Good fats?? It is hard to accept that fat can be good. Most of us grew up when fat was bad, low-fat was good, and no-fat was supposed to be the best. This picture has been shown to be wrong, we actually need fat, at least the good kinds of fat.

Fat is a broad category of organic compounds that help make up the body. Fat, oil, lipids are all similar terms. Lipid is the more scientific term for fat compounds. The term fat is often used generally and more specifically when the fat is solid at room temperature. Oil is the term used for fats that are liquid at room temperature. And the term fatty acid is used for a building block of a fat; these are a large part of what is absorbed into our blood within our intestines.

Fats are used to build the membranes of all cells. This is particularly critical for brain cells (called neurons), as a brain is around 70% fat by weight. Also, many vitamins also depend upon fat to dissolve and be absorbed by our cells and tissues. These include vitamins A, D, E, and K. A truly fat-free diet would be very unhealthy.

There are several ways to classify fats. Structure is great for chemists, but I prefer to consider fats by how they affect the body – great fats, good fats, and poisonous fats.

Great Fats: Omega-3 Fatty Acids

The research has been piling up - Omega-3 oils are great! We need them. In fact, their disappearance from our diets may help explain the epidemics of heart disease and degenerative brain diseases; possibly even cancer and obesity.

Omega-3 fatty acids are found in a number of plant food sources, including flax seeds and walnuts, and in low amounts in many green leafy vegetables. Another great source is from cold water fatty fish, including salmon, tuna, trout, sardines, and herring.

Fish oils are great because the omega-3 components are already built into compounds the body uses, DHA and EPA. The brain in particular needs these fatty acids to properly build the cell membranes, which are primarily made from these components.

Omega-3 fatty acids are often called essential because our body can not make these fats, so we must eat them in our diet.  DHA and EPA are fats we make from Omega-3 fatty acids and are the actual fats used in our body, especially cell membranes (most of the brain).  So if we eat DHA or EPA we get what we need, but if we at least eat enough Omega-3’s we should be able to make what our body needs.

The benefits are so important that most baby formulas and many other foods now have added DHA, EPA, ARA, or omega-3. They have been shown to increase the IQ in those children who received them during fetal development and the first year of life (Pediatrics March 2003; J. Clinical Nutrition October 1999; J Pediatrics October 2001).  Eye development and function also improved. 

Other strong evidence shows the incidence of Alzheimer’s reduces (or is delayed) along with other neuro-degenerative diseases. Omega-3 fats are also known to improve mood, reduce depression, and even lower episodes of bipolar disorder (manic depression). A very recent study found eating two servings of fish each week reduced Alzheimer’s by almost 60% (Archives of Neurology October 2006). A National Institutes of Health study claims 40% of death from heart disease and 95% of depression are due to deficiencies in DHA and EPA (Amer J Clinical Nutrition 2001 & 2002).

The heart benefits are so well documented that even prescription versions of fish oil are now available. People who ingest omega-3 fats and oils have dramatically lower risks for heart attacks and strokes. It should be noted that omega-3 oils do ‘thin’ the blood, and so anyone taking blood thinners must check with their physicians about how to add these important oils to their diet.

Additional benefits that the evidence points to probably includes reducing the development of arthritis, diabetes, vision problems, some cancers, reduction in menstrual cramping, and helping clear and improve the skin and hair.

One important note regarding Omega-3 fats and oils is that our diet needs to have as much of these as the more common Omega-6 type. Most Americans eat plenty of Omega-6 and the imbalance appears part of the disease process (Nutrition Health Conf 2006). Most vegetable oils, including corn, are primarily Omega-6 and so should be avoided or eaten in small quantities. Canola oil is an almost even balance and so is a good choice for cooking. Flax seed oil is so lightweight that it can not be used in cooking, but in foods that do not need heating, it is a great way to try to improve the balance.

Good Fats: Monounsaturated Fats (MUFA)

Monounsaturated oils and fats are known to be kind to the heart. They help increase the good cholesterol (HDL), lower the bad cholesterol (LDL), and basically are good for the body systems.

Olive oil (virgin and extra virgin) is the best known MUFA, and boasts chemicals that may fight breast and colon cancer. Olive oil is clearly a good choice for use. In one major study it was found to lower blood pressure.

Grape seed oil has also been found to have many of the same benefits as olive oil. Canola oil also contains MUFA, as do peanuts (and peanut oil), nuts, avocados, and olives themselves.

Okay Fats: Polyunsaturated Fats

Polyunsaturated fats have not been implicated in heart disease, but many contain high levels of Omega-6 fats, which unbalance the cells. This imbalance means the body can not produce essential fats in sufficient quantity. Omega-6 oils have been connected with dry and scratchy eyes and increasing the rate of prostate cancer cell growth.

Omega-3 fats are in this polyunsaturated group, but because they are so healthy, have been dealt with separately above. Sources of the polyunsaturated oils include soybean, corn, safflower, sunflower, and cottonseed oils.

Bad Fats: Saturated Fats and Bad Cholesterol

Saturated fats are those that are found in meats and dairy. Saturated fats are known to raise the levels of bad cholesterol, they appear to harm other heart protective mechanisms, and they damage the brain cells involved in memory, raising the risk of dementia.

It is important to note that some body fats are saturated and are used to make what our body needs, such as steroid hormones. The great thing is that we can make all we need from the good fat in our diet.

It is best to eat only lean meats, avoiding visible fat, chicken skin, and dark poultry meat. Whole milk dairy foods, including butter, ice cream, cream, sour cream, and full-fat cheeses, should be avoided or minimized in the diet. Lard and shortening from animal fats should not be used, substituting a polyunsaturated oil for high temperature frying.

Poisonous Fats: Trans Fats and Interesterified Fat

The U.S. government now says that trans fats are so bad they need to be on the label of foods. Cities, such as New York, are banning them from restaurant meals. Why are these widely used fats so scary?

A fat that is great for manufacturers has become one of the most commonly eaten fats by Americans – trans fats. These trans fats are often called hydrogentated or partially hydrogenated oils because they have undergone a process of adding hydrogen molecules under heat that has transformed their structure. Trans fats are great for manufacturers because the oil solidifies for products needing hardened fats, and the oil does not break down so the shelf life of food products is increased.

Unfortunately the same reasons that make trans fat good for shelf life make it bad for the body. The inability of heat and bacteria to break down trans fats also are indicative that these fats are extremely difficult to break down for the body to use in productive ways. It increases the amount of fat in the belly, and even causes extra fat cells to be created, probably in an attempt to try to have sufficient stored levels of needed types of fat. The body becomes starved for quality oils that can help build neurons, cells membranes, and other necessary structures.

Trans fats have been linked to raising bad cholesterol levels, lowering good cholesterol levels, increasing plaque buildup in the arteries, and causing inflammation throughout the whole body. This triggers a host of problems, from increasing diabetes and dementia, to triggering strokes.

Most restaurant and grocery store foods have either removed trans fats or reduced them significantly. It would be healthiest if they were eliminated completely. The other problem is that some food producers have substituted interesterified fats for the trans fat, but recent research indicates they may cause many of the same problems (Nutrition & Metabolism January 2007). They should also be completely avoided. You must read the ingredient list carefully to find out if these are being added to your food. Ingredient lists indicate if hydrogenated, partially hydrogenated, or interesterified fats have been included.

Nutrition plays a critical role in how well the immune system functions. Optimal nutrition increases the activity of our immune cells, helps normal body cells function properly (including having some protection), and provides antioxidant chemicals, which help protect against the poisons produced by invading organisms. Some foods contain antibiotic agents that can slow or kill invading microbes.

