Tag Archives: nutrition
By: Dr. Mercola –
There are many good reasons to choose your foods seasonally, and contrary to popular belief, there are many foods in-season during the fall.
Seasonal foods will taste fresher and their nutrition will be at its peak level, as opposed to foods picked prior to ripeness, which are then chilled and put into storage for days or weeks. As they sit, both their flavor and nutrient levels diminish.
Meanwhile, in-season foods will typically be available in abundance, which means prices tend to go down, making seasonal eating easier on your wallet. It’s good for the environment, too, because in-season foods are often locally grown and available from farmer’s markets or other direct-to-you venues (like community-supported agriculture programs).
And in the grand scheme of living, eating seasonally allows you to be a part of the natural ebb and flow of nature. According to the ancient science of Ayurveda, for instance, seasonal eating helps with digestion, because it favors easier-to-digest foods in the winter when your body is hard at work burning energy to keep you warm (and therefore theoretically has less energy to devote to digestion).
If you eat seasonally year-round, it will even automatically create a varied diet that provides your body with a diverse palate of nutrients to keep you going strong. Still, just because a food is in-season doesn’t make it healthy, which is why I’ve featured 15 of the best in-season foods for fall.1
15 Top Fall Superfoods
1. Brussels Sprouts
Brussels sprouts contain sulfur-containing compounds called glucosinolates, which your body uses to make isothiocyanates. These activate cancer-fighting enzyme systems in your body. Brussels sprouts have been linked to the prevention of a number of cancers, including colon cancer,2 ovarian cancer,3 and others.
One study even found that compounds in Brussels sprouts may trigger pre-cancerous cells to commit suicide, which suggests adding more of this superfood to your diet could be a powerful anti-cancer strategy.4
Brussels sprouts also have potent antioxidant and anti-inflammatory properties, useful for fighting both chronic oxidative stress and inflammation.
They help to support your body’s natural detoxification system and are an excellent source of vitamins K and C, and good source of fiber, manganese, potassium, choline, and B vitamins. Brussels sprouts are in season from September to March.
Compared to other commonly consumed fruits in the US, apples ranked second for highest antioxidant activity. However, they ranked highest for the proportion of free phenolic compounds, which means they are not bound to other compounds in the fruit and therefore may be more easily absorbed into your bloodstream.5
Notably, much of apples’ antioxidant power is contained in the peel, where you’ll find antioxidants like catechin, procyanidins, chlorogenic acid, ploridizin, and more. Eating apples has been linked to a lower risk of chronic diseases including type 2 diabetes, cancer, heart disease, and dementia.
It’s best to eat apples in their whole form, as this will give you the synergistic blend of nutrients and fiber the way nature intended, yielding greater health benefits than apple juice. Apples are in season from August to November.
Also, four in five of us are insulin resistant and you now are if you are overweight, diabetic, have high pressure, or taking a statin drug. If you have insulin resistance, then it is best to limit apples to one small one a day or even avoid them until you resolve your insulin resistance.
Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.
Cauliflower is also anti-inflammatory and antioxidant-rich, and may boost both your heart and brain health. Eating cauliflower will provide your body with impressive amounts of vitamin C, vitamin K, beta-carotene, and much more while supporting healthy digestion and detoxification. Cauliflower is in season from September to June.
4. Sweet Potatoes
Orange-colored sweet potatoes owe their appearance to the carotenoid beta-carotene. As an antioxidant, beta-carotene can help ward off free radicals that damage cells through oxidation, which can speed up aging and make you vulnerable against chronic diseases.
This antioxidant can help support your immune system, as well as lower your risk of heart disease and cancer. Research shows that sweet potatoes can help regulate blood sugar because of their ability to raise blood levels of adiponectin, a protein hormone created by your fat cells, to help regulate how your body metabolizes insulin.
Sweet potato extract is said to help reduce inflammation in brain and nerve tissue throughout your body. The phytonutrients within sweet potatoes also influence fibrinogen, an important glycoprotein required for blood clotting.
Together with thrombin and fibrin, balanced amounts of fibrinogen are important for wound healing and blood loss prevention. Sweet potatoes are in season from September to December.
The primary source of pomegranate’s benefits come from its antioxidant content, particularly ellagitannin compounds like punicalagins and punicalins, which account for about half of the pomegranate’s antioxidant ability. It’s also an excellent source of the antioxidant vitamin C, with one pomegranate providing about 40 percent of the daily requirement for this vitamin.7
In fact, according to a 2008 study, which compared the potency of 10 different polyphenol-rich beverages, pomegranate juice scored top billing as the healthiest of them all.8 Pomegranates contain three types of antioxidant polyphenols, including tannins, anthocyanins, and ellagic acid, in significant amounts.
Pomegranate’s antioxidant activity is known to inhibit cell proliferation and invasion, and promote apoptosis (cell death) in various cancer cells.9 The antioxidants in pomegranates may also help to reduce inflammation that contributes to the destruction of cartilage in your joints, a key reason for the pain and stiffness felt by many osteoarthritis sufferers.
One study even found that pomegranate extract blocked the production of a cartilage-destroying enzyme.10 Many people enjoy pomegranates alone as a snack, but you can also sprinkle the arils (the juice-filled seed sacs) over salads or cooked dishes. Inside each aril is a crunchy fiber-rich seed. While some people spit them out, you can eat them whole, seed and all. Pomegranates are in season from August to December. So how do you get out the arils? The POM Council recommends this simple three-step process:11
- Cut off the crown, then cut the pomegranate into sections
- Place the section in a bowl of water, then roll out the arils with your fingers (discard everything else)
- Strain out the water, then enjoy the arils whole, seeds and all
Turnips contain a type of phytonutrient known as indoles, which may help fight cancer. One type in particular, brassinin, has been shown to kill human colon cancer cells.12 Turnips are also rich in fiber. Just 100 calories’ worth of turnips can give you 25-40 percent of your daily fiber requirement. While turnip root is rich in nutrients and antioxidants, it is a starchy vegetable and therefore should only be eaten in moderation. The greens, on the other hand, can be eaten in generous quantities (although admittedly they are quite bitter).
Turnip greens are an excellent source of vitamin C, vitamin E, beta-carotene, and manganese, but it’s their vitamin K content that really stands out. One cup of turnip greens will give you nearly 600% of your recommended daily value of the nutrient. Vitamin K is a powerful regulator of your inflammatory response, and along with the anti-inflammatory plant-based omega-3s found in turnip greens (in the form of alpha linolenic acid, or ALA), make this vegetable an inflammation-fighting powerhouse. Turnips are in season from September to April.
Rutabaga, a cross between a turnip and a cabbage, are rich in fiber and vitamin C (one cup contains 53% of the daily recommended value). Rutabagas are also members of the cruciferous family of vegetables, which are rich in antioxidants and anti-cancer phytonutrients. Rutabagas are also an excellent source of potassium, manganese, B vitamins, magnesium, and phosphorus.
Rutabagas are also a good source of zinc, which is essential for immune support and may help protect your body from the effects of stress. As a mild-tasting root vegetable, rutabagas work well roasted or baked, and can serve as a nutrient-rich substitute for potatoes. They can also be eaten raw along with a dip, such as hummus. Rutabagas are in season from October to April.
8. Winter Squash
Winter squash contains an impressive amount of vitamin K1 (not K2) – 457 percent of the daily value per serving. Vitamin A, a powerful antioxidant, is beneficial for your skin, vision, and mucous membranes and may protect against certain types of cancer. Squash is also rich in vitamin C, vitamin E, B vitamins, calcium, and magnesium. It even contains a respectable amount of plant-based omega-3 fats. Because winter squash has such a thick skin, it can be stored for months. Try it paired with healthy spices like cinnamon and ginger. Winter squash is in season from October to February.
Pumpkin is a type of winter squash but deserves special mention. It is an excellent source of carotenoids, including beta-carotene (which converts into vitamin A in your body). Pumpkin is also rich in fiber, with three grams in a one-cup serving, and you can consume the seeds, too, for additional benefits (like immune system and prostate support). Other notable nutrients in pumpkin include vitamin C, potassium, riboflavin, copper, and manganese, along with vitamin E, B vitamins, folate, iron, and phosphorus. Taken together, pumpkin provides a powerful blend of nutrients that work together to synergistically benefit your health. As reported in Nutrition Research Reviews:13
“Pumpkin is one of the well-known edible plants and has substantial medicinal properties due to the presence of unique natural edible substances. It contains several phyto-constituents belonging to the categories of alkaloids, flavonoids, and palmitic, oleic and linoleic acids. Various important medicinal properties including anti-diabetic, antioxidant, anti-carcinogenic, anti-inflammatory and others have been well documented.”
When using pumpkin in your cooking, you needn’t resort to canned. Simply wash the pumpkin’s exterior, scoop out the seeds and pulp, and roast it, whole, in a 350°F oven for one to two hours, until tender. You can also cut it in half and place it, cut side down, on a baking sheet in a 350°F oven for one to two hours. Then, simply scrape out the tender flesh and discard the rind.14 Pumpkin is in season from October to February.
These root vegetables resemble carrots but are whitish in color and have a sweet, nutty flavor. Parsnips are rich in nutrients like fiber, folate, potassium, and vitamin C. Eating foods rich in potassium is important because this nutrient helps offset the hypertensive effects of sodium. An imbalance in your sodium-potassium ratio can lead to high blood pressure and may also contribute to a number of other diseases, including heart disease and stroke. Parsnips are in season from October to April.
Pears are rich in vitamin C and copper, and are on of the highest-fiber fruits (one medium pear contains about 5.5 grams of fiber). Fiber plays an essential role in your digestive, heart, and skin health, and may improve blood sugar control, weight management, and more. People who ate a diet high in white-fleshed fruits like pears or apples also had a 52 percent lower risk of stroke, according to an American Heart Association study,15 likely due to their fiber and phytochemical contents. Pears are in season from August to February.
Also, four in five of us are insulin resistant and you now are if you are overweight, diabetic, have high pressure, or taking a statin drug. If you have insulin resistance, then it is best to limit pears to one small one a day or even avoid them until you resolve your insulin resistance.
Rich in phytonutrients that appear to protect human DNA from free-radical damage, kiwi is also an excellent source of antioxidant vitamins C and E, and beta-carotene. Kiwi is also a good source of fiber, potassium, magnesium, copper, and phosphorus. One cup of kiwi contains 273% of the daily recommended amount of vitamin C, which is five times that of an orange. Kiwi is in season from September to March.
Grapefruits are an excellent source of vitamin C and also contain pantothenic acid, copper, vitamin A, fiber, potassium, biotin, and vitamin B1. Grapefruit is also a good source of the dietary fiber pectin and the carotenoid phytonutrient lycopene. Lycopene’s antioxidant activity has long been suggested to be more powerful than other carotenoids such as beta-carotene.
Research has even revealed it may significantly reduce your stroke risk (while other antioxidants did not). Lycopene has also been shown to have potential anti-cancer activity, likely due to its antioxidant properties. Studies have shown that people with a diet high in lycopene have a lower risk of certain cancers, particularly prostate cancer. Grapefruit is in season from September to April.
Tangerines are rich in antioxidant flavonoids, vitamin C, vitamin A, folate, and potassium. They also contain the healthy fiber pectin and, if you eat the white tissue between the segments, even more soluble fiber that may offer protection to your heart. Notably, nobiletin, a citrus flavonoid isolated from tangerines, appears to prevent atherosclerosis16 and may also help prevent the buildup of fat in your liver.
Dates are a rich source of fiber and potassium, along with B vitamins, vitamins A and K, copper, magnesium, and manganese. There are also at least 15 minerals in dates, including selenium, along with protein, 23 types of amino acids and unsaturated fatty acids including palmitoleic, oleic, linoleic, and linolenic acids. One study even concluded, “In many ways, dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits.”17
Dates are in season from September to December. One caveat: dates should be eaten only in very limited amounts because they are high in fructose. One medium date (Deglet Noor style) contains 2.6 grams of fructose. My recommendation is to keep your total fructose intake below 25 grams of fructose per day, if you’re in good health, and below 15 grams a day, including that from fruit, if you struggle with insulin resistance.
Also, four in five of us are insulin resistant and you now are if you are overweight, diabetic, have high pressure, or taking a statin drug. If you have insulin resistance, then it is best to limit dates to only a few a day as they are very high in fructose or better yet even avoid them until you resolve your insulin resistance.
Where to Find Locally Grown, Seasonal Foods
The following organizations can help you locate farm-fresh seasonal foods in your local area, raised in a humane, sustainable manner. If you want to get the freshest seasonal produce possible, you can also try your hand at growing it yourself by planting a winter garden.
By: Noah James Hittner |
© 2014 Personal Training on the Net—Republished with permission by Personal Training on the Net: http://www.ptonthenet.com.
Defining: “Optimal Physical Health”
Regardless of whether our discussion is about athletics and fitness, or health and wellness, the undeniable fact of the matter is this:
Our bodies are—and can only be—made-up of what we consume.
We are built out of the food we eat.
It’s that simple.
The profound nature of this fact is matched only by its simplicity. And, it begs a question:
How high quality of a heart, or a lung, or a quadricep, or a transverse abdominis, or a brain, or blood, ligament or tendon can a body produce when fed a steady diet of Coca-Cola, Doritos, McDonald’s and Miller Lite?
Think about it. Everything we consume is involved in the creation of our bodies…everything. High quality in—high quality out. Action—reaction.
Choice—consequence. It is basic physics. In short: As the quality of our food increases/decreases, so increases/decreases the quality of our bodies.
And so, it really just makes sense that as the food we eat becomes more and more refined—we become less and less hardy. In turn, we develop all manner of disease.
What does not make sense, however, is that rather than looking to the building blocks (i.e. our nutrition) as the general cause of our physical state, we have blamed a few mysterious dark forces, such as our genetics/family history (EX: Cancer is in my genes), or a thing called “the germ” (EX: I caught my disease from someone else).
The body is literally programmed for success. So let’s be honest with ourselves…would we use Silly Putty to create the foundation of a skyscraper? As ridiculous of an over-exaggeration as that may sound, it’s not far off. Why are so many people so sick? Think about your circle of people…really think about it. Do you really believe it is supposed to be this way?
