The Top 10 Foods to Increase Your Metabolism

The Top 10 Foods to Increase Your Metabolism

How many times have you seen some of your friends who eat a lot more than you and still manage to keep their weight better? The secret lies in our metabolic rate – the rate at which our body burns calories. If so, how can you help increase your metabolism? Here you will find which foods can help make a difference – inside and out.

One way to increase your metabolism is through exercise, especially increasing the muscle mass in the body. Muscle burns more calories than fat, therefore people with higher muscle mass lose weight easily than others. Even eating several small meals throughout the day will contribute to increase your metabolism, and if you combine specific foods – you will increase your metabolism even more.

So which foods will help you to increase your metabolism and lose weight? Try the following:

1. Broccoli

Green vegetables contain large amounts of calcium that helps to increase the metabolic rate of the body and burn fat.

2. Spinach

Spinach is a good source of nutrients like vitamin C, magnesium, potassium and iron. The vitamin C helps the body’s metabolic function .

3. Cayenne Pepper

Cayenne pepper contains capsaicin which is known to increase metabolism. Capsaicin increases the internal heat of the body. In order to increase heat, energy is needed, and thus cayenne pepper contributes to increase metabolism.

4. Beans

Beans are rich in protein and fiber. The protein helps to build muscle and maintain it, and the more muscle you have in your body, the higher the rate of metabolism. The dietary fibers found in beans force the body to work harder to dismantle and process them, thus contributing to weight loss .
 
5. Grapefruit

Grapefruit contains a compound called naringenin, a flavonoid that balances out blood sugar levels and helps to prevent metabolic syndrome, a pre-diabetic condition associated with weight gain around the waist. It is therefore recommended in many diets to start the day with half a grapefruit without sugar.
 
6. Oatmeal

Oatmeal is rich in both types of fiber: soluble and insoluble. Fibers help proper bowel movements and prevent constipation, and they also contribute to a feeling of fullness and therefore are very helpful in the process of weight loss.

7. Green tea

Beyond the fact that it has no calories, green tea has a compound called EGCG. This is a phytochemical that promotes weight loss by promoting the internal heat of the body and fat oxidation.

8. Almonds

Almonds are rich in essential fatty acids, protein and fiber. Though they are very rich in calories, studies show that a small amount of five almonds a day is not only fattening – but contributes to weight loss.

9. Soy

Soy is rich in protein and B vitamins which are important to every diet. In addition, soy contains estrogen-like substances, called phytoestrogens. When there is a lack of estrogen in the body, for example during menopause,  the body’s metabolism slows down. Therefore, consuming a weak estrogen from plant source like soy can help lose weight.

10. Ginger

Ginger aids digestion, but also affects the internal heat of the body. This way it also affects (like cayenne pepper and green tea) the body’s metabolic rate.

You can also improve your metabolism by detoxifying your body. You don’t need to go for extreme detox diets that can do more harm than benefit your body. If you are interested in detoxifying your body, you can find more useful information in The Detox Guide. This guide will teach you how to use detox to cleanse and energize your body naturally and safely:

Black Seed - 'The Remedy For Everything But Death'

This humble, but immensely powerful seed, kills MRSA, heals the chemical weapon poisoned body, stimulates regeneration of the dying beta cells within the diabetic's pancreas, and yet too few even know it exists.

The seeds of the annual flowering plant, Nigella Sativa, have been prized for their healing properties since time immemorial.  While frequently referred to among English-speaking cultures as Roman coriander, black sesame, black cumin, black caraway and onion seed, it is known today primarily as black seed, which is at the very least an accurate description of its physical appearance.   

The earliest record of its cultivation and use come from ancient Egypt. Black seed oil, in fact, was found in Egyptian pharoah Tutankhamun's tomb, dating back to approximately 3,300 years ago.[i]  In Arabic cultures, black cumin is known as Habbatul barakah, meaning the "seed of blessing." It is also believed that the Islamic prophet Mohammed said of it that it is "a remedy for all diseases except death."

Many of black cumin's traditionally ascribed health benefits have been thoroughly confirmed in the biomedical literature. In fact, since 1964, there have been 458 published, peer-reviewed studies referencing it.

We have indexed salient research, available to view on GreenMedInfo.com on our Black Seed (Nigella Sativa) page, on well over 40 health conditions that may be benefited from the use of the herb, including over 20 distinct pharmacological actions it expresses, such as:

• Analgesic (Pain-Killing)
• Anti-Bacterial
• Anti-Inflammatory
• Anti-Ulcer
• Anti-Cholinergic
• Anti-Fungal
• Ant-Hypertensive
• Antioxidant
• Antispasmodic
• Antiviral
• Bronchodilator
• Gluconeogenesis Inhibitor (Anti-Diabetic)
• Hepatoprotective (Liver Protecting)
• Hypotensive
• Insulin Sensitizing
• Interferon Inducer
• Leukotriene Antagonist
• Renoprotective (Kidney Protecting)
• Tumor Necrosis Factor Alpha Inhibitor

These 22 pharmacological actions are only a subset of a far wider number of beneficial properties intrinsic to the black seed. While it is remarkable that this seed has the ability to positively modulate so many different biological pathways, this is actually a rather common occurrence among traditional plant medicines.

Our project has identified over 1600 natural compounds with a wide range of health benefits, and we are only in our first 5 years of casual indexing. There are tens of thousands of other substances that have already been researched, with hundreds of thousands of studies supporting their medicinal value (MEDLINE, whence our study abstracts come, has over 600,000 studies classified as related to Complementary and Alternative Medicine).

