The Most Potent, Anti-Inflammatory Everyday Foods

According to Medical News Today, nearly 75% of all deaths in the United States are attributed to just ten causes. Eight of the ten, which include heart disease, cancer, chronic lower respiratory disease, stroke, Alzheimer’s, diabetes, kidney disease, and even suicide, are directly linked to chronic inflammation.

In fact, by simply lowering the levels of inflammation in the body we can prevent, slow the progression of, and, in some cases, reverse each of those eight causes of death. This would leave us with influenza and accidents at the top of the list, but the severity and likelihood of influenza would be reduced with an anti-inflammatory diet.

This means that if we all adopt an anti-inflammatory lifestyle, the only thing that can get in our way of living a fulfilling and healthy life is an accident or the inevitable aging. But even the effects of aging are caused by low-grade inflammation. In many scientific papers, this process is called “inflammaging” and it is the reason why your brain and body just don’t function like they used to as you age. But this process too can be slowed down tremendously by adopting an anti-inflammatory lifestyle.

What is an Anti-Inflammatory Lifestyle?

Let’s keep it simple. To maintain lower levels of inflammation we need to move more, sleep better, and eat right by eating anti-inflammatory foods instead of inflammatory foods.

So let’s start with the food we should eat because just eating the right food will make it easier to eat less, move more, sleep better, and stress less.

   Related: What Causes Chronic Inflammation, and How To Stop It For Good

Anti-Inflammatory Foods

When you replace inflammatory foods with fruits, vegetables, herbs, and other anti-inflammatory foods you will decrease the levels of inflammation in your body, which will lead to a reduction in cravings and the amount of food you eat, an increase in your energy levels and sleep quality, and a decrease in stress and anxiety.

A food is anti-inflammatory when it contains vitamins, minerals, fiber, and other beneficial compounds that act together with our body to promote the health of our cells. Think whole foods. Although you are safe in assuming that any organic fruit, vegetable, herb, nut, or seed comes with their own anti-inflammatory effects (as long as you are not allergic and they aren’t fried, overcooked, or otherwise processed), there are some foods and beverages that, without a doubt, have potent anti-inflammatory effects that help boost cellular health, reduce aging, and reverse disease.

The 11 Most Effective Anti-Inflammatory Foods and Beverages

Sesame seeds, Flaxseeds, and Chia Seeds

Consuming seed oils on their own is strongly advised against, but when they are eaten freshly ground, seeds are filled with anti-inflammatory and health promoting compounds. For example, sesame seeds, flaxseeds, and chia seeds all have a high lignan content, which has protective effects against inflammation, carcinogens, and cancer.

Flaxseeds are the richest dietary source of lignan precursors, while sesame seeds offer the highest amount of phytosterols of all nuts and seeds. Phytosterols are important because they decrease blood cholesterol levels and reduce the risk of developing certain types of cancer. They may also be what makes sesame seeds a potential treatment for the symptoms of osteoarthritis.

Related: Homemade, Vegan Nut Milk Recipes and More

Chia seeds contain more ALA, or Alpha-linoleic acid, than any other seed. ALA is most widely known as a plant source of EPA ad DHA for the body, but only a small percentage of it is actually converted to EPA and DHA. However, ALA still may help reduce inflammation in the colon making it a potential treatment for colitis.

It is best to consume sesame seeds, flaxseeds, and chia seeds ground or crushed right before consumption. Use them in dressings, dipping sauces, salads, or smoothies.

Soaked chia seeds can also be used as an egg replacement in baking recipes. However, it is important to avoid roasted seeds because they will contain rancid oils that make them pro-inflammatory.

Hibiscus Tea

Green tea is widely known as a healthy beverage, especially matcha green tea, which has more antioxidants than normal green tea. However, matcha green tea comes with around 70 mg of caffeine per cup. Although the caffeine content is lower than a cup of coffee, it is still high enough to affect the mind and body. Doses of caffeine as low as 12.5 mg can create a powerful response in the body, so if you would rather not expose yourself to the increased stress response and addictive qualities that caffeine provides, hibiscus is the best option.

Hibiscus tea is actually a better option for reducing inflammation than any other tea because it elicits much more antioxidant and anti-inflammation activity in the body, and it has no caffeine at all.

Hibiscus tea also tastes better than green tea (in my opinion). I prefer to cold brew it overnight with a little bit of lemon juice to make a refreshing drink I can sip throughout the day.

Berries

There are hundreds of types of berries in the world and all of them contain different anthocyanins, which are flavonoids responsible for their distinctive colors of red, blue, and purple. These flavonoids also have powerful anti-inflammatory effects.

Wild blueberries, for example, have been found to improve memory in older adults, which suggests that they protect the brain from inflammation. Other berries like cranberries, elderberries, currants, acai berry, goji berries, and amla fruit have different flavonoids that have potent anti-inflammatory effects on other parts of the body as well.

Amla fruit, in particular, may have the most potent anti-inflammatory benefits of all the berries, with more antioxidant activity than blueberries, 20 times more vitamin C than lemon juice, 30 times more polyphenols than red wine, and more gallic acid (a potent antioxidant) than any other fruit.

Citrus Fruits

Citrus fruits, like lemons, limes, oranges, and grapefruit, contain flavonoids that have anti-inflammatory and anti-cancer effects on damaged cells. Studies have found that citrus fruits have little to no effect on healthy cells so, even in high doses, citrus flavonoids are non-toxic.

Virgin Olive Oil

Virgin olive oil contains numerous health promoting compounds. One of the most studied compounds found in virgin olive oil is a phenolic compound called oleocanthal.

Oleocanthal possesses similar anti-inflammatory properties to ibuprofen. This makes virgin olive oil a great addition to the diet to help reduce acute and chronic inflammation.

However, some of the fats in olive oil can become rancid at temperatures higher than 300 degrees Fahrenheit so it is important to consume it in its uncooked form. Put it on your salads and vegetables to add some healthy fats your meal and increase the absorption of vitamins A and K from the vegetables, while you reap the benefits of olive oil’s healing properties.

Turmeric

Most of us have probably heard about the healing properties of turmeric, and the rumors are true. Even Dr. Axe refers to it as the “most powerful herb on the planet at fighting and potentially reversing disease”.

This is because turmeric contains curcumin, a phenolic compound that is responsible for turmeric’s yellow color, and its ability to help heal cells throughout the body. So far we have found curcumin to be a potential treatment for Alzheimer’s, heart disease, autoimmune diseases, gastrointestinal diseases, and cancer.

Related: How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe

Cloves

This spice is commonly used in pumpkin pie to give it that extra cinnamon-like kick, but you may not know that cloves have the highest antioxidant content of any spice or herb that scientists have measured.
Cloves protect the body by eradicating harmful bacteria, fungi, and yeast, including giardia and candida. Insulin resistance and obesity may be ameliorated by cloves as well.

I prefer to consume cloves in the form of tea to help relieve a sore throat and improve my energy levels. You can also add it to smoothies, hot beverages, sauces, and soups to give them some extra flavor.

Garlic (and other vegetables from the Allium family)

Garlic has been used for centuries as a prophylactic and a treatment for many diseases. It is rich in organosulfur compounds, which give it its potent flavor, taste, and healing abilities. In fact, garlic has been found to reduce the size of tumors and activate important anti-oxidant enzymes in the body that help protect our cells from cancer, infection, and disease.

Garlic, onions, leeks, and other vegetables from the Allium family all contain allicin. This is an active compound that activates anti-inflammatory and anti-oxidative activities that protect us from disease, and it may even have neuroprotective effects against brain injury.

Related: Things You Should Know About Garlic – DIY, Recipes, Other Tips

Broccoli Sprouts (and other cruciferous vegetables)

Many cruciferous vegetables are filled with vitamins K and A, which are essential for our health, but have you heard of sulforaphane? This is a compound that is created when we crush or chew cruciferous vegetables, and broccoli sprouts add more of this compound to our diet than any other cruciferous vegetable.
Why does it matter? Because sulforaphane has anti-cancer and anti-inflammatory properties, which boost brain function and even protect us from the flu and environmental pollutants.