Of course there are other factors at play here, such as our environment and physical activity—both of which have profound effects on our health. But this article will focus primarily on the nutritional aspect to optimal physical health, as my experience has shown me that a vast majority of people have never been presented with the kind of information that I’ll be sharing here; making it, in my humble opinion, paramount.
Speaking of which, just what does “optimal physical health” mean anyway? It’s fairly easy to assume we all have the same meaning for that phrase. Yet, in my experience, it’s very likely that we do not. Thus, I think that it’s crucially important to mention that before we can agree on what circumstances create optimal physical health (the target)—we must first agree on what it means in the first place (the location of the target).
For the sake of this article, I will define optimal physical heath, and a few other terms here:
Optimal Physical Health: A physically disease-free state.
Raw Food: A food in whole form and not subjected to extreme temps/heating/cooking, pasteurization, homogenization, irradiation, freezing, chemical processing, and the like.
Extreme: Not commonly held or accepted as normal by societal standards.
Now, obviously that definition of optimal physical health is a tall order—a near impossible one by my estimation—as even healing requires the presence of some disease. Thus, to reiterate, this definition serves only as a basis for communication—so that all of you understand my agenda as you read on. The definition above does not imply that you or I ever achieve it. It only communicates an intention so that the dialogue can be as free of assumption(s) as possible.
The Basics of “Extreme” Raw-Fooding
Look, it’s pretty simple: Cooking, pasteurizing, irradiating, freezing, and the adding of chemicals—denatures food, period. (This includes the processing of “nutritional supplements.”) Once food is denatured, it is vastly inferior from a nutritional perspective. “The following analogy applies to many nutrients, including fats and minerals that are destroyed by cooking and other food-treatments: Clay is malleable, pliable, and able to foster growth of bacteria and plants. When fired, clay becomes hardened and life-deprived. When cooked, nutrients in food become hardened and life-deprived.”(2)
Thus, the processing and subsequent consumption of our once fresh, raw foods—whether we are dealing with meat, vegetables, dairy products, or what have you—inevitably leads to disease in two all-encompassing ways:
1. Consuming cooked foods weakens the body via the creation and buildup of toxic residues.
2. But perhaps more profoundly, cooked foods simply do not contain the adequate nutritional value needed for our bodies to mitigate the rampant ground, water and air pollution that we face every day. Without the right kinds of live, raw nutrition present to deal with that pollution, our bodies become collectors of it.
The two factors above lead to the diseases of today: diabetes, osteoporosis, Alzheimer’s, cancer, heart disease and countless others. What it boils down to is that raw foods are more bio-available. In fact, the nutrients in the ideal raw foods are 100% bioavailable. Meaning: All of the nutrients are utilizable. They have more life to offer, more energy…more “value,” if you will. That said, it could be suggested that, relatively speaking, where chronic disease is present, overall food value has been low.
So just what are we getting into here? Right about now, your mind is probably asking one or both of these two questions:
1. Is this about Vegetarianism? And/or…
2. What about germs & bacteria?
Both are very reasonable trains of thought. For now, I’ll simply address question #1: This article is absolutely not about vegetarianism. Yup, we’re taking about raw meat, with no exceptions. Question #2 will be addressed a bit later.
First, let’s briefly discuss the consumption of meat, in general. It has been found that we—as a species—have the digestive juices most resembling that of a carnivore’s. It is a scientific fact that we—as a species—do not have the intestines or gizzards of herbivores. “Our Intestines are 2 ½ times shorter than most herbivores. We have only one stomach, while herbivores have 2-4 stomachs. Herbivores have nearly 60,000 times more enzymes than we have to disassemble cellulose (plant fiber) to obtain the fat and proteins from vegetation and grain. Vegetable fiber passes through an herbivore’s digestive system in about 48 hours. In our digestive tracts, vegetables complete their journey in 24 hours. Only a fraction of the cellulose is digested. Sixty-five percent of the protein and fat are undigested.”(2)
You see, it seems that humans are designed to eat meat. This observation is not made to discredit any ethical or moral argument. It is simply an observation of scientific fact. And, that said, we can choose from there. Yet, if our agenda is indeed optimal physical health (as defined above), then eating meat takes on a new degree of relevance.
The myth of “the Germ:”
The most obvious concern with raw meat consumption is the scare of food poisoning by way of “the germ.” Again, a reasonable concern. But just what is this villain? Think about it for a moment. We’re talking about bacteria, right? Unfortunately, there is big money to be made in “Germ Warfare.” Which means it is very profitable for the conventional medical/pharmaceutical establishment to have the masses believe that bacteria (and other so-called “germs,” such as virus and fungus), are the creators and causes of all manner of illness. Quite literally, the opposite is true. And, I’ll not only offer a bit of research, but also some of my own practical application and experience to prove that to you…once and for all.
Excerpted from Vonderplanitz’s book, The Recipe for Living Without Disease, consider the following passage about Louis Pasteur and Dr. Antoine Bechamp’s conflicting contentions about microbes and disease…
In the 1870’s, Louis Pasteur proved that heat-processing slowed food spoilage and lengthened the shelf life of mold-damaged wine. He saved vineyard owners from financial loss and ruin, but he condemned wine drinkers to seasons of toxic wine produced from unhealthy crops of grapes.
Pasteur presumed that fungus and bacteria caused disease. He failed to realize that an unhealthy crop succumbed to fungus and molds. Rather than looking to enrich the soil to generate healthy grapes, he attacked the fungus and mold that were symptoms of the unhealthy crop. Diseases, he surmised, originate from constant types of microbes attacking the body from outside.
Contrary to Pasteur, his contemporary, Dr. Antoine Bechamp, 1816-1908, claimed that disease originates from within the body because of the destruction of cellular integrity by toxic food and pollution. He contended that all microbes were beneficial, some for cleansing, some for maintenance and others for regeneration, but that none were responsible for causing disease.
I suppose that because we are a warring society, we ignored Bechamp and embraced Pasteur. Maybe it was easier for us to believe that we could recognize and battle invading forces rather than consider changing our life styles. Regardless, modern medicine’s justification for microbial wars is based on speculation, fear and pseudoscience.
Louis Pasteur made the “germ theory” famous but he killed it on his deathbed. Many reports said that some of his dying words were:
Pathogens are not the problem. The environment in which and on which pathogens feed is the problem of disease.
That means that the cause of disease is the quality of our air, food and all substances with which we come in contact.(2)
Essentially, what this all means is that the advertised contention of the conventional modern-medical machine that microbes cause disease by attacking the body from the outside is motivated absolutely by profit margins—not by science, nor a promise of health and wellness. You see, if suddenly we were all generally and independently well, an enormous economic flux would quickly ensue.
The reality here, is that bacteria are essential for digestion, as it has been found that 80-90% of digestion is bacterial!(4) And yet, modern medicine continues to wage a war on them!
But perhaps a more profound consideration is this: Bacteria, fungus, virus and others act as the body’s janitors. And let’s REALLY GET THIS POINT HERE… These little creatures CLEAN HOUSE. They perform the vital task of removing dead and toxic garbage from the body via colds, flus, and the like. They are symbionts, working with us—not against us—for the mutual benefit and betterment of the organism as a whole…our body. “They appear as a response, not as the cause. ‘Pathogens’ respond to decay within the body, reversing or preventing disease that is more serious. They are the first stage of the cure, the cleansing stage. Eliminating pathogens, such as salmonella, campylobacter and E. coli, and parasites forces decaying tissue to remain in the body, endangering the inner body environment. Our bodies gradually get sicker.”(2)
To blame these little critters for creating some kind of disease could be likened to this analogy: When I was a kid in school, every now and then a student would get sick and, unable to reach the restroom in time, would inevitably vomit in the hallway. Well, shortly thereafter, we would all hear that familiar “ding” noise over the PA, which was a signal to the janitor to come and clean the mess. Basically, blaming microbes for disease in the body would be like coming out into that hallway, and upon observing that janitor cleaning the mess, promptly blaming him for it. It quite literally makes no sense.
But, like most things in life, the proof is in the pudding. So here’s your proof: I’ve been involved with this brand of raw fooding for over six years now. Part of my own personal journey toward optimum physical health has involved the consumption of what I like to call raw “cultured” meat as a natural and powerfully effective probiotic. Let me be frank with you about what this means: I regularly consume carefully, intentionally rotted-raw meats (also known as “High Meat”), as a potent means to build and maintain a healthy bacterial flora in my body. This has involved the consumption of 9-month-old raw high-chicken, and my current batch of 2 ½ -YEAR-old raw high-beef. Never, let me repeat, never have I experienced any type of food poisoning…only the benefit of cleaner, clearer digestion and a more clearly focused mind.
A quick word about Food-Poisoning:
What it boils down to is, “the belief that raw food causes bacterial food-poisoning is nonscientific myth and hysteria. All epidemic food-poisoning that has occurred was caused by bacteria feeding on cooked food. The bacteria feeding on cooked and/or chemically treated food develops disease and mutates. The mutant/diseased bacteria excrete volatile toxins that cause poisoning…”(1) Thus, with a sense of irony, it seems that even bacteria get sick when they eat cooked food.
How does it taste?
So, all emotion and squeamishness aside, it makes sense, does it not? Being 100% bioavailable, raw meat provides awesome, live nutrition with which the body can thwart disease and build robust health. Yet, at the end of the day, perhaps the biggest concern is taste…right? I can say with great confidence that there are endless recipe options specifically for raw meat eaters, that when combined with appropriate/natural marination, offer delicious flavor and pleasant texture. (For more information about the consumption of raw meat, raw meat recipes, as well as more information on germ theory, see references 1 and 2 below.)
The low-fat craze that has seemed to endure for so long is founded in nothing connected to the reality of optimal physical health. In this man’s humble opinion, this notion—that fat is generally unhealthy—is once again, nothing more than a product of stigma, marketing and economy…nothing more.
Raw fats—such as those found in raw dairy (butter, cream, milk, cheese), raw meats, raw eggs, and raw avocados—are absolutely essential to optimal physical health. Above all, on our highly polluted planet, raw fats are the primary macronutrient that protects us from toxicity by binding with—and escorting—toxins from the body. “In an ideal healthy world, we would not need such an abundance of fat. In our civilized, polluted, disease-ridden world, we need an abundance of fat.”(2)
Fats also lubricate the body and provide an efficient source of energy. For this, and other reasons, raw fat is arguably the most important nutrient—the most necessary nutrient—that we consume.
A quick word about Raw Dairy:
The debate about dairy has gone on long enough. The only debate that really needs to take place concerns dairy processing. Once again, the equation is simple: UNprocessed, NON-homogenized, NON-pasteurized milk, cream, cheese, and butter from healthy cows provides profound, vital nutrition with which the human body can strengthen, fuel, protect and rejuvenate itself (with rare exceptions to those who are sensitive to even raw dairy). I was unable to drink pasteurized milk when I was young. It would upset my digestive system, sometimes sending me urgently to the restroom. Now, years later, I consume gallons of whole, full-fat, organic, raw milk every month, experiencing only an increasingly hardy brand of health. (For more information about the consumption of raw fats and dairy, see references 1 & 2 below.)
Raw Vegetable Juice
Eating whole, raw vegetables on a primarily cooked-food diet has been found to prevent constipation by countering the putrefaction that can occur with cooked foods in our digestive tract. That said, as stated in Part 1, we simply do not have the kind of digestive system that can make good, efficient use of plant-based food. Furthermore, on a raw diet, frequent consumption of raw vegetables hinders the body’s digestive abilities by creating an over-alkaline state.
Therefore, the best way to receive/supplement the beneficial enzymes, vitamins and minerals from vegetation is via juicing. Juicing has become necessary in regards to achieving optimal physical health because these nutrients are often lost or damaged in foods due to depleted soils and food transport, as well as being drained from our bodies after years of eating cooked foods.
I consume roughly 16 ounces of vegetable juice daily, first thing in the morning. On days when I don’t consume the juice, I notice fluctuations in what is normally smooth and consistent energy. (For more information on vegetable juicing, as well as specifics on what/how to juice, please see references 1 & 2 below.)
Raw fooding in the manner described in this article naturally hydrates the body because, “raw food contains from 55% to 92% H20 that is 92-100% cellularly utilizable. Water that is not in raw food has no active ions, electrolytes nor minerals bound with nutrients. It must have all 3 properties or it is only 10% cellularly utilizable.”(2) In terms of optimal physical health, eating/consuming raw foods like raw milk, raw vegetable juices and raw tomatoes provide the fats, minerals, enzymes, vitamins and electrolytes that the body needs in order to hydrate properly.
Furthermore, in cases of severe thirst, raw fats like raw butter/cream have been found to be very effective; suggesting that, “rather than dehydrated, we are delipidated. That means we are deficient in the raw fats that can properly lubricate us. Our thirst is more for raw fat than for H2O.”(2) Remember what was said in Section 3: “…raw fat is arguably the most important nutrient—the most necessary nutrient—that we consume.” (For more information on water and hydration, as well as hydration formula recipes, please see references 1 & 2 below.)
A Nutritional Revolution
Why hasn’t EVERYONE heard about this!?
This question alone could have an article many times this size dedicated to it. The simple answer is: Follow the money. If everyone on the planet suddenly embraced their health in this radically independent manner, the economies of the conventional medical establishment, the current healthcare systems, the pharmaceutical companies, and others…would collapse, quickly. Those financial interests are being protected by not revealing this kind of healthcare information to the masses. Combine that with the knowledge that most medical doctors have studied only 0-16 hours of nutrition in their medical schooling(2), and the picture that’s painted quickly becomes one of self-reliance.
But here’s the good news: Now, you know.
Anything is possible:
What this nutritional revolution seems to be suggesting is this: Generally speaking, there may be no diseases by conventional standards (i.e. occurring by way of random, chaotic chance, or poor genes). Perhaps, there are only the consequences of a certain series of choices. And, that said, my own education as well as over six years of practical application with this nutritional technology has led me to believe, quite literally, that anything is possible—anything can be healed.
