In the past year, many articles have been published to raise concern about the alarming levels of arsenic found in rice. Although arsenic levels should be a health concern for anyone who consumes rice, it is certainly more of a concern for those who eat rice frequently or on a daily basis.

High levels of arsenic are toxic to humans, and arsenic is associated with cancer, heart problems, developmental problems, and diabetes.

The Telegraph has published an interesting article about the safest way to prepare rice to eliminate most of the arsenic. Andy Meharg, a much-published scientist and a professor at the school of Biological Sciences, Queens University Belfast, conducted an experiment comparing methods to cook rice. The telegraph article outlines the following methods:

1. Cook with 2 parts water to 1 part rice. Water is “steamed out” during cooking.
2. Cook with 5 parts water to 1 part rice. Excess water is washed off.
3. Soak rice overnight, then thoroughly rinse before cooking.

The article, which is sourced below, reported the results incorrectly. The article stated that choice #2 removed close to 50% of the arsenic while soaking (#3) removed 80%.

I was curious as to what percentage would be removed if the rice were soaked and it was cooked with a 5:1 water ratio so I questioned Professor Meharg directly. He stated that soaking and cooking with 5 parts water removed 80% of the arsenic (a combination of #3 and #2) was the action that resulted in the 80% reduction. He said he couldn’t tell me what soaking alone would do to reduce arsenic as that particular test was not conducted. He stated, “We did not check the intermediate stage, primarily as we were concerned with levels in the final product.” 

I’ve asked him to please let us know if he ever does test the arsenic levels after soaking before cooking. In the meantime, if we want to remove 80% of the arsenic, we need to do the following:

• Soak rice overnight and rinse thoroughly until the water runs clear.
• Cook with 5 parts water and pour off the excess water after the rice is done.

There you have it: an 80% reduction in arsenic.

Recommended Reading:

• How Himalayan Salt Lamps Work
• Diatomaceous Earth – Mother Nature’s Secret Weapon: What Is It and Where to Find It
• Aluminum – The Silent, Pervasive, and Insidious Toxin Eroding Our Health
• Top 5 Foods that Detox Heavy Metals and Toxins – With Protocol
• Mercury Fillings, Root Canals, Cavitations – What You Need to Know
• Dangerously High Arsenic Levels Found in Rice

Sources:

• How we are all cooking rice incorrectly – and could be endangering our health – The Telegraph
• Professor Andy Meharg – direct Q&A

The human body is home to over five hundred different strains of bacteria that serve specific functions. Even bacteria of the same name may function in different ways. For example, if a specific strain of Lactobacillus (a commonly studied probiotic strain) helps prevent an illness, that doesn’t mean that another strain of Lactobacillus would have the same effect. We have yet to discover all the effects that probiotics have on the body, but we do know that the right strains, cultured and processed the right way, offer the following six proven health benefits:

1. Probiotics Provide Energy

According to Gastroenterologist Matthew Ciorba, up to 10% of our daily energy needs are provided through the process of fermentation by our gut flora. By breaking down the components of food that we are unable to digest (like fiber), bacteria in our gut allow us to assimilate fatty acids, sugars, and amino acids that we would not have access to otherwise.

Related: How To Heal Your Gut

2. Probiotics Are Antioxidants and Anti-inflammatory

An excess of oxygen radicals in the gastrointestinal tract is a potential cause of chronic diseases. As these oxygen radicals accumulate in the intestinal tract, they can damage the intestinal lining and create a state of chronic inflammation. Strains of Bifidobacterium and Lactobacillus have been found to limit the accumulation of free radicals in the intestinal tracts of rats by acting as antioxidants. The end-products that gut bacteria produce, like the short-chain fatty acid called butyrate, also have antioxidant properties that help to reduce inflammation and heal the intestinal wall.

3. Probiotics Resist Infection

The fermentation end-product butyrate also supports regulatory T-cell functions in the gut and contributes to the integrity of the intestinal wall. This allows the body to prevent infectious pathogens from getting in while we let our immune system eliminate them from the body. Probiotics also prevent pathogenic bacteria like E. coli from being able to colonize our intestinal tract by out-competing them for food, using acids to change the environment, and creating anti-microbial substances that prevent the bad bacteria from thriving.

Product Recommendation: Syntol AMD – Arthur Andrew Medical

4. Probiotics Prevent Digestive Issues

We need bacteria to digest food. Probiotics help prevent digestive issues in many ways. They keep our intestinal wall from being oxidized by free radicals by acting as antioxidants and triggering the production of protective mucous. Probiotics also produce substances that provide the intestinal wall with what it needs to heal itself. Butyrate, for example, provides the components that the intestinal wall needs to form new cells while providing energy for existing cells. Butyrate has also been found to increase intestinal motility, which helps prevent constipation.

Recommended: How To Reverse Fatty Liver Disease (Diet Plan Included)

5. Probiotics Produce Vitamin K and B Vitamins

In addition to producing butyrate, probiotics have the capacity to synthesize seven different vitamins:

• Vitamin B12: Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis.
• Vitamin B6: Vitamin B6 is involved in more than 100 enzyme reactions that are mostly concerned with protein metabolism.
• Vitamin B5: Vitamin B5 is needed to produce red blood cells, manufacture sex and stress-related hormones, synthesize cholesterol, and maintain a healthy digestive tract.
• Vitamin B3: Vitamin B3 helps the body make various sex and stress-related hormones, improve circulation, and suppress inflammation.
• Biotin: Biotin metabolizes carbohydrates, fats, and amino acids and plays a role in preventing insulin resistance.
• Folate: Folate is essential for proper cell division.
• Vitamin K: Vitamin K is required for the synthesis of proteins involved in blood clotting and bone formation.

These vitamins are essential for processes that affect every cell in the body, but our needs for these vitamins are not met by our probiotics alone. We must consume adequate amounts of these vitamins to receive their benefits because it is unclear how much of these vitamins is produced by our probiotics.

6. Probiotics Help with Fat Loss

A few studies suggest that specific Lactobacillus strains have an impact on body fat, weight, and metabolic disorders. For example, the ingestion of Lactobacillus gasseri SBT2055 for 12 weeks reduced fat mass gain, body weight, and waist to hip ratio in overweight subjects when compared to a placebo. This may be due to the link between leptin and probiotics. Leptin is a hormone secreted by fat cells that lets the brain know when we are full. Probiotics indirectly affect our leptin response by promoting a state of low inflammation and allowing us to get more nutrition out of every calorie we eat. This creates the perfect environment for fat loss.

