What is an herb? You could agree with the modern definition that states an herb is any part of the plant that is useful for healing, food or dye. However, the horticultural definition, which is the more common definition that was used hundreds of years ago, is the non woody part of a plant such as leaves, fruit and the soft green stems. For thousands of years, herbs have been used as scents, food, flavorings, medicines and disinfectants.
Herbalism is the practice and study of the uses of plants. How far back in our past does herbalism exist? There are sources that suggest the Stone Age. A 60,000-year-old burial site in Iraq contained evidence of eight different medicinal plants. Every continent seems to have their own practice of how to use herbs.
Ayurveda originated in ancient India. It is from the words Ayus meaning 'life' and Veda meaning 'knowledge'. This form of herbalism dates back about 5000 years with a detailed history, which I will cover in a future article. Ayurveda is still practiced today and uses herbs, breathing, meditation and diet for ever all wellness. It is based on rebalancing and maintaining the five elements of the body?earth, water, air, fire and ether.
Chinese herbalism was founded by ancient spiritual leaders roughly 3500 years ago. Rodale's Illustrated Encyclopedia of Herbs states, it 'is widely acclaimed as one of the most complete and effective herbal traditions today'. Chinese herbalism is practiced in conjunction with acupuncture, massage, diet an Tai Chi--the art of movement and breathing.
Egyptian medical history was rejected by many cultures because it was thought to be a violation of humanity. This line of thought came from the fact that the Egyptians were the first to perform surgeries and to study the human body. From there study of the human body, they were able to discover and perfect the art of embalming the dead with herbs and spices. Where would we be today if they hadn?t committed such ?horrendous? acts?
Folk medicine seems to remain somewhat a mystery. I believe this is due to having a combination of so many different influences. We can see an assortment of inputs from the Native Americans, Mexican, African, European and Caribbean. Is there any wonder why it may difficult to target a specific origin? However, it does appear that the base of our folk medicine does originate from European Western Herbalism.
Native American Indian medicine continues to be practiced in America today. There are many tribes and the herbal practices of each tribe could be listed, but it does appear that they all agree on most of the uses of herbs.
There are other types of herbalism such as those practiced in Ancient Greece, the Aborigines, as well as the Hawaiians. I hope this brief little history has gotten you interested and ready for more of similar articles relating to the use of herbs and the different types of herbalism.
Showing posts with label Herbs. Show all posts
Showing posts with label Herbs. Show all posts
Monday, October 6, 2008
Tuesday, September 9, 2008
Controlling Hypertension with Natural Foods
Hypertension is a medical term given to high blood pressure. High blood pressure is often referred to as the "silent killer" as it usually has no symptoms but can still lead to life threatening situations. However, there are ways to manage this silent killer.
Food is one of the main factors implicated for causing hypertension. Your blood pressure can shoot up or remain normal as a result of what you eat. This means that food can help you in controlling your blood pressure. You take in more salty foods and chances are that your blood pressure will go up. Which other foods can help you control your blood pressure?
Apples: One of the most valuable fruits, an apple is a rich source of vitamins, minerals and pectin. Pectin is the active therapeutic agent present in apple. Apples are considered invaluable in case of hypertension. It has a diuretic effect, which causes increased secretion of urine and brings back the blood pressure to normal. Due to increased urination the sodium chloride levels in the body goes down and this relieves the load on the kidneys to process excessive sodium chloride. At the same time apples being rich in potassium result in a fall in the tissue sodium levels.
Lemon: One of the richest source of vitamin C is lemon. For proper functioning of vitamin C, lemon has an abundance of vitamin P. This vitamin is essential for controlling hemorrhage as well as prevents the formation of fragile capillaries. As a result of this function lemon helps in preventing the adverse effects of high blood pressure. It helps in strengthening the entire circulatory system and at the same time helps in controlling many circulatory diseases.
Garlic: This is regarded as one of the most effective remedies to control blood pressure. Owing to its properties to reduce the spasms of small arteries, garlic helps in lowering the blood pressure. It slows the pulse rate while at the same time modifies the heart rhythm. Garlic also has the property of relieving the symptoms of dizziness, shortness of breath and acidity. One can take about two to three commonly available garlic capsules as an aid to control blood pressure. Studies have shown that due to its dilatory effect, garlic helps in widening the blood vessels, thereby reducing the pressure.
Rice: Whether rice helps in controlling blood pressure or it just prevents it is an controversial issue. Rice in itself is a low fat, low salt and vitamins rich food. It has been seen that communities where rice forms the main food have a lower incidence of hypertension. So it can be said that owing to its properties rice can help in preventing this silent killer.
Levels of sodium restriction
200 to 300 mg (extreme sodium restriction): no salt in cooking
500 to 700 mg (severe sodium restriction): no salt in cooking
1000 to 1500 mg (moderate restriction): no salt in cooking
2000 to 3000 mg (mild restriction): some salt in cooking can be added
Thus it can be said that natural foods are great healers to control hypertension.
Food is one of the main factors implicated for causing hypertension. Your blood pressure can shoot up or remain normal as a result of what you eat. This means that food can help you in controlling your blood pressure. You take in more salty foods and chances are that your blood pressure will go up. Which other foods can help you control your blood pressure?
Apples: One of the most valuable fruits, an apple is a rich source of vitamins, minerals and pectin. Pectin is the active therapeutic agent present in apple. Apples are considered invaluable in case of hypertension. It has a diuretic effect, which causes increased secretion of urine and brings back the blood pressure to normal. Due to increased urination the sodium chloride levels in the body goes down and this relieves the load on the kidneys to process excessive sodium chloride. At the same time apples being rich in potassium result in a fall in the tissue sodium levels.
Lemon: One of the richest source of vitamin C is lemon. For proper functioning of vitamin C, lemon has an abundance of vitamin P. This vitamin is essential for controlling hemorrhage as well as prevents the formation of fragile capillaries. As a result of this function lemon helps in preventing the adverse effects of high blood pressure. It helps in strengthening the entire circulatory system and at the same time helps in controlling many circulatory diseases.
Garlic: This is regarded as one of the most effective remedies to control blood pressure. Owing to its properties to reduce the spasms of small arteries, garlic helps in lowering the blood pressure. It slows the pulse rate while at the same time modifies the heart rhythm. Garlic also has the property of relieving the symptoms of dizziness, shortness of breath and acidity. One can take about two to three commonly available garlic capsules as an aid to control blood pressure. Studies have shown that due to its dilatory effect, garlic helps in widening the blood vessels, thereby reducing the pressure.
Rice: Whether rice helps in controlling blood pressure or it just prevents it is an controversial issue. Rice in itself is a low fat, low salt and vitamins rich food. It has been seen that communities where rice forms the main food have a lower incidence of hypertension. So it can be said that owing to its properties rice can help in preventing this silent killer.
Levels of sodium restriction
200 to 300 mg (extreme sodium restriction): no salt in cooking
500 to 700 mg (severe sodium restriction): no salt in cooking
1000 to 1500 mg (moderate restriction): no salt in cooking
2000 to 3000 mg (mild restriction): some salt in cooking can be added
Thus it can be said that natural foods are great healers to control hypertension.
Monday, September 8, 2008
Reduce Cholesterol with Natural Foods
Proper diet is the key to good health. An improper diet results in several disease conditions such as cardiovascular diseases. Increased cholesterol is the primary cause of heart diseases. The adage "prevention is better than cure" is particularly appropriate for heart diseases as you yourself can prevent the rise in cholesterol levels and hence prevent heart diseases. Cholesterol lowering trials have shown that with a reduction in cholesterol levels the incidence of heart disease can be significantly lowered. The use of natural plant foods can help you lower the cholesterol levels.
Plant foods are rich source of dietary fibre, which have multiple health benefits. Fibre binds the cholesterol and hence helps in keeping it under control. Consumption of whole grain cereals, pulses, vegetables and fruit ensures an adequate fibre intake. Which are the natural foods that help us control cholesterol?
Apple: Why is it that an apple a day keeps the doctor away? Our ancestors believed this even without understanding the disease. But nutritional studies have now shown that this is actually true. Apples are rich in antioxidants. Antioxidants help in preventing the damage to the cells and hence help in preventing chronic diseases. At the same time, apples are very rich in fibre, which has the cholesterol binding property. Thus by eating apples you can keep a check on your cholesterol levels.
Banana: This is one fruit that is rich in almost all vitamins and minerals. At the same time it is a rich source of fibre. Banana, by itself is a zero cholesterol food. On going studies have shown that banana has the potential to lower cholesterol. So continue eating this wonder fruit. It might work wonders for your heart.
Carrots: This has wide protective properties. Scottish studies have shown that a carrot a day for three weeks lowered the cholesterol by 10 to 20 per cent in the study participants. Carrots are rich in fibre pectin, which has cholesterol-lowering properties.
Beans: Rich in fibre and low in cholesterol, beans are an ideal combination for lowering cholesterol. At the same time beans are also rich in lecithin, a nutrient that has cholesterol-lowering properties. A study has shown that consuming a bowl of lentils or kidney beans can lower cholesterol by about 19 per cent.
Garlic: Many studies have shown that a clove of garlic per day can help in lowering cholesterol by about 10 to 15 per cent. Garlic is recognized in Europe as a remedy for heart diseases.
Onion: Like garlic, onion has been shown to have a cholesterol lowering effect. So consuming garlic and onion along with meals may be a better idea to prevent a rise in cholesterol.
Sunflower seeds: These seeds are the most familiar of all edible seeds and contain a substantial amount of linoleic acid that has cholesterol-owering properties. Substituting these seeds for some high fat foods can have a beneficial effect on the health.
Consuming these natural foods can help you fight cholesterol, a deadly enemy of your heart.
Plant foods are rich source of dietary fibre, which have multiple health benefits. Fibre binds the cholesterol and hence helps in keeping it under control. Consumption of whole grain cereals, pulses, vegetables and fruit ensures an adequate fibre intake. Which are the natural foods that help us control cholesterol?
Apple: Why is it that an apple a day keeps the doctor away? Our ancestors believed this even without understanding the disease. But nutritional studies have now shown that this is actually true. Apples are rich in antioxidants. Antioxidants help in preventing the damage to the cells and hence help in preventing chronic diseases. At the same time, apples are very rich in fibre, which has the cholesterol binding property. Thus by eating apples you can keep a check on your cholesterol levels.
Banana: This is one fruit that is rich in almost all vitamins and minerals. At the same time it is a rich source of fibre. Banana, by itself is a zero cholesterol food. On going studies have shown that banana has the potential to lower cholesterol. So continue eating this wonder fruit. It might work wonders for your heart.
Carrots: This has wide protective properties. Scottish studies have shown that a carrot a day for three weeks lowered the cholesterol by 10 to 20 per cent in the study participants. Carrots are rich in fibre pectin, which has cholesterol-lowering properties.
Beans: Rich in fibre and low in cholesterol, beans are an ideal combination for lowering cholesterol. At the same time beans are also rich in lecithin, a nutrient that has cholesterol-lowering properties. A study has shown that consuming a bowl of lentils or kidney beans can lower cholesterol by about 19 per cent.
Garlic: Many studies have shown that a clove of garlic per day can help in lowering cholesterol by about 10 to 15 per cent. Garlic is recognized in Europe as a remedy for heart diseases.
Onion: Like garlic, onion has been shown to have a cholesterol lowering effect. So consuming garlic and onion along with meals may be a better idea to prevent a rise in cholesterol.
Sunflower seeds: These seeds are the most familiar of all edible seeds and contain a substantial amount of linoleic acid that has cholesterol-owering properties. Substituting these seeds for some high fat foods can have a beneficial effect on the health.
Consuming these natural foods can help you fight cholesterol, a deadly enemy of your heart.
Sunday, August 10, 2008
Essential Oils to Ease Those Muscular Aches and Pains
Essential oils can play an important role in easing those muscular aches and pains from over-exertion in work or play. They have an almost immediate effect when used with a massage or a bath. Essential oils that can be used for their analgesic effects include chamomile, lavender, marjoram and rosemary.
Oils that are relaxing are chamomile, clary sage, jasmine and marjoram.
Use five to ten drops for a bath. Use five drops to one teaspoon of oil for massaging into the achy muscles. In the early acute stage you may find benefit in doubling the dosage of essential oil, and as the muscles improve dropping back to the recommended dosages.
Muscle spasms can be relieved with chamomile, clary sage, lavender, marjoram and rosemary. You may want to use hot compresses over the affected area to help relieve the spasms. Soak a cloth in hot water, wring it out and apply to the ailing area. Cover the hot wet cloth with a dry towel. When that begins to cool, have the next hot moist compress ready before removing the first. In acute attacks of pain, renew the hot compress every few minutes, but most hot compresses can be left on from 30 minutes to two hours. Essential oils can be applied to the skin directly in a carrier oil, or six to ten drops can be added to the compress water.
Serious injury with swelling can be treated with the RICE method, rest, ice, compression and elevation. Using essential oils with the compression stage can help the healing process.
Essential oils can also be used to prepare the muscles for exertion. They will warm the muscles, increasing blood to them and preparing them for strenuous exercise. Oils for stimulation to use before athletics or dancing are black pepper, juniper and rosemary.
Massage oil recipes for sore muscles:
These are drops per ounce of carrier oil.
Heating:
black pepper 2
juniper 3
lavender 4
rosemary 4
peppermint 3
Anti-inflammatory:
arnica 1
chamomile 4
lavender 8
marjoram 4
Good Luck!
Oils that are relaxing are chamomile, clary sage, jasmine and marjoram.
Use five to ten drops for a bath. Use five drops to one teaspoon of oil for massaging into the achy muscles. In the early acute stage you may find benefit in doubling the dosage of essential oil, and as the muscles improve dropping back to the recommended dosages.
Muscle spasms can be relieved with chamomile, clary sage, lavender, marjoram and rosemary. You may want to use hot compresses over the affected area to help relieve the spasms. Soak a cloth in hot water, wring it out and apply to the ailing area. Cover the hot wet cloth with a dry towel. When that begins to cool, have the next hot moist compress ready before removing the first. In acute attacks of pain, renew the hot compress every few minutes, but most hot compresses can be left on from 30 minutes to two hours. Essential oils can be applied to the skin directly in a carrier oil, or six to ten drops can be added to the compress water.
Serious injury with swelling can be treated with the RICE method, rest, ice, compression and elevation. Using essential oils with the compression stage can help the healing process.
Essential oils can also be used to prepare the muscles for exertion. They will warm the muscles, increasing blood to them and preparing them for strenuous exercise. Oils for stimulation to use before athletics or dancing are black pepper, juniper and rosemary.
Massage oil recipes for sore muscles:
These are drops per ounce of carrier oil.
Heating:
black pepper 2
juniper 3
lavender 4
rosemary 4
peppermint 3
Anti-inflammatory:
arnica 1
chamomile 4
lavender 8
marjoram 4
Good Luck!
Borago officinalis: "cordial flowers" for cheering the heart
What is borage?
Borage is an annual, bristly European herb having blue or purplish star-shaped flowers. It is a decorative with hairy leaves that may cause a skin rash. The leaves are cucumber-flavored and can be used in salads, alcoholic drinks, teas, soups and stews. They can be cooked like spinach, added to deserts, added to potpourris or candied for decoration on cakes.
The cucumber-flavored leaves are used fresh in salads, drinks, and soups, or cooked in stews. They are also sometimes brewed into a tea or prepared like spinach. The colorful blossoms can be added to summer drinks, deserts, and salads; candied for decoration on cakes; brewed to make a mild, spicy tea; or added to potpourris.
Borage, its History and its Use
Throughout history, the most common association with borage is courage, that is, to eat or drink borage in some form would impart a sense of confidence or bravery, even elation. One old wive's tale has borage smuggled into the drink of a prospective husband to give him the courage to propose! During war times, soldiers imbibed freely of spirits flavored with borage, but it's unclear whether it was the borage or the wine that gave them the courage to head into battle. Everyone from Discorides to Jethro Kloss, however, seem to agree that borage is, indeed, a feel-good herb that positively affects the adrenal gland.