You can easily grow your own broccoli sprouts at home. If you start today, they will be ready to eat in less than a week. You can add your fresh sprouts to salads and smoothies or have them as a snack.

Coconut Oil

There is a lot of controversy surrounding saturated fats, but the truth is that they aren’t the problem that we once thought they were. The perfect example of how saturated fats can be good for you is found when we consume coconut oil.

Related: 35 Things You Could Do With Coconut Oil – From Body Care to Health to household

In a randomized, double-blind, clinical trial, coconut oil supplementation promoted a reduction in abdominal fat and kept blood lipids under control, while soybean oil caused an increase in total cholesterol and a decrease in HDL cholesterol. This is most likely due to a reduction in inflammation caused by consuming coconut oil and an increase in inflammation caused by consuming soybean oil.

Related: Powerfully Healing Raspberry Cream Smoothie Recipe

Avocado

Avocados are primarily made up of monounsaturated fatty acids – a type of fat that reverses inflammation. It may even reverse the inflammation caused by some types of saturated fats. This is because monounsaturated fatty acids activate anti-inflammatory processes in the body while being extremely stable. On the other hand, fats like omega 6s and omega 3s are highly unstable, which is why they can create harmful oxidants and increase inflammation in the body. Monounsaturated fats, however, are so stable that they only improve our health.

In fact, Monounsaturated fat is so stable that it can be heated to around 500 degrees Fahrenheit without becoming rancid, which makes it a great cooking oil.

But it’s not just all about the fat. Avocados also contain other compounds like mannoheptulose, which may help reverse obesity and diabetes.

Putting It All Together

You can literally combine each one of these anti-inflammatory foods into a delicious meal. Get your notepad ready.

Step 1

Get your cruciferous greens and put them in a bowl. They will be the base of your meal.

Step 2

Put some avocado slices, broccoli sprouts, and wild blueberries on top.

Step 3

In a small bowl, combine virgin olive oil with crushed garlic, lemon juice, chopped up turmeric slices, and apple cider vinegar.

Step 4

Grind some chia seeds, flaxseeds, or sesame seeds and put them on top of your salad. Finish it off with your olive oil based dressing.

Step 5

While you enjoy your anti-inflammatory meal, start brewing some ground clove and hibiscus tea. To give it a creamy and frothy feel, put about a tablespoon of coconut oil and blend it up when it’s finished brewing.

Related: Detox Cheap and Easy Without Fasting – Recipes Included

But What about Omega 3s!?

After digging through the research, it’s hard to justify putting seafood on the list of anti-inflammatory foods. It is commonly believed that the omega 3s called DHA and EPA that are found in seafood help prevent heart disease and inflammation, but studies on omega 3 supplementation have not consistently shown this effect. The association between eating fish and a reduction in heart disease risk is better explained by the fact that people who eat more fish tend to have healthier lifestyles.

It is important to mention that even though they are not on this list, seafood and other animal products contain many different antioxidants, vitamins, and amino acids that are essential for maintaining health. But even high-quality meat and fish may still cause a small inflammatory response, which is why they didn’t make our list of anti-inflammatory foods.

Conclusion

This is by no means a comprehensive list of foods that fight inflammation. This article just contains the most well-researched anti-inflammatory foods that have been studied so far (that I could find).

The truth is that there are thousands upon thousands of different compounds in plants that influence our bodies, and we have only studied the effects of a small fraction of them.

The most important thing you can do after reading this article is to eat a wide variety of whole vegetables, fruits, herbs, nuts, and seeds to ensure that you are nourished. If you do this and ignore all the foods listed above you will still decrease your inflammation levels. This is because you are eating less inflammatory foods and eating more fiber, which feeds the probiotics in your gut that help protect your gut lining and produce anti-inflammatory by-products.

But if you continue eating inflammatory foods every day, they will undermine all the positive effects you can get from eating anti-inflammatory foods.

For more on what an inflammatory food is and how they cause inflammation, see Chronic Inflammation: How You Are Causing It and How You To Be Rid Of It and What Causes Chronic Inflammation, and How To Stop It For Good.

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Safe Seafood and What to Avoid in 2017

Roughly half of all of our seafood is from farmed sources. That isn’t inherently a bad thing. Farmed fish seems like a logically, responsible consumer choice. The problem is that modern agriculture’s ability to slowly strip away as many nutrients from our food as possible while making our food toxic, and causing irreversible environmental damage, is not exclusive to land.

Wild-caught seafood is also problematic. Hopefully, we all know how bad the condition is in our oceans. In addition to overfishing certain species to the point of potential food chain collapse, wild caught seafood frequently comes with mercury or PCBs (an industrial chemical). For those who like to eat fish or appreciate an omega-3, DHA brain boost, is does our current seafood model offer anything left to enjoy or worth preserving?

Here’s Where You Are

Much like land-based agriculture, the best way to ensure the quality of your seafood is to do it yourself or get it from a trusted individual or company (although the latter is less likely). Unlike agriculture, opportunities to exercise personal seafood quality control are few and far between. Many don’t live near water, and those that do should be cautious of eating local fish due to PCBs, mercury, DDT, and other chemical runoff. You could farm your own tilapia…but this isn’t feasible for almost everyone. With those eliminated, the question is: farmed or wild caught?

The Elephant Under the Sea

Much time has been spent discussing the differences between farmed and wild caught fish, and everyone agrees that farm raised fish is fattier than wild caught. From a health standpoint, fatty acids are the best reason to eat fish. But this doesn’t mean that farm raised fish are better for you, as the fatty acids in tilapia are primarily omega-6s and an excess of those are more likely to increase cardiovascular risk than boost brainpower. Farmed fish are also fed a completely unnatural diet from grain to chicken meal to other fish meal to other animal waste products. This often results in fattier, less nutritious seafood with more chemical residues than wild caught fish (though wild caught fish does have high levels of mercury). Neither option is a slam dunk, but farmed fish are more likely to cause long-term health issues.

Seafood Safety List

There’s really no way to eat guarantee that your seafood dinner will be healthy and sustainable, though most seafood falls into one of three categories – safe and sustainable, unsafe, or unsustainable.  Safe and sustainable seafood is the best possible type of seafood to consume, as it is less likely to have high levels of mercury, PCBs, and harvested in a way that doesn’t damage the ecosystem.

Safe and sustainable seafood is the best possible type of seafood to consume, as it is less likely to have high levels of mercury, PCBs, and is harvested in a way that doesn’t damage the ecosystem. Location matters quite a bit when looking for sustainable fish populations, but some of the more common examples of this category include:

  • oysters (farmed or not)
  • Pacific sardines (wild caught)
  • Atlantic mackerel (wild caught)
  • clams (farmed or not)
  • Alaskan salmon

Unsafe fish are fish that are likely to have high amounts of mercury and PCBs and should be avoided. These fish are generally bigger in size, as their longer lifespan allows for a greater build-up of contaminants. They are not necessarily sustainable, but some of these fish include:

  • shrimp
  • swordfish
  • tilapia (farmed)
  • Atlantic cod
  • shark
  • big-eye tuna
  • ahi tuna
  • Atlantic salmon (farmed)

Unsustainable fish are the fish that are overfished, in danger of disappearing or cause environmental devastation through the way it is harvested. It’s debatable whether any seafood is truly sustainable at this point. Regardless, some of the worst offenders when it comes to sustainability are:

  • Chilean sea bass
  • all tuna
  • orange roughy
  • red snapper
  • Greenland halibut
  • swordfish
  • Atlantic sea scallops

The most popular fish at your average fish counter are usually shrimp, tuna, salmon, and tilapia. None of those are an ideal choice. The ideal choice is likely something smaller, wild caught, and from fisheries in the Pacific. But that can be difficult to find at the local fish counter. Finding sustainable and healthy seafood is already a difficult and time-consuming prospect. Is it likely to get better or worse?

