Health, Nutrition & Lifestyle

A Mediterranean Diet Kills Cancer Cells And Keeps Your Brain Young.

Two recent scientific studies, independent of one another have discovered that the Mediterranean diet has some major health benefits.

In addition, the Mediterranean diet has being found to be a heart-healthy eating plan, credited with lowering cholesterol in men, even among those who didn’t lose weight.  Researchers have shown again that the Mediterranean diet with added extra virgin olive oil or mixed nuts could improve brain power of older people. Researchers at the University of Navarra in Spain reported that the Mediterranean diet could provide even more mental health benefits than a low-fat diet. The study found that those on either of the Mediterranean diets scored higher than those on the low fat diet.

By comparison to the low-fat diet, the Mediterranean diet is characterized by its use of virgin olive oil as the main culinary fat. It also includes a high consumption of fruits, nuts, vegetables and legumes, as well as moderate to high consumption of fish and seafood. This diet typically consists of low consumption of dairy products and red meat, but includes the moderate intake of red wine.

Additionally, the findings held true irrespective of other factors, including age, family history of cognitive impairment or dementia, or the presence of ApoE protein which is associated  with Alzheimer’s disease. These findings also noted educational attainment, exercise levels and vascular risk factors, as well as energy intake and depression.

Past research has shown that the traditional Mediterranean diet reduces the risk of heart disease and lowers the risk of overall cardiovascular mortality as well as reduced incidence of stroke and cancer, research has shown that it has also reduced the incidence of Parkinson’s and Alzheimer’s diseases.

The other team of researchers at the Ohio State University discovered a compound that re-educates cancer cells - teaching them to die on time like normal cells.

The research team identified a plant-based compound apigenin as a cancer preventer. The compound was found to bind with an estimated 160 proteins in the human body. Once there, the apigenin “re-educates” forming cancer cells and stops them from inhibiting their own death.

Breast cancer, in particular, seemed to be very responsive to such preventative treatment.  Apigenin is found most commonly in chamomile tea, parsley and celery — but can also be obtained from many other fruits and veggies common to a Mediterranean diet.

This should be of no surprise to anyone adhering to a healthy eating regime. Andrea Doseff an associate professor and co-author of the Ohio State study, put into words precisely why these scientific discoveries are important:  

"We know we need to eat healthfully, but in most cases we don't know the actual mechanistic reasons for why we need to do that."

Scientific evidence lets us know that these foods aren't just hype or a passing trend. Their benefits are rooted in actual, measurable chemical reactions within our bodies. Reactions that utilize good, old-fashioned home remedies to create a healthier, cancer fighting humanity of tomorrow.

How to Naturally Prevent Leg Cramps During Pregnancy.

Leg Cramps.

Leg Cramps during pregnancy occur mainly as a result of nutritional deficiencies, electrolyte imbalances, and/or circulatory changes, in addition to the strain placed on the legs by the extra weight.  

Suggestions:

• Increase your calcium and potassium intake by eating foods such as almonds, bananas, grapefruit, low-fat cottage cheese, oranges, sardines, sesame seeds (tahini), low-fat goat’s yoghurt, oats, millet, figs, watercress, seaweeds in soups, stews or salads .Adequate calcium is also needed to help prevent high blood pressure and for fetal development.

• While relaxing or sleeping, elevate your legs so that they are higher than your heart. I used to raise my legs and lean them up against a wall while I was lying on the couch reading a book or watching TV. Then when I went to bed at night I placed one or two pillows under my feet to keep them elevated.  Keep yourself as comfortable as possible.

• Do not stand in one place for too long. Shift your weight from one leg to the other every few minutes.

• Walk at least a kilometer a day to stimulate the circulation of blood through the legs.

•  Make sure your levels of calcium, magnesium, and potassium are correctly balanced. It is often easier to take a single formula that contains all three minerals in the correct proportions.

• To relieve cramps, try to relax as far as possible, try to pull your foot forwards with your hands, wiggle your feet up and down, massage your feet and legs vigorously.

• When experiencing a cramp, apply a hot water bottle or heating pad to the cramping area and apply pressure with your hands.