There's some mystery about where the name came from, possibly an old Celtic word meaning "man of courage," or from the Latin word "borra," which translates to "hair of the beast," an apt reference to borage's fuzzy leaves. Some feel that the saying "cool as a cucumber" is derived from borage's most oft cited characteristics: courage under fire and a cucumber taste!
There also seems to be a good deal of documented agreement about the powers of borage, beyond myths and legend. The ancient Roman scholar, Pliny, records its effectiveness as an anti-depressant; the famous herbalist Nicholas Culpeper confirms that it was valuable to expel pensiveness and melancholy, while the Welsh call it the "herb of gladness." So maybe those soldiers were onto something, and Borage Brew is the thing to take just before the job interview, the blind date or slaying your own daily dragons!
Borage is considered one of the four "cordial flowers" for cheering the heart. Though not currently in vogue, in the past, borage flowers were often stitched in ladies' fine embroidery work. In the language of herbs, it's associated with bluntness; it's thought that borage, when combined with mugwort and parsley, increases clairvoyance.
Besides relieving depression, early herbalists used it to ease fevers, bronchitis and diarrhea. One source cited borage as useful in cleansing toxins resulting from bites or stings of snakes and poisonous insects from the blood. An infusion is useful as an eyewash or for use as a compress to relieve headaches. Poultices made from the leaves help reduce swelling and inflammation.
With its wonderful crisp, cucumber flavor, borage is a wonderful addition to salads and dressings, blending well with dill, mint and garlic. Eaten like spinach, leaves can be steamed or sautéed, or the stems can be eaten raw, peeled and chopped, like celery. The leaves and stems enhance fish and poultry recipes, can be a tasty ingredient in chilled vegetable soups, or can add a little something extra to chicken or fish stock. Harvest leaves as the plant begins to flower for best results, as the older leaves and stems become tough. Those who object to eating the fuzzy leaves may include them in their recipes for flavor, but remove before eating, like bay. Besides these culinary uses, borage is probably most often associated with adding a "cool" taste to beverages.
The bright blue, star-shaped flowers are a unique embellishment to salads, candied as desserts or used as floating focal points in the punch bowl. For a special effect, freeze one borage flower in each ice cube. One note for anyone rushing to include borage in his or her culinary efforts: it does not dry or freeze well, and the only way to store its unique flavor long term is to infuse it in vinegar.
Growing Borage
Borage is easily grown. Officially an annual, it re-seeds itself so thoroughly that it will come back year after year. It likes a sunny location, and although it does well in just about any soil, it thrives in loose, moist soil that is well mulched, reaching a height of 2 to 3 feet. Like its close relative, comfrey, it has a tendency to fall over and can be a bit straggly, so it is best planted amidst other herbs. A valuable companion plant, borage is said to strengthen resistance to insects and diseases of any neighboring plants, but is especially friendly to strawberries. Bees are particularly fond of borage, which makes it essential for the garden, but that merit aside, it's really a delightful garden inhabitant, giving much value for little effort, certainly beautiful and most importantly, useful.
Bella Borago Summer Soup
This is a wonderful and delicately flavored summer soup:
2 cucumbers, peeled and chopped
5 scallions, chopped
A large handful of borage leaves
1-1/4 cup chicken stock
1-1/4 cup buttermilk or plain yogurt
2/3 cup heavy cream or sour cream
Salt and pepper, to taste
Borage flowers, to garnish
Puree the cucumbers, scallions and borage leaves. Thin with a small amount of stock. Separately, whisk the remaining stock with yogurt and cream and stir into the puree. Season. Chill. Before serving, shred a few borage leaves and scatter them, along with the flowers, on top.
Cider Cup (makes 3 pints)
1 quart cider
1 lemon
1 pint orange juice
1 handful fresh borage leaves
1/2 cup sherry
1/ 2 cup + 2 tablespoons (of 10 tablespoons) brandy
Sugar to taste
Soda water
Finely peel, then prick the flesh of the lemon and place in the cider. Add the borage, cover and let stand 2 hours. Add the orange juice, sherry, brandy and sugar to taste. Add the soda shortly before serving and serve over shaved ice. Garnish with borage flowers.
Are There Herbs Around Your House?
Have you ever wondered how life was for the pioneers who lived long ago? Has your mind ever pondered the question about how they survived without the modern technologies we take for granted today? What did they use for dyes, fragrance, spices and medicine? Well, after studying and researching I was amazed to discover how they made use of their surroundings, nature and herbs.
When the world began people didn't know why herbs cured certain diseases, helped aid in the healing of wounds or worked as a pain reliever. People began experimenting with herbs, and soon they discovered they had a substance at their disposal that was good for a variety of things. Once the word was out I can only imagine they treated this natural substance as gold. In a sense to them it was more precious than gold; it was hope for the dying. The Bible says, "He causeth the grass to grow for the cattle, and herb for the service of man, that he may bring forth food out of the earth," Psalms 104:14.
Herbs have been around forever, but it has taken us thousands of years to discover their total beauty and use. People have been utilizing herbs as far back as the Bible days and the search continues on today. What are herbs? You would be amazed at the household items you use every day that consist of herbs. With their texture, taste, fragrance and color they are used in a variety of ways. Lotions, soaps, moisturizers, aftershave, hair care, facials, cleansers, seasons, candles, incense, perfumes, breath sweeteners, potpourris, sachets, medicines, tea, ink, glue, snuff and insect repellent.
Some herbal names you may recognize are myrrh, mistletoe, St. Johns Wort, thyme, onion, parsley, rose, rosemary, mint, coffee, cloves, chamomile, aloe, bay, birch, ginger, cinnamon, garlic, dandelions, eucalyptus. There are many more herbs but the list is too great to name. You probably use one type or another of herbs in your everyday life, but are unaware of their presence.
Herbs were first used for medicine. These plants were known for their healing effect and soon people caught on to this and started experimenting with them. Some herbs act as stimulants and others sedatives. They are used to treat things such as urinary disorders, sexual disorders, venereal disease, insomnia, hemorrhoids, constipation, minor stomach aches, kidney problems, memory, fatigue, blood pressure and headaches, etc.
Herbs are also used as a soothing agent in bath water in helping aching and sore joints. Some add it to their bath for the fragrance and feel. Many hair care companies have discovered herbs to be an asset to their shampoos, conditioners and gels. They look nice and work well when used in crafts too. When these plants are dried they make a perfect tool for making woven baskets, bouquets and dried wreaths.
The most common herbs that we know of today are the ones you use in your kitchen. Basil, chives, cinnamon, cloves, sage and parsley are only a few that are used as cooking agents. Take cinnamon, for instance; it's sweet and comes whole or ground. This is a common name amongst cooks and is an asset to any spice rack. The cinnamon comes from a small tender evergreen tree. Their leaves are bright red but with maturity turn green. The inner bark when dried would curl into sticks, called cinnamon sticks. Some cultures use it to stimulate flavors of carrots, spinach, onions, apricots, cherries, apples, etc. Children enjoy candy made of cinnamon because of its unique flavor. The taste of cinnamon is bitter-sweet. With its delightful smell, potpourri is also made out of this spice. It has been recommended by herbalist that this spice helps aid in digestion and relieves vomiting. Thousands of years ago it has been said that cinnamon was also used in the embalming mixture.
Herbs are also used for dyes. If you've been searching for that perfect color then consider using herbs. By boiling these plants you can create many colors such as yellow, green and orange. For example boom, dandelion, and dock herbs produce yellow colors while bloodroot makes an orange. After boiling the herb and following a few steps you can dye things such as yarn.
Some people use herbs to create a beautiful garden. They are often used in landscaping adding a special beauty to any yard. One example is a theme garden. By separating your herbs by the ones used to create fragrance, dyes, medicinal, cooking and color you can create a beautiful, useful garden you can be proud of. Herbs have been known for keeping pests such as caterpillars out of gardens. They can also improve the flavor of a plant nearby and have been known to kill neighbor plants. If you weren't born with a green thumb don't worry. Growing herbs is actually easier than growing vegetables. Some types of herbs need a well-drained, sunny area with plenty of room with fertile soil. Raised beds or containers are best when used to help with drainage. Other herbs prefer the shade and can survive in damp soil.
It has been told that Mary used herbs to stuff the bed that Christ laid in many years ago. Today people also use them to stuff pillows or beds because they aid sleep problems with their soothing vapors.
A common herb that we use today is the aloe plant. It's described as having long, tapering, fleshy leaves that when broken expose sap. Aloe is traced back 2,000 years ago when it was first used for medicine. People would apply aloe to wounds. Some believed it helped stop hair loss and so they applied this sap to their scalp. It was also used to help with constipation, insomnia, hemorrhoids, headaches and more. Today the most common use for the aloe plant is treating burns and poison ivy. Aloe has also been used to help clear up warts. It has a distinctive smell and soothing feel, and can be found in lotions, shampoos, shaving cream, face cream and many more things.
Another common herb to us today is eucalyptus. This comes from a tree that shimmers and has silver leaves and a creamy bark. There are over 500 species of eucalyptus. Since this tree has an ability to store water in its roots, to some people it has became a source of drinking water. The oil from the eucalyptus possesses a cooling taste. It has a spicy odor and is clear or pale yellow in color. This oil has an active germicide with the qualities of an antiseptic and astringent. The oil can be used as an antibacterial but must be diluted. The eucalyptus is mainly used for respiratory problems.
When gathering fresh herbs, pick or snip the young leaves or whole sprigs if the plant is large enough. Be careful not to over-pick too many leaves from just one stem or from very young plants. The herbs are richest in aromatic oils when they are just coming into bloom and so this is the best time to harvest the plants. You can dry your herbs by hanging them. Take caution when purchasing too many dried herbs because their lifespan is limited.
Pests and diseases are a problem for herb gardens. Certain flies, caterpillars and leafhoppers are troublesome to such tender plants. You can spray to aid with this problem. But disease has a long-term effects on the herbs.
If you wish to learn more about herbs and their uses go to your local library and check out their unlimited resources on the subject or search the Web by going to a search engine and typing in the word "herbs."
When the world began people didn't know why herbs cured certain diseases, helped aid in the healing of wounds or worked as a pain reliever. People began experimenting with herbs, and soon they discovered they had a substance at their disposal that was good for a variety of things. Once the word was out I can only imagine they treated this natural substance as gold. In a sense to them it was more precious than gold; it was hope for the dying. The Bible says, "He causeth the grass to grow for the cattle, and herb for the service of man, that he may bring forth food out of the earth," Psalms 104:14.
Herbs have been around forever, but it has taken us thousands of years to discover their total beauty and use. People have been utilizing herbs as far back as the Bible days and the search continues on today. What are herbs? You would be amazed at the household items you use every day that consist of herbs. With their texture, taste, fragrance and color they are used in a variety of ways. Lotions, soaps, moisturizers, aftershave, hair care, facials, cleansers, seasons, candles, incense, perfumes, breath sweeteners, potpourris, sachets, medicines, tea, ink, glue, snuff and insect repellent.
Some herbal names you may recognize are myrrh, mistletoe, St. Johns Wort, thyme, onion, parsley, rose, rosemary, mint, coffee, cloves, chamomile, aloe, bay, birch, ginger, cinnamon, garlic, dandelions, eucalyptus. There are many more herbs but the list is too great to name. You probably use one type or another of herbs in your everyday life, but are unaware of their presence.
Herbs were first used for medicine. These plants were known for their healing effect and soon people caught on to this and started experimenting with them. Some herbs act as stimulants and others sedatives. They are used to treat things such as urinary disorders, sexual disorders, venereal disease, insomnia, hemorrhoids, constipation, minor stomach aches, kidney problems, memory, fatigue, blood pressure and headaches, etc.
Herbs are also used as a soothing agent in bath water in helping aching and sore joints. Some add it to their bath for the fragrance and feel. Many hair care companies have discovered herbs to be an asset to their shampoos, conditioners and gels. They look nice and work well when used in crafts too. When these plants are dried they make a perfect tool for making woven baskets, bouquets and dried wreaths.
The most common herbs that we know of today are the ones you use in your kitchen. Basil, chives, cinnamon, cloves, sage and parsley are only a few that are used as cooking agents. Take cinnamon, for instance; it's sweet and comes whole or ground. This is a common name amongst cooks and is an asset to any spice rack. The cinnamon comes from a small tender evergreen tree. Their leaves are bright red but with maturity turn green. The inner bark when dried would curl into sticks, called cinnamon sticks. Some cultures use it to stimulate flavors of carrots, spinach, onions, apricots, cherries, apples, etc. Children enjoy candy made of cinnamon because of its unique flavor. The taste of cinnamon is bitter-sweet. With its delightful smell, potpourri is also made out of this spice. It has been recommended by herbalist that this spice helps aid in digestion and relieves vomiting. Thousands of years ago it has been said that cinnamon was also used in the embalming mixture.
Herbs are also used for dyes. If you've been searching for that perfect color then consider using herbs. By boiling these plants you can create many colors such as yellow, green and orange. For example boom, dandelion, and dock herbs produce yellow colors while bloodroot makes an orange. After boiling the herb and following a few steps you can dye things such as yarn.
Some people use herbs to create a beautiful garden. They are often used in landscaping adding a special beauty to any yard. One example is a theme garden. By separating your herbs by the ones used to create fragrance, dyes, medicinal, cooking and color you can create a beautiful, useful garden you can be proud of. Herbs have been known for keeping pests such as caterpillars out of gardens. They can also improve the flavor of a plant nearby and have been known to kill neighbor plants. If you weren't born with a green thumb don't worry. Growing herbs is actually easier than growing vegetables. Some types of herbs need a well-drained, sunny area with plenty of room with fertile soil. Raised beds or containers are best when used to help with drainage. Other herbs prefer the shade and can survive in damp soil.
It has been told that Mary used herbs to stuff the bed that Christ laid in many years ago. Today people also use them to stuff pillows or beds because they aid sleep problems with their soothing vapors.
A common herb that we use today is the aloe plant. It's described as having long, tapering, fleshy leaves that when broken expose sap. Aloe is traced back 2,000 years ago when it was first used for medicine. People would apply aloe to wounds. Some believed it helped stop hair loss and so they applied this sap to their scalp. It was also used to help with constipation, insomnia, hemorrhoids, headaches and more. Today the most common use for the aloe plant is treating burns and poison ivy. Aloe has also been used to help clear up warts. It has a distinctive smell and soothing feel, and can be found in lotions, shampoos, shaving cream, face cream and many more things.
Another common herb to us today is eucalyptus. This comes from a tree that shimmers and has silver leaves and a creamy bark. There are over 500 species of eucalyptus. Since this tree has an ability to store water in its roots, to some people it has became a source of drinking water. The oil from the eucalyptus possesses a cooling taste. It has a spicy odor and is clear or pale yellow in color. This oil has an active germicide with the qualities of an antiseptic and astringent. The oil can be used as an antibacterial but must be diluted. The eucalyptus is mainly used for respiratory problems.
When gathering fresh herbs, pick or snip the young leaves or whole sprigs if the plant is large enough. Be careful not to over-pick too many leaves from just one stem or from very young plants. The herbs are richest in aromatic oils when they are just coming into bloom and so this is the best time to harvest the plants. You can dry your herbs by hanging them. Take caution when purchasing too many dried herbs because their lifespan is limited.
Pests and diseases are a problem for herb gardens. Certain flies, caterpillars and leafhoppers are troublesome to such tender plants. You can spray to aid with this problem. But disease has a long-term effects on the herbs.
If you wish to learn more about herbs and their uses go to your local library and check out their unlimited resources on the subject or search the Web by going to a search engine and typing in the word "herbs."
Wednesday, July 30, 2008
Homemade Spa Treatments: Recipes to Soothe the Skin and the Soul
Wouldn't it be great to escape to a hidden retreat, where you would be pampered and primped? Now you can relax at home with these luxurious beauty and bathing tips.