Attack of the Antibiotics

Antibiotics are designed to kill a broad range of bacteria in an effort to fight off infection. Unfortunately, antibiotics also destroy over one-third of the bacteria in our gut. This causes rapid shifts in our microbiome (intestinal bacteria) that leaves us vulnerable to harmful bacteria like Clostridium difficile and Salmonella typhimurium.

Even if the harmful bacteria do not infect our system, our intestinal tract will still be compromised. Without a proper balance of beneficial flora, our intestinal tract will become inflamed and leaky, letting pathogens through. We will also lack the Vitamin K and B vitamins that are normally produced by probiotics in the large intestine. This can lead to hormonal imbalance, a lack of energy, and an increased risk of disease.

With all of these negative effects, it becomes obvious as to why antibiotic use is associated with a large number of health problems and an increased susceptibility to infectious diseases. The health of our microbiome is essential for our health and well-being. Check out How to Detoxify From Antibiotics and Other Chemical Antimicrobials for more on this.

Related: Signs You Have Too Much Candida

Don’t Worry, Change Is Simple

Even if you have taken antibiotics recently, you can begin to counteract their negative effects immediately. According to David Relman, a microbiologist at Stanford University, the bacteria in our gut adapt quickly to what we eat. In an article in the Frontiers in Microbiology, M.P. Francino explains that our microbiome is “…capable of returning to a composition similar to the original one.”

This means that food can be our medicine if we eat the “right” foods.

What Are the “Right” Foods?

The “right” foods are prebiotic. Probiotics provide your gut with the beneficial bacteria it needs to thrive. Prebiotics provide your beneficial bacteria with what they need to survive and to provide you with all of the benefits mentioned earlier in this article. Think raw produce, herbs, and spices.

Many experts agree that one of the best ways to get probiotics in your diet is by eating fermented vegetables. Kim chi, sauerkraut, and pickles are fermented vegetables that contain different kinds of probiotics. These probiotics are already working to digest your meal before you eat it, which makes nutrients within the food more bioavailable. This is especially beneficial for those with digestive issues.

To ensure that you are eating the best fermented vegetables, check the label on the container. Look for the words “raw”, “unpasteurized”, and “naturally fermented.”  When looking at labels, smaller, local businesses are worth a close look, and anything national will most certainly be pasteurized in some way. Most of the probiotics are killed when the product is heated or pasteurized. Also, make sure there are no preservatives like sodium benzoate or sodium sulfite. The best fermented vegetables are made using organic vegetables and unrefined salt. Herbs, spices, and seeds are added for more flavor and nutrition.

Fermented vegetables also provide you with plenty of prebiotic material. As our bacteria enjoy their meal, they produce many highly beneficial end-products like butyrate.

Non-starchy vegetables like broccoli and artichokes, greens like kale and collards, and salad greens like spinach and arugula come with plenty of fiber to feed your probiotics and plenty of nutrients to feed your body.

After Dr. Mercola had his homemade sauerkraut tested in a lab, he reported that “…a 4-6 ounce serving of the fermented vegetables had ten trillion bacteria.” This means that 2 ounces of sauerkraut had more probiotics than a full bottle of 100-count probiotic capsules.

Michael Edwards, OLM’s Editor-in-Chief has an unusual opinion of fermented foods.

I love sauerkraut and I hope everyone reading this learns to make it. Fermented vegetables have many benefits (for instance, see the vitamins up at #5), but the bacteria itself doesn’t make my list. Our stomach acid kills most of it. That’s what stomach acid is designed to do.  I know some who swear they make such a potent product that much more of the bacteria makes it into the gut. After trying some of these products, I agree.

But, for anyone who is sick, and especially anyone who has an abundance of Candida, fermented vegetables cannot provide enough, or cannot provide a strong enough strain of bacteria to counteract a sick gut’s biofilm. I recommend a high qaulity, trusted probiotic supplement along with a prebiotic diet.”

What about Yogurt?

Dairy products, like milk, are commonly known as an essential part of our diet, so probiotic-rich yogurt should be called a “superfood”, right?

Unfortunately, some of the widely accepted beliefs about the benefits of dairy products, like the belief that dairy builds strong bones, have been disproven. Dairy has also been linked to various cancers, especially prostate and breast cancer. Combine these findings with the fact that conventional yogurt lacks beneficial prebiotics and contains high amounts of sugar, and it becomes clear why it may be best to limit the consumption of dairy. Due to the state of the dairy industry and how yogurt is processed, even plain, unsweetened conventional yogurt is more likely to feed pathogens than to be a source of probiotics.

The Dirty Truth about Supplements

Scientific literature is riddled with uncertainty regarding the effectiveness of probiotic supplements. For example, a Canadian study in 2004 measured the viable organisms in 10 brands of probiotic preparations and none matched the amount on their labels. Eight brands had only 10% of the stated number of probiotics and two of the brands had no viable probiotics at all.

Even if these probiotic supplements contained all of the viable probiotics that they promised, there would still be no guarantee that the probiotics would survive the journey to the intestinal tract.

Most probiotic supplements are also ineffectual for a multitude of reasons. It’s not just the probiotic count that matters; strain quality varies widely and are more often ineffectual. Of the ones I’ve tried (about 45) Bio-K, Abzorb, and FloraMend are three I know of that work. Most probiotic supplements are a waste of money, and many actually feed Candida and other non-benefical microflora.” – Michael Edwards

The Treacherous Journey of Probiotics

First, probiotics must survive the environment they are exposed to when they are outside of the body. Once the probiotics are ingested, they must survive the extreme acidity of stomach acid and bile acids. One study states that, “…survival rates have been estimated at 20–40% for selected [probiotic] strains.” According to the American Nutrition Association, Lactobacillus, Bifidobacterium, and Streptococcus probiotic strains can survive the journey through the stomach. However, L. bulgaricus and S. thermophilus, as well as Leuconostoc and Lactococcus species, cannot survive.

Even when the probiotics make it to the intestinal tract, they still have to attach to and colonize the intestinal wall. This is another uncertain aspect in consuming probiotics that is difficult to measure. Unfortunately, there is no way to guarantee that the probiotics in your sauerkraut, kim chi, or probiotic supplement will actually colonize your intestinal tract.