Herbal teas rich in calcium can also be made from:

Wild oats         meadowsweet             horsetail           valerian root    nettles              plantain

Drink a cupful two to three times daily.

There is a herb, suitably named cramp bark or guilder rose, which is specific for cramps. It can be taken as a hot decoction, singly or in conjunction with any of the above herbs three times daily.

If you consider that tension or stress could be causing your cramps, then add to the cramp bark herbs such as:

Skullcap          passionflower  chamomile       valerian                        lemon balm      lime flowers

Ginger, hawthorn or angelica can be taken regularly to aid circulation. Chamomile, lavender or ginger oils can be used to massage the legs, not only to relax over-tense muscles, but also to enhance the circulation through them. Hot foot baths can be taken at night before bed using the same oils.

Take care with varicose veins – do not massage over them. Alternate hot and cold bathing will stimulate the circulation.

(A Natural Approach to Pregnancy - E-book by Barbara Karafokas)

Healthy Breakfast Ideas For Losing Weight.

Without an ounce of a doubt, breakfast is the most important meal of the day. It gives your body essential nutrients, jumps starts your brain, gives your metabolism what it needs to get working for the day and keeps you slim.

Studies have found that what you eat for breakfast tends to influence what you eat the rest of the day. 

Also, people who eat breakfast are significantly less likely to be obese and have diabetes than those who don’t. 

Whether you’re too busy or not that hungry in the morning, one of these healthy breakfast ideas will fit into your lifestyle and help you achieve your health and weight loss goals.

• Chop up a couple of pieces of fruits, add a tablespoon of yoghurt, crushed almonds and a sprinkle of cinnamon. This is a high protein, high fiber and low fat breakfast. Cinnamon has been shown to lower blood sugar levels. This breakfast is guaranteed to keep you full all morning.

• Sliced banana’s coated with a couple of tablespoons of sugar free muesli. Yum! You could add in a tablespoon of yoghurt or some almond milk to this. The potassium in the banana is beneficial for preventing strokes.

• Smoothies. Quick, simple and highly nutritious. Simply blend a couple of your favourite fruits like mango’s and peaches, add in tablespoon of yoghurt, 1/2 a glass of water and you’ve got a healthy on the go breakfast loaded with antioxidants, vitamins and minerals, especially if you add in a superfood like carob powder, spirulina, chlorella, maca or some bee pollen.

• Instead of a morning coffee, have a mug of green tea. Research shows that it can increase your metabolism having weight-loss benefits in addition to being heart protective.

• In a calorie reduced diet, people who have eggs for breakfast instead of your regular toast, lost 65% more weight. Use organic eggs. They are not that much more expensive than regular eggs but are much higher in the beneficial omega-3 fatty acids. Have them poached, scrambled, boiled or as an omelet.

• Have a heart healthy sandwich in a multi-seed brown bread bun filled with avocado, sliced tomatoes and cucumbers sprinkled with cayenne pepper.

• For one of those days when time is short and you want an easy and super quick solution - grab a healthy, sugar free bar and an apple, and away you go !

• For my chocoholic friends… shave a couple of squares of dark chocolate over a cup of low fat yoghurt and mix. The antioxidant-loaded dark chocolate can help reduce the stickiness of “bad” LDL cholesterol and keep your arteries supple. 

Eat Healthily on a Tight Budget: How to eat well for pennies and dimes.

With a little guidance and some helpful tips it is possible to not have to spend a fortune to eat a healthy, balanced diet. In fact an authentic, traditional Mediterranean diet is a nutritious and balanced diet to follow for life.

The traditional Mediterranean diet consists of fruit and vegetables, carob, honey, whole grains, beans and other pulses, fish, eggs, goat’s cheese, yoghurt, virgin olive oil, garlic, onions and herbs, wild edible plants and mushrooms, nuts and seeds, red meat is eaten once a week and let’s not forget that glass of red wine.

Foods made from refined sugar and grains such as white bread, cakes, cookies and pastries are consumed in very small amounts. All for a healthier weight, less belly fat, and a lower risk for heart disease, stroke, high blood pressure, diabetes and cancer.

