thiamin (B-1), riboflavin (B-2),
niacin (B-3), pantothenic acid (B-5), (B-6), folic acid (B-9) and
cobalamin (B-12) are not stored in your body in any important
amounts. Any extra water-soluble vitamins are simply digested from
the body in your urine.
Fat-soluble vitamins however work a bit differently, these are
vitamins A, D, E or K and because they are not used by your body
right after ingestion is essentially stored in your body fat and liver. If
you have any excess fat-soluble vitamins in your body they can add
up in your body and become toxic to you. The human body is
particularly sensitive to excess amounts of vitamins A and D. Because
vitamins E and K affect your blood clotting, you need to talk with
your doctor before you begin taking a supplement that contains either
one of these of these vitamins; particularly if you're taking a blood
thinner.
Minerals are the main components in maintaining the health of your
teeth and bones, and they serve as building blocks for other cells and
enzymes that are necessary for your overall health. Minerals also
assist your body to keep the balance of fluids in your body under
control and they also assist to control the movement of your body’s
nerve impulses. Some minerals also assist to deliver oxygen to cells
and assist carry away carbon dioxide.
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Minerals exist in two categories which are:
Major minerals such as: Calcium, phosphorus, magnesium, sodium,
potassium, sulfur and chloride are considered major minerals because
adults need them in larger amounts which is over 250 milligrams
(mg) a day.
Trace minerals such as: Chromium, copper, fluoride, iodine, iron,
manganese, molybdenum, selenium and zinc are considered trace
minerals because your body needs them in smaller amounts which is
less than 20 mg a day.
It is in whole foods that you will find your best source of
micronutrients.
Whole foods are your best sources of vitamins and minerals because
they offer three main benefits that supplements can’t compare to
because:
•
They contain a wide variety of the micronutrients that your
body needs rather than just one. A grapefruit, for example,
provides your body with vitamin C but you also get beta
carotene, calcium and other vital nutrients that your body
needs. A vitamin C supplement does not have the other
micronutrients in other than vitamin c alone.
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•
Whole foods give you fiber: Fiber is extremely important for
your body’s digestion process and can assist prevent certain
diseases such as cancer, diabetes and heart disease. You need
enough fiber intakes so that you can also assist prevent
constipation.
Whole foods also contain other substances that are important for good
health. Fresh fruits and vegetables, for example, contain naturally
occurring food substances called phytochemicals, which might just
assist protect you against cancer, heart disease, diabetes and high
blood pressure. Many of them are also good sources of antioxidants
which slow down your body’s oxidation, which is a natural process
that can leads to cell and tissue damage. If you depend on
supplements rather than eating actual foods, you miss the potential
benefits of these substances.
Many people don't get all of the nutrients they need from their diet
alone because they either can't or don't eat enough foods or they
simply don’t eat the right combination of healthy foods. For some
people, and this includes the people who are on restrictive diets such
those diabetics use; the use of multivitamins and mineral
supplements can provide vitamins and minerals that their diets often
don't. Pregnant women and seniors have different nutritional needs
and may also benefit from using a supplement with their diet.
Choosing and using Vitamin supplements
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Supplements can be a great addition to your regular diet, but they
aren't meant to be taken as food substitutes. They can't replace the
hundreds of nutrients found in whole foods. But if you do decide to
take a vitamin or mineral supplement, you really need to consider
these factors first:
•
Check the labels before you buy them because you need to
read all of the labels carefully before taking any pills. Product
labels can tell you what the active ingredient or ingredients
are, which nutrients are included in the supplement, the
amount that should be taken, and the amount of nutrients that
each serving offers. The label also gives you the right
directions for safe use and tips for storage.
•
You really should avoid any supplements that provide you
with mega doses of anything too. In general, you should
choose a multivitamin such as, Centrum, One A Day, or others
that will provide you with about 100 Percent Daily Value of all
the vitamins and minerals combined instead of one that
supplies, for example, 400%DV of one vitamin and only
30%DV of another. The only exception to this rule is in the
case of calcium. Most of the calcium-containing supplements
don't provide you with 100%DV.
•
Check for the “USP” on the label as well. Doing this will assist
you to know for a fact that the supplement offers you strength,
purity, disintegration and dissolution.
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•
You will have to be wary of products that use certain
gimmicks and tricks to get you to buy them. Synthetic
vitamins are usually the same as natural ones however with
one major difference……cost.
•
Be sure to check the expiration dates. Supplements can lose
their potency over time, especially in hot and humid climates
like the south or Florida. If a supplement doesn't have an
expiration date, it would be stupid to buy it. On the other
hand if your supplements have expired, throw it away.
•
Store all of them properly. Vitamins should be stored in a dry,
cool place. You will want to avoid hot, humid storage
locations, such as the bathroom. You will want to be especially
careful with any supplements containing iron because an Iron
overdose can lead to poisoning deaths among children.
•
Before you start taking anything other than a standard
multivitamin-mineral supplement of 100%DV or less, you
should check with your doctor, pharmacist or dietitian. High
doses of some vitamins or minerals may cause health
problems in some people as well. For example, high doses of
vitamin B-3 (niacin) can end up in or make liver problems a
whole lot worse, and too much vitamin A over a long period
of time may cause liver problems or weaken bones in women.
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•
Some supplements may interfere with your other medications
as well. For instance, vitamin E isn't recommended if you're
taking blood-thinning medications because it can make
controlling your blood thinning more difficult.
As you can see, when it comes to using vitamin supplements for your
health, you have to exercise some common sense and restraint. Most
people assume that they do not have to worry about vitamin
supplements because after all, they are “natural”, however; even
vitamins can pose a health risk if taken to extremes. This brings us to
the next section.
Are Vitamin Supplements Safe?
Vitamin and mineral supplements are greatly used nowadays,
particularly during illnesses or pregnancy. However the safety of
some of these supplements has come up quite a bit. But the problem is
knowing which supplements are those that can be harmful.
The fact of the matter is that just because a product is called natural,
that doesn’t mean that it is necessarily safe. The simple fact is that
there are harmful effects that are associated with 30 different types of
vitamins and minerals if taken by some people and taken to extremes.
Safe upper limits were actually recommended for eight different types
of supplements, including vitamin B6 (10mg), beta-carotene (8mg)
and zinc (20mg), and an additional 23 supplements received guidance
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levels. The majority of vitamins and minerals are safe if the doses
taken don't exceed the recommended dosage levels.
The Food and drug Administration (FDA) issued advice which stated
that at least five supplements could cause bodily damage if they were
taken in large quantities over a long period of time. These are:
•
Beta-carotene can cause those with long-term excessive intake
is linked to an increased risk of lung cancer in smokers and
those people who are exposed to regular doses of asbestos.
You are not recommended to take more than 7mg of betacarotene a day
•
Manganese can cause those people who are exposing
themselves with long-term excessive intake to be linked to
muscle and nerve disorders in older people. Taking less than
4mg a day is unlikely to cause harm. For older people, 0.5mg a
day or less is unlikely to cause harm.
•
Zinc has the potential to damage the immune system. Because
of this, taking more than 25mg of zinc supplements a day will
be a health risk.
•
Niacin with prolonged and excessive use of this, it has been
linked to cell damage. By taking 20 mg or less of nicotinic acid
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supplements a day, or taking 500 mg or less of nicotinamide
supplements a day, is unlikely to cause any harm
•
Phosphorous Prolonged and excessive intake may cause
damage to organs and tissue. By taking less than 200mg a day
of phosphorus it is unlikely to cause harm.
•
Vitamin C, calcium and iron in more than 1000mg of vitamin
C, over 1500mg of calcium, or more than 17mg of iron per day
could lead to abdominal pains and diarrhea.
The simple truth is that while supplements are not a danger in and of
themselves, when they are taken to excess; when dosages are ignored;
when there are already present health problems and concerns, and
when they are stored poorly or expired; supplements can become
dangerous.
Vitamin supplements come in many different ways and today it is the
most common to find people looking to take herbal supplements as
well as vitamins. With fat soluble vitamins there is more danger. Fat
soluble vitamins are not as quickly expunged from the body as water
soluble vitamins, but are stored in fat tissues and in various organs
instead.
For some people supplements may be a way of making up for
inadequate or improper nutrition, but a special bit of attention should
be paid to the total amount that you take in of all nutrients from all
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sources which include adding supplements to avoid over nutrition
and toxic results. What happens then is a vitamin overdose.
Vitamin Overdose Level Symptoms
Here is a quick list of what can happen when you overdose on certain
vitamins and what to watch out for:
Vitamin A: 100,000 daily can cause irritability, fatigue, insomnia,
painful bones and joints, abnormal bone growth, loss of hair, itchy
skin, anorexia, decreased blood clotting time, birth defects, and
abortions. In children this causes fatigue, abnormal growth, and pain
tenderness in the bones, and a headache and irritability
Vitamin E: can cause a possible raise in blood pressure
Vitamin D: can cause anorexia, nausea, diarrhea, muscle weakness,
joint pains, calcification of soft tissues, and reabsorption of bone. In
children it can cause weakness, lethargy, anorexia and constipation,
and chronic overdosing can cause hypocalcaemia, nephrocalcinosis
and eventually azotemia
Vitamin K3: may cause vomiting, during pregnancy can cause
jaundice in the newborn, block the effects of oral anticoagulants.
These are not the only potential dangers; however the main point here
is that you need to be careful not to overdo everything. You can also
experience major problems when you mix vitamin supplements with
other drugs. That is why you must talk to your doctor before adding
any vitamin supplements to your daily dose list. As you can see, too
much of a good thing can be hazardous to your health!
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Types of Vitamins & Supplements
There are far too many vitamins and supplements out there to
be able to completely list them all however, I will give you a list of all
of those that are most commonly used; what they are used for, and
what whole foods you can get them from. Remember, vitamin
supplements are meant to be used in conjunction with whole foods
and not as your primary source of nutrients. Let’s get started right
now!
Vitamin A which is also called retinol
This particular vitamin is really good for you’re: Eyesight and overall
eye health, the overall growth of your body, and your appetite and
taste buds.
Of course, if you need to take vitamin A, you don’t want to have
vitamin A deficiency because that can be harmful to you. Here are the
signs that you have a vitamin A deficiency: night-blindness, poor or
blurred vision, and light headedness
You can get vitamin A from whole foods such as: liver, fish and oil,
carrots, legumes and greens, egg yolks, milk & dairy products, and
most Yellow fruits.
You should take about 700 micrograms of Vitamin A daily. You also
have to watch out for poisoning because vitamin A is a fat-soluble
vitamin and because of this it is stored for a long time in the human
body, especially during pregnancy. An overdose may be dangerous to
you and your baby’s health.
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Vitamin B1 is particularly good for: Your nervous system, digestion,
muscles and tissues, heart and arteries, and your nervous system. If
you experience a vitamin B deficiency, here are the signs that you
should watch out for: tingling in your fingers and toes, difficulties
concentrating and confusion, balance problems, loss of appetite,
exhaustion and fatigue, and good whole foods sources of vitamin B1
which can be found in such foods as: liver (this again), ice, peanuts,
breads and cereals, pork, milk and dairy products, and for B vitamins
it is generally recommended that your daily amount be 1.4mg.
It is worth noting that there is not risk of poisoning with B vitamins
because it dissolves in water, so any excess is digested out with your
urine. Vitamin B in your system is also destroyed with high
temperatures, alcohol and coffee.
Vitamin B2 is very good for: growth, skin, nails, hair, eyesight, and
protein, as well as the breakdown of fat and carbohydrate. When you
have a vitamin B2 deficiency, the signs are: itching and irritation of
the eyes, itching mucous membranes, as well as itching lips and skin.
You can get great sources of vitamin B2 in such whole foods as: milk
and dairy products, liver, breads and cereals, green leafy vegetables,
and fish.
The current recommended daily amount to take is 1.6mg. You need
not worry about poisoning with this either because it is also water
soluble. It can however be destroyed by: light (which is why milkcartons are better than bottles) and alcohol.
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Vitamin B6 are an excellent for such things as: preventing skin
conditions like eczema, nerve problems, as well as assisting the body
absorb proteins and carbohydrates. The visible signs that you are
deficient in B6 are that your skin gets inflamed. You can get good
sources from whole foods like: fish, bananas, chicken, pork, whole
grains, and dried beans. The recommended daily amount that you
should take is 2mg. Women taking birth control pills may need more.
This vitamin however can cause poisoning, which can lead to cause
nerve problems if taken to excess. However, it is becoming clearer
that the maximum safe dose has not yet been properly determined.
You can lose vitamin B6 by using the pill, eating roasted or boiled
food, alcohol and estrogen.
Vitamin B12 is excellent for: making red blood cells, and forming the
nerves. The obvious signs of a vitamin B6 deficiency are: tiredness
due to anemia, and abnormalities of your nervous tissue. Good whole
food sources of vitamin B12 are: fish, liver, beef, pork, milk and dairy
products.
Vitamin B12 deficiency can happen easier if you are a strict vegans
because their dietary sources of vitamin B12 comes mostly from the
eating of animals. The other main cause of vitamin B12 deficiency is
anemia. The recommended daily amount to use is about 1 microgram.
You do not have to worry about poisoning because it is water soluble.
It can get destroyed by: water, sunlight, alcohol, estrogen and
sleeping pills.
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Vitamin C is great for: the immune system, protection from viruses
and bacteria, healing wounds, reducing cholesterol content of the
blood, relief of constipation, and the lifespan of your cells. The
obvious signs of a vitamin C deficiency are: tiredness, bleeding gums,
and slowed healing time for your wounds.
Good sources of vitamin C are: citrus fruits such as kiwi fruit oranges
and grapefruits, berries, tomatoes, cauliflower, potatoes, green leafy
vegetables, and peppers.
The recommended daily amount of vitamin C is about 60mg. it has
been proven that large doses of vitamin C can cause poisoning which
can lead to diarrhea and nausea. Some scientists have actually stated
that 1 to 5g per day may also be able to influence your genes. This
vitamin is destroyed with: boiling food, light, smoking and excessive
heat.
Vitamin D is particularly good for: strong bones and teeth, and
fighting osteoporosis. If you are deficient in vitamin D you will notice:
unhealthy teeth, a weakening of your bones and it also causes rickets
in children. You can get a good source of vitamin D from such whole
foods as: cod-liver oil, sardines and many other fish, and milk
products. Surprisingly you can also get vitamin from the sunlight
because sunlight on the skin allows our bodies to manufacture
vitamin D on its own. It is recommended that your daily amount be 5
micrograms. Vitamin D is very poisonous if overdosed.
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Vitamin E is great for: fighting poisons because it is a powerful 'antioxidant'. If you are deficient in it you will notice: weak muscles and
fertility problems. Good sources of vitamin E are: nuts, soy beans,
vegetable oil, broccoli, bean sprouts, spinach, whole meal products,
and eggs. The recommended daily dose is about 10mg. it is difficult to
take too much vitamin E.
Folic acid is particularly good for: the production of red blood cells
and it is essential during the first three months of pregnancy as a
means of preventing birth defects such as spinal bifida, cleft palate or
a cleft lip. When you have deficiency, you will notice anemia, and a
red tongue. You can get good sources of folic acid from: carrots, yeast,
liver, egg yolks, melons, apricots, pumpkins, avocado, beans, rye and
whole wheat, and green leafy vegetables.
The recommended daily amount is about 200 micrograms. Pregnant
women and those women who are planning a pregnancy should take
a daily supplement of 400 micrograms to be safe. It is not poisonous
because it is water soluble.
Complete List of Minerals
Boron: Boron is considered to be a major factor in assisting keep
calcium, magnesium and phosphorus in the body. It is looked at as an
aid to the body in maximizing its use of these minerals.
Calcium: About 99% of all calcium in the body is found in the bones,
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and this means that it is absolutely critical to good health. A
deficiency of it can lead to loss of height and teeth, back pain, and
brittle bones which can break or fraction very easily. If the body does
not have enough calcium it will draw away any of the calcium that is
already stored in the bones. As the body gets older it will need more
calcium to keep it running smoothly. Stress, lack of exercise,
antibiotics, aspirin, mineral oil, and high-fat diet can leave a person
low on calcium.