What Sustainability Looks Like

Here the biggest seafood issue today: sustainability. Sustainability is choosing seafood that brought to market while considering the long-term health of that particular species and the overall health of the ocean. There are several organizations, like Seawatch or the Marine Conservation Society, dedicated to determining which seafood will have the least impact on ocean health. But right now that doesn’t really make a difference. For our fish consumption to be at a level the ocean can sustain, at least one out of every two people needs to stop eating seafood completely. Until that happens, there really isn’t a guilt-free way to enjoy seafood.

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Greens Nutrition Powder DIY – Could This Replace Our Veggies?

Vegetables are an important part of our diet, but are they really that important?

Yes.

Skip to How To Make Your Own Greens Powder

The evidence for why we should eat more vegetables keeps on growing. A lower incidence of cardiovascular disease, type 2 diabetes, stroke, eye disease, asthma, chronic obstructive pulmonary disease, osteoporosis, and many forms of cancer are all associated with higher vegetable consumption.

Even with all of the evidence supporting the fact that increasing your vegetable consumption is one of the best things you can do for your health, 87% of the United States population did not meet vegetable intake recommendations from 2007 to 2010. This percentage is based on the CDC recommendation to eat two to three cups of vegetables daily, an amount you can easily eat in one meal if you have two sides of vegetables, and only 13% of the population was able to do it.

But that was back before 2010, things must have changed for the better, right?

In a study conducted by the Produce for Better Health Foundation, they found that vegetable and fruit consumption has declined by 7% from 2009 to 2014. They are expecting a growth in vegetable and fruit consumption by 4% in the next 5 years, but an important question still remains. Why are we still struggling to eat more vegetables?

Human Nature Trumps Logic

It doesn’t matter how much evidence supports a specific lifestyle change, humans will always crave certainty and simplicity. Why bother to use fresh produce and spend precious time making something that you and your family may not like when you can get a pre-made meal?

Even though many other factors are involved in our behavior, it is important to recognize that our brains tend to value simplicity and certainty over logic and evidence. Our brains are just not made to handle the complexities of life, but they do know what tastes good and what feels good and would much rather stick to that.

This is part of the reason why most of us will revert back to our old habits after starting a new diet. It doesn’t mean you have a lack of discipline or that you will never be healthy, it simply means that you are fighting against human nature, and human nature always wins, eventually. The key to adopting a healthy lifestyle is to make human nature work for you, not against you.

Related: 8 Easy Steps to Health & Detox Cheap and Easy Without Fasting – Recipes Included

Making Health Easy

71% of American adults consume supplements daily, which is much higher than the 13% who consume two to three cups of vegetables daily. This statistic is a stunningly accurate depiction of human nature. Even without evidence to back up the claims of most supplements, we gravitate toward them like flies to a fly trap. Supplements are so irresistible because, when they work, they make health easier. All you have to do is swallow a capsule and you magically heal your joints or cure your inflammation. Everyone will sign up for that!

Quality supplements are a win-win for your mind and body and a great way to make human nature work for you, not against you. However, it is impossible to take supplements that contain all the benefits and nutrition that are found in fruits and vegetables. The whole vegetable is more nutritious than the sum of its parts, especially when those parts are heavily processed to form a supplement.

But what about greens powder supplements? Over the past decade, green nutrition powder supplements have exploded onto the supplement scene, challenging our definition of what a “whole food” really is.

An Easy Way to Get Your Vegetables?

Vegetable dehydration has been used by humans for hundreds, if not thousands, of years to keep the food from spoiling and maintain the integrity of most of its nutrients. If you then put those dehydrated vegetables into a high-speed blender, you will have a greens powder that is easier to consume than a fast food meal and much healthier than not having any quality produce at all.

Before you order a container of greens powder, you must know that nearly one-third of greens powder supplements don’t live up to their dietary claims and may actually be harmful, according to a report from ConsumerLab.com. One of the supplements mentioned in this report was Vibrant Health’s “Green Vibrance” product, which contained roughly 24 micrograms of the carcinogen arsenic per .4-ounce serving. This far exceeds the 10-mcg-per-34-ounce safety limit established by the Environmental Protection Agency.

This doesn’t mean that you should disregard all greens powder supplements. The same ConsumerLab.com report found that Green Max Powder from Swanson and Juice Plus+ Garden Blend capsules are trustworthy and safe products.

High-quality greens powders still will not have the same benefits as eating whole fruits and vegetables. This is partly because light, air, and heat exposure can render some of the vitamins and other nutrients in fruits and vegetables useless to our body. And there is no way of guaranteeing that the supplement you are taking hasn’t been exposed to too much light, air, or heat, rendering vulnerable vitamins like C, E, K, A, B-6, and B-12 inactive.

Even if some of the vitamins are destroyed during processing, greens powders will still contain many of the same nutrients and antioxidants that you will find in whole vegetables, making this one of the few supplements capable of living up to its health claims. The only way to ensure that you have a nutritious greens powder that lives up to the hype is by making it yourself.  It is a simple and easy way to promote your health and the health of the environment.

The Power of Making Your Own Greens Supplement

In the United States, 30 to 40 percent of the food supply is made up of food waste, and edible food scraps like carrot greens, beet greens, and greens that are not “perfect” make up a portion of this food waste. Carrot greens and beet greens are as nutritious as the carrots and beets that we eat, but what are you supposed to do with them? And what can you do with the leftover greens before they go bad?

Dehydrate them and blend them into a fine powder, and you will have your own nutrient-packed greens powder that helps you and the environment.

How To Make Your Own Greens Powder

You don’t need a laboratory to make your own greens powder – all you need is greens, a source of consistent dry heat, and a high-speed blender.

Step 1

Gather all the greens that will not make it into your meals. Beet greens, carrot greens, spinach, kale, arugula, chard, lettuce, and even sprouts like broccoli sprouts will be perfect additions to your greens powder.

Tip: blanching your leafy greens for four minutes will help to increase the shelf-life of your greens powder, but it comes with the risk of destroying some vitamins. Personally, I have never blanched my greens before dehydrating them, and they have kept well for over 3 months. However, it is important to mention that I have no way of measuring their quality other than smell and taste.

Step 2

Rinse and lay your greens out so that they have consistent ventilation and exposure to heat. This is harder to do by sun drying or using the oven, so it is best to use a dehydrator.

Tip: Make sure your vegetables are dehydrating in an environment with lower humidity. More moisture means longer dehydrating times and a greater chance of spoilage.

Product Suggestion: The Nesco FD-75A Snackmaster Pro Food Dehydrator is a reliable dehydrator that I have used for almost two years without any problems. Its lowest setting is 95 degrees Fahrenheit, so it ensures that the vitamins will not be denatured by heat.

Step 3

Let the vegetables dehydrate at temperatures around 100 degrees Fahrenheit to preserve their vitamins.

Take them out of the dehydrator when they are completely dry and crisp to the touch.

This may take between 12 and 72 hours depending on the quantity and type of greens you are dehydrating.

Tip: If you are dehydrating greens with the stems attached, it will take about 12-24 hours longer for the stem to fully dry.

Step 4

Take your dehydrated greens, put them in a blender, blend them into a fine powder.

Tip: Add powdered stevia if you’d like to give it a sweeter taste.

Product Suggestion: The NutriBullet works really well for making greens powder.

Step 5

You now have your own greens powder!

Store it in a glass container in a dry environment.

Tip: Store it in a tinted jar, like a Miron violet glass jar, to protect it from light damage. You can also add a silicone moisture packet to ensure that moisture doesn’t spoil your powder.

The Easiest Way to Supplement Your Diet With More Vegetables

Now you have your own homemade greens powder with (almost) all of the vitamins and antioxidants intact, along with some of the enzymes and phytonutrients. Add a tablespoon or two of your homemade greens powder to soups, salads, dressings, sauces, or smoothies. With just one tablespoon, you will supplement your meal with almost two cups of vegetables without any extra preparation. Then add in these salad and lemonade recipes into your life and see how that feels.