There have been recent studies claiming healthy food is only for the rich, this can make sense when you visit the health food shop and find yourself with a three-figure bill starring at you as you had happened to add in  wild-caught fish, grass-fed beef and organic cheeses, eggs and a couple of healthy bars.  

For more realistic measures and economical buys for healthy eating and living, here are a couple of tips to follow:

1. Focus more meals around beans, pulses and vegetables. Reducing the amount of meat, snack foods and dessert items in your shopping cart, keeps more cash in your pocket, can help you lose weight and improve your health.   A little note here. You can still buy organic pulses, whole grains and rice as they are still reasonably priced.

   2.  Shop for powerfood bargains.  These may include:

• Canned or fresh sardines -  loaded with calcium, omega-3’s,
• Beans - are one of the best sources to lose weight as it contains cholecystokinin which works as an appetite suppressant naturally. As per a study conducted on 8 subjects, it was found the hormone levels of the subjects had increased by consuming a meal full of beans. Beans also aid in maintaining the blood sugar level in the body and keep the cholesterol level in control.
• Lentils - high in calcium, iron and magnesium, phosphorous, sulfur and vitamin A. Lentils are a good source of proteins and are a nutritional powerfood. 
• Black rice with more antioxidants and fiber than blueberries 
• Dark meat chicken, packed with protein, B vitamins, and minerals like iron and zinc. (remove the skin of course)
• Oatmeal - normalize blood glucose in diabetes, helps neutralise excess cholesterol, contains high amounts of calcium, iodine, phosphorous, iron, vitamin E, B-complex vitamins. Most sugar free mueslis are made with oats and are delicious eaten with a banana and a tablespoon of yoghurt and some cinnamon.  
• Eggs are the best source of protein that help you to feel full for a longer period of time and curbs the urge to eat. They have some vitamin A, B vitamins, vitamin D, vitamin E, calcium, iron, phosphorous, zinc and some selenium. Organic or free range eggs are best.

   3.  Be choosy about produce. Local, in-season is riper and tastier and costs less than buying out of          season. Fruit and veg  is more expensive at the beginning of it’s season and then towards the          middle or end it becomes more plentiful and is cheaper to buy. Farmer’s markets is another          place to hang out at. There you can buy large quantities of fruits, vegetables and other home          made items such as whole grain breads, cheeses and wines.

   4.  Organic or grow your own:  Fruit and vegetables that would be worth growing your own or                    buying organic due to the high pesticide levels are: apples, celery, strawberries, peaches,                      spinach (or most leafy green vegetables such as lettuces, fresh coriander, Swiss chard etc),           nectarines, grapes, sweet bell peppers, potatoes.

    5. Sweet treats:  Dark chocolate, fruits, healthy bars, honey and walnuts, dried fruits.

    6. Studies show that you’ll make 30 per cent fewer unhealthy, impulse buys at the supermarket if         you go shopping after a meal and pay with cash. So make sure to go shopping on a full stomach         and cash in your wallet !  

No Fishy Tale. Why Fish Oil Is Not Quite Natural.

With high levels of the neurotoxin mercury and toxic PCBs in many fish species, millions have turned to “purified” fish oil as a source of essential fatty acids.
 
However, the molecular distillation process that helps remove mercury is the same process that renders fish oil from its natural form to one that is semi-synthetic, which research shows make it less likely to be absorbed in the body.
 
In their natural form, omega-3s in fish oil occur in the form of triglycerides. Yet most fish oil supplements are not in this form, but are in a form known as ethyl esters. To undergo molecular distillation, fish oil is first exposed to the solvent ethanol then the oil is heated under high vacuum, which concentrates the omega-3s to ethyl esters.
 
While this process removes some contaminants such as mercury, it leaves others behind. Recent ConsumerLab.com testing shows low levels of PCBs were found in almost ALL fish oil supplements.
 
Another fact gaining attention is that omega-3s in fish oil—primarily EPA and DHA—are not actually essential fatty acids. By definition, “essential” nutrients are those the body cannot make and must get from food. Our bodies can and do make EPA and DHA as needed so long as the foundational nutrition is provided through parent essential oils.
 