Copper: this is not just for pennies. It is an important trace mineral
that is stored in the liver, and copper is an important part of the
enzymes that are needed to break down proteins for rebuilding body
tissue. It is required to convert the body's iron into hemoglobin and
you also need it for using vitamin C. The brain and connective tissues
depend on copper also.
Chromium: Chromium is used to breakdown your body’s sugar, and
assists in the production of insulin which is needed. It also assists
control blood sugar levels and possibly cholesterol levels.
Iodine: Two-thirds of the body's iodine is actually located in the
thyroid gland. Since iodine influences the thyroid and your thyroid
controls metabolism, iodine plays an important role in your mental
reactions to things, energy and weight gain.
Iron: This mineral is necessary for the production of hemoglobin,
myoglobin, and certain enzymes. Only 8% of the iron that your body
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gets is received by the body because it is absorbed and actually enters
the bloodstream. Iron assists with your in body’s growth, preventing
of fatigue, and assists to protect you from disease. It is especially
important to women because in one month women lose almost twice
as much iron as men thanks to the menstrual cycle.
Magnesium: Magnesium can relax nerves and muscles in your body.
It also assists to calm nerves and converting your blood sugar into
energy. This mineral is most useful in assisting the body in its use of
vitamin C, calcium, phosphorous, sodium and potassium.
Magnesium assists keep teeth healthy and gives you temporary relief
from indigestion.
Manganese: Manganese nourishes the body's nervous system and
brain. It also assists to maintain your muscles in the body, and is
found in virtually all body tissues. This mineral activates and
stimulates the enzymes that can convert protein, fats and
carbohydrates into usable energy. When you use it with vitamin B1
and choline, it can assist the body digest foods as well. It is also
important to both male and female reproductive systems.
Phosphorus: this mineral is found in every cell in the body. It is
important for heart regularity, kidney functions, and in maintaining
normal bone and tooth structure. Vitamin D and calcium are needed
however to assist phosphorus to work properly. Without phosphorus,
the B-Vitamins and niacin will be absorbed into the body properly
like it should be.
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Potassium: Potassium, as well as sodium, assists regulate the water
balance within the body and in letting the vital nutrients travel
through the bloodstream and into cells. The mineral also plays an
important role in assisting to send messages through our nervous
system. By sending oxygen to the brain it can also assist you think
clearly and focus right. The heart and other muscles depend on
potassium to function properly. Everyday this mineral is flushed from
the body and has to be brought back into it. Excessive sugar and salt,
diet pills, laxatives, alcohol and stress take the potassium right out of
you.
Selenium: This mineral works with Vitamin E to protect your body
cells. Selenium can also assist you to be able to fight premature aging
and hardening of the tissues through oxidation, and it is also
important in keeping tissues flexible with elasticity.
Sodium: this is particularly needed for normal body growth, this
mineral is important in assisting nerves and muscles function
properly. Sodium’s main purpose is to assist fluids run through your
body and assist the nutrients run in and out of the cells and cell
membranes. Too much sodium can give you high blood pressure.
Sulfur: Sulfur is needed if you want to have healthy hair, skin and
nails. It also plays a huge part in maintaining a proper oxygen balance
so the brain can function properly.
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Zinc: This mineral does a lot of stuff. Zinc is important in RNA/DNA
formation, in converting proteins into energy, and uses calcium to
assist you with your bone formation. It is also believed to do a lot for
the healing process, blood stability, and mental abilities and in
keeping a proper alkaline balance in the body. The organs that
depend on this essential mineral are the brain, heart and with the
reproductive organs such as the male prostrate. Processed foods,
stress, diet pills, alcohol can rob the body of Zinc.
Herbs and their properties
When it comes to your vitamins and supplements, it is necessary to
include a section about herbs and their properties. The reason is
because most people firmly believe that herbs and vitamins are the
same thing, when in fact they are not. Herbs have special qualities
that vitamins don’t have.
When it comes to using herbs to deal with your health woes, it is
becoming more and more popular than ever. The use of herbs for
healing is referred to as holistic or alternative medicines. The
properties and uses of each herb have been listed below.
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1) ALOE VERA MAIN PROPERTIES: Heals wounds,
emollient, laxative.
2) ANGELICA MAIN PROPERTIES: Antispasmodic,
promotes a healthy menstrual flow.
3) ANISE MAIN PROPERTIES: Reduces colic and flatulence,
promotes digestion, antispasmodic
4)ARNICA MAIN PROPERTIES: Anti-inflammatory,
germicide, muscular soreness, pain re leaving.
5) ARROWROOT MAIN PROPERTIES: Anti-inflammatory,
digestive, antiseptic.
6) ARTEMISIA, WORMWOOD MAIN PROPERTIES: Bitter,
carminative, muscle relaxed, antiseptic.
7) BASIL, HOLY BASIL MAIN PROPERTIES: Lowers blood sugar
levels, antispasmodic, analgesic, lowers blood pressure, reduces fever,
fungicidal, anti-inflammatory.
8) BELLADONA, DEADLY NITIGHTSHADE MAIN
PROPERTIES: Smooth muscle, antispasmodic, narcotic, reduces
sweating, sedative.
27
9) BENZOIN GUM MAIN PROPERTIES: Antiseptic, astringent,
anti-inflammatory.
10) BERGAMOT MAIN PROPERTIES: Disinfectant, muscle
relaxant.
11) BITTER ORANGE MAIN PROPERTIES: Anti-inflammatory,
antifungal, antibacterial, digestive.
12) BOLDO MAIN PROPERTIES: Bile and liver activity stimulant,
digestive.
13) CALENDULA, MARIGOLD MAIN PROPERTIES: Antiinflammatory, astringent, heals wounds, antiseptic, detoxifying.
14) CAMPHOR MAIN PROPERTIES: Antiseptic, antispasmodic,
analgesic, expectorant.
15) CARDAMOM MAIN PROPERTIES: Eases stomach pain,
carminative, aromatic, antispasmodic.
28
16) CARDUS, MILK THISTLE, MARY THISTLE MAIN
PROPERTIES: Digestive, liver tonic, stimulates secretion of bile,
increases breast-milk production, antidepressant.
17) CELERY, SMALLAGE MAIN PROPERTIES: Anti-rheumatic,
antispasmodic, diuretic, urinary antiseptic.
18) CHAMOMILE, GERMAN CHAMOMILE MAIN
PROPERTIES: Anti-inflammatory, antispasmodic, relaxant,
carminative, bitter, nervine.
19) CHICORY MAIN PROPERTIES: Digestive, liver tonic, antirheumatic, mild laxative.
20) CINNAMON MAIN PROPERTIES: Warming stimulant,
carminative, antispasmodic, antiseptic, anti-viral.
21) CLOVE MAIN PROPERTIES: Antiseptic, mind and body
stimulant, analgesic, antibacterial, carminative.
22) COMFREY, KNITBONE MAIN PROPERTIES: Digestive
problems, anti-inflammatory, wound healing, astringent.
29
23) CORIANDER MAIN PROPERTIES: Digestive, antispasmodic,
anti-rheumatic.
24) CYMBOPOGON, LEMON GRASS MAIN PROPERTIES:
Digestive, antispasmodic, analgesic.
25) DAMIANA MAIN PROPERTIES: Nerve tonic, antidepressant,
urinary antiseptic.
26) DANDELION MAIN PROPERTIES: Diuretic, digestive,
antibiotic, bitter.
27) DILL MAIN PROPERTIES: Digestive, antibacterial,
antispasmodic, diuretic.
28) EUCALYPTUS, BLUE GUM MAIN PROPERTIES: Antiseptic,
expectorant, stimulates local blood flow, anti-fungal.
29) FENNEL MAIN PROPERTIES: Digestive, antispasmodic, antiinflammatory.
30) GARLIC MAIN PROPERTIES: Antibiotic, expectorant,
diaphoretic, hypotensive, antispasmodic, expels worms.
30
31) GENTIAN MAIN PROPERTIES: Bitter, digestive stimulant,
eases stomach pain.
32) GINGER MAIN PROPERTIES: Diaphoretic, carminative,
circulatory stimulant, inhibits coughing, anti-inflammatory,
antiseptic.
33) GINKGO MAIN PROPERTIES: Circulatory stimulant and
tonic, anti-asthmatic, antispasmodic, anti-allergenic, antiinflammatory.
34) GINSENG MAIN PROPERTIES: Tonic, stimulant, physical and
mental re-vitalize.
35) GUMPLANT MAIN PROPERTIES: Anti-spasmodic,
expectorant, hypertensive.
36) HAMAMELIS, WITCH HAZEL MAIN PROPERTIES:
Astringent, anti-inflammatory, stops external and internal bleeding.
37) HAWTHORN MAIN PROPERTIES: Cardio tonic, diuretic,
astringent, dilates blood vessels, relaxant, antioxidant.
31
38) HYSSOP MAIN PROPERTIES: Anti-spasmodic, expectorant,
diaphoretic, anti-inflammatory, hepatic.
39) JASMINE MAIN PROPERTIES: Aromatic, anti-spasmodic,
expectorant.
40) JUNIPER MAIN PROPERTIES: Diuretic, anti-microbial,
carminative, anti-rheumatic.
41) LAUREL, BAY LAUREL MAIN PROPERTIES: Astringent,
digestive.
42) LAVENDER MAIN PROPERTIES: Carminative, relieves
muscle spasms, antidepressant, antiseptic and antibacterial,
stimulates blood flow.
43) LEMON MAIN PROPERTIES: Antiseptic, anti-rheumatic,
antibacterial, antioxidant, reduces fever.
44) MALVA, COMMON MALLOW MAIN PROPERTIES: Antiinflammatory, emollient, astringent, laxative.
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45) MARJORAM,WILD MARJORAM MAIN PROPERTIES:
Antiseptic, anti-spasmodic, digestive.
46) MATE MAIN PROPERTIES: Stimulant, diuretic, analgesic.
47) MELISSA, LEMON BALM MAIN PROPERTIES: Relaxant,
antispasmodic, increases sweating, carminative, anti-viral, nerve
tonic.
48) MISTLETOE AIN PROPERTIES: Tranquilizer reduces pain,
controls blood pressure.
49) MOTHERWORT MAIN PROPERTIES: Nervine,
emmenagogue, anti-spasmodic, hepatic, hypertensive, cardiac tonic.
MYRRH: MAIN PROPERTIES: Stimulant, antiseptic, antiinflammatory, astringent, expectorant, antispasmodic, carminative.
Note: This information is adapted from information that was found at
world.std.com
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Herbal Supplements
You can find healing herbs in a supplemental pill, powder or
tea bag form in almost any Chinese or nutrition store these days.
These supplements are getting more and more popular every day.
Although it is always nice to take herbal supplements in a more
natural state, taking the supplements often tastes better and is easy to
take when you are on the run.
Supplements in pill form are the most popular because it is already
formulated for you and is easily absorbed into the body. Supplements
are generally seen to be safer to take since they are already mixed
properly. Some of the most popular herbal supplements used today
are:
•
St. John’s Wort
•
Echinacea
•
Ginko Biloba
•
Ephedrine
•
Ginseng
•
Garlic
•
And Eucalyptus
There are thousands of herbs used today to cure anything from the
common cold to cancer. All of these are designed for you to use in
34
supplemental form. As long as you follow the directions to the nine,
you should be okay with all of them.
You can get vitamins in supplement form, and the same thing applies
to buying herbs. Of course, you can choose to get your fill of both in
other ways as well. For example, you can find these supplements in
liquid form, teas, their natural state like plants etc and whole foods,
and you can find the in various different over the counter formats.
Herbs and vitamin supplements are not just a great source of the
vitamins you need to stay healthy; they are also a great means of
assisting your body to heal from problems that your body is already
facing. Herbs are good for treating certain types of cancers, mental
problems, blockages, and much more. They make great salves for
wounds, and can even assist you get over the flu.
Although herbs and vitamins are great for dealing with health
problems, they can be very deceiving as well. Taking anything in
extremes is not a good idea, nor is it safe. There is a lot of mythology
that goes along with supplements and that will take us to the next
section.
Breaking through the Myths about healing herbs
There are so many myths that go with taking supplements for
herbs and vitamins. The fact of the matter is that even these can be
35
deceiving. That’s just a fact. You have to be able to go past the hype
and know how to really take these supplements as a means of making
you feel better and not just because they are there. So let’s go!
MYTH: Vitamins and herbal supplements are completely safe:
This is not necessarily true as you have learned by now; you can take
too many vitamins and overdose on some of them; which can be
extremely dangerous. When it comes to the herbs most of the world’s
best herbal products come from China however so do some of the
worst. It all actually depends on how the herbs were picked and
processed, and whether traditional herbal recipes were strictly
followed and how much of them you take as to whether or not they
are safe.
MYTH: All herbal products are pure and natural.
Sometimes, these supplements are not pure or even natural at all. In
fact, some of them have chemicals in them. Some horrible
manufacturers also switch ingredients on you just to get you to buy
their product or if the genuine herb is in short supply. This has been
seen the most commonly with St. John’s Wort.
MYTH: Herbs have no side-effects.
Get real; this isn’t true all of the time either. For example, some
imported herbs are created with mercury sulfide which is commonly
used as a cheap antibiotic in the third world and can cause nerve and
36
kidney damage. Not to mention that most herbs naturally contain
natural chemical properties, which provide their healing qualities as
well as pose a potential risk?
MYTH: All herbs are just about the same.
This is just stupid because if that was true, we would use just one
herb for everything. Herbs have a lot of differences depending on
how and where they are grown, harvested and processed and what
they are being used for. This changes the way it is made up.
MYTH: Selling herbs is more ethical than selling pharmaceuticals.
Yeah Right! The herb business is now a four billion dollar industry,
and it is a very competitive one too. Any business that has the money
making potential that herbal remedies do, has the potential to be
corrupt, and many of them are.
MYTH: Your doctor knows what is best for you.
Sometimes this is true but it’s YOUR body, and you’ve got to think for
yourself. Your doctor may not believe in herbal medicines and
supplements and because of this he/she might give you bad advice
about them. The fact is that you have to do what is best for you.
MYTH: China’s herbal cures are rarer.
37
Sure it is! There are thousands of plant species that contain
scientifically proven healing properties located all over the world.
Some are strict to China, but many of them are not. It is common to
find many of these herbs in your back yard if you look for them.
MYTH: You can only find natural herbs in the forests.
Not even close! Every company that makes or sells a certain healing
herb wants you to think this way so that you will not seek the herb
anywhere else. The fact of the matter is that you can find many herbs
in stores and parks or fields in every city in the world. New age stores
are a great place to find herbs. However, if you prefer not to pay for
them, you can usually find them anywhere.
MYTH: The FDA wants to take over herbal medicines for our sake.
Actually, the FDA wants to control the use of natural herbs because it
is such a money making industry and they want to regulate it. What
this means is that the FDA realizes that herbal supplements and
treatments is a billion dollar empire and they want their cut!
MYTH: All herbal pills are safe to use.
This is just wrong! Just because a manufacturer claims they are safe
doesn’t mean that they are safe to abuse. Allergies and health
conditions have to be taken into account before you take any pills. All
herbs have a potential to harm when they are taken wrongly or by
people with certain health problems. You have to check with your
38
doctor and read about herbs before you take them. It just goes to
show you that common sense has to be used right along with these
supplements.
When it comes to finding the right herb to assist you, there are 5 Tips
that can make the process a lot easier and less problematic for you as
far as side effects go. Since herbs also include leaves, bark, berries,
roots, gums, seeds, stems and flowers they have the potential to be
harmful or allergens to some people. You can find the right herbs for
your use in many forms also. They can be found in the form of tablets,
capsules, liquid beverages, bark pieces, powders, tinctures, fluid
extracts, creams, lotions, salves, and oils.