Carotenoids

Carotenoids - this group of chemicals often give plants their color, for example, beta-carotene makes carrots orange. Carotenoids are contained in most plants and other organisms that use sunlight. Over 600 types of carotenoids have been discovered so far in plants. Animals can store them, creating the pinkish colors of salmon and shrimp.

They are very protective, keeping plants from chemical damage due to reactive chemicals. They also do the same thing in humans when eaten and are absorbed into the bloodstream, protecting our cells from chemical damage. This chemical damage is similar to the damage chlorine bleach is able to do, even killing organisms.  The carotenoids have antioxidant properties. In these ways, they help fight chemical damage to our bodies, physical damage such as sunburn, and they also strengthen our immune cells.

It is important to note that carotenoids are ‘fat loving’, which means they dissolve in oil but not water. To absorb carotenoids out of the food we eat, it is important to have some fat in the diet. Vegetables with an extra virgin olive oil dressing are better than plain vegetables. Eat vegetables with fatty fish or take a gel cap of fish oil for good balance. Fine cutting or pureeing of vegetables and stir frying in oil makes carotenoids highly available.

Beta-carotene is a precursor to vitamin A in our bodies, so we use it directly or convert it into vitamin A.  Vitamin A helps new cell growth and helps us see in dim light.

Broccoli is highly nutritious, in part because it contains carotenoids. It also contains many other types of chemicals which help fight disease, including the ability to help kill some types of cancer cells.  Recent studies have also shown that broccoli and tomatoes eaten together have a synergistic effect with the carotenoids from both boosting those of the other vegetable.

Lutein and zeaxanthin are widely known to help reduce age-related eye problems, macular degeneration, and cataracts.  Macular degeneraion is a serious problem of aging that leads to blindness. Lutein is widespread in plants, even in leaves and is also a related type of beta-carotene. 

Lycopene, another form related to beta-carotene, is found in tomatoes, watermelon, and red grapefruit. Lycopene has been noted as having anti-cancer properties, especially in lowering the risk for prostrate cancer.

Mushrooms

Mushrooms - contain immunity boosters and antibiotics. They protect against breast cancer by lowering estrogen levels and they have a lot of beta-glucan, which helps cause many cancer cells to self-destruct. Antiviral compounds help stop viruses and boost the production of white blood cells. 

Mushrooms are an example of foods that are known to positively affect the immune system, in addition to the carotenoids and probiotics.  Most other food examples are not supported by as much research. 

Probiotics

Yogurt and Probiotics - are bacteria-containing foods. One of the fascinating areas of nutrition that has become an important area for research in the past decade is the health benefits of eating yogurt and yogurt-like products, most recently called “probiotics.”

Yogurt is milk that has been fermented by these bacteria, and the bacterial numbers have greatly increased.  Probiotics may refer to bacteria containing foods that are not milk based, but the terms will be used here as meaning the same thing unless other food items are specifically mentioned.

Without question, people who include yogurt in their diets on a daily basis have lower incidence of digestive problems, food poisoning, and other disease states. Yogurt helps prevent vaginal yeast infections in women taking antibiotics, and even in those not taking antibiotics.

The benefit of yogurt that helps defend the body is the presence of bacteria. These bacteria not only grew in the milk that created the yogurt, but they are able to survive the passage through the stomach and live in the large intestine, or colon. Probiotic bacteria help challenge our immune system, keeping it stronger.

These good bacteria compete directly with disease-causing bacteria. When high numbers of the yogurt-producing Lactobaccillus are present, they help prevent the growth of bacteria such as Salmonella. In this same way, extra Lactobaccillus that find their way into the vagina, compete with the yeast Candida preventing its overgrowth.

Recent studies have shown that the bacteria from yogurt can reduce bad bacteria elsewhere, such as the mouth. Eating yogurt daily helps reduce bacteria found there and, therefore, bad breath or halitosis. So eat yogurt slowly, squeezing it around in the mouth and letting the good bacteria hang on in the mouth.

Probiotics are any strain of bacteria or yeast that are capable of protecting our bodies against harmful bacteria and yeast. Some grow and help make yogurt, others need to be added to foods before they can benefit us.

A number of yogurts now advertise the presence of probiotics, and they are recommended. Probiotics may also be obtained freeze-dried (they come ‘back’ to life in the intestines) as pills or now as an ingredient in a number of foods. Some food items now contain coatings which contain these beneficial bacteria.

Normal yogurt-producing bacteria include Lactobacillus acidophilus, L. johnsonii, L. rhamnosus, and L. casei. All of these are helpful as is the more recently introduced Bifidobacterium bifidum. Even E. coli is able to help fight off digestive diseases if eaten in large amounts, but most people have a negative idea of E. coli because of one strain that has caused harm.

Dietary Harm - may result from poor nutritional choices. Diets that have much sugar and starch suppress the immune system. High levels of caffeine and alcohol also reduce immune responses.

Herbs to Build Immunity

Astragalus - A number of research studies indicate that immune cell activity is enhanced when taking herbal preps and extracts of astragalus. This herb from Chinese medicine may be very effective, but most research has been done with cell cultures and its effectiveness in a whole body is not understood.

Echinacea - is a widely used herb to enhance the immune system. Touted as an immune enhancer, echinacea has been used in many ways, primarily to try to prevent colds and flu, and other upper respiratory tract problems. Unfortunately the research is not straightforward.

There are many different species of echinacea, different parts of the plant are used, and the dosage level varies. So even the recent studies that do not show a benefit may only be guidelines of which combinations are not as effective.

The long centuries of use and the lack of negative side effects, along with some quality research showing a positive effect, all suggest that we should choose to use echinacea selectively and carefully. E. purpurea is the recommended type, using above ground parts of the plant. Buy only from highly reputable companies, as many tested products do not contain what their labels claim.

One important last note - do not take echinacea for more than four weeks at a time. It appears that the cells of our body lose their ability to respond to the drug. After a ‘rest’ of six weeks, the body does seem to respond again by improving immune cell function.

Ginseng - has a 5,000 year history in Asia as a treatment to help with upper respiratory tract infections. In fact, studies show that ginseng does help by activating the immune system during flu infections.

Behavioral Immune Boosters

While diet plays a strong role in our ability to defend ourselves from disease organisms, there are many other means to boost our defenses. Some of those that are behavioral, but act by affecting how we metabolize our foods, are:

Exercise - Regular exercise, even 30 minutes of walking on most days, can boost the immune system and lower our incidence of getting colds and other diseases.

Laughing - Having a good belly laugh increases the blood levels of endorphins and human growth hormone. These hormones increase our immune system strength and also reduce stress.

Sleep - helps allow healing and developing a balance to improve immune function.

Deep breathing - Taking the time to take in deep breaths, holding them, and then blowing out of the mouth not only calms and distresses the body and brain, but increases the activity of the disease fighting cells in our body.

Taking a sauna, steam bath, or Jacuzzi - warms the body up to 101 to 102 degrees where the body has its greatest ability to fight disease. White blood cells and germ eating cells called phagocytes operate optimally at these temperatures.

At these warmer temperatures, viruses have difficulty reproducing. Called replication, this process is slowed or stopped and this can not only reduce the disease and the length of time it infects you, but can give the immune system the upper hand to kill it off.

One great benefit of breathing hot air, such as in a sauna, is that the nasal and respiratory passageways are warmed to prevent viral growth and often increases mucus production to carry the germs out of these areas. Even allergic sinusitis seems to be reduced.

It might be best to remember that a fever has these same effects: it helps the immune system become more efficient and slows the growth of the disease-causing organisms. Let fevers of 101-102 go without knocking them down. Temperatures of 103 and above may need to be reduced.