Parent essential oils are LA (linoleic acid) and ALA (alpha-linolenic acid). Flooding the body with derivatives (EPA and DHA) offers no benefits. Click here to view/download a report on parent essential oils by scientist Brian Peskin.
 
Unlike fish oil, plant-based oils provide the building blocks to help your body form omega-3s, including EPA and DHA, naturally. For natural essential fatty acids that your body can readily use, turn to healing plants, including borage, flax seed, pumpkin seed and coconut.
 
Wellspring’s formula of organic vegetarian oils provides a rich source of essential fatty acids from plants, combined with broad-spectrum whole food antioxidants, creating a unique blend to soothe joints and support heart health.*  


See what people are saying about Wellspring. “For a couple of years, one of my big toe joints has been stiff and painful when walking. After about a month on Wellspring the joint is much more flexible and the pain is gone.”
—Karin Granstrom, MD
 
 “After starting to use the Pure Body I felt more alert than I had for many years and so couldn’t wait to start using the Wellspring. My family has a history of diabetes and heart disease and at 60 years young I wanted to protect my joints as I started to become more active as a result of my feeling so good. Within a couple of weeks of taking just 2 Wellspring capsules a day, I noticed more natural oil to my scalp rather than dryness and a youthful bloom to my skin.”
—Sandra Nundy
 
“I have had a chronic knee problem for about 10 years. It's quite uncomfortable and limits a lot of activity, many exercises, dancing, playing tennis. I started on the Wellspring and within 2 weeks’ time, I could do anything I wanted with literally no pain. I now do high impact jazzercise 5 times a week and run up and down the 18 steps in our home about 25 or 30 times a day. Wellspring has been a miracle product for me.”
—Barbara Gitomer
 
“I am in my sixties and live in the north woods of Wisconsin. My driveway is about a quarter mile long. When the snow falls I have a snow blower to clear the drive way. Each time I go out I take Green Energy before and the oxygen level gives me all the endurance I need not only to complete the job but along with Wellspring I have no joint pain and feel good afterwards. The walk is about 1.75 mi. I love these products and my doctor’s reports are backing it up.”
—Robert Goetz
 
“At age 58 I wasn't about to let stiff and sore joints slow me down. I went to many specialists with little if any results and a very expensive bill! When I heard that Wellspring was to be released I couldn't wait for its arrival. When the package arrived I immediately tore the box open and took two of the capsules. Being the kind of person I am I took six capsules the first day and continued to take six per day for the first week. After three days I noticed my feet weren't as stiff and sore as usual. I am on my feet all day at my job and at the end of most days I just want to sit down and prop up my feet. The pain in my knees and hip was greatly reduced as well. After the first week I take two capsules daily. I have even been going back to the gym and my workouts have improved and are mostly pain free. Heck, I'm even running a mile three days a week before my workout. This stuff is awesome!!”
—Steve Kruse
 
“I build electrical panels and am often in tight places with my hands. Recently my hand slipped and I hit the back of it very hard on a sharp, hard object.  My hand swelled and became bruised very quickly. When I got home from work I immediately took 2 Wellspring. Within an hour the swelling was nearly gone and the bruise seemed to be lighter. I took 2 more Wellspring before bed and the next morning the spot was barely visible. Wellspring works well for inflammation!”
—Brian Smith
 
“I'm from Wisconsin and love to snowmobile. I was out for the first two days of snow this winter. I put on 225 miles. My wife asked me if I was sore after riding. I told her I have been riding for 40 years and always sore after the first days. Well, not this year! I told her it was from taking the Wellspring. I love it.  Thank you Touchstone!”
—Tom Klein
 
“About 3 years ago, I dislocated my ring finger on my right hand when trying to catch my son's falling laptop computer. I was able to get the finger back in place but my original size 6 had turned into a size 9! Not only did it hurt, it also meant that I could no longer wear some of my special rings. Doctor friends said that even when the pain and stiffness went away, it probably would not get much smaller than the size 9. This year after being on the suggested serving of Wellspring for 1 week, I tried on a ring at a Christmas bazaar to see how it looked. When I asked the size, I was shocked to learn that it was a 7! What a difference Wellspring has made!"
—Pam Jones
 
Add Wellspring to your AutoShip or order online by visiting http://www.coliving.mytouchstoneessentials.com/wellspring/   today!