Take turmeric, for example. We have identified research indicating its value in over 600 health conditions, while also expressing over 160 different potentially beneficial pharmacological actions. You can view the quick summary of over 1500 studies we have summarized on our Turmeric Researchpage, which includes an explorative video on turmeric. Professional database members are further empowered to manipulate the results according to their search criteria, i.e. pull up and print to PDF the 61 studies on turmeric and breast cancer.  This, of course, should help folks realize how voluminous the supportive literature indicating the medicinal value of natural substances, such as turmeric and black seed, really is.

Black seed has been researched for very specific health conditions. Some of the most compelling applications include:

• Type 2 Diabetes: Two grams of black seed a day resulted in reduced fasting glucose, decreased insulin resistance, increased beta-cell function, and reduced glycosylated hemoglobin (HbA1c) in human subjects.[ii]
• Helicobacter Pylori Infection: Black seeds possess clinically useful anti-H. pylori activity, comparable to triple eradication therapy.[iii]
• Epilepsy: Black seeds were traditionally known to have anticonvulsive properties. A 2007 study with epileptic children, whose condition was refractory to conventional drug treatment, found that a water extract significantly reduced seizure activity.[iv]
• High Blood pressure: The daily use of 100 and 200 mg of black seed extract, twice daily, for 2 months, was found to have a blood pressure-lowering effect in patients with mild hypertension.[v]
• Asthma: Thymoquinone, one of the main active constituents within Nigella sativa (black cumin), is superior to the drug fluticasone in an animal model of asthma.[vi] Another study, this time in human subjects, found that boiled water extracts of black seed have relatively potent antiasthmatic effect on asthmatic airways.[vii]
• Acute tonsillopharyngitis: characterized by tonsil or pharyngeal inflammation (i.e. sore throat), mostly viral in origin, black seed capsules (in combination with Phyllanthus niruri) have been found to significantly alleviate throat pain, and reduce the need for pain-killers, in human subjects.[viii]
• Chemical Weapons Injury: A randomized, placebo-controlled human study of chemical weapons injured patients found that boiled water extracts of black seed reduced respiratory symptoms, chest wheezing, and pulmonary function test values, as well as reduced the need for drug treatment.[ix]
• Colon Cancer: Cell studies have found that black seed extract compares favorably to the chemoagent 5-fluoruracil in the suppression of colon cancer growth, but with a far higher safety profile.[x] Animal research has found that black seed oil has significant inhibitory effects against colon cancer in rats, without observable side effects.[xi]
• MRSA: Black seed has anti-bacterial activity against clinical isolates of methicillin resistant Staphylococcus aureus.[xii]
• Opiate Addiction/Withdrawal: A study on 35 opiate addicts found black seed as an effective therapy in long-term treatment of opioid dependence.[xiii]

Discover the 5 Best Anti Aging Treatments

Discover the 5 Best Anti Aging Treatments

Aging is the impact of time on our bodies that leads to cell, tissue and organ damage. Toxins, the UV radiation from sunlight, harmful foods, pollution and other toxins all take their toll on our bodies. We all want to look and feel younger, fresh and healthy, and although we cannot turn the clock back, we can try and slow the ageing process by following few simple anti aging treatments.
Below are 5 best anti aging treatments that are natural and don’t involve going under the knife or other invasive medical procedures:

1. Sesame Oil

Beyond its culinary applications, sesame oil is also used in anti aging treatments to deliver health benefits to the skin. According to many studies, sesame oil is a powerful antioxidant due to a naturally occurring compound called sesamol. Antioxidants are important to skin health because they reduce free radicals, which are unstable molecules that can prematurely age the body and contribute to diseases. When our skin ages prematurely, it loses collagen and elastin, the substances that make skin strong, soft, firm and elastic. Other studies suggest that sesame oil may be effective in protecting against the sun’s harmful UV rays and the skin cancer. It is therefore a good advise to message sesame oil all over your body first thing every morning. Sesame oil is gentle, affordable and pleasant-smelling, and as such it is a popular base for massage oils. The oil protects and moisturises the skin due to its high absorption rate and high content of vitamin E, a vitamin commonly recommended for the treatment of a wide range of skin conditions.

2. Fish Oil

According to studies, taking enough of fish oil supplements appears to have enormous health benefits including dramatic anti ageing effects. Fish oil has anti inflammatories benefits,  improves heart and immune functions and helps hair grow and skin look healthy. Specifically, taking these supplements regularly may lower the risk for a host of diseases associated with ageing, including coronary heart disease, Type 2 diabetes, arthritis and even Alzheimer’s disease.

3. Limit white sugar consumption

Limiting consumption of processed sugar as well as other low-quality carb foods such as white bread, sugar, pastries, cookies and candy, which also break down to sugar in your body, will help you to slow ageing process.
The reason is that when sugar breaks in the body it involves major molecular mechanisms that damage your body, and that leads to disease and ageing. Limiting sugar in your diet is a well-known key to longevity. Fructose in particular is an extremely pro-inflammatory agent that speeds up the ageing process. It also promotes the dangerous growth of fat cells around your vital organs and can cause to diabetes and heart disease. Sugar/fructose also increases your insulin and leptin levels and this is another major factor of premature ageing and age-related chronic degenerative diseases such as heart disease. Limiting sugar consumption in your diet is therefore a good anti aging strategy.

4.  Antioxidants

Antioxidants, such as vitamins c and E, help fight free radicals that break down collagen and thus slowing ageing process. A study published in the American Journal of Clinical Nutrition in October 2007 found that people who ate foods rich in vitamin C had fewer wrinkles and less age-related dry skin than those whose diets contained only small amounts of the vitamin. Vitamin C also helps form collagen, which smooths fine lines and wrinkles. Vitamin C also seems to protect against UV sun rays, which can lead to freckles and a mottled complexion and does some repair and firming on the skin.
Experts continue to argue whether antioxidants can prevent heart disease, but some of the evidence is highly persuasive. It is therefore a good idea to eat a lot of fruits and vegetables, which are full of vitamin C as well as other healthy nutrients, and consider taking C and E supplements. Experts say there are essentially no risks, but first check with your doctor.