Be careful with senior citizens. 102 degrees may indicate more serious problems. Drinking a large glass of water might regulate temperature  (dehydration could be a cause), but if it doesn’t drop, seek medical help.

EAT HEALTHILY

• Eat high-quality and low-fat (lean) protein before study times and exams. Protein stimulates the production of enzymes, increasing metabolism and brain functions.
• Water is critical for proper balance of brain neurons. Drinking 17 ounces of water can increase metabolism 30%, and this includes improving brain function, as the brain uses approximately 20% of your bodys energy.
• Never skip meals, especially breakfast. Attention span shortens and performance decreases.
  • Carry a bag of nuts or a low carbohydrate protein bar for those times when you feel you do not have time for breakfast or lunch, or you might need a snack. A piece of fruit, such as an apple, is great to take along to eat as well.
  • Do not use ‘energy’ bars or drinks as they are overloaded with sugars.
• Fruit is a great way to increase blood sugar slowly - apples, oranges, peaches and grapes are good choices for munching before classes or exams, and to make a part of meals.
• Diets consisting predominantly of vegetables, fruits, and 100% whole grains, along with sufficient protein, help improve and maintain top brain function. Spinach, broccoli, cauliflower, cabbage, Brussels sprouts, and vegetables in general allow an improvement in memory.

AVOID SUGAR AND STARCH

• Do not eat sugars before long study periods or taking exams. While sugary foods provide a temporary burst of energy, the high blood sugar will reduce thinking abilities.
• 30 to 40 minutes after eating a dose of sugar or starch, the body creates a low blood sugar level (hypoglycemia) where brain function is greatly reduced.
• Starches act exactly like sugar in the body. They very rapidly raise blood sugar levels.
• A small dose of sugar might improve your ability to memorize for 20 to 30 minutes while blood sugar levels are normal. Then the blood sugar level drops and the hypoglycemia decreases memory and focus.
  • Very small doses of sugar taken 30 minutes apart, or eating foods with a slow release of sugar might help keep ability to memorize at its peak.
  • One great choice for memory improvement is eating a small amount of dark chocolate (the higher the cocoa content the better) which boosts blood supply to the brain while the small amount of sugar helps maximize memory.

SUPPLEMENTS: AN EASY WAY TO GET HELPFUL NUTRIENTS

• Take fish oil gel caps (Omega-3’s). Fish really is “brain food” that has been shown in many studies to improve intelligence. Studies have shown that babies born to moms who supplemented with fish oil (or its components DHA and EPA) while pregnant and breast feeding had higher IQs at age 6. Babies fed formulas with DHA, EPA and the related fatty acid, ARA all showed improved intelligence. Adults who take fish oil supplements do better on memory tests and reduce the likelihood of developing Alzheimer’s.
• Avoid the poisonous trans fats (hydrogenated oils) which damage brain function. These fats do appear to make nerve cell membranes less flexible and less functional.
• Increase your intake of Choline to build the thinking neurotransmitters (Acetylcholine) of the brain, increasing memory and IQ. It is critical for brain development, and has been shown to increase IQ over 15 points.
  • It is found naturally in eggs and fish.
  • Supplement by taking Lecithin (5-10 g/day, which should contain 250-400 mg of phosphatidyl choline).
  • DMAE supplement is a precursor of choline (200-300 mg).  Taking DMAE supplements allows your body to convert it into the choline you need.
• Make sure you are taking B vitamins and Vitamin C.
  • Make sure to include Niacin (10-15 mg), Folic Acid (10 mg), Pantothenic Acid (200 mg) and Vitamin B12 (10-30 mcg).
  • Taking B complex or Stress Tab vitamins will be an easy supplement to a daily multivitamin.
  • Folic Acid has been shown to significantly improve memory and information processing speed if taken at double the U.S. RDA for a period of three years.
• Other helpful supplements:
  • Phosphatidyl serine taken as a supplement (20-50 mg).
  • Pyroglutamate or Piracetam is found in fish, dairy, fruits and vegetables and can be supplemented as Arginine pyroglutamate, (300-400 mg).
  • Glutamine powder can be supplemented with 5,000 mg per day.
  • Vinpocetine or Gingko biloba are two herbs that may improve the brains blood circulation.

OTHER NUTRIENT SUPPORT

• Green tea, green tea extract, or L Theanine help reduce stress and act as neurotransmitters. They function by increasing brain activity.
  • Green tea as a hot beverage is very beneficial and acts to reduce stress which can greatly improve health and memory. Drink several cups a day without sugar.
• Several amino acids are effective brain boosters including tyrosine, GABA/taurine, tryptophan, and phenylalanine.
• Magnesium and zinc are among several minerals that benefit the brain.
• Alpha Lipoic Acid and Acetyl L Carnitine together improve metabolism and brain function.
• Antioxidants and good quality omega-3 oils (such as fish oil) can reduce inflammation (inflammation may lead to sluggish thinking and memory).
• Chewing gum (sugar free is preferable) before and during a stressful time is helpful when memory or concentration needs to be sharp.

Notes: Recommended supplement amounts are listed per day. Always read labels carefully and consult a physician before beginning a supplement regime, especially if you have any underlying disease conditions.

It is important to keep in mind that extra years are only part of the picture of life extension.  The extra years of life must be healthy. In other words, it is not enough to just be technically alive, we need to be actively living all the years of our life. Many anti-aging supplements are used to improve the quality of life in old age, and this is a very worthwhile goal.

While longevity is a worthwhile goal, we need to consider what is known to be effective and safe. Other claims need to be taken with due concern, though many of the products can certainly be used cautiously.

What Really Increases Longevity?

While research is really only in early stages, and most studies have been conducted with animals, it can be said that there are two proven means to increase the life span and the quality of the life during the later years.

Regular exercise is well-established to decrease many disease states, especially many of the chronic diseases. This does have some effect on increasing the life, though the amount has not been established by research. Exercise that is regular and beneficial (i.e. not extreme) is particularly useful for increasing the quality of life through the decline in chronic disorders.

In terms of research based studies of anti-aging physiology, only one type of research study has consistently demonstrated a clear life extension. This is not the breakthrough that most people are seeking. Research has clearly shown that eating less calories than the amount ‘needed’ for “healthy” weight can extend the life span significantly.

Calorie Restriction is the name for this new anti-aging technique being embraced by many. Calories may be cut 30 to 40% from the amount recommended. In animal models, including primates, life span is increased 20-25%. Many individuals could live to see 120 if humans react the same way to calorie restriction.

While this may seem extreme, it is considered the only scientifically-based method which can reasonably assure a longer life.

Nutrition for a Long Life

Good nutrition is basic. It should be great nutrition, without the extra calories and artificial ingredients which may impact ideal body physiology. Below are those foods that may help to lengthen life, and that are critical to maximum metabolic efficiency.

Many of these may also have extracts sold in supplement form. The whole food form is important to eat and should not be overlooked, as supplements have not been tested extensively and do not contain the full range of micronutrients contained in the food.