How to Make Probiotics Work for You

Even the best probiotic will do little to combat a poor diet. In fact, the best probiotic supplement is the “right” food. To improve your digestive health and receive all the benefits of probiotics, all you have to do is eat prebiotics and probiotics in the form of raw, unpasteurized fermented organic vegetables and organic non-starchy vegetables every day. With enough time on this kind of diet without processed and refined foods, almost anyone can improve their digestive system.

Recommended Reading:

• Fermenting Vegetables
• Candida, Gut Flora, Allergies, and Disease
• How to Kill Fungal Infections
• Health Benefits of Apple Cider Vinegar & How to Make Your Own
• Your Guide to Root Vegetables – Health Benefits, Recipes, and More

Sources:

• Can probiotics modulate human disease by impacting intestinal barrier function? – Cambridge
• Probiotics: In Depth – NIH
• Dietary changes affect gut microbes within a day – Science News
• A Healthful Dose of Bacteria — Yogurt Is the Best Probiotic Source, but Clients Do Have Other Options – Today’s Dietitian
• Caveat emptor. “Probiotics” might not be what they seem. – NCBI
• A Gastroenterologist’s Guide to Probiotics – NCBI
• Potential beneficial effects of butyrate in intestinal and extraintestinal diseases – NCBI
• The weight of leptin in immunity. – NCBI
• Lipid peroxidation and antioxidant status in colorectal cancer – NCBI
• Probiotic Mechanisms of Action – Karger
• Probiotics: determinants of survival and growth in the gut – The American Journal of Clinical Nutrition
• Vitamin B5 (Pantothenic acid) – University of Maryland Medical Center
• Vitamin B6 – NIH
• Vitamin B12 – NIH
• Vitamin B3 (Niacin) – University of Maryland Medical Center
• Vitamin H (Biotin) – University of Maryland Medical Center
• Folate – NIH
• Vitamin K – NIH
• Antibiotics and the Human Gut Microbiome: Dysbioses and Accumulation of Resistances – NCBI
• The effects of antibiotics on the microbiome throughout development and alternative approaches for therapeutic modulation – NCBI
• Human nutrition, the gut microbiome, and immune system: envisioning the future – NCBI
• Health Concerns about Dairy Products – The Physicians Committee for Responsible Medicine
• Non-starchy Vegetables – Diabetes
• The Science of Probiotics – American Nutrition Association
• Fermenting Foods—One of the Easiest and Most Creative Aspects of Making Food from Scratch – Dr.Mercola

A new study reports that fast food packaging contains concerning levels of certain perfluoroalkyls and polyfluoroalkyls (PFAs), a relative of the chemicals used in non-stick pans, furniture, packing tape, and waterproof clothes. Among the items tested for PFAs were dessert and bread wrappers, sandwich and burger wrappers, paperboard containers, and paper cups. The dessert and bread wrappers were the biggest offenders, with 56% of them containing PFAs. Not only do these PFAs break down slowly in nature, but they’ve also been linked to higher cholesterol, higher rates of kidney and bladder cancer, weakened antibody responses to vaccines in children, and suppressed immune systems.

It’s Not Just the Wrappers

Fluorosurfactants come in many forms. They can be called PFAs, PFOA, PFOS, and PFCs. These chemicals are in the majority of stain-resistant, waterproof, non-stick, and fire-retardant items. The plethora of acronyms make it difficult to understand which ones have been banned. This creates confusion companies can use to their advantage.

The EPA has established a safety limit for these products, but the government doesn’t regulate them beyond that. The FDA did ban three PFCs found in pizza boxes and microwave popcorn bags in 2016, and a form of PFAs, known as long chain PFAs, was banned in the early 2000s. All PFAs found in products like fast food wrappers are now short chain PFAs, which are the long chain PFAs minus a set of carbon molecules.

The Slow Takeover

In 2013, the Environmental Health Perspectives Journal published a study linking PFOAs in Teflon pans to thyroid disease. Many scientists have called for companies to stop using non-essential PFAs, while the FDA has approved nearly 100 new PFCs to use in food packaging in the last decade. The speed at which new fluorosurfactants are being developed makes it unlikely that scientific concerns will be taken as seriously as they should be.

Since fluorosurfactants take so long to break down in nature, they have plenty of time to migrate to water sources, release into the air, and contaminate soil. After looking at 36,000 water samples from more than 4,800 public water sources in 2016, Harvard University found that 16 million Americans are drinking water with PFAs. Of those water sources, 66 of them had levels at or above what the EPA considers safe.

Persistent Waste Creates Persistent Problems

One wonders where the ever growing number of PFAs will end up when they run out of space. No one seems to be clear on how they got in our water, and it doesn’t seem likely that anyone is going to step up and regulate them. PFAs continue to resist decomposition and mysteriously leach into water supplies and the food they are wrapped around unchecked, leaving us with a higher likelihood of thyroid disease, certain cancers, infertility, and developmental disorders in children. At some point, the advice to avoid fast-food wrappers, microwave popcorn, and nonstick cookware will only minimize the exposure to PFAs. True avoidance will no longer be an option.

Related Reading:

• Detox Cheap and Easy Without Fasting – Recipes Included
• How to Detoxify and Heal the Lymphatic System
• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
• Glyphosate Found In 93% of Urine Samples
• How to Detoxify From Antibiotics and Other Chemical Antimicrobials
• How To Detoxify and Heal From Vaccinations – For Adults and Children

Sources:

• Fast Food Packaging Found To Be Just As Nasty As Fast Food – Rodale’s Organic Life
• The Madrid Statement on Poly- and Perfluoroalkyl Substances (PFASs) – Environmental Health Perspectives
• Nonstick Cookware + Teflon Dangers – Rodale’s Organic Life
• What are PFASs, the Toxic Chemicals Being Found in Drinking Water? – PBS
• FDA Bans Three Toxic Chemicals From Food Wrapping – Too Little, Too Late – Environmental Working Group

When naturally treating shoulder, knee, or chronic pain few people consider the wonder herb, ginseng (Chinese Panax Ginseng), and its ability to help with inflammation. This prized herb with its nutritious roots, which can live up to 100 years, has been used for centuries in Oriental medicine to alleviate numerous conditions.