5. Treat your eye area and your hands

Many people begin noticing signs of aging on their hands and around their eyes. It is advisable to treat the skin around the eyes separately as face creams can be too irritating and heavy, but products made for this delicate area work wonders for smoothing fine lines.
It’s also a good idea to start taking care of your hands with the same routine that you use to take care of your face. Every time you exfoliate or use a mask on your face, try to exfoliate or apply that same mask to your hands too.

Премахнете брадавици, акне, бръчки и драскотини по кожата само с бананова кора

Премахнете брадавици, акне, бръчки и драскотини по кожата само с бананова кора

Освен в плода на банана, в неговата обвивка също се съдържат не по-малко полезни вещества, които може да използваме с лечебна цел. В банановата кора има флавоноиди, восъци, минерали и витамини, които ни служат да се справим с кожните заболявания, бръчките и брадавиците. За да се възползвате от полезните й свойства, вижте следните съвети:

• Eстествените масла и ензими в кората облекчават болката от слънчево изгаряне, драскотини и ожулвания. Освен това намаляват възпалението и дразненето при ухапване от комари и други насекоми. Прикрепете обелка от банан на мястото на ухапване или одраскване и я закрепете с пластир. Тази процедура се повтаря най-малко веднъж на ден, докато раната се излекува.
• Отстраняване на брадавици - закрепете част от бананова кора върху брадавицата и я оставете да действа за една нощ. Повтаряйте процедурата, докато брадавицата изчезне напълно. За да се отървете от някои брадавици, може да ви трябва по-малко от седмица, а премахването на други може да отнеме цял месец.
• Лечение на псориазис и акне - намажете с бананова кора засегнатите участъци от кожата за облекчаване симптомите на псориазис и акне. Ще забележите подобрение само след няколко повторения на процедурата.
• Срещу бръчки и суха кожа - минералите и антиоксидантите в банановите кори са добри инструменти за поддържане на здрава кожа. Просто мажете с вътрешната им страна лицето, шията и други части на тялото. Тази процедура овлажнява кожата и намалява появата на бръчки.

Health Benefits of Blue Green Algae

Organic blue-green algae is one of the most nutrient dense foods on the planet. Two varieties, spirulina and Aphanizomenon flos-aquae, are the most consumed forms of blue green algae; which has superfood status due to high concentrations of proteins, vitamins and nutrients. ^[1]

How is Blue-Green Algae Cultivated?

Most blue-green algae products contain Aphanizomenon flos-aquae harvested from Upper Klamath Lake in southern Oregon. Harvesting is done during the summertime, June to November. The algae is filtered to preserve the most vibrant blooms and then further purified by centrifugation. The AFA is then chilled and sold frozen or dried at low temperatures and sold as a powder.

Natural Compounds in Organic Blue-Green Algae

Blue-green algae is 70% vegetable protein and has higher levels of beta-carotene than broccoli. The one-two punch potency of blue-green algae is that it contains a high concentration of nutrients- over 65 vitamins, minerals and enzymes and the complete spectrum of eight essential amino acids and ten nonessential amino acids… and they are all easily absorbed by the body. In fact up to 97% of the beneficial vitamins, minerals and enzymes found in blue-green algae are easily absorbed (some supplements are as low as 5-25% absorbable). AFA also contains the most biologically active chlorophyll of any known food.

Antioxidant Activity of Blue-Green Algae

Aphanizomenon flos-aquae is rich in compounds that provide antioxidants. A measurement called the “oxygen radical absorbance capacity” (ORAC) is used to determine free radical scavenging capacity of foods and other substances purported to contain antioxidants. Italy’s University of Urbino Carlo Bo applied the ORAC method to edible AFA. The outcome was positive in favor of researchers supporting the use of AFA as a dietary antioxidant supplement to relieve oxidative stress. ^[2]

The University of Urbino Carlo B conducted another study designed to evaluate the ability of AFA to provide defense against oxidative damage to normal human red blood cells and plasma. Results suggested AFA lowered oxidative damage in both. Furthermore, AFA delayed the depletion of enzymes that are beneficial to the body. ^[3]

A Japanese study found that a product containing blue-green algae from lake Klamath exhibited considerable antioxidant activity and was an effective adaptogenic; that is, a substance that helps the body adapt to protect against stressors. ^[4]

Blue-Green Algae and B12

There is some controversy over whether or not AFA is an effective source of vitamin B12. Many natural sources of vitamin B12 have been shown to be biologically inadequate. However, preliminary research conducted by Italy’s Department of Neurorehabilitation at Villa Salus Hospital evaluated the vitamin B12 levels of 15 vegan subjects who had supplemented with an algae product from Lake Klamath and found their B12 levels increased over a control group. Although not absolutely conclusive, researchers believed the preliminary research supported the argument that AFA is a reliable source of vitamin B12. ^[5]

Blue-Green Algae and Stem Cells

In adults, stem cells have the function of repairing damaged cells. Unfortunately, as we age, stem cells have a reduced restorative ability and are more vulnerable to oxidative stress. This results in the body being less able to repair itself. Based on previous studies that showed blue-green algae can modulate immune function in animals, the Department of Neurosurgery at USF investigated the effects of AFA on cultured human stem cells. Researchers noted that preliminary results suggested an ethanol extract of AFA may promote human stem cell proliferation. ^[6]

Potential Concerns about Blue Green Algae

Although blue-green algae is commonly consumed in the United States, Canada, and Europe, some concern has been voiced about the potential for presence of microcystin, a toxic byproduct of blue-green algae. In response, the Oregon Health Division and the Oregon Department of Agriculture have established regulatory limits on microcystin content in BGA products. ^[7] As with most products, if you’re pregnant or nursing, it’s a good idea to first consult your health care provider before supplementing with blue-green algae.