The Dangers of Synthetic Beta Carotene

Why it’s so important to get your vitamins from whole foods, not chemicals.
 
The vast majority of multivitamin and nutritional supplements are filled with synthetic or isolated fragments of vitamins, and this is certainly true for beta carotene, the precursor for vitamin A. What most people don’t know are the dangers that come with ingesting synthetic beta carotene.
 
Beta carotene becomes vitamin A
Natural beta carotene is one of the many brightly colored pigments found in fresh fruits and vegetables. This carotenoid serves as a precursor to vitamin A, a vitamin essential for vision, skin health, immune function, and gene transcription (the first step in gene expression).
 
Because beta carotene converts to vitamin A in the body as needed, it offers all the health benefits of vitamin A without any of the toxicity of vitamin A sourced from high-dose supplements or cod liver oil.
 



Natural beta carotene protects
Studies on dietary intake of beta carotene from fruits and vegetables show natural beta carotene offers real long-term protective health benefits.
 
Lower risk of Alzheimer’s
In the Rotterdam study (JAMA 2002) the dietary intake of beta carotene was associated with a lower risk of Alzheimer’s disease among smokers.
 
Lower risk of breast cancer
An extensive analysis in the Journal of the National Cancer Institute (2012) showed that high dietary intake of carotenoids—including beta carotene—was strongly associated with a lower risk of breast cancer, particularly estrogen receptor negative (ER-) breast cancer.
 
These health benefits can be attributed to the use of whole foods, where beta carotene is one of many carotenoids in the plant—with all of its necessary co-factors—delivering complete nutrition.
 
Synthetic beta carotene linked to cancer
The Finnish Study, a double-blind, placebo-controlled study published in the New England Journal of Medicine gave over 29,000 male smokers beta carotene and vitamin E, to evaluate the cancer-protective benefits of the vitamins.
 
Surprisingly, the study authors discovered a HIGHER incidence of lung cancer (18%) in those receiving supplementation of beta carotene. And total mortality was 8% higher among those who received beta carotene than those who did not.
 
Buried deep within the study methods is the admission that, “The study agents were formulated as synthetic dl-alpha-tocopheryl acetate (50 percent powder) and synthetic beta carotene (10 percent water-soluble beadlets); all formulations were colored with quinoline yellow.”
 
How is synthetic beta carotene made?
Is it any wonder that people taking synthetic beta-carotene have negative health outcomes when the ingredients used to make it include petrochemicals and harsh solvents?
 
When you imagine beta carotene your mind may wander to the image of vegetables such as carrots, sweet potatoes, squash, spinach, broccoli, kale, pumpkin, parsley and peas. But that is not where synthetic beta carotene comes from.
 
Instead the reality is synthetic beta carotene is manufactured from benzene extracted from acetylene gas (really, we’re not making this up). Benzene is a natural constituent of crude oil, and is one of the most basic petrochemicals. Not only do these substances have no nutritional value, benzene is considered to be a carcinogen or cancer-causing substance.
 
Protect your health and check your labels
Unfortunately, most supplements don’t tell you if the vitamins listed are synthetic because they are not legally required to do so. Labeling laws allow companies to call a chemical isolate by the same name as the complete nutrition found in whole food, even though they function entirely differently in the body.
 
But there are ways you can tell. For vitamin A, if your supplement label says Vitamin A Palmitate, Retinyl Acetate or Vitamin A Acetate it is ALL synthetic. For beta carotene, unless the whole food source is listed, it is SYNTHETIC.
 
Companies use synthetic vitamins because the ingredients (petrochemicals) are cheap, and because they think they can get away with making consumers think synthetic and food-based supplements are the same. They are not.
 