When it comes to you trying to use any of them there is a way to keep
safe while on the lookout. You need to look for the word standardized
on the label of a product that you might take. Labels on a
standardized product usually explain plainly the content of active
ingredients in them as opposed to their drug concentration ratio,
assuring a consistent dose. Standardized products in any form are
your best bet.
The next thing that you need to look for is how fresh the herb is. The
fresher the herb is the better for you. Light, moisture and air rob herbs
of their natural effectiveness. Tinctures are another good choice for
39
freshness because it does a good job in preserving the plant. Capsules
that are made from freeze-dried herbs are simply better that those
that are air-dried.
Before using any herb, it is important that you follow these important
guidelines:
1. Do not try diagnosing yourself
Before taking any drug you need to be sure that you have received a
correct diagnosis from a conventional doctor before seeking
alternative medicines. Proper medical care is critical to your good
health. You cannot assume that you know better than your doctor
what is best for you even if you think that you know what is right.
2. Use them with your doctor.
If you are currently on medication, you have to work with your
doctor before discontinuing any drug or starting any herbal treatment
in combination with any current medications. Make sure your doctor
knows about any herbal supplements that you are taking. There could
be possible interactions with other treatments you are receiving.
3. If you're pregnant or breast-feeding, you need to avoid
herbal supplements unless your doctor says it is ok.
40
Some of the substances that are used in these remedies may pass over
to your baby and cause serious complications for both of you. You can
also take too much and cause damage that way as well….yes even
with vitamin supplements other than folic acid.
4. Do not let natural supplements guide you.
Natural is not the same as safe and you shouldn’t take it that way.
Just because herbs and supplements are considered natural
substances does not mean that they can be used without any thought.
There are many perfectly natural plants that are highly toxic and
poisonous and should not be taken at all in any form. Before you
begin trying any herbal supplement, be sure that you know what it
does, how to use it, and the possible side effects.
5. One last thought.
Although many herbs are effective on their own they generally work
even better if they are part of a treatment plan that focuses on you
having a proper diet and other important lifestyle factors such as
drinking or smoking and whether or not you exercise.
When Vitamins Etc. Aren’t Enough
41
Although it is getting to be more and more popular to use natural
remedies, most people will agree that you cannot rely on them solely
for the best medical treatment. You have to be realistic in knowing
that you can’t heal everything with a poultice or herbal salve or tea.
Many health problems need more than that in order to best suit the
patient. Here are some problems and difficulties that can’t be healed
with natural remedies alone and these problems can be:
•
Sicknesses that require surgery or organ removal cannot be
healed without proper surgeons and doctors to assist
•
Infected organs and tissues can and should be treated with
both natural and modern medical treatments
•
Major infections such as pneumonia and meningitis require
orthodox treatment and monitoring by a licensed physician
•
Diseases such as heart disease, cancers, and HIV/AIDS and
more require orthodox treatments
•
Pregnancy, labor and delivery require a midwife or
physician’s guidance
•
Mental problems generally require psychological treatments
as well as herbal medicines to be successful
42
There are many more, but you get the picture. Sometimes, herbal
healing can only do so much and then doctors have to do the rest.
Modern technology may not always be cheaper, but it can often mean
the difference between life and death for dealing with most major
illnesses and diseases. Holistic medicine often needs a doctor’s assist
to be successful. You should never try to substitute real doctor care
for herbal medicine supplements under any circumstance. It just isn’t
sensible or necessary.
When it comes to your mental health, some healing herbs can really
make a difference in that they can assist you but you should not
confuse assist with ONLY as treatment options when it comes to
herbs and supplements. Granted you can’t be cured of schizophrenia
with a healing herb, however, you can use healing herbs to assist with
some other common mental disorders. That is what the table below
will assist you with.
Below is a table that will show you the supplements that can be used
to assist you with certain mental disorders as well as list their more
orthodox prescribed treatment. It just goes to show you that you do
have a choice sometimes.
Neurotransmitter
Diagnosis
Prescription
Herbal Assist
treatment
43
GABA
Anxiety
Benzodiazepines
Valerian, Hops
Norepinephrine
Anxiety, sleep
Tri-cyclics, Ritalin
St. John’s Wort
SSRIs
St. John’s Wort
Opiate narcotics
SJW, California
disorder,
depression,
ADD
Serotonin
Depression,
anxiety
Beta endorphins
Mood, sleep,
and pain dis-
Poppy, Kava,
orders
Nutmeg, Borage,
Lotus oil
Acetylcholine
Memory
Ginkgo Biloba
impairment,
ADD
Histamine
Sleep, appetite,
Antihistamines,
and immune
and Elavil
Khella, nettle
dis-orders
Please note: This Chart was provided by
alternativementalhealth.com visit them for more info.
Other herbal supplements that you can consider are California Poppy,
Feverfew, Chamomil, Catnip, Ginseng, Blue Vervain, Blue Cohosh,
Black Cohosh, Skunk Cabbage, Clove, Evening Primrose oil, Fennel,
44
Gentian (eating disorders), Ginkgo, Gotu Kola, Lobelia, Rosemary,
Suma and Wild Lettuce.
When you are combining herbal supplements for your various
emotional disorders and treatments, you have to be sure to look to
herbs for liver and gall bladder function, and to look for those that
offer hormonal balancing properties. A person who practices in herbal
supplements will be able to assist you in finding the right
combination of healing herbs for you. Most of the time you will be
able to find a clinical herbalist who will work with your physician.
Herbal supplements can do a lot for assisting you to stabilize your
mental wellness, but it can’t fix everything without a doctor or
psychologist’s assist. You have to be careful in opting for these
treatments over prescription drugs and never choose to use these
treatments on their own. They can assist, but they can’t actually cure
any mental disorders that you may have.
HERBAL REMEDIES and HERBAL TEAS
INTRODUCTION TO HERBAL TEA
Why Drink Herb Teas?
Why should we limit ourselves to a simple cup of tea or coffee when there
are so many flavorsome and beneficial herbal teas available. The home use of
herbal teas as a preventative medicine is relatively untapped, though a vastly
useful health measure.
45
Of course, herbal teas also open up a whole new avenue of drinking
pleasures and taste sensations. Try adding a slice of lemon, a spoon of honey,
a piece of orange peel or use a cinnamon stick to stir your tea. Let your
imagination run wild!
Taking your Supplements in Teas
Herbal teas are a great way to assist you to heal some ailments and
just assist you to relax. Herbal teas can be used for many things and
they are a tasty way to deal with life’s many problems and catch up
on the vitamins that you may be lacking. This is particularly good
with assisting those who like tea. This section will show you some of
the tastiest teas that you can use and what they assist you with.
All of the teas in this section unless specified are brewed with 1
teaspoon dry material or 2 teaspoons of fresh material to 1 cup of
water. You also have to steep these brews. This means pouring hot
water over material and letting it stand for 5 - 15 minutes. You
should also dry the leaves and roots out of the sun, and in dark airy
places. Then store in airtight containers.
What Is Herbal Tea?
Herbal tea is one of tea beverage product that can be mix with other
herbs drink. It also consumed to increase the health. Every herbal tea
has its own benefit (as a medicine), depends on what it is made from.
It is usually serve in dry form like tea, and can be consumed every
day at home or even in industrialization.
The process of making herbal are: washing (purify), slicing, drying,
fix the size, and packing. Every single process should preserve the
substances from being lost. Since it categorized as a good product
when the water value is around 10-15%; the product is clean; and
there are no changing in color, taste, and aroma.
All herbal or medicine plants can be processed to dry herbal.
Basically, all medicine plants have the same process in making in to
herbal. The difference is at the time and temperature to dry it. Those
46
herbals then can be mix with other herbals appropriate to kind of
herbal we want to produce.
KNOWING AND CHOOSING MATERIAL
Formulation is the most important thing to process herbal tea.
Formulator is the one who is ascertain whether consumer like or
dislike the herbal tea we produce. Herbs that are used are dried herbs
and green tea. Kind of herbs that can be used to make herbal tea are
green tea, laurel-leaf (Eugenia polyanthus), lime-leaf, mahkota dewa
fruit (Phaleria Macrocarpa), ginger, cinnamon, sweet basil, creeping
plant (Centella Asiatic Urban), lemon grass, small sour star-fruit leaf,
country gooseberry leaf (phyllanthus acidus), nutmeg fruit, and sedge
grass (imperata cylindrica).
Green Tea
The tea that are using is the tea leaf. Fresh tea leaf contains 75%-82%
water and the rest are organic and non-organic substances. Organic
substance is the important thing in processing tea, which is tannin,
caffeine, protein, eteris oil, and vitamin. Tea leaf can be use to perform
head pain symptom, diarrhea, fertile and darken hair, cholesterol and
high blood pressure, diabetes, less tartar, and digestive infection. The
good quality the leaf that is green, fresh, not damage, and not being
affected by any plant disease.
There are two phase to make herbal tea. First phase is making dry
herbs, and next is mixing some herbals become one herbal tea
formula. Every formula has their own useful, depends on the herbal
composition. Formula herbal tea influence the taste and aroma.
Commonly, consumer likes healthy product with specific taste and
aroma.
How do I make a herbal tea?
The first thing you need is patience, if you don’t allow ample time for
brewing, you’ll end up with faintly flavored hot water instead of tea. Unlike
ordinary leaf tea, herbal teas do not become darker in color the longer they
brew, but remain pale.
Herbal teas are made by infusion, which is simply pouring boiling water
over leaves and allowing the mixture to steep. How much herb you use
depends on whether you use fresh or died herbs. As a general rule se ¼ cup
fresh herbs, or 2 teaspoon of dried herb to 1 cup f boiling water.
Always put the boiling water over the herbs and allow to steep for 5 minutes.
47
You can add honey to sweeten your tea if you desire or add a squeeze of
lemon.
Herbal Tea Processing
Basically, making every kind dry herbal is similar. The difference is in
the material, dried time, and amount of dried herbal that is used.
Weight of dried herbal is a net weight, after dissection and washing
process. We will see some process of making herbal tea that are
country gooseberry leaf, laurel-leaf, mahkota dewa leaf, lemon grass,
dewa-leaf, green tea, celery, cinnamon, small sour star-fruit leaf,
creeping plant, lime leaf, nutmeg, ginger, sweet basil leaf, sedge grass,
clove, purple ginger, stevia leaf. All material is in dry form.
Laurel-leaf (Eugenia Polyantha)
The aroma of laurel-leaf is like citrus fruit and clove, and used as
cooking spices. Nevertheless it also has anti-microbe activity that has
benefit to treat high cholesterol, diabetes, high blood pressure,
stomach disorder and diarrhea.
Kaffir lime leaf
Kaffir lime leaf contains tannin, steroid triterpenoid, and essential
oils. Kaffir lime leaf can be used to treat weak and tired body and it
also has anti-microbe. Lime leaf that will be used must be green, not
wilt, not damage, and not being affected by any plant disease.
Mahkota dewa fruit (Phaleria Macrocarpa)
Mahkota dewa fruit compounds saponin, alkaloid, polifenol,
plavonoid, lignan, essential oils and sterol. At health sector, mahkota
dewa fruit is useful to treat cancer, anti-tumor, anti-dysentery, antiinsecticide, hepatotoksi, diabetes mellitus, high blood pressure,
hepatitis, rheumatic, and gout arthritis. Part of mahkota dewa that is
use is the fruit meat from ripe fruit and red maroon color. Physically,
the fruit must look fresh, not damage, and red.
Ginger Tea:
Part of ginger that is used as an appetizer is rhizome. Ginger contains
a small amount of volatile and fixed oil which is spicy. Ginger can be
grouped by its color, and rhizome size. According to rhizome color,
there are white ginger, yellow ginger, and red ginger. While from
rhizome size, there are big ginger (badak) and small (sunti).
Ginger contains 40 – 60% essence, 9% protein, and some minerals and
vitamins, especially niacin and vitamin A. It also contains curcuma as
48
anti-oxide and 2.2% protease enzyme as tendering meat. Ginger is
useful to reduce influenza, cold, cough, stiff, refresh body.
Hot ginger tea is an excellent winter drink. You can use it to
strengthen digestion, improve circulation, or ward off colds, sore
throat and the flu.
It's very easy to make ginger tea. Here are the instructions:
4 cups of water
2 inch piece of fresh ginger root
optional: honey and lemon
Peel the ginger root and slice it into thin slices. Bring the water to a
boil in a saucepan. Once it is boiling, add the ginger. Cover it and
reduce to a simmer for 15-20 minutes. Strain the tea. Add honey and
lemon to taste.
Note: Keep in mind that if you are making this tea to strengthen the
immune system and ward off colds and flu, sweeteners are not
recommended.
Ginger’s benefits:
Improves circulation
Relieves cold and flu symptoms
Eases stomach cramps
Relieves nausea
Cinnamon
Cinnamon compounds of 1-3% essential oils (sap, eugenol,
sinamilaldehid), glycerin, tannin, oxalate calcium, dammar, and
customary substance. Cinnamon is useful to treat cold, perspiration,
anti-rheumatic, appetizer, reduce cough and painful.
Sweet basil
Sweet basil tastes sweet, cool, fragrance, and fresh. It compounds
essential oils that are osimena, farnesena, cineol, felandrena, sedrena,
49
bergamotena, amorfena, burnesena, kadinena, kopaena, kubebena,
pinena, terpinena, santalena, and kariofirena; anetol, apigenin,
ascorbic acid, caveat acid, eskuletin, eriodiktiol, esculent, estragol,
faenesol, histidin, magnesium, rutin, tannin, ß-karyotin, and ßsitostresol. Sweet basil is useful to reduce bed aroma from body,
perspiration, and mouth, weak, cold, ulcer, gas emetic, period emetic,
mother’s milk emetic and premature ejaculation. Choose sweet basil
leaf that green, not withered, not damage, and not being affected by
any plant disease.
Creeping plant (Centella Asiatica Urban)
Creeping plant compounds acetate acid, ß-karyotin, ß-kariofilen, ßelemena, ß-farnesen, ß-sitosterol, brahminosida, bathmat acid,
brahmosida, sentelat acid, sentolat acid, elaiodat acid, and isotankunisida. Creeping plant is useful to help treat liver, measles,
fever, throat pain, dehydration, asthma, bronchitis, pleura inflame,
red eye inflame, leucorrhea, and infection. Choose creeping plant that
green, not withered, not damage, and not being affected by any plant
disease.
Small sour star-fruit leaf
This leaf compounds saponin, tannin, flavonoid, glucosidal, formiat
acid, citrate acid, oxalate acid, calcium, and potassium. It is useful to
treat stomach-ache, stiff, shooting pain, and rheumatic. Choose leaf
that green, not withered, not damage, and not being infected by any
plant disease.
Country gooseberry leaf (Phyllanthus Acidus)
This herb compounds saponin, flavonoid, tannin, and polifenol.
Country gooseberry leaf is useful to treat cough indication, slim body,
feel loathing, cancer and ulcer. . Choose leaf that green, not withered,
not damage, and not being infected by any plant disease.
Nutmeg fruit
Nutmeg fruit compound of osiri oil that contains camphene, pinen,
sinen, linalool, boerneol, eugenol, miristin, iso eugenol, dipenten, and
saffron; fat oil include trimisristin, oleat acid and linoleum acid; white
egg, essence; and sugar. Nutmeg is useful to treat stomach stiff,
lighting sleep, help leave air in our body, and as stimulant. Choose
fruit that not damage and not being infected by any plant disease.
50
Sedge grass root (Imperata Cylindrica)
This herbs contains terperoid iso-arborinol, kersik acid, dammar, and
potassium. Sedge grass is useful to treat infected acute hepatitis,
blood in the urine, gonorrhea, blood vomit, nosebleed, emetic urine,
acute inflamed kidney, reduce fever and blood pressure.
Lemon grass
Part of this herb that will be used is from base blade to the base leaf.