Based on two-thousand-year-old writings, the Chinese believed ginseng helped supplement the spleen, calm nervous irritation, aid the heart, nourish the body, eliminate evil Chi energy, sharpen and quiet the mind, and prolong life. Throughout history, ginseng was so prized that it yielded a higher value than gold and was considered a most beneficial tonic and cure-all. During the Qing Dynasty (1644-1911), ginseng was known as the herb that could restore the dying to health and restore the dead to life.^[1]

Ginseng is an Ancient Remedy

According to Dr. Dharmananda, the use of ginseng in China, and throughout Asia, is based largely on the description in the ancient text, Shennong Bencao Jing (Classic Herbal of Shennong) written around 100 A.D.^[2] This text mentions ginseng, also known by its two other names, renxian and guigai, and it describes in detail its nature, its sweet and cold taste, and its healing effects, but it never outlines a description of how to take the herb.

Chinese Ginseng and Korean Ginseng

Oriental ginseng can be divided into Chinese ginseng and Korean ginseng. Chinese Panax ginseng is grown in the Chiang Pai mountains, in the northeastern area of China (Manchuria) and is usually available as a tea or tincture. It is often white in color because the roots are dried in the sun, breaking down enzymes and therefore decreasing its potency. Chinese ginseng has milder energy boosting effects, so it is thought to be better suited for young children, the elderly, and the very ill as cited in “Chinese Herbal Medicine: Materia Medica.”^[3]

Red Panax Ginseng is the Most Potent

Korean ginseng, or Red Panax ginseng, is considered the most potent and the most popular due to it being harvested after six years and undergoing steam harvesting before drying, thereby preserving its health benefiting ginsenosides.^[4] This variety contains vitamins, antioxidants, amino acids, B-sisterol, panaxic acid, ginsenosides (0.7 -3%), and essential oils, which help in numerous areas including anemia, memory loss, depression, blood sugar and uric levels, promoting biosynthesis of RNA, cancer and influenza prevention, helping erectile dysfunction, enhancing sports performance, and aiding stress reduction by producing more endorphins in the brain.

Studies Show Ginseng Helps Chronic Inflammation and Pain

If ginseng is reported to help with such a broad spectrum of conditions, does ginseng also help with chronic inflammation and pain? Recent studies have confirmed the answer to be yes.  Allan Lau and his team of researchers from the University of Hong Kong have identified seven ginseng constituents or ginsenosides, which showed immune-suppressive effects. A. Lau said, “The anti-inflammatory role of ginseng may be due to the combined effects of these ginsenosides, targeting different levels of immunological activity, and in doing so, contributing to the diverse actions of ginseng in humans”.^[5] A 2013 study conducted in Brazil has shown that Panax ginseng effectively promoted an improvement in pain in patients who suffer from fibromyalgia.^[6] This research has shown ginseng’s steroid-like phytochemicals (ginsenosides) being adaptogenic and anti-aging.

The University of Maryland Medical Center mentions that the gnarled ginseng root has been traditionally used to treat fever, headache, infertility, and indigestion as well as being considered an all-around stimulant.^[7] Ginseng has also been found to be helpful for treatment of postmenopausal symptoms and as a natural alternative to anabolic steroids for athletes and body builders.

Eastern vs Western Dosage

It is interesting to note that the usual recommended dosage of ginseng in Asia is around the range of 3-9 grams/day. By contrast, in the West, people are recommended to use far less, with amounts so low that they are deemed questionable in providing any of the desired ginseng health benefits.^[8] Despite continental dosing differences, healing benefits are still believed to be present, and it is estimated that around 6 million people regularly take ginseng in the U.S.

How to Prepare the Best Ginseng

The key in taking ginseng is to ensure taking an all-natural and high-quality ginseng. The Dr. Shen clinic in California states that dried ginseng root tea is best. Use 3-9 grams per person. Slowly boil the sliced herb for about an hour, and drink the tea on an empty stomach.^[9] The clinic goes on to state that, “Most Traditional Chinese Medicine (TCM) practitioners prefer whole herbs or simple water extractions over standardized extracts because extracts are often taken from herbs that have poor appearance, weak taste, and lower potency. Low-temperature water extracts, which have not been chemically manipulated in order to standardize ginsenocides, are more like the herb as it is found in nature.”^[10]

So the next time you reach for something to help alleviate your pain and chronic inflammation, try some Red Panax ginseng and make it part of your natural medicine cabinet. For a specific recommendation on ginseng, visit almaholistichealth.com and contact us for more information.

Interesting fact: The Chinese Emperors used wild Manchurian ginseng.

Related Reading:

• Cinnamon – Ceylon Vs Cassia, Health Benefits, and Other Interesting Facts
• The Power of Pau d’Arco – Herbal Remedies and More
• The Amazing Herbal Power of Ginger
• Turmeric – Learn More about This Ayurvedic Herb
• Garlic – The Most Amazing Herb On The Planet
• How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe
• Herbs and a Protocol that Eliminates Parasites from the Body

Sources:

• Subhuti Dharmananda, “The Nature of Ginseng: From Traditional Use to Modern Research,” Jou [1]
• Ibid.rnal of the American Botanical Council no.54 (September 2002). ^[2] 
• Chinese Ginseng vs. Siberian Ginseng – livestron.com [3]
• Ibid.^[4]
• Bioactivity-guided identification and cell signaling technology to delineate the immunomodulatory effects of Panax ginseng on human promonocytic U937 cells, Journal of Translational Medicine – BioMed Central [5]
• Effects of Panax ginseng extract in patients with fibromyalgia: a 12-week, randomized, double-blind, placebo-controlled trial. Revista Brasileira de Psiquiatria – Science Direct ^[6]
• Asian Ginseng -University of Maryland Medical Center  ^[7]
• Subhuti Dharmananda, “The Nature of Ginseng: From Traditional Use to Modern Research,” Journal of the American Botanical Council no.54 (September 2002). ^[8] 
• The Whole Truth About Ginseng – Dr.Shen ^[9]
• Ibid. ^[10]

Normally I start the day with a green smoothie. To get things going, I toss a handful of kale in the Vitamix along with a couple cups of super-herb tea or almond milk. If I find myself out of Kale, I will throw in a scoop or two of a good nutrition powder (here’s a link to make your own green formula). Then, in go my super foods: coconut oil, flax and hemp seeds, raw cacao powder, maca, and vanilla.