By using simple, natural ingredients, you can freshen your face, while pleasing your senses. The fruity aromas and floral perfumes will have your senses reeling. The following masks are both beneficial and luxurious, leaving skin feeling silky and smooth.
Peachy mask
This is a good all-around mask for normal skin. The acid in the peach helps in skin continuity and balance.
One medium-large peach
1 tablespoon of vanilla yogurt
1 tablespoon of honey
1/4 cup of wheat germ
Place in a blender and mix until smooth and creamy.
Chill for 5 to 15 minutes then rub onto face. Leave the mask on for at least 20 minutes, rinsing with warm milk or warm water. Store the mixture in the refrigerator for up to three days.
Strawberry mask
This is great for cleaning pores!
3/4 cup of strawberries
1 tablespoon vanilla or strawberry yogurt
1 tablespoon honey
1/4 cup of warm Grapenuts cereal in 2 tablespoons of milk (warm in microwave for one minute)
Blend all ingredients.
Immediately put this mixture onto face, spreading rather thickly. Leave it on for 20 minutes and rinse with a mixture of lemon water (1 cup of cool water with just a drop of lemon extract). This will close your pores, keeping your face clean and blemish free. This mask can be stored for a few days, but remember to reheat the mixture before using.
Now that you have your face drenched in paradise, enjoying a creamy mask, you have 20 minutes to kill. How does a nice, hot bath sound? Slip into a steaming tub after sprinkling some of these aromatic bath salts and you'll think that you've slipped into heaven. Are you ready to give yourself a treat? Take a deep breath and feel all of the tension disappear. Here are a few recipes for a relaxing bath that will make all your worries fade.
Perfumed Bath Salts
1/4 cup Epsom salts
2 teaspoons arrowroot powder
6 drops of any fragrant oil
Lavender Fizz Bath Salts
1/3 cup bicarbonate
2 teaspoons dried rose petals
8 drops lavender oil
8 drops geranium oil
Fizzy and Fun Bath Salts
1/2 cups bicarbonate
1/4 cups citric acid
8 to 10 drops essential oil
30 drops food coloring of choice
Instructions for all bath salts:
Mix the dry ingredients together, adding the oils and color one at a time. Mix well and keep the powder in an airtight jar. Add a spoon or two to your next bath. These powders can last for several months. (Bath water must be very warm for the fizzing action to occur.)
Now you have all the ingredients that you need for a calming and peaceful bath, so what are you waiting for? Start mixing so that you can relax and enjoy!
Food for Thought – Ginkgo biloba
Ginkgo biloba is an example of traditional herbal wisdom, mainly derived from the doctrine of signatures, empirical evidence and generations of use. It has been far ahead of the scientific community in applying Ginkgo for healing benefit.
One of the tenets of herbalism is the 'Doctrine of Signatures.' It states that if we are able to listen and learn from the plant itself by visiting its habitat, recognizing its relationships with other organisms and by appreciating its sensual characteristics such as color, shape, smell, taste and feel, we will be pointed to indications for its use.
Ginkgo is the oldest living tree species and can be traced back more than 200 million years. Once common in North America and Europe, the Ginkgo was almost destroyed in the Ice Age in all regions of the world except China where it has been cultivated as a sacred tree. At present, Ginkgo has been planted throughout North America, mainly as an ornamental tree. Ginkgo has one of the most distinctive and interesting leaf shapes. It is a fan-shaped leaf, divided into two lobes, appropriately named biloba. It seems rather serendipitous that the Ginkgo leaf should closely resemble the human brain.
The medicinal use of Ginkgo has been traced back to the oldest Chinese Materia Medica in 2800 BC. The Ginkgo nut was used to expel mucus from the bronchioles and lungs and to inhibit a cough. However, the nut can be toxic in large amounts.
Today, when people speak of Ginkgo, they are speaking of the Ginkgo LEAF extract. In fact, Ginkgo leaf extracts are now among the leading prescription medicines in Germany and France, where they account for 1% and 1.5% respectively, of total prescription sales. In 1989, more than 100,000 physicians worldwide wrote more than 10 million prescriptions for Ginkgo biloba extracts (1).
Ginkgo is not an herb of youth. Rather, it chooses to exert its activity on the circulation, one of the systems most often affected by the aging process. While there are studies of young people benefiting from Ginkgo (2, 7), most studies have focused on the use of Ginkgo in conditions such as insufficient blood flow of the brain resulting in poor memory, depression or dementia, and in cases of peripheral vascular insufficiency such as intermittent claudication (3). These situations are most common in an aging population.
These effects have been attributed to the presence of flavone glycosides within the Ginkgo leaf. Most Ginkgo extracts are standardized to contain 24% of these constituents; the use of these extracts is supported in over 300 clinical and experimental studies. Ginkgo tinctures are also effective if careful attention is placed on the quality of tincture obtained.
Ginkgo and the Brain
Research has shown Ginkgo to have numerous effects on the brain.
- Ginkgo normalizes circulation by producing tonic effects on the blood vessels. Ginkgo causes the blood vessels to dilate, thereby increasing circulation and delivery of oxygen and glucose to the brain cells. Ginkgo has been shown to increase the circulation in the brain in areas most affected by clots (5).
- Metabolic reactions produce free radicals that are very reactive by-products and will attack cellular membranes. Ginkgo works as an anti-oxidant to protect the membranes of the brain cells from damage (5).
- Nerve cell transmission is dependent on the transport of potassium into (and sodium out of) the cell. Ginkgo increases the rate at which this happens; thus information is transmitted faster at the nerve cell level (4).
- Ginkgo has an anti-platelet effect, which decreases the chance of blood clot formation in all areas of the body (6).
Ginkgo is extremely safe. Side effects are uncommon if taken appropriately. There has been concern raised regarding drug/herb interactions with Ginkgo, and blood thinning medications because of its anti-platelet effects. Prudence in taking this herb should be indicated in this situation.
Ginkgo has many benefits so to call it the "memory" or "brain" herb does not do it justice. It has been used to help with impotence, ringing in the ears (tinnitus), multiple sclerosis, neuralgia and neuropathy. Recent research has shown it to be effective in delaying mental deterioration in the early stages of Alzheimer's disease. The essence of Ginkgo is "nourishment." While each of our cells gain nourishment through improved circulation, so too do our minds gain nourishment from the many centuries of wisdom Ginkgo brings with it. It truly is "food for thought."
References
- Murray, Michael T. 1995. The Healing Power of Herbs. Prima Publishing, Inc. p. 145.
- Hindmarch, I. and Sughan, A. 1984. The Psychopharmacological Effects of Ginkgo Biloba Extract in Normal Healthy Volunteers. Int J Clin Pharmacol Res 4, 89-93.
- Peters, H, Kieser M, Holscher U. 1998. Demonstration of the Efficacy of Ginkgo biloba Special Extract on Intermittent Claudication: a Placebo-Controlled, Double-Blind Multi-center Trial. Vasa: 27(2): 106-110.
- Gessner, B., Boelp, A., and Klasser, M. 1985. Study of the long-term action of Ginkgo biloba extract on vigilance and mental performance as determined by means of quantitative pharmaco-EEG and psychometric measurements. Arzneimittel-Forsch 35, 1459-1465, 1985.
- DeFeudis FV (editor). 1991. Ginkgo biloba Extract: Pharmacological Activities and Clinical Applications, Elsevier, Paris, 1991.
- Kleijnen J and Knipschild P, 1991. Ginkgo biloba. Lancet 340: 136-9
- Tamborini, A; Taurelle R, 1993. Value of Standardized Ginkgo biloba Extract in the Management of Congestive Symptoms of Premenstrual Syndrome. Rev. Fr Gynecol Obstet (France) 88: 447-457.
Sunday, July 20, 2008
The Protective Power Of Plants
The New Frontier
In China, they've been used for centuries to halt high blood pressure; in Europe, they've been linked with preventing lung cancer; in Japan, they're used as health-enhancers; in America, scientists are exploring their ability to prevent common health problems, ranging from cancer and heart disease to high blood pressure and arthritis.
Phytochemicals. These naturally occurring substances in plants are being lauded as "natural pharmacy," empowered with the ability to protect our health. Indeed, as research illuminates their potential health benefits, phytochemicals are emerging as the ultimate gift of health from a beneficient Mother Nature.
Pioneering Research
Since the 1960s, the scientific community has been working to pin down the healing properties of the phytochemicals in the plant-based whole food groups of fruits, vegetables, beans and peas (legumes), and to a lesser extent, whole grains. Then in 1989, the National Cancer Institute (NCI) sponsored still more research to target the cancer-fighting phytochemical compounds in plant-based foods, especially fruits and vegetables.
Called the "Designer Food Program," phytochemicals' link to preventing various ailments has been explored with NCI funds. To date, polyacetylenes from parsley have been found to deactivate the synthesis of prostaglandins, potent carcinogens and isoflavones from legumes seem to neutralize cancer-gene enzymes. In addition, researchers have identified sulvoraphane, one of the substances in a class of phytochemicals called indoles. Found mostly in cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, sulforaphane lowers the risk of breast cancer by deactivating excess estrogen, a female hormone associated with breast cancer.
International research has shown that phytochemical-rich diets may help to prevent high blood pressure, control cholesterol and be useful in treating a plethora of ailments ranging from cataracts to gallstones. But teasing out the phytochemical health factor in various plant-based foods isn't easy. One reason is that there are thousands, probably hundreds of thousands, of phytochemicals; another is that single phytochemicals, isolated from their relatives, may not bring anticipated health benefits.
Vegetable Power
"Eat your vegetables," admonished our mothers. Now, research is substantiating what many moms knew all along: fruits and vegetables are good for you. In fact, colored fruits and vegetables, such as dark-green spinach, chard, collard, and kale; yellow-orange carrots, sweet potato, squash and cantaloupe; and deep red tomatoes and red peppers, may be especially helpful in warding off disease," suggests The New York Times health writer Jane Brody in a recent article.
Researchers in Japan, who have been studying the health benefits of fruits and vegetables for 30 years, agree. Based on a large-scale prospective study, led by Takeshi Hirayama, M.D., and colleagues at the Institute of Preventive Oncology in Tokyo, it's likely that a lifestyle that includes lots of colored fruits and vegetables is the key to health and longevity.
This conclusion was reached after Dr. Hirayama and his research team followed more than 265,000 adults for 17 years, in six areas throughout Japan. The results linked the aging process and mortality with the lifestyle risk factors of: a diet low in colored fruits and vegetables, meat and alcohol consumption, smoking and stress management. Specifically, those whose lifestyle included lots of colored fruits and vegetables and who didn't consume meat or alcohol and didn't smoke had the lowest risk of death. Based on 44 causes of death, those with the highest mortality risk had an entirely opposite lifestyle, which included meat and alcohol consumption, smoking, and the intake of little or no fruits and vegetables. Interestingly, study participants who smoked, ate meat, and drank alcohol but who also ate colored fruits and vegetables had a death risk factor that fell between the highest and lowers risk groups.
Concludes Dr. Hirayama: "Speed of aging is likely to be controlled by lifestyle modification. Smoking cessation, avoiding or limiting alcohol and meat consumption, and increased consumption of colored fruits and vegetables must be the wisest and healthiest way to live."
Another study, the China Diet Health Project, conducted by T. Colin Campbell, Ph.D., a nutritionist at Cornell University, Ithaca, NY, supports Dr. Hirayama's findings. Dr. Campbell's project, based on data from 6,500 people, examined the link between diet, lifestyle and 45 different diseases. His conclusion: a diet consisting mostly of fruits, vegetables and grains seems to protect against many common Western diseases.
And in Europe, Dr. H. K. Bisalski, a professor at the Institute fur Biologische Chemi in Stuttgart, Germany, has linked specific antioxidant properties for phytochemicals to preventing heart disease. A biochemist specializing in this field of research, Dr. Bisalski has studied what he calls "preventive plasma levels," the concentrations of phytochemicals and antioxidants needed in the blood to prevent heart disease.
To reap the preventive effects of certain phytochemicals, he recommends at least 200 grams of fruits and vegetables daily, in order to achieve optimal plasma levels of the antioxidants beta carotene and vitamins E and C.
"I've studied the preventive effects of phytochemicals and antioxidants," he explained during a recent interview, "and 200 grams daily of fruits and vegetables is enough to bring plasma levels to 2-5 mg. beta carotene daily; 15-30 mg. vitamin E (alpha-tocophorol); and 150 mg. vitamin C," the amounts he believes are adequate to prevent heart disease. "These aren't low doses," he says. "They're higher than the Recommended Daily (Dietary) Allowance (RDA) in the United States."
For those of us who can't always achieve this goal, Dr. Bisalski suggests "ritualizing" your intake of fruits and vegetables. "The most effective way to increase your intake of phytochemicals is by drinking mixed vegetable juice and fruit juice. For instance, in the morning you don't decide if you're going to brush your teeth. You just do it. It has become a ritual. In the same way, try to establish a ritual of drinking orange juice or fruit juice in the morning. In the afternoon, have two glasses of mixed-vegetable juice. If you do this every day, it will become a ritual, and you'll be certain you're getting the necessary level of phytochemicals."
Disease Prevention
There has been a lot of talk about changing our health-care system from one that emphasizes treatment of disease with drugs and surgery to one that emphasizes prevention. More than ever, we're beginning to realize the importance of assuming responsibility for our own health. Nowhere is this more apparent than in choosing the foods we eat. Nutrition is being "re-discovered" as scientific research will attest, as a major preventive as well as a curative treatment tool for certain diseases. In the future, phytochemicals may play a large part in our efforts to maintain good health and prevent the diseases that plague our society.
Cancer
Perhaps some of the most exciting and credible research is being done in the field of cancer prevention and treatment. When the American Cancer Institute (ACI) began a reported $6 million study of phytochemicals to identify and assess cancer preventive properties and safety, phytochemicals moved into the mainstream of scientific research. There was another important breakthrough when the NCI earmarked $20 million for research led by Dr. Herbert Pierson, to study five foods found to be high in various phytochemicals: soybeans, garlic, licorice, citrus and vegetable juices. (See our article on "Designed Foods," page )
Just how do phytochemicals offer protection? Numerous mechanisms exist by which natural phytochemicals (and antioxidants) are believed to protect against carcinogenesis. Phytochemicals seem to work their magic by interfering with the development of cancer at the cellular level. Some prevent potential cancer cells from forming; others protect cells from damage by blocking, suppressing or inhibiting duplication of cancer cells; or they may help to boost the immune system. For instance, Brassica vegetables (including broccoli, cauliflower, cabbage, and Brussels sprouts) contain the phytochemical sulforaphane, which seems to stimulate the production of anti-cancer enzymes and bolster the body's natural ability to ward off cancer. Indoles, found in the same vegetables, seem to stimulate enzymes that make the hormone, estrogen, less effective, possibly reducing breast cancer risk.
There have been at least 150 human studies done to compare the eating habits of people with and without lung, esophageal, breast and other cancers. Those who ate the most fruits and vegetables were about half as likely to have cancer as those who ate the least. Research into anti-carcinogenic factors of chemicals in plants was boosted by discoveries such as those by University of Minnesota Professor Lee Wattenberg, who observed that members of the cabbage (cruciferous) family, such as broccoli, protected mice from carcinogens. Since Wattenberg's work, many similar studies have identified other cancer-fighting phytochemicals.
In Japan, observations of very low lung cancer rates in a society of heavy smokers, as well as extremely low levels of breast and intestinal cancer, led investigators to research the high levels of phytochemicals found in the traditional Japanese diet of soy-based foods, vegetables and green tea. Green tea was found to be high in catechins as well as certain other phytochemicals and antioxidants and seemed to play a role in strengthening the immune system and combating cancer.
Arthritis
Although there are many different types and causes of arthritis, painful, swollen joints, stemming from inflammation in the joint region, is a common denominator. So far, there is no specific cause or cure for this disease, but preliminary studies show that some phytochemical-rich foods may work to reduce swelling and inflammation associated with various types of arthritis. More research is needed before the FDA will consider approving some of these substances for the treatment of rheumatoid arthritis.