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Repurpose, Regrow, and Recycle – Food Waste Edition

In the United States, there are 6.3 million households with very low food security and over half a million people without shelter.

And yet, one out of every four calories intended for human consumption is never actually eaten. More than 20 pounds of food per person are thrown out and sent to landfills every month. Organic waste is the second highest component of landfills, and it produces massive amounts of methane. Methane traps 28 to 36 times more heat in the atmosphere than carbon dioxide, accelerating the process of global warming. When toxic substances in the landfills leak out into our soil and waterways landfills also poison plants, animals, the environment, and humanity.

It’s time we all do our part by reducing food waste.

Repurpose, Regrow, and Recycle

Each one of us can turn our own trash into a treasure by repurposing it, regrowing it, or recycling it.

1. Repurpose

That part of the plant or animal that you thought was useless may be filled with nutrients that your body needs. For example, common food scraps like beet greens, carrot greens, potato greens, and leek tops are packed with similar, and often times, more vitamins, minerals, and health-promoting compounds than the part of the plant that we commonly eat. Beet greens and potato greens can be used just like any other green, in salads, steamed, or sauteed, and carrot greens can be added to dressings and sauces like chimichurri and pesto.

When in Doubt, Dehydrate

If you don’t have the time to prepare these greens or you want to donate your leftovers to a food bank or homeless shelter, dehydrate them. Put the beet greens, carrot greens, leek tops, or any other greens that you will not be eating in your dehydrator at low temperatures (around 100 degrees Fahrenheit) until they are crisp. These dehydrated vegetables will last for up to a year. In fact, if they are stored in a cool, dry place (around 54 degrees Fahrenheit is ideal) and that has a very low moisture content, they can last for up to a decade!

These vegetables can be re-hydrated, eaten as chips, or turned into a powder by blending them together. Having your own greens powder will make it much easier for you to add greens to soups, salads, dressings, sauces, and smoothies. The same can be done with extra herbs as well.

Preserve Your Fruits Too

You can also use a dehydrator to preserve fruits that you won’t have the chance to eat. Simply blend the fruit together with some flax seeds or chia seeds until it becomes a thick, apple-sauce-like consistency and dehydrate it until it becomes fruit leather. This fruit leather can last from 6 months to a year, as long as it is stored in a cool and dry place.

Don’t throw out your organic lemon peels or orange peels either. You can turn your organic citrus peels into a natural vitamin C supplement. Simply cut them into pieces, dehydrate them, and blend them into a fine powder. Add this powder to smoothies, soups, dressings, sauces, or salads for an extra health boost.

Related: Homemade Vitamin C

Nothing Supersedes These Super Seeds

Avocado seeds can also be dehydrated and blended into powder. Adding a tablespoon or two of the seed powder to your meal may improve your cholesterol levels, and can be useful in the treatment of hypertension, inflammatory conditions, and diabetes. These seeds have also been found to have insecticidal, fungicidal, and anti-microbial properties. Other nutritious seeds like squash, sunflower, and pumpkin seeds can be saved, dehydrated, and eaten as well.

Dehydrating your vegetables is a simple and easy way to turn some of your most common food scraps into simple snacks and nutritious additions to meals. But what about the waste created from eating meat products?

Related: Things Health Nuts Do With Their Food

Bones and Organs

Muscle meat, like chicken breast and steak, is the most commonly eaten part of the animal, and yet it is the least nutritious. Yes, that burger is packed with complete protein and some vitamins & minerals, but you are missing out on the bones and organs, which can be the most nutrient dense part of the animal.

The bones and cartilage can easily be turned into a nutritious bone broth that provides you with minerals and amino acids that promote the health of your bones, heart, muscles, skin, and nervous system.

When it comes to organ meat, the most nutrient dense is beef liver. 100 grams of beef liver contain more vitamins and a greater amount of those vitamins than 100 grams of apples and 100 grams of carrots combined.

Before you throw out the bones and cartilage from that chicken, steak, or duck, simmer them in water for 8 to 24 hours and you’ll have a nutrient dense broth that you can drink or use as a base for soups. And don’t discard the organ meats either. There are plenty of recipes online that you can use to make them into a nutritious meal. If you are not a fan of eating liver, you can blend it up, dehydrate it, put it into capsules, and use it as a dietary supplement.

However, don’t just trust any meat products. Factory farms torture the animals, unhealthy animals produce unhealthy meat, and these practices are destroying the environment as we know it. For a multitude of reasons, please make sure that you are sourcing your meat and bones from farmers that use sustainable methods and treat their animals humanely.

Related: The Healing Effects of Bone Broth and How To Make Your Own

Egg Shells

If you are looking for a natural supplement that actually improves bone health, then don’t throw away your egg shells. Instead, wash them, dehydrate them, and grind them in a coffee grinder. This will provide you with a fine calcium-based powder that you can put in capsules or add to smoothies that may treat and prevent osteoporosis and improve bone and cartilage health.

Related: Homemade Calcium and Magnesium

2. Regrow

Many of the vegetables and herbs that we eat can easily be regrown without seeds. Sweet potatoes, potatoes, lettuce, celery, garlic, ginger, onions, fennel, cilantro, basil, oregano, cilantro, turmeric, and many other popular vegetables and herbs can all be regrown, providing you with an abundance of produce to feed you, your family, and those in need. If you end up growing too many vegetables, you can always donate your produce to soup kitchens and/or dehydrate the greens and herbs. Check out How to Regrow Your Favorite Herbs and Save Lots of Money. Also, click here to find a food bank near you, and Click here to find a homeless shelter near you.

3. Recycle

Even when you apply everything you have learned to repurpose and regrow your food scraps, you will still end up with some waste. Instead of throwing it out and sending it to a toxic landfill, start your own compost pile or just add those scraps to your soil to give your plants nutrition right away.

Related: 5 Cost-Effective Ways To Home Container Gardening – DIY

Here are examples of food items you can use to instantly nourish your soil and plants:

  • Coffee grounds are an excellent source of nitrogen, which is an essential component of chlorophyll and protein that allows the plant to thrive. Mix them into the soil for best results.
  • Eggshells give the plants their protein. Crush your eggshells into tiny pieces and scatter around your plants. They are also excellent pest repellents. Slugs and snails have difficulty climbing over the shells and onto the plants.
  • Banana peels have potassium,  which helps plants bloom profusely. And like eggshells, banana peels are pest repellents. To use them effectively, cut your banana peels into small pieces and bury them two to three inches deep to provide sustainable nutrition and pest defense for the plant. You can also rub the inside of the peel on the leaves of the plants to repel pests even more
  • Citrus peels can be chopped up and scattered in the garden to keep your plants free from cats and dogs that try to use your garden as a litter box.
  • Garlic can be buried around your plants to ward off different types of garden pests.
  • Miscellaneous Food Scraps like fruit and vegetable peels and pulp can be buried directly in the ground near plants or between the rows of your garden. This keeps the soil rich, plants healthy, and pests away. The scraps will also feed earthworms, which greatly improve the health of the soil. Make sure you bury the food scraps deep enough in the soil so that they don’t attract critters and pests.

There are also a couple things that you should avoid putting in your garden including:

  • Meat
  • Bones
  • Cheese
  • Grease and oils
  • Dog and cat litter
  • Diseased plants

These attract animals and pests that will eat your plants before you can.

Putting It Into Practice

Think about what you can apply to your life right now. Are there some egg shells lying in your trash that could go into your garden? Are you wasting fruits and vegetables because you don’t have a dehydrator?

Implement whatever you can with whatever resources you have, and check back with this article again to apply something new every week. If you know of another way to re-purpose, reuse, or recycle your food waste please comment below or on social media, so we can let more people know.

By re-purposing, reusing, and recycling your food waste, you can heal the environment, nourish yourself, and feed the people that need nutrient-dense food the most. And when we unite our small efforts together, we can make big change happen.