You should only consume AFA and spirulina from trusted and reputable suppliers. I personally use and recommend E3Live, which is harvested from Lake Klamath. E3 is a stand-up company I trust because of their solid ethical foundation and practices. If you choose to supplement with blue-green algae, you won’t be disappointed in the quality of their product.

Beat Back Cold and Flus with... Garlic!

By Dr. Mercola

If you want a simple way to increase the disease-fighting power of your meals, be generous with your use of high-quality herbs and spices. This applies year-round, but as cold and flu season nears, you may want to consider spicing things up more than you might normally.

There is no shortage of research showing that herbs and spices are among the healthiest you can consume. And they’re a “secret weapon” that just about everyone can take advantage of, regardless of your budget.

Garlic in particular has long been hailed for its healing powers, especially against infectious diseases like cold and flu.

This is likely due to its immune boosting effects. Fresh garlic is also a potent antibacterial, antiviral and anti-fungal agent. But its therapeutic effects may go much further than that.

Garlic—An All-Around Health Boosting Herb

The featured article in Medical News Today1 contains an impressive list of garlic’s historical use as a natural medicine, and modern research to back up the wisdom of such antiquated claims. Green Med Info has also assembled a list of studies demonstrating more than 150 beneficial health effects of garlic! For example, studies show that regular consumption of (primarily raw) garlic:

• May be effective against drug-resistant bacteria
• Reduces risk for heart disease,2 including heart attack3 and stroke
• Helps normalize your cholesterol4 and blood pressure
• Protects against cancer,5, 6 including brain,7 lung,8 and prostate9 cancer
• Reduces risk of osteoarthritis10

It’s thought that much of garlic’s therapeutic effect comes from its sulfur-containing compounds, such as allicin, which are also what give it its characteristic smell. Other health-promoting compounds include oligosaccharides, arginine-rich proteins, selenium and flavonoids.11

Research12 has revealed that as allicin digests in your body, it produces sulfenic acid, a compound that reacts with dangerous free radicals faster than any other known compound.

This is one of the reasons why I named garlic as one of the top seven anti-aging foods you can consume. Garlic is also a triple threat against infections, offering antibacterial, antiviral and antifungal properties.

Not only is it effective at killing antibiotic-resistant bacteria, including MRSA, but it also fights yeast infections, viruses and parasites. Garlic must be fresh to give you optimal health benefits though.

The fresh clove must be crushed or chopped in order to stimulate the release of an enzyme called alliinase, which in turn catalyzes the formation of allicin.13 Allicin in turn rapidly breaks down to form a number of different organosulfur compounds. So to “activate” garlic’s medicinal properties, compress a fresh clove with a spoon prior to swallowing it, or put it through your juicer to add to your vegetable juice.

A single medium size clove or two is usually sufficient, and is well-tolerated by most people. The active ingredient, allicin, is destroyed within one hour of smashing the garlic, so garlic pills are virtually worthless.

You also won’t reap all the health benefits garlic has to offer if you use jarred, powdered or dried versions. Worse yet, at least two supermarket-brands containing garlic powder imported from China have been found to be contaminated with high levels of lead, arsenic and added sulfites, according to a recent article by PreventDisease.com.14

If you develop a socially offensive odor, just decrease the amount of garlic you’re consuming until there is no odor present. If garlic makes you feel ill, this is probably your body's way of letting you know you should avoid it.

Garlic versus Tamiflu

Garlic may be particularly useful in preparation for cold and flu season, as it contains compounds capable of killing a wide variety of organisms, including viruses and bacteria that can cause earaches, colds and influenza. The respected research organization Cochrane Database—which has repeatedly reported that the science does not support the use of flu vaccine as a first-line defense—has also reviewed studies on the alternatives, such as the use of garlic.15

They found that those who took garlic daily for three months had fewer colds than those who took a placebo, and, when they did come down with a cold, the duration of illness was shorter—an average of 4.5 days compared to 5.5 days for the placebo group.

While this may not seem overly impressive, it’s still better than the results achieved by the much-advertised flu drug Tamiflu. If taken within 48 hours of onset of illness, Tamiflu might reduce the duration of flu symptoms by about a day to a day and a half. That's the extent of what this $100-plus treatment will get you. It’s virtuallyidentical to just taking garlic on a regular basis!

However, some patients with influenza are at increased risk for secondary bacterial infections when on Tamiflu—a risk you won’t take by eating garlic... Otheradverse events of Tamiflu include pediatric deaths, serious skin reactions, and neuropsychiatric events, including suicide committed while delirious.

Cold and Flu—Symptoms of Vitamin D Deficiency

While colds and flus are caused by viral infections, compelling research suggests that your ability to "catch" these infections may actually be a symptom of an underlying vitamin D deficiency. Vitamin D is a potent antimicrobial agent, producing 200 to 300 different antimicrobial peptides in your body that kill bacteria, viruses and fungi. Suboptimal vitamin D levels will significantly impair your immune response, thereby making you far more susceptible to contracting colds, influenza, and other respiratory infections.

In the largest and most nationally representative study16 of its kind to date, involving about 19,000 Americans, people with the lowest vitamin D levels reported having significantly more recent colds or cases of the flu -- and the risk was even greater for those with chronic respiratory disorders like asthma. At leastfive additional studies also show an inverse association between lower respiratory tract infections and vitamin D levels.