Phytochemicals in the following foods have been found to help alleviate arthritic problems in many people. Bioflavonoids in citrus fruits, fruits, vegetables, whole grains, legumes, and honey help to reduce inflammation. Allylic sulfides in garlic and ginger help to block formation of inflammatory substances. Gamma-linolenic acid (GLA), found in the seeds of evening primrose and black currant have been found to reduce inflammation in some people.
Osteoporosis
Osteoporosis (loss of bone mass mainly in the vertebral spinal column, wrist, and hip) afflicts at least 15-20 million Americans (mostly women). At least one out of three people age 65 or older have some form of the disease. The primary cause of death in elderly women is complications from hip fracture, often the result of osteoporosis which began years earlier. One-third of all victims die within a year following these fractures. In a recent article on osteoporosis, soy foods expert Dr. Mark Messina, Ph.D., cites the work of William Prouix and Connie Weaver, Ph.D. and their research on soybeans and the prevention of osteoporosis: "...soybeans," he writes, "are a good source of calcium, which is absorbed about as well as the calcium found in milk. In addition, the isoflavones in soybeans have a beneficial effect on bone health, possibly by inhibiting bone resorption." Furthermore, soy protein does not seem to cause loss of calcium the way proteins in animal foods do.
PMS and Menopause
Could certain phytochemicals influence a woman's production of the hormones that promote PMS (pre-menstrual syndrome)? No one knows for sure, but there's some evidence that certain phytochemicals can minimize psychological and physical symptoms. When a woman's body stops making estrogen, and she enters into menopause, she may suffer from such side effects as hot flashes and mood disturbances. Isaflavones, found in soy products and also contained in cereals (such as corn flakes), whole grains, complex carbohydrates, legumes, and cold pressed oils (such as sesame, olive, corn and safflower) may help to control these symptoms, as well as depression, fatigue and anger.
Current research, (including studies of the Asian diet, which includes many soy-based foods) shows that soybeans help to provide relief from mood swings and hot flashes. "In Japan, where women traditionally eat a high soy diet, hot flashes are so rare that there is no word to describe them," states a recent study. Similar findings have been seen with women following strict vegetarian or vegan diets.
The reasons for these findings seem to stem from a diet lower in fat (high-fat diets increase the estrogen level in the body) and higher in phytoestrogens. Phytoestrogens are weak estrogens produced by approximately 300 different plant-based foods such as bean sprouts, sesame seeds, carrots, corn, apples, oats, etc. However, the best source is probably soy-based foods such as soybeans, tofu, soy milk, soy protein and tempeh (but not soy oil or soy sauce).
Because they are rich in the phytoestrogen, an isoflavone called genistein, as well as a host of other phytochemicals, soy foods are sparking the interest of health professionals such as Dr. Messina, and Dr. David Zava, co-director of the Cancer Research Division, California Public Health Foundation, and others affiliated with cancer research. These phytoestrogens seem to mimic the body's estrogen without its detrimental effects. It may be that soybeans, for instance, contain a natural analogue which seems to block estrogen's ability to stimulate certain hormone related carcinogens. Indeed, the NCI recently devoted an entire meeting to dietary phytoestrogens.
Researchers believe that during and after menopause, a woman's low levels of estrogen may boost the risk of heart disease and osteoporosis. Phytoestrogens can provide a source of the hormone without seeming to increase the risk of cancer.
Could Your Refrigerator be the Medicine Cabinet of the Future?
What is the future of phytochemicals and their role in healthcare and disease prevention?
As the population ages, the need to improve the quality of life in later years becomes more important. Paired with this is a concern about the quality of health care in this country. Subsequently, more people are taking responsibility for their own health. Sorting out which plant chemicals might be useful in preventing disease is still a new science; however, evidence gathered so far indicates that choosing a diet rich in fruits and vegetables can lower the risk of disease.
"Foods can no longer be evaluated only on the basis of their nutrition and fiber content," says Dr. Messina. "We have a new paradigm in nutrition. Foods contain phytochemicals, which are, in a sense, the vitamins and minerals of the 21st century."
Black Bean Salsa
Here's a recipe we think you'll like, not only because it tastes good but because it's also loaded with foods rich in disease-fighting phytochemicals.
15 oz. canned black beans cooked with salt
1 cup chopped tomatoes
1/2 cup yellow corn, cooked, drained
1/2 cup chopped red onion
1/4 cup fresh cilantro, chopped
1/4 cup canned jalapeno peppers, chopped
1 clove minced garlic
1/4 cup fresh lime juice
1. Drain black beans well. Jalapeno peppers should also be drained and seeds removed.
2. Combine all ingredients in a medium bowl and toss well. Let stand one hour. Serve over burritos, with main dishes or as a dip with toasted tortilla chips.
Yield: 3-1/2 cups
1/2 CUP SERVING: 84 calories, 5g protein; 16g carb; 1/2g fat; 0g saturated fat; 176mg sodium; 0mg cholesterol; 5g fiber.
Fruit Potpourri
Calvin's Own Phyto-Feasting
Making sure he has plenty of phytochemical-rich foods in his diet, Calvin Scherwitz of Waco, Texas, has been "ritualizing" his intake of phytochemicals for more than eight years. We've included two of his recipes here (modified for Nourish). Every morning, Calvin begins his day with a refreshing "Fruit Potpourri," a phytochemical-rich fruit infusion made in a Vitamixer. A blender works just fine, though, with most fruits. Although our sample for his Veggie Stir-Unfry contains seven veggies, Calvin's version often includes up to 14 vegetables: tomatoes, bell peppers, cauliflower, broccoli, onion, squash, water chestnuts, celery, mushrooms, bean sprouts, Chinese cabbage, carrots, snow peas and bamboo shoots. He especially liked to prepare it when his son, Trey, brought friends home from college, "and they just loved it," says Calvin. For a change of pace, bake a potato; slice it or mash it, then place a portion on the bottom of the dinner plate. Cover with unfried veggies of choice.
5 slices peaches, fresh or frozen
1 small banana, peeled
3 large strawberries, fresh
1 cup pineapple, fresh or canned
1/4 pineapple juice, from bottle or canned fruit
1/2 cup fruit cocktail, canned, in natural juices
1-1/2 cups water or soy milk or nonfat milk
1 Tbsp. vanilla (opt.)
1/4 nonfat, dry milk (opt.)
15 ice cubes (opt.)
Place all ingredients in a blender. Mix until well-blended. Enjoy!
Yield: 4-5, 8 oz. servings
1 serving: 93 calories; 2g protein; 21g carb; .4g fat; .08g saturated fat; 25mg sodium; .67g cholesterol; 1.6g fiber.
Veggie Stir-Unfry
Dressing:
3 garlic cloves, peeled and minced
4 Tbsp. lemon juice
2 Tbsp. reduced sodium soy cause
2 Tbsp. balsamic vinegar
1 Tbsp. brown sugar (opt.)
1/2 tsp. black pepper, freshly ground
Vegetables:
1 zucchini, chopped
1 red pepper, chopped
6 large button mushrooms, sliced
1 cup corn kernels, frozen
Flowerettes from 1 stalk broccoli, chopped
30 snow peas, trimmed
1 onion, chopped
2 potatoes, baked, sliced or mashed (opt.)
1. Wash and prepare the vegetables; set aside.
2. Make the dressing by mixing the ingredients in a bowl.
3. To make the stir-unfry, heat the dressing in a wok or large saucepan. Add the veggies, then stir over high heat for 3 minutes, or until tender-crisp. Serve as is, or over potatoes, or whole grains, such as brown rice or barley.
Yield: 6, 1 cup servings
1 SERVING: 145 calories; 4.4g protein; 33.8g carb; .3g fat; .06g saturated fat; 214mg sodium; 0g cholesterol; 4.0g fiber.
In China, they've been used for centuries to halt high blood pressure; in Europe, they've been linked with preventing lung cancer; in Japan, they're used as health-enhancers; in America, scientists are exploring their ability to prevent common health problems, ranging from cancer and heart disease to high blood pressure and arthritis.
Phytochemicals. These naturally occurring substances in plants are being lauded as "natural pharmacy," empowered with the ability to protect our health. Indeed, as research illuminates their potential health benefits, phytochemicals are emerging as the ultimate gift of health from a beneficient Mother Nature.
Pioneering Research
Since the 1960s, the scientific community has been working to pin down the healing properties of the phytochemicals in the plant-based whole food groups of fruits, vegetables, beans and peas (legumes), and to a lesser extent, whole grains. Then in 1989, the National Cancer Institute (NCI) sponsored still more research to target the cancer-fighting phytochemical compounds in plant-based foods, especially fruits and vegetables.
Called the "Designer Food Program," phytochemicals' link to preventing various ailments has been explored with NCI funds. To date, polyacetylenes from parsley have been found to deactivate the synthesis of prostaglandins, potent carcinogens and isoflavones from legumes seem to neutralize cancer-gene enzymes. In addition, researchers have identified sulvoraphane, one of the substances in a class of phytochemicals called indoles. Found mostly in cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts, sulforaphane lowers the risk of breast cancer by deactivating excess estrogen, a female hormone associated with breast cancer.
International research has shown that phytochemical-rich diets may help to prevent high blood pressure, control cholesterol and be useful in treating a plethora of ailments ranging from cataracts to gallstones. But teasing out the phytochemical health factor in various plant-based foods isn't easy. One reason is that there are thousands, probably hundreds of thousands, of phytochemicals; another is that single phytochemicals, isolated from their relatives, may not bring anticipated health benefits.
Vegetable Power
"Eat your vegetables," admonished our mothers. Now, research is substantiating what many moms knew all along: fruits and vegetables are good for you. In fact, colored fruits and vegetables, such as dark-green spinach, chard, collard, and kale; yellow-orange carrots, sweet potato, squash and cantaloupe; and deep red tomatoes and red peppers, may be especially helpful in warding off disease," suggests The New York Times health writer Jane Brody in a recent article.
Researchers in Japan, who have been studying the health benefits of fruits and vegetables for 30 years, agree. Based on a large-scale prospective study, led by Takeshi Hirayama, M.D., and colleagues at the Institute of Preventive Oncology in Tokyo, it's likely that a lifestyle that includes lots of colored fruits and vegetables is the key to health and longevity.
This conclusion was reached after Dr. Hirayama and his research team followed more than 265,000 adults for 17 years, in six areas throughout Japan. The results linked the aging process and mortality with the lifestyle risk factors of: a diet low in colored fruits and vegetables, meat and alcohol consumption, smoking and stress management. Specifically, those whose lifestyle included lots of colored fruits and vegetables and who didn't consume meat or alcohol and didn't smoke had the lowest risk of death. Based on 44 causes of death, those with the highest mortality risk had an entirely opposite lifestyle, which included meat and alcohol consumption, smoking, and the intake of little or no fruits and vegetables. Interestingly, study participants who smoked, ate meat, and drank alcohol but who also ate colored fruits and vegetables had a death risk factor that fell between the highest and lowers risk groups.
Concludes Dr. Hirayama: "Speed of aging is likely to be controlled by lifestyle modification. Smoking cessation, avoiding or limiting alcohol and meat consumption, and increased consumption of colored fruits and vegetables must be the wisest and healthiest way to live."
Another study, the China Diet Health Project, conducted by T. Colin Campbell, Ph.D., a nutritionist at Cornell University, Ithaca, NY, supports Dr. Hirayama's findings. Dr. Campbell's project, based on data from 6,500 people, examined the link between diet, lifestyle and 45 different diseases. His conclusion: a diet consisting mostly of fruits, vegetables and grains seems to protect against many common Western diseases.
And in Europe, Dr. H. K. Bisalski, a professor at the Institute fur Biologische Chemi in Stuttgart, Germany, has linked specific antioxidant properties for phytochemicals to preventing heart disease. A biochemist specializing in this field of research, Dr. Bisalski has studied what he calls "preventive plasma levels," the concentrations of phytochemicals and antioxidants needed in the blood to prevent heart disease.
To reap the preventive effects of certain phytochemicals, he recommends at least 200 grams of fruits and vegetables daily, in order to achieve optimal plasma levels of the antioxidants beta carotene and vitamins E and C.
"I've studied the preventive effects of phytochemicals and antioxidants," he explained during a recent interview, "and 200 grams daily of fruits and vegetables is enough to bring plasma levels to 2-5 mg. beta carotene daily; 15-30 mg. vitamin E (alpha-tocophorol); and 150 mg. vitamin C," the amounts he believes are adequate to prevent heart disease. "These aren't low doses," he says. "They're higher than the Recommended Daily (Dietary) Allowance (RDA) in the United States."
For those of us who can't always achieve this goal, Dr. Bisalski suggests "ritualizing" your intake of fruits and vegetables. "The most effective way to increase your intake of phytochemicals is by drinking mixed vegetable juice and fruit juice. For instance, in the morning you don't decide if you're going to brush your teeth. You just do it. It has become a ritual. In the same way, try to establish a ritual of drinking orange juice or fruit juice in the morning. In the afternoon, have two glasses of mixed-vegetable juice. If you do this every day, it will become a ritual, and you'll be certain you're getting the necessary level of phytochemicals."
Disease Prevention
There has been a lot of talk about changing our health-care system from one that emphasizes treatment of disease with drugs and surgery to one that emphasizes prevention. More than ever, we're beginning to realize the importance of assuming responsibility for our own health. Nowhere is this more apparent than in choosing the foods we eat. Nutrition is being "re-discovered" as scientific research will attest, as a major preventive as well as a curative treatment tool for certain diseases. In the future, phytochemicals may play a large part in our efforts to maintain good health and prevent the diseases that plague our society.
Cancer
Perhaps some of the most exciting and credible research is being done in the field of cancer prevention and treatment. When the American Cancer Institute (ACI) began a reported $6 million study of phytochemicals to identify and assess cancer preventive properties and safety, phytochemicals moved into the mainstream of scientific research. There was another important breakthrough when the NCI earmarked $20 million for research led by Dr. Herbert Pierson, to study five foods found to be high in various phytochemicals: soybeans, garlic, licorice, citrus and vegetable juices. (See our article on "Designed Foods," page )
Just how do phytochemicals offer protection? Numerous mechanisms exist by which natural phytochemicals (and antioxidants) are believed to protect against carcinogenesis. Phytochemicals seem to work their magic by interfering with the development of cancer at the cellular level. Some prevent potential cancer cells from forming; others protect cells from damage by blocking, suppressing or inhibiting duplication of cancer cells; or they may help to boost the immune system. For instance, Brassica vegetables (including broccoli, cauliflower, cabbage, and Brussels sprouts) contain the phytochemical sulforaphane, which seems to stimulate the production of anti-cancer enzymes and bolster the body's natural ability to ward off cancer. Indoles, found in the same vegetables, seem to stimulate enzymes that make the hormone, estrogen, less effective, possibly reducing breast cancer risk.
There have been at least 150 human studies done to compare the eating habits of people with and without lung, esophageal, breast and other cancers. Those who ate the most fruits and vegetables were about half as likely to have cancer as those who ate the least. Research into anti-carcinogenic factors of chemicals in plants was boosted by discoveries such as those by University of Minnesota Professor Lee Wattenberg, who observed that members of the cabbage (cruciferous) family, such as broccoli, protected mice from carcinogens. Since Wattenberg's work, many similar studies have identified other cancer-fighting phytochemicals.
In Japan, observations of very low lung cancer rates in a society of heavy smokers, as well as extremely low levels of breast and intestinal cancer, led investigators to research the high levels of phytochemicals found in the traditional Japanese diet of soy-based foods, vegetables and green tea. Green tea was found to be high in catechins as well as certain other phytochemicals and antioxidants and seemed to play a role in strengthening the immune system and combating cancer.
Arthritis
Although there are many different types and causes of arthritis, painful, swollen joints, stemming from inflammation in the joint region, is a common denominator. So far, there is no specific cause or cure for this disease, but preliminary studies show that some phytochemical-rich foods may work to reduce swelling and inflammation associated with various types of arthritis. More research is needed before the FDA will consider approving some of these substances for the treatment of rheumatoid arthritis.