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How to Regrow Your Favorite Herbs and Save Lots of Money

It’s so easy to get food – just go to the store, find what you want, come back home, prepare it, eat it, and repeat. But what if you just had to go to your windowsill?

Although many fruits and vegetables won’t fully grow on your windowsill, many of your favorite herbs can easily be grown in your house and your garden, so you will always have an abundance of herbs available.

Herbs will not provide you with all the calories that you need to survive, but they are packed with what you need to thrive. They have more vitamins, minerals, phytonutrients, flavonoids, and phenolic compounds than almost any other fruit or vegetable, which make them flavorful and medicinal at the same time.

Featured image credit and cool DIY project: Window-Mounted Hanging Herb Garden

How to Grow an Abundance of Herbs

In this article, we will focus on how to regrow herbs from kitchen scraps with as little effort as possible. It all starts with buying the herbs that you want to grow from your local organic grocery store, and if you are successful at growing them you will never have to buy your favorite herbs again.

Reocmmended: How to Eliminate IBS, IBD, Leaky Gut

Mint

This herb is most commonly consumed as herbal tea, but it also can be added to dishes like raw carrot salad or cacao-based deserts to make it more flavorful. Mint may help relax your gastrointestinal tract, improve the health of your nervous system and immune system, and prevent cancer. To grow it yourself and get all of these benefits, all you need is a healthy mint stem with leaves.

Here’s how you grow it:

  1. Pick a healthy 3-inch stem with leaves from your bundle of mint. Remove the lower leaves for use in your recipe, but leave a couple healthy leaves on top.
  2. Put the stem in a glass of water on a windowsill that receives plenty of light. When the water starts to look murky, dump it out, and replace it with fresh water to keep your plant healthy. Your mint will develop roots within a couple of weeks.
  3. Once your mint’s roots have grown in, plant it in a pot with soil and water it enough to keep the soil moist.

Tips:

  • Choose an indoor or outdoor location where it receives morning sun and afternoon shade.
  • Mint spreads easily and can take over your garden, so it’s best to grow it in its own pot.
  • Harvest the mint leaves before it flowers.
  • Extend your harvesting season by pinching off the flowering buds as they appear.

Lemon Balm

Lemon balm is a member of the mint family and comes with many of the same health benefits as mint. It was used as far back as the Middle Ages to reduce stress and anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion.

Follow the same steps as you do to grow mint.

Tips:

  • It grows best in full sun and will tolerate shade.
  • It prefers slightly moist soil.
  • It will die back to the ground in freezing weather, but regrow from the roots in spring.

Basil

Another member of the mint family, basil is one of the most popular herbs used in cooking across cultures. Not only does it make sauces, curries, and even watermelon taste better, it also fights bacteria, viruses, and chronic diseases.

Here’s how you can grow it:

  1. Take a 4-inch basil cutting right below a leaf node, and remove the leaves off of the basil cutting about 2 inches from the end.
  2. Put it in a glass of water and keep it in your house where it can get sunlight throughout the day.
  3. Change the water every few days.
  4. When the roots grow 2 inches or longer in about two to four weeks, put it in a planter where it can get direct sunlight.

Tips:

  • Grows very fast in 80 to 90 degree Fahrenheit weather.
  • Harvest leaves by pinching them from the stems after the plant has reached 6 to 8 inches.
  • Harvest all the basil before the first frost.
  • Freezing basil best preserves its flavor.
  • Always cut leaves from the top of the plant to encourage more leaf growth and to discourage the plant from seeding.

Rosemary

Most of us can tell when rosemary is around because of its potent fragrance, but do you notice the cognitive boost the smell can give you? Studies show that the smell of rosemary can improve our quality of memory and increase our alertness. The positive effects only increase when we consume rosemary because of its potent antioxidant activity. Add about a 1/2 teaspoon of rosemary to your roasted vegetables and you can increase their flavor while you boost your cognitive function.

To regrow your rosemary:

  1. Snip a sprig of rosemary from 2-3 inches off the top of a healthy rosemary sprig.
  2. Use the lowest leaves for cooking and keep the others that are further up on the sprig.
  3. Place the sprigs in a small glass with the stem fully immersed in water on a windowsill. Change the water every few days and rinse the stems at the same time.
  4. After about 2 months you will begin to notice roots coming from your rosemary sprig. Give the roots about 1 to 2 weeks to sturdy up before you plant them in soil.

Tips:

  • Rosemary takes time to grow. It should pick up speed in its second year.
  • Make sure it gets full sun and light, although partial shade is fine.
  • Let the soil dry out between watering.
  • Use mulch to keep roots moist in summer and insulated in winter.
  • Prune dead wood from the plant in the spring.

Thyme

Thyme has anti-inflammatory properties, making it the perfect herb to fight off diseases that are linked to inflammation like heart disease, asthma, arthritis, Crohn’s disease, Alzheimer’s disease, cancer, diabetes, and Parkinson’s disease. Simply put it in your soup, stew, or roasted vegetables to infuse your food with delicious flavor.

Rosemary and thyme grow similarly at first. You can start growing your thyme and rosemary in the same cup. However, once you are ready to plant them, put them in separate pots or areas of the garden. Thyme will grow faster then rosemary, and will need to be pruned by one third in the spring. It requires full sunlight just like rosemary.

Parsley

Parsley is packed with Vitamins C, A, and K. It also contains a flavone called apigenin, which can destroy cancer cells. To make the most of this herb you can add parsley to your vegetable juices or smoothies, or have it in salads, dressings, sauces, or soups.

Here’s how you can grow it at home:

  1. Cut a stem of parsley to around 3-4 inches long and leave a few leaves on the top for regrowth.
  2. Place it in a glass of water in a sunny spot on your windowsill.
  3. Transfer it into a pot with soil when roots appear.

Tips:

  • Parsley is a biennial, which means it grows for two gardening seasons then dies. The first year is when it produces the leaves that we commonly eat, and in its second year it goes to seed.
  • It grows well with annuals, perennials, and herbs in full sun or partial shade.
  • Don’t eat the leaves when the plant begins to flower, they will be bitter.
  • You can eat the parsley root as well. Cook it after its sliced or cubed like you would prepare turnips or parsnips.

Cilantro

One of the most pungent smelling and tasting herbs, cilantro is filled with  phytonutrients, flavonoids, and phenolic compounds that may help rid the body of toxic heavy metals like lead and mercury. It is also a good source of vitamins A & K, calcium, magnesium, and potassium. Add it to guacamole, salsa, or sauces to give them more flavor, or juice it and add it to your favorite vegetable juice.

Although cilantro grows better from seed, you can still grow a full plant in a few months from a cilantro stem cutting. Simply follow the same steps as you do to regrow parsley.

Tips:

  • Cilantro thrives in full sun and grows faster than most other herbs.
  • Harvest by cutting the leafy stems near ground level
  • Avoid cutting more than one-third of the leaves at one time.
  • For maximum flavor, chop the leaves and add them to your meal at the last minute.
  • To preserve flavor, store cilantro by freezing it in cubes of water or oil.
  • Let the plant self sow its own seeds and regrow itself or dry the coriander seeds and use them in curry, poultry, relishes, and pickles.

Sage

Sage is a natural antiseptic with preservative and bacteria-killing abilities. It adds a delicious flavor to almost any meat dish, and it can also be brewed as a relaxing tea.

Here’s how to grow it yourself:

  1. Cut a 1-2 inch long stem. Remove all leaves except the top ones.
  2. Place in a glass with the stem fully emerged in water. Place on a sunny windowsill and after two weeks roots should appear.
  3. Plant in soil.

Tips:

  • It grows well in medium to full sun indoors or outdoors.
  • Let the soil dry between watering.
  • For the richest concentration of their aromatic oils, harvest sage leaves in the morning, after the dew has dried.

Oregano

Oregano was revered as a symbol of happiness by the ancient Greeks and Romans, and for good reason. It contains antioxidants and phytochemicals that fight off common happiness destroyers like infections, inflammation, and cancer. Add to your favorite sauce or salsa, or you can use it as a medicine to kill off infections by drinking it as tea or making your own oregano oil.