The leaf can be distillated to take the oil that useful as cooking spices,
salve and soap fragrance. Lemon grass oil compounds of citronellal
and geranial. Lemon grass also has anti-microbe activity.
Dewa leaf (Gynura Divaricata)
Characteristic dewa leaf is sweet, tasteless, cool, and a little bit toxic.
Dewa leaf compounds alkaloid, saponin, flovonoida, essential oils
and tannin. Dewa leaf known as bruised reducer, help to treat
tuberculosis (TBC), kidney stone, inflamed eye, toothache, inflamed
throat, rheumatic, uterus bleeding, swollen breast, diabetes, high
blood pressure, fluent menstruation, cyst, tumor, and poison animal
bites. Choose dewa leaf that rather ripe, dark green, quite big, and not
damage or being infected by any plant disease.
Celery
Essential oils, protein, calcium, and phosphate salt are the compounds
of celery. Celery is useful to normalized gout arthritis in blood, reduce
pain from gout arthritis, fluent the blood circulation, reduce high
blood pressure, normalized diabetes, watch hearts, bones, hinge,
treat infection of urinate, neutralizer de-generative effect and released
radicals. Choose leaf that green, not withered, not damage, and not
being infected by any plant disease.
Clove
Clove contains 16 – 20 % essential oils that include 80% eugenol,
acetyl eugenol, iso eugenol, Eugenia, iso eugenitin, kariofilen,
furfural, metal amyl keton; vanillin; eugenin; tannin; gom; galotanan
acid; and oxalate calcium. Bud of clove is useful as anti-bacteria, help
to treat cold and stomach stiff.
Stevia
The shape of this leaf is oval, slim, and serration at sides. Compound
of stevia are steviosida;rebaudiosida A, B, D and E; steviolbiosida;
and dockside-ß. Stevia is useful as natural sweeter. The sweet is 189
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times sweeter then sucrose. Choose leaf that green, not withered, not
damage, and not being infected by any plant disease.
Purple ginger
Purple ginger rhizome contains essential oils, like cineole, pinen, and
seskuiterpen. Besides, it also contains bitter dammar, fat, gom, sugar
and albuminoidal. Purple ginger is useful to slim body.
Anti-Yeast Tea: Each day drink three cups of the following tea
between meals or a half hour before eating. 2 parts SAGE 2 parts
MULLEIN, 2 parts RASPBERRY LEAF 1/4 part GOLDENSEAL Use
four to six tablespoons of herb mixture per quart of water. Add herbs
to cold water and bring to a simmer over low heat. Keep pot covered.
Remove from heat immediately and let steep twenty minutes. Strain.
This tea will be quite bitter, so you may wish to mix it with cranberry
juice.
Persimmon Tea: The leaves when they are dried and crushed make a
very strong tea that can be used all year round. It is rich in vitamin C
and can also be used as a healthful tonic. This truly is an original way
to get your vitamin C.
Sassafras Tea: Boil these fresh roots after washing them and until
water turns reddish brown. This tea makes a great blood thinner, a
blood purifier, to assist you if you are suffering from such things as
bronchitis, and it gives you a nice little bit of energy.
Alfalfa Tea: The dried and powdered leaves and flower heads make a
very nutritious tea that is filled with vitamins and nutrients. Its
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vitamin content was the reason it was used.
Birch Tea: For this you are going to need black, yellow and white
birch. Dried leaves can be used year round if you store the leftovers.
You will need a large handful of fresh leaves steeped in hot water can
be drunk at 1 to 2 cups a day for rheumatism and headaches. It is also
said to reduce pain of passing kidney stones, and makes a great fever
reducer. When it is cold it can be used as a mouthwash.
Blackberry Leaf/Raspberry Tea: The dried mature leaves make a
good tea. It is mostly used to assist control diarrhea, as a blood
purifier and tonic. You can use this tea all year round.
Blueberry Tea: The dried and mature leaves in this tea are steeped
until cool and drunk 1 to 2 cups per day as a blood purifier. It is also
used to assist inflamed kidneys and increase the flow of urine.
Warning it has a bitter taste to it, but it works.
Dandelion Tea: The dried and mature leaves are commonly
recommended as a food supplement for pregnant and
postmenopausal women because of the numerous nutrients they
contain. This plant produces a mild diuretic effect and reduces serum
cholesterol levels. Dandelion root is used to improve appetite and
minor digestive problems. Some modern naturopathic physicians
believe that it can help detoxify the liver and gallbladder. It shows
proven value as a diuretic, flushing excess water from the body. It is
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believed by many experts to promote the flow of bile and stimulates
the appetite. Dandelion juice once was quite popular as a diuretic,
laxative, and remedy for rheumatism.
The leaves contain substantial levels of vitamins A, C, D, and B
complex as well as iron, magnesium, zinc potassium, manganese,
copper, chlorine, calcium, boron, and silicon. The substances
eudesmanolide and germacranolide are the active constituents in
dandelion and are unique to this plant. Dandelion is considered a
remedy for the following conditions: Appetite loss, Indigestion,
Kidney and bladder stones, Liver and gallbladder problems, Urinary
tract infections.
Strawberry Leaf Tea: For this tea you must pour several cups of
boiling water over a handful of fresh leaves in the evening. Cover and
let it steep overnight. Strain water and reheat in the morning. This tea
is good for many different things, from stomach troubles, eczema,
diarrhea, etc. According to experts, it is much healthier than
purchased coffee or teas. Note: Strawberry leaves can be toxic if they
are not completely dried.
Rose Hips Tea: For this tea, you will need a handful of these steeped
for 10 minutes, then strained. They do make a healthy tea for those
who take it. Rose hips can be used dried or fresh when they are in
season. Instead of boiling them you will want to place a handful in
cool water overnight, then stain and reheat in the morning. It has a
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tart taste, and Strong Vitamin C content. This tea is great if you have a
colds or flu. But it is also good for sore throat.
Peppermint Tea: Peppermint is easy to grow and easy to use. Fresh
leaves can be crushed and steeped for tea or the leaves can be dried
and used as tea. This tea is very good for digestion.
Soldier's Herb Tea: When you make this tea you will need one
teaspoon of seeds per cup of boiling water steeped for 1/2 hour was
used for jaundice. If you are using fresh leaves, you will need one
heaping teaspoon per cup of boiling water steeped for 1/2 hour. It is
used for gout, to assist clean out nasal passages and to slow
menstruation in women.
Some more Popular Teas are: Chamomile (relaxation and sleep),
Green Tea (weight loss), ginger, ginseng (memory and concentration),
mistletoe tea (insomnia) and many more.
Chamomile
Soothes the stomach
Calms the nerves
Eases cold symptoms
Damiana
Eases depression
Diuretic
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Stimulant
Menstrual aid
Some aphrodisiac qualities
Fennel
Improve appetite
Relieves stomach cramps
Soothes throat, and coughs
Green Tea
Fights the flu virus
Lowers high blood sugar
Lower blood cholesterol
Offers antibacterial effect
Strong antioxidant for cleansing the body
Hawthorn
Cleanses the blood
Stimulates the liver
Helps to regulate blood sugar
Kava kava
Lowers cholesterol
Balances blood pressure
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Improves overall heart health
Lemon Balm
Lifts the spirits
Relieves stomach disorders
Relaxes the nerves
Licorice
Relieves coughs and sore throats
Improves digestion
Menstrual aid
Nettle
Cleanses the blood
High in vitamins A and C
Improves liver and kidney functions
Raspberry
Eases diarrhea
High in many vitamins and minerals
Menstrual aid
Rosemary
Stimulates the liver
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Eases joint pain and headache pain
Sage
Calms the nerves
Improves digestion
Eases lung congestion and coughs
Skullcap
Soothes the nerves
Reduces anxiety
St. John's Wort
Relieves anxiety and irritability
Lifts the spirits
Valerian
Relaxant
Eases the nerves
Eases stomach cramps
Yarrow
May reduces hay fever symptoms and chest congestion
Improves digestion and appetite
May help to control high blood pressure
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Many of the herbal teas can be purchased at a Chinese herb store or a
new age store. These days you can find lots of them at your local WalMart as well. It is best to note that the best herbal teas are those that
you make yourself.
More Information about herbal teas and remedies can be obtained
from
www.homeandherbalremedies.com
Dieting & Supplements
None of us want to admit it but a big reason that supplements
are used today is because of weight loss. In fact, when most of us
think of supplements that is what we think of first. Supplements and
weight loss seem to go hand in hand. Most of us do not want to take
diet pills that contain harmful ingredients which have been know to
harm us dramatically.
We all want to look and feel great, but sometimes when we diet, we
cause more harm than good. If you are dieting you need to remember
to take any and all supplements that your diet leaves you without.
Today’s popular diets require you to leave off many vital nutrients as
a means of loosing weight. I have decided to include a list and
explanation of many of the today’s most popular diets and give them
a rating as to how well they supply you with your needed daily
vitamins and minerals.
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The Mediterranean Diet
The Mediterranean diets are gaining in popularity because they offer
low-fat, low carb alternatives to typical American diet foods. If you or
a family member suffers from high cholesterol, you may want to steer
your eating habits in a better direction. With great Turkish recipes
and Greek recipes that are available online with this diet plan, it is
easier than ever to sign up.
Also, Mediterranean diets are based on simple ingredients that are
put together in a variety of delicious and exciting ways. Many people
actually prefer to use extra virgin olive oil to spice up most of my
dishes. The nutty, fruity flavor of the olive oil lends a delicious light
touch to practically any dinner or lunch food. The good news for you
is that Mediterranean diets depend a great deal on extra virgin olive
oil.
The best part is that Mediterranean food is very simple to prepare.
Making a Greek salad, for instance, requires only a few basic
ingredients that you can purchase at any local supermarket. You can
make your Greek salad with fresh lettuce, plump cherry tomatoes,
wonderful olives, and a hint of balsamic vinaigrette topped with feta
cheese.
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More and more, research is starting to point to the role of a person's
diet in determining how likely they are to suffer from heart disease.
The best way to take care of your heart is to eat well before problems
develop and not wait until the problem is there already to get started.
That's why I encourage my family members and friends to eat lightly
in the Mediterranean style. After all, too many fatty foods and thick,
buttery sauces will clog your arteries and slow you down eventually.
The Mediterranean diet plan as well as others can be found online at
ediets.com. These diet plans will assist those who want to lose weight
and those who just want to start eating better and healthier foods.
This diet incorporates a healthy does of your recommended daily
vitamin intake and uses whole foods as a means of getting them.
Rating: *****
South Beach Diet
The South Beach Diet is a program that claims to assist you achieve
your goals and resolutions for loosing weight safely. This diet will
assist you lose weight fast and improve your heart health at the same
time. On average, most individuals lose between 8 and 13 pounds in
the first two weeks when they start the south beach diet plan.
The South Beach Diet is completely different from the Atkins’ Diet
because it is neither low-carb nor low-fat. Instead, the diet teaches you
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to rely on the right carbs and the right fats. This process is made
simple using a three phase process that begins with banishing your
cravings and ends with installing a diet plan that is meant to last for
life.
The real value in the South Beach Diet is the sound nutritional advice
that you will receive. This diet retains the most important part of the
Atkin's regimen, eating meat, while forgetting the philosophy that
you can only eat low carb foods. Instead, you are encouraged to eat a
well balanced diet for the remainder of your life.
The well balanced diet of the south beach plan should be composed of
plenty of fruit, vegetables and whole grains, nuts and healthy oils.
Countless people from around the country continue to rave about the
weight-loss success that they have experienced because of this diet.
This program is easy to learn and put into practice, and is becoming
one of the most popular forms of dieting around because of the
success rate and freedom it gives you.
The average person does find that this diet is one of the cheaper and
easier ones to maintain since it requires balanced eating habits instead
of deprivation. This diet also allows for your daily dose of vitamins
and is a recommending your whole foods as your main resource for
getting them. Rating…*****
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Zone Diet
The Zone Diet which was first published in 1996 by Barry Sears is also
a hot trend. This diet takes factors from all of the well known diet
plans and the end result is a highly successful and creates a risk free
alternative. The philosophy of this diet is to add more fat when you
are in the maintenance part of the plan to assist to prevent you from
continual weight loss. Otherwise, you eat the same from the
beginning. In other words, there is no induction phase in this diet like
there is to the Atkins plan.
The most unique feature about the zone diet method is that unlike
Atkins or Protein Power, Mr. Sears wants you to concentrate on
eating a ratio of forty percent carbohydrates, thirty percent protein
and thirty percent fat. This is done by what is commonly called the
block method. How it works is where one block equals nine
carbohydrates, seven grams of protein or three grams of fat. The
emphasis on this diet is on insulin control, which is a huge problem
with diabetics.
The more insulin your pancreas secretes, the more fat that your body
can store. This is precisely how people become obese before they
know what happened to them. The zone diet attempts to assist
individuals by offering a low carb diet that is healthy and delicious.
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Like all diet plans, you should consult a doctor before starting this
diet plan because if you are a diabetic, this plan may not be good for
you. Many people have conditions and don’t even realize it so please
consult a doctor before starting this diet plan. This diet is best to be
used with certain supplements to assist you maintain your nutrients.
Rating……****
Atkins Diet
The Atkins low carb diet is a high-protein, low-carbohydrate weight
loss diet, which was developed by Robert Atkins, M.D have caused
low carb foods to become the talk of the town and are among the best
selling products at every supermarket. It has also created quite a bit of
controversy as to how healthy it is. Since his death, the Atkins diet has
actually been rebuffed as unsafe.
The Atkins diet severely restricts the consumption of carbohydraterich foods and encourages the consumption of protein and fat. The
diet is divided into four phases which are: Induction, Ongoing Weight
Loss, Pre-maintenance, and Maintenance. Induction is the first phase
and is also the most difficult because you have to adjust to a complete
new diet and way of life as it applies to eating.
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The last stage of the Atkins low carb diet lasts approximately fourteen
days and your carbohydrate intake is limited to no more than 20
grams per day. What this means is that you get no fruit, bread, grains,
starchy vegetables, or dairy products (except cheese, cream, and
butter) during this stage. It may be difficult to adjust to this but the
results have proven that low carb foods are very effective in assisting
people lose weight quickly.
The final three phases are a time for the dieters to experiment until
they find the right level of carbohydrate consumption. By the end of
this process, your weight loss should be cruising to a halt and your
body and health should be in great shape. Despite all of the
controversy surrounding this diet, it is a very effective one. However,
maintaining this type of strict diet for life is now considered to be too
obtrusive to the system and is seen as the possible cause of Dr. Atkins’
death in 2004. Since his death the diet has come under fire.
Consequently he died of a heart attack which many believe was
agitated by his following the Atkins diet. Needless to say----Rating: **
Diabetic Diet
There are many different questions that are frequently seem to be
concerning a diabetic diet than can go a long way in assisting people
with this horrible disease. The myths that surround diabetic foods is
that you should never have sugar in your diet. The truth of the matter
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is that while sugar and other starches can complicate the disease, they
are not the deadly enemy that people believe.
A diabetic diet does not necessarily mean a completely sugar free diet.
Sugar can be eaten as part of a balanced, healthy diet without having
a harmful effect on your blood glucose control. However, you should
still try to cut down on sugary foods and sugary drinks since eating
them cause’s problems for weight control and the overall balance of
your diet.
Blood sugar control depends on the type of diabetes medication you
take as well as the type of lifestyle that you lead, such as how much
activity you do as well as what you eat. The overall food choices you
make, and not just one food, will determine whether or not you are
eating a healthy diet to start with. That is why you have to keep an
eye out for reduced sugar, low sugar and sugar free foods.
These foods can really assist you to reduce the overall sugar content
of your diet. Not to mention that you have to look for low
carbohydrate foods when you go to supermarkets or purchase a low
carb recipes book. Low carbs normally go hand in hand with a
diabetic diet that is low in sugar and caffeine.