Phytochemicals in the following foods have been found to help alleviate arthritic problems in many people. Bioflavonoids in citrus fruits, fruits, vegetables, whole grains, legumes, and honey help to reduce inflammation. Allylic sulfides in garlic and ginger help to block formation of inflammatory substances. Gamma-linolenic acid (GLA), found in the seeds of evening primrose and black currant have been found to reduce inflammation in some people.
Osteoporosis
Osteoporosis (loss of bone mass mainly in the vertebral spinal column, wrist, and hip) afflicts at least 15-20 million Americans (mostly women). At least one out of three people age 65 or older have some form of the disease. The primary cause of death in elderly women is complications from hip fracture, often the result of osteoporosis which began years earlier. One-third of all victims die within a year following these fractures. In a recent article on osteoporosis, soy foods expert Dr. Mark Messina, Ph.D., cites the work of William Prouix and Connie Weaver, Ph.D. and their research on soybeans and the prevention of osteoporosis: "...soybeans," he writes, "are a good source of calcium, which is absorbed about as well as the calcium found in milk. In addition, the isoflavones in soybeans have a beneficial effect on bone health, possibly by inhibiting bone resorption." Furthermore, soy protein does not seem to cause loss of calcium the way proteins in animal foods do.
PMS and Menopause
Could certain phytochemicals influence a woman's production of the hormones that promote PMS (pre-menstrual syndrome)? No one knows for sure, but there's some evidence that certain phytochemicals can minimize psychological and physical symptoms. When a woman's body stops making estrogen, and she enters into menopause, she may suffer from such side effects as hot flashes and mood disturbances. Isaflavones, found in soy products and also contained in cereals (such as corn flakes), whole grains, complex carbohydrates, legumes, and cold pressed oils (such as sesame, olive, corn and safflower) may help to control these symptoms, as well as depression, fatigue and anger.
Current research, (including studies of the Asian diet, which includes many soy-based foods) shows that soybeans help to provide relief from mood swings and hot flashes. "In Japan, where women traditionally eat a high soy diet, hot flashes are so rare that there is no word to describe them," states a recent study. Similar findings have been seen with women following strict vegetarian or vegan diets.
The reasons for these findings seem to stem from a diet lower in fat (high-fat diets increase the estrogen level in the body) and higher in phytoestrogens. Phytoestrogens are weak estrogens produced by approximately 300 different plant-based foods such as bean sprouts, sesame seeds, carrots, corn, apples, oats, etc. However, the best source is probably soy-based foods such as soybeans, tofu, soy milk, soy protein and tempeh (but not soy oil or soy sauce).
Because they are rich in the phytoestrogen, an isoflavone called genistein, as well as a host of other phytochemicals, soy foods are sparking the interest of health professionals such as Dr. Messina, and Dr. David Zava, co-director of the Cancer Research Division, California Public Health Foundation, and others affiliated with cancer research. These phytoestrogens seem to mimic the body's estrogen without its detrimental effects. It may be that soybeans, for instance, contain a natural analogue which seems to block estrogen's ability to stimulate certain hormone related carcinogens. Indeed, the NCI recently devoted an entire meeting to dietary phytoestrogens.
Researchers believe that during and after menopause, a woman's low levels of estrogen may boost the risk of heart disease and osteoporosis. Phytoestrogens can provide a source of the hormone without seeming to increase the risk of cancer.
Could Your Refrigerator be the Medicine Cabinet of the Future?
What is the future of phytochemicals and their role in healthcare and disease prevention?
As the population ages, the need to improve the quality of life in later years becomes more important. Paired with this is a concern about the quality of health care in this country. Subsequently, more people are taking responsibility for their own health. Sorting out which plant chemicals might be useful in preventing disease is still a new science; however, evidence gathered so far indicates that choosing a diet rich in fruits and vegetables can lower the risk of disease.
"Foods can no longer be evaluated only on the basis of their nutrition and fiber content," says Dr. Messina. "We have a new paradigm in nutrition. Foods contain phytochemicals, which are, in a sense, the vitamins and minerals of the 21st century."
Black Bean Salsa
Here's a recipe we think you'll like, not only because it tastes good but because it's also loaded with foods rich in disease-fighting phytochemicals.
15 oz. canned black beans cooked with salt
1 cup chopped tomatoes
1/2 cup yellow corn, cooked, drained
1/2 cup chopped red onion
1/4 cup fresh cilantro, chopped
1/4 cup canned jalapeno peppers, chopped
1 clove minced garlic
1/4 cup fresh lime juice
1. Drain black beans well. Jalapeno peppers should also be drained and seeds removed.
2. Combine all ingredients in a medium bowl and toss well. Let stand one hour. Serve over burritos, with main dishes or as a dip with toasted tortilla chips.
Yield: 3-1/2 cups
1/2 CUP SERVING: 84 calories, 5g protein; 16g carb; 1/2g fat; 0g saturated fat; 176mg sodium; 0mg cholesterol; 5g fiber.
Fruit Potpourri
Calvin's Own Phyto-Feasting
Making sure he has plenty of phytochemical-rich foods in his diet, Calvin Scherwitz of Waco, Texas, has been "ritualizing" his intake of phytochemicals for more than eight years. We've included two of his recipes here (modified for Nourish). Every morning, Calvin begins his day with a refreshing "Fruit Potpourri," a phytochemical-rich fruit infusion made in a Vitamixer. A blender works just fine, though, with most fruits. Although our sample for his Veggie Stir-Unfry contains seven veggies, Calvin's version often includes up to 14 vegetables: tomatoes, bell peppers, cauliflower, broccoli, onion, squash, water chestnuts, celery, mushrooms, bean sprouts, Chinese cabbage, carrots, snow peas and bamboo shoots. He especially liked to prepare it when his son, Trey, brought friends home from college, "and they just loved it," says Calvin. For a change of pace, bake a potato; slice it or mash it, then place a portion on the bottom of the dinner plate. Cover with unfried veggies of choice.
5 slices peaches, fresh or frozen
1 small banana, peeled
3 large strawberries, fresh
1 cup pineapple, fresh or canned
1/4 pineapple juice, from bottle or canned fruit
1/2 cup fruit cocktail, canned, in natural juices
1-1/2 cups water or soy milk or nonfat milk
1 Tbsp. vanilla (opt.)
1/4 nonfat, dry milk (opt.)
15 ice cubes (opt.)
Place all ingredients in a blender. Mix until well-blended. Enjoy!
Yield: 4-5, 8 oz. servings
1 serving: 93 calories; 2g protein; 21g carb; .4g fat; .08g saturated fat; 25mg sodium; .67g cholesterol; 1.6g fiber.
Veggie Stir-Unfry
Dressing:
3 garlic cloves, peeled and minced
4 Tbsp. lemon juice
2 Tbsp. reduced sodium soy cause
2 Tbsp. balsamic vinegar
1 Tbsp. brown sugar (opt.)
1/2 tsp. black pepper, freshly ground
Vegetables:
1 zucchini, chopped
1 red pepper, chopped
6 large button mushrooms, sliced
1 cup corn kernels, frozen
Flowerettes from 1 stalk broccoli, chopped
30 snow peas, trimmed
1 onion, chopped
2 potatoes, baked, sliced or mashed (opt.)
1. Wash and prepare the vegetables; set aside.
2. Make the dressing by mixing the ingredients in a bowl.
3. To make the stir-unfry, heat the dressing in a wok or large saucepan. Add the veggies, then stir over high heat for 3 minutes, or until tender-crisp. Serve as is, or over potatoes, or whole grains, such as brown rice or barley.
Yield: 6, 1 cup servings
1 SERVING: 145 calories; 4.4g protein; 33.8g carb; .3g fat; .06g saturated fat; 214mg sodium; 0g cholesterol; 4.0g fiber.
Healing Foods: Wholesome Sweets
White sugar has long been considered a nutritional nemesis-and not just by hard-line health fanatics. From doctors to dentists, the mainstream medical community has long issued warnings about excessive sugar intake, noting the part sugar plays in obesity and tooth decay. But the story doesn't end with refined white sugar, nor with cavities and weight gain. Excess sugar in any form can present a myriad of maladies and wreak havoc on overall health.The Not-So-Sweet Story Of Sugar
White sugar, or sucrose, is the sweetener that has fallen into the gravest ill repute. Sugar, from sugar cane and sugar beets, is completely stripped of all nutrients during the refining process. The natural dark color of unrefined sugar is removed by bleaching, using a chemical process that incorporates animal by-products to produce the white, crystalline substance we sprinkle on our cereals or dump into our coffee.
The possible detrimental effects of white sugar, specifically, are numerous and discouraging. The American Journal of Clinical Nutrition and The American Heart Journal agree: sugar can contribute to obesity, tooth decay, impaired cellular growth, nutrient deficiencies, increased cholesterol levels, hypoglycemia, heart disease, and diabetes. And while refined white sugar is stripped of its natural nutrients, minerals are still required to adequately metabolize it in the body. When sugar is ingested, the body mobilizes stored vitamins and minerals, including salt, potassium, chromium, magnesium, and calcium to accommodate the rapid absorption of sugar into the bloodstream.
Furthermore, white sugar, which is rapidly absorbed into the blood as glucose, creates a roller-coaster ride in the body, with rapid ups and downs in blood sugar levels. To compensate for dramatic increases in blood glucose levels, the pancreas overproduces insulin to allow glucose to be absorbed by body cells. As a result, blood glucose levels drop to lower levels than before sugar consumption.
In spite of these consequences, Americans continue their tragic love affair with refined sugar. It's estimated that we consume about one-fifth of the world's sugar production, about 31 billion pounds every year. For some Americans, sugar makes up 20 percent of their daily diet. In our country, refined white sugar is the third most frequently consumed food-right after coffee and white bread.
The Highs And Lows Of Blood Sugar
Hypoglycemia, or low blood sugar, is marked by abnormally low levels of glucose or rapid fluctuations of blood sugar levels. The main cause is, of course, excessive consumption of refined sugars and simple carbohydrates. Other factors-including food allergies, nutrient deficiencies, excessive exercise, stress, caffeine, alcohol and drug use, and cigarette smoking may also contribute to hypoglycemia.
The symptoms related to hypoglycemia are broad and varied, and may range from mild to severe. In fact, because of the broad nature of complaints, hypoglycemia is one of the most frequently misdiagnosed medical conditions. Some symptoms include anxiety, weakness, sweating, rapid heart rate, lethargy, irritability, dizziness, impaired memory, lack of concentration, extreme hunger, and digestive problems.
The recommended treatment for hypoglycemia includes eating five or six small meals throughout the day to maintain a stable level of blood glucose. Caffeine, alcohol, simple carbohydrates, and refined sugars should be avoided. The diet should focus on whole, unprocessed foods including whole grains, nuts and seeds, and adequate protein. An abundance of fiber is important, too, since fiber has a stabilizing influence on glucose levels.
Diabetes And Diet--Sweet Relief
Diabetes mellitus is a chronic, degenerative disease that manifests itself in a lack of insulin-a hormone produced in the body which is necessary for sugar metabolism. In a normal, healthy body, the pancreas produces the right amount of insulin to metabolize and maintain steady blood sugar levels. People with diabetes cannot produce insulin or are resistant to insulin that is produced in their bodies. As a result, their bodies are unable to remove excess glucose from the bloodstream. The ultimate effects of diabetes include heart disease, kidney disease, hypertension, gangrene, infections, blindness, strokes, and death.
Two types of diabetes exist: Type I (insulin-dependent diabetes) is characterized by the body's inability to produce insulin. Type II (non-insulin-dependent adult-onset diabetes) is the more common form, and generally occurs in middle age. In Type II diabetes, the pancreas produces insulin to metabolize sugar in the blood. The body, however, resists the action of insulin and fails to absorb excess glucose in the blood. Indications of Type I diabetes include extreme hunger, constant thirst, frequent or excessive urination, and weight loss. Type II, or adult-onset, diabetes can usually be controlled by natural methods, including diet, weight management, and certain supplements.
Diet alone can control most cases of Type II adult-onset diabetes. Most people with adult-onset diabetes are overweight, and obesity and excess caloric intake aggravate the condition by creating a resistance to insulin. Additionally, certain supplements can help balance the body in general and treat diabetes specifically.
Hold The Sugar: A New Way Of Eating
Since most cases of adult-onset diabetes can be controlled with diet, the best solution is a regimen consisting of natural, unprocessed, high-fiber foods and abstinence from refined, processed foods, especially white sugar. The focus should be on complex carbohydrates such as whole, organic grains and vegetables, beans and legumes, fresh fruits in moderation, and cultured milk products like yogurt. Foods to steer clear of include refined sugar, white flour, excess fats, coffee and caffeine, and dried fruits because of their high concentration of sugars. Natural sweeteners including honey, maple syrup, and molasses should be used with caution.
Some debate exists as to whether sugar actually triggers diabetes. The traditional diet for diabetics avoided an abundance of fruits and carbohydrates. According to the Environmental Nutrition newsletter, current guidelines from the American Diabetes Association do allow simple carbohydrates, since it has been postulated that the total amount of carbohydrates, rather than the type of carbohydrate is the main concern. Other research has revealed that diabetic patients who followed diets limited in simple sugars but rich in complex carbohydrates such as beans, grains, and vegetables experienced a substantial blood sugar drop.
High-fiber foods are crucial for stabilizing blood sugar levels. Dietary fibers help lower blood sugar levels and decrease the rate of absorption of sugars into the bloodstream. The recommended amount of fiber intake ranges from 25 to 35 grams per day. Since most people only consume about 12 to 18 grams per day, diabetics may need to triple their fiber intake, gradually. One suggestion: have a bowl of beans for breakfast. It's a fast way to add fiber to your diet, and may help stabilize blood sugar levels through the day.
Sweet Nothings: Supplements For Balancing Blood Sugar
Although certain nutrients are necessary for metabolizing sugar, they may be missing from your body if your diet is high in refined, processed foods. Some supplements that can help modulate blood sugar levels include chromium, manganese, zinc, B-complex, inositol, and vitamin C. According to the Journal of Ethnopharmacology, Gymnema sylvestre, an Ayurvedic herb, may reduce insulin requirements. Stevia is an herbal sweetener that helps stabilize blood sugar levels and doesn't require insulin for its metabolism. The Annals of Nutrition and Metabolism report that the herb fenugreek contains compounds that have been shown to decrease blood sugar levels in diabetics.
Dessert By Any Other Name
So what's a health-conscious American with a sweet tooth to do? Holding the sugar doesn't mean shunning sweets entirely. Numerous natural forms of sweeteners exist that contain nutrients lacking in refined white sugar, are metabolized more slowly by the body, and cause fewer ill health effects than white sugar.
Other names for sugar include corn syrup, syrup, glucose, sucrose, and dextrose. These are only marginally better, if at all, than refined white sugar. Because of potential health hazards, artificial sweeteners, like saccharine, obviously aren't an option in a healthy diet. Natural sweeteners include raw, unfiltered honey, fructose, maple syrup, Sucanat, barley malt, rice syrup, and molasses. These are preferred to refined white sugar, and are helpful transitional foods to ease cravings for sweets. Coconut powder and raisin water can be used as substitutes for sugar in cooking. Even so, they're still sugars, and should be used in moderation. Remember, too, that sugar is cleverly concealed in many processed and packaged foods, from ketchup and condiments to breakfast cereals. Read labels carefully for sugar content, and try to stick to a diet that focuses on whole, unprocessed foods.
For quick sweet treats, the simplest solution is whole fruits. Baked apples sprinkled with cinnamon make a quick and healthy dessert. Frozen bananas are a creamy, cooling substitute for ice cream-just peel the bananas, place them in a plastic bag, and freeze them for 10 to 12 hours. Frozen chunks of watermelon make great summer snacks. Smoothies made of fresh fruits blended with rice or soy milk and natural protein powder are a nutrition-packed way to start your day. Raisins, dates, figs, or other dried fruits can be eaten in moderation for quick snacks during the day. And try the other healthy treats offered here-they're guaranteed to satisfy even the most persistent sweet tooth.