The best source for vitamin D is direct sun exposure. While it may not be possible to get enough sun exposure during the winter, every effort should be made to attain vitamin D from UVB exposure as there are many additional benefits from this route other than vitamin D. The next best option to sunlight is the use of a safe indoor tanning device. As a last resort, if neither natural nor artificial sunlight is an option, you may taken an oral vitamin D3 supplement. However, if you do, you need to be aware of the following:

• Make sure you’re taking the correct vitamin D supplement. You want D3, not D2, as the latter may end up doing more harm than good.
• Based on the latest research from GrassrootsHealth, the average adult dose required to reach vitamin D levels of about 40 ng/ml is around 8,000 IU's of vitamin D3 per day. For children, many experts agree they need about 35 IU's of vitamin D per pound of body weight.
• Get your vitamin D serum level checked at regular intervals to make sure you’re taking the appropriate dose to get within the therapeutic range of 50-70 ng/ml.
• If you’re taking high dose vitamin D supplements you also need to take vitamin K2—not K1 that is typically in vegetables as it will not work synergize with vitamin D. Vitamin K2 deficiency is actually what produces the symptoms of vitamin D toxicity, which includes inappropriate calcification that can lead to hardening of your arteries. The reason for this is when you take vitamin D, your body creates more vitamin K2-dependent proteins that shuttle the calcium into the appropriate areas. Without vitamin K2, those proteins remain inactivated, so the benefits of those proteins remain unrealized.

Four Factors That Undermine Your Immune System

Again, it’s important to remember that both colds and various influenzas are caused by a wide variety of viruses, not bacteria. Hence, taking an antibiotic for your cold or flu will NOT do you any good whatsoever. Antibiotics only work on bacterial infections, such as sinus, ear and lung infections, including bronchitis and pneumonia. The latter two are potential secondary infections that can develop from a serious bout of cold or flu, so you do want to keep an eye out for signs and symptoms of such bacterial infections.

At the end of this article, you’ll find some guidelines to help you decide when it would be prudent to see a doctor.

Now, the most common way cold and flu viruses are spread is via hand-to-hand contact, so the easiest way to cut down your risk is to frequently wash your hands (see next section below). However, the key to remember is that being exposed to a cold virus does not mean that you're destined to get sick. Again, whether or not you’ll actually get sick is primarily dependent on the functioning of your immune system. If your immune system is operating at its peak, it should actually be quite easy for you to fend off the virus without ever getting sick.

As discussed above, vitamin D deficiency is a major factor that will depress your immune function, leaving the door open to invading viruses. Other lifestyle factors that can depress your immune system, alone or in combination, include:

• Eating too much sugar/fructose and grains. Sugar in all its forms takes a heavy toll on your immune system. One of the ways it does this is by unbalancing your gut flora. Sugar is "fertilizer" for pathogenic bacteria, yeast, and fungi that can set your immune system up for an assault by a respiratory virus. Remember, 80 percent of your immune system lies in your gastrointestinal tract, which is why limiting your sugar intake is CRUCIAL for optimizing your immune system.
It would be wise to limit your total fructose consumption to below 25 grams a day if you're in good health, or below 15 grams a day if you have high blood pressure, diabetes, heart disease, or are insulin resistant or are trying to recover from an acute illness like the flu.
• Lack of sleep. If you aren't getting enough restorative sleep, you'll be at increased risk for a hostile viral takeover. Your immune system is also the most effective when you're not sleep-deprived, so the more rested you are the quicker you'll recover. You can find 33 guidelines for a better night's sleep here.
• Insufficient exercise. Regular exercise is a crucial strategy for increasing your resistance to illness. There is evidence that regular, moderate exercise can reduce your risk for respiratory illness by boosting your immune system. In fact, one study17found that people who exercised regularly (five or more days a week) cut their risk of having a cold by close to 50 percent. And, in the event they did catch a cold, their symptoms were much less severe than among those who did not exercise.
Exercise likely cuts your risk of colds so significantly because it triggers a rise in immune system cells that can attack any potential invaders. Each time you exercise you can benefit from this boost to your immune system. It can also help boost your immune system acutely, by increasing your body temperature. This helps kill off invading pathogens, similarly to the fever your body produces when sick.
• Using ineffective strategies to address stress. Emotional stressors can also predispose you to an infection while making cold symptoms worse. Finding ways to manage daily stress as well as your reactions to circumstances beyond your control will contribute to a strong and resilient immune system. Effective strategies include a variety of energy psychology tools, such as the Emotional Freedom Technique (EFT).

Other All-Natural Strategies That Send Pathogens Packin'

Frequently washing your hands with soap and water is one of the easiest ways to wipe out germs and viruses and reduce your chances of becoming sick. Don’t make the mistake of using antibacterial cleansers, as their widespread use contributes to strains of resistant bacteria, or "superbugs" that render antibiotics useless. Besides, research18 has shown that people who use antibacterial soaps and cleansers often develop a cough, runny nose, sore throat, fever, vomiting, diarrhea and other symptoms just as often as people who use plain soap and water. There’s no real justification for using an antibacterial soap when plain soap is safer, and just as effective.

Another strategy that many report success with is to administer a few drops of 3% hydrogen peroxide (H2O2) into your ear canal. Quite frequently, people claim to have been able to cure a cold or flu within 12 to 14 hours this way. Simply put a few drops into your ear; wait until the bubbling and stinging subside (usually 5 to 10 minutes), then drain onto a tissue and repeat with the other ear.