Prior to passing away this past August, nutritional pioneer, Aajonus Vonderplanitz had absolutely incredible success treating terminal cancer patients (and so many other serious, chronic illnesses), with nothing more than raw foods. His success rate with all but two types of cancer was around 90%! That’s correct, I said 90%! That means no pills, no shots, no supplements, no radiation…just raw whole foods, in the right combinations and quantities, as generally described in his two books shown as references 1 and 2 below.
Imagine the implications that a diet this rich in fresh, live, energy-giving, disease-thwarting nutrients could have on one’s average workday, or on an athlete’s performance, or on someone’s fitness goals, or on our ability to be involved parents and partners! The implications are endless, and limited only by the choices we make.
In over six years of this style of “extreme” raw fooding I’ve eliminated my hay fever allergy, vastly improved my eyesight, naturally dissolved a tumor in my left leg, seen the end of seasonal depression, resolved my chronic low back pain, and experienced an increase in my mental focus so profound that I’ve been able to write and self-publish 3 books (working on a 4th now), self-record/produce 3 musical albums, perform in front of hundreds, launch and maintain a website, travel across the world, and do it all while, at times, working as much as 60-80 hours/week. People…this is real.
On a quick side note, it’s crucial to mention that consuming raw foods that are also organic (or better), greatly supports our journey toward optimal physical health because they are typically produced without the use of many chemicals that cause great toxicity/disease in the body (pesticides, herbicides, etc.).
Finally, it should also be noted that this article represents an extremely over-simplified version of the full raw-food picture. The references below represent over 40 years of study and application. For anyone interested in the version of optimal physical health portrayed in this article—I highly recommend the two books below (references 1 and 2), as a great starting point.
REFERENCES & RECOMMENDED RESOURCES:
1. Vonderplanitz, A. (2005). We Want to Live—The Primal Diet (Expanded and revised in 2005). Los Angeles, CA: Carnelian Bay Castle Press, LLC. Pg. 229-30.
2. Vonderplanitz, A. (2002). The Recipe for Living Without Disease. Los Angeles, CA: Carnelian Bay Castle Press, LLC. Pg. 21, 34, 35, 151, 156, 162-3, 164, 179.
3. Vonderplanitz, A. (2 May 2009) Live Lecture.
4. Vonderplanitz, A. (24 April 2010) Live Lecture.
5. Aajonus Vonderplanitz’s website: www.WeWant2Live.com
Noah James Hittner is an independent Author and Musician from rural Wisconsin who has appeared on both radio and network television. His books and music inspire the mind and warm the heart. To contact Noah, or explore more of his work, visit: www.NoahJamesHittner.com.
Nutritional myths are still in large supply, even in today’s scientific age where so many things can be observed, tested and experimented upon. It seems we are still learning the basics of health and nutrition. Once a (false) idea gains traction in people’s heads, it can be very hard to remove, and gets propagated by repetition without investigation. Watch out for the 6 modern nutritional myths blow, which may be affecting your dietary and food shopping choices.
Nutritional Myths #1: Fish Oil Supplements Are Good For You
Omega 3 fats have been all the rage for awhile. This is understandable, since they do offer health benefits for your heart and brain, and prevent inflammation and diseases like arthritis, Crohn’s, ADHD and cancer. However, as I covered in the article The Ideal Ratio of Omega 6:3 Fats – And How Both Can Stop Cancer, omega 6 fats play a far more important role in the body. Health expert Professor Brian Peskin coined a new term regarding this issue: “Parent Essential Oils” or PEOs, which describe the 2 true essential fatty acids which are the foundations of the others (linoleic acid – LA – omega 6 and alpha-linoleic acid – ALA – omega 3). Too many omega 3s distort the best ratio of omega 6:3, which is around 10:1.
In light of this, people need to be wary of fish oil supplements. Omega 3 rich fish oil is extremely reactive, and quickly goes rancid (this is not surprising, given it used to be in the body of fish at cold ocean temperatures, rather than at room temperature on land). The human body is composed of far, far more omega 6 fats than omega 3 fats. It is more beneficial to focus on getting high quality omega 6 fats (e.g. cold-pressed olive oil) – not hydrogenated fats or trans fats – and getting omega 3s naturally in your diet by eating chia seeds, hemp seeds/oil, flax seeds/oil and fish, without any supplementation.
Nutritional Myths #2: Everyone Must Avoid Gluten At All Costs
The gluten-free movement has reached all corners of the world. It is now a pervasive nutritional myth that gluten must be avoided at all costs by everyone. However, for the overwhelming majority of people, a little gluten is not going to cause any problems. As I covered in more depth in the article Gluten-Free: “Fad” or Not? Studies Suggest Most Gluten Sensitivity Is Imagined, people are throwing the baby out with the bathwater by demonizing wheat. The problem isn’t wheat itself, but rather the fact that most non-organic wheat is doused with Monsanto’s carcinogenic glyphosate before harvest, and also that most people are eating refined, processed wheat, rather than organic whole wheat in a form like sourdough bread.
Nutritional Myths #3: The Paleo Diet is the Best Diet
While the Paleo Diet (which includes meat, fish, nuts, fruits and vegetables, and excludes grains, legumes and dairy) may offer benefits to some, especially to those who seem to thrive on eating meat, it has some major drawbacks. Centering the diet on animal products rather than plants means you’re going to be giving your body a whole lot of fat and protein – probably more than you need – all the while contributing to the problem of 150 billion animal deaths per year. Many of the healthiest cultures in the world, including those whose members have the greatest longevity, use plant-based not animal-based diets. Additionally, the Paleo Diet rejects healthy complex carbohydrates (in the form of whole grains) from its protocol. Complex carbohydrates offer many health benefits, offering the body a slow and steady source of energy. This means nutritious foods like brown rice, oats, whole wheat and others are excluded. As this article states:
“The foods that Paleo enthusiasts object to have been staples of the human diet for millennia. The modern epidemic of diet and lifestyle-related disease, on the other hand, has emerged within the last hundred years. Perhaps the problem isn’t that we started eating dairy and wheat, but that we started making Cheetos and Frosted Flakes out of them.”
Nutritional Myths #4: Saturated Fat and Cholesterol Are Bad For You
Ever since the chemical companies started branching out their activities to get into food production, there has been a conspiracy afoot to convince people to choose adulterated trans fat products like margarine (“plastic fats”) instead of natural saturated fat products (like butter). As I covered in the article Plastic Oils vs. Saturated Fats: Busting the Propaganda, Dr. Ancel Keys was the “scientific expert” used to brainwash the public into thinking that saturated fat caused heart disease.
Saturated fat is a crucial component of our body. It is essential to animal life. It forms 60% of our brains, coats and protects our organs, traps toxins, keeps us warm, provides a stored supply of energy for hard times and yields a steady source of energy (with more calories per gram) than proteins or carbohydrates. Likewise, cholesterol is a essential fat molecule which is synthesized by all animals. It is a crucial structural component of our cells, helping with respiratory and gastrointestinal problems, creating vitamin D and forming part of the healing mechanism of the body.
Nutritional Myths #5: Calcium Supplements Are Good For You
Another pervasive nutritional myth is that calcium supplements are good for you. Almost all calcium supplements on the market are not derived from food (organic), but rather are made from inorganic forms of calcium, meaning rocks, dirt, bones and other fossilized material. The human body was not designed to digest and assimilate this stuff. By ingesting inorganic calcium supplements, you are actually increasing the likelihood of calcification in your body, which is a precursor to death.
Dirt, rocks, ground minerals and inorganic matter are not good for the human body to ingest. We need to eat organic matter. We need to eat plants which have already eaten inorganic matter and transformed it. We need to feed minerals to our plants and then eat the plants.
Nutritional Myths #6: Synthetic Supplements are Just as Good as Natural, Food-Derived Supplements
Finally, the last of the modern nutritional myths to be looked at here is the notion that synthetic nutrients made in a lab are just as good for you as natural, food-derived nutrients. Did you know that around 99% of vitamins on the market are synthetic? Corporations deceptively claim their synthetic supplements are “natural” when in fact they are petroleum (coal tar) derivatives processed with hydrochloric acid, acetone or even formaldehyde (for more on the background to this read Western Medicine is Rockefeller Medicine – All The Way). Many synthetic vitamins are derived from corn, processed with acetone, isolated and made crystalline. As outlined above, other supplements (such as calcium) are nothing more than ground-up rocks with added acid and very harmful to the body. Just as sodium fluoride is industrial waste from the aluminum mining industry, so do many other industrial waste ingredients end up in synthetic vitamins.
Synthetic vitamins were only developed because they were cheaper and easier to standardize; they can’t compare to the bioavailability of natural vitamins derived from living whole foods, which are far superior. Natural vitamins derived from food contain the cofactors necessary for the body to recognize the vitamin as food, and to properly digest and assimilate it, whereas synthetic vitamins lack these cofactors. Synthetic vitamins, in the long run, promote the deficiency they are trying to correct, by robbing the body of other nutrients.
Conclusion: Make Health and Nutrition Choices Based on Sound Principles
One way to navigate through all the conflicting health information is to make nutrition choices based on sound principles, which can act as solid guidelines and beacons when you are confronted with all sorts of varying opinions. Here are 3 which work well:
The best and healthiest food comes from a farm or field, not from a factory. Do you want to eat plastic food or plastic oils? Avoid any synthetic ingredient or supplement, period.
Eat food in its whole form as much as possible. So much of our food is overly processed and refined. Important nutrients and phytochemicals get stripped away in the process, transforming food that was once healthy (e.g. whole wheat, sugar cane juice) into junk food (white flour-laden breads and pastries crammed with sugar). Nature has its own wisdom. Sometimes a plant contains certain nutrients to counterbalance other nutrients which are present; if you isolate and separate components, you will miss this balancing effect and end up causing imbalance (disease) in your body.
Eat food in its raw form as much as possible. The raw food diet is not for everyone, but nonetheless, almost everyone can benefit from including more raw and fermented foods in their diet. It connects you more closely with Nature and offers the biggest range of vitamins and other cofactors in food untouched by processing or heat. Remember, the bacterial cells in our body outnumber the human cells at a ratio of around 10:1. Eating raw and fermented food introduces micro biomes (bacterial flora) into your system to help achieve the best balance for optimal health.
Makia Freeman is the editor of The Freedom Articles and senior researcher at ToolsForFreedom.com, writing on many aspects of the global conspiracy, from vaccines to Zionism to false flag operations and more, and also including info on natural health, sovereignty and higher consciousness.
Exercise is an inexpensive, natural preventative approach that you can implement into your daily schedule at your own pace. Hundreds of health benefits are associated with physical activity, ranging from weight loss to mood support. Even if you are eating a 100% organic, raw vegan diet, without exercise you’re missing an integral piece of the puzzle. A recent study presented at the American Physiological Society Conference is suggesting that taking vitamin C could promote similar heart effects as seen with exercise.  Those that shun exercise, however, may want to hold off their rejoicing.
Is Vitamin C as Effective as Exercise?
While certainly optimistic, the recent research comparing vitamin C supplementation to the benefits received from exercise are by no means conclusive. Researchers showed that while vitamin C could produce some cardiovascular benefits that are seen during and after exercise, it doesn’t offer the same metabolism-boosting, mind-supporting, and immune-boosting benefits that physical activity provides. Yes, vitamin C may produce these effects to some degree, but it’s exercise that shows a more noticeable shift toward these benefits. In fact, the combination of exercise plus a healthy diet maximizes the positive health effects.
Since this study merely looked at a single marker responsible for vascular health in obese people, it doesn’t show the wide-ranging metabolic benefits associated with vitamin C supplementation. Therefore, it’s highly unlikely that vitamin C can produce substantial weight loss benefits as seen in exercise, nor should vitamin C be seen as a substitute for physical activity. Researchers also didn’t examine the effects of vitamin C on blood pressure or cholesterol, two things that are naturally regulated by exercise.  Vitamin supplementation is a great insurance plan for your health but should never be seen as a replacement for anything a healthy diet and exercise routine can provide.
The Best Exercises for Heart Health
All exercise that increases your heart rate is going to benefit heart health, but walking, sprinting, and yoga are excellent heart-strengthening exercises you can enjoy regardless of your fitness level. Stress reduction is another “exercise” that you should practice daily in order to reap benefits for heart health. Since stress impacts the heart dramatically, it’s important to practice meditation or any other stress-management technique. Also, be sure you’re getting plenty of sleep and are exercising out in the sun to gain vitamin D-producing benefits. Vitamin D is another excellent vitamin that may protect the heart.
What are your thoughts about using supplements as a replacement for exercise and/or a healthy lifestyle? Give us your two cents in the comments.
- American Physiological Society. Vitamin C: The Exercise Replacement? The American Physiological Society Press Release.
- Fagard RH, Cornelissen VA. Effect of exercise on blood pressure control in hypertensive patients. Eur J Cardiovasc Prev Rehabil. 2007 Feb;14(1):12-7.
Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.
As a vegan, making sure you get adequate nutrition is very important. Since many vitamins and minerals are more readily available from animal sources, it’s important to know how taking certain supplements could affect your health. Fortunately, a vegan diet can be quite nutritious and contain most of the essential nutrients you need. Still, there are some minerals and vitamins you may be missing. Here are just a few of the best supplements every vegan (and non-vegan) should know about.
Six Vegan Supplements You Should Have
Being a vegan has its share of benefits, but there are also some drawbacks you should be aware of. Vegan diets are missing crucial nutrients, like vitamin B12 and even vitamin D, so supplementing should definitely be on every vegan’s mind. While plant foods do provide an assortment of nutrients, some of them may be on the low end. Here’s six supplements you should be considering taking if you’re following the vegan lifestyle:
One of the essential B-complex nutrients, B12 maintains brain and nervous system health. But getting enough is crucial, since low levels could also lead to anemia or even pregnancy complications.   Unfortunately for vegans, it can be difficult getting enough B12 from plant sources; however, a vegan B12 supplement could be a great option. I highly recommend supplementing with VeganSafe™ B12, a vegan-friendly formula that contains two of the most bioactive forms of the vitamin.
Since your red blood cells use iron to transport oxygen and nutrients, not getting enough could lead to anemia. Of the two types of iron, non-heme, found in plant sources, is harder for the body to absorb. What this means is that vegans and vegetarians can have lower iron stores in the blood. This is why supplementing with iron is so important. Also, keep in mind that eating non-heme iron foods with vitamin C foods can actually increase absorption!