Very Berry Pear Crunch
Makes 6 servings
Photo of Very Berry Pear Crunch Recipe Fresh, juicy berries and ripe pears are the key sweetening ingredient in this simple dessert.
3 cups sliced pears
1/2 cup each, raspberries and blueberries
1/2 teaspoon lemon juice
1 teaspoon vanilla
1/4 cup raw, unfiltered honey
3 tablespoons sunflower oil
3/4 cup uncooked old-fashioned oatmeal
1/4 cup whole wheat flour
Cooking spray or oil
1. Preheat oven to 350°. Lightly spray or oil a 9-inch square baking pan.
2. In a large bowl, gently combine pears, berries, lemon juice, and vanilla. Let sit for 15 minutes.
3. In another bowl, combine honey and oil and stir until smooth. Add oatmeal and whole-wheat flour; mix well.
4. Transfer fruit to prepared baking dish and top with oatmeal mixture. Bake until pears are soft and topping is golden brown, about 30 minutes.
VEGAN
PER SERVING: 224 CAL (30% from fat), 3g PROT, 7.4g FAT, 35g CARB, 2mg SOD, 0mg CHOL, 5g FIBER
Celestial Ambrosia
Makes 6 servings
The inspired combination of juicy peaches, creamy bananas, and ripe berries makes a healthy treat that lives up to its heavenly name.
2 medium bananas, sliced on the diagonal
2 cups blackberries
2 very ripe peaches, peeled and sliced
1 cup fat-free yogurt or soy yogurt
2 tablespoons rice syrup (see glossary)
1 teaspoon vanilla
1/4 cup unsweetened flaked coconut
Mint sprigs
1. In a large bowl, gently toss together bananas, blackberries, and peaches. In another bowl, combine yogurt, rice syrup, and vanilla. Mix until smooth, then stir in coconut.
2. Add yogurt dressing to fruit and stir gently. Serve chilled, garnished with mint sprigs.
LACTO
PER SERVING: 177 CAL (30% from fat), 3g PROT, 6g FAT, 27g CARB, 33mg SOD, 1mg CHOL, 5g FIBER
Dreamy Orange Cream
Makes 4 servings
Remember Dreamsicles? This creamy, dreamy concoction is a natural, healthy, fat-free substitute for childhood sweet treats.
2-1/2 cups freshly squeezed orange juice
1 cup fat-free yogurt or soy yogurt
2 tablespoons Sucanat (see glossary)
1/2 cup crushed ice
Orange slices
1. Combine orange juice, yogurt, Sucanat, and ice in a blender. Puree until thick and creamy.
2. Pour mixture into a metal or glass bowl and freeze for 1 hour, stirring every 15 minutes until smooth.
3. Thaw slightly and spoon into individual serving dishes. Garnish with orange slices.
LACTO
PER SERVING: 130 CAL (2% from fat), 4g PROT, 0.2g FAT, 27g CARB, 60mg SOD, 1.4mg CHOL, 1g FIBER
Mango Banana Freeze
Makes 6 servings
This refreshing combination of mangoes and bananas makes a luscious, low-fat dessert or breakfast treat.
2 medium, very ripe mangoes
4 medium, very ripe bananas
1-1/2 cups rice milk
1/2 cup crushed ice
1/4 cup unsweetened flaked coconut
1. Peel mangoes and cut into chunks, scraping extra flesh off insides of skin. Reserve a few slices of mango for garnish. Peel and slice bananas.
2. In a blender or food processor, combine mangoes, bananas, rice milk, and crushed ice. Puree until thick and smooth. Stir in coconut.
3. Pour mixture into 4 individual dishes and freeze for 1 hour. To serve, thaw slightly and garnish with sliced mango.
VEGAN
PER SERVING: 207 CAL (28% from fat), 2g PROT, 6.5g FAT, 35g CARB, 29mg SOD, 0mg CHOL, 4g FIBER
Watermelon Mint Slushie
Makes 4 servings
Juicy watermelon and cool mint whipped together makes a naturally sweet and low-calorie slush for a midday snack or summer breakfast drink.
3 cups cubed fresh watermelon, seeds removed
1/2 cup cold mint tea
1/2 cup sparkling water
Mint sprigs
1. In a large freezer bag or container, freeze watermelon overnight.
2. In a blender or food processor, combine frozen watermelon with tea and sparkling water. Puree until thick and smooth. Pour into glasses and serve garnished with mint sprigs.
VEGAN
PER SERVING: 38 CAL (6% from fat), 1g PROT, 0.2g FAT, 8g CARB, 3mg SOD, 0mg CHOL, 0.5g FIBER
Healing Foods: The Healing Beauty Of Tea
Taking tea is an occasion, both outwardly and inwardly, whether served in bone china or drunk alone from a mug at the kitchen table.
Tea is rapidly becoming the hottest topic in health news-and as tea lovers can tell you, it's about time. Over 2,000 years ago the Chinese recognized more than 200 medicinal uses for tea. Today, clinical scientific studies are demonstrating the truth of such claims, and it is gradually beginning to dawn on us modern Westerners that tea, especially green tea, is a complete one-item preventive medicine chest. One typically Western response to these discoveries has been to market various green tea extracts or concentrates in handy capsule form. All tea lovers realize that this is to misunderstand tea's effects and misleads would-be beneficiaries of tea. Why? Because it leaves out the pleasure and other spiritual essentials which tea can provide for us. Better health, and better living, requires more than chemistry.
Imagine a woman's fingers plucking tender young shoots off a waist-high bush. The bush is a type of camellia, an evergreen with glossy leaves. The woman's hands are skillful and quick at gathering only the shoots, consisting of an unopened leaf-bud between two new-born leaves, which she throws into a basket on her back. For every 10,000 or so shoots she plucks, a single pound of tea leaf is manufactured. Her day's work will never add up to as much as 10 pounds, sometimes not even five.
Tea leaf is among the precious few things on earth that both the world's privileged and some of the humblest workers on the planet have touched. Realizing this connection can be one of the ways in which tea is beneficial. It does a person good to remember the women plucking leaves, even for an instant, with every pot of cup of tea one drinks.
Tea is often associated with awareness of well-being. Taking tea is an occasion, both outwardly and inwardly, whether served in bone china or drunk alone from a mug at the kitchen table. Your focus, just for that moment of windless calm, is on the tea, not on your busy day or thoughts of tomorrow or yesterday. As you taste, as you swallow, you are present here and now. Tea is a means to harmonize body and spirit in this moment, a powerful aid to sanity, in other words. Make it a regular part of your day and you will agree that tea is quite as good for soothing the mind and body.
"As I sit with my granddaughters sipping away, not only is the tea warm, but so is my heart," writes Peggy Porter of Crown Point, New York. As a social ritual, tea is an aid to spiritual well-being. Tea uplifts by letting us share a special time with others, and also because it gives us an excuse to handle elegant objects. Part of our enjoyment in any tea party comes from materialism at its most refined-a pure pleasure in things: copper, porcelain, silver, linen, and the lovely things of every kind that we touch, and not simply look at. Tea is one rare pleasure that allows you to feel a little more civilized.
Many of us have experienced an "English" black tea ceremony of some sort, but fewer of us have the same familiarity with green tea. Green tea should never be made with boiling water. The ideal water temperature is in the range of 170 to 185 degrees Fahrenheit-at least 30 or so degrees below boiling! A thermometer is not necessary for a tea party. Just boil 6 cups of water and add one cup of cold water and voila... you'll have perfect temperature for green tea. Only a minute or so is required for steeping. And you can infuse green tea leaves not once but two, three, or more times. You may keep adding water as long as the leaf yields flavor.
Any fine green tea always has a jewel-like color and a vegetative aroma and taste which invites you to linger over the experience, immersed in a reverie of the senses. Such intimate contact with nature is unfailingly, as I say, "a reality-check which refreshes."
When people talk about how tea is good for us, it is these intangibles they usually overlook. But the physical properties of the beverage cannot be over-emphasized either. The three key words are Relax, Energize, and Nourish. A warm cup of tea helps soothe and relax us while at the same time the alkaloids, chiefly caffeine, gently energize. Tea is the only substance found in nature which acts both to calm and to stimulate the human system simultaneously. But that is not all! The polyphenol content of tea makes it perhaps one of the most powerful antioxidant known to mankind-Nature's most nourishing drink!
Green tea is especially potent in this respect. All tea of any quality is made from freshly sprouted leaf which is plucked by hand. It is spread out at the factory and allowed time for some of its moisture content to evaporate. When this "withered" leaf is subjected to heat-usually in something like a hot wok-any further chemical change is arrested and the result is green tea. This same leaf may be made into black, oolong, or other types of tea by other methods of manufacture, but only the procedure for making green tea insures that the nectar of the leaf is preserved, as nearly as possible, in its natural state. The polyphenol content of the fresh leaf retains its maximum potency as an antioxidant proven to fight everything from cancer to tooth decay.
I'm always happy to go into detail when asked about these marvelous discoveries, but personally, I hate to tell people how good tea is for their health in fear that they will enjoy it less. And enjoyment, after all, is just another of tea's principal benefits to mental health.
Cooking With Tea
Cooking with tea is not a Western notion, but recently tea has leapt out of the pot and into muffins, cookies, and ice cream. We've also tasted green tea soba noodles, sweet tea-infused chestnuts, and a classic Burmese dish featuring tea leaves in a salad. Crushed tea leaves can easily be added to cooked rice or used to coat tofu before sauteing. Brewed tea can be used to stew fruits or to add intrigue to a homey quick bread recipe. Whatever uses you can dream up for the tea in your kitchen, we think you'll be pleasantly surprised by the charming versatility of this elegant, ancient leaf.
Apricot Almond Tea Bread
Makes 16 servings
You may not be able to resist eating this right out of the oven, but if you can, let the loaf cool, wrap tightly, and let it sit overnight. It can then be sliced very thin and used to make little butter or cream cheese sandwiches, which are a perfect accompaniment to...tea!
8 ounces dried apricots, chopped
1-1/4 cups hot brewed tea
1 cup sugar
1 teaspoon salt
1/2 cup skim milk or soy milk
2 eggs or equivalent egg substitute
2 tablespoons vegetable oil
2-3/4 cups whole-wheat pastry flour (see below) or
unbleached white flour
2 teaspoons baking powder
1/2 cup coarsely chopped almonds
Whole-wheat pastry flour: A fine-textured, lower-protein flour, used for pastry and quick breads. Available at many supermarkets and at natural food stores.
1. In a large bowl combine apricots and hot tea. Stir in sugar and salt and let sit for 1 hour.
2. Preheat oven to 325° and lightly spray a 9 x 5-inch loaf pan. Add milk, eggs, and oil to apricot mixture and mix well.
3. In a medium bowl, whisk together flour and baking powder. Add to wet ingredients along with almonds. Stir until just blended.
4. Spoon mixture into prepared pan and bake until top is golden and toothpick inserted into the center comes out clean, about 1 hour and 15 minutes.
LACTO/OVO/VEGAN
PER 1/16 LOAF: 194 CAL (18% from fat), 4g PROT, 4g FAT, 35g CARB, 201mg SOD, 34mg CHOL, 3g FIBER
Sparkling Ginger Iced Green Tea
Makes 4 servings
1 tablespoon coarsely chopped ginger root
2 tablespoons loose green tea
2 cups boiling water
2 cups chilled ginger ale
Steep ginger and tea in boiling water for 15 to 20 minutes. Strain into a pitcher and chill before adding ginger ale and ice.
VEGAN
PER SERVING: 45 CAL (0% from fat), less than 1g PROT, 0g FAT, 11g CARB, 12mg SOD, 0mg CHOL, less than 1g FIBER
Green Tea Sorbet
Makes about 1 quart
This is the most fun, refreshing, and shortest recipe we've ever printed.
3/4 cup sugar
3 cups hot brewed green tea
Dissolve sugar in tea and refrigerate until well chilled. Freeze in an ice cream freezer according to manufacturer's instructions.
VEGAN
PER 1/2 CUP: 68 CAL (0% from fat), 0g PROT, 0g FAT, 17g CARB, 2mg SOD, 0mg CHOL, 0g FIBER
Tea is rapidly becoming the hottest topic in health news-and as tea lovers can tell you, it's about time. Over 2,000 years ago the Chinese recognized more than 200 medicinal uses for tea. Today, clinical scientific studies are demonstrating the truth of such claims, and it is gradually beginning to dawn on us modern Westerners that tea, especially green tea, is a complete one-item preventive medicine chest. One typically Western response to these discoveries has been to market various green tea extracts or concentrates in handy capsule form. All tea lovers realize that this is to misunderstand tea's effects and misleads would-be beneficiaries of tea. Why? Because it leaves out the pleasure and other spiritual essentials which tea can provide for us. Better health, and better living, requires more than chemistry.
Imagine a woman's fingers plucking tender young shoots off a waist-high bush. The bush is a type of camellia, an evergreen with glossy leaves. The woman's hands are skillful and quick at gathering only the shoots, consisting of an unopened leaf-bud between two new-born leaves, which she throws into a basket on her back. For every 10,000 or so shoots she plucks, a single pound of tea leaf is manufactured. Her day's work will never add up to as much as 10 pounds, sometimes not even five.
Tea leaf is among the precious few things on earth that both the world's privileged and some of the humblest workers on the planet have touched. Realizing this connection can be one of the ways in which tea is beneficial. It does a person good to remember the women plucking leaves, even for an instant, with every pot of cup of tea one drinks.
Tea is often associated with awareness of well-being. Taking tea is an occasion, both outwardly and inwardly, whether served in bone china or drunk alone from a mug at the kitchen table. Your focus, just for that moment of windless calm, is on the tea, not on your busy day or thoughts of tomorrow or yesterday. As you taste, as you swallow, you are present here and now. Tea is a means to harmonize body and spirit in this moment, a powerful aid to sanity, in other words. Make it a regular part of your day and you will agree that tea is quite as good for soothing the mind and body.
"As I sit with my granddaughters sipping away, not only is the tea warm, but so is my heart," writes Peggy Porter of Crown Point, New York. As a social ritual, tea is an aid to spiritual well-being. Tea uplifts by letting us share a special time with others, and also because it gives us an excuse to handle elegant objects. Part of our enjoyment in any tea party comes from materialism at its most refined-a pure pleasure in things: copper, porcelain, silver, linen, and the lovely things of every kind that we touch, and not simply look at. Tea is one rare pleasure that allows you to feel a little more civilized.
Many of us have experienced an "English" black tea ceremony of some sort, but fewer of us have the same familiarity with green tea. Green tea should never be made with boiling water. The ideal water temperature is in the range of 170 to 185 degrees Fahrenheit-at least 30 or so degrees below boiling! A thermometer is not necessary for a tea party. Just boil 6 cups of water and add one cup of cold water and voila... you'll have perfect temperature for green tea. Only a minute or so is required for steeping. And you can infuse green tea leaves not once but two, three, or more times. You may keep adding water as long as the leaf yields flavor.
Any fine green tea always has a jewel-like color and a vegetative aroma and taste which invites you to linger over the experience, immersed in a reverie of the senses. Such intimate contact with nature is unfailingly, as I say, "a reality-check which refreshes."
When people talk about how tea is good for us, it is these intangibles they usually overlook. But the physical properties of the beverage cannot be over-emphasized either. The three key words are Relax, Energize, and Nourish. A warm cup of tea helps soothe and relax us while at the same time the alkaloids, chiefly caffeine, gently energize. Tea is the only substance found in nature which acts both to calm and to stimulate the human system simultaneously. But that is not all! The polyphenol content of tea makes it perhaps one of the most powerful antioxidant known to mankind-Nature's most nourishing drink!