• In general, vegetables, fruits, and beans should be eaten in great variety. Vegetables, beans, and fruits, in particular, help create the bulk needed for a fuller feeling without the calorie load. Listed calorie loads can be misleading because fiber is often part of the measurement, but it does not digest to calories in the body.
• Nuts and seeds make great snacks. They contain many good nutrients such as Arginine, which is an amino acid that helps fight heart disease, high blood pressure, impotence, and infertility, while helping the healing process and improving hormonal function. Other healthy components include Omega-3 fatty acids, Vitamin E, and lignans.
• Resveratrol is widely known as the ingredient or chemical in red wine that makes it particularly healthy. It is found in other wines, grapes, peanuts and even a few other plants. Also available in supplement form, resveratrol has some strong research showing life extension in animals.
• Eat an apple every day. One is good and three is even better. They have been shown to improve lung function, reduce cholesterol, and prevent colon cancer. Colon cancer is one of the top causes of death in those over sixty years old.
• Berries of all kinds are great for health, including blueberries blackberries, cranberries and cherries. They are great anti-aging agents as they contain high levels of antioxidants and are strongly anti-inflammatory. They act to shield brain cells from damage, and they protect against heart disease, arthritis and cancer.
• The spice turmeric contains a powerful antioxidant and anti-inflammatory chemical called curcumin. This common ingredient in curry lowers the rates of cancer, Parkinson’s, and Alzheimer’s.
• One study found that eating whole grains can lengthen life by up to 11 years. Three slices of whole grain bread or three servings worth was studied. Replace processed flours with whole grain foods to reduce disease.
• Four or more servings weekly of broccoli, cabbage, cauliflower, or brussel sprouts lowers incidence of cancer, diabetes and heart disease are recommended.

Anti-aging Supplements

• Getting Vitamin C from foods is great, and usually very tasty. Obtaining some extra from a multivitamin or Vitamin C supplement appears to be beneficial for every cell in the body. Cancer, heart disease, and stroke risks are lower when blood levels are high in vitamin C.
• Alpha Lipoic acid (800 mg) and Acetyl-L-Carnitine (2,000 mg) together appear to prevent damage to the cell structures which help them process energy. This damage is linked to diabetes and Alzheimer’s, and these compounds appear to be very safe to take.
• In addition to eating seafood, especially cold water fish, evidence suggests that taking a fish oil supplement may provide many health-extending benefits. They contain Omega-3 oils and specifically DHA and EPA which help build the membranes of cells. Benefits related to life extension include reducing depression, macular degeneration, Alzheimer’s, and risk for some cancers.
• Vitamin D deficiency occurs in at least half of all Americans, and senior citizens frequently have very low levels. These low amounts increase the risk of osteoporosis, multiple sclerosis, muscle dysfunction, and many types of cancer.

Dealing with chronic or recurring pain can be difficult. Painkillers may lessen the pain, but only temporarily and usually not very much.

Part of the problem includes the muscles near sites of pain. As pain intensifies, the muscles are tightened. The tight muscles can become painful themselves, or they affect other body areas to develop discomfort.

Pain Relief

Mild or temporary pain can be treated with over-the-counter pain relievers such as aspirin, ibuprofen, and acetaminophen. These analgesics are helpful for these situations, can offer mild relief for more serious pain, but frequently they offer no help in severe or chronic situations.

Prescription pain relievers can be extremely helpful, providing pain relief in even chronic situations. Because of their powerful effects and possible addictive nature, they need to be used cautiously and judiciously. Their side effects, including drowsiness, can make them unacceptable to many people.

Massage of all types is accepted by most physicians as providing some pain relief. The physical manipulation is able to provide temporary relief from the pain and even an easing of intensity over a day or two. Other body work manipulations, including rolfing, may also provide some relief.

Body movement therapies can be quite useful. Yoga is helpful for relieving pain by stretching out tight muscles. T’ai Chi also allows relief by stretching joints and muscles. Simply stretching regularly and exercising can also help reduce and even prevent some forms of pain. Walking is excellent at helping the body reduce muscle tightness.

Acupuncture is well-established as helping reduce pain. Acupressure and reflexology are also good methods to help block pain in specific body areas. Even laughter has been shown to reduce pain. Meditation and hypnosis have also been extensively studied and have shown strong pain relieving benefits.

Inflammation and Pain

A root cause of many types of pain is inflammation in the tissues surrounding the nerves. The swelling is able to ‘pinch’ the nerves, causing a message of pain to be transmitted to the brain. Inflammation may also be more insidious, causing pain due to the production of chemicals at the inflammation site.

Inflammation is often treated by physicians with anti-inflammatory medications. Cortisone shots are often used in joints and muscles to help reduce the inflammation, providing great pain relief.

Stress is an underlying cause of pain. When people are stressed, they produce hormones including Cortisol, which has been shown to create inflammation and muscle tension. If stress is chronic, as it is in most Americans, the pain can become chronic. This serves as part of the basis for a nutritional approach to pain control.

Nutrition and Pain Reduction

Nutritional and dietary approaches to pain control involve several physiological functions in the body: 1. stress reduction; 2. tension relief; 3. hormonal improvement; and 4. inflammation reduction. Foods or herbs that help provide these are useful for preventing pain as well as treating pain. As a precaution, it is best to check with your physician before taking a new supplement. For instance, fish oil should not be taken if you are on a blood thinner without working with your physician.

Fish Oil. Fish oil and other Omega-3 fats cause a significant decrease in their discomfort while taking these supplements. It may take up to three months to become effective. Two or three grams a day will usually show benefits, and the oil will help many other chronic disease states in the body. Fish oil has been extensively studied, and has many positive benefits.

Cod Liver Oil. Much like fish oil, cod liver oil, has the omega-3 benefits lowering inflammation. It also contains Vitamin D and Vitamin A, both of which have been shown to lower the inflammatory response.

Vitamin D. Sunshine or a supplement are able to improve chronic pain situations. Often people with pain do not spend time in the sun, and this increases their pain. Supplements of 800 IU (International Unit) daily are strongly recommended, as most Americans are deficient in Vitamin D.

Turmeric. This yellow to red spice — that is found in Curry and other spice mixes, as well as by itself — has powerful anti-inflammatory effects. Eating lots of this spice can benefit in numerous ways, but pain relief may be a very good reason to ‘heat’ up your food.

Devil’s Claw. This root extract relieved severe back pain in 75% of sufferers. Two to four grams per day is recommended.

Nexrutine. This extract from the bark of cork trees has a strong anti-inflammatory effect. May be particularly useful with the inflammatory conditions of rheumatoid arthritis.

Vegetables. Most fruits and vegetables have many phytonutrients which act as anti-inflammatory agents. If a large portion of your diet consists of fresh vegetables, and fruits, your body is able to keep many of the painful conditions under better control.

Weight loss. Both headaches as well as aches and pains in the body (especially joints) were relieved when weight loss occurred. A weight loss of 10-20% showed significant improvements. Pain is more severe in overweight people, and is more intense with extra weight.

Reduce Omega-6 oils. Reduce Omega-6 fatty acids and eat foods high in Omega-3 fats such as flax seed, walnuts and fish. Omega-6 is found in high amounts in corn oil and a number of other vegetable oils. Better choices include olive oil and canola oil for cooking. Peanut oil works well for high temperature frying.

A diet worth trying that might provide relief from arthritis as well as other pains includes vegetables, berries, nuts, lean protein (beans, chicken, turkey, fish), and whole grains (including oats, spelt, millet, quinoa). Use olive oil and canola oil for cooking. Avoid wheat (whether from bread, crackers, muffins, pasta, cereals), dairy, caffeine, white potatoes, sugar, artificial sweeteners, alcohol, and processed foods.

Studies have shown that at least 85% of cancers are environmental. In other words, they could have been prevented by reducing exposure to the cancer-causing agent or having a strong immune system that could stop the cancer in its early stages.

Smoking is the greatest environmental cause of cancers, accounting for a full 30% of all cancer deaths. So please stop smoking, and then cut your risk further with the following information.

Exercise and Weight

A great way to improve the immune system is by regular exercise; 30 minutes a day appears to be sufficient. Most cancer rates decline, and breast cancer growth slows. Prostate cancer risk is four times lower in fit men.

Another way to improve the immune system is to lose weight. The obese are five times more likely to develop colorectal cancer than healthy weight women. Obese women have three times the risk of endometrial cancer. Esophageal cancer risk is three and a half times more common in obese people. And adult leukemia risk is double in overweight women.