Found in every cell in the body, zinc helps with everything from maintaining your immune system to aiding reproduction.  And, while zinc can be found in vegetable sources, phytates in plants can actually bind to the mineral and weaken absorption. Taking additional zinc is highly recommended for vegetarians and vegans because of this. Since the body lacks any kind of zinc storage system, zinc orotate is one form that passes quickly and easily through cell membranes, allowing the body to get the most of the mineral.
No matter what your diet, supplementing with enzymes can provide your body a great deal of help. There are some studies that suggest proteolytic enzymes could reduce irritation in the body, while digestive enzymes help digest food molecules into nutrients.   For example, someone who is lactose intolerant could take the enzyme lactase in order to better digest dairy. As a vegan (or vegetarian), it’s especially important to make sure your enzyme supplement isn’t sourced from animal products; a high-quality, full-spectrum supplement like VeganZyme could be just the thing you need.
5. Vitamin D
Vitamin D is a necessary vitamin for calcium absorption, but many of us–regardless of diet–simply don’t get enough. While calcium can be found fairly easily in the diet, vitamin D can be a little trickier. In fact, many vegans don’t get any vitamin D at all from the food they eat. Studies suggest vitamin D is actually just as important as calcium when it comes to reducing osteoporosis risk, so make sure you’re getting enough of both.  Check out Suntrex if you’re looking for a potent vegan vitamin D supplement.
Everyone needs iodine to function; it’s necessary for a healthy thyroid and too little intake can throw metabolic functions out of whack. It might seem strange, but your body can’t produce iodine on its own. Your only options are getting it from trace amounts in food and supplements. Vegans are especially vulnerable, because research suggests that iodine occurs in only minute amounts in plants.  Our iodine supplement Detoxadine is something that may help if you find you’re iodine intake isn’t the best.
Give Your Vegan Diet a Boost
Supplements will provide your vegan lifestyle an extra boost, supporting your overall health, energy, and well being. And don’t think these tips are just meant for vegans–these 6 supplements could help anyone needing an extra advantage in their health. Why not give them a try?
But what do you take to maintain your health? Tell us in the comments below!
- Molloy, A. M. et al. Effects of folate and vitamin B12 deficiencies during pregnancy on fetal, infant, and child development. Food and Nutrition Bulletin. 29 (2 Supplement).
- VanderJagt, D. J. et al. Assessment of the Vitamin B12 Status of Pregnant Women in Nigeria Using Plasma Holotranscobalamin. ISRN Obstetrics and Gynecology.
- Favier, A. E. The role of zinc in reproduction. Hormonal mechanisms. Biological Trace Element Research. 32.
- Brien, S. et al. Bromelain as a Treatment for Osteoarthritis: a Review of Clinical Studies. Evidence-Based Complementary and Alternative Medicine. 1 (3).
- Viswanatha Swamy, A. & Patil, P. A. Effect of Some Clinically Used Proteolytic Enzymes on Inflammation in Rats. Indian Journal of Pharmaceutical Sciences. 70 (1).
- Barr, S. I et al. Spinal bone mineral density in premenopausal vegetarian and nonvegetarian women: cross-sectional and prospective comparisons. Journal of the American Dietetic Association. 98 (7).
- Krajcovicová-Kudlácková M et al. Iodine deficiency in vegetarians and vegans. Annals of Nutrition & Metabolism. 47 (5).
Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.
(The Real Agenda) The rates of psychiatric illness in children has doubled over the last five years. There has been a three-fold in ADHD, a twenty-fold increase in autism and a forty-fold increase in bipolar disorder.
There is no such a thing as cheap food. The price is always paid by someone else, and more often than not, it is paid by those who believe that cheap food is an option. Few people stop and think how much their health is worth, and most people only understand how valuable health is once they’ve lost it.
Study after study has shown that the western diet, composed of eating habits that include mostly cheap food, does not play any role in supporting good health. However, the same studies prove that a diet rich in organic, nutritionally charged foods is directly responsible for good health, disease prevention and even in the treatment of physical and mental health illnesses.
The ingestion and absorption of food rich in micro-nutrients has a dramatic role in promoting and maintaining good health. Dr. Julia Rucklidge is a clinical psychologist who has dedicated over a decade of her life to the study of how micro-nutrients benefit health and help prevent mental disease.
What she and other experts have found is that when taken in significant amounts, vitamins and minerals not only treat mental disorders and in most cases are capable of curing conditions such as ADHD, autism, bipolar disorder, anxiety, stress and PTSD.
The results of her research grew out of her desire to find out why poor children suffered from significant psychiatric illness despite receiving conventional treatments for their conditions. What Ms. Rucklidge discovered is that conventional treatment only shows good results in the short term, but not in the long term.
People treated with dangerous pharmaceutical drugs only saw temporary improvement, while people treated through dietary supplements with high levels of raw micro-nutrients not only showed improvement in the short term, but also in the long term. Many of the subjects who participated in the studies even saw their mental disease disappear.
In the following presentation, Dr. Rucklidge explains how study after study continues to reinforce the idea that conventional medicine fails in the treatment of disease, especially mental disorders, while patients treated with micro-nutrients continue to get better.
Luis R. Miranda is an award-winning journalist and the founder and editor-in-chief at The Real Agenda. His career spans over 18 years and almost every form of news media. His articles include subjects such as environmentalism, Agenda 21, climate change, geopolitics, globalisation, health, vaccines, food safety, corporate control of governments, immigration and banking cartels, among others. Luis has worked as a news reporter, on-air personality for Live and Live-to-tape news programs. He has also worked as a script writer, producer and co-producer on broadcast news. Read more about Luis.
A groundbreaking new study published in Molecular Nutrition & Food Research titled, “Interspecies communication between plant and mouse gut host cells through edible plant derived exosome-like nanoparticles,” reveals a new way that food components ‘talk’ to animal cells by regulating gene expression and conferring significant therapeutic effects. With the recent discovery that non-coding microRNA’s in food are capable of directly altering gene expression within human physiology, this new study further concretizes the notion that the age old aphorism ‘you are what you eat’ is now consistent with cutting edge molecular biology.
Exosomes: The ‘Missing Link’ In How Plants and Animal Cells Communicate and Collaborate
This is the first study of its kind to look at the role of exosomes, small vesicles secreted by plant and animal cells that participate in intercellular communication, in interspecies (plant-animal) communication.
The study explained the biological properties of exosomes as follows:
“Exosomes are produced by a variety of mammalian cells including immune, epithelial, and tumor cells [11–15]. Exosomes play a role in intercellular communication and can transport mRNA, miRNA, bioactive lipids, and proteins between cells [16–19]. Upon contact, exosomes transfer molecules that can render new properties and/or reprogram their recipient cells.”
While most of the research on exosomes has focused on their role in pathological states such as tumor promotion, they were recently found to play a key role in stimulating regeneration within damaged cardiac tissue, and are known to be found in human breast milk, further underscoring how irreplaceable it is vis-à-vis synthesized infant formula.
The New Study
The investigators isolated plant derived exosome-like nanoparticles (EPDENs) from ginger, carrot, grape and grapefruit, and observed their behavior in mammalian cells (mice).
They chose these commonly consumed edible fruits and vegetables because,
“It is well established that a plant-derived diet has great influence on regulation of mammalian host cell homeostasis, in particular, cells in the digestive system [1–3]. Deregulation of plant-derived diet regulated host cell homeostasis leads to increased susceptibility to infections, chronic inflammatory bowel diseases, and cancer [4–10].
They noted, “the cellular and molecular machinery regulating such interspecies mutualism between a plant-derived diet and the mammalian gut is not fully defined.” Their new study aimed to gain new insight into defining the mechanisms through which cross-kingdom crosstalk occurs.
Plant Exosomes Affect Mammalian Cells Intimately
After isolating and characterizing exosome-like nanoparticles from all four edible plants, the researchers discovered they possessed remarkable similarity in size and structure to mammalian-derived exosomes. Furthermore, the study showed “that these exosome-like nanoparticles are taken up by intestinal macrophages and stem cells, and have biological effects on the recipient cells.”
The biological effects were described as follows:
- Ginger exosome-like nanoparticles strongly induced heme oxygenase-1 (HO-1) and IL-10 expressed in macrophages, an indication of anti-inflammatory and antoxidant properties.
- Fruit-derived exosome-like nanoparticles including grape and grapefruit induced Wnt/TCF4 activation, which is a key component of the anti-inflammatory response
- All tested foods activated nuclear translocation of Nrf2, a key regulator of the HO1 gene, which has an important role in anti-inflammation and antioxidation; ginger was found to be most potent, followed by grapefruit, carrot and grape
Notably, EPDENs were found to be resistant to gastric and intestinal enzymatic digestion, further indicating they are capable of exerting significant biological effects by escaping digestive degradation, which has also been found with lectins and microRNA’s within edible foods.
The researchers discussed their results:
“Our findings show that exosome-like nanoparticles are present in edible fruits and vegetables and reveal a previously unrecognized strategy by which plants communicate with mammalian cells via exosome-like nanoparticles in the gut, and in particular intestinal macrophages and stem cells. We found that edible plants contain large amounts of nanoparticles. Like mammalian exosomes, further characterization of the plant nanoparticles led to identifying them as exosome- like nanoparticles based on the nanoparticles being com- posed of proteins, lipids, and miRNAs. EPDENs from different types of plants have different biological effects on the recipient mammalian cells. This finding opens up a new avenue to further study the molecular mechanisms underlying how the plant kingdom crosstalks with mammalian cells such as intestinal macrophages and stem cells via EPDENs. This information may provide the molecular basis of using multiple plant-derived agents for better therapeutic effect than any single plant-derived agent.”
They also offered that their results may explain why those who consume a greater variety of edible plants are healthier:
“It has been known for decades that people eating a variety of edible plants daily are the recipients of many beneficial health effects when compared to subjects that ingest fewer types of edible plants. Ingesting EPDENs from a variety of fruits and vegetables daily would be expected to provide greater beneficial effects for maintaining gut homeostasis than ingesting EPDENs from single edible plant.”
Discussion: Deeper Implications of the Study
As part of the fascinating new fields of epigenetics and nutrigenomics, this new study’s findings promise to expand the relevance of food in the practice of medicine and the prevention of disease. We have crossed a critical threshold in the past few decades where food can no longer considered simply as a source of caloric content, minerals and vitamins, and building blocks for the body-machine. [Learn more by taking the author’s E-Course] Rather, food carries very specific forms of biologically meaningful information (literally ‘to put form into’), without which our genetic and epigenetic infrastructure cannot function according to its intelligent design.
The discovery of plant-dervied exosome-mediated modulation of fundamental mammalian cellular pathways, lends powerful support to the concept that ancestral nutritional practices handed down for countless generations are critical in maintaining our health. With the advent of the post-industrial diet, based largely on ‘food-like’ synthesized nutrition, and the novel introduction of grain-based nutrition in only the past 500 generations, our present diet suffers from a series of profoundly biological incompatible foods.
Millions of years of co-evolutionary processes have generated a wide range of interspecies, cross-kingdom co-dependencies. For instance, mammals and angiosperms (which comprise about 250,000 species and include most of the flowering plants that provide the modern world its diet) co-evolved for at least 200 million years together, and are today two of the most dominant forms of life on the planet. The very molecular and informational fabric of our bodies evolved to intimately depend on the presence of various key food components in the human diet, and the absence of others which may be detrimental to our health. Food components like exosomes may be as important to our health as vitamins and other classically defined ‘nutrients,’ and may even be more important in modulating a wide range of complex genetic- and epigenetic-mediated cellular processes within the body. This may also explain the mystery of how certain fruits, such as pomegranate, have been found to replace the function of the mammalian ovary in an ovariectomy induced models of premature aging. While pomegranate is one of nature’s most concentrated source of bioidentical estrone, exosomes may be the ‘missing link’ as to how a plant food can support complex hormonal processes within the animal body, along with exerting such a wide range of additional therapeutic health effects. This is all the more evidence with plants like turmeric, which have over 600 health benefits and has been found to modulate the expression of thousands of genes simultaneously.
We believe that taken together, the recent discoveries that 1) microRNA’s within foods like rice can enter into our blood and tissue and regulate gene expression 2) that double-stranded RNAs within a wide range of commonly consumed foods have molecular homology with thousands of human RNAs (and are therefore capable of silencing them) 3) that lectins also can directly activate nuclear machinery within certain cells, the addition of exosome-mediated gene modulation, lends further support to the concept that the quality and types of food we consume carry as much relevance in terms of ‘biological destiny’ as the DNA within our genome.
With exciting research now available, the famous quote attributed to Thomas Edison rings truer today than ever:
“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.”
 Lin Zhang Exogenous plant MIR168a specifically targets mammalian LDLRAP1: evidence of cross-kingdom regulation by microRNA Cell Research (2012) 22:107–126. doi:10.1038/cr.2011.158; published online 20 September 2011
 Qi Zhou1, et al Immune-related MicroRNAs are Abundant in Breast Milk Exosomes Int J Biol Sci 2012; 8(1):118-123. doi:10.7150/ijbs.8.118
 Sreenivasan S, Thirumalai K, Danda R, Krishnakumar S. Effect of curcumin on miRNA expression in human Y79 retinoblastoma cells. Curr Eye Res. 2012 May;37(5):421-8. doi: 10.3109/02713683.2011.647224. PubMed PMID: 22510010.
Article Contributed by Sayer Ji, Founder of www.GreenMedInfo.com
Sayer Ji is an author, researcher, lecturer, and advisory board member of the National Health Federation. He founded Greenmedinfo.com in 2008 in order to provide the world an open access, evidence-based resource supporting natural and integrative modalities. It is internationally recognized as the largest and most widely referenced health resource of its kind.
Considering that heart disease is the #1 cause of death in the developed world, anything that can prevent cardiac mortality, or slow or even reverse the cardiovascular disease process, should be of great interest to the general public.
Sadly, millions of folks are unaware of the extensive body of biomedical literature that exists supporting the use of natural compounds for preventing and even reversing heart disease.