As numerous scientific studies show, natural beta carotene is associated with a LOWER risk of cancer while synthetic beta carotene is associated with a HIGHER risk of cancer. Your body is not fooled.
 
Touchstone offers whole food supplements, filled with pure, raw, fruits and veggies. Supergreens +D is filled with organic veggies and herbs that have natural beta carotene (and dozens of other carotenoids and compounds). Ingredients like broccoli, spinach and parsley, with all co-factors and enzymes intact, so they can deliver the full power of nourishment to protect your cellular health.

Order yours today or add to your AutoShip by visiting www.mytouchstoneoffice.com!

(article by Touchstone Essentials whole food supplements)

What's The Difference Between A Probiotic And An Enzyme ?

Dr. Tracy Holdford provides a simple explanation to help us explain the difference between a probiotic and an enzyme, and why each is important for the body.  

In its simplest terms, a Probiotic is a living bacteria that is helpful in aiding in digestion.  There are types of bacteria that specialize in different food groups such as dairy (lactobacillus ), or protein (bifodobacteria),  but all are there to help the digestive process, help control the unfriendly bacterial and control the pH and other environmental health factors of the colon and digestive system.  

Enzymes are naturally occurring chemicals that are produced by bacteria in our stomachs and digestive system, saliva, and are present in foods to help turn that apple into the nutritional building blocks our body can use.  
Digestive enzymes are diverse and are found in the saliva secreted by the salivary glands, in the stomach secreted by cells lining the stomach, in the pancreatic juice secreted by pancreatic exocrine cells, and in the intestinal (small and large) secretions, or as part of the lining of the gastrointestinal tract.  
 
So – Probiotics are living cells, and enzymes are natural chemicals that turn spinach and apples into usable building blocks of nutrition which our cells can use. 

Touchstone's organic wholefood supplement Supergreens + D has a rich blend of greens, enzymes and probiotics to better the function of your immune system.

Green Energy has a unique blend of botanicals and proteolytic enzymes, which break down protein to keep our red blood cells flowing freely and able to deliver plenty of fresh oxygen to our cells and tissues. Green tea extract (decaffeinated, no less) aids in fatty acid metabolism, which also requires good oxygen flow, so they work very well together.*

What's The Difference Between Synthetic Vitamins and Natural Whole Food Vitamins

One of the first things you need to understand is that most products that are available contain vitamins that are fractionated, isolates or synthetic.

What this means is that you are either not getting the actual vitamins but a synthetic form of it, or you are only receiving a part of, or fraction, of the actual vitamin.

The body does not like synthetics.  In fact, over years of use, synthetics can be harmful to your health.  (Please see attached chart).

An example is vitamin C. Most products list Vitamin C as Ascorbic Acid. Ascorbic acid is only one seventh of the vitamin C molecule. In essence your body in not receiving 6/7 of the potential of the Vitamin C and yet it is perfectly legal to claim a product as having or being Vitamin C when its source is ascorbic Acid.

Do you know that most vitamins being purchased are sourced from petroleum esters, coal tar derivatives, ammonia, formaldehyde, Fumaric acid, etc. (see chart)

The other important point to be made regarding whole food products like those we offer through Touchstone Essentials is that not only do you get the full complement of the specific vitamin offered by that plant, fruit, vegetable, but you get all of the other enzymes and complimentary components that make the vitamin C more effective and available to the body.

Our bodies are extremely intelligent, they know what they need and in what form. Nature is and always will be the best source for what our bodies need. When you use organic, whole-food products your body is getting exactly what nature offers and exactly what your body needs. 

The reality is that all studies showing health benefits from vitamins are done on whole foods.  Whole food nutrition is shown to be protective against cancer, to be good for your heart, soothes your joints and much, much more.

Touchstone supplements are grown and “harvested,” not “manufactured."  Whole foods—with all their vitamins, minerals, enzymes and phytonutrients intact—are uniquely equipped to nourish cells, with a complete nutritional profile that can access the “locked” ion channels found in cells.

Most multivitamins are derived from chemicals (not food) and represent a single component of a vitamin molecule. In essence, they have only one number of what is a combination lock. The complex ion channels found in cells do not recognize most synthetics and isolates, making most “vitamins” ineffective.