There are also a number of supplements and simple treatments that can be beneficial for colds and influenza, but I believe they should only be used as adjuncts to an otherwise healthy diet and lifestyle. For detailed instructions that will help set you the right path can be found in my optimized nutrition and lifestyle plan. Some of the more helpful options for cold and flu—besides vitamin D and garlic discussed above--include:

Zinc: Research on zinc has shown that when taken within one day of the first symptoms, zinc can cut down the time you have a cold by about 24 hours. Zinc was also found to greatly reduce the severity of symptoms. Suggested dosage: up to 50 mg/day. Zinc was notrecommended for anyone with an underlying health condition, like lowered immune function, asthma or chronic illness.	Vitamin C: A very potent antioxidant; use a natural form such as acerola, which contains associated micronutrients. You can take several grams every hour till you are better unless you start developing loose stools.
Olive leaf extract: Ancient Egyptians and Mediterranean cultures used it for a variety of health-promoting uses and it is widely known as a natural, non-toxic immune system builder.	Propolis: A bee resin and one of the most broad-spectrum antimicrobial compounds in the world; propolis is also the richest source of caffeic acid and apigenin, two very important compounds that aid in immune response.
Oregano Oil: The higher the carvacrol concentration, the more effective it is. Carvacrol is the most active antimicrobial agent in oregano oil.	Medicinal mushrooms, such asshiitake, reishi, and turkey tail.
A tea made from a combination of elderflower, yarrow, boneset, linden, peppermint and ginger;drink it hot and often for combating a cold or flu. It causes you to sweat, which is helpful for eradicating a virus from your system.	Echinacea is one of the most widely used herbal medications in Europe to combat colds and infections. One review of more than 700 studies found that using Echinacea can reduce your risk of catching cold by as much as 58 percent.

When Should You Call Your Physician?

Generally speaking, if you have a cold, medical care is not necessary. Rest and attention to the lifestyle factors noted above—particularly the admonition to avoid sugar—will help you to recover quickly and, if you stick to them, will significantly reduce your chances of catching another cold anytime soon.

Getting back to garlic for a moment, a previous article by PreventDisease.com19 gives instructions for a garlic soup that can help destroy most viruses and help you recover a little quicker. Ideally though, you’d want to incorporate immune-boosting diet- and lifestyle strategies as soon as possible to prevent illness in the first place.

So, when should you call your doctor?

Sinus, ear, and lung infections such as bronchitis and pneumonia CAN be bacterial however, and if so, may respond to antibiotics. If you develop any of the following symptoms, these are signs you may be suffering from a bacterial infection rather than a cold, and you should call your physician's office:

• Fever over 102 degrees Fahrenheit (38.9 degrees Celsius)
• Ear pain
• Pain around your eyes, especially with a green nasal discharge
• Shortness of breath or a persistent uncontrollable cough
• Persistently coughing up green and yellow sputum

Apple Cider Vinegar & All Its Wonders

An apple a day keeps the doctor away, right? Well, according to what I keep reading, it certainly does, even in the form of vinegar! So, I was delighted a few weeks ago when the nice UPS man delivered a heavy box to my front door containing Bragg’s Organic Raw Apple Cider Vinegar. It is quite a bit more expensive to get the raw, undistilled, organic kind, containing brown cob-web like substances, or the “mother” as it’s called, but it’s worth it. I’ve been using it as a conditioner on my hair, along with baking soda shampoo, with fantastic results – my hair is healthy and shiny and I can’t keep my hands off it!

I was excited to research all of it’s health benefits and share them with you, as I found a multitude of them and can’t wait to try them for myself.

So, what exactly is Apple Cider Vinegar (ACV)?

According to WebMD, vinegar is the “product of fermentation…in which sugars in a food are broken down into bacteria and yeast” and ACV comes from pulverized apples.

The Health Benefits of ACV (proven in medical research)

You can find claims all over the internet of people saying ACV can kill head lice, remove warts, cure cancer, lower cholesterol, increase energy and lots lots more. According to WebMD, it does have several benefits that are proven by scientific evidence and they are:

• Diabetes – ACV helps to lower glucose levels (2 tbs. a day)
• High Cholesterol – in a study done with rats, it did lower cholesterol. This has not been proven in people yet.
• Blood Pressure – in another study done with rats, it lowered blood pressure. Other studies found that people who ate consumed salad dressing containing ACV five times a week or more had lower risk of heart disease.
• Cancer – some lab studies have shown that ACV can slow the growth of cancer cells.
• Weight Loss – apparently, ACV has been used as a weight loss agent for thousands of years! Recent studies help prove this theory, but aren’t conclusive.

The Health Benefits (not proven in medical research, but claimed by many)

I used to put little stock in natural remedies, thinking medical science was way more advanced than the old-fashioned stuff. But, I’ve recently changed my tune and subscribe to both schools of thought – medical science is still very valuable and in many cases, has helped us tremendously in living longer, healthier lives. However, good old-fashioned remedies that have been used for thousands of years should also be respected and considered. I guess I take both with a grain of salt and try them for myself to see what works and what doesn’t! So, here are some claims of others – click here to see a complete list. (These are just a few of the claims – the list on the site is really long!)

• Can reduce acne and dry out blemishes
• Helps to lessen arthritis
• Relief from mild asthma
• Cure athlete’s foot
• Lower blood pressure
• Helps fight osteoporosis
• Heal sunburns & other skin burns more quickly
• Help prevent cancer with powerful antioxidants
• Lower cholesterol
• Shorten cold duration by making the balancing the body’s acid levels
• Reduce constipation
• Heal diaper rash
• Cure dandruff
• Control blood glucose levels and help with diabetes
• Heal ear infections
• Help heal eczema
• Flush out gallstones
• Get rid of a headache
• Aid in weight loss
• Relieve itching & swelling due to poison ivy and poison oak
• Relieve occasional heartburn

How to Use ACV

ACV is highly acidic (containing acetic acid), so it must be used with caution, even though it is highly beneficial for us. My mom recently told me that she read ACV is a natural way to treat constipation, so she tried it straight up, just drinking it out of a teaspoon. She told me she was immediately coughing and had trouble breathing from the acidic gases! It really irritated her mouth and throat as well, so she learned that it MUST be diluted with water before ingesting.