When it comes to a diabetic diet, the best thing that you can do for
yourself is to ask your doctor what foods he/she can recommend that
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best flows along with your normal eating habits. Your doctor is the
best thing that you can do for yourself when you go on a diabetic diet
because he/she knows your body even better than you do. It is the
safest way to begin any diet, but when you are a diabetic, it can just
save your life. Rating…. ***
Cabbage Soup Diet
The Cabbage soup diet which Oprah made popular allows eating as
much as you want. Other foods are involved as well but their intake is
really restricted. The cabbage soup can be eaten as many times as you
want but it is not recommended for you to eat soup only because it
can result in malnourishment.
Drinking 7-8 glasses of water a day is also recommended when on
this diet. The Cabbage Soup Diet’s 7-Day plan is easy to follow, but
dieters are asked to consult their doctor before following this 7-day
meal plan.
Day 1: Cabbage soup, plus any fruit (except bananas). Drink sugarless
tea, black coffee, cranberry juice and water.
Day 2: Cabbage soup, and (raw, boiled or steamed) veggies and avoid
dry beans, peas and corn. For dinner, you can eat a baked potato with
butter.
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Day 3: Cabbage soup, and fruits and vegetables.
Day 4: Cabbage soup, and up to 8 bananas and fat-free milk.
Day 5: Cabbage soup, and up to 6 tomatoes and up to 450 grams of
meat or fish.
Day 6: Cabbage soup, and meat and veggies.
Day 7: Cabbage soup, brown rice, pure fruit juice and vegetables.
One major criticism that comes with the Cabbage Soup Diet is that it
is not a nutritional plan nor does it make any claims to permanent
weight loss. The general belief here is that the Cabbage Soup Diet is
effective in temporary and quick weight loss but it is not effective for
long-term weight loss. The actual cabbage soup does not contain any
weight loss ingredient, although it is almost calorie free.
The Bad side of the Cabbage Soup Diet:
•
Does not contribute to long-term weight loss
•
Not nutritional
•
Boring and repetitious
•
Lacks some essential vitamins and minerals
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The Good side of the Cabbage Soup Diet:
•
A do-it-yourself diet
•
Not very complicated to stick to
•
Very cheap
Please Note: This information about diets was adapted from
information on each at www.ediets.com
As you can see, these fad diets have their virtues and their pitfalls.
None of them fully allow for you to eat nutritionally as designed by
the food guide pyramid for getting your vital nutrients. Before you
start any of them, you should ask your doctor. At least then you will
know what supplements you will need. This will bring us to the next
section which will assist you to understand what you should be
eating.
Using Whole Foods for Balanced Nutrition & Vitamins
Quite a while ago, the U.S. Department of Agriculture created
a powerful change to the nutritional values we used to live by and it
was called the Food Guide Pyramid. This simple picture was used to
show you what the USDA said were the elements of a healthy diet.
This pyramid was proven to be too generalized to be of any real use.
It was certainly not right for every person. Personally, I miss the
simple pictures that showed you the four food groups.
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This is the old food Guide Pyramid, provided by the U.S. Department
of Agriculture
The old food guide pyramid has since been replaced with the “My
Pyramid” plan. This one is exactly like the food guide pyramid but it
is meant to assist each individual to base the foods they eat on their
own body’s and not so generalized as the previous version. Even if it
is flawed it still gives you the basics of healthy and nutritional eating
to get all of your vitamins from whole foods.
Experts agree the key to healthy eating is the time-tested advice of
balance, variety and moderation. Basically what this means is that
eating a wide variety of foods without getting too many calories or
too much of any one nutrient is best for you. Here are 10 tips that can
assist you follow that advice while still enjoying the foods you eat.
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1. Eat a variety of nutrient-rich foods for the best results. You
need more than 40 different nutrients for good health, and no
single food supplies them all. Your daily food choices should
include a selection of bread and other whole-grain products;
fruits; vegetables; dairy products; and meat, poultry, fish and
other protein foods. How much you should eat depends on
your own specific calorie needs. Use the My pyramid and the
Nutrition Facts panel on food labels as handy references.
2. You need to eat plenty of whole grains, fruits and vegetables.
Surveys show most Americans don't eat enough of these foods
(Thanks fad diets). You should eat 6-11 servings from the
bread, rice, and cereal and pasta group, which will assist you
get your whole grains. Do you eat 2-4 servings of fruit and 3-5
servings of vegetables a day?
3. Maintain a healthy weight with regular exercise. The weight
that's right for you depends on many factors including your
sex, height, age and genetics. Excess body fat will increase
your chances for high blood pressure, heart disease, stroke,
diabetes, some types of cancer and other illnesses. But being
too thin can give you osteoporosis, menstrual problems and
other health problems. If you're constantly fluctuating your
weight you will need to get the assist of a dietician. Regular
exercise is also important to maintaining a healthy weight.
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4. Eat moderately sized portions. If you keep portion sizes
reasonable, it's easier to eat the foods you want still stay
perfectly healthy. Did you know the recommended serving of
cooked meat is 3 ounces, which is a lot like a half of a
sandwich as far as size goes? A medium piece of fruit is 1
serving and a cup of pasta equals 2 servings. A pint of ice
cream contains 4 servings.
5. Eat your meals regularly. Skipping meals can lead to out-ofcontrol binging. When you're very hungry, it's also tempting
to forget about good nutrition and just what is closest to you.
Snacking between meals can assist curb hunger, but don't eat
so much that your snack becomes an entire meal.
6. There are some foods that you should slow down on but not
get rid of. Most people eat for fun as well as nutrition. If your
favorite foods are high in fat, salt or sugar, the key to keeping
them in your diet is to moderate how much of these foods you
eat and how often you eat them.
You will need to identify where they are coming from and
make the necessary changes. Adults who eat high-fat meats or
whole-milk dairy products at every meal are probably eating
too much fat.
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It is wise for you to opt for skim or low-fat dairy products and
lean cuts of meat such as flank steak and beef round which can
reduce fat intake significantly if you prone to eat these types of
foods regularly. If you love fried chicken, however, you don't
have to give it up. Just eat it less often. When you are dining
out, share it with a friend, and be sure to ask for a take-home
bag or a smaller portion.
7. Balance your food choices over time. Not everything that you
eat has to be a perfect choice. When you are eating a food high
in fat, salt or sugar, select other foods that are low in these
ingredients. If you miss out on any food group one day, make
up for it the next day. Your food choices over several days
should fit together into a healthy pattern.
8. Know what your diet pitfalls are. If you want to improve your
eating habits, you will first have to know what's wrong with
them in the first place. Write down everything you eat for
three days. Then check your list according to the rest of these
tips.
9. Make changes gradually and don’t rush. Just as there are no
easy answers to a healthy diet, don't expect to totally revamp
your eating habits overnight because that just isn’t realistic.
Changing too much, too fast can get in the way of your
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success. Begin to remedy your problem habits with modest
changes that can add up to positive, lifelong eating habits.
10. Remember, foods are not good or bad. Select the foods you
choose to eat based on your total eating patterns, not whether
any individual food is good or not good. Don't feel guilty if
you love foods like pie, potato chips, candy bars or ice cream.
Eat them in moderation, and choose other foods to provide the
balance and variety that are vital to good health.
The USDA pyramid should show the nutrition advice put together in
the Dietary Guidelines for Americans. According to the USDA, the
guidelines are there to provide advice for people two years and older
about how good dietary habits can promote health and reduce risk for
major chronic diseases.
Dietary Guidelines
This document was released in early January, 2005 the Dietary
Guidelines for Americans 2005 still reflects the tense conjunction of
science and the food industry. These are the recommendations of how
you should maintain your nutrition, and here is what you will find in
it:
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•
The new guidelines strongly emphasize the importance of
controlling your weight, and they continue to stress the
importance of physical activity.
•
They emphasize that the intake of Trans fats should be as low
as possible and that saturated fat should be limited. There is
not an artificially low cap on fat intake.
•
Instead of emphasizing the new guidelines urge Americans to
limit sugar intake and stress the benefits of whole grains.
•
It is fine to consume half of our grains as refined starch. This is
not so good because they add empty calories, have adverse
metabolic effects, and increase the risks of diabetes and heart
disease.
•
In terms of protein, the guidelines continue to lump together
red meat, poultry, fish, and beans (including soy products).
But tell you to make choices that are lean, low-fat, or fat-free.
•
Drink three glasses of low-fat milk add more than 300 calories
a day.
Breaking down the Food Guide Pyramid
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The food guide pyramid is a real benefit to assisting you to
incorporate whole foods into your diet. You can find information
about it just about anywhere these days. What is really interesting is
how very in depth the food guide pyramid attempts to be.
In truth, the food guide pyramid is a much generalized thing that will
be good to no one who intends to follow it like a mindless drone, no
matter which they are; however there really is a good reason why the
food guide pyramid has changed into the My Pyramid instead.
My pyramid attempts to be far less general and lets you take into
account your own specific needs and still lets you have a clearer
understanding of how to get your daily vitamins and minerals. The
old pyramid is still worth having a look at in regards to your health.
They are simple eating guidelines that will get you ready for life
every day. Just for your reference, the new pyramid has a staircase
running up one of the dimensional sides.
The recommendations are generalized but they are still useful. Here is
what the food guide pyramid recommends:
•
Whole Grain Foods (to be eaten at most meals). The body
needs carbohydrates which are eaten mainly for energy. The
best sources of carbohydrates are whole grains such as
oatmeal, whole-wheat bread, and brown rice. Since the body
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can't digest whole grains as quickly as it can highly processed
carbohydrates such as those that you will find in white flour?
This keeps blood sugar and insulin levels from rising, as well
as falling, too quickly. It assists you to better control of blood
sugar and insulin can keep hunger at bay and may prevent the
development of type 2 diabetes.
•
Plant Oils. Although most people believe that this
recommendation goes against everything we have been
taught, it's exactly in line with the evidence and with common
eating habits. The average American gets one third or more of
their daily calories from fats. Good sources of healthy
unsaturated fats include olive, canola, soy, corn, sunflower,
peanut, and other vegetable oils, as well as fatty fish such as
salmon. These healthy fats not only improve cholesterol levels
but it can also protect the heart from sudden and deadly
problems.
•
Vegetables and Fruits. A diet that is rich in fruits and
vegetables can decrease the chances of having a heart attack or
stroke; protect you against a variety of cancers; lower your
blood pressure; assist you avoid the painful intestinal
problems; guard against cataract, the major cause of vision
loss among people over age 65; and don’t forget that they taste
great.
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•
Fish, Poultry, and Eggs. These are important sources of
protein in your diet. Most research suggests that eating fish
can reduce the risk of getting heart disease. Chicken and
turkey are also good sources of protein and can be low in
saturated fat. Eggs, is a much better breakfast than what we
usually eat.
•
Nuts and Legumes. Nuts and legumes are excellent sources of
protein, fiber, vitamins, and minerals. Legumes include black
beans, navy beans, garbanzos, and other beans that are usually
sold dried. Many kinds of nuts contain healthy fats in them.
•
Dairy or Calcium Supplement. Building bone and keeping it
strong takes calcium, vitamin D, exercise, and a lot of other
stuff. Dairy products have traditionally been Americans' main
source of calcium. But there are other healthy ways to get
calcium than from milk and cheese, which can contain a lot of
saturated fat and be costly to those who are intolerant to dairy.
If you don't like dairy products, calcium supplements offer an
easy and cheaper way for you to get your daily calcium.
•
Red Meat and real Butter: These sit at the top of the Healthy
Eating Pyramid because they contain lots of saturated fat. If
you eat red meat every day, switching to fish or chicken
several times a week can improve cholesterol levels. And so
can switching from butter to olive oil.
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•
White Rice, Bread, Potatoes, Pasta, and Sweets: these foods
can quickly cause fast and huge increases in blood sugar that
can lead to weight gain, diabetes, heart disease, and other
chronic disorders. Switch to whole grain breads. It still hurts,
but it happens slower.
•
Multiple Vitamin: A daily multivitamin, multimineral
supplement offers a kind of nutritional backup if you can’t
meet them with foods. While it can't in any way replace
healthy eating, or make up for unhealthy eating, it can fill in
the nutrient holes that may sometimes affect even the most
careful eaters.
•
Alcohol: believe it or not there are many studies that suggest
that having an alcoholic drink a day lowers the risk of heart
disease. Moderation is clearly important, since alcohol has
risks as well as benefits. For men, a good balance point is 1 to 2
drinks a day. For women, have about one drink a day.
Nutrition Suggestion for a Well Balanced Healthy Life
Almighty God Who created the universe from nothing has made
human beings responsible not only for acting as His servants but also
for looking after their bodily existence. He has entrusted to them what
needs to be kept as best as can be. We must not forget that robust
health is the greatest blessing that Allah has given us. When we
protect the bodies entrusted to us from illness, there are a few things
about nutrition that we should keep in mind:
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- Do not eat animal fats, butter or margarine.
- Eat lost of fruits and vegetables, even before meals.
- Be careful of salt and cook your food without using salt.
- Eat small amounts frequently.
- Do not eat late. If possible, get used to not eating after 9 o’clock.
- Use cold pressed olive oil in your food and on your salads. But don’t
use too much olive oil; no more than 2 tablespoons a day. Otherwise
the consumption of unsaturated fats will cause you to gain weight.
- Watch your carbohydrate intake. You should eat only one kind of
carbohydrate per meal, such as bread, rice or pasta.
- Avoid refined sugar and white bread. Eat brown sugar instead of
white and whole grain bread instead of white bread. Refined sugar
and carbohydrates dissolve quickly in the blood producing an excess
of insulin that could overwork the pancreas. This could hasten the
onset of diabetes. Whole grain products contain vitamin B, leave a
person feeling full and supply fiber that facilitates the working of the
intestines.
- Balance your cholesterol with omega oils. Omega oils balance the
cholesterol produced in the liver. Omege-3 is found mainly in fish;
Omega-6 is found in walnuts and hazelnuts. Omega-3 found in canola
oil has recently become popular.
- Cold water oily fish are especially rich in Omega-3 but because they
contain lots of cholesterol they must be eaten sparingly. You can eat
two small servings twice a week.
- We do not need more sugar or sweets than we get in our daily diet.
The bread and rice that we consume is changed by the liver into the
sugar that the body needs every day. One way to keep the blood
sugar stable is to eat whole grain bread and brown rice which pass
into the bloodstream after being slowly absorbed by the intestines.
The stability of the blood sugar caused by these foods make us feel
satisfied for a long time. This balance is delicately adjusted, but in any
case if you are craving for sugar satisfy it by eating natural sweets
such as dates, figs or a dried apricots.
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Megavitamin Therapy
Megavitamin therapy what it is called when you use vitamins in
doses that exceed the Recommended Daily Allowance (RDA).
Vitamin Mega dose therapy is the use of vitamins in doses that are ten
times greater than the RDA dose. Both of these therapies are often
used based on the belief that intakes of certain vitamins and minerals
in amounts greater than the RDA may reduce the risk of developing
some diseases.
Not to mention the fact that megavitamin therapy has been used as a
treatment for diseases such as cancer, heart disease, schizophrenia,
and the common cold. There is substantial scientific evidence that
supports the increased intake of certain vitamins and minerals to
prevent or delay the onset of some diseases as well. However, some
megavitamin therapy regimens actually produce the opposite effects
and are considered unsafe. This type of therapy should be done by a
licensed and certified dietician and doctor.
In today’s anti-drug environment, some coaches and athletes are
turning to mega-vitamins. However, the use of mega-vitamins can
produce harmful side-effects, including life-threatening allergic
reactions. The fact is that unless properly monitored, vitamin therapy
can kill you. I wouldn’t use it unless I was extremely well informed
by my doctor about the potential risks that are involved.
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Vitamin Benefits and Dangers
Vitamins and vitamin analogs (B1, B2 B6, B12, B15, C, P, PP, A, E, and
folic acid) include multivitamin preparations, which are complexes of
microelements that also have some anti-anemia factors with
phospholipids and unsaturated fatty acids and enzymes.