Next comes a handful of frozen blueberries. (I always have a stash frozen organic blueberries in the freezer!) To give it an extra digestive boost, I will often also add a cup of homemade kefir or a high quality probiotic. If it’s cold outside, I will add some warming spices: cinnamon, ginger, cardamom, etc. Be careful not to cook the probiotics in the blender by blending too fast or long.

If I’m fighting off inflammation, when I have it on hand, I’ll also add an inch or so of fresh turmeric root. To keep the concoction low-glycemic, sometimes I sweeten it with a few drops of liquid stevia. This green super food smoothie starts my day off right by alkalizing and energizing me, and it provides me with a serious dose of the dense, high-quality nutrition. It keeps me going for hours!

Today Was Different

Today, however, for some reason, I was craving something savory – something warm and nourishing. Perhaps it’s the winter weather or the fact that the flu has been going around town. I opened the fridge to see what would appeal to me. Immediately the food that popped out at me was leeks. Leeks… Hmm, leeks for breakfast? I trust what my body is telling me, so here goes!

I grabbed one out of the vegetable drawer, gave it a rinse, peeled off the outer skin, chopped it up and tossed it in a cast-iron pan along with a big spoonful of coconut oil and started sautéing. Next, I ripped up the kale leaves that normally would have gone in my smoothie and tossed them in as well. Two ounces of wild smoked salmon found its way, crumbled, into the pan next. Finally, I cracked two pasture-raised eggs, added a pinch of salt, and voila: a moment later I had a leek-salmon-kale-scramble on the plate. It looked and smelled great, and tasted even better!

So what was the deal? What was my body craving when it so clearly said, “Go for the leeks!” I decided to do a bit of research. I knew leeks are in the allium family, which also includes onions, garlic, shallots, chives, and scallions, but what I discovered shocked me. It turns out that alliums are health-promoting, disease-fighting, phytonutrient powerhouses! First of all, they are high in hard-to-get vitamin K, which the body needs to build strong bones and combat heart disease. The body also needs vitamin K for a variety of other crucial metabolic functions.

Leeks

Leeks, in particular, are high in manganese, which the body also needs to build strong bones, as well as copper, another essential mineral of which many people are deficient, and the B vitamin, folate. Folate, which has multiple health benefits including fighting depression and promoting healthy red blood cell development, is present throughout all parts of a leak: the leaves, stem and the bulb, in one of its bioactive forms, 5-methyltetrahydrofolate or 5MTHF. Good thing, that apart from the tough outer casing, I sautéed the whole plant for my breakfast!But those nutrients found in leeks are just the beginning. Vegetables in the entire allium family are loaded with other kinds of “phytonutrients.”

Phytonutrients are compounds found in plants that are key to human health. Some examples are the antioxidants found in the raw cacao and the plant sterols found in the maca that I put in my smoothie. Antioxidants fight free-radicals in the body that can damage cells through oxidation. The plant sterols in maca tone the reproductive system, improve stamina and lower cholesterol. Wild salmon is loaded with vitamin D and omega-3 fatty acids. Coconut oil contains caprylic acid, lauric acid, and capric acid that are unique medium-chain fatty acids (MCFAs) that provide the body with easily digested energy and lower cholesterol. Coconut oil is also a potent anti-microbial and anti-fungal.

Mother of All Antioxidants

Alliums are one of the foods highest in an antioxidant that New York Times bestselling author, Mark Hyman, MD calls the “Mother of All Antioxidants:” glutathione. Glutathione is a “glycoprotein,” or a protein molecule with a sugar molecule attached to it, which is needed by every cell in your body, and like copper, almost everyone is deficient in it. It boosts immunity, lowers your risk of heart attack, helps detoxify the body, is anti-cancer, anti-diabetes, etc., etc., etc.!

Alliums are also full of “organosulfur compounds,” hence their strong smell and flavor. Organosulfur compounds also have a long list of major health benefits. First of all, they are extremely active antibacterial, antiviral and antifungal agents! They are also anti-inflammatory and thought to lower the risk for cardiovascular disease.

Allicin, the most prevalent organosulfur compound in alliums, especially present in raw garlic, is a major immune-enhancer. Studies have shown that allicin has the ability to lower total cholesterol, LDL, or “bad cholesterol” and triglycerides, and increase HDL, or “good cholesterol.” Therefore, allicin supports the functioning of the circulatory system and thus lowers the risk of heart disease, stroke, and atherosclerosis. The list doesn’t end there, though! Allicin is even thought to be anti-cancer, and the digestion of allicin in the body produces another master antioxidant, sulfenic acid. Research shows that this phytonutrient neutralizes free radicals faster than even glutathione!

Alliums, like my leek this morning, are also high in other health-promoting “flavonoid” antioxidants as well, such as quercetin. Flavonoids are plant metabolites that plants use for their own protection and health that also provide us with excellent health benefits such as fighting inflammation and helping us ward off viruses and microbes. In addition to being an antioxidant that is both anti-inflammatory and anti-microbial, quercetin is also a natural antihistamine. In other words, it is anti-allergenic!

Leeks also contain the flavonoid kaempferol, which helps prevent free-radical damage to blood vessel linings. Another antioxidant flavonoid found in leeks, and in all alliums, is gallic acid. Studies have shown that gallic acid prevents cellular mutations and is toxic to cancer cells while having no negative effect on healthy cells. Like allicin, it’s also anti-cancer, anti-viral and anti-fungal. And studies have also shown gallic acid to prevent “neuronal cell death.” In other words, it helps stop the degeneration of the nervous system which happens in Alzheimer’s or during stokes. Therefore consumption of alliums may reduce the severity of strokes and might be an anti-aging compound. It could even help you think more clearly!

The list of phytonutrients and the health benefits of consuming alliums goes on and on. Some of them have anti-inflammatory actions that protect against osteoarthritis and ward off infections. Others may protect against asthma, prevent obesity, aid in detoxification and lower blood pressure. Needless to say, the leek I ate this morning could definitely help me ward off the flu. Of course, make sure you eat organic alliums. Organic alliums are higher in minerals and phytonutrients, lower in pesticide residues, and infinitely better for the environment than conventionally grown alliums. Tomorrow, I might go back to my green smoothie for breakfast. But today I am going to enjoy the multiple health benefits of the mighty leek!