So, with this in mind, let’s look at the biomedical literature itself.
Three Natural Substances that Reduce the Risk of Heart-Related Death
Omega-3 Fatty Acids: There is a robust body of research indicating that the risk of sudden cardiac death is reduced when consuming higher levels of omega-3 fatty acids. Going all the way back to 2002, the New England Journal of Medicine published a study titled, “Blood levels of long-chain n-3 fatty acids and the risk of sudden death,” which found “The n-3 fatty acids found in fish are strongly associated with a reduced risk of sudden death among men without evidence of prior cardiovascular disease.” Another 2002 study, published in the journal Circulation, found that Omega-3 fatty acid supplementation reduces total mortality and sudden death in patients who have already had a heart attack.[i] For additional research, view our dataset on the topic of Omega-3 fatty acids and the reduction of cardiac mortality.
It should be noted that the best-selling cholesterol drug class known as statins may actually reduce the effectiveness of omega-3 fats at protecting the heart. This has been offered as an explanation as to why newer research seems to show that consuming omega-3 fats does not lower the risk of cardiac mortality.
Magnesium: In a world gone mad over taking inorganic calcium supplementation for invented diseases such as T-score defined “osteopenia” or “osteoporosis,” despite their well-known association with increased risk of cardiac mortality, magnesium’s role in protecting against heart disease cannot be overstressed. It is well-known that even the accelerated aging of the heart muscle experienced by those in long space flight is due to magnesium deficiency. In 2010, the Journal of Biomedical Sciences reported that cardiovascular risks are significantly lower in individuals who excrete higher levels of magneiusm, indicating its protective role.[vii] Another study published in the journal Atherosclerosis in 2011 found that low serum magnesium concentrations predict cardiovascular and all-cause mortality.[viii] Remember that when you are looking to ‘supplement’ your diet with magnesium go green. Chlorophyll is green because it has a magnesium atom at its center. Kale, for example, is far better a source of complex nutrition than magnesium supplements. But, failing the culinary approach, magnesium supplements can be highly effective at attaining a therapeutic and/or cardioprotective dose.
Four Natural Compounds Which May Unclog the Arteries
Pomegranate: this remarkable fruit has been found in a human clinical study to reverse the carotid artery thickness (i.e. blockage) by up to 29% within 1 year. [ix] There are a broad range of mechanisms that have been identified which may be responsible for this effect, including: 1) lowering blood pressure 2) fighting infection (plaque in arteries often contains bacteria and viruses) 3) preventing cholesterol oxidation 4) reducing inflammation.[x]
Arginine: Preclinical and clinical research indicates that this amino acid not only prevents the progression of atherosclerosis but also reverses pathologies associated with the process. (see also: Clogged Arteries and Arginine). One of the mechanisms in which it accomplishes this feat is by increasing the production of nitric oxide which is normally depressed in blood vessels where the inner lining has been damaged (endothelium) resulting in dysfunction.
Garlic: Not only has garlic been found to reduce a multitude of risk factors associated with arteriosclerosis, the thickening and hardening of the arteries, but it also significantly reduces the risk of heart attack and stroke.[xi] In vitro research has confirmed that garlic inhibits arteriosclerotic plaque formation.[xii] Aged garlic extract has also been studied to inhibit the progression of coronary artery calcification in patients receiving statin therapy.[xiii]
And let us not forget, garlic’s benefits are extremely broad. We have identified over 150 diseases that this remarkable culinary and medicinal herb has been confirmed to be of potential value in treating and preventing and which can be viewed here: Garlic Health Benefits.
B-Complex: One of the few vitamin categories that has been confirmed in human studies to not only reduce the progression of plaque buildup in the arteries but actually reverse it is B-complex. A 2009 study published in the journal Stroke found that high dose B-complex vitamin supplementation significantly reduces the progression of early-stage subclinical atherosclerosis in healthy individuals.[xiv] More remarkably, a 2005 study published in the journal Atherosclerosis found a B-vitamin formula decreased the carotid artery thickness in patients at risk for cerebral ischemia.[xv] Another possible explanation for these positive effects is the role B-vitamins have in reducing the production of homocysteine, an artery and otherwise blood vessel scarring amino acid.[xvi]
For additional research on artery unclogging substances visit our page dedicated to the topic Unclogging Arteries.
Additional Heart Unfriendly Things To Avoid
No discussion of preventing cardiac mortality would be complete without discussing things that need to be removed in order to reduce risk, such as:
Statin Drugs: It is the height of irony that the very category of drugs promoted to millions globally as the standard of care for primary and secondary prevention of cardiovascular disease and cardiac mortality are actually cardiotoxic agents, linked to no less than 300 adverse health effects. Statin drugs have devastating health effects. Explore the research here: Statin Drug Health Effects.
Wheat: while this connection is rarely discussed, even by those who promote grain-free and wheat free diets, wheat has profound cardiotoxic potential, along with over 200 documented adverse health effects: Wheat Toxicity. And why wouldn’t it, when the very countries that eat the most of it have the highest rate of cardiovascular disease and heart-related deaths? For an in-depth explanation read our article: Wheat’s Cardiotoxicity: As Serious As A Heart Attack.
Finally, for additional research on the topic of heart health promoting strategies visit our Health Guide: Heart Health.
- [i] Roberto Marchioli, Federica Barzi, Elena Bomba, Carmine Chieffo, Domenico Di Gregorio, Rocco Di Mascio, Maria Grazia Franzosi, Enrico Geraci, Giacomo Levantesi, Aldo Pietro Maggioni, Loredana Mantini, Rosa Maria Marfisi, G Mastrogiuseppe, Nicola Mininni, Gian Luigi Nicolosi, Massimo Santini, Carlo Schweiger, Luigi Tavazzi, Gianni Tognoni, Corrado Tucci, Franco Valagussa,. Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: time-course analysis of the results of the Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico (GISSI)-Prevenzione. Circulation. 2002 Apr 23;105(16):1897-903. PMID: 11997274
- [ii] Michal L Melamed, Erin D Michos, Wendy Post, Brad Astor. 25-hydroxyvitamin D levels and the risk of mortality in the general population. Arch Intern Med. 2008 Aug 11;168(15):1629-37. PMID: 18695076
- [iii] W B Grant. An estimate of the global reduction in mortality rates through doubling vitamin D levels. Eur J Clin Nutr. 2011 Jul 6. Epub 2011 Jul 6. PMID: 21731036
- [v] Adit A Ginde, Robert Scragg, Robert S Schwartz, Carlos A Camargo. Prospective study of serum 25-hydroxyvitamin D level, cardiovascular disease mortality, and all-cause mortality in older U.S. adults. J Am Geriatr Soc. 2009 Sep;57(9):1595-603. Epub 2009 Jun 22. PMID: 19549021
- [vi] Karl Michaëlsson, John A Baron, Greta Snellman, Rolf Gedeborg, Liisa Byberg, Johan Sundström, Lars Berglund, Johan Arnlöv, Per Hellman, Rune Blomhoff, Alicja Wolk, Hans Garmo, Lars Holmberg, Håkan Melhus. Plasma vitamin D and mortality in older men: a community-based prospective cohort study. Am J Clin Nutr. 2010 Oct;92(4):841-8. Epub 2010 Aug 18. PMID: 20720256
- [vii] Yukio Yamori, Takashi Taguchi, Hideki Mori, Mari Mori. Low cardiovascular risks in the middle aged males and females excreting greater 24-hour urinary taurine and magnesium in 41 WHO-CARDIAC study populations in the world. J Biomed Sci. 2010;17 Suppl 1:S21. Epub 2010 Aug 24. PMID: 20804596
- [viii] Thorsten Reffelmann, Till Ittermann, Marcus Dörr, Henry Völzke, Markus Reinthaler, Astrid Petersmann, Stephan B Felix. Low serum magnesium concentrations predict cardiovascular and all-cause mortality. Atherosclerosis. 2011 Jun 12. Epub 2011 Jun 12. PMID: 21703623
- [xii] Günter Siegel, Frank Michel, Michael Ploch, Miguel Rodríguez, Martin Malmsten. [Inhibition of arteriosclerotic plaque development by garlic]. Wien Med Wochenschr. 2004 Nov;154(21-22):515-22. PMID: 15638070
- [xiii] Matthew J Budoff, Junichiro Takasu, Ferdinand R Flores, Yutaka Niihara, Bin Lu, Benjamin H Lau, Robert T Rosen, Harunobu Amagase. Inhibiting progression of coronary calcification using Aged Garlic Extract in patients receiving statin therapy: a preliminary study. Prev Med. 2004 Nov;39(5):985-91. PMID: 15475033
- [xiv] Howard N Hodis, Wendy J Mack, Laurie Dustin, Peter R Mahrer, Stanley P Azen, Robert Detrano, Jacob Selhub, Petar Alaupovic, Chao-ran Liu, Ci-hua Liu, Juliana Hwang, Alison G Wilcox, Robert H Selzer,. High-dose B vitamin supplementation and progression of subclinical atherosclerosis: a randomized controlled trial. Stroke. 2009 Mar;40(3):730-6. Epub 2008 Dec 31. PMID: 19118243
- [xv] Uwe Till, Peter Röhl, Almut Jentsch, Heiko Till, Andreas Müller, Klaus Bellstedt, Dietmar Plonné, Horst S Fink, Rüdiger Vollandt, Ulrich Sliwka, Falko H Herrmann, Henning Petermann, Reiner Riezler. Decrease of carotid intima-media thickness in patients at risk to cerebral ischemia after supplementation with folic acid, Vitamins B6 and B12. Atherosclerosis. 2005 Jul;181(1):131-5. Epub 2005 Feb 16. PMID: 15939064
- [xvi] Claudio Maldonado, Chirag V Soni, Nathan D Todnem, Sathnur Pushpakumar, Dorothea Rosenberger, Srikanth Givvimani, Juan Villafane, Suresh C Tyagi. Hyperhomocysteinemia and sudden cardiac death: potential arrhythmogenic mechanisms. Curr Vasc Pharmacol. 2010 Jan;8(1):64-74. PMID: 19485933
Article Contributed by Sayer Ji, Founder of GreenMedInfo.com
Sayer Ji is an author, researcher, lecturer, and advisory board member of the National Health Federation. He founded Greenmedinfo.com in 2008 in order to provide the world an open access, evidence-based resource supporting natural and integrative modalities. It is internationally recognized as the largest and most widely referenced health resource of its kind.
As someone who has stored a lot of food for long term emergencies, I can easily recognize the temptation to load up on simple to prepared packaged foods. Many of these food items are highly processed and loaded with chemical preservatives to extend their longevity, past due dates notwithstanding.
All you need to do is pick up a package of Twinkies and you will see what I mean.
How much do you know about survival nutrition? In an exclusive new article for Backdoor Survival readers, my blogging colleague and friend, Daisy Luther talks about survival nutrition and bio-availability.
Survival Nutrition 101: What Is Bio-Availability?
Have you ever talked to another prepper who has highly processed food stacked to the rafters? Things like Ramen noodles, mac-and-cheese, canned stew, and sugar-laden desserts, with nary a whole ingredient in sight?
They always say, “Well, it’s better than going hungry.”
Actually, that isn’t really the case.
If the point ever came where you were completely dependent on your long-term food storage, you’d better hope that you have food that will do more than satisfy a rumbling tummy.
A Lesson in Bio-Availability
When you eat heavily preserved foods, your body can’t break them down to use the nutrients in them (if there are nutrients left, after all that processing in the first place. This is called “bio-availability.”
Compare the ingredients of a pack of Ramen noodles with a pack of plain pasta.
Great Value Ramen Noodles (chicken flavor)
Ingredients: Flour Enriched, Wheat Flour, Niacin, Iron Reduced, Riboflavin (Vitamin B2), Thiamine Mononitrate (Vitamin B1), Canola Oil, Cottonseed Oil, Folic Acid (Vitamin aB), Palm Oil, Vegetable(s) Oil Partially Hydrogenated, Potassium Carbonate, Salt, Sodium Tripolyphosphate, Caramel Color,Citric Acid, Onion(s) Dehydrated, Disodium Guanylate, Disodium Succinate, Garlic Powder,Soy and Corn Protein Hydrolyzed, Maltodextrin, Monosodium Glutamate, Sodium Alginate,Sodium Carbonate, Soy Sauce Powder, Soybean(s), Spice(s), Tocopherols, Wheat, Disodium Inosinate, Flavoring Natural
Ronzoni Healthy Harvest Whole Wheat Pasta
Ingredients: Semolina Enriched (Niacin, Iron (Ferrous Sulfate), Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (Vitamin aB) ), Wheat Durum Bran, Durum Flour, Wheat Germ Durum
Ingredients: Flour, water, olive oil, salt
It’s very clear which is the better choice of digestible, bio-available nutrients. If you can’t make it from scratch, definitely go for the less-processed option. The video below compares how homemade noodles from good ingredients and Ramen noodles go through your digestive system.
It doesn’t get clearer than this:
Do you see how it is impossible for the digestive acids in the body to break down those foods? They remain recognizable most of the way through the system until they are ready to be excreted. This means that the few nutrients that may be present are not made available.
This is the reason that North America is full of malnourished fat people – those who rely on processed food must consume far more of it in a vain effort to get the nutrients they need. They crave food because their body is crying out for vital components.
Think about what the aftermath of a disaster would be like, and then think about facing these challenges with Ramen noodles and a bag of Doritos.
Here Are the Issues You Will Face That Require Readily Available Nutrients
High Stress Levels
Stress is a physical state that can put you at risk for all sorts of medical problems.
When you’re under stress, your body releases the hormone “cortisol” which can absolutely wreak havoc on your body. Cortisol serves a very important purpose: it inhibits the production of insulin and floods your body with glucose to provide energy for a fight-or-flight response. This is great for the short term, but when it’s dispensed over an extended period of time, it can cause blood sugar issues, diabetes, weight gain, and gastrointestinal problems. As well, and this is where your diet comes into play, it can suppress your immune system.
You’ve probably dealt with cortisol’s effects on your immune system before. Have you ever been in a high-stress situation with far too much on your plate, and then gotten sick with a cold or flu? You probably said, “This is NOT the time for getting sick!” because you had so much to do.