It makes you wonder just which of these should even be used for
vitamin supplements. If you want an answer this question, you have
to remember that certain vitamins are antagonistic: high doses of one
can interfere with the metabolism of others.
For example, large doses of B1 interfere with the metabolism of B2, B6,
C, and PP. Overdosing on B12 disturbs the metabolism of B1, B2, and
folic acid; excess vitamin A interferes with vitamins C, E, and K.
therefore, it stands to reason that it is better to use multivitamins and
vitamin complexes that include both macro- and micro-elements.
Zinc has received quite a bit of attention lately because a zinc
deficiency lowers immune response, adrenal hormones, sex
hormones, sexual potency and sperm production. Some vitamins,
however, are only appropriate during illnesses that require specific
types of therapy. For example, multivitamins cannot replace
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therapeutic doses of vitamin A for dermatitis, boils, conjunctivitis,
and laryngopharingitis.
Basic vitamin needs can be met with preventive doses of multivitamin
preparations. Higher doses are appropriate only in conditions of high
altitude like on a plane, high or low temperature, intense ultraviolet
radiation, weight loss, or after taking drugs that have anti-vitamin
effects (antibiotics). For example, a single dose of Neomycin lowers
your body’s ability for vitamin A absorption; tranquilizers suppress
your body’s ability to use vitamin B2; aspirin stops folic acid from
metabolizing to the point that it actually damages the immune
system.
The continuous use of excess vitamins can increase their excretion
during the time they are taken and cause them to breakdown after
they have been taken. However if you have inadequate protein in
your system it is one of the main causes of vitamin deficiencies. When
protein intake is less than 2.0 g/kg of body weight, the recommended
levels of vitamins C, B1, B2, and B6 do not ensure that the body’s needs
will be completely satisfied. Strength and speed-strength (football)
athletes often need more B2, B6, and C; endurance athletes need B1 and
C; women particularly need B6.
When you stop to realize that most athletes’ have unbalanced diets, I
would personally recommend that they begin using preventive levels
of multi-vitamins during periods of active training (such as summer83
fall), which will assist in increasing the levels during the periods of
hardest training.
Most vitamins increase the athletes work capacity only if the athlete
is lacking them in the first place. In the absence of a deficiency,
higher levels do not necessarily offer a boost to their work capacity.
Most of the time it is best to use specific mixes of vitamins instead of
the over-the-counter stuff you can buy. In particular, vitamins A, E, C,
P, and PP in medium doses because they can be used to prevent
increased blood coagulability during periods of intense aerobic or
cardiovascular training.
Taking Nicotinic acid, along with higher levels of vitamins E, C, and P
are necessary during these types of intense endurance training. If you
have gastro-intestinal problems vitamins can be given intravenously
in conjunction with vitamin C for 2-3 weeks. Just so that you know,
vitamins B1 and B2 should be stopped at least seven days before you
go to important competitions in order to keep the athlete from feeling
sluggish, or sleepy.
Can taking mega doses increase an athlete’s ability to perform?
Most vitamins, especially those that assist synthesize coenzymes, do
work to increase work capacity however only if the athlete is lacking
in them in the first place. If no deficiency is present, higher levels of
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vitamins will not boost work capacity. There is an exception to this
rule which is vitamins that participate directly in metabolic reactions,
such as in the case of vitamin B15. B15 should always be used during
high-altitude training.
A three-day course of vitamin B12 can boost your aerobic
performance. However, it should be stopped at least 2-3 days before
any competition in order to avoid muscular tightness. Right now
there is no convincing evidence that single high doses of ascorbic acid
are going to make any changes in your performance. After high doses
of vitamin C, work-capacity can decrease for up to 2-3 weeks.
The fact is that I cannot overlook the fact that the side-effects of
megavitamins. Despite the fact that most people believe that vitamins
are harmless, they do have side-effects to the such as: toxicicity like in
the case of overdoses of the fat soluble vitamins like A, D, K, E;
specific and nonspecific, cases like allergic reactions. Allergic
reactions are most commonly caused by water-soluble vitamins like
B1, B2, PP, B6, B12, C, especially B1, B12 and folic acid.
The combination of B1 and B12 cause’s side-effects more often than
when they are taken separately. Stress, infections, and the use of
antibiotics tend to bring about allergic reactions to vitamin B1.
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High doses of nicotinic add can actually cause rashes, itching, boils,
brownish skin, abdominal pain, diarrhea, nausea, vomiting, and
irritate ulcers and much more. On rare cases we see allergic reactions
to vitamins E and A.
Ascorbic acid also has its own side-effects. The use of high doses of
ascorbic acid usually comes from the fact that metabolically unstable.
However, there is another opinion: which is that vitamin C decreases
capillary permeability, which then stops nourishing your tissues and
organs, changes blood factors with as well, disturbs your heart, and
worsens neuromuscular transmission.
Long-term use of ascorbic acid assists your body’s calcium and
kidney stones and, gastric ulcers, and duodenal ulcers. Finally, by
making a habit of using the extra ascorbic actually heightens your
body’s sensitivity to the slightest deficiency, which will provoke any
symptoms of acute C.
10 Most Effective supplements:
E and C: The Antioxidant Vitamins
Vitamin E is an absolutely vital nutrient in your body, but it probably
can't do half the things you heard it can.
What does vitamin E do? To begin, it is an antioxidant. It tames
dangerous free radicals and helps prevent blood clots and blockages
in coronary arteries. Research points to its ability to reduce the risk of
chronic diseases, such as heart attacks and some cancers.
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There is also promising research that vitamin E might help prevent or
slow the onset of cataracts in the eyes.
Vitamin E has been touted as a cure for just about everything but a
broken heart. I am sure that's coming, though. Here are just a few of
the diseases and conditions vitamin E has been credited with curing
or preventing:
•
Parkinson's disease
•
Infertility in both men and women
•
Alzheimer's disease
•
Hepatitis
•
eye tissue inflammation
•
fibromylagia
•
hair loss
•
PMS (pre-menstrual syndrome)
•
heavy menstruation
•
healing wounds
•
diabetes
•
atherosclerosis
•
menopause
•
osteoarthritis
•
even restless leg syndrome!
It might well prove that vitamin is helpful in some of these and other
conditions, but probably not in many or even most of them. This is
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definitely a vitamin that should be supplemented.
Vitamin C helps form collagen, a glue-like fibrous protein in bone,
cartilage, tendons and other connective tissue. Vitamin C helps give
structure and maintain such body parts as bones, cartilage, muscle,
veins, capillaries and teeth.
But recent studies have also linked "adequate dosages" of vitamin C to
preventing a number of common cancers, of helping boost the
nervous system, of prolonging life, of reducing the risk of heart
disease, of softening the symptoms of respiratory diseases such as
asthma and cystic fibrosis, and of keeping skin and glands healthy.
B-complex: Activity supplements
The B-complex vitamins are actually a group of eight vitamins, which
include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6),
folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin.
These vitamins are essential for:
•
The breakdown of carbohydrates into glucose (this provides
energy for the body)
•
The breakdown of fats and proteins (which aids the normal
functioning of the nervous system)
•
Muscle tone in the stomach and intestinal tract
•
Hair
•
Eyes
•
Mouth
•
Stress,
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•
Liver Problems,
•
Circulation,
•
Fatigue,
•
Loss of Appetite,
•
Skin Problems,
•
Constipation,
•
Menstruation
These vitamins are easily lost in refining and cooking; they can also be
washed from the body by coffee, tea, alcohol and heavy perspiration.
Physically stressful conditions can also deplete the body of B
vitamins. B-vitamins are particularly important for the nervous
system and are also vital for good digestive function and enzyme
reactions that control energy, circulation, hormones and overall
health. Their actions are interdependent; so for greatest efficiency the
complex should be taken together.
Calcium and Magnesium for strong bones and Calm Nerves
Calcium and magnesium balance each other in the body and are two
of the most important minerals that humans need to survive. Calcium
magnesium supplements simply combine calcium and magnesium for
quick and easy intake and absorption by the body.
Both elements share left / right-sided cell receptors and are essential
to human health. Calcium (Ca) and magnesium (Mg) have become
the "Gold Standard" when discussing supplements, mineral ratios,
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paired cell receptors, or many nutrition-related health issues in
general.
Calcium
Calcium is the most abundant mineral in the body. Supplementing
with calcium helps the body in many ways. Calcium builds and
maintains bones and teeth. It regulates the rhythm of the heart, eases
insomnia, helps regulate the passage of nutrients in and out of cellular
membranes, and assists in blood clotting. Calcium is also very
valuable in maintaining proper nerve and muscle function, as well as
normal kidney function. Current scientific research shows that it
reduces the occurrence of colon cancer and reduces blood cholesterol
levels.
Calcium deficiency can result in arm and leg muscle spasms,
softening of bones, leg and back cramps, brittle bones, rickets, poor
growth, osteoporosis, tooth decay, and depression.
The current RDA for calcium intake is 1,000 mg per day. Those who
consume a fair amount of dairy products are usually hitting the mark.
However, if you suffer from kidney stones, are a female athlete, avoid
dairy products, or suffer from mild hypertension, supplementing
your diet with around 500 mg per day of calcium might be in your
best interests.
Calcium is now the most promoted nutrient by proponents of
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conventional, nutritional, and alternative medicine - yet at the same
time, the assumed need is based purely on the speculation that the
body's calcium intake is well below its requirements.
Calcium promotes blood clotting by activating the protein fibrin, and
along with magnesium helps to regulate the heart beat, muscle tone,
muscle contraction and nerve conduction.
Chronic calcium deficiency is associated with some forms of
hypertension, prostate and colorectal cancer, some types of kidney
stones, miscarriage, birth (heart) defects in children when the mother
is deficient in calcium during pregnancy, menstrual and premenstrual problems, various bone, joint and periodontal diseases,
sleep disturbances, mental health / depressive disorders,
cardiovascular and/or hemorrhagic diseases, and others.
Magnesium
Magnesium is a mineral that is potentially involved in over 300
enzymatic reactions in the body. Magnesium plays a crucial role in
regulating the neuromuscular activity of the heart, maintaining
normal heart rhythm, converting blood sugar into energy, and
metabolizing calcium and vitamin C properly. Deficiency of
magnesium can result in calcium depletion, heart spasms,
nervousness, confusion, muscular excitability, and kidney stones
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The RDA for magnesium is 350 mg per day. Most people are
deficient, as the average daily intake in humans is between 143 and
266 mg per day.
Magnesium is involved in the synthesis of protein, and it is an
important co-factor in more than 300 enzymatic reactions in the
human body, many of which contribute to the production of energy,
and with cardiovascular functions. While calcium affects muscle
contractions, magnesium balances that effect and relaxes muscles.
Most of magnesium is inside the cell, and while iron is the central
atom in hemoglobin, magnesium is the central core of the chlorophyll
molecule in plant tissue.
Depression can be related to high and low levels of calcium and/or
magnesium also, with low levels being oftentimes associated with
anxieties as well.
Calcium and magnesium are extremely important minerals that are
often out of balance in persons with thyroid disease. Imbalances of
these minerals can result in very rapid heart rate, low heart rate, and
irregular heart rate. Thyroid function itself is most likely controlled by
the ratio of these minerals.
Grape and Green Tea extract as special antioxidant
Grape seed may be useful in relieving a number of conditions
including vision difficulty, chronic venous insufficiency,
lymphedema, varicose veins, cancer, premenstrual syndrome, dental
cavities, and variety of circulatory disorders.
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Grape seed has been used in connection with chronic venous
insufficiency (caused by damaged valves in the veins carrying blood
to the heart), varicose veins, spider veins, and severe blood clotting
and may also help keep veins and other blood vessels from leaking.
This blood vessel strengthening effect of grape seed extract may help
to prevent and relieve hemorrhoids as well. Since it strengthens the
walls of all blood vessels, grape seed extract may also be effective for
slowing retinopathy, the gradual break down of the retinas in the
eyes. Individuals with arteriosclerosis (a build up of fat deposits in
the arteries), diabetes, or other conditions that increase the likelihood
for damage to the small blood vessels in the eyes are more likely to
have serious vision problems as a result of that damage. Grape seed
extract may reduce eye stress caused by bright lights. In studies of
laboratory animals, it has shown some possible effectiveness in
preventing cataract formation, but further research is required to
determine whether this effect may pertain to humans.
Especially noteworthy are the results of one study where a number of
women with chronic venous insufficiency experienced reduced
symptoms after supplementing with 150 mg of grape seed extract per
day.
Green tea extract is a bioflavonoid rich, potent extract used primarily
for fighting free radicals. It contains a high content of polyphenols,
which are a class of bioflavonoids. Green tea extract contains a potent
antioxidant, EGCG, which is over 200 times more powerful than
vitamin E in neutralizing the pro-oxidants and free radicals that
attack lipids in the brain. This important ingredient, Epigallocatechin
Gallate (EGCG), protects against digestive and respiratory infections,
helps to block the cancer promoting actions of carcinogens, protects
against high total and LDL cholesterol levels, and blocks the
attachment of the bacteria associated with dental cavities to the teeth.
Green tea extract helps with thermogenesis and aids in the
metabolism of fat. Known for years as a powerful antioxidant, it may
also be helpful in shedding fat. The most obvious benefit to dieters is
that it works without increasing the heart rate most often found in
diet aids. The increased heart rate leaves dieters jittery and
eventually, most dieters stop using the supplement and gain weight
back. Now through using green tea extract, dieters get the weight loss
benefits without any of the jittery effects, especially in obese
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individuals with hypertension and other cardiovascular
complications.
Green Tea Extract contains catechins, powerful antioxidants that are
200 times stronger than vitamin E at neutralizing free radicalsmolecules that attack lipids in the brain and other tissues. Green tea
also possesses antimicrobial properties (immune system support),
helps normalize vascular blood clotting and total cholesterol, and
supports healthy kidney function.
Green tea is an amazingly powerful antioxidant, which makes it a
benefit to both immune and circulatory health.
Flaxseed Oil and Flaxseed Meal
Flaxseed Oil and Flaxseed meal are rich sources of Omega 3 fatty
acids. Flax seed contains lignans and other phytochemicals and is
increasingly being used in some food products because of its high
content of alpha-linolenic acid and dietary fiber.
The warm, earthy and subtly nutty flavor of flax seeds combined with
an abundance of omega 3 fatty acids makes them an increasingly
popular addition to the diets of many a health conscious consumer.
Whole and ground seeds and oil are available throughout the year; it
is recommended to purchase refrigerated packages of ground
flaxseeds and oil because they can spoil easily.
Flax seeds are slightly larger than sesame seeds and have a hard shell
that is smooth and shiny. Their color ranges from deep amber to
reddish brown depending upon whether the flax is of the golden or
brown variety. While whole flaxseeds feature a soft crunch, the
nutrients in ground seeds are more easily absorbed.
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Health Benefits of Flaxseed Oil and Flaxseed Meal
Flaxseed oil is rich in alpha linolenic acid, an omega-3 fat that is a
precursor to the form of omega-3 found in fish oils called
eicosapentaenoic acid or EPA. Alpha linolenic acid or ALA, in
addition to providing several beneficial effects of its own, can be
converted in the body to EPA, thus providing EPA's beneficial
effects. For this conversion to readily take place, however, depends
on the presence and activity of an enzyme called delta-6-destaurase,
which, in some individuals, is less available or less active than in
others. In addition, delta-6-desaturase function is inhibited in
diabetes and by the consumption of saturated fat and alcohol. For
these reasons, higher amounts of ALA-rich flaxseed oil must be
consumed to provide the same benefits as the omega-3 fats found in
the oil of cold-water fish.
Anti-Inflammatory Benefits
Omega-3 fats are used by the body to produce Series 1 and 3
prostaglandins, which are anti-inflammatory hormone-like molecules,
in contrast to the Series 2 prostaglandins, which are pro-inflammatory
molecules produced from other fats, notably the omega-6 fats, which
are found in high amounts in animal fats, margarine, and many
vegetable oils including corn, safflower, sunflower, palm, and peanut
oils. Omega-3 fats can help reduce the inflammation that is a
significant factor in conditions such as asthma, osteoarthritis,
rheumatoid arthritis, and migraine headaches.