Cancer and Nutrition

A large part of cancer prevention involves what we eat. Great nutrition not only prevents the cancer-causing mutations, or helps to repair the damage, but also keeps our Natural Killer Cells operating properly to protect us.  These NK cells seek out changed or cancerous cells and kill them.

After many years of positive research results from taking vitamins, several recent studies found a daily multivitamin may increase cancer risk. This may be due to many vitamins being taken by men to try to cover for a very bad diet. If you choose to cut back on multivitamins, at least supplement with folic acid and Vitamin D, both of which are generally quite low in our bodies.

To understand the impact of nutrition on cancer, we need to focus on specific foods (e.g. broccoli) with known cancer-reducing properties (like fiber or calcium). For example, simply having two servings of fruit a day cut the risk of some cancers by 70% over those not eating fruit. Having five servings of fruit and vegetables daily reduced breast cancer by 36%.

Some findings about cancer-fighting nutrients:

1. Calcium is an important mineral that can reduce colon cancer risk by almost half. It appears best to get calcium from at least two good sources daily, such as yogurt and a calcium supplement. But prostate cancer risk rises in men with high calcium intake.
2. Fiber from most plant sources appears to lower the risk of developing colorectal cancers by over one third. Whole grains, nuts, vegetables and fruits are all recommended and all should be eaten every day.
3. Folic Acid (or Folate) is a B vitamin that not only prevents birth defects, and helps brain function, but it can also lower the risk of breast cancers by over 25%. In women it cut pancreatic cancers by 75%. Folic acid is found in oranges and orange juice, and in many fruits and vegetables.
4. Magnesium can reduce colon cancer risk by over 40%. Good sources include turkey breast, nuts, avocados, peas, beans and tofu.
5. Multivitamins alone reduce colon cancer risk. Folic acid, Vitamin D, and selenium together block harmful chemicals. Vitamin D also helps the absorption of calcium.
6. Omega-3 fatty acids appear to lower colon cancer risk by over 75%. Fish and fish oil are great sources, but plant sources such as walnuts and flax seed are also excellent. They may also reduce the risk for skin and prostate cancer.
7. Selenium is a frequently overlooked mineral. A forty percent reduction in colorectal cancers occurred for those with high selenium blood levels. Amazingly, prostate cancer risk dropped 92% in those receiving supplements. Oysters, clams, lobster, and shrimp have high selenium levels. One Brazil nut contains approximately one daily dose. Just be careful not to increase the level too high; it can increase cancer risk!
8. Vitamin A and beta carotene have been effective in reducing skin cancer. Individuals with the highest levels of carotenoids (i.e. beta carotene, lycopene from tomatoes) showed a six-times lower rate of skin cancer.
9. Vitamin C appears to help reduce the incidence of the stomach bacteria (Helicobacter pylori) that triggers stomach cancer.
10. Vitamin D is an interesting nutrient in that it improves the survival rate from melanoma, but it also seems to reduce the likelihood of getting non-Hodgkin’s lymphoma, breast, ovarian, prostate, and colon cancer. Part of its effect may be to help improve the absorption of calcium. Ten to fifteen minutes of sun exposure a day is a way to produce the vitamin D needed by the body.
11. Acai in test tube studies was shown to kill leukemia cells.
12. Apples can lower the risk of lung cancer by 50%. The active ingredient, quercetin, also occurs in onions. Higher levels are found in yellow onions than in milder white onions.
13. Bananas, when eaten at least four times a week, reduced kidney cancer rates by half.
14. Beans need to be eaten at least twice a week, preferably more, as they can reduce the risk of breast cancer. Colorectal cancers are also reduced due to fiber. An almost 50% drop occurred in lung cancer risk in those who ate the most beans, including estrogen-rich soy.
15. Black tea reduced ovarian cancer by almost half in women who drank two cups daily.
16. Blueberries have been shown to reduce the incidence of precancerous colon lesions. Their high Vitamin C also seems to reduce oral lesions by half.
17. Broccoli and its relatives (cauliflower, cabbage, brussel sprouts, and broccoli sprouts) have great anti-cancer properties. Lycopene from tomatoes appears to make the broccoli even more effective because it causes a synergistic effect. Selenium-rich sunflower seeds, brazil nuts, and mushrooms have a similar effect. Steaming broccoli for three to four minutes enhances the cancer-fighting compound called suforaphane. Microwaving and boiling reduce this important antioxidant.
18. Carrots help reduce the risk of kidney cancer. Beta carotene from carrots, pumpkins, squash, sweet potatoes, and oranges have been shown to reduce risk of lung cancer by 30% in women. A 43% decrease in breast cancer was found in those eating recommended daily amounts of yellow-orange-red vegetables, and over 50% risk dropped away for ovarian and pancreatic cancers.
19. Coffee, at least the decaf variety, has been shown to drop the risk of rectal cancer by 50%. Regular coffee can help prevent skin, breast, endometrial, and lung cancers.
20. Garlic is a good cancer fighter. If you are going to cook it, it is best to chop it up and then let it sit for 10 minutes so the helpful compounds are able to survive the heating.
21. Green tea has polyphenols which lower the risk of prostate cancer, and cuts ovarian cancer risk in half. Women have a 75% decrease in stomach cancer risk, while the risk in men might increase.
22. Lemon or lime peels help reduce skin cancer risk by one third. Orange or grapefruit peels in marmalade had a similar effect. Tangerine peel might help fight breast, lung, and prostate cancers.
23. Pomegranate juice has been shown to slow prostate and lung cancer growth.
24. Seaweed has been shown to lower skin cancer risk by 60%.
25. Soy beans and soy products appear to lower prostate cancer risk.
26. Spinach and other dark green leafy greens are high in folic acid which can help reduce the chances of getting breast, colorectal, and ovarian cancer. These and kale, along with green peppers also reduced the incidence of cervical cancer.
27. Tomatoes and watermelon contain lycopene which has anti-cancer properties. Prostate cancer risk declined almost 30% in men who ate tomatoes at least twice a week. Skin and colon cancers declined by 40%. The orange varieties of tomatoes are as high in lycopene as are cooked tomato sauces. Organic ketchup has much higher levels of lycopene than regular ketchup varieties. It has also been found that eating broccoli in the same meal as tomatoes synergizes the lycopene and thus provides extra protection.
28. Whole grains reduce both the risk of colon cancer and of breast cancer. Brown (whole) rice works this magic by the bran carrying the mutation-causing poisons out of the digestive system.

Foods to Avoid

Hot dogs, sausage and other processed meats increase the risk for pancreatic cancer, which is almost always fatal. A daily dose of processed meats increases cancer risk by two-thirds.

Sugar and starch are both known to increase blood sugar levels and can lead to the development of Type II diabetes. It is now known that diabetes itself is a risk factor in cancers. Be cautious about ingesting too many simple carbs. Avoid sugar, corn syrups, starchy foods, white bread, white rice, and white pastas to keep blood sugar levels under control.

Pickled foods increase the risk of stomach cancers.

Trans fats (hydrogenated and partially hydrogenated oils) and probably saturated fats increase the incidence of prostate cancer. Those who eat the most red meat increase their risk of colon and rectal cancers by 40%, and breast and ovarian cancer risk grows 20%.

Eating more than four slices of white bread a day doubles the risk of developing kidney cancer.