Oregano is also one of the easiest herbs to grow at home:

  1. Cut a stem measuring 2-3 inches long; just below a leaf node. Remove all leaves except for the ones on the top, and cut off all flowers.
  2. Place the cutting in a glass with water covering at least one of the leaf nodes.
  3. When roots appear within a week, transfer the plant to a pot with soil.

Tips:

  • Only water the oregano when the soil is dry to the touch.
  • It prefers sun with a bit of afternoon shade.
  • Cut out dead stems in the spring before the plants begin new growth.
  • Begin harvesting as soon as the plant is several inches tall.
  • The herb has a stronger taste when it is dried than when it is fresh.
  • For a big harvest, cut the stems just above the plant’s lowest set of leaves. This stimulates new growth for another harvest in late summer.

Marjoram

Marjoram has one of the most subtle flavors of all the herbs we covered in this article. It is a member of the mint family, and a subspecies of oregano, so it comes with the digestive benefits of mint and the anti-bacterial, anti-fugal, and anti-viral benefits of oregano. This makes it a perfect addition to soups, sauces, and salads, as well as home-made skin care products.

Here’s how you can grow marjoram:

  1. Cut a stem a few inches long and remove all the leaves except a few from the top.
  2. Place in a glass of water with the waterline fully covering the stem.
  3. Transfer to soil when roots appear.

Tips:

  • Prefers full sun
  • Trim the plants when buds appear to ensure continued growth
  • Begin picking fresh leaves as needed 4 to 6 weeks after planting
  • Keeps its full flavor fresh or dry.

Lavender

If you want to calm your anxiety, just break off some lavender flowers, grind them between your fingers, and take in its aroma. Lavender is similar to rosemary because one sniff can change your state of being. However, lavender will sedate you and relax you rather then increase your alertness like rosemary.

Lavender also can help calm skin inflammation, so it will be a perfect herb to add to your homemade soaps and lotions. If you think you’ll like the taste of lavender then you can add it to roasted rooted vegetables and your favorite sweets like cookies, chocolates, and frozen deserts. Lavender goes especially well with honey.

Here’s how you can regrow lavender at home:

  1. In the spring, Cut 3-4 inches from the soft, pliable tips of new growth on a lavender plant.
  2. Remove all of the leaves from the lower 2 inches of the stem and then gently scrape the skin off the bottom portion of the stem on one side with a knife.
  3. Fill a small pot with a homemade mix of half vermiculite or perlite and half peat moss
  4. Stick the lower end of the cutting about 2 inches into the soil and firm the soil so that the cutting stands up straight. Cover with plastic to form a greenhouse-like environment for the cuttings.
  5. Remove the plastic when the cutting has roots. This will take two to four weeks.
  6. Set the plant in a sunny location and water it when the soil is dry an inch or so below the surface.

Tips:

  • Gently tug your lavender cutting to see if it has roots. If it resists the tug then it has roots. (Only tug the cutting once every 3 to 4 days.)
  • Put the lavender in a container with adequate drainage. Lavender doesn’t like to be damp.
  • It will grow best when it receives 8 hours of sun a day.
  • Lavender thrives in warm temperatures.

Garlic

Garlic is delicious to our taste buds and  spectacular for our health. It contains a miraculous compound called allicin, which prevents cancer, boosts our immune system, reduces blood pressure, and improves cholesterol levels. Garlic also helps reduce oxidative stress, heal inflammation, and detoxify heavy metals.

And it’s easy to grow:

  1. Separate the cloves from your organic garlic bulb.
  2. Plant them pointy sides facing up  two inches deep in the soil (pot or garden.)
  3. Harvest when the green tops begin to yellow and fall over. This will be in July or August in northern climates.
Related: Garlic – The Most Amazing Herb On The Planet

Tips:

  • Plant it a month before the ground freezes.
  • Fertilize it with nitrogen from things like crushed egg shells.
  • Cut off any flower shoots to encourage bulb growth.
  • After harvest, let the bulbs cure in an airy, shady spot for two weeks.
  • Save your largest, best-formed bulbs to regrow in the fall.
  • Northern gardeners should mulch heavily with straw for over-the- winter outdoor gardening. Remove mulch after the threat of frost has passed.
  • Water every 3 to 5 days from May through June.
  • Ensure they get full sun.

Ginger

Ginger is commonly known for its ability to treat indigestion and nausea, but it also contains potent anti-inflammatory compounds that can prevent heart disease and reduce the symptoms of osteoarthritis. You can easily make it into a delicious tea or supplement with a slice of ginger with every meal to promote digestion and gain its other healing effects.

Ginger can easily be grown in its own pot indoors. Here’s how:

  1. Find an organic ginger root that is plump with tight skin, not shriveled and old. Soak it overnight in warm water to get it ready for planting.
  2. Stick the ginger root with the eye bud pointing up and cover it with 1-2 inches of soil, and water it well.
  3. Keep the soil moist, and make sure the ginger is in a reasonably warm area that doesn’t get too much direct sunlight. After a few weeks, you will see shoots popping out of the soil.
  4. Small pieces of ginger can be harvested 3-4 months after growth begins. Just cut off what you need and place it back in the soil to regrow.
Related: The Amazing Herbal Power of Ginger

Tips:

  • Ginger grows well in partial or full shade, making it a great indoor plant.
  • If your root has several eye buds, it can be cut into pieces, and each bud can be placed in a separate pot to produce several plants.
  • Ginger thrives in shallow and wide pots.
  • If you prefer a larger harvest, take ginger out of the soil when the plant begins to die back, and replant the healthiest looking ginger.
  • If you need a slice of ginger, you can slice a piece off at any time and replant it.

What To Do With All These Herbs?

If you put these steps into action you will be rich (in herbs). Each one can be used in a variety of ways, and when you have more than enough you can start donating them or you can make them last for 1 to 3 years by dehydrating them.

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How to Read Food Labels and Avoid Toxic Ingredients

Grocery shopping has become hazardous to our health. We are told that whatever is sold from a grocery store shelf has been approved as safe, and the health-isle food is healthy. The truth is that there are actually many harmful additives in processed food and very little nutrition. It’s difficult for the layman to know this when the chemicals are disguised or not labeled. Shopping with an untrained, uneducated eye is becoming detrimental to our health.

In the not too distant past, foods without pesticides and herbicides were the norm. Our soil was rich with nutrients and the ingredients we used for recipes were not enriched or processed. It was easier for families to eat more wholesome and natural foods baked from scratch. Nowadays, the majority of our food supply is manufactured in a laboratory from substances that were not intended for the body. Even cooking from scratch has become a health concern because the individual ingredients going into the freshly cooked food are either genetically modified or loaded with pesticides and herbicides. Without a trained eye and an understanding of how to read labels, even home cooked meals can be hazardous to your health.

Processed Food, Comes In a Package With Ingredients Listed

If you are sick, do not trust anyone else with your health, especially not a corporation. That means you prepare your own food. Processed foods are stripped of many of the natural nutrients, and when fortified, it’s done with synthetic vitamins and minerals that are not bioavailable. Food products are often bleached, pasteurized, deodorized, and have chemical ingredients added to them that are not put on the ingredients label. Often times, artificial preservatives are used in order for the product to taste fresh when it’s purchased a few years later. There are preservatives that do not have to be listed.

But everyone eats processed foods sometimes, so how do we make the best choices? The first dead giveaway that a product is laden with food additives and chemicals is the long list of hard to pronounce ingredients that don’t sound like food. Unfortunately, the food additives lurking in most packaged foods are dangerous to your health. Studies have shown that many of these toxic additives can make you fat, and are a catalyst for the onset of debilitating diseases such as cancer, diabetes, heart disease, high blood pressure, hormonal imbalances, and more.