Protection Against Heart Disease, Cancer and Diabetes
Omega-3 fats are used to produce substances that reduce the
formation of blood clots, which can reduce the risk of heart attack and
stroke in patients with atherosclerosis or diabetic heart disease.
Omega-3 fats are also needed to produce flexible cell membranes. Cell
membranes are the cell's gatekeepers, allowing in needed nutrients
while promoting the elimination of wastes. While important for
everyone, flexible cell membranes are critical for persons with
diabetes since flexible cell membranes are much better able to respond
to insulin and to absorb glucose than the stiff membranes that result
when the diet is high in saturated and/or hydrogenated (trans-) fats.
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In the colon, omega-3 fats help protect colon cells from cancer-causing
toxins and free radicals, leading to a reduced risk for colon cancer.
Rich in Beneficial Fiber
Flaxseeds' omega-3 fats are far from all this exceptional food has to
offer. Flaxseed meal and flour provides a very good source of fiber
that can lower cholesterol levels in people with atherosclerosis and
diabetic heart disease, reduce the exposure of colon cells to cancercausing chemicals, relieve the constipation or diarrhea of irritable
bowel syndrome sufferers, and help stabilize blood sugar levels in
diabetic patients. Flaxseeds are also a good source of magnesium,
which helps to reduce the severity of asthma by keeping airways
relaxed and open, lowers high blood pressure and reduces the risk of
heart attack and stroke in people with atherosclerosis and diabetic
heart disease, prevents the blood vessel spasm that leads to migraine
attacks, and generally promotes relaxation and restores normal sleep
patterns.
A study published in the September 8, 2003 edition of the Archives of
Internal Medicine confirms that eating high fiber foods, such as
flaxseed, helps prevent heart disease. Almost 10,000 American adults
participated in this study and were followed for 19 years, during
which time 1,843 cases of coronary heart disease (CHD) and 3,762
cases of cardiovascular disease (CVD) were diagnosed. People eating
the most fiber, 21 grams per day, had 12% less CHD and 11% less
CVD compared to those eating the least, 5 grams daily. Those eating
the most water-soluble dietary fiber fared even better with a 15%
reduction in risk of CHD and a 10% risk reduction in CVD.
Special Protection for Women's Health
Flaxseed meal and flour have been studied quite a bit lately for their
beneficial protective effects on women’s health. Flaxseed is
particularly rich in lignans, special compounds also found in other
seeds, grains, and legumes that are converted by beneficial gut flora
into two hormone-like substances called enterolactone and enterodiol.
These hormone-like agents demonstrate a number of protective
effects against breast cancer and are believed to be one reason a
vegetarian diet is associated with a lower risk for breast cancer.
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Studies show that women with breast cancer and women who are
omnivores typically excrete much lower levels of lignans in their
urine than vegetarian women without breast cancer. In animal studies
conducted to evaluate lignans' beneficial effect, supplementing a
high-fat diet with flaxseed flour reduced early markers for mammary
cancer in rats by more than 55%.
In a study published in the February 2004 issue of the American
Journal of Clinical Nutrition, when postmenopausal women ate a daily
muffin containing either 25 grams (a little less than 1 ounce) of soy
protein, 25 grams of ground flaxseed, or a placebo muffin containing
neither for 16 weeks, the estrogen metabolism of those eating
flaxseed, but not soy or placebo, was altered in several important
protective ways:
•
Levels of 2-hydroxyestrone, a less biologically active estrogen
metabolite thought to be protective against breast cancer,
increased significantly.
•
The ratio of 2 hydroxyestrone (the protective estrogen
metabolite) to 16alpha-hydroxyestrone (an estrogen metabolite
thought to promote cancer) increased.
•
Blood levels of the estrogen fractions (estradiol, estrone, and
estrone sulfate) did not change significantly—which is
important since estradiol is involved in maintaining bone
mass.
So what does this mean in plain English? Eating about an ounce of
ground flaxseed each day will affect the way estrogen is handled in
postmenopausal women in such a way that offers protection against
breast cancer but will not interfere with estrogen’s role in normal
bone maintenance.
In addition to lessening a woman's risk of developing cancer, the
lignans abundant in flaxseed can promote normal ovulation and
extend the second, progesterone-dominant half of the cycle. The
benefits of these effects are manifold. For women trying to become
pregnant, consistent ovulation significantly improves their chances of
conception. For women between the ages of 35 and 55 who are
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experiencing peri-menopausal symptoms such as irregular menstrual
cycles, breast cysts, headaches, sleep difficulties, fluid retention,
anxiety, irritability, mood swings, weight gain, lowered sex drive,
brain fog, fibroid tumors, and heavy bleeding, a probable cause of all
these problems is estrogen dominance. Typically, during the 10 years
preceding the cessation of periods at midlife, estrogen levels fluctuate
while progesterone levels steadily decline. Flaxseed, by promoting
normal ovulation and lengthening the second half of the menstrual
cycle, in which progesterone is the dominant hormone, helps restore
hormonal balance.
Preliminary research also suggests that flaxseeds may serve a role in
protecting post-menopausal woman from cardiovascular disease. In a
recent double-blind randomized study, flaxseeds reduced total
cholesterol levels in the blood of postmenopausal women who were
not on hormone replacement therapy by an average of 6%. Lastly,
lignan-rich fiber has also been shown to decrease insulin resistance,
which, in turn, reduces bio-available estrogen, which also lessens
breast cancer risk. And, as insulin resistance is an early warning sign
for type 2 diabetes, flaxseed may also provide protection against this
disease.
Tips for Preparing Flaxseeds:
Grind flaxseeds in a coffee or seed grinder in order to enhance their
digestibility and therefore their nutritional value. If adding ground
flaxseeds to a cooked cereal or grain dish, do so at the end of cooking
since the soluble fiber in the flax seeds can thicken liquids if left too
long.
A Few Quick Serving Ideas:
Sprinkle ground flaxseeds onto your hot or cold cereal.
Add flaxseeds to your homemade muffin, cookie or bread recipe.
To pump up the nutritional volume of your breakfast shake, add
ground flax seeds.
To give cooked vegetables a nuttier flavor, sprinkle some ground
flaxseeds on top of them.
Add a tablespoon of flaxseed oil to smoothies.
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Safety
Flaxseeds are not a commonly allergenic food and are not known to
contain measurable amounts of goitrogens, oxalates, or purines.
Geinstein and Daidzein: The Phytoestrogebs
Soybean isoflavones are being recognized as having potential roles in
the prevention and treatment of chronic diseases, most notably cancer
and heart disease. A deficiency of sex hormones also affects brain
function.
CAUTIONS
Persons with estrogen dependent cancers should consult a healthcare
professional before beginning a soy regimen.
Spirulina and Nutritional Yeast: The Superfoods
While most blue-green algae cell walls are difficult to digest, spirulina
is easily digestible, as its cell walls are made of complex proteins and
sugars. Spirulina is rich in protein (62%--contains 22 amino acids),
chlorophyll, carotenoids, B complex, calcium, magnesium, potassium,
selenium, manganese, iron (60% more absorbable than commercial
tablets), zinc and contains 25-30% GLA (gamma-linolenic acid; a type
of essential fatty acid-evening primrose oil contains only 10-15%
GLA.) In a controlled study, spirulina significantly reduced LDL
cholesterol in patients. Studies show that spirulina may boost the
immune system. The rich source of essential fatty acids suggests that
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it may benefit those with dry skin conditions such as eczema and
psoriasis. Spirulina stimulates the growth of healthy intestinal flora,
including lactobacilli and bifidobacteria. The spirulina used in
Evergreen Superfood Complex is organic and gathered from wellmaintained areas and tested regularly for both nutrients and
unhealthy bacteria (not necessarily a common practice, unfortunately,
for the blue-green algae movement.)
Milk Thistle: The Liver Protector
Milk thistle helps relieve the symptoms of hepatitis, cirrhosis, and
inflammatory liver conditions. It is one of the most effective herbs
known for relieving liver disorders.
Milk thistle extract has been shown to protect the liver from the
potentially damaging effect of drugs used to treat schizophrenia and
other forms of psychosis.
Milk thistle has also been reported to have some estrogen-like effects
that may stimulate the flow of breast milk in women who are breastfeeding infants. It may also be used to start late menstrual periods.
Milk thistle's estrogen-like effect may also have some usefulness for
men with prostate cancer.
Many herbalists and medical practitioners believe that milk thistle can
help protect the liver from damage caused by alcohol, chemicals,
drugs, diseases, and toxic plants. Milk thistle contains a chemical
substance, silymarin, which is purported to protect liver cells in the
following ways:
1. Silymarin has antioxidant properties. Antioxidants are
thought to protect body cells from damage caused by a
chemical process called oxidation.
2. Silymarin has anti-inflammatory effects, which keeps liver
cells from swelling in response to injury.
3. Silymarin seems to encourage liver cell growth. By changing
the outside layer of liver cells, it prevents certain toxins from
getting into liver cells.
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Ginsengs: Energy Booster and Stress Relievers
Ginseng can be taken by sprinkling a pinch in your tea or soups,
capsules, pills or extracts. Some have been known to chew on the
dried roots. I find making soup stocks and extracts the most beneficial
for myself.
Ginseng has the following properties, functions and indications:
-- It generates fluids and stops sweating from deficiency; it treats
spontaneous sweats, night sweats and fluid loss symptoms such as
thirst and dry mouth.
-- It calms the spirit; so it treats symptoms of the blood being too weak
to nourish the Heart and keep the mind and spirit calm, such as
agitation, insomnia, palpitations, poor memory and excess dreams.
-- It strengthens the intellect; it treats symptoms of poor
concentration, unclear/foggy mental function.
The older the Ginseng root, the better, more potent it is considered to
be. Roots that are five to seven years old or older are considered to be
of very good quality and medicinal effect. Wild Ginseng was
generally felt to be good if it was at least 10 years old. The most
precious ones were over 100 years old.
Ginseng's traditional and best-known use as a male aphrodisiac has
been confirmed by research. In addition, ginseng can be used to treat
male infertility. An Italian study of sixty men found that ginseng use
increased testosterone levels. Tests have shown that ginseng slows the
heart rate and reduces the heart's demand for oxygen. Athletes who
use ginseng find increased levels of endurance. On the basis of tests
101
done on 1,500 Russian athletes, it was reported that ginseng helps to
increase stamina, endurance and concentration, and improves the
reflexes. Ginseng has been used by Oriental soldiers to increase
resistance to combat fatigue and shock.
How to use Ginseng
If you buy whole ginseng roots you can do two things. .
1). make a tea by boiling the root in four cups of water for about 30
minutes, or
2). Chew on a small piece.
If you're going to chew ginseng you'll have to cut the root into smaller
pieces first. When you buy ginseng roots they are very hard and
tough. To soften it, steam it for two to three minutes until it softens.
Then take a heavy knife and cut it into 1/4" or 1/3" pieces. Let the
root dry out again. When you want to use the ginseng, pop a piece in
your mouth. Initially it is too hard to chew but after a while it will mix
with your saliva and soften. Eventually it will dissolve in your mouth.
Try using red Chinese or Korean ginseng.
Garlic: Mighty Savior
For many decades, people have been using garlic and garlic based
supplements to prevent a myriad of health conditions including
atherosclerosis, high blood pressure, flu, colds, coughs, bronchitis,
gastrointestinal problems, and menstrual pain. Studies have shown that
garlic can kill many types of bacteria, some viruses, a number of fungal
infections, and in some cases even intestinal parasites. Additionally, garlic is
also considered an effective antioxidant that can boost the body's immune
system and may even help prevent certain cancers such as colon cancer.
However, garlic is best known for its favorable effects on cardiovascular
102
health. Garlic is believed to be effective in preventing and treating high
cholesterol and triglyceride levels, atherosclerosis, and respiratory infections.
One study reported that Garlic was able to reduced arterial plaque formation
by nearly 20% in some participlants, the benefits being most notable in
women.
The primary active ingredient in garlic is alliin. Alliin is an odorless
chemical that is similar in chemical structure to the sulfur-containing amino
acid, cysteine. When garlic bulbs are crushed, alliin is converted into another
compound called allicin which in turn produces other compounds: ajoene,
allyl sulfides, and vinyldithiins. Allicin and its deratives are what give garlic
its characteristic odor and many of its medicinal effects.
More Information about herbal teas and remedies can be obtained from
www.healingwithvitamins.com
The Benefits of Anti Aging Supplements
While there is a myriad of theories on aging, there are two basic
theories that are commonly accepted by many medical professionals:
Oxidation Reactions and Sub-optimal Hormone Levels.
The Oxidation Reaction Theory of Aging
An oxidation reaction occurs when life essential oxygen combusts and
produces by-products referred to as oxygen free radicals. When an
oxidation reaction occurs in metals such as iron, "rusting" occurs.
When this process occurs in people, it is called aging.
Free radicals are incomplete molecules that have lost an electron.
When an oxygen molecule loses an electron, it is called singlet oxygen
because only one of its electrons is remaining. Oxygen in this state is
highly unstable. To restore balance, the free radical either tries to steal
an electron away from, or donate its remaining electron to a nearby
molecule. In doing so, the radical creates "molecular mayhem" that
damages, disrupts, and destroys nearby cells. If DNA is involved, the
problem intensifies and cell mutations may occur (a theory for the
common cause of cancer). Over time, free radical damage builds in
the body, thus causing aging.
Free radicals are not only produced from within our bodies, but are
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also ingested through smoking, eating certain foods, air and water
pollution, x-rays, sun exposure and a variety of other poisons we are
exposed to on a regular basis.
E.R. Stadtman, a NIH researcher on aging, explains: "Aging is a
disease. The human life span simply reflects the level of free radical
oxidative damage that accumulates in cells. When enough damage
accumulates, cells can't survive properly anymore and they just give
up."
The Sub-Optimal Hormone Level Theory of Aging
The other generally accepted theory for aging is that it is caused by
sub-optimal hormone levels. As we grow older, some hormones begin
a steep decline that strongly parallels the beginning of many visible
aging signs and symptoms. These hormones include human growth
hormone, melatonin, DHEA, androstenedione (made famous by Mark
McQwire), testosterone, estrogen, and progesterone.
Conversely, insulin levels tend to rise, causing adult-onset diabetes in
many aging people. A significant rise in cortisol, the stress hormone,
is also common.
Thyroid hormone doesn't generally decline with age. However, many
anti-aging doctors insist that slow thyroid function is common and
can hasten aging and heart disease.
Human growth hormone, commonly called HGH, is responsible for
stimulating the growth of our tissues. Growth in our internal organs,
skin, muscles, nerves, and bones is stimulated by levels of HGH. As
levels of HGH slow down as we get older, we also slow down.
Melatonin is used by the body for sleep. Some studies indicate that it
may also help prevent certain types of cancer. One possible reason
why people over the age of 60 sometimes find it hard fall asleep is
because their melatonin levels are declining.
DHEA is the building block from which estrogen and testosterone are
made, after being first converted to androstenedione. DHEA also
boosts our immune system and brain.
104
Testosterone, estrogen, and progesterone serve many important
purposes. They provide sex drive; help build muscle, skin, and bone;
keep our minds sober and sharp; provide protection for our hearts;
and help us feel and be physically attractive.
Similar to the hormones previously mentioned, thyroid hormone
helps to keep our bodies energetic and trim. This specific hormone
also helps us burn fat. The "spare tire" that forms around our bellies at
middle age is linked to declining hormone levels. This is often one of
the main reasons why many diets do not work.
As mentioned earlier, higher than normal insulin levels associated
with aging may cause diabetes, pre-diabetes, and what many people
refer to as "Syndrome X." When insulin no longer moves sugars
properly, referred to as insulin resistance, both insulin and blood
sugar eventually rise. Consequently, the excess blood sugar is forced
into the body's tissues, damaging them with "advanced glycation endproducts" known as "AGE." Unlike many other hormones, cortisol
levels don't decline with age. Excess levels of this stress hormone are
catabolic and literally eat you up inside.