Possible Benefits of Antioxidants

• Lowers risks for many types of cancers
• Slows development of heart and arterial diseases
• Increases longevity by slowing the aging processes
• Improves immune system and thus lowers incidence of infectious diseases
• Slows development of protein deposits that cause Alzheimer’s
• Lowers damage to eyes, including slowing the development of cataracts and macular degeneration
• Reduces inflammation that might be responsible for a host of diseases from strokes to multiple sclerosis to Parkinson’s

Definitions

• Phytochemicals – chemicals that come from plant sources.  Here we assume this to mean the beneficial chemicals that act as nutrients (phytonutrients) or as therapeutics (drugs).  Because we are talking about nutrients in this article, we will use this word synonymously with phytonutrients.
• Phytonutrients – plant-based chemicals, or phytochemicals, that appear to have a beneficial effect on humans when eaten.  Most of those that are considered here are antioxidants.
• Antioxidants – those phytonutrients that act by blocking the oxidation of other chemicals, a reaction which harms or destroys them. Usually means those nutrients which are not considered to be vitamins, but vitamins are now being included as antioxidants by many researchers. This is one of the better terms to use because it is generally understood by medical and scientific personnel.
• Superfoods are those food items that contain high levels of nutrients including some of the following: proteins, good oils (omega-3 or monounsaturated fatty acids), vitamins, minerals, and the phytonutrients that are considered antioxidants. There is no formal definition of what a superfood is supposed to be.

Antioxidants

In June 2004, the USDA (United States Department of Agriculture) published a study of antioxidants in one hundred plant-based foods. The top 20 in order, based on amount of antioxidants per serving, are:

1. Small red beans (dried)
2. Wild blueberries
3. Red kidney beans
4. Pinto beans
5. Blueberries (cultivated)
6. Cranberries
7. Artichokes (cooked)
8. Blackberries
9. Prunes
10. Raspberries
11. Strawberries
12. Red delicious apples
13. Granny Smith apples
14. Pecans
15. Sweet cherries
16. Black plums
17. Russet potatoes (cooked)
18. Black beans (dried)
19. Plums
20. Gala apples

Other foods mentioned as being high in antioxidants include most beans and lentils, most nuts, spinach, broccoli, bell peppers, avocados, cherries, and tomatoes.The issue of serving size is important. The russet potatoes only make the above list because the serving size is 6 ounces, while the serving size for nuts is 1 ounce.

Green tea is often considered to be healthy because of the antioxidants it contains. Other studies have tested it and other food items.  One cup of brewed green tea is only a touch behind russet potatoes from the USDA study. The same is true for pistachios, cooked red cabbage, navel orange, and hazelnuts.

Superfoods

Superfoods are generally considered to be foods which have a very high level of nutrients in them. The antioxidant stars listed above include many of the foods that have been declared superfoods, including: blueberries, raspberries, blackberries, strawberries, cranberries, kidney beans, black beans, and walnuts.

Other foods that have received attention as superfoods include most nuts, beans and lentils, spinach, broccoli, sardines, salmon, avocados, bell peppers, and cooked red cabbage.

A number of fruit products are being packaged in juice form and are marketed as superfoods or antioxidant superpowers. These include: pomegranate, mangosteen, acai, passion fruit and guava.

Many of these fruits and vegetables also have extracts made from them and these are packed in pill form. These nutraceutical pills, from one plant or many are marketed widely. They are untested by government labs, and some private studies have questioned their label ingredients and amounts. It is best to buy only those tested and certified by national associations.

A brief review of these major compounds appears below with links to other posts that give more detail and helpful information. Since we do not need to eat nucleic acids to build what need, we will not discuss them here.

It is important to remember that our body is made up of a lot of water; most authorities indicate 60-70% of our body weight. Water is not organic, so it is not discussed here. Minerals are also not organic, and a few, such as calcium, make up an important percent of our body. Vitamins are organic, but are found in such minute quantities that they are considered vital, but not a major constituent of our body.

Protein

Proteins are normally large molecules that build up strong structures in our body, such as hair, nails, cartilage, ligaments, tendons, and the outer layer of the skin.

Other proteins perform physiological functions, such as muscle proteins that contract, blood albumins that hold water in the blood, fibrin that helps our blood clot, and antibodies that help us become immune to disease-causing organisms.

A third major type of protein are the enzymes. They cause the chemical reactions in our body that we call metabolism. They break down food, which is digestion, and they help us build the chemicals we need, which is synthesis.

Proteins are made up of chains of their building blocks called amino acids and are folded in several patterns that make them very complex. There are 21 types of amino acids that we use to build our proteins. Of these, 9 are considered essential because we are only able to obtain them from our food. The other 12 kinds of amino acids do not have to be eaten because we are able to make or convert them from whatever amino acids we have available.

The essential amino acids are obtained in sufficient quantities and balance by most of us that eat meats, fish, eggs, and milk products. Vegetarians need to know a lot about which foods contain which amino acids and the balance so they can remain healthy. They must study nutrition information written for vegetarians.

Most Americans eat enough proteins in their diet, and it is unlikely they will eat such quantities that they could cause damage to their kidneys. Urea is a waste product of breaking down amino acids.

The biggest concern is that many people do not have sufficient protein in their blood due to overeating, or that they are blocking full digestion by using one of the acid blocking drugs such as the proton pump inhibitors. This is discussed at Nutrition of Proteins: Poor Digestion with Drugs.

More information is available on the protein web page.

Carbohydrates

Carbohydrates (carbs) have gotten a lot of attention in recent years; much of it was misinformation or facts distorted because of the limited knowledge of the writers. Carbohydrates do serve as the major energy source in the body, but we do not raise our energy level by ingesting them.

The building blocks of carbohydrates are the sugars. Simple sugars are essentially like a single bead and they are called monosaccharides. If we hook two simple sugars together, we build a disaccharide. If we string many of these simple sugar beads together, we form a long chain we call a polysaccharide.

The most commonly known monosaccharide is glucose. This is the actual sugar that we find in our blood and that we burn for energy. Some food manufacturers call it dextrose on food ingredient lists to try to confuse us. Other simple sugars include fructose, or fruit sugar, and lactose, or milk sugar.

An example of a disaccharide is sucrose. This is the white crystalline sugar we call table sugar. Brown sugars are simply sucrose crystals with some molasses covering them.

Polysaccharides are long chains made up of one or more types of simple sugars. Starch is made up entirely of glucose units which are easily broken apart in our body, which is why it affects the body exactly like glucose. Fiber is a complex carb which can not be digested by our bodies. This allows it to pass through our digestive system with many beneficial effects. Other complex carbs are in our foods, and may be important, but scientists are only beginning to study them in detail.

Our main concern with carbs is that the various sugars and starches are all converted into glucose and they cause a rise in blood sugar. This rise can lead to Type II Diabetes and can also affect our thinking processes as well as our driving abilities.

Fats and Oils

Fats, oils and lipids are all the same materials. We use the word fat if the fat is solid at room temperature. Oils are fats that are normally liquid at room temperature. Lipids is a more technical term for fats.

All fats are composed of a ‘backbone’ of glycerol and then have different types and amounts of fatty acids hanging on that backbone. They can be quite complex and this is actually important to our body.

To a large extent, we can break down the fats for easier understanding into the good lipids, the not so good lipids, and the poisonous lipids. These are covered at Good Fats and Bad Fats. Other types of fats are discussed at Cholesterol and at MUFA.

Trans fats, including hydrogenated oils, should be completely avoided, as should the new replacement fats. Saturated fats need to be eaten in limited quantities. Good fats, such as the omega-3’s and olive oil may be enjoyed in good quantity, just be careful about the number of calories.

Theobroma means ‘food of the gods’ and chocolates history is filled with its consumption being reserved for royalty. The treat has been blamed for prompting sexual behavior. Many give it as an expression of love. Some point to it as a cause of numerous diseases.

Today, chocolate is moving from being the most popular candy into the realm of health foods. This luxury we crave and desire is now becoming something in which we should indulge for our own good!