Here’s what has happened inside your body:
Cortisol functions to reduce inflammation in the body, which is good, but over time, these efforts to reduce inflammation also suppress the immune system. Chronic inflammation, caused by lifestyle factors such as poor diet and stress, helps to keep cortisol levels soaring, wreaking havoc on the immune system.
An unchecked immune system responding to unabated inflammation can lead to myriad problems: an increased susceptibility to colds and other illnesses, an increased risk of cancer, the tendency to develop food allergies, an increased risk of an assortment of gastrointestinal issues (because a healthy intestine is dependent on a healthy immune system), and possibly an increased risk of autoimmune disease. (Source)
Now, imagine a disaster situation. You’re definitely going to be stressed and at risk for all of these concerns. You don’t want to load up on foods that exacerbate blood sugar issues because of high, empty carbohydrates, or foods with high levels of sodium that will increase your blood pressure and thus your risk of heart attack or stroke.
And never have truer words been spoken than “This is NOT the time for getting sick!” In a potentially post-SHTF world, you must also consider that a lack of modern sanitation will lead to more disease. It is possible that less medical care will be available in the near future, as the economy continues to collapse upon itself. You may not be able to rest and recover, which could lead to a minor illness becoming very serious. A strong, well-nourished immune system will help to fight off illness and keep your family healthy.
Most of us aren’t accustomed to a day filled with heavy physical labor. Gone are the days when we plowed fields without the aid of machinery, built structures, or carried buckets of water.
But in a long-term scenario during which the grid is down, we might be faced with those activities once again. Few of us are physically fit enough to just jump into the lifestyle, ready to go. Now, imagine, trying to do this fueled only by a box of mac-and-cheese. Doesn’t sound like much fun, does it?
If you are using your muscles, they’re going to demand fuel in the form of protein. Protein is vital for repairing the damage done to muscles during heavy physical activity. If you supply your body with proper protein after a bout of physical labor, you’ll be rewarded with a stronger body. If you try to fuel heavy lifting with empty carbs, you’ll be provided a short burst of energy, followed by a crash of complete exhaustion. Your body will actually cannibalize itself searching for protein for the muscles.
High Energy Demands
This goes hand-in-hand with heavy workloads above, but the nutritional requirements are a bit different.
Think back to a time when you stayed on your feet moving around all day long. (This is especially true if you spend your normal workdays sitting at a desk.) Maybe you went to an amusement park, on a long steep hike, or were on foot in a city, doing some sight-seeing.
Do you recall how tired and hungry you were that day? You probably wouldn’t have been satisfied with a bag of chips, right? If you’re anything like me, you wanted a steak dinner, complete with veggies and a baked potato. Your body was crying out for fuel.
Now, think about tilling a field manually, or bugging out through the mountains. Such high energy demands will require high-quality carbohydrates such as potatoes, whole brown rice, or oatmeal.
Build Your Food Supply to Meet These Challenges
Stock your pantry with whole foods that the body can break down through ordinary digestive processes. Look for items that have less than 5 ingredients, all of which are easily pictured in your mind’s eye. Have you ever seen a TBHQ or a Disodium Guanylate? No? Then you shouldn’t eat them.
Keep a wide variety of macronutrients. Your body requires protein, carbohydrates, and fat to function optimally, as well as a variety of vitamins and minerals. Your stockpile should contain a wide variety of food in order to supply these nutrients. It is important to stock whole grains, fruits and vegetables, carefully sourced meats or other protein rich items, and healthy fats.
Buy the best storage foods you can afford. The long-term storage aspect can make it challenging to have good sources of all of these nutrients. But using home preservation, purchasing the best quality foods you can find, and producing some of your own food can help make your supply far more nutritious.
Your Pantry is Your Lifeline
In a crisis situation, your food storage pantry could become your lifeline, as you begin producing your own food. The production of one’s own food is a culture shock all on its own. Think about the tremendous amount of work that goes into a loaf of bread, from seed to flour. Now, think about trying to perform that kind of hard manual labor with inadequate nutrition. If we call upon our bodies to do that, we must properly fuel ourselves.
In a potentially post-SHTF world, you must also consider that a lack of modern sanitation will lead to more disease. It is possible that less medical care will be available in the near future, as the economy continues to collapse upon itself. A strong, well-nourished immune system will help to fight off illness and keep your family healthy.
Many people make the mistake of building a food supply merely meant to keep their stomach from growling in hunger. That mindset could help you to survive a short-term disaster. But if a crisis situation turns into a different a way of life, you will need a food supply that feeds and nourishes the systems of your body, not just one that keeps hunger at bay. You must prepare to fuel yourself for building a new, more self-reliant lifestyle.
Otherwise, once the noodles run out, so will your hopes of survival.
The Final Word
As with many of the articles on this website, this one is designed to make you think about the choices you have so you can come to a decision as to which fork in the road you wish to travel.
When it comes to food storage and survival nutrition, sure, a degree of compromise is in order. But, at the end of the day, wouldn’t you rather lean toward the healthier and more physically sustainable food-source? I know I would.
Enjoy your next adventure through common sense and thoughtful preparation!
Gaye Levy, also known as the Survival Woman, grew up and attended school in the Greater Seattle area. After spending many years as an executive in the software industry, she started a specialized accounting practice offering contract CFO work to emerging high tech and service industries. She has now abandoned city life and has moved to a serenely beautiful rural area on an island in NW Washington State. She lives and teaches the principles of a sustainable and self-reliant lifestyle through her website at BackdoorSurvival.com. At Backdoor Survival, Gaye speaks her mind and delivers her message of prepping with optimism and grace, regardless of the uncertain times and mayhem swirling around us.
Many mothers choose breastfeeding because of the close bonding experience and the fact that it’s the most nutritious option for their baby. Commercial formulas, even the organic ones, simply can’t compare. Let’s take a look at 5 proven reasons why breastfeeding is just plain awesome.
- Breastfeeding Provides the Best Nutrition
The Academy of Nutrition and Dietetics suggests the best strategy for nutrition and health protection is “exclusive breastfeeding […] for the first 6 months of life” and “breastfeeding with complementary foods from six months until at least 12 months of age.”  Breastfeeding your child during the first few months of life could also influence the makeup of the gut microbiome—making the transition to solid foods easier. 
- Breastfeeding Shapes the Immune System
But breastfeeding does more than just help your baby with that transition to solid food. A recent study suggests breastfeeding your baby could even influence a developing immune system by, once again, influencing the microbiome. This, in turn, could also lessen your child’s chances of developing allergies or asthma. 
- Breastfeeding Promotes Healthy Gut Flora
Preventing allergies (and asthma) is just the tip of the iceberg. Many studies have already suggested children who are breastfed also have a “lower incidence of obesity […] diabetes and inflammatory bowel disease later in life.” (4) Because babies are born without gut bacteria, they need help developing a healthy microbiome.  Recent evidence suggests breastfeeding could help with that.
4. Breastfeeding Makes Kids Smarter and Richer
OK, that’s probably one bold statement, but it’s not quite far off. One study out of Brazil found babies who were breastfed actually had higher IQs, went to school longer, and made more money as adults.  But it’s more than just breastfeeding–the amount of time a child is breastfed could be very important as well: “for example, an infant […] breastfed for at least a year gained a full four IQ points, had 0.9 years more schooling […], and a higher income of 341 reais”—about 112 dollars—“per month at the age of 30 years, compared to those breastfed for less than one month.”
- Breastfeeding Makes the Best Economic Sense
Let’s look past the immediate health benefits for a moment. When it comes to the economy, breastfeeding could save countries millions in future health costs—and those savings make a lot of sense.  A UK research team figured out that savings from “reducing the incidence of common childhood diseases and curbing the subsequent risk of breast cancer” in mothers “all of which have been linked to low rates of breastfeeding” could save the equivalent of close to 60 million dollars each year!
One Final Thought
Breastfeeding can be a rewarding experience for you as a mother, and your child’s health can only benefit. Make sure that you are getting enough nutrients during pregnancy and while lactating. In addition to a daily multi-vitamin, you also want to make sure that you are getting enough iodine: “the addition of 150 mcg of iodine in all prenatal vitamins will ensure that the developing brain of the baby during pregnancy and early infancy will have sufficient iodine to develop to its maximal potential.” 
Do you know of any other health benefits of breastfeeding? Tell us about them in the comments!
- Lessen, R. & Kavanagh, K. Position of the Academy of Nutrition and Dietetics: Promoting and Supporting Breastfeeding. Journal of the Academy of Nutrition and Dietetics. 115 (3).
- Thompson, A. L. Milk- and solid-feeding practices and daycare attendance are associated with differences in bacterial diversity, predominant communities, and metabolic and immune function of the infant gut microbiome. Frontiers in Cellular and Infection Microbiology.
- Henry Ford Health System. Breastfeeding, other factors help shape immune system early in life. ScienceDaily.
- Bergström, A. et al. Establishment of Intestinal Microbiota during Early Life: a Longitudinal, Explorative Study of a Large Cohort of Danish Infants. Applied and Environmental Microbiology. 80 (9).
- Victora, C. G. et al. Association between breastfeeding and intelligence, educational attainment, and income at 30 years of age: a prospective birth cohort study from Brazil. The Lancet Global Health. 3 (4).
- Pokhrel, S. et al. Potential economic impacts from improving breastfeeding rates in the UK. Archives of Disease in Childhood.
- Public Health Committee of the American Thyroid Association. Iodine supplementation for pregnancy and lactation-United States and Canada: recommendations of the American Thyroid Association. Thyroid. 16 (10).
Dr. Edward F. Group III, DC, NP, DACBN, DCBCN, DABFM has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.
In today’s society, rarely is the news positive. Whether it’s on a local, national, or global level, networks generally focus on stories that can leave us disheartened and upset. Even some natural health websites will shift their focus of educating their audience on the benefits of eating healthy toward capitalizing on fear about food in our country, warning people the dangers and seemingly disastrous state of dietary trends in America. Fortunately, there have been great strides in nutrition for many people all across the world, and the demand for healthy foods is creating wider availability.
4 Bits of Good News about Healthy Eating and Food in America
There is wonderful news coming from schools, farming, and market trends, and things are looking up for the organic food community. Here are some encouraging facts about our food system to hopefully help brighten your outlook.
1. Healthy Eating is Trending
Your parents, athletic coaches, and doctors probably consistently tell you to “eat healthier,” but newer generations seem to have taken this advice to heart with little coaxing. The latest market statistics indicate that generation Z and Millennials both will pay more of a premium for healthier foods than the Baby Boomer generation. 
2. Food Producers are Listening to Demand
It’s even been shown that farmers whose animals are pasture fed and non-GMO can actually make a better living by keeping their meat organic.  Claims have even been made that organic farming can “feed the world”  if implemented in the appropriate ways. The biggest benefit of organic farming, though, would most likely be the fact that organically grown crops have proven more drought resistant.
3. Schools are Offering Better Food
The nutritional value of traditional school lunches across the U.S. has been the subject of many heated debates. Perhaps you’ve seen the now popular images of school lunches around the world.  Now, some major U.S. school districts have taken the first step in providing healthier, more balanced lunches for our nation’s students, even opting to serve antibiotic-free chicken.  Perdue Farms has committed to taking its hatching chicks off antibiotics, and Chick-Fil-A has a five year plan to be antibiotic free. I personally find the best benefit in a raw, vegan diet and won’t be eating any of those foods. All in all, it’s still one step in a positive direction.
4. The Backlash Against GMO Foods is Growing
Even Hershey’s, the notable chocolate company, has elected to ban GM ingredients in their products!  With more and more notable members in this nation electing to offer healthier options for the food we put in our bodies, it’s hopeful that the number of people opting for healthier living will continue to grow.
- Horovitz, Bruce. Younger folks want healthier food – and will pay for it. USA Today. 2015.
- Ortiz, Edward. Market speaks louder than science: GMO-free animals a good business model. The Sacramento Bee. 2014.
- Bawden, Tom. Organic farming can feed the world if done right, scientists claim. Independent.co.uk. 2014.
- Pinar. This is What School Lunches Look Like Around the World. Distractify. 2014.
- Polansek, Tom. Big U.S. school districts plan switch to anti-biotic free chicken. Reuters. 2014.
- Poulter, Sean. Hershey bans GM ingredients amid growing backlash of ‘Frankenstein food. Daily Mail. 2015.
By: Dr. Mercola –
Bone broth has a long history of medicinal use. It’s known to be warm, soothing, and nourishing for body, mind, and soul…19
Physicians harkening as far back as Hippocrates have associated bone broth with gut healing. And while the importance of gut health is just now starting to fill our medical journals, this knowledge is far from new.
In fact, you could say modern medicine is just now rediscovering how the gut influences health and disease.
Many of our modern diseases appear to be rooted in an unbalanced mix of microorganisms in your digestive system, courtesy of a diet that is too high in sugars and too low in healthful fats and beneficial bacteria.
Digestive problems and joint problems, in particular, can be successfully addressed using bone broth. But as noted by Dr. Kaayla Daniel, vice president of the Weston A. Price Foundation and coauthor (with Sally Fallon Morell) of the book, Nourishing Broth, bone broth is a foundational component of a healing diet regardless of what ails you.
How Broth Has Been Used Through the Ages
While our ancestors used to have a pot of soup continuously puttering over the hearth, this changed with the advent of the industrial revolution, at which point many poor people simply couldn’t afford the fuel to keep the fire going.
Bouillons and broth powders got their start at that time, as the need for more portable soups arose. A major turning event was when Napoleon put out a call for portable soup to feed his army.
The winner of Napoleon’s competition was Nicolas Appert1 (1749-1841), whose canning process paved the way for the modern day canned goods. Later, John T. Dorrance came up with a process to create condensed soup, which led to the empire now known as Campbell’s Soups.
In the early 1900s, Campbell Soup was a decent product, boasting the best ingredients, including lots of butter, and recipes from the most famous chefs of the era. As noted by Dr. Daniel, it was a very different product from what we find in grocery stores today.
Today, if you want truly high-quality bone broth or soup, your best bet is to make it yourself. Fortunately, it’s easy. The trickiest part is usually going to be finding organic bones.