Green tea is especially potent in this respect. All tea of any quality is made from freshly sprouted leaf which is plucked by hand. It is spread out at the factory and allowed time for some of its moisture content to evaporate. When this "withered" leaf is subjected to heat-usually in something like a hot wok-any further chemical change is arrested and the result is green tea. This same leaf may be made into black, oolong, or other types of tea by other methods of manufacture, but only the procedure for making green tea insures that the nectar of the leaf is preserved, as nearly as possible, in its natural state. The polyphenol content of the fresh leaf retains its maximum potency as an antioxidant proven to fight everything from cancer to tooth decay.
I'm always happy to go into detail when asked about these marvelous discoveries, but personally, I hate to tell people how good tea is for their health in fear that they will enjoy it less. And enjoyment, after all, is just another of tea's principal benefits to mental health.
Cooking With Tea
Cooking with tea is not a Western notion, but recently tea has leapt out of the pot and into muffins, cookies, and ice cream. We've also tasted green tea soba noodles, sweet tea-infused chestnuts, and a classic Burmese dish featuring tea leaves in a salad. Crushed tea leaves can easily be added to cooked rice or used to coat tofu before sauteing. Brewed tea can be used to stew fruits or to add intrigue to a homey quick bread recipe. Whatever uses you can dream up for the tea in your kitchen, we think you'll be pleasantly surprised by the charming versatility of this elegant, ancient leaf.
Apricot Almond Tea Bread
Makes 16 servings
You may not be able to resist eating this right out of the oven, but if you can, let the loaf cool, wrap tightly, and let it sit overnight. It can then be sliced very thin and used to make little butter or cream cheese sandwiches, which are a perfect accompaniment to...tea!
8 ounces dried apricots, chopped
1-1/4 cups hot brewed tea
1 cup sugar
1 teaspoon salt
1/2 cup skim milk or soy milk
2 eggs or equivalent egg substitute
2 tablespoons vegetable oil
2-3/4 cups whole-wheat pastry flour (see below) or
unbleached white flour
2 teaspoons baking powder
1/2 cup coarsely chopped almonds
Whole-wheat pastry flour: A fine-textured, lower-protein flour, used for pastry and quick breads. Available at many supermarkets and at natural food stores.
1. In a large bowl combine apricots and hot tea. Stir in sugar and salt and let sit for 1 hour.
2. Preheat oven to 325° and lightly spray a 9 x 5-inch loaf pan. Add milk, eggs, and oil to apricot mixture and mix well.
3. In a medium bowl, whisk together flour and baking powder. Add to wet ingredients along with almonds. Stir until just blended.
4. Spoon mixture into prepared pan and bake until top is golden and toothpick inserted into the center comes out clean, about 1 hour and 15 minutes.
LACTO/OVO/VEGAN
PER 1/16 LOAF: 194 CAL (18% from fat), 4g PROT, 4g FAT, 35g CARB, 201mg SOD, 34mg CHOL, 3g FIBER
Sparkling Ginger Iced Green Tea
Makes 4 servings
1 tablespoon coarsely chopped ginger root
2 tablespoons loose green tea
2 cups boiling water
2 cups chilled ginger ale
Steep ginger and tea in boiling water for 15 to 20 minutes. Strain into a pitcher and chill before adding ginger ale and ice.
VEGAN
PER SERVING: 45 CAL (0% from fat), less than 1g PROT, 0g FAT, 11g CARB, 12mg SOD, 0mg CHOL, less than 1g FIBER
Green Tea Sorbet
Makes about 1 quart
This is the most fun, refreshing, and shortest recipe we've ever printed.
3/4 cup sugar
3 cups hot brewed green tea
Dissolve sugar in tea and refrigerate until well chilled. Freeze in an ice cream freezer according to manufacturer's instructions.
VEGAN
PER 1/2 CUP: 68 CAL (0% from fat), 0g PROT, 0g FAT, 17g CARB, 2mg SOD, 0mg CHOL, 0g FIBER
Healing Foods: Stroke Prevention
When we think of stroke, we often think of paralysis to some parts of the body.A stroke can be referred to as a "brain attack" -it occurs when a blood vessel, which brings a continuous flow of oxygen and nutrients to the cells of the brain, clogs or ruptures. This damaged blood vessel can no longer transport vital nutrients to the brain and nerve cells. When this happens, even for a short time, the cells may stop working and die. Because these cells control how we receive and interpret sensations, injury to them can impair communication, memory, spatial-perception, physical and emotional behavior, and/or vision.
More than half a million people in the US suffer strokes every year, and about 145,000 of them are fatal. The effects of a stroke may be slight or severe, temporary or permanent, depending upon which part of the brain was damaged and which blood vessels were affected. Recovery depends upon the body's ability to redirect blood flow and repair the brain's blood supply. Although the incidence of stroke more than doubles with each decade after the age of 55, 28 percent of all strokes occur in people under 65. Men are about 30 percent more likely than women to have a stroke.
CAUSE AND SYMPTOMS
It's often difficult to determine the source of a stroke. One of the most common causes is thrombosis, which occurs when a clot-formed as a result of blockage in the artery wall, most likely from fat and cholesterol build-up-clogs a blood vessel. Clots can form anywhere in the body and travel to the blood vessels in the brain, resulting in an embolism. A stroke also can occur when a weak artery in the brain bursts and floods the surrounding tissue with blood. This is referred to as a hemorrhage. The accumulated blood from the hemorrhage may clot, interfering with brain function. This bursting is more likely to occur in people who suffer from atherosclerosis (hardening of the arteries), and/or high blood pressure. Hemorrhages are most often fatal.
Certain symptoms sometimes precede a stroke, and must be brought to a physician's attention immediately:
- A sudden weakness or numbness of the face, arm, or leg on one side of the body.
- Sudden dimness or loss of vision, particularly in one eye.
- Loss of speech, or trouble understanding speech.
- Sudden severe headaches with no apparent cause.
- Unexplained dizziness, unsteadiness, or sudden falls, especially in combination with any of the above symptoms.
Since the 1980s, there has been a decline in the fatality rate from strokes. Although improvements in medical care may be one reason, more significant is the public's ability to understand and anticipate some stroke risk factors. Hypertension, or high blood pressure, is the greatest risk factor for stroke. If high blood pressure is controlled, the risk of stroke is greatly reduced. By monitoring your blood pressure regularly, you can control the course of your health. In most cases, blood pressure can be controlled by eating a healthy diet, maintaining a healthy weight, and participating in regular exercise.
PREVENTION THROUGH DIET
A low salt, or sodium, diet does not prevent high blood pressure in all people; however, it's a prudent course of action. About 75 percent of the sodium in the American diet comes from processed foods. The US government recommends that adults consume no more than 2,400 milligrams of sodium per day-about one teaspoon of salt. In reality, only 10 to 20 percent of all Americans and perhaps half of all hypertensive individuals are sodium sensitive (sodium raises their blood pressure).
Studies have shown that when an average amount of sodium is included in a vegetarian diet, blood pressure is not elevated except for those who are sodium sensitive. However, a study last October in Nature Medicine and a May 1996 study in British Medical Journal, support a direct correlation between high salt intake and blood pressure. A study in May of 1996 in Journal of the American Medical Association concluded this was only true for persons over 45. It also found sodium restriction did not have a significant effect on those with normal blood pressure.
For sensitive people, salt causes the body to retain excess fluid; this leads to increased blood volume and elevated blood pressure. Studies also indicate that mild deficiencies of magnesium can contribute to high blood pressure. Foods high in magnesium include nuts, seeds, whole grains, legumes, and green leafy vegetables.
According to data gathered on more than 800 middle-aged men participating in the Framingham Heart Study since the 1960s, eating fruit and vegetables appears to lower men's risk of strokes. For every three servings of produce eaten each day, stroke risk decreased by 22 percent. Hypertensive people seem to respond well to diets with equal amounts of sodium and potassium. Fruits are high in potassium, and potassium and sodium appear to work together to control blood volume.
Being overweight places a strain on the heart and all the blood vessels. This can lead to high blood pressure, as well as other stoke risk factors such as heart disease and adult-onset diabetes. Preventive measures for heart disease also are valuable for reducing your chances of stroke: increasing exercise, lowering stress, and eating a reduced-sodium, high-fiber diet low in fat, saturated fat, and cholesterol.
To lower your stroke risk, develop a meal plan based on fruits, vegetables, grains, legumes, nuts, and seeds. Walnuts and flax seeds are good sources of omega-3-fatty acids, which have been associated with reduced incidence of heart disease. These acids may reduce spontaneous sticking of platelettes-small structures in the blood that help your blood clot.
DEVELOPING FLAVOR
To maximize nutrients and flavor, begin with a variety of seasonal fruits, vegetables, and grains. The following recipes are tasty, offer a feeling of satiety, and are very low in fat and sodium. This healthy and satisfying combination is achieved through selected ingredients, cooking techniques, and balancing the sweet, sour, bitter, and pungent flavors of food.
Orange Bean Chili is a substantial dish that can be served with protein-rich grain or crusty bread. A high heat roasting technique brings out the sweetness of the onion without the use of fat. Garlic, which generally provides a pungent flavor, becomes mellower with roasting. Tomato paste, orange, and orange juice provide a balance of sweet and acidic flavors. Bitter flavors are provided by the spices, herbs, and orange zest, and a heat sensation associated with chili is carried through the red chilies. Toasted corn adds color to the dish, as do the red pepper, cilantro, and black and garbanzo beans.
Sweet Potato Polenta is a wonderful accompaniment to the chili. Polenta can be made plain and served as "mush" or the "mush" can be spread out in a sheet pan and baked, then sliced into squares or triangles. Spices and the natural saltiness of the soy milk supply the flavor usually provided by salt and fat. The natural sweetness of the potatoes rounds out the flavor.
Fruited Quinoa Salad The Fruited Quinoa Salad makes a wonderful side dish. Quinoa (pronounced keen-wah) has a bitter and nutty flavor. Fruit and fruit juices are used to balance the bitterness and increase potassium. Acidity from the lemon juice brings up sweetness, and the masala provides the aromatic flavor. The toasted flax seeds add a crunch to top off the dish.
With high heat cooking-either roasting, grilling, broiling, or dry sauteing, we can achieve intense flavors without relying on fat. Our palate senses different tastes which together form the flavor that makes us take another bite and another...
Sweet Potato Polenta
2 large sweet potatoes (about 1-1/2 pounds)
2-1/4 cups lite soy milk
2 cups water
3/4 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup polenta or cornmeal
1. Preheat oven to 400°. In a nonstick baking pan, bake potatoes until tender, 45 minutes to 1 hour, depending on size and shape of potatoes. Remove potatoes and set aside until cool enough to handle. Using a spoon, scoop flesh into a bowl, and mash lightly with 1/4 cup of the soy milk. Set aside.
2. In a large pot, combine remaining soy milk, water, cinnamon, and nutmeg. Whisk in polenta. Bring mixture to a boil, then reduce heat and simmer, stirring frequently, about 20 minutes, until polenta is thick enough for a spoon to stand upright in it. Stir mashed potato into polenta, mixing well.
Makes about 6 cups.
V PER CUP: 161 CAL (8% from fat), 4g PROT, 2g FAT, 33g CARB, 42mg SOD, 0 mg CHOL, 3g FIBER
Orange Bean Chili
Roasting the onion, garlic, and corn improves and intensifies flavor. Some supermarkets carry roasted garlic puree in a jar to save you a step.
1 small onion, unpeeled
1 head garlic, unpeeled
1/2 cup corn, fresh or frozen
1-3/4 cups cooked black beans (or a 15-ounce can, drained and rinsed)
1 cup cooked garbanzo beans (or 1/2 of a 15-ounce can, drained and rinsed)
1 medium orange
2 tablespoons tomato paste
1 cup water
1 teaspoon oregano
1/2 teaspoon coriander
1/4 teaspoon allspice
1/8 teaspoon dried chile flakes
1/2 red bell pepper, diced
3 tablespoons chopped cilantro (optional)
1. Preheat oven to 400°. Place onion, garlic, and corn on a nonstick baking sheet, and roast, stirring the corn occasionally, until it's browned, about 15 minutes. Remove browned corn and set aside to cool. Continue roasting the onion and garlic until soft, about 45 minutes. Remove from oven and set aside until cool enough to handle.
2. Slice off top of garlic and squeeze desired amount into a 2-quart saucepan. (Garlic is milder when roasted, so use as much as you like-a clove or the whole head! Store any unused garlic, tightly wrapped, in the refrigerator for up to 1 week.) Peel onion, chop, and add to pan, along with corn and beans.
3. Grate enough zest from the orange to measure 1 teaspoon and add to the bean mixture. Peel orange, removing pith, then section and cut flesh into cubes. Set aside.
4. In a small bowl, stir together tomato paste, water, oregano, coriander, allspice, and chile flakes; add to beans. Bring mixture to a boil, then reduce heat, and simmer for about 10 minutes. Remove from heat and stir in orange cubes and diced red pepper. Garnish with cilantro, if desired.
Makes about 4 cups.
V PER CUP: 238 CAL (5% from fat), 11g PROT, 1.3g FAT, 44g CARB, 14mg SOD, 0mg CHOL, 10g FIBER
Fruited Quinoa Salad
Fruited Quinoa Salad Instead of the small amounts of several spices in this recipe, try 1/2 teaspoon of an exotic blend, if available, such as Indian garam masala, or Chinese 5-spice.
1 large shallot
1-1/2 teaspoons flax seeds
1 cup quinoa
2 cups orange or apple juice
1/8 teaspoon each, coriander and cinnamon
Pinch ground cloves
1/3 cup diced dried apricots
1/3 cup dried cranberries
1-1/2 teaspoons lemon juice
1/8 teaspoon each, cardamom and white pepper
1. Preheat oven to 375°. Place unpeeled shallot on a piece of foil, and roast about 30 minutes, until tender. Set aside to cool, then peel and dice. While shallot roasts, toast flax seeds in a dry skillet, over medium-high heat, stirring frequently, until they smell toasty and begin to pop, about 2 minutes. Set aside.
2. In a 2 quart saucepan, combine quinoa, fruit juice, coriander, cinnamon, and cloves. Bring to a boil, then reduce heat and simmer for 25 minutes, stirring occasionally, until grain is softened and chewy and liquid is absorbed. Set aside to cool.
3. In a salad bowl, toss together the quinoa, apricots, cranberries, shallot, lemon juice, cardamom, and pepper. Garnish with flax seeds.
Makes about 2-1/2 cups.
V PER CUP: 396 CAL (10% from fat) 12g PROT, 5g FAT, 76g CARB, 11mg SOD, 0mg CHOL, 10g FIBER
Healing Foods: Overcoming Candida
Sometimes the hardest thing is to be suffering from nothing at all-or rather, no disease that fits into a category defined by mainstream medicine. Tortured by low back pain, headaches, fatigue, nausea, gas, bloating, constant sinus infections, and poor concentration, Nicole saw her whole life going downhill. But as far as modern medicine was concerned, she suffered from no diagnoseable condition. Tests for systemic lupus, arthritis, and immune system deficiency all came back negative. Finally, Nicole insisted on getting a test for candida yeast overgrowth. The test came back positive.
"Once I started treatment for candida infection, it was like night and day. After three weeks I woke up one morning and for the first time since I got sick, I didn't have any pain," Nicole recalls. "Over the next few weeks, all my symptoms cleared up. Before I could barely walk a mile, now I spend weekends on 15-mile hikes with my friends. As long as I'm careful not to do things that cause the problem to recur, I'm completely fine."
Candida albicans is a type of yeast, a single-celled organism that lives on the surfaces of living things. In humans it lives in the intestinal tract and in the vagina, normally in peaceful co-existence with the human organism. If the immune system gets weakened, however, candida sometimes will proliferate out of control, resulting in a condition also known as candidiasis. Like any microbial invasion, an infection with candida can wreak havoc with many physiological functions. Candidia albicans is responsible for 80 to 90 percent of vaginal yeast infections.