Recommended Reading:

• How To Kill Candida, Fungi, Yeast in the Body
• Make Your Immune System Bulletproof with These Natural Remedies
• Things You Should Know About Garlic – DIY, Recipes, Other Tips
• Remedies and Cures For The Common Diseases, Volume 1, by Anil Sinha
• Super Immunity by Dr. Joel Fuhrman
• Polyphenols in Human Health and Disease, edited by Ronald Ross Watson, Victor R. Preedy, Sherma Zibadi

Sources:

• Leeks – The World’s Healthiest Foods
• 9 Ways to Boost Glutathione – Dr. Axe
• The Healthiest, Anti-Cancer Foods: G-BOMBS – Dr. Fuhrman

There are a variety of things that can negatively impact a man’s sexual health. Stress, performance anxiety, relationship problems, health conditions, food consumption, and lifestyle choices are just a few. Erectile dysfunction and low libido are the most common sexual concerns. Fortunately, they also happen to be among the easiest conditions to address naturally with quick, simple, and effective methods.

1. Change of Diet

Food has a very powerful influence on our bodies. It can either help or hinder the body’s functionality.

When it comes to sex, there are a couple of significant ways diet impacts performance:

• Blood flow – Erections depend on relaxed muscles that allow for greater blood flow to the penis. Therefore, it is important to look for foods that increase, not decrease, blood flow.
• Testosterone – Testosterone is one of the primary ingredients in a man’s libido. Any foods that impact hormone levels will also impact sex drive.
• Emotions: Stress and anxiety often inhibit libido. Foods that have a calming effect on the brain will improve the quality of sex.

Foods That Increase Libido

Foods That Decrease Libido

A nutritious diet is essential for maintaining overall health, and sexual health is no exception.

2. Lifestyle

There are various life choices that can impact sexual health.

Exercise

Exercise improves overall health—including sexual performance. Not only will an increase in activity help prevent erectile dysfunction, exercise can also help reverse the condition. Exercise helps increase blood flow and improves blood pressure. Weightlifting increases the body’s natural production of testosterone, erectile strength, and libido.

Sleep

If the body doesn’t produce enough sex hormones, mainly testosterone, erectile dysfunction and low libido are likely. The body’s internal clock controls hormone secretions, and regulating that clock is dependent on healthy sleep patterns. The more regular the sleep cycle, the better equipped the body is to release hormones at the given time.

Smoking

Tobacco negatively impacts the entire body. When it comes to sexual health, its biggest influence is on circulation. Tobacco restricts blood vessels, including the extremely delicate vessels in the penis. Tobacco also decreases blood supply.

To quit smoking, consider one of these natural remedies.

Acupuncture

Acupuncture is known to increase blood flow, which can help reduce erectile dysfunction. While the available evidence hasn’t proved acupuncture as an absolute cure for erectile dysfunction, it has proven effective to reduce stress.

While some erectile dysfunction instigators are physical, others are mental and emotional. Acupuncture may or may not address physical issues, but it can help reduce anxiety and stress—which negatively impact both libido and performance.

Medications

Erectile dysfunction and low libido can be side effects of various medicines like high blood pressure medicines, antidepressants, beta-blockers, heart medications, cholesterol drugs, anti-psychotics, and treatments to address male pattern baldness. Switching to a different drug or, better yet, a natural solution may have a positive effect.

3. Try Herbal Remedies

There are a number of herbal remedies for erectile dysfunction that have been popular in Eastern medicine for decades. While some herbal remedies haven’t been proven effective yet, others have shown significant improvements.

Ginseng

Korean red ginseng is a popular treatment for erectile dysfunction, though it may cause insomnia.

Horny Goat Weed

Chinese medicine has relied on the extract from this plant for years to enhance energy levels and balance the entire body, which can improve libido. It may also treat erectile dysfunction.

Rhodiola Rosea

Referred to as the ‘golden root’, this natural medicine is a relatively new cure for erectile dysfunction. Russians have used this herb to increase endurance and sexual performance. New studies have found it also reduces feelings of exhaustion and symptoms of erectile dysfunction.

Improving Sexual Health Naturally

In many cases, low libido and erectile dysfunction can be reversed with simple, natural cures. Give these suggestions a try and come back to tell us what you found most successful.

Recommended Products:

• Green Lifestyle Market – Libido
• Shillington’s Male Energy Formula
• Male Libido – Gaia Herbs
• Shillington’s Prostate Formula
• Shillington’s Female Energy Formula
• Shillington’s Blood Detox
• Maca Root Capsules Gaia Herbs -or-
• Maca Root Powder- Wise Woman Herbals
• Magnesium Complex Liquid

Recommended Reading:

• Holistic Guide to Healing the Endocrine System and Balancing Our Hormones
• Hypothyroidism – Natural Remedies, Causes, and How To Heal the Thyroid
• The Power of Our Hormones and How To Balance Them
• Reversing Erectile Dysfunction Naturally

Sources:

• 20 Foods to Supercharge Your Sex Drive – Eat This, Not That!
• Common Causes of Low Libido and Erectile Dysfunction – Nashville Low T Medical Clinic
• The Cancer Risk of Microwave Popcorn – Livestrong
• Soy foods ‘reduce sperm numbers’ – BBC News
• Licorice reduces serum testosterone in healthy women – PubMed NCBI
• Foods that are killing your sex drive – Fox News
• Natural Remedies for Erectile Dysfunction – WebMD
• Efficacy of acupuncture treatment of sexual dysfunction secondary to antidepressants – PubMed NCBI
• The association of testosterone, sleep, and sexual function in men and women – Brain Research

If your mantra in life is, “I’ll sleep when I’m dead,” you might want to take 5 minutes to rethink this strategy. Driver fatigue is responsible for an estimated 25% of all fatal and serious car accidents and a continual lack of quality sleep is directly linked to weight gain, diabetes, and cardiovascular disorders. You can pump the weights and crank up the cardio, but if you are not balancing your body with the healing powers of sleep, you won’t be able to stave off these debilitating symptoms and conditions forever. In fact, pushing your mind and body beyond its natural limits without rewarding it with well-earned sleep can result in chronic fatigue, adrenal dysfunction, and hormone dysregulation.