Bone broth, Dr. Daniel says, is actually a fast food. It just requires a little planning. One efficient way to create your broth is to use a slow-cooker or crockpot.
This will allow you to put a few basic ingredients into the pot in the morning, turn it on low heat, and by the time you get home in the evening it’s done.
Besides being convenient and efficient, it’s also safe, as you won’t have to worry about leaving a pot puttering on the stove, which could pose a fire hazard if left unattended. “It’s an old-fashioned remedy for the modern world,” Dr. Daniel says.
Benefits of Bone Broth
Leaky gut is the root of many health problems, especially allergies, autoimmune disorders, and many neurological disorders. The collagen found in bone broth acts like a soothing balm to heal and seal your gut lining, and broth is a foundational component of the Gut and Psychology Syndrome (GAPS) diet, developed by Russian neurologist Dr. Natasha Campbell-McBride.
The GAPS diet is often used to treat children with autism and other disorders rooted in gut dysfunction, but just about anyone with suboptimal gut health can benefit from it.
Bone broth is also a staple remedy for acute illnesses such as cold and flu. While there aren’t many studies done on soup, one study did find that chicken soup opened up the airways better than hot water.
Processed, canned soups will not work as well as the homemade version made from slow-cooked bone broth. If combating a cold, make the soup hot and spicy with plenty of pepper.
The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it’s easier to expel. Bone broth contains a variety of valuable nutrients in a form your body can easily absorb and use. This includes but is not limited to:
|Calcium, phosphorus, and other minerals||Components of collagen and cartilage|
|Silicon and other trace minerals||Components of bone and bone marrow|
|Glucosamine and chondroitin sulfate||The “conditionally essential” amino acids proline, glycine, and glutamine|
These nutrients account for many of the healing benefits of bone broth, which include the following:
- Reduces joint pain and inflammation, courtesy of chondroitin sulfate, glucosamine, and other compounds extracted from the boiled down cartilage and collagen.
- Inhibits infection caused by cold and flu viruses etc.
Indeed, Dr. Daniel reports2 chicken soup — known as “Jewish penicillin”—has been revered for its medicinal qualities at least since Moses Maimonides in the 12th century. Recent studies on cartilage, which is found abundantly in homemade broth, show it supports the immune system in a variety of ways; it’s a potent normalizer, true biological response modifier, activator of macrophages, activator of Natural Killer (NK) cells, rouser of B lymphocytes and releaser of Colony Stimulating Factor.
- Fights inflammation: Amino acids such as glycine, proline, and arginine all have anti-inflammatory effects. Arginine, for example, has been found to be particularly beneficial for the treatment of sepsis3 (whole-body inflammation). Glycine also has calming effects, which may help you sleep better.
- Promotes strong, healthy bones: Dr. Daniel reports bone broth contains surprisingly low amounts of calcium, magnesium and other trace minerals, but she says “it plays an important role in healthy bone formation because of its abundant collagen. Collagen fibrils provide the latticework for mineral deposition and are the keys to the building of strong and flexible bones.”
- Promotes healthy hair and nail growth, thanks to the gelatin in the broth. Dr. Daniel reports that by feeding collagen fibrils, broth can even eliminate cellulite too.
How to Make the Most Nourishing Broth
The more gelatinous the broth, the more nourishing it will tend to be. Indeed, the collagen that leaches out of the bones when slow-cooked is one of the key ingredients that make broth so healing. According to Dr. Daniel, if the broth gets jiggly after being refrigerated, it’s a sign that it’s a well-made broth. To make it as gelatinous as possible, she recommends adding chicken feet, pig’s feet, and/or joint bones.
All of these contain high amounts of collagen and cartilage. Shank or leg bones, on the other hand, will provide lots of bone marrow. Marrow also provides valuable health benefits, so ideally, you’ll want to use a mixture of bones. You can make bone broth using whole organic chicken, whole fish or fish bones (including the fish head), pork, or beef bones. Vary your menu as the many types offer different flavors and nutritional benefits.
If you’re using chicken, you can place the entire chicken, raw, into a pot and cover with water. Add a small amount of vinegar to help leach the minerals out of the bones. Alternatively, you can use the carcass bones from a roasted chicken after the meat has been removed. To ensure the broth is really gelatinous, Dr. Daniel suggests adding some chicken feet when you use the carcass of a roasted chicken, as some of the collagen will have been leached out already during the roasting process. You can also add vegetables of your choice into the pot.
The most important aspect of the broth-making process is to make sure you’re getting as high-quality bones as you can. Ideally, you’ll want to use organically raised animal bones. It’s worth noting that chickens raised in concentrated animal feeding operations (CAFOs) tend to produce chicken stock that doesn’t gel, so you’ll be missing out on some of the most nourishing ingredients if you use non-organic chicken bones. If you can’t find a local source for organic bones, you may need to order them. A great place to start is your local Weston A. Price chapter leader,4 who will be able to guide you to local sources.
You can also connect with farmers at local farmers markets. Keep in mind that many small farmers will raise their livestock according to organic principles even if their farm is not USDA certified organic, as the certification is quite costly. So it pays to talk to them. Most will be more than happy to give you the details of how they run their operation.
Sample Beef Broth Recipe
Below is a classic beef stock recipe excerpted from Nourishing Broth, as well as lamb and venison variations. For more nourishing broth recipes, I highly recommend Hilary Boynton and Mary Brackett’s new GAPS cookbook, The Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet.
|CLASSIC BEEF STOCK. Excerpted from the book NOURISHING BROTH by Sally Fallon Morell and Kaayla T. Daniel, PhD, CCN. © 2014 by Sally Fallon Morell and Kaayla T. Daniel, PhD, CCN. Reprinted by permission of Grand Central Publishing. All rights reserved.|
|Makes 4-5 quarts|
|Good beef stock requires several sorts of bones: knuckle bones and feet impart large quantities of gelatin to the broth; marrow bones impart flavor and the particular nutrients of bone marrow; and meaty ribs and shanks add color and flavor. We have found that grass-fed beef bones work best–the cartilage melts more quickly, and the smell and flavor is delicious.Ingredients
Note: The marrow may be removed from the marrow bones a couple of hours into the cooking, and spread on whole grain sourdough bread. If left in the pan for the entire cooking period, the marrow will melt into the broth, resulting in a broth that is cloudy but highly nutritious.
Variation: Lamb Stock
Use lamb bones, especially lamb neck bones and riblets. Ideally, use all the bones left after butchering the lamb. Be sure to add the feet if you have them. This makes a delicious stock.
Variation: Venison Stock
|Use venison meat and bones. Be sure to use the feet of the deer and a section of antler if possible. Add 1 cup dried wild mushrooms if desired.|
Bone Broth—A Medicinal ‘Soul Food’
Slow-simmering bones for a day will create one of the most nutritious and healing foods there is. You can use this broth for soups, stews, or drink it straight. The broth can also be frozen for future use. Making bone broth also allows you to make use of a wide variety of leftovers, making it very economical. Bone broth used to be a dietary staple, as were fermented foods, and the elimination of these foods from our modern diet is largely to blame for our increasingly poor health, and the need for dietary supplements.
“I would like to urge people to make as much broth as possible,” Dr. Daniel says in closing. “Keep that crockpot going; eat a variety of soups, and enjoy them thoroughly.”
The health risks posed by meat, eggs and dairy products from animals raised on factory farms are well known. But now there’s growing evidence that organic alternatives not only eliminate those health risks, but actually provide significantly more nutritional value.
We know why products sourced from factory farms, can’t be good for our health. Animals on factory farms are fed slaughterhouse waste, blood, manure, arsenic and byproducts from corn ethanol production (which increases the rate of E. coli).
Factory farms also pump animals full of antibiotics, growth hormones, and genetically modified vaccines which, according to scientists, are associated with increased rates of breast, testicular and prostate cancers.
Organic farming prohibits the use of most of the above, including the routine administering of antibiotics and growth hormones. That fact alone leads to higher-quality animal products. But the latest science also tells us that products that come from animals raised organically provide higher levels of antioxidants, lower levels of saturated fats and cholesterol, and higher levels of healthy omega-3s and many vitamins. A new study this month says that organic milk contains far more of some of the fatty acids that contribute to a healthy heart than conventional milk.
Here are some interesting comparisons between meat, milk and eggs from animals raised on factory farms, vs. their grassfed, free-range and organic alternatives.
Do you want glowing skin, boundless energy, and a nearly super-human resistance to germs and viruses?
It’s time to step up your nutritional game. With flu season bearing down on us, we’re hearing a lot in the media about how we should be rolling up our sleeves for a toxic flu shot. Instead, perhaps we should be focused on immunity-boosting foods that will help our bodies to fight off the bugs that come knocking. Last week, we discussed what NOT to eat, but it’s a lot more fun to think about the delicious bounty we should be consuming.
Let food be thy medicine and medicine be thy food.
There are so many wonderful nutritious whole foods out there that it would be impossible to make a comprehensive list of everything that enhances your immune system. It probably goes without saying that I strongly recommend organic, local versions of these items whenever possible. If you can’t get the food locally, the next best choice is usually frozen, since that was done at peak ripeness. Food that was picked two weeks ago while unripe, then shipped and artificially ripened, just doesn’t have the same benefits. As well, not all of these foods are healthy for everyone. Obviously, if you’re lactose intolerant, you shouldn’t be downing a glass of raw milk. If you’re a vegetarian, look for other sources of certain nutrients. Adapt these suggestions to fit your lifestyle.
Garlic contains the chemical compound “allicin”, which can also be found in veggies like onions and leeks to a smaller degree. It also contains beneficial levels of sulfur, arginine, oligosaccharides, flavonoids, and selenium. One study showed that daily consumption of garlic increased subject’s resistance to the common cold by 2/3s and a shorter duration of symptoms for those who did catch a cold.
One hundred forty-six volunteers were randomized to receive a placebo or an allicin-containing garlic supplement, one capsule daily, over a 12-week period between November and February. They used a five-point scale to assess their health and recorded any common cold infections and symptoms in a daily diary. The active-treatment group had significantly fewer colds than the placebo group (24 vs 65, P < .001). The placebo group, in contrast, recorded significantly more days challenged virally (366 vs 111, P < .05) and a significantly longer duration of symptoms (5.01 vs 1.52 days, P < .001). Consequently, volunteers in the active group were less likely to get a cold and recovered faster if infected. Volunteers taking placebo were much more likely to get more than one cold over the treatment period. An allicin-containing supplement can prevent attack by the common cold virus. (source)
Simply including garlic in your cooking is a delicious way to reap the benefits. As well, include things like onions, shallots, and leeks in your diet.
Both black and green teas increase your resistance to illness. Both types of tea contain L-theanine, an amino acid that can not only improve your physical health, but also your mental health. L-theanine enhances the function of gammadelta T lymphocytes. These t-cells are your body’s first line of defense against the microbes that can make you sick. A Harvard study showed that the production of antibacterial proteins was up to five times higher in the tea drinkers than in non tea drinkers, via blood tests.
These primed gammadeltaT cells have an enhanced capacity to proliferate and to secrete cytokines upon ex vivo exposure to a wide variety of microbes and tumor cells. The largest dietary source of alkylamines is L-theanine, an amino acid unique to tea beverages that is catabolized to ethylamine. Supplementation of subjects with capsules containing L-theanine and catechins has recently been shown to decrease the incidence of cold and flu symptoms, while enhancing gammadelta T cell function. (source)
For optimum benefits, consume at least 3 cups of black or green tea per day.
When I say, beef, not just any old hunk of cow will do. It’s better to go with smaller servings and to spend the extra money for grass-fed, hormone free beef to reap the maximum immune-boosting benefits.
The reason beef is so great for your immune system is because of the mineral zinc. Even a small deficiency in that mineral has been linked to increased incidences of infection.
Zinc deficiency impairs overall immune function and resistance to infection. Mild to moderate zinc deficiency can be best detected through a positive response to supplementation trials. Zinc supplementation has been shown to have a positive effect on the incidence of diarrhea (18% reduction, 95% CI: 7-28%) and pneumonia (41% reduction, 95% CI: 17-59%), and might lead to a decrease in the incidence of malaria. Zinc has also proven to decrease the duration of diarrhea by 15% (95% CI: 5-24%). Maternal zinc supplementation may lead to a decrease in infant infections. Two studies have shown zinc supplementation to decrease child mortality by more than 50%. Zinc clearly has an important role in infant and childhood infectious diseases. (source)
Although not as bountiful as beef, other sources of zinc are seeds (especially pumpkin), shellfish, poultry, pork, and dairy products. If you do happen to get sick, grab some organic zinc lozenges and chomp them throughout the day to help fend off your illness.
Raw Dairy Products and Probiotics
This one is hotly debated, but many people believe that raw dairy products build more than just strong bones. Dr. Weston Price was a dentist who traveled to world to research the link between nutrition, dental health, and overall physical health back in the1930s. Price hypothesized that as indigenous groups shifted away from their traditional diets towards Western diets, that they became less healthy. The processing that Western food undergoes to be “safe”, according to Price, stripped away vitamins and necessary nutrients. In particular, Price was a proponent of raw, unpasteurized dairy products and healthy, naturally occurring fats. (You can read more about Price’s research in his book: Nutrition and Physical Degeneration)
A scholarly paper presented to the British Columbia Center for Disease Control debunks the myths that raw milk is dangerous. When milk is pasteurized the levels off these nutrients decrease to nearly non-existent amounts: B2, B12, C, E, and folic acid. Not only that, pasteurization destroys the components of milk that are beneficial to your immune system.