Delightful Cocoa

Chocolate has been used in the form of a drink for millenniums. Montezuma is reputed to have drunk 50 flagons of cocoa a day (including an extra golden goblet full before each visit to his harem).

Once the ability to make chocolate into a bar form was invented, this candy became the most popular use of chocolate for the next century and a half. Now we are experiencing a nationwide trend back to cocoa, closer to its original state.

Coffee shops are offering better quality and variety of cocoas. New businesses such as ‘Ethel’s Chocolate Lounges’ and Vosges’ ‘Haut-Chocolat Purple Houses’ are leaders in the trend of cocoa-based cafes. They have been growing at over 20% each year since 2001. Many middle to large size cities are poised to join this trend - hopefully sooner than later.

Decadent Chocolate

Picture the sensual nature of advertisements for fine chocolates. A fully black ad with beautifully sculptured chocolates, looking nearly too fine to be eaten. Or a woman reclining in her large hot tub, embraced with soft bubbles, holding a chocolate truffle just inches from her mouth as she appears ready for heaven.

These views are still common in upscale magazines, but similar, though simpler ideas of decadence are experienced by almost all people who enjoy chocolate. Just look at the chocolate packaging as an example. Dark sumptuous labels, gold foil…much too fine for silver foil.

The sweetness and fatty texture help to create a gustatory sensation that allows the brain to assume it is getting the basic ingredients needed for survival. Historically, sweetness and fattiness are associated with quality fruits, vegetables and proteins which our bodies need. Chocolates both satisfy and trigger these physiological cravings.

Chocolates are found in hundreds of different varieties and flavors: with nuts and fruits, soft centers or hard, toffees or nougats, liqueurs or creams, the variety is almost endless.

While I love milk chocolates with nuts, I remember stopping by my grandfather’s favorite chocolate shop whenever we were in that town over three hours away ordering soft centers, dark.

Whatever your preference, indulging a little is fine. Quantity is an issue, because the total calories may be high. It is best to be careful of two things: the amount of sugar, and the amount and quality of the fat.

Better quality chocolates usually are made with fats that are not as harmful. And darker chocolates (many are now made with 70% or even as high as 85% cocoa), have now been found be healthy in a variety of ways.

Chocolate and Cocoa for Health

The past decade has seen a wide variety of studies on chocolate and health. Most studies have found chocolate to have health benefits. Most of these benefits come from the cocoa itself, which is the flavor that creates chocolate. Plain unsweetened cocoa may be considered a health food, but it all depends on what is added that determines the final health status of the food.

Cocoa itself has some good nutrients, such as high levels of magnesium and potassium, and also has Vitamins B1, B2, D, and E.

Eating a piece of chocolate may make people feel better for a variety of reasons. Just the thought of enjoying a tasty treat may improve the mood. The sweet and fatty content might cause a rise in beta endorphin levels, enhancing pleasurable feelings. And the feel-good hormone serotonin is increased after a chocolate fix.

Chocolate or cocoa also contains some chemicals which improve our outlook. A small amount of caffeine acts as a mild stimulant, while a chemical relative called theobromine is simultaneously stimulating and soothing to the body, and even eases breathing. It also can calm a cough, especially in rich hot cocoa.

Phenylethylamine (PEA), a chemical found in chocolate, is a substance that our body naturally produces when we are in love. It’s no wonder chocolate is associated with love. PEA is known to lower cholesterol levels and to dilate the blood vessels in the brain. This is a plus for most of us, though it is thought this might trigger migraines in a small number of people. Several other compounds in cocoa also can influence our physiology in positive ways.

The flavonoids and other antioxidants found in chocolate provide the greatest health benefits. Antioxidants have been extensively researched and have been found to create many health benefits. Dark chocolate (or cocoa) has been found to have more than four times the level of antioxidants found in tea, or twice that in red wine. New processing techniques are being developed which could provide greater antioxidant levels in the future.

The antioxidants contained in chocolate have been found to lower blood pressure, protect the skin from sun damage, improve circulation, reduce the stickiness of blood platelets (blood thinner), improve the flexibility (elasticity) of blood vessels, and perhaps inhibit fat buildup in artery walls.

Use cocoa when possible, rather than chocolate ‘candy.’ But when you indulge, buy high cocoa chocolates, 70% or higher is great. Do avoid chocolates made with trans fats, too much fat, or too much sugar, all of which can be harmful to your health and waistline.

The Best Ways to Enjoy Chocolate

Cocoa is a great drink to make hot, especially in cold weather. Find a healthy mix, or make your own with unsweetened cocoa. Cut the sugar as low as possible, and make sure you make it with skim milk.

Cocoa may be sprinkled on food like a spice. It is particularly good on sautéed vegetables, such as yellow squash. Mix some into soups, stews, and chili. Cocoa can be mixed into natural peanut butter for a special treat. And don’t forget to sprinkle some on fruit, such as cut oranges or fruit salads.

When indulging in a chocolate treat, there are ways to enjoy the chocolate more, and that should convince you to eat less (for calories sake). Buy only chocolates that are created to be eaten, those that can melt on the tongue. A chocolate piece should be placed on the tongue, and if large, broken up a little with a few bites. Allow the chocolate to sit on the tongue, melting, and slowly running over it. Try to enjoy the sensuous qualities of the chocolate, savoring them for as long as you can. While allowing the chocolate to melt, make sure you are breathing in through your mouth, allowing the air to move over the chocolate and bring even greater satisfaction as you enhance your olfactory senses. Ummmm….it doesn’t get any better than this!

Health Benefits of Cocoa and Dark Chocolate

• Blood vessels may relax and be more elastic

• May reduce the stickiness of blood platelets, ‘thinning’ the blood like aspirin. This might reduce the risk of strokes and heart attacks.

• Hot rich cocoa can calm a cough (works better than codeine)

• Blood circulation may improve, even flow to the brain

• May help reduce blood pressure (hypertension)

• May lower bad cholesterol levels and raise good cholesterol

• Fat buildup in the walls of arteries may be inhibited

• May protect the skin from sun damage and improve its appearance, and will not cause acne

• Milk chocolate is one of the least likely snacks to cause tooth decay

• Cocoa may have some anti-cancer properties

• Sugar metabolism may increase due to reduced insulin resistance

Interesting Notes on Chocolate

The Swiss have one of the lowest obesity rates in the world and yet eat twice as much chocolate as Americans!

Research from Harvard University demonstrated that those who each at least 3 chocolate bars each month lowered their risk of death by 36% from all causes!

After drinking a high-flavonoid cocoa, brain circulation increased 33%

Unsweetened cocoa is very healthy and should be used like a spice

Artery flexibility increased 59% within two hours of eating 1.4 oz. of flavonoid rich dark chocolate. Another study showed men had a 129% better blood vessel function after rich cocoa.

Compounds in cocoa are actually able to protect against tooth decay.

Allspice

• Antibacterial
• Reduces gas/bloating
• Reduces stress
Allspice has aromatherpy benefits. It reportedly reduces stress. It also appears to slow fungal growth and have antiviral properties.

Recipe uses:
• Add Jamaican jerk flavor to meats and stews
• Add to soups and curry dishes
• Use on desserts, such as custards and in plain cakes

Black Pepper

• Antibacterial
• Antioxidant
• Diuretic

The antibacterial activity in black pepper makes it the most widely used spice. It also is reported to assist with digestion and overall intestinal health.

Antioxidant activity in black pepper may not only stimulate greater metabolism (including burning fat), but may offer some protection from toxins. Mild diuretic effects may increase your need to urinate and may slightly reduce water retention.