An Effective Anti-Aging Program
Now that you have a basic understanding of some of the major factors
that cause aging, let us provide you with an overview of a rational
anti-aging program.
1.
Regardless of age, fill your body with an abundance of
antioxidants, while doing your best to avoid oxidant poisons. This
is done through establishing a good, healthy diet and
supplementation when needed.
2.
Prevent sugar imbalances, Syndrome X, diabetes and the
accumulation of advanced glycation end products by maintaining
a good diet, complemented by regular exercise.
3.
Minimize stress and maximize your ability to handle stress by
balanced healthy life-styles and by supplementing with vitamins
and herbs designed as stress handlers and relievers.
105
4.
Finally, restore your hormonal levels, specifically HGH, closer
to levels you had when you were younger by exercising, getting
enough sleep, eating plenty of protein and via supplementation.
Today, many people can afford to do this safely. Ronald Klatz,
M.D. and president of the Academy of Anti-Aging Medicine
explains, "Replacing the hormones which decline with age, such
as estrogen, testosterone, DHEA, melatonin, and now HGH, is as
important as replacing normal levels of insulin to a diabetic."
Benefits of Natural Antioxidant Supplements and Vitamins
The human body derives its energy from the utilization of nutrients
and oxygen as fuel. It also utilizes oxygen to help the immune system
destroy foreign substances and combat disease. The byproducts of
this and other metabolic processes can lead to the development of
molecular agents that react with body tissues in a process called
oxidation. While this process is a natural consequence of the energy
generation system, its byproducts called "free radicals" can damage
healthy cells. Antioxidants work in several ways: First, they may
reduce the energy of the free radical. Second, they may stop the free
radical from forming in the first place. And finally antioxidants
interrupt the oxidizing chain reaction to minimize the damage caused
by free radicals.
Many members of the medical and scientific communities believe that
free radicals are major factors leading to more than sixty different
health problems including aging, cancer, and atherosclerosis.
Reducing exposure to free radicals and increasing intake of
antioxidant nutrients has the potential to reduce the risk of health
conditions caused by free radicals.
Our bodies produce several antioxidant enzymes, including
superoxide dismutase (SOD), glutathione peroxidase, and catalase,
that destroy many types of harmful free radicals. Supplements of
these enzymes are available for oral administration. However,
106
supplementing with the building blocks the body uses to make SOD,
catalase, and glutathione peroxidase may prove to be more effective.
These building block nutrients include the minerals manganese, zinc,
and copper for SOD, and selenium for glutathione peroxidase.
In addition to enzymes, many vitamins and minerals such as vitamin
C, vitamin E, beta-carotene, lutein, lycopene, vitamin B2, coenzyme
Q10, and cysteine (an amino acid) act as natural antioxidants. Herbs,
such as milk thistle, aloe vera, cascara sagrada, bilberry, turmeric
(curcumin), grape seed or pine bark extracts, and ginkgo can also
provide powerful antioxidant protection for the body and help inhibit
many of the health problems associated with free radicals.
Consuming a wide variety of antioxidant enzymes, vitamins,
minerals, and herbs is recommended as the best way to provide the
body with the most complete protection against free radical damage.
Natural Sources of Antioxidants
Natural antioxidants are most abundant in fruits and vegetables, as
well as in other foods including grains, nuts, and some red meats,
poultry and fish. The list below describes food sources of common
antioxidants.
Beta-carotene can be found in many foods that are orange in
color, including carrots, sweet potatoes, cantaloupe, apricots,
squash, pumpkin, and mangos. Some green leafy vegetables
are also rich in beta-carotene. Some of these include collard
greens, spinach, and kale .
Lycopene is a potent antioxidant most commonly found in
tomatoes, watermelon, papaya, guava, apricots, pink
grapefruit, blood oranges, and other foods. It is estimated that
nearly 85 percent of American dietary intake of lycopene
comes from tomatoes and tomato based products.
Lutein, well known for its association with healthy eyes, is
found in green, leafy vegetables such as spinach, collard
greens, and kale.
107
Selenium is a mineral, not technically an antioxidant in its own
right. However, it is an important component of most
antioxidant enzymes. Plant foods like rice and wheat are the
the most common dietary sources of selenium in most
countries. The concentration of selenium in soil, which varies
by region, determines the amount of selenium in the foods
grown in that soil. Consequently, animals that eat grains or
plants grown in selenium-rich soil have higher levels of
selenium in their bodies. In the United States, breads and meat
are typical sources of dietary selenium. Brazil nuts also
contain large quantities of selenium.
Vitamin A is found in three main forms: retinol (Vitamin A1),
3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol
(Vitamin A3). Foods will a lot of vitamin A include liver,
carrots, sweet potatoes, egg yolks, milk and mozzarella cheese.
Vitamin C is a well known antioxidant that can be found in
high concentrations in many fruits and vegetables. It can also
be found in cereals, beef, poultry and fish products.
Vitamin E, also known as alpha-tocopherol, is found in many
oils including wheat germ, corn, safflower and soybean oils,
and is also found in mangos, nuts (almonds), broccoli and
other foods.
If you're diet doesn't include a large amount of the food sources above
we strongly suggest supplementing with antioxidant vitamins or
taking complete antioxidant complex.
Formulas and Programs for your Vital Health
1. Superfood Formula: VITAMIN and MINERAL Food Concentrate:
This perfectly balanced blend of SUPERFOODS is specifically
formulated to supply you with Natural Food Source Vitamins,
Minerals, Amino Acids and Essential Trace Nutrients.
This zero fat formula will give you quick energy and not slow you
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down and it tastes great. It should be the foundation of any health
program because it contains nutrients that build your body and your
health.
Spirulina Blue Green Algae
Spirulina is the most concentrated, nutritious food on this planet. It is
the highest natural source of complete protein (75%). We use the only
organically grown spirulina in the world, from Hawaii. The high
amount of sunshine there makes this spirulina higher in Beta
Carotene than any other. It is also a rich source of B-vitamins,
especially B-12. Grown using water pumped from 2000 feet deep in
the ocean, this spirulina is also one of the richest sources of minerals.
One of the oldest types of algae, it has a soft cell wall for easy
digestion and assimilation.
Chlorella
Chlorella is second only to Spirulina in nutritional content. Another of
the algaes, it is an excellent source of nutrition and complements
Spirulina well. The cell wall had been cracked to make the nutrients
more available and increase digestibility.
Alfalfa, Barley and Wheat Grasses
These are the Vitamin/Mineral herbs. They are mildly cleansing and
the greatest sources of nutrition of any grasses. Grain grasses are
more potent than the grains themselves, offering us a rich array of
vitamins, minerals and chlorophyll.
Purple Dulse Seaweed
Seaweeds are the riches source of assimilable minerals on the planet.
They contain all the minerals and trace minerals that are found in the
oceans and the earth's crust. We chose Purple Scandinavian Dulse
because it has the highest mineral concentration and also tastes bland.
Many seaweeds taste fishy and are offensive to vegetarians.
Beet Root and Spinach Leaf
Beets and Spinach are some of the richest, most assimilable sources of
organic iron. Beets, being a root vegetable and growing underground,
change inorganic raw elements into plant minerals, that are usable by
us. Spinach is a rich source of calcium, iron and vitamin K. Both of
these plants are famous for their blood building ability.
109
Rose Hips, Orange and Lemon Peels
Revered as the best sources of vitamin C, these fruits are also a
balanced C-complex source. They contain bioflavinoids, rutin,
vespertine, calcium and all the trace elements that are known to be
necessary to assimilate vitamin C. The citrus peels are also one of the
highest sources of pectin which has been proven to remove heavy
metals (mercury, lead, etc.) from the body, even remove radioactive
contamination like strontium 90.
NON-Active Saccharomyces cerevisiae Nutritional Yeast
This yeast is grown on beets and pure molasses. It is the second
highest source of complete protein in nature (50%), and the richest
source of B Vitamins. It is also a rich source of iron and many other
minerals. The yeast we chose is heated high enough to absolutely
destroy any yeast activity, but not high enough to lessen the B
Vitamin content. It is totally NON active and safe for patients with
candida albicans or on yeast free diets.
Two level Tablespoons of Superfood, added to your favorite juice or blender
drink, gives you 2 to 5 times the vitamins you need for the entire day. What's
even better is that you can assimilate these foods so easily, the nutrients are
in your bloodstream going to work within 15 minutes.
2. Intestinal Detoxification Program
Digestive system and colon health have reached an all time low in the United
States. Diseases of the digestive tract are on the rise.
2 Week Herbal Bowel Cleansing Program
Intestinal Corrective Formula #1
Ingredients:
Curacao and Cape Aloe leaf, Senna leaves and pods , Cascara Sagrada
aged bark, Barberry rootbark, Ginger rhizome, Garlic bulb and
African Bird Pepper .
Therapeutic Action:
This stimulating tonic is both cleansing, healing and strengthening to
the entire gastro-intestinal system. It stimulates your peristaltic action
(the muscular movement of the colon) and over time, strengthens the
muscles of the large intestine, halts putrefaction, and disinfects,
110
soothes and heals the mucous membrane lining of your entire
digestive tract. This herbal tonic also improves digestion, relieves gas
and cramps, increases the flow of bile which in turn cleans the gall
bladder, bile ducts and liver, destroys Candida albicans overgrowth
and promotes a health intestinal flora, destroys and expels intestinal
parasites, increases intestinal circulation and is anti-bacterial, antiviral and anti-fungal.
Contra-indications:
Do not use during pregnancy without the guidance of a health care
professional. This formula should not be used by people with colon
inflammation such as colitis. They should begin with Formula #2.
2 Week Herbal Bowel Cleansing Program
Intestinal Corrective Formula #2
Ingredients:
Organic Flax seed, Apple Fruit Pectin, Pharmaceutical Grade
Bentonite Clay, Psyllium seed and husk, Wildcrafted Slippery Elm
inner bark, Organic Marshmallow root, Organic Fennel seed and
Activated Willow charcoal.
Therapeutic Action:
This cleansing and soothing formula is to be used periodically in
conjunction with Intestinal Corrective Formula #1. This formula is a
strong purifier and intestinal vacuum. It will draw old fecal matter off
the walls of your colon and out of any bowel pockets. It will also
draw out poisons, toxins, heavy metals such as mercury and lead, and
even remove radioactive material such as strontium 90. This formula
will also remove over 3000 known drug residues. Its natural
mucilaginous properties will soften old hardened fecal matter for easy
removal. It is an excellent remedy for any inflammation in the
stomach and intestines.
3. Echinacea Plus Tonic Formula
Ingredients:
Fresh Echinacea augustifolia root Juice, Echinacea augustifolia root,
Echinacea purpurea seed, Siberian Ginseng root, Pau d'Arco inner
bark and Fresh Garlic bulb juice.
111
Therapeutic Action:
Echinacea is one of the strongest immune stimulators and enhancers
known. It increases the amount of T-cells and Macrophages in your
bloodstream and can double and triple them in just a few days. It also
increases the amount of Interferon, Interleukin, Immunoglobulin and
other important natural immune chemicals present in your blood. The
benefit of immune stimulation is a shorter duration of existing colds
and flu and/or prevention of future infections. Echinacea also
initiates and speeds up recovery from chronic and long term illnesses,
diseases and degeneration. Siberia Ginseng helps increase strength,
power and energy. Pau d'Arco inner bark is an overall immune tonic
while Garlic is the best, most effective broad spectrum antibiotic,
antiviral and antifungal herb known.
Summary
People who are led to try herbal remedies for all sorts of reasons.
Some do it because they hear from others that it has worked for them.
Some do it because they feel it's natural and believe it's likely to have
fewer side effects, and some do it because they prefer its holistic
approach.
People also like the idea of having more control over their own
treatment. Other people turn to herbal remedies because conventional
medicine has let them down, or because they want to relieve the side
effects caused by the prescription medication they need to take.
Whatever the reasons for choosing herbal remedies is, one thing is
clear….people are doing it every day.
The popularity of herbal medicines and vitamin therapy is clear now
112
that herbs are much more broadly available over the counter. It is also
increasing because of the number of qualified practitioners who are
recommending it and those choosing plant medicines, in their many
forms.
Herbal medicines can be used to treat health problems that are shortlived or chronic, as part of a holistic approach to health. It's important
to recognize, first of all, that herbs don't have a singularly specific and
limited purpose, in the way that conventional medicines do.
Each person should have their individual needs identified, so that
herbs prescribed can address these individual needs. For example, not
only are there different types of depression, but they can also vary in
intensity. A person may go through a depression that is altogether
different from their experience of depression on a previous occasion.
It may also involve a whole range of physical symptoms that are
individual to that person and therefore would require different herbs.
Natural remedies can now be purchased in health food shops,
chemists and supermarkets, and directly from herbalists. You can also
buy vitamin supplements can but it’s always better to get an
individual prescription rather than just guessing which herbs to use.
Here are some tips that you should use when you are buying the
herbs for your natural remedies.
113
•
Choose your remedies carefully and be sure to do a bit of
research before you buy anything, and compare
manufacturers as well as different forms of the herb. Don't
choose your herbs on the basis of price alone.
•
Buy your herbs from a reputable supplier to ensure high
quality.
•
Check the expiry date of your herbs before buying.
•
Choose single herbs, not combinations.
•
Avoid buying or using mega doses unless instructed by a
physician or qualified doctor
•
Check the recommended dosage and follow it because
different manufacturers have different recommendations.
•
Always read and follow the instructions on the label very
carefully.
•
Don’t overuse any of the products that you buy. With all
herbs, if you are self-prescribing them, you must follow the
instructions on the product, or the recommendations of a
114
qualified herbalist. Start with the minimum dosage
recommended and gradually move up.
•
Be aware of any side effects you could experience from the
herb or vitamin as it pertains to deficiency etc. If you feel any
particular herb does not suit you, stop taking it and seek
advice from a qualified herbalist before choosing another one
in its place.
Other than this, you have learned quite a bit about choosing the right
herbs and vitamin supplements, what they do and how to make
certain natural choices. Vitamins and minerals can be dangerous so
you should see a doctor before choosing any supplements to make
sure that you are not overdosing on any of them.
We have learned that Vitamins are organic compounds that our
bodies use, in extremely limited amounts, for a variety of different
bodily processes. Taking vitamins 'just in case' is not really a good
idea and it is also not accepted by health experts in any way. It is best
for you to get your vitamins from eating a varied and balanced diet.
Taking vitamin and mineral supplements instead of eating a
nutritious diet is not recommended in any case.
We learned that there are quite a few people who may need vitamin
supplements included in their diets as well. These people include
pregnant and lactating women, some vegetarians, people who drink a
115
lot of alcohol, drug users and the elderly.
Vitamin deficiencies
Your body only needs a small amount of vitamins every day not the
zillions that most of us believe we need. A varied diet will most of the
time provide us with enough of each vitamin and mineral to not have
to worry about it much. However, there are some people that may
need supplements to correct deficiencies of particular vitamins or
minerals. People who may benefit from vitamin supplements could
include but area not limited to:
•
People who drink alcohol above the recommended safe
amount
•
Cigarette smokers.
•
Crash dieters or people on chronic low-calorie diets.
•
People who live shut in lifestyles.
•
Women with massive bleeding during menstruation.
•
People with allergies to certain types of foods.
116
•
People with malabsorption problems such as diarrhea, celiac
disease or pancreatitis.
We have learned everything that you could possibly want to know
about vitamins and supplements. With this guide on hand, you will
better be able to recognize any vitamin deficiencies, know which
herbs will assist and which will hurt, and much more. This guide will
certainly be handy to have around. Be sure to check back with guide
as often as you need to so that you make sure that you have the
healthiest body possible for you and your family.
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Vital Health Guide to Vitamins, Minerals, Supplements and

Transcription

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