Raw milk contains many components that kill pathogens and strengthen the immune system. These include lacto-peroxidase, lacto-ferrin, anti-microbial components of blood (leukocytes, B-macrophages, neutrophils, T-lymphocytes, immunoglobulins and antibodies), special carbohydrates (polysaccharides and oligosaccharides), special fats (medium chain fatty acids, phospholipids and spingolipids), complement enzymes, lysozyme, hormones, growth factors, mucins, fibronectin, glycomacropeptide, beneficial bacteria, bifidus factor and B12-binding protein. These components are largely inactivated by the heat of pasteurization and ultrapasteurization. (source)
Whichever type of dairy you choose for your family, the immune-boosting benefits can increase even further when the milk is cultured. This increases the probiotic goodness, vitamins, enzymes, and active cultures and makes your body inhospitable to the bacteria you do not want coming to stay. Don’t limit yourself to yogurt. Cultured milk products can be things like sour cream and creme fraiche, buttermilk, cultured butter, clabbered milk, yogurt, kefir, cottage cheese, feta cheese, fresh cheese, queso fresco cheese, cheddar cheese…the list goes on and on. You can find out how easy it is to make your own cultured dairy products from THIS E-BOOK.
A study undertaken in Sweden followed 181 factory workers over the course of an 80-day time span. It showed significant results to support including probiotics in the diet to enhance the immune system. Those who drank a daily supplement of the probiotic Lactobacillus reuteri took 33% fewer sick days than those who did not.
If you’re purchasing commercial dairy products, look for “live and active cultures” on the label.
Everyone’s favorite fungi offers major immune-boosting power. Dr. Douglas Schar, the director of the Institute of Herbal Medicine in Washington, DC, has spent a great deal of his career studying the effects of mushrooms on the immune system.
In Europe, several mushrooms have been used as panaceas with particular application in the treatment of poisoning, venomous bites, infectious disease, and loss of immune function. They were used to treat conditions that required on an active immune system, whether that was an infectious disease or a bite in which venom was injected into the body. They were called tonics and were used when a person faced what was formerly described as debility or loss of vitality. Today, we know “debility” often results from a failed or failing immune system.
The allopathic medical community often ridicules the lists of traditional uses of medicinal plants. Admittedly, claims that a mushroom was used to treat snake bite, tuberculosis, hepatitis, poisoning, influenza, debility, and rheumatoid arthritis seem a bit incredible. However, there is a common thread to all of these conditions. They are all caused by either a failing immune system or are improved by an active immune system. Many panaceas have in the laboratory proven to be immune system stimulants. This is the case with several European medicinal mushrooms.
For the ethnobotanist, it is interesting to note the use of medicinal mushrooms in Europe parallels the Native American use of Echinacea purpurea. Echinacea purpurea was used to treat rattlesnake bite, insect bite, wounds, burns, and coughs and colds. A list that, again, suggests its proven action on the immune system.
It would appear medicinal mushrooms have been used since the earliest day as medicine in Europe. In 1991, hikers discovered the remains of a man that died 3500 years ago in the Italian Alps. The discovery was well covered by the media though certain key facts were omitted. The frozen man had a medicine bag attached to his person which contained a pair of medicinal mushrooms. (source)
In particular, the Maitake mushroom has been valued medicinally for its antiviral properties, however the edible (and delicious) Enoki and Shiitake mushrooms are also beneficial. They all contain polysaccharides, glycoproteins, ergosterols, triterpenoids. These compounds increase the production and activeness of white blood cells, which work more aggressively to protect you from illness.
Organic Fruits and Vegetables
Increasing your consumption of fruits and vegetables will help load up your system with vitamins (like C) and antioxidants. Antioxidants improve the immune system by destroying detrimental free radicals.
Oxygen-derived free radicals are important in both natural and acquired immunity. Neutrophil and macrophage phagocytosis stimulates various cellular processes including the “respiratory burst” whereby increased cellular oxygen uptake results in the production of the potent oxidant bactericidal agents, hypochlorous acid and hydroxyl radical. In addition, nitric oxide, a gaseous radical produced by macrophages, reacts with superoxide to form peroxynitrite, also a potent bactericidal agent. Conversely, oxidative stress may be detrimental in acquired immunity by activation of nuclear factor kappa B, which governs gene expression involving various cytokines, chemokines, and cell adhesion molecules, among others. However, antioxidant supplementation essentially reverses several age-associated immune deficiencies, resulting in increased levels of interleukin-2, elevated numbers of total lymphocytes and T-cell subsets, enhanced mitogen responsiveness, increased killer cell activity, augmented antibody response to antigen stimulation, decreased lipid peroxidation, and decreased prostaglandin synthesis. (source)
By opting for organic fruits and vegetables, you’re getting all of the benefit while not forcing your immune system to fend off the toxic additions of herbicides, pesticides, and GMOs.
Easy ways to get mega-nutrition:
- Make soup. When you make a pot of soup, you can meld delicious bone-broth with loads of garlic, onion, and mushrooms, as well as nutrient dense vegetables. Start dinner each night with a piping hot serving of soup. It’s like a satisfying bowl of vitamins. Soup also makes a simple, healthy weekday lunch.
- Drink tea. Even coffee lovers can fit in a few cups of tea. For an added bonus, try some delicious black tea chai with raw milk.
- Eat consciously. Make a point of consuming a minimum of 2-3 servings per day of food with immunity benefits.
- Prep foods in advance. Make things easy on yourself. Keep a fruit salad and green salad in the fridge, ready to scoop out. Stock up on kefir and yogurt (or make it yourself). Have supplies close at hand that make a cup of tea as simple as bringing water to a boil. Make a big pot of soup in the crockpot to provide healthy meals throughout the week. Make good choices so simple that you won’t even be tempted to opt for foods that are not beneficial.
- Invest in some high quality supplements. For those days when your food intake is not the best, consider some nutritional supplements. It’s important to remember that food is the most accessible source of nutrients. Supplements run a distant second, but they can still help. Things like Vitamin D3, Vitamin C, Selenium, probiotics, zinc, odor free garlic tablets, and a quality multivitamin can help keep your immune system fueled. Even though they are more expensive, invest in the best quality of supplements that you can find. Some supplements contain GMOs, sugar, and artificial sweeteners – all things on the list of consumables that you should be avoiding. Then these are combined with low-quality nutritional ingredients. This could actually have the complete opposite of the desired effect. If you aren’t getting high quality supplements, don’t waste your money on the cheap versions.
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Daisy Luther is a freelance writer and editor who lives in a small village in the Pacific Northwestern area of the United States. She is the author of The Pantry Primer: How to Build a One Year Food Supply in Three Months. On her website, The Organic Prepper, Daisy writes about healthy prepping, homesteading adventures, and the pursuit of liberty and food freedom. Daisy is a co-founder of the website Nutritional Anarchy, which focuses on resistance through food self-sufficiency. Daisy’s articles are widely republished throughout alternative media. You can follow her on Facebook, Pinterest, and Twitter, and you can email her at [email protected]
A new study finds that most U.S. adults fail to meet recommended daily levels of 10 key nutrients, and those with disabilities have even worse nutrition than average.
An estimated 10 to 25 percent of U.S. adults fit into one or more category of disability, from those who have difficulties with activities of daily living, such as dressing, bathing and eating, to those who cannot use their legs or struggle to accomplish routine tasks, such as money management or household chores.
To determine how these physical or mental difficulties can affect nutrition, University of Illinois researchers analyzed two waves of self-reported food and supplement consumption data from 11,811 adults, more than 4,200 of whom qualified as disabled. The team drew the data from the 2007-2008 and 2009-2010 National Health and Nutrition Examination Surveys, which are conducted by the National Center for Health Statistics.
“We conducted statistical analyses to compare people with and without disabilities in terms of nutrient intake,” said University of Illinois kinesiology and community health professor Ruopeng An, who led the effort. He and his colleagues report their findings in the Journal of Human Nutrition and Dietetics.
“We found that American people consume much lower amounts of nutrients than are recommended,” An said. “For example, only 11.3 percent of people meet the daily recommended intake of fiber. Only 4.7 percent of adults consume recommended amounts of potassium.”
A large majority of U.S. adults also fall short of recommended intakes of vitamin A, vitamin C , vitamin D, calcium and iron, An said. They also eat more saturated fat, cholesterol and sodium than recommended, he said.
The picture for those who are disabled is even bleaker. Disabled American adults were even less likely than those without a disability to meet recommended dietary levels of saturated fat, fiber, vitamin A, vitamin C, calcium and potassium, the researchers report. The only exceptions (for intake of vitamin A, vitamin C and fiber) were among people with the lowest level of disability, whose intakes were comparable to non-disabled adults, An said.
“In general, people with disabilities are also disadvantaged nutritionally compared with people without disabilities, even though the bar is already so low,” he said.
Those with the most severe physical and mental challenges were also the least likely to eat well, An said. This makes sense if one considers the challenges they must overcome to obtain, prepare and eat a healthy diet, he said.
“Physically, financially and mentally, they have different barriers to accessing healthy food,” he said.
A trip to the grocery store can be a challenge for anyone who uses a cane, walker or wheelchair to get around. Some cannot grasp small items, open cans or jars, or stand at a countertop to prepare foods. Some have difficulty chewing or digesting certain foods, or may be restricted to a liquid diet. Or they use medications that affect their appetite or ability to taste foods, An said.
“Policymakers and activists for the disabled traditionally have focused primarily on improving transportation options and the physical accessibility of buildings, roads, paths and parking lots,” An said. “Now it’s time for them to turn their attention to the nutritional challenges that confront people with disabilities.”
h/t: Natural Blaze
By: Heather Callaghan, NaturalBlaze.com –
In “She Used to Be In A Wheelchair – The TED Talk That Comes With a Warning” I showcase Dr. Terry Wahls who successfully reversed her debilitating multiple sclerosis with the application of nutrients and meditation. She talks about the importance “minding your mitochondria” and how lifestyle, diet and environment can switch genes on or off. Similarly, there are people reversing ALS or Lou Gehrig’s disease using similar methods.
What’s cellular protein got to do with it? A whole lot! Turns out, you can influence it with food. In order to drum up more money for research and drugs, researchers also kind of have to admit the power of food.
Below, I’d like to show two recent, similar but unrelated studies about how cells deal with protein production and disease. One of them demonstrates a type of protective protein and how nutrients from superfoods influence it to keep watch over cells.
With all of this information one can see some patterns: a tipping point that leads to disease manifestation, either a clogging of or lack of protein at the cellular level, and how nutrient dense foods play a role in rebalancing the cell.
From Study Number #1
Cells put off protein production during times of [cellular] stress – High error rate on production line triggers slowdown
Living cells are like miniature factories, responsible for the production of more than 25,000 different proteins with very specific 3-D shapes. And just as an overwhelmed assembly line can begin making mistakes, a stressed cell can end up producing misshapen proteins that are unfolded or misfolded.
Now Duke University researchers in North Carolina and Singapore have shown that the cell recognizes the buildup of these misfolded proteins and responds by reshuffling its workload, much like a stressed out employee might temporarily move papers from an overflowing inbox into a junk drawer.
The study, which appears Sept. 11, 2014 in Cell, could lend insight into diseases that result from misfolded proteins piling up, such as Alzheimer’s disease, ALS, Huntington’s disease, Parkinson’s disease, and type 2 diabetes.
Christopher V. Nicchitta, Ph.D said:
We have identified an entirely new mechanism for how the cell responds to stress. Essentially, the cell remodels the organization of its protein production machinery in order to compartmentalize the tasks at hand.
The general architecture and workflow of these cellular factories has been understood for decades. First, DNA’s master blueprint, which is locked tightly in the nucleus of each cell, is transcribed into messenger RNA (mRNA). Then this working copy travels to the ribosomes standing on the surface of a larger accordion-shaped structure called the endoplasmic reticulum (ER). The ribosomes on the ER are tiny assembly lines that translate the mRNAs into proteins.
When a cell gets stressed, either by overheating or starvation, its proteins no longer fold properly. These unfolded proteins can set off an alarm — called the unfolded protein response or UPR – to slow down the assembly line and clean up the improperly folded products. Nicchitta wondered if the stress response might also employ other tactics to deal with the problem.
The researchers found that when the cells were stressed, they quickly moved mRNAs from the endoplasmic reticulum to the cytosol. Once the stress was resolved, the mRNAs went back to their spots on the production floor of the endoplasmic reticulum.
You can slow down protein production, but sometimes slowing down the workflow is not enough. You can activate genes to help chew up the misfolded proteins, but sometimes they are accumulating too quickly. Here we have discovered a mechanism that does one better — it effectively puts everything on hold. Once things get back to normal, the mRNAs are released from the holding pattern.
From Study #2
New superfoods could help key protein keep bodies healthy
A new generation of new superfoods that tackle heart disease and diabetes could be developed following research into a protein that helps keep cells in our bodies healthy.
Researchers at the University of Warwick (UK) found that the protein, called Nrf2, continually moves in and out of the nuclei of human cells to sense the cell’s health and vitality.
When Nrf2 is exposed to threats to the cell’s health it oscillates faster and activates an increase in the cell’s defence mechanism, including raising the levels of antioxidant.
The researchers, from the University’s Warwick Medical School, successfully increased the speed of Nrf2’s movement by artificially introducing health beneficial substances – potential components of new superfoods.
The beneficial substances comprise broccoli-derived sulforaphane and quercetin, which is found in high-levels in onions. [helpful for immunity and fighting allergies]
Published by Antioxidants and Redox Signalling, the research investigated the ways in which compounds in fruit and vegetables keep humans healthy.
The research team are the first to record the continual movement cycle of Nrf2, which sees the protein oscillate in and out of the cell nucleus once every 129 minutes. When stimulated by a health beneficial vegetable-derived substance Nrf2’s cycle sped up to 80 minutes.
Professor Paul Thornalley said:
The health benefit of Nrf2 oscillating at a fast speed is that surveillance of cell health is increased when most needed, that is, when cells are under threat. By understanding how this process works and increasing Nrf2’s speed without putting cells under threat, new strategies for design of healthier foods and improved drugs can be devised. Current designs may have selected substances with suboptimal if not poor health benefits in some cases.
The researchers in study number one wanted more answers and appeared to be interested in ways to artificially manipulate the cell for future use in medicine. The second study’s researchers, while supporting the role of nutrient dense foods, wanted to develop nutraceuticals, drugs and newer, engineered foods.
Dr. Terry Wahls used studies, and scaled the doses of superfoods given to mice to a human of her weight and size in order to reverse her MS. I’m hoping that by having this information one can see not only the magnificence of cells vs. disease, but that the body is actually equipped to heal with the right tools – before succumbing to and becoming dependent to the intended methods presented by the researchers.