Recipe uses:
• Good on almost any meat, and may be used to coat steaks.
• Great on cooked vegetables, in soups and stews.
• Makes a tasty salad dressing with olive oil, lemon and salt.

Red Pepper (Cayenne)

• Antibacterial
• Boosts metabolism
• Provides some pain relief

A fairly strong antibacterial spice, it helps keep food (especially leftovers) from spoiling quickly. If you can take the heat, use it liberally, as it also gives your metabolism a good kick. The capsaicin it contains is the hot and active ingredient. Paprika, hot peppers, cayenne and chili peppers all contain this healthy substance.

Red pepper as a spice can provide some pain relief inside and outside the body. Some people make a paste of cayenne pepper and apply it directly to a hurting tooth.

Recipe uses:
• Sprinkle a little paprika and/or red pepper on popcorn. You can even mix in some thyme.
• Use red pepper in breading for fried chicken, fish or other foods.
• It adds zip to most soups, chilis or stir-fries.
• Add to salad dressings or sprinkle directly on salads.

Cinnamon

• Helps control blood sugar
• Antibacterial
• Improves concentration
• Increases metabolism

Cinnamon has been found to help control blood sugar and fats. This is very beneficial for diabetics or pre-diabetics, as long as they don’t combine it with sugars and starches.

Some evidence shows cinnamon can improve concentration, especially if smelled - though smelling cinnamon rolls in a mall may take your mind off everything else, so be careful. Because cinnamon helps increase metabolism, it can provide a tiny boost for weight loss.

Recipe uses:
• Sprinkle a little cinnamon on freshly popped popcorn, then a little salt.
• Sprinkle cinnamon on freshly cut fruit. Some people might want to mix a little sugar with the cinnamon. Or mix cinnamon with low-fat yogurt mixed with fruit.
• Cinnamon can be used with some veggies, especially yellow squash and lightly sautéed mixtures.

Cloves

• Antibacterial
• Pain Relief
• Anti-inflammatory
• Antioxidant

Antibacterial action of cloves is helpful not only in foods but with bad breath. The spice also can provide some pain relief, acting as a mild anesthetic, particularly in the mouth.

Cloves demonstrate anti-inflammatory properties, which particularly aid the body’s joints. The same properties may also help block the action of toxins and some cancer-causing substances.

Recipe uses:
• Cloves are an excellent addition to meats, especially hams.
• Add to apple juice (along with cinnamon) and to fruit compotes.
• Cook them with grilled or fried onions.
• A great addition to soups, especially those with broth bases.
< h2>Curry

Curry is a mixture of spices that is very healthy. It can contain cinnamon, clove, ginger, red pepper, turmeric and other spices. See notes under turmeric for uses.

Garlic Powder

• Antibacterial
• Antioxidant
• Anti-cancer agent
• Helps lower blood pressure
• May help lower cholesterol

The antibacterial activity of garlic (including the powder), is renowned. Affecting both bacteria and some viruses, garlic is considered an effective means of helping prevent food poisoning.

The antioxidant properties of garlic may promote better metabolism and protection against cancer. Well-documented, these anti-cancer properties have been known to disrupt the growth of cancer cells.

Garlic may be effective in lowering blood pressure and blood cholesterol.

Recipe uses:
• Garlic is especially suited for Italian, Asian, and Mexican foods.
• To season steaks, add a tenderizer and garlic powder, then pierce repeatedly with a fork.
• Powdered garlic can be added to almost any salad dressing to improve its taste and health quotient

Ginger

• Reduces nausea/morning sickness
• Reduces motion sickness
• Antibacterial

Ginger has a very long history in traditional medicine in China and many other countries. It has been well-studied and can be used reliably and safely as a spice for home treatments.

We all grew up hearing that chicken noodle soup helped when we were sick and nauseous. At least part of the reason is that ginger is very effective in reducing nausea. It has been shown to stop vomiting, morning sickness and similar effects of chemotherapy.

In clinical trials, ginger was found to be more effective than some medications for motion sickness. It is best to take some ginger at least 20 minutes before the irritating motion begins. Natural ginger ales (or ginger beers) work well as do most other forms - spiced, candied or pickled.

Adding ginger to foods that might contain a little bacteria - those touched during food preparation, those that sit out, and left-overs - can stop or slow bacterial growth.

Some stronger ginger ales or ginger beers are a great way to try ginger. Mix it with a little cranberry juice (preferably low-sugar) and you have a great cocktail.

Recipe uses:
• Add ginger to chicken noodle soup to settle your stomach.
• Add to stews, chutneys, marinades, vegetables, puddings and more.
• Add two to three times the ginger for snappier, healthier ginger snaps.
• Try fresh gingerroot in cooking. Or use it candied, pickled or dried.

Mustard

• Anti-cancer
• Antibacterial

Mustard has compounds that can slow cancer-cells growth and block their formation. These anti-cancer proprties are most effective on cancers of the digestive tract, including colon cancer. The high mineral content of mustard seeds makes them a beneficial health supplement.

Mustard is also antibacterial in action, used historically to help disinfect physicians’ hands. Mustard comes in a variety of forms - yellow, brown and black among the most common.

Recipe uses:
• Add mustard to mayonnaise or to vinegar and olive oil as a condiment on sandwiches.
• Mustard powder may be sprinkled onto sliced meat, salads (including potato) and cheeses.
• Add it to egg dishes, chili and some soups.

Oregano

• Antioxidant
• Antibacterial

The antioxidant level of oregano is the highest of all commonly used spices. It is reported to be benefit cancer-fighting and metabolism.

Recipe uses:
• Oregano should be sprinkled on pizza, lasagna and spaghetti.
• Breads can be spread with butter or olive oil mixed with oregano and other spices.
• Oregano can be sprinkled on cheese appetizers or blended with soft cheeses for a tasty treat.

Rosemary

• Antibacterial
• Anti-cancer
• Anti-inflammatory

The anti-inflammatory, anti-cancer and antioxidant properties of rosemary may help reduce asthma, liver and heart disease, as well as slowing cancer cell growth.

Recipe uses:
- Adds flavor to soups, stews, meat and fish.
- Good on cooked vegetables and in some salads.

Sage

• Antibacterial

As an antibacterial agent, sage is great for use in foods needing to be stored.

Recipe uses:
• It’s well-suited for beef, pork and poultry, including stews, soups and stuffings.
• Sprinkle on cooked carrots, peas and squash.

Turmeric

• Anti-cancer
• Possible benefits for cystic fibrosis

The anti-cancer effects of turmeric, whether alone or as a part of curry, have been well documented.

Risk factors for a variety of of cancers are greatly reduced in those who ingest the spice regularly.

Turmeric reduces breast cancer risk by 50%, apparently through it’s anti-inflammatory properties.

The spice is being studied as a treatment for cystic fibrosis.

Recipe uses (applies to turmeric or curry):
• Add a teaspoon of turmeric to the water when cooking rice, potatoes or noodles.
• It is an excellent addition to many varieties of soup, chili and stew.
• Turmeric is also savory on eggs or egg dishes.

Let’s add one common spice cabinet oil:

Peppermint Extract

• Improves concentration
• Lessens nausea and stomach upset
• Lessens irritable bowel syndrome

The smell of peppermint oil helps keep you alert, studies show. This is especially beneficial to long-distance drivers or those who have to concentrate on work or study.

It’s also effective in reducing stomach upset or nausea when a drop is placed on the tongue. It clearly has been shown to reduce the symptoms of irritable bowel syndrome.

Recipe uses:
• A drop or more in tea or lemonade will spice it up.
• Mix peppermint with yogurt as a dressing for fruit salad.
• Cold fruit (and some vegetable) soups are enhanced by peppermint oil.