Our proprietary whole food formulas come from carefully selected farm-fresh fruits and veggies, minerals, herbs, natural enzymes and probiotics. In fact, each 3 capsule serving of our Essentials product is a rich blend with antioxidants in complete whole fruit and vegetable form that is the equivalent of 33 servings of farm-fresh fruits and veggies.

Hundreds of clinical and peer reviewed studies show health benefits from antioxidant-rich foods, while “vitamins” show little to none.

Check your supplement label against this scary chart to see what’s in your vitamins.

So, as you can see it is very difficult to answer your question simply with numbers or amounts because there is so much more in a whole food product that makes it more effective and more bio-available to our bodies. 

I suggest you review the attached charts and compare them to the source of the products you are currently using. I would welcome an opportunity to have a conversation about this to answer any additional questions you might have so you can make the best informed decision possible.

Thanks so much for your interest and your commitment to better personal health.

 

Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling.

She gives Healthy weight loss advice and promotes the Mediterranean diet.

Barbara is also the author of the Med Life Diet - creating healthy eating and healthy  lifestyle habits and attitudes for life !

 

Ease Perimenopause and Fight Cancer With Flaxseed Oil

Flaxseed oil contains a high percentage of omega-3 and medium percentage of omega-6. To match the omega-3 power of two tablespoons of flaxseed oil, you would have to eat nearly a kilo of albacore tuna.

In Germany in the 1950's Johanna Budwig used it successfully in combination with cottage cheese as a tumour-reducing medication. She recommended that one or two tablespoons of low-fat cottage cheese be eaten with flaxseed oil to provide sulphur containing amino acids to interact with it in the body. 

Flaxseed oil is a wonderful remedy for perimenopausal symptoms yet it has quite the reputation as a cancer fighter. This is due to its ability to counteract the cancer-causing abilities of some omega-6 fatty acids.

Omega-3 fatty acids have been shown to protect the body, particularly against cancers of the breast, colon, throat, and skin. Flaxseed oil is also credited with a long list of other health benefits including lowering blood cholesterol levels, helping insulin receptor binding, boosting immune system and bettering mineral metabolism.

Lignans are a class of phytonutrients that quell perimenopause symptoms, as well as quenching free radicals and combating the cell-proliferating powers of excess estrogen.

Consuming lignans helps prevent and treat other hormone dependent diseases, including heart disease and osteoporosis. In addition to increasing "good" cholesterol and decreasing "bad" cholesterol, lignans protect against bone loss and may increase bone density.

Lignans also have estrogenic and anti-estrogenic activity which means that they have the power to adjust the estrogen in the body to meet it's changing requirements. By binding with estrogen receptors, lignans help regulate estrogen levels by escorting excess estrogen from the body.

When buying flaxseed oil look for the kind that is high in lignans and also make sure that it is bottled in a dark glass. Refrigerate after you open it. It should not be used in cooking or baking although it can be poured over hot food.

Take one or two tablespoons a day, swallow it straight or as a salad dressing, in a smoothie or over steamed vegetables.

Flaxseed crackers I made the other day. So easy... I just added some flaxseeds, celery, carrot, red pepper, olive oil, dash of salt, cayenne pepper, turmeric, marjoram, lemon juice and orange juice. Threw it all in a food processor until it had a dough type consistency. Then I spread it on greaseproof paper onto my dehydrator sheets and dehydarted them for about 10 hours or so until they became crispy.

 

Barbara is a qualified nutritionist offering Health, Nutrition & Lifestyle Counseling.

She gives Healthy weight loss advice and promotes the Mediterranean diet.

Barbara is also the author of the Med Life Diet - creating healthy eating and healthy  lifestyle habits and attitudes for life !

 

Six Surprising Power Foods For A Healthy Heart

1. Garlic

The key to heart health is encouraging the “good” HDL (high density lipoprotein) cholesterol and limiting the “bad” LDL (low-density lipoprotein) cholesterol. LDL itself is not so bad. It becomes dangerous when it is oxidized by free radicals inside a blood vessel.