Related: Foods That Feed Candida

Enriched and Fortified = Synthetic Nutrients

You can be certain that a product will contain synthetic nutrients if the packaging is labeled with the term “enriched” or “fortified” in the description. This ambiguous term describes most of the refined conventional grain products such as pasta and spaghetti, macaroni, white rice, and white breads. Baked goods will also usually contain this indication on the label.  Lately, even the preferred organic versions of these grains also contain enriched ingredients, so be absolutely certain to check the labels and stand clear of “enriched” products!

Be aware that during the processing, all of the much needed natural nutrients are unfortunately stripped out of the grain to make it appear white. Then, synthetic B nutrients known as Niacin, reduced iron, thiamine mononitrate and riboflavin are added to the ingredients in order to make the food “appear” healthy. Synthetic B nutrients are chemically derived using formaldehyde and petroleum and as you may have guessed, they are actually very unhealthy! In the long run, it is easy to avoid synthetic nutrients if you want to by purchasing organic whole grains and organic pasta without the “enriched” ingredients. In fact, Basmati and Jasmine rice are naturally white grains that can be found next to the conventional brands on the shelves of your local supermarket. Mix it up a little bit and try other healthier grains such as couscous, nutritious quinoa, organic polenta (corn meal–to avoid GMO), amaranth, brown rice, millet and more.

Genetically Modified Organisms, GMOs

The four primary genetically modified cash crops in the USA and abroad are soy, corn, canola, and sugar beets. Derivatives of these foods can be found in over 70 percent of the products in your local grocery store, Whole Foods and Trader Joe’s included. The main reason the plants are genetically modified is so they can handle higher amounts of herbicide. Bacterial genes are inserted that allow them to survive doses of herbicide that would otherwise kill them under normal circumstances. Luckily for us, the current regulation ensures by definition that Certified Organic food cannot be GMO, therefore, it should be fairly easy to buy organic soy milk, tofu, tempeh, cornmeal, polenta, and canola oil if you visit the local health food store. The challenge comes with the packaged food. Most packaged foods contain fillers like soybean oil, soy protein, and high fructose corn syrup. Those packaged foods produced by healthy brands may have all organic ingredients but many do not.

The surest way to protect yourself from eating these foods is by making recipes from scratch from whole foods without fillers and preservatives.

Related: Understanding and Detoxifying Genetically Modified Foods

High Fructose Corn Syrup

High fructose corn syrup, a.k.a. HFCS  is a sugar derived from corn. The corn from which it is derived is almost always genetically modified. Currently, it is unfortunate for the consumer that genetically engineered ingredients are not labeled in the U.S. Just knowing that corn is typically genetically modified will help you choose organic versions of corn products.

High fructose corn syrup has been known to cause gastrointestinal distress and elevated triglycerides. It is also associated with blood sugar problems, depression, fatigue, B-vitamin deficiency, hyperactivity, heart disease, diabetis,  tooth decay, and periodontal disease. Large amounts of HFCS has caused tumors in mice and may cause a similar result in humans if consumed frequently.

Related: Is Agave Nectar Healthy?

Sneaky HFCS Synonyms

  • Maize syrup
  • Glucose syrup
  • Glucose syrup
  • Fructose syrup
  • Tapioca syrup
  • Dahlia syrup
  • Fruit fructose
  • Crystalline fructose
  • Dahlia syrup

MSG – Monosodium Glutamate

MSG is monosodium glutamate, a flavor enhancer added to most processed food to make it taste good. This substance crosses the blood-brain barrier and quite literally excites your brain cells to death. In infants and children, the blood-brain barrier is not fully developed, sadly making MSG even more harmful to young ones.

The harmful component of MSG is the glutamate. Glutamic acid is an essential amino acid found in protein and required for the human body to be healthy. It is the L-glutamic acid that is the part of the protein that your body needs. When glutamic acid is manufactured, it contains both L-glutamic acid and D-glutamic acid. D-glutamic acid occurs as a result of the manufacturing process only. It is not a part of the protein and your body does not have a need for it. MSG is a neurotoxin, making it highly toxic to your nervous system. There is a loophole in MSG regulation that allows food manufacturers to include some MSG in your food without labeling it. In order for food companies to list MSG as an ingredient, the glutamic acid content in the food must be 79% or greater. If there is 78% or less of glutamic acid in the substance, the food companies are not required to include MSG in the labels. They are also not required to list the chemicals that are used to derive certain ingredients on the label either. Therefore there is loads of MSG in foods that the untrained and uneducated shopper are not aware of.  MSG can be hidden in many ingredients that the average consumer is not aware of. Ingredients that contain MSG but are not labeled MSG are known as clean label ingredients and used to deceive the consumer.

“Clean Label Ingredients” You Should Avoid

The “Clean label Ingredients” is a marketing phrase to replace “all natural.” There are many MSG “clean label” ingredients identified by Truth in Labelling.org that you should be aware of. The list includes, but is not limited to the following substances:

  • Glutamate
  • Glutamic acid
  • Monosodium glutamate
  • Magnesium glutamate
  • Natrium glutamate
  • Gelatin
  • Calcium caseinate
  • Sodium caseinate
  • Textured protein
  • Hydrolyzed protein (anything hydrolyzed)
  • Yeast nutrient, yeast extract
  • Yeast food
  • Autolyzed yeast
  • Vetsin
  • Ajinomoto

Ingredients That Contain MSG or Create MSG During Processing

According to Truth in Labelling, there are also quite a few ingredients that will often contain MSG or create MSG during the processing:

  • Carrageenan
  • Maltodextrin
  • Malt extract, Malt flavoring
  • Barley malt
  • Citric acid
  • Soy protein concentrate, soy protein isolate, soy protein
  • Whey protein concentrate, Whey protein isolate, whey protein
  • Seasonings
  • Protease, Protease enzymes
  • Pectin
  • Natural Flavor, flavorings
Related: MSG’s Many Side Effects and Aliases

Some Ingredients Work with MSG

You should also be aware that some ingredients work along with MSG and their use typically suggests that the product has MSG in it. Truth in Labeling notes that these ingredients are not likely to be used as food additives if there were no MSG present in the product.

  • Disodium 5-Guanylate
  • Disodium 5-Inosinate
  • Disodium 5-Ribonucleotides

Hydrogenated oils

Fully hydrogenated oils may not contain trans-fat, but research shows that it may be worse than trans fat in that it lowers the good cholesterol more than trans fats and raises blood sugar levels. Hydrogenated oils are associated with heart disease, breast and colon cancer, atherosclerosis and high cholesterol.

Partially hydrogenated fats and oils contain trans fats and are also associated with heart disease, breast and colon cancer, atherosclerosis and high cholesterol. Even if a package claims that No Trans Fats are used, you must read the label to see if it contains partially hydrogenated oils because the government allows companies say “No Trans Fats” if it contains less than 0.5 g of trans fat per serving.

Related: Everything You Should Know About Fat

Cancer Causing Additives

Nitrites and nitrates are used in processed meats and form powerful cancer-causing agents in your body. The FDA knows they’re dangerous but allows these ingredients in food because they prevent botulism. Nitrite-free meets can be found in your health food store. But be sure to read the ingredients on the label and ensure that the food does not contain sodium nitrite, potassium nitrite or anything that has nitrite or nitrate in the name.

According to trusted sources, sodium benzoate is the most widely used preservative in the world. It is typically used in foods, beverages, foods, liquid supplements, toothpaste, oral care products and pharmaceuticals. Sodium benzoate has caused birth defects in lab animals. It can cause skin rashes, gastrointestinal issues, hyperactivity, neurological problems and more. When Sodium benzoate and potassium benzoate are used in a product that contains ascorbic acid or vitamin C, it can form benzene. Benzene is known to cause cancer and cancer kills.