To use it, dilute 2-3 teaspoons of ACV in 8 ounces of water and drink, and rinse your mouth out afterwards to protect your teeth from enamel erosion from the vinegar. I add honey or sugar to mine, and it’s quite tasty, really! The Bragg’s ACV bottle suggests adding sugar, honey or molasses to make it tasty and to drink it up to three times a day to increase energy, alertness and treat health

WebMD warns that supplements are not regulated by the FDA so unless the ingredients of the ACV pill is listed on the bottle, you can’t be sure you’re even getting mostly ACV. I will stick with my Bragg’s vinegar since it is organic and very well-known and for sure, just ACV and nothing else.

More info on ACV: http://bragg.com/books/acv_excerpt.html - The Bragg website is FULL of information on health and how ACV can help.

Here’s How I Use It – Hair Conditioner & Itch Relief

In my no-poo post, I explain how I use diluted apple cider vinegar as a very effective conditioner for my hair. I’ve been doing this for well over a year with great results! I also use baking soda as my shampoo(the no poo method), which is explained in detail in the same post.

I also use it on the whole family when we get bug bites and poison ivy, and wrote about it here. I’ve found it’s really effective on mosquito bites, but it can sting a little.

Best Way to Whiten Teeth Naturally

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As crazy as it sounds, this one simple home remedy can really whiten teeth (and help with gum disease) and is also very effective against food poisoning and other types of internal toxins.

I used Activated Charcoal a few months ago when I had an awful bout of food poisoning, and it worked wonders! This is actually the substance that many hospitals have on hand and use when patients have ingested toxins or when they pump patients’ stomachs. It is available as a loose powder and in capsule form (see notes below!)

Activated charcoal is a highly absorbent substance. It removes toxins when they adhere to the surface of the charcoal. It is not absorbed by the body, but passes through the GI system, so chemicals and toxins adhere to it, pass through the body and are expelled by the digestive system.

In the 1800s, two men took lethal doses of poisons (including arsenic) and survived without harm… their secret: they mixed the toxins with activated charcoal powder. (Stating the obvious: do not try to repeat these experiments!)

Activated charcoal is extremely effective at pulling toxins from household chemicals, ingested medicines, and other toxins from the body, especially when taken within 30 minutes of ingestion. For this reason, it is a great first treatment for any kind of poisoning, but should not be taken within several hours of medications (or even vitamins) that DO need to be absorbed.

There is even some evidence that activated charcoal is helpful both before and after alcohol consumption to lessen the amount that is absorbed by the body.

Even mainstream medical sites are on board with the benefits of using activated charcoal for a poison remedy.

Should you ever need to use activated charcoal on yourself of a child for poisoning, use as soon as possible and call a poison control center or go to the emergency room as well to make sure the poison has been fully removed!

I”ve personally used activated charcoal for food poisoning and it worked… I mixed 1-2 tablespoons of activated charcoal with water and drank quickly. The food poisoning went away within a couple of hours.  Charcoal should not be taken regularly, as it can cause constipation and block mineral absorption if it is not needed. Also, it can’t be mixed with dairy products or many foods, as they lower its effectiveness. This dose can be repeated up to 3 times a day until symptoms of food poisoning or other poison are gone.

Important note: If you have to take charcoal, make sure to drink a lot of water as it can cause dehydration if taken in large doses!

Activated charcoal is also effective externally as a poultice on spider and insect bites. I tried this when my son was bitten by a brown recluse, and alternating poultices of activated charcoal, baking soda, and powdered plantain completely reversed the bite and he doesn’t even have a scar now.

Activated charcoal is also the stuff used in gas masks and water filters to remove toxins (Here is my favorite water filter).

But what does that have to do with teeth?

So, it’s all well and good that activated charcoal is an effective poison remedy… but you might be wondering why I brushed my teeth with it…

First, please excuse my weird smile in those pictures and the bad lighting in my bathroom… I was  trying to show all of my teeth (I don’t usually smile like that!  ).

The times that I’d recommended charcoal for use in food poisoning or other digestive issues, I always cautioned people to mix with water and swallow quickly so that it wouldn’t stain their teeth. Then, a holistic dentist I know mentioned that it is very effective at whitening teeth… huh?

Since the powder stains everything, I had always worried that it would do the same to my teeth (one of my kids dumped it in the kitchen one time and it does stain tile, grout, clothes and shoes… just a note).

I did some research and found out that even though it temporarily makes the mouth look extremely black (see picture above!) it has the same effect as it does when ingested: it pulls toxins from the mouth and removes stains. (Fair warning: when you open your mouth, it is completely black and rather scary looking! Right after I did this the first time I was intensely worried that it would stain my teeth!)

To my surprise, all of the black washes away and it makes your teeth feel extremely clean and smooth. After a few uses, my teeth were noticeably whiter too (you can sort of tell in the picture above… the lighting didn’t do it justice!).

Further research I’ve done on this showed that activated charcoal can actually be helpful in changing the pH and health of the mouth, and as such is effective in preventing cavities and killing the bad bacteria present in tooth decay and gingivitis. For this reason, I now suggest and use it as part of my remineralizing protocol for teeth, along with my remineralizing toothpaste.