When that happens, it is attacked by the white blood cells, which become engorged and are then deposited on the arterial wall as plaque. This leads to the thickening of the arterial wall, narrowing of the passageway, and eventually blockage. HDL, on the other  hand, being denser and heavier, is not likely to attach itself to the arterial wall.

Instead, it actually picks up LDL, pulling it away from the blood vessel, and transporting it to the liver, where it can be broken down and excreted.

• Garlic reduces the free radicals that cause damage to cholesterol.
• Garlic also inhibits the infiltration of damaged fats and cholesterol through the wall of the arteries.

Garlic’s ability to lower serum cholesterol, triglycerides, and blood pressure, and its ability to reduce platelet aggregation and premature clotting, we can understand why garlic is the single most important food for protecting the heart and arteries.  

2. Ginger

Ginger affect the synthesis and deployment of a group of biological response moderators called eicosanoids, which mediate healing and immunity.

The body makes these important compounds from essential fatty acids and uses them to regulate critical cellular functions.

Three principal categories of eicosanoids – prostaglandins, thromboxanes, and leukotrienes.  Imbalances in eicosanoid synthesis and release underlie many common illnesses, from arthritis and peptic ulcer to the increased platelet aggregation that can trigger heart attacks and strokes.

Ginger modulates this system in ways that reduce abnormal inflammation and clotting.

3. Sunflower Seeds:

Sunflower seeds are very high  in potassium and low in sodium, a balance sorely needed by most of us these days with so many salted foods available.

One cup of sunflower seeds contains more than 1,300mg of potassium and only 4mg of sodium. This is helpful as a diuretic or for people who already take diuretics, to help replace some potassium.

The high amount of oil in sunflower seeds as polyunsaturated fats, essential linoleic acid, and vitamin E is also helpful in reducing cholesterol levels and improving or preventing cardiovascular disease.

If sunflower seeds are soaked overnight, it makes them more digestible and alkaline-forming.

4. Hawthorn:  

For centuries hawthorn has been used to treat heart ailments, particularly “ dropsy”, (congestive heart failure).

In addition, both Asian and European practitioners have used it for centuries to treat high blood pressure and angina pectoris. European researchers have discovered that the active ingredient in hawthorn is the oligomeric procyanidins, a complex of flavonoids.

This flavonoids complex helps the heart pump more efficiently by increasing blood supply to the heart muscle through vasodilatation through the coronary arteries, increasing the heart’s output of blood, and decreasing the peripheral vessel resistance, which improves blood flow.

The overall result is a stronger, healthier heart with improved circulation.  

5. Red Grapes and Wine:

Both red wine and red grape juice may protect against heart disease in several ways. First, both of these beverages are an excellent source of phenolic compounds, including catechin, epicatechin, and gallic acid.

Although red wine is a better source of phenolic compounds, they are also present in red grape juice. Phenolic compounds have been shown to prevent the formation of blood clots, which are a major cause of both heart attack and strokes in humans.

Second, phenolic compounds also help to adjust the effects of nitric oxide, an important free radical produced by the body. By controlling the muscular tone of the blood vessels, nitric oxide regulates circulation and normalises blood flow, but excessive amounts of nitric oxide can be harmful.

Thirdly, phenolic compounds are antioxidants which prevent oxidation of LDL cholesterol, which can lead to atherosclerosis and ultimately to a heart attack. Red wine does not lower cholesterol levels, but it does prevent LDL from turning rancid, which can lead to the formation of plaque deposits in arteries.

Wine drinkers are not only less likely to get heart disease, but they appear to be less likely to get macular degeneration, a leading cause of blindness among people over sixty-five.

 6. Sweet Potatoes

One medium-sized baked sweet potato offers about 24,700I.U. of retinol equivalents (from beta carotene or carotenoids), or five times the RDA for vitamin A, in addition to potassium and fiber. Making them a terrific heart protecting food !

Barbara is a Health & Wellness Coach and a Nutrition Consultant.

She is also the author of 'The Med Life Diet', dedicated to helping others develop healthy eating and healthy lifestyle habits and attitudes for life !

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