Aspartame

Aspartame is one of the most dangerous food additives on the market today. Drinks, candy, and chewing gum are potential sources of hidden MSG and/or aspartame and neotame. Aspartic acid, found in neotame and aspartame ordinarily causes MSG type reactions in MSG sensitive people. Aspartame is found in some medications, including children’s medications. Neotame is relatively new and we have not yet seen it used widely in the United States.  Aspartame is commonly known as Equal and Nutrasweet. In Europe, it’s called E951. The FDA stopped monitoring adverse toxicity reactions from aspartame in 1995, however before that 92 different adverse reactions from aspartame were reported. Recent studies have shown that aspartame causes cancer in amounts approved for human consumption and it is genetically modified. It’s best to stay away from any products that lists aspartame as an ingredient. Beware of aspartame in chewing gum, breath mints, cereal, frozen desserts, ice cream, gelatin desserts, puddings, cookies, yogurt, frozen yogurt, fruit spreads, sugar-free maple syrup, hard candy, chewable vitamins, laxatives, supplements, medications, prescription drugs, orthodontic elastics, pediatric antibiotics and more! Read the ingredients on the labels very carefully and make sure you do not use any products that contain aspartame.

Sugar Negatively Affects the Absorption of Vitamins and Nutrients

Contrary to popular belief, not all sugar is created equally and most of us are aware of the dangers of consuming too much sugar, whether it be processed sugar from GMO beets or natural sugars.  Some of these dangers include well-known ailments like obesity, insulin spikes, high blood sugar, diabetes and yes, cancer. Too much glucose, a form of sugar can lead to deficiencies in the nutrients that reach your cells. What actually happens is the sugar reduces the absorption of the vitamins and minerals you are getting from the food you consume. There are a few specific vitamins that are affected by the surplus of sugar in your system. Because vitamin C and glucose use the same transporters to the blood, too much sugar intake will slow down the absorption of this nutrient in your body. This can be detrimental as vitamin C is responsible for cell tissue regeneration and a well-functioning immune system. Magnesium is a nutrient that becomes depleted by an over intake of sugar. This is dangerous as magnesium is utilized by all metabolic functions of the body and too much sugar increases magnesium excretion by the kidneys.

I hope you are getting enough Vitamin D which is essential to protect the body from infections, autoimmunity, dementia inflammation and other diseases like cancer. Eating too much sugar in your diet will definitely increase vitamin D deficiency.

Calcium is another nutrient that the body needs. It’s important for bone health among other things. Interestingly, vitamin D works with the calcium in absorption to the cells. In a roundabout way, too much sugar consumption inhibits the body’s ability to take in this nutrient, because the less vitamin D in your system, the less your body is able to absorb calcium from your food.

Related: Healthy Sugar Alternatives and More

Be Mindful of the Ingredients in Your Food

You can start living a healthier lifestyle today by being more mindful of the ingredients in your food. Unfortunately, there isn’t much help from official sources because they are controlled by big corporations interested in raking in the cash — from government agencies to big agricultural and food companies, to research institutes and even congress. They lie and tell us that something is nutritious as long as it helps corporations make a fortune and keeps government officials in office. As a result, people are getting bad information about basic health information. Take control of your life and your diet today, you owe it to yourself!

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What is Cascara? Coffee, Tea, Superfood?

After walking into a coffee shop in Washington D.C. recently, I was quite surprised that they were promoting a new drink for 2017 on the menu called “Cascara”, with a subtitle stating “Warm and nutty caramel tones made from the skin of coffee cherry blossoms”. I asked the barista if this was tea or coffee. She looked perplexed and said to me, “no, it’s a syrup”. Needless to say I was confused, but intrigued. So I thought to myself, a new drink being showcased at this coffee shop which could seem to be a healthier alternative to coffee, yet it’s syrup. This is the brilliance of marketing, which makes you excited about something new being available as a coffee alternative. I proceeded not to order it because I didn’t fully understand what they were offering.  Was it tea, coffee, syrup, or all of it mixed together? Either way, if I was to order Cascara, I would want the real super food coffee cherry tea version I heard of, not a syrup mixed into a hot drink. My visit to this coffee shop left me wondering, what is this elusive Cascara being offered, and is it really coffee or tea?

After further research, I found that Cascara (translated from Spanish meaning ‘husk’ or ‘peel’) is also known as coffee cherry skins in English. Cascara must not be confused with the herbal plant with a similar first name, Cascara Sagrada (Chittem Bark), which is completely different and has natural laxative properties when consumed. Cascara (coffee cherry skin) is the by-product of the coffee beans after they have been removed from their red skins and dried in the sun, much like raisins. In the past, these skins were usually placed in compost or thrown away during harvest because it was believed to ruin the taste of coffee. However, for centuries Cascara has been brewed in Yemen and Ethiopia before coffee beans were even used as a drink. Recently, this alternative sounding exotic drink has made a big move onto the U.S. market in various forms including everything from beauty products, tea infusions, enhanced waters, sports drinks, sodas, to vodka infusions and other alcoholic beverages.

What still remained unclear was how should this elusive and somewhat confusing drink be classified? It is believed that Cascara is something between coffee and tea, although it is derived from the coffee plant. It should be noted that Cascara does not taste like coffee nor does it contain its high caffeine content. According to Moldvaer, “Cascara caffeine content is fairly low, even at the strongest, longest brew, the caffeine content of Cascara came in at 111.4 mg/L, compared to broad range of about 400-800 mg/L in brewed coffee.”  Cascara comes in an interesting mélange of flavors ranging from sweet, subtle, earthy, to rich, warm, robust and nutty. Its undertones have a fruity flavor with hints of raspberry, red mulberry, currant, cranberry, and cherry.[2] Its classification is neither coffee nor tea, but it remains in its own realm because it does not come from beans or tea leaves, but from the fruit of the coffee plant. However, there is an opposing opinion suggesting that it is indeed coffee with high caffeine content.  According to Megan Wood, “cascara is a tropical, berry fruit that just happens to be coffee,” Wood says, “It’s not tea — it’s 100 percent coffee. But it smells like herbal tea.”  She also goes on to say that “It’s kind of like nature’s Red Bull.” So at the end of the day, you might have to make the decision yourself whether you want to categorize cascara as tea, coffee, or a hybrid, and whether it leaves you feeling caffeinated or not.

Regardless of its disputable classification, I would recommend you be courageous and jump on the trendy drink bandwagon for 2017 and give Cascara and its healing benefits a try. Even though you may not know whether it’s truly coffee or tea, the health benefits are numerous.  Due to its high concentration of polyphenols, Cascara is a true superfood. It will also help boost your immune system, provide antioxidants thus protecting you from free radicals, and offer you a host of anti-inflammatory properties. With extensive research over a decade, FutureCeuticals, has also discovered that Cascara produces BDNF (Brain Derived Neurotropic Factor), a protein essential for maintaining healthy cognition, and other brain-related processes such as mood and sleep.

Cascara can be consumed as a hot drink or as a cold refreshing infusion. According to 44 North Coffee, Cascara is loaded with flavor, vitamins, natural sugars, and anti-oxidants. Dr. Debbie Palmer states that, “Cascara is rejuvenating because it’s high in polyphenol compounds: proanthocyanidins, chlorogenic acid, quinic acid, ferulic acid and caffeic acid. The coffee berry fruit has been found to be higher in antioxidants than tea, vitamin C and E, raspberries, strawberries, blueberries, and pomegranate.” In preparing Cascara, Wood and Raftery recommend steeping three tablespoons of cascara in 10 ounces of hot water for four minutes. For a cold brew, they suggest six tablespoons to 12 ounces of water, steeped for 12 to 16 hours. To purchase Cascara, there are a number of coffee roasters making it available online. Let this year be the year where you become an independent taste tester, and you can make your own personal decision on whether Cascara is coffee, tea, or something in between.  Either way, it’s a highly recommended alternative as a superfood drink option. For a great recipe on making a cold brew of Cascara (Coffee Cherry) tea, visit Alma Holistic Health.

Interesting fact: In Yemen, Cascara is consumed as Qishr (a hot beverage containing spiced coffee husks, with ginger and cinnamon) which is usually consumed instead of coffee because it is much cheaper.

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