Not convinced? Research confirms that lack of sleep is also directly linked to:

• Shrinking of the brain
• Organ failure
• Infertility
• Memory reduction
• Cancer
• Depression
• Obesity
• Chronic illness
• Premature aging
• Reduced life expectancy

Luckily, stacking your fork with slumber-inducing snacks is easier than you think. But can you really eat yourself to sleep? Is it possible to create your best dreamscape while stuffing your face? Is your dinner your best doctor? Yes, yes, and definitely yes.

The Science of Sleep

There are more than a dozen interconnected hormones and chemicals responsible for the onset and execution of a successful sleep session. They’re all important ingredients for a dream feast, but having a bite-sized understanding of these primary components will see you to sleep in no time.

Melatonin

Melatonin is a hormone that is produced by the pineal gland in the brain. It’s a vital element of the system that regulates your internal body clock and natural sleep-wake rhythms.

How and when your body creates and releases melatonin is contingent upon light exposure in the day and the gradual onset of darkness in the evening. Levels start to rise from early evening, remain high and steady throughout the night, and begin to drop off in the early morning hours.

Healthy levels are attributed to the ability to fall asleep quickly, to reduced or eliminated sleep interruptions, and to being able to wake easily at consistent times. In addition, melatonin is a powerful antioxidant. It is capable of free radical scavenging throughout the entire body due to its ability to penetrate cell membranes and navigate the blood-brain barrier.

Though there is still much to learn about this heroic hormone, there is growing evidence that supports the positive impact melatonin may have on countless biological functions. From heavy metal chelation, Alzheimer’s Disease treatments, and obesity prevention to insomnia, immune function, and seasonal affective disorder (SAD) treatment, melatonin is king.

Studies show, melatonin has a hand in:

• Immune function
• Jet lag recovery
• Headache reduction (particularly cluster headaches)
• Managing sleep cycle disruption due to night or shift work
• Delayed sleep phase syndrome treatment
• Controlling sleep disorders associated with autism, cerebral palsy, blindness, and ADHD
• Reducing withdrawal symptoms after quitting smoking
• Medication or pharmaceutical induced insomnia
• Helping to fight certain types of cancer (particularly brain, breast, colon, lung, and renal)
• Reducing the side effects associated with chemotherapy
• Reducing the impact and instance of tinnitus
• Protection from radioactivity
• Prevention of gallstone development
• Improved fertility

Studies suggest that it may be especially useful to treat sleep issues that are due to behavioral, developmental, or mental disorders.

Tryptophan

Tryptophan is an essential amino acid that is responsible for making melatonin and serotonin. Humans cannot synthesize it, and a lack of tryptophan would be lethal; it must be obtained from plant or animal sources.

This vital molecule is helpful in dealing with sleep disorders including sleep apnea, insomnia, and bruxism. It may also have a serious psychological impact, with low levels showing a correlation with depression, anxiety, irritability, and aggression. Conditions such as PMS, ADHD, and Tourette’s syndrome all show symptom relief when consistently healthy tryptophan levels are present.

Due to the link with both serotonin and melatonin, tryptophan induces feelings of calm, relaxation, well-being and sleepiness. It also assists your body in manufacturing and assimilating proteins for cellular function and efficiently assists with niacin production and conversion.

Cortisol

Cortisol is the flight-or-fight hormone responsible for a wide range of functions and reactions in the body. Produced in the adrenal glands, it is transported throughout the body via the bloodstream. Cortisol creates the rise and shine impulse that wakes you up in the morning. Maintaining homeostasis of this hormone is an essential component to finding that sweet sleep spot.

Cortisol levels peak between 8-9 am. and respond to daily activity levels. Production sharply declines between midnight and 4am. This balance creates what is known as a diurnal rhythm (being awake during the day, sleeping at night).

Depending upon the cells it is interacting with, cortisol can have a directly positive impact on your stress response, blood pressure, and inflammation reduction. It also influences blood sugar control, metabolism regulation, and memory formation.

However, both high and low cortisol levels will have a negative influence on your ability to fall and stay asleep.

Cortisol regulates energy by selecting the right nutrients the body needs to function. When elevated for extended periods of time, cortisol can interfere with weight, immune function, and chronic disease.

Experiencing a spike of cortisol late in the day or evening can induce an elongated stress response due to adrenaline release that prevents the yummy wind down after a long day. Similarly, dysregulation can cause unhelpful hiccups of cortisol through the night that interfere with a solid sleep state and those vital REM periods.

Excess cortisol may present as an inability to shut your brain down at night and racing thoughts that often focus on negative experiences in the past or worries about the future – otherwise known as being “tired but wired”.

Overproduction of cortisol can be caused by being overworked, routinely stressed, worn down, or chronically ill. Over time, this can manifest as adrenal fatigue, insomnia, sleep disruption, and depression.

Low levels will reduce the “cortisol awakening response”. Energy is often at a bare minimum, inducing a state of chronic fatigue. This can prevent initiation of other hormone cycles or incite overreaction of others, creating a negative feedback loop.

GABA (Gamma Aminobutyric Acid)

GABA is the primary inhibitory neurotransmitter and the most important amino acid for sleep, muscle relaxation, and anxiety reduction. In short, it turns off the worrying thoughts that impede restful sleep and prepares the mind for mood balancing subconscious decongesting. These sedating effects have a huge impact on sleep quality and quantity.

GABA can be helpful with relaxation and the ability to fall and stay asleep. It has also useful in dealing with restless leg syndrome, muscle spasms, and even epilepsy.

Low levels of GABA can prevent you from going into a deep sleep, which allows minor distractions to wake you up and prevent you from nodding off again. In addition, low GABA is linked to depression, anxiety and other psychiatric disorders.

Poor diet, illness, age, and exposure to environmental toxins can all affect the GABA levels.

When to Eat

Eating yourself to sleep involves diet consciousness. Get familiar with the best foods for supporting those 40 winks.

Make sure you’re not consuming the wrong stuff at the wrong time. It confuses the natural flow of chemicals and hormones that orchestrate revitalizing rest, which can be a tripwire for general system dysregulation. All sources of caffeine should be consumed before 2 pm. For sensitive folk, this includes chocolate. Additionally, avoid taking Vitamin D supplements or Fermented Cod Liver Oil after 2 pm. Ideally, you should stop eating for 4 hours before bed, but at the very least, skip heavy, spicy, and/or difficult to digest meals within that time frame.