How to use on teeth: Dip a clean, wet toothbrush into the powdered charcoal (or dump a capsule of charcoal on the toothbrush). Lean over the container or charcoal and quickly put the charcoal covered toothbrush in the mouth (this is to protect your sink). Brush in small, gentle circles for 2 minutes, spit carefully and rinse really well. Your mouth will feel amazingly clean…. your sink, not so much! Use as often as needed.

Where to get Activated Charcoal:

Most natural health stores carry activated charcoal in loose powder or capsule formand it is also available online. I keep both the powdered and capsuled forms on hand in case it is needed for poisoning and I use the powdered in a small glass jar for tooth brushing. Make sure that the charcoal is from wood or coconut sources and not petroleum-based.

Update:

After using the activated charcoal for a few months and swishing with diluted regular 3% hydrogen peroxide when I remember (at the recommendation of a dentist) I am really happy with how white my teeth have gotten!

Here’s a recent picture (cropped from a photo at a family wedding so it looks pixellated ) . Notice the difference?

What do you think? Am I crazy… would you try it for whitening your teeth? Tell me below!

Black Cumin Seed Oil: The Most Powerful Oil In The World?

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Black Cumin Seed (Nigella Sativa) oil has been used in traditional medicine since the beginning of civilization. It was called Panacea (which roughly translates to ‘cure-all’) in Ancient Egypt; it was found in the tomb of King Tut and it is said that Cleopatra used it as a beauty treatment. Hippocrates, the famous Greek physician, used it to cure digestive and metabolic disorders. The Prophet Muhammad called it “a remedy for every illness except death.”

The oil has also been recommended by practitioners of Ayurveda and Chinese Traditional Medicine for thousands of years for conditions from diabetes to indigestion to cancer. In recent years, it has been put to the test of modern science and several studies confirm its long reported health benefits. Black Cumin Seed Oil is also known as Blackseed, Black Onion Seed, Black Caraway Seed and Black Sesame Seed. If you find a product labeled under one of these names, be sure it is real Nigella Sativa before purchasing.

What Makes it So Magical?

The main active compound in the oil is called crystalline nigellone, which you’ve likely never heard of as it is only found in certain black seeds.  It also contains several nutrients, essential acids and compounds including:

Beta Sitosterol
Calcium
Copper
Folic Acid
Iron
Oleic, Linoleic and Linelenic Acids (Omegas 3 & 6)
Palmitol
Phosphorous
Protein
Stearic Acid
Thymoquinone
Vitmins B1, B2 & B3
Zinc

Black Cumin Seed Oil as a Cancer-Fighter 

Nigella Sativa has been involved in hundreds of studies regarding health, and particularly cancer treatment and prevention. One of the active ingredients listed above, Thymoquinone, has been found to be particularly effective in reducing the size of existing tumors. In studies on rats and humans, researchers found that Black Cumin Seed Oil:

• Inhibited tumor growth by up to 50%
• Increased the growth of healthy bone marrow cells by 250%
• Helps to protect the body against damage from chemotherapy and radiation
• Has strong anti-bacterial and anti-inflammatory properties
• Aides in the production of natural interferon
• Can even deactivate or kill certain types of cancer cells

Miraculous Results for Many Conditions through Improved Immune Function

Overall, the greatest benefit of Black Cumin Seed is its effect on the immune system and metabolism – which, in turn, supports all the functions of the body. The active compounds in the oil have been proven to fight several diseases by naturally boosting the body’s production of immune cells, bone marrow, and natural interferon. It also protects the liver (your body’s filtering system) from toxicity. Even for people in the best health, regular supplementation with Black Cumin Seed Oil can greatly increase their overall sense of health and well-being.

Some of the many conditions successfully treated with regular ingestion of Black Cumin Oil, over an extended period of time (6 months or more), include:

Allergies and Sinusitis
Anxiety and Nervous Tension
Bronchitis
Colds and Flus
Colic (babies)
Diabetes
Diarrhea, Indigestion and Heartburn
Hair Loss
Headaches and Migraines
High Blood Pressure
Insomnia
Intestinal Parasites
Lethargy and Depression 

How to Take Black Cumin Seed Oil 

Health experts and natural physicians generally recommend taking one teaspoon of the oil twice a day, about one hour before a meal. You can take the oil on its own, mixed in juice, or followed by hot tea – as it has a bit of a spicy flavor to it. If you purchase oil, make sure to buy the first cold pressed variety. Most people choose to take the oil in capsule form, which gives the same benefit.

Black Cumin Seed Oil as a Skin Treatment and Beauty Trick

People who consume Black Cumin Seed Oil for health often report an unexpected side effect – their skin, hair and nails are noticeably healthier after just a few months. To those who know the oil well, it’s not too surprising, as for thousands of years (remember Cleopatra) people have been using it as an ingredient in beauty creams.

There are some beauty products and skin treatments on the market, commonly found in Indian and Lebanese markets or online, that contain Black Cumin Seed Oil (check out this one from Nadina). But many people prefer to mix a small amount of the oil into their favorite face cream. People who have tried it, generally swear by it. I know some who recommend it to everyone, and some who try to keep it as their very own beauty secret.

The oil-cream mixture helps to prevent blemishes, fine lines, age spots, dry or oily skin, and always leaves their skin looking young, soft and supple. It’s also great for the rough skin that can develop on hands, feet, elbows and knees. The solution is not only effective as a beauty treatment, it can treat several serious skin conditions when applied directly to problem issues. It has been proved effective on:

Acne
Backache, arthritis and rheumatism
Burns
Eczema
Fungal and other Infections
Joint Pain
Psoriasis
Sore Muscles

Where To Buy Black Cumin Seed Oil

There are a number of different varieties of Black Cumin Seed Oil available to buy. Make sure you buy the cold pressed variety. You can see a number of different brands of Black Cumin Seed Oil here on Amazon.com