Mainstream medicine generally considers candida infection a threat only to people with severely compromised immune function, such as AIDS patients or people undergoing chemotherapy. A growing number of medical practitioners, however, are arguing that candida overgrowth also can become a problem for otherwise healthy people whose immune systems have been weakened for one reason or other. One of the first medical doctors to argue that candidiasis is a much more widespread and debilitating syndrome than generally acknowledged was Dr. William Crook, who brought the candida problem to national attention with his book The Yeast Connection (Vintage Books, 1986). Dr. Crook and many other medical practitioners like him link candida overgrowth to an astonishing range of ailments-from general fatigue and mood afflictions, to gastrointestinal dysfunction, skin disorders, infectious diseases, problems of the reproductive organs, and problems with the muscular and nervous systems. The candida syndrome is associated with such a wide range of disorders, because when yeast proliferates in the gut and in other parts of the body, it creates numerous harmful effects. Candida puts out 79 different toxins, which weaken the immune system and cause many of the symptoms associated with candidiasis.
Candida overgrowth in the intestines is also thought to be associated with the so-called 'leaky gut' syndrome, in which intestinal permeability increases, causing toxins and food particles to pass directly into the body. These can wreak havoc with the immune system, as it is forced to deal with these normally harmless molecules. Many symptoms may also be created by allergic reactions when the yeast organisms proliferate.
Locating A Cause
What causes candida to multiply out of control? Prolonged or repeated courses of antibiotics appear to be one of the most common triggers. Antibiotics eradicate the friendly intestinal flora that help to keep the yeast in check, while leaving candida unharmed and free to proliferate. And once candida starts to multiply, the fungus overgrowth puts out toxins that further weaken the immune system. The result is often a vicious cycle of recurring infections and repeated courses of antibiotics, which can have debilitating effects on the body as a whole.
Other drugs that can lead to unchecked candida growth include birth control pills, steroids, antacids, and anti-ulcer medications. Women are often more susceptible to candida attacks, because the hormonal changes associated with the menstrual cycle and pregnancy create environments more conducive to candida growth.
One of the problems in accumulating medical research on the candida syndrome is that the condition can be very difficult to diagnose. First of all, as in Nicole's case, a candida infection is often accompanied by many diverse and seemingly unrelated symptoms. Secondly, there has been no reliable test to diagnose the problem; blood, stool, or saliva tests are notoriously unreliable. As a result, medical practitioners are forced to base their diagnosis on the patient's medical history, or they may make a therapeutic test, putting the patient on a short-term treatment plan to see if symptoms improve.
"There are some main categories of symptoms that always make me suspect candidiasis," says Angela Heine, N.D., a naturopath in Woodenville, Washington. "If the person suffers from any three of five factors-recurrent vaginal yeast infections, chronic sinus congestion, foot fungus, sugar cravings, or fatigue-I'll start to look for other things to confirm the diagnosis. If there's also abdominal distention or maldigestion, gas, or increased belching after meals, the picture starts to become pretty clear. Then I look for a history of taking antibiotics, oral birth control pills, or other substances that can trigger candidiasis."
In recent years, some medical practitioners have started to rely on a test, that measures the presence of candida immune complexes in the blood, in making their final diagnosis of candida overgrowth. Studies have shown that abnormally high levels of candida antibodies in the blood are closely correlated with the clinical symptoms of candidiasis. Heine estimates that 80 percent of the patients she refers to this test, based on their symptoms and medical history, come up positive on the antibody test.
Anti-Yeast Remedies
Dr. Heine recommends a number of non-prescription anti-yeast agents that can be used to enhance the effects of Dr. Crook's diet. These are especially useful if your candida infection is relatively mild and your symptoms are of recent origin. In most cases, one or a combination of these anti-fungal remedies together with the diet can help curb the problem. If your yeast condition is more severe, however, talk to your doctor about getting a prescription for an anti-fungal drug, such as nystatin or diflucon.
At the same time that you reduce the candida population in your system, you need to rebuild the friendly bacterial flora in your intestines that help keep candida in check.
You also need to focus on strengthening your immune system and the overall nutritional balance of your body. This can easily be done with supplements. However, taking supplements should not be an excuse for slacking on your diet; eating a healthy, well-balanced diet is one of the key factors in restoring your body to health. Some immunity-building supplements include:
The Road to Health
Candida overgrowth is a problem that is best addressed in its early stages. Once it becomes more deep-rooted and has started to wreak physiological havoc, it can be much harder to return the body to health. If you suspect you may suffer from candidiasis, work with a physician who can make a conclusive diagnosis and help you develop a proper treatment plan. Because the candida syndrome still is relegated to a gray area somewhere between mainstream and alternative medicine, your regular provider might not know enough about the condition to help you. The Resource section on the last page suggests ways to find a medical practitioner that can help.
The following general guidelines for dealing with candida will also be helpful, but it is not a complete treatment plan. You will still need to work with a qualified doctor, who can develop a plan suited for your unique condition and monitor your progress.
Guidelines for Treatment
Candidiasis is a complex syndrome, and medicine alone is not enough to overcome the problem. If you take anti-fungal remedies but continue to eat a diet rich in sugar and other nutrients that the yeast can feed on, it will bounce right back. There are an awful lot of foods that encourage yeast growth, and eliminating these from your diet is an important part of treatment.
Dr. Crook recommends completely avoiding sugar-containing products and sugar in all forms; foods that contain vinegar, yeasts, or molds, and foods that contain simple carbohydrates, such as white flour products, junk food, and ready-to-eat cereals. He also recommends eliminating fruits, because these are high in sugar. Fruit juices especially are often made from fruits harvested so long ago that some of them have become overgrown with mold or fungus. Instead, emphasize vegetables low in carbohydrates and high-protein foods, such as tofu, nuts, and legumes. It is very important to adhere very strictly to the diet the first 3 to 4 weeks of the treatment. After this, you can gradually start to introduce some foods and see how they affect you.
When the yeast starts to die off, it emits toxins, which often cause symptoms to worsen. This is a temporary response known as the 'die-off' reaction, and it is a positive sign that the treatment is working. If you start taking anti-fungal remedies at the same time as you start your diet, the die-off reaction could be quite strong. To minimize the die-off reaction, Dr. Crook recommends that you start the diet one week before taking any anti-fungal remedies (see sidebar, left), so that the yeast dies off more gradually.
It's important to note, however, that despite the popularity of Dr. Crook's book, his diet and treatment recommendations are still considered to be experimental by the American Academy of Allergy, Asthma, and Immunology who cite Dr. Crook's concept of Candidiasis Hypersensitivity Syndrome as speculative and unproven.
This is largely due to the wide variety of symptoms attributed to the syndrome and current lack of conclusive scientific evidence that Candidia albicans is directly responsible for the syndrome, or that the recommended restricted diet, immunotherapy, and antifungal agents are beneficial.
More studies are needed. But improving one's diet, cutting back on sugar, and taking acidolphilus has been recommended by many doctors for women suffering from reoccurring yeast infections with positive results.
Lastly, remember that regaining and maintaining health involves all areas of life. Candida is an early warning sign that the body's inherent defenses have been weakened. To further strengthen your body, you have to make sure that your lifestyle supports, rather than undermines, your health. Minimize your exposure to environmental chemicals, exercise regularly, don't overwork, practice a meditation or a relaxation technique to reduce stress, and most importantly, focus on things that make you happy. By heeding the body's early warning signals, you can prevent more serious problems from developing down the road.
"Once I started treatment for candida infection, it was like night and day. After three weeks I woke up one morning and for the first time since I got sick, I didn't have any pain," Nicole recalls. "Over the next few weeks, all my symptoms cleared up. Before I could barely walk a mile, now I spend weekends on 15-mile hikes with my friends. As long as I'm careful not to do things that cause the problem to recur, I'm completely fine."
Candida albicans is a type of yeast, a single-celled organism that lives on the surfaces of living things. In humans it lives in the intestinal tract and in the vagina, normally in peaceful co-existence with the human organism. If the immune system gets weakened, however, candida sometimes will proliferate out of control, resulting in a condition also known as candidiasis. Like any microbial invasion, an infection with candida can wreak havoc with many physiological functions. Candidia albicans is responsible for 80 to 90 percent of vaginal yeast infections.
Mainstream medicine generally considers candida infection a threat only to people with severely compromised immune function, such as AIDS patients or people undergoing chemotherapy. A growing number of medical practitioners, however, are arguing that candida overgrowth also can become a problem for otherwise healthy people whose immune systems have been weakened for one reason or other. One of the first medical doctors to argue that candidiasis is a much more widespread and debilitating syndrome than generally acknowledged was Dr. William Crook, who brought the candida problem to national attention with his book The Yeast Connection (Vintage Books, 1986). Dr. Crook and many other medical practitioners like him link candida overgrowth to an astonishing range of ailments-from general fatigue and mood afflictions, to gastrointestinal dysfunction, skin disorders, infectious diseases, problems of the reproductive organs, and problems with the muscular and nervous systems. The candida syndrome is associated with such a wide range of disorders, because when yeast proliferates in the gut and in other parts of the body, it creates numerous harmful effects. Candida puts out 79 different toxins, which weaken the immune system and cause many of the symptoms associated with candidiasis.
Candida overgrowth in the intestines is also thought to be associated with the so-called 'leaky gut' syndrome, in which intestinal permeability increases, causing toxins and food particles to pass directly into the body. These can wreak havoc with the immune system, as it is forced to deal with these normally harmless molecules. Many symptoms may also be created by allergic reactions when the yeast organisms proliferate.
Locating A Cause
What causes candida to multiply out of control? Prolonged or repeated courses of antibiotics appear to be one of the most common triggers. Antibiotics eradicate the friendly intestinal flora that help to keep the yeast in check, while leaving candida unharmed and free to proliferate. And once candida starts to multiply, the fungus overgrowth puts out toxins that further weaken the immune system. The result is often a vicious cycle of recurring infections and repeated courses of antibiotics, which can have debilitating effects on the body as a whole.
Other drugs that can lead to unchecked candida growth include birth control pills, steroids, antacids, and anti-ulcer medications. Women are often more susceptible to candida attacks, because the hormonal changes associated with the menstrual cycle and pregnancy create environments more conducive to candida growth.
One of the problems in accumulating medical research on the candida syndrome is that the condition can be very difficult to diagnose. First of all, as in Nicole's case, a candida infection is often accompanied by many diverse and seemingly unrelated symptoms. Secondly, there has been no reliable test to diagnose the problem; blood, stool, or saliva tests are notoriously unreliable. As a result, medical practitioners are forced to base their diagnosis on the patient's medical history, or they may make a therapeutic test, putting the patient on a short-term treatment plan to see if symptoms improve.
"There are some main categories of symptoms that always make me suspect candidiasis," says Angela Heine, N.D., a naturopath in Woodenville, Washington. "If the person suffers from any three of five factors-recurrent vaginal yeast infections, chronic sinus congestion, foot fungus, sugar cravings, or fatigue-I'll start to look for other things to confirm the diagnosis. If there's also abdominal distention or maldigestion, gas, or increased belching after meals, the picture starts to become pretty clear. Then I look for a history of taking antibiotics, oral birth control pills, or other substances that can trigger candidiasis."
In recent years, some medical practitioners have started to rely on a test, that measures the presence of candida immune complexes in the blood, in making their final diagnosis of candida overgrowth. Studies have shown that abnormally high levels of candida antibodies in the blood are closely correlated with the clinical symptoms of candidiasis. Heine estimates that 80 percent of the patients she refers to this test, based on their symptoms and medical history, come up positive on the antibody test.
Anti-Yeast Remedies
Dr. Heine recommends a number of non-prescription anti-yeast agents that can be used to enhance the effects of Dr. Crook's diet. These are especially useful if your candida infection is relatively mild and your symptoms are of recent origin. In most cases, one or a combination of these anti-fungal remedies together with the diet can help curb the problem. If your yeast condition is more severe, however, talk to your doctor about getting a prescription for an anti-fungal drug, such as nystatin or diflucon.
- grapefruit seed extract and oregano oil-each possess natural anti-fungal properties.
- caprylic acid-a fatty acid that is a potent anti-fungal agent.
- tanalbit-an intestinal antiseptic that consists of natural tannins.
At the same time that you reduce the candida population in your system, you need to rebuild the friendly bacterial flora in your intestines that help keep candida in check.
- acidophilus-a friendly bacteria supplement.
- non-fat (sugarless) yogurta food to add to your diet containing live bacterial cultures.
You also need to focus on strengthening your immune system and the overall nutritional balance of your body. This can easily be done with supplements. However, taking supplements should not be an excuse for slacking on your diet; eating a healthy, well-balanced diet is one of the key factors in restoring your body to health. Some immunity-building supplements include:
- Garlic-a commonly recommended remedy both in its natural form and as a supplement. Garlic greatly enhances the activity of white blood cells and has many other medicinal benefits.
- Coenzyme Q10-a vitamin-like substance that is essential for the production of cellular energy; an antioxidant.
- Vitamins C and E and beta carotene-are all powerful antioxidants.
- Multi-vitamin complex-to ensure that you get the minimum daily doses of the vitamins and minerals you need during this important time of healing.
The Road to Health
Candida overgrowth is a problem that is best addressed in its early stages. Once it becomes more deep-rooted and has started to wreak physiological havoc, it can be much harder to return the body to health. If you suspect you may suffer from candidiasis, work with a physician who can make a conclusive diagnosis and help you develop a proper treatment plan. Because the candida syndrome still is relegated to a gray area somewhere between mainstream and alternative medicine, your regular provider might not know enough about the condition to help you. The Resource section on the last page suggests ways to find a medical practitioner that can help.
The following general guidelines for dealing with candida will also be helpful, but it is not a complete treatment plan. You will still need to work with a qualified doctor, who can develop a plan suited for your unique condition and monitor your progress.
Guidelines for Treatment
Candidiasis is a complex syndrome, and medicine alone is not enough to overcome the problem. If you take anti-fungal remedies but continue to eat a diet rich in sugar and other nutrients that the yeast can feed on, it will bounce right back. There are an awful lot of foods that encourage yeast growth, and eliminating these from your diet is an important part of treatment.
Dr. Crook recommends completely avoiding sugar-containing products and sugar in all forms; foods that contain vinegar, yeasts, or molds, and foods that contain simple carbohydrates, such as white flour products, junk food, and ready-to-eat cereals. He also recommends eliminating fruits, because these are high in sugar. Fruit juices especially are often made from fruits harvested so long ago that some of them have become overgrown with mold or fungus. Instead, emphasize vegetables low in carbohydrates and high-protein foods, such as tofu, nuts, and legumes. It is very important to adhere very strictly to the diet the first 3 to 4 weeks of the treatment. After this, you can gradually start to introduce some foods and see how they affect you.
When the yeast starts to die off, it emits toxins, which often cause symptoms to worsen. This is a temporary response known as the 'die-off' reaction, and it is a positive sign that the treatment is working. If you start taking anti-fungal remedies at the same time as you start your diet, the die-off reaction could be quite strong. To minimize the die-off reaction, Dr. Crook recommends that you start the diet one week before taking any anti-fungal remedies (see sidebar, left), so that the yeast dies off more gradually.
It's important to note, however, that despite the popularity of Dr. Crook's book, his diet and treatment recommendations are still considered to be experimental by the American Academy of Allergy, Asthma, and Immunology who cite Dr. Crook's concept of Candidiasis Hypersensitivity Syndrome as speculative and unproven.
This is largely due to the wide variety of symptoms attributed to the syndrome and current lack of conclusive scientific evidence that Candidia albicans is directly responsible for the syndrome, or that the recommended restricted diet, immunotherapy, and antifungal agents are beneficial.
More studies are needed. But improving one's diet, cutting back on sugar, and taking acidolphilus has been recommended by many doctors for women suffering from reoccurring yeast infections with positive results.
Lastly, remember that regaining and maintaining health involves all areas of life. Candida is an early warning sign that the body's inherent defenses have been weakened. To further strengthen your body, you have to make sure that your lifestyle supports, rather than undermines, your health. Minimize your exposure to environmental chemicals, exercise regularly, don't overwork, practice a meditation or a relaxation technique to reduce stress, and most importantly, focus on things that make you happy. By heeding the body's early warning signals, you can prevent more serious problems from developing down the road.
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