If necessary, eat a small high protein/high fat snack at 7pm or earlier to tide you over and keep your blood sugar balanced. A handful of nuts promotes tryptophan production. To keep nighttime interruptions to a minimum, stop drinking about 2 hours prior to bed.

Foods and Substances That Prevent Sleep

Trans fatty acids and industrial seed oils (vegetable, canola, margarines, and shortenings) promote systemic inflammation, that encourage biological stress. Foods with a high glycemic index will also interfere with natural sleep patterns by spiking blood sugar and cortisol response. These include simple carbs, sugar, fruit juices, sodas, and energy drinks.

Pharmaceuticals, Over the Counter Meds, and Substances

Medications can be seriously disruptive to sleep, but also very sneaky. It’s often difficult to ascertain whether those tablets are tampering with your sleep, particularly if you are taking multiple medications. Have a rifle through your medicine cabinet to check whether one of these top culprits is causing problems.

• Alpha-blockers and Beta Blockers
• SSRI antidepressants
• Angiotensin II-receptor blockers (ARBs)
• Cholinesterase inhibitors and ACE inhibitors
• Second-generation (nonsedating) H1 antagonists
• Glucosamine and chondroitin
• Statins
• Corticosteroids

Nicotine and THC (marijuana) could also be a factor.

The Best Sleep Diet

Let’s eat! It’s time to breakfast, lunch, and dinner ourselves into bed. These dietary additions will manufacture the building blocks of structural hormone and chemicals to balance and promote the best sleep.

Follow an organic, anti-inflammatory diet that excludes processed products and is high in whole foods, healthy fats, vegetables, and some fruits. Along with plenty of nuts and seeds, you’ll be able to load up on important antioxidants and phytonutrients while maximizing fiber intake. Be sure to keep your Omega 3 and Omega 6 fatty acid intake ratio within the 1:3-1:4 range.

Top Foods for Melatonin Management

• Tart cherry juice
• Bananas, oranges, pineapple
• Tomatoes, bell peppers, sweet corn
• Barley, oats, rice
• Flaxseed, walnuts, almonds
• Fenugreek and mustard seeds

Top Foods for Tryptophan Production

• Seeds and nuts
• Soy
• Cheese
• Red meat
• Poultry
• Fish and shellfish
• Beans and lentils
• Eggs

Top Foods for Cortisol Control

• Cold water fish
• Beef liver
• Eggs
• Greek or fermented yogurt
• Flaxseed and walnuts
• Chard (swiss, ruby, rainbow)
• Citrus fruits and papaya
• White beans

Top Foods That Promote GABA

• Black, green, oolong tea
• Halibut, mackerel, shrimp
• Beef liver
• Fermented foods
• Jumbo oats and rice bran
• Almonds and walnuts
• Lentils

Other Foods for Sleep

There are lots of additional options and substitutes for getting the most delicious sleep. Switch regular potatoes for beta-carotene rich sweet potatoes, and that greasy side dish for some steamed dark leafy greens. Cook with coconut oil and drizzle a fresh salad with extra virgin olive or avocado oils. Incorporate grass fed gelatin and a dash of creamy milk into your smoothies.

In the evening, make up a brew of your favorite herbal tea. Chamomile, mint, lavender and St. John’s Wort are particularly soothing.

What Supplements Promote Good Sleep

Finding the right combination of supplemental additions to your diet and routine is extremely personal. There is no one-size-fits all approach, so careful experimentation and observation is an important part of finding what’s right for you.

Herbs

• Spirulina
• Valerian
• Hops
• Ashwagandha
• Passion flower
• Lemon balm
• Lavender
• Skull cap
• Chamomile
• Holy basil

Vitamins and Minerals

• Magnesium
• Potassium
• Vitamin B6
• Vitamin B12
• Vitamin D3

Supplements and Extracts

• L-theanine
• L-tryptophan
• L-dopa
• Taurine
• Melatonin
• 5-HTP
• GABA
• Ornithine

Final Thoughts

Stop hiding your sleep worries under the bed. Make integrating these balancing practices into your routine a daily, lifetime habit. Eat yourself to sleep, sleep yourself to life.`

Recommended Products:

• Shillington’s Nerve Sedative
• Non-toxic Mattress
• Non-toxic Pillow
• Sleep Maintenance – Gaia Herbs
• Vitamin B
• Vitamin D
• 5-HTP (hydroxytryptophan) • 90c – Thorne Research
• More supplements for insomnia
• L-Tryptophan • 60c- Thorne Research
• More supplements for insomnia

Recommended Reading:

• Insomnia – A Comprehensive Look with Natural Remedies
• How Candida Leads to Depression, Anxiety, ADHD, and Other Mental Disorders
• How I Overcame Depression Naturally
• The Power of Our Hormones and How To Balance Them
• The Glymphatic System – How Insomnia Leads to a Filthy Mind
• Mental Health, Physical Health & B Vitamins – Nature’s Valium
• Understand Hypothyroidism – Prevention and Natural Remedies
• Understanding Stress, Chronic Stress, and Adrenal Fatigue
• What Causes Chronic Inflammation, and How To Stop It For Good
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases

Sources:

• Driver Fatigue and Road Accidents, www.rospa.com
• Guide to Getting Great Sleep, www.wellnessmama.com
• Melatonin: Facts, What does Melatonin Do?, www.medicalnewstoday.com
• Cortisol – Its Role in Stress, Inflammation, and Indication for Diet Therapy, www.todaysdietician.com
• Tryptophan: What Does it Do?, www.psychologytoday.com
• Good Sleepers Have 30% More of This Brain Chemical, www.progressivehealth.com  
• 8 Foods to Naturally Increase Melatonin for Better Sleep, www.naturalsociety.com
• Foods With Natural Melatonin, www.nutritionfacts.org
• Top Ten Foods that Balance Cortisol for Optimal Body Composition, main.poliquingroup.com
• Gaba & Serotonin Deficiency Anxiety, www.balancingbrainchemistry.co.uk
• Ten Types of Meds That Can Cause Insomnia, www.aarp.org  
• Sleep Hacking Part 3: Fall Asleep Fast with Biochemistry, www.bulletproof.com